Peter Parker's Push-Pull Palace - Page 3

PeterParker · 11-01-2008, 08:45 PM

Today's weigh in 196.6 (+.6 lbs from start)...

WORKOUT 5X10 w/backoff set in [ ]. Warm up sets not listed:

Barbell Bench Press 155lbs/155/155/145/135 [125X12]
V-Grip Row #7/8/8/8/8 [#7X12]

Pull Ups ( ) Close grip lat pull down (5) (6) #6/6/6 [#5 X 12]
D.B. Shoulder press 40lbs/40/40/40/40/ [35X12]

Reverse Kneeling Wood Chop #5/5/5/5/5
Planks 1:00/1;00/1;00/1;00/1;00

FOOD MEALS TODAY:

EAS protein + coconut oil
Whey protein + coconut oil
6 oz salmon/ 8oz veggies
6 oz. Burger/ 8 oz veggies
6 oz. Burger/1.5 cups black beans/8 oz veggies

Supplements:

Fish oil
Vit C
Vit D
Green Tea Extract

W/each meal:

ALA
Betain
Fenugreek
Bitter Melon
Gymnemma

Tomorrow is a lower body day....

PeterParker · 11-02-2008, 08:45 PM

Today's weigh in 194.4 (-1.6 lbs from start)

WORKOUT 5X10 w/backoff set in [ ]. Warm up sets not listed:

Bulgarian Split Squat 35/35/35/35/35 [27.5X12]
Step Up 35/35/35/35/35 [27.5 X 12]

Lunges 25/25/25/25/25 [22.5 X 12]
Swiss Ball Supine Hip Extension W/Leg Extension 15/12/12/12/12/[12]

Back Extension 10/10/10/10/10
Planks 1 min/1/1/1/1

FOOD MEALS TODAY:

EAS protein + coconut oil
Whey Protein + coconut oil
2 eggs w/cheese/3 oz chicken/8 oz veggies
6 oz Top Sirloin/ 8 oz veggies
1.5 Cups Cottage Cheese/ 1 scoop whey/ 15 almonds

Supplements:

Fish oil
Vit C
Vit D
Green Tea Extract

W/each meal:

ALA
Betain
Fenugreek
Bitter Melon
Gymnemma

perrogrande007 · 11-03-2008, 12:35 PM

If you are ready to add something else, I think BCAAs during the workout would be a great idea, or even Beta Alanine/Creatine which is my new favorite supplement.

PeterParker · 11-03-2008, 09:32 PM

11/01/2008

Today's weigh in 194.2 (-1.8 lbs from start)...

FOOD MEALS TODAY:

2 eggs + 1 egg white/8 oz veggies
2 cups cottage chees/ handful of almonds
6 oz Top Sirloin/ 8 oz veggies
6 oz chicken/ 8 oz veggies
1.5 cups cottage cheese+1 scoop whey

Supplements:

Fish oil
Vit C
Vit D
Green Tea Extract

W/each meal:

ALA
Betain
Fenugreek
Bitter Melon
Gymnemma

PeterParker · 11-13-2008, 09:38 AM

Things have been crazy lately with my schedule, but both workouts and eating have been on target....

I had my second "re-feed" day last Friday, had the usual gain, but now back down to 193.4 lbs.

I know I'm making some progress on the fat loss, but it can never come off too fast....I've taken some pictures a couple of weeks back and I need to update pictures, that will hopefully show some progress.

I'm also mixing creatine in my "during workout drink" which is basically water and crystal light. I haven't had a chance to get the BCAA's yet, but will soon.

Workouts have been good--continue following Perrogrande's suggestions of 5X10 plus a backoff set to 12. My time in the gym has increased, but not the number of days--I wish I could get in more days, but still can't get my schedule on track for this.

My hernia has also been doing better--but I'm not doing deads or squats at this time...After completing this routine, I'm going to see if I can get these back.

Feeling pretty good, but as usual, I'd like the fat to come off faster...I've been at this for nearly a year and have lost 60 lbs so far, so I can't be complaining...and this is the time where weight loss is going to slow down and I must concentrate on body composition rather than pure weight.

And I have made progress (must keep that in mind)...I've noticed that I can start seeing the outlines of veins in my legs, and my forearms--I don't think anyone else would notice this, but I do

. But I need to realize, the rapid changes in my body are not going to come like they did in the beginning when I had so much more to lose....Persistence wins.

One last thing, this time of year is (and always has been) hard for me...The time changes/going to and leaving work in the dark/ and lack of outdoor activity take its toll...I'm thinking of investing in a "sun lamp." Anyone done this?

Thanks ya'll

perrogrande007 · 11-13-2008, 10:36 AM

If you live in an area with low UV in the winter, then a sun lamp would probably be a very good idea. At the very least some light tanning in the winter.

PeterParker · 11-13-2008, 01:11 PM

I think I'm going to try and get outside more often this winter (I have an office job) AND try the sun lamp...I guess it couldn't hurt. FWIW, I've been taking some Vit D supplements too, not sure if it will help.

The Winter Solstice is always one of my favorite days--as I know each day will be longer than the one before.

PeterParker · 11-13-2008, 01:19 PM

Today's weigh in 196.6 (+.6 lbs from start)

WORKOUT 5X10 w/backoff set in [ ]. Warm up sets not listed:

Bulgarian Split Squat 40/40/40/40/40 [30X12]
Step Up 27.5*27.5/27.5/27.5/27.5 [25X12]

Lunges (barbell) 80lbs/80/80/80/80 [80X12]
Swiss Ball Supine Hip Extension W/Leg Extension 15/15/15/15/15/[20]

Back Extension 10/10/10/10/10
Reverse Crunch 10/10/10/10/10

* I brought the weight down somewhat, as I was really concentrating on form: Taking foot of ground, slight pause, then step up. Stop. Slow on the way down. Had a real good burn going.

PeterParker · 11-16-2008, 07:18 PM

Had two good workouts over the weekend--continuing the workouts listed above, but this time I took Perrogrande's suggestion and tried to work my 8 rep max, rack it, rest, one rep, rest, another rep. This allowed me to INCREASE the amount of weight I was able to push, but still did the same total number of sets as before...

One word: SORE. Two words: DAMN SORE.

(but not TOO sore...felt like I really pushed it and felt pretty beat as I walked out of the gym).

Eating and weight have stayed the same (approx 195 lbs)...

PeterParker · 12-04-2008, 10:25 AM

Well, folks (in case anyone is watching), I'm still here.

It has been a crazy few weeks and it will stay that way until the end of the year.

I have been following workouts (although I have missed TWO scheduled workouts in th last month--not good) and I continue to eat clean....with the exception of Thanksgiving (which I used as a "carb-up day.")

My weight has stayed about the same (197 today), although my carb up day on Thanksgiving caused me to GAIN 7 LBS OVERNIGHT...and I didn't even pig out. The carbs I had was 1 piece of pumkin pie, 1 helping of mashed potatoes (no gravy) and butternut squash (it had some type of sweetness to it so there was sugar on it). I also had 1 glass of red wine. 7 lbs overnight is a little disheartening for one night of indulgence. I've got 3 of the seven pounds off, but still working on the other 4.

Right now, my plan is to stay the course through the end of the year. On the first, I'm going to change direction a little by:

1. Switching to a "Fat Burning" lifting routine (like NROL FL I,II, or III)--any other suggestions?

2. Go back to a "Plan A" TNT diet--which is basically what I'm doing now.

3. Monitor food intake closely and adjust as needed to drop some fat.

4. Increase caloric burn by walking during my lunch hour at work.

5. Do this for 28 days, and then switch to either a strength or hypertrophy routine (for 28 days) and incorporate a "carb-up day one day a week. Then repeat until I get down to the fat level that I desire.

Last year, I dropped 60 lbs and have come a long way. For 2009, it's time to finish the deal and get my fat level down to where I want it.

In dropping the 60lbs, I tried many things--some have worked better than others in losing fat and gaining muscle. The above cycle worked pretty well, and I'm going to give it a shot to try and complete my goal....