TL Health and Fitness Initiative 2011 - Page 136

On March 21 2011 23:24 RosaParksStoleMySeat wrote:
lol at my Madcow excel file.

I'll be benching 100kgx5 in nine weeks
I'll be deadlifting 175kgx5 in nine weeks
I'll be front squatting ... 81kg in nine weeks

fml. Can I just follow sessionly progression on front squats for now?

On March 21 2011 23:29 sJarl wrote:


hmmm could you link me that excel file? I'd like to bench 100kg x 5 in 9 weeks. Or better yet, the whole program.

On March 27 2011 08:15 Razvy wrote:
Hi there. I had a pretty intense self realization over the last few weeks, and it's led me to make some pretty significant changes in my life. I'm probably not going to be updating myself in this thread every week, but I do want to put down what I started at.

There is so much information at the front of this thread that I'm going to go back and read it all, but I wanted to get this down first.

Razvy

Age: 27 || Height: 6'2" || Weight: 315lbs

Starting Date: 03/22/11 || Goal Date: 09/22/11

Weight goals -- I want to be much skinnier in 6 months. I've always been a 'big guy', but I didn't start getting 'fat' until ~5 years ago. I've honestly never attempted to go on a diet before. I've never been to a gym. I simply don't know where to start, so I choose to start with Cardio, and lots of it.

Training goals -- I've started out walking 2 miles a day every day this week. I plan on doing that every day for a month. Then I plan on jogging that 2 miles every day for a month. Adding more distance when I feel comfortable, eventually to at least 3.2 miles. Then I plan to add riding my bike to work every day it's nice enough to do that out (10 mile round trip).

Nutrition goals -- I don't have specific nutrition goals yet... I currently work overnights at a gas station, and before this week I'd drink ~100 oz of soda a night easily. I've more or less quit that cold turkey, replacing it with coffee and water, and getting by fine. I still think I need caffiene somehow, and coffee is the 'most healthy' thing I can get for free. Aside from that, no more fast food, much less snacking, and smaller portions around the board.

Misc goals -- 5k fun run in the middle of September I plan winning. Ok, not winning, but I plan on doing my best in it.

Quit Smoking. I smoked ~3-4 packs a week, but I've been clean for 7 days now, and have very little desire to start again. I don't foresee this to be a problem.

On March 27 2011 08:52 Slithe wrote:


Do you have green tea available as well? That's an even better alternative than coffee. Either way, good move by quitting the sodas. That alone will cut a LOT of calories from your diet.

On March 28 2011 00:03 Razvy wrote:


We have the stuff like Arizona green tea cans, but that isn't free for me. I'll probably end up switching to it anyway since I finally did a wee bit of research... I was sticking 2 little coffee creamers in each cup of coffee I had, and I just looked up the nutrition facts on that... and it made me a little sad, each tbsp has ~45 calories and 2g of fat. So while I don't drink as much coffee as I did soda, it still had ~100 calories per 12oz instead of the 150 calories per 12oz that Dr. Pepper had, but it also has ~4g of fat which Dr. Pepper does not.

I suppose a job where I don't work overnights would be the best thing to change...

On March 28 2011 03:21 Advocado wrote:
So a small status update from me while I'm listening to the TSL3:

I've been making some progress on the PC but didn't see it was actually 5x3. Been doing it 5x1 deadlift style, and that's just plainly wrong according to what I read earlier in the thread. Gotta adjust that and my form at the exercise. Still need to get me some goddamn shoes, but don't want some in the wrong number.

Other than that I haven't been making much progress due to being sick with a cold, and D-vitamin hasn't been very useful.

My lifts are kinda pathetic and I haven't made enough progress at all despite being on the SS program for a long time. From my viewpoint it's because of my erratic sleeptimes and that I probably aren't eating enough and been having some off days at the gym (a few days downright missing it). Training in the morning is a weird thing but it feels right for me since I get so much anxiety if I train with people who lift a ton more than me (gym is still full of huge guys at primetime). Been thinking about buying some weightgainer, creatin, protein powder to help me get the nutrion right.

Other than that I found an interesting two split work-plan for beginners (seems really interesting after I've done SS for the last 4 months).

http://www.news.bodylab.dk/artikler/261-storre-muskler-back-to-basics
Most of the site is in danish, but the there is GIFS and the first column of exercises are monday/thursday and the second column is tuesday/friday. Just wanted your opinion on the plan, probably won't be doing it until I get my other aspects sorted out (no workplan will work if I don't eat and sleep enough period)

Now I'm going watch Idra smash some toss.

On March 27 2011 08:52 Slithe wrote:


Do you have green tea available as well? That's an even better alternative than coffee. Either way, good move by quitting the sodas. That alone will cut a LOT of calories from your diet.