Great progress. Keep it up.
[quote]SWR-1240 wrote:
scotty144 wrote:
Way to go. You are making some great progress!!!
Thanks. I still have a ways to go.
I’m finding out first hand how it’s easy to lose a lot when you have a lot, then it’s not so easy anymore.
I’m still hanging around 175.
And yes, I’m still checking too often. Bad habits are hard to break.[/quote]
I hear you on that point…I am at a sticking point right now and getting a bit frustrated. The g/f and I are going to Mexico at the end of the month so it is imperative that I drop the last few remaining pounds fast.
Today’s Training:
A) Romanian Deads
295lbs (8, 8, 8, 8)
B1) Leg Press Feet High and Close
540lbs (10, 10, 10, 10)
B2) DB Stiff-Leg Deads
60lbs (ea) (15, 15, 15, 15)
C) Leg Curls Tempo Contrast (reps: f=fast s=slow f,f,s,s,f,f,s,s)
100lbs (8, 8, 8, 8)
D) Standing 1 Leg Curls
20lbs (8, 8, 8, 8) (increase next time)
(grip was slipping on 8th rep of 3rd set, then I had to put it down and reset my grip for reps 7 and 8 of the last set)
Diet:
Meal 1)
1/2 cup oatmeal, 2 scoops Metabolic Drive
Meal 2)
Baked Beans, 1 scoop Metabolic Drive 1 scoop Whey
Meal 3)
2 cans of canned chicken, 1 tbsp low-fat mayonnaise, 1oz cashews
Meal 4)
8oz pork chops, 1oz cashews
Meal 5)
Pre-Workout 1 scoop Whey, 1 scoop Surge
PWO 1 scoop Surge w/ Creatine
Meal 6)
2 cans of Tuna w/ Pace Picante Sauce
1 scoop Nat. Peanut Butter, 4 Flameout
Weights are going up so that’s a plus. I think it has more to do with me getting used to the higher reps than actually adding strength.
I’ll add my grip training to my workout, even though it’s probably not a great way to train it.
Here it is:
Trainer Gripper:
2 sets of 5 reps each hand
#1 CoC Gripper:
3 sets of 10 second holds w/ each hand
(cannot fully close it yet, but I hold it at 1/4" from closed for time)
Today’s Workout:
A) Military Press Double Contraction
95lbs (8, 8, 5, 5)
B) Lat Pull Down Double Contraction
140lbs (10, 10, 9, 8)
C1) Straight Arm Pull Down
80lbs (12, 11, 11, 10)
C2) High Inclind DB Bench
55lbs (12) 60lbs (12, 10, 11)
D) Decline DB tri extensions
E) Hammer Curl
Ran out of time because my gym closed at 5:00 and I didn’t get there until 4 and didn’t want to miss my 30 min. uphill treadmill walk.
Edit:
I was in a hurry to go to sleep last night and didn’t post my meals, so here they are:
Meal 1)
Spaghetti w/ fat free cheese, protein powder
Meal 2) Tuna w/ fat free cheese, Spaghetti
Meal 3) Pre-Workout drink 1 scoop Surge 1 scoop Whey, PWO drink 1 scoop Surge w/ Creatine
Meal 4) 2 scoops Metabolic Drive, cashews
Meal 5) 2 meatballs, 2 pieces of sausage, 2 chicken breasts, salad
And now the reason for only 5 meals last night, and eating all that fat that was probably in the 5th one without measuring.
I went to a friend’s bachelor’s party.
I paid $20 to get in, and $5 for raffle tickets. They had FREE BEER and I didn’t drink ANY!!!
Considering I still had 2 meals left to eat for the day, I thought I could afford to eat a little more than usual to make up for it.
Still, no carbs though.
Considering that I was at a bachelor’s party, I’m not too disappointed in not measuring out everything.
Did I mention they had FREE BEER there?
I should be hung-over right now, but I’m not.
Food Log so far:
Meal 1)
Blueberries, Spaghetti, 1 scoop Whey, 1 scoop Metabolic Drive
Meal 2)
Spaghetti and canned chicken w/ fat free cheese, fiber supp.
Meal 3)
Chicken and Spaghetti
Meal 4)
Metabolic Drive, cashews
Meal 5)
3 whole eggs + 3 egg whites omelet w/ fat-free cheese and 4 Flameout
Meal 6)
Metabolic Drive and Natural Peanut Butter
Weighed in at 174 this morning.
I’m just now starting to lose weight again after the V-diet, so I guess it’s safe to say that this new diet is working also.
16 more weeks to go…
I went 6 HOURS without being able to eat a thing today!
I had to wake up early to get to Schenectady (1 1/2 hour drive) by 7:00AM.
I ate breakfast at 5:00, next meal at 7:00 when I got there, did my first job and ate again at 11:30.
I couldn’t eat again until my job was finished because I had to change out hepa filters from a Bio-Safety cabinet. There’s Chemo and bio-hazards in it, so I have to wear a Tyvex suit, and can’t stop until I’m done.
Then I had to drive another 1 1/2 hours home, and by that time it was 5:30PM.
I ate as soon as I got home, then I’m going to eat again just before my workout and one more time before bed, just barely squeezing in my 6 meals.
I hate being hungry!
Today’s workout:
A) Squats (reps are s,s,f,f,s,s,f,f s=slow f=fast)
265 (8, 8, 8, 8)
B1) Leg Press
400lbs (12, 12, 12, 12)
B2) DB Squats
30lbs (ea) (15, 15, 15, 15)
C) DB Walking Lunges (long steps)
35lbs (10, 10)
D) DB Walking Lunges (short steps)
35lbs (10, 10)
E) Leg Extensions
20lbs (100) made 100 reps non-stop again
This workout felt great. My lifts went up from last time in almost everything, and even though the weight didn’t go up in squats, I was able to make the slow reps even slower than last week towards the end.
Keep up the good work…you are doing great! The weights look to be coming back up, you gotta be happy about that 
[quote]firebug9 wrote:
Keep up the good work…you are doing great! The weights look to be coming back up, you gotta be happy about that ;)[/quote]
Definitely. I’m also dreading and, at the same time, looking forward to my next 4 week training block from the ebook that I’m following.
I’m doing a volume dominate workout now (these first 4 weeks), then I start a 4 week block of density dominate work where I will be working with rep ranges between 12-15, and using a circuit approach with 3 giant sets of 5-6 excersises per day. :-0
Thanks for chiming in. I was starting to think I was talking only to myself. LOL
Great job SWR. I have been enjoying reading your log.
I was wondering what spaghetti you eat. You mention that you buy spaghetti with protein added. I found some that has 7 grams of protein per a serving but that seemed low. I have been in the mood for pasta but am trying not to cheat.
Claire
[quote]cvb wrote:
Great job SWR. I have been enjoying reading your log.
I was wondering what spaghetti you eat. You mention that you buy spaghetti with protein added. I found some that has 7 grams of protein per a serving but that seemed low. I have been in the mood for pasta but am trying not to cheat.
Claire [/quote]
Yea, I usually get the regular whole wheat spaghetti, but my grocery store happened to had this other kind that was protein fortified, and it didn’t say “whole wheat” either. I can’t remember what the box said, and since I make a whole box at a time, I don’t have the box I used any more.
I’ll try to remember the next time I get some.
Today’s diet:
Meal 1)
Spaghetti, 1 scoop Whey, 1 scoop Metabolic Drive
Meal 2)
The last of the Spaghetti 
, strawberries, and tunafish with fat-free shredded cheese mixed into the spaghetti.
Meal 3)
5oz 90% lean ground beef with a little fat-free cheese. 1/2oz Cashews
Meal 4)
Beef Jerkey, half a bag of sunflower seeds (had to buy this at a rest-stop on the thru-way)
Meal 5)
Pre-workout 1 scoop Whey, 1 scoop Surge
Post-workout 1 scoop Surge w/ Creatine
Meal 6)
2 scoops Metabolic Drive
1oz Cashews, 4 Flameout
Today’s workout:
A) Bench (double contraction)
185lbs (8, 8, 8, 7)
B) BB Rows (double contraction)
135lbs (8, 8, 8, 8)
C1) Low incline DB Bench
65lbs (12, 12, 12, 12)
C2) Seated Cable Rows
170lbs (12, 12, 12, 12)
D1) Close Grip Bench (slow reps)
115lbs (12, 11, 9, 8)
D2) BB Curls
75lbs (9, 8, 8, 8)
30 minutes walking uphill on a treadmill
10degree incline, 3MPH
so how have the dr.jekyll w/o been so far? intense?
[quote]DION88 wrote:
so how have the dr.jekyll w/o been so far? intense?[/quote]
Definitely!
I’m more sore almost everyday than I’ve been in a long time, AND my lifts are actually slowly starting to go back up again even though I’m still well below my maintenance calories.
The workouts feel great so far. I actually look forward to them.
I don’t know if I will say the same about the density dominate month that’s coming up in 2 weeks, but we’ll see.
My muscular endurance was terrible, and still isn’t that great, but I can see it improving, which is much needed right now since I was so used to lifting with my 3-6 rep max for a very long time.
great job so far
I am 17 years old al most 18 i have always been pretty much over weight i am like 5’10 235 i lift alot like 5 days a week i want to start loosing weight and good diet programs im going to start taking a fatburner tommrow i want to drop 20 pounds by january please help me out