gym

Journal Entry 298 – Short One

Finished training last Thursday, so my schedule will go back to normal this week. Sarah and I went to Greensboro last week and did some stuff for the wedding. It’s only a couple months away, which is strange to think about.

In contrast to last week, I actually lifted every day last week doing a full body workout every day. Enjoyable, but the problem was I would get pretty sweaty at the gym and then have to go back to work after. Not fun.

My bench press has been going back up and right now stands at 215lbs for 8, 5, 5 reps. I literally have done heavy bench every other day and it seems to be going up pretty steadily. I have also done very little cardio, except for some light walking all week. When I got back to my new schedule, I will start doing cardio again. I have also incorporated some legs back into my routine and the soreness is already gone.

My diet has been pretty high protein and calories have been around 2000-2300 calories a day. This seems to be a good amount for me to stay around most of the time. Good energy, good strength in the gym and since I eat pretty balanced, I can pretty much eat whatever I want within this calorie range.

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Journal Entry 294 – Getting Organized

Missed last week’s blog post because I went to Chicago with Sarah to see my niece. She cried a lot when she first saw me haha. Sarah didn’t have better luck though. Abby is very attached to her mom at the moment, but I’m sure the next time I see here that will be a little different. I also realized when I was holding her, that I have zero experience¬†with children. I mean I have been around infants before, but never taking care of them. I held Abby and fed her a couple times, but I let Rebecca do most of the work haha. She has way more experience than I do. The rest of the trip was pretty relaxed for the most part. My brother cooked a lot of food and we didn’t go out much except to the gym.

I have really been in a rut with Gold’s¬†Gym recently.¬† It has been beyond packed no matter what time you go. I also feel like I have been rushing my workouts since I go on my lunch break and haven’t really been engaged in my workouts recently. My strength is good, but the enjoyment is not. I’ve decided to try and cut out Gold’s for a couple of weeks and see what happens. The only thing I’m worried about is losing bench press strength because I do not have access to a heavy bench anywhere else.

I decided to workout Sunday through Thursday and take Friday and Saturday off.

  • Weekend
  • Sunday – Push – High Reps
  • Monday – Pull – High Reps
  • Tuesday – Cardio
  • Workweek
  • Wednesday – Push – High Reps
  • Thursday – Pull – High Reps
  • Friday – Off
  • Saturday – Off

The only other variation I may make is to change to 3 full body days and 2 cardio days, but the schedule would look largely the same. This routine is challenging though as I’m taking almost every set to failure. This is pretty easy to do with high reps without burning out. I feel good after my workouts and my pump is so intense it almost hurts. That being said I’m not overly sore after my workouts. To me, this is an enjoyable form of training¬†though because it is so different than what I was doing before. I’m not rushed with these workouts because I’m not “on the clock” like I was with the other ones.

As for diet, I’m sticking with the high protein / low-mod carb / low-mod fat diet. This is by far the easiest way to control calories, look the best, feel the best and control my cravings. I can pretty much eat whatever on this plan within reason since it allows for both carbs and fats instead of going high carb -low fat vs keto. For example, if I want pizza or wings for dinner then I simply eat high protein, low fat, low carb all day and then eat whatever for dinner. This automatically balances out macros. I really don’t have a calorie goal at the moment. I’m just kind of eating based on what I feel like I need. Some days are much higher than others and that tends to be what works best for me. Also, some days can be way higher in carbs or fats, but the theme is that protein is there.

  • Go-To meals at the moment:
    • Protein Pudding (Long time stable)
      • 55 grams of Elite XT (Mix with small amount of cashew milk)
      • 1/3 cup of berries on top
      • 1/3 TBS of peanut butter on side
    • Asian
      • 4-5oz of Tyson grilled chicken strips
      • 1/2 bag of broccoli
      • 1 Crab rangoon
      • 1 egg roll (Optional)
      • Teriyaki Sauce
    • Eggs (Usually bring this to work)
      • 12 hardboiled eggs (1 yolk, 11 whites)
      • 1 bag of Brussel sprouts
      • 2 Tbs of Bolthouse Ranch
    • Greens
      • 1 bag of Broccoli or Brussel Sprouts
        • Heat up twice as long as recommended. All the water comes out and tastes like its roasted
        • Some type of sauce
    • Berry Milk (Dessert)
      • 1 cup of Cashew Milk
      • Handful of frozen berries
      • 2 Splenda
      • 1 serving of fat/free sugar/free jello mix (Aldi Brand)
      • 2 Tbs of Cocoa powder
    • Lazy Meal
      • 1 can of beef soup (lower calorie brand)
      • 1 can of green beans
      • 1/2 can of white potatoes
      • Mix together
    • Snacks
      • Jerky
      • Our Little Rebellion Protein Crisps
      • Pretzel sticks
      • Rice Cakes
      • Mixed Nuts (At work)
      • M & M’s plain
      • Apples
    • Eating Out
      • Chipotle (highly customizable)
      • Mezeh
      • Which Wich
      • Kickback Jacks

This basically sums up my diet at the moment. I usually have a really big cheat day on Sunday in which my weight always spikes. It’s usually pancakes for breakfast, a healthier lunch and a feast at dinner at my parent’s house. I had to eat at least 200 grams of carbs worth of pita bread alone. I also dipped this in a ton of Tzataki sauce. I do feel bloated the next day, but the weight drops off very quickly when I resume my routine.

Journal Entry 274 – Vino

Life:

Last week Sarah and I went to Charlottesville for the weekend. Kind of spontaneous trip as we didn’t really have an itinerary to follow, but it basically turned into a wine tasting trip. Besides being a little hot outside the wineries were really nice to visit and it’s actually the first time I have been there in summer/spring time. The last time I went was in the middle of winter and it was definitely a different experience. We met and talked to a lot of people while we there and ended up visiting 7 different wineries over two days. Unless you’re on a wine tour, 3-4 is probably all you can do in one day, especially if your driving cause the wine tastings can really add up. We ended up going to Jefferson, Trump, Blenheim, King Family, Grace, Stinson and finished with Whitehall.

Best Views: Jefferson, Trump, and King Family Vineyards

Best Wine: Whitehall

Trump also only had 4 wines on their tasting list, but they filled it up way more than anyone else. I was kind of surprised how much they were pouring haha.

We also went out to eat for almost every meal. Bodo’s Bagels was very good, but was insanely¬†packed. Panera is honestly just as good if you’re just getting a bagel and maybe even cheaper too. We also ate at the hotel for 2 days, but I’m not a huge breakfast person so I just grabbed some hard boiled eggs (which nobody else was eating) and a bagel with cream cheese. It was actually a good combo. For lunch, we actually just got something at the wineries, which was way overpriced but also helped to sober you up a little bit. The taste was decent there, but nothing special. For dinner, we went to Crozet Pizza the first night, which was very good. Sarah and I finished off the pizza in one night. Half chicken and veggies on one side and BBQ chicken on the other. Their ranch was awesome. We also went to a place called Kardinal Hall, which was alright, but I wasn’t overly impressed. The Downtown Mall area though was awesome. Very cool town. The last night we, unfortunately, got back kind of late and had to go to Chipotle in order to get back in time for the Game of Thrones premiere.

Diet:

Calories were unknown last week as I was just trying to enjoy myself. I estimated and logged each day, but it was super loose. This week has been pretty low in calories as I just want to get a bit of fat off. Averaged around 1500 calories for the past 5 days. This is much lower than I have been for awhile and I was definitely¬†feeling it in the gym and at night. ¬†That being said I look noticeably leaner and I’m down 5lbs already. Interestingly¬†enough I really didn’t get hungry at work. I amazingly haven’t eaten a protein bar for 2 weeks. An impressive accomplishment for me, because I almost consider myself mildly¬†addicted haha. Also, sliced apples are really good in terms of taking the edge off of hunger and giving you energy. They have helped a lot this week.

Workouts:

Unfourtnaly nothing great in terms of lifting progress, especially after a low-calorie week. I also didn’t get any pump at all, which really sucks, but I wasn’t expecting much.

 

Journal Entry 264 – Challenge Week 1

This is the first week of the company gym challenge. I have gone to the gym as normal every day of the week so far. I have also busted some plateaus on bench this week, which felt really good. I finally moved up to 200lbs on bench press after hitting 195lbs for 3 sets of 8 reps on Thursday. Very satisfying feeling. My pull workout also saw increases of reps across the board on all exercises. I added a high rep / recovery / isolation day after each push/pull workout. In other words, I do a push workout, next day is pull, next day is recovery, then repeat. The point of this recovery day is to do all the exercises I don’t¬†have time to do on my push/ pull days. I also really liked it. The moves are 3 sets of 12-15 reps and no heavy lifting. Its main goal is to squeeze in some isolations and really just get rid of soreness. It was also really effective at reducing my soreness, because for some reason this week, I was feeling DOMS pretty d*mn bad. Cardio has been done 4 out of the 5 work days this week.

My diet this week has been around 2300 calories a day. ¬†High protein, moderate to high carbs and low to moderate fat. Nothing special in terms of macros, but mainly just making sure I eat enough to fuel my workouts. If you are running in the morning and lifting in the afternoon and don’t eat enough, trust me you ain’t going to be feeling too hot. ūüėČ

Workout Summary:

  • Monday – Cardio and Push
  • Tuesday – Cardio and Pull
  • Wednesday – Cardio and Recovery isolation day
  • Thursday – No Cardio ¬†and Push (same as Monday) – PR achieved
  • Friday – Cardio and Pull (same as Tuesday)
  • Saturday – Recovery Isolation day
  • Sunday – Cardio only

Journal Entry 263 – Push/Pull & Gym Weigh In

On Monday of this week, I went to the gym and did a weigh in and body fat test for an upcoming company gym challenge. My stats were 187lbs (Midday, fully clothed including shoes) and 14% body fat. My weigh in that morning on my scale was 185lbs. I wanted to weigh in on Monday because my weight always peaks on Monday’s after always eating big on the weekends. I dropped down to 179lbs within 3 days of weighing in and I definitely will go low carb and high protein right before the final weigh in just to get some extra points from losing weight. You get 1 point for every pound you lose and 1 point for every time you go to the gym. You also get points for better body composition, but since changes like that take way longer than 21 days, chasing after that would be a bad idea. The winner gets 1-year free gym membership. The body fat they tested was not the most accurate instrument. I asked the trainer how accurate it was and he said 3% error and usually measures high. I agreed with this as I feel I’m around 12-13% at the moment.

The last time I did one of these tests I was 166lbs at 10% body fat. Although this was a bod pod test. Meaning I had roughly 150lbs of lean body mass at the time. This time I was around 185lbs and let’s say 13% body fat. This means I know have 161 lbs of lean body mass. Which means I gained roughly 10-12lbs of lean body mass and 6-8lbs of fat. Not terrible, but not great either. Looking at photos of these times, though I can see a tremendous difference. A much bigger difference than these stats represent:

My diet was a bit lower in carbs this week and damn did I feel it in the gym. My last pull workout this Friday¬†was really bad. I dropped reps on every exercise and I only did 4 exercises. I carbed up with some pizza to make up for it. Other than that last workout I really enjoyed the 4 day split this week and found myself over eager to hit the gym on my rest days, which is a good thing. I’m still playing around with the exercises, but think I have really figured out the ones I want to do. Now it’s just a matter of grinding.

For this 21 day challenge, I plan to bump up my carbs pretty high during the beginning 2 weeks and keep protein high as well. Fat will be more or less normal 50-70 grams. The final week I will cut down on carbs just to drop water for the weigh in.

Journal Entry 244 – Getting Organized

First week of the regular schedule. The first two days I went to the gym after work and hit the gym around 6:15. Monday wasn’t bad at all and I was shocked. Then I realized it was Halloween and lot of people were with their kids. Tuesday night came and it was PACKED. My workout was still good though because all I did was cardio that day anyway. On Wednesday, I had dinner plans at 730 PM so the gym wasn’t really an option because I had to shower after and I wouldn’t have time. So I got up at 645 AM and there was like 10 people in the entire gym. So I think I found the time I plan on going. My strength was fine early in the morning, but I did do some cardio to heat up my body temperature and loosen up the joints.

I plan the schedule to look like this:

  • Monday – Cardio
  • Tuesday – ¬†Push
  • Wednesday – Pull
  • Thursday – Cardio
  • Friday – Cardio
  • Saturday – Push
  • Sunday – Pull

As for my lifts, Barbell Bench is up to 195lbs already from 185lbs. I’m touching the bar all the way to my chest for better form and range of motion. I got 5, 5, 4, 4 reps with 195lbs last Push workout. Pull workout I got the 115lb Db’s for 5, 5, 4, 3. I dont¬†remember ever breaking the 115lbs with this exercise so looking forward to the 120s.

Cardio is a steady state jog for 40-50 minutes. On days I know I’m going to eat a ton and those days happen to fall on non-lifting days, I will also throw in some high rep (20 reps) depletion work on the machines. I also do 10-15 minutes of running before each lifting day.

Diet is as follows:

  • Supplements¬†before work with a can of spinach
  • Meal 1 – Coffee > Protein Pudding/ Berries >Lenny and Larry Cookie (small size)
    • (400 cals¬†– 30 grams of protein)
  • Meal 2 – Bag of Rice Cakes or Pop Chips (usually change the flavors up)> Protein Bar
    • (550 calories and – 25 grams of protein)
  • Totals around 1000 calories and 55 grams of protein at this point
  • Meal 3 – Lifting Days
    • Pretty much anything I want for around 1000-1300 calories
      • Chipotle helps a lot with this. So much customization options to hit the amount you want. It also tastes phenomenal and it really affordable for the food you get.
  • Meal 3 – Cardio Day
    • Pretty much anything for around 800-1000 calories
  • Meal 4 – Usually protein pudding, cottage cheese or ice cream
    • 100-200 calories
  • Totals – Lifting Days – 2500+ calories / Cardio Days – 2000 calories

So my diet is structured during the day because I find it keeps my hunger at bay nicely. Then very flexible at night, because I can pretty much eat anything I want. I usually go to Chipotle, but I may start throwing in small pizzas and subs as well. These tend to be loaded with protein, carbs and fat, which is what I want at that point. Macros are very balanced at the moment. Protein is around 120-140 grams, carbs is close to double that and fat is around 60-70 grams most days.