FIT TheMarchHare's log

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TheMarchHare

OT Supporter
here is my log tracking my journey to physical fitness

Stats:
Age: 21
current weight 175-178
Height: 5'8"

Food:
current meal plan(i usually stick to this, some days i deviate a bit)
meal 1: 8 egg whites, 1/3 cup oat bran/oatmeal, salsa/hotsauce
meal 2: i scoop protein powder
meal 3: 8 oz chicken breast/lean protein, some veggies, 1/3 cup oatmeal/oat bran
meal 4: repeat meal 2
meal 5: repeat meal 3
meal 6: repeat meals 2 and 4

usually tack on a snack or a handful of nuts or some chips/salsa or something


starting numbas: (10.18.2008)
Bench: 225 x1
Deadlift: 315x1
Squat: 315 x3


haven't done heavy squats in a very long time. other numbers are recent.




short term goals:

delt, trap and lat development. update.(02/01/09) all of those are coming in nicely. continuing until they're proportional to the rest of my body.

muscle-ups
clap pull ups accomplished (10.24.2008)
(also will aide in my quest for larger delts/lats/traps)

bigger chest aka bigger bench. wanna hit 275 sometime next year
more tapered shape (dunno how imma manage that one)

225 clean and press (goal set on 11/22/08) wanna hit it by 03.08~06.08
 
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TheMarchHare

TheMarchHare

OT Supporter
progress pics thus far:

somewhere between 10.01.2007 and 12.29.07
082607.jpg







05.08

l_ff28fb688249ad83cac248847e342320.jpg



07.08
backshot07222008.jpg




10.08
mostmuscular.jpg

10.08
backrightbicep.jpg

10.08
front.jpg
 
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TheMarchHare

TheMarchHare

OT Supporter
today's training:

teamed with xavier for his workout.

bench 135 x10 175 x5 225 negatives x5 275 negs x4
dips 15 x2 while waiting for a bench
incline db bench 55, 65, 65
cable flys 50, 50, 40, 40, 50 x 8-10
decline db bench 45, 55, 55, 65
heavy weighted abs.
 
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TheMarchHare

TheMarchHare

OT Supporter
saturday:

Training

was a lazy ass. body aching from friday's workout,
3x15 100 lbs lat pulldown
3x5 pull ups
3x 20 kettlebell swings (45 lbs)
2 ab circuits



Food

woke up, adhered to my meal plan, then deviated (ate at a ramyun spot) and then ate at denny's after a meeting


meal 1: 8 egg whites, 1/3 cup oat bran
meal 2: 1 scoop protein powder
meal 3: chicken breast, veggies(zucchini, onions, carrots, broccoli) and 1/3 cup oat bran
meal 4: repeat meal 3
meal 5: ramyun!!!
meal 6: 2 sunny side up eggs, 2 egg whites, grits, cottage cheese
 
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TheMarchHare

TheMarchHare

OT Supporter
today:
cheat day, but i ate mostly clean due to yesterday's ramyun splurge...

meal 1: 2 scoops protein powder, 1/4 sweet potato
meal 2: vegetable soup, <1/4 cup rice
meal 3: 1 egg, 5 egg whites, slice sourdough bread, 2 slices lean ham, seaweed soup and 1/4 cup rice
meal 4: 1 scoop protein powder
meal 5: 1/4 cup brown rice, seaweed soup, 3 oz beef, 1/2 yam
 

erok81

All your canyons are belong to me!!
Jul 2, 2003
4,376
Salt Lake City
haven't done heavy squats in a very long time. other numbers are recent.


mos def. i've been squatting before i ever hit a bench. i've only started DL in the last 2-3 months.

So you quit squatting for benching?

You've made excellent progress but I don't believe that squat # either. I can DL 405 1-2 reps but probably couldn't even squat 315 once.

Unless you are using 2" ROM there is no way. Unless you used to be bigger when you used to squat then lost all of your mass and are still posting your old squat number.
 
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TheMarchHare

TheMarchHare

OT Supporter
So you quit squatting for benching?

You've made excellent progress but I don't believe that squat # either. I can DL 405 1-2 reps but probably couldn't even squat 315 once.

Unless you are using 2" ROM there is no way. Unless you used to be bigger when you used to squat then lost all of your mass and are still posting your old squat number.

this may be it. those squat numbers haven't been updated in like 8 months. never attempted to max on em aside from the smith machine:greddy:(455 lbs) 3-4 months ago. but yea, the 405 is from when i was still tipping past 200 lbs. i'll update that number later today if i decide on working legs today.:noes:

about the swuats over bench thing, what i meant was i was squatting heavy before i ever did bench press. this was back in hs. i used to just like doing squats, it was where i actually stood out as far as lifts. so i just did em constantly. (might explain me being 5'8" :wtc:) it think my sophomore year summer in hs i hit 405 on the smith in squats. never heard of deadlifting until this year and didn't work it in until recently (2-3 months may be cutting it short, but really, like 4 months ago tops)
 

erok81

All your canyons are belong to me!!
Jul 2, 2003
4,376
Salt Lake City
Ah got it, that makes sense.

I know what you mean about diet, I go back and forth tyring to gain or lose weekly. As soon as start losing weight I get scared and start eating more, then feel like I am getting fatter so I cut the food, that goes back and forth all the time. :rofl:

And sorta short crew > *.*
 

mandrew

New Member
Aug 25, 2008
5,201
S.F.
same boat here. I need a cut cause I've got a little pudge but I tried it for a couple weeks and I got considerably weaker for several workouts in a row, so I went back to normal... only now I can't get back into eating enough cals to gain weight, so I'm stuck maintaining for the moment. :rofl: god damn i suck
 
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TheMarchHare

TheMarchHare

OT Supporter
edit on weight
weighed in at 182-3 this morn at the gym (was holding the rest of my toast and nutella, but i was wearing gym clothes and shoes) still looking pretty lean, i think i'm making my gains correctly

food:

meal 1: 8 egg whites, 1/3 cup oat bran, slice of toast and nutella, half handful of walnuts
pre-workout - toast with nutella
post/meal 2: 2 scoops protein powder
meal 3: 6-8 oz chicken and vegetables, 1/4-1/3 cup oat bran. handful of chips
meal 4: 1/4 club sandwich (turkey, bacon, avacado) <= couldn't say no....lol 2 scoops protein powder
meal 5: 1 slice veggie pizza, two pieces of roasted chicken, leg and thigh
meal 6: 5 ozchicken breast and some vegetables.


am Workout:

squats
135 x 10
135 x 10
225 x 10
225 x 5
315 x 4.5
405......... DAMMIT! i got about a 1/3 rep in like 3 times, then gave up lol

you guys were right. :wtc:

weighted lunges
70 lbs 2x10
90 lbs 5x10
100 lbs 3x10

bb complexes (6 reps each of deads, cleans, presses, squats, followed by 10 leaping push-ups)
95 lbs x 4 60 sec rest in between

ab circuit
<= link[sprinter sit-ups, V-ups, toe touches, hip thrusts] + 1 min planks and 30 sec squeeze after
x3
90-180 sec rest in between =/

pm workout

kettle bell swings 45 lbs 2x30

bb complex circuit
95-115 lbs (forgot how much the easy bar weighed) 20 mins - failure, 60 sec breaks.

3x15 leaping pushups

lat pulldowns: alternating under hand grip and close grip front and back
80 x15
90x10
100 x10
110x10
 
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MaineSucks

Everglades Guy
OT Supporter
Jan 5, 2005
40,142
954
I'd be interested to see your squat depth. At 175lbs and your physique I don't see a legit 315x4 squat.
 

erok81

All your canyons are belong to me!!
Jul 2, 2003
4,376
Salt Lake City
Same here. Based on your last workout especially.

With lunges that low, I don't see how a full 315 squat would even work.

I wish I did 1/4 squats sometimes so my numbers were bigger than they are.
 
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TheMarchHare

TheMarchHare

OT Supporter
I'd be interested to see your squat depth. At 175lbs and your physique I don't see a legit 315x4 squat.

i really paid attention to it this workout, knowing that it'd be picked to death:wiggle: parallel for the first 2 reps, a hair over for the third and the last was a cop out at about 2/3 - 3/4 to parallel. last was an attempt then i just straightened out. :wtc:

updated weight, and edited start squat numbers. i think my DL is at 325, but fuck it, it'll pad my gains later :mamoru::x:
 
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kit99bar

USPA Class 1, weak, old man!
Jul 18, 2001
8,609
were the squats free weights or smith (only asking because you mentioned in HS you did smith squats). The pic with the shorts looks like your legs (base) are very large so that could explain the good squat numbers.
180 at 5'8 is pretty dang good at your bf%. I guess 10-13% bf? what do you think?
 
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TheMarchHare

TheMarchHare

OT Supporter
were the squats free weights or smith (only asking because you mentioned in HS you did smith squats). The pic with the shorts looks like your legs (base) are very large so that could explain the good squat numbers.
180 at 5'8 is pretty dang good at your bf%. I guess 10-13% bf? what do you think?

free squats. smith squats i can pump out the 405 with minor difficulty. i didn't realize how hard freesquats were until i finally started to not be a pussy and try it.

you probably have those bf% numbers right. the handheld thing reads between those two percentages, usually closer to ten, depending on how hard i work out, what i eat, etc.
but on a good note, i check today and it read 9.6 i know it's probably not true, but it's an ego boost :bigthumb:
 
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TheMarchHare

TheMarchHare

OT Supporter
:drool:Food:

meal 1:
8 egg whites, salsa, 1/3 cup oat bran, slice of bread and nutella, some tortilla chips
meal 2: 1.5 scoop protein powder (i'm running out!!)
meal 3: 8 oz chicken breast, vegetables, 1/3 cup oat bran
pre-workout: slice of bread and nutella
meal 4: 1.5 scoop protein powder
meal 5: 8 oz chicken, veggies, most of a bag of "popped" potato chips, 1/3 cup oatmeal, 2 cookies
meal 6: 1 scoop protein powder, 2 tbs natty peanut butter, 1 cookie

fuck these cookies... HAD to go shopping while hungry >.< they're like 130 cals a piece haha so good.:drool:

workout:

tennis 1.5 hours

trained my client today, felt like crap so i just his routine, slightly higher weights and reps
flat bench 95 lbs x20
135 lbs 2x115
155 lbs 2x10
185 lbs 1x6

incline 95 lbs 1x20
135 2x10

decline 95 1x20
135 2x10

pec flys
90 lbs 2x15
135 lbs 1x10
140 lbs 1x6
dips 3x15

ab circuit x3
 
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TheMarchHare

TheMarchHare

OT Supporter
food
meal 1: 8 egg whites, i slice Ezekiel bread with natty pb and nutella shredded wheat and 2% milk.
meal 2/postworkout: pb & nutella sandwich, 1.5 scoop protein powder.
meal 3: 8 oz chicken breast, veggies, 1/4(?) cup brown rice with beans
meal 4: 8 oz chicken breast, veggies, 1/4(?) cup brown rice with beans
meal 5: 2 eggs, 1 egg white, 1/2 cup purple rice(it's a korean thing), smashed soybean soup(also a korean thing), 1 cup shredded wheat, 1 cup 2% milk, 1 tbsp natty peanut butter.
meal 6:


workout

body is still sore from leg day and complexes from monday and wednesday... we'll see how i feel in the gym

flat bench: 135 x10
185x4
235 negatives x3
285 negative x1

pullups
grip switch 2x8
slide x6
reg 3x8
switch to underhand and back (6 pulls)

deadlift
135 x10
185x10
225x5 alt grip
275x3 alt grip
225x5 (dbl overhand)
tried to hit 325 but failed... :wtc:

bb complexes + leaping pushups
6 rounds


seeing EXCELLENT results from those complexes. holy shit. :eek3:
 
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TheMarchHare

TheMarchHare

OT Supporter
food

meal 1: 8 egg whites, shredded wheat, high fiber, high protein cereal, 2% milk, salsa, cookie
meal 2: 8 oz chicken breast, veggies, 1/3 cup oat bran
meal 3: 4 oz chicken breast, veggies, 1/4 cup oat bran
meal 4: L&L hawaiian bbq bbq mix plate(meat), 1/4 cup rice
meal 5: ~3 oz chicken breast, veggies, bowl of high fiber cereal and shredded wheat, soy milk
meal 6: 1 scoop protein powder.



training


2x15 @ 75 lbs lat pull downs, back &front

bw dips
x25, x15, x20, x15

barbell complexes 95 lbs

set 1: dead lifts, hang cleans, push press, front squats, and leaping pushups for 6 reps respectively
set 2: high pulls, power cleans, push press, leaping pushups x6
set 3: high pulls, hang cleans, push press, leaping pushups x6
set 4, 5, 6: deadlifts, hang cleans, push press, leaping pushups x6
set 7: went to failure, forearm pump made it impossible to continue.
set 8 &9: 75 lbs, high pulls, hang cleans, push press, leaping pushups

pullups

switch grip 2x 7/8
sliding grip 1x5
switch 1x 6
swap grip (overhand to under) 2 rotations (x9)
switch grip x 4

ab circuit x 2
 
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