Fredd's (temporarily named) Olytard Thredd
Hi H&F
Starting Stats:
Age: 26
Height: 5'10"
Weight: ~210-215 lbs
Bodyfat: ~25% visual check (considering ordering a bf caliper and tracking this every week)
I played several sports in high school and lifted weights for each sport, until I was diagnosed with a rare heart condition which ended my athletics career abruptly. I graduated from university in May 2010 and lost my ability to lift at that gym, so I haven't lifted or really completed any exercise since then. I recently got an entry-level job in my field for a company in Panama City, FL, which is an amazing change from Illinois. This job is a standard office desk job in a little cubicle, but it's a full-time job which is a nice change of pace. Also, I live less than a mile from the beach, so having a nice "beach body" is a source of WIM for me.
Programming:
I've been training using modified SS programming for just over a month. The only real change I've made is instead of training three days per week with one day off in between each lifting day, I just lift every other day. I also have never done power cleans, so I went with the alternate workouts in that guide I linked.
I didn't start tracking my progress from day 1, but I did decide to start tracking my progress using a google docs spreadsheet, but I need to hold myself accountable for staying on track and completing every workout. Here is what I have thus far:
Nutrition:
I felt I was a little too tubby to start off, so I decided to cut some weight to begin with until I got to within 10 lbs of my target weight and then start eating at a maintenance and start lifting heavier weights. I've read quite a bit of Lyle McDonald's articles, so I think I have grasped some of the basic concepts that I need to understand to be successful I started tracking my calories on Fitday before I began tracking my workout progress and here is a table with some general information regarding my diet:
Goals:
1) Become stronger which is a goal that needs to be quantifiable since well, that's how you know how strong you are...
Squat: 400
Dead: 400
Bench: 250
2)<=15% body fat @ a body weight of 190-195 lbs
3) Be happy! This one is kinda big for me since I've suffered from chronic depression for the last 2-3 years of my life. (the only subjective goal I have)
If you have any questions or comments, please post them. I am still somewhat of a "beginner", so I need to learn more about this process and keep myself going. I hope that this log can become both a source of inspiration and a learning experience for myself and others. Thanks in advance for the support.
Bump. I'm planning to post here to help keep me accountable for a short-term goal.
July 13, 2025
DB OHP: 3x12x10#
DB Calf Raise + Shrug: 5x10x52.5#
KB Deadlift: 5x6x55#
KB Curl: 3x12x18#
DB Split Squats: 3x5x10#
Band Pulldowns: 3x10xGreen
Band Pullaparts: 3x10xGreen
---------------
Ya, so I made it almost 4 and half years, but eventually the piper came calling and I had to get open heart surgery in 2023. I now have a mechanical heart valve that makes a *tic* when it opens & closes. I lift at home with some weights but don't have a full gym, I don't lift heavy and I even run some days!
I'm also not following a program and weighed around 84kg yesterday morning, so some things don't change 😉 .
Any suggestions for title update? Not a fan of it.
Still ticking, Freddbird is back.
That reminds to go vist the cardiologist. I had atherosclerosis at age 35, made life changes and got on meds. But never went back, so 12 years later might be time to have a looksie. Especially after bro stroked out at age 41.
July 14, 2025
KB Swings: 10x10x35#
Inverted Row: 10x3xBW
Incline Pushup: 10x5xBW
Completed as 10 supersets.
20m Yoga
Did this entire workout outside which feels really nice. I really need to start watching my diet...
Still ticking, Freddbird is back.
That reminds to go vist the cardiologist. I had atherosclerosis at age 35, made life changes and got on meds. But never went back, so 12 years later might be time to have a looksie. Especially after bro stroked out at age 41.
loco, Great to see you here!
If I were in your shoes, I'd at least give the cardiologist a "hello" and see how things are looking. My quick look on treatment for atherosclerosis is probably a lot of things you're already doing as part of a healthy lifestyle.
For myself, I continued regular check-in and they caught my aneurysm grow from 4.75cm to 5.5cm in a spot, which makes a huge chance for an aortic rupture, which would mean no more fredd-bird. I think it is worth it to know the risk that you may be in.
glad u back to lifting homie. let's see them beastly jerks and stuff later.
July 15, 2025
Off
July 16, 2025
KB Squats: 5x8x35#
DB Bench: 3x12x15# (1a)
Band Pull Apart: 3x10xGreen (1b)
Kroc Rows: 3x10x30#
Skullcrushers: 3x10x15#
Just trying to hit a the major groups I guess.
July 17, 2025
Burpees: 50xBW in about 7 minutes.
Incline Pushups: 100 total
The burpees were bad. I originally was doing them nice and smooth, jumping up off the floor and all that. That didn't last long. Did more pushups because I want more volume.
July 18, 2025
Run/Walk 1.57 miles
This was 10 intervals, not going to break it out since it isn't important. I'm just working on building my cardio up.
July 19, 2025
Off
July 20, 2025
KB Squats: 5x8x35#
DB Bench: 5x6x35#
KB RDL: 3x8x55#
DB Fly: 3x10x10#
July 21, 2025
KB Swings: 100 total x35#
DB Rows: 3x15x20#
Swings were done in sets of 15 or 20 with little rest between. Then with the rows being 30 reps for a single set, I had a nice sweat going.
July 22, 2025
Incline Pushups: 10x5
Situps: 10x5
Band Lat Pulldown: 3x10
Band Curls: 3x10
Band Face Pulls: 3x10
July 23, 2025
30m indoor bike ride, ~9km
It sucks riding indoors... but at least I can open the garage door and see the outside. I'm also using a Saris trainer that connects to a device to vary the difficulty based on real routes and even provides a visual view on the computer. So this was somewhere in Germany, it looked like a nice day.
I need to do more cardio and this is an easy way to do it. P.S. running sucks!
July 24, 2025
37m bike, 10.1km
back to back days on the bike!
DB Split Squat: 3x10x10#
DB Bench: 5x6x40#
DB Rows: 5x6x40#
DB Shrugs: 3x10x40#
Somehow missed this comment on account of the new forum UI. Thanks for saying hey! Had a look at your log and glad to see you're still around here, but I'm not surprised you're still at it!
Sadly, with my mechanical heart valve, the only beastly jerks in my future will be strictly premium subscriber content.
July 26, 2025
1a KB Goblet Squats: 2x10x35#
1b DB Shoulder Press: 2x10x15#
1c DB Rows: 2x10x35#
2a KB Deadlift: 2x10x55#
2b DB Bench: 2x10x20#
2c DB Curls: 2x10x15#
Might do a bike ride later
July 27, 2025
34 minutes, 11.4km on the bike
July 28, 2025
KB Swings: 100x35#
38 minutes, 12.0km on the bike
July 29, 2025
1a KB Goblet Squats: 2x10x35#
1b DB Shoulder Press: 2x10x15#
1c DB Rows: 2x10x35#
2a DB Bench: 2x10x25#
2b KB Swings: 2x10x55#
2c DB Curls: 2x10x15#
August 1, 2025
Burpees: 5x10
KB Swings: 5x10x55#
DB Curls: 3x10x15#
Lack of WIM lately. I have these easy, short workouts but haven't been able to sneak them in, or have been too damn tired from dealing with kids.
August 3, 2025
DB Bench: 5x10x25#
DB Lateral Raises: 3x10x5#
Bench Dips: 10x5xBW
External Rotations: 3x6
DB Flys: 3x8x10#
Lots of good, quality, slow reps in this workout.
August 5, 2025
DB Seated OHP: 3x10x15#
DB Pendlay Rows: 3x8x30#
KB Front Squats: 3x5x55#
24m on the bike, 9.15km
I have been consistently weighing <83kg for the last few days which is kinda nice.
August 6, 2025
DB Bench Press: 5x5x35#
DB Skullcrushers: 3x10x15#
DB RDL: 3x8x30#
Bulgarian Split Squats: 3x10x15#
August 7, 2025
KB Goblet Squats: 5x6x35#
DB Incline Bench: 3x8x25#
DB Curls: 3x10x15#
30min, 11.21km on the bike
This was a nice morning workout. I actually really like exercising as the first thing in my day because it is one of the tasks that requires the most motivation to get started. So, getting this in before anyone else is awake in the house feels amazing. I think it also reminds me of doing AM weights for football and baseball back in the high school days with a team. I didn't know wtf I was doing just following whatever sheet they printed out and getting to it with friends.
August 9, 2025
KB Swings: 100x35#
DB Bench: 3x10x30#
DB Hammer Curls: 3x10x15#
DB Rows: 3x10x30#
Bulgarian Split Squat: 3x10x10#
The split squats I'm doing 5 on each side, is that 10 reps? I don't know but it is easier for me to remember like that. I'm still consistently weighing under 83kg. :cha_thumb:
August 11, 2025
1 arm KB Swings: 5x10x15#
Cossack Squat: 3x10xBW
DB Bench: 3x10x30#
KB Rows: 3x10x35#
August 12, 2025
DB Inline Bench: 5x8x20#
Pendlay DB Rows: 3x10x25#
Goblet Squats: 5x6x35#
Tricep Kickback: 3x10x5#
August 14, 2025
RFESS: 3x5x5#
DB Bench: 3x12x25#
Band Hamstring Curls: 3x10x Green
DB Shrugs: 3x10x50#
Reading up on GGO, adding in work.
August 18, 2025
KB Goblet Squats: 3x8x35#
DB Bench: 3x10x25#
Dips: 5x8xBW
August 19, 2025
KB Swings: 100x35#
Seated OHP: 3x8x20#
Pendlay Rows: 3x12x20#
Lunge: 3x10xBW
August 20, 2025
ATG Split Squats: 3x10x Bench Height
DB Bench: 5x5x40#
DB Bench Row: 3x12x25#
DB DL: 3x8x40#
August 22, 2025
KB Front Squat: 3x5x35#
KB Swings: 5x10x35#
Incline DB Bench: 5x10x20#
Starting a ~3 week long trip tomorrow with a few days in Dublin, then hopping around Greece for a few weeks before coming back home. I pre-scouted all the hotels/villas/etc and none have gyms. One has a smaller commercial gym a few blocks away. So, I guess I'll be running.
Those last two sentences have me feeling a bit like both Nathan Fielder and Forrest Gump.
Northern Greece and Ioanian islands. We'll be in Ioannina for a few days before heading to Lefkada, Parga, and Corfu area.
