I'm already about two weeks into the program, and I have this journal on another site as well. But I felt like I really want to share my progress on this particular journey.

So I'll post my info and start logging today. Up, Up and away!

I welcome any thoughts, comments, or advice. This thread is open for discussion so chime in if you feel the need.

Confessions of a fat man.... [:D]

Time to bear my soul. I'm starting a log here today for the obvious reasons of motivation, and feedback. All comments welcome, and any feedback/advice I would appreciate.

Weight: ~230
Height: 6'1"
BF%: soon
Waist: soon

What's being logged:
Training
Cardio
Diet
Thoughts/Comments
*** you will see my success's and obstacles logged too.

Typical Supplements which may change slightly:
Whey
Multi
Vit C
Vit E
Folic
B complex
Chromium
ZMA
Cal/Mag
Salmon Caps
Flax Oil
Creatine (half tub)
eppies (a few left not sure if I'll be buying anymore for a while)

Goals:
My focus is to experiment with some training routines that normally I wouldn't do. Time to take a bit of a break from the PL style lifting that I've been doing, and attempt at knocking off a few BF percentage points, maintain strength, and try to lessen my dependence on the non-essential supplements. Diet wise, I need to stop binging on the weekends, period. Fucking traveling is causing me to put enormous amounts of crap into my pie hole.

My starting point is basically a sample of CT's Mutation Series. I doubt I'll be following the plan he has laid out exactly, but out of all the strength coaches out there, this dude is the one I listen to the most. Some other things that might pop in this log are, Carb Cycling, 5x5's, 10x3's, OVT, and God knows what else. Depends on how I feel at the time, and how my strength fairs.

PS I hate high rep training, I love to eat, and I can't spel. With that out of the way, I've started as of Tues June 15. Hope you enjoy ...

Monday, June 28/04

2 workouts today to keep my scheduled the same for the week. Not a big deal, basically just split my PWO meal in two. Abs, and cardio at noon, Back in the evening.

TRAINING 12:00pm

A1) Cable Crunches (402 /w norest)
10x100
10x110
10x110

A2) Swiss Ball Crunches (402 /w 120s)
15xBW+25
12xBW+30
15xBW+30

B) 12 min HIIT (30s sprint/60s jog)

* legs were still tender from previous days leg workout

C1) Incline Russian Twist (402 /w norest)
15x20
15x20
10x20

C2) Crunch/Static Bridge (402 /w 120s)
12
20 second bridge
12

CARDIO

before workout
15 min treadmill (3.5 mph @ 8.0 incline)

during workout
12 minute HIIT (~6.0 - 8.0 mph)




TRAINING 6:30pm

A1) Weighted Chin-UPs (301 /w norest)
5xBW+35
5xBW+35
5xBW+35 (spotted for the last 2)

A2) Close Grip Lat Pulldown (402 /w 120s)
10x120
9x110
9x110

* I alternated grip, and burned out early. With the heavy chins, I could expect no less.

B1) BB Power Shrug (201 /w norest)
5x245
5x245
5x255

* Heavier again next week. Grip is coming up too.

B2) DB Shrug (202 /w 120s)
10x80
10x85
10x85

C1) Cable Crossover (402 /w norest) pos#14
10x40
10x50
10x50

C2) DB Flyes (402 /w 120s)
10x50
10x50
10x50

* Spent!

D) Back Extension (501 /w 90s)
15xBW
12xBW
10xBW

* I concentrated on slowly lowering my body, and it made a huge difference in isolating the lower back. I may add weight next week.

CARDIO

none [:P][:P][:P]

DIET

357g protein
152g carbs - 22g fiber = 130g carbs
87g fat
2969 kcals

THOUGHTS

Did not eat much today. I felt much stronger tho. Above 3000 kcals again starting tomorrow.

I will have to weight in on Wednesday this week because, I will be off work Thr/Fri.

Tuesday, June 29/04

TRAINING

None

CARDIO

None

DIET

336g protein
133g carbs - 31g fiber = 102g carbs
92g fat
2676 kcals

THOUGHTS

Not even close to enough food. But lotsa sleep. My body tends to react to training days with increased appetite. Off days, I can get away with eating half as much. I find I'm the most hungry after intense HIIT sessions.

Nothing beats BBQ Salmon...

Wednesday, June 30/04

TRAINING

A1) Bent Over BB Row (301 /w norest)
5x185
5x185
5x185

* Easy....nailed the grip. Slow negatives. Felt great.

A2) Decline Pullover (502 /w 120s)
10x65
10x65
10x65

* Got every rep but my right elbow felt a little weird.

B1) Seated row to Neck (301 /w norest)
8x90 (rope....sucked ass)
8x90 (back to bar)
8x90

B2) Rear Delt Raise (401 /w 120s)
12x30
12x30
10x35

* Who needs rear delts anyways

C1) Rev. EZ Preacher Curl (301 /w norest)
5x80
5x85
5x85

* WOW....nailed it. Wasn't easy tho.

C2) BB Wrist Curls (401 /w 120s)
12x105
12x105
12x105

* Wicked Pump!!! with the rev curl super set.

CARDIO

BWaahahHAHAHA!

DIET

454g protein
250g carbs - 29g fiber = 221g carbs
91g fat
3898 kcals

Includes 3 beer....


THOUGHTS

Fantastic workout. So much so, I needed to log it right away. Every lift is going up. I feel strong. I lifted a few people and car on the way out of the gym.

Gym is closed tomorrow which throws a bit of a wrench in my plans. Happy Canada Day all.