2013 Transformation Challenge, a collaborative effort.

[discdoggie]

Today's *almost* is next week's *sloppy* and the following week's *look at this!* Video

Here's my "look at this!" Vid (4th place I've posted it today. )




Although today was PULL I did those ^^^ and practiced GHRs again.

BB bench press---5 sets

Incline DB press---4 sets

Dips---5 sets 4 bw'd 1 + 15 pounds

Cable flyes---4 sets

HS shoulder press---4 sets

DB lateral raise---5 sets

Front raise---3 sets

Tricep rope press down---3 sets

DB kickbacks---3 sets

EZ bar skull crushers---3 sets

Bench dips, feet on stability ball---one set to failure

Decline push-ups---- 1 set to failure

Push-ups with 45 balanced in my back---one set to failure


Ab wheel roll outs---2'sets

Bicycle crunches----2 sets

Clamshell crunches---2 sets



38 minutes of intervals with a 1:3 work-recovery ratio on the ARC trainer.


Cals---1245. Macros---perfect.

[discdoggie]

Just started yesterday.. already lost 2.8 pounds. I know its water weight, but i'm very encouraged by the progress after only one day. I realize not everyday will be like this, but i plan on staying strict with my calorie intake, and staying away from starchy, high carb foods.

Welcome! You're the basketball player, if I remember correctly from the other thread in the O35?

I see you put an avatar up as well.

[acrawlingchaos]

OK... I think I am pretty much over the bug (Sorry AlacriTEA). So I will catch up in here. Yesterdays and todays workout need to be posted.

Speed Front Squat
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
125 x 3
Will keep here a bit and just work on increasing speed.

Leg Press
360 x 12
360 x 12
360 x 12

Hack Press
90 x 15
90 x 15

Uni lateral Leg extensions
60 x 15
60 x 15

Glute ham raise
BW x 5
BW x 5
BW x 5

Uni-lateral leg curl
45 x 15
45 x 15

Hyperextensions
+50 x 15
+50 x 15

Donkey Calf Raise
105 x 20
105 x 20
105 x 20
105 x 20
105 x 20
105 x 20

[acrawlingchaos]

Today was Chest / Arms volume.

Speed Bench
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Incline Dumbell Bench
60 x 12
60 x 12
60 x 10

HS Bench
90 x 15
90 x 9

Dumbbell Flies
25 x 15
25 x 15

Drag Curls
55 x 12
55 x 12
55 x 12

Concentration Curls
60 x 15
60 x 9

Dumbbell Curls
30 x 15
30 x 15

Close Grip BP
115 x 12
115 x 12
115 x 12

Skull Crushers
55 x 15
55 x 15

Cable Kick back
20 x 15
20 x 15

[Interrogate]

First time having a cheat meal/day. Ate big, but still clean. NOM NOMS.

WS4SB Upper Repetition Day

Repetition Lift Chest fly machine S/S with Incline Press dropset (135-115-95lbs)
90 x 10 S/S 135 x 12 - 115 x 6 - 95 x 8
90 x 6.. 70x 5 S/S 135 x 7 - 115 x 5 95 x 5
70 x 9 S/S 135 x 5 - 115 x 5 - 95 x 5

Upper back S/S Wide grip pull up (lat pull down) S/S Rear Delt Fly machine
12 Pullups s/s 120 x 12 Rear Fly
180 x 3 - 140 x 12 s/s 120 x 11
140 x 13 s/s 120 x 9
140 x 10 s/s 100 x 11

Tricep Skullcrusher s/s close grip bench

70 x 10 s/s 70 x 9
70 x 9 s/s 70 x 9
70 x 7 s/s 70 x 6

Bicep DB preacher hammer curl
35 x 10
35 x 9
35 x 9

Yup... Time to get back on the horse, but I'm out of chicken. Ground beef tomorrow for breakfast. Hope you guys have a productive day today.

[Interrogate]

Today was Chest / Arms volume.

Speed Bench

What are you doing, when you say "Speed Bench"?

[acrawlingchaos]

Welcome to the thread Interrogate and great session. I would be careful about the use of the phrase "clean eating" you may get some colorful responses.

Speed benches.... Basically, they are exactly what it sounds like, slow controlled eccentric and then explode up. It's basically plyometrics. It's part of Layne Nortons PHAT program. I wouldn't have normally chosen the movement, but he's a smart guy so I decided not to change it up.

[Interrogate]

Welcome to the thread Interrogate and great session. I would be careful about the use of the phrase "clean eating" you may get some colorful responses.

Speed benches.... Basically, they are exactly what it sounds like, slow controlled eccentric and then explode up. It's basically plyometrics. It's part of Layne Nortons PHAT program. I wouldn't have normally chosen the movement, but he's a smart guy so I decided not to change it up.

Fair enough, I understand where you're coming from. "Clean" could mean that it just wasn't from McDonalds!
I like explosive lifts like that, I was imagining up and down movement as quickly as possible. Sounded dangerous as hell and like you were trying to get dem fast twitch muscle fibers.

To be fair my food breakdown was:
2514cal 186g pro 176g carb 99g fat. Way higher in fats and carbs then normal but still 100 cal under my TDEE.

[discdoggie]

Okay, question. I keep a handwritten log of all my training, always. so I don't need to post it here for record-keeping purposes. Accountablity? Nope. Nutrtition maybe but I eat sleep and live to train.

Does anyone really read all the other training sessions? The sets, reps, etc?

I'm thinking my time spent posting here would be much better spent talking to and encouraging the newcomers, and talking about my own dietary struggles and feelings than just a bare-bones of what I accomplished in the gym.



That's really why Im so anti-journal. Really, what IS the point?

[Bando]

Okay, question. I keep a handwritten log of all my training, always. so I don't need to post it here for record-keeping purposes. Accountablity? Nope. Nutrtition maybe but I eat sleep and live to train.

Does anyone really read all the other training sessions? The sets, reps, etc?

I'm thinking my time spent posting here would be much better spent talking to and encouraging the newcomers, and talking about my own dietary struggles and feelings than just a bare-bones of what I accomplished in the gym.



That's really why Im so anti-journal. Really, what IS the point?

Sometimes in the gym I'll be going for a 5 x 5 or a 4 x 7 and before that last rep, I'll feel like I'm done. Then I'll think about how I have to write down how I failed to get that last rep, and the whole world will read it.

Then I go ahead and bust out that last one

In reality no one probably cares. But I got that last rep anyway

[Interrogate]

Okay, question. I keep a handwritten log of all my training, always. so I don't need to post it here for record-keeping purposes. Accountablity? Nope. Nutrtition maybe but I eat sleep and live to train.

Does anyone really read all the other training sessions? The sets, reps, etc?

I'm thinking my time spent posting here would be much better spent talking to and encouraging the newcomers, and talking about my own dietary struggles and feelings than just a bare-bones of what I accomplished in the gym.



That's really why Im so anti-journal. Really, what IS the point?

I'm kind of on the same page as you. I do read people's workouts just so I can see what's working, but I'm really learning it's more genetic than anything. These kinds of things are very helpful for beginners though.

Also, good job on the pull ups. The pretty freakin impressive, it's so frustrating trying to get my fellow female (AND MALE) soldiers to be able to do bodyweight pull ups.

[CathyVee]

I found it! I'm going to start posting in here. That sub-forum is loaded with such misinformation. I'd try responding to some of the more ridiculous posts (Is ketchup bad?) but I think it would fall on deaf ears.

Regarding DD's post about journals, I'm doing it strictly for myself. My lifts and aesthetics are not-at-all impressive but maybe someone will get inspired by old and decrepit me trying to better myself . Food photos are occasionally posted.

Almost 2 weeks in and I'm down 4 lbs. My plan is to weigh daily and update my bodyspace on Mondays. I'm also going to do weekly measurements and pictures every 4 weeks. Cals were 1600 but I've dropped them to 1550 so I can do a simple re-feed once a week. I'm also tracking everything I eat in MFP. Weekends are always hard, I don't track and tend to over indulge. I'm doing the Novice 5 x 5 (stickied in the workout section) but since I'm dieting it's 3 x 5 and the accessory work is 2 x 8.

[discdoggie]

I'm kind of on the same page as you. I do read people's workouts just so I can see what's working, but I'm really learning it's more genetic than anything. These kinds of things are very helpful for beginners though.

Also, good job on the pull ups. The pretty freakin impressive, it's so frustrating trying to get my fellow female (AND MALE) soldiers to be able to do bodyweight pull ups.

Thanks, but chaos' gf Val can get 10 reps with a 45!


I ain't ****.

[alacriTEA]

@chaos Glad to hear your feeling better... I'm more optimistic that mine is just sinuses today.

@DD Holy crap... Nice video. I'm a long way from pullups... but I'll get there eventually.

[EjnarKolinkar]

Food photos are occasionally posted.

Haiya, CathyVee. Thanks for joining in on the fun. I'm in for the food!

[acrawlingchaos]

DD... I journal because it helps me. I have a very chaotic mind and being able to look up my lifts for the next session is a cinch and I can do it from anywhere. I like having a place I can "unload" to. I don't really expect responses to my posts here.

As far as spending the time helping others. I feel I do my fair share. I have set up diets and programs for others, I have invited others to participate and I am very active with my personal messages to others. I also spend a lot of time getting scolded in the bodygroup for being rude.

I journal because I enjoy it.

[birdiefu]

As far as journaling, I have also kept paper records of my lifts for years. Sometimes I actually go back and see what I was doing at some point in the past. I always track foods too, they are on either fitday or MPF. I realize that my internet presence is apt to be hit or miss at times, so long-term "journaling" on a forum probably won't happen as often as my good 'ol paper and pen. However, it is nice to see how others are doing, and how they feel about certain workouts/foods/situations, etc. I just try to give my 2c when I have time and hope it helps someone, and like to share accomplishments once in a while too.

However, I have recently started "journaling" for this cut, not on this forum though, but on Lyle's. Since RFL is generally frowned upon here, and I do agree that a newbie to nutrition and training could totally mess it up and cause harm to themselves. So, I journal most of my training, techniques dealing with the diet, food p0rn, etc over there, lol.

And DD- I've always been so envious of your pullup skills, great job! My upper body strength sucks balls compared to my lower, especially since my shoulder went all to hell. But taking baby steps to strength increasing again, and one day I will get there! Sad though that I used to be quite good with dips, up to +35lb for 10-12, but today I tried BW dips after months of none and only got out 2 before I could tell my shoulder wanted to wing out and do stupid stuff Wish I had done vids of it back in my peak.

[Getsum]

Does anyone really read all the other training sessions? The sets, reps, etc?

That's really why Im so anti-journal. Really, what IS the point?

I read a lot journals but don't post very often in them simply because "Great workout" or "Nice Job" can be over done. I do enjoy seeing what other people are doing though.

I've kept my journals in a Microsoft Word document for years so copying and pasting it to BB.com or IS is a snap plus I should have a permanent record provided they don't shut the place down which actually happened with IR.

[birdiefu]

Took my 4 weeks weight/measurements/pics today. Was feeling quite bloaty, but happy with the scale change of 1.8lb since last week's weigh-in. Tape measure didn't move for my waist, but again with the bloat I didn't expect much there. Rear finally got smaller again this week, some other measurements that I just kept the same as there wasn't a full 1/4" jump yet.

But the pics tell me I have had more changes in the past 2 weeks than I thought. My rear is starting to look passible, but dang these head-on pics are still totally unflattering! My flexing/posing ones come out much nicer, but hard to get a good progress comparison with those. For my every 2 week pics I wear the same undies, stand with my feet the same distance apart, and try to crop myself to the same height so actual change (or not) can be seen easier. Thought I would share here, hoping that some definition will come out in the next 8 weeks now that more of the "gross" (as in larger amounts, not nasty, lol) fat has been leaving.

Click to see bigger ones:



Besides all that, I'm enjoying my refeed day....pumpkin pie!

[alacriTEA]

Awesome progress, birdiefu... You are killing it!

[erinlee01]

TKD
45 minute class.

VERY intense class. The instructor and owner thoroughly kicked our asses, as is usually the case for the Saturday class. Felt good!

[discdoggie]

DEFINiTELY noticeable improvement, Birdiefu! I am taking photos tomorrow. I am still waiting to see if I notice anything from the creatine. Today was my 3rd day.


So, after complaining about logging training sessions....none to log today anyhow. On Saturday and Sunday the dog and I trail run. His leg is still not 100%. I gave him 3 aspirin before we left and had to give him more in the afternoon. It kicked his ass (9 miles but he probably ran 3x that---back and forth ahead of me then back again, this way and that chasing squirrels, etc) i will probably have to leave him home tomorrow. I went right at sunrise to trails were stil snow covered. Tomorrow they'll be packed down flat (but hopefully not too slick and icy) from snowmobilers.


I am going to the Stone Pony tonight, so pre-logged one bottle of wine (4 glasses?) and that left me too low on protein so I had tuna on a low carb wrap to bring my count to 105 but if I drink all 5 glasses my calories will be at 1566 for the day. Still way under maintenance, AND I do not stand still when I go to see these guys---it will be like 4 hours high cardio resting only when the band takes their 3 20 minute set breaks. During that time we all take our herbal supplementation. . When I dance (to dead or dead-like improvisational jam band genre) I dance HARD.

Birdiefu, I am going to google what you're doing nutrition wise because I am embarrassingly unaware. Whenever I needed to shed fat, I just simply ate less; specifically less carbs. I can't let things get too complicated. Tracking every morsel is as involved as I care to get.

[GarbageJedi]

OK.....I think I'm going to take the plunge. You guys and gals on here awesome motivation and 12 weeks would put me half way to my next date milestone. I could really use the accountability of a contest and peer motivation to succeed. My biggest discomfort will be in the photos. I'll take a pic with the paper join in when I get off work in the morning. Once again good luck to all.

[birdiefu]

DEFINiTELY noticeable improvement, Birdiefu! I am taking photos tomorrow. I am still waiting to see if I notice anything from the creatine. Today was my 3rd day.

I am going to the Stone Pony tonight, so pre-logged one bottle of wine (4 glasses?) and that left me too low on protein so I had tuna on a low carb wrap to bring my count to 105 but if I drink all 5 glasses my calories will be at 1566 for the day. Still way under maintenance, AND I do not stand still when I go to see these guys---it will be like 4 hours high cardio resting only when the band takes their 3 20 minute set breaks. During that time we all take our herbal supplementation. . When I dance (to dead or dead-like improvisational jam band genre) I dance HARD.

Birdiefu, I am going to google what you're doing nutrition wise because I am embarrassingly unaware. Whenever I needed to shed fat, I just simply ate less; specifically less carbs. I can't let things get too complicated. Tracking every morsel is as involved as I care to get.

Thanks I didn't realize you haven't been on creatine in the past. It doesn't seem to bloat me much, so maybe you will luck out with that too. And have fun on your night out!

As far as RFL, with your high activity level it probably would not work well - at the huge deficit, no cardio is recommended other than optional light walking. And even lifting is pretty curtailed, with low volume, low frequency, high intensity (2/wk full body) to maintain LBM. But I love details and tracking things, so I'm sorta enjoying RFL in an odd, masochistic way.

[birdiefu]

Jedi - don't worry too much about your start photo, everyone cringes at their own! Can't wait for you to join us

[discdoggie]

Thanks I didn't realize you haven't been on creatine in the past. It doesn't seem to bloat me much, so maybe you will luck out with that too. And have fun on your night out!

As far as RFL, with your high activity level it probably would not work well - at the huge deficit, no cardio is recommended other than optional light walking. And even lifting is pretty curtailed, with low volume, low frequency, high intensity (2/wk full body) to maintain LBM. But I love details and tracking things, so I'm sorta enjoying RFL in an odd, masochistic way.

Oh, then it's for certain not for me. . Still, never hurts to learn new stuff.


The creatine---I took it back in the 90s when it was the hot new supp but didn't notice anything. But i wasn't lifting correctly in those days either.


I am in general not a supp taker ('cept for weed!) but I have an entire kitchen cabinet filled with nearly everything under the sun from prizes from 6 pull-up comps. The only thing I ever used was the whey. Oh, and the multi and the fish oil for about a week. But I figure since I have the creatine and BCAAs just lying around, may as well try again. I even have 3 different brands of fat burners I may use at the halfway point.

[EjnarKolinkar]

Yesterdays Macros

Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2,664 233 103 224

Warm up with bands

Leg raise 25

DB Lateral

20x8
20x8
30x8

DB Shrug
60x8
70x8
70x8

Close Grip Bench (have not done in while test weight)
Will advance 10 per set next week

95x8
95x8
95x8

OH French Press

45x8
55x8
65x8

Standing OHP

65x8
75x8
85x8


Goal CAL-2,640 CHO-200 FAT-100 PRO-235

Actual 2,714 256 92 222

Stuck at event downtown all day, food suffered. But got in the ballpark.

[EjnarKolinkar]

Jedi - don't worry too much about your start photo, everyone cringes at their own! Can't wait for you to join us

Srs, many of us ITT have some gnarly old photos. It is what it is, just see it for that, stay focused on the progress.

Sometimes in the gym I'll be going for a 5 x 5 or a 4 x 7 and before that last rep, I'll feel like I'm done. Then I'll think about how I have to write down how I failed to get that last rep, and the whole world will read it.

Then I go ahead and bust out that last one

In reality no one probably cares. But I got that last rep anyway

I think those that journal offer great info, motivation. Especially to those of us plugging away solo in the garage, backyard, or basement gyms. An e-training partner in a way. So many journals on this site, you want to learn about a training system you want to try can read others experience,

Seeing real folks making gains, adding a rep, or 5 pounds makes it more real, better than the old days just reading a set and rep list in a magazine or a library book.

Also validates that different strokes are ok, if not needed for different folks. One guy doing a 5,3,1 another a high volume routine. Both happy, both getting gains.

Stuff is cool.

[Interrogate]

Nomnoms.
I ate cow, with red peppers, green peppers and red onions. Topped it with an overmedium egg and wrapped with iceburg lettuce.

Wife approved and took picture while I was eating.

[acrawlingchaos]

Carnovior checking in!

Interogate, definatelty "after" progress pic worthy.... just needs a newspaper.


Garbage Jedi, WELCOME... YOU ARE WORTHY!!!! :P Nobody likes before pics, but you will appreciate them later on (trust me). Nobody cares about what shape you are in now, we just care that you want to keep pushing forward.