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Graham's Journal

Discussion in 'Fitness Journals' started by Spartan88, Apr 11, 2013.

  1. Spartan88

    Spartan88 Well-Known Member

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    Just found a post of mine from 2009 where I mentioned starting a journal. Would seem a good time to do that now.

    Will be back later to post details of my starting stats and my current stats, routine and diet.

    Goal, Workout and Diet added below:

    My goal currently is to lose B/F (aiming for 20% initially) and shrink my waist by 2 inches while maintaining as much muscle as possible.

    I feel I've made a good start by returning to a Starting Strength routine that I previously used. I like the simplicity and have completed 21 of 24 planned sessions.

    Age 34
    Height 5' 11"

    Starting Weight 187.2lb
    Starting BF 23.3%
    (recorded 08.03.13 DD.MM.YY)

    Current Weight 182.6lb
    Current BF 21.6%
    (recorded 11.04.13)

    Average Weight for period 184.2lb
    Average B/F for period 22.2%

    (included as I use an electronic scale and the readings can vary wildly)

    I think the stats above show good initial progress.

    Started the routine below on 15.02.13. Didn't measure weight or Body Fat or change my diet until 08.03.13. I find that if I try to change too much at once I worry about the minor details too much and am more likely to fail. Once I have been lifting for a few weeks I feel more motivated to sort out my diet.

    Starting Strength (Modified) performed every other day. Current high lifts (all for 5 reps) which will improve in the short term.

    Workout A
    Squat 96Kg/211.2lb
    Bench 60Kg/132lb
    Deadlift 106Kg/233.2lb
    +
    Weighted Decline Sit-up x16
    Crunch 2x16

    Workout B
    Squat 96Kg/206lb
    Military Press 40Kg/88lb
    Pendlay Row 68Kg/149lb
    +
    Side Bends 10.5Kg 2x16
    Pull-ups to failure
    or
    Chin-ups to failure

    I am sure I can keep progressing strongly on the above by increasing my calorie intake but do not want to compromise fat loss.

    Non-weight training days High intensity interval program on a treadmill or Tennis.

    My job is desk based so I get very little physical activity other than the above.

    Nutrition:

    Meal 1

    Whole Wheat Cereal with 2% Fat Milk
    CAL 310
    P 15g
    C 50g
    F 4.5g

    Meal 2
    60g Mixed Nuts and Dried Fruit
    CAL 339
    P 12g
    C 23g
    F 21g

    Meal 3
    150g Roast Chicken Breast with mixed salad
    CAL 241
    P 47g
    C 5g
    F 4g

    Meal 4
    150g Roast Chicken Breast with 50g Rice, 1 boiled egg and mixed salad with reduced fat dressing and 250ml 2% Milk
    CAL 593
    P 63.5g
    C 44g
    F 17g

    Meal 5
    Low Fat Yoghurt with fruit
    CAL 350
    P 22g
    C 44g
    F 7g

    Totals
    CAL 1784
    P 159.5g - 638 CAL 35.8%
    C 166g - 664 CAL 37.2%
    F 53.5 - 482 CAL 27%

    I originally made a mistake working out the Macros. These are now correct. I want to make a few changes to increase my protein intake and slightly reduce my fat intake.

    One cheat meal + alchohol per week when going out or with family.
     
    #1 Spartan88, Apr 11, 2013
    Last edited: Apr 12, 2013
  2. digitalnebula

    digitalnebula Plagiarist

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    Its going to be good having someone else lifting heavy in here :)
    Saw you in the 6-pack deadlift thread...
     
  3. Bradley326

    Bradley326 Active Member

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    Better late than never! :tu:
     
  4. Whoracle

    Whoracle Well-Known Member

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    Welcome back :gl:
     
  5. Spartan88

    Spartan88 Well-Known Member

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  6. Spartan88

    Spartan88 Well-Known Member

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    Edited first post to add Stats, Routine and Diet.

    No workout yesterday as working on refurbishing a house. Worked up a good sweat and hard on the back and shoulders so wasn't too unhappy about missing a session.

    Scale this morning at 182.8lbs - 21.6% BF exactly the same as yesterday which is my lowest recorded BF so far and third lowest weight. A nice suprise as night before last I ate Garlic Bread with Cheese, Pizza and had a few beers while out. Seems the odd cheat meal doesn't hurt if diet is strict the rest of the week.

    More work on the house today. Hopefully will work out this evening.
     
  7. Whoracle

    Whoracle Well-Known Member

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    Huge DT fan. He's my favorite. You like metal? So does laneage, so welcome to the club if that's your scene :)
     
  8. digitalnebula

    digitalnebula Plagiarist

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    I eat two cheat meals every week.....as long as it works in your plan you should be fine...

    However, if you hit a multi-week plateau of sorts....might be time to rethink it...
     
  9. Spartan88

    Spartan88 Well-Known Member

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    Likely no workouts 'til Monday now. Too much work on the house. Tennis planned for tomorrow but will replace with a gym session if the weather is bad.
     
  10. Spartan88

    Spartan88 Well-Known Member

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    Yesterday on the scale 182.2lb 21.4% BF both best numbers so far.

    The weather was bad y'day so no tennis. No workout either as a friend called. Lots of Jim Beam, snacks and no sleep 'til 5:30 am.

    And the result. 182.2lb 21.3% BF this morning.

    More refurbishing work today.

    Been a good break this week.

    Starting Strength resumes tomorrow.
     
  11. Spartan88

    Spartan88 Well-Known Member

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    15.04.13

    Body Fat reading was way off this morning. Over 27%. Perhaps dehydration affecting the figure. Didn't bother recording it.

    Tough to get motivated after a six day break. 10:15pm by the time I got in the gym.

    Squat 98kg/215.6lb 3x5
    Ohp 41kg/90.2lb 3x5
    Pendlay Row 70kg/154lb 3x5
     
    #11 Spartan88, Apr 15, 2013
    Last edited: Apr 17, 2013
  12. Bradley326

    Bradley326 Active Member

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    I hear ya. This is the biggest reason I try to never let myself have such a big break. It's better to force yourself to keep up a routine, even if your workouts are half-assed, just so you don't completely break from it.

    That's how most people fall out of the fitness lifestyle. They take a break for a week, then extend it to two weeks, then say they'll start again at the first of the next month, and then it's too late and they never return.
     
  13. digitalnebula

    digitalnebula Plagiarist

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    You are a better man than me.....this is the sort of thing that derails me indefinitely....:o
    If I don't keep after it....I lose it.
     
  14. Spartan88

    Spartan88 Well-Known Member

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    17.04.13

    Tough to get motivated again. Clearly haven't recovered from the lack of sleep at the weekend. Had to sleep for a couple of hours after work as I was so tired. Helped though.

    Squat

    100kg/220lb x 5, 5, 5 - equal PR

    Bench

    62kg/136.4lb x 5, 5, 5

    Deadlift

    110kg/242lb x 5 - new PR
     
    #14 Spartan88, Apr 17, 2013
    Last edited: Apr 17, 2013
  15. Spartan88

    Spartan88 Well-Known Member

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    20.04.13

    Squat

    102kg/224.4lb x 5, 5, 5 PR

    Ohp

    42kg/92.4lb x 5, 5, 5

    Pendlay Row

    72kg/158.4lb x 5, 5, 5 PR

    Lack of concentration today led me to unload one end of the bar completely before unloading any plates from the other end. Bit of a fright as the bar pitched off the rack. Only damage to the floor where the bar was driven into and through the floor.

    Then went to play tennis. Absolutely shattered. 12/13 hours of solid sleep followed on Saturday Night.
     
    #15 Spartan88, Apr 22, 2013
    Last edited: Apr 22, 2013
  16. Spartan88

    Spartan88 Well-Known Member

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  17. digitalnebula

    digitalnebula Plagiarist

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    That is a crapload of volume....but whatever fires you up! :tu:
     
  18. Spartan88

    Spartan88 Well-Known Member

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    23.04.13

    Started following this program with some changes:

    http://forums.johnstonefitness.com/s...ad.php?t=53102

    My starting stats: Weight 182.8lbs B/F 21.4%

    Aiming to reduce Body Fat - Diet is the same as in first post.

    Day 1 – Chest, Shoulders, Triceps - Changed a couple of the exercises due to space or equipment limitations. Started out light which I was glad of as the volume is punishing. Shoulders got hit especially hard and Dips were really tough. DB Tricep Extensions felt very similar to DB Skull Crushers but i'm not sure what, if anything, to swap them for. Total workout time 1 hour.

    Bench

    30kg/66lb x 10, 10

    32kg/70.4lb x 10, 10, 10

    (I increased the weight after the first two sets as it was far too light)

    DB Fly

    11.5kg/25.3lb x 10, 10, 10, 10, 10

    Dips

    6, 3, 2, 2, 2

    Shoulder Press

    21kg/46.2lb x 10, 10, 10, 9, 7

    DB Laterals

    6.5kg/14.3lb x 10, 10, 10, 10, 10

    DB Skull Crushers

    4kg/8.8lb x 10, 10, 10, 10, 10

    DB Triceps Extensions

    5kg/11lb x 10, 10, 10, 10, 8
     
    #18 Spartan88, Apr 24, 2013
    Last edited: Apr 24, 2013
  19. Spartan88

    Spartan88 Well-Known Member

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    24.04.13

    Weight 182.8lbs - B/F 21.6%

    Day 2 - DOMS. A lot of volume in yesterday's workout. Less today though. Didn't seem to feel it in the target muscle groups today. This may be because all I could feel was the DOMS in my shoulders. Started a little too light in the Bent Over Row but Pull-ups were really tough after. Total workout time 35 mins vs 1 hour yesterday.

    Bent Over Rows

    28kg/61.6lb x 10, 10, 10, 10, 10

    Close Grip Chins

    6, 3, 2, 2, 2

    BB Curls

    18kg/39.6lb x 10, 10, 10, 10, 10

    Incline DB Curls

    6.5kg/14.3lb x 10, 10, 10, 10, 10
     
    #19 Spartan88, Apr 24, 2013
    Last edited: May 1, 2013
  20. digitalnebula

    digitalnebula Plagiarist

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    Indeed :nod:
     

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