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My Leangains Journey

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  • #16
    Sick in bed today. Dying.

    Knew I wasn't feel great last night but woke up feeling like utter shit. Have no appetite but my lovely GF is stopping over to drop off some bone broth.
    My Leangains Journey

    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

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    • #17
      So very sick. Was hoping staying home yesterday was going to help, but sadly I am still bed ridden. Had zero appetite and clearly was not going to work out.

      Started a fit day today. I'm not the type of person that usually sticks to a food journal but I am going to make the commitment.

      Snack:
      120g of turkey breast
      hunk of cheddar cheese

      Dinner:
      2 chicken thighs with my favorite recipe from Primal Palate
      1.5 cup full fat cottage cheese
      My Leangains Journey

      Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

      Comment


      • #18
        I'm sorry to hear about you feeling sick. Be sure that you are careful with both training and fasting when you begin to feel your health dip...

        Your body needs to be as stress free as possible as it battles the bugs...hope you feel better soon.
        http://stackingplates.com/

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        • #19
          Hey Plates - I'm back to normal!! Feeling great actually. Not sure what happened between last night and this morning but a good amount of rest def did the trick! Thanks for the note!!
          My Leangains Journey

          Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

          Comment


          • #20
            Broke the fast today at 1:30 with a Chipotle bowl:
            Double cilantro rice
            Double chicken
            Sour Cream
            Peppers/Onions
            Lettuce
            Salsa

            So delicious and really glad that I loaded up the carbs. I was feeling so weak from the last couple of days with the flu and now I'm really looking forward to some heavy deads.
            My Leangains Journey

            Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

            Comment


            • #21
              Monster day at the gym. New PR's all around:

              Deadlift:
              305x10, 295x11, 285x12

              Leg Extension:
              250x9, 230x11, 200x12

              Rack Chins (legs elevated):
              3 Sets - BW x 12

              Tricep pushdown:
              120x9, 110x10, 90x12

              Dinner:
              12 oz lean pork loin chops
              12 oz mixed berry compote
              300g sweet potato
              12oz fat free greek yogurt
              1 apple
              My Leangains Journey

              Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

              Comment


              • #22
                I'm interested in tracking your efforts here. My own Leangains-style attempt(s) have not been all that great, results-wise. Certainly not terrible, but no real, substantial differences. Will you be posting more pictures and other indicators of body composition change, beyond the PRs (which are looking good)?
                August 2010: 207 lb, 37" waist, 25+% BF | Currently: 177 lb, 33" waist, ~15% BF

                I have a new site up and will soon be blogging at The Wayward Mind. (My journal is semi-retired at this point)

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                • #23
                  Originally posted by BuffaloGrok View Post
                  Monster day at the gym. New PR's all around:

                  Deadlift:
                  305x10, 295x11, 285x12

                  Leg Extension:
                  250x9, 230x11, 200x12

                  Rack Chins (legs elevated):
                  3 Sets - BW x 12

                  Tricep pushdown:
                  120x9, 110x10, 90x12

                  Dinner:
                  12 oz lean pork loin chops
                  12 oz mixed berry compote
                  300g sweet potato
                  12oz fat free greek yogurt
                  1 apple
                  Nice numbers! Especially on DL. What's you bodyweight? I gotta ask, though: Why the leg extensions? I though those were pretty rough on your knees, especially using such a high weight.

                  That meal looks pretty dang good too. I like combining pork and fruit also.

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                  • #24
                    Originally posted by Patrick View Post
                    I'm interested in tracking your efforts here. My own Leangains-style attempt(s) have not been all that great, results-wise. Certainly not terrible, but no real, substantial differences. Will you be posting more pictures and other indicators of body composition change, beyond the PRs (which are looking good)?
                    Patrick, I plan on using this as a general tracking of my own results/random postings about fitness. I do have some "before" pictures of me at around 197lbs and will be posting them side-by-side with my "after" pictures. I plan to post at weeks 5,10 and 15 for perspective.

                    I find that re-comp will occur more at the range of 12% BF and under, where I am somewhere in the 15% range currently. I think that by focusing my diet more on a cut, than re-comp, I will see greater changes in the early weeks, then focus on re-comp over the long term/end of the 16 week cycle.

                    I have by no means made 16 weeks a hard stop on the program. Though starting off I wanted to give myself a benchmark to work towards. I think if I made significant gains up to that point, I will continue and play with a maintenance strategy going forward.
                    My Leangains Journey

                    Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

                    Comment


                    • #25
                      Originally posted by yodiewan View Post
                      Nice numbers! Especially on DL. What's you bodyweight? I gotta ask, though: Why the leg extensions? I though those were pretty rough on your knees, especially using such a high weight.

                      That meal looks pretty dang good too. I like combining pork and fruit also.
                      Thanks, yodie!! My bodyweight right now is 180lbs and I am 5'9. My ratio's for bodyweight to max deadlift are much better than my bodyweight to back squat but that is something I am working to change.

                      As for leg extensions, I have heard the arguements as to knee strain, however through my research, it appears that individuals with healthy knee joints and ligaments should have no problem. I have no preivous ACL issues so I take each workout slow and controlled and if I feel pain, I would find an alternative.

                      I like to think of the leg extension as a supplement to closed chain movement, like the deadlift, as it is going to require different recruitment patterns from the quad, with this variety leading to greater muscular development.

                      If you have any suggestions to another movement I can use to facilitate this growth, I would be more than open to hearing, though I have seen great success with the leg extension in my own gains over the years.

                      Btw, dinner was delicious. I just put the berries in a bit of lemon juice and let simmer for about 20 mins over low/medium heat. The taste combination with the pork was out of this world.
                      My Leangains Journey

                      Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

                      Comment


                      • #26
                        Nice, I will have to try the fruit compote + pork soon.

                        I guess that makes sense regarding leg extensions. Kinda like people with kidney disease might need to eat lower protein, but that doesn't mean eating high-protein will lead to kidney disease. Then again, I think I've heard that some people with kidney disease actually do really well on high-protein, so maybe not the best analogy, lol.

                        My deadlift also far outpaces my SQ. By about 100lbs, lol. My PR for deadlift is 405x3 (Bodyweight ~168, 5'11") and squats is like 305x4 if I remember correctly. I think I'm just more suited for pulling and not pushing (long, lanky, etc.). I would like to bring them a little closer though.

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                        • #27
                          My last 1RM deadlift was 415, but that was taken about 8 months ago. Going 305x10 makes me think my 1RM is going to be much, much higher.

                          Back squat is something I have always struggled with. I'm short enough that I should be squatting much higher, so I have been working in ancillary movements to help strengthen. I am about 100lbs off on my squat as well.
                          My Leangains Journey

                          Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

                          Comment


                          • #28
                            Holy hangover!! Don't think THREE drinks has ever made me feel like that in my entire life. Aside from the dry mouth and buzzing in my skull, I feel overall pretty good. Took a second day off the gym due to some major soreness and looking forward to a heavy chest and back day tomorrow.

                            Oh, and to make this Friday even better, I lost another notch on my belt...pretty great feeling whenever that happens!
                            My Leangains Journey

                            Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

                            Comment


                            • #29
                              Congrats on the belt notch!
                              August 2010: 207 lb, 37" waist, 25+% BF | Currently: 177 lb, 33" waist, ~15% BF

                              I have a new site up and will soon be blogging at The Wayward Mind. (My journal is semi-retired at this point)

                              Comment


                              • #30
                                Well well well....another weekend is gone and we are back to the daily grind. Diet for this weekend was a little more relaxed than usual, but I kept it pretty strict primal, or as strict as possible, while still going out to eat.

                                Meal highlights:

                                Spinach salad with toasted pecans, strawberries, red onion and rare sliced ribeye.
                                Homemade alfredo sauce over veggies, chicken and shrimp

                                In other news, picked up a set of thermal/blackout curtains for the bedroom and wow, my room is now DARk. As in, tripping over a piece of furniture that has been there for years. Looking forward to seeing how this impacts my sleep, as I have always had white blinds that let in a substantial amount of street light.

                                Today will be heavy squatting day. I am back in touch with an old crossfit buddy that has been doing some programming for a local gym. He loves strength training with a mix of a fast, GPP style WODs. I will be adding this in at the end of my workout in an effort to maximize the aerobic benefits

                                WOD - 5 rounds
                                10x KB swing
                                10x Pushups
                                25 lateral barbell jumps
                                My Leangains Journey

                                Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

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