Matt's workout, health and lifestyle journal

[Matt281]

I want to do this a little different than usual because I want to do more than get in better shape. Most of the stuff in here isn't going to be about lifting, although it'll likely wiggle its way in one way or another.

So here's where I'm at now:

When I'm at school, I lift irregularly, rockclimb several times a week, swim occassionally, play soccer 4 or 5 days a week for a couple hours, and eat well. I go out fridays and saturdays, and socialize on campus, but otherewise don't spend as much time as I'd like to with friends. When at home for the summer, well, lets say I improvise.

What I want to do more of:

-Workout more and harder
-Eat more to compensate
-Eat even healthier
-Practice soccer more
-Improve in rockclimbing
-Read more
-Spend more time with friends and people in general
-Get out more and do non-routine things

So here's how I'm going to set this up:

Every week I'll start doing something new, a challenge if you will. I'll make a post every day for accountability to make sure I did it, and go for 7 days. After a week is up, I'll start a new one, and the old one will get dumbed down a little, but keep going. A little confusing, I know, but I think it'll work well. For example, I'd do a week where I go rockclimbing or swimming every day for half an hour, then take it down to 5 days a week, and start the next one.

Hopefully I'll have a schedule full of workouts, healthy eating and awesome experiences by the end of the year.

So, without further ado:

Week 1

To do: Read a book for an hour a day

I'm just getting over being sick (for the first time in a year) so this will be a good start.

Extra: Get Moby Dlck from the library

Always wanted to read this book for some reason

---------------------------------------

Alright, here we go. Any feedback would be awesome. I'd love to hear if you guys have any ideas, or comments on any particular thing. Cheers.

 

[Matt281]

I thought this up last night so day 1 is already complete.

Week 1, Day 1
-Read for an hour: DaVinci Code (I hear it's good).

 

[Matt281]

Week 1, Day 2 (last night)
-Read for an hour

 

[Matt281]

Week 1, day 3, 4 and 5
-Hour on thursday
-Spent the weekend hanging out with my gf, only had a half hour to read while she was getting ready (saturday morning). Going to read an hour and a half today and 2 tommorow to make up for it.
-ordered moby **** from the library

cheers

 

[Matt281]

It feels like this journal is a bit out of place because I'm going to be doing more of the health and lifestyle stuff until I go back to school mid september.

I think this will work well though. I'm building up gradually, and as long as I get my sh!t done for the day, I can keep it going. Feels kind of like a challenge: how many weeks can I keep it up?

Guess we'll fine out.

Week 1, days 6 and 7
-Made up for the the weekend I was gone, read for an hour a day
-Week 1 complete!

Week 2

To do:
-Have only water to drink, with the exception of minimal social drinking (friends birthday + 3 day vacation this week).
-Reading bumped down to 30 mins a day, 5 days a week and will continue indefinitely

I'm gonna be gone for a bit, so this is something I can manage.

Extra: buy teeth whitening solution at the store (3% hydrogen peroxide + natural mouthwash mixture).


Cheers

 

[mikeyb]

You have a huge amount of goals most of which are just scheduling issues. So far you don't seem to be doing much to resolve any of them.

Here's my 2c: Make a weekly schedule NOW that incorporates everything you want. Then ease into it over a month. Also, you need to define some quantitative objectives for your workouts otherwise you won't have any motivation to improve. For example "bench 200lbs by Christmas" or "gain 10lbs of muscle in 3 months" are quantitative objectives but "workout more" is not. It's too easy to slack off when you don't know where you're going.

 

[Matt281]

Thanks for the comment.

This is my way of easing into it, which is why I think it'll work well for me. If I decide to start everything at once, I probably won't be able to keep it up because I'm not used to doing so much.

As far as quantitative stuff, yeah, I think that'll help and I plan to do that. I'm not going to set goals that aren't under my control though. I can't control exactly how much muscle I gain; I can only take the best course of action to accomplish that. I also play, and will continue to play, 10+ hours of soccer a week, so big gains may be difficult.

I've gotten over being sick, so next week I'll probably start with something like this:

-2 sets of squats to failure
-2 sets of pushups to failure
-2 sets of pullups to failure
-various core excercises to failure

Partially since I have so much other stuff I want to be doing, and partially because it makes a lot of sense, I'll probably be doing my weight workouts Body By Science style. That is, very intense, short workouts to failure with lots of rest.

Moreover, I'm not really looking to get huge. I'm already in great shape and quite toned, and I'm going for a more holistic approach to this: eating as healthy as possible (still with tons of meat, high quality butter/oils and raw milk for protien), further improve my lifestyle and social life and get in the best shape of my life while I'm at it.

So yeah, workouts start next week. For now:

Week 2, days 1, 2 and 3
-Drank only water
-Read 30 mins, still gotta read for tonight
-Got the teeth whitening mix

Week 3 starts the 17th, which will be workout. Hmm, now that I think of it, maybe I'll try to alternate between health, lifestyle and workout as I add new things.

Cheers!

 

[Matt281]

Just got back from vacation

Week 2, Days 4-7
-Drank only water, except for a few beers on my friends birthday and a few on vacation, which is fine
-Read 30 mins 5 days this week

Week 2 complete as of the the 16th.

Week 3
To do:
-2 sets of pullups to failure
-2 sets of pushups to failure
-Front, side and backwards planks to failure
-2 sets of squats to failure

All twice a week.

I'm starting this easy because although I'm in really good shape in general, I haven't done much at all this summer and I'm way behind normal.

So yeah, this will get harder but the concept is going to remain the same: Short but very intense workout twice a week with adequate rest time. Based on ideas from Body By Science. I think this is the best choice for me since I'm already going to be doing soccer, rockclimbing and swimming for several hours a day.

-Water goes down to 3 big glasses a day
-Reading 30 mins 5 days a week

Extra: Figure out how to make a good vinegarrete dressing

I had this amazing spinach/oister/bacon salad on vacation, and I've been meaning to eat more spinach and other greens like that. The dressing made it not only tollerable, but actually good. I want to make something similar.

Week 3, Days 1-3
-Drank enough water
-Read 30 mins a day
-Just finished first workout...holy ****, I can barely keep my arms up to type this

1. 1st set chin ups to failure - 18
2. 1st set bodyweight squats to failure - 45
3. 1st set pushups to failure - 30
4. Backwards plank - 90 sec
5. Left side plank - 50 sec
6. Right side plank - 50 sec
7. Middle Plank - 50 sec
8. 2nd set pullups (not chinups) to failure - 10
9. 2nd set squats to failure - 30
10. 2nd set pushups to failure - 20

Runthrough: started off good, already breathing hard by the time I finish the 18 chinups and basically fall off the bar. By the time I finish squats I'm already dog tired. Going to failure makes all the difference. After pushups I feel like I'm trying to catch my breath after finishing a 5-minute mile. Really strange how I can only do 30 pushups, but I can do 18-20 perfect-form chinups.

Planks are easier on the breathing, but muscles get really sore. My supporting arm gives out in the side planks before my core does, so I have to stop at 50. Barely make it to 50 in the front plank - abs need more work.

I feel half dead when I jump up for the 2nd set to pullups, but my arms are rested so I can barely crank out 10. I might be able to do 12-15 if this was the first thing I did. Squats again, my left hamstring is hurting a little and my legs start shaking. Make it to 30. Pushups I'm exhausted. Only make it to 20.

Man, that's one hell of a workout for how easy it looks. Going to failure makes all the difference.

 

[Matt281]

Week 3
-Read 30 mins a day 5 days
-Plenty of Water
-Worked out

2nd workout was all abs because I was still sore when the week ended, so it wouldn't have been productive not to let my muscle recover. It really takes a good 5-7 days to fully recover if you workout hard enough, like they say.

Front plank: 80 seconds
Left side: 60
Right side: 60
Backwards: 90

Abs seem to recover faster than other muscles.

Week 4

To do:
-New: Practice piano an hour a day
-Workouts bumped down to once a week to failure, but will keep getting harder.
-Drink at least 3 glasses of water a day
-Read at least half an hour 5 days a week

I really like playing but want to get much better, so gonna play an hour a day this week.

Extra: Finish learning moonlight sonata

Cheers!

 

[Matt281]

Almost slipped up last night. Partially because it was late, but mostly because I'm starting to question my motives about this.

Here's the thing: the lifestyle stuff is great and all, but ultimately I don't think I'd be doing most of it if it wasn't to boost my success with women. Nothing wrong with that right?

However, if that's what I'm doing it for, then it's really not what I should be focusing my energy on. I know that approaching more women and getting out of my comfort zone will lead to much more success than improving my lifestyle. So why am I not doing that instead?

I do go out 2-3 times a week when I'm at school and talk to girls, and if I see a good opportunity during the day to approach I'll usually do it, but I don't approach consistently enough to really take things to the next level.

I feel like perhaps I'm doing this because I'm afraid or uncomfortable doing what really needs to be done. If anyone's read the 4 hour work week, it's kind of like what Tim Ferris talks about there: it's like micromanaging emails to avoid searching for a better job.

 

[Matt281]

...

I can barely walk. In fact, I just walked down the stairs backwards because it felt like my quads would give out.

Just finished the second of my intense weekly workouts. I decided to try to break my previous records each week, as that would suggest that I'm getting stronger, but this time i may have just pushed harder. So incredibly tired.

1. 1st set chin ups to failure - 21
2. 1st set bodyweight squats to failure - 50
3. 1st set pushups to failure - 32
4. Backwards plank - 90 sec
5. Left side plank - 55 sec
6. Right side plank - 55 sec
7. Middle Plank - 60 sec
8. 2nd set pullups (not chinups) to failure - 11
9. 2nd set squats to failure - 40
10. 2nd set pushups to failure - 20

Total workout time: 18:22

Runthrough: I'm happy with my 21 chinups, but by the time I finish the first set of squats I'm already panting. Each exercise after that leaves me breathless and I keep having to drink water. I start shaking uncontrollably during ab exercises, and by the time I'm done with everything I feel like I'm going to faint.

*edit* (5 mins later)

Just threw up. I must have pushed things a little too hard. That's never happened to me before.

 

[mikeyb]

Looking good Matt!! I would suggest moving onto weights for any exercise you can correctly do for more than 15 reps. If you HAVE to stick to bodyweight exercises check out rosstraining.com for ideas on how to increase resistance - 50-rep squat sets won't do much for your strength.

Throwing up can happen, it's your body's way of saying "wtf". Not major but if you push hard too soon you may lose motivation. Make sure you are eating enough. As for the (very) sore quads, it happens to me every time I start my winter training program. Don't worry about it.

About the approaching, try doing a bootcamp. You can find details in the "Bible" section in the footer.

 

[Matt281]

Thanks man. Feeling much better now, haha.

I plan to move to weights as soon as I get back to school in 3 weeks. I feel like this will get me ready for it though, since I tend to get extremely sore (like I actually think I've injured myself) doing squats, so body weight stuff should get my muscles used to it.

I'm really big on eating healthy and eating a lot, but sometimes I have trouble taking in as much as I feel like I should be. Up at school I'll have around half a gallon of raw milk a day, large quantities of chicken and/or egg and vegetable stir fries. Usually yams or potatoes for carbs (I play a lot of soccer). Still, sometimes it's hard to eat more than 3k a day.

As for approaching, I think I did something like that when I started out. I've been doing that kind of stuff like 2 years now, but it's just been way too inconsistent. I'll go to a bar or party and talk to the one or two hottest girls, and that's it - sometimes not even that because of AA or social circle complications.

I've definitely gotta find some way to clamp down though. It may end up being a lot of indirect and social circle game for the next 6 months or so though, because cold approach on campus is weird and will fvck up my social circle game.

Anyway, thanks a lot

 

[Matt281]

Week 4 complete!
-Played piano an hour a day
-Finished learning moonlight sonata
-Worked out hard (hard enough to puke)
-Drank at least 3 glasses of water a day (basically only water actually)
-And read for at least half an hour a day

This week I almost slipped up. An hour a day of piano along with the other stuff seemed like a lot, but like usual I'm glad I did it. It's always worth it after the fact.

Additionally, I found a great 2-hour speech on working out. This guy is extremely knowledgeable and I'd recommend the speech to anyone.

http://www.the21convention.com/2009/09/08/drew-baye-t21c-2009/

After watching, I decided to make a few changes to my workout:
1. Switching around the order every time, since the first exercise you do you're able to put the most effort in (due to fatigue in subsequent exercises) and therefore make the most progress.
2. Allowing slightly more time in between exercises so I don't puke from exhaustion
3. When I get back to school, where I have a gym, will add overhead press and seated row.

Week 5

To do:
-New: Practice soccer (not including playing games) 30 minutes a day
-Piano goes down to 30 mins, 5 days a week indefnitely
-Extremely intense workout once a week
-Drink at least 3 glasses of water a day
-Read at least half an hour 5 days a week

I play too much soccer without enough practice. Want to be even better this year.

Extra: Order Body By Science

Cheers!

 

[Matt281]

Been keeping up with everything so far. Ordered Body by Science off amazon.

Weekly workout, went a little easier this time since I didn't want to puke again

1. Pushups to failure - 40
2. Bodyweight squats - 55
3. Chin ups to failure - 15
4. Backwards plank - 90 sec
5. Left side plank - 60 sec
6. Right side plank - 60 sec
7. Middle Plank - 60 sec

Pushups got quite a bit better, probably since I did them first (switching around exercises to even out gains). Squats slowly but surely too. I think I'm used to them enough now that doing weighted squats won't be a problem anymore. Chinups down a lot, I'm sure due to doing pushups first and the fact that my forearms are still sore from climbing. Core exercises slowly improving.

I read that muscle definition in abs is almost entirely due to body fat, and a lot less to do with muscle strength. Frustrating, because while I do have a poorly-defined 6 pack, I'm already around 6 or 7% body fat (hard gainer build). Just wondering how fitness models get that kind of extreme definition.

Cheers

 

[mikeyb]

I read that muscle definition in abs is almost entirely due to body fat, and a lot less to do with muscle strength. Frustrating, because while I do have a poorly-defined 6 pack, I'm already around 6 or 7% body fat (hard gainer build). Just wondering how fitness models get that kind of extreme definition.

Cheers

If you're 6-7% and you don't have a 6 pack it's probably because your abs aren't big enough. FYI, definition = Lots of muscle + very little fat. To get fitness-model kind of definition you will need to go through several bulk/cut cycles where eventually you learn how to adjust your diet to fine tune your physique. The diet is the most important part here. It's the same thing when elite athletes prepare for important events. Some of them even weigh out their food so that they have an exact calorie count. Something you can think about on your next "cut" phase.

 

[Matt281]

Fvck! I just deleted my whole big post for the 2nd time.

anway
-I have a 6 pack, just not as well definined as I'd like. Still doing lots of abs, but from research I've genetics plays a pretty big role.

-I read a very well researched and convincing role deconstucting the idea of bulking and cutting. Basically research shows that muscles can't grow faster than a certain pace without steriods, and that amount can be reached without bulking. Since very little muscle is gained during the cutting phase due to calorie restriction, more overall gains can be had without bulking.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

Thanks for the reply.

Aldarich - don't remember what you're talking about.


*edit*

well it's after 12:00 so I guess I'll do the writeup for week 6 too.

Week 5 complete!
-Practiced soccer 30 mins a day
-Piano 30/5
-Workout wasn't quite hard enough this time, can't wait to get into the gym next week
-plenty of water
-Read at least half an hour 5 days a week

Extra:
-ordered body by science

-Really clamped down on pickup. Went out saturday night and approached 10 hot girls, pulled a hot swedish girl at the last bar right before closing.

Week 6

New: No porn

This is a weird one, but I think it'll be good for me to be done with this for good.

Extra: delete links, celibacy (unless I end up pulling another hottie, then fvck that haha).

Cheers! and thanks for the comments

 

[Matt281]

Just finished my week 6 workout (4th one). Also read Body By Science in about 2 days (lol). Great book; I'd recommend it to anyone.

Biggest take aways:
-Going to failure is 100% essential
-Recovery is hugely underestimated. If you're pushing yourself hard enough, you NEED 7+ days for your muscles to fully rebuild. Without adequate recovery, you don't allow your muscles to build up.
-Perfect form is essential. Slow, controlled movements allow you to put as much stress as possible on your muscles, and less on your joints.
-While everyone has potential for a ton of muscle growth, most people don't have the capacity for bodybuilder-like physiques. Every person has a genetic potential for growth, which can't be changed much without illegal drugs.
-Suppliments do not improve muscle growth, as demonstrated by various studies. Proper general nutrition is key.

Workout for Week 6 (4th workout).

1. Slow rep, perfect form chinups to failure - 1:37 time under load (tul)
2. Slow rep squats with 44lb feed bag - 2:00 tul
3. Slow rep, perfect form pushups - 1:15 tul
4. Reverse plank - 90 sec
5. Front plank - 65 sec
6. Right plank - 60 sec
7. Left plank - 60 sec

Thoughts:

The first thing I noticed is that more weight/better form/slower reps (meaning less reps) leads to much less cardiovascular exhaustion, meaning I could move between sets much more quickly without having to catch my breath.

I feel like my muscles aren't as completely exhausted though. In set, I still go to failure, but since each rep is harder, failure comes with less total exhaustion. For example, if I'm 49 reps in with body weight squats, my muscles are burning, but I can squeeze out one more. But if I'm 5 reps in with a bunch of weight, there's not as much burn, even if I can only pull off 6.

From what I've read though, heavy weights promote hormone production far more, and lead to more growth.

Next week and on will be in the weight room, so we'll see how all of this works out.

Cheers

 

[mikeyb]

-I read a very well researched and convincing role deconstucting the idea of bulking and cutting. Basically research shows that muscles can't grow faster than a certain pace without steriods, and that amount can be reached without bulking. Since very little muscle is gained during the cutting phase due to calorie restriction, more overall gains can be had without bulking.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_truth_about_bulking

You have a good point here. I still have stretch marks on my hamstrings from when I started cycling and I certainly wasn't on a "bulking" diet then. Actually I had a 300-500 calorie deficit most cycling days because it's very difficult to replace 2000-2500 lost calories.

The article doesn't really say that "more" overall gains can be had without bulking, however - it says that your gains are limited so you shouldn't eat way more than you need to. But it's not clear what "way more" means until you've tried it and seen the fat. So if you want to gain muscle you should err on the side of eating too much otherwise it could take much longer to see the gains and you will lose motivation in the meantime. That's why the usual advice to beginners is to eat big.

 

[Matt281]

Yeah I'm trying to eat a ton, but I'm getting to the point where eating much more would just be uncomfortable. I figure if my body is constantly telling me I'm full, I'm probably getting enough. As for the "more" overall, I kind of just assumed that because he said minimal gains are made during the cutting phase. Not entirely sure on this though.

Thanks for the reply

-----------------

As for this whole thing, I'm beginning to think that a lot of this stuff that I'm doing is just filing up time for the sake of feeling busy and productive. I've been reading The 4-Hour Work Week and some of the stuff about being busy vs productive really hit home for me. Basically, I'm doing tons of stuff that's probably good, but it really just becomes an excuse to avoid things that are really important.

So I think I'm gonna change this around. Here's the new deal:

-I'm going to keep up with my workout schedule, because I think that has been the best part of this
-Going to keep playing soccer and climbing very often, because I enjoy it
-Going to keep eating extremely healthy

Other than that, most of this stuff I'm just going to do when I feel like it because, while it's probably good, I need to be using my time to focus on things that really matter to me, even if I don't want to deal with them:

1. Career
2. Travel
2. Girls

So rather than allotting a random amount of time to various activities, I'm going to do something important every day that moves me along in one of these areas.

For example, for girls I'd go out and approach 10 sets, try to pull a girl I know home, ask someone out, etc.

For career/travel, I'd talk to a new business contact or a counselor at my college, do a job application and so on.

Health and fitness have become a habit, so no sense in writing about the chicken, bananas and almond butter I ate today.

One big thing every day, starting today. Productive, not busy.

Cheers