FINAL SUMMER RESULTS:
Start: 205 lbs, 21.6% bodyfat
End: 188 lbs, 7.5% bodyfat
Fat lost: 30 lbs
LBM gained: 13 lbs
All in all, I'm very happy with my progress. I'm pretty sure that if I had another 2 weeks to work with, I would have hit that elusive 5% bodyfat I was shooting for. It took me 3 challenges to get down under 10% for the first time in at least a decade, so in every one I've ended it in better shape than I did the last. It's a continual learning process, and it's good progress over time so I'll take that.
Looking back, the shoulder issue really hurt my potential progress, but with any luck, the surgery will be successful next month and after a month or two of rehabbing it I hope to be able to continue progressing.
After running at almost a constant deficit for the entire summer, I'm shifting back to a more normal "maintenance" diet. For my output, that will be around 2500 or so calories a day. Weight workouts will be 4 days a week and 3 or 4 days of cardio to maintain. It will be interesting to see what my weight does after being in a deficit for so long. I'm pretty sure that I could have put on nearly twice as much muscle over the summer as I did, but that wasn't the goal. I didn't get as ripped as I'd hoped, but I did find a few abs so that's a good place to maintain. My guess is that I could have used a few higher-calorie days thrown in as I could see my progress slow over the last few weeks.
My main goal over the next 6 months or so will be to rehab the shoulder, maintain around 10% bodyfat, and work on bringing up some of my weaker bodyparts. I think it's arms, chest and calves that could use some more size, as well as some core and lower back conditioning. We'll see. I really want to get back into sprinting again, so depending on how everything comes together that'll definitely be part of future programs.
Tuesday, September 11, 2012
Tuesday, September 4, 2012
Monday, September 3, 2012
Day 92:
Yesterday's cals:
In: 1857
Out: 2302
20% deficit
Today's stuff:
Am: 40 minutes on Airdyne
PM:
10x10 Squat
10x10 Leg curl
5x15 calf raise
60 minutes on treadmill later this evening.
Today's a very limited carb/calorie day for me today, as will be tomorrow. I'm curious how much of a change can be made over a few days so I'm drinking a ton of water and hitting the highest calorie-expensive exercises I can think of to see what happens. It's fun to play.
Yesterday's cals:
In: 1857
Out: 2302
20% deficit
Today's stuff:
Am: 40 minutes on Airdyne
PM:
10x10 Squat
10x10 Leg curl
5x15 calf raise
60 minutes on treadmill later this evening.
Today's a very limited carb/calorie day for me today, as will be tomorrow. I'm curious how much of a change can be made over a few days so I'm drinking a ton of water and hitting the highest calorie-expensive exercises I can think of to see what happens. It's fun to play.
Sunday, September 2, 2012
Friday, August 31, 2012
Day 90:
Yesterday's cals:
In: 1120 (25% carb, 22% fat, 53% protein)
Out: 2750 (est)
59% deficit
Estimated cals out since I forgot my fitbit in the garage after my workout, duh!!!
Today's workouts:
AM: 44 min treadmill
PM: Upper Body
8x8 DB bench
4x8 pullup
4x8 rev. pulldown
8x8 Arnold press
2x8 rear delt raise
8x8 drag curl
8x8 tri press
8x8 ab circuit
65 minute treadmill
Yesterday's cals:
In: 1120 (25% carb, 22% fat, 53% protein)
Out: 2750 (est)
59% deficit
Estimated cals out since I forgot my fitbit in the garage after my workout, duh!!!
Today's workouts:
AM: 44 min treadmill
PM: Upper Body
8x8 DB bench
4x8 pullup
4x8 rev. pulldown
8x8 Arnold press
2x8 rear delt raise
8x8 drag curl
8x8 tri press
8x8 ab circuit
65 minute treadmill
Thursday, August 30, 2012
Wow, been busy and missed a few days posting, my bad!!
In brief, Tuesday and Wednesday I used for maintenance days heading into the last week or so. Calories were 2500 and 2850 respectively and calorie output was roughly even with those. (accidentally let the fitbit run out of gas sometime Wednesday afternoon so I have to guestimate)
Hit legs on Tuesday and yesterday was chest/back. Double cardio with no weights today as I'm planning to move to a full-body routine and hit everything every other day to try to get this freaking belly fat to go away. Wish me luck!!
In brief, Tuesday and Wednesday I used for maintenance days heading into the last week or so. Calories were 2500 and 2850 respectively and calorie output was roughly even with those. (accidentally let the fitbit run out of gas sometime Wednesday afternoon so I have to guestimate)
Hit legs on Tuesday and yesterday was chest/back. Double cardio with no weights today as I'm planning to move to a full-body routine and hit everything every other day to try to get this freaking belly fat to go away. Wish me luck!!
Sunday, August 26, 2012
WEEK 12 PROGRESS:
Stats look better than the pics this week. 3 days sick as a dog and still not feeling well (if you couldn't tell from the pics, lol) And yes, Doofy got into one of my shipping boxes right before I took these. Such is life.
Looking forward to a productive last 2 weeks as I break out the hammer and chisel and see how much I can get myself down to before the final gun.
Stats look better than the pics this week. 3 days sick as a dog and still not feeling well (if you couldn't tell from the pics, lol) And yes, Doofy got into one of my shipping boxes right before I took these. Such is life.
Looking forward to a productive last 2 weeks as I break out the hammer and chisel and see how much I can get myself down to before the final gun.
Saturday, August 25, 2012
DAY 84:
Yesterday's cals:
In: 1220
Out: 2469
50% deficit
One thing I don't think I've posted is that for the past several days I've cut my protein intake by 50-60%. Not sure why, but when I have the flu or something, lots of protein just doesn't seem to sit well for me and as I wasn't able to do any activity the last few days, I figured keeping a tighter reign on total calories would hopefully shake things up a bit.
Today's workouts (Shortened a bit because I'm still sick, but productive nonetheless methinks)
Chest/Biceps
DB Flye: 8x8
Strap pushup: 6x8
X-over 6x8
Drag curl: 6x8
Pr. Curl: 6x8
Conc. Curl 6x8
Nose finally stopped running a bit, sinuses are about 50% better than yesterday. Only light dizziness and lightheadedness due to congestion. Kind of wanted to hit some cardio toninght, but I think I'll be fresher with another day's rest. Did enough to keep the muscles active today so hopefully tomorrow my strength and energy returns somewhat to normal.
Yesterday's cals:
In: 1220
Out: 2469
50% deficit
One thing I don't think I've posted is that for the past several days I've cut my protein intake by 50-60%. Not sure why, but when I have the flu or something, lots of protein just doesn't seem to sit well for me and as I wasn't able to do any activity the last few days, I figured keeping a tighter reign on total calories would hopefully shake things up a bit.
Today's workouts (Shortened a bit because I'm still sick, but productive nonetheless methinks)
Chest/Biceps
DB Flye: 8x8
Strap pushup: 6x8
X-over 6x8
Drag curl: 6x8
Pr. Curl: 6x8
Conc. Curl 6x8
Nose finally stopped running a bit, sinuses are about 50% better than yesterday. Only light dizziness and lightheadedness due to congestion. Kind of wanted to hit some cardio toninght, but I think I'll be fresher with another day's rest. Did enough to keep the muscles active today so hopefully tomorrow my strength and energy returns somewhat to normal.
Day 83:
Yesterday's cals:
In: 1220
Out: 2469
51% deficit
OK, day 3 or so of "attack of the URI." I can deal with the coughing, sneezing, runny nose, blah blah just fine but the constant dizziness and lightheadedness from the congestion made training today not too wise. Got a whopping 10 minutes on the treadmill today before I started tripping over my feet and such. If there's no improvement by tomorrow afternoon I'll stop being stubborn and get some decongestant or something. Either way, I'll be hitting it tomorrow as best I can.
Yesterday's cals:
In: 1220
Out: 2469
51% deficit
OK, day 3 or so of "attack of the URI." I can deal with the coughing, sneezing, runny nose, blah blah just fine but the constant dizziness and lightheadedness from the congestion made training today not too wise. Got a whopping 10 minutes on the treadmill today before I started tripping over my feet and such. If there's no improvement by tomorrow afternoon I'll stop being stubborn and get some decongestant or something. Either way, I'll be hitting it tomorrow as best I can.
Friday, August 24, 2012
DAY 82:
Yesterday's cals:
In: 812 (38% carb, 22% fat, 40% protein)
Out: 3340
76% Deficit
(Had a cold or something last few days. No appetite, clogged sinuses, blah blah)
Today:
No official workout. Lots of general walking and housework. Figured it'd be better to get past the worst of this cold or flu instead of overdoing and making it worse like I usually do.
Yesterday's cals:
In: 812 (38% carb, 22% fat, 40% protein)
Out: 3340
76% Deficit
(Had a cold or something last few days. No appetite, clogged sinuses, blah blah)
Today:
No official workout. Lots of general walking and housework. Figured it'd be better to get past the worst of this cold or flu instead of overdoing and making it worse like I usually do.
Wednesday, August 22, 2012
DAY 81:
Yesterday's cals:
In: 1550 (31% carb 18% fat, 51% protein)
Out: 2575
40% Deficit
Today's activities:
AM:
10min heavy Airdyne
43 minute treadmill 3.9mph
PM:
Back/Abs
8x6 Pullups
8x8 DB row
8x8 Pulley row
8x8 Pulldown
8x8 St. Arm pullover
8x8 Double crunch
8x8 pulley weighted crunch
8x8 leg raise
61 minute treadmill 3.9mph
Yesterday's cals:
In: 1550 (31% carb 18% fat, 51% protein)
Out: 2575
40% Deficit
Today's activities:
AM:
10min heavy Airdyne
43 minute treadmill 3.9mph
PM:
Back/Abs
8x6 Pullups
8x8 DB row
8x8 Pulley row
8x8 Pulldown
8x8 St. Arm pullover
8x8 Double crunch
8x8 pulley weighted crunch
8x8 leg raise
61 minute treadmill 3.9mph
Tuesday, August 21, 2012
DAY 80:
Yesterday's cals:
In: 1496 (27% carb, 22% fat, 51% protein)
Out: 3775
60% Deficit
Well, after yesterday's little deficit-fest, today will end up being a little more reasonable. Good news, I was able to do Arnold presses for the first time in weeks, so that made me happy! I need all the weapons I can squeeze into my arsenal these last few weeks and that's a biggie for me.
Today's stuff:
AM: 30 minutes treadmill 3.9mph
PM: Weights: Shoulders/triceps
10x8 Arnold press
8x8 lateral raise
8x8 bent raise
8x8 Tri pressdown (strap)
8x8 skullcrushers
8x8 DB kickbacks
Tomorrow's a double-cardio day along with back and belly, so just a single cardio session today. Stalling out on the fat loss gets more difficult to avoid for me, but I got below that 12% barrier 2 weeks ago, so that gives me hope that I've got it figured out to strip off that stubborn last 10-ish we hear so much about.
Yesterday's cals:
In: 1496 (27% carb, 22% fat, 51% protein)
Out: 3775
60% Deficit
Well, after yesterday's little deficit-fest, today will end up being a little more reasonable. Good news, I was able to do Arnold presses for the first time in weeks, so that made me happy! I need all the weapons I can squeeze into my arsenal these last few weeks and that's a biggie for me.
Today's stuff:
AM: 30 minutes treadmill 3.9mph
PM: Weights: Shoulders/triceps
10x8 Arnold press
8x8 lateral raise
8x8 bent raise
8x8 Tri pressdown (strap)
8x8 skullcrushers
8x8 DB kickbacks
Tomorrow's a double-cardio day along with back and belly, so just a single cardio session today. Stalling out on the fat loss gets more difficult to avoid for me, but I got below that 12% barrier 2 weeks ago, so that gives me hope that I've got it figured out to strip off that stubborn last 10-ish we hear so much about.
Day 79:
Yesterday's cals:
In: Hmm.. Weird. All my MFP entries for Sunday are gone. Cals in was in the neighborhood of 1500 so I'll go with that.
Out: 2643
43% Deficit (estimated)
Today's stuff:
AM:
10 minute HIIT on airdyne followed by
51 minute treadmill 3.9mph
PM:
Chest/Biceps
8x8 DB Flye
8x8 Suspended incline pushup
8x8 cable x-over
8x8 Drag curl
8x8 Preacher curl
8x8 Concentration curl
Late PM:
55 minute treadmill 3.9mph
Yesterday's cals:
In: Hmm.. Weird. All my MFP entries for Sunday are gone. Cals in was in the neighborhood of 1500 so I'll go with that.
Out: 2643
43% Deficit (estimated)
Today's stuff:
AM:
10 minute HIIT on airdyne followed by
51 minute treadmill 3.9mph
PM:
Chest/Biceps
8x8 DB Flye
8x8 Suspended incline pushup
8x8 cable x-over
8x8 Drag curl
8x8 Preacher curl
8x8 Concentration curl
Late PM:
55 minute treadmill 3.9mph
Monday, August 20, 2012
WEEK 11 PROGRESS:
Numbers say I'm improving, but I'm not seeing as much going on in the ab/oblique area as I'd like to at this point. Final 3 weeks are all about wringing every last bit of fat out that I can, so I guess it's time to step up and show and prove!!! Got my plan in place, and it'll be followed to close out this summer strong.
Numbers say I'm improving, but I'm not seeing as much going on in the ab/oblique area as I'd like to at this point. Final 3 weeks are all about wringing every last bit of fat out that I can, so I guess it's time to step up and show and prove!!! Got my plan in place, and it'll be followed to close out this summer strong.
Friday, August 17, 2012
Day 74:
Yesterday's cals:
In: 1490 (28% carb 24% fat 48% protein)
Out: 2944
49% deficit
Today's stuff:
AM: Lotsa walking around and playing with the car, no treadmill.
PM: Back
6x6 pullups
8x8 DB row
8x8 Pulley row
8x8 Wide-grip pulldown
8x8 Stiff-arm pulldown
First time doing pullups this challenge, felt good. Then I went back and looked, 38 sets for one bodypart??? That's new, even for the 8x8 routines. Oh well, methinks I might be a wee bit sore tomorrow.
Yesterday's cals:
In: 1490 (28% carb 24% fat 48% protein)
Out: 2944
49% deficit
Today's stuff:
AM: Lotsa walking around and playing with the car, no treadmill.
PM: Back
6x6 pullups
8x8 DB row
8x8 Pulley row
8x8 Wide-grip pulldown
8x8 Stiff-arm pulldown
First time doing pullups this challenge, felt good. Then I went back and looked, 38 sets for one bodypart??? That's new, even for the 8x8 routines. Oh well, methinks I might be a wee bit sore tomorrow.
Thursday, August 16, 2012
Day 73:
Yesterday's cals:
In: 1644 (32% carb 41% fat 27% protein)
Out: 3337
51% deficit
Today's stuff:
AM: 41 minute treadmill 3.9mph
PM: Shoulders/Triceps/abs
8x8 Lateral raise
8x8 rear delt raise
8x8 Tri press
8x8 DB kickbacks
Hanging leg raise/roman twist circuits
Finding work-arounds for the shoulder's getting interesting, but got a good workout in anyway. Tri's are fried and progressing nicely with the hanging leg raises, yay! Read something about a 100 pushup/200 situp workout thingie. That looks... interesting. Maybe later. Kinda curious how many regular pushups and situps I can do at this point.
Yesterday's cals:
In: 1644 (32% carb 41% fat 27% protein)
Out: 3337
51% deficit
Today's stuff:
AM: 41 minute treadmill 3.9mph
PM: Shoulders/Triceps/abs
8x8 Lateral raise
8x8 rear delt raise
8x8 Tri press
8x8 DB kickbacks
Hanging leg raise/roman twist circuits
Finding work-arounds for the shoulder's getting interesting, but got a good workout in anyway. Tri's are fried and progressing nicely with the hanging leg raises, yay! Read something about a 100 pushup/200 situp workout thingie. That looks... interesting. Maybe later. Kinda curious how many regular pushups and situps I can do at this point.
Wednesday, August 15, 2012
Day 72:
Yesterdays cals:
In: 1275 (21% carb, 21% fat, 58% protein)
Out: 2876
56% Deficit
Today's stuff: My son's birthday's today, so bonus post-workout carbs in the form of birthday cake -- sue me!! First day back to school too, so I get the house to myself during the day again, yay!!!
Workouts:
AM: 44 minute treadmill 3.9mph
PM: Chest/biceps
Incl. strap pushups: 8,8,8,8,8,5,4,4
Cable x-over: 8x8 (doubled the weight from last time, yay!)
Drag curl: 8x8
Preacher curl: 8x8
Conc. curl 8x8
Situps: x50
Working around the damn shoulder's a pain, but good workout. Remember kids, ice is your friend!!!!
Edit: threw in another 45 on the treadmill before bed. Ridiculous amount of fat in that birthday splurge....
Yesterdays cals:
In: 1275 (21% carb, 21% fat, 58% protein)
Out: 2876
56% Deficit
Today's stuff: My son's birthday's today, so bonus post-workout carbs in the form of birthday cake -- sue me!! First day back to school too, so I get the house to myself during the day again, yay!!!
Workouts:
AM: 44 minute treadmill 3.9mph
PM: Chest/biceps
Incl. strap pushups: 8,8,8,8,8,5,4,4
Cable x-over: 8x8 (doubled the weight from last time, yay!)
Drag curl: 8x8
Preacher curl: 8x8
Conc. curl 8x8
Situps: x50
Working around the damn shoulder's a pain, but good workout. Remember kids, ice is your friend!!!!
Edit: threw in another 45 on the treadmill before bed. Ridiculous amount of fat in that birthday splurge....
Day 71:
Yesterday's cals:
In: 1451 (29% carb, 15% fat, 56% protein)
Out: 3191
55% deficit
Parts held up pretty good after yesterday, so today was on to legs! And yes, I'm very much appreciating the handrails on my stairs today....
Workouts:
AM:
10min HIIT on Airdyne
43 minutes steady-state @ 3.9mph
PM:
Legs, legs, legs....
8x8 Quad-blaster
8x8 Squat
8x8 Leg curl
8x8 RDL
3x15 Lunges
Situp/leg raise circuit
Late PM:
45 minutes treadmill @3.9mph
Feeling tired, but I'm going to sleep oh-so-good tonight!
Yesterday's cals:
In: 1451 (29% carb, 15% fat, 56% protein)
Out: 3191
55% deficit
Parts held up pretty good after yesterday, so today was on to legs! And yes, I'm very much appreciating the handrails on my stairs today....
Workouts:
AM:
10min HIIT on Airdyne
43 minutes steady-state @ 3.9mph
PM:
Legs, legs, legs....
8x8 Quad-blaster
8x8 Squat
8x8 Leg curl
8x8 RDL
3x15 Lunges
Situp/leg raise circuit
Late PM:
45 minutes treadmill @3.9mph
Feeling tired, but I'm going to sleep oh-so-good tonight!
Monday, August 13, 2012
Day 70:
Yesterday's cals:
In: 2442 (estimated)
Out: 2506
No deficit
Yesterday's notes:
60 minutes on the treadmill in the am, 20 minutes on the Airdyne in the evening, light and easy day.
No weights, just getting the shoulder moving. Went to a friend's wedding reception last night, so I had to guestimate the calorie counts as best I could.
Today's workouts:
50 minute walk first thing in the am, 3.9mph, 1% incline
Back/triceps today:
Straight-arm pulldowns: 8x8
Underhand lat pull: 8x8
2 dumbell bench row: 8x8
Low pulley row: 8x8
Tri press w/strap: 8x8
43 minute treadmill after workout, 3.9mph, 3% incline
20 minute steady-state Airdyne cycling
Felt good, especially considering today's a low day. Legs tomorrow, so preparing for duck-walks on Wednesday....
Yesterday's cals:
In: 2442 (estimated)
Out: 2506
No deficit
Yesterday's notes:
60 minutes on the treadmill in the am, 20 minutes on the Airdyne in the evening, light and easy day.
No weights, just getting the shoulder moving. Went to a friend's wedding reception last night, so I had to guestimate the calorie counts as best I could.
Today's workouts:
50 minute walk first thing in the am, 3.9mph, 1% incline
Back/triceps today:
Straight-arm pulldowns: 8x8
Underhand lat pull: 8x8
2 dumbell bench row: 8x8
Low pulley row: 8x8
Tri press w/strap: 8x8
43 minute treadmill after workout, 3.9mph, 3% incline
20 minute steady-state Airdyne cycling
Felt good, especially considering today's a low day. Legs tomorrow, so preparing for duck-walks on Wednesday....
Sunday, August 12, 2012
WEEK 10 PROGRESS:
Well, happy with this week's results on paper. Not seeing the results in the pictures I want to see yet, but patience never was one of the things I'm known for.
Dropped 3 pounds of fat this week and had a negligible gain in lbm, so I'll call it successful and continue on. If I can maintain results like this week's, I'll definitely hit my goal for the challenge. Then let the cards fall where they may, I'll know I've done everything I could to look the best I'm able to this summer.
Picked up an Airdyne exercise bike a few days ago at the suggestion of my friend Rick, and it is definitely something that I'll be keeping in my arsenal. Thing kicks my butt!!!!! Reminds me of how far I still have to go. I like that!
And a bonus one with the ghetto overhead lighting. And yeah, I need to clean that mirror!!!!
Well, happy with this week's results on paper. Not seeing the results in the pictures I want to see yet, but patience never was one of the things I'm known for.
Dropped 3 pounds of fat this week and had a negligible gain in lbm, so I'll call it successful and continue on. If I can maintain results like this week's, I'll definitely hit my goal for the challenge. Then let the cards fall where they may, I'll know I've done everything I could to look the best I'm able to this summer.
Picked up an Airdyne exercise bike a few days ago at the suggestion of my friend Rick, and it is definitely something that I'll be keeping in my arsenal. Thing kicks my butt!!!!! Reminds me of how far I still have to go. I like that!
Thursday, August 9, 2012
Day 67:
Yesterday's cals:
In: 1544 (39% carb, 10% fat, 51% protein)
Out: 2628
41% deficit
Scheduled off-day from lifting yesterday, so just a 50 minute walk at 3.9mph in the morning.
Today's workouts:
46 minute walk before breakfast (3.9mph)
Weights: Chest/biceps
(all 20 second rest between sets)
DB flyes 4x8*
Suspended push-up 8x 8,8,6,5,4,4,4,4
Cable crossover 8x8
Drag curl 8x8
Preacher curl 8x8
Concentration curl 8x8
Double-crunch 8x8
Leg raise 8x8
*irritated shoulder so had to adjust. Dammit....
Yesterday's cals:
In: 1544 (39% carb, 10% fat, 51% protein)
Out: 2628
41% deficit
Scheduled off-day from lifting yesterday, so just a 50 minute walk at 3.9mph in the morning.
Today's workouts:
46 minute walk before breakfast (3.9mph)
Weights: Chest/biceps
(all 20 second rest between sets)
DB flyes 4x8*
Suspended push-up 8x 8,8,6,5,4,4,4,4
Cable crossover 8x8
Drag curl 8x8
Preacher curl 8x8
Concentration curl 8x8
Double-crunch 8x8
Leg raise 8x8
*irritated shoulder so had to adjust. Dammit....
Tuesday, August 7, 2012
Day 65 (continued)
Today's workouts:
65 minute walk before breakfast (3.9 mph, 2% incline)
Weights: Back/triceps
All sets 15 seconds rest.
Stiff-arm pullovers: 8x8
2 arm DB row: 8x8
Pulley Row: 8x8
Rev-Grip Pulldown 8x8
Tri press: 8x8
22 minute treadmill (3.9mph, 2% incline)
Total workout time 60 minutes.
Today's workouts:
65 minute walk before breakfast (3.9 mph, 2% incline)
Weights: Back/triceps
All sets 15 seconds rest.
Stiff-arm pullovers: 8x8
2 arm DB row: 8x8
Pulley Row: 8x8
Rev-Grip Pulldown 8x8
Tri press: 8x8
22 minute treadmill (3.9mph, 2% incline)
Total workout time 60 minutes.
DAY 65:
Been lax with the updates the last week and a half. Still progressing, but I've had to alter my workouts a bit because the shoulder's being a butt.
Yesterday's cals:
In: 1769
Out: 2667
34% Deficit
Pulled a hammie doing sprints Saturday, but after icing it down and sleeping with it up for a few days, it's about 90%.
Did an hour on the treadmill this morning with no major twinges or anything so it's all good. Bumped the speed up to 4mph and it seemed just about right with a little incline. Had to use the stationary bike Sunday and Monday and my butt's not a big fan of it, regardless of the "anatomically designed saddle" or whatever they call it. But you do what you gotta to get there.
This week starts my "burn" phase. Workouts for the remainder of the challenge will be mostly variations of 8x8's with 15-20 seconds rest between most sets. Legs will mostly remain 10x10's, as there's just something about that particular protocol that works for me.
This is the time I'm expecting to see my scale weight start dropping some, as my focus is strictly on maintaining muscle and stripping fat. Pretty low carbs on most days, bracketed around my weight workouts and back to the daily walks for some wake-up cardio. I think it's realistic to be shooting for another 12-15 pounds of fat loss over this last 5 weeks. A lot of that is going to depend on what I see in the mirror, but I think to get ripped will require me to get down in the 5-6% bodyfat range. Guess we'll see over the next month, won't we??
Been lax with the updates the last week and a half. Still progressing, but I've had to alter my workouts a bit because the shoulder's being a butt.
Yesterday's cals:
In: 1769
Out: 2667
34% Deficit
Pulled a hammie doing sprints Saturday, but after icing it down and sleeping with it up for a few days, it's about 90%.
Did an hour on the treadmill this morning with no major twinges or anything so it's all good. Bumped the speed up to 4mph and it seemed just about right with a little incline. Had to use the stationary bike Sunday and Monday and my butt's not a big fan of it, regardless of the "anatomically designed saddle" or whatever they call it. But you do what you gotta to get there.
This week starts my "burn" phase. Workouts for the remainder of the challenge will be mostly variations of 8x8's with 15-20 seconds rest between most sets. Legs will mostly remain 10x10's, as there's just something about that particular protocol that works for me.
This is the time I'm expecting to see my scale weight start dropping some, as my focus is strictly on maintaining muscle and stripping fat. Pretty low carbs on most days, bracketed around my weight workouts and back to the daily walks for some wake-up cardio. I think it's realistic to be shooting for another 12-15 pounds of fat loss over this last 5 weeks. A lot of that is going to depend on what I see in the mirror, but I think to get ripped will require me to get down in the 5-6% bodyfat range. Guess we'll see over the next month, won't we??
Tuesday, July 24, 2012
DAY 51:
Yesterday's cals:
In: 1666 (42% carb, 15% fat, 43% protein)
Out: 3192
48% deficit
Today's workout: Quads/calves
Quad-blaster 5x10
Squat 10x10
Seated calf: 10x10
Situps x50
After a conversation in a thread on the BTF forum, I decided to go back and look for trends over the first 7 weeks to see what I could see. One thing jumped out at me right away: All of my best weeks had one thing in common: 2 quad days. All the less-than stellar weeks had one thing in common: 1 quad day. Hmm....
I missed half of one leg workout this past week with a tweaky groin but I noticed another trend with the program I've been basing my leg workouts on: Too many different exercises, not enough basic ones with a heavy-ass barbell on my back. So today I took a bit of my own advice and got back to the simple stuff that works for my wheels: Squats! And after that, more squats!. My leg extension machine kind of sucks anyway, so while I love the upper body workouts I'm doing and the 4 day split seems to be going well for recovery, etc. I'm going to drastically simplify the leg portion. Considering that the weight I used for the squat 10x10 is the same weight I was using in week 4, I'd call that minimal progression. 50 reps right before them on the Quaddie might have something to do with it, but hey, it's called progression for a reason, right?
Might take some interesting fiddling with the rest of the body parts, but for me to get to where I want to be, it's the leg workouts that drive everything, so I'll work on a way to get them worked out twice a week every week, methinks.
Yesterday's cals:
In: 1666 (42% carb, 15% fat, 43% protein)
Out: 3192
48% deficit
Today's workout: Quads/calves
Quad-blaster 5x10
Squat 10x10
Seated calf: 10x10
Situps x50
After a conversation in a thread on the BTF forum, I decided to go back and look for trends over the first 7 weeks to see what I could see. One thing jumped out at me right away: All of my best weeks had one thing in common: 2 quad days. All the less-than stellar weeks had one thing in common: 1 quad day. Hmm....
I missed half of one leg workout this past week with a tweaky groin but I noticed another trend with the program I've been basing my leg workouts on: Too many different exercises, not enough basic ones with a heavy-ass barbell on my back. So today I took a bit of my own advice and got back to the simple stuff that works for my wheels: Squats! And after that, more squats!. My leg extension machine kind of sucks anyway, so while I love the upper body workouts I'm doing and the 4 day split seems to be going well for recovery, etc. I'm going to drastically simplify the leg portion. Considering that the weight I used for the squat 10x10 is the same weight I was using in week 4, I'd call that minimal progression. 50 reps right before them on the Quaddie might have something to do with it, but hey, it's called progression for a reason, right?
Might take some interesting fiddling with the rest of the body parts, but for me to get to where I want to be, it's the leg workouts that drive everything, so I'll work on a way to get them worked out twice a week every week, methinks.
Sunday, July 22, 2012
WEEK 7 PROGRESS:
Yay, halfway point!!!! Unfortunately, I'm still about 5 pounds of lard heavier than I wanted to be at this point, so buckling down and getting it done is the priority.
Lost a little over 2 pounds of fat this week, but lost a total of 5 pounds so that means there was some significant lbm loss as well. Looking at my "highly active" time this week, it plummeted from over 4% to less than 1% with me eschewing some of the morning walks in favor of HIIT cardio. It looks to me like I burn more muscle than fat doing it too often, so I think that'll get dropped back down to maybe 2 times a week and resuming my regular steady-state. I've got some shows to catch up on anyway, lol.
OK, on with the stats and comparison pics from start to today:

Saturday, July 21, 2012
Day 49
Yesterday's cals:
In: 2110 (40% carb, 23% fat, 37% protein)
Out: 2842
26% Deficit
Ah, tomorrow's the halfway point and I'm curious how the numbers will be. Except for Tuesday, I went with more moderate deficits so we'll see how things are. Woke up weighing 203 today so we'll see where the numbers fall.
Got to use the handy little leather strap handle my teammate Nieves made for me today. Padded leather loops make it much easier to concentrate on your triceps than grabbing a rope, that's for sure! Plus it just looks cool as hell. Thanks, Nieves!!
Today's workouts:
Cardio: 60 minute walk, 3.5mph @ 3% incline
Weights: Shoulders/triceps
Bent lateral: 4x8*
Side lateral: 4x8*
cable lateral: 4x12
Front raise: 4x20,18,16,13
Rev pushdown: 4x8*
tri press: 4x12
Close Bench: 4x8**
*triple drop set
** 5 drops
Yesterday's cals:
In: 2110 (40% carb, 23% fat, 37% protein)
Out: 2842
26% Deficit
Ah, tomorrow's the halfway point and I'm curious how the numbers will be. Except for Tuesday, I went with more moderate deficits so we'll see how things are. Woke up weighing 203 today so we'll see where the numbers fall.
Got to use the handy little leather strap handle my teammate Nieves made for me today. Padded leather loops make it much easier to concentrate on your triceps than grabbing a rope, that's for sure! Plus it just looks cool as hell. Thanks, Nieves!!
Today's workouts:
Cardio: 60 minute walk, 3.5mph @ 3% incline
Weights: Shoulders/triceps
Bent lateral: 4x8*
Side lateral: 4x8*
cable lateral: 4x12
Front raise: 4x20,18,16,13
Rev pushdown: 4x8*
tri press: 4x12
Close Bench: 4x8**
*triple drop set
** 5 drops
Friday, July 20, 2012
Day 48:
Ooh, was a bit lax in my posting, Bad Jerrod!!!
Playing catchup:
Tuesday's cals:
In: 0
Out: 3055
Deficit: 100%
Wednesday's cals:
In: 1843 (45% carb, 19% fat, 36% protein)
Out: 2271
Deficit: 19%
Thursday's cals:
In: 1760 (33%carb, 17% fat, 50% protein)
Out: 2762
Deficit: 36%
Workouts:
Wednesday had a bit of a groin pull that working quads was aggravating, so I aborted that one to let it heal a bit. Seems fine now.
Thursday had a KILLER chest/biceps workout.
Incline DB press: 4x10
Landmine press: 4x10
DB Flye: 4x10
Bench 4x20,13,18,28 (dropped weight on last 2 sets)
BB Preacher curl: 4x8*
DB Preacher curl: 4x8*
Hi-pulley curls: 4x20
*Triple drop set at end
Today was HIIT cardio scheduled, so I did a tabata-style training circuit in it's place to give the groin a little less pounding, plus I figured some light, fast work for my upper body instead of cardio being all legs, all the time was a good thing.
All exercises were done as fast and explosive as I was able to get the heartrate in the stratosphere. Reps varied between 18-30 depending on the exercise. It worked...
40 seconds work, 40 seconds rest, 2 total circuits in 28 minutes:
Incline db press
goblet squat
pulldown
jump lunge
db row
step-up right
step-up left
db shoulder press
mountain climbers
run in place
Ooh, was a bit lax in my posting, Bad Jerrod!!!
Playing catchup:
Tuesday's cals:
In: 0
Out: 3055
Deficit: 100%
Wednesday's cals:
In: 1843 (45% carb, 19% fat, 36% protein)
Out: 2271
Deficit: 19%
Thursday's cals:
In: 1760 (33%carb, 17% fat, 50% protein)
Out: 2762
Deficit: 36%
Workouts:
Wednesday had a bit of a groin pull that working quads was aggravating, so I aborted that one to let it heal a bit. Seems fine now.
Thursday had a KILLER chest/biceps workout.
Incline DB press: 4x10
Landmine press: 4x10
DB Flye: 4x10
Bench 4x20,13,18,28 (dropped weight on last 2 sets)
BB Preacher curl: 4x8*
DB Preacher curl: 4x8*
Hi-pulley curls: 4x20
*Triple drop set at end
Today was HIIT cardio scheduled, so I did a tabata-style training circuit in it's place to give the groin a little less pounding, plus I figured some light, fast work for my upper body instead of cardio being all legs, all the time was a good thing.
All exercises were done as fast and explosive as I was able to get the heartrate in the stratosphere. Reps varied between 18-30 depending on the exercise. It worked...
40 seconds work, 40 seconds rest, 2 total circuits in 28 minutes:
Incline db press
goblet squat
pulldown
jump lunge
db row
step-up right
step-up left
db shoulder press
mountain climbers
run in place
Tuesday, July 17, 2012
Day 45:
Yesterday's calories
In: 1954 (40% carb, 15% fat, 45% protein)
Out: 2931
33% deficit
Today's an off-day for the weights, so I got a wild hair and decided to see if I could manage a day without food to see how it feels. So it's been about 3 oz of lemon juice, a few cups of black coffee, some unsweetened tea, and a buttload of water today. Didn't figure any HIIT cardio would be a good idea the way I was feeling, so I walked a third of a marathon on the treadmill and called it a day.
My conclusion? Fasting sucks!!!!! Whole different ballgame doing fasted cardio before breakfast. That's easy. 5-6pm? Definitely no fun. It might very well be effective, but I don't think it's something I'll be doing on a regular basis by any means. Then again, if I put on 5 pounds of muscle and drop 10 pounds of fat this week I'll reconsider, lol.
All I know is that I'm gonna sleep like a baby tonight and I'm very much looking forward to breakfast for once!
Yesterday's calories
In: 1954 (40% carb, 15% fat, 45% protein)
Out: 2931
33% deficit
Today's an off-day for the weights, so I got a wild hair and decided to see if I could manage a day without food to see how it feels. So it's been about 3 oz of lemon juice, a few cups of black coffee, some unsweetened tea, and a buttload of water today. Didn't figure any HIIT cardio would be a good idea the way I was feeling, so I walked a third of a marathon on the treadmill and called it a day.
My conclusion? Fasting sucks!!!!! Whole different ballgame doing fasted cardio before breakfast. That's easy. 5-6pm? Definitely no fun. It might very well be effective, but I don't think it's something I'll be doing on a regular basis by any means. Then again, if I put on 5 pounds of muscle and drop 10 pounds of fat this week I'll reconsider, lol.
All I know is that I'm gonna sleep like a baby tonight and I'm very much looking forward to breakfast for once!
DAY 44:
Yesterday's cals:
In: 1774 (26% carb, 22% fat, 52% protein)
Out: 2941
40% Deficit
Let's see, I missed recording yesterday's workout so Sunday was Shoulders/Triceps
Cable laterals: 4x10
Side laterals: 4x20
Front raise: 4x10
Rear raise: 4x15
DB press: 4x10
1 arm Tri press: 4x10
Overhead rope press: 4x20
Skullcrusher: 4x10
Today's workout: Back/Hamstrings
Superset:
Underhand row: 4x8 Superset w/
Underhand pulldown: 4x10
Bench DB row: 4x10
Parallel grip row: 4x20
Leg curl: 4x10
hammies still beat from running, so stopped there.
Yesterday's cals:
In: 1774 (26% carb, 22% fat, 52% protein)
Out: 2941
40% Deficit
Let's see, I missed recording yesterday's workout so Sunday was Shoulders/Triceps
Cable laterals: 4x10
Side laterals: 4x20
Front raise: 4x10
Rear raise: 4x15
DB press: 4x10
1 arm Tri press: 4x10
Overhead rope press: 4x20
Skullcrusher: 4x10
Today's workout: Back/Hamstrings
Superset:
Underhand row: 4x8 Superset w/
Underhand pulldown: 4x10
Bench DB row: 4x10
Parallel grip row: 4x20
Leg curl: 4x10
hammies still beat from running, so stopped there.
Sunday, July 15, 2012
WEEK 6 REPORT:
Okie-doke, one week til the halfway point and all's looking pretty good.
Went into full build mode the last two weeks and it's definitely feeling good. Not quite as low as I'd like to be as far as bodyfat percentage, but I'm seeing steady progress and I'm pretty sure I can hit the gas the last few weeks and drop it to where I want it to be after I've built up as much as I can. 1-1 1/2% a week would be awesome so if it's in that range I should be good to go!
Okie-doke, one week til the halfway point and all's looking pretty good.
Went into full build mode the last two weeks and it's definitely feeling good. Not quite as low as I'd like to be as far as bodyfat percentage, but I'm seeing steady progress and I'm pretty sure I can hit the gas the last few weeks and drop it to where I want it to be after I've built up as much as I can. 1-1 1/2% a week would be awesome so if it's in that range I should be good to go!
Day 42:
Yesterday's cals:
In: 1743 (40% carb, 15% fat, 45% protein)
Out: 2441
29% deficit
Today's workout: Legs (well, quads and calves anyway...)
Leg extension: 4x8
Squat: 4x20
Quaddie: 4x7,6,6,6
Lunge: 4x15/side
Seated calf: 4x8
Standing: 4x10
Had trouble walking up the stairs for a few hours afterwards, so mission accomplished!
Check-in's tomorrow and I'm pretty sure I made some solid lbm gains this week, though I doubt I lost much if any fat due to the refeed days.
Yesterday's cals:
In: 1743 (40% carb, 15% fat, 45% protein)
Out: 2441
29% deficit
Today's workout: Legs (well, quads and calves anyway...)
Leg extension: 4x8
Squat: 4x20
Quaddie: 4x7,6,6,6
Lunge: 4x15/side
Seated calf: 4x8
Standing: 4x10
Had trouble walking up the stairs for a few hours afterwards, so mission accomplished!
Check-in's tomorrow and I'm pretty sure I made some solid lbm gains this week, though I doubt I lost much if any fat due to the refeed days.
Saturday, July 14, 2012
Day 41:
Yesterday's cals:
In: 3461 (34% carb, 28% fat, 38% protein)
Out: 2827
18% SURPLUS
Yes, I finally managed to have a true surplus day for the first time in the last 6 weeks, yay me!!!!
Of course, I feel like a bloated piggie, but such is the process... It's weird in a good way that I usually find it harder to not be active these days than last year when it was an effort just to get off the couch. Today's another somewhat higher day as I'll end up somewhere in the neighborhood of 1800-2000 calories leading into the weekend.
Exercise: NONE!!!!
Yes, no cardio, no weights, no sneaking in a few sets on my big blue exercise ball, nothing!!!!!
What is this telling me? Well, first off, I still feel bloaty from yesterday. Second, I don't feel like getting up and doing anything. I don't know if it's the junk food from yesterday, the lack of exercise, the lack of a nap while I was getting some school stuff taken care of, or bad luck for Friday the 13th or whatever. I just feel poopy. And I used to do that stuff for over a decade straight? It's not an exaggeration that I started reclaiming my life during last summer's challenge.
Things I've learned from this little mini-break/reset/whatever:
Junk food makes me feel junky, period. For the occasional surplus days, I need to get my calories from better sources. The over-processed crap on the value menu tastes like slime on a bun these days.
The cheap digestive enzyme thingies from Trader Joe's work very well for me when I'm eating plenty of beef. Tried it both ways a few times, and no bloaty, just swallowed a basketball feel if I use them, and the stuff sits like a rock in my stomach for hours if I don't. Lesson learned. Also that cinnamon and ginger seem to help quite a bit with the food coma when eating grains. Doesn't eliminate it, but definitely blunts the edge. Not big on eating the ginger slices soaked in rice vinegar that my lady is so certain cures everything, but it's not the end of the world for someone who used to chew raw garlic cloves just for fun. Yeah, I'm weird. Sue me....
Hmm... Long post for a total off-day. I've got my eating modifications planned out for the next few weeks and tomorrow's back to my usual lower carb/calorie/high protein approach. This has been about as much of a refeed or reset as I can stomach (pun intended, lol)
Yesterday's cals:
In: 3461 (34% carb, 28% fat, 38% protein)
Out: 2827
18% SURPLUS
Yes, I finally managed to have a true surplus day for the first time in the last 6 weeks, yay me!!!!
Of course, I feel like a bloated piggie, but such is the process... It's weird in a good way that I usually find it harder to not be active these days than last year when it was an effort just to get off the couch. Today's another somewhat higher day as I'll end up somewhere in the neighborhood of 1800-2000 calories leading into the weekend.
Exercise: NONE!!!!
Yes, no cardio, no weights, no sneaking in a few sets on my big blue exercise ball, nothing!!!!!
What is this telling me? Well, first off, I still feel bloaty from yesterday. Second, I don't feel like getting up and doing anything. I don't know if it's the junk food from yesterday, the lack of exercise, the lack of a nap while I was getting some school stuff taken care of, or bad luck for Friday the 13th or whatever. I just feel poopy. And I used to do that stuff for over a decade straight? It's not an exaggeration that I started reclaiming my life during last summer's challenge.
Things I've learned from this little mini-break/reset/whatever:
Junk food makes me feel junky, period. For the occasional surplus days, I need to get my calories from better sources. The over-processed crap on the value menu tastes like slime on a bun these days.
The cheap digestive enzyme thingies from Trader Joe's work very well for me when I'm eating plenty of beef. Tried it both ways a few times, and no bloaty, just swallowed a basketball feel if I use them, and the stuff sits like a rock in my stomach for hours if I don't. Lesson learned. Also that cinnamon and ginger seem to help quite a bit with the food coma when eating grains. Doesn't eliminate it, but definitely blunts the edge. Not big on eating the ginger slices soaked in rice vinegar that my lady is so certain cures everything, but it's not the end of the world for someone who used to chew raw garlic cloves just for fun. Yeah, I'm weird. Sue me....
Hmm... Long post for a total off-day. I've got my eating modifications planned out for the next few weeks and tomorrow's back to my usual lower carb/calorie/high protein approach. This has been about as much of a refeed or reset as I can stomach (pun intended, lol)
Friday, July 13, 2012
Day 40:
Yesterday's calories
In: 1561 (17% carb, 29% fat, 54% protein)
Out: 2832
45% deficit
Today was a scheduled shoulder day, but I'm playing it cautious with it since the right one is acting a bit fidgety. Instead, I'm moving my schedule up a day with next week being a bit of a higher-rep kind of week so today is all about breaking the 3,000 calorie barrier. So far, so good. It's just before midnight and I think I made it by about 200 or so. Didn't imagine that it'd be so difficult to actually eat that much, but I'm way due for a metabolism reset. Tomorrow will be a serious leg workout, so I'm planning to hit at least 250 grams of carbs as well. Might impact my fat loss numbers for the week, but I need my burners going full-blast to hit my goals long-term.
Today's exercise was a nice 63 minute treadmill walk at a leisurely 3.5 mph and 3% incline.
I'm guessing I'll be limping around soon enough come Saturday, lol....
Yesterday's calories
In: 1561 (17% carb, 29% fat, 54% protein)
Out: 2832
45% deficit
Today was a scheduled shoulder day, but I'm playing it cautious with it since the right one is acting a bit fidgety. Instead, I'm moving my schedule up a day with next week being a bit of a higher-rep kind of week so today is all about breaking the 3,000 calorie barrier. So far, so good. It's just before midnight and I think I made it by about 200 or so. Didn't imagine that it'd be so difficult to actually eat that much, but I'm way due for a metabolism reset. Tomorrow will be a serious leg workout, so I'm planning to hit at least 250 grams of carbs as well. Might impact my fat loss numbers for the week, but I need my burners going full-blast to hit my goals long-term.
Today's exercise was a nice 63 minute treadmill walk at a leisurely 3.5 mph and 3% incline.
I'm guessing I'll be limping around soon enough come Saturday, lol....
Wednesday, July 11, 2012
Day 39:
Ah, missed posting a few days, my bad! Monday was a somewhat overdo on the cardio and yesterday was spent recovering from Monday's fun little excursion and walking around on a tour of Stanford with Ellie and Dre for several hours. Forgot how much that sun and driving a few hours saps you.
Or I'm just getting old, take your pick.
Monday's calorie count:
Cals in: 1369 (32% carb, 17% fat, 51% protein)
Out: 3259
58% Deficit
64 minutes cardio in the am (3.5mph, 3% incline)
15 minute ab circuit, 30 minutes CardioX, 15 minutes HIIT, 30 minutes steady cardio (3.5mph, 0% incline)
After doing quads/calves the day before, I felt it come Tuesday big-time...
Tuesday's calories:
In: 2149 (29% carb, 17% fat, 54% protein)
Out: 3077
30% deficit
No exercise Tuesday, though I ended up burning over 3K calories with all the walking during the day. Had a pastrami sandwich and a chocolate shake that I thought would make it more of a cheat day, but the long gaps between meals didn't end up cutting it.
Okay, finally down to today's activities:
No cardio since legs are seriously needing a day to recover.
Weights: Chest/Biceps
DB Incline press: 4x8*
DB Incline Flye 4x8*
BB Bench 4x8**
Cable crossover 4x8*
BB Curl: 4x8*
Rev. cable curl: 4x8*
DB seated curl: 4x20
*drop set **ridiculous # of drop sets...
Seriously fried some parts today, in a good way! Chest was already pretty fried from the flyes, but I went ahead and kept doing drop sets on the bench until my last set was a whopping 9 with just the bar. Total reps for that extended set was somewhere between 45-50. I'm thinking sore boobs come tomorrow evening....
Ah, missed posting a few days, my bad! Monday was a somewhat overdo on the cardio and yesterday was spent recovering from Monday's fun little excursion and walking around on a tour of Stanford with Ellie and Dre for several hours. Forgot how much that sun and driving a few hours saps you.
Or I'm just getting old, take your pick.
Monday's calorie count:
Cals in: 1369 (32% carb, 17% fat, 51% protein)
Out: 3259
58% Deficit
64 minutes cardio in the am (3.5mph, 3% incline)
15 minute ab circuit, 30 minutes CardioX, 15 minutes HIIT, 30 minutes steady cardio (3.5mph, 0% incline)
After doing quads/calves the day before, I felt it come Tuesday big-time...
Tuesday's calories:
In: 2149 (29% carb, 17% fat, 54% protein)
Out: 3077
30% deficit
No exercise Tuesday, though I ended up burning over 3K calories with all the walking during the day. Had a pastrami sandwich and a chocolate shake that I thought would make it more of a cheat day, but the long gaps between meals didn't end up cutting it.
Okay, finally down to today's activities:
No cardio since legs are seriously needing a day to recover.
Weights: Chest/Biceps
DB Incline press: 4x8*
DB Incline Flye 4x8*
BB Bench 4x8**
Cable crossover 4x8*
BB Curl: 4x8*
Rev. cable curl: 4x8*
DB seated curl: 4x20
*drop set **ridiculous # of drop sets...
Seriously fried some parts today, in a good way! Chest was already pretty fried from the flyes, but I went ahead and kept doing drop sets on the bench until my last set was a whopping 9 with just the bar. Total reps for that extended set was somewhere between 45-50. I'm thinking sore boobs come tomorrow evening....
Sunday, July 8, 2012
Day 36:
Yesterday's cals:
In: 1771 (36% carb, 23% fat, 41% protein)
Out: 3099
43% Deficit
Today's workouts:
No cardio (I'm making myself do this. I think I'm addicted...)
Weights: Legs
Squat 4x8
Quaddie: 4x8
Lunge 3x15
Seated calf: 6x8
Standing: 4x10
And that was enough to thoroughly wreck the wheels today!
Yesterday's cals:
In: 1771 (36% carb, 23% fat, 41% protein)
Out: 3099
43% Deficit
Today's workouts:
No cardio (I'm making myself do this. I think I'm addicted...)
Weights: Legs
Squat 4x8
Quaddie: 4x8
Lunge 3x15
Seated calf: 6x8
Standing: 4x10
And that was enough to thoroughly wreck the wheels today!
WEEK 5 PROGRESS:
Weekly thoughts:
Well, after last week's little side-trip, I went back to my original plan and things went much much better. Lift to build, cardio and calories to burn. This week's fat loss numbers were pretty much paint-by-numbers, with a 7300 calorie deficit and just over a 2 pound fat loss. It's a bit scary how accurate those numbers have been, but I love consistency, so it's all good.
Workouts went amazingly well. There's just something about a big heavy chunk of iron in my hands, a loud drumbeat, and some blistering guitar solos that gets me going!
Changes this week: Getting back to basics, pure and simple. Bumped up the number of sets and exercises, dropped the reps to mostly in the 8 range, and changed up the bodypart pairings to work only 2 bodyparts a day spread over 4-5 days. Seems to help really hit on the parts I'm doing that day and offers better recovery in between.
Cardio changes this week were to cut my steady-state cardio down to once a day most days and add in 20 or so minutes of HIIT cardio on my off-days. I also moved my steady-state from cruising the neighborhood to my treadmill for most of it. There's something to be said for changing scenery and getting out in the sun, but there's also something about being able to maintain a constant incline and pace without worrying about a minute or two lag at every stoplight, hehe...
Diet-wise, calories were very similar to previous weeks, but I focussed a bit more on bracketing my carbs around my weight workouts. Around 70% of my daily carbs came in the hours following my workout, with most of the rest coming a few hours before. This approach seems to be helping me with the LBM gains while still losing some fat.
All that said, I was feeling pretty tired the last two days, probably from 3 days of pretty steep deficits, so I'm looking to adjust my eating to more of a 2:3 ratio of high/low days rather than the current 1:3. I believe I can make similar results this way, and it should hopefully pay some dividends down the road to keep my body from adapting too much to the high deficits I've been doing. I thinks I also relied a bit too much on the protein powder to keep my counts up at the expense of real food. I really don't like the full, bloated feeling I have sometimes after eating a good-sized meal, but I get the feeling that that's my mind going into "protect your fat-loss" mode more than anything else, as it rarely bothered me before and my progress has gone just fine with those occasional big meals. One trap I intend to avoid is doing less because I'm eating less and having it get stale. Since my body seems to like fairly frequent change, I'll do what I need to do to keep the engines roaring.
Weekly thoughts:
Well, after last week's little side-trip, I went back to my original plan and things went much much better. Lift to build, cardio and calories to burn. This week's fat loss numbers were pretty much paint-by-numbers, with a 7300 calorie deficit and just over a 2 pound fat loss. It's a bit scary how accurate those numbers have been, but I love consistency, so it's all good.
Workouts went amazingly well. There's just something about a big heavy chunk of iron in my hands, a loud drumbeat, and some blistering guitar solos that gets me going!
Changes this week: Getting back to basics, pure and simple. Bumped up the number of sets and exercises, dropped the reps to mostly in the 8 range, and changed up the bodypart pairings to work only 2 bodyparts a day spread over 4-5 days. Seems to help really hit on the parts I'm doing that day and offers better recovery in between.
Cardio changes this week were to cut my steady-state cardio down to once a day most days and add in 20 or so minutes of HIIT cardio on my off-days. I also moved my steady-state from cruising the neighborhood to my treadmill for most of it. There's something to be said for changing scenery and getting out in the sun, but there's also something about being able to maintain a constant incline and pace without worrying about a minute or two lag at every stoplight, hehe...
Diet-wise, calories were very similar to previous weeks, but I focussed a bit more on bracketing my carbs around my weight workouts. Around 70% of my daily carbs came in the hours following my workout, with most of the rest coming a few hours before. This approach seems to be helping me with the LBM gains while still losing some fat.
All that said, I was feeling pretty tired the last two days, probably from 3 days of pretty steep deficits, so I'm looking to adjust my eating to more of a 2:3 ratio of high/low days rather than the current 1:3. I believe I can make similar results this way, and it should hopefully pay some dividends down the road to keep my body from adapting too much to the high deficits I've been doing. I thinks I also relied a bit too much on the protein powder to keep my counts up at the expense of real food. I really don't like the full, bloated feeling I have sometimes after eating a good-sized meal, but I get the feeling that that's my mind going into "protect your fat-loss" mode more than anything else, as it rarely bothered me before and my progress has gone just fine with those occasional big meals. One trap I intend to avoid is doing less because I'm eating less and having it get stale. Since my body seems to like fairly frequent change, I'll do what I need to do to keep the engines roaring.
Saturday, July 7, 2012
Day 35:
Yesterday's cals
In: 1552 (32% carb 15% fat 52% protein)
Out: 2935
47% Deficit
Today's workouts:
63 minute walk on treadmill (3.5mph, 2% incline)
Weights: Back/Hammies (45 sec rest between sets)
Pulley Rows: 4x8*
1 arm rows 4x15 (continuous)
BB Rows 4x8
Wide pulldowns 4x8
RDL: 4x8
Leg curls: 4x15
It's now 10:15 and I'm deciding whether I've got the energy to hop back on the treadmill with the stat day coming up tomorrow. Frankly, I'm a bit beat so I'll probably be snoozing and looking forward to tomorrow's refeed day.
Yesterday's cals
In: 1552 (32% carb 15% fat 52% protein)
Out: 2935
47% Deficit
Today's workouts:
63 minute walk on treadmill (3.5mph, 2% incline)
Weights: Back/Hammies (45 sec rest between sets)
Pulley Rows: 4x8*
1 arm rows 4x15 (continuous)
BB Rows 4x8
Wide pulldowns 4x8
RDL: 4x8
Leg curls: 4x15
It's now 10:15 and I'm deciding whether I've got the energy to hop back on the treadmill with the stat day coming up tomorrow. Frankly, I'm a bit beat so I'll probably be snoozing and looking forward to tomorrow's refeed day.
Day 34:
Yesterday's cals:
In: 1552 (31% carb, 16% fat, 53% protein)
Out: 2922
47% deficit
Underate a tad bit yesterday. Need to get breakfast in sooner, but I'm really not hungry in the morning.
Today's workouts:
3.2 mile walk in the am
Weights: Chest/biceps
Incline DB Press: 4x8*
Landmine press: 4x8
DB Bench: 4x8*
Dip: 1x3 (Shoulder felt off, so not chancing it)
Cable curl: 4x8*
BB Curl: 4x8 (descending sets)
Incl. DB Curl: 4x8*
situp/vacuum circuit
All in all, excellent workout. Curious about how it'll feel doing back the day after biceps tomorrow, but we shall see.
Yesterday's cals:
In: 1552 (31% carb, 16% fat, 53% protein)
Out: 2922
47% deficit
Underate a tad bit yesterday. Need to get breakfast in sooner, but I'm really not hungry in the morning.
Today's workouts:
3.2 mile walk in the am
Weights: Chest/biceps
Incline DB Press: 4x8*
Landmine press: 4x8
DB Bench: 4x8*
Dip: 1x3 (Shoulder felt off, so not chancing it)
Cable curl: 4x8*
BB Curl: 4x8 (descending sets)
Incl. DB Curl: 4x8*
situp/vacuum circuit
All in all, excellent workout. Curious about how it'll feel doing back the day after biceps tomorrow, but we shall see.
Thursday, July 5, 2012
Day 33:
Ah, officially a third of the way done already. Seems to have flown by!
No report yesterday due to the holiday, so I'll just continue. Today's an off-day, so that means lower carbs and two cardio sessions.
Yesterday's cals:
Cals in: 2087
Cals out: 2806
26% Deficit
Yesterday's workouts:
3.8 mile walk in the am
Weights: Shoulders
Lateral Raise: 4x8*
Bent Raise: 4x8*
Cable lateral: 4x8
Mil Press: 4x8*
*triple drop sets
Shoulder felt a bit tweaky afterwards and it's got that dull ache saying that the bone spurs were digging into something a little, so I think that's the last of the barbell shoulder exercises for the summer. Mostly died down after icing it, etc. so we'll see how it is after tomorrow's chest and Saturday's back workouts.
Ah, officially a third of the way done already. Seems to have flown by!
No report yesterday due to the holiday, so I'll just continue. Today's an off-day, so that means lower carbs and two cardio sessions.
Yesterday's cals:
Cals in: 2087
Cals out: 2806
26% Deficit
Yesterday's workouts:
3.8 mile walk in the am
Weights: Shoulders
Lateral Raise: 4x8*
Bent Raise: 4x8*
Cable lateral: 4x8
Mil Press: 4x8*
*triple drop sets
Shoulder felt a bit tweaky afterwards and it's got that dull ache saying that the bone spurs were digging into something a little, so I think that's the last of the barbell shoulder exercises for the summer. Mostly died down after icing it, etc. so we'll see how it is after tomorrow's chest and Saturday's back workouts.
Tuesday, July 3, 2012
Day 31:
Yesterday's cals:
In: 1466 (17% carb 25% fat 58% protein)
Out: 3163
54% deficit
Well, as expected I slept like a baby last night! That extended HIIT cardio took a bit more out of me than I thought. Will definitely be limiting that to about 3 times a week and see how it goes.
Today's workouts:
1.8 mile walk with Ellie in the AM (took off late, had to get back for her shows. Ugh..)
Weights: Back (supposed to be hammies as well, but still sore from running, so being safe...)
Wide-grip pulldown: 4x8*
Low-pulley rows: 4x8*
1 arm DB rows: 4x8*
Deadlift: 3x8
*Triple drop set.
Ever want a blow to your lifting ego, do deadlifts after you've already totally fried your lats and traps! My grip was gone and I had a hard time keeping everything high and tight with 2/3 of my normal poundages. But oh, the lats/traps are feeling it!!!
Yesterday's cals:
In: 1466 (17% carb 25% fat 58% protein)
Out: 3163
54% deficit
Well, as expected I slept like a baby last night! That extended HIIT cardio took a bit more out of me than I thought. Will definitely be limiting that to about 3 times a week and see how it goes.
Today's workouts:
1.8 mile walk with Ellie in the AM (took off late, had to get back for her shows. Ugh..)
Weights: Back (supposed to be hammies as well, but still sore from running, so being safe...)
Wide-grip pulldown: 4x8*
Low-pulley rows: 4x8*
1 arm DB rows: 4x8*
Deadlift: 3x8
*Triple drop set.
Ever want a blow to your lifting ego, do deadlifts after you've already totally fried your lats and traps! My grip was gone and I had a hard time keeping everything high and tight with 2/3 of my normal poundages. But oh, the lats/traps are feeling it!!!
Monday, July 2, 2012
Day 30:
Yesterday's cals:
In: 2255 (37% carb 25% fat, 38% protein)
Out: 2593
13% Deficit
Ah, feels so good to be back to my original plan!
Yesterday's refeed went schwimmingly well. Actually nailed my 1:1 carb/protein ratio and ate right about maintenance for the day, so it's all good. One morning walk and a killer leg session has the booty, quads and calves letting me know that they're now alive and kicking. Well, maybe not kicking, since that'd be a bit painful at the moment.
Today's activity:
3.2 mile walk with Ellie in the am
15 minute ab circuit with the p90x salesman. Progressed to 15/25 reps on the ones I suck at, so it's an improvement over last week. I'll have it nailed before the competition ends for sure.
20 minute HIIT on the treadmill (one minute intervals, 3mph and 8mph) followed by 15 minutes steady-state and cooldown.
Low carb day, so I'm hoping that the bcaa/glutamine after the cardio will help me keep my muscle intact. I figure 3 days of HIIT to go with my regular workouts and walks this week and we'll see how things are come Sunday. It's barely 11:30 and I've got a nice, relaxed semi-exhaustion feel and will definitely sleep well tonight.
Back and hammies tomorrow!
Yesterday's cals:
In: 2255 (37% carb 25% fat, 38% protein)
Out: 2593
13% Deficit
Ah, feels so good to be back to my original plan!
Yesterday's refeed went schwimmingly well. Actually nailed my 1:1 carb/protein ratio and ate right about maintenance for the day, so it's all good. One morning walk and a killer leg session has the booty, quads and calves letting me know that they're now alive and kicking. Well, maybe not kicking, since that'd be a bit painful at the moment.
Today's activity:
3.2 mile walk with Ellie in the am
15 minute ab circuit with the p90x salesman. Progressed to 15/25 reps on the ones I suck at, so it's an improvement over last week. I'll have it nailed before the competition ends for sure.
20 minute HIIT on the treadmill (one minute intervals, 3mph and 8mph) followed by 15 minutes steady-state and cooldown.
Low carb day, so I'm hoping that the bcaa/glutamine after the cardio will help me keep my muscle intact. I figure 3 days of HIIT to go with my regular workouts and walks this week and we'll see how things are come Sunday. It's barely 11:30 and I've got a nice, relaxed semi-exhaustion feel and will definitely sleep well tonight.
Back and hammies tomorrow!
Sunday, July 1, 2012
WEEK 4 UPDATE:
Flying under the yellow caution flag this week.
Ummm.... Okay. So I got this "great idea" at the end of last week to alter my routine a bit and concentrate on short, intense circuit workouts and evening out my deficits to a more consistent level to prep myself for the next phase of my summer. By day 5, I realized that I had made a huge boo-boo. I checked my measurements and found that my lbm had dropped off and all my caliper readings were higher after several days of this supposed "fat shredding" plan. I was hitting my macro counts, but there was no variety. I was working out, but the way they're arranged, as soon as I was fired up and ready to go, the workout was over.
The kicker for me was when I looked back at my workout playlist and realized that I was listening to Prince during my last weight session. PRINCE!!! Now I luvs me some Prince, but he's not exactly the most... masculine dude in the world. For someone who thrives on a workout soundtrack of heavy metal and hardcore old-school rap like me, that was about the equivalent of locking up the weights, throwing on the leg-warmers and spending the week working out to old 1970's Jane Fonda videos. It just doesn't work for me. I let my head get the better of my instincts, let myself get side-tracked, and paid the price. I'm not a cute little gazelle flitting around the meadows, sniffing flowers and eating grass. I'm a freaking ornery-ass bull who's snorting and pawing the ground waiting for the next challenger. So I damn sure need to be eating and training like one!!!!
To my teammates, I offer my apology. I waaay underperformed this week and I promise that at week 14, this will have been my least productive week. For the rest of this challenge, it's all Beast Mode, all the time...
So for a little BTF lesson from someone who should know better, let's see how this week got side-tracked, shall we? According to the deficit, I should have seen a fat drop of about 2.5 pounds, but instead lost barely 1.5. And lost a bit of LBM to boot.
2 things jump out and grab my attention: Short, high intensity, low volume workouts that were designed to burn fat rather than build muscle, and a lack of refeed anywhere in there all week. It's really that simple, I think. I reread something Tom wrote somewhere along the lines of, "when you're lifting, lift to build muscle. Worry about the burning fat part when you're doing cardio and setting your caloric deficits." I'm paraphrasing, but it's something like that.
So two days ago I started my build phase a week and a half early. Lo and behold, the calipers started inching back in the right direction and some of the missing LBM decided to make a reappearance.I guess I'm just wired to burn when I build.
OK, rant over. I'm back on my original plan and will not be deviating from it unless something drastically happens with my feedback loop. Cheers!!
Flying under the yellow caution flag this week.
Ummm.... Okay. So I got this "great idea" at the end of last week to alter my routine a bit and concentrate on short, intense circuit workouts and evening out my deficits to a more consistent level to prep myself for the next phase of my summer. By day 5, I realized that I had made a huge boo-boo. I checked my measurements and found that my lbm had dropped off and all my caliper readings were higher after several days of this supposed "fat shredding" plan. I was hitting my macro counts, but there was no variety. I was working out, but the way they're arranged, as soon as I was fired up and ready to go, the workout was over.
The kicker for me was when I looked back at my workout playlist and realized that I was listening to Prince during my last weight session. PRINCE!!! Now I luvs me some Prince, but he's not exactly the most... masculine dude in the world. For someone who thrives on a workout soundtrack of heavy metal and hardcore old-school rap like me, that was about the equivalent of locking up the weights, throwing on the leg-warmers and spending the week working out to old 1970's Jane Fonda videos. It just doesn't work for me. I let my head get the better of my instincts, let myself get side-tracked, and paid the price. I'm not a cute little gazelle flitting around the meadows, sniffing flowers and eating grass. I'm a freaking ornery-ass bull who's snorting and pawing the ground waiting for the next challenger. So I damn sure need to be eating and training like one!!!!
To my teammates, I offer my apology. I waaay underperformed this week and I promise that at week 14, this will have been my least productive week. For the rest of this challenge, it's all Beast Mode, all the time...
So for a little BTF lesson from someone who should know better, let's see how this week got side-tracked, shall we? According to the deficit, I should have seen a fat drop of about 2.5 pounds, but instead lost barely 1.5. And lost a bit of LBM to boot.
2 things jump out and grab my attention: Short, high intensity, low volume workouts that were designed to burn fat rather than build muscle, and a lack of refeed anywhere in there all week. It's really that simple, I think. I reread something Tom wrote somewhere along the lines of, "when you're lifting, lift to build muscle. Worry about the burning fat part when you're doing cardio and setting your caloric deficits." I'm paraphrasing, but it's something like that.
So two days ago I started my build phase a week and a half early. Lo and behold, the calipers started inching back in the right direction and some of the missing LBM decided to make a reappearance.I guess I'm just wired to burn when I build.
OK, rant over. I'm back on my original plan and will not be deviating from it unless something drastically happens with my feedback loop. Cheers!!
Saturday, June 30, 2012
Day 28:
Yesterday's cals:
In: 1861 (30% carb, 14% fat, 56% protein)
Out: 3457
46% deficit
Today's activity:
No walk this morning (bad boy!)
HIIT cardio in the pm (15 minutes 3-8mph, 60 second intervals)
Weights: Chest/Biceps (45 second rest between sets)
Bench Press: 4x8*
Incline DB: 4x8*
Press-Flye: 4x8*
Flye 3x8 Superset w/
Pushups Max (which wasn't much, lol..)
Preacher BB Curl: 4x8*
Seated DB Curl: 4x8*
Cable Curl: 3x8*
* indicates last set is a triple-drop set
Here's me all puffed up afterwards. Those are always fun pics...
OK, hoping there's no residual creakiness in the shoulder tomorrow. Can never tell how it'll react to Barbell bench, so we shall see. If it bugs it, the DB version works nicely as well. Just a pain for drop sets since I don't have enough DB handles. I oughta fix that soon.
Workout felt awesome!!! The one it's based on says it should be done in 40 minutes. Not. Even rushing around between exercises it took me 55, but as long as it's under an hour it's all good.
Quads and calves tomorrow, should be fun...
Also week 4 stats and pics. Not looking forward to these after how the week started out, but we'll see.
Yesterday's cals:
In: 1861 (30% carb, 14% fat, 56% protein)
Out: 3457
46% deficit
Today's activity:
No walk this morning (bad boy!)
HIIT cardio in the pm (15 minutes 3-8mph, 60 second intervals)
Weights: Chest/Biceps (45 second rest between sets)
Bench Press: 4x8*
Incline DB: 4x8*
Press-Flye: 4x8*
Flye 3x8 Superset w/
Pushups Max (which wasn't much, lol..)
Preacher BB Curl: 4x8*
Seated DB Curl: 4x8*
Cable Curl: 3x8*
* indicates last set is a triple-drop set
Here's me all puffed up afterwards. Those are always fun pics...
OK, hoping there's no residual creakiness in the shoulder tomorrow. Can never tell how it'll react to Barbell bench, so we shall see. If it bugs it, the DB version works nicely as well. Just a pain for drop sets since I don't have enough DB handles. I oughta fix that soon.
Workout felt awesome!!! The one it's based on says it should be done in 40 minutes. Not. Even rushing around between exercises it took me 55, but as long as it's under an hour it's all good.
Quads and calves tomorrow, should be fun...
Also week 4 stats and pics. Not looking forward to these after how the week started out, but we'll see.
Friday, June 29, 2012
Day 27:
Yesterdays calories:
In: 1764
Out: 2844
OK, putting the circuits to bed. Didn't like, didn't feel anything, lost ground this week methinks.
Soo... Build mode!!!! I seem to burn fat better when I'm building anyway, so I'll chalk this week up to experience and move along with my planned program.
Today's workouts:
3.2 mile walk in am
3.2 mile walk before bed
Weights: Back/hammies (45 seconds rest between sets)
Straight Arm pulldown: 4x8*
Wide-grip pulldown 4x8*
Barbell Row 4x8*
DB Row 4x8*
Leg Curl 4x8*
RDL 4x12
*last set is triple-drop set.
Aannd a nice deep burn and pump in every fiber of my back and hammies. That's what I'm talking about!!!! Brushing the teeth tomorrow should be a challenge...
Yesterdays calories:
In: 1764
Out: 2844
OK, putting the circuits to bed. Didn't like, didn't feel anything, lost ground this week methinks.
Soo... Build mode!!!! I seem to burn fat better when I'm building anyway, so I'll chalk this week up to experience and move along with my planned program.
Today's workouts:
3.2 mile walk in am
3.2 mile walk before bed
Weights: Back/hammies (45 seconds rest between sets)
Straight Arm pulldown: 4x8*
Wide-grip pulldown 4x8*
Barbell Row 4x8*
DB Row 4x8*
Leg Curl 4x8*
RDL 4x12
*last set is triple-drop set.
Aannd a nice deep burn and pump in every fiber of my back and hammies. That's what I'm talking about!!!! Brushing the teeth tomorrow should be a challenge...
Day 26:
Yesterday's calories:
In: 1872 (27% carb, 25% fat, 48% protein)
Out: 3046
38% deficit
No weight workout scheduled today.
3.2 mile walk in the am
3.2 mile walk in the pm.
Yippee.
OK, I have to say that I'm just not enjoying this week's workouts at all. Sure, they're brief and I'm sure I'll see some results on Sunday, but they're just not... Fun. No chance to get into a groove at all. As soon as I'm pumped, psyched, and ready to roll, it's "switch" and then it's over.
One good thing is that I'm really enjoying the HIIT cardio on the treadmill. I had planned on using this routine for 2 weeks before moving on to my building cycle, but I'm going to listen to my bio-feedback loop and put this particular routine to bed early.
OK, whiney rant over. Time to quit complaining, keep the good, throw out the bad, and move on to the next phase...
Yesterday's calories:
In: 1872 (27% carb, 25% fat, 48% protein)
Out: 3046
38% deficit
No weight workout scheduled today.
3.2 mile walk in the am
3.2 mile walk in the pm.
Yippee.
OK, I have to say that I'm just not enjoying this week's workouts at all. Sure, they're brief and I'm sure I'll see some results on Sunday, but they're just not... Fun. No chance to get into a groove at all. As soon as I'm pumped, psyched, and ready to roll, it's "switch" and then it's over.
One good thing is that I'm really enjoying the HIIT cardio on the treadmill. I had planned on using this routine for 2 weeks before moving on to my building cycle, but I'm going to listen to my bio-feedback loop and put this particular routine to bed early.
OK, whiney rant over. Time to quit complaining, keep the good, throw out the bad, and move on to the next phase...
Thursday, June 28, 2012
Day 25:
Yesterday's cals:
Cals in: 1475 (44% carb 17% fat, 39% protein)
Cals out: 2720
46% deficit
Well, day 2 of the circuit stuff went a bit better than the first. Got the weights properly selected for this round and improved on the bodyweight ones a rep or two, so that came out well. Little tweaky feeling in my left brachialis area, so something to keep an eye on. Moved the HIIT up slightly on the treadmill for a few cycles, but I think my sweet spot's 8mph til I get in better shape.
Workouts:
3.2 mile walk in AM
Weights
A1 DB bench 3x6
A2 chin-up 3x 8,7,6
B1: DB incline: 3x8
B2: Inv. Row 3x 8,7,7
C1: DB curl: 3x 8
C2: DB tri ext: 3x 12,12,10
HIIT on treadmill 20min (60,60 @ 3mph, 8-9mph)
Yesterday's cals:
Cals in: 1475 (44% carb 17% fat, 39% protein)
Cals out: 2720
46% deficit
Well, day 2 of the circuit stuff went a bit better than the first. Got the weights properly selected for this round and improved on the bodyweight ones a rep or two, so that came out well. Little tweaky feeling in my left brachialis area, so something to keep an eye on. Moved the HIIT up slightly on the treadmill for a few cycles, but I think my sweet spot's 8mph til I get in better shape.
Workouts:
3.2 mile walk in AM
Weights
A1 DB bench 3x6
A2 chin-up 3x 8,7,6
B1: DB incline: 3x8
B2: Inv. Row 3x 8,7,7
C1: DB curl: 3x 8
C2: DB tri ext: 3x 12,12,10
HIIT on treadmill 20min (60,60 @ 3mph, 8-9mph)
Tuesday, June 26, 2012
Day 24:
Yesterday's calories:
Cals in: 1711
Cals out: 2797
39% deficit
OK, so day 1 of the heavy circuits/HIIT was a bit of a mixed bag. Squats came up nice and clean, but a little of that lower back tightening during RDL's kind of sucked. Either I went up too fast or doing them right after heavy squats isn't a good idea. Or the fact that it was already a little tight from moving all the stuff around in the garage and putting up a wall. Or I'm just whining. Take your pick.
Still feels weird doing only 3 sets an exercise after the 10x10's, but I'm giving it an honest go this week to see how the numbers are at the end of the week.
Already looking forward to the heavier weight workouts, so this better work!!!!
Today's workouts:
3.2 mile walk in the am (32 minutes)
Weights: (all supersets, again)
A1: Squat 3x8
A2: Pushups 3x15
B1: RDL 3x8
B2: DB press 3x8
C1: step-up: 3x12/side
C2: rear-delt: 3x10
20 minutes HIIT on treadmill (3mph/8mph, 60 seconds alternating)
3.2 mile walk in evening after dinner.
Yesterday's calories:
Cals in: 1711
Cals out: 2797
39% deficit
OK, so day 1 of the heavy circuits/HIIT was a bit of a mixed bag. Squats came up nice and clean, but a little of that lower back tightening during RDL's kind of sucked. Either I went up too fast or doing them right after heavy squats isn't a good idea. Or the fact that it was already a little tight from moving all the stuff around in the garage and putting up a wall. Or I'm just whining. Take your pick.
Still feels weird doing only 3 sets an exercise after the 10x10's, but I'm giving it an honest go this week to see how the numbers are at the end of the week.
Already looking forward to the heavier weight workouts, so this better work!!!!
Today's workouts:
3.2 mile walk in the am (32 minutes)
Weights: (all supersets, again)
A1: Squat 3x8
A2: Pushups 3x15
B1: RDL 3x8
B2: DB press 3x8
C1: step-up: 3x12/side
C2: rear-delt: 3x10
20 minutes HIIT on treadmill (3mph/8mph, 60 seconds alternating)
3.2 mile walk in evening after dinner.
Day 23:
Yesterday's calories:
Cals in: 1711 (42% carb, 22% fat, 34% protein)
Cals out: 2810
32% deficit.
Boring day today. Why? No workout, that's why. My usual cruise around the neighborhood and the rest of the day was spent studying, doing some computer stuff, and sheetrocking the garage. Bleh.
Also underate some on the protein end. Just a little. 154g when I'm supposed to be doing 200g, but don't tell nobody, k???
On a plus note, I got reminded of something when I was watching the Olympic trials.
Like Springsteen, I was born to RUN!!! Walking's fine and all, but it's been way too long since I ran anything over half-speed, so after cranking my treadmill up to max for a bit, I remembered what it felt like when I was fast. It felt awesome, so I think I'll go about getting fast again.
Yesterday's calories:
Cals in: 1711 (42% carb, 22% fat, 34% protein)
Cals out: 2810
32% deficit.
Boring day today. Why? No workout, that's why. My usual cruise around the neighborhood and the rest of the day was spent studying, doing some computer stuff, and sheetrocking the garage. Bleh.
Also underate some on the protein end. Just a little. 154g when I'm supposed to be doing 200g, but don't tell nobody, k???
On a plus note, I got reminded of something when I was watching the Olympic trials.
Like Springsteen, I was born to RUN!!! Walking's fine and all, but it's been way too long since I ran anything over half-speed, so after cranking my treadmill up to max for a bit, I remembered what it felt like when I was fast. It felt awesome, so I think I'll go about getting fast again.
Sunday, June 24, 2012
Day 22:
Aaaaand wasting no time, Week 4 begins!!!!!!
Today's day 2 of my transition from 10x10's into 2 weeks of fast, heavy circuits and HIIT, so today's workout so far:
Morning walk
3.2 miles, 34 minutes. Nice leisurely pace today. Cool breeze. Nice....
Weights: All supersets, 1 minute rest between sets, total time: 20 minutes.
A1: DB Bench (close-grip) 3x6
A2: Chin-up (max) 3x 7,7,6
(straps)
B1: Incline DB: 3x8,6,5
B2: Inverted row 3x 8,5,5
(straps)
C1: Hammer curl: 3x8
C2: DB tri press: 3x12,12,10
Underestimated the DB bench, overestimated the inclines. Just need to condition myself for the rows and chins up to 3x8 and then add weight. Using the straps instead of a bar makes things sooo much harder!!!! Great for joint conditioning though, methinks.
Finished with a 20 minute run-walk on the treadmill. 3.5mph walk, 8mph run @ 3% incline. 1 minute walk, 1 minute run repeated 10X. Hammies feel nice and full. No, scratch that. 2 hours later they're barking, lol....
Ab circuit tonight and maybe another walk after dinner if I feel freaky....
Aaaaand wasting no time, Week 4 begins!!!!!!
Today's day 2 of my transition from 10x10's into 2 weeks of fast, heavy circuits and HIIT, so today's workout so far:
Morning walk
3.2 miles, 34 minutes. Nice leisurely pace today. Cool breeze. Nice....
Weights: All supersets, 1 minute rest between sets, total time: 20 minutes.
A1: DB Bench (close-grip) 3x6
A2: Chin-up (max) 3x 7,7,6
(straps)
B1: Incline DB: 3x8,6,5
B2: Inverted row 3x 8,5,5
(straps)
C1: Hammer curl: 3x8
C2: DB tri press: 3x12,12,10
Underestimated the DB bench, overestimated the inclines. Just need to condition myself for the rows and chins up to 3x8 and then add weight. Using the straps instead of a bar makes things sooo much harder!!!! Great for joint conditioning though, methinks.
Finished with a 20 minute run-walk on the treadmill. 3.5mph walk, 8mph run @ 3% incline. 1 minute walk, 1 minute run repeated 10X. Hammies feel nice and full. No, scratch that. 2 hours later they're barking, lol....
Ab circuit tonight and maybe another walk after dinner if I feel freaky....
WEEK 3 PROGRESS:
Well lessee, I started out this week looking to increase my deficit further to see if I could nudge the fat burn numbers up but started to feel a little sluggish and cranky, so I ended up bumping up the carbs a bit and dropping 2 of the cardio sessions while leaving the weight training the same. End result: a 7,500 calorie deficit for the week and a 2.1 pound fat loss. 7500 divided by 3500 = 2.14, so that is scary accurate once again for the calories in vs. calories out part of the fat-loss equation.
On the flip side, the extra rest and calories allowed me to make some very nice jumps in strength and LBM this week, so there must be a balance there somewhere.
I'm moving from my 10x10's and strictly steady-state cardio to a heavier, shorter, more intense style of circuits this week and replacing some of the steady-state with HIIT-style cardio for the next 2 weeks, so I'm very curious how it will affect my results heading into what's supposed to be my building phase in a few weeks.
All in all, very happy with the results. I like the way I'm feeling, and Ellie's liking the way I'm looking so it's all good!!!!
OK, piccie time! Yes, I will continue to look pissed-off in the side shot until I'm happy with what I see...
Well lessee, I started out this week looking to increase my deficit further to see if I could nudge the fat burn numbers up but started to feel a little sluggish and cranky, so I ended up bumping up the carbs a bit and dropping 2 of the cardio sessions while leaving the weight training the same. End result: a 7,500 calorie deficit for the week and a 2.1 pound fat loss. 7500 divided by 3500 = 2.14, so that is scary accurate once again for the calories in vs. calories out part of the fat-loss equation.
On the flip side, the extra rest and calories allowed me to make some very nice jumps in strength and LBM this week, so there must be a balance there somewhere.
I'm moving from my 10x10's and strictly steady-state cardio to a heavier, shorter, more intense style of circuits this week and replacing some of the steady-state with HIIT-style cardio for the next 2 weeks, so I'm very curious how it will affect my results heading into what's supposed to be my building phase in a few weeks.
All in all, very happy with the results. I like the way I'm feeling, and Ellie's liking the way I'm looking so it's all good!!!!
OK, piccie time! Yes, I will continue to look pissed-off in the side shot until I'm happy with what I see...
Saturday, June 23, 2012
Day 21:
Yesterday's calories:
1658 cals in (32% carb 25% fat 43% protein)
2744 cals out
39% deficit
Today marks the last day of my 10x10 cycle, moving to a faster-paced and intense circuit-style training for the next 2 weeks to prepare for the "big build" portion of my plan. We'll see how it unfolds.
Test workout:
A1: Squat 3x8
A2: Pushup 3x15
B1: RDL 3x10
B2: DB shoulder press 3x12
C1: DB step-up 3x12
C2: Rear-delt raise 3x10
One minute rest between supersets.
Ab circuit (10 minutes)
Short HIIT circuit on bike (30sec high, 60 sec low, repeated 5X)
Thoughts: Definitely a completely different feel than the 10x10's. Shorter too, by about 15 minutes. Undershot my poundages on the squats and RDL's, so probably around 40-50% more weight when I start them for "real" next week. Depending on tomorrow's numbers, I think I'll be bumping the carbs up to closer to 150-200 on regular days and dropping the fat down to no more than 15-20%.
I know I've lost some more fat this week and I feel lighter and tighter, but unless I dropped over 3 lbs of fat this week, I need to step it up a bit if I want to hit my goals for the summer.
Pics and stats tomorrow.
Yesterday's calories:
1658 cals in (32% carb 25% fat 43% protein)
2744 cals out
39% deficit
Today marks the last day of my 10x10 cycle, moving to a faster-paced and intense circuit-style training for the next 2 weeks to prepare for the "big build" portion of my plan. We'll see how it unfolds.
Test workout:
A1: Squat 3x8
A2: Pushup 3x15
B1: RDL 3x10
B2: DB shoulder press 3x12
C1: DB step-up 3x12
C2: Rear-delt raise 3x10
One minute rest between supersets.
Ab circuit (10 minutes)
Short HIIT circuit on bike (30sec high, 60 sec low, repeated 5X)
Thoughts: Definitely a completely different feel than the 10x10's. Shorter too, by about 15 minutes. Undershot my poundages on the squats and RDL's, so probably around 40-50% more weight when I start them for "real" next week. Depending on tomorrow's numbers, I think I'll be bumping the carbs up to closer to 150-200 on regular days and dropping the fat down to no more than 15-20%.
I know I've lost some more fat this week and I feel lighter and tighter, but unless I dropped over 3 lbs of fat this week, I need to step it up a bit if I want to hit my goals for the summer.
Pics and stats tomorrow.
Friday, June 22, 2012
Day 20:
Yesterdays cals:
1529 in (23% carb, 25% fat, 52% protein)
3207 cals out
52% deficit
Today's activity:
Weights: Legs
Squat: 6x10, Quadblaster 4x8 superset w/
Leg curl: 10x10 (30 sec rest)
RDL: 3x12 (60 sec rest)
Seated calf: 5x15 (60 sec)
Standing: 1x50 (alternating legs)
EDIT: Back started tightening up on set 6 of squats, so I broke out the Quad-Blaster for the first time this challenge for the last 4 sets. OMFG!!!!! It felt like someone was hosing my quads down with a freaking blowtorch!!!! Don't know if you get quite the same overall metabolic lift from them as you do squats, but they definitely concentrate all that stress right on the quads.
Ouch....
Yesterdays cals:
1529 in (23% carb, 25% fat, 52% protein)
3207 cals out
52% deficit
Today's activity:
Weights: Legs
Squat: 6x10, Quadblaster 4x8 superset w/
Leg curl: 10x10 (30 sec rest)
RDL: 3x12 (60 sec rest)
Seated calf: 5x15 (60 sec)
Standing: 1x50 (alternating legs)
EDIT: Back started tightening up on set 6 of squats, so I broke out the Quad-Blaster for the first time this challenge for the last 4 sets. OMFG!!!!! It felt like someone was hosing my quads down with a freaking blowtorch!!!! Don't know if you get quite the same overall metabolic lift from them as you do squats, but they definitely concentrate all that stress right on the quads.
Ouch....
Thursday, June 21, 2012
Day 19:
Yesterday's calories:
Cals in: 2277 (33% carb, 31% fat, 36% protein)
Cals out: 2707
16% deficit
Early check-in today, as I have to go out this afternoon. Plenty of energy today after yesterday's refeed, so of course it's time to torture myself with another minimal carb day, lol.
Today's workouts:
3.2 mile walk first thing 32 minutes. Hit all the lights right for a change...
Weights: Shoulders/Arms
Triset (lateral, front, rear raise) 3x12
BB curl: 10x10 superset w/
Tr press: 10x10 (30 sec rest)
Ab circuit (a little less intensity this time around. Walking tomorrow would be good...)
Still have this evening's cardio left, so planning a leisurely 45-60 minute bike ride during boob-tube time after dinner.
Yesterday's calories:
Cals in: 2277 (33% carb, 31% fat, 36% protein)
Cals out: 2707
16% deficit
Early check-in today, as I have to go out this afternoon. Plenty of energy today after yesterday's refeed, so of course it's time to torture myself with another minimal carb day, lol.
Today's workouts:
3.2 mile walk first thing 32 minutes. Hit all the lights right for a change...
Weights: Shoulders/Arms
Triset (lateral, front, rear raise) 3x12
BB curl: 10x10 superset w/
Tr press: 10x10 (30 sec rest)
Ab circuit (a little less intensity this time around. Walking tomorrow would be good...)
Still have this evening's cardio left, so planning a leisurely 45-60 minute bike ride during boob-tube time after dinner.
Wednesday, June 20, 2012
Day 18:
Yesterday's calorie counts:
Cals in: 1346 (11% carb, 19% fat, 70% protein)
Cals out: 3247
58% deficit
Ah, why oh why did I decide to do extended ab workouts I hadn't done before 2 days in a row??
My hip flexors now hate me....
Did a refeed meal today, as my hands were a little trembly late this morning. Usually a sign that my blood sugar level's been in the toilet too long. All good after a little carb-up.
Today's workouts:
No morning walk, as I couldn't stand up straight.
Weights: Chest/Back day
DB Bench: 10x10's superset w/
Pulley Row: 10x10 (30 sec rest)
Pulldown: 3x12 ss/w
DB Flye: 3x12 (30 sec rest)
Plank circuit (side, front, vacuum): 40 sec sides, 60 front, 60 vacuum.
Evening walk 45 minutes, 4.2 miles
Yesterday's calorie counts:
Cals in: 1346 (11% carb, 19% fat, 70% protein)
Cals out: 3247
58% deficit
Ah, why oh why did I decide to do extended ab workouts I hadn't done before 2 days in a row??
My hip flexors now hate me....
Did a refeed meal today, as my hands were a little trembly late this morning. Usually a sign that my blood sugar level's been in the toilet too long. All good after a little carb-up.
Today's workouts:
No morning walk, as I couldn't stand up straight.
Weights: Chest/Back day
DB Bench: 10x10's superset w/
Pulley Row: 10x10 (30 sec rest)
Pulldown: 3x12 ss/w
DB Flye: 3x12 (30 sec rest)
Plank circuit (side, front, vacuum): 40 sec sides, 60 front, 60 vacuum.
Evening walk 45 minutes, 4.2 miles
Tuesday, June 19, 2012
Day 17:
Yesterday's cals:
Cals in: 1575 (16% carb, 23% fat, 61% protein)
Cals out: 2884
45% deficit
Today's activity:
No weights today, BOO!!! But I'm being a good boy like I said and sticking to my plan. Today's going to be essentially a no carb, low fat, high protein kind of day as my body seems to respond well with a few of those thrown in a week. Plan is to create a 2,500 calorie deficit for today with a combination of low and medium cardio and the low carbs and fats. One light morning walk (my usual), one whole-body cardio session with some very light resistance thrown in to keep the blood moving, and one 45-60 minute low-medium intensity bike ride while watching whatever's on the idiot tube a little after dinner should do it.
Hip flexors are definitely sore from the ab work yesterday. Luckily, it's all muscle soreness and none of the sharp joint pain I had a few months ago, so it's all good. Just means one more area I didn't know was so out of condition that I can improve on this summer, yay!!!
Gotta admit though, It's noon and I'm kinda hungry....
Yesterday's cals:
Cals in: 1575 (16% carb, 23% fat, 61% protein)
Cals out: 2884
45% deficit
Today's activity:
No weights today, BOO!!! But I'm being a good boy like I said and sticking to my plan. Today's going to be essentially a no carb, low fat, high protein kind of day as my body seems to respond well with a few of those thrown in a week. Plan is to create a 2,500 calorie deficit for today with a combination of low and medium cardio and the low carbs and fats. One light morning walk (my usual), one whole-body cardio session with some very light resistance thrown in to keep the blood moving, and one 45-60 minute low-medium intensity bike ride while watching whatever's on the idiot tube a little after dinner should do it.
Hip flexors are definitely sore from the ab work yesterday. Luckily, it's all muscle soreness and none of the sharp joint pain I had a few months ago, so it's all good. Just means one more area I didn't know was so out of condition that I can improve on this summer, yay!!!
Gotta admit though, It's noon and I'm kinda hungry....
Monday, June 18, 2012
Day 16:
Yesterday's cals:
1610 cals in (19% carbs, 25% fat, 56% protein)
2776 cals out
42% deficit
Today's workout:
Legs:
Squat 10x10 superset w/
Leg curls 10x10 (30 sec rest)
RDL's 3x12 (45 sec rest)
Seated Calf: 6 x 15 (45 sec rest)
Standing: 1x50
Finished with my first attempt to do the P90X "ab ripper" workout. Hmm... Got through the first 10 and the last 5 of the 25 reps per set. Got too used to my hip flexors and lower abs being in shape from years of running. Apparently that's gonna need some rebuilding as I positively SUCKED at this workout today. I think I'll be including it every other day or so until I can complete it and move on to the next. Good workout, but the trainer is SOOOO freaking annoying!!!!
Tomorrow's an off-day for weights, as well as a low/no carb day for me, so I'm gonna see if I can put in the cardio work and see if I can manage a 2,500 calorie deficit. I promised myself I'd be a good boy and do my 3 on 1 off instead of skipping the day off every other cycle. We shall see...
Yesterday's cals:
1610 cals in (19% carbs, 25% fat, 56% protein)
2776 cals out
42% deficit
Today's workout:
Legs:
Squat 10x10 superset w/
Leg curls 10x10 (30 sec rest)
RDL's 3x12 (45 sec rest)
Seated Calf: 6 x 15 (45 sec rest)
Standing: 1x50
Finished with my first attempt to do the P90X "ab ripper" workout. Hmm... Got through the first 10 and the last 5 of the 25 reps per set. Got too used to my hip flexors and lower abs being in shape from years of running. Apparently that's gonna need some rebuilding as I positively SUCKED at this workout today. I think I'll be including it every other day or so until I can complete it and move on to the next. Good workout, but the trainer is SOOOO freaking annoying!!!!
Tomorrow's an off-day for weights, as well as a low/no carb day for me, so I'm gonna see if I can put in the cardio work and see if I can manage a 2,500 calorie deficit. I promised myself I'd be a good boy and do my 3 on 1 off instead of skipping the day off every other cycle. We shall see...
Subscribe to:
Posts (Atom)