My Diary

Nutrition and Weight Update

I sat down with Tim a few weeks ago to go over my food plan and he suggested some changes that have me back on the road to losing weight again. I've been weighing in 5 days a week at the same time, and have been noticing that the scale goes down when I eat to plan, and it goes up when I don't. This is a good thing, because I now know my metabolism is not the problem - it's my eating habits. Today's weight was 234.25, with a 5 day rolling average of 235.
 
Resistance Training

Weights are per hand except for B1, where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.

A1 Unilateral Bench Press - 3x12@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)

B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)

C Reverse Lunge w/DB Clean 2x8@20

D DB Curl - 3x15@17.5

E Tricep Pushdown - 1x15@150, 2x15@140

A1 Unilateral Bench Press - I didn't do too badly here, but I'd really like to get someone to watch my form so I'm not limiting ROM.

A2 Squat - Breathing very heavy after this exercise, to the point that in the third set I had to sit down and recover a little before the rows. Again, it might be time for a form/ROM check.

A3 Unilateral Bent Over Row - These were made more difficult due to the exertion in the squat.

B1 Assisted Pull-ups - 3 sets at -160, but only just barely.

B2 Step-ups w/Shoulder Press - I might keep the weight the same next workout and concentrate on using the working leg.

C Reverse Lunge with DB Clean - A little more weight, and a bit more balance. All good.

D Bicep Curl - I'm really surprised that I did the 17.5s for three sets, though it was iffy at the end of the third set. I will do this weight again to make it a strong 3 sets rather than just barely finishing them.

E Tricep Pushdown - Did 150, but thought I would be better served at 140, and I was right.

Overall - Considering it's been a week since I did this particular workout I think I did ok. I will probably end up keeping the weights the same the next workout to consolidate my gains to finish strong, rather than just barely finishing the sets.
 
3 Years Today

Three years ago today I started my journey due to a bout with cellulitis in my leg landing me in the hospital. Spending the better part of the week there gave me time to think, with most trains of thought ending at this sucks Station. So, after I got out, I joined a local gym on May 16th, 2005. Back then, I weighed around 354 or so, and had a hard time doing many things others consider easy/second nature. The first physical thing I did was going on the elliptical for 1 minute 45 seconds. I was also put on a weight training regimen using machines for the most part.

Cut to today where I'm (as of today) 231, and am still surprised that I am able to do things that I was otherwise unable to do before. The elliptical was eventually replaced with spinning class, and I now use a personal trainer to help me achieve my goals, which, after three years, is STILL to lose weight. My resistance training (as long time readers of my journal will note) has been pretty varied, but it all stems from the principles in NROL in one way or another (which is why I've not started a new log).

It's been quite the journey, and I wonder what the next three years will bring. To celebrate, I'm not going for food, but something fitness related to mark the occasion - just not sure what yet. At any rate, thanks to everyone who has posted in my log, and to those silent partners who've read it but not left their mark.
 
stingo said:
Three years ago today I started my journey due to a bout with cellulitis in my leg landing me in the hospital. Spending the better part of the week there gave me time to think, with most trains of thought ending at this sucks Station. So, after I got out, I joined a local gym on May 16th, 2005. Back then, I weighed around 354 or so, and had a hard time doing many things others consider easy/second nature. The first physical thing I did was going on the elliptical for 1 minute 45 seconds. I was also put on a weight training regimen using machines for the most part.

Cut to today where I'm (as of today) 231, and am still surprised that I am able to do things that I was otherwise unable to do before. The elliptical was eventually replaced with spinning class, and I now use a personal trainer to help me achieve my goals, which, after three years, is STILL to lose weight. My resistance training (as long time readers of my journal will note) has been pretty varied, but it all stems from the principles in NROL in one way or another (which is why I've not started a new log).

It's been quite the journey, and I wonder what the next three years will bring. To celebrate, I'm not going for food, but something fitness related to mark the occasion - just not sure what yet. At any rate, thanks to everyone who has posted in my log, and to those silent partners who've read it but not left their mark.
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Well CONGRATULATIONS!!!
I had no idea you lost over 120 lbs:eek2::eek2::eek:That's like a whole ...ME (I'm 125). That is just amazing. How much more are you looking to loose?
 
bettyhenes said:
Well CONGRATULATIONS!!!
I had no idea you lost over 120 lbs:eek2::eek2::eek:That's like a whole ...ME (I'm 125). That is just amazing. How much more are you looking to loose?
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Thanks - I don't have a set number in mind. I'd think another 40-50, but that's dependent on how my body looks and performs.

I've a before and a close to now mug shot in my progress pics if you wanted to see what that might look like.

shellsy21 said:
Congrats Tom!! Way to go and reflect!!
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Thanks Shellsy - when are we going to see your pics? :)
 
stingo said:
Thanks - I don't have a set number in mind. I'd think another 40-50, but that's dependent on how my body looks and performs.

I've a before and a close to now mug shot in my progress pics if you wanted to see what that might look like.



Thanks Shellsy - when are we going to see your pics? :)
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Stingo, you have made amazing progress.

I have never seen anything like your before/after face picture. It is such a complete difference I could not tell they were ever the same people.
 
Phate89 said:
Stingo, you have made amazing progress.

I have never seen anything like your before/after face picture. It is such a complete difference I could not tell they were ever the same people.
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Thanks - it's more of a during picture rather than an after picture as I have more weight to lose.
 
Yesterday's workout

A Cable Core Press 2x15@20, 1x15@25

B1 Close Grip Smith Press 3x15
B2 Inverted Row 3x10

C Step-ups x 2
C1 Weighted, Flat Bench AMRAP@15
C2 Unweighted, Flat Bench AMRAP
C3 Weighted, Lower Step Slight Incline AMRAP@20

D Unilateral Lat Pulldown w/Shoulder Press 2x15

A Cable Core Press - Interesting exercise - Tim said he got it from Men's Health. You stand with the cable to your right side, about chest height. You move left and take the cable handle to where it is in the middle of you chest. You hold on to it with both hands and press it away from you. The idea is to work the stabilizing abdominal muscles, and it does. Then you'd turn around and repeat on the left side.

B1 Close Grip Smith Press - Well I finally used the Smith machine. I don't mind so much considering how much other stuff I do with dumbbells. I think though this is Tim's way of gauging where I'm at in terms of bench strength. Planet Fitness' dumbbells go up to 60 and I used 45's with Tim, and 55's on my own. I still feel kind of dirty though.

B2 Inverted Row - Been a while since I've done these. I think I did better at them too, getting two more reps each set.

C Step-ups x 2
C1 Weighted, Flat Bench AMRAP@15
C2 Unweighted, Flat Bench AMRAP
C3 Weighted, Lower Step Slight Incline AMRAP@20
Step-ups. LOTS of step-ups. That is all. All weights are per hand.

D Unilateral Lat Pulldown w/Shoulder Press 2x15 - Another Tim tried and true favorite makes a reappearance.

Overall - A good workout. Tim said it was my best leg day yet. So that was a good feeling. Even though it looks short the workout took a while to do mainly because of the step-ups. As a side note, Tim helped me with the Turkish Getups - suggesting an easier variation, which I'm looking forward to trying tomorrow.
 
Resistance Training

Encyclopedia of Kettlebell Lifting
by Steve Cotter

Beginner Workout #1

A Two Hand Swings 1x10@16kg

B One Hand Swings 1x10@16kg each arm

C One Arm Clean 2x5@16kg each arm

D Turkish Getup 1x3@15# each side

E One Arm Military Press 2x5@16kg each arm

F Deck Squat 1x10@BW

G Front Squat 2x5@16kg each side

H Reverse Lunge 1x10@16kg each side

A Two Hand Swings - This was even cooler than last time, since I felt I am getting the hang of the exercise.

B One Hand Swings - Much better here too, especially for my left arm.

C One Arm Clean - I don't feel as comfortable with this exercise, but I'm getting better.

D Turkish Getup - I used the variation which Tim showed me (and which is covered in the DVDs, so I didn't have to put my leg under my body, which made things doable for me. Though I returned to the ground normally, I figure I'll get the up part trained first, then start working on the down part. Heck I'm just thrilled I did them at all!

E One Arm Military Press - This felt much stronger this time, particularly in the abs. I'm not sure why but I feel so much stronger pressing a kb than a dumbbell of the same weight.

F Deck Squat - Eh, I did them but I need to figure out a way to do a more difficult version (rather than from the weight bench).

G Front Squat - This is another one that felt much better this time around - I felt like I got more depth with more control.

H Reverse Lunge - Rather than doing another set of squats, I figured I'd throw in a set of reverse lunges with the kettlebell on the side of the non-working leg. I was definitely breathing hard by the end.

Overall - I'm liking this workout even better now that I'm getting the hang of it, particularly the turkish getups. I might even suggest to Tim to make my next workout kettlebell friendly so I could do it at home if need be.
 
HIya Tom, dunno if u remember me. its been a while lol. How have u been. Your progress is amazing, keep it up man, your doing g8

Jackie xxx
 
Yeah tar, im good. I started tracking my calories agagin, i did stop 4 a while. I worked out today so i feel good. What u been up 2??

Jackie x
 
jackie11 said:
Yeah tar, im good. I started tracking my calories agagin, i did stop 4 a while. I worked out today so i feel good. What u been up 2??

Jackie x
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A lot of what I've been up to is already posted in this log, but apart from that, practicing piano, reading, going to (classical) concerts and the day to day chores we all have to do.
 
Resistance Training

Weights are per hand except for B1, where a weight stack is used, C, where a dumbbell is held with both hands, and E where a cable machine is used.

A1 Unilateral Bench Press - 3x12@55
A2 Squat - 3x20@55
A3 Unilateral Bent Over Row 3x12@55
(+2 light warmup sets)

B1 Assisted Pull-up - 3x8@-160
B2 Step-Up w/Shoulder Press - 3x10@20 each leg
(+1 light warmup set)

C Reverse Lunge w/DB Clean 2x8@20

D DB Curl - 3x15@17.5

E Tricep Pushdown - 3x15@140

A1 Unilateral Bench Press - Felt a bit better on this one, more in control, but for one or two presses that went a little wide of the mark.

A2 Squat - I had to rest a little just after the third set as I was a little lightheaded, but otherwise these went ok.

A3 Unilateral Bent Over Row - I don't think I could've done higher than the 55's even if I wanted to.

B1 Assisted Pull-ups - 3 sets at -160, but only just barely, again.

B2 Step-ups w/Shoulder Press - These seem to have improved too, better balance and better control. Just have to watch I don't rest the weight on my shoulder on the way down.

C Reverse Lunge with DB Clean - Went for a little more depth today.

D Bicep Curl - 3 sets at the same weight as last time but with a bit better form, especially on the third set. I'll keep the weight the same until the entire 3 sets are easy, then move up.

E Tricep Pushdown - Discovered I really need to watch form more on this one, so I did 140 for all three sets, and nearly didn't finish the third set.

Overall - Consolidating gains is the guiding principle of this workout. All the weights are the same as last time (except for a 10 lb subtraction from the first set of pushdowns). I felt more in control and on my game - and I think the muscles that got worked in the boot camp did a bit better (were better primed for action?) than those that didn't. Come to think of it, I only be having one rest day this week (that was on Friday, and the next one will be on Friday too).
 
stingo said:
Thanks Sadie - when are you going to post a new log?
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oh well.. soon ;)\i have just given up on myself .i am there where i dont want to be..but atleast i am happy:)(with the way i look)..before that i was so skinny and used to just put myself down..but i have learnt to love myself..again:)

u are a real life inspiration Tom.
can we chat some day?
 
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