Ohhhh lawd.. and here we go again..
I can't remember if this my is my first or second attempt at a log.
I know for sure the first one was a dual with a guy, and failed miserably... I guess there is just one.
I'm basically going to copy paste the first part of my old log here because I don't feel like typing it out all over again. POST TWO will be all my new info. (i.e goals, history after my first log, diet etc)
Cliffs on Lifting/Weightloss History
-August 2011 - 315LBS
-September 2011 - Needed a change
-December 2011 I had lost about 50 lbs but was in a serious car accident that left me with 7 spinal fractures and out of the gym for a year
-January 2012 - I was cleared to lift light but enough to get back into it
-July 2013 - Hovering around 220 and cleared to lift 100%
-January 2014 - Unfortunately I may have some more back issues (bulging discs) and I am no longer able to do lifts such as squats/deads so I have to work around it.
Here is a pic that shows some progress.. from August-December 2011. The "after" picture was about 3 days before my accident.
Here is the only shirtless picture of myself at my worst that I have. It's from July 2011.
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06-19-2015, 05:00 PM #1
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
- Rep Power: 204783
Luzz223 Tries a Log..... Again (LET"S DO THIS)
http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 05:20 PM #2
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
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Okay, so now I will start the log as of right now.
I don't really want to upload any current pics of me as I'm not happy with the way I look to be honest lol.. It's not much different than the pic below but just feeling a bit self conscious at the moment( not to sound like a bisch.)
Here is a picture I took when I started the first log
History since the First Log
So since the first log ended, I haven't really done chit. I've started lifting again here and there but really didn't do anything significant. As anyone who has talked to me on here knows (most,) I recently made a strong push to achieve my life long goal of becoming a police officer. I was feeling great about two months ago. I passed the police testing, one of which was a physical and was super pumped about it.
My first application ended up almost getting me hired. I passed the initial background questionnaire, passed three in person interviews, got through a psych test... but... failed the physical which stopped me in my tracks.
Since then I have decided to take some time and really push my fitness (for real this time.) I recently contemplated hiring an online coach to help push me toward my goals. I asked a few guys on here about it, and was sort of talked into it at one point. I started talking to a guy privately from the misc and he suggested I ask this certain trainer some basic questions before going through with it (I won't be giving the guys name away because I believe he is a miscer.) The first question I asked was quite basic; Do you suggest anything illegal (steroids) to your clients. I obviously cannot go near them due to my career aspirations. He sent back a message calling me dumb and said he had no patience for dumb questions and his program was not for me. So, that didn't happen lol.
I was then talking to a great miscer, who I owe a lot to because he helped me perfect this training regimen. Weightsb4dates helped me through this whole thing and I owe a lot of my recent motivation to him.
Current Stats
Weight is 195lbs... that's about all I will say lol.. my lifting stats are not very good and I haven't really tried them out to be honest. I am starting fresh and just going with the program until I make some progress.
Goals
Goals are really quite simple. I want to lose weight, improve my lifting and also prepare properly to apply to police services.
The test I failed required me to run 1.5 miles in 9 minutes or less, do 49 tricep pushups without failure, do a core exercise where I lay flat on my stomach on a bench with my hips at the end and hold myself up for 3 minutes and a stretching exercise. I didn't fail miserably. I got 12 minutes on the run, 32 pushups, 1.5 minutes on the core and ... not good on stretch lol.
Not only do I need to prepare for this test, but also to succeed in Ontario Police college, which is VERY physically demanding.
To make it simple, I have a lot of work to do.http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 05:22 PM #3
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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So I will now post my diet plan
Diet Plan
Training Day
740-gym try to keep rest periods down, try and get the entire session done within 45 minutes to one hour, without cardio
9am-post workout meal, this is going to be 2 scoops of whey protein and a banana roughly 110-125 grams peeled
11am-1 can chunk light tuna in oil or water ( I like oil for taste), 1 cup of fiberous veggies (green beans brocoli etc), or 2 cups of leafy veggies (lettuce, spinache etc)
2pm-chicken breast 6oz (a medium chicken breast is about this size) cooked weighed with no skin or bone, 1 cup of fiberous veggies (green beans brocoli etc), or 2 cups of leafy veggies (lettuce, spinache etc), 1 tbsp olive oil, 1 tbsp vinigar
5pm-2 scoops whey, 1/2 cup (dry measure) plain quick oats, (quick oats mix fine in whey powder with water), 1oz almonds
830 pm-3 eggs, 3 egg whites, 1 cup veggies, 1oz cheddar cheese (this is important, as cheddar is lactose free)
128oz of water + 1 warm glass before bed
Refeed – 3 hour window post leg lift – Simple carbs ( i.e pancakes, fruit, waffles, sugar cookies, juices, kids cereal, frozen yogurt, rice krispies treats, syrup.)
Rest Day
6:45-Wake up since your not training sleep in an extra 45 minutes and let your body rest
~730 am-45 mins medium intensity cardio like jogging your dog, or 4.5-5.5 mph treadmill at apartment gym
11am-1 can chunk light tuna in oil or water ( I like oil for taste), 1 cup of fiberous veggies (green beans brocoli etc), or 2 cups of leafy veggies (lettuce, spinache etc)
2pm-chicken breast 6oz (a medium chicken breast is about this size) cooked weighed with no skin or bone, 1 cup of fiberous veggies (green beans brocoli etc), or 2 cups of leafy veggies (lettuce, spinache etc), 1 tbsp olive oil, 1 tbsp vinigar
5pm-2 scoops whey, 1/2 cup (dry measure) plain quick oats, (quick oats mix fine in whey powder with water), 1oz almonds
830 pm-3 eggs, 3 egg whites, 1 cup veggies, 1oz cheddar cheese (this is important, as cheddar is lactose free)
The times are not specific ... mostly a guideline. I work shift work so following that schedule is almost impossible. I do 2 weeks of say shifts (0700-1900) followed by 2 weeks of night shifts (1900-0700.) I have to work around that and make it work as best as possible. I will be switching up meals as well, to make them work for when I am at work.
I can't really cook eggs at work lolhttp://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 05:26 PM #4
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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Lift Routine
Push Day
-Chest isolation movement such as cable or db flyes 4 sets 10-15 reps
-Chest compound movement such as bench press flat/incline/decline 5 sets 8-12 reps
-Lesser chest compound such as dumbbell presses, or dips 3 sets 8-12 reps
-Shoulder isolation, side laterals with dumbbells or cables, or a light compound like db press 3x12-15
-shoulder compound movement like a barbell military press or a standing over head press 5x6-10
-triceps push downs
-dumbbell extensions basically just some isolation tricep work
-finish with 40 push ups as many sets as it takes to get this.
20 mins walking treadmill 3.5mph
Rest Day
rest day, 45 minutes of medium cardio like jogging, swimming etc.
Pull Day
-cable pull downs wide or narrow grip to put some blood in your shoulders, back, traps 4x10-15
-compound back exercise, bb rows, deadlifts, t bar rows, heavy cable rows, db rows 5x8-12
-rear delt flyes, or dumbbell delt rows, meadows rows Superset w/-barbell shrugs or db shrugs, smith shrugs, reverse pec dec flyes-barbell shrugs or db shrugs, smith shrugs, reverse pec dec flyes
-barbell curl, dumbbell curl, underhand shoulder width chin ups, some kind of a compound bicep movement 3x8-10
-cable curls single or together 5x10-12
-ab exercise 4x20 reps
Finish with 10 chin ups as many sets as it takes to get this
20 minutes walking treadmill 3.5 mph
Rest Day
45 minutes of medium cardio like jogging, swimming etc.
Leg Day (Re-feed and Weigh in day)
Isolated quad exercise (extensions of some sort) Superset w/ Isolated hamstring exercise (curls of some sort)
Big compound movement either squats, hack squats, leg press something heavy 6x 6-12 reps
Second big compound what ever you did before do something for the opposite, so if you did leg press, do a stiff legged dead lift, if you did squats, do a hack squat or leg press.
Isolation for quads light weight 2x20 reps Superset w/ Isolation for hams light weight
Finish with 100 crunches as many sets as it takes to get this
10 mins treadmill 3.0 mph
Rest Day
45 minutes of medium cardio like jogging, swimming etc.
High Intensity Cardio Day
Run do a mock up of your police running test. If you get it done in the alloted time keep running until time would be up.http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 05:40 PM #5
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
- Rep Power: 204783
So I officially started this yesterday and have had a good few days.
I'm not going to be posting each lift I did (yet.) I might start when my stats go up a bit lol.
It was push day and I followed the routine exactly.
I will post diet/Steps (fitbitbrah checking in.)
http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 05:46 PM #6
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06-19-2015, 05:48 PM #7
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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Today was a rest day.
I did a 45 minute run plus a few good walks with the dog.
Here is what I ate
I will upload steps later when midnight hits!http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 05:50 PM #8
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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06-19-2015, 06:00 PM #9
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06-19-2015, 06:02 PM #10
- Join Date: Sep 2011
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06-19-2015, 06:02 PM #11
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06-19-2015, 06:07 PM #12
- Join Date: Sep 2011
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06-19-2015, 06:28 PM #13
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06-19-2015, 06:44 PM #14
- Join Date: Jul 2014
- Location: Knoxville, Tennessee, United States
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Subbed and in
Current log: ashley does bikini prep v2.0
http://forum.bodybuilding.com/showthread.php?t=170235831
My Prime Nutrition Vibrance log (completed)
http://forum.bodybuilding.com/showthread.php?t=167533341
Prime Nutrition Cleanse and Redux Log(completed)
http://forum.bodybuilding.com/showthread.php?t=168134413
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06-19-2015, 07:56 PM #15
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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I'm at 14k steps for the day.. I have one hour to up that.. I wanted 20k but been stuck behind a computer for 4 hours.
If anyone has a fitbit lemme know and we can be friends <3http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-19-2015, 10:46 PM #16
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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Here are the final steps for yesterday!
I had a good 45ish minute run + Walked the dog a good couple times. oh.. and work
http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-20-2015, 04:38 AM #17
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06-20-2015, 09:10 AM #18
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06-20-2015, 12:29 PM #19
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06-20-2015, 04:20 PM #20
- Join Date: Sep 2011
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06-20-2015, 04:22 PM #21
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06-20-2015, 04:25 PM #22
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06-20-2015, 04:26 PM #23
- Join Date: Sep 2011
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Had pull day and as hard as it was to pull my ass out of bed. It was worth it.. feel great now
I did exactly what is detailedhttp://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-20-2015, 04:39 PM #24
- Join Date: Sep 2011
- Location: ON, Canada
- Age: 34
- Posts: 14,036
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JUst about to chomp down meal #2.. tuna and spinach
http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-20-2015, 05:09 PM #25
- Join Date: Sep 2011
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06-20-2015, 05:10 PM #26
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06-20-2015, 05:13 PM #27
- Join Date: Sep 2011
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I think so too man. I've been procrastinating for way too long, and it's time I finally stick to this and make some changes.
I will never be succesful with my career goals until I stick to this. It seems fitness is my biggest set back as of right now, which is easily improved with some motivation and work.http://forum.bodybuilding.com/showthread.php?t=167930303 - Luzz's Log
"People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf." — George Orwell (Ty psai)
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06-20-2015, 05:15 PM #28
- Join Date: Jun 2012
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- Posts: 42,645
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This video and this channel in general has given me some motivation.
http://www.youtube.com/watch?v=ULemihtU2vI
I have had my own set backs even with the powerlifting training and comps...I have recently gotten back on track as I'm finishing week 4 of 22 but I am right there with ya man!678/424/700 - USPA Raw International Elite 220
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06-20-2015, 05:30 PM #29
- Join Date: Sep 2011
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06-20-2015, 09:12 PM #30
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