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
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.
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.
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
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.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
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.
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
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
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
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.
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
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
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
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)
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
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.
Ok I've been looking for dextrose online and it's only 4g's of carbs per 1.25 tbsp. That means to double my protein intake I'd need like 10 tbsp per shake? That seems like a large amount. Any help is appreciated.
-KJ
So I ran out of my protein powder (ON Chocolate Whey) and went to the local store to buy more...they were out of ON so now I've tried IDS and i'm gonna say, it's pretty good.
Anywho, my workout today was a superset workout (A1,A2,A1,A2, etc) consisting of 4x8 of each exercise, 90 seconds between sets and 90 between pairings.
Pretty good workout today, just sucks now because I have to finish a final paper for tomorrow and study for a final for tomorrow. Have a good day ladies and gents.
-KJ
Another pretty good workout today. I'm still doing Waterbury's TBT (although I just received my NROL today and am very excited to start it, but I have 4 weeks of TBT left) and today was a 3x15 day, supersets of everything with 120 between each exercise and exercise pairing. Went as follows:
Front Squat: 3x15x95
SLDL: 3x15x115
Flat BB bench: 3x15x135
BO BB rows: 3x15x95 (I am trying to work on these, I have a solid vertical pull but my horizontal isn't that great it appears)
Hangling Leg Raises (to pike position): 3x15
French Press: 3x15x100
I'm feeling pretty good about this workout and my cutting is going pretty well. I think I'm noticing a change in my gut (since that's about the only place I have fat left) and I've seen a 2 lb change in the scale since last time I stepped on. Also I have 3 finals left until I am done for the semester then I'm either heading to DC for the summer or going home to Chicagoland area. Thanks for checking up on me
-KJ
So another good workout today. Had to make it a quick one since I have some studying to do before my final tonight in Spanish Linguistics (wish me luck...) so here's my workout. Again, TBT, today was a 2x18, straight set day.
Back squat: 2x18x135
RDL: 2x18x135
Incline BB bench: 18x115, 16x115 (so heavy...)
Chin ups: 16xBW (didn't wanna go too crazy here) and 14xBW
Seated calf raise machine: 2x18xmax on machine (I think 300)
Rear lateral raises: 2x18x12.5
Short and sweet, 120 seconds between each set. Felt pretty good on the squats, but the incline bench pretty much destroyed me. Anyways, I gotta run to the library and study some spanish linguistics then some Arabic, so I'll catch up more later. Have a good day, guys.
-KJ
No problem. I have a link to all of Waterbury's workouts on in my bookmarks; sometimes I randomly go through them until I find one to do. He is by far my favorite trainer, although I'm not really sure why...
-KJ
I had an opportunity to meet him at JP retreat last year. He puts a huge amount of thought and science into his program design. I've done 3 or 4 of his programs and am currently doing TBT again with good results.
That's why I wanted to see the article. I pulled the old log and got at it. Some of the things you mentioned where exactly like I was doing it. It was obvious I needed a refresher.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
Great work so far KJ. All of those high rep sets are brutal. Great work on those chin-ups; kuri, we got another big guy who can bang out some great chin-up numbers. I am sure that the climbing helps, I gotta get back on the wall some more. You've got got 2 good attributes for the wall, pull-up strength and height. You have a pretty decent 5k time, how often do you run?
The adventure begins...
I believe most research shows rations of 2:1 or higher carbs:protein in PWO drinks. 
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