FLJ's Training Log

[FLJ]

Stats (As of 2 Jul 2009):

Age: 32
Height: 5'4'' / 1.63 m
Weight: 201 lbs / 91.1 kg
BF: 35.8% (according to bathroom scale with bio-impedance)

Goals:
I'd like to weight 150 lbs / 68 kg, BUT I am won't care about about my weight if BF% is 15%.
I DO want to get strong, I helped a friend move some furniture a month ago and I was embarrassed because I couldn't lift anything heavy.

Plan:
As it turns out I do love weightlifting (LOVE IT), but I hate going to the gum. I've cut out the excuses and built my own home gym thanks to all the advise here on the forum. It was the best thing I've ever done. No more spending time getting back and forth from the gym. No more nasty gym showers. Plenty of loud music... no more waiting for some nit-wit to finish using the squat rack. No more (unsolicited) comments about what I should be doing. No more rip offs (and fraud) from gym managment.

Diet Changes:
Since I'm trying to to lose fat while building muscle. I'm switching my diet from mostly carb based to more protein. Targeting 200g per day (I never eat that much, but I'm trying.) There isn't much else to cut out as I don't eat out very often and rarely eat junk food, just lots of carbs.

I'm a little behind in posting my log, but I had a some down time, so I thought I'd upload my training log to share with everyone.

[Barry06GT]

Starting is the single most hardest and important thing you can do.

Now that you have started, and I presume with only the bar as the rest of us did, you will be happy to see that advancement of your strength.

Your plan is to get stronger and loose a few pounds. Read some of the logs, and ask others, but I think you will find that weight training alone, or with a small amount of cardio, is the best route (as opposed to making the weight reduction your priority - just my un-asked for opinion ).

My wife dropped two pant sizes on StrongLifts alone, no cardio; so it is possible.

Good luck, and post your results!

.

[FLJ]

First week... thighs a little sore, but nothing to complain about. I wrote a little iPhone web app to track my workouts. I used a box to help with my form on the squats.

[Barry06GT]

A phone app - that is so cool!

Looks like you are making steady gains.

.

[wbradley1372]

That iPhone app is very nifty.

Are those colored boxes a reminder of how to load the bar? (black = 2.5#, green = 5#, yellow = 10#, ...)

[FLJ]

Exactly... My weights are color-coded so I don't need to do math in my head.

[FLJ]

[jpez]

Hi FLJ, I was just reading through your log, love the app you made!

Good luck with your lifts!

[Barry06GT]

Everything is moving right along!

Keep up the good lifts

[FLJ]

Progress so far:

I have been steady (and slowly) losing a bit of weight since I started a few weeks ago, I'm currently at 198.4 lbs / 89.9 kg at total loss of about 2.5 lbs. BUT, my 36 inch khakis are getting very loose, so I'm happy. The weights on the workouts are starting to get slightly heavy but I'm pushing through. My cheapio fat measurement scale says that I'm down to 35.2% BF. (down from 35.8%).

--- Thanks jpez. It makes the workouts much easier, I don't need to think about what weights I need to load on the bar.

[Barry06GT]

Progress so far:

I have been steady (and slowly) losing a bit of weight since I started a few weeks ago, I'm currently at 198.4 lbs / 89.9 kg at total loss of about 2.5 lbs. BUT, my 36 inch khakis are getting very loose, so I'm happy. The weights on the workouts are starting to get slightly heavy but I'm pushing through. My cheapio fat measurement scale says that I'm down to 35.2% BF. (down from 35.8%).

--- Thanks jpez. It makes the workouts much easier, I don't need to think about what weights I need to load on the bar.

Scale weight don't mean that much, but the BF loss is very positive!

The cheapo BF calipers are really the best for our uses. Just measure once a week, and as long as the numbers are getting smaller, you are moving in the right direction. Knowing your actual BF, in my opinion, is not that important. You know what you see when you get out of the shower/tub.

.

[FLJ]

I've switched from the Inverted Rows to the Barbell Rows. My weight is back up to 200 but I'm not really concerned because my new 36 inch shorts (which were very tight when I tried them on at the store), were a little big on me yesterday. Woohoo. I've really made some progress in just a short while. I have noticed that my forearms are much bigger although today I'm having some soreness in my arms. Still having trouble keeping up my plan of 2800 kcals/day without starchy carbs. I'm going to try to make it my main focus in the next week.

[FLJ]

This has been a good week. Definitely things are slowly getting harder, but no issues. And hey, I've finally gotten to use my 45 lbs plates.

[Barry06GT]

Woo hoo!

Got your big wheels on your dead lift!

With StrongLifts victory is always bitter-sweet. Next dead lift workout you will be facing 140...But no worries, you have been moving right up.

Congratulations.
.

[FLJ]

Right now, its always sweet, never bitter, my friend. I always look forward to SL. More weight = More gooder.