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bgabriel
02-16-2010, 05:00 PM
1) Current calorie intake and protein intake. If you don't know, don't answer.
2500 calories, 150g protein

2) Do you have any current injuries going into this? We are unable to diagnose or treat, so basically anything that'll prevent you performing certain exercises.
slight left wrist injury

3) The program will for the most part be performed using basic barbell and dumb-bell exercises - is your exercise selection limited i.e. poorly equipped home gym etc?
I have access to these types of machines

4) How many days training can you commit to? And what days are they?
4-5 days of training - currently at Mondays, Tuesdays, Wednesdays, and Fridays (and sometimes Sundays)

Daniel Roberts
02-18-2010, 02:30 PM
bgabriel, let's get cracking!

Ok, keeping things simple to start, have you chosen a program and do you understand it?

Secondly, are you confident setting food intake?

If you answer no to anything please, please ask, we want to nail everything before we get started, ensuring we give you the best chance of exceeding your goals.

bgabriel
02-20-2010, 09:36 PM
Thanks Daniel! Yes, let's do this!!!

I'm going to target Program 2, and incorporate it into my Monday, Tuesday, Wedensday, and Friday workout days. Saturdays are usually volleyball days, so Saturdays would be more cardio/aerobic-focused. If I do throw in another gym day on Sundays, I'll leave that for core/plyometrics.

Re: diet, I think I should try to push for daily 3,000 caloric intake. My issue is logging what I eat. I pretty sure once I start Results, I should increase calorie and protein intake more...

I've already tested out the program on Friday, and already pushed more weight than I ever had on the flat bench... looking forward to what's yet to come!

Daniel Roberts
02-21-2010, 03:05 AM
Great stuff on the bench.

I'm not sure what you mean 'I think I should try to push for daily 3,000 caloric intake. My issue is logging what I eat. I pretty sure once I start Results, I should increase calorie and protein intake more...'

Get back to me on this to clarify so that we can address any issues.

bgabriel
02-21-2010, 11:04 PM
Ok, after really looking at it, I realize in order to reach my target body weight of at least 170, from where I'm at 155, I'll need to maintain:
2,720 kcal (170 x 16)
255g protein (170 x 1.5)
170p fat (170 x 1)
I need help figuring out my carb count, though.

Thanks, Dan.

thanky0ujesus
02-21-2010, 11:49 PM
Subtract your protein calories and fat calories from your daily calories and that should be your calories from carbs.

Protein calories = 4 x Protein in grams
Carb calories = 4 x Carbs in grams
Fat calories = 9 x fat in grams

Not sure what 170p of fat means but if you mean 170 grams of fat, that is excessive. Your fat calories would be more than half of your total calories.

If following a 40/30/30 split, 2720 calories would put you at:
272g carbs
204g protein
91g fat

bgabriel
02-21-2010, 11:52 PM
Awesome... thanks man!

thanky0ujesus
02-21-2010, 11:55 PM
no problem.. good luck!

Daniel Roberts
02-23-2010, 03:37 AM
thank you thanky0ujesus good catch!

bgabriel, how you getting on? Any questions, how the sessions feeling?

EternalSearcher
02-23-2010, 01:15 PM
Droppin in to wish everyone in our group good luck. Hows the diet and training going?

bgabriel
02-23-2010, 10:19 PM
Thanks for checking in Dan. So far, so good! In all honestly, I feel like the little twig amongst the group (at 5'8", 155lbs.), but definitely trust this mentality will change soon.

I'm on Program 2 - Session A was yesterday, and Session B was today. (See below. Moving forward, I will send my weekly workout journals in a PDF format - exported from an iPhone application called "iFitness")

SESSION A
Barbell Bench Press:
Bar x25 (warmup)
135 x1
140 x1
145 x1
150 x1
155 x1
160 x6
165 x2
175 x2
180 x2
185 x2

Cable Seated Low Row:
75 x15 (warmup)
85 x1
90 x1
95 x1
100 x1
105 x1
110 x6
120 x2
140 x2
160 x2

Bar Military Press:
40 x15 (warmup)
50 x1
60 x1
70 x2
80 x6
90 x2
90 x2
90 x2

One-Arm Row:
35 x10 (warmup)
55 x2
60 x2
65 x6
70 x2
80 x2
90 x2

Finished with some ab exercises

SESSION B
Machine Leg Press:
270 x2
360 x2
450 x2
540 x6
560 x2
580 x2
600 x2

Machine Calf Raises:
540 x2
540 x2
540 x2
540 x6
540 x2
540 x2
540 x2

Dead Lift:
115 x1
135 x1
155 x1
175 x6
175 x2
175 x2
175 x2

Dumbbell Hammer Curls:
25 x2
25 x2
30 x2
35 x6
35 x2
35 x2

Finished up with some ab exercises.

bgabriel
02-23-2010, 10:20 PM
It's going pretty good, EternalSearcher thanks, and feeling great! How's yours?

thanky0ujesus
02-23-2010, 11:10 PM
I think you need to reread the program guidelines to get your rep scheme correct. You should be doing a few "work sets" of 6 to ramp up to your 6 rep max, and then do 3 additional clusters of 2's with that weight. Your mentor might want to chime in here.

bgabriel
02-24-2010, 12:31 AM
Thanks for the clarification!! I'll get right on this, and back on track, starting first thing tomorrow morning. Much appreciated.

Daniel Roberts
02-24-2010, 01:15 AM
Ha! Thanks again thanky0ujesus! He's right bgabriel. And don't worry the aim is for you not to feel like a twig - stick to the program and be consistent with your diet (I can't stress that enough) and you'll change your life.

bgabriel
02-24-2010, 10:40 AM
This is an attempt to repost my entry that somehow got lost...

So I think I finally got this down (or at least am a little closer to it)!

Yesterday's Intake 02/23/2010
I'll get these numbers closer to the ones thanky0ujesus came up with (thanks again "tyj"!!!)
And thanks for the referral to fitday.com - this is where I'll be tracking my intake.
Calories - 2,518
Fat - 72.1g
Carbs - 302.6g
Protein - 171.4g

Program 2, Workout A 02/24/2010 (this morning)
Barbell Bench Press: 155 - 6x2x2x2(x2) - squeezed in an extra 2 reps
One-Arm Row: 70 - 6x2x2x2
Barbell Military Press: 90 - 6x2x2x2
Cable Seated Low Row: 120 - 6x2x2x2
Cable Tricep Pushdown: 47.5 - 6x2x2x2
Swiss-Ball Crunch: BW - 10x10x10
Swiss-Ball Oblique Crunch: BW - 10x10x10

Great energy, although a little lethargic, probably due to 5.25 hours of sleep (sometimes a bad-bad habit). Workouts are also at 6:00am every workout day.

Question: Is it ok to alternate exercises per muscle group/exercise? Say, for example, alternate horizontal press exercises on Day A with Barbell Bench Press with, perhaps, Dumbbell Press on Stability Ball. Thanks Dan!

Daniel Roberts
02-24-2010, 11:28 AM
You're doing program 2 right? Alternate exercises if you like, that's up to you. However dumbells on a swiss ball would not be one of my choices for this program a) because you limit the weight used, we want to stress the target muscles and limiting this by asking more fo the stabiling musculature doesn't help

and b) because usin rest-pause would mean having to lift those dumbells into position multiple times on an unstable surface - we want you to last the course of the program not wipe yourslef out with a dumbell to the face!

Incidentally don't push for an extra cluster if you feel fresh,
Barbell Bench Press: 155 - 6x2x2x2(x2) - squeezed in an extra 2 reps, your PB should be in your 6RM, nothing more, rest-pause eats into recovery capacity enough as it is and one progress yardstick is enouhg to be keeping track of. But well done anyway on the session besides that!

bgabriel
02-24-2010, 11:47 AM
Ok, good to know. I'll stick with the bar throughout.

Thanks!

EternalSearcher
02-24-2010, 01:40 PM
It's going pretty good, EternalSearcher thanks, and feeling great! How's yours?

Really well here too. Your doing good on keeping updates on your journal. I wish you luck and I'll drop in at the halfway, to see how your progress is going. Good Luck!

bgabriel
02-25-2010, 12:21 PM
Yesterday's Intake 02/24/2010
Calories - 2835
Fat - 106.0g
Carbs - 311.3g
Protein - 179.8g

Looking forward to getting my ALN shipment in - after tracking it, it looks like it'll be arriving this coming Monday.

Today is my regular gym day-off… Workout B continues first thing tomorrow morning. Also hoping to get measurements taken then. Last body fat test was taken on February 12, 2010 - measured at 9.4%.

bgabriel
02-26-2010, 02:30 PM
Had a great workout this morning - great energy.
6 hours of sleep

Yesterday's Intake 02/25/2010
Calories - 2,848
Fat - 104.6g
Carbs - 328.7g
Protein - 165.3g

Program 2, Workout B 02/26/2010 (this morning)
Machine Leg Press: 540 - 6x2x2x2
Machine Calf Raises: 500 - 6x2x2x2
Romanian Deadlift: 175 - 6x2x2x2
Incline Dumbbell Curl: 25 - 6x2x2x2
Dumbbell Side Bed: 45 - 10x10x10

Daniel Roberts
03-01-2010, 07:23 AM
At the end of this week we'll review your progress and make changes where appropriate, just keep up the good work til then!

bgabriel
03-01-2010, 03:35 PM
Thanks Dan!

I regret to inform about this weekend's intake - I basically have to write-it-off. I was hit by some kind of "bug" all day yesterday (Sunday), and was basically out of commission ALL day, I don't think I even took in 1,000 calories, and was in bed for just shy of 24 hours. I feel horrible about it, and feel like I've taken 3 (or more) steps back! I weighed in at 150 this morning!!! (Although, I think it was mostly water weight I lost in this short period of time)

I woke up this morning feeling all right, so went to the gym for my regularly scheduled workout. Definitely was not 100%, but was able to get some decent work done. In fact, despite my lack of full energy, I was still able to beat my PRs on these exercises.

Program 2, Workout A 03/01/2010 (this morning)
Barbell Bench Press: 165 - 6x2x2x2(x2)
One-Arm Row: 80 - 6x2x2x2
Barbell Military Press: 100 - 6x2x2x2
Cable Seated Low Row: 135 - 6x2x2x2
Cable Tricep Pushdown: 50 - 6x2x2x2
Swiss-Ball Crunch: BW - 10x10x10
Swiss-Ball Oblique Crunch: BW - 10x10x10

Got Nitrean, Fish Oil, Multi-Plus, and ETS in the mail today (and Results apparently coming in on Thursday), so looking forward to seeing how this helps progression!

bgabriel
03-02-2010, 12:14 PM
Yesterday's Intake 03/01/2010
Calories - 2,250
Fat - 54.9g
Carbs - 294.6g
Protein - 150.3g

Program 2, Workout B 03/02/2010 (this morning)
Machine Leg Press: 560 - 6x2x2x2
Machine Calf Raises: 560 - 6x2x2x2
Deadlift: 185 - 6x2x2x2
Hammer Curl: 30 - 6x2x2x2
Dumbbell Side Bed: 45 - 10x10x10

First day of supplements - Nitrean, Fish Oil, Multi-Viatamins, ETS... feel great!

Weighed in at 154 this morning.

bgabriel
03-03-2010, 11:15 AM
Yesterday's Intake 03/02/2010
Calories - 3,494
Fat - 131.3g
Carbs - 337.9g
Protein - 250.1g

Program 2, Workout A 03/03/2010 (this morning)
Barbell Bench Press: 170 - 6x2x2x2(x2)
One-Arm Row: 80 - 6x2x2x2
Barbell Military Press: 100 - 6x2x2x2
Cable Seated Low Row: 140 - 6x2x2x2
Cable Tricep Pushdown: 50 - 6x2x2x2
Swiss-Ball Crunch: BW - 10x10x10
Swiss-Ball Oblique Crunch: BW - 10x10x10

Results shipment came in today!!! Getting started right away!

Daniel Roberts
03-03-2010, 12:51 PM
Great stuff all round. I just need to check about this extra cluster as I mentioned it before above,


Incidentally don't push for an extra cluster if you feel fresh,
Barbell Bench Press: 155 - 6x2x2x2(x2) - squeezed in an extra 2 reps

Let me know whether I'm reading your notes wrong.

bgabriel
03-03-2010, 01:53 PM
Thanks Dan! No extra clusters anymore... I've been focusing on ramp up sets of 6, prior to the cluster set.

Weighed in at 156 this morning.

bgabriel
03-05-2010, 07:51 PM
Yesterday's Intake 03/04/2010
Calories - 3,200
Fat - 138g
Carbs - 254g
Protein - 235g

Program 2, Workout B 03/05/2010 (this morning)
Machine Leg Press: 590 - 6x2x2x2
Machine Calf Raises: 560 - 6x2x2x2
Romanian Deadlift: 175 - 6x2x2x2
Incline Dumbbell Curl: 25 - 6x2x2x2
Dumbbell Side Bed: 45 - 10x10x10

Daniel Roberts
03-06-2010, 01:04 AM
Nice work mate. Can you post your current weight please? Going over everyone's progress to see if we need to make changes.

Joe Black
03-08-2010, 04:10 AM
Good job in here.

Your one guy I am really excited about. Your reasonably lean as it is and if you can put on 10lbs over the next 10 weeks (I think you can push this further too) it;s going to REALLY show on you. You just gotta keep that diet in check and train your ass off and it'll happen!

bgabriel
03-08-2010, 02:25 PM
Awesome, thanks guys!!! The encouragement is definitely appreciated and motivating!!!

At last check (on February 26), my body fat percentage was 9.4%. I hope to maintain 10% BF (+/- 2%). Here's how the numbers were distributed:
Tricep - 5
Suprailium - 8
Abs - 15.5
Thigh - 5
Total - 33

Weighed in at 159 this morning (no workouts over the weekend; ~3lb. increase since Friday).

Yesterday's Intake*** 03/07/2010 (I did NOT log my intake for Saturday, 03/06/10)
Calories - 3,310
Fat - 114g
Carbs - 355g
Protein - 214g

***Let me know if you want to look at this in depth (overall), I can PM you my logon info to fitday.com

Program 2, Workout A 03/08/2010 (this morning)
Barbell Bench Press: 170 - 6x2x2x2
One-Arm Row: 80 - 6x2x2x2
Standing Barbell Military Press: 100 - 6x2x2x2
Cable Seated Low Row: 145 - 6x2x2x2
Cable Tricep Pushdown: 55 - 6x2x2x2

I've been sleeping really good over the past couple of weeks, waking up feeling great - I think it's in part of ETS, perhaps?

Felt great during this morning's session - although my barbell bench press exercise was a little rough for me. I still have to tape my left wrist for support (due to a pre-existing injury). Should I deviate to dumbbell bench press on my next "A" day? I was able to increase weight on the last 2 exercises - I'm not worried about not breaking my PR in the first 3 excercises this week (I know it will happen soon). Question: I've been following the program pretty strigently. Do we not have to do exercises to target secondary muscles (I'm not sure my verbiage is proper)? For example, for chest, do I not have to do exercises to target pec major/pec minor?

Another concern I have is my diet… So far, I've just been eating, and eating, and eating, and eating… Protein source is primarily chicken - I don't really take in any red meats these days. Sweets are my nemisis!!! Overall, I think I'm doing all right, but wanted to inquire and maybe get another sets of eyes to take a look at it. In addition to all this, I'm also consistently taking ETS, Fish Oil, Multi Plus, Results, and Nitrean.

bgabriel
03-08-2010, 02:41 PM
I've attached my log (03/02/10-to date) so you can see my ramp up sets leading up to the cluster sets. Unfortunately, the application does not put-in-order the exercises I did on any given day.

bgabriel
03-09-2010, 10:44 AM
Yesterday's Intake 03/08/2010
Calories - 3,666
Fat - 120g
Carbs - 434g
Protein - 217g

Program 2, Workout B 03/09/2010 (this morning)
Machine Leg Press: 610 - 6x2x2x2 (+20lbs from last "B" session)
Machine Calf Raises: 560 - 6x2x2x2
Deadlift: 135 - 6x2x2x2 (decreased weight from last "B" session to deter from injuring back like last weeK)
Hammer Curl: 25 - 6x2x2x2
Dumbbell Side Bed: 45 - 10x10x10
Swiss-ball jack knife: 10x10x10
Swiss-ball crunch: 10x10x10

Weighed in at 159.

bgabriel
03-10-2010, 11:39 PM
Yesterday's Intake 03/09/2010
Calories - 3,924
Fat - 138g
Carbs - 459g
Protein - 220g

Program 2, Workout A 03/10/2010 (this morning)
Barbell Bench Press: 170 - 6x2x2x2
One-Arm Row: 80 - 6x2x2x2
Standing Barbell Military Press: 100 - 6x2x2x2
Cable Seated Low Row: 150 - 6x2x2x2
Cable Tricep Pushdown: 57.5 - 6x2x2x2
Jump rope and burpee intervals - 10 minutes

Weighed in at 157.

Daniel Roberts
03-11-2010, 02:06 PM
Felt great during this morning's session - although my barbell bench press exercise was a little rough for me. I still have to tape my left wrist for support (due to a pre-existing injury). Should I deviate to dumbbell bench press on my next "A" day? I was able to increase weight on the last 2 exercises - I'm not worried about not breaking my PR in the first 3 excercises this week (I know it will happen soon). Question: I've been following the program pretty strigently. Do we not have to do exercises to target secondary muscles (I'm not sure my verbiage is proper)? For example, for chest, do I not have to do exercises to target pec major/pec minor?

If dbell bench press bothers your wrist less, then by all means swap. Think about getting some wrist wraps (not straps), check out Elite FTS or similar sites.

As for 'secondary muscles' or pec major/minor in chest exercises, they'll get worked sufficiently during your main pressing movements. To a greater or lesser degree the extent to which your pec major/minor are involved in say the bbell bench press vs your triceps or anterior delts is down to individual variability, but rest assured until your significantly bigger i.e. big enough that you can tell which is better stimulated with another exercise this is not something to be concerned about.




Another concern I have is my diet… So far, I've just been eating, and eating, and eating, and eating… Protein source is primarily chicken - I don't really take in any red meats these days. Sweets are my nemisis!!! Overall, I think I'm doing all right, but wanted to inquire and maybe get another sets of eyes to take a look at it. In addition to all this, I'm also consistently taking ETS, Fish Oil, Multi Plus, Results, and Nitrean.

What concerns do you have about diet? As far as I can tell you're hitting your mark each time. My advice now is to increase by another 250kcal per day, your weight gain especially at you level of leaness is a touch slow and couldn't be sustained by your current intake. For what it's worth 3 scoops of nitrean will hit that addtional 250kcal.

bgabriel
03-11-2010, 04:17 PM
Thanks Dan! I'll be on the look out for wraps. And Nitrean it is…

Today was a day-off from the gym.

Yesterday's Intake 03/10/2010
Calories - 2,676
Fat - 104g
Carbs - 254g
Protein - 179g
(Had a rough day at work, had a hard time keeping up with intake… looking the same today.)

Hitting Workout B first thing tomorrow morning.

Joe Black
03-12-2010, 01:37 AM
bgabriel,

In fitday you can go to the profile section and at the bottom, click the Public Settings Page link. Then adjust the journal to publicly viewable and past the link at the top of the page (Your journal is currently shared etc) and that way we can see what you are eating daily and give you some tips on keeping your calorie count high.

The problem is at the moment your total calorie intake is a little variable and based on Daniel's advice about bumping calories a bit, it really wants to be no less than 3,000 every day. And given the fact that you are pretty lean now, if you have to stray from your macros to hit that total, so be it. Eating enough to grow is more important than macro percentages.

If you show us what you eat, we'll give you some tips on how to keep that total calorie count high.

Daniel Roberts
03-12-2010, 03:12 AM
I second Daniel's post above. You're gaining a little on your current intake. However, because we don't see everyday, it's difficult to tell what your average is. At the beginning it was approx 2500kcal, on the 9th it peaked at 3900kcal, the 8th it hit 3600kcal and yesterday you're back down to 2700kcal with a similar intake proposed today.
Based on the last 5 days your average is 3240kcal. You need to now keep it approx 3500kcal every day.

As Daniel said, show us your diet and we'll help you out. I know it's not always easy, which is why Daniel said worry less about hitting your macros accurately and more about total intake for the day and I agree with that completely.

bgabriel
03-12-2010, 11:50 AM
Thanks guys - it's all yours… my fitday profile is bgabriel8.

Yesterday's Intake 03/011/2010
Calories - 3,200
Fat - 138g
Carbs - 254g
Protein - 235g

Program 2, Workout B 03/12/2010 (this morning)
Machine Leg Press: 615 - 6x2x2x2
Machine Calf Raises: 540 - 6x2x2x2
Romanian Deadlift: 135 - 6x2x2x2 (after tweaking my back last week after a dead lift, I focused more on form with this exercise)
Incline Dumbbell Curl: 25 - 6x2x2x2
Dumbbell Side Bed: 45 - 10x10x10

Treadmill for 10 minutes, average speed 5.5.

Weighed in at 156 this morning.

Joe Black
03-12-2010, 12:43 PM
Here is the link for Dan - http://www.fitday.com/fitness/PublicJournals.html?Owner=bgabriel8

I'll take a look over the weekend too and get back to you!

bgabriel
03-16-2010, 12:57 AM
A couple of days late on this entry...

No workouts on Saturday and Sunday... Here is how the intake broke down:

Friday's Intake 03/12/2010
Calories - 4,040
Fat - 131g
Carbs - 479g
Protein - 244g

Saturday's Intake 03/13/2010
Calories - 2,682
Fat - 75g
Carbs - 258g
Protein - 223g

Sunday's Intake 03/14/2010
Calories - 3,168
Fat - 148g
Carbs - 255g
Protein - 204g

Program 2, Workout A 03/15/2010 (this morning)
Barbell Bench Press: 165 - 6x2x2x2
One-Arm Row: 80 - 6x2x2x2
Standing Barbell Military Press: 100 - 6x2x2x2
Cable Seated Low Row: 155 - 6x2x2x2
Cable Tricep Pushdown: 60 - 6x2x2x2
Jump rope and burpee intervals - 10 minutes
Elliptical machine - 20 minutes

Weighed in at 160.

I do have a couple of potential obstacles coming up over this coming weekend and in through next week.

First is a big two-day volleyball tournament I am playing in. I will be sure to stock up on lots of food/snacks to keep my calorie count high, however, I know I will be burning quite a bit as well. Any suggestions?

Second is something that will be a little more debilitating - I get 2 of my wisdom teeth extracted on Tuesday morning, March 23. I've been instructed to fast 6 hours prior to the procedure, so my last meal (per se) would be late Monday night. I have a feeling my intake will be shot all day Tuesday, in through most of Wednesday (and possibly part of Thursday). Again, any suggestions here?

Thanks,
Brandon

Joe Black
03-16-2010, 08:17 AM
A couple of days late on this entry...

No workouts on Saturday and Sunday... Here is how the intake broke down:

Friday's Intake 03/12/2010
Calories - 4,040
Fat - 131g
Carbs - 479g
Protein - 244g

Saturday's Intake 03/13/2010
Calories - 2,682
Fat - 75g
Carbs - 258g
Protein - 223g

Sunday's Intake 03/14/2010
Calories - 3,168
Fat - 148g
Carbs - 255g
Protein - 204g

Program 2, Workout A 03/15/2010 (this morning)
Barbell Bench Press: 165 - 6x2x2x2
One-Arm Row: 80 - 6x2x2x2
Standing Barbell Military Press: 100 - 6x2x2x2
Cable Seated Low Row: 155 - 6x2x2x2
Cable Tricep Pushdown: 60 - 6x2x2x2
Jump rope and burpee intervals - 10 minutes
Elliptical machine - 20 minutes

Weighed in at 160.

I do have a couple of potential obstacles coming up over this coming weekend and in through next week.

First is a big two-day volleyball tournament I am playing in. I will be sure to stock up on lots of food/snacks to keep my calorie count high, however, I know I will be burning quite a bit as well. Any suggestions?

Second is something that will be a little more debilitating - I get 2 of my wisdom teeth extracted on Tuesday morning, March 23. I've been instructed to fast 6 hours prior to the procedure, so my last meal (per se) would be late Monday night. I have a feeling my intake will be shot all day Tuesday, in through most of Wednesday (and possibly part of Thursday). Again, any suggestions here?

Thanks,
Brandon

Dont worry about these two events - stuff like this will come along from time to time and worrying about it just does no good. Just do the best you can.

Try and keep calories high before and after the tournament and as you say, snack as much as you can to compensate for the extra activity.

And as for the wisdom teeth op. Don;t sweat it, it's really out of your control. Keeping calories nice and high a few days before and then getting back to the plan as soon as you are able to is about the best you can do!

bgabriel
03-17-2010, 05:52 PM
Thanks Dan - I'll do my best to keep it up.

Weighed in at 157 this morning, although I feel "bigger" than that - I've also received a few comments from friends and other gym members. Apparently they're seeing some changes.

Yesterday's Intake 03/16/2010
Calories - 3,081
Fat - 94g
Carbs - 354g
Protein - 219g

Program 2, Workout A 03/17/2010 (this morning)
Dumbbell Bench Press: 160 (total) - 6x2x2x2 (I had a few ramp up sets before this cluster; I ended up failing at the first x2, so brought the weight down to 130)
Pullups Row: BW - 6x2x2x2
Smith Machine Military Press: 105 - 6x2x2x2
One-Arm Row: 80 - 6x2x2x2
Dips with feet on Stability Ball: BW+70 - 6x2x2x2
Elliptical - 15 minutes

Today was a great workout - I deviated slightly from previous A Workouts.

Friday will be my last workout for a few days - then off to my volleyball tournament and then my wisdom teeth extractions next Tuesday. Actually, I hope to get in a workout on Monday afternoon (I will push to do this), but it depends how my body feels after the tournament.

bgabriel
03-24-2010, 12:12 AM
Bad news for this week - I think I have to write it off. This morning's wisdom teeth extractions really messed up my diet. Per doctor's orders, I could only consume clear liquids - not even protein shakes. Tomorrow, I'll be able to start with a soft diet, which will consist of eggs, yogurt, ice cream, mashed potatoes, protein shakes.

I was also given instructions to not lift weights for a week, but I may be able to touch weights on Saturday.

I'll post my past couple of days intake in the next couple of days - unfortunately it mostly fell short of my goals.

If I'm not mistaken, next week is deload week - should I stay on this course?

Joe Black
03-24-2010, 03:16 AM
Don't worry about it at all and definately don't try and push things too fast.

I would be tempted to take this week as your deload given your circumstances. If you can squeeze in a a couple of light, deload workouts towards the end of the week this would preferable as it will lead you into next week nicely. Let Dan have the final word on this though, he may have a better idea!

EternalSearcher
03-24-2010, 01:15 PM
Just dropping in to say Good Work so far. Good luck with the tooth. I know wisdom teeth are no fun. Anyway, just do what you can, and keep it up.

Daniel Roberts
03-25-2010, 04:20 AM
It's a week that you can't control; don't beat yourself up. Treat it as a deload, try and keep your calories up, especially the protein as best you can under the dentist's orders and look forward to smashing it up next week. There's a full 7 weeks for you to look forward to - you'll get where you want to be.

bgabriel
03-27-2010, 03:34 PM
Thanks guys... I'm really trying to push through.

But right now? This sucks -- I got hit by another flu bug yesterday. I feel 100 times better today, but yet another couple of shot diet days.

bgabriel
03-28-2010, 06:20 PM
Appetite is finally coming back to normal, while still trying to take in as much as possible. I'm writing-off these past couple of days, and planning to start anew starting first thing tomorrow morning.

bgabriel
04-01-2010, 12:47 PM
Got back in the gym on Monday, after a weekend of recovery… Monday's and Tuesday's workouts were ok, but today I finally had another awesome workout.

March 29
Flat Dumbbell Bench Press - 70lbs 6x2x2x2
Single-arm Alternating Lat Pulldown - 40lbs 6x2x2x2
Smith Machine Shoulder Press - 90lbs 6x2x2x2
Seated Cable Low Row - 140lbs 6x2x2x2
Bench Dip - BW+45lbs 6x2x2x2

March 30
Barbell Squat - 175lbs 6x2x2x2
Dumbbell Single-leg Deadlift - 40lbs(x2) 6x2x2x2
Smith Machine Calf Raises - 110lbs 6x2x2x2
Dumbbell Bicep Curl - 30lbs 6x2x2x2
Reverse Crunch Leg Raise on Stability Ball 10x10x10

April 1
Flat Dumbbell Bench Press - 70lbs 6x2x2x2
Chinup - BW 6x2x2x2
Smith Machine Shoulder Press - 100lbs 6x2x2x2
Dumbbell Single-arm Row - 80lbs 6x2x2x2
Cable Tricep Pulldown - 52.5lbs 6x2x2x2

INTAKE

March 17
Calories - 3440
Fat - 124g
Carbs - 324g
Protein - 258g

March 18
Calories - 3098
Fat - 116g
Carbs - 362g
Protein - 158g

March 19
Calories - 3662
Fat - 139g
Carbs - 371g
Protein - 226g

March 20
Calories - 3049
Fat - 130g
Carbs - 259g
Protein - 194g

March 21-23 NO LOG

March 24 (day 1, post oral surgery)
Calories - 2557
Fat - 90g
Carbs - 207g
Protein - 228g

March 25 (day 2, post oral surgery)
Calories - 2811
Fat - 105g
Carbs - 244g
Protein - 220g

March 26-28 (flu/recovery) NO LOG

March 29
Calories - 2341
Fat - 74g
Carbs - 253g
Protein - 175g

March 30
Calories - 3327
Fat - 129g
Carbs - 288g
Protein - 253g

March 31
Calories - 2982
Fat - 154g
Carbs - 346g
Protein - 269g

Daniel Roberts
04-07-2010, 09:21 AM
Nice job - where's your weight at currently?

Joe Black
04-08-2010, 02:28 AM
Yep, curious to know.

Glad to hear your all recovered too!

bgabriel
04-12-2010, 08:46 PM
I'm at 158.