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How is your progress in numbers going Stingo? How is your body composition with all this lifting? I notice changes in my little 2 time a week lifting so I can imagine you're seeing some great results?
My Diary
- Thread starter stingo
- Start date
Well I've only just started the new training/nutrition, so I think it's too early to tell. I can say that my pants are seeming looser which I'm taking as a good sign.
Workout w/Trainer 4
Warmup: 5 min Rowing
Barbell Bench Press - 2x10@20/15 + bar (see below)
Deadlift - 2x10@45/25+bar (see below)
(Stairs)
Reciprocal (Lat Pulldown/Shoulder Press Combo) 2x15@Plate 7/12
Straight-arm push down - 5 plates 2x10
Medicine Ball Throw & Squat 2x15
Stairs
T-pushups - AMRAP
Notes:
Barbell Bench Press - Today's twist was partly using uneven weights to create a different stimulus for the body to adapt to. To do this, he put 20lbs on one side of the barbell and 15lbs on the other. Just enough to make the difference noticeable.
Deadlift - This was fhe first time I'd used a hex bar to lift - it was pretty cool. Here also the wieghts added were different on each side - 45 on one side, 25 on the other. I think I felt this modification most in the upper abs, I suppose for balancing and holding the weight in place.
Stairs - I listed these twice, because the second time was when they were officially done for my workout, but the first time I'd listed them was for having to get from the basement to the fifth floor on the stairs. So while not part of the official workout per se, I decided to count them as exertion on my part.
Reciprocal (Lat Pulldown/Shoulder Press) - Went lighter on these so as not to piss off my wonky shoulder. Might have gone a little heavier but didn't want to take any chances.
Straight-arm pushdown - a new variation to me. Rather than keeping the upper arms down and just moving the lower arm, here I used my whole arm for the pushdown. Pretty fun variation.
T-pushups - these were difficult due to my shoulder - apparently the left chest muscle has decided to play the same games. I should do better with these once that area is healed.
Overall - Another challenging, interesting workout. If nothing else, he (Tim, my trainer) seems to have a pretty good grasp on what I can do, since I've yet to find something so hard as to be not able to complete it. Which of course is not to say that it was easy, but I did it. I'm glad I decided to stick with him as I think it's going to be an interesting ride.
Warmup: 5 min Rowing
Barbell Bench Press - 2x10@20/15 + bar (see below)
Deadlift - 2x10@45/25+bar (see below)
(Stairs)
Reciprocal (Lat Pulldown/Shoulder Press Combo) 2x15@Plate 7/12
Straight-arm push down - 5 plates 2x10
Medicine Ball Throw & Squat 2x15
Stairs
T-pushups - AMRAP
Notes:
Barbell Bench Press - Today's twist was partly using uneven weights to create a different stimulus for the body to adapt to. To do this, he put 20lbs on one side of the barbell and 15lbs on the other. Just enough to make the difference noticeable.
Deadlift - This was fhe first time I'd used a hex bar to lift - it was pretty cool. Here also the wieghts added were different on each side - 45 on one side, 25 on the other. I think I felt this modification most in the upper abs, I suppose for balancing and holding the weight in place.
Stairs - I listed these twice, because the second time was when they were officially done for my workout, but the first time I'd listed them was for having to get from the basement to the fifth floor on the stairs. So while not part of the official workout per se, I decided to count them as exertion on my part.
Reciprocal (Lat Pulldown/Shoulder Press) - Went lighter on these so as not to piss off my wonky shoulder. Might have gone a little heavier but didn't want to take any chances.
Straight-arm pushdown - a new variation to me. Rather than keeping the upper arms down and just moving the lower arm, here I used my whole arm for the pushdown. Pretty fun variation.
T-pushups - these were difficult due to my shoulder - apparently the left chest muscle has decided to play the same games. I should do better with these once that area is healed.
Overall - Another challenging, interesting workout. If nothing else, he (Tim, my trainer) seems to have a pretty good grasp on what I can do, since I've yet to find something so hard as to be not able to complete it. Which of course is not to say that it was easy, but I did it. I'm glad I decided to stick with him as I think it's going to be an interesting ride.
Hello Tom,
look at u..your face is unrecogniseabley slim..u look way too young in this pic in late 30s maybe..are u going to post your progress pics?
congrtas on getting this far
There's a link to them buried somewhere in this log (page 106?) - I'd link 'em but I can't access the pic site from work.
They're at least a few pages off 106, I think, 'cause I wasn't able to find them.
Anyway, just wanted to pop in and say great job. Looks like you've been plugging away the whole time I've been playing guitar hero and eating mass quantities of pizza. Your persistence is very admirable.
Edit: Ah, it was Page 109, for anyone else who wanted a look. I see definite improvements. I used to get the same way. Others would look and go, "Wow! You've lost weight. It's obvious." And I'd argue. That's why I'm letting the software make the decisions for now, haha. Anyway, keep up the good work. With your consistency and a long enough timeline, success is inevitable.
Anyway, just wanted to pop in and say great job. Looks like you've been plugging away the whole time I've been playing guitar hero and eating mass quantities of pizza. Your persistence is very admirable.
Edit: Ah, it was Page 109, for anyone else who wanted a look. I see definite improvements. I used to get the same way. Others would look and go, "Wow! You've lost weight. It's obvious." And I'd argue. That's why I'm letting the software make the decisions for now, haha. Anyway, keep up the good work. With your consistency and a long enough timeline, success is inevitable.
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They're at least a few pages off 106, I think, 'cause I wasn't able to find them.
Anyway, just wanted to pop in and say great job. Looks like you've been plugging away the whole time I've been playing guitar hero and eating mass quantities of pizza. Your persistence is very admirable.
Edit: Ah, it was Page 109, for anyone else who wanted a look. I see definite improvements. I used to get the same way. Others would look and go, "Wow! You've lost weight. It's obvious." And I'd argue. That's why I'm letting the software make the decisions for now, haha. Anyway, keep up the good work. With your consistency and a long enough timeline, success is inevitable.
I was surprised I was that close on the page number.
And thanks - yes, if nothing else, I try to work out consistently, which I figure is one of the greatest long term assets. Thanks for stopping by.
You've not looked closely then lol - there are a couple in there that were taken last week or thereabouts.
Hey Tom...how's it goin?
Hi Jen - long time no see/talk. Doing ok thanks - how've you been?
Awesome, man!
Kickin' it, Ross Enamait style!
Circuitx3, Rest 2 minutes between circuits
Pushupsx20
Body Rows (substitute inverted rows)x8@40(e)
Bodyweight Squatsx25
Hamstring Curls (single leg from the floor)x10
Pike Press (knees from bench)x8
Plus (done after the circuits, in straight sets, rest not measured, but most likely between 30 and 60 secs)
Swiss Ball Crunches (feet on bench) 2x15
Reverse Crunches (medicine ball between knees) 2x15@12
Pull-ups 2x12@-250
Yes! My first Ross workout! I don't know why I'm so thrilled but I am... I guess I always figured they were beyond me. Granted, this is Day 1, beginner program, but not having done this sort of program before I considered it appropriate. I had to make substitutions based on equipment (inverted rows) and ability (hamstring curls and pike press), but I did do the stated reps. I probably could've gone higher with the weights on the rows, but that's ok - next time. The pushups were the hardest - the last time through the circuit I didn't know if I'd be able to make it through to 20 without a rest, but I JUST did it. The pike press was next, being a new exercise, but I got through it. So, it was a challenging, and fun workout - I'll have to take to learning the other exercises so I can do more of the programs.
Circuitx3, Rest 2 minutes between circuits
Pushupsx20
Body Rows (substitute inverted rows)x8@40(e)
Bodyweight Squatsx25
Hamstring Curls (single leg from the floor)x10
Pike Press (knees from bench)x8
Plus (done after the circuits, in straight sets, rest not measured, but most likely between 30 and 60 secs)
Swiss Ball Crunches (feet on bench) 2x15
Reverse Crunches (medicine ball between knees) 2x15@12
Pull-ups 2x12@-250
Yes! My first Ross workout! I don't know why I'm so thrilled but I am... I guess I always figured they were beyond me. Granted, this is Day 1, beginner program, but not having done this sort of program before I considered it appropriate. I had to make substitutions based on equipment (inverted rows) and ability (hamstring curls and pike press), but I did do the stated reps. I probably could've gone higher with the weights on the rows, but that's ok - next time. The pushups were the hardest - the last time through the circuit I didn't know if I'd be able to make it through to 20 without a rest, but I JUST did it. The pike press was next, being a new exercise, but I got through it. So, it was a challenging, and fun workout - I'll have to take to learning the other exercises so I can do more of the programs.
So I was thinking the other day what an accomplishment losing 120 lbs really is. You should be resident inspiration for this site.
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Thanks - like I said, I've not been consistently great, but I have been greatly consistent.
Personal Training Program 1, Workout 9
All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.
Rowing Machine: 5 Minute warmup
A: DB Clean & Jerk: 2x10@30 (+2 reps)
B: Stairs (2 at a time): 3 Flights x 4
C: Plank, 30 secs, 45 secs, 2 minutes
D: Renegade Row: 2x8@15 (6 each side (+1 each side))
E: Lat Pull/Shoulder Press Combo 2x8@80/30
F: Saxon Side Bend 2x10@12
G: Medicine Ball Lift (from floor) 2x10@12
H: Pullups 1x15@-250, 1x12@-250 (+6 reps total)
DB Clean and Jerk - added a couple of reps each set, but still need to be able to squat fully on each rep.
Stairs- stronger today, but balance was weak. If I could get the two of them at the same time I'd have something.
Plank - took a longer rest between the 2nd and 3rd sets, but was able to stay up for the two minutes. Will have to keep a tighter rein on rest periods for this and other exercises in the workout.
Renegade Row - added another rep per set with the same weight. Tough but doable.
Lat Pull/Shoulder Press Combo - I misread my log, thinking I'd done 15 reps at 70/25, so I upped the weights and reduced the rep range to 8. Works for me.
Saxon Side Bend - I think form is coming along with this one, so I'm keeping it at the same weight until I feel comfortable with the technique.
Medicine Ball Lift - there's a sticking point in this one, which is just getting it off the floor. If I can do that I can do the rest of the repetition.
Pullups - I think the rather liberal rest periods this workout were responsible for the increase in reps, but I'll take what I can get.
Overall - I'm happy with this workout, though it was pointed out to me that maybe there could be some hamstring work put in.
All rests 30 secs, all weights per hand (dumbbells) unless otherwise noted.
Rowing Machine: 5 Minute warmup
A: DB Clean & Jerk: 2x10@30 (+2 reps)
B: Stairs (2 at a time): 3 Flights x 4
C: Plank, 30 secs, 45 secs, 2 minutes
D: Renegade Row: 2x8@15 (6 each side (+1 each side))
E: Lat Pull/Shoulder Press Combo 2x8@80/30
F: Saxon Side Bend 2x10@12
G: Medicine Ball Lift (from floor) 2x10@12
H: Pullups 1x15@-250, 1x12@-250 (+6 reps total)
DB Clean and Jerk - added a couple of reps each set, but still need to be able to squat fully on each rep.
Stairs- stronger today, but balance was weak. If I could get the two of them at the same time I'd have something.
Plank - took a longer rest between the 2nd and 3rd sets, but was able to stay up for the two minutes. Will have to keep a tighter rein on rest periods for this and other exercises in the workout.
Renegade Row - added another rep per set with the same weight. Tough but doable.
Lat Pull/Shoulder Press Combo - I misread my log, thinking I'd done 15 reps at 70/25, so I upped the weights and reduced the rep range to 8. Works for me.
Saxon Side Bend - I think form is coming along with this one, so I'm keeping it at the same weight until I feel comfortable with the technique.
Medicine Ball Lift - there's a sticking point in this one, which is just getting it off the floor. If I can do that I can do the rest of the repetition.
Pullups - I think the rather liberal rest periods this workout were responsible for the increase in reps, but I'll take what I can get.
Overall - I'm happy with this workout, though it was pointed out to me that maybe there could be some hamstring work put in.
fantabulous tom!