Measurements as of 8/07/2010
Neck-15 1/2
Chest-47
Bicep-17 1/2
Forearm-13
Wrist- 7
Waist-36 1/4
Hips-40
Thigh-27 1/4
Calf-16
Ankle-9 3/4
Weight-216
Measurements as of 12/07/2009
Neck-15 1/2
Chest-45 1/2
Bicep-16 1/2
Forearm-14 1/2
Wrist- 7 3/4
Waist-34 1/4
Hips-40
Thigh-26 1/2
Calf-16
Ankle-Forgot to take it
Weight-197
Nine Month net change Measurements
Neck-0
Chest-1 1/2 (+)
Bicep-1 (+)
Forearm-original was transfered incorrectly/unknown
Wrist- original was transfered incorrectly/unknown
Waist-original was transfered incorrectly/unknown
Hips-0
Thigh-1 (+)
Calf-0
Ankle-original was transfered incorrectly/unknown
Weight- 19 (+)
Some of the measurements were substantially different so I believe I recorded them incorrectly. Regardless a waist size of 36+ inches is unacceptable in my opinion.
Goal Measurements by 12/07/2010
Arms: 18.5"
Chest: 48.5"
Waist: 34"
Thighs: 28"
Calves: 16.5"
Overall I am very happy with the progress and will be updating with pictures asap. I really enjoy having this log as it provides a concrete comparison to the past.
I have been experimenting with the diet lately and have settled with around 6 meals with 75g carbs and 40g protein with very little added fat. Some random low-no carb days on non-training days will be added. Running is still the main form of cardio and as I will be graduating soon I will be on a more permanent and livable sleep schedule, which I suspect will allow me to lean down considerably. With all things considered I am pleased. The Goal now is to continue to add mass to the upper body and create more of a v taper and smaller waist.
Military
95x12
105x10
115x8
125x6
Lateral Raise
25x12
30x10
35x8
40x6
Rear Delt Raise
20x12
25x10
30x8
35x6
BB Shrugs
405x3x12
Sunday 8/8/10 am
4 mile run
Sunday PM
BB Curl
95x12
105x10
115x8
125x6 RP
Incline DB Curl
25x12
30x10
35x8
40x6
Skull Crushers
65x12
85x10
105x8
115x6
Rope Ext
50x12
60x10
70x8
80x6
Seated Calf Raise
90x12
110x10
130x8
150x6
Standing Calf Raise
90x12
110x10
130x8
150x6
Wednesday
Machine Press
170x12
180x10
190x8
200x6
Incline Machine Press
120x12
130x10
140x8
150x6
Neutral Grip Chest Press
150x12
160x10
170x8
180x6
Cable Pullovers
40x12
50x10
60x8
70x6
Thursday
Am Run
3.5 miles
Back
Deadlifs
225x12
245x10
275x8
295x6
Pullups
BWx4x10
Cable Rows Med Grip
120x12
132x10
144x8
156x6
DB Rows
60x12
65x10
70x8
75x6
Friday
AM Run
3.5 Miles
Shoulders
Military
95x12
115x10
125x8
135x6
DB Lateral Raises
25x12
30x10
35x8
40x6
Chest Supported Rear Delt Raise
20x12
25x10
30x8
35x6
Rear Shrugs
135x12
225x10
315x8
365x6
Saturday
AM Run
3.5 Miles
Legs
ATG Squats Slow Tempo
135x12
155x10
175x8
195x6
Leg Press Wide High
3 Platesx12
4 Platesx10
5 Platesx8
6 Platesx6
Leg Curl
90x12
135x10
180x8
225x6
Leg Extension
90x12
135x10
180x8
225x6
Standing Calf Raise
90x12
110x10
130x8
150x6
Seated Calf Raise
90x12
110x10
130x8
150x6
Sunday 8/15/10
Arms
BB Curl
95x12
105x10
115x8
125x6
Straight Bar Preacher Curls
65x12
75x10
85x8
95x6
BB Skull Crushers
95x12
105x10
115x8
120x6
Weighted Dips
BWx12
25x10
35x8
45x6
Angled Cable Ext
36x12
48x10
60x8
72x6
Wednesday 8/18/10
Chest Press Machine
170x12
180x10
190x8
200x6
Incline Press Machine
120x12
130x10
140x8
150x6
Neutral Grip Chest Press Machine
170x12
180x10
190x8
200x6
Cable Pullovers
50x12
60x10
70x8
80x6
3 Mile Run
Thursday
8/19/10
Back
Deadlift
245x12
265x10
295x8
315x5
Chins
BWx4x10
BB BOR
135x12
155x10
175x8
185x6
High Angle Close Grip Cable Rows
120x12
132x10
144x8
156x6
3.5 Mile run
Recently have been doing all exercises without a belt. It is amazing how weak my core is on all these lifts. I will continue to slowly increase the poundages back to prior training levels but the ego hit sucks. Stopped one rep short on the DL today due to lower back issues. Need to do hypers, bird dog and supermans.
I seem to be responding well to the decrease in volume and have been resting between 1 and 2 mins between sets. The separation of cardio and weight training seems to be beneficial as runs continue to get faster.
Friday
Arms
Dips
Bwx12
25x10
45x8
55x6
BB Skull Crushers to the Neck
95x12
105x10
115x8
125x6
BB Curls
95x12
105x10
115x8
125x6
DB Incline Curls
25x12
30x10
35x8
40x6
Straight Bar Preacher Curls
55x12
65x10
75x7
85x4
3 Mile Run Moderate Pace
Saturday 8/21/10
Legs
Low Box Squats
135x12
185x10
205x8
225x6
Leg Ext
90x12
135x10
180x8
225x6
Leg Curl
90x12
135x10
180x8
225x6
Standing Calf Raise
90x12
110x10
130x8
150x6
Sunday 8/22/10
Shoulders
Military
95x12
105x10
115x8
125x6
Chest Supported Rear Delt Raise
20x12
25x10
30x8
35x6
Seated Lateral Raise
20x12
25x10
30x8
35x6
Alternating Arnold Front Raise
15x12
20x10
25x8
30x6
Tuesday 8/31/10
Chest
BB Bench
155x12
165x10
175x8
185x6
BB Incline
135x12
145x10
155x8
165x6
Incline Flies
30x12
35x10
40x8
45x6
Cables Pullovers
135x4x12
3.5 Mile Run