This is SPARTA!

Frogdog

Hey everyone! Thread title inspired from a friend who has an unhealthy obsession with the film 300. In particular the actors' bodies. Just wanted to set up this log to keep track of my hopeful:

(a) fat loss
(b) strength gain
(c) muscle gain

in that order.

Anyway, vital stats:

Male
27
5'11/180cm
13.5 stone/86kg

Bit of background info:

Was at 65kg/10.5 stone by the end of October, and the fittest I've ever been. Needed to be as I ran the Dublin City Marathon. At that stage my body fat levels were at the lowest they'd ever been, but I still had a bit to lose. I didn't get them measured, I'm just judging by looks, the fit of clothes etc. My muscle mass was pretty low, what with all the long distance running, so after the marathon I gave up all the running, went from eating 1,800 calories a day to roughly 3,000-3,500 and took up Starting Strength. Between November and December I gained nearly 13kg/2 stone. Obviously some of it was fat, some of it was muscle. Anyway, I left the country in January for a round the world trip, and only arrived back last week, fat as a fool! So I have to sort out my diet, take up lifting weights again and start a bit of HIIT cardio. Gonna put everything I eat in a separate thread on the Nutrition forum and every bit of cardio or weight lifting goes here.

So far I started Starting Strenth again last night, as below I'll only include the work sets:

Squat - 3x5x60kg
Bench - 3x5x40kg
Deadlift - 1x5x60kg

Hoping to add a few pull-ups, chin-ups and dips in a few weeks (yes I know I'm messing with the program and that it's not SS then). Gonna start the HIIT on alternative days from next week, once the pain from the first few days back in the gym subsides. Will be focusing mainly on running, with a little bit of rowing thrown in there also.

Ok, here goes.

Cipher

Best of luck frogdog

Frogdog

Today:

Squat - 3x5x60kg
Press - 3x5x25kg
Power Clean - 5x3x40kg

Frogdog

Squat - 3x5x60kg
Bench - 3x5x40kg
Deadlift - 1x5x60kg

Frogdog

Today:

Squat - 3x5x60kg
Press - 3x5x25kg
Power Clean - 5x3x40kg

Frogdog

Squat - 3x5x65kg
Bench - 3x5x42.5kg
Deadlift - 1x5x65kg

Frogdog

Squat - 3x5x65kg
Press - 3x5x27.5kg
Power Clean - 5x3x42.5kg

Frogdog

Squat 3x5x65
Bench 3x5x45
Deadlift 1x5x70

Frogdog

Squat - 3x5x65kg
Press - 2x5x30kg, 1x3x30kg
Power Clean - 5x3x50kg

Right I think the strictness of SS is out the window at this stage. I'm trying to lose fat so I'm not eating enough calories to see sustained progress. Hence the failure in the Press today. I guess I was going against everything I've ever learnt on here in trying to build muscle and lose fat at the same time. Serves me right, the failure today. :rolleyes: So a change is needed.

First off, I'll definitely continue lifting weights, and I think I'm going to stick to the SS layout as I find it enjoyable. I won't be able to make the weight increases every week. I'll try and push myself for increasing weight every 2 weeks if possible, by smaller increments than Rippetoe suggests.

Secondly, HIIT starts tomorrow, as well as counting my calories. :pac:

Frogdog

Right well definitely there's been a big drop in fitness since I ran the DCM last October!

Started the HIIT this morning, could only keep running for about 5 minutes. Haven't done a jot of cardio in 9 months - what could I expect I suppose. :pac:

At least it's a start, and after a while should be able to crank it up to a maximum time of 20 minutes.

Will do 5 minutes HIIT on the rower tonight before I go to bed as well. Hopefully!

Frogdog

Squat 3x5x65
Bench 3x5x45
Deadlift 1x5x70