Time to lose weight

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1

I’ve been doing some lifting for a few years now but on my last LP I gained a bit too much weight (Fat) than I should have. I tried to lose the weight without killing myself or counting calories. Recently with the gym being closed it has left me looking for programs that don’t require a lot of equipment. I have a rack a barbell and some weights. I tried a few programs like Andy bakers conjugate program which I liked but felt too beat up after 5 weeks. With limited equipment I have been unable to hit all the areas that could be done easily with proper equipment. I took a little time off and due to an irritation in my knee have been looking or a new program that could fit a few categories. Lately looking in the mirror has me not liking what I see. I carry most of my weight in my stomach area so that’s an issue with me. I also wanted something that would be quick as now that I am working out at home it can only be after work. I have a wife and two small children so time is an issue. I stumbled across Alan Thralls dad block videos and decided it was time to lose some weight and try this 13 week program. So here we go.

Stats:
Age-34 years old
height-5’10"
weight-187.2

Day 1- 5/18/2020

Squat
8x45
8x95
8x135 @ RPE 6
8x145 @ RPE 7
8x150 @ RPE 8
8x120 @ RPE 6

Touch n go bench
8x45
8x95 @ RPE 6
8x135 @ RPE 7
8x145 @ RPE 8
8x120 @ RPE 8

Pin press @ forehead
16x45
5x45
5x45
5x45
5x45
5x45

Start-1127
ended-1202

Notes:Squat went better than I thought it would. Bench was good but found recovery tough with little rest. Pin press was around nose height due to rack limitations. Only used 45lbs for press as I wasn’t sure how well it would go for the myo reps. Workout was a bit rushed but good.

2

5/19/2020 Day 2

Deadlift
8x135
8x155 @ RPE 6
8X165 @ RPE 7
8x185 @ RPE 8
8x150 @ RPE 7

3 Count paused bench press
10x45
10x95 @ RPE 7
10x105 @ RPE 8
10x110 @ RPE 9
10x95 @ RPE 7

Standing lunges
10x10
10x10
10x10
10x10

Start-411
End-449

Notes-Was feeling mentally beat up today. Felt good doing deadlifts. Bench was good but tough with the 3 count pause. I don’t have access to leg press so did standing lunges with 10lbs plates. Knees didn’t like them as much but thighs were more brutal. Did super sets for the last two bench and lunges.

3

Friday Week 1 day 3 5/22/2020

Squat w\bands
10x45
10x95@7
10x135@8
10x145@9
10x95@7

Bench w/bands
10x45
10x95@7
10x115@8
10x125@9
10x95@7

Incline push ups
15
5
4

Start-326
end-414

Notes- Squat felt rough. It was close to 90 degrees out and both knees sore from work. Bench went good. Used red mini bands for banded bench press. Felt a bit distracted but finished the workout. Did elevated push ups as I had no incline bench or dumbbells. Incline push ups felt sore in my shoulders and hands.

4

Saturday Week 1 Day 4 5/23/20

RDL
10x95
10x115
10x125@7
10x135@8
10x145@9
10x125@8

Close grip bench press
10x45
10x95@8
10x135@9
10x95@7

Banded assisted pull ups
10
5
4

Start-236
End-322

Notes- Used shoes instead of Lifters for this workout. Hard to get 10 reps in on the RDL. Close grip Benchwas subbed due to not having an incline bench. No lat pull down set up yet so did banded pull ups.

Monday Week 2 Day 1 5/24/220

Squat
8x45
8x95
8x135@6
8x155@7
8x165@8
16x105@7

TnG bench
8x45
8x95
8x115@6
8x125@7
8x130@9
16x95@7

Press @ nose height
15x70
5x70
5x70
4x70

Start-0815
End-0859
Bodyweight-185.6

Notes-Squat went ok. Felt beat up after sunday yard work but pushed through and got a good workout in. Bench went ok. Myo reps were killer but good. Felt light headed afterwards but went away after eating and felt better.

Tuesday Week 2 day 2 5/26/2020

Deadlift
8x135
8x155@6
8x175@7
8x185@8
16x125@6

3ct bench
10x45
10x95
10x115@7
10x125@9
10x115@8

Split squat
16x10
5x10
5x10
5x10

Start-357
End-429

Notes-Extremely hot day out today. Deadlift was tough but got through it. Hands felt numb while benching and felt recovery has been tough since losing weight. Did split squats while holding 10 Ibs plates. Tried using a 25 lbs plate like a goblet squat but found it too much on my knees and couldn’t do it.

5

Sorry its been a while but been busy. Heres some more progress.

Friday week 2 day 3 5/29/20

Squat with bands
10x45
10x95@7
10x135@8
10x155@9
10x95@7

Reverse band bench
10x45
10x95
10x115@7
10x135@8
10x140@9
10x115@7

incline push ups
14
5x5

Start-230
End-314

Notes-Found the 155 lbs squat to be tough. Around rep 5 left backside felt tight and cramping up but pushed through it. Used a wide stance for squats and it felt better than normal. All banded work was done with mini bands, 30lbs resistance. Found the incline push ups easier than last time.

Saturday Week 2 day 4 5/30/20

RDL
10x95
10x125
10x135@7
10x145@8
10x155@9
10x135@7

Close grip bench
10x45
10x95
10x105@7
10x115@8
10x135@9.5
10x105@8.5

Banded pull ups
9
1

Start-315
End-345

Notes-RDL felt good. Could feel the stretch in these. Crushed last weeks numbers so pretty happy. Bench was ok and used an arm band to help with sore elbows. Last set of bench felt like going to failure. Tried to get the pull ups and failed as arms too beat up to complete.

Monday Week 3 Day 1 06/01/20

Squat
8x45
8x95
8x135
8x145@7
8x160@8
8x165@9
16x110@7.5

Touch n Go bench
8x45
8x95
8x120@7
8x130@8
8x140@9
16x90@7.5

Pin press
14x30
5x70
5x70
5x70
3x70

Start-1130
End-1217
BW-183.8

Notes-Squats used a wide stance which felt good. Used the arm band for pressing movements. Pin press was god but notice left shoulder pains and aches.

Tuesday Week 3 day 2 06/02/20

Deadlift
8x135
8x155
8x170@6
8x180@7
8x190@9
16x120@7.5

3ct bench
10x45
10x95@7
10x105@8
10x115@9
10x95@7

Start-403
End-447

Notes-Deadlift was good. Wasn’t very motivated to work out but pushed to get it in. used an alternate grip on Deadlift. Finished the bench and called it a day. LImited time and very busy day.

6

Thursday week 3 day three 6/4/20

Squat with bands
10x45
10x95@7
10x125@8
10x130@9
10x95@7.5

Rev band bench
10x45
10x95
10x125@7.5
10x130@8
10x135@9
10x120@7

Incline push ups
14
5x5

Start-334
End-410

Notes- Used red mini bands for band work.

7

Hi, @wicat3

187 is not too heavy at your height.
Now as to muscle vs fat, that is another matter.

BUT, imo, you should not be cutting while trying to progress your lifts and get stronger.

Maintenance calories at the very least is how i would go.
You don’t have to GOMAD, but if you want to build muscle, you need the nutrition to support that process.

If it’s purely asthetics you are going for, i suppose that’s different.

Hope my unsolicited advice isn’t too much of an intrusion, and i wish you good lifting. \o/

1 Like
8

187 wouldn’t be to bad if it wasn’t mostly fat. By cutting calories and tracking again I have cut weight and been losing some fat in the process. My lifts aren’t that bad but I do notice some lost in strength but I feel better than I was before and have an issue with one of my knees so this style of training has been working. I plan I’m working into the strength 1 template next and hopefully making progress.

1 Like
9

You’ll be starting from a good place when you do go to surplus then.

\o/

1 Like
10

That was the plan. I did SSLP and went with the eat everything because I’m a male and have to be at least 200 lbs or I won’t ever lift more than an empty bar. By the time I got close to that 200 lbs I was having health concerns and not feeling myself. So after asking some questions on here and the COVID-19 I was pushed out of the gym and luckily I have a home set up that I rarely used. I stumbled on alan thralls untamed workout and after some research I found it was a bbm program and said let’s try it while eating healthier and a goal of losing some weight. So far so good.

11

Saturday 6/6/2020 Week 3

RDL
10x135
10x145
10x155@7
10x175@8
10x185@9
10x155@7

close grip bench press
10x45
10x95
10x105@7
10x115@8
10x120@9
10x105@7

Banded pull ups
10
3
4
2

Notes- RDL felt ok and the bench went well. Adjusted the pull ups to 10 than attempted to hit a minimum of 3 reps.

Total time-42 minutes

Monday 6/8/2020 Week 4

Squat
8x45
8x95
8x135
8x155
6x165@7
6x175@8
6x180@9
18x120@8.5

Touch n go bench
6x45
6x95
6x135@7
6x145@8
6x155@9
18x105@7.5

Pin press@chin
10x70
5x70
5x70
4x70
5x70
5x70
3x70

Notes- Squat was ok but didn’t realize the reps changed till around 155 and than switched from 8 to 6 reps. Squat was tough with 18 straight reps. Found had a lot of interuptions during this workout. Press went good. Found the press to be killer on my left shoulder

total time-75 minutes
Bodyweight- 186.6

12

Tuesday 6/9/2020 week 4

Deadlift
6x45
6x135
6x155
6x165@7
6x175@8
6x185@9
18x125@7.5

1ct Spoto bench
8x45
8x95
8x115@7
8x125@8
8x130@9
8x115@7
8x115@7

3-0-3 squat-95lbs
8
6
6
7

Start-758
End-858

Notes-didn’t feel great going in. Somewhat motivated but tired from work schedule. Last set was tough for the deadlift. Bench was rough but got it done and felt good. Wasn’t looking forward to tempo squats with my knees but went very light and tried my best. Did 5 minutes instead of 6

Thursday 6/11/20 week 4

2ct paused squat
8x45
8x95
8x115@7
8x125@8
8x135@9
8x115@7
8x115@8

1.5” board press
8x45
8x95
8x135@7
8x145@9
8x130@7.5
8x130@7.5

Z press
5
6
5
4
4
5
4

Start-0901
End-1002

Notes-squat was ok. Very humid and hard to focus when squatting. Used a 2x4 for the board press. Paused with each touch and found it slowed my downward motion to a more controlled gentle movement. Used z press as seated press. 65lbs for the z press was too much weight to start with.

Friday 6/12/20 week 4

Stiff leg dL
8x45
8x95
8x115@
8x125@7
8x130@8
8x135@9
8x125@7
8x125@7

Cg floor press
8x45
8x95
8x115@7
8x125@8
8x130@9
8x115@7
8x115@7

Db rows-32.1lbs
10
10
10
10
8
8
10

Start-910
End-1001

Notes-noticed form/ movement messed up on the sldl at 125lbs. Didn’t have a bench to low incline close grip bench so did close grip floor presses. Used elbow sleeves. Did standing Db rows with loadable Db. Used bar as a brace while I tried to hit 10 reps per side.

13

Monday 6/15/2020 week 5

Squat
6x45
6x95
6x135
6x155@7
6x165@8
6x170@9
9x120@8
9x120@7

TnGo bench
6x45
6x95
6x115
6x135@6
6x150@8
6x160@9.5
9x115@6.5
9x115@8.5

Pin press-65lbs
10
10
8
8
5
5

Start-0810
End-914
Bw-182.6

Notes-squat was good. Felt I paused for a count each rep unsure why but maybe it will help me build muscle for in the hole. Bench went well. Last set at 160 pretty heavy and might have been too much. Leg drive really helped the last two reps of 160.

Tuesday 6/16/20 week 5

DL
6x135
6x150
6x165
6x175@7
6x185@8
6x195@9
9x135@7
9x135@7

Spoto bench
8x45
8x95
8x115
8x125@7
8x135@8.5
8x140@9
8x125@7
8x125@7

Tempo squat-95 lbs
5
5
5
5
5
6

Start-0819
End-0921

Notes-Wasn’t feeling awake to lift but once I warmed up On the dL started crushing it. Bench went well. Used a band like a hip circle for bench and helped drive the legs.

Thursday 6/18/20 week 5

Squat
8x45
8x95
8x115@7
8x125@8
8x130@9
8x115@7

Bench
8x45
8x95
8x115
8x130@7
8x140@8
8x150@9
8x130@7
8x130@7

Z press-60lbs
6
6
6
5
5
5
4
4

Start-723
End-823

Notes-could have gone heavier on the paused squat but then right hip was tight and sore so decided to not kill myself. Didn’t do second set of squat at 7 for the end due to right knee hurting and didn’t want to injure myself. Board press went ok. Z press hard to spread legs but stretched them as best as I could

Saturday 6/20/20 week 5

Sldl
8x115
8x125
8x135@7
8x145@8
8x155@9
8x135@7
8x135@7

Cg floor press
8x45
8x70
8x95
8x115
8x125@7
8x130@8
8x135@9
8x125@7
8x125@7

Db rows
10
10
10
10
10
10
10

Start-0731
End-0849

Notes-lots of interruptions this work out. Stiff leg dL was ok. Floor press went well. Db rows on bench. Killer and broke a big sweat.

14

Monday 6/22/2020 week 6

Squat
6x45
6x95
6x135@6
6x145@7
6x155@8

Bench
6x45
6x95@6
6x110@7
6x125@8

Pin press-60lbs
10
10
10
8
8
6

Start-749
End-0825
Bw-182.0

Notes-humid out this am. squat was tough and thought I would be able to go heavier but couldn’t. Bench was ok but seemed the set up was off all sets. Quick workout. The press was brutal but effective at 60lbs. Did treadmill walk-run workout after for 27 minutes 1.79 miles

Tuesday 6/23/20 wk 6

DL
6x45
6x135
6x150@6
6x165@7
6x175@8

Spoto press
8x45
8x70@6
8x95@7
8x115@8

Tempo squat-115
8
8
8
8

Start-0842
End-0913

Notes-Walked before hand around the block. DL and bench went well. Did slow box squats using flat bench. Had 40 seconds left when I called the squats. Was gassed and used 115 instead of 95

Thursday 6/25/20 week 6

Board press
8x45
8x70
8x95@6
8x120@7
8x125@8

Start-0855
End-0914

Notes-did one set of empty bar of squats and felt my right groin muscle tight and sore. Woke up in the middle of the night with pain there so decided to skip the squats. Did pin press for board height. Felt good but noticed groin pain again so called it a day. Walked the block prior to the workout, don’t think it helped just demotivated me

Saturday 6/27/20 week 6

Sldl
8x135
8x140@7
8x145@8
8x150@9

Cg floor press
8x45
8x70
8x95@7
8x115@8
8x135@9

Db rows
15
10
10
10
8
8

Start-333
End-400

Notes-Just got back from a quick trip with a messed up sleep schedule. Sldl and cg floor press went ok.db rows went ok

15

Monday 6/28/2020 week 7

Squat
5x45
5x95
3x135
1x155
1x165
1x170
1x175@7
5x125@5
5x125@6
5x125@6
5x125@6
5x125@6.5
5x125@7

TnG bench
5x45
5x75
3x110
1x140
1x145@7
5x105@6
5x105@6
5x105@6
5x105@6
5x105@6
5x105@6

Pin press
7x45
7x55@6
7x65@7
7x75@8
7x75@8

Start-715
End-811
Bw-181.0

Notes-Very tight in the groin area while squatting. Liked the single and didn’t find the six sets of fives to be difficult, more time consuming than anything. Bench was good. Press was rushed but got the work in and felt better than in the past weeks.

Wednesday 7/1/20 week 7

DL
5x45
5x135
3x155
1x185@7
5x135@6
5x135@6
5x135@6
5x135@6
5x135@6
5x136@7

Bench
5x45
5x75
5x110
5x120@7
5x125@8
5x130@9
5x115@8

3-0-0 squat
7x45@6
7x95@7
7x115@8
7x115@8

Start-1039
End-1139

Notes-slightly interrupted and late start for workout. DL was good as was bench. Squats a bit rushed but got them in. Hip tight but pretty good for the movement.

Friday 7/3/2020 week 7

Squat
5x45
5x95
5x115@7
5x120@8
5x125@9
5x110@7.5

Floor press
5x45
5x70
5x110@7
5x115@8
5x125@9
5x115@7

Press
7x45@6
7x75@7
7x80@8
7x80@8

Notes- last set of squat lost the last rep almost falling backwards. Wasn’t a hard lift just lost balance. Went light on squats. Floor press went ok. Used weight on stomach to focus on bracing. Press went ok but jumped from 45 to 70 and found I could have got more reps in if I did smaller jumps.

Sunday 7/5/20 week 7

Deficit dL
5x135
5x145
5x160@7
5x165@8
5x170@9
5x155@8

Cg bench
5x45
5x70
5x95
5x115@7
5x125@8
5x135@9
5x120@8

Barbell rows
7x45
7x65@6
7x75@7
7x80@8
7x80@8

Notes- DL was good on homemade platform. Gg bench went well. Pushed myself. Rows went really well miss them.

Monday 7/6/20 week 8

Squat
5x45
5x95
3x135
3x150
1x160
1x170
1x180
1x185@7
5x135@6
5x135@6
5x135@6
5x135@6
5x135@6
5x135@6

TnG bench
5x45
5x75
5x100
3x125
1x150@7.5
5x110@6
5x110@6
5x110@6
5x110@6
5x110@6
5x110@6

Press@shoulders
7x45
7x65@6
7x75@7
7x80@8
7x80@8.5

Bw-178.0
Body fat estimated-19.7
Total time-82 minutes

Notes-squat was good. Didn’t feel my sweat break till the 4th or 5th set of fives. Bench went well. A bit distracted during rest periods with kids and what was going on. Press was rushed but went well.

Wednesday 7/8/20 week 8

DL-1@7, 72.5% for 6 reps of 5s
Pin bench@chest-5@7,5@8,5@9,-10% for 2 sets of 5s
3-0-0 tempo squat-7@6,7@7,7@8x2 sets

DL
5x45
5x135
5x155
3x170
1x190
1x195@7
5x140@6
5x140@6
5x140@6
5x140@6
5x140@6
5x140@6

Pin bench
5x45
5x75
5x105@7
5x120@8
5x125@9
5x112.5@7
5x112.5@7

Total time-48 minutes
Notes-very hot and humid. Only got 5 hours or so of sleep due to work… Headache prior to lifting and tired. DL was ok. Found the bench to go well. Used the micro plates for fun and extra weight. Skipped the squats as it was too hot to finish.

Saturday 7/11/20 week 8

Squat
5x45
5x115@7
5x125@8
5x130@9
5x120@7.5
5x120@7

Floor press
5x45
5x70
5x95
5x115@7
5x125@8.5
5x135@9
5x120@8
5x120@8

Press
7x45
7x65@6
7x75@7
7x80@8.5
7x80@8.5

Notes-squat went better than I thought. Woke up with my knees sore and thought it would be an issue but it wasn’t. Floor press pushed it and got a good workout in. Press went well.
Total time-54 minutes

Sunday 7/12/20 week 8

Deficit dL
5x135
5x155@7
5x165@8
5x175@9
5x155@7
5x155@7

Cg bench
5x45
5x75
5x95
5x115@7
5x125@8
5x135@9
5x120@7
5x120@7

Bb rows
7x45
7x60
7x70@6
7x75@7
7x85@8.5
7x85@8.5

Notes-wasn’t feeling like getting this done but had no choice. A bit stressed and found the weights to be heavier than they should have been.

Total time-41 minutes

Monday 7/13/20 week 9

Squat
5x45
5x45
5x135
3x155
1x175
1x195@8.5
5x145@7
5x145@7
5x145@7
5x145@7.5
5x145@7.5

TnG bench
5x45
5x45
5x70
3x100
1x125
1x155@8
5x115@6
5x115@6
5x115@6
5x115@6
5x115@6

Press@ shoulder height
7x45@6
7x65@7
7x75@8
7x75@8.5

Notes- found the squats to be ok. Woke up with a sore knee and had been sore most of the day. Bench was good. Press was ok a bit rushed

Total time-50 minutes
Bw-179.2

Wednesday 7/15/20 week 9

DL
5x45
4x135
3x160
1x180
1x200@8
5x150@6
5x150@6
5x150@7
5x150@7
5x150@7

Pin bench
5x45
5x45
5x75
5x95
5x105@7
5x120@8
5x130@9
5x120@7
5x120@7

Notes- noticed my hamstrings tight during the dL even on the lighter 5x5 sets. Bench was tough actually doing what a pin press is.

Total time-40 mins

7/17/20 Friday week 9

2ct squat
5x45
5x45
5x75
5x105@7
5x110@8
5x115@9
5x105@7
5x105@8

Floor press
5x45
5x45
5x75
5x95
5x110@7
5x125@8
5x140@9
5x125@7
5x125@7

Press
7x45
7x65@6
7x75@7
7x85@9
7x80@8.5

Notes- bit distracted and not feeling strong in the squat. Most likely mental block but didn’t push it. Floor press was pushed and went well. The press was ok but tough on me.

Total time-54 minutes

Saturday 7/18/20 week 9

DL
5x45
5x135@7
5x150@8
5x165@9
5x150@8
5x150@8

Cg bench
5x45
5x95@7
5x115@8
5x125@9
5x110@7
5x110@7.5

Notes- hot out today. Wasn’t feeling motivated after work but wanted to push on. Program is getting to the family and four day’s isn’t going well with them and making me struggle to find balance. DL felt good but light. Finished bench quick to play with kids

Total time-25 minutes

16

Monday 7/20/20 Week 10

Squat
Squat
5x45
5x45
4x135
3x150
1x165
1x180@8
4x135
4x150@9
4x115@7
4x115@7
4x115@7
4x115@7

TnG bench
5x45
5x45
5x95
5x115
3x130
1x145
1x160@8
4x145@9
4x115@7
4x115@7
4x115@7
4x115@7

Feet up bench
6x45
6x45
6x95
6x105@6
6x115@7.5
6x105@7
6x105@7

Barbell rows
6x45
6x45
6x65@6
6x70@7
6x65@6
6x65@6.5

Notes- very hot out. Got up early for dental work. Was going to switch to the bridge due to it being 3 days and want to accommodate my family needs and the ability to work out, but decided to finish this program even if that means adding an exercise a day to make 3 days work. Super setted the feet up bench and the barbell rows to save time. Sweating hard after it all

Total time-59 min
Bw-179

17

### Wow, dude! You are a strong man! Not everyone could take control of this. Do you lead to the program till now? As for me, it’s really difficult to lead a healthy lifestyle from the word go, and also I have never wanted to be trained by somebody. Finally, now we can have something like the Noom program for losing weight in 2020. It is the best thing that would ever suit me. On a daily basis, you’re presented with a list of tasks for you to complete - this makes me motivated each day. For the first two weeks, I have lost 5kg, and I am inclined to lose even more.