Posted at April 29, 2010, 8:01 pm:
I have been lurking around here gathering information for about 3m or so and finally have a need to post, so my first post will be the start of my ongoing log and quest for a transformation.
Background:
I have been working out on and off(more off) for the past 4 years. Given the amount of time off, i would consider myself and advanced beginner(i know how to do the lifts with proper form etc., but have potential for big changes in the short term given little recent training). I have been back working out since December 05. I am motivated by my Dr(prehypertension, cholesterol), my Girlfriend(in the past year she has dropped from 150lbs to 124 and is 5'7 working out 5 days a week), and my drive to be one of the few 33+ y/o's that are in shape!
Goal:
Tone up! Just kidding! Seriously, I am currently 192lbs and i would guess ~20%BF. Short term goal is to get to 185lbs while getting under 15%BF. This would entail losing approx 10 lbs of fat and gaining 5lbs of muscle. Pretty reasonable goals i think. Once i hit these, i will evaluate where i am and set new goals.
Purpose of Log:
The purpose of this log is 3 fold. In no particular order: 1)knowing i have a public log to keep will motivate myself to stick to the routine and push harder and further, 2) i will be looking for feedback from those more knowledgeable than me on changes and tweaks and 3) i may get some motivational support from other forum members
Nutrition:
My last month's macro's have averaged 2377 cal, Protein: 161g(28%), Carb: 211g(32%), Fat: 73g(28%) and Alcohol: 41g(12%). Definitly a deficit to help lose fat, but it needs some tweeking. My 2 downfalls are peanut butter and red wine. The higher fat% is almost totally derived from olive oil, peanut butter and raw pecans and walnuts. I collect and LOVE red wine with just about every evening meal. I am going to limit to max 2-3 glasses 4 days a week(i know i should cut it out altogether, but it is my guilty pleasure).
Supplements:
Sesamin(1x3), CLA(2x3), Omega3(2x3), ON Whey, Myoplex, Shock Therapy/Storm Stack.
Routine:
This has bounced around quite a bit. In the past i always did the magazine routines(3 sets of 8-12) and way too many isolation exercises(i had convinced myself i hated squats!). I now LOVE squats and for the past 3 weeks have been doing a modified Rippetoe/Star 5x5 that I really like. M-W-F same weight 5x5 of squat, bench, Romanian DL, Row(alternated with pull ups every other week) and military press. On T-Th(I usually get 1 but try for both) i do about 30-35 min of cardio(10 treadmill, 10 stairclimber, 15 eliptical) and 3x10 of Barbell Curls and tri pressdowns.
I am not at all worried about how much weight i am lifting. I AM very focused on perfect form and increasing my weight each session. As you will see, given i am a realtive beginner, I am using fairly light weights to ensure progression with strict form. If i break form, I will try to complete the 5x5 next session. If i can't do it after 2 sessions i will reset back so that after 2 sessions i will be attempting a new PR on the 3rd. Once all are at this level, i will deload with a M/Th 3x3 for 2 weeks then recast and start the 5x5 again so i am attempting PR after 3-4 weeks.
Please, I welcome all advice and criticism that will help me attain my goals.
Attached are 3 pics from 3/29/06. I will be posting pics roughly every 2-3 weeks.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:5x5 Unless Noted
Bench Press 140
Squat 160
Row 95
RomDead 150
M...
Cal 2171
F 23%
C 31%
P 42%
A 4%
10 min on the treadmill(74% MHR...
5x5 Unless Noted
Bench Press 145
Squat 170
Row 115
RomDead 160
Mi...
Weight 190.
Hey man, good luck with your goals and congradulations on taking the i...
Thanks for the encouragement!
You can check the link in my sig for ...
Weight 190.
5x5 Unless Noted
Bench Press 150
Squat 175(PR)
Pull Up -12(this is ...
I am motivated by my Dr(prehypertension, cholesterol), & Peanut Bu...
I have really cut down on PB lately.
Well, start out by saying it was Easter and that means food, family, f...
5x5 Unless Noted
Bench Press 155(PR)
Squat 180(PR)
Row 125(PR)
R...
3x10 Unless Noted
Calf(UniLateral) 37.
5x5 Unless Noted
Bench Press 156(PR)
Squat 182(PR)
Pull Up 11, 4x...
3x10 Unless Noted
Calf(UniLateral) 38.
Cal 2055
F 32%
C 22%
P 30%
A 17%
Weight: didnt weigh
Took Frid...
5x5 Unless Noted
Bench Press 157, 4x5 1x4(PR)
Squat 185(PR)
Row 1...
You seem to be on the right track, keep it up.
Dan Grr,
thank you for the feedback and motivation! i agree on the...
Cal 2331
F 30%
C 30%
P 23%
A 17%
Weight will weigh in on monday
...
5x5 Unless Noted
Bench Press 157(PR)
Squat 186(PR)
Row 135(PR)
R...
I think it's more than ok to have a slippery day, where you cheat your...
agreed.
3x10 Unless Noted
Calf(UniLateral) 41(PR)
TriPress 105(pr)
Bicep Cu...
5x5 Unless Noted
Bench Press 160(PR)
Squat 187(PR)
Row 140(PR)
R...
I didn't experienced good gains until i started working out only twice...
I hear ya Dan! Today i did my last session of this routine.
3x10 Unless Noted
Calf(UniLateral) 42(PR)
TriPress 110(pr)
Bicep Cu...
5x5 Unless Noted
Bench Press 161(PR)
Squat 210, 4x5, 1,9(PR)***
R...
Yeah, the mind is tricky allright, it happened to me before and I was ...
Falco keep it up, your shapin up like barbers
Cutted out the love han...
Not sure how to read your post sword chucks.
Forgot to fill in the the macros from yesterday 4/29/06 so here those ...
Cal 2200
F 34%
C 26%
P 30%
A 9%
Weight 194.
That's some posterior chain you've got going there.
Thanks Matiki.
3x3 Unless Noted
Bench Press 165
Squat 205
Row 150
RomDead 205
...
Your gains have been great.
2x6Unless Noted
Calf(UniLateral) 45
TriPress 120
Bicep Curl 55
...
So last night i rcvd my box from bb dot com!!! Ordered on Fri, shippe...
Cal 3052
F 33%
C 28%
P 27%
A 11%
Weight 191.
Olive oil is good allright, I've been having it all my life.
yeah, i usually by the very expensive cold first press olive oil.
2x6Unless Noted
Calf(UniLateral) 47
TriPress 125
Bicep Curl 58
...
Been out of town on business so i havent been able to update.
Cal 2704
F 27%
C 31%
P 27%
A 15%
Weight didnt weigh
3x3 Unless...
Cal 2529
F 30%
C 30%
P 24%
A 16%
Weight Didnt weigh
so, if was...
Cal 2414
F 28%
C 25%
P 31%
A 16%
Weight Didnt weigh
1st day of...
Cal 2613
F 32%
C 34%
P 24%
A 11%
Weight Didnt weigh
3x3 Unles...
Cal 2597
F 26%
C 36%
P 22%
A 16%
Weight Didnt weigh
last day o...
Cal 2487
F 32%
C 36%
P 32%
A 0%
Weight Didnt weigh
Alright, im...
WoOt!
Cal 2070
F 29%
C 27%
P 33%
A 10%
Weight 191.
Cal 3240
F 29%
C 31%
P 22%
A 19%
Weight Didnt weigh
3x3 Unless...
Cal 3008
F 32%
C 29%
P 21%
A 17%
Weight Didnt weigh
Ahhh, Moth...
Cal 2045
F 20%
C 40%
P 40%
A 0%
Weight 194.
Cal 2163
F 20%
C 36%
P 35%
A 9%
Weight 191.
Cal 2343
F 37%
C 39%
P 24%
A 0%
Weight 191.
Been out of town on work for the past 4 days!!! argh!! i will update...
OK, since i have been traveling and not able to update daily, todays p...
Damn.
About 1 week into the MP+Sesamin and here is where we are:
When i s...
Oh, also all the calculators show my active metobolic rate at around 2...
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