Deviation's Secret Public Log

[Deviation]

Here it is. The one you've all been awaiting with bated breath....or not.

Boring-stuff-you-may-not-care-about
I've never been a big guy. In high school I was that skinny skater kid. You know the one the jocks liked to push around. I wouldn't say I fell into the uber nerd category, but I wasn't someone who played sports. In high school that pretty much means you're not a part of the "in crowd".

In February 2011, some 13 years after high school, I decided I would start working out. I registered for the WarriorDash (http://warriordash.com/) in June. That was my goal. Little did I know I'd end up missing that race due to work. I started out like most guys with running and "blind" dieting. I gradually added a little random weight lifting with no real routine. I just knew I needed to lose weight and get stronger.

Somewhere in March I found Jefit. I still had no idea what I was supposed to do. So I read. Then read more. Eventually I cobbled together a routine:
Simple Beginner Plan - http://www.jefit.com/routines/workou...se.php?id=2909

This routine was based largely on a beginner routine from bodybuilding.com. I ran with it for about 2 months and oddly enough it worked. I highly recommend that to all beginners.

Before & After Pic [will hopefully keep updated]


Current Routine [updated 06-19-2012]: 5/3/1 Hypertrophy Conditioning - http://www.jefit.com/routines/workou...e.php?id=13602

Height: 5' 11"
Start Date: 03.01.2011
Starting Weight: 199lbs
Starting BF%: 29%
Starting Bench: 95lbs [not 1RM]
Starting Deadlift: (too scared to try)
Starting Squat: (too scared to try)

Current Weight: 205lbs
Current BF%: 24% (BIA)
Current Bench: 250x6, 255x5, 265x1 [not 1RM]
Current Military Press: 100x16 & 125x5 & 130x2 & 135x1 [not 1RM]
Current Deadlift: 295x14 & 360x3 & 365x1 [not 1RM]
Current Squat: 315x13 & & 335x10 & 390x2 [not 1RM]

Goal Weight: 185lbs
Goal BF%: <15%
Goal Bench: 275lbs
Goal Military Press: 160lbs
Goal Deadlift: 350lbs [ACHIEVED 01-27-2012]
New Goal 400lbs
Goal Squat: First - 300lbs [ACHIEVED 12-21-2011]
Second - 375lbs [ACHIEVED 07-09-2012]
Third - 405lbs [ACHIEVED 09-11-2012]
Fourth - 425lbs


Stats Sheet


Supplements
Current Pre-Workout: Driven Sports Craze w/ Scivation Xtend during
Current Protein: ON Gold Standard Whey/Body Fortress Whey Isolate
Current Multi-Vitamin: NatureMade Multivitamin twice daily + NatureMade Fish Oil twice daily + NatureMade Vitamin D twice daily

Diet Plan [varies slightly] - View it on MyFitnessPal
PreWorkOut
PWO mix

Post WorkOut
1 scoop protein w/ 1c 1% milk
1/4c Yogurt
8oz. OJ

Morning Snack
Food

Lunch
Food

Afternoon Snack
Food

Dinner
Food

Before Bed
1 scoop protein
1c granola w/ 1c 1% milk

[Deviation]

Today was supposed to be my back routine. At some point early this morning the power went out in our house. I ended up over sleeping by about 2 hours! Needless to say, nothing to report here.

Highlight of the day was the wife sneaking up behind, wrapping her arms around me and saying "oh wow they're there". Referring to my abs. Made me smile. No six pack showing, but the core is definitely there.

[Deviation]

Today would normally be a rest day, but since I wasn't able to workout yesterday I wanted to get some work in today. Did back this morning.

• Barbell Deadlift - 145x8, 165x8, 165x8, 185x8 [new high]
• Barbell Bent Over Row - 115x10, 115x10, 115x10, 135x10 [new high]
• Straight Arm Push Down - 20x10, 20x10, 20x10, 20x10
• One Arm Dumbbell Row (each side) - 25x10, 25x10, 25x10, 25x10
• Pullups - 6 (yeah that's all I had in me...sad really)
• Russian Twist - 10x10x 10x10

The straight arm push down was new for me. It's primary muscle is the lats, but at the end of the movement, it REALLY hits the long head of the triceps. Felt great. It's a keeper.

Deadlift 1RM increased to 234lbs and barbell bent over rows 1RM increased to 180lbs. I think I can pull a bit more out of my deadlifts personally. At the end of the last set I still had more juice left. Bent over rows are another story. That's going to take some more work.

All in all a good day I think. Walked away satisfied. And I almost forgot the obligatory self picture.


Of course the pumped song of the day from my playlist:


Added my food diary to the first post if you care to see what I stuff my face with. As luck would have it, I somehow managed to grab two servings of steak rather than steak & veggies for lunch. *sigh* Looks like I'll be having steak and cottage cheese. Pretty sure I'll have to make a run for a snack later. On the up side, the steak is delicious.

[jshilko]

Glad to see you getting in on the log act! How do you like MyFitnessPal? I used to use GymJournal to log my nutrition but then it disappeared over night . . . sigh. Congrats on the new back day PRs!

[Deviation]

MFP is great for calorie/food tracking. Not great for much else. It's geared towards weight loss & cardio. I like their nutrition graphs. Helps me find patterns in my diet. It's free so its worth a try.

And thanks. I tried something simple and new on my lifts today: gripping the hell out of the bar. I watched a video the other day regarding squat form and one of the things they mentioned was that they grip the bar with a "death grip". Apparently it helps activate the central nervous system. Crazy as it sounds, I did that on my rows & deadlifts and it really helped.

I'm hoping to try barbell curls again tomorrow. I stopped for a few weeks and added some forearm exercises to see if that will help alleviate the shooting pain I get on my left forearm.

[Deviation]

Chest, Biceps, Triceps, Forearm

• Barbell Bench Press - 135x8, 155x8, 155x8, 185x5
• Dumbbell Incline Fly - 25x10, 25x10, 25x10, 25x10
• Alternate Hammer Curl - 25x10, 25x10, 25x10, 25x10
• Triceps Pushdown Rope - 15.0x10, 15.0x10, 25.0x10, 35x8
• Standing Cable Reverse Wrist Curl - 25.0x15,25.0x15,35.0x15,35.0x15 [new PR]
• Standing Cable Wrist Curl (behind back) - 25.0x15,25.0x15,35.0x15,35.0x15 [new PR]
• Push Up - 0x15, 0x15, 0x10, 0x10

I was satisfied with the bench for once. I started lighter than usual but I finally got back up to 185 on more than one rep.

I may need to find another pre-workout supplement. MusclePharm Assault has been giving me..um..cramps. The I-can't-get-these-gloves-off-fast-enough run to the bathroom cramps. I don't recall the same with Jack3d, but I could be wrong. Otherwise it's a decent product.

Check the ginger afro...


Pumped song of the day from my playlist:

[Deviation]

Cardio

Short run, easy pace, 1.64 miles in 16:00. Ran outside which I enjoy much more than a treadmill.

Would've done more work today, but got a call from a friend to help locate their dog. She's been missing since 7/4 and was spotted today by multiple people. Hiked a good bit in the woods with no trails. Didn't find her yet. Hopefully we find her soon.

No pics or music today. When I run outdoors I don't listen to music. Just take in the outside air and enjoy.

[Deviation]

After 12 hours of searching woods and driving around, we found the Great Dane puppy. I'm a big softy when it comes to animals (have 4 dogs myself). It was so great to see her after 7 days missing.

Now off to go swim and relax. Perhaps consume some alcoholic beverages as well.

[Deviation]

No workout planned for the day. Family/cheat day.

Last night I ended up tracking down 2 more dogs. They escaped a friends parents house and bolted down the street. I was in my swim trunks and bare feet and still managed to catch up them despite the fact that the owners said I'd never catch them. Apparently scared them because they stopped dead in their tracks and ran back home.

Anyhow, back to family time.

[Deviation]

I'm going to start this entry off with a song that fits today...


You can guess how I felt about today's workout. And really how I've felt about today as a whole so far. This entry my be a little long winded. Heads up...

• Barbell Full Squat - 165.0x8, 165.0x8, 185.0x5, 135.0x8
• Barbell Good Morning - 65.0x10, 65.0x10, 85.0x10, 85.0x10
• Standing Barbell Calf Raise - 85.0x20, 85.0x20, 95.0x20, 95.0x20
• Barbell Shrug - 95.0x10, 95.0x10, 105.0x10, 95.0x10
• Dumbbell Shoulder Press - 15.0x10, 15.0x10, 15.0x10, 15.0x10
• Dumbbell Lateral Raise - skipped
• Dumbbell Front Raise - skipped
• Decline Oblique Crunches - skipped

I woke up later than I needed to this morning which is never a good start. For some reason I kept smacking the snooze button. Waking up late puts me in an off mood. Couple that with general uneasy stomach and you get an attitude that sucks for lifting. Ended up skipping the last three exercises due to lack of time.

My squats were horrible today. I just could not get my form satisfactory. I took a couple videos of my self and I gotta say, it's amazing I can perform a squat with weight. My form was hideous this morning on the first two sets. Third set was OK. Last set was near perfect. I knew my form was off before I even saw the video; I had knee pain. That's a dead giveaway (at least for me) that I'm doing something wrong.

I will be grabbing a new pair of shoes this week to see if that helps any. I noticed the ones I'm wearing (Mizuno Wave) cause a "wobble" when I lift. Also had some outside knee pain on Saturday when I ran. Typically that has something to do with overpronation. They are older and have many miles on them so I guess it's time.

No pics for the day. Time was really limited this morning. Even ran out the door without my breakfast. Had to stop and grab some Cheerios.

I'm glad I have a pseudo-vacation starting Wednesday. Basically just time off to get things done around the house. Workouts will still happen of course. NO MORE EXCUSES. I should be getting a new shaker from Optimum Nutrition here soon. 32 ounces versus my puny 20 ounce Blender Bottle. Also, got a review in the works for their Gold Standard Whey to be put out later this week.

...here's hoping today gets better.