DAY 25/178
Phase 1, Week 4
Weight Loss Stats:
Weight 239 lbs - Loss 62.6 - %Loss 20.7%
-----------------------------------------------------
TODAY'S GOALS:
DIET
1. NO cheat meals -
2. 250 grams of protein in under ~2500 kcals/day spread among 5 or more meals - UNMET
3. 1 gallon grean tea and/or water -
4. Log all my meals -
5. Take all my vitamins and supplements -
EXERCISE
AM: Swim/Rehab 30 min. - UNMET
PM:
Quads:
A1.Front Squat: 115x6x2, 95x6x1
A2. Lunges: BWx12
A3. Goblet Squats: 25x25
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 70x6, 65x6x2
A2. Flat DB Press: 55x12
A3. Incline Push-up: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
FOLLOW-UP:
Bad news. I hurt my back again while doing front squats. I didn't even get past the warm up. I'm not sure how bad it is, but I had to lay on the ground and adjust myself in the middle of the gym! It could be all the exercises and adjustments I did last night before bed. When I woke up, my back felt tender but the usual discomfort was gone. Perhaps my back was too tender for weight lifting. I felt the pain as I was coming up from a front squat. I tried to emphasize an upright posture, but this may have placed too much stress on my lower back. I cut the workout short...felt really bummed.
Friday, July 31, 2009
Back Under 240! New Goal!
DAY 25/178
Phase 1, Week 4
Weight Loss Stats:
Weight 239 lbs - Loss 62.6 - %Loss 20.7%
-----------------------------------------------------
Finally! Back under 240! I couldn't believe the scale this morning...very close to my all-time low of 238.8 lbs. I've tried moving away from an emphasis on weight and towards a more "holistic" approach that focuses on fat loss and lean mass gain. But it's so much easier to rest your hopes on moving digits on a bathroom scale than having to deal with all the guesswork that goes with bodyfat percentages, water retention, and the like. I need to develop weekly goals that take bodyfat and lean mass into consideration. But how do I go about doing that?
I've read that it's reasonable to expect reductions in bodyfat of 1/2% per week. But how to you accurately gauge if you were indeed successful? I can measure my waist every week. But how much can you really drop in a week? Again, how accurate or predictable would the results be? See? That's the challenge of doing things "the right way."
Maybe I can stipulate that I will strive to lose 2 lbs per week or, barring any change in weight, I could consider a measurable, positive change in bodyfat% or waist size as evidence of a successful week. It seems a little "fuzzy," but that may ultimately be the only way to go: If I'm not getting stronger, leaner, or lighter, then it's time to change things up.
Yet I'm still very, very heavy. My bodyfat % is approximately 26%. I can still stand to lose - healthily - another 40+ lbs. So, maybe it's still O.K. to continue to expect a steady loss of bodyweight. That is, so long as I continue to bust my butt in the gym and get plenty of protein...got to prevent muscle loss at all cost!!!
So, I've decided I will make it a goal to hit 230 before the end of August. At almost 2 lbs per week, it seems like a reasonable goal.
Phase 1, Week 4
Weight Loss Stats:
Weight 239 lbs - Loss 62.6 - %Loss 20.7%
-----------------------------------------------------
Finally! Back under 240! I couldn't believe the scale this morning...very close to my all-time low of 238.8 lbs. I've tried moving away from an emphasis on weight and towards a more "holistic" approach that focuses on fat loss and lean mass gain. But it's so much easier to rest your hopes on moving digits on a bathroom scale than having to deal with all the guesswork that goes with bodyfat percentages, water retention, and the like. I need to develop weekly goals that take bodyfat and lean mass into consideration. But how do I go about doing that?
I've read that it's reasonable to expect reductions in bodyfat of 1/2% per week. But how to you accurately gauge if you were indeed successful? I can measure my waist every week. But how much can you really drop in a week? Again, how accurate or predictable would the results be? See? That's the challenge of doing things "the right way."
Maybe I can stipulate that I will strive to lose 2 lbs per week or, barring any change in weight, I could consider a measurable, positive change in bodyfat% or waist size as evidence of a successful week. It seems a little "fuzzy," but that may ultimately be the only way to go: If I'm not getting stronger, leaner, or lighter, then it's time to change things up.
Yet I'm still very, very heavy. My bodyfat % is approximately 26%. I can still stand to lose - healthily - another 40+ lbs. So, maybe it's still O.K. to continue to expect a steady loss of bodyweight. That is, so long as I continue to bust my butt in the gym and get plenty of protein...got to prevent muscle loss at all cost!!!
So, I've decided I will make it a goal to hit 230 before the end of August. At almost 2 lbs per week, it seems like a reasonable goal.
Thursday, July 30, 2009
Workout Goals & Results 7/30
DAY 24/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
I can't believe my weight has not budged. I thought all the recent cheat meals, high-carb meals, etc., would have qualified as a "refeed" and my metabolism would have jump-started by now. Maybe it's because I spend so much of my day sitting down, sedentary in front of a computer that I'm not burning enough calories?
I'm not going to change anything this week (except for adding the fat-burning pills), but if I don't lose at least 1 measly little pound by Monday morning, I'm going to have to reevaluate what I'm doing.
TODAY'S GOALS:
DIET
1. NO cheat meals - MET
2. 250 grams of protein in under ~2500 kcals/day spread among 5 or more meals - UNMET
3. 1 gallon grean tea and/or water - UNMET
4. Log all my meals - MET
5. Take all my vitamins and supplements - MET
EXERCISE
AM: Swim/Rehab 30 min. - UNMET (rain out)
Metabolic Effect:
GOAL: Complete both combinations:
A1. Thrusters: 30x10 - MET (rest-pause)
(*no rest)
A2. Burpees: BWx12 - MET (rest-pause)
(*75 sec rest)
(*Repeat 3x)
B1. Hang Clean to Push Press: 95x6 - UNMET
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both - UNMET
(*75 sec rest)
(*Repeat 3x)
FOLLOW-UP:
Had a decent workout today. Having trouble getting all the lifts done in under an hour. Spent a few minutes warming up, 20 minutes on the 4-way neck machine, 25 minutes to complete the first combo, and that was it! The combo was absolutely brutal. For the first time, I was able to keep a pretty good pace through the first two circuits but after that, I was toast! I also started feeling some pain in my back again and, while doing some decline sit-ups, talked to an older guy at the gym who really seemed to know his stuff about back pain. He began listing all my symptoms without me even mentioning them to him. As you can imagine, he got my attention. He said that, given my symptoms, I most likely injured a nerve in my back. He said the only cures are prolonged rest (out of the question right now) and continued weight loss to relieve pressure on my back (precisely what I'm trying to do right now). He also recommended that I take some anti-inflammatory medicine, and so I popped 200mg of Celebrex as soon as I got home. I sure hope he's right.
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
I can't believe my weight has not budged. I thought all the recent cheat meals, high-carb meals, etc., would have qualified as a "refeed" and my metabolism would have jump-started by now. Maybe it's because I spend so much of my day sitting down, sedentary in front of a computer that I'm not burning enough calories?
I'm not going to change anything this week (except for adding the fat-burning pills), but if I don't lose at least 1 measly little pound by Monday morning, I'm going to have to reevaluate what I'm doing.
TODAY'S GOALS:
DIET
1. NO cheat meals - MET
2. 250 grams of protein in under ~2500 kcals/day spread among 5 or more meals - UNMET
3. 1 gallon grean tea and/or water - UNMET
4. Log all my meals - MET
5. Take all my vitamins and supplements - MET
EXERCISE
AM: Swim/Rehab 30 min. - UNMET (rain out)
Metabolic Effect:
GOAL: Complete both combinations:
A1. Thrusters: 30x10 - MET (rest-pause)
(*no rest)
A2. Burpees: BWx12 - MET (rest-pause)
(*75 sec rest)
(*Repeat 3x)
B1. Hang Clean to Push Press: 95x6 - UNMET
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both - UNMET
(*75 sec rest)
(*Repeat 3x)
FOLLOW-UP:
Had a decent workout today. Having trouble getting all the lifts done in under an hour. Spent a few minutes warming up, 20 minutes on the 4-way neck machine, 25 minutes to complete the first combo, and that was it! The combo was absolutely brutal. For the first time, I was able to keep a pretty good pace through the first two circuits but after that, I was toast! I also started feeling some pain in my back again and, while doing some decline sit-ups, talked to an older guy at the gym who really seemed to know his stuff about back pain. He began listing all my symptoms without me even mentioning them to him. As you can imagine, he got my attention. He said that, given my symptoms, I most likely injured a nerve in my back. He said the only cures are prolonged rest (out of the question right now) and continued weight loss to relieve pressure on my back (precisely what I'm trying to do right now). He also recommended that I take some anti-inflammatory medicine, and so I popped 200mg of Celebrex as soon as I got home. I sure hope he's right.
Wednesday, July 29, 2009
Workout Goals & Results 7/29
DAY 23/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
Weight is still frozen at 241 lbs. Very frustrating. I've chosen to kick up the morning swims a notch and start actually SWIMMING instead of doing just the rehab work.
I'm also thinking of cutting down my breakfast further. I fear I eat way too much for breakfast and I can easily go for hours before eating my next meal. Not good. I may even start up with the ECA stack pills and risk those horrible cramps again. I simply need to start making some serious progress.
Today's goals:
DIET
1. NO cheat meals - MET
2. 250 grams of protein in under ~2500 kcals/day spread among 5 or more meals - UNMET
3. 1 gallon grean tea and/or water - MET
4. Log all my meals - MET
PERFORMANCE
Hamstrings:
A1. High Rack Pull: 365x6 - MET
A2. Romanian Deadlift: 155x12 - MET
A3. Hyperextensionns: BWx25 - UNMET
(*30 sec rest between exercise)
(*Repeat 3x)
Back:
A1. Supported T-Bar Row: 95x6 (1st set) - UNMET
A2. Dumbell Row: 80x12 - MET (1st set)
A3. Asst. Pull-up: 220x25 (get first 20 w/o pause) - MET (first 25!)
(*30 sec rest between exercise)
(*Repeat 3x)
FOLLOW UP:
Pretty good workout today. Gym was so busy, I couldn't follow my routine exactly so I had to improvise a bit. Still, a pretty good workout. Met a major goal on the Rack Pull...back felt a little bit "tweaky" but well enough to hit a new best since my back injury.
Also started the ECA stack today (took 2 pills) and, fortunately, didn't experience any cramps...just felt really "buzzed" throughout the entire workout!
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
Weight is still frozen at 241 lbs. Very frustrating. I've chosen to kick up the morning swims a notch and start actually SWIMMING instead of doing just the rehab work.
I'm also thinking of cutting down my breakfast further. I fear I eat way too much for breakfast and I can easily go for hours before eating my next meal. Not good. I may even start up with the ECA stack pills and risk those horrible cramps again. I simply need to start making some serious progress.
Today's goals:
DIET
1. NO cheat meals - MET
2. 250 grams of protein in under ~2500 kcals/day spread among 5 or more meals - UNMET
3. 1 gallon grean tea and/or water - MET
4. Log all my meals - MET
PERFORMANCE
Hamstrings:
A1. High Rack Pull: 365x6 - MET
A2. Romanian Deadlift: 155x12 - MET
A3. Hyperextensionns: BWx25 - UNMET
(*30 sec rest between exercise)
(*Repeat 3x)
Back:
A1. Supported T-Bar Row: 95x6 (1st set) - UNMET
A2. Dumbell Row: 80x12 - MET (1st set)
A3. Asst. Pull-up: 220x25 (get first 20 w/o pause) - MET (first 25!)
(*30 sec rest between exercise)
(*Repeat 3x)
FOLLOW UP:
Pretty good workout today. Gym was so busy, I couldn't follow my routine exactly so I had to improvise a bit. Still, a pretty good workout. Met a major goal on the Rack Pull...back felt a little bit "tweaky" but well enough to hit a new best since my back injury.
Also started the ECA stack today (took 2 pills) and, fortunately, didn't experience any cramps...just felt really "buzzed" throughout the entire workout!
Tuesday, July 28, 2009
Workout Goals & Results 7/28
DAY 22/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
Won't be able to get all my protein in today. Given the lack of training lately, I doubt my body needs the extra calories. I've chosen to let hunger decide when to eat and not force-feed myself today.
I'll try to get some of the chest work I missed yesterday done today. I'll do that before my metabolic work. And speaking of metabolic work, I'm still trying to complete both combos back-to-back. Not an easy task, and it's made that much more difficult with the added chest work.
I'm also concerned about doing the hang cleans. It seems like explosive lifting aggravates my lower back injury. The past couple of days my back has felt fantastic and it'd be a shame to aggravate it now. I guess it'll be a "game time decision" whether or not I'll do cleans.
Here are my goals for today:
Diet:
1. Eat 250 grams of protein - UNMET
2. Drink 1 gallon of tea/water - UNMET
3. Take all supplements - MET
Today's Workout Plan:
Chest:
A1. 45-Degree Incline DB Press: 65x6 - MET (1st set)
A2. Flat DB Press: 55x12 - MET (1st set)
A3. Incline Push-up: BWx25 - MET (1st set)
(*30 sec rest between exercise)
(*Repeat 3x)
Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10 - UNMET
(*no rest)
A2. Burpees: BWx12 - UNMET
(*75 sec rest)
(*Repeat 3x)
*DID NOT DO COMBO 'B'
B1. Hang Clean to Push Press: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)
FOLLOW-UP:
Had a strange workout today. I didn't do most of the things I set out to accomplish today, but I somehow managed to get a pretty good workout in. I still felt weak and tired and held back on the exercises. Managed only 1 circuit of chest exercises before I realized I was falling behind timewise. Next, I jumped on the treadmill for 30 minutes instead of my usual 60, and attempted the first metabolic combo. At this point I had worked-up a pretty good sweat. I did only 1 set and jumped on the decline ab bench and pumped out 100 reps. My lower back felt good and the sharp pains on the lower right side were gone.
Lesson learned: I need to manage my time in the gym better. I'm limiting my workouts to 2 hours (1 hour resistance/metabolic & 1 hour cardio). I must be sure to get all the resistance work done within that first hour.
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
Won't be able to get all my protein in today. Given the lack of training lately, I doubt my body needs the extra calories. I've chosen to let hunger decide when to eat and not force-feed myself today.
I'll try to get some of the chest work I missed yesterday done today. I'll do that before my metabolic work. And speaking of metabolic work, I'm still trying to complete both combos back-to-back. Not an easy task, and it's made that much more difficult with the added chest work.
I'm also concerned about doing the hang cleans. It seems like explosive lifting aggravates my lower back injury. The past couple of days my back has felt fantastic and it'd be a shame to aggravate it now. I guess it'll be a "game time decision" whether or not I'll do cleans.
Here are my goals for today:
Diet:
1. Eat 250 grams of protein - UNMET
2. Drink 1 gallon of tea/water - UNMET
3. Take all supplements - MET
Today's Workout Plan:
Chest:
A1. 45-Degree Incline DB Press: 65x6 - MET (1st set)
A2. Flat DB Press: 55x12 - MET (1st set)
A3. Incline Push-up: BWx25 - MET (1st set)
(*30 sec rest between exercise)
(*Repeat 3x)
Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10 - UNMET
(*no rest)
A2. Burpees: BWx12 - UNMET
(*75 sec rest)
(*Repeat 3x)
*DID NOT DO COMBO 'B'
B1. Hang Clean to Push Press: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)
FOLLOW-UP:
Had a strange workout today. I didn't do most of the things I set out to accomplish today, but I somehow managed to get a pretty good workout in. I still felt weak and tired and held back on the exercises. Managed only 1 circuit of chest exercises before I realized I was falling behind timewise. Next, I jumped on the treadmill for 30 minutes instead of my usual 60, and attempted the first metabolic combo. At this point I had worked-up a pretty good sweat. I did only 1 set and jumped on the decline ab bench and pumped out 100 reps. My lower back felt good and the sharp pains on the lower right side were gone.
Lesson learned: I need to manage my time in the gym better. I'm limiting my workouts to 2 hours (1 hour resistance/metabolic & 1 hour cardio). I must be sure to get all the resistance work done within that first hour.
Monday, July 27, 2009
Workout Goals & Results 7/27
DAY 21/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
My goals for today:
Diet:
1. Eat 250 grams of protein - UNMET
2. Drink 1 gallon of tea/water - UNMET
3. Take all supplements - MET
Training:
Quads:
A1.Front Squat: 115x6x2, 95x6x1 - UNMET: 115x4, 115x2
A2. Lunges: BWx12 - UNMET: BWx12x2
A3. Goblet Squats: 25x25 - UNMET: 25x25x2
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 65x6 - UNMET
A2. Flat DB Press: 55x12 - UNMET
A3. Incline Push-up: BWx25 - UNMET
(*30 sec rest between exercise)
(*Repeat 3x)
Cardio:
Treadmill walk 1 HOUR @ 65% MAX HR - UNMET
*Had a terrible workout today. Felt like crap...didn't sleep well last night and had aches in both knees. I decided to suck it up and live to train another day and cut the workout short. Not happy about that.
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
My goals for today:
Diet:
1. Eat 250 grams of protein - UNMET
2. Drink 1 gallon of tea/water - UNMET
3. Take all supplements - MET
Training:
Quads:
A1.Front Squat: 115x6x2, 95x6x1 - UNMET: 115x4, 115x2
A2. Lunges: BWx12 - UNMET: BWx12x2
A3. Goblet Squats: 25x25 - UNMET: 25x25x2
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 65x6 - UNMET
A2. Flat DB Press: 55x12 - UNMET
A3. Incline Push-up: BWx25 - UNMET
(*30 sec rest between exercise)
(*Repeat 3x)
Cardio:
Treadmill walk 1 HOUR @ 65% MAX HR - UNMET
*Had a terrible workout today. Felt like crap...didn't sleep well last night and had aches in both knees. I decided to suck it up and live to train another day and cut the workout short. Not happy about that.
Week 4 Goals and Training Schedule
DAY 21/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
The goal is to get back on track and continue making progress in the gym. The 3 days off this weekend should help with recovery and I expect to be stronger this week.
Here then are my goals this week:
WEIGHT LOSS
1. Weigh 237 by Monday, 8/3/09
DIET
1. NO cheat meals
2. 250 grams of protein per day in the fewest calories possible ~2500 kcals/day spread among 5 or more meals
3. 1 gallon grean tea and/or water per day
PERFORMANCE
Quads:
A1.Front Squat: 115x6 (sets 1 & 2).........Current: 115x4 (1st set)
A2. Lunges: BWx12.............................Current: BWx12
A3. Goblet Squats: 25x25
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 65x6...Current: 60x6
A2. Flat DB Press: 55x12.......................Current: 50x12
A3. Incline Push-up: BWx25..................Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
Hamstrings:
A1. High Rack Pull: 365x6................Current: 315x6
A2. Romanian Deadlift: 155x12.........Current: 135x12
A3. Hyperextensionns: BWx25............Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
Back:
A1. Supported T-Bar Row: 95x6 (1st set).........Current: 90x6
A2. Dumbell Row: 80x12 ................................Current: 75x12
A3. Asst. Pull-up: 220x25 (get first 20 w/o pause)....Current: 220x25 (1st 15)
(*30 sec rest between exercise)
(*Repeat 3x)
Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10..............Current: 30x10
(*no rest)
A2. Burpees: BWx12.............Current: BWx12
(*75 sec rest)
(*Repeat 3x)
B1. Hang Clean to Push Press: 95x6........Current: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)
Here's my training schedule for the week:
Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday...........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday......AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday.........OFF
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
The goal is to get back on track and continue making progress in the gym. The 3 days off this weekend should help with recovery and I expect to be stronger this week.
Here then are my goals this week:
WEIGHT LOSS
1. Weigh 237 by Monday, 8/3/09
DIET
1. NO cheat meals
2. 250 grams of protein per day in the fewest calories possible ~2500 kcals/day spread among 5 or more meals
3. 1 gallon grean tea and/or water per day
PERFORMANCE
Quads:
A1.Front Squat: 115x6 (sets 1 & 2).........Current: 115x4 (1st set)
A2. Lunges: BWx12.............................Current: BWx12
A3. Goblet Squats: 25x25
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 65x6...Current: 60x6
A2. Flat DB Press: 55x12.......................Current: 50x12
A3. Incline Push-up: BWx25..................Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
Hamstrings:
A1. High Rack Pull: 365x6................Current: 315x6
A2. Romanian Deadlift: 155x12.........Current: 135x12
A3. Hyperextensionns: BWx25............Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
Back:
A1. Supported T-Bar Row: 95x6 (1st set).........Current: 90x6
A2. Dumbell Row: 80x12 ................................Current: 75x12
A3. Asst. Pull-up: 220x25 (get first 20 w/o pause)....Current: 220x25 (1st 15)
(*30 sec rest between exercise)
(*Repeat 3x)
Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10..............Current: 30x10
(*no rest)
A2. Burpees: BWx12.............Current: BWx12
(*75 sec rest)
(*Repeat 3x)
B1. Hang Clean to Push Press: 95x6........Current: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)
Here's my training schedule for the week:
Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday...........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday......AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday.........OFF
A Stumble...
DAY 21/178
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
It seems strange now reading over my last post. Everything seemed to be going so well, but boy what a difference a couple of days can make! Things took a turn for the worse on Friday and they stayed that way throughout the entire weekend.
I missed Friday and Saturday's workouts and cheated on my diet. We're talking ice-cream, cookies, and - dare I say it? - Coca Cola!!! Not very pleased with myself right now. About the only bright spot is that my weight hasn't changed much at all (at least since I last weighed myself yesterday morning).
A minor emergency ocurred on Friday and I regrettably decided to miss the workout. Well, this kept snowballing day after day and I kept finding excuses NOT to go to the gym and instead sit home and indulge.
I need to learn from this little setback, re-focus myself, and commit to never repeating it again. That's it!!! No more missed workouts for the remaining 10 weeks on this program. No more cheating on my diet. No more excuses!!!
Phase 1, Week 4
Weight Loss Stats:
Weight 241 lbs - Loss 60.6 - %Loss 20%
-----------------------------------------------------
It seems strange now reading over my last post. Everything seemed to be going so well, but boy what a difference a couple of days can make! Things took a turn for the worse on Friday and they stayed that way throughout the entire weekend.
I missed Friday and Saturday's workouts and cheated on my diet. We're talking ice-cream, cookies, and - dare I say it? - Coca Cola!!! Not very pleased with myself right now. About the only bright spot is that my weight hasn't changed much at all (at least since I last weighed myself yesterday morning).
A minor emergency ocurred on Friday and I regrettably decided to miss the workout. Well, this kept snowballing day after day and I kept finding excuses NOT to go to the gym and instead sit home and indulge.
I need to learn from this little setback, re-focus myself, and commit to never repeating it again. That's it!!! No more missed workouts for the remaining 10 weeks on this program. No more cheating on my diet. No more excuses!!!
Wednesday, July 22, 2009
Week 3 Progress Thus Far
DAY 16/178
Phase 1, Week 3
Weight Loss Stats:
Weight 241.2 lbs - Loss 60.4 - %Loss 20%
-----------------------------------------------------
So far, the week has progressed beautifully. Training has been intense and I've given 110% in the gym. Sometimes I get the feeling I'm the only one "bustin' my rump" in the gym, but that's a subject for another post. I have made progress in the gym and I'm looking forward to pushing myself even harder when I get in there tonight. All this, while trying to rehab an injured back! Not bad.
As for my back, it has felt fantastic today! Apart from a little ache hear and there, I could tell that yesterday's workout and this morning's water therapy have really helped. I tried decline sit ups for 100 reps (brutal!), but I forced myself to work through the back pain and it seemed to pay off; my back feels more limber than it has in the nearly three months since I injured it. I also tried this neat stretching machine that really targets the lower back:
But today I really get to test my back as I plan on hitting some new PRs in the Rack Pull and Romanian Deadlift. Let's see if I'm able to get out of bed tomorrow!
Diet has been on the spot, too! Getting plenty of protein, drinking plenty of water/green tea, and staying away from carbs. But for some reason I've been gaining weight. I'm not too worried about it yet, but it's frustrating to put that much hard work only to see the scale move in the wrong direction!
Phase 1, Week 3
Weight Loss Stats:
Weight 241.2 lbs - Loss 60.4 - %Loss 20%
-----------------------------------------------------
So far, the week has progressed beautifully. Training has been intense and I've given 110% in the gym. Sometimes I get the feeling I'm the only one "bustin' my rump" in the gym, but that's a subject for another post. I have made progress in the gym and I'm looking forward to pushing myself even harder when I get in there tonight. All this, while trying to rehab an injured back! Not bad.
As for my back, it has felt fantastic today! Apart from a little ache hear and there, I could tell that yesterday's workout and this morning's water therapy have really helped. I tried decline sit ups for 100 reps (brutal!), but I forced myself to work through the back pain and it seemed to pay off; my back feels more limber than it has in the nearly three months since I injured it. I also tried this neat stretching machine that really targets the lower back:
But today I really get to test my back as I plan on hitting some new PRs in the Rack Pull and Romanian Deadlift. Let's see if I'm able to get out of bed tomorrow!
Diet has been on the spot, too! Getting plenty of protein, drinking plenty of water/green tea, and staying away from carbs. But for some reason I've been gaining weight. I'm not too worried about it yet, but it's frustrating to put that much hard work only to see the scale move in the wrong direction!
Sunday, July 19, 2009
Week 3 Goals & Training Schedule
DAY 13/178
Phase 1, Week 2
Weight Loss Stats:
Weight 240.4 lbs - Loss 61.2 - %Loss 20.3%
-----------------------------------------------------
Time to take big steps forward. My primary aim this week is to produce consistent, quality work in the gym and I want the results to show on the scale and on the tape measure. This means, no more missed workouts, no more "half-assed" workouts, and no more cheating on my diet. NO EXCUSES!!
Here then are my goals this week:
WEIGHT LOSS
1. 238 lbs. Drop ~2.5 lbs
DIET
1. NO cheat meals
2. 250 grams of protein per day in the fewest calories possible ~2500 kcals/day spread among 5 or more meals
3. 1 gallon grean tea and/or water per day
PERFORMANCE
Quads:
A1.Front Squat: 115x6 (1st set).........Current: 95x6
A2. Lunges: BWx12.............................Current: BWx12
A3. Goblet Squats: 25x25
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 60x6...Current: 60x6
A2. Flat DB Press: 50x12.......................Current: ?
A3. Incline Push-up: BWx25..................Current: ?
(*30 sec rest between exercise)
(*Repeat 3x)
Hamstrings:
A1. High Rack Pull: 315x6................Current: 275x6
A2. Romanian Deadlift: 155x12.........Current: 135x12
A3. Hyperextensionns: BWx25............Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
Back:
A1. Supported T-Bar Row: 95x6 (1st set).........Current: 90x6
A2. Dumbell Row: 75x12 ................................Current: 70x12
A3. Asst. Pull-up: 220x25 (get first 15 w/o pause)....Current: 220x25
(*30 sec rest between exercise)
(*Repeat 3x)
Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10..............Current: 30x10
(*no rest)
A2. Burpees: BWx12.............Current: BWx12
(*75 sec rest)
(*Repeat 3x)
B1. Hang Clean to Push Press: 95x6........Current: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)
Here's my training schedule for the week:
Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday...........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday......AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday.........OFF
Phase 1, Week 2
Weight Loss Stats:
Weight 240.4 lbs - Loss 61.2 - %Loss 20.3%
-----------------------------------------------------
Time to take big steps forward. My primary aim this week is to produce consistent, quality work in the gym and I want the results to show on the scale and on the tape measure. This means, no more missed workouts, no more "half-assed" workouts, and no more cheating on my diet. NO EXCUSES!!
Here then are my goals this week:
WEIGHT LOSS
1. 238 lbs. Drop ~2.5 lbs
DIET
1. NO cheat meals
2. 250 grams of protein per day in the fewest calories possible ~2500 kcals/day spread among 5 or more meals
3. 1 gallon grean tea and/or water per day
PERFORMANCE
Quads:
A1.Front Squat: 115x6 (1st set).........Current: 95x6
A2. Lunges: BWx12.............................Current: BWx12
A3. Goblet Squats: 25x25
(*30 sec rest between exercise)
(*Repeat 3x)
Chest:
A1. 45-Degree Incline DB Press: 60x6...Current: 60x6
A2. Flat DB Press: 50x12.......................Current: ?
A3. Incline Push-up: BWx25..................Current: ?
(*30 sec rest between exercise)
(*Repeat 3x)
Hamstrings:
A1. High Rack Pull: 315x6................Current: 275x6
A2. Romanian Deadlift: 155x12.........Current: 135x12
A3. Hyperextensionns: BWx25............Current: BWx25
(*30 sec rest between exercise)
(*Repeat 3x)
Back:
A1. Supported T-Bar Row: 95x6 (1st set).........Current: 90x6
A2. Dumbell Row: 75x12 ................................Current: 70x12
A3. Asst. Pull-up: 220x25 (get first 15 w/o pause)....Current: 220x25
(*30 sec rest between exercise)
(*Repeat 3x)
Metabolic Effect:
**GOAL: Complete both combinations
A1. Thrusters: 30x10..............Current: 30x10
(*no rest)
A2. Burpees: BWx12.............Current: BWx12
(*75 sec rest)
(*Repeat 3x)
B1. Hang Clean to Push Press: 95x6........Current: 95x6
(*no rest)
B2. 3-Way DB Swing: 30x15 RT. Arm, 30x15 LT. Arm, 30x15 Both
(*75 sec rest)
(*Repeat 3x)
Here's my training schedule for the week:
Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday...........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday......AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday.........OFF
Saturday, July 18, 2009
Rocky Start
DAY 12/178
Phase 1, Week 2
Weight Loss Stats:
Weight 241.6 lbs - Loss 260 - %Loss 19.9%
-----------------------------------------------------
I'm off to a rocky start and the primary cause was my failure to plan. That old saying rings true: "when you fail to plan, you plan to fail." I did not prepare an action plan nor list my goals before leaving to Key West. I simply figured that the momentum would carry me onto this new leg of my journey. That is partly true: I do, in fact, feel mentally "there" - constantly thinking about my fitness and where I want to be at year's end. But making this up as I've gone along for the past two weeks, has left me feeling a little lost and unfocused, like I don't have anything to really shoot for. By contrast, the last couple of months before Key West, my focus was razor-sharp; I knew precisely what steps had to be taken and when. Weekly and daily goals, if not explicitly stated, were deeply internalized and meaningful. I knew I had to lose "X" amount of pounds if I wanted to weigh "Y" by week's end.
Perhaps it is that low-level, granular approach...the daily, hourly, minute-by-minute goals that keep us on track - the so-called "microgoals." Anyhow, I must get back on track. I must find whatever it was that gave me that sense of focus. I cannot afford more wasted time.
With this in mind, I've updated my goals and made them much more specific. If you click the link labeled "goals," you'll see that I've set performance goals that more closely match the training program I'm currently following. But this is only the first step. I plan to set weekly performance and nutrition goals that I will monitor on this blog daily or near-daily. Whatever it takes to make myself accountable to myself.
Phase 1, Week 2
Weight Loss Stats:
Weight 241.6 lbs - Loss 260 - %Loss 19.9%
-----------------------------------------------------
I'm off to a rocky start and the primary cause was my failure to plan. That old saying rings true: "when you fail to plan, you plan to fail." I did not prepare an action plan nor list my goals before leaving to Key West. I simply figured that the momentum would carry me onto this new leg of my journey. That is partly true: I do, in fact, feel mentally "there" - constantly thinking about my fitness and where I want to be at year's end. But making this up as I've gone along for the past two weeks, has left me feeling a little lost and unfocused, like I don't have anything to really shoot for. By contrast, the last couple of months before Key West, my focus was razor-sharp; I knew precisely what steps had to be taken and when. Weekly and daily goals, if not explicitly stated, were deeply internalized and meaningful. I knew I had to lose "X" amount of pounds if I wanted to weigh "Y" by week's end.
Perhaps it is that low-level, granular approach...the daily, hourly, minute-by-minute goals that keep us on track - the so-called "microgoals." Anyhow, I must get back on track. I must find whatever it was that gave me that sense of focus. I cannot afford more wasted time.
With this in mind, I've updated my goals and made them much more specific. If you click the link labeled "goals," you'll see that I've set performance goals that more closely match the training program I'm currently following. But this is only the first step. I plan to set weekly performance and nutrition goals that I will monitor on this blog daily or near-daily. Whatever it takes to make myself accountable to myself.
Sunday, July 12, 2009
Another week, another opportunity for us to get closer to our goals. Here then, are my goals for Week#2:
Weight:
1. Drop 4 pounds to 240 lbs. Most of this will be water weight I'm still carrying from the Key West trip.
Performance:
1. Barbell Front Squat: 105x6, 95x6, 95x6
2. High Rack Pull: 275x6x3
3. Asst. Pull-Up: 220x25x3
4. Thrusters: 35x10x3
5. Hang Clean to Push Press: 95x6x3
6. 15 minutes of Reverse Hypers in the pool followed by 15 minutes of HITT Swim Laps everyday.
Diet:
1. 250 grams of protein spread among 5 meals per day at no more than 2500 kcals per day.
2. 1 gallon of green tea/water per day.
3. 4 Tablespoons of Fish oil per day.
4. Consume all other supplements.
Here's my training schedule for the week:
Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday..........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday.....AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday........OFF
Weight:
1. Drop 4 pounds to 240 lbs. Most of this will be water weight I'm still carrying from the Key West trip.
Performance:
1. Barbell Front Squat: 105x6, 95x6, 95x6
2. High Rack Pull: 275x6x3
3. Asst. Pull-Up: 220x25x3
4. Thrusters: 35x10x3
5. Hang Clean to Push Press: 95x6x3
6. 15 minutes of Reverse Hypers in the pool followed by 15 minutes of HITT Swim Laps everyday.
Diet:
1. 250 grams of protein spread among 5 meals per day at no more than 2500 kcals per day.
2. 1 gallon of green tea/water per day.
3. 4 Tablespoons of Fish oil per day.
4. Consume all other supplements.
Here's my training schedule for the week:
Monday.........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Tuesday......AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Wednesday...AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Thursday.....AM: Swim/Rehab 30 min. PM: Metabolic Pairings/Cardio
Friday..........AM: Swim/Rehab 30 min. PM: Quads/Chest/Cardio
Saturday.....AM: Swim/Rehab 30 min. PM: Hamstrings/Back/Cardio
Sunday........OFF
Saturday, July 11, 2009
Next Mission: New Year's Eve in Times Square!!!
OK, so I'm obviously brimming with pride in those pictures taken in Key West. They represent the culmination of 6 months of hard effort replete with many ups, downs, setbacks, fits and starts. But, ultimately, I stuck with it and worked towards my goal and gained a great sense of accomplishment on that beautiful, sunny day. Now is time to turn my attention to the next phase of my transformation: New Year's Eve in Times Square!
Over the next 173 days, I've set as a goal to lose another 30 pounds of fat, while gaining 10 pounds of lean mass. I will split the next 6 months into two phases. In phase I, I will follow Charles Poliquin's German Body Composition (GBC) program which emphasizes fat loss while maintaining - or even increasing - lean mass. For phase II, I plan on being done with my fat-loss efforts and will focus primarily on strength training.
I had set as a goal to take a picture of myself shirtless in Key West but, alas, I was not in good enough shape for that - I chose to spare y'all. Not so for NYC. I plan on being sufficiently lean enough and fit enough to strip the winter wear in the freezing cold long enough to take have a picture taken while striking a "double biceps" pose. How's that for a goal?
Monday, July 6, 2009
Friday, July 3, 2009
24 Hours to Go!
DAY 179/180
Weight Loss Stats:
Weight 238.4 lbs - Loss 63.2 - %Loss 21%
-----------------------------------------------------
Can't believe there are less than 24 hours left. I'm packing my bags and will be leaving tomorrow. I will eat everything in sight when I get to Key West! I can't wait!
Weight Loss Stats:
Weight 238.4 lbs - Loss 63.2 - %Loss 21%
-----------------------------------------------------
Can't believe there are less than 24 hours left. I'm packing my bags and will be leaving tomorrow. I will eat everything in sight when I get to Key West! I can't wait!
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