My Diary
- Thread starter stingo
- Start date
Ok, end of week's past... where are they?
Ok Im going to start a diary soon - but I have no before pics, so I will take some this week to have them to compare my next re measure. But I lost over all 5 inches mostly in my hips WOOHOO and 2% Body Fat -in 4.5 weeks -what do you think? Oh and 8LBS
Sounds pretty awesome to me. Remember that 1-2 lbs a week is generally considered to be a safe loss rate, and you're right at the top of that curve.
wow shells! That's really good!
Thats great - I swear though no matter how in shape you are that stuff rocks your muscles!
Stingo is one class act. I always have had much respect for the amount of work you have put in, and continue to put in, and with all the progress you have made with yourself over time.
Alot of members can learn alot through your persistence and toughness.
ROCK ON, my friend.
Best wishes in all that you do.
Best regards,
Chillen
Alot of members can learn alot through your persistence and toughness.
ROCK ON, my friend.
Best wishes in all that you do.
Best regards,
Chillen
Kettlebells!
I got the pair of 16kg kettlebells I ordered! Worked out to just over $70 bucks each from Wichita Falls. So of course I've been going through the Encyclopedia of Kettlebell Lifting DVDs that I also got, to have programs readily available for my use. I was looking at the workouts included in the DVD and noting the set and rep schemes for the beginner workouts, thinking (before I actually had the kbs here) that the rep count seemed awfully low. Well, having tried a few of the exercises, I can say I'm going to be grateful that the reps are that low to start out. The 16kg bells are at the very top of the weight range I can move, so this is going to be an experience to be sure. Even though the stated weight is slightly over 35lbs (35.2lbs to be exact) it feels a lot heavier.
The bells themselves are gray, probably a few shades darker than the ubiquitous gray hex dumbbells, and have the weight in kilos on one side, and pounds (rounded) on the other. The handle is of a good thickness too, and I have small hands, so that was a concern as well. Having attempted a few swings, cleans and part of a TGU I like the smoothness of the handle as well. Just smooth enough to get some traction but not so much as to be slippery. Very much looking forward to using them in the near future.
I got the pair of 16kg kettlebells I ordered! Worked out to just over $70 bucks each from Wichita Falls. So of course I've been going through the Encyclopedia of Kettlebell Lifting DVDs that I also got, to have programs readily available for my use. I was looking at the workouts included in the DVD and noting the set and rep schemes for the beginner workouts, thinking (before I actually had the kbs here) that the rep count seemed awfully low. Well, having tried a few of the exercises, I can say I'm going to be grateful that the reps are that low to start out. The 16kg bells are at the very top of the weight range I can move, so this is going to be an experience to be sure. Even though the stated weight is slightly over 35lbs (35.2lbs to be exact) it feels a lot heavier.
The bells themselves are gray, probably a few shades darker than the ubiquitous gray hex dumbbells, and have the weight in kilos on one side, and pounds (rounded) on the other. The handle is of a good thickness too, and I have small hands, so that was a concern as well. Having attempted a few swings, cleans and part of a TGU I like the smoothness of the handle as well. Just smooth enough to get some traction but not so much as to be slippery. Very much looking forward to using them in the near future.
Just fine thanks - how've you been? And where've ya been?
Personal Training Session 14
Weights are per hand except for C, where a dumbbell is held with both hands.
A1 Unilateral Bench Press - 3x12@40
A2 Squat - 3x20@40
A3 Unilateral Bent Over Row 3x12@35
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8
B2 Step-Up - 3x10 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 3x15@15
E Tricep Pushdown - 3x15@8 plates
A1 Unilateral Bench Press - I expected my shoulder to protest this movement, but for the most part it was silent. So hopefully its condition will improve.
A2 Squat - I started with the weight I used for the modified 300 workout, so I will probably be adjusting this upward when I go to do my workout this week. Tim complimented me on my squat form, so that was a plus.
A3 Unilateral Bent Over Row - I was a little disappointed I didn't use 40's here, but there's time enough for that.
B1 Pull-ups - Ah yes, what would a workout be without pullups? I think I did pretty well on these, and am hoping to lessen the assist when I go to do workouts this week.
B2 Step-ups - Shoulder presses were supposed to be with this exercise, but due to the problems with my left shoulder Tim just had me do the step-ups. I may try to add a riser or two when I do these myself.
C Reverse Lunge with DB Clean - The lunges were more like half lunges, and the clean was actually more of a front raise, holding a dumbbell with two hands. Tim said that he included this to help with my balance - so I could get used to stepping back as well as develop stabilizer muscles so as not to be so wobbly.
D Bicep Curl - Curlz for the girlz! It's been almost a year since I last did a bicep curl. I have to be careful of leaning too far back on this one.
E Tricep Pushdown - This is a good exercise for me because whenever i do dips etc I can really feel my triceps, so I think this extra attention to the area will help.
Overall - A good workout - and a welcome respite from the rigors of the modified 300 workout. It seems more doable to me, and as I adjust the weights, will prove suitably challenging.
Weights are per hand except for C, where a dumbbell is held with both hands.
A1 Unilateral Bench Press - 3x12@40
A2 Squat - 3x20@40
A3 Unilateral Bent Over Row 3x12@35
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8
B2 Step-Up - 3x10 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 3x15@15
E Tricep Pushdown - 3x15@8 plates
A1 Unilateral Bench Press - I expected my shoulder to protest this movement, but for the most part it was silent. So hopefully its condition will improve.
A2 Squat - I started with the weight I used for the modified 300 workout, so I will probably be adjusting this upward when I go to do my workout this week. Tim complimented me on my squat form, so that was a plus.
A3 Unilateral Bent Over Row - I was a little disappointed I didn't use 40's here, but there's time enough for that.
B1 Pull-ups - Ah yes, what would a workout be without pullups? I think I did pretty well on these, and am hoping to lessen the assist when I go to do workouts this week.
B2 Step-ups - Shoulder presses were supposed to be with this exercise, but due to the problems with my left shoulder Tim just had me do the step-ups. I may try to add a riser or two when I do these myself.
C Reverse Lunge with DB Clean - The lunges were more like half lunges, and the clean was actually more of a front raise, holding a dumbbell with two hands. Tim said that he included this to help with my balance - so I could get used to stepping back as well as develop stabilizer muscles so as not to be so wobbly.
D Bicep Curl - Curlz for the girlz! It's been almost a year since I last did a bicep curl. I have to be careful of leaning too far back on this one.
E Tricep Pushdown - This is a good exercise for me because whenever i do dips etc I can really feel my triceps, so I think this extra attention to the area will help.
Overall - A good workout - and a welcome respite from the rigors of the modified 300 workout. It seems more doable to me, and as I adjust the weights, will prove suitably challenging.
Resistance Training
Weights are per hand except for C, where a dumbbell is held with both hands.
A1 Unilateral Bench Press - 3x12@40
A2 Squat - 3x20@40
A3 Unilateral Bent Over Row 3x12@40
(+2 light warmup sets)
B1 Assisted Pull-up - 2x8@-235, 1x8@-220
B2 Step-Up w/Shoulder Press - 3x10@5 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@15, 1x15@9, 1x15@6
E Tricep Pushdown - 1x15@80, 2x15@100
A1 Unilateral Bench Press - I was feeling strong today with this exercise. I might be able to try 45 on Wednesday.
A2 Squat - The first set was the most difficult - the other two fell into place quite readily though.
A3 Unilateral Bent Over Row - My first real increase in this workout (from 35 on Sat to 40 today), so things are looking good.
B1 Assisted Pull-ups - Wow... I've finally started moving up the weight stack on the assisted pull up machine!
B2 Step-ups w/Shoulder Press - Ok I cheated a bit here and added the shoulder presses that were originally part of the program. I didn't really feel anything in my left shoulder except when I tried doing the press along with the step-up (as opposed to stepping up then pressing).
C Reverse Lunge with DB Clean - Balance is definitely improving on this one, esp since I can see my back foot in the mirror to see how everything works.
D Bicep Curl - Not sure what happened here... but my left arm (again) was being problematic. If I could get the left side of my body to work with me and not against me I'd be a bit further than I am. Still, it seems a bit curmudgeonly to complain since the rest of the workout went well.
E Tricep Pushdown - Found my weight quickly and did some good sets on this one. I'll probably try all 100's on Wed.
Overall - Very pleased with this workout, particularly with the pull-ups. The curls were a little disappointing, but not enough to dampen the rest of it.
Weights are per hand except for C, where a dumbbell is held with both hands.
A1 Unilateral Bench Press - 3x12@40
A2 Squat - 3x20@40
A3 Unilateral Bent Over Row 3x12@40
(+2 light warmup sets)
B1 Assisted Pull-up - 2x8@-235, 1x8@-220
B2 Step-Up w/Shoulder Press - 3x10@5 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 2x15@15, 1x15@9, 1x15@6
E Tricep Pushdown - 1x15@80, 2x15@100
A1 Unilateral Bench Press - I was feeling strong today with this exercise. I might be able to try 45 on Wednesday.
A2 Squat - The first set was the most difficult - the other two fell into place quite readily though.
A3 Unilateral Bent Over Row - My first real increase in this workout (from 35 on Sat to 40 today), so things are looking good.
B1 Assisted Pull-ups - Wow... I've finally started moving up the weight stack on the assisted pull up machine!
B2 Step-ups w/Shoulder Press - Ok I cheated a bit here and added the shoulder presses that were originally part of the program. I didn't really feel anything in my left shoulder except when I tried doing the press along with the step-up (as opposed to stepping up then pressing).
C Reverse Lunge with DB Clean - Balance is definitely improving on this one, esp since I can see my back foot in the mirror to see how everything works.
D Bicep Curl - Not sure what happened here... but my left arm (again) was being problematic. If I could get the left side of my body to work with me and not against me I'd be a bit further than I am. Still, it seems a bit curmudgeonly to complain since the rest of the workout went well.
E Tricep Pushdown - Found my weight quickly and did some good sets on this one. I'll probably try all 100's on Wed.
Overall - Very pleased with this workout, particularly with the pull-ups. The curls were a little disappointing, but not enough to dampen the rest of it.
Resistance Training
Weights are per hand except for C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@42.5
A2 Squat - 3x20@42.5
A3 Unilateral Bent Over Row 3x12@42.5
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-190
B2 Step-Up w/Shoulder Press - 3x10@8 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 3x15@15
E Tricep Pushdown - 3x15@100
A1 Unilateral Bench Press - Went with a platemate add-on to go to 42.5. It was a good decision I think as I felt this a little in my left shoulder/chest, but it was doable.
A2 Squat - Stayed with 42.5 here because I like symmetry - I might try a higher weight though on Monday.
A3 Unilateral Bent Over Row - I think 42.5 was wisely chosen as that proved to be about the limit I lift for 12 reps.
B1 Assisted Pull-ups - Another PR - I'm still getting and idea of what I can do here, but I'm converging on my true weight.
B2 Step-ups w/Shoulder Press - My shoulder felt better with these, even with the addition of a little extra weight. Still would like to be better on balance though.
C Reverse Lunge with DB Clean - Speaking of which - was doing fine here until my concentration broke. Still, not a bad set.
D Bicep Curl - My left arm felt better here, so I was able to complete all three sets.
E Tricep Pushdown - All 100's as promised. Will try 110's Monday.
Overall - I feel really good after this workout. Almost refreshed in a way. I was able to increase weight in all exercises that call for it (all but C do), and nothing was really hurting. I've also got a goal - to get up to (or hopefully beyond) 60 for the first superset. I'll probably do so with the squats first, but the bench press and rows will be the challenge.
I'm not sure where the extra energy/oomph came from today, but it was certainly welcome. I'm not sure if it's because I actually get to rest a little in this workout or because of my nutrition revisions, or a bit of both but am liking the results. In a way I almost feel like I'm just starting out again to lose weight. I'm sure there's a lot of guys that are 230-240 and say to themselves, "It's time to start dropping this belly" - that's kind of how it feels, even though I've been working at dropping this weight for nearly 3 years. Ah well, all part of the journey I suppose.
Weights are per hand except for C, where a dumbbell is held with both hands, and E where a cable machine is used.
A1 Unilateral Bench Press - 3x12@42.5
A2 Squat - 3x20@42.5
A3 Unilateral Bent Over Row 3x12@42.5
(+2 light warmup sets)
B1 Assisted Pull-up - 3x8@-190
B2 Step-Up w/Shoulder Press - 3x10@8 each leg
(+1 light warmup set)
C Reverse Lunge w/DB Clean 2x8@15
D DB Curl - 3x15@15
E Tricep Pushdown - 3x15@100
A1 Unilateral Bench Press - Went with a platemate add-on to go to 42.5. It was a good decision I think as I felt this a little in my left shoulder/chest, but it was doable.
A2 Squat - Stayed with 42.5 here because I like symmetry - I might try a higher weight though on Monday.
A3 Unilateral Bent Over Row - I think 42.5 was wisely chosen as that proved to be about the limit I lift for 12 reps.
B1 Assisted Pull-ups - Another PR - I'm still getting and idea of what I can do here, but I'm converging on my true weight.
B2 Step-ups w/Shoulder Press - My shoulder felt better with these, even with the addition of a little extra weight. Still would like to be better on balance though.
C Reverse Lunge with DB Clean - Speaking of which - was doing fine here until my concentration broke. Still, not a bad set.
D Bicep Curl - My left arm felt better here, so I was able to complete all three sets.
E Tricep Pushdown - All 100's as promised. Will try 110's Monday.
Overall - I feel really good after this workout. Almost refreshed in a way. I was able to increase weight in all exercises that call for it (all but C do), and nothing was really hurting. I've also got a goal - to get up to (or hopefully beyond) 60 for the first superset. I'll probably do so with the squats first, but the bench press and rows will be the challenge.
I'm not sure where the extra energy/oomph came from today, but it was certainly welcome. I'm not sure if it's because I actually get to rest a little in this workout or because of my nutrition revisions, or a bit of both but am liking the results. In a way I almost feel like I'm just starting out again to lose weight. I'm sure there's a lot of guys that are 230-240 and say to themselves, "It's time to start dropping this belly" - that's kind of how it feels, even though I've been working at dropping this weight for nearly 3 years. Ah well, all part of the journey I suppose.
Awesome workout, Stingo.
Reaching 60......pffffffft.......peace of cake, buddy!......
The extra oooooooomph came from the consistant fire you build within yourself!
Keep ROCKEN, Stingo!
GREAT JOB, my friend!
Best regards,
Chillen
Thanks for the encouragement - I appreciate it.