My Diary

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 - These were pretty good, though ironically the 3rd set went better than the 2nd. Not sure why.

A2 Core Twist - Balance suffered once, but the rest was ok.

A3 Arm Curls - Better form here, with less hip involvement is a good thing.

A4 One Arm Swings (30 Secs per arm) - Did ok here too, but I think that's because I did so many swings on Sunday.

A5 Half Squat with Overhead Press - This was tough, but not quite so tough as last time.

A6 Curl-ups (no weight) - No perceptible change here.

A7 Core Push Press - I tend to do 12 of these, but I think I am getting to the point where I can make it 13.

A8 Squat with Upright Row (30 Secs per arm) - Form, form, form. The hardest part is remembering to go down into a full squat.

A9 Row (30 Secs per arm) - I just did 25 each arm, figured that's probably long enough.

Overall - Not bad this time. Certainly better than the last time I did this workout. Nutrition of course and the workout leading up to it played a factor I think. I'll be glad though to switch to a less metabolic lifting program for a change of pace.
 
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 - These didn't tire me out quite as much as they did before, but it was still a struggle toward the end of the last time through.

A2 Core Twist - I should work on pivoting my feet more to fully face the direction I should be going in.

A3 Arm Curls - Had to catch myself once or twice using the hips, but was ok otherwise.

A4 One Arm Swings (30 Secs per arm) - Still prefer this with kettlebells.

A5 Half Squat with Overhead Press - A little more doable, but still a challenge.

A6 Curl-ups (no weight) - No perceptible change here. Again.

A7 Core Push Press - I was kind of lucky to make it to 12 on one or two of the sets.

A8 Squat with Upright Row (30 Secs per arm) - Once again, form is the primary concern with this exercise.

A9 Row (30 Secs per arm) - Need to be sure to get the weight as far back as I can, but otherwise these went pretty ok.

Overall - A good workout, but not as draining as it once was. I may just be getting a handle on it, which means of course it's time to change things up. Also put in 25 minutes of walking on the treadmill to put in an hour for the gym's challenge.
 
Strength Training

All weights in pounds.

A Core Push Press + Goblet Squats 3x10@30

B Assisted Pull-up 3x10

C1 Front Squat + High Pull 3x12@30 (each side)
C2 Front Squat + Lateral Raise 3x12@10 (each side)

D1 Pushups 2x10@BW (each side)
D2 Row 2x10@30 (each side)

A Core Push Press + Goblet Squats - This is basically the core push press as I did it in the video, except that I do a goblet squat before each press. Not bad, but then again I didn't do 6 exercises before it either.

B Assisted Pull-up - Did pretty well with this one I thought, but that might be due to lower bodyweight.

C1 Front Squat + High Pull - This was A8 in the last workout I had, again, very different in this context.

C2 Front Squat + Lateral Raise - Done with a much lighter weight here. Tim said that he's trying to get me more shoulder work so as to help get a V taper to my back. This kind of surprised me as I wasn't used to venturing beyond the letter O.

D1 Push-ups - A classic returns. It's been a while since I did these and I was pretty surprised at how well I did them. Tim even complimented me on them, saying they were crisp with a much better range of motion. Although my left shoulder is a little tweaked, it's not really an issue, so I think it is FINALLY healing.

D2 Rows - Your basic bent-over row. Again, in this context, pretty good. The ordering here is 1 set of pushups, 1 set of rows (L), 1 set of pushups, 1 set of rows (R) - that's one time through the superset.

Overall - Felt good doing this workout, and to be free of the metabolic work for a while. I have a couple of optional exercises (TGU and Swings) if i want to insert those at the beginning of the workout, which I probably will. Also, if I do this workout at home, I'll sub in the kb pullover for the pull-ups. As a side note, Tim said I was looking leaner, so another sign that dropping the beer was a good thing to do. Very happy with the workout, and since I took a nap afterwards, I feel great.
 
Strength Training

All weights in pounds.

A Turkish Getup 2x5@20 (each side)

B One-Arm Swings 2x10@35 (each side)

C Core Push Press + Goblet Squats 3x10@35

D Assisted Pull-up 1x10@-175, 2x10@-160

E1 Front Squat + High Pull 3x12@30 (each side)
E2 Front Squat + Lateral Raise 3x12@10 (each side)

F1 Pushups 2x10@BW (each side)
F2 Row 2x10@30 (each side)

A Turkish Getup - Jeez it takes me a long time to do these, and I just get back to the floor in the regular way. More practice needed, particularly with the left side.

B One-Arm Swings - Did well with these, so I might upgrade to 40's this or next week.

C Core Push Press + Goblet Squats - Apparently holding the weight lower will give more of the desired push, so I did that today. Will keep the same weight next time I do this workout.

D Assisted Pull-up - Guesstimated weight here, and ended up being not too far off.

E1 Front Squat + High Pull - Again, looks like an upgrade to 40 is in order.

E2 Front Squat + Lateral Raise - Went to 12 lbs here instead of 10 and that proved challenging enough.

F1 Push-ups - I actually did this superset 3 times through. I was surprised I managed all the pushups, and did so with good form/range of motion.

F2 Rows - I'll probably try the 40's next time.

Overall - With the addition of the two "optional" exercises this workout took me a good chunk of time, particularly the TGUs. Still, I was happiest about the push-ups, as I can finally do them without my left shoulder bothering me much.
 
Wow, Stingo--You rock!

I knew "of" your story but had never gone into your journal before today; today just read the past few months cuz the whole thing is too much to take in right now!

I, too, saw a big difference in rate of weight loss when I decided to kick out the booze...I still will have a very occasional drink, but dramatically cut down.

I know everybody keeps saying this to you, but I think it can never be said enough--you should be really proud of yourself for all the work you've done, by yourself, without surgery. What a will you have!

Congrats on everything--I'll keep dropping by!
 
missyv said:
Great job with the push-ups, I find them difficult to do and am always thrilled when I can add on to the number!
Click to expand...

Thanks - I had a problematic shoulder/chest muscle on the left side which prevented me from doing them well. Seems like I'm finally healing.

Greenhorn Gal said:
Wow, Stingo--You rock!

I knew "of" your story but had never gone into your journal before today; today just read the past few months cuz the whole thing is too much to take in right now!

I, too, saw a big difference in rate of weight loss when I decided to kick out the booze...I still will have a very occasional drink, but dramatically cut down.

I know everybody keeps saying this to you, but I think it can never be said enough--you should be really proud of yourself for all the work you've done, by yourself, without surgery. What a will you have!

Congrats on everything--I'll keep dropping by!
Click to expand...

Thanks. :) Here's the readers' digest version: I was hospitalized in May 05 with cellulitis in my leg, and had time to think about things, and where I wanted to be in life. One place I really quickly figured out I didn't want to be was in a hospital bed. So when I got out of the hospital, I signed on at the gym. My highest recorded weight around that time was 354. Fast forward to today, when I've just broken into the 2-teens (219.5 actually). This after following a healthier and more constrained diet, along with working out. As it is now, I strength train 3x a week, one of which is with a personal trainer, who gives me the programs I use. I also do spinning 2x a week, but I don't usually log it. I imagine it's time for some progress pics as well - I have a "before" face shot on the link I'll be posting, as well as a fairly recent "during" shot.
 
Strength Training

All weights in pounds.

A Turkish Getup 2x5@20 (each side)

B One-Arm Swings 2x10@40 (each side)

C Core Push Press + Goblet Squats 3x10@40

D Assisted Pull-up 3x10@-160

E1 Front Squat + High Pull 3x12@40 (each side)
E2 Front Squat + Lateral Raise 3x12@15 (each side)

F1 Pushups 3x10@BW (each side)
F2 Row 3x10@40 (each side)

A Turkish Getup - Better on this one today. No increase in weight until technique improves - I know that a kettlebell of the same weight would be difficult on my shoulder.

B One-Arm Swings - Yup, 40. Cool.

C Core Push Press + Goblet Squats - I was surprised to use the 40 on this one. Probably because of the extra rest day (usually go Sat, Mon, Wed for strength training, but took spinning yesterday).

D Assisted Pull-up - Yup weight was on now as -160 for 3x10 was a challenge.

E1 Front Squat + High Pull - 40 again.

E2 Front Squat + Lateral Raise - 15 here, which I will try again next time I do this workout.

F1 Push-ups - I think I know what's different, other than my shoulder being better. I no longer feel like a fat man doing pushups. All of the stress is on my chest muscles, where it belongs, not on a sagging core.

F2 Rows - Guess what, 40.

Overall - This is a long workout with the addition of the TGU and swings and the third set of the F superset. Still, it's a good one I think.
 
Strength Training

All weights in kilograms.

A Turkish Getup 2x5@8 (each side)

B One-Arm Swings 2x10@20 (each side)

C Core Push Press + Goblet Squats 1x10@20, 1x5@20 1x5@16, 1x5@20 1x5@16

D One Arm KB Pullover - 1x12@8, 2x12@12 (each side)

E1 Front Squat + High Pull 3x12@20 (each side)
E2 Front Squat + Lateral Raise 3x12@8 (each side)

F1 Pushups 3x10@BW (each side)
F2 Row 3x10@20 (each side)

A Turkish Getup - I finally did these with a kettlebell (albeit 8kg). Technique is improving, but I'm doing something with my right side that I'm not doing with my left, because I seem to get into proper positioning on my right side more often.

B One-Arm Swings - The first exercise where I used my new 20kg kettlebell. VERY cool indeed.

C Core Push Press + Goblet Squats - This went pretty well considering I started with the 20kg kettlebell. Midway through the 2nd and third sets, I had to switch to the 16kg kb to finish out the set. Room for improvement indeed.

D One Arm KB Pullover - I experimented with Roland's idea but didn't come up with anything satisfactory, and since the workout was long enough as it was, decided to do the pullovers instead. A bit awkward as it was my first time doing it, but I think I was getting the hang of it.

E1 Front Squat + High Pull - Moving the 20kg on this on was tiring.

E2 Front Squat + Lateral Raise - Due to a low ceiling I wasn't able to do the raises bell up, but doing them bell down was difficult enough.

F1 Push-ups - I might think about adding some pushups to these in later workouts.

F2 Rows - The 20kg proved useful here too. I may need to look into a 24 for this exercise by the time all is said and done.

Overall - I did this workout at home, so I could try to keep on some semblance of a workout schedule. Between the heat down the cellar and the added weight and challenge of the kettlebells, you can bet my ass is whupped, but in a good way. I also got in a couple of hours of walking in NYC so the weekend hasn't been a total wash fitness-wise, even if I did have a bit of beer on Friday, and wine on Saturday. I may have a beer or two tonight from my tap to celebrate being home, but I'm strongly thinking of abstaining from alcohol again this month.
 
Strength Training

All weights in pounds.

A Turkish Getup 2x5@20 (each side)

B One-Arm Swings 2x10@45 (each side)

C Core Push Press + Goblet Squats 3x10@40

D Assisted Pull-up 3x10@-160

E1 Front Squat + High Pull 3x12@45 (each side)
E2 Front Squat + Lateral Raise 3x12@17.5 (each side)

F1 Pushups 3x10@BW (each side)
F2 Row 3x10@45 (each side)

A Turkish Getup - Still training technique here, so no increase in weight.

B One-Arm Swings - Used the 45 for this one and did well with it.

C Core Push Press + Goblet Squats - Used the 40 here, even though I thought of starting with the 45. I think I made the right choice as getting to the end was difficult.

D Assisted Pull-up - Since I did pullovers last workout I had no idea how to adjust weights so I left the same. May start the first set with less assist next time.

E1 Front Squat + High Pull - Got the 45 on this one which I'm happy about.

E2 Front Squat + Lateral Raise - Even though it was the smallest weight increase in the workout, it proved the most challenging. I didn't think I'd get through the first set at 17.5 but managed all three.

F1 Push-ups - It might be time to start adding some pushups into the sets.

F2 Rows - And lastly, I used the 45 here too.

Overall - Definitely a long workout - about 1 hr and 15 mins total. But a fruitful one I think. Increases in most exercises, which is good as well. Exhausted, but happy.
 
Strength Training

Warm up/Technique Training
Push Pull, Clean, Hang Clean, Hang Pull, High Pull, Jump Shrug, Hang Jump Shrug - Short Bar (35lb)

Workout
A Clean and Jerk - Short Bar@75, Olympic Bar@85

B T-Row - 1x12@45, 1x8@55

C Double DB Row - 1x12@35, 1x8@40

D Lunges on Toes - 2xFloor Length@BW

E Hamstring Curl - 1x12@50, 1x12@70

F Stairs 1x5 flights (2 steps at a time)

G Bicep Curls - 1x12@8kg (each hand), 1x12@16kg (both hands)

H Tricep Extensions - 1x12@8kg (each hand), 1x12@16kg (both hands)

A Clean and Jerk - This was the big surprise... My first attempt at Olympic lifting. It was a lot of fun. The majority of the workout was spent in doing technique tests to progress up to doing the full clean and jerk. We started with the short (35lb) bar for the preliminaries and some C&J's, and as we were putting the weights away, my trainer asked me if I wanted to go downstairs to continue the workout, so of course I said yes. Why? Because that's where the olympic bar lives and I couldn't resist trying the C&J on a full bar. I tried about 2 or 3 reps with 75lbs total, including the olympic bar, and found that 85lbs was the most I could reasonably manage to lift. Hella fun though - I can see why people get into it.

B T-Row - The rest of the workout was kind of anticlimactic, but still a good time. It's been a while since I've used the T-bar machine for rows, so it was good to return to it.

C Double DB Row - It's been a very long time since I've done a two DB row, and it showed. Still, a fun challenge.

D Lunges on Toes - The first set was very hard due to balance issues, but the second was markedly better. Gotta love how the body adapts.

E Hamstring Curl - A machine, but by this point I figured a one-off wouldn't hurt...

F Stairs - ...but I was wrong. I could feel my hamstrings as I was going up the stairs lol.

G Bicep Curl - Your basic kettlebell curl done in one and two hand variations.

H Triceps Extension - Again, basic extension done with kettlebell, one and two hand variations.

Overall - As I said already, a really fun workout. The time really flew when I was being taught the C&J, so the rest was kind of an add on. The next session will most likely be devoted to learning how to snatch.
 
Strength Training

All weights in pounds.

A 45 degree Side V-Ups - 3x10

B Cable Push Press - 2x15@30

C High Pull + Reverse Lunge/Overhead Press - 3x8@20

D Lat Pull Down - 3x8@100

E Roman Chair Leg Pushes - 5x5 (each side)

F Circuit 2x15 (Each Side)
F1 Single-Arm Incline DB Press - 35
F2 Squat - 70
F3 Single-Arm Bent Over DB Row - 35

A 45 degree Side V-Ups - A little something different to start the workout. Did ok with it I think.

B Cable Push Press - A return to this exercise after a hiatus, but this was for 15 reps, but only 2 sets.

C High Pull + Reverse Lunge/Overhead Press - I've said it before, and I'll say it again... Tim's philosophy seems to be why stand when doing an exercise when you can do a leg exercise too. This is one such example.

D Lat Pull Down - Another classic returns. Not much to say here but that the final reps were tough.

E Roman Chair Leg Pushes - These were absolutely the SUCK. It's kind of like pedaling a recumbent bike but without the bike. I had a lot of trouble getting my legs high enough so I'm not sure if it's a strength issue or a mobility issue. I might post a question in the training forum for help.

F Circuit - Nothing major to report here, other than that I did the left side first then the right (Bench (L), Squat, Row (L), Bench (R), Squat, Row (R) = 1 set).

Overall - A good workout - the Roman Chair was the challenge in this workout, and I aim to become better at using it.
 
Strength Training

All weights in pounds.

A Turkish Getup 2x5@20 (each side)

B One-Arm Swings 2x10@50 (each side)

C Core Push Press + Goblet Squats 3x10@45

D Assisted Pull-up 3x10@-145

E1 Front Squat + High Pull 3x12@50 (each side)
E2 Front Squat + Lateral Raise 3x12@20 (each side)

F1 Pushups 3x11@BW (each side)
F2 Row 3x10@50 (each side)

A Turkish Getup - Technique is getting better but not where it should be yet.

B One-Arm Swings - Put up the 50 here... This means I can justify the purchase of a 24kg kettlebell. Yay!

C Core Push Press + Goblet Squats - Pretty astonished here that I made it through the entire set with the 45.

D Assisted Pull-up - For whatever reason I was ready for this exercise. Surprised that I was able to knock out 3 whole sets at a new weight.

E1 Front Squat + High Pull - 50 here too - did I hear a 24kg kettlebell?

E2 Front Squat + Lateral Raise - I think this was the hardest exercise, and while admittedly form suffered a little, I did manage to put in all three sets at 20.

F1 Push-ups - Started the addition today. Although the listing says I added 1 pushup, considering I actually do 6 sets of 11 (instead of 10) that's 6 more pushups total.

F2 Rows - 50! Cool stuff here.

Overall - Not sure how to explain it - but I did carb load last night, having the last of the aloo rajma with brown basmati rice. Also too the last time I did this workout was last week (Tuesday). Still, I'm ecstatic about my performance. (And looking at getting that new kettlebell... )
 
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