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Old 01-20-2011, 07:58 PM   #11
mstott25
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Quote:
Originally Posted by BendtheBar View Post
Looking at the progress you've made so far I have no doubt you will hit your goals.
Thanks Steve!

January 20
Squats: 185x10; 185x10
Deadlifts: 225x10; 225x10
Dips:10, 10
Pullups: 8, 7
Overhead Press: 55x10; 55x10 This was too easy...seemed like 65 was pushing it on Tuesday but today this just felt like nothing. I'll go up to 65 again.
Shrugs: 225x8; 185x10
BB Curls: 70x10; 60x10
Calf Raises: 315x10; 315x10 (performed them on leg press machine)
Reverse Crunches:10, 10

The idea was to loosely follow Casey Butt's progression scheme while using the exercises I like most. This week and next week are supposed to be easy and I really didn't have enough experience to judge what would be easy or not especially in the 10 rep range hence some of the fluctuations with weight.

Next week I'll just repeat what I did this week except for I'll do Mon-Wed-Fri. I'm going to keep doing some type of cardio/sprint/HIIT work on Tuesdays and Thursdays. We'll see if I need to adjust or not based on my recovery. My main goal is to get to 15% bodyfat and stay there while increasing my strength, if cardio interferes with my strength workout I'll just have to keep a close eye on my bodyfat % and adjust with diet or whatever, I'll take it as it comes.

Saturday morning I'm going to get some pics taken, weigh myself in the AM when I wake up and test my bodyfat with calipers. I saw an article BtB posted for Carl1174 regarding calipers so I'm going to use that to measure (I already have some calipers).
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Old 01-20-2011, 08:23 PM   #12
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Keep it up ms.
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Old 01-20-2011, 08:34 PM   #13
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Good job dude. Keep up the great work and the goals will be toast in no time.
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Old 01-21-2011, 10:07 PM   #14
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21 January
400m Warm Up, stretch
300m - 50.78 seconds
300m - 49.60 seconds
400m - 1:34 (I was smoked after the first two 300m sprints!)
2 mile cooldown

I was planning on doing 3x300m sprints. I had no idea how exhausted I would feel after that second sprint and so I decided just to run 400m as fast as I could which obviously wasn't very fast. I went into the 2 mile run afterwards because I wanted to be able to finish the run after I was smoked from the sprints.

I was extremely pleased with my time. The fastest I've ever run a 300m sprint was :45 seconds and I have not run the 300m in months. I guess the sprinting I've done combined with the deadlifts and squats has really helped me maintain that. Today I was just hoping I could run 300m in less than :55 seconds.

Tomorrow morning - Pics, Calipers, Weight!

Anybody know if it's best to take caliper measurements in the morning, evening or both?
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Old 01-22-2011, 10:20 AM   #15
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Quote:
Originally Posted by mstott25 View Post
Tomorrow morning - Pics, Calipers, Weight!

Anybody know if it's best to take caliper measurements in the morning, evening or both?
I would try to take them in the morning before your first meal. It's a bit more consistent that way.
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Old 01-22-2011, 11:03 AM   #16
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Quote:
Originally Posted by BendtheBar View Post
I would try to take them in the morning before your first meal. It's a bit more consistent that way.
All right...I'll do that next time. I had my wife take them last night because I knew she wouldn't be up in the morning when I was.

I weighed myself last night, then had the wife use the calipers and take measurements. We're amateurs at this so I'm not going to become too obsessed with these numbers, but it's still a good guideline for me.

Height: 6'2
Weight: 206.8 (205 this AM)
Bodyfat: 20% (based on caliper measurements)
Measurements:
Neck: 15 1/3"
Shoulders: 49"
Chest: 43 1/4"
Biceps: 13 1/4" - 14 3/4" flexed
Waist: 36 1/4"
Hips: 41 1/2"
Thigh: 24 3/4"
Calf: 14 3/4"

Pics coming...
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Last edited by mstott25; 01-22-2011 at 11:10 AM. Reason: added height
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Old 01-22-2011, 11:05 AM   #17
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Last Night:



This Morning:
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Old 01-22-2011, 12:30 PM   #18
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You're still a lean and mean machine. I think I had about 40 pounds of fat on you at that age.
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Old 01-22-2011, 12:37 PM   #19
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Good work!
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Old 01-22-2011, 04:06 PM   #20
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Quote:
Originally Posted by BendtheBar View Post
You're still a lean and mean machine. I think I had about 40 pounds of fat on you at that age.
Ha, thanks Steve, that's encouraging. I don't carry fat very well on my physique, maybe if I was carrying more muscle it wouldn't be so bad but I think ideal for me would be 15% or less (I'm sort of guessing, the mirror is really how I'm going to judge).

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Good work!
Thanks gaspers!

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Saturday's are a free day for me. I'd like to do something active on these days but nothing too strenuous. A few of us got together at the park, brought the kids and let them play and just set up a little circuit that smoked us. I'll try and do something to stay active every weekend, all of us sort of dabble in grappling/jiu-jitsu so I'm sure some weekends we'll just roll. Tomorrow is a complete rest day and the workout continues Monday.
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