No comeback Week 11

I am slave to my schedule and things will get better.

Issues:

1: I still had that pain in my neck and shoulder - stopped my squat progress.
2. Work schedule and other personal things like a cold got in the way of running and lifting
3. Diet is OK - lost track of things but stayed within guidelines.

Outcome:

Decided I need a break from lifting, but will continue my strict diet and cardio everyday.

Feeling fatter each day I don't exercise.

Scott

The Come Back Week 11 Day 2

Not as good as I had hoped - I got that pain in my neck before squats, had to scrap them again :(

9/23/08

Age 35
5'7"
188.4lbs
13.7% BF

Workout A

Fr Squats: 25lbs weight body weight squats - x5 / 135x3 / 155x3

175 x 3 / 170 x1 / 165x 2
Scrapped - pain was getting worse.

Bench: 45x10 / 135x3

170: 5/5/5/5/4.25

Bugger - that bitch won't let me push 170 5x5!!!!

Rows:

165: 5/5/5/2/2

Dips:

Bodyweight - fast with 30 seconds rest between sets:

10/10/10

No cardio today - schedule is all F'ed up.
Post WO Broc-Berry Smoothie!

The Come Back Week 11 Day 1

9/21/08

5'7"
189lbs
15.2% BF

Age 35

Workout B

Front Squats:

135x5

165: 5/5/5/5/5

OHP: 45x5 / 95x2

110: 3/3/3/3/3

95: 1x5

Rack Pulls:

270: 1x5

Chinups: 6/6/4

Post Cardio: 30 min run

Traditional post WO Broccoli Berry Smoothie.

Grabbing my wife's butt: priceless.

Week 10! Day 3 - Or Lack Thereof...

So - it is bad when my training log is midway down the second page in the training logs section of stronglifts. That means I am slacking. So here is how my last few days went:

Wednesday was OK - though we had a staff meeting with breakfast pizza. I factored this into my diet so that I could partake in that culinary trainwreck that tastes so nice. Then, I get home and Kelly wants a plate. For those of you who are no familiar, this is called a garbage or trash plate, popular in this part of the country. It is a burger, home fries and beans (or mac salad) with a beef hot sauce. Well, I had a few tater tots (we were out of home fries proper) and some baked beans with my chicken breast. I managed to run for 30 minutes, so all in all the day was OK, my ratios were off, but my calories worked and I was OK.

We just had to drastically change our kids' daycare situations, now we have a hot young chick coming to the house everyday, darn :). But seriously - the baby was hurt at her daycare so we pulled her (it wasn't handled properly and this was a long time coming). Long and short, Kelly took the rest of the week off to deal with this - this makes my schedule all crappy. I couldn't get to sleep early enough wednesday night, so I couldn't get up at 4on my lifting day (Thurs). This through me off. Couldn't run at night either - Kelly was complaining about me having to run everyday. What I did, actually - was try to work out, but I had a pain in my neck and shoulder when I went down on my squats. I figured I would rest another day. That was that, there will be no day 3 for week 10.

Also, I didn't prepare any food in advance, so Friday came and I had nothing. I had an early shoot which lasted until 2, so I had to eat the food they provided on location - chicken salad wraps. I had 1 1/2, THEN, I couldn't eat for a long while and Kelly can never decide, so I made chicken. By the time I ate, I had 2 glasses of wine and two beers. I ate chicken and tater tots (kelly is a tot-junky) and then went crazy on a piece of cake from my mother-in-laws birthday and 5 organic vanilla cream cookies with milk!

I pigged out!!!! I was the old Scott, back in the flesh! I figured it all out and must have consumed over 4000 calories yesterday!!!!

This was supposed to be one of my 2240 cal days on my zig zag method. I won't even bother to go over my macronutrients.

I have this really bad problem in my psyche, I think that if I have one or two "bad" days I will wake up and be 215lbs again. It really bothers me and I get so frustrated when I cannot just DO what I need to do. When you have three small kids it is so hard to make up the time when you deviate from your schedule.

Next week will be better - as long as I can stop this trend and hunker down and do it right. As punishment, I am not taking a break until after week 13.

Scott

Week 10! Day 2

9/16/08

Age 35
5'7"
188.8lbs
15.2% BF !

Workout A

Front Squats: 45x3 / 95x5 / 135x2 / 145x2 / 155x2

165: 3/3/3/3/3

135x5

Bench Press:

45x10 / 135x3 / 155x2

170: 5/5/5/5/4.5!

Couldn't get it up on the last try - good thing I don't have that problem in the bedroom! Hey-o!

Row:

165: 4/4/4/4/4

Dips:

+37.5: 10/5/5

Hit 6 sets of HIIT directly afterwards.

Post WO Broccoli - Berry Smoothie!!!

So I've gone from 196lbs and 19% body fat to 188 lbs and 15% body fat since August. Let me tell you, if you had any doubts about counting calories, macronutrients and adding a lot of cardio to your routine - I am proof that it works!

Week 10! Day 1

9/14/08

Age 35
5'7"
188.8lbs
17.5% BF - New Reading tomorrow

My goal of 185lbs set for November 7th is 3 lbs away, we shall see where I am with the body fat %.

Workout B

Front Squats:

Less of a pyramid today - 45x3 / 95x5 / 135x2 / 145x2 / 155x2

160: 5/5/5/5/5

Sweet love of God that rocked!

OHP: 45x5 / 95x2

105: 5/5/5/5/5

PR!!!!!!! Never thought I would ever bust that stall baby. Up yours 105!

Rack Pulls:

265: 1x5

Grip is getting to be a challenge.

Pulls:

4/3.5/2

Was getting tired.

Cardio - 30 minutes directly after lifting

Post Lifting Broccoli berry smoothie, yum.

Renaissance Week 9 Day 3

9/12/08

Workout A

5'7"
188.8 lbs!!!!!!
17.5% BF (New reading Monday)
AGE 35 baby

I killed my goal of 190lbs. It took some doing to get past that 192.6!

yesterday was another bad staff meeting, I had one beer, Mich Ultra early. I ate my own food and stayed within limits, proud! Came home and did 6 reps of HIIT.

Squats:

45x3 / 95x5 / 135x5 / 145x5 /

160: 3/4/3

135x5

I was tired this morning, that's all there is to it.

Bench:

45x10 / 135x5 / 155x1

170: 5/5/4/3/3

Fooey

Row:

165: 3/3/3/3/3

Dips:

+37.5: 5/5/5

No cardio - had to jet, probably won't get anymore in until after lifting sunday.

Nutrition is bad today, I had no time to prepare my meals. Didn't even bring Whey!

Renaissance Week 9 Day 2

9/9/08

Workout B

5'7"
192.6 lbs
17.5% BF
Age 35

Warmups - Leg swings and squat with 25 lb plate.

Front Squat:

45x5
95x5
135x3
140x4
145x5
150x5
155x5
160x4
135x5
95x5

Some issues with form, but I solved them. At 160 I was getting tired, chose not to do the last rep.

OHP: 45x5 / 85x5 / 95x3

105: 5/4/5/3.5/4

Need to work on getting mu elbows in front of the bar, the lift is easier with good form.

Rack Pull:

260: 1x5

Chins:

5/5/5

30 minutes jogging

Post Lifting shake

Renaissance Week 9 Day 1

9/7/08

5'7"
192lbs
17.5% BF

Age 35

Workout A

Front Squats:

45x5 / 95x5 / 135x5 / 140x5 / 145x5 / 150x3 / 155x2 / 150x2 / 145x2

This was a good day, and a great recovery from Friday. I had form issues last session, but today I was right on. I could have done much more, but my wife doesn't quite understand the idea that my workout times are sacred. The kids were down in the basement and I was lifting big, so I didn't want to hurt the kids PLUS, I could not concentrate. I got all pissed off and moved on to bench and my wife got an attitude and was like "why are you acting this way?" I wanted to slap her. DUH! I am fucking working out - no admittance.

Bench Press: 45x10 / 135x5 / 155x5

170: 5/5/5/4/3.5

Row:

160: 5/5/5/5/5

Dips: +35

10/10/10

I couldn't do HIIT because I was still full from my horrible breakfast.

I think it is funny that Kelly always called me fatty when I complained about my weight. I devote my life to improving myself, and I get attitude because I am dedicated. What does she want? I can be fat and gross, but then she wouldn't touch me. We never got intimate because I found out that I was not attractive to her anymore. Now she is the one in worse shape, but I am always affectionate. I love her, but sometimes these kids and the finances and her moderate resistance to my new lifestyle make it really hard to want to be here. I think somewhere deep down she thought that I would skip a few meals and lift weights once in a while and I would be svelt all of the sudden. Sorry honey, it takes time, dedication and hard hard work to undo 25 years of poor nutrition and inactivity.

You cannot have it both ways, if you want me to have a nice body, then you have to let me have my time and not give me attitude. Christ I am freakin' mad mad mad.

Smack Down Week 8 Day 3

More like let down....

Workout B - 9/5/08

5'7"
192 lbs
17.5% BF
Age 35

Front Squats: 45x5 / 95x5 / 135x3

155: 2/2/2

Something went wrong with my form. I couldn't get my feet right, went down using my knees too much. I am so confused. Tried back squats, cannot get low enough. Now my left knee hurts. DONT KNOW.

I will take it easy for week 9. Maybe try some pyramid schemes.

OHP: (Slightly Redeeming): 45x5 / 85x5 / 95x3

105: 4/4/4/4/4

Rack Pull:

255: 1x5

Shazamm!

Pull ups:

5/3/2.5

No HIIT this morning like I had planned. My knee is cause for too much concern.

Thoughts from my GUT!

So my wife calls me while I am driving home and expresses her desire for chinese food. I have been putting this off for ages for obvious reasons. So I stop, order the food and decide that I am going to treat myself....to the worst item on the menu! FRIED WONTONS!!!! 670 calories with 40 grams of FAT FAT FAT! Dear lord! I used to eat the whole bag, eat pork fried rice and lo mein, drink a beer or two, have some saki!!!!

I used to consume about 1500-1800 calories in one meal....and with that alcohol in that mean, that means the majority of the fat I consumed went right to my gut!

I felt like I was Sickboy in Trainspotting (Movie about heroin addiction). I was clean for so long, but that old friend came to town and wanted to party...

My mouth was happy, but the rest of me was really pissed off. For us guys it was like one night stand remorse. "Wow, she looked better in the bar". My digestive tract is now on strike and all I have to show for it is a tough day ahead of me tonight and tomorrow.

For anyone who has ever cheated on a diet, this is nothing. I feel like I have cheated on my wife for goodness sake - and it was a dumpy greasy pig, not a heavy squattin' deadlifting hottie!

Moral of the story: eat the chicken with brown rice and broccoli and fantasize about the fried wontons, your ass will thank you for it (or gut for that matter).

Smack Down Week 8 Day 2

9/3/08

Workout A

5'7"
192.6lbs
age 35
around 17.5% BF

Front Squats: 45x5 / 95x5 / 135x3

150: 5/5/5/5/5

Who doggie. Makes a big difference when you go low enough. 150 was nothing when I was doing 3/4 back squats.

Bench: 45x10 / 135x5 / 155x5

170: 4/4/4/4/3

Rows:

160: 4/4/4/4/4

Dips +35:

10/10/9

I didn't run afterwards - no time. I was late for the staff meeting today.

I am reaching a weight loss plateau - or my body has already adjusted. I am thinking of cutting out all starchy carbs for a week and seeing what that does.

Pre WO breakfast was 1 egg, 3 egg busters (like egg beaters), 2 chicken sausages, one slice of flax toast, 8 oz milk.
Post WO smoothie was 2x whey / 8oz milk / 1 banana / 1 cup quick oats. Thick and yummy.
Lunch: 6oz chicken breast - 1 cup spinach, blueberry bagel with 1 T whipped cream cheese (because I can)