SoSuave's Sh!tty Workout Log

[SoSuave666]

So man, I've really been lacking in my workouts the past year due to a stressful new work environment and plenty of other time consuming endeavors...but much like bradd80 it's time that I too begin to restructure my day to find time to a.) Intensely workout and b.) eat a more suitable diet.

First a little background:

I was a pretty good athlete in HS. My senior year though I stopped playing bball, lacrosse, and running track because I wanted to focus on my passion of football. Here were my measurables back then:

Height: 6'0
Weight: 185 (lbs)
Body Fat: Not sure, probably around 14-16%
Diet: Pretty good diet. High in Carbs though, and would splurge maybe once every two weeks on something sweet or otherwise poor.
40 time: 4.64
5-10-5 (short shuttle): 4.3ish
Bench: 240 (max)
Squat: 350 (max)
Power Clean: none but probably could have done 230.
Pull Ups: 16 (max)

Nothing too spectacular, but I had broad shoulders and a good pedigree (my dad was an athlete in college) so I was recruited to play in college. Initially I was recruited as a QB, but that didn't work out so I moved around on defense playing some safety and some linebacker. I redshirted my first year so I got an extra semester of literally just bulking up and training. Eventually I found a home at safety as a Sophomore (RS) and started my final three seasons. Had a GREAT strength coach in college and we all had a nutritionist who would help us plan our meals. My measurables in college:

Height: 6'1
Weight: 205
Body Fat: 6.7% at lowest (used the bod pod)
Diet: Very structured and lean. After I got up to playing weight it was extremely precise.
40 time: 4.52
5-10-5: 4.17
Bench: 330
Squat: 445
Power Clean (Became my favorite lift): 325
Pull Ups: Not sure, we didn't test this in college. I'd guess 20-25 somewhere in that range.

So I am about 4 years removed from college and really stopped lifting all that much. My diet has always been pretty good, but I can sense it getting worse. I have stopped going to the gym (6 months ago) but do have a set of free weights that goes up to 75 lbs and an outdoor gym where I can do pushups, pull ups, dips, etc. My measurables when I stopped going to the gym (last time I trained) were this (I'll skip football related stuff):

Weight: fluctuating between 175-180
Body Fat: no clue, probably back at like 10-14%.
Diet: Not my best. I've really stopped monitoring this and sometimes go a whole day eating only one meal.
Bench: 270
Squat: 375
Hang Clean (Stopped doing power): 225x3
Pull Ups: 18

My goals are to get back into a healthy diet routine and redefine/tone my body. I need to have about 4 meals a day to adequately curb my hunger (I know a lot of people do 6 meals a day but I have found 4 meals to be just fine for me). I don't want to bulk up but will be mainly avoiding carbs and taking in as much protein as I can. I will be working solely with dumbells and the outdoor gym as it's all I have time for these days. Any bodyweight/dumbell workouts you can provide will be MUCH appreciated. I know there's a lot that I can do to mix it up, but I will need your help to keep my routines fresh. I love running so I will be supplementing my weight workouts with about 15-20 miles worth of jogging per 7 day week. I hope to workout 4-5 times per 7 day week.

So that's about it. I want to say thanks in advance for any help and keeping up with this log. I'll be updating it hopefully 3-4 times a week.

Lets get it.

 

[SoSuave666]

Saturday--

Lift:

5 x 50 incline pushups
5 x 12 chin ups

5 x burnout dips
5 x burnout inverted row

5 x 10 one arm hang clean (55 lbs)
5 x 20 shrugs (75 lbs)

Plyos:

3 x 15 jumping lunge
3 x 10 box jumps (24 inches) -- did one jump at 48 inches to make sure I could still get it.

3 x 10 broad jumps
3 x 15 squat jumps

20 explosive starts (10 yards)
20 downhill sprints (40 yards)

ran 2 miles after.


---------------

Feels pretty good to get back into doing athletic movements. I don't really have a plan, which sucks...I'm just doing stuff I used to do for football in an ad-lib kinda way. My legs suprisingly are pretty sore still. Did not expect that.

Any suggestions would be appreciated.

 

[Fuglydude]

Hey, those are still some great starting numbers...

My question is why would you let yourself regress that much when you were in such elite shape in college??

At this point I think you should really start and hammer out a diet plan that you can stick to. Working out has limited benefits until you get your diet in check.

If you want a good ass-kicking movement for your legs w/ just dumbells, try doing pistols.

http://www.youtube.com/watch?v=TWvIu7s-vIM

I find a 5 x 5 work out w/ 40 lb dumbells really kicks my ass!

 

[SoSuave666]

Hey, those are still some great starting numbers...

My question is why would you let yourself regress that much when you were in such elite shape in college??

At this point I think you should really start and hammer out a diet plan that you can stick to. Working out has limited benefits until you get your diet in check.

If you want a good ass-kicking movement for your legs w/ just dumbells, try doing pistols.

http://www.youtube.com/watch?v=TWvIu7s-vIM

I find a 5 x 5 work out w/ 40 lb dumbells really kicks my ass!

Thanks man, I'll do the pistols and let you know how that goes.

Yea, gotta get my diet together. I know it's the key to a good physique.

As far as letting myself go...I don't know. In college everything was planned for me; I didn't need to think much about structure or anything like that because I literally had it in writing. There was also a purpose for my workouts and diet: football. Now it's just to remain aesthetically pleasing. I guess I didn't see the benefit anymore..

I'm determined to get myself back into shape though. I play a lot of basketball to keep my competitive edge, but actually started to miss the lifting. Still don't care much for the gym though so I think I'll stick with my outdoor deal.

Thanks for the input and new squat option man.

 

[Fuglydude]

No problem... Will help in any way I can.

What is your job and what's your scheduling like... This is crucial if you're going to be able to plan a good meal schedule. Figure out a list of stuff you like to eat and then get your macros down, then figure out meals that are easy to prep, easy to consume and taste good.

I understand about the goal-directed work associated w/ fitness... I've always had something to train for...something that made me accountable, however, for the last couple of years, I've had nothing... I suppose my only saving grace is that lifting is something I absolutely love. In your case, maybe have a long term goal in mind? Like competing in a physique contest, etc?

Goals help, as you saw in college.

 

[TheStig]

No problem... Will help in any way I can.

What is your job and what's your scheduling like... This is crucial if you're going to be able to plan a good meal schedule. Figure out a list of stuff you like to eat and then get your macros down, then figure out meals that are easy to prep, easy to consume and taste good.
I understand about the goal-directed work associated w/ fitness... I've always had something to train for...something that made me accountable, however, for the last couple of years, I've had nothing... I suppose my only saving grace is that lifting is something I absolutely love. In your case, maybe have a long term goal in mind? Like competing in a physique contest, etc?

Goals help, as you saw in college.

Exactly the way I feel.

 

[SoSuave666]

My intention on this log was always to update as frequently as possible. I realized though that I was just not in a place where I was happy with my body. In order to see a drastic change I needed time to only workout, get gainz, and would revisit over time.

So here I am, about 6 months after I started this thread. Just running and outdoor workouts wasn't doing it for me. I was losing weight but not gaining muscle. Matter of fact, I probably lost muscle. I switched my diet to paleo and ate under 2500 cals a day. During exercise I probably would burn 600-800. I just wasn't getting enough cals.

I decided to join a gym in October. I revamped my workouts and upped my calorie intake to about 3000...still paleo...4 meals a day. No supps for me, never enjoyed them. Then, at the beginning of November, I broke my ankle. Fvcking PISSED.

I only lifted weights for about 4 weeks. I would work out for a couple hours but still be extremely energetic when I would try to go to sleep. Cardio was something that physically wore me out and it was good for my sleeping pattern. I needed to do cardio, so I ditched the boot on my ankle and began biking in the gym. Currently, I'm working on ankle stabalization and strength, while riding a bike and maintaining my workouts. Here are my numbers:

Weight: 190
Body Fat: When I estimated 10-14% 6 months ago that was probably wrong. That's probably where I am now.
Diet: Paleo, 4 meals a day, 3000 calories. Lots of broccoli, chicken, carrots, sweet potatoes, bananas, apples, and eggs.
Bench: 305
Squat: Haven't dont squat since my injury, but it was at 405
Clean: Haven't done it since injury, but was at 280
Pull Ups: Haven't maxed out pull ups in forever. I do weighted sets at 10 reps.

So that's what I've got right now. I do a pretty standard workout and am worrying about plateauing off pretty soon. I can already feel my chest kinda maxed out. Any tips/ideas on breaking out of plateaus?