Big boy needs to strip out, here's the plan, plz review and critique.
- 03-13-2011, 08:27 PM
- 03-14-2011, 08:25 PM
12x 30/30 HIIT cycles at 80%/60% hitting 175-185 spm, 185 cals.
Then sauna and hot tub. I love deload weeks, but not as much as I love pushing iron once my batteries are recharged.
Today's dietary numbers: 2761 cals (112 carbs, 238 protein, 149 fats) with an estimated output of 3827 for a deficit of 1066.
Tommorow: This weeks tale of the tape!
03-14-2011, 09:25 PM
Do you foam roll already? If not TRUST me give it a try! They are great and totally worth it
"The only good is knowledge and the only evil is ignorance." - Socrates
03-15-2011, 06:24 AM
Today's numbers: Weight 283.2, down another 4 pounds from last week, total of 38.8. Been a while since I gave a waist measurement, so I took one this morning. Were at 46.25, so that is down a total of 5.25 inches since we started our journey.
Last edited by taman6886; 03-15-2011 at 07:49 PM. Reason: Poor math skills (lost 4 lbs this week, not 3 )
03-15-2011, 10:22 AM
03-15-2011, 12:58 PM
I've enjoyed reading your log. Its very well kept and detailed. You should be proud of your dramatic progress. I'm going to enjoy following along. Good luck and keep it up!
Sent from my DROIDX using Tapatalk
03-15-2011, 01:06 PM
03-15-2011, 03:06 PM
03-15-2011, 03:52 PM
03-15-2011, 07:54 PM
Today was pretty calm day. Kicked ass at work and skipped cardio to go to wrestling practice with the little guy as he needs a lot of work. I enjoyed working with him and the other kids and he was teachable tonight for a change.
Anyways, today's numbers are as follows: 2490 cals (135 carb, 236 protein, 112 fats) with an estimated output of 3700 for a deficit of 1211.
03-15-2011, 11:15 PM
03-16-2011, 10:26 AM
03-16-2011, 01:01 PM
03-16-2011, 07:30 PM
03-16-2011, 08:58 PM
A bit off on the macro's today but not too bad. Have really been craving and almost made it cheat day but have to save that for Sunday as we are taking my Step Son who has Cerebral Palsey and lives in a group home out for lunch. Anyways, went ahead and did the 12" roast chicken on wheat for lucnch which is where the overwhelming amount of today's carbs came from. Anyways, I am rambling, so today's numbers are as follows:
2492 cals (165 carbs, 182 protein, 129 fats) with an estimated output of 3679 for a deficit of 1188.
03-16-2011, 08:59 PM
03-17-2011, 10:32 AM
03-17-2011, 11:58 AM
To make it a lifestyle it has to work with your preferences (as long as you don't fall off the deepend).
Is the progress still going well now that you've reduced total carbs?
03-17-2011, 12:11 PM
03-17-2011, 12:12 PM
03-17-2011, 07:11 PM
03-17-2011, 08:18 PM
Ok, today we stepped up the cardio abit, hitting 15X30/30 HIIT cycles pushing 185-190 SPM, 80%/60% max resistance then coasted to make it an even 26 minutes followed by some ab work and stretching, sauna and then home.
Today's dietary numbers: 2631 cals (12 carbs, 232 protein, 137 fats) with an estimated output of 3838 for a deficit of 1207.
03-18-2011, 10:23 AM
03-18-2011, 06:45 PM
Thank you sir,
Today I went a bit off track. The following dietary info does not include two sugar cookies with frosting. Had a moment of weakness, but I am looking at it as "binge control/prevention." Anyways, guarantee I am still at a significant deficit for the day, even if they totaled 300 cals (which is likely high).
Enough telling on myself . Today's nutrition (minus cookies) 2602 (2903) 163 carbs(off), 195 protein, 132 fats with an estimated output of 3826 for a deficit of 1223 (923).
Hit 12X 30/30 HIIT this time at 70%/90% resistance at 185-190 SPM, and coasted to an even 25 mins. Estimated burn 207 cals.
03-18-2011, 07:27 PM
03-19-2011, 09:48 PM
Not much activity today. Little man had another rough day wrestling but I am seeing some improvment finally. Was good to see him come back to hang tough his last 2 matches after getting rolled the first 2. Was proud of him for that. Ran into a HS chum of mine who is starting a wrestling club in a town nearby in a few weeks, needs some one to come in and work with his big boys. It is a good trade, I get the fun of coaching up some kids, they get my experience, and my kid gets more individual attention as his current coaches tend to spend all of their time teaching their pets and let the other kids just struggle.
All that aside, here are today's dietary numbers: 2643 cals (113 carbs, 226 protein, 150 fats) with an estimated output of 3756 for a deficit of 1113.
Tomorrow, back to the iron, started on the Erase and Tropinol today (along with the A-T2). Will also be having my cheat meal, so I will log the work out but not nutrition info.
Thanks for tuning in all
03-20-2011, 08:32 PM
Mar 20, 2011
Name: Day 1, wk 1
Start Time: 02:15 PM
End Time: 04:35 PM
Location: Williams Cnty Y
Mood: Energized and Ready!
Notes: Started off with 25 minutes on Hill profile at 80% max resistance for 220 cals. Also, changed things up just a bit, taking advantage of decline bench with rack that Wms. Cnty Y has that Van Wert Y does not (they have declines, but no rack, so it is smith machine or DB's)
# Exercise Name Set Lbs. Reps
1 Decline Barbell Bench Press
#1 190 8
#2 210 8
#3 210 8
#4 230 7
Hoping to add some mass to lower chest to hopefully pull things back to where they belong (trying to be tactful here). These really give me a nice overall pec workout and pump.
2 Seated Cable Rows
#1 190 12
#2 220 12
#3 250 12
#4 250 12
Using "v" bar, there was not enough resistance on the rack to really push me here, so I added the DB rows.
3 One-Arm Dumbbell Row
#1 100 8
#2 100 8
#3 100 8
#4 100 8
This was more like it. Odd sets are left, even sets are right.
4 Barbell Shoulder Press
#1 170 12
#2 170 12
#3 170 8
5 Lying Triceps Press
#1 85 10
#2 85 10
#3 85 7
Used EZ curl bar, close grip
6 Hammer Curls
#1 25 12
#2 25 12
#3 25 12
Went light to take it easy on my elbows as they hate these. (Still some lingering tendonitis.) Both arms at once.
No dietary numbers as my cheat meal was today. Estimated burn however was 4596.
Not sure if it is the tropinol, the Erase or coming back after a deload or all threee, but felt really good today despite sleep deprivation, very focused and aggressive in the weight room, grunting out a few extra reps and not settling.
03-20-2011, 09:02 PM
"The only good is knowledge and the only evil is ignorance." - Socrates
03-21-2011, 10:48 AM
Thanks Josh, I am looking forward to it. Hopefully it will help satisfy this itch I have been getting to get back on the mat. I am too old for that **** and last time I did, my division was full of College wrestlers on spring break LOL. Ached in places the next day I had forgotten I had muscles to hurt LOL.
03-21-2011, 11:16 AM
wrestling is super fun. ive been supplementing my BJJ with wrestling twice a week and i love the moves. whats the highest level did you get up to?
BJJ = life
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