Journey to JACKED

[Mr. Al Waze Benchday]

It's time to change.

Three years ago I began my "Quest for Starting Strength" . . . and I fell in love with heavy barbell training.

Since that time, I've benched 365, (315 for one set of 9 reps), deadlifted a 365, 405, 455 complex in a strongman competition, squatted 435, standing pressed 225 (no leg drive), and farmer picked 560 for 17 seconds (280 per handle).

I've also ballooned . . . gained weight just doesn't do it justice.

I'm currently 33 years old and weighed 289 the other day at 5'10".

I'm tired of huffing and puffing after a few minutes of walking or mowing the lawn.

Below are my goals:

• Weight 220lbs (70lbs to lose),
• Retain most of my strength,
• Be able to complete the MURPH workout next May,
• Fit into 38" pants (or smaller)

How will I complete this goal?

• Use RP diet app to log weight and calories,
• Begin performing more cardio (goal of 10k steps each day),
• Continue weight training (not sure if I could ever stop),
• Reduce alcohol consumption to as close to 0 as I possibly can,
• Log my progress weekly via this forum

My proposed timeline for this change is 1 year.

Each week I'll log my workouts, steps/cardio, weight, alcoholic drinks, and waist size.

It's time to change!

Let the Journey to JACKED begin!

[Mr. Al Waze Benchday]

Date	Workout	Steps/Cardio	Bodyweight	Alcoholic Drinks	Waist Size
6/14	BP 2x3@305; OHP 3x5@180 1x8@180	6,510	289.4	0 drinks
6/15	N/A	5,670		0 drinks
6/16	S 2x3@380; DL 2x3@365	5,452	287.2	0 drinks	52.0"
6/17	BP 5x5@285; CGBP 2x9@225; AssistChins 2x4; Accessories	8,309	285.6	0 drinks
6/18		5,157		Several
6/19	S 5x5@335 (3 sets of box); DL 2x5@315	8,322		3 drinks
6/20		8,527		5+

Got through a tough workout on Saturday, doing 3x5 @ 335 for box squats, then finished out with 2x5 @ 335 for just normal full ROM squats.

Had a number of drinks this weekend as it was a special occasion. Friday we celebrated our 11th anniversary. Sunday was Father's day . . .

I hope and plan to do better next weekend. Vacation will start for me on Wednesday this week . . . so, we'll see how this goes.

[Mr. Al Waze Benchday]

Vacation week . . . not sure how much I'll track this week.

[Mr. Al Waze Benchday]

Date	Workout	Steps/Cardio	Bodyweight	Alcoholic Drinks	Waist Size
7/12	BP 4x5@275	8,449		0 drinks
7/13	S 3x5@275; BBRows 3x5@225; RDL	9,006	288.8	0 drinks
7/14	15m walk; Curls & Lat. Raises	8,176		0 drinks
7/15	OHP 3x5@170; CGBP 4x5@250	7,947	287.2	0 drinks
7/16	N/A	7,754	285.6	0 drinks
7/17	14" Box Sq 3x5@315; S 1x5@315; DL 1x3@315	14,014	284.8	0 drinks
7/18	N/A	5,640		several drinks

I'm trying to wake up and lift weights before work every morning. I'm not used to getting up so early.

[Mr. Al Waze Benchday]

Date	Workout	Steps/Cardio	Bodyweight	Alcoholic Drinks	Waist Size
7/19	BP 5x5@285; Standing DB OHP 2x5@70; Tri. Pressdowns	7,977		0 drinks	50.5" abs flexed
7/20	N/A	3,318		Several drinks
7/21	S 3x5@295; BB Row 4x5@225; RDL	6,542		0 drinks
7/22	OHP 3x5@175; CGBP 4x5@257.5; Lat. Raises & Tri. Pressdowns	5,216		Several drinks
7/23	N/A	4,591		Several drinks
7/24	14" Box S 4x5@325; DL 315x5, 365x5	8,585
7/25	N/A	4,908		0 drinks

Even after only one week of doing some cardio and moving much more, I can tell the difference in my fitness level.

I didn't do much additional treadmill walking this week, as evidenced by my step count. And I enjoyed doing some drinking.

This week we purchased a FitTrack scale . . . my metabolic age was 40. It also calculated my bodyfat % at 40%, which is approximately 10% off . . . but, if the figures are consistent, I hope to see some changes over the coming weeks and months.

[Mr. Al Waze Benchday]

Date	Workout	Steps/Cardio	Bodyweight	Alcoholic Drinks	Waist Size
7/26	BP 5x5@295; DB OHP 70x7, 70x6; Tri. Pressdowns and E-Z Curls
7/27	N/A
7/28	S 3x5@305; Seated Rows 5x5@200
7/29
7/30
7/31
8/1