Gob-Log

[BamaDave]

Nice, work, gobbla! Your squats are looking really good. In fact, you're now qualified to critique at least three more books, manuals, or DVD's.

Thanks for the props, but I have done a pretty good job of sabotaging myself the past 7 months, so please don't kick me in the shins.

[gobbla]

Power Clean
3x3@125

Incline Bench Press
5x5@155

BO Row
5x5@165

SL Deadlift
5x5@185

3x1mile jog

Notes:
Running = death. It is evil. Lifting went well enough. I got a big pain in my hamstring doing the cleans and thought the game was officially over...then it went away for the most part, little twinge here and there. Figure it will probably hurt like hell tomorrow, otherwise all is well.

For anyone reading Dave = not so much Jesus, but like Jesus's nephew. Not really bringing miracles as much as knows some cool tricks. Check out his log and be impressed.

[twinsavsvikingsfan]

You have to be slightly masochistic to go for a run after a workout like that. I try to do it at least twice a week now.

[gobbla]

I'm splitting my stuff up into AM\PM sessions (because I can being all lonely and all) so it's not TOO bad.

AM
3xCircuit 3min per section
Pushup to Chinup
Situp to Jump
Lunge

PM
3x3min each session
Illinois Drill
5 Cone Star
E Drill

Notes:
I'm freaking beat. My ass isn't in this sort of condition!

[L'ilJ]

How's the bachelor life treating you? You leaving your underwear all over the house, drinking beer and watching sports all day?

[lance02]

Impressive workouts -- 2 a days -- sounds like football camp!

[gobbla]

It's sad to say but most of my time has been spent doing homework and cleaning (just hung up a load of laundry). It's amazing how much clothes they left me to wash!! There was a LOT of beer being drunk last week. I'm sober as of Saturday and rocking my 1300 calories baby. Nothing but good times here.

More than anything going in the morning keeps me on that schedule, going in the evening gives me something productive to do

[Egham]

Originally Posted by gobbla

Notes:
I'm freaking beat. My ass isn't in this sort of condition!

Stick with this regimen and it will be! Impressive!

[jruck37]

Way to keep busy, man. I 2nd Egham's motion. You should be in pretty good shape by tomorrow.

[twinsavsvikingsfan]

Originally Posted by jruck37

You should be in pretty good shape by tomorrow.

lol Good going, man. 1300 calories? Is your wife going to recognize you when she gets back?

[Jimbo]

1300 calories! Dang! That's awful low isn't it? How long you gonna do that? Curious..

I love hearing everyone's dieting techniques...what works for you?

[gobbla]

OK so the 2 a days might not be 2 EVERY day. The weather was pretty shitty and the day was shitty so I settled with the am...which is still pretty good IMO.

AM
3xCircuit 3min per section
Pushup to Chinup
Situp to Jump
Lunge

Notes:
the low calorie thing is only for 4 days then a refeed\cheat day and maintenance for 2. One thing I've noticed from doing it this way before is that you get a lot of "focus" on different days and it forces you to plan a little more and makes it easier for me to maintain focus. When you're on the fatty side (like I am) the low cal days aren't that big a deal. You get hungry, but nothing terrible. Once you start leaning out it gets HARD.

Jim> Everything works ya know...if you do it. Most of it is a matter of how much time you've got to get the goal you want. If you're looking to be healthy and relatively lean I really like the south beach plan. It's just meat\vegi's and a piece of fruit and\or grains now and then. It's pretty dummy proof, flexible and works well enough. I'll do that if I have 2-3 months before I want to get serious, and it'll drop me to about 15-18%...which is respectable.

After that or if I really want to play hard (like now) I'll calorie and carb cycle. I don't think you *need* to, but it's all about compliance and keeping from getting bored. You plan on feeling like shit on some days and plan like feeling awesome (or "not like shit") on others so you put the big time training on good days and you do "stuff to get by" on the lowly ones.

[Lost Dog]

Is this UD2? Or just using some of the principals?

[gobbla]

Some of the principles. I don't feel anal enough right now to count "every calorie every day". I'll hit the broad strokes and be happy with whatever results come through.

[gobbla]

AM
Power Clean
2x3@121

Squat
3x5@264

Bench Press
2x5@198

Pull up
4x5@33

PM
3x1mile run

Notes:
Good workout. I'm tired.

[twinsavsvikingsfan]

Your run, tell me about it. Interval style? Fast mile then rest/jog?

[gobbla]

It's funny that you asked because I meant to say something (I'm proud of myself). It's a "fast" mile followed by a break...take a drink\piss (the great circle) and let the "I'm going to die" feeling pass by then repeat.

My "event" is only 1.5mi so it's really hard to force myself into running too far any more vs pushing myself on a run that's long enough that it's not going to rape me the next day\week (hard intervals). After I get some conditioning in me I'll probably swap things up a little.

What I'm happy about was my first (only timed) mile was a 7:20. Which sucks BUT it's about 2minutes faster than I was last fall, so barring an injury I'm seeing a pretty awesome PT test in February (no I'm not "getting ready for it yet, just setting the stage for when I'm ready to). Considering not having ran in a WHILE and having a few hard workouts this week (including the squats this morning), I'm really thrilled with where I'm at at this time of the year.

and the workout plan is going to change dramatically next week. I realized that going after work (instead of before) doesn't matter without the family being here and I don't have a burning desire to wake up at 6 unless I've got a good reason (family). That and I told the neighbor kid I'd take him to the gym on tues\thurs so I'm not sure how that's all going to work out.

[twinsavsvikingsfan]

That's a great improvement especially with the squats this morning. With fresh legs a 7:00 should be well in your grasp. What do you need to max the run?