T Nation

Quit Making Excuses Log


#1

It's time for a public training log. It's time to stop making excuses, it's time to actually strive toward my goals.

I'm Chad. 23. Ready for a commitment to change. During college, I went from 322.5 Lbs to 209 Lbs. Did I do some things wrong? Yes. Did I do some things right? Certainly. Since college, some 15 months I've gotten back up to around 250 Lbs. I've been calling it lifting heavy and getting strong, and while there is some truth to this, I am much stronger than ever before, I've let it go to far. That's what this log is for. Yes I plan to lose body fat, yes I plan to gain muscle mass, yes, I even plan to run because I enjoy it during this time.

Now for some number related background...

Height: 5'9
Weight: Roughly 250 (I'll be posting an updated number tomorrow.)
Body Fat: Somewhere around 33% (I'll be using an electrical impedance scale to measure this, not for its accuracy, but to monitor progress.)
Squat: 5RM - 375 Lbs.
Bench: 3RM - 255 Lbs.
Deadlift: 5RM - 255 Lbs.
Incline Bench: 5RM - 210 Lbs.
Bent-Over Row: 5RM - 185 Lbs.

This log will primarily focus on striving toward my fitness related goals (many of which I'm still figuring out, especially when it comes to my lifting numbers). I know my weight goal, long term, is 200 Lbs at 10% Body Fat. That will certainly change though on the day I reach it.

I'm looking forward to this challenge, the feedback, and perhaps most of all, the fact that failing now means it will be documented and stored in some dark room on a super computer for the rest of time.


#2

The Very Ugly Truth

260.5 Lbs
33.5% Body Fat

This has to change.


#3

So are you cutting first?
are you on any program or just doing your own thing?
hope it works out, im starting a training log to


#4

I suppose I’m technically cutting, I like to think of it as an assault on fat (or something witty along those lines). I’m currently in my 10th week of a variation on Bill Starr’s 5x5 program. I imagine I’ll run this program for another 2 to 3 weeks then evaluate my plan regarding lifting in a manner that promotes body fat loss.

The lifting is progressing nicely and moving in the right direction, I’ve gotta improve my conditioning and cardio along with it though. I have no problem getting in the gym to lift, this log is primarily to motivate me outside of lifting and in the kitchen, cleaning up my eating.


#5

08/03/09 Lifting Session

Back Squat
1x5x225
1x5x265
1x5x300
1x5x340
1x5x375

Barbell Bench Press
1x5x145
1x5x170
1x5x190
1x5x215
1x5x240

Barbell Bent-Over Row
1x5x110
1x5x130
1x5x150
1x5x165
1x5x185

Hyper-Extensions
2x8xBW

Sit-Ups
4x8xBW


#6

08/03/09 Kitchen Update

Fat/Carbs/Fiber/Protein (Calories)
713/603/100/710

Total Calories
2126


#7

08/04/09 Update

30 minutes of steady state cardio in the gym.

Fat/Carbs/Fiber/Protein (Calories)
690/864/128/678

Total Calories
2360


#8

08/05/09 Update

Lifting Session

Back Squat
2x5x225
1x5x265
2x5x300

Barbell Incline Bench Press
1x5x145
1x5x170
1x5x190
1x5x210

Barbell Deadlift
3x5x225
1x5x255

Sit-Ups
3x8xBW

30 minutes of steady state cardio.

Kitchen Update

Fat/Carbs/Fiber/Protein (Calories)
1127/1070/148/964

Total Calories
3309


#9

hey man, good to see you made the “choice”, but you gotta make some improvements, like

1)Set an specific goal
2)make a diet and stick to it. (if you want to lose some fat you gotta do more than just “clean your diet”
3)Choose an exercise plan and stick to it.

you could start posting your current diet (without lies), throw in some cardio and HIT sessions.

read Refined Physique Transformation,

http://www.tmuscle.com/free_online_article//refined_physique_transformation.

good luck man


#10

Hey tuchavtio, Thanks for stopping in. I have a long term goal of 200 Lbs @ 10% Body Fat with at least a 300/400/500 Bench/Squat/Deadlift. These are obviously long term goals. I do need to set some intermediate goals though to help me get there.

I’m currently tracking everything I eat on Fitday, so I feel I have a good grasp on my food intake on a daily basis, but if the fat loss stalls I’ll def be posting up a daily diet seeking advice on here. I’m currently doing a variation on Bill Starr’s 5x5 program. I’m lifting Mon/Wed/Fri and doing some incline walking on the treadmill and/or playing pick-up basketball on Tue/Thur/Sat. Anyway, I hope you’ll continue to check in from time to time.

08/06/09 Update

Pick-up basketball for 90 minutes.

Kitchen Update

Fat/Carbs/Fiber/Protein (Calories)
1437/1030/128/610

Total Calories
3205


#11

08/07/09 Update

Lifting Session

Back Squat
1x5x225
1x5x265
1x5x300
1x5x340
1x3x385
1x8x300

Barbell Bench Press
1x5x145
1x5x170
1x5x190
1x5x215
1x3x245
1x8x215

Barbell Bent-Over Row
1x5x110
1x5x130
1x5x150
1x5x165
1x3x190
1x8x150

Dips
3x8xBW

Barbell Curl
3x8x85

Triceps Pressdown
3x8x120

Kitchen Update

Fat/Carbs/Fiber/Protein (Calories)
934/764/88/742

Total Calories
2528


#12

08/08/09 Update

30 minutes of steady state cardio.

Kitchen Update

Fat/Carbs/Fiber/Protein/Alcohol (Calories)
881/670/100/607/333

Total Calories
2591