Adida's back at again!!!

[adidamps2]

That's right, been about 3 months since I lifted or dieted right...been chowin' on fast food and eating a SEE FOOD diet from mid May till basically the start of Aug. went from a slimmed down, but by no means cut up, wt of 203-206-ish to a whopping 223+ in that time.

well, now have settled back down, I'm getting into a good groove with my job, and have found the time and desire to get back at it!

I know things are going to start slow, wts will be light and I'm sure as hell it will agrivate the sh!t out of me, knowing how much wt I use to move and how much it all has slipped away too.

week 1 and 2 of Aug all I did was start dieting...back on my high fat, moderate protein, low carb food consumption. were I dropped down too 213! over 8 lbs down..didn't even exercise.

week 3 I have added in my exercise/work out regimie I will be following. wt increased to 217 by the end of the week.

week 4 although it's only mid week, I snuck a peek at the scale...wt seems to be headed south again.

Goals!!!
over all fat reduction..not overly concerned with body wt, but I am prepared for wt loss...most likely I will be headed to a much lighter wt of 200 or less if everything works out how I would like it too.

Increased cardiovascular endurance

Increased muscular endurance

Improved over all general health

Increased strength...DUH..who doesn't want that?!

of course I realize since my goals are so diverse it will take longer than most would like it too take...but I can live with that and have planned for it.

alright heres the diet plan:
basically a 65/5/30 diet of fat/carbs (after minusing out fiber intake)/protein
total cal's for now will be roughly 2400-2800...this will change based on performance and physique changes.

cheat meals/days will be on saturdays...anything basically goes!

and no I'm not interesting in your opinions of my High Fat Diet...I think I am quite well versed Keto and nutrition and how I want to approach my food intake.

the training plan:
M- will consist of 6x6/8x8 training (Vince Gironda style) full body..30-45 minutes no more than that.

T- long distance runing (right roughly 2 miles), however long it takes...but basically 30 minutes or under.

W- Tires!!! out door mostly tire drags, sand bag training, Strong man style work outs...basically if its unconventional and concidered wierd I will be doing these days. these will be timed for any were between 20 and 45 minutes.

T- indoor cardio...30 minutes and out...bikes, tred mil, rowing...if its a cardio machine and available I will be using it.

F- heavy wts, each week concentrating on one of the big 3...the rest of the body will be hit as secondary work. no more than 45 mintues here.

will post week 1 work outs shortly...along with basic lay out of diet.

[getfitdoc]

WB!!
i just started a new log to!

[adidamps2]

thank GFD..
and damn I need to learn to proof read! that looks horrible. LOL

[adidamps2]

WOW! thanks for the warm welcome guys...I appreciate it.

here's last weeks program, don't fall over when you see how MUCH wt I'm banging around here. LOL
--------------------------------
11 aug 08

Stationary bike warm up: 12 min

BB FRT SQT
95x6-6sets

NECK PRESS (GUILLOTINE)
95x6

OLD SCHOOL T-BAR ROWES W/ V-GRIP
45X6 (not counting bar wt)

FRT LATERAL BB RAISE
20X6

STANDING FRENCH PRESS (W/E-Z BAR)
20X6 (not counting bar wt)

DRAG CURLS
30X6

Total time start to finish with wts: 29 minutes
30 sec rest between sets
----------------------------------------------
12 Aug 08

2 mile run (more like shuffle)
24 minutes

----------------------------------------------
13 Aug 08

Run 50 yrds X 4 passes

TIRE PULLS w/10ft chain (18lbs)

Sm Tire:
walking forward: 4 passes
walking backward: 4 passes

Big Tire:
Walking forward: 1 pass
Walking backward: 1 pass

Sm Tire Carry w/chain inside: 2 passes

Total time: 25 min
-----------------------------------------
14 Aug 08

Cardio day

Stationary bike: 10 min
Elyptical: 10 min
Tredmil 3.5 incline: 10 min

Total time: 30 min
-----------------------------------------
15 Aug 08

Stationary bike: 10 min warm up

BB SQT
135x8
135x8
185x5
215x5
215x5

DB Pull Over
45x10-2 sets

Chest Press Machine
130x8-2 sets

Hi-Lat machine
120x8-2 sets

Face Pulls, toes to ears, rope
60x10-2 sets

Rope Push Downs
96x10-2 sets

Inc DB Curls, in tandem
25x10-2 sets

Tredmil; 3.5 incline: 10 min cool down

Total time with wts: 40 min
Rest between sets, roughly 1 minute
---------------------------------------

Not overly impressed with my work outs this week, but really who is when they 1st start back up? I was quite surprised though at my ability to keep up a week long work out program. This would the 1st time since maybe high school I have exercised ALL week long. So far, so good, nothings falling off or apart yet.
My diet this week went well but was far from spot on***8230; I ate a whole pound of ground Bison Wednesday night along with 3 oz of goat cheese mixed init. But managed to keep carb intake below 50g***8217;s all week long. Saturday night I had Buffalo wings and half a Lrg white pizza, for my cheat meal.

Will post up a basic diet I follow here in bit.

[Aztech]

post pics of your fat ass

what do you consider a big tire? One that fits on a hummer or a monster truck?

[adidamps2]

Typical M-F daily diet:
12 whole eggs
2 slices of cheese
Sour cream
Salsa/ Pico Di gilo
Calf liver 3-4oz (only eat this on M-W-F with breakfast)
2 thick slice bacon strips
1oz almonds
1oz walnuts
4-6oz steak or some other red meat (once in an awhile I may swap out for some chicken or pork)

M-W-F I use this too: PWO shake (made of a mix protein powder; whey iso/con powder; lecithin; coconutoil; EVOO; 2 raw whole eggs) plus a tin of smoked herring (not in the shake)

Tues & Thurs I just use a whey and coconut oil shake after my cardio sessions.

Sat/Sun- I eat how ever I feel, Saturdays are typically reserved for cheat day/meals***8230;but I am in no way trying to eat any certain number of meals or achieve a cal intake of any type. If I eat once or twice Saturday, fine, if I eat an entire elephant GREAT! I only let my hunger guide me on these days.

Supp***8217;s: none really
B-50 complex
Vit E 400 IU mix toco
Vit C 500mg with rosehips
Selenium
Niacin 250

3-4 cups of green tea daily 10-12oz***8217;s each.

[JayC]

Welcome back bro! Nice to see you back at it I'll be keeping an eye in the log for sure..

[adidamps2]

post pics of your fat ass

what do you consider a big tire? One that fits on a hummer or a monster truck?

no pix...not until I lessen the man tits I'm sportin' and loose some more of these love handles I have...

my 2 tires are between 30+ to a little over 50lbs...I believe...I need to find my records I have on them to see what they wt in at...the 10 ft of chain I have is 16 lbs...so I have anywere from 45+ lbs to over 60+ lbs behind me, plus the added friction of the grass...

Welcome back bro! Nice to see you back at it I'll be keeping an eye in the log for sure..

thanks! feels good to be back.

[Aztech]

show me your tits

[gator_mclusky]

Good to see ya back in the swing of things.....

gator

[adidamps2]

No titty shot!

thanks Gator! nice too see ya around here still.

[adidamps2]

18 Aug 08

6x6 day! 6 reps for 6 sets

Leg Press
290lbs

A-Trainer flat Flies (cable flys no handles, just hold cord)
20

BB Bent over rowe
95

Cable Pull Apart (shoulders)
15

Skullz/nose breaker (E-Z bar)
40 not counting bar wt

Preacher Curls Hammer Machine
20

total time: 35 minutes

10 min Stationary Bike warm up...getting closer too sing lvl 10 for the duration!
-----------------------------------------------------------------

19 Aug 08

2 mile run- 23 minutes; shaved 1 minute off last weeks time

------------------------------------------------------------------

20 Aug 08

TIRES!!!!
**this by far has to be my favorite exercise day**

50 yrd warm up runs X4 passes
**these hopefully will become sprints soon!**

Sm. Tire Drags (use hand towel instead of belt around waist)
fwd passes: 4
walk Backward passes: 4

Big Tire
fwd passes: 2
Walk backward passes: 2

SandBag one handed snatches (same as a DB snatch)
sand bag wt~ 25lbs
R Arm: 12
L Arm: 12

Total Time: 28 minutes!
felt stronger, and slightly faster than last week. really feel as though my stamina on these tire days is impriving faster than I expected!
--------------------------------------------------------------

21 Aug 08

Missed Cardio work out
--------------------------------------------------------------

22 Aug 08

Heavier work day

BB Bench
95x10
135x8 -2 sets
145x5
150x5
155x5

BB GoodMornings
95x8-2sets

Rack Pullsknee level
225x10-2sets

Face Pulls, rope, face level
42.5x15-2sets

Str8 bar press downs
65x10-2sets

Standing BB curls
70x6-2sets

Cable Pull downs (serratus/shoulders)
50x10
50x9

total time: 30 minutes
rest between sets 1 min

10 min sta bike warm up

----------------------------------------------------------------
2 weeks in and starting too feel a bigger differnce in endurance, and slight increase in over all strength. so far so good exercise wise.

Although I swear, my wife tries to sabbatage my diet! I am not pleased with my frinight-sunday diet! I really need to put my foot down here. although I enjoyed the food, I know it is not what I wanted too eat!

needless to say, the scale didnt move a whole lot this Monday morning.

oh well I'll make up for it this week!

[OC Cartel]

[adidamps2]

ha ha ha!!!!

[Mulligan]

I Think U Be Put On This Earth To Be Fat

[adidamps2]

you ever break 315?

[adidamps2]

25 Aug 08

1 legged leg press heel high set L/R
160x6 -6sets
**no rest going from L to R and that 6 sets per leg!**

Flat Hammer grip DB Press
35x6-6sets

Hammer machine Low-Rowe
80ea side x6-6sets

DB seated Shoulder press (no back support)
30x6-6sets

Hammer Curls DB
25x6-6sets

Cable Pull down, ^ metal attachment
60x6-6sets


W/U cardio sta bike 10 min

Total time lifting wt: 33 min/ 30 sec rest between sets

26th & 27th training days missed due to work schedule and donated blood!!!
-------------------------
28th Aug

Too rainy/wet too pull tires so….
Strongman style training!!!

Plate Stack row (represnts atlas stone pick up)
3-45’s stacked on a 10 plate to slide my fingers under it!
3p x6
3px5
3px6
3px5
3px6

Lateral DB Raise/static hold to side (Reps Crusifix)
25x35s palms up
25x25s palms down
25x30s palms up
25x14s palms down

1 arm rope cable pull (reps truck pull event) L then R
150x8 ea side
150x6 ea side
150x6 ea side

DL supinated hand grip (Reps Tire flip start)
225x3
225x3
225x3
225x3
Bout blew chucks after set 3..literally exited out back door of gym, vile and chucks in mouth…didn’t puke though!!!

DB Farmers walk (reps…farmers walk)
70x1
70x2
70x1

Walked the width of a BB court for my walk area…
I was spent after this shit…

Total time: 41 minutes about a minute rest between sets
------------------------
29 aug 08

DL over/under
135x8-2sets
225x5-3sets

BB Pull overs
50x10

DB inc Press
60x8-2sets

SLDL
135x8-2sets

Cable side laterals rear delts
10x8-2sets

Str8 bar cable curls, standing
50x8-2sets

Rev grip BB bench Press
135x8
135x7

Total time: 39 minutes 1 minute rest periods between sets!

w/u sta bike 10 min

so far week 3 wasn’t so bad and my week end cheats were nice!!! Friday morning I had dropped down to 211 lbs!!! Tuesday morning upto 215, but really I’m sure its from water bloat, so no worries here. Weekly diet has been spot on…actually apatite is increasing!!

[getfitdoc]

cool log bro, those Lateral DB Raise/static hold to side (Reps Crusifix) are hard as ****
were u screaming by the end of the set?

[adidamps2]

no not screaming, but I was surely grittin' my teeth...I didn't think it was going to be THAT tough...I tried to start off with 35's!!! LOL we see were I went though.

[adidamps2]

02 Sept 08

6x6 day--ALL are exercises are done in 6 reps of 6 sets 30 sec rest periods

Zercher Sqt
95

Inc DB Fly Press
35

Low-Cable CG Rowe
140

laying X-Cable pull-a-parts
15

Single Arm Rev grip Pull down
15

Rev E-Z bar curls
20 + bar wt

total time: 33 min
W/U stationary bike: 10 min lvl 10
-----------------

03 Sept 08

Tires!!!
each x1 = 50 yrd

W/U runs x4

SM Tire Pull w/belt
fwdx2
backwardx2

Big Tire Pull w/belt
fwdx2
backwardx2

Sm Tire cross over side step
L leg: x1
R leg: x1


Big Tire hands over head drag
x2

Sm Tire carry + chain
x2

total time: 32 min
out side temp: ~90degrees (it was hot...friggin' HOT!!!)
------------------

04 Sept 08

cadio day

Rower machine: 10 min
Elyptical machine: 10 min
Tred mill: 10 min 3.5 inc 3.8 speed

-------------------------

05 Sept 08

The BEAR
barx6
barx6
95x3-4sets

DB Snatch
45x6 R arm - 2 sets
45x6 L arm - 2 sets

DB Iinc Press
45x8
60x8
70x5
70x4

total time: 32 min
1 min rest between sets

W/U stationary bike: 10 min lvl 10
--------------------

really feeling much more into the swing of it now...and feel more than ready to step up to the 8x8 next week. so far diet has been about 95% on...so not too much to complain about...definetly feelin' stronger and tighter.

[adidamps2]

8 Sept 08

Pushing 8x8 (8sets of 8 reps 30 sec rest periods)

Front SQT
100

Neck Press
100

Old School T-Bar Rowe w/V grip
90+ bar

Front Lateral BB raise
20

Standing French Press
20+bar

True Drag Curls w/str8 bar
30

W/U stationary bike: 10 min
Total work out time w/wts: 42 min
---------------------

10 Sept 08
Tires!!!

50yrd set up

w/u runs: X4 (one was a full blown sprint!)

Sm Tire
Walk forward: x2
Backward: x2

Big Tire
Walk forward: x2
Backward: x2

Sm Tire torso twist/oblique crippler
Pull from R to L x1
Pull from L to R x1

Big Tire:
Bear Crawl x1
Over Head Drag x1

Total time: 32 min
Temp: roughly 74 degree’s

so far feeling good...calories have been between 2400 and 3000 so far this week.

[JayC]

Doing well so far!! Alot of advanced sports conditioning style of training here.. I like it. Is this what you prefer or are you preparing to get back into something??

[adidamps2]

Doing well so far!! Alot of advanced sports conditioning style of training here.. I like it. Is this what you prefer or are you preparing to get back into something??

I have found I prefer this style of training, however as soon as I get my finances under control I would like to find some sort of Hand-to-Hand/martial art school/acadamy...besides I had had a friend once tell me "what's the point of lifting all that heavy weight if you can't move?" and that made sense to me...so I started training in a manner that will let me move wt and move my self.

[JayC]

I have found I prefer this style of training, however as soon as I get my finances under control I would like to find some sort of Hand-to-Hand/martial art school/acadamy...besides I had had a friend once tell me "what's the point of lifting all that heavy weight if you can't move?" and that made sense to me...so I started training in a manner that will let me move wt and move my self.

Excellent philosophy! I like it, like it alot. ..it will also transfer very well into one of the combative arts.. and in return that will give you balance and flexibility to add to everything else.. Press on brotha!!

[adidamps2]

thanks JayC!!

15 Sept 08

Pushing 8x8 (8sets of 8 reps 25 sec rest periods)

Front SQT
115

Neck Press
105

Old School T-Bar Rowe hand grip was RovrL/LovrR every other set
90+ bar

Front Lateral BB raise
E-Z bar +10

Standing French Press
30+bar

True Drag Curls w/Oly Bar
45

W/U stationary bike: 10 min
Total work out time w/wts: 51 min
---------------------

16 Sept 08
2 Mile Run: 21-22 min havent been able to do the 2 miler in 2 weeks, and came back this week and lobbed off upwards of 2 mins!


ok so the stupid ass gym I go is down for 2 weeks, getting its face lifted. so I have to use another gym on base that doesnt have the same free wt equipment I normally use. this is more of a "fitness" facility than a true Wt Gym lik eI had been using. So I will just swing with it and see how it goes.