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constant progress.

Discussion in 'Fitness Journals' started by Sole, Dec 16, 2008.

  1. Sole

    Sole Well-Known Member

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    Hello, and welcome to constant progress; the journal of Sole.

    Nearing the completion of my fifth year of training, I thought I would start journaling in an effort to keep motivated and accountable, and to further my fitness education by learning from the great minds who participate here. Although I frequent related web sites, and may choose to mirror this journal elsewhere, it’s most appropriate for constant progress to reside at JSF, as after all, Mr. John Stone was my original inspiration to get in shape. For that, I owe him many, many thanks.

    In addition to thoughts about nutrition and training, I may intermittently post about other topics that interest me. Perhaps these posts will interest you, too, and they may spark some interesting dialouge.

    But enough of my awkward prose…let’s get to the details. Thanks for stopping by.

    Current Stats:
    Age: 28
    Height: 6’1”
    Weight: 188 lbs
    Body fat: 8.79 percent*
    (*a three-point caliper test actually puts me 5.79 percent, but I believe calipers test artificially low, so I always add three percent)

    Semi-recent image:
    [​IMG]
     
  2. Sole

    Sole Well-Known Member

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    Training: 12.15.08

    Cardio: 40 minutes

    Training: Upper body power day

    BB Bench:
    255 x 6
    275 x 5
    275 x 5

    BB Row:
    225 x 6
    235 x 5
    235 x 5

    BB Shrug:
    315 x 6
    335 x 6
    335 x 6

    BB Military Press:
    135 x 6
    145 x 5
    145 x 5

    Narrow grip EZ bar curls:
    115 x 6
    125 x 6
    125 x 5

    Dips:
    +85 x 6
    +85 x 6
    +85 x 4
     
  3. MadeInNY

    MadeInNY Active Member

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    I think he's an inspiration to many of us. However, you articulated what I have failed :tucool:
    Are you shooting for lower bf? I can't see where you have much room for change. You look lean and well defined. :claplow:
     
  4. Sparx88

    Sparx88 Well-Known Member

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    Look forward to following this journal. :tucool:

    Where were you 5 years ago?...Wt. BF%...
     
  5. Foley

    Foley Well-Known Member

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    Lots of strength, low bodyfat, lean physique. :tucool: What are your goals?
     
  6. Sole

    Sole Well-Known Member

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    Appreciate the kind words.

    Starting yesterday, I am running a 12-week "CHA" diet at 2,500 calories with a power/hypertrophy split, which consists of two upper body and two lower body training sessions per week. My goal is to gain a few pounds of muscle while maintaining a relativity low level of body fat (under 10 percent)

    More info on the diet can be found at scivationbooks.com. Last week I finished a 16-week cycle of the "Cut" diet.

    Five years ago I was a complete loser. In addition to being 220lbs of pure fat, I smoked cigarettes and abused alcohol. Yikes...crazy to think about those times...
     
  7. George

    George Senior Member

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    I always thought that power/hypertrophy split was neat. It's cool to see someone on these forums journal it. Looking forward to this journal. :)
     
  8. Sole

    Sole Well-Known Member

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    Training: 12.16.08

    Cardio: 40 minutes

    Training: Lower body power day

    Quad-Parallel Box Squats:
    275 x 6
    295 x 6
    315 x 2

    SLDL:
    225 x 6
    255 x 6
    275 x 6

    Seated Calf Raise:
    155 x 6
    170 x 6
    170 x 6

    DB Walking Lunges:
    50s x 12
    50s x 12
    50s x 12

    Standing BB Calf Raise:
    135 x 12
    155 x 12
    175 x 12

    Thoughts:

    Really disappointed myself on the last set of squats. Wanted to hit at least 315 x 4. Looking forward to another go next week.

    Despite my squat-related frustration, my next lift, SLDLs, felt great. Definitely had some more gas in the tank and will be upping the poundages next week.
     
  9. Sole

    Sole Well-Known Member

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    Training: 12.17.08

    Off day:
    30 minutes of hip mobility and active recovery work
     
  10. Sparx88

    Sparx88 Well-Known Member

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  11. Pete5

    Pete5 Active Member

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    Sole, you seem to be pretty strong. Your journal looks good. I think you stole my location though...:)
     
  12. Shamie

    Shamie Senior Member

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    Thanks for posting this website. I was there before, but I couldn't remember the name. I am starting a 16 week Cut diet in 2 weeks, you had perfect timing.
     
  13. dejavued

    dejavued Senior Member

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    damn you are super lean and strong.

    i'd love to see a shot of ur wheels.

    and a pic from when u were fat n lazy!!

    if its not too much bother that is. :tucool:
     
  14. Sole

    Sole Well-Known Member

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    Training: 12.18.08

    Bit of a different update today...

    Yesterday was supposed to be my chest, delts and traps hypertrophy workout, but after seeing forecasts anticipating as much 6 FEET of snow for the Colorado mountains, I made an impromptu ski trip.

    Skiing, in addition to fitness/bodybuilding, is one of my other passions, and my inner ski bum simply can't resist a forecast like that!

    Unfortunatley I have no pictures from yesterday, cause it was so cold that our cameras froze. But FWIW, and in case you're interested, here's a photo of me from the same area two years ago:

    [​IMG]

    Tonight I'm gonna make up for my missed workout and get after my chest, delts and traps!
     
  15. Sole

    Sole Well-Known Member

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    How did I miss that thread? Great stuff!

    A fellow snow-rider? Hope so!

    Excellent decision - you will see great results on the Cut Diet if you stick to the program. I've done my fair share of fat loss diets over the past few years, including structured programs such as SGX, and the Cut Diet was, BY FAR, the most effective.
     
  16. Sole

    Sole Well-Known Member

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    Thanks! I need to get some shots of my legs, and some more recent photos overall, but my digital camera hasn't been working lately. When I go to shoot the camera informs me that the "memory card is full," when that really isn't the case. Perhaps one of the more tech savvy forum members could offer advice...

    And I wish I had photos from the start of my transformation. Really, really wish I had those. Unfortunately I took my "start" photos with a cheap disposable camera, and my local grocer overdeveloped the photos and the result was solid black images. Still can't believe that happened!

    I do, however, have a few photos from after my initial fat loss phase, so I will share a few of those sometime in the near future.
     
  17. Sparx88

    Sparx88 Well-Known Member

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    I have no photos of before either...know how you feel...:bang::bang::bang:

    Were you always active or has the last 5 years been a complete transformation?
     
  18. Sole

    Sole Well-Known Member

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    Training: 12.19.08

    Cardio: 40 minutes

    Training: Chest, Delts & Traps hypertrophy day

    DB Bench
    90 x 12
    95 x 10
    100 x 7

    Incline BB Bench
    155 x 12
    165 x 10
    175 x 10

    DB Lateral Raise
    30 x 10
    30 x 10
    30 x 10

    DB Shrug
    115 x 12
    115 x 12
    120 x 10

    One-Arm Cable Lateral
    30 x 12
    30 x 12
    30 x 12

    DB Fly
    45 x 10
    40 x 10
    40 x 10

    Smith Shrug
    315 x 12
    315 x 12
    315 x 12
     
  19. Sole

    Sole Well-Known Member

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    Training: 12.20.08

    Training: Back, Biceps & Triceps Hypertrophy Day

    Pull-Up
    BW x 10
    BW x 10
    BW x 10

    Lat Pulldown
    150 x 10
    150 x 10
    130 x 10

    DB Row
    115 x 10
    115 x 9
    105 x 10

    Seated Row
    135 x 10
    135 x 10
    135 x 10

    DB Curl
    40 x 10
    40 x 10
    35 x 10

    Skull Crusher
    115 x 9
    115 x 8
    115 x 7

    Cable Curl
    150 x 12
    130 x 12
    110 x 12

    Pressdown
    80 x 12
    90 x 12
    100 x 12
     
  20. Sole

    Sole Well-Known Member

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    I was never really active before I began my training. Never played any team sports or anything like that, although I did ski, hike and climb. However, none of these sports required weight training, so when I first began, I had very little strength. I vividly remember my first sets of squats with just the bar, and then 25s on each side!
     

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