With respect to training, we both do the exact same regimen. It's a reverse pyramid type setup utilizing compound barbell exercises, low volume, and very high intensity. Most days we walk around in varying degrees of sore. Here is our weekly setup:
Deadlift 1: 4-6 reps at 90% 1RM
Deadlift 2: 6-8 reps at 75% 1RM
Deadlift 3: 8-10 reps at 65% 1RM
Shrugs: 3 sets of 10 reps at a high intensity, usually failing on the final rep
Bench press 1: 6-8 reps at 90% 1RM
Bench press 2: 8-10 reps at 70% 1RM
Bench press 3: 10-12 reps at 60% 1RM
One-arm DB rows: 3 sets of 10 reps
Overhead triceps press: 3 sets of 10 reps
Squat 1: 6-8 reps at 90% 1RM
Squat 2: 8-10 reps at 75% 1RM
Squat 3: 10-12 reps at 65% 1RM
Weighted chinups 1: 8-10 reps + 15 lbs
Weighted chinups 2: 10-12 reps + 5 lbs
Weighted chinups 3: 12-15 reps at bodyweight
(she can only do a few chinups so she does barbell rows instead)
Weighted dips 1: 8-10 reps + 25 lbs
Weighted dips 2: 10-12 reps + 15 lbs
Weighted dips 3: 12-15 reps + 5 lbs
DB chest flys: 3 sets
Lately my energy has been high and my recovery periods have been shortening so I toss in the Saturday workout. My chest is disproportionately weak compared to my deadlifts and squats so I want to get extra volume in. The SO sticks to the 3 days per week training. With respect to other exercise, I LOATHE running, so I get my movements in by bicycling to work (6 miles round trip, 5x per week) and she does yoga 4-5 days per week.
We'll see how the fat loss goes! So far I'm a little alarmed at how fast the weight is coming off. Though I only started this diet in earnest yesterday, I spent 3-4 days beforehand easing into it. I started the week at 179.2. This morning I'm 172.0. Mostly water, I know, but it's still wild to see how low the scale will go in the morning.
I'm a weak man...If I give myself a few feet of leeway, I burst through all of my prohibitions.