LIFT - 2x5
Deadlift
225x5; 225x5
Hammer Chins
6; 6
Bench
215x5; 215x5
Dips
12; 12
DB Swings
35x24
Notes
-Lower back is still tender from Monday set.
Thursday, September 29, 2011
Tuesday, September 27, 2011
September 27 - Day 15
LIFT 2x5
Deadlift
165x5; 165x5
Bench
225x5; 225x5
Chins supersetted w/ Dips
5; 5
12; 12
DB Swing
35x20
1 Arm Overhead DB Walk
Left 35lb x 50 yards; right 35lb x 50 yards
Notes
-Lower back hasn't been this smoked in a looooong time. My entire backside from ass to traps was mush. Its been a while since I went heavy on deads. I've forgotten how one set can basically destroy your entire body. It also reminded me why rounding your back is bad. Good thing I have a kick-ass gf that is willing to deep tissue massage my entire back.
-Back to the standard 40 day program.
September 26, Lift at iFast
LIFT
Deadlift
365x1; 405x1; 455x1; 495x5 http://www.youtube.com/watch?v=gz1SVoagCtU
Safety Squat Bar
~170?x3x2x5
Glute Ham Raise
5; 2
Thick Bar Pullups - 6
Hammer Chins - 8
Farmers walks (no idea how much the bars weighed or how far I went)
60 yards; 60 yards
Notes
-Lifted at iFast in Indianapolis yesterday. It is definitely a cool gym with all of the fun equipment. Everyone there was incredibly inviting and down to earth.
-My lower back rounded more than I like on the last two reps of the 495 set. It is crazy sore today. I probably should have stopped the set at 3, but I was all hyped up from the new environment. After reviewing the video however, I'm very pleased with the bar speed. It looks like those reps aren't overly taxing, though I certainly didn't feel that way during the set. I definitely attribute the bar speed to all of the rep work I'm getting with the 40 day Dan John Program.
-Obviously this is a huge deviation from the 40 day program, but I wanted to have fun at iFast. I'm getting back to a normal schedule tonight.
Tuesday, September 20, 2011
September 20. Day 9 - 10 Tonic Reps
LIFT
Bench
135x10
Deadlift
135x10
Chins
5; 5
Dips
10; 10
Notes
-Felt smoked after yesterday. Took it easy and gave my body a break.
Monday, September 19, 2011
Monday, September 19. Day 8. Six Singles
LIFT
Modified GABE Warm-up. See here
Thanks Gabe. I think a better warm-up tonight paid off and resulted in a solid session.
Deadlift
315x1; 335x1; 365x1; 405x1; 425x1; 455x1
DB Swings
40x15
Bench
185x1; 205x1; 225x1; 255x1; 275x1
Chins supersetted w/ Dips
5; 5
10; 10
Farmers Walks
105 per hand x 4 0yds; 105 per hand x 40 yds
Ab Wheel
5
Notes
-Felt loooooose and warm after doing the Gabe/iFast warm-up and mobility work.
-I did everything by feel as the program described, and ended up at 455 for deads and 275 for bench. I didn't realize until now I only did 5 reps on bench. 455 didn't feel light, but it didn't really feel heavy either. This program is cool.
-I did everything by feel as the program described, and ended up at 455 for deads and 275 for bench. I didn't realize until now I only did 5 reps on bench. 455 didn't feel light, but it didn't really feel heavy either. This program is cool.
V-Diet Update
I wanted to keep more detailed daily notes, but I only have so much time for blogging. Here is a quick week 1 recap:
Starting Day 8, I'm down 6.4 pounds, and have lost approximately .5 inches on my waist.
As expected, day 2 and 3 were the hardest. Extreme hunger hit me day 2, and the mental games hit me hard day 3.
I was "off" the diet for about 24 hours from day 4 to day 5. Long story short, I had an interview across country. I had severe brain fog the day before trying to prepare. Long term employment is obviously more important than a 30 day diet, so I decided to get a small cup of chili so I could think clearly. Later that night, I also got a huge salad (fat free dressing, and absolutely no crap, just tons of veges). I didn't want to go into the interviews the next day with awful protein farts, so I laid off the protein. The next morning in the airport I got an egg white flat bread, and for lunch at the interview I had another huge amazing salad. I counted this as my healthy solid meal for the week. Post interview in the airport I had I large Oktoberfest beer, and on the plane I ordered a bourbon. Overall, I really don't think my caloric intake was much different than what I consume on the vdiet.
Other than that, the diet has been clean. I'm pretty well adjusted to the feeling of absolute emptiness in my stomach 95% of the day. I already feel like completing this diet is well within my reach.
I will say right now - I offer no apologies (to whoever I should feel sorry to in the first place) about detouring off this diet at times. I'm not going to let this detrimentally impact my school/career when I've put so much into it. I already know I will again do the "24 hour" break this thursday night - Friday for another interview. Oh well. I'm losing weight fast and looking better everyday.
Here are my measurements for this morning, day 8. Right hand column is the change from last Monday. There is going to be a little user error obviously with the tape measure. I have no idea how I "lost" an inch on my right ankle, and "gained" 1/4 inch on my left ankle. I may just stop measuring my ankles. What really baffles me is why Chris Shugart thinks its important to measure your fucking ankles in the first place.
Starting Day 8, I'm down 6.4 pounds, and have lost approximately .5 inches on my waist.
As expected, day 2 and 3 were the hardest. Extreme hunger hit me day 2, and the mental games hit me hard day 3.
I was "off" the diet for about 24 hours from day 4 to day 5. Long story short, I had an interview across country. I had severe brain fog the day before trying to prepare. Long term employment is obviously more important than a 30 day diet, so I decided to get a small cup of chili so I could think clearly. Later that night, I also got a huge salad (fat free dressing, and absolutely no crap, just tons of veges). I didn't want to go into the interviews the next day with awful protein farts, so I laid off the protein. The next morning in the airport I got an egg white flat bread, and for lunch at the interview I had another huge amazing salad. I counted this as my healthy solid meal for the week. Post interview in the airport I had I large Oktoberfest beer, and on the plane I ordered a bourbon. Overall, I really don't think my caloric intake was much different than what I consume on the vdiet.
Other than that, the diet has been clean. I'm pretty well adjusted to the feeling of absolute emptiness in my stomach 95% of the day. I already feel like completing this diet is well within my reach.
I will say right now - I offer no apologies (to whoever I should feel sorry to in the first place) about detouring off this diet at times. I'm not going to let this detrimentally impact my school/career when I've put so much into it. I already know I will again do the "24 hour" break this thursday night - Friday for another interview. Oh well. I'm losing weight fast and looking better everyday.
Here are my measurements for this morning, day 8. Right hand column is the change from last Monday. There is going to be a little user error obviously with the tape measure. I have no idea how I "lost" an inch on my right ankle, and "gained" 1/4 inch on my left ankle. I may just stop measuring my ankles. What really baffles me is why Chris Shugart thinks its important to measure your fucking ankles in the first place.
| Weight | 245.4 | -6.4 | ||
| Neck: | 15.5 | -1.125 | ||
| Shoulders: | 52.25 | +0.25 | ||
| Chest Upper: | 45.5 | +1.5 | ||
| Chest Lower: | 44.75 | -1.5 | ||
| Waist- Navel: | 39.5 | -0.5 | ||
| Waist: Largest: | 40.5 | -0.5 | ||
| Hips: | 45.5 | -0.75 | ||
| Upper Arm Right: | 15.5 | -0.5 | ||
| Upper Arm Left: | 15 | -0.375 | ||
| Upper Leg Right: | 29 | -0.125 | ||
| Upper Leg Left: | 28.25 | -0.125 | ||
| Lower Leg Right: | 16 | -0.125 | ||
| Lower Leg Left | 15 3/8 | -0.125 | ||
| Ankle Right: | 9.25 | -1.125 | ||
| Ankle Left: | 10 | +0.25 |
Sunday, September 18 - Day 7
LIFT
Deadlift
325x5; 325x5 (+10 pounds)
Front Squat
135x6 (+1 rep)
Bench
190x5; 190x5 (+ 5 lbs)
Pullups
5; 5 (+1 per set)
Notes
-Slightly bumped up my "setpoint" weight for deadlift/bench. Ran out of time to do more. Lower back still feels slightly fatigued, but my reps are very smooth with good speed.
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