12/31/11

Weight:
205.6

Squats
45 * 10
95 * 10
115 * 10
135 * 10
155 * 6
175 * 6

Sumo deadlifts
135 * 6, 6, 6, 6

Knee raises
BW * 10, 10, 10, 10

Chins
BW * 6, 6, 6, 4

Preacher curl
90 * 6
80 * 8
70 * 12
60 * 15

Leg press
90 * 10
180 * 10
270 * 6
360 * 6
450 * 6
360 * 6
270 * 6
180 * 10
90 * 10

12/30/11

Weight:
206.4

Incline DB press
60 * 10
90 * 6
120 * 6
140 * 6
150 * 6, 6, 6
100 * 12

Chest supported row
25 * 10
35 * 6
45 * 6
50 * 6
55 * 6, 6, 6
35 * 12

DB shoulder press
60 * 10
80 * 6
90 * 6
100 * 6, 6, 6
70 * 12

Pulldowns (lever machine)
90 * 10
110 * 6
130 * 6
140 * 6
160 * 6, 6
90 * 12

Dips
BW * 10, 10, 10, 10

Pec deck (chest)
80 * 10
90 * 6
100 * 6, 6

Pec deck (rear delts)
60 * 10
70 * 6
80 * 6, 6

12/28/11

Better late than never...here's Wednesday's workout.

Weight:
204.6

Squats
45 * 10
95 * 6
135 * 6
185 * 6, 6
205 * 3
135 * 6

Knee raises
BW * 10, 10, 10, 10

Machine crunch
125 * 20, 20

Incline curl
50 * 6
60 * 6
70 * 6, 6, 6, 6

Back extensions
BW * 15, 15, 15, 15

Leg press (15 seconds rest between sets)
90 * 10
180 * 10
270 * 6
360 * 6
450 * 5
360 * 6
270 * 6
180 * 10
90 * 10

12/27/11

Weight:
205.4

Cardio day today. Ran 1.25 miles in 14:30, including 3 minutes of warmup. Did the rowing machine for 10 minutes, and 5 minutes on the bike.

12/26/11

Weight:
208.6 (Christmas feast FTW)

Bench
45 * 10
135 * 6
155 * 6
175 * 6
200 * 6, 5, 4, 3
140 * 10

Bent over row
95 * 6
135 * 6
155 * 6, 6, 6
135 * 8
95 * 10

Military press
45 * 10
95 * 6
105 * 6
95 * 6
65 * 10

Chin
150 * 6
BW * 6, 5, 4
180 * 6
120 * 10

Decline bench
135 * 12, 12, 10, 8

Flys
50 * 10, 10, 10, 10

Seated row
70 * 10, 10
90 * 10, 10

12/24/11

Weight:
206.4

So, in lieu of my regular routine, I jogged on the treadmill and did some miscellaneous accessory stuff. Those leg press sets earlier this week just obliterated my glutes and hamstrings, which makes me wonder if I've been a little too lenient on my lower body exercises. I'll know in several weeks; if my legs adapt, I've not been intense enough, if they don't, I've found my limit. 8-)

Went 2 miles in 23:00, which include 3 minutes of warmup. So, my pace was up a bit today.

12/23/11

Weight:
206.0

Incline bench press
45 * 10
95 * 5
135 * 10, 10, 10, 7

Low row
120 * 5
150 * 5
170 * 10, 10, 10, 7

DB shoulder press
60 * 5
90 * 10, 10, 10, 8

Pulldowns
80 * 10
100 * 10
120 * 5
140 * 5
160 * 3
140 * 4
120 * 6
100 * 10
80 * 10
(15 second rest between sets)

Dips
BW * 10, 10, 10, 8

Reverse pec deck
60 * 10, 10, 10, 10

12/21/11

Weight:
206.6

Squat
45 * 10
135 * 5
165 * 8, 8, 8, 8

Trap bar deadlift
135 * 6
185 * 6, 6, 6, 3

Hammer curls
60 * 10
80 * 8, 8, 8, 8

Twisted crunch
BW * 10, 10, 10

Lower back extension
BW * 15, 15, 15

Leg press (15 seconds between sets)
90 * 10
180 * 10
270 * 6
360 * 6
450 * 5
360 * 6
270 * 6
180 * 10
90 * 10

Simply based on the way they feel, I'll probably stick with the trap bar deadlifts for a while. I'm trying to get in a little more volume on my legs to bring my squat up. Those leg press sets are BRUTAL. The only rest I get between sets is adding/removing plates. That last set, even with only 90 pounds, is very difficult. I may not do this twice a week, preferring lunges, leg extensions/curls, etc. on the second day, depending on how my legs/knees recover after taking such a beating.

The lady who works at the gym didn't even recognize me today. It wasn't until she saw my tattoos that she realized who I was. "You've lost a lot of weight," she said. Always nice when someone notices. My goal for this time next year: "You've gained some weight, haven't you?" 8-)

12/19/11

Weight:
208

Bench
90 * 10
140 * 5
180 * 10, 8, 6, 5

Bent over row
45 * 6
95 * 6
135 * 5
150 * 8, 8, 7, 5

Military press
45 * 10
100 * 8, 8, 8, 6

Chins
130 * 6
170 * 10, 9, 7, 6

Decline bench
145 * 12, 10, 8, 7

Lateral raise
30 * 10, 10, 10, 8

12/14/11

Weight:
207.4

Incline DB press
80 * 10
110 * 5
130 * 10, 10, 10, 8

Low row
100 * 10
140 * 5
170 * 10, 10, 8, 8

DB shoulder press
60 * 10
90 * 10, 10, 8, 6

Pulldowns
100 * 5
120 * 10, 10, 10, 8

Dips
BW * 10, 10, 8, 6

Gonna take the last workout off this week. I'm getting some work done on my sleeve tomorrow, so I'll be a little sore over the weekend. 8-)

12/13/11

Weight:
208.2

Squat
45 * 10
95 * 5
135 * 5
155 * 10, 10, 10, 10

Knee raises
10, 10, 10, 10

Shrugs
135 * 10
185 * 5
225 * 10, 10, 10, 7 (grip failed)

BB curl
75 * 10, 10, 10, 8

Calf press
300 * 12, 12, 12, 12

Leg press
90 * 10
270 * 10
360 * 5
450 * 5
360 * 5
270 * 5
180 * 10
90 * 10
(15 seconds rest between each set)

11/12/11

Changed my bench press form, which explains the difference in reps this week vs. last week.
Weight:
209.2

Bench press
90 * 10
140 * 5
180 * 10, 8, 6, 6

Bent over row
95 * 10
140 * 10, 10, 10, 7

Military press
65 * 10
95 * 10, 10, 10, 7

Chins
130 * 10
170 * 10, 8, 7, 6

Decline bench
bar * 6
145 * 12, 10, 8, 6

Lateral raise
30 * 10, 10, 10, 8

12/10/11

Good workout this morning. Giving my back a little break, so no deads today.
Weight:
210.2

Squats
45 * 10
95 * 10
135 * 10, 10, 10, 10

Machine crunches
125 * 20

Twist crunches
BW * 10, 10, 10

Back extensions
BW * 10, 10, 10, 15

Shrugs
135 * 10
185 * 10
205 * 10, 10, 10, 10

Seated calf press
90 * 15
160 * 15, 15, 15, 15

Chins
BW * 3, 3, 3, 3, 3, 3

Incline curls
60 * 10, 10, 6, 5

Focus

Something that I know plagues me in the gym is focus. Focus on what exercise I'm doing, focus on my routine, even focus on my overall goals. To elaborate, it's easy for me to forget what my long-term goals with respect to weight training are. Mainly, I want to build size. I'm not in this to be the next big powerlifter. However, once you get in the gym or cruise the forums and see the weights the other guys are lifting, it's easy to lose focus.

My last 4 week cycle, I was really focused on the weight I was doing, and not the muscles I was trying to build. The bigger the number I was able to lift, the better I felt. But this really doesn't work towards my long-term goal. Yes, lifting progressively heavier weights certainly helps one get bigger. But focusing on the muscles I'm training instead of the weight I'm lifting would certainly serve me better.

In addition, I'm very tempted to want to try the next best routine; even though I know that consistency will do me a lot more good. Seeing people tout one routine or the other, this split or that, frequency vs. volume, etc. just gets me wanting to build another routine to try out. If I do that, though, I'll never actually try a routine out for a sufficient period of time to know if it was effective or not.

Finally, as I alluded to earlier, I have trouble focusing on the muscle I'm training while lifting. Instead, I find myself thinking about the next set, the next exercise, or even what the other guys in the gym are lifting.

This cycle I am determined to keep these things in check. My long-term goals are likely not going to change, so I am keeping my eye on the prize, so to speak. My routine is sound; many people have had plenty of success using this routine, myself included (albeit small gains only over 4 weeks). And I really don't need to think about what other guys are doing. Though it's hard, I'm learning to check my ego at the door, lift the weights that I need to lift (even if they sound light), focus on my training, and walk out the door feeling like I've accomplished something.

"Obstacles are what you see when you take your eyes off the goal."

-Vince Lombardi

12/9/11

I cranked up the volume just a bit today. I'm tired of leaving the gym wondering if I should have done more sets. Today, that's not a question...I could not have done more. 8-)
Weight:
210.2

Incline DB press
60 * 10
80 * 10
100 * 10
120 * 10, 10, 10, 10

Chest supported row
25 * 10
35 * 10
45 * 10, 10, 10, 10

DB shoulder press
60 * 10
80 * 10
90 * 10, 9, 8, 8

Pulldowns
100 * 10
120 * 10
130 * 9 (A little ambitious here...wanted to keep good form)
120 * 9, 8, 8

Dips
BW * 10, 10, 7, 5

Rear delt row
30 * 10, 10, 10

12/7/11

Everything felt good today except the rack pulls. The regular bar was not to be found. The one in its place had knurling in all the wrong places, so it was a little awkward to use. Anywho...
Weight:
209.2

Squat
45 * 10
95 * 10
135 * 10
155 * 10, 10, 10

Rack pulls
135 * 10
185 * 6
225 * 6
275 * 6, 6

Machine crunch
125 * 20, 20, 20

Twisted crunch
BW * 10

Preacher curls
70 * 10
80 * 10, 10, 10

Calf press
300 * 12, 12, 12

Forearm curls
85 * 12, 12, 12

12/6/11

Weight:
209.4

Jogged 2 miles today in 21:00...picked up the pace a little from my last run.

12/5/11

Weight:210.4

Bench press
90 * 10
140 * 5
180 * 10, 10, 9

Bent over row
45 * 10
95 * 6
135 * 10, 10, 10

Military press
45 * 10
65 * 6
95 * 10, 10, 9

Chins
100 * 10
130 * 6
170 * 10, 9, 8

Decline bench
45 * 10
135 * 12, 12, 12

Lateral raise
50 * 8, 5
40 * 8

11/3/11

Last deload workout...looking forward to picking up the intensity and volume again next week.
Weight:
210.4

Squats (wide stance)
45 * 10
95 * 15, 15

Machine crunches
125 * 25

Twisted crunches
BW * 15 each side

Deadlifts
135 * 10, 10

Incline curl
50 * 15, 15

Seated calf raise
90 * 25, 25

Chins
BW * 8 (from a dead hang...this is up a bit from my shoddy 6 reps from 5 or 6 weeks ago)

11/2/11

Wasn't able to hit my target of 2 sets of 15 for the BW dips, but I also wasn't willing to use the machine...so I'm alright with that. Threw in some rear delt raises today just to get a feel for what weight I should start them at. My front delts look fine, but my rear delts could use just a little bit of work, so I'll throw these in as an accessory next cycle.

Weight:
209.6

Incline DB press
60 * 10
100 * 15, 15

Low row
100 * 10
140 * 15, 15

DB press
60 * 10
80 * 15, 15

Pulldowns
100 * 10
120 * 15, 15

Dips
BW * 15, 11

Rear delt raise
30 * 15, 13

50 pounds!!!

I weighed in this morning at 209.6, so I got rid of the Thanksgiving bloat (2 pounds) and am back on track. But, more importantly, I hit the 50 pound mark!!! My BMI is now pleasantly hovering at "Marginally Overweight".

Let me be clear here...in no way do I think the BMI is any indicator of a person's health. There are far more factors than a simple calculation based on sex, age, height, and weight. However, having gone from "WARNING...DANGER...OBESE" to something a little more healthy-sounding is reassuring.

So, I'm down to a weight that I haven't been at in...oh...14 years. And I'm in better shape now than I was then...especially since I'm not pigging out on the college cafeteria food. 8-) Looking forward to the point where I'm able to focus more on putting on lean mass, rather than taking off fat. Slowly, but surely...

12/1/11

Weight:
211.0

Jogged about a mile and a quarter today. Still felt tough compared to jogging in the gym. Is it harder to jog in the cold?

11/30/11

I must confess...today is the first time in 5 or 6 months I have been close to throwing up after my workout. High rep squats really take a toll! (The pump and the feeling you get afterword, though, is priceless.)
Weight:
212.0 <--2 pounds to go before the end of the year!!!

Squats
45 * 10
95 * 5
135 * 15, 15

Twisted crunches
BW * 15, 15 (per side)

Lower back extensions
BW * 15, 15

Rack pulls
135 * 15, 15

BB curl
65 * 15, 15

Calf raises
240 * 15, 15

11/29/11

Jogged two miles this afternoon. It felt more difficult than the three miles I ran last week, but I'm attributing that to me being out in the cold, running on asphalt instead of in a nice warm gym.
In any case, I pushed on and made it...same pace as last week: 12 min/mile.

11/28/11

Starting my deload week. Wow, what a difference higher reps make in the feeling you get after a workout! This workout felt AWESOME...can't wait to see how I respond to the next cycle at a little higher reps.
Weight:
213.6 <--post-Thanksgiving-feast bloat 8-)

Bench
90 * 10
140 * 15, 15

Bent over row
45 * 10
95 * 15, 15

Military press
45 * 10
65 * 15, 15

Chins
120 * 10
140 * 15, 15

Decline bench
135 * 15, 15

11/26/11

Weight:
211.2

Box squats
45 * 10
95 * 6
135 * 3
155 * 3
185 * 3
205 * 3

Machine crunch
125 * 15, 15, 15

Deadlift
135 * 3
155 * 3
185 * 3
205 * 3
225 * 3
245 * 3

Incline curl
40 * 6
60 * 6
80 * 6, 6, 5

Seated calf press
90 * 50

11/25/11

Good workout this morning. Rather than go for 3RM, I just pushed all exercises until failure.
Weight:
211.2

Incline DB press
60 * 10
80 * 6
100 * 10
130 * 6
150 * 3
160 * 7, 4, 5

Low pulley row
80 * 10
110 * 6
140 * 10
170 * 6
190 * 6
200 * 6, 6, 6

DB shoulder press (sitting)
60 * 10
70 * 6
80 * 6
90 * 6
100 * 10, 9, 7

Pulldowns
100 * 10
120 * 6
140 * 6
160 * 3
170 * 3, 3, 3

Dips
BW * 10, 10, 7

11/23/11

Didn't get around to posting this yesterday. Better late than never...
Weight:
211.6

Squat
45 * 10
95 * 3
135 * 3
155 * 3
185 * 3
205 * 3
225 * 3 <--PR

Crunch machine
125 * 15, 15, 15

Rack pulls
135 * 6
185 * 3
225 * 3
245 * 3
275 * 3
295 * 3
315 * 3 <--PR

Preacher curl
70 * 10
80 * 10, 10, 9

Calf raise
300 * 12, 12, 12

Happy thanksgiving!

11/22/11

I did it! Ran 3 miles for the first time in my life. 8-)
That is 1 mile further than I've ever run before. Really happy with it. It was hard after the 2nd mile, but I just took my time and pushed on. Took 36 minutes, which is exactly my pace (12 min/mile) when I run 1 mile...happy with that too.
Weight today: 212.8

11/21/11

Workout felt awesome today. For the main lifts, I tried for a 3RM, and just did whatever felt good on the others. I can definitely say that I'm looking forward to bumping the reps up a bit on the next cycle. The exercises feel so much better to me in that range. Anywho...

Weight:
213.4

Bench
90 * 10
140 * 6
180 * 3
200 * 3
220 * 3
230 * 2

Bent over row
95 * 6
135 * 3
155 * 3
175 * 3
185 * 2

Military press
65 * 10
95 * 10, 10, 10

Chins
140 * 6
180 * 6
200 * 6
BW * 6, 3, 2, 1, 1

Decline bench
45 * 10
135 * 12
185 * 6
135 * 12

That puts my theoretical 1RM bench at 243...which is definitely 50 pounds more than I could have done a year ago. Very happy with that. Stoked about trying to jog 3 miles tomorrow...assuming a tornado doesn't blow us away.

11/19/2011

Everything felt great today. I was pumped for the workout and set a couple PRs.
Weight:
214.6

Box squats
45 * 10
95 * 6
135 * 6
155 * 6
175 * 6 <--PR
185 * 6, 2, 2, 2 <--PR

Crunch machine
125 * 15, 15, 15

Rack pulls
135 * 6
185 * 6
205 * 6
225 * 6
245 * 3
275 * 3
295 * 3 <--PR

Incline DB curl
40 * 6
50 * 6
60 * 6
70 * 6
80 * 6, 3, 3, 2 <--PR

Seated calf press
90 * 20
180 * 12, 12, 12, 12

After today's box squat sets, I'm convinced that either I'm doing something right, or I haven't been pushing myself enough on this exercise. All the sets felt spot-on, and my previous work set weight of 155 felt light. After that, I decided to keep going until I just couldn't any more...glad I did.

Tuesday, I'm going to shoot for a 3 mile run. Wish me luck. 8-)

11/18/2011

Good workout today. The only complaint I have is my right shoulder doesn't feel as solid as I'd like when I'm doing standing DB presses, so I'm going to start doing them sitting down. Other than that, everything felt great.

Weight:
214.6

Incline DB presses
60 * 10
80 * 6
100 * 6
130 * 6
150 * 6
160 * 6, 6, 4 <--PR

Low pulley row
80 * 10
110 * 6
140 * 6
170 * 6
180 * 6
190 * 6, 6, 5 <--PR

Standing DB press
60 * 10
70 * 6
80 * 6
90 * 6
100 * 6, 6 <--PR

Pulldowns
100 * 10
120 * 6
140 * 6
150 * 6, 6

Dips
BW * 10
BW+45 * 6, 4, 2

Next week, I'm going to try for some 1RM PRs, then I'll do a deload week. Next cycle I'm going to up the reps to the 8-10 range and lower the weight just a bit.

11/16/2011

Tough workout today. Couldn't get to the squat rack for a bit, so I warmed up doing some hack squats. I hate hack squats. They fatigued me a bit more than I expected, so my last work set of squats felt really heavy. Skipped the rack pulls and opted for just a couple sets of deads; they felt pretty good.

Weight:
214.2

Hack squats
Bar * 10
50 * 6
90 * 6
140 * 6

Squats
135 * 6
185 * 6
195 * 6
205 * 6, 2, 2, 2

Crunch machine
125 * 15, 15, 15

Deadlifts
135 * 6
185 * 6

BB curl
45 * 10
65 * 6
85 * 6
105 * 6, 2, 2, 1 <-- PR

Calf raise
300 * 12, 12, 12


I'm giving thought to tweaking my routine a little bit next cycle. The movements would stay the same, but the rep range would go up a bit. E.g. All exercises done in the 10-12 rep range until week 4, where I would try for 3-6RM in all exercises. Then a deload week, and start over. I don't know why, but I really enjoy the 10-12 rep range. It feels like I can focus a bit more on form, and all the reps feel stronger, even though I'm going to failure. We'll see...this routine is treating me well so far.

11/15/2011

Weight:
214.4

Although I fully expect my weight to fluctuate, today was the first time I weighed under 215. That means I've lost 45 pounds! Very happy about that. 5 more to go by the end of the year to hit my goal.

Ran 2 miles today. Totally felt like pussing out after the first half mile, kept pushing and started feeling much better for the rest of the run. I think I could have gone for three (and I just might next week).

Once I hit the three mile mark, and can run it fairly comfortably, I'm signing up for a 5k.

11/14/2011

Good workout today. Everything felt good. PRs on bench and bent-over row.

Bench press
90 * 10
140 * 6
180 * 6
200 * 6
215 * 6, 2, 2, 2 <-- PR

Bent over row
95 * 10
135 * 6
145 * 6
160 * 6, 2, 2, 3 <-- PR

Military press
65 * 6
95 * 6
105 * 6
115 * 6, 2, 2, 2 <-- Still TOUGH!

Chins
140 * 6
180 * 6
200 * 6
BW * 6, 2, 2, 2, 1

Decline DB press
60 * 10
100 * 12, 12, 12

11/12/2011

Weight:
215.8

Awesome workout. Had a major revelation this week thanks to the guys over on the wannabebig forums: my back soreness is not a result of strain, but due to tight glutes. I'm amazed at the difference stretching my glutes makes in my lower back. I'll definitely be doing stretches more routinely and methodically from here on out. On to the workout...

Box squats
Bar * 10
95 * 6
115 * 6
135 * 6
155 * 6, 2, 2, 2 <--PR (and felt easy...can probably go up again next time)

Oblique machine75 * 15, 15, 15

Crunch machine
125 * 15, 15, 15

Deadlift (since I did rack pulls earlier this week)
135 * 6
155 * 3
185 * 3
205 * 6
225 * 6, 2, 2, 2 <--PR

Incline curl
30 * 6
40 * 6
50 * 6
60 * 6
70 * 6
80 * 3, 3, 3 (try 80 as my last work set next week)

Seated calf raise
90 * 15
180 * 12, 12, 12



Two good PRs this workout, and evidence that my incline curls can go up next week.

11/11/2011

Weight: 216.2

Awesome workout today. All the lifts felt good, and I was able to focus on being explosive. Next week, I should be able to hit a couple PRs!
Incline DB press
60 * 10
80 * 3
100 * 6
130 * 6
140 * 6
150 * 6, 3, 3, 3 <--Try for 160 next time

Low pulley row
80 * 10
110 * 3
140 * 6
160 * 6
170 * 6
180 * 6, 3, 3, 3 <--Try for 190 next time

Standing DB press
60 * 6
70 * 6
80 * 6
90 * 6, 3, 3, 3 <--Try for 100 next time

Pulldowns
100 * 6
120 * 6
140 * 6
150 * 6, 3, 3, 3 <--Try for 160 next time; focus on form

Dips
BW * 10
BW+45 * 6, 3, 2, 2 <--Try 50 next time

11/10/2011

Went for a jog tonight. The "square" around our neighborhood is 1.1 miles. Last year, I couldn't make it 1/4 of a mile without my shins killing me. Last week, I ran two miles for the first time in my life...and it felt good. Although I don't aspire to be a long-distance runner, it feels good being able to get out and jog for more than 10 feet without getting winded.

Next week, I'm gonna try for a little over two miles...

Goals...

I wouldn't have made it as far as I have without setting goals for myself. I realized quickly that without setting targets, both short and long-term, I have a tendency to flounder. Without a clearly defined focus, I don't have anything to shoot for. So, what are my goals?

My short-term goal is to lose 6 more pounds by the end of the year. Since I started trying to become more fit on January 1 of this year, I find it fitting to place a target at the 1 year mark. In 6 more pounds, I will have lost 50 pounds! (Which, had you asked me last year, I would have said was impossible...)

My next goal is on my birthday, February 10th. I want to be able to see my abs for the first time since high school. Right now, I'm probably 10-15 pounds away from having decently defined abs...and I'm incredibly stoked about it. That will also be the first time I'll share progress pics, since I'm still a little self-conscious now.

More long-term, I have a few performance-specific targets in mind. First, sometime in the next year, I want to register for and run a 5k. (I'd love it if my wife could go too. 8-) And...I want to run the whole thing. I know, it doesn't sound like much, but it'd be a hell of a lot farther than I've ever run before. In the weight room, I'd like to see a total weight on the big three (squat, deadlift, and bench) of 1000 pounds...no small feat (for me). Right now, I'm probably a lot closer to 750...

11/9/2011

Weight: 216.4

Good workout today...2 PRs! Lower back felt a little sore, so instead of deadlifts, I opted for some rack pulls.
Squat
45 * 10
95 * 3
135 * 3
155 * 3
175 * 6
185 * 6
195 * 6
205 * 6, 2, 2, 2 (PR)

Machine crunches
125 * 15, 15, 15

Machine oblique
75 * 15, 15, 15


Rack pulls
135 * 6
185 * 6
205 * 6
225 * 6
245 * 2
265 * 2
295 * 1
315 * 1 (PR)

BB curl
45 * 10
65 * 3
85 * 6
95 * 6
100 * 6, 2, 2, 2

Calf raise
300 * 12, 12, 10

Actually really stoked about the 315 rack pull. Never picked up over 300 pounds before...felt awesome. Maybe next week I can try for a PR deadlift.

The diet

After the first seven months of working out showed a total weight loss of only fifteen pounds, I decided it was time to change my diet. In the past, I ate pretty much what I wanted, when I wanted. I had never counted calories, and didn't want to start. For years, I told myself that upping my exercise would increase my calorie expenditure, and that was all I needed. While I did lose some weight by doing just that, it was not nearly enough for me. After being honest with myself and admitting that my diet was pretty shitty, I went in search of something that would work for me.

After much reading and research, I finally settled on something I thought would work: the leangains diet. This method of periodic fasting was in line with the way I typically ate anyway, so it wouldn't be such a behavioral jolt. Having followed this now for several months, I can say that my views on dieting have undergone a complete 180 from where they were a year ago. I still eat food that I really enjoy, I just pay more attention to my caloric intake, and my nutrient ratios. My basic daily food goals are to be around 2250 calories, and eat 1g or more of protein per pound of body weight.

Since following this diet, I have lost an additional 29 pounds. Unless something changes, this "diet" will probably just become "the way I eat."

The workout

So, a little history on what exactly I've been doing in the gym, and where I intend to take it.

For the first six or seven months of this year, I basically wanted to get myself back in the habit of working out, and re-learn the basic movements. I wanted to let my body know I intended to push it on a regular basis without risking injury, so I took it fairly easy, and didn't go for any personal records.

After lots of reading, I finally settled on a couple routines I wanted to try out. I did a cycle of HST (with good results) and am now using a slightly modified HCT-12 routine. Unless something changes, or I don't see any gains with this routine, I'll probably stick with it for several 4-week cycles.

My workouts are structured as follows:
Monday/Friday - Upper body
Wednesday/Saturday - Lower body/core work

Hopefully, I'll be able to set some personal records in the coming weeks, even though I'm still losing weight.

Introduction

My name is Charles Pruitt, I'm 32 years old and married with three kids. I'm creating this blog as a way to track my progress with weightlifting, weight loss, dieting, running, and anything else I care to write down to keep myself on track.

So, a little history... In college, I was fairly active and stayed in decent shape. However, after graduating and settling into my new desk job, my life became a little more sedentary. After my wife and I decided to have kids, things got even worse. When I graduated high school, I weighed 185 pounds and could still see my abs. Last year, at my heaviest point in my life, I weighed 265 and could only vaguely remember what my abs looked like. I decided that I had to do something. For years, I kept telling myself that I could throw a little exercise into my routine and burn off the fat I'd gained from sitting around...but I kept putting it off. It was time to put up or shut up, so I joined a local gym and started weightlifting (for the first time in 15 years) on January 1, 2011.

Fast forward to now, almost 11 months later, I am stronger than I've ever been, I've lost almost 45 pounds, and am probably in the best shape I've ever been in. However, I've got a lot of work to do yet...