Stronger and Faster: The Progression of an MBA Student

[Rangrs2000]

This time I'm back to try a workout log again...and I have a plan (and no, I'm not a cylon).

Primary Goal: To get stronger and faster (improved strength and conditioning). Borrowing from Eric Cressy, I'm aiming to make the glass bigger.
Secondary Goals: Aesthetic Improvements; "Look Good Naked."

I've divided the next 7+ months into 3 periods, to allow for goal setting and a mid-January trip to Disney. The three periods, and the primary focus for each period is:

11/26/06-1/14/07: Break In; Strength and Conditioning improvements. Get through the holidays without going bust. Eat at a slight caloric deficit.

1/20/07-3/31/07: Focus on building strength, with secondary focus on adding muscle. Eating at +250 calories

4/1/07-6/9/07: Focus on strength and conditioning, with secondary focus on shedding any extra blubber. Eating at -250 calories.

Nutrition:
I'll be following Dr. Berardi's Precision Nutrition plan. Using the PN caloric calculator, my baseline calories is approximately 2921 calories per day (or approximately 600 calories per meal and 400 calories per snack).

Lifting Workouts:
I've decided to go back to New Rules of Lifting for the first 2 phases of my plan. I'll start with the break-in and then progress to Strength 1. After Disney, I'll come back and go to Strength 2 and 3. I'm toying with the idea of progressing onto Ultimate Off-season in the spring, when the weather gets a little warmer.

Cardio/Energy Systems:
Anything that gets my blood flowing. From HIIT on the bike and swimming, to body-weight exercise circuits and Cardio-Conundrum circuits, I'll try and do it all. Variety is the name of the game.

Tracking my progress:
I have a few tools at my disposal in order to track my progress. These tools include:

[1]Body measurements (Weight, skin-fold measurements, girth measurements)
[2]Pictures
[3]1 Rep Max tests on the major lifts (Bench Press, Squat, Deadlift, etc)
[4]Conditioning drills outlined in Ultimate Offseason (as best as I can given equipment restraints).
[5]How I feel


What I hope to gain from this log:
I hope to set up accountability by using this log. I've had success in going from a fat boy to a FFB (former fat boy). But I've floundered without direction since getting to 180-190. I have a firm idea of what I want to do now and I hope that this will help me get where I want to be.

I'll list my beginning measurements and a pic or two in my next post. I hope that everyone out there will enjoy reading this log.

-Brian

[Rangrs2000]

Here are my measurements and stats, as of yesterday morning. The skin caliper stuff is as accurate as I could make it while doing the measurements by myself.

Weight: 193 lbs

Skinfold measurements

Triceps:13 mm
Chest:13 mm
Midaxillary:15 mm
Subscapular:18 mm
Abdominal:19 mm
Suprailiac:11 mm
Thigh:7 mm

Girth Measurements

Neck: 15 in.
Shoulders: 45 in
Chest: 39 in
Upper Arm: 11.9 in
Waist: 33.5 in
Hip: 37 in
Thigh: 38.9 in
Calf: 43.5 in

BF%: 13.5% (I think this is low because of the potential error caused by my taking my own measurements on the 7 sites; The girth measurements will be a better measure of my progress from week to week and month to month).

I'll post a profile pic for the start of my progress soon (I need to take one first).

[LisaS]

43.5 in calves ? or maybe a typo? or both added together?

[Rangrs2000]

My mistake...it should have read 16.8 in.

Thanks for catching that Lisa!

[Rangrs2000]

As promised, here are my starting photos. They were taken today on my web-cam (hence the low quality).

(Note: I think they are going to pop in as files, although it was my intent to have them display in line with the text. If anyone knows how to do that, let me know via PM. Thanks).

[Rangrs2000]

New Rules of Lifting: Break In A
(Note for all NROL entries: Book by: Lou Schuler and Alwyn Cosgrove)


Date: 11/26/06
Time: 5:30PM
Duration: 45 minutes

A: Squat, 2x15, 200 lbs

Superset with Full Rest
B1: Static Lunge, 2x15, 42.5lbs per db
B2: 2-point Dumbbell Row with Elbow Out, 2x15, 42.5lbs per db

Superset with Full Rest
C1:Push-up, 2x15, bw
C2:Swiss-Ball Crunch, 2x15, bw

Notes:

• For B1, subbed dumbbell for barbell.
• I forgot how Alwyn's workouts are always gassers. I went into this workout thinking it wouldn't be hard, but I'm pooped at the end of it.
• The body weight push-ups and crunches are a nice touch at the end of the workout. After the first 3 exercises, it is challenging to finish the last sets.
• NROL Break In B scheduled for Tuesday Morning
• HIIT on my bike (hybrid bike on indoor trainer) scheduled for tomorrow morning.

[Eustace]

Good work with setting up your goals and plan, very detailed! I've found that writing out my fitness goals and planning for those really helps to stay on track and make consistent progress.

[Rangrs2000]

Originally Posted by Eustace

Good work with setting up your goals and plan, very detailed! I've found that writing out my fitness goals and planning for those really helps to stay on track and make consistent progress.

Definitely... I've found that the following quote from John Berardi holds true for all aspects of fitness, not just nutrition.

Originally Posted by Dr. John Berardi

Failing to plan is planning to fail.

The other thing that is important is accountability. If your not accountable, your more likely to give in at the first sign of temptation. However, if you have someone or something to keep you on your toes, then your more likely to stick with the plan and do the right thing.

I hope to accomplish both with this log. What are your goals Eustace?

[bobby]

Looks like you've got things laid out pretty nicely. How tall are you? Where are you getting your MBA?

[Rangrs2000]

Originally Posted by bobby

Looks like you've got things laid out pretty nicely. How tall are you? Where are you getting your MBA?

I'm 6' and I'm going to Hofstra for my MBA (I'm going part time while working full time for a bank).

Thanks for the feedback.

-Brian

[Rangrs2000]

HIIT: Afterburn

Time: 6:30AM
Duration: 20 Minutes

Warm up- 5 Min

Repeated 3 Times:
60 Seconds All Out Intensity
120 Seconds Moderate Intentisy

Cool Down- 5 Minutes

Notes:

• It felt good to get my muscles moving after Break In A last night.
• My back is a little tight this morning. I think some Magnificant Mobility is in order after class tonight.

[Eustace]

Originally Posted by Rangrs2000

What are your goals Eustace?

Fat loss is my main goal right now. I've lost a little over 70 lbs over the past 7 months, with many more to go. Ultimately I want to get my bodyfat % under 15.

[Rangrs2000]

Originally Posted by Eustace

Fat loss is my main goal right now. I've lost a little over 70 lbs over the past 7 months, with many more to go. Ultimately I want to get my bodyfat % under 15.

Wow! Congrats on the fat loss. I've been in your shoes (I went from 270lbs to 180lbs over the course of 7/2004 through 12/2005), and it feels great when you get there.

You seem like your on the right track, and I look forward to reading that you've accomplished your goal.

[Rangrs2000]

New Rules of Lifting: Break In B

Date: 11/28/06
Time: 6:30AM
Duration: 50 minutes

Deadlift, 2x15, 175 lbs

Superset with Full Rest
Step Up, 2x15, 42.5/bw
DB 1 Arm Shoulder Press, 2x15, 42.5(8 reps), 27.5

Superset with Full Rest
Close Grip Chin-up, 2x15, bw
Reverse Crunch, 2x20, bw

Notes

• bw = body weight
• DB 1 arm Shoulder reps was done to failure on first set. I backed off on the weight for the second set.
• Step-up- I backed off on the second set to body weight.
• Close Grip Chin-Up was a sub for the Close Grip Lat Pulldown. This was done for equipment reasons.

Next Workout: Bodyweight Circuit, tomorrow morning
Next NROL Workout: Break in A, Thursday morning

[Rangrs2000]

New Rules of Lifting: Break In A
(Note for all NROL entries: Book by: Lou Schuler and Alwyn Cosgrove)


Date: 11/30/06
Time: 6:30AM
Duration: 55 minutes

A: Squat, 2x15, 200 lbs

Superset with Full Rest
B1: Static Lunge, 2x15, 40lbs per db
B2: 2-point Dumbbell Row with Elbow Out, 2x15, 40lbs per db

Superset with Full Rest
C1:Push-up, 2x15, bw
C2:Swiss-Ball Crunch, 2x15, bw

[Rangrs2000]

New Rules of Lifting: Break In B

Date: 12/03/06
Time: 6:00PM
Duration: 75 minutes

Deadlift, 2x15, 180 lbs

Superset with Full Rest
Step Up, 2x15, 40lbs
DB 1 Arm Shoulder Press, 2x15, 30 lbs

Superset with Full Rest
Close Grip Chin-up, 2x15, bw
Reverse Crunch, 2x20, bw

Afterburn: 3x (60 sec all out, 12 sec moderate) with 5 min warm up and 5 min cool down

Notes:

• Step up done with db in opposite hand
• Magnificant Mobility done as warm up
• Skipped Saturday workout (made up in today's double)

[Rangrs2000]

Bodyweight Exercise Circuit

Pull-up: 2x25
Swiss Ball Sit-up: 2x25
Push-up: 2x25
BW Squat: 2x25

This is a modified version of the crossfit Angie workout.