Day 11: 10/14/2008
Weight: 213 lbs (-11 lbs)
Nutrition:
According to the plan, as usual.
Workout:
Sled dragging took 18 minutes. I’m excited about picking up the tempo for lifting tomorrow, but it won’t be easy.
Day 12: 10/15/2008
Weight: 212.5 lbs (-11.5 lbs)
Nutrition:
Good as usual. As a note, I am not consuming anything that is not on that excel spreadsheet, except water. No Gatorade, soda, gum, crystal lite, nothing.
Workout:
Good-morning x6
Incline DB Bench x6
Chin-up x6
Circuit format x5
DB Side Raise x6
Barbell Row x6
Military Press x6
Circuit format x5
Standing Abs 2 sets @ repeated effort
2 rounds with:
GM: 245 x6
Incl. DB B: 75 x6
CU: Bodyweight x6
3 rounds with:
GM: 245 x6
Incl. DB B: 80 x6
CU: Bodyweight x6
(I only hit 5 chins on the last two sets)
Elapsed time: 22 minutes
1 round with:
DB SR: 25 x6
BB R: 155 x6
MP: 135 x6
(I was a hair from failure on MP, so I took it down a notch. Speed/intensity is the new focus.)
4 round with:
DB SR: 25 x6
BB R: 155 x6
MP: 115 x6
Elapsed time: 23 minutes
Standing abs 2x12 @ 75 lbs
Notes:
I incorrectly copied my workout from the computer to my notebook and missed strapped suitcase deadlift. Foolish mistake.
The workout calls for 4 rounds of each circuit, but I decided to step it up to five since my weight loss was slowing. With the new focus on time, I completed the 5 rounds of each circuit 6-7 minutes faster than I did 4 rounds on Day 10. It was brutal, but I have to earn the rest of this weight loss.
Definitely felt dizzy more than a few times. Must work harder, need to drop below 200 lbs.
Day 13: 10/16/2008
Weight: 211 lbs (-13 lbs)
Nutrition:
All by the spreadsheet.
Workout:
I overslept today, so sled dragging took place after work. I ended up doing 8 trips this time instead of 6, just because I felt like it. Dragging took 23 minutes.
I am happy to have at least dropped below 212 lbs. I can rest now until Saturday, and then I must attack my workouts with serious intensity. 10 lbs more to go if I’m going to reach my goal and only two weeks left before the transition.
Day 14: 10/17/2008
Weight: 211 lbs (-13 lbs)
Nutrition:
Shakes, flax and other supps as usual. I had another salad from the same restaurant as last week for my sold meal. This one had chicken instead of steak.
Workout:
Sled dragging as usual before work. I skipped dynamic warm-up, because one plate isn’t really very much weight. Elapsed time: <20 minutes.
Day 15: 10/18/2008
Weight: 211.5 lbs (-12.5 lbs)
Nutriton:
I have only lost a pound in the last week, which tells me something is wrong. I think I am probably going into starvation mode and trying to conserve as much fat as possible. I probably should have eaten more food for my HSM, or at least more carbs.
My friend convinced me I needed to carb up a bit today after our workout. I think he was right, but I think I ate too much. After the workout below, I went to In-N-Out and ate 3 double-doubles.
I think that was one too many… or maybe two. Perhaps a single 4x4 would have been better. A few hours later I had a 6 in. sub sandwich with double meat. Then it was back to shakes.
Workout:
Plan:
Front Squat x3
Wide-Grip Pull up x3
Dip x3
Circuit format x10
Hanging leg raises 2 sets @ repeated effort
What actually happened:
7 rounds with:
FS: 255 lbs
WGP: Bodyweight
Dip: 70 lbs + Chains
3 rounds with:
FS: 255 lbs
WGP: Bodyweight
Dip: 80 lbs + Chains
10 round - Elapsed time: 32 minutes
Instead of the hanging leg raises, ended up doing Farmer’s Handle Suitcase Deadlift. Meaning I picked up a single farmer’s walk handle with one hand for a few reps and then switched sides.
135 lbs x6
225 lbs x4
225lbs was tough. I was pretty much able to lock this out, but couldn’t quite bring my torso to 100% upright.
I have been falling behind posting, but everything is being tracked and will go up.