Jspirate's journal of change

[jspirate]

Overview
The next post will be my first journal entry and a large part of it focuses on my initial efforts to lose weight. This information dates back to 9-16-05 (see next post). My goals evolve within this entry to the point were I am now focusing on adding muscle mass. As such, it provides some insight into what I am currently trying to do (at least up through October 2006).

The second and subsequent journal entries will focus more on the details of my workouts and future plans.

[jspirate]

9/16/05
228 pounds
I looked in the mirror and was ashamed of how I let myself go.
I started a low carb diet.

10/25/06
216 pounds
Still low-carbing

1/1/2006
221 pounds
I may have been adding too many “good carbs” and my weight was creeping back up so decided to start doing cardio 4 days a week (35 minute sessions).
Still watching carbs, but really focusing on keeping away from the higher glycemic stuff

3/3/2006
209 pounds – the cardio is working
Still watching carbs, but starting to look at calories also
Still doing 35 minute cardio, but added upper body workout (after cardio)
First time lifting weights since college (almost 20 years)

4/6/2006
208 pounds
Still doing 35 minute cardio prior to lifting
I start to notice some newbie gains in strength, but focus remained on cardio

5/19/06
198 pounds!!!
This was my original goal with respect to weight loss (30 lbs)
This is probably the date when the body building fire got sparked!
Still watching carbs, but really focusing on keeping away from the higher glycemic stuff
Still doing 35 minute cardio prior to lifting
Starting to get into the lifting portion of my workouts
Decided I wanted some more muscle mass so I changed two things:
1. started to increase protein intake (food and PWO whey)
2. started a “2 on, 1 off” approach to working the upper body (leg issue meant limiting lower body)

6/5/2006
202 pounds
A varicose vein in my left leg was starting to bother me with noticeable aching especially after any sort of vigorous leg use (ie cutting grass after doing cardio)
Leg pain and desire for muscle mass causes me to change my cardio routine to 20 minutes prior to lifting.
The focus was solely on the upper body with very low impact 35-minute cardio on the off days.
Still doing a 2 on, 1 off cycle with respect to lifting.

7/5/2006
200 – 205 pounds seems to be my consistent weight range
Starting to be less picky about carbs by using the “timed carb approach.”
Increased my caloric intake to about 3000/day and spread them out over 6 – 7 meals.
Daily supplements/diet from this point forward include:
1. Getting 200+ grams of protein/day
2. 100 ounces water per day
3. Using whey in PWO
4. Taking Casein right before bed
5. Using whey to supplement diet when whole foods not possible (due to work etc.)
6. Taking a multivitamin and fish oil
7. Taking ZMA

8/7/06
202 – 205 pounds
Basically still using “timed carb approach.”
Still consuming about 3000/day and spreading them out over 6 – 7 meals.

8/13/06
202 – 207 pounds
I started my first 5-week cycle of CEE (both pre and post workout)
Started doing HIIT for its obvious benefits, but also to see how my leg responds
Daily supplements/diet still include:
1. Getting 200+ grams of protein/day
2. 100 ounces water per day
3. Using whey in PWO
4. Taking Casein right before bed
5. Using whey to supplement diet when whole foods not possible (due to work etc.)
6. Taking a multivitamin and fish oil
7. Taking ZMA
8. CEE

9/15/06
204 - 208
Doing full 15 minute HIIT on off days and one early morning session (workout in afternoon that day)
Gained some muscle and fat, but seems to be more fat than muscle (imagine that). I feel like 3000 calories per day is probably my bulking target. My weight is creeping up though and I often wonder if I shouldn’t back this down to 2900 (just wondering, not acting).

9/17/06
End first cycle of CEE
I believe CEE improved my “Uumph” towards the end of my hour long workouts and I I felt more “pumped” when using it.

9/18/06
206 pounds at weigh-in for surgery
Had varicose vein stripped (out patient surgery)
No weight lifting for about 2 weeks
Using down time to research HST and 5X5 programs

9/19/06
Strictly limited diet to low carb knowing I was in for some “couch-time”
Still getting close to 200 grams of protein/day
All other supplements except multivitamin stopped for 2 weeks

10/2/06
202 lbs
Back in the gym doing light cardio and light upper body
Mainly doing a “timed carb” approach with respect to diet (3000 cals/day)
Daily supplements/diet from this point forward include:
1. Getting 200+ grams of protein/day
2. 100 ounces water per day
3. Using whey in PWO
4. Taking Casein right before bed
5. Using whey to supplement diet when whole foods not possible (due to work etc.)
6. Taking a multivitamin and fish oil
7. Taking ZMA
8. Started first cycle of Creatine monohydrate
9. Started using waxy maize post workout (mixing with creatine)

10/6/06
203 pounds
Happy 40th to me!!!

10/8/06 (the week of)
203 pounds
Leg is doing so well I can’t believe it – felt like I was 100%
Upper body workout at back to 100%
Light Squats (135lbs) – first time since college (almost 20 yrs)
Light Deadlifts (135lbs) – first time since college (almost 20 yrs)

My intentions are to work towards either a 5X5 or HST program, but I do not know my 1RMs for a few exercises like deads, squates and bench (previous chest workouts were all DBs). As a result, I started a one month period of doing a “3 on, 1 off” approach (more time in gym to figure numbers out). My goal was to identifying my 1 and 5 RMs for bench, squats and deads (I suspect these will be conservative numbers as I ease into things). The main plan was to have the information and techniques down so that I could start the 5X5 or HST program sometime in mid November. I have no plans of using a “3 on, 1 off” routine for any longer than it takes to get the techniques for squats and deads down perfect. I am going to stick with relatively light weights during most of this establishment phase.

10/11/06
207 pounds
BAMM!!! I notice strength gains in a number of exercises.
Tricep pushdowns (universal machine type) went from 70 to 90lbs workout weight. Prior to this week I would struggle with getting two sets with at least 8 good reps with 70lbs. All of the sudden I can pump out two sets of 8 with 90lbs – no problem.
I notice gains in other muscle groups also.
I am not sure what has caused these gains. I just started core exercises so it doesn’t seem reasonable to think that this is the reason. I suspect its all the little parts and pieces adding up to a noticeable difference.

10/16/06
208 pounds
Big day! My wife makes her first comments relative to my workout efforts. This is a BIG deal to me because for almost a year I have purposefully avoided any discussion about my workouts and any noticeable effects these efforts might have on my body.
First comment - She says, “you definitely have more muscle and look different”
Second comment (immediately after first comment) – “ya know that’s one thing I really love about you… if you are gonna do something there is only one way you will do it and that’s full-on 100%.” She was referring to my diet and exercise efforts.

10/17/06
209 pounds
Added standing military to shoulder workout.
I am uncomfortable with weight gain. Most if it is fat which I feel like I can lose easily, but it is getting harder to force myself to keep eating 3000 calories/day. I am getting stronger though, so I will not back off yet.

Not sure what’s going on. Maybe it’s the combo of doing core muscle groups, creatine and waxy maize. Either way, this is the stronger and healthier than I felt in 20 years.

[jspirate]

10/17/06

Pre-workout:
15 minutes on an elliptical

Hammer grip pullups
9X0
6X0
7X20 (weight helping)
8X30 (weight helping)
8X30 (weight helping)

Cable lat pulldown
10X130
10X140
10X130 no rest then 10X90*
*emphasis on negative

Standing military
10X95
10X95
10X95
10X95

Seated External Rotations
10X25
8X30
7X30
6X30 no rest then 5X20

Spider Curls
10X60
8X70
5X70
7X60
8X55

Incline DB curls
10X25
5X30
6X25
6X25

Post workout:
20 minutes on the StairMaster Stepmill

[jtroster]

Welcome to the journals section.

[scienceteacher]

Good luck and good job to a fellow Pirate.

[jspirate]

Today I had an appointment with a cosmetic surgeon to have a mole on my forearm removed. Long story short, I have four stitches and doctors orders not to lift weights for 2 weeks.

Next week I will be traveling 3 days for work (no gym in sight). So, if I can stay out of the gym for the next 4 days that will add up to 8 days of no lifting. I am going to give it a try when I get back from my trip.

Bagh... I was not expecting this at all and I think it sucks big fat Ostrich eggs!

[jspirate]

I hit the gym today despite the stitches in my forearm (don't tell my doctor).

I did legs only as to isolate my arm from any activity.


Pre-workout: 1 mile on the treadmill (10 minutes)


Leg Presses
180X10
270X10
360X7
360X7
410X5
360X7

Leg Extensions (only 45 seconds between sets)
100X15
110X15
115X15
110X10

Seated Leg Curls (only 45 seconds between sets)
80X10
100X15
110X15
120X15

Seated Calf Raises (only 45 seconds between sets)
135X15
180X15
180X15
180X15
180X15


Wahooo! I feel like Leonardo Dicaprio must have felt when hanging off the front of the Titanic

[Gunn27]

Wahooo! I feel like Leonardo Dicaprio must have felt when hanging off the front of the Titanic

LOL. Hey, what the Doc doesn't know...

Nice leg workout!

[jspirate]

Thanks for the feedback Gunn27

Still protecting the stitches and its too soon to do legs again, so today I just did 30 mins on the treadmill.

I am a bit surprised how sore I am from yesterday's leg workout. Maybe just because it was so much different than I have been doing for the past few weeks *shrug*

[jspirate]

10/22/06

Another 30 minutes on the treadmill. Whew, I am ready to start lifting... Gonna do legs again tomorrow ~ wahooo!

[mom24boys]

hiyas & welcome

[jspirate]

hiyas & welcome

hiyas to you too... and thanks for the welcome

[jmc53]

Welcome.
Good job on the weight loss.
There's a site somewhere that enables you to make a pretty good estimate of your 1 RM based on what you're currently doing for multiples. I think dbx knows where it is.

[Hibiscus09]

Hi Jspirate! Nice progress report. You're cruising right along!

Hope the mole hole heals up quickly.

Nice journal and happy Monday!

[jspirate]

Hi Jspirate! Nice progress report. You're cruising right along!

Hope the mole hole heals up quickly.

Nice journal and happy Monday!

Thanks for the feedback Hibiscus!

I got back in the gym today ~ wahoo!!!

I am still nursing the stitches in my forearm so I did leg work such that I limited by arm use.

10/23/06 - 208 pounds

Pre-workout: 1 mile on the treadmill (10 minutes 15 seconds)

Leg Extensions (only 45 seconds between sets)
100X15
120X15
140X12
150X10
160X8

Seated Calf Raises (only 45 seconds between sets)
45X15
135X15
180X15
205X15
180X15
135X15

Leg Presses
180X10
270X10
360X8
450X4
360X7
360X7

Seated Leg Curls (only 45 seconds between sets)
80X10
110X15
115X15
115X15
90X15


Traveling for work this week so I will not be back in the gym until Thursday (maybe Friday).

Have a good week all

[jaguarr]

Sounds like you've made some excellent progress in the last year, man. I look forward to seeing what you do from here!

jag

[scienceteacher]

Pirates won a big one Saturday against SMU!!!!!!!

[jspirate]

10/24/06

Traveling for work, but the hotel has a treadmill so I did some cardio. It was my worst cardio session in over a year. At first I thought it was just from a sinus infection (or whatever the illness I have is), but then I also realized that I was at 3500 feet as opposed to my usual sea level (elevation). I am guessing the partial pressure of O2 at 3500 feet might be enough to be a factor.

I did 30 minutes total, but I stopped once at 10 minutes and once at 20 minutes. Each break lasted 1 min (brisk walking). I was really surprised that I stopped. At sea level I can do 3 miles in 30 minutes without too much trouble.

10/25/06
I am not feeling well so I decided to skip cardio and rest today.

Whew, my diet has been for crap the past two days... Being on the road and not feeling well is a recipe for "diet disaster."

[jspirate]

10/26/09
209 pounds

Did 30 minutes on the StepMill.


Legs tomorrow!
Only 5 more days until I can resume regular workouts!

[scienceteacher]

Have a good weekend JS, I know you're looking forward to next week.

[Hibiscus09]

Sorry you've been feeling poorly! High altitude gets me too!

Happy Friday!

[jspirate]

Sorry you've been feeling poorly! High altitude gets me too!

Happy Friday!

Happy Friday to you too!

I am feeling alot better now and I am off the mountain and back to sea level

In fact, I am headed to the gym in about 20 minutes. Don't tell the doctor, but I am gonna do some squats today ~ wahoo!

[jspirate]

10/27/06

Pre-workout: 1 mile on the treadmill (9 minutes 50 seconds)

Squats
I had someone critique me today and I found out that I was not getting down to parallel. So I lightened the load and took every rep to at least parallel.

90 seconds between sets
135X8
185X5
155X8
155X8
155X8

Only 90 seconds rest before starting Leg Presses.

Leg Presses
90 seconds between sets
180X8
360X8
410X8
430X5

Leg Extensions
90 seconds between sets
100X15
140X10
150X10
170X7
170X7

Seated Leg Curls
90 seconds between sets
100X10
140X9
130X10
120X10

Standing Calf Raises
90 seconds between sets
135X10
225X15
305X15
305X15

Only 90 seconds rest before starting Seated Calf Raises

Seated Calf Raises
90 seconds between sets
135X15
180X15
225X10
180X15

The stitches in my arm didn't bother me a bit. I am flirting with doing some light upper body work tomorrow

[scienceteacher]

Good WO JS,
Going ATG on squats is better on the knees.

[jtroster]

Good WO JS,
Going ATG on squats is better on the knees.

Right! With ATG you will know if you are going low enough. Just don't bounce at the bottom. That is hard on the knees.

[jspirate]

Thanks for the feedback

Hmmm, is ATG really ATG or is that just a way to say "past parallel?" The way I envision ATG is having my calves touch my hamstrings. That seems a bit overwhelming to me.

That being said, I am really just getting started doing squats. If I need to go lower I would rather start doing that now with reasonable weight. College (20 yrs ago) was the last time I spent any real time in the squat rack. I would bet that I was doing them incorrectly then though...

This time around I consulted Ripptoe's book

[scienceteacher]

For me it's hams and calves touching. I don't have alot of problem getting that low though. I was a catcher in college. I think you've got to atleast get to or better yet past parallel.

[jspirate]

For me it's hams and calves touching. I don't have alot of problem getting that low though. I was a catcher in college. I think you've got to atleast get to or better yet past parallel.

Wow. That makes the squat routine you do very impressive. If I put 305 on my shoulders and when down calves to hamstrings I am fairly sure I would be staying down there

I guess I have a new long term goal now

[jspirate]

10/28/06

First day doing upper body since I got the stitches in my forearm. The stitches felt fine, but I was not exactly "in the zone" with my workout. I have missed 10 days though, so I am not discouraged in the least.


Pre-workout warm up - 10 minutes on the elliptical

75 seconds between sets and 2 minutes between exercises unless otherwise noted.

Wide Grip Pullups
0X5
30X8 (weight helping)
30X8 (weight helping)
30X6 (weight helping)

Cable Rows
80X10
120X12
130X10
140X7
150X5 no rest then 100X10

Arnold DB Presses
40X8
50X8
55X5
50X7

External Rotations
25X8
30X8
35X3
30X6 no rest then 15X8

Spider Curls
60X10
70X7
75X4
65X5

Incline DB Curls
30X6
25X7
25X7
25X7

Post workout cardio - 20 minutes on the treadmill.

Tomorrow will be chest, tris and deads

[scienceteacher]

Good job on the workouts JS.