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):
Here's where I'd like to get back to (with more bulk):
Last edited by Phaleron; 11-07-2010 at 08:19 PM.
Diet was decent today, I'll post the log when i return home from work. I did a half session:
Flat barbell bench
Bent Over Dumbbell OneArm Rows
Standing Dumbbell curls
5 mile walk
Decline Barbell Press
3x8x155-Decline Dumbell Bench Press
3x8x65-Single Arm Bent Over Dumbbell Row
Solid day of nutrition yesterday. Today will be a full heavy session.
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
Welcome back to the world of iron and diets!
Definitely welcome back bro.
260's by May
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.
Loosesets tonight post shift, tomorrow before work will be a full session:
2x10x45-Standing Dumbbell Curl
2x2x115-Standing Barbell Press
Last edited by Phaleron; 05-23-2011 at 04:36 AM.
Some lifting while at work, and 3 miles of walking. Curtailing the session tonight.
Still not 100%, but will make a go at a full session in the morning.
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.
Good session, keep it up!
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):
Last edited by Phaleron; 05-29-2011 at 06:07 AM.
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).
Par 3 170 yards, stuck it with a 7 iron, screwed up my put and got a par.
New black towel, and someone wanted ankle pics:
Last edited by Phaleron; 06-01-2011 at 10:27 PM.
Loosesets post shift:
2x10x115-Standing Barbell Press
2x10x135-Decline Dumbbell Bench Press
2 miles of walking/crawling while on shift.
Last edited by Phaleron; 06-06-2011 at 05:28 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:
Last night's session
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.
check out my training log!
Latest bigphal pic:
Last edited by Phaleron; 12-30-2011 at 02:17 AM.
great deadlift and bench session phaleron!!!! God Bless and hope you have a great new year!!
All armies ever to have marched,
All ships ever to have sailed the seas,
All parliaments that ever sat,
All kings that ever reigned,
...have not had such a profound influence on the people of this planet
as did this carpenters life! JESUS YOU REIGN!