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*New Marriage Regrets TRAINING LOG - Fasting & Full-Body Workouts! 9/30/2014



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Old 09-30-2014, 04:14 PM
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Arrow *New Marriage Regrets TRAINING LOG - Fasting & Full-Body Workouts! 9/30/2014

I went from tall, dark and (arguably)handsome to... tall, bloated and chubby-faced.

A little about me. I'm Lee and I FINALLY got married at 36 years of age on June 22nd to the most beautiful woman I've ever known, inside and out.

BUT, I've taken this honeymoon thing waaaaay too far and she won't stop cooking deliciously fattening foods. Lots of Presidente beer and rich Dominican dishes caused my temporary downfall.

From the day we stepped into that hotel resort in Punta Cana(I live in the DR) to celebrate our marriage I've been slacking on my workouts and eating like there is no tomorrow.

The worst part is that I've been weight training for over 15 years, teaching and training others to get in shape for 10+ years. Usually through intermittent fasting, which I am now back to doing after having TOTALLY abandoned it post-wedding the last 3 months.

My Stats: 6'4" 255 lbs

My Normal Size: 6'4" 240 lbs

My New Goal: 6'4" 230 lbs (lean, ripped & muscular)

I've done this before and I always get back to my shape, but trust me... I have fat guy genetics, if I don't stick to the script I blow up quickly.

Here's a pic from when I REALLY got too big, I was about 270 lbs in this pic and went down to 240. And that wasn't my biggest, I've been 289 before but I didn't take many photos of that stage in life.



I think I'll be back to where I was in 3 months, I'm not a naturally lean guy but I know how to get lean when I want to, and since I won't be having anymore honeymoons I will stay lean.

I'll be doing 3 full-body weight-training workouts per week and atleast 120 minutes of cardio per week.

Feel FREE to give your encouragement and helpful suggestions.

Yesterday's fasted workout went like this....(I always workout fasted, regardless of my goals but it's REALLY great for fat-burning)

Walked 1 mile to the gym with loaded backpack.

I'm not pushing the weight you some of you guys are and I'm not trying, it's just not my goal. I've done a lot more weight in the past(in my 20's), but it's not MY thing anymore. I'm all about aesthetics and athletic function. I care about looking good outside the gym more than impressing dudes inside the gym.


I did....

Squats:
3 sets of 10 squats - 205 lbs[/B] (going for lightweight - higher volume to burn fat)
4 sets of 10 box squats - 225 lbs

Barbell Clean & Press(fast-paced):
3 sets of 12 - 70 lbs

Bench Press:
3 sets of 10 - 205 lbs

Lat Pulldowns:
3 sets of 12 - 100 lbs

This workout had me TOTALLY GASSED. By the time I got to the 2nd set of Barbell Clean & Press I was huffing & puffing like no tomorrow and you should know that I work out on an empty stomach ALWAYS.

My last meal from the day before yesterday's workout was at 8:00 pm Sunday night and I just ate at about 1:30 pm yesterday 1st meal, last meal 7:30pm..

I must admit, I had to break up my bench press sets and ended up doing 6 sets of 6, I was gassed from the clean and presses.

The Lat pulldowns went well and I felt a second wind coming, I threw in a couple extra reps in each set and will definitely up the weights the next time I do it.

Afterwards, I walked back home one mile with groceries in my backpack 1 mile, the first few blocks are totally uphill(The Dominican Republic is full of hills and valleys). Anyway, I felt GREAT and Energized after the workout.

I'm gonna see if I can hit my fitness goal in 3 months and if I can get my wife to cook healthier dishes without hurting her feelings...

- Lee
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Old 09-30-2014, 04:15 PM
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I did my thing today, got some good cardio in....

Today I sprinted/jogged/walked 1.5 miles pretty much mostly downhill to the vegetable market for some augacate y cebolla(avocados and onions), I had my backpack on, I'd estimate it weighed 15 lbs cuz it still had my gym crap in it.

Then sprinted/jogged/walked 1.5 back to the crib pretty much all uphill and I'd estimate the bag on my back weighed 25 lbs on the way back.

Worked up a good sweat, gonna eat at 3:15pm, about 3/4 of chicken with some of the skin left on it cooked stove top without any oil, 1 whole avocado, a butt load of coleslaw(vinegar and a couple teaspoons of olive oil).


Did about a 33/33/33% split of walking/jogging/running with the backpack. Took about 45 mins with the food shopping(rest) mixed in.

Can't wait for the gym tomorrow!
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Old 10-01-2014, 04:33 PM
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Today was a tiring day at the gym but I'm feeling good

There are 2 main gyms that me and the wife use here in Jarabacoa, 1 is a mile away the other is 1.5 miles away from the house(Mega Gym), we always walk.

This is a small mountain town and there are no major chain gyms here, but it has plenty of good equipment, more than the gym that is 1/2 mile closer.

Both gyms are both somewhat hole-in-a-wall gyms but this one is the nicer hole in the wall.

I usually don't go on Monday's to Mega Gym because it's always LOADED with guys, it's National Chest Day and the lights always go out in the city at around 10am almost every Monday like clockwork(DR problems) so all the fellas head to this gym in particular. But I usually go wednesdays, love this gym.

Only thing that sucks about Mega Gym is that there is no squat rack. But that's OK, I use the leg press when I go.

ANY-WAY....

I was fasted since 7:30 yesterday, we walked to the veggie to grab some fruit for my wife then headed to the gym.

Today's workout consisted of....

Started with Barbell Clean and Press
1 set 12 reps 85 lbs
3 sets 12 reps 75 lbs
3 sets 12 reps 65 lbs

Lat Pulldowns

4 sets 12 reps

* I LOOOOVE this Lat pulldown machine. Far better than the cable version. NICE BURN!!!



Leg Presses

3 sets of 15 with sets of burnout calf presses in-between sets.
(wanted to do 4-15, didn't have it in me...)

Chest Flyes

4 sets of 12 reps 150 lbs

I also LOVE the feel of this machine over the majority that I;ve used, didn't ask my wife to take pics, I was tired and ready to get things over with. I'll take a pic another day but it's awesome.

Elliptical Machine Cardio

My absolute favorite piece of cardio equipment is BY FAR the elliptical machine, always has been.

I did 15 minutes at a medium-paced, I was super-gassed and didn't really give it everything I had but burned 173 calories.

THEN...

We walked to the meat market on the way home bought 3 lbs of whole chicken cut into pieces for 180 pesos ($6 mas o menos) and walked home with loaded backpacks 1.5 miles.

I ate 1/2 lb of chicken with skin(cooked stovetop without oil) a ton of coleslaw (vinegar, olive oils) and a large avacodo at about 3pm. Will eat again soon, (don't know what yet but something healthy and protein packed.)

That's enough of my rabbling for today!

What do you think? leave your tips and advice if they are constructive ;)
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Old 10-03-2014, 02:24 PM
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10-3-2014

I didn't want to do alot of thinking today and it was hot as crap outside so I wasn't feeling very motivated but I went to the gym.

I was fasted since 8 pm yesterday.

The wife and I walked to the farther gym (Mega Gym 1.5 miles) because I wanted to use the elliptical after lifting.

I did a timed workout with the Barbell Clean and Press, I like to do this when I don't wanna think much about sets and reps for everything.

I gave myself 40 minutes in which I took barbells of different weights and simply did as many clean and presses until I couldn't catch my breath anymore or couldn't raise the bar overhead anymore. And then I sat down and rested just enough to catch my breath and go do it again, and again, and again.

I didn't count the reps and sets, just burned out. I went as high as 95 lbs and as low as 55 lbs barbells.

It REALLY stresses my cardiovascular system and muscles.

If I had to guesstimate, I surely did more than 200 reps. I was dripping with sweat like a MOFO. Felt good and I felt more motivation than when I entered the gym.

[B]After that I did....

Dumbbell Squats
3 set of 10 reps - pair of 90lbs

Lat Pulldowns (plate-weighted)
3 sets of 15 - 125lbs

Bodyweight Dips
3 burnout sets to failure

Elliptical Machine Cardio

15 minute - 200 calories
--------------

Now for my admission of guilt...

Sorry dude, I just couldn't help myself, that burrito was whispering sweet nothins in my ear...

We walked to a restaurant that's on the way home had a burrito de res(beef burrito) and a diet coke with the wife.

SIDENOTE: This restaurant has the BEST HOT SAUCE ON THE PLANET, I found out that some local guy makes it and sells it, I'm tracking him down to buy that stuff for the crib. It's real hot but with a great flavor, my butt's gonna be burnin' tomorrow, but live for today right??

That was my first meal at 3pm. Finished walking home after the meal.

Even though that meal wasn't the healthiest, I needed some fat anyway and tonight at 7:30 I'll eat some "clean" homemade burritos filled with chicken breasts in whole wheat burrito wraps.

Oh, BTW I didn't do JACK yesterday, but I ate clean. All constructive help is welcome.... Will update later!
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Old 10-06-2014, 05:09 PM
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10-4/5-2014 (the weekend)

Broke my fast at around 12:30 both days, I ate pretty clean. Saturday ate about 2 lbs of chicken breast sauteed in garlic/sesame seed oil and soy sauce between the hours of my 8 hour eating window.

I'm not really into counting calories ONLY because I've dieted down enough to eyeball my food and I know the macros almost by heart. Most of you probably can relate. Been to this rodeo before....

Midday Sunday, I ate a chicken burrito WITH the hot sauce that I talked about in an earlier post(found the guy and bought a gallon of the stuff for 1000 pesos($26) and coleslaw(olive & vinegar).

Sunday night I ate whole wheat pasta spaghetti with meat and red sauce, my wife used low fat ground pork.

I intended to go running over the weekend, but life happened and I got to busy. But I was happy to stay on track with my eating.
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Old 10-06-2014, 05:09 PM
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10-6-2014

Busy day today, went house hunting with my wife before the gym and it kinda zapped us both. We didn't spend as much time as usual in the gym because of it, just got some decent work in.

I went fasted until 6 pm today, not that I wanted to, just so much going on. We walked to the closer gym (1 mile) because I wanted to do squats.

I did...

Barbell Squats

4 x 10 - 255 lbs

Barbell Clean and Press

4 x 15 - 80 lbs

Incline Dumbbell Bench Press

3 x 12 *- 180 lbs

Weight-plated Incline Chest Press Machine

Somebody left 200 lbs on with all 25 lb plates, I just did burnout sets to failure and stripped 1 plate from each side each time until I failed to bench press 50 lbs.

Bent Over Barbell Rows

3 x 12 - 125 lbs (I was tired, it actually felt heavy...)

Then we walked home and ate avocados and left over wheat pasta spaghetti and a couple protein shakes. Ima try to jog or something tomorrow.
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Old 10-08-2014, 05:00 PM
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10-8-2014 -Annoying realtors & Farts Edition-

So today was a annoying day...

Like I mentioned in an earlier log me and my wife are looking for a new house, so we started the day out looking to lock down a house we found the other day with our deposit.

Things went well, we put the deposit down, but the realtor was unbearable. Simply put, I don't like guys flirting with my wife and I was already in a bad mood because the day earlier when my wife called to ask a question about the house he answers the phone by calling her "beautiful". Very business-like right?

But I blew it off and didn't even respond when she told me about it yesterday. Then today the dude was just totally unbusiness-like, trying to buddy up to us talking about we should invite him to the house(I did not respond, just laughed it off), and we should get together this Sunday. Asking what our plans are... Dude please. Just handle the business and keep it moving.

Anyway, after him talking about how hard it is to be an important man in town and how we wouldn't understand how hard it is to be important (reaaaaally dude? Really?...)we finally got around to doing some business about 3 seconds before I threw up on his penny loafers.

Anyway, we got the deposit down and we were good.

So I ate my first meal at about 2pm after the realtor at a restaurant, I just had a pesto sandwich, with cheese & tomato. Iusually workout fasted but today I didn't I wanted to eat something.

Went to the gym at about 3:30pm

I didn't really feel like counting reps and stuff again, my mind was lazy. So I did...

1.5 mile walk to the gym...

"Breathless" Barbell Clean and Presses

I did as many as I could for 35 minutes at differing weights, I was mostly using the 85 lb barbell though. I really focused on my burst from the ground and engaging my legs and back. I was good and drenched in sweat at the end, felt great.

At the 20 minute mark some dude let out the MOST HELLACIOUS FART KNOWN TO HUMANKIND, that thing smelled like burnt rubber and donkey feces. OMG I literally moved to the other side of the gym in the middle of my set with 90 lb barbell in hand with a look of ultimate disgust written across my face. It was brutal. I hope it slipped and he didn't just release that thing into society willingly. Oh the Humanity......

Weight Plated Lat Pulldowns
I did 15 mins in the same manner as the Breathless BC & Ps, but only for 15 mins, varying weights but mostly with 125 lbs.

Hammer Curls

3 x 12 - 55 lbs

I didn't have the energy to do an "Breathless" set, but I enjoyed it, hammer curls have always by my arm workout of choice.

Elliptical Machine

I hit exactly 500 calories in a smidgen over 30 mins.

Walked home 1.5 miles(backpacked)

Just ate baked chicken tortillas smothered in the addictive hot sauce and a huge avocado, I don't feel like I'm eat again tonight but I will have a protein shake.

Took some DIM so that I can sleep tonight, my body felt revved like I was gonna have problems tonight with the sweats and whatnot, so the DIM is my lifesaver when I've stressed myself a bit too much, took my beta-alanine(still outta creatine :-( ) and omega 3s plus a good multi vitamin. All set.

That's it my good people,will update soon.

Your thoughts are welcome... Feel free...
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Old 10-08-2014, 05:02 PM
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I couldn't wait to vent on this one, lol...
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Old 10-09-2014, 12:23 PM
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10-9-2014

Took eat easy and just did some walking, very calm on unfocused. About 2 miles. My body is feeling good though, I'm not hurting TOO bad from yesterday's workout.

I ate my first meal at 1pm, Teraki chicken and avocados, will have the same for dinner and call it a day. I have a hankering for a small bag of Doritos but I may push that to a post workout treat tomorrow.

Last meal of the day will come before 8 pm.

I'm Dreaming of tomorrow's workout already.... I'll keep you update. Gonna do a weigh in in about 7 days, somehow I feel like Ima be disappointed. We'll see.
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Old 10-13-2014, 04:54 PM
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Late update for Friday 10-10-2014

So friday, I wanted to hit my chest a little harder than usual.

That wasn't the original plan, but there were a couple of guys in my gym with some impressive pecs and I felt the dumbells calling me, lol. (that's the way it goes sometimes....)

But I still worked in a manner focusing of burning fat(high reps, working up a serious sweat)

So I hit my cleans and presses and leg press and headed for my chest work.

Here's what I did...

Barbell Clean and Press

6 sets of 15 - 75 lbs

Leg Press

3 sets of 15 - 315 lbs

Weight-plated Lat Pulldowns

4 sets of 10 - 135 lbs

Incline Dumbbell Bench Press

3 sets of 12 - Don't remember the weight

Incline Chest Press Machine

4 sets of 110 - 220 lbs (feels lighter though)

Cable Crossovers(chest)

3 sets til failure - 50 lbs

Went Back To The Incline Dumbbell Bench Press

1 Burnout set - don't remember the weight

--

Didn't have energy for the elliptical, I got the heck outta there.

I ate clean every single day of the weekend, on friday my wife made "Swedish meatballs" for lack of a better word. Maybe more like Dominican meatballs with small chunks of cheese in the middle(but not much), made with half low fat ground pork and half ground chicken breast. I also had a couple avocados and a couple small bags of peanuts. I only ate that one large meal one friday. I ate about 8 of those meatball and the sauce was awesome and not high in fat or calories.

That's it for Friday....

- Lee
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