Back to the Basics

[Chris-STL]

Welcome to my log!

Let me start by telling you a little about me (it’s my log after all!) I suffer from Fitness ADD. My list of hobbies include lifting, softball, biking (road and mtb), running, backpacking, canoing, dodge ball (as you can see to the left), and on the weekends I help build trail for a local organization. Overall I am a very active person, however just about the time I get in condition to do any of the above well, I seem to get bored and move to something else.

Well, that sucks, cause trust me, backpacking when you are not in shape is not so fun. Oh its still fun for the first day, and maybe the next morning, but that 35lbs on your back starts to find any weakness in your armor. The same can be said for most of my other hobbies too.

My biggest downfall is nutrition. I lead an active lifestyle, but I don’t eat all that well. For periods of my life I have. I did PN on and off for years. Ab’s diet before, but I’m off the boat right now.

My Stats:
I’m about 208 as of this morning, with 21% bf. Overall I’m in decent shape, but I’m packing too much fat, 40+lbs actually. I once was 250lbs though, so I have come along way. Still I was as low at 192 with 17%, so I slipped some.

My Goals:
I don’t really care about weight. I need to get that bf% down. I want to be able to do all my hobbies better. There are too many of them to train for just one at a time. This means leaning out. I would like to start by getting to 15% bf and go from there. That should be attainable…Right?

The Plan:
Back to the basics, I know how to lift, and I know how to eat. I just need to start being accountable to myself. I need to eat more good stuff, less bad stuff. I need to begin lifting again with a program that is simple and one that I will enjoy. I will tweak my eating and program once I get a baseline established.

Wish me luck! Tell me where I suck and where I don’t, or just pop in and say hey.

[Lisa~]

Hey!

Originally Posted by Chris-STL

I would like to start by getting to 15% bf and go from there. That should be attainable…Right?

Yes. But it will take consistency. Here are some suggestions to help with consistency:

Set up a game you can win. Each night write down 3-5 things you'll do tomorrow to move you toward your goals. Only write down things you know you'll accomplish. So it might be your workout, eat breakfast, hug your SO, whatever. But they have to be positives (not "I won't drink a beer.") and they have to be easy to accomplish. Winning each day builds a synergy and as you see progress you'll want to keep it up. And measure your progress by behaviors (JB's guidelines) not by numbers like bf %. Let the numbers improve as a consequence of positive behaviors.

Good luck!

[Chris-STL]

Lunchtime!

So 3-4 days a week I try to squeeze in a little lifting at a local gym. I usually only get about 25-30 min of actual lifting in, and I don’t like to break into a big nasty sweat that I will take back to work with me.

I try to keep this workout fun, and minimal sweat involved. It usually turns into about 3 exercises of fairly heavy work centering on a body movement, lower push was today. It is really just something to get me through that afternoon lull.

Squat
8x155
6x185
4x205
2x225

Step-Up
8x40
8x45
8x45

Front Squat
8x115
8x115
8x115

On squats to always go until my hams hit my calves, or ass to the grass. It lowers my numbers, but seems to really help my knees operate in a full range of motion.

[Chris-STL]

Good points Lisa thanks for the advice!

I'm hoping that just keeping an accurate log, both lifting and eating, will allow me to perform just the sort of daily reflection you are talking about.

[bigDman]

good luck chris... ill be watching

[RacerBill]

Hey, Chris!

Great advice there from Lisa, so I can't add anything except to say, "go for it!"

[Chris-STL]

Just a quick update before bed.

Here was my eating for the day.
Cals Fat Carb Prot
2527 69 272 210

Got my workout in tonight. I'm trying to go with something with a pretty basic structure, that still gets in a total body workout with mainly compound lifts. I Steered away from much leg work tonight since my lunch workout covered that some.

10 min of dynamic stretching from IO.

Incline Bench
155
175
175
Chin-ups
25
25
25
Deadlifts
275
275
275
DB Military Press
40
45
40
Side Dumb Raises
15
15
15
Glute ham raise
x
x
x

10 Min of interval work. 1 min jog, 1 min run ect

[Chris-STL]

Ouch.

I haven't done legs in awhile, and I can feel it today. This was mainly a resting day for me. I have trouble taking an entire day off, so I went through and did all the MM dynamic stuff. I don't know if anyone has ever done that from start to finish, doing every move, but you will work up a decent sweat.

Eating wasn't so great today. some crappy food, and low on cals.
Cals Fat Carb Prot
1834 55 185 168

I might toss in something before bed yet, not sure.

[Chris-STL]

So today I am going to try to front load my food a little more. I always eat breakfast, but sometimes I don’t eat nearly enough.

I started out with Chris’ egg sammich! 2 pieces of whole wheat toast, 2 nuked eggs, 4 slices of turkey bacon, 2 slices of cheese, and just a splash of lite ranch and lite mayo. Yum, 550 cals of pure goodness.

I also signed up for a trail building workday this weekend, and next weekend I have a 3 day backpacking trip planned. It better start cooling off more, me no likey a big ass pack in 80 degree temps.

I need to start planning some portable food that is somewhat healthy to take backpacking. Lighter denser foods usually work best, just no refrigeration available obviously. They can be pretty extravagant as you really appreciate a nice hot meal on the trail. There is plenty of time to prepare your dinner too, so cooking actually gives you something to do out there. Any suggestions?

[Chris-STL]

Feeling pretty good today for some reason. Got into the gym at lunch for a quickie.

Upper body push
Bench
135x8
225x6
245x2
255x1
I felt really good on these. Not sure why. I think I could have gotten 265 if I had a spotter, which would tie a pr for me.

Dips
8x25
5x25
5x25

Side to Side Pushups
x8
x8
x8
These kicked my ass. I think by this time I was about done pushing =-).

The temps are really dropping out there too. bring on the cold!

[Chris-STL]

Bleh, I didn't post last night because, well, I was too damn tired. Which is odd because I slept like crap. Not too sure why I'll have to see if that continues.

Eating was ok yesterday. Maybe a bit low on cals still.

Cals Fat Carb Prot
2297 83 183 214


I had a bit of an issue with my workout last night. I feel kinda stupid doing single joint exercises. My genius wife (I hope shes reading!) suggested I just axe them for core exercises since I am working out 7 times a week and not doing any. Brilliant!


--------------------------------------
10 min of mobility from IO.

wo2
3 sets
8 reps
90 rest

upright rows (Weight was easy, but at the top, when my wrist is a little bound I had a bit of pain and a nice click, I'm getting old...)
95
95
95

bb military (My shoulders have been feather weak since high school *long story* so I was actually pretty impressed I've come this far.)
95
95
95

front squats (hate)
125
125
125

good morning (I look like i barely move with these. I tested my self though with no weight and it was the same depth. tight hammies!)
165
165
165

r twists (hate hate)
25
25
25

situps in 30 sec(been awhile since I've done these for speed so I was slow on the first set. I can already feel them though)
18
19
18

10 Min of interval work. 1min run/1min jog
-------------------------------------

[Chris-STL]

Yesterday was a light day for me. Good thing too, we had some major problems with our internet connection at work that means I had to skip my lunch workout, and my son had soccer last night. I did manage to squeeze my regular lunch workout in at home, as well as humor my road bike for a 20 min ride. It felt good to get back on the saddle again. It's been a few months.

Deadlift (I failed to lock out 395 twice, but I was close. My Pr is 405. I'd like to get to that again. I did 385 a week or two ago when I last tried to go for a 1rep max.)
5x135
3x225
1x315
1x365
fx395
fx395

Suitcase Deads
8x95
8x95
8x95

Supermans on the ball
x8
x8
x8

Nutrition was low all day, so I bumped it up with a half a pb&j before bed.

Cals Fat Carb Prot
2246 67 198 217

[Chris-STL]

Quick update for tonights workout.

Week 1
Workout 3
2x15 120sec rest

Bench
15x175
12x175

BGSS
15x25
15x25

Face Pulls
15x45
15x45

DB Push Press
15x25
15x25

Med Ball Throws on Swiss ball
15x8lb med ball
15x8lb med ball

Wood Choppers
15x45
15x45

[Chris-STL]

Update for the weekend:

Saturday I built trail from about 9am till 3pm. The weather was nice, but it was some nasty dirty work. We built two switch backs and one retaining wall, as well as laid down about ½ mile of trail. It is rewarding though when you see a trail appear out of seemingly nowhere.



One of the rockwork sections (no none of these people are me.)



I ate ok that day, and I burnt a ton of calories. I was swinging a Pulaski most of the day, as well as lifting large rocks. I thought I would really feel it on Sunday, but no such feeling occurred. Makes me happy that I keep myself in serviceable shape. I did take Sunday off to rest as I won’t get another free weekend day for a few weeks.




A Pulaski

[Chris-STL]

202.6 this morning, still at 21% bf. Pretty typical for when I start tightening the screws some. I drop a ton of weight (presumably water) right off the bat. This next week should tell me more about how I am really doing.

Tough getting going tonight for my workout, but here goes.

9 Min of IO.

Week 2
Workout 1
3x5 60sec rest
Supersets

SS1
Pull-Up
5x10
5x10
5x10

ATG Squat
5x205
5x205
5x205

SS2
DB Chek Press
5x35s
5x35s
5x35s

Haning Leg Raises
5x
5x
5x

ss3
Supine lhip ext with leg curl
5x
5x
5x

Weighted Crunches
5x25
5x25
5x25

14 min jump rope, 2min jump, 1 min break

[Chris-STL]

Holy hell i'm tired this morning. No more staying up till 11pm for me! (damn, that seals it, i'm old)

My eating just sucked yesterday. Probably part of the reason I'm so tired.
Cals Fat Carb Prot
1827 61 128 184

I had a couple bites of our weekly food that my wife was preparing, but still, I just didn't eat enough.

[GG300]

Holy hell i'm tired this morning. No more staying up till 11pm for me! (damn, that seals it, i'm old)

I understand completely. I am in bed by 8:30 to make my 4:30 AM workouts. Then again I am a tad older than you. Nice lifting numbers and bulding trails look like one hell of a practical or occupational workout.