Build Me - An Ongoing Journey

Chillen said:
I was looking back through some of your older pictures, and you have made some tremendous progress, and leaned out a lot since the beginning.

A job well done. You are achieving results steady and consistent. This is a testament to your hard work, and dedication.

Much, much respect to you. :beerchug:

Best wishes,

Chillen
Click to expand...

Thanks man, I really appreciate you checking in :D. It's always nice to get some feedback.

-Michael
 
Tuesday 7/7/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:15pm:
2 plates Haddock with Basmati Rice, Vegetables
Olive Oil [for cooking]

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm

3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
2x10x25 DB Shoulder Press
30sec rest
1x7x25 DB Shoulder Press [failure]
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest


That was the workout.



The Day:

My lifting today was fairly average. I didn’t have all the extra strength like last Friday, but I did have my will. After looking back a week, I can now go to bed knowing that I improved on my shoulder press. And that alone is worth a good night.


That was the day.




This concludes Entry #215.
 
Wednesday 7/8/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
2.5 small Chicken Breast Halves
1 bowl Garbanzo Bean Salad with Vegetables and Lettuce (Vinaigrette)
1 bowl Zucchini and Tomatoes
That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9+min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I had a good workout today. I felt like I was working with extra energy in my muscles. Not sure why, but that’s what it felt like. Followed up by a clean diet throughout my day (though some slight possibility of an over abundant dinner) it was a decent Wednesday.


That was the day.




This concludes Entry #216.
 
Thursday 7/9/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
1.5 Chicken Breast Halves
“Ezekiel” Sprouted Grain Spaghetti with Tomatoes, Garlic (Light Olive Oil Sauce)
Fava Beans and Onions [Sautéed in Olive Oil]


That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~11.5-12.5pm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13-14cpm, 8resistance
1min @ ~14.5-15+cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)



That was the workout.



The Day:

I had a really good workout on the elliptical today. I started off average, but steadily progressed to higher than normal intensities as the minutes passed by. By the end I burned 352 calories, what I believe to be my personal best on this machine since starting my early morning routine. Congrats to myself.


That was the day.




This concludes Entry #217.
 
Friday 7/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
~0.65lb Chicken Breast
1 small bowl Asparagus and Mushrooms (Marinate)
1 bowl Garbanzo Bean Salad with Vegetables (Vinaigrette)
That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest
3x5x20 Chin-Ups
1min rest


That was the workout.



The Day:

I had a nice workout today. Similar to the last few lifting sessions I finally feel like I am getting stronger. I know I’m cutting, but… Maybe it’s time for some progression?


That was the day.




This concludes Entry #218.
 
mcFreid said:
Friday 7/18/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
~0.65lb Chicken Breast
1 small bowl Asparagus and Mushrooms (Marinate)
1 bowl Garbanzo Bean Salad with Vegetables (Vinaigrette)
That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5x20 Assisted Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest
3x5x20 Chin-Ups
1min rest


That was the workout.



The Day:

I had a nice workout today. Similar to the last few lifting sessions I finally feel like I am getting stronger. I know I’m cutting, but… Maybe it’s time for some progression?


That was the day.




This concludes Entry #218.
Click to expand...

Your are thorough, persistant, and consistant, in what you do. Three attributes that will serve you very well in life, and with your fitness goals.

I like I said before, I have a lot of respect for you. You get very little feedback from the forum, but no mind, your motivation is real: Its inside and cannnot be touched.

"What do you mean by progression?" How are you defining this?

Can assist you with anything?

Peace.......and carry on! :)


Best wishes,

Chillen
 
Thanks Chillen, your thoughtful words put a smile on my face.

By progression I mean an increase in the amount I'm lifting. The fact that I've been cutting and had to switch my lifting sessions to early in the morning have made me stall in that area.

It was the Friday before July 4th that I was able to lift, still in the morning, but at a more reasonable hour. I had a very noticeable increase in strength that day, so these now standard early bird routines along with a daily below maintenance caloric intake haven't allowed me to show much progress. Despite this, it does seem that certain movements are getting easier again and that is what I mean by progression.

Thanks for chiming in,
Michael
 
Last edited:
Saturday 7/11/09
-------------------------------------------------------------------------
Diet:
6:45pm:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:15pm:
Chicken Breast
1 bite Lamb
Vegetables
Various Grains and Rice
Oil [in various dressings and sauces]
Egg [cooked with Sugar]
1 slice Pita Bread

That was my diet.



The Workout:

--


That was the workout.



The Day:

I was around my pull-up bar for a lot of today and therefore was able to do a lot of pushups. It felt good and I’m up to making 7 reps per set feel relatively easy most of the time. I’ll probably increase that number soon enough.

For dinner I was able to enjoy an authentic 7 course Moroccan meal at a local restaurant. I ate well for the options given to me and am overall without any regrets for the night.


That was the day.




This concludes Entry #219.
 
Sunday 7/12/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.80lb Change: +0.20lb
Lean Mass: 135.10lb Change: -0.39lb
Percent Fat: 6.70% Change: +0.40%
Body Fat: 9.70lb Change: +0.59lb

Progress Pictures:







Thoughts and Opinions:

My weight and body fat seemed to go in the wrong direction this week. But, I don’t quite believe it. I didn’t change much for eating nor for exercise so my guess is that it is simply a daily fluctuation possibly due to the slightly above average dinner consumption last night. Although, even if I’m not necessarily heading in the wrong direction what this does prove is that I am not heading in any direction. In which case, change is needed. I will cut my food quantity slightly for dinners yet again. Hopefully that will have the desired affect.




This concludes Entry #220 Sunday Morning Edition.
 
Sunday 7/12/09
-------------------------------------------------------------------------
Diet:
6:45am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
7:20pm:
~1.5 Chicken Breast Halves
Sweet Potatoes
Asparagus (Olive Oil)
Salad (Dijon Vinaigrette)

That was my diet.



The Workout:

PUSHUPS:
1x36 [failure]
SIT-UPS
1x75 [failure]


That was the workout.



The Day:

My pushup numbers did drop this week, but I feel like it was a success. I got down into position with the proper mindset. I wasn’t thinking about breaking my record. I was thinking about my workout. I didn’t care about my past week’s performance. Instead, I was focused one on goal: to make every rep count. And that I did.

But then my sit-ups performance made reconsider that position. I performed significantly under par this Sunday. Maybe I am a tad weaker? Or it could just be an off day. Or maybe I focused more on contracting my abs for this movement as well? Who can know such details… All I know is I gave it my all. And to end on a happy note, I did an awesome number of 7 rep pull-up sets today.


That was the day.




This concludes Entry #220.
 
Monday 7/13/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:50pm:
1 ear Corn
2-3 slices Turkey Meatloaf (Oats)
Lettuce and Tomato Salad (Olive Oil)

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:32
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~12cpm, 4resistance
5min @ ~12-13cpm, 6resistance
4min @ ~13cpm, 8resistance
1min @ ~14.5-15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I had a hard run today. I used, sadly not by personal choice, a treadmill with a slightly more difficult default incline (in fact my normal treadmill I readily believe has a slight decline). It was intense, and great. I did end up burning a little less calories than normal though on my elliptical workout afterwards. But that’s OK. I prefer the run.


That was the day.




This concludes Entry #221.
 
Don’t forget guys like me put a heavy drag on those treadmills. I know when they swap out the belts you get a ‘truer’ speed. You may want to change up ‘your’ treadmill to get a little diversity.

Anyway, I’ve always been impressed by your runs. Great work
 
Tuesday 7/14/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:45pm:
1 bowl Chicken Soup
a little Mexican Rice
1 small cup Black Beans
1 large bowl Lettuce Salad with Shrimp, Tilapia, Scallops (Spicy Vinaigrette, a tiny tiny bit of Cheese)
8:00pm:
1 Emergen-C Packet

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~155-160spm

3x5x125 BB Bench Press
1min rest
3x5x150 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x10x25 DB Shoulder Press
30sec rest
3x10x25 DB Bent-Over Rows
30sec rest
3x6 Dips (triceps version, straight)
1min rest
3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30sec Knee Raises
30sec rest

That was the workout.



The Day:

I was able to do all 10 reps for all 3 sets on my shoulder press today. It was glorious! Later on in the workout I had to contend with someone using the anti-gravity machine for my chin-ups. Instead of waiting I decided to take on doing 3 sets of 5 on just the raw bar. And I did that do! It was a great day at the gym.

I started feeling a tickle in my throat around midday and that means war. At night, I took an Emergen-C packet.


That was the day.




This concludes Entry #222.
 
Nice journal mcFreid. Did you reach your goals regarding bench/squats etc? Is this Rippetoe's routine you are doing? Isn't Bench/Dips/Knuckle pushups too much for your triceps? What about doing only one of dips and pushups as assistance to your bench? Also throw in a couple of heavy DB pressing (take a break from BB pressing) to work on your stabilisers.
 
Wednesday 7/15/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~4oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~8oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:10pm:
2 plates Trout, Quinoa, Zucchini, Cauliflower [cooked with Olive Oil]

That was my diet.



The Workout:

OUTSIDE [sloping incline/decline ground]
5min Run
10 Intervals of 30sec Sprint, 1min Jog
1min Walk
9min Run

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

I was feeling motivated for my HIIT today. I have no way of measuring, but I believe I did perform better because of it.

For the rest of the day I was sore. It must have been my lifting yesterday (or maybe just slept in the wrong position). I was worried it would affect my performance tonight with the pushups and sit-ups. It possibly did, but not a lot. I feel more confident from that that it shouldn’t affect tomorrow morning’s run too much either.


That was the day.




This concludes Entry #223.
 
blackbeard said:
Nice journal mcFreid. Did you reach your goals regarding bench/squats etc? Is this Rippetoe's routine you are doing? Isn't Bench/Dips/Knuckle pushups too much for your triceps? What about doing only one of dips and pushups as assistance to your bench? Also throw in a couple of heavy DB pressing (take a break from BB pressing) to work on your stabilisers.
Click to expand...

Hi Blackbeard.

I haven't yet reached my goals with lifting. At this point, because I am undergoing a cut, I am simply happy to progress. Once I hit my first priority of having a washboard sixpack I will reprioritize and begin to focus more on strength.

I was influenced by Rippetoe to put my highest focus towards the big compound movements, but what I do is my own brand of medicine. I am always open to criticism to it.

With that said, in regards to overworking my triceps, I don't feel like I am. All of the movements I do use them as secondary muscles. I don't get the notion that they are getting overused or worn out in anyway.

As for switching to DBs. I may end up doing just that once I start, like I said earlier, to refocus my goals after achieving the sixpack.

Thanks for checking in,
Michael
 
Thursday 7/16/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:30pm:
1 plate Chicken with Rice, Vegetables, Cashews (Light Thai Brown Sauce)
6:20pm:
0.54lb Cooked Chicken Breast
Zucchini and Tomatoes
1 bowl Mixed Grain & Bean Salad with Vegetables (Various Vinaigrettes)

That was my diet.



The Workout:

TREADMILL
5min @ 8.6mph
4:00min @ 8.7mph
2.0min @ 9.0mph
~1.5min @ 9.5mph
0.10 miles @ 10mph
0.10 miles (until 2.0 mile) @ 11mph
-> 2.0 mile in 13:30
ELLIPTICAL [full motion]
5min @ ~11-12cpm, 2resistance
5min @ ~11.5-12.5pm, 4resistance
5min @ ~12.5-13cpm, 6resistance
4min @ ~13-13.5cpm, 8resistance
1min @ ~14-15cpm, 8resistance
TREADMILL:
10min @ 4.0mph, 6%incline

PUSHUPS
3x20 (1min rest)
SIT-UPS
3x30 (1min rest)


That was the workout.



The Day:

My Zune was not operating today at the gym. I hate that device. My last run it had three quarters of its battery left according to the little battery icon. I turn it on right after stepping onto the treadmill, and it won’t even boot. I ran without it. It was a day at the gym without music, and I still performed well.

My run was average. My elliptical session was subpar, for whatever reason I do not know. At night I hit some nice pushups. It is the sit-ups afterwards though that I have really begun to focus on. With every upward movement I am making sure to contract and utilize my abs to their fullest. By the end, the worms in my stomach are worth it.

I am worried about my dinner consumption. I think I overate.


That was the day.




This concludes Entry #224.
 
Friday 7/17/09
-------------------------------------------------------------------------
Diet:
5:30am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
11:50am:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2cup 1% Cottage Cheese
1tsp Olive Oil
~6oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:40pm:
2 plates Tuna, Sole, Lettuce and Tomato Salad with Corn (Vinaigrette) [Olive Oil for cooking]

That was my diet.



The Workout:

ELLIPTICAL:
5min @ ~160+spm, 20resistance

3x5x155 BB Squat
1min rest
3x5x170 BB Deadlift
1min rest
3x5x125 BB Bench Press
1min rest
3x5x35 DB Shoulder Press
1min rest
3x5x20 Assisted Pull-Ups
1min rest
3x6 Dips(chest version, leaning forward)
1min rest
3x5 Chin-Ups
1min rest
3x7 Knuckle Pushups
30sec rest
3x30secx Bicycle Crunches
30sec rest


That was the workout.



The Day:

I had a really good lifting session today. I was focused on every lift. Despite this I did find myself weak in the bench and shoulder presses. I’m not sure why. It wasn’t enough to deter me from completing each and every rep though.


That was the day.




This concludes Entry #225.
 
Saturday 7/18/09
-------------------------------------------------------------------------
Diet:
6:10am:
1 medium Pear
0.5cup Dry Steel-Cut Oats
~3oz Chicken Breast
1 cup Egg Beaters
Peppers and Onions
12:10pm:
1 medium Apple
Lettuce, Peppers, Cucumber
1/2+cup 1% Cottage Cheese
1tsp Olive Oil
~6oz Chicken Breast
2 slices “Vermont Bread Co.” Whole Wheat
1 “Ezekiel” Sprouted Grain Wrap
6:30pm:
1 plate Chicken Breast, Salad with Beans, Vegetables (Vinaigrette)
2 plates London Broil Steak, Salad, a little Barbequed Beans, Vegetables (Vinaigrette)

That was my diet.



The Workout:

--


That was the workout.



The Day:

I had a graduation part at night today. I may have overeaten, but overall feel like I did a good job. I think my other meals for the day were a little on the low side anyway.


That was the day.




This concludes Entry #226.
 
Sunday 7/19/09
-------------------------------------------------------------------------
Measurements:

Body Weight: 144.40lb Change: -0.40lb
Lean Mass: 134.58lb Change: -0.52lb
Percent Fat: 6.80% Change: +0.10%
Body Fat: 9.82lb Change: +1.20lb

Progress Pictures:







Thoughts and Opinions:

It seems my body has, as for the last few weeks included, gone nowhere. For the next 14 days I will be on my own, living and eating. I will have complete control of what my meals are, including dinner. I plan to take full advantage of this opportunity during my Summer months at home. With it, I will make changes. And with these changes, I will see results.




This concludes Entry #227 Sunday Morning Edition.
 
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