T Nation

JBRIII's Training Log


#1

Guys/Gals,

Joined here back in 03 when I found out at 38 I would need to go on HRT. I was trying to find out any information I could about my condition. Since then I've had ups and downs but am back on track and have my butt in the gym. I've been reading a lot of the log's here and the great advice/motivation that everyone gives.

I started this latest journey back in late March / Early April when I decided I really need to make a change in my life. I weighed in at a whopping 375 at 5'11". To say I was shocked would be an understatement. I joined my local crossfit affiliate - Derby City Crossfit and with their help I'm now down to 338 as of this morning. The coaches there are really good and work one on one with you to design a program that fits you and your goals.

Currently I'm doing my second go round of the 5/3/1 program three days a week on Tue, Th, Sat. usually lifting at the Y. Then on M, W, F, I go down to CF and push the prowler, drag the sled, work with sandbags, KB's etc... I walk at night a few nights a week and try and get out on the weekend and either hike or bike.

My goal is to be at a healthy maintainable weight by this time next year. Ideally I'd like to be in the 235-245 range. Which would put me in about the 12% - 15% BF range according to a hydrostatic weight I had done at UofL's EP lab.

My Current Stat's are:

Age: 45
Height: 5'11"
Weight: 338

My Current Diet my coach gave me looks like this:

Paleo
Calories: < 3,000
Protein: 300
Carbs: < 80
Fats: 120

I do pretty well on this during the week, but weekends are usually not as strict and when I have a cheat day. I really need to tighten it up, but I'm a carboholic. I have cut out fast food, and diet drinks. I used to have a Diet Mountain Dew in my hands at all times. Now it's water or unsweet tea with lemon.

My supplements:
- Testosterone Cypionate Injections S/W 200mg
- Multivitamin
- Vitamin D 6,000 IU
- Fish Oil
- Co Q10 400mg

I'd appreciate any and all help and advice you all may be able to give.

Thanks,

John


#2

Crossfit 0530

Prowler Sprints - 140lbs on the Prowler. 30 Yards, 14 on the minute.

Sled Drags - 140lbs on the sled. 30 Yards Backwards, 30 yards Forward x 10


#3

Good luck John. I'm sure with the help you'll find in here & in yourself, you'll achieve your goals.


#4

Welcome aboard. Keep pushing that Prowler and you will get where you want to go. If it doesn't kill you first.


#5

Thanks, that is no lie about the Prowler. It really gets the ticker thumpin.


#6

Y 0500

Squats
- Bar x 10 WU
- 135 x 10 WU
- 185 x 3 WU
- 205 x 3 WU
- 235 x 3
- 250 x 3
- 265 x 3

Good Mornings 3 x 10
Leg Curls 3 x 10
BB Curls 3 x 10


#7

Crossfit 0530

Prowler Pushes 200m x 5 140lbs


#8

Way to go with the weight loss and training. You keep this up and you'll hit your goals within a year.


#9

Y 0500

Bench
- Bar x 30 Warmup
- 135 x 10 Warmup
- 185 x 3 Warmup
- 225 x 3
- 235 x 3
- 245 x 3

Incline DB Press
- 70 x 10
- 80 x 8
- 90 x 6

Pushdowns
2 x 10 x 80

Seated Machine Dips
2 x 10 x 90


#10

Crossfit 0530

Sled Drags 100m (180lbs)/Sand Bag Snatches 10 for 10 Rounds

Weight 336


#11

Crossfit 1100

DL
- 135 x 10 Warmup
- 185 x 5 Warmup
- 240 x 3
- 255 x 3
- 270 x 3

OHP
- 95 x 10 Warmup
- 115 x 3
- 125 x 3
- 130 x 3

BB Rows
- 135 x 10
- 185 x 8
- 185 x 8

DB Laterals
- 30 x 10
- 35 x 8
- 35 x 8

DB Curls
- 45 x 12
- 55 x 8
- 55 x 8


#12

Y 0500

Squats
- bar x 10 WU
- 135 x 10 WU
- 185 x 3 WU
- 225 x 5
- 250 x 3
- 275 x 1+ I got 10
New Calculated 1RM 367 up from 321 last wave.

Leg Curls
- 90 x 12
- 110 x 10
- 130 x 8

BB Curls
- 90 x 10
- 105 x 8
- 90 x 12


#13

Cossfit 0520

Bench
- Bar x 10 WU
- 135 x 10 WU
- 185 x 5 WU
- 205 x 5
- 220 x 3
- 260 x 1+ Got 6 for a new Calc 1RM of 312, up from 284 on my first Wave of 531

Prowler Pushes - Heavy

  • 30m x 6 (6-45's + 2-25's) an 90lb PR

#14

Feeling good so far. My coach opened up early for me to get my lifting in before work. He wants me to cut back on some of the assistance stuff and do more conditioning. I'm going to listen as he's helped me immensley so far.

talked a length with him last night. We are going to do one more 3 week cycle of 531 and then concentrate on about a 12 week cycle that is more conditioning based - lots of Prowler pushes/sprints, Sled Drags, Sand Bags, and KB's. 4 Conditioning days and 2 lifting Days focusing on higher reps for more endurance.


#15

Crossfit 0520

DL

  • 135 x 10 WU
  • 225 x 5
  • 255 x 3
  • 285 x 1+ Got 10 strong then grip started to go - new calc 1rm 380 up from 321.

OHP
- Bar x 10 WU
- 95 x 5
- 115 x 3
- 135 x 1+ Got 8 for a new calc 1rm 171 up from 157.


#16

Crossfit 0520

Squat
- bar x 10 WU
- 135 x 5 WU
- 135 x 3 x 3 Box Squat WU
- 185 x 5 WU
- 250 x 5
- 265 x 5
- 285 x 5

Sled Drags - 135lb
- 50m x 5 (25m Backwards/25m Forwards)


#17

Crossfit 1145

Bench

  • Bar x 10 WU
  • 135 x 10 WU
  • 185 x 5 WU
  • 215 x 5
  • 225 x 5
  • 240 x 5

Body Rows 4 x 10

Prowler Pushes 30m x 8 w/6 - 45's and 2 -25's


#18

Crossfit 0515

OHP
- Bar x 10WU
- 95 x 5 WU
- 120 x 5
- 125 x 5
- 135 x 5+ I got 10, shoulders were on fire. They fucking hurt so bad after this I almost couldn't do my DL's. I tried stretching them and doing band pullaparts but two hours later they are still painful....WTF?

DL's
- 135 x 10 WU
- 225 x 5 WU
- 260 x 5
- 275 x 5
- 295 x 5+ I got 7 good ones and called it a day. I will not be doing OHP's before Deadlifting ever again!!


#19

Crossfit 0520

Box Squats - Form & Speed
- Body x 3 WU
- Bar x 3 WU
- 135 x 3 WU
- 135 x 3 WU
- 185 x 3, 4 sets

Bench
- Bar x 10 WU
- 135 x 10 WU
- 185 x 5 WU
- 225 x 3
- 245 x 3
- 255 x 3


#20

Got a curveball thrown at me and have been off my game for a few days. Wife and I are separating. Moving out the first. Weight really ought to start flying off now as I don't want to eat and I really won't be able to afford food with supporting two households...... The only good thing is Ginny is taking this like a trooper. She is acutally excited about the apartment. It has a nice pool/clubhouse. If you are the praying type, please say one for her.

I'll be back on my game at the gym tomorrow. Just needed a couple of days off to deal.