nightowl88

We made it! That was good run, and in spite of many external forces influencing me to drop the routine I was able to stick with it for the most part. Post mortem: There were some days that I was unable to make the gym, but I still walked 2 miles so I'll give .5 points for that. Goal 1: Gym Workout Score: 18/20 (90%) Goal 2: Nutrition Eating score: 23/27 (85%) Goal 3: Reduce body fat by 5% 1% = 1 point total of 5 points Bodyfat: (5/5) (100%) Challenge Average: 91% Stats: Weight: 211 lb BF: 25% squat: 275 lb bench: 255 lb deadlift: 315 lb

Well, looks like I will have a couple misses on getting to the gym =(, but to supplement I'll be doing body workouts at home for the days that I miss. Up to this point so far so good, but I did miss one day in the gym! However, I made up for it with 2 mile walks. The monster within is awakening!

Day 12: Rope Tri Pulldowns: 3 x 10 x 65 Flat Bench: 3 x 135 3 x 185 3 x 205 3 x 225 2 x 245 1/2 x 250 25 x 135 (Burnout) Seated Hammer Strength Row: Weight is recorded by 1 hand only. 10 x 45 5 x 70 3 x 80 3 x 90 3 x 115 3 x 135 3 x 155 3 x 190 3 x 215 (PB)

Day 11: Squats (box) 5 x 135 3 x 205 3 x 225 3 x 255 3 x 275 Good Mornings (Seated): 3 x 95 3 x 115 3 x 135 3 x 165 3 x 185 3 x 205 (PB)

Day 10: Speed Day Rope Tri Pushdowns: 3 x 10 x 60 Bench 8 x 3 x 135 (very fast) Super Set: Dynamic Bench + Pull Ups 8 x 3 x 95 (Double Bands) 8 x 3 x BW Dips: 8 x 3 x BW Super Set: Tate Presses + Roll Overs 1 x 5 x 25 7 x 5 x 30 Lat Pull Downs: 1 x 3 x 60 7 x 3 x 70

Day 9: Seated Deadlifts: 10 x135 9 x 135 5 x 155 (Sumo Stance) Deadlift: 4 x 225 Pull Throughs: 10 x 47.5 8 x 57.5 No energy this day. Not enough veggies!

So far so good. Still on track. Stat Update: weight: 214 Bf %: 25.8% squat: 275lb bench: 225lb deadlift: 315lb

Yesterday - Day 8: Morning Power Walk: 38 Mins (2 miles) Workout (45 min): Leg Press: 10 x 225 10 x 225 10 x 225 Squats: 10 x 135 8 x 185 4 x 225 4 x 275 ( a couple degrees off from getting in the hole) Box Squats: 4 x 225 4 x 245

Alright, it's a new week! I've completed Day 1 and Day 2 of the workouts for this week thus far. Couple of interesting things of note. I've been pretty strict with my nutrition (except for a few minor splurges here and there), and I have found that my energy is sustained for longer periods of time. Also, it seem to feel cleaner - the only way I can explain it is to compare it to a fire that uses garbage vs. propane as a fuel source. I attend night classes as well, and normally about halfway through I'm starting to pass out. However, that last couple nights I've been wide awake throughout the entire class. Very interesting! P.S. Note to self: don't use coconut oil at high temps! Haha.

Today's workout made me feel sick, but so worth it. Total workout was completed in 30 minutes. Mid-day: 33 minute power walk Workout: Dual Seated Pully Row: 10 x 90 8 x 100 4 x 110 Bent over Barbell Rows: 10 x 45 8 x 65 8 x 95 8 x 115 5 x 135 5 x 155 2 x 185 Seated Freemotion Lat Pulldowns: 10 x 120 8 x 140 6 x 160 4 x 180 2 x 200 Seated Fixed Closed Grip Rows: 10 x 120 8 x 140 6 x 160 4 x 180 2 x 200

Yesterday - Day 6 Total Workout Time: 30 minutes Incline DB Press 10 x 50 8 x 60 6 x 75 4 x 85 2 x 95 Decline Press Mach. 10 x 135 8 x 185 6 x 225 4 x 275 2 x 315 Mid Tricep DB Press 10 x 45 8 x 50 (running out of gas!) 6 x 50 Pectoral Fly Mach. 10 x 40 4 x 40 Dips 6 x 215 (BW) 4 x 215 (BW)

Week 1 requirements completed for week 1! Yesterday I completed a 55 minute session. Deads felt great! Stat update: weight: 215 BF %: 27.7% squat: 185lb bench: 225lb deadlift: 315lb

Yesterdays Workout - Day 5 Circuit - Deadlifts / Shrugs / Pull Ups Deadlift: Shrugs: Pull Ups 10 x 115 0 x 0 0 x 0 8 x 165 10 x 145 0 x 0 6 x 225 8 x 180 10 x 216 (BW) 4 x 275 6 x 230 8 x 216 2 x 315 4 x 275 6 x 216 0 x 0 2 x 325 4 x 216 0 x 0 0 x 0 2 x 216

Day 4: Good mornings + Pull up Super Set 10 x 45 0 x 0 10 x 65 10 x BW (218) 8 x 95 10 x BW 6 x 115 5 x BW 4 x 135 2 x 145 Back Extension 10 x 105 8 x 135 6 x 165 4 x 195 2 x 225

Yep, I started back on Sunday, and good lord does everything hurt at this point. I'm having fun though and that makes the soreness worth it. Here is my battle log so far: http://rebellion.nerdfitness.com/index.php?/topic/47777-o-look-something-heavy-the-log-of-mass-displacement/#entry1010695