CHOOSE's Log

[CHOOSE]

Here's my log. It is Thursday, June 10 2010.

I am 5'8, about 190lbs. as of right now. If I had to guess my bodyfat, it'd be around 20%, but the pics in my profile show me.

My main goals are to get stronger and leaner, make myself look like I actually lift weights (I haven't lifted consistently for a whi... ever).

My goal right now is to just get bigger, leaner, stronger. I plan on eating a good amount of food (all clean of course), and just busting my ass in the gym.








I will be taking monthly progress pics to track progress.

Thanks to all that follow.

[CHOOSE]

Today:

Tempo runs: 10x100m, 30s between


Comments:

Just wanted to get the blood flowing. I as a little out of breath, but nothing too bad. I start lifting on Monday. It's gonna be a bumpy road until I get into a good groove. Once I get past the two month mark, I'll be ok.

[CHOOSE]

Yesterday:

2 1/3 mile laps

Took two laps around my block, resting a minute between. Just wanted to see how my endurance was, and it was not up to par with what I thought. I took the dog with me and at the end of both laps, I was gasping for breath. The dog was just looking at me like, "wtf man? let's go another 10!"


Today:

(Thick Bar is implied on most exercises I do.)

Deadlift: 50x5, 60x5, 100x2, 100x1

Dips: 1x2, 1x5, 1x5, 1x5

Comments:

Quit the workout early. I was not in the right state of mind, didn't have good music, didn't have a planned workout. I'll definitely kick my own ass next workout.

[CHOOSE]

Today:

Front Squats: 135x3, 135x3, 175x3, 195x0

Seated Military Press (thick bar is implied): 50x3, 70x3, 80x3, 90x3

Pullups: 15 total.

Comments:

This workout felt great. Last set of front squats I unracked the weight and as soon as I did I felt a pain in my upper back, so I put it back on the rack. Tried to load it differently a second time and same thing, so I stopped. I just blasted some Rage, DMX and Korn and got to it. Feels good man.

[CHOOSE]

Today:

Unloaded the truck today at work. All I was moving was big ticket items like bikes, Power Wheels, strollers/ travel systems, whatever. Took about an hour and a half for the truck, then we had to put it all out to the floor for another 2 1/2 hrs.

Took the dog out for about 45 minutes.

I am exhausted.

[Vitalshok44]

Good job so far man.

[Vitalshok44]

updates?

[CHOOSE]

updates?

Have been working on school stuff and working a lot. I have been working out but no updates. I got another lift day tomorrow and then Monday. Thanks for posting.

[Vitalshok44]

Have been working on school stuff and working a lot. I have been working out but no updates. I got another lift day tomorrow and then Monday. Thanks for posting.

don't mention it man, sometimes people taking an interest keeps a guy motivated

[CHOOSE]

Today

2/3 mile run

Comments:

Haven't worked out in a while, been even longer since I did cardio. With 95 degree weather on top of that, I was exhausted after two laps around my block. I was gonna do some bodyweight stuff at the park near my house, but there were a lot of people there so I decided against it.

[CHOOSE]

Yesterday:

Unloaded another truck at work. It was a very large truck and I moved a lot of big ticket items. I also had to move a pallet of sand by myself after a coworker broke his toe in two places. That was HARD. (50lbs. x 40 bags = 2000lbs.) I used a pallet jack. Pulled it maybe 500ft.

I later had a decent sized cheat meal and saw The Last Airbender. Had a large popcorn, large drink, two hot dogs and a box of Buncha Crunch.

Today:

No workout. Went car shopping for most of the day.

[CHOOSE]

Today

Pullups: 1x6, 1x4, 1x4

Bodyweight Squats: 3x10

Hanging Leg raises: 3x5

Pushups: 3x10

Comments:

Inconsistency, inconsistency, inconsistency.

First time I've worked out since my last post. I like this bodyweight stuff. I think I will be doing non-conventional weight lifting for the remainder of summer.

[CHOOSE]

Today:

Sprints:

5x50m, from standing

Comments:

Felt good to get my heart rate up. I am actually tired from this. Need t continue. I had my dog tied up in the front yard while I did this and he just looked at me the whole time, so it looks like I have a fan.

[CHOOSE]

Today:

was up at 4:30am to get to work by 6am. All I did all of my shift was move awkwardly shaped objects around, putting them on shelves in the stockroom, etc. I also moved probably about 6000lbs. of play sand around throughout my shift. My legs are sore from sprints too.

We get a truck tomorrow. That'll be fun... not. I'll see if I can get a workout in later in the day though.

[CHOOSE]

Took a two mile run yesterday with the dog. We were both tired, but I recovered way slower.

More to come tomorrow.

[DominationStation]

Get back at it brah!

[CHOOSE]

Today

warm-up: 5 min. on stationary bike

Pushups: 3x10
Bodyweight Squats: 3x10
Weighted Decline Situps: 3x10x10lbs.

Comments:

Squats were like that Michelob commercial lol. I have been walking the dog two hrs/ day (one in the morning, one at night) which has been my saving grace. If I didn't, I'd probably be about 250lbs. by now. I just wanted to get my big butt back in the gym today. Tomorrow I will probably take a ride on the bike, then back to lifting Monday.

[DominationStation]

Good man. Everyone has to start back up somewhere.

[CHOOSE]

Good man. Everyone has to start back up somewhere.

Thanks man. It's gonna be a challenge for me. Gotta shed some fat for the ladies in summer.


Today

1/2 - 3/4 mile run



Comments:

According to weather.com it is 19F here with the wind chill making it feel like 6F, and I decided to go for a run with shorts on. My legs were cold but my running partner seemed fine because he was wearing his fur coat. I have a myriad of issues that hinder my running ability but they all seem to be because of the shape I am in. With continued effort I should improve drastically.

Rest of the weekend will be rest time with some work time, then I will begin lifting.

[CHOOSE]

Today:

1 1/2 mile run.


Comments:
Went for a 1 1/2 mile run in the snow. It was epic and my entire lower body is sore from trying to stay stable, the necessity of picking my knees up a lot, and the fact that I am not in shape really did me in. My running partner just collapsed once we got home.

[DominationStation]

When's the lifting starting back up?

[CHOOSE]

When's the lifting starting back up?

Now.

Today:

Bench: 50x10, 100x3, 120x3, 140x3, 160x1

Squats: 135x10, 155x1, 185x1, 205x1, 225x1, 245x1, 265x0 (unracked)

Weighted Decline Situps: 25x10, 25x10, 25x10

Song of the day (vid is not bad either ):



Comments:
Feels pretty good to be back to lifting. I just wanted to get in the gym today and see how things are feeling. On bench I use a thick bar and start at the bottom. Squats are normal unless otherwise noted. I unracked the 265 and it immediately felt too heavy so I ducked out. I give my overall performance today a 7/10. I may do some bodyweight stuff over the weekend but I want to start my new program on Monday.

[DominationStation]

You were able to Squat 245 and Bench 160 with a thick bar (what does starting at the bottom mean) after not lifting in how many months? That is really impressive, you must have some pretty solid strength built up.

[CHOOSE]

You were able to Squat 245 and Bench 160 with a thick bar (what does starting at the bottom mean) after not lifting in how many months? That is really impressive, you must have some pretty solid strength built up.

if you say so . My best big three total ever was S: 290 D: 300 B: 205 (reg. bar).

On the bench, most people start off using the pins and unload the weight with arms extended most of the way, push it up a little, come down to the chest and then push it up (traditional style).



Starting from the bottom is just resting it on the rack and crawling under with arms bent, ready to push up. I feel like it's harder because you are going from a dead stop to the most difficult part of the movement. Here's an example:



Some people like to do this with squats as well.

[DominationStation]

I guess I could see that as a good advanced technique for someone trying to build some explosive strength from a dead stop, but (n/o) why are you using it here? Particularly for someone looking to build some size, the negative portion is where that comes from.

[CHOOSE]

I guess I could see that as a good advanced technique for someone trying to build some explosive strength from a dead stop, but (n/o) why are you using it here? Particularly for someone looking to build some size, the negative portion is where that comes from.

This is a good point. I think it is just harder to start the set that way. Since I just start the set that way, I don't see the benefit of doing it the traditional way or drawbacks of doing it this way.

Today:

Bench Press: 50x10, 100x5, 120x5, 140x3, 150x3

One Arm Incline DB Bench Press: 30x5, 30x10, 35x0

Bent Over Rows: 50x10, 50x10, 50x3, 50x2, 50x3, 50x1, 50x1

Weighted Decline Situps: 25x15, 25x15, 25x15, 25x15

Grip: CoCTx 3/4 each hand, CoCTx 3/4 each hand

Listened to this pre-workout. Motivational song of the day:



Comments:
Not so bad of a workout. Initially when benching I felt weak from the last workout, then hitting the 150 I felt a little better. One arm DB press was strange. My synergistic muscles must not like me. Rows- I can only go as much as my grip will allow me. The last sets were really 1 set but I let go of the bar between because of my grip. Blasted through situps no problem. I found some CoC grippers that I got quite a while ago and decided to throw them in at the end. Couldn't even close the trainer ones.

[CHOOSE]

Did not eat very well today because I was running around around school all day. What I did eat was ok, just didn't eat enough. I will guess I had maybe 1200 cals all day and I am about to go to bed. Gotta start prepping meals the day before. Lower body tomorrow.

[CHOOSE]

Today:

Squats: 45x10, 135x3, 185x3, 205x3, 225x3

Reverse Lunges: 95x10, 105x10, 105x10

Good Mornings: 45x10, 55x10, 65x10

Grip: CoCTx1- almost closed (R,L), CoCTx1- almost closed (R,L), CoCTx5- reppin

Pump up song of the day:



Comments:
A decent workout overall. I may be lagging a little because my body is adjusting to working out this often, but I'm hanging in there. Squats felt really heavy once I hit 205. My glutes are gonna be sore as **** tomorrow from the lunges (they already started cramping a little). Took it easy on the good mornings because it's a new exercise for me. If anything, I got a good stretch in my glutes and hamstrings from it. Will get video next week. The CoC grippers went a little better probably because my grip wasn't weak from upper body stuff.

May do some cardio tomorrow. Upper body again Friday.

[CHOOSE]

Today:

30 minutes on stationary bike.

Comments:
Been a while since I have done this. My glutes were mad sore going in, but I made it. Good kickoff for some sort of cardio.

[CHOOSE]

Today:

Bench Press: 50x10, 70x10, 100x10, 110x10

Skull Crushers: 45x10, 55x10, 65x10

Pullups: BWx2, eccentric: BWx5, BWx5, BWx5

Shrugs: 65x15, 85x15, 100x15

Thick Bar Curls: 50x5, 50x5

Side Bends: 35x10 each side, 35x10


Workout song of the day:




Comments:

Excellent workout. This was a day for higher repetition. Bench was not so bad, then skullcrushers destroyed my tris (new exercise for me). On shrugs my grip started to go, then I did the thick bar curls and that really did me in. I could barely grip the dumbbell to do side bends. My entire posterior chain is still sore from Wednesday haha. May do some cardio tomorrow depending on the weather. I had planned on sprints.