Starting Over

[kad]

Hi all. I fell off the lifting and dieting train again at the end of april. The semester ended, and I started playing WoW again for 7-8 hours a night after I got off work most nights, and wasn't motivated to do anything else for the last 3 months. I have gained a lot of weight back in a short amount of time, and I'm tired of feeling like crap all the time and being fat again. I regret taking so many steps backward, and I know I have a long road ahead of me. Having a taste of what I used to look like in my first few years of college is not a good feeling, and I'm changing that. I'm keeping this journal as an attempt to keep myself honest, as I am pretty much starting from scratch again.

My plan is simply to follow Crossfit WOD's, the caveman diet, and see what happens.

[kad]

Thursday 070802

"Jason"

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

I was able to do:
100 squats (20, 10, 10, 15, 15, 15, 15)
3 chins
3 dips
3 chins
3 dips

Before getting wiped out. Pathetic. :(

[Detard]

Good try dude. Keep working at it and you'll start seeing gains again.

[kad]

Saturday 070804

CFWU x2

WOD was to run 5 K. I ran as long as I could, I sucked it up though. The indoor track is 1/6 mile per lap. I ran 2 laps, walked a lap, ran another lap or so, walked, ran, etc.. for a whole mile. My endurance sucks, hah.

[kad]

Tuesday 070807

Well, the crossfit turned out to not be very motivating. I felt my fitness level was nowhere near what it should be to start the WOD's. I decided to do some straight up lifting, which was my passion back when I was in really good shape, and felt much more motivated about this workout.

BGB day 1 - horizontal push/pull

Deads
135x10
185x8
185x8
225x8
225x7
225x6

BB bent over rows
45x10
95x8
95x8
95x8

Got a little sloppy on these.

BB flat bench
45x12
95x10
135x10
135x7
135x6

So weak...

DB incline bench
35's x8
35's x8
35's x8

For some reason I thought it was day 2 and ended up doing some curls at the end, instead of calves and abs. Not too many though, because I was tired.

Curl Bar+40 x6, x5, x5

Diet was pretty clean, but my calories and my protein are both a little low so far. Fats are fine... I just need to get in another solid protein meal or two this evening.

[kad]

Wednesday 070808

Squats
45x10
135x8
185x5
185x5
185x5
135x5

[kad]

Friday 070810 (forgot to post this one)

Warmup
2 minutes row, stretch

Standing BB military press
45x10
65x10
95x5
95x5
95x5
95x5

Standing DB lateral raises
15's x8
15's x8
15's x8

Chins
BWx6
BWx5
BWx5
BWx6

Pulldowns
120x8
120x8
120x8

I don't remember if I did anything else, that about sums it up.

Diet can still use some work. I'm out of town this week at my parents and grandparents house, so I'll only be able to lift today (possibly), and monday and tuesday at the most. I'll definitely try to get in some sprints maybe once or twice while I'm at my grandparents later on in the week - the road in front of their house is perfectly flat and has virtually no traffic. Later!

[kad]

Monday 070813

Horizontal push/pull

Warmup - 2 minutes row, full stretch

Deads
135x8
185x5
225x5
225x5
225x5
225x5

BB bent over rows
45x10
65x8
95x8
95x8
95x8

BB flat bench
45x10
95x10
135x6
155x5
155x5
155x5
155x5

DB incline bench
45's x8
45's x8
45's x8

Decline situps
BWx10
BW+25x4
BWx10

The situp bench thing was really awkward, like it was only half length, so my lower back started to hurt a little when I added weight so I had to stop short.

Standing calf raises (machine)
120x10
140x10
140x10
120x10

Diet was ok, could've been better. I had eggs for breakfast, BBQ chicken fajitas from chili's for lunch, PWO shake after lifting, and whatever my mom is cooking tonight (I'm at my parent's house for today and tomorrow, then at my grandparents' for the rest of the week). Lunch was good, but a little too much food. I'll be glad when I'm back at my place and can cook all my meals and get back to my strict diet. :/

[kad]

Tuesday 070814

Quad dominant legs / Biceps

Someone was using the power cage (for actual squats for once) when I got to the Y, so I did muh curlz first...

Standing curl bar curls
40x10
50x8
60x5
60x5
60x5
60x5

Standing DB alternating hammer curls
20's x8 (each)
20's x8
20's x8

Full squats
45x10
135x8
185x5
185x5
185x5
185x5

First set at 185 was a little rocky, my knees started to hurt for some reason. But the last three sets absolutely rocked, all reps were full reps and touched my calves. Mwahahaha.

Incline leg press
2pps x10
3pps x8
3pps x8
3.5pps x8

Seated leg curls
110x12
110x12
110x12

Diet has been great so far today.

[kad]

Friday 070817

Vertical Push/Pull, Calves, Abs

Standing BB military press
45x12
65x10
95x5
95x5
95x5
95x5
95x5

Standing DB lateral raises
20's x8
20's x8
20's x8

Pullups / Chinups
2 PU / 5 chins
2 PU / 5 chins
5 chins
5 chins

Pulldowns
120 x8
120 x8
120 x8

DB rear delt raises
20's x10
20's x10

Situps
BWx10
BWx10
BWx10

Seated plate loaded calf raises
45x12
90x12
90x10
90x10

Diet was decent today, here's the overall breakdown. It's hard to track my calories when I'm at my parents' house like this, so I just try to eat a lot of protein and fats and keep the carbs as low as possible (except after workouts).

m1 - 4 eggs, slice of banana bread
- 3 hour drive from my grandparents' house back to my parents' house
m2 - can of tuna, 1oz almonds, a couple handfulls of baby carrots
m3 - 3 thick slices of turkey breast (6oz maybe?), 1oz almonds
m4 (pwo shake) - ~70g dex, ~35g whey (eyeballed the amounts here)
m5 - chinese takeout - general tso's chicken, egg roll

M5 could be better, but hey, my mom's buying, so I'm not complaining. I'll be back at my place this sunday, so I'll get back on my uber strict diet then. :)

[kad]

Saturday 070818

BGB day 4 - Hamstrings, Triceps

SLDL's
135x10
185x6
225x5
245x5
245x5
245x5

Grip strength was starting to slack at the end of the last two sets.

Plate loaded hack squats
90x10
140x8
140x8
140x8

First time doing these, ever.

Parallel bar dips
BWx6
BWx5
BWx5
BWx4

Cable rope pushdowns
60x8
50x8
50x8

I swear every single cable pushdown weight feels different, or I lost about half my tricep strength. I was able to do 120x8 before I quit. :(

[kad]

Tuesday 070821

Horizontal push/pull, calves/abs

Warmup 3 mins bike, full stretch

Deads
135x8
185x6
225x5
245x5
275x5
295x3 (grip failed after 3)

BB bent over rows
45x10
65x10
95x8
95x8
95x8

BB flat bench
45x12
95x10
135x8
155x5
155x5
155x5
155x5
155x5

Standing calf raises
135x12
175x12
175x10
175x10

Cable rope crunches (10x situps warmup)
160x12
180x12
200x12 (stack)

Diet still needs fixing, but now that I'm back at my place for the semester (except for the odd weekend visit home), I'll be getting back on my regular strict diet soon. I can't friggin wait either, I'm pretty motivated to lift right now. :D