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Hazard

In which I train like "The Rock", but eat like I'm afraid of food

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Welcome to my challenge thread.  I'm not new to Nerd Fitness.  If you're a Level 1, then I'm your Guild Leader.  My 4-week challenge thread is posted in this Level 1 subforum as an example, in the hope that you seeing how I format and organize my challenge might help give you ideas for your own.

 

 

About Me

 

My Muggle name is Chris.  I'm a 41 yr old semi-retired guy happily at home being the primary caregiver for my 3 yrs old daughter.  Which is the Best. Job. Ever.  The pay is non-existent, but the benefit package is fantastic and calls me "Daddy." 

 

For the first part of this year, my main fitness drive was weightloss.  I dropped 19+ lbs in January's challenge.  I dropped another 7+ lbs in the February-March challenge.  Then illness struck during the March-April challenge.  After it passed, I ended up kind of spinning my wheels.   I'm not the type of person who likes getting stuck.  I recognized that I simply didn't feel like being hungry anymore at that time.  So dieting down was out the window for a month.  Instead, I shifted gears and spent the previous challenge month learning to eat and train like The Rock!

 

Image result for "the rock" dancing "animated gif"

 

It was fun.  It was enlightening.  Then I vacationed in Florida for a week and put on 7 lbs of fat.  :disgust:

 

I'm mentally ready to do a cut again, so I'm shifting gears back to doing that.  I have a longterm goal of significantly trimming down this year, and the first couple of weeks of this challenge will be dedicated to making strong progress toward that longterm goal.

 

 

 

My Main Quest for this challenge is to...

  • Get my bodyweight below 185 lbs.

 

 

My weight as of this morning was 197.2 lbs.

 

 

I don't like dieting for long periods.  It makes me feel blah.  I'm very good at losing weight quickly.  Get in, cut hard, get out.   My intention this challenge is to get below 185 as fast as reasonably possible.  Ideally in 2 weeks of cutting, but, realistically, it'll probably be more like 3-and-a-half weeks.  Then I'll bring my calories back up to maintenance level, or maybe just a little above maintenance, and chill there for the rest of the challenge so my hormones can stabilize before cutting again.

 

 

 

My Support Quests for this challenge are to...

  1. Complete daily cardio.  At least 500 calories burned via cardio each day.
  2. Restrict calories.  My diet will probably vary from day to day, but I'll be trying to eat somewhere in the vicinity of 2000 calorie intake by restricting my fats and carbs.  Protein will stay high.
  3. Train like The Rock.  Following on the heels of my previous Challenge, I'll be sticking with a high volume bodypart split.  This is still very much an experiment for me, so I may make changes to it on-the-fly over the next few weeks.  But for now my plan is to do an 8 day rotation:
    • DAY 1: upperbody push (chest focus)
    • DAY 2: legs
    • DAY 3: upperbody pull
    • DAY 4: rest (cardio only)
    • DAY 5: upperbody push (shoulders focus)
    • DAY 6: legs
    • DAY 7: arms & abs
    • DAY 8: rest (cardio only)
    • repeat

 

 

Thank you for reading.  I'd be delighted if you continued to visit my challenge thread, and kept me company throughout this month as I continue along my journey.   If you have any comments or questions, please feel free to post them.  Your comments are appreciated, and your questions are welcome.

 

 

 

 

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REPORT: DAY ONE

 

Morning cardio on bike - 300 calories

Afternoon cardio on bike - 250 calories

 

 

Training (upperbody push, chest focus)

  • warmup
    • incline pushups 3x10
    • incline alternating archer pushups 3x10
    • incline wide pushups 3x10
  • dips
    • bodyweight warmup - x3,3
    • weighted (+12 lbs) - x4,3,2
    • bodyweight volume - x10,9,8,7,6
  • barbell bench presses
    • climb to today's top single
      • 30x15
      • 50x12
      • 70x8
      • 90x6
      • 110x4
      • 130x3
      • 150x3
      • 170x1
    • volume (drop to 75%, strip sets with 20 sec rest)
      • 130x10
      • 120x5
      • 110x5
      • 100x6
      • 90x10
      • 80x8
  • dumbbell pullovers
    • 20x20
    • 30x15
    • 40x12
    • 50x8

 

 

DIET

Calories = 1936

fats = 23 g

carbs = 124 g

proteins = 303 g

 

 

 

 

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Thanks for the follows!

 

 

REPORT: DAY TWO

 

Morning cardio (bike) -- 503 calories

Afternoon cardio (bike) -- 150 calories

 

 

Training [Leg Day, quads focus]

  • warmup
    • dumbbell goblet squats
      • 20 x10,10
    • barbell narrow-stance partial squats
      • 210 x6,6
  • barbell ATG olympic squats
    • 30x15
    • 60x12
    • 90x10
    • 110x8
    • [burn set] 90x20
  • barbell front squats (3x10 ascending)
    • 30x10
    • 50x10
    • 70x10
  • weighted walking lunges (3x24 strip sets)
    • 35x24
    • 25x24
    • 10x24
  • barbell standing calf raises (200 reps)
    • 50 x40,40
    • 40 x40,40
    • 30x40

 

DIET

calories = 1918

fats = 25 g

carbs = 108 g

proteins = 306 g

 

 

 

 

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18 hours ago, Cataleya said:

Following! What are you using to track cardio calories burned? Fitbit?

 

Hi Cat.  :). The display on my exercise bike tracks calorie burn.

 

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REPORT: DAY THREE

 

Morning cardio (bike) -- 450 calories

After training cardio (bike) -- 100 calories

 

 

Training [upperbody pull]

     60s rest between sets

     2m rest between exercises

  • [warmup]  bodyweight inclined inverted rows 
    • x5, 6, 7, 8, 9, 10
  • cable seated widegrip behind-the-neck lat pulldowns (4 sets ascending)
    • 40x20
    • 60x15
    • 80x12
    • 100x10
  • cable seated widegrip lat pulldowns (3x8 + burn set)
    • 100x8
    • 100x8
    • 100x8
    • [burn set]  70x25
  • cable seated widegrip rows (4x20 ascending)
    • 40x20
    • 50x20
    • 60x20
    • 70x18
  • cable seated rope lat pulldowns (4x15)
    • 50x18
    • 60x15
    • 60x15
    • 50x15
  • cable seated supinated closegrip lat pulldowns (4 sets ascending)
    • 40x20
    • 50x20
    • 60x18
    • 70x15

 

 

DIET

calories = 1825

fats = 29 g

carbs = 110 g

proteins = 270 g

 

 

 

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10 hours ago, Cataleya said:

I am so, so jealous. emoji44.png

 

 

Days filled with chicken breasts, 96% ground beef in taco sauce, eggwhites, fat free milk, and whey.   Meanwhile, I’m literally daydreaming of belgian waffles. :miserable:

 

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Quest Progress, 3 days of Cutting

 

First morning: 197.2 lbs

Fourth morning: 194 lbs

 

 

 

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REPORT: DAY FOUR

 

Rest/Recovery day. 

I changed my mind about doing double-cardio on rest/recovery days.  I'll stick to the 500 cal minimum for every day.

 

 

Morning cardio (bike) -- 500 calories

 

 

DIET

calories = 1994

fats = 35 g

carbs = 100 g

proteins = 304 g

 

 

 

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4 hours ago, Hazard said:

Morning cardio (bike) -- 500 calories

 

How long does this take? An hour?

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9 hours ago, Akura said:

How long does this take? An hour?

 

Longer than I want.   About 1 hr 20-25 min total bike time for 500 cal.  If I could keep the tension setting higher for longer it would take less time.  But my legs aren't strong enough for that, yet.  I can do higher tension, but only for brief spurts.  It’s murder on my quads.

 

I’m currently using the same method to strengthen my bike ability that I used for increasing my treadmill ability:  Intervals.   Switching between lower tension and higher tension for various amounts of time.  The high tension intervals are just few and far-between at the moment.  Which is just like when I first started jogging after completing my Walk to Mordor — I was still mostly walking at first, but jogged slowly for a short time every few minutes.   As with those walk/jog intervals, I expect my low/high tension intervals on the bike to improve over time as it builds my quadriceps’ strength-endurance.  And as that gets better, the time it takes me to burn 500 calories should get progressively shorter.

 

I don’t expect to ever match my treadmill calorie burn using the bike though.  For comparison, to hit the same 500 cal on the treadmill took about 48 minutes at a slow, comfortable 5 mph jog.  I miss using my treadmill.  :sorrow:

 

But!  As far as Pros versus Cons go, a Pro side of using a bike is that quadriceps work.  The quads work on a bike much more than they do on a treadmill.  Having to rely on the bike for my cardio right now helped me identify a weak point (my quad strength-endurance), and I’m using the bike as a weapon to attack it.

 

 

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REPORT: DAY FIVE

 

Morning cardio (bike) -- 350 calories

After training cardio (bike) -- 250 calories

 

 

Training [shoulders]

        (2 min. rest between sets, except where otherwise noted)

  • barbell OH presses (4 sets ascending)
    • 30x15
    • 50x15
    • 70x10
    • 90x8
  • barbell push presses (3 sets ascending + 75% burn set)
    • 110x6
    • 120x5
    • 130x4
    • [burn set]  100x15
  • DB lateral raises (3 sets ascending)
    • 5x20
    • 10x16
    • 15x12
  • cable rope facepulls (3x20 ascending)
    • 5x20
    • 10x20
    • 15x20
  • barbell shrugs (ascending, 60 sec rests)
    • 30x20
    • 60x18
    • 80x15
    • 100x15
    • 120x12
    • 140x10
    • 160x9
  • barbell power shrugs (ascending to x3 + 75% burn set)
    • 180x7
    • 200x6
    • 220x5
    • 240x3
    • [burn set]  180x20
  • DB shrugs (strip sets, no rest)
    • 40x10
    • 35x10
    • 30x8
    • 25x8
    • 20x10
    • 15x10

 

 

DIET

calories = 1965

fats = 34 g

carbs = 116 g

proteins = 283 g

 

 

 

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REPORT: DAY SIX

 

Morning cardio (bike) -- 510 calories

 

 

Training [legs]

  • barbell deadlifts  (ascending to a single + 75% burn set)
    • 120 x10,10  
    • 160 x8
    • 200 x6
    • 240 x5
    • 270 x3
    • 300 x1
    • [burn set]  225 x10
  • barbell romanian deadlifts  (3x12 at 50% of top DL set)
    • 150 x12
    • 150 x12
    • 150 x12
  • barbell standing calf raises  (kept light and easy -- calves still tight from last leg day)
    • 30x30
    • 30x30

 

 

DIET

calories = 1944

fats = 32 g

carbs = 81 g

proteins = 314 g

 

 

 

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REPORT: DAY SEVEN

 

Morning cardio (bike) -- 300 calories

Evening cardio (bike) -- 200 calories

 

 

Training [arms & abs]

  • superset  (5x5 each, 1 min. rest)
    • bodyweight chinups 
      • x5,5,5,5,5
    • bodyweight dips 
      • x5,5,5,5,5
  • giant set  (2x12 each,  2 min. rest between giant set, 1 min. rest between exercises)
    • EZ bar curls 
      • 50x12
      • 50x12
    • dumbbell supinating curls 
      • 30x12
      • 30x12
    • cable curls 
      • 40x12
      • 40x12
    • dumbbell hammer curls 
      • 30x12
      • 30x12
  • barbell close-grip bench press  (2x8)
    • 135x8
    • 135x8
  • lying leg raises  (5x10)
    • x10,10,10,10,10

 

 

DIET

calories = 1991

fats = 32 g

carbs = 152 g

proteins = 256 g

 

 

 

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REPORT: DAY EIGHT

 

Rest/Recovery day. 

 

Morning cardio (mowed the lawn) -- 300 calories

 

I woke up with very little energy, plodded through mowing the lawn in 90 degree heat through sheer force of will, and felt majorly fatigued most of the day.  I decided to risk having a 2-hour window carb refeed meal in the late afternoon.

 

 

DIET

calories = 3303

fats = 73 g

carbs = 439 g

proteins = 201 g

 

 

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REPORT: DAY NINE

 

Morning cardio (bike) -- 502 calories

 

 

Training (chest)

  • warmup
    • incline pushups 2x10
    • incline alternating archer pushups 2x10
    • incline wide pushups 2x10
  • barbell bench presses
    • (climb to today's top single)
      • 30x20
      • 50x20
      • 70x12
      • 90x12
      • 120x7
      • 150x3
      • 170x2
      • 180x1
    • (back down the hill by 10s)
      • 170x2
      • 160x5
      • 150x6
      • 140x9
      • 130x8
      • 120x10
  • dumbbell pullovers  (3x20 ascending)
    • 20x20
    • 30x20
    • 40x17
  • dumbbell flys  (3x20)
    • 20x10
    • 15x20
    • 15x20

 

 

DIET

calories = 2019

fats = 38 g

carbs = 158 g

proteins = 252 g

 

 

 

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cool goals! definitely following!

 

but that amount of workload on about 2k cals a day is gonna be taxing!! Really impressive that you manage that. 

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10 hours ago, Pagaru92 said:

cool goals! definitely following!

 

Thank you for the follow.

 

10 hours ago, Pagaru92 said:

that amount of workload on about 2k cals a day is gonna be taxing!! Really impressive that you manage that.

 

Thanks.  I appreciate the compliment. 

 

It's challenging for sure.  My net deficit last week averaged out to around -1500 a day.  That's not my deepest cut ever.  But it's not too shabby.

 

 

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REPORT: DAY TEN

 

The power cord for my exercise bike broke.  Last month it was my treadmill, and now this.  :hopelessness:.   It's okay.  :).   It so happens that I took advantage of Memorial Day shipping sales and just yesterday ordered an elliptical crosstrainer to be my new go-to cardio machine!  :applause:.  Unfortunately, it'll be about two weeks before it's delivered.  And the replacement power cord for the bike would also take about two weeks for delivery.  So that's kind of a wash.  

 

What does that mean for me?  It means that my bike's display isn't working, so it can't tell me calorie burn.  And it means the bike can't apply any extra magnetic resistance, so it's stuck at basically tension level 1, which is just the weight of the flywheel.  Luckily, I've used the bike enough lately that I have a pretty good estimate for how many minutes I have to pedal on it even with no added tension in order to burn around 500 calories.  So, pedaling for a set time is what I did for cardio today.

 

 

Morning cardio (bike) --  90 minutes.  Hopefully about 500 calories.

 

 

Training [Leg Day, quads focus]

  • barbell ATG olympic squats  (ascending x10s)
    • 30x10
    • 40x10
    • 50x10
    • 60x10
    • 70x10
    • 80x10
    • 90x10
    • 100x10
    • 110x10
    • 120x10
    • 130x10
  • barbell front squats (3 sets descending, starting at 75% of top olympic squat set)
    • 100x6
    • 90x8
    • 80x10
  • weighted walking lunges (3x24 strip sets)
    • 35x24
    • 25x24
    • 10x24

Me, after every set of lunges:

PitifulPlayfulFlea-size_restricted.gif

 

  • barbell standing calf raises (5x40)
    • 60x40
    • 50x40,40
    • 40x40,50

 

 

 

DIET

calories = 1918

fats = 35 g

carbs = 139 g

proteins = 250 g

 

 

 

 

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12 hours ago, Hazard said:

Thank you for the follow.

 

 

Thanks.  I appreciate the compliment. 

 

It's challenging for sure.  My net deficit last week averaged out to around -1500 a day.  That's not my deepest cut ever.  But it's not too shabby.

 

1500!! So over 1kg weight loss a week. That's crazy. Nice job!

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