Eric's 90 day experiement.

E

Eric L

0
Well...my issues got resolved, plus I am seeing someone now...life is good and that means: Time to get back in the game!

Short term goals. (today until new years eve)
FBW routine 3x per week. Mon/Wed/Fri

Long term goals.
Jan. 1st 2008 - March 31st 2008
90 day experiment.
FBW routine 3x week Mon/Wed/Fri
HIIT 2x week Tue/Thurs
Active rest Sat/Sun

I've been out of the loop for well over a month.
Weight is unchanged and at 197lbs.

Tonight well be the following FBW routine:

10min. warm up

Lat Pulldown 150x8 135x8 105x8
Alt. DB Curls 30x8 25x8 25x8

DB BP 40x8x3
Cable Pushdowns 40x8x3

Lunges 50x10 70x10
Legs curls 75x10x3

Sit ups BWx10x3
Back Hyperextensions BWx10x3

Shrugs 90x10x3
Reverse Flies 75x10x3

Hmm...did I miss anything?

Numbers to follow.

edit: Can I get a mod to fix my title please? :D ty
edit2: Numbers entered.

As for my diet, Chillen, it will remain the same as when I train for my current weight. 2400ish daily intake and 20% reduction on off days. Approximately 3:2:1 ratio of macros proteins:carbs:fats..more details will follow Jan 1st. For now I have chosen to only log exercises.

I lost a good bit on my lifts...I estimate 2 weeks to get back the numbers I lost.

gnight everyone :D
 
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double post
 
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Eric, your fitness goals (IMO) are not really clearly defined.

Are you trying to reduce your overall weight, by reducing primarily body fat? Additionally brotha, you can not outwork a bad diet (I promise, a bad diet will beat you into submission of this reality :)); you didn't list what you are doing in this area.

I would suggest to more clearly define your personal goals, and post your diet methods or what you plan to do in this rather important area.


Good luck with your journal, young man.

Best wishes

Chillen
 
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Eric, excuse my personal ignorance, but I am still a bit confused on what your personal goals are. Are you trying to lose fat tissue? With you adjusting your calories on off days, am I to assume you are dieting to lose fat tissue?

What is the deficit on training days? I am hitting on this.....because this is more important the actual training.......cause.....its what drives the rest of the mechanics......if you see what I am saying.


Best wishes

Chillen
 
My goals are indeed fat tissue loss. I do FBWs to maintain muscle mass or to increase it while being in a deficit of 400-600 calories per day which is about 20% of my total daily intake. I use the harris benedict forumlas on training days only. While being on off days, I reduce my intake by about 25-30%. I have never done this before (on off days) and I am guessing it's what I have to do to bust the plateau I reached in my previous attempts.

So basicaly:

BMRx1.55=~3100
Training days: ~2500kcals
Off days: ~2200kcals

Diet consisting of proteins like poultry, fish, extra lean ground beef, whole eggs, etc.

Complex carbs such as whole grain bread, brown rice, oat meal, I need more options for this. :)

And I admit I need more options for fats as well. I usually eat almonds. I will consider fish oils and whatnot. I have 2 weeks off coming up in Christmas I will use some of this time to work on my little 180 day project and will have more details/options.
 
Glad to see you got your thit together Eric.

I'm not apologizing for kicking your ass in our journal tho. :sport2:
 
I'm pretty damn motivated now that I got my **** sorted out, Kraken.

How's the back?





I have a question for you gurus:

When my project begins - I will need a good supply of energy in the mornings - since all my lifting will be done there. What is the best way to accomplish this? Do I want to eat complex carbs and wait for them to kick in or eat simple carbs and go right at it? Or eat a crap load of complex carbs the night before? I'm completely clueless on this...I will be lifting for about an hour and a half and don't want to bonk half way in.

I plan to hit the gym at 5:30AM and come out at 6:30-7:00 ish.

Also, I am working on a forum post template for my project and have things like weight in the am/pm, measurements, exercises, weights, daily progress pics etc...anything else you guys think I should add?

Any and all opinions are welcome :)

toodles
 
Posting template for future use. Feel free to comment :)
Will edit as I go.

x of 90
-------

Date:

Weight AM
Weight PM

Measurements
------------
Waist:
Biceps:
Quads:
Calfs:
Chest:
Shoulders:
Neck:

Mood:

Time into gym:
Time out of gym:
Total time spent in gym this session:

Today's Intake
--------------

Breakfast (pre-workout)

Breakfast (post-workout)

Snack

Super

Snack

Diner


Workout (5:30AM)
------------------
FBW Routine

10 min. warm-up on cross trainer.

Chest
Triceps

Shoulders
Traps

Back
Biceps

Lower back
Legs/Calfs

Abs
Obliques

Daily pics:
Front/Back/Side (relaxed)
Front flexed/Back flexed

Comments/Notes for today:
xxxxxxxxxxxxxxxxxxxxxxxxxx
 
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Eric L said:
I'm pretty damn motivated now that I got my **** sorted out, Kraken.

How's the back?





I have a question for you gurus:

When my project begins - I will need a good supply of energy in the mornings - since all my lifting will be done there. What is the best way to accomplish this? Do I want to eat complex carbs and wait for them to kick in or eat simple carbs and go right at it? Or eat a crap load of complex carbs the night before? I'm completely clueless on this...I will be lifting for about an hour and a half and don't want to bonk half way in.

I plan to hit the gym at 5:30AM and come out at 6:30-7:00 ish.

Also, I am working on a forum post template for my project and have things like weight in the am/pm, measurements, exercises, weights, daily progress pics etc...anything else you guys think I should add?

Any and all opinions are welcome :)

toodles
Click to expand...

Back is feeling great now. Just axed my DL's. After getting hurt 3 times I'm not going to do them again unless I get a professional to show me how. Doc said its not a good idea to be doing them unless I go really super light. Either way I'm done. Plenty of other **** I can do that is just as beneficial.
 
Tonights workout will be the following:

Body weight, Full body workout - ish ;)
-------------------------------------

Normal Push-Ups
3xfail

BW Squats
3xfail

Crunches
3xfail

Planks
3x45 seconds

Hand stand with wall assist
2x 2 mins

Chin ups (BW)
3xfail

Back Hyper extensions
3x25

More to come Friday...
 
Well, I just found out I can get off work earlier for the holidays. I get off tomorrow...so I will have next Monday and Tuesday to spend time on my project.

Things to do:
------------
-Plan meals for the first 2 weeks.
-Prepare as much food as possible so I don't have to cook later on.
-Choose exercises for the first 2 weeks - I will switch up routines every two weeks - this is a good way to learn all the exercises I haven't used/tried yet.
-Make an excel spreadsheet to log all my progress, preferably something I can print and bring to the gym with me.
-Empty the whole apartment of garbage food and drinks.
-Learn more about fish oils and what not and go shop for them. *done*
-Buy 2-3 more pants/shorts/shirts so I don't have to clean them every day.
-Considering implementing a very thorough stretching routine after my lifting sessions.
-Considering buying a second pair of *REAL* gym shoes.
-Layout a study plan for my ISSA course that's been sitting on my desk for over 2 months with 2 inches of dust on it.
-Shop for healthy food.
-Have booze until I collapse, since I will not permit myself one ****ing drop of alcohol until this **** is over...
-Pat myself on the back for my efforts.
-Get drunk some more.
-Pass out.
-Wake up Jan 1st and enjoy the 90 day **** storm ahead.
-Be in pain and feel like I have no life for 90 days.
-Show off the new me.


:D

I'm not even looking forward to this. This will suck.

No one at work, not even my parents or close friends know about this project. I will keep it all to myself until it's done and then I will show them what I did, with pictures, videos and every ****ing detail you can imagine.

I'm seriously going to get pissed drunk this holiday season.

:beer2::beer2::beer2::beer2::beer2:

Happy holidays
 
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Tonight's workout-ish:

10min. warm up

Lat Pulldown 150x8 135x8 105x8
Alt. DB Curls 30x8 25x8 25x8

DB BP 40x8x3
Cable Pushdowns 40x8x3

Lunges 50x10 70x10
Legs curls 75x10x3

Sit ups BWx10x3
Back Hyperextensions BWx10x3

Shrugs 90x10x3
Reverse Flies 75x10x3

I am getting off of work for the holidays 3 days sooner than expected, which is today. :jumping::jumping:
 
Been having too much fun during the holidays.

Girls. Booze. Lack of sleep...etc.

Anyhow, I'm working until Wednesday 12:00PM and will have plenty of time to work on my project.

I will use the following FBW routine for the first 2 weeks.

DL w/shrugs
Leg Curl
Calf Raise

Assisted Chin Ups

Reverse Flies
Upright Row

BP

BW Sit Ups
BW Obliques

That should be it. Will be waking up at 5:00AM for this routine. Pre-workout meal will consist of an orange a banana and a glass of water. Post-workout meal will consist of either oatmeal, natural PB with bread along with some fish oils.

I'll try to get a workout or two in before I start so my body is used to this routine.

Tripod is purchased and ready to go.

-> Quick note, for about a month or two now I have been having some major sleeping issues and major drop in appetite - don't know what is going on but I don't feel tired plus I ****ing lost weight during the holidays, what a nice gift.

Hope you all had loads of fun during the holidays. :D

edit: Replaced some isolations with some compounds.
 
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And so it begins.

Quick note: The holidays we're a blast, I enjoyed them way more than I ever had in my life before. I saw some uncles and aunts get pissed drunk - it was great! I got a few hang overs in there too and ate like a god damn pig. I gained no weight from all this crap which makes me happy. Also, wimenz :cool:

Day 1 of 5, Week 1 of 12

Tonight I will be doing a BW variation at home. I will also take measurements of all major muscles, take my weight before bed and again upon waking up tomorrow. Will be taking full body pics and also pictures of each individual muscle. I will post the full body pics once per week for now. I won't be posting each day, I rather post one huge post each week. I will post tonight after my work is done and re-post sometime during the end of the week.

Hope everyone had a blast during the holidays!
 
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