Note: This is the main status page, and will answer some basic questions--all in one place within the journal.

This will save a person from having to weed through several pages, just to get a small piece of information they want (a common problem with journals).

I may have edit it from time to time, as problems creep up with its design, but I believe its a good idea.

It will contain a brief description of who I am and personal history, my starting time and physique position, schedule of my training routine, what this training is, Diet, problems I am experiencing, etc, etc.

I will be more open, then I generally am with it, in the hopes it will assist another person.

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Personal Brief:
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Name: Chillen
Age: 47 years young (DOB: 08/25/1961)
Height: 5' 7" (Barely hit the 7" mark, LOL, )

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Starting Statistics (Personal History):
========================================================

The progress I have made (however slight) didn't come overnight.


2006-2007: (First Fitness Goal Attempt)

Starting Weight 2006: 190 pounds (approximate), "very fat", overweight with man boobs. Body fat very high. Didn't check so not sure on Percentage.

Ending Weight May-June 2007: 152-154 pounds, over 40+ approximate pounds lost.

Ending Body Fat June 2007: 8% (DEXA)

Goal met: 40 pounds of weight lost. Defined ab core, maintaining/building as much muscle--as possible. Reduce back pain, take care of health and dexterity to be in a position to provide care for my wife as we get older.

Pictures will be inserted here (for those that are new):

Side View (152/154 lbs): Front (152/154 lbs):

**************************

June 2007-2008 (Second Goal Attempt)

Weight Starting: 152-154 pounds
Body Fat: 8%

July 2008 (approximately):

Ending approximate weight: 161-162 pounds
Body Fat: 7.8%

Goal Met: One year (approximately) on a careful bulk to "net" a 7-8 pound increase in overall weight, and dip under 8% Body fat.

Picture front (161/162 lbs): Back:Delts:Delts, further back:
Tri extended: Rear BI (similar to avatar):


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Current Goal:
=======================================================

Start Month: October 2008

"Projected" End: July-August 09

Weight Starting: 161-162 pounds
Body Fat Starting: 7.8% (DEXA)

Projected Weight Ending: 171-172 pounds (net)
Projected Body Fat Ending: Between 7 and 8 Percent

One year to gain 8 to 10 pounds of added quality tissue, and lean back down to less than 8% body fat.

Pictures as I progress in bulk:

(Will be updated, regularly, and is something I haven't done on the forum in the past)

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Current Statistics (Updated/Modified Often):
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Current Weight: 169-170 pounds
Body Fat: 12%

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Supplements Currently (to save the question):
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If this changes (and I doubt it), I will post it here. I am not a huge fan of supplements.

1. Whey/Casein Protein Powder

Used only around Pre and Post Workouts; however, sometimes, I modify this. Low carb version, 150 calories per serving, and about 25 grams of Protein.

2. Flax/Fish Oil

3. Fiber Supplement

4. Creatine Matrix

Three times a day. In morning when I first get up, and Pre and Post Workouts. This is the first time experimenting with Creatine.

5. DAG Oil

6. Vitamin Supplement
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Training Routine and Information:

Updated: March 16th-17th, 2009

Upper: Monday (16th).

Lower: Tuesday (17th).

Shoulder Maintenance: Shoulder Girdle Exercises. Plate weight cardio (half speed) 5 minutes. Warm ups are completed, just not listed.

CURRENT STATUS: Post....glucose depletion.

March 16th, 2009: UPPER (no direct bicep work performed, not necessary)

Dual Pair:

Chest: Flat Bench Press: 2X8-10 (one rep from failure)

Back: T-Bar Row: 2X8-10 (one rep from failure)

Dual Pair:

Chest: Incline Bench Press: 2X8-10 (one rep from failure)

Back: (Alternate exercise, swing) Wide Lat Pull-down: 2X8-10 (one rep from failure)

Dual Pair:

Shoulders: Military Press : 3X8-10

Traps: LB Shrugs: 2X8-10 (heavy, one rep from failure)

Triples:

Shoulders: DB Military Press: 1X8-10 (one rep from failure)
Shoulders: DB Laterals: 1X8-10 (one rep from failure)
Shoulders: Rear Delt flys: 1X8-10 (one rep from failure)

Singe Unit:

Dead Lift: 3X8-10 (one rep from failure)

Quadruple Set 4X Circuit/interval:

Decline French Press: 4X8-10 (one rep from failure)
(Alternating to Close Grip Bench Press)

Narrow weighted (underhand) Pull-ups: 4X10-15 (one rep from failure)
(this alternates to: Weighted Neutral grip (palms facing), Weighted Wide grip (palms away), and back to Weighted Narrow (under hand) Grip.

Renegade Rows (with push up and static hold): 4X12-20 (one rep from failure)

Rest 1.2(M), and repeat.

Single Unit

Hanging Leg raises: 12-20 (failure)

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Current Diet Information:

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Within my diet I cycle the calories according to what I do (in energy expenditure). Calories/macro nutrients vary per day. In addition, I cycle the Macro nutrients dependent on goal and goal position (status). Currently calories and macro nutrients are being cycled in 9 day increments. In addition, I add in glucose depletion workouts surrounding the 9 day revolving trend, which effects the level of calories, macro nutrients, and training approach.


CURRENT STATUS: Diet is geared for Super-Compensation

For March 16th and 17th:

Calorie range: (Both work days, and training days) 5,100
Carbohydrates: 800-900 Grams
Fats: 20-50 grams
Protein: about 550(ish) calories.

Diet perimeters, most notably calories and macros, change on the March 18th, forward.

If you have questions on how this is done, ask in the thread.





Best wishes,

Chillen

Geesh, take all day to start your page, youngen'

It's time.

Time rip it up.

Tear it up.......

Today marks, 6 months.....to my personal goal. My life time Birthday present.

Nothing better than to give it health and fitness, eh?


Let's tear down da' house.

Off to train in a little bit. I am on the CarbUP side of the cycle, so I am feelen' it, baby! Love this feeling post the CarbDOWN period.

I swell up like the Michelin Man, and rip up bricks with my teeth! See below:




Best regards,

Chillen

That's cool. I just got off a bit ago. So, nanner, nanner, poo-poo!

See if you can provide some separations between topics of your status page. It sort of blends together, and is hard to sort out. Be more candid with your diet specifics (macro nutrients, etc, etc).


Well, while your sweating to moven' boxes around, I be thinken' about cha' making the iron weep........

Have a good night at work, youngen'

EDIT: I also want to get into a discussion about your goals, and what not, so I can get a good grasp on what you want, etc, etc. Also, I demand a pic.......so I know what I am dealing with.

I posted mine, so no back talk.



Best regards,

Chillen

good luck homies

Thank you, brotha.

But the way I look at my goal: I do not believe in luck. I believe in just getting the job done, and "doing what IT takes".

Again, thank you.


Best wishes

Chillen

Ill clean it up a bit so its easier to follow.

As far as macro nutrieints i have no idea. I just eat every 3 hours or so. Ill work on figuring it out, but honestly i dont pay much attention to it. Ill use fitday.com to help work it out.

I did. Low volume (i.e. not many packages) so i got out early. Only bad thing is that it hurts the paycheck.

My goals at this point are mostly performance based. Im in terrible shape conditioning wise and my strength is no where near where i want it to be. I want to improve both. I would like to lose some fat, but i think that will take care of itself as i lower the calories a bit.

Sorry, not going to happen.

Im 5 9 or so and about 169 lbs. I need to gain some muscle and lose some fat around my stomach. My weak points are my forearms and shoulders.

Thanks Henry, i appreciate it.

Monday March 2/09

Muscular Endurance/Conditioning
Circuit / 3 sets of each:
Burpees 10 reps
Chin Ups 8 reps
Push Ups 12 reps
Chinnies 20 reps

Circuit / 2 sets of each:
Bodyweight Squats 20 reps
Upright Rows 10 reps
Dumbell Press 8 reps


Tuesday March 3/09

Was a sunny, but cold day so i decided to go for a walk.
39 min (walk)


Wednesday March 4/09

Strength
Squats 3 sets 6 reps
Bench Press 3 sets 4 reps
Seated Rows 3 sets 6 reps
Upright Rows 3 sets 6 reps
Zottman Curls 3 sets 8,7,7 reps
Paulm Up Wrist Curls 2 sets 17,16 reps
Core Circuit 2 sets of each:
Chinnies 30 reps
Push Ups 10 reps
Plank 30 seconds

Started grease the groove training for push ups today.
Mon/wed/fri mini workouts of push ups throughout the day.
push ups 5 sets 10 reps


Thursday March 5/09

Beautifull day today.

1.)
25 min (walk)
Lunch
2.)
25 min (walk)

Friday March 6/09

Strength

Deadlift 3 sets 6,5,5 reps
Weighted Chin Ups 3 sets 5 reps
Military Press 3 sets 6,5,5 reps
Close grip Bench Press 3 sets 5 reps

Superset:
Palm Down wrist Curls 2 sets 11 reps
Palm Up Wrist Curls 2 sets 11 reps

Reverse Curls 1 set 7 reps
Behind Back Wrist Curls 1 set 20 reps

Core Circuit / 2 sets:
Chinnies 30 reps
Supermans 8 reps
Plank 30 seconds

Grease the groove:
push ups 9 sets 10 reps

wow 9 sets of 10 reps for pushups... lol someday ill be able to do that!!

great work man keep it up!!

You can do it now..lol. Its not in a row. Its a few sets here and there throughout the day.


I wonder if Chillen is ever going to post in here???

i like the look of your workout Wes i`ll be reading with interest buddy.

Good luck with your goals man,have you posted up your diet anywhere man?(sorry if i missed it).

Also how tall are you? (sorry if i missed this also)



As for chillen.........well it`s chillen i know you`ll reach your goals good luck guys

Thanks Marko. Id like to do more cardio, but im trying to find a balance without overtraining because of work so thats why im combining the 2 atm. Soon it will be nice and ill be biking to work a few times per week.

Im about 5 9 ish but ive never measured so thats a guess.

I posted a link to a sample day of my diet in the status page, but im guessing no one can access it without signing up to fit.day.com so ill have to type it all out at some point. Ill post it on the status page sometime this weekend.

Just take a screen shot and post it as a picture.

Thanks Marko.

Thank you for stopping by and posting a comment.

Hope your goals are going well for ya!

Best wishes,

Chillen