[quote]DoubleDuce wrote:
I’m really interested to see where you max strength levels will be after this.[/quote]
I’ll start back with the heavy stuff in a couple of weeks. Since I’ll be 5-10% lighter than before, I’m just going to multiply all my actual weights by 110% and say that I’m stronger than I really am. I’m pretty sure that’s how the PL coefficients work anyways. 
Alright, just got back from a week long vacation on an island in Maine. I was in the first week of the transition from the V-Diet, so I was allowed one healthy solid meal per day. I decided that since it was vacation, I would allow myself a couple of extra breakfasts (I just tried to keep the macros as close as possible to the shake it would replace). Overall the week was a huge success. I did have a few beers here and there, but never more than 2 in a day. My rule of thumb was that if I was going to be having a beer, I would walk an extra mile over my regular 3 mile walk.
I allowed myself a little freedom, but it was all planned in advance, with the exception of one cheat. We went off island one day, and stopped at a seafood restaruant overlooking the harbor. I had planned on eating healthy (panseared sea scallops, or roasted cod, or grilled shrimp), but everything was fried or broiled. I almost got the scallops stuffed with crabmeat, but said screw it and got the fried shrimp. My wife got the scallops, and they were drenched in butter, and covered with bread crumbs, so I didn’t feel too bad. The rest of the week was very clean.
I did the V-Burn Challenge while I was up there, and shaved another 7 seconds off my best time, finishing it in 29:58. I paced myself this time, and it felt much easier than rushing the first 3 or 4 circuits and then sucking wind for the last few. I walked between 3-5 miles each day, not counting a couple walks on the beach, etc.
I weighed in when I got back…
BW - 252lbs
Down 16.5lbs so far, with one more week of the diet. Next week I get two healthy solid meals each day, plus shakes. It’s time to start thinking about how I will be eating after the diet. I have the dinners figured out pretty well. I figure I’ll eat healthy all week, and allow myself one free night each week. I really don’t crave anything any more, so deserts aren’t in the picture. Anyways, I’ll wait and see where my weight is at the end of the week, and decide how much more I want to lose. I still have some weight to lose, but I feel 100 times better than I did 5 weeks ago.
Very nice job on the weight loss.
[quote]Modi wrote:
[quote]DoubleDuce wrote:
I’m really interested to see where you max strength levels will be after this.[/quote]
I’ll start back with the heavy stuff in a couple of weeks. Since I’ll be 5-10% lighter than before, I’m just going to multiply all my actual weights by 110% and say that I’m stronger than I really am. I’m pretty sure that’s how the PL coefficients work anyways. ;)[/quote]
LOL!
I’m thinking of trying this V-diet later this year. Thanks for putting this up.
Thanks guys.
I took some more photos today, but forgot to take my measurements, I’ll have to do that when I get home tonight. I’m really happy with the progress, but still have some belly/love handle to get rid of. The scale said I was at 249.5lbs today, but I was working outside all day yesterday and sweat out a ton. I’m drinking water today like I used to drink beer, so tomorrows weigh-in should be a little more accurate.
07/26/10 - V-Diet Wk6D1
BW - 249.5lbs
Total Reps - 40
Rest - 45 seconds
Load - Medium (8-9R)
A) Squat
315x8,8,8,6,6,4
B) Decline Bench
225x8,8,8,8,8
C) Pullups
8,8,8,5,5,4,2
D) Ab-Wheel Rollouts
8,8,8,8,8
This is week 2 of the transition phase. I’m back up to 45 seconds rest between sets. I changed a couple of the exercises around due to lack of equipment, and because the Monday and Friday workouts were too similar. Not sure if it was just a typo when the program was written, but both days had you doing neutral grip pulldowns/pullups, and hand walkouts from toes. I decided that I like the ab wheel rollouts, so swapped those in place of the walkouts today. I’ll do pulldowns on Friday, but go with a wide grip instead.
Squats were tough today. The first two sets felt easy, but by the third I was definitely not recovered. Not quite like a 20 rep set, but the feeling wasn’t that far off. By the last set I was doing breathing Squats. It’s an eye opener to have gone from 5-6 minutes between sets to 30-45 seconds.
07/28/10 - V-Diet Wk6D2
BW - 251.0lbs
Total Reps - 50
Rest - 45 seconds
Load - Light (14-16RM)
A) Upright Rows w/EZ Bar
+100x15,14,12,9
B) Pushups w/Feet on Bench to 1/2 foam roller
15,15,15,5
C) DB Reverse Lunge
30’sx14,14,12,10
D) Wood Chops w/bands
Purplex15,15,15,5
I think I finally got rehydrated. I was down more weight than I thought I should have been, and was pissing yellow after working out in the sun all day on Sunday, and then a couple of long walks in the heat the past two days.
Upright rows felt good today, I got a nice pump out of them. Pushups were a little too easy even with my feet on the bench. The Reverse Lunges were hell. My heart rate never got a chance to come down after the first set. Chops were supposed to be with a cable, but I did them with a band instead. I forgot that I could have used my Lat Pulldown as a cable, I don’t have a single handle, but could have used the rope instead. The band was okay, but loaded up too fast with the purple. If I do these again, I’ll try it with the monster mini (black) or with the cable.
07/30/10 - V-Diet Wk6D3
BW - 249.5lbs
Total Reps - 40
Rest - 45 seconds
Load - Medium (8-9RM)
A) Deadlift
315x8,8,8,8,8
B) Seated Shoulder Press
155x8,8,8,8,8
C) Lat Pulldown
180x8,8,8,6,6,4
D) Hand Walkouts from Toes
8,8,8,8,8
This was my first time Deadlifting in 6+ weeks. I was very happy to have no pain in my left glute/hamstring. These were challenging on a cardiovascular basis, but the weights felt light and quick.
Today was the last day of the V-Diet for me. I will continue to eat clean and try to lean out to around 242 and then see where I go from there. I am looking forward to getting back to some heavy singles thru triples to see where I am and build my strength back up. I do like the short rest intervals for my accessory/conditioning work, but will take longer rests on my main lift for the day.
I just found out earlier this week that this weekend is my 20th high school reunion, so I am heading up to Maine today, and that is why I am ending the diet 2 days early. The timing couldn’t have been better for the diet. I feel better than I have in a long time, and I’m very happy with my fat loss and conditioning improvements thus far. I can honestly say that I didn’t/wouldn’t have dieted for the reunion, and probably wouldn’t even go, but my best friend growing up is hosting the party at his bar/restaurant, and I haven’t been up to see him since it opened, so I am really looking forward to catching up on a missed couple of years with him, and a couple other really good friends.
I can’t wait to see what a couple of days of eating and drinking do for my Monday bloat.
08/02/10 - Squat Day
BW - 251.5lbs
A) Squat
barx12
135x8
225x5
315x3
365x3
405x3x3
then 45 sec rest b/w sets…
B) DB Forward Lunge
30x12x4
C) Neutral Grip Pullups
8,8,8,6,5,5
D) Ab Wheel Rollouts
10x4
The diet is officially over, but I am still eating higher protein and lower carb. I lost 3 1/2-4 inches in my waist, and about 19-20lbs over the course of 6 weeks.
I like the short rest intervals for my accessory stuff, so I will play around with rest of 30-60 seconds between sets. I didn’t use the rep goal today, but I may bring it back since it gives me a good way to judge progress.
I’m going to use longer rests for my first movement of the day, I won’t be timing it, but probably in the 3 minute range, whenever I feel as recovered as I’m going to get. I’ll keep the first movement each day mostly in the 1-3 range with some 5’s. The plan is going to be Squat stuff on Monday, Bench on Wed, Deadlift stuff on Fri, and Bench/shoulder accessory stuff and/or conditioning on Sat. I’ll move stuff around to accomodate travel if need be.
Squats felt good today, I had a lot left in the tank, but my glute has really started to feel good, and I am going to increase the weight gradually on these. As much as I like my PT, I’m sick of rehabbing injuries. I just want to get and stay healthy.
08/02/10 - Extra stuff
Biceps
A) DB Hammer Curl
25x8
35x8
40x8
45x8,8,8,8
B) EZ Curls
Narrow+70x8,8
Wide+70x8,8
C) DB Concentration Curls (supinating)
35x8,8,8,8
D) Straight Bar Curl
Barx50
I had twenty minutes to burn, so I figured I’d train the biceps a little. I know that’s antipowerlifting, but I could give a rat’s ass. Besides, it’s tank top weather.
Edit
I had the tape measure out, so I measured my biceps (I had to take measurements during the V-Diet). Arms were 18 1/2" pumped today, and much leaner than a month ago. I’m happy with that.
08/04/10 - Bench
BW - 250.5lbs
A) Bench
…225x5
275x3
300x3x3
then 45 sec rest b/w sets, 40 reps total…
B) Incline Bench
135x8
185x10,9,7,5,5,4
C) EZ Nosebreakers
+70x12,12,10,6
D) Hanging Leg Raise
10,10,10,10
Bench felt heavier than I would have liked. I figured I’d start light and work my way up to some heavy triples over the next few weeks. We’ll see how that works.
08/06/10 - DL Stuff
BW - 248.5lbs
A) Deadlift
135x8
135x8
225x5
315x5
365x5
405x3x3
B) Pendlay Rows (45 sec rest)
225x12,10,10,8
C) Shrugs (45 sec rest)
315x12x4 (pulse each rep)
D) Lat Pulldown (45 sec rest)
150x12,12,10,6
This was a so-so day. I was pretty low energy today, I pulled my left quad playing softball the other night, and I was tossing and turning all last night trying to get comfortable. I don’t think the pull really affected my DL’s. I just wanted to get in realitively easy triples. I just couldn’t really get fired up.
Pendlay rows felt solid. My third movement was going to be GHR’s, but the pad hits right where my quad hurts, so I threw in some Shrugs instead. I went light on these, and pulsed every rep and really felt a good pump. I may keep the pulse in there for a while, as my traps blew up by the third and fourth set.
I’m going to take it easy on the quad this weekend, and see how it feels by Monday for Squats. I don’t think it’s a big deal, but I don’t want it to get any worse either.
08/09/10 - Squat Day
A) Squats
barx12
135x8
225x8
315x5
365x3
405x2
455x1
B) DB Lunge
30’sxabort
C) Pullups (45 seconds rest)
8,8,8,7,7,6,4
D) Ab wheel rollouts
10,10,10,10
My quad felt fine during warmups, and I didn’t think it would be a problem. I felt it a little at 405, but felt my left glute flaring up worse. My glute really hurt at 455, so I shut it down. I moved on to DB Lunges, and my left quad was screaming. Kind of frustrating.
Pullups are getting better. I’ll probably squeeze in some direct arm work later in the afternoon.
08/09/10 - Tank Top stuff (aka extra stuff)
Bi’s/Delts
A) DB Hammer Curl
25x8
35x8
45x8,8,8,8,8
B) EZ Curls
Narrow+100x6,6,6
Wide+100x6,6,6
C) DB Concentration Curls
30x10,10,10
D1) Blast Strap Curl
10,10,10
D2) Side Delt Raise
20x10,10,10
E1) Blast Strap Rear Delts
10,10,10
E2) Cable Hammer Curls w/Rope
80x10x10x10
Arms are pumped! I really like coming back a couple hours later for some isolation work. Usually after my regular lift I’m too tired to bother with the direct arm stuff, but take a couple hours off, and I feel like I can crank the stuff out. This took about 30-35 minutes, kept the rest pretty short. I’ll keep this up until I get too lazy to keep it up.
08/11/10 - Bench
BW - 244.5lbs
A) Bench Press
…225x5
275x3
300x3
315x3
275x5
B) Incline Bench (45 seconds rest)
135x5x2
185x10,10,8,7,5
C) EZ Nosebreakers (45 seconds rest)
+50x6
+80x12,10,10,8
D) HLR rollups (45 seconds rest)
10,10,8,7,5
I worked in the sun half of yesterday and was pretty dehydrated going into this workout, didn’t realize I was down as much weight as I was. I have been pounding the water all day, and still not 100% there yet.
My strength was ok, not great. I’m slowly rebuilding, but since I’m still trying to lean out it’s going to be an uphill battle. I think pre/post workout nutrition is going to be critical since I’m still keeping my carbs low the rest of the day.
I figured I’d log what I’m eating for future reference. My diet is pretty strict right now. A typical day looks like:
2 whole Omega-3 eggs
1 cup eggwhites (All-Whites)
2-3 slices of turkey or turkey bacon
spinach or fruit
1 cup greek yoghurt
1/2 cup berries
whole wheat wrap
6 oz. grilled chicken
mustard
lettuce/spinach
3 scoops met drive
2 fishoils
10-12 oz chicken/fish/steak
olive oil
steamed or grilled veggies or
big ass salad w/lettuce, peppers, onions, mushrooms, avacado, walnuts, vinegarette dressing
2-3 scoops met drive
2 tbsp natural PB
2 fishoils
No potatoes, rice, pasta or bread (other than the whole wheat wrap which has 5g net carbs).
No calorie containing drinks, mostly water and I start the day with a cup of black coffee.
Just aiming for 250-300g protien a day, a bunch of healthy fats, fruits in the am, and non-starchy veggies throughout the day.
I have just added in a single cheat meal, either friday or saturday night, no limits here, just using my best judgement and satisfying any cravings, and of course enjoying a couple of beers.
My diet looks fairly similar right now. Only I’m eating a bunch of carbs prior to training.
[quote]DoubleDuce wrote:
My diet looks fairly similar right now. Only I’m eating a bunch of carbs prior to training.[/quote]
Oops, I left out 2 scoops of Surge on training days. Where’s your weight at these days?
[quote]Modi wrote:
[quote]DoubleDuce wrote:
My diet looks fairly similar right now. Only I’m eating a bunch of carbs prior to training.[/quote]
Oops, I left out 2 scoops of Surge on training days. Where’s your weight at these days?[/quote]
As of about a week ago, I was at 237 first thing in the morning.
08/13/10 - DL Day
BW - 245.0lbs
A) Deadlift
135x8x2
225x8
315x5
405x5
455x3x2
B) Pendlay Rows (45 sec. rest)
225x12,12,12,4
C) Shrugs (45 sec. rest)
365x12,12,12,8 (pulsed x2)
D) Lat Pulldown
80x6
120x6
150x12,12,12,4
I felt pretty good today. I took a little extra time warming up before I lifted…spin bike, foam rolling, dynamic stretching. My glute felt good, noticeable on a few reps, but not screaming like usual.
Bodyweight is hovering around 245 right now. I figured I’d be a swimsuit model by this point. It’s amazing how feel like if you just drop 10-15lbslbs or so, you’ll be at a certain point, and when you get to that weight, you still aren’t there…just keep plugging away.