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  1. #1
    Doing it right, I think. jspirate's Avatar
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    Jspirate's journal of change

    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.
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  2. #2
    Doing it right, I think. jspirate's Avatar
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    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.
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  3. #3
    Doing it right, I think. jspirate's Avatar
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    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
    Last edited by jspirate; 10-18-2006 at 10:11 AM.
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  4. #4
    Going for strong and lean jtroster's Avatar
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    Welcome to the journals section.
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  5. #5
    Registered User scienceteacher's Avatar
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    Good luck and good job to a fellow Pirate.
    I will see abs!
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  6. #6
    Doing it right, I think. jspirate's Avatar
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    Grrrrr

    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!
    Last edited by jspirate; 10-18-2006 at 04:21 PM.
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  7. #7
    Doing it right, I think. jspirate's Avatar
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    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
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  8. #8
    Registered User Gunn27's Avatar
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    Originally Posted by jspirate
    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!
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  9. #9
    Doing it right, I think. jspirate's Avatar
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    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*
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  10. #10
    Doing it right, I think. jspirate's Avatar
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    10/22/06

    Another 30 minutes on the treadmill. Whew, I am ready to start lifting... Gonna do legs again tomorrow ~ wahooo!
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  11. #11
    Registered User mom24boys's Avatar
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    hiyas & welcome
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  12. #12
    Doing it right, I think. jspirate's Avatar
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    Originally Posted by mom24boys
    hiyas & welcome
    hiyas to you too... and thanks for the welcome
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  13. #13
    ThunderfromDownunder jmc53's Avatar
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    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.
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  14. #14
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    Hi Jspirate! Nice progress report. You're cruising right along!

    Hope the mole hole heals up quickly.

    Nice journal and happy Monday!
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  15. #15
    Doing it right, I think. jspirate's Avatar
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    Originally Posted by Hibiscus09
    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
    Last edited by jspirate; 10-23-2006 at 05:52 PM.
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  16. #16
    Shut Up And Lift! jaguarr's Avatar
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    Sounds like you've made some excellent progress in the last year, man. I look forward to seeing what you do from here!

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  17. #17
    Registered User scienceteacher's Avatar
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    Pirates won a big one Saturday against SMU!!!!!!!
    I will see abs!
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  18. #18
    Doing it right, I think. jspirate's Avatar
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    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."
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  19. #19
    Doing it right, I think. jspirate's Avatar
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    10/26/09
    209 pounds

    Did 30 minutes on the StepMill.


    Legs tomorrow!
    Only 5 more days until I can resume regular workouts!
    Last edited by jspirate; 10-27-2006 at 04:40 AM.
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  20. #20
    Registered User scienceteacher's Avatar
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    Have a good weekend JS, I know you're looking forward to next week.
    I will see abs!
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  21. #21
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    Sorry you've been feeling poorly! High altitude gets me too!

    Happy Friday!
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  22. #22
    Doing it right, I think. jspirate's Avatar
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    Originally Posted by Hibiscus09
    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!
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  23. #23
    Doing it right, I think. jspirate's Avatar
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    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
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  24. #24
    Registered User scienceteacher's Avatar
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    Good WO JS,
    Going ATG on squats is better on the knees.
    I will see abs!
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    Going for strong and lean jtroster's Avatar
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    Originally Posted by scienceteacher
    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.
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  26. #26
    Doing it right, I think. jspirate's Avatar
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    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
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  27. #27
    Registered User scienceteacher's Avatar
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    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.
    I will see abs!
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  28. #28
    Doing it right, I think. jspirate's Avatar
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    Originally Posted by 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.
    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
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  29. #29
    Doing it right, I think. jspirate's Avatar
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    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
    Last edited by jspirate; 10-28-2006 at 04:28 PM.
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  30. #30
    Registered User scienceteacher's Avatar
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    Good job on the workouts JS.
    I will see abs!
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