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Knot-furlong: time it takes to sail 220 yards at 1 nautical mile per hour. Survived the first round of the holidays, but starting to look a little soft. It’s time for a new log! Male Height: 6’0” Weight: 166 lbs Measurements: Coming Soon! Goals:  Hit the Novice standards on EXRX for a weight of 165 for a 5 rep max and actually have an average weight of 165 as computed by Physics Diet by March 1st. That gives me 3 months of consistently going to the gym to get back in the swing of things.I’m really close on that second point, and I’d like to try recomping for a bit. I really want to get rid of my lower belly fat. I’ve gotten increasingly self-conscious about it over the last couple years, and I’ve never not had it. Gotta get gone. E/N About a year ago I hit the heaviest weight I had ever been, 185 lbs. I was fat. And weak. I made a change and turned my diet around and lost 15 pounds. I then took a weight training class during my final semester of college. And I got less weak. I posted a log and completed two of my 3 toxxs but I failed my strength toxx (bench my bodyweight). I got job right out of school, and it’s had more downs (  ) than ups, but I have a pretty good setup. I’m living half a mile from work, so I commute farther to go to the gym. I had been going regularly, but the last two months I’ve been skipping. This log is intended to help me get back on track and rekindle my motivation. I’m going with a modified Alfalfa Program 2 (the 3-day split) on Monday, Wednesday, Friday. Monday: 2x8 Bench Press 2x12 Incline Bench Press 2x8 Military Press (considering moving to another day, after the first two exercises I’m pretty beat. Could just be conditioning though) 2x12 Machine Fly 2x12 Lying Triceps Extension (skullcrushers) Wednesday: 3xAMAP Pull-ups 3x8 Chest-Supported Row (because I have a hard time activating my back muscles any other way) 3x10 ~EZ-Bar Curlz~ 3x10 Weighted Incline Crunches Friday: 2x10 Squat 1x10 Deadlift 2x10 Straight Leg Deadlift 2x10 Leg Press Diet: Lunch: Everyday consists of a salad with 8 oz of baked chicken breast and 1 serving of light dressing, plus some assorted cheese, nuts, and berries. The gf weighs everything before it goes in, so the salad is a consistent 300 calories. Very filling, low calorie. Highly recommended for anybody looking to lose weight. Dinner: I cook just about every night, and it can vary quite a lot. I’ll post any notable successes or failures here to keep things interesting.
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| # ? Nov 27, 2012 02:03 |
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| # ? May 22, 2013 13:35 |
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February 2012    November 2012     
NomNomNom fucked around with this message at Nov 27, 2012 around 15:45 |
| # ? Nov 27, 2012 02:11 |
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Marking this log to follow since you're following me  .Are you going to be tracking your nutrition much or are you just kinda going with it?
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| # ? Nov 27, 2012 02:28 |
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Tourettes Echinda posted:Marking this log to follow since you're following me I tracked for about 6 months (that big slope marked college) and I think I have a pretty good handle on how much I need to eat to gain/lose. If it gets to be a problem I'll go back to tracking. Really though my lunch salad makes it so I can stuff my face when I get home in the evening and not have a prayer of eating enough to gain weight.
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| # ? Nov 27, 2012 02:34 |
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Yesterday's Workout 11/26/2012 Hammer Strength Chest Press 2x8x160 BB Incline Press 8x95, 7x95. This was surprisingly difficult, just felt really uncoordinated. BB Mil Press 2x4x65 (The shame. I couldn't get the bar up after the incline press) Skullcrushers 2x12x45 Pec deck 2x12x110 So clearly part of my problem is endurance. I don't really want to drop the weight any more but I need to get all my reps in oh god... Edit: The DOMS are incredible today. Never stop working out. NomNomNom fucked around with this message at Nov 27, 2012 around 17:59 |
| # ? Nov 27, 2012 14:24 |
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11/28/2012 Gf's birthday, going to destroy all the sushi tonight. Workout this morning: Meh Pullups: 2x5, then 5 chins (might switch all to chins, the pull-ups kinda aggravate my shoulder, and chins are easier and supposedly work the same muscles) Chest-supported row: 3x8x145. Me? Smug. Watched another guy do rear end in a top hat rows with the whole stack. Curlz: 3x10x50 Felt a twinge in my elbow, didn’t feel good. Weighted Decline Crunches: 3x10x10 Easy as pie till last two reps. This ends up being a really short workout. Any exercises anyone would recommend adding?
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| # ? Nov 28, 2012 19:35 |
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11/30/2012 - 6:00AM Our boss decided to take us out for lunch yesterday, and I couldn't pass up a free meal. I added my lunch chicken into the pot of chicken noodle soup I made for dinner to create: Ultimate Chicken Fusion Soup! As a result I woke up at 167.8  At an all day meeting today, won't get back till late this evening. Will try to hit the gym either tonight or tomorrow morning.
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| # ? Nov 30, 2012 11:04 |
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Saturday 12/1/12 Skipped workout yesterday to work commitment, went this morning. Gym parking lot looked packed, so I expected it to be full of weekend warrior types. After getting inside, the gym was nearly deserted, except for one guy. In the squat rack. Doing curls. (They were heavy, and he had good form) So anyway I had to mix up the order of my workout, did leg press first. Leg press: 2x10x270 Beast mode. Squat: 4x5x135 Young kitten mode. My legs were so fried after the leg press. Shameful. Deadlift: 1x5x185 Again, shameful, but my groinish hamstring thing was really tight and sore at this point. Straight-legged deadlift: 2x10x135 Felt pretty good, felt it in dat rear end. (When I left curl-bro was still doing curls. He must have done 20+ sets. Getting hot-pot tonight with a bunch of friends. One of them wants to order the numbing-pot, which he says makes your mouth feel like you've been novacaine'd. Good times?
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| # ? Dec 1, 2012 15:53 |
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How did losing all feeling in your mouth around your friends go?
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| # ? Dec 3, 2012 02:20 |
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Hot pot was good, but the service was abysmal. Went with a group of 7; a table of 20 got in and out faster than we did. Helped my father dig up an ornamental tree and transplant it to the other side of their yard. Between that and my leg workout Saturday I can hardly move today. GF managed to get me to the gym this morning anyways: BB Bench Press: 2x8x125 Completed pretty handily, with what I think was good form. BB Incline Press: 10x85, 10x95 Mil Press: 2x8x65 Goddamn hard after first two exercises. Skullcrushers: 2x10x55 Fly machine: 2x12x115
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| # ? Dec 3, 2012 17:06 |
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Thinking of switching to Stronglifts 5x5, I think it might be more conducive to hitting my Toxx. Thoughts?
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| # ? Dec 3, 2012 21:27 |
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I'm a big fan of the program, since I'm on it. Either modified starting strength or the 5x5 program may be good for you if you're a true beginner, it seems like your current program has a lot of accessory work. I didn't do anything beyond the major compound lifts of Stronglifts for the first month of the program. From reading your log, it seems like some of your accessory work is leaving you exhausted for your compound lifts, which I know in my case would discourage me. I say a change to a simpler program may be a good call, and help get you building confidence.
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| # ? Dec 3, 2012 21:47 |
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Sounds good to me. Kills me that I did SS for 5 months and don't really have anything to show for it anymore. Live and learn.
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| # ? Dec 3, 2012 21:51 |
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Ugh. Work is the curse of the drinking class. I cannot wait till I can quit this hell hole. In other news I made carnitas! With cilantro-lime rice, black beans, and green pepper and onion topped with white cheese.
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| # ? Dec 4, 2012 23:36 |
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Today's theme is: Everything in moderation. Squats: 5x5x135 Started off thinking this was some weak sauce. Glad I didn't get ahead of myself and add more weight, because by the last set I was on the struggle bus. I read the Stronglifts guide, dude is totally right that when you're just starting you need to take it slow to adjust to the volume. Press: 5x85 5x85 5x75 4x74 4x75 That idea promptly left my head for the press, couldn't get 5 reps at 75 for the last two sets. Deadlifts: 5x135 5x185 At this point I was getting a little nauseated, so I didn't push it at all, just banged out the 5 reps so I could leave. Got home, and hey the apartment smells delicious! Left the goddamn crockpot on all night with my carnitas still in it Dunno if it'll still be any good for dinner tonight.Did my 5 sets of chin-ups while getting ready for work.
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| # ? Dec 5, 2012 13:42 |
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12/7/12 Finished week two! Squat: 5x5x145 Still working it back up. Man this is killing my butt. Bench: 5x5x115  I'll just stick the 35's on...  Yeah. I finished it, but the last rep of set 5 was a barely. I think I lose my my back position when I unrack the weight, because it's so low and I have stupidly long arms.BB Row: 5x5x85 A nice light weight to get things started. Totally pigged out for dinner, made chickencheeses for the girlfriend and I. Rocking out to the latest Keane album while we make smores mini cupcakes. Helping a friend move-in to his new place tomorrow,so that'll be some exercise right? Chickencheese food porn:    
NomNomNom fucked around with this message at Dec 8, 2012 around 01:21 |
| # ? Dec 8, 2012 01:03 |
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Smores mini cupcakes? Do tell!
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| # ? Dec 8, 2012 01:04 |
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She'll post about them once we finish. Gotta make a marshmallow topping and torch em!
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| # ? Dec 8, 2012 01:22 |
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The mini s'more cupcakes were a success! We made a chocolate coffee cupcake.  Then we frosted with a chocolate glaze.  Finally, we added a marshmallow meringue and torched it.  They have a secret surprise: graham cracker crust. 
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| # ? Dec 8, 2012 03:42 |
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Had quite a weekend, put together 3 large pieces of ikea furniture for my friend. I ate  pizza for the first time in god knows. Super bloaty. Woke up at 167 this morning.12/10/12 Squats: 5x5x155 Press: 5x5x75 Deadlift: 1x5x215
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| # ? Dec 10, 2012 18:10 |
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Oh god pizza. I'm headed to NY for the holidays in a week or so, there is going to be a cheat day with ALL OF THE PIZZA. How are you feeling after moving to the new program?
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| # ? Dec 10, 2012 18:27 |
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Tourettes Echinda posted:How are you feeling after moving to the new program? I have all of the butt DOMS. It's good otherwise, I'm hoping to keep making linear progress for the next several weeks before the inevitable EAT MOAR.
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| # ? Dec 10, 2012 21:15 |
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Butt DOMS, best DOMS.
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| # ? Dec 10, 2012 21:27 |
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NomNomNom posted:I have all of the butt DOMS. It's good otherwise, I'm hoping to keep making linear progress for the next several weeks before the inevitable EAT MOAR. Please learn from my mistake last week and make sure to stretch the ever living poo poo out of your posterior chain.
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| # ? Dec 10, 2012 21:33 |
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Yeah I have been foam rolling on and off. While squatting I get a bad knot on the outside of my butt cheek, like right where my hip joint is. I must look really weird smashing my ash cheek on the safety bar of the rack between sets.
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| # ? Dec 10, 2012 21:47 |
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lovely lifting today. Squats: 4x5x155 Wasn't feeling it, looked like a newborn deer, all wobbly. Bench Press: 5x5x120 BB Row: 5x5x85 Didn't really push anything, girlfriend abandoned me to get ready for an early appointment.
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| # ? Dec 12, 2012 20:34 |
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I am the worst. I slept so badly last night (career worries on my mind. Also have to clean the apartment badly) that I skipped the gym this morning. Going to grab chipotle after work, cleaning spree, watch a movie with gf, and hit the gym in the morning.
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| # ? Dec 14, 2012 13:34 |
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Get a quesarito. 
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| # ? Dec 14, 2012 14:14 |
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12/15/12 Weight: 166.6 lbs (didn't eat a quesarito) Pre-workout supp:  Squats: 5x5x165 The key is definitely taking the time to warm up. Started with the bar, added 20 each set till working weight. Press: 5x80 5x80 5x80 3x80 5x75 Deadlifts: 5x195 Nothing but a peanut. Still using straight overhand, might need to use mixed soon as I was slipping by the 3rd rep. Hilarity: Big guys jumps in the second squat rack after my gf is done using it. He doesn't raise the pins, and instead squats down to get under the bar that was at an appropriate height for a 5'2" girl. Some people.
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| # ? Dec 15, 2012 16:08 |
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12/15/12 Squats: 170x5x5 Didn't think I'd be able to get through this, somehow did. Bench Press: 125x5x5 Last rep went up slower than grandpa's dick. BB Row: 85x5x5 Nice and easy, lower back was feeling really tight. GF just got a new book, The Breakbaker's Apprentice. She told me I can only choose one: Girls, Games, or Grains.
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| # ? Dec 17, 2012 12:50 |
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okay, this will be the fourth time I've attempted this post. Let's see if I can get through it without my browser crashing. 12/18/12 Squats: 5x175, 5x175, 4x175, 4x175, 3x175. Will repeat. Press: 5x5x80. Hard, but manageable. Will increase. Deadlift: 5x205. Trying to do these in a row feels like sprinting a mile. Really takes it out of you. +random chinups. Holidays are looking good, I don't see any reason I won't be able to work out next week. Hopefully christmas dinner will lead to all the ~*gains*~.
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| # ? Dec 20, 2012 21:52 |
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Where the Christmas dinner gains at?
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| # ? Dec 28, 2012 15:34 |
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.Been super lazy over the holidays. Made it to the gym on Wednesday: Squats: 5x5x165 Bench: 5x5x130 felt good, so I did a couple sets on the Hammer Strength chest press after with the loading set to the beginning of the motion. Result? Pec death. Row: 5x5x90 Was uber beat this morning, put off the gym until tomorrow. Still have one more round of holiday eating to go tomorrow with girlfriend's extended family. Weight has been holding steady at 167 all week at least.
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| # ? Dec 28, 2012 18:02 |
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Hola log, getting back on track. Went to the gym this morning at 9:30AM and behold! Herds of housewives (led by a trainer who had them doing "circuits"), young gymbros still on vacation, and swole dads. And one creepy guy with a bushy mustache. When I arrived just about every piece of equipment was in use, including every bench and squat rack. So today I don't have too much to log, I dicked around on the hammer strength machines and eventually did a real set of squats. I hope it isn't as crowded 6AM Wednesday. Squats: 5x5x175 HS Chest Press: Loads. Hard to log since you also have to log the position of the weight. HS Seated Press
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| # ? Dec 31, 2012 15:59 |
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Happy New Year log! January 2, 2013. Starting the year off a bit bloated. Weighed in at 168.0 lbs. Did start off right, yesterday I completed day 1 of the twenty pull-ups challenge. I'm going to try to stay on the second track throughout that. Back to the gym at my regularly scheduled time, 6AM. I was worried it would be filled with resolutioners, but it was more deserted than normal. Squats: 5x5x185 gettin low. Bench: Attempted the big boy plates, got through the first two sets and didn't have anything left. 5x135 5x135 3x135 5x130 3x130 BB Row: 5x5x90 Squats are taking foreverr.... I might drop two sets soon in favor of some more upper body work. I dunno.
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| # ? Jan 2, 2013 15:49 |
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Day 2 of the Twenty Pullups challenge complete. That last set was haaard.
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| # ? Jan 3, 2013 22:38 |
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Didn't go to the gym this morning because I slept really badly. I did however put it my two weeks notice! which should be considered cardio, because man was my heart pounding hard. So excited about starting a new job, but I am worried about how it will impact my gym time. New job will be about an hour drive until I can move closer. I guess I'll have to become a gym bro of the night?
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| # ? Jan 4, 2013 21:14 |
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Weight is back to 166. Ate my salads this week. Dear goons, tragedy has struck. I was already having an off day in the gym this morning, when I tweaked my back during deadlifts. I can hardly move right now. This better go away quick. Squats: 5x190 5x190 5x190 5x190 3x190 Press: 5x85 5x85 5x85 3x85 2x85 Deadlift: 5x205 I was going to do day three of the twenty pullups challenge this afternoon, but my back has to stop hurting first.
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| # ? Jan 5, 2013 17:02 |
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Feel better brodude!
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| # ? Jan 5, 2013 22:01 |
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| # ? May 22, 2013 13:35 |
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Did day three of the twenty pullups challenge anyway.
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| # ? Jan 6, 2013 04:12 |
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