Mass: 200.25 (+0.75)
Waist: 34.875 (-0.125)
Arm: 16.125 (+0.125)
Thigh: 24.625 (--)
Calf: 15.0 (--)
Small changes this week, but that is ok. If I can keep my waist going down a little and my mass going up a little every week, I will be happy. If I can gain about 4-5# and drop about 1/2 an inch off of my waist over the next month I will be quite content. I'd even be ok with maintaining mass while dropping my waist, or maintaining my waist while gaining mass. Just so long as the waist does not go up and my mass does not go down.
Workout-wise, I seem to be not so much in a program-ADD mode, as in a "figure out what works for me right now" mode. I am on a 4-5 day rotation: Chest, Back, Legs, Shoulders+Arms. And depending upon how my days go (ex: I cannot lift on Saturday due to gym hours), I will throw in a total body or conditioning workout between my shoulder & chest days. I am also trying to do at least a bit of conditioning (currently elliptical sprints) at the end of some of my workouts.
Sunday, October 30, 2011
Sunday, October 23, 2011
2011-10-23 Check in [199.5 @ 35.0]
Mass: 199.5 (+1.75)
Waist: 35.0 (+0.625)
Arm: 16.0 (--)
Thigh: 24.625 (--)
Calf: 15.0 (--)
Obviously, I am not happy with these results. However, I cannot be terribly surprised.
Workouts: 1/2 on Sunday plus a 3 mile hike, 1 on Monday, 1 on Tuesday. No cardio to speak of
Diet: Very inconsistent, plus several very bad meals. Wednesday night (1am) had Wendy's. Thursday night had a lot of bread. Friday night had Rodizio's. Saturday had Del Taco and Wendy's. Granted, these were due to social things (Wednesday: Thorn of Gesthemene, Thursday: Janna&Jade, Friday: Jon&Laurell, Saturday: Five Finger Death Punch).
Anyhow, I need to fix this up. I am going to be lowering my intake a bit (and being more careful with it), getting all of my workouts in, and doing cardio & abs at least a few times. My hope for cardio is to do it pre-breakfast on days when I don't have any morning work. And if I have the energy/time, I will do some after lifting sessions. If I can reduce my waist without dropping mass too quickly I will be happy. Well, I will be happy with waist reduction in general. I just do not want to drop 10# to get back to a 33" waist. That would erase all of the mass gain I have had.
Diet for this week:
Breakfast, pre, post-workout: 40gP + 40gC
other two meals: 40gP + 20gF
Peri-workout: Surge Recovery immediately following lifting
We'll see how this goes.
Waist: 35.0 (+0.625)
Arm: 16.0 (--)
Thigh: 24.625 (--)
Calf: 15.0 (--)
Obviously, I am not happy with these results. However, I cannot be terribly surprised.
Workouts: 1/2 on Sunday plus a 3 mile hike, 1 on Monday, 1 on Tuesday. No cardio to speak of
Diet: Very inconsistent, plus several very bad meals. Wednesday night (1am) had Wendy's. Thursday night had a lot of bread. Friday night had Rodizio's. Saturday had Del Taco and Wendy's. Granted, these were due to social things (Wednesday: Thorn of Gesthemene, Thursday: Janna&Jade, Friday: Jon&Laurell, Saturday: Five Finger Death Punch).
Anyhow, I need to fix this up. I am going to be lowering my intake a bit (and being more careful with it), getting all of my workouts in, and doing cardio & abs at least a few times. My hope for cardio is to do it pre-breakfast on days when I don't have any morning work. And if I have the energy/time, I will do some after lifting sessions. If I can reduce my waist without dropping mass too quickly I will be happy. Well, I will be happy with waist reduction in general. I just do not want to drop 10# to get back to a 33" waist. That would erase all of the mass gain I have had.
Diet for this week:
Breakfast, pre, post-workout: 40gP + 40gC
other two meals: 40gP + 20gF
Peri-workout: Surge Recovery immediately following lifting
We'll see how this goes.
Sunday, October 16, 2011
2011-10-16 Check in [197.75 @ 34.735]
Mass: 197.75
Waist: 34.375
Arm: 16.0
Thigh: 24.625
Calf: 15.0
My waist is growing larger than I would like it to. However, my thigh and calf are larger than they have been since I started cutting fat 16 months ago. And I am leaner than I was at that point.
Anyhow, I will actually control my diet a bit. Mostly by actually measuring my intake and not just eating randomly sized portions. I will also add in a bit of cardio. If that doesn't work, I will cut out wheat again (yes, I know, it is bad), and add in more cardio.
Last week is when I started high rep squats. It looks like they work well, so I am going to continue them. However, the new hypertrophy program I was on courtesy of CT was killing me. I had no strength or endurance, and was having hypoglycemic crashes after every workout regardless of food intake. I am going to try out a workout that is based more upon what I have found works for me. Mostly in the 8-10 rep range. I will be going back to a fairly standard five day split (chest, quads, back, shoulders, hamstrings). Although I will some extra quad work on my hamstring days. Progression will be either straight weight (for a few exercises), or volume then weight (ex: week 1 - 4x8, week 2 - 4x10 with same weight, week 3 - 4x8 with more weight).
Waist: 34.375
Arm: 16.0
Thigh: 24.625
Calf: 15.0
My waist is growing larger than I would like it to. However, my thigh and calf are larger than they have been since I started cutting fat 16 months ago. And I am leaner than I was at that point.
Anyhow, I will actually control my diet a bit. Mostly by actually measuring my intake and not just eating randomly sized portions. I will also add in a bit of cardio. If that doesn't work, I will cut out wheat again (yes, I know, it is bad), and add in more cardio.
Last week is when I started high rep squats. It looks like they work well, so I am going to continue them. However, the new hypertrophy program I was on courtesy of CT was killing me. I had no strength or endurance, and was having hypoglycemic crashes after every workout regardless of food intake. I am going to try out a workout that is based more upon what I have found works for me. Mostly in the 8-10 rep range. I will be going back to a fairly standard five day split (chest, quads, back, shoulders, hamstrings). Although I will some extra quad work on my hamstring days. Progression will be either straight weight (for a few exercises), or volume then weight (ex: week 1 - 4x8, week 2 - 4x10 with same weight, week 3 - 4x8 with more weight).
Thursday, October 13, 2011
2011-10-13 Crashing out
I do not believe that my crashes are simply due to the workouts. I crashed out last night even without exercising. I do not know why I am running down so much in the evenings.
Wednesday, October 12, 2011
2011-10-12 general update & notes
1. For the three weeks before D*Con, when I switched from fat loss to mass gain, I had great results following CT's Indigo plan. The supplement, combined with the high-volume lifting, worked really well
2. Immediately following Con, I broke my wrist, which greatly limited me.
3. A month after the wrist issue, I got food poisoning. Wasn't able to eat or exercise for a week. Killed me
4. I have worked out three times since the food poisoning. Each workout has left me utterly drained, and my strength levels are extremely low. I have crashed out each time.
5. I have one more bottle of Indigo, and I hope to have some decent progress on it.
6. I have started going to the gym again, due to the weather
2. Immediately following Con, I broke my wrist, which greatly limited me.
3. A month after the wrist issue, I got food poisoning. Wasn't able to eat or exercise for a week. Killed me
4. I have worked out three times since the food poisoning. Each workout has left me utterly drained, and my strength levels are extremely low. I have crashed out each time.
5. I have one more bottle of Indigo, and I hope to have some decent progress on it.
6. I have started going to the gym again, due to the weather
Sunday, October 9, 2011
2011-10-09 Check In [193.0 @ 34.0]
Mass: 193.0 (-5.75)
Waist: 34.0 (-0.75)
Arm: 16.0 (-0.25)
Thigh: 23.875 (-0.5)
Calf: 14.75 (-0.125)
This week sucked. I contracted a nasty case of food poisoning on Monday. I was completely unable to eat for over 48 hours, and spent the rest of the week eating once or twice a day. Saturday was the first day I had three meals. I normally have five.
Waist: 34.0 (-0.75)
Arm: 16.0 (-0.25)
Thigh: 23.875 (-0.5)
Calf: 14.75 (-0.125)
This week sucked. I contracted a nasty case of food poisoning on Monday. I was completely unable to eat for over 48 hours, and spent the rest of the week eating once or twice a day. Saturday was the first day I had three meals. I normally have five.
Monday, October 3, 2011
2011-10-03 Check in [198.75 @ 34.75]
2011-10-03 check in & general status
Mass: 198.75 (+1.5)
Waist: 34.75 (+0.75)
Arm: 16.25 (+0.125)
Thigh: 24.375 (--)
Calf: 14.875 (--)
Yes, a day late. I forgot to weigh in yesterday.
The mass & waist gain is unsurprising. My diet has sucked, I have not had energy or stamina to work out, and I felt somewhat bloated this morning (not sure why, but my guts were unhappy).
On the upside, my leg workout just kicked ass. HFSW went really well (everything was insanely easy). Even the DB bench press I was able to to stop-reps (pause in the fully stretched position, then drive up).
Quad work:
Ramping Leg press - everything was explosive. Until I got near my max weight the sled actually left my feet. Plus, I went heavier than last time.
Lunges & hack squats - Actually hit failure on these. My last set of hacks I only got 7 reps, rather than 12. The dead-stops below parallel are killer
Leg extension & bodyweight squats - For the squats, my quads were so fried that I focused on glute & hamstring based movement. Bonus feature - doing the squats like this (mid-stance, pure posterior chain) meant I felt NOTHING in my knees. Usually my stopping point in squats is that the side of my knees give out. This is not due to bad form, but rather because I have had surgeries on both knees. I also am a quad-dominant squatter. Even in a wide-stance power squat my lower quads & knees take a beating. I am going to have to work on the mid-stance posterior squat form more. If it works well with a bar on my back, I might just have to completely revamp my technique to do it this way.
Also: All praise be to TrueProtein's Geraniamo. I was REALLY dragging this morning, much like I have been the entire past week. I downed some Geraniamo before my workout, and I was flying. I guess I just needed the energy boost.
Mass: 198.75 (+1.5)
Waist: 34.75 (+0.75)
Arm: 16.25 (+0.125)
Thigh: 24.375 (--)
Calf: 14.875 (--)
Yes, a day late. I forgot to weigh in yesterday.
The mass & waist gain is unsurprising. My diet has sucked, I have not had energy or stamina to work out, and I felt somewhat bloated this morning (not sure why, but my guts were unhappy).
On the upside, my leg workout just kicked ass. HFSW went really well (everything was insanely easy). Even the DB bench press I was able to to stop-reps (pause in the fully stretched position, then drive up).
Quad work:
Ramping Leg press - everything was explosive. Until I got near my max weight the sled actually left my feet. Plus, I went heavier than last time.
Lunges & hack squats - Actually hit failure on these. My last set of hacks I only got 7 reps, rather than 12. The dead-stops below parallel are killer
Leg extension & bodyweight squats - For the squats, my quads were so fried that I focused on glute & hamstring based movement. Bonus feature - doing the squats like this (mid-stance, pure posterior chain) meant I felt NOTHING in my knees. Usually my stopping point in squats is that the side of my knees give out. This is not due to bad form, but rather because I have had surgeries on both knees. I also am a quad-dominant squatter. Even in a wide-stance power squat my lower quads & knees take a beating. I am going to have to work on the mid-stance posterior squat form more. If it works well with a bar on my back, I might just have to completely revamp my technique to do it this way.
Also: All praise be to TrueProtein's Geraniamo. I was REALLY dragging this morning, much like I have been the entire past week. I downed some Geraniamo before my workout, and I was flying. I guess I just needed the energy boost.
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