Blackjack's Gettin' Stronger - The K.I.S.S. Plan - Page 3 - JP Fitness Forums

Blackjack · 10-15-2006, 11:53 AM

Sat Workout

Flat Bench - 6/175lbs; 3/195lbs; 6/185lbs; 3/205lbs; 10/155lbs.
==>Realized later that this was 10lbs less than what I lifted last week. Felt much better about form and no shoulder pain however.

Superset - BOR/Decline Cl Grip Bench Press
==>Figured that due to something with my bench setup for my decline bench press, that's what's been irritating my back so I'm going to switch it up to close grip DB presses or floor presses.

Superset - DB Fly/Reverse Fly

Sun Workout

Back Squats - 6/195lbs; 3/215lbs; 6/205lbs; 2/230lbs*; 9/185lbs
==>PR on squats - I realize it seems pretty light to most of you but this is a lot of weight to squat for me - remember I'm 6'-4" and only weigh a little over 200lbs - read: chicken legs. This is pretty heavy for me.

Superset - RDL (3x8x195lbs) / Planks (3x20s) / Standing Shoulder Raises.

Rode the bike for 20 minutes as well - steady state with moderate resistance - 10 minutes forward + 10 minutes backward.

Blackjack · 10-16-2006, 09:05 AM

No workout today - scheduled off day.

Started diet however.

Meal One - 3 whole eggs (over-easy), 1c sugar snap peas, fish oil, multi-v & 16oz Green Tea.

Meal Two - Assorted veggies salad with roasted turkey & caesar dressing.

Meal Three - Pepperoni, mozz cheese sticks, 1c mixed veggies, 1 tbsp butter.

Going to also mix one apple in there somewhere along with 5g creatine & two doses of BCAA. Will calculate macros later.

I'm following the GS Diet template but not following the diet to the letter. I'll let you know what the differences are as I go along.

Blackjack · 10-16-2006, 09:20 AM

Starting Measurments for this diet phase...

Weight - 207.0 lbs
Waist - 35"
Ab - 35.5"
BF% - 14.4%, 12.6%, 12.6%, 11.7%, 11.7% (figuring about 12.2% avg)

Blackjack · 10-16-2006, 09:31 AM

Still trying to make small changes to my diet to make it better. This morning's addition...Green Tea. Went to the grocery store with my wife last night and saw that Lipton had Mint-Green Tea. So I decided to try it.

Took 4 bags in a large coffee cup and microwaved for 2 min, then let it sit for about 5 min. Then I filled a pitcher with about a quart of water and dumped it in. Tried it this morning with a cup before breakfast and one with...not too bad. Definately better than I thought. And it really did pick me up. Most likely it's the caffeine but...

May try to find a way to bring in a cup or two more...or I may just make some here with the hot water out of the coffee machine. Going to keep this in without using Hot Rox or Spike for a while and see how my CNS responds and how my workouts will be.

cappuccino · 10-17-2006, 06:40 AM

looking good, Ted! Iced green tea is pretty good. I have the hot water from coffee machine in the mornings. It's really nice, especially on chilly mornings.

I was surprised that I was able to workout just fine, even though I felt pretty depleted. So even though you feel like you need a spike for a good workout, try it without, and you just might be surprised that you can get the weight up even if you feel depleted. I did feel a little light-headed once or twice, but I feel like my increases have been about the same as when I was eating free-for-all

Blackjack · 10-18-2006, 12:35 PM

Not a good week thus far...Took a scheduled Day off on Monday. Our son was up from 1 to 3 a.m. on Monday night, so I couldn't workout Tue a.m. Last night was quiet and I decided to sleep in to help recover from the night before. Diet has been pretty tight although work has been nuts this week as I'm involved in a special project keeping me away from my desk all day, so I haven't been tracking my intake like I should. Sticking to the plan however, we'll see. Most likely I'll have to tighten things up next week.

Going to do deadlift workout tomorrow a.m. and may change up things over this weekend. Stay tuned...

Blackjack · 10-19-2006, 09:59 AM

Deadlift workout went into the crapper again this a.m. I don't know if my back is injured, tired or what but as it stands right now, I can't deadlift without pain and a lot of "weakness" in my lower back. When I drive with my legs, my back just can't keep up and I end up with straight legs lifting the weight with my back...sucks.

I was pretty pissed this morning.

I guess what I need to do is 1. back off on the weight and improve my form 2. Improve my lower back/glute strength. What I'm struggling with is the fact that a couple weeks ago I could do this level of weight without pain and I've been doing squats and RDL with pretty high weight on other workouts during the week. This makes me think it may be an injury...although it's an all over ache/pain, nothing sharp or localized.

Finished up with some Front Squats (4x6x135lbs) & Swiss Ball Jacknives (4X12Xbw).

Not Happy = Ted

Blackjack · 10-20-2006, 02:19 PM

Track intervals this a.m. Pretty chilly, but calm so it wasn't bad at all.

Did a little different, just did 8 intervals of about 250m. Lasted about 50-60 sec sprint followed by 1-2min rest.

Pretty winded...good workout.

gregl515 · 10-20-2006, 02:26 PM

Stick with it. You are doing well just working and trying to do your best.

galya · 10-20-2006, 02:34 PM

Can you have someone look at your back and form?
Hang in there, it's all a part of the journey!

Blackjack · 10-20-2006, 03:54 PM

What I need to do is video-tape some of my movements - squat, dead, bench - and evaluate them myself and maybe even post them for others to evaluate. It's just a matter of doing what I say I'm going to do.

Thanks for the input - I appreciate it. I was getting a little lonely in here, not sure if anyone was reading.

Ted

cappuccino · 10-20-2006, 04:11 PM

yeah, get to posting those videos! We're reading

Blackjack · 10-23-2006, 08:32 AM

Last week was a bit of a disappointment - work is nuts and home is nuts right now. I was involved in an "event" all last week which kept me away from my desk and my normal job. So my diet left some things to be desired. Issues with my workouts reported above. None-the-less, I still lost 2lbs and about an inch off my waist and 3/4 of an inch off my gut.

This week, the diet will be much tighter.

Decided to change things up a bit this weekend so I started the TT Hardcore Fat Loss workouts on Saturday and did bike HIIT on Sun. Here's what Sat's workout looked like...

Superset 1 - Flat Bench (3x6) / DB Row (3x6)
Superset 2 - DB Triple Press (3x6) / Bent-Over-Row (3x6)
Finished with a 3x20 set of deadlifts...have never done deads in high reps like this. Not sure on the weight so I started with 115lbs. Didn't quite get all 20 reps without stopping to catch my breath.

Really good workout - as usual with TT - sweating quite a bit even doing just upper body stuff - looking forward to the remaining workouts later in the week.

Another interesting week this week. I'm still up for this promotion in my dept. I have 5, count 'em 5 hours of interviews scheduled for tomorrow and another one on Friday...SIX HOURS OF INTERVIEWS!!!! A little overkill if you ask me, but I digress.

My wife was up most of the night with contractions - she's certain they are Braxton-Hicks (sp?) but I'm still a little concerned. Carpets in the baby's room are getting cleaned on Wed, then we can finish up the nursery - starting to get nervous.

World Series with my Tigers is on all week so I've been staying up late watching that...not getting enough sleep. If I get two workouts in this week it'll be good.

Stress Level = Orange (bordering on Red).

Ted

Mahler · 10-23-2006, 08:51 AM

Congrats on the Squat PR. The deads will come together. Just don't push it if you are feeling pain. It sounds like you have a plan for correcting it, but take it easy.

Blackjack · 10-24-2006, 03:23 PM

OK workout today, I'd give a 'C' due to the fact that I had trouble with the amount of weight to use on these supersets along with my ongoing back issues.

Superset 1: Wide Stance Squats (3x8) / Weighted Sw Ball Crunch (3x15)
Superset 2: Front Squats (3x8) / RDL (3x8)
Superset 3: BW Ckt: Prisoner Squats (10) / Pushups (10) / Diagonal Lunge (10 ea side) / Rev Pushup (10) / Jumping Jacks (60).

I added the pushups to the bw ckt just to break up with leg exercises a bit. Very tough workout. Need to low a lot of the weights and maybe substitute something for the wide-stance squats due to my weak back side. The bw circuit at the end was TOUGH.

Blackjack · 10-24-2006, 03:53 PM

Diet

Macro breakdown from yesterday is right where I need to be:

Fat 58%/Pro 32%/Carb 10%

However, I went over on my calories by about 150kcal. Need to work on that.

Felt very lean yesterday, pants were just kind of hanging on me for some reason. Looking forward to see what this week of TT + a tighter diet brings.