Big boy needs to strip out, here's the plan, plz review and critique.

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  1. warriordash . com and you'll come up with it.. they have races all over the US and in a few other countries.


  2. Date: Jan 18, 2011
    Name: Day 2, wk 1 (Day 22 of strip out)
    Start Time: 04:45 PM
    End Time: 06:10 PM
    Duration: 01:25
    Location:
    Mood: Tired
    Notes: Warmed up with a few 10/20 HIIT Cycles, just enough to get a sweat rolling. Feel like I am fighting off something, hack squats with sniffles SUCK LOL.

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 320 8
    #2 320 8
    #3 320 8
    #4 340 6

    2 Barbell Deadlift
    #1 315 8
    #2 345 5
    #3 365 3
    #4 395 1 (New current PB)

    3 Leg Press
    #1 570 12
    #2 570 12
    #3 570 12

    4 Seated Calf Raise
    #1 90 20
    #2 140 20
    #3 140 30
    Dropped weight and focused on form and full range of motion.

    Dietary numbers are more estimated tonight as the wife had some home made Lasagna ready when I got home. Great post w/o meal, just did not let myself go crazy.

    3168 total cals (A bit over target, but with how I busted my hump today, I earned it) with an estimated output of 4891 for a deficit of 1723. 295 carb, 256 protein, 103 fats.
    •   
       


  3. No cardio today, did not go to work, rested up hoping to kick whatever is working on me.

    Today's dietary numbers: 2605 cals, 245 carb, 228 protein, 77 fat. Estimated output of 3709 for a deficit of 1104. My toss down an apple or celary stalk or two later, which would be only a minor bump.

  4. Date: Jan 20, 2011
    Name: Day 3, wk 1 (Day 24 of strip out)
    Start Time: 05:15 PM
    End Time: 06:20 PM
    Duration: 01:05
    Location:
    Mood: Normal - Not Great But Not Bad


    # Exercise Name Set Lbs. Reps
    1 Barbell Incline Bench Press - Medium Grip
    #1 205 8
    #2 215 8
    #3 215 7
    #4 215 4

    2 Assisted pull up
    #1 215 8
    #2 215 8
    #3 230 6
    #4 230 5
    Noted weight is body wt + clothes (310) minus assist weight.

    3 Arnold Dumbbell Press
    #1 70 12
    #2 80 12
    #3 80 9
    Thought I would try these with some lighter weights and tight form to spare the R/C, no luck. Weight = dumbbell X2

    4 Alternate Hammer Curl
    #1 80 10
    #2 80 10
    Performed seated to minimize cheating, elbows are feeling a bit tender. Weight = dumbbell X2

    5 Triceps Pushdown - Rope Attachment
    #1 130 12
    #2 130 12
    #3 140 12

    6 Standing Bicep Cable Curl
    #1 100 12
    #2 120 12

    Followed this up with 100 crunches spread out over 3 sets with minimum rest between sets (60/25/15). Then we did some 30/30 HIIT x8 cycles at 6/10 and 4/10 resistance on cross trainer, then coasted for another ten min for a total of 115 cals.

    Todays nutritional infor:

    2914 cals, 223 carbs, 242 protein, 113 fat grams. Estimated output 4880 for a deficit of 1966.

  5. Date: Jan 21, 2011
    Name: Day4, wk 1 (Day 25 of strip out)
    Start Time: 05:00 PM
    End Time: 06:25 PM
    Duration: 01:25
    Location:
    Mood: Energized and Ready!


    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 335 7
    #2 375 5
    #3 405 3
    #4 425 1
    Would have gone for 2 but did not trust my spotter. Dude looked more intimidated by what I was pushing than I was.

    2 Romanian Deadlift
    #1 255 8
    #2 255 8
    #3 255 7
    #4 255 4

    3 Leg Extensions
    #1 140 12
    #2 150 12
    #3 160 12

    4 Lying Leg Curls
    #1 120 10
    #2 120 8
    #3 120 6

    5 Standing Calf Raises
    #1 180 12
    #2 205 11
    #3 205 11

    Today's diet info (had to estimate based on recipe for wife's vegie soup) 2939 cal, 298 carb, 262 protein, 78 fat. Estimated output 4952 for a deficit of 1913.
    •   
       


  6. Jan 23, 2011
    Name: Day 1, wk 2 (Day 27 of strip out)
    Start Time: 03:20 AM
    End Time: 04:55 AM
    Duration: 01:35
    Mood: Normal - Not Great But Not Bad
    Notes: Wrapped it up with some 20/40 (x15 cycles)HIIT at 5/10, 3/10 Resistance on NuStep, pushing for 170+ SPM=156 cals. then a few minutes of coasting, 20 min total.

    # Exercise Name Set Lbs. Reps
    1 Barbell Bench Press - Medium Grip
    #1 245 8
    #2 245 8
    #3 245 5
    #4 245 5
    Not sure why, just seemed to loose steam the last 2 sets.

    2 Bent Over Barbell Row
    #1 235 8
    #2 235 8
    #3 235 8
    #4 235 8

    3 Barbell Shoulder Press
    #1 155 11
    #2 160 10
    #3 160 9

    4 Close-Grip Bench Press
    #1 175 11
    #2 175 6
    #3 175 6

    5 Barbell Curl
    #1 90 11
    #2 90 11
    #3 90 6
    Varied grip/set, went too wide last set, cost me a few reps.

    Will post dietary totals later tonight or tommorrow morning. Yesterday was my cheat day, had some pizza, but kept it under 4k cal. On track today at 2037 cal, 178g protein, supper yet to go.

  7. Today's dietary totals: 2714 cals, 288 carb, 249 Protein, 62 fat. Estimated output of 4658 for a deficit of 1944.

  8. Today's nutrition info: 2644 cal, 261 carbs, 207 pro 86 fat. Estimated out put of 3834 for a deficit of 1190. Tommorow, we shoot for a 4 plate pull!

  9. Quote Originally Posted by taman6886 View Post
    Today's nutrition info: 2644 cal, 261 carbs, 207 pro 86 fat. Estimated out put of 3834 for a deficit of 1190. Tommorow, we shoot for a 4 plate pull!
    good luck with the pull bud
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  10. Quote Originally Posted by JudoJosh View Post
    good luck with the pull bud
    Thank you Josh.

    Today's "Tale of the tape" Weight 303 lbs, waist 48. That is down another 2.6 pounds from last week with no change on the waist, overall totals of 19 lbs and still 3.5 on the waist. Not a bad week after all.

  11. Jan 25, 2011
    Name: Day 2, wk 3 (day 29 of strip cycle)
    Start Time: 04:20 PM
    End Time: 05:40 AM
    Duration: 13:20
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes:

    # Exercise Name Set Lbs. Reps
    1 Hack Squat
    #1 340 8
    #2 340 8
    #3 340 8
    #4 340 7

    2 Barbell Deadlift
    #1 325 8
    #2 355 6
    #3 375 3
    #4 405 1
    Set 3 took two attempts, could not budge it 1st try, sat a minute, got an attitude and pulled it off. Also set a new PB with the 405 pull.

    3 Leg Press
    #1 590 10
    #2 590 10
    #3 590 12
    Got an attitude my last set, pushing out 12 reps, unfortunately, this also means I was slacking the 1st two sets.

    4 Seated Calf Raise
    #1 210 10
    #2 210 10
    #3 210 10
    Really seem to have a hard time giving 2 cents about calves anymore.

    Total volume for todays session: 41980lbs.

    Today's dietary info: 2891 cal (325 carb, 219 pro, 87 fat) with an estimated output of 4796 for a deficit of 1905. In a more concrete note, I was able to go to the 9th notch on my heavy belt tonight (using what I call the "fatboy" method which is to wrap the end around a vertical bar (like in Smith Machine) and lean back) this is a first since I was like 245. Problem is I have one notch left and doubt my old belt will still fit when I get there LOL.
    __________________

  12. Todays dietary: 2769 in, estimated 3832 out, deficit of 1063. Carbs 299, Protein 231, fats 70.

  13. congrats on the new PRs!
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  14. Jan 27, 2011
    Name: Day 3, wk 2 (day 31 of strip out)
    Start Time: 04:55 PM
    End Time: 05:55 PM
    Duration: 01:00
    Location:
    Mood: Energized and Ready!
    Notes: Did a 5 minute warm up (60 cals) before lifting and wrapped it up with 10 30/30 cycles HIIT and coasted till 20 minutes total (113 cals) after lifting

    # Exercise Name Set Lbs. Reps
    1 Barbell Incline Bench Press - Medium Grip
    #1 225 6
    #2 225 6
    #3 225 6
    #4 225 5

    2 Assisted Pull Up (wd grp)
    #1 228 8
    #2 228 7
    #3 238 5
    #4 238 5
    Noted weight is body weight + clothes/shoes (308) - assist weight. Went slow on the negs.

    3 Wide grip upright row
    #1 45 12
    #2 65 12
    #3 75 12
    Been looking for something that will not irritated RC, had no idea where to start, so began light.

    4 Seated Dumbbell Curl
    #1 30 12
    #2 30 12
    #3 35 12
    #4 35 12
    Alternated Even sets are right arm, odd sets are left arm.
    5 Concentration Curls
    #1 30 12
    #2 30 12
    Set 1 left. set 2 right

    6 2 hand oh DB extension
    #1 65 12
    #2 70 12
    #3 75 12

    Today's dietary info 2694 cals in, 4603 cals out, deficit of 1909. 210 carb, 234 protein, 98 fat.

  15. PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!

  16. Quote Originally Posted by FlexW99 View Post
    PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
    Thanks Flex

    Jan 28, 2011
    Name: Day 4, wk 2 (day 32 of strip out)
    Start Time: 04:40 PM
    End Time: 06:15 PM
    Duration: 01:35

    Notes: Warmed up with 4 minutes on elliptical, just enough to get a sweat going with my hoodie up.


    # Exercise Name Set Lbs. Reps
    1 Barbell Squat
    #1 335 8
    #2 375 6
    #3 405 4
    #4 435 1
    Needed a bit of help at the bottom for the 435 set, so I cannot claim it as a new max yet. Set 1 at 335 was done with no belt.

    2 Romanian Deadlift
    #1 265 6
    #2 265 6
    #3 265 6
    #4 265 5
    Still hate these things.

    3 Leg Extensions
    #1 160 12
    #2 160 12
    #3 160 12

    4 Lying Leg Curls
    #1 115 12
    #2 115 9
    #3 115 8

    5 Standing Calf Raises
    #1 205 12
    #2 215 11
    #3 215 10

  17. Damn sounds like your doing a good job of killing your at the gym and working on the diet great job.

  18. Today's diet info: 2830 cals, estimated 3610 out, deficit of 798. 183 carbs, 232 pro, 129 fat.

  19. Thanks KillaK!

    Jan 30, 2011
    Name: Day 1, wk 3 (Day 34 of strip out)
    Start Time: 02:05 PM
    End Time: 03:25 PM
    Duration: 01:20
    Location: Williams County Y
    Mood: Energized and Ready!
    Notes: Lifting preceeded by 5 min warm on Elliptical and followed by 10 30/30 HIIT cycles pushing for 180 SPM at 3/5 Resistance and then 8 minutes of coasting. (191 cals total)

    1 Barbell Bench Press - Medium Grip
    #1 255 6
    #2 255 5
    #3 255 5
    #4 255 5

    2 Bent Over Barbell Row
    #1 250 6
    #2 250 5
    #3 250 5
    #4 250 4

    3 Barbell Shoulder Press
    #1 165 12
    #2 165 12
    #3 165 9

    4 Assisted Dip
    #1 226 10
    #2 236 6
    #3 236 5
    Noted weight is estimated bw+clothes (306) - assist wgt

    5 Triceps Pushdown - Rope Attachment
    #1 130 12
    Went straight from dips to one set of this to finish the burn

    6 Preacher Curl
    #1 65 12
    #2 65 12
    #3 65 12
    Used EZ curl bar, was looking for something to force me into tight form and spare the elbows.

    7 Standing Bicep Cable Curl
    #1 100 15
    #2 70 10
    #3 40 8
    Jumped from last set of EZ preachers to this in a drop set (100-70-40) for a change of pace and crank up the intensity. Worked

    Today's nutrition info: 2748 cals (191 carbs, 229 protein, 115 fats) with an estimated output of 4740 for a deficit of 1992.
    Last edited by taman6886; 01-30-2011 at 09:01 PM. Reason: Edited dietary info, needed more fat, ate some Peanut butter

  20. Date: Jan 31, 2011
    Name: Day 2, wk 3 (day 35 of strip cycle)
    Start Time: 05:40 PM
    End Time: 07:00 PM
    Duration: 01:20
    Location:
    Mood: Not In The Mood To Workout
    Notes: Got a late start, did not plan on lifting tonight but with a huge storm coming in, figured I had better get it done while I could. Did not even have my pre-w/o sups or wrestling shoes. No excuse, just saying.


    1 Hack Squat
    #1 360 8
    #2 360 6
    #3 360 6
    #4 360 6

    2 Barbell Deadlift
    #1 335 7
    #2 365 4
    #3 385 2
    Went for 415 last set, did not hit it. Also went barefoot because I hated the heel raise from my running shoes.

    3 Leg Press
    #1 610 12
    #2 610 12
    #3 610 10

    Today's dietary info: 2929 cals (195 carb, 228 prot, 134 fat) with an estimated output of 4745 for an 1816 deficit.

    Tomorrow, this weeks tale of the tape!

  21. Today's "tale of the tape": Weight 299.6, waiste 47.5. That is down another 3.4 pounds from last week and another half inch of the waistline. Overall totals as it stands are 22.4 pounds down, 4 inches off the waist. Not bad for 5 weeks

  22. Quote Originally Posted by FlexW99 View Post
    PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
    X2! KEEP UP THE HARD WORK BRO.. it isnt easy to drop weight and maintain strength let alone get STRONGER and break PRs while doing it... Impressive bud.. keep it up man!!
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  23. Quote Originally Posted by JudoJosh View Post
    X2! KEEP UP THE HARD WORK BRO.. it isnt easy to drop weight and maintain strength let alone get STRONGER and break PRs while doing it... Impressive bud.. keep it up man!!
    Thank you kind Sir! On a side note, the other day I was tempted to snag a couple of rolls/donuts for breakfast. I opted not to do so because that would leave me with the choices of lying in my nutrition entries by omitting it, including it and getting gigged on or just not posting info for that day, which would likely have raised some eye brows as I post all days except cheat days. It's that damn accountability thing! Thanks all.

  24. Exact reason why I start logs, great for accountability
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  25. Today's dietary info: 2990 cals (204 carb, 255 protein, 130 fat). No real activity except driving and snow blowing, (Got this weeks day 2 done last night due to impending storm) estimated output of 4025 for a deficit of 1035. Tried mixing in some peanuts to increase fat totals today, they ate up more of my daily cals than I anticipated, leaving me to eat a bunch of fiberous veggies to fill up on for super (besides the 3oz of ground chuck that is.)

  26. Today's dietary totals 2851 cals (215 carb, 219 pro, 117 fat), estimated output 3995 for a deficit of 1144. Today's only activity was about an hours worth of snow blowing.

  27. Feb 3, 2011
    Name: Day 3, wk3 (Day 38 of strip out)
    Start Time: 04:10 PM
    End Time: 05:15 PM
    Duration: 01:05
    Mood: Normal - Not Great But Not Bad
    Notes: Started with a 4 minute cardio warm up to get a sweat going, finished with 15 20/40 HIIT cycles at 3/10 and 5/10 Resistance pushing 200 steps/minute and then coasted till 22 minutes. Calorie total: 173

    # Exercise Name Set Lbs. Reps
    1 Barbell Incline Bench Press - Medium Grip
    #1 225 8
    #2 225 6
    #3 225 6
    #4 225 5
    Went deeper than last week on reps,busted myself getting a little cheap on the depth.

    2 Assisted Pull Up
    #1 224 8
    #2 229 8
    #3 239 5
    #4 239 5
    #5 149 12
    Noted weight is body weight + clothes (estimated 304) minus assist weight. Last set was a burn out set just to throw in a curve ball.

    3 Seated Dumbbell Press
    #1 130 12
    #2 140 9
    #3 140 6
    Noted weight is DB weight X 2

    4 2 Handed OH DB Extension
    #1 75 12
    #2 75 12
    #3 75 9

    5 Concentration Curls
    #1 35 11
    #2 35 11
    #3 35 9
    #4 35 9
    #5 35 6
    #6 35 6
    Even sets are right arm, odd sets are left arm.

    Today's nutrition totals:

    3000 Calories even (203 carbs, 244 protein, 137 fats). Estimated output of 4802 for a deficit of 1802.

    On another note, got some lab work back from the Doc, A1C Down to 6.3 from 9.1 (which is awesome), Creatanine levels back to normal range, Cholesterol Numbers (which were in good range last time) even better according to his Nurse.

  28. Date: Feb 4, 2011
    Name: Day 4, wk3 (Day 39 of strip out)
    Start Time: 05:00 PM
    End Time: 06:00 PM
    Duration: 01:00
    Location:
    Mood: Normal - Not Great But Not Bad
    Notes: ****ty night, video'ed my squat, way to shallow, need to work on flexibility. Doesn't matter if it is 375 or 135, is as low as I can get and not good enough. Wost part was felt a pop in my hammy during 3rd set of Romanian DL's, like some one had knifed me 4 -6 inches below my right butt cheek. Pulled a Hammy


    # Exercise Name Set Lbs. Reps

    1 Barbell Squat
    #1 345 6
    #2 365 5
    #3 415 2
    #4 315 6
    As stated, need to work on flexibility to get better depth. Not gonna happen till hammy fully heals. Also, sets 1, 2 and 4 were with no belt.

    2 Romanian Deadlift
    #1 275 6
    #2 275 6
    #3 275 2
    Pull happened during up stroke of 3rd rep. set 3.

    3 Leg Extensions
    #1 170 12
    #2 170 10
    #3 170 10
    4 Lying Leg Curls
    #1 80 8
    Decided to try it very light. Although it did not hurt anything like any kind of DL Pull involving the hams, it was still irritating. Packed it in after this.

    No dietary info, cheat day, did not track.

    Figure on changing my split to focus just on upper body (Chest/Tri's, Back/Delts, Bi's with more sets whatever till at least Friday of next week and then try light squatting and see how the hamstring feels.
    __________________

  29. Yesterday's dietary info: 2690 cals (180 carbs, 216 protein, 118 fats). Estimated output of 3802 for a deficit of 1112.

    Hamstring seems to be responding to ice and compression, today am gonna try to gently stretch it, maybe some cardio work.

  30. Whats the bodyweight at now my friend?
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