A Real Transformation This Time

Training Logs
1

Age: 24
Height: 5’9"
Weight: 165 lbs
Bodyfat: 6.5% measured via BodPod (though I am dubious about this, as you will see from my pics)

Lifts (did Wendler’s 5/3/1 for a few months)-
*Military Press: 115x3
*Deadlift: 290x4
*Bench Press: 205x4
*Squat: 270x4

In early 2007 I herniated a disc in my back (squatting), however I feel fairly healed from that, that is the extent of my major injuries–but I have had a persistent problem with my neck. I’ve tried training for competitive grappling several times, and every time my neck is exposed to basically any stress (which is pretty much any grappling) I will wake up barely able to move my neck. I plan on seeing my D.O. and trying to get that addressed, but any suggestions would be welcomed as I truly miss wrestling and this is not letting me do it.

I wrestled for eight years, but ever since I left the sport, I have seen a gradual decline in my physique. My six pack has slowly disappeared, as has my neck size.

I am inconsistent. I probably know of the science behind exercise better than most on this site, despite its reputation. I own numerous books and have read countless articles. My trouble is sticking with a program–any program. Really it is with forming habits in general. I doubt and second guess myself. I get pissed when I gain fat or don’t gain muscle quickly enough.

What I want is a transformation. I want one of those things that they can put on a magazine and say “This dude when from THIS…to THIS!” I want a Nate Green-esque transformation.

So here are my goals–

300 pound Bench Press
400 pound Squat
500 pound Deadlift

I want a low enough bodyfat that my six pack shows.

I want to weigh 190.

I want to be mobile, fit, and healthy.

I want to be in competitive grappling shape.

Basically, I want to look and move like the guy below.

I know I will not necessarily achieve them all at once, and I know it will not be a quick fix. But I want to get there eventually. Any help, critiques, or motivation would be greatly appreciated.

Finally, for the most important goal of all: I want to update this EVERY DAY NO MATTER WHAT. This will be my personal journal recording my lifting, eating, and thoughts. Most peoples journals rarely last more than a couple months at best, but I want to keep this one rolling.

note–will be posting a personal picture of myself when I can get my hands on a camera

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Currently I intend to do Rippetoe’s Starting Strength program

Week 1–

Sunday:
Squat 3x5
Bench 3x5
Chin ups 3x5
Decline Situps 3x to failure
Planks 3x time to failure

Tuesday:
Front Squat 3x5
Press 3x5
Deadlift 3x5
Good Mornings 3x15

Thursday:
Squat 3x5
Bench Press 3x5
Pull ups 3x5
Leg Raises 3x to failure

Week 2–

Sunday:
Squat 3x5
Press 3x5
Chin ups 3x reps to failure
Weighted Decline Situps 3x5

Tuesday:
Front Squat 3x5
Bench Press 3x5
Power Clean 3x5
Good Mornings 3x5

Thursday:
Squat 3x5
Press 3x5
Pull-ups 3x reps to failure
Dragon Flags 3x5

On Mon-Wed-Fri I will be assisting with wrestling at my local high school. Also will probably be doing sled drags, sandbag carries, or hill sprints.

5

Diet–pretty much eat the same thing every day. I hate cooking and don’t really enjoy eating, so it works out.

Morning Shake-
Turnip green/mustard green/collard mix, kiwi, banana, .5 c cranberries, tbsp honey, dash of ginger and cinnamon, .5 c oatmeal, two scoops of Optimum Nutrition Whey (looks like it spewed forth from Chernobyl, but it’s actually not bad)

Rest of the day (trying to keep carbs near workout times):
Salad (1.5 c spinach, 1 oz walnuts, 6 baby carrots, olive oil and balsamic vinegar dressing)
Plain, lowfat milk yogurt mixed with 1 scoop of ON whey, 2 tbsp flaxseed, and handful of mixed berries.
1/2 head of broccoli with hummus or ranch dressing
6 oz chicken breast
1 cup whole milk
1 apple
1 oz almonds
1 oz walnuts
3 eggs
1 tbsp peanut butter mixed with .5 cup oatmeal, cinnamon, and dash of sugar
1 tbsp olive oil
1 tbsp coconut oil

Pre-bed
1.5 c cottage cheese
1 container of carb counter yogurt

6

DAY 1

Worked my 12 hour shift. By the time, I got home, I did not feel like working out. Opted instead to get 7.5 hours sleep. However, diet was spot on. Baby steps I suppose. I think I will start the lifting program this Sunday good and fresh.

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DAY 2

Missed wrestling practice because an errand ran later than expected. FUCK! Not sticking well with my plan. However, my diet was ON once again, and I should get 8 hours of sleep tonight. I also got those pictures taken, so hopefully I will be able to figure my camera out and post them.