IHateMyJob2004 - Official 2012 Weights and Running Log

[IHateMyJob2004]

I am going to try this out and see how it goes. I am going to post all of my exercise sessions with some detail. If I don't post for a while, please PM me and tell my lazy ass to get back to it.

2012-01-02 (yyyy-mm-dd)
Running:

distance: 3.35 miles
time: 33:21 minutes
pace: 9:57 minutes

notes: Time got messed up for the first minute or two as I was fixing my headphone cable which was being a PITA.

Also, the Runkeeper app is awesome and Pandora is awesome. These two things make running fun!


EDIT: Adding some info ...
At my age and weight, my Basil Metabolic rate is something like 1970 calories (different calculators give different numbers in the 1925-2075 ball park). If I laid in bed all day, that is how many calories I would burn.
Because i walk around all day and intensively exercise 5-6 days a week, my actually daily burn rate is more like 2800 calories.

My body fat is at around 14% right now. Not as bad as I thought it would be. (based on 34" waist and 210 pounds)
http://www.bmi-calculator.net/bmr-calculator/

 

[IHateMyJob2004]

Weight:
208.4

Hack Squat:
130x5-5
180x5
215x5-5-5-5-5


Bench Press (previously on 2nd stall at first time doing 5x5x185, this is attempt 3):
135x5
155x5
185x3-3-3-1-2 (fail 3, next time is 1st deload at 185)

So, that is what happens when you skip 2.5 weeks of workouts. Last try at 185 was 5-5-4-3-4.


Upright Rows:
90x5-6
115x5-5-5-6-5

Note: History is that at 5x5x135 I was having form issues so I deloaded to 100 and have thus far built back to 115.


Toe Raises (standing):
130x15
180x15-15-15-10 (hand grip could barely do last 15 and 10)


Barbell Arm Curl:
60x5
80x5
85x3-3-3-3-2 (first fail at 85)


QUESTION:
After 2.5 weeks off, should I treat my 3rd fail in the bench as the first and see what happens?

 

[IHateMyJob2004]

2012-01-04

Basketball: 5 on 5 pickup for 90 minutes

At my weight, my last run burned about 500 calories:
http://www.nutristrategy.com/caloriesburnedrunning.htm

Accordign to this:
http://www.self.com/calculatorsprograms/calculators/caloriesburned/basketball
I burned about 900 calories last night.

Tonibht
My hammys kill and tonight I have to do stronglifts/deadlift day.

Food intake horrible:
Monday: donut to ease transition of going back to work. And someone brought leftover apple turnovers into work.
Wednesday: Fresh fudge and left over x-mas cookies broguht into work by coworkers. Beer and wings after b-ball.
Thursday: Taco salad day at work cafeteria.... doh

The only redeeming quality is that I have had good breakfasts other than Monday and salads once or twice a day. No other garbasge other than what was mentioned.

 

[IHateMyJob2004]

2012-01-07

Weight
pre-run: 212.2

Running:

distance: 3.66 miles
time: 35:59 minutes
pace: 9:51 minutes
calories burned: 637 calories

notes: After 2.5 miles I was starting to get tired legs. Spent maybe a minute walking to recover but barely recovered. Probably had a 9:20 pace till then. Did hump the last two minutes. I think I ran about 1/4 mile in two minutes (8 min pace) so that was a nice finish.

Still pissed:
I was exhausted on Thursday so I went to be. So I skipped weights. And food intake has been horrible. Hoping to make a fresh start with the diet on Monday. Weights on Sunday.

 

[IHateMyJob2004]

1/8/2012

Weight:
211.4

Hack Squat
130x5-5
180x5
220x2-4-5-3-3 (FAIL 1)

NOTE: Surprised to fail at this weight.


Bench Press:
135x5
155x5
185x5-5-5-3-2 (FAIL 2)

NOTE: Due to long hiatus, treating previous attempt as fail 1.
NOTE 2: First set of 5 felt easy!?!?!?!
NOTE 3: 2011 numbers not in thread. The set at 185 was on par with my last good set in 2011.


Upright Rows:
90x5
110x5
120x5-5-5-5-6

Note: History is that at 5x5x135 I was having form issues so I deloaded to 100 and have thus far built back to 115.


Toe Raises (standing):
0x25
130x15-15
150x15-20-25

NOTE: Will either up 150 or increase sets next time

 

[IHateMyJob2004]

1/9/2012

Weight:
206.6 pounds post run (new record low for any time weighing myself)
Probably 209 or so pre-run. I sweat alot.


calorie intake note
According to my fitday.com log. I took in 2000 calories, 126 grams of carbs and 136 grams of protein. Way more carbs than I would want to take in but I'll live with it for today ...

Not bad, a 900 calorie deficit!

Running:

distance: 3.84 miles
time: 37:01 minutes
pace: 9:39 minutes
calories burned: 719 calories

NOTE: Picked a way to hilly path. Atleast 3 big climbs that I regretted having to do.

 

[IHateMyJob2004]

1/10/2012

Body Weight:
207.6 (pre-lifting)


Hack Squat
150x5-5
190x5
220x4-5-5-5-5


Military Press:
95x5
115x5-5-5-1-0 (FAIL 1) (wrist in bad form on attemp 3)

NOTE: Had a deload at 120. Nearing the second attempt at 120.
NOTE: How I go from 5-5-5 to 1-0 is beyond me.

Deadlift:
130x5
180x5
210x5
230x5-5

NOTE: Stronglifs says 1x5 for deadlift. It's late, I'm tired. Done for tonight.


barbell arm curl:
60x
70x
80x

NOTE: Skipped

Previous attempt was at 85 but should have been 80 due to first fail on prior 5x5 attempt.

 

[SociallyChallenged]

Rest longer for military press. How long do you rest between sets now?

 

[IHateMyJob2004]

For the hack squat, I probably do a good 3 minutes. Possibly more.

Military press could definitely be a rest issue. If I had to guess, I'd say that I waited 2-3 minutes. I know that I should wait up to 5 minutes when having stall issues.

Something is wrong with my military press form. I am convinced that is the exercise that is irritating my shoulder on occasion. Could be a combo of shoulder mobility and rotator cuff strength. I have started to work on those issues.

 

[IHateMyJob2004]

2012-01-11

Basketball: 5 on 5 pickup for 80 minutes

NOTES:
Blocked a pass with my right arm that torqued my shoulder which aggravated my shoulder pain. 2 hours later, it feels good again. Well, like it did before the torquing occurred.

Doing hack squats and dead lifts the day before basketball is not a good idea. My quads were not in pain, but they are definitely fatigued. Well, need to lift on Thursday. Friday is a day off. Saturday is running, Sunday is weights.

I'm starting to think that now that I am into heavier weights that I should do more rest days if I do cardio 3 days a week. Any suggestions?

 

[IHateMyJob2004]

Starting to get overuse injury in my right knee. Woke up this mroning and it is just in rough shape. Going to update my routine to have more off days. Today was supposed to be Strong Lifts day. Not sure if I am oding it. If I do, I may skip the hack squat. Jsut do bench and bent over rows. Possibly toe raises but that is a maybe due to knee stress concerns.

Diet wise, I have probably been at a 500-800 calorie deficit this week on a daily basis. Protein might be a bit high. Problem is that I am doing well over 100 grams of carbs. Typically like 130.

A 500 calorie deficit each week shoudl result in 1 pound of fat loss.

 

[SociallyChallenged]

For the hack squat, I probably do a good 3 minutes. Possibly more.

Military press could definitely be a rest issue. If I had to guess, I'd say that I waited 2-3 minutes. I know that I should wait up to 5 minutes when having stall issues.

Something is wrong with my military press form. I am convinced that is the exercise that is irritating my shoulder on occasion. Could be a combo of shoulder mobility and rotator cuff strength. I have started to work on those issues.

Bring a watch with you and time it. A lot of people I've worked with think they wait long enough, but they actually only wait about half the time they're supposed to. Time your wait for 3min between sets and see if it changes. If not, you may have to mix things up a little bit by lowering the weight and upping the reps. Sometimes just mixing things up can help.

Is there any way you can post a video from both the side and the front while you complete a military press? Pressing exercises can very easily aggravate the shoulder. Is the pain at the front, on top, on the back of your shoulder? A mixture? Do lighter weight sets hurt too? You may want to back off on the linear progression for pressing atm and give it some time to heal.

 

[IHateMyJob2004]

I have a clock in the basement. I think the 2-3 minute number is fairly accurate.

I could post a video but it may be a few days. Next military press day is this weekend.

For military press, the pain forms in the top front of the right shoulder. Actually, I'd say it is right in front of the bony structure in that area.

Lighter weight sets don't bother it as much (or at all really) but I think it is because I am better with form at lighter weights. I did take a week off at x-mas and my knee and shoulder recovered to about 95%.

I think this occurs because I stop paying attention to form and bring my elbows back so they stick straight out. I also sit at 90 degrees. I could use the decline on my bench (80 degrees maybe?) .... but then I'd have no where to rack the weight when done. Need that damned cage. I've bascially watched the rippetoe video on overhead press and adopt that to military press as good as I can. Elbows in front of the bar. Forearms straight up and down. Not sure if I am supposed to activate back muscles. Due to the nature of the exercise, I do activate the core. I might be missing chest out shoulders back if that is supposed to be part of it.

 

[IHateMyJob2004]

2012/1/12

Body Weight:
207.8(pre-lift)


Hack Squat:
Skipping due to knee pain


Bench Press:
135x5-5 (about 8 of those were good form)
165x5 (mostly good form but hard to keep shoulders squeezed)
185x4-4-4-2-2-1

NOTE:
185 set 1: X:47:00 finish time ... form sucked.
185 set 2: X:51:00 finish time ... form better but still lacking
185 set 3: X:56:15 finish time ... form getting better ... almost got 5th up.
185 set 4: X:01:30 finish time ... first two were better form. just no strength for #3
185 set 5: X:06:30 finish time ... barely got 32 up wih very bad form
185 set 6: Tried a 6th to see if I could do 1 with good form. The answer is no.


Bent Over Row:
90x5
110x5
125x5-4-5-5-5-5

NOTE: On set 2, did all 5 but cheated on last rep (bad form). Did 6th set to give myself a pass.


Barbell Arm Curl:
65x5-5
85x3-3-2-3-2 (fail 2)
NOTE: attempt 2 at 85#
Need micro-weights


MISC:
I played with an empty bar doing military press. I think my issue might be as simple as having a hand grip that is too wide. Outer edge to outer edge of hand is 32". Inside oh hand distance is about 25" (edge of pointer finger, not thumb). Shoulder width is about 20".

 

[SociallyChallenged]

If I'm getting what you're saying right, you do military press seated? If that's the case, then you need to stand up. Most of the time, people don't properly extend their thoracic spine as they need to achieve full shoulder flexion if they're sitting. Try it standing, see how that goes. I'd never suggest doing barbell military press seated.

 

[IHateMyJob2004]

If I'm getting what you're saying right, you do military press seated? If that's the case, then you need to stand up. Most of the time, people don't properly extend their thoracic spine as they need to achieve full shoulder flexion if they're sitting. Try it standing, see how that goes. I'd never suggest doing barbell military press seated.

When standing, isn't that called overhead press? I don't do that because my basement ceiling is too low.

EDIT: I guess military pres can be done seated or standing. So, how is the standing military press different than overhead press?

Reading a little bit, I think hand position is part of my problem.

Also, I plan on moving this summer. If that happens, I should have abasement with 8' ceilings. (One home that is a VERY long shot has 12' ceilings in the basement)

 

[IHateMyJob2004]

Military press issues:
I am reading about military press form. I am convinced i have two issues.
1) Hand position to far apart.
2) I am letting my elbows flare out. They should not be going out to my side as I press.

 

[IHateMyJob2004]

1/16/2012

Weight:
209.4


Hack Squat:
attempting 220 for second time
130x5
150x5
180x5
200x5
220x5-5-5-5-5


Military Press:
attempting 115 for second time. A fail here means I go to 3x5xXXX in the future
95x5
115x5-5-5-5-5
NOTE: Form issue was flaring elbows out to early. Tried correction @95 and it became obvious. Also, hand position was to far out so I moved that in. Another note is that some people only go to the chin/mouth area as a lower limiot to be safe. I tried it out and it felt much better. Less ROM though. In the end, all these changes made the exercise a much more enjoyable task.


Deadlift:
Stronglifts says 1x5 for deadlift. I usually do more than that but now i am getting into heavier weights.
130x5
180x5
210x5
240x5-7


Barbell arm curl:
Attempt 2 at 85
65x5
85x4-4-3-2-2 (fail 2)
NOTE: Found fractional plate on Amazon for $7 (2x1.25 pound plates for $7)


Control drills:
Did some of these control drills:
http://www.bodybuilding.com/fun/likness22.htm
Wow, 9 pounds never felt so good!


Diet:
Ashamed of the sub I had for lunch. Proud of hte salad for dinner. 1700 calories in today so far. Guessing I'll be at around 2000 when I go to bed.

Today:
calories: 2,110
carbs: 142.2 g
protein: 101.6 g

 

[melchoir]

Personally I'd up your protein and drop your fats a little bit.

On my cut, yesterday I ate:
1765 calories, 169g carb, 46g fat, 191g protein

 

[IHateMyJob2004]

I've read up on protein a little bit. The average person needs 0.33 g per pound. People trying to build body mass need 0.5-0.75 g per pound. The people that need 1+ g per pound are typically very strong individuals.

24 hours after weights I try to get maybe 120 grams of protein in. Half through diet and half through whey powder. I was a little low. on Monday. But I am trying to correct the 150 g I used to take in which was overkill and too much can be bad for your health.

My fat on the given day was 116 g. I am mostly bother by carb intake to be honest.

 

[melchoir]

I've read up on protein a little bit. The average person needs 0.33 g per pound. People trying to build body mass need 0.5-0.75 g per pound. The people that need 1+ g per pound are typically very strong individuals.

24 hours after weights I try to get maybe 120 grams of protein in. Half through diet and half through whey powder. I was a little low. on Monday. But I am trying to correct the 150 g I used to take in which was overkill and too much can be bad for your health.

My fat on the given day was 116 g. I am mostly bother by carb intake to be honest.

150g for someone your size/LBM is fine, 200 would be fine. 250-300 would be excessive, and I wouldn't begin to worry until 300+ for any sort of negative effect.

Justifying more fat than protein in your diet while trying to increase strength and LBM is silly. You need a balanced approach and you really shouldn't fear carbs so much. 150g carbs is perfectly fine on a lift day for someone your size.

I would also look into more studies regarding protein intake vs weight as the 1g/lb is often also recommended for those on a cut to help keep what LBM they already have.

 

[IHateMyJob2004]

Interesting read:
http://www.bodybuilding.com/fun/maki1.htm

Recent research shows that the RDA doesn't appear to meet the needs of exercising adults. One of the top researchers in this field, Dr Peter Lemon, stated in a recent review paper that, "the RDA for those engaged in strength training should be about 1.7 - 1.8 grams of protein per kilogram of body mass per day". Dr Lemon came to this conclusion after citing several studies (Fern, 1991, Tarnopolsky et al., 1992) which used amounts of protein ranging from 1.3 - 3.3 grams of protein per kilogram of bodyweigh

1.7-1.8g per kilogram is 0.75-0.8g per pound. (for me, this is something like 165 g of protein a day)

1.3-3.3g per kilogram is 0.6-1.5g per pound

I guess I agree with melchoir. I'll be sure to get 160g+ in today. Tongiht is basketball. I am considering running to the gym which is a mile or so away.

 

[IHateMyJob2004]

2012-01-18

Weight:
203.6 (post basketball)
weighed multiple times ..... guessing it was water loss from basketball but I was drinking water between games.
This would explain why I could swear that my waist size dropped a bit over the past few weeks.

Basketball: 4 on 4 followed by 5 on 5 pickup for 120 minutes Some resting between games. So maybe 100 minutes. 4 on 4 is much less intense.

Food intake:
2212 calories
98 g fat
171 g carbs
170 g protein

 

[mechBgon]

You can lose a ton of water in a couple hours of intense exercise, yeah. How do your legs feel after that? Changing direction and jumping gives them a different workout than just running, doesn't it

 

[IHateMyJob2004]

Legs feel good. The thing is, I can actually do it! Calves got worked much more than normal. The side to side seems to target different muscles.

I drank 32 ounces of water after weigh in. That's 2 pounds. So I probably weigh 205.5 right now.

The calorie deficit seems to be working!

UPDATE: I weighed myself this morning. 205.4 pounds fully clothed.