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Dan's Transformation

Discussion in 'Fitness Journals' started by tensdanny, May 4, 2004.

  1. tensdanny

    tensdanny Well-Known Member

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    Deadlift:
    3x4 @ 315 - Pretty easy

    Military Press:
    5x5 @ 45 - Very light just easing back into it (relatively pain free)

    Rows:
    3x5 @ 190 - Light, good sets.

    Couch to 5k week 3, day 1

    12 minutes on elliptical
     
  2. tensdanny

    tensdanny Well-Known Member

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    20 minutes of HIIT after 5 min warm up and 3 min cool down.
     
  3. tensdanny

    tensdanny Well-Known Member

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    Broke diet tonight. Didn't eat bad, but had real food.

    1 hr yoga lesson

    Deadlift:
    3x5 @ 315 - Went up pretty good today.

    Military Press:
    3x5 @ 45 - Injury recovery

    Rows:
    3x5 @ 190 - Easy.

    Tried to do some light cardio after but my body is just burned out.

    Tomorrow morning I have HIIT cardio, then a tennis match, then a few mile bike ride. Should be a fun day!
     
  4. tensdanny

    tensdanny Well-Known Member

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    Crazy weekend!

    Back in the game today.

    Velocity diet was spot on today.

    I biked 14 miles after work today. I played two games of hustle with some good athletes at the gym during my lunch hour. This was definitely very high intensity as these guys were good. Much better than me!

    Deadlift:
    3x5 @ 320 - Good lifts

    Bench:
    2x5, 1x3 @ 195 - Good sets. My right arm is still holding me back a bit

    20 minutes on the elliptical

    Lots of activity today. Diet spot on. A very good day.
     
  5. tensdanny

    tensdanny Well-Known Member

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    Another good day diet wise.

    Played hoops for 20 min.

    Walked .5 miles

    50 pushups

    Hit some tennis balls around for a bit by myself

    Jogged 1.9 miles

    Elliptical 20 min
     
  6. LarssonCrew

    LarssonCrew Active Member

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    What's hustle?!
     
  7. tensdanny

    tensdanny Well-Known Member

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  8. leftyx

    leftyx Senior Member

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    Dan you encouraged me to go out and look for a tennis game later.

    And maybe a jog as well a bit later too.
     
  9. tensdanny

    tensdanny Well-Known Member

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    Did you find one? :)

    Today:

    Diet was spot on again. 3 perfect days in a row. Tomorrow I have a work function that will result in some cheats.

    25 minutes hoops

    .25 mile walk

    14 miles bike

    Deadlift:
    3x5 @ 275 - Went light today for my recovery day

    Press:
    3x5 @ 45 - Arm is still not right

    Vertical Row:
    3x5 @ 45 - Tried this out. Not a huge fan. We'll see.

    20 minutes elliptical
     
  10. leftyx

    leftyx Senior Member

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    Nice. Very active.

    I didn't find a game so I hit for 1/2 hour and split. I had already went jogging for 2 miles.
     
  11. tensdanny

    tensdanny Well-Known Member

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    Diet was pretty shitty today. Didn't do VDiet today. Stressful few days for me.

    It was pouring rain so I couldn't bike. Bummer.

    1 hr yoga lesson

    Deadlift:
    3x5 @ 325 - Pretty heavy. Hands hurt like hell from all of this deadlifting.

    Squat:
    1x0 - Still cannot do it, damn arm/shoulder/whatever!

    Bench:
    3x5 @ 195 - Good sets

    Row:
    3x5 @ 200 - Pretty heavy but it went well

    20 min on elliptical
     
  12. tensdanny

    tensdanny Well-Known Member

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    Velocity diet is still going well.

    Remember, I have NOT been following it on weekends, only M-F.

    Really seeing things tighten up. I'm convinced my body fat is as low as it's been in my adult life right now. The best part is I'm still about 10 lbs heavier than I was last summer. That's a good feeling. Squats and reads work!

    Today:

    30 minutes basketball

    50 pushups

    Deadlift:
    2x5 @ 330 - Tore these up. They went up incredibly well for how much weight it is. Best sets I've had deadlifting this weight ever.

    Bench:
    2x5, 1x4 @ 200 - Good sets. Heavy. Still have a bad arm/shoulder/something.

    Row:
    3x5 @ 200 - PR I believe.

    30 minutes basketball
     
  13. tensdanny

    tensdanny Well-Known Member

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    14 miles bike

    couch to 5k week 4 day 1

    20 min on elliptical
     
  14. tensdanny

    tensdanny Well-Known Member

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    Today was an easy day. It is an active recovery workout day.

    I spent an hour stretching at lunch. My achilles is sore from the running so stretching my entire body out was great!

    50 pushups

    Power Cleans:
    2x5 @ 140 - Easy

    Deadlift:
    2x5 @ 285 - Went for speed, easy.

    Bench Press:
    2x5 @ 165 - Easy.

    9 sets of HIIT on elliptical, so 21 min including warm-up.
     
  15. tensdanny

    tensdanny Well-Known Member

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    Tomorrow is my last day of my weekday only velocity diet. I have cheated several times, because frankly this diet sucks balls. You get so ridiculously hungry and cannot eat.

    I have lost about 16 lbs total, but I would guess 8 or so was water. I definitely have had some really solid fat loss because I have been working my ass off and eating.... errrr drinking really clean.

    Today:

    Hoops during my lunch hour for 25 min

    Light shoulder work

    2 mile bike. I turned around 1 mile in because it was cold as heck. It was probably like 30 degrees with the wind and I was not properly equipped.

    Couch to 5k week 4 day 2, just over 2 miles on the treadmill.

    20 min on the elliptical
     
  16. tensdanny

    tensdanny Well-Known Member

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    Had a little too much fun this weekend and still recovering. Didn't have a lot of strength today for some reason.

    Diet was really bad. Went to a thai buffet. Delicious yes, healthy no.

    Back to clean eating tomorrow.

    I squatted for the first time in months today. Felt good, but I was WEAK!

    Squats:
    3x5 @ 245 - Weak weak weak.

    Bench:
    1x5, 2x4 @ 200 - Weak! Went up so ridiculously slow!

    Rows:
    3x5 @ 205 - I have been focused on pulling with elbows and moving heavier weight than having perfect form. Felt really good.
     
  17. tensdanny

    tensdanny Well-Known Member

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    Hoops at lunch today.

    Couch to 5k week 4. My legs are getting really sore so I keep pushing back and progressing slowly. I think I need new shoes as I weigh less than I have in the past but hurt a lot more.

    30 min elliptical
     
  18. tensdanny

    tensdanny Well-Known Member

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    Quads are sore as hell today from squatting :lol:

    Good food today.

    Tonight:


    Power Clean & Press:
    5x5 @ 145 - Light. Someone else was hogging the squat rack so I had to kill some time. Felt pretty good about these, just freaking tiring!

    Squat:
    3x5 @ 225 - Heavy, my legs are so sore!!!!

    Deadlift:
    1x1 @ 335 - I had absolutely nothing left. I'm ridiculously sore!

    30 min elliptical
     
  19. tensdanny

    tensdanny Well-Known Member

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    750M swimming, 2.2 mile jog, 3.2 mile elliptical, still too dang cold to bike.
     
  20. tensdanny

    tensdanny Well-Known Member

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    Friday:

    1 hr yoga class

    Squats:
    3x5 @ 245 - Light.

    Bench:
    3x5 @ 200 - Heavy.

    Row:
    3x5 @ 205 or 210, don't remember - Good.

    Today:

    37 mile bike ride
     

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