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Fredd's (temporarily named) Olytard Thredd
Hi H&F
Starting Stats: Age: 26 Height: 5'10" Weight: ~210-215 lbs Bodyfat: ~25% visual check (considering ordering a bf caliper and tracking this every week) I played several sports in high school and lifted weights for each sport, until I was diagnosed with a rare heart condition which ended my athletics career abruptly. I graduated from university in May 2010 and lost my ability to lift at that gym, so I haven't lifted or really completed any exercise since then. I recently got an entry-level job in my field for a company in Panama City, FL, which is an amazing change from Illinois. This job is a standard office desk job in a little cubicle, but it's a full-time job which is a nice change of pace. Also, I live less than a mile from the beach, so having a nice "beach body" is a source of WIM for me. Programming: I've been training using modified SS programming for just over a month. The only real change I've made is instead of training three days per week with one day off in between each lifting day, I just lift every other day. I also have never done power cleans, so I went with the alternate workouts in that guide I linked. I didn't start tracking my progress from day 1, but I did decide to start tracking my progress using a google docs spreadsheet, but I need to hold myself accountable for staying on track and completing every workout. Here is what I have thus far:
Nutrition: I felt I was a little too tubby to start off, so I decided to cut some weight to begin with until I got to within 10 lbs of my target weight and then start eating at a maintenance and start lifting heavier weights. I've read quite a bit of Lyle McDonald's articles, so I think I have grasped some of the basic concepts that I need to understand to be successful I started tracking my calories on Fitday before I began tracking my workout progress and here is a table with some general information regarding my diet:
Goals: 1) Become stronger which is a goal that needs to be quantifiable since well, that's how you know how strong you are... Squat: 400 Dead: 400 Bench: 250 2)<=15% body fat @ a body weight of 190-195 lbs 3) Be happy! This one is kinda big for me since I've suffered from chronic depression for the last 2-3 years of my life. (the only subjective goal I have) If you have any questions or comments, please post them. I am still somewhat of a "beginner", so I need to learn more about this process and keep myself going. I hope that this log can become both a source of inspiration and a learning experience for myself and others. Thanks in advance for the support. |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Good luck!
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Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
now big of a role will bananas play in this program?
what supplements do you consider viable? pics? |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Just got home from the gym.
On Tuesday I noticed my squats hadn't been going as deep, so I took some weight off and focused on form. So today I added 10 more pounds and made sure to focus on form again and I was very pleased with my form and effort. My abs workout is done in a circuit and not sure of the exact names on some of these... but I do cable crunches to the front and each side, then need-size situps, and hanging leg raises (front and each side). I also did two sets of 10 back extensions, but I'm dumb with the tables on this site and don't want to add it above. I'll fix it on the spreadsheet though. Quote:
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I only use whey protein, l-glutamine, creatine, and a multi-vitamin. no u |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Solid work losing 10 lbs and getting up to decent-ish weights on your lifts bro.
I think goal 1 and 2 are at odds in that you won't achieve them simultaneously, but you probably know this already. Vids of lifts? all of the lights in here baby |
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wrt goals 1 and 2, I need to setup a realistic timeline in which I can achieve both. I am considering switching to a maintenance diet now and focusing on getting stronger. Then once I get to a certain point (no clue when that'd be), cut for a month or two down to my ideal body weight. Or I could continue cutting now, while still increasing in strength due to beginners gains, and then once I get to 195 I'd switch to a maintenance caloric level. My cell phone is crap, but I'll see if I can get some vids uploaded. I've been thinking about getting a new phone, so if they aren't of decent visual quality I'll just wait to post them. http://www.youtube.com/watch?v=LVHOBvxi0Ao :cool:
Drank several gin and sprites last night :crazy: I missed my protein goal because I just wasn't hungry and the only thing I WIM after drinking was sleep. |
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Also looked up some links for techniques as I am a novice with powercleans and standing press. I'm basically trying to do something similar to you right now. Just to many variables that i will have to juggle. eg. i want to lose weight(body fat), gain muscle mass. As i understand it If i eat to little i won't gain muscle or strength but if i over eat i won't lose as much fat. same for doing to much cardio i will burn to many cals and not gain. I was going to do basically same weight training 1 day. next day do cardio 30mins. next day to weight training and on and on. Just hoping you or someone can shed some light on the subject. Edit: BTW your Daily Cal intake looks very low to me (i obv dont know to much about that kinda thing) |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
It's very hard to gain muscle mass and lose fat simultaneously, and generally an exercise in futility for most people.
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Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
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Myself and anyone else that has lifted weights in the past is lucky enough to enjoy the gains from muscle memory while on a caloric deficiency. You can also gain somewhat due to beginner gains, but those gains are relatively small, I think. There are also some freaks and very weird dudes that can pull off gaining muscle mass while losing fat, but those are rare and odds indicate that you are not in that category. |
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Glad to do more on dips and the squats felt great. Yesterday I ate penne twice and drank beers. Today I'm about to drink a lot of beers on the beach and party real crazy. Also ordered some Chuck Taylors and chalk. |
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I wasn't able to accurately track fitday over the weekend because somethings I just have no idea what their content is and I can't find anything comparable online. I'm going to make a list and see if I can create custom foods for everything and I don't want to forget about this. Saturday: 2 servings scrambled eggs 2 protein shakes 1 Caesar salad 1 serving of Carraba's chicken marsala 1 serving of some chocoloate, coconut desert 2 servings of whole grain penne pasta 2 servings of 93/7 ground beef 2 servings of Newman's Own Tomato & Basil pasta sauce 3 gin and diet tonic 3 Coors lights Sunday: 2 servings scrambled eggs 2 pieces of extra thick bacon 8 oz skim milk 2 protein shakes 10+ Coors lights 1 hudge plate of general tso chicken 2 pieces of spicy tuna roll 10 pieces edamame 1/4 gallon of Newby's Hunch Punch (can buy a half gallon for ~$26 and its 1/4 gallon of fruit punch type mix and comes with a pint of vodka, rum, and everclear, mix, drink) 1 cup of cashews |
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My lifts and day were going great and after I completed my deadlift I jumped up to the bar to do some pullups and I felt a pain in my shoulder. I completed one pullup, but the pain was too much for a second. I tried to stretch it out and it feels OK unless I hold it above shoulder level, then there is a sharp pain. So I guess I'll be taking it easy for the next two days, ice it and take a few ibuprofen. Not done with calorie intake for the day, so not about to post it. |
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Got back into the gym today after liberal ibuprofen usage, some icing, and some shoulder stretching in my down time. The shoulder felt good for all of these exercises, except the hanging leg raises.
Also, I got a pair of lowtop Chuck Taylors and some chalk. Still working on getting a form video. :o |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Hanging leg raises are probably not the best exercise for people with shoulder issues. I highly recommend weighted planks, ab wheel/barbell rollouts and pallof presses though.
ETA: the rollouts are good in general but not so much if you're actually injured. |
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Weighed in at 204.8 today. |
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Last set of squats were very tough. I finished them, but I think at the expense of form. Probably only moving up 5lbs next workout. Press and rows felt fine, but I did slightly deload due to my shoulder injury. Added weight on my need-size situps and did two sets of unweighted planks to start this week. I'll start adding weight next workout. I think I'm missing my caloric intake slightly most days, but the weekends almost here and I always binge.. |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Last set of squats I was going down on my third rep and I saw this old bro wearing a weight belt had his feet under the bottom of the cable machine, weighing them down I presume. He also had his hands on the vertical adjustable metal bar. As I'm going down on my fourth rep, he is doing these assisted type skwats and it just looks like he is humping the vertical bar. I somehow finished the rep but had to rack because I was cracking up. I had a lift over the weekend that I made it to, but I wasn't able to really give full effort. It kind of made me realize I need to switch my programming up a little bit. Instead of lifting every other day, I will change it up to just MWF lifts every week, starting next week. Getting drunk on the weekends is a habit I doubt will leave me anytime soon, so switching my programming to the week will allow me to ensure I don't skip a lift or train with less maximum effort. |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Well I don't update this as often as I should, but I am keeping up with the workout plan. I have switched to just lifting on MWF this week and I think that is much more sustainable given my typical weekend activities. Going to the beach and getting ****ed up is certainly counter productive to my training goals, but spraying down hoes with a hose during a wet t-shirt contest is def +LifeEV. I was recently down to as low as 196.2 lbs on Saturday morning, but I have bounced back up to 200.0 lbs as of today thanks to remembering to eat. I get to lift tonight after work, but I'm starting to get a cold and can barely breathe through my nose... so we'll see how it goes... |
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Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
I try not to discriminate against any hoes by picking a favorite, but the hoes from Georgia seemed to be around in full force and looking fine.
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http://i1133.photobucket.com/albums/...nine99/hos.jpg PS- Granted the selection of ho's in this pic are not of the highest quality, but if I HAD to select one of these implements for use, then I think I would probably lean toward choosing no. 2 – primarily due to the shoes. On the other hand, my favourite from the Norwegian selection of hoe's would definitely be no. 1 – primarily due to my experience with that particular model. |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
I can't believe I let the topic die when ho's (hoes?) were the topic of discussion. :crazy:
Anyways, I missed a couple of sessions due to having an illness known as the "Florida crud." Basically it just blocks your sinuses or does something up there that doesn't allow me to breathe. It's also pretty contagious as I got it from a friend and then it made it around most of the people in my group of friends. I had a refeed Sunday including some pizza and brats and beer, so that I would have a good workout after a couple days missed/****ty sessions. Skwats- 2x5x280, 1x4x280 Overhead Press- 3x5x105 Pendlay rows- 3x5x150 Bear complex- 1x7x95 Dips 5,3 I was watching a video on the Bear complex the other day and I really wanted to try it out. I probably should have done this in place of OHP, since the Bear whooped me and I wasn't able to do as many dips as I wanted. I also skipped ab circuit, but those are extra accessory work and I felt fine after the Bears. Bonus: http://i.imgur.com/49r1v.jpg |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Squats - WU+, 3x5x285
Bench- WU+, 2x5x170, 1x3x170, 1x12x135 Deadlift- WU+, 1x4x285 Dips- 10,8 Decent workout overall. Skipped ab accessory work again, meh. I recently realized my grip for bench was too close, so I widened it out a little bit. I'm working muscles I haven't worked while building up to this weight, so I was considering deloading next bench day. I also just started to note my warmup in the log, but I have always completed several warmup sets previous to my work sets. I woke up at 8:49am this morning and I'm usually already at work by then, so I had to get ready real quick and didn't have a chance to check morning weight. I think I'll just update that and BF% next Monday. |
Re: It's Log: It's Big, It's Heavy, It's Updated Frequently
Squats- WU+, 2x5x290 1x4x290 1x1x315
OHP- WU+, 3x5x115 Pendlay Rows- WU+, 3x5x155 Assisted Pullups- 2x8x(-85) Feelin good, feelin right Updatin' my log at 10:45 on a Friday night Pretty much every lift I increase weight is a PR. I had some decent numbers in HS, but I can't remember the totals and I can make no guarantees of my form. Skwats felt good, so I truncated my final work set and decided to try 3 plates. It went smooth, but I wasn't sure about a second rep so I racked it. Gonna continue to add an extra set @ 315 on non-DL days. Skipped ab accessory. One of these days I'll do the circuits again, but atm I'm spending too much time at the gym. I have no evidence proving it, but I think light cardio on non-lift days should help reduce my recovery time. So I need to start doing that ****. |
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