Wooderson's Monthly Progress Update Log

[Wooderson]

Ok, to help me consolidate month-to-month changes, I'm making this monthly progression thread.

Typically I do a monthly update on the first Saturday following the first day of the month. I check weight, bodyfat (using calipers as well as electro-resistance scale), measure a number of different points on my body an take a photo.

Initial Update - May 10, 2009
Hello Stronglifts Forum Dwellers.

Thanks in advance for following me here and offering what ever help you can.

Brand new here, but have been messing with the Stronglifts routine off and on since January. I say off and on because I simply have not been consistent.

About me: I'm 37, married with two dogs and one cat. I love working outside (landscaping, gardening, hitting golf balls into the lake across from my house while having a couple of beers, drinking three to four Captain & Coke Zeros while mowing the lawn... you see where this is going?). I am essentially self-employed in the financial services field, running my own retirement planning practice.

I've been overweight more in my life than I have been in shape. The last time I was really in shape was ten years ago. I was working at Microsoft at the time, living alone only a few years removed from college graduation. I was going to the gym daily after work. I ate very healthy. I was obsessed with sports nutrition due to a prior stint in college with some deep biology and organic chem. I got down to about 200lbs and 12% body fat. I was pretty strong, not too shabby at all. Then I left work at Microsoft trying to figure out what I wanted to do since I knew being a cube jockey in the technology sector was not for me.

I kept up the daily work out until I hired on with a company in financial services. I began working 12 - 14 hour days studying for licensing exams. Once those were over I kept up the long hours auditing senior advisors in meetings and marketing to get my own clients. Not only did my gym time go from daily to zero, my nutrition went from obsessively good to Wendy's at 11PM nightly.

So fast-forward to now. I've been going to the gym for 10 days. I've been obsessing with meals and eating clean in general, but it's hard with a wife that does not and is naturally high metabolism.

Vitals
Height: 5'11"
Weight: 256.5lbs
Body Fat: 33%
Lean Mass: 171.9lbs

Measurements
Neck:18.5"
Chest: 48.25"
Waist: 49.25"
Hips: 48"
Bi/Tri: 13.75"
Forearm: 12"
Thigh: 26.25"
Calf: 17.25"

5x5:
Squat 65lbs
Bench 60lbs
OHP 60lbs
BWRow 20
Push Ups 32
Deadlift 1x5x60lbs
Assisted Pull Ups 19 @ 140lbs counterweight
7:23 minute mile[/list]

I can't do a pull up, obviously, so I'm using an assisted pull up machine. My goal is to get to 20+ on the 3xFail days for pull ups, and once I hit that I will reduce the counterweight by 10lbs and then work my way back to 20 reps, reduce again by 10lbs, etc. until I can do 1 pull up.

What are my goals? Get to 200 lbs with 8% bodyfat. Squat 1.5 x body weight and bench 1 x my body weight. 30 Pullups without stopping. I dream of a day I can do an iron-cross on rings, but i'll take things one day at a time on that. I run a marathon in under 4 hours, and I will attempt that when I get to 200lbs. I'm a bit scared of that as I get shin splints, so right now I am using an elliptical with a good amount of resistance. It is my hope that the squats will strengthen the muscles in the front of my shins enough that the shin splints will go away.

What's my plan? Go to the gym daily. Work the 5x5 beginners plan until I get to the goal of squatting 1.5 x my body weight. On resistance days I'll do 20 minutes on the elliptical, and on off-days I'll do 45 minutes on it. I love HIIT, but I really want to work my cardio over time in prep for marathoning.

In terms of eating, I've put together about 10 meals each around 250 - 450 calories (inclusive of post-workout creatine/whey shake) and I will have six meals daily to keep calories between 1800 - 2100 per day.

What's my plan? November 10th, 2009. That's six months away. I hope to beat that goal by at least six weeks, but that's my starting goal.

Please give me support, criticism, good jokes, internet sarcasm, Big Poppa Pump shoot-promo videos, Ric Flair mullets, etc. If anyone else is new and wants to add some kind of competition, I'm in!

Going forward I will post weekly pictures as well. I don't have my camera handy now, but here is one of me in August of 2008 about 10lbs lighter. Not apples to apples, but it'll have to do until my next week's photo.

[Wooderson]

Update #2 - July 5th, 2009

Wow, so pretty huge monthly update.

The only thing I have done since late May to measure progress is to step on the scale, and stepping on the scale has been a huge letdown. Every time I do, my weight has not changed. After going through the total inventory today, I am just amazed at what has happened in five weeks. Totally just amazed.

In general my food has been horrible. I'll eat half clean, half crap. I've been drinking a bit more than I should (and by a bit I mean a lot). I can only imagine how much better these results would be if I was operating optimally.

Monthly Update

Vitals
Height: 5'11"
Weight: 257.1 lbs, up .1 lbs since start
Body Fat: 27.4%
Lean Mass: 186.7 lbs

Since starting StrongLifts 5x5:
Fat lost: 14.4 lbs
Muscle gain: 14.5 lbs

Measurements
Fatty areas
Neck:18.00", down .5"
Chest: 45.00", down 1.25"
Waist: 47.00", down 3.0"
Hips: 47.00", down 1.25"
Muscle Areas
Bi/Tri: 15.00", up 1.25"
Forearm: 12.125", up .125"
Thigh: 27.50", up 1.25"
Calf: 17.5", up .25"

Since starting StrongLifts 5x5:
Inches lost in fatty areas: 8"
Inches gained in muscle areas: 2.9"

5x5:
Squat 160lbs
Bench 145lbs
OHP 120lbs
Inv.Row 27
Push Ups 36
Deadlift 1x5 160 lbs
Barbell Rows3 x5 140 lbs

Monthly photo:

[Wooderson]

Update #3 - August 1, 2009
Monthly Update

Vitals
Height: 5'11"
Weight: 259.2 lbs, up 2.1 lbs since start, up 2.2 lbs since last month
Body Fat%: 26.9%, down 6.1% since start, down .5% since last month
Lean Mass: 189.4 lbs

Since starting StrongLifts 5x5:
Fat lost: 15.1 lbs (0.7 lbs in since last month)
Muscle gain: 17.3 lbs (2.8 lbs since last month)

Measurements vs. Beginning
Fatty areas
Neck:18.00", down .5"
Chest: 44.75", down 3.5"
Waist: 45.50", down 4.5"
Hips: 46.00", down 2.25"
Muscle Areas
Bi/Tri: 15.50", up 1.75"
Forearm: 12.125", up .125"
Thigh: 27.87", up 1.62"
Calf: 17.50", up .25"

Since starting StrongLifts 5x5:
Inches lost in fatty areas: 10.75"
Inches gained in muscle areas: 3.75"

Current 5x5:
Squat 195lbs
Bench 165lbs
OHP 135lbs
Inv.Row Body Weight
Push Ups Body Weight
Deadlift 1x5 200 lbs
Barbell Rows3 x5 155 lbs

Monthly photo:

[Wooderson]

Update #4 - September 3, 2009
Monthly Update

Vitals
Height: 5'11"
Weight: 260.1 lbs, up 3.1 lbs since start, up 0.9 lbs since last month
Body Fat%: 23.9%, down 6.1% since start, down .5% since last month
Lean Mass: 197.9 lbs

Since starting StrongLifts 5x5:
Fat lost: 22.6 lbs (7.6 lbs since last month)
Muscle gain: 25.7 lbs (8.5 lbs since last month)

Measurements vs. Beginning
Fatty areas
Neck:18.00", down .5"
Chest: 44.00", down 4.25"
Waist: 46.25", down 3.75"
Hips: 45.50", down 2.75"
Muscle Areas
Bi/Tri: 15.50", up 1.75"
Forearm: 12.25", up .25"
Thigh: 27.63", up 1.38"
Calf: 17.38", up .13"

Since starting StrongLifts 5x5:
Inches lost in fatty areas: 11.25"
Inches gained in muscle areas: 3.50"

Current 5x5:
Squat 250lbs
Bench 160lbs
OHP 120lbs
Inv.Row Body Weight
Push Ups Body Weight
Deadlift 1x5 220 lbs
Barbell Rows3 x5 135 lbs

Monthly photo: (FYI... not my bras, brah...)

[Wooderson]

Update #5 - October 3, 2009
Monthly Update

Vitals
Height: 5'11"
Weight: 267.6 lbs, up 10.6 lbs since start, up 7.5 lbs since last month
Body Fat%: 27.2%, down 5.8% since start, up 3.3% since last month
Lean Mass: 194.8 lbs

Since starting StrongLifts 5x5:
Fat lost: 12.0 lbs (down 10.6 lbs over last month)
Muscle gain: 22.6 lbs (down 3.1 lbs since last month)

Measurements vs. Beginning
Fatty areas
Neck:18.00", down .5"
Chest: 47.00", down 1.25"
Waist: 47.75", down 2.25"
Hips: 46.00", down 2.25"
Muscle Areas
Bi/Tri: 15.50", up 1.75"
Forearm: 12.25", up .25"
Thigh: 28.00", up 1.75"
Calf: 17.38", up .25"

Since starting StrongLifts 5x5:
Inches lost in fatty areas: 6.3"
Inches gained in muscle areas: 4.0"

Current 5x5:
Squat 270lbs
Bench 170lbs
OHP 130lbs
Inv.Row Body Weight
Push Ups Body Weight
Deadlift 1x5 225 lbs
Barbell Rows3 x5 145 lbs

Monthly photo:



Commentary: Odd month. I was on vacation from Sept. 19th through Sept. 25th. We went to Puerto Vallarta, Mexico. I highly recommend it, and if you go, make sure to eat a a place high atop the city called Barcelona. The best paella I have ever had. Here's a photo of me enjoying it and the sangria:



Clearly happy. But vacation plus not working out and eating like hell in the week since I have returned have clearly made this month what I will euphemistically call a "dirty bulk". The moral of the story: vacations = fat gain and laziness.

Starting today I am doing the EC stack and beginning next weekend I will also begin a two-month cycle of Testraflex. Both cycles will end at the end of November.

Also, looking at my initial goals (200lbs, 8%BF, 1.5xBW squat by Nov. 10, 2009), I obviously need to adjust them. I'd like to drop my body weight to 230lbs or less by the end of the year while retaining my current muscle mass. That would put me at about 15% bodyfat, about 1/2 of where I am now. This means eat clean, and since I never have before, begin following Medhi's 8 rules. Also I'm going to go back to 45 min of slow-cardio 3+ times a week.

[lovestolift]

Looks like you had fun on your trip. Now it's back to business, right?

I must commend you for doing this. It's tough to put yourself on display in such an aboveboard manner. Keep up the good work. Let us know how you get on following the 8 rules as well.

[tuffnutts]

Jump right back in man! I see more triceps definition.

You're in this for the long haul. YOU CAN DO IT!!

[Barry101]

You can do it! Keep on going. Rest and diet are the hardest part for a lot of us (ME). You're look'n good.

[Wooderson]

Update #6 - November 2, 2009 Monthly Update

Please make all comments in my regular training log, here. Thanks!

Vitals
Height: 5'11"
Weight: 270.0 lbs, up 13.0 lbs since start, up 2.4 lbs since last month
Body Fat%: 27.3%, down 5.7% since start, up 0.1% since last month
Lean Mass: 196.3 lbs

Since starting StrongLifts 5x5:
Fat lost: 11.1 lbs (down 0.9 lbs over last month)
Muscle gain: 24.1 lbs (up 1.5 lbs since last month)

Measurements vs. Beginning
Fatty areas
Neck:18.25", down .25"
Chest: 47.00", down 1.25"
Waist: 47.50", down 2.50"
Hips: 45.50", down 2.50"
Muscle Areas
Bi/Tri: 15.75", up 2.0"
Forearm: 12.25", up .25"
Thigh: 27.50", up 1.25"
Calf: 17.75", up .50"

Since starting StrongLifts 5x5:
Inches lost in fatty areas: 6.8"
Inches gained in muscle areas: 4.0"

Current 5x5:
Squat 270lbs
Bench 155lbs
OHP 130lbs
Inv.Row Body Weight
Push Ups Body Weight
Deadlift 1x5 220 lbs
Barbell Rows3 x5 155 lbs

Monthly photo:

No monthly photos - my card says it is locked and the lock/unlock switch is missing, so I need a new SD card. I look almost exactly the same anyway and if you really want to see me in boxers, just scroll up. Cuz everyone like shots of fat dudes in boxers, right? Damn skippy.

Commentary:

I have just plain sucked since September 16th - the last workout I had prior to going on vacation. I got back and did not work out once the rest of September. In October I only went to the gym six times all month, and in the last 15 days I have gone three times. I did some strenuous labor each weekend which helps, but it's not part of 'the program'.

I made a post here on October 13th with my new goals and such. I've reprinted it below with a couple of modifications.

Mission 2: Lose Fat and Weight

What I have noticed in the last five months is that while working the SL5x5 I have been losing fat each month, but gaining weight overall because I have gained slightly more muscle each month than I have lost fat. That's good and fine and I'm very happy about that. I've gained strength and learned basic form. I've lost fat and gained muscle.

However, the downside to this seemingly good progress is that I have not been making smart food choices along the way. Fast food, pizza, "dirty bulking" and my natural propensity to drink due to a gregarious personality that typically has me at bars or at dinner with friends and clients have all kept me from losing fat faster.

My first 'mission" found me with what in retrospect were probably unreasonable goals. Some person probably could have hit them, but that would have been one phenomenal human (see first post of this thread for Mission 1 goals). My goals now for this next mission are, between November 1, 2009 and February 28, 2010:

• drop gross weight from 270 lbs to 230 lbs
• drop body fat to 15%
• squat @ 325 lbs
• bench @ 225 lbs
• OHP @ 170 lbs
• BBR @ 200 lbs
• deadlift @ 300 lbs
• hit workout 100
• do 3060 minutes of cardio on the elliptical

So a bit of commentary about the goals. Dropping 40lbs in four months is not hard. Dropping 40 lbs of fat in that same time period is probably significantly harder. To hit 15% body fat means I am gaining as much muscle as I waste, so I will need to keep my protein intake up. To that end I plan to eat 1gm of protein per pound of lean body mass, or basically 200gms / day. That's in my wheelhouse anyway. I'm going to try to go by the 8 eating rules as much as possible.

All the strength goals are just basic guesses of where I think I can reasonably be in four months. We'll see. They all seem reasonable from where I am currently.

Hitting workout 100 means working out just shy of 3 times per week on average. That should be pretty easy. The 3,060 minutes of cardio is 51 hours, or basically 45minutes every workout + an additional 12 cardio-only days. I've switched from the Bear (basically HIIT) to steady-state for two reasons: it's easier and it burns more fat even if it may not burn more calories. Honestly, I simply think it will be easier to do after all the other stuff than the Bear would be. That said, I am going to attempt the Bear (5x5 x 45lbs) every workout prior to doing the elliptical cardio.

One last point: if at any point along the way I hit a goal prior to February 28, 2010, I will revisit my goals.

Again, please make all comments in my regular training log, here. Thanks!