Yay for you! 225 is awesome! What did you start at again?
My Diary
- Thread starter stingo
- Start date
Starting weight was around 354. so 129 lbs so far.
Strength Endurance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Spinning class last night, though good, made these really tough today.
A2 Core Twist - Grip was better here since I took longer between circuit breaks.
A3 Arm Curls - These were good this time around, though I have to watch so I don't assist with the hips.
A4 One Arm Swings (30 Secs per arm) - Better today, though I still wish for kettlebells for this.
A5 Half Squat with Overhead Press - I have no idea why, but this was a killer to get through. I thought I wasn't going to make it on set 2 or 3, but I didn.
A6 Curl-ups (no weight) - Blech, still hunting the ever elusive situp.
A7 Core Push Press - Doing better here - I know I can do about 12 in a minute.
A8 Squat with Upright Row (30 Secs per arm) - Not only do I have to pay attention to the squat, I also have to pay attention to standing up straight when I complete the movement *sigh*.
A9 Row (30 Secs per arm) - These shouldn't feel as tough as they are - I think the squat/upright row really does a number on me so that I'm pretty much dragging through this set.
Overall - Ironically enough, I felt muscularly weaker, but I wasn't as fried at the end of the workout. I attempted to use longer between circuit rests, which worked pretty well, though by the end I just had to stop (like between A8 and A9) due to lightheadedness. I really didn't want to do this workout, but I am glad I did.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - Spinning class last night, though good, made these really tough today.
A2 Core Twist - Grip was better here since I took longer between circuit breaks.
A3 Arm Curls - These were good this time around, though I have to watch so I don't assist with the hips.
A4 One Arm Swings (30 Secs per arm) - Better today, though I still wish for kettlebells for this.
A5 Half Squat with Overhead Press - I have no idea why, but this was a killer to get through. I thought I wasn't going to make it on set 2 or 3, but I didn.
A6 Curl-ups (no weight) - Blech, still hunting the ever elusive situp.
A7 Core Push Press - Doing better here - I know I can do about 12 in a minute.
A8 Squat with Upright Row (30 Secs per arm) - Not only do I have to pay attention to the squat, I also have to pay attention to standing up straight when I complete the movement *sigh*.
A9 Row (30 Secs per arm) - These shouldn't feel as tough as they are - I think the squat/upright row really does a number on me so that I'm pretty much dragging through this set.
Overall - Ironically enough, I felt muscularly weaker, but I wasn't as fried at the end of the workout. I attempted to use longer between circuit rests, which worked pretty well, though by the end I just had to stop (like between A8 and A9) due to lightheadedness. I really didn't want to do this workout, but I am glad I did.
Looks like its you and me, Phate. Thanks for the support.
Personal Training Session
A Side Plank Row 2x15
B Cable Core Press 2x15
C Unilateral Alternating Incline Bench Press 3x12@40
D Cable Row 2x12@100
E Complex 3x12@15
E1 Reverse Lunge
E2 Forward Lunge
E3 Squat
E4 Overhead Press
F Lat Pulldown 3x12@42.5
G Complex 1x30@25
G1 DB Row (L)
G2 DB Flat Bench Press
G3 DB Row (R)
H Squat 1x30@25
A Side Plank Row - As the description states, a combination of side plank and cable row. You lie in front of the cable (at a good distance away of course), grab the handle and get into plank position and do your rows. Tim says the exercise is for the core mainly, so the weight is light, but it does give you something else to concentrate on other than how long you have to hold the plank.
B Cable Core Press - This seems to be a favorite of Tim's as it has been appearing in a lot of our sessions together. We talked about foot placement and how, when adding weights, I tended to move my feet further apart to be able to do it. Next time I'll be sure to stand with feet and shoulder-width for all sets.
C Unilateral Alternating Incline Bench Press - What a long name - but that's what I did. One arm down then up, then the other for one rep.
D Cable Row - Just a good old-fashioned cable row here, nothing to see.
E Complex - I was wondering when we were going to get to the legs, and this was it. Tim seems to like to work them all at once, I guess to build endurance. This was tough to do, even though the weights look small. I wondered if I was going to make it through or not, but in the end I persevered. Wasn't pretty, but I got it done.
F Lat Pulldown - Another staple - nothing new to see here.
G Complex - This was another one that had me hoping for the end.
H Squat - I'm not sure if this was supposed to be a part of the complex or if Tim added it as an afterthought. At any rate about a minute or two after G I started these, so I really can't count them as part of it, though it looks like I should.
Overall - A good workout. I wasn't left as drained as I am with the endurance workouts I do during the week, so I'm going to take this as they're working. I'd not seen Tim for the last two weeks, and he said I looked like my circumference was smaller, so I'm guessing that the dropping of alcohol is really working.
A Side Plank Row 2x15
B Cable Core Press 2x15
C Unilateral Alternating Incline Bench Press 3x12@40
D Cable Row 2x12@100
E Complex 3x12@15
E1 Reverse Lunge
E2 Forward Lunge
E3 Squat
E4 Overhead Press
F Lat Pulldown 3x12@42.5
G Complex 1x30@25
G1 DB Row (L)
G2 DB Flat Bench Press
G3 DB Row (R)
H Squat 1x30@25
A Side Plank Row - As the description states, a combination of side plank and cable row. You lie in front of the cable (at a good distance away of course), grab the handle and get into plank position and do your rows. Tim says the exercise is for the core mainly, so the weight is light, but it does give you something else to concentrate on other than how long you have to hold the plank.
B Cable Core Press - This seems to be a favorite of Tim's as it has been appearing in a lot of our sessions together. We talked about foot placement and how, when adding weights, I tended to move my feet further apart to be able to do it. Next time I'll be sure to stand with feet and shoulder-width for all sets.
C Unilateral Alternating Incline Bench Press - What a long name - but that's what I did. One arm down then up, then the other for one rep.
D Cable Row - Just a good old-fashioned cable row here, nothing to see.
E Complex - I was wondering when we were going to get to the legs, and this was it. Tim seems to like to work them all at once, I guess to build endurance. This was tough to do, even though the weights look small. I wondered if I was going to make it through or not, but in the end I persevered. Wasn't pretty, but I got it done.
F Lat Pulldown - Another staple - nothing new to see here.
G Complex - This was another one that had me hoping for the end.
H Squat - I'm not sure if this was supposed to be a part of the complex or if Tim added it as an afterthought. At any rate about a minute or two after G I started these, so I really can't count them as part of it, though it looks like I should.
Overall - A good workout. I wasn't left as drained as I am with the endurance workouts I do during the week, so I'm going to take this as they're working. I'd not seen Tim for the last two weeks, and he said I looked like my circumference was smaller, so I'm guessing that the dropping of alcohol is really working.
Strength Endurance Training
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - My legs got tired on this one today. Not sure why - fuller ROM?
A2 Core Twist - My rest between the tough A1 and the tougher exercises later on in the circuit.
A3 Arm Curls - Good here, as it's sooo much easier to do this with a dumbbell.
A4 One Arm Swings (30 Secs per arm) - A little awkward today, but doable.
A5 Half Squat with Overhead Press - Unlike the past few workouts, this wasn't the toughest one in the pack today. Though I could sure see it from here.
A6 Curl-ups (no weight) - I need to find a way to improve these to the point I can actually do a curl-up.
A7 Core Push Press - Lasting to the end of the third set was tough but I made it on this one. The good news being that my left shoulder doesn't seem quite as tweaked by this exercise as it once was.
A8 Squat with Upright Row (30 Secs per arm) - Talked with Tim about the setup here. He said it really doesn't matter, so long as I do it (from the floor or from the hang) with proper form. From the floor is a fuller ROM, but it's also more momentum.
A9 Row (30 Secs per arm) - As I said before, cumulative exhaustion makes what should be an easier exercise much more difficult. Feels sooo good when I'm done though.
Overall - I'm not sure where this came from today, but... it was the first time I ever kept a timed rest between circuits (2 minutes) AND pretty much started each exercise when I was supposed to (as opposed to taking a 5-15 sec rest in between). And lastly, I don't feel drained/exhausted like I did on previous editions of the workout, which tells me I may have just turned the corner on this one. We'll see what happens Wednesday.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - My legs got tired on this one today. Not sure why - fuller ROM?
A2 Core Twist - My rest between the tough A1 and the tougher exercises later on in the circuit.
A3 Arm Curls - Good here, as it's sooo much easier to do this with a dumbbell.
A4 One Arm Swings (30 Secs per arm) - A little awkward today, but doable.
A5 Half Squat with Overhead Press - Unlike the past few workouts, this wasn't the toughest one in the pack today. Though I could sure see it from here.
A6 Curl-ups (no weight) - I need to find a way to improve these to the point I can actually do a curl-up.
A7 Core Push Press - Lasting to the end of the third set was tough but I made it on this one. The good news being that my left shoulder doesn't seem quite as tweaked by this exercise as it once was.
A8 Squat with Upright Row (30 Secs per arm) - Talked with Tim about the setup here. He said it really doesn't matter, so long as I do it (from the floor or from the hang) with proper form. From the floor is a fuller ROM, but it's also more momentum.
A9 Row (30 Secs per arm) - As I said before, cumulative exhaustion makes what should be an easier exercise much more difficult. Feels sooo good when I'm done though.
Overall - I'm not sure where this came from today, but... it was the first time I ever kept a timed rest between circuits (2 minutes) AND pretty much started each exercise when I was supposed to (as opposed to taking a 5-15 sec rest in between). And lastly, I don't feel drained/exhausted like I did on previous editions of the workout, which tells me I may have just turned the corner on this one. We'll see what happens Wednesday.
Indeed it has - where/how's ya been? What have you been up to?
S
sparrow
Guest
225 
thats amazing! Great job! Time to update pics!
I read, I just never know what all those moves you do are!
thats amazing! Great job! Time to update pics!I read, I just never know what all those moves you do are!
225
I read, I just never know what all those moves you do are!
Actually, it's now 224, so 130 lbs down from start.
And to help you with the moves, I've tried describing them when I log my workouts. If there's something you want to know more about, just ask.
As a side note, I've gotten 3 compliments about how good I'm looking in the past week, so I'm thinking I'm doing something right. Also, my shirts are seeming to be a bit big on me of late.
129lbs is INCREDIBLE I can't tell you how many people I know are resorting to gastric bypass as an easy way out. These same people choose to eat whatever and not exercise. I am sure you have seen other benefits in addition to the compliments on how good you are looking. Those health benefits have already extended your life.
Congrats again,
Congrats again,
Well, as of today it's closer to 132.
I've seen at least one who's had the bypass done, and it looks like she's been putting on weight. I don't see her often, just by chance in the cafeteria at work, but it looks like the habits are proving stronger than the surgery. I've been asked a while back if I had the surgery, to which I happily replied that I hadn't.thats got to be the best feeling evurrrr
Strength Endurance
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - I think yesterday's spinning class took its toll. These were tougher today, and it took some effort not to good morning out of the hole.
A2 Core Twist - Must keep my mind on the task, lest balance suffer.
A3 Arm Curls - Another good one, but best to be on the watch for hip help.
A4 One Arm Swings (30 Secs per arm) - I need to figure out how many of these I can do in 30 secs, because looking at the clock and doing the exercises like this, and A8, and A9 gets to be a bit problematic.
A5 Half Squat with Overhead Press - Dying on these today - not sure what happened here.
A6 Curl-ups (no weight) - Roughly the same as last time.
A7 Core Push Press - This is going pretty well, but was very thankful when the end of the third set came.
A8 Squat with Upright Row (30 Secs per arm) - Lots to think about here, standing up straight, doing a full squat, and rowing high enough. Two out of three still is bad.
A9 Row (30 Secs per arm) - As noted, I've been transitioning to doing a set number of reps rather than looking at the clock. 25 for this one.
Overall - Whatever mojo I had on Monday was gone today. Endurance was still good, but strength was tough to come by. A1, A5, and A7 (particularly the first two) were difficult to get through with good form. Based on today's performance, I'll stick to the 30 lb dumbbell next time and see if I can cut the rests between circuits to a minute, 30 seconds.
AMRAP, 1 Minute per exercise, rest at end of circuit and as needed within the circuit. All Exercises except A6 were done with a 30 lb dumbbell.
A Circuit x 3
A1 Goblet Squat
A2 Core Twist
A3 Arm Curls
A4 One Arm Swings (30 Secs per arm)
A5 Half Squat with Overhead Press
A6 Curl-ups (no weight)
A7 Core Push Press
A8 Squat with Upright Row (30 Secs per arm)
A9 Row (30 Secs per arm)
A1 Goblet Squat - I think yesterday's spinning class took its toll. These were tougher today, and it took some effort not to good morning out of the hole.
A2 Core Twist - Must keep my mind on the task, lest balance suffer.
A3 Arm Curls - Another good one, but best to be on the watch for hip help.
A4 One Arm Swings (30 Secs per arm) - I need to figure out how many of these I can do in 30 secs, because looking at the clock and doing the exercises like this, and A8, and A9 gets to be a bit problematic.
A5 Half Squat with Overhead Press - Dying on these today - not sure what happened here.
A6 Curl-ups (no weight) - Roughly the same as last time.
A7 Core Push Press - This is going pretty well, but was very thankful when the end of the third set came.
A8 Squat with Upright Row (30 Secs per arm) - Lots to think about here, standing up straight, doing a full squat, and rowing high enough. Two out of three still is bad.
A9 Row (30 Secs per arm) - As noted, I've been transitioning to doing a set number of reps rather than looking at the clock. 25 for this one.
Overall - Whatever mojo I had on Monday was gone today. Endurance was still good, but strength was tough to come by. A1, A5, and A7 (particularly the first two) were difficult to get through with good form. Based on today's performance, I'll stick to the 30 lb dumbbell next time and see if I can cut the rests between circuits to a minute, 30 seconds.
The fact you did this on your own is what amazes me. You are proof that it can be done. I have alot of issues with how vogue gastric bypass has become. I care fro patients post-operatively who lose thier lives in an effort to lose weight quickly and easily. And believe me it isn 't as easy as most people think. I know a nurse who is deliberately gaining 20lbs so that she can have the surgery. She says it is easier than losing 80lbs. You would think she would know better. Enough rambling from me...you are doing great!
I think it's because people only cure the result of having the problem, not the problem itself. Or, put another way, to have no consequences for bad choices - watching part of Groundhog Day last night reinforced this. Once Bill Murray's character realizes tomorrow never comes, one of the first things he does is to order/eat all kinds of desserts. I feel sorry for the people who have the surgery but then keep on gaining weight because they've not changed their habits/lifestyle as that creates a whole 'nother set of problems.
Strength Training
Beginner Program #2
Encyclopedia of Kettlebell Lifting
By Steve Cotter
All weights in kilograms.
A 1 Arm Swings 2x10@16
B Turkish Getup (each side) 2x5@8
C 1 Arm Clean and Press (each side) 2x5@16
D 1 Leg Deadlift (each leg) 2x5@16
E Split Squats (aka Lunges - each leg) 2x10@16
F 1 Arm Snatch (each arm) 3x5@16
G Front Squat 2x10@32 (2 KBs)
H 2 Arm Swings 1x20@16
A 1 Arm Swings - As these are part of my current workout, not much to see here. (Felt good doing 'em with a kettlebell though)
B Turkish Getup (each side) - This was a disaster on the left side especially starting out. Definitely more warmup needed before even attempting these.
C 1 Arm Clean and Press (each side) - A sort of new exercise for me with a kettlebell, so some coordination/form issues, but on the whole, not too bad.
D 1 Leg Deadlift (each leg) Ah lack of balance strikes again - I was pretty ok on the right side, but the left definitely needs work.
E Split Squats (aka Lunges - each leg) Cotter calls these split squats, but I've always seen them referred to as lunges. At any rate, I held one kettlebell on the same side as the working leg, did the set, then switched to the other side. Was feeling it toward that 10th rep on both sets.
F 1 Arm Snatch (each arm) - Another new exercise, particularly with a kettlebell, and no surprise here, much more work needed on the left hand side.
G Front Squat - Another oldie but goodie, but this time I opted for holding both 16's. Definitely made a difference too.
H 2 Arm Swings - More swings to round out the set. Not bad here, but I was tiring toward the end.
Overall - I opted for something different today, as I had to do something since I didn't work out yesterday. So, I figured I'd play with my kettlebells, and give another of Steve Cotter's workouts a go. Not a bad showing, but I know form could be a lot better particularly as some of the exercises were new. Still, I'm happy I worked out and feel better.
Beginner Program #2
Encyclopedia of Kettlebell Lifting
By Steve Cotter
All weights in kilograms.
A 1 Arm Swings 2x10@16
B Turkish Getup (each side) 2x5@8
C 1 Arm Clean and Press (each side) 2x5@16
D 1 Leg Deadlift (each leg) 2x5@16
E Split Squats (aka Lunges - each leg) 2x10@16
F 1 Arm Snatch (each arm) 3x5@16
G Front Squat 2x10@32 (2 KBs)
H 2 Arm Swings 1x20@16
A 1 Arm Swings - As these are part of my current workout, not much to see here. (Felt good doing 'em with a kettlebell though)
B Turkish Getup (each side) - This was a disaster on the left side especially starting out. Definitely more warmup needed before even attempting these.
C 1 Arm Clean and Press (each side) - A sort of new exercise for me with a kettlebell, so some coordination/form issues, but on the whole, not too bad.
D 1 Leg Deadlift (each leg) Ah lack of balance strikes again - I was pretty ok on the right side, but the left definitely needs work.
E Split Squats (aka Lunges - each leg) Cotter calls these split squats, but I've always seen them referred to as lunges. At any rate, I held one kettlebell on the same side as the working leg, did the set, then switched to the other side. Was feeling it toward that 10th rep on both sets.
F 1 Arm Snatch (each arm) - Another new exercise, particularly with a kettlebell, and no surprise here, much more work needed on the left hand side.
G Front Squat - Another oldie but goodie, but this time I opted for holding both 16's. Definitely made a difference too.
H 2 Arm Swings - More swings to round out the set. Not bad here, but I was tiring toward the end.
Overall - I opted for something different today, as I had to do something since I didn't work out yesterday. So, I figured I'd play with my kettlebells, and give another of Steve Cotter's workouts a go. Not a bad showing, but I know form could be a lot better particularly as some of the exercises were new. Still, I'm happy I worked out and feel better.