Wednesday O' Wendler

Morning Workout @ 500 AM
Bench Press (70%/80%/90%)
140*3, 160#3, 180*4
Incline Dumbbell Press
3 Sets of 60*10
Sitting Dumbbell Overhead Extension
20*8, 25*6
Close-Grip Tricep Pushdown
60*10, 70*8, 80*6, 90*6

Fit Fridays

Morning Weigh-In = 214.0 lbs

Second (Or 3rd, 4th...) Chance Sundays

Food Log:
900 AM - Peri-Workout Shake of 1 scoop Chain Reaction w/1 Scoop Protein Powder w/10 Humapro & 5 Fish Oil Cap
(Cal = 350, Pro = 70g)
1130 AM - PWO Shake of 1 Scoop Whey w/2 Scoops Chain Reaction & 3 oz Blueberries w/10 Humapro & 1 Serving Oatmeal
(Cal = 700, Pro = 80g)
300 PM - 12 Oz. Tuna (Cal = 250, Protein = 50g)
600 PM - 10 oz Steak w/1 Teaspoon BBQ Sauce (800, pro = 55g)
1/2 TJ Veggie Pizza (400, pro = 5g)
Del Taco Mini Bean Burrito (300, pro = 5g)
730 PM - Pre-Workout (BCAA + 5 BCAA, pro = 25g)
900 PM - Post-Workout (BCAA + 5 BCAA, pro = 25g)
Total Calories = 2,800, Protein = 315g

10am Training Session (Shoulders/Triceps):
Shoulders
Dumbell Press: 40*15, 45*15, 50*15
Upright Rows: 70*8, 80*8, 90**
Triceps
Bar Dips: 3 sets of 5 (Bodyweight Only)
Triceps Push Down (Using 3X & Triangle Bar): 3 Sets of 10 w/60 lbs
8pm Training Session (Back/Biceps):
Back
Close Grip Pull-Down: 120*10, 140*6, 160*6, 180*5, 120*8
Single Arm Hand Hammer Strength Row: 90*10, 90*8, 100*8 (Failed on 6 reps with left hand)
Biceps
Alternating Sitting Dumbbell Curl: 25*10, 30*10, 35*10, 30*8

Assess The Dip Dawg

Morning Weigh In = 214.0 lbs
This past weekend, I took the liberty of taking some measurements and photos.
Photo Links:
http://www.5050film.com/sudip/072911/Before_After_Biceps_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Front_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Side_072911.jpg
http://www.5050film.com/sudip/072911/Before_After_Triceps_072911.jpg
Measurements:
Neck = 16"
Chest = 44"
Shoulders = 52"
Waist = 37.75"
Right Arm = 16"
Right Upper Leg = 24.5"
Right Calf = 16"

As compared to my measurements in late May (60 days ago approximately), I have only decreased a 1/4" at the waist. This is not surprising, as the waist measurement is often the last to decrease significantly with changes of body composition. My ultimate waist goal (as measured at the navel) is 33" or less, which would make wearing 32" Jeans a cinch (pun intended). My other measurement deltas were more signficant.
Neck: .5" decrease
Chest: 1.5" decrease (I tend to hold a lot of fat there currently, so this is a favorable change)
Shoulders: 3" increase (My shoulders tend to respond very well to weight training)
Arm:16" (Decrease in .125")
Upper Leg: 24.5" (Decrease in .5")
Calf: 16" (New Measurement)

Although I lost some size in my arms and upper leg, I'm not too concerned as I haven't trained legs (am starting to incorporate regular leg training from this week), and my arms are stronger than they were. As far as the scale measurement, I'm down a few pounds, but believe that I may have lost more fat than a scale would indicate as I feel that I may have put on a few lbs of muscle, evidenced by my steadily increasing strength. Time to take it up a notch- IT'S GO TIME!

A New Day

Food Log
630 AM - Pre-workout: BCAA's (10g) + 10 Humapro (Pro = 55g)
930 AM - PWO: BCAA's (10g) + 2 Scoops Chain Reaction + 10 Humapro (Cal = 350, Pro = 55g)
1200 PM - 1 Container Nonfat Cottage Cheese w/3 Fish Oil Caps + 3 oz Blueberries (400) & Eating Right Cashew Chicken (300)
Cal = 700, Protein = 75g
400 PM - 4 Soft Boiled Eggs (350, Protein - 30g)
700 PM - Chicken Salad w/Avocado (Cal = 650, Pro = 45g)
800 PM - 5 Humapro (Pro = 25g)
Total Calories = 2,150, Protein = 285 grams
Training @ 700AM -
Incline Dumbell Press: 60/65/70*8, 75*5
Flat Bench Press: 175*5, *4, *3, *3

Feed The Fat Day

As today is not a training day, as per my "Lean Gains" protocol, I shall be eating at less than maintenance in the range of 500 - 1000 calories. I estimate my daily maintenance calories at approximately 2,500 per day. As such, I will strive to eat between 1,500 - 2,000. I am currently on campus, and just broke my 18 hour fast (630pm - 1230pm next day) with 2 Carl's Junior Turkey Burgers. Although I am not low carb on my off days per se, I will strive to keep my carbs under 100 grams. This will ensure a lower level of insulin, whilst keeping me out of ketosis (my lower limit is 50 grams).
Meal 1 @ 1230PM
2 Carls Junior Turkey Burgers (Cal = 1,000, Carbs = 90g , Pro = 60g)
As I am close to my 100g CHO daily limit, I will likely have a salad for dinner with a lot of meat/eggs, while trying to keep caloric load at a reasonable 600-700 calories. Finally, I will join my buddy for a drink, and will stick to 1 straight spirit drink with no mixer. I shall update this blog in the morning regardless as to what I ate exactly.

500pm Update

For dinner, I held strong and made a salad from the UCLA Dining Cafeteria- It has several ounces of chicken, tuna, and also has a side of cottage cheese and some chopped ham. I guess-timate that this salad has about 600-700 calories at most. Pasted below is the photo from my I-Phone.

Salad (Cal - 650, Protein = 40 grams)

Pushing Through the Plateau

Morning Weigh-In = 214.2 lbs
After many days of weigh-ins, I have finally broken through the barrier. In fact, I have pushed through significantly, and almost made it down to 214. As today is a training day, I will eat a higher carb diet, at least initially post workout. In addition, my calories will be on higher range like yesterday.
Training Session (Shoulders/Triceps/Biceps)
Shoulders
Barbell Shoulder Press (Sitting)
135*5, 135*5, 145*5, 155*3 (Increase in 1 rep at 155 lbs from previous shoulder workout)
Triceps
Close Grip Bench Press
135*5, 155*5
Hammer Strength Dip Machine
180*8, 230*8, 260*6, 280*6 (Up 10 lbs from last workout in last set for same rep number)
Biceps
Alternate Dumbbell Curl (Sitting)
25*8, 30*8, 35*8, 40*8, 45*4


PWO Lean Gains Meal @ 1200pm:
1 Trader Joes BBQ Chicken Pizza (Cal = 1000
Protein Shake & 6 Fish Oil Caps (200)
Total Meal Cals/Protein = 1,200/90 grams
Non-fat Cottage Cheese with Strawberries (Cal = 350, Protein = 55 grams)
Meal 3 @ 600pm
1 12oz TJ Ribeye Steak & Side of Brussell Sprouts & Okra (Cal = 1,350, Protein = 65 grams)
Side of Anusha's Famous Mac & Cheese (Cal = 300)
Total Calories = 3,200 (Protein = 210 grams)

Deficit Day

Morning Weigh-In = 215.6 lbs
I will be following an IF style diet from here on out, where I will be cycling my macronutrients and calories on training and non-training days. I will elaborate on this protocol much further in about a week or two after my final examinations. Calories on training days will approximate 2500 - 3000, and calories on non-training days will be 1800 - 2200. I realize that this is a rather large range, but I will narrow it to a much narrower band once I find out which levels work best to optimize fat loss and strength gains.
Pre-Workout Meal @ 1100am- 1 Scoop Protein Powder (Cal = 150, Protein = 25g)
Training @ Noon (Chest)
Hammer Strength Incline Press
2 set of 180*6
Bench Press
155*5, 165*5, 175*4
Post-Workout Meal @ 100pm
1 Bowl Cereal w/nonfat milk (Cal = 250)
1 Bagel w/cream cheese, onions, avocado, and 1 SB egg (Cal = 500)
PWO Protein Shake w/5 Fish Oil Caps (Cal = 330)
7 oz. pork chops marinated with brown sugar (Cal = 320)
1 Serving Ice Cream (Cal = 350)
Total Meal Calories = 1,700 (1,850 thus far)
Final Meal @ 600pm
1 10 Oz TJ Ribeye Steak & Side of Brussell Sprouts (Cal = 1150)
Total Calories = 3,000

Another Day On The Lean Train

NO TRAINING SESSION
Meal 1 @ 800am- 2 pieces CPK Chipotle Chicken Pizza (Left-overs) & 1 Bowl Raisen Oats (Cal = 650)
Meal 2 @ 1100am- Panera Thai Chicken Salad & Apple (Cal = 500)
Meal 3 @ 100pm- Side of Veggies (Okra, Cal - 150)
Throughout Day- Coffee w/Milk (Cal - 150)
Meal 4 @ 700pm- Panera Cobb Salad & Apple (Cal = 550)
Meal 5 @ 1000pm- 3 Small TJ Pork Chops & Side of Brussell Sprouts (Cal = 400)
Total Calories = 2,400

Saturday Night Fever = Saturday Night Failure

Alas, last night did not go as planned. Although I held strong until the evening, I went a bit off the rails and had several beers, a few glasses of wine, some ice cream, etc. Although not a TOTAL disaster, I still had upwards of 3,800 calories yesterday (guesstimate). I admit my mistake, and will push forward! Today, Anusha & I had planned a date night. Our favorite restaurant in town was closed, so we had to go the 2nd best place- Sadly, it is CPK! I ate very light before dinner, and enjoyed myself quite liberally with Anusha in the evening-

Meal 1 @ 100pm-
1 Eating Right Beef w/Veggies (240 Cal) + 1 Can Tuna (100 Cal) + 1 Scoop Protein Powder (160 Cal) = 500 Cal
700pm Dinner @ CPK
2/3 Chicken Chipotle Pizza (800 Cal)
2/3 Spinach Artichoke Dip (600)
1 Pint Sam Adams (250)
1/2 Tiramisu (350)
Total CPK Dinner Calories = 2,000
Total Daily Caloric Amount = 2,500
Although I was higher than I wanted (initial goal = 2000 for day), I wasn't much above maintenance and I'm happy that I maintained a semblance of self-control at dinner. In the past, I definitely would have opted for several slices of bread with butter, and probably an additional beer. By even these minor abstentions, I was able to cut down close to 1,000 calories from normal. My plan for tomorrow is to train early in the morning, and keep my daily caloric target equal to about 2,000 calories.

Saturday Night Fever

Morning Weigh-In = 215.8 lbs
Today, I plan on eating o2 small meals before dinnertime.
Meal 1 @ Approx 11am- Nonfat Cottage Cheese w/Fish Oil Caplets (Cal = 350, Pro = 56g)
Meal 2 @ Approx 230pm- 2 cans Tuna (Cal = 300, Pro = 50g)
In addition, I plan to have some coffee throughout the day with a bit of cream (Cal = 50). In the evening, I will be attending Anusha's annual end of year party with her fellow residents, where there is an open bar, appeteizers galore, and the distinct possibility of ad libitum eating... I plan to stick to spirits (Think Scotch on Ice) and in doing so, plan to limit myself to 4 or 5 shots (Max Cal = 500). In addition, I plan to refrain from any appetizers or bread during my meal, and will only eat the steak
that I ordered plus side salad. If I deviate from this, it will be noted in my log entry tomorrow. This is in sharp contrast to last year's party, in which I imbibed over 1,000 calories from booze, along with eating everything in site, include the hotel valet.
Evening Caloric Estimation: Booze (500) + Salad (100) + Steak (700)
Total Daily Caloric Estimation: 2,000

Fit Fridays

Morning Weigh In = 215.2 lbs
Meal 1 @ 900AM- Turkey Chili (Cal = 500, Pro = 40g)
Meal 2 @ 1200PM- Eating Right BBQ Pizza (Cal = 350, Pro = 20g)
PWO Shake @ 200pm- Protein Shake (Cal = 350, Pro = 30g)
500 Snack- 1 Brownie (Cal = 350)
Meal 3 @ 700pm- Cauliflower Curry & Chicken Salad (Cal = 700, Protein = 40g)
Total calories = 2,250 (Pro = 130g)


Training Session (Legs/Calves)
I did a very abbreviated leg workout today- Partly because I rarely train legs (although I have recently committed to a regular routine) and wanted to mediate postworkout muscle soreness. In addition, as I am inherently lazy when training legs, I know that I can get away with less as it is a "new" bodypart, and will potentially grow and become much stronger early on as it has had very little training in the past.
Squats
3 sets of 5*135
Single Leg Press (Leg Press Sled, but using each leg independently- This minimized lower back strain and rounding of the back)
2 Sets of 180*5
Sitting Calf Raise
3 sets of 5*50

A Little This, A Little That

Morning Weight = 216.0 lbs
Meal 1 @ 700am: 5SB Eggs (Cal = 400, Pro = 30g)
Meal 2 @ 1030am: PWO Shake (Cal = 300, Pro = 30g)
Meal 3 @ 100pm: Nonfat Cottage Cheese w/fruit (Cal = 400, Pro = 56g)
Meal 4 @ 430pm: 2 Cans Tuna (Cal = 300, Pro = 60g)
Meal 5 @ 800pm: Chicken Salad with walnuts (few) & 1/4 Avocado (Cal = 550, Pro = 34)
Meal 6 @ 1200am (Post Training): Eating Right Chicken Stir Fry Meal (Cal = 250, Pro = 20g)
Total Calories = 2,200 (Pro = 230g)



Training Session (Chest/Shoulders/Triceps):
Smith Machine Barbell Bench Press
2 Sets of 135*8 (Warm-Up), 185*5, 205*3, 215*2.5 (Failed on 3rd rep halfway up)
Flat Dumbbell Press (3x)
60*10, 30 sec rest, 60*10, 30 sec rest, 60*7 (To Failure)
Barbell Shoulder Press
2 Sets of 135*5
Close Grip (Triangle) Triceps Push-Down (4x)
60*10, 30 sec rest, 60*10, 30 sec rest, 60*10, 60*7 (To Failure)
Hammer Strength Dip Machine (4x)
As you can see, any exercise label #x simply denotes the same weight that I will do for that many # of sets, with a 30 sec rest in between sets. I will increase the weight the following workout when I can complete all sets to 10 reps...
180*10 (First 3 sets), 4th set to failure @ 7 reps

Traing Session #2 (Ancillary Sets To Am Workout)
Barbell Bench Press
155*5, 175*2, 155*6
Barbell Shoulder Press
95*10, 30 sec rest, 95*5, 30 sec rest, 95*5
Evidently, I was clearly fatigued from this morning's workout. In hindsight, I probably should have skipped the evening session!

Staying on Track

Morning Weight = 215.6 lbs
No Training Session Today

Food Log
Meal 1 @ 900AM: Protein Shake (Cal = 500, Protein = 48g)
Meal 2 @ 1200PM: Cottage Cheese w/fruit (strawberries) (Cal = 400, Protein = 56g)
Meal 3 @ 400PM: Cliff Bar & Protein shake (Cal = 450, Pro = 36g)
Meal 4 @ 630PM: 1/2 Order of Chilaquiles (Cal = 500, Pro = 20g)
Snack @ 800PM: 2 SB Eggs (Cal = 150, Pro = 15g)
Total Calories = 2,000 (Protein = 175g)

Back To Training Back

Morning Weight = 215.8 lbs
As I am entering crunch time for finals studying, I will keep my posts very concise, but informative. I should be back to my more loquacious verbal self in about 2 weeks after I finish my exams.
Training Session #1 (Back)
Hammer Strength Hi-Rows (4x Style)
Warm up with 90 lbs (2 sets of 8)
Work Sets (180*10, 180*10, 180*6, 180*6)- last 2 sets to failur
Reverse Grip Lat Pull-Down W/Bar
140*10, Rest 30 Sec, 130*10, Rest 30 Sec, 120*10
1 Set of Triangle Grip Lat Pulldown
140*8
The 4x on my HS Rows and first few sets of pull-down were extremely taxing. I would have liked to have trained longer, but I needed to get back for some errands and also get going on my classwork.
Training Session #2 (Additional Back & Quick Biceps)
Assisted Pull-Ups (Fatigue from AM workout was evident)
70lbs Assist*5, 90lbs Assist*5, 90lbs Assist*5
Hammer Strength Rows
3 Sets of 180*8 (Alternated Hands)
Alternate Dumbbell Curls (Sitting)- I did just 1 set of biceps, as I am doing a full 4x biceps training session on Saturday.
30*10, 35*8, 40*6
Meals:
700AM: Pre-Workout Carb Meal
1 Bagel with 2 tablespoons Cream Cheese with 1/4 Avocado, Chopped Tomatoes, and Sri Racha Sauce (Calories = 450)
930AM: PWO Protein Powder (300 Cal, Pro = 30g)
1200PM: Avocado Turkey Burger (Est Cal = 550)
300PM: Shared 1/2 Small Popcorn At Movies With The Wifey (Est Cal = 350)
600PM: Cottage Cheese w/Fruit (Cal = 400)
1200AM: PWO Protein Shake (Cal = 300)
Total Calories = 2,350

A Bit of a Brownie

830AM: 1 Small Brownie (300 Calories)
1200PM: Cottage Cheese With Blueberries (350) & 2 Mini-Potatoes With Light Butter/Pepper (120) & Kettle Korn (80)
200PM: 1 Granola Bar (170 Calories)
300PM: 6 SB Eggs (450 Calories)
630PM: 16 oz Boneless TJ Pork Chops (600 Calories)
Total Calories = Approximately 2,100 (Protein = 200 grams)


Training- Cardio Session @ 11AM
35 Minutes of Steady State (Walking @ 3.5 mph & 3.0 Incline, Total Calories Burned = 150 Calories)

Trailing Even With 3X

Meal 1 @ 1000AM- 6 SB Eggs (Calories = 420, Pro = 40g)
Meal 2 @ 100PM- Nonfat Cottage Cheese with Strawberries (Calories = 380, P = 56g)
Meal 3 @ 800PM- 1 TJ Rib-Eye Steak (Calories = 1,000, P = 60g)
Meal 3 @ 1000PM- PWO (Post Workout) Protein Shake (Calories = 300, P = 40g)
Total Calories = 2,100

Training Session #1 (Chest)
I was weaker than last Sunday's training session, but also did 4x traing for 2 exercises after my primary. I call it 3x because
my chest was failing so miserably after my 2nd exercise, that I stoppped after my 3rd set. My fatigue was even more noticeably present when I tried pressing on the Hammer Strength Incline with a weight that I can normally knock 10 reps out on and I could barely do even 2 reps!
Smith Machine Bench Press
135*8, 185*5, 205*3, 215*2
Flat Dumbbell Press (3x)
60*10, 60*9, 60*6
HS (Hammer-Strenght) Incline Press
180 * 2
Pec Dec (4x, started at 80 lbs, but increased to 110 lbs as this was too light)
80*10, followed by 3 sets at 110*10

Training Session #2 (Shoulders/Triceps)
Although I was consider 4x type training for this workout, I utilized heavier sets and longer rest times, except for my 2nd exercise on shoulders. I did only 2 exercises for each of the bodyparts.
Shoulders
Shoulder Press (Free Weight Bar)
135*5, 135*5, 145*5, 155*2 (To Failure)
Lateral Row (Bent Armed, 4x style)
4 Sets of 20*10
Triceps
Close Grip Bench Press
3 Sets of 135*8
Hammer Strength Dip Machine
180*10, 270*5, 270*5
Overall, a great day with regards to both training and nutrition.

A Little Mistake Is Better Than A Big One

Morning Weigh-In = 216.9 lbs

Yesterday, I stayed on point with regards to my diet, EXCEPT for a 1030pm ice cream craving that I cavedin to- But as I said, I managed my portion at 500 calories- In the past, I might have had even more, with a follow-up of a bowl of cereal and cashews.
Meal 1 @ 9am: 4 SB Eggs (300 Calories/25g protein)
Meal 2 @ 100pm (Post Workout): 2 Scoops Protein Powder + Yogurt Parfait (500 Calories/47g protein)
Meal 3 # 4pm: Chicken Salad w/Walnuts & Avocado (600 Calories/50g protein)
Meal 4 @ 8pm: 10 oz TJ RE Steak (1,000 Calories, 60g protein)
Cheat Meal @ 1030pm: Ice Cream (500 Calories)
Total Calories = 2,900 (182g protein)


I did a short, and intense shoulder training workout in the afternoon yesterday, focusing on presses for shoulders.
Smith Machine Shoulder Press:
135*8, 145*5, 155*5, 165* 4-ish (I failed about 1/2 way up the 5th rep)
Dumbbell Shoulder Press: (This set was extrememly hard- I was very taxed from the SM press)
65*5
Military Shoulder Press: (Same as Smith, but Free-Weight)
115*5, 135*3 (To Failure)

MBA Class Weekend Survival

Morning Weigh-In = 216.2 lbs
Yesterdays Food Log:
Meal 1 @ 10am - 4 SB Eggs + 2 Chicken Patties (Calorie - 600, Protein = 76 grams)
Meal 2 @ 3pm- Fast & Easy Beef Fajita w/Veggies (Calories - 500, Protein = 60 grams)
Meal 3 @ 7pm- 1 10oz Trader Joes Rib Eye Steak (Calories - 1o00, Protein = 65 grams)
Meal 4 @ 1230am (Post Workout)- 2 Scoops Muscle Meals Protein Powder (Calories - 300, Protein = 30 grams)
Total Calories = 2,400 (Protein = 231 grams)

As yesterday was a training day, I upped my calories a bit from the traditional 1800 - 2000 range.
I did a late night workout- Although I originally was going to train back & biceps, I decided to do only biceps as I was exhausted upon arrival (1130pm) and my back was still quite sore from last Sunday's workout.
I trained POF style- I did 2 excercises via the POF method (4 sets, with 30 seconds rest between each, using the same weight for 10 reps, with last set going to failure- Increase weight when all 4 sets can be done for 4 reps). After 8 POF sets, I did 3 random sets for what I was feeling at the moment. Overall, a great biceps workout.

Alternate Sitting Dumbell Curl:
30*10, 30*10, 30*10, 30*6
Preacher Curl (Plate Loaded Machine):
45*10, 45*10, 45*10, 45*10
2 Sets of Standing EZ Bar Curl:
60*8, 75*6
Final Set of Alternating Incline Dumbbell Curl:
25*10
The next few days will require me to be at UCLA for my MBA class weekend. I may sneak in a training session this morning before I go, but I will not have access to a scale again until Sunday morning. I will attempt to update my blog on Friday and Saturday mornings while I'm there.

PHOTOS
My good Asian Amigo Jon Leong has been gracious enough to upload some photos to his site. I will use photos as an additional motivator/metric/progress tracker along the journey. As you can see, the current shots involve me in various shirted poses- I felt it unneccessary for you to need to visit your friendly neighborhood Opthamologist this weekend to save your eyesite, saving the sans shirted shots for another time.

The link to the parent directory-
http://www.5050film.com/sudip/052611/

Betting The Bengali

Morning Weigh-In = 217.6 lbs (After being 216.4 last Thursday morning, I am up 1.2 lbs after 6 days, 4 of which were very poor eating days. I calculated that during these 6 days I had a surplus of approximately 6,000 calories, many of which were in the form of alchol, which tends to even further negatively impact my WL goals). I have set a mini-target of 215 lbs for next Saturday of June 4th, which is Anusha's annual work party. I have little distractions (food wise) until then, which should allow me to eat "clean" for the next 10 days. Assuming a loss of .26lbs/day (Avg 1.82/week), I should attain my goal and be able to let loose (both for my diet and my suit) the weekend after next!

ESTABLISHED BETS:
I have recently made 2 bets, 1 with a very close friend, and the other with a work colleague. To the more minor (and less humiliating if I lose) bet.

#1) With my former workplace colleague- we are doing a simple BL contest in which the person who loses the most weight as a percentage of their starting bodyweight within 13.5 weeks (Today marks day 1, and contest end date is Monday, August 29, 2011) shall be crowned victor- winner shall receive bragging rights and a Happy Hour/Dinner for themselves and their spouse.
That's right Anusha- we'll be drinking some serious beer on Mr. PE come end of summer time.

#2) With my Asian Hulk pal Jon Leong, to whom I've lost 2 bets already- Very Simple:
Acheivement: 195 lbs and 275lb max or greater on the bench press (either free weight or Smith)
Deadline: December 3, 2011
Winner Receives: 3 Blue-Ray DVD's from this upcoming summer's many possible blockbuster hits (I am doling for Fast Five, Captain America, and the last HP movie)
Loser Receives: An insurmountable verbal beatdown and a lifetime of taunting

I have approximatley 27 weeks to meet the WL goal, which equates to an avg loss need requirement of .84lbs/week. In addition, I will have to significantly increase my strength, as I estimate my 1 rep free weight max at only 230 lbs.

FINALLY, TRACKING:

In addition to monitoring my strength and weight-loss, I have decided to take my measurements, and re-evaluate them at periodic (i.e. Every 6-8 weeks) intervals. The measurements were taken yesterday (non-training day so as to not exaggerate results) afternoon.

Chest: 45.5"
Neck: 16.5"
Shoulders: 49"
Right Biceps: 16.125"
Right Fore-arm: 12.125"
Right Leg (Mid-point between Hip & Thigh): 25"
Waist (Measured at Belly Button): 38"

Bengali Prime Back Online

After an approximate 3 month hiatus, BP is online again- I will have more detailed posts in the future once I get through final exams, but watch for a post this Wednesday regarding TWO bets that I've made, plus measurements, weigh-in, and perhaps even photos (yikes).

Morning Training Session

Chest
Smith Machine Bench Press:
135*10, 155*10, 185*8, 205*3, 215*3, 185*8
Incline Dumbbell Press:
65*5, 65*5, 70*5, 75*2 (Left Shoulder Failed in this set)

Back (Pull-Ups Only)
Assisted Pull Up:
80 Pound Assist * 8
70 Pound Assist (1 set *8, next set *7)

Triceps
Assisted Bar Dips:
40 lb Assist, 8 reps
30 lb Assist, 8 reps
20 lb Assist, 8 reps
10 lb Assist, 5 reps

Sitting Single Arm Overhead Triceps Extension:
25 *8, 25 *8, 30lbs last set with right hand * 6 , left hand 3rd set with 25lbs *6

Close Grip Bench Press (Smith Machine):
155*8, 185*3, 185*3

Legs (Squats Only)
Bum To The Ground
135*8, 135*5, 135*3

10 Months till 2012

Morning Weight = 220.4 lbs

Note 1- Action needs to improve with regards to regular posting.
Note 2- Will adhere to the standards espoused by note 1.
Note 3- I have not been strict on my eating plan, eating in excess of 3,500 calories per day for several consecutive weeks. I plan to ameliorate this immediately.

Stay Tuned...

Daily Dose of Da Dip Dawg's Diet

Morning Weight = 219.4 lbs

Meal 1 @ 1200PM
11 Oz Rib Eye Steak (Cal = 850)

Meal 2 @ 230PM
2 1/2 servings of Trader Joes Steamed Lentil with 1 small handful chopped almonds (Cal = 350)

Meal 3 @ 630PM
1 large UCLA salad with 1 tablespoon ranch dressing and assorted meat & veggies (Cal = Approx 900)

Total Calories = 2100 (Liberal Estimate)

Good To Go!

Another Day, Another Desi

2/16/11

900 AM
2 Multi-Grain Crackers with smidgen of jam & 2 cups black coffee (Cal = 80)
1100 AM
1 Soft Boiled Egg + 1 Can TJ Salmon (Cal = 470)
1230 PM
I had lunch with Anusha at Camille's Sidewalk Cafe:
Apple-Walnut Tuna Salad Sandwich on wheat bread
1 oz chips with salsa
1 cup black coffee
(Calories = 950, liberal estimate)
700PM
At Movie With Wife:
1 Packet of Sour Patch Kids + 1/2 Medium Popcorn (Hey, it was date night!)
(Cal = 700)

2 Soft Boiled Eggs
(Calories = 150)

Total Calories = 2,350

Although I was hoping to train today, with the combination of an insane amount of coursework,
Anusha's day off (errands and hanging out), and a few job applications that I had to send out, I did not make it in. I plan to train back/biceps, and perhaps even perform a small leg workout in the morning tomorrow.

Cheers- The Dip Dawg

On the Path to Maximum Bengali Tiger-ness

2/15/11'
Training @ 700 AM:


Chest

1. Hammer Strength Flat Bench Press
200*8, 220*6, 240*5
2. Hammer Strength Wide Bench Press
270*6, 270*6, 290*5
3. Pec Deck
145*10, 160*10, 190*10
4. Incline Dumbbell Press
60*6, 60*6, 65*5


Shoulders
1. Machine Shoulder Press
110*8, 120*6, 120*6
2. Dumbbell Lateral Raise (Bent-Arm)
20*10, 25*8, 25*8
3. Dumbbell Shrugs
60*8, 60*8, 65*8


2nd Training Session @ 900pm (Abbreviated)


Triceps

1. Dip Machine (Free Standing)
200*10, 240*6, 270*4 (Machine Stack)

2. Cable Push Down (Triangle)
50*10, 70*8
3. Skull Crushers
70*10, 80*6, followed by 80*10 close grip bench presses

Workout followed by 10 min slow walking on treadmill at 3,5 Incline.

Meals:

900 AM
1 Eating Right Pomodoro Chicken & 1 Soft Boiled Egg (Cal = 400)
100 PM
10 oz. Rib Eye Steak (Cal = 700)

600 PM
12 oz Ribe Eye Steak & Stir Fry Veggies [Tomatoes & Mushrooms] (Cal = 1,100)

800 PM
1 Soft Boiled Egg (Cal = 80)


Total Calories = 2,280 Calories
Overall, my caloric target is approximately 2,000 per day, however I permitted a greater
amount today as I went to the gym twice. All in all, a great start for my blog in the New Year- stayed tuned for the 2011 Great Bengali Slim-down!

34 AND ALREADY OLD