V-Diet Day 8: 4/18/16
40 reps
40 s rest
8-9 RM
DB Squat: 100 lbs - 9, 9, 8, 8, 6
DB Bench: 70x2 - 9, 9, 6, 5, 3, 3, 3, 2
Seated Row: 70 - 9, 9, 9 80 - 8, 5
Planks: 31s, 25s, 22s
NEPA: Yardwork before gym
Same workout as last week but 5 seconds less on rest times. My conditioning is improving a lot as this wasn’t nearly as tough as I was expecting. Went up in weight on the DB Squat and the Seated Row to get that more in line with where I should have started at.
DB Bench gassed me out. That seems to be where the lower rest affects me the most as the first couple of sets were easy then got progressively hard and nigh on impossible.
V-Diet Day 9 - 4/19/16
NEPA: Pickup basketball at the community center
Competition was garbage which is fine for me right now since I am still not back at my peak (and probaly never will be again since Im an old mother fucker). It was fun. I am jumping a lot higher than I was and conditioning is much better. Shot is coming back nicely.
V-Diet Day 10 - 4/20/16
50 reps
40 s rest
14-16 RM
RDL: 185 lbs - 15, 12, 9, 8 ,6
Lat Pulldown: 120 - 14, 10, 8, 6, 6, 6
DB Shoulder Press: 35x2 - 16, 12, 9, 7, 6
Side Planks: 23-23, 25-25 (seconds)
NEPA: 30 minute walk with wifey and dog
Improved my rep count or hold length for most exercises over the previous week, even with 5 seconds less rest. Not bad.
V-Diet Day 11 - 4/21/16
NEPA: 30 minute treadmill @ 3 mph & 1% incline
V-Diet Day 12 - 4/22/16
40 reps per exercise
40 seconds rest
8-9 RM
Sumo DL: 205 - 9, 9, 8, 7, 7
Incline DB Press: 50x2 - 9, 9, 9, 9, 4
Wide Grip Lat Pulldown: 140 - 9, 9, 7, 6, 5, 4
Planks (3x): 34s, 25s, 22s
NEPA: 30 minute treadmill @ 3 mph & 1% incline (after workout)
Better all around than last week’s workout, with 5 seconds lest rest between sets. Incline DB was a lot easier this week for whatever reason.
V-Diet Day 13 - 4/23/16
Weight: 284.6. Down 8 pounds from Week 1, and about 13 or so overall in 2 weeks. Not bad!
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 (Week 1–>Week 2)
1 - 3:42 → 2:50
2 - 6:07 → 4:12
3 - 7:35 → 5:24
4 - 7:25 – > 6:00
5 - 9:05 → 6:53
Total: 33:57 → 25:22
Significant improvement (8.5 minutes) over last week. I was VERY pleased with this time. Pushups were a lot easier this time around and I wasn’t resting as much in between circuits, as each time went down. The first circuit is probably the best indicator since it includes no rest period (I hit the “lap” button on my phone timer at the end of each circuit) and even that improved.
Also down 13 pounds in 13 days. Couldn’t really ask for more.
Went out afterwards and had a large dinner with some non-HSM appetizers and a few beers. Also had some McDonalds late night. Woke up the next morning bloated as hell at 290 lol
Just water weight though obviously, so no worries.
V-Diet Day 14 - 4/24/16
NEPA: Basketball game. I absolutely dominated. 25 points and 15 or so rebounds. Still don’t have the confidence to try and dunk again, even though I had one or two opportunities to try tonight. My hops are still getting a lot better and I am moving so much better on the court, just in these past two weeks. It is really incredible to see the difference. Gonna give it a little wihle longer before I try throwing down again though–old knees and all that.
So two weeks down on the diet. Haven’t been 100% compliant, but have been very good throughout the weeks and cut back a bit on the weekends. Hey I’ve done it strict two times now–I’ve earned it and am still seeing the differences on the scales, in the weight room, and in my general athleticism. Couldn’t be happier. 2 more weeks to go.
Agree with you on the 13lbs considering that you haven’t been super strict with the diet. Good results and you should be happy so far.
haha I appreciate that but I screwed up bad this last week. Had a real rough week. Back on track though.
V-Diet Day 15: 4/25/16
40 reps
35 s rest
8-9 RM
DB Squat: 100 lbs - 9, 9, 8, 8, 6
DB Bench: 70x2 - 9, 8, 7, 5, 5, 3, 3
Seated Row: 80 - 9,9, 8, 7, 7
Planks: 36s, 26s, 23s
NEPA: 30 minute walk with wifey
Good workout. DB Bench was tougher with the shorter rest periods but everything else was pretty good.
V-Diet Day 16 - 4/26/16
NEPA: 30 minute wifey walk
I got some Burger King that evening because I was craving it and I have no willpower. That ended up being a long slippery slope all week long…
V-Diet Day 17 - 4/27/16
50 reps
35 s rest
14-16 RM
RDL: 185 lbs - 15, 12, 9, 8 ,6
Lat Pulldown: 120 - 16, 11, 9, 8, 6
DB Shoulder Press: 35x2 - 16, 12, 9, 7, 6
Side Planks: 26-26, 27-27 (seconds)
NEPA: 30 munute post workout treadmill walk (3 mph @ 1% incline)
Good on diet this day
V-Diet Day 18 - 4/28/16
Skipped my NEPA because I spent all night working on a group project for grad school after working a full day. I graduate in mid June and that day can’t get here soon enough.
I also cheated and had an extra meal, which was a legitimate HSM at least.
V-Diet Day 19 - 4/29/16
40 reps per exercise
35 seconds rest
8-9 RM
Sumo DL: 205 - 9, 9, 8, 8, 5
Incline DB Press: 50x2 - 9, 9, 8, 7, 5, 2
Wide Grip Lat Pulldown: 140 - 9, 8, 7, 6, 5, 5
Planks (3x): 37s, 27s, 23s
NEPA: 30 minute walk post workout on treadmill (probably 3 mph @ 1% incline)
I also went to Pizza Hut and got the buffet for lunch that day. Like I said that was a bad slippery slope that started Tuesday.
V-Diet Day 20 - 4/30/16
Completely fell off he wagon on Saturday. I had made plans about a month ago to go play poker with my good buddy who is about to have a big surgery. When I played poker, I drink…a lot. Ended up doing pretty well most of the night and not so hot the rest of the night. Didn’t exercise and ate poorly. This was a very bad day on the diet, to the point I don’t even feel like I am doing it anymore. But this is an accountability log, not a progress log, so I am puting it out there anyway.
The next week will be better.
This is also the day I usually do my V-Burn challenge. I decided to put it off till Monday and readjust my workout schedule next week accordingly.
V-Diet Day 21 - 5/1/16
Spent most of this day struggling to get out of bed hungover. I napped twice. It was bad. Terrible life decisions the night before. Didn’t eat till about 4 pm cause the thought of food made me nauseous. I also got some Chipotle before my bball game.
If there is a silver lining, I absolutely dominated my bball game. We won by like 30 some points, and I had around 20 points and double digit boards. I also went for a dunk but got fouled on the way up. I probably was a bit short but it felt good to have that confidence again. I actually threw one down at half time one handed just to see if I could, which is the first time I have dunked in probably 2+ years. That was very exciting.
Couple of teammates and the refs mentioned I was looking leaner and a lot quicker with my post moves, and I agree with them. Even without being 100% strict I have still seen incredible progress.
I did not weight myself this week due to the slipups, but was around 288 on most mornings later in the week which is a +4 gain from last week. Committed to being strict this week for the final Week 4.
V-Diet Day 21 - 5/2/16
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 (Week 1–>Week 2)
1 - 3:42 → 2:50 → 2:33
2 - 6:07 → 4:12 → 3:28
3 - 7:35 → 5:24 → 5:14
4 - 7:25 – > 6:00 → 5:25
5 - 9:05 → 6:53 → 6:36
Total: 33:57 → 25:22 → 23:17
Improve all the way around this week, even with the bit of weight gain which shows my conditioning continues to improve. NOt nearly as drastic drop as from Week 1 to Week 2 but still pretty significant. My goal is to get this in under 20 minutes next week. Will I do it? Who knows, but it is a good goal.
This was done on Monday in lieu of my actual weights workout. Gonna hit the weights Tues/Thurs/Sat this week and hit the V-Burn on Sunday since our bball leauge is off on account of mother’s day. Then I am done with this bitch.
This has me all caught up now. Stuck to the diet well so far today except for one cookie from the Double Tree I am staying at. Those things are like crack and they hand them out like candy…
Gave up on the V-Diet a few days early. Don’t remember exactly when. I let myself get pretty off track towards the end and just didn’t feel the need to complete it. I still ended up in the mid 280’s though, which was pretty decent IMO. Athleticism has drastically improved.
I’ve since gone onto a 3x/week program to begin getting my Big 4 lifts back up, and getting me acclimated to the gym routine again. Goal was to start out very light and I succeeded. Going to just add weight each workout until I can’t do it anymore. Setup is as follows:
Workout A: Squat (3x5), Bench (3x5), Row Movement (3x12), Ab Movement (3x12)
Workout B: Deadlift (3x5), OHP (3x5), Pulldown Movement (3x12), Ab Movement (3x12)
Each workout to be completed with 20 minutes of light cardio at the end.
This will also entail a weekly V-Burn challenge, as well as my normal Sunday night basketball games and any other pickup games I play in throughout the week.
The desire is to get my lifts back to a respectable level in a linear manner, before I can transition back onto the 5-3-1 template. Who knows, maybe I will re-find some beginner gains!
Workout A - 5/9/16
Squat (3x5): 185
Bench (3x5): 165
Lat Pulldown (3x12): done
Ab machine (3x12): done
20 minutes treadmill walk after workout
Back at it on the 9th. Felt very unstable in my squat, which is probably expected since I had not squatted in so long. Tight shoulder made it hard to get comfortable under the bar as well.
Tight shoulder also gave me some issues with benching and pretty sure I have a tendon issue going on there. Might go get it looked at but it doesn’t seem to be doing anything other than causing discomfort for now so might ride it out.
Did my accessory work and cardio at the end.
Workout B - 5/12/16
Deadlift (3x5): 225
OHP (3x5): 135
Lat Pulldown (3x12); Done
Ab Machine (3x12): Done
Deadlift was extremely easy. Might go up 20 pounds next week.
OHP was extremely tough. Definitely only moving up 5 pounds next workout.
Did my accessory and can’t remember if I did cardio afterwards or not.