OK... I promised myself that I would start a journal this at the beginning of May... so here it goes.

Brief Background:
I have always been a little on the chubby side... wore the husky jeans as a kid.

Wasn't too bad when I graduated high school at 145#, but no real muscle and a slight beer belly then too.

College was a different story! Put on 45 lbs or so my first year.

Fast forward 11 years and I was at the heaviest point ever... ~205.

Decided to start lifting weights at work during lunch sometime around Sept 2008 (it was actually July after some research). We had a weight room there and it was the only way to keep myself from either working or surfing the web while I ate my lunch (I've usually packed because I'm a tight wad). I didn't really consult much in putting a weight plan together... just started doing it.

Somewhere around March of this year I started thinking to myself that I have been fiddling around in the weight room for quite a while and should probably have more results than I do.

My internet searching led me here to JSF... what a blessing!

So... sometime near the beginning of March I decided to start eating more frequently as everyone recommends, but I still wasn't watching what I ate exactly. I thought I was doing good, but wasn't.

I had previously "been on a diet" which consisted of me basically starving myself... I had no idea of the concept of macros. Even though I had been doing this relatively consistently since the beginning of the year, I couldn't get my weight to drop under 190. I generally hovered around 195... sometimes up to 200... sometimes down to 192 at the lowest.

At the recommendations of everyone on the forum, I started tracking my intake at www.fitday.com. WOW! I had no idea how far off I was.

Over the past two weeks I have figured out how to eat right... I started with 2000 calories and a 40/40/20 macro split. Just yesterday I dropped to 1800 calories. I plan to try to drop another 200 calories in a week or two.

I weighed in at 189 yesterday! My goal is to get down to 175 or lower in the month of May. I know that's pushing it a little, but trust me... I have plenty of gut to go around!

OK... I promised myself that I would start a journal this at the beginning of May... so here it goes.

Brief Background:
I have always been a little on the chubby side... wore the husky jeans as a kid.

Wasn't too bad when I graduated high school at 145#, but no real muscle and a slight beer belly then too.

College was a different story! Put on 45 lbs or so my first year.

Fast forward 11 years and I was at the heaviest point ever... ~205.

Decided to start lifting weights at work during lunch sometime around Sept 2008. We had a weight room there and it was the only way to keep myself from either working or surfing the web while I ate my lunch (I've usually packed because I'm a tight wad). I didn't really consult much in putting a weight plan together... just started doing it.

Somewhere around March of this year I started thinking to myself that I have been fiddling around in the weight room for quite a while and should probably have more results than I do.

My internet searching led me here to JSF... what a blessing!

Welcome aboard, BJ. :D

Do you have a fitness and nutritional outline planned? Do you think you'll post some pictures of your progress?

Rogo

I have transferred jobs since I started my fitness journey. The new place only has one universal machine. But... when life gives you lemons...

So, I threw together a bunch of exercises and started going at them...

I'll spare the details because I have written them all out once before...
http://forums.johnstonefitness.com/showthread.php?t=47319

I am going to change this next week though... I will post it once I finalize it.

I am also looking for an olympic bar and some bigger plates so I can do deadlifts and squats here at home (since everyone raves so much about it). I am scouring Craigslist... I know I'll find it soon for a price I can afford.

Well... I can tell you this much... I feel a ton better after getting my diet right. I am also feeling results in my lifting and starting to see muscle buildup that I've never had before.

I did take measurements and pictures at the end of last month and again today. Not seeing a drastic change yet, but I just got my diet better within the past week and a half.

Here are the measurements...

Gut (right around my belly button)
41.5" --> 41"

Waist (right where my pants hang)
38" --> 37.75"

Chest (unflexed)
41.47 --> no change

Chest (flexed)
44.5" --> 45"

Shoulders
48.75" --> 49.5"

Right arm (bicep flexed)
14.25" --> 14.5"

Left arm (bicep flexed)
14.5" --> no change

There are minor differences, but nothing outside of what could be normal measurement error in my opinion.

Well... here it is... like I said, the pictures show no major improvements. I can see and feel it though as I move around throughout the day.

The ones on the left are before... the ones on the right are as of today

(I really wish that I had some pictures from before I started lifting back in the fall... would be nice to see the comparison from then)

Well, the plan is not to make this many posts every day... the plan is to post once per week with progress updates. Maybe in between then with anything else that comes up.

Measurements and pictures again at the end of next month... Can't wait!

Continue the 40/40/20 split on the diet at 1800 calories then drop to 1600 in a week or two... get rid of this gut I've been carrying around for far too long!

Continue lifting 3x per week at work.

Start getting up early on my non lifting days to do fasted LISS in the morning :cry: This is going to be the hardest one... I hate mornings!

Well... here it is... like I said, the pictures show no major improvements. I can see and feel it though as I move around throughout the day.

The ones on the left are before... the ones on the right are as of today

(I really wish that I had some pictures from before I started lifting back in the fall... would be nice to see the comparison from then)

That's good progress. ;)

Good...
I actually got up this morning and did cardio for the first time in ages! :D

Bad...
It was only 10 minutes on the elliptical (I didn't wake up early enough). I hate getting out of bed in the morning.:sleep:


Good...
I lost another 1.4 lbs last week, taking me down to 188.6... the lightest I've been in 10 or more years

Bad...
My goal was to lose 3 lbs / week

Time for an adjustment on the old PDCA cycle

But just to add a bit of clarity...
Your waist measurement is the one around your belly button. Where your pants hang is usually your hip measurement...unless you're into "high-waters".:eek:

Your belly is probably going to be one of the last places you'll lose any remaining fat...it's just how we're designed.:rolleyes: I know, I struggle with the same issue.

Hang in there...you're damn near there!:tucool::gl:

But just to add a bit of clarity...
Your waist measurement is the one around your belly button. Where your pants hang is usually your hip measurement...unless you're into "high-waters".:eek:

Thanks for the clarification! Waist = belly button... hips = pant line... got it!

So... I managed to drag my sleepy butt out of bed again this morning to do some cardio :sleep:

I got up early enough to do 20 minutes today!

Walked around my driveway from 5:40 AM to 6:00 AM. Too dark and foggy to risk walking up and down a hilly country road today.

Maybe Saturday I can actually go out when it gets daylight.


By the way... I weighed myself again this morning... 187.8... on my way to 185 next week baby! :claphigh:

So here's a funny one... I have come across some of my old log sheets from when I first started lifting... seems that it was mid-July of 2008 (man I wish that I had all the time I wasted piddling around back so I could do it right!)

Anyway... when I first started I was doing 2 sets of 10 reps... I was only benching 40 lbs! (on a smith machine, so I don't know what the bar weighed... around 20 maybe) How pathetic! :o

Here are some more examples (all neglecting the unknown bar weight)

Military - 20 lbs
Squat - 50 lbs
Pull downs - 80 lbs

Guess it just goes to show that you have to start somewhere!

Dude...good luck man! Keep at it. I'm really needing to keep track of my food intake like you. Good on you for starting the journal and taking pictures. :tu: You can do it!

I dropped my calories to 1600 a couple of days ago (from 1800)... still maintaining the 40/40/20 macros. Doing OK with it... not really hungry Don't think that I will go under 1600 though.

I did get up at 7AM today and go for a 45 minute walk :tu:

Dude...good luck man! Keep at it. I'm really needing to keep track of my food intake like you. Good on you for starting the journal and taking pictures. :tu: You can do it!

Thanks Dave... keeping track of the food intake is VERY important (not that I am some fitness guru, but it sure has proven beneficial to me so far)

:claplow:

Woo hooo.... 185.8 at the weigh in this morning (Tuesday mornings are official weigh day)... that's 2.8 lbs lost last week :D

And I hauled my butt out of bed at 5:20 this morning so I could get some walking in... did 35 minutes.

It's happening!!!

Hi BJ

Great to see you've started a Journal and that you're now beginning to see some real results!

Can I ask why you dropped from 1800 calories to 1600? You don't want to loose too much weight too quickly else you could well be loosing more muscle than you need to whilst completing your cut and you may end up with some loose skin to contend with when you've finished.

Do try and stick to 1800 which should be perfect for you and aim to loose between 1 - 2 lbs a week - NO MORE! If you're not loosing that on 1800 with a consitant training routine in place then you could consider dropping, but only but small incremental amounts of say 50 calories.

Anyway you're doing REALLY WELL! Keep at it!

Hi BJ

Great to see you've started a Journal and that you're now beginning to see some real results!

Anyway you're doing REALLY WELL! Keep at it!


Thanks for the positive input!


Can I ask why you dropped from 1800 calories to 1600? You don't want to loose too much weight too quickly else you could well be loosing more muscle than you need to whilst completing your cut and you may end up with some loose skin to contend with when you've finished.

Do try and stick to 1800 which should be perfect for you and aim to loose between 1 - 2 lbs a week - NO MORE! If you're not loosing that on 1800 with a consitant training routine in place then you could consider dropping, but only but small incremental amounts of say 50 calories.


I dropped calories based upon other advice here... from rtestes. I questioned him regarding your suggestions and this was his response....


You are not going to lose muscle because of calories, you will lose muscle if you don't provide the muscle the proper resistance in your training - weights.

Look at Cason's (first transformation of the month) old cut Journal lost nearly 50 lbs with low calories and no cardio. Look at Glance's journal. They gaine muscle and strength, not lose it.

http://forums.johnstonefitness.com/s...ad.php?t=44303

http://forums.johnstonefitness.com/s...ad.php?t=47124

Old wives tales can get into even JSF.

Just keep calories above 1200 for men and 1000 for women if they are under 250lbs, if above add 300 calories.

Thanks for the positive input!





I dropped calories based upon other advice here... from rtestes. I questioned him regarding your suggestions and this was his response....
You are not going to lose muscle because of calories, you will lose muscle if you don't provide the muscle the proper resistance in your training - weights.

Look at Cason's (first transformation of the month) old cut Journal lost nearly 50 lbs with low calories and no cardio. Look at Glance's journal. They gaine muscle and strength, not lose it.

http://forums.johnstonefitness.com/s...ad.php?t=44303

http://forums.johnstonefitness.com/s...ad.php?t=47124

Old wives tales can get into even JSF.

Just keep calories above 1200 for men and 1000 for women if they are under 250lbs, if above add 300 calories.


Wow!

Of course I've heard of rtestes and he clearly is a very informed source but I have never heard anything like that before.

Has anyone else? Do please let me know - I feel like I've just missed something huge!

I've always gone by the rule of 10 x "Your Body Weight". Is that theory now out-dated / wrong / all of the above?

But thinking about it there must be some difference between the healthy calorific needs of a man's body that weighs say 249lbs compared to another man's that weighs 120lbs!?! Should they / could they sensibly both eat the same 1210 calories a day?

That aside, for my last cut and for this present cut I ate under 10 x "My Body Weight" - but only just and I to did / have made very good gains in strength, certainly at the beginning of both cuts. However I am 40 years old now and my metabolism doesn't seem to be quite as fast as it used to be.

Anyway your're doing great and excuse my butting in... and for writing so much now - I was just a little shoked to read that.

Anyway your're doing great and excuse my butting in... and for writing so much now - I was just a little shoked to read that.


No problem man... we are all trying to learn what's best here... thanks again for the compliment

:claplow: Hauling my tired :moon: out of bed to do cardio is getting easier!

It was thunder storming this morning though, so I had to work out on the elliptical (I despise doing cardio without actually moving so I only went 30 minutes).

I am officially stronger than I've ever been and slimmer than I've been in over 10 years... thanks John Stone Fitness Forum for the advice and motivation :tu:

I can't believe the difference in just a month or so of following the advice here versus taking my own advice :doh: I am looking forward to measurements and comparison pictures at the end of the month!

Good work BJ!

I bought a new pair of running shoes! Mizuno's (http://tinyurl.com/oebldt)

Funny... I have always made fun of people who run and said I'd never do it. :dunce:

Well, on my walk the other morning I felt the urge to take off in stride. The pain that I have been having in the arch of my foot kept me from doing it though.

I went to a running store, had them recommend some shoes and liked these the best.

Guess I will try running a bit tomorrow morning during my cardio session. :scared:

(My feet are much happier walking around in the new shoes!)

The results from getting serious about being healthy can be amazing!

http://fitday.com/fitness/DrawPagel.png?Pagels=eNptUMtqwzAQ7KfsLZdg9LIs69Yk0 EITKBSSlhCKaIQtCHbrOsRg7G%2BvVm6dYLoHaWd2Z1996bbOX p5NZk%2FQorsytdHQl27tCrvMTVVDu3PHOtcgYxLN4fW%2Bcd8 a2o0rtuZ0thoo4yoWghAMb0wz0oIrinzUzeHFfp1t8WG9dN%2B %2BhRR0acq9iKYivFiAKhXF6a0hl0SK3BhFLv6H4xPu4Ae%2BN mM8TZkUYVA%2FHmEJIyNQiVR%2FgApF5Qhk2G4AjKhrAb9hKHD ofJ9H67K81sCGhZ%2FcEXv2w4VXlbkUv2fG5EXZ6MlhJ3pUaZj h974LoXWZPVTmM591dz%2FvJHUr

:claphigh:

I actually ran (some) this morning... I am on a country road, so I have the utility poles to go by. I started running one then walking one but that got to be too much. Then I went to walk two, run one. By the time I was done, I was down to run one, walk three... but like I've been saying... you have to start somewhere!

I felt about as graceful as an ox though :o

Well heck... the weight loss has slowed down this week :mad:

Don't know why... diet is still on track and I have been walking like crazy. I probably walk at least 2x sometimes 3x per day of about 2-3 miles each time.

(I am in a walking contest at work for the month of May and let's just say that I am a little too competitive :whistle:)

I did have a bad weekend last weekend on the diet... could it really take me a week to recover? When I say bad, I didn't track the food, but I am sure that I wasn't over 2000 cal on Sat or Sun, but my macros weren't right for sure.

Fat loss isn't linear - we all have bad weeks :)

You've done a great job so far - congrats!

Fat loss isn't linear - we all have bad weeks :)

You've done a great job so far - congrats!

Thanks for the encouragement! That's what I love about this forum.

woo hoo!!! The scale finally moved. I have been weighing myself every morning (which I know that I shouldn't do, but can't help it)

It has been almost two weeks and no change... talk about frustrated! :bang:

Then I got on the scale this morning and... 181.4

http://fitday.com/fitness/DrawPagel.png?Pagels=eNptUVFrwjAQ3k%2B5N19KSdI2S%2 FM2J9tgOgaCbgwZQUMbkMbVFAul%2Fe1LorRb9V6S7%2Fvuy%2 BXuOq1WSp7eRSb30LjrTBjBodNqrgr5mIvSQLNWO5NzoAkKA%2 Fh4qNWRQ7NQxUrsK8kBkxjjiCLk5IWoBzpiOI4t3QawlD%2BVL LbSWr%2BaN%2F2kyqNZ5uJgE01ZyQA%2Bvc3JmKWhdQ2BA8CMh Un6Nxx3H7KrvOQGF93krmvgEbex7fbf6uxo5P9mHYgZpj2gie% 2FXA4IYHUAckd4TYeLQBRCUugc2ra32IlWWGw7kPLRXtfOVz1u aleJUXFblkqe65qPljPzOxWHiju%2B1l%2BY6ey7FIZ%2B0d7% 2FcY4Yx

Want to be under 180 by the end of May... here we go!

I weighed in at 180.6 this morning!!!! I didn't think it would ever happen. I will post new pics and measurements at the end of the month, but right now it looks like my waist will be under 39" (a 2" loss this month)... AWESOME

So, I've decided to treat myself to pizza and a beer tonight :eat:

I can't wait... I haven't had pizza in weeks :drool:

:drool: mmmm... that was good!

And I topped it off with some vanilla ice cream and chocolate syrup... yummee!

Guess it's a good thing that I plan to get up at 5 AM for some cardio :D

The cheat meal of pizza on Wed was followed by another at the local Indian restaurant on Thursday (took my wife Michelle there for our 8th wedding anniversary)

So, I had a bad week on food intake :doh:

My weight this morning was up to 182 (from 180.6 earlier this week). Hopefully this is still just water retention and it'll be gone by tomorrow.

Tomorrow is the end of the month... pictures and measurements!!!!

WOW... what a great month! I never believed that I could accomplish something like this... can't wait until the end of June! :D

I lost 2" from my waist and 10.2#!

Measurements (current / last month)
Waist = 39" / 41"
Hips = 36.5" / 37.75"
Chest = 39.5" / 41.75"
Chest flexed = 42.75" / 45"
Shoulders = 48" / 49.5"
Both arms flexed = 14" / 14.5"

(not so sure about some of those measurements... maybe I need to work on being more consistent with them... is it really possible that I lost 2" from my chest and 1.5" from my shoulders?)

Weight Progress...

http://fitday.com/fitness/DrawPagel.png?Pagels=eNptUV1LwzAU9afkbS%2Bj5Ktpkjd 1oOAGgrApMiS40AZGq7VjhdL%2BdnNbTUfXPCQ55%2Bac3I%2B ucFtnz88mtUfUwHVlKqNRV7i1y%2B19ZsoKNTt3qDKNRIyjJXq 9rd2PRs3G5VtzPFmNCGUy5hxjCG9MHWjOJAE%2BapfoxX6fbP5 pvfS9eeufwJUo5kVE8X4HAyJlFKvLBVwSSXyxCHDxDMdmOX7Fk RkOX%2F%2BbqInf3jdgTJ4ypajgfeG%2BXEwTigOQiZD%2FgHB JRACi79YAKJajge%2FYaMC8PQ2AYhUMGJM0aFhCIcVo3%2FrcH q1Ls0ojOjT9yR0gz26Y8qo05%2Fxv1PD4rqj1ZLgTPag0WsDxs etD6yJ9KM1XtmhvfgHFeo5b


Beginning of April

http://i623.photobucket.com/albums/tt319/bakrbj/Marend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_ff.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_side.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_bf.jpg




Beginning of June


http://i623.photobucket.com/albums/tt319/bakrbj/Mayend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Mayend_ff.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Mayend_side.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Mayend_bf.jpg

nice going!!! you have some great lats. :nod:

nice going!!! you have some great lats. :nod:

Thanks! They were the first muscles that I noticed getting bigger as I've lifted.

:claphigh:

I am proud of myself today! We had pizza at work for lunch to celebrate something (Pizza is my favorite!)... and I didn't eat a single slice :D

Man that was hard!

But I plan to eat pizza this weekend, so I couldn't allow myself to risk not achieving my goals for the month.

I never thought I would do something like that... :tu:

Nice work! +1 to what Deja said. Your back is gonna look even better as your cut progresses! Looks like a posture difference as well.

nice going!!! you have some great lats. :nod:

You do have great lats, BJ! The fatloss is also very apparent. :tucool:

Looks like a posture difference as well.

Wow... I never really noticed that, but you are right... thanks for pointing that out!

The month of May was all about getting my diet right. I think that is accomplished, so I was starting to get bored with the whole thing. Need something else to focus on...

Now the month of June is going to be about figuring out cardio work (which I've always hated!)

There is a history of heart attacks, strokes, and high cholesterol in my family so I better do something.

So, I am going to start journaling all of my cardio workouts. Feel free to chime in with any advice as I go.

3 miles... 36 minutes.

I got a new heart rate monitor, so I focused on getting my heart rate up to 185 by running, then walked until it got down to 145... rinse and repeat. Don't ask me why... sounded like a good idea. So that is going to be my routine for now until I figure this out some more.

Here are my heart rate stats...

Level 1 = (30 - 136 BPM) = 9%
Level 2 = (137 - 146 BPM) = 7%
Level 3 = (147 - 156 BPM) = 19%
Level 4 = (157 - 175 BPM) = 36%
Level 5 = (176 - 195 BPM) = 28%

Max HR = 192
Avg HR = 158

Workload = 696

Just a walk today... my wife went with me :claplow:

50 minutes
All Zone 1

Average = 96 BPM
Max = 116

Workload = 604

3 miles... 36 minutes again (the first 1.5 miles was fast - 15 min, but then I sucked wind the second half)

Level 1 = (30 - 136 BPM) = 10%
Level 2 = (137 - 146 BPM) = 17%
Level 3 = (147 - 156 BPM) = 14%
Level 4 = (157 - 175 BPM) = 37%
Level 5 = (176 - 195 BPM) = 21%

Max HR = 189
Avg HR = 154

Workload = 695

It was raining out this morning, so I had to do my cardio on the elliptical we have at home :barf: I can't stand stationary cardio!

I only did 1/2 my normal workout... 18 minutes

Level 1 = (30 - 136 BPM) = 13%
Level 2 = (137 - 146 BPM) = 10%
Level 3 = (147 - 156 BPM) = 29%
Level 4 = (157 - 175 BPM) = 47%
Level 5 = (176 - 195 BPM) = 0%

Max HR = 175
Avg HR = 150

Workload = 337

IMO...don't waste the time worrrying about a cheat meal. Keep your eye on the prize, and the need for (or not) of a cheat meal will take care of itself.

IMO...don't waste the time worrrying about a cheat meal. Keep your eye on the prize, and the need for (or not) of a cheat meal will take care of itself.

Thanks brother... I rarely allow myself to cheat... want to get there faster if you know what I mean!

Woo hoo... I cut 4 minutes off my time!!! :claphigh:

3 miles... 32 minutes

Level 1 = (30 - 136 BPM) = 3%
Level 2 = (137 - 146 BPM) = 4%
Level 3 = (147 - 156 BPM) = 18%
Level 4 = (157 - 175 BPM) = 36%
Level 5 = (176 - 195 BPM) = 38%

Max HR = 191
Avg HR = 164

Workload = 660


I never thought I'd see the day where I could say that I am enjoying running! :confused: I look forward to the days that I get to run... not dread the days that I have to. Always pushing to do just a little bit better every workout... I love a challenge!

Beautiful sunrise this morning!!!


3 miles... 31 minutes (personal best time)

Level 1 = (30 - 136 BPM) = 3%
Level 2 = (137 - 146 BPM) = 5%
Level 3 = (147 - 156 BPM) = 15%
Level 4 = (157 - 175 BPM) = 39%
Level 5 = (176 - 195 BPM) = 37%

Max HR = 187
Avg HR = 164

Workload = 635


... Now, I'm running late for work :doh:

3 miles... 32.5 minutes

Level 1 = (30 - 136 BPM) = 3%
Level 2 = (137 - 146 BPM) = 5%
Level 3 = (147 - 156 BPM) = 15%
Level 4 = (157 - 175 BPM) = 41%
Level 5 = (176 - 195 BPM) = 35%

Max HR = 187
Avg HR = 164

Workload = 667

and here's my progress towards my goal of 165 by my birthday... looks like I am right on track...


http://fitday.com/fitness/DrawPagel.png?Pagels=eNqFUl1rwjAU3U%2B5b25Q2iT9SvO 2KXMwFUFQx5ARNNhAaVyNWCj625f40eoUzEOSc5J7cu%2FN2Ss 5lmI75EuRQWW3DFp2%2BZkIuUx1V%2FGsW%2FBV2nLA0h2uOYO 9kj2Zi3bKCw3VRC50yiAOkevA9LWUawZVX%2BZjnm0EA0wCgmg UIHvc52VDU%2BwHlt45MBK%2FG5HPhQn9rgbqXRZrPUr5ylzUx UY48HUIs8eYhi5FFwM7cJ%2Fz73LBDYfvcMgNk8thuDi51Ytj1 87haZ6ZBjSJXhZ%2BAwKfoDPwMbHoBAhKohr4lNQxfkxoHROES SMQ4iSiNSD0oGaSGagev2qkaXX1oJXRgzLOvzbbmWsfB5cwIMd vbKtci1IPuTXEs9dTc5551jNeY6cXBz7lwirvj%2BbrFHybnxx oNd9Uyf656uqZ3dMfjwi1jg%3D%3D

Hell ya, bro!!! Keep it up. You are doing great!!!

Hell ya, bro!!! Keep it up. You are doing great!!!

Thanks brother man... I am amazed at the progress myself... never thought I'd do this good. I am so glad I stumbled across this website. It has been a life changer for both me and my wife!

Great work! Just a foolish question that is probably answered somewhere else... where is everyone getting these swanky graphs from? Cheers :)

Great work! Just a foolish question that is probably answered somewhere else... where is everyone getting these swanky graphs from? Cheers :)

I log all of my food intake and weight at www.fitday.com - the graph comes from there.

I decided to take a day off of running and dusted off my bike today (and put air in the tires).

- I like running better!

Went 7.4 miles in 30 minutes...

Level 1 = (30 - 136 BPM) = 15%
Level 2 = (137 - 146 BPM) = 19%
Level 3 = (147 - 156 BPM) = 37%
Level 4 = (157 - 175 BPM) = 28%
Level 5 = (176 - 195 BPM) = 0%

Max HR = 169
Avg HR = 148

Workload = 617

So I decided to do something a little off the cuff today... my parents live about 3.5 or so miles from my wife's parents. So I ran from the one house to the other (well... ran and walked to be honest)

I took off right after I mowed my ma's yard, so I was already warmed up.

3.5ish miles took 41 minutes...

Level 1 = (30 - 136 BPM) = 0%
Level 2 = (137 - 146 BPM) = 1%
Level 3 = (147 - 156 BPM) = 23%
Level 4 = (157 - 175 BPM) = 31%
Level 5 = (176 - 195 BPM) = 44%

Max HR = 192
Avg HR = 169

Workload = 865

I don't know if it was because I just got done mowing or if it was because it was ~80 degrees outside, but my heart rate was peaking really fast and recovering really slow today.

Oh well... it was fun... and my kids (ages 3 and 5) were at the end of the driveway cheering :claplow: me on when I got there... GO DADDY!... how precious.

The month is almost over... that means it's almost time for new measurements and pictures... can't wait!

There is something going on with my right foot, so I didn't run today... it hurts just under the outside of my ankle bone (sorry for the accuracy of my biological terms).

So I got on the exercise bike instead (and played PlayStation while I was at it :D)

I went 35 minutes, but have no idea about my stats because I forgot to start my heart rate monitor :lol:

Oh well... off to work

BJ,


Journal is looking good! What equipment right now do you have access to? Also can you post your diet on a typical day what you eat?


:tucool:

Well... I missed my cardio this Thursday (overslept because I stayed up too late) then I missed my makeup on Friday (same excuse as the previous day)... so today I hopped on the bike and rode about 12 miles. Here's the stats...


12 miles... 53 minutes

Level 1 = (30 - 136 BPM) = 4%
Level 2 = (137 - 146 BPM) = 7%
Level 3 = (147 - 156 BPM) = 15%
Level 4 = (157 - 175 BPM) = 72%
Level 5 = (176 - 195 BPM) = 1%

Max HR = 181
Avg HR = 158

Workload = 1056

That was a good workout!!! :claplow:

BJ,


Journal is looking good! What equipment right now do you have access to? Also can you post your diet on a typical day what you eat?


:tucool:

Thanks for checking in on me. As far as food goes. I will give you today as a typical day...

By the way... two holes I've identified in my diet are 1 - not enough veggies & 2 - I don't have a scale, so I am guessing sometimes on the quantities... now I just need to fix those :doh:

M1 = 2 Eggs + 1/4 cup salsa
M2 = 1/2 cup rolled oats + 1 TBS apple butter + cinnamon (first time I've tried it with the apple butter... it was yummy!)
M3 = 1 Chicken breast + ~3 TBS Franks hot sauce
M4 = Turkey taco (ground turkey breast with Franks, salsa, and chili powder mixed in) + 1/2 cup lettuce + 2 Mission Carb balance Tortillas
M5 = 1 scoop chocolate Nitrean + 8 oz skim milk
M6 = 1/2 cup lowfat cottage cheese + 2 tsp unsweetened cocoa powder + 2 packets of splenda

Somewhere in the day I have some MonaVie Active and an Emv (energy drink that MonaVie just came out with)

This breaks down to... 1638 calories / 44g Fat / 165g Carb / 142g Protein (I typically try to get around 150g protein & 40-50g fat then let carbs fall wherever to make up to calorie level)

(I have been shooting for ~1600 calories but tried going down to 1400 last week... was too hungry :eat: so I gave in and switched back to 1600.

Thanks for posting. You are right veggies and fruits need to be there. The majority of your food should be these items. :tucool:


What about equipment?

BJ,


Journal is looking good! What equipment right now do you have access to? Also can you post your diet on a typical day what you eat?


:tucool:

As far as equipment... I have been working out at work during my lunch break (so I don't have to take any time away from other interests)

There we have a universal machine with 4 stations
one where I do Bench & Military
one where I do lat pull downs, tricep pull downs, and could do preacher curls (but I have been doing curls with an ez-curl bar and plates that are there)
one low cable where I do rows
finally one where I do flyes, reverse flyes, quad extensions, and hamstring curls
There is also a treadmill and elliptical machine

I have been slowly building up a home gym with stuff from craigslist. (because my wife is using it! :claphigh:) There I have...
7' olympic bar
2 small olympic bars (I think they call them handles)
4 of each of the following plates - 25, 10, 5, 2.5
Bench (with leg attachments)
Squat rack (with lat pull down tower)
Elliptical Machine
Recumbent Bike
Bicycle
Running shoes
Heart rate monitor

by the way... I plan to take measurements and pictures tomorrow that I'll post in the evening :tu:

I can't wait! Picture and measurement days are exciting when things are progressing!

Measurements (current / last month / original on Apr 1)
Waist = 37.5" / 39" / 41.5"
Hips = 35.75" / 36.5" / 38"
Chest = 39.5" / 39.5" / 41.75"
Chest flexed = 42" / 42.75" / 44.5"
Shoulders = 47.5" / 48" / 48.75"
Both arms flexed = 14" / 14" / 14.25"

Weight Progress - 8 lbs so far this month - shooting for 165 by my birthday... July 21st
http://fitday.com/fitness/DrawPagel.png?Pagels=eNptUl1LwzAU9afkbS%2Bl5Dtp3tS hgpsIg02RIcGFNjDa2bWsULbfbtLNVNeGkPace89JcnNPhV1ac 3jVqdmC1v9OdaUVOBV2ZnNzn%2BmyAu3KbqpMAc5gHIG328buF WjnNl%2FqbW0UQJgiRDiEPjzXTU9zCt2E8TECC%2FNdm%2FzLO OlH%2B1I82HJfLTK9c4lVWZsIvHcyH0YyiZ2qHygCSMqYJX%2B H50QsB3lshCOj3HAPNMLB4b4iGfoJEfuVdSse%2Bgh0pVm7UoY rn1zZzf9CekAl4gFwRukvwFDyHlCCg4Yg7NEFYJgEA0IkDhois AwaypLegKGEywCk7NM4osJbr4%2Fu7E%2FGplmlAD4%2F77Pdd Pc499O01If80lQ%2B%2Ba5o1FUbXem9SoGJ%2F3yuutCsSB9Lv csmx5sfGFymlw%3D%3D

Current Pics...
http://i623.photobucket.com/albums/tt319/bakrbj/Juneend_front-1.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_side-1.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_back.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_ff.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_bf2.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_bf.jpg


Pics from the end of March for comparison...
http://i623.photobucket.com/albums/tt319/bakrbj/Marend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_side.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_back.jpg

Measurements (current / last month / original on Apr 1)
Waist = 37.5" / 39" / 41.5"
Hips = 35.75" / 36.5" / 38"
Chest = 39.5" / 39.5" / 41.75"
Chest flexed = 42" / 42.75" / 44.5"
Shoulders = 47.5" / 48" / 48.75"
Both arms flexed = 14" / 14" / 14.25"

Weight Progress - 8 lbs so far this month - shooting for 165 by my birthday... July 21st
http://fitday.com/fitness/DrawPagel.png?Pagels=eNptUl1LwzAU9afkbS%2Bl5Dtp3tS hgpsIg02RIcGFNjDa2bWsULbfbtLNVNeGkPace89JcnNPhV1ac 3jVqdmC1v9OdaUVOBV2ZnNzn%2BmyAu3KbqpMAc5gHIG328buF WjnNl%2FqbW0UQJgiRDiEPjzXTU9zCt2E8TECC%2FNdm%2FzLO OlH%2B1I82HJfLTK9c4lVWZsIvHcyH0YyiZ2qHygCSMqYJX%2B H50QsB3lshCOj3HAPNMLB4b4iGfoJEfuVdSse%2Bgh0pVm7UoY rn1zZzf9CekAl4gFwRukvwFDyHlCCg4Yg7NEFYJgEA0IkDhois AwaypLegKGEywCk7NM4osJbr4%2Fu7E%2FGplmlAD4%2F77Pdd Pc499O01If80lQ%2B%2Ba5o1FUbXem9SoGJ%2F3yuutCsSB9Lv csmx5sfGFymlw%3D%3D

Current Pics...
http://i623.photobucket.com/albums/tt319/bakrbj/Juneend_front-1.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_side-1.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_back.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_ff.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_bf2.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Juneend_bf.jpg


Pics from the end of March for comparison...
http://i623.photobucket.com/albums/tt319/bakrbj/Marend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_side.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_back.jpg

Wow, big difference between the end of march and the end of june, great work BJ! :tucool:

Sweet bro. Keep up the good work.

So I decided to start into HIT following Ca$on's example (and at the recommendation of RTE)... today was my first HIT'esque workout (still waiting on the Darden book before I'll call it official).

I must say this is the most intense workout I've had in a long time!!! :bb:

Here's what I did in the order I did it...

Exercise (reps / weight)... the weight number is what's on the machine I'm using... I believe it is x12.5 lbs for actual weight

Leg extensions (10 / 125)
Leg curls (8 / 175) - will increase next workout
Calf raises (14 / 175) - increase
Cable rows (14 / 175) - increase
Lat pull downs (5 / 125 then 6 / 100) - my grip went out on this one
Reverse flyes (4 / 75) - decrease
Military press (10 / 38)
Flyes (8 / 100)
Bench (5 / 100) - decrease
Barbell curls (30# / 12)
Tricep push down (15 / 38) - increase
Reverse crunch (14 / no weight)

Holy crap... my muscles are still shaking!

Quick question... what should I be doing for warmup for this workout? I previously did 50% of the weight I was lifting for 10 reps of each exercise that I was going to do in that workout... follow that or can I shorten it somehow?

My advice and Darden's. The first 3 reps of an exercise is warm up! I have never had a training injury. I have never warmed up or stretched.

Good first workout. :tucool:

My advice and Darden's. The first 3 reps of an exercise is warm up! I have never had a training injury. I have never warmed up or stretched.

Good first workout. :tucool:

I don't warm up or stretch either, it's reassuring to read your post rtestes.

and now some bad news (well, not that bad really in the grand scheme of things!)... my right foot has been bothering me since the Monday after Father's Day (I ran ~3.5 miles that day then played around barefoot the rest of the day).

I made a trip to a podiatrist today... some tendon in my foot (goes from the outside rear and inserts near the arch - forget the name) is inflamed. She wrapped it in this stuff that I can't get wet for at least 3 days... no more running for the foreseeable future.

Guess it's a good thing I decided to take the HIT route! ;)

One problem though... can't do calf raises for 2 weeks at least... what should I replace them with?

Less strain on that area the better. Just drop it for right now (if it was me) and just get those other exercises perfected. Glad you started HIT for your overall fitness goals. :tucool:

On lat pull downs use fingers like hooks. Dont grab so hard.

What pain killers are recommended for DOMS? I was SORE today!

Can't wait to go at it again tomorrow.

What pain killers are recommended for DOMS? I was SORE today!

Can't wait to go at it again tomorrow.
ETS from at large nutrition works well. Also try the free version that I do and DB does. Walk 30 minutes after workout. :tucool: Try it and see if it helps.

Doing good! I will respond to your PM that I had no clue was in my box. :o

HIT book in yet? :bb:

HIT book in yet? :bb:


I bought the wrong book :o:doh:

Guess that's what I get for buying the cheapest one I could find... I did a search for Darden New High Intensity... you know what they say about assuming...

Well, I got Darden's The New High Intensity Bodybuilding.

I was going to reorder the correct one today.

It should look like this http://rgr-static1.tangentlabs.co.uk/media/9781594860003/new-high-intensity-training-the-best-muscle-building-system-youve-never-tried.jpg

Yeah... definitely bought the wrong thing... I knew it when I opened it last night (talk about disappointment! :bang:) Here's what I got....

http://g-ecx.images-amazon.com/images/G/01/ciu/d9/10/5648810ae7a098261359c110.L._AA240_.jpg

So I just reordered.

(My dad always told me that if you've got a dumb head your whole body's gotta suffer)

Man... there has to be an easier way to post this!!! :bang:

Anyway, here is today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/spreadsheet.jpg

This stuff is serious! A couple of observations...

1) I was able to do pulldowns without the grip problem today, but my biceps gave out way before I felt in in my lats

2) Doing the bench right after the flyes... my pecs gave out quick

Here is the machine I've been using at work... Hoist 4600 (without the leg press station)

http://www.lixpress.com/cghoist1.gif

and some info about it... http://www.lixpress.com/hoist_4600_multigym.htm

First in honor of Independence Day... I want to say thanks to all of the Veterans and Active Duty Armed Forces out there. I appreciate your service to make this the richest, freest country in the world. It's because of you that we can pursue fitness and share all of this information on this forum.

We were gone all weekend to some friends up in Michigan.

It's odd not logging everything that I eat... it's like I feel blind or something. Need to know how many calories... what are my macros... think I am getting OCD :lol:

That said, I didn't eat the best all weekend, but I didn't go off the deep end either.

I plan to go for 1400 calories / day starting today for this coming week (per RTE's advice).

Hopefully my HIT book will show up early in the week.

Here's day one at 1400 calories... the food choices weren't the greatest, but we were on the road most of the day coming back from the long weekend.

Going for a 60/20/20 macro split... also the first day of going for that split. Close, but it will probably take me a few days to get it right on...

http://i623.photobucket.com/albums/tt319/bakrbj/June5Food-1.jpg

Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/July6workout.jpg


I didn't do so hot :mad:... guess the extra day off over the holiday didn't help! :whistle:

I was able to go up on weight on military press and do one more bench press at the same weight though. :claplow:

I threw calf raises back in. Had a problem with my grip during lat pull downs again. I think it is because I have rows, calf raises, and pull downs all right in a row, so my forearms don't rest enough in between. Is that logical or just a mind game?

Also, as before, I don't feel that my lats are getting a good workout... my biceps (and forearms) burn so bad I have to stop.

Final thought... I love this!!! My whole body is shaky when I get done... and my muscles are all pumped when I am doing my curls at the end... it makes my body look awesome. :flex:

My diet for today...

(I think that I ate too much fruit - but it was good!) Alternative suggestions for Carbs???

http://i623.photobucket.com/albums/tt319/bakrbj/July6Food.jpg

Woo Hoo... the scale said 170.0 this morning!!!!!

(but I have fallen behind pace to hit 165 by July 21st :( - dang holiday weekend :eat:)

http://fitday.com/fitness/DrawPagel.png?Pagels=eNqFUt1qwjAY3aPkbhuUmqRpfnq3K XMwHYKgG0NG0GADpXU1YqHosy%2Bp2rq1bLlIck7Od0LynWOmZ 1rtJ3KtElC6bQRu3fI5V3odm2Emk2EuN%2FGtBxw9kEZG4Jjpk U5VP5a5AeVcr0wcARZC3wNvD4XeRqAc63Qmk52KAMIEQ04JdMd jWTQ0RwFx9MEDU%2FW1U%2BlS2dKP8jV70vnWTGO5sUKT75QH3 qsyd4x46HN4NZAHurmgkyMtDnVw0A%2FF9bAcE20%2Fxnw3h9W M2z4MddSgSg39hf2u5lnX39QCJMDwAgKEHToDDAWtQcBxXRMwz OsaEorGIESC8hpw3sgoIqy2pkTgWkaF7ZcFC9us8p9m0PDvp13 6vjhY2XOVswjgUxD6WWpUYSbSRequN8qWMum51PWaQN574EWvn PPxFN9BLvfpOcPO8zErol%2B5%2FHHN4eYb7eW%2B4w%3D%3D

Woo Hoo... the scale said 170.0 this morning!!!!!

(but I have fallen behind pace to hit 165 by July 21st :( - dang holiday weekend :eat:)


Congrats on the weight, BJ! You're doing great. You may do better than you think by your birthday (which is my birthday as well). Your progress pics show a lot of, well, progress. :tu::tu:

Congrats on the weight, BJ! You're doing great. You may do better than you think by your birthday (which is my birthday as well). Your progress pics show a lot of, well, progress. :tu::tu:


Thanks for the encouragement and kind words!

And Happy Birthday in two weeks!

Here's what the food for today will be...

(This is my first week of going for 60/20/20 macro splits and also dropped from 1600 calories to 1400, so I am still trying to get this right)

http://i623.photobucket.com/albums/tt319/bakrbj/July7Food.jpg

168.8 this morning :claphigh:

Guess that I'm dropping more water weight from the weekend cookouts (no other good way to explain a 1.2 lb drop in one day)

Either way, I'll take it... back on track to hit the goal of 165 by July 21!

(I really need to stop weighing myself every day)

http://fitday.com/fitness/DrawPagel.png?Pagels=eNqFUl1rwjAU3U%2FJmxuUNknz1b5 tyhxMhyDoxpARNNhAaV2NWCj629dUbZ0tWx7SnJNzT8m955jqm Vb7iVyrGBT2GIKe%2FXzNlV5HZpjKeJjJTdRzgKUH0sgQHFM90 onqRzIzoJjrlYlCwCl0HfD%2BmOttCIqxTmYy3qkQIEwwFIxAe z2WeUML5BNLHxwwVd87lSxVWfpZvKXPOtuaaSQ3pdBkO%2BWAj 6rMXiNBXQGvFnJAN%2Bd3cqTFoQ4OujS4XiXHg7Yf567dabXjt g9HHTWoUtt2ICZu7hdlC5unXreuBYiP4QX4CFt0BhgGrAa%2Bw HWNz7GoawgNGgOKAiZqIEQjY4jw2pqRANcyFpQzvAAOEbKyRTn N4p9pMer%2B%2Bc5LMBaHUvZSBTEE%2BJSUfpoYlZuJtJm790b pUsaejaXXJPbBAa96ZZ2Pp3wPMrlPziG3nk9pHt4E99dvDnc%2 FGU%2FFEQ%3D%3D

My original goal when I started cutting weight at the beginning of 2009 was to get down to 185... I way overshot that goal! I then set a goal for 165 by July 21st, and I'm almost there... so, now it's time for a new goal and plan!

Feedback is welcomed and appreciated!

Thanks to RTE for guiding me in developing my plan (he's a patient man! I can only guess how many times he would have liked to choke me)... here's the next several weeks...


The information…
Reading plan from – The New High-Intensity Training book by Darden
1) pp80-95 has the center of theory.
2) pp 96-129 covers exercises and form.
3) PP218- 238 is questions, answers and trends.
4) Then the rest of the book



The diet…
60C/20P/20F macros. Diet for cut = 1400 for 1 week (this current week), 1800 for 2 weeks, 1600 for 2 weeks, 1400 for 2 weeks, 1200 for 1 week.


The workout…
Do as many reps as possible with good form. If you can't complete 8 reps, reduce weight by 5-10%. If you do more than 12 reps, increase weights 5-10%.

3 second up and 3 seconds down. 60 sec rest between sets.

leg extensions
leg curls
calf raise
Cable rows
Lat pull downs
Reverse flyes
Military press
chest Flyes
bench press
barbell curls
Tricep push downs
crunch


The goal...
Cut fat and build muscle... see my abs!

Here's today's workout

The numbers in parentheses are negative only reps that I did once I reached failure :bb:

Forearms were not as painful but still a minor issue. I figured out how to use the padded belt to do calf raises... I almost couldn't walk when I was done!

I also corrected my form on cable rows... they kicked my butt today!

By the end of the workout my muscles were thoroughly spent... that's why the lower numbers on the last few exercises... my muscles were screaming "NO MORE"

Today is by far the most intense workout that I have had since I started lifting :flex:... no wonder they call it High Intensity Training! I am shaking all over!

http://i623.photobucket.com/albums/tt319/bakrbj/July8workout.jpg

Today's food... much closer on the macro splits... I think that I'm getting it slowly but surely

http://i623.photobucket.com/albums/tt319/bakrbj/July8Food.jpg

Doing good!


For Lat pull downs try to use fingers as hooks and not GRIP as much. This will reduce the forearm and bicep issue. Also location on the bar. Try a little wider grip or closer and feel for the best form.

Doing good!


For Lat pull downs try to use fingers as hooks and not GRIP as much. This will reduce the forearm and bicep issue. Also location on the bar. Try a little wider grip or closer and feel for the best form.

Thanks for the feedback... I try to hold the bar at my middle knuckle and wrap the ends of my fingers around it... not grip all the way at my palm. Is this correct?

Thanks for the feedback... I try to hold the bar at my middle knuckle and wrap the ends of my fingers around it... not grip all the way at my palm. Is this correct?
Sounds right. Try hand position then or maybe weight is too heavy. (Just some things to try)

I thought I would have a bad food day given that I was going out for lunch and we were having company over for dinner, but it turned out to be pretty close! :claplow:

http://i623.photobucket.com/albums/tt319/bakrbj/July9Food.jpg

Dang... I'm still a little sore from Wednesday's workout... is that normal???

I plan to proceed like normal with today's workout... should I be concerned about the continued soreness. It is not anything more than DOMS... no joint soreness or anything... just used my muscles up at the last workout!

This HIT stuff is killer!!! My whole body is just absolutely worn out when I get done. It is also making me super sleepy... is that due to the workouts or the 1400 calories? (I'm looking forward to 1800 next week)


Today's workout...

Forearms were better, but still sore at the end of pull downs.

I feel like I could do more benches, but my pecs / front of shoulders (area right above my armpits) burns so bad I can't push through it.

http://i623.photobucket.com/albums/tt319/bakrbj/July10workout.jpg

Here's yesterday's diet... didn't have a chance to post it yesterday...

http://i623.photobucket.com/albums/tt319/bakrbj/July10Food.jpg

Woohoo!!! made it through the 1400 calorie week (which I didn't think I would be able to do)... now it's 1800 for the next two weeks!

bring on the food :eat:

Prepped a bunch of food an separated into individual portions for the week (I keep these in the fridge at work and eat most of my meals there - and dinner during my hour drive home)

Here's what I've got...

Shrimp - 4 servings @ 85g
Broccoli (steamed it too) - 6 servings @ 125g (the bags are steamy... the pic didn't turn out to well)
Green beans (straight out of our garden!) - 5 servings @ 100g
Sweet Cherries - 3 servings @ 138g
Strawberries - 2 servings @ 175g
Blueberries - 3 servings @ 96g
Walnuts - 6 servings @ 15g

http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0544.jpg

I have the greatest wife in the world!!!! :bow:

She found a recipe some where on here with the idea of making pizza on tortilla shells. I LOVE PIZZA :drool:

So she made this for me :eat: (I've had it Friday, Saturday, and plan to have it again today... never get tired of pizza)

http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0537.jpg

It is a perfect pizza substitute! And two full pizzas this size are only 300 calories

I have the greatest wife in the world!!!! :bow:

She found a recipe some where on here with the idea of making pizza on tortilla shells. I LOVE PIZZA :drool:

Heck yea bro I love pizza to. Its like the best thing in the world lol. I made a post about one of the way I make mine. Check it out.

http://forums.johnstonefitness.com/showthread.php?t=48076

Great workout today :flex: And finally no problems with grip on lat pull downs - and I finally felt a good force exerted on my lats... always felt more on my biceps in the past.

Weight and/or reps went up on most exercises...

2 Questions though -
1) The machine I'm working on only goes up to 200#... what do I do when I need more weight? Already there on calves and almost there on cable rows.

2) The machine goes up by 12# increments... makes it hard to do a small step on the ones where I am already at a low weight (reverse flyes, military press, and tri push downs). Do I carry them higher than 12 before changing?

(oops... the number for lat pull downs = 100#... same as previous)
http://i623.photobucket.com/albums/tt319/bakrbj/July13workout.jpg

Diet for the day...

http://fitday.com/fitness/PublicJournals.html?Owner=bakrbj&Year=2009&Month=6&Day=13

(sorry, getting too lazy to do the screen shots and such)

thinking out loud... why does the URL say month=6... isn't July month 7?

Anyway... quick breakdown...

1787 cal... 21f/59c/19p... must have some rounding error too

So much for logging the diet today!!! :whistle:

I took my wife to the Indian buffet for lunch :eat::drool: to celebrate her loss of 30# :claphigh:

It was YUMMEE!

Spot check... waist measurement is slightly under 36.5" (was 37.5" at the beginning of the month)

that's a loss of 5 inches since the beginning of April!!!

Today's workout was great!!! went up on either reps or weight on all but one exercise... I am whipped

First try at lat pull downs my forearms were burning big time, so I stopped, did reverse flyes, then came back to them... managed to get through them the second time around.

I'm not sure if it is just mental, but I think I see my muscles growing!!!:flex:

Actually thinking about taking mid-month pictures.

http://i623.photobucket.com/albums/tt319/bakrbj/July15workout.jpg

Doing good BJ! PM back to you.


Great job on the food prep and that pizza looks A++++.:drool:

Diet for the day...

1847 cal - 19%F / 60%C / 20%P

http://fitday.com/fitness/PublicJournals.html?Owner=bakrbj&Year=2009&Month=6&Day=15

Diet for the day... 1833 cal - 25%F, 53%C, 22%P

(my Pastor and his wife came over for dinner with us tonight... we had fajitas... yummee!!! Let to a macro breakdown being a little off, but what the heck... live a little!)

http://fitday.com/fitness/PublicJournals.html?Owner=bakrbj&Year=2009&Month=6&Day=16

I've been thinking about posting mid-month pics because I have been seeing a lot of results this month... then someone requested, so here it goes...

http://i623.photobucket.com/albums/tt319/bakrbj/July16_front-1.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/july16_side.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/july16_back.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/July16_ff.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/July16_bf.jpg

And when looking back at my old pictures I had to say holy crap to the comparison with these two...

http://i623.photobucket.com/albums/tt319/bakrbj/Marend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_side.jpg

Great job brother man. It is awesome being able to look back at old photos and comparing them to current ones. I am still shocked at mine. And yours there is big difference in before and after. Oh by the way did your wife ever find the Flatout Flatbread?

Oh by the way did your wife ever find the Flatout Flatbread?

I forgot to ask her to before she went to the grocery :doh:

Today's workout...

I used the rowing attachment to do pull downs... didn't hurt my forearms at all!
http://dsp.imageg.net/graphics/product_images/p5888200p275w.jpg

I am worn out... I think that I say that after every workout :lol:

http://i623.photobucket.com/albums/tt319/bakrbj/July17workout.jpg

Weighed in at 166.2 this morning!

The goal of 165 by my birthday is still a potential... (going to eat less than the 1800 calories I've been on and throw in some cardio that I have been avoiding over the next couple of days to see if I can hit it - hate to miss a goal)

http://fitday.com/fitness/DrawPagel.png?Pagels=eNqFU11rwjAU3U%2FJmxuUmqT57Nu mzMF0CIJuDBlBgw2U1tWIQtHfvqZqq2vZ8pDmnNx7crk995iaq dG7sVrpGOTuGIKO%2B3zNtFlFdpCqeJCpddTxgKP7yqoQHFMzN InuRSqzIJ%2BZpY1CwCn0PfD%2BuDebEOQjk0xVvNUhQJhgKBi B7nqk9jUtUEAcffDARH9vdbLQRepn%2FpY%2Bm2xjJ5FaF4E22 2oPfJRp7hoJ6gt4tZAH2rmglSMNDrVw0KfyehUcl009zn2303L HTR2OWnJQGe3agZho3hdcQ4eV7zDmo5uq5kXD68ZcN7oBSIDhB QQIO3QGGEpWgUDgKifgWFQ5hMpagCLJRAWEqMMYIrySZkTiKoz J4o9fAIcI4RpIXlXAOawr4IJTFzYvLJL%2FYwFG%2FT%2FbcXH b%2FFCEvZTuDgE%2B2a%2BXJlbv7Vg5I993h%2BlCxV3n9W49B g8eeDVLp3w8DU0%2FU7vkPDlO8yndh7%2Bm4eaZw90PsGPVhQ% 3D%3D

Today's workout...

Observations / Questions (Chris, RTE, anyone)
1) I used the row bar for pull downs again... I'm not sure on this though... feels like it might be working my biceps more than my lats... Any input? (I started doing it because it feels better on the forearms)

2) Since I am out of resistance on the cable rows I tried a different station... the bench on this machine is done sitting up... the bars can be switched to the other side and the seat pulled out to do rows that are something like a reverse bench. It was a lot harder at a lower resistance than the cable rows... should I continue with these?

3) I tried to take 0 break between flyes, bench, curls, and tris... but then my tris suffered. Is that too advanced for me to do? (My feeling is that it is and I was pushed beyond my capability... but that's the point right?)

4) My workouts were taking about 45 minutes to an hour... too long... so I got the clock down off of the wall and timed my cadence... I was going too slow... 5+ seconds each direction. I sped it up to 3 seconds today and it only took 35 minutes!

http://i623.photobucket.com/albums/tt319/bakrbj/July20workout.jpg

I DID IT :claplow::claphigh:

My goal was 165 by my birthday (today)... I weighed in this morning at 165.4... close enough for me to call it mission accomplished!

Thank you John Stone Fitness Forum and everyone that has provided advice along the way :bow:

http://fitday.com/fitness/DrawPagel.png?Pagels=eNqFU9FqwjAU3afkbRuUmqRtkvZtU %2BZgKoKgG2OMoMEGSuNqxELRb19SNVUrWx7SnnPvPUlvz90rO ZViO%2BZLkYHKvibg3j6%2BZ0IuU91XPOsXfJXee8DSPa55AvZ KDmQuuikvNKhmcqHTBNAI%2Bh54fyrlOgHVUOZTnm1EAhAOMWQ khDY85GVDMxSElt55YCJ%2BNiKfC1P6WY3UiyzWepLylUnUxUZ 44KMus2HEIp%2FBs4U8cJsLbnJhi0M3OOhH8fkyHI3bepT6do% 2FqHbd1KLpRg%2Bps2w5EWDtuuJYOqc8hxEfXtyLRVfaX%2BQl Ns86b3wJhgOEJBAhbdAQYxsSBgGFXE1DMXE0YxY1AhGLCHGCsS SMopE6ahDF2aSQ2LjgBChHCDYipuwGlsLkBZTRyaScLmY8eqQG %2FMI2xVfWPbUzz%2FmyXk9%2BZtNd6IhKAD5btqlyLUo%2B5N f9DZ6DmPOvY%2Beg0o%2FPogTe5sMr7w6D1Cr7Nj9NmNZ9VmVx N0MUxu7tfKZTiXQ%3D%3D

I DID IT :claplow::claphigh:

My goal was 165 by my birthday (today)... I weighed in this morning at 165.4... close enough for me to call it mission accomplished!

Woot woot! Congratulations. And Happy Birthday. Only the best people are born on this day. Looking great in your last pic. Enjoy your day.

Wow, amazing progress man, you've done really well. You've done exactly what I aim to do. Well done.

Observations / Questions (Chris, RTE, anyone)
1) I used the row bar for pull downs again... I'm not sure on this though... feels like it might be working my biceps more than my lats... Any input? (I started doing it because it feels better on the forearms)

2) Since I am out of resistance on the cable rows I tried a different station... the bench on this machine is done sitting up... the bars can be switched to the other side and the seat pulled out to do rows that are something like a reverse bench. It was a lot harder at a lower resistance than the cable rows... should I continue with these?

3) I tried to take 0 break between flyes, bench, curls, and tris... but then my tris suffered. Is that too advanced for me to do? (My feeling is that it is and I was pushed beyond my capability... but that's the point right?)

4) My workouts were taking about 45 minutes to an hour... too long... so I got the clock down off of the wall and timed my cadence... I was going too slow... 5+ seconds each direction. I sped it up to 3 seconds today and it only took 35 minutes!

1) Use the lat pull down bar and try underhand grip.

2) Not sure what you mean by this. Videos? Pictures?

3) You should wait on that type of workout.

4) Thats great! Most people are too fast. Do the math before hand.

12 sets, 3/3 10 reps = 6 seconds per rep = 60 seconds per set, 1 minute rest x 12.

12 x 60 sec set = 12 minutes

12 x 1 = 12 minutes

Thats 24 minutes plus or minus depending on how many reps and also that failure rep takes longer. So 30 minutes would be a good number to shoot for. :tucool:

Thanks everyone for the B-Day wishes and congrats on the progress. If you want to know how I did it, check this post... the slight edge...

http://forums.johnstonefitness.com/showthread.php?t=48137

WooHoo... happy birthday... had a 10" meat lover's pizza, an oil can of fosters, and the ice cream cake is coming!!!! :drool::eat::drool::eat:

(guess I should stay away from the scales for a week or so :doh:)

Happy B-day brother man!!!

:barf:

I think that I just consumed more calories in one meal than I have had in a typical day for months... :barf:

I can't believe that I used to eat like this all the time! NO THANKS!!!

Now... onward until I hit a 32" waist! No more scale... just the tape measure

2) Not sure what you mean by this. Videos? Pictures?


Here you go Chris (from the manual for the machine)...

Is it OK to do these instead of cable rows?

http://i623.photobucket.com/albums/tt319/bakrbj/row.jpg

Today's workout...

I was really tired today due to not sleeping enough last night (and probably didn't sleep well either thanks to the massive cheat meal I had)

Felt like I could barely make it through the workout today, but pushed ahead anyway. Small improvements in a few areas, but I'm confident that Friday's workout will be better!

http://i623.photobucket.com/albums/tt319/bakrbj/July22workout.jpg

BJ That should be fine.

Today's workout...

I added green highlights to the spots where I completed 12 reps and am thus ready to increase weight. There has been steady progress except for...

Lat pull downs
Chest Flyes
Bench

(The pull downs is due to the forearm pain and the bench is partly due to a lactic acid buildup... I guess that I am going to have to buy straps for the pull down)

I am going to post this in the Weight/Strength Training section.

http://i623.photobucket.com/albums/tt319/bakrbj/July24workout.jpg

Well... my dad always told me... "If you've got a dumb head your whole body's gotta suffer."

I spent about 10 hours on Saturday splitting wood (with a log splitter) I guess that doing dead lifts for 10 hours isn't such a great idea :lol:

Now my right wrist is sore. :cry: So, I am staying away from exercises that require my hands for a little bit. I have to recover by this weekend so I can finish the job :D

Anyway... Saturday's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0563.jpg


Today's workout...

http://i623.photobucket.com/albums/tt319/bakrbj/Jul27workout.jpg

Woo hoo... the wrist felt all better, so I went ahead with a full workout! (I did wrap both with ace wraps first)... no pain, no issues :claphigh:

So here's my workout... I am going to change it up a little next week (based loosely upon Beginning HIT Routine 2 from Pg 133 of the New HIT book, but modified to fit my available equipment)...

DROP

lat pull downs (since I can't seem to get my forearms to cooperate)
calf raises
reverse flyes
military press


SUBSTITUTE

pull overs (I think I have figured out a way to do them on the machine at work)
shrugs
lateral raises
wrist curls


http://i623.photobucket.com/albums/tt319/bakrbj/Jul29workout.jpg

Also, I think that I am getting tired of cutting and would like to do some bulking (by following Phase 2 in the New HIT book - pg 199).

I originally was going to stair step the diet down 200 cal every other week from 1800 down to 1200 and see where I ended up (this would take through the first week of Sept)...

Well, this week was my first week at 1600 and I am thinking about dropping 200 every week down to 1200 rather than every other. (this would take through Aug 14)... then pending on where I was versus the goal, going for 1100 one week or start adding food back in.

The original goal was to see my abs... something that I've never seen before! And get my waist (measured around my belly button down to < 32" - right now at 35 5/8")

Two questions
1) Any feedback on the Creatine Loading plan from the HIT book?
2) Stay at stair stepping every other week or go for every week?

Feedback is greatly appreciated!

I was just logging some food and decided to look at this... SWEET...

http://fitday.com/fitness/DrawPagel.png?Pagels=eNptU11LwzAU9afkzZdRkpuvm76pA wU3EIRNkSHBlTUwWp0bG5Ttt5tkmsjaPKQ5J%2Fec3OT2nlo3c 9X%2Bya6qNenCcmy3tiSn1k1cU93VdrMl3dwtt3VJlKTFiLzcH Nx3Sbqpa2Z2vatKwoCjFILSsD21h0QLQ1Ggp48j8lx97armo%2 FLSt%2B41hoQlM9yLmBFxDgYMsZDm%2FwicLrxPHixwcoDjg5z ocWyAo%2F1zten7aR2y1DLO0PfRbEDDYnS8n8L%2Bvud6Piqeo 1TBLrNSciCaFwtfnPywwI0BJWJRfCkoaKAJoFb4B5hAphJQsZJ nABSzAQieDbi3hwSAmmTAOULScA2YNEKabCCZyRlIxBymmNDJW gkDKUwZEAloyhhkYHTKQGuaM9CoZQpDxvPlEEEGzeLo3%2B2hc qt6WxI4%2F6yPbhne8HTujvHG7pvfFgnBt%2B2hvGiKC31QleQ 6fN7ncWvSru439rO%2BPl79ANFLyXQ%3D

DROP

lat pull downs (since I can't seem to get my forearms to cooperate)
calf raises
reverse flyes
military press

SUBSTITUTE

pull overs (I think I have figured out a way to do them on the machine at work)
shrugs
lateral raises
wrist curls
Do lat pull downs with less weight. Use your LATS not your arms. I would not substitute.

Why cant you do calf raise? Have a smith machine?

I agree on lateral raises

Military press I would not sub out. Once again do you have a smith machine or barbell?

Also, I think that I am getting tired of cutting and would like to do some bulking (by following Phase 2 in the New HIT book - pg 199).

I originally was going to stair step the diet down 200 cal every other week from 1800 down to 1200 and see where I ended up (this would take through the first week of Sept)...

Well, this week was my first week at 1600 and I am thinking about dropping 200 every week down to 1200 rather than every other. (this would take through Aug 14)... then pending on where I was versus the goal, going for 1100 one week or start adding food back in.

The original goal was to see my abs... something that I've never seen before! And get my waist (measured around my belly button down to < 32" - right now at 35 5/8")

Two questions
1) Any feedback on the Creatine Loading plan from the HIT book?
2) Stay at stair stepping every other week or go for every week?

Feedback is greatly appreciated!
Bulking will add weight and size. Why don't you finish the cut before doing a bulk? It's best to do a bulk when you are lean and then gain up. You want to see abs? Lower bf% is where it's at.

As for calories I like switching everyday or on workout days. Sometimes switching everyday is hard with planning.

I like to do 1200-1850 range. 1100 was pretty low for me but do-able.

Mon- 1200\1250
Tues- 1300\1350
Wed- 1400\1450
Thur- 1500\1550
Fri- 1600\1650
Sat- 1700\1750
Sun- 1800\1850

If you can do it try the above diet plan with a 60/25/15 split. When you do bulk I liked RESULTS from Atlarge.

Bulking will add weight and size. Why don't you finish the cut before doing a bulk?

It's either due to my impatience or my ADD... I want the results now :lol: and I am getting tired of doing the work :confused:

Not a good combination.

Guess that I will hang in there for a while and see what comes...

Thanks for correcting my thinking... I know what the right thing to do is, but sometimes doing what we know is right is the hard part... that's where someone like you helps out... just a gentle nudge... THANKS!

[B]
[/LIST]Do lat pull downs with less weight. Use your LATS not your arms. I would not substitute.

Why cant you do calf raise? Have a smith machine?


I do all of my workouts at work on one machine... I will scan the pages of exercises possible tomorrow and post in my journal.

I don't get the lat pull downs... it is actually quite frustrating. :bang: I was doing a lot heavier weight when I was doing the 5 sets of 5 reps before... now when I get to about 5 or 6 my forearms start hurting sooooo bad I just can't keep going. (I can do body weight chins, but I don't have a bar to do them on)

I will do them again tomorrow and try to pinpoint the exact position where my forearms hurt. I guess that I could also try to do them before the rows and see if that makes any difference.

(That's why I was going to do the forearm curls for a while... try to strengthen them up a bit and see if that helps any)

As far as the calves... I am just maxed out on weight that the machine provides.

What about the shrugs? I would like to do them for a while, but what should I sub out? Here's my current routine...

Leg extension
Leg curl
calf raise
cable rows
lat pull downs
reverse flyes
military press
chest flyes
bench press
barbell curls
tricep push downs
trunk curls

The extra exercises that I wanted to add in were wrist curls, lateral raises, shrugs, and pull overs... thoughts?

So let me make sure before I post anything else. You don't have free weights correct?

So let me make sure before I post anything else. You don't have free weights correct?

I do at home, but I prefer to work out on my lunch break so I don't have to take any time away from the family to do it... I am gone from them enough now.

At work there is a curl bar, 2x 25, 10, 5, 2.5 pound plates, and 2x 15, 12, 10, 8 pound barbells.

reverse flyes

^ Take this out and move wrist curls before trunk curl. :tucool:


Everything else looks good.

Today's workout...

I dropped reverse flyes and moved lat pull downs ahead of rows. No forearm problems :claplow: but I wasn't able to do as much on the rows :doh: - I will have to drop weight on them next week. I also picked up forearm curls to try to help with the continuous forearm struggles I have been having.

Legs continue to jump weight pretty fast!

What about going for an inclined bench? (just a random thought)

http://i623.photobucket.com/albums/tt319/bakrbj/Jul31workout.jpg

Sure you can change it up to incline.


Also make sure to do trunk curls after wrist curls.

Also make sure to do trunk curls after wrist curls.

Oops... I did them, but apparently cut that off of my sheet :o

OK... so here are the pages from the owner's manual for the machine at work that shows exercises that can be done...

http://i623.photobucket.com/albums/tt319/bakrbj/page30.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/page31.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/page32.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/page33.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/page34.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/page35.jpg

I was supposed to take and post progress pics this weekend, but I was super busy... finished splitting the wood!!! And cut down a tree for my grandpa (cut pieces and stacked too)... then helped a friend build a play house... weekend full of gas powered equipment... it just doesn't get any better than that!

Anyway, here's today's workout... I definitely didn't rest enough over the weekend and the second half of the workout suffered. Can't wait for bed tonight!

(And I will get those progress pics posted sometime in the next couple of days... promise!)

http://i623.photobucket.com/albums/tt319/bakrbj/Aug03.jpg

Oh... by the way... switching order of rows and pull downs seems to have alleviated my forearm pain problems. I feel them slightly when doing the rows, but nothing like it was before.

The pain is along the outside of my forearm... it feels like it originates at my pointer finger then switches sides just after my wrist then runs straight up the outside of my forearm.

Oh... by the way... switching order of rows and pull downs seems to have alleviated my forearm pain problems. I feel them slightly when doing the rows, but nothing like it was before.

The pain is along the outside of my forearm... it feels like it originates at my pointer finger then switches sides just after my wrist then runs straight up the outside of my forearm.
Are you underhand or overhand grip?

Are you underhand or overhand grip?

underhanded... palms facing me (but it doesn't matter... the pain comes either way if I do the rows first)

PROGRESS PICTURES!!!!!

(Waist measurement down to 35.75", hip measurement down to 34.5"... all other measurements down too... my arms are down to ~13" :cry:)

http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0569.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/IMG_0570.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/IMG_0571.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/IMG_0572.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/IMG_0574.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/IMG_0573.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/IMG_0575.jpg


EDIT... had to add in the pictures from April 1st for good comparison...
http://i623.photobucket.com/albums/tt319/bakrbj/Marend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_side.jpg

Great job brother man. Awesome progress!!!

This is awesome man, we're the same height and your starting weight is not much different than where I am now, you're journal is an inspiration. Great results!

This is awesome man, we're the same height and your starting weight is not much different than where I am now, you're journal is an inspiration. Great results!

Thanks! Just take it one day at a time... one week at a time. Make the right choices. Your body doesn't want to carry the extra weight... give it what it needs and your results will follow.

And the wood splitting project is complete (I think we will stay warm this winter!)...

http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0566.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0567.jpg
http://i623.photobucket.com/albums/tt319/bakrbj/IMG_0568.jpg

Dang!! That's a lot of wood! You're lookin' good, too. :nod:

BJ,

I bet you will see abs SOON. Pictures are good! :tucool:

BJ,

I bet you will see abs SOON. Pictures are good! :tucool:

Dang... I hope so... I am getting antsy about it...

Today's workout... just keep moving along... some pretty good increases in strength in the month of July :flex:

http://i623.photobucket.com/albums/tt319/bakrbj/Aug05.jpg

Today's workout was different... Did it at home on my free weights with a friend. (I didn't feel like I got as good of a workout in - partially because this is the first time I used my free weights, so the form didn't feel right & partially because the breaks between were longer since working out with someone)

Leg extensions - 120 x 12
Leg curls - 100 x 5
Lat Pull Down - 120 x 8
Bent over row - 95 x 8
Military press - 65 x 8
Fly - 35 per arm x 8
Bench - 125 x 7
Bicep curls - 45 x 10
Tri push down - 40 x 9

Using home gym now? :confused:

Using home gym now? :confused:

Just tonight... company came over tonight so we worked out together (and I left work early)

I took a 12 mile bike ride today... first time I've done cardio in a long time! I think that I am going to start doing it for ~30-45 minutes 2-3 times x week again... I just felt better when I was doing it on a routine basis.

Speaking of feeling better when I was, I don't know what's going on, but I feel that I am losing the passion for cutting. I really want to go on to see my abs, but struggling right now.

I've decided to up the calories a bit, but stay super clean... thinking somewhere between 1600 & 2000 (I was at 1400 last week and it made me feel weird - kind of light headed a lot :()

Anyway, I'll quit whining now. Almost time for bed!

Super workout!!! :bb::flex:

I added some more color coding... green background in a cell means it is time to increase weight on the next workout... green numbers for reps indicate an increase in reps performed over last workout.

Red will indicate a backward change, and yellow no change (hopefully we don't see much of those colors)

I changed up three things...

1) back to the cable rows. Although I am out of resistance, they work my back a lot better than the reverse bench exercise

2) I am going to switch over bicep curls to using the preacher bench on the machine for a while

3) I quit trying to count reps on calves and rows... just focusing on going slow until I can't go any more (I lose count all the time)

http://i623.photobucket.com/albums/tt319/bakrbj/Aug10.jpg

I meant to do cardio this morning, but didn't wake up in time :doh: So it did it right when I got home from work

10 miles on the bike through the beautiful country side... 42.5 minutes

Zone 1 (< 136 bpm) = 1%
Zone 2 (137 - 146) = 4%
Zone 3 (147 - 156) = 6%
Zone 4 (157 - 175) = 84%
Zone 5 (176 - 195) = 4%

Average = 163 bpm
Max = 179 bpm

Workload = 867

I had perhaps the best workout since starting HIT today :claphigh::bb:

Tried to focus on moving the muscles in my back only on the pull downs and rows... could really feel a difference!

http://i623.photobucket.com/albums/tt319/bakrbj/Aug12.jpg

11 miles on the bike... 46 minutes

Zone 1 = 0%
Zone 2 = 3%
Zone 3 = 8%
Zone 4 = 84%
Zone 5 = 4%

Average = 164
Max = 182

Workload = 962

Feels great!!!

:tucool:Doing good BJ!

:tucool:Doing good BJ!

Thanks brother! Today will be the best workout I have ever had!!!!!!

Thanks brother! Today will be the best workout I have ever had!!!!!!
Thats what I'm talking about!!! Make it hard but shoot for 12 reps or more!

:moon: Don't let that iron win. KILL IT! :evil:

Wow... my muscles are still shaky :spaz:... 30 minutes later! :bb:

I went up on either weight or reps on almost every exercise today!


http://i623.photobucket.com/albums/tt319/bakrbj/Aug14.jpg

didn't have time to post the cardio yesterday... did 11.6 miles on the bike in 48 minutes...

Zone 1 = 0%
Zone 2 = 1%
Zone 3 = 3%
Zone 4 = 85%
Zone 5 = 10%

Average = 169
Max = 182

Workload = 1025

Today was one of the worst workouts recently :mad: Didn't get enough sleep last night and I'm feeling it!


http://i623.photobucket.com/albums/tt319/bakrbj/Aug17.jpg

I am going to start creatine loading tomorrow. :D Ready for a new leg of the journey!

Still keeping the diet at 1800 calories (not including the ~400 cal / day from the sugar) for the balance of August though... then start increasing it by 200 cal / week up to ~2500ish

I will keep this journal going through the end of the month then start a new one :tucool:

I am going to start creatine loading tomorrow. :D Ready for a new leg of the journey!

Still keeping the diet at 1800 calories (not including the ~400 cal / day from the sugar) for the balance of August though... then start increasing it by 200 cal / week up to ~2500ish

I will keep this journal going through the end of the month then start a new one :tucool:
Time to see the beast grow! :tucool: Doing a good job BJ!

Man... I have been soooo sleepy lately :sleep: I finally gave in and went to bed at 8:30 last night. Boy do I feel good today... can't wait for the workout!

Today's workout was GREAT... I was sooo close to getting one more rep on several of the exercises, but just couldn't get that last 1/4 of the movement out... should see big gains on Friday!

I tried to do negatives as indicated by numbers in parentheses on all exercises that I couldn't hit 12 reps on to get to a total of 12... although I couldn't work up enough strength cheating to get some of the negatives in

(I am doing crunches before bed instead of with the workout... going for 5 days per week on crunches per RTE's advice)

http://i623.photobucket.com/albums/tt319/bakrbj/Aug19.jpg

Waist measurement was 34.5" this morning :D

:bb: I felt really light headed twice today and had to lay down for about 30 seconds... guess I was pushing it HARD :flex: or not breathing enough :o

I almost got up the 11th bench... all but the last 5 degrees on the elbows... oh well... get it next week. Looking forward to Monday... I will have almost a whole week of creatine loading in by then. Hoping to see some results.

I did two sets on the forearm curls... first with palms up then with palms down.


http://i623.photobucket.com/albums/tt319/bakrbj/Aug21.jpg

:mad: This is the second Monday in a row that the workout wasn't that great :bang:

After reading this thread... http://forums.johnstonefitness.com/showthread.php?t=48448 ... about back work, I tried going down on weight for the lat pulls... I think that I am going to get a set of straps too.

Other than that, just flat today.


http://i623.photobucket.com/albums/tt319/bakrbj/Aug24.jpg

A bit better today, but I have several observations and two questions... please weigh in... (I am trying to pay much closer attention to form)

Questions
1) I notice that when doing leg curls (hamstrings) that I am only going the first 90 degrees - from straight to bent. The weight is too heavy to move from 90 degrees all the way to my butt. So, I tried dropping weight after my first set to get this part of the motion in. When doing that, it doesn't feel like I get enough resistance in the first 90 degrees. What should I do? (which part of the range of motion is most critical?)

2) Military press seems to be suffering due to the better form on the lat pulls and rows... is this logical?

Observations
1) Focusing on form on the lat pull downs and rows is definitely where it's at! I am feeling a lot more work done with my back and a lot less with the arms. I wish that I had one of those lat machines that forces more isolation.... oh well... beggars can't be choosers!

2) I realized that I was doing triceps and biceps in the wrong order (was doing bis first), so I switched them back... didn't do as well on tris since I just got done benching

3) I actually watched the clock when doing trunk curls... I was going to fast before! Man, the 10s up cadence is SLOW. They were a lot harder to do. I followed that by doing vacuums... 30s followed by 30s rest for 3 reps. (I was trying to do these before bed instead of after working out, but I haven't been able to fit them in before bed for the last several days, so I guess back to doing it with the workout)


http://i623.photobucket.com/albums/tt319/bakrbj/Aug26.jpg

I am so sick of drinking this sugar water!!! :spitwater:

4 more days!

4 more days of 1800 calories... 4 more days of sugar water... 4 more days of cutting... 4 more days of this journal! :claplow:

I will post pics this weekend

I am so sick of drinking this sugar water!!! :spitwater:

4 more days!

4 more days of 1800 calories... 4 more days of sugar water... 4 more days of cutting... 4 more days of this journal! :claplow:

I will post pics this weekend

Doing well, BJ. I've enjoyed looking through your progress photos-- great work so far! Looking forward to scoping out the new ones.

Doing well, BJ. I've enjoyed looking through your progress photos-- great work so far! Looking forward to scoping out the new ones.

Thanks! I don't think there is going to be a lot of difference between these pics and the last ones... have kind of been just stabilizing the last 1/2 of August. Getting ready for bulking up!

Today's workout...

Used straps for the first time on the rows and lat pulls... took me a few minutes to figure out how to get them situated :o That's why the two sets on the pull downs. I also dropped weight on the hamstring curls so I could get the full range of motion in.

I thought that the creatine would help me advance through the weights... this week has been the flattest week that I've had for progress since starting HIT... should I be concerned?

http://i623.photobucket.com/albums/tt319/bakrbj/Aug28.jpg

Going to drink the sugar / creatine water Saturday and Sunday then be done with it :claplow: :spitwater:


I think that I now have about 30 cavities! :D


Will also start 2450 calories on Monday :eat:


Time to put on some muscle :flex:

Going to drink the sugar / creatine water Saturday and Sunday then be done with it :claplow: :spitwater:


I think that I now have about 30 cavities! :D


Will also start 2450 calories on Monday :eat:


Time to put on some muscle :flex:
Time to do it brother! Eat good, lift heavy, and rest... We will see some growth. :tu:

Here goes the last post of this journal... will be starting a new bulking one on Monday.

What a journey this has been! Started at ~205 at the beginning of last year... down to 160 in August. I never thought it would be possible

Now it's time to bulk with a new confidence that I can achieve great results with my body...


The End of My 1st Cut... Aug 29...
http://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0817.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0820.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0821.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0826.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0827.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0824.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0825.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0828.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Aug%20End/IMG_0829.jpg

The Beginning of The Journey... Beginning of April...
http://i623.photobucket.com/albums/tt319/bakrbj/Marend.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_side.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_ff.jpghttp://i623.photobucket.com/albums/tt319/bakrbj/Marend_bf.jpg

April-Aug..... BIG CHANGE!


:tucool: Time to add some lean mass. :bow:

EXELLENT WORK!

GOOD JOB!

I'm currently bulking so if you need any support / advice just drop into my journal.

By the way, do you have Deadlifts incorporated into your training and what are your bulking goals??

EXELLENT WORK!

GOOD JOB!

I'm currently bulking so if you need any support / advice just drop into my journal.

By the way, do you have Deadlifts incorporated into your training and what are your bulking goals??

Thanks... I have been watching your progress too... you are doing GREAT!

Unfortunately I am not doing squats or deadlifts. I work out in our small facility at work during my lunch break. It only has a universal machine that I have been using. I know that this is not optimum, but it is what I have to work with.

As far as goals... I am not really sure. I've been a skinny-fat guy my whole life (no muscle... but lots of fat) so I don't know what to expect.

Right now I am thinking that I would like to end up around 180 and under 10% bf. So, I am going to take the bulk month at a time and see where I end up... using how my body looks and feels as a guide.

April-Aug..... BIG CHANGE!


:tucool: Time to add some lean mass. :bow:


Thanks Chris! There has been a huge change in my body over 45 lbs! (Almost 10" off my waist measurement!)

I can't imagine what 100 lbs must have been like for you :eek:

How about those progress pics I've been hounding you about? :confused:

Unfortunately I am not doing squats or deadlifts. I work out in our small facility at work during my lunch break. It only has a universal machine that I have been using. I know that this is not optimum, but it is what I have to work with.

Do you have any room at home for a simple 5ft barbell and possibly a basic bench. I think if you could add some serious definition to your back if you could start doing Deadlifts. It would also help to improve your posture (even more than you have already!) If you got a bench you could also start doing some Bench Presses that would help fill out your chest a little more.

I'm a great advocate of home gyms. You can train whenever you're at home with no waiting and no excuses!

Amazing job, keep up the great work man, looking forward to seeing your bulk, I have the same body type you used to have and am one step behind you.

Amazing job, keep up the great work man, looking forward to seeing your bulk, I have the same body type you used to have and am one step behind you.

Great that you have started! Keep up the good work... happy I can be an inspiration!

Great that you have started! Keep up the good work... happy I can be an inspiration!

Still progressing?

Still progressing?

I've been pretty much just maintaining... I keep all the new details in my new journal... Husky Again... http://forums.johnstonefitness.com/showthread.php?t=48520

I think that I've added some muscle mass, but nothing drastic yet.

The new focus is to get stronger... I am not focused on hypertrophy... just getting stronger (but don't get over-fat)... then get ripped! I am a few months off with the seasons though (bulk will probably be ending right as fall approaches)... but I'm in no rush to get to the end point as I have finally realized that this is going to be a several year journey!

hey BJ - i'm new to this and after browsing the forum, i found your Spotlight of the Month thread.. dude - congrats! that is a HUGE transformation.

do you have a link to your fitday? i'm currently in the planning phase for the diet and would like to take a look at yours.


anyway - keep up the good work! its serious motivation for me.

hey BJ - i'm new to this and after browsing the forum, i found your Spotlight of the Month thread.. dude - congrats! that is a HUGE transformation.

do you have a link to your fitday? i'm currently in the planning phase for the diet and would like to take a look at yours.


anyway - keep up the good work! its serious motivation for me.

I haven't used fitday in a while... but here is my public link...

http://fitday.com/fitness/PublicJournals.html?Owner=bakrbj

I'm sure you could correlate the dates to what you see in my journal if you want to see what I was eating at a given period. I switched over to the BodyShop offered by JSF instead of fitday... and am spotty with tracking right now.

Anyway, thanks for the compliment and work hard on your transformation!