Final Weigh in of Phase 1

Today is the day before I begin my new soviet style strength routine. It is also the last day of my Big man on Campus routine. This is a perfect time to weigh in and complete a set of measurements. I can see how the first 12 weeks went, and have a started place for the next 6 weeks.

The goal of my first phase was to add a little muscle and lose as much body fat as possible over the 12 week period. I wanted to focus on eating healthy so that my muscles could recovery from workouts and the body fat would be used up as fuel. Because of the way I ate, I was able to add a strength and burn through excess fat. For instance I lost over 2 pound last week, but was able to increase my 1RM for bench press.

Here are the results from the last 12 weeks:

Starting Weight- 189     Current Weight- 172.2

Starting Body Fat%- 15  Current BF%- 8.4

Starting Chest- 39.5″      Current- 39″, this 39″ is up after an initial drop to 38″

Starting Bicep- 15.5″       Current- 15″, up after dropping to 14.75″

Starting Hip- 39.5″          Current- 37″

Starting Waist- 35.5″      Current- 31.5″

Starting Thighs- 23.5″    Current- 22″

Starting Calves- 15.3″     Current- 15″

Starting Forearms- 12″   Current- 15″

Starting Shoulders- 44″  Current- 47″

Starting Neck- 16″            Current- 15.5″

 

Starting Bench Press- 205 Current- 220

Starting Squat- 300         Current- 310

Here are my Latest pictures compared to week 1:

R Front 1R Front 4R Side 1R Side 4R Flex 1R Flex 4

So far so good I think. Over the next 6 weeks I will be looking for muscle growth. I will also be monitoring my calories to ensure I maintain weight. By maintaining my weight I should see fat loss equal to the muscle gain. About 0.3 lbs of fat loss with 0.3 lbs of muscle gain. Later today I will talk about my plan for calorie intake over the coming weeks.

 

 

1 Rep Max Test

Alright, so today was my 1RM test day. In order to follow the soviet routine I have been talking about I need to know my 1RM. Throughout the routine you are required to perform the exercises at percentages of your 1RM.

I was actually really excited about this. I have never tried to  see how much weight I pull doing a chin-up, I have never tried to max out my squats, and only recently did I attempt a max at bench press. So today was going to be a first for me, and I was excited to see what I could do.

I began by performing the bench press. Two weeks ago I tested and lifted 215 pounds. Today I started by performing a set of 6 reps at 180 pounds. I just wanted to warm up a bit and let the blood flow. I then put completed 1 rep at 210. I added 5 pounds and completed a rep at 215. Next up was 220. Since this was a new weight for me, I found a spotter and let him know I was shooting for a new max and I may not get this weight. I lifted the bar off the rack, lowered the bar and pushed, pushed, pushed- for about 5 good seconds I pushed and breathed and slowly completed the rep without help! I did not try for 225 and happy accepted 220 as my 1RM.

Just as I will be completing my workout, I moved to the squat. I wanted to ensure I tested in the same order of my workout. This way if I am tired and  the max is lower and so the percentage will fit in the program and I want try to push a weight that is higher than my muscle strength. I again completed a lower weight warm up, and moved into single squats. Starting at 280 I worked my way up and finally maxed out at 310.

For the chin ups, I bet you can’t guess what I did? LOL I warmed up and then completed single reps with different weights hanging off my belt. I started at 65 pounds and maxed out at 80!

So now my started benchmark is- Bench press 220, Squat 310, Chin-ups 80.

After completed the workout I did a Crossfit routine from earlier in the week. The routine specifically focused on the movements in the 13.1 from the Reebok Challenge. So for me the WOD was:

12-9-6-3 reps of

95# Snatch

Burpees

 

I completed the WOD in 7:10

Unfortunately this was still pretty tough for me, and while I wanted to use tomorrow as a retry of 13.1, I will be using it as rest day and prepare myself to start the soviet routine on Monday.

Now for a good solid dinner

Weigh-in Day

Alright. So it has been another 2 weeks and it is time to weigh in and see how things have progressed. As far as I can see, I do not notice differences between the photos from two weeks and today. This isn’t a big deal, as long as my measured stats are changing I am on track and doing what I want to do. The aesthetic changes will come, and that is usually the hardest part of a program.

Lets see how the past two weeks have gone:

Weight- 175.4lbs, 2.2lb loss

Body fat %- 10%, 1% drop

Chest- 40″, Still not back to where it was on day 1, but it is up 1″, and is growing since the fat dropped off

Arms- 15″, is a drop of less than a quarter inch, and with my strength increasing I believe that is a fat loss

Hips- 38″, down an inch

Waist- 32″, down 3/4″

Thighs- 22.5″, .5″ drop

Calves- 15.5″, no change

Forearms- 12″, No change

Neck- 16″, no change

Shoulders- 48″, 1/2″ increase

from now on I am going to do the first week’s pictures beside the newest pictures. Here they are:

R Front 1 R Front 3 R Back 1 R Back 3 R Side 1 R Side 3R Flex 1 R Flex 3

Let me know how your workouts and goals are coming along!

 

Weigh-in Day

So this morning, Sunday, was weigh-in day. There was good news and bad news. First the bad news, well that’s exaggerating. The “bad news” is that I gain 0.8 pounds. The reason I say this is exaggerated and therefore not really bad, is because while it moves me away from my goals, it happens to everyone during the course of a weight loss program. Sometimes the body plateaus and needs a to hold on to a little extra. Another reason this is a little exaggerated is because I did not follow my calories last Sunday.

Last Sunday was Superbowl Sunday! I watched how much I ate, but I did not regulate what I ate. I ate bacon wraps, dessert bars, hamburgers, chips and salsa, veggies and spinach dip and some wine and beer. As you can see just one of each of those items would put me over half my daily calories, and by the evening I have less than 1/4 of my caloric intake left for dinner. Between Sunday and Monday, I weighed in Tuesday, I went up to 181.

So now the good news. I went up to 181, but lost 3 pounds and dropped to 178. So despite a huge gain early in the week, I maintained focus and dropped the extra weight. This morning I used my calipers and calculated my body fat. This week I am down to 10.5%.

So at the end of 7 weeks I am down 11 pounds and weigh 178. I am down 4% body fat and am at 10.5%. I have 5 weeks left in phase one! Next week is a full measurement and weigh in with pictures.

Week 5 Weigh-in and Progress

Alright! So despite getting a little bored and afraid of plateaus during week four, I made it to my next benchmark. I just finished week 5 of phase one of my training. I have 7 weeks left til phase 2 and I am already beginning to some results. This week my number were a little deceiving and so I had to look at what was happening and what has been happening.

Over the first 3 weeks, before I started taking pictures and checking in with you all, I lost a lot of weight quickly and saw dramatic drops in size. This was ok because my strength wasn’t waning and so it was all fat. This week i have seen my strength increase, but my numbers are still lower than when I started. This is also good news. This shows that I am slowly building muscle, and am now beginning to lose fat while adding lean mass. The only numbers not going up are my weight, waist and body fat!

Here is what the last two weeks looks like:

Weight down to 177.6, this is 12.4 pounds in 5 weeks

Bodyfat has dropped 1% in the last two weeks

Chest grew 1 inch in two weeks

Biceps are up 1.5 inches in two weeks

Hips grew .8 inches in two weeks

waist down 1 inch!

Thighs, quad growth of .5 inches in two weeks

Calves up .25 inches in two weeks

Shoulders have increased size by 2 inches in two weeks

and my neck is up .5 inches in two weeks

So statistically the workout program is working and everything I could ask to be happening is. Now for the pictures. I believe there are a few difference that can be seen in the pictures, but I can tell day to day there are some big changes. Pictures can be deceiving, but they say it take several weeks for you to noticed a change and even longer for strangers.

Here you go:

R Side 2 R Back 2 R Flex 2 R Front 2

Next benchmark- week 7