AnimalMachine’s workout log

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  • #106437

    Hello everyone!

    I’ve recently decided that I was going to get into shape again. I’m 32 now and have not trained seriously since high school football and track & field, but have periodically hit the gym for 1 – 2 months before falling off the wagon. This time I mean business. In the last few years my willpower and determination have grown by leaps and bounds so I know this time will be a success.

    Starting body measurements (May 1, 2011):

    Weight: ~200 lbs.

    Height: 6′ 2″

    Neck: 15.25″

    Bicep: 12.5″

    Forearm: 10.5″

    Chest: 40.5″

    Waist: 40.5″

    Thigh: 22.25″

    Calf: 14″

    Shoulders: 48″

    I’m a vegetarian (for months now) who’s in the process of transitioning to vegan. So my eating plan is fairly well controlled. I’m getting between 2k – 2.5k kcals a day and have been logging all the details for around a week. My protein could be higher. I usually hit between 110 – 150g a day, otherwise I split around 20% fat, 25% protein, 55% carb.

    I wanted to start with bodyweight exercises and found this site from and have also been reading Ross Enamait’s Never Gymless book for some motivation. Taking a look over the exercises, this is just what I was looking for — though finding a way to do pull-ups is tricky. I’m currently going to the playground and doing them from the swing set, but the bar is fat making them even harder. I’ve also been hitting my recumbent stationary exercise bike for 30 – 60 minutes almost daily.

    Anyway, enough background. Here’s today’s rude awakening as to how weak and out of shape I am:

    L1D1: (13:30′)

    Pull-ups: 1 (9 assisted)

    Push-ups: 20

    Squats: 30

    Barely got that pull-up and I probably compromised form a bit to do so. Going into this morning, I had hopes of testing out of L1D3 this week. Looks like I’ll be in L1 quite a bit longer. I stopped at 13:30 because of pull-up limitations despite still feeling quite strong in the push-up and squat areas.

    I intend to keep cardio up 5 days a week with Tu/Th being full rest days. I’m going to start on a couch -> 5k plan and will probably include some other misc aerobic style stuff like sprint intervals and jump roping. My goal — and tell me if you’ve heard this one before — is to drop weight, reduce body fat and increase muscle mass. Dropping weight is the most important to me and I’d like to be down to 170 by the end of summer. After that, I plan to reassess and potentially start working on muscle mass.

    There. Now the whole Internet knows. I gotta stick with it. ;-)


    L1D2: (4:28)

    Pull-ups: 2 (8 assisted) [1-1, 1-1, 0-2, 0-2, 0-2 on assists]

    Push-ups: 30

    Squats: 50

    I got a 100% increase on my pull-ups. Yeah, baby! After the first round, I switched from a fat bar to a more normal bar that was slightly angled and forced a closer grip. The second bar also had a pole that I would drag against causing friction and increasing work. I’m not sure which of my bad choices I like best yet. I might just end up grabbing the chains on the swings and doing pull-ups using the chain as vertical rope.

    I was near fatigue on push-ups which I found a bit surprising, because I thought I could knock a few more out without a problem. The squats weren’t even a challenge other than trying to rock them out fast with good form, which is something I haven’t done before.

    I also got a new pair of Vibram Five Fingers KSO which are super cool. I’m able to adjust my running well in them, though I fell like I’m flexing my calves too much to brace for the landing on my mid/fore toe. It’s probably because I was a horrible heel striker before. I liked doing squats in them better. Tomorrow I’ll probably end up doing a short jog in them.


    L1D3: (4:58)

    Pull-ups: 10 (9 assisted) [10]

    Push-ups: 21 [10, 3, 7, 1]

    Squats: 21 [21]

    The push-ups were harder than I thought, since I had to do them after my pull-ups, and I ran into failure at 20 and had to take a rest. Squats, again, were no problem. I did feel the burn, though. Pull-ups were difficult this morning in a frosty-wet park. I need to bring a wash cloth to dry the steel. What I really need is to buy a pull-up bar I can use at home. Until then, I’m thinking of adding body rows to the circuit because my pull-ups are so limited.

    Thursday I did a 1.0 mile jog in my new VFF and did okay. Today, after L1D3 exercises, I did a 2.0 mile run in the VFFs and am starting to get some blisters on the medial arch. Otherwise the jog was great. Definitely harder after the L1D3 stuff, but hey, I was warmed up good for the jog. :D

    Going to rest tomorrow and do a 3.0 mile jog Sunday. My new rotation will be MWF = Simplefit, TuThSu = half-marathon training. On Monday’s entry I’ll post my caloric logs for this week too.


    L1D1: 19 rounds

    Pull-ups: 19 (2 actual with 5 assisted and 12 negatives)

    Push-ups: 38

    Squats: 57

    I managed two pull-ups, but on the second I kicked a bit to get my chin over the bar. After a few more assisted pull-ups it mostly just became a negative exercise for me. It’s still an improvement over last week, so I’m happy. I started feeling bit of nausea around the 8 minute mark, so I slowed my pace. I was just about at fatigue for the negative pull-ups, but still had not slowed much on push-ups and squats.

    Other misc. info:

    Last Week’s Diet

    Day: kcal, fat/carb/protein %, fat/carb/protein grams

    05/02: 2049: 26/51/22, 59/256/115

    05/03: 1566, 24/52/23, 43/208/97

    05/04: 2178, 26/59/15, 63/329/87

    05/05: 1684, 15/63/22, 28/274/100

    05/06: 2512, 19/64/17, 55/410/115

    05/07: 1669, 14/63/23, 27/297/102

    05/08: 2827, 25/58/17, 81/418/120

    Last Week’s Jogs

    05/05: 1 mi, 15:00, 15:00 pace

    05/06: 2 mi, 25:02, 12:30 pace

    05/08: 3 mi, 30:33, 10:00 pace


    Lots of new things for me as I was getting used to going vegan, counting all of my daily intake, getting back on the road running instead of on my indoor bike and getting used to my new VFF shoes on top of my first full week of simplefit.

    Overall I’m quite happy with what I’ve done in the week. My jog Sunday was easy and I have no doubt I’ll put a 4.5 mi up this coming weekend, which means I should be on track for my marathon plan. Regarding my calories, I had some external pressure to get sweets twice this week so I got some vegan ice cream one day and I made chocolate-banana muffins on Mother’s Day. This really blew my carbs out of the water and wrecked my percentages as I’ve been aiming for >20% protein. On days I don’t train I had a harder time getting my appetite up. Either way, according to one scale I’m losing weight, so that makes me happy. The only body part that is consistently sore are my calves right now as they get used to the VFF.


    L1D2: 5:11

    Pull-ups: 0 (5 assisted, 5 negatives)

    Push-ups: 30

    Squats: 50

    Couldn’t muster a single clean pull-up and may have tweaked a spine muscle in the process. Also had to walk 0.1 of a mile in my 2 mile jog.

    Bad workout day.


    L1D3: 9:19

    Pull-ups: 10 (7 negatives)

    Push-ups: 21

    Squats: 21

    Came back to dish it today setting a new PR of 3 pull-ups. Yesterday I bought the Iron Gym pull up bar, so now I can do this at home with some music blasting (better than headphones, IMO) and I’m not afraid to grunt a rep out if I have to. Also, I’m switching my simplefit bodyweights to evenings and keeping my mornings for runs.

    Push-ups were also done with the Iron Gym. I got ten of them out without too much difficulty. Next set was 4. After that it was just a struggle to finish 21. I’m not sure if it was the burn of 3 pulls and 7 solid, long negatives or switching to using the Iron Gym for handles or what …

    Squats were not a problem, as normal. Burned right through it.

    4.5 mile run tomorrow. I can’t wait. Today went much better than Wednesday morning. Also, I’m able to target a large meal 2 – 3 hours prior to my workout now, so that should help.


    Week 2 summary:


    Day: kcal, fat/carb/protein %, fat/carb/protein grams

    05/09: 2219: 24/51/24, 63/297/145

    05/10: 2060, 21/53/27, 46/268/138

    05/11: 1898, 18/59/23, 40/289/113

    05/12: 2460, 27/53/20, 76/333/126

    05/13: 1921, 19/53/28, 41/258/140

    05/14: 2354, 22/59/20, 58/353/118

    05/15: 2050, 11/69/20, 26/369/108


    05/11: 2.0 mi, 20:46, 10:23 ave. pace

    05/12: 2.1 mi, 20:15, 9:28 ave. pace

    05/14: 4.5 mi, 45:36, 10:02 ave. pace

    Upper body is still getting sore. Starting to feel like I’m making some progress. I’m getting comments from multiple people stating that I’m looking thinner. Next week I start my first week of marathon running prep. It should be interesting.


    L1D1: 22 rounds

    Pull-ups: 22 (5 actual with 17 negatives)

    Push-ups: 44

    Squats: 66

    I’m pretty happy about 5 pull-ups. This door pull-up bar is much easier to work with than the fat bars of the swing set at the park. Making progress finally instead of doing all assisted/negative reps.

    Arms had 10 – 20 more push-ups left in them. Legs don’t show a hint of being tired. Threw a few more closer exercises in: 10 crunches, 6 lying hip swings, 15 second plank.


    L1D2: 5:39

    Pull-ups: 5 (5 negatives)

    Push-ups: 30

    Squats: 50

    Not too bad on the pull-ups. My right foot is injured and was in a bit of pain. Better showing than last week. My diet was off today, too.


    L1D3: 7:07

    Pull-ups: 10 (5 negatives)

    Push-ups: 21

    Squats: 21

    Getting better on push-ups and stayed pretty much the same on pull-ups this week.

    I hurt my right foot on my 3 mi run Tuesday, so my marathon training is on hold. Plus I have to make sure not to wreck something before I take my physical for my new job next week. I also skipped tracking my cals for 3 days, though I was mostly on target. I suspect I’ve been lower on protein than normal — 80 to 100 g range.

    Next week will be better.


    L1D1: 14:00

    Pull-ups: 4 + 11 negatives

    Push-ups: 30

    Squats: 45

    Cut it short because my energy level is abysmal. I’m hoping that easing up a bit on my pull-ups will help out for D2 this week.


    L1D1 – 23 sets : 20 minutes

    I took a break from logging my workouts and even had about a 10 day ‘holiday’ where I didn’t do any exercise. I’m now up to the point where I’m not doing any negatives on my reps and all 23 sets had legit pull-ups.



    L1D2: 2 minutes 26 seconds

    Also got a two mile run in. Looking forward to L1D3.


    L1D3: 3 minutes 51 seconds

    Pull-ups: 10 (5 – 2 – 3)

    Push-ups: 21 (10 – 6 – 5)

    Squats: 21 (21)



    L2D1: 23 sets in 19:30

    23 pull-ups

    69 push-ups

    92 squats

    Plus I ran 2 miles just before this at a PR split. Woot!

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