Thrax's big fitness adventure

[Thrax]

IMPORTANT LINKS:
Anyone looking to do REAL and SERIOUS muscle building MUST READ THIS GUIDE (http://forum.bodybuilding.com/showthread.php?t=998224).
Anyone looking to track their nutrition must go to FITDAY (http://www.fitday.com).

Without these tools, you may never learn the proper form and habits to generate a cut physique. Most information out there regarding male muscle development is WRONG and has you exercising TOO MUCH.

Some three years ago now, I decided to get serious about my personal health. I had always been fat, and had always been unhappy about it; I knew it was nobody's fault but my own. I ate too much and moved too little. As I graduated high school and moved into my year of college, the dorm life got to me, and I threatened to pack on the Freshman 15. My weight crept from 205 (at 5'9" or so) to 212. When I came home during the Thanksgiving break of 2004, my weight-gain was startling and very frustrating. Right then and there vowed to get more fit.

Considerable research left me calculating my daily calorie burn, my basal metabolic rate, and got me counting calories. I discovered that my average daily burn was 2700 and my basal metabolic rate was about 1830. If I ate somewhere around 2000 calories every day, I would lose weight. Lo and behold, as the year slipped into 2005, I had dropped from 212 down to 155.

But there was a problem: I was still very doughy. I was "skinny-fat" as they call it.

Skinny-fat occurs when someone is at a healthy weight for their height without the right body composition, in effect: too much body fat and not enough lean muscle. From 2005 until 2007, I lived with my skinny-fatness. It was disappointing the entire way. Imagine the frustration of carefully plotting out your diet every day for 3 years and simply looking like a smaller version of the fat kid you once were.

In the early summer of 2007, I started working out with a rudimentary plan I developed for myself that included bodyweight exercises. At this time, I knew nothing about proper diets for muscle-building, but I had noob gains and managed to bring myself up from 155 to 165 in muscle mass. I was still eating whatever I wanted as long as it was within the restriction of 2000-2400 calories a day, because I thought that would help me lose body fat. By the way: It won't. Muscle-building and fat loss are 100% exclusionary outside of the first 30-60 days. I didn't really know that at the time, however.

By August of 2007, though, I had fallen off the bandwagon again and lapsed into laziness. A sedentary job that delivered delicious lunches every day helped me gain a few percentage points of body fat again, and I once again grew irritated with my appearance and lost a lot of self-confidence. Come January, the damage that began in August with my new job had slowed to a stop, but I was still pretty unhappy. I kicked my own ass and again returned to watching my calories and nutritional breakdown.

Then: UNEMPLOYMENT.

Yes, a sedentary life was made even more sedentary. In January of 2008, I was laid off from my firm and began seven miserable-ass months of enduring the ****ty Michigan economy (I have since been reemployed). As March rolled around, I felt I should be doing something more with my free time. I rewrote resumes, sent them out, and browsed for jobs each and every day, but I still couldn't shake this restless feeling.

So began my third attempt at getting fit. My problem had always been that I was aimless and without direction when it came to building muscle. I always knew what I needed to do to shed body fat, but finding concrete guides to building new muscle had always eluded me. In March I ran across the fantastic and inspiring "How to Be Ripped Like Brad Pitt From Fight Club in 12 Weeks or Less (http://www.mensworkoutguide.com/home.html)" program which I have since given out to several people. The guide told me, week by week, exactly what to do. It was light on nutritional advice, but it was a damn good start.

From March until July, I followed the plan. It was the first time I'd ever been truly optimistic about building lean bulk. Every time I fell off the boat (which happened two or three times), I started over from my best week. I still have not gotten to the end of the plan because I had not exhibited the necessary discipline to complete it to my satisfaction. My most recent and satisfactorily-completed week was week six. That was as of the middle of August (this month). Throughout this time, I learned how to eat right. This meant good carbs, a preponderance of protein and choosing the right foods for healthy fats. I meticulously tracked my diet and even abstained from more than just THREE BEERS at the ICLAN08. That's self-control.

My first paycheck coincided with the realization that I was not accomplishing much from home any more, though. As I could do squats, lunges, decline/incline/flat pushups with 70 pounds on my back and did not have heavier freeweights for other exercises, my abilities to improve my performance plateaued. I knew I needed to go to the gym, and my paycheck let me enlist for four months at $100.

Nomad put together a plan for me with body-building in mind. My ultimate goal is one of aesthetics, not strength, but since appearance is the product of strength (and what you eat), it's going to be a long, steady haul to health victory.

This is my attempt at getting ripped. It's not even an attempt, as attempting implies potential failure. I'm going to get ripped. I'm going to get ****ing huge, shred phonebooks and bend buicks in half. But all of it starts with day 1, and that was on Saturday (8/23).

My first trip to the gym was with Nomad for form training and experimentation with good starting weights. We did a cut down version of my Tuesday/Thursday/Saturday exercises in a single day which I will call week zero:

WEEK 0:
SATURDAY 8/23:
Squats: 4x7 @ 110lbs
Leg Curl: 3x7 @ 50lbs
Leg Press: 3x10 @ 90lbs
Romanian Situp: 2x12
Plank: 2x60 seconds

Bench press: 3x7 @ 120lbs
Incline bench: 3x7 @ 100lbs
Barbell Shoulder Press: 3x7 @ 65lbs
Dips: 2x5 @ Body Weight (171)
Lateral Dumbbell Raise: 3x10 @ 20
Cable Crossovers: 3x10 @ 30lbs

Deadlift: 2x5 @ 115lbs
Barbell Row: 3x7 @ 75lbs
Pull-up: 2x5 @ Body Weight (171)
Lat Pulldowns: 3x10 @ 40lbs
Barbell Curl: 3x10 @ 60lbs
Dumbbell Curl: 3x10 @ 20lbs (This value may not be right since my arms were still tired from BB Curls)

NUTRITION:
Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=23)

Later that evening, my body was blitzed. It felt great. I could barely move.

SUNDAY 8/24:
NUTRITION:
Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=24)

MONDAY 8/25:
No workouts. I only really ate when I was hungry.

From here on out...
Every week I will post a breakdown of what I ate each day, and my performance in the gym. I will also begin to post regular pictures as soon as I get some time to take some. Expect the "before..." fatty pictures pretty soon here.

Thrax 'bout to get ripped. I promise. See you at ICLAN09. ;)

[Tim]

My fatness is on my mind also. I'm 6' tall and am currently 260 lbs. I've been doing some exercise for a few months now, but probably not enough. About 5 times a week I'll walk @1-1/2 miles around town in the morning, then do pushups and situps. I'm up to 45 pushups and 30 situps now. I increase by 5 when I can, I started at 25 and 15 back in July.

My big problem is that I sit in front of computers too much, and the fridge is only 20 feet away. I've tried some mild dietary changes, but I think I still eat too much.

People have told me I'm not losing weight because I am getting more muscle now, but I don't care about that, I just want to see the scale numbers go down.

[Thrax]

If all you care about is the scale going down, you're never ever going to be more fit.

The scale is completely worthless as a measure of fitness level. 99%. Completely. Entirely. Worthless.

The only time, ONLY TIME the scale is useful is to verify that you are at or above a healthy weight for your height. This 1% of the time is the only time. I cannot stress that enough. Beyond that, all that matters is a fit body fat % which for men is between 9 and 13%.

[PurplezArctic]

My Mom works at the gym in town and I often see people confronting her asking questions that fit within the area of where your first started out, so it's great to see you made the first phases to better health completely by yourself (from what I see).

Now I can only wish you good luck with your workouts. Enjoy yourself!

[GHoosdum]

It's great to see you post your fitness adventure here, Thrax.

I have no doubt you're going to get ripped. It's funny, though, how the more you read and research the easier it is to see how the common wisdom "more = better" is so completely wrong when it comes to working out to build muscle.

One caveat, though: Brad Pitt was not in all that great shape for Fight club. He was cut, no doubt, but he was down around 155-160 pounds. His shoulders and arms were big, which gave the illusion he was in great shape, but his chest and core muscles were probably underdeveloped. Granted, he was in much better shape than your average American, but he was by no means ideal.

[Thrax]

Even a lean 155-160 for a man of his height is healthy. It's small, but it's healthy. At that point, the discussion centers around your version of ideal. Some people would prefer to be smaller and lighter while remaining lean. The "Brad Pitt" look does it for them, and it's not wrong.

Then there's what I want. As much lean mass as I can put on until I'm satisfied.

[StainMeNow]

I only have one question: Will the progress pics be boxer-briefs only or completely nude?

[GHoosdum]

Even a lean 155-160 for a man of his height is healthy. It's small, but it's healthy. At that point, the discussion centers around your version of ideal. Some people would prefer to be smaller and lighter while remaining lean. The "Brad Pitt" look does it for them, and it's not wrong.

Then there's what I want. As much lean mass as I can put on until I'm satisfied.

Sorry, I didn't mean to imply it was wrong, just that his physique is disproportionately focused on arms and shoulders for Fight Club, giving people the impression he's bigger than he is. In fact my weight goal is still somewhere in the 155-160 pound range, which on my frame will probably look substantial.

I'm certainly not saying "don't do that" but I am saying you probably have more muscle mass at your core and chest now than he did in Fight Club.

[Thrax]

@Rob: That's quite possible, yes. ;D
@Anne: /lech

[Thrax]

WEEK 1:
TUESDAY 8/26:
Squats: 4x7 @ 120lbs
Leg Curls: 3x7 @ 60lbs
Leg Press: 3x10 @ 100lbs
Romanian Situp: 3x12
Plank: 2x60 seconds

CHANGE FROM PREVIOUS WEEK:
Squat: +10lbs
Leg Curls: +10lbs
Leg Press: +10lbs
Romanian Situp: +1x12
Plank: No change

NUTRITION:
Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=26)

WEDNESDAY 8/27:
NUTRITION:
Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=27)

No workouts today.

THURSDAY 8/28:
NUTRITION:
Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=28)

WORKOUT DAY! YAY! Stats to come.

[][v][AGIC]

Good articles. Just what you've done weight wise is an inspiration. I'll have to join you on this. I've always been a fatty, about 185-195, and have never been able to shake it. I mountain bike 4-5 miles every weekday, but have never gotten into a real weight training/diet "thing". I have access to one of the best facilities in the area at Grand Valley State so that is perfect. If you have any more info on diet stuff or w/e I'd appreciate it. I'm going for Spartan 300 status by next lan.

[Thrax]

http://forum.bodybuilding.com/showthread.php?t=998224

If you follow that guide to the letter, and I'm serious about that, every word... You will get results. You will get results. You need to eat like a damn race horse. 100g of clean fats every day, 200g of complex carbs a day, 300g of lean protein a day, if not more, EVERY DAY. If you follow rippetoes, you will get ripped. It's a the weightlifting bible for beginners and intermediates. There is no better advice anywhere.

[tmh88]

My metabolism has always been very high, although it has started to slow down some since I've gotten to college + less activity. I have never had to worry about eating unhealthy foods because it does absolutely nothing to me. Anyway at 6'2", the most I've ever weighed was 166lbs. I'm about 162lbs now, so yea, tall and thin. I try to eat healthy foods just because I feel better and gives me more energy, but I could easily get away with eating fast food and pizza every day and not fluctuate in weight. One of my room mates worked at a pizza place so we always had pizza around. Last year I ate pizza for like 2 weeks straight every day and managed to drop 2 lbs somehow.

edit -Forgot to add I'm around 10-12% body fat, and I forget how to calculate BMI. I have a scale that can calculate it, but those things aren't extremely accurate. I know weight isn't a measure of overall health, I'm just making a point that I have a high metabolism.

[Thrax]

Weight isn't a measure of health.

[Gnome Queen]

Keep up the good work! :D You even make me want to go work out. :)

[cherplunka]

very admirable thrax,


and you can rip phone books in half!

you don't have to be as big as the guy in the video though.
http://www.youtube.com/watch?v=XVkeidmKl3E


i know it's not quite what you mean,
but it works, and it'll make you feel good to do.

[Thrax]

Today's stats:
Bench press: 3x6 @ 115lbs
Incline bench: 3x6 @ 100lbs
Barbell Shoulder Press: 3x6 @ 65lbs
Dips: 4x3 @ Body Weight (171)
Lateral Dumbbell Raise: 3x10 @ 10
Cable Crossovers: 3x10 @ 30lbs

Not a good day. I lost some ground in the rep department, which means I will back the weights down some and try again (harder) next week.

[Thrax]

Today's nutrition:
http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=29

//EDIT:

Some have commented that they see Wendy's on my fitday menus. You must understand that I carefully pick what I'm eating from there when I go for lunch. For example, if I get a double burger, I'm getting without mayo, cheese, ketchup or mustard and taking off half the bun. In the case of an Ultimate Chicken Grill, I ask for no special sauce, and again take off half the bun.

In all case I proactively minimize the bad portions of those meals by being very picky about how they're being put together. Wendy's can be nutritious, but you have to be cautious.

[GHoosdum]

Wendy's is probably some of the healthiest hamburger you can get at a fast food joint. It really does come in fresh every day.

[Snarkasm]

I feel compelled to point out that fresh != healthy, especially in the meat aspect.

Good work Thrax, keep it up.

[Nomad]

Work harder.

[Thrax]

Today:

Deadlift: 2x6 @ 135 (+20lbs)
Barbell Row: 3x8 @ 85lbs (+10 lbs)
Chin Up: 12 reps
Lat Pulldowns: 3x10 @ 50lbs (+10lbs)
Barbell Curl: 3x8 @ 60lbs (No change)
Dumbbell Curl: 3x8 @ 20lbs (No change)

Need to work on the BB curl and the DB curl. My arms are so tired by the time I get to DB curl. I also think my deadlift form is still pretty ****ty; I think I'm rounding my lower back too much.

NUTRITION:
Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=7&Day=30)

[Clutch]

Keep hitting the Gym hard Thrax, can't wait to see your progress.

[WagsFTW]

[v][AGIC']Good articles. Just what you've done weight wise is an inspiration. I'll have to join you on this. I've always been a fatty, about 185-195, and have never been able to shake it. I mountain bike 4-5 miles every weekday, but have never gotten into a real weight training/diet "thing". I have access to one of the best facilities in the area at Grand Valley State so that is perfect. If you have any more info on diet stuff or w/e I'd appreciate it. I'm going for Spartan 300 status by next lan.

I can't wait to try to start working out with you, and helping be your support on this. You are gonna look HOT.

[WagsFTW]

Thrax, I'm very excited for you on this. You have really inspired Magic to join you on this plan as well. I hope you get the results you are looking for, and can't wait to see the progress!

[Nomad]

[v][AGIC']Good articles. Just what you've done weight wise is an inspiration. I'll have to join you on this. I've always been a fatty, about 185-195, and have never been able to shake it. I mountain bike 4-5 miles every weekday, but have never gotten into a real weight training/diet "thing". I have access to one of the best facilities in the area at Grand Valley State so that is perfect. If you have any more info on diet stuff or w/e I'd appreciate it. I'm going for Spartan 300 status by next lan.

Hey, I actually lost a great deal of weight biking (From 180 to 138) in less than a year. Had I known more about diet I would have done it quicker, but some basic tips:

- Drop pop, I lost 15 pounds alone on this
- Eat breakfast
- Opt for whole grains, vegetables, and fruits whenever possible
- Don't eat after 9 PM (Particularly carbohydrates)

[UPSLynx]

Hey, I actually lost a great deal of weight biking (From 180 to 138) in less than a year. Had I known more about diet I would have done it quicker, but some basic tips:

- Drop pop, I lost 15 pounds alone on this
- Eat breakfast
- Opt for whole grains, vegetables, and fruits whenever possible
- Don't eat after 9 PM (Particularly carbohydrates)

Holy crap, yes. Dropping pop is one of the best things I ever did, both for my body and my wallet. I never drink anything other than water and juices these days, and overall I just feel more fresh by default.

Oh, and drink water. Everyone drink more water. I drink about 40oz of water a day, if not more. I always keep a water bottle at my side. Not only will you stay properly hydrated (which is a massive boost to workout), but it'll help curb your hunger if you keep sipping away at water.

And breakfast. Definitely do breakfast.

Keep it up Thrax, this is awesome. Very inspiring story. Follow this plan like you've been doing, and you'll be swooning the ladies with no shirt and tearing books in half. It'll be awesome.

Getting fit (thought I'm still a work in progress), is one of the best life-changing decisions I've ever made. I highly recommend to anyone thinking about getting in shape to find a plan and do it! It's hard, don't expect it to be an easy switch. But stick with it, and you will be happy with the results. After a little while of doing it, workout becomes habit. Then it becomes easy, in a sense.

Just get to it everyone!

[tmh88]

I didn't find it worthy to start a new thread for this, but I figured it fits in with the health genre. Today I realized just how overweight America really is. I was at a water park, and I was in absolute shock at how overweight the majority of people were. Seriously, like I'd guess 65-70% of the people there would easily be considered overweight, and of those people, about 1/3 were just huge. I know some of it deals with genetics, but it's still hard to believe.

[Thrax]

It almost never deals with genetics. Only a tiny, tiny, tiny fraction has an abnormal metabolism or a disease that affects the metabolism. Everyone else just has fat **** syndrome.

[tmh88]

It almost never deals with genetics. Only a tiny, tiny, tiny fraction has an abnormal metabolism or a disease that affects the metabolism. Everyone else just has fat **** syndrome.

I didn't mean it like diseases or anything like that, I just meant that some people have a bigger frame and will never have a 32 inch waist no matter what they do. For the most part, "fat" people are that way because food is so tastey, and exercising hurts.

[Thrax]

Yeah, well, if people are getting hung up on their waist size as opposed to their body fat % and lean muscle mass, they're already on the wrong train.

[tmh88]

You know what I mean. It's easier to visualze a solid number than a percentage of something that changes from person to person.

[Shorty]

Keep it up Rob! It's been the best thing I have done in a long time (that and taking up the drums). Il see you ripped at IC LAN 09 and be the same ;)

[Thrax]

Today's nutrition: Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=9&Day=02)

Today is legs and abs. Stats incoming @ around 7 PM EST.

//EDIT:

Squats: 4x8 @ 130lbs (+10 lbs)
Incline Situp: 4x8 @ 25 lbs (+5 lbs)
Leg Curls: 3x8 @ 65lbs (+5 lbs)
Leg Press: 3x10 @ 120lbs (+20 lbs)
Romanian Situp: 3x12 (no change, but slower)
Plank: 2x70 seconds (+10 seconds)

[Thrax]

Today's nutrition: Here (http://fitday.com/fitness/PublicJournals.html?Owner=Thracks&Year=2008&Month=9&Day=04)

Today's stats:
Bench press: 3x8 @ 115lbs (Met rep goal)
Incline bench: 3x8 @ 95lbs (Met rep goal)
Barbell Shoulder Press: 3x6 @ 65lbs (+10 lbs)
Dips: 4x6 @ Body Weight (+3 reps each set)
Lateral Dumbbell Raise: 3x10/9/8 @ 15 (+5 pounds, sticking with this weight next week)
Cable Crossovers: 3x10/8/6 @ 40lbs (+10 pounds, sticking with this weight next week)

[Thelemech]

Good luck with this Thrax !

[Thrax]

Deadlift: 2x6 @ 140 (+10lbs)
Barbell Row: 3x8 @ 90lbs (+5 lbs)
Chin Up: 3x4/4/3 (weeeeeeak...)
Lat Pulldowns: 3x10 @ 70lbs (+20lbs)
Barbell Curl: 3x10 @ 60lbs (+2 reps)
Dumbbell Curl: 3x10 @ 20lbs (+2 reps)

Hit my rep goals and increased weight across the board. Awesome.

[erichblas2005]

Good luck on you goal. I work out 5 days a week for 1-2 hours. since may I have lost 20lbs of fat. Over the next six months I'll loose 30lbs.

[Thrax]

Today:
Squats: 4x8 @ 140lbs (+10)
Incline Situp: 4x8 @ 35lbs (+10)
Leg Curls: 3x8 @ 75lbs (+10)
Leg Press: 3x10 @ 140lbs (+20)
Romanian Situp: 3x12
Plank: 2x75/60 seconds
Calf Raises: 3x8 @ 70lbs (+5)

[Thrax]

Thursday:
Bench press: 3x8 @ 135lbs (+20 lbs)
Incline bench: 3x8/7/5 @ 95lbs (Don't know what happened here; just couldn't make it happen)
Barbell Shoulder Press: 3x8/7/6 @ 75lbs (+10; same weight next week)
Dips: 4x8/7/5 (Boo, gonna try 7/7/7 next week)
Lateral Dumbbell Raise: 3x10/9/8 @ 15lbs (My shoulders were exhausted)
Cable Crossovers: 3x10/9/8 @ 40lbs (sticking with this next week)

An okay day, I guess. Kind of disappointing on all but flat bench, which I slaughtered.

[jared]

Incline is always a bitch after bench. That's the one that always get me as well.

[Thrax]

Saturday (9/13):
Deadlift: 2x6 @ 150 (+10)
Barbell Row: 3x8 @ 100lbs (+10)
Assisted pullups: 3x8 @ 140lbs
Lat Pulldowns: 3x10 @ 70lbs
Barbell Curl: 3x8/7/5 @ 60lbs
Dumbbell Curl: 3x9/9/8 @ 25lbs (+2 reps)

Problems:
I still can not do even one unassisted pullup by myself, even when my body is fresh. I struggle and try, but I absolutely can not do that pullup. I'm going to run with assisted pullups for a while to see if that improves things, and I have dropped chinups in favor of pullups.

I can not raise my bicep curls in any meaningful way. My BB curl has been at 60lbs since I started. My goal is 3x10, and all along I've been able to do something like 8/8/7, or 8/7/5 or something. On the BB curl, again 3x10 (5 on each arm) and I've been able to bump the weight up just five pounds, but I still struggle to hit 10/10/10 at a measley 20 pounds. When I'm 100% fresh, I can knock out 3x10 (again, five on each arm) @ 35 pounds.

I don't know what's happening, but it's extremely frustrating seeing the same values on biceps every week. I'm not sure what I need to do to fix this. I guess maybe I'll drop back to 50 lbs on bicep curls and start over.

[Nomad]

I would just focus on the motion more. There's no need to get caught up in the numbers game. Clearly your arms are being taxed by the weight as is and you really want to avoid swinging the weight at all costs. Try doing your first set at your current weight, dropping fives pounds for your second set, and dropping five more pounds for your third set.

That will help get you to reps, and then add weight onto those last sets until it comes back up.

[Thrax]

Alright, I'll try that. Thanks Matt.

[Khaos]

Boo! I hit Go Advanced and I lost my post. Anyway, what's up Thrax? :)

On the pull-ups, you can do jump pull-ups. Basically, you push off with your legs to give an assist in getting up, then hold the contraction briefly in your lats and let yourself down. Most people who have trouble with the concentric portion of the movement can still perform the eccentric portion with no problem, and it is a great strength builder. You'll be doing unassisted pull-ups in no time. ;) It is way better to do partially assisted pull-ups than fully-assisted, even if you do fewer. You gotta move more weight to move more weight, and go big to get big, and utter silly cliches, and so on.

As for the curls, I say to hell with them. Isolation exercises do very little to improve the body's metabolism, unlike heavy, compound lifts like squats and deadlifts. At the stage you are at, it is all about reprogramming your metabolism and training your central nervous system to intelligently activate muscle fibers (i.e. cause them to twitch). Later on, when your body is already in a prime metabolic state, it becomes more beneficial to do isolation movements (like curls). My advice would be to center your goals on improving "the big three" and not worry about accessory, isolation type exercises right now.

Deadlifts: 12
Curls: 46

Come on, Thrax! 25 deadlifts, 0 curls! That's the way to go. :D

[Thrax]

Tuesday (9/16):
Squats: 4x8 @ 150lbs (+10)
Incline Situp: 4x8 @ 45lbs (+10)
Leg Curls: 3x8 @ 85lbs (+10)
Leg Press: 3x10 @ 160lbs (+20)
Romanian Situp: 3x12
Plank: 2x75 seconds
Calf Raises: 3x8 @ 85lbs (+10)

Good day.

[Thrax]

Thursday (9/18):
Bench press: 3x8/7/6 @ 135 (I'm pretty sure my form was wrong)
Incline bench: 3x8/8/7 @ 100lbs (+5 lbs)
Barbell Shoulder Press: 3x8 @ 75lbs (Met rep goal)
Dips: 4x7/7/7/6 (+1 rep across)
Lateral Dumbbell Raise: 3x10 @ 15 (Met rep goal)
Cable Crossovers: 3x10/10/9 @ 40lbs

[Nomad]

Stick with 15 on those lateral raises for awhile, focus on a tight form, hold slightly at the apex, then bring down slowly. Lateral raises are one exercise that actually work better with lower weight.

[Gravite2090]

You have to get your back strong and your abs strong before you do shit with the arms. That doesn't mean avoid them, that just means don't expect gains there until your core is stronger. Same with pull ups.

The best advice I can give, however, is to simply not fizzle out. It took me over a year to get strong when I decided to a few years back. I couldn't have done it without my work out buddy, who really used to pump me up (no homo).

[Thrax]

I'm not concerned with a lack of week-to-week progress on some occasions. That's the nature of the game. I'm assuredly in this for the long haul, and no matter how long it takes, I will succeed.

[Thrax]

Saturday (9/20):
Deadlift: 3x8 @ 160 (+10 lbs, +2 reps, +1 set)
Barbell Row: 3x8 @ 110lbs (+10 lbs)
Assisted pullups: 3x8 @ 150 (+10lbs)
Lat Pulldowns: 3x10 @ 80lbs (+10lbs)
Barbell Curl: 3x10 @ 60lbs (FINALLY)
Dumbbell Curl: 3x10 @ 25lbs (+5 lbs)

Finally a good Saturday at the gym. I still suck at pullups, though.

[][v][AGIC]

Pull ups are a bitch though. I can only do 3-4 at my bodyweight.

[Thrax]

Yeah, I figured out my problem with pullups. I can do 3x5 now. Note to self, do not do deadlifts and rows prior to attempting pullups.

[][v][AGIC]

Yah, ill have to try them first thing tommarow see if i can do more.

[Khaos]

Nice deads on Saturday, Thrax.

I'm assuredly in this for the long haul, and no matter how long it takes, I will succeed.
Right on... While a lift is technical, the game is all mental in the big picture. The great thing about keeping a public record of your journey is not so much the advice you get from no-it-all (, self-deprecating) assholes on the internet (*cough*), but rather the ability to go back in time, review your goals, acknowledge the commitment you publicly made to yourself, reaffirm your convictions and stick with your plan. It is truly invaluable, because nothing about long-term fitness is easy in our society.

[Thrax]

Tuesday (9/16):
Squats: NONE. Tweaked my left abductor, and I'm giving it time to heal. Picking up @ 160 next week.
Incline Situp: 4x8 @ 45lbs (No change)
Leg Curls: 3x8 @ 95lbs (+10)
Leg Press: 3x10 @ 175lbs (+10)
Romanian Situp: 3x12
Plank: 2x75 seconds (Ow)
Calf Raises: 3x8 @ 95lbs (+10)

[Thrax]

Guess who had a moderately bad day? This guy.

Thursday (9/18):
Bench press: 3x8/7/6 @ 135 (I'm pretty sure my form was wrong)
Incline bench: 3x7/6/5 @ 95lbs (-5 lbs, -1/2/3 reps. FAIL.)
Barbell Shoulder Press: 3x8 @ 85lbs (+10 pounds)
Dips: 3x8/8/8 (FINALLY MET REP GOAL YES)
Lateral Dumbbell Raise: 3x10/9/8 @ 15 (Shoulders were just plain tired)
Cable Crossovers: 3x10/10/9 @ 40lbs (No change)

[UPSLynx]

Guess who had a moderately bad day? This guy.


Hey, it's the theme of the moment. I had a abysmal run yesterday, kept cramping up and having to stop 2 miles out.

Only way to do is to get back up and knock it out the next day.

[Thrax]

Was too lazy to post my Saturday scores, but it was a big improvement for me. Here's Tuesday:

Squats: 4x8 @ 160lbs
Incline Situp: 4x8 @ 55lbs
Leg Curls: 3x8 @ 100lbs
Leg Press: 3x10 @ 185lbs
Romanian Situp: 3x12
Plank: 2x75 seconds
Calf Raises: 3x8 @ 105lbs

[Thrax]

Thursday (10/2):
Bench press: 3x6/6/5 @ 140lbs (+5lbs)
Lateral Dumbbell Raise: 3x10 @ 15 (Staying here for a while)
Dips: 3x8+5 (+5lbs)
Incline bench: 3x7/7/6 @ 100lbs (+10lbs)
Cable Crossovers: 3x10/10/9 @ 45lbs (+5lbs)
Barbell Shoulder Press: 3x4/4/4 @ 90lbs (+Fail).

[Thrax]

Saturday (9/27):
Pullups: 3x4 (+1 per set)
Deadlift: 2x8 @ 175 (+10)
Barbell Curl: 3x10 @ 70lbs (+5 lbs)
Dumbbell Curl: 3x10 @ 35lbs (+5 lbs)
Lat Pulldowns: 3x8/8/8 @ 95lbs
Barbell Row: 3x8/8/6 @ 115lbs (+5 lbs)

[Thrax]

Thursday (10/9):
Bench press: 3x6/6/5 @ 140lbs
Lateral Dumbbell Raise: 3x10/8/8 @ 15
Dips: 3x8+10
Incline bench: 3x8 @ 100lbs 7/7/6
Cable Crossovers: 3x10 @ 50lbs 10/8/6
Barbell Shoulder Press: 3x8 @ 90lbs 8/8/6

okay day, I guess.

[UPSLynx]

So how is progress Thrax? Do you feel better, is there a visible difference to you yet?

[Thrax]

Blog post incoming on just that thing. Sit tight.

[Thrax]

And complete: http://icrontic.com/forum/blog.php?b=23

A rewrite of my introductory post with new information and a new closing.

[Nomad]

One thing I have learned is that you can't really pay attention to the appearance of your body on a program like this as it's the fastest demotivator there is. Eating 3000+ calories a day is a caloric surplus that simply will not burn body fat, and even tends to create small amounts of new fat each week. Therefore any muscular development I have obtained is only known by touch, and I am otherwise just bigger with the same (if not higher) body fat percentage as ever before. Knowing that I will be able to burn this off at the end of my journey to reveal my efforts is the light at the end of the tunnel.

When I come home for break next weekend, we'll go and see if we can't work on some upper body stuff with declines. I might break you from your regular routine or just have you do an extra day with me, but there's some stuff we can play around with.

As for your diet, I can talk to you about it a little better about it in person, but as a kind of basic guide: The Chili from Wendy's is probably okay, has a lot of salt, the hamburger and sandwiches I would skip. It also destabilizes your diet a little bit too. You're eating enough, but changing the timing of your meals will help minimize fat intake.

You should shoot for the majority of your protein intake post-workout, meaning you want your carbs (and peanut butter fat) in the morning, before you workout. So what I would suggest is you take things with you that you can eat at work:

Wheat bread, wheat pasta, wheat pita (good with a few tablespoons of peanut butter on it), wheat crackers, fruit (banana, apple), vegetables (carrots, salad), whole wheat bagel.

These foods require relatively low preparation, they are mostly grab and go. If you eat a good breakfast too it helps stave off hunger. Good breakfast meals are shredded wheat, all-bran cereal, eggs, hash brown (home made). I'd pick two of those and eat them.

That way when you get home you can have time to make chicken and lean cuts of beef after your workout, your protein shake, and some cottage cheese.

So a sort of meal plan:

Morning:
Shredded Wheat
2-3 Eggs

10 PM Snack:
Apple

Lunch:
Wheat pita with 2 tablespoons peanut butter
1-2 cups wheat pasta
Some protein (You could opt to have your chili here)

3 PM Snack:
Wheat crackers, carrots

When you get home from work you can eat something light, such as a banana, but now with your carbs out in the morning it will be able to more readily use the protein to repair muscle and offset DOMs. This sort of methodology helps prevent water retention, bloating, and has been shown to decrease fat absorption in the body.


Otherwise, good work, and thanks for the shout out in your post.

[Thrax]

Saturday (10/11):
Pullups: 3x5/4/3 (No improvement in total reps)
Deadlift: 2x8 @ 185 (+10)
Barbell Curl: 3x10/9/8 @ 75lbs (+5 lbs)
Dumbbell Curl: 3x10/8/6 @ 35lbs (-0/-2/-4 reps. Fail.)
Lat Pulldowns: 3x9/8/8 @ 95lbs (+1 rep improvement)
Barbell Row: 3x8/7/6 @ 115lbs (-1 total rep)

Mixed bag of a day.

[Thrax]

Good/bad news. My clothes are starting to get too small, particularly around my chest and thighs. I just did some fall shopping about 6-7 weeks ago, and it's already time to swap these perfectly-good clothes out. :sad2:+:tongue:+:rolleyes2

So it's off to the mall this weekend to buy some new jeans and revamp my wardrobe.

[Thrax]

I mixed up my programming by swapping shoulders from Thursday with abs on Tuesdays. This should allow for superior performance on my chest/shoulder days where I have typically struggled with bench due to tired deltoids.

Tuesday (10/14):
Leg Press: 3x10 @ 215lbs (+15 lbs)
Barbell Shoulder Press: 3x7/7/7 @ 90lbs (Missed rep goal again)
Squats: 3x8 @ 180lbs (+10 lbs)
Hamstring Curls: 3x8/7/5 @ 105 (Missed rep goal)
Calf Raises: 3x8 @ 135 (+15 lbs)
Lateral DB Raise: 3x10 @ 15 (Finally, consistent performance! Changing the programming helped)
Plank: 2x75 seconds (keeping here for a while)

[walde]

When I read your blog I saw there myself as a teenager. It's now been over 20 years from my resurrection, and I can say with confidence that every hour consumed at gym is worth it. Keep on the good work, mate!
If you like, I could give you some hints/comments on your exercising for future reference:
In general, if you feel good with this program, you should definitely go on with it, although it is maybe not the most efficient and even if it gets criticised.
Since you are a beginner, and lived most of your life without exercising, the most important is to increase body awareness, especially innervation of the muscles. I know it sounds lame because everybody would like to get immediately a perfect body, but you need to look years forward, not weeks or even months. After a year you will be in better position in your development when you have a slow and sturdy start than if you'd try to achieve too much too fast.
Anyway, within a year your development with this program slows down to an extent you might get frustrated. Then it's time to change gear.
Firstly, more and more learn to listen to your body. It's not the schedule or program that you should obey but the progression of your body: when it aches or is tired, rest or exercise lighter; when you feel energized, give you body hell... Human body is not a machine: routines, schedules and programs are just guidelines. It is good to follow the guidelines rigidly in the beginning to adapt to the way of life, but when you have learned to listen to your body, do what it says.
One thing to understand about development, which applies to everything, is that it is not steady in the long run. Strength develops step-wise: sometimes you are able to increase weights, but then you might have to decrease weights for several weeks, until you feel strong enough to increase weights again. The key to the development is that the phase of the cycle, when you have a burst of energy, must be exploited for using bigger weights than no man has used before... At least you should feel that way :p
Also every once and a while some variations of the program are needed to avoid jamming of the development.
As your innervation improves, you can concentrate on main exercises (=exercises with free, big weights) and reduce the portion of supportive exercises (=exercises with machines, small weights or one arm/leg). Strength and muscles grow with big weights. Also highly targeted exercises for single muscles are useless, actually worthless, unless you are a professional bodybuilder.
Then, everybody of course knows the importance of stretching, but not all truly understand how it should be done.
There is no use to stretch the muscles on the same day as they have been trained, assuming that the training has been hard enough for development. Actually, hard stretching after hard training would just do more damage to muscle fibers, and prolong the healing process. The most important time for stretching is a couple of days after training, when the energy stores of the muscles have been filled up (not completely though) and anabolic phase, i.e. building of muscle fibers, has begun. Because the fibers grow in width the stretching prevents the fibers end up stiffer. Also, hard stretching at this phase gives boost for anabolic process. The stretching must begin with some warm-up, start softly but slowly progress to pain treshold and beyond...
Now, one might think that I'm here talking about training for serious power lifting. Why should a regular guy aiming merely for a more aesthetic body care about serious muscle training? Well, the key word is "more" - which implies to development, and obviously the goal is also to change the life style for good, and not just temporarily.
Following and understanding the natural development cycle(s) of your own body is crucial for long term development, and avoiding overtraining and even injuries.
And then just one special thing: everybody, I mean everybody, end up having knee problems with squat when the weights increase unless the technique is correct. I highly recommend spending some time studying of wide-stance squat, google "squat rx", although you wouldn't be aiming for a power lifter. kthxbye!

[Thrax]

Nomad and I worked out today, and I had one hell of a day. I overcame my flat bench plateau, did 25 lbs more on my decline bench than I've ever done on my flat, and owned the **** out of a burnout set that drops from 160 to 45 pounds over 30+ consecutive reps.

I've also altered my programming even more by completely dropping cable crossovers on Thursday, picking up decline bench and skullcrushers in the process. Also, I'm spreading my ab work by placing one on each day, and dropping Romanian situps for rope crunches. So now my Thursdays look (and performed) like this ('cept for plank, which goes to Tuesday):

Thursday (10/16):
Flat Benchpress: 3x8 @ 140 (Rep goal met)
Rope Crunch: 3x8 @ 120 (NEW)
Decline Benchpress: 3x5 @ 155 (NEW, did 165 but want to keep it safe w/o a spot)
Dips: 3x7/5/3 @ 15 lbs (My pecs/tris were punished after that much bench)
Incline Benchpress: 3x5 @ 100 (Shifted rep goal for more weight)
Skullcrushers: 3x8 @ 20
Plank: 75 seconds (2x75 in the future)

Also, I attribute my new-found success to narrowing my bench grip and finding the proper target on my chest when bringing the barbell into the hole.

Thanks, Nomad.

[Nomad]

weight make a nikka do krazy thangs

[Thrax]

Guess I never posted my saturday or tuesday scores. Whatever. Was an improvement.

Here's this week's:

Thursday (10/23):
Flat Bench: 3x8/8/5 @ 145lbs
Rope Crunches: 3x8 @ 130lbs
Decline Bench: 3x5 @ 155lbs
Dips: 3x8 @ BW
Incline bench: 3x5 @ 105lbs
Skullcrushers: 3x8 @ 25

Improvements all around. Pissed @ missing reps on flat (again).

[Nomad]

145 is up from 140, look at it that way.

[Thrax]

Skipped saturday because I was sick. Here's Tuesday and my 2 month progress update:

Tuesday (11/4):
Squats: 3x8 @ 190lbs (+5 lbs)
Barbell Shoulder Press: 3x8 @ 95lbs (+5 lbs)
Leg Press: 3x10 @ 250lbs (+15 lbs)
Plank: 2x75 seconds
Hamstring Curls: 3x8 @ 110lbs (+5lbs)
Lateral Dumbbell Raise: 3x10 @ 15
Calf Raises: 3x8 @ 145lbs (+10 lbs)

And after two months, I officially weigh 181 eight hours after my last meal and a morning #2. ~184lbs after a night of endless feasting. That's +10 lbs of lean mass in 8 weeks. My body fat has changed very little, and I can tell this by the way my hands look (weird, I know, but it's an indicator for me). As a result, I'm up from a small to a medium in shirts and added +2-3" to my waist.

Here's to the next 10!

[LawnMM]

If you haven't looked into the bio impedance bodyfat gizmo's I recommend them. They're inaccurate to a degree but they're consistently inaccurate so you can track a trend. If you have a concrete bodyfat number you can break down your weight gain farther and fine tune your diet that much easier. You're trying to gain, so you can keep adding food and watching your gains and if you start picking up more fat than lean mass you can ease off the calories a bit. Likewise if you're still picking up mostly lean mass add more calories.

They're pretty helpful and a little more precise than the appearance of your paws! =)

Just a thought. Good job by the way...keep at it.

[Thrax]

I actually need to buy new fat calipers. Perhaps not as simple as an impedance scale, but certainly more accurate. My last calipers broke, bleh.

[LawnMM]

I actually need to buy new fat calipers. Perhaps not as simple as an impedance scale, but certainly more accurate. My last calipers broke, bleh.

Actually they're all about the same accuracy wise. The impedance scales and handhelds are just easier to use in my opinion. The real benchmark for checking your fat level is to be weighed underwater but thats neither convenient nor easily accomplished or funded last I looked.

I was wondering which at home method was better too and then I read an article saying as far as accuracy they're all somewhat lacking, but they are all consistent, and thats the big thing.

[Thrax]

Thursday (10/30):
Flat Bench: 3x8/8/7 @ 150lbs
Rope Crunches: 3x8 @ 150lbs
Decline Bench: 3x5/4/3 @ 160lbs (bleh)
Dips: 3x8+5
Incline bench: 3x5 @ 110lbs
Skullcrushers: 3x8 @ 30

Saturday (11/1):
Pullups: 3x5 (My form is still terrible)
Deadlift: 2x8 @ 200 (This felt REALLY good)
Barbell Curl: 3x10 @ 80lbs
Incline Situp: 4x8 @ 60lbs
Dumbbell Curl: 3x10 @ 35lbs (Can't get this to move, always tired)
Lat Pulldowns: 3x10 @ 95lbs
Barbell Row: 3x8 @ 95lbs

[Nomad]

Actually they're all about the same accuracy wise. The impedance scales and handhelds are just easier to use in my opinion. The real benchmark for checking your fat level is to be weighed underwater but thats neither convenient nor easily accomplished or funded last I looked.

I was wondering which at home method was better too and then I read an article saying as far as accuracy they're all somewhat lacking, but they are all consistent, and thats the big thing.

Calipers, when properly used, are the most accurate measurement short of hydrostatic testing, but a consistently reliable barrier is more important.

[Chip]

Thrax you go man! You're inspiring and I like the accountability in posting your activities.
Thankfully, I've never been really out of shape but I hear you on the skinny fat thing. I think I've got a different body composition than you, though. I have no problem with gaining or maintaining muscle. I can also see my abs but I really want to cut them up.

One night the wife and I saw P90x on TV. We're going to do it. Ya, I hit the gym 2 to 3 times a week and eat decently, but I think the nutrition in P90x and the regular workout routines will get my body where I want it to be.

I'll keep reading the thread for your progress. Hey! Where's the pics?
Ummm and that would be the first time I asked for pics of a man.

[Thrax]

I'm completely forgetful and never got around to posting my "before" pictures. I'll see if I can get some "today" pictures going.

My body fat is still moderate, but there have been definite improvements. I'll get some pics up asap.

One thing I have learned is that I have no problems gaining muscle. I was just too lazy to figure that out before.

[Thrax]

11/6 I bailed because my back hurt, and on 11/8 I could only do half my routine due to sudden exhaustion and the feeling that I was going to vomit everywhere.

It's been a bad week.

[Black Hawk]

I'm completely forgetful and never got around to posting my "before" pictures. I'll see if I can get some "today" pictures going.

:p

[Thrax]

There you go. Me at 16 or so.

[Snarkasm]

Holy shit, hair.

[Thrax]

I actually had some then. It was the coolest thing ever!

[Nomad]

wow, strong jew fro

[LawnMM]

11/6 I bailed because my back hurt, and on 11/8 I could only do half my routine due to sudden exhaustion and the feeling that I was going to vomit everywhere.

It's been a bad week.

How was your diet on the pukey day? I find if you push really hard on big compound exercises and you haven't been eating well its very easy to hit that 'im gonna ralph' point.

Some people think if they don't yack in a bucket doing squats they didn't push hard enough. I think its possible to get a good workout short of vomiting but thats me.

[Thrax]

My diet is very clean, and was that day as well. I've never felt like that before, so I chalk it up to random BS.

[Shorty]

Keep going Rob. I have those days as well, it just depends on what you have done in the day previous. Some days I am just so tired but I fight on because I am committed to doing this. You are a good example of the determination needed. I am in it to win in with ya mate :)

[Thrax]

Two bad weeks. Real bad. Due to injuries and being sick, I missed 4 out of the last six dates with the gym. 11/6, 11/8, 11/13 and 11/15. :( Sigh.

I'm ready to hit it hard again today. I'm tired of feeling like a bum. Even though my weight hasn't dropped (nor gained, sigh), I feel like I've gotten smaller. I hate this feeling.

Must crush iron.

[Gnome Queen]

Keep up the good work! (Also awwwww bitty Thraxykins!! How cute!!! ;) )