GP79 - Workout / Nutrition Log (Cut)

[gp79]

Very good point! Damnit, They are incoming now!

[gp79]

Superbowl eats! The day started with breakfast out, sorry no pictures of that but it was an egg white omelet with salsa, blueberry muffin and some fruit. The real fun happened once I got home.

First up, a full cornbread mix and some chili I made with whatever I had available.


Flank Steak Tacos with Grilled Corn Salsa x 8.


Nacho's which I ended up making homemade tortilla chips for, which was an awesome idea which saved me 700 cals to eat...


this cake. My wife made this. It's a Devils food chocolate cake mix with heath bar / caramel topping & layers. 2 layer cake


Macros for this day were 4,853 calories, 231g protein, 670g carbs, 143g fat.
Higher in fat and lower in carbs than I wanted but still set some PR's the following day.

I'm already looking forward to more epic eating this weekend.


Since I'm at it, here's Saturday's food pics.

First up was a half batch of my french toast using Sarah Lee delightful (45 cal / slice) bread.


Then some sour cream pancakes - a recipe I'll be revisiting to make some alterations too!


Two 1/4lb cheeseburgers (fat free cheese) I served up protein style with a sweet potato and cinnamon.


Finished off the day with a quart of Double Chicken Chow Mein, white rice and a Crab Rangoon from the local Chinese take-out. No photo!

Sat macros came out too, 3,679 calories; 227g protein 475g cho 101g fat

[gp79]

Workout #12
Wednesday, February 8th
12:00PM - 1:20PM
15mg Purple Wraath + 25/200mg EC

Squat
4 warm ups
315 x 5
315 x 5
315 x 5

BB Standing Overhead Press
4 warm ups
160 x 6
160 x 6
160 x 5

Deadlift
3 warm up
245 x 5
245 x 5

Stiff Leg Deadlift
245 x 5
245 x 5
245 x 5

DB Shrugs
110's x 10
115's x 10
115's x 10

Standing DB Overhead Press
40's x 5
55's x 5
60's x 5

Viper Rope Climb: 5 minutes

Notes: Felt like junk. Monday traveled to San Antonio and picked up some crud which I haven't shaken yet. Got back to KC today and went straight to the gym but wasn't feeling it at all. Couldn't seem to get pumped up but knowing a bad workout is much better than no workout, I pushed through to get the volume at roughly 80% of my last lifts. I did set PR's with Deadlifts today, I've really struggled with maintaining form so that was welcomed. For the first time I tried the DB overhead press. The jumps in the weight were me trying to figure out where I should be for working sets. I'm thinking 65's might be where I'll start the next time. Considering the amount of good workouts, 1 bad one won't get the best of me.

[jzpowahz]

SOLID eats!

No good re the sickness. Hopefully shake it off quickly. I only just realised that your DL's are lower than your squats. Is that because of working on form before upping weight then?

[gp79]

SOLID eats!

No good re the sickness. Hopefully shake it off quickly. I only just realised that your DL's are lower than your squats. Is that because of working on form before upping weight then?

Way back when I first started SS and really ANY weightlifting program (1st ever in my life) I DL'd like 280 or something like that but I quickly learned my form sucked. I had a terrible case of the rounded back. I worked for many weeks trying to strengthen my lower back doing Good Mornings and Stiff Legged Deadlifts along with some lower back raises, weighted and non-weighted. I came back to DL'ing just 2 or 3 weeks ago and locked in 225 with good form and today with 245. So I'm not sure how much I'll be able to keep going. 245 was borderline, form wise. I've just accepted it as something I need to continue working with. I love the lift, but my muscles that effect me keeping a good straight back are underdeveloped.

[jzpowahz]

Really. Interesting. It seems that some peoples leverages really just aren't functional for conventional dl style. Thought about sumo?

But doing the GM's, SLDL's, bent rows & chinups should all help strengthen the upper & lower back anyway.

Not an issue with hip mobility?

[gp79]

Really. Interesting. It seems that some peoples leverages really just aren't functional for conventional dl style. Thought about sumo?

But doing the GM's, SLDL's, bent rows & chinups should all help strengthen the upper & lower back anyway.

Not an issue with hip mobility?

My hip mobility is good. At least as far as I know. Never any pain or issues with hips. I haven't really given the sumo DLs any thought but I'll be sure to do some poking around if the regular DLs don't start pulling through for me. I have long legs and maybe that's messing with my success.

[gp79]

Tonight's dinner - Turkey / Oatmeal meatloaf (recipe soon) topped with three over-easy eggs, 4 oz. pepperjack cheese and asparagus.

1109 calories; 113g protien, 45g carbs, 53g fat



Still have a protein milkshake and a giant bowl of protein fluff (frozen) tonight.

[gp79]

Workout #13
Friday, February 10th
9:50AM - 11:15PM
10mg Purple Wraath + 25/200mg EC

Squat
225 x 12
225 x 12
225 x 12

Bench Press
165 x 20
165 x 13
165 x 12

Pull Up
BW x 10
BW x 7
BW x 5

Close Grip Incline Bench
135 x 10
135 x 10
135 x 10

BB Rows (Underhand)
115 x 20
115 x 14
115 x 14

Cable Pull Down
100 x 12
100 x 12
100 x 12

Cable Fly
30's x 12
30's x 9
30's x 8


Notes: Still have the crud but today's workout was much better than Wednesday's! Been sipping on my gallon of water with a couple of scoops of Purple Wraath until dinner tonight at 6. I'm still trying to find my way with interweaving the workouts with the spike diet where by Friday I'm running low on fuel as compared to Monday and even Wednesday. Monday's definitely going to be the day I push it to the max, make progress and stay in the 5 rep range while trying to set some PR's. I want 405x3x5 on squats eventually as well as 315x3x5 on bench. I'm roughly 50lbs off of that right now. I'm not even sure that's possible while on this cut but those are some soft goals.

[gp79]

Weekly nutritional stats from 6 Feb - 12 Feb

Daily averages from Body Media:

Calories burned: 3338
Calories consumed: 2670
Deficit: 668
Weekly deficit: 4676
Figurative weight loss: 1.3 lbs
Actual weight loss (Friday weigh in): 225.4 lbs @ 2.1 lb loss

I was a little sick and spent some extra time in the men's room so...some of this is likely excess water lost. I expect this coming weeks loss to be much smaller.

[gp79]

Workout #14
Monday, February 13th
10:45AM - 1:10PM
10mg Purple Wraath + 25/200mg EC

Squat
365 x 5
365 x 5
365 x 5

BB Overhead Press
180 x 5
175 x 4
170 x 5

Chin Up
50 x 5
50 x 4
50 x 3
35 x 3
25 x 4
25 x 3
BW x 5
BW x 5
BW x 5

BB Rows (Overhand)
225 x 2
215 x 3
135 x 10
135 x 10
135 x 14
135 x 10
135 x 10

Dips
90 x 5
90 x 5
90 x 5
BW x 15
BW x 9
BW x 7

Cardio: 17 Minutes Incline walk / run

Notes: Good workout, ended up chatting more than I wanted today during the rows...they were all over the place. Didn't make the progress on OHP as I was expecting. A couple of those reps on the first two sets I had to get a little push in there. I'll retake 175x3x5 soon.

[gp79]

Workout #15
Thursday, February 16th
10:45AM - 11:50 PM
10mg Purple Wraath + 25/200mg EC

Squat
315 x 8
315 x 10
315 x 8

Bench Press
265 x 1
230 x 4
225 x 7
225 x 5

Deadlift
235 x 5
235 x 5
235 x 5

Good Mornings
115 x 8
115 x 10
115 x 12

Dips
90 x 5
45 x 10
BW x 15

Seated Cable Fly
80 x 10
90 x 7
80 x 8

Cardio: 2 mile incline walk @ 33 minutes ~ 400 cal

Notes: Traveled to So Cal for work, ended up missing Wednesday workout. First workout missed since October - not counting the few days around Christmas. No biggie, the rest was welcomed. The last few days I've done a 24 and 26 hour fast like friggin' cake! A small amount of creamer / splenda in my coffee and 2 sticks of gum usually throughout the day. I felt fine, no real hunger pain but anxious to eat toward the end. 315 on the squats was solid form / energy. My next deload (unscheduled at the moment) will be back to 315. 365 squats are not solid enough just yet although I did rock out 3x5 of them this past monday. I have my eye on 405. Bench today...was all over the place. I went for a 2nd rep of 265 and couldn't get it up. No spotter so I had to rack it low. Monday is my next Bench day, and my plan is to reconfirm 250x3x5. Deadlifts are making progress form wise, and my plan is to hang out in the 200 - 250 range until form is tight!

Daughters 3rd Bday this weekend and there will be lots of cake to eat. Looking forward to it being a spike day as well.

[gp79]

Today I cranked out 10 miles on the treadmill at a 10 minute per mile pace. Pretty sore right now and tomorrow is supposed to be a workout day. Going to push through. I can see a week of rest coming in the near future. I may time it with a business trip. I would still maintain my calorie goals but I gotta let the sink fill back up with water. Doing another deload might be in order as well. The last one worked well and I powered through a sticking point on my lifts.

Calories burned according to my HRM were 2151. I knocked this batboy out 14 hours fasted and broke the fast at the 21 hour point.

[gp79]

Workout #16
Saturday, February 18th
8:30AM - 10:00 AM
10mg Purple Wraath + 25/200mg EC

Squat
225 x 15
225 x 15
225 x 15

BB Standing Overhead Press
135 x 10
135 x 8
135 x 10

Pull Up
All body weight
7
7
5
5
4
4

DB Standing Overhead Press
55's x 8
55's x 8
55's x 8

Levers / Back Extensions
BW x 42
BW x 37
BW x 47

Plank
90 sec
90 sec
90 sec

Notes: Amazingly I felt much better post 10 miles of running yesterday. I didn't go 100% in the gym, to allow for some additional recovery before Monday's workout.

[gp79]

Weekly nutritional stats from 13 Feb - 19 Feb

Daily averages from Body Media:

Calories burned: 3478
Calories consumed: 3091
Deficit: 387
Weekly deficit: 2709
Figurative weight loss: < 1lb.
Actual weight loss (Friday weigh in): No idea

Bad week in terms of calories. Lot's of travel - 2 very long fasts followed by a total binge on Thursday and my daughters 3rd Bday this weekend. Holding tons of water weight right now, which I'm going to do my best to let balance out this week for a solid weigh in on Friday. Here's a few photos from this week, to include the cupcakes my wife made for today.







And I've been experimenting with making protein brownies...haven't perfected it yet but getting closer.

[gp79]

Workout #17
Monday, February 20th
9:20AM - 11:15 AM
10mg Purple Wraath + 25/200mg EC

Squat
375 x 5
375 x 5
375 x 5

Bench
250 x 4
240 x 5
240 x 5
225 x 4

Chin Up
50 x 3
35 x 5
35 x 4
25 x 3
BW x 5
BW x 4
BW x 3

BB Bent Over Rows
145 x 5
145 x 7
145 x 7
145 x 7

Dips
90 x 5
90 x 5
90 x 4

Levers / LB Extensions
45 x 20
45 x 15
45 x 12

Smith Squats
(No rest except to remove 25lb plate from each side)
250 x 5 slow
200 x 5 slow
150 x 5 slow
100 x 10 fast
50 x 10 fast

Cardio: 15 minutes Stairs / Incline Walk

Notes: Good workout. PR w/ squats. Bench down, everything else was up from previous lifts. Thinking of doing a deload on the bench a bit to try to push beyond 250. I did the same with squats a while back and it helped me push through 315.

[gp79]

Workout #18
Wednesday, February 22nd
10:30AM - 12:00 PM
10mg Purple Wraath + 25/200mg EC

Squat
325 x 8
325 x 8
325 x 8

BB Standing OHP
155 x 7
145 x 7
140 x 6

Deadlift
205 x 5
205 x 6
205 x 8

Stiff Leg Deadlift
235 x 8
235 x 8
235 x 8

Good Morning
135 x 10
135 x 10
135 x 12

DB Standing OHP
40's x 12
40's x 12
40's x 12

Cardio: 17 Minutes / incline walk - 1 mile

Notes: Not sure what is happening with OHP's. I feel I'm due for a week of rest. I'm going to do a workout Monday and then take some rest until the following Monday. When I come back I'm going to reset my starting weight down to 70 - 75% of my current working sets and work my way back up. I have not skipped a workout since mid-October although I had to re-arrange my workouts around Christmas but I did get them all in. Time to let the tank fill back up, refresh and go at it again. I haven't thought much about my calories during this time. As of now, my plan is to keep them where they are. 2k during the week and 3.5k Sat and 4.5k Sunday.

[gp79]

Workout #19
Friday, February 24th
9:30AM - 10:50 AM
10mg Purple Wraath + 25/200mg EC

Squats
225 x 18
225 x 18
225 x 18

Bench Press
185 x 15
185 x 11
185 x 8

Pull Up
BW x 8
BW x 6
BW x 4
BW x 3

Pendlay Rows
115 x 15
115 x 15
115 x 12
115 x 12

Dips
BW x 20
BW x 12
BW x 10
BW x 6

Notes: Tired and ready for rest. Finishing up my last workout Monday. Predicting Squats 385 x 3 x 5 and then rest till the following Monday. Will likely do some incline walks or a couple of 3 mile jogs or something. No plan to alter my calories or 20 - 24 hour fasts during this little break. Weigh in, tomorrow morning as well as some updated body stats.

[gp79]

Workout #20
Monday, February 27th
7:30AM - 9:00 AM
10mg Purple Wraath + 25/200mg EC

Squat
385 x 5
385 x 5
385 x 4

BB Standing Overhead Press
160 x 6
160 x 6
160 x 5

Chin Up
45 x 5
45 x 4
35 x 4
25 x 4
BW x 5

Smith Squat
300 x 5
250 x 5
200 x 5
150 x 10
100 x 10

Pendlay Rows
160 x 5
160 x 5
160 x 5

Seated Cable Row
185 x 5
185 x 5
185 x 5

Notes: I had planned rest, but looking forward in my calendar there may be some forced rest if I can't find a good gym to workout in while in San Diego. That may be a good opportunity for a rest week. Squats up again, but couldn't finish the 3rd set of 5. The 4th rep of the final set wasn't parallel, maybe 90% of the way, but it was tough getting racking it from the low bar position. Bod-Pod testing on Wednesday morning.

[gp79]

Some food pics over the last week or so.

[gp79]

Workout #24 <---Changing number to match my physical workout log book
Wednesday, February 29th
5:00AM - 6:30 AM
10mg Purple Wraath + 25/200mg EC

Squats
330 x 8
330 x 8
330 x 8

Bench Press
200 x 10
200 x 9
200 x 8

Deadlift
205 x 8
205 x 8
205 x 8

20" DB Box Step
70's x 8
70's x 8
70's x 8

Weighted Dips
45 x 10
45 x 8
45 x 9

Ab Work
Decline sit ups - 110
Leg lifts - 45

Notes: Wednesday routine of dropping Monday's weight to 80%'ish is something I like for the time being. I don't usually workout at 5AM but did so today out of necessity. I had a body composition test today (Bod Pod) at UMKC Fitness Center; $35. The night prior I predicted 17% body fat, and the test showed 17.6%. This confirms my ability to estimate my own body fat to a degree. The test measured me at 230.5 lbs, 189.9 lbs of Lean Body Mass and 40.6 lbs of fat mass. Being I am following IF and Spike together, my weigh ins are Saturday morning. This past Saturday I weighed in at 225.5 lbs. I am not 100% sure if and how this effects the bod pod test, but either way, 17.6% is something I'm happy with. Definition is coming albeit slow, but I'll take it because I know this **** takes time & persistence.

I'm posting a copy of the test results, as well as the RMR results I received 1 year ago, below, along with some food pics from the last few days.

[gp79]

Bod Pod Data - Feb 29, 2012.



Meta Check - RMR Test Data (April, 2011)



And the last couple nights of food.



That's a 1 lb 6oz piece of meatloaf right there...

[jzpowahz]

Wow, spot on for your estimation! From you're MFP pics, I would have thought lower hey. Oh well, it's just another number in the scheme of things. A snapshot in the timeline of life long fitness

What do you think you're actual maintenance is as that estimation is pretty broad.

[gp79]

Wow, spot on for your estimation! From you're MFP pics, I would have thought lower hey. Oh well, it's just another number in the scheme of things. A snapshot in the timeline of life long fitness

What do you think you're actual maintenance is as that estimation is pretty broad.

I'd estimate maintenance at 3100 - 3300 range w/ working out 60 - 90 minutes 3x per week.

[gp79]

From tonight. Protein Cheesecake made with Trutein Cinnabun, Cinnamon Extract, and Cinnamon, topped with apples marinated in sugar free maple syrup and cinnamon.

[gp79]

Little cardio on the rest day.

5k - 31 minutes, lots of hills.

Looking forward to tomorrow's workout and a full 2 days of rest. Maybe a little family run on Sunday if the weather holds out.

[gp79]

Workout #25
Friday, March 2nd
7:30AM - 9:00 AM
10mg Purple Wraath + 25/400mg EC

Squat
235 x 20
235 x 18
235 x 18

Clean 'n Press
115 x 12
115 x 10
115 x 11

Pendlay Rows
115 x 17
115 x 16
115 x 15

Dips
All Bodyweight
28
10
8
8
8
10
9
10
9
Total = 100

Notes: I had to cut it short today or I was going to be late getting into the office. I nicked the Abdominal work which I can do at home tonight. I'll be doing some ab rollers, leg lifts and some obliques. Maybe 100 rollers and a combination of 100 of the rest. Friday workouts..low weight, strict form, high reps. This is by far my favorite workout of the week. For the first time I did some clean and presses. I think I hit the nail on the head for starting weight. After a couple of light light warm up sets, I loaded 115. I've got a good set of lungs on me and these things whooped my ass! I'll be implementing these more in the future, possibly in place of my overhead press for a bit. I'm off track for Starting Strength by doing this. I'll eventually need to bring it back to the program, likely at the same time as I deload. Body weight dips we're brutal. No more than 15 - 30 seconds of rest, my goal was to knock down 100 of them. It took 9 sets to finish up 100. It gives me something to beat next Friday.

Heading to San Diego in a couple of weeks...I'll be near Camp Pendleton, so I may try to continue the workouts there or possibly insert a deload at this time, taking a full week off. Time will tell. Good workout today, and I'm looking forward to this weekend w/ family.

[gp79]

Mock Tender Steak + Homemade Basil Butter



Chocolate Chip / Walnut Blondies (brownies) made with Garbanzo Beans



And a Snickerdoodle Cupcake my wife made (24 of them) which I resisted having even one of. I just rubbed its belly nicely.

[jzpowahz]

That looks like a KILLER workout there mate! Got to love some 20 rep squats C&P are awesome for getting the HR up too as opposed to just SOHP. (can't wait til I can do them again!)

Farkin' ridiculous food porn again! WOW. Amazing willpower for the cupcakes

[gp79]

3 March 2012
224.6 lbs
~17% Body Fat
Other stats updated on bodyspace