My three month workout journals

[swanso5]

sets of 15 will be lucky to maintain yiour current muscle mass levels, decreasing your musclemass, increasing your fat mass % and decreasing your metabolism over time

www.uponlinetraining.com

[DevilWrath]

swanso, what should i do? should i go back doing reps of 12? and 4 sets?

[swanso5]

i'd say use a wt you can 4- 6 times and simply do 25 reps in as many sets as you need

so it might look like this:

set 1 - 6
2 - 4
3 - 4
4 - 3
5 - 3
6 - 2
7 - 2
8 - 1

alternate exercises too

train 3/week and use different rep targets

day 1 - 18 reps with a 3 rep wt x 4 exercises (2 pairs)

day 2 - 25 reps witha 6 rep wt x 6 exercises (3 pairs)

day 3 - 35 reps with a 10 rep wt x 6 exercises (3 pairs)

free wt compound exercises only

www.uponlinetraining.com

[DevilWrath]

163.5lbs

[DevilWrath]

i kinda let myself go for the past week, been eating and sleeping 24/7 ...165.5lbs...fuck...

[Nokie173]

I don't see nothing wrong with sleeping & eating.. if I had that option... life would be less stressful!
But just make sure you still eat clean... we all get off track once in awhile..
Don't need to put yourself down too hard.. just pick yourself back up and get on with it!

[DevilWrath]

thanks for your words Nokie, im motivated again! my initial goal was 165lbs...but i had less muscle than i thought, my goal now is to be 150lbs

[Boss Man]

I wouldn't go down to 150lbs, or you'll end up with barely inadequate muscle strength and Bone density.

Bearing in mind, you will lose those at a more accellerated rate, when you're over 50, so what's the point training hard for years, so you end up when your 75+, in potentially poor condition, moving badly, not in very good nick, with possibly only slightly better Blood Pressure, Cholesterol and aerobic condition, than slim guys who slobbed a lot for 50 years.

In the end you'll be a bit better off physically than most, but you'll still to some degree be cheating yourself.

Being 160-165, would be a much better option, if you're not someone like I'm not, that craves a massive physique. That kind of lean weight is not very massive, and still better than a rakish 150. Then at least you might end up by the age of 75, less conditioned, but about as well conditioned as you would be, if you stick to your current goal of 150 lbs, which is better than aiming for 150 now, and later becoming a guy who's about as well conditioned as an average 12 year old, who's forced by their school to move for 2-3x a week.

Once you get slightly above average old mans condition, to improve on it to any real degree, will be very much harder than having a bit better condition, and then spending years fighting to keep it.

[DevilWrath]

so far for the past month, i've been failing non stop. im still 165lbs but i think my strength has increased don't know about the fat loss but yeah...been a total disaster. i'll take a pic at the end of the month to see if anything has changed...most likely not...i don't even know that the hell is going on, i can't even drop a single pound anymore

[swanso5]

well you've been on the fat loss trail for eternity so ther comes a point wghere you won't lose anymore so now i think your best options are to either puposefully maintain where you are so continue training hard and eating properly or go into a muscle building phase

www.uponlinetraining.com

[Boss Man]

Good chance you could lose more Fat, but also muscle too, you wouldn't get just Fat loss anymore potentially, and if you start to lose muscle, or potentially some more muscle, lowering Metabolism, resulting in Fat rebound of some amount, you'll do yourself no favours either way.

If you could actively promote muscle, and further capitalise on Metabolic health, then more Fat could come off, without a price to pay. That price being muscle.

This is a reality that can happen, but it would depend on primarily in my opnion, changes to diet rather than training right now. Isolation of one component of good health, to be able to discover if it is the correct way to yield more returns, or not that effective as a solitary change.

[DevilWrath]

okay, i've decided to go to the gym, like an actual gym not working out at home anymore because i couldn't find anymore motivation and its not challenging anymore. anyways, just wanted to note that i am so fucking sore haha, i havn't been sore for like 3 month maybe thats why i havn't progressed but yeah i think i wanna build more muscle now since u guys were right, building muscle makes u lose more fat and u get stronger and also sexier i won't be suprised if i didn't lose anything this week, hopefully im gonna maintain 165 lbs while building some muscle. or possibly losing another few pounds. cuz im still not as lean as i want to be.

[DevilWrath]

woooooooooow shittttttt, i worked out once this week and i ate about 26 g of protein 5 times ago each meal and i lost 1.5 poundssss niceeeeeee
163.5. i wonder what would happen if i workout 3 times a weekkk. and i didn't do any cardioo

[oscarmadison]

have a care,
working out and lifting weights and losing weight can be addicting.
you might even start thinking about lifting twice a day if your not careful.

Regards,
Oscar

[Boss Man]

u guys were right, building muscle makes u lose more fat and u get stronger and also sexier

Well I might take a bit of credit, for the first art of that statement, but I would be a liar if I took any for the last bit .