A Real Transformation This Time

Age: 24
Height: 5’9"
Weight: 165 lbs
Bodyfat: 6.5% measured via BodPod (though I am dubious about this, as you will see from my pics)

Lifts (did Wendler’s 5/3/1 for a few months)-
*Military Press: 115x3
*Deadlift: 290x4
*Bench Press: 205x4
*Squat: 270x4

In early 2007 I herniated a disc in my back (squatting), however I feel fairly healed from that, that is the extent of my major injuries–but I have had a persistent problem with my neck. I’ve tried training for competitive grappling several times, and every time my neck is exposed to basically any stress (which is pretty much any grappling) I will wake up barely able to move my neck. I plan on seeing my D.O. and trying to get that addressed, but any suggestions would be welcomed as I truly miss wrestling and this is not letting me do it.

I wrestled for eight years, but ever since I left the sport, I have seen a gradual decline in my physique. My six pack has slowly disappeared, as has my neck size.

I am inconsistent. I probably know of the science behind exercise better than most on this site, despite its reputation. I own numerous books and have read countless articles. My trouble is sticking with a program–any program. Really it is with forming habits in general. I doubt and second guess myself. I get pissed when I gain fat or don’t gain muscle quickly enough.

What I want is a transformation. I want one of those things that they can put on a magazine and say “This dude when from THIS…to THIS!” I want a Nate Green-esque transformation.

So here are my goals–

300 pound Bench Press
400 pound Squat
500 pound Deadlift

I want a low enough bodyfat that my six pack shows.

I want to weigh 190.

I want to be mobile, fit, and healthy.

I want to be in competitive grappling shape.

Basically, I want to look and move like the guy below.

I know I will not necessarily achieve them all at once, and I know it will not be a quick fix. But I want to get there eventually. Any help, critiques, or motivation would be greatly appreciated.

Finally, for the most important goal of all: I want to update this EVERY DAY NO MATTER WHAT. This will be my personal journal recording my lifting, eating, and thoughts. Most peoples journals rarely last more than a couple months at best, but I want to keep this one rolling.

note–will be posting a personal picture of myself when I can get my hands on a camera

Currently I intend to do Rippetoe’s Starting Strength program

Week 1–

Squat 3x5
Bench 3x5
Chin ups 3x5
Decline Situps 3x to failure
Planks 3x time to failure

Front Squat 3x5
Press 3x5
Deadlift 3x5
Good Mornings 3x15

Squat 3x5
Bench Press 3x5
Pull ups 3x5
Leg Raises 3x to failure

Week 2–

Squat 3x5
Press 3x5
Chin ups 3x reps to failure
Weighted Decline Situps 3x5

Front Squat 3x5
Bench Press 3x5
Power Clean 3x5
Good Mornings 3x5

Squat 3x5
Press 3x5
Pull-ups 3x reps to failure
Dragon Flags 3x5

On Mon-Wed-Fri I will be assisting with wrestling at my local high school. Also will probably be doing sled drags, sandbag carries, or hill sprints.

Diet–pretty much eat the same thing every day. I hate cooking and don’t really enjoy eating, so it works out.

Morning Shake-
Turnip green/mustard green/collard mix, kiwi, banana, .5 c cranberries, tbsp honey, dash of ginger and cinnamon, .5 c oatmeal, two scoops of Optimum Nutrition Whey (looks like it spewed forth from Chernobyl, but it’s actually not bad)

Rest of the day (trying to keep carbs near workout times):
Salad (1.5 c spinach, 1 oz walnuts, 6 baby carrots, olive oil and balsamic vinegar dressing)
Plain, lowfat milk yogurt mixed with 1 scoop of ON whey, 2 tbsp flaxseed, and handful of mixed berries.
1/2 head of broccoli with hummus or ranch dressing
6 oz chicken breast
1 cup whole milk
1 apple
1 oz almonds
1 oz walnuts
3 eggs
1 tbsp peanut butter mixed with .5 cup oatmeal, cinnamon, and dash of sugar
1 tbsp olive oil
1 tbsp coconut oil

1.5 c cottage cheese
1 container of carb counter yogurt


Worked my 12 hour shift. By the time, I got home, I did not feel like working out. Opted instead to get 7.5 hours sleep. However, diet was spot on. Baby steps I suppose. I think I will start the lifting program this Sunday good and fresh.


Missed wrestling practice because an errand ran later than expected. FUCK! Not sticking well with my plan. However, my diet was ON once again, and I should get 8 hours of sleep tonight. I also got those pictures taken, so hopefully I will be able to figure my camera out and post them.