Wednesday, December 30, 2015

5th Cycle: Deload 4.2

Bench Press (Max: 200lbs)
WeightReps
80lbs5
100lbs5
120lbs5

Squats (Max: 215lbs)

WeightReps
85lbs5
110lbs5
130lbs5

Tuesday, December 29, 2015

5th Cycle: Deload Week 4.1

Military Press (Max: 140lbs)
WeightReps
55lbs5
70lbs5
85lbs5

Dead Lift (Max: 185lbs)

WeightReps
85lbs5
100lbs5
120lbs5

Saturday, December 26, 2015

5th Cycle: 3.4

Squats (Max: 225lbs)
WeightReps
170lbs5
190lbs3
215lbs5

Back Extensions
SetsReps
510

Sit Ups

SetsReps
510

Pullups

Reps
4

Wednesday, December 23, 2015

5th Cycle 3.3

Bench Press (Max: 200lbs)
WeightReps
150lbs5
170lbs3
190lbs5

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
50lbs510

Ez Bar Curls

WeightSetsReps
55lbs310

Tuesday, December 22, 2015

5th Cycle: 3.2

Deadlift (Max: 185lbs)
WeightReps
140lbs5
160lbs3
175lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
90lbs510

Hanging Leg Raises

SetsReps
510

Pullups

Reps
3

Monday, December 21, 2015

5th Cycle 3.1

Military Press (Max: 140lbs)
WeightReps
105lbs5
120lbs3
135lbs2

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Farmers Walks

WeightReps
551

Saturday, December 19, 2015

5th Cycle; Week 2 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 218lbs

The week started out alright. Then Thursday came. Had a post work happy hour, had a couple drinks. Lifted like shit after that. Friday came, and I tweaked my back doing squats. Couldn't do anything after that. Then stepped on the scale this morning and I'm up 5lbs. I can't figure that out. I need to buckle down on my eating plan, particularly staying away from booze. I've never worked out this time of year before. I didn't realize the challenge of eating right with all the shit going on. Going to keep plugging away in the weight room and trying my best and just breathing easy knowing the changes I am looking for will come eventually.

Make savage the body.

Friday, December 18, 2015

5th Cycle: 2.4

Squats (Max: 225lbs)*
WeightReps
160lbs3
180lbs3
205lbs4


Tweaked my back in the squat.  Hoping to heal up before next week.

Thursday, December 17, 2015

5th Cycle: 2.3

Bench Press (Max: 200lbs)
WeightReps
140lbs3
160lbs3
180lbs5

Dumbbell Military Press

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
50lbs510

Ez Bar Curls

WeightSetsReps
55lbs310

Wednesday, December 16, 2015

Two Things Athletes Must Do



Hill Sprints

DistanceReps
Vic Park Hill5

Walking 3.2

TimeSpeedIncline
35 mins3.2mph2%

Tuesday, December 15, 2015

5th Cycle 2.2

Deadlift (Max: 185lbs)
WeightReps
130lbs3
150lbs3
170lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
90lbs510

Hanging Leg Raises

SetsReps
510

Pullups

Reps
3

Monday, December 14, 2015

5th Cycle 2.1

Military Press (Max: 140lbs)
WeightReps
100lbs3
115lbs3
125lbs5

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Walking (3.1)

TimeSpeedIncline
35 mins3.2mph1.5%

Monday Motivation


Sunday, December 13, 2015

5th Cycle: 1.4

Squats (Max: 225lbs)
WeightReps
145lbs5
170lbs5
190lbs8

Barbell Shrugs

WeightSetsReps
145lbs510

Back Extensions

SetsReps
510

Sit Ups

SetsReps
510

Saturday, December 12, 2015

Cycle 5: Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 213lbs

I had a pretty good week this week, although I didn't know how my weigh in would go after yesterday.  Had a brother from out of town visit, so eating out and drinks at the bar.  The first week in the new cycle is always a little tougher.  Increased weight on the assistance exercises takes a minute to get used to.  I haven't been able to get my squat workout in yet.  Going to try and get it in later today, if not tomorrow morning.  Gotta keep plugging along.

Make savage the body.

Thursday, December 10, 2015

5th Cycle: 1.3

Bench Press (Max: 200lbs)
WeightReps
130lbs5
150lbs5
170lbs8

Dumbbell Military Pressj bnm,..":Lmn 

WeightSetsReps
35lbs510

Dumbbell Rows

WeightSetsReps
50lbs510

Ez Bar Curls

WeightSetsReps
55lbs510

Wednesday, December 9, 2015

Hatebreed - Defeatist



Been listening to this album a ton at the gym.  This song especially.  Make savage the body.

Read an article about combining conditioning methods for the best.  Gave it a shot today.


Hill Sprints

DistanceReps
Vic Park Hill5

Walking

TimeSpeedIncline
33 mins3.3mph1%

Tuesday, December 8, 2015

5th Cycle: 1.2

Deadlift (Max: 185lbs)
WeightReps
120lbs5
140lbs5
160lbs10

Dumbbell Lunges

WeightSetsReps
35lbs55

Leg Curls

WeightSetsReps
90lbs510

Hanging Leg Raises

SetsReps
510

Pullups

Reps
3

Monday, December 7, 2015

5th Cycle: 1.1

Military Press (Max: 140lbs)
WeightReps
90lbs5
105lbs5
120lbs8

Dumbbell Bench Press

WeightSetsReps
45lbs510

Lat Pull Downs

WeightSetsReps
110lbs510

Dips

SetsReps
210

Walking

TimeSpeedIncline
33 mins3.1mph1.5%

Sunday, December 6, 2015

Saturday, December 5, 2015

4th Cycle: Deload Week Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 218lbs

I had a pretty good week this week.  Thanksgiving week wasn't great.  I got all my workouts in, but on the squat day I did something to my neck with doing shrugs and its still bugging me.  I also at least like from Thanksgiving day through the rest of the weekend.  When I weighed myself Monday morning, I was at 224.  Glad to be back to 218.  Incorporated some more conditioning this week and really focused on my diet.

Back to the strength training this week.  I need to figure out how I'm going to keep the conditioning going this week.  Might try to do the walking the mornings before going to work and then mix in the sprints on off days.

Keep plugging away, be 1% better today than I was yesterday.  Make savage the body.

Friday, December 4, 2015

Thursday, December 3, 2015

4th Cycle: Deload Week 4.4

Bench Press (Max: 190lbs)
WeightReps
80lbs5
100lbs5
120lbs5

Squats (Max: 205lbs)

WeightReps
85lbs5
110lbs5
130lbs5

Walking

TimeSpeedIncline
30 mins3mph1%

Tuesday, December 1, 2015

4th Cycle: Deload Week 4.2

Military Press (Max: 135lbs)
WeightReps
65lbs5
90lbs5
95lbs5

Dead Lift (Max: 175lbs)

WeightReps
70lbs5
90lbs5
105lbs5

Walking

TimeSpeedIncline
30 mins3mph1%

Monday, November 30, 2015

4th Cycle: Deload Week 4.1

I strained my neck at the gym yesterday doing shrugs.  Not sure how but it is still bugging me so I decided just to talk today and do some yoga.  Good timing for the deload week.

Walking

TimeSpeedIncline
30 mins3mph1

Yoga

Time
23 mins

Sunday, November 29, 2015

4th Cycle: 3.4

Squats (Max: 215lbs)
WeightReps
160lbs5
185lbs3
205lbs4

Barbell Shrugs

WeightSetsReps
140lbs210

Back Extensions

SetsReps
510

Sit Ups

SetsReps
510

Wednesday, November 25, 2015

4th Cycle: 3.3

Bench Press (Max: 195lbs)
WeightReps
150lbs5
165lbs3
185lbs5

Dumbbell Military Press

WeightSetsReps
30lbs510

Dumbbell Rows

WeightSetsReps
45lbs510

Ez Bar Curls

WeightSetsReps
50lbs510

Tuesday, November 24, 2015

4th Cycle: 3.2

Deadlift (Max: 175lbs)
WeightReps
135lbs5
150lbs3
170lbs10

Dumbbell Lunges

WeightSetsReps
30lbs55

Leg Curls

WeightSetsReps
80lbs510

Hanging Leg Raises

SetsReps
510

Pullups*

Reps
3

Monday, November 23, 2015

4th Cycle: 3.1

Military Press (Max: 135lbs)
WeightReps
105lbs5
115lbs3
130lbs5

Dumbbell Bench Press

WeightSetsReps
40lbs510

Lat Pull Downs

WeightSetsReps
100lbs510

Dips

SetsReps
210

Farmer Walks

WeightReps
552

Saturday, November 21, 2015

4th Cycle: Week 2 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 219lbs

I had a pretty good week.  Didn't lose any weight according to the scale but had a couple people this week tell me I am looking leaner.  I have to think its the creatine still, but who knows.  My diet was ok this week, but I can tell its getting to the tough stage.  I am getting tired of eating soup for lunch.  I need to find another healthy-ish option that I like to keep this going.

I've added a couple things this week to try to make myself 1% better.  I started taking ice baths (haven't gotten up to putting ice in yet, the cold water is pretty damn cold) and adding 1 set of pullups at the end of deadlift and squat days.  I signed up for the Savage Race and did a little reading about them and decided to add some more consistent conditioning to my weekly plan.  Not 100% sure on how often or when exactly I am going to do it, but I am starting to run 400m "sprints."  I use the quotes because its not really a sprint, especially at the end.  In the T Nation article, Running Man, they author talks about how the 400m will improve conditioning, lean you out and not take away from strength goals.

Gotta keep pressing forward.  Make savage the body.

Conditioning

DistanceReps
400m2

Friday, November 20, 2015

4th Cycle: 2.4

Squats (Max: 215lbs)
WeightReps
150lbs3
175lbs3
195lbs5

Barbell Shrugs

WeightSetsReps
140lbs510

Back Extensions

SetsReps
510

Sit Ups

SetsReps
510

Thursday, November 19, 2015

4th Cycle: 2.3

Bench Press (Max: 195lbs)
WeightReps
140lbs3
160lbs3
175lbs5

Dumbbell Military Press

WeightSetsReps
30lbs510

Dumbbell Rows

WeightSetsReps
45lbs510

Ez Bar Curls

WeightSetsReps
50lbs510

Farmer Walks

WeightReps
552

Wednesday, November 18, 2015

Let's Go

I've been reading a bunch of stuff recently about making life uncomfortable so that you get comfortable being uncomfortable.  Two articles that really stuck me were Are You a Dangerous Man by Zach Even-Esh and Moderation Nation by Terence Mitchell.  The whole process of training and eating better is to obviously look better, but to also become more dangerous or more difficult to kill.  As a father and as a man, part of my role is protector.  What good am I to my family if I am fat and out of shape and can't defend myself or them.  What good am I to them if I am dead?

Train in a way that pushes you beyond the norms, beyond what other “normal” men would do. If you’re wondering WHY I keep training the way I do and why I am always driven for more, it comes back to being dangerous. Being dangerous for myself and for my family. -Zach Even-Esh
 I am training almost every day in order to improve my strength, my conditioning, my knowledge, my spirit.  Its something I am becoming obsessed with.  I think about it daily, especially on recovery days.  What can I do that will help my recovery or something that will help me get better without effecting my recovery?

The reason why I have such an issue with ‘Everything in moderation’ is because it negates the need for obsession. Obsession fuels legitimate change, both mental and physical self-advancement. Moderation is the antithesis of everything I strive to improve upon in my life.

Moderation is submission. Moderation is for those of weaker constitutions. Moderation is not for me and nor should it be for you. -Terence Mitchell
Every day I strive to be a better man.  Stronger, faster, smarter.  Some days its a bitch.  Hell yea I want to park my ass in front of the Oreos and clean them out, but I see my kids and know why I am doing what I am doing.


Challenge yourself every day.  Make yourself 1% better every day.  Civilize the mind, but make savage the body.


Yoga

Time
23 mins

Tuesday, November 17, 2015

4th Cycle 2.2

Deadlift (Max: 175lbs)
WeightReps
125lbs3
140lbs3
160lbs10

Dumbbell Lunges

WeightSetsReps
30lbs55

Leg Curls

WeightSetsReps
80lbs510

Hanging Leg Raises

SetsReps
510

Pullups*

Reps
3


*Read an article on Jim Wendler's website and it inspired me to add pull ups to workouts a couple days a week.

Monday, November 16, 2015

4th Cycle 2.1

Military Press (Max: 135lbs)
WeightReps
95lbs3
110lbs3
120lbs7

Dumbbell Bench Press

WeightSetsReps
40lbs510

Lat Pull Downs

WeightSetsReps
100lbs510

Dips

SetsReps
210

Farmer Walks

WeightReps
552

Saturday, November 14, 2015

4th Cycle: Week 1 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 218lbs


I didn't have a great week nutrition wise. I have a heard time when I get off my normal routine. I am not sure if the added weight is from a bad diet week or maybe water weight from the creatine.

I decided to take a break from alcohol until the end of the year. I read in a T Nation article that, "Calories aside, alcohol itself isn't so much a fat storer as it is a fat burning suppressor. If your goal is fat loss, getting yourself out of that mode for several hours isn't wise. And heavy drinking has several mechanisms that'll smash muscle protein synthesis (gainz, bro!) and recovery."

I set a goal of being at 200lbs by Jan 1 so I need to buckle down if I want to achieve that. I am also going to incorporate more conditioning and try to use the cold weather to activate my brown adipose tissue which targets fat to keep my body temperature normal.
Gotta keep making progress to become harder to kill by making savage the body.

Yoga
Time
23 mins

Friday, November 13, 2015

4th Cycle: 1.4

Squats (Max: 215lbs)
WeightReps
140lbs5
160lbs5
185lbs8

Barbell Shrugs

WeightSetsReps
140lbs510

Back Extensions

SetsReps
510

Sit Ups

SetsReps
510

Conditioning

Two-mile walk

Thursday, November 12, 2015

4th Cycle 1.3

Bench Press (Max: 195lbs)
WeightReps
130lbs5
145lbs5
165lbs5

Dumbbell Military Press

WeightSetsReps
30lbs510

Dumbbell Rows

WeightSetsReps
45lbs510

Ez Bar Curls

WeightSetsReps
50lbs510

Farmer Walks

WeightReps
552

Tuesday, November 10, 2015

4th Cycle 1.2

Deadlift (Max: 175lbs)
WeightReps
115lbs5
130lbs5
150lbs10

Dumbbell Lunges

WeightSetsReps
30lbs55

Leg Curls

WeightSetsReps
80lbs510

Hanging Leg Raises

SetsReps
510

Monday, November 9, 2015

4th Cycle 1.1

Military Press (Max: 135lbs)
WeightReps
90lbs5
105lbs5
115lbs6

Dumbbell Bench Press

WeightSetsReps
40lbs510

Lat Pull Downs

WeightSetsReps
100lbs510

Dips

SetsReps
210

Farmer Walks

WeightReps
552

Sunday, November 8, 2015

Strength Goals

Military Press
DecentGoodGreat
105lbs165lbs225lbs
0.60 x bw0.90 x bw1.25 x bw

Bench Press
DecentGoodGreat
225lbs315lbs365lbs
1.25 x bw1.50 x bw2.00 x bw

Squats
DecentGoodGreat
315lbs405lbs455lbs
1.50 x bw2.00 x bw2.50 x bw

Deadlift
DecentGoodGreat
315lbs405lbs495lbs
1.50 x bw2.00 x bw2.75 x bw

Push ups
DecentGoodGreat
306090

Pull ups
DecentGoodGreat
102030

Dips
DecentGoodGreat
204060

Taken from T-Nation article, Are You Strong.


Yoga
Time
23 mins

Saturday, November 7, 2015

3rd Cycle: Week 4 Weigh In & Review

Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 218lbs

This was my first week ever doing a deload week.  That combined with starting to take creatine I figured I'd maintain my weight from last week, if not put on weight, but I dropped 2lbs.

I did some light lifting this week and yoga and I am still sore from the yoga on Wednesday.  I need to continue doing that regularly, once or twice a week.

I am looking forward to getting back into the regular routine this week and continuing the process of making savage the body.

Thursday, November 5, 2015

3rd Cycle: Deload Day 3

Bench Press (Max: 190lbs)
WeightReps
75lbs5
95lbs5
115lbs5

Squats (Max: 205lbs)

WeightReps
85lbs5
105lbs5
125lbs5

Walking

TimeSpeedIncline
15 mins2.5mph1%

Wednesday, November 4, 2015

3rd Cycle: Deload Day 2

Yoga
Time
23 mins


Today was just a light stretching day.  I did Sean Vigue's Energizing Morning Yoga Flexibility Class.  I did this previously in the mornings before I went to work out and plan on doing it a couple times a week moving forward to improve my flexibility and hopefully prevent injury.

"Yoga hasn't been used for thousands of years by women only. It’s not just for old people that live in Asia. It’s actually a tool that’s helped millions of men, monks, and—yes—even elite athletes find their focus, get strong, and discover their ultimate ability.
-Yuri Elkaim"

Tuesday, November 3, 2015

The Deload Week

"The longer I train, the less and less shit I do. The less shit I do, the stronger I get. The more I emphasize recovery, the stronger I get." 
- Paul Carter

This is the first time I've done a deload week.  Read a lot about it but since I was a beginner, I figured I could skip it.  Over the weekend I knew this week was the deload week so I decided to do some research on it.  Found some good stuff which is why I am doing it this time around and will be going forward.

Jeff Barnett wrote an article giving the basics of a deload week and the reason for it. "Consistent training eventually builds a deficit that cannot be repaid in a single rest day. A deload week is a chance for your body to recover from that deficit. The deload week allows your body to catch up – to repair connective tissue and restore testosterone/cortisol ratios. Muscle can recover more quickly than connective tissue. A deload week keeps tendons and ligaments healthy. If you chronically develop tendonitis, then scheduled deload weeks are definitely part of the solution."

"I get asked a lot of questions about the deload and if it is necessary. Or 'Can I skip the deload? I’m a beginner.' Or if they can do dynamic barbell work in place of the normal training. I’d like to answer, 'If I didn’t believe in the deload, then I wouldn’t have written it.'" 

Monday, November 2, 2015

3rd Cycle: Deload Day 1

Military Press (Max: 130lbs)
WeightReps
55lbs5
65lbs5
80lbs5

Dead Lift (Max: 170lbs)

WeightReps
70lbs5
85lbs5
105lbs5

Walking

TimeSpeedIncline
15 mins2.5mph1%

Sunday, November 1, 2015

Mental Toughness


If you want to keep building your mental toughness, try mixing in any of the following:

  • Train alone, with no music and in an uncomfortable environment / time. 
  • Train earlier or later than normal. 
  • Train in the cold or the heat, temps that are not the norm for you. 
  • Do your durability work First and your Heavy lifting last. 
  • Train when you don’t want to train. 
  • Dedicate yourself to become good at something you normally avoid. 
  • “Be Tougher” – Jocko Willink
Check out more about overall toughness at Underground Strength.


Conditioning

Two-mile walk

Saturday, October 31, 2015

End of October

Starting Measurements
Weight - 240lbs
Waist - 47"
Chest - 45.5"
Shoulders - 50.5"
Biceps - 14"
Thighs - 24.5"


Start Back Up Measurements
Weight - 235lbs
Waist - 44"
Neck - 17.25″
Biceps - 15″
Thighs - 24″
Body Fat % - 29.6%


Today's Measurements
Weight - 220lbs
Waist - 41"
Neck - 17.5"
Biceps - 15"
Thighs - 23.5"
Body Fat % - 27.93%


So I took a pretty long break.  Not sure why I stopped working out.  Pretty pissed about it.  I started back up at the end of August.  Looking at where I am now compared to my last entry here makes my time off even more frustrating.  I can tell that I am as strong if not stronger than when I left off, but the fat is up.  Since I restarted, I've been going consistently since then but was using another site for my updates and tracking.  After two months, I am back to here.  I like this site better.  I have more options as far as design and lay out go, plus I have a lot of history.

As far as the workout plan goes, its the same as before for the most part.  I've switched some exercises around to different days and added a couple more.  I started with a lower workout max for deadlift and squat.  I was having issues with back pain when I started originally, nothing of the sort this time around.  I've also been going in the evenings, so its been a lot easier to get to the gym.

I'm not where I want to be but I know every day I am taking steps in the right direction.  Steps to civilize the mind and make savage the body.

Saturday, April 11, 2015

90 Day Weigh In & Review

Starting Measurements
Weight - 240lbs
Waist - 47"


Today's Measurements
Weight - 212lbs
Waist - 41"
Neck - 17.5"
Body Fat - 26%

Day 1


Day 90

Thursday, April 9, 2015

Week 13 Day 4

Bench Press       
Weight         Reps
135lbs(70%) 5
150lbs(80%) 5
170lbs(90%) 6

DB Military Press 
Weight Sets     Reps
25lbs 3 15


Lat Pull Down
Weight Sets      Reps
80lbs 3 15


Bench Workout Max - 190lbs

Caloric Intake
0

Carbohydrate Intake
0


*assisted dip machine

Wednesday, April 8, 2015

Week 13 Day 2

Deadlift             
Weight         Reps
105lbs(65%) 5
120lbs(75%) 5
135lbs(85%) 10

Lunges  
Weight Sets     Reps
25lbs 3 10

Decline Situps
SetsReps
315

Hill Sprints
4 Sprints

Deadlift Workout Max - 160lbs

Caloric Intake
0

Carbohydrate Intake
0

Monday, April 6, 2015

Week 13 Day 1

Military Press
Weight Reps
90lbs(65%) 5
105lbs(75%) 5
120lbs(85%) 3

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
45lbs 5 10


Military Press Workout Max - 140lbs


Caloric Intake
1733

Carbohydrate Intake
127

Saturday, April 4, 2015

Week 12 Weigh In & Review

Starting Measurements
Weight - 240lbs
Waist - 47"


Today's Measurements
Weight - 213lbs
Waist - 41"
Neck - 17.5"
Body Fat - 26%



Not a great week for me.  I lost 3 lbs but I only made it to the gym one day this week.  Diet wise I was pretty good but I am really disappointed I didn't get my ass out of bed and to the gym.  I'm still a little discouraged that my back/hip is still bugging me, but that's a bullshit excuse.  Looking forward to moving past this and getting back after it.  Next Saturday will be my 90 day mark, I am proud of the results I have made so far, but still a little disappointed I haven't done more.  Looking forward to comparing the before and current photos next week.

Tuesday, March 31, 2015

The 1 Thing That Will Make You Better at Everything



I heard an interview with Dr. Parsley over at Barbell Shrugged.  You should definitely check out that interview.  Its a bit longer and goes into a lot more detail about how chronic sleep deprivation is killing us.  Check out the Barbell Shrugged interview.

Caloric Intake
1346

Carbohydrate Intake
66

Monday, March 30, 2015

Week 12 Day 1

Military Press
Weight Reps
95lbs(70%) 3
110lbs(80%) 3
120lbs(90%) 5

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
40lbs 5 10

Ez-Bar Curl
Weight Sets      Reps
50lbs 3 10

Farmer's Walks
WeightSets     
70lbs2

Military Press Workout Max - 135lbs

Caloric Intake
1193

Carbohydrate Intake
83

Saturday, March 28, 2015

Week 11 Weigh In & Review

Starting Measurements
Weight - 240lbs


Today's Measurements
Weight - 216lbs
Waist - 41"
Neck - 16.5"
Body Fat - 26.5%


Week 11 is in the bag.  Its always a little disappointing when you step on the scale and it didn't drop 2lbs, but I still made some more progress.  Down 1lbs, 1" off my waist and most importantly down 1% body fat. Starting off the week I was sore as hell from the Saturday training.  I was able to get all my training in other than my 2nd hill sprint session because I was traveling last night and my 2nd ab session because my abs were killing me on Friday.  Apparently the decline sit-ups work them more than the hanging leg raises.

I am still experiencing some pain in my lower back.  I am assuming its an injury that just hasn't healed fully.  Its not hurting enough to stop training, so I'll keep going.  We'll reassess that going forward.  I need to make time to get in more mobility work at nights.  I am also hoping to be able to get a pass to the local high school track so I can go and run the stairs there once or twice a week on top of the hill sprints.  One step forward every day.

Friday, March 27, 2015

Week 11 Day 5

Squats               
Weight         Reps
120lbs(65%) 5
135lbs(75%) 5
155lbs(85%) 7

Demil Deadlift
Weight Sets     Reps
115lbs 3 15

Bent Knee BE
Sets      Reps
3 10

Hill Sprints
Sets Incline     Speed    Time
5 1% 10mph    25sec

Squat Workout Max - 185lbs


Caloric Intake
2062

Carbohydrate Intake
126

Thursday, March 26, 2015

Week 11 Day 4

Bench Press       
Weight         Reps
120lbs(65%) 5
140lbs(75%) 5
160lbs(85%) 10

DB Military Press 
Weight Sets     Reps
25lbs 5 15

Dips*             
Weight Sets      Reps
160lbs 5 10

Lat Pull Down
Weight Sets      Reps
80lbs 3 15

Farmer's Walks
WeightSets     
70lbs2


Bench Workout Max - 190lbs

Caloric Intake
1703

Carbohydrate Intake
143


*assisted dip machine

Wednesday, March 25, 2015

Week 11 Day 2

Deadlift             
Weight         Reps
95lbs(65%) 5
110lbs(75%) 5
125lbs(85%) 10

Lunges  
Weight Sets     Reps
25lbs 3 10

Hip Bridges
Weight Sets      Reps
45lbs 3 15

Decline Situps
Sets Reps
3 15

Hill Sprints
4 Sprints

Deadlift Workout Max - 150lbs

Caloric Intake
1642

Carbohydrate Intake
117

Tuesday, March 24, 2015

Follow the Advice


Sore as shit from Saturday and since today's planned work was all the shit I did Saturday, I decided to make today my rest day and to do today's planned training tomorrow.

Caloric Intake
2025

Carbohydrate Intake
125

Monday, March 23, 2015

Week 11 Day 1

Military Press
Weight Reps
85lbs(65%) 5
100lbs(75%) 5
115lbs(85%) 6

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
40lbs 5 10


Military Press Workout Max - 135lbs

Caloric Intake
1699

Carbohydrate Intake
114

Saturday, March 21, 2015

Week 10 Weigh In & Review

Starting Measurements
Weight - 240lbs


Today's Measurements
Weight - 217lbs
Waist - 42"
Neck - 17"
Body Fat - 27.5%



Week 9 is over.  A successful de-load week.  I did a little conditioning and two sessions of hill sprints.  Down 3 pounds since last week.  I did pretty well on my diet.  Today I had a personal training session with a trainer from the Sweatt Shop.  I was expecting just to get some pointers on my dead lift and squat forms, which I did, but I also got some pointers on assistance work going forward.  Today I did 3 new exercises, demel deadlifts, bent knee back extensions and barbell hip bridges.  Those are some exercises I will be adding those going forward to replace other exercises.  I am also going to be continuing to do the hill sprints 2-3 times a week.  At least Tuesdays and Friday, also possibly Sundays.  Looking forward to getting back into the gym, although can't say I am looking forward to 5am again.

Week 10 Day 5



Caloric Intake
2176

Carbohydrate Intake
127

Thursday, March 19, 2015

Week 10 Day 4


Another day, more hill sprints.  Seeing spots today.  Busting my ass.  Feeling good.  Anyone who says hill sprints aren't a motherfucker is a liar.

Conditioning
Hill Sprints - 5 reps

Caloric Intake
1606

Carbohydrate Intake
103

Tuesday, March 17, 2015

Week 10 Day 2

Hill sprints bring out something that you can’t really get in the weight room, something that you really can’t get on the track. All the guys that I know that worked out on a hill, they were a cut above the other competition around the league and they had long careers.
–Mike Singletary
Since I started this I had always planned to sprint hills as part of my conditioning.  Today was the first day on an actual hill.  Its a motherfucker.  I found a hill on the back of Xavier University's campus, and ran up that son of a bitch.  I ran it 5 times, a good start.  By the 5th one I was spent.  Wrapped it up about 25 mins ago, still feeling it. As Walter Payton said, “The hill, if you had to make a name for it, would be either the goal setter or the will maker.”

If you are looking for more info on it, check out Jim Wendler's article on Hill Sprints. "If given a choice, running hill sprints is my preferred method of conditioning. It taxes the lungs, legs, and most importantly, your mind. You get a big enough hill and you’ll grow a big enough pair of balls after a year of running it."

Conditioning
Hill Sprints - 5 reps

Caloric Intake
1322

Carbohydrate Intake
87

Monday, March 16, 2015

Week 10 Day 1


So I decided after a long ass weekend, this would be a good deload week.  Taking the week off from lifting, you to work just on conditioning.  Walking, sprinting, etc.  Get back after it next week.

Caloric Intake
1446

Carbohydrate Intake
111

Saturday, March 14, 2015

Week 9 Weigh In & Review

Starting Measurements
Weight - 240lbs
Waist - 47"


Today's Measurements
Weight - 221lbs
Waist - 42.5"
Neck - 17"

Body Fat - 28.4%


So I didn't lose any weight this week which was a bummer, but I am down almost 1% body fat in two weeks which is good.  The training I was supposed to do today was rescheduled to next Saturday by the trainer.  Going to try to squat and deadlift this week anyway.  Getting tired of waiting around.  Need to lock in my diet a little better.  Eat a better breakfast of protein, watch what I am eating at dinner.  I also need to make sure I am getting in my conditioning in.  Thinking about making Saturday mornings  conditioning day.  With the snow gone, might be time to bust out the sled I made. The conditioning might be the little extra I need to kick my fat loss into gear.

Friday, March 13, 2015

Week 9 Day 5

Fear shouldn't tell you not to do something; fear should be your guide showing you where to go, what to try, and what adventure to embark on whenever the opportunity presents itself. Practice with the small things, then move on to the big things. Embrace your fears rather than avoiding them. Walk into the lion’s den, climb the mountain, fight the giant, and face your death with a smile if you want to live life in its truest sense. This is the way of the warrior. This is the way all men should live, with a thirst for danger and adventure and a hunger for fear.
-Chad Howse

Today is an off day. Did some yoga/stretching this morning to combat some soreness from Wednesday and also stretch my back and hips a little bit.  Got a training session tomorrow to work on my form for the deadlift and squat.  Hoping to lock that in and be pain free starting next week so I can get back to work 100%.

Caloric Intake
1033

Carbohydrate Intake
61


Thursday, March 12, 2015

Week 9 Day 4

Bench Press       
Weight         Reps
135lbs(70%) 3
150lbs(80%) 3
170lbs(90%) 5

DB Military Press 
Weight Sets     Reps
25lbs 5 15

Dips*             
Weight Sets      Reps
160lbs 5 10

Ez Bar Curls  
Weight Sets      Reps
50lbs 3 15

Farmer's Walks
WeightSets     
70lbs2


Bench Workout Max - 190lbs

Caloric Intake
2051

Carbohydrate Intake
199


*assisted dip machine

Wednesday, March 11, 2015

Manliness Was Once Our Greatest Virtue

Whether it’s overtly masculine men like [Teddy Roosevelt] or Jack Donavon, or the Stoic philosophers Seneca and Aurelius, or writers like Mailer and Marden, or contrasting and opposing leaders like Churchill and Gandhi, manliness has always been a virtue with similar characteristics. Never has its meaning been up for much debate. No matter who is speaking of it, manliness has always been self-reliance. It always requires persistence and hard work and toughness and grit. It requires one to act with honor. It is everything good about humanity and men who possess it have developed our modern, free society. Yet now we turn our backs on our most prized virtue?
Love that.  Some people really get bent out of shape about the term "man up."  This article does a great job to talking about what being a man is really about.  We need more men to stand up and be men.  I really like this part as well, "The Holy Bible says, in Corinthians 1 16:33, 'Be watchful, stand firm in the faith, act like men, be strong.' When manly action and strength are spoken in the same breath they don’t conjure up an image of a physically superior human, rather, a spiritually tougher individual who can persist with a clear mind while others lose theirs and quit."  Good stuff.

"Personally, I hold that a man, who deliberately and intelligently takes a pledge and then breaks it, forfeits his manhood." -Gandhi

Check out the rest of the article, Manliness Was Once Our Greatest Virtue.


Walking (7.3)
Time Incline    Speed
43 mins2%3.6mph

Caloric Intake
0

Carbohydrate Intake
0

Week 9 Day 2

Hack Squat*     
Weight         Reps
135lbs(70%) 3
150lbs(80%) 3
165lbs(90%) 9

Lunges  
Weight Sets     Reps
25lbs 3 10

Lat Pull Down
Weight Sets      Reps
90lbs 5 15

Incline Sprints
SetsIncline    Speed   Time
51.5%10mph   25sec

Walking
Walked 2 miles //45mins outside with the dog

Squat Workout Max - 185lbs

Caloric Intake
1564

Carbohydrate Intake
141


* Did this exercise today to get some leg work in without straining my back too much, its still bugging me.  Doing squats today instead of Friday and not doing deadlift at all to make sure I am good for my training session Saturday.

Tuesday, March 10, 2015

Puss Out Tuesday


Woke up feeling like shit.  Didn't prepare my workout the night before.  Million excuses.  Didn't go to the gym today.  Regretted it all fucken day.  Tomorrow is a scheduled off day, I'll be at the gym doing today's work.

Caloric Intake
1990

Carbohydrate Intake
143

Monday, March 9, 2015

Motviation Monday

Week 9 Day 1

Military Press
Weight Reps
95lbs(70%) 3
110lbs(80%) 3
120lbs(90%) 5

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
40lbs 5 10

Dumbbell Curl
Weight Sets      Reps
20lbs 3 10

Farmer's Walks
WeightSets     
70lbs2

Walking
Walked 2 miles //45mins outside with the dog //20lbs carry (Max)

Military Press Workout Max - 135lbs

Caloric Intake
1533

Carbohydrate Intake
127

Sunday, March 8, 2015

Prayer, Meditation, Breathing


This is an awesome interview with Mark Divine of SealFit.  The Barbell Shrugged dudes are fucken hilarious.  The part I like the most about this particular interview is the part that start at the 20:35 mark when they go through a "Warrior Breathing" session.  A lot of people often overlook the simple things that can help solve complicated problems.  In the article Why People Who Pray Are Healthier Than Those Who Don't, the did a study that shows that "regular prayer and meditation has been shown in numerous scientific studies to be an important factor in living longer and staying healthy."  You can also check out the article Meditation for Muscle for some of the physical and mental benefits of meditation.

Eat right, train right, and meditate or pray.


Walking
Walked 2 miles //45mins outside with the dog

Saturday, March 7, 2015

Week 8 Weigh In & Review

Starting Measurements
Weight - 240lbs


Today's Measurements
Weight - 221lbs


Blood Pressure
139/78

"No man is more unhappy than he who never faces adversity. For he is not permitted to prove himself." -Seneca

Little bummed to not have lost more weight, but I got after it last night so -1 is better than nothing. 

Tweaked my back again, not happy about it.  Going to take this week off from the deadlift and squat exercises and going to see a personal trainer from Sweatt Shop here in Cincinnati to help me lock in my form on those to prevent any injuries going forward.  I am also thinking about adding back another ab and back exercise during the week to improve my core and back strength, which might be a reason these little tweaks keep coming up.

Other than that I can tell I am getting stronger and leaner.  I can feel it when I am working out.  8 weeks ago I was struggling to do 15lbs on the military press for 5x15.  Doing that exercise with 25lbs now.  My clothes are getting pretty loose.  I'm on the last hole on my belt, going to need to add another one soon.  Its a good feeling.  I am also pretty pumped at my commitment to this.  I woke up Thursday feeling like shit so I didn't go work out.  6 months ago, I would have just skipped the day, but I went to the gym and did my training after work.  A testament to my desire and motivation, but also to having a program I am enjoying.



Friday, March 6, 2015

Week 8 Day 5


Walking (6.4)
Time Incline    Speed
41 mins2%3.6mph

Caloric Intake
566

Carbohydrate Intake
56

Thursday, March 5, 2015

Week 8 Day 4

Bench Press       
Weight         Reps
125lbs(65%) 5
140lbs(75%) 5
160lbs(85%) 9

DB Military Press 
Weight Sets     Reps
25lbs 5 15

Dips*             
Weight Sets      Reps
160lbs 5 10

Ez Bar Curls  
Weight Sets      Reps
50lbs 3 15

Farmer's Walks
WeightSets     
70lbs2

Walking (5.3)
Time Incline    Speed
41 mins2%3.5mph

Bench Workout Max - 190lbs

Caloric Intake
1810

Carbohydrate Intake
148


*assisted dip machine

Wednesday, March 4, 2015

Fight the Way You Need to Fight



Walking (6.2)
Time Incline    Speed
41 mins3.5%3.5mph

Caloric Intake
1387

Carbohydrate Intake
125


Tuesday, March 3, 2015

Week 8 Day 2

Got up this morning and did my normal yoga/stretch routine.  Felt a little tight in my back since squating last week.  Went to the gym, warmed up a little more for the deadlift.  Put the weight on there and felt some more discomfort.  Not real happy.  I made an appointment with a personal trainer at Sweatt Shop here in Cincinnati to help me hone in on my form to prevent this from happening anymore.  Pissing me off.

My plan going foward til next weekend is keep doing the upper body exercises and the assistance work exercises and hold off on the deadlift and squat to heal up and wait until I get my training session, then pick back up with this cycle.  Fuck.

Caloric Intake
1701

Carbohydrate Intake
155

Monday, March 2, 2015

Week 8 Day 1

Military Press
Weight Reps
85lbs(65%) 5
100lbs(75%) 5
115lbs(85%) 6

Incline DB Press
Weight Sets     Reps
30lbs 5 15

Dumbbell Row
Weight Sets      Reps
40lbs 5 10

Dumbbell Curl
Weight Sets      Reps
20lbs 3 10

Farmer's Walks
WeightSets     
70lbs1

Pushups*
Sets     Reps
810

Military Press Workout Max - 135lbs

Caloric Intake
1962

Carbohydrate Intake
116


*Born Fitness Pushup Improvement plan

Sunday, March 1, 2015

If You're Fat and Lose Weight, You're Probably Gonna Get Fat Again

"So I came across this article this morning, and I found it quite interesting. 
If you don't feel like reading it, here is the high level overview.... 
Basically multiple studies showed that only about 2 out of a 1000 people who lost enough weight to get down to what was considered a "healthy weight" (I'm taking some liberties here), actually kept it off.

At first, my bullshit meter wants to go off, and say there is no way that's correct. But then I sat and thought about it for a while. And I realized, that's probably more accurate than I wanted to initially admit."

Pretty interesting read from Lift-Run-Bang.  Check out the rest of the article, If You're Fat and Lose Weight, You're Probably Gonna Get Fat Again.


Walking (6.1)
Time Incline    Speed
41 mins2%3.5mph

Saturday, February 28, 2015

Week 7 Weigh In & Review

Starting Measurements
Weight - 240lbs
Waist - 47"


Today's Measurements
Weight - 222lbs
Waist - 43"
Body Fat* - 29.2%


Blood Pressure
126/78


This was a pretty good week.  Felt good to get back into the gym and lift.  As I stated last week, I did the training I was supposed to do last, this week.  I also made a point to do some stretching/yoga every day.  The Sean Vigue yoga video I have been doing has been really good.  Started doing it in the mornings before working out as a warm up.  I did it Monday and Tuesday, didn't do it Wednesday or Thursday and I noticed a difference in how I felt the rest of the day, so I did it again yesterday and today.  I did experience a little back pain after doing squats yesterday.  Not sure if its a form thing or what, going to keep an eye on it.  I keep thinking I need to get a personal trainer to help make sure my form is correct.

I noticed this week that my pants are having trouble staying up.  That's a good sign and a good feeling.  The scale is going down and so is my waist line.  I look leaner, I am sleeping better, I have more energy.  This training is going well.  I'm enjoying it and that keeps me getting up at 5am every day to get to the gym.

Next week will be the beginning of a new cycle.  Adding weight to the lifts and getting stronger.  I'm also going to add dumbell biceps curls on Mondays.  Threw them in this past week while I waited on some weights, so I think I'll keep them.  I'll also be walking longer, faster and at a steeper incline.  Same for the sprints.  The plans for those are good, but the walking is getting old.  Thank god for podcasts because the music at the gym is fucken horrible.  Gonna keep it going.

My co-worker asked me the other day what my training goals were.  I told him I just want to be a bad motherfucker.


* Using Dave Draper's Body Fat Calculator

Friday, February 27, 2015

Week 7 Day 5

Squats               
Weight         Reps
140lbs(75%) 5
155lbs(85%) 3
175lbs(95%) 5

Leg Raises
Sets Reps
3 10

Back Extensions
Sets      Reps
5 10

Incline Sprints
Sets Incline     Speed    Time
5 1% 10mph    25sec

Walking (5.4)
Time Incline    Speed
39 mins2%3.5mph

Squat Workout Max - 185lbs


Caloric Intake
1955

Carbohydrate Intake
132