A PorchRabbit's Road to Redemption

9/11/23

BW: 267

Got to the gym and immediately saw a work meeting I had to make that I completely forgot about. So had to leave after squats and will have to come back tomorrow for the rest.

Elliptical
-10 Min

Squat
-45*10
-135*5
-155*5
-175*5
-195*7
 
9/15/23

BW: 267

Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-245*5
-275*6

SOHP
-45*10
-85*5
-95*5
-110*6

Kroc Rows
-75*8*3
-75*10

Lat Pull Downs
-72.5*6*3
 
10/21/23

BW: 261

Quit drinking a couple weeks ago for first time in a year (from heavy drinking). Crazy the difference it makes in just 10 days. Shedding down 7-8lbs in just 5 days and all lifts feeling much better/easier than a week ago despite the weight loss and jogging every day this week.


Elliptical
-10 Min

Deadlift
-45*10
-135*5
-225*5
-245*5
-275*7

SOHP
-45*10
-85*5
-95*5
-110*6

Kroc Rows
-75*8*2
-75*10

Lat Pull-down
-65*8
-72.5*8*2
 
10/24/23

BW: 259

Continuing to just feel smoother and stronger the last 7 days despite continued weight loss.

Elliptical
-10 min

Squat
-45*5
-135*5
-165*3
-185*3
-205*6

Bench Press
-45*5
-135*5
-155*3
-175*7

Seated Rows
-160*10*2
-160*12

Assisted Dips
-110*8
-110*10*2
 
10/27/23

BW: 259

Overall goal still is to get down to about 240-245lbs. From that point on will look to maintain and really pick up the volume/work lifting wise going forward. That’s another 15-20lbs away so until then I’m still only lifting just to lose weight. Not focused on the weight or any numbers. So still just twice a week and low volume. Jogging/biking the other days.


Elliptical
-10 min

Deadlift
-45*10
-135*5
-135*5
-225*3
-265*3
-295*5

SOHP
-45*10
-95*3
-95*3
-105*3
-115*5

Lat Pull-down
-180*8*2
-160*8
 
10/31/23

BW: 259


Starting to feel little worn during warmups. Feel like I couldn’t do high reps/cardio, but the higher weights still felt very easy despite that somehow. Got 6 and 5 reps on the 1+ sets.

Elliptical
-10 Min

Squat
-45*10
-135*5
-175*5
-195*3
-215*6

Bench Press
-45*10
-135*5
-145*5
-165*3
-185*5

Seated Rows
-160*10*3

Assisted Dips
-100*8*2
-100*10
 
11/7/23

BW: 256

Finished one 3 week cycle now. I am down almost 13lbs in those 21 days while strength increasing. Based on last week’s final sets, I could increase my training max this new cycle by a good bit. But since I’m still in a very deep caloric deficit shooting to lose another 10lbs asap, I’m only increasing squat by 10 to 240 and bench by 10 to 205 to avoid hurting myself as I’m staring to feel more side effects of weight loss.

Elliptical
-10 Min

Squat
-45*10
-135*5
-155*5
-180*5
-205*5

Bench Press
-45*15
-135*5
-155*5
-175*5

Seated Rows
-160*12*3

Assisted Dips
-100*10*2
 
11/10/23

BW: 258

Only increasing deadlift by 5 to 335 and SOHP by 5 to 135 this cycle while weight loss continued for another 10+ lbs.


Elliptical
-10 min

Deadlift
-45*10
-135*5
-225*5
-255*5
-285*7

SOHP
-45*10
-95*5
-105*5
-115*5 (almost failed)

Kroc Rows
-80*8*3

Wide Lat Pull-down
-140*8*3
 
11/22/23

At guest gym in parents home town. Completely random workout today to get something in vs nothing. Planned this to be a deload week. Taking it very easy and not watching diet either this week.

Elliptical
-10 Min

Squat
-45*10
-135*5*3

Bench Machine
-50*12
-100*12
-150*12*2

Kroc Rows
-75*10*2

Face Pulls
-100*12*3

Arm Curl Machine
-70*10
-60*8*2

Elliptical
-15 min
 
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