1st one lift a day.
I am actually near the end of week 2 so I’ll post everything so far to get a quick catch up (my apologies in advance, gonna be some long posts at 1st, I was keeping them on my PC to post but just getting to it), ill try and keep it updated daily here on after)
Posting this here to:
- Add additional accountability to myself
- Ask for some feedback/suggestions on anything, diet/lifts/motivation/whatever else you guys and gals can offer!
Me
Started lifting about 10 years ago, but my training has been plagued with inconsistency. I have started to get things sorted in the last couple years. I am very opinionated and unbelievably stubborn, which are both a great source of strength and weakness. I have had some retarded ideas in the past (lose fat with out diet or cardio!) but eventually I make my way around to reality.
I’m an engineer and I pretty much sit in front of a PC for 80% of the day. I work a 2nd part time job at a local community college so I can have full access to their gym even when its not open 
I haven’t really had a workout partner for as long as i can remember, last year a friend was lifting with me, that went great but he injured his knee and is out for the count 
So, pretty much most of my workouts its just me in the gym, alone often as not. For reference I’m 5’6", 30 years old.
Why and Goals
I’m tired of being small AND weak. In the last year or 2 I have switch my training to more performance oriented and I have to say I’m pretty happy with the results so far. I was at 210lbs 1.5-2 years ago; I don’t ever want to be that fat again. To add some variety to my training a good friend suggested 1 lift/day. I though it out and here I am. I honestly haven’t set any target numbers, I don’t really know what to expect so I’m just going to do it up and see what results I get, I expect to get stronger (and bigger!)
The Plan
Weigh in every Sunday just after waking and check BF % with my bio imp monitor.
Lifting days: Mon, Tues, Wed, Thurs, Sat
Lifts: Squats, Bench, Chins, Deads, Push Press.
Progression: Week1 7x5, Week2 6x4, Week3 5x3-2, Week4 Off. Week 5-8 Rinse, Repeat
Cardio: None to speak of, 10-15 mins of light warm up before lifts, some other form of NEPA
Diet: UP Cals (Target 2500+ cal, 250+g Prot, moderate fat)
Each workout: 10 mins light warmup, somelight stretching then a few light sets of whatever im doing until i feel warmed up, Depending on how I’m feeling after ill hit abs/calves after my one lift (swiss ball jack knifes, Plate Press, Standing Calf Raise), then stretch out at the end.
I will record almost everything on Fitday and post up the log here.
I don’t log seasonings, and I don’t really measure everything but I’m fairly confident in my estimates from past times when I measured everything, really just using it as an estimate.
Supps
Grow! Whey
Metabolic Drive
Metabolic Drive bars
Creatine
Surge
MRPRs
Alpha Male
Vitamine Shoppe Amino Complex
Turns out the fit day log will be too much of a pain to catch up and post everything so if you want to see everything the link is to My Fit Day Log rwlue - free online diet and fitness journal
otherwise i’ll just post a basic summary, ill think about posting details when i catch the thread up.
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Sun Jan 27th
178.6 lbs 14.1% BF
Pretty excited about tomorrow when I start one lift a day. I will start diet log tomorrow as well.
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[b]Mon Jan 28th Week 1 (7x5)
Squats[/b]
225x5, 245x5, 265x2* failed 245x5, 245x5, 225x5, 225x5, 205x5
Cal Fat Carb Prot
3156 87 313 287
Some Picts of me at the start…
[photo]10576[/photo]
[photo]10577[/photo]
[photo]10578[/photo]
[photo]10579[/photo]
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[b]Tues Jan 29th
Bench[/b]
185x4, 175x5, 165x3* 155x2*, 135x5, 135x5, 135x4, 115x6 (too light)
Cal Fat Carb Prot
3610 97 347 339
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[b]Wed Jan 30th
Chins[/b]
10x5, 10x4+1N, 10x3+BWx2, BWx4+1N, BWx3+2N, BWx3+2N, BWx1+4N
N - Negative
Cal Fat Carb Prot
3569 66 427 326
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[b]Thurs Jan 31st
Deads[/b]
185x5, 255x5, 275x3, 255x5, 255x4, 235x5, 215x5
Cal Fat Carb Prot
3136 69 401 239
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Fri Feb 1st
Off day, feeling sore as heck (squats and Deads mostly), pretty happy I dont have to lift today.
Cal Fat Carb Prot
2839 86 264 261
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[b]Sat Feb 2nd
Push Press[/b]
135x5, 155x5, 175x2* 165x2, 155x5, 155x4, 145x5, 135x5(light)
Cal Fat Carb Prot
2361 69 186 250
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Sun Feb 3rd
178.6lbs @ 15.2%BF
Cal Fat Carb Prot
3478 126 258 317
Not happy with the fat intake today, but nothing to be done about it now except be more disciplined in the future
Thoughts after my 1st week of 1 a day… I have been more sore for individual body parts before, eg, legs, back, arms etc… However, I don’t think I have ever been this sore over my entire body! I’m still trying to find the right weight but so far I like it, workouts are oddly fast (~40-45mins). Feeling good overall, this week I plan to swap squats and Deads, as I can get a spotter on Thurs for squats.
Other thoughts, I have been doing some ab/calf work, i should probably at least note what days i do them. Also other than just normal daily stuff like parking at the other end of the parking lot, taking the stairs, i really haven’t been doing additional NEPA, I will have to figure something out.
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[b]Mon Feb 4th (week 2 6x4)
Deads[/b]
255x4, 275x3, 275x4, 285x3, 275x2, 275x4
Very tired today, lifts did not go as well has hoped. Swapping lift order was definitely not an optimal move either. On the plus side I had a friend come work out with me who gave me some pointers and tried to help me clean up my form.
Cal Fat Carb Prot
3694 46 437 380
This weeks picts (learned a new pose! the crab:)
[photo]10580[/photo]
[photo]10581[/photo]
[photo]10582[/photo]
[photo]10583[/photo]
[photo]10584[/photo]
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[b]Tues Feb 5th
Bench[/b]
155x4, 165x4, 175x4, 185x2+2F, 170x3+1F, 165x3+1F
*F - Forced
Ab/Calf Circuit
Left shoulder pretty sore after benching, maybe i didn’t warm up enough, doesn’t hurt too bad, just very sore, ill ice it when i get home.
I had forgotten how great it is to have a workout partner! or a spotter at the very least!
Cal Fat Carb Prot
3089 90 302 263
Struggling to eat all my meals today, might be a combo of being tired, the chicken isn’t so tasty and all the extra fiber from the lima beans…
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Wed Feb 6th
Shoulder still sore, i put in some extra efforts to warm up more and didn’t hurt during workout so thats good. I was talking to a friend about chins and wondering how much benefit i’m getting since last week was almost all negatives he was suggesting maybe i should try raised leg chins on a smith machine, lightening up the load (me legs) and adding controlled amounts of weight using plates in my lap, will have to think this on this one, ill give chins another go and decide what to do.
Chins
BWx4, 10x4, 10x4, 15x4, 17.5x3+1N, 10x3+1N
N - Negative
ab/calf circuit
This week went much better than last week, im still have A LOT of work to do here tho. i think Will try chins again next week and see how that goes…
Cal Fat Carb Prot
3110 55 383 271
Today was not so much a struggle to eat my meals… it was more of a BATTLE (i won, sorta, managed to eat 1.5 of the 2 set “lunches”), I think I figured out what is going on though, a combination of a different brand of chicken breast (this brand is dry and trashy as all get out!), and also changing from regular lima beans to baby lima beans (for some reason they seem firmer and not as tasty, ill try cooking them longer.)
Decided to go ahead and vary the diet up a little today, spaghetti with ground turkey mmmmm
i have one prepped chicken breast dinner left, will have that tomorrow (somehow), ill also cook up the pork i have been marinating tomorrow i thinks.
