My Diary
- Thread starter stingo
- Start date
The hosting service I was using has ceased operations. So here's a link to them that should be more robust.
Progress Photos
Progress Photos
Workout 8/14
Spinning
Regular class again today, mainly hills. Our instructor (who is subbing for our regular instructor) is taking a long weekend this coming weekend. This means that our regular instructor will be teaching the Thursday class. Will be interested to see how I'll do.
Spinning
Regular class again today, mainly hills. Our instructor (who is subbing for our regular instructor) is taking a long weekend this coming weekend. This means that our regular instructor will be teaching the Thursday class. Will be interested to see how I'll do.
great job stingo!
i'll be joining you in the NROL fun very soon!
Misery loves company... er, I mean, yay!
Actually I'll be very interested to see what you think and what you'll start with. After Break-In most do the Fat Loss programs, but I think you'd be going for Strength or Hypertrophy.
I started working out in May 05 and my weight then was around 354. Right now my weight hovers around 240. So roughly 114 lbs.
Workout 8/15
NROL Fat Loss II, Workout B4, 45 seconds rest after each exercise
Snatch Grip Deadlift 3x10@140 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat (4 second hold) 3x10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x10@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
There comes a time in every routine where at some point you turn a corner and say to yourself, "Ok, maybe I can do this after all." Today was that day for the B workout in Fat Loss II. Granted, I had to make some modifications, but it was with a view toward concentrating on what I could do, versus what I couldn't.
Personal record in the deadlift today - I'm not sure what, how or why, but for whatever reason it really came together today, and I nailed it. I think the warmup sets really helped, because I felt really ready when I started my work set.
The T pushup felt a little easier in a way, but I still have to watch for proper form.
I changed the split squat + overhead press to a split squat, no weight, but a hold at the bottom for 4 seconds. (I also held on to the cable machine for balance.) To me this would simulate the squatting part of the combo move, so that it'd make me stronger so as to be able handle/balance weight. Once the superset was done I did the required 30 presses in a row.
The pulldown felt about the same as the last workout. Not sure what's going on there but am leery about increasing the weight as I'd like to be able to control this one better.
Same with the deadlift + row. Starting each set it always felt ok, but towards the end of the set I was lucky to finish all the reps. Not for the deadlift part, but rather the row. So will be keeping the weight the same next workout.
The twists did ok, legs were higher than the last time, but still not fully extended. Will keep trying
NROL Fat Loss II, Workout B4, 45 seconds rest after each exercise
Snatch Grip Deadlift 3x10@140 (substituted dumbbell DL)
T Pushup 3x10@5
Split Squat (4 second hold) 3x10
Underhand Lat Pulldown 3x10@100
Deadlift w/Row 3x10@40
Lower Body Russian Twist 3x10 (modified lift only the knees, not the legs)
Notes:
There comes a time in every routine where at some point you turn a corner and say to yourself, "Ok, maybe I can do this after all." Today was that day for the B workout in Fat Loss II. Granted, I had to make some modifications, but it was with a view toward concentrating on what I could do, versus what I couldn't.
Personal record in the deadlift today - I'm not sure what, how or why, but for whatever reason it really came together today, and I nailed it. I think the warmup sets really helped, because I felt really ready when I started my work set.
The T pushup felt a little easier in a way, but I still have to watch for proper form.
I changed the split squat + overhead press to a split squat, no weight, but a hold at the bottom for 4 seconds. (I also held on to the cable machine for balance.) To me this would simulate the squatting part of the combo move, so that it'd make me stronger so as to be able handle/balance weight. Once the superset was done I did the required 30 presses in a row.
The pulldown felt about the same as the last workout. Not sure what's going on there but am leery about increasing the weight as I'd like to be able to control this one better.
Same with the deadlift + row. Starting each set it always felt ok, but towards the end of the set I was lucky to finish all the reps. Not for the deadlift part, but rather the row. So will be keeping the weight the same next workout.
The twists did ok, legs were higher than the last time, but still not fully extended. Will keep trying
Thanks - what I very nearly couldn't do was walk across the gym (it's very small for a gym) to get to the lat machine the front of my quads were so stiff. lol Proof positive I did the right thing.
S
sparrow
Guest
I totally see progress!! I can see it in your back for sure, your waist looks much more streamlined as well. I think you're doing a fantastic job Stingo. I just read...114? WOAH
thats simply amazing. I hope you realize what a MASSIVE accomplishment that is!
S
sparrow
Guest
Will you have someone else take her place for you?
I think she's trying to get her current substitute (the one who is taking the class for the summer for her) to take over the class. He's good (and has better music), but she's better (even if we don't like her music as much lol).
Workout 8/17
NROL Fat Loss II, Workout A5, 30 seconds rest between exercises
Front Squat 3x8@120
Wide Grip Seated Row 3x8@195
Hip Extension w/Leg Curl 3x8@15
Push Press 3x8@42.5
Dynamic Lunge 3x8@60
Upper Body Russian Twist 3x8@30
Notes:
The front squat will stay at 120 I think, I'm not totally comfortable with moving this weight yet with proper form.
For whatever reason the rows just keep improving. I used all of the platemates in the gym which brought the stack to 195 and was able to crank them out.
Some minor balance problems initially at the start of the hip raise/leg curls but those got worked out.
Push press - time to increase the weights.
Dynamic Lunge - I might want to stay with the 30's for now, but will see how I feel for A6.
Russian Twist - This was better than before, and a good increase in weight too.
All in all a very good workout. Will be interesting to see what happens with the 8 rep, 30 second plan for B5.
NROL Fat Loss II, Workout A5, 30 seconds rest between exercises
Front Squat 3x8@120
Wide Grip Seated Row 3x8@195
Hip Extension w/Leg Curl 3x8@15
Push Press 3x8@42.5
Dynamic Lunge 3x8@60
Upper Body Russian Twist 3x8@30
Notes:
The front squat will stay at 120 I think, I'm not totally comfortable with moving this weight yet with proper form.
For whatever reason the rows just keep improving. I used all of the platemates in the gym which brought the stack to 195 and was able to crank them out.
Some minor balance problems initially at the start of the hip raise/leg curls but those got worked out.
Push press - time to increase the weights.
Dynamic Lunge - I might want to stay with the 30's for now, but will see how I feel for A6.
Russian Twist - This was better than before, and a good increase in weight too.
All in all a very good workout. Will be interesting to see what happens with the 8 rep, 30 second plan for B5.
Thanks Missy - to be honest I don't see what everyone else apparently is seeing. But so long as someone is that's ok.
I did something this weekend that I've not done in a long time - watched a few movies and Fox's cartoon primetime lineup.
I didn't know it when I rented them, but Lock, Stock and Two Smoking Barrels and Snatch were both Guy Ritchie films. Seeing one right after the other shows the formula and the variations on it present in both films. Both were more enjoyable, though I think Snatch had the more satisfying ending. I like Ritchie's way of telling a story as well as incorporating humor and violence, making them not entirely comedies, but not exactly true crime movies either. I really liked how something would happen in one scene, and then it would be explained a few scenes later (won't say what, because I don't want to give anything away). At any rate, well worth the rent (I might even buy them).
I also watched a movie on tv (well the last part anyhow) - Spike was running a Saturdasian marathon, which of course means martial arts films. Now I'm always one for a good martial arts film, but the one I saw was really good - Hero, with Jet Li. I was reminded of Crouching Tiger, Hidden Dragon in terms of its production values and certain scenes (I don't know which one came first) - but it was a really good historical film. And, for something rather less intellectual, I watched Meals on Wheels - an old Jackie Chan/Sammo Hung film which did have some funny moments in it.
Lastly, Fox's cartoon lineup was good this time around - the Simpsons picking on the Fox network was pretty brave considering it's biting the hand that feeds them. Family Guy was good too, but I think the best was the show that came in between (American Dad or something like that?) - can't remember the name offhand. The one where the dad works at the CIA and is supposedly the all-American father. At any rate, the episode dealt with anorexia and was pretty clever in the way it portrayed it - using the dad rather than the daughter or wife (in fact the way the counselor talked it seemed like only women had the condition). Very well done.
And lastly, I got a look at South Park, having not seen it the past few seasons. As far as I could tell the characters hadn't changed much, except now that Mr. Garrison seems to have become Ms. Garrison. At any rate, the episode was about looks-ism and intolerance, but in a much more militant and hateful way than the American Dad episode. Still, it was good viewing.
I didn't know it when I rented them, but Lock, Stock and Two Smoking Barrels and Snatch were both Guy Ritchie films. Seeing one right after the other shows the formula and the variations on it present in both films. Both were more enjoyable, though I think Snatch had the more satisfying ending. I like Ritchie's way of telling a story as well as incorporating humor and violence, making them not entirely comedies, but not exactly true crime movies either. I really liked how something would happen in one scene, and then it would be explained a few scenes later (won't say what, because I don't want to give anything away). At any rate, well worth the rent (I might even buy them).
I also watched a movie on tv (well the last part anyhow) - Spike was running a Saturdasian marathon, which of course means martial arts films. Now I'm always one for a good martial arts film, but the one I saw was really good - Hero, with Jet Li. I was reminded of Crouching Tiger, Hidden Dragon in terms of its production values and certain scenes (I don't know which one came first) - but it was a really good historical film. And, for something rather less intellectual, I watched Meals on Wheels - an old Jackie Chan/Sammo Hung film which did have some funny moments in it.
Lastly, Fox's cartoon lineup was good this time around - the Simpsons picking on the Fox network was pretty brave considering it's biting the hand that feeds them. Family Guy was good too, but I think the best was the show that came in between (American Dad or something like that?) - can't remember the name offhand. The one where the dad works at the CIA and is supposedly the all-American father. At any rate, the episode dealt with anorexia and was pretty clever in the way it portrayed it - using the dad rather than the daughter or wife (in fact the way the counselor talked it seemed like only women had the condition). Very well done.
And lastly, I got a look at South Park, having not seen it the past few seasons. As far as I could tell the characters hadn't changed much, except now that Mr. Garrison seems to have become Ms. Garrison. At any rate, the episode was about looks-ism and intolerance, but in a much more militant and hateful way than the American Dad episode. Still, it was good viewing.
Workout 8/20
NROL Fat Loss II, Workout B5, 30 seconds rest after each exercise
Snatch Grip Deadlift 3x8@150 (substituted dumbbell DL)
T Pushup 3x8@5 (previous editions had weight in one hand - this time weight in both)
Split Squat (4 second hold) 3x8
Underhand Lat Pulldown 3x8@100
Deadlift w/Row 3x8@42.5
Lower Body Russian Twist 3x8
Notes:
The deadlift is coming along nicely, and I'm very much learning the importance of doing warmup sets before doing the work sets. Very happy with this one.
I'm also quite pleased with the T-pushup, as now I'm using weights in both hands to do it. Granted, it's a small weight, but it's a start. For whatever reason, doing the exercise using only one dumbbell is easier - not sure if it's because one side is done and then the other.
Some gains in the split squat - I find I can do the sets (with the 4 second hold but without the press) with my right leg unaided, but the left leg still needs some help with balancing. Still, this is a LOT better than when I started, so I'm happy about it.
I kept the lat pulldown at 100 and I think I did the right thing. Much more control this time around, so I think I will increase to 110 for B6.
The deadlift with the row continues to confound - it always seems like I should be using a lot more weight than I do, but still, I was able to increase, even if just by 2.5 lbs on each side.
Today was the first day I did all three sets of the lower body Russian twist unmodified (at least not intentionally, and to the limit of my current flexibility), so definitely a score in the plus column.
I'm quite happy with this workout - the 30 second rest proved to be more of a factor in B than in A. And although it's still a butt-kicker, it's not the soul-destroyer it once was, so I can say I've definitely made progress.
Metabolic Overdrive
3 Rounds 6.0/4.0, 6.0/3.0, 6.0/3.0
NROL Fat Loss II, Workout B5, 30 seconds rest after each exercise
Snatch Grip Deadlift 3x8@150 (substituted dumbbell DL)
T Pushup 3x8@5 (previous editions had weight in one hand - this time weight in both)
Split Squat (4 second hold) 3x8
Underhand Lat Pulldown 3x8@100
Deadlift w/Row 3x8@42.5
Lower Body Russian Twist 3x8
Notes:
The deadlift is coming along nicely, and I'm very much learning the importance of doing warmup sets before doing the work sets. Very happy with this one.
I'm also quite pleased with the T-pushup, as now I'm using weights in both hands to do it. Granted, it's a small weight, but it's a start. For whatever reason, doing the exercise using only one dumbbell is easier - not sure if it's because one side is done and then the other.
Some gains in the split squat - I find I can do the sets (with the 4 second hold but without the press) with my right leg unaided, but the left leg still needs some help with balancing. Still, this is a LOT better than when I started, so I'm happy about it.
I kept the lat pulldown at 100 and I think I did the right thing. Much more control this time around, so I think I will increase to 110 for B6.
The deadlift with the row continues to confound - it always seems like I should be using a lot more weight than I do, but still, I was able to increase, even if just by 2.5 lbs on each side.
Today was the first day I did all three sets of the lower body Russian twist unmodified (at least not intentionally, and to the limit of my current flexibility), so definitely a score in the plus column.
I'm quite happy with this workout - the 30 second rest proved to be more of a factor in B than in A. And although it's still a butt-kicker, it's not the soul-destroyer it once was, so I can say I've definitely made progress.
Metabolic Overdrive
3 Rounds 6.0/4.0, 6.0/3.0, 6.0/3.0
Last edited:
Workout 8/21
Spinning
All terrain ride today - which is kind of like doing intervals. I've been noticing I'm having a harder time getting my heart rate up at the beginning of class. I'm hoping it's because my cardiovascular system is getting better, and it's not my legs being weaker from the previous day's workout.
Spinning
All terrain ride today - which is kind of like doing intervals. I've been noticing I'm having a harder time getting my heart rate up at the beginning of class. I'm hoping it's because my cardiovascular system is getting better, and it's not my legs being weaker from the previous day's workout.