Post: #1

Swell's Modified 21 Days of Discipline

Another winter spent in S.E.A in nearing the end.
When I return to Canada, it will be just work, work and more work.
No more pussy. No more booze.
Also a 35th birthday is rearing it ugly head.

Time to dry out and prepare to reenter the work force.

I'm going to use this thread as a journal and as a way to keep my self accountable.

Before I return to Canada, I will have one last blow-out on a remote Thai Island. Fun isn't over yet.

Post: #2

Day 1
I like to party. Women & booze is the perfect combo and being in Bangkok it is easy.

Alcohol Consumption: 0\1 Day Sober
In the last week I drank 1.5L of rum & 1.5L vodka mixed with pop or Redbull. This doesn't include going out. As I get older the calories are sticking to me a lot more. It is time for a tune up.

Workout
I had an awesome workout today. I'm doing a Push/Pull/Lower body workout.
I was doing a Chaos & Pain type workout but total fucked up my lower back. I was out of the gym for 2 weeks.
Now I will be taking it easy... I hope.

Redbull for preworkout and I record my workouts in a journal.

Wide Grip Bench Press 5x sets
Narrow Grip Bench Press 3x sets

Band Pullaparts 7x sets

Front Squat 3x sets

Narrow Grip Lat Pull Down 3x sets

Later I hit the pool for recovery & relaxation.

Food
My main goal here is three meals hitting 2000cals

1.eggs & rice
2.chicken, kale & rice
3.chicken, kale & rice

Macros today are Protein 156g, Fat 73g, Carbs 183g. Total Calories 2031.

I weigh my food with a kitchen scale and use MyFitnessPal App.

current weight 191.8 lbs/height 6'0

Current Thread Views 141.
Thanks for voting Santiago

Post: #3

Day 2
Alcohol Consumption:ZERO - 2 Days Sober
Today was interesting. I wanted a dip so bad. I haven't chewed tobacco in months.

Had a date. The date felt flat.
I like getting drunk, cranking up the music and banging the night out.
But I can see I need a Tune Up. No alcohol.

Workout
DeadLift 7x sets

Over Head Press 3x sets
Behind Neck Press 3x stes

Band Pullaparts 7x sets

Single Arm Row 3x sets
Row Isolation Machine 3x sets

Pool session for recovery & relaxation.

Food
Shooting for 2000cals
1.eggs, fruit
2.tuna salad
3.chicken wings, kale & rice

3 Redbulls today; 1 before gym, 2 while on date.
Sugar is a killer.

Macros today are Protein 122g, Fat 58g, Carbs 217g. Total Calories 1842.

current weight 188.8 lbs. Holy Fuck! I'm a bloated drunk dropping water weight. Hahaha

Thanks Hades, Nineteen84, Oz., paullyFIRE, Rushjones, texas for the Positive Support.

And I would like to thank anyone who took the time to vote.

Post: #4

I suggest looking at the no drinking bandwagon thread. I know that has helped a lot of people that are/were trying to quit drinking.

Post: #5

(04-02-2016 10:58 AM)realologist Wrote:  I suggest looking at the no drinking bandwagon thread. I know that has helped a lot of people that are/were trying to quit drinking.

Thanks for the suggestion, realologist. Wow, there is a lot of truth in that thread. I will be now be lurking around there and participating with the odd comment.

Post: #6

Alcohol Consumption:ZERO - 3 Days Sober

Workout
Pool session.

Food
Goal 2000cals
1.eggs & rice
2.duck noodle soup
3.pork & potatoes

Redbulls today 1

Macros today are Protein 105g, Fat 54g, Carbs 228g. Total Calories 1807.
morning weight in 189.4 lbs.

Thanks to dro323, dukecro, Hades, Nineteen84, Oz., paullyFIRE, Rushjones, and texas for the Positive Support.

And I would like to thank anyone who took the time to vote.

Post: #7

Alcohol Consumption:ZERO - 4 Days Sober
I'm feeling stable & calm. I was dealing with was a short fuse.

Workout
Push
Narrow Grip Incline Bench Press 4x sets
Wide Grip Incline Bench Press 3x set

Pull
Band Pull-a-Parts 5x sets
Horizontal Row Machine 3x sets
Lat Pull Down 3x sets

Lower Body
Front Squat 5x sets

Arms
Barbell Curl 3x sets
Triceps Extension 3x sets

Pool session.

Food
Goal 2000cals
1.eggs, rice
2.chicken, rice, kale
3.chicken, rice, kale
Redbulls today 1

Macros today are Protein 127g, Fat 60g, Carbs 257g. Total Calories 2063.
morning weigh 190.3 lbs.

Study Session
1 Hour. This awesome book was mentioned by ElConquistador is a different thread.
   

Thanks to arnoux, dro323, dukecro, Hades, Nineteen84, Oz., paullyFIRE, Rushjones, and texas for the Positive Support.
And I would like to thank anyone who took the time to vote.

Post: #8

If you're doing 7x sets of deadlifts, are you sure 2,000 enough calories? I'd feel like death warmed over trying to do that many sets of deadlifts even on 3,000 calories.

Post: #9

Why are you doing so many deadlifts?

Post: #10

(04-04-2016 09:40 AM)the biggest cheetah Wrote:  If you're doing 7x sets of deadlifts, are you sure 2,000 enough calories? I'd feel like death warmed over trying to do that many sets of deadlifts even on 3,000 calories.

the biggest cheetah, thanks for the interest on my thread.
The average diet is based on 2000 calories and over this 21 day time period I want to find my baseline, tighten up, and lose some weight too.
I'm curious if on a 2000 cal diet will lose weight, gain weight or maintain the same weight.

"If it Jiggles, it is Fat!'' -Arnold Schwarzenegger

I always workout in a Fasted State except for the pre-workout Redbull.
Eating before the gym makes me tired and want to puke.
My window for eating three complete meals 12:00-8:00pm.

Deadlift is my favourite lift. I have hurt my lower-back with too many maxed-out singles, so now I am using lighter weight.

Soon I will be adding abdominal strengthening program as well. Stay tuned.

Post: #11

(04-04-2016 10:08 AM)Fortis Wrote:  Why are you doing so many deadlifts?

To develop calluses. The women like the rough hands.

Post: #12

Day 5 - Tuesday, April 5, 2016

Alcohol Consumption: ZERO - 5 Days Sober
Feeling Good.

Workout
Warm Up
5 minute Cardo for fresh blood flow.
5 minute Stretch.
Knee Raises 3x sets
Back Extensions 3x sets

Push
Over Head Press 5x sets
Behind Neck Press 3x sets

Lower Body - DeadLift
Today I will go into more detail for better understanding my DeadLift Program.
I'm not on Test. I don't use wraps\straps or belt.
My gym doesn't have Power Cage or DeadLifting Platform.
I can't drop the weight. All reps are slow and controlled.

DeadLift set #1 99lbs X 10 reps
Between sets, I will do Toe Touches, or Side Bends, or sit in a deep Squat.

DeadLift set #2 123lbs X 8 reps

DeadLift set #3 154lbs X 6 reps

DeadLft set #4 176lbs X 4 reps

DeadLift set #5 187lbs X 4 reps

DeadLift set #6 192lbs X 4 reps

DeadLift set #7 44lbs X 20 reps

I'm in the Gym having fun doing my Program.

Pull
Face Pulls 5x sets
Narrow Grip Lat Pull Down 3x sets

Cool Down
5 minute Cardo.
5 minute Stretch.

Workout Music
Austrian Death Machine's 2009 Album; Double Brutal.
   

Pool Session 1 hour

Food
Shooting for 2000cals
1.eggs, kale, rice
2.chicken breast
3.chicken leg & thigh, kale & rice

*BBQ sauce made with ketchup

3 Redbulls today; 1 before gym, 2 allotted for tonight's date.

Macros today are Protein 138g, Fat 61g, Carbs 206g. Total Calories 1923.

Morning Weigh In 189.2 lbs.

I would like to thank anyone who took the time to vote.

Post: #13

I don't know you, so can't meaningfully vote on whether you 'can' do it. I hope you do, it seems like you need to regain a degree of control. You appear to have recognised that, and your desire to take action and be accountable is positive. Good luck.

Post: #14

(04-05-2016 05:07 AM)H1N1 Wrote:  I don't know you, so can't meaningfully vote on whether you 'can' do it. I hope you do, it seems like you need to regain a degree of control. You appear to have recognised that, and your desire to take action and be accountable is positive. Good luck.

H1N1
I have been lurking around the Lifter's Lounge for some time now.
H1N1, You have added a lot of value to that thread and I really appreciate the supportive words coming from You.

RVF is a great community, full of knowledge and support.
I hope forum members will find value in this thread if I succeed or... fail.

Time will tell.

Post: #15

Day 6 - Wednesday, April 6, 2016

Alcohol Consumption: ZERO - 6 Days Sober
My blood pressure spiked trying to peel an egg. Then I smiled and returned to my calm state of mind.

No Workout Today
Rest and Recover
Massage

Macros today are Protein 149g, Fat 63g, Carbs 218g. Total Calories 2108.

Morning Weigh In 187.8 lbs.

I would like to thank RVF for their support.

Post: #16

OP, what are your fitness goals? What are your rep ranges for all of these sets? Are you going heavy? Working to failure? Hypertrophy? More detail on your routine would be helpful if you're looking for any kind of advice/feedback.

Also 7 sets of DL is fine depending on you rep range and goal. I did 12 sets last night. It's great for conditioning.

I did 12 x 2 x 275

Post: #17

(04-06-2016 02:11 PM)General Stalin Wrote:  OP, what are your fitness goals? What are your rep ranges for all of these sets? Are you going heavy? Working to failure? Hypertrophy? More detail on your routine would be helpful if you're looking for any kind of advice/feedback.

Also 7 sets of DL is fine depending on you rep range and goal. I did 12 sets last night. It's great for conditioning.

I did 12 x 2 x 275

General Stalin. You have asked some great questions.

Swell's Fitness Goals
1. Lose excess fat
2. Increase overall performance & endurance.
3. Strengthen midsection to eliminate back pain/improve posture.

These improvements will help with hiking, surfing and work.
Last season I worked 20 days on/10 days off, 14 hour days and I'm hoping to do it again. Season #5
This coming summer I will be hiking/surfing/camping Vancouver Island & Washington State.

Workout
My workout is based on Push/Pull/Lower full-body workout.
I tried body-part splits, but dropped them because I would destroy the body-part.
One week I cant straighten my arm, next week I can't walk up stairs, etc

I enjoy working-out. I go into the zone. Some workouts are 1.5-2 hours.
I have been wanting to limit my workout to 1 hour, so I am to perform evening midsection/stretching workout.

My workout starts by choosing a main focus for workout;
Dead-lift, Squat, Bench Press, Overhead Press or Lat Pull-down then add the other two components.

Today was the day. 1 Hour time limit.
My workout was intense. I was sweating and sucking wind.

Today's Workout
Warm Up
5 minutes on the Elliptical
5 minutes of Stretching
Pull
Neutral Grip Lat Pull Down; 77lbsx12, 99x12, 121x10, 143x6, 143x6, 148x4, 148x4, 148x4
Push
Landmine Press; 16lbsx15, 22x15, 27x15, 33x12, 38x12
Lowerbody
Ass to the Grass Body-weight Squat; x10, x12, x15, x15, x15, x15, x15, x15
Cool Down
5 minutes on the Elliptical
5 minutes of Stretching
1 hour finished

Pool Session 45 minutes
Leg kicks and midsection stretching

Evening workout will be Sit-ups, crunches, planks, stomach vacuums and stretching.

General Stalin How would you fix a slouching posture with shoulders rolling forward?

When I rest between sets; I look in mirror and think."Shoulder back, Dick out." to improve my posture.
I have also added Band Pull-a-parts and Rotator Cuff External Rotation with 5lbs dumbbells.

Any feedback will be greatly appreciated.

Post: #18

It is currently 29'C / 85'F in Bangkok, Thailand on 2016-04-07 at 2321 hours and I, Swell have been sober 7 days.

Thank for your time. That is all.

Post: #19

(04-07-2016 05:29 AM)Swell Wrote:  Swell's Fitness Goals[/u]
1. Lose excess fat
2. Increase overall performance & endurance.
3. Strengthen midsection to eliminate back pain/improve posture.

If you're dieting lean and staying active then the fat will come off. Since you aren't trying to gain a lot of strength and/or mass then you can lean out your diet a lot.

How bad is your back pain? Have you considered seeing a doctor or perhaps a physical therapist to get some sort of professional opinion? It'd be a good idea to make sure it's not a medical issue before just deciding you have a weak back/poor posture from just bad habits and lack of stretching etc.

(04-07-2016 05:29 AM)Swell Wrote:  General Stalin How would you fix a slouching posture with shoulders rolling forward?

When I rest between sets; I look in mirror and think."Shoulder back, Dick out." to improve my posture.
I have also added Band Pull-a-parts and Rotator Cuff External Rotation with 5lbs dumbbells.

Any feedback will be greatly appreciated.

Just a couple of videos:

https://www.youtube.com/watch?v=l2VQ_WZ8Bto

https://www.youtube.com/watch?v=LZMDgj7ohps

^Both of those guys are very instructional on using proper form, doing corrective exercises, and building/maintaining good posture. Especially Elliott - he has a lot of material on posture just search through his stuff.

Post: #20

General Stalin Thank you for taking the time to post the links.

Elliott's How to fix your posture (the truth) really gave me a lot to think about.

Excessive alcohol consumption > fat storage > hormonal imbalance > unhealthy body > poor self-image > poor posture > and on and on...

This is Day 8 sober and I really feel present or awake, maybe coherent is the right word.

Post: #21

Congrats. Keep getting those little wins and eventually they will turn into big wins.

You probably don't realize it, but if you were drinking everyday, I'm sure you consumed around 4000-5000 calories daily. Probably more if you ate a lot of junk food when drinking.

Keep it up. The fat will quickly melt away by eating 2000 calories a day.

Post: #22

Day 8 - Friday, April 8, 2016

Alcohol Consumption: ZERO - 8 Days Sober
morning weight 187.6 lbs

Workout
Jamie Lewis's The Bear; Clean to Front Squat to Overhead Press to Back Squat to Behind the Neck Press to Front Squat then Cleaning the bar back down to the floor.

The Bear; 50lbsx5, 61x5, 72x4, 72x4, 66x5, 61x5, 55x8, 44x6
Today chatted too much. I couldn't get into my flow.

I also did some knee-Ups, Rows and rotor-cuff extensions.

Pool Session? Yep.

Macros Today; are Protein 173g, Fat 88g, Carbs 152g. Total Calories 2107.

What state is your body and how bad is the damage?
Depending on which online body-fat calculator is used my body-fat is 22-25%. This is Acceptable.
I don't think so. The cut will continue.

I would like to thank RVF for their support.

Post: #23

(04-08-2016 08:25 AM)wi30 Wrote:  Congrats. Keep getting those little wins and eventually they will turn into big wins.

You probably don't realize it, but if you were drinking everyday, I'm sure you consumed around 4000-5000 calories daily. Probably more if you ate a lot of junk food when drinking.

Keep it up. The fat will quickly melt away by eating 2000 calories a day.

wi30 Thank you.

You are totally correct. I have been using MyFitnessPal since January.
Wednesday, Saturday, Sunday and sometimes Monday & Thursday were 4000+ calorie days.

I got into mixing Smirnoff Ice with Redbull & Vodka. Then add BBQ pork and noodle soup. It was fun at the time...

Post: #24

Why are you still drinking red bull?

Coffee is much healthier.

Post: #25

redbeard Thanks for interest. You ask a very good question.

Why am I still drinking REDBULL?

My primary focus is zero alcohol.

Today I weighed in at 186.4.
If and when my weight lost stops, I will have something I can cut-out.

I have been using REDBULL as a pre-workout. A little bottle is 10 Baht which is around than 33cents Canadian.

I don't mind the carbs. I tried zero carbs & carb cycling. I was always dealing with Delayed Onset Soreness.
My carbs are coming from REDBULL, rice, ketchup, salad & fruit. I feel my diet is clean enough for now while I dealing with my primal focus.

I like drinking coffee in the morning, and in the afternoon I drink green tea.

I like to party. REDBULL is Awesome. I will have a girl come over.
We will drink some energy drinks on ice and listen to a new album I downloaded.
This has been keeping me out of trouble.

9 days sober. Yeah!