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...