Expanding Views

So, before I get into the workout, I thought I’d start out with a recap of this week, in general.  I am feeling great.  The workouts are making me feel very thick.  I love all of the extra sets / reps.  (I hate them while I am doing them, but . . . )  My arms are very tight in all of my shirts, and that’s a good thing.

But, not all of the news is good.  I’m gaining weight.

I need to start by saying a couple of things:

1. I am taking creatine which promotes weight gain.
2. I have company in town.
3. I have not been drinking my 4-6 liters a day of water.
4. I have been eating like an ass-hat.  Bad choices.  Too much salt.

I’m not blaming the eating on the company.  I’m the one propelling the garbage into my gullet.  I’m just pointing out that there are several contributing factors to my weekly stats.  I have gone from about 195-199 this week.  My %BF has gone from 22-24ish.  (Note: There is a lot of error in my scale’s %BF calculations, so take them with a grain of salt)

Curbing the Expansion

For this, I think I simply need to stop being an ass-hat.  Start eating right.  Stick to weight watchers points.  Weight should drop off, since I’m getting good exercise. . . . which is a perfect segue into . .

PotD

This workout was easier and harder than the normal ones.  (“Then I’m happy and sad for you”)  It was much shorter than doing tons O sets.  But, there was much fail.  This was not a “heavy lift” fail, but a fatigue fail.  And, I do err on the said of safety.  Especially with weight over my head.  I refuse to be this guy.  Or this guy.  You get the picture.  I have clue, so I’d rather be a pussy, than injure myself.  So, onto the pussy report:

Warmup

• 100 Jumping Jacks – Again, got hard around 50.  Was very doable, just not as trivial as jumping jacks sound.
• 3×12 dips – only got 8 on third set.  (12/12/8)  I hate “Fails” on the warmup.
• 3x 1 minute plank holds – This is getting easier.  On the last one,  I turned my mat so I could look at myself in the mirror, and I noticed that my ass was too high.  I lowered it, and made the third rep much more full of suck than the first two.  I’ll be sure and check my form on all reps next time.
• 2×10 high jumps – Getting much easier.  Last few of second set are still “lame”
• 2×25 pushups – 2nd set was near failure.

Workout

Huge complex at 6×65#, then 6×85#, then 6×105#

• Bent-over row
• Power Clean
• Front Squat
• Push press
• Back Squat
• Good mornings

First set went pretty well.  When I got to front squats, my arms hurt.  I was holding the bar way too wide.  It didn’t matter much in the rows or the cleans, but, when I got to front squat, holding the bar in the high clean position started hurting.  I had to drop the bar, and re-set my hands.  On good mornings, I felt more comfortable holding the bar much lower than in back squat position.  It felt more secure when I bent over.  Looking at some form examples on exrx.net, I see that I was doing it wrong.  And, from the obvious physics nature of things, I was making it too easy.  Next time I’ll do it right.

Second set started to see some more issues.  I was surprised that the power cleans went ok.  But, I started getting fatigued on the front squats.  I took a couple of standing 15 second rests here and there, but completed w/o failures.

Third set had many failures.  After three power cleans, I stopped and rested for about 30.  And, I went on to front squat.  After about 3 squats, I failed again.  Now, keep in mind, every time I rested and picked up the bar, I had to do another power clean to get the bar into position.  I also managed to do all the push presses.  I was surprised how easy they were compared to OHP.  No wonder I was warned when doing OHP not to do a push press.  Completely different.  Back squats was the easiest exercise on the list.  So, when I finally finished the push presses, back squats were like resting.  In the end, given the extra power cleans from reseating the bar, and taking unscheduled rests, I think I was only short 5 front squats.

This does point out that I need more work on front squat.  Holding the bar seemed to be more of an issue than the leg part of the workout.  I just need practice.

And, all failures were due to fatigue, not muscular strength.  I.E.  Cardio failure, not muscle failure.

This one I did better on . . . mainly because I followed directions better.

Warmup (17 mins)

• 0:00 – 3 mins @ 6.0 MPH on treadmill.
• 2×25 pushups – 2nd set was a little slow toward the end.
• 3×10 OHP @ 45 – trivial.
• 1×10 Back Squat SS’ed with OHP – again, trivial.
• 0:17 finished.

Workout (52 mins)

• OHP & Squats Supersets
  • Set 1 3×5 OHP 65 & Squats 155 – Easy
  • Set 2 3×5 OHP 75# & Squats 145 – Easy.  I think the reduction in squat weight may have been a mistake, but, since I screwed up with my assumpitons last time, this time, I did what was written
  • Set 3 3×5 OHP 85# & Squats 155# – Squats were easy.  OHP was hard.  Also, aroudn the middle of set 2, I started getting really tired / light headed.  I don’t know if it’s because I forgot to eat carbs at breakfast, or just because the OHP tends to REALLY work me.  (Work my body — I get fatigued more than sore)
  • Set 4 1xF OHP @65 & Squats @135:  OHP: 10 / Squats: 10
• Overhead Squat – I said I knew the form.  But, I couldn’t even do the 45# bar.  I need to google a bit more.  The bar was either too far forward, or too far back.  I even did a set with no bar, with my arms straight up — that set was easy.  Something about the bar really throws me.  FAIL.
• Front Squat: 1×5 @ 45, 1×5 @ 65:  All very easy.  Form good, felt good.
• Pullups: 25 reps:  3 3 3 2 2 2 2 3 3 – Much better than last time.

This was my first Spawn of Rafe workout.  It needs a little tuning, but, for the most part, was full of as much suck as I wanted!  Details below!

Warmup

• 5 mins on treadmill – Did 2.5 @ 5.5 MPH and 2.5 at 6.0.  I started slow because my hamstrings and quads were still very tight and sore from Friday’s killer leg workout.  Should be able to do the whole thing @ 6.0-7.0 next time.
• 2×20 pushups.  (Easy).  I setup bench and deadlift stations between sets.
• 2×10 high humps.  This was only strenuous part of warm up.  It’s amazing how much suck is in a simple jump (or 10 simple jumps).  I also noticed that I don’t go very high.  Need much work here.
• Bench and Deadlift supersets – The deadlifts were kinda heavy.  Bench was VERY light.
  • 1×10 BP @ 45
  • 1×5 bench @ 95
  • 1×5 bench @ 115
  • 3×5 deadlift @ 135#

Workout

• Bench & Deadlift Supersets – In general, bench was light, and DL was heavy.  The workout was written as 3×5 of each weight, but, I think Rafe only meant 1×5, or it would have taken me all day, doing 15 reps @ each weight.
  • Bench: 5@135 / 5@145 / 5@155 / 6@185 / 17@135 – I accidentally misread and thought last set was supposed to be 1x? like the DL, so I added weight, since the bench on a whole was too light.  When I realized my error, I added a set of 1x? of 135, and did 17 reps.
  • Deadlift – 5@185 / 5@205 / 5@225 / 2@225 – The first two sets of deadlift were fine.  The last set was hard.  I had grip issues, and, I had form issues.  I started rounding my back.  I don’t think 225 is too heavy, in general, but I think I need to practice more at a lighter weight.  Also, the grip issues were distracting, and causing me to lose focus on form (so was the fact that it was heavy).  So, if we do stay at 225, I think I should use straps, and concentrate on back form.  (I don’t typically want to use straps, because I need to work on my grip too — but — I’d rather have good form than good grip).
• Pull-ups - And, if I thought the deadlift was suck . . . . pull-ups were a lot worse.  I don’t know why I couldn’t do more than two reps.  Perhaps the bench sapped some arm strength.  Either way, pull-ups were high on the suck list.
  • 25 reps:  2/2/2/2/2 — 1/2/2/1/2/2 — 2/2/1 : I split the reps into sets of 10 for readability.

Today’s workout was a bit . . . urm . . . strange.

First, I got my %BF measured by the gym.  I came in at 15%.  Which is a fourth reading.  My old scale reads 23.9.  My new one has me at 29.something.  And, my caliper had a different number, but, it’s been a while since I’ve used it.  If I really am at 15%, then the wall I hit when I got to 180lbs was more than just a plateau.  It was more like my very healthy weight, and, anything lower would really take a lot to shave off.  (i.e. If I’m at 15% at 199, then at 180lbs, I’d have been at 5%, if all of that weight was fat.  But, as much as I’d like it to be so, I think that the gym measurement is probably a bit off.  (One cool thing — they last measured me in October, 2009, and I came in at 30%!  So — change IS good!)  I’m trying to set a %BF goal, and I’m not sure which measurement to use.  I’ll have to grab MY calipers, and see what they tell me. . . Where’s a bathtub when you need one?

Next, I decided to run @ 7.0MPH instead of my normal 6.0MPH for my warmup.  Made a huge difference.  I was panting by the end of it.  Note to self:  All future warm-ups will be at 7.0 MPH.

Finally, my workout was weird.  I got REALLY tired, and slightly nauseated.  I’m not sure what caused it.  The squats were hard, but, they were also heavy (for me).  I powered through, but was feeling really crappy by the lunges.  I think started girling-out (industry term), and stopped at two sets.  After looking at the clock, I blew off the end of the workout.  I still need to get in abs work sometime today.

I think the 7.0 MPH actually started the downward spiral.  But, since it kicked my ass, I definitely need to try it again next leg day.

Workout

• Warmup:  5 mins on treadmill @ 7.0 MPH
• Squats: Warmup: 135# 1×8 then 195# 3×8 – VERY hard.  Had to take a few breaths between each rep.  Form stayed really good, though.  Went down really low.  Was fatigued more than unable to lift the weight.  Warmup really helped my form.  I’ll start doing warmups from now on.
• Lunges w/ DumbBells: 30# 2×8 – Stationary, leg back lunges.  Just the down and up motion (back leg stayed back).  8 reps per leg (16 reps) = 1 set.
• Straight Leg Deadlift: 135# 3×8 – Weight felt easy.  Got a little dizzy toward end of sets.  Well. . . more fatigued than dizzy.
• Blew off leg curls, calf extensions, and ab work

Pain of the Day – 2010-06-17

I’m finally starting to get to the gym again.  I went Monday, and now today (Thursday).  I plan on doing legs tomorrow.  Today’s workout was another “meh” .  It wasn’t hard, but at least, it wasn’t easy either.  Ran into failure a few times, and, I felt really pumped by the end of it.  I don’t know if that’s my muscles waking back up, or the creatine, but, I did enjoy it

Workout – Push (Workout B)

I did make one small change to my workout today.  I didn’t do it circuit style.  I didn’t feel like doing all the treadmill work.  So, I just went from station to station, doing 3×8 (or 3xwhatever)

• Cardio Warmup: 5 mins on treadmill @ 6.0 MPH – I may start upping the speed here.  This is pretty easy for me.
• Dumbbell Bench Press: 85# 8/5 – deload – 75# 6 — Note:  Start at 80# next time to see if I can get closer to 3×8
• Incline DB Press: 55# 8/3 -deload- 45# 5 — Note:  Start at 50# next time
• Decline Flyes: 35# 8/8/8 – Note:  Even though I always do 3×8 on this one, it is more of a stretch than a lift.  I don’t think I need to increase weight here.
• Seated Shoulder Press (Dumbbell): 40# 8/8/6
• Bar Dips: 3/4/4 – Obviously, my over worked triceps were . . urm . .  overworked
• Rope Pull Downs (cable): 60# 8/7/6 – I was a little impressed by this one.  Even though I went up 5#, I still managed some decent sets

Other Notes

I tried to get my %BF measured at the Gym, but they prefer to do it before workout.  They mentioned that it is more accurate, but, they’re probably just trying to avoid touching da funk.  No worries, I’ll get it measured tomorrow.  I have two scales, and a caliper, and they all give slightly different readings.  I’m going to use the Gym’s calculation to, hopefully, figure out which of my measurements at home is most accurate.  Wish me luck!

Today was my final weigh in for a Biggest Loser competition at the gym.  So, even though the last week I was supposed to be transitioning, I was really trying to pull a “from behind” win.  So, I did something evil . . . I tried to cheat

First, I dropped down to <10g carbs a day to try to drop some water.  But, since I was coming off of starvation mode (more on this below), it really didn’t do anything.

Next, I attempted to manipulate the water in my body.  I started drinking two gallons of water a day, up to Saturday, then, 24 hours before my weigh in (approximately), I started a fast.

Finally, just before my weigh in, I ran about 5 miles, spent some time in the sauna (which made me feel really bad, so I didn’t do it twice), and I did a one hour spin class.  Total loss for all of my manipulation:  Almost 10 lbs.

According to all the references on cutting I read online, I should have been able to drop 10-15% of my bodyweight in water.  But, I was at the end of a loss plan, not a bulking plan, and, I simply didn’t want to feel as bad as I would have felt, spending several hours sweating, when I was already really dehydrated.  So, I don’t know if I won or not — will probably be a couple of days before I do know.  But, I should be in the top few.

After the weigh in, I chugged a couple of liters of water, and had a protein shake with banana and almonds in it.  Lots of H2O, fat, carbs, and protein to fill my reserves.  Then, the debauchery began.  Oh, I called it a day of “celebration” for the diet being over, but, what I did was way dirtier than any “celebration” could have been.  Here’s what I ate today . . . and why I have an upset stomach right now

• Lunch – Mexican
  • Chips & Salsa
  • Fajita Nachos
  • Diet Coke
• Snack – Mall
  • Two Double Doozie Bites
    • One chocolate chip
    • One M&M
• Dinner
  • Salad
  • Grilled Buffalo Chicken Wrap (only ate half the tortilla)
  • Some steamed veggies that I barely touched.
  • Diet Coke
  • Sweetwater 420
• Snack / Dessert
  • Small Reece’s Cup blizzard

Like I said, pure debauchery.  I will say, though, that the only “bad” food that was really worth it, in the taste-vs-waistline category, was the Double Doozies.  The Buffalo Chicken wrap was also good, but, I can make that one relatively healthy, if I manipulate it a bit.  (Make it a salad, with the ranch on the side)

I mentioned starvation mode up there.  As usual, I’ve been doing a lot of reading on different health plans, diet plans, bulking plans, cutting plans, etc.  I’ve been really intrigued by the new carb cycling diets.  Of course, this is a little late, since I am done  Anyway, the “Carb Cycling Diet”, by Roman Malkov had an interesting section on “Why other diets don’t work”.  (Or something like that, I’m paraphrasing because I’m too lazy to go pick up the book)  In that section was a list of symptoms for being in starvation mode.  About 75% of them nailed me.  And, if you follow my weight charts, you’ll see that I have only lost five pounds in the last two months . . . looks very plateau-ish to me.  That was about when I started running, which makes another strong argument for starvation.  I was already eating less than 1000 kcals a day, and I was running and burning another 5-600 kcals.

So, let’s just assume that I am in starvation mode.  What now?  From everything I could find, including asking Roman Malkov himself (he responds to e-mails, btw – very cool), it seems that I now need to not only find my real maintenance level of calories, but I need to exceed them for a while, to let my body recover from all of the abuse I’ve put it through.  And, I don’t think I’m going to be able to do that slowly transitioning with MediFast.  I think eating healthy meals, supplemented with healthy snacks (Still six meals a day) is the only way to do it.  I’m going to start at a 1500-2000 kcal diet (after I find some calculators to try to guestimate where I should be), and start a bodybuilding regimen.  I don’t think I’m going to stick with Stronglifts now.  It’s a bit small on the workout side.  I’d like something closer to an hour of work.  Or at least 45 mins.  I think I’m also going to alternate heavy weeks and rep weeks, to both build size and strength.  That way, even when I go into my caloric surplus with my diet, I’ll be burning it nicely building muscle . . . hopefully!

Anyway, as I figure out wtf I’m going to do, I’ll keep ya posted. . . . . .  And I’ll let you know if I win anything from the contest.  (I already won $50 of “nutritionals” — whatever that means)

After a failure, then a slight shoulder pull, I finally managed to get up 5×5 of 180#.  Yay!  But, I had another issue with the workout.  I started getting stretchmarks under my right arm.  Where I’ve gotten them in the past.  At first, I thought I had caught an armpit hair in my clothes, when it started to burn and pull.  Then I realized, that, for the first time, I was actually feeling the skin stretch.  Yeuch and Owie, all at the same time.

And, I had a failure with power clean, but only because I’m a moron and jumped up 20 lbs.

Interestingly enough, Loch did not fail.  And, I think it’s due to body types.  He’s taller and lankier than I am, so, power clean is harder for him.  So, in order to do even the 105, he has to do it right, while, I get the benefit of not having to move it as far.  So, when I did the 120#, I failed, because I’m not using my legs enough, and I don’t have the strength to reverse curl 120#.

Anyway, here was the workout:

• Cardio:  Jog 1 mile (Did it in 9:30 — trying to beat a 9 minute mile now.  This INCLUDES 30 seconds of walking for warmup . . )
• Squats 5×5: 160#
• Bench 5×5: 180#
• Power Clean 3×5: 120# FAIL -  I accidentally read my notes wrong.  I need to unload.  I’m doing hang cleans now, and doing them wrong, so I’m having failures.  Dropping to 105# next time.
• Bar Dips 3×8: +20lbs – Fun Fun — but started getting an owie, so I dropped one rep from the last set.  I’ll repeat at 20#
• Two sets of dragon flags, 1×12 of reverse crunch – With the Dragon Flags, I’m doing three “Reps”  One “Rep” is starting at the top position (toes pointed to the sky), and dipping low, then back up, till I get tired, then doing a slow dip, as low as I can go, till failure.  Lots of burn.

One final note.  My triceps are getting lots of pump from the bench, and the dips.  But, on the Overhead press days, my biceps do not get the same joy.  So, I’m going to add some biceps work in somewhere, somehow.

I have been saying, for quite a while, that I’d know what my goal was with my diet when I got there.  Today I ran five miles.  Without stopping.  For the first time in my life.  And, I suddenly realized that I was done.

In high school, I ran 3 miles a day after football practice.  I got my bench press up to 225-235 or so.  And, I wore 32″ pants.  Today, I’m wearing 32″ pants, medium shirts, and I can bench 225 lbs.  While I have been stronger (I’ve pressed 250 before), I don’t think I’ve been in better shape.  I still have a gut . . . and some back fat . . . but I can live with that.  (Or, it may go away in the next couple of weeks . . . )

I am in the final weeks of a “Biggest Loser” challenge at the gym.  I could win . . not sure, I’m afraid to do the math, because it could be impossible at this point.  That challenge ends Monday, May 17th, 2010, so, that will be the official end of my diet.  I will continue to train for the Warrior Dash.  And, I’ll continue to hit the gym.  But, I’ll move on to maintaining my weight, and, hopefully, not obsessing about it as much   While I’d like to lose another 10 or so, I won’t be bothered if I don’t.  Especially if I continue to stay fit.

So, just to recap:

Starting Stats, May 2009

• Weight: 257
• Pants: 42″
• Shirts: XL / XXL

Ending Stats, May 2010

• Weight: 182
• Pants: 32″
• Shirts: M/L

I’ll get out the tape measure this Monday, and on my official end date, Monday, May 17th, and probably post some final stats (I got plenty!)

Who says “issues” can’t start with a “w” too.  It’s my alliteration, and I’ll spell how I want to.

This has been a really strange week for working out.  First, I hit a failure at bench @ 180#.  I was hoping to rectify that today.  But, on my third set, while pulling the weight off of the rack, I strained something in my shoulder.  I think it will be ok by Saturday, and I’ll attempt the 180 again.  Because of this failure, and the fact that Loch is showing up all the time now, we’re going to move bench press back to a normal bench, out of the power rack, and that way we can actually spot each other.  (And, lift off the weights, when they get heavy)

The next strangeness was running.  On Sunday, I ran in Roswell Area Park for the first time.  I loved it.  There are lots of trails to run on, and it’s easy to find a way to make them add up to any distance I want.  Plus, there were just a few hills . . nothing like Leita Thompson.  (But, then again, not as flat as running next to the river, either)  But, that wasn’t the strangeness.  I decided to run just a little slower this time, to try to keep from walking as much.  And, it worked.  I didn’t drop to a walk till about 2.25 miles in (up from 1.5 miles before).  And, when I finished, it felt like a much better workout . . . my legs were actually sore.  But, the strangeness was:  even though I walked less, my overall time was slower than when I ran faster, and walked more.  So, what’s the better workout?  Running faster / walking more, or running slower / walking less . . . ARGH!

A couple of new workout toys came in this week.  An Ab Wheel, and a dipping belt.  The Ab Wheel is simply too hard to use after a workout.  I don’t know if it’s because my arms are tired, or because my abs are too weak, but, I am not able to use it effectively.  Back to plank holds.  The dip belt is another story.  I added on 20 lbs to myself today, and did sets of 8/8/5.  I’m really going to like going heavy on dips.  (though, my triceps aren’t as happy about it)

My weight has continued to hover between 182 and 184.  I was hoping that adding 3 days a week of 3 miles of running would engage the loss again.  i was wrong.

I have my physical tomorow, with a doctor that is familiar with my diet plan.  I’m hoping he has some advice for me . . . something to help me lose the last bit of fat, and continue to bulk and prepare for the Warrior Dash.  I’m looking forward to it!  (And to the dash!)

Yesterday I was supposed to do the V-Burn Challenge.  But, instead, I went to the store and bought Quinn a bike.  I’ll start doing the V-Burn next Wednesday (From my hotel room, in SLC).  I’m curious how well I’ll do.  I’m going to do the intermediate one.

Today’s workout was NOT boring.  Lots of changes, and some failures . . .

First off, I wasn’t sure what weight to use on bench.  My last workout, I maxed instead of doing 5×5 of 175#.  So, I decided to skip to 180 anyway, because it was 40# more than Loch was doing, and it made weight changing easier.  But, on the last set, I had my first fail.  (5/5/5/5/3).  I don’t think it was just because I went up 10# instead of 5#.  I’ve been nearing my max for a long time.  So, I’m going to do what I’m supposed to do, and not go up next bench workout.  (Do 180# again).  If I fail again, then I’ll have to unload 10%.  I don’t think I’ll fail again . . . at least, not at 180#.  185#, though, may be another story!

Next, was power cleans.  Rafe posted a nice video of him doing cleans, after he saw mine.  I definitely have some back issues.  Also, I googled a lot, and, if I want to get heavy, I need to go back to two separate movements:  A Deadlift, then dip the bar to the knees, and clean it.  The double movement makes it much harder.  So, we dropped to 3×5 (from 5×5).  And, we unloaded to 95#

Workout

• Squat 5×5 @ 140#
• Bench 5×4/1×3 (fail) @ 180#
• Power Clean 3×5 @ 95# (unload from 110#)
• Bar Dips 3xF – 12/10/7 – Again low, probably due to the bench fail.
• Dragon Flags 3xF – Hard to measure reps, when they all suck so bad.  But, I do enjoy the suck.