Mac McPherson

Today is officially the end of my 6th week, here's the damage. Stats: 6 ft 186lbs After 6 weeks: Weight +3lbs (I need to order a weight gainer) Chest +1 1/2 inches (40 1/4 inches) Stomach -2 1/4 inches (35 inches) Waist -1/2 inch (37 inches) Neck +2 inches (18 1/2 inches) Biceps +1 1/2 inches (13 3/4 inches) Forearms +1/2 inch (11 1/2 inches) Thighs +2 inches (24 inches) Calves no change (still 16 inches...damnit) Not too bad for just getting my body back into shape so I could start hitting challenges & doing serious weight training (I think). I don't know, y'all tell me.

Yep, it's on Main Street.

Took a trip down to Point Pleasant yesterday to visit my buddy The Mothman... Please forgive the Clint Eastwood "Man With No Name" squinting, & the inability to relax my arms. The sun was in my eyes & I had finished my workout about an hour before.

Yup. & my Ma's from Buckhannon, but lives here in Parkersburg now.

Once again thank y'all for your kind words! Just posted the week 1 stats on my Battle Log! I even managed to surprise myself...BRING ON WEEK 2!

Day 8 6JUL12 Mild pain & gain! I'm barely hurting at all from yesterday's workout. I must be getting into shape! Now for the Week 1 stats: weight went from 183.3 to 179.8 & I'm constantly eating. Neck went from 16 1/2 to 18 inches! Stomach went from 37 1/4 to 34 1/2 inches! I also added 1/2 inch to my thighs ending up with 23 inches. Those were the largest gains/losses. By the way I only measure at rest since I don't walk around flexing all day...I just want to level up to the place where it LOOKS like I'm walking around flexing all day!

Day 7 5JUL12 Mac's muscle failure workout from hell, Junior improves. MAC WEIGHTED 150 Calf lifts w/50lbs weight - previous workout 100 w/50lbs weight 150 Shoulder shrugs w/50lbs weight - previous workout 100 w/50lbs weight 100 Wrist curls w/20lbs weight - previous workout 75 w/25lbs weight, 25 w/10lbs weight 150 bench press 75 w/40lbs 75 w/25lbs weight - previous workout 100 w/25lbs weight 100 bent over rows w/20lbs weight - previous workout 25 w/25lbs weight, 25 w/20lbs weight, 50 w/10lbs weight 50 hammer curls w/10lbs weight - NEW 100 lying fly w/10 lbs weight - NEW 100 dumbbell side bend w/20lbs weight - NEW 50 shoulder press w/10lbs weight - NEW 150 squats w/50lbs weight - previous workout 100 w/50lbs weight 25 tricep extensions w/20lbs weight - previous workout 100 w/10lbs weight 75 reverse wrist curls w/10lbs weight - previous workout 50 w/10lbs weight BODY WEIGHT 50 situps - NEW 100 calf lifts - NEW 100 squats - NEW Pre-workout plank (on fists) 1:38:2 Post-workout plank (on fists) 0:59:1 JUNIOR 60 squats w/50lbs weight - previous workout 60 w/40lbs weight 60 shoulder shrugs w/50lbs weight - previous workout 60 w/40lbs weight 60 bent over rows w/20lbs weight - No change 60 bench press w/25lbs weight - No change 60 wrist curls w/20lbs weight - No change 20 reverse wrist curls w/10lbs weight - NEW 60 calf lifts w/50lbs weight - previous workout 60 w/40lbs weight 50 situps - No change Protein time...because I pushed myself to absolute muscle failure...I'm going to go rest & dread the DOMS that tomorrow will bring.

Day 6 4JUL12 Rest, explosives, & a year closer to kicking Junior out of the house. Happy 4th of July everyone, & happy 16th birthday to my son. I figured I'd be getting my DOMS on today after yesterday's workout, but I'm not even mildly sore. I guess I'll have to get tougher on myself tomorrow. Junior & I would like to thank y'all for all of your support. Tonight I shall set off the $700 in fireworks I got...unless another damn storm rolls through. Take care you heathens!

Keep it up! Don't let this old man down!

MASSIVE IMPROVEMENT! Did y'all get your tickets? To the GUN SHOW?! Yeah, that was lame.

Day 5 3JUL12 Workout Improvement! Mac adds exercises & reps, Junior adds reps! MAC 100 squats w/50lbs weight 4 sets 25 reps 100 shoulder shrugs w/50lbs weight 4 sets 25 reps 100 Bent-over rows 25 w/25lbs 25 w/20 lbs 50 w/10 lbs weights 100 bench press w/25lbs weight 4 sets 25 reps 100 wrist curls 75 w/20lbs 25 w/10lbs weights 50 reverse wrist curls w/10lbs weight 2 sets 25 reps 100 tricep extensions w/10lbs weight 4 sets 25 reps 100 calf lifts w/50lbs weight 4 sets 25 reps 50 situps 2 sets 25 reps 25 oblique situps Plank (post-workout using fists) 1:14 JUNIOR 60 squats w/40lbs 2 sets 30 reps 60 shoulder shrugs w/40lbs weight 2 sets 30 reps 60 bent-over rows w/20lbs weight 2 sets 30 reps 60 bench press w/25lbs weight 60 wrist curls w/20lbs weight 2 sets 30 reps 60 calf lifts w/40lbs weight 2 sets 30 reps 50 sit-ups 2 sets 25 reps All in all it was one helluva workout. My son added 10 to everything but sit-ups & I had to slow down & move to lighter weights on a few because we were both still hurting from cleaning up storm debris. I am getting noticeably bigger, especially in the arms & chest. Junior is gaining some stamina, & even though he hurts he is learning to "suck it up & drive on" as we said in the Army. I've honestly never felt better, & can see Junior becoming more active. Mac & Junior's workout conversation of the day- Sorry, there wasn't one because of the last few days of storm hell. We just Soldiered through the workout. During cool-down & feeding time post workout I introduced him to SNL's Hans & Franz...because Mac & Junior are here to PUMP...YOU UP!

Day 4 2JUL12 Aches & pains... I'm having some SEVERE DOMS & recovering through NERD...Never Exercise on a Rest Day! My arms have gotten noticeably bigger & defined...my muscles are rock hard for the 1st time in years! I can't wait to hit the weights! I'm up in the air about alternating upper & lower body & working out all week to keep from going nuts on NERD days.

Day 3 1JUL12 Another not so restful rest day Another storm last night, but not as bad. Went to my father's place & finished cutting up downed trees & lugging them uphill (both ways) to the burn piles. Hurt like all hell, but singing the Monty Python Lumberjack song kept my mind off of the pain. The rest of the day is to give the muscles a break.

Welcome! & I have to say I agree with Kibcy on the motivation bit. I don't run from danger...it's not that I'm brave, it's just that I hate running! Keep us informed of your progress & if you'd be so kind, keep me informed on how those Vibrams work out for you. I'm contemplating buying some because the combat boots I've worn over the last 20 years ain't been too kind on the feet. All of them had Vibram soles though! lol

Day 2 30JUN12 (Rest Day? NO WAY!) Due to Mother Nature, today sure as hell wasn't a rest day, & neither was last night. Severe storms w/80mph winds rolled through yesterday evening so I spent last night clearing tree limbs & downed trees from neighbors' yards, & spent all morning & afternoon clearing fallen trees at my father's place. So basically I put in 8-10 hours of log-drills. I hurt so damn bad the next 2 days will be rest days...that is unless we get more severe storms tonight & tomorrow which sounds like may happen. Damnit.

@Jcannon The VA has me on Gabapentin & Meloxicam. 900mg Gabapentin daily has knocked my pain level from a 9 to a 4 or 5 on the pain scale, & I think the doc said we could go up to double that dose. The Meloxicam is for my arthritic pain, but is harder than hell on my stomach. I have ulcers so I take 60mg of Omeprazol (Prilosec) daily to combat that. I'd highly suggest looking into the Gabapentin. I've had no adverse effects from that. After a couple weeks of that, your Ma shouldn't have any problems with light weights & such. The only real pain I'm feeling is from pushing myself too far from the endorphin rush & competing with my son lol Take care, & if your Ma gets Gabapentin, let me know how it works out for her! Mac

Today has been AWESOME! My son talked to me yesterday & wanted to get in to the workout! It was the 1st father-son bonding time we've had in years...& it RULED! The Nerd Fitness bug definitely bit him, & he's gonna keep me down to stretching on rest days (cause he's gonna be sore as hell tomorrow!) Read about it here & feel free to comment & make suggestions ---> Hillbilly Mac's Fitness Shack PS, This dumb bastard is STILL SOBER & I love y'all for supporting me! As my Drill Sergeant yelled every 5 minutes... DRINK WATER! Mac

Day 1 29JUN12 MAC (I started out with 10 lbs dumbbells because I was planning on just stretching) 50 squats w/ 20lbs weight 2 sets 25 reps 50 squats w/25lbs weight 2 sets 25 reps 50 bent over rows w/10lbs weight 2 sets 25 reps 25 bent over rows w/20lbs weight 25 shoulder shrugs w/10lbs weight 50 shoulder shrugs w/25lbs weight 2 sets 25 reps 50 wrist curls w/10lbs weight 2 sets 25 reps 25 wrist curls w/25lbs weight 50 sit-ups 2 sets 25 reps 100 bench press w/25lbs weight 3 sets (2 sets 25 reps 1 set 50 reps) 30 minute stationary bike level 5 hill program 7.6 miles Swim for a couple hours in the evening to keep the muscles loose (& because it's hotter than 2 rats fornicating in a wool sock) Junior 50 Squats w/40lbs weight 2 sets 25 reps 50 sit-ups 2 sets 25 reps 50 wrist curls w/20lbs weight 2 sets 25 reps 50 bent over rows w/20 lbs weight 2 sets 25 reps 25 bent over rows w/10lbs weight 50 bench press w/25lbs plate 2 sets 25 reps 50 shoulder shrugs w/40lbs weight 2 sets 25 reps 50 calf lifts w/40lbs weight 2 sets 25 reps 30 minute stationary bike level 5 hill program 6.3 miles Swim for a couple hours in the evening to keep the muscles loose (& because it's hotter than 2 rats fornicating in a wool sock) I know today should have been a rest day for me. I was planning on getting Junior into the program & just lift the 10lbs weights to stretch out, maybe do 25 of the bench presses, a few squats w/10lbs...& stretch while my son did his 1st workout. The problem is, when I asked my son if he wanted to do 25's instead of 50's & use he 10lbs weights where I used the 20's, the damn kid said he'd do exactly what I did yesterday. So being a competitive guy, & 20 years older than my son (which makes me "OLD" in his book), enjoying getting my body back into shape, & hitting an endorphin high, I added extras in weight & sets. I'm sure I'll pay dearly for it tomorrow, but since I know my son will be hurting worse than me, it WILL be a rest day with nothing more strenuous than floating in the pool (because yet again it'll be hotter than 2 rats fornicating in a wool sock) & eating constantly. It's good having my son as a workout partner & the competition it's breeding. I've been so broken down physically & mentally from the alcoholism, PTSD, fibromyalgia, & every thing else wrong with me that I've never been able to do any physical activities with him or have father son bonding...& bond we did. Towards the end of the workout my son started talking shit, which gives us what will hopefully be a feature on this log... Mac & Junior's workout conversation of the day- Mac- "If I could move my arms I'd come over there & slap the taste out of your mouth!" Junior- "If I could move my legs I'd run away."

I'll be watching you, make me proud! Just remember that if my old broken ass can do it you have the potential to run circles around me! Don't let the old guy beat you!

@Maledictus Rest day?! I don't need no stinking...oh he'll yeah I do! I know what you're talkin about, that's why I dropped the plate for the second set of sit-ups. I tore my abdominal wall twice in the Army & they said one more time & I'd be getting a screen put in. @Teufy I was 19K & 67T/15T M1 Armor Crewman & UH-60 Mechanic/Crewcheif respectively. I was in the sandbox way back in 96 but missed out on deploying to Iraq with my unit in the 101st due to orders to Korea I couldn't get out of. It's definitely an upper body rest day! I'm going to do some stretches & light dumbbell work to loosen up. I want to do some more calf lifts & get a good 6 mile ride in & then stretch in the pool. The pool seemed to work last night, because I know exactly how much more pain I'd be in today if I didn't do it. Once again, thank y'all for the warm welcome & support. My fellow Veterans are all getting a friend request. Take care, stay safe, stay sober, drink water Mac

Welcome to NF! My wife & son are a huge motivator for me...not being able to do things with them besides sitting on my ass watching tv is one of the things that kicked me into gear. Starting a dedicated exercise program has already boosted my self-esteem. We're proud of you for just being here, but we'll be even more proud when you're proud of yourself! Take care & stay safe, Mac

NEW & IMPROVED! My 15 going on 16 y/o son wants in on the action so here is our getting into shape workouts: Day -1 28JUN12 (since my son wasn't on the program yet) MAC 50 Squats 40lbs 2 sets 25 reps 25 sit-ups w/25lbs plate on chest 25 sit-ups w/o weight (the plate kicked my ass but I'm sore as hell from doing 50 w/25lbs yesterday) 50 wrist curls 20lbs weight 2 sets 25 reps 50 bent over rows 20 lbs weight 2 sets 25 reps 50 bench press 25 lbs plate (laying on floor to avoid back stress) 2 sets 25 reps 50 shoulder shrugs 40 lbs weight 2 sets 25 reps 50 calf lifts 40 lbs weight 2 sets 25 reps Swim for a couple hours in the evening to keep the muscles loose (& because it's hotter than 2 rats fornicating in a wool sock)

Thank y'all so much for the warm welcome & all of my love to my fellow Veterans, West BY GOD Virginians, & recovering alcoholics. As far as paleo goes, I've been mostly paleo my entire life. The majority of my diet is meat, the only "veggies" I eat are potatoes & corn (yes I know, it's a grain). After living in South Korea for 6 years, I'm addicted to rice...so there's a problem. I've been trying to cut out my grains, am sourcing local grass-fed meats, & drastically increasing my fruit intake. I need to put on about 20 lbs so I can turn it into muscle & be back to my target weight of 180lbs (although I want to be a healthy & low body fat 190-200lbs). I just finished my Day 1 get back into shape workout (& will also post it in the Battle Logs) & I thought I'd share it with y'all & see if I'm on the right track. DAY 1: 50 Squats 40lbs 2 sets 25 reps 25 sit-ups w/25lbs plate on chest 25 sit-ups w/o weight (the plate kicked my ass but I'm sore as hell from doing 50 w/25lbs yesterday) 50 wrist curls 20lbs weight 2 sets 25 reps 50 bent over rows 20 lbs weight 2 sets 25 reps 50 bench press 25 lbs plate (laying on floor to avoid back stress) 2 sets 25 reps 50 shoulder shrugs 40 lbs weight 2 sets 25 reps 50 calf lifts 40 lbs weight 2 sets 25 reps Swimming for a couple hours this evening to keep the muscles loose I'm sore as all hell, but damn it feels good to be exercising again! Y'all take care & stay safe! Mac

Sweet! I ain't the only Hillbilly here & you're from my Ma's hometown at that! Looking forward to seeing you rock NF! Take Care & Stay Safe, Mac

Greetings fellow fitness heathens! This is going to be quite a long introduction, but even if you don't read it all, at least say "welcome" or some-such. The name's Mac (in case you hadn't figured that out yet) & yes, I'm an alcoholic. It's been a month or so since my last relapse, & part of my reason for joining NF is to get my mind right & my body straightened out. I spent 10 years in the US Army (94-04) & basically let my body go to hell. I'm losing fluid in the discs in my lower back, diagnosed with Fibromyalgia, unexplained massive joint pain, PTSD, TBI, ulcers...the list goes on. The VA has me on LITERALLY a handful of pills on a daily basis (I'll have to take a pic for you folks). I'm in the process of fixing myself both mentally & physically for myself, & more importantly, my wife & son. I'll break down my life a bit for you so you can see where I'm coming from & where I'm going. Before: Drinking heavily (30-40 beers a DAY) to keep the flashbacks & nightmares of PTSD away, locked in the house ordering pizza daily because of the PTSD induced anxiety/anti-social disorder, smoking 3 packs a day, sitting on my ass, & not getting treatment through the VA. That's 18 years of hard drinking, hard smoking, & hard living...& seeing the ages of some of the folks on here, I ain't proud to admit that I could polish off a fifth of Jim Beam in a single sitting before you were even born. Currently: Getting my body prepped to start the Nerd Fitness challenges because I'm so far out of shape from what I was in the Army I disgust myself. My Weider Total Body Works 5000 is delivered tomorrow, I have my exercise bike, & I stole my 16 year old son's dumbbells & kettle-plates. I've been strengthening my core so I don't destroy my back, & come Monday I'm going to kick ass (my own, obviously) & chew nicotine gum! Future: I want to be the Nerd Fitness poster-child for my fellow Veterans with PTSD (& the addiction problems that come with it) & show them that with testicular/ovarian fortitude, proper treatment, a better diet, a positive attitude, & a kick-ass exercise plan...that they too can stomp a mudhole in PTSD/addiction's ass & walk it dry! I stumbled across Nerd Fitness last Friday, & every day since I have thanked God, the Lords of Kobol, the Holy Bomb from Beneath the Planet of the Apes, etc. for doing so. I originally scoffed at the "Basic Training" exercises & the first few challenges... Hell, when I was in the Army we'd run 8 miles a day, I'd have a steady rhythm in my push-ups & situps on my PT tests & averaged 90-100 & 110-120 in 2 minutes respectively. My natural pace for running 2 miles was 13:30. I remembered running in formation for 6-8 miles, knocking out 20 pull-ups, going to the back of the line & having to do push-ups & sit-ups until it was time to get back up & knock out 20 more, run into the gym & climb a 40 ft rope & then start the cool-down. My life was like the old Army ad "We do more before 9am than most people do all day". I thought "Yeah right, Steve & Nerd Fitness & 20 measly push-ups." Feeling all Billy Badass, I hit the floor & knocked out 25, went to muscle failure...oh shit. Well I'll rock the sit-ups, hell when I was in high school I'd hit the rowing machine for an hour & do 200 sit-ups before taking a shower & going to school. I got sit-ups in the bag, right? 30...oh shit to the 2nd power multiplied by Pi & other math things I've never used since school. It took me a bit to realize that I'd torn the hell out of my body in the 8 years I was out of the Army, I graduated high school 18 friggin years ago, & the once rock-hard abs are now a "shed for the tool" aka a "fuel tank for the sex-machine" aka where all that beer I used to drink went. That hit me hard. I couldn't even do the simple stuff! & don't ask how glorious my one whole pull-up went... It was all a nightmare come true. I'd turned into a complete & total shitbag! Realizing this, & also realizing that a few months ago I'd just say screw it & drink myself into oblivion, I looked into the mirror & growled "not for long" to my reflection. I've found a new (& much healthier) addiction Nerd Fitness damnit! But I need support from y'all...A LOT of support! Sure I'll need the occasional "Stay Sober ya Douche bag", but I also need support with my exercising. Not to keep up with the plans & challenges mind you, but to have rest days. I've been doing body weight & dumbbell training for the last 3 days straight. I can't get enough! Feeling the burn in my muscles after so long has put me on an absolute high. Hell I feel like a teenager again. The muscle ache is better than Basic Training at FT Knox & I LOVED Basic Training! You could strap me to a gurney & I'd be doing sets of head lifts. How can you people take a rest day without going nuts?! Stats: 36 years old (in September) 6'0 180lbs of unadulterated beer gut Diet: Carnivore, I rarely eat anything that doesn't scream before it dies & I loathe vegetables (I gotta work on that along with my love of bread). Take Care & Stay Safe, Mac