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 Post subject: BallZach's Log.
PostPosted: Fri Dec 12, 2008 10:59 pm 
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Posts: 56
Location: Houston Texas
Here is my new log. I posted some starting pics.

Weight 249.
Arms 16.25"
Chest 52"
Waist 42"

Doing Ryan's Power training program. I will try to post pics once every month or so..


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 Post subject: Re: BallZach's Log.
PostPosted: Sat Dec 13, 2008 2:57 pm 
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Location: Houston Texas
12/13/08

dumbbell bench press

5 35lbs
5 45lbs
5 60lbs
5 60lbs
4 60lbs

dumbbell rows

5 30
5 40
5 50
5 50
5 50

Need to go up 5 lbs on row next time.

Farmer walks till failure.

2 minutes or rest between sets.

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 Post subject: Re: BallZach's Log.
PostPosted: Sat Dec 13, 2008 4:23 pm 
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Location: Anchorage, AK (Alaska)
I love farmer walks/farmer's carry!

Keep at it man.

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 Post subject: Re: BallZach's Log.
PostPosted: Sun Dec 14, 2008 7:45 pm 
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I have decided to run on opposite of my lifting days.


Just got done running for 10 minutes. I did it the way they say to run in the BFL program.

1 min of level 5 intensity
1 of level 6
1 of level 7
1 of level 8
1 of level 9
then back to level 6
then 7, 8, 9... do that for 20min and make the last minute a level 10(balls to the wall as hard as you can push it)

I could only muster out 10 minutes... I didn't realize how out of shape I have become. That use to be a snap. I will have to try harder next time and adjust my intensity levels so I can last 20 minutes. I think I pushed it too hard for the first 5 minutes.

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 Post subject: Re: BallZach's Log.
PostPosted: Mon Dec 15, 2008 2:31 pm 
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Gorilla
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Location: Anchorage, AK (Alaska)
Sprinting is fine man, especially since you want your physic to look more like a sprinter than a runner. 5 to 15 min intervals with rest in between like if you were lifting is fine.

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 Post subject: Re: BallZach's Log.
PostPosted: Mon Dec 15, 2008 7:17 pm 
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Yeah, I figured sprinting was better for me than just plain old cardio. I could never get into regular cardio work. It is so boring.


12/15/08


DB Squats....

6x45
6x50
6x60
6x60
6x60

The heaviest DB I own are 60lbs. SUCKS! So instead of adding weight I added a rep. I really don't have the cash to buy heavier DB's right now.

Military Press

5x35
5x40
5x45
5x45
5x45

Need to go up 5lbs next week on the press. Felt light as a feather, witch is good because I couldn't get all five last week.

And last but not least Farmer walks!!!!!

Food....

7:30 2 scoops rice protien shake with pineapple kiwi's and oranges and apple juice.

9:30 Green bean, hummus, tofu, cucumber, tomato salad 6oz V8 juice and 1 oz of mixed nuts.

12:00 bowl of mixed fruit. 6oz v8 and 1oz mixed nuts.

2:00 1 cup of refried fat free beans and a banana.

4:30 Workout

5:00 1 oz mixed nuts, banana, 1 cup chocolate soy milk.

7:00 high fiber wheat English muffin with 2 tbsp of peanut butter, 1 tbsp of black cherry jelly. 1 avocado and 2 scoops of rice protein shake. and the rest of the hummus, cucumber, tomato, tofu, green bean salad.

1 gallon of water drank through out day.

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 Post subject: Re: BallZach's Log.
PostPosted: Tue Dec 16, 2008 2:41 am 
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Gorilla
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Joined: Mon Jul 07, 2008 1:54 pm
Posts: 831
Location: Anchorage, AK (Alaska)
In honor of you I grabbed my set of 115 dumbs and walked back and forth 3 times down my hallway...naked (no straps or gloves). By the time I set them down my finger tips were completely white! YEAH BUDDY!

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 Post subject: Re: BallZach's Log.
PostPosted: Tue Dec 16, 2008 8:33 am 
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Posts: 56
Location: Houston Texas
Hell yeah man! I love farmer walks. I wish I had 115 dumbs. I use my 60's but I have to hold on to them for nearly 3 min to get destroyed. I am trying to figure out a way to my some homemade dumbbells so I can save some cheddar.

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 Post subject: Re: BallZach's Log.
PostPosted: Tue Dec 16, 2008 12:53 pm 
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Gorilla
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Posts: 831
Location: Anchorage, AK (Alaska)
Concrete and bags of sand are your friend. You can get them fairly cheap and you can mold the concrete with industrial/cafeteria style food cans. The sand is nice since you can get like 75lbs and 100lbs tubes and toss some cords or straps on them and use like free weights. Or just stack them on your shoulders or behind your neck for squats. I had a guide at one point but cannot find it. I'll look around on the web and see if I can find a link; it was in pdf format.

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 Post subject: Re: BallZach's Log.
PostPosted: Tue Dec 16, 2008 11:36 pm 
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Joined: Sat Dec 06, 2008 8:26 pm
Posts: 56
Location: Houston Texas
Just finished running. I did the entire 20mins this time. I destroyed myself tonight. After reading Robs post.... True Intensity - A story of Hardcore Workouts, it created a narrative for me to build up to. So I did as best as I could possibility do. I nearly puked in the middle of it. And when I was finished I thought I was going to pass out. And now that I have done it, I know I can do better next time. I am pleased with tonight.



food today...

7:30am: rice protein shake with apple juice and pineapple.

9:00am: green bean, onion, and tomato salad.

10:00am: 1 oz mixed nuts

11:00am: 1 oz mixed nuts

1:00pm: huge 3 liter salad. 2 avocados 1 tomato, 3 baby corns, 10 black olives, alfalfa sprouts, radishes, onions, lettuce, spinach.... It was really good!

3:00pm: bowl of mixed fruit... sweet potatoes, pineapples, oranges, cantaloupe, cherries.

5:00pm: 1 oz mixed nuts, 1 cup of soy chocolate milk.

7:00pm: tofu, sesame seeds, 3 tbsp teriyaki sauce, green beans, carrots, 1/2 oz ketchup.

9:30pm: 1 cup soy milk, mixed fruit.

I may need to start eating less.... but i do dig the food.

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 Post subject: Re: BallZach's Log.
PostPosted: Wed Dec 17, 2008 9:47 pm 
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Joined: Sat Dec 06, 2008 8:26 pm
Posts: 56
Location: Houston Texas
12/17/2008


15 min of cardio on the bicycle. Last min I turned the resistance up all the way and killed it.


DB dead lift

6x60
6x60
6x60
6x60
6x60

I will go up to 7 reps next week. These 60lbs DB are way way way to light. I think I have figured out a way to make some concrete dumbbells for real cheap. I will keep you guys posted with the details.

BD shrug rows.

5x30
5x40
5x50
5x50
5x50

Too light going up 10lbs next week.




Food today...

7:30 2 scoop rice shake with chocolate soy milk

9:30 black bean, corn, tomato, onion salad, and 1 oz mixed nuts.

12:30 huge salad. 3 avocados and 10 black olives.

3:45 carrot salad with almonds raisins.

5:00 work out

6:15 rice shake, carrots soy milk.

8:45 more corn bean salad.

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 Post subject: Re: BallZach's Log.
PostPosted: Thu Dec 18, 2008 9:58 pm 
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Joined: Sat Dec 06, 2008 8:26 pm
Posts: 56
Location: Houston Texas
Boom! Another day completed!

Running tonight! Awesome! I did the entire 20, and as hard as I could. I feel great.



food today...

5:15am rice shake

7:15am corn and black bean salad

9:30am 1oz mixed nuts

12:00 big salad 10 black olives and 1 avocado

2:00 mixed fruit bowl (I cheated myself today and ordered a medium fry from jack in the box)

3:00 1 oz mixed nuts.

6:00 soy milk, nuts, corn, cucumbers and 10 green olives

8:00 Running

9:00 soy mike and rice powder shake.


need to trim the cals down a bit.

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 Post subject: Re: BallZach's Log.
PostPosted: Fri Dec 19, 2008 6:35 pm 
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Joined: Sat Dec 06, 2008 8:26 pm
Posts: 56
Location: Houston Texas
DB flat bench

5x40
5x50
5x60
5x60
4x60


I am really bummed tonight. This is the third chest workout I have had since I started working out again and I can't seem to knock that last rep out. My chest has always been a weak spot, anyone have any tips for me?

DB rows

5x40
5x50
5x60
5x60
5x60

Great work on the rows. This week I was even up 10lbs from last week. Next week I am adding a rep.


Before the work out I did 15 mins on the bike. Pushed it extra hard last min.





Food today...


7:30 rice shake with soy milk

9:30 big salad, 1 avocado, 10 black olives, 3 baby corns, 5 green olives.

12:00 corn and bean salad.

2:00 green bean, tomato, and cucumber salad.

4:00 1 oz pumpkin seeds and a small bowl of fruit salad.

4:30 work out.

5:30 soy milk and protein shake.

7:30 munched on nuts and pumpkin seeds and some corn salad.

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 Post subject: Re: BallZach's Log.
PostPosted: Sat Dec 20, 2008 10:56 am 
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Joined: Sat Dec 06, 2008 8:26 pm
Posts: 56
Location: Houston Texas
Weight 258.4
Body fat 28.3%


The first post with the weight of 249 may have been incorrect. That is what my work scale said, my bosses home scale said 256. I chose to post the lesser of the two. I bought a scale last night. Scary 258.4 and 28.3 body fat! I need to chop the cals right out. So if I take the 256 number from 2 weeks ago I gained 2 lbs. I have been running my ass off too, sad.



Ran today. 20min.

food...

9:30am soy milk & soy protein shake. 300 cals

12:00 salad. 300 cal (high fat Italian dressing)

1:30 1 oz pumpkin seeds. 160 cals

3:00 corn & black bean salad. 300 cals

4:30 1 oz pumpkin seeds. 160 cals

5:30 large salad. 300 cals

7:30 pineapple teriyaki burger with whole wheat bun. 220 cals

8:30 run

9:30 soy milk and soy protein shake. 300 cals

10:30 1oz mixed nuts. 170 cals

2010 calories for the day. I am shooting for 2000 or less untill I finish this routine on Jan 31, 2009.

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 Post subject: Re: BallZach's Log.
PostPosted: Sun Dec 21, 2008 5:37 pm 
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Joined: Sat Dec 06, 2008 8:26 pm
Posts: 56
Location: Houston Texas
Just finished working out. Good day on the whole. 15 minutes on the bicycle... push the baike hard. The bike seemed harder to finish than the squats did.


DB military press

5x35
5x40
5x50
5x50
5x50

This was up 5 lbs from last week... since I finished it I am moving up to the sixty pound DB next week. Now I am vertical pressing the same as I bench press. What is the deal with that?




squats DB

5x60 (lost balance and fell over)
7x60
7x60
7x60
7x60

This was up 1 rep from last week and I still finished, I guess I will go up to 8 next week.


Food today....

10:30am soy milk and protein shake 300 cals P30

12:30 green bean salad and 1 oz pumpkin seeds. 350 cals P11

2:30 spaghetti with 2oz of wheat noodles, green bean salad. 400 cals P9

3:30 work out

4:30 soy protein shake & soy milk 300 cals P30

7:00 corn and black bean salad, 1 oz pumpkin seeds. 450 cals P20

8:30 100 calorie popcorn, sugar free apple sauce 150cals 3P

10:00 green bean salad, 1 oz pumpkin seeds(I love pumpkin seeds!). 250cals P11

2200 calories today. 114 grams of protein.

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