Chapter 1: In Which Wilder Respawns

[Wilder]

INTRODUCTION

A few years ago I looked at myself in the mirror and an overweight former athlete looked back at me. I realized I had somehow become the "when I was in high school" guy. I could run a six minute mile... when I was in high school. I had a six pack... when I was in high school. I could do 20 pull-ups... when I was in high school. All of my (physical) accomplishments featured a guy I used to be but no longer was. I hated who I had become, so I did something about it.

 

I buckled down and cleaned up my diet. I started working out and got into shape. I lost 30 lb. and felt great. And then...

 

And then... I don't know. I got lazy? I stopped paying attention? I thought that because my goal had been achieved it didn't need upkeep? All of the above? Whatever the reason(s), I have fallen back into old habits and find myself once again looking at my reflection disgusted with what I see. I hate who I've become, so it's time to do something about it. Again.

TL;DR

Fat boy turned lean boy turned fat boy. Started my journey overweight, lost 30 lb., let things slide, now have to lose the weight all over again.

MAIN QUEST

Be in the best shape of my life by my 35th birthday.

GOALS

1. Average 2,000 kcal per day
2. Complete at least 20 strength training sessions by the end of the challenge
3. Track food and weight daily; take weekly measurements and progress photos

MOTIVATION

I want to feel confident again.

STARTING STATS

• Sex: Male
• Height: 5 ft. 8 in.
• Weight: 170.2 lb.
• Chest: 38.75 in.
• Waist: 33.75 in.
• Bicep: 14.5"

 

STARTING WORK SETS

• Squat: 125 lb. x 6
• Bench: 140 lb. x 6
• Deadlift: 145 lb. x 6

[Wilder]

WEEK 0

1. Average Calories = 2,196
2. Strength Sessions = XXXX
3. Measurements = X
   Photos = X
   Weight/Intake = XXXXX

 

WEEK 1

1. Average Calories = 
2. Strength Sessions = XX
3. Measurements = X
   Photos = X
   Weight/Intake = XXX

 

WEEK 2

1. Average Calories = 
2. Strength Sessions = 
3. Measurements = 
   Photos = 
   Weight/Intake = 

 

WEEK 3

1. Average Calories = 
2. Strength Sessions = 
3. Measurements = 
   Photos = 
   Weight/Intake = 

 

WEEK 4

1. Average Calories = 
2. Strength Sessions = 
3. Measurements = 
   Photos = 
   Weight/Intake = 

[Wilder]

First workout of the challenge is complete! Feeling good. A nice, strong start to my first challenge!

 

Strength Session 1

 

#Squat
45 x 5 
65 x 5 
85 x 5 
105 x 4 
120 x 5 x 5 

 

#Lunge
60 x 10 x 4 
60 x 10 x 4 

 

#Leg Curl
37.5 x 12 x 4 

 

#Leg Extension
47.5 x 15 x 3 
42.5 x 15 

 

#Ab Wheel
BW x 10 
BW x 7 
BW x 8 
BW x 10 

[CJ the (soon-to-be) Mighty]

You have some excellent goals to work towards.  Good luck to you on your first challenge!

[Wilder]

3 hours ago, CJ the (soon-to-be) Mighty said:

You have some excellent goals to work towards.  Good luck to you on your first challenge!

 

Thank you, sir!

[Wilder]

I'm dealing with a couple of injuries, and they are influencing my program a bit at the moment. My right elbow is preventing me from doing any overhead tricep work, and my left shoulder is preventing me from doing any anterior delt work (lateral and posterior-focused exercises seem to be fine so far). Thus, my push sessions are chest heavy and shoulder light for the time being.

 

Strength Session 2

 

#Bench Press
45 x 5 
75 x 5 
105 x 5 
135 x 3 
155 x 5 x 5

 

#Dumbbell Bench Press
45 x 10 x 4 
45 x 10 x 4

 

#Dumbbell Pullover
35 x 15 x 3 

 

#Dumbbell Lateral Raise
10 x 12 x 3 
10 x 12 x 3 

 

#Rope Pressdown
45 x 15 x 3 

[Wilder]

I've been spending some time digging through the forums, and I think after I complete my first challenge I'll be moving over to the Warriors Guild. A lot of good information there that is relevant to my interests/goals!

[Broba Fett]

44 minutes ago, Wilder said:

I've been spending some time digging through the forums, and I think after I complete my first challenge I'll be moving over to the Warriors Guild. A lot of good information there that is relevant to my interests/goals!

Good people over there.  Looks like you're off to a good start!  I'll be following along.

[r7rok]

Excellent goals and like the format, will be following along!

[Wilder]

7 hours ago, Broba Fett said:

Good people over there.  Looks like you're off to a good start!  I'll be following along.

 

Agreed!  I've been having fun stalking the guild.   And, thanks!  Glad to have you aboard.

 

6 hours ago, r7rok said:

Excellent goals and like the format, will be following along!

 

Thank you, sir!

[Wilder]

A couple of small wins from yesterday...

 

Went out to dinner with the family to celebrate my mother-in-law's birthday. I went a bit over my macros for the day, but didn't overeat (win #1). Got home, put the genetic experiment to bed, and then managed to limit myself to a diet soda rather than my normal evening snack/drink for which I no longer had the macros (win #2).

 

On track to hit my calorie goal for the week, and feeling really strong/motivated/positive about how my first challenge is going!

[Wilder]

Felt strong. I'm new to the barbell squat and deadlift (thus the low numbers) and it's cool to be doing an exercise that consistently goes up from workout to workout. I'm dreading the end of my newb gains.

 

Experimenting with pre/post workout nutrition/supplements. Some people swear by them and some people say it's a waste of time and money. Looking forward to finding out which camp I fall into by the end of the challenge.

 

Strength Session 3

 

#Squat
45 x 5 
65 x 5 
85 x 4 
110 x 8 x 5 

 

#Deadlift
65 x 5 
95 x 5 
130 x 8 x 2 

 

#Dumbbell Walking Lunge
30 x 10 x 4 
30 x 10 x 4 

 

#Leg Curl
37.5 x 12 x 3 
37.5 x 10 

 

#Leg Extension
50 x 12 x 4 

 

#Standing Calf Raise
BW x 15 x 5 

[Broba Fett]

There are few things more satisfying than finishing your last deadlift set at a new weight and slamming down that bar.  Well done.

[Wilder]

On 4/1/2016 at 4:14 PM, Broba Fett said:

There are few things more satisfying than finishing your last deadlift set at a new weight and slamming down that bar.  Well done.

 

Thanks!

[Wilder]

Because of my injury, this was a tough one for me (both physically and mentally).  Had to swap out DB Incline Bench Press with DB Bench Press and wasn't able to complete even a rep of overhead press with an empty bar (pre-shoulder issue I was using 140 lb. for reps).  DB Upright Row wasn't super painful, but I should probably replace it too. Basically anything that involves my anterior deltoid gives me trouble (including bench press and variations... just not excruciatingly so). Not sure how much to avoid and how much to push it at this point.  Frustrating as hell, especially since I'm just coming off a tricep injury (other arm) that kept me from doing similar exercises.

 

On a more positive note, this was my first time trying Decline Bench Press and I had a blast.  Love learning new movements!

 

Strength Session 4

 

#Decline Bench Press
45 x 5 
45 x 5 
65 x 5 
85 x 5 
105 x 5 
130 x 8 x 4 

 

#Bent-Over Row
45 x 5 
60 x 5 
75 x 8 x 4 

 

#Dumbbell Bench Press
47.5 x 8 x 4 
47.5 x 8 x 4 

 

#Wide-Grip Lat Pulldown
75 x 8 x 4 

 

#Overhead Press
45 x 1

 

#Curl
45 x 10 x 3 

 

#Dumbbell Upright Row
20 x 12 x 4 
20 x 12 x 4 

#Rope Face Pull
35 x 12 x 4 

[Wilder]

WEEK 0 - RECAP

1. Average Calories = 2,196
2. Strength Sessions = XXXX
3. Measurements = X
   Photos = X
   Weight/Intake = XXXXX

Overall, the week went fairly well.  My training is on track and I remain positive about it, despite being held back by some injuries. Went a little overboard over the weekend with the diet and neglected to track anything.  I've noticed that when I track, even if I'm letting myself have some wiggle room with my diet, I stay closer to reasonable cheat day levels.  Will definitely have to prioritize tracking this weekend.

 

Excited that this challenge is officially starting!

[SpecialSundae]

Lifting, lifting, yayayayay!

 

Hopefully your squat and deadlift will overtake your bench very, very soon.

 

Do pop over to the Warrior threads to say "hello" and feel free to ask any questions. We're almost always happy to help.  

[Wilder]

8 hours ago, SpecialSundae said:

Lifting, lifting, yayayayay!

 

Hopefully your squat and deadlift will overtake your bench very, very soon.

 

Do pop over to the Warrior threads to say "hello" and feel free to ask any questions. We're almost always happy to help.  

 

Glad to be part of the lifting club. Thoroughly enjoying it!

 

Increasing bench by 2.5 lb. per week, squat by 5 lb. per week, and dealift by 10 lb. per week at the moment; shouldn't be too long now and my bench will be sitting in last place - where it belongs!  When I started seriously lifting, my overhead press was my heaviest lift.

 

Awesome!  I will do so. Thanks!

[Wilder]

Squatting with a major sunburn is about as painful as I thought it would be... multiplied by like 100.  Holy *^#% #$*#$(^# (*&^#$(&^#$!)@&$%^$%, Batman! On the bright side, the pain from the sunburn distracted me from the pain in my shoulder.

 

Strength Session 5

 

#Squat 
45x5
65x3
85x3
105x2
125x6x3

 

#Deadlift 
95x5
125x3
145x6x2

 

#Leg Curl 
37.5x12x3

 

#Leg Extension 
50x12x3

[Wilder]

Strength Session 6

 

#Bench Press 
45x5
65x5
85x3
105x3
125x2
140x6x3

 

#Dumbbell Row
25x5
25x5
35x5
35x5
45x3
45x3
57.5x6x3
57.5x6x3

 

#Chin-Up
BWx6x3

 

#Dumbbell Lateral Raise 
10x12x3
10x12x3

 

#Hammer Curl
25x12x3
25x12x3

[Wilder]

Strength Session 7

 

#Front Squat
45 x 5 
70 x 5 
95 x 8 
85 x 8 x 3 

 

#Good Morning
45 x 12 x 4 

 

#Leg Curl
37.5 x 12 
37.5 x 11 
35 x 12 x 2 

 

#Leg Extension
50 x 12 x 4 

 

#Standing Calf Raise
BW x 15 x 5 

 

#Ab Wheel
BW x 10 x 3 

[Wilder]

Strength Session 8

 

#Squat
45 x 5 
70 x 5 
95 x 5 
125 x 10 x 4 

 

#Bench Press
45 x 5 
75 x 5 
105 x 5 
140 x 10 x 3 

 

#Bent-Over Row
45 x 5 
60 x 5 
75 x 10 x 3 

 

#Dumbbell Bench Press
47.5 x 10 x 3 
47.5 x 10 x 3 

 

#Wide-Grip Lat Pulldown
75 x 10 x 3 

 

#Close-Grip Cable Row
75 x 10 x 3 

 

#Shrug
45 x 10 x 3 

[Wilder]

For some reason I can't edit my weekly progress report post, so here's how I did last week...

 

WEEK 1

1. Average Calories = 2,193
2. Strength Sessions = XXX
3. Measurements = X
   Photos = X
   Weight/Intake = XXXXXX

[Wilder]

Strength Session 9

 

#Squat 
45x9
75x7
90x5
105x3
120x1
130x10x4

 

#Bench Press 
45x9
85x7
100x5
115x3
130x1
145x9x2
145x8

 

#Bent-Over Row 
45x7
55x5
65x3
75x1
80x10x3

 

#Deadlift 
150x5x3

 

#Dumbbell Step-Up
BWx10x3
BWx10x3

 

#Leg Curl 
37.5x10x3