PDA

View Full Version : Coqui's journey to a six-pack (My journal)



Coqui
07-29-2010, 02:09 PM
Starting today, I'm going to post what I do, and what I eat.

My current stats - 5'11" 206 pounds. ~13% Body Fat.

I will warn you ahead of time, I'm currently doing somewhat of a crash diet due to a modification in my health insurance. Since Health insurance companies only care about BMI, I am going to have to get down to 199 by Monday.

As I get closer and closer to my goal, you will hopefully notice my diet changing around. Once I hit ~7% Body fat, I will begin to put on muscle mass again to hit my eventual goal of 225 pounds with 8% body fat.

I will post pictures if you want.

Coqui
07-29-2010, 02:10 PM
So my first day of crash dieting:

Breakfast: One large Apple and 2 tbsp of Peanut Butter

Morning Snack:
Banana

Lunch: Another large apple and 2 tbsp of Peanut butter.

Dinner is going to be more substantial, but I'll have to wait till my wife makes it before I know what it is.

Workout: Today was an off day.


Water intake 3.5 L as of right now.

Coqui
07-29-2010, 04:12 PM
Dinner was 95% lean hamburger (1/2 bun) with corn.

Before you ask, maintaining muscle mass at this moment it not a priority. We're talking about $15 more a month just for being built. If I reach the goal weight faster, I will modify the diet to maintain the weight and work on muscle maintenance from that point on.

Coqui
07-30-2010, 06:05 AM
Here's the official before pic. Sorry for the bad quality, but there just wasn't much sunlight this morning.

http://uselessforums.com/attachment.php?attachmentid=3180

Coqui
07-30-2010, 11:48 AM
Crash diet day 2

Calories are increased due to working out today.

Breakfast: Apple + 2 tbsp PB
Morning Snack: Banana + 2 Tbsp PB
Lunch (post-workout): Grilled chicken sandwich

Today's routine:
Deadlift
135 X 5
235 X 5
333 X 5
405 X 2 (Grip failed)

Bench Press
135 X 5
205 X 5
245 X 5
295 X 5
335 X 1 (Was shooting for 3 but due to Wed. workout taxing my triceps, was unable to complete the set)
315 X 5

BW Pullups X 20 (Working on making this one set, but it took two sets)

10 Knees to Elbows
50 crunches
1 minute BW plank
30 seconds 25lb plank

Coqui
07-30-2010, 05:23 PM
Dinner was home made thin crust pizza. (2 slices - my normal maintenance level is 5 slices just an FYI) In case anyone cares, dinner is basically up to the wife, and well she is a carb lover so I can't control that much.

Total Water intake was only 3 liters today.

Coqui
08-02-2010, 11:41 AM
Today I just had a banana for breakfast and a turkey and cheese sandwich for lunch. I won't be eating anything else till my weigh in.


Today's workout:

Squat
135 X 5
185 X 5
275 X 5
335 X 5
405 X 4 (felt I could have gotten the full set but didn't have a spotter)

Overhead Press
130 X 5
150 X 5 (At this point, I started to develop a hunger headache and some stomach pains)
170 X 5
190 X 2

Stiffed Legged Deadlifts
135 X 5
185 X 5
225 X 5
275 X 5

10 knees to elbows
25 pound plank - 1 minute
25 decline situps

Weighed in at the gym and just as I feared, I didn't make it. 203 currently. I'm hoping some last minute water drainage might help. But if not, I'm going to push for the fact that I'm not obese.

Coqui
08-02-2010, 05:17 PM
I made weight!

Protein time!!!!!

Coqui
08-02-2010, 05:34 PM
2 chicken breasts + mixed vegetables and skim milk.

My God I was famished

(will resume normal levels tomorrow

Coqui
08-03-2010, 11:34 AM
Ok....now that we're up to normal eating:

1/2 Cup oatmeal + Blueberries for Breakfast
Apple + Peanut Butter for Morning snack
Chicken Breast sandwich for lunch so far

borracho
08-03-2010, 11:45 AM
Nice Numbers...and what the hell kinda insurance plan checks your BMI?! That is effin crazy. Glad ya made weight :D

Coqui
08-03-2010, 01:40 PM
Nice Numbers...and what the hell kinda insurance plan checks your BMI?! That is effin crazy. Glad ya made weight :D

All insurance plans do. It's just when you are going on your own as opposed to through where you work, there's a higher probability that they will modify your rates based off of your health conditions.

This was the case in mine.

Of course I'm hoping now that this didn't kill my muscle so much that it delays the fat burning. I doubt it will by a couple of days, but hey, I'm no expert :p

Coqui
08-04-2010, 11:49 AM
Todays Workout was circuit based:

3 sets of the following
20 X 48" Box Jumps
25 Pushups
50 crunches
20 Kettlebell Swings @ 55 pounds
20 Burpees

After that, my back started to hurt so instead of another set I did:
20 spin jumps
20 Bicep Curls (55 pound kettlebell - one in each hand)
100 high knees (50 each leg)


Then:
30 seconds 6" leg raise
45 seconds plank with 25 pounds on my back

Coqui
08-05-2010, 06:06 AM
Part Deux of Health Insurance, I have to get a blood draw....which means no eating till they do it. That's at 11:00. I'm probably going to be starving by then

Coqui
08-06-2010, 12:41 PM
Today's routine:
Deadlift:
135 X 5
235 X 5
335 X 5
405 X 4 (This time I could have kept going but it was starting to hurt in my hands - I ripped a little skin off this time)

Bench Press:
155 X 5
205 X 5
245 X 5
295 X 5
335 X 2 (This is the only lift I think got affected by starving myself previously)

BW Pullups X 20
1m10s 25 pound plank (shooting for 1:30 before upping to 45)
Various other direct ab work

Regarding the fat loss, I'm not noticing any more definition than before, however, I have tightened another notch on my belt since I started and my clothes are noticeably looser. I'm currently at 204 lbs.

Coqui
08-09-2010, 11:53 AM
Today's workout:

Squats
135 X 5
185 X 5
275 X 5
345 X 5
405 X 5

Overhead Press
130 X 5
150 X 5
170 X 5
190 X 3

Stiffed-Legged Deadlift
135 X 5
185 X 5
225 X 5
275 X 5
315 X 2

Coqui
08-10-2010, 07:23 PM
Today's indirect exercise was mowing .25 acre lawn with a push mower in 95% humidity :p

Coqui
08-11-2010, 12:33 PM
Today's workout was another circuit.

3 sets of the following:

1 minute per exercise:
Jump Rope
BW squats
Dive Bombers/Hindu Pushups/Snake (however you want to call it)
Medicine Ball floor slams (catching it on the bounce)
Rock Climbers

Then some accessory ab workouts

borracho
08-11-2010, 02:08 PM
Thats some heavy ass squatting dude. Glad to hear the insurance BS is over..or at least the fasting portion any how.

Coqui
08-11-2010, 06:26 PM
Thats some heavy ass squatting dude. Glad to hear the insurance BS is over..or at least the fasting portion any how.

Thanks! I'm glad you think my squat is high, but coming to this site is incredibly humbling regarding my lifts.

Coqui
08-13-2010, 06:08 AM
Ok new pic update (since it's been 2 weeks)

You can't really tell from the picture, but there is a lot more definition in the midsection than before. I've also gone down a waist size.

http://uselessforums.com/attachment.php?attachmentid=3195

Coqui
08-13-2010, 11:40 AM
Let me preface today's workout by stating I felt weak prior to the workout.

Deadlift:
135 X 5
235 X 5
335 X 5
405 X 5

Bench Press:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 4

20 BW Pullups

Bicep Concentration Curls
40 X 5 (each arm with dumbells)
45 X 5

BW Dips X 20

Various Ab exercises.

I'm down another 1 pound. Sitting at 203 (I gained all the weight back almost immediatly after the health insurance weigh in and began focusing on fat loss after that) Fat loss is going a little slower than I wanted, but it's at least still happening.

Coqui
08-16-2010, 01:11 PM
Today's workout:
Squats:
135 X 5
225 X 5
315 X 5
365 X 5
405 X 5

Overhead Press
130 X 5
150 X 5
170 X 5
190 X 4

Stiffed Dead Leglifts:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 3

Shoulder Lateral Raises (My partner was going t a little slow)
70 (35 lb dumbells) X 5
80 X 5
90 X 3

Various ab exercises

My workouts are pretty much going to be the same throughout the next 3 weeks or so as I finish up this routine.

Coqui
08-18-2010, 11:21 AM
Ok today's workout, I was invited by one of the trainers to join in on his MMA-style workout (for free!). I may not get everything I did, but here's what I remember doing:

3 sets of the following:

25 jumping jacks
25 squats
25 pushups

30 each of the following:
jabs
jab + cross
jab + cross + cross
Jab + kick

Repeat same set but with 40 reps

Repeat once more but with 50 reps

3 X 25 yard sprints (walk back the first time, jog back the other two times)

3 X 50 yard sprints (jog back all three times)

Coqui
08-20-2010, 11:52 AM
Another repeat of last week:

Deadlift:
135 X 5
235 X 5
335 X 5
405 X 5

Bench Press:
135 X 5
185 X 5
225 X 5
275 X 5
315 X 4

20 BW Pullups

Bicep Concentration Curls
40 X 5 (each arm with dumbells)
45 X 5

BW Dips X 20

Various Ab exercises.

borracho
08-20-2010, 01:26 PM
You're doin fine bud...I was doing the big three 3x a week in a 5x5 scheme as well for a long while...def takes a toll on the body and mind but looks like you're hangin in there.

Coqui
08-20-2010, 04:51 PM
You're doin fine bud...I was doing the big three 3x a week in a 5x5 scheme as well for a long while...def takes a toll on the body and mind but looks like you're hangin in there.

Thanks!

Yeah my body adapts to it well when I'm doing it to gain mass. I'm not really feeling the soreness in my legs like when I did the full 5 X 5 but I think the Wednesday workouts, not doing squats helps me with that.

Coqui
08-25-2010, 11:41 AM
Ok sorry Monday I was incredibly busy at work so I didn't post as much as I would want.

Monday's workout:

Crossfit's Fran:

21 X Front Squat to Push Press (I did it @ 135 pounds)
21 X Pullups

15 X Front Squat to Push Press (Dropped down to 95 pounds)
15 Pullups

9 X Front Squat to push Press (Did the prescribed 65 pounds)
9 X Pullups

Various ab exercises.

Coqui
08-25-2010, 11:41 AM
Today's routine:
21 X Burpees
21 X 55lb Kettlebell swings
21 X 24" Box Jumps

15 X Burpees
15 X 55lb Kettlebell swings
15 X 24" Box Jumps

9 X Burpees
9 X 55lb Kettlebell swings
9 X 24" Box Jumps

3 sets of the following:
25 Jumping Jacks
25 BW Squats
50 crunches

Coqui
08-30-2010, 11:54 AM
Today's routine:

300 workout

25 pullups
50 deadlifts @ 135 pounds
50 pushups
50 box jumps @ 36" (the 24" one was in use)
50 Floor Wipers @135 pounds
50 Clean & Press @ 35 pound kettlebell
25 pullups.

Total time 17:35 minutes

Coqui
09-03-2010, 12:54 PM
Work has been kicking my ass so I haven't been able to do everything I wanted to do.

Today's workout was the Filthy Fifty. I didn't do it for time because well......I knew I'd suck at it.

50 box jumps
50 jumping pullups
50 kettlebell swings @ 55 pounds
50 squats @65 pounds
50 pushups
50 push presses @ 65 pounds
50 knees to elbows
50 burpees

Coqui
09-08-2010, 01:09 PM
Today due to the long break between workouts because of the holiday, I just did the bear complex

95 X 7
115 X 7
135 X 7
155 X 7
155 X 7

50 Pushups
Various ab exercises

Coqui
09-15-2010, 11:13 AM
Sorry for the lack of response in this thread.....work has made me too busy to go, or with long weekends/birthday, etc. I haven't been able to make it to the gym....I made up for it today.

50 X 24" Box Jumps
50 X BW Squats
50 X 55 lb Kettlebell swings
50 X Pushups (was going to do burpees, but I would have died literally)
50 X Bent over kettlebell rows (55 lb)

Then 3 sets of
50 jumping jacks
50 crunches

Coqui
09-17-2010, 02:54 PM
Today I must have been a glutton for punishment:

5 circuits at the follwoing weight (no break between each exercise) 135, 145, 155, 165,175 (the last set, I had to stop after the first two exercises for a bit before moving on)

Deadlift X 5
Cleans X 5
Press X 5
Squat X 5

Wow that hurt. Just because I wasn't hurting enough

135 lb Bench Press X 50
Ab exercises.

Coqui
09-20-2010, 11:36 AM
Today's workout:

3 sets of the following (progressing to the next exercise without stopping):

12 deadlifts
9 Hang Power Cleans
6 Overhead Presses

Done at 135, 145, 145, 145, 155 lbs.

I am now convinced if you ever need to work on your grip strength, hang power cleans are the best way to work them out. My forearms are on fire.

Also did Knees to elbows, planks, Ab Wheel, and 150 crunches (3 sets of 50)

Coqui
09-22-2010, 01:48 PM
Todays Routine:

3 sets of the following:

25 X BW pushups
25 X 30lb Medicine Ball slams
25 X 35lb Overhead Press
25 X 55lb kettlebell Goblin Squats

Various ab exercises

Coqui
09-24-2010, 01:10 PM
This past week, I felt like I neglected my legs and lower torso, so today's routine:

Exercises performed on a barbell weighing 115, 135, 155, 175 each set.

Circuit consisted of
5 X Deadlift
5 X Full Cleans (including getting down into the front squat position)
5 X overhead Press
5 X Squats

Followed by 25 Burpees + 36" Box Jumps (Jumping on box after each Burpee)

Coqui
09-27-2010, 11:52 AM
Today's workout was all bodyweight.

The object was to do this for 20 minutes. My goal was 10 sets.

5 Pullups (no kipping)
10 Pushups
15 Squats (past parallel)

I did 12 sets. Now my fingers quiver when I close my hands

Coqui
09-29-2010, 11:29 AM
Today's routine:

3 sets of the following:
9 X 135lb Sumo Deadlift High Pull
12 X 55lb Kettlebell swings
15 X 55lb kettlebell Goblin Squats

3 sets of the following:
1 minute jump rope (last 15 seconds doubleu unders)
1 minute jumping jacks

My legs were on fire for this

Coqui
10-04-2010, 11:53 AM
So today, my workout partner had to skip so I decided to go heavy to see if I still had it (also to test if this pain on the right side of my right knee was something to concern myself with)

Squats
135 X 5
225 X 5
315 X 5
365 X 5
405 X 3

My knee is fine and I only lost 2 reps in the past 2 months.

Bent over Barbell rows
95 X 5
135 X 5
155 X 5
185 X 5

Bench Press
135 X 5
185 X 5
225 X 5
275 X 5
315 X 2

Various ab exercises

Coqui
10-08-2010, 11:51 AM
Finished up the heavy sets today.

Deadlift
135 X 4
225 X 5
335 X 5
405 X 2

Overhead Press
130 X 5
150 X 5
170 X 5
190 X 2

45lb Pushups X 15
90lb Pushups X 10
135lb Pushups X 3