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Ed's Log

Discussion in 'Training Logs' started by edco76, Aug 17, 2010.

  1. edco76

    edco76 huh? Platinum Member

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    I have been dieting and running for the last few months and trying to lose some weight and get in shape. I was trying to do some body weight stuff and I have some adjustable db's but my local gym just re-opened so I figured I would get a little more focused on my strength training, so, I'm starting a log.

    Goals Reached

    Since June, I have lost 15lbs. I started at 213 and am down to 198. Would like to get to about 180-185. I'm 6' tall. 33 yr old.

    I quit smoking after 19 years. Quit since May. I feel I have conquered this demon.

    I graduated the Couch To 5K running plan. I ran/walked a 5k before starting the plan on June 12. I finished in 41:17. I ran another race on August 14th and finished in 33:23.

    New Goals

    185 lb

    sub 27min 5k

    Squat 250

    Deadlift 350

    Bench 200
     
  2. Gierrod

    Gierrod Blue Belt

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    Welcome to the logs! congrats on hitting your targets keep at it.
     
  3. edco76

    edco76 huh? Platinum Member

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    8-16-10

    First day at the gym. First time I have touched a barbell in about 1 year. I was a beginner at best then.

    5 min. Elliptical warm up.

    Squat
    45x5
    65x5
    95x5x5

    Bench
    45x5
    65x5
    95x5
    105x5x5

    Assisted Chins
    5x3 (had machine on 130, have no idea what that means. I have never used this before but since I can only do about 3 unassisted chins, I decided to progress with this machine.)

    Finish
    12min mile on treadmill

    Yeah, I know. I benched more than I squatted but after a long lay off I wanted to really just get comfortable with the motion. Bench is a little more natural but I wanted to start slow on that as well.

    Nutrition
    Cals- 1669
    Fat- 52g
    Carbs- 218g
    Protein- 101
     
  4. edco76

    edco76 huh? Platinum Member

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    Thanks a lot. I have just hit the little ones tho. Got a good climb ahead of me.
     
  5. Gierrod

    Gierrod Blue Belt

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    Just afew words to live by

    [​IMG]
     
  6. Indivdude

    Indivdude Blue Belt

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    Lol figures gierrod. He is right though.

    Welcome to the logs and congrats on finishing the couch to 5k plan. I need to do that.. Anyway, welcome and I see good gains in your future.
     
  7. edco76

    edco76 huh? Platinum Member

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    8-18-10
    No workout today. Did a little leisurely swim to try and work out the DOMS. Did not work.

    Nutrition
    Cals- 1504
    Fat- 72
    Carbs- 92
    Protein- 123

    Actually one of my better micro days. Stayed <100 carbs went >100 protein.
     
  8. Oblivian

    Oblivian Aging Platinum Member

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    Good luck in here. Make sure you talk about your shredding skills as well.
     
  9. edco76

    edco76 huh? Platinum Member

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    8-18-10

    Workout
    Warm Up
    5 min Elliptical

    Deadlifts
    135x5x5

    OHP
    45x5
    65x5x5

    DB Rows
    45x5x5

    Curls
    20+ whatever the fuck that lil barbell in the curl station weighs X5X3

    Finish
    12min mile

    Notes
    Had to get up at 4:30 to get this workout in pre-work so I could have quarter squated 5lbs on the easy curl bar and called this a success.

    DOMS made me question my manhood all the way there but once I warmed up on the elliptical I felt a little better.

    Until I got in position to DL. No bumper plates at the gym so I had to pull 135 to warm up. Or so I thought. After the pull I just felt so awkward I decided to leave it there and make that my work sets. I felt really stiff, had a problem getting my chest up and back arched. When I glanced at the mirror in set up I could see some rounding in my back which led to my hips being too low on initiation I'm sure. I hope it was a soreness issue tho and not flexibility.
     
  10. edco76

    edco76 huh? Platinum Member

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    Man was I sore yesterday! Luckily I had a slow day at work. Until last night anyway. Not doing a WO today. Good thing to cause I got like 2 hrs sleep last night.

    8-18-10
    Nutrition
    Cals-1921
    Fat- 82
    Carbs- 206
    Protein- 104

    Pretty crumby day as far as food goes. Ate out for lunch and dinner. I didnt make time to pack a lunch and my wife had her wisdom teeth cut out so she didnt cook dinner.

    Oh well. Could have been worse. Looking forward to tomorrows AM WO.
     
  11. edco76

    edco76 huh? Platinum Member

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    8-19-10

    Nutrition
    Cals- 1896
    Fat- 66
    Carbs- 150
    Protein- 119

    Had a couple 7&7's. Overall an ok day.
     
  12. edco76

    edco76 huh? Platinum Member

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    8-20-10
    Warm-up
    5min elliptical

    Squat
    45x5
    65x5
    95x5
    110x5x5

    Bench
    45x5
    65x5
    95x5
    110x5x5

    Chins (assisted)
    170x5
    150x5
    120x5x3

    Finish
    12min mile

    Nutrition
    Cals- 1810
    Fat- 67
    Carbs- 165
    Protein- 114

    Squats felt much better. I still felt really weak on the bench tho. Planned on doing 5x5 on the chins but I got a little pain in my shoulder so I bailed. Seems to be fine now tho.

    Taking the weekend off.
     
  13. edco76

    edco76 huh? Platinum Member

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    8-23-10
    Warm up
    5min Elliptical

    Deadlift
    145x5x5

    OHP
    45x5
    70x5x5

    DB Row
    35x5
    50x5x5

    6mph on treadmill for 7 minutes.


    Another 4:30 WO. It kinda sux but is just so gratifying to be in the gym alone. Its nice to know that at the time I use to get up for work, I am driving home soaked in sweat from a WO. Hope the motivation lasts tho. I picked up an extra 1/2 shift today so that means 2 4:40 WO's this week. I think it'll be all right tho.

    Deadlifts felt better today, I was sore last DL WO so I had some issues but they felt pretty good today. I really want to get my wife to go in with me and shoot some form-check vids.

    Had to cut things a little short this morning. Couldt find my backpack so I was running late. Then I got to the gym and my bp was on the table at the front. My headphones were gone tho. Oh well. My own fool fault. I was suppose to do curls and run a mile but oh well.

    May grab a run in the AM. Havent ran in over a week except for my 1m after WO runs.
     
  14. edco76

    edco76 huh? Platinum Member

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    Also, I lifted in my sock-feet this morning for the first time. I was alone so I just kicked of my shoes. Did my DL and OHP. Felt better and I think I may stick with it. Gonna try squats Wednesday. Prolly need some shoes but I need some new running shoes first.
     
  15. Gierrod

    Gierrod Blue Belt

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    Just a tip maybe you should reply to peoples comments you might get some good tips with your training.
     
  16. edco76

    edco76 huh? Platinum Member

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    True. Guess I didnt realize I had ignored people.




    I did reply to yours tho lol
     
  17. Gierrod

    Gierrod Blue Belt

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    I no its just i try to reply to everyone who posts in my log but good luck with the training pal i will keep an eye on your progress.
     
  18. edco76

    edco76 huh? Platinum Member

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    AM Run

    2.54m
    26:57
     
  19. Glitch

    Glitch Guest

    Congrats on starting out with your plan, hope you'll get to your goals, and surpass them. :D

    The training plan looks good, but
    my advice would be upping your protein intake a little as far as nutrition goes, if you can manage with your schedule (looks pretty tough).
     
  20. edco76

    edco76 huh? Platinum Member

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    Yeah, it is tough. Especially on work days. It may be about to go up quite a bit tho. I have an intestinal disease (Ulcerative Colitis). Every year or so I have a flare up that requires either huge doses of meds, or an insanely strict diet. I'm hoping to get it quelled this time with diet. The diet doesnt really "require" protein but its very restrictive to pretty much anything else so I usually eat a lot while im on it.
     

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