I have started doing cardio twice a week on Tuesday & Thursday. Just jogging on the treadmill for now. If I need additional cardio and/or sprints to help with fat loss I will fold them in.
My progression is very simple. Start at 1 mile. Every session, add 0.25 miles to my distance. My initial goal is 3 miles (5k). Once I hit that, I will either push on to 4 miles (distance around the block), or start increasing my speed. Depends upon how I feel.
Starting today at 1 mile, I should be up to the 3 mile mark by the end of February (4 weeks).
Tuesday, January 31, 2012
Sunday, January 29, 2012
2012-01-29 Check in [206.75 @ 36.0]
Mass: 206.75 (+1.25)
Waist: 36.0 (+0.25)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf: 15.125 (+0.125)
This was not unexpected. Deload week, ate out way too many times (Texas Roadhouse, Subway, Kabob place, leftover kabobs), and did not stick to my diet the rest of the time (desserts, random snacking, not eating on plan in general). I did not have my peri-workout shakes, but that was not much help.
This week starts my next cycle of 5/3/1. I am increasing more rapidly on things in order to keep everything in step. The plan is that during the 5-3-1 week in March (cycle after this coming one) I will have my "1" set be at my tested 1RM. So I will do the 5/3/1 sets, and then push more singles to test out my new maxes.
As for the higher increases: OHP +5#, Bench +10#, Squat +15#, Deadlift +20#. Increasing by these amounts for the next two cycles will put me at my previous maxes at the correct point.
NEW DIET ROUTINE
1. 40p + 30f
2. 50p + 60c (pre-workout)
3. 50p + 60c (post-workout)
4. 40p + 15f
5. 40p + 15f
A bit less protein (30g), but the rest of the numbers remain the same. Just shuffled around to have all of my carbs be peri-workout.
Waist: 36.0 (+0.25)
Arm: 16.5 (--)
Thigh: 25.0 (--)
Calf: 15.125 (+0.125)
This was not unexpected. Deload week, ate out way too many times (Texas Roadhouse, Subway, Kabob place, leftover kabobs), and did not stick to my diet the rest of the time (desserts, random snacking, not eating on plan in general). I did not have my peri-workout shakes, but that was not much help.
This week starts my next cycle of 5/3/1. I am increasing more rapidly on things in order to keep everything in step. The plan is that during the 5-3-1 week in March (cycle after this coming one) I will have my "1" set be at my tested 1RM. So I will do the 5/3/1 sets, and then push more singles to test out my new maxes.
As for the higher increases: OHP +5#, Bench +10#, Squat +15#, Deadlift +20#. Increasing by these amounts for the next two cycles will put me at my previous maxes at the correct point.
NEW DIET ROUTINE
1. 40p + 30f
2. 50p + 60c (pre-workout)
3. 50p + 60c (post-workout)
4. 40p + 15f
5. 40p + 15f
A bit less protein (30g), but the rest of the numbers remain the same. Just shuffled around to have all of my carbs be peri-workout.
Sunday, January 22, 2012
2012-01-22 Check In [205.5 @ 35.75]
Mass: 205.5 (-2.5)
Waist: 35.75 (-0.25)
Arm: 16.5 (-0.25)
Thigh: 25.0 (--)
Calf: 15.0 (-0.125)
Not happy with the mass vs waist loss. Nor is the arm decrease a good thing.
This week is a deload, so I am going to reduce my lifting volume and add cardio in. Jump rope or elliptical at the gym, treadmill or bike at home. Hopefully it will increase my fat to mass loss ratio
Waist: 35.75 (-0.25)
Arm: 16.5 (-0.25)
Thigh: 25.0 (--)
Calf: 15.0 (-0.125)
Not happy with the mass vs waist loss. Nor is the arm decrease a good thing.
This week is a deload, so I am going to reduce my lifting volume and add cardio in. Jump rope or elliptical at the gym, treadmill or bike at home. Hopefully it will increase my fat to mass loss ratio
Sunday, January 15, 2012
2012-01-15 Check in [208.0 @ 36.0]
Mass: 208.0 (-0.25)
Waist: 36.0 (--)
Arm: 16.75 (--)
Thigh: 25.0 (-0.25)
Calf: 15.125 (--)
Pathetic results, but not really surprising. I was not compliant with my diet. Most of my meals were acceptable, but I had a huge Subway meal on Monday, and On The Border was lunch on Saturday. I had ice-cream and other treats a couple of times. I also skipped several meals this week.
This coming week I will stay on plan (no cheating permitted). I will also be trying out a new martial arts school. Monday & Wednesday will be two hour sessions, and Tuesday & Thursday will be one hour sessions. There is also a "ring fitness" class on Tues & Thurs that is another hour if I really feel the need. Hopefully staying on plan combined with the additional six hours of martial arts will restart my weight loss.
Waist: 36.0 (--)
Arm: 16.75 (--)
Thigh: 25.0 (-0.25)
Calf: 15.125 (--)
Pathetic results, but not really surprising. I was not compliant with my diet. Most of my meals were acceptable, but I had a huge Subway meal on Monday, and On The Border was lunch on Saturday. I had ice-cream and other treats a couple of times. I also skipped several meals this week.
This coming week I will stay on plan (no cheating permitted). I will also be trying out a new martial arts school. Monday & Wednesday will be two hour sessions, and Tuesday & Thursday will be one hour sessions. There is also a "ring fitness" class on Tues & Thurs that is another hour if I really feel the need. Hopefully staying on plan combined with the additional six hours of martial arts will restart my weight loss.
Wednesday, January 11, 2012
Power lifting classifications
http://www.rawpowerlifting.com/classifications.htm
Basing myself on the 198# weight class (where I will be in a few weeks):
Current maxes:
Current ranking
Basing myself on the 198# weight class (where I will be in a few weeks):
Current maxes:
- Squat - 365
- Bench - 235
- Deadlift - 425
- Total - 1025
Current ranking
- Squat: Class 3
- Bench: Class 4
- Dead: Class 3
- Total: Class 3
Increases needed to move up classes
- Squat: Class 2 - 20#
- Bench: Class 3 - 26#; Class 2 - 64# (yes, my bench is weak as hell)
- Dead: Class 2 - 25#
- Total: Class 2 - 51#
Tuesday, January 10, 2012
Cycles until training max = PR
From the beginning of my 5/3/1, the number of cycles until I will be hitting my previous 1RM in training (on 5/3/1 days):
Bench - 7
Squat - 6
OHP - 5
Deadlift - 7
I am currently on cycle 3.
To have my bench, squat, and deadlift catch up to ohp (in number of cycles), my increases for the next two cycles need to be the following:
Bench - 10# per cycle
Squat - 15# per cycle
OHP - 5# per cycle
Deadlift - 20# per cycle
This would have me hitting my previous 1RM in training during cycle 5, which will be in March. Must think on this more.
Bench - 7
Squat - 6
OHP - 5
Deadlift - 7
I am currently on cycle 3.
To have my bench, squat, and deadlift catch up to ohp (in number of cycles), my increases for the next two cycles need to be the following:
Bench - 10# per cycle
Squat - 15# per cycle
OHP - 5# per cycle
Deadlift - 20# per cycle
This would have me hitting my previous 1RM in training during cycle 5, which will be in March. Must think on this more.
Upper chest - getting better
New metric for upper-chest development: Front Squats.
Last night, I realized that while doing front squats, the bar was actually resting on my upper pecs, rather than just on my delts. I have therefore added sufficient upper chest muscle that I can make a bar shelf. Granted, my chest still needs a lot of work. As do my shoulders, arms, back, legs...Ok. All of me needs a lot of work. But this is positive proof that I have changed a bit.
Last night, I realized that while doing front squats, the bar was actually resting on my upper pecs, rather than just on my delts. I have therefore added sufficient upper chest muscle that I can make a bar shelf. Granted, my chest still needs a lot of work. As do my shoulders, arms, back, legs...Ok. All of me needs a lot of work. But this is positive proof that I have changed a bit.
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