Blackjack's 2007 Training Log - JP Fitness Forums

Blackjack · 02-27-2007, 09:22 AM

I'm back in the saddle again...

I won't review why I haven't been working out much, but if you want to read more go here Kind of in a bad way right now....

The baby has been sleeping through the night for a couple weeks now. I haven't yet caught up on my sleep but I'm working towards getting back to a routine of getting up at 5 a.m. and working out in my home gym.

This was not a good week to start however. Both our boys are sick - the baby has a touch of bronchitis so he was up a little this a.m. Still got a workout in albeit a short one.

Basically, I did my TT warmup then repeated the complex with more weight for a higher intensity. Here's what it looked like:

General Warmup - BW Split Squats (10r)/Sw Ball DB Press(10r)/Sw Ball Ab Curl(15r)/RDL(10r)/Reverse Pushup(10r)

Workout - Same movements with 40lb DB's. Used a 95lb barbell for the RDL's. Rev Pushups were with bw only.

Notes - good to get up and work up a sweat. Only did two rounds of workout. Huffing and puffing pretty good. The split squats were a struggle with that much weight - cut the reps back to 8. Boy am I' out of shape. I've worked out maybe 1-2 times per week the last couple of months. Just enough to maintain weight I think. Eating at or just below maintenance at this point. Need to get some new tunes on my MP3 player.

I've got goals laid out for most of the year. I'll add those later. Also need to take some measurements to track progress. Those will be need to be added later as well.

This log is for myself, but if you are following along, maybe chime in here and there to let me know you're reading. Feedback either positive or negative is always welcome...lets just keep it contructive shall we?

Ted

Blackjack · 02-27-2007, 11:05 AM

March 1 - April 26th
Focus: Strength & Increase Work Capacity (I've been working out very little over the past three months - I basically need to get back in shape.)
Workout: One Lift A Day Program (Deadlift, Squat, Bent-Over Row, Chin/Pull Up, Bench*) ((Bench will be optional due to my shoulder impingement issues. Going to play this by ear.) Going to also follow up the workouts with some EDT/TT/HIIT-Bike/Complex workouts as time permits or do on off days. OLAD is 3 weeks on, 1 week off.
Diet: stay at or slightly below maintenance. Concentrate on clean eating with Fats between 45-50%; Carbs 10-15%; Protein 45-50% or 1g per lb lbm.
Goal: Want to get my strength levels back up. Going to do two rounds of OLAD. Bench press - 210lbs, Squat - 230lbs, Deadlift - 305lbs.

April 27 - May 25th

Focus - Fat Loss!!!
Goal - Get Shredded!! 8% bodyfat
Workout - EDT for Fat Loss/HIIT @ track on bike or running through the park.
Diet - Either the GS Diet (Berardi) or the Velocity Diet (Shugart)

May 25 - Aug 30th (Summer)
Focus - gain strength/muscle while maintaining 8-10% bodyfat
Goals - t.b.d. Will be given as lift max numbers...have to see where I'm at during this time.
Workout - Waterbury (not sure which one)
Diet - @ or just above maintenance

Sept 1 - Sept 29th
Focus - Fat Loss
Goal - 6-8% bodyfat (going on vacation end of Sept/beg of Oct)
Workout - TT/EDT/HIIT
Diet - Either GS or V-Diet (may try the one I didn't use earlier in the year, we'll see.)

Oct 1 - Dec 31
Goal - Going to try and gain strength and muscle while staying at 10% bodyfat or less. This will carry me through the holidays then re-assessment after the first of the year.

Blackjack · 02-28-2007, 07:42 AM

Workout today was some intervals on the bike. Only 15-min worth. Still having a little trouble getting up early again, and today my 2-year old got up at 6 a.m. so I was forced to watch The Wiggles while I rode. Luckily I had my headset handy. Going to log the rest of yesterday's intake into FitDay...I'll post the results later.

Blackjack · 02-28-2007, 11:55 AM

Calories Eaten Today

Total: 2441
Fat:117 1056 44%
Sat:42 376 16%
Poly:5 47 2%
Mono:25 225 9%
Carbs:168 602 25%
Fiber:18 0 0%
Protein:183 734 31%
Alcohol:0 0 0%

This is a little less than typical. I range from 2400kcal to about 2700kcal depending on added meals. Didn't eat before bed last night, so that helped. Fat breakdown has to be off, it doesn't list any poly-fat for the Balsamic Vinagarette - need to double check that. The stuff is like mostly olive oil!!

When I start my fat loss stage, I'm simply going to cut the carbs down to 10% or so. That'll drop the calories down where I want them...

RacerBill · 02-28-2007, 01:18 PM

Good luck, Ted.

I really like how you planned out your goals for the periods between now and year end. I'm not that organized.

galya · 02-28-2007, 01:20 PM

Sounds great! I will be following along

Mahler · 02-28-2007, 06:01 PM

Yay, Ted!
Great to see you back at it again.

Nice summary of your goals and off to a good start.

Lost Dog · 02-28-2007, 06:04 PM

Cool. I'm curious how the OLAD goes.

You're very organized... I'm not.

Blackjack · 03-01-2007, 05:39 AM

OLAD - Day One - Deadlift 7X5 (wave loading)

5/185; 5/195; 5/205; 5/215;
5/190; 5/200; 5/220;

Good workout...a little light-headed at one point (more on that later)...weights are a little conservative because I wanted to make sure I completed the workout as prescribed.

Blackjack · 03-01-2007, 12:28 PM

Quote:

Originally Posted by Lost Dog

Cool. I'm curious how the OLAD goes.

You're very organized... I'm not.

It's basically a routine where you focus on one big exercise per day and use different set/rep schemes for three weeks, then take a rest week.

Here's the complete article: http://www.t-nation.com/readTopic.do?id=483048

Blackjack · 03-01-2007, 01:07 PM

Interesting calculation:

From this a.m.'s workout: 5/185; 5/195; 5/205; 5/215; 5/190; 5/200; 5/220; for a total volume of 7050lbs!!! (if my math is correct)

This what I'll use for measurement as I move along. Want that number to go up. Still, that's a lot of weight...huh?

Blackjack · 03-01-2007, 01:34 PM

There was an incident with me and my workouts last Thankgiving. At that point, the baby was about 1.5 weeks old so I wasn't far removed from working out on a more consistent basis. I got up early and wanted to do a good TT workout so the effects of the big T-Day dinner would be minimized. Pushed myself pretty hard...too hard. Did a workout that I'd done in the past. Got upstairs after the workout, felt winded but then I got real cold and started sweating quite a bit.

Basically, soon thereafter, I almost passed out. My body got to the point of "survival mode" in which I could literally feel the blood leaving my limbs to protect my internal organs. Felt very weak, arms and legs were very cold, clammy and tingly. My wife had me lie down with my legs elevated and gave me apple juice as we were out of gatorade at the time.

The funniest (or scariest) thing was my wife when she saw me lying on the floor. She said "I've seen that color in people's faces...when their dead." She's in the health care industry.

Within an hour I was fine. But it was very scary for a while there.

So I'm very cognoscente of my condition and have been pretty conservative with workouts since then. I get very nervous every time I get light-headed or start to sweat when I feel cold. I hope this doesn't hurt my progress. I want to be able to push myself, but I'm nervous about it.

I've always been a bit sensitive to working out with little to no carbs in my system, that may or may not be hindering my progress.

RacerBill · 03-01-2007, 07:13 PM

Interesting story. What were you eating/drinking just before and during your workout then? I had a similar incident when I hadn't eaten anything for perhaps and hour and a half before the workout and only drank water. I was pretty woozy near the end. I managed to get down to the vending machine and got some Gatorade. A little simple carbs down the hatch, and I felt much better.

At any rate, I think you're doing the right thing and it's not hindering your progress. If you avoid all PWO carbs and feel like crap, then I can't imagine that's going to HELP your progress.

Blackjack · 03-02-2007, 07:25 AM

Not sure, I know I ate/drank something. I NEVER workout on an empty stomach even though I workout first thing in the morning. Usually I drink a similar PWO shake before I workout as well as after.

Blackjack · 03-02-2007, 07:27 AM

Got up again today and rode the bike for 30 minutes. Not an easy ride, ramped up the resistance a couple times, got the blood flowing and the sweat rolling. Back on the weights this weekend. Still fighting off a cold, but I feel a little better today. The kids appear to be on the downward side. It seems like everyone's kids are sick. Luckily they're both on antibiotics so they (hopefully) won't pick anything else up.

Blackjack · 03-03-2007, 09:53 AM

Quick workout today...

General Warmup

OLAD - Bent Over Row - 5/95; 5/105; 5/115; 5/125; 5/105; 5/115; 5/135
Total volume = 3975lbs.

**Supersetted these with some neutral grip DB bench press - 5X5/45lb

Decent workout - plenty left in the tank. Would have followed up with an EDT PR or two. But I've got some snow to clean up in the drive so that'll suffice. When will spring arrive?

Blackjack = tired of snow