Friday, December 31, 2010

Friday - off day

@9:30 - no lifting or exercise today.  Today is the day of mild pain!  Round 1 of my tattoo, which means that exercising will be on hold for a few days.  I am not sure if I will be able to lift on Sunday as scheduled.  I shall figure it out when the time arrives.

Thursday, December 30, 2010

Thursday - Push

@08:45 - Was thinking about lifting tonight, but with Wendi's shoulder hurting it is not worth going into town by myself.  Snowing, windy, and in the 20's all day.  I am not going to be lifting in the garage.  Then again, I might.  It is supposed to be in the single digits tomorrow, and the gym in town will be closed.  Which does not make for happy lifting Davens.  We'll see how I feel later on.

On the upside, not having a lifting-day dependent carb cycling diet means that I don't have to be concerned with eating on the wrong schedule.

@22:00 - today was supposed to be an off day, but I went ahead and lifted anyways.  Up in weight on both bench and dips (only a little, but more than nothing).  My reps went down, but that was kind of to be expected.  More weight, not a ton of energy, and a lot of cold (it was below 30 in the building).  Lat raises I kept the weight but went up in reps a little.

Bench - after my first set, I really was able to dial in my form.  I was actively tensing my pecs almost the entire set.  Thus, fewer reps, because I was able to keep constant tension.  I think that I am going to try to do the same in most exercises from now on.  First set (heavy) - just move the weight.  Subsequent sets (lighter weight, rep to failure) - try to keep constant tension going.

Wednesday, December 29, 2010

Wednesday - Legs

@12:00 - morning weigh-in was worrisome.  Up a few pounds and a bit on my waist.  However, it is Wednesday, and my results often shift a lot by Sunday.

Today is legs, take #2.  I need to do a lot of practice reps to get my RDL form back into shape.  I might need to reduce my weights to ensure that my form does not vary.  Ah, well.  Too many months of full deads has negatively affected my romanians.  I'll get better.

Note:  might lift at the gym in town tonight, depending upon the weather.

@17:45 - workout went ok.  I beat my results last time by a tiny amount (a little more weight on hams & calves, a few more reps on squats).  RDLs I went down in weight drastically to work on my form.  If Shelby OK's me, I will be going up in weight next week.

@19:30 - worn out.  Not crashed, just dead.  The workout took more out of me than I had thought.

Tuesday, December 28, 2010

Tuesday - off day

@12:00 - Nothing major planned for today.  I feel pretty good after last night.  Some mild soreness when I stretch, but that is all.

@19:00 - kind of down/depressed. not sure why.  I have been eating regularly, so it is not a food related issue.  Just very meh for the past few hours.

Monday, December 27, 2010

Monday - Pull day

@10:00 - Nothing major to report.  No residual soreness from last night's workout.  My lower back is recovering.  I really need to work on my RDL form to keep the weight on my hams, not erectors.

@18:00 - workout went pretty well.  Felt very short (only nine working sets plus abs).  My biceps are kind of trashed, but the rest of me feels ok.  Although I have reaffirmed that I suck at pullups.

Sunday, December 26, 2010

Sunday - push day

@16:00 - I was quite energetic earlier in the day.  I seem to have run out of go-juice.  Seeing how I still need to lift and process a couple of chickens, this is not ideal.  Meh.

@19:00 - Workout went better than expected, especially as I was so meh before hand.  Decline bench was much more impressive in the number of reps than anticipated.  Drop sets, lowering the weight 10% each time.  Got 9,14,12 reps.  Lat raises - eh, they are lat raises.  Dips - was getting a bit tired, so not as many reps as I was hoping for.  Still did not drop out of my desired range.

12/26 - Sunday Check in



This week I did a deload, more or less.  I just dialed in my main exercises for the new routine early in the week (worked up to the 6-8/4-6 rep max).  On Friday I began the new routine, starting with my legs day.  I can safely say that I enjoyed the workout vastly more than the previous routine.  I had no issues with endurance, strength, or completing my reps.  My weights are not all that much lower than they were before I dropped the 35# of fat.  In February I was doing RDLs for 435x2, and I was at 365x6 on Friday after not doing them for many months.  (Yes, I know, I am pathetically weak)

On a fun note:  every 10% drop in weight I got another 3 reps.  I wonder if that will continue with my upper body days.

Nope.  Just the aforementioned deload.
Weight:  186.5 (-0.5)
Waist:  32.675 (-0.125)
Arm: 15.875 (-0.125)
Thigh:  23.375 (+0.125)
Calf:  14.5 (no change)



Squat -
Romanian Deadlift -

I apologize for the lack of lighting (our garage is kind of dim).  Also, I suggest watching with the sound turned off.  The music in the background does not come through well.

These are for my first working set of each exercise.  I just recorded squats and RDLs.  Hamstring curls and calf raises I did not think were necessary.

I will be recording other videos as I get to the workouts with the relevant exercises.

For the past few weeks my Saturday routine has included 4-5 hours of chopping wood.  Which involves:
1) cutting tree trunks into 6'-8' logs (anywhere from 50# to about 300#), carrying them about 50' (Zercher, shoulder carry, or bear hug, depending upon the log.  Some of the big ones I do a Fingals Fingers flip), and tossing them over a 4' high barbwire fence

2)  picking the logs up, placing them onto a cutting station (about 3' high), and sawing them into fire-place size billets (chunks)
3)  chopping the billets into cord wood
Usually by the end of this I am drenched in sweat (even though it is in the low 40's) and worn out enough that I merely flop on the couch for several hours.  I interspace the hauling/sawing/chopping sessions with food, so I have not missed or delayed any meals.

This routine will continue throughout the remainder of the winter.  The only deviations will be if it is really windy or actively raining on me.

Saturday, December 25, 2010

Saturday - wood pile

@10:15 - woke up late, put on my clothes (not taking the wedding car to the liquor store).

Feeling pretty good this morning.  Today is massive GPP.  Also known as "cut more wood for the wood pile" day.  Much like last Saturday, I will be spending many hours sawing/hauling/chopping wood.

@16:15 - done with the wood pile for today.  About 4 hours spent on it, and I am now quite sore.  Plus, the sun is going down, so that concludes my productive outside portion of the day.

@21:00 - Not doing too badly.  Sore, worn out physically, but good overall.  Tomorrow we shall see the results of this week's deload.

Also:  eggs over easy/medium with some carbs on the side?  Pretty good.  Must try again tomorrow.

Friday, December 24, 2010

Friday - Legs for real

@18:00 - earlier this week was just dialing in/deload.  Today began the routine for real.

Although my weights were lousy (only used 275# for squats), I got through the routine and actually felt good about the entire thing.  No "oh gods, another set", no dropped reps, no problems at all.  hooray!

@22:45 - nothing negative to report.  I am working on new egg-based recipes, as I am getting tired of fried rice, and the soup only works if I am very cold.

Thursday, December 23, 2010

Thursday - off

@08:30 - nothing major this morning.  Pretty hungry when waking up, but not starvinating.

@12:30 - Still doing fine.  Bored, but that is due to work stuff, not lifting.

@15:00 - Today is the first day in a long time that I can remember actually being pleasantly sore.  No horrid doms, no feeling dragged out, just feeling the aftereffects of last night.

@21:00 - kind of crashy.

Wednesday, December 22, 2010

Wednesday - legs

@08:00 - woke up somewhat hungry, but not starving.  weigh-in = no change since Sunday.

@14:00 - a bit of a head-ache from hunger.

@16:45 - Dial in for leg day went pretty well.  My weights are pathetic, but they will improve.  Although I really need to construct a box for RDLs this weekend.  I cannot get any depth.

Due to meal timing, I did not have my pre-workout shake.  I combined it with my during & post workout shakes instead.

@22:15 - Became very weary/tired after eating my post-workout fried rice.  Recovered eventually, but was disconcerting

Tuesday, December 21, 2010

Tuesday - off

@08:15 - No hunger problems on waking up, feeling pretty good so far.

@16:45 - Chopped some wood.  I cannot remember how many times I ate today.  I _think_ I have had three meals.  Stupid meetings that mess with my food schedule.

@19:30 - feeling kind of bleh.  Eating is getting difficult, because I really don't want to eat anything I have.

@22:30 - going to sleep now.  Worn out.  But not really crashed.  Just tired.

Monday, December 20, 2010

Monday - pull day

@08:30 - not bad so far today.  Really hungry, but that should abate soon.

@16:30 - Food schedule got a bit wonky, due to getting wood particles in my eye and the subsequent trip to the optometrist.  Still going to lift in a bit.  Just dialing in my pull-day exercises.

@18:00 - Dial-in went fine.  Pullups are still pathetic (only 40# for a set of 8).  I am doing controlled single-hand rows, because fuck barbell rows in the ear.  We hates them, precious.  Hmm...might invest in a handle for t-bar rows?

@19:30 - mildly crashy.  Burning ears, tired.  Can't eat, as I just consumed a meal about 45 minutes ago, and my stomach is still full.

@22:30 - post-fried rice, I feel much better.

Sunday, December 19, 2010

Sunday - Push day

Hooray!  Shelby gave me a new workout template, as I sucked at the previous one.  Push/pull/legs split, mostly in the 6-8 rep range.  Much more comfortable setup for me.  Although it is still odd for me to be aiming for actual failure on each and every set.

The first part of this week I am just going to be dialing my weights in.  I felt better after lifting today than I really have since I began the mass-gaining cycle.

Plus, sawed more wood.  Will be chopping it tomorrow.

@21:30 - still feeling quite good.  No crashing, no death, no depression.  Yay.

12/19 - Sunday Checkin

The differences are from the Friday check-in on 12/10 (pre-Vegas), not from Tuesday 12/14


Lousy.  I only lifted three times this past week (Tuesday, Thursday, Friday)

Tuesday [standing BB OH press, tricep pressdown, back squats] - I had trouble completing my sets at all.  I did not go up in weight on OH press, and got fewer reps than the previous week.  Pressdowns I at least could do (as opposed to skull crushers).  Squats I went down to 225 just so I could get through all of my sets.

Thursday [pullups, floor press, ez curl, standing calf] - I sort of made it through pullups, but I dropped reps on a couple of sets.  Again, worse than the previous week.  I got through 2.5 sets of floor press, and then was stapled.  I had no strength or endurance, and I just stopped my workout rather than push through and likely hurt myself

Friday [DB OH press, tricep pushdown, front squat] - Again, issues getting all of the reps in my sets without going up in weight.


Thursday - I only had a bit of my during workout shake and I skipped my post-workout shake, due to not completing my workout.

Friday - I did not have my pre-workout shake.  I was rather nauseous prior to lifting.  Post-workout I had a Metabolic Drive protein bar (Biotest brand).  We went into town to lift (details below), and I forgot to mix my post-workout shake to bring with us.

Weight:  187.0 (+3.25)
Waist:  32.75 (+0.675)
Arm: 16.0 (+0.125)
Thigh:  23.25 (+0.25)
Calf:  14.5 (no change)
Chest:  due to difficulties getting consistent results, I am not measuring my chest

So I gained a few pounds, no strength or endurance, and the only appreciable change was that my waist went up over half an inch.  Note to self:  no more vacations until I have at least a decent amount of muscle and am lean.



On Friday we visited the gym in town, as it was too cold to lift in our garage.  Nice gym, has everything necessary for our workouts.  We might get a membership for the next few months depending upon price.

Tuesday - mild post-workout crash.  Nothing major, attributed to being worn out from not sleeping or eating correctly while in Vegas
Wednesday - Hungry and kind of down most of the day.  Actually had some DOMS in my quads from the squats.  Shocking, with the pathetic performance I had
Thursday - Hungry and low on energy all day.  Also I was very cold, even when standing in front of the fire.  Wendi was not having any issues with the temperature, and I am usually the one who runs warm.  So it was not the house that was cold, just me.  I just could not get warm.  After lifting I became somewhat nauseous and was utterly exhausted.
Friday - Again, extremely cold.  Immediately post-workout (a few minutes after I finished my front squats) I crashed out hard (thus the protein bar).  Continued to be pretty much dead for the rest of the evening.
Saturday - I felt ok most of the day.  I was very worn out in the afternoon, but that was due to sawing up trees, hauling the logs around, and then chopping them into firewood.  For four and a half hours.  It seems that tossing around logs that weigh between 50# - 200# and swinging an ax for a few hours is mildly exhausting.  Who knew?

Workout-wise, I am throwing in the towel for this routine.  In the last ten workouts (5 sets of 10-12/8-10 reps) I have only truly completed two of the workouts (BB row, dips, hammer curls, seated calf).  So for eight of ten sessions I dropped reps, sets, or just had to stop.  I don't know if it is just that I am so incredibly out of shape that I cannot make it through, or that the straight high rep sets of single exercises just don't work for me.  But even dropping weight drastically between sets I continue to struggle, and not in a good way.

Saturday, December 18, 2010

Saturday - wood chopping

@ 13:45 - no lifting today.  However, I am doing a lot of work on the wood pile, as we are pretty much out.  tossing around logs that weigh between 50#-200# does get a bit tiring.  

I feel much better today than yesterday.  Falling asleep on the couch with the cat apparently recharged me nicely.

Friday, December 17, 2010

Friday - Front squats

@08:00 - So far, I do not have high hopes for today.  I did not sleep very well.  Weighed & measured my waist this morning, just for the fun of it.  I am at 187.5# and 33.0".  So I have lost 4.5# of water weight since Tuesday, but my waist has remained the same.  Bleh.

@09:30 - really fucking cold.  Wendi is not having the same issues, so it is likely just me.  She also mentioned that I looked crashed/dragged out.  All in all, not a fun morning.

@18:30 - Crashed out hard immediately following the workout.  On the upside, tried out the Wellington gym.  Nice little place.  Didn't really do very well in my workout.  8-10 rep range, rather than 10-12.  Strength sucked too.

Note:  I did not have my pre-workout shake, as I was rather nauseous prior to lifting.  Post-workout, I had a protein bar rather than a shake, as I forgot to bring the post-workout shake, and I was too crashed out to make it home without something in my stomach.

Thursday, December 16, 2010

Thursday - pullups

@09:00 - woke up feeling decent.  Nothing major to report yet

@13:00 - ate about 45 minutes ago.  Quite hungry currently.  Not sure why.  Also:  Cold.

@15:30 - ate less than 30 minutes ago.  Hungry again.  Perhaps my Vegas-induced weight & waist gain will go away.  One can only hope.

@17:00 - Well, the workout sucked.  Got through my pullups.  Sort of.  Dropped reps in most of my sets.  Floor press, I made it through 2.5 sets, and then was pinned.  I called it after that, as I was worried I would hurt myself.  Due to not completing my workout, I did not have a post-workout shake.

Today I have been hungry & dragging all day.  Not a happy energy filled experience so far.

I need to ask Shelby if I can switch my rep range, exercises, something.  I have not yet made it through a full week on this volume, and it is getting very disheartening.

@18:15 - was kind of nauseous after lifting.  Feel utterly exhausted now.

Wednesday, December 15, 2010

Wednesday - off day

@12:30 - minor amount of DOMS in my quads today.  Been rather hungry and "blah" today.

@22:30 - never really got over the mild "meh".  Nothing notable today otherwise.

Tuesday, December 14, 2010

Tuesday - Back squats

@17:30 - Been low on energy all day.  Mostly post-vacation issues.  Lack of sleep & proper diet.  Made it through the workout, although my energy levels and strength sucked.  Today has been a grind all day.

@22:00 - Crashed out mildly after workout.  Burning ears, tired, grumpy, etc.  Have not recovered, but I do get another meal after I finish this round of cooking

12/14 - Tuesday - Post Vegas

Vegas was double-plus ungood in terms of my diet & physique.
These numbers are the differences from Friday morning until today (Tuesday):

Mass:  192.0 (+8.25)
Waist:  33.0 (+0.875)
Arm:  16.0 (+0.125)
Thigh:  23.5 (+0.5)
Calf: 14.75 (+0.25)
Chest:  42.375 (+0.875)

This is rather shocking and upsetting.  Considering that due to flight delays I only had one meal in Vegas on Friday (plus a turkey sandwich and protein bar in the airport), that means that I put on eight pounds in three days.  And I really did not eat all that much.  I cannot imagine that I ate enough extra food to pack on over eight pounds, and yet I have done so.  I had not anticipated getting to this mass for several more weeks, and I was kind of hoping to keep my waist below 33" at all times.

My only consolation is that the last time my waist was at 33.0" (in early October while dieting down), I weighed 186.0 pounds, and my arm was at 15.75" (I was not tracking the rest of my measurements).  So I am six pounds heavier, and my arm is a quarter inch larger than when I was at this waist size last time.  Alternately, when I was last at this mass, my waist was at 34".  So I am better than before, but the rapid gains  are still concerning.

There was only one meal where I know I over-ate, and that was intentional.  Reason:  On both Friday and Saturday I crashed out rather badly, which is a sign that I need more food.  So on Sunday, I ate an overly large meal in an attempt to offset the crashes.

Due to visiting with friends & family and various shows/events, I was not able to eat on schedule.  Friday and Saturday I only ate three times, Sunday and Monday had four meals.

I did not exercise normally while in Vegas.  The hotel's gym was laughable, and was not worth the cost.  I did average about five miles a day of walking (in boots that weigh almost three pounds a piece).

Friday, December 10, 2010

12/10 Friday Checkin


Up until Thursday, quite well.  

Sunday (pullups/floor press/EZ curl/standing calf) - I went up up on everything a bit.  Both in weight and in reps.  Monday (seated DB overhead press, skull crushers, front squat) - Overhead went very well.  Front squat felt like nothing, even though I added 20# to last week's attempt.  My skull crushers were non-existent, due to my triceps being absolutely fried.
Wednesday (bent over BB row, dips, hammer curls, seated calf) - kicked ass.  Up in weight on everything.  I felt better during/after this workout than I have in any lifting session for months.  Granted, my dips are still pathetic (only used 50# on the belt), but I felt great.
Thursday (Standing BB overhead press, skull crushers, back squat) - details below

Thursday - Failed to be able to lift.  My energy levels were good, I felt good, but I had absolutely no muscular strength.  Tried my overhead press, and got 1/2 way up on the first work set and my delts said "oh hell no!".  I then tried to do my squats.  135# warmup (my working weight was supposed to be around 300#).  Got into the hole, and my upper thighs/hip flexors started screaming, and not in a "I can push through this" way.  Rather than hurt myself, I just stopped.  I had my pre-workout shake, but I did not get to either my during or post-workout shakes.

I am mostly viewing the failure due to working on on Wednesday then Thursday, rather than  Wednesday and Friday. I can think of no other reason that I had such a complete failure.

Weight:  183.75 (+2.75)
Waist:  31.125 (+0.375)
Arm: 15.875 (no change)
Thigh:  23.0 (no change)
Calf:  14.5 (+0.125)
Chest:  41.5 (no change)



Aside from some minor hunger on Sunday & Monday, I have not had any issues with hunger, crashing, or energy levels at all this week.  So once I had my reserves built up, I have flown through the week.  Previously I was getting hungry within an hour of eating.  If I missed my meal window by as little as thirty minutes, I started to crash out.  Now I am finding myself forgetting to eat on schedule.  

As mentioned, Wendi and I will be in Vegas this weekend (today through Monday).  We will be doing our best to eat properly.  Exercise - if nothing else, we will be walking the strip a lot, so we will at least get some low-intensity cardio in.

Thursday, December 9, 2010

Thursday - Squats

@11:15 - so far, so good today.  Mood is fine, energy is good, not dreading my lifting tonight.

@15:30 - nothing major to report.  A little bit hungry, but nothing major.  Lifting in about 45 minutes.

@17:30 - Workout was a no-go.  Good energy levels, felt great walking in.  Warmed up, then went for my first set of overhead press.  Got half way up, and my delts said "oh hell no".  Tried a back squat with 130# (you know, about 175# less than my working weight).  Got down in the hole, and barely could get back up, thanks to my upper thighs/hip flexors.

Skipping the latter two of my per-workout shakes.  And just saying "hell with it".
I firmly blame this on trying to workout after last night (I usually have a day between lifting sessions)

@22:15 - I am concerned about my weigh-in tomorrow.  I really feel like I have not earned the amount of food I have been consuming.  No cardio, only three of four lifting days, and vastly elevated calories.  I think this spells a very bad morning.  182#-183# is where I would like to be.  Possibly up to 184#, but that is pushing it.  Any more than that is just more fat I have to rip off later on.  Somehow, I don't think Shelby will be pleased with my results.

Wednesday, December 8, 2010

Wednesday - Dips

@10:00 - so far, so good.  Actually up a couple of pounds since Sunday.  And a bit on my waist (meh).  Actual weigh-in comes on Friday this week, due to being out of town this weekend.  I am not too concerned with the waist measurement.  First off, my guts were unhappy this morning.  Secondly, my Wednesday results are not always indicative of end-week results.  Last week I was up 1.5# on Wednesday, but by Sunday I was only up 0.25# (I lost 1.25# from Wednesday to Sunday)

@18:45 - Best workout of the cycle.  My rows were kind of meh.  But I went up on everything, dips went really well, and I am more energized now than before lifting.  Which marks the first time since I began dieting in August that I am not drained after lifting.

Tuesday, December 7, 2010

Tuesday - off day

Today is an off day.  No lifting, no cardio, just some abs and stretching.

@08:30 - oy, gods, breakfast was too large.  440g of cooked steel cut oats with 20g of protein powder, 240g of sloppy joe meat, 40g of sunflower seeds, and some veggies.  Comes out to roughly 50g protein, 40g carbs, and 20g fat.  My stomach is not pleased with the volume (oatmeal of doom).

I have also calculated that I am taking in roughly 3200 calories per day now.  Huge jump over the 1500 or so I was eating when dieting down, and a significant jump over last week as well.

@12:30 - So, in order to consume 1/2 dozens eggs and not get to the point of "ugh", I made fried rice.  This worked incredibly well.  Six eggs, scrambled.  ~200g cooked rice (actually 190g, which equates to 40g carbohydrates based on how I cook the rice), onion, green pepper, some garlic, ginger, and soy sauce.  Makes a very large meal, but a tasty one that lets me consume all of the eggs happily.  Plus, it is really filling.

@15:00 - I believe I have conquered my hunger.  Main weapons:  oatmeal, rice pudding (rice, almonds, cinnamon, almond milk), fried rice (mentioned above).  Any meal containing one of these three fills me up for hours on end.  Hooray!

Monday, December 6, 2010

Monday - Front Squats on the new diet

@10:15 - feeling pretty good today, albeit cold.  Slightly hungry, but not bad yet.  This evening I will try the front squat workout, and see how I do.

@17:30 - Made it through dumbbell overhead press and front squats.  Improved on both over the last time I did them.  I had to skip my skull crushers, as I had no triceps strength.  Seriously.  Couldn't even rep out with the bar.  I am blaming the fact that I did five sets of heavy skull crushers on Friday, and then five sets of heavy floor press yesterday.

Sunday, December 5, 2010

Sunday - pullups

Shelby has changed my diet drastically.  No more carb cycling, just straight days, with lots of eggs.  I am repeating last week's workout.  Two reasons:  1) I sucked last week, and need to try it again; 2) this way the main variable changed is my diet, so keeping the workout the same will help track things (reduce variables)

@17:30 - Well, I did better at lifting than last week.  Made it through all of my sets, and improved on everything.  Only small improvements, but it is still progress.

Today's diet is about 50% of the new, as I did not get the new parameters until after my second meal.  Thankfully the first two meals were relatively close to my new structure, so I am not missing much.

Sunday - 12/5 - Checkin & Start of week 4

CURRENT CARDIO:  Tues - Steady state, Thurs - Steady State, Saturday - Sprints

In a word:  Poorly.  I am extremely irate with myself.  My workouts this week were abyssmal.
Back & Biceps - I was having severe issues completing my sets.  My biceps became fatigued very badly, to the point that even dropping weight 40% I could not complete a full set by the end.  My pullups and barbell row suffered because of my biceps.  The initial 1/2-2/3 of the motion I was fine, but once I reached the point that my biceps were heavily required to complete the pull I struggled for the alst set or two.
Chest (floor press & dips) - the only part of the week that went decently.  I went up a little on floor press, and a decent amount on dips.
Triceps - Both days, I seemed to hit a wall with my skull crushers.  My weights did go up a tiny bit since last week, but completing my sets was brutal
Shoulder press - Monday (seated dumbbell) not great, not horrid.  Friday (standing barbell) better than it has been.  Higher weight, better form.  Still pathetic weight *wry grin*
Squats - How do we say, no-go?  Monday (front squats) - I did three reps of 135# to warm up, and realized that I was going to hurt myself if I continued (details below).  So, no front squats.  Friday (back squats) I got three sets, then had to stop.  Details below, in the OTHER NOTES section.

Tuesday - I had an extra low-day meal (45 Protein, 20 Carbs, 1/4cup nuts, 2g fishoil).

Weight:  181.0 (+0.25)
Waist:  31.75 (no change)
Arm: 15.875 (+0.125)
Thigh:  23.0 (no change)
Calf:  14.375 (no change)
Chest:  41.5 (no change)


Nearly constant for all days - Within an hour of eating, I became ravenous again.
Sunday - I started crashing a bit after the workout.  Not a full-on crash, so I did not have an extra meal to compensate.
Monday - I felt decent, but had no energy.  I only was able to finish four sets on skull crushers.  On my front squats, I tried the warm ups and could barely move.  My balance and stability were off, and I could barely get out of the hole.  So I stopped, and planned to make up the squats on Tuesday.
Tuesday - I was nauseous from hunger most of the day.  I had absolutely no energy all day.  Thirty minutes of steady state cardio wiped me out to the point that when I sat down about ten minutes afterwards, I passed out for about half an hour.  I had an extra meal in the evening due to nearly blacking out a second time.
Wednesday - I started to crash out immediately following my workout.  I recovered after I had the post-workout stack and the next full meal.  I began to crash again later in the evening, but I just went to bed a bit early instead of eating more.
Thursday - Nothing major to report.
Friday - I felt pretty good most of the day.  Strength-wise I felt fine, and my overhead press & skull crushers went well.  But I apparently did not have enough endurance.  I had to stop after my third set of back squats.  I got through two reps of my fourth set, and began to black out.  I was able to good-morning the weight up to rack it, then I had to sit down for about five minutes until I could see well enough to stumble back inside.
Saturday - Actually felt good all day.

Saturday, December 4, 2010

Saturday - sprints

@09:30 - Slept a lot, woke up feeling pretty good.  Did bike sprints & cardio pre-breakfast, then nommed spaghetti squash & chicken.  *nom nom nom*.  So far, not a bad day.

@16:45 - Three meals to go.  I still feel good.  Weigh-in tomorrow will tell the tale.

Friday, December 3, 2010

Friday - Squat day

@08:30 - woke up hungry, but not deathly so.  Nommed breakfast, doing ok so far.
@15:00 - lifting commences in about 30 minutes.  I have felt pretty good all day.  No ravening hunger, energy issues, etc.  After 5x10 overhead press, skull crushers, and back squats I might have to re-evaluate that claim.

@16:30 - Workout results:  Overhead press - better than before.  No major drops/fatigue issues, good form.  Skull crushers - not too bad.  Missed a couple of reps, not too shabby.  Squats - gods, I sucked.  I got 3x8.  On set 4, I made it two reps and then started getting a throbbing headache and began to black out.  Which heralded the end of my workout.

@19:30 - Was pretty dead for a while.  Ate about an hour ago, feeling better now.  Still bummed about my squats.  One more meal to go.

Thursday, December 2, 2010

Thursday - Off day

@08:15 - normal morning.  Woke up, slightly nauseous/in pain from hunger.  Just ate breakfast, doing ok so far.

@09:30 - starving again.

@13:30 - sawed several logs, ate again at 13:00.  Really hungry, yet again.  This is ludicrous.

@21:00 - crashed while cooking.  Just ate, hopefully I will perk back up.  Stupid body.

Wednesday, December 1, 2010

Wednesday - Dip day

General note:  I tend to be very hungry within about an hour of eating.  This has been constant every day this week.

@10:30 - Slept very soundly last night.  Woke up feeling much better than I did yesterday, albeit slightly nauseous from hunger.  Went on a walk, as it was above freezing for the first time in weeks.  Had meal #1, worked, now for meal #2.

@13:30 - Just ate an hour ago, and I am starving.  My body seems to be processing meals way too quickly

@18:00 - Workout kind of sucked.  Dips & calves went ok, but rows & biceps sucked.  No endurance at all.  And I started crashing out immediately post-workout.

@21:45 - Had my post-workout shake and then whey+carbs meal.  Felt a bit better after the meal.  After my next full meal I was ok.  Consumed my final meal about an hour ago.  I do not feel hungry at all, but my ears are burning and I am rapidly growing weary, which generally connotes the initial stages of a crash.  However, I am just going to take the second method for handling a crash:  sleep more.  So in the near future I will be heading to bed.

Summary - hungry all day.  Workout endurance sucked for back & biceps.  Kind of crashed post-workout.

Tuesday, November 30, 2010

Tuesday - exhausted, hungry, no squats. Extra meal

Because I did not do my front squats last night, I will be doing them this afternoon, along with bike sprints.  Oh joy.

@12:00 - I feel like I have a hole burning in my stomach due to hunger.  My next meal isn't supposed to be until 1:00pm, but oh well.  I will be eating it now.  I will probably have a "bonus" meal today, due to my impending squats.

@13:45 - Yup, still starving.  Meal #4 coming up.

@15:30 - just ate 90 minutes ago, ravenous again.  Time for more food and then front squats and cardio.

@17:30 - I have had five meals already today, and I still am dragging.  I completed my cardio, but there is no way I will be able to handle front squats.  I guess I just am skipping them this week.  I will be having my extra meal soon.  Only eating once more tonight is not an option.

Monday, November 29, 2010

Monday - Front Squat day

@08:15 - cold waking up, but I feel pretty good.  Last night's hunger does not seem to have any negative effects upon me this morning.

@11:30 - two meals down.  Still doing fine.

@18:00 - I have felt ok so far today.  My workout sucked.  I only got four sets of skull crushers, and I did not get any of my front squats.  I'll make it up tomorrow, but I am not pleased.
On the front squats, I did three reps and realized that I was going to hurt myself if I kept going.  Just no juice to lift today.

Sunday, November 28, 2010

Pullups, bicep fatigue, etc

I was supposed to be working in the 10-12 rep range today.  I was more hitting the 8-10 range.  Oops.  I am fairly certain that my issue with doing high volume pullups is that my biceps have very little endurance.  I can do one or two sets of pullups/chinups/curls/etc (anything that is bicep intensive), but then my strength falls drastically.

Floor press is coming along.  Not great, but not horrid.  Still need vast improvements on it.

Overall, I have been doing decently today.  No real problems of any sort, just a "meh" feeling induced by the weather shifts.

@19:45 - Ears have been burning ever since I had my post-workout shake.  Not a full-out crash, but worrisome nonetheless.

@21:45 - starving.  I am foregoing the extra meal Shelby said I could have as I will be going to bed in about an hour.  I'll see how I am tomorrow based upon this.

11/28 - Weigh-in & Start of Week 3 [180.75@31.75]




CURRENT CARDIO:  Tues - Steady state, Wed - Sprints, Thurs - Steady State

Training went rather well.  I am getting used to the volume, so I was able to increase weights on all exercises.  I am reaching the upper limit on overhead presses, skull crushers, and bicep curls, so my increases are going to slow down greatly.  Squats and dips I have not reached my 10/12 rep maxes yet, so I will be increasing my weights dramatically again this week.

I had issues with endurance on pullups, EZ bar curls, and dumbbell overhead press.  On the pullups, my forearms were giving out, which made concentrating on the pulls difficult.  This week I am going to be wimpy and use straps if my grip starts getting tired.  

On Thursday (Thanksgiving - high day):  At dinner I combined meals #4 & #5.  I measured out turkey & mashed potatoes to the proper amounts.  I also cheated and had some home-made bread and homemade spiced apples (ingredients - organic apples and spices.  no sugar or other junk).  I did not have meal #6, as I was too full from dinner, and fell asleep early.

Workouts/cardio:  Due to picking up family from the airport, my workout schedule was Sun,Mon,Thurs,Fri, rather than  my usual Sun,Mon,Wed,Fri.  This necessitated having two medium days this week.

Weight:  180.75 (+1.0)
Waist:  31.75 (no change)
Arm: 15.75 (+0.125)
Thigh:  23.0 (no change)
Calf:  14.375 (no change)
Chest:  41.5 (no change)


Monday and especially Wednesday I was very hungry.  Wednesday was my second low day in a row, and I also had a timing issues with my meals, due to the 5 hour span when I had to go to the airport (it is far away).

Friday I had the issue with breakfast.  Combined with the Back Squat workout, I was kind of out of it.  

Saturday, November 27, 2010

Saturday - off day

No lifting today, just some cardio.

I sawed some logs into 8' lengths and got to shoulder-carry them and keg toss them over the barbed wire.  Not too difficult, although my father tried to help.  He realized this was not a good idea, as he is in his mid-60's and does not exercise.  Hauling 100#+ logs around does take a bit of effort.

I have felt pretty good today.  Slept a lot, no residual issues from crashing down yesterday.  My legs are a bit sore from the squats, but not too bad.  As always, I have been hungry.

@19:00 - meh.  no motivation to do cardio.  A bit frustrated right now, just want to relax, but I have too much shit to do.

Friday, November 26, 2010

Friday - Back squat day

Medium day today, due to the high day yesterday.

@08:30 - Ate breakfast, something had gone off.  It all came back up about a minute later.  Then I spent about thirty minutes blowing omlette and sweet potatoes out of my sinuses.  Blech.  Unpleasant.

@17:30 - no replacement meal for breakfast, as per Shelby's input.  Ate again at 10:30, then went downtown for a few hours with the folks.  Ate next meal at 15:00, then lifted about 16:00.  Two more meals to go.

Workout went pretty well, although I am still disappointingly weak on barbell overhead press.  Squats were still wimpy, but I am not going to push it too hard.  I'd rather be slow about my increases.

@19:00 - Crashed hard after my immediate post-workout shake.  Ate my next meal about 45 minutes early.  I am attributing the crash to the first meal regurgitation and the long time between meals #2 & #3.

Thursday, November 25, 2010


Today is a high day, so food portions will be a bit odd during Turkey-day dinner.

@08:30 - Hungry when I woke up.  Ate (omlette, brown rice toast, oatmeal).  30 minutes later, starving again.  Oh, this is going to be a fun day.  Thankfully today is a push/pull day, so will hopefully not drain me too much.  Tomorrow is a Medium day, and is back-squat day.  That is going to be interesting.

@15:00 - Three meals and workout completed.  I might combine a couple of my remaining meals into a single extended feeding for dinner.

The workout went quite well.  Added 20# on my row, 40# on my dips (next week I will probably be going up another 20#), 10# on hammer curls, and 20# on calf raises.  Not quite as dialed in as my other workouts, but getting closer.

@(later) - I was a big lax in eating regularly after the workout, so I was snippy and unpleasant until dinner.  I was very bad at dinner.  I combined two of my remaining three meals, and had some home-made bread and applesauce.  Neither of which are on my diet.  The turkey, greenbeans,and mashed potatoes were, thankfully.

Wednesday, November 24, 2010

Week 2 - Wednesday (off day)

Due to picking my parents up from the airport this afternoon, I am shuffling the latter half of this week around.  Usually, I work out on Sunday,Monday,Wednesday,Friday.  This week I am going to lift on Thursday instead of Friday.  Also requires moving my diet days and cardio to match.

Work up this morning, did my 1/2 week weigh in.  I am up 1.25#, and down 0.125" on my waist.  Granted, this is not much at all (especially the waist part), but it makes me very hopeful.

@07:30 - Starving, almost nauseous from hunger.  Off to do cardio (sprints).  Hopefully this will redirect my hunger for a while.  Otherwise I am going to be very unhappy for the next 45 minutes.

@10:00 - Cardio & meal 1 down.  The interval sprints were rough, mostly because I am working at level 11 now.  More resistance, not fully conscious, etc.  Still, made it through without too much trouble.  Feeling pretty good, just hungry.  Thankfully, I get another meal in 30 minutes.

@20:00 - kind of crashed out.  Mostly exhaustion, but a bit of hunger issues.  Nothing too bad.

Tuesday, November 23, 2010

Post-Front Squats

Slept intermittently.  I woke up about every hour or so.  Bleh.

I feel pretty good at the moment (it is 8:00am).  We shall see how I am faring later on in the day.

On an unexpected and nifty note:  The spot in my mid-traps which has been caught for weeks is loosening up.  Even the massage did not get rid of the huge knot.  But apparently dropping almost all trap specific lifting and using higher reps for other stuff has helped.  Hooray!  No more feeling like my back is ripping in half!

Bonus yay:  Shelby said that I can have squash!  Considering I just got a basket full from Grant Family Farms, this is a good thing.

--update @ 11:45
Two meals down, four to go.  Hungry and a wee bit head-spinning at the moment.

--update @ 14:00
Steady state cardio, abs, and meal three finished.
Cardio I got up to level 11 on the bike.  Only five more levels until I max it out.
Feeling pretty good right now.

--update @ 19:00
Still going strong.  The extra carbs really seem to be helping a lot.  We'll see what they have done to my mass & measurements tomorrow morning.

Monday, November 22, 2010

Hunger & Front Squats

note:  a couple of hours post-workout I am crashing slightly.  No mood problems, but burning ears and utter lack of energy.  Chalking this one up to a hard workout, compounded with the workout & wood chopping from yesterday.  Just tired.

Woke up very hungry.  Hooray for high days that let me stuff my tummy with oatmeal, brown rice bread (tasty, but dense) and omlettes.  [silly thought:  "cigarette" means "small cigar".  Does "omlette" mean "small om"?]

Photos were taken today, due to sun issues yesterday morning.

--edit:  post meal #4
Still hungry, even though I have had a meal every two hours (8,10,12,2:30).  Supplement stack and two more meals to go.  I fear my hunger levels tomorrow.

Went much better today than last week.  I have my weights dialed in pretty well.  Aiming for 10-12 reps per set, and I was hitting that nearly every set.  My last set of front squats only got to 8, but that was due to a lack of energy.  I lost strength in my overhead press sets drastically.  12,9,8,11 with descending weight.  I was wondering why I had such issues, then remembered that I did floor press yesterday, and thus my delts were already a bit tired.  I'll make up for it on Friday.

Yet again, I was shaky after my last set of front squats.  I have a suspicion that this will be a theme.

Next week, I will either be staying at the same weights and aiming for more reps (complete all of my sets) or going up in weight slightly (if I feel particularly strong).  Which is as it should be.

Still in a good mood, just kind of dead from the workout.  Tomorrow is an off-day, so just cardio.

I will be shuffling things a bit this week.  Wednesday will be another low day, Thursday high, Friday medium.  I can't lift on Wednesday, thus the shuffle.  Although doing back squats on a medium day is going to suck.

--Post meal #6
Ever since the workout, I have been dragging.  I am exhausted now [8:30pm], and will be showering and going to sleep.  Tomorrow will be interesting.  But I do have the additional carbs to look forward to, so I am hoping that I do not crash out.

Sunday, November 21, 2010

Week 2 - wood chopping & dropping strength on sets

Today I have felt pretty good overall.  I spent about an hour to an hour and a half cutting up firewood today (4.5 wheel barrow loads).

Pullups - set 1 was great.  2 was decent.  3 dropped strength a lot.  Set 4 I had to stop at seven reps because my forearms were giving out. Note - wear straps next week
Floor press - Not great, not horrid.
Bicep curls - Ugh.  Set 1 was good.  2 was decent.  Set 3 involved a pause, and some cheat curls. Set 4 was about 50% good reps, 50% cheat curls.
Calf raises - nothing major to report.

All in all, a much better workout than last week.  I actually reached failure on at least two sets for all of my exercises, which means my weights are dialed in perfectly.  Next week:  more weight!

Energy levels:
During the day - not bad at all.
Workout - The lifting was difficult, but my energy levels were fine
Post-workout - I have been in "go mode" since the end of the workout, and just finished my second-to-last meal (medium day).  I am going to relax for a while and see how things go.

11/21 - weigh-in [179.75@31.75]







Weight:  179.75 (-3.75)
Waist:  31.75 (no change)
Arm: 15.675 (-0.125)
Thigh:  23.0 (no change)
Calf:  14.375 (no change)
Chest:  41.5 (+0.25)



Saturday, November 20, 2010

End of week 1

Weigh-in and measurements come tomorrow morning.

I did not have an actual crash today, but I was on the verge of it most of the day.  Grumpy on and off, energy levels lacking, etc.

Mostly, I viewed this first week as pure acclimation.  I doubt that I will have much in the way of results during the weigh-in.  Getting used to the diet and dialing in my workouts means that I was not able to push myself as hard as I would have liked.  I will make up for it in subsequent weeks.

General view of this week:

The diet has been very easy to follow, provided I remember to eat frequently enough.  The increased carbs on my high & medium days makes the meals much more satisfying.  Even the low days are not too arduous, with the increased protein and nuts.  I have crashed out a few times this week, regardless of my meal schedule.  Likewise, my mood has gone south a few times.  Not as bad as when I was dieting, but still annoying.

The workouts were difficult only for the rep ranges.  After years of sticking with 8 reps or fewer per set, the 10-12 reps are brutal.  Unfortunately, I really feel like I accomplished nothing at all this week in terms of lifting.  Aside from a couple of arm exercises, I never felt like I truly was working hard.  The front squats made my quads shaky, but primarily because I have not done them in a long time.  The back squats merely felt like weighted cardio.  Next week I will be going up in weight on everything, and hopefully my increases paired with the additional sets and decreased rest periods will make me feel like I am accomplishing something.

I have discovered that I can do hamstring curls and leg extensions without pain, provided I use the bench attachment and not cables.  This makes me inordinately pleased.

Friday, November 19, 2010

Back squat day

Later on today I will have my back-squat workout.  Hopefully, unlike my dip workout from Wednesday, I will remember to stay in the proper rep range (I exceeded it on Wednesday).

So far, I have just been hungry all day.  I feel good, just hungry.  Luckily I get a lot of meals today.  Updates will come after the workout.

Post-workout report:
Back squats were really easy.  Actually the entire workout was easy.  I have issues once I get above eight reps, but that is just because I am not used to doing higher rep sets.  Need a huge jump next week.  The 185# was pathetic, just felt like weighted cardio.

Overall report for the week's workouts:
Pretty smooth.  No real difficulties on anything.  Aside from a couple of the exercises, I need large jumps on everything.  Even better:  I had no issues using the hamstring curl for the bench.  No "oh gods, my hamstring is going to rip off" feelings.  Yay!

Thursday, November 18, 2010

post-dip day

Slept decently.  Woke up hungry.  Took care of morning chores, ate a lot (omlette, chicken, and oatmeal), and now I am oddly perky.  So far, so good.  I shall see how I feel later on today.

Off topic:  I am pondering doing weighted cable crunches on my leg days, and just sticking with leg raises and such on my cardio days.  I need more abs.

I was fine up until mid-evening, when I crashed out.  Ears turned red, I became grumpy, etc.  First serious crash of the week, however.

Wednesday, November 17, 2010

Supplement Stack, Dips, and stuff

1.  Powdery stuff
The supplement stack I take peri-workout:  waxy maize, whey isolate, maltodextrin, Anatrop (from  Anatrop + maltodextrin + whey tastes of bitter ass, due to the creatine and BCAAs in Anatrop.  Maize + Anatrop tastes like kind of chalky bitter ass.  Whey + maltodextrin is fine, because I put in flavoring.  The Anatrop is technically fruit punch flavored.  But still tastes nasty.

It seems like the stack keeps me going.  I had more energy today than I have the past couple of workouts.  The real test will be on Friday when I do back squats.

2.  Dipping things
My dip bars arrived today, hooray!  And a big yay for for selling dip bars that attach to my rack.  $40 including delivery, woohoo!  The bars work wonderfully, provided I point them into the rack.  I tried having them point out at first, and the rack started tipping over.  Oops.

Also, I am very happy that I had no trouble doing the dips.  My delts felt a bit tight at first, but they loosened up nicely.  I only used bodyweight, as I have not done dips since I hurt my shoulder and had to get surgery.  Which was in 2006, I believe.  3x12 was no problem at all, and I remembered how to change positioning to switch it from a tricep exercise to a chest dominant one.

3.  Meals
I am having trouble keeping track of my meals.  One day a week I have five meals plus my peri-workout stuff, three days I have six meals, and the other three days I have six meals plus the peri-workout.  I need to remember to eat more often earlier in the day.  It is now 6pm, and I need to eat around 7, and then I have two additional meals to eat before bed.  During the day I eat about every 3 hours.  With 6-7 feedings a day, I need to shorten that to about every 2.5 hours.

Tuesday, November 16, 2010

Week 1 - Post Squat Hunger

Last night I was buzzing until after midnight, which is a large change from last week, when I was fading out around 9pm.  I was restless most of the night, and then woke up at 5:30.  Granted, I stayed in bed until 7:00, but I was awake and planning things for the day.

I was also very hungry when I awoke, which is probably part of the reason I could not fall back asleep.

I did my cardio this morning - yay pre-breakfast sprints.  *sarcasm*  And as has been mentioned before, the new bike is killer.  Especially on higher settings.

--edit (near time for meal #2)
Been almost nauseous from hunger all day, aside for about a 30 minute period after I ate breakfast.  So yeah, much hunger ensues.

--edit 2 (shortly after meal #2)
Still starving.

--post meal #3
Yup.  Hunger continues.  I really wonder what my weight & measurements will be like at the end of the week...

Monday, November 15, 2010

Front Squat Hell

1.  I have reaffirmed that dumbbell tricep extensions are not my friend.  Elbow tendons do not like them, so I will be pinging Shelby for a replacement.
2.  High rep front squats are absolute hell.  Especially at the _end_ of a workout.  I hit 3x12 with pathetic weights.  Set 1:  not so bad.  Set 2:  Barely hit rep #12, actually collapsed afterwards because my quads gave out.  Set 3:  got hard at rep 5, by rep 11 I was barely able to move.  After rep #12 Wendi brought me a bucket just in case I needed to vomit.  I believe that the bucket will be used in the future.

On the upside, the diet is quite nice so far.  Tomorrow is my first low day of the week, but I do not anticipate that it will be too bad.

Sunday, November 14, 2010

Lifting, Week 1 - Day 1

The lifting today was hard, but not killer.  The main exercises went quite well, while the supplementals were brutal.  *snort*  I will probably be really hyper in about an hour or two (effect of a challenging but not draining workout).  I was a bit head-spinny at the end of the workout.  Hopefully the supplement stack will help alleviate that.  Unfortunately, I get to do tomorrow's squat workout supplement-free, as the stuff isn't supposed to be here until Wednesday or so.

--EDIT:  I did not become hyper and energized later on.  I was basically in a near-crash state.  Burning ears, lack of energy, etc.  Again, hopefully the supplement stack will help.  As will acclimating to the workout.

All in all, not a bad session.  I really enjoyed being able to make a chicken wrap for lunch.  Brown rice tortillas are kind of funky, but they work well as food holders.  Tomorrow I get to try brown rice bread.  Yay sammiches!

Doing shots of straight olive oil isn't too bad, but I will probably find a way to work it into my food, rather than just drinking it down.

Pumpkin pancakes:
1 cup egg beaters
1/2 cup pumpkin
1/2 cup oat flour
cinnamon, nutmeg, clove
about 50 carbs, 25 protein.  Also, an easy way to consume two servings of oatmeal.
Would be better with syrup (must look for calorie free stuff at the store).

Sadly, these are medium-day only treats.  So, Sundays it is!

Check-in Week 0 [183.5@??]

Starting notes for day 1 of the plan.


The 5# weight gain is unsurprising.  This past week, I gorged quite a bit.  And paid for it.  I felt rather horrid most of the week, due to the dirty food I consumed.  On the downside, I gained quite a bit.  On the upside:  
1)  I will never do that again.  The week was pretty much "this is the only time in at least six months that I get to eat out/be lazy/etc", and I have no desire to ever do that again.  Honestly, even most of my previous favorite restaurants were relegated to "well, it's food.  It is not _good_ food, and I have no need to ever eat this crap again."
2)  I have regressed only one week.  My waist measurement is the same as it was on October 31, and my mass is only 1.5# more (which I am viewing as water weight from carbs).

Thursday, November 11, 2010

Gym stuff & supplements

Things that I have had to purchase/order for this next lifting phase:
  1. leg extension/curl attachment for the bench
  2. dip bars for the rack
    Much yay for  My rack does not actually have dip attachments, and I was resigned to spending $180 for a free-standing dip station.  After hunting through forums online, I found out that York Barbells makes dip handles designed to fit my rack.  For $40.  So much nicer.
  3. maltodextrin
  4. waxy maize
  5. whey isolate powder
  6. whey/casein/egg mixture powder
  7. Anatrop (BCAA/creatine/etc mix for workout nutrition/recovery)
Not the cheapest of wee

Wednesday, November 10, 2010

Shelby is an evil man

I have my new diet and workout routine from Shelby Starnes.  The diet is not going to be difficult.  Very similar to the fat-loss plan, just larger portions and some different peri-workout nutrition.  The lifting will be brutal.  Four days a week.  Two days are shoulder, triceps, and squats.  The other two are back, chest, biceps, calves.  And then I toss in abs and cardio on my non-lifting days.  The "best" part:  no lockout for any exercise.  Constant tension on all reps, and everything is in the hypertrophy zone.  This routine will either make me explode or it will kill me.

I am testing out the various exercises so I know what to start with next week.  Half of the lifts I did today, the other half I will do on Friday.  And then Sunday begins twelve weeks of brutality.

Recover, Refeed, Restart

Current maxes:
  • Bench:  215# (gods I am pathetic)
  • Squat:  295# (likewise)
  • Dead:  445# (estimated, based upon my 395x5 the other week) 
No real workouts since Friday, aside from a couple half-assed cardio sessions and the max out.  My legs have been very sore and tight the past couple of days, so this morning I did a heavy bike sprint cycle and stretched.  I feel much better.  I must remember not to stop exercising abruptly.  Apparently my body does not like it.

Saturday I went to LaVida Massage to get a 30 minute massage from Johanna.  Tiny, cute, rockabilly/goth girl.  She focused mainly on a huge knot in my mid traps.  And she giggled a lot at the purring noises I made.  *grin*  I was not even actively flirting.  Saturday the spot on my traps hurt (felt like a huge bruise), Sunday it was sore, but by Monday it was much better.  Twelve weeks of constant deadlifts and heavy pullups & rows apparently trashed my traps.  Who knew?

So, I am up 4# and 1/2" on my waist since Saturday morning.  Not surprising at all, due to: 1) a lot more carbs than I have had for months; 2) several gorge days; 3) no real workouts.   Therefore, I am going back on the diet template for the next four days (today through Saturday) in hopes to trim back down a bit before embarking on the Shelby mass gaining cycle on Sunday.

Restaurants we have hit since ending the diet:
  • Denny's - Meh.  It was food.  That is the most I can say for it.  Not nearly as tasty as I remember
  • Texas Roadhouse - Again, it was food.  Better than Denny's, but really nothing impressive other than the fact that it was steak I did not cook
  • Fiona's Deli - Sandwiches still very tasty, but again, don't need it in the future
  • Young's Vietnamese - Still oh-so-tasty.  Must visit again for another cheat meal
  • Camacho's Mexican - Ditto.  
  • Coopersmith Pub - *shrug*  No need to go again.   

Monday, November 8, 2010

Week off...

Officially on the Week Off.  Which means that not much in terms of dieting or lifting will occur.  Downtime is occasionally necessary.

Shelby has stated that I am lean enough to begin a mass gaining program with him.  So starting on Sunday, I will have another twelve week period of very rigid diet and exercise.  But hopefully with more food and more fun lifting routines.  I am not yet certain if I want Shelby to design a lifting regimen for me, or if I will do one one my own.  I probably will just have him make one, and then play with my own template after the twelve week period is over.

Saturday, November 6, 2010

Diet phase 1 over...

Phase 1 of the diet is over!  Hooray!
To make myself feel really bad:  Here are my mass, waist, and arm size comparisons

June 13, 2010 (start of basic diet)
  • Mass:  214.0#
  • Waist:  38.25"
  • Arm:  16.675" 
August 15, 2010 (start following Shelby Starnes' guidelines)
  • Mass:  207.0
  • Waist:  36.50
  • Arm:  16.375  
Today (end of 12 week Shelby diet)
  • Mass:  178.5
  • Waist:  31.375
  • Arm:  15.5 
So including the fact that I took a week off of dieting and exercise for Dragon Con (early September), over the past twelve weeks I have lost 28.5#, 5.125" off of my waist, and my arm has only dropped 7/8".  Since moving to Colorado this summer, I am down 35.5# and 6.875" off of my waist.  Damn, I did not think I was that fat.  And I am still not ripped.  Need more muscle and less fat.

Last night my workout was primarily playing around.  Main focus was to pump up for photos.  Thus, here are some photos (photobucket):  Progress Pics, Nov 6 2010
I still have a bit farther to go to have visible abs.  Although I am getting striations in my back, which makes me happy.

Went in for hydrostatic weighing/bodyfat testing today.  Yeah, I think the testing equipment they had is off.  They had a hell of a time getting Wendi measured at all.  And my results came back at 15.3% bodyfat.  Granted, I am not shredded yet.  But 15%?  I think that is a wee bit high.  Having tried the cheap place, we will probably go into CSU for caliper and hydrostatic testing.  More expensive, but hopefully they will have better equipment.

After the weigh-in, we went to Denny's for breakfast.  Yeah, not nearly as good as I remember.  Ate, but it was pretty much a feeling of "ok, I need food.  This qualifies, more or less."

After food, I went in for a back massage.  Johanna (massage therapist) kept giggling at me because I was making very appreciative groans.  After twelve weeks of deadlifts and pullups my traps were apparently a bit kinked.

Coming home, pretty much ate on-diet, but with the addition of some home-made applesauce (sooooo tasty).  Honestly, aside from one or two restaurants, I have no cravings for junk food.  Just slightly larger portions, and maybe some fruit.

Awesome thing:  Stopped at the local grocery market on the way home for some basic stuff.  They were having a sale on sirloin.  $3/pound.  Poor butcher had to cut up two entire sirloins for greed little me (I picked up 20# of steak - might go back and get more later on).

Thursday, November 4, 2010

Silly Squats

I am strangely hyper and energetic today (although I am low on strength).  Perhaps it is the knowledge that the diet ends after tomorrow.  Anyhow, instead of my scheduled day off of lifting, I decided to go play.  And thus came into being my silly squat session.

Used a light weight (only 135#) and a 16" box for depth (touch & go).  Cranked out 100 reps in six sets (20,20,10,20,20,10).  If I was pushing myself, I could have gone much heavier or used fewer sets.  But today was just play time.  Got my heart rate up quite nicely.

Note:  when it is routinely below freezing at night and only up to the high 40's during the day, barbells get friggin cold.  I had to use lifting gloves to keep my hands from freezing.  I felt like such a pussy.

And so it begins....

This blog is primarily meant for tracking my bodybuilding progress.  The reason I will be blogging my progress is so that I can have a record of how I am feeling (mentally and physically) so I can gauge how I am doing aside from my mass and measurements.

The first phase of my bodybuilding will be under the direction of Shelby Starnes (  Shelby is an awesome nutritionist and coach.  Following his guidance I have dropped over 35# in twelve weeks.  Including a week I took off of dieting and exercising to attend DragonCon.

I have not chronicled my progress on fat loss, primarily because I had not thought to do it.  In summation:  yes, I was hungry a lot.  Yes, I was grumpy and on edge rather often.  Such things happen when dieting extensively.  But losing over 35# and 6" off of my waist was worth it.

This Saturday marks the end of this round of the diet.  I will be going in for hydrostatic body composition testing (aka - dunk under water, measure bodyfat).  The next week will be an "off" week.  No diet (yay restaurants!), no serious lifting/exercise routine.  Just eating when hungry, lifting when bored, and lots of wood chopping (I need to build up the wood pile for fires).

Note:  Final progress will be noted this weekend, at the end of the diet phase.  I will be taking progress pictures at that point.  Possibly posting them as well.

Based upon my state this Saturday, I will either be continuing to diet a bit more or or engaging Shelby for a muscle gaining program.  Which option I take depends upon my bodyfat levels and what Shelby deems appropriate.  Usually his requirement is for a client to have visible abs before embarking on a mass gaining cycle.  I am not quite there yet, but if I am much below 10% bodyfat I am going to see if I can convince him to let me start anyways, with the note that I apparently do not have sufficient muscle at this point to have abs without dropping to extremely low bodyfat percentages.  But if he says "no", then it will be back to dieting for me.

Plan for phase 1 of bodybuilding (once it begins):
1.  Train under Shelby for 12 weeks.
2.  If all goes well, continue with his guidelines for an additional 12-16 weeks.
3.  If I stagnate or start having problems, re-engage Shelby for additional coaching.
4.  At the beginning of July or so, halt mass gaining and go on a 6-8 week fat loss cycle.  Goal:  be shredded for DragonCon (beginning of September)

My end goal/pipe dream is to have a physique comparable to the Golden Era bodybuilders (Arnold era).  My ideal physique would be something like Serge Nubret.
Small waist, super-hero look, not overly bulked.  Modern bodybuilders are very thick and much more muscular, but I do not like the look as much.  In the above photo, Serge (at 6' tall) is only about 215#.  So I have hopes that I can come close to how he looks.  As opposed to some of the modern pros who are about 300# or more at under 6'.

Anyhow, initial rambling is over.  Only two more days on this part of the diet.  Hooray!