Daily Practice for November

1. 10k steps
2. Couch Stretch 60s per side
3. Elephant Walk 100x per side

Nutrition:

2220 kcals per day
150g protein

Current weight: 104kg

Goals for 2025

1. Stay injury free
2. Lose 10kg
3. Unlock Pull Up

Current weight: 107kg
Age: 43

New Year program: BaseBuilding

Strength Endurance and Cardio to build base and prevent injuries

Daily Practice:

1. 10k steps
2. Stretching min 10 mins

Nutrition: 2600 kcals per day (200g protein)

This post has been edited by watzisname: Jan 13 2025, 10:43 PM

Cardio is for woman♀️
And we don't stretching the wounds

Program Review:

Started off easy but struggled during 3x40 and 3x50 week. Had to take multiple mini breaks to finish 50 reps

Weight gained during CNY but tried to get back on track after that

Starting weight: 107kg
Final weight: 106kg

Max Test: Squat

50kg - 5 reps
60kg - 5 reps
70kg - 5 reps
80kg - 5 reps
90kg - 3 reps (Failed at 4th)

1RM = 95.3kg

Training Max (90% of 1RM) = 85.8kg

Max Test: Bench Press

40kg - 5 reps
50kg - 5 reps
60kg - 5 reps
65kg - 5 reps
70kg - 5 reps
75kg - Failed

1RM = 78.8kg

Training Max = 70.92 kg

Program: Operator Black (Full Body Strength with High Intensity Conditioning)

Running this program for next 8 weeks. Every 4th week will be deload week with only calisthenics and conditioning workouts

Squat and Bench Press weights will be percentages of Training Max

Lat Pulldown and Zottman Curls will use Progressive Overload with double progression method


High Intensity Conditioning (HIC) Workouts

Fobbit Intervals

Kettlebell Swings 24kg x 20
Jogging 2 mins

Repeat for 20 mins or more with no rest


Indoor Power Intervals


Max Effort on Exercise Bike 1 min

Rest 3-5 mins

Repeat X 5

This post has been edited by watzisname: Mar 2 2025, 12:57 PM

Starting weight: 106kg
Age: 43

Adding 100kcal of Cardio after every lift session

Daily Routine

1. 12k steps
2. Mobility Work/Stretching 10 - 15 mins

This post has been edited by watzisname: Mar 2 2025, 12:59 PM

Program Review

Starting weight: 106kg
Final weight: 103kg

Took a while to complete this cycle due to left abductor pain and right shoulder pain. Repeated a few weeks starting with lower weight.

Learning to bench with proper form with 5 sec eccentric and pause at the bottom

Repeating the previous workout cycle with the same weights; but with additional sets

Routine

1. Daily 15k steps
2. Daily 15min Stretching
3. Nutrition 2400 kcals (150g protein and 30g fiber)
4. Sauna 3x a week