Hidngod's Transformation - Buddha to Atlas

[Hidngod]

OK, here's my situation/stats:
245 lbs @ 5'9ish. Last summer, at around the same stats, I was 18 - 19%. I feel I've lost a percentage point or so since then. For some reason I lost 5 lbs after the new year, then gained 10. I'm not getting weaker as I expected, so I'm gonna scale back my cals by a few hundred. I was at approx 2700, with average 45P, 25C, 30F.
I'm on Glyburide & Metformin as needed for diabetes.
Crestor & Ezetrol for Cholesterol.
I take Vits C, B, D. Cal Mag, Glucosamine/Chondroitin, CoQ10, 2 - 3g Omega3s.
I train with weights 2-3 times per week depending on work & family commitments. I do cardio not nearly enough, but that'll change now that I got my new .

I'm gonna post up all my workouts from 28.1. 08, which is the start of my current "week". I lift in cycles of 3 main workouts, and occasionally throw in extra workouts if time is short, or if I'm nursing an ailment.

[Hidngod]

My Method

Week 8, Workout 1

28.1.08, 17:00 – 18:

Pretty good mood today. Work went well. I was a little short on time, so I cut out my last 2 exercises..

Squats: 1 RM - 400, 5 RM – 350
5X85, 5X165, 5X250, 5X345, 5X350 , 3X355, 10X225.
Awesome! New 5 RM. I can’t go any higherwithout getting safety bars. If I fail, I’m pfukt. :booya:
A man cannot be comfortable without his own approval. – Mark Twain

Bench Press: 1 RM - 290, 5 RM – 260
5X60, 5X125, 5X190, 5X245, 5X250, 4X255, 11X185.
Getting close to 5RM.
Always do right. This will gratify some people and astonish the rest. – Mark Twain

DB Rows: 1 RM - 85, 5 RM – 75
5X20, 5X40, 5X60, 5X75, 5X75, 5X75, 10X60.
Back in da groove. New 5RM next week.
Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time. – Mark Twain

Front Squats: 1 RM - 245, 5 RM – 215
0X45, 0X195, 0X240, 0X365, 0X485.
This seemed easy tonight.


Incline D.B. Press: 1 RM - 90, 5 RM – 80
0X20, 0X40, 0X60, 0X80, 0X180, 0X180, 0X60.
This was easy, too.
:booya:

Synopsis
Abbreviated due to time constraints, but I was happy with what I got done. I have to build my squat rack, ‘cause this could get dangerous without safety bars.

4.5 litres of water today.

[Hidngod]

Yesterday's cardio, 29(or 30).1.08

Crosstrainer: 11:30 minutes
6.8 ish mph, Resistance 7
110 Cals, Max HR 131(75%), Avg HR 121(69%)

Treadmill: 35 mins, 2.5 mph – 8.0 mph., Incline 2.0
Incline 2.0, speed 5.7 for first 16:18 mins, with a 1½ min walk rest in the middle Finished the 1½ mile in 16:18 and fairy difficult. My record, this go round is 15:42. Honestly, I think if I could’ve gutted it out, I’d have beat that. Finished the half hr with intervals to 8.0 mph.
455 Cals, Max HR 172(98%), Avg HR 146(83%) :booya:

1½ mile time progression: first target is 15 minutes.
16.4.07, 21:35
18.4.07, 20:40
23.4.07, 18:35
27.4.07, 18:20
30.4.07, 17:10
4.5.07, 17:01
9.5.07, 16:25
14.5.07, 18:55
25.5.07, 19.10
28.5.07, 18:50
31.5.07, 18:10
5.6.07, 18:06
7.6.07, 17:50
10.7.07, 17:45
31.7.07, 17:32
4.8.07, 15:42
6.11.07, 17:17
10.11.07, 17:05
28.11.07, 16:30
20.1.08, 16:40
29.1.08, 16:18 - TODAY

Total cals for today's workout 565

Synopsis
I am happy with this. It’s my second fastest time.:tread:
Water, 5.5 litres.

[Hidngod]

Today's cardio, 1.02.08

Crosstrainer: 11 mins, 6½ - 7 mph. Resistance 7
Cals 105,
Avg HR 120(69%), Max HR 129 (74%)

Treadmill: 35 mins, 2.5 mph – 8.5 mph., Incline 2.0 deg. – 6.0 deg
Intervals, for the most part. Started at 5.0 mph & worked up to 8.5 mph. 1minute run, walk ‘til hr hits 130. I took a break for a few minutes in the middle and just walked. Cals 410, Avg HR 134(77%), Max HR 167(95%) :booya:

Pullups from sling at work. 1X4¾. Almost got 5, which would be a PR.

Synopsis
Felt pretty good. I wanted to mix things up a bit. :tread:

Water, 3.5 litres. Down a bit.

[Hidngod]

My Method

Week 8 Workout 2 (part 1)

4.2.08, 17:40 – 18:05

Back & Shoulders :booya:

Dead Lifts: 1 RM - 465, 5 RM – 405
5X85, 5X170, 5X255,
5X335X3
6X245.
Man , this is harder than I thought, keeping my form controlled.
If you pick up a starving dog and make him prosperous, he will not bite you. This is the principal difference between a dog and a man. – Mark Twain.

Straight Arm Press: 1 RM - 100, 5 RM – 90
5X45
5X60
5X75
5X90,
12X60.
PR for weight (ya, pathetic) & new 5rm. :booya:
Let us so live that when we come to die even the undertaker will be sorry. – Mark Twain.

A last word.
I thoroughly disapprove of duels. If a man should challenge me, I would take him kindly and forgivingly by the hand and lead him to a quiet place and kill him. – Mark Twain. :booya:

Synopsis
Short on time tonight. I managed to get an abreviated w.o. in, but the timing was all off, food, etc. It will be continued tomorrow night :booya:


Water: 4.5 litres. :toilet

[Hidngod]

My Method

Week 8 Workout 2 (part 2)

5.2.08, 17:15 – 18:35

Back & Shoulders :booya:

Sooper set OHP & Pull Downs.
OHP: 1 RM - 170, 5 RM – 150
5X35
5X70
5X105
5X150, 5X150, 5X150
12X105.
PR for weight & new 5rm. :booya:
A casual stroll through the lunatic asylum shows that faith does not prove anything. – Friedrich Nietzshe.

Pull Downs: 1 RM - 210, 5 RM – 185
5X45
5X90
5X135
5X180
5X185, 4X190
11X130.
Tied 5RM, set new 5 RM & PR for weight.
It is hard enough to remember my opinions, without also remembering my reasons for them!. – Friedrich Nietzshe.

Sooper set SLDL & Shrugs.
S.L.D.L.: 1 RM - 280, 5 RM – 245
5X65
5X120
5X175
5X235, 5X240, 5X245
9X175 grip failing on this one
New 5RM & PR for weight.
Man is the cruelest animal. – Friedrich Nietzshe.

D.B. Shrugs: 1 RM - 125, 15 RM – 80
15X20
15X40
15X60
15X80, 15X80, 13X80 Grip was failing
No back off set. Ran out of time.
I should be stronger here. Gotta start doing bb shrugs.
There is always some madness in love. But there is also always some reason in madness.. – Friedrich Nietzshe


Synopsis
This went OK. Umm, 4 PR & new 5RMs. :booya:

Water: 5.5 litres.

[Hidngod]

Today's cardio, 6.2.08

Crosstrainer: 55 mins, 6½ - 7.5 mph. Resistance random
Cals 641,
Avg HR 133(76%), Max HR 150(86%)

Snow Shovelling: 40 mins, I wasn't wearing my HR moniter, but I prolly birned another 200 - 300 cals

Treadmill: 0 mins, 0.0 mph – 0.0 mph., Incline 0.0 deg. – 0.0 deg
No tread today. Wanted to give my knees a bit of a break in anticipation of a 1½ mile time trial tomorrow Cals 0, Avg HR 0(0%), Max HR 0(0%) :booya:

Pullups from sling at work. 1X3¾, 1X2. I was definitely feeling yesterday’s Pulldown/chin up PR-age

Synopsis
Felt good. Nice change of pace. I wanted to mix things up a bit. I felt kinda bad for this hawtie on the tread in front of me. She was running for almost the whole time I was on the Xtrainer. Around 8 mph, very impressive. She finished before me, & when she got off I could see her workout stats. 5 ish miles, she ran, and for all that she only burned 620 cals. And, for me anyways, the tread tends to overstate the actual cals burned. :tread:

Water, 4.5 litres. Down a bit.

[CK]

Originally Posted by Hidngod

[CENTER Synopsis
I am happy with this. It’s my second fastest time.:tread:
Water, 5.5 litres.

AWESOME JOB on the tread! Hows the back?

[claire]

I'm in Awesome! A log with workouts You are way too organized.

That's great you are getting a new tread. Much easier to get your cardio in!

[Big Sky Guy]

I loved your 1/28 workout! Your Squats and Inclines were INSANE!

I don't know how I missed that!

[Hidngod]

Originally Posted by mommyCK

AWESOME JOB on the tread! Hows the back?

Thankk you. Back is better. No pulling for a coupla more days, though.

Originally Posted by claire

I'm in Awesome! A log with workouts You are way too organized.

That's great you are getting a new tread. Much easier to get your cardio in!

I'm lovin it already.
I keep all my workouts in a word document. That way the coding & format stay the same and I just change the numbers & text.

Originally Posted by Big Sky Guy

I loved your 1/28 workout! Your Squats and Inclines were INSANE!

I don't know how I missed that!

Thanks.
Ummmm, actually on the 28th I skipped the Inclines and Front Squats. Re Claires response, I just kept the exercises in & changed the numbers so peeps could see what I normally do. I'm s'posed to be hitting each workout (1, 2, and 3) each week, but due to other commitments it's usually 2 weeks between specific workouts. Next time around I'll be hitting them.

[Hidngod]

My Method

Week 8, Workout 3
:booya: 8.2.08 :booya:

Start 17:00, finish 17:55.

B.B. Rows: 1 RM - 230, 5 RM - 200
5X50, 5X100, 5X150, 5X195, 5X195, 5X200, 4¾X205, 12X155
Not quite a new 5RM. But it is a PR for weight.
Men are expendable; women and children are not. – R.A.H.

CGBP: 1 RM - 270, 5 RM – 235
5X65, 5X115, 5X175, 5X225, 5X230, 5X235, 11X180
Wrist was not a factor. New 5RM & PR for weight.
Writing is not necessarily something to be ashamed of — but do it in private and wash your hands afterwards. - R.A.H.

Chin Ups/Downs: 1 RM - 225, 5 RM - 195
5X50, 5X95, 5X145, 5X185, 5X190, 5X195, 11X150
New 5RM & PR for weight.
You pilot always into an unknown future; facts are your single clue. Get the facts! – R.A.H.

Skipped these due to time constraints.

Tricep Ext: 1 RM - 40, 5 RM - 35
0X8, 0X15, 0X25, 0X35, 0X35, 0X35, 0X35, 0X25.
Next week.
What a wonderful world it is that has girls in it! – R.A.H.


Hammer Curls: 1 RM - 45, 5 RM - 40
0X8, 0X15, 0X25, 0X35, 0X40, 0X40, 0X30
Next week.
The two highest achievements of the human mind are the twin concepts of "loyalty" and "duty." Whenever these twin concepts fall into disrepute — get out of there fast! You may possibly save yourself, but it is too late to save that society. It is doomed. – R.A.H.


Synopsis
Good workout. Like I said I was short on time, but it worked out well. 1 new 5RM, A coupla absolute PRs.

Water, 4.0 litres.

[Big Sky Guy]

Originally Posted by Hidngod