Saturday

Damn, my lower back got racked up later in the evening yesterday.  Then again, I felt like crap most of the afternoon.  Went to bed at 8pm.

Pretty much any position I was in hurt.  I eventually nodded off (and woke up due to cat-ness).  This morning, I was still sore.  Got my lower back to crack a bit, had a cookie, and feel much better.  Now I am just mildly sore (DOMS), rather than "ow fuck this hurts"

Friday

Found my working weight on rack pulls, deadlifts, and power cleans.
Note to self:  warm up lower back & glutes before deadlift cycles.  Stretching, mobility, light RDLs/GMs, etc.  Lower back is upset with me at the moment.

My working weights on everything are rather low.  Two reasons:  1) I will be doing high-speed circuits; 2) I'd rather low-ball my estimates and then kick them up as needbe.  I will be hitting each circuit series (deadlift, benchpress, squat, overhead press) twice per week.  So I will be getting in a lot of total volume, and fatigue will probably accumulate rapidly.

On Monday & Tuesday I will probably do a run through of everything to see how it feels, and tweak things if necessary.  That way I will have a baseline before starting the program in full.

Thursday - jogging & stuff

Went for a jog for the first time in months.  Two mile walk/jog/run (home -> end of road -> other end of road -> home).  Useful thing about a road that is exactly 1 mile from end to end.  *grin*  Taking out the time to walk to the street & stretch a little, it took me just about 25 minutes.  Obviously, I need to add distance (another mile) and increase speed (maximum 30 minutes for all 3 miles).  But still, not horrid for my first outing.

Later today I will lift.  Probably find my 5RM for rack pulls, deadlifts, top-half shoulder press, and military press.

Tuesday - restart diet, lots of cardio, & Maxes vs. bodyweight

After the past week of no diet or exercise (including a lot of restaurant meals or gluttony), I am going on a hard-core diet & exercise routine for the next week or so.  My plan over the next eight days is:
1.  do two cardio sessions per day - fasted steady state in the morning, and interval sprints in the evening
2.  lift at least two days out of three - No set plan, but I will probably do something silly like work up to 5-rep maxes in lots of things.  Which would be useful so I can do CT's star complexes without a lot of dialing in [I need to hit 3-5 reps of certain exercises, which to me implies a 5-rep max]
3.  diet:  ~25gP + 10gF per meal.  Pre & Post workout have about 20-25g of carbs.  Six meals per day [~150gP + 60gF + 50gC].  Including incidental calories, that will give me about 1500 kCal/day.

Things I need to find my maxes in:

5-rep max
1.  Rack lockouts
2.  bench press
3.  top half squat
4.  front squat
5.  rack pulls
6.  deadlift
7.  seated top-half overhead press
8.  military press

3-rep max
1.  power clean (from hang)
2.  push press
===================================
At a bodyweight of about 180#, my maxes are as follow
Military press - 135# (0.75x bodyweight)
Bench - 225# (1.25x)
Squat - 315# (1.75x)
Deadlift - 415# (just over 2.25x)
I am really weak.  But the correlation is amusing.

I want to up the numbers to at least
military ~ 1.0x (~200#)
bench ~ 1.75x (~300#)
squat ~ 2.25x (~400#)
deadlift ~ 2.75x (~500#)

granted, those numbers will shift a bit if I gain mass (which I should).  But 200/300/400/500 would be a nice set of numbers to put up/

Wednesday

I did my PLP yesterday.  got 22 reps of neutral-grip pullups.  New record!  I did not do any other exercise, as I had to get Bryan's kilt finished & shipped off.

Today I will probably have time for PLP, but nothing more.  Megan comes into town.  So diet/exercise the next few days will be very spotty.  Once things settle down, I will try out CT's new Five Star Complex workout.  It seems really well put together, and has the four-day split from 5/3/1 that I like.

Also, I am down about 1# from Sunday.  So it looks like my current diet is just about perfect.  So I'll keep it up for when I get back to dieting.

monday - heavy & PLP 30

PLP - did 20/10 today.  Will be using Geraniamo before lifting today.

Will probably do CT's new Star Complex thing after S&W.  Seems fun, but I'll need to build a sled.

later...

Did not do my planned workout.  Got the bar on my back, and it just felt horrendously heavy.  Instead, I played.
Squats with 185#, front squats at 135#, jump squats with 20# dumbbell, long jumps (8' per jump), box jumps (went up to 32".  Need to make a higher box), plyo pushups (off the bench), and flat bench press.

On the bench front - hooray for CT!  His trick up shrugging shoulders up (instead of the 'back & down' of powerlifters), combined with the FatGripz, let me bench without shoulder pain.  I was able to work up to a 225# single.  I might have been able to go a few pounds heavier if I did not max out on declines on Sunday, but oh well.

I have figured out where I am in relative strength terms.  Basing my bodyweight on 180# (where I will be again soon):
Bench = 1.25 x BW (~225#)
Squat = 1.75 (~315#)
Dead = 2.25 (~405#)

Not very impressive, but at least better than I thought.

2011-04-17 Sunday Checkin [187.5@33.0]

Weigh in sucked.

Diet - reducing
Cardio - increasing

I estimate that I need be around 170# or a bit less for my abs.  So call it 20# total loss from current.
Goal is abs by September 1st.  So that gives me around 19 weeks.  Inside of that time frame:  Megan coming this week (several meals out, including Rodizo's), then Sheep & Wool (Marrakesh & almost everything else), then my parents for a weekend.  So I will have to play damage recovery several times.  Bad food + not enough exercise (if any) will probably lead to at least 10# of unwanted gains.  So if I can average about 1.5# loss per week on my non-fucked weeks I should be on track

The week after Megan (before S&W) I will have to kick my ass with workouts.  If I can, I will do two-a-days, every single day.  Plus cardio.  Might as well burn myself down so that the junk food doesn't hurt me too badly.

=======================

Well, that was pathetic.  Regular workout was a no-go, as my knee is still unhappy.  Instead, I maxed out in decline bench and chinups.  I wanted to do push-press as well, but was unable to do so.
Decline bench press - 265#
Chinup - 100#

Seriously, that's all?  I am incredibly fucking weak.

Saturday - PLP 30

Did 30 reps of PLP (15/10/5).  Which sucked.  Did it in the gym, so regular pullups & jump lunges.

Friday - medium & PLP 27

@11:45 - just did my PLP.  Sets were 15/10/2.  I need to work on my endurance for the pullups.  Ah well.  Still, going Max/max/finish seems like it is a good strategy.

Medium (8-10 reps) today.  Hopefully I'll actually finish the workout for once. *wry grin*  Although I need to figure out something to replace the high pulls.  Perhaps straight-arm pulldowns.

@17:00 - I only did incline db press, 1-hand row, and floor press.  My knee hurts, so I skipped the lower body motions.

Thursday - off & PLP 26

Did PLP in the evening, with 13/13.  I seem to be approaching my limit on pullups (especially with lotion covered hands).  I might have to start breaking into three sets.  Go for max reps each time, and then finish off in a third set.

Wednesday - Light & PLP 25

@19:30 - Got through most of the workout.  Last set of DB bench & curls I dropped, due to elbow & shoulder issues.
PLP was ok.

Did a 1.5 mile with the jog about an hour after my workout.

Tuesday - Heavy & PLP 24

@18:30 - So, woke up at 05:00 this morning.  Wayyy too early.

Was dragging a bit pre-workout, so I took a triple shot of Geraniamo.  Workout went pretty well.  Squats were tough, and I did not have a massive improvement.  Everything else went well.  Decline bench and D-rows were exceptional.  I actually went up an extra 5# on my last set of each.  Next week I will have to go up more.

I have not done my PLP yet.  I will do it later this evening.

@20:15 - just did PLP.  Rather a bit more difficult doing it two hours after lifting, as compared to in the morning.

Monday - PLP 23. Possibly lift?

@10:00 - did my PLP as 12/11.  Felt ok, nothing really to mention.  I might lift this evening after Wendi gets home, or I might put it off until tomorrow (T-W, F-Sat).  We'll see how I feel.

Sunday - just cardio

Just did some cardio today.  Steady state, level 10, hit just over 400 calories.  Tomorrow I shall attempt PLP and lifting.

2011-04-10 Sunday Check in [191.5@33.0]

DETAILED MEASUREMENTS
Weight:  191.5 (+2.5)
Waist:  33.0 (+0.125)
Arm: -- (did not measure, due to tattoo)
Thigh:  23.675 (+0.125)
Calf:  14.675 (+0.125)

DIET:
Kind of crappy, especially yesterday.  Muffins, cookies, subway, etc.

CURRENT CARDIO:
Nada

TRAINING PLAN:
TBT week 2 - went ok overall.  Did not do my speed workout, as it was tattoo day.

HOW TRAINING/STRENGTH GAINS ARE GOING:
Monday - great.
Tuesday - eh
Thursday - eh

COMING WEEK:
1.  dropping food a bit
2.  staying on track with workout
3.  PLP continues...
4.  Cardio on off days, perhaps?
5.  Abs.  Do them.


=======================


Only good point about being back at 33.0":  comparing my mass to the previous times I was at this size
2010-10-10:  186.0# 
2011-01-02:  188.25# (+2.25)
2011-04-10:  191.5# (+3.25, total +5.5)


So I have the same waist measurement, but I am heavier.  This is a very good thing in my view.  I still am going to lean out slowly for a while, as 33" is my absolute upper limit on waist size.  But still, 4.5# heavier at the same waist size = good.

Friday - Speed, PLP 22, tattoo

PLP went fine this morning.  This afternoon at some point I will be doing my speed workout.  And this evening, I have my next tattoo session.  Which means that I will be out of commission for a few days.  Also that I will have a cheat meal tonight post-tattoo (probably Perkins).

Thursday - Medium & PLP 21

@09:30 - PLP was 11/10 this morning.  Lifting today is medium day, with the goal of actually finishing the workout (unlike last week).

Nothing major, slightly hungry at the moment.

@20:00
Lifted very late (started after 17:30).  I changed things up a bit.
1.  TP deadlift I am now using the high handles.  I am able to concentrate more on my hamstrings this way.  With the low handles it becomes more of a squat/good morning, so a lot more quads & lower back
2.  I shifted front squats to the end of the workout, so I would have juice for the other stuff
3.  I am going to drop high-pulls.  They fuck with my shoulders too much.

I had to stop after my first set of high pulls, which means I did not get my front squats in.  Oh well.  I had a fairly decent session up until that point.

Off & PLP 20

@09:00
Mid-week weigh in:  190.5#, 33.0"
It seems like any mass I gain just goes directly to my waist.  *sigh*

PLP comes in a while.  Too long before breakfast, and now I am catching up on stuff.

@10:30 - PLP went ok.  Nothing major.

Tuesday - Light & PLP 19

@08:45 - woke up, had about a 45 minute delay before getting to PLP and then breakfast (watched puppy while Wendi exercised).  Did the PLP as 10/9.  Slightly tired during the second set of pullups, but the delay before exercising is probably to blame.  Well, that, and yesterday's workout.

@16:30 - lifting was eh.  Nothing exciting.  Just got through it.

monday - Heavy & PLP 18

@08:30 - Morning routine is going to be a bit wonky for quite a while, due to the puppy.  However, I was able to get my PLP in before breakfast.  Broke it up into 10 & 8.  My general plan is to keep things as two sets, as evenly balanced as I can.  I should hopefully be able to get up to at least 15/15 before I need to break into three sets.  Which should take me a couple of weeks, as my tattoo will stop my progress for a few days.

This evening is my heavy day.  If it is nice enough out, I will just toss Leika into the enclosed dog run while I lift.  If not, I will have to clean up part of the gym for her.

@17:00 - Workout went much better than expected.  I went in feeling like shite.  Depressed, low on energy, no motivation.  But once I got the bar loaded up and on my back, everything fell away.  I beat last Monday in every respect.  More weight and/or reps on each exercise, quicker overall workout (less rest required), and I was able to concentrate on the target muscles more.  So, today's session firmly goes in the "win" category.

2011-04-03 Sunday Check in [189.0@32.875] + PLP17

DETAILED MEASUREMENTS
Weight:  189.0 (+0.25)
Waist:  32.875 (+0.125)
Arm: 15.75 (no change)
Thigh:  23.5 (no change)
Calf:  14.5 (no change)

DIET:
Went with the "hungry, eating again" plan.  Nothing structured.  This coming week, I will be adhering to my written diet, aside from possibly Friday night, post-tattoo.  See how I do.

CURRENT CARDIO:
Nada

TRAINING PLAN:
TBT-ish week 1.

HOW TRAINING/STRENGTH GAINS ARE GOING:
Good at the start of the week, tapered off a bit at the end.  


COMING WEEK:
1.  stay on structured diet, see how it goes
2.  TBT week 2


Who knows, provided I don't crash badly I might lean out a bit on this plan.  Which would not be a bad thing.
=============


PLP 17 - did 10 rep cycle, then 7 reps

Saturday - Off & PLP 16

@08:00
No lifting today, but gardening results in lots of GPP.
PLP, I got all 16 reps non-stop.  Go me.

I am planning on sticking to my diet as much as possible next week, aside from a possible post-tattoo meal.  If I can control my crashes (or just limit them to bed-time), I might just work on slowly leaning out over the next few weeks.  My food intake is high enough that I have a lot of room to cut it down.  I'll see how things go.  Who knows, my current meal plan might result in me losing a bit anyways.

Friday - speed day & PLP 15

@8:15 - Gained 1.5# back since Wednesday (did not measure waist).  I am perfectly fine with that.

PLP - got all 15 reps straight through.  Yay me.

@18:30 - workout went ok.  Need to work on my speed/endurance, but I am not too displeased with my performance.