Chad's Amazing Ghetto Basement Transformation and Spider Eradication Project!
Hello all!
I'm starting a log on here. I've been using gyminee/dailyburn for quite awhile now, but the site is acting very funky and I'm often unable to access my training log. Plus, there aren't that many knowledgable folks to offer advice or criticism when its needed. I've received both here, and both were indeed necessary.
Short Bio:
OK, its not that short!
34 Years Old
Father of 3
5'10" in shoes....or very thick socks!
178 pounds as of this morning.
I think I'm around 15-16% BF
36" waist
Working in sales.....this means I spend lots of time driving and standing to talk with people....but mostly driving.
I was very active as a kid, but never played organized sprts as I always had awful grades. I spent most of my time riding bikes, skateboarding, or fishing or swimming. I grew up on the Chesapeake Bay and was usually outside on the beach year round.
I joined the service at 18. To date I was at my most fit when I was 19 years old. I could run 10 miles like it was nothing, do 100 pushups without breaking a sweat, etc. I was never all that fast, or strong, but I could work for days on end. Endurance was never an issue. In fact, I was actually one of my units "trainers" (in quotations as it's a very loose definition of the word) who helped people who struggled with passing thier physical fitness tests. I also thought of myslef as bing someone who knew alot about fitness. In retrospect, I realize that I knew nothing!
When I was 21 I was training for a marathon and had an injury to my right knee that took me out of commission. I wasn't able to run without pain.....pretty much ever.
I went into college at 22 and immediately joined the college rugby team. Eventually, I realized that it was stupid to be playing rugby with an existing knee injury and no medical insurance....but not before I injured my left shoulder. It still clicks and grinds, but thanks to all of the upper body pulling that I've been doing over the last six months, it's not as bad.
After my shoulder injury I basically stopped doing any exercise. Since I had been so active before I could eat whatever I wanted without gaining weight. That behavior didn't change. But, the results did. I went from 165-170 from the age of 19-22 to eventually hitting 245 about 15 months ago.
Last year right around February I gave up sugar for Lent. Don't ask me why. I'm not catholic and I've never observed Lent before. Over those 40 days I lost almost 20 pounds. I decided to take advantage of the momentum and I gave my wife some money that I'd been saving. I told her, "I'm going to use this money to buy a guitar, but don't give me the money until I get down to 200 lbs."
About eight months ago a buddy of mine was trying to get me to join his gym. My weight loss was starting to stall, so I decided to go with him when he got me free passes. But I couldn't afford to join. While going with him I realized just how out of shape I had gotten. I couldn't even do ten burpees without taking a break. I also began to realize how little I really knew about fitness.
But, the few days where we worked together got the ball rolling and I haven't stopped working out since. Over the last 8 months I've been reading, learning, and absorbing whatever knowledge I can about fitness and training. I've been focusing mostly on weight loss, and strength gains. I've been able to do both pretty effectively since I was so unconditioned at the start.
Challenges:
I got no money. What money I do have go towards my family.
I got no (ok, very little) equipment. This is challenging when trying to apply standard programs.
I have a hard time getting even 6 hours of consistent sleep a night. The newborn doesn't help.
I don't drink nearly enough water....
I'm not doing enough cardio right now.
Right now, I'm working out alone.
Goals:
Get to or below 12% Body Fat.
Eventually, have a better equipped home gym, and fitness library.
After weight loss:
I'd like to work on maximal and relative strength.
I'd like to gain back some weight while keeping the body fat down.
Particular Skills:
Rambling long winded diatribes.
Focusing with laser like precision upon the minutia!
Bio-Tennis Ball Rolling (two tennis balls in a sock) T Spine, Hips, Glutes, IT Band, Soleus
Leg Swings, Knee Hugs, Glute Bridges, X Band Walks, Behind the Neck Pull Aparts, Band Tricep Extensions (left arm).
Work Session:
Back Squats
155 x 10
155 x 10
155 x 10
Romanian Deadlifts Mixed Grip
275 x 4 *Need Chalk
275 x 6
275 x 6
275 x 6
Stretching:
Hamstrings, Hip Flexors, Glutes, Piriformis
All 2x30 seconds each side
Notes:
I'm doing squats off of a set of sawhorses. Also, back squats are fairly new to me. So, I'm not loading it up too heavy until I feel a bit more comfortable.
275lbs. for 6 reps on RDL's is a PR for me. But, the form on these sets wasn't as good as I'd like. So, I think I'll go to a lower weight in the future. I was able to do 255lbs. x 10 on Monday with pretty good form. So, I'll probably try 265lbs. next time.
No upper body right now. I'm nursing an injury on my left elbow.
That's clear set of goals right there! Good luck with all of them, it seems like you have a wonderfully strong base to start from. What does your diet look like?
That's clear set of goals right there! Good luck with all of them, it seems like you have a wonderfully strong base to start from. What does your diet look like?
Thanks, I'll be posting more about my diet. I'm not going to use this as a food journal, because i think thats pretty boring. But, I'll post some days meals on just as a sample.
I'll actually be posting my diet from today, but I'm waiting until the end of the day to do so.
just kiddin. I have spiders and some questionable weight equipment in mine, too.
Good luck with your goals!
Ha! I'm glad to see you got the joke! My set up is pretty darn spartan. I hope that I can get my camera fixed. I'll post some photos....it's pretty scary! The kids aren't allowed down there!
The spartan ghetto style fitness is kind of a theme. I'm at a point in my life where I'm paying some dues to set my family into a better position long term. With three little ones, including a newborn, I have no money....no money...left over to spend on fitness related stuff. I'd love to pick up every book or DVD that I can get my hands on, but its not feasible. I can't go out and buy new gear. So far my entire home set up cost me less than $100. I don't have chalk. But, when it crosses my mind that I need chalk I just reach down and grind my hands into the dirty unfinished basement floor and pick up enough dirt to help my grip.
I can't afford to be a fitness enthusiast....but, I can't afford not to either! I hope that I can find some others in my boat. Perhaps we can share penny pinching tips!
So here you are... I have been seeing posts here and there from you and I'm glad to stumble upon your log now. Don't need to have money to get fit. Just need to have heart and it sounds like you got plenty of that.
__________________
The BIGGER I get the smaller you look
Thanks for the background. I was beginning to wonder if you could be the REAL Chaddukes! I used to live in Northern VA and listen to the Junks.
What are you talking about? I am the Real Chad Dukes! He's the one with the fake name!
I used to live in So.MD and listened to them as well! I remember when Chad Dukes first came on the radio. My only thought was, "please don't let this guy make it big!" Because, he made up the name....but I'm stuck with it!
This was a fairly typical day, though I usually prepare a better lunch with more lean chicken and more veggies. Today was a day when I had to rely on a premade salad from Safeway for my lunch.
I usually eat between 1850 and 2100 calories Monday through Saturday. I try to get at least 135 grams of protein, and no more than 200 grams of carbs. I usually eat about 60 grams of fats, but I really don't worry about fats. Sundays are a free day. I usually eat around 3000-3500 calories on Sundays, but I eat well.
My BMR is about 1850. My maintenance is around 2600 calories. Right now I'm not working out as much as I had been. My maintenance is usually closer to 2900-3000 calories. While the math may not work out perfectly, I've been consistently losing a pound a week since January. The last five or so weeks I've basically maintained my weight. But, given recent events (new child, other health issues) I'm not too worried about that. I started back on the diet in earnest about 10 days ago and have lost about 5 pounds since then. I'm sure that some of that was water weight.
Also, I weigh most of my food with a digital scale. I don't weigh things like eggs, or an apple. But, I weigh just about everything else. I've gotten used to it and it seems very easy to me now. Thanks Leigh Peele!
Sounds like you're doing great and I admire you for your dedication. With three kids, including a newborn and limited resources. I was also thinking that in terms of just dropping fat while maintaining LBM, what about some body weight stuff that doesn't require a lot equipment? Just a thought.
what about some body weight stuff that doesn't require a lot equipment? Just a thought.
Yep! I do a good bit of that. Especially for upper body. But, until the inflammation in my elbow clears up I'm keeping that on hold. Once I'm good to go back to upper body stuff you'll see lots of push up variations, pull ups, chin ups, and inverted rows.
I'm actually thinking about getting some cheap rope and making my own homemade TRX style contraption. I can use it while the kids swing on the swing set out back.
Yep! I do a good bit of that. Especially for upper body. But, until the inflammation in my elbow clears up I'm keeping that on hold. Once I'm good to go back to upper body stuff you'll see lots of push up variations, pull ups, chin ups, and inverted rows.
I'm actually thinking about getting some cheap rope and making my own homemade TRX style contraption. I can use it while the kids swing on the swing set out back.
* subscribe *
I think I'm gonna like this log!
I made my own "homemade TRX style contraption" from some cheap tow straps from Home Depot (approx $10). When it came to the handles, I used some PVC pipe -- it wasn't thick enough, and started to buckle in the middle during inverted rows. So, I found a couple of long bolts and ran them through the middle of the pipe sections -- they work great now. If you can find a couple of carabiners for the attachment end of the straps, it will make it a lot easier to move them around in your basement (or outside from a tree). Roland has lots of good info on TRX activities.
I admire your dedication and your decision to make sacrifices now for your family. Good for you for not sacrificing your health so you can be an active dad with your kids!
Today my two year old son made me proud. He pooped in the potty like a big boy! So, of course, there was cake....cupcakes to be more precise, and pizza. I think I managed to keep the calories to right about my maintenance calories.
But, it was a pretty active day. It rained nearly an inch at my house, but it was warm so we let the kids put on rain boots and stomp around out back. We wrestled and had pillow fights. And I totalled an hour on the treadmill over two different sessions. So, all in all I still managed a decent deficit (I think about 400 calories).
Today was the first day in a while that I actually drank a decent amount of water. I had two one liter bottles. I also spent some time stretching. And rolling on the floor with the kids is actually pretty decent dynamic stretching.
178.8lbs. After a great Father's Day meat fest I'm not at all surprised. In fact most Monday weigh-ins are like this. I'll lose most or all of that gain in one day.
Diet
Chin Ups - 3x5 at Body weight
Superset with Chest Stretch - 30 sec. each side
Pushups - Sets of 20, 20, and 15 reps at bodyweight.
Superset with Sleeper Stretch - 20 secs each side.
Squats - 3x10 at 165. This is a PR!
Romanian Deadlift - 4x6 at 255.
Stretching
Hamstrings, Hip Flexors, Quads/Psoas, Sleeper Stretch - 2 sets of 30 sex. each side.
Notes
I spent a good bit of time playing with the kids as well. We played tag. We also played "Rocket Ship." This is where I strap one of them in a large playschool plastic car and then yell "Blastoff" while going into a dead sprint for about 20 yards up the hill in our backyard. Then I turn around, jog back and get the next kid. All told it was about 20 minutes of running around. I wouldn't consider it to be intense cardio, but it definitely gets you sweating and burning calories.
Today was the first time in about eight weeks where I've done upper body work. I figured I'd do 3x5 for chin ups and 3x20 for pushups. This was supposed to be a mild session to ease myself back into the groove. It was harder than I expected. I actually went to near failure on the last set of pushups. I decided not to push it and stopped at 15 reps for the last set. We'll see how I feel tommorrow. I may wait until Friday to hit upper body again. That will give me two sessions this week with lots of recovery time. If I feel no discomfort at all then next week I'll go three days. But, I'm keeping the volume and intensity low until I know for sure that I'm not going to further damage my elbow.
The RDL's were a step back in terms of weight and reps. But, I wanted to be sure that I had perfect technique on the lifts. I would say that about 90% of the reps were perfect. I could have done more, but they would have likely been poor form. I'll give it one more session like this and then start upping the weight and reps again. BTW, it's always the eccentric portion on the RDL that gets me, not the concentric.
I made my own "homemade TRX style contraption" from some cheap tow straps from Home Depot (approx $10). When it came to the handles, I used some PVC pipe -- it wasn't thick enough, and started to buckle in the middle during inverted rows. So, I found a couple of long bolts and ran them through the middle of the pipe sections -- they work great now.
I admire your dedication and your decision to make sacrifices now for your family. Good for you for not sacrificing your health so you can be an active dad with your kids!
Have you thought about making a sandbag, they are pretty cheap
and brutal, gives you lots of options too.
If you haven't already check out Zach Even Esh's Blog
he does a lot of body weight / sand bag stuff
You should check out Ross Training heaps of bodyweight and home made equipment as well
Have you thought about making a sandbag, they are pretty cheap
and brutal, gives you lots of options too.
If you haven't already check out Zach Even Esh's Blog
he does a lot of body weight / sand bag stuff
You should check out Ross Training heaps of bodyweight and home made equipment as well
I have thought about sand bags....since sand is cheap! I just haven't moved forward with it. I've checked out ZEE's and Ross's stuf in the past. But, I didn't realize just how much homemade stuff was on Ross's site. I'm going through some of it now.
Walked on the treadmill. 30 mins. at 3 mph and a 5% grade.
Notes
Weighed 177 this morning.
I feel a bit sore in the shoulders from the first upper body session in a long time. Nothing too bad, but noticeable. My left elbow feels fine. I'm still going to be very careful.
My legs feel stiff. In fact I feel pretty run down. I don't think I'm overtraining. But, I'm not getting enough sleep, and the sleep I get is broken up. I'm hoping the baby starts sleeping through the night soon!
Weighed 176.4 this AM
Cal: 2297
Pro:188
Carbs:253
Fat:65
Water: 2 liters
Exercise
Warmup:
rolling on tennis and lacrosse balls: All of the spinal area, thoracic, lumbar, and cervical. Rear and sides of shoulders, traps, hips and it band, calves, and bottom of foot.
Leg swings, glute bridges, knee hugs
Work:
Squats: 3x10 at 175lbs. This is a PR! But, I had to take some pauses at the top to get through the sets. I'm not sure if that qualifies as cheating. I really didn't think I could do this weight!
Conventional Deadlifts: 4x6 at 255lbs. OMG! I'm wiped!
Stretch:
I'll be doing it soon....I swear....
Notes
I've been feeling like the bottom of a well worn shoe for the last two days. I considered not training tonight, but I knew that I could get through it so I did.
I ate more today than usual. But, I've been getting less sleep and I was dragging so I decided that I would eat a little extra. I'm still in a deficit, but only by about 200-300 calories.
These last ten pounds are going to put up a fight, I can tell. This may take longer than I expected.
The funny thing is that I look and feel better. I swear I have less abdominal fat than I did five weeks ago (before the baby came) when I weighed the exact same. I'll take it!
Good job working out when you didn't feel up to it, and great progress on the squats. Are you starting those from a squatting position off the saw-horses?? Seems like that makes it extra hard!
Yes, the squats are coming out of the bottom position from a dead stop. The top of the sawhorses puts me at just ever so slightly below parallel. I used to lift the bar and step out and do the squats, but lately I've just been doing them in between the sawhorses and touching the bar to the top on each rep. It's sort of like a box squat with no box.
I"m probably at about an 800 calorie deficit for the day.
Exercise
I walked/ran outside for 2.25 miles. Took about 20 mins....
I walked about 50%, jogged about 25% and sprinted about 25% of the distance. I wanted to get away from relying so much on the treadmill. And it was a nice evening, so why not run outside. But, I forgot how hard road running is on your feet. My feet were killing me.
After running, I came home and picked up the house and cleaned up some of the dinner mess. This was my form of dynamic stretching. Don't knock it 'til you've picked thirty five stuffed animals up off of the floor from a standing position. It's sort of like the anti-turkish getup. Think of it as the cypress/greek getup.
I also played outside with the kids for about 30 mins. We wrestled, played tag, and Duck, Duck, Goose! My son wasn't that into the Duck, Duck, Goose, but my daughter insisted that she and I play it together. You haven't lived until you've played Duck, Duck, Goose with just you and a four year old. It goes something like this.....
Isabel: (patting me on the head) Duck, duck, duck.......duck...........du.. ......
Notes
I woke up pretty early and had to drive about 2 hours to get to an all day corporate meeting. Then I sat in a chair for about 6 hours. Then I drove home, and got lost on the way. So, it ended up taking about 3 hours to get home.......needless to say there wasn't much NEAT today. That's why I came home and pretty much just ran and kept busy for the last few hours.
Tommorrow, I'll be going to a huge family celebration at a very fancy Tapas restaurant downtown. So, I'll be saving those calories up. I may not be able to workout tommorrow evening. It may have to be pushed to Sat. morning.
Well done for increasing your water intake, that's my current challenge as well as increasing NEAT which you seem to get a lot of! 'Rocket Ship' sounds like great fun!
__________________
“It’s impossible...So let’s start working.” - Philippe Petit (Man on Wire)
Well done for increasing your water intake, that's my current challenge as well as increasing NEAT which you seem to get a lot of! 'Rocket Ship' sounds like great fun!
If you want to increase your NEAT, I recommend having a few kids. That'll do it! Thanks!
Yes, the log is helping me to keep my water intake higher than usual. I feel responsible to report something. If it wasn't for the log, I guarantee that I would have drank no water yesterday. But, I came home and chugged a few big cups because I knew I'd have to report!
After tonight I'm sure I'll gain some of that back. I was beginning to think that what I was doing wasn't working anymore. I was wondering what I needed to change, but I've lost over three pounds in the last 72 hours. All the while I'm drinking a good bit of water, and I'm not cutting back on carbs, so I don't think it could be all water and glycogen loss. I think it just took a few days for the scale to start moving.
I suspect that somewhere between 170 and 165lbs. will put me where I want to be.
Chad's Amazing Ghetto Basement Transformation and Spider Eradication Project!
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