First day back training after an 11 day break. I will now go on a cut. I will focus more on cardiorespiratory endurance as well. I think my strength training PR days are over. It isn't sustainable for me to eat the amount of food to make further strength gains. I used to be able to eat 5000 calories a day. But, I'm struggling to eat 4000 now. I don't think that volume of food + nutrients is healthy for me if I were to do it consistently. At 28, I'm getting older (not old by any means), and I want to focus on long term health. I'll still maintain my strength at a decent level. I feel best at 180-185 lbs.
My long terms goals:
Maintain good strength levels (be able to deadlift 405, bench 250, and front squat 275 on any given day)
Increase, then maintain, excellent cardiovascular endurance (RHR less than 50 BPM, VO2 max of 60+ ml/min/kg)
Increase, then maintain, excellent mobility (mobility is already at a pretty good level)
Increase, then maintain, exellent BW strength (max chin up reps 25+, push up reps 50+, etc.)
Starting body weight: 195 lbs
Starting waist measurement: 34.5 inches
Starting RHR: 61 BPM
Today -
front squat -
6x3 185 lbs
unilateral DB RDL -
3x5 each side w/ x2 55 lbs
barbell RDL -
3x6 205 lbs (DOH grip, chalk)
calf raise -
3x10 #175
side plank - RI 30 seconds
3x10 sec each side
hip mobility
KB complex - RI 60 seconds
10 swings w/ 40 lb KB
10 goblet squat w/ 40 lb KB
4 rounds
Done. Good stuff. It is nice not to feel totally destroyed like I usually do after training.
