Rev’s Gym

First weeks weigh-ins:

start               currently             change

214.5                213                    -1.5

21.2%               21.2%                 -0-

45.79 lbs fat       45.15 lbs fat       -.64 lbs

And… 

I ache.

It’s a good ache. The kind that says "Hey, you worked me yesterday!" or "Yo, we havn’t done THAT for awhile! What are you thinking?!" . We did powercleans, goodmornings, deadlift medely (stifflegged from a platform, sumo, conventional platform, hack, stifflegged-sumo), Goodmornings, and bar shrugs all for sets of 8-10. My CNS was reeling from the rep work on the powercleans, but hey, one week won’t kill me. I did have to cut out the scheduled dumbell shrugs at the end of the workout to help with the preparations upstairs though, which  led immediately into laughter as Begger’s night began.

   The boys had a BLAST. They and my wife went with her workout partner and four of her girls (she had 5 adorable girls) after joining us for supper. Kyle stayed to eat after the workout as well and then he and I manned the door and passed out candy (while we played rockband lol ). It was a fun, fun time. And strangely enough, I havn’t even been tempted by the candy. No cravings what so ever for it. Before you stone me with jawbreakers, I have had major cravings though…for meat. Critter, protein, formerly-moving-meals, meat, whatever you want to call it. My cats are steering clear of me and the butcher has been giving me that "nod and smile" look when I casually stroll by his case.

Anyway, I’m off to get a fix. Here kitty, kitty, kitty…

What I ate

It came back! I had another one of my "time to clean" fits that overlapped with my nepa again. 3 hours and 12 minutes later I finally finished. I walked in place when I was standing still, and moved as much as possible the whole time. End result? The main floor of the house is clean, dusted, scrubbed, straightened, the trash is out from all of the baskets,  the dishes are done and put away, the toys are in the toy area, the dining room is usable again, 2 pumpkins have been cleaned and carved (Ian LOVED that one), and dinner was eaten.

     Ian, Kim and I worked on our pumpkins while watching the Food Network Jack-o-lantern challenge. Cool stuff. Evan turned in early and Ian 1/2 way through, but we got some neat ideas for our 2 pumpkins. One is the face that Ian drew onto it (traditional) the other is of a window pane with 3 ghosts looking out through it. I’m really looking forward to watching the boys tonight.

Today is nepa and Deadlift-deload trip. Aaaaaaaaand….TRICK OR TREAT!!!

What I ate:

meal 1: 2 yolks, 5 whites, vitamins, coffee, 34 oz water

meal 2: 1 scoop whey, 8 oz 2%milk

meal 3: 1 can tuna, 3 C lettuce, 2 T lite blue cheese

meal 4: 4 oz turkey breast, 2 T chedder cheese, 1 T brown mustard, 1/3 C lettuce, 1 tortilla, 34 oz water

meal 5: 2 slices chicken pot pie sans crust, 34 oz water

meal 6: 1 slice chicken pot pie sans crust, 16 oz water

BUSY DAY. Day started @ 4am, which isn’t too bad, except that it didn’t end till 11 pm. Had a very busy day at the church. Got home just in time to hug my boys, kiss the wife, and put on a pair of shorts for my workout. I managed to get in my cardio by walking around my office at work while I checked mail and answered the phone inbetween meetings. Not happy with it, but it was better than nothing. All told I had around 35-40 minutes of nepa, but it was low quality. Weights were good though. I’m doing a "deload" week with a high rep focus. 5×8 dumbell bench, 5×8 flys, 10-8-6-4-2 speed bench, Lat Pulldowns 4×12, Dumbell Rows 1×25,

Woke up this moring @ 3 with Evan. Poor guy is getting his 1 yr molars. We snuggled for an hour or so and he finally drifted back to sleep. I should have jumped on the cardio then but I wasn’t thinking straight, so I closed my eyes for…35 minutes. Just long enough to have gotten my cardio in before Ian awoke. Fortunately, today’s schedule isn’t as full as yesterday, so I’m hoping for some good ole’ fashioned elliptical/bike/treadmill-type cardio this afternoon. I’ll have to make it happen.

What I ate:

meal 1: 2 yolks, 5 whites, 34 oz water, vitamins and oils

meal 2: 2 C 2% milk, 2 scoops whey

meal 3: 2 oz turkey, 1 oz roast beef, 3 oz swiss cheese, 6 oz coffee

meal 4: 34 oz water, 2 oz chicken breast

meal 5: 8 oz ground beef, 4 oz turkey breast, 1 tortilla, 1 wheat dollar roll, 1/2 C lettuce, 34 oz water, 2 T mustard

meal 6: 1 bag popcorn, 34 oz water

My wife had a great idea for Nepa (Non-exercise-physical-activity) today. As Halloween is comming up this week and begger’s night is Thursday, Kim thought "Hey, why don’t we take our cardio together and plan out the trick-or-treat route?". It was awesome. Kim, her workout partner Amy, Amy’s youngest, Ian, Evan, and I all loaded up strollers and wagons and hiked the gentle hills of our neighborhood for 35 minutes after their workout, scouting out which houses to get to first. Then, when we got home we played in the back yard for a bit (20 min or so).

     Lifting this week is a "fun lift" week. A de-load with exercises or set/rep schemes that I havn’t done recently.

speed box squats @ 50% 5×8, fat bar curls 4×8, Glute Ham Raises 4×8, forced hamstring stretching 2×30 seconds, concentration curls 4×8, leg extensions 4×20!, ez bar curls 2×21

Funny, with the exception of my lower bicep tie-in I feel less sore than I did yesterday.

What I ate:

meal 1: 2 yolks, 5 whites, 1 T parmasean, hot sauce, 34 oz water, 1 cup coffee, vitamins and oils

meal 2: 2 scoops whey, 20 oz water (didn’t sit well on my stomach)

meal 3: 1 chicken breast, 2 C lettuce, 2 T lite ranch, 34 oz water

meal 4: 1 chicken leg, 1 thigh, 1T bbq sauce

meal 5: 1 apple, 8 oz water, 1 T sugar, 10 Grams creatine

meal 6: 4 oz chicken, 1/2 apple

meal 7: 3 pork loin chops, 2 C rice (yummy carbs), 1/2 Can green beans, 34 oz water

Alright. My meet is done. Time to focus a bit more on fat loss. I’ll be changing my reps and weights, still hitting 35 minutes a day of nepa/cardio, and carb cycling.

Today’s weigh-in: 214.5 lbs and 21.2% (down from last week in the %!!)

Goals: 28 days, <19.9% bf and <201 lbs,

What a great day! Had a good meet today. I totaled 1260: 450 squat (pr), 320 bench, 495 dl. I took 3rd overall, missing first by 15 lbs and an U-G-L-Y 515 dl attempt that "got up" but in no way should have counted. I had a blast though! It was a tight class, with third being 1260, second being 1265, and first being 1270 (I didn’t keep track below that).

Kim and the boys were there all day too. She took pictures and the boys ran around and played with the lifters. Kyle and Rachel both took firsts, with Rachel hitting 2 national records. Kyle took a first in his age/weight class and Rachel took first age, open, weight, and overall female lifter.

We had a great time. Lots of lifters, lots of fans, lots of fun. Now it’s a weekend of carbs and chicken (yay chinese food!!!) and on to the next phase come Monday.

What I ate:

meal 1: 1/4 C oats, 16 oz pedialite, 16 oz water.

meal 2: 1 pancake, 6 oz oj, 34 oz water

meal 3: 2 plates of whatever-chinese-food-was-in-the-refridgerat
or, 3 peanutbutter-chocolate-chip cookies,

meal 4: (yet to come) 1 large scotch, neat.

weight today: 211.25

Man, it was a good day

Btw, meet results are on http://www.pikitup.com under "Central PA open results"

Tommorrow’s the big day! I weighed in this morning @ 211.5 and 21.5%. Official weigh-ins for the meet will be tonight @ 5:30. I am curious to see how much water weight I drop/float today. I’m helping to set up the meet @ 2pm, then I’ll pick up Kyle from school to go to weigh-ins (his first meet). Kim and the boys made ANOTHER plate cake for us to celebrate with (one that we can actually have a piece of   ).

     Since starting this in July I’ve had some pretty cool changes in my strength and body makeup. Beginning this Monday comming I’ll be changing my workout for 4 weeks to see just how far I close I can get to my goals of 199 lbs and 19.9% bf.

I’m opening tommorrow with 425 sq, 315 bp, and 475 dl. Hoping for 455 sq, 340 bp, 505 dl.

Starting stats and today’s stats:

            July      Oct         change

weight  234       211.5    -22.5 lbs

bf%     24.5%   21.5%   -3%

Bf lbs   57.33    45.47    -11.9 lbs bf

neck     16.5     16         -.5

chest    48.75   47         -1.75

bicep     18.5     18        -.5

waist     42.5    36         -6.5

hips      43.75   41.25    -2.5

thigh     29       26.5      -2.5

calf        18.5    18.25     -.25

I’m thinking of a restart on Monday the 27th. These past eleven days have been ok, but only that: only "ok". I’ve done "ok" with my eating, only missing a few meals and not eating anything unclean. I’ve done "ok" with my training, lifting when I should. I’ve done "ok" with my cardio.

But I want to do well.

Weigh-ins are in 34 hours. the meet is in 48 hours. I’m 4 lbs away from my secondary goal of 210. I think that after the meet and a Saturday/Sunday of relaxation and celebration I’ll retool my workouts and rededicate my routine.

Here’s what I’m thinking:

28 day goals: 1) 28 days of clean eating and daily nepa/cardio

                    2) 210 lbs body weight (final goal of 199-200)

                    3) 20% BF (final goal of 14%)

Food Thoughts: I’ll be using the same carb cycling diet. It seems to work well. I do need to make more of an effort to                     
  drink my extra shakes though.

Training: I’m moving my reps back up to the 8-10 range on everything (except for maybe deadlifts, but who knows). I’ve been trying to figure out how to incorporate the westside principles of dynamic,rep, and maximum effort days into my 3 day week. As I havn’t figured it out yet and my goal now is fat loss first/strength a CLOSE second I’ll use this time to research the concepts and build them into my next training cycle.

I’ll post the new workout plan when I’ve finished it. Hopefully this morning/evening.

btw, what I ate:

meal 1: 1 banana, 3 T peanutbutter, 1 tortilla, vitamins, oils, water

meal 2: 1 can tuna, 34 oz water

meal 3: 12 oz ham, 1/4 C peas, 34 oz water, ground cloves

meal 4: 16 oz chicken breast, 1/2 Can fat-free refried beans, 3 oz chedder cheese, siracha, 2 onions, taco seasoning, 3 tortillas, 34 oz water

weighed 214 this morning

Where to start? I got in about 30 minutes of nepa yesterday via walking and cleaning the basement. We’re expanding the gym to the other half of the basement and had to begin to prep the area by cleaning out all of the old crud (yay for yard sales). I hung the heavy bag in a newly permenant location and moved the speed bag over to the other side to give the room an impending sense of identity.
   My trip was cancelled. Well, not truly "cancelled". Rather, my mileage check was never signed over the last week, which means I had no money for gas to drive the 5 hrs round trip to my continuing education event. The one that was invitation only. The one that was through 2 synod offices. The one that was already paid for through my church and my synod’s office. I was a *bit* disappointed to say the least. However, it may have all been for the best (we’ll see).
   A stray dog got into our house yesterday morning. A beautiful black lab puppy named "Lucky" had been cornered in our attached garage by our cat "Tank". My wife opened the door to the garage to see what the noise was in there and Lucky ran inside for cover. So…Evan gets put into his crib, Kim picks up the phone, and super-me comes to the rescue. We called the vet listed on his collar and were able to locate his mommy and take him home (about 2 miles from our house, on my walking route actually). I used the lat-pulldown cable and carabeaner as a leash. lol.
   The family is finally starting to get some sleep again. The head colds and coughs are subsiding, and with the aid of a humidifier both boys were able to sleep from 12 till 6.
  What I ate:
meal 1: 2 yolks, 5 whites, hotsauce, parmasean cheese, 34 oz water, vitamins
meal 2: 1 can tuna, 16 oz water
meal 3: 16 oz ham, trimmed, 34 oz water
meal 4: 1 apple, 16 oz water
meal 5: 1 cupcake, no icing (bad, but so-o-o good) 12 oz ground beef, 1.5 C peas, 34 oz water
meal 6: 1 mug green tea with lime, 16 oz water, 2 fish oil

weighed 213.5 yesterday, 212.5 today (almost 212 even)

Meet week is here! No lifting this week, I’m traveling today and tommorrow for continuing education, and still doing the nepa. Quite frankly, I’m scared.

Scared of losing strength. Scared of losing muscle. Scared of what they’ll be serving for meals at this thing. Scared of the stress that I’ll be putting my family and congregation under by not being here. Scared of gas money (err…not having enough).

I’ve planned. I’ve prepared my shakes and suppliments. I’ve provided and cleaned for my family in my absence. I’ve gotten pastoral coverage for when I’m gone. Heck, I’ve even emptied the trash cans taken the trash out and done every dish in the house!  I don’t know why I’m afraid. Maybe just excitement.

In any event. Meet weigh-ins are friday @ 5:30pm. Meet starts Saturday morning.

This mornings weight: 213.5