Ohtzentoona Log

Finally getting around to registering and starting a log. I’m on Nate’s year-long BFS routine and am 2 weeks into Fall Phase 2 (about 10 weeks total). Took off most of July because of minor surgery, but am thrilled with the results so far. For the first time in my life, someone mentioned that my arms “weren’t nearly as skinny as they used to be” and that I’d “finally put on some weight”.

Beginning stats* (I don’t have exact stats on my lifts): ~1 May 2010
H: 5’10"
W: 155lbs
%f: 17.5 as of 12 Jul 2010 (this was done while I was in getting a bone density test, so it’s as accurate as it gets; all of my other measurements are with a home scale)
Lean Mass: 127.9lbs

Beginning photos (aka 10 wks in) to come later.

Su: 60min cardio (bike and elliptical)
M: Lifting
T: 60 min cardio (bike and elliptical)
W: Lifting
R: 60 min cardio (bike and elliptical)
F: Lifting
Sa: 60 min cardio (bike and elliptical)

5AM: 3 eggs, 1/2c grits, orange
730AM: GNC AMP XXX (700cal)
11AM: Tuna sandwich, oats w/ fruit, milk
2PM: Tuna sandwich, 1 can green beans, 1/2 can corn
5PM: Chicken breast, 1c broccoli, pasta, milk
7PM: (If hungry) PB sandwich, milk, avocado

~Sub in similar veggies, grains, meats, etc
~I think this works out to about 3000cal/day with about 200g of protein
~I eat out once a month
~Once a week I have dinner with my roommate. So that’s not really structured with training in mind, but I usually get him to opt for better food

Sleep from 9PM-5AM with weigh-in first thing after pissing when I wake up.

GOALS for first 12-14 months:
160lbs lean mass, about 8%bf, so ~175lbs total. That’s roughly +30lbs lean mass and a decrease of about 8-10%bf.
I want a chest and shoulders. Is that too much to ask?

*My home scale has one of those body fat % estimating electric current things. I know they’re not worth a shit, but I’m using it at the same time/same hydration level each morning so that I can at least track changes, not so much true value. This is indicated by “body fat” and “lean mass” in my weigh-in entries.

Wednesday 8 Sep 2010

Weigh-in (5AM):
163.4lbs total
12.9% body fat
133.5 “lean mass”

Barbell Bent-over Row 45x12, 115x5, 115x5, 115x5, 115x5, 115x5, 115x5
Dumbbell Incline Bench 25x12, 40x5, 45x5, 45x5, 45x5, 50x5, 50x5
Wide-Grip Lat Pulldown 120x5, 120x5, 120x5, 120x5, 120x5, 135x5
Dip 0x5, 10x5, 10x5, 10x5, 25x5, 25x5
Reverse Crunch 15, 15, 15
Side Plank 60sec/each, 30sec/each

Thursday 9 Sep 2010

Weigh-in (5AM):
163.4lbs total
12.5% body fat
135.8 “lean mass”

30 min bike. ~180cal
30 min elliptical. ~330 cal

Friday 10 Sep 2010

Weigh-in (5AM):
164.0 lbs total
13.3% body fat
133.5 “lean mass”

Deadlift: 95x12, 145x8, 145x8, 145x8, 145x8
Bulgarian Split Squat: 25sx12, 40sx8, 40sx8, 40sx8, 40sx8
Goblet Squat: 60x8, 60x8
Cable Reverse Wood Chop: 70x10, 70x10
Standing Calf Press: 135x8, 225x8, 245x8, 265x8, 265x8
Plank: 60s, 60s

Monday 13 Sep 2010

Weigh-in (5AM):
163.8 lbs total
13.9% body fat
134.0 “lean mass”

Barbell Bent-over Row: 45x12, 105x10, 105x10, 105x10, 105x10
Dumbbell Incline Bench: 20x12, 40x10, 40x10, 40x10, 40x10
Wide-grip Lat Pulldown: 105x10, 105x10, 105x10, 105x10
Dip: 0x10, 0x10, 0x10, 0x10
Reverse Crunch: 15, 15, 15
Side Plank: 30each, 30each

Wednesday 15 Sep 2010

Weigh-in (5AM):
165.2 lbs total
13.9% body fat
135.2 “lean mass”

Deadlift: 95x12, 155x5, 155x5, 155x5, 155x5, 155x5,
Bulgarian Split Squat: 20sx12, 60sx5, 60sx5, 60sx5, 60sx3
Goblet Squat: 70x8, 70x8
Cable Reverse Wood Chop: 70x10
Plank: 60sec, 60sec
Standing Calf Press: 225x12, 285x5, 295x5, 295x5, 295x5, 300x5