Snowed in

My left hip was really bothering me for some reason last Friday so I skipped Week 1 Day 3 (my favorite day, deadlifts :( ) I also ended up skipping cardio this weekend since I was so busy.

So this week I'm doing week 1 again, and it went well!

Week 1 Day 1

Squats

Bar x 5
135 x 5
185 x 5

Add smallest box + 2 plates

225 x 5
255 x 5 x 2

I love box squats I think my form was pretty amazing.

SLSB DLs

175 x 5 x 3

Bent over rows

195 x 6 (shit form...)
185 x 6 x 3

Ezbar curlz

70 x 8 x 3

20 minutes elliptical

Diet was questionable this weekend because of 2 parties and helping prep for another one. And then pub food for the Patriots game yesterday. Nothing in the way of eating healthy this week though, I should be clear sailing until Christmas. I have a 3 day trip to Toronto coming up which is probably going to be disaster on the diet as well as the wallet, do whatever.

Going for broke with the wrist

Friday was Week 2 Workout 3 and I was having a hard time hitting 3 reps on bench press because of my wrist so I thought I'd go for some singles. 215 was really light, so I tried 225, also light. So I loaded up 235, it came off my chest easy but was a real grinder to lock out, damn weak triceps. I locked out though, personal record. That was without a spotter, I think I may have been able to do 240 or 245 for a single with one, that's pretty swell. All very slow and controlled, touched my chest but no bounce. I think I'm gonna go see the doc this week though and try to get another cortizone shot...

Day 001: I'm back!!!111

Did a leg day for the first time in a while, and my ass feels fine! Mostly. No pain squatting, was pretty sore last night though at the fracture point. I may need to hold off a few more weeks on these, I should be able to do chest/back stuff though (like a good bro).

 Diet has been perfect the past 2 days and feeling great because of it, hopefully I can keep this momentum going through Philly. Weighed in this morning with a hoodie and shorts on and was 238. That's not THAT bad, but yeah, probably a good 5lbs I put on this month, scary. I figure with a week of clean eating I'll be at 233, but that will be minimal water retention.

I don't think I'm going to track my food any more, I'll just make reference if it's anything bad. 2 workout logs though, pretty weak let me see if I remember them correctly I didn't have them written down

Friday
(Week 2 Workout 3)

Bench press
Bar x 45
135 x 8 (lol, holy shit this was heavy)
155 x 5
185 x 5
195 x 3
195 x 1, x F (WTF????)
185 x 3

Incline dumbell press
60 x 7
55 x 8
55 x 6
55 x 4

Military press
85 x 7
75 x 7
75 x 6

Skull crushers
60 x 10 x 3

Ab char
80 x 10 x 3

40 minutes elliptical

=============================

Monday
(Week 1 Workout 1)

Squats
Bar x 5
135 x 5
185 x 5
225 x 4
225 x 3
225 x 3

These felt really heavy, squats always take a while to get used to after time off I find. Just really pleased with no pain.

SLSB Deadlifts:
155 x 10 x 3 (went light on these)

Bent over rows
175 x 6
175 x 6
175 x 4
175 x 4

getting weak sux

Ezbar curlz
70 x 8 x 3

Calf raises x whatever

20 minutes elliptical

Day 000: Reboot

Back to the grind, started yesterday. My ass is healed enough to do everything except squat and deadlift (which sucks, but whatever). I did a chest day Friday that went reasonably well. I lost a good amount of strength but will hopefully pick it back up in short order. You know it's a bad sign when you're warming up with 135 and it feels like 200. More importantly though I think I'm finally ready to stick with this diet.

I've been basically eating like shit since the spring, and I've maintained the same weight throughout. The lowest I got was 229 in March which was right before a doctor's appointment (maybe I should just go see my doc every couple of weeks and eat the co-pay, that'd make accountability easy). Once I hurt my tailbone I stopped exercising and somehow managed to bump up the eating and drinking, if that was even possible. I stepped on the scale and saw 243, this scared the shit out of me. I know 10lbs of it is bloat, and I'm probably only 5lbs heavier than my low, but still, it's bad. I've noticed negative changes in my physique. I think realistically I've lost like 5lbs of lean mass and put on 10lbs of fat in the past few months. My jeans are even fitting tighter, I was like, a solid 36" waist, now I'm a 36" waist with a muffin top :(

I've been going out way too often. My credit card statement is hilarious actually, so not only am I getting fat I'm hemorrhaging money at the same time. As much as getting fat sucks I understand that the worst of it is over and it's in my power to be in better shape each week from here on out, and that's really exciting.

I took some progress pics at the start of the blog that I don't think I ever posted, I wish I looked this good now, I have a toga party Friday!

Ouch!!!

Bad news SaF fans. My ass is broken, more accurately, my coccyx, or, tailbone. I had 1 or 2 drinks at a Halloween party and decided to stay over, just to be safe. I somehow managed to fall out of bed and land square on bone from about 3 feet up, yeah. 10 days later it's still impossible to sit on at certain angles. I tried doing some light squats, absolutely impossible. Did some very light goblet squats a few days later, same deal, not unbearable pain during, but lots of ache immediately afterward.

I tried some light benching yesterday, just to feel out potential exercises I can still do, that's also a no go, too much driving the ass into the bench. I talked to Pat, the amazing PT guy who trains at my gym who was a huge help when I hurt my wrist and he said for a fracture it will heal in 4-6 weeks, but there will still be some pain after that. Bummer. Could be worse though, I was doing some googling and people were saying 12-15 months (seriously?).

So for the first time in almost 2 years I'm looking at an extended period without resistance training, le gasp. I'm going to do as much cardio as possible though, which based on the past week looks good as far as not hurting the bone. It's going to be essential that I really tighten up on my diet now. The eating like a fat kid and maintaining thing was fine over the summer, that's because I was working out or running 5 days a week.

I'm going to try and develop some kind of workout routine that I can do without pain while I heal. I'm thinking pushups (ugh), pullups... that's about it, honestly :( I can't really do anything seated and I think most pull exercises where hamstrings/glutes are activated will kill me.

There you have it. Sucks, but what can you do. I just hope I don't balloon back up or lose too much strength, I've come so far but still have a long ways to go!

Day ??

Back on track, this weekend has been busy. Moving, halloween parties and such. I did go to the gym yesterday , mostly because I didn't want to unpack but I wanted to take a shower.

Workout
(Week 2 Workout 3)

Bench press:

Bar x 10

135 x 5

185 x 5

======

205 x 3

205 x 3

205 x 2

I would have liked to do 210 or 215 but I was a little fried from moving

Incline dumbell press:

60 x 8, 8, 5

Military Press

85 x 8, 8, 6

Skull crushers

60 x 10 x 3 really concentrated on form w/ lower weight good pump

Skipped abs back was fried from moving

Day 017: Songs of Grief and Solitude

Had to celebrate my boy's bday in style so that explains the lunch, still a failure. Packing really makes me wonder if I'm ever going to get to my video game/book/dvd backlog, which just gets bigger every time I move. It also reinforces how allergic I am to dust.

Diet

Breakfast:

1/2 cup raw oats

1 cup whole milk

1/2 cup blueberries

2 lowfat mozzarella string cheese 

Lunch:
Turkey club on wheat and french fries, fucking failure

Dinner:
1 cup whole milk
1-1/2 scoops whey
Handfuls of blueberries


Workout

40 mins elliptical

?? hours packing

Day 016: Still With it Sorta

Ending a 5 day shitty eating binge, also haven't been doing cardio like I should, ugh. Moving this weekend and hopefully back to my routine after that. Seems like I've been saying that a lot right? Making a lot of excuses etc. Looking forward to a good leg workout tonight with Amy. I have to say I feel like I have a ton of energy, I guess that's one good thing about eating a shitload of carbs.

Diet

Breakfast:
2 tbsp natty peanut butter
2 lowfat mozz string cheese
1/2 cup raw oats
1 cup unsweetened almond milk

Lunch:
1 can tuna

1 cup brocolli

1/2 scoop whey

1 cup 1% cottage cheese

Dinner:
Indian food, bad


Workout
(Week 2 Workout 2)

Squats:
Bar x 5
135 x 5
185 x 5
225 x 5
=====
245 x 3
245 x 3
WTF!!?!?!?! WHY AM I GETTING WEAKER

SLSB DLs:
185 x 10 x 3

Bent over rows:
195 x 6 x 4

Curlz
70 x 8 x 3

Day 015: Now It's Spilling Into Weekdays

Skipped the gym, ate chili and corn bread and wine and beer, sigh.

Day 014: The Hangover

I forgot to log my diet but it was bad. Breakfast was fine, lunch I want to say was okay. But for dinner I made cornbread for a dinner party the next day. I also snacked on the rest of the party food, which was tostitos and these delicious graham cracker sticks that I ate with a lot of peanut butter.

The workout was good though. Once I start getting comfortable I'm pretty sure I can do either 75 or 80 on dumbell bench press for 4 x 8, I just want to take it easy with my wrist. Incline was weird, 175 felt so light last week.

Workout
(Week 2 Workout 1)

Incline bench press:
Bar x 10
135 x 5
155 x 5
======
185 x 3 (wtf)
175 x 4
175 x 4

Dumbell press:
65 x 8 x 4

Alternating shoulder press:
35 x 8
35 x 7
35 x 7

Pushdowns:
85 x 10 x 3

Ab chair:
80 x 10 x 3

Day 012-013: Disaster II: The Disastering

So this weekend I didn't work out at all, really. I mean, I wasn't completely sedentary, Saturday I had a lot of errands and running around, I did a lot of cooking for Bill's party. Speaking of that. I ate my face off while cooking, as usual. And then I ate AND drank my face off that night. Party food, lots of beer. I had a great time.

Sunday I got up hungover as shit and idly snacked on whatever party food was left out. I got a call at 10 from a friend and we went out for a greasy breakfast even though I was already stuffed. Went to a haunted hay ride/corn maze. Drank a medium dunks hot chocolate and a frosted donut. And then on the way back we hit Wendy's and I had my first McGangbang.

Day 011: Nuttin but a peanut

Great workout today about to be squandered by a terrible diet, why do I waste my time.

Squats are starting to have an effect though

Diet

Breakfast:
1/2 cup raw oats
1 cup unsweetened almond milk
1/2 cup blueberries
1 cup 1% cottage cheese
1/2 scoop whey

Lunch:
Very nutritious salad at Whole Foods
andd.... a few pieces of chocolate covered candied ginger, what is best in life.


PWO:
1 Apple
1-1/2 cup unsweetened almond milk
1-1/2 scoop whey


Dinner:
Mangia Bene (oi)


Workout
(Week 1 Workout 3)


Deadlifts:
135 x 10
225 x 8
275 x 5
=====
315 x 5 x 3

Yeahhhhhhhhhhhhhh buddday, honestly these felt light too, 1RM probably around 425?

Leg press:

14 plates (630) x 10 x 2

Lat pulldowns:

180 x 6 x 4

Alt dumbell curlz:

30 x 8 x 3

Day 010: Le Sigh

Indian food, oi. I really have to do some reevaluation this weekend perhaps. If I'm still eating like a fat piece of shit after I move then I honestly have no chance.

That's the bad news. The good news is my back is feeling really good and I'm super excited for deadlifts tomorrow. 315 x 5 x 3 anyone? I may be socializing Friday night, and then Bill's party is Saturday. This is hard.

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

1 cup 1% cottage cheese

1/2 scoop whey
1 pear


Lunch:
1 cup chili
1 cup broccoli
2 low fat mozz string cheese
1 pear
2 large handfuls of room mate's rice chex (BAD!!!!)

Dinner:
Indian food at Punjab Cafe in Quincy. Not good, guessing 5k calories 300+g of carbs.
2 bud lights there
And then 2 Coors lights at The Ledge in Lower Mills.


Workout
30 minutes elliptical

Weigh In Wednesday 002

234.8

+0.6lbs! I'm not really worried because I binged on carbs 36 hours prior and I feel like I'm holding onto a lot of water. After a few days of clean eating I was down to 230 even last week. That said, I want to show consistent progress so I really need to clean things up, I shouldn't have done that Tuesday.

Day 009: In the Absence of Broccoli

If there has been anything consistent about my diet ever since I made the decision to not be a fat ass almost 2 years ago, I crush broccoli. If it's a normal day (which I'm trying to have be a regular occurrence) I'm eating a broccoli crown with lunch and dinner. It's great, I don't need to take a multivitamin because it's so nutrient rich, and provides fiber, is filling, etc. I absolutely loathe the taste of it now, but whatever.

The problem with broccoli is that it's so fucking inconsistent! I don't know if it's just between growing seasons now but I haven't been able to find any recently that are even remotely palatable, I've checked various Shaws, Stop & Shops, Market Basket, even friggin Whole Foods, they all suck! There's nothing I love more than going into a market and finding perfect angelic broccoli crowns. A nice vibrant green stem, tightly coupled lush, almost purple florets, deep grassy broccoli aroma on the nose. But no, all I'm finding these days are essentially rotten, yellow/brown/slimy garbage.

Sooooo, I've made the permanent switch to frozen broccoli! I figure even if there's a slight nutritional hit, it's more convenient, the quality is more consistent, and it's more affordable (sometimes at Shaw's I'm paying $1.79/lb!)

So there you go, eat your broccoli

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

3 eggs

1/2 cup granola (BAD!)

Lunch:
2 cups chili
1 pear

PWO:
1-1/2 cups unsweetened almond milk
1-1/2 scoops whey
1 apple


Dinner:
2 cups chili
1 cup broccoli


Workout
(Week 1 Workout 2)

Bench press:
Bar x 20
135 x 8
155 x 5
185 x 3
=====
205 x 3 x 3 (felt really strong on this, no grinders, actually...)

If I may have a moment to talk about the bench press. Probably my weakest lift, even worse than military which is still pretty bad. I don't know if I've always just had bad form, or maybe it's just genetics, not sure. I know my wrist this winter didn't help things. It is kind of a shame because I am approaching the sacred entry-level bro territory of 225 x 5, but with what I think is wrist surgery looming that's probably not looking likely any time soon :( Anyways back to the log.

Incline dumbell press:
60 x 8
60 x 8
60 x 6
60 x 5

Military Press:
85 x 8
85 x 7
85 x 6

Ezcurl skullcrushers:
70 x 10
70 x 8
70 x 5 (these just felt wrong gonna drop weight next week and just make sure form is super strict)

Ab chair
80 x 10
80 x 10
80 x 8 

Day 008: 1 whoopie pie

Was invited over to a friend's for dinner and didn't want to be rude, oi. Forgot to weigh in this AM so will do so tomorrow, but I'm expecting a lot of bloat. I'm pretty confident that I lost fat this week though even if it doesn't show on the scale.

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

1/4 cup blueberries

1 cup cottage cheese

1/2 scoop whey

Lunch:
2 cups chili
1 pear

Dinner:
1 16oz coors light
3 glasses of wine
1 burger with bun
Lots of pasta salad
chips, pretzels
1 whoopie pie


Workout
40 minutes elliptical

Day 007: I love Shinji Mikami

Good day at the gym with Amy, I wish my squat form looked that good on the first day. I went sorta light because my back is still feeling iffy but I was pleased overall.

I've been playing Vanquish, first video game in like, 6 months? It's funny I think the last one I finished was Bayonetta, also by Platinum games. I like it, reminds me off a cross between Bayonetta, Gears of War, and Mass Effect 2 (the stuff you're killing in Vanquish kind of looks like Geth).



The 2 obstacles diet-wise this week are Indian food Thursday and a party Saturday. Other than that I should be in the clear!

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

1/2 cup blueberries
6oz nonfat greek yogurt

Lunch:
1 can tuna
2 tbsp salsa
1 cup cottage cheese
1/2 scoop whey

PWO:
1-1/2 cups unsweetened almond milk
1-1/2 scoops Whey
1 apple

Dinner:
~2 cups of chili, lean beef and turkey, onions, peppers, kidney beans
1 slice muenster cheese

Workout 

(Week 1 Workout 1)

Squats:

Bar x 5

135 x 5

185 x 5
=====

225 x 5 x 2 (went light on these back didn't feel great)

SLSB deadlifts:

185 x 10 x 3

Bent over rows:

185 x 6 x 2
205 x 6
205 x 4

EZBar curls:

70 x 8 x 3

DC Calf raises (on leg press):

135 x 15

Day 005-006: Disaster

No workouts, planned rest days. I walked around and stuff but my lower back/hips are still kind of bothering me I didn't want to run or do elliptical. Diet was an absolute disaster. Dinner date last night, pizza and calzone today for the game and a few Shipyard Pumpkins afterwards. Back at it tomorrow though.

Day 004: Limp Wrist

I think my original wrist injury that set me into a spiral of not getting in better shape is starting to creep up again. As any of you who talked to me with any degree of regularity well know, I dealt with a pretty nasty case of de Quervain's tenosynovitis for 2-3 months last winter. I dealt with it and continued to exercise for the first month (which was a terrible idea as it turns out). I went on a non steroidal anti-inflammatory for the next month. Finally I saw a hand specialist and got a cortisone shot which basically fixed me in a week. I was back to lifting pain free.

A PT guy that goes to my gym was looking at my wrist a few weeks ago and he pointed out I have a pretty bitchin ganglion cyst right where I had the tendonitis. From what he said as long as it's pain free it's not a big deal. Here he is, kind of hard to see:

Welp, I think I pissed off that tendon again, because now I'm getting some tightness at night, no pain yet though. I think the cyst gives me essentially zero margin for error on irritating that sheath tendon thing. So even if I strain it mildly, it's going to start rubbing against the other tendons, and then they're gonna get inflamed and it will be a shitshow again. From what I understand draining these cysts aren't trivial so they usually remove them surgically, which is kind of a bummer because I don't want to any any more time off from lifting.

I dunno, I'm going to keep an eye on it, I may talk to Dr. Stirrat next week and see what he thinks. Cardio today so nothing too exciting there. Planning on having chicken and broccoli for dinner. There's a good chance I'm going to be socializing tonight so I need to summon all the will power I have. Planned cheat meal tomorrow night.

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

1/2 cup blueberries
6oz nonfat greek yogurt

Lunch:

Salad from Lambert's. Spinach, mixed greens, peppers, onions, chicken, feta, broccoli, strawberries, black beans. No dressing. Pretty pleased with this one.

Dinner: Dinner was a disaster. Lots of beer with my neighbors and then out at The Yardhouse. Split an order of the chicken nachos there (which were delightful). Came home had a drunk bowl of my room mate's cereal and some saltines.

Workout
40 minutes elliptical

Day 003: Remembering How to Say No

Managed to avoid going out for drinks with co-workers today. That would have probably ended up in about 5 beers and misc appetizers and a bowl of my room mate's cereal when I got home, and no gym. I hate it but I have no self control so the only way I can keep myself in check is to outright avoid social situations. I know that sounds really unhealthy and unrealistic but hey, it's what got me to this point thus far.

That said I'm about to go out and meet a friend for dinner, and HOPEFULLY a single gin and tonic.

A little concerned on the workout front. I think my bum wrist may be headed back towards tendonitis. I will go for a cortisone shot much earlier this time. I think I injured it last week on flat db presses, I'm just going to stick with barbells. Back also not feeling 100%. I may do a deload early and do it next week. I was really looking forward to heavy deadlifts next Friday :(

Edit -- Escaped a social event without too much damage. Salad and 2 G&Ts, not bad at all.

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

1/2 cup blueberries
6oz nonfat greek yogurt

Lunch:

Salad from whole foods. Arugala, spinach, beets, peppers, onions, garlic, green beans, asparagus, chicken, cashews, parasean. A couple of these almond bar things that I stole, probably loaded with carbs, need to stop doing that.

PWO:
1 apple
1-1/2 scoops whey
1-1/2 cups unsweetened almond milk

Dinner:
Chicken ceasar salad at The Ledge in Dorchester, no dressing. I drunk-ate the croutons but there was only like 10 small ones.
2 Hendricks + tonics


Workout
(Week 2 Workout 3)

Bench press:

Bar x 10

135 x 5

185 x 5

=====

205 x 3

205 x 3
205 x 2 (last was was a real grinder)

Incline DB Press:

60 x 8
60 x 8
60 x 6
60 x 5

Military Press:
75 x 8
75 x 8
75 x 8 (these were too light)

EZ curl skullcrushers
70 x 10 x 3

Ab chair
80 x 10 x 3

Day 002: Swole on a Budget

So if anyone is actually reading this blog you'll notice that my diet stays pretty consistent. Actually if I followed this diet strictly for the past year I'd probably be sitting here in single digit body fat %. I actually spend very little on groceries, maybe $50/week and I still manage to get 200+g of protein a day with relative ease, along with you know, vegetables and stuff. Here's my shopping list (some of these last more than a week, the produce I usually buy every week):

• Apples
• Broccoli crowns
• Baby spinach
• Blueberries (frozen when out of season)
• Raw almonds
• Raw oats
• Newman's salsa
• Lowfat string cheese
• Extra virgin olive oil
• Canned tuna
• 1% no salt added Hood cottage cheese (ONLY THIS KIND! ALL ELSE SUCKS)
• Unsweetened almond milk
• Eggs (I get these for free when my mom's chickens are laying, they don't lay in the winter though :(  )
• Whatever lean protein is on sale, chicken sausage, ground beef, ground turkey, misc parts of chickens, whole chickens, etc.

For supplements I get Optimum Nutrition whey (double rich chocolate) 5lbs from amazon with subscribe and save it comes out to $34. I get 800 100mg fish oil capsules from Costco (Kirkland brand), and I take around 10 of those a day, I think the bottles are $9?

So there you go, swole on a budget. And think how much you spend going out to lunch every day, that's $50 right there for 5 meals.

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

1/2 cup blueberries
6oz nonfat greek yogurt

Lunch:

1 chicken breast
2 tbsp salsa
1 cup broccoli
1 handful almonds
1 cup 1% cottage cheese
1/2 scoop ON whey

Dinner:
1 chicken breast
2 tbsp salsa
1 cup broccoli

Workout

40 minutes elliptical

Weigh In Wednesday 001

234.2

Honestly I was expecting worse after a weekend that involved 2 solo bottles of wine Friday, countless dark & stormies and a massive 3am bowl of cereal Saturday night. And cookout food Sunday. I'm guessing I'm still retaining a lot of water, so should I eat cleanly all week I could ostensibly be in the 22x range this time next week.

In case anyone out there is reading this blog and trying to learn something I have a few tips on meaningfully tracking your weight:

• Do it at the same time no matter what interval of days. Ideally this is in the morning after you've uh, used the bathroom. Your weight fluctuates throughout the day, this is when you'll weigh your lowest.
• Understand glycogen's impact on water retention. I think most people think sodium has the biggest impact on this. But go low carb for a week and you'll lose (depending on your size) I'd guess 3-10lbs. Unfortunately this isn't fat, it's water :( So be consistent with your diet if you want accurate tracking.
• Make sure your scale is accurate. Use the one at the gym every now and again. Also weigh yourself 3-5 times and take the average, and make sure your scale is on a hard surface, preferably you're weighing yourself in the same place every time.

Day 001: Realignment

One down, another 99 to go? Today was mostly successful, no more fast food for lunch though! I at least mitigated some damage by forgoing a tortilla and rice. Workout was good, nice pump on the rows and the calf raises. Back felt a little beat up even before squats, I think this was bad form on OH DB presses the other day (go figure).

So accountability-wise I think I'm going to weigh in every Wednesday and post it here. Not making excuses for myself but if I do lose control on the weekend I'll have a couple of days to shed water weight. I will be tracking my weight daily but only posting on Wed. I'm also going to be posting some progress pics. Here's me looking about as bad as possible black out drunk, in unflattering lighting, COMPLETELY unflexed

I may put some flexed ones up that make me look like slightly less of a fatty. This was from June I think? I'm not quite as fat now.

Diet

Breakfast:

1/2 cup raw oats

1 cup unsweetened almond milk

3 eggs

Lunch:

1 chipotle burrito bol (not ideal, est: 700kcal, mostly even split between p/f/c)

Post Workout (PWO):

1-1/2 scoops ON whey

1-1/2 cups unsweetened almond milk

1 apple

Dinner:

8oz chicken breast

1 cup broccoli

Workout
(Week 2 Workout 2)

Squats:

Bar x 5

135 x 5

185 x 5

225 x 5

=====

245 x 5

245 x 4

SLSB deadlifts:

175 x 10 x 3

Bent over rows:

185 x 6 x 4

EZBar curls:

70 x 8 x 3

DC Calf raises (on leg press):

135 x 15

Day 000: lookin fat, feelin fat

Ok it's time to get back on track! From March last year up until about May of this year I went from ~330lbs to about 225 or so, since then I've been hovering around 235ish. I'd like to get down to ~200-210 (I'm 6'2"). I think this will probably be as challenging as losing the initial 100ish.

This summer I was an absolute fat ass. Too many parties, too many vacations, too many trips to Mangia Bene, Sweet Basil, Tosca, Wendy's, etc. I'm honestly amazed that I didn't balloon back up to 300! I also stopped running and started half assing it on elliptical, this was a mistake.

I have a lot going for me now though:

• Fall/winter so no vacations/weddings and significantly less going out
• My wrist is healed! Actually I'm relatively pain free
• I'm moving back to my old apartment where I lost almost all of the weight, I was in such a good routine living there
• I'm going to make an effort to rediscover video games, these things actually keep my from going out and eating/drinking my face off

Goals

My main goal is to lose 30lbs while increasing strength. Sub goals would be a powerlifting total (1RM bench press + squat + deadlift) of 1000 and running in the Falmouth Road Race next year (since I'm automatically in), at around an 8:30 pace.

The Plan

Fitness: 3 days of resistance training, 3 days of cardio, I will post the resistance plan at the bottom. Cardio will probably be elliptical for a while, I will start running again in the spring hopefully I'll be down to at least 220 by then and it will be a lot easier on my joints. 40 minutes to an hour on cardio days, I don't want to kill myself and I want to recover adequately from squats/deadlifts. I will be tracking workouts on here to make sure that I'm not stalling.

Diet: I will be tracking my diet here on here, not through the daily plate or anything. When I'm focused my diet is so simple that it's very easy for me to count calories. I will try and stay around 2000 calories a day at a 40% protein, 40% fat, 20% carb split. Carbs will all be clean, no sugar/hfcs/etc. no simple starches. Suppliments will be fish oil and ON whey, that's it.

Punishment

On SA everyone has toxx clauses, I don't think I'll get that specific but I'm going to be crossposting daily updates to FB, so if I fuck up and drink a bottle of wine I want everyone to give me shit about it.

Appendix

Resistance training:

Week 1/Workout 1:
Squat: 2 x 5
Straight Back Straight Leg Deadlifts: 3 x 10
Bent Over Row: 4 x 6
EZ Bar Curl: 3 x 8
Calf Raises: 1 x 15

Week 1/Workout 2:
Bench Press: 3 x 3
Incline Dumbbell Press: 4 x 8
Military: 3 x 8
Tate Presses - 3 x 10
Kneeling Cable Crunches 3 x 10

Week 1/Workout 3:
Deadlift: 3 x 5
Leg Press: 2 x 10
Pull-Ups: 4 x 6
Alt Dumbbell Curl: 3 x 8
Calf Raises 1 x 15

Week 2/Workout 1:
Incline Bench: 3 x 5
Dumbbell Bench: 4 x 8
Standing Alternate Dumbbell Shoulder Press: 3 x 8 Each Arm
Tricep Pushdowns: 3 x 10
Sprinters Ab Circuit – 2-3 Rounds

Week 2/Workout 2:
Repeat Week 1 Workout 1

Week 2/Workout 3:
Repeat Week 1 Workout 2