Darren's Smell the Fat Burnin' Journal

[dartol]

Hi All!

It is time for me to start a new journal. I am just getting back on track after the usual life interruptions.

Well, these are a little more than usual since they include:

• A shoulder injury that I have been trying to get past since April. I am finally able to bench again now, but my strength is really down
• Hurricane Ike, whose eye came right over my house. We had some roof damage and got a leak, so there are several things to be taken care of. That will be a distraction for a while. We are still waiting to see how much the insurance will cover.

So here is the basic plan...

• Lifting with a 2-day split of chest/legs and back focusing on heavy compound lifts
• Lift 4x a week
• Diet, starting with ~2300 cals/day, 45% protein, 25% fat, 30% carbs
• Get carbs in mostly early morning and after workout
• Diet will be tracked here: http://www.sparkpeople.com/mypage_tracker.asp?id=DARTOL

I have been on the diet 3 days and have already lost a few pounds, so far so good.

NUTRIENTS:  	GOAL        	10/20  	10/21  	10/22 
Calories:  	2100 - 2300 	2,362 	2,308 	2,316 
Protein:  	250 - 300    	219    	257    	249 
Carbs:  	100 - 200    	193    	181    	196 
Fat:    	60 - 70       	83     	56     	58

Progress will be documented here and charted in my Bodyspace, so stay tuned!


Darren

Previous journal thread here: http://forum.bodybuilding.com/showthread.php?t=2764771

[dartol]

10/21 Workout

1. Squats: 115x5; 135x5; 175x5,5,3
   
2. Bench Press: 95x8; 115x5; 135x3,3; 115x5
   
3. Dips: 4,2,2
   
4. Incline Bench: 95x4,3
   
5. Arnold DB Press: 25x5; 27.5x4,4,4
   

10/22 Workout

1. Bentover Rows: 95x10; 115x5; 120x5,5,4
   
2. SLDLs: 135x10; 185x5; 215x5,5,5
   
3. Narrow Grip Cable Rows: 100x10; 120x5,5,4
   
4. Skipped pullups and chinups this time, I just was not feeling it.
   

[dartol]

Speaking of life's interruptions... I am home with my daughter today, she has a tummy bug. I am feeling kinda queasy myself... hopefully it is just sympathetic!

Darren

[namtrag]

Good plan, just do it for a long long time, and it will work.

Easier said than done! lol

[dartol]

Originally Posted by namtrag

Good plan, just do it for a long long time, and it will work.

Easier said than done! lol

Thanks Mike, I know you are right!

Darren

[IronIc]

Woot! New journal, and I made the first page!

I know you'll succeed, Darren! Damn Ike!

[dartol]

Originally Posted by IronIc

Woot! New journal, and I made the first page!

I know you'll succeed, Darren! Damn Ike!

Hi Penney, I am glad you found it and made the front page!

Thanks!

I forgot to mention that I just changed jobs too, but that is a change for the better!

Darren

[IronIc]

Originally Posted by dartol

Hi Penney, I am glad you found it and made the front page!

Thanks!

I forgot to mention that I just changed jobs too, but that is a change for the better!

Darren

Hehehe you have been a busy bee, haven't you?

Good luck on the new job! Sometimes that is just what the doctor ordered.

[dartol]

Originally Posted by IronIc

Hehehe you have been a busy bee, haven't you?

Good luck on the new job! Sometimes that is just what the doctor ordered.

Yep, you could say that! LOL

It is a lot less stressful and it came with a promotion... but it has its problems like most any job. Same company, just working on a different program.

Darren

[donnainhouston]

And here I thought I smelled "Ba-caun" ;-)

New journal. New Start... move forward!

*hugs*
me!

[dartol]

Originally Posted by donnainhouston

And here I thought I smelled "Ba-caun" ;-)

New journal. New Start... move forward!

*hugs*
me!

LOL, yes ma'am!


Darren

[dartol]

It turned out to be a cruddy week for me and I got back off track again... already!

After the Austin trip and poor sleep for 2 nights there, I just could not get caught up on rest. My sinuses were acting up and giving me headaches every day as well. Yeah I know, excuses, excuses... LOL

Anyway I did get in a workout yesterday, but the results weren't very good. My bench needs some serious work. But that is to be expected with the shoulder trouble and not being able to bench for so long I guess.

At least squats were better... I had a little motivation. The guy next to me yesterday was doing 1/2 squats at best, so I felt it necessary to try to display proper depth.

Darren

[Tifflex]

Good morning Darren.

[dartol]

Originally Posted by Tifflex

Good morning Darren.

Morning Tiff, Happy Sunday!

Darren

[HoosierHardGain]

Best of luck to you, buddy!

[dartol]

Originally Posted by HoosierHardGain

Best of luck to you, buddy!

Thanks Hoosier! I'll be back on track in no time I am sure

Darren

[dartol]

I just can't seem to get a break. I think I have the flu now... I was freezing and shivering all night last night with twice the cover that I usually use. Now I have on jeans, a t-shirt and a hoodie and I have been covered up on the couch with a blanket, and I turned the heat on. It was already 72!

I feel nauseous, just threw up, and have a sinus headache. Tylenol and Sudafed are wearing off to quickly to really help that much. To top it all off I have a horrible case of DOMS in my legs from Saturday's squatting... so I am walking like a 90 year old man with a bad case of hemorrhoids (my apologies if a 90 year old fit man reads this!)

Sorry to be whining so much today!

Darren

[Tifflex]

Originally Posted by dartol

I just can't seem to get a break. I think I have the flu now... I was freezing and shivering all night last night with twice the cover that I usually use. Now I have on jeans, a t-shirt and a hoodie and I have been covered up on the couch with a blanket, and I turned the heat on. It was already 72!

I feel nauseous, just threw up, and have a sinus headache. Tylenol and Sudafed are wearing off to quickly to really help that much. To top it all off I have a horrible case of DOMS in my legs from Saturday's squatting... so I am walking like a 90 year old man with a bad case of hemorrhoids (my apologies if a 90 year old fit man reads this!)

Sorry to be whining so much today!

Darren

I hope you feel better soon Darren.

[dartol]

Originally Posted by Tifflex

I hope you feel better soon Darren.

Thanks Tiff! I am going through a 'hot' stage now...

Darren

[dartol]

I am doing much better this morning, though I didn't sleep well last night. I kept tossing and turning, having weird dreams, and was either too hot or too cold. At least I am no longer nauseous. I don't think I will be up for working out today, but hopefully I will sleep better tonight and I can work out tomorrow.

Darren

[dartol]

My stomach bug just kept lingering in the background last week until Friday. I woke with a terrible headache so I took some tylenol and sudafed on an empty stomach... bad idea. I started throwing up again, so I had to ditch work and go to the doctor. He thinks it is a stomach bug, so I am supposed to be a on a 'clear liquid' diet for a couple of days until it gets better. He gave me some anti-nausea meds, but I know those make you really drowsy. I took one last night and slept like a log though.

Donna took the kiddo out of town until tomorrow afternoon, so I am trying to figure out what I am well enough to do today. I originally intended on taking the kayak out to go after some flounder, but I am thinking I probably should not be that ambitious just yet... maybe tomorrow. LOL

I do have some work to do on my truck, I might get after that in a bit.

Darren

[Hibiscus09]

I'm sorry you've been so sick Darren! Yuck. I hope you feel better soon. You might want to rest and not get too ambitious.

Happy Saturday!!

[dartol]

Originally Posted by Hibiscus09

I'm sorry you've been so sick Darren! Yuck. I hope you feel better soon. You might want to rest and not get too ambitious.

Happy Saturday!!

Thanks Hibby, I think that is what I am going to do. Happy Saturday to you too!

Darren

[dartol]

Well I finally got back to it yesterday but it wasn't pretty. My bench is still falling off, and my squats aren't quite back up to 185. Ah well, I decided to take it out on the leg press, for 3 sets of 10 with 6 plates, doing calf raises in between sets. It will come back I know.

I am feeling better after the stomach thing and the sinus thing finally... just have to get back into a regular gym routine now and all will be good!

I am not happy with my waist these days but I am not sure I want to immediately start cutting while I am trying to get strength back. I think I am going to go for a clean but higher calorie plan and see what happens.

I got in my custom protein mix as well as some waxy maize starch for my post-workout drink. I got them separate so I could adjust... once scoop of protein plus two scoops of the starch was quite a bit to drink and kinda chalky... I think I am going to cut down on the starch and see if that works out better.

Darren

[IronIc]

Whew! I'm glad you're better, Darren. Being sick is no fun!

Before you know it you'll be crushing those PRs

[dartol]

Thanks Penney! Have a great weekend!

Darren

[Zingaritano]

Originally Posted by IronIc

Whew! I'm glad you're better, Darren. Being sick is no fun!

Before you know it you'll be crushing those PRs

I agree. Glad to see the new journal. You sure have been through a lot in the last couple of months. Keep an eye on the old 'hood for me.

[dartol]

Originally Posted by Zingaritano

I agree. Glad to see the new journal. You sure have been through a lot in the last couple of months. Keep an eye on the old 'hood for me.

Hey man, thanks! Things are slowly getting back to normal around here. I still see a lot of tarps on roofs though, mine included. Hopefully not for much longer!

Darren

[Tifflex]

Have a great weekend Darren!

[dartol]

Originally Posted by Tifflex

Have a great weekend Darren!

Thanks Tiff, you too!

Darren