Alright, this is way past due. I've always kept detailed logs of my training, but never really put any thought into logging my progress here. Why, I have no idea.
So, here goes my "31 by 31" plan. Ultimately, I'll be dropping 31 lbs by my 31st birthday, which is 6/2. Unrealistic? Maybe, but I like the name, so back off!! Besides, 31 lbs from my weight as of 1/7 will be 172, right where I was in my prime. Perfect...
Here's what we started with:
Age: 30
Height: 5'11"
Weight: 203
BF%: 22
Bicep: 14 5/8
Waist: 37
Hips: 41
Chest: 44
Thigh: 23 3/4
Calf: 15 3/4
And here we go.....down to the gym I go, it's 8 AM!
Program: HGM Phase 2 (Originally did this in 2003, so I thought it would be fun to do again, since I am "starting over".)
Workout B: 3/8 - 8 AM
Squat: 135 x 8
155 x 8
185 x 8
SB Hip Extension & Leg Curl:
BW x 8
BW x 8
BW x 8
Hack Squat:
95 x 8
115 x 8
135 x 8
Good Morning:
95 x 8
115 x 8
115 x 8
Standing Calf Raise (in Squat Rack):
205 x 8
205 x 8
205 x 8
Incline Reverse Crunch:
BW x 8
BW x 8
BW x 8
My weights were pretty light, as this is only my second workout since pulling ligaments in my back a few weeks ago. It's an ongoing problem. Either way, I'm waiting to see if I have any soreness once I cool down, that's usually the case.
Hey, Mike! Glad you're logging. Great goal - go for it.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Music of Choice: Silverchair's "Young Modern" and Fuel's "Something Like Human"
Bent Over Row:
115 x 8
135 x 8
135 x 8
DB Incline Bench:
50s x 8
50s x 8
50s x 8
Neutral Grip Pullup:
BW x 6
BW x 6
BW x 5
DB Shoulder Press:
40s x 8
40s x 8
40s x 8
Dip:
BW x 8
BW x 6
BW x 5
Sit Up:
BW x 8
BW x 8
BW x 8
I had a few decent bumps tonight, but I think I pushed it a little in the beginning, which hurt me on my dips. Plus, I haven't had a whole lot of sleep the past few days, so I think that affected it, too. Not bad overall, though.
Last edited by fayman : 03-10-2008 at 08:05 PM.
Reason: Want to add my workout music of choice, too...
Thanks, I'm a huge fan of music, and play drums, so I thought it would be cool to log what I listen to while I'n lifting.
Silverchair came back in a big way. They are such a different band than the bunch of teenagers that I heard way back in college when they did Frogstomp. Young Modern is a great album.
Fuel is always one of those bands that can pump you up.....too bad Brett Scallions left, and they lost Kevin as well (their drummer). Their latest isn't very good.
Hey, Mike, great to see you logging. Love the log title and your goal. You can do it, man!! Work hard and it will be there.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Today was an off day, and a little too cold here in Rochester to think about outdoor activities, so I decided on a short circuit of a hybrid lift that I love.
The Bear: 3 x 6 x 95
Music of Choice: The Tragically Hip's "Live Between Us" (all 3 songs that I made it through!)
Not bad, my balance was way off for me, but it got my heart pumping, which is what I was after. My groin is sore at the moment, I think I should have warmed up a little more.
Music of Choice: Incubus - "A Crow Left of the Murder"
Squat:
185 x 8
205 x 8
225 x 8
SB Hip Extension & Leg Curl:
BW x 8
BW x 8
BW x 8
Hack Squat:
135x 8
135 x 8
135 x 8
Good Morning:
95 x 8
115 x 8
115 x 8
Standing Calf Raise (in Squat Rack):
225 x 8
225 x 8
225 x 8
Incline Reverse Crunch:
BW x 8
BW x 8
BW x 8
Workout went well. I was able to bump weights a bit, especially on my squat. It's not anywhere near the 385 I used to squat, but I'll get there as my back gets stronger. Energy levels are good. My food's been good, too.
Good to see you posting and putting yourself out there.
Best of luck on reaching your goal.
Thanks John. Funny, Alan and I have been talking daily about that exact phrase: Kicking Ass. I don't know what got into me the past year or so....actually, I do. Kids, laziness, and too many beers!
I had some sort of "awakening" recently, and all of sudden my mindset has completely changed. How can I survive in a body that's out of shape, tired, and quickly aging?? I can't.
The last week has been great. I feel great, I'm back making progress, and I've been pleasantly surprised at how much muscle memory I've maintained. I'll be back soon...the "real" me. I'm a little puffy at the moment, but that's about to change.
Music of Choice: Our Lady Peace - "Gravity" and Between the Trees - "The Story and the Song"
Bent Over Row:
135 x 8
135 x 8
145 x 8
DB Incline Bench:
60s x 8
60s x 8
60s x 8
Neutral Grip Pullup:
BW x 6
BW x 6
BW x 6
DB Shoulder Press:
45s x 8
45s x 8
45s x 8
Dip:
BW x 8
BW x 6
BW x 6
Sit Up:
BW x 8
BW x 8
BW x 8
I'm a workout behind because I had my back completely tighten up on me yesterday, to the point that I could barely stand up. I have never had that happen before, but I woke up this morning and it was like nothing had happened yesterday! I felt fine!
So, I was able to bump my weights, and move my pullups and dips into the rep range I'm going for. I have a long way to go as compared to my past PR's (I remember doing 3 rep sets of pullups with 90# hanging between my legs at one point, for example). Oh well, I'll get there...
Oh, and OLP's "Gravity" jumped out at me today....haven't really listened to it in a few years. "All for You" is a killer workout song.
Yeah me to. I did it with a group at MH about the same time. Eventually, we all found our way over here and have made it a home. HGM was the program that showed me what a properly designed program could do for me.
Why didn't you start with Phase 1? Wasn't that the mother of all fat loss phases?
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
What's up? Well, it's going on nearly a year since my last post here. Most of you could probably care less, but I figured I'd post on here since I have some reasoning behind my disappearance so long ago.
Looking back, I started very well last year. Unfortunately, regardless of how often I lifted, I've had a far bigger issue to deal with other than my fitness level the past few years.
One month ago I ended a pretty dangerous relationship that I've had with alcohol for about 2-3 years. And in those past 2-3 years, I've tried many times to stop, start a lifting program, and eat clean.....but always failed. This log was one of those times.
As much as I've grown to love lifting, somehow that got set aside for a nightly habit of having a beer after work. This habit ultimately turned into having anywhere from 6-10 beers a day over the past few years. About 4 weeks ago, everything came to a head one night, after many beers and passing out on the couch to the point that my wife couldn't even wake me up. This was a Tuesday night, people.
As of that day, I've been clean. I've lifted, I've slept better, and I'm starting to eat better again. I feel better. I can't say that I ever made my 31 by 31 (10 beers a day will prevent things like that..), but I'm aiming for better things by 32. My love for lifting and fitness in general is returning. I play with my kids at night instead of falling asleep on the couch. My life is beginning to return to what it used to be.'
Coming clean to people has been the most important thing I've done. It keeps me accountable. It's also completely embarrassing, but I can deal with that. Telling my closest friends how much I was drinking was really eye opening....the reactions. The "How did you function??" type questions...these days I'm not quite sure. But I did it. And ended it. Many of you may remember me here. Most of you won't. But explaining myself was necessary. JP's didn't need to have one more unfinished log. This one continues.
So here's to 32. I have a goal. Lift again. Have FUN again. And don't drink again. I'll keep this log going in some way. It'll stay 31 by 31, just because I have a lot to make up for.
Ab Circuit:
Toes to sky - BW x 15
Thin Tummy w/leg lift - BW x 15
Russian Twist - BW x 15
Curl Up - BW x 15
Lifts:
DB curl w/twist - 3 x 10 x 25
EZ bar curl w/reverse grip - 3 x 55
Reverse fly - 3 x 10 x 25
Seated row, underhand grip - 3 x 10 x 100
DB Lying pullover - 3 x 10 x 45
Lat pulldown, underhand grip - 3 x 10 x 100
Lat pulldown, wide grip - 2 x 10 x 100
Lat pulldown, neutral grip - 2 x 10 x 100
Music of Choice - Powderfinger- Dream Days at the Hotel Existence, and Paramore - Riot.
I felt great. Weights weren't too heavy, but hey, I'm doing it. The past month has been very interesting for me. It's been about changing my life, and getting back to the person I was 5 years ago. Fitness freak, below 12% bodyfat, and happy.
Mike, here's to prayers of blessing and strength on your new journey. There's nothing more empowering IMO than writing a new chapter in your book! May you have courage and determination and support from within and outside.
Awesome; way to go. I won't get all neuroscience on your, but you're doing the right thing by sharing the story -- it's a huge factor in making a permanent change.
__________________ Megaloi -- My Blog
"Every society honors its live conformists and its dead troublemakers."
- Mignon McLaughlin
Toes to Sky - 1 Leg Bent - 1 x 20 x BW
Wrist to Knee Curl up - Legs in Air - 1 x 10 x BW
Side Raise - 1 x 20 x BW
Curl Up - Hands on Forehead - 1 x 10 x BW
Leg Curl - Strip Set - 3 x 10 x 45
Leg Extension - Strip Set - 3 x 10 x 65
Breathing Squat - 2 x 20 x 135
Prone Hip/Thing Extension - 1 x 10 x BW
Back Extension - 1 x 10 x BW
Good Morning - Rounded Back - 1 x 10 x 65
Deadlift - 2 x 10 x 155
Calf Raise - Strip Set - 3 x 15 x 135
Music of Choice - Coldplay - Viva La Vida
Overall, weights were light, but Ian King workouts all seem to be like that. They are very humbling if done correctly, and following his tempos. I could barely make it up the stairs afterward. I felt like a pansy, but it's early yet, things will change fast for me.
On a personal note, 5 weeks, no alcohol, which is huge for me considering I went nearly every day for a year with a beer in my hand. It's starting to sink in, how sad my life has become over the past 2 years, considering all that I coasted through, with a buzz, with my kids, my wife, my extended family. What a waste. The good news is that I feel like the fitness fanatic I used to be again. I mentioned to my wife about how happy I feel again, she was ecstatic. It's amazing how enjoyable life can be when one is sober 24/7! LOL
Okay, Mike. I think you know that you have a helluva lot of people pulling for you. Now YOU have to pull for you. I am praying for you and can't be more pleased at the commitment you have made. Don't let yourself down, my friend.
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
Thanks to the "Reds" and John! I AM pulling for myself, trust me. At this point, the excitement of being sober throughout an entire weekend, or a family function, knowing that I'll wake up feeling great the next morning, is what gets me going. That,and I've been eating clean, aside from my scheduled cheat day, so I'm already down 5 lbs, and it's a great feeling knowing you're moving in the RIGHT direction.
Ab Circuit:
Thin Tummy - Raise One Leg - 1 x 20 x BW
Curl Up - Hands on Forehead - 1 x 10 x BW
Russian Twist - 1 x 20 x BW
Modified V Sit - 1 x 10 x BW
Lifts:
Overhead Tricep Ext - 1 DB in 2 Hands - 3 x 10 x 45
Bench Press - Very Close Grip - 2 x 10 x 95
Lateral Raise - 3 x 10 x 25
High Pull -2 x 10 x 65
Barbell Seated Shoulder Press - 2 x 10 x 65
DB Fly - 4 x 10 x 25
Barbell Wide Grip Bench - 2 x 10 x 95
Barbel Bench - 3 x 10 x 95
Music of Choice - Paramore - Live in Manchester, UK
Damn that Ian King! Weights seemed light again, but I was dying by the end. My arms were fried by the time I started my warmup sets on Bench, so they offered NO help in my final 2 sets. 95# felt like 300! Damn those 1.5 reps and 311 tempos! I cried softly before I ventured upstairs to have dinner....just kidding.
Ha-ha! No time to visit here anymore, but I am keeping a tab on this log!
Some updates: 3/2/09 - Mrs. Fayman and I had a baby son, Ethan Michael. He's been doing great, and is the sole reason I haven't updated my log since then!
Since 3/2, Mrs Fayman has lost 32 lbs! Me....not so much....BUT, having fun with short workouts, and doing some more outdoor activities now that the weather seems to be turning.
My new love. Speed lifts, especially with a single dumbbell. I'd probably really like working with kettlebells, but my money is all going to formula and diapers these days....oh well.
Catch y'all soon....hopefully sooner than later. I WILL be back, though!
Fayman's "31 by 31"
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