Mid-August 2010
Wassup ppl,
  I'm currently 5'11'' and 201.4 lbs at approximately 13% bodyfat, looking to get down to the mid single digits by the end of the year (at the latest). I'm finishing up a four week phase, wherein each week is setup similar to Joe Defranco's WS4SB (version 3). My two "dynamic effort" days are actually conditioning days (one upper body-focused and one lower body focused). I measure my weight/waist once or twice a week (depending on the extent and frequency of my bloating) and frequently post progress pictures. Beginning on the 23rd of August, I've started recording my caloric and macronutrient data as well.

Mid-January 2010

Adarq's 2011 template


Purpose: To log data in a format that is easier to analyze (for ourselves and readers of our journals), so that training setbacks are avoided & progression is of primary importance, thus making our training as efficient & effective as possible.

How-to: Copy, Paste & modify the template to suit your needs: Include this post at the end of each of your training journal posts by clicking "modify" on your previous post, copy and paste it into the current post, and then add the new data.

---

CURRENT GOALS
get 6-pack by march 25th and dunk by august 25th

MAJOR PR'S/MILESTONES

DAILY PHYSICAL & MENTAL STATE
01/12/2011: felt dejected after someone threw snowball at cabbie's driver-side rearview mirror on way to PT session
01/13/2011: not bad; felt a little dejected when trainer told me to stop asking him questions...i guess i should just place my trust in his methods without questioning him
BODYCOMP
01/12/2011: 185.6 lbs, 30.7 in; 01/13/2011: 185.8 lbs, 30.5 in
SORENESS
01/12/2011: none; 01.13/2011: nothing major
ACHES/INJURIES
01/12/2011: right patella tendon (from walking in snow); 01/13/2011: right patella tendon
FATIGUE
01/12/2011: none; 01/12/2011: mental fatigue during workout
SLEEP SCHEDULE THE PREVIOUS NIGHT
01/12/2011: 12:30 am-11am; 01/13/2011: 3am-11:30am (terrible)
NAPS
01/12/2011: 6:20pm-7:15pm; 01/13/2011: none
ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
01/12/2011: iced right patella tendon for ~20min; 01/12/2011: nothing
STRETCHING AND MYOFASCIAL RELEASE
1/12/2011: stretched quads, achilles, and gastrocs and rolled everything throughout day BUT NOT PRIOR TO WORKOUT (BAD DECISION); 01/13/2011: stretched quads/achilles/gastrocs and rolled throughout day AND prior to workout

EXERCISES & SESSIONS

JUMP SESSIONS

SQUATTING
01/13/2011: 195x5 (better depth, form not great tho); 2 sets of 135x8
CHINUPS

OVERHEAD PRESS
01/13/2011: 95x4; 85x7; 85x3 (using split stance)
REACTIVE WORK
LUNGES
01/13/2011: 3x8/side on walking lunges using 40s
ROWING VARIATIONS
01/13/2011: chest-supported row-60x8,60x8,60x7
PREHAB/REHAB/CORE
01/12/2011:[clam shell x20/side, side plank x30s/side, SL bridgex10/side (5s hold@top), Lateral Monster walks x10/direction]@PT's office, [Lateral Monster walks x10/direction, prone cobra x 2x30s, prone superman x2x20s, TKEs x2x20/side, Chin Tucks x2x20/side]<--during warmup for training
01/13/2011: [SL glute bridgesx10/side, monster walksx10/direction, TKEsx2x20/side (interspersed throughout workout)]<--before training; [SL glute bridgesx10/side, clam shellsx20/side, side plankx30s/side]<--after training
CONDITIONING
01/12/2011: Jump Rope:double leg- 120,120,120,120; single leg (continuous)- 30/side, 30/side, 30/side, 30/side
Rower-10 minutes relatively intensely (covered~ 1800m)
01/13/2011: Jump rope- 120 turns during warmup

1-LINE BODYCOMP, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING/MYOFASICAL RELEASE
01/12/2011- 185.6 lbs, 30.7 in; right patella tendon was bugging when wearing snow boots and post-jump roping; not too much fatigue; slept 12:30am-11pm prev night and napped 6:20pm-7:15pm; iced right patella tendon for~20 min; SMR all over throughout day but not prior to training and stretched quads/achilles/calves
01/13/2011- 185.8 lbs; 30.5 in; right patella tendon bugged after jump rope sets during workout and @ bottom of squat a bit; pretty mentally fatigued during workout; slept 3:30am-11:30am; no icing; stretched quads/achilles/calves
1-LINE WORKOUTS
01/12/2011- jump rope (480 double leg turns over 4 sets and 120 single leg turns/side over 4 sets...remark: change to LRLRLR/LLRRLLRRLLRR/double, double double, etc.); rowing-10 minutes relatively intensely (traversed around 1800m)
01/13/2011- warmup using jump romp, PT rehab exercises w/ TKEs in workout; squats at 195 (working on depth) and 135; began using split stance on OHP...struggled w/ 85 and 95 lbs; 2x8,1x7 on CSR; walking lunges w/ 40s@3x8/side; PT rehab exercises post workout

24-Aug      Weight:    Waist:                                     
                                             
   Meal #   Item #   Item Name   Quantity   Kcals   Fat (g)   Carbohydrate (g)   Protein (g)            Totals         
                                 kcals   fat (g)   carbohydrate (g)   protein (g)   
   1   1   Low sugar Quaker Oats instant oatmeal   1 packet   120   2   24   4         1187   51.5   81   92.5   
      2   Smucker's Natural Peanut Butter   1 tbsp   100   8   3   3.5                     
      3   Vanilla Metabolic Drive protein powder   1 scoop   110   1.5   1   20                     
      4   Total      330   11.5   28   27.5                     
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   2   1   Atkins Dark Chocolate Royale Shakes   2 shakes   320   18   10   30                     
      2   Total      320   18   10   30                     
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   3   1    La Banderita LC tortillas   2 tortillas   162   4   22   10                     
      2   tyson's fully cooked chicken strips   1 serving   100   2   1   21                     
      3   Sesame ginger dressing   1 tbsp   35   2   4   0                     
      4   Trader Joe's extra virgin olive oil   1 tbsp   120   14   0   0                     
      5   Steamfresh Broccoli   1 bag   120   0   16   4                     
      6   Total      537   22   43   35                     
      7                                       
      8                                       
      9                                       
      10                                       
   4   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   5   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   6   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   7   1                                    
      2                                    
      3                                    
      4                                    
      5                                    
      6                                    
      7                                    
      8                                    
      9                                    
      10                                    
                                          
                                          
   Training (Off-Day)                                       
A) Steady-state fwd sled drag   ~21 mins                                       
B) Pull-back butt kicks   8/side                                       
C) High-knee walks   8/side                                       
D) SLDL walks   8/side                                       
E) LYTP shoulder circuit   holding 3 lbs dbs (2x10)                                       
F1) Front Plank   65 s x 2                                       
F2) Side Plank   40 s/side x 2                                       
                                          

extremely detailed log.. very very nice.. too bad the nutrition/diet portion formatting gets messed up, what are you pasting it from, excel?

peace!

26-Aug      Weight: 200.4 lbs   Waist: 33.6 in                                    
                                             
   Meal #   Item #   Item Name   Quantity   Kcals   Fat (g)   Carbohydrate (g)   Protein (g)            Totals         
                                 kcals   fat (g)   carbohydrate (g)   protein (g)   
   1   1   Atkins Dark Chocolate Royale Shakes   2 shakes   320   18   10   30         1490   69   83   138   
      2   Wild blueberries   1.5 cups   90   0   27   0                     
      3   Total      410   18   37   30                     
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   2   1   Tyson's Fully-Cooked chicken strips   1 serving   100   2   1   21                     
      2   Steamfresh Asian Medley   1 bag   175   7   21   7                     
      3   Sesame Ginger dressing   1 tbsp   35   2   4   0                     
      4   Trader Joe's extra virgin olive oil   1 tbsp   120   14   0   0                     
      5   Japanese Green Tea   1 cup   0   0   0   0                     
      6   Total      430   25   26   28                     
      7                                       
      8                                       
      9                                       
      10                                       
   3   1   Key West Shrimp from TGI Frday's (comes w/ steamed broccoli)   1 order   225   7   12   33                     
      2   Starbucks Houst Coffee   1 tall coffee (12 fl oz)   5   0   0   0                     
      3         230   7   12   33                     
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   4   1   Vanilla Metabolic Drive Protein Powder   2 scoops   220   3   2   40                     
      2   Smucker's Natural Peanut Butter   2 tbsp   200   16   6   7                     
      3   Total      420   19   8   47                     
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   5   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   6   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   7   1                                    
      2                                    
      3                                    
      4                                    
      5                                    
      6                                    
      7                                    
      8                                    
      9                                    
      10                                    
                                          
                                          
   Training (Off-day)                                        
Various Stretches                                          
A) Glute Bridges   1x12                                       
B) Single Leg Glute Bridges   1x8/side                                       
C) Half-Kneeling Thoracic Extension   1x8/side
D) High Knee Pulls   1x8/side
E) Pull-Back Butt Kicks   1x8/side
F) SLDL Walks   1x8/side
G) Chin Tucks   1x12
H) Scapular Pushups   1x12




Remarks:    I skipped the usual dose of xenadrine RFA-1 today b/c I ended up having a tall coffee at starbucks...even the minimal caffeine in a 12 fl oz cup fucks me up mentally lol...ugh i need to get off my antidepressants lmao


Meds: Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Vitamin E (400 IU), Vitamin D-3 (400 IU), 3 fish oil capsules (647 mg EPA and 253 mg DHA/capsule)    

Hey all, I came down with a virus last friday and am only beginning to recover. I'll resume posting tomorrow.

Peace,
Niket

1-Sep      Weight:    Waist:                                     
                                             
   Meal #   Item #   Item Name   Quantity   Kcals   Fat (g)   Carbohydrate (g)   Protein (g)            Totals         
                                 kcals   fat (g)   carbohydrate (g)   protein (g)   
   1   1   Atkins Mocha Latte Shakes   2 shakes   320   18   10   30         1721   95.5   80   137.5   
      2   Total      320   18   10   30                     
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   2   1   Panda Express Kung Pao Chicken   entree in combo   300   19   13   19                     
      2   Panda Express Black Pepper Chicken   entree in combo   250   14   12   19                     
      3   Panda Express Side of Mixed Veggies   side   70   0.5   13   4                     
      4         620   33.5   38   42                     
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   3   1   Atkins Mocha Latte Shakes   2 shakes   320   18   10   30                     
      2   Total      320   18   10   30                     
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   4   1   Smucker's Natural Peanut Butter   1 tbsp   100   8   3   3.5                     
      2    La Banderita LC Tortilla   1 tortilla   81   2   11   5                     
      3   Tandoor Chef Tandoori Chicken and Spinach   1 box   280   16   8   27                     
      4   Total      461   26   22   35.5                     
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   5   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   6   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   7   1                                    
      2                                    
      3                                    
      4                                    
      5                                    
      6                                    
      7                                    
      8                                    
      9                                    
      10                                    
                                          
                                          
                                          
                                          
                                          
Training:                                          
Walked roughly five miles through uneven terrain                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
Remarks:                                    
Just got back on the routine today after being sick for five days                                    
                                    
                                    
Medications: Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Vitamin E (400 IU), Vitamin D-3 (400 IU), 3 fish oil capsules (647 mg EPA and 253 mg DHA/capsule)                                     
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    
                                    

i usually wakeup at 3-4pm gonna change in a few weeks unfortunately.

nice workout mang, plyo pushups should be pretty tough in that metabolic portion of the workout.

pc

3-Sep      Weight:    Waist:                                     
                                             
   Meal #   Item #   Item Name   Quantity   Kcals   Fat (g)   Carbohydrate (g)   Protein (g)            Totals         
                                 kcals   fat (g)   carbohydrate (g)   protein (g)   
   1   1   Spinach   unmeasured   0   0   0   0         1630   72.5   62   176   
      2   Whole Eggs   2 eggs   180   10   2   16                     
      3   Liquid Egg Whites   2 egg whites   60   0   2   12                     
      4   Kraft Singles Fat-Free Cheddar Cheese   1 slice   25   0   2   4                     
      5   Oscar Mayer Fully-Cooked bacon strips   4 strips   70   6   0   5                     
      6   Japanese Green Tea   2 tea bags   0   0   0   0                     
      7   Total      335   16   6   37                     
      8                                       
      9                                       
      10                                       
   2   1   Isopure Whey Protein Powder   1 scoop   105   0.5   0   25                     
      2   Total      105   0.5   0   25                     
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   3   1   Atkins Mocha Latte Shakes   2 shakes   320   18   10   30                     
      2   Small Apple   1 apple   55   0   15   0                     
      3   Total      375   18   25   30                     
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   4   1   Tandoor Chef Tandoori Chicken and spinach   1 box   280   16   8   27                     
      2   Oscar Mayer Fully-Cooked bacon strips   8 strip   140   12   0   10                     
      3   Total      420   28   8   37                     
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   5   1   Vanilla Metabolic Drive Protein Powder   2 scoops   220   3   2   40                     
      2   Steamfresh Asian Medley   1 bag   175   7   21   7                     
      3   Total      395   10   23   47                     
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   6   1                                       
      2                                       
      3                                       
      4                                       
      5                                       
      6                                       
      7                                       
      8                                       
      9                                       
      10                                       
   7   1                                    
      2                                    
      3                                    
      4                                    
      5                                    
      6                                    
      7                                    
      8                                    
      9                                    
      10                                    
                                          
                                          
Training                                          
                                          
Warmup/Activation: Performed all of the warmup and activation exercises in Adarqui's youtube video                                          
                                          
Work         Rest                           
A1) Mountain Climbers   x20; x20; x20      3 minutes between supersets                           
A2) Groiners   x10; x12; x14 (very tough, had to pause and regroup in the middle)                                 
A3) Burpees                                    
   x5; x6; x7 (again very tough, had to pause and regroup in the middle)                                 
                                    
B1) Front Plank   45s; 50s                                 
B2) Side Plank   25s; 30s                                  
                                    
PM: ~30 minutes of stationary ball handling drills                                    
                                    
Meds: Paxil (25 mg), Lorazepam (1/2 mg), Wellbutrin (75 mg), Vitamin E (400 IU), Vitamin D-3 (400 IU), 3 fish oil capsules (647 mg EPA and 253 mg DHA/capsule), 1 packet of Xenadrine RFA-1, 1 unisom sleepgel capsule (I've been taking this pretty much daily to fall asleep; somehow I forgot to mention it- I used to be on a much stronger sleep medication, Trazadone. I still have issues falling asleep).

                                    
                                    
Remarks:                                    
Was very bloated during training session and ended up vomiting the green tea that I'd consumed; didn't sleep at all last night even though I took unisom. I had lateral knee discomfort post-training as well and still have it (~11 hours later). I notice that I get really uncoordinated and lose some of my depth perception after I take Xenadrine RFA-1 (a fat burner). Have any    of you guys taken it? I suppose it may be reacting with one or more of the anti-depressants that I'm on lol.