FeelGood Page 1
Saturdayday, October 30, 2010
Just lost my job.. again.. so I thought that keeping this log will help me stay focused and upbeat.

I used to post a food & workout log in the Nutrition Log section: Old Log - viewtopic.php?f=10&t=52995&start=50" onclick="window.open(this.href);return false;

My progress in the past 4 months until now is dropping from a high of 227lbs to around 202lbs (height 5'9") in a consistent gradual way. I feel my nutrition is now very much in control. My current target is 185 with a milestone met once I am under 200.

Since August 8 - I have taken my weight every day - here is that chart:


Weight(08/08/2010): 214.8lbs -> Latest Weight(05/17/2011): 185.5lbs(-29.3lbs)

I also have increased my pull-ups in that time from 5 to 10. Finally double digits, yes! Also this is more pull-ups than I could do at 185 before so I feel much stronger. I have experienced other strength, speed and endurance gains as well. The longest I have gone without working out during this period is 2 days with a one week off (deloading/rest) about 2 weeks ago.

I am looking forward to participating in the RT community again. Please let me know if you have any comments/questions about my routine. Thank you to Ross and members - you have been a great source for ideas and inspiration!

---Latest PRs and last recorded high list (will continue to update)---

11/20 SSR 27.34 sec
11/27 Standing BB Shoulder Press 145x1
11/30 Squat 215x3
12/01 50 Burpee 2.56 min
12/02 Deadlift 305x3
12/05 Trail Run 1.25.19 min
12/04 Incline Bench Press 175x5
12/17 Pull Up Max Reps 11
02/01 50 Burpee 2.41 min
03/07 Plank 2:00 min
03/12 Pull Up Max Reps 12
03/14 Chin Up Max Reps 12
03/19 DB Row 95x8
03/19 Weighted Dips 25x8
03/29 DB Row 100x8
03/29 Weighted Dips 30x8
03/31 Chin Up Max Reps 13
03/31 Plank 2:10 min
04/06 DB Row 105x8
04/06 Weighted Dips 35x8
04/06 One Arm DB Snatch 60x8
04/08 Pull Up Max Reps 13
04/13 One Arm DB Snatch 65x8
04/13 DB Row 110x8
04/13 Weighted Dips 40x8
04/18 Plank 2:22 min
04/23 DB Row 115x8
04/23 Weighted Dips 45x8
04/24 SSR 27.31 sec
05/02 Weighted Dips 50x8
05/04 Chin Up Max Reps 14
05/09 One Arm DB Snatch 70x8
05/09 DB Row 120x8
05/12 Plank 2:30 min
05/14 Pushups 50
05/17 Weighted Dips 55x8
05/19 Standing Rollouts 2
5/20 -> 5/26 rest week
06/01 SSR 27.13 sec
06/03 Pull Up Max Reps 14
06/03 Chin Up Max Reps 15
06/03 Advanced Shrimp 1 right leg
06/04 SSR 26.74 sec
06/05 -> 06/10 Injury: Wrist Bursitis
06/11 SSR 26.14 sec
06/18 SSR 25.41 sec
06/23 DB Row 125x8
06/28 Pull Up Max Reps 16
06/30 Chin Up Max Reps 18
07/11 -> 07/22 Torn Calluses, Sick, Random Workouts
07/26 One Arm DB Snatch 75x3
07/29 Pull Up Max Reps 18
07/31 Chin Up Max Reps 20
07/31 Plank 3:05 min
07/31 1/2 Field Sprint 5.56 sec

---Links I have used (will continue to update)---

RT Links:
Workout Playlists | Shoulder Health | LMAO! | WORKOUT OF THE WEEK ARCHIVE | Whats your power phrase? | Member-Created Articles/Posts Archive | Flexibility | Recipe Sticky

My Own Recipes:
Fried Italian Eggs | Tuna Lettuce Wrap | Schwarma Chicken | Post Workout Shake | Baked Egg White Omellette for the week

Youtube Videos:
Boxing Litzau Workout | Heavy bag ground 'n pound drills | Heavy Bag Training for Groundfighting | Takedowns and Pickups with the Heavy Bag | Hip Drive for squats | Suspension Exercise Examples | Randy Couture Barbell Complex | Insanity Day 2 - Plyometric Cardio Circuit | Insanity Workout Fit Test | Strength Shop Warmup Routine |

Articles:
T-Nation Article on Performance Mass | Pullup Progression Program | Ever Wonder How to Do a Handstand? | Galen's 2nd Century Training |Fixing The Squat: Hip Drive | Sledgehammer Wrist/Forearm Workouts

Motivational - viewtopic.php?f=18&t=60866" onclick="window.open(this.href);return false;

---Notes (will continue to update)---

Whats your power phrase?
Power Phrases:
How will this ground remember me?
You break yourself down and build yourself stronger.
Change is violent, change is war.
What, are you gonna die?
Strong. Rapid. Violent.


----
On warming up:

Often times I will warmup and stretch before a workout. I don't just use this time to get ready for the workout but also to listen to my body and make sure its "mobilizing" correctly. My warmup and stretches kind of flow into each other and if I sense a problem area I will add some routines to target that area.

I understand the concept of an overstretched muscle losing some strength (the ability to contract to strongest levels may be compromised) so if I do add some static stretching I make sure it is not held too long or too far. In some cases its just necessary - say if you have tight hamstrings.

When I have the perfect pre-workout routine I feel ready for peak performance. Start off light and fun. Often times I start my warmup/stretch not feeling like working out at all but by the end - the routine plus the music has not only my body but my mind ready and searching for obstacles to conquer.

From sleeping all night or sitting all day the transition to the beastly performance you are about to put on should not be taken for granted.

Here is a great warmup routine that I have taken parts of for my own routine: Strength Shop Warmup Routine

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On nutrition/diet:

- A thing thats good about being "very overweight" is that you will be able to lose weight (at the beginning) simply by making small changes. Also you should be able to not only lose weight and maintain muscle but even grow muscle when coming from a very overweight state. (Thats my experience anyway)

- Look at all the changes you are making as your new lifestyle not as a quick diet. Be patient.

- Although you are asking about diet also do not forget about how important sleep will be to your goals. I bring this up because cutting too much interfered with my sleep. So it may take some time to find the right balance.

- However you decide to eat - it will help to keep a log of what you are eating and of course a log of your #1 metric your weight. Having a log will help you control & adjust (experiment), be realistic and show you your achievements.

- The basic idea will be to eat less processed things. That means top to bottom, food and drink you can start thinking about how to make them better. You'll find less sugar & salt in your diet this way and you will begin to read ingredients and say "What the fuck is this in my food?" #1 Drink better be water.

- I look at my food this way primarily (just my main ideas not everything I eat). Protein (Eggs, Chicken, Fish, Milk, Beans, Cottage Cheese, Nuts...) for building muscle, Starchy Carbs (Sweet Potato, Whole Grain Pasta + Rice + Quinoa, Sprouted Grain Breads, Oats) for energy & Fibrous Carbs [Vegetables + Fruit] (Kale, Spinach, Peppers, Cucumbers, Tomatoes, Banana, Broccoli, Cauliflower, Carrots, Celery.. ) for vitamins, minerals and fiber & Healthy fats (from the above food like lean meat/fish, nuts as well as Olive + Canola Oil, Flax Seed/Meal) to help with using the Protein and other body processes.

- Multiple meals of good stuff is a good idea but you can also try the usual 3 meals and healthy snacks in between. Since you will be training you will need fuel. Make sure that fuel is good and you will not give back what you earned.

- Cheating is fine. Just remember to log it down and keep trying to improve. Learn to infuse flavor into your food (healthy marinades, herbs, spices) to satisfy your palette and you will find your "new" food will satisfy you.

- Prepare your food for the week. This will make it easier to eat right. No excuses this way. Some good containers will help and check out the recipes in this forum section for ideas.

- These are just tips and shouldn't overshadow the main points up there but you may find that coffee, tea and spicy things will also help.

----
On Shin Splint Rehab:

Shin Splint Rehab

1. Strengthen the feet and ankles by barefoot training. This will reteach you how to walk and run correctly. You will have better balance and stability. You will find yourself walking more with the padded front of the foot and not striking the heel so much (translating that pounding to the shin). I admit working out while barefoot is much easier at home. Anyway lift heavy things barefoot, pushups, situps, run, jump..

2. Less padding in your footwear. Again its about walking/running correctly. With less padding you will be more mindful of the terrain and of where/how you are placing your foot. Never walking around without padding is making the foot weak.

3. Incorporate regular lower-leg warmup, stretching and strength work into your pre-workout/practice/match routine. To deal with this issue seriously you have to address it continuously by making it a habit to get the shin ready. Lower-leg is knee to toe. Make sure you find a stretch for each.

After warming up:

• knee circles - from standing bend down a bit - knees together circle both directions
• foot circles - one leg at a time, while touching toe to ground, circle heel both directions
• toe raises - leaning back on wall, raise toes, lower, repeat - will directly work the shins - pump out reps or even try walking out or jumping on heels with toes in the air.
• foot stretch - stand facing wall, put hands on wall, one foot forward, one back, forward foot has sole on wall, heel on ground, press that knee forward
• calf and achilles tendon stretch - stand facing wall, put hands on wall, one foot forward, one back, back leg straight with heel on ground to feel that calf stretch, for achilles bend the back legs knee while touching heel to ground.
• knee/ankle stretch - stand facing wall, put hands on wall, one foot forward, one back, both heels on ground, press forward knee straight forward and back (beyond toes), left forward and back and right forward and back.

I know that list may be difficult to understand so feel free to ask for more detail. I will eventually find images or videos for that. I recommend searching youtube for shin splint exercises.

shin and calf muscles - http://www.projectswole.com/images/arti ... natomy.jpg" onclick="window.open(this.href);return false;

Also I try to stay away from calf isolation exercises since the calf muscles seem so naturally bigger than the shin muscles on the other side. No need to enhance that natural imbalance (as it appears to me) in one prone to shin splints.

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Stadium Step Routine
As fast as possible - 6 stadium steps up/down, stairs up/down, 5 stadium steps up/down
[Time 1] 30.60 sec, 14 monkey bars, 5 pullups
[Time 2] 29.20 sec, 14 monkey bars, 5 pullups
[Time 3] 28.55 sec, 14 monkey bars, 5 pullups - PR

Trail Run
As fast as possible - 5 stairs, woods trail, 25 stairs, hill sprint, grass run
1.35.31 min, 7 stair incline push ups - PR

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Workout was outside and barefoot. I always begin with a running back and forth workout and dynamic stretching.

Barbell Complex
Only one side of barbell loaded with 35lbs, that side held and not set down until all complete, as fast as possible, good warmup
x 3
- Standing Barbell Rotation x 8
- Single Arm Press Out x 8
- Single Arm Row x 8
- Deadlift x 8
- Squat x 8

[Alternate Set]
- Deadlift [135 x 5, 185 x 5, 205 x 5]
- Shrugs [135 x 10, 185 x 5, 205 x 5]

[Alternate Set]
- Standing Shoulder Press [45 x 5, 65 x 5, 85 x 5, 95 x 5, 115 x 3, 135 x 2]
- Jump Rope

- Rear Delt Fly [10 x 8, 10 x 8, 15 x 8]

[Alternate Set]
- Lateral Raise to Front Raise [15 x 8 x 3]
- Chin ups [bw x 5 x 3]

10 min heavy bag finisher

Since it is colder outside where I workout a good warmup is needed. That is also why I jumped rope between shoulder presses (to stay warm). My deadlift/shrug routine got stopped short by a phone call I had to take and after I felt I should skip to shoulders. For the rear delt-fly I simply leaned over and did a reverse fly. When I did this single arm, for the last set, I could handle more weight. Next time remember reverse hyper extension for another lower back hit. Ate more chicken beforehand and I felt more energized for the workout maybe due to more protein and calories.

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Workout was outside in 47 degree F - cold.

- Pullups 10,9,6 - PR
- Suspension Chest Drill [Incline Press, Pull Over, Fly] 8,8,8

- Squat [45 x 5, 135 x 5, 155 x 5, 175 x 5, 185 x 5]

- Back Lunge [45 x 10, 65 x 10, 85 x 10]
- Inc Dumb Bench [30 x 15, 30 x 15, 30 x 15]

- Dips [bw x 15 x 3]
- Reverse Row [bw x 10 x 3]

- Suspended Pendulum [bw x 20 x 2]
- Atomic Pushup [bw x 10 x 2]
- Body Saw [bw x 5 x 2]
- Tricep Extension [15 x 8 x 2]

- Stationary Bike [30 min]

My left shoulder continues to hurt on chest exercises so I am working on full range of motion. Had to stretch in between every squat because hamstring was tight and it was cold but I worked through it. Really enjoyed the dip to reverse row combo. Suspended Body Saw is killer.

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10-Sprint
- 6 hill sprints
- 4 grass sprints

- 1 mile cool down

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Active Recovery
- warmup and stretching exercises
- light bag work
- stationary bike
- elastic band work
- divebomber pushups

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coldest yet - 40 degrees

The crab bear sprint pull
crab walk -> bear crawl -> sprint -> neutral grip pull-up(b-ball rim x 3) x 2

Stadium Step Routine
As fast as possible - 6 stadium steps up/down, stairs up/down, 5 stadium steps up/down
[Time 1] 30.30 sec, 14 monkey bars, 5 chin-ups
[Time 2] 29.74 sec, 14 monkey bars, 5 chin-ups

Trail Run
As fast as possible - 5 stairs, woods trail, 25 stairs, hill sprint, grass run
1.36.98 min

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Workout was outside and barefoot. Wanted to get the Squat, Deadlift and Shoulder Press so I decided to do them circuit style one after the other. 3 warm up sets done quickly and then 2 work sets with rest as weights are changed and as needed. Should allow me to hit them next week full on.

Big 3 circuit
- Squat [ (Warmup 35 x 5, 45 x 5, 60 x 5) 185 x 5, 205 x 3]
- Deadlift [ (Warmup 35 x 10, 45 x 10, 60 x 10) 205 x 5, 225 x 3]
- Standing Shoulder Press [ (Warmup 35 x 15, 45 x 15, 60 x 10) 115 x 5, 135 x 4.. oops]

Barbell Roll Outs
- 1 standing
- 8 x 3 knee

Finisher
- Jump Rope turns x 3
- Pullup bar hang feet to bar x 5 x 3

Man I am beat after that. Moving the plates back and forth on a circuit like that also weighs on you.

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I had 3 meals from 11am to 4pm to fuel for this workout. I ended up warming up and stretching for an hour to start and ate a half sandwich at 7pm for some fuel. 48 oz water.

Workouts are during commercials avg 4.5 min from 4pm to 8:30pm. The empty space would be when the show (UFC 100 fight countdown on SPIKE) was on.

The 100 fight countdown workout
4pm - 1 hour warm-up and stretch then..

5pm
- pullups [x 11] - PR
- db bench on ground [60 x 30]

- situps [25]
- side crunches [25 eachside]

- pullups [x10]
- db bench on ground [60 x 30]

- internal forearm rotation [one side oly db 5lbs x 10]
- external forearm rotation [one side oly db 5lbs x 10]
- walking lunges [10]

- situps [25]
- side crunches [25 eachside]

- internal forearm rotation [one side oly db 5lbs x 10]
- external forearm rotation [one side oly db 5lbs x 10]
- walking lunges [10]

- plank [1.5 min]
- back extensions [50]

- stationary bike [8 sessions of 20 sec sprint and 10 sec rest]

- renegade row+ [pushup, rgt row, pushup, lft row, stand up curl x 5]
- wrist rolls [15 x 5]

- plank [1.5 min]
- back extensions [50]

- stationary bike [8 sessions of 20 sec sprint and 10 sec rest]

- renegade row+ [pushup, rgt row, pushup, lft row, stand up curl x 5]
- wrist rolls [15 x 5]

- medicine ball [lft foot to overhead right x 5, rgt foot to overhead left x 5]
- elastic band twist [each side x 15]
- eb overhead tricep extension [x 15]
- eb bicep curl [x 15]

- shoulder bag routine [shoulder bag rht squat, shoulder bag left squat, shoulder bag rt 2 lunge steps, shoulder bag left 2 lunge steps, zercher squat]
- mountain climbers [30]
alternate sets x 2

- medicine ball [lft foot to overhead right x 5, rgt foot to overhead left x 5]
- elastic band twist [each side x 15]
- eb overhead tricep extension [x 15]
- eb bicep curl [x 15]

- shoulder bag routine [shoulder bag rht squat, shoulder bag left squat, shoulder bag rt 2 lunge steps, shoulder bag left 2 lunge steps, zercher squat]
- mountain climbers [30]
alternate sets x 2

done 8:30pm so that I can get the wings b4 place closes. Weighed myself and I weighed less than my morning weigh in, even with 3 meals.

its been slow on the eating side.. might be done at 18 wings w/cheese fries. Tired but a good tired.

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