Wooderson's Training Log: Fat to Fit

[Wooderson]

I'm not 100% sure why no one else has brought this up but I guess I'll be the bad "guy". Do you realize that you're eating the amount of calories required for my maintenance? And I'm only 5' tall and 140 lbs.

If I take your weight and multiply by 16 (maintenance) I end up with 4000 calories. I know you want to lose fat but don't starve yourself. Eventually eating that far below maintenance is going to catch up to you. Remember what Barry said.

The trick is you can't starve yourself. Your body is way smarter than you, and will quickly do what it takes to preserve. Just eat as healthy as you can. The weight will slowly go up, you will get stronger. Bigger muscle requires more energy. You will even burn more calories when sleeping.

Now that I've been the bad guy I wanted to say welcome to the forum and good luck with acheiving your goals.

I don't think you've been the "bad cop", I simply think we've read competing theories on what is maintenance and what is not.

[Wooderson]

Workout #14 done 5/30/2009

• Squat: 5x5 x 110
• OHP: 5x5 x 110
• Deadlift: 1x5 x 110
• Barbell Row: 3x5 x 110
• Prone Bridge: 3x30s
• Elliptical: 25m, 1.59 miles

I stalled on the OHP. I got the 5x5 done, but on about the third set they began getting real tough and my form started sagging. It was tough enough that in the fourth and fifth sets the final reps were done in a similar fashion to kipping a pull-up! So workout 16 everything will move up in weight except the OHP.

[Lazarus]

I struggled with my OHP form today too, but I think it's just that my right arm is stronger still. It's hard to describe, it feels my left elbow loses stability and flops around everywhere, but then in the mirror it's not really moving. How long do you take between OHP sets? That's the other odd thing about OHP, I don't really feel tired after a set, but I know I have to wait a good while or I'll fail. Squats I just wait till I've caught my breath completely, and I know my muscles are good to go also, seems much more natural. I'm still new so maybe they will seem natural too, eventually.

[Wooderson]

I struggled with my OHP form today too, but I think it's just that my right arm is stronger still. It's hard to describe, it feels my left elbow loses stability and flops around everywhere, but then in the mirror it's not really moving. How long do you take between OHP sets? That's the other odd thing about OHP, I don't really feel tired after a set, but I know I have to wait a good while or I'll fail. Squats I just wait till I've caught my breath completely, and I know my muscles are good to go also, seems much more natural. I'm still new so maybe they will seem natural too, eventually.

You and I are experiencing similar things. My left elbow is a bit sore as well. I've been taking the full 60 seconds between sets. I think next time I'll do two minutes between sets.

[maroon]

I struggled with my OHP form today too, but I think it's just that my right arm is stronger still. It's hard to describe, it feels my left elbow loses stability and flops around everywhere, but then in the mirror it's not really moving. How long do you take between OHP sets? That's the other odd thing about OHP, I don't really feel tired after a set, but I know I have to wait a good while or I'll fail. Squats I just wait till I've caught my breath completely, and I know my muscles are good to go also, seems much more natural. I'm still new so maybe they will seem natural too, eventually.

I get this on the OHP too. Feel ready pretty fast after a set but from experience it will just result in failing if I don't wait for a few more minutes. Odd huh
I've gotted used to it, but it just doesn't feel natural like on the other lifts. Like you say.

[Lazarus]

I check the clock every few sets, I estimate I'm currently at ~90 seconds between OHP sets, I can only assume that will go up as the weight goes up.

[Wooderson]

Workout #15

• Squat: 5x5 x 115
• Bench: 5x5 x 110
• Inv. Row: 3xF 6/5/4
• Push Up: 3xF x 15/10/10
• Rev. Crunch 3x12
• Elliptical: 25m, 3.04 miles

Everything ok. I wish I could break though the 15 Inverted Row and 35 Push Up plateaus. The inverted rows are killer.

[Wooderson]

Workout #16 done 6/6/2009

• Squat: 5x5 x 120
• OHP: 5x5 x 100
• Deadlift: 1x5 x 120
• Barbell Row: 3x5 x 120
• Prone Bridge: 3x30s
• Elliptical: 25m, 2.68 miles

Unfortunately I had three days off since the prior workout. I was out of town for a band gig and not really in a position to find a gym or anything.

Since I stalled on the OHP last time (with horrible ofrm) and realizing that when I did the 100 I also had bad form I both deloaded back to 100 lbs and repeated it. I will do 100 lbs the next two workouts I do OHP before increasing the weight again.

Barbell row is getting tough.

[herf]

If you are still losing fat but stalling this early on, I would suggest another 250 calories a day. Maybe add in some more chicken or red meat to get this.

Good work though! You have me beat on the elliptical. I should really work on this.

[Wooderson]

Workout #17

• Squat: 5x5 x 125
• Bench: 5x5 x 120
• Inv. Row: 3xF 7/6/5
• Push Up: 3xF x 13/11/10
• Rev. Crunch 3x12
• Elliptical: 25m, 1.98 miles

Bench getting tougher. Broke though my plateau on the Inverse Row by doing 2 more than I have previous. Let's see how that holds!

Unfortunately I've been working such hours that I can't get to the gym much and haven't been since Sunday. Working 6am to midnight will do that though.

[Wooderson]

Workout #18 done 6/5/2009

• Squat: 5x5 x 130
• OHP: 5x5 x 100
• Deadlift: 1x5 x 130
• Barbell Row: 3x5 x 130
• Prone Bridge: 3x30s
• Elliptical: 25m, 2.59 miles

I hate that I am only getting to the gym about every three days right now, but I'm lucky I am getting that in at all.

I am still @ 100 on the OHP. Feels a bit easier which I chalk up to both strength gain as well as more energy as I've recently started the famed EC stack. I'll increas to 110 on my next OHP day.

Also, I did 5x5 on the Barbell Row. I just kinda forgot I was supposed to only do 3x.

While I was doing the BBell Row, a kid asked if he could alternate sets with me. Sure, no probs. He was curling the 130 I was rowing. I'm guessing he was 5'7" - 5'8" and he was big - tons of muscle. We started talking and I find out he's only 16. Wow man. I wish I had have started working out like he does when I was his age.

[Wooderson]

Workout #19 done 6/18/09

• Squat: 5x5 x 135
• Bench: 5x5 x 130
• Inv. Row: 3xF 11/9/5
• Push Up: 3xF x 13/11/10
• Rev. Crunch 3x12
• Elliptical: 45m, 4.22 miles

Workout #20 done 6/22/2009

• Squat: 5x5 x 140
• OHP: 5x5 x 110
• Deadlift: 1x5 x 140
• Barbell Row: 3x5 x 140
• Prone Bridge: 3x30s
• Elliptical: 45m, 6.02 miles

Workout #21

• Squat: 5x5 x 145
• Bench: 5x5 x 140
• Inv. Row: 3xF 10/10/5
• Push Up: 3xF x - totally forgot to do these today
• Rev. Crunch 3x12
• Elliptical: 45m, 6.15 miles

So a few things. I totally burst my inverted row plateau and have hit a new one.
On workout #20 the 110lbs OHP was tough but I did it with good form. It was way easier than last time I tried it and shot my form apart a few weeks ago.
On the bench, I won't be surprised if I stall in the next month or so.
Cardio wise I've decided that every time I do cardio I'm going to at least do a 10k/6 miles. I'm going to try to go to the gym on the off days and do the same. Each month I want to add a mile. Granted, it is on an elliptical and not running, but that's all I can do right now. I get horrible shin splints so until I lose some weight and strengthen my shin muscles through squats.

[Lazarus]

Glad to see that you're getting more time to work out this week.

Have you considered slowing down the increases on the OHP and bench to 5 lbs at a time, now that you are near your limits for those exercises? I wouldn't say anything but the program has 5 lbs increases as the default for those lifts already.

[nburge]

hey man - good progress, especially when you're working so hard... how's the fat loss coming along? I've been having some success with really restricting my intake Mon-thursday then eating normally over the weekends. I feel tired and irritable through the weekdays but the fat is slowly going. I guess I have to take some pain for all the enjoyment I got when I ate it in the first place!!!

keep it up.

[Wooderson]

Have you considered slowing down the increases on the OHP and bench to 5 lbs at a time, now that you are near your limits for those exercises? I wouldn't say anything but the program has 5 lbs increases as the default for those lifts already.

Yeah. I am going to try another 10lb increase next time, but I won't be surprised if my form is jacked. If so I'll stay at 110 for three rounds and then go to 5lb increases.

hey man - good progress, especially when you're working so hard... how's the fat loss coming along? I've been having some success with really restricting my intake Mon-thursday then eating normally over the weekends. I feel tired and irritable through the weekdays but the fat is slowly going. I guess I have to take some pain for all the enjoyment I got when I ate it in the first place!!keep it up.

I've generally been having poor caloric intake. I'm doing well, eating clean and tons of protein Mon - Thurs as well, and then drinking a lot on weekends. Long story short I am in a tribute band to a singer/songwriter buddy of mine that died early in the year. Our first show was last week and rehersals were weekends prior to that. They all involved a lot of beer. I haven't weighed myself or taken a body measure in a month. I am betting my weight is still the same and my body fat is probably as well. I have gained about 4 lbs of muscle though in the 8 - 10 weeks I've been doing 5x5.

I am putting the excess behind me though. Part of my training is not simply to get strong and get in shape, but this is phase one of a three phase training for me to climb Mt. Everest, and it's time to throw off distraction and get serious.