Fueled by insanity... or perhaps coffee - JP Fitness Forums

ZDrax · 03-22-2008, 12:32 PM

Hi Internetz! It hath been too long - oh, I have missed thee! My momentous decision of which you, reader, are now a part of, occurred at 10:54am whereupon I, through mayhap circumspect means, decided to place said workout log on JP Fitness. In the past I kept logs at Bodyrecomposition.com (Lyle's board) and found myself too often involved in spurious online debate. Ph.D. candidacy and forum bro-downs do not mix.

Moving on

.

I'll give the abbreviated version of my fitness history: was fat.

No, I'm serious, like, really fat.

Imagine not being able to wear pants for the entirety of your adolescent and teenage years.

That fat...

... and then I that starved myself skinny when I was 19. Literally starved. 600 cals, 8+ mile runs 7 days/week in addition to weight training (hah!) on a diet of all carbs. So basically two bowls of Special K and a granola bar.

Peak waist circumference occurred at 18 where I was pushing 42+". I can't ever recall it being much less than 38". I dropped from 200+lbs to 120lbs and a 28" waist. Yeah, way too skinny for a 5'7" male.

From there I discovered Men's Health, did a lot of stupid things like CKDs etc, met Alan Aragon (AlanAragon.com - All around bro, likes pizza) and have been on the path of progress ever since.

Being it's spring season soon to be summer, it's time to start peaking for the money months. I hover in the 8 - 9% body fat range but optimal performance, for me, happens somewhere between 6 - 8%. I've used Alan's formulas from his Girth Control book - it's scary how smart this guy is - and will be using, for the first part of this cycle, Fat Loss III from New Rules of Lifting. After hanging out on the Internet far too long, trying innumerable programs and approaches, I have to give huge nods to Alan Aragon, Alwyn Cosgrove, and Lyle McDonald.

If anyone read this is just getting started on their fitness journey, go out and buy Alan's Girth Control (alanaragon.com), Lyle's Guide to Flexible Dieting (bodyrecomposition.com), and Alwyn and Lou's New Rules of Lifting (are you kidding me?). You'll make exponential progress compared to everyone else gearing up for the summer months.

And thus we begin. I've been low balling the calories for sometime but, given the nature of my training program, I've upped the carbohydrate content. Totals are 2120kcal, 195gPRO, 200gCHO, 60gFAT. Even after all these years my body loves to be fat, hates to be lean, so progress is slow, incremental, but predictable. If performance starts suffering, or I feel like my stomach is eating itself, I'll incorporate some high carb days to the tune of an addition 100g of CHO. I've set it up where I get one of these bad boys a week, and will kick it up to two if necessary.

Training is 7 days/week, 4 lifting sessions, 3 HIIT sessions. I'll throw out the specifics in my next post. It's training time - yeah buddhe!

Willie · 03-22-2008, 01:11 PM

Welcome!
Another Seattleite!!!

Do you take a day off in that schedule?

ZDrax · 03-22-2008, 01:18 PM

Nope. I have a ridiculous work capacity and tolerance for exercise. At the height of my neurosis, when I first lost weight, I was doing probably 2 - 3 hours of moderate to intense exercise a day. Whatever adaptations I accrued from those years appears to have stuck with me. As long as I eat appropriately I find it doesn't impinge upon my recovery.

Willie · 03-22-2008, 01:46 PM

Quote:

Originally Posted by ZDrax

Nope. I have a ridiculous work capacity and tolerance for exercise. At the height of my neurosis, when I first lost weight, I was doing probably 2 - 3 hours of moderate to intense exercise a day. Whatever adaptations I accrued from those years appears to have stuck with me. As long as I eat appropriately I find it doesn't impinge upon my recovery.

My history is pretty similar to yours, though my fatness began to change when I "accidentally" became an athlete in a DI rowing program. I still compete and still workout 2-3 hours daily, but man! everyone needs a break sometime. Your body needs rest to generate new muscle growth, at the very least.

You're an animal!

ZDrax · 03-23-2008, 01:09 PM

Sat., March 12th, 2008

TRAINING

Giant Set A (No rest between exercises):

Deadlift 135x12, 135x12, 135x10
Explosion Push/Up BWx12, BWx12, BWx12
Bulgarian Split Squat 15x10, 15x10, 15x10
Two-point DB Row 25x12, 25x12, 25x10
60s Rest/Repeat

Random Arm Jockeying ???

Pull-Ups BWx8, BWx8, BWx8

CARDIO

Two-mile run

NUTRITION

3532kcal, 87gF, 449gC (71g Fiber), 264gP, 16gA (

)

The extra carbs definitely helped. Saw an old "bro" at the gym, ended up getting distracted. Plan to do an extra session tomorrow/today, get rid of some of the water retention.

smittygouv · 03-23-2008, 01:22 PM

Great story man... although that 120lbs is a bit scary... but looks like your on the road to health now. Good for you. I'll be checking in. Good luck man!

p.s. you have a siiick work ethic.

L'ilJ · 03-23-2008, 02:45 PM

Looks like you've got a good plan. Good luck to you!

ZDrax · 03-23-2008, 05:24 PM

I've learned in life luck has little to do with anything. Persistence however...

ZDrax · 03-24-2008, 12:34 AM

Sun., March 23rd, 2008

TRAINING

Giant Set A (No rest between exercises):

Front Squat 65x12, 75x12, 65x12, 65x12
Chin-Up BWx12, BWx12, BWx12, BWx12
Step-Up 15x12, 15x12, 15x12, 15x12
Standing DB Press 25x12, 25x12, 25x12, 25x12
60s Rest/Repeat

Giant Set B (No rest between exercises):

Squat 65x20, 65x20
Lat Pulldown 75x20, 75x20
Step-Up 5x20, 5x20
Seated DB Shoulder Press 15x20, 20x20
60s Rest/Repeat

Hanging Leg Raise BWx10, BWx10

CARDIO

None

NUTRITION

2248kcal, 65gF, 232gC (35g Fiber), 196gP

Weird day. Felt like I could have pushed it but I'm running a ragged edge here with intensity. Given tomorrow is an HIIT day I want maximum awesomeness. I'm already excited for tomorrow - should be brutal and potentially vomit inducing. Still holding water from the high carb day but that's not terribly surprising.

ZDrax · 03-24-2008, 11:25 PM

Mon., March 24th, 2008

TRAINING

A. DB Biceps Curl 40x5, 25x20, 35x8
B. Dips BWx10
C. Triceps Rope Pressdowns 40x10, 40x10
D. Side Lateral Raises 20x10, 20x10

CARDIO

5 min warm-up (5mph/1.0 incline)
4x1' sprints/2' rest (11mph/1.0 incline - 3.0mph/1.0 incline)
5 min cooldown bike (Level 8)

NUTRITION

2355kcal, 65gF, 253gC (39g Fiber), 210gP

Painfully hungry this evening. Seem to be doing okay after some cheese and an apple. Recovery was good, sprints kicked butt today. Exhausted, gonna watch a movie.

Note to self: sleep more.

Willie · 03-25-2008, 09:53 AM

Quote:

Originally Posted by ZDrax

Note to self: sleep more.

Where do I sign up for this?

liftintexas · 03-25-2008, 10:10 AM

intense, man. yeah seems we all have to try to schedule some time for rest and recovery.

ZDrax · 03-26-2008, 01:50 AM

Tue., March 25th, 2008

TRAINING

A1. Flat BB Bench Press 155x7, 155x6, 145x7
A2. Cable Seated Row 135x8, 135x8, 135x8
B1. Seated DB Shoulder Press 40x12, 40x10
B2. Pull-Up BWx12, BWx12
C1. Triceps Pressdown 70x18
C2. BB Biceps Curl 50x15

CARDIO

Guitar (Metal) 2 hours w/ band

NUTRITION

2405kcal, 67gF, 245gC (42g Fiber), 214gP

Training felt really good. Coming off the circuits it was nice to just get under some weight.

ZDrax · 03-26-2008, 11:38 PM

Wed., March 26th, 2008

TRAINING

A1. BB Back Squat 155x8, 155x8, 155x8
A2. Lying Leg Curl 90x8, 90x8, 90x8
B1. Leg Press 155x12, 175x12
B2. Lying Leg Curl 70x12, 70x12
C. Standing Calf Raise 195x8, 215x8, 215x8
D. Hanging Leg Rase BWx10, BWx10
E. Swiss Ball Krunch BWx7, BWx7

CARDIO

Carbs @ Breakfast 1 hour of hyperactivity + perspiration

NUTRITION

2184kcal, 60gF, 241gC (48g Fiber), 193gP

Didn't feel dog tired today. Got a nice w00sh after my PWO meal.

Alan Aragon · 03-27-2008, 04:58 PM

Hey Ryan, I can tell that this thrad is gonna be one big bro-down.

PS - hit this thread let the community know you're coming to the summit:

All people planning to attend Summit 2008 say "aye"

ZDrax · 03-28-2008, 04:59 PM

Thu., March 27th, 2008

TRAINING

None

CARDIO

5 min warm-up (5mph/1.0 incline)
4x1' sprints/2' rest (11mph/1.0 incline - 3.0mph/1.0 incline)
5 min cooldown bike (Level 8)

NUTRITION

2250kcal, 64gF, 247gC (44g Fiber), 191gP

Sprints are getting easier.

ZDrax · 03-29-2008, 12:33 PM

Fri., March 28th, 2008

TRAINING

A1. Flat BB Bench Press 155x7, 155x6+2 (RP), 155x5+2 (RP)
A2. Cable Seated Row 142.5x8, 142.5x8, 142.5x8
B1. Seated DB Shoulder Press 45x6, 45x9, 45x3
B2. Pull-Up BWx12, BWx12, BWx7
C1. Triceps Pressdown 80x15, 80x13
C2. BB Biceps Curl 60x8, 60x8

CARDIO

Guitar (Metal) Show, standing, moving gear, hitting on the fangirls.

NUTRITION

2316kcal, 69gF, 236gC (50g Fiber), 200gP

Totally rad training session.