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 Goal: Flat bench press 145, 1x5. Standing military press 85, 1x5. Squat 155, 1x5. Deadlift 185, 1x5. By June 30th, 2013.My flat bench press is currently at 125, 1x5. I think my military press is at 65, 1x5. My squat is at about 95, 1x5. And I haven't done deadlifts in maybe a year, but I think I can do a 135, 1x5 without much problem. This should get my bench press and military press 75% of the way to intermediate ExRx standards, and my squat and deadlift to 95% of novice standards.  Also, no idea what a lean lobster is. It probably doesn't even taste good. Backstory: I used to weigh almost 180 pounds back in senior year of college in 2008, and all of it was fat weight. Since then, I've been able to slim down to about 135, through fad dieting and occasional exercise. I'm ready for something more serious, now. Also, I'm absolutely in love with the idea of a goon competition for a free forums upgrade. Pictures: As of 7/19/2012, 137 pounds:     As of 1/21/2013, 135 pounds:     Edit 1/21/2013: I changed the toxx goals from a bodyfat loss goal to a weightlifting goal. Easier to measure, I think. Edit 4/06/2013: Changed the toxx date from 4/7/2013 to 5/30/2013. I've made progress in my 4 lifts but I've been unable to meet the squat and deadlift goals with proper form. I'm willing to accept the failed toxx punishment, but I'd like to be able to continue this log because it helps me keep track of my progress. enigma74 fucked around with this message at Apr 7, 2013 around 05:37 |
| # ? Jan 21, 2013 23:32 |
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| # ? May 24, 2013 11:49 |
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First update! Food: - 80% of a golden pompano fish, baked with shaoxing wine and soy sauce. Skin not eaten. - 1 cara cara orange. - 2 scoops of protein powder with 1/2 a blender bottle of nonfat milk. - 1/2 an oven baked orange sweet potato. My roommate said to add cinnamon, I think I'll try some next time that way. - 2 plain burgers, each with 4 beef patties and a slice of onion. Guess that sets me for the day, for sure. Exercise: None. Still burned out from a 90 minute lifting session yesterday, and on the tail-end of recovering from the flu. I went to the gym anyways, but I found that it was closed due to MLK. enigma74 fucked around with this message at Jan 27, 2013 around 05:47 |
| # ? Jan 22, 2013 01:33 |
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How tall are you? Also keep in mind those scales are probably the worst way to figure out bodyfat, they've got something like a 5-7% margin of error. Are you looking to reduce that body fat percentage by adding lean tissue or lose weight? Someone else can pipe in but I seem to recall from health and fitness courses (about a decade ago) trying to stay under 10% is kinda crazy. I just ask this because no offense, but when I was down to about 12-15% and around 140-150 having a very different bodyshape, but I'm 6'2.
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| # ? Jan 22, 2013 02:21 |
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I'm pretty short, at 5'4''. I didn't know that they could be that inaccurate...although playing around with the electronic calipiers I've now found that my bodyfat has inexplicably increased to 13.2%. To be honest, I was going to purchase manual calipers, except I had no way of measuring the fat on my back by myself. Mostly, I hope to achieve the bodyfat percentage by losing weight, probably down to at least 130 at first. I'm tired of having all that fat around my stomach area. After that, I plan to start putting on some lean mass and I hope that will be enough to get me to 10%. enigma74 fucked around with this message at Jan 22, 2013 around 03:01 |
| # ? Jan 22, 2013 02:59 |
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Coolness Averted posted:I just ask this because no offense, but when I was down to about 12-15% and around 140-150 having a very different bodyshape, but I'm 6'2. Agreed! FYI, this chart isn't perfect but provides a rough idea of definition/vascularization seen at different body fat percentages. Also second the notion that 10% or <10% bf might not be a good idea for the long term, but of course, YMMV  Good luck with your goals!!
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| # ? Jan 22, 2013 03:01 |
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digitiminimi posted:Agreed! FYI, this chart isn't perfect but provides a rough idea of definition/vascularization seen at different body fat percentages. Also second the notion that 10% or <10% bf might not be a good idea for the long term, but of course, YMMV Well, crap. Going by that chart you posted I would appear to have around 20% bodyfat. I think, right now I'm a bit water-deprived from being relatively low carb, so that's definitely skewing the caliper results.
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| # ? Jan 22, 2013 03:04 |
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enigma74 posted:Well, crap. Going by that chart you posted I would appear to have around 20% bodyfat. I think, right now I'm a bit water-deprived from being relatively low carb, so that's definitely skewing the caliper results. What matters is progress, not where you are currently! As long as the numbers keep going down, right? :P Are you using the omrom handheld bioelectrical impedence measurer? I had that done on me last month and it gave me ~15.5%ish. My scale at home says I am 20.9%, and I'm probably leaner now than I was then. By visual inspection I think I'm close to 21%. So yeah, there is some crazy variance in these things!
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| # ? Jan 22, 2013 03:15 |
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Yeah, I'm not sure whether bodyfat toxxes fall under the "no weightloss toxxes" clause or not, but I doubt you'll be able to measure accurately. Why not pick an exercise-based toxx instead?
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| # ? Jan 22, 2013 03:17 |
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slinkimalinki posted:Yeah, I'm not sure whether bodyfat toxxes fall under the "no weightloss toxxes" clause or not, but I doubt you'll be able to measure accurately. Why not pick an exercise-based toxx instead? You know what? I might do just that. I have an idea of what I want to do.
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| # ? Jan 22, 2013 03:24 |
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Rock on! Goals like that never have the weirdness of margin of error or water weight. Plus adding the muscle to meet that goal will burn calories, so it's a win-win.
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| # ? Jan 22, 2013 06:37 |
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Still feeling a bit sick, coughed up some nasty-looking phlegm in the morning. At least my muscles are still sore from last Saturday's workout, so it was probably still going to be a recovery day anyway. Food: - 1 skinless chicken breast bowl with brown rice. Chicken was a bit dryer than I'm used to, I usually get the chicken thigh. A little steamed broccoli and carrots with it. Minimal teriyaki sauce. Didn't even finish the brown rice but I would have if there was more meat. - 1/2 bag of microwavable steamed green peas. Was surprisingly tasty. - Baked skinless chicken breasts, x3. I coated the breasts with cooking spray, then mixed in cumin, paprika, rolled oats, black pepper, a bit of salt, onion powder, and garlic powder. Baked at 350 for 20 minutes, 10 minutes a side. Came out perfectly juicy. Exercise: Hammer Curls 25, 3x8 Pullups, 1x15 enigma74 fucked around with this message at Jan 31, 2013 around 01:46 |
| # ? Jan 22, 2013 21:58 |
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Food: - 1 cinnamon-raisin bagel - 1 pound of 70% lean ground beef, drained, with half a chopped yellow onion. Seasoned with salt, pepper, garlic powder, cumin. Half an onion was probably too much. I don't usually like that much fat on my ground beef, but it was on sale and hard to resist at $2.99/pound. - 1/2 bag of remaining green peas from yesterday. - 1 whole, extra large baked potato. Skin eaten, no condiments. enigma74 fucked around with this message at Jan 27, 2013 around 05:46 |
| # ? Jan 23, 2013 23:01 |
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Food: - 1 cinnamon-raisin bagel - 1 chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh, some rice uneaten - 1 sugary iced tea drink with chopped fruit - 1 bowl of shrimp-pork wonton soup with noodles and green veggies, some noodles uneaten Exercise: Bench Press: 95 1x8, 115 1x8, 135 2x5 Squat: 95 1x8, 135 3x8, 145 1x5 Deadlift: 135 1x5 1x8, 155 1x3, 2x5 (mixed grip...can barely hold on to the bar otherwise) Machine Deltoid Fly: 75 3x8, 90 1x5 Feeling pretty confident I can get the bench press and squat goals met. That deadlift on the other hand...woah that is tough. I don't even think my form was correct on the deadlift, better work on that with less weight before I throw out my back or something. enigma74 fucked around with this message at Jan 27, 2013 around 05:46 |
| # ? Jan 24, 2013 20:19 |
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Food: - 1 chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh - two mini loaves of wheat bread - small side of steamed broccoli - steak with oily onions - 3 tablespoons of mashed potatoes - 1 mini-cup of chocolate sundae (drat, came free with the food, it wasn't even that good) Exercise: - Hammer Curls 25 1x10 2x8 enigma74 fucked around with this message at Jan 31, 2013 around 01:46 |
| # ? Jan 25, 2013 21:37 |
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Food: - Mashed potatoes take-out leftovers - Large bowl of Vietnamese noodle soup, with round steak, tendons, tripe, and flank cuts. Some bean sprouts added. - 1 chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. Exercise: - Pull-ups: (bodyweight) 1x18 1x11 1x7 - Hammer Curls: 25 1x8 1x6 1x5 - Dumbbell Shoulder Shrugs: 25 3x10 - Chin-ups: (bodyweight) 1x21 1x7 In other news, this song is amazing: http://www.youtube.com/watch?v=ELnbvF7io_w I don't even know the genre. Someone on youtube called it 'Nu Disco'. Whatever it is, it's great for curling. enigma74 fucked around with this message at Jan 31, 2013 around 01:47 |
| # ? Jan 26, 2013 22:32 |
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I note you don't include your calories in your "calories" section. Are you eating to lose weight or to maintain?
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| # ? Jan 26, 2013 22:52 |
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slinkimalinki posted:I note you don't include your calories in your "calories" section. Are you eating to lose weight or to maintain? Well, I would actually put down the calories if I actually knew how much it was. Problem is, whenever I eat out it's hard to know how many calories are in my meals. At that point, I'd be making a lot of calorie-estimates, which would defeat the purpose of calorie tracking. I'm looking to maintain my weight, or even gain weight if it's lean mass. I'll go back and change the headings from 'calories' to 'food', because it's misleading as a title heading. I write down what I eat so that I'll feel guilty about deciding to eat a whole bag of Doritos. I've thought about going on a food rampage a few times, too! The thought of internet strangers going 'tsk tsk' at my poor eating habits makes me reluctant to gorge, though. enigma74 fucked around with this message at Jan 27, 2013 around 05:52 |
| # ? Jan 27, 2013 05:44 |
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Food: - 1/2 a two-scoop protein shake with milk. Hungry in the middle of the night. I actually wanted a steak, but this will do. - 1 chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. - 1.5 pieces of skinless grilled chicken breast, bone-in. Exercise: Flat bench press: 95 1x8, 115 1x8, 135 1x6 1x5, 125 1x7 1x6 Squat: 115 1x8, 135 1x8, 145 1x8 1x5 Seated military press: 65 2x8 1x7 1x5 Machine lat pull downs: 105 1x12, 120 2x8 Hammer curls: 25 1x10 1x7 1x6 enigma74 fucked around with this message at Jan 31, 2013 around 01:47 |
| # ? Jan 27, 2013 20:11 |
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Food: - 1/2 a two-scoop protein shake with milk. Leftovers! - 1/2 a piece of skinless chicken breast. Leftovers! - 2x chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. Exercise: Dumbbell Military Press Two-Handed: 50 3x12 enigma74 fucked around with this message at Jan 29, 2013 around 06:33 |
| # ? Jan 28, 2013 21:37 |
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Food: - 1 microwavable carton of edamame. Tasty. Healthy too, if the fiber on the nutrition panel is accurate. - 1 protein shake, with 2.5 scoops of protein powder (Double Rich Chocolate). Nonfat milk mixed in to the top of a 28 oz blender bottle. - 1 small apple. - 1 chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. Exercise: Deadlift: 135 1x5, 155 1x5, 165 1x5, 175 2x5 1x3 (drat bar is falling out of my hands, even with mixed grip) Military Press: 65 1x5, 75 1x6 1x8 1x4 Incline Bench Press: 95 2x5 enigma74 fucked around with this message at Jan 30, 2013 around 08:41 |
| # ? Jan 29, 2013 20:49 |
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Food: - 1 chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. I'm developing a taste for steamed cabbage and brown rice. There used to be a time in my life where I thought brown rice tasted really bad, too. - 1.17 pounds of boneless top sirloin steak. Cooked with 3 tablespoons of corn oil. Salt and pepper. Delicious, and hard to resist at 50% off. - 1 head of boiled broccoli in salt water. Over-boiled into mushiness by accident. I'll do better next time. Exercise: Decline Bench Press: 95 1x8, 115 1x8, 135 1x5, 145 2x5, 135 2x6, 125 1x5 Seated Military Press: 65 1x8, 75 1x4, 65 1x6 Machine Seated Leg Press: 150 2x10, 165 1x10 Machine Lat Pull Down: 105 1x10, 120 1x10, 135 1x10 Hammer Curls: 25 3x10 Pullups: 1x14, 1x15 enigma74 fucked around with this message at Jan 31, 2013 around 06:59 |
| # ? Jan 30, 2013 10:20 |
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Yeah steamed veggies really start to grow on you. So about a week in, how are you feeling energy level-wise? Or post workout soreness?
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| # ? Jan 30, 2013 20:34 |
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Coolness Averted posted:Yeah steamed veggies really start to grow on you. Thanks for stopping by again! Energy wise, I guess I'm feeling a little bit tired. I think I'm eating at a small calorie deficit, but I'm not sure because I'm not counting. It hasn't affected my workouts, because I tend get tired after about 45 minutes of lifting (including rest) even if I was stuffing my face. I'm getting major post workout soreness in my back from deadlifts, and in my quads from squats. Also my lats, from something. It always happens to me when I start using a new muscle group. My biceps and pecs seem to recover much quicker, but I think it's because I've historically been doing curls and the bench press, so those muscles are used to the effort.
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| # ? Jan 30, 2013 23:37 |
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Food: -3 skinless chicken breasts, baked. One cooked with cumin-onion-garlic. One with paprika-cilantro leaf. One with fennel seed-oregano. All with salt and pepper, and sprinkled with rolled oats. The first two were pretty good, but the fennel seed-oregano would have been better as a beef or pork spice mixture. - 2x chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. - 1 small red apple. - 1 500mL bottle with protein powder and nonfat milk. Exercise: Pullups: 1x19 1x10 Bicep Curls: 25 1x8 1x5 Dip Bar Leg Raises: 2x20 Incline Bench Press: 115 2x5, 105 1x7 1x5, 95 1x6 1x8 Squat: 135 1x8, 145 1x6, 155 1x5, 145 1x5 Machine Deltoid Fly: 75 1x8 1x14 enigma74 fucked around with this message at Feb 1, 2013 around 06:04 |
| # ? Jan 31, 2013 09:44 |
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Food: - 1 cup of baked rolled oats leftovers from two days ago. Has some chicken fat flavor from the baking. - 1 carton of boiled mushrooms - 1 .89 lb new york loin steak, with two teaspoons of corn oil. - 1 big avocado, quartered and lightly salted. This was surprisingly good. - 1 large chicken breast, baked skinless. enigma74 fucked around with this message at Feb 3, 2013 around 01:36 |
| # ? Feb 1, 2013 17:06 |
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Food: - 3x small avocado, quartered with a liltle salt. - 2x carnitas and pico de gallo (avocado, onion, tomato) burritos. No rice, beans, or sour cream. The pork was fatty, though. Pretty good. - 1 small golden russet microwaved potato. No salt or butter. Exercise: Pullups: BWx22x18 Deadlift: 155x8,165x6, 175x5, 185x3, 175x3, 155x4, 135x3 Flat Bench Press: 115x8, 135x6x5x5 Weighted Side Ab Extension 25x15x15x15 Health: Before eating the first carnitas burrito, I was feeling pretty low on energy and had trouble sleeping because I felt too warm at night. I don't have any other stressors in my life, so I think it's because of my diet. Probably a lack of carbohydrates. When I try to eat healthy, I usually go for a much higher protein/fiber intake. The higher protein/fiber leaves me partially satiated and it also kills my appetite. After eating the potato, I felt re-energized, enough to do some pull-ups, so clearly I should be targeting about 100g of carbohydrates a day. Probably 50g carbs minimum. Ate another carnitas burrito after lifting, feeling much better now. My lifting today was pretty sad, I basically had no energy midway into the deadlifts. My grip on the barbell was terrible, so I've definitely got to work on that. I think I would have achieved my goal of 185x5 if I was able to hold the bar. enigma74 fucked around with this message at Feb 4, 2013 around 09:29 |
| # ? Feb 2, 2013 13:56 |
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Food: - 1 carnitas and pico de gallo (avocado, onion, tomato) burrito. Same as last time. I guess third time's the charm, because I'm pretty tired of it now. Leftovers from buying two burritos yesterday. - 1 classic non-diet can of Pepsi, 5 celery sticks, about two cups of cream cheese and artichoke dip, half a large bag of tortilla chips, 2 slices of Freschetta frozen pepperoni pizza, 5 chicken meatballs, and 8 honey barbecue chicken wings. I'd like to blame the Superbowl potluck party, but it's all on me. enigma74 fucked around with this message at Feb 4, 2013 around 05:11 |
| # ? Feb 3, 2013 13:04 |
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Food: - 1 small avocado. Alas, the last of the bunch. - 1.25 pounds of baked beef loin steak, seasoned with garlic powder, onion powder, salt, and pepper. - 2 small golden russet microwaved potatos. Exercise: Pullups: BWx20x17x13 Bicep Curls: 25x10x10x10 Squat: 135x5, 155x5, 175x5, 165x5, 155x5, 135x5 Plate Pinch Curls: 10x10x10x10 Flat Bench Press: 115x8, 135x5, 145x3, 135x5, 125x5 Machine Lat Bar: 105x10x15x15 Cable Cross: 50x8, 70x8x7x9x8 Machine Back Extension: 50x10, 80x10, 90x10x10x10 Machine Row: 90x10x9x5 enigma74 fucked around with this message at Feb 5, 2013 around 07:54 |
| # ? Feb 4, 2013 08:57 |
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Food: - 1 small box of microwavable edamame. - 66 low fat turkey meatballs. Despite being low fat, there's still plenty of fat according to the nutrition panel. - 1 hot pot soup with miso base. Made of a quarter block of tofu, enoki mushrooms, some big mushroom caps, a fish ball, a clam, half a small crab, udon noodles, a twist of cellophane noodles, a piece of fish, sliced fatty pork, and napa cabbage. enigma74 fucked around with this message at Feb 6, 2013 around 06:21 |
| # ? Feb 5, 2013 09:12 |
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Food: - 2.5 scoop protein shake with nonfat milk. - 2 small potatoes, microwaved. A bit of salt. - 3 slices of combo pizza. Toppings like pork sausage, olives, bell peppers, mushrooms, and pineapples. Mostly starch and grease. Exercise: - Pullups: BWx24x15 enigma74 fucked around with this message at Feb 7, 2013 around 05:10 |
| # ? Feb 6, 2013 21:11 |
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Food: - 3 italian aidell sausages. - 1 chicken thigh and steak big plate with steamed veggies, brown rice, shredded cabbage, and extra chicken thigh. - 1 grapple. A genetically engineered apple, for an apple that tastes like grape. Not as good as it sounds. - 1 skim mozzarella stick of string cheese. - 2 quadruple meat burgers with raw onion. No sauces. Meaty and delicious, though the burger buns are loaded with extra grease. Exercise: Pullups: BWx20x17x20 Bicep Curls: 25x10x10 enigma74 fucked around with this message at Feb 8, 2013 around 08:15 |
| # ? Feb 7, 2013 09:04 |
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Food: - 3 scoop protein powder shake with nonfat milk, up to 28 oz. - box of edamame - box of whole button mushrooms, boiled. - 1 carnitas and pico de gallo (avocado, onion, tomato) burrito. enigma74 fucked around with this message at Feb 9, 2013 around 07:55 |
| # ? Feb 9, 2013 02:40 |
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Food: - 3 tablespoons of cooked white rice - big bowl of tofu soup with carrots, water chestnuts, mushrooms, and green peas - 2 shrimps and 2 fish filets cooked with water chestnuts and green peas - corn-starch sauteed broccoli, mushrooms, water chestnuts (again), carrots, and green peas. - 4-scoop protein shake with nonfat milk - 1 carnitas and pico de gallo (avocado, onion, tomato) burrito. Exercise: Pullups: BWx24x16 Deadlift, Overhand: 155x5, 165x5, 175x5, 185x4, 165x3 Flat Bench Press: 135x5, 145x5x4, 125x9 enigma74 fucked around with this message at Feb 10, 2013 around 06:51 |
| # ? Feb 9, 2013 20:16 |
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Food: - 2x chicken thigh and steak bowl with steamed veggies and brown rice, with extra chicken thigh. - 1 cara cara navel orange Exercise: Squat: 135x5, 155x5, 175x5, 165x5, 155x7 Flat Bench Press: 135x8x5x5 Machine Deltoid Fly: 75x8, 90x8x8 enigma74 fucked around with this message at Feb 11, 2013 around 06:32 |
| # ? Feb 11, 2013 02:50 |
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Food: - x2 avocado, quartered with salt. - 1 medium potato, microwaved - 1 skinless chicken breast, roasted - 1 pork adobada and pico de gallo (avocado, onion, tomato) burrito. - 75% of 1 steak and pico de gallo (avocado, onion, tomato) burrito. drat, I'm so hungry. Exercise: Chin-ups: BWx24x15x8 enigma74 fucked around with this message at Feb 12, 2013 around 07:28 |
| # ? Feb 11, 2013 10:06 |
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Food: - 1 skinless chicken breast, roasted. - 25% of 1 steak and pico de gallo (avocado, onion, tomato) burrito. - Sashimi salad (9 slices of super-thin raw fish, mixed salad greens, sliced cucumber, 3 slices of tomato, and an eighth of an avocado). No dressing, 50% of mixed salad greens uneaten. - 1 huge frozen bag of edamame. 3g carb, 27g fiber, 27g protein, 10.5g fat. I dipped the edamame beans in sea salt, I'm stuffed. Exercise: Pull-ups: BWx20x20x18 enigma74 fucked around with this message at Feb 13, 2013 around 05:49 |
| # ? Feb 12, 2013 21:41 |
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Food: - 4-scoop protein shake with nonfat milk. - .75oz of snack sharp cheddar cheese. - sashimi mixed green salad with no dressing, with 4 pieces of raw tuna and 4 pieces of raw salmon - spicy tuna bowl with brown rice - unagi bowl with brown rice - 3 pieces of breaded chicken breast Exercise: Incline Bench Press: 95x8, 115:x7, 125x4, 115x5, 105x6x8 Flat Bench Press: 115x7x7x7 Dips: BWx8x7 Wide Grip Pull Ups: BWx7x12 Machine Lat Pull Downs: 105x10, 120x8x9x9 Military Press: 65x8, 75x5, 85x4, 65x8 enigma74 fucked around with this message at Feb 14, 2013 around 08:09 |
| # ? Feb 13, 2013 09:15 |
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Food: - 1 cara cara navel orange - 2 pieces of breaded chicken breast - 1 small potato, microwaved - 1.5 scoops of protein powder with 500mL of nonfat milk - 1 small red apple - 20 low-fat turkey meatballs - 1/3 of a huge supermarket roast beef sub sandwich. Has cheese, but no mayo. enigma74 fucked around with this message at Feb 15, 2013 around 07:45 |
| # ? Feb 14, 2013 09:23 |
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Food: - 1/3 of a huge supermarket roast beef sub sandwich. Has cheese, but no mayo. - 1 medium avocado. - 1/2 a bag (210g) of microwaved broccoli florets. Exercise: Hammer Curls: 25x12x9 enigma74 fucked around with this message at Feb 16, 2013 around 06:12 |
| # ? Feb 15, 2013 10:57 |
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| # ? May 24, 2013 11:49 |
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Food: - 1/3 of a huge supermarket roast beef sub sandwich. Has cheese, but no mayo. - 50% of a 3-scoop half-filled protein shake - a banana - x20 slice of raw salmon sashimi - 4 tablespoons of korean mixed rice. Had black rice, glutinous rice, white rice, and beans in it. Exercise: Deadlift Overhand: 155x5, 175x2, 165x2, 155x5, 175x4x2, 155x6x2 Romanian Deadlift: 45x8, 55x8x10 Military Press: 75x5, 85x5, 95x5x5, 85x6x5 Flat Bench Press: 135x5 enigma74 fucked around with this message at Feb 19, 2013 around 06:48 |
| # ? Feb 16, 2013 08:27 |
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