FrmrHoss's Cleverly Titled Workout Log with the Solution Diet

[FrmrHoss]

There are too many clever and "punny" journal titles in here and I can't really compete with that. Nor can I compete with some of the physiques in here but I'm going to try to get to an acceptable level with Derek and Scivation's help.

He's got me started on the Solution Diet and my macros per day are going to start at 252g protein, 90g carbs, and 90g of fat (42g/15g protein/fat split per 6 meals a day, and then carbs added as directed. I'm pretty jazzed to start this routine - I recently graduated law school and have now been practicing for like 2 months so for the past few months I've been trying to just settle into a good training schedule and getting my cooking down to fit in with my work schedule (which can sometimes be very unpredictable).

For training, I'm basically doing a slightly modified ATS program on a Tues/Thurs/Sat/Sun split, with HIIT on Wed/Fri.

Technically, I'm not supposed to start until Tuesday, with baseline measurements to come on Sunday but Saturday is going to be legs day which I know are really weak for me compared to some of my other lifts so I decided to just go ahead and start the Saturday/Sunday of Week 1, and then just repeat them at the end of next week.

Week 0/Legs

Squats 185 x 10, 10 w/
Lying leg curls 100 x 10, 10

DB Lunges 25s x 9, 8 w/
Stiff legged deadlifts 185 x 8, 6

Leg extensions 145 x 10, 10 w/
Seated leg curls 130 x 10, 10

20 minutes on the recumbent bike for low-intensity cardio afterwards.

I'm a little worried because I've been developing a heel spur/plantar fasciatis (sp?) I think in my left foot. It's been real painful and have an appointment with a podiatrist on Monday. Just hoping it's nothing real serious, but it's been keeping me off treadmills and the like.

So, with that said, will hit up Shoulders/Traps/Core tomorrow and get up some baseline measurements in the AM.

[FrmrHoss]

I didn't post yesterday because I pretty much had the worst day of my adult life. Ended up only eating twice because I was so upset just didn't have an appetite, wasn't able to keep food down, and then that was coupled by about 2 hours of sleep last night which leads to a very testy FrmrHoss today. Well, not testy... but just, off kilter you know?

I did get my workout in yesterday morning, and it's listed below.

Standing military press (I just prefer this over seated some days). 90 x 10 x 2 w/
BB Shrugs 275 x 10 x 2

DB Side laterals: 17.5 lbs x 10 x 2 w/
DB Shrugs: 100s x 10 x 2

Bent over rear DB raises: 20s x 10 x 2 w/
Prone DB Shrugs 65s x 10 x 2

I think most of that weight was on the light side and will go up next week.

Oh, did take my full starting measurements for the Beast himself and thus begins the first official week on the diet. Can't remember all of them offhand, so I will just post them with my weekly progress report.

Starting weight is coming in at 191.6

[FrmrHoss]

Well, the good news is that I don't have to have surgery on my foot. I do have a heel spur growing and some bad achilles tendonitis, but I got some heel lifts and some anti inflammatories for it for now. Gonna have to lay off any calf exercises for the next 3-4 weeks, but much better than having to be in a boot.

[bballbrett5]

YEAH BUDDAY!!!! In on this fo sho

[FrmrHoss]

Sweet, I got one follower .

Planning on hitting up Chest/Back today after work. Normally I'm an AM workout kind of guy, but after two hours of sleep Monday night, I didn't think getting up at 530 after going to sleep at 1 was a good idea. So, tonight it is!

[FrmrHoss]

Back/Chest Day

Deadlifts 225 x 8, 7

Bent over row 155 x 10, 10 with
Flat bench barbell 225 x 7, 6

Pullups BW x 10, 7 with
Incline DB press 65s x 10, 10

Seated row wide grip 50(kg) x 10, 10 with
Dips: BW + 30 lbs x 10, 10

20 minutes on recumbent bike

I was kind of disappointed with some of this workout. I haven't done deadlifts in forever because of a nagging hamstring strain, and some lower back problems. So I thought I would take it "light" and then couldn't even finish 2 sets of 10. Though, I used to use a mixed grip and have switched back to a double overhand grip and REALLY focused on setting my back properly to avoid reaggravating any thing. Also thought I'd be able to put up a little more on bench too - though, I didn't have a spotter and maybe could have gotten an extra rep out of each one there but maybe next time.

Diet has been spot on since Derek gave it to me, so interested to see weekly results. Get my one cheat meal at Thanksgiving, and packing a lot of Solution 5 for the road.

[FrmrHoss]

I also want to just give a shout out to Derek right now and to say that he should never be doubted. I signed up for this because my own dieting/training had kind of stalled my weight loss. When I initially got my diet from him, he had an added one more meal that I wasn't already eating, and 1 oz mroe of lean protein per meal (in addition to some more fat at the end of the day). My first thought was, this has got to be too many calories, but I'll stick with it for a week and then surely once I check my measurements, he'll recommend a calorie cut for week 2.

NOPE. I feel always full, even a little stuffed sometimes trying to get ni my 6 meals a day, but when I stepped on the scale this morning for the first time since the "official" start, I was down 2 lbs. And still had a healthy trip to the bathroom shortly thereafter . You guys rock.

[bballbrett5]

isn't it amazing how somehow derek is always right and you're always wrong?

[FrmrHoss]

Yeah, it is funny how that works out isn't it?

Just got back from 30 minutes of HIIT, woohoo. Legs are on fire. Gonna sip on some Xtend, grill up some chicken and asparagus and then hit the sack. Gym is closed tomorrow and I'm supposed to do arms, so I may just enjoy the holiday, and then lift Fri/Sat/Sun and get back into my normal routine. Everyone have a safe travel tomorrow and eat well!

[FrmrHoss]

I have to be honest, I wasn't as good over Thanksgiving as I should have been. I was all prepped for Thursday, spent it down with my gf's family, and was actually really good on Thursday. Ate the foods that I wanted to, didn't go overboard, and that was going to be my cheat meal for the week. But I was initally on only being down there til Friday AM due to some personal reasons... but then was able to stay down til this morning and so I was definitely too overjoyed to not stay down there. Just didn't have enough healthy food packed so I gave in and didn't eat so well on Friday, though without access to my gym my girlfriend and I did go for about a 1.5 hour walk for some nice low intensity cardio. Gonna have a friend over today to watch the BIGGEST GAME OF THE YEAR (South Carolina v Clemson for me) and then try to hit up legs before the gym closes. Stupid Saturday hours.

[FrmrHoss]

Week 0/Legs

Squats 185 x 10, 10 w/
Lying leg curls 100 x 10, 10

DB Lunges 25s x 9, 8 w/
Stiff legged deadlifts 185 x 8, 6

Leg extensions 145 x 10, 10 w/
Seated leg curls 130 x 10, 10

20 minutes on the recumbent bike for low-intensity cardio afterwards.

I'm a little worried because I've been developing a heel spur/plantar fasciatis (sp?) I think in my left foot. It's been real painful and have an appointment with a podiatrist on Monday. Just hoping it's nothing real serious, but it's been keeping me off treadmills and the like.

So, with that said, will hit up Shoulders/Traps/Core tomorrow and get up some baseline measurements in the AM.

Week 1 Legs

Squats 195 x 10, 9 w/
Lying leg curls 110 x 10, 10

DB Lunges 25s x 9, 8 w/
Stiff legged deadlifts 185 x 8, 6

Leg extensions 155 x 10, 10 w/
Seated leg curls 140 x 10, 10

20 minutes on the elliptical.

Went up on pretty much everything except the middle sets. Squats felt pretty good today and may have had the 10th in me, but I'm still wary of really pushing it b/c of the lower back soreness that is lingering so I'm trying to make sure that my form is very proper and strict. Though, I did get some technique pointers from a friend that really seemed to help out today. Also still skipping calf workouts on the advice of my foot doctor til this tendonitis goes away.

Official weigh-in/measurements tomorrow for week 1 progress, though I think I'm going to have to crack down next week. Stupid Thanksgiving! .

Oh and by the way, GO GAMECOCKS! 34-17 in a game of utter domination. Thank god.

[bballbrett5]

congrats in going up on everything!

[FrmrHoss]

Standing military press (I just prefer this over seated some days). 90 x 10 x 2 w/
BB Shrugs 275 x 10 x 2

DB Side laterals: 17.5 lbs x 10 x 2 w/
DB Shrugs: 100s x 10 x 2

Bent over rear DB raises: 20s x 10 x 2 w/
Prone DB Shrugs 65s x 10 x 2

I think most of that weight was on the light side and will go up next week.

Starting weight is coming in at 191.6

I guess I was right that I had sandbagged SOME but I underestimated how much. Like, I remember that the 10th rep of 90 lbs on the standing military press was very hard for the 2nd set, but I went up to 100 lbs today and still knocked them out. Felt like a really good workout.

Standing military press 100 x 10 x 2 w/
BB Shrugs 285 x 10 x 2

DB Side laterals: 20 lbs x 10 x 2 w/
DB Shrugs: 110s x 10 x 2

Bent over rear DB raises: 22.5 x 10 x 2 w/
Prone DB Shrugs 75s x 10 x 2

Then did some ab/lower back work and 20 minutes on the bike. I hate this tendonitis because it's making me do a lot of my cardio on a bike, and I HATE THE BIKE. But, whatever it takes dammit. I trust that Derek has put together a damn good routine for me and I'm going to stick to it.

Week 1 summary: -1.2 lbs, -.25" on the waist. No other real changes in my measurements.

On a side note, I'm hoping that I can look back on this point in my life next year and think to myself, "wow, I'm really happy with the progress that I've made." Not just physically, but as a person too. I've been going through a lot of personal stuff lately, and I think both personally and in the gym, I've got to really commit to change. I've been really blessed in other parts of my life, not spoiled, but just gifted with regards to some things (like I guess the ability to score high on the LSAT and other standardized tests ) that a lot has come easy to me. But there are some things that do not and I've got to get out of, what I call, the "participant" mindset. Liek you know, when you're little you can compete in a science fair or play in a baseball league and everyone gets trophies just for playing? The best things in life are earned, not given or gifted, and I want to really commit to becoming a better person, a better friend to those around me.

As another side note, I think I lost my college ring this weekend. Which would be really weird because when I was 18, I lost my high school ring on Thanksgiving weekend. Clearly should keep my jewelry under lock and key for all future thanksgivings.

[FrmrHoss]

Back/Chest Day

Deadlifts 225 x 8, 7

Bent over row 155 x 10, 10 with
Flat bench barbell 225 x 7, 6

Pullups BW x 10, 7 with
Incline DB press 65s x 10, 10

Seated row wide grip 50(kg) x 10, 10 with
Dips: BW + 30 lbs x 10, 10

20 minutes on recumbent bike

Man, I was really pumped with this workout. Felt great the whole time, and by felt great I mean I was close to vomiting, but it was a greaaattttt workout. Felt like I pretty much picked the right weights for most of my lifts and didn't leave much else in the weight room.



Chest/Back Week 2

Deadlifts 225 x 10, 10, 7

Bent over row 165 x 10, 10, 10 with
Flat bench barbell 225 x 8,7, 6

Pullups BW x 9, 7, 6 with
Incline DB press 70s x 10, 6, 5

Seated row wide grip 60(kg) x 10, 10, 10 with
Dips: BW + 45 lbs x 10, 9, 9

20 minutes on recumbent bike

[tug79boat]

rip this hoss. the results will be devastating

[bballbrett5]

muscle memory is a great thing. when are you gonna change your user name to CrrntHoss?

[FrmrHoss]

muscle memory is a great thing. when are you gonna change your user name to CrrntHoss?

Haha, I like that. Well, since I'm on a cut for now I don't think that will happen any time soon but check back wtih me in 6 months or so .

[FrmrHoss]

Standard diet in the day of a FrmrHoss

Meal 1: 7:45 AM (either PWO or first thign in the morning)

150g of egg whites
3 whole eggs
100g of mixed berries (blue/black/rasp)
1.5 bagels (whole wheat)

Supps: 1 Sesamin, 2 Max CLA, multivitamin, 3 elastamine caps

Meal 2: SLUDGE!

Nearly 2 scoops of Scivation whey
30g of almond butter
100g of mixed berries

Meal 3:

6 oz chicken (marinated in a delicious tomato basil blend)
some brocolli florets
30g cashews

Meal 4:

4 scoops Solution 5

Supps: 1 sesamin, 2 CLA, 1 multi

Meal 5:

6 oz of chicken or tilapia lately
Baked asparagus
30g cashews or peanut butter, depending on mood

Meal 6: SLUDGE!

See Meal 2 One last sesamin, and then usually some ZMA before bed.

I got bored at work and thought that this may be a useful resource for someone down the line.

It should also go without saying that I use Xtend, 8 scoops on workout days, 4 on non-workout days. Can't wait to get back into the gym on Thursday!

[tug79boat]

Standard diet in the day of a FrmrHoss

Meal 1: 7:45 AM (either PWO or first thign in the morning)

150g of egg whites
3 whole eggs
100g of mixed berries (blue/black/rasp)
1.5 bagels (whole wheat)

Supps: 1 Sesamin, 2 Max CLA, multivitamin, 3 elastamine caps

Meal 2: SLUDGE!

Nearly 2 scoops of Scivation whey
30g of almond butter
100g of mixed berries

Meal 3:

6 oz chicken (marinated in a delicious tomato basil blend)
some brocolli florets
30g cashews

Meal 4:

4 scoops Solution 5

Supps: 1 sesamin, 2 CLA, 1 multi

Meal 5:

6 oz of chicken or tilapia lately
Baked asparagus
30g cashews or peanut butter, depending on mood

Meal 6: SLUDGE!

See Meal 2 One last sesamin, and then usually some ZMA before bed.

I got bored at work and thought that this may be a useful resource for someone down the line.

It should also go without saying that I use Xtend, 8 scoops on workout days, 4 on non-workout days. Can't wait to get back into the gym on Thursday!

so this is modified cha w/ carbs in meal one?

[FrmrHoss]

Yeah, basically. CHA + 2 servings of fruit + 60g carbs either in meal 1 or PWO.

[FrmrHoss]

Arms Week 2

Cambered barbell curls: 70 lbs x 10, 8, 6 w/
Close grip bench: 185 x 10, 7, 5

DB Curls: 37.5s x 8, 7, 7 w/
Skullcrushers: 70 x 10 x 3

Cable curls: 42.5kg x 10, 8, 8
Pressdowns: 65 kgs x 10 x 3

Holy hell these were hard. I haven't trained arms specifically in a long time - before I started this program I was doing a lot of compound movement training just thinking that any of my chest/back work would target my biceps/triceps somewhat, and man my arms are killing me right now. I also feel really f'in old for 25 - I hurt my wrist a while back b/c I was too lazy to try to unload some 45s off of a barbell when I was deadliftnig, so thought I would just curl 135 up to the rack and obviously I don't have the beastly forearms like some people in here to do that and tweaked my wrist. Made it very painful to hold a straight barbell for curls but a cambered one seemed to be okay. Also started to feel a very sharp tightness at the very bottom of the close grip movement no the last set, but that seemed to go away after that.

These next few days are giong to be a bear - I'm trying to switch my schedule from Tu/Th/Sat/Sun to M/W/F/Sat so that I have some more free time on the weekend (plus my gym is only open from 12-6 on Sunday so that really limits some of my freedom on the weekend). But I also don't want to do chest one day after doing shoulders, so I think tomorrow I'll do legs and then do Shoulders/Traps/core on Saturday and then take a much needed day off on Sunday.

[tug79boat]

Arms Week 2

Cambered barbell curls: 70 lbs x 10, 8, 6 w/
Close grip bench: 185 x 10, 7, 5

DB Curls: 37.5s x 8, 7, 7 w/
Skullcrushers: 70 x 10 x 3

Cable curls: 42.5kg x 10, 8, 8
Pressdowns: 65 kgs x 10 x 3

Holy hell these were hard. I haven't trained arms specifically in a long time - before I started this program I was doing a lot of compound movement training just thinking that any of my chest/back work would target my biceps/triceps somewhat, and man my arms are killing me right now. I also feel really f'in old for 25 - I hurt my wrist a while back b/c I was too lazy to try to unload some 45s off of a barbell when I was deadliftnig, so thought I would just curl 135 up to the rack and obviously I don't have the beastly forearms like some people in here to do that and tweaked my wrist. Made it very painful to hold a straight barbell for curls but a cambered one seemed to be okay. Also started to feel a very sharp tightness at the very bottom of the close grip movement no the last set, but that seemed to go away after that.

These next few days are giong to be a bear - I'm trying to switch my schedule from Tu/Th/Sat/Sun to M/W/F/Sat so that I have some more free time on the weekend (plus my gym is only open from 12-6 on Sunday so that really limits some of my freedom on the weekend). But I also don't want to do chest one day after doing shoulders, so I think tomorrow I'll do legs and then do Shoulders/Traps/core on Saturday and then take a much needed day off on Sunday.

nice. close grip bench is not real kind on the wrists either. i love the ats arm workout. short yet furious w/ a monster pump.

[FrmrHoss]

Forgot to add in 20 minutes of cardio on the elliptical.

And yeah, it's a real beast. I was done with my weightlifting workout in probably 30-35 minutes and was just... felt like my arms were going to explode. Close grip and skullcrushers usually fatigue my wrists some, but they felt fine today. Even that cambered bar felt fine, but straight bar curls, forget about it. Real weird.

[bballbrett5]

solid arm day! love the feeling of those suckers bout to explode

[FrmrHoss]

I don't know if anyone else is like this when they're trying to stick to a cut/diet, but I get very inflexible. Like, dammit, I packed my sludge, solution 5, and chicken to bring to work and I know what goes into all of that, why do you want to come to lunch with you. But, I also don't want to shirk any potential professional connections (that and I have a "budget" wtih my assigned mentor at work that we have to spend before the end of the quarter). So, off to Wild Wings Cafe for lunch. I think I'm just gonna order the 4 chicken skewers and doulbe up on the steamed broccoli for lunch (which is functionally the same as what I had packed anyway, except I don't know what goes into their sauce/marinade). Though, it is grilled so it can't be that bad.

Also keep a jar of almonds at work just in case something like this comes up - too weird to put some in my pocket for lunch or just munch on them after? I'm thinking the latter .

[tug79boat]

I don't know if anyone else is like this when they're trying to stick to a cut/diet, but I get very inflexible. Like, dammit, I packed my sludge, solution 5, and chicken to bring to work and I know what goes into all of that, why do you want to come to lunch with you. But, I also don't want to shirk any potential professional connections (that and I have a "budget" wtih my assigned mentor at work that we have to spend before the end of the quarter). So, off to Wild Wings Cafe for lunch. I think I'm just gonna order the 4 chicken skewers and doulbe up on the steamed broccoli for lunch (which is functionally the same as what I had packed anyway, except I don't know what goes into their sauce/marinade). Though, it is grilled so it can't be that bad.

Also keep a jar of almonds at work just in case something like this comes up - too weird to put some in my pocket for lunch or just munch on them after? I'm thinking the latter .

take your backpack w/ you everywhere and order dry salad and coffee. wives hate it and friends scorn it but they don't walk around with veins popping out of their traps either.

[FrmrHoss]

Week 1 Legs

Squats 195 x 10, 9 w/
Lying leg curls 110 x 10, 10

DB Lunges 25s x 9, 8 w/
Stiff legged deadlifts 185 x 8, 6

Leg extensions 155 x 10, 10 w/
Seated leg curls 140 x 10, 10

20 minutes on the elliptical.

Week 2 Legs

Squats 205 x 8, 7, 7 w/
Lying leg curls 120 x 10, 9, 8

DB Lunges 25s x 10, 9, 9 w/
Stiff legged deadlifts 185 x 10, 7, 7

Leg extensions 165 x 10, 10 w/
Seated leg curls 150 x 10, 10, 8

22 minutes on elliptical.

Was pretty happy with the workout, though I woke up feeling like absolute hell this morning. I have been running on, I don't know, probably 5 hours of sleep on average everyday since Tuesday and though I generally do fine on 6-6.5, I think the 5 has caught up with me. Also, my girlfriend has been fighting a terrible sinus infection which (a) means she is coughing and sneezing a lot at night which makes it hard to get a good nights sleep and (b) though she swears she's not contagious, I woke up very congested/sneezy this morning too.

But, I know that legs are my weakpoint and mainly b/c of days like today where I don't really feel like going, and definitely don't feel liek doing legs, so I end up taking the extra two hours of sleep. So, that stops now.

These ATS leg workouts are an epic battle though. Mixing the squats and the lying leg curls is just awful. But, the upside is that afterwards I think to myself, oh thank god, just stiff legged deads and lunges! Which leave my lungs burning, legs on fire, and back pumped. So then, by the time I get to extensions and seated curls, I may as well be knocking back a Corona with lime because compared to the rest, it feels like a vacation on the beach.

[tug79boat]

Week 2 Legs

Squats 205 x 8, 7, 7 w/
Lying leg curls 120 x 10, 9, 8

DB Lunges 25s x 10, 9, 9 w/
Stiff legged deadlifts 185 x 10, 7, 7

Leg extensions 165 x 10, 10 w/
Seated leg curls 150 x 10, 10, 8

22 minutes on elliptical.

Was pretty happy with the workout, though I woke up feeling like absolute hell this morning. I have been running on, I don't know, probably 5 hours of sleep on average everyday since Tuesday and though I generally do fine on 6-6.5, I think the 5 has caught up with me. Also, my girlfriend has been fighting a terrible sinus infection which (a) means she is coughing and sneezing a lot at night which makes it hard to get a good nights sleep and (b) though she swears she's not contagious, I woke up very congested/sneezy this morning too.

But, I know that legs are my weakpoint and mainly b/c of days like today where I don't really feel like going, and definitely don't feel liek doing legs, so I end up taking the extra two hours of sleep. So, that stops now.

These ATS leg workouts are an epic battle though. Mixing the squats and the lying leg curls is just awful. But, the upside is that afterwards I think to myself, oh thank god, just stiff legged deads and lunges! Which leave my lungs burning, legs on fire, and back pumped. So then, by the time I get to extensions and seated curls, I may as well be knocking back a Corona with lime because compared to the rest, it feels like a vacation on the beach.

switch this up one time and try front squats ss w/ sldl and i promise you that you will see the demons.

[FrmrHoss]

That sounds absolutely miserable. Which means I gotta try it. I may give myself the first 4 weeks on ATS to get my legs primed some, and then teh 2nd four weeks try that. I like where your head is at.

[GymMunkey]

Looking good HOSS!