Chronicles of Barbaric - JP Fitness Forums

ebarbaric · 05-11-2006, 01:10 PM

First attempt at a fitness log... so feel free to make fun and hopefully provide a bit of feedback as well!

After taking a look at a few different logs on here, I realized I have a long road ahead to increase strength and weights. Since I've been doing pretty much all my training in the basesment with company of an MP3 player, I figured maybe having something like this would kick things into the next gear.

A bit about myself... I'm 25, 5'11" currently weighing in at 172lbs, with a bf percentage of what i would imagine is mid-teens. About a year and a half ago I decided to get in shape because situation I was in was somewhat of an upward spiral. At that point in time i was 207lbs with getting-to-be-snug 38" waist. Since then it's been a steady battle to get to this point (and 33" pants)

Now, I am pretty active and spend a lot of time mountainbiking, running, martial arts and weight training. The battle has shifted from general weight loss to muscle gain and fat loss. I've completed several programs and am currently starting the New Rules of Lifting, which I'll keep track of here.

The usual week consists of:
Mon, Wed, Fri - Mixed Martial Arts
Tue, Thu, Sat or Sun - weight training
HIIT - once or twice a week when i can fit it in

Diet-wise, I'd like to believe I have it dialed in... but I will be attaching the plan I've made for myself for your review as well. The size of the doc file is too big for the upload limit I guess.

Later on, I'll post the first couple workouts I've had so far, and start this log-business hopefully on the right foot.

I'd like to thank everyone who helped me on these forums already and I'm looking forward to reading some more advice, criticism and comments.

Thanks,

e.

gobbla · 05-11-2006, 01:18 PM

welcome to the boards\training logs.

Steve-O-68 · 05-11-2006, 01:43 PM

Nice title! I look forward to reading thru your log.

Ogedei · 05-11-2006, 03:02 PM

Welcome to the logs man! Good to see you here!

Og.

Buk · 05-11-2006, 03:15 PM

Don't worry, you will get the feedback and motivation you need here. Welcome aboard.

Mahler · 05-11-2006, 03:44 PM

Welcome to the Training Logs. Nice to have another member. You will get the motivation you need, right here. I, too, work out in the basement and this place is my locker room. Good to have you aboard.

finboy · 05-11-2006, 04:09 PM

Great job on the weight loss and welcome to the logs!

-fin

ebarbaric · 05-11-2006, 06:24 PM

Thank you so much for the welcome!! I really appreciate it.

Well... I'll just leave the backlog alone and start with today's workout. I am currently in the break-in phase of NROL, and by now have completed four workouts total, the one below being the fifth, total.

Workout A:

Squat
70lbs x 15
70lbs x 15

Lunge
45lbs x 15
45lbs x 15

2 point row - elbow out
20lbs x 15
22.5lbs x 15

Push-up
15 reps
15 reps from swiss ball

Swiss Ball Crunch
7.5lbs x 20
10lbs x 20

ebarbaric · 05-11-2006, 06:38 PM

And... for some more info...

The meal plan I made wouldn't upload so you can get it from here:
http://www.ebarbaric.com/private/mealplan.doc

And I'm attaching some pics from today as well, so see if my mid-teen approximation of bodyfat is about right. Thanks again for everyone's welcome, I'll try and keep this somewhat interesting to read hehe.

And here's the pics:
http://www.ebarbaric.com/private/2006-05-10.JPG
http://www.ebarbaric.com/private/2006-05-10a.JPG
http://www.ebarbaric.com/private/2006-05-10b.JPG

Lost Dog · 05-11-2006, 07:11 PM

Welcome aboard and good job on your progress, so far.

How's the fat loss progressing?

Good job documenting your meals out, too. I'm just guessing that you deleted the veggies so the file would be small enough to upload?

You accidentally left some spinach in there...

You eat a lot of healthy stuff. About the only thing I would suggest you change is swapping some of that bread and cereal for veggies. I'm not anti-bread, per se. I love it. I just don't eat much of it. If your fat loss is headed in the right direction still, I suggest changing nothing.

By the way. I'll be happy to join you in the "gaining strength" dept. However, those weights x 15 reps are nothing to sneeze at. You'd be surprised how some of the strong guys at the gym peter out when they have to lift anything more than 10 times in a row!

Ogedei · 05-11-2006, 07:51 PM

I like your meal plan concept. I think anyhow

Are you basically set up with 3 different breakfasts you choose from, 5 different lunches and 4 different dinners, allowing you a fair bit of mix matchery, while still knowing exactly what your eating?

Og.

ebarbaric · 05-11-2006, 09:15 PM

Regarding the meal plan... I used to track EVERYTHING on fitday and that took way too much time and effort, and seeing as I ate similar things most days, I figured to make something easy to follow and balance out the meals so they're close in calories and such.

Like Og said, I have a few choices for each meal, with macro breakdown being fairly close between all of them. Depending on the day I'll mix and match for intake.

Concerning veggies.... I tried... I really did... I just can't seem to find any that I actually like and could use instead of cereal or bread. Another consideration for me is how fast i can get this stuff made. Most meals on there are 15 minutes or less. Any suggestions on what veggies I could incorporate in there? What kind of stuff keeps if it's cooked? What would be quick to make?

Ogedei · 05-11-2006, 10:03 PM

I've started moving towards fresh veggies for my dinner meals, salads or stirfrys are both pretty fast.

Other suggestions would be to check out the frozen section. I use alot of mixed carrots/peas/corn. They make other blends though with brocolli as well as frozen pepper strips. One of my favorite things is frozen Mango chunks.

Also carrot sticks can be eaten raw as can brocolli and cauliflower.

You could also look into supplementing with Greens+

Just a few thoughts for ya.

Og.

Lost Dog · 05-12-2006, 01:01 AM

I eat a lot of raw veggies, cut up and put in little baggies, ready to grab and go.

I also buy large bags of veggie mixes and cook a whole bunch at once and put them in tupperware containers. Reheat and eat. Or, reheat and pour into an omelette.

ebarbaric · 05-12-2006, 09:45 AM

Motivation:

Well, I have been battling it out with a strep throat/cold/flu/whatever for the past week, and it seems like it's finally starting to subdue. Because of it, I've had to miss MMA training a couple times already.

I usually don't let illnesses stop me from training. Instead of doing martial arts and getting everyone else on the team sick, I did some HIIT sessions on a hill close to my house (eau claire stairs area for the calgary people). It was one of the most taxing sessions I've done in a while. I'm guessing the snot buildup meant a somewhat smaller lung capacity and perhaps made breathing a bit harder... I was only able to complete 8 uphill sprints and it felt the same as when i first started running. Coughing up stuff at the top, feeling like your quads are set on fire... but so rewarding at the same time knowing that you pushed yourself to get it done no matter what.

I recently listened to Stephen Covey's 'Seven habits of highly effective people' (audio book) and there is something in there that may help other on these forums as well. One of the habits was to start with the end in mind. What is your end goal? What do you want to acomplish with this fitness training? Do you have a clear image of what your want your body to look like when you're 'fit' ?

Once you have that on lock, all you have to do is make steps towards that goal. Every workout, every healthy balanced meal, every run, every vegetable counts as a step towards that goal. It may take quite a few steps, but at least you know you're heading in the right direction. Thinking like this helps me stay on course.

Another point of thought which would tie into this would be a phrase I really like from 'Tao te ching'. It says "Don't let your view cloud your vision". It can be applied so many different ways, but staying with fitness, and what I mentioned earlier... Don't let what you see or feel right now discourage you from your goals and working harder towards them. Things may not be as you want them to be right now, but with that end result or vision in mind and hard work, it's bound to happen. I guess this would mostly apply towards people who are not yet in their wanted state, me being one of them.

-----------------------------------------------------------------------

Today started off great with a nice sunny morning, hearty breakfast and an excellent ride into work. I'm really looking forward to going back to training tonight, as I missed last couple classes due to sickness.

MMA is a great tool for conditioning and confidence building, and I would recomend it to anyone looking to get into martial arts.

ebarbaric · 05-12-2006, 09:33 PM

Tonight, our instructor was sick so I was asked to assume that duty and lead class. That was a very rewarding experience.

I am by no means the most experienced guy on our team, but I guess I give off a responsibile vibe or something hehe. It was great to come up with some stuff to work through. We had a newcomer tonight as well. I was pleased to hear that everyone enjoyed the workout by the end of class.

That is one place currently in my life, that I know I get full respect, trust and honesty from people. For that hour and a half, I am able to forget about work, stress, money and everything else and focus solely on connecting the mind with the body. Everyone has respect for each other, and helps each other out... a true team effort. It's one of the main reasons I enjoy this sport so much.

This is possibly even stronger today, because of work related BS. With the way things are being ran, in a company of very small proportions, I feel like there is no trust.... no loyalty.... no honesty. It just makes those few hours a week training without holding anything back that much better.

ebarbaric · 05-14-2006, 11:48 AM

Workout B:

Deadlift
80lbs x 15
80lbs x 15

Step up
25lbs x 15
25lbs x 15

DB Shoulder press
20lbs x 15
20lbs x 15

Close Grip chin up (instead of pulldown)
15 reps bw
14 reps bw

Reverse crunch
20 reps
20 reps

That was yesterday, for today being the day off I started the morning off with some heavy bag work and combo practice.

Hoping to get on the motorbike today and spend some time out while it's still nice and sunny.

ebarbaric · 05-18-2006, 09:06 AM

This was done on Tueday...

Workout A:

Squat
75lbs x 15
75lbs x 15

Lunge
50lbs x 15
50lbs x 15

2 point row with elbow out
20lbs x 15
20lbs x 15

Pushup
15 reps from swiss ball
15 reps from swiss ball

Swiss Ball crunch
20 reps x 10lbs
20 reps x 10lbs

One more left today, and break-in is done. I will have finished 4 of each workout. Will be taking some time off this weekend and then starting next tuesday drop into either fatloss or strength.

It would probably be a good idea to build or buy a squat rack for those 1reps.