Get in shape, feel and look good

[letsdoit]

'Sup all,
I'm creating this journal to track my progress and to remind myself to stay on the right path. My goals are simple: get in shape, feel and look good. As the journal progresses, I'll become more analytical about the workouts I do and what I eat.

Some stats:
5'8"
160 lbs
27 years old
16-17% body fat
I have a fairly physical job, plus I'll be doing BJJ to stay in shape. I also have a gym membership.

Tuesday, July 14
Ran 4 miles at 2.0 incline on the treadmill. Diet was healthy and slightly below maintenance calories. For now, no bulking or cutting. Maintenance level calories from healthy foods.

[letsdoit]

Wednesday, July 15
Same as yesterday- ran 4 miles at 2.0 incline on the treadmill, calories below maintenance. The plan for tomorrow is a quick back workout and maybe an outdoor run.

[letsdoit]

Thursday, July 16
Quick back workout, calories at maintenance level

Barbell rows
95x10
115x10
125x7
125x7
125x7

Low Cable Rows
140x10
150x7
150x6
150x6

Lat Pulldown
150x10
150x8
150x7

Cardio
Ran 2 miles at 2.0 incline on treadmill

My first time lifting in over a month. Felt good. The motivation is there, I can feel it. I've just gotta make sure I keep it fun, don't burn myself out, and keep my goals in sight.

[letsdoit]

Friday, July 17
Ran 5 miles at 2.0 incline on treadmill. Pace is about 9:30 per mile. At the end of the run, I'm dripping with sweat, I'm tired, but I'm not breathing heavily while running. I'm going to try bumping up the pace so I'm more winded while running next time, even if it means less distance.

[Coke]

Nice back workout, it would be great if you could pull that off each week - every Thursday for example.

Super cardio session, your heart rate must have been throught the roof.

[letsdoit]

Nice back workout, it would be great if you could pull that off each week - every Thursday for example.

Super cardio session, your heart rate must have been throught the roof.
Thanx brother! I think you're right; I want to start hitting each body part once a week.

Saturday, July 18
Chest workout

DB Bench
70sx8
70sx7
70sx4
60sx4

Dips
BWX10
BWX9
BWX7

Pull Ups
BWX10
BWX7
BWX5

Cardio
Ran 2 miles on treadmill, pace was about 8:30 per mile.

Not the greatest workout, I felt weak the whole time. Next week I hit the legs- I'm promising myself not to go over 135 on the squats, or else I'll be walking like an old lady for 5 days straight afterward.

[letsdoit]

Sunday and Monday were off days, no exercise.
Tuesday, July 21
Ran 4 miles on treadmill at 2.0 incline; pace was about 9:00 per mile. Dance lesson in the evening, not as strenuous as the running but definitely more challenging. Thursday I start doing BJJ! Hopefully my cardio lets me survive 90 minutes on the mat.

[Coke]

Good deal on starting up the BJJ, I hear all MMA classes/gyms can be a little pricey.

Time for a workout session guy, lol.

[letsdoit]

Thanks Coke. I decided to push the BJJ back until Monday and lifted instead. BJJ is $120 a month, it's a really nice gym in SF.

Thursday, July 23
Leg Workout

Ran 4 miles at 2.0 incline on treadmill. Pace was about 9:00 a mile.

Squats (full ROM)
135x10
135x10
135x10
135x10

Hack Squats
90x10
90x10
110x8
110x6

Lat Pulldown
160x8
160x8

[Coke]

Nice job with the squats followed by those sets of pulldowns man.

[letsdoit]

I 'preciate the encouragement Coke! Having a journal is good motivation- there's no way I would've worked out at 10pm on a Friday night otherwise, which is what I did tonight:

Friday, July 24

Pull Ups
BWX10
BWX10
BWX10

Military Press
80X10
90x8
90x7
90x5
80x5

DB Shoulder Press
30sx7
30sx7
30sx6

Upright Rows
80x10
80x8
80x5

Cardio
Ran 2 miles on treadmill, pace was 8:30 per mile

[Coke]

Damn dude, your gym must be open 24 x 7, lol...like how you vary your efforts.

[letsdoit]

@Coke: It's open 24 hours for 4 days a week. But who would actually go to a gym at 3am other than crystal freaks or dudes looking to hook up? I'll wait till the sun rises thank you very much!

Saturday was off other than a 6 mile walk in the woods.

Sunday, July 26
Ran 4 miles at 8:00 per mile with a few breaks in between.

Monday, July 27
BJJ lesson, learned a couple of chokes, an arm lock, and a mount escape technique. From a fitness standpoint BJJ will help with conditioning and core strength but it can't replace lifting.

[letsdoit]

Tuesday, July 28
Off day, only cardio was from a dance lesson.

Wednesday, July 29
BJJ class- 30 minutes of calisthenics, 40 minutes position exercises, then 20 minutes of rolling. I've been choked more times in the past week than in the rest of my life combined!

Ran 4 miles at 8:00 per mile with a couple breaks in between.

I'm at 156 lbs now. Upping the calories, 4 lbs lost in 2 weeks is too much.

[letsdoit]

Thursday, July 30
I joined a boxing gym today. 1 hour of combinations, jumping rope and body weight exercises. Dance lesson in the evening. The plan for tomorrow is BJJ followed by a chest workout.

[Coke]

Wow, you are a busy guy - got a lot on the plate with the BJJ, boxing, dancing, workouts and all.

Saw some BJJ on the tube the other day and on it's own, looks very boring but uses lots of technique.

[letsdoit]

@Coke: yeah bro! One nice thing about being single is I have time to do all the things I want. I agree, BJJ is boring to watch. Maybe once I'm an expert it'll be more interesting...

Friday, July 31

One hour of BJJ. In the middle of the lesson, the instructor saw some homeless dude across the street trying to steal some stuff that was left outside unattended. He put on his flip flops, walked across the street and said something to homeless dude. Homeless dude gave back the stuff and left without saying anything- very wise decision on his part.

Evening Workout

Barbell Bench
95x10
135x10
135x10
135x10

Dips
BWX9
BWX10
BWX9

Squats (full ROM)
135x10
155x10
175x8
175x8
155x10

Very easy workout today, barely broke a sweat.

[letsdoit]

Saturday, August 1

Cardio
Boxing class, 1.5 hours. My shoulders are really weak, was having trouble holding my gloves up toward the end. Medicine ball drills and lots of shoulder presses are in order.

[Coke]

Great stuff there for both days man.

[letsdoit]

I haven't fallen off the wagon! I've just been doing a ton of cardio lately so I didn't update.

Wednesday, August 5
BJJ today- most of the hour was spent working on the arm bar from guard.

Quick workout-

BB Rows
95x10
115x10
125x8
125x8

Low Cable Row
140x10
140x8
140x7

Dips
BWX13
BWX13
BWX12

DB Shrugs
70sx7

I'm strong enough to go heavier on rows and shrugs but my grip strength is the limiting factor. Note to self: you have 2 weak points, shoulders and grip. Work on those both or they'll be limiting factors on how strong you get. Also, get some better workout music. Nina Simone is great and all but it's not exactly gonna help me get the blood flowing.

[letsdoit]

Been eating some junk food and drinking alcohol the past 2 days... no big deal, it's not a regular thing.

Ran 4 miles on Thursday 8/6 and Jiu Jitsu on Friday 8/7.

Saturday, August 8

DB Bench
70sx8
70sx6
70sx4

Military Press
80x8
80x7
80x6

DB curl followed by DB Shoulder Press (compound movement)
30sx10
30sx8
30sx5

Push Ups
BWX30
BWX30
BWX30

Cardio
Ran 1 mile at 2.0 incline on treadmill. Pace was 8:00 per mile.

Workout was all over the place. I need to start a more structured routine with a good split. Deadlifts are out of the question so I'll have to come up with exercises to make up for the lack of that big compound lift.

[letsdoit]

Sunday, August 9

Cardio
Ran 2 miles, 8:00 per mile

Squats (Full ROM)
135x10
175x6
175x6
175x6
135x10

That was it for today, had to cut the workout short because it was closing time at the gym.

[Coke]

Looking excellent in here bro, can't go wrong.

[letsdoit]

@ Coke: Thanks bro =D

Today was a rest day except for some pull ups.

Tuesday, August 11

Pull Ups

BWX10
BWX10
BWX10
BWx11
BWX11

Notes: I weigh 155 lbs (was 160 a month ago). I'd guess bf is around 15-16%.

[letsdoit]

I've been doing a lot of cardio and not much weights lately, hence the lack of updates. I think I've been overtraining, been feeling overly sore, weak, and not sleeping well lately.

Wednesday, August 27

Front Squat
135x10
135x10
135x10
135x10

Modified DB Deadlift One rep = Start from standing position, sprawl to floor, then deadlift a single dumbbell on my way back up from off the floor. Feet wider than shoulder width apart and back arched.

70lbsx20 reps
85lbsx20 reps
85lbsx20 reps
85lbsx20 reps

Squats
135x10
135x10
135x10

Cardio
Ran 3 miles at 2.0 incline on treadmill. Pace was 8:00 per mile.


Good workout, had loads of energy because I've been eating a lot.

[Coke]

Both efforts are looking solid dude.

[letsdoit]

Thanks for the encouragement Coke!

Saturday, August 29

Hang Snatch
75X10
75X10
75X10
75X10

Hang Clean
65x10
70x10

Power Clean
95x10
95x10
95x10

Squats
135x10
135x10
135x10