I celebrate the guy’s entire catalogue but it must be twice as hard for you since you have the same name!
[quote]WhiteFlash wrote:
I celebrate the guy’s entire catalogue but it must be twice as hard for you since you have the same name![/quote]
haha classic!
3/5/14
Cardio: Basketball game
We lost by like 9. Sucked. They were pretty good and our shots weren’t falling. I am in awful awful shape. My goal is to use the next 2 weeks to get in at least somewhat decent shape. Squattin’ and track runnin’ tomorrow.
23.2.2 - 3/6/14
Foam rolling
Squat (3x3): 195, 225, 250 (10)
Cardio: 15 minutes steady state on elliptical
Felt like shit all week working long hours and had to drag my ass to the gym. Once there, the workout went pretty well but didn’t do any assistance. Hit my cardio on the elliptical. I was too sore from my game last night to even think about sprints and hard conditioning. Hopefully I will feel up to it tomorrow after OHP.
23.2.3 - 3/7/14
OHP (3x3): 165, 190, 210 (9)
Cardio: Incline Treadmill walk for 20 minutes
Weight felt heavy going in but hit a nice little set at 210x9 for my money set. Inching closer and closer to a PR in this lift and will probably nail one in the next cycle or so if things keep progressing as they had.
No assistance. Still feeling like ass. Walked on the treadmill at an incline for 20 minutes and this was harder than I thought. I will do some hard conditioning tomorrow and fly to UK on Sunday so probably no workout that day. Gonna find a gym over there to hit it while I’m there.
Just a quick update here. i went over to the UK for work a couple weeks ago and had a helluva time adjusting to the time change. I didn’t work out while I was there. I also managed to hurt my shoulder a bit in basketball game. It is getting better but tried to incline press last night and it was not cooperating. Hopefully a few more days of rest and ice and anti-inflammatories and it will be good to go.
I’ve also started working with Shelby again for my diet. That started last week, and I lost 4 pounds in the first week (308.8->305.0). Pretty solid first week, despite no training.
I am also technically going to be using his training plan as well. My fiancee started 2 weeks before me and ordered the diet + training plan, and when I asked him about it he told me to just go ahead and use hers. He is a good dude.
Pretty simple, but way different than last time I worked with him. Last time was a carb cycling, but this time all my meals are the same day by day and there is no rotation yet of macros. 6 meals with 3 whole food meals and 3 shake meals. First meal is like 6 eggs with 4 egg whites, spinach, avocado, and one scoop of protein so needless to say I am pretty satiated so far. In fact, I haven’t managed to get in all 6 meals yet in the first week. I think once the diet progresses and my training picks up I will be hungry, but it is more than enough food for now.
[quote]VTBalla34 wrote:
Just a quick update here. i went over to the UK for work a couple weeks ago and had a helluva time adjusting to the time change. I didn’t work out while I was there. I also managed to hurt my shoulder a bit in basketball game. It is getting better but tried to incline press last night and it was not cooperating. Hopefully a few more days of rest and ice and anti-inflammatories and it will be good to go.
I’ve also started working with Shelby again for my diet. That started last week, and I lost 4 pounds in the first week (308.8->305.0). Pretty solid first week, despite no training.
I am also technically going to be using his training plan as well. My fiancee started 2 weeks before me and ordered the diet + training plan, and when I asked him about it he told me to just go ahead and use hers. He is a good dude.
Pretty simple, but way different than last time I worked with him. Last time was a carb cycling, but this time all my meals are the same day by day and there is no rotation yet of macros. 6 meals with 3 whole food meals and 3 shake meals. First meal is like 6 eggs with 4 egg whites, spinach, avocado, and one scoop of protein so needless to say I am pretty satiated so far.
[/quote]
fiance? i wish all the best to you and your sister. have any left over black book phone numbers for when i visit D.C.?
anywhey…get it? if you can part with some trade secrets what carbs do you generally consume and when? you get bloated on this new system?
[quote]conservativedog wrote:
fiance? i wish all the best to you and your sister. have any left over black book phone numbers for when i visit D.C.?
anywhey…get it? if you can part with some trade secrets what carbs do you generally consume and when? you get bloated on this new system?
[/quote]
Appreciate the well wishes. If you ever come to DC, I will give you some numbers. I’m sure some of them wouldn’t mind a downgrade
The diet really doesn’t focus on carb timing or anything, at least not the one I am currently running. The carb cyling one I did last time did though. I think he thought I would make enough progress on just eating cleaner this time around since my layoff, so we are just doing that for now.
Main carb sources he has me eating are: ezekiel bread, brown rice, oats, sweet potatoes. In fact, that’s the only carb sources I have and I eat one of them with each of my meals except #1 and #6. It’s pretty damn simple.
So I’ve been running the volume workouts for the past week. I’ve done three of them. They are awful and I’ve decided I probably won’t keep doing them next week, switching back to 5-3-1 instead. The short rest periods are absolute murder, and I don’t really feel like I am actually doing anything during the workout except trying to hurry up and move to the next set.
I’m just pissed off right now because I just tried to do the hamstring workout, which calls for lying leg curls at sets of 10 reps, with a “weight that is hard for 10” then rest for 20 (!) seconds and do the next set of 10, until you reach 6 sets. This was awful and I only got like 6 reps on the second set, lowered the weight and only got 4 on set #3 before I cramped too bad to continue.
The gym was also hoter than 40 fucking hells since the weather turned today and they still had the heat on…I hate working out this time of year.
Possible I will cool off (figuratively and literally) and keep doing the workouts but for real, bodybuilding shit fucking sucks.
Went back and finished my workout today. Went to a different location that bothered to turn the air conditioning on and that made a huge difference in my mood and ability to complete my workout. It wasn’t that bad really. I used pretty light weights and will gradually increase them over the coming weeks as I get used to the exercises and the volume. So with that said, I’ll log my last week of workouts:
Week 2 - 3/24/14
Chest/Light Delts/Triceps
Incline DB Press: 12,10,8,6 (don’t remember what weights I used)
Incline Barbell Press (8x6): 155 (one minute rests)
DB Side laterals: 8x8 (one minute rests)
Rope Pushdowns: 8x10 (45 second rests)
My shoulder was still a little dicey but felt fine as long as I limited my ROM. Meaning for the incline presses, I wasn’t able to bring it all the way down and get that stretch at the bottom. Brought it down to about a 45 degree angle and that seemed to take the pressure off. The side laterals didn’t bother it at all actually.
The rest periods weren’t terrible for this one until the rope pushdowns, where it really started to kick my ass.
Week 2 - 3/26/14
Calves/Back/Biceps
Seated Calf Raise: 10x10 (45 second rest)
DB Rows (8x8): 65
DB Shrugs: 4x12 (3-second hold at the top)
EZ Bar curls (8x8): 50 (45 second rest)
This was also supposed to be a lot of chinups too but I had to skip those because the gym was going to close and I still needed to do cardio. I’ll be able to get it next week–this workout was pretty long. Not exceedingly difficult but I found the rest periods harder to manage on this one–especially with the ez curls. Those were brutal. I selected a weight I thought would be very easy but even it ended up being fairly difficult.
Week 2 - 3/29/14
Glutes/Hams
Lying leg curls (6xAMRAP): 10, 10, 8, 7, 7, 7 (30 second rest)
RDLs (4x6, 1x20): 185, 135
Walking DB Lunges (4x10): 25’s (LOL)
Hyperextensions (3xAMRAP): 13, 12, 12 (double LOL)
Was able to manage the leg curls much better since i wasn’t cramping up as bad today. Used a pretty light weight on the RDL’s to make sure there weren’t any surprises in my back, and they felt good. I will definitely move up here next week.
My left leg is still pretty weak on the push off from my surgery, so the walking lunges were a bit difficult on that side. Right side were too easy. Going to take another week to make sure my form is good to go before moving up weight.
Hypers were hams/glutes only with no lower back. That is more difficult than I expected and i wasn’t able to get many reps before they gassed out.
All caught up now. My cardio in week 1 was 4x20 (20 minutes 4 days a week) and I am at 5x20 for Week 2. I still need to make up two sessions to get on track this week so I will go again here in a few minutes to the other gym and sit in the hottub afterwards, then get up tomorrow morning before my Week 2 weighins/photos/updates on Sunday.
hrmm quick update. Diets going well. After 6 weeks I am down from 308.8 to 290.0, so about 19 pounds down. Not bad.
I am doing 6 days of cardio at 30 minutes a pop, all steady state low intensity stuff with Heart Rate around 130.
Training is 5 days a week, with a bodypart split. I finished the first 4 weeks of it last week and am moving to a new template, but same 5 day split. First phase was high volume (lots of 8x8 stuff with short rest periods) this phase seems to be geared a bit more towards strength and a bit heavier weights, which I like.
Diet is still high protein with every other day no carbs for now, so basically I eat the same thing for 5 meals a day (I’m never hungry enough to eat the 6th one) but leave out the carbs every other day. Not to bad and I don’t have a lot of hunger which is nice.
I am not posting here as much anymore because it is boring and they moderate my posts so they take forever to show up. 6 more weeks till the wedding!
Post-Wedding Recap
I’ve taken some time off obviously. The final weeks of the diet went fairly well but to say that my motivation towards the end was waning would be an understatement. I had a much harder time following Shelby’s plan for me this time around than I did last time, mainly because the foods were the exact same every day. It got so monotonous and the foods just started to disgust me whenever I would eat them. I did MUCH better on the other plan where he gave me macros and approved foods and I could just put my meals together based on that. I thought the simpler method would be easier to follow but it definitely wasn’t. Definitely learned something there.
Anyways, the wedding went great. We had perfect weather and great company. Couldn’t have asked for a better day to get hitched. We took this silly picture of us in the hotel gym as part of our wedding photos because the real gym we were going to hit up was closed at 2 pm on a saturday for some reason.
It was a great day.
More to follow as I am finally finding my motivation to get back into training…
8/25/14
DB Squat: 75x10 10 10 10
DB Bench: 65x10 10 10 10
Smith Row: 135 x 10 9 8 7 6
Ab Wheel: 3x8
Cardio: 15 minutes treadmill walk
So I debated whether to post this or not because it is frankly embarrassing. But I haven’t trained since a few weeks before the wedding so after about 3 months (and really a lot longer than that since my training was kind of half assed anyway leading up to the wedding) I wanted to start back at something that was so ridiculously easy that I would be more embarrassed to not complete it. So here I am.
This is actually the Beginner workout for the V-Diet. I figure after a long layoff, and nagging injuries that are still giving me some issues, that something like this to just get me into the gym and motivated about working out again would be a good start. This is what I started with when I first began working out back in 2009 (with the V-Diet) so I also thought it was fitting.
As mentioned my motivation to train has been almost non-existant. Being much weaker than I was prior to my injuries was part of it and that psychological impact played more of a role than I thought it would. But also just being busy and other passions have taken the place of weightlifting for me for the time being. I’m builiding up a side business and going to grad school right now, plus trying to be a good husband. All of that was worth way more of my time and effort than training was. I think I have finally gotten the motivation back to train though. hopefully starting slow and building back up will keep me interested an motivated again.
Epic picture, man.
wow these new forums are shit. Does anyone actually post here anymore? Does it get better once you get through the puke inducing ridiculous color pallete and clunky navigation? Why does everything I type show up on both sides of the screen? Am I replying to spartee as a quote, or to my post thread? Just awful
V-Diet Day 1
DB Squat: 85 lbs - 9, 8, 8, 8, 7
DB Bench: 70x2 - 9, 8, 8, 7, 4, 4
Seated Row: 70 - 9, 9, 8, 7, 7
Planks: 30s, 20s, 21s
Doing the V-Diet. Haven’t worked out in 1.5 years. Been playing a lot of basketball and am in a bit better shape, but weaker than dog shit. Sitting at about 297 in the mornings right now. Would love to drop a ton of weight to get better at hoopin. Muscle gain and strength not a huge priority at the moment.
New V-Diet 3.5 has a daily meal, which I think will be a lot better. To be continued…
Last night’s workout also included 30 minute NEPA walk at the end, on the treadmill. Think I was going at about 2.5 mph with a slight incline.
I was also using lighter weights and subbing exercises because my hand is hurt from basketball. Feels better today.
V-Diet Day 2
Just did my 30 minute NEPA walk around the neighborhood with wifey and the dog. Not bad. About to eat steak for my HSM. Loving these daily HSMs.
No hunger at all during the day from the shakes. I drink my first one around 11 am or noon, and just space them out every 2.5-3 hours until the HSM. It is pretty simple and not very miserable, like the previous iteration of the diet was.
V-Diet Day 3
50 reps per exercise
45 seconds rest
14-16 RM
RDL: 185 lbs - 15, 12, 9, 7 ,6
Lat Pulldown: 70 (or maybe 140?) - 15, 10, 8, 5, 5, 4, 3
DB Shoulder Press: 35x2 - 16, 14, 8, 6, 5.5 (missed that last half rep)
Side Planks: 20-21, 22-22 (seconds)
NEPA: 30 minute walk on treadmill (2.5 mph)
Sore as shit from my Monday workout. Apparently not working out in 2 years will do that to you. This one was fine. Started to run out of gas towards the latter sets of each exercise, as expected with 45 seconds of rest.
Overate at my HSM tonight. Had a free appetizer coupon from the hotel, so got something I probably shouldn’t have. It was tasty. Had prime rib and a potato and salad for the rest of the meal. Gonna skip my pre-bed shake tonight probably to compensate (and I really doubt I will be hungry for it by then anyway).
V-Diet Day 4 - 4/14/16
NEPA: 30 minutes treadmill @ 3 mph
V-Diet Day 5 - 4/15/16
40 reps per exercise
45 seconds rest
8-9 RM
Sumo DL: 205 - 9, 9, 8, 7, 7
Incline DB Press: 50x2 - 9, 9, 8, 7, 5, 2
Wide Grip Lat Pulldown: 140 - 9, 8, 7, 6, 5, 5
Planks (3x): 30s, 21s, 22s
NEPA: 30 minute treadmill @ 3 mph (done in morning before first shake)
V-Diet Day 6 - 4/16/16
Weight: 292.6. Down about 5 pounds or so from the start (probably should have weighed myself day of, but was around 297 the week before)
V-Burn Challenge (Beginner)
10 reps, 5 circuits
Bodyweight Squat
Hand Walkouts from Knees
Single Leg Deadlift
Pushup
Jumping Jacks
Reverse Lunge
Pike Pushup
MOuntain Climber
Circuit/Time
1 - 3:42
2 - 6:07
3 - 7:35
4 - 7:25
5 - 9:05
Total: 33:57
First time I did the V-Diet back in 2009, this took me over 42 minutes. I am older now and much heavier (by like 40 pounds) but my basketball playing and overall conditioning seems to have improved this drastically.
Went out afterwards on a wine trip with wifey and friends and got shit faced. Drank a lot of booze, ate pizza, etc. Basically fell off the wagon for the day (and most of the next day since I was hungover like a mother). That was a pre-planned thing though that I had signed up for before the diet so it is what it is. Nothing coming up that should throw me off. Weight loss is still on point.
V-Diet Day 7: 4/17/17
Slept most of the day and was hungover when I got up Only food I ate all day was Chipotle and Gatorade.
My NEPA was a basketball game in a league I played in.