tag:blogger.com,1999:blog-74114814627515183652011-04-21T20:29:47.152-07:00Sam Lhttp://www.blogger.com/profile/11854577396802728309noreply@blogger.comBlogger31100tag:blogger.com,1999:blog-7411481462751518365.post-1786709443665262642008-04-13T20:45:00.000-07:002008-04-13T20:46:50.376-07:00Weight 182.0<br />squat 205x5x3<br />bench 140x5x3<br />Dead-hang pullups: 8,8,7<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7411481462751518365-178670944366526264?l=slouchingtowardshulkdom.blogspot.com' alt='' /></div>Sam Lhttp://www.blogger.com/profile/11854577396802728309noreply@blogger.com0tag:blogger.com,1999:blog-7411481462751518365.post-47203524349331868382008-04-09T22:07:00.000-07:002008-04-09T22:39:50.625-07:00<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/__xoNpJ9QeFw/R_2la_e9pjI/AAAAAAAAAAo/p163PnLxIs4/s1600-h/IMG_0961_2.jpg"><img style="margin: 0pt 0pt 10px 10px; float: right; cursor: pointer;" src="http://4.bp.blogspot.com/__xoNpJ9QeFw/R_2la_e9pjI/AAAAAAAAAAo/p163PnLxIs4/s320/IMG_0961_2.jpg" alt="" id="BLOGGER_PHOTO_ID_5187484228937164338" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/__xoNpJ9QeFw/R_2lNPe9piI/AAAAAAAAAAg/9JpM6AIoo70/s1600-h/IMG_0960_2.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer;" src="http://1.bp.blogspot.com/__xoNpJ9QeFw/R_2lNPe9piI/AAAAAAAAAAg/9JpM6AIoo70/s320/IMG_0960_2.jpg" alt="" id="BLOGGER_PHOTO_ID_5187483992713963042" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/__xoNpJ9QeFw/R_2k0_e9phI/AAAAAAAAAAY/9U3CvC655cM/s1600-h/IMG_0959_2.jpg"><img style="margin: 0pt 10px 10px 0pt; float: left; cursor: pointer;" src="http://4.bp.blogspot.com/__xoNpJ9QeFw/R_2k0_e9phI/AAAAAAAAAAY/9U3CvC655cM/s320/IMG_0959_2.jpg" alt="" id="BLOGGER_PHOTO_ID_5187483576102135314" border="0" /></a><br />Here are some rather goofy pictures of me, just to start things off. These were taken on April 6, the day before I started <span style="font-weight: bold;">the program</span>, and are from the end of the day, after dinner. I have the vague idea of getting to about 200 pounds, which would be 20 more pounds of muscle and fat. I'll try to post new pics every few weeks.<br />Today's numbers: wt. 179.6<br />squat (I think I'll only post the work sets from now on, these will always be preceded by a thorough warm-up): 200x5x3<br />press: 80x5x3 (this is what I need improvement on more than anything)<br />deadlift: 315x5x1<br />I'm up to 3 quarts of milk a day now, with no ill effects except for a bit more phlegm than usual.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7411481462751518365-4720352434933186838?l=slouchingtowardshulkdom.blogspot.com' alt='' /></div>Sam Lhttp://www.blogger.com/profile/11854577396802728309noreply@blogger.com2tag:blogger.com,1999:blog-7411481462751518365.post-71568274885860652832008-04-07T23:14:00.000-07:002008-04-07T23:42:21.965-07:00As the select audience who will have interest in this blog probably already know, I started doing <a href="http://crossfit.com">crossfit </a>about 3 1/2 years ago, and it's made a huge difference in my life. I've also been eating the <a href="http://www.zonediet.com/">zone </a>diet for about 3 years, and that's been another major positive change. However, I've felt that my progress in crossfit has been limited by my physical strength and muscle mass, or lack thereof, so after being inspired at the Basic Barbell Training certification I attended in Reno a few weeks ago, taught by Mark Rippetoe, co-author of <a href="http://www.startingstrength.com/">Starting Strength</a> and a number of other excellent books about weight training and getting strong, I've decided to take a bold step. Starting today, April 7, and for as long as I can stand it, I'm going to try Rip's program of three days of heavy lifting a week and drinking a gallon of whole milk a day, in addition to my normal 19-block zone diet. I'm going to cut down to two crossfit metcon type workouts a week, and I'll drop them if I'm feeling really wiped out. My goals are a bit nebulous, but are basically to put on a lot of muscle mass and get much stronger. I tried a similar program last year with my friend <a href="http://crossfiteastbay.com/">Max Lewin</a>, and it definitely worked, but this time I'm going even simpler.<br />Some starting numbers: age 35, bodyweight 179 (it's all going to be in pounds, I'm too American to fuck with kilos), crossfit total as of 4/5/07: squat 245, press 100.5, deadlift 385, total 730.5.<br />Today's workout was as follows:<br />squat<br /> 45x5x3<br /> 95x5x1<br /> 135x3x1<br /> 165x2x1<br /> 195x3x5<br />bench press<br /> 45x5x3<br /> 95x5x1<br /> 115x5x1<br /> 135x5x3<br />dead hang chinups 7, 7, 6<br />I started a bit light on the weights, as I always want to fight for perfect form and full range of motion. As of today I'm up to 3 quarts of milk a day, with no digestive troubles yet. We'll see.<br />I'll post my starting pictures soon - it should be interesting to compare once I've put on some beefcake (and some lard).<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7411481462751518365-7156827488586065283?l=slouchingtowardshulkdom.blogspot.com' alt='' /></div>Sam Lhttp://www.blogger.com/profile/11854577396802728309noreply@blogger.com0