Digging out of the same old hole

[Brian A.]

Alright so I had all good intentions of maintaining all that I accomplished last year when I did my own personal challenge:
Body Building Exploratory Committee
for those who don't remember or weren't around.

But low and behold I'm almost right back where I started last year. Most of the downfall happened over the holidays, but even before that I wasn't doing all that I should have to maintain. So this year my resolution is not only to get there but to maintain.

As a matter of fact I think that would be a tougher challenge, who can look the most like their after pics next January. I smell a July contest pool.

So this log will look quite a bit like last years because I will be doing pretty much the same program. Right now is building phase.
Workouts:
3x/week - Lifting Heavy
1-2x/week - light cardo/abs
Supersets 4x6 with 90sec rest between each exercise, so it's Exc A, 90s, Exc B, 90s, then back to Exc A

A) Barbell Squat
B) Chin Ups

A) Dead Lift
B) DB Chest Press

A) Barbell Shoulder Press
B) Calfs

A) Barbell Curls
B) Dips

Nutrition will be:
3400 cal/day
425g carbs
80g fat
250g ptn

This is the fun part and it worked great last year. I'm not looking forward to going through the cutting phase again, but it's my own falt for letting myself turn back into a fat ass.

[mel]

Good Luck! The cool part is you know you can do it because you already did!

mel

[stingo]

Welcome back to the action - and good luck on the challenge.

[Brian A.]

So far all has been pretty good. Getting back into the big eating has gone well, my body seems to be getting on track quicker that last time. Also my lift weights are starting pretty much where I left off last time which were my personal bests.
Some highlights:
Squats @ 305lbs
Dead Lifts @ 305lbs
DB Chest Press @ 85lbs
Biceps @ 115lbs

I lifted Monday, cardio and stretching on Tue, lifted on Wed, and should have stretched yesterday because today I am still feeling a little tight and sore.

[missjane]

You are SO right! Maintaining is certainly key and where most fail (myself included). I agree that seeing how all the challenge participants look a year from now is, indeed, the true test!

[rhauser44]

Originally Posted by Brian A.

As a matter of fact I think that would be a tougher challenge, who can look the most like their after pics next January. I smell a July contest pool.

I like that idea! It one thing to reach your goal, another to maintain it or improve on it for the remainder of the year.

But in my case at least, I'll have concentrate on reaching my goals for the current challenge.

[Brian A.]

Wow I haven't been on to post in over a week. So I never did end up lifting that last Friday, I was just too beat up so I stretched instead. This week is going much better. My recovery time is becoming more reasonable and my lifts are going up. My joints have been a bit achey but that usually happens when I lift real heavy. Advil is my friend.

[Littlemermaidklb]

Doin good so far! Those are some nice numbers :-)

[Brian A.]

Hit it hard today, new personal bests:
Squat - 335lbs-last 2 sets 6reps each
Dead Lift - 325lbs - 3rd set only got 5 lost grip, last set was 6
DB Chest Press - 90lb db's for the last 2 sets
Barbell Shoulder Press - 115lbs all 4 sets, last only got 5

[Brian A.]

Had some weird water retention issues this weekend. I don't remember eating anything especially salty, but on Sat my feet felt tight in my shoes and I couldn't get my wedding ring off my finger. I stepped on the scale and I was up to 240!!!! Then the next day I was pissing all day and today I'm back to 235lbs. Strange.

[dillytl]

Nice job on the PR's!!!

[Brian A.]

Thanks dilly.

I just finished today's workout I did DL's first today and was able to get 365lbs up for 4reps on the third set and 3 reps on the last. My grip is actuall giving out before my legs so I'm going to have to start using the straps. I was supposed to teach a Spin class right after which I was dreading, then I went in and there was no one there. Thank you MLK day. So instead I got to stretch a bit and have lunch. Brown rice in some homemade beef chili. It's a strange combo but better than I thought it would be. My favorite is still my make shift shepard's pie which is just ground turkey mixed in with mashed sweet potato and green beans or broccoli. Then sprinkled cinnimon on it. SOOOO good.

[gregl515]

You are starting off with some great numbers.

[GG300]

Alright so I had all good intentions of maintaining all that I accomplished last year when I did my own personal challenge:

I feel your pain, I have let my diet drift a little over the past 2 years and what do you know but 30# came back. Well at least we know what to do about it. Good Luck with hitting your goals and maintaining them this time, That is what I will be shooting for as well.

[Brian A.]

Alright, I absolutely hate being so tight all the time. There's not enough hours in the day for me to get the stretching done I need. I spent an hour stretching yesterday and didn't even put a dent in my lack of flexability. They make a million different weight loss pills, where's the flexability pill damn it. Pregnant women produce the hormone relaxin which increases muscle flexability, so why can't they manufacture something that can help me reach my toes. Shoot me up with as much relaxin as a 3rd trimester pregnant woman and maybe my hamstrings wouldn't be pulled as tight as guitar strings.

[Brian A.]

Friday's workout wasn't great, I was feeling a bit run down so I just did lower weight 10rep exercises in the movement patterns that I haven't been doing. I rested on the weekend then tried to go back to my full workout on Monday but I was feeling really weak so I cut it short and just taught Spin for some cardio. That night I started to get a sore throat. By Tue morning I was pretty congested and by that night I was full on sick as a dog coughing, sneezing, and full body aches. Took yesterday off from work to rest. I did a gentle yoga class and sat in the hot tub which helped with the aching. Feeling better today but I won't be going back to lifting until tomorrow.

[Brian A.]

I started my 2nd phase building program this week:
2 day split (Upper/Lower body)
Pyramid sets 10-8-6
Upper Body Day:
DB Incline Press
Flat Fly
DB Shoulder Press
Lateral Raises
Bent Over Row
Lat Pull Down
Cable Curl
Cable Ext.

Lower Body Day:
Squat
Dead Lift
Calf Raises
Leg Ext
Leg Curl
Ab Circuit

As far as the nutrition goes I'm keeping the same break down as the first phase, but I am cleaning up my carb intake. I have not been as good with my choice of carbs lately and I am not happy with my body fat loss over the last month. I did better in the first phase last year.