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levensok
02-17-2010, 11:51 AM
Thanks for the opportunity guys! I really look forward to working with all of you.

As you can see from my pics, I have a lot of bodyfat to lose. I use an Omron body fat monitor at my local gym and may last reading was 29%, so I guess there is a fair amount of muscle mass under there somewhere :p

Here are my responses to the questions:

1) Current calorie intake and protein intake:
I estimate about 4500 - 5000 per day. I try to get enough protein through 4 eggs and 4 slices of bacon for breakfast, 6 - 8 ounces of meat or chicken plus veggies for lunch and dinner is usually 6 - 8 ounces of chicken or pork plus greens and quinoa. I snack on beef jerky and raw cashews, walnuts or almonds throughout the day. I also get a 50g protein shake in immediately following training. I know I need to cut calories by 30 - 40%. This will be the toughest part of this program for me.

2) Do you have any current injuries going into this?
No real injuries per se, but my left shoulder (bursa area) and right knee ache sometimes after a good session. I've been taking ginger root and turmeric daily to combat inflamation overall, and that really seemed to help. I hate to admit, but in the past I've never warmed up all that much before a training session, so the 10 min regimen should help.

3) The program will for the most part be performed using basic barbell and dumb-bell exercises:
My local gym is small, but has a power rack, benches and Hammer Strength machines.

4) How many days training can you commit to? And what days are they?
I'd prefer program #2, as I usually do my training on my lunch hour with a group of guys from work. We all do our own thing, but are there for spotting and moral support. So I plan a M-W-F-S schedule.

Going to start the Wed. B workout today.

levensok
02-17-2010, 03:37 PM
Finished the lower B session. I haven't had a good leg workout in a couple of weeks, so today's performance wasn't my best.

Back squat 295lb - 6x2x2x2
Deadlift 255lb 6x2x2x2
Seated Calf Raise - 140 3x12 (first time performing this exercise)
Hammer curls 40lb - 6x2x2x2
Abs P90X Ab Ripper routine approx. 12 min

Deadlift and curls have always been my weak exercises, so I really want to improve in these areas during the program.

Unholy
02-18-2010, 08:34 AM
Keith!

First off let me say that I look forward to working with you as well.

I want you to walk away from this not only feeling as though you accomplished something totally kick ass. I also want you to walk away from this armed with the knowledge to take your physique to a whole new level after this program is over.

I will get in here later this afternoon and help you get that diet sorted out!

You will be eating tasty foods, a large amount, AND we are going to cut your calories significantly.

Believe me, this will not be as hard you may imagine.


Sweet first workout =) I look forward to seeing these numbers climb!

Paul!

PS: If you have any additional questions, concerns, etc......ask away. I'll be checking this section throughout the day usually.

levensok
02-18-2010, 10:48 AM
Thanks, Paul--that's great news. Menu planning has always been a struggle for me.

levensok
02-19-2010, 12:59 PM
Paul,

I read in either the docs or one of these threads that I shouldn't be that concerned about my exact dietary composition until my body fat is below 20%.

I found a sample 7 day menu that will give me 3000kal per day and should provide enough protein to keep the muscle gains strong. This represents a 33% decrease in calories.

Let me know what you think.

Thanks,

--Keith

levensok
02-19-2010, 03:22 PM
Did the 2A session today:

Pull ups
130lb assistx6
115lb assistx6
100lb assistx6
85lb assistx6x2x2x2

Barbell Row
90lbx6
115lbx6
135lbx6
145lbx6x2x2x2

Bench press
135lbx1
185lbx1
225lbx6
245lbx6
265lbx6
275lbx6
295lbx6x2x2x2

Hammer Strength Iso-Lateral Shoulder Press:
25lb per side x6
45lb per side x6
65lb per side x6
90lb per side x6
115lb per side x6x2x2x2

Tricep Pulldowns
50x6
60x6
70x6
80x6
90x6
100x6x2x2

Energy 8/10
Strength 8/10
Attitude 9/10
Pump 8.5/10

Was hoping to hit 315 bench today as I've been doing it the previous few weeks. Guess the beers and shots last night didn't help. But I got all that crap out of my system and ready to eat and drink clean next week.

Got the lower B workout tomorrow. I'm thinking about using a belt for the deadlift after my poor session last Wed. I think the fear of tweaking my back has been subconsciously keeping me from going all out, so hopefull the belt will bolster my confidence. Plus, reading some other WBB forum threads gave me some great imagery--keep your abs tight as though you're trying to pass a watermelon...lol http://www.wannabebig.com/training/mastering-the-deadlift/

iliri85
02-19-2010, 04:56 PM
Good job man. :)

levensok
02-19-2010, 05:05 PM
Thanks, dude! Next week is going to be spectacular for all of us!

iliri85
02-19-2010, 06:00 PM
Thanks, dude! Next week is going to be spectacular for all of us!

I believe so too, we need to be dedicated and put a lot of hard work into it. (to get the results)

At least we can motivate each other here. :)

levensok
02-20-2010, 09:48 PM
Second time on the 2B session

Back squat 300lb - 6x2x2x2 5lbs more than last Wed.
Deadlift 275lb 6x2x2x2 20lbs more than last Wed.
Seated Calf Raise - 150 3x12 10lbs more than last Wed.
Hammer curls 35lb - 6x2x2x2 5 less than last Wed. Think my biceps were toast after deadlift
Abs P90X Ab Ripper routine approx. 12 min

I had a really bad headache before my workout. Luckily by the time I was done it either went away or I just didn't care :) Maybe not enough water today.

Unholy
02-21-2010, 05:49 PM
I just downloaded excel to peep that spreadsheet with diet you posted.

It looks good. You can vary your foods as much as you would like as long as you are hitting your cal goal consistently.

3000 calories means you can eat a solid 100g of fat, 300g Carbs, 225g of protein a day.

If you are the type of person that needs a laid out plan and don't mind shopping for the foods in the meal plan then it will definitely work as long as you stick to it.

Personally my days are hectic and I don't always have time to eat the same thing day in and day out.

Basically what I do is use a digital food scale, nutrition labels, and www.fitday.com and either semi pre plan my day or just input as I go along making choices that I KNOW will fit my macros. My last meal is usually made up of whatever macro's I fell short on

Lets say my target now is 55/300/220 and I'm at 40/220/175 my last meal might be a cold cut sandwhich, a shake, or any other combo that will roughly come out to those 15g fat, 80g carbs, and 45g protein im missing for the day.

Theres many ways to skin a cat. Its about finding the one that YOU can stick to the best and makes the most sense for you. I'm all about freedom to pick different foods and just hitting my numbers.

levensok
02-22-2010, 09:34 PM
Did the 2A session today:

Pull ups
115lb assistx6
100lb assistx6
85lb assistx6
70lb assistx6x2x2x2

Barbell Row
90x6
115x6
135x6
145x6
155x6
165x6x2x2x2 - PR

Bench press
135x1
185x6
225x6
275x6
295x6
315x6x2x2x2

Hammer Strength Iso-Lateral Shoulder Press:
25lb per side x6
45lb per side x6
65lb per side x6
90lb per side x6
115lb per side x6x2x2x2

Tricep Pulldowns
50x6
60x6
70x6x2x2x2

Energy 7/10
Strength 7/10
Attitude 9/10

The session started well. Set a PR on barbell press and hit my usual bench. All this took a lot of gas out of my tank and shoulder press and tricep pulldowns were not that awesome. I'm hoping I will adapt to the extra session in program 2. My joints haven't been this sore in a long time.

The diet went pretty good for counting calories for the first time. Calories: 2,722 --82.3/211.4/285.2. A tad bit too heavy on the protein.

Forgot to get on the scale at the gym today. I'll post starting weight tomorrow.

thanky0ujesus
02-22-2010, 10:14 PM
wow man strong bench. big difference between your bench and pulling exercises. any reason for this? just curious because I have the same issue.

levensok
02-22-2010, 10:45 PM
wow man strong bench. big difference between your bench and pulling exercises. any reason for this? just curious because I have the same issue.



TYJ, that's a good question. The mass on my shoulders, chest, traps and triceps explode while upper & lower back and biceps lag behind. Hopefully all the deadlifting and rowing will help the latter catch up. The tricep pulls were on the station where your back is to the pulley instead of in front. Usually those numbers are double. What's been your experience?

thanky0ujesus
02-22-2010, 11:05 PM
My deadlift numbers are fine but I've always had issues "feeling" my rowing movements. I read long ago that barbell rows should come to your lower stomach or hip. I recently decided to switch it up and bring it up towards my sternum, which seems to be helping. I've also gotten a bit "sloppy" on my rowing form which also seemed to help.

levensok
02-23-2010, 11:47 PM
No cardio today, but active moving furniture and cleaning out the garage. Macros were pretty good--Cal:3,026 Fat:108.0 Carbs:265.6 Protein:253.3

levensok
02-24-2010, 08:54 PM
Back squat
---------------
225x6
245x6
275x6
295x6
315x5x2x2x2

Deadlift
-----------
225x6
245x6
275x6
280x6x2x2x2 PR

Seated Calf Raise
-------------------------
45x6
70x6
95x6
135x6
150x6x2x2x2

Hammer curls
--------------------
20x6
22.5x6
25x6
30x6
35x6
40x6x2x2x2

Abs
------
P90X Ab Ripper

Energy 10/10
Strength 10/10
Attitude 10/10


Cals: 2,708--Fat:111.9, Carbs:178.8, Protein 246.6

SquareHead
02-24-2010, 09:03 PM
Dude, amazing workout! Looking strong, why so many 6's though? I'd be burned after going through 24 reps to find my number. Are you thinking you'll do less 6's as you get more familiar with the order and pace of the program?

levensok
02-24-2010, 11:02 PM
Thanks, Square. You might be on to something. In my head, I keep referring back to the example in the program doc of 5 to 6 sets of 6. And before this program, I was on a 5x5 program so maybe subconsciously I might still be in that mode. I would like to know what the mentors think about dropping the number of 6 sets if it means I can hit a higher 6RM. If I could hit a new PR by dropping to 3 work sets, should I do it?

Daniel Roberts
02-25-2010, 12:33 AM
Absolutely!

levensok
02-26-2010, 03:18 PM
From 2/26/10 - 30 min eliptical, macros destroyed by work-related client dinner. Weight was 261lbs, down 4 lbs from last week!


Today:

Pull ups 70lbs assist 6x2x2x2

Barbell Row - 190lbx6x2x2x2 - New PR!

Bench press - 315x6x2x1x.5 - Tanked on the last part of the cluster. I was pressed for time so couldn't drop and do another set.

Hammer Strength Iso-Lateral Shoulder Press - 115lb per side x6x2x2x2. This was really difficult today for some reason.

Tricep Pulldowns - 150x6x2x2. I had to use a different universal machine for this today, and the weight was incredibly light. Seems that if I face the weight stack, the pulley helps more than the universal machine where my back is to the weight stack.

Energy 6/10
Strength 6/10
Attitude 9/10

iliri85
02-26-2010, 06:07 PM
Good job man, keep it up. :)

levensok
02-27-2010, 09:42 PM
Good job man, keep it up. :)
Thanks, iliri!

Wish today went as well. Woke up with 100 degree fever. Rested for the day and went to the gym at 6:30 pm.

Back squat 315lb - 6x2x2x2
Deadlift 275lb 6x2x2x2
Seated Calf Raise - 115 6x2x2x2 (first time performing this exercise)
Preacher curls 80lb - 6x2x2x2
kneeling ab pull downs - 150x6x2x2x2, oblique style 80x6x2x2x2

Cals: 2,830 Fat: 104.8 Carb: 266.8 Protein: 220.9

Energy - 4/10
Strength - 7/10
Focus - 3/10

levensok
03-02-2010, 11:38 AM
From 3/1/2010:

Pull ups 85lbs assist 6x2x2x2

Barbell Row - 225lbx6x2x2x2 - New PR! Changed to underhand grip and could pull a lot more.

Bench press - 315x6x2x2x2 - Still stuck on 315.

Hammer Strength Iso-Lateral Shoulder Press - 115lb per side x6x2x2x2

Tricep Pulldowns - 110x6x2x2. Used the pulley with my back to the machine, hence the lower weight.

Energy 7/10
Strength 8/10
Focus 9/10

Macros- Cals: 2,724 Fat: 135.2 Carbs: 99.6 Protein: 278.2

achtungbaby
03-02-2010, 05:47 PM
strong lifts!

levensok
03-03-2010, 11:05 AM
For 3/2/10:

30 min eliptical at lunch + 10 more min in evening. Macros--Cals: 2,868 Fat: 92.1 Carbs: 276.8 Protein: 242.2

levensok
03-03-2010, 10:59 PM
Pretty good session today. Stuck on adding iron to bench press and squat lifts, but everything else is progressing slowly but surely. Started RESULTS this week, and to be honest, I'm still floored by the amount of simple carbs in that stuff. I've got a lot of extra weight, but it's not from eating sweet stuff and I'm not used to the sugar rush.

I'm wondering how much extra boost I'm going to get from all those carbs, the beta alanine and the HMB vs. taking creatine alone. I'm having a hard time giving up 30% of my carbs. I know, wah, wah. But still.

Question for the mentors--Can I break up my A/B sessions into two routines per day with half the exercises in the early morning and the other half at lunch time?

My office is cutting lunch from 60 minutes to 30 minutes which means I wouldn't be able to get my routine done during my lunch, er, half hour. My new plan is to do exercises that don't require a spot before work, and do bench and squats at lunch when my colleague/spotter can assist. Is this a realisitic plan, or should I do everything in the morning with less weight on bench and squat?

If this is a workable plan, how would it effect the RESULTS / meal before the training session?

B session today:

Back squat 315lb - 6x2x2x2
Deadlift 285lb 6x2x2x2
Seated Calf Raise - 120 6x2x2x2 (first time performing this exercise)
Preacher curls 80lb - 6x2x2x2
kneeling ab pull downs - 150x6x2x2x2, oblique style 80x6x2x2x2

Cals: 2,511 Fat: 56.6 Carb: 222.7 Protein: 240.4

Energy - 7/10
Strength - 8/10
Focus - 9/10

Daniel Roberts
03-04-2010, 10:53 AM
We'll be reviewing everything over the weekend so hang in there. As for splitting your training sessions, go for it, it's a smart move.

Joe Black
03-08-2010, 04:19 AM
Keep up the good work in here. Your losing weight at a really good weight and nothing like a 100 degree fever to help with that lol..

Paul/Dan will be able to answer your question, but my view would be you gotta do what you gotta do to get the workouts done.

Now you could switch to program 3 which has you working out more frequently, but shorter workouts.

But, I think either of your suggestions would work well - either break it up into two sessions or do the one before work and be careful about pushing exercises too hard that require a spot. Remember though, you shouldn't really be going right up to failure and definately not beyond, so you only need to scale it down a small but to be safe.

If you do the twice a day one, just be sure to eat something small before (particularly the morning session) and get your post workout nutrition in after each (even if you make each one smaller)

Keep nailing that diet, your key goal with this is to drop weight and that will be done through diet and cardio. How do you feel this is going?

levensok
03-09-2010, 10:22 AM
Thanks for the encouragement, Daniel!

I've noticed the past couple of weeks some ab definition peeking out from under the flab. That was an awesome realization. I'm definitely going to get some more cardio in through a light jog in the morning and martial art training 3 nights a week. I think about food constantly. But when I do eat, I'm definitely making wiser choices.

Friday - 3/5/10

Pull ups 6x 6x2x2x2 with Iron Woody bands

Barbell Row - 225lbx6x2x2x2

Bench press - 315x6x2x2x2

Hammer Strength Iso-Lateral Shoulder Press - 115lb per side x6x2x2x2

Dips - BWx6 6x2x2

Energy 8/10
Strength 8/10
Focus 9/10

Didn't get to eat much today, including protein. Cal: 2,004 Fat: 52.2 Carbs: 206.9 Protein: 126.9


Had a surprise birthday party to plan and attend on Saturday, so didn't make my second B session :(


Monday - 3/8/10

Felt good to have the weekend off. Two new PRs!


Pull ups 6x 6x2x2x2 with Iron Woody bands (black band)

Barbell Row - 235lbx6x2x2x2 - PR

Bench press - 315x6x2x2x2

Hammer Strength Iso-Lateral Shoulder Press - 125lb per side x6x2x2x2 - PR

Dips - BWx6 6x2x2 Need to get a dip belt. Going to improvise adding more weight in the meantime.

Energy 8/10
Strength 9/10
Focus 10/10

Got a little closer on the Macros today. Cals: 2,628 Fat: 73.2 Carbs: 238.1 Protein: 198.8
Looks like I'll have to get an extra protein shake in each day.

Kind of stalled on bench and squat.

levensok
03-09-2010, 10:50 PM
Tuesday - 3/9/2010

30 min eliptical on fat burn.

Macros - Cals: 3,077 Fat: 97.0 Carbs: 325.3 Protein: 236.1

levensok
03-11-2010, 10:30 AM
Wednesday - 3/10/2010

Back squat 335lb - 6x2x2x2 (Had to do this on Smith machine, as the power rack was being used) - PR
Deadlift 290lb 6x2x2x2 - PR
Seated Calf Raise - 130 6x2x2x2 - PR
Preacher curls 85lb - 6x2x2x2 - PR
kneeling ab pull downs - 160x6x2x2x2, oblique style 90x6x2x2x2 - PR

Guess the RESULTS is living up to its name--PR in every exercise.

Calories were low, but so was protein. Going to nail it tomorrow. Cals: 2,570 Fat: 77.7 Carbs: 209.4 Protein: 204.3


Cals: 2,511 Fat: 56.6 Carb: 222.7 Protein: 240.4

Energy - 7/10
Strength - 8/10
Focus - 9/10

iliri85
03-11-2010, 07:17 PM
Wednesday - 3/10/2010

Back squat 335lb - 6x2x2x2 (Had to do this on Smith machine, as the power rack was being used) - PR
Deadlift 290lb 6x2x2x2 - PR
Seated Calf Raise - 130 6x2x2x2 - PR
Preacher curls 85lb - 6x2x2x2 - PR
kneeling ab pull downs - 160x6x2x2x2, oblique style 90x6x2x2x2 - PR

Guess the RESULTS is living up to its name--PR in every exercise.

Calories were low, but so was protein. Going to nail it tomorrow. Cals: 2,570 Fat: 77.7 Carbs: 209.4 Protein: 204.3


Cals: 2,511 Fat: 56.6 Carb: 222.7 Protein: 240.4

Energy - 7/10
Strength - 8/10
Focus - 9/10


Great job buddy, keep it up. :)

Joe Black
03-12-2010, 01:27 AM
Awesome PRs!

Daniel Roberts
03-12-2010, 03:28 AM
Kind of stalled on bench and squat

Just a quick word of encouragement, you're doing a great job and you haven't 'stalled' you just aren't getting PR's in every single exercise every single workout. That's the way it goes. Stalled is no progress in a month or so, generally in this program, you'll hit a PR in one exercise and not hit a PR in the same exercise again until the session after next. Meanwhile other exercises improve and so on and so forth. Just keep it up.

levensok
03-12-2010, 10:55 PM
Thanks for the kind words, guys--Daniel, Daniel & iliri. Been trying to kick ass this week.

Went a bit unorthodox today, but some interesting results.

March 12, 2010

Pull ups 6x 6x2x2x2 with Iron Woody bands (black)
Bench Press - 335x6, couldn't continue on to hit 335 x2x2x2, but couldn't drop to 315x6x2x2x2, so continued with 315x2x2x2. Tried to jump too fast, but fired up.
Barbell Rows - 245x6x2x2x2. - New PR!
Hammer Strength Iso-Lateral Shoulder Press - 125 per side x6x2x2x2 - New PR!
Dips - BW + 5 x6x2x2x2

Had a new training partner today. He said I was holding back and pushed me to go all-out. I see his point, but it seems to me there is a fine line between "mastering the weight" as Daniel Roberts wrote about in his paper and running the proverbial tank to empty. I was definitely out of my comfort zone today with some mixed results.

Went a bit over on the cals today: Cals: 3,310 Fat: 142.2 Carbs: 223.0 Protein: 241.6

Going to hit lower session B tomorrow and pumped to kick some more ass.

levensok
03-14-2010, 09:40 PM
Saturday, March 13, 2010

Back squat 335lb - 6x2x2x2
Deadlift 290lb 6x2x2x2
Seated Calf Raise - 140 6x2x2x2 - PR
Standing barbell curls 80lb - 6x2x2x2
P90X Ab ripper

Energy - 9/10
Strength - 9/10
Focus - 10/10

levensok
03-16-2010, 10:32 AM
Monday, March 15, 2010

Band assist Pull ups - 3 x 6x2x2x2
Bench Press - 315x6x2x2x2
Barbell Rows - 245x6x2x2x2
Hammer Strength Iso-Lateral Should Press - 125 per side x6x2x2x2
Dips - BW + 10 , 4 x6x2x2x2

Lost 2.5% bodyfat since start of the program. Trying to cut cals to 2,500 to move progress along.

Macros - Calories: 2,619 Fat: 91.3 Carbs: 147.0 Protein: 241.4

levensok
03-18-2010, 04:28 PM
Thursday, March 18, 2010

Two new PRs today despite several green beers last night.

Back squat 340lb - 6x2x2x2 - PR
Deadlift 295lb 6x2x2x2 - PR
Seated Calf Raise - 140 6x2x2x2
Standing barbell curls 80lb - 6x2x2x2
P90X Ab ripper

Energy - 9/10
Strength - 9/10
Focus - 10/10

levensok
03-19-2010, 05:09 PM
Friday, March 19, 2010

Band assist Pull ups - 3 x 6x2x2x2 w black band
Bench Press - 335x6x2x2x2
Barbell Rows - 255x6x2x2x2 - PR
Hammer Strength Iso-Lateral Shoulder Press - 135 per side x6x2x2x2 - PR
Dips - BW + 10 , 4 x6x2x2x2

Did the bodyfat monitor again today and it was only 1% less than when I started the program. My weight has been fluctuating between 261 and 265.
Given my swollen ankles, I think I'm definitely retaining water. Must be my time of the month...lol. But seriously, I think I need to take a break with Results for awhile until this ankle thing clears up. It's a shame too, because I've just been pumped 24/7 lately.

Everyone has been commenting that my stomach has been flatter, and my trousers are definitely looser. Guess I'm just packing on the muscle!

I'm going to try to cut calories to 2200 daily to stimulate more weight loss. I've also recently started doing a 4 minute tabata routine twice a day on top of the cardio.

Daniel Roberts
03-20-2010, 02:50 PM
Great effort, congratulations on the PR's! I read your posts in the 'results' thread, and here; what was it that led you to get your blood pressure monitored? Is it coincidence or do you suffer from high BP and are you on any meds for it? Your water retention is likely related, and I'm assuming you're measuring bf through impedance which is unreliable anyway but particularly susceptible to errors through increased fluid in the body.

The creatine you're taking will also influence fluid levels in the body - again throwing off your scales.

What is your fluid intake per day?

The tabata and further decreasing calories is likely a smart move. Are you happy to put up a couple of before and after photos or PM for a more objective view?

levensok
03-21-2010, 10:10 PM
Saturday, March 20, 2010

Back squat 340lb - 6x2x2x2
Deadlift 300lb 6x2x2x2 - PR. Finally in the 3's!
Seated Calf Raise - 140 6x2x2x2
Standing barbell curls 90lb x 5, 80x2x2x2
P90X Ab ripper

Energy - 10/10
Strength - 10/10
Focus - 10/10

Daniel, thanks for the feedback. I do have elevated blood pressure in the 130/72 range and I used to be on medication until I found an vitamin/herbal protocol that seems to work for me. I test my blood pressure a couple of times a week just to verify. Yes, I was using an impedance meter to measure bodyfat. Is the skinfold measurment method the mot accurate? What bodyparts are used in the calculation?

The ankle swelling seems to have been an acute thing as today they look perfectly normal. As a result, I'll continue using Results and just keep an eye on my vitals.

I drink between 4 and 6 liters water per day, including the water used to mix the Results and Nitrean.

I made some before and after pics and am quite unhappy with my weight loss so far. I've been on 3000 kcals per day or so, but guess I need to cut that down big time if I'm going to make any progress. Maybe something in the 2000kcal per day is necessary?

Daniel Roberts
03-22-2010, 04:31 AM
Congratulations on that deadlift! How accurately have you been tracking calories and have you included the Results into this?
If 3000kcal per day isn't doing it, drop to 2500kcal and see where you are after a week - ignore the bodyfat measurements (yes skinfold is more accurate if taken consistently in the same spots), at your composition, the scale is your greatest gauge.
You should be losing fat (again because of your current status) at a far greater rate than you can put on muscle, so the scale should be going down, by a good few pounds a week (think 5lbs or more for the first few weeks) - this will not affect your progress in the gym (and it's clear to see you've got some additional muscle over the last few weeks, so well done).

levensok
03-23-2010, 06:36 AM
Monday, March 22, 2010

Band assist Pull ups - 3 x 6x2x2x2, moved up a band
Bench Press - 345x6, 315x2x2x2. Made 6 but couldn't finish 2x2x2
Barbell Rows - 250x6x2x2x2 - PR
Hammer Strength Iso-Lateral Shoulder Press Incline - 125 per side x6x2x2x2
Dips - BW + 15 , 4 x6x2x2x2

Cals: 2,531-- Fat: 73.9 Carbs: 264.9 Protein: 173.2

Thanks, Daniel. I have been tracking my intake with Fitday, and include the Results in the intake. Fell short a bit on protein on Monday. Going to make the adjustment to 2500kcal today this week. Thanks for the feedback!

Joe Black
03-24-2010, 02:44 AM
Daniel is spot on - the scale numbers and what you see in the mirror is what counts, I would completely ignore bodyfat for now.

Your before and after pics look pretty good! You can definately see you're leaning out but I agree with you that you need to step things up a gear and get things moving along faster.

Remind me of your starting weight and current weight again 4 weeks in?

Based on your current pics and also your bodyweight, I think you should really be loking to see a solid 3-5lbs a week for the next four weeks. and then no less than 2-3lbs per week for the next 4 weeks which would equate to 20-32lbs over 8 weeks.

So you gotta get your calories and activity at a level which gets you at that pace.

Bringing them down to 2,500 is definately the right step and I would also up cardio 1:00 a week. What are you currently doing? I would be aiming for a 3:00+ a week.

levensok
03-25-2010, 04:50 PM
Remind me of your starting weight and current weight again 4 weeks in?
I was 266 at program start, and the scale said 260 yesterday. However, this seems to fluctuate between 260 and 264.

My typical daily routine is 4 min of tabata exercises in the morning, weight training or cardio at lunch (60 min weight training, 30 min cardio), 5 min jumprope when I get home, 16 min of ab exercises after dinner, and another 4 min tabata exercises before bed.

I hadn't been doing any exercises on Sundays, but guess there is no reason to skip. Been keeping daily kcals between 2500 and 3000.

levensok
03-25-2010, 04:53 PM
Wednesday, March 24, 2010

Back squat 340x4, had to drop to 315x6x2x2x2
Deadlift 300lb 6x2x2x2

Had to cut workout short to go back to work for an emergency. Going to make up the curls and abs tonight.

Energy - 6/10
Strength - 5/10
Focus - 8/10

levensok
03-26-2010, 06:01 PM
Friday, March 26, 2010

Band assist Pull ups - 3 x 6x2x2x2
Bench Press - 315x6x2x2x2. Little bit of a struggle, but a solid effort.
Barbell Rows - 255x6x2x2x2 - PR
Hammer Strength Iso-Lateral Shoulder Press - 130lb per side x6x2x2x2 - PR
Dips - BW + 15 , 4 x6x2x2x2

Energy - 8/10
Strength - 8/10
Focus - 8/10

Joe Black
03-27-2010, 03:04 AM
I was 266 at program start, and the scale said 260 yesterday. However, this seems to fluctuate between 260 and 264.

My typical daily routine is 4 min of tabata exercises in the morning, weight training or cardio at lunch (60 min weight training, 30 min cardio), 5 min jumprope when I get home, 16 min of ab exercises after dinner, and another 4 min tabata exercises before bed.

I hadn't been doing any exercises on Sundays, but guess there is no reason to skip. Been keeping daily kcals between 2500 and 3000.

Thats a great effort on the cardio. I wouldn't worry about Sundays if you are maintaining the above plan daily.

And the overall weight loss is great, however you've lost roughly 1.5lb a week and at your current weight you should be able to lose much more quickly than that.

I think there are two things you need to do.

1. Keep your calorie intake consistent. if you are always floating 500 calories, this makes it hard to judge your maintenence and also it sounds as if it is too high for you anyway given the slow weight loss.

2. Reduce calories. I would switch to the plan I made in achtungs journal. So basically 2450 on weight training days and 2200 on other days.

This should move things along much more quickly.

Let me know your thoughts.

Joe Black
03-27-2010, 03:04 AM
Congrats on those PRS too!

levensok
03-29-2010, 10:34 AM
Sunday, March 28, 2010

Back squat 340lb - 6x2x2x2
Deadlift 305lb 6x2x2x2 - PR
Seated Calf Raise - 150 6x2x2x2 - PR
Standing barbell curls 100x5x2x1 - Not ideal PR, but had to break out of stalling at 90lb
16 min ab workout

Thanks for the feedback, Daniel. I definitely have dialed back the calories and lost 2 lbs already.


Energy - 10/10
Strength - 10/10
Focus - 10/10

levensok
03-29-2010, 01:55 PM
Monday, March 29, 2010

Missed deload last week, so doing it this week. Hope that doesn't muck with the timing.

Bench press 225x15 x 2
Barbell Rows 135x15 x2
Hammer Strength Iso-Lateral Shoulder Press - 70lb each side x 15 x2
Dips - BW x 15 x 2
Pull Ups - 130lb assist x 15 x 2

Felt good to take a break and move some lighter weights. Definitely got pumped from the high reps.

Cals: 1,914 Fat: 60.7 Carbs: 164.6 Protein: 177.7

Energy - 10/10
Strength - 10/10
Focus - 10/10

levensok
04-02-2010, 10:13 AM
Tuesday, March 30, 2010

30 min eliptical, level 7 interval

Wednesday, March 31, 2010

Back squat 185lb - 6x2x2x2
Deadlift 155lb 6x2x2x2
Seated Calf Raise - 90 6x2x2x2
Hammer curls 22.5x6x2x2
16 min ab workout

Energy - 10/10
Strength - 10/10
Focus - 10/10


Thursday, April 1, 2010

30 min eliptical, level 8 interval

Joe Black
04-05-2010, 04:32 AM
Hey buddy, how is your weight looking.

Solid sessions and numbers - keep it up and the weight is gonna keep coming off and as you get further into it, each and every lb will show much more!

levensok
04-05-2010, 05:42 PM
Monday, April 5, 2010

Bench press 275x6x2x2x2
Barbell Rows 245x6x2x2x2
Hammer Strength Iso-Lateral Shoulder Press - 135lb each side 6x2x2x2
Dips - BW x 20lb x6x2x2x2
Pull Ups - Band assist - x6x2x2x2

Energy - 10/10
Strength - 6/10
Focus - 10/10

Not sure what happened today. Feel kind of weak after the deload, especially on bench press. Guess it's a one step back, two steps forward kind of thing.

Cals have been 2300 per day. I've been eating the same meals every day, with two extra Nitrean scoops on training days. This way I know what to expect and can become accustomed to not getting over-excited about eating. I still "feel" incredibly hungry, but have been drinking more coffee, tea and of course water.

Down to 258lbs.

Daniel Roberts
04-07-2010, 09:14 AM
It sometimes happens that way. I always feel stronger after a deload, but hey, this is your first time and once you've got a few solid months of heavy training under your belt, your capacity to lift shouldn't be so affected after a week of taking it easy.

Joe Black
04-08-2010, 02:30 AM
Great job with the diet - stay consistent and we'll take it week by week - it might move along nicely but if it odesn't we'll reduce cals a bit and up the activity a bit.

Are you still getting your cardio in regularly?

levensok
04-08-2010, 11:49 AM
Tuesday, April 6, 2010

30 min eliptical, level 7 interval

Wednesday, April 7, 2010

Back squat 315lb - 6x2x2x2
Deadlift 295lb 6x2x2x2
Seated Calf Raise - 140 6x2x2x2
Standing barbell curls 90x6x2x2
16 min ab workout

Energy - 9/10
Strength - 9/10
Focus - 9/10

Thanks for the encouragement, Daniel(s) :) I have been keeping up on 90 min elliptical per week, 56 min per week tabata intervals and other scattered activities throughout the week.

levensok
04-11-2010, 12:31 PM
Friday, April 9, 2010

Bench press 275x6x2x2x2
Barbell Rows 245x6x2x2x2
Hammer Strength Iso-Lateral Shoulder Press - 135lb each side 6x2x2x2
Dips - BW x 20lb x6x2x2x2
Pull Ups - Band assist - x6x2x2x2

Energy - 10/10
Strength - 7/10
Focus - 10/10

Saturday, April 10, 2010

Back squat 325lb - 6x2x2x2
Deadlift 305lb 6x2x2x2
Seated Calf Raise - 160 6x2x2x2 - PR
Standing barbell curls 90x6x2x2
16 min ab workout

Energy - 9/10
Strength - 9/10
Focus - 9/10

levensok
04-12-2010, 07:53 PM
Sunday, April 11, 2010

30 min eliptical, level 7 interval

Monday, April 12, 2010

Bench press 295x6x2x2x2
Barbell Rows 245x6x2x2x2
Hammer Strength Iso-Lateral Shoulder Press - 137.5lb each side 6x2x2x2
Dips - BW x 25lb x6x2x2x2
Pull Ups - Band assist - x6x2x2x2

Energy - 10/10
Strength - 10/10
Focus - 10/10

levensok
04-13-2010, 03:12 PM
Tuesday, April 13, 2010

30 min eliptical, level 8 interval

levensok
04-20-2010, 12:11 PM
Sorry to not reply in awhile. I was away on business, plus had to cut yesterday a bit short but making it up today.

Came back this week pretty strong and 2lbs lighter--256 lbs.

Monday, April 19, 2010

Barbell Rows 250x6x2x2x2 - PR
Hammer Strength Iso-Lateral Shoulder Press - 130lb each side 6x2x2x2
Pull Ups - Band assist - x6x2x2x2

Energy - 10/10
Strength - 10/10
Focus - 10/10

levensok
04-26-2010, 03:42 PM
Wednesday, April 21, 2010

Back squat 315lb - 6x2x2x2
Deadlift 300lb 6x2x2x2
Seated Calf Raise - 160 6x2x2x2
Standing barbell curls 90x6x2x2
16 min ab workout

Energy - 9/10
Strength - 9/10
Focus - 10/10


Thursday, April 22, 2010
Cardio - Helped load and unload moving van for 3 hours


Friday, April 23, 2010

Bench press 300x6x2x2x2
Barbell Rows 250x6x2x2x2
Hammer Strength Iso-Lateral Shoulder Press - 135lb each side 6x2x2x2
Dips - BW x 25lb x6x2x2x2
Pull Ups - Band assist - x6x2x2x2

Energy - 10/10
Strength - 8/10
Focus - 9/10


Saturday, April 24, 2010

Back squat 315lb - 6x2x2x2
Deadlift 300lb 6x2x2x2
Seated Calf Raise - 160 6x2x2x2
Standing barbell curls 90x6x2x2

Energy - 8/10
Strength - 9/10
Focus - 9/10


Saturday, April 24, 2010
Cardio - 18 holes disc golf


Monday, April 26, 2010

Bench press 300x6x2x2x2
Barbell Rows 250x6x2x2x2
Hammer Strength Iso-Lateral Shoulder Press - 135lb each side 6x2x2x2
Dips - BW x 25lb x6x2x2x2
Pull Ups - Band assist - x6x2x2x2

Energy - 9/10
Strength - 9/10
Focus - 9/10

levensok
04-27-2010, 05:11 PM
Tuesday, April 27, 2010

30 min internal eliptical on level 14. Weight down to 255.

levensok
04-28-2010, 08:17 PM
Wednesday, April 28, 2010

Back squat 320lb - 6x2x2x2
Deadlift 305lb 6x2x2x2
Seated Calf Raise - 160 6x2x2x2
Standing barbell curls 100x6x2x2

Energy - 9/10
Strength - 10/10
Focus - 10/10