I thought I would start a journal here for critique, accountability, motivation(if humiliation is a motivator?), share, learn and basically track my progress...


Quick Stats:

Male
33 yo
6'4"
275lbs (est)
BF% ??

Heavy Smoker (working on it!!)
Excessive Coffee Drinker
Light Exercise
EX-workaholic (12-14hr days)
Recent CO transplant

BMR: ~3072

I used to be fairly active (mountain biking, snowboarding, paintball, hiking, landscaping, etc.) and always hovered around 187lbs through HS and into my early 20's. I thought I looked like crap at that weight, very scrawny and gaunt due to a large frame, sort of sickly I guess when I look at pictures now. At about 25, real work started 'getting in the way' of my active lifestyle. I was eating alot of cafeteria food and started drinking alot of beer and I packed on a ton of weight (~100 lbs. in less than 1yr). I sat fat and not happy for a few years annoyed at what had happened, but no real time to do anything about it. Around my 30th birthday I started back at the gym 5x week, worked my way up to HIT cardio and decent weight sets, best of all, had dropped 30-40 lbs in ~8 months. I still ate like crap and drank to much though. Then I tweaked my shoulder when lifting. Not enough that required it medical attention, but enough where I didn't want to go back into the gym for a few weeks, even for cardio, and that was my downfall. I stayed away and I packed on the weight again. :bang:

I had fasted blood work done last year when I was having tension headaches and it was not pretty. The doctor gave me a few options - low-fat, low-carb, or Lipitor. I chose low-carb and was able to drop ~25 lbs fairly quickly, but that 'diet' just isn't sustainable for very long, I started eating the wrong things and drinking again and I gained it back.

My life was really starting to fall apart, I was depressed, stressed out, overweight and angry, I needed to do SOMETHING.

I decided to pack up and move somewhere, anywhere. I needed a change of friends, familiar places(bars), work, etc. and in June, settled here in Denver, CO. Good job, great place to live, very laid back atmosphere and I'm finally happy again! I still have a lot of things to work on in my personal life, weight being one of them, but it's been a great adventure so far.

I think I am addicted to chaos...
:rolleyes:

After lurking for a few weeks, reading alot here and on bb.com, I've resolved to do something about my weight again. I've been through most of the stickies a few times, lots of external links, tons of ppls journals, and got really motivated from what I saw and read regarding
people's amazing 'transformations'.

I'm looking to eat around 2000 cals/day broken down P50%/C30%/F20%, eliminate saturated fats and as much of the sodium as possible that seemed to make up my previous food intake before. That should put me at a deficit of ~7000 cals/week.


I've been off (McD & BK)Fast Foods for a few weeks and have finally purged all the 'bad' foods from my kitchen. Cut out Subway sandwiches(previous lunch staple) due to sodium.

One thing I have going for me is that I love to cook and am not a picky eater<obviously>, so having meals made and planned out should not be an issue. I know that I can do this, esp. now with the 'right' type and timing of foods, as I was able to do it when I was eating garbage (just had to work harder at it, thats all...).

I have noticed with spacing my meals out is that I am never hungry and never 'full', always just about right. Although I will have to admit, sometimes I need to force myself to eat on 'schedule' because I have never eaten this much food in my life! Which, looking back, I guess I was getting a few hundred cals/day on my 'liquid' diet before, so it adds up.

Goals (Short-term and Long Term):

Target Weight: 225# by July 24 (My B-Day)
Eat better/make better food choices
Reduce Coffee Intake
Increase Water Intake
Not die before I'm 50...
Quit Smoking! so I can breathe in this thinner air!
Would like to start enjoying a more active lifestyle like so many Coloradans do (hiking, kayaking, snowboarding, etc.)
And of course, look great naked! :D

Since I started keeping track, this is now my typical day:


Meal #1
Egg Beaters or Oatmeal

Meal #2
Yogurt or FF Cottage Cheese

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad

Meal #4
Carrots & String Cheese

Cardio/Workout

Meal #5
Protein Shake w/Flaxseed Oil

Meal #6
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad



You can see my 'real' diet on FitDay (http://www.fitday.com/WebFit/PublicJournals.html?Owner=nmead)


I've used up or thrown out the 2 really 'bad' things I see in there,
'Real' cheese slices for my egg beaters and the fatty salad dressing (goat cheese and sun dried tomato :drool:).

I still like the string cheese, but may cut that out as well?

I picked up FF Cheese slices and some 'light'(3g fat) dressing to replace them with.

Daily exercise consisted of light walking ~15-20 mins(dog walks) 2-3x/day (depending on snow) and this summer I was playing kickball and softball on a 'beer league' once or twice a week.

The apt. complex where I live has a smallish and only so-so fitness center in it. I'm trying to utilize that as much as possible before getting another membership to a local gym and will continue to do so after for cardio or when there is a time constraint.

I've got a decent scale (Tanita) on the way from Amazon, my other one I lost? in the move, so the weight is just an estimate right now, hopefully on the slightly high side.:tu:


Exercise currently consists of:

Mixed Cardio 4-6x/wk
Treadmill/Stair stepper/Elliptical/Recumbent Bike

Limited Weight Training 3-4x/wk
DB Curls
Lat Pull downs
Flys
Military Press
Bench Press

I'm researching more DB exercises and will start incorporating them into my routine.

Unfortunately the equipment for legs is rather lacking. I can't do leg curls on the machines because it doesn't really fit me right and hurts the knees. No leg press is available. They do have a decent assortment of DB's, and I will start utilizing them more for lunges,etc. but the gym is rather small and can be quite busy at times, so space and equipment availability can be an issue.

I have taken a few pictures when I started, but I don't know if I'm ready to post them or not. :o

If anyone's got diet/training suggestions, I'd love to hear them!


Nate

Hey, good luck on your goals!!

Now is the perfect time to drop the smoking. Just think of the extra cardio you will be able to do ;) I used to be a smoker also, so I know how incredibly hard it can be. Let me know if you'd like any of resources I used when I quit (Welbutrin helped).

You've got plenty of support here, so...... Get 'Er Dunn!!!:gl::jumping:

Hi Nate!

Welcome! Can I give you few suggestions?

I think 2000 cal a day is way too low. 1000 cal a day deficit is too much in my opinion. You are risking muscle loss and your matablism is gonna slow down.
500 cal deficit is plenty.
Try maybe some calorie/carb cycling. Im doing it right now, its suppose to be very effective!

I would tweak your diet a bit too:
Meal #1
Egg Beaters or Oatmeal
make it both carbs and protein is a great combination. You can add some grapefruit or blueberries or kiwi

Meal #2
Yogurt or FF Cottage Cheese
yogurt is way too little, way too little. If you go with cottage cheese add some almonds or avocado

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad
great

Meal #4
Carrots & String Cheese
:confused: I think fat and carbs are not the best combo...just my opinion though. Make it a salad and cheese if you have to have cheese.

Cardio/Workout

Meal #5
Protein Shake w/Flaxseed Oil
protein is great here, not with oil though. Save the fat for the night. You need quick absorbing protein here and the fat slows down the process. Also I wouldnt count a shake as a "meal".
What time to you work out? Have the shake and after have your meal #6 (make it #5)

Meal #6 make it #5
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad

Meal #6
Cottage cheese and peanut butter/almond butter is a great choice

Workout wise:
Try incorporating more compound work. Deadlifts, Squats, Pullups, Dips, Rows. These work your whole body. Lunges are great too
:gl:

Hi welcome and well done on all these good goals!

For your leg exercises all sorts of squats, lunges and deadlifts will be great and all can be done with dumbells if necessary.

Do take up those sports you used to enjoy like hiking etc as Colorado must offer great opportunities for that.
and a special good luck with quitting smoking, that in itself will bring great changes

:tu: :tu:

Hey, good luck on your goals!!

Now is the perfect time to drop the smoking. Just think of the extra cardio you will be able to do ;) I used to be a smoker also, so I know how incredibly hard it can be. Let me know if you'd like any of resources I used when I quit (Welbutrin helped).

You've got plenty of support here, so...... Get 'Er Dunn!!!:gl::jumping:

Thanks! I've quit off and on a few times in my life, but something always seems to 'happen', usually I go hit a bar and start jonesing for a smoke, soon I'm smoking again. Now that CO's bars are smoke-free that would be less of an issue...

I've been looking into the Nicotine uptake inhibitor drug, Chantix. (http://www.chantix.com)

Kind of pricey, but on par with Zyban/Welbutrin. I just need to go and get the script...

Nate

Hi Nate!

Welcome! Can I give you few suggestions?

I think 2000 cal a day is way too low. 1000 cal a day deficit is too much in my opinion. You are risking muscle loss and your matablism is gonna slow down.
500 cal deficit is plenty.
Try maybe some calorie/carb cycling. Im doing it right now, its suppose to be very effective!



So up my calories to 2500? How can I do that without adding more 'food'. Natural PB and Nuts? I need something that is relatively 'compact, because I seriously don't think I can eat anymore. I suppose that is a good thing.


I would tweak your diet a bit too:
Meal #1
Egg Beaters or Oatmeal
make it both carbs and protein is a great combination. You can add some grapefruit or blueberries or kiwi


Egg beaters and oatmeal it is.
This I can do. I've also got unsweetened frozen berries(raspberrys, blackberries, blueberries). I bought them for when I started to get sick of oatmeal. Currently I've been adding a tblsp of FF/SF Maple Syrup to give it a little flavor.



Meal #2
Yogurt or FF Cottage Cheese
yogurt is way too little, way too little. If you go with cottage cheese add some almonds or avocado


Looks like I will be stopping at Costco for a pallet of Cottage Cheese!


Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad
great

Meal #4
Carrots & String Cheese
I think fat and carbs are not the best combo...just my opinion though. Make it a salad and cheese if you have to have cheese.


I don't 'have' to have cheese, and can drop that when I finish the bag, but will change from carrots to a spinach salad.


Cardio/Workout




Meal #5
Protein Shake w/Flaxseed Oil
protein is great here, not with oil though. Save the fat for the night. You need quick absorbing protein here and the fat slows down the process. Also I wouldnt count a shake as a "meal".
What time to you work out? Have the shake and after have your meal #6 (make it #5)

Meal #6 make it #5
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad

Meal #6
Cottage cheese and peanut butter/almond butter is a great choice




I work out when I get home from work and after a dog walk, so ~6-6:30p. Sometimes its a little later if I had to run errands (grocery store run).

I will combine #5 and #6 and add cottage cheese & PB tonight.

Should I take the flax with the cottage cheese and PB?


Workout wise:
Try incorporating more compound work. Deadlifts, Squats, Pullups, Dips, Rows. These work your whole body. Lunges are great too


I will work on incorporating more 'full body' exercises into my routine tonight (workout day today).:bb:


Thanks for adjustments!

Nate

So up my calories to 2500? How can I do that without adding more 'food'. Natural PB and Nuts? I need something that is relatively 'compact, because I seriously don't think I can eat anymore. I suppose that is a good thing.
I dont know, man... I would. Do it little by little and see how your body is adjusting. What to pick? Depends on how your macros are right now.
If you need more fat, eat more fat, if you need more proteins get more proteins. What kind of split are you doing right now?
Also... once you bump up your metabolism (weight training :bow:) you WILL be hungry. I am hungry every 2.5 hrs, even when I eat 2500 cal ;)



Egg beaters and oatmeal it is.
This I can do. I've also got unsweetened frozen berries(raspberrys, blackberries, blueberries). I bought them for when I started to get sick of oatmeal. Currently I've been adding a tblsp of FF/SF Maple Syrup to give it a little flavor.
Sugar-free or no sugar added?

Looks like I will be stopping at Costco for a pallet of Cottage Cheese!
:tu:

I don't 'have' to have cheese, and can drop that when I finish the bag, but will change from carrots to a spinach salad.
:tu:
Just remember... its not all set in stone. You have to learn what works for your body.... I keep changing my diet often too ;)


Cardio/Workout

I work out when I get home from work and after a dog walk, so ~6-6:30p. Sometimes its a little later if I had to run errands (grocery store run).

I will combine #5 and #6 and add cottage cheese & PB tonight.
Have that shake right after your workout and then eat your meal, which would be your meal #5. I would have some carbs in that meal (even though its after 7pm IF you are doing weights...when you do....go heavy :tu:) ).... just my opinion though (on the carbs)

Should I take the flax with the cottage cheese and PB?
Either one or the other.. Either flax or PB. Try almond butter, its EXCELLENT!!

I will work on incorporating more 'full body' exercises into my routine tonight (workout day today).:bb:
:tu:

Thanks for adjustments!

Nate

no problem... just my suggestions :D

The good news: My scale came in today!:D


The bad news: I underestimated my weight gain over the holidays...

:o

281.0lbs
BF% 35.5% Yikes.

Oh well, not that much over where I thought I was, just have to work it a little harder.


I was grumpy all day today, had several 'fires' right when I got to work so I couldn't eat again until 11a-ish.

When it was time for lunch, I realized I forgot my thing of veggies in the fridge... doh!

Meal #4 came around and I was starving. Had a bag of pretzels with my carrots and cheese.

Workout was good, not too many people in the gym today so I could get right on a treadmill. Did 40 mins on 'fatburn' (5.0 elevation) @ 4.0 mph. I thought I was getting a blister last night and tonight I definitely have one. Dime sized on the side of my heel. :mad:
Looks like it will be elliptical for a few days until that heals up a bit.


Weights were good, still doing upper body 'conditioning' although I did throw in some weighted lunges. When I finished my last set, my head felt sort of swimmy. I'm glad it was the last thing I was doing tonight.

Pounded my protein shake and heating dinner now, as per Maya's suggestions.

Gonna go walk the dog after dinner and do some more DB exercise research.

I'll finish up tonight with some cottage cheese and PB while doing the rest of my Fitday and meal planning for tomorrow.

Thanks! I've quit off and on a few times in my life, but something always seems to 'happen', usually I go hit a bar and start jonesing for a smoke, soon I'm smoking again. Now that CO's bars are smoke-free that would be less of an issue...

I've been looking into the Nicotine uptake inhibitor drug, Chantix. (http://www.chantix.com)

Kind of pricey, but on par with Zyban/Welbutrin. I just need to go and get the script...

Nate

Nate, just to let you know...

I recently talked to my father, who has smoked for 37 years!!! He's tried every single drug/aid out there. He saw an ad on TV for Chantix, so he asked his doctor. He's been smoke free now for 3 weeks!!! I asked him how he feels (cravings/side effects). He said once he finally stopped smoking, he hasn't had 1 single craving and actually can't stand the smell. This is the longest he's ever quit for, and I believe that it will be for good. There are other things he's doing that help, i.e changing work break routines, not hanging out with other smokers, etc.

I would give Chantix some serious thought. And definitely talk to your doctor about it. I'm so proud of my dad for quiting. It's one of the hardest addictions to break, and you can be proud of yourself for even thinking about it. :gl::gl::gl::gl::gl::gl::gl::gl::gl:

Nate, just to let you know...

I recently talked to my father, who has smoked for 37 years!!! He's tried every single drug/aid out there. He saw an ad on TV for Chantix, so he asked his doctor. He's been smoke free now for 3 weeks!!! I asked him how he feels (cravings/side effects). He said once he finally stopped smoking, he hasn't had 1 single craving and actually can't stand the smell. This is the longest he's ever quit for, and I believe that it will be for good. There are other things he's doing that help, i.e changing work break routines, not hanging out with other smokers, etc.

I would give Chantix some serious thought. And definitely talk to your doctor about it. I'm so proud of my dad for quiting. It's one of the hardest addictions to break, and you can be proud of yourself for even thinking about it. :gl::gl::gl::gl::gl::gl::gl::gl::gl:



Man that is great to hear! I wish my father would quit, hell even think about quitting. I read about Chantix in Men's Health over the holidays and started checking it out and forwarded him the link. I got a very unenthusiastic 'Thanks'. I've got to switch over my drivers license and plates next week, so I will try and schedule an appt. to meet with a doctor and get the prescription while I'm out of work anyway.

Nate

Keep us posted!! And keep working on your dad. I know EXACTLY how you feel. I had quit for about a year when my parent visted me one summer. Every chance I got, I tried to talk to him about why I quit, how I quit, how great I felt, how impowering it is to no be ruled by nicotine anymore.

There are a ton of sites out there with so much information and support.

I used trytostop.org (http://www.trytostop.org). It's a great site with alot of motivational tools. The biggest reason for me to quit was money. The site tracks how much you save by not smoking. In the 438 days since I quit, I've saved $2,190!!!!!!

Keep us posted!! And keep working on your dad. I know EXACTLY how you feel. I had quit for about a year when my parent visted me one summer. Every chance I got, I tried to talk to him about why I quit, how I quit, how great I felt, how impowering it is to no be ruled by nicotine anymore.

There are a ton of sites out there with so much information and support.

I used trytostop.org (http://www.trytostop.org). It's a great site with alot of motivational tools. The biggest reason for me to quit was money. The site tracks how much you save by not smoking. In the 438 days since I quit, I've saved $2,190!!!!!!

I now have an appointment Tuesday morning for the doc! I hope I don't have any issues getting it prescribed. I've done cold turkey, the patch, the gum, etc.

$2190/yr is what its costing me <monetarily> to smoke right now...


Nate

Most doctors will have no problem prescribing something to help you stop smoking. They just want to see you healthy!

Also, more and more insurance companies are covering the medication since it lowers your overall health risks.

Just think of what you can use that $2,190 on. I'm using it towards my honeymoon:claphigh: :claphigh: :claphigh: :spank: :tucool:

Hey Nate, welcome to JSF ;)

I wanted to comment on your diet and then saw that Maya already had, and she made some very good points... but I have a slightly different view on one or two things... so I thought I'd offer my suggestions (in bold) ;)



Meal #1
Egg Beaters or Oatmeal
I agree with Maya here... do both :tu: something you can try with your oatmeal is adding some splenda & cinnamon.. I also sometimes add a tiny bit of vanilla extract in addition to the splenda & cinnamon... it's yummy :drool:

Meal #2
Yogurt or FF Cottage Cheese
I don't see anything wrong with this as long as you keeping to sugar free yogurt, some brands are very high in sugar so be careful which ones you chose... I'd also go with FF on the Yogurt... I like the Bryers FF w/ some FF Cottage Cheese... I used to do this all the time :nod: ... although with the timing of this meal after looking at your workout schedule later in the day it might be better to make this a protien fat meal on your workout day's.. maybe cottage cheese w/ nat PB or almonds... the FF yogurt & FF cottage cheese would be okay here on non-workout day's though ;)

Meal #3
Chicken Breast, Fish, or Lean Steak
Brown Rice
Mixed Veg or Salad
I'm glad to see veggies in here... this is a good meal :tu:

Meal #4
Carrots & String Cheese
if this is right before your workout I'd make sure to add a lean protien and some carbs instead of the cheese... OR do lean protien w/ some good fat (cheese is okay, just make sure you watch your potitions sizes) and then about 1/2 hour before your workout eat an apple... it'll add a few calories (not many though), the great thing about apples is they're very fiberous and will help to fuel you through your workout ;)

Cardio/Workout

Meal #5
Protein Shake w/Flaxseed Oil
you need carbs with the protien for post workout... when you workout your body uses the glycogen stores in your body for energy... after your workout you need to replenish those stores so that your muslces have adequate fuel to rebuild, they also need the protien though, so the best combination in my opinion is a fast delivery carb like dextrose, the sugar helps to shuttle the protien to your muscles quickly, right when your muscles need the protien & the carbs to rebuild ... so drop the flax here

Meal #6
Chicken Breast, Lean Steak, or Fish
Brown Rice
Mixed Veg or Salad
this is good... this is your second post workout mean and you need a good carb in it and rice is fine... you might also try a baked potato or some egg noodles here too... just watch portion sizes.... on non-workout day's I would make this a protien/fat meal though as you won't need the extra carbs if you haven't lifted that day... cottage cheese & nat PB would be good... or some chicken & a few almonds. or a protien shake & flax oil... although if you NEED carbs to meed your macro's, try to keep the carbs really clean, like more oatmeal... I eat oatmeal for my 2nd post workout meal all the time :nod: :tu:

good luck quiting smoking and sticking to your diet & workout routine... and keep adding those compound lifts ;)

Thanks for the suggestions Chameleon!

M1:
I've been adding SF/FF(splenda-based) maple syrup to my oatmeal, but this morning I added unsweetened frozen blueberries. I'll be switching between fruit and a touch of maple for every oatmeal, just to keep things lively.


Sorry I didn't specify, yes the yogurt is FF, but I just checked, its got 28g of sugar (out of 30 carbs), I'm assuming that's high? If so, I'm tossing it....

M2:
This morning I had FF Cottage Cheese and Nat. PB. I'll probably be sticking with that.

M3: Whew! I'm glad I got something right! Right now this is the hardest meal for me to eat. Never ate a lot of breakfast before (I know, I know :spank: ) so it sort of has been staying with me for awhile.

M4: Hmm... Lean protein. More cottage cheese? I don't think I could get down another chicken breast just yet.

M5: I took Maya's suggestions and have combined the Protein Shake and what was M6. The shake has lots of maltodextrin and 60g of protein.
So now M5 is like this:

Protein Shake
Salad or Mixed Veg
Brown Rice
Lean Steak, Chicken Breast or Fish


M6:
Cottage Cheese and Flaxseed Oil or Nat. PB or a grapefruit.


I will try to eat an apple before I leave work and head home prior to working out.

Looks like I'm off to the store tomorrow for some almonds, almond butter, and other essentials (eggbeaters, FF cottage cheese, salad mix, and fresh veggies)


Thanks again!

Nate

Did 40 mins on the treadmill on 'mixed' @ 4mph. Did alright, my shins are starting to not hurt as bad now. My left foot did go numb for a bit though? Blister didn't bother me at all. Thicker socks! I need different shoes. I've always hated Nike's, not good for wide, flat-footed folk. Maybe I'll go find something else tomorrow.

I even ran(ok jogged briskly @ 5.4mph) for 3 minutes straight! Usually I run for 1, then walk for 2, then run 1, etc. Thought I would see if I could... and I can, barely. I would like to 'easily' run a mile again. :confused: Maybe I've got a new goal?

I'll probably be hacking stuff up tonight though.:rolleyes:

All in all, a good day. Weights tomorrow!

M1: Oatmeal w/ Blueberries and egg beaters.

Ordered new shoes (http://www.zappos.com/n/p/dp/17503462/c/76273/g/men/s/19.html) and more socks from Zappos and they will be here Tuesday. I love Zappos!!

Cardio - 40 mins on 'random' for the stair stepper.

Workout included 'around the worlds'<Yowza!>, DB pullovers, DB flys, DB Press, DB Shoulder Press, and Upright Rows. Also did Lat Pulldowns on the machine.

Man my left arm is WEAK!


M2: Protein shake and a banana

Sunday was an absolutely abyssmal day. Work called at 6am with a server issue, dialed in checked it out and determined I needed to go in.

Quick walk for the dog, no coffee, no breakfast. I spent the next 23 hours resolving the issue, eating mostly stuff out of the vending machine(jerky, trail mix, nuts, & pretzels). :eek: Ah... The life of a techie...


Was able to take a break for an hour, ran home walked the dog, made a thermos of coffee and stopped at 7-11 for a quick deli sandwich...

No cardio, no workout, not enough water, & no 'clean' food...

Worst part is, Sunday was to be my cooking/errands day, so now my schedule is all funked up...

Taking today off to recoup and catch up on personal stuff. M1 consisted of Egg beaters and oatmeal w/ blackberries. Off to do cardio & weights shortly.

Excited for the dr. appt tomorrow!!! :spaz:

Hi nmead!
Wow, it sounds like you had a rough Sunday! Sorry about that :(
It's good that your taking today off to get things done, you definitely deserve to relax a bit after yesterday!
Have a good workout! :)

So I found the perfect time to go to my complex's gym, 11ish during the workday! I was able to get on a treadmill, do my cardio (only 20 or so mins) because my shins hurt bad, but I did do a complete workout using DB's only. I thoroughly enjoyed that! I've always used machines, because at my previous gym the DB area was always full, now I know why!

I'll update my lifts when I get home from work today to keep track of the weight/sets/reps, but I'm looking at getting a decent bench and DB set of my own. I hate having to wait for equipment...

Saw the doc today and I was given the prescription!!!

I picked it up on my way back to work and will start taking it tomorrow. .05mg twice daily for a week until I 'quit', then 1.0mg twice daily for the remainder (12 weeks total).
The cost for the month was $115, still cheaper than $6/day.

My 'quit' date will be Wednesday, Jan 24th, so I smoke up to that point, but he said my cigarette consumption will go down dramatically after about 3 days so I'll only be having 'a few a day' by then.

Jan 24th is exactly 6 months to my B-day, so one more goal I have defined for that day, to remain smoke-free for those 6 months.

I've also scheduled some fasted blood work for next Tuesday and will schedule another round for about 6-8 weeks out to gauge improvements due to diet and exercise changes. My cholesterol was high the last time, so I hope even Tuesdays numbers are better than they were a year ago. BP and RHR were 'borderline bad'...

RHR is 120! :eek: Not good.


Well, I really hope to see some improvements over the next few months.

That's fantastic!!! Good luck and keep us up to date on quitting.:gl::jumping::claplow::tucool::claphigh:

You will notice that your RHR will come down once you quit also. It took about 2 months for my body to start to really recover from my years of smoking. And for about the first year, I couldn't even stand the smell of smoke. I'm interested to see if you have the same reaction.

Wed:
Cardio 40 mins @ 3.5 mph on 'Fat Burn'

Single Leg Split Squat 3x8 45lb(1) =
Pronated Tri Extensions 3x8 15lb =
Supinated Tri Extension 3x8 15lb =
Incline Tricep Extension 3x8 25lb(1) ↑
Shoulder Press 3x8 25lb =
Standing Upright Row 3x8 20lb ↑
Around the Worlds 3x8 15lb =
Dumbbell Flyes 3x8 25lb =
DB Shoulder Press 3x8 25lb =
Decline DB Bench Press 3x8 30lb =
Conc. Curl 3x8 25lb ↑
Lying Rear Lateral Raise 3x6 20lb =

Fri:
Cardio 40 mins @ 3.5 mph on 'Fat Burn'

Around the Worlds 3x8 15lb =
DB Lateral Raise 3x8 10lb =
Shrug 3x10 50lb ↑
Incline Tricep Extension 3x8 30lb(1) ↑
Tricep Kickback 3x10 15lb ↑
Pronated Tri Extensions 3x8 15lb ↑
Supinated Tri Extension 3x8 15lb ↑
DB Shoulder Press 3x8 25lb ↑
Decline DB Bench Press 3x8 30lb ↑
Incline DB Bench PRess 3x8 30lb ↑
Dumbbell Flyes 3x8 25lb ↑
Lying Rear Lateral Raise 3x8 20lb =
Single Leg Split Squat 3x10 45lb(1) ↑
Conc. Curl 3x6 30lb =
Lat Pull down 3x6 135lb =

Still getting the feel for the weight and what I can comfortably do and I am starting to add more exercises.

Didn't do cardio Thursday, as I was exhausted and asleep on the couch by 8pm... I guess Sunday finally caught up to me?! Today I felt great and was pumped to get into the gym after work. Hardly a soul in there, a few chics doing cardio, but no one on any of the equipment.

I had my first bout with nausea from the Chantix this morning...

I was cooking breakfast and smoking my first cig of the day. Got really hot and sweaty, my throat started watering, I really thought I was going to puke! It's that feeling you get if you've chain-smoked one too many...
Put it out halfway, ate my breakfast and drank some coffee and the nausea subsided.

I was 'able' to smoke later in the morning though.:rolleyes:

Tomorrow is my first 'full strength' day on the pills. If that sort of thing continues, I'll be done smoking by Sunday or Monday.:D

I have noticed the 'gnawing' part of the craving has been lessening, right now I've just been smoking out of habit, with coffee, after eating, driving, etc.

I've been looking around for a nice bench and dumbbell set for my apartment, instead of having to go to the 'fitness' center. I had decided on the IronMaster SuperBench and Quick-Lock Dumbbells (http://www.ironmaster.com/store/customer/product.php?productid=81&cat=8&page=1) and was starting to scheme on where to come up with the ducets.

Well, on Wednesday I finally resolved a 2 year old 'dispute' with a company over a crappy product/refund and now have 'found' the money! I had written it off a long time ago, but hey, I guess persistence does pay! They've refunded $700 back onto my CC so I will be ordering the Bench, Dumbbells, Dip Bar, Crunch Setup and a mat sometime next week.

I like it when things work out like that! It will be much easier to do this in my own place! My music, increased DB sizes, no waiting and paperless logs of exercises come to mind.

:cool:

One thing I've found interesting this past week or so with the scale is that I am not losing any weight... None.

I can see my gut starting to get smaller and the scale is saying my BF% has dropped 1-2%, but not a single pound of weight change, if anything I've added one or two.

I have been drinking water like a mad man, something that I NEVER did before, it was all diuretics (COFFEE & BEER) before.

Oh well, I'll just keep watching the mirror and have Myotape on order. Something is definitely happening...

No cardio yesterday, but I did go bowling for an hour. :tucool: I still suck, in the 150's. My quads were sore today!

Ate pretty good with macros @ 50/25/25, I didn't get in enough calories (~2000) though.



Sun:

20 mins on Stair Stepper 'Random'

Around the Worlds 3x8 15lb =
DB Lateral Raise 3x10 10lb ↑
Shrug 3x12 50lb =
Incline Tricep Extension 3x8 35lb(1) =
Tricep Kickback 3x10 15lb =
Pronated Tri Extensions 3x10 15lb =
Supinated Tri Extension 3x10 15lb =
DB Shoulder Press 3x6 35lb =

Incline DB Bench PRess 3x8 35lb =
Dumbbell Flyes 3x8 35lb =
Lying Rear Lateral Raise 3x8 20lb =
Single Leg Split Squat 2x10 50lb(1) =

Lat Pull down 3x8 135lb =




Weight: 280.2
BF%: 33
LMM: 179


Can that be right? I started at 281, 35.5%, 175.5?

Cardio only today.
Had to eat quick today right after work(chicken breast & edemame), waited ~30-40mins then did 30 mins on the treadmill 3.5-4.0 mph on 'FatBurn'.

Came home, pounded a protein shake, a banana and a large grapefruit as my 'last meal' before the 8pm cutoff of my 12-hr fast for blood work. 2745 cals in today (44/26/30)

Glad I wasn't trying to do weights today! There were 3 guys standing around waiting on the one guy using the bench...

Tomorrow's meals are going to be weird too, but I think I got it sorted out where I'll still get in my requirements. 2400 cals (49/37/14)

Weights tomorrow! :D

Smoking: Down to just under 1 pack /day. I didn't smoke this morning for about an hour after waking up. I will be cutting back on the smoking out of 'habit' tomorrow. Wednesday is 'quit day'!

Blood work is now done. That was quick and painless, the painful part was not eating breakfast or drinking coffee the 3 hours I was awake prior to my appt. Luckily there was a Starbucks a block or two away from his office. Meals got all shuffled around due to the fasting last night/this morning, but this is how it turned out:

M1: Oatmeal
M2:Protein shake
M3:chicken breast, brown rice and a salad.
M4:FF Cottage Cheese and Pineapple Chunks
<pre-workout snack> Apple

Workout/Cardio

M5: Banana, Protein Shake, Chicken Breast

M6: probably gonna be a grapefruit and another banana (because they are getting pretty 'ripe')

That puts me at : ~2500 36f 267c 274p or 14%/40%/46%

I am starting to get hungrier now lately and my cals have been going up, still not high enough, not sure which is having more effect, the fasting, less smoking or weight training, but its a good thing regardless.


Smoking is going ok, just over half a pack today <so far> tomorrow is D-Day. Time to clean up ashtrays, etc. from around the house and truck. :nono:

Supposed to go out to a bar for a friend of a friends B-Day celebration. Not sure if I want to hang around in a bar and not drink just yet. :confused:



Around the Worlds 3x8 15lb =
DB Lateral Raise 3x6 15lb =
Shrug 3x12 50lb =
Incline Tricep Extension 3x8 35lb(1) =
Tricep Kickback 3x8 20lb =
Pronated Tri Extensions 3x8 20lb =
Supinated Tri Extension 3x6 20lb =
DB Shoulder Press 3x8 35lb =
Incline DB Bench Press 3x8 35lb ↑
Decline DB Bench Press 3x8 35lb ↑
Dumbbell Flyes 3x8 35lb ↑
Lying Rear Lateral Raise 3x8 20lb =
Single Leg Split Squat 2x10 50lb(1) =
Preacher Curl 3x6 35lb (1) =
Lat Pull down 3x8 135lb ↓


20 mins on Stair Stepper 'Random'

Just wanted to say good luck tomorrow!!:gl:

Remember, you're in control, not the nicotine. It takes 48 hrs. for the nicotine to leave your body from the time of your last puff. After 72 hrs. your brain will start to reprogram itself into a non-smoker.

Take it one day at a time and don't allow yourself to make any excuses to light up. If you don't feel comfortable going to that bar, tell your friend. If there worth their weight as a friend, they will understand and will encourage you!!

Give yourself a reward for quitting. I took my car to get a super detail. They shampooed everything and got it all nice and spiffy. :tucool:

Just wanted to say good luck tomorrow!!:gl:

Remember, you're in control, not the nicotine. It takes 48 hrs. for the nicotine to leave your body from the time of your last puff. After 72 hrs. your brain will start to reprogram itself into a non-smoker.

Take it one day at a time and don't allow yourself to make any excuses to light up. If you don't feel comfortable going to that bar, tell your friend. If there worth their weight as a friend, they will understand and will encourage you!!

Give yourself a reward for quitting. I took my car to get a super detail. They shampooed everything and got it all nice and spiffy. :tucool:


Thanks man. As I type this, I am smoking my last cigarette...

I did end up going to the bar, but I was a good boy. Only smoked one, but I did have 2 pints of Guinness. <doh!>

They have never tasted soooo good!

I do plan on getting my truck detailed. Gonna get the stink out as soon as possible. My apt will be next on the list, washing ~everything~.

Thanks for posting some help on my Journal, it's much appreciated.

I see you're coming along well, I hope to emulate your success to this point!

Good work. :tu:

Sun:

20 mins on Stair Stepper 'Random'

Around the Worlds 3x8 15lb =
DB Lateral Raise 3x10 10lb ↑
Shrug 3x12 50lb =
Incline Tricep Extension 3x8 35lb(1) =
Tricep Kickback 3x10 15lb =
Pronated Tri Extensions 3x10 15lb =
Supinated Tri Extension 3x10 15lb =
DB Shoulder Press 3x6 35lb =

Incline DB Bench PRess 3x8 35lb =
Dumbbell Flyes 3x8 35lb =
Lying Rear Lateral Raise 3x8 20lb =
Single Leg Split Squat 2x10 50lb(1) =

Lat Pull down 3x8 135lb =




Weight: 280.2
BF%: 33
LMM: 179


Can that be right? I started at 281, 35.5%, 175.5?


nmead - Good work on getting things started. Working with weights on day 1 is a HUGE advantage. Keep it up.

Your attitude is really good, you're making good progress with the cardio, and you're starting with weights. All good. But I think your weights need focus a little more on some of the bigger muscles. For example you are spending 12 sets/ upper body session on triceps - twice as many as you are spending on your pecs and a lot more than you are spending on hamstrings, etc. The way that I read the last session, it looks like you might be neglecting the big muscles, and overtraining some smaller muscles.

Simply put, working bigger muscles will improve your metabolism more than working small ones. A routine that is based on squats, deads, benches, and rows (or pullups) will take you a long way in a short time. It's not that you can't be effective, but you can probably be more efficient - which ultimately makes your life better, and the process of getting lean a lot easier. Compound movements will work a lot of those muscles anyway.

Let me be very clear - I'm not an expert program designer, and I'm not even a superstrong guy. Most of the weight programs that I've done are blatantly copied from other sources, and (maybe) modified to fit my needs and equipment constraints. I've used a combination of a book called Core Performance, this (http://www.mensjournal.com/healthFitness/0511/workout_program.html) workout and some stuff from a trainer that I used to know.

It is very possible I'm missing something, but I do not understand your lifting plan right now, and I'd like to understand it.

If this sounds like I'm dogging you, I apologize. I don't mean to give that impression. I've made enough mistakes (and done enough right) that I'd like to save others the time and frustration of working and not progressing as efficiently as possible. You've got a lot of the right pieces in place, but a lifting plan that hits the bigger muscles harder than the smaller ones makes more sense to me. There is no shame in buying your first plan, or downloading it off the web - it will keep you organized and (probably) give you more confidence in knowing that you are doing the right things.

For what it's worth I was pushing 250 2 years ago, and dropped to under 200 in 6 months by lifting and cardio and diet. No gimmicks, no pills or quirky diets. It does work, it can be done, and it doesn't have to take years. It takes 45 minutes a day - that's it.

I look forward to your progress.

bd

EDIT: Another way to phrase what I'm saying is less sets, but concentrate on the big muscles. A follow up read of your posts indicates very little leg work with the weights. These are big metabolism boosters, and can help you get more muscle than just upper body work will ever allow. DO NOT NEGLECT THEM.

nmead - Good work on getting things started. Working with weights on day 1 is a HUGE advantage. Keep it up.

Your attitude is really good, you're making good progress with the cardio, and you're starting with weights. All good. But I think your weights need focus a little more on some of the bigger muscles. For example you are spending 12 sets/ upper body session on triceps - twice as many as you are spending on your pecs and a lot more than you are spending on hamstrings, etc. The way that I read the last session, it looks like you might be neglecting the big muscles, and overtraining some smaller muscles.

Simply put, working bigger muscles will improve your metabolism more than working small ones. A routine that is based on squats, deads, benches, and rows (or pullups) will take you a long way in a short time. It's not that you can't be effective, but you can probably be more efficient - which ultimately makes your life better, and the process of getting lean a lot easier. Compound movements will work a lot of those muscles anyway.

Let me be very clear - I'm not an expert program designer, and I'm not even a superstrong guy. Most of the weight programs that I've done are blatantly copied from other sources, and (maybe) modified to fit my needs and equipment constraints. I've used a combination of a book called Core Performance, this (http://www.mensjournal.com/healthFitness/0511/workout_program.html) workout and some stuff from a trainer that I used to know.

It is very possible I'm missing something, but I do not understand your lifting plan right now, and I'd like to understand it.

If this sounds like I'm dogging you, I apologize. I don't mean to give that impression. I've made enough mistakes (and done enough right) that I'd like to save others the time and frustration of working and not progressing as efficiently as possible. You've got a lot of the right pieces in place, but a lifting plan that hits the bigger muscles harder than the smaller ones makes more sense to me. There is no shame in buying your first plan, or downloading it off the web - it will keep you organized and (probably) give you more confidence in knowing that you are doing the right things.

For what it's worth I was pushing 250 2 years ago, and dropped to under 200 in 6 months by lifting and cardio and diet. No gimmicks, no pills or quirky diets. It does work, it can be done, and it doesn't have to take years. It takes 45 minutes a day - that's it.

I look forward to your progress.

bd

EDIT: Another way to phrase what I'm saying is less sets, but concentrate on the big muscles. A follow up read of your posts indicates very little leg work with the weights. These are big metabolism boosters, and can help you get more muscle than just upper body work will ever allow. DO NOT NEGLECT THEM.



Thanks for suggestions. Its up here for critique and that is how I take it, not as dogging!

Right now, legs are sort of impossible to do at the 'fitness' center. I'm lucky to get in the split squats. I've been able to do lunges a few times, but space is really limited. I'm still working on getting my own set of dumbbells <see previous post> and would be able to do more leg work as my loft is large and open enough. I hoping I would be able to add in more exercises and perhaps start splitting my routine up and having dedicated 'leg days' as well. I agree, the old adage "Work the legs and your body will follow' holds true and I look forward to being able to do it soon. I will start researching more and see if I can find a few more that I can do in the space that I have available right now though.


I will be honest with you, I have been intentionally hitting my triceps hard. I've got an injury in my left tricep muscle that I had compensated with my right arm for on machines so it never really got stronger. I really want to build that arm up again so it doesn't bother me as much 'psychologically' as it does now. I am hoping that once I can actually do something with it again, I won't have to kill it like I am now.

Now that I think I have the food thing down and stable <for right now>, I will start to develop some better routines with as much thought as I put into meal planning and cooking.

Once I get something devised in the next few days, I will post it up for additional 'dogging' :p.

Thanks again for the critique and check back here in a day or three for a revised routine!

Nate

Right now, legs are sort of impossible to do at the 'fitness' center. I'm lucky to get in the split squats. I've been able to do lunges a few times, but space is really limited. I'm still working on getting my own set of dumbbells <see previous post> and would be able to do more leg work as my loft is large and open enough.

I will be honest with you, I have been intentionally hitting my triceps hard. I've got an injury in my left tricep muscle that I had compensated with my right arm for on machines so it never really got stronger. I really want to build that arm up again so it doesn't bother me as much 'psychologically' as it does now. I am hoping that once I can actually do something with it again, I won't have to kill it like I am now.

Nate

Ok that makes sense re: your arm. My only thought there is to make sure that you give it time to rest. Strengthening happens in the days after the gym, as your muscles repair themselves.

Be creative with your legs: For a while I did a very fast circuit of:

20 Bodyweight squats
10 Lunges (per leg)
10 Squat thrusts
10 stepups (per leg)

If you repeat that 3-5 times it's a great start. It's not necessarily the same as a day with heavy weights, but it's a hell of a lot better than nothing. It's very portable.

23hrs <and counting> no smoking! :tu:

Today my dosage got upped again, 1mg 2x daily, what it will be from here on out. I took it this morning and didn't get the nausea, but did feel 'weird', sort of swimmy in the head. It passed after about 20-30 mins and I was good to go.

Not smoking at work was surprisingly easy. I was absolutely starving leaving work, but had to grocery shop first. Made a quick dinner with leftovers for lunch for tomorrow.

Not smoking at home is alot tougher. I'm finding I have a lot of nervous/fidgety energy. I cleaned, I paced, I cleaned some more, then finally I headed to do some cardio. That ought to knock down the pacing for a few hours. :)


Did 30 mins on 'Random' Level 4 between 3.8-4.2 mph, feel pretty good now.

One day at a time...

Congrats on day one!!! :tucool::tucool::tucool:

Just remember, every day that passes, it will get easier and easier. I used to smoke like a chimney when I was at home. Most of it was due to just plunking down in front of the computer for hours. When I quit, I changed it up. I would take a walk, go to a friends, anything to change up the routine. You'll be surprised how much time you will gain back by not smoking. You won't plan work breaks around your smoking schedule. You won't have to worry about flying. Those long flights used to KILL me. Now, it's no big deal. I can actually sleep :)

I know something that definitely helped me were breathing exercises. When you start to feel antsy, close your eyes and take 5 full deep slow breaths. This will help calm you and the feelings will pass.

KEEP IT UP!!!!!:claphigh::claphigh::claphigh:

First off, the no smoking thing is going much better tonight. Nowhere near as antsy. :cool:

Made it to the gym right after work, there was a guy finishing up his DB work so I hopped on the treadmill. I forgot to charge my MP3 player and it died 2 mins into the treadmill. :bang: 10 minutes into the treadmill, he left so I seized the opportunity before someone else did.

After lifting, I hopped on a bike for another 10 minutes sans music <grrr>.

Meals have been good and I'm starting to increase the calories.
cals: 2720 F:32(only 10g sat. fats!) C:292 P:308 so 11%/40%/47% the missing 2% is alcohol. I had to put something into fitday for 'sugars' to make a meal come out right.

I was sort of scattered in what I was doing today weight-wise, but hope to have something formulated this weekend.



10 mins on Treadmill Random @ 4mph

DB Lateral Raise 3x8 15lb =
Shrug 3x12 50lb =
Incline Tricep Extension 3x8 40lb(1) =
DB Bentover Row 3x8 35lb(1) =
Pronated Tri Extensions 3x8 20lb =
Supinated Tri Extension 3x6 20lb =
DB Shoulder Press 3x8 40lb =
Incline DB Bench Press 3x8 40lb =
DB Bench Press 3x8 40lb =
Incline DB Fly 3x8 35lb =
Dumbbell Flyes 3x6 40lb =
Conc. Curl 3x8 30lb =
Single Leg Split Squat 2x10 50lb(1) =
Lunges 2x10 50lb(1) =
Lat Pull down 3x8 130lb =


10 mins on Bike 'Random'

This morning, the scale showed:
281.2 lbs
BF 32.2%
LMM 181.2


:confused:

Great day of not smoking today. So far I don't think I've had more than 2 'cravings' and they were pretty mild at that.

Food was sort of high today. Friday's are always weird food-wise, as that is the day co-workers and I go out for lunch. I try to get decent things while I'm at the restaurants, but places like 'Red Robin (http://www.redrobin.com/)' make it very difficult to make the right choices. I ordered the 'grilled salmon burger' and an unsweetened iced tea. It came with fries, but I put those out for everyone else. The 'burger' itself wasn't bad, about 5-6oz of salmon filet, lettuce, red onions, and some tomato slices on a whole wheat bun. There was also this 'bistro sauce' on both of the buns. Some sort of mayonnaise/dill sauce.

I got back to work and tried to look up the meal on dietfacts.com to enter it into fitday and find that Red Robin won't share the info. So I go check their site for nutritional facts, nada, zip, zilch. Heck even BK and McD's has their's available. So I do a quick google for some info, this is what I found (http://consumerist.com/consumer/complaints/red-robin-spins-bullshit-when-pressed-to-reveal-nutritional-info-229376.php). After reading that I headed back to their website, went through the rigmarole to send them an email/question regarding nutritional info. I got back the same canned response that the article mentioned. When they responded, I think they meant to bcc a bunch of internal people, not cc them, so anyway I responded to ALL of them with a link to the 'BS site'. It was my little form of protest today. Not nearly on par with Gilbert's rant though. Perhaps if I ever go there again, I will take the printed email telling me to 'ask my server for nutritional info' and quiz the manager about how many fat grams or sodium is in their 'bistro sauce'...


I had to guesstimate what was in the bistro sauce, I put 3TBSP of mayo, even though there wasn't that much, I figure it's a safe number. I don't even want to guess at sodium in that meal though.

My meal day ended up like this:

cals: 3244 f: 101g (16 sat) c:240g p: 343

f:29%/c:27%/p:44%


I read over BigDog's 'Seven Deadly Sins x 3' (http://forums.johnstonefitness.com/showthread.php?t=33566) post and will probably be adjusting my goals a little in the next few days.

Esp. due to this one:

1) Mistaking the desire to lose weight with the desire to lose fat. Manifests itself as an obsession with the scale. I'm guilty of a scale obsession, but I also know that I looked good and felt good at around 200lbs - give or take 2-3 lbs.


http://www.geocities.com/lennoxlewis/Tyson/Weigh/LEWIStysonw1d.jpg

:bow:

Lennox Lewis: 6'5" 249#


While he's considered 'chunky' by boxing standards, he's not compared to G. Foreman... :lol:

Any guess as to BF% on him?

I'm not sure why I picked 225 as my 'goal' weight, other than I like the sound of it. I have no idea what looks 'good on me'. I remember and have pix of being extremely thin, 187ish. I thought I looked sickly. Then I shot right past 200, 215, 225 & 240 very quickly. I seriously do not remember myself at any of those weights and even if I did, it would have been a high a bf%, sort of a 'skinnier fat' version of me now. Today I think I carry the 280# rather well, other than my gut and chest, ok as well as can be expected... I don't have jiggly fat arms or legs. Most people are rather shocked to hear I'm ~really~ that heavy, figuring me for 240-250. Then again, I dress to hide it. My face does show the weight and I'll be glad when that really starts to go. It makes me look older than I am.

The last time I was working out and dropped weight(not necessarily fat) it put me in the 245-250 range. I wasn't measuring bf% or even concerned at that point. My diet sucked, but I was 'thinner', probably at the expense of some muscle.

I'm motivated more than ever right now, but I am disheartened about the scale not moving at all... I'm not sure how much trust I put into the Lean Muscle monitor of my scale, but that has shown improvements and so has the mirror/pix. I've read that your muscles are capable of quickly growing back to where they were, and if that's what's going on right now, then I'm happy, because if I believe the LM monitor, I've 'switched' ~6lbs of fat for ~6lbs of muscle without losing any 'weight'.

If that's the case I hope the trend continues and I can re-read this post in a year and laugh at myself for stressing out even a little bit over this.

Perhaps I just need to write this on my bathroom mirror:

1) Mistaking the desire to lose weight with the desire to lose fat. Manifests itself as an obsession with the scale.


Ok, enough rambling/whining...

Cardio tonight after work, and I'm not sure why I was so pumped, but I did 30 mins on 'Random' - level 5. My speeds are starting to get back up into what my 'norm' was a while ago, 3.8 - 4.5 mph.

The last 8-10 minutes of the 'hills' were great, I felt like I could have dragged a house behind me. What a great feeling! No pain in my shins or the arches of my feet, mp3 player was fully charged. Life was good. :D

I signed up for Amazon Prime a few days ago as they are running a deal (http://www.amazon.com/gp/subs/primeclub/signup/grocery-main.html?tag=slickdeals&tag2=slickdeals), pay $79 for your membership, get a $50 gift cert for their grocery store. I haven't taken advantage of that yet though.

I grabbed a few books and I got them two-day aired for a $1.99 each.
Starting Strength (http://www.amazon.com/Starting-Strength-Mark-Rippetoe/dp/0976805405/sr=8-2/qid=1169872952/ref=pd_bbs_sr_2/105-5479815-5301239?ie=UTF8&s=books) by M. Rippetoe
Core Performance (http://www.amazon.com/Core-Performance-Revolutionary-Workout-Transform/dp/157954908X/ref=pd_ys_qtk_rvi/105-5479815-5301239) by M. Verstegen <thanks BigDog>
and Men's Health: 'Book of Muscle (http://www.amazon.com/Mens-Health-Muscle-Complete-Building/dp/1579547699/sr=8-1/qid=1169873210/ref=pd_bbs_sr_1/105-5479815-5301239?ie=UTF8&s=books)'


Ok, I've got some reading to do...

Nate, first of all, CONGRATULATIONS ON BECOMING A NON-SMOKER!!!!!

You can officially say that now. Oh, you'll notice changes in your body as it cleans itself up. But you're one of us now, a non-smoker!!:D :tucool:

And why did you have to mention RedRobin???? I LOVE that place!! I haven't been there since starting my diet, so I don't really remember what they have as far as decently clean food.

As for the scale weight, I was in the same boat up until last week. My scale wan't moving AT ALL. Then it started to slowly inch down. When I hopped on it yesterday, I was down to 226 from 232. But since this wasn't my official weigh in day, I won't be counting on this number. I look in the mirror for my real results. Don't worry about the scale. The weight will come off..........the right way:cool:

My body is already starting to 'react' to lack of smoke. I've been coughing pretty consistently now for the past 2-3 days. I didn't really notice it, but my co-workers mentioned it. I guess I'm not used to fresh air yet....

I've only eaten at Red Robin a few times before this. They do have good burgers although I usually got a salad. 'Gourmet Burgers' and bottomless steak fries, how can you go wrong.

I'm over my whining about the scale. I think I just needed to bitch out loud. Thanks.

I woke up raring to go, ate some breakfast (oats and eggs) and let it settle for an hour then hit the weights. The gym was empty and quiet - perfect.

Started right off with weights then finished up with 20 mins on the treadmill Random level 5.




Sat:

Around the Worlds 3x8 15lb =
DB Bench Squat 3x10 50lb =
DB Bench Step-Ups 3x10 40lb =
Tricep Kickback 3x10 20lb ↑
DB Bentover Row 3x10 35lb ↑
DB Shoulder Press 3x8 35lb ↑
Incline DB Bench Press 3x8 40lb ↑
DB Bench Press 3x8 40lb ↑
Dumbbell Flyes 3x8 40lb =
Incline DB Flyes 3x8 35lb =
Lying Rear Lateral Raise 3x8 20lb =
Lying Tricep Extension 3x8 35lb(1) ↑
Conc. Curl 3x6 35lb(1) =
Lat Pull down 3x8 130lb =
Shrug 3x12 50lb =


20 mins Treadmill 'Random' 4.2 mph -> 4mph -> 3.8 mph -> 3.6 mph
I'm off to eat more (just finished my shake), shower and head to the Motorcycle Swap Meet (http://www.comotorcycleshowandswap.com/) just to get my 'fix' in. This is now the fifth or sixth weekend of snow. I was told Denver didn't get this kind of weather, if it did snow, it melted quickly and was back into the 50-60's and you could ride year round. Stories about people golfing on New Years Day last year, etc. Oh well, hopefully another few weeks and it'll be nice again. It's still milder than any winter in the NorthEast (except this winter from what I hear).

Didn't do cardio on Sunday, but I did get a MC ride in! It was gorgeous and sunny, in the mid-40's, I couldn't pass it up. I did stop at Whole Foods and picked up Chicken Breasts, Almonds, Almond Butter and a wonderful sockeye salmon filet.


Today my meals sucked.

I woke up a little late and only got oatmeal and blueberries, no egg beaters. I had meals packed but when I got to work I had a meeting that was supposed to last 2-3hrs, but when they took a lunch order within the first 5 mins, I knew I was going to be in trouble. Luckily it was from a decent deli that lists their nutritional info on their menu, I had a light turkey wrap and steamed veggies. 470c for the wrap, but lots of sodium though...

I was able to sneak my cottage cheese and almond butter during a 'bio' break about 2:30p. :)

Got out of the meeting, ate my tuna, apple & a banana, answered a few emails and was pumped for the workout.

I didn't do cardio right off as the bench was open and treadmills were full.


Mon:

Shoulders/Back:
Around the Worlds 3x8 15lb =
DB Shoulder Press 3x8 40lb ↑
Shrug 3x12 50lb =
Front DB Raise 3x8 15lb ↑
Seated DB Lateral Raise 3x8 15lb =
Standing DB Upright Row 3x8 20lb ↑
Lying Rear Lateral Raise 3x8 20lb =

Legs:
DB Bench Squat 3x10 50lb =
DB Bench Step-Ups 3x6 45lb ↑
DB Single Leg Split Squat 3x10 50lb(1) =
DB Lunges 2x10 45lb =

I should have done legs only or at least started with them. I sort of ran out of gas today after the bench squats. Not sure if it was the food thing or what. I also really need to build up my forearm strength! My legs were still ready to go on the step-ups, but my forearms were screaming. I had a few more leg exercises that I wanted to do, but thats all I could do today.

Didn't do cardio afterwards either. :o

Still not smoking! It's getting easier and easier. The incessant coughing has all but stopped too, I'm sure my co-workers are happy.

I got a VM from the dr. with the results of my blood test. It didn't sound good... He wants to set up an appt to go over the results. Something tells me I'm near 300 HDL. I am going to resist him putting me on Lipitor. 'Naturally' high cholesterol runs in the family. I plan on having the test done again in a few months to see if there is any change due to diet, no smoking, exercise and weight loss. If it does not change at all, that is just where it's at and where it will stay.

Off to pack meals for tomorrow.

Still not smoking! It's getting easier and easier. The incessant coughing has all but stopped too, I'm sure my co-workers are happy.

NICE!!!!!:tucool::tucool::tucool:

Today started off as day 2 of no coffee...

I'm afraid of the coffee/cigarette connection, so I've been tapering it down now from 2 pots a day. :jumping:

I still plan on drinking some on the weekends (or really long work days), but for a little while its going to fade from my work-day routine.

I made it till my lunch hour and was running errands when I decided to stop @ Starbucks for a regular coffee. It was a nice little boost for the afternoon. I was hopped up when I left work and decided to do some cardio and hit the weights again.

Tomorrow will be cardio only. Ok, maybe I'll do abs. :confused:

I've been ignoring them.


My arms were PUMPED when I was finishing up the curls tonight.




10 mins treadmill - Random - level 5 @ 4.4mph

Tues:


Chest:
Incline DB Bench Press 3x8 45lb ↑
Incline DB Flyes 3x8 35lb ↑
DB Bench Press 3x8 45lb ↑
Dumbbell Flyes 3x8 40lb =
Bent-Arm Dumbbell Pullover 3x8 40lb(1) =
Decline DB Press 3x8 35lb =
Decline DB Flyes 3x8 35lb =


Tris/Bis:
Tricep Kickback 3x8 25lb =
DB Bentover Row 3x8 40lb =
Supinating Dumbbell Curl 3x6 25lb =

Cardio only tonight, no abs.

30 mins Treadmill - Random - lvl 5 @ 3.8-4.4mph

I had picked up some gorgeous chicken breasts from Whole Foods the other day and marinated them last night. I got to cook and eat some tonight, man oh man! While they are much pricier(7$/lb) than 'supermarket' chicken, the taste can't even compare... If you've grown up on a farm, you know the taste.

I think I'm sticking with these free-range, organic grain-fed monsters. :eat:

I'm really looking forward to eating chicken for the next 3 days!

My diet has been good and I haven't jumped on the scale in a few days. My gut keeps getting smaller and my stomach is starting to tighten up or maybe its just better posture?

I'm starting to get a noticeable <to me anyways> 'fold' of skin at my belt line from where my gut had the skin stretched. I hope it figures out which way my body is going and decides to shrink up along with it. If not, I'm going to have to grow a few inches taller to take up the slack... ;)

My diet has been good and I haven't jumped on the scale in a few days. My gut keeps getting smaller and my stomach is starting to tighten up or maybe its just better posture?

I'm starting to get a noticeable <to me anyways> 'fold' of skin at my belt line from where my gut had the skin stretched. I hope it figures out which way my body is going and decides to shrink up along with it. If not, I'm going to have to grow a few inches taller to take up the slack... ;)

Then screw the scale!!!! If you're looking better and feeling better, that's a much more accurate measure of your progress.:flex:

Didn't feel like doing cardio today...

Lackluster workout to boot.



Thurs:

Legs:
DB Bench Squat 3x10 50lb =
DB Bench Step-Ups 3x6 45lb =
DB Lunges 2x5 45lb =
Plie Dumbbell Squat 3x8 40lb(1) =


Shoulders/Back:
Around the Worlds 3x8 15lb =
DB Shoulder Press 3x8 45lb =
Shrug 3x12 50lb =
Front DB Raise 3x8 15lb =
Seated DB Lateral Raise 3x8 15lb =
Standing DB Upright Row 3x8 20lb =
Lying Rear Lateral Raise 3x10 15lb =
Lat Pull down 3x6 135lb =

I missed my eggs this morning because I was running a little late, I did get my oatmeal though.

Other than breakfast, my meals were good. I opted out of the co-worker lunch.

Didn't do cardio today. I'll do it tomorrow. Sunday is going to be near 50 again, hopefully I can get out on my bike again, its good for my 'mental health'.


Fri:


Chest:
Incline DB Bench Press 3x8 50lb =
Incline DB Flyes 3x8 40lb =
DB Bench Press 3x8 50lb =
Dumbbell Flyes 3x8 40lb =
Bent-Arm Dumbbell Pullover 3x8 40lb(1) =
Decline DB Press 3x8 40lb =
Decline DB Flyes 3x6 35lb =

Tris/Bis:
Tricep Kickback 3x8 25lb =
DB Bentover Row 3x8 40lb =
Alternating Hammer Curl 3x8 25lb =
Conc. Curl 3x8 30lb(1) =
Supinating Dumbbell Curl 3x6 25lb =


I'm finally working my press back up. Pretty bad not being able to do 100#'s... :o

I told myself when I started maxing out the DB's available to me I would order the set of 75# ironmasters. Well, I'm getting close, but now Ironmaster is sold out until mid-February at the earliest.

Didn't get cardio in today.

I had to go to work for a few hours this afternoon, I decided to stop at the Sports Authority in the strip mall nearby to pick up some more shirts/shorts. I was wandering around in the weight area and saw this thing for $299.95:


http://tsa.imageg.net/graphics/product_images/p2410213dt.jpg






I bought my clothes and headed to work. Finished doing what I was there to do and googled around for some info on that 'Power Axis'. Apparently it's now discontinued this year, hence the markdown from $699.95 to $299.95. I didn't read any bad reviews about the thing so I figured I'd give it a shot. I went back to talk to them about it, they only had the floor model left, so they knocked another 25% off of that.

I picked up an additional Olympic Bar (for deadlifts), 300#'s of mixed plates and 20mm interlocking gym mats to cover 8'x8' of my wood floor. I also added an extended 1yr warranty for $25, just in case. All told, it cost me just over $400. If that thing is junk, I'm out $225 for it, if not, I've got now got a 'so-so' smith machine for squats and various presses. :bb:

I'm unsure of the 'curling/leg extension' attachment and will probably ditch the bench for the Ironmaster 'super bench' in the future.
I'm still going to get the adjustable dumbbells, just now it won't be so urgent.

I'm going to have to shuffle some stuff around my apt to make this thing fit 'comfortably' :confused:, but who needs a dining room table anyway, right? :D

Anyway, I got a workout loading that stuff into my truck and carrying them into my apt. Tomorrow I get to put this thing back together...

Time to eat!

I put the machine together this morning. I haven't really had a chance to try it out yet, just some basic things to make sure I put it together correctly. I need to pick up a plate tree.

I had to make a run to my storage unit, bye bye dinner table and chairs. I either eat standing up while cooking the next day's meals or sitting on the couch, so that will do for now.

I was able to get some cardio in while everyone else was watching the super bowl. Even came back home and did some ab work on my swiss ball. I thought I was going to puke it burned so bad.

Shawn Philips - :eek:

http://www.bestabs.com/images/gallery/image10.jpg


35 mins - Treadmill- lvl 6 - Random

cool photo... i love black and white photos!

cool photo... i love black and white photos!

B&W photos make everything look surreal, yet very real.

http://www.nonphotography.com/Gallery/favorite/venicebeach.jpg

15 mins - Treadmill - Lvl 6 - Random

I think I'm in love with Mrs. Dash. First time really using it and my salmon I cooked last night was fantabulous.

I made the salmon a little differently tonight, I'll see how that is tomorrow for lunch. Whole Foods had a sale on those delicious chicken breasts so I loaded up yesterday. I cooked 6 breasts 3 different ways. People at work ask me if I am getting sick of chicken. I tell them I've made it about 50 different ways so far, and no not yet.

I do have to admit something...

I baked some sweet potatoes today while I was at the gym. I have never really had sweet potatoes without marshmallows & brown sugar, and usually only during Thanksgiving time. Never just baked and straight out of the oven. I never realized how delicious they are. :drool: I mashed up the rest and will be having them over the next few days as well.

Yesterday I had to punch another new hole in my belt, thats two now. Its time for a new belt...

According to the Myotape, I've lost ~2" from my gut, measured at the belly button. I've got a few more to go (~4"), but I am glad to see it leave. My BF% according to the scale is 31%. I checked yesterday and today, so I'm taking that as my measurement. :nod:

Now no more scale for 7 days...

On the smoking front: I totally spaced taking my pill this morning. I realized it about 11am today. I didn't have any cravings! I guess there is still some residual chemical floating around in my head, but I was a little afraid and considered running home to take it.





Chest:
Incline DB Bench Press 3x8 50lb =
Incline DB Flyes 3x8 40lb =
DB Bench Press 3x8 50lb =
Dumbbell Flyes 3x8 45lb =
Bent-Arm Dumbbell Pullover 3x8 40lb(1) =
Decline DB Press 3x8 45lb =
Decline DB Flyes 3x8 40lb =

Tris/Bis:
Tricep Kickback 3x8 25lb =
DB Bentover Row 3x8 40lb ↑
Supinating Dumbbell Curl 3x8 25lb =

Sounds like you're doing great!!

That's awesome about the 2" loss!!!!!!!

And about the smoking. Like I told ya, you're now a non-smoker

No cardio today.

I was pumped to lift some weights all day.



Shoulders/Back:
Around the Worlds 3x8 15lb ↑
DB Shoulder Press 3x8 45lb =
Shrug 3x12 50lb =
Front DB Raise 3x8 15lb ↑
Seated DB Lateral Raise 3x8 15lb ↑
Standing DB Upright Row 3x8 25lb ↑
Lying Rear Lateral Raise 3x10 15lb ↑
Lat Pull down 3x8 135lb =

Legs:
DB Bench Squat 3x10 50lb =
Plie Dumbbell Squat 3x8 45lb(1) ↑





Did a few leg things only because I didn't want to leave after I was 'finished' and I really didn't want to do cardio...

I will be doing legs and abs tomorrow. I get to really try out my new rack.:) Going to take Thursday off and go have a pint or two with a riding buddy who I haven't seen in a few months. I'm going to make sure I have eaten my food beforehand though. They have awesome burgers and green chili (http://www.cherrycricket.com/our_menu.html) there that I don't think I can resist.

I'll just make sure that I do extra cardio on friday & saturday. :jumping:

Sounds like you're doing great!!

That's awesome about the 2" loss!!!!!!!

And about the smoking. Like I told ya, you're now a non-smoker


I AM starting to feel like a non-smoker again. :D

Wednesday:

Cardio - 30 mins - Treadmill - Random - lvl 6 @ 4.0 -4.2 mph

Did some squats and deadlifts, lower weight, high rep and concentrated on form only. I didn't do abs. :whistle:

I've finally started the 'Core Performance' book by Mark Verstegen.


Thursday:

I don't know what got into me, but I was starving all day and sort of blew my meals from the get go. I ended up having some pretzels during the day. I got home, ate 'dinner' and then had some almonds<not planned>, then went out for a few pints, ended up having 4. Stuffed myself with cottage cheese, pineapple and grapefruit when I got home. Not sure how well that's gonna sit with the Guinness. :o


Totals for the day:

3500 cals 40C/34P/17F/9A

:doh:

No rest for the wicked this weekend...


The 'machine' works well. I think I need a little lithium grease on the uprights as it would stick in a few spots, but its not that bad. I feel better knowing that I'm not going to kill myself in my apt. and no one would find me trapped under a barbell for a week or two.

Smoking: All day was good. No cravings. I left my place tonight without taking my 'night' pill and did ok, only had a one or two moments of weakness at the bar, but I'm sure that was psychological.

Smoking: All day was good. No cravings. I left my place tonight without taking my 'night' pill and did ok, only had a one or two moments of weakness at the bar, but I'm sure that was psychological.

Exactly! Your body no longer is addicted to nicotine, hence the lack of cravings. The hardest part of quiting is actually the mind, the habitual aspect. It still makes me smile and and feel great about myself that I was able to tackle and beat something that for the longest time ruled my life.

Don't fret, it get's ALOT easier!! Trust me!!!:tucool:

I'm been 're-evaluating' my goal weight. I've come to the conclusion that 225 is probably not a weight that would look good on me.

Based on a few posts here and other websites, I think that I will be aiming for measurements instead of solely on weight. I don't feel this is changing horses mid-stream, its really just defining what I want.

The pic of Lennox Lewis is a great example of what I would consider my "ideal" and his stats fall inline with the sites that I was looking at for his height, 250lbs.

I am hereby throwing out my 225 weight goal and will try to attain the following measurements.




Goal:
==================
Height: 6'4"
Weight: 240lbs
Neck: 18.25"
Chest: 52"
Hip: 44"
Waist: 36.5"
Bicep: 20.15"
Forearm: 15"
Thigh: 27.5"
Calf: 17.5"
I am not putting any time frame or deadline to these goal stats, they are just what I will be working towards long-term.

I would still like to continue to lose fat (~35lbs) over the next six months as a short-term goal and get under/near 240.




Actual:
==================
Height: 6'4"
Weight: 278
Neck: 19.75"
Chest: 48.25"
Waist: 44"
Hip: 44"
Bicep: 17"
Forearm: 14"
Thigh: 27.5"
Calf: 18"
My calfs/quads are already in the range where I want them. They have some decent definition already just from hauling around my fat ass all day long... I do want to work on flexibility though, it something that I've rarely had in my lower body. I've finished the 'Core Performance' book and am going to start practicing a few of the ?moves? every day until I am familiar with them and start incorporating them into a plan. I will continue to lift weights, I think that these workouts will help immensely, Thanks Again BigDog!

I got another book in the mail today, 'The New Rules of Lifting (http://www.amazon.com/New-Rules-Lifting-Maximum-Muscle/dp/1583332383/sr=8-1/qid=1171170738/ref=pd_bbs_sr_1/105-5479815-5301239?ie=UTF8&s=books)' by Shuler/Cosgrove and am looking forward to reading that.

I am now a week into 'no TV'. Long story short, I hated my Satellite company(rhymes with Fish ;)) and the building I live in has an 'exclusive deal' with them so I had no other option. I told them to shut it off and tell me where to send the receivers.

I've since picked up reading again and finished 2 'for fun' books in addition to Core Performance. I've gone 5 yrs without TV in the past and can easily do it again. :cool: Two shows that I even remotely care about are both streamed on the internet now.

This will allow me to be occupied doing things I want to do, rather than sitting on the couch, smoking cigs and my wasting time with that mindless crap.

I haven't figured out what I want to do with the $$ I'll be saving. Perhaps a nice treadmill for my 'living' room? :D

Smoking: Other than reminding myself that I need to go get my next months of pills before Wednesday, I haven't even thought about smoking. It's now been 2 1/2 weeks without one. I don't think I'm even going to bring it up again unless I REALLY mess up, I'm going to consider this goal met (until I have to get off the pills that is).

It feels pretty damn good. :nod:


Friday Workout:



Chest:
Machine Bench Press 3x8 150lb =
Incline DB Bench Press 3x8 45lb =
Incline DB Flyes 3x8 35lb ↑
Dumbbell Flyes 3x8 40lb =
Decline DB Press 3x8 45lb =


Tris/Bis:
Tricep Kickback 3x8 30lb =
DB Bentover Row 3x8 40lb =
Supinating Dumbbell Curl 3x6 25lb =

DB Bench Squat 3x10 50lb =


Saturday Workout:


Sat Feb 10:

Shoulders/Back:
Around the Worlds 3x8 20lb =
Standing DB Shoulder Press 3x6 45lb =
Shrug 3x12 50lb =
Front DB Raise 3x8 15lb =
Seated DB Lateral Raise 3x8 15lb =
Standing DB Upright Row 3x8 25lb =
Lat Pull down 3x6 140lb =

DB Single Leg Split Squat 3x10 50lb(1) =
Plie Dumbbell Squat 3x10 50lb(1) =

Smoking: Other than reminding myself that I need to go get my next months of pills before Wednesday, I haven't even thought about smoking. It's now been 2 1/2 weeks without one. I don't think I'm even going to bring it up again unless I REALLY mess up, I'm going to consider this goal met (until I have to get off the pills that is).

It feels pretty damn good. :nod:

:tucool::claphigh::tucool::claphigh::tucool:
:jumping::tu::jumping::tu::jumping:

I finished 'The New Rules of Lifting' last night. What a great book! Not only is Lou Schuler a funny writer, its chock full of great info.

I'm going to hack together a spreadsheet/workout log for this and the Core Performance routines and stick with them. The New Rules book has several routines developed by Alwyn Cosgrove that will progess for 52 weeks. Fatloss I & II, Hypertrophy I & II, Strength I &II.

I think I will be slowing down on cardio, once or twice a week tops AND it will only be done on weight training days.

In the book he talks about 'concurrent training' interfering with one another and how if you do strength exercises and endurance exercises on opposing days, your body will almost always choose endurance at the expense of strength. The exception to this is if you do strength and endurance on the same day, you get the benefits of both.




No Cardio Today

Standing DB Shoulder Press 3x6 45lb =
2 point DB Row (elbow out) 3x8 25lb(1) =
Incline DB Bench Press 3x10 50lb =
Incline DB Flyes 3x8 40lb =
DB Bench Press 3x8 50lb =
DB DB Flyes 3x8 45lb =
Decline DB Press 3x8 50lb =
Lat Pull down 3x6 140lb =
DB Squat 3x10 50lb =

Swiss Ball Crunches 20

Work and life got in the way this week...

I was pretty drained most of the time, I wasn't getting enough sleep <slept through my alarm EVERY day> and the timing of my meals were sort of screwy.


I did get to hit the gym last night :bb::


Thurs Feb 16:


DB Squat 3x10 50lb =
2 Point Row (elbow out) 3x8 30lb(1) =
Split Squat 2x10 70lb/2 =
DB Press 3x10 50lb =
DB Fly 3x8 45lb =
Incline DB Press 3x8 50lb =
Incline DB Fly 3x8 40lb =
Standing DB Shoulder Press 3x8 40lb =
Lat Pull down 3x8 140lb =
DB Lunge 2x10 90lb/2 =

Tonight I was too tired to go grocery shopping after a haircut and I wanted a 'free' day.

Unfortunately I decided I could eat the pizza that was in my freezer and have a big beer (http://beeradvocate.com/beer/profile/734/33870). MMMMmmmmm Freschetta Pepperoni :drool:


I never realized how damn salty tasting that pizza is! The sodium levels are ridiculous! I sopped up the grease with paper towels, but that isn't going to make bit of difference when I add that into my fitday for today. Oh well, that fix is taken care of. I'm going to blame that on work! A few days ago a large vendor bought the entire facility pizza (about 40 pizzas actually) and I had to smell it when I walked into the cafeteria to heat up my grilled chicken breast and broccoli.:whistle: It sort of 'stuck' in my head/nose/stomach the rest of the week.

And, the worst part about it was, it wasn't even all that good. I mean it satisfied my 'pizza jones', but it wasn't great by any stretch of the imagination. Definitely not as good as I remember them being. Maybe this is a good way to kick my crappy food addiction, go without for a month or so, eat only tasty and good nutritious stuff, then eat that crap again. Although I'm afraid to try a Whopper with Onion Rings again...

The 'No TV' thing is going great! Although I did stumble across a cool/geeky application. It's called Democracy Player (http://www.getdemocracy.com/) basically it's 'Internet TV' and kind of Tivo-ish (autodownload/autodelete) and its free, right now it is mostly tech, science, geek related stuff, but you subscribe to channels and it pulls down vodcasts (video podcasts) of stuff. Most of them are shorts, my faves so far being Systm, Ctrl+Alt+Chicken (cooking show), Nova, Terra and Adult Swim. Very 'Public Access TV' type stuff. Party on Wayne. Party on Garth. :D

I think I've actually watched MORE 'TV' in the past few days now that I found this thing. I think the novelty will wear off or at least I will get caught up on the episodes and will only get them once a week or once a month. Anyway, it's completely unrelated to fitness, but sort of cool none-the-less.

Anyway, I'm hoping to get some decent sleep tonight, hit the gym in the morning, and finish grocery shopping before noon. Looks to be decent weather this weekend and most of next week (in the upper 40's - mid 50's) Its weird riding a motorcycle in gorgeous sunny weather with snow all over still covering things. :eek:

Sort of spacey in what I was doing today.

Dead lift and squats were at my house, still getting the form down and comfortable with the weight.



Plie Dumbbell Squat 3x10 50lb(1) ↑
Lat Pull down 3x8 140lb ↑
Shrug 3x12 50lb =
Front DB Raise 3x10 20lb =
Seated DB Lateral Raise 3x8 20lb =
Incline DB Press 3x12 50lb ↑
Deadlift 3x5 185lb ↓(weight) ↑ (set)
Squat 2x5 135lb ↓(weight) ↑ (set)

Bunch of crap going on in my life right now. :bang:


Monday:

Incline DB Bench Press 3x10 50lb =
Incline DB Flyes 3x8 50lb =
Dumbbell Flyes 3x6 50lb ↑
DB Bench Squat 3x10 50lb =
DB Pullover 3x10 45lb ↑
Front DB Raise 3x12 15lb ↑
Lat Pull down 3x8 145lb ↑
DB Squat 3x10 50lb =

I was ready to workout today after work, got myself pumped up for it on the drive home. Then I got a call from my mother for a computer problem.:bang:

Spent over an hour getting her squared away, but by then was sort of deflated. Went anyway, but it was pretty lackluster.

I fizzled out during and skipped a few things I was going to do. I think I'm starting to get sick. My head has felt stuffy and today my throat is starting to hurt. I hope some sleep will nip it in the bud.

On a happy note, today was 1 month of no smoking!




Standing DB Shoulder Press 3x6 45lb =
Shrug 3x12 50lb =
Front DB Raise 3x10 20lb =
2 Point Row (elbow out) 3x8 45lb(1) ↑
Split Squat 2x10 35lb(2) =

MMMMmmmmm Freschetta Pepperoni :drool:
And, the worst part about it was, it wasn't even all that good. I mean it satisfied my 'pizza jones', but it wasn't great by any stretch of the imagination. Definitely not as good as I remember them being . Maybe this is a good way to kick my crappy food addiction, go without for a month or so, eat only tasty and good nutritious stuff, then eat that crap again. Although I'm afraid to try a Whopper with Onion Rings again...



So true, isnt it fuuny? I feel the same way. I cant enjoy the junk the way I used to do.
Considering how shitty you feel after... it almost isnt worth it.
Junk food is overrated ;)

So true, isnt it fuuny? I feel the same way. I cant enjoy the junk the way I used to do.
Considering how shitty you feel after... it almost isnt worth it.
Junk food is overrated ;)

It most definitely is overrated. I had lunch on Friday at a 'Black-Eyed Pea (http://www.theblackeyedpea.com/)' (chain rest. in CO & TX). I got the salmon with rice, steamed broccoli and spinach.

The salmon was salty as hell. The broccoli is dunked in butter flavored something. I ~think~ the only thing decent was the spinach, but it probably isn't. It did have bacon in it though! :drool: I did learn after googling for nutritional info that you need to ask for EVERYTHING to be done your way. Salmon under the char-broiler and no butter spray. Broccoli with NO butter stuff. Next time I'll know.... Why would you order 'steamed broccoli' and expect that 'movie theater' butter stuff would be on it? Although they do sell deep fried corn on the cob there...:confused:

I can't believe I used to salt my food! This is the first time that I have ever given up salt and I am truly amazed. My brother quit salt several years ago and had mentioned how salty food really was, but I never paid attention and kept on shaking...

I am also ditching Splenda after reading 'The Sugar Coated Truth (http://www.naturalphysiques.com/cms/index.php?itemid=109)' by Jeremy Likness. My splenda box was empty and I stopped at whole foods for some Salmon, Chicken Breasts, frozen berries and picked up some Turbinado and will be using that from now on. Its more readily available anyway. I've had Stevia in the past, but I am undecided as to whether I like it or not.


What a crappy week!

Sunday I came out of the Safeway to find someone had let their shopping cart smack into my truck. Monday I got a nice chip in my windshield from a truck on the highway. Tuesday a coworker told me that she whacked my passenger side door with her car door when she slipped on ice getting out of her car.

Wednesday I still got women problems going on.

“Ah women. They make the highs higher and the lows more frequent.” -Friedrich Nietzsche

Thursday I decided I needed some beers and a break from everything.
Friday was finally a good day. A project that I have been pushing hard for was approved and more importantly, be adequately funded! I was already starting to look for another gig because this just wasn't panning out. I can only sit for so long putting out someone else's fires without cleaning up their mess. Not given the opportunity to change things or make them better drives me nuts. Plus its good resume fodder. It's tough trying to explain what you did for X years when you haven't 'done' anything in that time. Technology moves too fast to sit still like that.

No workout Thursday or Friday, but I did get one in a little earlier tonight.

Lately I have been 'monitoring' my weight because I am really liking what I am seeing in the mirror. It looks like every 2 days I drop ~.5lbs now.

Also, I am noticing that the fat on my gut is getting 'looser'?! If that makes any sense. Not necessarily the skin, but the fat underneath looks to be 'breaking up' or something. I don't know, maybe its because my skin isn't stretched smooth anymore.



Incline DB Bench Press 3x10 50lb =
Incline DB Flyes 3x8 50lb =
Dumbbell Flyes 3x8 50lb =
DB Bench Press 3x10 50lb =
Decline DB Bench Press 3x10 50lb =
2 point Row (elbow out) 3x8 40lb(1) ↑
DB Bench Squat 3x10 50lb =
Lat Pull down 3x8 145lb ↑
DB Squat 3x10 50lb =

I had a headache all day today not enough sleep (working last night 12a-3a and getting up at 7a).

Gonna pack my lunch, watch a movie and hit the rack.

Did get in somewhat of a workout and TONS of food today. I seem to either eat way too little or way too much on the weekends when my day is not 'structured'.




Around the Worlds 3x10 20lb =
Shrug 3x12 50lb =
Front DB Raise 3x6 25lb =
Seated DB Lateral Raise 3x10 20lb =
Plie Dumbbell Squat 3x10 50lb(1) =
Reverse Lunge 2x10 35lb(2) ↑

:eat:

I've noticed that I am getting hungrier sooner and more frequently. My cals have steadily climbed up near the 3200 mark where they are hovering now. I'm not 'stuffing myself', but I am feeling satiated for at least 2 hours after each feeding. I think I will increase the quantities at each meal slightly to offset the hunger to about 500 cals/meal. I think eating a bigger breakfast has something to do with it. I had been eating only oatmeal and frozen berries for breakfast for the last 2 weeks because I was always running late. So far I've had oats and eggs 4 days straight again.

Anyway, the gym was extremely busy today. I had to do things out of order a little (not necessarily a bad thing). I also hit the machine bench press while I waited for the DB Bench to open. My last sets on this was Feb 9th for 3x8x150. This time I easily pushed 3x8x175. I probably could have bumped it up a little more, although I was out of gas for my 'regular' DB presses. I could only do 3x7 of those, but the last rep of each was to utter failure and wasn't really 'complete', so I'm not counting it. I didn't realize the disparity in what you can lift between the machine and free weights was so large.

I didn't trust myself to do decline presses on top of that, so I stopped there. :nope:

I would hate to see what a 50lb DB dropped from arms length could do to your mouth. :eek:

Felt good to 'max' out a little bit tonight.
I will most likely feel it tomorrow...




Lat Pull down 3x8 145lb ↑
2 point Row (elbow out) 3x8 45lb(1) =
DB Bench Squat 3x10 50lb =
Machine Bench Press 3x8 175lb =
Incline DB Press 3x6 50lb =
Incline DB Flyes 3x8 50lb =
DB Bench Press 3x6 50lb =
DB Flyes 3x8 50lb =

I'm pretty impressed by you're just up and moving to Denver. Something like that I've always dreamed of, but was never sure I'd have the never to pull off.

I'm pretty impressed by you're just up and moving to Denver. Something like that I've always dreamed of, but was never sure I'd have the never to pull off.

Thanks lots of people say that, but considering the alternative (staying where I was and continuing down the path I was on) it was an easy choice. :cool:

Day off today, got a very short day in yesterday. I had to go out last night. A friend of a friend is moving to SF today, last night was a mini-going away thing.

I got polluted...
:doh:


Worked out, drank a shake, ate a large chicken breast then headed out. I was still hungry and should have eaten another chicken breast. Went to an interesting little place, their specialty is pizza. I had a few beers and kept looking at the menu. They had what looked to be a decent Blackened Salmon Salad. The waitress suggested against it, so I found a ribeye sandwich with blue cheese that looked good, but I swapped the salmon for the steak and cheese over mixed greens and it was pretty damn good. Probably not the best thing for me, but it hit the spot. Beers were flowing for a little while, but the waitress started slacking so we left. Went down the block to a little Irish Pub for a few more pints. While we were there, Jay Cutler (Bronco's QB) came in had a pint or two then left. I'm not a sports person, so I wouldn't have known who he was if the waitress didn't say anything. I probably would have asked someone after all the people started getting their picture taken with him though.

Stayed out waaay to late and drank too many beers...

Anyway, I finished out yesterday with over 5000 cals. :bang:

Although, after midnight, its 'technically' a new day right? :confused:



Wed:

Around the Worlds 3x10 20lb =
Shrug 3x12 50lb =
Front DB Raise 3x6 25lb =
Seated DB Lateral Raise 3x10 20lb =
Reverse Lunge 2x10 35lb(2) ↑

I slept like a log last night. Went to bed at 9:30p and woke up at 6:30a. Felt pretty damn good and I was excited to get in a workout.

I'm really needing to up my weights beyond the DB's in the fitness center now. I was planning on the ironmaster adjustables soon, but it looks like I'm going to have to pay the tax man first.. :mad:




Incline DB Press 3x10 50lb ↑
Incline DB Flyes 3x8 50lb =
DB Bench Press 3x10 50lb ↑
DB Flyes 3x8 50lb =
Decline DB Bench Press 3x10 50lb ↑
Decline DB Flyes 3x8 45lb =
2 point Row (elbow out) 3x10 45lb(1) ↑
DB Bench Squat 2x10 50lb(2) ↑

Well its been two months since I started and I figured its about time to throw some pix up. :o


Jan 06 2007
http://www.avail-consulting.net/images/transform/20070106-side.jpg


Feb 27 2007

http://www.avail-consulting.net/images/transform/20070227-side.jpg


http://www.avail-consulting.net/images/transform/20070106-front.jpg

http://www.avail-consulting.net/images/transform/20070227-front.jpg


Didn't get a decent back shot until 1/17/07

http://www.avail-consulting.net/images/transform/20070117-back.jpg


http://www.avail-consulting.net/images/transform/20070227-back.jpg



Not the best pix as they were done with my camera phone under crappy lighting in my bathroom, but its what I have right now...

I still have quite a ways to go with the gut and love handles, but I'm very happy with my progress so far.

Didn't eat enough food today....

Breakfast was good, but had a late lunch, no snack, finishing my PWO shake now and am deciding on a Salmon or Steak for dinner with my movie tonight..

Boy, my Saturday nights have gotten pretty lame... :rolleyes:

Tomorrow is an off day.



Around the Worlds 3x10 20lb =
Shrug 3x12 50lb =
Front DB Raise 3x8 25lb =
Seated DB Lateral Raise 3x8 20lb =
Reverse Lunge 2x10 35lb(2) ↑
Lat Pull down 3x8 150lb =
Plie Dumbbell Squat 3x10 50lb(1) =

Wow, those are some good progress pics!!! Keep it up!!!!:tu::tu::tu:

Was running a little late this morning, only got down about half of my oats. The rest of my meals have been good.

Not much else going on.




Incline DB Press 3x10 50lb ↑
Incline DB Flyes 3x8 45lb =
DB Bench Press 3x10 50lb ↑
DB Flyes 3x8 45lb =
DB Pullover 3x8 50lb(1) =
2 point Row (elbow out) 3x10 45lb(1) ↑
DB Bench Squat 2x10 50lb(2) ↑

I got plenty of sleep last night, was up early enough to get in my oats and eggs. Forgot to eat M4, stayed late finishing up this DST crap and made it home in time to get in a decent workout, now its off to quickly heat some food and do more DST patching, this time for all of the executives Blackberries. At least I can do that from home.

Man, whoever thought changing the dates was a good idea should be shot in the knees.

:mad:


Shrug 3x12 50lb =
Lat Pull down 3x8 155lb =
Front DB Raise 3x8 25lb =
Standing DB Shoulder Press 3x10 25lb ↑
Seated DB Lateral Raise 3x6 25lb =
Plie Dumbbell Squat 3x10 50lb(1) =
Reverse Lunge 2x8 35lb(2) ↑

Work definitely got in the way of my goals the past few days....

Missed M2 & M4 yesterday, worked late and decided to go have a few pints afterwards with a co-worker. M5 was a few handful's of Nachos... M6 was a protein shake and a handful of almonds to try to make up for the day. I haven't plugged it into fitday yet.

Today has started off well already. Hit the gym, ate a good breakfast and am planning on enjoying this gorgeous day on my bike. I do get to work tonight and watch/verify the time flip on various things around the network as it rolls across the country. :rolleyes:

Oh yeah, I pressed 190 on the machine AFTER I had done all of my DB work. I only did one set, but I am really curious what I can comfortably press on that thing.



Incline DB Press 3x10 50lb ↑
Incline DB Flyes 3x8 50lb =
DB Bench Press 3x10 50lb ↑
DB Flyes 3x8 50lb =
Decline DB Press 3x10 50lb ↑
DB Bench Squat 3x10 50lb(2) =
2 point Row (elbow out) 3x8 50lb(1) =


Machine Bench Press 1x8 190lb

I found myself 'snacking' alot last night. I wasn't 'hungry' enough to eat a real meal, but something just kept gnawing at my stomach. I just kept eating an apple or a handful of almonds every hour or so while I was working. Not good, but not Twinkies and Ho-Ho's either...

I think part of that was a smoking jones. I would have easily chain smoked a pack(probably closer to two) last night IF I was still a smoker. It passes time easier or something, but I didn't consciously smoke them one after the other, so I don't know.

I need to find something to snack on during those times that is quick and easy, readily available, and doesn't pack a lot of calories. Carrot sticks come to mind, but I get bored with them too easily. I've tried sugar-free gum, but I've never been a gum chewer.

Woo Hoo 70's and sunny all next week!! :cool: (and yes there is still snow on the ground.)




Shrug 3x12 50lb ↑ (rep)
Front DB Raise 3x8 25lb ↑ (rep)
Standing DB Shoulder Press 3x8 30lb ↑ (rep)
DB Pullover 3x8 50lb(1) ↑
Seated DB Lateral Raise 3x8 25lb ↑ (rep)
DB Split Squat 2x10 35lb(2) ↑
Lat Pull down 3x8 155lb =
Reverse Lunge 2x10 35lb(2) ↑
Calf Raises 3x8 50lb ↑ (rep)

I felt really good to be lifting some weights today! I pushed myself pretty hard, to complete and utter failure in my left arm, repeatedly. Sort of surprising that I was that pumped as I didn't get much sleep last night. I think I tossed and turned until after 3a, only to get up ~6:30ish. I hope that doesn't continue tonight.

People were actually swimming tonight in the pool while I was working out @ 8ish. :eek: I think it was still in the upper 60's. This weather is so foreign to an ex-Midwestern / New Englander...

Yesterday after my workout, I wanted to work out again but knew I couldn't... So I got to thinking.

I want another mountain bike!

Not to tackle the mountains around here (~yet!~), but Denver has a wonderful bike path system. I live about a minute's ride from 'the path' downtown and work near 48th and Wadsworth. There is absolutely no reason why I shouldn't get out there and use it!

http://www.sandcreekgreenway.org/assets/maps/Postmaplarge.jpg






Incline DB Press 3x12 50lb =
Incline DB Flyes 3x10 50lb =
DB Bench Press 3x10 50lb ↑
DB Flyes 3x10 50lb =
Decline DB Press 3x10 50lb ↑
Decline DB Flyes 3x6 45lb ↑
2 point Row (elbow out) 3x12 50lb(1) =
Lat Pulldown 3x6 160lb =
DB Bench Squat 3x10 50lb(2) ↑

WOW, Denver's HOOKED UP on bike paths. If I lived and worked in Denver I'd be biking every chance I could.

Round these parts they have "Rail Trails". They basically turned the old rail road lines/spurs into bike paths. I can't wait for the weather to mellow here so I can hit them on the weekend. There's some really scenic ones, but nothing I could use for a commute. Besides, my commute is 27 miles one way. I think I'd be a toothpick if I rode that everyday!!!

WAIT A SEC!!! Maybe that wouldn't be such a bad idea :spaz:

WOW, Denver's HOOKED UP on bike paths. If I lived and worked in Denver I'd be biking every chance I could.

Round these parts they have "Rail Trails". They basically turned the old rail road lines/spurs into bike paths. I can't wait for the weather to mellow here so I can hit them on the weekend. There's some really scenic ones, but nothing I could use for a commute. Besides, my commute is 27 miles one way. I think I'd be a toothpick if I rode that everyday!!!

WAIT A SEC!!! Maybe that wouldn't be such a bad idea :spaz:

The joke is:
"How do you know you are in CO?"
"There is a $5000 mountain bike on the roof of an $800 car."


Priority's are a little different here I'm learning.


We had "Rails Trails" up in NH. The problem was they didn't 'go' anywhere... Don't get me wrong, that's not necessarily a bad thing, but it wasn't 'commutable'. They have bike lanes, crossings, & under/overpasses everywhere so you can actually go 'somewhere' on your bike without fear of being killed.

They have bike lanes, crossings, & under/overpasses everywhere so you can actually go 'somewhere' on your bike without fear of being killed.

:tucool::tucool::tucool:

I am still not used to the time change. I was up past 1a and was a ~little~ late getting to work today...

I was excited to go to the gym today, but should have taken a rest day. It was BUSY as hell and I sort of gassed out. I did up several of my weights/reps like I wanted to, but after doing that yesterday as well, I think it took its toll. While not lackluster, it wasn't 'great' either. Tomorrow I'm taking off and resting up.

I think that I am finally over my little bout of depression I was going through. Maybe depression is too strong of a word, but I was down in the dumps for the past 2 weeks or so and I could not snap out of it. Lots of personal shit going on, coupled with living like a monk and not smoking/drinking/going out, sort of steamrolled me for a little while. It probably wasn't reflected in my journal, but it was pretty evident the other 23 1/2 hours of the day. :bang:

Anyway, I'm glad I'm through it/over it/around it. (Not) surprisingly, a thread on this board helped immensely. There was a link in it to a great clip of a great movie.

I know exactly how he was feeling:


S8slB-mYCPw




Shrug 3x15 50lb =
Front DB Raise 3x10 25lb =
Standing DB Shoulder Press 3x8 30lb =
DB Pullover 3x12 50lb(1) =
Seated DB Lateral Raise 3x10 25lb =
DB Split Squat 2x8 35lb(2) ↑
Calf Raises 3x10 50lb ↑ (rep)

I needed yesterday off, although I should have taken today off too. My mind was in it, but I just could not muster enough out of my left arm. Most of my 10 reps were actually failed 11 reps... I will back the weights down and increase reps again to even them out as much as possible again.



Incline DB Press 3x12 50lb =
Incline DB Flyes 3x10 50lb ↑
DB Bench Press 3x10 50lb ↑(rep)
DB Flyes 3x8 50lb ↑(rep)
Decline DB Press 3x10 50lb ↑(rep)
Decline DB Flyes 3x10 40lb ↑(rep)
DB Pullovers 3x8 25lb(2) =
2 point Row (elbow out) 3x12 50lb(1) =
DB Bench Squat 2x10 50lb(2) ↑(set/rep)

Quick workout tonight. Off to get some sushi and catch an improv comedy act, because I need a good laugh. :D




Shrug 3x15 50lb =
Standing DB Shoulder Press 3x8 30lb ↑
Front DB Raise 3x8 25lb ↑
Seated DB Lateral Raise 3x10 25lb =
Reverse Lunge 2x10 45lb(2) ↑
Lat Pulldown 3x8 160lb ↑
DB Split Squat 1x8 50lb(2) ↑ (rep)

I'm glad this weekend is over...

Too many drinks.

I did nurse a bit of a hangover off while walking a few miles around the lakes in the park today. Absolutely gorgeous day near 80. My dog is completely wiped out. :tucool:

Not enough food.

Tomorrow will be better and I can't wait to hit the gym.

The scale is reading ~28-29% bf now. Not great, but its an improvement over 35.5% from when I started.

On the smoking related front, my father is going to talk with his doctor about Chantix. :claphigh: I hope he follows through.

Today is the kind of day that reinforces why you should take rest days!

I beat the hell out of myself today and it felt so good. :D

I'm going to have to figure something out regarding the Ironmaster dumbbells(1st choice) or a gym membership or something. I am rapidly approaching the max and am just going to be able to rep out to failure now.




Incline DB Press 3x12 50lb ↑ (rep)
Incline DB Flyes 3x12 50lb ↑ (rep)
DB Bench Press 3x12 50lb ↑ (rep)
DB Flyes 3x10 50lb ↑ (rep)
Decline DB Press 3x10 50lb ↑ (rep)
DB Pullovers 3x7 30lb(2) ↑ (rep)
2 point Row (elbow out) 3x12 50lb(1) ↑ (rep)
DB Bench Squat 3x12 50lb(2) ↑ (rep)
Calf Raises 3x12 50lb ↑ (rep)

Not much I want to talk about right now...

:bang: :bang: :bang:



Shrug 3x15 50lb =
Standing DB Shoulder Press 3x10 30lb ↑
Front DB Raise 3x10 25lb =
Reverse Lunge 2x10 45lb(2) =
Lat Pulldown 3x8 160lb ↑
Calf Raises 3x15 50lb =

My weight has been steadily dropping again and I should break into the 260's this weekend. :D I got a haircut after work today. She always has to go find a bigger smock thing so it fits around my neck without cutting off my air supply. :o I hate sitting in front of that mirror with the thing around my neck as it seems to create an instant double chin. I still have a small one normally, but it is definitely exaggerated when that thing is on and all I do is stare at it for 30 minutes. I will be happy when my face isn't 'fat' anymore.

Quick workout, pwo shake and some salmon, then I'm off to go see some bands at a few bars.

Smoking: I have sort of 'weened' myself off of the Chantix. It's a month earlier than I am supposed to, but I wanted one less factor. I am not sure if that was playing into my downed emotional state or not. It isn't listed as a possible side effect, but I have never had such dramatic mood swings.
Some seriously dark thoughts at times. :blank:

It has now been ~9 days without a pill, so I am assuming its left my system. I've had a few urges to smoke, but nothing that I couldn't override.



Lat Pulldown 3x8 175lb ↑
2 point Row (elbow out) 3x12 50lb(1) ↑ (rep)
Incline DB Press 3x15 50lb =
Incline DB Flyes 3x12 50lb =
DB Bench Press 3x10 50lb ↑ (rep)
DB Pullovers 3x8 30lb(2) ↑ (rep)
Decline DB Press 3x10 45lb ↑ (rep)

Just sort of went through the motions today during my workout.
Lots on my mind and I haven't eaten enough food.

I have 5 days to decide if I want to stay in this apt. My lease is up and my 30 days 'notice of intent' is due. It looks like they are bumping my rent up a ~$30/mo. Still better than the 'market' rate. I wish moving wasn't such a hassle. I did look at some different floorplans of other lofts here in my building, but not sure if I like them enough or not. At least not enough to drag all of my stuff up and over a few floors. It's not that I dislike the place I'm in now, its insanely convenient, good dog areas, covered motorcycle parking, etc. but I think I want/need a change again.

Guess it's time to start looking at my options.


Shrug 3x15 50lb =
Standing DB Shoulder Press 3x10 30lb =
Front DB Raise 3x10 25lb =
Reverse Lunge 2x8 45lb(2) =
Seated DB Lateral Raise 3x8 25lb =
Calf Raises 3x15 50lb =

I'm glad the weekend is over. My diet sucked most of the time. Not really ~bad~ food, its just that I didn't really keep track of it. I don't think I ate enough on Saturday. I stopped into my favorite Sunday afternoon bar for a bite to eat and a pint or two. I got the Reuben and some Beef Stew. Its been a long time since I had a good Reuben...

Got to the gym early today and someone was on the bench. I did as many things as I could without it but really started to get annoyed on his 7th SET of seated curls. That was all he did! Then he got up off the bench, stood in front of me (between me and the mirror) when I was doing DB bench squats and proceeded to do 3 sets of STANDING CURLS. :mad: He finally left and I was able to do something on the bench, albeit lackluster.

I need to clear my head and get focused again. Far too much crap going on mentally. I need something to 'do' other than work, workout, cook, surf, sleep. I go into work 45-60 minutes early and stay late because I don't want to 'think' as I get too full of angst. I sort of dread weekends now due to the 'free time'. I think I am having workaholic withdrawals. :blank:

This is the same thinking that got me in to the mess that I am trying to fix from a past relationship. Unfortunately I am failing miserably...

I really hope this passes.

On a positive note, I went shopping on Sunday and got a new belt. I had punched my 4th hole in my old one and it was starting to look ridiculous. :)

I also bought a few new pairs of jeans, although I wish I could have held off just a touch longer. I'm sort of 'in between' sizes right now. I think that I am going to have a problem with my quads vs. waist size. Right now my current pants are tight on my quads, yet I have a 2" gap around the waist. I think I need to grow an ass to just make everything proportional.






Lat Pulldown 3x8 165lb ↑
2 point Row (elbow out) 3x12 50lb(1) ↑ (rep)
DB Bench Squat 3x12 50lb(2) ↑ (rep)
Incline DB Press 3x12 50lb =
Incline DB Flyes 3x10 50lb =
DB Bench Press 3x10 50lb ↑ (rep)
DB Flyes 3x10 50lb =

Just checking up on your progress. Sounds like you're doing GREAT!!! I know the smoking thing is hard, but it sounds like you've got it licked. Now you can really focus your energy on your fitness goals and go all out :D

I need to clear my head and get focused again. Far too much crap going on mentally. I need something to 'do' other than work, workout, cook, surf, sleep.

On a positive note, I went shopping on Sunday and got a new belt. I had punched my 4th hole in my old one and it was starting to look ridiculous. :)



LOL about all those sets of curls. There's this woman at my gym who completely commandeers one of the bench presses everytime I see here. She does just about every exercise known....except for bench press. I'd have to lie if I said it didn't grate on my nerves a bit. Luckily there are two bench presses, and there's not a lot of people at the gym in the morning.

I totally hear your on the finding something to do with free time. Going to the gym has really helped, but I still have a solid 2 hours a night (not to mention the weekends) where I could be doing something more productive than playing computer games. I've been thinking about taking up playing the piano ( I played for a few years as a kid), so maybe you could pick up learning an instrument? Just a suggestion.

Also, just a quick advertisement for my belt buckle challenge :)

http://forums.johnstonefitness.com/showthread.php?t=32561

LOL about all those sets of curls. There's this woman at my gym who completely commandeers one of the bench presses everytime I see here. She does just about every exercise known....except for bench press. I'd have to lie if I said it didn't grate on my nerves a bit. Luckily there are two bench presses, and there's not a lot of people at the gym in the morning.

I totally hear your on the finding something to do with free time. Going to the gym has really helped, but I still have a solid 2 hours a night (not to mention the weekends) where I could be doing something more productive than playing computer games. I've been thinking about taking up playing the piano ( I played for a few years as a kid), so maybe you could pick up learning an instrument? Just a suggestion.

Also, just a quick advertisement for my belt buckle challenge :)

http://forums.johnstonefitness.com/showthread.php?t=32561

Unfortunately I am musically retarded. I've done Piano, Cello and Acoustic guitar and I still don't know how to 'play'... :o But that is exactly what I'm talking about, something challenging. I guess they are called hobbies?! :confused:

When I get home I will snap some pics of my belt and post them up!

About the bike thing: I don't even have a car and I have a 1200$ bike :cool:. Gotta love CO.

I haven't decided if I am going to work out tonight or not. I was starving when I got home from work and ate a chicken breast and some almonds. I will see how i feel in an hour or so. I took some pix yesterday and wanted to post up a new back shot and my 'belt shot (http://forums.johnstonefitness.com/showpost.php?p=456564&postcount=12)' over in the other thread.

http://www.avail-consulting.net/images/transform/Back_Comparison.jpg

Holy schnikies!!! That's some GREAT progress. You back is wider, arms more defined, waist smaller!!!!

KEEP IT UP!!!!!!!:nod::tu:

Holy schnikies!!! That's some GREAT progress. You back is wider, arms more defined, waist smaller!!!!

KEEP IT UP!!!!!!!:nod::tu:

Thanks man!

I thought it was a good comparison photo.



I decided to work out last night and just want to record the #'s here before I forget.


Probably going to be an off day today.

I need to do legs FIRST. I lose either balance or grip strength by the end.



Shrug 3x15 50lb =
Standing DB Shoulder Press 3x10 30lb =
Front DB Raise 3x10 25lb =
Seated DB Lateral Raise 3x8 25lb =
Reverse Lunge 2x8 45lb(2) =
DB Split Squat 1x8 50lb(2) ↑ (rep)
Calf Raises 2x15 50lb =

Taking tomorrow off because I got tix to go see Stephen Lynch. I'm excited. If you don't know who he is, here is a taste.

Warning: Not for the easily offended, you have been warned.


zDc-isaLXjc


Work out was so-so today.




Incline DB Press 3x12 50lb =
Incline DB Flyes 3x10 45lb =
DB Bench Press 3x12 50lb ↑ (rep)
DB Flyes 3x10 45lb =
Decline DB Press 3x12 50lb =
Lat Pulldown 3x8 175lb =
2 point Row (elbow out) 3x12 50lb(1) ↑ (rep)
DB Bench Squat 3x12 50lb(2) ↑ (rep)

Stephen Lynch was awesome! If he comes near your town, he's definitely worth the price of admission. Lots of old stuff with new twists thrown in...

I had a perm-a-grin for 2+ hours. :D

My workout this morning was explosive! I think the combination of big breakfast(shrimp and eggs!) and sleeping in (8am) really helped me today.
I feel great!

Now I gotta go help a friend move into her new place.



Shrugs 3x15x50lb =
Standing DB Shoulder Press 3x8x35lb =
Front DB Raise 3x6x30lb =
DB Pullovers 3x10x30lb(2) =
DB Lateral Raise 3x8x30lb(2) =
Calf Raises 3x15x50 =
Reverse Lunge 2x8x45lb(2) =
DB Split Squat 2x8x50(2) =

The move went quickly yesterday, but it was nice to lift some 'real world weights'. I don't envy her unpacking job now though. Hell, I still have boxes that I need to unpack or repack and put into storage from my move into this place.

Another good workout today. PWO shake, quick shower and I think I'm going to take my dog for a long walk in the park again.

Today is his B-day, 13yrs old. I got him when he was 7 weeks old. He doesn't look or act a day over 10.

http://www.avail-consulting.net/images/transform/Bear.jpg


I love April Fool's day on the internet...

http://mail.google.com/mail/help/paper/more.html

http://www.google.com/tisp/

:D










Lat Pulldown 3x8x175lb ↑
Incline DB Press 3x12x50lb + rep
Incline DB Flyes 3x10x50lb + rep
DB Bench 3x12x50lb + rep
DB Flyes 3x10x50lb + rep
Decline DB Bench 3x12x50lb + rep
2 point Row 3x12x50lb + rep

I took the day off from work yesterday and went to the Rockies home opener with some friends. I live the closest to Coors field, so I was elected to get to the bar early and get a table. I walked to the bar and headed up to the rooftop patio at 10:15am. Yes, I was in the bar, drinking at 10:15am. I was not the only one. I guess I should have been there at 9:30 because all the tables were full. My friends started showing up over the next 40 minutes or so. By 11am the patio was 'at capacity' and beers were flowing. Apparently 'Opening Day' is a 'city holiday'. :eek:

It was pretty much a party up until game time (2:05p). The Rockies lost and after the game everyone poured back onto the streets and quickly filled every bar within a 3 block radius of the stadium. The party lasted until 11pm, ok, that is when I lasted till... It was still going strong when I needed to swagger home.

My nutrition started out good in the morning (oatmeal, blueberries, protein powder and a side of salmon). I drank beers pretty liberally all day long, but when I did eat, I thought I made decent choices. Chicken Burrito with Black beans, peanuts, and a chicken caesar salad. I even hit my protein goal of 275g for the day! Unfortunately it was also a 6300 calorie day (probably more as I am just guesstimating the beers)...


Oh well. I had fun. :neener:

I woke up this morning looking a little bloated and 'soft', I don't know any other way to describe it.

Again today my workout was good, surprisingly. I didn't get 'great' sleep last night and I was pretty dehydrated most of the day. I was able to add reps and/or weight to almost everything again today.

I do need to get better about planning and tracking my food intake on fitday. I've slacked off a few times over the past few weeks. My eating has been good, just haven't been entering it in. Usually I do it the day before so I know what I am eating. Although, like today its pretty darn close without any real 'planning'.


Shrug 3x15 50lb =
Standing DB Shoulder Press 3x10 40lb ↑
Front DB Raise 3x10 30lb =
Seated DB Lateral Raise 3x10 30lb =
DB Pullovers 3x8 35lb ↑
Calf Raises 3x12 50lb + (rep)
Reverse Lunge 2x10 45lb(2) =

What a great workout today! I switched the order in which I was doing fly/presses after reading this thread. (http://forums.johnstonefitness.com/showthread.php?t=35416)
I pre-exhausted myself with flyes then immediately followed up with the presses. I think I like it. I was able to go up in weight and reps on the flyes while really beating up my chest during the presses instead of just my arms.

I ordered some new supplements from Biotest on Monday and they showed up today. Granted, they are only in Colorado Springs (~50 miles south) so no surprise on the shipping speed. I decided to give BCAA (http://www.biotest.net/readTopic.do;jsessionid=7FCC7D0A3A1FFA3E6468FCA1BF 6EE950.hydra?id=1123403)'s and ZMA (http://www.biotest.net/readTopic.do;jsessionid=7FCC7D0A3A1FFA3E6468FCA1BF 6EE950.hydra?id=459250) a try.

I already take tons of zinc, vitamin C and lysine to keep cold sores at bay. Just about everything good (http://www.nutritiondata.com/foods-000089000000000000000.html) for you (Broccoli, spinach, asparagus, protein powders, etc) has lots of arginine and if I don't counteract it with lysine I will get cold sores. So far, <knock on wood> I haven't had one in several months. Combination of eating well, sleeping well, and not stressing out help too I think. :nod:

I am really interested to see if my sleep patterns change with the ZMA. Deep sleep seems to be a common 'side effect' of it. Although I don't like the 'vivid dreaming' part.

I think tomorrow is an off day.


Incline DB Flyes 3x12 50lb =
Incline DB Press 3x12 50lb =
DB Flyes 3x12 50lb =
DB Bench Press 3x12 50lb =
Decline DB Flyes 3x12 50lb =
Decline DB Press 3x10 50lb =
Lat Pulldown 3x8 180lb =
2 point Row (elbow out) 3x12 50lb(1) + (rep)
DB Suitcase Deadlift 2x10 50lb(2) + (rep)

From now on I will always pre-exhaust my pecs with flyes prior to doing any presses! Man, my chest was sore all day yesterday and even slightly still today. I think that is the first time ever for my chest and it felt great. :D

ZMA/BCAA's:

Quite an experience I had with these supplements...

I took both before going to bed the other night. I had no problem falling soundly asleep. I woke up about 30 minutes later when my phone rang (work calling). I was up for about 30 minutes fixing things, then tried to go back to bed. I say try, because I was tossing and turning from ~12:30a -3:30a. My alarm went off 2 hours later...

I read further about the ZMA and sleeplessness and found a few instances where higher concentrations of B-6 (typically from your multi) can cause it. I took it again last night, but it was really late (2am) and I was already exhausted from the night before so I had no issue falling asleep. I will see what it does to me tonight.

I've concluded that the BCAA's must kickstart something (metabolism?) because I am a damn furnace after I take these things. I don't get flushed, sweat, or even warm to the touch, but it feels like my core temp goes up a few degrees for an hour or so. :mad:

Good workout today. I tried to do some 'single leg' exercises (SLDL & calf raise) but I have absolutely no balance. Even unweighted I couldn't do it. I have far too flat of feet and I think my ankles are way to weak to support me yet. Something I would like to work on, but I think it will just be alternating standing on one foot for a while until I can do that without falling over.

I may be getting on another softball team in the next week or two. It's not the one I played on last year (thats later in the season) but I am looking forward to 'doing something'.




Standing DB Shoulder Press 3x10x45lb =
DB Shrugs 3x15x50lb =
Seated DB Lateral Raise 3x10x30lb =
DB Pullovers 3x8x40lb =
Calf Raises 3x15x50lb =
DB Sumo Deadlift 3x12x50lb(1) =
Reverse DB Lunge 2x10x45lb =

Another good day today. I was a little tired going in (out late last night), but really pushed myself. I am trying to work on that 'mind/muscle' connection. esp. when I am nearing failure. I focus on the muscle that I am working and try to recruit every last bit out of it.

The ZMA definitely seems to help with the sleeping. I don't think I woke up at all last night. Usually I get up a few times throughout the night, but I was just 'out' and no dreams. I hope the sleeplessness was a fluky thing and doesn't pop up randomly.

I would have liked to take the dog for a nice long walk, but its cold here today, 35ish with some snow. They were calling for 4" here in Denver, but I think that may have passed and now maybe just a dusting tonight.


Balance:

I would fall flat on my face if I tried any of these single leg, bosu ball exercises...


http://forums.johnstonefitness.com/showthread.php?t=35536


:eek:



Lat Pulldown 3x8x180lb =
2 point row 3x10x50lb(1) +(reps)
DB Bench Squat 2x10x50lb +(reps)
Incline DB Flyes 3x12x50lb =
Incline DB Press 3x12x50lb =
DB Flyes 3x12x50lb =
DB Press 3x12x50lb =
Decline DB Flyes 3x10x50lb =

My nutrition and sleep quantity/quality have pretty much sucked the last few days and today it showed... I felt pretty exhausted all day. I 'm going to bed right after dinner tonight.
Went to an Avs (Hockey) game on Saturday night with a friend who has great season tickets. I had a great time, even though they lost.

I'm not a sports fan at all, and I went to two pro games this past week. That's too weird.

Far too many pints of Guinness this weekend. :doh:

I need to start entering things back into fitday and STICKING to it. I've been finding myself missing one of my meals during the day far too often lately.


I hope my scale is lying... This morning it said:
280lbs
28.2%bf
49% hydration

The hydration and the bf% are good things, but I really hope the scale didn't climb back up nearly 8lbs this week.

People were swimming in the pool again while I was working out tonight. It was in the 70's today. I love this weather! It snowed all weekend and now we can swim again. :confused:

I can't wait until I can actually swim again. Well, I don't really want to swim, I just want to be able to take my shirt off in public without scaring women and children.:D



Standing DB Shoulder Press 3x10x45lb =
DB Shrugs 3x15x50lb =
Seated DB Lateral Raise 3x8x30lb +(reps)
DB Pullovers 3x8x40lb +(reps)
Calf Raises 3x15x50lb =
DB Sumo Deadlift 3x10x50lb(1) +(reps)
Reverse DB Lunge 2x10x40lb =

I sort of hurried through this workout because I was so damn hungry. I missed M4 <again> today. Skipped legs too.

Finishing my PWO shake and gonna have dinner after the dog walk.



Incline DB Flyes 3x12x50lb =
Incline DB Press 3x12x50lb =
DB Flyes 3x12x50lb =
DB Press 3x12x50lb =
Decline DB Flyes 3x12x45lb =
Decline DB Press 3x8x50lb +
Close Grip Lat Pulldown (Pull-up) 3x8x205lb =
2 point row 3x10x50lb(1) +

I'm tired and haven't eaten well the past two days as I've had consultants on site for a project. Mostly decent food, just not enough or on time. I got home late last night and was starving. I gobbled up my last chicken breasts.

This week sort of caught up with me today I think, as I felt pretty damn weak. Although I am starting to change my routine & cadence a little bit too. Going to be working the negatives a little more I think.

I'm glad its the weekend, I need groceries!




Reverse Lunge 2x10x45lb(2) +
Single Leg Split Squat 3x10x45lb(2) +
Incline DB Fly 3x12x50lb ↓
Incline DB Press 3x12x50lb =
DB Fly 3x10x35lb +
DB Press 3x12x50lb =
Lying Tricep Extension 3x8x30lb(2) +
DB Pullovers 3x8x30lb(2) +
DB Lateral Raise 3x8x30lb ↓
Standing DB Shoulder Press 3x10x40lb ↑

Workout was ok. I was exhausted so I took a nap on the couch afterwards. I hated sleeping most of this beautiful day away, but I just needed to get 'caught up'.



Close Grip Pulldown 3x6x205lb +
Lat Pulldown 3x7x180lb +
DB SLDL 3x8x45lb +
2 point row 3x12x50lb =
Shrug 3x15x50lb =
Alt. Hammer Curl 3x8x30lb +
Lateral Raise n/a
Abs/Obliques n/a

This past weekend I picked up some cheap Olympic DB handles from Play it Again Sports as well as decent mix of additional 2.5,5 & 10lb plates. I decided I can't wait for the Ironmasters I really want. I do still want the bench though for the pullup and dip attachments.

So tonight I did my first 'complete' workout in my apt today.
Tomorrow I may not have to go to the fitness center either, as I should be able to improvise and do reverse pullups instead of lat pulldowns.

:tu:


Quite a workout today. Not sure if my apt is just warmer than the fitness center but I was sweating like a pig. I think I'll crank the AC tomorrow.

Still getting a feel for what I can comfortably bench/squat and still finish out my routine, but it felt pretty light today. This should be interesting.

I think I need to pick up some more plates (and a plate tree) as it was a pain in the ass shuffling them around so much and it slowed me down a bit. I really think I'm going to like the 'power axis'. The way that it tilts, I've got decent range of motion and don't feel like I am 'locked' into a position or movement path when doing squats or benching, yet I am not afraid of getting pinned either.

Honestly, I think the best part was being able to have MY music going while I worked out. I just couldn't do it with my MP3 player, it got in my way. I fired up Pandora (http://www.pandora.com/) and let it shuffle music styles that I liked instead of just playing stuff from my collection.


I am almost out of my normal protein shake (which is more of an MRP anyway) so I decided to give the AtLarge whey a try.

Time to eat and cook a few more chickens.



Reverse Lunge 2x8x55lb(2) +
BB Squat 3x8x115lb ↑
Incline DB Fly 3x12x55lb =
Incline BB Press 3x10x165lb ↑
DB Fly 3x12x55lb =
BB Bench Press 3x8x165lb ↑
DB Pullovers 3x8x55lb(1) +
Standing DB Shoulder Press 3x10x45lb =

The past few days were a wash, fitness , sleep and food wise. Stayed out too late, drank many beers, slept ~2 hours each night. Last night I was a good boy and was sleeping @ 10:30p after a good dinner. I was too exhausted to workout, so I skipped it, but I am back at it.

I think I am going to have to add pushups or something here for more of my upper back, but that sort of defeats the push/pull split.


Reverse Pullups 3x12x(Bodyweight)
Straight Leg DeadLift 3x10x185lb ↑
BB Shrug 3x12x185lb ↑
BB Bentover Row 3x10x135lb =
Lateral Raise 3x6x25lb (Plate) ↑
Hammer Curl 3x8x37.5lb =
Abs n/a
Obliques n/a

Good workout again today. My back was a little sore from yesterday, but after the blood started pumping again, I forgot about it.

I got my Nitrean order in today. Pretty strong (vanilla) smelling stuff compared to what I was using. Tastes a little bland, but it goes down easily. I used 3 scoops (90g) instead of the 1 scoop (30g) to get my protein up (72g). My other shake was 60g protein and I HAD to have that everyday to even come close to my target 275g. I also ordered their MRP shake Opticen and will give that a try when my other stuff is gone.

On the ego boosting front, I had been noticing a lot more 'looks' and way more smiles than normal the past month or so now. The other night in the bar, I had a few different women buy ME drinks. So I guess others are seeing the positive changes as well. :D

It's motivation to work even harder and cut out the beers that have been far too frequent lately.



Squat 3x8x185lb =
Incline DB Flyes 3x12x57.5lb =
Incline BB Press 3x8x165lb ↑
DB Flyes 3x12x57.5lb =
BB Press 3x8x165lb ↑
DB Pullover 3x8x57.5lb =
Standing DB Shoulder Press 2x6x57.5lb +

Ok. I was REALLY sore last night and today.

I woke up sore.

To the core.

I hobbled around, made breakfast, 'walked' the dog, then took off on my bike. I think 90+mph without a windshield is good for the abs and delts. :D

My face is now sunburned again.:mad:

I hope that I am less sore tomorrow as I am planning on working out.

Oh yeah, the ZMA is working as a sleep aid, but I am now getting the 'vivid dreams'. I must have a cracked psyche because all I my dreams are nightmarish. Last night I was hung repeatedly. I don't remember the 'hanging', just the 1 hour leading up to it. Over and Over and Over again. Tidying up loose ends and what not. Weird.

I think Freudian shrinks would have a field day with that. :confused:


I'm off to watch UFC 70. It's being broadcast on Spike for free.

I felt like crap most of the day, out too late.

I was considering skipping my workout all together today, but after reading this post (http://www.t-nation.com/findArticle.do?article=292tc2) I made myself do it. I don't want to be Bob again.

Got my workout in 6ish tonight. My ex-girlfriend (of several years) called as I was finishing up. We are finally 'over'. God its almost been a year since we split. I left her when I moved here to Denver at the end of May. She moved to WI for a bit to visit her mom, then jumped down to Chicago.

We'd been talking fairly regularly and she had even come out to visit a few times, as the split was amicable. She wanted to get back together, I did not. Later, when I wanted to get back together, she did not. The last few months have just been crazy and not healthy, emotionally speaking.

We now have a mutual agreement. No more emails, texting, calling, etc. Out of sight, out of mind. I am done tearing myself up over her. Anyway, I am glad its done and we both can get on with our new lives.

:blank:




Fatboy Pullups 3x12x(Bodyweight)
Straight Leg DeadLift 3x10x205lb ↑
BB Shrug 3x12x205lb ↑
BB Bentover Row 3x8x135lb =
Lateral Raise 3x6x27.5lb ↑
Hammer Curl 3x10x27.5lb ↑

Great workout, surprisingly. My nutrition sucked today, I just wasn't hungry. I had my oatmeal w/ blueberrries, a banana, ~8oz Turkey breast, and an apple...

I think I should be able to get 3x8x185 out of my Presses next time. I'm still trying to find what I am comfortable with. I wasn't quite to failure on the last rep. Actually I think my third set is always better than the second. :confused: I just just rep out and find what my 1RM is.

I need to get some more plates, more (4) 5's and (4) 10's.

Just finished my shake and WILL be devouring a chicken breast or two and some broccoli for dinner.

Today I volunteered for the Avon Breast Cancer (http://walk.avonfoundation.org/site/PageServer?pagename=walk_homepage)walk in June. I will NOT be walking it, I am part of the motorcycle safety crew. We will be blocking intersections and being general 'safety' along their 2 day, 39 mile walk. I think we tent out too. It's a great cause and the thought of anyone (not just loved ones) getting this disease just scares the hell out of me. I am hoping to raise a few hundred dollars in the 60 days, between vendors, family, friends and co-workers, I should be able to make a good go of it.



Squat 1x8x135lb WU
Squat 3x8x185lb +
Incline DB Flyes 3x12x52.5lb =
Incline BB Press 3x6x185lb +
DB Flyes 3x12x52.5lb =
BB Press 3x6x185lb +
DB Pullover 3x8x52.5lb =
Standing DB Shoulder Press 3x10x37.5lb ↑

Missed my workout yesterday helping someone move. Stopped by 'Play it Again Sports' after work today and picked up more plates. 4x10's and 6x5's. I now have a decent selection available and can start fiddling with the weights, esp on the dumbbells. I think I found a deal on craigslist for more plates and a tree.


Great workout today, I'm probably going to feel this one tomorrow.
I am feeling pretty comfortable with the deadlifts now. I could have continued doing sets at 275# but my shins are scraped the hell up.

Need to chug my shake, eat something and shower. I'm to meet some friends for a few games of bowling.
I hope I can lift the ball... :o

I've got tix to the rockies game tomorrow so may have to skip the workout unless I can sneak out of work early. :p



Fatboy Pullups 3x12x(Bodyweight)
Straight Leg DeadLift 1x8x135lb 1x10x205lb 1x10x225lb ↑
Romanian DeadLift 1x8x245lb 1x8x255lb 1x8x275lb +
BB Shrug 3x10x255lb +
BB Bentover Row 3x10x135lb =
Hammer Curl 3x10x37.5lb +
Lateral Raise 3x8x27.5lb +

Well, lets see... Bowling sucked after that back/leg workout (111/125).

Friday I got in most of my workout before I had to get ready for the Rockies game (they lost).

Friday:


Squat 1x8x135 1x8x205 1x8x225 1x6x225 +↑
Inc. DB Fly 3x8x62.5 +
Inc. BB Press 3x8x185 +
DB Fly 3x10x62.5 +
BB Press 1x9x185 1x7x185 1x8x185 +
Missed my workout on Saturday as I was on a Poker Run (http://www.riderscommittedtoacure.org/) most of the day, then went to an MMA fight (http://www.rofmma.com/v2/index.php) to watch a friends cousin compete.

http://a255.ac-images.myspacecdn.com/01191/45/25/1191435254_l.jpg

Long day yesterday and nutritionally it sucked.

Going to try and get in a workout tonight.

I lied. I got my workout in this afternoon. I was cleaning then decided to procrastinate (don't want to mop the floors right now) and decided to workout instead... :cool:

I bought a new rice cooker (http://www.amazon.com/Panasonic-SR-G06FG-3-3-Cup-Cooker-Steamer/dp/B0009E3F68/ref=pd_bbs_sr_1/102-9746830-7342541?ie=UTF8&s=home-garden&qid=1177879427&sr=8-1) the other day from amazon. I absolutely LOVE the thing. It has made great rice every time so far. I made several cups this time using 1/2 low sodium chicken broth 1/2 water instead of just water. Tastes pretty damn good.


FB Pullups 3x122xBW =
SLDL 1x8x135 1x10x225 1x8x255 +
RDL 1x8x255 2x8x275 +
BB Shrug 3x10x255 =
BB Row 1x10x135 2x8x155 +
Hammer Curl 3x8x37.5 +
Lat Raise 3x6x27.5 +

I think I am getting sick. These past few weeks of no sleep are catching up with me. I am also starting to get cold sores. They are either from the sun/wind from my last mc ride (my face got burned) or just being run down for awhile now.

It's a good excuse to hide out in my house for a week and recoup.

I am not losing scale weight right now, but I've noticed my jeans are looser in the legs lately. Also, I put on one of my old shirts (2XL polo) and hit sort of 'hung' on me funny. It doesn't look good anymore and it will now be retired. :D

I am going to need to buy some more clothes soon...


Squat 1x8x135 4x5x225 +
Incline DB Flyes 2x12x67.5 1x6x67.5 +
Incline BB Press 2x10x185 1x8x185 +
DB Flyes 2x8x67.5 1x6x67.5 +
BB Press 2x10x185 1x8x185 +
DB Pullover 2x12x67.5 1x10x67.5 =
Standing DB Shoulder Press 3x10x37.5 +

I am definitely sick. Felt like crap all day, got more than enough sleep but still could have stayed in bed. Decided to workout and while some of the lifts got better, it was pretty unenthusiastic.

I need to build up my grip strength and maybe look into some gloves. I think my callouses are getting callouses.

Tomorrow is an off day.



Fatboy Pullups 3x12x(Bodyweight)
Straight Leg DeadLift 1x8x135lb 3x6x255 +
Romanian DeadLift 3x8x275 +
BB Shrug 2x10x275 ↑
BB Bentover Row 3x8x155 =
Hammer Curl 2x8x37.5 +
Lateral Raise n/a

I got what felt like a ton of sleep last night and I woke up raring to go today. I think I'm over whatever it was.

I've been eating WAY better this week than I had been recently and my water consumption is back up too. I hope I can keep that going this entire month.

One of these months I will have to join in on one of the 100 point challenges.

Great workout today. Lots of energy and I went up some weight/reps on a few things and am ready to add some more to my bench and squat.

On a completely unrelated note, I've raised ~$1200 for Breast Cancer this past week or so. My friends & family rule!


Squat 1x8x135 5x5x225 +↑
Incline DB Flyes 1x12x67.5 2x10x67.5 +
Incline BB Press 5x5x185 ↑
DB Flyes 2x10x67.5 1x8x67.5 +
BB Press 5x5x185 ↑
DB Pullover 3x12x67.5 ↑
Standing DB Shoulder Press 3x8x47.5 +

Decent workout today, although I was sort of unfocused. I think I need a nap now...

I have the form down on the DL's and am ready to start moving the weights up for them as well.


Fatboy Pullups 3x12xBW
Straight Leg DeadLift 1x8x135lb 5x5x255 ↑
Romanian DeadLift 5x5x275 ↑
BB Shrug 3x10x275 ↑
BB Bentover Row 3x10x155 ↑
Hammer Curl 3x10x37.5 +
Lateral Raise 2x10x27.5 1x8x27.5 +

Moved weights up on squat and flat bench press. I couldn't squeeze out the last 3 reps of the squats though. I WILL get them next time. I think that I can add a little more to my flat bench again.

Didn't get enough sleep last night and I was sort of dragging all day today. Meals have been good so far though.

Time to eat!



Squat 1x8x135 4x5x255 1x2x255 +
Incline DB Flyes 2x12x67.5 1x10x67.5 +
Incline BB Press 1x3x195 5x5x185 ↑
DB Flyes 3x10x67.5 +
BB Press 5x5x195 ↑
DB Pullover 3x10x72.5 +
Standing DB Shoulder Press 3x10x47.5 =

Skipped shrugs because I just didn't feel like doing them. :blank:

Not much to say. Diet was good so far, tons of sleep last night, but I was still sort of ho-hum today.



Fatboy Pullups 3x12xBW
Straight Leg DeadLift 1x8x135lb 5x5x255 ↑
Romanian DeadLift 5x5x285 ↑
BB Shrug N/A
BB Bentover Row 3x8x165 +
Hammer Curl 3x10x37.5 =
Lateral Raise 3x8x27.5 +

Started my workout today, but just sort of felt lethargic and blah.

:blank:

I did 1 WU set of squats and 4x5@255 but just don't feel like doing it today. Tomorrow is an off day as well. I've got decent tix for the Rockies game.

I will be busting my ass for the next 2 weeks and then taking a few days off from the weights and life in general. I've got a little motorcycle road trip (http://maps.yahoo.com/index.php#mvt=m&q7=Denver%2C+CO&q6=Moab%2C+UT&q5=Zion+National+Park&q4=Grand+Canyon%2C+AZ&q3=Farmington%2C+NM&q2=Colorado+Springs%2C+CO&q1=Denver%2Cco&trf=0&lon=-108.951416&lat=37.809784&mag=11) planned for the long Memorial Day weekend.

:nod:

Saturday's workout...



Squat 1x8x135 2x5x205 1x5x255 1x4x255 +
Incline DB Flyes 2x12x67.5 1x10x67.5 +
Incline BB Press 1x5x185 1x5x195 1x5x205 1x5x210 1x5x215 +
DB Flyes 3x12x67.5 ↑
BB Press 1x5x185 3x5x205 1x5x195 +
DB Pullover 3x10x77.5 +
Standing DB Shoulder Press 3x10x47.5 =

Missed my workout on Sunday due to getting on a new kickball league and having a game. This one is a little more competitive than the beer league that starts next month.

Someone was actually wearing cleats! :eek:


Late workout tonight, but I got it done. I added 30lbs to the deadlifts. Not sure where I feel 'comfortable' yet. I will most likely feel that in the morning.




Fatboy Pullups 3x12xBW
Straight Leg DeadLift 1x8x135lb 5x5x285 ↑
Romanian DeadLift 2x5x285 2x5x295 1x5x305 ↑
BB Bentover Row 3x8x165 +
Hammer Curl 3x10x37.5 =
Lateral Raise 3x8x27.5 +
BB Shrug N/A

Hey there. You seem to be doing well with the weights! Any particular reasons why you do the flyes before the "big" press exercises? Like pre-exhausting the chest so you will use the triceps more?

Good luck with the training.

Hey there. You seem to be doing well with the weights! Any particular reasons why you do the flyes before the "big" press exercises? Like pre-exhausting the chest so you will use the triceps more?

Good luck with the training.

When I was limited to my apt. complexes fitness center DB's (50lbs) I had initially started doing it to pre-exhaust my chest after reading the thread linked below:

"What a great workout today! I switched the order in which I was doing fly/presses after reading this thread. (http://forums.johnstonefitness.com/showthread.php?t=35416)
I pre-exhausted myself with flyes then immediately followed up with the presses. I think I like it. I was able to go up in weight and reps on the flyes while really beating up my chest during the presses instead of just my arms."

With the lower weight, I really didn't feel as though the DB presses were doing anything for my chest without being exhausted beforehand. Now that I am no longer limited in weight for pressing, I could probably switch it back, although I don't know if I care what my 1RM is vs. being able to continually progress in weights with a pre-exhausted chest, knowing full well that my 1RM is progressing as well. :confused:

I will say that my chest has grown noticeably recently, I will assume it has to do with the additional weights being available.

:D

Ate like a horse today (all good stuff!) and still have a 2 meals left. I was sleepy the last hour at work, made it home and took a 2 hour nap. I woke up and I thought I was ready to tear into my workout. Boy was I mistaken.

I started my warm up set of squats and could feel it in my hips. I really didn't like the feeling so I skipped the squats.

I moved some weight on the incline fly but I was tapped for the incline press. My left shoulder started to hurt during the regular flyes, so I stopped and that sort of was the beginning of the end for todays workout. I did do DB pullovers, but I skipped out on any real Bench Press and the military press. I just couldn't muster anymore out of me.

I think that I need to break this routine up further. Not only is it long (1 1/2+hrs) it's beating the hell out of me.:lol:

I was thinking into 1A 1B / 2A 2B 4x/week push/pull. That should give my body enough time to recoup after some of these more 'strenuous' lifts, which for me right now are the deadlifts and squats.

Not sure how it will look but will post it up for review.

Tomorrow is an off day.


I drank over 1.5 gallons of water before 3pm today. Which is really not unusual, but for the life of me I CANNOT get over ~47.5% hydration level according my my scale. Other people are in the 60% range, which is where I assume I want/need to be. I don't know how much more water I can drink without spending most of my day and night walking to or from the bathroom. :blank:

Perhaps I should stop reading my scale, although it seems consistent with how hydrated I feel.

I need to pick up (4) 10# plates and an Oly EZ curl bar.



Squat 1x8x135 N/A
Incline DB Flyes 3x10x72.5 +
Incline BB Press 5x5x185 +
DB Flyes 1x6x72.5 ↑
BB Press 1x5x185 +
DB Pullover 3x10x82.5 +
Standing DB Shoulder Press N/A

Today was a kick ass workout. Between the off day yesterday and sleeping by 9:30p last night, I was very focused and it felt damn good. :spaz:

I continue to add weight to my deadlifts, although I think that the weight progression will start to slow on the SLDL's soon. The RDL's are another story! I now have a 2" long bruise on my shins from the bar, but the rest of me feels great. I thought about adding the rest of my plates on to see what my 1RM is. I just felt really strong today and could have kept adding weight.

After finishing up my lat raises though, I can now barely lift my arms to drink my PWO shake. Speaking of shakes, I got in my new protein shipment today, I decided to try another brand other than AtLarge. While I really like the Opticen (MRP), the straight vanilla Nitrean has a weird taste that I don't ~dislike~, but I don't really like either. Although that may be at the dose I have to drink them at (3 scoops vs 1 scoop). I bought a 10lb bag of On Whey's Vanilla Ice Cream w/ BCAA's. It's pretty damn good, even at 3 scoops (72g of protein)! When mixed, it's thinner than AtLarge's, so it goes down quickly, similar to BioTest's Surge (which I love). I'm glad I bought the big bag. :drool:

I already see some great changes to my body since I started doing squats and deadlifts. Should have been doing these all along! :o


Fatboy Pullups 3x12xBW
Straight Leg DeadLift 1x8x135lb 5x5x295 ↑
Romanian DeadLift 1x5x295/305/315/325/335 ↑
BB Bentover Row 3x10x165 +
Hammer Curl 3x10x37.5 =
Lateral Raise 3x8x27.5 +
BB Shrug N/A

Sleep was great last night, asleep by 10ish.

Food was only so-so today, went out with co-workers for lunch, italian buffet. I tried to be good with lots of salad and chicken cacciatore instead of pasta, bread and more pasta.

I picked up (2) 35# plates from Play it Again Sports after work today. I went in there looking for a Olympic tricep bar (http://www.ssgecom.com/products/images/wght124_x.jpg) and came out with those instead. Problem was, I was on my motorcycle. Luckily I had my luggage with me and they fit just fine.

Workout was great today (must have been those carbs! :D)

I nailed those squats today, although I thought it was going to kill me. They are so weird, your body gives everything and you are drained, but I cannot for the life of me say its any specific 'part' of me that is wiped out, just an all over 'spent' feeling. I guess that is why they are so good for you...

I changed the order of my presses and flyes today (thanks Roibus :lol:).

I was able to progress nicely upwards with the weights. I was exhausted by the last set of flat bench, but I hit 240! Honestly, while its not a huge number, it was always a goal number for me.

Next goal - bodyweight bench press.( I think they are called push-ups - hahaha :D )


Anyway, tomorrow is an off day. Looks to be spotty weather, but there are a few rides planned so I will play it by ear. If not, I've got plenty to do around the house...

Time to eat!


Squat 1x8x135 1x5x205 2x5x255 2x5x265 +
Incline BB Press 1x5x185/195/205/225/235 +
BB Press 1x5x205/215/225/235 1x3x240 +
Incline DB Flyes 3x8x72.5 +
DB Flyes 1x8x72.5 1x6x72.5 +
DB Pullover 3x8x87.5 +
Standing DB Shoulder Press 3x10x47.5 +

I went to bed last night at ~7p with the intention of taking a little power nap and maybe going out to catch a few beers. I woke up at 7am... :o

I missed a few meals because of that, but I guess I needed it.


Workout today was decent. Gotta run now, I have a Breast Cancer Walk Moto Crew meeting at noon.


Fatboy Pullups 3x12xBW
Straight Leg DeadLift 1x8x135lb 3x5x295 2x5x305 ↑
Romanian DeadLift 1x5x305/315/325/335/335 ↑
BB Bentover Row 3x10x165 +
Hammer Curl 3x10x37.5 =
Lateral Raise 3x8x27.5 +
BB Shrug N/A

The last few days at work have been horrendous. 12+hr days. Finally got around to ~trying~ to work out tonight, but it just isn't going to happen. I couldn't focus on what I was doing, I am too busy running through everything I've got to do in the next day or two in my head to get ready for my road trip.

I may be able to finish this workout tomorrow if I can escape work at a decent hour, if not, this sorry excuse for a workout will be my last one for about a week...


:bang:


Squat 1x8x135 4x5x205 1x5x225 +
Incline BB Press N/A
BB Press 2x5x225/235 1x4x240 +
Incline DB Flyes N/A
DB Flyes N/A
DB Pullover N/A
Standing DB Shoulder Press N/A

Back from my roadtrip! It was uneventful in a good way, no bike, cop, or severe weather problems.

I ended up doing ~2300 miles.

http://www.avail-consulting.net/images/VTX/roadtrips/4Corners/4corners_route.jpg



I ~tried~ to eat decent stuff while on the road, buts its really tough, when most of it comes from gas stations with the exception of dinner. Definitely didn't get enough food most of the time, but my water consumption was through the roof! Oh well, I needed the 'break'.

Workout was decent today, I'm still pretty tired, but was able to move up with a few of the weights, so I didn't lose too much. Started to gas out at the end though.

I ordered some Sesamin (http://scivation.com/catalog/product_info.php?cPath=21&products_id=41) from Scivation before I left and it was waiting for me yesterday. It was a steal of a promotion for the launch of Layne Norton's new website, (http://www.biolayne.com/index.html) like $20/bottle. In the box were a few samples of their other products. The 'fat burner' pills (http://scivation.com/catalog/product_info.php?cPath=21&products_id=92) with caffeine didn't do anything for me, even though the slogan is "Fat Loss you can Feel". I also tried their N20 Pre WO drink mix, Primal N20 (http://scivation.com/catalog/product_info.php?cPath=21&products_id=75). Tasted like nasty lemonade, not much as far as pump goes and my focus seemed a little better but not enough for me to order it.

Anyway, I'm glad to be able to get back at it.

:jumping:



Squat 1x8x135 1x5x205 2x5x255 1x5x265 1x5x275* +
Incline BB Press 2x5x205 1x5x215/225 1x3x235 +
BB Press 1x5x205/215/225/235 1x3x240 +
DB Flyes 2x10x72.5 1x9x72.5 +
Incline DB Flyes 3x8x72.5 +
DB Pullover 2x8x92.5 1x7x92.5 +
Standing DB Shoulder Press 3x8x47.5 +

* PR + Rep ↑ Weight

Had to drop the weights or reps on almost everything. Even after an extra day off yesterday. On the deads, it felt like my grip was failing, but it was more to do with callous pain. It felt like they were being ripped off slowly when the bar grabbed them and 'rolled' a little. That's the reason for the weird downward pyramid. I even took a break and cut them down a little bit. I think I need to soak my hands and scrub them down/off completely. I do not want to get gloves, although I am looking at these:

http://www.lynxpt.com/lynximgnw/menu/menu_image01.jpg


http://www.lynxpt.com/performancegrips.php

1. to get the grip strength benefit of a 'fat bar'.
2. get a little more protection on my hands from callouses. <I've found chics don't dig rough hands>

I've also noticed I am losing focus while trying to workout lately. I was hoping the break would re-energize me but it doesn't appear to have done it. I'm starting to lolligag between sets, extending the rest period a bit too much for my liking. Also the 'intensity' has gone down somewhat. I don't know if I just have too many distractions in my house or what, but I am going to have to rectify it somehow.
Maybe some caffeine pre-workout?

'Competetive' Kickball this Sunday and 'beer' league kickball starts next Thursday. Softball starts one of these Tuesdays. Now I won't feel so bad about not doing any cardio...:rolleyes:


Fatboy Pullups 3x12xBW
Romanian DeadLift 2x5x305 1x5x315/325/335 ↑
Straight Leg DeadLift 1x8x135lb 1x3x305 1x3x295 3x5x275 ↑
BB Bentover Row 3x10x165 +
Hammer Curl 3x8x37.5 =
Lateral Raise 3x8x27.5 +
BB Shrug N/A

Worked saturday over night and spent most of sunday trying to catch up on sleep. Food was good when I was around the house, it was crap while at work (vending machine - nuts and jerky).

Kickball turned into drinking beers in the park...

I am going to try and break this routine down a little further to see if that will help with the focus issues that Ive been having. Looking at it on paper doesn't seem like much, but with 60-90s rest between sets of the squats/presses and weight changes it was ~35 mins vs. the 75-85 it was taking me before. I still need to tweak it a bit as the rest of the days seem a little light to me yet.

Time to eat.

Speaking of food, I am seriously considering the Velocity Diet. I know it goes against the general mantra here, but I know there have been several on this board that have done it as well. I've done lots of reading over the past few weeks and the results sound very interesting, not only for the rapid fat loss, but for the extremeness and potential 'taste changes' that come along with it. I think that I NEED that structure back in my life again. My weight has remained constant lately, but according to the scale and measurements I've been adding more LBM, which is good, but I think mentally I need to do it. Go back to living like a monk for a bit. Too many late nights, beers and so-so nutrition will put me right back where I was the last time very quickly.





Squat 1x8x135 1x5x205 2x5x255 1x5x265 1x4x275 +
BB Press 1x5x205/215/225 2x4x235 +
DB Flyes 1x8x72.5 2x8x67.5 +
Standing DB Shoulder Press 2x10x47.5 1x9x47.5 +

I'm liking the changes I've made so far to the routine. I will sprinkle in a few new exercises as I get used to it. Today I added in some ab stuff and will rotate that around some with more core type things. Today was V-Ups.

http://www.exrx.net/AnimatedEx/RectusAbdominis/WtVup.gif

Yeah, those tickle...

Meals were consistent today, although I've got to get back into the habit of using fitday again.



Straight Leg DeadLift 1x8x135lb 1x5x205/275/295/305/310 ↑
BB Bentover Row 5x5x165 ↑
BB Shrug 5x5x275 ↑
V-Up's 3x10xBW +

Worked late last night and needed to grocery shop afterwards so I had to skip my workout yesterday. I got 12+hrs of sleep last night so I was ready to go for this mornings (errr afternoons) workout.

Going to cook up a few meals worth of chicken and turkey today because I have to work later this afternoon until ???. I hope that I am out at a decent hour so I can get some quality sleep in again tonight and get my workout in again tomorrow.

I added good mornings in to this workout and didn't know where to start as far as weights go. I was able to progress up quickly as I got comfortable with it, but because I have to clean the bar up and over instead of just pulling it off of a rack I may either get myself into trouble or drop the bar on my floor.

I may alternate that exercise with #6 from a T-Nation article I read yesterday: The Muscle Clean and Push Press (http://www.t-nation.com/readTopic.do?id=1597765)

That will guarantee that I drop it on my floor... :D


Incline BB Press 1x5x135 1x5x225 2x5x215 2x5x205 +
Incline DB Flyes 2x12x67.5 1x10x67.5 +
DB Pullover 3x8x92.5 +
Goodmornings 1x5x45/90/115/135/145 =

Skipped yesterdays workout as I was exhausted from working all night on Saturday.

Got it in today, but I didnt eat much all day today prior and it showed.



Fatboy Pullups 1xBWx12/10/8 +
Romanian DeadLift 1x5x135 1x5x275/325/325/335/335 ↑
Hammer Curl 3x8x37.5 =
Incline Lateral Raise 3x8x17.5 +

My focus was much better today. I am almost back to my pre-vacation weights too.

I nailed 275# squats today. My 5th rep was a little shaky on the form, I really started leaning forward, but I maintained and got it up. I will stay right here until I nail it perfectly for 5.

Almost got my 4th rep in on BB press @ 240 but just could not muster anything else. I then decided to rep out on close grip bench. I'm not sure I like that much as my left shoulder kept 'cracking/popping' with each rep. It didn't hurt or anything, but maybe I shouldn't do them.

I did BB overhead press instead of DB because I just wanted to be finished and didn't want to deal with the plate changes on the dumbbells.

My Biotest order came in today! I am waiting on a few more things from other vendors and will probably be starting the V-Diet next week sometime. I have some whole foods I have to burn through first.

I ordered several flavors of Metabolic Drive, mostly vanilla. But I did get a jug of banana, orange and strawberry for variety. I figured my least favorite would be the orange cream so I decided to have one of those for my PWO shake tonight. Like all of Biotest's stuff, its high quality and tastes pretty damn good. :tu: I wish it wasn't so pricey.

I also placed a sample order with trueprotein.com, I've read the team skip mix (http://www.trueprotein.com/Product_Details.aspx?cid=31&pid=534) is fairly close to the metabolic drive ratios. I also grabbed a sample pack of their premium flavors and some 'Buzz Saw (http://www.trueprotein.com/Product_Details.aspx?cid=31&pid=6784#Details)', which is their Pre-WO drink. Basically a NO/Creatine mix with Caffeine, Green Tea and loads of BCAA's. I ordered everything on Saturday, Biotest shipped yesterday and arrived today. My Hotrox Extreme & 10# On Whey shipped today and will be here friday.

True protein hasn't shipped yet.:confused:

I am actually sort of excited to do this. I have what feels like ~1 1/2" of fat covering my abs, It's a long way from 5+" that was there before but I want see it melt. I am starting to see alot of definition in my forearms, some occasional striations in my shoulders and even a ~mild~ outline of my uppermost ab on days I have been good.

Mostly I need to do this for the mental strength that it will take to see this thing through.

I will probably keep the routine that I have going here, but adjust it to 10x3 and drop the weights a bit. Haven't completely decided that yet though.




Squat 1x8x135 2x5x255/265 1x5x275 =
BB Press 1x5x205/215/225/235 1x3x240 +
Close Grip BB Press 3x12x135
DB Flyes 2x10x67.5 1x6x67.5 +
Standing BB Shoulder Press 1x6x115 2x8x95 +

I haven't felt like journaling lately, but I have been working out.

Here are the stats from my last 3 workouts.




Squat 1x8x135 1x5x205 3x5x255 1x5x265
BB Press 2x5x05 1x4x225 1x5x215
Close Grip Bench 3x12x135
BB Overhead Press 3x10x100

Inc BB Press 1x8x135 3x5x205 2x5x215
Hang & Clean Push Press 1x5x105 4x5x115
Pushups 3x10
DB Pullovers 3x10x87.5

FB Pullups 3x10
RDL 1x8x135 1x5x275/325/345/355/365
Bentover Row 5x5x175
Pushups 3x10

Happy with my squats today. My focus while working out is back in full force. I'm going to start adding in a few more exercises each day.

Still can't break 240 bench...

V-Diet is going well. Down ~11lbs so far.



Squat 1x8x135 1x5x205 3x5x275* 1x3x285*
BB Press 2x5x205 1x5x225/235 1x3x240
Close Grip Bench 3x15x135
BB Overhead Press 3x10x115
Pushups 3x10

Last few workouts have been great. My rest/recovery between sets is getting shorter so I am able to squeeze a few more things in each day. I have been trying to workout 4x/week. It may be a bit much, especially with some of the larger lifts, but I am going to keep at it for now.

I have been going over the Mad Cow 5x5 templates (http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm#PART%20I:%20The%20Pro gram) and will start doing the progressions in the next month or so. I am still making progress with everything but my bench so when either squats or deads start to stall I will implement it. I am still trying to find my 1RM & 5RM for these lifts to plug in, but if I used what I have right now, 240B/285S/365D I would make some great progress over the next few months. I've picked up another set of 45# plates in anticipation of breaking 400#. I just need to stop doing progressive maxes like I have been and start doing some higher rep type work on some days so I am not taxing my CNS all the time with heavy lifts.

I finally got a plate tree too! I think I will need more 45#'s and another tree shortly though...

I have been looking at a dip/chin station like this:

http://dsp.imageg.net/graphics/product_images/p3112820dt.jpg

I am not sure if I want to get one with 'assistance' or the cheaper one without. I want/need to start doing chins but can't mount a pull-up bar anywhere in my loft.

I have also been toying with the idea of starting to run.:o

I have never thought of being a 'runner' and frankly I don't know if I would really like it. I still want to get a mtn bike for some additional exercise/pleasure, but that isn't in the cards right now. I thought that running would be a good way to build up my cardiovascular health. I have read the Couch to 5k Program (http://www.coolrunning.com/engine/2/2_3/181.shtml) and am interested in trying it out.

I played tackle football today in the park and really need to get my endurance back up.

While I was able to run hard today, it was definitely labored and I gassed out often. Granted I am on a restricted calorie, low carb diet, and I worked out just prior to playing, so that may not be a great indication.

I came down hard with my right quad landing on the ball. I am still limping around on it and will probably have to skip out on squats for a few days. My calves and quads are sore from the hour of running that was done prior to getting sidelined.





Inc BB Press 1x8x135 3x5x205 1x5x215 1x5x225
Hang & Clean Push Press 5x5x115
Pushups 3x10
Decline BB Press 2x5x205 4x5x175
DB Pullovers 3x10x87.5
Close Grip BB Press 3x10x135
Skull Crushers 5x5x85



FB Pullups 3x10
RDL 1x8x135 1x5x295/365/365/345/345
Bent Over Row 5x5x185
DB Upright Row 3x8x27.5(2)
Alt. Hammer Curl 1x5x47.5 2x8x27.5
Pushups 2x15 1x12



Squat 1x8x135 1x5x205/225/225/235/235
BB Press 1x5x205/225/225/235/235
Close Grip Bench 1x15x165 1x13x165 1x12x165
Hang & Clean Push Press 5x5x135



Inc BB Press 1x8x135 5x5x205
Decline BB Press 5x5x205
Overhead BB Press 3x5x135 1x4x135 1x2x135 +
Skull Crushers 2x5x135
Pushups 2x8

I have decided to start the Madcow 5x5 on monday. No time like the present.

I will be trying to get my true 5RM over the next few days to formulate the next 9 weeks of workouts.

I almost had the second set of DL's @ 365 but my hands were sort of sweaty and my grip was slipping. I think I need to invest in some chalk.

Everything else went well enough.

So far my 5RM's are:

DeadLift: 365
Row: 230

Approximate:
Squat: 285
Bench:240
Incline:205 (I know I can go higher with this as I did 5x5x205 my last workout.)


:bb:


FB Pullups 1x10 2x8
RDL 1x8x135 1x5x295/295/345/365 1x2x365
Bent Over Row 1x5x135/185/205/225 1x4x235
DB Upright Row 3x10x27.5(2)
Alt. Hammer Curl 3x10x27.5
Pushups 2x15

I have also been toying with the idea of starting to run.:o

I have never thought of being a 'runner' and frankly I don't know if I would really like it. I still want to get a mtn bike for some additional exercise/pleasure, but that isn't in the cards right now. I thought that running would be a good way to build up my cardiovascular health. I have read the Couch to 5k Program (http://www.coolrunning.com/engine/2/2_3/181.shtml) and am interested in trying it out.


Hey Nate, you should try out the running! If I've been able to pick it up (slowly) I'm sure that you can, too :tu: Just take it nice and slow, and it will start to get a lot easier over time. Plus, running outside is a whole lot less boring than indoor cardio. Just make sure you go to a specialty running store to get fitted for shoes...it's worth it.

Hey Nate, you should try out the running! If I've been able to pick it up (slowly) I'm sure that you can, too :tu: Just take it nice and slow, and it will start to get a lot easier over time. Plus, running outside is a whole lot less boring than indoor cardio. Just make sure you go to a specialty running store to get fitted for shoes...it's worth it.


It's funny, I just went through your new journal earlier today and saw that you started running last month.

How have you found it so far, being a bigger guy, like me, hard on the knees?

While the boredom factors into it, I am actually more concerned about being able to start and stop jogging/walking when I need to. It's a whole lot easier outside than on a machine. I am not coordinated enough to regulate the treadmill like I would need to. Easier to just tell your feet to stop running than a machine. :lol:

It's funny, I just went through your new journal earlier today and saw that you started running last month.

How have you found it so far, being a bigger guy, like me, hard on the knees?

While the boredom factors into it, I am actually more concerned about being able to start and stop jogging/walking when I need to. It's a whole lot easier outside than on a machine. I am not coordinated enough to regulate the treadmill like I would need to. Easier to just tell your feet to stop running than a machine. :lol:

No doubt on the treadmill. I've chronicled my difficulties on the treadmill, where I've almost fallen a handful of times. The treadmill was good for the first couple weeks of the C25K program where it's a minute or two of running, but any more that 90 seconds became uncomfortable for me. And yeah, having to slow down at the treadmill's speed after running took a while to get used to.

My joints have been doing better than I expected. I have a little bit of soreness in my right knee, nothing wrong at all w/ my left. I attribute the soreness to my last run on the treadmill last week. It only feels weird when I'm going down stairs, though, never any other time.

I easily nailed my Bench @ 245 for reps. I then tried to push it a little further but couldn't. I was afraid of going to failure, even with the safety stops, I ~could~ get stuck under the bar so I decided that was far enough. :o

I attribute the extra bench to a video I watch regarding form and mind/muscle connection. Really focusing on squeezing your chest to get the bar up, not your arms. That and I started my sets right at 225 instead of 205.

The Fit Show - Chest (http://thefitshow.com/week3/milos_chest_large.htm)

So far my 5RM's are:

DeadLift: 365
Row: 230
Bench:245
Squat: 285

Approximate:

Incline Bench: 205 (I am guessing ~230)

I am still trying to decide on the 'assistance' lifts that go with the MadCow 5x5 program, I am unable to dip or do hypers at this time. Maybe I could do reverse hypers, but definitely not weighted. I will probably mix in some of the things I have been doing the past month.


Kickball tomorrow night, so its an off day. I may take Friday off as well, workout Saturday, then be rested for Monday's start even though the weights/volume will be lower than what I have been doing lately.

I hadn't mentioned anything about the 'Buzz Saw' I picked up from trueprotein.com, but man do I like that stuff. The taste is horrible, bitter as all hell, but the caffeine does help me 'focus'. My mind wants to keep working out, my body just can't continue. Good Stuff!


Squat 1x8x135 1x5x225/255/265/275 1x3x275
BB Press 1x5x225/235/245 1x3x250 1x2x255
Close Grip Bench 3x10x185
Hang & Clean Push Press 1x5x135/145/145/150/135
Pushups 3x10

Friday's workout was good. I found my 5RM for Incline BB Press.

I am debating whether or not to play football again on Sunday. I couldn't walk right until ~Wednesday. I know it will get better each time, but man I was sore!

I may hold off on the MC 5x5 program right now. My mother is coming to visit next week and I am not sure I will be able to get in workouts and whatnot. I will probably be tapering off the V-Diet as well.

:blank:


Inc BB Press 1x8x135 1x5x205/225 1x3x235/230/225
Decline BB Press 5x5x225 ↑
Overhead BB Press 1x5x135 4x5x115 ↑
Skull Crushers 5x5x115 ↑
Close Grip Bench 5x5x185 ↑
Pushups 2x10

Felt like crap yesterday, I left work a little earlier and came home to nap, no workout.

I hit it today but my head started to feel 'swimmy' doing the rows. I then started to get a headache so I called it quits. I did nail those deadlifts though! It felt really good. Completely deloaded the weight, reset my grip and pulled for each rep.

No touch and go...

I see #400 for reps in the near future.

My mother flies in tomorrow for a week, so I am not sure when I am going to get in another workout yet. :confused:


FB Pullups 3x10
RDL 1x8x135 1x5x225/295/365/375/375
Bent Over Row 5x5x205

Finally snuck in a workout this morning. I had to speed it up so we can get some breakfast (http://denver.citysearch.com/profile/1826688) and start the day.


Squat 5x5x165
BB Press 1x5x175/205/225/225/235/235
Close Grip Bench 1x10x195 1x8x195 1x7x195
Hang & Clean Push Press 3x5x135

Too much stuff going on. Good workout, but food sucked today, and I was a little 'hazy' from my B-day... I went to failure on several exercises but a few hours later I feel like I could work out again. Sometimes I wish I could workout 3x / day.

Kickball tomorrow so its an off day. Second to last game of the season.




Inc. BB Press 1x8x195 1x5x205/215/225/235/225 ↑
Decline BB Press 5x5x225 ↑
Ovhd BB Press 5x5x115
Skull Crushers 3x8x115
Close Grip Bench 3x8x195
Pushups 1x10

I snuck in a workout tonight while I am working (from home). I envy John being able to work out of his house all the time.

I didn't feel like push-ups tonight, so I did more Close Grip Benches. This was pretty much burn out, failure mode. My arms were burning from rep 12 on in the third set. I realize this is an isolation movement, but I really like how hard they make my triceps for the next day or so.

Tomorrow is an off day I think. I have been sort of seeing someone (yeah me! :tucool:) and she is working on getting some tix for Rocky Grass (http://www.bluegrass.com/rockygrass/) tomorrow. I hope her connection comes through, if not, we'll take the dogs for a walk in the park... Either way, I get to spend the day with her. :D



FB Pullups 3x10
RDL 1x8x135 1x5x275/365/365/365 1x4x375
Bent Over Row 1x5x205/205/225/225/205
DB Upright Row 3x10x37.5(2)
Alt. Hammer Curl 3x8x37.5
Close Grip BB Press 3x15x135

It has been a busy week. I've been getting workouts in, but haven't had time to record them here.

Went camping yesterday so sleep & food weren't the optimal, but I don't really care. I had a great time, unfortunately we both had to work last night otherwise we would have spent the weekend out there.

I got a ton of sleep last night and my workout today was explosive. Although I used some lighter weights than normal, I was looking to make sure my form is still good, esp. on the rows. I still look to 'pinch' my shoulders at the top, but felt that I had been slacking on form with that.
I threw in some squats today just for the hell of it and a plank for 30 seconds. I would like to get up to 2-3 minutes.

http://www.abs-exercise-advice.com/images/elbow-plank-exercise.gif

Man that hurts, although doing it right after push ups probably isn't the smartest thing either..


Squat 1x8x135 1x5x205/255/265/275 1x4x275
BB Press 1x5x225/235/245/250 1x3x250
Close Grip Bench 5x5x185
Hang & Clean Push Press 5x5x145



Inc. BB Press 1x8x185 5x5x225
Decline BB Press 5x5x235 ↑
Ovhd BB Press 1x5x135
Ovhd Squat - Sumo Stance 5x5x95
Close Grip Bench 2x4x205 3x10x165


FB Pullups 3x10
Deadlift 1x8x135 1x5x205/275/345/345/345
Bent Over Row 5x5x135
DB Upright Row 3x10x37.5(2)
Alt. Hammer Curl 3x8x37.5
Pushups 3x15
Speed Squats 3x10x135
Plank 30s

Another great workout today!

I easily nailed 295# on my squats tonight. I think that I could have gotten 300 for reps. I am finally squatting more than my bodyweight!
Even my bench was solid tonight with 2 sets @ 250.
I am going to stick with my original plan of waiting until my lifts stall out before going to the madcow/bill starr 5x5. I realize that I am sort of doing a 5x5 program, but until I really need bust a plateau with mini progressions, this seems to be working for me.



Squat 1x8x135 1x5x205/255/275/285/295
BB Press 1x5x205/225/245/250/250
Front Squat 5x5x135
Close Grip Bench 5x5x185 ↑
Hang & Clean Push Press 5x5x135

Hey Nate!! Checkin in to see how things are goin. Look like you're getting to be strong as a mutha!!!! ;)

Hey Nate!! Checkin in to see how things are goin. Look like you're getting to be strong as a mutha!!!! ;)

Things are going well. I've got my focus back, the weights keep going up and I am really starting to see some significant recompositional changes. I'm not even going to mention how strong I 'feel'.

If I wasn't so damn pale I would snap some more pix, esp. of my quads, which have really taken on a new shape.

On the mental/social side, the new lady friend has given me a definite boost in positive energy and a fresh outlook.

Life is good.

:D

SCHWEET!!!!

http://i86.photobucket.com/albums/k104/sundedo/rockonhand.jpg

Not much to say, busy the last few days. Today's workout felt pretty good even though I dropped down weights on the Incline BB Press. PR on Decline & CG Bench though, pretty happy about that, form was good through all sets/reps. I added in Bench Dips, although it made my shoulders feel a little funny. I'll see how they go over the next few workouts. Definitely worked my tris and chest because I could barely do push ups afterwards and had to stop.



Inc. BB Press 1x8x185 1x5x205/225/225/215/205
Decline BB Press 5x5x245 ↑*
Ovhd Squat - Sumo Stance 5x5x95 ↑
Close Grip Bench (elbows in) 5x5x205 ↑*
Bench Dips 3x10
Push ups 2x6

Decent workout today. Not sure if tomorrow will be an off day or not yet. I'll play it by ear.

I am off to see the Bourne Ultimatum after my PWO shake and a shower.

:tucool:




FB Pullups 3x10
Deadlift 1x8x135 1x5x205/275/345/365/365
Bent Over Row 5x5x185
DB Upright Row 3x10x37.5(2)
Alt. Hammer Curl 3x10x37.5
Speed Squats 3x10x185
Plank 35s

Quick workout today as I am off to watch the Rockies get spanked by the Cubs.


I will probably repeat this workout again for my next workout at higher weights, I just sped through this workout with like 10s rests between sets. I only rested long enough between exercises to change the weights/bench up.



Squat 1x5x185/205/215/225/235
BB Press 5x5x205
Close Grip Bench 5x5x205 ↑
DB Shoulder Press 3x8x37.5(2)

Well so much for the Rockies getting a spanking...

15-2 over the Cubbies.

:eek:



Decided to workout again today and it felt great!




Inc. BB Press 1x8x185 5x5x225 *
Decline BB Press 1x4x255 5x5x245
Close Grip Bench (elbows in) 5x5x215 *
Bench Dips 3x12
Ovhd Squat - Sumo Stance 5x5x115 ↑
Explosive Pushups 2x10

Great workout today! I got myself primed all day, as it was all I kept thinking about since lunchtime.

I nailed 385# for reps on my deadlifts today. 400# is getting closer!
I felt so good afterwards, I did a 5x5 of Stiff-Legged Deads too! My flexibility has improved a lot in the past few months. I should probably look for some sort of platform in order to raise me up/lower the bar another few inches. Maybe someday I will be able to touch my toes solely from doing deadlifts. :D

I am going to lift every day this week because Friday we are going camping again. We will be gone for the whole weekend so I won't get in a workout. This time we are off to Nebraska! I didn't realize they had lakes in Nebraska, but apparently this one (http://www.lakemcconaughy.com/) is the largest. :lol:


http://www.lakemcconaughy.com/index.1.jpg

They say water levels are pretty low this year, but you can still get down to the water from where we are camping via 4x4. Jet skis and Wave Runners are available to rent.

I am excited already!

:spaz:


FB Pullups 3x10
Deadlift 1x8x135 1x5x215/285/365/375/385
SL Deadlift 5x5x185
Bent Over Row 5x5x185
DB Upright Row 3x8x42.5(2)
Alt. Hammer Curl 3x8x42.5
Speed Squats 3x10x205
Plank 35s

Another good workout today! I broke 300# on my squat and almost completed a set at 260# on my bench. My form broke down on the last rep of squats, my back lost its arch and started to round. :doh:

I tried out a combo (RDL/Clean/Squat-Press)from this article. (http://www.t-nation.com/readTopic.do?id=1677559) Damn that is tough. I will drop the weight a bit and try again the next time around on this workout.

:bb:



Squat 1x8x135 1x5x225/275/295/305 1x3x310*
BB Press 1x5x225/235/245/255 1x4x260*
Close Grip Bench 5x5x225 ↑
RDL->Clean->Squat Press 1x5x135
H&C Push Press 1x5x145 4x5x135
Bench Dips 3x10

Last workout this week. I am cutting out of work early tomorrow so we can get on the road just after lunch, so no more workouts. I contemplated getting up early and doing one last one in the am, but I need a break I think.

I'm not sure what my food intake will look like the next few days, but lately I have been eating like a horse(3800-4000 kcals) of clean food. I think that it has helped with my energy levels lately.

Til Monday...


Inc. BB Press 1x8x135 5x5x205
Decline BB Press 4x5x255 1x4x255
Close Grip Bench (elbows in) 3x5x205
Alt. Hammer Curls 3x8x42.5
DB Flyes 3x10x42.5
Speed Squats 3x10x205

I survived a weekend of camping. It was great, but I am glad to be back in my own bed... We caught the tail end of the Perseids Meteor shower on Saturday night (Friday was too overcast). My shoulders got a little red from too much sun so squats sort of hurt tonight.

Workout was really late today (I just finished at 11p). I had some shopping to do after work. Lots of groceries and I needed to get a softball bat because tomorrow is our first game. I wish the team got to practice at least once, but apparently we didn't really have a full 'team' until yesterday. Tomorrow should be interesting...

Oh yeah, I nailed 395# on deads tonight. I had to pyramid down afterwards as it drained me, but dammit, I got it 5 times.

:D



Deadlift 1x8x135 1x5x275/345/395*/385/375
SL Deadlift 5x5x215
Bent Over Row 5x5x205
DB Upright Row 3x8x42.5(2)
Alt. Hammer Curl 3x8x42.5
Speed Squats 3x10x215

Softball was good. We actually kicked some ass and 'looked' like a team. Which was surprising as more than half of the team are new people that noone has played with yet. We won 15-2! I am already hitting much farther than I was last year which I will attribute to increased strength. My second at bat hit the fence ~1ft below the top, good for a double (because I am a slow runner) and 2 RBI's.

Once I get used to hitting again, I think this is going to be a good year.

Most of our team actually played a second game because another team only had 4 people show up. We won that game as well, although it was a little closer...

My workout sort of sucked today. I was all excited to do it, but I didn't get much sleep last night and during my squat warm ups I knew I wasn't going to be able to push a lot of weight. I had to pyramid down after 295 and the set @ 295 had some poor form on some reps. My legs felt tight and didn't want to stretch. Oh well. I'll let them heal up and hit them again Thursday or Friday.

Skipped out on the H&C Push Press as well. :o

Oh well... Off to cook up chicken breasts for the next few lunches.




Squat 1x8x135 1x5x225/275/295/285/275
BB Press 1x5x225/235/245/255 1x4x260
Close Grip Bench 5x5x225 ↑
DB Shoulder Press 3x10x42.5 ↑
Bench Dips 3x10
Pushups 3x10

This workout was abysmal... My shoulders immediately started hurting and I just couldn't press anything today.

Not sure what was going on, but I called it quits. I think it's time to eat and relax with a movie.

:bang:


Inc. BB Press 2x5x235 3x5x225
Decline BB Press 1x4x255 3x5x245 1x3x245
Close Grip Bench (elbows in) 1x5x225

I recently picked up some Melatonin, not because I have trouble sleeping, just that I want a little 'deeper' sleep. I've been spread a little thin in the sleep dept lately and wanted to maximize what I was getting. I had taken it a few times this week already, and had a bit of trouble getting started in the morning. Once I was 'up', I was up. Just really slow to get going, not groggy but not terribly motivated to get out of bed either. I did notice I was in a better mood for most of the day too.

I was anxious to see what it was like when I didn't need to get up. :p

I slept until 10:45a this morning. I knew I needed it.

3mg Melatonin + ZMA == Good Stuff. :sleep:

I had to work this afternoon from home so my workout was sort of stretched out. I would start a process, do a few sets, check on the progress, do a few more sets, etc.

While the intensity wasn't there, it was still a great workout! I nailed 405# on my deadlifts for two sets! I thought about bumping it up another 5lbs for the last set but decided to be happy with 10 reps @ 405. :nod:

I am now 25lbs away from 1000lbs for my 'Big 3' lifts. I really want to increase my bench and row now. I read that you shouldn't bench more than you can row to prevent imbalances that cause shoulder injuries. I am a little paranoid about shoulder problems. That is exactly what derailed me the last time I was motivated and in the gym, although this time I know I won't stop working out. Squats are still lacking for my bodyweight, but I think it is one of tougher lifts for me due to my size/leg length. I am going ATG and coming out of the hole is the toughest part of the lift (duh!). Deadlifts are far easier for me.


Are You Strong? (http://www.t-nation.com/readArticle.do?id=1563264)

I think I am definitely more interested in getting stronger vs. getting bigger. Hell, I'm already 'big', I just want to be as strong as I look.

I have been stopped a few times now on the street and asked what school I played for. Not just once, but three times now, by random people. Once was when my mother was in town and she gave me a look of confusion as I walked away chuckling. I think its funny, people guessing your stats and asking what position you play, definite ego boost. She thought I just looked 'fit'.


I finally bought a set of calipers and have started taking measurements every day to see how consistent I am with them. I am also using my myotape a little more. Still working on the remainder of the gut. I know that I have a lot of visceral fat, that crap under my abs, 'heart attack fat' as they call it, the stuff that covers your organs. I want it gone. :mad:





FB Pullups 3x10
Deadlift 1x8x135 1x5x295/365/395/405/405*
SL Deadlift 5x5x225*
Bent Over Row 5x5x225
DB Upright Row 3x8x42.5(2)
Alt. Hammer Curl 3x8x42.5
Plank 45s*

Not a bad workout today. Squats were good but form started to break down a little bit (rounding my back).

Its another warm one today (~95). I may go out to the pool and catch a little sun after my PWO shake. :cool:



Squat 1x8x135 1x5x225/275/295/305/305
BB Press 1x5x225/235/245/255 1x3x260
Close Grip Bench 3x5x235 1x5x225 1x18x135(failure)
Hang & Clean Push Press 5x5x135
DB Shoulder Press 3x10x42.5
Bench Dips 3x10
Pushups 3x10

So-so workout today. I was anxious to do it, but I was just kind of out of gas. I didn't get much sleep last night. We went out for beers after softball and it was pretty late when I went to bed.

My meals were lacking today due to several meetings including one offsite. Maybe tomorrow will be better... I need to get good sleep tonight and be up and out of here early, I've got to be in the Tech Center tomorrow before 8am and traffic sucks down there.

:blank:


Inc. BB Press 1x8x185 5x5x230
Decline BB Press 5x5x245
Close Grip Bench (elbows in) 5x5x225
Bench Dips 2x10
Explosive Pushups 2x10

It was a busy day today and my meals absolutely sucked. I had a whole wheat bagel and a coffee compliments of Microsoft, rushed back to work to make a conference call and wolfed down cottage cheese and Peanut Butter (thank god for mute). Had enough time to grab a bottle of water from the vending machine and head into my next meeting. Grrrrr... That was it for the day so far. My stomach has been grumbling all day. I did get down a pre-workout concoction that I have been making. It consists of Iced Gatorade, 70g WMS, 30g WPI, & 2 scoops of Buzz Saw(BCAA's, AAKG's, Creatine, & Caffeine) and 2 scoops of Augment (Beta Alanine, Creatine, & Arginine).

Sounds gross, tastes good.

Now its time to eat something substantial. :eat:

I have some work to finish up tonight so I can take tomorrow off (heading down Pagosa Springs for the Blue Grass Festival (http://www.folkwest.com/index2.htm)) Three days of music and camping.

No workouts for the next few days. :(


After searching around for lifting chalk(which NO ONE CARRIES locally), I picked up a baseball 'rosin bag'. It's chalky, but I think a little more sticky, anyway, the stuff works GREAT. I have no more grip issues! If anything, it works a little too well and doesn't allow the bar to even roll in my hands, which really causes the callouses to 'stand up' after the first set of deadlifts.

I am extremely happy with my deadlifts again! I think the lack of grip issues allowed me to charge ahead with the weights. I nailed 420#. I ~think~ I could have eeked out 425, even on the last set. Going heavy sooner is definitely a little less taxing on me and is also allowing a little faster progression. It will be weird to 'warm up' in the 200's and work out in the 400's.

I was pretty tapped after those deadlifts and had to cut the rows and even the hammer curls early.

I have now set my sights on 475#...

:D


Deadlift 1x8x135 1x5x295/365/405/415/420*
SL Deadlift 5x5x245*
Bent Over Row 2x5x235 1x5x225
DB Upright Row 3x8x42.5(2)
Alt. Hammer Curl 3x6x42.5

Well, we survived Pagosa Springs...

I have been extremely busy at work since I got back so SEVERAL meals have been missed each day. I'm hoping this subsides in a few weeks.

We played softball last night and we were gettinig spanked 21-5, had a good 2 out rally in the last inning but couldn't pull it out, ended up 21-18. I did hit a 3 run homer my second at bat, and this one cleared the middle of the center field fence by about 30 ft. My batting has definitely improved this year. :D

I got a little ambitious with this workout, or atleast started to, then had to pyramid the weights down. Oh well, it felt good to workout again, definitely missed it the last few days...

Hope to hit it again tomorrow.


Squat 1x8x135 1x5x225/295/305/295/275
BB Press 1x5x225/245/255/260/250
Close Grip Bench 5x5x225
Hang & Clean Push Press 5x5x145
DB Shoulder Press 3x10x42.5

I think I had tweaked my back doing squats my last workout. Today was the first day it finally felt good and I could move/walk without wincing. I had some definite DOMS in my legs, which is really a first, but I had severe lower back pain deep down in my hips/lower spine, at first I thought it was from sitting funny all day on my wallet (I usually take it out of my pocket), but that is the only thing I can attribute it to. Its weird, I figured I would have woke up hurting, not almost a full day later.

The DOMS in the legs was good. Like I said, I rarely experience it, but then again I don't really have a 'leg day' where I completely murder them.


The workout today was great, intensity was high. I don't know what the hell I was thinking with the overhead squat weight. It was what was still on the bar and I was lazy... :rolleyes: I will need to drop the weights down on the severely. The Skull Crushers felt good, I still need to get a curling or tricep bar instead of doing these the way I am now, but this will work for now.


I am looking forward to deadlifts tomorrow. :cool:


Inc. BB Press 1x8x135 5x5x225 ↑
Decline BB Press 5x5x245 ↑
Close Grip Bench (elbows in) 5x5x225 ↑
Skull Crushers 5x5x95/105/115/115/125 ↑
Overhead Squat 1x5x145 ↓

That's some pretty heavy weight, man, nice work. You're in Colorado? I'm up at CU Boulder at the moment.

That's some pretty heavy weight, man, nice work. You're in Colorado? I'm up at CU Boulder at the moment.

Thanks. Not really that heavy when you look at my bodyweight though...


Yeah, I'm down in Denver. How is the Peoples Republic of Boulder?:D

Boulder is amazing. It should be like a different state or something, it's so different from Wheat Ridge up here. As for the normal rec center, I'm not impressed, there seems to be a core of decently strong oly weightlifters, but I havn't seen anyones bench over 315, no big squats, and no big DL's. All these guys are BIG, too. I guess all our strong people are athletes in the actual nice gym or something, haha. Do you work in Denver?

Boulder is amazing. It should be like a different state or something, it's so different from Wheat Ridge up here. As for the normal rec center, I'm not impressed, there seems to be a core of decently strong oly weightlifters, but I havn't seen anyones bench over 315, no big squats, and no big DL's. All these guys are BIG, too. I guess all our strong people are athletes in the actual nice gym or something, haha. Do you work in Denver?

I was wondering about the rec centers around here and what was actually 'allowed'. I've never seen the weight rooms and just wondered if it was only machines or if they had power racks. There is a powerlifting-type gym in Aurora, but it would be way too inconvenient to get to regularly for me.

Doesn't CU have a nice gym? The one in Denver is nice, but expensive if you aren't a student.

I live downtown, but work in Arvada.

I was wondering about the rec centers around here and what was actually 'allowed'. I've never seen the weight rooms and just wondered if it was only machines or if they had power racks. There is a powerlifting-type gym in Aurora, but it would be way too inconvenient to get to regularly for me.

Doesn't CU have a nice gym? The one in Denver is nice, but expensive if you aren't a student.

I live downtown, but work in Arvada.

Ah ok. Wheat Ridge Rec Center has a power rack, but they yell at me when I deadlift. Most rec centers will have a freeweight section, but the sizes vary. The Point is really nice, up at 6th and Union.
As for CU's rec center, it's real big, has a nice platform, but only has 2 squat racks and 1 power rack, and a whole buttload of benches. The athletic rec center is amazing, though. If you go in there when the football team is in there it's pretty scary loud and the whole building is shaking, but it's really nice.

Ah ok. Wheat Ridge Rec Center has a power rack, but they yell at me when I deadlift.

That's what I thought would happen. I think they would probably frown upon some of the overhead stuff I do too...
:bb:

Oh well, I'm content with what I have at home right now.



If you go in there when the football team is in there it's pretty scary loud and the whole building is shaking, but it's really nice.

I could imagine. :lol:

Good lifts again today. I was anxious to get back at it. I got stuck at work on Monday till almost 8p and needed some food afterwards, so I chose that over a workout.

Tuesday was softball.

PR'ed deadlifts today, 2x5x425! I could not have gone higher today if I wanted to...

Feeling good now, but its time to eat and cook for the next few days meals.


:eat:



Deadlift 1x8x135 1x5x295/365/415/425/425*
SL Deadlift 5x5x255*
Bent Over Row 5x5x225
DB Upright Row 3x8x42.5
Alt. Hammer Curl 1x8x42.5 2x6x42.5
Plank 45s

I was really charged to workout this morning. Unfortunately my body couldn't do it. I failed hard on my squats. I did an extra warmup set to check my back, the dull pain has been gone for a few days now, but the deadlifts the other day made the muscles sore.

I started moving the weights up and I should have just stayed at 295. I loaded up 305, unracked it, started my descent and pretty much just crumpled under the bar. That is the first time I've had to use the safety stops for squats. After that, I just knew it wasn't going to happen today. :nope:

I finished the rest of my workout, it was so-so. I did 2 exercises for my triceps. I want to see if I can build them up enough to start moving my bench up. The 'ballistic' close grip bench was pretty much to failure each set. So much so that I almost failed on the bench dips too.

I am off to the CU / FSU game in Boulder tonight. I got great tix from a friend (45 yard line - 20 rows up).

:tucool:


Squat 2x8x135 1x5x225/295/295
BB Press 1x5x225/245/255/245/245
Close Grip Bench 5x5x225
Ballistic CG Bench 3x10x135
DB Shoulder Press 3x10x42.5
Bench Dips (Feet Up) 3x10

Late workout tonight, missed a few meals due to being swamped at work. Tomorrow isn't looking good either as I have a few off site meetings.

Workout today felt really good although I had to keep the weights the same as the last time around. My upper chest got hammered and my triceps are fried. I damn near dropped the bar on myself when I loaded up 225 for CG bench. I had nothing left after the skull crushers, so I decided to just burn them out completely at a lower weight.

Overall a good day. I have a late softball game tomorrow night (9:15p) I don't know if I will try to sneak in a 'speed deadlift' day.


:tucool:


Inc. BB Press 1x8x135 5x5x225
Decline BB Press 5x5x245
Skull Crushers 5x5x95/115/125/135/125
Close Grip Bench (elbows in) 3x15x115
Overhead Press 5x5x115 ↑

Piss poor workout today. I was completely out of gas. My meals so far consisted of 6 eggs scrambled and 2 bananas. :mad: Work gets in the way of real life sometimes.

Last night was a late one and I didn't get the best sleep.

Going to eat and relax, hopefully sleeping sooner rather than later...


Deadlift 1x8x135 1x5x295/365/415/415/365
SL Deadlift 1x5x225

Quick and intense workout tonight. I have plans that I am already late for but I really wanted to get in a workout. Sets, Reps and weight were changed up a bit in order to deal with limited rest between.



Squat 1x8x135 3x10x225
BB Press 5x5x245
Close Grip Bench 4x5x225 (failure)
Incline DB Fly 3x10x42.5
(superset)
DB Shoulder Press 3x6x42.5

I went to the Broncos/Jax game on Sunday. I bought some great tix from someone at work, 12th row @ the 20yd line. It was my first NFL game.

:tucool:


Good workout today, even with very little food. Between my increased workload and just not being hungry, I am having a hard time eating more than one time during the day(usually a late lunch). I need to make a conscious effort to eat. :bang:

I should have done the Hang and Clean Push Press instead of just the overhead press, but I was too lazy to load up the other barbell.

:o


Softball tomorrow, so no workout.



Inc. BB Press 1x8x135 5x5x225 ↑
Decline BB Press 5x5x250 *
Skull Crushers 5x5x135
Close Grip Bench 3x12x135
Overhead Press 3x5x135 +

Got spanked pretty badly for softball. We were down 3 of our normal players so we had a lot of walk on players. At least we didn't forfeit.

Workout was so-so, but I have a lot on my mind so I wasn't terribly focused tonight.

I missed my last set of deadlifts. I started to pull 415 again, but just couldn't will myself to do it. I should have dropped the weight a little and done it, but I wimped out.:rolleyes: I think I may do a lower weight / higher rep scheme for the next few of these workouts.

Looking back through my workout logs, I guess I unintentionally dropped my SLDL weights down from my last workout. I felt like I could have done 255 again today too.


Deadlift 1x8x135 1x5x295/365/415/415/F
SL Deadlift 5x5x225
Bent Over Row 5x5x225
DB Upright Row 3x8x42.5
Alt. Hammer Curl 1x5x42.5

Great workout tonight! I nailed two PR's.

I have been reading and re-reading 2 of Dave Tate's articles, Squat 900 pounds (http://www.t-nation.com/readArticle.do?id=459775&cr=) and Bench 600 pounds (http://www.t-nation.com/readArticle.do?id=459808&cr=).

I changed my stance a little in the squat and was really trying to 'spread the floor'. I went nowhere near ATG, but I did go below parallel. I set my safety stops down below parallel and made sure I hit them on each rep, sort of like a box squat I guess. I think I could have progressed a little further had I jumped up a little higher earlier.

For the bench, I think keeping my shoulder blades tight and my upper back driven into the bench and trying to 'rip the bar apart' helped immensely. Form is everything. I hope that I can continue to gain on both of these, as I still feel they are low for my size.

Damn it felt good to finally start progressing a little again.

I am still liking the 5x5 routine but have started looking at a 4 week 10 x 10 Gironda Style program for a little 'break'. I am sticking with this until I stall though, I am still making great progress and afraid of 'routine ADD'.

:tucool:


Squat 1x8x135 1x5x225/295/305/315 1x3x325*
BB Press 5x5x225/245/255/265 1x3x270*
Close Grip Bench 1x5x225/235/245/245/235
BB Shoulder Press (seated) 5x5x135 ↑
Bench Dips 3x10 +

Ok, I lied.

:lol:


I sat down this morning and started working up my numbers for an 8x8 Gironda routine. I used 60% of my calculated 1RM and decided to give it a go. I used a 15-20s rest between sets and a 90s rest between exercises.

Felt pretty good, intensity was great! I think the calculated 60% is wrong (a little low) because I based it off of my 5x5 numbers, not really my 'true' 1RM, because it is unknown. That's ok, I will just add weights ~5lbs next time. The first 5 or 6 sets are good, not quite 'easy' but not exactly taxing either. The last 2 or 3 though, yowza. I think I will be sore tomorrow.

I am going to run through one week or so of this to see if I will enjoy it or not. Bring on the ADD...





Inc BB Press 8x8x155
Decline BB Press 8x8x165
Close Grip BB Press 8x8x165
Skull Crushers 8x8x90
Overhead BB Press (seated) 8x8x90

Haha how'd you like the FSU game? We stand with the athletes about 2 rows up on the 50 yard line :lol:. We beat OU yesterday and that was insane in the membrane.

Haha how'd you like the FSU game? We stand with the athletes about 2 rows up on the 50 yard line :lol:. We beat OU yesterday and that was insane in the membrane.


I thought the game was great! I was directly across the field from you. Did you see me? I was the one in Black, haha.

It was my first time on that campus. Absolutely gorgeous. That is my girlfriend's alma mater, shes a Boulder native (no, not that kind) :lol:.

I was out on the second annual "Emily Keyes Ride (http://www.iloveuguys.org/emilys_ride.html)" and stopped off for a beer afterwards with a friend and caught some of the game yesterday, from when they tied it up 24-24 through to the 2 sec remaining field goal. Looked to be a better game than the Broncos /Jax game...

Yeah I think I saw you!:lol:.

Yeah the campus is really packed tight and really gorgeous, it's really nice living up here. As for the OU game, it was ridiculous, When we rushed the field I got to talk to a couple of the football players I havn't talked to since track, so that was cool.

I love the Broncos

Went to the Rockies Wild Card Tie-Breaker game last night. Phenomenal game! Didnt get much sleep last night as I got in a little late.


Got in a quick workout tonight as our softball game is at 9:15p.

Continuing the 8x8 @ 60%.

Today was deadlift day. Absolutely Brutal. I maintained a 30s rest between sets until the 4th set. Then I was laying down on my bench for 45s between sets.

My back is literally burning.

It definitely cleans up your form. I am going to be in pain tomorrow. Probably not the smartest workout to do before softball, but what the hell...


Deadlift 1x8x135 8x8x295
Bent Over Row 8x8x135 +
Alt. Hammer Curl 3x8x42.5

Well, the workout before didn't hurt my softball game as I homer'd my first at bat....

I slept like a log and was pretty sore/stiff today. Even my abs were sore.

I never thought about it before, but that was ~9.5 tons lifted in less than 15 minutes.



Today was another 8x8 day, this time for squats.

I thought I was going to pass out during the 7th set and really didn't think I was going to make 8.


The BB press was good, I can probably move up in weight next time. I fried my triceps pretty good on the CG bench, but was able to finish them all with excellent form.

That is one thing about this routine, I spend the first 4 sets, really concentrating on form, keeping things tight, breathing, etc. at the lighter weights, then when I get to the exhausting sets, I am really in the groove.

So far I am liking this, it will be interesting to see how I progress with weight increases. 60% of 1 RM is about perfect.

I will be happy if I can walk tomorrow.


Go Rockies!

:tucool:


Squat 1x8x135 8x8x205
BB Press 8x8x175 ↑
Close Grip Bench 8x8x165
BB Shldr Press 8x8x95 ↑

I was sore today, a good sore, but still sore. My legs felt rock hard all day.

I debated working out today, but decided to go for it. Tomorrow will be a rest day.

Moved the weights up a bit from the first time I did this. I was able to complete all sets so will probably bump them up all up again next time around as well.



Inc BB Press 8x8x165
Decline BB Press 8x8x170
Skull Crushers 8x8x95
H&C Push Press 8x8x95

Well rested today and it showed in my workout, intensity was high.

I upped the weights for the deadlifts and rows. I'm not going to say these sets came easy, but it felt far less taxing then the first time around and will bump the weight again.

I maintained a 30s rest between sets.

I'll see how I feel tomorrow for squat/bench day!

I will be working out sun-tues as I have to go to Phoenix wed-fri, the weather looks nice down there (mid 90's) and will probably get some 'pool time' on Thursday as the work I have to do is at night. I could use a few minutes in the sun.

:cool:


Deadlift 1x8x135 8x8x305 ↑
Bent Over Row 8x8x145 ↑
DB Upright Row 3x8x42.5
Alt. Hammer Curl 3x8x42.5

Decent workout this afternoon. All weights moved up, I think I'm getting used to the volume or I way underestimated 60% of my 1RM.

30s rest on squats between sets, 20s rest on the others, 120s rest between exercises.


Squat 8x8x215 ↑
BB Press 8x8x185 ↑
Close Grip Bench 8x8x175 ↑
BB Shldr Press 8x8x105 ↑

Well work sucked on wed-thurs. Anything that could possibly go wrong did. I ended up working from Wed ~2pm until Thursday 8pm. I was fueled by vending machine junk and nasty coffee most of the time. Someone ran to starbucks mid-morning the next day and got me a muffin and a quad shot coffee too. Not my longest working 'day', but damn close. It's amazing after you are so tired, you hit a second or third wind and you are just wired. It took along time to 'decompress', even after a nice big italian meal and a few beers. I then had to be up @ 5a to head to the airport. I think tonight I will be crashing hard.

Needless to say, there was no 'pool time'. I ran into a friend of mine in the Phx airport at baggage claim (weird) and we talked about going to the Rockies game on thursday night. That obviously didn't happen, but I did get a call from someone today with a ticket for Sunday's game!

I spent yesterday afternoon at the Great American Beer Fest. (http://www.beertown.org/events/gabf/index.htm) It was a good time, I went last year too. I love beer, which is part of the reason I looked like I did. :o

It was a good cheat day, now I'm back on the horse. Had a decent workout today, burned the hell out of my triceps mostly. I've never had them 'hurt' during a workout, but today they did.

Not sure what I was thinking with the H&C press. I got 1x8 @135, but no way was I going to get 8 sets today.


Moved the weights up considerably again, and I feel confident I can do it again next time around too.

Looking forward to deadlifts tomorrow. :D



Inc BB Press 8x8x185 ↑
Decline BB Press 8x8x195 ↑
Skull Crushers 8x8x105 ↑
CG Bench 8x8x185 ↑
H&C Push Press 1x8x135

I was going to try and get in a quick workout before the Rockies game yesterday, but I left work a little late. I only got in Deadlifts. Happy with the bump in weight, but my back was sore today.



Deadlift 1x8x135 8x8x315 ↑


Today's workout sucked. Obviously I was up late watching the game at a bar downtown. Great game! What a zoo it was in the streets outside the field. I saw a few cops in riot gear so I decided it was time for bed and walked home. I went to sleep ~2a and got up 6ish so I was a little run down all day. I did get in most of my meals today but I just didn't have the energy to attack the weights like I needed. I upped all of my weights, even a big jump on the bench press, but I was taking 1-2 min between sets, and 5-10 mins between exercises, so it didn't really count. :mad: I'm going to stick to this weight until I do them with 30s rest between sets. I even skipped the shoulder press tonight. Just not into it today.

Need a good nights sleep but I still have to cook lunches for tomorrow.


Squat 8x8x225
BB Press 8x8x215
Close Grip Bench 8x8x185

I got in a workout on Thursday but didn't have time to get it recorded here. I had to cut it short because I got out of work late and had plans to go to the 'Taste of Denver' at the Fillmore with friends, lots of local restaurants giving away free food. :D

I've eaten at several of the restaurants that were there, but its always nice to try good food samples.


Anyway, here is Thursdays workout:


Inc BB Press 8x8x195 ↑
Skull Crushers 8x8x115 ↑




I was exhausted all day on Friday but still worked until ~8:30p. I came home, walked the dog, pounded a shake and went to bed. I slept just over 14 hours... :nod:


I decided to use todays workout to make up for the last few. Basically just doing the things that I missed (esp. rows). I'll get back to the normal workouts tomorrow. It felt pretty good to get this done, even though I had to talk myself into it. Once I got started, I was all over it though.


Bent Over Row 8x8x155 ↑
Decline BB Press 8x8x215 ↑
DB Upright Row 3x8x42.5
Alt. Hammer Curl 3x6x42.5
Close Grip Bench 8x8x195 ↑

How about them Rockies? You goin' to the Series?

How about them Rockies? You goin' to the Series?


Absolutely insane!

Rockpile tix are $60 face. I'm seeing lower level tickets on Craigslist for $1500 each. :eek: No thanks.


My gf has a friend in the 'free market ticket biz' that we are going to get tickets through. I hope it pans out, he has hooked us up with great tickets a few times now.


Nate

Absolutely insane!

Rockpile tix are $60 face. I'm seeing lower level tickets on Craigslist for $1500 each. :eek: No thanks.


My gf has a friend in the 'free market ticket biz' that we are going to get tickets through. I hope it pans out, he has hooked us up with great tickets a few times now.




Nate
Yeah man I was gonna grab some Rockpile tickets, just so I can say I went to the World Series. I'm off to the CU Kansas game though, so I hope those tickets work out for you!

Yeah man I was gonna grab some Rockpile tickets, just so I can say I went to the World Series. I'm off to the CU Kansas game though, so I hope those tickets work out for you!



Tough break on the CU/KU game.

Decided to work out again today instead of taking a break.


I had to shuffle it again because of what I did yesterday (more pulling than pushing) so I skipped deadlifts and went to squats/bench day.


It is still a pretty light workout as I removed close grip bench (I do this too much as it is).

I am definitely feeling the squats in my glutes way more than my quads now since I changed up the stance, I feel I can push more weight comfortably in this stance than in the more traditional bb stance.

I am looking forward to going back to the 5x5 in a few weeks to see what strength gains I made, if any.

I missed my last set of BB Press, failed going up on the 8th rep. I will sit at this weight until I get it cleanly. I think I was just a little tired from yesterdays workout (Incline BB Press).


Squat 8x8x235 ↑
BB Press 7x8x225 1x7x225 +
BB Shldr Press 8x8x115 ↑
DB Shldr Press 3x8x42.5

Tough break on the CU/KU game.
Yeah we need more Boise State-type trick plays, like that one that got us the first touchdown. Cody just needs more experience, he looks like he doesn't know what he's doing out there and seems pretty intimidated. Ryan Miller is starting now though and he's doing real good. 6'8 330 lbs:eek:. I beat him in discus last year hahahaha.

Yeah we need more Boise State-type trick plays, like that one that got us the first touchdown. Cody just needs more experience, he looks like he doesn't know what he's doing out there and seems pretty intimidated. Ryan Miller is starting now though and he's doing real good. 6'8 330 lbs:eek:. I beat him in discus last year hahahaha.


yeah, the fake fumble was pretty good, easily scored that TD because no one knew what happened.

6'8 330, jeez. that's a big boy!

This workout sucked. Completely lacked intensity. I did not eat one bite today because work sucked too.

:bang:

My numbers were up, but this took forever. Just didn't want to do it. I felt a little dizzy after my last set of deads.

I did BB curls because I needed to do something to get back to my 'normal' routine. BB upright rows are no good on my wrists, I will be going back to DB's. I just did it because I was lazy and the bar was already loaded up.

I want to eat and go to bed.

Rockies tomorrow night. Not sure where I am going to watch the game yet.


Deadlift 1x8x135 8x8x325 ↑
Bent Over Row 8x8x155 ↑
BB Curl 8x8x75 ↑
BB Upright Row 8x8x75 ↑

Meals started out ok today with a shake on my way to work, then it went down hill again...

Boss brought in coffee and bagels to improve morale for all the crap that we are dealing with lately, had a bagel, no lunch. I see a pattern forming....


I was psyched to workout after work, but then talked to my folks for ~45 mins and I sort of faded, but still started.


Listening to the Rockies get spanked on the radio is not good workout 'music' and I couldn't keep motivated...


Not sure why I upped the bench from last time. I guess I need to read my notes instead of just a quick glance to see what the last numbers were.

I think I've about topped out with the squats in 8x8 for now, I really faded on the last set.


Squat 1x8x135 8x8x245
BB Press 5x8x235 1x5x225 +

I think I left my strength at work today. This workout sucked.

I dropped all of my weights down considerably, I stopped one set short on Decline Press.

I had nothing for Close Grip bench and dropped that 50# over what I did last time just so I could continue.

Maybe I need some time off again?

I will continue for another 2 weeks or so, probably when I plateau on all lifts, then switch back to 5x5 for another round of strength building.

:mad:


Inc BB Press 5x8x205 3x8x195 ↑
Decline BB Press 1x8x225 1x6x225 1x6x215 ↑
CG Bench 8x8x135 ↑
Skull Crushers 8x8x115 ↑

This workout was a little better. Got some good sleep last night and ate plenty yesterday and today already.

Deads were a bitch. I dreaded each set, until about the second rep, then got into it each time. It was just a matter of psyching myself up to grab the bar again. I start to feel a little woozy about the 5-6 set. I think I want to check my blood pressure. :confused:


Going to eat quick, then off for a quick motorcycle ride with the gf (yes she rides too!) and to watch the game. Not looking good for the Rockies.:(


Inverted Row 3x10
Deadlift 1x8x135 8x8x335 ↑
Bent Over Row 8x8x155 ↑
BB Curl 8x8x85 ↑
Alt Hammer Curl (DB) 8x8x27.5 ↑

Rockies sucked.

Work sucked.

Workout sucked.


:mad:


I'm having a hard time maintaining my strength with this program. I think I need to back down the weights and decrease rest time. I find that I am increasing it further and further each set, which is bad.

I'm pretty sure my CNS is getting fried too. I'm going to need a break soon. My brother is flying out here for a few days on the 14th. Perhaps that will be a good time to deload a bit.

The squats are really working my glutes in this new stance vs. my quads. I think this will definitely give me an ass, whether that is a good thing or not is to be determined. My quads have really started getting some decent definition. I think us taller people get screwed with the squat and bench.


Squat 8x8x255
BB Press 5x8x235 1x5x235 2x5x225 +
CG Bench 8x8x185 ↑
BB Shldr Press 8x8x125 ↑

Friday night I went bowling with some friends, I rolled a 140something, 206, then 110. Bowling is fun, but damn it got expensive.


Saturday was EGO CHECK day.

I backed all weights down and maintained strict 10-15s rests between sets. I didn't even take my hands off the bar. 2mins MAX between exercises. I finished in under 30 mins. My arms are sore as hell today.



Inc BB Press 8x8x135 ↑
Decline BB Press 8x8x135 ↑
CG Bench 8x8x135 ↑
Skull Crushers 8x8x135

Not sure what's on the agenda today.

Another day of 'forced intensity'. 15s rest/120s between exercises.

My right elbow/tendon is starting to hurt for some reason, esp. during the curls. :confused:


Deadlift 1x8x135 8x8x205 ↑
Bent Over Row 8x8x135 ↑
BB Curl 8x8x85
Alt Hammer Curl (DB) 8x8x27.5