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Thread: Levensok's Journal

  1. #1
    Wannabebig Member levensok's Avatar
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    Levensok's Journal

    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

    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.
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    Last edited by levensok; 02-18-2010 at 11:01 AM. Reason: typos

  2. #2
    Wannabebig Member levensok's Avatar
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    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.
    Last edited by levensok; 02-17-2010 at 03:38 PM.

  3. #3
    Team Chesticles! Unholy's Avatar
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    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  4. #4
    Wannabebig Member levensok's Avatar
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    Thanks, Paul--that's great news. Menu planning has always been a struggle for me.
    Last edited by levensok; 02-18-2010 at 11:00 AM.

  5. #5
    Wannabebig Member levensok's Avatar
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    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
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  6. #6
    Wannabebig Member levensok's Avatar
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    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/m...-the-deadlift/
    Last edited by levensok; 02-20-2010 at 12:39 PM.

  7. #7
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    Good job man.

  8. #8
    Wannabebig Member levensok's Avatar
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    Thanks, dude! Next week is going to be spectacular for all of us!

  9. #9
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    Quote Originally Posted by levensok View Post
    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.

  10. #10
    Wannabebig Member levensok's Avatar
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    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.
    Last edited by levensok; 02-20-2010 at 09:49 PM.

  11. #11
    Team Chesticles! Unholy's Avatar
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    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  12. #12
    Wannabebig Member levensok's Avatar
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    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.
    Last edited by levensok; 02-22-2010 at 09:39 PM.

  13. #13
    Senior Member thanky0ujesus's Avatar
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    wow man strong bench. big difference between your bench and pulling exercises. any reason for this? just curious because I have the same issue.

  14. #14
    Wannabebig Member levensok's Avatar
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    Quote Originally Posted by thanky0ujesus View Post
    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?

  15. #15
    Senior Member thanky0ujesus's Avatar
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    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.

  16. #16
    Wannabebig Member levensok's Avatar
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    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

  17. #17
    Wannabebig Member levensok's Avatar
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    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

  18. #18
    Newd poster SquareHead's Avatar
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    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?
    Old Journal


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    "Remember, as long as you don't kick them in the head or use a weapon, it's only a misdemeanor." -JustinASU

    I nominate this thread for the Tim Nissen Award! -El P

  19. #19
    Wannabebig Member levensok's Avatar
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    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?

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    Absolutely!

  21. #21
    Wannabebig Member levensok's Avatar
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    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
    Last edited by levensok; 02-26-2010 at 03:33 PM.

  22. #22
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    Good job man, keep it up.

  23. #23
    Wannabebig Member levensok's Avatar
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    Quote Originally Posted by iliri85 View Post
    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

  24. #24
    Wannabebig Member levensok's Avatar
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    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
    Last edited by levensok; 03-02-2010 at 06:09 PM.

  25. #25
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    strong lifts!

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