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

Nice quiet mother's day. Took momma and the kids to church, came home and fixed her a nice lunch, me and the daughter did dishes then went down to my moms for a bit. Came home and mowed.

Anyways, dietary info for today:2175 cals (62 [minus 12 fiver]= 50 carbs, 244 protein, 101 fats) with an estimated burn of 3451 for an estimated deficit of 1276.
 
Started out to do 15 X 30/30 cycles at full resist for each phase, got to 10X and did not feel it was challenging enough, so I decided to kick in at least 5 x 40 (High intensity)/20 (less intense Cycles). Got 5 done and still had not really gotten winded. Took it to 10. The only difference I felt was that I could not keep the SPM guage pegged at "E" (error) for the whole 40 sec but we hit it every time. So that is 10X30/30 followed by 10x 40/20 and then backed down to 70% and coasted to an even 25 minutes. 214 cals.

Dietary info for today: 2405 cals (87 [minus 19] = 68 carbs, 231 protein, 130 fat) with an estimated burn of3784 for a deficit of 1379.
 
May 10, 2011
Name: Day 2, wk 8
Start Time: 04:35 PM
End Time: 05:40 PM
Duration: 01:05
Notes: 4 minute cardio warm up

# Exercise Name Set Lbs. Reps
1 Barbell Deadlift
#1 275 10
#2 325 6
#3 345 3
#4 375 1 (about damn time!)
Tightened up the form a bit tonight, pulled the feet in a few inches each side, went to a between the knees grip. Seems to have paid off. Warm ups @ 135, 185, 225.

2 Hack Squat
#1 320 8
#2 320 8
#3 340 8
#4 350 8
Continued to focus on depth and no pushing with hands on knees.

3 Calf Press On The Leg Press Machine
#1 650 20
#2 650 20
#3 650 18

4 Leg Press
#1 500 12
#2 500 12
#3 500 12
Lightened up and went extra deep, no assist from pushing on knees.

Dietary for today: 2682 cals in (104 [minus 18 fiber]= 86 carbs, 245 protein, 148 fats) with an estimated output of 4316 for a deficit of 1634,

Also, realized I forgot to post up this weeks 'tale of the tape" so we will move it to wednesdays and will post results tomorrow.
 
Today's tale of the tape: 275 pounds, waist is 43 and 3/4, down 2 more pounds and another 1/2 inch off the girth! I am now legal to wrestle heavyweight in the State of Ohio (LOL) Overall totals = 47 pounds and 7.75 inches.
 
Congrats :clap:
 
Pretty quiet today, just had to drive to Fort Wayne for an ultrasound follow up from my fem to fem bypass, then driving back to work then home.

Good news! The tech said my BP at my ankles was much improved from my last scan (about 8 months ago) which means circulation in my legs is improving.

Dietary for today (kept it pretty tight) 2441 cals (86 [minus 20 fiber] =66 carbs, 261 protein, 110 fats) with an estimated of 3655 for a deficit of 1214.

Tonight, I get to drill more holes into my heavy belt because it no longer fits tight enough on the final notches
 
taman6886 said:
retty quiet today, just had to drive to Fort Wayne for an ultrasound follow up from my fem to fem bypass, then riving back to work then home.

Good news! The tech said my BP at my ankles was much improved from my last scan (about 8 months ago) which means circulation in my legs is improving.

Dietary for today (kept it pretty tight) 2441 cals (86 [minus 20 fiber] =66 carbs, 261 protein, 110 fats) with an estimated of 3655 for a deficit of 1214.

Tonight, I get to drill more holes into my heavy belt because it no longer fits tight enough on the final notches
Click to expand...

hmm circulation problems, have you been diagnosed with diabetes by any chance? in which case you really gotta eliminated grains and refined products
 
AntonG42O said:
hmm circulation problems, have you been diagnosed with diabetes by any chance? in which case you really gotta eliminated grains and refined products
Click to expand...

Yeah Anton, actually I have Type II and PAD (Peripheral Artery Disease) which resulted in a fem to fem bipass a few years ago. Last a1-c test was at 6.0 which is considered non-diabetic range, HDL was 59 (awesome), LDL was 129 (still awesome) so I think I have the diabetes and cholesterol in check pretty well. I have been very open about all of this stuff. It is what finally got me off of my ass (well, that and my oldest saying "Hey dad, let's cure that dibetes when I come home for summer break!") My final decision to quit smoking last November was spurred by a cardiologist who was doing a scan and checking my leg arteries to place stints telling me if I kept smoking, I would lose my feet befor I died.

I have to give praise to God for the improvements, but the diet and excercise have helped also :).
 
taman6886 said:
Yeah Anton, actually I have Type II and PAD (Peripheral Artery Disease) which resulted in a fem to fem bipass a few years ago. Last a1-c test was at 6.0 which is considered non-diabetic range, HDL was 59 (awesome), LDL was 129 (still awesome) so I think I have the diabetes and cholesterol in check pretty well. I have been very open about all of this stuff. It is what finally got me off of my ass (well, that and my oldest saying "Hey dad, let's cure that dibetes when I come home for summer break!") My final decision to quit smoking last November was spurred by a cardiologist who was doing a scan and checking my leg arteries to place stints telling me if I kept smoking, I would lose my feet befor I died.

I have to give praise to God for the improvements, but the diet and excercise have helped also :).
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you are the man, no cheat meals from now on!!! progress, mans distinctive mark alone
 
AntonG42O said:
you are the man, no cheat meals from now on!!! progress, mans distinctive mark alone
Click to expand...

Actually, I will still take cheat meals, just have been trying to keep them about 2 weeks apart rather than weekly. Will not do another till early June (or at least that is the plan)
 
5/12/11, Day 3, wk 8
5:05pm to 6:35pm

Workout Details
# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 240 6
#2 255 4
#3 280 2 (Another current PR)
#4 205 10
#5 165 15
Had a spotter on 280 set, there was a forced rep that is not counted. Warm ups at bar, 135, 185

2 Assited pull up
#1 225 8
#2 225 8
#3 225 7
#4 230 5
BW - assist weight. Continue to focus on full ROM

3 Incline Dumbbell Press
#1 180 10
#2 180 9
90X2 - really grunted these out.

4 Barbell Shoulder Press
#1 155 10
#2 165 6
#3 135 12
seated

5 Barbell Shrug
#1 295 10
#2 325 8
#3 365 6


6 Standing One-Arm Dumbbell Triceps Extension
#1 35 10
#2 35 10
#3 35 10
#4 35 10
#5 35 9
#6 35 9
Even sets are left, odd sets are right

7 Barbell Curl
#1 100 6
#2 100 6
8 Preacher Curl
#1 85 6
#2 85 8
EZ bar, inside grip
9 Dumbell Pullover
#1 85 10
#2 85 7


Finished with 12X40/20 HIIT, at max resist, 163 cals.

Dietary for today 2603 cals (98 [minus 21 fiber]= 77 carbs, 274 protein, 124 fats) with an estimated burn of 4664 for a deficit of 2063.

Planning on a split session tomorrow, early morning moderate cardio for 30+ minutes before work, squats after.
 
Got in some pre-work cardio this morning. 60/80/100% resist and back down in 4 minute stages and drop down for 2 min inbetween, plus warm up and cool down: 236 cals. Squats after work.
 
May 13, 2011
Name: Day 4, wk 8
Start Time: 03:15 PM
End Time: 04:15 PM
Duration: 01:00
Notes: 4 minute warm up, This is session 2 for the day, had 35 minutes of cardio this morning.

# Exercise Name Set Lbs. Reps
1 Barbell Full Squat
#1 315 7
#2 365 4
#3 405 1
#4 315 7
All reps to parallel. Had just a little help with the 405 set, but it felt damn good unracking it.

2 Romanian Deadlift
#1 265 8
#2 275 8
#3 285 8
#4 285 7

3 Leg Extensions
#1 230 12
#2 230 11
#3 230 9

4 Lying Leg Curls
#1 95 11
#2 95 8
#3 95 7

Dietary info for today: 2611 cals, (102 [minus 17 fiber] = 85 carbs, 269 protein, 123 fats) with an estimated burn of 4380 for a deficit of 1769.
 
Helped my step daughter move today, Washer, Dryer, beds, sofa boxes, the whole ball of wax, from 10am to 7:30 pm. Up basement stairs, up stairs to bedrooms. Gonna give this an conservative burn estimate of just under 1500 cals (the Calorie Count Data base has it at over 700/hr and we did this for 9+ minus lunch.

Anyways, dietary info for today: 2547 in (102 [minus 22 fiber] = 80 carbs, 258 protein, 115 fats) with an estimated burn of 4647 for a deficit of 2100.
 
5/15/11
Day 1, wk 9 (deload week)
2:20 – 3:15 p.m.
Total duration: 55 Minutes.

Notes: Was starting to feel a little beat up, joints achy etc, so decided it was time for a deload. Instead of taking a week away from the iron and just hitting cardio, I have opted to lower volume a bit buy dropping some weight.

Today, we tried to keep it intense by incorporating Compound and opposing sets. Focused on form, good mind muscle connection and slow tempo with emphasis on negatives.

Decline Bench+ 190-/8/8, 210/8
Flat DB Press110-/10/10, 130/10 (wgt = db wgt x2)

BO BB Row+ 140-/8, 150-/8/9
Triangle PD 220-/10,250-/10/10

(opposing set)
Assisted dip + 195-/12, 205-/12/12
Ham Curl 40-/15, 50-/15/15 (wgt = db wgt x2)

(opposing set)
St. Bar Cable Curl+ 85-/15, 100-/15
St Bar Tri PD 85-/15, 100-/15

(Compound set)
Seated OH DB Press 90-/15/15 (wgt = db wgt x2)
Db Lat Raise 30-/12/12 (wgt = db wgt x2)

Wrapped it up with 40 minutes of 5 stage hills cardio, 305 cals burned.

Dietary info for today: 2592 in (107 [minus 29 fiber]= 78 carbs, 263 protein, 119 fats) with an estimated burn of 4324 for a deficit of 1732.
__________________
 
Gonna shift things to this log for a while, if you are along for the ride, check it out please, as I will not be double posting, but will return here when that one is over.

Invalid Link Removed

Will continue to post weekly "Tale of the tape" here!
 
Today's tale of the tape: Weight - 271.6, down another 3.4 pounds. Waist 43.5, another 1/4 inch gone. 50.4 pounds in all and 8 inches of the waist since we started.
 
Today`s tale of the tape: weight-270, waist-43 3/8. Down another 1.6 lbs & another 1/8 off the midsection. Not a bad week.
 
Todays Numbers: Weight 271, waist 42 3/4. So we are up a pound (likely water retention) and down 5/8 of the gut. I'll take that.
 
Today's weigh in numbers are as follows; Weigt 264. down 7 from last week , waist 42" even. Overall totals, 58 pounds, 9.5 inches off the waist.
 
You're going to have to change the name of your threads from "Big Boy"...
 
Ok, done with the ECDY/Erase/DA-HCG stack, so we are resuming things here. Was a nice run, leaned out pretty well and for the most part maintained my strenght.

In the mean time, we started a modified version of 5/3/1 strength training program. We are now in week 2.

OH Press 125x3, 145x3, 165X6

Upright Row @95# 4x10

Seated DB Press 50x2 (Target was 4 sets of 12)
12/12/10/8

Bent Over DB Raise (2x15) Target 4x15 ( achieved)

Alternating DB Curl (sets 1 and 2 at 30lbs, set 3 and 4 at 35) 10 reps per.

Finished with 12x45/45 HIIT, 152 cals.

Dietary for today:

2522 cals (95 [9minus 20 fiber]=75 carbs, 221 protein, 147 fats) with an estimated burn of 40055 for a deficit of 1533.
 
Figured out this morning that the wee man has the early ball game tonight, gonna have to push lifting day 2 too 6/15/11 AM.
 
Good ball game tonight, little man is starting to see the ball really well while batting. Today's dietary info: 2435 cals (91 [minus 18 fiber]= 73 carbs, 180 protein, 152 fats) with an estimated burn of 3508 for a deficit of 1073.
 
Today's progress report, weigh in at 261.6, waist was 41.5. That is down another 4.4 pounds and another 1/2 inch off the waist line from last week. Grand totals from our beginning is 60.4 pounds, 10 inches (DAMN) off of the girth.
 
6/15/11
Day 2, wk 13 (Wk 2 of 5/3/1 Cycle) 3's @ 70/80/90%
9:30 am-10:30am

Deadlift 240-3, 275-3, 315 -8

Assisted Chin up 4/10 (at 195)

DB Row (Target was 4/15) @ 75lbs
15/15, 15/15, 15/12, 10/10

Back Hyperextensions (BWO) 4x25
(These seemed easy at the start but by the time we hit the 3rd set, cranking out 25 was doable but certainly took determination)

Core work - Decline sit ups 3X10
 
Got the chance to go lift with my oldest Saturday, so I will be doing my squat/leg work then. THis gives the chance to play with the schedule a wee bit. Tonight we have another baseball game, so I am just gonna hit some cardio and get to the game, chest work out Friday, legs on Saturday.

Am thinking about wrapping this log up as a whole, am about 1.6lbs off of my original target weight. Regardless, will continue to watch the diet and hit the iron.
 
You've made great progress here, and have run a few good logs. Keep it up, and we'll check in with you to make sure you're bustin' ass! Let me know when your AnaBeta log starts!
 
Milas said:
You've made great progress here, and have run a few good logs. Keep it up, and we'll check in with you to make sure you're bustin' ass! Let me know when your AnaBeta log starts!
Click to expand...

Will do Milas.

As promised, did do some post work cardio today, 36 minutes at variable resistances, 226 cals. 2353 cals, estimated burn of3640, deficit of 1287.
 
Ok, between Father's day and my birthday (6/21) I really kind of let the diet go to hell. This brought me to a realization. I need the continued accountability running this log has brought. Today we are back up on it. Report on Wk 3, day 2 of 5/3/1 training and nutrition to come later.
 
GLAD TO HAVE YOU BACK!!! LOL!

Don't worry, you will build that internal accountability over time, just keep it going on here until it becomes second nature. It does take quite a bit of time though to change what you've learned over your life!

We'll kick your butt back in gear!
 
6/23/11 (Day 2, wk 14/Day 2 wk3 of 5/3/1 cycle #1)
5:00-6:05

Dead Lift 260 - 5, 295 - 3, 330 - 6 (Gonna bump my training max 20lbs next cycle)

Assisted Chin up - 4X10 @ 210

BO DB Row 4x12@ 75lbs

Back Extensions 4x25

Ab roll outs 4x15

Dietary for today: 2569 cals (114 [minus 17 fiber]= 97 carbs, 253 protein, 132 fats) with an estimated burn of 4111 for a deficit of 1542.
 
Kicked up the metabolsim with a bit of AM cardio: 10X45/45 HIIT cycles on the stationary bike, 121 cals. Working chest tonight.
 
Nice! AM cardio, PM weights. Weigh to go! ;)
 
6/24/11, Day 3, wk 14 (wk 3, cycle 1 5/3/1)
4:50-5:50 pm

BB Bench 190X5, 215X3, 245X4 (gonna bump training max 10 pounds for next cycle)

Inc DB Press 4X10 @150lbs

Decline BB Bench @205
8/7/6/6 (Less reps the first 2 sets, more the last two compared to last week.

Assisted Dip (BW-assist weight) 4X10 at 230lbs

2h OH DB Extension target was 4x10 @70lbs (last set was at 65)
10/10/9/10

Dietary for today: 2690 cals in (124 [minus 18 fiber]= 106 carbs, 256 protein, 144 fats) with an estimated burn of 4151 for a deficit of 1461.
 
6/25/11 (Day 4, wk 14, week 3, 5/3/1 cycle 1)
11:05 -12:05

Started with 10 minute cardio warm up as my hammy's were still pretty tight from dead lift day, had my oldest to spot me, so felt good about riding the edge a bit.

Squat: 265X5, 300X3, 335X6 (Does not include warm ups, belt on last set only)

Leg Press 4X12 @410

Leg extension 4X12 @ 230

Leg Curl 4x12 @ 100

Nautilus ab machine @ 80lbs for 110 reps
 
If you don't dread the walk to your car after leg day, YOU ARE NOT DOING IT RIGHT!

:D
 
Quiet day today, just a short bike ride, about 30 minutes. 2307 cals in (135 [minus 26 fiber]=109 carbs, 229 protein99 fats) with an estimated burn of 3756 for a deficit of 1449. Tomorrow starts a deload week for the 5/3/1, which I have really been enjoying. I am assuming that I also drop the weight on the assist movements, other wise, it is not really much of a deload.
 
Yep, depending on how you've got your deload set up, it's generally drop 50% of weight and keep same number of reps. This includes ancillary/assist lifts IIRC. Just give your body a chance to actively recover.
 
The plan for the day kind of got screwed ( did I mention I HATE Crisis work?) Anyways, got called to do an intervention, took about 5 hrs, ended around 8:30, no lifting tonight:( .

Dietary for today: 2737 cals (109 [minus 23 fiber] =86 carbs, 256 protein, 153 fats) with an estimated burn of 3408 for a deficit of 761.

Will get back on track tomorrow!
 
Day 1, wk 4 (mesocycle one of 5/3/1 modified) Deload week.
4:50pm to 5:25pm

OH BB Press 3x5 at 75, 90, 110

Upright BB row 4X10 at 45

Seated OH DB Press 4x12 at 30(x2)

Inclined DB Rear delt raise (Face down on incline) 4X15 at 10(X2)

Seated Alternating DB Curl 4x12 at 20 (x2)

Focused on going slow with very tight form, increasing mind-muscle connection.

Wrapped it up with 32 minutes on "Random Hill's" profile on stationary bike for 205 cals.

Dietary for today: 2476 cals in (125 [minus 21 fiber]= 104 carbs, 254 protein, 114 fats) with an estimated burn of 3774 for a deficit of 1298.

Rolling out early for some light dl and back work.
 
6/29/11 Day 2, wk 4 (5/3/1 mesocycle 1)
Deload continues
8:25-9:05

Dead lift 3x5 at 135, 175, 205

Assisted Chin up 4x10 at 130

BO DB Row 4x12 at 40

Back Extension 4x12 (only way to cut volume was to reduce reps.) May replace these with RDL's next cycle.

Hanging bent leg lifts 4x15

Hit the bike for 27 minutes of variable resistance cardio, 160 cals.

Dietary info to follow later.
 
Dietary: 2483 cals (110 [minus 25 fiber]=85 carbs, 238 protein, 124 fats) with an estimated burn of 3743 for a deficit of 1260.
 
6/30/11, Day 3, wk 4 (Mesocylce 1)
5:10-5:50 pm (Deload Continues)
Bench 3x5 110, 135, 155

Inc DB PRess 4x12 @ 40(x2)

Decline BB Press 4x10 @110

Assisted dip 4x10 @ 180lbs

2H OH DB Extension 4X10 @35

Capped it with 10 45/45 HIIT cycles on the stationary bike. 105 cals.

Dietary for today: 2503 cals in, (121 [minus 32 fiber] = 89 carbs, 230 protein, 122 fats) with an estimated burn of 3711 for a deficit of 1208.
 
Ok, started the Anabeta a bit earlier than anticipated. Seeing how almost everyone talked about 3-4 days before it kicks in, I had to "get up on it!" :)

Day 4, wk 4 (Mesocycle one)
Last Deload day.
9:20-10:00 am

Started with a 1/2 cup of oatmeal mixed with 2tbsp of PB and a scoop of myofusion. PWO was 1 Anabeta tab around 8:15, 3 scoops of wycked mixed with 10 gramsn 2:1:1 BCAA. Used 2 scoop/10 grams 8:1:1 Modern BCAA. Taste was ok but **** sure did not mix as the company said it would, am dissapointed but can live with this.

Squat: 3x5 140, 175, 210
Leg Press: 4X12 @ 210
Leg Extension: 4X12 @ 110
Leg Curl 4X12 @ 50
For Ab work we went with the newer Nautilus Crunch machine 4x25 @130 pounds.

Am anticipating a bike ride with the youngest today for cardio, Will update latere.
 
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