My 10 wk body recomposition log 11/26/2012
Shock_Wave
Posts: 1,573 Member
Got some old school D/S supplements and stuff and my goal is to recomp. meaning lose fat while gaining muscle with the help of these supplements, good diet, and hard exercise. I have been lifting for 5 years as of October 2012 but I have recently took 2 months and I have done nothing but let my self go including a bad diet, but today I am starting this 10 wk log for self motivation more than anything to push my self. I have been lifting for 5 years as of October 2012 and I just want to get back into shape and build some muscle hence the reason I joined "muscle builders" ..ok here goes.
Starting Stats:
6'0
214lb
16%bf
Measurements:
Arms 16
Quads 23.5
Calves 14.75
Abs 41.25
Chest 45
Diet is based on my maintenance calories and is constantly adjusted to my weight fluctuations every week and yes I eat back my exercise calories.
Carbs 30%
Protein 35% (1.3 grams per lb of overall body weight)
Fat 35%
Routine:
Stationary bike 45 min. Mon-Fri
Weight lifting 30-45 min. Mon-Thurs
Pyramiding up in weights doing 6 sets total. The break down is 10 reps set #1-2 then 6-8 reps set #3-6
Mon- Biceps,Triceps, Abs
Tues- Back
Weds- Chest, Shoulders
Thurs- Legs, Calves
Fri-Sun rest days
Starting pic.
Starting Stats:
6'0
214lb
16%bf
Measurements:
Arms 16
Quads 23.5
Calves 14.75
Abs 41.25
Chest 45
Diet is based on my maintenance calories and is constantly adjusted to my weight fluctuations every week and yes I eat back my exercise calories.
Carbs 30%
Protein 35% (1.3 grams per lb of overall body weight)
Fat 35%
Routine:
Stationary bike 45 min. Mon-Fri
Weight lifting 30-45 min. Mon-Thurs
Pyramiding up in weights doing 6 sets total. The break down is 10 reps set #1-2 then 6-8 reps set #3-6
Mon- Biceps,Triceps, Abs
Tues- Back
Weds- Chest, Shoulders
Thurs- Legs, Calves
Fri-Sun rest days
Starting pic.
0
Replies
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Workout:
Day one just sucked as I only got through 4 sets of my routine lifting way lighter than my norm and still wearing out my muscles so I had to throw in the towel early in my routine. I guess my muscle memory is still in the forgotten stage lol.
Diet:
I missed my mark but its only day 1 so I am just getting back into the groove
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..2,540.......... 279.. .......... 77.......... 242
Daily Goal 2,996........... 224.......... 116.......... 262
*You've earned 556 extra calories from exercise today0 -
Day 2
Starting weight: 214 lbs
Todays weight: 214 lbs
Workout "back":
Way better today although I woke up and my arms were sore from yesterdays work out haha. Today I finished all 6 sets on my back routines but my strength is still not all the way there....yet. My energy level was great all day today unlike yesterday when I was lagging all day. I wonder if its because I started eating more calories, either way I just hope it continues.
Lastly I remember how hard it is for people that don't work out to start and possibly give up shortly afterwards.. Its hard in the beginning to condition your self but I did feel more energy after my work out today so thats a huge motivating plus.
Diet:
Yesterday I was just not that hungry and got full fast but I did good today. I was actually hungry to eat more today and hit my calorie mark and it felt good. I would imagine its because I am exercising again and my body is like FEED ME lol.. I did go over on my carbs though but again its only day 2 but its all coming back quickly.
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..2,943.......... 303.. .......... 78.......... 262
Daily Goal 3,022........... 226.......... 117.......... 265
*You've earned 582 extra calories from exercise today0 -
Day 3
Starting weight: 214 lbs
Todays weight: 214 lbs
Workout "Shoulder & Chest":
Woke up feeling even better than I had yesterday. Lots of good energy and my out look has gotten very positive. I guess this feeling was just not a flute but its here to stay. Its strange when you take off a lot of time doing some thing only to get back on it and see it from another prespective and appreciate it in yet another way. For me I am speaking of diet and exercising. Its like I found yet another set of train tracks that is going to take me some place new.. woohoo.
I did manage to hit all 6 sets only sticking with a couple routines though this today. My strength and conditioning is still not there...yet.
Diet:
Hit my calorie mark but I need to eat more fat this is my fault that I need to correct, no worries its coming together.
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..2,931.......... 304.. .......... 88.......... 244
Daily Goal 2,992........... 224.......... 116.......... 2620 -
Day 4
Starting weight: 214 lbs
Todays weight: 216 lbs (up +2lbs)
Workout "Legs":
Today is my last day of strength training for this week but tomorrow I still have cardio. I have to say that I have been feeling better and better every day. It reminds me of when lets say you get sick and are coming off a cold and every day you feel more energized and in a better mood. So I am just sore but that's just more annoying than painful.
Today was leg day. I am one of those guys who dreads leg days. I just did some bb squats, lying leg curls, and some bb calve raises. I got to the fourth set obviously pyramiding up in weight although not near as much weight as I could lift before but suddenly I felt my left glute start to crap up some. I am not surprised since I took off those 2 months. I made it 1 more round and had to throw in the towel at 5 sets of each instead of 6 sets. LoL Now I am just dreading the following days to come meaning when I feel a muscle cramp up it usually mean the DOMS (soreness) are going to be rough the next few days, I will see.
Diet:
Rocked the diet today! I kept my carbs in range finally, upped my fat intake, and killed the protein today :bigsmile: .
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..2,942.......... 220.. .......... 94.......... 297
Daily Goal 3,037........... 227.......... 118.......... 2660 -
Week 2, Day 8
Starting weight: 214 lbs
Todays weight: 217 lbs (+3)lbs
Workout "Biceps, Triceps, Forearms, & Abs":
Week 2 begins and I am up 3lbs but I am feeling a lot more solid energy and its even higher than it was previously last week! Now the higher energy seems to last into the night, although with that I seem to get irritable quicker for some reason so dunno whats up with that.
I woke up today and I can still feel the DOMS from last weeks leg exercises. As I said last week I had a feeling my adductor muscles in my legs were really going sore and I was right. :ohwell:
I am feeling a bit stronger from last week but more than any thing I can really feel the conditioning or stamina increase a lot. Today I did all 6 sets on my routines compared to only the 4 sets I could do at the start of this log last Monday, so heck ya I will take that improvement any day!
Diet:
I suck at calculating spaghetti and this is primarily the reason for going over today.
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..3.322.......... 336.. .......... 124.......... 269
Daily Goal 3,081........... 269.......... 102.......... 269
*You've earned 621 extra calories from exercise today0 -
Week 2, Day 9
Starting weight: 214 lbs
Todays weight: 216 lbs
Workout "back":
Well my metabolism must be kicking into gear because I am waking up earlier in the mornings with no problems and feeling refreshed. FYI I do not like to get out of bed early in the mornings..:yawn: .
My back work out was good I got through all 6 sets of my routines and it felt good and not crappy like last weeks starting/struggling work outs. Also like yesterdays work out I am adding more weight but still not at my peak max yet but its coming back and that's a good sign of progress. I am feeling positive about the rest of this weeks work outs. :drinker:
Diet:
Pretty decent day!
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..2,723.......... 268.. .......... 73.......... 255
Daily Goal 2,791........... 243............. 93.......... 243
*You've earned 331 extra calories from exercise today0 -
Week 2, Day 10
Starting weight: 214 lbs
Todays weight: 216 lbs
Workout "Shoulders & Chest":
Made it all 6 sets for 2 shoulder exercises and 5 sets doing 1 exercise of butterfly arms built into the bench press. I think I tried to over do it because when I got the 6 set my elbow was hurting so I threw in the towel at that point. I got a bag of ice and wrapped it with some first aid wraps and left it on for about 30-40 min or basically until it wasn't frozen any more. I have not felt any more pain since the icing. Keeping my fingers crossed it does not escalate. Tomorrow is my dreaded leg day so I won't be using the elbow any time soon, so that is good.
Diet:
Feeling good but I really want to lower my carbs as I keep getting hung up on them. If my carb count is high then I start gaining water weight and that blows. But overall its ok.
........... Calories.......... Carbs.......... Fat........... Protein
Totals...... ..2,842...........288............ 88..........219
Daily Goal. 2,882...........251............ 96..........2510 -
Week 2, Day 11
Starting weight: 214 lbs
Todays weight:LOL I forgot to weigh in this morning
Workout "Legs & Calves":
Although knowing today is my dreaded leg day this has been the best day since I have started this log. It first started when I woke up early than normal feeling better than normal. I killed my cardio today on the recumbent bike burring 150 cals over my average in 45 min and killed it at my leg work outs. Unlike last week when I could only get to 4 sets on 3 routines using light weights then cramped up some thing fierce today I hit 6 sets on 3 routines bb squats, bb calve raises, lying leg curls., This time around I added some decent weight unlike last week so I am getting stronger and it felt awesome with no cramps. I still have to quite of weight to go to get back to my norm. but heck ya this was a great leg day. I only get a few good leg days so I am happy.
Diet:
Nailed it today. I got my carbs down and my fat and protein was right where I like it to be.. T-bone steaks ROCK!!
........... Calories.......... Carbs.......... Fat...........Protein
Totals...... ..2,913...........196............ 116..........276
Daily Goal. 3,044...........266............ 101..........266
*You've earned 584 extra calories from exercise today0 -
Week 2, Day 12
Starting weight: 214 lbs
Todays weight: 216
Workout Cardio:
Recumbent bike is my main choice since its easy on my joints and I can watch tv and stuff while I pedal to no where. If I don't keep my mind occupied while I do cardio i get REALLY bored as cardio can be boring with out some type of entertainment, at least it is for me. lol
Last week when I started back I was peddling at 12-13 mph at a heart rate of 107 and only burning 135+ calories in 45 min. Yes pathetic I know but I had to start back some where...
This week was a welcomed improvement as I was peddling between 15-16 mph and some times even as high as 18 mph burning between 260-363 calories, so its improving and I am feeling like a stallion.
Diet:
Was a little low on overall cals and I missed 1g of protein per 1 lb of body weight. I am trying to hit more than miss but tomorrows another day...
........... Calories.......... Carbs.......... Fat...........Protein
Totals...... ..2,361...........186............ 101..........202
Daily Goal. 2,823...........246............ 94............246
*You've earned 363 extra calories from exercise today0 -
I had to use the machine to guesstimate my cardio calories last week and they were way off. Week 2 I have been using the Polar ft40 hrm so I can dial in my calories burned from cardio and dial in my overall diet.0
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Week 2, Day 13
Starting weight: 214 lbs
Todays weight: 217 lbs
Workout Cardio + "Biceps,Triceps,& Forarms":
I was bored today and I had all this energy so I said heck with it and threw in another day of cardio and lifting, why not. Although I forgot to work out my abs my elbows felt good and every thing else is about the same.
Biceps
BB curls 2x10 warm & 3 sets of 6-8 reps.
DB Hammer curls & 3 sets of 6-8 reps.
Triceps
Tricep Push Downs 2x10 warm up 3 sets of 6-8 reps.
Skull Crushers 3 sets of 6-8 reps.
Forearms Forearm BB 6 sets of 6-8 reps.
Diet:
Good day!!
........... Calories.......... Carbs.......... Fat...........Protein
Totals...... ..2,807...........176............ 128..........240
Daily Goal. 2,821...........246............ 94..........246
*You've earned 361 extra calories from exercise today0 -
I messed up tracking my days in my log haha.. I am just going to post which week I am on. Every day is the same any ways it just gets dark every once in a while lol. Eat, Sleep,Train repeat!
Week 2
Starting weight: 214 lbs
Todays weight: 216 lbs
Workout "Cardio & Upper and lower back + abs.":
Recumbent bike 45 min -14-16 mph
Traps
sets & reps
2x10 warm ups
3x6-8 upright row
4x6-8 db shrugs
Lats
2x10 warm ups
3x6-8 bb bent over row
4x6-8 cable seated row
Erector S.
4x6-8 deadlifts
Abs
5x20 reps ab chair.
Diet:
Looking good today.
........... Calories.......... Carbs.......... Fat...........Protein
Totals...... ..2,763...........239............ 108..........217
Daily Goal. 2,805...........245............ 93 ..........245
*You've earned 345 extra calories from exercise today0 -
Week 2
Starting weight: 214 lbs
Today's weight: 216 lbs
Workout "Cardio & Weight lifting (Shoulders/Chest)":
Recumbent bike 45 min = 435 calories
Shoulders:
sets & reps
2x10 warm ups
4x6-8 db Lateral Raise
4x6-8 db Front Raise
Chest:
sets & reps
2x10 warm ups
4x6-8 Machine Chest Press
4x6-8 Machine Pec Deck.
Strength is still slowly going back up as well as my stamina. :drinker:
Diet:
Every thing is very close with out going over so I had a very good diet today. 1.35 grams of protein per lb of body weight today woohoo!
........... Calories.......... Carbs.......... Fat...........Protein
Totals...... ..3,049...........286..............96...........295
Daily Goal. 3,091...........270............103..........270
*You've earned 631 extra calories from exercise today0 -
Week 2
Starting weight: 214 lbs
Todays weight: 216lb
Workout "Cardio & Weight lifting (Legs/Calves)":
Definitely getting stronger in the weights and my cardio has improved a lot over the last 2 weeks. I will post the stats on that tomorrow.
Recumbent bike 45 min = 387 calories
Legs:
sets & reps
2x10 warm ups
4x6-8 Machine Leg Extension
4x6-8 BB Squat
5x6-8 Machine Leg Curl (Lying)
Calves:
sets & reps
2x10 warm ups
6x6-8 Calf Raise
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,936...........283...............76..........291
Daily Goal. 3,033...........265............ 101..........2650 -
Week 2
Starting weight: 214 lbs
Todays weight: 217lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 265 calories
Note: week 1 burn zone 100-110 This week 2 burn zone 110-220. I am burning more calories.
Biceps:
sets & reps
2x10 warm ups
4x6-8 BB Curl
4x6-8 DB Alternate Curl
Triceps:
sets & reps
2x10 warm ups
4x6-8 BB French Press
4x6-8 Cable Push Down (Bar)
Forearms:
sets & reps
6x6-8 BB Extensions
Abs:
sets & reps
5x20 reps ab chair
Note: I added more weight than last week.
Diet:
Carbs through the roof.. I can never eat spaghetti with out going over on carbs haha :laugh:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,909...........349............ 99...........212
Daily Goal.. 2,947...........257............ 98..........257
*You've earned 487 extra calories from exercise today0 -
End Week 2
Starting weight: 214 lbs
Todays weight: did not weigh in today.
Workout "Cardio & Weight lifting (Back upper & lower)":
Recumbent bike 45 min = 263 calories
Note: *
Lats:
sets & reps
2x10 warm ups
4x6-8 DB Single Arm Row
4x6-8 BB T-Bar Row (Corner)
Traps:
sets & reps
2x10 warm ups
4x6-8 BB Upright Row
4x6-8 BB Shrug
Erector S.
sets & reps
2x10 warm ups
4x6-8 Good Morning
Note: *
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,809...........239............ 96...........256
Daily Goal..2,902...........253............ 96............2530 -
Monday Starting Week 3
Starting weight: 214 lbs
Todays weight: 219lb
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Recumbent bike 45 min = 270 calories
Note:
Shoulders:
sets & reps
2x10 warm ups
4x6-8 BB Alternating Front & Behind Head Press (standing)
4x6-8 Bench Press
Chest:
sets & reps
2x10 warm ups
4x6-8 DB Fly
4x6-8 Machine Pec. Deck
Note: I can feel my supplements finally starting to kick in..
Diet:
Good Day!
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,033...........280............ 99...........268
Daily Goal.. 3,049...........266............ 101..........2660 -
As of week 2 I changed my work out routines to this.. I will keep it like this for the rest of the time.
Cardio 45 min Recumbent bike
Mon-Sat
Weights I mainly incorporate pyramid training. 2 warm up sets of 10 reps then pyramid up X amount of sets for 6-8 reps.
Mon, Tues, Weds, Thurs, Sat.
.
I do a rotating schedule
Mon:
arms, abs
Tues:
chest, shoulders
Weds:
back
Thurs:
Legs/Calves
Sat.
Arm, Abs
Then it starts to rotate:
Mon. would be back, Tues. chest/shoulders, Weds. legs/ calves, Thurs arms/abs, Sat. back.. etc.. and it keeps rotating.
Recovery days for weights.
Fridays & Sundays
Recovery days for cardio
Sundays0 -
Tueday Week 3
Starting weight: 214 lbs
Todays weight: 220 lb
Workout "Cardio & Weight lifting (Legs & Calves)":
Recumbent bike 45 min = 300 calories
Note:
Front & Back Legs:
sets & reps
2x10 warm ups
4x6-8 BB Squat
6x6-8 Machine Lying Leg Curl
4x6-8 Machine Leg Extensions
Calves:
sets & reps
2x10 warm ups
6x6-8 BB Calve Raises
Note: Tons of improvement on strength I am almost to my normal lifting scheme of things.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,018...........141............ 143...........286
Daily Goal.. 2,990...........261............ 100..........261
*You've earned 510 extra calories from exercise today0 -
Wednesday Week 3
Starting weight: 214 lbs
Todays weight: 220 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 216 calories
Note:
Biceps:
sets & reps
2x10 warm ups
4x6-8 BB Curls
4x6-8 DB Alternate Incline Curl (seated)
Triceps:
sets & reps
2x10 warm ups
4x6-8 BB Skull Crushers
4x6-8 Machine Tricep Extension
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,924...........268............ 110...........213
Daily Goal.. 2,998...........262............ 100..........262
*You've earned 518 extra calories from exercise today0 -
Thursday Week 3
Starting weight: 214 lbs
Todays weight: .......
Workout "Cardio & Weight lifting (Upper and Lower Back)":
Recumbent bike 45 min = 416 calories
Note:
Back:
sets & reps
2x10 warm ups
3x6-8 BB Upright Row
3x6-8 BB Shrug
3x6-8 Cable Lat Pull Down
3x6-8 Machine Seated Row (Close Grip)
6x6-8 DB Stiff Leg Deadlift
Note:Today I felt physically exhausted from the week and could not get to 4 sets of these routines but I pushed as hard as I could.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........3,055...........254............ 111...........248
Daily Goal.. 3,105...........271............ 103..........271
*You've earned 625 extra calories from exercise today0 -
Saturday END Week 3
Starting weight: 214 lbs
Todays weight: 216 lbs
Workout "Cardio & Weight lifting (Chest & Shoulders)":
Recumbent bike 45 min = 387 calories
Note:
Chest:
sets & reps
2x10 warm ups
5x6-8 DB Dumbell Fly (Incline)
4x6-8 Machine Pec Deck
Shoulders:
sets & reps
2x10 warm ups
3x6-8 BB Military Press
3x6 BB Behind Head Press
4x6-8 DB Lateral Raise
Note: I am glad tomorrow is a rest day. I am pooped out but feeling good and sore.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,976...........287............ 118...........189
Daily Goal.. 3,114...........272............ 104..........272
*You've earned 634 extra calories from exercise today0 -
Monday Week 4
Starting weight: 214 lbs
Todays weight: 221lbs
Workout "Cardio & Weight lifting (Legs & Calves)":
Recumbent bike 45 min = 407 calories
Note:
Front & Back Legs:
sets & reps
2x10 warm ups
5x6-8 BB Squat
4x6-8 Machine Lying Leg Curl
4x6-8 Machine Leg Extensions
Calves:
sets & reps
2x10 warm ups
6x6-8 BB Calve Raises
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,909...........281............ 83...........226
Daily Goal.. 3,107...........271............ 103..........271
*You've earned 627 extra calories from exercise today0 -
MERRY CHRISTMAS!!
Tuesday Week 4
Starting weight: 214 lbs
Todays weight: 220 lbs
Workout "Cardio & Weight lifting (Arms, Forearms,Abs)":
Recumbent bike 45 min = 400 calories
Note:
Biceps:
sets & reps
2x10 warm ups
5x6-8 DB Concentration Curl
5x6-8 Preacher Curl
Triceps:
sets & reps
2x10 warm ups
5x6-8 DB Kick Back
5x6-8 Seated EZ Extension
Forearms:
5x6 BB Extensions
Abs:
120 reps Ab Chair
Note: I can feel my shoulders are kind of sore after those EZ Extensions as well.
Diet:
No tracking today.. its Christmas and I am going to feast like a king haha..0 -
WednesdayWeek 4
Starting weight: 214 lbs
Todays weight: 221 lbs
Workout "Cardio & Weight lifting (Upper Back)":
Recumbent bike 45 min = 456 calories
Note:
Back:
sets & reps
2x10 warm ups
4x6-8 BB Upright Row
4x6-8 BB Shrug
4x6-8 Cable Lat Pull Down
4x6-8 Seated Row (Rope - Neutral Spine)
Note: No lower back work outs today as I am doing x2 leg days involving squats this week in lieu of them.
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals.......... 3,102..........265............ 115...........245
Daily Goal.. 3,182...........278............ 106..........278
*You've earned 702 extra calories from exercise today0 -
Thursday Week 4
Starting weight: 214 lbs
Todays weight: 220 lbs
Workout Weight lifting (Chest & Shoulders)":
Shoulders:
sets & reps
2x10 warm ups
4x6-8 BB Front Raise
2x6-8 DB Behind Head Press (Seated)
2x6-8 BB Press (Seated)
Chest:
sets & reps
2x10 warm ups
4x6-8 DB Bench Press (Incline)
4x6-8 Bench Press Fly (Plate Loaded)
Note:
Diet:
........... Calories.......... Carbs.......... Fat...........Protein
Totals..........2,762...........208............ 112...........220
Daily Goal.. 2,872...........251............ 96.............2510 -
Great work so far man! Just curious though if you don't mind me asking, what D/S supps are you taking during this?0
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Competitive Edge P-Plex and I have some M-drolGreat work so far man! Just curious though if you don't mind me asking, what D/S supps are you taking during this?0 -
Competitive Edge P-Plex and I have some M-drolGreat work so far man! Just curious though if you don't mind me asking, what D/S supps are you taking during this?
Mmm the good stuff haha
I got some sd a while back, can't decide when to use it though0 -
Competitive Edge P-Plex and I have some M-drolGreat work so far man! Just curious though if you don't mind me asking, what D/S supps are you taking during this?
Mmm the good stuff haha
I got some sd a while back, can't decide when to use it though
Nice the sd gives ya some lean dry gains just have some thing on hand in case your estro goes nutz.0
