Weight-loss Update

Leigh Peele's Fat Loss Troubleshoot E-Book

Update on my weight-loss here. 

I started out exactly a month and a day ago at 205 lbs. Today morning I weighed in at 197 lbs. That is an 8 lbs weight-loss over the period of one month. 

My goal for the next month is to tighten up my eating. I wasn't as consistent as I should have been but I am pretty happy with the results. I want to take this weight-loss thing very slowly. My primary goal is to get stronger so if I lose weight then good. If not: I shouldn't get any fatter 

Cheers everyone!

M6 W2 Deadlift Day

Spring 2009 Training
Mesocycle 6 - Week 2
Deadlift Day

Beginning Thoughts:

This is yesterday's workout...I wasn't in the mood to go to the gym and I felt kinda meh in general...Haven't slept much this week.

Workout:

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Deficit Deadlifts:
355 lbs x 2 reps
365 lbs x 2 reps
375 lbs x 2 reps
385 lbs x 2 reps
395 lbs x 2 reps

Pistols:
I've ditched the box and I tried doing these with my heel elevated off a 5 lbs plate and 5 lbs in each hand for support. I got 3 reps on my right leg and 1 rep on my left. I wish I had taken a video of this.

Pull-ups:
BW x 5 reps
BW + 20 lbs x 3 reps x 3 sets

Dumbbell Rows:
My workout takes too long as it is. I am gonna be ditching this exercise. 

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Weight-loss update coming right up...

M6 W1 Exra Workout

Spring 2009 Training
Mesocycle 6 - Week 1
Extra Workout

Beginning Thoughts:

This is from Monday. I have been so lazy to post..

Workout:

Overhead Squats:
45 lbs x 5 reps
75 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps
155 lbs x 1 rep x 2 sets
155 lbs x FAIL
I crashed on the 3rd attempt at 155. Damn that was scary...

Unilateral Squats:
I ditched the box with these. Time to practice this without any boxes.

Videos:

Overhead Squats: 

Overall Impression:

Time to post yesterday's workout...

M6 W1 Squat Day

Spring 2009 Training
Mesocycle 6 - Week 1
Squat Day

Beginning Thoughts:

This is Sunday's workout...

Workout:

Side Plank Rotations:
10 lbs x 10 reps x 2 sets
This exercise sucks. This will be changed next time...

SSB Box Squats:
335 lbs x 1 rep x 3 sets
The weight wasn't that heavy but I am experimenting with a slightly higher box and I just couldn't get my groove. The box has a wooden line running through it (to pile up other boxes) and it kept hitting my thigh which made it a bit distracting. I also found that with an SSB I have a very forward lean. I did only 3 singles because I wanted to save some energy for today's pistols and OH squats. Next week I should be better at this lift. .

Rack Deadlifts:
315 lbs x 6 reps
335 lbs x 6 reps
355 lbs x 6 reps
375 lbs x 6 reps

Unilateral RDLs:
45 x 7 reps x 3 sets

Pull Throughs: 
90 x 8 reps x 2 sets
Very lazy..

Side Plank Rotations:
Skipped because exercise sucked and I had lack of imagination to come up with a better one.

Videos:

SSB Box Squats & Rack Deadlifts: 

Overall Impression:

I wonder how today's workout will go down...

M6 W1 Press Day

Spring 2009 Training
Mesocycle 6 - Week 1
Press Day

Beginning Thoughts:

I been lazy to update my journal...This is Saturday's workout...

Workout:

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Bench Press:
185 lbs x 3 reps
205 lbs x 2 reps
225 lbs x 1 rep x 3 sets
210 lbs x 3 reps

Banded Bench Press:
135 lbs x 6 reps
165 lbs x 2 reps
185 lbs x fail

Special Bar Pull-ups:
BW x 5 reps x 6 sets

Banded Push-ups:
BW x 12 reps x 3 sets

Facepulls:
100 x 10 reps x 3 sets

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Videos:

Bench Work

Overall Impression:

Bench is becoming more comfortable. I think the band work is definitely going to help.

M6 W1 Deadlift Day

Spring 2009 Training
Mesocycle 6 - Week 1
Deadlift Day

Beginning Thoughts:

Weighed in yesterday. 198 lbs. That's 7 lbs less than 4 weeks ago. Good stuff. This is yesterday's workout...

Workout:

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Deficit Deadlifts:
355 lbs x 3 reps
365 lbs x 3 reps
375 lbs x 3 reps
365 lbs x 3 reps
Pretty hard.

One Legged Box Squats:
Low Box: BW x 6 reps x 3 sets
High Box: BW x 10 reps x 2 sets
I hate this exercise!

Pull-ups:
BW x 7 reps x 2 sets

Dumbbell Rows:
90 lbs x 8 reps x 2 sets

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Neck is 99% healed. I'll get it massaged tonight again and I think the balm has been helping a lot. 

Have a good weekend, everyone. Thanks for reading 

M5 W4 Press Day

Spring 2009 Training
Mesocycle 5 - Week 4
Press Day

Beginning Thoughts:

I was really amped for this workout....What a mistake.

Workout:

Elastic Band Punches:
12 reps x 3 sets

Press Singles:
175 lbs x 1 rep
185 lbs x 1 rep
185 lbs x fail
I tweaked my neck (or trap depending on how technical y'all wanna get) REALLY bad on the 185 set. ****....

Special Bar Pull-ups:
BW x 6 reps x 4 sets
This did not help the injured neck one tiny bit.

Push-ups:
BW x 15 reps x 1 set

Inverted Rows:
BW x 12 reps x 1 set

Elastic Band Punches:
12 reps x 3 sets

Videos:

Nothing special..

Overall Impression:

I am gonna ice/heat my neck....I hope it heals by Thursday.

M5 W4 Squat Day

Spring 2009 Training
Mesocycle 5 - Week 4
Squat Day

Beginning Thoughts:

I haven't eaten much today...

Workout:

Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets

Front Squat Doubles:
275 lbs x 2 reps
275 lbs x 2 reps
295 lbs x 1 rep
315 lbs x Fail
Good stuff  315 failure was due to weight slipping....very stupid excuse.

SSB Good Mornings:
295 lbs x 3 reps
315 lbs x 3 reps
335 lbs x 3 reps 

Glute Ham Raises:
BW x 8 reps x 4 sets

Chin-ups: 
BW x 5 reps x 3 sets
Very lazy..

Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets

Videos:

Front Squats & Good Mornings: 

Overall Impression:

Good stuff. I aim to hit 315 next round...

M5 W4 Deadlift Day

Spring 2009 Training
Mesocycle 5 - Week 4
Deadlift Day

Beginning Thoughts:

Today morning's workout...

Workout:

Medicine Ball Twists:
12 lbs x 10 reps x 3 sets

Banded Deadlifts:
275 lbs x 2 reps
295 lbs x 2 reps
305 lbs x 2 reps
315 lbs x 2 reps

Deadlifts:
355 lbs x 1 rep
385 lbs x 2 reps
405 lbs x 1 rep
405 lbs x 2 reps
The first set with 405 went a flop because I farted on the set-up for rep 2. Very distracting. You'll see in the video..

Bulgarian Squats:
Skipped

Dumbbell Rows:
Skipped

Medicine Ball Twists:
12 lbs x 10 reps x 3 sets

Videos:

Deadlifts:

Diet:

Still working on this...

Overall Impression:

I hate Valentine's Day....IMO every day should be a Valentine's Day....what's so special about having ONE day that you express your feelings to your significant other? Oh well.....my wallet does become lighter after this day!

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Wednesday 11-02-09:

Protein = 405.4 grams = 39%
Fats = 132.1 grams = 28%
Carbohydrates = 368.6 grams = 33%
TOTAL = 4,293 Calories



Leigh Peele's Fat Loss Troubleshoot E-Book

Thursday 12-02-09:

Protein = 322.3 grams = 40%
Fats = 92.7 grams = 25%
Carbohydrates = 283.5 grams = 35%
TOTAL = 3,256 Calories



Leigh Peele's Fat Loss Troubleshoot E-Book

Friday 13-02-09:

Protein = 350.6 grams = 41%
Fats = 160.5 grams = 40%
Carbohydrates = 176.9 grams = 19%
TOTAL = 3,519 Calories


I have today's workout...But youtube's being gay....

M5 W3 Press Day

Spring 2009 Training
Mesocycle 5 - Week 3
Press Day

Beginning Thoughts:

The Flu is going around. Sad news is 3 of my close friends are also sick. Several frat boys have the flu too. Today in my exam 7 kids didn't turn up because of the flu. It is REALLY going around. Shit sucks. I think I'm gonna fall sick soon....I've been eating a lot food to offset this. I remember 2 years ago when I got Malaria when I was back home in Bombay I overate (and by overate I mean like 6000-7000 calories) for 3 days and I didn't lose a pound and I got over Malaria within those 3 days. I hope this does the trick this time as well.

Workout:

Elastic Band Punches:
12 reps x 3 sets

Press Singles:
165 lbs x 1 rep
170 lbs x 1 rep
175 lbs x 1 rep
175 lbs x fail
175 lbs x fail
175 lbs x 1 rep
Called it a day. I was feeling very weak. I wanted to hit 9 singles but this was out of the question today. So I decided to try my luck on pull-ups...

Special Bar Pull-ups:
BW x 8 reps x 3 sets
****ing yeah!!! Weighing over 200 lbs I am damn pleased I got all these reps! 

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 12 reps x 3 sets

Elastic Band Punches:
12 reps x 3 sets

Videos:

Press, Paul's Bench Press and my Pull-ups:

Diet:

Protein = 397.1 grams = 42%
Fat = 137.8 grams = 32%
Carbohydrates = 254.2 grams = 26%
TOTAL = 4,000 Calories

Overall Impression:

I hope I don't get the flu.....

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Monday 09-02-09:

Protein = 383.7 grams = 46%
Fats = 128.4 grams = 34%
Carbohydrates = 183.0 grams = 20%
TOTAL = 3,428 Calories


Today's workout coming soon...to a forum near you 

M5 W3 Squat Day

Spring 2009 Training
Mesocycle 5 - Week 3
Squat Day

Beginning Thoughts:

I decided to move up my Squat workout because I did not want to do Squat Day on Tuesday and then Deadlift Day on Thursday. So I did Squats today and on Tuesday I plan on doing Press Day.

I was in no mood to workout today....My lower body is SOO sore from the Pistols...arg.

Workout:

Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets

Front Squat Doubles:
255 lbs x 2 reps
255 lbs x 2 reps
255 lbs x 2 reps
275 lbs x 1 rep <-- goofed up
265 lbs x 2 reps
265 lbs x 2 reps
255 lbs x 2 reps
I was VERY out of the groove with this....I just couldn't get my form down even after the mobility drills. Yuck..

SSB Good Mornings:
245 lbs x 3 reps x 3 sets 

Glute Ham Raises:
Skipped

Chin-ups: 
Skipped 

Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets

Videos:

Nothing worth it..

Diet:

Protein = 329.36 grams = 44%
Fats = 119.4 grams = 34%
Carbs = 179.3 grams = 22%
Total = 3,102 Calories

Overall Impression:

Terrible workout....but I think it will still pay off. Time to get back to studying Financial Markets and Institutions...

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Saturday 07-02-09:

Protein = 394.4 grams = 42%
Fats = 196.4 grams = 45%
Carbohydrates = 124.9 grams = 13%
TOTAL = 3,885 Calories

M5 W3 Extra Workout

Spring 2009 Training
Mesocycle 5 - Week 3
Extra Workout

Beginning Thoughts:

Next week is gonna be damn hard. I just might skip my Press Day.

Workout:

Overhead Squats:
skipped

Unilateral Box Squats:
High Box = BW x 7 reps x 2 sets
Lower Box = BW x 7 reps x 2 sets
Still Lower Box = BW x 3 reps x 2 sets
Lowest Box = BW x 1 rep x 1 set
I am trying really hard to get these. I got a lot of vids of these. Please be patient and critique if you can, guys..I need the help.

Pull-ups:
BW x 6 reps x 4 sets

Chin-ups:
BW x 5 reps x 2 sets

Videos:

Unilateral Box Squats: 

Diet:

Protein = 393.2 grams = 40%
Fat = 177.1 grams = 40%
Carbohydrates = 209.2 grams = 20%
TOTAL = 4,020 Calories

Overall Impression:

I am just waiting for Tuesday night...

M5 W3 Deadlift Day

Spring 2009 Training
Mesocycle 5 - Week 3
Deadlift Day

Beginning Thoughts:

This is last night's workout...

Workout:

Medicine Ball Tosses:
12 lbs x 12 reps x 3 sets

Banded Deadlifts:
255 lbs x 2 reps
255 lbs x 2 reps
275 lbs x 2 reps
275 lbs x 2 reps
295 lbs x 2 reps
295 lbs x 2 reps
295 lbs x 2 reps

Deadlifts:
355 lbs x 1 rep
385 lbs x 1 rep
405 lbs x 2 reps

Bulgarian Squats:
30 lbs x 7 reps x 3 sets

Dumbbell Rows:
90 lbs x 5 reps x 3 sets

Medicine Ball Throws:
12 lbs x 12 reps x 3 sets

Videos:

Deadlifts:

Diet:

Protein = 361.4 grams = 45%
Fat = 105.4 grams = 28%
Carbohydrates = 233.3 grams = 27%
TOTAL = 3,371 Calories

Overall Impression:

Gotto rush for my exam...cheers and I hope everyone has a good weekend.

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Wednesday 04-02-09:

Protein = 386.4 grams = 46%
Fats = 170.3 = 43%
Carbohydrates = 100.7 grams = 11%
TOTAL = 3,499 Calories


Thursday's workout to come shortly...

M5 W2 Squat Day

Spring 2009 Training
Mesocycle 5 - Week 2
Squat Day

Beginning Thoughts:

Exams have already begun...Time to buckle down and study hard.

Workout:

Torso Rotations:
12 lbs x 11 reps x 3 sets

Front Squat Doubles:
255 lbs x 2 reps
275 lbs x 2 reps
285 lbs x 1 rep <-- goofed up 265 lbs x 2 reps SSB Good Mornings:
155 lbs x 5 reps
205 lbs x 5 reps
245 lbs x 3 reps
265 lbs x 3 reps
295 lbs x 3 reps
315 lbs x 2 reps
335 lbs x 1 rep
Decided to keep adding weight. I stopped at 335 because the bar was too heavy for my shoulders. 

Glute Ham Raises:
BW x 8 reps x 3 sets

Chin-ups: 
BW x 7 reps x 3 sets

Torso Rotations:
12 lbs x 11 reps x 3 sets

Videos:

Front Squats & SSB Good Mornings: 

Diet:

Protein = 391.6 grams = 46%
Fats = 135.3 grams = 35%
Carbs = 171.5 grams = 19%
Total = 3,473 Calories

Overall Impression:

I might push my Deadlift workout back to Friday if I feel meh about it on Thursday....

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Monday 02-02-09:

Protein = 404.8 grams = 48%
Fats = 135.4 = 34%
Carbohydrates = 169.2 grams = 18%
TOTAL = 3,539 Calories

M5 W2 Press Day

Spring 2009 Training
Mesocycle 5 - Week 2
Press Day

Beginning Thoughts:

Sunday's workout....I did not feel like going to the gym.

Workout:

Elastic Band Punches:
10 reps x 3 sets

Press Singles:
175 lbs x 1 rep x 5 sets
I felt so out of groove on this lift. Granted that this was a weight very close to my max (my goal was to work in the 90%+ of my 1RM range), I should've expected it to be a bit sluggish. I got vids of the last 4 sets.

Hammer Strength Pull-ups:
BW + 10 lbs x 3 reps x 3 sets
BW + 20 lbs x 3 reps x 2 sets
BW x 2 reps x 2 sets
My left shoulder has been hurting a bit after doing this exercise...

Push-ups:
BW x 15 reps x 3 sets

Inverted Rows:
BW x 12 reps x 3 sets

Elastic Band Punches:
10 reps x 3 sets

Videos:

Press:

Diet:

Protein = 328.3 grams = 43%
Fat = 118.7 grams = 34%
Carbohydrates = 182.7 grams = 23%
TOTAL = 3130 Calories

Overall Impression:

I saw Taken on Saturday night....Awesome movie. Next weekend has some good movies coming out. Gonna watch two for sure.

Diet

Leigh Peele's Fat Loss Troubleshoot E-Book

Saturday 31-01-09:

Protein = 331.8 grams = 47%
Fats = 108.9 = 29%
Carbohydrates = 205.3 grams = 24%
TOTAL = 3,340 Calories