No excuses. February was simply a month like 2007. Everything I did wrong in 2007, I did wrong in February. Not one goal achieved. Because I didn't want it bad enough.
I can lay the blame on my job, on fighting off being sick, on my IT band... but it comes down to wanting it.
March will be the month that sets me back off in the right direction. I have already done what I need to do to ensure work doesn't interfere. The plan is in place, I just need to execute.
Coming in March:
The Texas Method - I think my day to day progress is halting, I was getting to the point where I wasn't looking forward to training, and I'm at a strength level (at least according to Practical Programming) that it's time to go to weekly programming, at least for the squat.
Met/con - This was on tap for February, and I just didn't do it. Sandbags once a week, steady state and interval training. One of the reasons my training got off track is that the strength is there, but I'm terribly out of shape.
P/rehab- I'm incorporating some basic mobility and joint specific stuff to improve some areas I think I may have issues - knees, ankles, hips, low back.
Bicycle - I'm buying a bike this month. Nothing says 'fit' like riding a bike around town instead of driving.
Diet - Precision Nutrition gets implemented.
Drinking - Stops at home. Limited to social settings. That should cut about 1000 calories a week (maybe more)
New goals for March coming shortly.
This is where I have to get it done, or I need to decide to go another direction.
Sunday, February 24, 2008
Tuesday, February 19, 2008
Week 7, #14
Powerhouse Gym (Energy Fitness)
4pm - 5pm
I think this round of linear progression has run it's course for the squat. Everything else seems to still be moving along, but it's time for another approach. I'm either moving to the Texas Method, Sheiko, or a Westside style routine. Friday I think I'll test bench and dead.
4pm - 5pm
Warmup: 5 mins bike
Squat
45x5
95x5
135x5
185x3
225x1
275x1
300x5
315x1
335x1
That's not what was
planned, but it's OK.
Good Morning
45x5
95x5
3x5 @ 135
Chins
5,4,4,2
Lying leg Raise
2x10
I think this round of linear progression has run it's course for the squat. Everything else seems to still be moving along, but it's time for another approach. I'm either moving to the Texas Method, Sheiko, or a Westside style routine. Friday I think I'll test bench and dead.
Sunday, February 17, 2008
Week 7, #13
Powerhouse Gym (Energy Fitness)
2:00pm - 3:00pm
Leg felt good, did some extra stretching at the end.
2:00pm - 3:00pm
Warmup: 5 mins stationary bike
Squat
BWx5,5
45x5
95x5
135x5
185x3
225x1
3x5 @ 295
Press
45x5
65x5
95x1
3x5 @ 115
Row
45x5
95x5
135x5
185x1
3x5 @ 200
Stretching
Leg felt good, did some extra stretching at the end.
Sunday, February 10, 2008
Week 6, #12
Powerhouse Gym (Energy Fitness)
2:10pm - 2:50PM
Skipped deads because of my hips/legs. I'll be out of the gym until Thursday, I'll get some TKEs and stretching in this week to make sure I'm OK.
2:10pm - 2:50PM
Warmup: 5 mins elliptical
Squat:
45x5
95x5
135x5
185x5
225x2
2x5 @ 290
Had to cut the last one high, and stop. Either a cramp or a pull in
my upper outer leg (hip flexor?). I don't think its serious, but it was
enough to make me stop.
Bench Press
45x5
95x5
135x5
3x5 @ 205
Felt great
Chins
4, 4, 4
Skipped deads because of my hips/legs. I'll be out of the gym until Thursday, I'll get some TKEs and stretching in this week to make sure I'm OK.
Bad week for sticking to the plan
And it's going to get worse. I have a feeling I'll miss a number of my February goals. I'm on the road too much for the next two weeks to get a handle on things.
Yes, that's an excuse.
This week was fine for training, not so good for eating. Still, I made progress, and I'll take it.
Weight: 233
Waist: 38.5
BF: 18%
Yes, that's an excuse.
This week was fine for training, not so good for eating. Still, I made progress, and I'll take it.
Weight: 233
Waist: 38.5
BF: 18%
Friday, February 08, 2008
Week 5, #11
Powerhouse Gym (Energy Fitness)
3:00pm - 3:45PM
A festival of stupid in the gym today. I've never seen anything quite like it.
3:00pm - 3:45PM
Warmup: 5 mins elliptical
Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 285
Press
45x5
65x5
95x1
3x5 @ 110
Row
45x5
95x5
135x5
3x5 @ 195
A festival of stupid in the gym today. I've never seen anything quite like it.
Wednesday, February 06, 2008
Week 5, #10
PowerHouse Gym (Energy Fitness)
3:20pm - 4:10pm
Grip failed on the 335 dead, I could have pulled that for several more, I think. The 365 was tough. Since the goal is to hit that for 5, when I realised I had to do some singles due to grip, that's where I went. I need to get new straps.
3:20pm - 4:10pm
Warmup: 5 mins elliptical
Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 280
Bench Press
45x5
95x5
135x5
3x5 @ 195
Deadlift
135x5
225x1
335x1
365x1
Chins
4, 4
Bench Situps
2x10
Grip failed on the 335 dead, I could have pulled that for several more, I think. The 365 was tough. Since the goal is to hit that for 5, when I realised I had to do some singles due to grip, that's where I went. I need to get new straps.
Monday, February 04, 2008
Still Fat
234.5 pounds, 39 inch waist.
That works out to about 19%. Got some work to do this month. The good news is the routine that couldn't possibly work has put 7.5 pounds on me with a reduction of .25 inches on my waist.
That works out to about 19%. Got some work to do this month. The good news is the routine that couldn't possibly work has put 7.5 pounds on me with a reduction of .25 inches on my waist.
Sunday, February 03, 2008
Week 5, #9
Powerhouse Gym (Energy Fitness)
3:00PM - 3:50PM
3:00PM - 3:50PM
Warmup: 5 mins elliptical
Squat
45x5
95x5
135x5
185x5
225x1
3x5 @ 275
Press
45x5
65x5
95x1
3x5 @ 105
Row
45x5
95x5
135x5
3x5 @ 185
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