warped’s BodyBlog

The last few weeks I have not been giving it my all. I have been eating more crap then normal and missed a few workouts. This is coming to an end! I am issuing a challenge to myself to go the next 4 weeks eating clean within my calorie range and also to get my weights in Monday, Tuesday and Thursday. Cardio is Wednesday, Friday and Saturday. Weights will be a higher volume, 10 reps, 2 sets, and 6 lifts per workout. This starts today and I got my weights in and diet is within range. 

Tonight I finished the last HST workout. Although I did not see many, if any, gains from it I did manage to loose some weight. For this reason my next program will be a higher volume 10 rep program. Three day split, legs, push, and pull. 6 lifts each day with 2-3 sets per lift. This will be done until I hit 190.

I don’t mean my training. This past week was one of three service schools I put on to train our distribution. It’s a stressful week with multiple nights out for dinner and very long days. I managed to get to the gym one day on Monday but nothing for the rest of the week. Tomorrow I am back on my normal schedule and I will be happy again!

It looks like I have hit my first plateau in my journey. I did go out last night and had a great time with friends but the numbers are telling me this was a bad week. I was good until last night so I can’t see me gaining weight like this. I’ll push through this and come back harder next week. I won’t change my diet or workout schedule. I know I’ll break through this and the numbers will drop soon.

Well, I was hoping to break into the 220’s today but only hit 230lbs. 229.5 on the scale would have been nice. Good news is I dropped 4lbs since last week, and another .6% BF. Training was consistant as it has been in past weeks, but my diet was much better with increased calories and increased protein, carbs stayed about the same. I continue to work towards my goals and have a solid plan in place, it’s only a matter of time now.

As of yesterday I have changed my diet as I said I would. I was perfect with keeping to it yesterday and this morning I stepped on the scale to see a 1.5lbs drop since Sunday morning. I know it’s not all fat but it’s nice to see the scale move after making a change. I promised myself a treat when I reach the 220’s but until then I eat clean and exact to my diet.

Today is the start of week 3 of my program. The best part is the 15 rep workouts are behind me! For the next two weeks I have 10 reps sets. This week I changed my diet to get in more protein and centered it around my workouts. Let’s see how it affects the workout energy.

I need to do a better job on this. Starting tomorrow morning I will have changed a few diet goals.

Diet will be centered around my workouts more, pre and post-workout shakes avery day I hit the gym, regardless of weights or cardio.

Protein goal of 1g for each pound of body weight. At 234 I schedule 234g of protein a day.

Everything I eat will be recorded, regardless of the amount, regardless of the day of week.

Well this is the first week that I had no progress at all. I did loose an half inch around my waist but no weightloss of body fat reduction. I had been planning a better diet for this next week so it looks like a good time to make some small changes.

Man, these 15 rep workouts are tough. I have one more to go in two days to finish the first round. Next week I drop to 10 reps per exercise. As I go through this program I am suprised that I can do the volume in the program. I always feel that there is no way I can do the reps and weight outlined but I do all except the shoulder press. When I looked at the numbers I saw squats at 200×15 for 2 sets and said "no way" but after 190×15 for 2 sets today I can and will do it.