Hey Peter your transformation was amazing and an inspiration to someone like me who is near in the same spot. I’m probably at 22-25% body fat and have decided to start doing the t-dawg diet along with the complexes routine and some HIIT.
I had two questions. First, how exactly did you start your training and if you could have gone back and done it again what would you have changed with what you’ve learned now.
Well I didn’t do too bad this weekend with all the horrible food choices I was surrounded by. I had typed everything out all nice and pretty but since I’m having to repost it for some reason I’m just going to jump into it:
12/21/07
Exercise:
after getting up
1x8 bw squat and hold for 10s
15 pushups
before bed:
front and side planks @60sec
15 push ups
Fat:135.5g
Net Carb:180.7g
Protein:184.3g
Calories: ~2700
Supps:
Daily multivitamin
12/22/07
Exercise:
after getting up
1x8 bw squat and hold for 10s
15 pushups
Mid afternoon:
front and side planks @60sec
before bed:
15 push ups
Fat:152.1g
Net Carb:252.2g
Protein:118g
Calories: ~2850
Supps:
3x3 Fish oil caps
Daily multivitamin
12/23/07
Workout:
8:30am
1x8bw squat and hold for 10
15 pushups
8pm
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Deadlift:
10x105lb warmup*
8x165 *
5x200 *
3x225 *
1x255, 2x275, 2x255**
Rest:2min
**Started to break for at 275lbs so decreased weight back to 255lbs. 275lbs was new PB!!!
Hang Clean:
5x5x125lbs* - Was able to do all 5 sets@ 125lbs now
Complexes B @8reps
Set1@75lbs -
Rest:45sec
Set2@75lbs - very winded already
Rest:45sec
Set3@75lbs - quads getting tired
Rest:45sec
Set4@75lbs - low back tired
Rest:45sec
Set5@75lbs -
Rest:45sec
Set3@75lbs - forearms pumped
Rest:3min
Cracking the Rotator cuff conundrum workout:
Barbell Cuban press: 3x8x45lbs Rest 60sec
L-Lateral raises:3x10x10lbs Rest 60sec
Side Lying Dumbbell abduction to 45 degrees:12x10lbs
Side Lying Dumbbell external rotation:12x10lbs
Before bed:
15 regular push ups
Nutrient intake for the day:
Fat:96.6g
Net Carbs:111.8g
Protein:298.4g
Calories: ~2500
Supps:
3x3 Fish oil caps
5mg Creatine w/PWO Surge
Daily multivitamin
Well I set a new PB in deadlift however I was not happy with my form after the first single so I went back down to 255lbs to practice form more with a heavier weight. I was also able to do the hang cleans all at 125lbs which is an improvement over last time. Todays workout wasn’t too bad considering I didn’t get enough sleep last night and have been stressing out over the holidays. I actually got distracted in the complexes routine which is pretty hard to do. Looks like i’m going to be short on sleep tomorrow too since its already so late. I’m headed out of town tomorrow and will have a super strange schedule until after new years. Hopefully it won’t impact my lifting too much.
PeterD
[quote]sibellius wrote:
Hey Peter your transformation was amazing and an inspiration to someone like me who is near in the same spot. I’m probably at 22-25% body fat and have decided to start doing the t-dawg diet along with the complexes routine and some HIIT.
I had two questions. First, how exactly did you start your training and if you could have gone back and done it again what would you have changed with what you’ve learned now.[/quote]
congrats on setting some goals and making plans to achieve them! The Dawg, Complexes, and HIIT have the ability to quickly make the changes you are looking for.
I started during a phoenix theory style change in my life. I was perfectly happy eating an entire cake with a gallon of chocolate milk so it took a pretty significant event to motivate me to change.
There are TONS of things I could have done better(and probably still could). I didn’t know about T-Nation when I started so I had a VERY low cal diet and did a lot of moderate intensity cardio so I lost a ton of muscle mass with the fat. I did start lifting too but it wasn’t until I found T-Nation that I got on track with a good program that I actually saw improvements. If I could go back I would have lost the weight much more gradually with a much higher protein diet to try and keep more muscle. I would have also lifted heavy at least one day a week like I do now to also try and keep muscle. I could have probably used a week or two of a maintenance cycle in the middle of my weight loss to give my skin a little more time to retract since my lower abs are a little loose now and it’s not pretty. I also didn’t stretch much until I pulled something in my back a few months ago and had to take a week off of lifting so now I stretch good before every routine. Complexes are a great routine for getting rid of the fat but the first few weeks on it were more to figure out the form and get used to the exercise more than actually going all out. It’s important to get the form down before you push yourself on any of these exercises.
Hopefully that helps you out and I’m not rambling too much. If you have any other questions feel free to PM me.
PeterD
Hey Peter!!! Wishing you a Very Merry Christmas!! Keep up the great work, Im expecting big gains for you in 2008 buddy 
B-3
Well I did pretty good with everything except for Christmas day I didn’t even bother to record anything I just ate whatever I wanted when I felt like it. It was nice to have an all out cheat day. Of course the jiggly stomach and 5lbs of scale weight tell me I really enjoyed all the cookies/desserts.
12/24/07
Exercise:
after getting up
1x8 bw squat and hold for 10s
15 pushups
before bed:
15 push ups
Fat:75.8g
Net Carb:68g
Protein:237.3g
Calories: ~1900*
Supps:
Daily multivitamin
12/25/07
Exercise:
after getting up
1x8 bw squat and hold for 10s
15 pushups
before bed:
15 push ups
Fat:
Net Carb:
Protein:
Calories: 10,000? Mmm cookies, pie, cake, pasta, potatoes. I could go on all night!
Supps:
Daily multivitamin
12/26/07
Workout:
8:30am
1x8bw squat and hold for 10
15 push ups
8pm
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Complexes C @8reps
Set0@bw @4reps - practice form
Rest:30sec
Set1@70lbs
Rest:45sec
Set2@70lbs
Rest:45sec
Set3@70lbs - winded
Rest:45sec
Set4@70lbs - winded - low back
Rest:45sec *
Set5@70lbs - very winded - low back tired
Rest:5min - laid on the floor and panted
Cracking the Rotator cuff conundrum workout:
Barbell Cuban press: 3x8x45lbs Rest 60sec
L-Lateral raises:3x10x10lbs Rest 60sec
Side Lying Dumbbell abduction to 45 degrees:12x10lbs
Side Lying Dumbbell external rotation:12x10lbs
*-notes improvements!
Before Bed:
15 pushups
Food Intake:
Fat:95.7g
Net Carb:92g
Protein:251.7g
Calories: ~2250
Supps:
3x3 Fish oil caps
1x1 Flax oil caps
Daily multivitamin
Although I only improved a little from my last complexes C routine my temp was vastly improved during the lifts and I cut probably a couple min off my total workout time. My right shoulder was bugging me and more tired than normal today for some reason. I think that the crappy eating and extra day between workouts made a huge difference in my energy levels today. Now tomorrow I’m headed up north again for the long weekend although my goal is to eat clean except for new years which will probably be just like christmas.
PeterD
[quote]BodyBldgBabe wrote:
Hey Peter!!! Wishing you a Very Merry Christmas!! Keep up the great work, Im expecting big gains for you in 2008 buddy
B-3
[/quote]
Thanks! If there was a day when I could use some motivation it would be today!
PeterD
Well it’s been a long holiday and I didn’t even bother to record my diet on New Years Eve/New years day. Surprisingly enough I didn’t put on any extra weight. I did get some exercise shoveling snow most days so at least I wasn’t completely lazy even if I ate like crap. I meant to take my last few HRX around new years eve/new years day to try and offset some of my planned cheating but that didn’t end up happening.
12/27/07
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
daytime:
shoveled snow for ~45min
before bed:
30 push ups
Fat:86.7g
Net Carb:113.7g
Protein:278.4g
Calories: ~2350
Supps:
Daily multivitamin
12/28/07
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
before bed:
30 push ups
Fat:160.1g
Net Carb:170.6g
Protein:161.2g
Calories: ~2770
Supps:
3x3 fish oil caps w/ big meals
2x1 Flax oil caps w/breakfast&dinner
Daily multivitamin
12/29/07
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
before bed:
30 push ups
Fat:87.9g
Net Carb:209.1g
Protein:192.3g
Calories: ~2400
Supps:
3x3 fish oil caps w/ big meals
Daily multivitamin
12/30/07
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
daytime:
Shoveled snow for ~30min
before bed:
30 push ups
Fat:112.7g
Net Carb:182g
Protein:199.8g
Calories: ~2550
Supps:
3x3 fish oil caps w/ big meals
Daily multivitamin
12/31/07
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
daytime/night:
~1000 cal worth of Dance Dance Revolution at the new years party
Calories: ? 5000? 7000? tons of food/drink late at night
1/1/08
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
Calories: ? 5000? 7000? Tons of food early in the day/afternoon
1/2/08
Workout:
8:30am
1x8bw squat and hold for 10
30 push ups
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Complexes D @8reps
Set0@bw @4reps - practice form
Rest:45sec
Set1@65lbs - good 10s holds NO pause but felt heavy
Rest:45sec
Set2@65lbs - 5sec pause after rep 4 of 10sec hold
Rest:60sec
Set3@65lbs - !!5sec pause every other rep of 10sec hold!!
Rest:75sec
Set4@65lbs - Dead - 5sec pause after rep 4 of 10sec hold
Rest:120sec !!
Set5@65lbs - Dead - legs shaking - !!5sec pause every other rep of 10sec hold!!
Rest:5min - really really tired
Cracking the Rotator cuff conundrum workout:
Barbell Cuban press: 3x8x45lbs Rest 60sec
L-Lateral raises:3x10x10lbs Rest 60sec
Side Lying Dumbbell abduction to 45 degrees:12x10lbs
Side Lying Dumbbell external rotation:12x10lbs
!!-notes worse than my last workout.
Before Bed:
30 pushups
Food Intake:
Fat:77g
Net Carb:153.9g
Protein:301.9g
Calories: ~2500
Supps:
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
Daily multivitamin
I feel pretty shitty today. Lots of crap going on at work and even more going down in my personal life. Seems like everything is up in the air and it’s all beyond my control at the moment. I wasn’t motivated at all and I wasn’t actually going to do a 5th set today but after looking at my last complexes D workout I wouldn’t have been able to live myself down if I hadn’t. My last set of complexes was pretty slow and a couple of times I thought my legs were going to give out but I did them. I’m sure this is a combination of lack of sleep, tons of stress, horrible diet, hardly any lifting in the last week, and cycling off creatine.
After eating crappy for the last week or more most of the time I’m having a hard time eating clean again. I’m not having a problem eating crappy food just eating the volume of food that I normally do. It didn’t help that I was so stressed out today I felt like I was going to puke most of the day. Tomorrow I think I’m going to substitute some of my greens for nuts just to cut down on the volume of food I have to eat for the day.
I had to spend xmas and new years with my phoenix theory reason and even though I look amazing compared to what I used to look like all the work I’ve put in to better myself never even got a nod. It was probably the most demotivating thing I’ve come across all year. I guess once I get over that I’ll have the discipline to keep myself in shape no matter what comes along.
PeterD
Betcha thought I was done huh? Not quite yet. Things have been really busy lately and I think I should probably start including hours of sleep in my logs since it’s probably my biggest limiting factor at the moment. Well lets dive right in then!
1/03/08
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
before bed:
30 push ups
Fat:90g
Net Carb:98.7g
Protein:254.3g
Calories: ~2225
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
1/04/08
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
4-6pm:
cross country skiing
Fat:97.4g
Net Carb:175.2g
Protein:125.3g
Calories: ~2075
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
1/05/08
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
before bed:
30 push ups
Fat:104.1g
Net Carb:146.7g
Protein:130.3g
Calories: ~2050
Supps:
Daily multivitamin
1/03/08
Sleep:6 hours
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Complexes A @8reps
Set1@75lbs
Rest:45sec
Set2@75lbs -
Rest:45sec
Set3@75lbs
Rest:45sec
Set4@75lbs
Rest:45sec
Set5@75lbs - almost dropped the bar on rep 8 of jump squats and rounded lower back. Felt light pain in my lower back so I stopped the routine and rested.
Rest:5min
Set6@
Rest:
Cracking the Rotator cuff conundrum workout:
Barbell Cuban press: 3x8x45lbs Rest 60sec
L-Lateral raises:3x10x10lbs Rest 60sec
Side Lying Dumbbell abduction to 45 degrees:10x10lbs/arm
Side Lying Dumbbell external rotation:10x10lbs/arm
before bed:
30 push ups
Fat:73.5g
Net Carb:117.5g
Protein:278.2g
Calories: ~2250
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
Well I did something to my lower back again although this time it’s on the opposite side. I was just coming down from a jump to the bottom of the squat when I almost lost my balance due to being tired and did something to my lower back.
I think that I was just in too much of a hurry today since I was working out over my lunch break and trying really hard to hurry and get done. The other possibility is that I am starting to feel the effects of cycling off of creatine since this is my first real workout since I’ve been off of it.
1/7/08
Back was a lot better today but every once and awhile I would get a twinge from yesterday. I doubt that I will be doing deadlifts and hang cleans tomorrow since it’s normally my heavy day. We will have to see how I feel but I will probably put if off until wednesday.
I worked way too late last night and too eary today so I only got a few hours of sleep. Consequently my DOMS are a lot more intense than normal.
Sleep: 2.5hrs!!!
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
before bed:
30 push ups
Fat:69.4g
Net Carb:70.2g
Protein:259.2g
Calories: ~1950
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
Well hopefully I will have extra time to keep up with my daily logs. Things have been so hectic with going out of town for the holidays that I haven’t been as dedicated that I would like however after this weekend I shouldn’t be going anywhere for the next three months so I can be a little more strict with my diet and lift more.
My only other problem is I will have to study for a certification for work which is why I won’t be going out of town so all of my free time will go to that but at least I won’t be tempted by bad food as much.
PeterD
Well pretty crappy day today. I felt good enough to be pissed that I didn’t lift today and I’ll miss lifting thursday now but my back was still a little tweaked so I didn’t want to chance it so I’ll just lift tomorrow.
The other crappy thing today is I overslept this morning which pretty much threw my entire day off and for some reason my calories ended up low today too. I must have missed a meal or something somehow even though it doesn’t seem like it. I did start doing some good mornings with my normal just for fun stuff to try and help out my lower back. Well here’s how the day panned out:
Sleep: 7hrs
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
10 good mornings
before bed:
30 push ups
10 good mornings
Fat:48.3g
Net Carb:87.3g
Protein:235.1g
Calories: ~1725
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
Hoping my back is up for heavy day tomorrow since I was really looking forward to it today.
PeterD
Edit- Decided to have some PB with my evening shake so my total is now 1915cal for the day which is still low but better.
Well I was pretty pissed yesterday at myself for not lifting but today I’m really glad I did. I paid really close attention to my form today and I could tell my back wasn’t 100% so I didn’t try and push myself to a new PR on anything today but I still had a good workout and hopefully improved my form a little.
Sleep:6.5hrs
Exercise:
morning:
1x8 bw squat and hold for 10s
30 pushups
10 good mornings
Workout:
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Deadlift:
10x105lb
8x165
5x200
3x225
6x1x255
Rest:2min
Hang Clean:
5x5x125lbs
Rest:3min
Complexes B @8reps
Set1@75lbs -
Rest:45sec
Set2@75lbs -
Rest:45sec
Set3@75lbs -
Rest:45sec
Set4@75lbs -
Rest:45sec
Set5@75lbs - Low back tired
Rest:45sec
Set3@75lbs - tired. low back fried
Rest:3min
Cracking the Rotator cuff conundrum workout:
Barbell Cuban press: 3x8x45lbs Rest 60sec
L-Lateral raises:3x10x10lbs Rest 60sec
Side Lying Dumbbell abduction to 45 degrees:12x10lbs
Side Lying Dumbbell external rotation:12x10lbs
before bed:
30 push ups
10 good mornings
Fat:104.3g
Net Carb:116.4g
Protein:310.9g
Calories: ~2650
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
Workout felt pretty good today but I think my deadlift from needs a lot of work. Since I was acutely aware of what my back was doing today I think that I am probably using too much back in my deadlift and not enough legs. If I had a power rack or a gym membership I’d start doing rack pull instead but that isn’t an option just yet.
I’ve been sitting at about 180lbs for quite awhile now although after the last few days of lower cal that I have normally been eating I dropped to 177.5lbs. Although I do look a little better in the mirror I have a feeling it was mostly muscle lost from not lifting/not eating enough. I’ve been considering starting a ‘clean bulk’ to put on a little more weight and build some muscle but that’s still in the planning stages.
Headed out of town for the weekend for the last time for a few months so the diet should be squeaky clean for awhile and I can lift 4x/wk now instead of 2-3 max so I should be able to get back to where I was before the holidays.
PeterD
Long busy day at work today. Had a hard time keeping up on my meals so I ended up having some extras coming home with me. I’ve still got a bar or two and some walnuts to munch on for the drive out of town. Assuming that I have a shake when I get where I’m going heres how the day worked out:
Sleep: 7hrs
Exercise:
morning:
1x8 bw squat and hold for 10s
10 good mornings
before bed:
30 push ups
10 good mornings
Fat:90.5g
Net Carb:103.4g
Protein:260.2g
Calories: ~2275
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
I can’t believe I forgot pushups this morning! I guess I was in such a hurry to make a good breakfast and get to work it just slipped my mind.
This is going to be my last weekend out of town for a couple months so barring a cheat meal or two on the weekend I can focus back on my diet and have a more consistent lifting routine so I can loose those last few lbs of fat and hopefully put on a little muscle.
PeterD
Well I had to work a lot this weekend and was constantly on the go. I also had a peanut butter craving all day sunday so I ate a lot more than normal. No big deal though I’ve only put on a little flab which should be disappearing soon now that I have the next few weeks to lift more and keep my diet.
1/11/08
Exercise:
morning:
1x8bw squat and hold for 10
30 push ups
10 good mornings
Before bed:
30 push ups
10 good mornings
Nutrient intake for the day:
Fat:179.9g
Net Carbs:191g
Protein:220.4g
Calories: ~3250
Supps:
3x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
Daily multivitamin
1/12/08
Exercise:
morning:
1x8bw squat and hold for 10
30 push ups
10 good mornings
Through the day:
4x10 good mornings
Before bed:
30 push ups
10 good mornings
Nutrient intake for the day:
Fat:108g
Net Carbs:128.4g
Protein:178.5g
Calories: ~2200
Supps:
3x3 Fish oil caps w/big meals
Daily multivitamin
1/13/08
Sleep: 6hrs
Exercise:
morning:
1x8bw squat and hold for 10
30 push ups
10 good mornings
Through the day:
5x10 good mornings
Before bed:
30 push ups
10 good mornings
Nutrient intake for the day:
Fat:110g
Net Carbs:134.4g
Protein:264.6g
Calories: ~2600
Supps:
3x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
Daily multivitamin
Yesterday was a very long day at work and I didn’t get enough time to do anything when I got home let alone work out so today is supposed to be my Complexes D routine which I love so much. Updates to come after I lift tonight.
PeterD
1/14/08
Lots going on at work today so between all the stress from that and not enough sleep it wasn’t such a good day. Its been way too long since my last lifting day and I was actually down to 177.5lbs this morning even though I have a little more flab around my middle than I had before the holiday season. My lower back is still giving me some slight issues. It doesn’t really hurt be every once and awhile if I move in a certain way it will feel tender. This also happens during my lifts although it tends to go away after the first set or two of complexes.
1/14/08
Sleep: 6hrs
Exercise:
morning:
1x8bw squat and hold for 10
30 push ups
10 good mornings
Workout:
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Complexes C @8reps
Set0@bw @4reps - practice form
Rest:45sec
Set1@70lbs
Rest:45sec
Set2@70lbs
Rest:45sec
Set3@70lbs - winded
Rest:45sec
Set4@70lbs - winded - low back
Rest:75sec !!
Set5@70lbs - very winded - low back tired
Rest:4min - laid on the floor and panted !!
Set6@70lbs - very winded - low back tired **
Rest:4min - laid on the floor and panted
Cracking the Rotator cuff conundrum workout:
Barbell Cuban press: 3x8x45lbs Rest 60sec
L-Lateral raises:3x10x10lbs Rest 60sec
Side Lying Dumbbell abduction to 45 degrees:12x10lbs
Side Lying Dumbbell external rotation:12x10lbs
*-notes improvements!
!-notes worse performance!
before bed:
30 push ups
10 good mornings
Fat:92.7g
Net Carb:204.5g
Protein:299g
Calories: ~2850
Supps:
Daily multivitamin
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
I was really pissed at myself after my workout today. To the point I didn’t even want to reward myself with my PWO surge. I’ve noticed a pretty significant decrease in my work capacity with cycling off creatine although I’m sure eating worse than usual over the holidays and not lifting enough are also pretty important factors too. I did end up doing a 6th set of complexes although I was dead during the whole set. If I hadn’t been so pissed off for being such a pussy I wouldn’t have been able to complete it. I am a little bit hesitant about my Complexes D workout coming up since that one is a real killer compared to the rest of them. I can only hope I do better than I did today. My carbs were pretty high today thanks to snacking on about 4 MD bars and surge accounting for 150g carbs.
PeterD
1/15/08
Well wasn’t surprised to have DOMS today. I probably didn’t need to do that 6th set of complexes yesterday and I’m pretty sore all over. I did eat pretty good today and my only carbs that weren’t green leafy veggies was some sugar/fat free jello for breakfast so not a bad day of eating at all. I’m dreading tomorrow since it’s the killer complexes workout. Hopefully I can get enough sleep tonight to help my body prepare for it but considering the time now I doubt that’s gonna happen. Here’s how the day went:
Sleep: 6hrs
Exercise:
morning:
1x8bw squat and hold for 10
30 push ups
10 good mornings
Through the day:
2x10 good mornings
Before bed:
30 push ups
2x10 good mornings
Nutrient intake for the day:
Fat:117.9g
Net Carbs:87.9g
Protein:265.2g
Calories: ~2475
Supps:
3x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
Daily multivitamin
My right shoulder was pretty sore especially in overhead stuff today. My quads also had more DOMS than most of the rest of my body. Hopefully both are ready for tomorrows lifting!
PeterD
Well I probably should have put off lifting until tomorrow since my entire body was pretty sore from my last complexes routine but I lifted anyways. I don’t normally mind lifting even if I’m a little sore but today turned out to be different. I had to change things around after my 4th complexes set because my right shoulder hurt so much doing the military press.
It also seemed to only be the last 6in of the press that were a painful. I occasionally get some little twinges from my shoulder when doing military press after doing several sets of squats just but today it actually hurt. I was going to just give up but after laying there for a min I figured I better get my last set in even if it’s with barely any weight.
My legs were dead anyways so it didn’t make a huge difference anyways. Obviously I skipped my shoulders routine today and just stretched my shoulders. I’m also going to stop doing my morning and night pushups since I have been getting progressively more shoulder noise since I started doing 30 pushups instead of 15. The next few days I will go easy on my shoulders and just do some bodyweight leg work and see if I can find my theraband I used to use for my shoulders.
1/16/08
Workout:
8:30am
2x10 good mornings
1x8bw squat and hold for 10
30 push ups
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Complexes D @8reps
Set0@bw @4reps - already felt flat/weak
Rest:45sec
Set1@65lbs - right shoulder sore on military
Rest:45sec
Set2@65lbs - 5sec pause after rep 4 of 10sec hold -rt shoulder bugging me on military
Rest:60sec
Set3@65lbs - 5sec pause after rep 3&6 of 10sec hold - right shoulder still
Rest:75sec
Set4@65lbs - Dead - 5sec pause after rep 3&6 of 10sec hold - right shoulder hurt
Set5@10lbs/arm - Dead - 5sec pause after rep 4 of 10sec hold
Food Intake:
Fat:128.4g
Net Carb:138.5g
Protein:265.3g
Calories: ~2775
Supps:
3x3 fish oil caps w/ big meals
2x1 Flax oil caps
Daily multivitamin
Within the first hour after finishing my complexes routine I’m already pretty sore and tight all over. Going to see about taking an epson salts bath tonight and hopefully loosen back up a little.
I’ve had a pretty low carb diet lately with almost all of my carbs coming from green veggies(mainly broccoli) so that may also be contributing to how flat I’ve felt lately.
PeterD
1/17/2008
Well today wasn’t too bad besides my right shoulder being pretty sore between my back and my shoulder blade. I had DOMS pretty much everywhere else also but the worst in my triceps and quads(besides the shoulder). It felt kinda strange not doing my normal pushups and I’m looking forward to getting back to them.
Sleep: 6hrs
Exercise:
morning:
1x8bw squat and hold for 10
2x10 good mornings
Through the day:
4x10 good mornings
Before bed:
2x10 good mornings
Nutrient intake for the day:
Fat:118.7g
Net Carbs:84.7g
Protein:235.6g
Calories: ~2350
Supps:
3x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
Daily multivitamin
1/18/2008
Well I was actually planning on calling today a cheat day but it didn’t really turn out that way. I had even take a half dose of HOT-ROX Extreme since I was planning on at least one cheat meal.
I was cooped up in the house the entire day studying for a test for work so I didn’t get a ton of exercise in and of course those yummy Metabolic Drive bars are always there! 3 Metabolic Drive Bars explains the carb spike today but otherwise it was a pretty typical day.
Sleep: 8hrs finally!
Exercise:
morning:
1x8bw squat and hold for 10
2x10 good mornings
Through the day:
1x10prone internal rotations
1x25 wall V shoulder things - right shoulder tired already but no pain
4x10 good morning
1x10 sumo deadlift
1x10 sumo deadlift w/48lbs.
Before bed:
1x8bw squat and hold for 10
2x10 good mornings
Nutrient intake for the day:
Fat:119.4g
Net Carbs:149.5g
Protein:209.8g
Calories: ~2525
Supps:
1x3,3x2 Fish oil caps (breakfast),(lunch,aft. snack, dinner)
2x1 Flax oil caps w/breakfast&dinner
Daily multivitamin
2x1 HRX
Recovery:
soaked in epson salts bath in the afternoon.
I had considered doing some heavy deadlifts, hang cleans, rows, and front squats to see how things went but decided I would just stick with all the bodyweight stuff and give me shoulder a couple of days off of heavy stuff before I start doing anything heavy again. Tomorrow I am going to try going through some of the shoulder work described in the ‘What I learned in 2007’ article and see how my shoulder feels. If it’s not too bad I’ll try doing some non-shoulder intensive lifts sunday since I feel really crappy just sitting around.
Looking forward to tomorrow since I get my supps from Biotest. Figures they would finally release the Superfood after I did a 3 months order but I can’t wait to try it out! Tomorrow is also going to be a big cheat day with chinese and cheesecake and peanut butter cups so I’ll be taking a full dose of HRX and trying to do some light cardio during the day to increase my energy flux a little. If my shoulder doesn’t feel better soo it will be my last cheat day until I get back to lifting since I’m not willing to give up my gains for some kung pao chicken.
PeterD
Yup it’s been too long! Things have been fairly uneventful lately with my right shoulder bugging me. If it still hurts by the end of this week I’m headed into the doctor.
1/19/08
Felt great to sleep in and I got some HOT-ROX with my latest order so I had a lot of extra energy today. I missed the Metabolic Drive Bars a lot too so I had a few of them today. Yum!
Sleep: 8hrs
Exercise:
morning:
2min jogging around apt
1x10 good mornings
1x8 squat and hold for 10sec
Before bed:
10 good mornings
15 pushups - elbows tucked
Nutrient intake for the day:
Fat:142.5g
Net Carbs:140.6g
Protein:186g
Calories: ~2600
Supps:
2x2 HRX
2x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
3x ZMA
Daily multivitamin
1/20/08
Tried out a few new low carb recipe’s today that turned out pretty good. I even got in a workout if you want to call it that. I thought I would play around with a 45lb plate and after doing some front squats with it I knew I had to lift today.
Sleep: 6hrs
Exercise:
morning:
1x8bw squat and hold for 10
1x10 good mornings
Evening:
1x10 front squat holding 45lb plate
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Deadlift *Raw
10x135 - slow, practice form
8x3x185 - good weight
5x1x255 - abs/low back tired
Front squats
8x3x135
Before bed:
1x10 good mornings
Nutrient intake for the day:
Fat:160.2g
Net Carbs:133.9g
Protein:222.3g
Calories: ~2875
Supps:
2x2 HRX
3x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
3x ZMA
Daily multivitamin
Now my workout today was pretty light with respect to my shoulder issues I’m currently having and things felt pretty good overall. I did get some twinges when setting the weight down on the deadlift but otherwise things were good. This was the first time I have deadlifted without a belt on and it felt pretty good. I could actually deadlift a lot better once I paid special attention to my form because it was a lot easier. I felt like I could have gotten 300lbs up today. I paid a lot of attention to bracing my core since I normally use a belt and will have to lift raw more often as I could tell my abs were getting tired towards the end. I also realize that I need to do heavier squats more often since my complexes routing is the only time I really squat so 135lbs was actually heavy.
1/21/08
Long crappy day at work so not much to report. Lots of DOMS in my mid/upper back today.
sleep:5hrs
Exercise:
morning:
1x10 good mornings
1x8 squat and hold for 10sec
Before bed:
10 good mornings
Nutrient intake for the day:
Fat:132.2g
Net Carbs:77.3g
Protein:209.7g
Calories: ~2350
Supps:
2x2 HRX
2x3 Fish oil caps w/big meals
2x1 Flax oil caps w/breakfast&dinner
3x ZMA
Daily multivitamin
Long day at work and not enough sleep what can I say? Tomorrow is going to be the same way.
PeterD
1/22/08
Well today wasn’t too bad and although my shoulder is still bugging me it wasn’t as bad as it has been. Tomorrow I am going to lift again and will probably do deadlift and front squats still since both of those seem to spare my shoulder. If things feel pretty good I will go through some of the shoulder work in shoulder savers with either no weight or the pink dumbbells and see if I get any paid or exactly what hurts and where so I can at least have some troubleshooting info if I end up going to the doctors.
sleep:5hrs
Exercise:
morning:
2x10 good mornings
1x8 squat and hold for 10sec
during the day:
2x10 good mornings
Before bed:
10 good mornings
Nutrient intake for the day:
Fat:79.7g
Net Carbs:136g
Protein:269.7g
Calories: ~2350
Supps:
2x2 HRX
4x3 Fish oil caps
2x1 Flax oil caps w/breakfast&dinner
3x ZMA
Daily multivitamin
After reading ‘shredded at last’ I’m really looking forward to spring again so I can start walking to work. It’s only 4 miles a day but I’ve noticed a difference between when I walked every day and now even if it was only a couple hundred calories extra burned. I’m also looking forward to getting back to my complexes routines again once my shoulder is better although I’m dreading having to start over again from the progress I’ve lost already by not being able to do them.
PeterD
1/23/08
These super long days at work with not enough sleep are starting to take their toll on me. I was pretty tired when I got to finally lift tonight and the weight felt heavier than a couple days ago but I’m not sure if it was poor form or just being tired. On the other hand I did match my personal best and my form was much better than before. I was also lifting raw instead of using a belt this time.
sleep:5hrs
Daily Exercise:
morning:
2x10 good mornings
1x8 squat and hold for 10sec
during the day:
3x10 good mornings
1x25 scap pushups
1x25 wall slides
Before bed:
1x10 good mornings
Workout:
Stretched using:The Lazy Man’s Guide to Stretching. Upper+Lower body
Deadlift *Raw
10x135 - practice form
8x3x185 - good weight
5x1x255 - abs/low back tired
1x275 - New RAW PB. Tied PB w/belt. Heavy
Front squats
8x3x135
Nutrient intake for the day:
Fat:92.1g
Net Carbs:169.2g
Protein:269.5g
Calories: ~2600
Supps:
2x2 HRX
3x3 Fish oil caps
1x1 Flax oil caps w/dinner
3x ZMA
1x Vitamin C
Daily multivitamin
1/24/08
Actually not that sore from deadlifting as I was last time even though I hardly got any sleep and the less sleep I get after a workout the more sore I tend to be. Another long day at work and not much sleep. Will be glad when things get back to normal. An update on my right shoulder. It doesn’t hurt as much as it did however I’m still taking things really slowly with it. It will be at least another week before I can get back to complexes and I will probably start off with just regular sets with the bar until I’m confident that my shoulder is strong enough to take the complexes routine with 65-75lbs.
sleep:4hrs!!!
Exercise:
morning:
2x10 good mornings
1x8 squat and hold for 10sec
Before bed:
1x10 good mornings
~30 min DDR(510 cal according to machine)
Nutrient intake for the day:
Fat:119.4g
Net Carbs:80.7g
Protein:260.7g
Calories: ~2450
Supps:
2x2 HRX
3x3 Fish oil caps
2x1 Flax oil caps w/breakfast&dinner
1x Vitamin C
3x ZMA
1x Daily multivitamin
1/25/08
Since I like playing DDR I decided to use that for my morning fasted cardio. Before I get flamed for playing DDR I used to live in Japan which is where I picked it up. I’m sure the game overestimates calories burned but I shoot for about 500 or 30 min of playing. If you time it right it can be a light intensity HIIT session but that might be a stretch. I ate a lot of Metabolic Drive bars today but for ‘cheat’ food I guess it could be a lot worse since the chinese buffet just down the street was calling my name. Slept in way late today but I needed the rest.
sleep:10hrs
Exercise:
morning:
~30min DDR(~500cal according to game)
during the day:
1x10 good mornings
Before bed:
2x10 good mornings
1x25 scap pushups
1x25 wall slides - shoulder tired already
Nutrient intake for the day:
Fat:111.1g
Net Carbs:173.4g
Protein:233.9g
Calories: ~2625
Supps:
2x2 HRX
3x3 Fish oil caps
2x1 Flax oil caps w/breakfast&dinner
3x ZMA
1x Daily multivitamin
1/26/08
I went to Canada for a day trip that turned into a late late night and I honestly didn’t think I was going to make it back to the US at one point. BTW I HATE that woman at the immigration window on the way to Canada! Besides a puckzi and poor meal timing the day wasn’t too bad although my calorie counts are merely guesses.
sleep:10hrs
Exercise:
morning:
~30min DDR(~500cal according to game)
Before bed:
1x10 good mornings
Nutrient intake for the day:
Fat:78.3g
Net Carbs:205g
Protein:162.3g
Calories: ~2175
Supps:
2x2 HRX
2x3, 5x1 Fish oil caps
2x1 Flax oil caps w/breakfast&dinner
3x ZMA
1x Daily multivitamin
1/27/08
Didn’t get to bed until about 4am so hardly any sleep and a super long day at work so no workout at all today. Tomorrow will be similar but I should be able to get at least a lifting session in. The right shoulder feels a lot better but it’s still iffy. I need to take a some time each day to do my wall slides and scap pushups as well as play with the other shoulder savers routines to try and figure out exactly what hurts. Had BBQ at work today and it was absolutely amazing! I probably ate at least a lb of beef/pork this afternoon so my totals are again estimates. It was really really good! Now after two semi-cheat days it time to get back to the routine. Tomorrow would be a great day to go low carb and get a couple cardio sessions in as well as my lifts while my leptin levels are higher.
sleep:3.5hrs!
Daily Exercise:
morning:
2x10 good mornings
1x8 squat and hold for 10sec
before bed:
3x10 good mornings
1x25 scap pushups
1x25 wall slides
Nutrient intake for the day:
Fat:187.4g
Net Carbs:214.9g
Protein:348.9g
Calories: ~3950!
Supps:
2x2 HRX
2x3, 5x1 Fish oil caps
2x1 Flax oil caps w/dinner
3x ZMA
Daily multivitamin