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… 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’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…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’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’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]

Originally Posted by Aztech

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...

Originally Posted by JayC

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