Sirtitan’s BodyBlog

Today’s workout

Bench: 135/10 225/6 225/5 245/3 205/8

Squat: 135/10 225/7 225/8 185/10

Cardio —> Treadmill 3 minute warmup. 4min high - 1 min low intensity intervals (5:52 mile pace on high and 10 min pace on low) for 25 minutes

Diet:

7am: 1 serving whey protein

8am: 1 muscle milk rtd

10:30am: 1 pure protein bar

12:00pm: 1 can of tuna with brown rice

3:00pm: 1 pure protein bar

6:00pm: 1 serving whey protein

6:45pm: a steak with salad

10pm: post workout shake 40 grams carbs 15 grams whey protein

11pm: 1 myoplex (no flax)

(two beers between 11 and 1am)

1am: pure protein bar

2am: 1 serving of oatmeal with 1 serving of whey

3am: 1/2 a steak

For some reason my body was begging me for food and water late at night.  In addition to the food, I drank 4 16 oz bottles of water in that time period as well.  I did wake up today (saturday) absolutely energized with minimal leg soreness.

7:00am - one serving whey protein

8:00am - 1 muscle milk rtd

12:00pm - 1 muscle milk rtd

3:00pm - peanuts and almonds (about 250 calories), 20 oz coffee no milk no sugar

5:00pm - 2 serving bottle of nestle quick

6:30pm - 4 jumbo shrimp with brown rice

9:00pm - 1 pure protein bar

12:00 am - 1 can of tuna and 2 servings of brown rice

I should of drank more water also today.  I napped in the evening and woke up with with a calf cramp. I drank two servings of gatorade in addition to 16oz. of water with the protein bar.

I was on the go alot today.  Damn Muscle milk rtds are so overpriced!

7:00am: Whey protein shake, one serving

8:00am: Muscle milk rtd

11:00am : 1/2 Pure protein bar

12:30 pm: Muscle milk rtd

3:30pm: Pure protein bar

6:30pm: cabbage, beans, and two chicken cutlets

A serving of Isopure Endurance spread during and after my workout.

10:00pm: 1 serving of myoplex (no flaxseed)

12:00am: 1 serving of oatmeal, 4 oz. chocolate milk, 1 serving of whey protein

Note: I had 4 servings of Gatorade split between 6:30pm and 10pm.  I should of drank more water today because of the excessive heat. 

DUring today’s workout I felt good for the most part except the AC in my car is broken and I had to put up with the nasty Jersey heat.  I worked out from home today, hence the odd weight sequences.

Squats: 70/10 120/10 170/10 220/8

Bench press: 70/10 120/10 170/10 220/6 220/5

Barbell rows: 70/10 120/10 170/9 170/7

 Cardio on the track:

1 mile warm-up

400m - 66 seconds, 400m - recovery, 400m - 78 seconds, 400m - recovery, 400m - 76 seconds, 400m - recovery

1 mile cooldown

Would have liked to add 2 more 400m intervals , but it was still 90 degrees outside at 9pm.

 I’ll post today’s diet tomorrow since I’m not done yet.  Still got me some cabbage and beans left that I prepped the other day.

I regret not keeping tabs on my progress this past year. I wish I had been aware of this website back then. It all started last year after I just finished grad school and started working. I had eaten like a complete slob for most of grad school and lifted only on occassion. It was June 12, 2006 and I weighed approximately 240-245lbs and I decided then it was time to do something about it. My first step was to start running everyday by doing 2 miles a day everyday for the first week. I slowly scaled it up 1/4 mile a week or two weeks until August, where was doing about 4 miles daily. Up to this point I had not engaged in any weightlifting whatsoever nor had I made any very drastic diets changes. My philosophy was that if I tried to change too many factors in one shot, I’d be overwhelmed and would be inclined to stop my transformation initiative. In August (I was probably around 225-230 at this point), I started doing pushups everday and started doing speedwork in my running sessions (mile intervals, 800m intervals, 400m intervals, and 200m intervals). I went with this routine until around late October (down to about 215-220lbs.). I started weightlifting at this point and my total weekly mileage of running was around 15-20 miles. I went with only compound movements: Bench press, deadlifts, squats, pullups, dips, and only a few other auxiliary exercises. At this point I started to eliminate all simple sugar from my diet and beginning to eat small meals several times a day. By January 2007 I was down to around 205-210lbs. I was steadily getting stronger in all my lifts. I stopped running due to the cold and opted for the recumbant bike and the stepper at the gym instead. I always did interval programs on the bike and stepper unless I was really exhausted on a given day, I would do an hour or so at low intensity. Going into March and April I was stuck at 205lbs., but at this point bodyweight was becoming a negligible factor in my progress. I remained at 205lbs. and kept losing waist sizes and started to see veins on my arms, chest, and lats. The serratus muscles and the top two packs of the abs started to show. The weather also started to warm up and my cardio was a combination of running on the track and using the stepper for what runners would call their hill workout. I started running 5km road races to keep me motivated. My first race in March, I ran a 21:32 ( down to 19:22 by May). Around April I started to scale up my cardio intensity and weightlifting intensity substantially, by running 40+ miles a week and cutting down the rest between weightlifting sets to under a minute. This eventually lead to burnout and overtraining which I began to psychologically accept in mid May (around this same time my weight was yo-yo-ing between 190-195lbs). My sign of overtraining was one week where I would wake up every night in the middle of the night drenched in sweat and wide awake, taking over an hour to fall back asleep. In the last several weeks, I have cut down on my workouts substantially. I was waking up feeling like a truck had just run me over every morning. I eased back into it and my new plan is to lift only Mondays Wednesdays and Fridays. As of right now I’m doing my cardio on those same days, but I plan on switching the cardio to Tuesdays Thursdays Saturdays with no more than 12 miles of total weekly mileage (or equivalent). Once I get this going for several weeks I think my body will feel more energized with a more stable amount of glycogen in the muscles and I’ll start to get much stronger in all my lifts.

This was the first Tuesday I haven’t done any type of exercise in awhile.  I would normally run 6-8 easy miles on Tuesdays.  I feel like I’m being lazy by not working out today, but I think this should put my muscles on full reserve for tomorrow’s workout.  Here’s Tuesday’s diet, mostly all on the go stuff:

7am: 1 serving whey protein

8am: Myoplex with flaxseed oil

10:30am: 1 pure protein bar

12:30pm: Muscle Milk and two apples

3:00pm: Pure protein bar

5:00pm: Peanuts, Almonds, and Raisins (almost 300 calories total)

7:00pm: Cabbage, beans, and pork.

9:30pm: Cabbage, beans, one egg white, and a serving of whey protein

Just started Bodyspace today.  It’s pretty late at night and I don’t have time to say everything I’d like to say, but I’d like to post today’s diet and training:

 7:30am - Myoplex with one serving of flaxseed oil

 8:00am - 20 oz. iced coffee, no milk, no sugar

10:30am - half a pure protein bar

12:15pm - bison burger with fries and water

2:30pm - 20 oz. iced coffee, no milk, no sugar

 4:00pm - Pure Protein bar

 6:00pm - Redline xtreme

 7:00pm - Pork chop, one boiled egg, 3 servings of green beans, and half a potatoe

10:00pm - Postworkout shake, about 40 grams of carbs and 15 grams of whey protein

12:00am - Myoplex with flaxseed oil

Workout:

Deadlifts: 135/10 225/10 315/6 365/4

Felt tired today (I’m sure it had nothing to do with drinking on Saturday night =) ), Felt like i could of done 10 reps at 315 and 6 at 365 if I was feeling 100%

Bench Press: 135/10 185/10 205/10 240/5

Stepper: Level 20 Speed Workout 23 minutes

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