Did chest today. Prett decent session. Also did an ab workout that is a portion of P90X with a friend to get some extra work in.
Close grip bench
155 x 12
175 x 10
185 x 10
205 x 8
Decline bench
185 x 12
205 x 10
205 x 9
Dips
BW x 12
BW x 12
BW x 11
Incline cable flies
65 x 12
70 x 12
70 x 10
Cable pullovers
90 x 12
90 x 12
100 x 10
Food from today.
3:30 AM
2 oz cheese
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
2 oz cheese
11:30 AM
6 oz beef
2 oz cheese
2:30 PM
2 scoops muscle milk
5:45 PM
8 oz turkey
8:30 PM
4 slices turkey bacon
Totals:
Calories: 2177
Fat: 119.4
Carbs: 28.0
Protein: 237.5
I don’t post one day and I fall all the way to the third page.
Without any further adieu…
Food from 14 April 2009.
4:00 AM
2 oz cheese
6:30 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
12:00 PM
2 cups romaine lettuce
2 cups broccoli
2 oz bacon
2 oz turkey
1 oz cheese
3:00 PM
.25 cup sunflower seeds
6:00 PM
12 boneless wings.
Totals:
Calories: 2089
Fat: 135.6
Carbs: 20.1
Protein: 173.7
I intended on training last night, but my abdominal muscles were honestly so sore. I dreaded any sneeze or cough or anything that would make me chuckle. hahaha.
Hitting up the gym tonight. Can’t wait!
Here’s yesterday delt workout. My shoulder was feeling kind of funky after barbell military, so Arnold presses suffered some at the end.
Barbell military
135 x 10
135 x 10
155 x 8
185 x 1
B1: DB front raises
25 x 12
25 x 12
25 x 10
B2: Lying side db lateral
20 x 10L 10R
20 x 10L 8R
20 x 9L 8 R
B3: Bent over db laterals
20 x 12
20 x 10
20 x 9
Arnold presses
30 x 10
30 x 9
35 x 6
Right shoulder is kind of sore so I did some band work when I got home and then iced it.
Looks like your diet is nice and strict. Good job. After 6 weeks of a very low calorie diet, I’d bump calories up to 3000 for two weeks and then get back at it. Just eat a shit ton of fruit in the morning and again before and after training along with your regular food.
Then jump back into the lower calories. If you do this every 4 to 6 weeks it will probably help you lose weight faster.
Just my input. I’ll start watching your lifting better and see if I have any input.
[quote]Free2Be wrote:
Looks like your diet is nice and strict. Good job. After 6 weeks of a very low calorie diet, I’d bump calories up to 3000 for two weeks and then get back at it. Just eat a shit ton of fruit in the morning and again before and after training along with your regular food.
Then jump back into the lower calories. If you do this every 4 to 6 weeks it will probably help you lose weight faster.
Just my input. I’ll start watching your lifting better and see if I have any input.
[/quote]
Hey thanks for having a look at the log. I started doing a carb up day once ever fourteen days and I think once I feel like I’m not getting much out of that I’ll try upping the calories for a couple of weeks then cutting back down.
Here is my food from today…
4:00 AM
2 oz cheese
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
12:00 PM
2 cups romaine
1 oz cheese
2 oz turkey
2 oz ham
1 oz turkey bacon
3:00 PM
1 cup broccoli
6:30 PM
6 boneless wings
1 cup broccoli
7 oz sirloin
9:30 PM
2 scoops muscle milk
Totals
Calories: 2097
Fat: 115.1
Carbs: 33.2
Protein: 216.6
Didn’t get to the gym today. I’m worn out. I hopped on the bike for 40 minutes and did some foam rolling. That’s a work out in itself. See you tomorrow T-Nation.
I worked out late on Friday night. Did some back exercises. I slacked on keeping the log up to date over the weekend. I didn’t keep a good track of what I ate, other than low carbs, as usual. So I don’t have any totals for you guys. I’ll be more diligent this week and get that sorted out.
Saturday I went into the gym for a leg workout and everything I tried made my lower back very uncomfortable. I then went home and did quite a bit of foam rolling. And yesterday’s chest workout will be posted this evening. Stay tuned.
Dan
17 April 2009
Back
Bent over BB row
45 x 20
95 x 15
145 x 6
165 x 6
195 x 4
Weight-assisted wide grip pull-ups
-45 x 6
-45 x 6
-45 x 5
Close grip pulldown
120 x 10
130 x 8
140 x 6
150 x 4
Behind the back smith machine barbell shrugs
90 x 10
90 x 10
90 x 10
Held each one for hard contraction.
DB rows
85 x 8 each arm
85 x 7 each arm
90 x 6 each arm
90 x 6 each arm
Good mornings
130 x 10
155 x 10
185 x 10
205 x 10
19 April 2009
Chest
Incline barbell bench
115 x 10
135 x 5
155 x 5
185 x 5
185 x 5
185 x 5 struggled with the last couple of reps. I was really happy with the work in these sets.
DB Flies- Felt great to go back to DBs after using cables the last few weeks. Nice and sore now!
35 x 10
35 x 10
35 x 10
DB Bench
75 x 6
75 x 6
75 x 4
Dips
BW x 10
BW x 8
BW x 5
DB Pullover
70 x 10
70 x 10
70 x 9
Like the last session, I used thirty seconds of rest between sets. It’s awesome. I am working my ass off in there and it’s been really good.
Food for 19 April 2009
6:30 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
12:00 PM
2 cups romaine
1 cup broccoli
1 cup tuna salad
2:30 PM
1 cup broccoli
5:30 PM
10 oz beef roast
Totals
Calories:2097
Fat: 122.1
Carbs: 29.5
Protein: 199.7
Looks like you are doing the AD without a weekly carb up. Not a bad way to go for fat loss. What are you weighing now? Has your body fat changed dramatically?
Do you train in the morning?
If your lower back is really sore by the time your leg day comes around you might try 1 arm bench supported rows instead of BB rows and you might stop the good mornings…just something to think about.
[quote]Free2Be wrote:
Looks like you are doing the AD without a weekly carb up. Not a bad way to go for fat loss. What are you weighing now? Has your body fat changed dramatically?
Do you train in the morning?
If your lower back is really sore by the time your leg day comes around you might try 1 arm bench supported rows instead of BB rows and you might stop the good mornings…just something to think about.[/quote]
My body composition is changing for the better. I was stuck at 241 for about three weeks but I think fat last is starting again. I weighed in at 239 this morning so I’m hoping to get the ball rolling again.
First thing in the morning is work. Usually about 4-9. After work I go to school. However the semester is nearly over so I will be able to get into a better routine as far as staying consistent with the time I am able to workout. And I definitely agree with the good mornings. I need to sort my goals out. My sticking point on my 450 pound deadlift attempt was right at the top where I just couldn’t lock it out. So I need to prioritize my goals instead of trying to do a million things at once. And I am carbing up once every two weeks using .75 grams of carbs per pound of body weight. So right around 180 grams. And honestly this diet isn’tt difficult. It’s been a lot easier once I stopped counting carbs from green vegetables. That’s for sure.
Thanks for the input!
Dan
Hey Dan,
You should be proud of your hard work over the last two months man. I think you are not eating enough the first meal of the day, would you consider a whey shake before work? Do you take Fish oil?
If you keep up your hard work you’ll be a lean mean machine before long.
Have you taken pictures since the start of this? I saw your initial pics.
[quote]Free2Be wrote:
Hey Dan,
You should be proud of your hard work over the last two months man. I think you are not eating enough the first meal of the day, would you consider a whey shake before work? Do you take Fish oil?
If you keep up your hard work you’ll be a lean mean machine before long.
Have you taken pictures since the start of this? I saw your initial pics.[/quote]
Thanks a lot man! I have pictures of six weeks into this on page four I believe. I was kind of thinking the same thing about eating in the morning. I had a shake this morning before work like you suggested and I’ll do that a while and see how it goes. And fish oil is definitely in my arsenal of vitamins and supplements.
[quote]VikeSpike wrote:
Free2Be wrote:
Hey Dan,
You should be proud of your hard work over the last two months man. I think you are not eating enough the first meal of the day, would you consider a whey shake before work? Do you take Fish oil?
If you keep up your hard work you’ll be a lean mean machine before long.
Have you taken pictures since the start of this? I saw your initial pics.
Thanks a lot man! I have pictures of six weeks into this on page four I believe. I was kind of thinking the same thing about eating in the morning. I had a shake this morning before work like you suggested and I’ll do that a while and see how it goes. And fish oil is definitely in my arsenal of vitamins and supplements.[/quote]
Good deal Dan, I think you’ll see improvement from that shake.
I’m giving you input because it seems you were asking and it seems that you were not getting it. If I get annoying let me know.
Your pics look better at 6 weeks. Are you taking measurements? I’d start if not. Simple like thighs, butt, belly button, nipple line, upper chest and arms. This and pics every two weeks or so would be a damn good way to judge your progress along with scale weight. Tracking progress can be a very motivating and telling way to gauge progress. You are obviously getting stronger, good job, keep it up.
Finally…food for today.
4:00 AM
2 scoops Muscle Milk
6:45 AM
2 hard boiled eggs
9:15 AM
6 scrambled eggs
12:15 PM
4 cups spinach
1 oz sunflower seed kernels
4 oz turkey
3:15 PM
1/3 cup broccoli
8:30 PM
4 scoops muscle milk.
I joined a rugby team today so that is pretty sweet. First practice was today. It was the first time I’ve played in a couple of years but I actually think I somehow improved.
Anyway, to get back on track…without further adieu…
Totals
Calories: 1934
Fat: 101.1
Carbs: 54.5 I know this is a little higher than normal, and I am not attempting to make excuses, but I am pushing my body hard at the moment. So I am not complaining about it.
Protein: 188.8
[quote]Free2Be wrote:
I’m giving you input because it seems you were asking and it seems that you were not getting it. If I get annoying let me know.
Your pics look better at 6 weeks. Are you taking measurements? I’d start if not. Simple like thighs, butt, belly button, nipple line, upper chest and arms. This and pics every two weeks or so would be a damn good way to judge your progress along with scale weight. Tracking progress can be a very motivating and telling way to gauge progress. You are obviously getting stronger, good job, keep it up.[/quote]
Thanks. I definitely feel less repulsed when I look at myself in the mirror these days. I have been lazy about taking measurements and I still need to get a pair of calipers. So there’s two things I need to get a move on. Weighed in at 236 today. Which is nice. To numerically see results for hard work. And I definitely appreciate your input. I certainly have a lot to learn and every little bit helps.
21 April 2009
Back
Below knee rack pull
135 x 10
225 x 10
315 x 5
315 x 5
Bent over BB rows
135 x 7
185 x 5 <-made me feel like a bitch for only getting 7 at 185.
185 x 4
Weight assisted wide grip pull-ups
-55 x 12
-45 x 9
-45 x 7
low cable pull
100 x 12
100 x 12
100 x 12
I’m don’t know what this exercise is called so I will just describe it. I put a wide grip handle on the low cable pull And I just pinch my shoulder blades together and hold for a three count. If you happen to know the name, please increase my knowledge by telling me.
100 x 10
100 x 10
100 x 10
22 April 2009
Standing bb military
115 x 10
115 x 10
115 x 8
DB Military
60 x 10
50 x 10
60 x 9
C1: Incline front raise with EZ bar
40 x 10
40 x 10
40 x 10
C2: Machine lat raise
150 x 10
150 x 10
150 x 10
C3: Reverse Pec Deck
100 x 10
100 x 10
100 x 10
Arnold Presses
35 x 10
40 x 7
40 x 4
Face pulls
110 x 10
110 x 10
110 x 10
24 April 2009
Bis/tris
BB curls
65 x 10
65 x 10
85 x 6
Incline db curls
30 x 10
30 x 10
30 x 10
Plate loaded single-arm preacher curls
30 x 10L 10R
30 x 10L 9R
30 x 9L 8R
Machine negative curls
120 to fail.
Machine partial curl reps
80 to fail
Straight bar pushdowns
120 x 10
150 x 10
150 x 10
Dips
BW x 10
BW x 10
BW x 8
Single-arm DB skull crushers
25 x 10L 10R
25 x 10L 10R
25 x 10l 8R