Oldfart's Body of F.I.R.E.

Training Training Logs
1

Its time to be reborn.

Only by going through an intense process designed to burn away the dross can this body get back into the shape I want it to be.

Two years ago I had reached some great goals and achieved the body I wanted but RL, another kid and just being plain lazy cost me a lot of the hard earned muscle/strength/body fat % I worked for.

I will be doing Chad Waterbury’s Body of F.I.R.E. program and will post my progress as well as pics and thoughts as I complete it. It will consist of 16 weeks of hard work but I am ready for the challenge. I have been back in the gym for about 4 months now re-priming my system and was looking for something to help me meet my goals of strength/endurance/BF% and here it is.

www.bodyoffire.com/?hop=followhim

Chad’s new program is designed around meeting those goals. I’ve followed some of his other work and had friends who met some great results (Big in a hurry).

Monday, August the 2nd is Day 1. Right now I’ll update with my current stats, pic (sorry on the eyes). I’ll take pictures every 2 weeks but update stats (weight/measurements) every week.

I’ll also do whatever I can to best answer any questions anyone posts regarding this log.

Current stats:
5’7" (don’t expect this to change…)
190lbs
Age: 35
Waist: 37 (measured over belly button)
Accu-Measure shows 19, 20, 20 when measured @ waist. (22% BF)
Lean Muscle Mass: 148.2lbs
Fat Mass: 41.8lbs

My goals @ the end of the 16 weeks would be to increase overall strength, endurance and my BF%.
I would like to be around a 12% BF while losing no muscle mass. Accu chart shows me to be about 21-22% BF%. It is going to take some hard work, good nutrition but I am willing to do what needs to be done.

So buckle up, sit back and enjoy the show… this body is going to be smoking after the FIRE has ran its course!

Pictures are below.

Front
[photo]29208[/photo]

Back
[photo]29209[/photo]

Side
[photo]29210[/photo]

2

Day 1 - 63 workouts left to go…

Ever wondered what it felt like to get beat up by a bunch of people at once? I think I experienced that today…

I came to the gym as usual @ night and was armed with my trusty stop watch, jump rope, golf ball and a can of confidence… I left soaked to the bone, hunched over, gasping for air.

The warm up/prep work starts with 3 minutes of jump rope… needless to say I felt good doing 1.5 mins/ 1 min/ 30 secs to complete that…

By the time I finished the prep work and moved on to the cardio part I was wondering what I was doing.

All during the strength building phase I never knew 30 seconds of rest between sets could be so wonderful. Its hard to describe the wonderful part of trying to catch your breath before plunging into the next split… by the end of the strength phase I questioned if I would be able to even finish the cardio strength phase without passing up or earning a ‘pukey’ t-shirt.

I did complete it (barely) and found such comfort in lying on the bench trying to not pass out… my usual buddies @ night at the gym were wondering what this old guy was doing and asked if I needed 911 to be dialed. After proving I could walk and thus hopefully drive home, they left me alone to enjoy my wonderful moments of deep breaths.

I will say I thought I was in decent shape. I mean I lift, and I can lift heavy… but cardio… wow this stuff is ruff. Mr. Waterbury, thank you for the lesson in humility.

Here’s looking at another 63 more workouts and the goal of looking half as good as you do…

3

Oldfart! Great to see you back man. Good luck with training, ill be watchin.

4

[quote]BlackLabel wrote:
Oldfart! Great to see you back man. Good luck with training, ill be watchin.[/quote]

Thanks :wink: I may not look a thing like the pictures when this is over… :slight_smile:

Workout #2 - Can I have my man card back please?

Today was ruff… my calves were tight/sore/tight/tighter…

I stretched them all day, iced a little, heated some. I’ve never felt my calves this sore/tight after working them out… obviously it wasn’t enough…

Today’s workout was pure non-stop… from the warmup to the finish i was sucking wind like a dyson vacuum.

Jump rope still kills me… got the 1.5 min/ 1 min / 30 secs to finish 3 minutes… my calves were on fire… (perhaps this is where the name of the program comes from…)

Moving on to the first set of cardio really kept the breathing heavy…

When I moved onto Cardio strength I wanted to cry… 2 sets of 10/9/8/etc to 1 with no rest was killer… my body screamed to stop and slow down but I pushed it anyways… the black spots stopped swirling on the last 1/1… but I think that was because I was on the ground…

As for the finisher… the sprint/walk cycle was not pretty… in fact I often judge people’s gaits when they run. Having ran track for 12 years I always look for good form… tonight I was a cross between a gimped horse and an old man… my calves were screaming and my lungs were burning and my quads were bout to turn to jello… 30 seconds of running had most of the people on the track laughing… I think they laughed more when they saw me stop, walk and resume in 30 seconds again…

Needless to say i’m spent… here’s to a day off tomorrow…

5

Workout #3 - I thought it was easier…

So as today’s workout started I thought to myself ‘yeah i can tell a difference… it doesn’t feel as tuff’

That ended once I started my strength portion of the workout…

Sometimes you wonder how coaches come up with these things… is there like a computer software out there that knows exactly what will drain all the energy out of someone? Or is it during the TNATION round table time when they don’t publish but think of the most grueling things they can?

Needless to say I was amazed at how quickly I had to dig deep to finish the strength portion… It was a really great workout but man i’m out of shape…

And another thing… why is it 30 seconds seems to last forever on that last set of plank’s but it goes by so quickly when get to rest for 30 seconds between sets…

The cardio strength portion was just brutal. By the time I got to it the old ladies at the gym were laughing… they kept trying to talk to me and laughed as I could do nothing but smile and gasp for air…

Oh well. Saturday is coming and I’ll have one week behind me (and 15 to go). Feeling great and looking forward to weigh in / measurements on monday.

6

Workout #3 - I thought it was easier…

So as today’s workout started I thought to myself ‘yeah i can tell a difference… it doesn’t feel as tuff’

That ended once I started my strength portion of the workout…

Sometimes you wonder how coaches come up with these things… is there like a computer software out there that knows exactly what will drain all the energy out of someone? Or is it during the TNATION round table time when they don’t publish but think of the most grueling things they can?

Needless to say I was amazed at how quickly I had to dig deep to finish the strength portion… It was a really great workout but man i’m out of shape…

And another thing… why is it 30 seconds seems to last forever on that last set of plank’s but it goes by so quickly when get to rest for 30 seconds between sets…

The cardio strength portion was just brutal. By the time I got to it the old ladies at the gym were laughing… they kept trying to talk to me and laughed as I could do nothing but smile and gasp for air…

Oh well. Saturday is coming and I’ll have one week behind me (and 15 to go). Feeling great and looking forward to weigh in / measurements on monday.

7

Ive heard about the program, but can you describe it in some depth? I know it uses total body training, but does it use circuits or supersets or giant sets etc…

Otherwise, I’m excited to see what you are like when you come out the other side

8

Never sure if your supposed to go into huge detail with programs like this (where you pay for em) but I’ll give some more info bout them.

Its a lot of supersets.

Ex
#1
A no rest 5 sets
B no rest 5 sets

#2
A 5 sets AMAP 30 sec rest
B 5 sets AMAP 30 sec rest
C 5 sets AMAP 30 sec rest
D 5 sets AMAP 30 sec rest

It changes some day to day but this is the gist of it. Lots of work, no rest and going all out. As a married man I hate to say it but i’ve passed up sex @ night after doing a workout late because I honestly was dog tired… perhaps in a few weeks that won’t be an issue but the first week just kicked my rear…

9

Workout #4 - 1 week done

Hard to believe this first week is over. It has been a lot of sweat, tears and guts… I’ve gotten a kick to the stomach to make me realize my ideas on ‘in shape’ and what that is, isn’t what I was (did you follow that?)

Today workout
Warm up
3 Min Jump rope 2mins/1 min (had to rest 30 secs but I’ve improved over 4 workouts now… used to be 1.5/1/.5)
Golfball roll / Stretch / Squats

Cardio 4 reps, switch between, no rest
Split jacks 20
Squat thrusts 10

Cardio Str 10 sets no rest, increase reps each set 1/2/3/4/5/6/7/8/9/10
Wideout drop
Pushups

Cardio 45 sec sprint/ 15 sec rest 3 sets
Had to bike vs run… was 100degrees / 40% humidity (like 110 index)… so inside on a bike

Stetching.

Overall man i am beat. Was pumped to manage to get 2 mins straight on my jump rope… some good improvement on that over just 4 sessions.

The biggest hit was the cardio strength portion… just had to dig deep as the reps kept going higher and i got tired.

Sprint work on the bike was ruff, but I know running outside would have been harder… sadly going out tonight so had to do workout during middle of day and thus was too hot outside to run.

15 weeks to go :slight_smile: New measurements on Monday!

10

Sweet… suck to hear about the whole sex thing… but when you’re done, you are going to be getting a lot more of it ,right??

Have you changed the way you eat, or are you taking any supps?

11

Good luck on your journey. It is SUCH a rewarding journey to finally buckle down and do what it takes. The first time I dieted for a show, it was taxing, but I couldn’t stop smiling after about week 7 cause I had never been so cut in my life, and it made me look BIGGER with a shirt off! (and by the way, sex drive WILL go down for a while when in caloric need, but it will come back, especially if you make good use of fish oils, ZMA, and MACA)

12

Eating really clean right now.

Protein shakes, eggs, green veggies, some fresh fruit and good meat. Staying away from pre-processed.

I take 2 multi vitamins, 4 Fish Oil, 3 BCAA’s (after workout). I drink 1-2 Shakes a day (usually morning / lunch) and then I sip on one while I work out).

Been drinking a lot of water and some green tea. Hardest thing is when wife/family wants to eat out at night. I scour the menu’s for something healthy (which isn’t always easy). I also use a little self control and indulge to a small degree:

ie. Wife bought a blizzard from DQ and I took 4 bites and stopped vs buying my own

As far as my ‘sex drive’ being down it wasn’t that just pure exhaustion that one night :slight_smile: Other times I’ve done it this week its been probably better than before due to feeling more energized from the workouts. I have never slept better after doing this program due to how well it drains me :slight_smile:

Really excited to see how I look in a few weeks. Can already tell a difference in my energy levels and the way I feel

13

I love the way your eating sounds. It’s nice to see guys who eat clean, but aren’t so carbo-phobic or obsessed that they can’t take 4-bites of good ol’ DQ. Good work.

14

Week 2 - Living by the stopwatch

Well was a bit disapointed in my weight. only 189 but I think I had too much salt sunday… Drank alot of water and didn’t pee off as much as I might have thought in the morning… oh well.

@ Benjuito - Thanks :slight_smile: I find it a lot easier to stick to my meal plans if I take a small bite now and then of something and just don’t go over board. Trust me though I was tempted to go ape on a blizzard but then whats the point of all that hard work :wink:

Workout #5

I hit todays workout with a passion. A little upset about only 1 lb loss from week one really had me focused.

Jump rope went 2:15/1:15 so finished in only 2 sets with a 30 sec rest between… slowly inching up the time I can jump rope.

Today’s workout was exactly like last monday except more sets/reps

15

Took weight last night. 187lbs.

Took weight this morning 185.6lbs…

Perhaps yesterday was alot of salt like I thought… 8p

Oh well going to post today’s workout tonight after getting it done :slight_smile: Here’s looking forward to 4 minutes of sprint drills…

16

Workout #6 - Long day = bad workout.

Had about 6 hours in car today… driving family to airport.

Started working out and felt great as i forced myself to do the whole 3:30 jump rope in one try… calves were on fire to say the least…

by the time I finished the cardio portion I was a bit tired.

The cardio strength portion was tuff (wideout drops / pushups) but since it went down in reps each set it wasn’t to bad.

By the time I got to sprints I couldn’t force my legs to run. Quads were locked tight and calves were cramping. Not sure if I drank enough water today. Probably needed to stretch more since I went straight from driving/sitting to working out.

Oh well 1 day off then back to the plan… icein/strechin legs some.

17

We’ll give this a 2nd try.

Workout # 7 - To much time in the car.

Was traveling today from 7am to 830pm.

Hit gym about 9:15pm.

Did great on jump rope. Got full 3:30 mins in again. Took less effort to finish but last 30 secs still ruff. Still good improvement over last week :slight_smile:

Cardio portion was fast and easy. Transition quickly with no rest and banged all 5 sets out quickly.

Strength portion was good too. Increased weight 5lbs across all lifts and was in position to start next set/rep when 25 seconds was finished.

Cardio strength portion kicked my rear… gas was low by time I got here.

Squat thrust / power clean / push press was done with 10lbs. First set was pure torture. 2nd & 3rd set I switch off each rep with the 10lbs and no weight…

Completely spent atm. Going to take a shower and crash.

Traveling again Saturday 12 hours… may do Saturday workout friday night. We’ll see :slight_smile:

18

Workout #8 - 33 hours driving 3 days…

Well finished up week 2.

Bad news is i’ve been on the road the last 3 of my workout days… Good news… I’m on vacation at the beach for 5 days.

Todays workout was ruff. After driving all day and spending a few hours @ the beach playing I was a bit tired ahead of time.

Managed to do 3:15 of my jump roping and had to just hop the last 15 seconds as I couldn’t get my groove back with the rope.

The split jacks / squat thrusts were tuff… was draggin rear on my last set but finished them off (not as fast as I’d like though)

The wideout / pushup combo’s kicked my rear completely. Had a few ppl walk up and watch some of my workout @ the condo workout room wondering why I looked so pathetic at this point… I just laughed as I kept sweating through it…

Sprints killed me… did i as best as I could on the treadmill. Had to take 30 seconds rest vs 15. Wasn’t a full sprint either as the treadmill didn’t go above 7mph without starting to really bounce.

Overall glad for a rest day and then back at it monday… :slight_smile:

Here is looking for some sun, rest and fun :slight_smile:

19

Workout #9 - Loving the beach

Having a great time at the beach… no I wont say I wish you were here but some of you might wish you were.

Eating some amazing fish and enjoying a little extra sun.

Today’s workout was great.

4 Minutes of Jumprope… these warm ups are really starting to show me the endurance I’m gaining. lost total sync after 3:30, jumped for 15 secs while resting then pushed out 30 more secs.

Cardio portion wasn’t really ruff at all… Jump Jacks / Mountain climbers. Finished up easily.

Strength portion was tuffer. Brought my 40lb kettle ball as I was not sure what the gym might have. Alot different then dumb bells but worked well. 6 sets AMAP reps 20 sec rests… 1 Arm Row / 1 Arm Push / Split Squats / Planks. Was ‘tiring’, went fast and hard but still felt good (all this sleep is paying off I guess…)

Cardio str portion was really better then i thought. 4 Sets of Cleans to Push press. Wish i had more weight than a 10lb dbell… joys of a condo gym…

If weather permits i’ll be doing my running tomorrow on the beach… boy wont that blow… :slight_smile:

Back to the sea food and the sun :slight_smile:

20

Workout #10 - Mornings workouts and me…

Well last night I missed my normal Tues night workout… simply put I went to an alaskan crab all you can eat @ the beach and after almost making the population extinct, I just couldn’t get myself in gear to hit the gym… perhaps I should have said no to the 10th crab…

Jump roped 4 mins again but it was ugly… my CNS just wasn’t firing right as I was waking up. 6 am workouts just don’t work well with me. By the end of the 4 minutes I was in a better groove even though I was tired.

Cardio went fine, Cardio strength went well…

Sprints on the beach were killer but fun. Something great about racing down the sand & water with a nice breeze on you. Was huffing and puffing by the end of it… I think I scared off most the younger girl runners as they watched some crazy guy sprinting down the beach and watching a stop watch :slight_smile: Good thing I’m married :slight_smile:

Onward to Thursday and the next workout…

I’ll post pics Friday when I’m home… not sure how they’ll look (or the scale either) but here is hoping its not to bad.