## Fitness+Nutrition Log: 2012.11.27

Notes:

- New PR on squats: 225x10. Up from 225x6. Tried 315, but that didn’t work out. Next time…
- I realized a better way to describe how I feel right now is that I feel pretty out of my body. I’m going through the motions at the gym, but it usually feels like I’m not even there. If I wasn’t lifting heavier, I’d consider changing what I’m doing.
- Woke up not as full today and down .5 lb. I wonder if my stomach has expanded to more easily accomodate the volume of food I put in it.
- Lower back was pretty shot after stiff-legged deadlifts and I had to stop and stretch for about 10 minutes. That happens. I should probably do lower weight next time…

**Weight:**

- 181.5 lbs
- Since yesterday: -0.5 lbs
- Since start (8 days): +7.0 lbs

**Calories:**

- Carbs: 522
- Protein: 353
- Fat: 131.5
**Calorie Total: 4,681.5**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Squats

- 135 x 12
- 155 x 12
- 185 x 12
- 225 x 10

Leg Press

- 200 x 15
- 300 x 12
- 300 x 12

Stiff-Legged Deadlifts

- 135 x 12
- 135 x 12
- 135 x 12

Hamstring/Leg Curls

- 20 x 30
- 40 x 20
- 60 x 15
- 80 x 10
- 100 x 8

Shrugs

- 135 x 12
- 155 x 12
- 185 x 12

Upright Dumbbell Rows

- 20e x 12
- 30e x 12
- 40e x 6

## Fitness+Nutrition Log: 2012.11.26

Notes:

- My body is getting pretty tired. I’m working out 50% harder than I ever have and am noticing it at the gym pretty early in my workouts. So that’s happening…
- The fastest I’ve ever gained weight was 5lbs in 7 days. I gained 7.5lbs in 7 days. I also fit into my jeans on the same belt loop, though they’re tight in the thighs now. So that’s neat.

**Weight:**

- 182.0 lbs
- Since yesterday: +1.5 lbs
- Since start (7 days): +7.5 lbs

**Calories:**

- Carbs: 522
- Protein: 353
- Fat: 131.5
**Calorie Total: 4,681.5**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Deadlift

- 135 x 12
- 155 x 12
- 185 x 12
- 225 x 6

Barbell Rows

- 115 x 12
- 135 x 12
- 155 x 12

Reverse-Grip Barbell Rows

- 135 x 12
- 155 x 10
- 155 x 12

Dumbbell Rows

- 40e x 12
- 45e x 12
- 50e x 12

EZ-Bar Curls

- 42.5 x 12
- 62.5 x 12
- 72.5 x 10
- 62.5 x 12

Dumbbell Curls

- 15e x 12
- 25e x 12
- 30e x 12

Hammer Curls

- 20e x 12
- 25e x 12
- 30e x 12

Military Press

- 45 x 12
- 65 x 12
- 85 x 12
- 115 x 6

Dumbbell Press

- 15e x 12
- 25e x 12
- 30e x 12

## Fitness+Nutrition Log: 2012.11.25

Notes:

- Lifting today was the hardest day yet, in terms of my body being able to do the lifts. The two difficult sets of 135x12 on decline bench are indicators of this. (I should be able to do more reps than that or at a higher weight.)
- +6.0 lbs in 6 days. This is the most quickly I have gained weight. Ever.
- Week one on any program has not always been indicative of how the rest will go. Curious about week two, which starts tomorrow.

**Weight:**

- 180.5 lbs
- Since yesterday: +0.5 lbs
- Since start (6 days): +6.0 lbs

**Calories:**

- Carbs: 522
- Protein: 353
- Fat: 131.5
**Calorie Total: 4,681.5**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Incline Dumbbell Press

- 25 x 12
- 35 x 12
- 45 x 12
- 50 x 12

Decline Dumbbell Press

- 30 x 12
- 40 x 12
- 50 x 12

Incline Dumbbell Flyes

- 15 x 12
- 25 x 12
- 40 x 12

Decline Barbell Press

- 95 x 12
- 135 x 12
- 135 x 12

EZ-Bar Skull Crushers

- 42.5 x 12
- 62.5 x 12
- 52.5 x 12
- 52.5 x 12

Rope Cable Pulldown

- 15 x 12
- 25 x 12
- 25 x 12
- 30 x 12

Triangle Cable Pulldown

- 30 x 12
- 40 x 12
- 45 x 12
- 50 x 12

Calf Raises (Leg Press Machine)

- 200 x 12
- 300 x 12
- 400 x 12
- 400 x 9

## Fitness+Nutrition Log: 2012.11.24

Notes:

- None.

**Weight:**

- 180.0 lbs
- Since yesterday: +2.5 lbs
- Since start (5 days): +5.5 lbs

**Calories:**

- Carbs: 522
- Protein: 353
- Fat: 131.5
**Calorie Total: 4,681.5**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Leg Extensions

- 30 x 30
- 40 x 30
- 50 x 30
- 80 x 30
- 100 x 30

Front Squats (Kettlebell)

- 30 x 15
- 44 x 15
- 70 x 15
- 70 x 15

Hack Squats (Barbell)

- 95 x 12
- 135 x 12
- 135 x 12

Good Mornings

- 45 x 12
- 65 x 12
- 95 x 12

Leg Curls

- 20 x 12
- 30 x 12
- 40 x 12
- 60 x 12
- 80 x 12

## Fitness+Nutrition Log: 2012.11.23

Notes:

- This is the first day that I’ve woken up still bloated from food and tired. We are now to the point where waking up is the least uncomfortable part of my day,
*and*it is still uncomfortable. 3.5 more weeks… - Today’s workout took almost two hours. Last time I ate this much and lifted to gain weight, I was lifting an hour, three times a week…not 90-120m, six times a week.

**Weight:**

- 177.5 lbs
- Since yesterday: +2.5 lbs
- Since start (4 days): +3 lbs

**Calories:**

- Carbs: 522
- Protein: 353
- Fat: 131.5
**Calorie Total: 4,681.5**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Barbell Rows

- 95 x 12
- 115 x 12
- 135 x 12
- 135 x 12
- 155 x 12

Low Cable Row

- 50 x 12
- 75 x 12
- 100 x 12
- 100 x 12

Machine Lat Pulldowns

- 70 x 12
- 100 x 12
- 100 x 12

Lat Cable Pulldowns

- 50 x 12
- 75 x 12
- 100 x 12

Alternating Dumbbell Curls

- 15e x 12
- 20e x 12
- 25e x 12
- 25e x 12

Machine Curl

- 20 x 12
- 20 x 12
- 30 x 12

Standing Cable Curl

- 20 x 12
- 30 x 12
- 40 x 12

Seated Dumbbell Press

- 20e x 12
- 30e x 12
- 40e x 12
- 50e x 10

Front Dumbbell Raise

- 8 x 25
- 15 x 18
- 20 x 10

Side Dumbbell Raise

- 8 x 25
- 15 x 18
- 20 x 10

## Fitness+Nutrition Log: 2012.11.22

Notes:

- Drank scotch and had a cigar with best friend previous night. Guessing dehydration had to do with why I woke up down a couple pounds in weight.

**Weight:**

- 175.0 lbs
- Since yesterday: -2.5 lbs
- Since start (3 days): +0.5 lbs

**Calories:**

- Carbs: 522
- Protein: 353
- Fat: 131.5
**Calorie Total: 4,681.5**

**Fitness: None. Rest Day (Gym closed for Thanksgiving)**

## Fitness+Nutrition Log: 2012.11.21

Notes:

- Drank scotch and had a cigar with best friend later in the night. Guessing dehydration had to do with why I woke up the 22nd down a couple pounds in weight.
- Did not eat all of my meals. Scotch replaced them.

**Weight:**

- 177.5 lbs
- Since yesterday: +1 lbs
- Since start (2 days): +3 lbs

**Calories:**

- Carbs: 477
- Protein: 243
- Fat: 94.5
**Calorie Total: 3,729.5**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Bench Press

- 95 x 12
- 115 x 12
- 135 x 12
- 135 x 12
- 135 x 12

Incline Press

- 95 x 12
- 95 x 12
- 95 x 12

Seated Dumbbell Press

- 25e x 12
- 35e x 12

Flyes

- 20e x 12
- 20e x 12
- 25e x 12
- 25e x 12

EZ-Bar Skull Crushers

- 42.5 x 12
- 42.5 x 12
- 72.5 x 8

Dumbbell Extensions

- 10e x 12
- 15e x 12
- 20e x 10
- 20e x 10

Close Grip EZ-Bar Press

- 42.5 x 12
- 72.5 x 12
- 62.5 x 12
- 62.5 x 12

## Fitness+Nutrition Log: 2012.11.20

Notes:

- Snowboarded for two hours earlier in the day.

**Weight:**

- 176.5 lbs
- Since yesterday: +2 lbs
- Since start (1 day): +2 lbs

**Calories:**

- Protein: 353
- Carbs: 522
- Fat: 131
**Calorie Total: 4,681**

**Fitness:**

Cardio: 15m, bike (to and from gym)

Squats

- 135 x 20
- 155 x 12
- 175 x 8
- 185 x 8
- 195 x 5
- 205 x 3

- 200 x 12
- 240 x 12
- 280 x 12
- 320 x 12

- 30 x 20
- 60 x 12
- 60 x 12
- 60 x 12

- 95 x 12
- 95 x 12
- 95 x 12

## Fitness+Nutrition Log: 2012.11.19

Notes:

- Rushed workout (60m instead of 90m) and left out some lifts because gym was closing. Lifts I skipped are not included below.
- First workout in three weeks. Intentionally took a 12 days off, then got sick the day I was supposed to lift again.
- I’m sticking with this regimen (~4,700 calories a day and six days of lifting a week. Higher-rep sets.) for 28 days in an attempt to gain weight.

**Weight: 174.5 lbs**

**Calories:**

- Protein: 353
- Carbs: 522
- Fat: 131
**Calorie Total: 4,681**

**Fitness:**

Cardio: None

Deadlift:

- 95 x 12
- 135 x 12
- 185 x 12
- 225 x 6

- 95 x 12
- 115 x 12
- 135 x 10

- 30 x 12
- 40 x 12
- 50 x 12

- 22.5 x 12
- 42.5 x 12
- 52.5 x 12
- 62.5 x 10

- 25 x 8

- 45 x 12
- 65 x 12
- 85 x 12
- 95 x 5

- 25 x 12
- 25 x 12

## 2011.09.07

I tore my ACL in February. Since then, I haven’t climbed and have lifted sporadically. I had my ACL surgery in March, so it’s been about 6 months since I climbed. I’ve lost noticeable muscle mass and gained fat mass. I now hover between 180 and 185 lbs. For perspective, 14 months ago, I was a relatively fit 165 lbs with more muscle mass.

Today, I climbed for the first time since about late January or early February. I climbed for 45 minutes. I only climbed that long because I took 2-5 minute breaks between bouldering attempts. I was surprised by my ability to still pull on smaller holds and that some of my technique was still there. Downsides were a left-footed toepull that stressed my knee, a lack of endurance (to be expected) and a lack of upper body technique (to be expected with the extra weight and lack of climbing).

Afterwards, I lifted for an hour and 15 minutes. I kept a slow pace…slower reps and longer breaks between sets. I find that this I’m able to lift more and heavier weights than when I drink a lot of caffeine (or no-xplode) beforehand and try and power through stuff.

- Squats: 20x45x1 (all my knee could handle)
- Bench Press: 20x45, 12x95, 8x135, 3x185
- Deadlift (hex bar): 20x45x1 (all my knee could handle)
- Ez-Bar Skull Crushers -> Press: 20x22.5, 12x42.5, 4x72.5 (this is probably slightly inaccurate.)
- Hamstring Curls: Attempted, but knee weakness and equipment not suited for it led to it not quite working out.
- "21s": 22.5x10, 32.5x8, 52.5x6, 72.5x3
- Military Press (Behind-neck): 45x20, 65x12, 95x6
- Shrugs (hex bar): 45x20, 65x12, 135x8, 205x4

I feel like I’m forgetting something above….

I really liked the equipment here, which is uncommon. It’s old, heavy steel that’s been well worn. They have a hex bar, a thick-grip bar and a few other uncommon things that I like to have. It’s solid enough that I may not even put my weight set back together when I move out here to Boulder.