Started By
Message

re: Need help with a hybrid lifting/cardio program

Posted on 7/21/23 at 10:38 am to
Posted by CrazyCajunDoc
Manvel TX
Member since Jun 2004
37 posts
Posted on 7/21/23 at 10:38 am to
Thanks so much for the detailed feedback!
Posted by CrazyCajunDoc
Manvel TX
Member since Jun 2004
37 posts
Posted on 9/28/23 at 9:50 pm to
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.
first pageprev pagePage 1 of 1Next pagelast page
refresh

Back to top
logoFollow TigerDroppings for LSU Football News
Follow us on Twitter, Facebook and Instagram to get the latest updates on LSU Football and Recruiting.

FacebookTwitterInstagram