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Body of a Spartan Log: Week 1 Complete


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Body of a Spartan Log: Week 1


Week 1 stats:


Starting weight: 205.5 lbs


Week 1 weight:  208.6 lbs


Whoa!?!?! Up 3 lbs on a calorie deficit?!?! WTF??


Hold on….hold on….there IS an explanation. I had to use a different scale than the one used for my initial weight measurement.

My starting weight was done on the scale they had at Glenwood Radiology wearing nothing but their very light-weight patient gown. Because of convenience, every subsequent weekly weight measurement will be done on the Tanita TBF-410 at my friendly neighbourhood Goodlife Fitness wearing my normal gym attire (minus gym shoes/socks). For these reasons, the week to week weight change log will always have an offset until the final DEXA scan at the end of the program. I will still track it, if only for use as a general guideline to show all of you which way my weight is going.

On the bright side….although my weight seemed to jump up, the Tanita TBF-410 showed my body fat as going down from 11.7% to 10.7%. I know…I know….I harped about how inaccurate Tanita TBF-410 was in my ‘Body fat Shootout‘ article, but fook me I’m still allowed to get excited over a perceived drop in body fat….even if it may be bogus data 😉


Week 1 thoughts



To parrot the day one log, I found that the hardest part of the program was adjusting to the change in meal frequency from what I’m used to.  I followed the program to a tee for 4 of the 7 days in week one diet-wise.  But in the 3 random, speckled days throughout the week I was too hungry in the morning, and had to add a small extra meal to kickstart the day. My caloric deficit was maintained at 500-700 for 5 days of the week and had 2 re-feeds. One on day four (Thurs), and one on day seven (Sun) in which I was in a caloric surplus of about 500-700 cals.

Counting calories and re-feeds are not part of the program, but I like to keep track of cals when I am cutting and have found success with re-feeds in the past to keep the metabolism from slowing down too much from running a deficit.



I’m LOVING the workout portion of this program! It is pushing me to the limits and challenging me to break through previous plateaus. Having sustained many back injuries in the past, and dealing with chronic back pain from a degenerative disc, I was a little apprehensive about Victor prescribing lifting so heavy.  Not only that but Body of a Spartan emphasizes the two movements that have caused me the most pain in the past. Squats and Deadlifts.

For ages I have stayed away from heavy squats in my training and avoid deadlifts like the plague because these have historically been the worst offenders for aggravating my back pain. It pains me that this the case, but throwing caution to the wind and for all of you…I decided to give the program an honest shot as is.


I must admit, when I first looked at the program, I was like “yeah….this is gonna either kill me, or make me stronger.”


I am happy to announce that….it hasn’t killed me yet. At least not the squats.


Surprisingly, the heavy squats have been quite tolerable for my back. I can definitely feel a bit of discomfort, but there is no signs of ‘pain’ during or after the training sessions. I am quite ecstatic about this revelation, and I am totally stoked to see what I can do being pushed hard by this program on the squat rack.  I can feel my body responding positively to this new style of training and it’s making it exciting to train again. I’ve already racked up more weight on the bar this week and I can’t wait to hammer out more sets and push myself to new growth and getting stronger even in a caloric deficit.


But in training, like life, there are ups and downs.


Unfortunately, the deadlifts are still an issue for my back.


I had to go pretty light on them, and I still found that my back was aggravated the following day from the deadlifts. So this part of the program had to be modified as I can’t afford to have any time lost due to injury. The same intensity and duration of workout was used, but it was not EXACTLY the way it is laid out in Victor’s program out of necessity. It’s basically self preservation at this point.



I was pretty disappointed to still not be able to do deadlifts. It’s also a little disappointing not staying completely true to the program, but unfortunately my back will just not allow it. At this point, it’s better to get through the program a little bit modified, than risking a major injury that could keep me out of the gym for weeks or longer.

Switching gears….I found the first week flew by SOOOO fast. It always surprises me how quickly time flies by. With a new regimen and a new style of training it’s understandable to lose track of time so easily. You’re just so damn excited to get to the gym the next day. It was a breath of fresh air and I loved every moment of it.

But with time flying by, it’s always a sobering reminder that EVERY DAY COUNTS. 

If you half-ass it one day or cheat on the diet one day, that slope can become very slippery. Cheating even a mere ONE day of the week is cheating 14.2% of the time. That robs you of 14.2% of progress you could have made that week. If my stocks went down -14.2% in a week, I would not be too happy. Don’t let that happen to you and your body. Keep those stock prices HIGH!

Leave it ALL on the table. Do not take ANY meal or workout for granted.

Stay on TRACK!

It’s the little things that add up to BIG things.

Never forget that.

I look forward to continuing to train hard and see what this program can do for me.

So far so good.


Until next time…

Yours truly



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