***Digerati73?s REDuction Log***

[digerati73]

My goals are to get stronger and lose some freaking fat.

I wanted to change the way I look, so I decided to make some changes in my eating habits, ease up on the brew and take part is some 5x5 to help me with my strength. I started running and lifting seriously back in early April but didn?t really keep a log. I started out at 178 lbs and got as low as 168 lbs by the end of April. On lifting days I was running 1.5 miles and on non-lifting days I was running 3 to 4 miles.

So, how did I end up here? Well, I went on vacation and came back to finish what I started. I did continue to run while on vacation to help maintain. This time around I want to keep a log to help me visualize my progress. Also, being a lurker on this site for some time, I found it awesome to see a great bunch of people helping each other out that I finally decided to start my own log.

Goals
How strong do I wanna get?
Short term goal:
Squat - 250
Deadlift - 250
Bench Press - 225

Initial Stats
Age: 35
Height: 5'5"
Weight: 170 lbs
Goal: 165 lbs
BF%: Unsure (I will post my body fat % as soon as get it measured.)

Supplements
CL REDuction, White Flood and Green Mag
ON Whey
Multi Vitamin
Fish oil

Training
Monday: Day 1

Squats 1x5x135, 1x5x145, 1x5x155, 1x5x165, 1x5x175
Benching 1x5x135, 1x5x145, 1x5x155, 1x5x165, 1x5x170
Pendlay Rows 1x5x95, 1x5x105, 1x5x115, 1x5x125, 1x5x135
Accessory (Dips 3x10 and decline sit-ups 2x40)

**** It was a great workout and all meals were clean, however, I forgot today was my spring Physical Readiness Test. So, I ran 1.5 miles, push ups 1x70, sit-ups 1x80 in addition to my workout. The CL supplements gave me a good pump, morning red pills gave me a boost and the black pills gave me a great night of sleep****

Day 2

I felt like **** today from a cold and sore throat. Oh well, I will be ready for tomorrow?s workout.

[digerati73]

Day 3

I woke up with this freaking cold still lingering. I'll still workout as usual but not as intense. Wait...I'll see how it goes this afternoon.

0830 - woke up, popped 2 red a.m. pills, took a shower and started on school work.
0900 - 1/2 cup of oates w/banana and took vitamins.
1030 - protein shake
1200 - took daughter for a walk
1330 - cup of lean ground turkey
1500 - cold/cough medicine
1900 - decided it's best to stay in and get better. I don't want to spread germs around a public place.
1930 - Tuna

Taking some NyQuil tonight and wishing for a better day tomorrow.

[digerati73]

Day 4

I still have cold just not as bad as the last as the last 2 days. I had a great workout and run.

0630 woke up, popped 2 red a.m. pills and took a shower
0700 1/2 cup oates w/banana and Vitamins
0900 protein
1030 tuna
1145 CL Flood and Green Mag
1215 Workout
1330 Protein
1500 Chicken w/vegies

Training today

Squats

5x135
5x145
5x155
5x165
5x175

Military Press

5x85
5x95
5x105
5x115
5x120

Deadlifts

5x135
5x145
5x155
5x165
5x175

Extra


Alternate Dumbbell Curls

5x10's
5x15's
5x20's
5x25's
5x'30's

Crunches

3x20

Decline Crunch

2x20

Pushups

1x50

Cardio
1.5 miles

[pu12en12g]

Nice detail !

[digerati73]

Thanks! This is my first log, however, lurking around the forums gave me some confidence and ideas.

[digerati73]

Day 5 Friday

0600 2 Red pills then 3 mile run
0715 Shower time
0730 oatmeal w/Banana and Vitamins
0800 Protein shake
1130 Chicken Fajita salad
1300 Green Mag
1600 Protein
1630 Chicken Quesadillas

Day 6 Saturday
1000 am Red pills
1030 Yogurt All Bran Fiber cereal w/banana
1200 Protein
1300 Tuna
1400 White Flood and Green Mag
1430 Run 2 mile run, Pushups 4x25, Crunch 2x25, Medicine Ball Leg Raises 4x10
1600 Protein
1730 Turkey Burger
2300 Black pills

Day 7 Sunday
0930 2 am Red Pills
1000 Sunday breakfast 2 pancakes mixed with bananas and blueberries, 3 eggs and a cup of Joe.
1130 WF and GM
1200 Took the girls swimming. Swam 6 laps in the indoor lap pool.
1400 Protein
1430 Apple and a scoop of PB
1600 Small bowl of Spaghetti w/spinach.
2330 2 pm pills.

Day 8 Monday
0630 2 Red pills
0700 Yogurt All Bran cereal
0900 Protein
1100 Tuna
1300 A spoon of PB
1700 WF and GM
1730 workout
1900 Protein
1930 Cup of ground Turkey w/veggies
2300 2 black pills (anticipated time)


Training today
A great workout! I'm glad to get back on schedule due being thrown off by the errrr cold. I had a couple PBs which is always good. I could feel the pump and energy with the help of WF and GM. I can't wait to use PW on my next stack.

Squats

5x135
5x145
5x155
5x165
5x180 PB

Bench

5x135
5x145
5x155
5x165
5x180 PB

Pendlay Rows

5x95
5x105
5x115
5x125
5x135 Struggled a bit on my last rep.

Extra

Bike warm up prior to lifting 1.2 miles at 7 minutes
Dips 5x5
Decline Crunch 5x10
Perfect pushups 3x15
1 mile run on treadmill at 7 minutes. Boy was I dripping with sweat at this point.

[digerati73]

Day 9 Tuesday

0630 2 Red pills
0700 Yogurt All Bran cereal
0900 Protein
1100 Tuna
1300 3 eggs
1700 WF and GM
1730 3 miles and 5x20 push ups w/perfect pushup
1845 Protein
1930 Ground Turkey w/pasta
2230 2 black pills

[digerati73]

Day 10 Wednesday

0630 2 Red pills
0700 Yogurt All Bran cereal
0900 Protein
1100 Tuna
1300 3 eggs
1700 GM
1800 Turkey Burger


Didn't workout today due sinus infection. The last time I was sick was about 16 months ago. Now in the last 7 days I get a cold and a sinus infection. WTF?!!!!

[digerati73]

Went to the doctor today to get some medication for the sinus infection that was giving me pain under my eyes and behind my ears. I'll start back up when I'm 100%. I still ate clean today and loaded up on H20. Damn pills they gave me dried me up and my mouth.

[digerati73]

Day 13 Saturday

I got some good sleep after several miserable nights with a cold and sinus infection. I plan on getting back on track as far as my workout goes but also increase cardio this week.

0800 2 am pills
0830 oatmeal
0900 protein shake
0930 work on yard
1100 haircut
1200 tuna
1245 WF and GM
1300 head to gym

[digerati73]

Day 13 Continue

Catching up from Saturdays log. I started out with a warm up of a 7 minute 1.2 mile bike ride, got a good sweat going, got some weight training in and finished off with a 2 mile run at 16 minutes.



Squats

5x135
5x145
5x155
5x165
5x185 PB

Military Press

5x85
5x95
5x105
5x115
5x120

Deadlifts

5x135
5x145
5x155
5x165
5x185

Extra


Alternate Dumbbell Curls

5x10's
5x15's
5x20's
5x25's
5x'30's

Crunches

3x20

Decline Crunch

2x20

I had my pm pills and got some good sleep that night. I see some weight being lost on my upper body and some off my face/neck area. A little off my sides but not as much as would have wanted at this point. I can't really stress it though because I was sick for a few days that set me back in cardio.

[digerati73]

Day 14 Sunday

0800 2 am pills
0830 3 eggs, flax seed pancakes with strawberries and blueberries
0900 2 mile bike ride with my wife and 2 daughters.
1000 protein shake
1030 Went Bass fishing
1300 chicken wrap
1630 Turkey burger w/veggies
1700 GM
1800 3 mile run at 24:30 minutes, 5x20 push ups, Medicine Ball Leg Raises 5x10
1900 protein shake
2345 2 pm pills

I had a great father's day and I hope all in here did as well or shared one with their father.

[digerati73]

Day 15 Monday

0800 2 am pills
0830 oatmeal w/banana
0900 coffee--yum!
1000 protein shake
1300 tuna
1630 WF/GM
1700 Gym
1900 protein shake
2000 salad w/black beans

Training today
A felt great! I had a PB which is always good.

Squats

5x135
5x145
5x155
5x165
5x185 Felt much easier than my last workout.

Bench

5x135
5x145
5x155
5x165
5x185 PB

Pendlay Rows

5x95
5x105
5x115
5x125
5x135

Extra

Bike warm up prior to lifting 1.3 miles at 7 minutes
Dips 5x5
Decline Crunch 5x10
Pull ups 2x10
2 mile run on treadmill at 16 minutes to finish off a great work out.

[digerati73]

Day 16 Tuesday

0800 2 am pills
0830 oatmeal w/banana
0900 protein shake
0930 work on yard
1100 2 mile bike ride w/family
1200 tuna
1600 WF/GM
1630 swam 6 laps at the rec center and then swam with the family
1800 shrimp and pasta
2100 protein shake
2200 2 pm pills and lots of water

I felt good today, I weighed myself upon waking up; 167lbs! 2 more pounds to go--Werd!

[pu12en12g]

Intense !

[digerati73]

Intense !

Thanks for stopping by. Right now, my schedule is a bit off trying to get things in order for my move overseas in 2 weeks but I'm truck'n along.

[digerati73]

Playing catch up on my log.

Day 17 Wednesday

0800 2 am pills
0830 oatmeal w/banana
0900 protein shake
0930 work on yard
1200 tuna
1600 WF/GM
1630 Gym
1800 Protein shake
1830 attended a going away BBQ thrown for me
2200 2 pm pills and lots of water

Squats

5x135
5x145
5x155
5x165
5x185

Military Press

5x85
5x95
5x105
5x115
5x120

Deadlifts

5x135
5x145
5x155
5x165
5x185

Extra


Alternate Dumbbell Curls

5x10's
5x15's
5x20's
5x25's
5x'30's

Crunches

3x20

Decline Crunch

2x20

[digerati73]

Day 18 Thursday

0430 2 am pills
0500 oatmeal w/banana
0515 protein shake
0600 Bass fishing for the entire day
1200 Beef Fajita w/veggies
1700 Turkey ground beef and veggie lasagna
1900 Protein shake
2000 2 pm pills and light out!

Worn out by the sun and all the walking done pond hopping.

[digerati73]

******* catch up day, I've been busy packing up my stuff to be picked up today.*********

Day 19 - 22 Cardio 3 miles each day.

Day 23 Monday

0800 2 am pills
0830 oatmeal w/banana
0900 coffee--yum!
1000 protein shake
1300 turkey and fruit
1630 WF/GM
1700 Gym
1900 protein shake
2000 chicken, rice and asparagus

Training today
A felt great! I had a PB which is always good.

Squats

5x135
5x145
5x155
5x165
5x190 PB.

Bench

5x135
5x145
5x155
5x165
5x185 Much easier this time around on the last 2 reps.

Pendlay Rows

5x95
5x105
5x115
5x125
5x135

Extra

Ran 1.5 miles in 12 minutes
Dips 5x5
Decline Crunch 5x10
Swam 8 laps

[pu12en12g]

******* catch up day, I've been busy packing up my stuff to be picked up today.*********

Day 19 - 22 Cardio 3 miles each day.

Day 23 Monday

0800 2 am pills
0830 oatmeal w/banana
0900 coffee--yum!
1000 protein shake
1300 turkey and fruit
1630 WF/GM
1700 Gym
1900 protein shake
2000 chicken, rice and asparagus

Training today
A felt great! I had a PB which is always good.

Squats

5x135
5x145
5x155
5x165
5x190 PB.

Bench

5x135
5x145
5x155
5x165
5x185 Much easier this time around on the last 2 reps.

Pendlay Rows

5x95
5x105
5x115
5x125
5x135

Extra

Ran 1.5 miles in 12 minutes
Dips 5x5
Decline Crunch 5x10
Swam 8 laps

Sounding solid !!! Gotta love hitting the pool / lake after a run

[pu12en12g]

Any updates ?

[digerati73]

I had to settle for a written journal due to limited bandwidth overseas. It was difficult for me to even get to the opening page of this site. Anyway, I have made some significant improvement in strength training and trimmed some fat along the way.

Currently lifting program 5x5:
Squats: 5x225 (last set)
Deadlifts: 5x225 (last set)
Bench: 5x 200 (last set but seemed to have peaked here, any suggestions?)
Pen rows: 5x155
Military Press: 5x145 (peaked here as well)

Any suggestions to get over peaking on Bench and MP? Should I stop 5x5 program since I've been on it for about 3 months now? Maybe try a split program? Any advice is much appreciated.