Matt's Journal

[Azanmi]

Ok so the "12 week max-ot style" journal was a bit old so I thought I'd start something that was independent of any specific regimen or style. I finally paid up for a membership at the new YMCA by my house. I went there for the first time today (Haven't worked out for probably 3 months!). Didn't kill myself, I tried to take it easy. I'm wanting to shed fat ASAP but I tend to agree with Maxgain and Todd

Originally Posted by Maxgain

A lot of people follow this but i dont see any practical logic behind it. Cutting is done in the kitchen not the weight room. When cutting one is in a calorie deficit for a long period of time what makes it successful is to selectively lose fat over muscle. By sticking with heavy weights the body continues to use its nutrient to maintain muscle mass and thus fat is burnt off. By decreasing the weight there is not enough need for the muscle mass so this is not maintained and we head towards conversions to oxidative type fibres commonly seen in endurance athletes.

I will focus on heavy low rep sets for now but mix it up with a bit of HIIT or Max-OT style cardio... oh and there's a group of guys that meets at the butt crack of dawn on Tu/Th for basketball at the Y... gonna have to partake in that!

So today was pretty weak! 3 months off definately shows! I'm @ about 200lbs and probably 19% b/f... Man have I let myself go!

This morning went as follows:
Flat Bench 2x10@90, 1x8@100, 3x5@185
Flat Bench DB 2x3@70s
BW Dips 1x5s
Cable/rope abs 2x10@150
16min all-out interval training on bike.

I know, I know it's not much but it KICKED MY BUTT!


I'll see everyone after 2 days of Painful "welcome back" muscle recovery!:

[maverick]

No more guerilla cardio








Me neither

[Azanmi]

Well.... Actually I was planning to resume when the spring came and I can run outside on a track!


I really need help cleaning up my diet. I am VERY bad at eating correctly. Anyone have any suggestions for a Practical clean diet? Something that is easy to maintain (without hours in the kitchen)? I'm, in sales so I'm always eating out with clients too!

Here's my belated welcome back. Hope you stay longer this time.

I have been amazed at the relatively simplicity of the non-scientific No-S diet (no sweets, no snacks and no seconds). Check it out at www.nosdiet

While I do not have a weight problem, I caught myself eating more than what was necessary recently so I decided to start the new year off with a bit more strictness. The nosdiet is just a simple tool to add structure.

With regard to:

I'm, in sales so I'm always eating out with clients too!

Nobody is pointing a gun at your head telling you to eat so the fact that you are always eating out with clients shouldn't present any problems. Eating out works with the nosdiet principles too. Just remember something great I read on the Clarence Bass website when he was talking about his father and said: "my Dad never let being full keep him from cleaning his plate." Make sure that your eating behavior is not like Clarence's Dad.

Good luck.

[Azanmi]

Thanks pierini, I'll check that out, and I wil try not to be like Clarence's dad!

[Azanmi]

Yesterday:

Trying to integrate slowly back into the lifting schedule, first leg day back (Scared of hurting myself by doing too much too soon)

Squat: 10@45, 10@90, 8@155, 6@225, 2x6@260
SLDLs: 8@225, 2x6@260
Squat Press: 10@4plates, 10@6plates, 10@8plates, 10@10plates. At this point, it still seemed very light! I quit however because there weren't any more available plates (they were on the bench) and people were waiting.
Hyperextensions holding 25lb DB: 3x10
Chair Leglifts: 3x12 holding "L" position on one set.

Overall, I was pleasently surprised how light everyhing seemed! I pumped to see what I can put up once the first w/o soreness wares off!

[Azanmi]

Man 5ish in the morning is always so dang early!

Alright today was Bi's, Tri's, Back, and cardio day.

Straight Bar curl: 2x10@45, 7@65, 2x6@85 WOW these really felt heavy!
DB Curl:2x6@35's
Cable Rope Push Down: 10@100, 2x10@120
Cable Rope Skulls: 2x10@120

Bodyweight Pullups: Standard Overhand 3x5, Side Grip 1x6

16 min Max-OT style Bike Cardio on Random Hill

[Azanmi]

Chest and Abs (no energy whatsoever this morning)

Flat Bench 2x10@65, 8@95, 2@155, 2x3@205
DB Press 2x5@80s

Cable/Rope Ab Crunch 2x12@140

16min cardio on the bike Max-OT style on interval training.
:

[Azanmi]

Yesterday (again very low on the energy, and very little time!)

Squats: 2x10@85, 8@155, 3@225, 2x6@275
SLDLs: 2x6@275
Hyperextensions: 3x10+35lbs
Inverted Crunches: 2x25

[tim_mcf]

Those are some heavy-ass squats for somebody "very low on energy".

[Azanmi]

Yesterday 2/7

Flat BB Bench: 2x10@85, 6@135, 3@155, 2x3@205
BW Dips: 3x10
Inverted Crunch: 3x25
Roman Chair Full Leglifts: 3x10
Roman Chair Sidelifts: 3x20

16min Max-ot Cardio on Elliptical.

I need more sleep! I don't ever remember being so wiped out for workouts!

[maverick]

HIIT on an elliptical machine, it must've sounded like a jet was taking off!

[Azanmi]

Yeah it can get loud!

I'll be off today, tomorrow and through the weekend. The Wife is out of town and I have the kids!

[Vas85]

All the best in attaining your goals this time around.

Originally Posted by tim_mcf

Those are some heavy-ass squats for somebody "very low on energy".

I thought the same, some very solid lifts, i don't even think many in the gym i go to even squat 260, handful. You're bench is going pretty good too, im sure it'll burst back up to what you were benching before in 3-4weeks.

I'll be interested to see how you progress along and reduce your bf%, i agree with the quote you stated, as that is so true.. as y ou always see the Marathon runners, or the 20k Walkers are almost anorexic looking, and when you see Sprinters, eg 100m sprinters, they have huggee as quads.

[Azanmi]

Hey I have been off for over a week. While squatting I felt a twinge in my lower back on the way down (the weight was ok but my form was a bit off). For a full week my lower back would continually crack or feel like it needed to be cracked. Everything felt loose down there. Now it is finally feeling better but I'm worried/questioning about to what extent I injured it and how careful I should be coming back. I plan on working out tomorrow (Just BW pullups, dips and Roman chair.) along with a 5k run.

Any thoughts on how I should limit myself? Anyone experience this before?