T Nation

DaggerD's Log and Intro

I just thought I should start my log and introduce myself instead of just lurking.

Stats-
Age-Just turned 36
Weight-197.5#'s in am, 200 in pm
Height- 6’2.5"
Body Fat- not sure. On my weight watchers home scale, it usually says 20.5-22%. I’m not sure how accurate that is. In fact, if anyone wants to venture a guess from my photos, I would appreciate it.

Exercise background-
I have always been fairly athletic. In the past, I have been really into distance running, Ashtanga Yoga, a few phases of lifting globo style. In my current program, I started with about 6 weeks of P90x then started doing Crossfit about 5 days a week for a few months. I started my current schedule in the beginning of January which is Wendler 5/3/1 Boring But Big (the less boring version) with my own assistance lifts - 4 days a week. I still hit crossfit a few times a week as well.

My goals:
Increase strength as my lifts are pretty pathetic.
Gain more mass (I would love another 10-15 pounds of lean muscle)
Cut my body fat down at least 5%.

Where I know I am lacking:
Sleep- I get about 7 hours, but always feel like I need 9.
Under/Overtraining- I still struggle with understanding if I am doing too much or too little for my goals.
Nutrition- this is a week point. I eat good, but I don’t track it at all. I just try to eat a lot of protein and not a bunch of crap and hope it works. I know I need to get this area in order.
Strength- but this is improving steadily, but still weak.

Supplements-
Fish oil-daily
Vitamin D-daily
Whey protein- AM and post workout
Cassein protein- pm
Creatine- am or pre workout
BCAA amino acids- pre or post workout

Lifts: No laughing…okay, you can laugh. But they will go up.
Bench-215 (updated pr- 1x230)
Deadlift-305 (updated pr- 1x355)
Squat-215 (updated pr- 1x240, 20x180)
Shoulder Press- 130
Power Clean-180 (updated pr- 1x190)
Push ups-75
Pull ups-25

Those lifts look pathetic, that’s why I’m so excited about 5/3/1. I seem to be improving at a steady pace. In 5 1/2 months, my bench has increased 35 pounds, which seems decent I guess.

Keep at it man. Slow steady progress is the way to go!

Today was 5/3/1 Shoulder Press with chest assistance work.

Shoulder Press-
5x50, 5x65, 3x75, 3x90, 3x100, 6x115

Bench Press (alternating between narrow, neutral and wide grip)-
5x115, 10x140, 10x140, 10x140, 10x140, 14x140

Ring Dips-6, 6, 6
Exercise Ball Dumbbell Fly’s- 15x30, 10x30, 15x30
Dips and Fly’s done in a SuperSet

Hanging Knees to Elbows- 10,10

Welcome, looking forward to seeing your progress.

[quote]DaggerD wrote:
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Lifts: No laughing…okay, you can laugh. But they will go up.
[/quote]
Seriously…no one is going to Laugh at you in the O35. Guys in here aren’t egotistical D bags . So your good…

Thanks guys,

Today: Crossfit Wods “14.3” and 2 rounds of “Michael”

“14.3” = 8 min. of deadlifts and box jumps (deadlifts increase reps and weight)
I managed to get:
Deadlifts 10x 95, 15 boxjumps (24")
Deadlifts 15x 135, 15 boxjumps (24")
Deadlifts 20x 155, 15 boxjumps (24")
Deadlifts 6x 185

“Michael” (usually 3 rounds for time, we only did 2 rounds today)
800m run
50 back extensions
50 sit ups
2 rounds in 17:36

I’m supposed to hit 5/3/1 squats and 5x3 power cleans tonight as well, but I may push them until tomorrow as I have date night with the wifey and we are swing dancing.

Welcome, Dagger. Ooooooh . . . 20 rep deads. Serious stuff.

25 pullups and 75 pushups is no joke. Welcome aboard.

x2 on what Jack said…

Todays workout:

walk .7 miles, bike .7 miles
DeFranco’s Limber 11 warm up

Neutral Grip Pull Up
15, 15, 15, 15, 15

Power Clean
3x115, 3x165, 3x165, 1x185(PR)

5/3/1 Back Squat
5x80, 5x100, 3x100, 3x120, 3x140, 3x155, 10x195 (10rep PR), 1x220(PR), 1x225(didn’t quite get low enough)

If my legs hadn’t taken a beating with deadlifts yesterday and the cleans and 10x195 back squat, I felt like I would have improved my back squat pr by quite a lot more.

Rest Day:

1 mile jog

A.M. - crossfit, P.M.-5/3/1

practiced double under jump rope
stretched, smashed with ball, OHS, supermans, Russian twists, shoulder dislocations

Crossfit WOD- "White"
5 rounds for time of:
3 rope climbs
10 toes to bar
21 walking lunges w/ 45# plate overhead
400m run
Time=29:45

5/3/1 Bench Press:
5x80, 5x95, 3x115, 5x145, 3x165, 6x185

Push Press:
5x45, 5x65, 3x85, 3x115, 1x135, 1x150, 1x165

Shoulder Press with Slosh Tube- 21

Stretching

ahh the dreaded slosh pipe!

Today’s workout:

Stretch

Kettlebell swings-15x40

Pull ups (neutral grip)- 15, 15, 21, 17

5/3/1 Deadlift- 5x110, 5x140, 3x165, 5x210, 3x235, 11x265

Back squat- 10x115, 10x115, 10x115, 10x115, 10x115

My knees click every time I squat. There is no pain, but the sound psych’s me out a little when I’m squatting. I am wondering if it has anything to do with form or maybe an imbalance between my inner and outer quads??? It’s never really bothered me, but now that I am squatting a lot more, I want to make sure I am not doing something wrong.

Crossfit:

“Hansen” - 5 rounds for time of:
30 Kettlebell swings- 54#s
30 Burpees
30 GHD sit-ups
Time=35:40

Swimming and throwing 5 kids around for a couple hours (this worked me as much as my workout)

push ups
30, 30, 30, 30

My knees did that for years up until recently. Didnt even realize they stopped clicking til I read your post. I guess it stpped about 2 years ago. It was audible enough that people noticed when I did squats. Never had any knee issues other than that and im still hitting squat PRs.

Today’s workout:

stretch, ball smash

5/3/1 Shoulder Press:
5x50, 5x65, 3x75, 5x95, 3x110, 5x120
(I think Kettlebells and throwing kids around yesterday did a number on my shoulder strength today.)

Bench Press:
10x145, 10x145, 10x145, 8x145, 11x135

Dumbbell Bench Press -with a 180 twist at top (not sure what it is called):
with 40# Dumbbells- 12, 12, 12, 12, 10

Ring Dips:
10, 8

Push ups:
20

Rest Day-Abs

Kettlebell Swings- 20x40
Spiderman Plank Crunch- 20
Bicycle Crunch- 20
Cross Crunch- 20
Wide Leg Sit-up- 20
V-Up-20
Russian Twist w/ kettlebell- 20x40
Hanging Knee to Elbows- 20
Push Ups- 30
Ashtanga Yoga- 30min

I am also finally tracking my nutrition so I can figure out how to get my BF% down in the 10-14% area.
Last few days were:
Calories- 2761, Fat-97g(18%), Carbs-252g(48%), Protein-179g(34%)
Calories- 2947, Fat-113g(19%), Carbs-333g(55%), Protein-155g(26%)
Calories- 3114, Fat-118g(20%), Carbs-255g(44%), Protein-206g(36%)

I’m not sure where I need to be with Calories yet for cutting. I think I need to get my protein intake a little higher and carbs a little lower though.

I have a hard time cutting fat with any carbs in me; six days a week I’m sub 30 grams when cutting and I’m on a calorie deficit.

Also, on the macro percentages, it looks like you are going by percentage of grams rather than percentage of calories from the macros. I never seem to know whether a Macro-percentage recommendation is percentage-of-calories based or gram based, but I think most of the pros/nutritionists use percentage of calories when suggesting macro percentages.

[quote]jjackkrash wrote:
Also, on the macro percentages, it looks like you are going by percentage of grams rather than percentage of calories from the macros. I never seem to know whether a Macro-percentage recommendation is percentage-of-calories based or gram based, but I think most of the pros/nutritionists use percentage of calories when suggesting macro percentages. [/quote]

Thanks for the heads up on that. Yeah, I was calculating % off of the gram total not calorie total. I was just starting to feel like I was getting a handle on it too. I guess I am eating way more fat that I should be. When I calculate off of the calories, my math never works out evenly. Oh, well. I guess I will go research some more.