Okay, I’m down to 325 now, from 380 (was 400…was about 380 when I started training this time around).
I’m going to start posting about every 4th training session on here.
Today, my partner and I did walking lunges (bodyweight, which is significant), split squats, step-ups, and deadlifts. The lunges and split squats were hard as crap because I’m so unathletic. It was VERY hard to keep my balance. It was effective, though. The workout was only 11 hours ago and my quads are already sore.
I hit a PR in the deadlift today!!! 275! I could only do 205 when I started at the end of July. So, basically, here’s how I’ve progressed since August 1st:
Bench press: 135----------------180 (I know, I know this is appalling)
Squat: yeah, right--------215 (please keep in my mind my bw of 325 right now)
So, I’m pretty pleased with my progress thus far. Here are my concerns:
I tend to go for days or even weeks without losing weight, then will drop 6-7 pounds in two days. I don’t understand this, but the plateaus DO get frustrating.
My shoulders and core SUCK! When I military press with a 7ft Olympic bar, my max is only about 90lbs. I tend to lean back, and REALLY feel it stressing my abs and low back. My right shoulder is extremely weak. I can press a 24kg kettlebell overhead with my left arm, but can’t even press a 20kg bell with my right (and I’m RIGHT handed!).
Plus, it’s in the mid-range that my bench press gets stuck, pointing out again that my shoulders are my weak point.
- After reading a t-muscle article about mobility being limited by weakness rather than flexibility, I feel that that is the problem with my squat. It’s hard to go low without leaning forward…and I feel the squat in my low-back WAY more than in my legs.
I’ve tried to learn what I feel best on and have come up with a diet plan for the new year:
1.5lbs green “free” veggies (broccoli, spinach, asparagus, carrots, lettuce, etc.)
1lb grass-fed beef, fish, or fowl
2 Omega 3 Eggs
1 tbsp fish oil
1 tbsp ground flax seeds
This should come to about 1200 calories. On workout days I will add peri-workout nutrition like a Surge Workout Fuel, Spike Shooter, and Surge Recovery.
Two cheat meals will be allowed per week, but my cheat meals have REALLY changed this time around. I never eat crap. No fries, no donuts, EVER. Cheat meals are either very large versions of my regular diet (22oz prime rib! yea baby!!!) or a lighter carb meal (Subway turkey breast sandwich).
I’m hoping to hit 315 by Christmas, 260 by my birthday (May 19), and 200 by Thanksgiving 2010.
From there, the goal is to simply be 180lbs and under 10% bodyfat. My goals by Thanksgiving 2010 for my lifts are: Bench Press 225, Squat 315, Deadlift 405.
THANKS FOR READING!