The Training Log of a Chronic Over Eater

pabergin · April 11, 2014, 3:19pm

Morning bw 215.6

Today’s workout, duration 75m, a couple of minutes were spent chatting

Limber 11 at home

This felt expecially good today. My hips opened up to a new degree. They felt as close to great as ever, this translated into the gym where warmup squats felt the most comfortable they ever have. Good day.

General warming, roughly giant sets

Reverse lunges x 10
Hindu push ups 2 x 5
Tgu 35 x 3, 40 x 1
Goblets 45 x 10, 60 x 5, 75 x 5, 95 x 5
L sit heels down 40s x 1

Work, bench focus, giant sets

Sldl 45 x 10, 95 x 5, 125 x 5, 145 x 5
Pendlay 45 x 10, 85 x 10, 105 x 10, 125 x 10
Rgbp 45 x 5, 85 x 5, 105 x 5, 125 x 5, 145 x 3, 170 x 3, 190 x 3, jokers: 205 x 3, 225 x 1, 245 x 1, fsl: 145 x 16
Some band pull aparts between heavier sets of bench press

Extra work

back extension 15 x 18
Machine laterals 55 x 16
Waiter carry, lighter day 65 x 40s/each
Farmer carry with straps 120/each hand x 60s (not failure, but my grip wouldn’t have made it)

Conditioning

40 burpee pull ups afap

7:35m at 180bpm, I can’t work harder so I hope improvements start showing up elsewhere. Reps felt smoother than yesterday. Ended up being 8 x 5, I used more sets previously. So it was sort of minute on minute sets if you average or the work.

pabergin · April 14, 2014, 1:36am

Saturday morning bw 213.1

Active recovery: limber 11 and related items

Sunday morning bw 212.8

Officially lost 20 pounds

AM: limber 11 and related items

PM: conditioning

4 rounds, afap

Ring pull ups x 5
Push ups x 10
45# plate swings x 10
Prisoner squats x 10
Burpees x 10
Sprint x distance along apartment building

Time: 13:05m at 174 bpm

Then pull ups 2 x 5 to get a few more reps

pabergin · April 14, 2014, 3:19pm

Morning bw 213.3

Today’s workout, duration 70m (getting faster)

Limber 11 at home

General warming in rough giant sets

Seated leg curl 75 x 20
Reverse lunge x 10
Goblets 45 x 10, 60 x 5, 75 x 5, 95 x 5 (all with hip opening and stretching)
Hindu push ups 2 x 5
Tgu 35 x 2, 40 x 2
L sit heels down 40s x 1

Light work in giant sets

Sldl 45 x 10, 95 x 5, 125 x 5, 145 x 5
Pendlay 45 x 10, 85 x 10, 105 x 10, 125 x 5
Rgbp 45 x 5, 85 x 5, 105 x 5, 125 x 5

Work, sldl focus, super sets

170 x 3, 195 x 3, 220 x 3, Joker set 250 x 3, downward pyramid 195 x 5, 170 x 8
Power snatch 45 x 8, 55 x 5, 65 x 3 x 5, 75 x 2 x 3 (these are the furthest thing from powerful, but my shoulders seem to enjoy them)

Extra work

Machine laterals 55 x 17
Back extension 15 x 19
Farmer walk, heavier 100# dbs x 40s

Conditioning

40 burpee pull ups afap

Completed in 7:10m at 180bpm

This moved slightly faster, alternated sets of 6 and 5 until the end. Hopefully this will come down to about 5 minutes, then I’ll add another movement like swings to make it less pleasant.

Check in measurements tomorrow.

pabergin · April 15, 2014, 3:35pm

morning bw 212.7

Check in measurements

Waist at navel 38"
Waist at widest point 39"
Chest 48 1/4"
Neck 15 3/4" at Adams Apple
Biceps 16 5/8"
Forearm 13 1/2"
Thigh 26 3/4"
Calf 15"

Happy with the progress. Waist line continues to come down steadily: 3/4" off waist at 2 pounds lighter bw. Assuming linear progress, I’llbe at my pre bbinge waist line in one month (at a heavier bw).

Slight variations in the other measurements.

pabergin · April 15, 2014, 4:22pm

Today’s workout, duration 69m

Limber 11 at home

General warming roughly in giant sets

Seated leg curl 75 x 20
Reverse lunge x 10
Goblets 45 x 10, 60 x 5, 75 x 5, 95 x 5 (usual hip opening)
Hindu push ups 2 x 5
Tgu 35 x 2, 40 x 2
L sit heels down 40s x 40

Light work in giant sets

Sldl 45 x 10, 95 x 5, 125 x 5, 145 x 5
Pendlay row 45 x 10, 85 x 10, 105 x 10, 125 x 10
Rgbp 45 x 5, 85 x 5, 105 x 5, 125 x 5

Work in super sets

Pendlay row 170 x 3, 190 x 8, 205 x 3, 225 x 1, 245 x 1, 190 x 3, 170 x 8, 145 x 8 (top set for reps was supposed to be 220 but I forgot it)
Power snatch 45 x 2 x 5, 55 x 2 x 5, 65 x 2 x 3, 75 x 2 x 5, 85 x 2 x 5

Extra work

Machine laterals 55 x 17
Back extensions 15 x 19
Rear delt raise 20 x 16
Waiter carry, heavier 80 x 30s/each

Conditioning

40 burpee pull ups afap

Completed in 6:52m at 180bpm

Got a couple sets of 7 which helped improve the time. Slowly getting better.

All in all a good workout. Felt good throughout.

pabergin · April 15, 2014, 4:18pm

Today’s workout, duration 69m

Limber 11 at home

General warming roughly in giant sets

Seated leg curl 75 x 20
Reverse lunge x 10
Goblets 45 x 10, 60 x 5, 75 x 5, 95 x 5 (usual hip opening)
Hindu push ups 2 x 5
Tgu 35 x 2, 40 x 2
L sit heels down 40s x 40

Light work in giant sets

Sldl 45 x 10, 95 x 5, 125 x 5, 145 x 5
Pendlay row 45 x 10, 85 x 10, 105 x 10, 125 x 10
Rgbp 45 x 5, 85 x 5, 105 x 5, 125 x 5

Work in super sets

Pendlay row 170 x 3, 190 x 8, 205 x 3, 225 x 1, 245 x 1, 190 x 3, 170 x 8, 145 x 8 (top set for reps was supposed to be 220 but I forgot it)
Power snatch 45 x 2 x 5, 55 x 2 x 5, 65 x 2 x 3, 75 x 2 x 3, 85 x 2 x 3

Extra work

Machine laterals 55 x 17
Back extensions 15 x 19
Rear delt raise 20 x 16
Waiter carry, heavier 80 x 30s/each

Conditioning

40 burpee pull ups afap

Completed in 6:52m at 180bpm

Got a couple sets of 7 which helped improve the time. Slowly getting better.

All in all a good workout. Felt good throughout.

pabergin · April 16, 2014, 4:21pm

Morning bw 212.7

Today’s workout, duration 72m

Limber 11 at home

General warming in rough giant sets

Seated leg curl 75 x 20
Goblets 45 x 10, 60 x 5, 75 x 5, 95 x 5
Hindu push ups x 2 x 5
Reverse lunge x 10
Tgu 35 x 2, 40 x 2
L sit heels down 40s x 1

Light work in giant sets

Sldl 45 x 10, 95 x 5, 125 x 5, 145 x 5
Pendlay row 45 x 10, 85 x 10, 105 x 10, 125 x 10
Rgbp 45 x 5, 85 x 5, 105 x 5, 125 x 5

Work in super sets, squat focus

Jvfs 115 x 5, 130 x 3, 145 x 5, Joker sets 155 x 1, 165 x 1, 175 x 1, 185 x 1, 195 x 1 (this is a pr with the breathing technique), reverse pyramid sets 145 x 3, 130 x 4, 115 x 2 (just tired and lazy at this point)
Power snatch from high hang 45 x 5, 55 x 5, 65 x 2 x 5, 75 x 2 x 3, 85 x 2 x 3, 95 x 2 x 1 (slight dip to receive weight, previous sets used no dip)

Extra work, some mixed in between squat sets

Machine laterals 55 x 17
Forgot back extensions
Rear delt raises 20 x 16
Suitcase carries, lighter day 80 x 60s/each side

Conditioning

40 burpee pull ups afap

Completed in 6:44m at 180bpm

Had one set of 8 and a couple sets of 7, but reps felt a little slower today probably because of all the squatting.

Another good workout today. I think I solved the occasional low blood sugar feelings with a different breakfast. My motivation to train had been very high lately, I am excited to hit the gym every morning. So i’m happy with the current format and will continue into a second cycle of my 531 experiment. Next week is a deload, although I will be adding more conditioning work since it seems to be helping me keep the pace up.

theBird · April 16, 2014, 11:05pm

Looks like everything is on track.

Keep up the good work.

pabergin · April 17, 2014, 3:25pm

Morning bw 210.4

Today’s workout, duration 69m

Limber 11 at home, still going really well

General warming, giant sets approximately

Seated leg curl 75 x 20
Goblets 45 x 10, 60 x 5, 75 x 5, 95 x 5
Hindu push ups 2 x 5
Reverse lunge x 10
Tgu 35 x 2, 40 x 2
L sit heels down 40s x 1 (getting shoulders consistently lower, these are getting easier)

Light work, sldl first then super sets of upper moves

Sldl 45 x 10, 95 x 5, 125 x 5, 145 x 5
Pendlay row 45 x 10, 85 x 10, 105 x 10, 125 x 10
Rgbp 45 x 5, 85 x 5, 105 x 5, 125 x 5

Work, bench focus in super sets

Rgbp 155 x 5, 180 x 3, 200 x 4, Joker set 225 x 1 (this was unusually slow), descending pyramid 180 x 4, 155 x 10
Power snatch 45 x 5, 55 x 5, 65 x 5, 75 x 3 (realized I was just not having it today, not explosive)

Extra work

back extension 15 x 19
Machine laterals 55 x 17
Rear delt raise 20 x 16
Waiter carry, lighter day 65 x 40s/each

Conditioning (I suspected it would be slow but plugged away to get the work done)

40 burpee pull ups afap

Completed in 8:05m at 180bpm

I’m get it faster next time.

Slower today. Definitely feeling yesterday’s workout, which was a good performance for me. Joints were a bit achey today, will have to add some pvc rolling and baseball work. Despite not having all my strength the bench work is technically prs because I’ve never attempted to Rep the weights before (200 x 4 and 155 x 10). Tomorrow might be a conditioning day unless I feel great in the morning. Aside from today being slow my hips felt excellent, mobility is improving steadily and warm up sets feel better.

pabergin · April 17, 2014, 3:26pm

[quote]theBird wrote:
Looks like everything is on track.

Keep up the good work.
[/quote]

Hey theBird

Thanks for checking in. I appreciate the support. I hope you’re doing well too

twojarslave · April 17, 2014, 7:05pm

Great progress.

I just started a log in O35. I’m at 280 lbs now. I’ve come a long ways but I’ve still got a LONG way to go!

Keep posting!

Serge_A_Storms · April 17, 2014, 8:25pm

I just read through your entire log - some great stuff in here, especially your advice to theBird a few pages back.

Just wanted to say “great job” so far - there were a few minor things I saw in your log throughout the last months where you could have potentially been derailed, but you made it through and continue to make great progress.

I really like what you said about identifying values and creating opportunities to live them. That is something that has been working for me lately as well.

Keep up the great work - I’ll be following along.

pabergin · April 19, 2014, 2:35am

Morning bw 212.3

Today was basically conditioning oriented since I wanted to hit the gym but wasn’t feeling up for the strength work.

Limber 11 at home

Duration 59m

General warming (I knew there’d be Litinovs so I wanted to get that squat going)

Reverse lunge x 10
Seated leg curl 75 x 20
Goblets 45 x 10, 65 x 5, 75 x 5, 95 x 5
Hindu push ups 2 x 5
Tgu 35 x 2, 40 x 2
L sit heels down 40s x 1

Conditioning work

Litinovs (aka baby Litinovs)

120#db goblet squats paired with treadmill sprints, total of 4 rounds with one minute active recovery consisting of a 2mph walk.

Round 1: squat x 5, run 60s at 8mph
Round 2: squat x 6, run 60s at 9mph
Round 3: squat x 7, run 60s at 10mph
Round 4: squat x 8, run 60s at 8mph

Final hr: 180

The 120#db is the heaviest available. I’ll try two 65 pounders next time. I started to get cramps in my stomach during the 10mph run and therefore needed to back off. Next time I’ll go faster. Today was an experiment to see what the workout is like and get some numbers recorded. So the runs are unimpressive, 60s at 8mph = 210 meters (if my math is correct).

Burpee 28s

2 rounds

These are cool, will do again.

Final hr: 168

100# BB treadmill walk

Incline set to 1, 3mph, made it to 5:20m. This was horrible which is the reason it needs to happen again. I loaded the bar on my back. My elbows were angry afterward. I might try front loading the bar next time or using straps to hold dbs…

That was it. Left the gym wanting more.

pabergin · April 19, 2014, 2:41am

[quote]twojarslave wrote:
Great progress.

I just started a log in O35. I’m at 280 lbs now. I’ve come a long ways but I’ve still got a LONG way to go!

Keep posting![/quote]

Hey two jar slave

Thanks for writing. It’s nice to know that there’s a lot of supportive people out there.

Good work on the progress you’ve made. I hope you continue to make good progress.

I’ll definitely keep posting, it’s been keeping me in line. …

pabergin · April 19, 2014, 2:52am

[quote]Serge A. Storms wrote:
I just read through your entire log - some great stuff in here, especially your advice to theBird a few pages back.

Just wanted to say “great job” so far - there were a few minor things I saw in your log throughout the last months where you could have potentially been derailed, but you made it through and continue to make great progress.

I really like what you said about identifying values and creating opportunities to live them. That is something that has been working for me lately as well.

Keep up the great work - I’ll be following along.
[/quote]

Hey serge a storms

Thanks for taking the time to read my whole log and check in.

Well, about the idea of living my values, I have a test coming up in a couple days, Easter. I think eating reasonably well is fairly easy on a daily basis once I’m in a routine. However, those days come up from time to time where I get thrown out of my routine and Easter is definitely one of them. I do value my health. So now I have to choose how to eat this Sunday once I’m surrounded by so many delicious items. I know myself well enough to know that I will eat more than necessary, but I will avoid eating to the point that tying my shoes is seriously uncomfortable (something I used to dabble in more than once). Hopefully i’ll limit myself to small amounts of the extras and fill up on the proteins.

You’ll know how I did based on my weigh ins next week. …

If you have a chance, I’d be interested to know what you saw in my work that could have been problematic. I need to learn.

pabergin · April 19, 2014, 2:49pm

Morning bw 209.5 (I didn’t eat much yesterday. Weight will probably adjust upward with normal eating today. )

Active recovery day

Limber 11 and related goodies

Really worked on getting my hips to open. Extra rolling all over the place. My body said thank you.

Not really planning to do much today, maybe pull ups if the motivation to do some work should present itself. But there’s nothing wrong with a little break.

Serge_A_Storms · April 19, 2014, 3:26pm

[quote]pabergin wrote:
If you have a chance, I’d be interested to know what you saw in my work that could have been problematic. I need to learn.
[/quote]

Back around 2/22, you went into that wedding “hoping” to demonstrate restraint, and I wasn’t sure how that would go. It sounds clichÃ©, but in my experience it really rings true that hope is NOT a strategy.

Your weight spiked and it set you back a bit…before that wedding, you were already flirting with breaking 220, and it wasn’t until 3/6 that you finally got there. I think this was a good thing - it planted the seed that you won’t be able to get away with those dietary excursions. If you would have bounced back quicker, it may have mislead you to believe that you could get away with it.

Around 3/11, you had dinner with a friend and spiked up just a bit to 220. But you bounced back pretty quick (because it wasn’t really too big of a dinner). Again, this quick recovery can be risky because it sends the message that you can get away with these things.

On 3/26, you mentioned that you had been eating a bit more because your appetite had been up lately. I wasn’t sure if that was a warning sign…maybe some rationalization going on there. Personally, I’ve completely ditched the entire concept of appetite and it seems to be serving me well. Appetite is irrelevant in today’s world and the concept does nothing to help us.

If we deploy the tools of habituation/entrainment, then the power of those forces will completely mask the red herring of appetite.

To end on a positive note, you are really kicking ass in these last few weeks and I see a bit of a weight-loss “whoosh” going on for you right now.

Easter will set you back a bit, but what’s important is how you respond.

Although I do encourage you to observe your own thought patterns as these types of events approach. I keep a journal and can go back and look at how many events I stressed over and planned for…I’ve come up with so many strategies and elaborate plans to prepare to deal with these events…it’s insane. Guess what - they hardly ever work.

When I’m spending lots of time and energy game-planning for these events, it means I’m giving WAY too much power to the problem. It suggests that I’m simply just not in a place where I’ll be able to handle it. I almost always fail.

On the other extreme, I’ve rationalized that since my past strategies have failed, maybe the best approach is just to throw caution to the wind and pick up the pieces later. Needless to say, this is not a good mindset.

The only thing that seems to work is having the mindset that I must protect my momentum at all costs. Being “on a roll”, or being “in the zone” has become something I appreciate so much, that I’m willing to make those short-term sacrifices to protect it. So the last event I went to, I went extreme and brought my own food and didn’t eat any of the garbage at all. My family protested a little bit, but of all the explanations I’ve tried in the past, just saying “I’m on a roll right now and I don’t want to mess it up” seemed to be the most well-received.

Keep up the great work. It’s been great watching you blast through 225, then 220, then 215, and now 210. The cool thing is that while the same exact behaviors you used to get from 225 to 210 can get you from 210 to 195, the visual difference between 210 and 195 will be exponentially more rewarding. Same effort, more reward.

young_n · April 21, 2014, 2:51am

How are you holding up brother?

I see your somewhat following 531 now? I see some joker sets and first set last.
How are you liking it so far?

I see Serge is offering some good advice and encouragement, I’m sure you already know by now but the guy knows his stuff.

Stay strong brother

pabergin · April 22, 2014, 3:29pm

Sunday morning bw 211.4 (not the result of any over eating of any sort)

Here’s Monday and Tuesday

Monday morning bw 212.7 (hm not bad for the day after Easter, I managed myself reasonably well, it was moderation)

Monday’s workout, duration 61 minutes

Limber 11 at home

General warming in approximate giant sets

Same as usual

Light work in giant sets (same as usual)

Work sets, sldl focus

185 x 5, 210 x 3, 230 x 6, 255 x 1, 185 x 8
Power snatch from high hang worked up to 95 x 2 x 2

Extra work (same as usual)

Farmer walk, heavier day 100#dbs x 40s

Body was sluggish today. Was still feeling worn out from the previous squat workout.

No time for conditioning. We had one more family visit. Arrived there around 11am and left around 8pm. Consumed 3 or 4 beers. Two plates of food, none over flowing, 2 rolls, minimal dessert. Plates included ham, Cole slaw, baked beans, potato salad.

Tuesday morning bw 216.8 (so there’s the bloat)

Today’s workout, 95m

Felt average today.

General warming and light work as usual.

Work sets, pendlay row focus

Pendlay rows 155 x 5, 180 x 3, 200 x 5, 220 x 1, 245 x 1, 155 x 17
Power snatch from high hang, worked up to 75 x 2

Extra work as usual, waiter carry, heavier day 80# x 30s/each

50#db treadmill walk, 1 mile, incline 6, total time 22:17m, weight racked in various positions

Conditioning

40 burpee pull ups afap

7:13m at hr 180bpm, not a bad time after the treadmill work.

Going to work that bloat off. In past years it wouldn’t take long, but it seems to be slowing down based on more recent experience.

pabergin · April 22, 2014, 3:49pm

[quote]Serge A. Storms wrote:

[quote]pabergin wrote:
If you have a chance, I’d be interested to know what you saw in my work that could have been problematic. I need to learn.
[/quote]

Back around 2/22, you went into that wedding “hoping” to demonstrate restraint, and I wasn’t sure how that would go. It sounds clichÃ?Â©, but in my experience it really rings true that hope is NOT a strategy.