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re: Need help with a hybrid lifting/cardio program
Posted on 7/21/23 at 10:38 am to Lawyers_Guns_Money
Posted on 7/21/23 at 10:38 am to Lawyers_Guns_Money
Thanks so much for the detailed feedback!
Posted on 9/28/23 at 9:50 pm to CrazyCajunDoc
I wanted to share a status update. I am now an alternate for the Philmont trip. I stepped aside to allow another parent to attend with their child as I volunteered to go as a child-free leader. I plan to do the prep with the Troop and be ready to step up as needed if any other adult has to bow out. Prep shifts to a week-long backpacking trip in the Sangria de Cristos Mountains as a replacement.
My body weight target is 215 lbs by May 1 of next year. My current fat loss rate is ~1 lb per week, which has me ahead of target. Calories are 10% under TDEE.
Body measurements by DEXA (June 1 vs. September 1):
Age: 49
Bodyweight: 257 to 243 lbs
Bodyfat %: 30 to 25
Fat-free mass: 179 to 182 lbs
Fat Tissue: 70 to 55
Neck: 19.7 to 18.9 in
Chest: 48.3 to 49.3 in
Waist: 41.7 to 39.8 in
Hips: 43.6 to 43.5 in
Biceps: 17.2 to 17.0 in
Forearm: 14.25 to 14.3 in
Thigh: 27.6 to 27.5 in
Calf: 18.4 to 18.5 in
Resting heart rate: 67 to 63 bpm
Training improvements(June 1 vs. September 28 in lbs):
Upper/Lower split
Overhead press: 95x8 to 135x10
Bench: 185x8 to 225x7
Squat: 215x5 to 255x10
Deadlift: 255x5 to 295x10
Calculated 1RM gives a powerlifting total improvement from 810 to 1011 lbs. This is approximately where I peaked about ten years ago, but now I have room to keep growing.
Cardio consists of daily walks for 3 miles, targeting <1 hour, during the week and 5-10 miles hikes every Saturday morning. I purchased a weighted vest and plan to add 10 lbs every four weeks to reach a target pack weight of 40 lbs. At that point, I plan to swap over to my trip backpack with filled water jugs.
I also plan to start box steps when I have a free weekend to build one.
Any advice from the experts? I don't plan to change what I am doing until it stops working. If my lifts stall, I will reset twice and then pivot to alternating 531 and PPSA programs.
My body weight target is 215 lbs by May 1 of next year. My current fat loss rate is ~1 lb per week, which has me ahead of target. Calories are 10% under TDEE.
Body measurements by DEXA (June 1 vs. September 1):
Age: 49
Bodyweight: 257 to 243 lbs
Bodyfat %: 30 to 25
Fat-free mass: 179 to 182 lbs
Fat Tissue: 70 to 55
Neck: 19.7 to 18.9 in
Chest: 48.3 to 49.3 in
Waist: 41.7 to 39.8 in
Hips: 43.6 to 43.5 in
Biceps: 17.2 to 17.0 in
Forearm: 14.25 to 14.3 in
Thigh: 27.6 to 27.5 in
Calf: 18.4 to 18.5 in
Resting heart rate: 67 to 63 bpm
Training improvements(June 1 vs. September 28 in lbs):
Upper/Lower split
Overhead press: 95x8 to 135x10
Bench: 185x8 to 225x7
Squat: 215x5 to 255x10
Deadlift: 255x5 to 295x10
Calculated 1RM gives a powerlifting total improvement from 810 to 1011 lbs. This is approximately where I peaked about ten years ago, but now I have room to keep growing.
Cardio consists of daily walks for 3 miles, targeting <1 hour, during the week and 5-10 miles hikes every Saturday morning. I purchased a weighted vest and plan to add 10 lbs every four weeks to reach a target pack weight of 40 lbs. At that point, I plan to swap over to my trip backpack with filled water jugs.
I also plan to start box steps when I have a free weekend to build one.
Any advice from the experts? I don't plan to change what I am doing until it stops working. If my lifts stall, I will reset twice and then pivot to alternating 531 and PPSA programs.
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