Jump to content

BallZach's Log.


Recommended Posts

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..

 

 

http://i32.photobucket.com/albums/d37/Ball_zach/zachsshit129.jpg

 

http://i32.photobucket.com/albums/d37/Ball_zach/zachsshit131.jpg

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

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.

Link to comment
Share on other sites

Whoop Whoop! Page 2!

 

 

 

Thanks man, I am doing my best to keep track so I have a good log of what worked and what didn't. I thought calorie counting was a good way for me to see how much I was really eating. I have a tendency to over eat all the time.

 

 

A note of encouragement, I measured my arms today and I am up 1/4" to 16.5" not bad for just starting my third week.

 

Ran for 20min. Hit the sprints extra hard! The last min was way better than a couple of days ago.

 

5:15am Soy milk & soy protein shake with a banana. 405 cals 31P

 

7:15 Black bean soup 500 cals 25P

 

10:00 Green bean salad and pumpkin seeds. 260 cals 11P

 

1:00 Meeting with the boss, Mexican restaurant lunch. 800 cals 20P (just guessing the values here, I assumed high. It was a nightmare just getting them to leave the cheese off!)

 

4:00 rice protein 1 scoop, and apple sauce. 100 cals 12P(taste was awful! But you can't beat the calorie to protein ratio in rice powder.)

 

6:00 I ran! boy did I run. Watching a 250lbs dude run has to be something to see.

 

7:00 2 scoop rice shake with soy milk. 200 cals 31P

 

2265 calories and 130 Protein for the day

Link to comment
Share on other sites

DB dead lift...

 

 

10x60

10x60

10x60

10x60

10x60

 

Need more weight! I ordered 2 us navy sea duffel bags for my sand bags. So, so very soon will I have the extra weight I crave!

 

DB shrugs

 

10x60

10x60

10x60

10x60

10x60

 

 

food today...

 

7:15 soy protein shake and soy milk. 300 cals 31P

 

9:30 1 can of sweet peas with fat free Italian dressing. 230 cals 14P

 

12:00 veggie sandwich and baked potato chips. 350 cals 7P

 

3:00 1 oz mixed nuts and a small box of raisins. 300 cals 7P

 

4:00 workout

 

5:00 Rice protein shake with soy milk. 200 cals 31P

 

7:00 1oz of pumpkin seeds and one box of raisins. 290 cals 10P

 

9:00 1 oz mixed nuts, 1 banana 290 cals 7P

 

10:30 chocolate chip clif bar. 240cals 10P

 

12:30 Tortilla chips and guacamole. 600 cals 7P (Damn this dip! I made it for a Christmas party tomorrow and I wanted to test it out. I just couldn't put it down. I may have estimated high on the cals, but better high than low.)

 

2800 calories, 124 grams of protein.

 

I have to say it was nice to eat more. 2800-3200 calories a day was what I use to eat daily before I became a vegan. (that was before lifting, just a normal day.) I hate the hunger feeling all day. I may bump the cals back up.... because my goal is to build muscles. I am thinking if I worry less about the cals and just keep my portions in check, and eat 6 to 8 times a day I should be good.

Link to comment
Share on other sites

I did the bicycle today for 20 hard minutes... BFL style. Today is going to be a huge calorie day. I have a couple of Christmas parties to go to so I imagine I will be eating a lot of junk.

 

Food today...

 

8:00am soy protein & soy milk shake. 300cals 31P

 

9:45 cliff bar 250cals 10P

 

12:30 Mechanics lunch day at work so more Mexican food. 2 fried avocados, 2 tortillas, refried beans and rice. 1200 cals 24P (yikes!)

 

2:30 run

 

3:30 rice protein shake with soy milk and mixed fruit. (pine apple, cantaloupe, grapes, melon) 400 cals.

 

Christmas Parties.... I didn't keep count the rest of the day but I am sure I was high... probably around 5000 for the day.

Edited by BallZach
Link to comment
Share on other sites

No calorie count today, too much grazing going on.... I munched on tons of crackers this morning at a friends place.... along with soy chocolate milk, and other goodies...lots of salad! Calorie counting will continue tomorrow.

 

DB Bench Press

 

5x40

5x60

5x60

5x60

5x60

 

DB rows

 

5x40

5x60

5x60

5x60

5x60

 

I got that last bench press rep out today, barely. I gave myself 3min of rest between sets. I am really struggling with my chest something fierce. I may need to change up my chest work out for a few weeks. Maybe I will start doing incline presses, or DB flys.

Link to comment
Share on other sites

ah, I updated my avatar. I will soon post some before and afters. I am making a little bit of progress.

 

 

I skipped out on running yesterday. I helped a friend moved and it tied me up all day.

 

food...

 

9:00 soy protein and soy milk shake 300c 31P

 

11:30 1 oz pumpkin seed and a box of raisins. 290c 10p

 

3:00 mashed potatoes and peas, carrots, corn, cucumber. 300c 3p

 

6:00 2 oranges, and cranberry sauce. 400c 4p

 

8:00 crackers, and soy milk 400c 9p

 

10:00 rice protein shake with pineapple 300c 25p

 

1990 cals, 82p

Link to comment
Share on other sites

DB military press

 

5x40

5x50

1x60

5x50

5x50

3x50

 

I tried to use the 60lb Dumbbells, too heavy. I managed to push one out.

 

Box Dumbbell squats.

 

5x40

5x60

5x60

5x60

5x60

 

I decided to use a milk crate for box squats. I was worried that when I was getting to the last few reps I was ending the squats short. Now since my butt has to touch the box every time it should add consistency.

 

food today...

 

11:00 am rice ans soy protein shake with soy milk. 350cals 41P

 

2:00 salad. black beans. some pasta. 500cals 25p

 

4:00 banana and 1oz of pumpkin seeds. 290 10p

 

7:00 clif bar. 250cals 10p

 

8:00 workout

 

9:00 protein shake (rice and soy) 350cals 41p

 

10:00 green beans, squash, black eye peas. 240cals 11p

 

cals 1980, protein 138

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share

×
×
  • Create New...