My Diary

Strength Training - 12/8/08

All weights (except for B) are listed per hand.

Warmup - 25 Squat Thrusts

A DB Power Clean and Press - 3x5@52.5

B Chin-ups - 3x5@-85

C Bulgarian Split Squat - 3x5@20

D Circuitx2
D1 Push-ups - AMRAP 37, 20
D2 DB Row (L) 1x15@52.5
D3 Push-ups - AMRAP 11, 7
D4 DB Row (R) 1x15@52.5

A DB Power Clean and Press - Yup, the left side definitely needs more strength. Had a hard time with this one today on that side, so I think I will keep with the same weight Wednesday.

B Chin-ups - Again, more difficult here too but I think that's because of the extra (water retention) weight. Will see how I do Wednesday.

C Bulgarian Split Squat - Tried the 20's and actually got them. So regardless of the troubles in the other parts of the workout, this at least was a big success.

D Circuit - Again, I think the extra weight from the weekend festivities is playing a factor here. Will see what happens Wednesday.

Overall - An unexpectedly difficult workout, but I was able to get through it. Now that my nutrition's coming into line I think I'll be doing better.
 
Kudos on the new nutrition plan Tom! Makes all the difference when you're working so hard anyway! Your workouts look spot on and it looks like you have many mini victories on a consistant bases! Keep on keeping on!
 
sparrow said:
Kudos on the new nutrition plan Tom! Makes all the difference when you're working so hard anyway! Your workouts look spot on and it looks like you have many mini victories on a consistant bases! Keep on keeping on!
Click to expand...

Thanks Katie - yes, I don't think I've paid this much attention to my food in a long time, so I'm hoping it will help.

Here was today's menu:

Breakfast
0.5 cup of old-fashioned oats (dry measure)
1oz Kerrygold Dubliner cheese
3oz boneless/skinless chicken breast

Snack I
3oz boneless/skinless chicken breast

Lunch
6oz boneless/skinless chicken breast
1 cup (200g) Egyptian lentils and rice

Snack II
6oz plain lowfat yogurt
1 medium banana

Dinner
9oz boneless/skinless chicken breast
1 crown broccoli, steamed

Snack III
1 medium banana
1/3 cup of chopped almonds
 
hello Tom:)
it is Eid day here today,the one on which we sacrifice goat/cow etc.and it is raining ,a lovely day infact.
thats great that u are working with a nutritionist and she/he is making u eat alot of chicken,yum!!
your food log looks good aswell,btw belated Happy Birthday,i just remeber that last month it was your 41st bday:),mine was on 7th Dec,just turned 28 .
anything intresting to share on your part? you know what i am talking about ;)
tc
 
stingo said:
Thanks Katie - yes, I don't think I've paid this much attention to my food in a long time, so I'm hoping it will help.

Here was today's menu:

Breakfast
0.5 cup of old-fashioned oats (dry measure)
1oz Kerrygold Dubliner cheese
3oz boneless/skinless chicken breastSnack I
3oz boneless/skinless chicken breast

Lunch
6oz boneless/skinless chicken breast1 cup (200g) Egyptian lentils and rice

Snack II
6oz plain lowfat yogurt
1 medium banana

Dinner
9oz boneless/skinless chicken breast
1 crown broccoli, steamed

Snack III
1 medium banana
1/3 cup of chopped almonds
Click to expand...

omigosh, and here I thought I won the prize for eating the most chicken each day!!
 
slimsadie said:
hello Tom:)
it is Eid day here today,the one on which we sacrifice goat/cow etc.and it is raining ,a lovely day infact.
thats great that u are working with a nutritionist and she/he is making u eat alot of chicken,yum!!
your food log looks good aswell,btw belated Happy Birthday,i just remeber that last month it was your 41st bday:),mine was on 7th Dec,just turned 28 .
anything intresting to share on your part? you know what i am talking about ;)
tc
Click to expand...

Thanks on the belated birthday wishes, but I'm 42 actually (I'll take the 41 though :)). Happy Eid to you and yours, and happy belated birthday yourself. :)

My nutritionist is Alan Aragon, and so far he's been great to work with. I think my problems weren't so much lack of discipline, it was lack of direction. Alan's provided me with that direction, so it's much easier to keep focused.

sparrow said:
omigosh, and here I thought I won the prize for eating the most chicken each day!!
Click to expand...

Heh, actually that's by choice and by convenience. I buy the 5lb club pack at the local Wegmans and cook that up all at once for the week. Then it's just a question of cutting everything up for the next day. Actually, if Alan had his way I'd be eating a lot more salmon, which I'm trying to work in to my routine now.
 
Strength Training - 12/10/08

All weights (except for B) are listed per hand.

Warmup - 25 Squat Thrusts

A DB Power Clean and Press - 3x5@52.5

B Chin-ups - 1x5@-85, 2x5@-70

C Bulgarian Split Squat - 3x5@20

D Circuitx2
D1 Push-ups - AMRAP 20, 11
D2 DB Row (L) 1x15@52.5
D3 Push-ups - AMRAP 5, 5
D4 DB Row (R) 1x15@52.5

A DB Power Clean and Press - A better time with this one today, thankfully, but not so much that I'd feel confident increasing the weight on Monday. We'll see.

B Chin-ups - Better here today, so I'm encouraged.

C Bulgarian Split Squat - The trouble I had on Monday with the clean and press transferred itself to the bss as I really had problems with balance on the left, however, not enough to foil the exercise.

D Circuit - I tried plyometric pushups this time. Interesting to me is the fact that I can do numerically about half the number of regular push-ups. Kept the row the same to make it equal with the clean and press.

Overall - Better today - in fact, when I started this program I was able to do 20 regular pushups... now I'm able to do 20 plyometic pushups... (Hands just off the ground, but still). So I think I am making progress yet.
 
Very interesting to see your new meal plan! I'm not sure I could handle chicken in the mornings, man thats a lot of bock bock. But very healthy, good for you!!
 
cbolding said:
Very interesting to see your new meal plan! I'm not sure I could handle chicken in the mornings, man thats a lot of bock bock. But very healthy, good for you!!
Click to expand...

It is, and I do have options... Yesterday instead of the chicken I had cottage cheese. which was a nice change up. There are other options for that slot - protein powder (in water), 2 whole eggs, 4 egg whites, 0.5 cup tofu. I just choose chicken for the convenience factor, but it could be any lean meat.

I'd also add my body is detoxing from the weekend too. I retain water very easily when I drink beer, which I had my fair share of on the weekend. I've dropped around 10 lbs of water weight since Monday's measurement, so I'm hoping to get into real fat loss sometime soon.
 
Hi everyone! Good job stingo!

There are alot of great programs out there the provide you with menus so that it doesn't get boring. I of course would recommend my site!! If you sign up to be a club member, you get a personalized meal plan. You can even print out a grocery list!!
 
Strength Training - 12/14/08

A Squat Thrusts w/Push-up 2x10

B Circuit by Side x 3 (Left then Right - All exercises 1x6@30)
B1 DB Deadlift with Upright Row
B2 DB High Pull Snatch end with Squat
B3 DB Squat Push Press
B4 DB Row

C Step-ups 3x10 (Alternate sides each set, no rest between sets)

D Leg Throws 3x10 (2x30. 1x20 as performed)

A Squat Thrusts w/Push-up This was originally a warm-up but Tim decided to add in the pushups, and break them up into 2 sets of 10.

B Circuit by Side - The return of the metabolic workout. Did B1-B4 on the left side, then again on the right side, then rested x 3. The squat in B was at best a half squat since it's hard for me to get down lower when holding a weight overhead. I'm not sure why that is.

C Step-ups - Even though I did these without rest, they weren't as bad as I thought they were going to be.

D Leg Throws - I held on to Tim's ankles while lying on the floor. I would then bring my legs up to his chest, and he would push them down. The original prescription he gave was 3x10 but said just do what you can do... Well, I kind of surprised myself, by knocking out 2 sets of 30 and 1 of 20. Tim was getting a bit of a workout too, so I was happy.

Overall - A good, quick workout. Tim's decided to give the pull-ups a rest until next week or the week after, which I was kind of happy about. Apart from that, I'm really surprised at how much better I am at doing the Leg Throws - I think all those V-ups are helping a lot.
 
Strength Training - 12/15/08

All weights (except for B) are listed per hand.

Warmup - 25 Squat Thrusts

A DB Power Clean and Press - 3x5@52.5

B Chin-ups - 3x5@-70

C Bulgarian Split Squat - 3x5@20

D Circuitx2
D1 Push-ups - AMRAP 20, 12
D2 DB Row (L) 1x15@52.5
D3 Push-ups - AMRAP 7, 7
D4 DB Row (R) 1x15@52.5

A DB Power Clean and Press - This felt weird today, in the sense that my left side/arm/shoulder felt pretty good, but I had an overall feeling of fatigue from having done strength training yesterday.

B Chin-ups - As the only major movement pattern I didn't do on Sunday, I expected to this one to be the best of the lot. And it was - though the numbers don't really show it, these three sets were much better than the three I'd done on Wednesday in terms of form. Advancing will be interesting as the next weight up the stack is -55, a difference of 25 rather than the 15 I'm used to per plate.

C Bulgarian Split Squat - A little problems with balance here, but strength seemed to be ok.

D Circuit - Again with plyometrics, just to keep things interesting.

Overall - A good workout, especially considering I'd done my strength training yesterday too.
 
Reindeer Ride '08

I'll be teaching the corporate gym's "Reindeer Ride" (holiday spinning ride) this year, and this is what I came up with:

O Tannenbaum – Vince Guaraldi Trio – Warmup
Snoopy’s Christmas – The Royal Guardsmen – Seated Flat to 75%
Persistence of Memory – Afro Celt Sound System – Standing Climb at 80% with sprint
Blast Off – Gary Hoey – Rider’s Choice at 85%
Vocea – Cirque du Soleil – Seated Climb at 80% with sprint
Linus and Lucy – Gary Hoey – Standing Flat at 75%
Let Me Fall – Cirque du Soleil – Rider’s Choice at 85%
Light My Way – Audioslave – Rider’s Choice at 85%
Bring Me To Life [Live] – Evanescence – Seated Climb at 80%, with high performance
Christmastime is Here – Vince Guaraldi Trio – Cooldown

Recovery after Vocea, Active Recovery in Linus and Lucy and after Light My Way.
 
Strength Training - 12/17/08

All weights (except for B) are listed per hand.

Warmup - 25 Squat Thrusts

A DB Power Clean and Press - 3x5@55

B Chin-ups - 2x5@-70, 1x5@-55

C Bulgarian Split Squat - 3x5@25

D Circuitx2
D1 Push-ups - AMRAP 20, 13
D2 DB Row (L) 1x15@55
D3 Push-ups - AMRAP 10, 7
D4 DB Row (R) 1x15@55

A DB Power Clean and Press - I screwed up the last rep of the first set on the left side, but since I was able to nail the succeeding two sets, I'm noting it as 3x5@55.

B Chin-ups - A small advance here, in that I was JUST able and I do mean JUST able to get the 5 reps at -55.

C Bulgarian Split Squat - Balance seemed to be better, and I was happy to increase the weight.

D Circuit - Push-ups were feet on bench, which seems to be the rough equivalent for me of plyometric push-ups in terms of number of reps I can do. I also increased the weight to 55 to be in line with the Clean, Squat and Press.

Overall - Increases in all exercises and I was feeling good throughout. Excellent workout.
 
Strength Training - 12/20/08

A Circuit x 5 (Rest after each time through the circuit)
A1 DB Snatch 1x10@25
A2 Bent Over Row 1x10@25 (each hand)
A3 Upright Row 1x10@25
A4 Squat Push Press 1x10@25
A5 Renegade Row 1x10@25 (5 reps each hand)

B Circuit x 5 (Rest after each time through the circuit)
B1 Plyo Jumps 1x10
B2 Leg Throws 1x10
B3 Squat Thrusts 1x10
B4 Pull-ups 1x10
B5 Close Grip Push-ups 1x10

A Circuit - The renegade rows were the most difficult exercises in this part, followed by the upright rows. Although the spec calls for a DB Snatch, what I actually did is probably closer to a DB swing. Definitely got my heart rate going.

B Circuit - I was surprised how well I did on the jump squats (they were side to side), and I hoped/expected to do well on the leg throws which I did. Then came the tough exercises - the squat thrusts, which seemed to get better with each set, and the pull-ups, which got worse. Although the spec has a close grip push-up on it, as I did them I think they were more regular pushups as I completely forgot about the close grip part. Tim didn't mention anything so I guess I was close (or he felt that that was the only way I'd be able to complete the set.)

Overall - Holy Metabolic Batman! This took about the full hour to do, and it was quite the workout. Still, I think I did pretty well, and I KNOW it's better than I would've have done a year ago, so I think I'm making progress. I mention the year since it occurs to me that I started working with Tim on Dec 18th last year. As I said at the beginning of my log - what a difference a year makes.
 
Update - 12/20/08

Just a note to say that the weight loss is going quite well - better than expected actually, as I tipped the scales at 216.8 this morning. I've been following my nutritionist's program closely and it is paying off big time in the weight loss department, enough to say with confidence that it's working.
 
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