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Phaleron
11-07-2010, 06:37 PM
I've not been as committed to my desire to lean out, and over the last two months I have added some fat back onto my frame. I'm going to post my workouts and my daily nutritional values here to help with accountability. :)

Here's my latest fat picture (11/7/2010):

http://farm5.static.flickr.com/4035/5156976934_63fafcbd9b_b.jpg

Here's where I'd like to get back to (with more bulk):

http://farm5.static.flickr.com/4026/4480869072_20dc4deca8_z.jpg

Phaleron
11-08-2010, 10:02 PM
Diet was decent today, I'll post the log when i return home from work. I did a half session:

Flat barbell bench
DLs
Bent Over Dumbbell OneArm Rows
Leg extensions
Standing Dumbbell curls

Phaleron
11-15-2010, 04:02 AM
Today:

5 mile walk

Decline Barbell Press
Reverse lunge
DLs
Extensions

NutrtionalLog11/14/2010:

http://farm2.static.flickr.com/1369/5178394374_6f2cc3f489_b.jpg

Phaleron
11-15-2010, 02:44 PM
Today's workout:

8 circuits

3x8x295-DeadLift
3x8x155-Decline Dumbell Bench Press
3x8x65-Single Arm Bent Over Dumbbell Row

Phaleron
11-17-2010, 02:41 PM
Solid day of nutrition yesterday. Today will be a full heavy session.

Phaleron
05-21-2011, 07:07 PM
I've been slacking during winter and have put on way too much extra weight (up to 274). First real day lifting was yesterday, I started light with the basic stronglifts program:

5x5x135-Squat (starting light)
5x5x130-Dumbbell Bench Press
5x5x65-Bent Over Dumbbell Row
2x2x345-Deadlift (extra)

SCmmaFAN
05-21-2011, 08:22 PM
Welcome back to the world of iron and diets!

Mark!
05-21-2011, 08:39 PM
Definitely welcome back bro.

Phaleron
05-22-2011, 12:40 AM
Thanks for the 'welcome back' Mark and SC. :)

Today is recovery, but I've walked a few miles while on shift. I'll post nutritional log when I return home.

Phaleron
05-22-2011, 02:58 AM
NutritionalLog-05212011:

http://farm6.static.flickr.com/5302/5745390609_807a82dcf9_b.jpg

Phaleron
05-23-2011, 04:35 AM
NutritionalLog-05222011:

http://farm6.static.flickr.com/5261/5750489800_70e6570ee3_b.jpg

Loosesets tonight post shift, tomorrow before work will be a full session:

2x2x285-DLs
2x10x45-Standing Dumbbell Curl
2x2x115-Standing Barbell Press

Phaleron
05-24-2011, 03:32 AM
NutritionalLog05232011:

http://farm3.static.flickr.com/2194/5753857733_f101e5b397_b.jpg

Some lifting while at work, and 3 miles of walking. Curtailing the session tonight.

Phaleron
05-27-2011, 02:20 AM
Still not 100%, but will make a go at a full session in the morning.

NutritionalLog-Stardate05262011:

http://farm3.static.flickr.com/2799/5764476016_f590a81164_b.jpg

Phaleron
05-27-2011, 08:18 PM
Today's workout:

5x5x140-Squat
5x5x135-Dumbbell Bench Press
5x5x70-Bent Over Dumbbell Row

Yard work was an endeavor, 1.5 acres of grass,weeds, vineyard (standard push mower) too, so I figure a solid 2 hours of fairly intense labor before my session.

SCmmaFAN
05-27-2011, 09:36 PM
Good session, keep it up!

Phaleron
05-29-2011, 06:00 AM
Thank you SC. :)

Today was a long shift but we took and hour break and played some 2 on 2 basketball (was a good workout). It's an off day but I felt decent upon returning home, warmed up with some dumbell romanians the proceeded to do some heavier dls (getting a little closer to what I was repping):

2x3x320-dls

NutritionalLog-05292011:

http://farm3.static.flickr.com/2677/5771041947_0f656060f6_b.jpg

Phaleron
06-01-2011, 10:25 PM
I had a cheat day yesterday (took a woman out on the town), guessing over 3600 calories easily. Tonight will be a full session and relatively clean nutritionally. I did get out and walk 11 holes at the ridge today (it felt good-I carry my bag).


http://farm3.static.flickr.com/2305/5788540993_ac55d13dce_b.jpg

Par 3 170 yards, stuck it with a 7 iron, screwed up my put and got a par.

http://farm4.static.flickr.com/3596/5788539527_4e678097b2_b.jpg

http://farm6.static.flickr.com/5185/5789091736_41e3698d52_b.jpg

New black towel, and someone wanted ankle pics:

http://farm6.static.flickr.com/5107/5788542679_85f9f6faa6_b.jpg

Phaleron
06-06-2011, 05:28 AM
Loosesets post shift:

2x10x115-Standing Barbell Press
2x10x70-Dumbbell Row
2x10x135-Decline Dumbbell Bench Press

2 miles of walking/crawling while on shift.


NutritionalLog-06052011:

http://farm3.static.flickr.com/2695/5803585603_60dd97437f_b.jpg

Phaleron
07-05-2011, 02:17 AM
NutritionalLog-07042011:

http://farm6.static.flickr.com/5119/5903909399_abe9fe99e4_b.jpg

Phaleron
08-30-2011, 04:47 AM
I've not been dedicated and I'm getting fat again. I lift twice a week at moderate intensity and my diet is out of control. I'm gaining weight in my arms again. I can still pull weight but I need to drop 30 pounds. At the moment I'm 6'6" 272. I need to drop down to 240. I know that the only way I can do it is to track nutritional intake every day and curtail the alcohol. They're both goddamn difficult, starting again today.

Latest fat pic:

http://farm7.static.flickr.com/6192/6095785501_8bb405d209.jpg

NutrtionalLog-08282011:

http://farm7.static.flickr.com/6076/6096329346_f7822343bd_b.jpg

Phaleron
08-30-2011, 03:21 PM
Last night's session

2x4x390-DL
2x10x195-Bench
2x8x40-DB Curl
2x5xBW-Reverse Lunges

superdonut
08-31-2011, 09:37 AM
i know the pics are old, but I wanna go golfing now, it looks real relaxing.

keep up the hard work. i think it's pretty easy to get back into diet and lifting if you had previously been pushing either or pretty hard for awhile.

Phaleron
12-30-2011, 02:15 AM
i know the pics are old, but I wanna go golfing now, it looks real relaxing.

keep up the hard work. i think it's pretty easy to get back into diet and lifting if you had previously been pushing either or pretty hard for awhile.

Thanks for the reply super, it's been a good and bad four months. I want to golf but it's frozen. :( I still lift sporadically, but it doesn't help much since my diet is shit and I'm still drinking. I made a 2012 resolution to go sober again (I went 19 months and that's how I got my big fat ass back in shape, along with the lifting and clean diet). The gf is a runner and thin so I can't be a walrus this summer.

Latest bigphal pic:

http://farm8.staticflickr.com/7172/6585156033_b82b169720_b.jpg

CHASE TRUSNOVEC
12-31-2011, 11:56 AM
great deadlift and bench session phaleron!!!! God Bless and hope you have a great new year!!

Phaleron
01-02-2012, 01:49 PM
Thanks for the reply super, it's been a good and bad four months. I want to golf but it's frozen. :( I still lift sporadically, but it doesn't help much since my diet is shit and I'm still drinking. I made a 2012 resolution to go sober again (I went 19 months and that's how I got my big fat ass back in shape, along with the lifting and clean diet). The gf is a runner and thin so I can't be a walrus this summer.

Latest bigphal pic:

http://farm8.staticflickr.com/7172/6585156033_b82b169720_b.jpg

Thanks Chase, Happy New Year to you as well. :)

I'll record nutrition today, and I have a session when I return home from work.

Phaleron
01-03-2012, 01:39 PM
Nutritionallog-01/02/2012:

http://farm8.staticflickr.com/7163/6630174843_d4054848b2_b.jpg

Phaleron
01-03-2012, 03:04 PM
Today's Session-I had one more circuit to go but I felt a hitch in my lower back on the last dl so I stopped a rep short. It's hurting worse tonight while on shift.

4x6x90-Bent Over Dumbbell Rows
4x6x200-Decline Barbell Press
4x6x295-Deadlift

Phaleron
01-04-2012, 01:54 AM
NutritionalLog-01032011:

http://farm8.staticflickr.com/7162/6633621235_70fd9abcc5_b.jpg

chevelle2291
01-04-2012, 03:29 AM
girlfriend is gorgeous. keep up the consistency Phal. :hello:

Phaleron
01-04-2012, 05:17 AM
girlfriend is gorgeous. keep up the consistency Phal. :hello:

Thanks chev! I'm a lucky man, she is not just pretty but a complete sweetheart. I have to get my program back in order and I'm feeling better about it since the back is feeling better, after some stretching and ibuprofen.

I was going through some old pictures tonight and I found one of my first ex-wife, this woman drove me crazy but was able to support my initial lifting progress through college:

http://farm4.staticflickr.com/3628/3524060074_ba406722a7_z.jpg?zz=1

Munky
01-04-2012, 05:29 PM
Keep it up phal!

Phaleron
01-04-2012, 05:32 PM
Thanks Munky! :)

The back is feeling better today, I still don't feel comfortable enough to do any lower work but I will do chest and arms today, and grippers.

Phaleron
01-05-2012, 12:50 AM
I'm going to press and do my grippers tonight before hitting the bed.

Littlec left some stroganoff for her old man, I ate all of it, here's the macros for the day:

http://farm8.staticflickr.com/7007/6639849435_bbe6da034b_b.jpg

Phaleron
01-07-2012, 04:52 PM
NutritionalLog-01052012:


Grams Calories %-Cals
Calories
3,094
Fat
186.2
1,662
54
%
Saturated
63.7
568
18
%
Polyunsaturated
31.1
276
9
%
Monounsaturated
77.3
692
22
%
Carbohydrate
178.6
708
23
%
Dietary Fiber
25.4
Protein
177.5
723
23
%
Alcohol
0.0
0
0
%

Phaleron
01-09-2012, 03:15 AM
0107 was up to 3000 calories. meh

The back is recovering slowly, and today I aggravated it while moving some network gear around. I made myself walk close to a mile while at work, and that seemed to help, along with a heating pad.

I did a medium chest, arms, and leg workout last night.

NutritionalLog-01082012:

http://farm8.staticflickr.com/7146/6665931053_36d65ae36f_b.jpg

Phaleron
01-13-2012, 05:29 PM
3 days of vacation and rest in seattle. The back is healed up and I didn't do too badly with nutrition, it was less than 3000 per day.

I am going to lift tonight and do some loose light weigh circuits.

Phaleron
01-15-2012, 01:14 PM
Nutrtionallog-01142012:

http://farm8.staticflickr.com/7159/6703156651_2e1959c0f3_b.jpg

Way too low on protein I know.

Phaleron
01-17-2012, 10:39 PM
I've been fighting a cold the past three days so I haven't lifted since the 14th, this was the session (not full):

3x8x190-Decline barbell bench
3x8x70-Single Arm Bent over row
3x8xbw-reverse lunges

NutritionalLog-01172012:

http://farm8.staticflickr.com/7029/6718585059_9764181257_b.jpg

Phaleron
01-19-2012, 03:51 PM
Yesterday's session:

The back is feeling good enough to DL again thank god:

5x4x300-DL
5x4x150-Standing Barbell Press
5x4x140-Flat Dumbbell Press

Phaleron
02-01-2012, 04:40 AM
The last week was bad, besides work. Moved over 4200lbs of netapp gear for re-racking, so I was able to get some lifting in during shift. :)

The bad part was going out the the gf. The last three days have been better for nutrition:

01/29:

http://farm8.staticflickr.com/7006/6791726581_d1e0397a86_b.jpg

01/30:

http://farm8.staticflickr.com/7010/6797283187_35944dc0a6_b.jpg

I've got to get the carbs under control though.