T Nation

Blazin: 43 Down 19 to Go

Decided to keep this log on T-Nation, as I do a decent amount of reading here.

4/8/08 Day 2 Week 13

Shoulder Width Squats
4x15 @ 135

Front Squats
4x10 @ 95

Lunges
3x15 @ pair 20s

Step Ups
3x 1min w/ 20 sec rest @ pair 25s

45* Hypers
4x15 @ BW+40 EZ Bar on shoulders

Jump Pullup x 1
Jump Chinup x 1

Tabata Row x2
1st:
Calories: 6,6,5,4,5,5,6,6
2nd:
Calories: 6 for all 8… I think I got the rhythm and technique better here…

Totals 2066 Cals 85 Fat 89 Carbs 226 Protein

Today was my first food journal, I’ve beeen eating healthy, but haven’t really monitored my input… dumb.

BW: 258.8

My heaviest I was ever at was about 285lbs about 5 years ago…

I am 13 weeks in, and I started when my weight was about 275… 13 weeks, 16 lbs down… looks like healthy weight loss to me.

4/9/08 Food and Crossfit Log

7A
2 HRX
3Eggs w/ EVOO

9A
Banana

1130A
1Lb Groundbeef
3Cups lettuce

GYM - Crossfit workout

330P
2 HRX
Protein Shake

630P
1.5 LB Chicken Thigh bone in no skin

BW: 257.2

Crossfit:

“Donkey Kong”
21-15-9 Reps
Burpees
50lb DB Swings
Box Jumps

8 Min Row 1700Meters

1 Parallel grip pullup
3x1 jump pullup
3x1 jump chinup

5x10 Incline Situps

4/10/08 Food Log

7A
2 HRX
3Eggs w/EVOO

830A
Banana

1130A
1Lb Groundbeef
3Cups lettuce

GYM

330P
2 HRX
Protein Shake

630P
.75 LB Chicken Thigh bone in no skin
2 Whole Baked Italian tomatoes ala T-Nation recipe

BW: 255 – Lowest Yet.

4/10/08 Day 3 Week 13

Incline Bench
4x15 @ 95

Assisted Pullups
4x15 @ BW - 115

Front/Side/Rear Raises
3x10 of Each @ pair 15s

Chest Supported DB Row
4x15 @ pair 45s Weight/Rep PR

Close Grip Bench
4x15 @ 95

Wiiiiide Grip Straight BB Bicep Curls
4x15 @ 60 – too easy… stupid.

Swiss Ball Ab Roll outs
5x10

Captains Chair(with stability bubble on the back) Knee Raises
3x10

Tabata Row 4 mins
7,7,6,6,6,6,6,7

4/11/08 Food Log

730
2 HRX
3 Eggs

930
Banana

1130
1 LB Ground Beef
2 Cups Lettuce

BW: 253.8 – New Low

Been off for a while… but still working out…

4/12/08 - Crossfit

Run 10K

Scaled. 5K. I’m Fat

36:35 – Fat. but I’m impressed I finished 5K without breaking… I haven’t been doing crossfit for that long, but It definitely has already had an impact on my endurance

BW: 254 – Woot, thank god im not losing weight rapidly anymore… decreases are great, but I want to sustain loss and 10lb/wk is not gonna do it

4/14/08 Day 1 Week 14

Flat Bench
4x12 @ 135 PR

Seated Cable Row
4x12 @ 160 PR

BB Clean and Press
subbed in
BB Military Press
4x12 @ 65 – More on this later

Assisted Pullups
4x12 @ BW - 115

Close Grip Bench
4x12 @ 105 PR

BB Bicep Curl
4x12 @ 75

Misc Abs

BW: 254.8 – RAPID WEIGHT LOSS ENDED Perhaps this means it’ll stay off… yahoo… 19.8 Lbs to go.

4/15/08 - Day 2 Week 14

Shoulder Width Squats
4x12 @ 175

Lunges
4x12 @ pair 22.5

Front Squats
4x12 @ 105 PR

Step Ups for Time
3x 1min 30 sec rest w/ pair 25s 15,15,12

Hyperextensions
4x12 @ BW+ 50 EZ Bar PR Finally… this was difficult.

6 mins Rowing

1 BW Parallel grip pullup
a few jump pullup/chinup

BW: 254.4

4/16/08 Crossfit - Kill your body day

“Nancy” - Pack (scaled by BrandXMartialArts)

5 rounds for time of:

Run 400m
Overhead Squat 15 @ 65lb
22:09.17

Semi Sup Chinup
1,1

Chinup
1,1

Incline Walk
8 mins @ 8.5%

Tabata Row
7,7,7,7,6,6,5,6 Calories

BW: 255.2

04/17/08 - Day 3 Week 14

Incline Bench
4x12 @ 120 PR

Assisted Pullups
4x12 @ BW - 115

Front/Side/Rear Raises
3 x 10 reps of each @ pair 17.5

Chest Supported DB Rows
4x12 @ pair 50s PR

Close Grip Bench
4x12 @ 105

BB Curls
4x12 @ 80

Tabata Row
9,9,7,7,6,6,6,6

BW: 253

Just an odd question; why do you have a scar along your pec line?
Looks like a Tx (transplant) scar or open body cavity scar.
Either way great that you decided to start a journal, it’ll help in the long run.

Haha thats fat creases… a red line from where my folds lie when i am seated…

Yea… really neeeed to lose that weight

4/21/08 Day 1 Week 15

Flat Bench
1x10 @ 155
3x10 @ 135 weak today

Seated Cable Row
4x10 @ 180 PR

Standing BB Clean and Press
4x10 @ 65

Assisted Pullups
4x10 @ BW- 100 PR

Close Grip Bench
4x10 @ 95

BB Curl
4x10 @ 95 -RAR

Side Bends
3x10 @ 45
Rope Abs
3x10 @ 70
Seated Leg raise to chest
3x10
Weighted Serratus Crunches
3x10 @ pair 15s

Treadmill Cooldown
10mins

BW: 251.8 – NEW LOW

4/22/08 Day 2 Week 15

Shoulder Width Squats
4x10 @ 185

Lunges
4x10 @ pair 25s

Front Squats
4x10 @ 95 – Blasted through this… weight up time

Step Ups
3x1 min @ pair 25s

Hypers
4x10 @ BW + EZ Bar 60 PR

Sidebends
3x10 @ 45 plate

Rope Abs
3x10 @ 70

Seated Bench Knees to body
3x10 @ BW

Swiss Ball Crunches
3x10 @ 10kg ball over head

Tabata Row
6 cals for all 8 intervals

BW: 252.2

Haven’t posted in a while…

Figure I’ll put an update…

I finshed up 16 weeks of the program I was on and have moved to the 10x3 FFL for two reasons:

1.) Muscle Confusion… although my previous program was a 4 week cycle and varied, I figure after 4 cycles I had definitely plateaued in any gains.

2.) I was just bored. Bored = less effort = fat.

I’m not going to post my previous week as those familiar with the regiment will know where I am.

Week 2:

Day 1 -

DL : 235
Assisted Pullups: BW-45
Front Squats: 135
Decline Press: 155

Day 2 -

Rope Jumping 12 Mins
+
Scaled Crossfit Workout

Today:
REST

BW: 244.4 – New Low :slight_smile: — 1.85Lbs lost per week since last month… Excellent…

My cruise date: Aug 24th
My cruise goal: 235lbs

Estimation: 244.4 - (13 weeks x 1.5lbs) = 224.9

BW: 243 Flat – New Low

10x3 FFL

Week 3:

Day 1 -
DL - 245
Assisted Pullups - BW-35
Front Squats - 145
Decline Press - 160

Today:
Day 2 -
Rope Jumping 14 mins
+
Crossfit Workout
Shoulder Press 3-3-3-3-3

BW: 241.3 – New Low

Yesterday:

Jumping rope
14:25.72

CF WOD
Shoulder Press 3-3-3-3-3
95,105,115,125,135

Day 3 Week 3 10x3 FFL
40s Rest periods

Squats
235

Seated Cable Row
220

Romanian DL
205

Standing MP-shoulders toasted
95

Fat burning booster
13 mins walk/sprint :60 walk :30 sprint
1.15Mi

BW: 241.3 – I’ll def see more loss tomorrow, hooray

BW: 239.2 – Hooray for 2lb loss

I’m really impressed, both with this loss this week… and my ability to continually keep my average lb/wk loss very very high even as I get lighter and lighter… call me the next Bartl.

6/01/08 Day 4 Week 3 10x3 FFL

Jumping Rope 15 mins
17:13.84

CF “Donkey Kong”
15-12-9 Reps for Time of:
Burpees
50lb DB swings
20" box jumps
16:10.65

06/02/08 Food Log – Starting Zone

Breakfast:
Smoothie
2 cups 2% milk
1 cup frozen strawberries
1/2 cup frozen blueberries
2 Tbsp protein
12 cashews

Snack/lunch/snack:
2 slices whole wheat
4.5 oz turkey
1oz cheese
4 tbsp avocado

Dinner:
4 oz Chicken breast
2 oranges
4 macadamia nuts

This will pretty much be my intake each day this week, trying to keep it simple to start

6/02/08 Day 1 Week 4 FFL

DL
255

Assisted Pullups
BW-25

Front Squats
150

Decline Press
170

Fat Burning Booster
14.5 Mins
4.18 Mi

BW: 241.6 bleh

06/03/08 Day 2 Week 4 10x3 FFL

Jumping Rope 16 Mins
18:36.78

3 Chinups
3 Semi Sup Pullups
2 Pullups
2 Semi Sup pullups + 1 long negative
1 Chinup + 1 long negative

BW: 240.8

Ok, I’m gonna have to break down and do some HIIT, seems that’s the biggest difference I’m seeing in our plans, you’re doing it and losing, I’m not and have gained.

I’m on to your evil plan :slight_smile: