The adventure begins... - JP Fitness Forums

kjcreigh · 04-20-2006, 10:26 PM

Hey all, I'm pretty new here. I've swung by a few times only to read, never to post. Here goes my first log. Right now I'm doing waterbury's TBT and I'm coming up on my third workout (tomorrow) of the third week. Here is my stats first off:
6'4, 195 lbs, not sure on body fat (I'll post some pics soon so you guys can estimate)
Squat: 185x10 (weak, I know, but I've always had trouble with them)
Bench: 215x5
Dead: 250x5
Pullups: 22
40 yd. dash: 4.88 seconds
3 mile: 22:46

My diet...well I'm cutting, but I'm not sure how effective it's been. I track my numbers at fitday but it's hard to be sure when you live in a dorm and all of your food is from a cafeteria...but I do eat 2 protein shakes per day. Here is an average day:

Breakfast: 2 eggs over easy, 2 slices of wheat toast (nothing on it) 1.5 cups of cherrios, 2 cups of 2% milk between drinking and cereal

Morning snack: Usually protein shake (1 cup skim milk, 2 scoops whey (ON), 1 tbsp natty PB, some ice, and sometimes honey)

Lunch: Roasted chicken breast (skin not eaten), yoplait light yogurt, and whatever veggie they cook

PWO (mid day snack): Protein shake (same recipe as above, but leave out PB) and 2 slices of 12 grain bread (I need to get carbs somehow)

Dinner: Usually more roasted chicken, more veggies, maybe a banana or some other fruit, sometimes I get the fish if they are cooking it.

Bedtime snack: Depends; sometimes I buy those breakstones cottage cheese combos that have cottage cheese and the fruit "jelly" in it or I'll eat some tuna or something like that.

Average calories tend to break out right around 2600-2800 per day (I'm cutting) and I drink about 3-4 full nalgene's per day.

I work out three days a week around 3:30 in the afternoon, on off days I climb (rock) at the local gym and that tends to be about 2-3 hours, but I'm only on the wall for 20-30 minutes per session. I have noticed large forearm development from this and my dead has gone up signifcantly. That's me in a nut shell. So here is Weds. workout.

Incline dumbbell bench: 4x8x65 (each hand)

Dumbbell bent over row: 4x8x65

Hack squat (first time ever...): 4x8x195

RDL: 4x8x195

Mil. press: 4x8x105

Calf raises: Hard to say how much weight, I just pile plates on the leg press (it's all I've found it to be good for lately)...but I had 6 plates on each side so that by 4x8.

Thanks for wasting your time reading this. Any comments or advice is greatly appreciated. I'll get some pictures up by the end of the weekend so you can bash my belly (my abs are so close).
-KJ

RLP71586 · 04-20-2006, 11:15 PM

22 pullups is really impressive. So is your 3-mile time, at least to me. I would never dream of running three miles unless I ended up drafted into the military or it was a life or death situation haha.

Really the squat numbers aren't that bad considering height and weight. I have a friend that is about your height who looks like he is going to tip over every time he squats.

Ogedei · 04-21-2006, 04:41 AM

Just one simple comment on the diet, well more spcifically on your PWO. Immediately after your workout is the ideal time for simple carbs. You might want to consider ditching the bread for something even simpler like....dextrose

I believe most research shows rations of 2:1 or higher carbs:protein in PWO drinks.

For more info check out the "adam's diet" in the nutrition section or do a search for PWO on the main training section.

Og.

Mahler · 04-21-2006, 06:43 AM

It's great to see you posting a log.
You seem to have pretty decent upper body strength based on on your bench and pullups, which are impressive.
Welcome, aboard.

jruck37 · 04-21-2006, 06:51 AM

Great to have you here, KJ!

Following along Ogedei's line of advice, some of us use Gatorade in our PWO, too... 2 scoops gatorade (usually orange) plus 1 scoop of vanilla whey protein in water, not milk.

kjcreigh · 04-21-2006, 07:53 AM

Quote:

Originally Posted by jruck37

Great to have you here, KJ!

Following along Ogedei's line of advice, some of us use Gatorade in our PWO, too... 2 scoops gatorade (usually orange) plus 1 scoop of vanilla whey protein in water, not milk.

Thanks guys...so I should use water even though the milk is fat free? I know that's the big concern in the PWO so my skim milk is fat free.
-KJ

kjcreigh · 04-21-2006, 07:56 AM

Quote:

Originally Posted by RLP71586

Really the squat numbers aren't that bad considering height and weight. I have a friend that is about your height who looks like he is going to tip over every time he squats.

Haha that is definitely me. I have such trouble. I am a pretty flexible guy but ass to grass for me seems impossible. Oh yeah, that is the kind of squats those numbers are for. At least they are "as low as I can go without crying" squats.
-KJ

jruck37 · 04-21-2006, 08:23 AM

Quote:

Originally Posted by kjcreigh

Thanks guys...so I should use water even though the milk is fat free? I know that's the big concern in the PWO so my skim milk is fat free.
-KJ

I just use water because I'm using gatorade mix. If I wasn't using gatorade, I'd be using skim milk, too.

Here's a recipe to a good blended PWO that I actually have for breakfast most mornings, when I'm in a hurry...

6 frozen strawberries
1 banana
1 cup skim milk
1 cup orange juice
1 scoop whey protein
4-5 ice cubes

Ogedei · 04-21-2006, 08:35 AM

I am lazy and drink chocolate milk after workouts

Og.

kjcreigh · 04-21-2006, 02:57 PM

Ok, so second recorded day coming in...now.

I hit the gym hard today at 3:30 and was out by 4:30 with warmup and stretching afterwards. Workout today was as follows:

Front squat: 3x15x100

SLDL: 3x15x115 (actually, more like 112 since it was 15kg plates instead of 35 lbs..oh well)

DB bench: 3x15x45 (holy cow these are exhausting)

Supine rows: 3x15xbodyweight with feet on floor (these are even more tiring)

Seated rear lateral raises: 3x15x12.5 and 15 for the last two sets

Hanging leg raises: 3x15

Pretty good workout--although these high rep days are brutal. I guess that's what I get for jumping from the Waterbury Method into TBT, eh?

On to another matter, I have been thinking pretty seriously about trying to get CPT certified, but there's so many certifications (ASCM, NSCA, ACE, etc). Which one is best? Which one is easiest? And if anyone can recommend a good book or two to pick up about working out (will the NROL give info on weight exercise in general or only specifically about that program?) I would appreciate it.

Thanks for stopping by.
-KJ

Steve-O-68 · 04-21-2006, 03:05 PM

I'm working on getting NSCA certified... I found some NSCA study guides and stuff at my local library.

ACE is prolly the easiest, but from what I hear, doesn't carry much weight. NSCA is said to be the gold standard in the industry.

oxymoron · 04-21-2006, 05:41 PM

Looks good - I did TBT a few months ago and really liked it..

kjcreigh · 04-22-2006, 10:37 AM

So I have some pictures. I convinced my girlfriend to take them this morning so here they are. Feel free to give critiques and estimates of BF%. Have a good weekend.
-KJ

kjcreigh · 04-22-2006, 10:40 AM

Sorry, wanted to put a few other pictures in. Here is one of me from almost a year ago (more like 12.5 months) and one more from today. Thanks for your time.
-KJ

RLP71586 · 04-22-2006, 11:03 AM

Nice improvement from a year ago. How much weight have you lost?

kjcreigh · 04-22-2006, 11:21 AM

Quote:

Originally Posted by RLP71586

Nice improvement from a year ago. How much weight have you lost?

I'm not really sure. I didn't like stepping on the scale that much and when I did I would lie about how much I weighed...but I am pretty sure I was 230-235 then and now I'm about 195 (but so much stronger) so 40 lbs or so?
-KJ

BFG · 04-22-2006, 04:01 PM

great work there Mr on the changes you made. looking at the current pictures Id guess you are around 15% mark.

You have great upper body definition tho.

kjcreigh · 04-24-2006, 03:18 PM

Great workout today!! I was feeling dead on in all my lifts and it felt great

Anywho, I'm doing TBT and I'm on a superset week so this is the set up
A1, 60 seconds, A2, 60 seconds, repeat. Also, 60 seconds between each exercise pairing (i.e. a2 and b1)

Dead: 4x5x275 (drastic improvement here)
Lunge: 4x5x120

Decline bench: 4x5x225
Pull ups: 4x5xBW+25

Skull crushers (I think...the one standing up with a dumbbell overhead...ya) 4x5x75
Barbell Curl: 4x5x80

On another note, these next two weeks are dead week and finals week for me so my time in the gym will be limited but I'm going to make sure to squeez in some time. Wish me luck.
-KJ

kjcreigh · 04-24-2006, 03:27 PM

Quote:

Originally Posted by Ogedei

Just one simple comment on the diet, well more spcifically on your PWO. Immediately after your workout is the ideal time for simple carbs. You might want to consider ditching the bread for something even simpler like....dextrose

I believe most research shows rations of 2:1 or higher carbs:protein in PWO drinks.

For