Pagangoddess's Training Log: Advancement to an Elder Goddess

[pagangoddess]

Thanks DJJ for the new title. I hope no one (LTL) is disappointed.

So now that I've accomplished the number one strength goal of squatting my bodyweight, it's time to move onto a fat loss phase. I'll post my stats some time this week.

My goal is to reduce my bodyfat. Not sure what I'm aiming for as I plan on gauging it as I go. I'd like to get it in the low 20s. It was measured about a month ago and it was 29%. I'm sure it's about the same. I'm going to do biweekly weigh ins and measure bodyfat once a month. I'm not in a big rush to do this. So long as the numbers continue to go down that's all that matters. I have to be patient with this one.

I'm going to follow Mehdi's fat loss guidelines. No starchy carbs except after a workout. Protein, fruits, veggies, healthy fats. Frequent small meals, good portion control. 4 cheat meals per week. I won't be posting my food but I will be keeping a written journal.

Here's the new routine.

Week I :
I'll be working up to 80% of my max on each lift, if I can't get ten reps I'll repeat next time with the same weight until I hit 10 reps with 80%. When I accomplish 10 reps at 80% the next session I'll go for two sets of ten reps at 80% (still keeping the same number of total sets) eventually I will be doing 5 sets of 10 reps all with 80% of max.

Monday - Wednesday - Friday:

Bench Press
Squat
Press Behind Neck
Barbell Row

Week II

Mon/Tues - Thu/Fri,

Mon- Cardio (15 minutes)
Chest & Triceps:
Dumbell Flys - 4 x 12
Close Grip Bench Press 4 x 12
Reverse Dips 4 x 12
Cable extention (rope) - 3 sets 10

Tue - Cardio (15 minutes)
Back & Biceps:
T-Bar Row - 4 x 12
Pulldowns 2 x 12 (wide grip) 2 x 12 (suponated)
Seated Row (cable) 4 x 12
Barbell curl - 4 x 12

Thursday - Cardio (15 minutes)
Shoulders:
Dumbell Press - 4 x 12
Lateral Raises - 4 x 12
Face Pulls - 5 x 15

Friday - Cardio (15 minutes)
Legs :
Stiff Leg Deadlift - 3 x 5
Leg Press - 5 x 20
Calf Raise 4 x 20
DB Lunges 4 x 10

I'm starting this workout tomorrow. It may be tweaked a bit as I go depending on feedback and how my body is responding but for the most part I really like it.

[atypical1]

I'm looking forward to following this one too. Did you take measurements or measure your bodyfat yet?

james

[pagangoddess]

I'm looking forward to following this one too. Did you take measurements or measure your bodyfat yet?

james

I'm looking forward to it also. I'm just as excited about doing this workout as I was when I started SL. I'm very pleased with it.

No I haven't. I will take them probably Tuesday or Wednesday morning. I'm thinking just taking weight, bf% and taking some more pictures. I'm not sure I want to take all my measurements but I guess I could. I'll post them sometime this week.

[holvoetn]

That's a huge volume you are planning to move there
Expect soreness and a mental voice screaming to stop ...

Good luck. We'll be there to help you with our advice, banter, jokes, ... whatever.

[DJJ]

A fresh new start. Good luck to you, I'll be watching your progress.

[pagangoddess]

Thanks H. It is a lot of volume. But I really think I'm ready for it. I will definitely need the encouragement, advice and banter. Especially the days I feel like giving up.

[xsinner]

Wow, I sluff off for a week and you do BW squats, change your log.........I tried back tracking the old log and still didn't catch up. Belated Congratulations on the squats and good luck with your new program. I take it your shoulder got better?

[pagangoddess]

Wow, I sluff off for a week and you do BW squats, change your log.........I tried back tracking the old log and still didn't catch up. Belated Congratulations on the squats and good luck with your new program. I take it your shoulder got better?

Thanks.

Yes the shoulder is feeling better. Sometimes when I tweak it I never know which way it's going to go. Luckily it's doing well.

[Barry06GT]

It is always exciting to start a new adventure, congratulations!

So you are entering your "cutting" phase, now that you have "bulked" up on body weight exercise.

Best of luck!

.

[MaxJ]

This should be fun to follow! How did you arrive at the programming?

[pagangoddess]

This should be fun to follow! How did you arrive at the programming?

I'm sure it will be more fun to follow than to be the one doing the program. I've already been assured of how difficult this will be.

Jim Slade put it together and rbtrout gave his stamp of approval. There's no way I could have come up with this on my own. I give credit where credit is due. I think he did a great job putting this together.

[MaxJ]

I'm sure it will be more fun to follow than to be the one doing the program. I've already been assured of how difficult this will be.

Jim Slade put it together and rbtrout gave his stamp of approval. There's no way I could have come up with this on my own. I give credit where credit is due. I think he did a great job putting this together.

Haha good point. That's definitely going to the best for advice, I'm sure Jim and rbtrout put you squarely on the path to success.

[treunlneiss]

Phew I'm getting tired just looking at that routine. You are most assuredly going to lose fat with that routine.

[lovestolift]

Thanks DJJ for the new title. I hope no one (LTL) is disappointed.

I'm only slightly disappointed, but that's because I think every sequel should have the words "Electric Boogaloo" in the title. I'll give props to DJJ for the very apt title he's bestowed on your new log.

About the program: You spelled "Squats" wrong, you have it spelled "leg press." I'm sure it was only a typo, you should run a spell check next time.

[joesterizer]

Hey PG, probably just another type, but the way you wrote out your program it looks like you intend to do cardio first, rather than last. Cardio after weights is better for fat loss!