Well ok…
BW: 235.2 – Guess I just needed a good thrashing to get my body to respond…
Water weight? Probably… did I hit my “235” goal… definitely.
Next stop “225” by Sept 12.
Side note:
“235” = 241-243 which post v-diet should leave me around 225-227 going with a 16lb loss… that may be a bit high… but I’ll shoot for the stars
7/8/08 CF
50 Pullups @ BW-70
50 Pushups
50 Situps
50 Squats
15:01.72
So sue me I can’t do BW Pullups
Jump Rope
~15 Mins
BW: “235.2”
Well… this is news…
BW: “235.2” two days in a row? That’s pretty remarkable for me… I usually shift weight at least 1/2 a lb here or there…
Today’s plan is a CF total…
3 attempts at the following lifts:
Back Squat
Shoulder Press
Deadlift
Wow, couldn’t be a better time… I have no real idea what my 1RM is for any of these lifts… but I shall guesstimate
BS : 275
SP : 135
DL : 315
We’ll see what happens
I was pretty close
7/9/08 CF total
Squat: 250
Shoulder Press: 130
Deadlift: 315
Total: 695
Totally could’ve done 135 for shoulder press but wasn’t sure so 130 was my last attempt
Could’ve done at least 265 for squats… as I when I attempted the stupid shoulder pad thing slipped and I almost dropped the weight at the bottom of my squat both times… causing me to lose rhythm and balance and fail my lifts.
Jumping Rope
20 mins – holy ****… I got double JUMPS I did about 10 Double Jumps, obv not in a row, but I finally got the movement down somewhat… the majority were single unders then 1 double under and a fail but at one point I got 4 or 5 double unders in a row alternated with single unders…
I do these poorly though… high jumping rather than a slightly higher hop… but hey… I’m in the business of doing work… so doing them “wrong” just means I’m doing more work…
BW: “235.2” again
07/10/08 CF Scaled
Run 5K
31:53 – 4:42 faster than last time…
BW: “238”
4 Days til V-diet
7/11/08 CF
5 Rounds for Time
5 Deadlift 275lbs
10 Burpees with overhead clap
12:39.78 – Is this decent? probably not…
Jumping Rope
Went for double unders to try and get my form and see if I could do them well… not really but I can definitely do them now did a total of 50… with lots of singles and leg alternations and what not in between… can’t do double unders back to back… but I’ll get there
BW: “237.4”
V-Diet is coming to an end, transition phase will be very strict as I didn’t have the greatest results weight wise.
CN for anyone that cares: 14.5" lost(great) 10 lbs lost(weak)
NEW GOALS – December 25th 2008
Bench 225 1RM – Current 1RM TBD
Pullups 10 Consecutive – Current 3 Reps
Pushups 100 Consecutive – Current 50 Reps
BW: I just want to be fucking ripped. I don’t care if its 225, 195, or 245… ripped.
Moving back to eating like a caveman:
M-F Anabolic Diet – 60% Fat, 35% Protein, 5% Carbs
Breakfast:
1 - Fiber Choice
2 - HRE
4 Large Eggs
6 Slices Bacon
2 oz Cheese
Snack:
2 oz Cheese
4 oz Pepperoni
3 - Flameout
2 - HRE
Lunch:
6 oz Ground Beef
2 oz Cheesse
Snack:
1.5 Cups Pistachio Nuts in shell
2 Scoop Metabolic Drive Shake
3 - Flameout
Dinner:
16 oz Steak
3913 Cals – 276.6 Fat – 46 Carbs – 311 Prot
S-S Anabolic Diet – 30% Fat, 10% Protein, 60% Carbs
Breakfast:
2 - HRE
3 - Flameout
3 Cups Cereal
2 Cups Milk 2%
Snack:
2 Bagels
Lunch:
2 - HRE
7 oz Pasta
8 oz Ground beef
1 cup Sauce
Snack:
2 Oranges
Dinner:
3 - Flameout
PIZZA
4057 Cals – 124.7 Fat – 568.2 Carbs – 166.9 Prot
This is the break in phase of this diet and I’ll be hopping on this September 1st.
We’ll see what happens… supposed to be 4 weeks before a 500-1000 cal decrease into a ‘cut’ stage… I love plans that let me eat like a caveman… I am… a caveman
So the other day I baselined my Bench…
195 so I need to add 30lbs in 4 months.
I think thats doable… especially when I’ve been training in such a low carb caloric deficit…
I’m still losing, I weighed in at 226 yesterday… I’ll do a final official weigh in on Friday morning 2 days before my cruise, for which my goal was 235. I want to see how blasted that number is… I’m thinking I’ll be 10 lbs past it, but who knows…
What’s up!!! Bumped this thread up I see.
You’ll be happy to know I gained 5lbs on vacation, I was 223 this morning, suck!! 
I think you can hit that bench weight in 4 months no problem.
Have fun on your cruise, stay clean of the midnight buffet 
I’ve had a shit training week… I guess its only Wednesday… but I missed monday, so I made up for it yesterday hardcore, I’ll go again tonight but damn I’m so fucking tired today…
Oh I know why.
I missed my HRE yesterday afternoon and this AM…
You never really notice hwo much that stuff picks you up until you miss a dose.
Fuck me running… I’ll pop as soon as I get home and then beat the shit outta myself today…
I know I said I wouldn’t Scale surf til friday… but…
224.8 This AM… Sept 12th goal… check.
Last nights Training:
Tabata Something Else
16 Mins of 32 Intervals 20S work 10S rest
8 intervals of Jumping Pullups
~8 each set
8 intervals of Pushups
20,10,9,8,3,10,7,8
8 intervals of Situps
10,9,9,8,9,7,8,9
8 intervals of Squats
~15 each set
Bench
5@135
1@185
1@185
0@205
10@135
Close Grip for Death
53@bar
DB Bench
5@pair 50s
5@pair 60s
2@pair 75s
Pushup Variations x2
10 regular
2 alt arm extended(one side had more work)
5 low position hands
2 narrow position hands
30s up position hold
Totally blasted after this…
Surprisingly my upper body feels nothing today, my thighs however… are stiff and sore as fuck…
Mmmm Squats.
AWE SHIT!!! 1lb separating us now, I’m in trouble!
Alright well… I’m back from my cruise…
I hit the gym up 1 time during cruise…but my days were full of miles of walking, swimming, snorkeling, and just general activity that I normally would not get at my job… talk about NEPA
The day after I got back I had to move my gf into her apt… my back had been a bit sore from the awkwardly size/shape of plane seats and my attempt to sleep during flight…
End result… today was my first day back.
I weighed in pre-gym another first since cruise…
BW: 225.4 – Wow talk about the right way to lose weight… I didn’t even gain a full pound… and I wasn’t exactly watching what I was eating…
Today:
Jump rope drill
1000 Single Unders, 10 Pushups every time you stop or trip up.
300 SU
10 PU
250 SU
10 PU
250 SU
10 PU
152 SU
10 PU
12 SU
10 PU
36 SU
This was not too bad… but I’ve been pretty routine on my jumproping.
Baseline my Pullups again
No gloves, 4 in a row… lost my grip… I’m thinking I’m up to 5
Had a little bit of time but wasn’t feeling super strong today
Close grip bench
3 x 10 @ bar
One Arm BB Bench
3x5 with each arm… basically this was me holding the bar in the dead center and bench it… feel it in my forearms and tris and chest a lil
Varying Grip BB Curl
15 close
15 wide
10 over hand grip close
10 close
10 wide
5 over hand grip close
5 close
5 wide
5 over hand grip close
Random workout today… but I’m just trying to stay active as I prepare for my newest plan…
The 10/10 Transformation by Waterbury…
My bday is this friday, and I wanted to be 225 by then, that is in check… now I could keep cutting forever and probably look very lean and “cut” or I could change what I’m working with and have a much more defined physique.
If you don’t know the plan is to lose 10 lbs of fat and gain 10 lbs of muscle, so I’ll be about 225 at the end… but I should have quite noticeable body comp changes…
It is a 3 month program, and it seems quite easy…
Start: 9/15
End: 12/15
I think it’ll be necessary to start a new thread to keep my independant efforts organized, again I will reference to that thread here to keep my overall fitness success rolled up for any to follow.
Stay tuned
It’s my birthday, today’s goal: 225
Resulting weigh in: 223.4
Maybe I’ll drop a bit more weight in my first week of transformation as I’ve been carb loaded