I am completely tired of counting calories. I have been doing it for about three months now and im sick of it. But counting calories was my way of being accountable for what i ate and drank. So now instead of weighing and logging everything i will keep a journal on JSF where I note good days and bad days. I feel I am better prepared to do this now after learning portion control and how to eat clean by logging my foods. I will continuw to eat well and exercise 4-5 times a week and see how it goes. I have lost fifteen pounds and 6% bf and i intend to continue the trend. I also need to establish clear goals for myself. Ill do that here as well and keep my progress logged here. Here are my current stats:

Height:6'-6"
Weight:230
BF: 25%
Ill edit this to include measurements tonight.

Goals for June 1
Weight:225
BF:23%
Again will update measurements later.

After the first month i will revaluate and decide if i really doneed to count calories. If i ever go on a serious cut or bulk i will count them but for overall levels of fitness i dont think i need to anymore. Thanks to all those out there who have put up informative postings. I have learned a lot and hope to learn a lot more. The first fifteen pound wouldnt have been possible without the help i recieved.

Alright so my first day of not logging everything i eat did not go well. i attacked my sons Easter basket. Time to move on. I packed lunch for work and brought a couple snacks today. Same thing i have done for the last few months but it took a lot less time not weighing everything and all. The serving sizes look about the same so we shall see how it goes. My goal is not a very strict one so i should have no problem meeting it. I also stopped taking creatine yesterday. I had been using it about a month and thats enough for now. I might want to reconsider my weighloss goal for the month and drop it a little taking into account the five pounds or so of water i should drop. I still have to update those measurements.

still havent done those updated measurements yet. i did lose three pounds in two days of water from stopping the creatine. i took a couple quick measurements and my arms are the same size but i lost a half inch at my waist. well see how it goes as my body gets rid of the rest of the creatine. eating is going well without counting calories. training this week will only be one day of weight lifting. got a little lazy. i hadnt missed a day in a few weeks though so maybe it was time to take a break anyway. next week back to the regular routine 3x weight 2x cardio. im going to do the cardio in the morning before work. classes ended this week so i will have more free time coming up to fit in my weight lifting. next month i will be getting out at noon on fridays from work so that will be a perfect time to lift.

no noticable difference since the creatine is gone. its been a week now. i also took the entire week of from the gym last week and i am ready to get back after work today. my weight was down to 228 yesterday morning and up to 230 this morning from the large amount of salt and sugar yesterday. i started chewing nicotine gum today too instead of smoking. well see if it lasts this time. if i do succeed this time it will really help boost my energy level and maybe i can start getting out of bed for early a.m. workouts.

so much for the gum. went to get gas and picked up a pack. just didnt care enough. i have to realy want to quit. im not ready yet to make the mental commitment. it just isnt as simple as i wont smoke today. on to the measurements.

4/16/2004

Height 6'-6"
Weight 230.5
BF 25%
Waist 40 3/4"
Hips 40"
Forearms 12 1/2"
Arms 15 1/8"
Thighs 25 1/8"
Calves 16"
Chest 44"

now more current ones. 26 days later.

5/11/2004

Height obviously
Weight 230
BF 22%
Waist 40" measured at belly button
Hips 39 3/4" measured where i wear my pants
Forearms 12 5/8"
Arms 15 5/8"
Thighs 25"
Calves 15 7/8"
Chest 44 1/2"
if anyone reads this if i am measuring in the wrong places please correct me thanks

For just under four weeks those are good gains. I am especially happy to see the bf% down three points but the weight only down a half pound. I went down a notch in my belt just this morning too. I wont worry about my goal of 225 by the first as long as the body fat number keeps dropping. I dont believe that number is correct. That seems like a quick drop and it varies a lot throughout the day. The measurements were taken at the same time though. Im using it only as a point to gauge my progress with. Im going to listen to Swolecat and really pay attention to how my clothes fit more than anything else. All the other number seem to be going in the correct direction so i am pleased.
Time to take pictures. Im not posting them until i am pleased with the results so it will be at least two more months. I still have a round belly. I sure would love that weight to stay at 230 and have the bf% keep dropping. I dont think thats realistic. Time will tell. Thanks for everyones support. You all have mine.

so i took those pictures after i posted last night. suttle changes. not like many of the massive body overhauls i see here. my love handles were definetly smaller. They are loosing that rounded look. The side view shows that my stomach is flatter too. I expected to see a bigger difference in the pictures but i guess a 3% drop in bf isnt that noticable at this point. I am happy with these changes and will continue on as planned.

New lows in the weight department this morning. I went down to 227 seemingly overnight. The bf% said 24%. These are just water fluctuations. The general trend is down. The inportant part is I put on a pair of pants that had no business being in my closet in January. They were a little snug but they fit without any stomach sucking or anything. I am starting a new training routine on Sunday. I will be keeping my general progress here and detailed progress at the forums on Jeremies site www.naturalphysiques.com Here is the link to the workout I will be doing for anyone who might be interested. http://www.getbuffed.net/pagetwo.htm Click on click here at the bottom and then articles page near the top. It is radically different from anything I have ever done before so I am expecting good results.

SETBACK!!! i unjured my shoulder the other day pushing my mouse around. just a little pop as i pushed the mouse from a slouched position. ill be sitting straight from now on. i think i may need to develop my posterior deltoids before starting the upper body training program. there is a warning in the text about this program if the rear delts are under developed. it pretty much says straighten that out first before plowing ahead. i made the mistake of working out the next day because it didnt hurt anymore. well the following day the pain was worse than before. i am not going to start the upper body training this week. i will proceed as planned with the lower body and give the shoulder the week off. the following week i will start a program for the upper body to corect this problem before it gets any worse. when i am satisfied with the delts development i will start ian kings upper body program. now im off to see if i can find a workout by ian to correct my problem. this is my 150th post so now i am a senior member. WooHoo. Hope i have earned.

bump

My this is old. Fortunately I have learned a few things in the mean time and made a few changes. Im not going to start a new journal because life doesn't work that way. Im just going to add to this one.

I have a cold and I am taking a day or two off from exercising to get better.

We are off to one hell of a start.

bump.

This cold never really grabbed a hold of me and I am feeling better today than yesterday so to the gym I go. I am starting off this weeks workouts with legs and arms. I have not directly worked my arms or calves on a consistent basis in months. I will for the next four weeks on leg day. Todays workout will look something like:

Squats -

2x135x10
2x225x5

Calves -

lever type standing calf raise

Triceps -

dips (bodyweight sets of ten until failure)
skull crushers

biceps -

ez bar curl
preacher curl

No idea how much weight/reps I will use on the arm or calf work. Ill probably grab 50#ers on arms and 200# on calf raise and go from there.

Eats today:

- breakfast burrito (eggs, sausage, red pepper, cheese, wrapped in a flour tortilla and browned in a pan)
- yogurt
- ham and cheese on pumpernickel/rye
- green apple
- banana
- PWO
- chicken, brown rice, green beans, pesto sauce, roasted red peppers, glass red wine w/ dinner
- ground flax
- raw baby carrots
- coffee w/ cream and sugar

Portions are cutting sized right now. A couple inches (3) have crept up on my waist and I am slowly dropping those back off. Mostly due to lack of cardio since it is too cold to go ride my bike outside. Spring is on the horizon.

Big day tomorrow so I need to get in bed early(9pm) and gets lots of rest.

Puxatawny Phil (http://groundhog.org/prediction/) says spring is coming early this year. We have not had winter yet here in CT. I want to make at least one snowman taller than me and some huge friggin' snow angels with my kids.

Good work out the other day, exactly as planned. Off to the gym tonight to do my back. Im working on doing 20 close grip chin ups. Now I can do four but I continue on doing negative only reps until I get to ten and then a second set of 10 negatives. I am going for five full reps tonight before I start the negative. After that

barbell bent over row

barbell pullovers

seated cable row w/ scapular retraction

Eating is very good for my standards. I have been eating healthy food 97.356% of the time for months now and I feel great.

I did not eat well Saturday or Sunday night.

My gym schedule is a little off and I am a day behind if there is such a thing. I am giving blood today so that is going to push me a little further off schedule and going to force me to adjust my split for this week to accommodate the missed workout last week. No problem. It happens all the time. The gym is not my number one priority and I have to be flexible with all the demands that I place on myself and my time.

I'm making up a new routine for March and April. I'm going to do HIT. I have not done it in years for more than a workout or two. Ill probably do about six weeks of it.

I need to eat more.

I need to eat more.
Put peanut butter on everything.:tu: That's the only thing that's worked for me.

Put peanut butter on everything.:tu: That's the only thing that's worked for me.

Yum! Peanut butter. This could be dangerous as peanut butter goes with virtually everything. Thanks Guava.

Yum! Peanut butter. This could be dangerous as peanut butter goes with virtually everything. Thanks Guava.

be careful... its very addictive (seriously...look in my fitday log :lol:)... ok, break time.. time for some peanut butter :drool:
oh... dont e-vah buy almond butter.... way too good

Yum! Peanut butter. This could be dangerous as peanut butter goes with virtually everything. Thanks Guava.


Agreed. Even things which would previously be considered inedible are somehow tolerable with peanut butter. See "celery" for more details.

be careful... its very addictive (seriously...look in my fitday log :lol:)... ok, break time.. time for some peanut butter :drool:
oh... dont e-vah buy almond butter.... way too good

I picked up almond butter at the store a few times and put it back because its expensive.

Agreed. Even things which would previously be considered inedible are somehow tolerable with peanut butter. See "celery" for more details.

You're speaking my language.

http://static.flickr.com/3/4472324_82a4f4be6c_m.jpg

More food the last two days. Gym in about two hours. I can't wait to get there.

I was so damn excited about doing HIT for some reason I figured why wait and jumped right into it last night. It kicked my ass. Half way through my chest was heaving and it started to burn. I took a few minutes and got a drink of water before jumping into the second half. I got home and wrote up a HIT routine last night to keep things more structured. Ill do this routine for four weeks and see where I stand after that.

I was so damn excited about doing HIT for some reason I figured why wait and jumped right into it last night. It kicked my ass. Half way through my chest was heaving and it started to burn. I took a few minutes and got a drink of water before jumping into the second half. I got home and wrote up a HIT routine last night to keep things more structured. Ill do this routine for four weeks and see where I stand after that.


What sort of HIT training routine are you doing? Splits, full body, circuits or straight sets?

What sort of HIT training routine are you doing? Splits, full body, circuits or straight sets?

Full body. 12 sets of 8-12 reps with 12 exercises per workout. Three times per week. The exact same stuff that rtestes offers up all the time.

I was so damn excited about doing HIT for some reason I figured why wait and jumped right into it last night. It kicked my ass. Half way through my chest was heaving and it started to burn. I took a few minutes and got a drink of water before jumping into the second half. I got home and wrote up a HIT routine last night to keep things more structured. Ill do this routine for four weeks and see where I stand after that.


I need to see this HIT routine you speak of. I am stuck in the split workout mindset. Help. :blank:

I need to see this HIT routine you speak of. I am stuck in the split workout mindset. Help. :blank:

I have it in my notebook at home. Just to give you an idea, I did my best to keep it balanced and I have three supersets per workout. Ill type it up for you tonight.

I have it in my notebook at home. Just to give you an idea, I did my best to keep it balanced and I have three supersets per workout. Ill type it up for you tonight.

If you have a chance to type it up thats awesome, but dont feel obligated. I figured you already had it typed up.

I am just trying to figure out what to do next and am in a bit of a rut...

If you have a chance to type it up thats awesome, but dont feel obligated. I figured you already had it typed up.

I am just trying to figure out what to do next and am in a bit of a rut...

HIT is definitely an option. The more unlike your current workout the better. I do most of my thinking on paper but I can type that up tonight no problem.

Full body. 12 sets of 8-12 reps with 12 exercises per workout. Three times per week. The exact same stuff that rtestes offers up all the time.

What kind of rest intervals have you built in for that kind of volume? 12 sets X 8/12 reps = 96/144 reps X 12 exercises. How long does it typically take to do a routine?

What kind of rest intervals have you built in for that kind of volume? 12 sets X 8/12 reps = 96/144 reps X 12 exercises. How long does it typically take to do a routine?

Its more like 10 reps on average per set. So its much safer to say there are 122 reps. There is nearly no rest between sets. Only as much time as it takes to set up for the next exercise. Last night I was done in about 30 minutes. An hour all together with a light cardio and rotator cuff warm up and stretching at the end to cool down.

edit: 12 sets total. one set per exercise. i wasnt clear.

HIT is definitely an option. The more unlike your current workout the better. I do most of my thinking on paper but I can type that up tonight no problem.

Awesome! That would be a big help...thanks!

I think you're going to enjoy the change to a HIT type workout. I altered what I previously was doing based on input from Rtestes and reading Darden's book. I still sometimes get my ass kicked, but I really appreciate the effectiveness of the workout and how it has freed up some time for me without any negative health consequences.

I think you're going to enjoy the change to a HIT type workout. I altered what I previously was doing based on input from Rtestes and reading Darden's book. I still sometimes get my ass kicked, but I really appreciate the effectiveness of the workout and how it has freed up some time for me without any negative health consequences.

I have Dardens latest book. I also had read his Nautilus Training book many years ago. I got away from it because most people didnt do it and I was laughed at more than once for doing of single set of every machine. I am glad to see more people than I thought are trying it out.

OK Ryanator. My split. I shouldn't have called them supersets before as supersets are by definition exercises paired with no rest between the sets but HIT has no rest anyway. I should have said deliberate antogonistic pairings. These three workouts are scheduled for T,Th, and Sat. They are all total body but each one focuses more on vertical push/pull, horizontal push/pull, and legs. Each workout had a focus so that I could utilize prexhaustion techiniques. No deadlifting as I belong to that infamous no deadlifting allowed gym here in CT.

Vertical Focus

DB Pullover
DB seated lateral raise
Db Shoulder Press w/ palms in
Lat Pulldown behind neck
Barbell Military Press
Lat Pulldown
Squat
Good Morning
Dip
Bench Press
Bent over row
reverse grip bicep curl

Horizontal Focus

Reverse fly
DB Fly
DB row
DB Bench Press
Cable Row
Bench press w/ feet off floor and on bar
Leg curl
Leg Extension
Military Press
Pull up
Standing calf raise
Russian Twist

Lower Focus

Leg Curl
Leg Extension
King Deadlift
Single Leg Squat
Squat
Roman Chair
fly
bent over row
hammer curl
skull crushers
seated calf raise
crunches

Im going to review it one more time this weekend to check for balance but I think it is fine. If I change anything I will let you know what and why.

I did HIT again today. I did not get my ass kicked again but I used less compound movements and more isolation. It was still a tough but brief workout. Its going to take a little time to build up to the intensity that I am after with all this compound and prexaustion I plan to get started with on Tuesday.

Yesterday 6pm - opened a can of corn and there was a mealworm floating on top

Today 7am - my car develops an exhaust leak

Today 6pm - Had the local Honda dealer pull the bait and switch on me.

Today 6:30 - Hit a racoon with the other car

Today 6:31 - Tried to get a the windshield washer fluid back into the car that was spilling on the floor

Today 7:30 - Realized that no amount of duct tape could fix either car

I can't wait for tomorrow. :spaz:

Yesterday 6pm - opened a can of corn and there was a mealworm floating on top

Today 7am - my car develops an exhaust leak

Today 6pm - Had the local Honda dealer pull the bait and switch on me.

Today 6:30 - Hit a racoon with the other car

Today 6:31 - Tried to get a the windshield washer fluid back into the car that was spilling on the floor

Today 7:30 - Realized that no amount of duct tape could fix either car

I can't wait for tomorrow. :spaz:

That's a good day to get behind you. What kind of bait and switch did the dealer pull?

I hope that today is going better.

That's a good day to get behind you. What kind of bait and switch did the dealer pull?

I hope that today is going better.

Today is fine. Days like that happen. Thanks for asking.

My wife called about a Honda Odyssey and when we got there three hours later it was sold.

I had called about a strikingly similar Odyssey and spoke with a different salesman a week earlier. I went there the same day I called and it was sold "ten minutes ago".

Of course they had plenty of more expensive used ones for us to look at. I am pretty sure this specific car does not exist.

Yesterday 6pm - opened a can of corn and there was a mealworm floating on top

Yuck! Oh well I bet it's loaded with protein. ;)

Today 7am - my car develops an exhaust leak

Get it fixed ASAP! That's dangerous, especially if you pass out while in the car.

Today 6pm - Had the local Honda dealer pull the bait and switch on me.

Don't do business there again and call your local BBB to complain.

Today 6:30 - Hit a racoon with the other car

Refer to my first post. :D

Today 6:31 - Tried to get a the windshield washer fluid back into the car that was spilling on the floor

Stuff is pretty cheap, don't sweat it.

Today 7:30 - Realized that no amount of duct tape could fix either car

Funny, I plan to use duct tape and build a castle out of cardboard with my 5 year old daughter this weekend. Duct tape can do anything. :tu:

I can't wait for tomorrow. :spaz:

You listed only the bad things that happened in your day, what about all the good things?

You listed only the bad things that happened in your day, what about all the good things?

Yesterday was all bad. I don't really care so much as I just felt it was ironic how in those 24 hours or so things kept happening. Today however I am kicking ass and taking names.

Yesterday was all bad. I don't really care so much as I just felt it was ironic how in those 24 hours or so things kept happening. Today however I am kicking ass and taking names.

Way to turn it around! A complete 360 in 24 hours. :nod:

Yuck! Oh well I bet it's loaded with protein. ;)

Funny, I plan to use duct tape and build a castle out of cardboard with my 5 year old daughter this weekend. Duct tape can do anything. :tu:



With some duct tape and WD40 a person could rule the world.


My wife called about a Honda Odyssey and when we got there three hours later it was sold.

I had called about a strikingly similar Odyssey and spoke with a different salesman a week earlier. I went there the same day I called and it was sold "ten minutes ago".

Of course they had plenty of more expensive used ones for us to look at. I am pretty sure this specific car does not exist.

I would go to a different dealer and stay away from this one. If they're not reputable now, when they want your $$, how bad do you think they'll be after they have it and there's some issue with the car? Vote against them with your wallet and give your cash to a dealer that you feel comfortable dealing with. Hopefully there's another one not too far away.

I would go to a different dealer and stay away from this one. If they're not reputable now, when they want your $$, how bad do you think they'll be after they have it and there's some issue with the car? Vote against them with your wallet and give your cash to a dealer that you feel comfortable dealing with. Hopefully there's another one not too far away.

There are lots of dealers around here. There are ten that are not too far away and five that are an easy drive. Sorry to disappoint you Seltzer but I will still peruse their lot. If they have a car that fits my criteria and is in my budget I will negotiate. I am always in control in negotiations because it is my money so there underhanded tactics don't scare me in the least. Used car salesman are the worst with realtors running a close second.

Mini goal for the next four weeks: Complete my next twelve scheduled workouts as designed.

Mu goals are bigger than that but I have to break them down into smaller parts focusing on the process and not an end result.

Last night at the gym was very busy. I was unable to do all of the exercises that I wanted. The only barbell work (my favorite) that I was able to do was flat bench. With HIT I can't wait around so I would jump to the next best exercise. Seemed that the only thing was consistently open was the machines so I went with it. I was actually in a way relieved because these workouts are so intense but having lower intensity does not give me the maximum benefit I am after. I started creatine as well yesterday since it will help me through these next four weeks.

Next twelve scheduled workouts:

2/17 - DONE
2/20 - DONE
2/22 - DONE
2/24 - DONE
2/28 - DONE
3/2 - DONE
3/3-4 -DONE
3/7 - DONE
3/9 - DELAYED TO 3/13
3/12 - DELAYED TO 3/14
3/13 - DELAYED TO 3/15
3/15 - DEALYED TO 3/16

are the dates to keep you on target?

I have weekly plans too but though i usually get in the Number of workouts planned, injuries and work comitments always make me alter my schedule :) The gym not opening til 9.00 AM when i leave the house at 7.10 means the only early morning workouts pre dawn are runs :)

are the dates to keep you on target?

I have weekly plans too but though i usually get in the Number of workouts planned, injuries and work comitments always make me alter my schedule :) The gym not opening til 9.00 AM when i leave the house at 7.10 means the only early morning workouts pre dawn are runs :)

:nod: I'm going to edit that post as each one is completed.

Like you I often alter my plans but they often get altered into two days of weight training a week instead of three. Fortunately for me the gym opens at 5am so I can always go around six and still make it to work on time. I don't have an excuse other than injury or illness.

A good workout today to kick off those dozen. Eleven more to go. I was really running out of steam towards the end. One of the last exercises I did was dips and I was only able to do five bodyweight ones. I can do more than twenty usually and I had not done any direct tricep work beforehand. I was just running out of energy and all my lifts towards the end were suffering for it. I can't wait for the improvements in endurance that are bound to come from this.

We bought a car today. We have room for the family now. We went from packing the four of us into a civic to seating us comfortably with room for stuff in an odyssey. We got the car for 4500$ below msrp and it was the best deal we have seen so far. Of course I got an email from a Toyota dealership offering us a newer Sienna with 25k lower miles for a great price to start negotiations. I didnt check my email this morning and missed it. Oh the irony.

We bought a car today. We have room for the family now. We went from packing the four of us into a civic to seating us comfortably with room for stuff in an odyssey. We got the car for 4500$ below msrp and it was the best deal we have seen so far. Of course I got an email from a Toyota dealership offering us a newer Sienna with 25k lower miles for a great price to start negotiations. I didnt check my email this morning and missed it. Oh the irony.What year model did you end up with? Do the seats in the rear collapse into the floor? I bought our Sienna in 2000. It was tied with the Odyssey for best minivan by Consumer Reports, but the two Odysseys at the dealership both had broken seats, so I took it as a bad omen. I tried to locate a used Sienna, but the dealer told me "You wont find a used Sienna less than 7 years old. People like them too much and they are very durable." We still love ours, and I'm planning to hang onto it another 5 years if it makes it. :p

What year model did you end up with? Do the seats in the rear collapse into the floor? I bought our Sienna in 2000. It was tied with the Odyssey for best minivan by Consumer Reports, but the two Odysseys at the dealership both had broken seats, so I took it as a bad omen. I tried to locate a used Sienna, but the dealer told me "You wont find a used Sienna less than 7 years old. People like them too much and they are very durable." We still love ours, and I'm planning to hang onto it another 5 years if it makes it. :p

Hi Guava. It's a 2002. The rear seats do fold down into the floor. Everything seemed to be in perfect working order until we had it out for an extended period yesterday. It needs some transmission work. It's under warranty.

The Sienna is actually higher rated now because of the Odyssey transmissions. There is a problem with second gear so Honda recalled them. Mine was supposedly fixed but guess which gear I am having trouble with.

There are tons of both the Siennas and Odysseys out there now. The good ones disappear off the lots quickly however. They are both extremely popular and good cars. I don't think you can go wrong either way.

Hi Guava. It's a 2002. The rear seats do fold down into the floor. Everything seemed to be in perfect working order until we had it out for an extended period yesterday. It needs some transmission work. It's under warranty.

The Sienna is actually higher rated now because of the Odyssey transmissions. There is a problem with second gear so Honda recalled them. Mine was supposedly fixed but guess which gear I am having trouble with.

There are tons of both the Siennas and Odysseys out there now. The good ones disappear off the lots quickly however. They are both extremely popular and good cars. I don't think you can go wrong either way.

I hope the tranny issue with the car is resolved. I can imagine that changing from a Civic to a mini van your family must feel as if you now have umlimited amounts of space.

You're completely right about the importance of maintaining a high level of intensity throughout a HIT lifting session. Was last week's crowded workout at the gym an aberration?

I hope the tranny issue with the car is resolved. I can imagine that changing from a Civic to a mini van your family must feel as if you now have umlimited amounts of space.

You're completely right about the importance of maintaining a high level of intensity throughout a HIT lifting session. Was last week's crowded workout at the gym an aberration?

Parts are on order. I am pleased they easily diagnosed a problem and did not just flush the fluids, change the filter, and send me on my way. They found a real problem that is completely fixable and that's exactly what I wanted to hear.

It was an aberration. A lot of people were playing catch up because of the bad weather the day before. I won't be joining them next time at peak hours.

Parts are on order. I am pleased they easily diagnosed a problem and did not just flush the fluids, change the filter, and send me on my way. They found a real problem that is completely fixable and that's exactly what I wanted to hear.

It was an aberration. A lot of people were playing catch up because of the bad weather the day before. I won't be joining them next time at peak hours.

Good and good.

2/12

Building momentum with two behind me. I have a twinge in my back that caused to me slightly alter my workout. I had to do exercises that supported my spine instead of relying on my core and back muscles to do it. I still was able to work the muscles efficiently that I needed to. Tomorrow I expect the twinge to be gone or at least going away. I had pancakes with maple syrup and raisins as a PWO meal. :D

Bought a star fruit at the grocery store. Looking forward to trying it for desert tomorrow night. I might even gets the kids and wife to try it.

http://img183.imageshack.us/img183/1089/starfruitkk8.jpg

2/12

Building momentum with two behind me. I have a twinge in my back that caused to me slightly alter my workout. I had to do exercises that supported my spine instead of relying on my core and back muscles to do it. I still was able to work the muscles efficiently that I needed to. Tomorrow I expect the twinge to be gone or at least going away. I had pancakes with maple syrup and raisins as a PWO meal. :D

Bought a star fruit at the grocery store. Looking forward to trying it for desert tomorrow night. I might even gets the kids and wife to try it.

http://img183.imageshack.us/img183/1089/starfruitkk8.jpg


Keep the momentum up! And be careful about your back. I write this as someone who twinged my lower back last week and when I lifted on Monday I was seriously considering eliminating a couple of exercises. Instead I did a lot (for me) of stretching and eased into the sets. Everything worked out okay this time, but there have been enough times when I hurt myself further. Be smarter than I am.

I don't believe I've ever seen a star fruit and I've never knowingly ate one. What do they taste like?

I don't believe I've ever seen a star fruit and I've never knowingly ate one. What do they taste like?

It wasn't bad but for $2 I think I can do better especially pound for pound. The flavor most closely resembled a grape but not quite as sweet. Theres a few more fruits out there I want to try. Next is the horned melon or whatever else looks interesting at the gorcery store if they don't have that.

http://img187.imageshack.us/img187/4034/hornedmelon01wd8.png

My third workout of these twelve was last night and it was excellent. The fourth is coming up tomorrow. I am looking forward to it. My diet has been perfect although many of you would argue that based upon your definition of perfect.

http://img183.imageshack.us/img183/1089/starfruitkk8.jpg



http://img187.imageshack.us/img187/4034/hornedmelon01wd8.png


I can see Guava now "right clicking" and "saving as" into a folder titled "avatar pics" :lol: :nod: :tu:

I can see Guava now "right clicking" and "saving as" into a folder titled "avatar pics" :lol: :nod: :tu:

Yay tropical fruit!

Fruit is one of the most wonderful things in the world!

I've tried star fruit before, but I don't recall it being very memorable.

I have a canary melon in my fridge right now. The Superstore has been selling pummelo for the incredible price of $1.44 this month; so far I've bought six of them. :D (And no one else in my family eats them.:doh: )

I've tried star fruit before, but I don't recall it being very memorable.


Any memorable recommendations? Canary melons? Small yellow melons with orange/red dots. They have those at our supermarket. I'll get one this weekend and report back to you.

Thanks!

So did I miss it somewhere? Did you say that you do each excersize ONCE? How many reps do you go for?

Looks like a good full body split. I think this fits what I may need to do at this point.

OK Ryanator. My split. I shouldn't have called them supersets before as supersets are by definition exercises paired with no rest between the sets but HIT has no rest anyway. I should have said deliberate antogonistic pairings. These three workouts are scheduled for T,Th, and Sat. They are all total body but each one focuses more on vertical push/pull, horizontal push/pull, and legs. Each workout had a focus so that I could utilize prexhaustion techiniques. No deadlifting as I belong to that infamous no deadlifting allowed gym here in CT.

Vertical Focus

DB Pullover
DB seated lateral raise
Db Shoulder Press w/ palms in
Lat Pulldown behind neck
Barbell Military Press
Lat Pulldown
Squat
Good Morning
Dip
Bench Press
Bent over row
reverse grip bicep curl

Horizontal Focus

Reverse fly
DB Fly
DB row
DB Bench Press
Cable Row
Bench press w/ feet off floor and on bar
Leg curl
Leg Extension
Military Press
Pull up
Standing calf raise
Russian Twist

Lower Focus

Leg Curl
Leg Extension
King Deadlift
Single Leg Squat
Squat
Roman Chair
fly
bent over row
hammer curl
skull crushers
seated calf raise
crunches

Im going to review it one more time this weekend to check for balance but I think it is fine. If I change anything I will let you know what and why.

Any memorable recommendations? Canary melons? Small yellow melons with orange/red dots. They have those at our supermarket. I'll get one this weekend and report back to you.
Canary melon is rather ordinary. It's just like a cantaloupe or honeydew, but it's bright yellow on the outside.
Google says they look like this:
http://www.saskatoonpride.ca/2003Images/DR%20Mikiki%20Melon.JPG
:confused: :lol:

My daughter is mad about lychees (http://en.wikipedia.org/wiki/Lychee).
http://upload.wikimedia.org/wikipedia/commons/2/25/Lychee_600.jpg
I don't care for them myself; they have a similar mouthfeel to a grape crossed with a hard boiled egg, and taste something like a bland plum. The picture is deceiving; they are slightly larger than grapes, but smaller than pingpong balls. They're also time-consuming to peel, and expensive. :D

They didn't have either one of those you mentioned at the store Guava. We played it safe this time and just bought a mango. I'm going to have to look alsewhere for funny fruit I think other than the big chain grocery store. They don't have a whole lot and I get the feeling they are expensive for this type of thing.

4/12 on the workout front. Eight more to go. The only thing I don't like are the substitutions I end up making at times. Since I want to keep the rest periods as short as possible I go to whatever is open if what I want is full. There is only one barbell rack and some tool was curling in there for too long. I don't like the smith machines so I substituted leg press for squats, overhead press machine for military press, and seated cable rows for bent over row.

My boss wants to start working out on Wednesdays with me before lunch so yesterdays workout is moving to today and my scheduled workouts have moved to Wed., Friday, and the weekend either Sat. or Sun. I adjusted the calendar to reflect the shifted week. I'm pumped about having a spotter on a couple exercises.

One of the reasons I have slow progress in the gym is I don't record my workouts and track my progression. I bought a little notebook that I can stick in my pocket to be sure that I am striving for a little progression at every workout.

My boss wants to start working out on Wednesdays with me before lunch so yesterdays workout is moving to today...

My boss apparently is an arm and chest jockey. We are going to the gym now on Wed. and Fri. and I will work a little late to make up the time. I hit the gym on the way home most of the time anyway so the only difference is a quieter gym. I may redo my split and abandon HIT to take advantage of some of the benefits of a training partner. I was able to load up the bar on bench today and go for a new PR and I hit it with ease. The first rep anyway. He did that weight twice and has not been to the gym in a year. Fucker. I need that spotter to progress since the gym has no cage.

There is only one barbell rack and some tool was curling in there for too long.

That get's annoying:mad:

Have you made your boss train legs and back?

That get's annoying:mad:

Have you made your boss train legs and back?

I don't bother trying to tell people why I do things the way I do unless they ask. If he asks after seeing me do squats or pull ups or something then I will explain. I have found that people really need to be open to criticism or advice before I can bequeath upon them my infinite knowledge. I hate coming off as a know it all.

I don't bother trying to tell people why I do things the way I do unless they ask. If he asks after seeing me do squats or pull ups or something then I will explain. I have found that people really need to be open to criticism or advice before I can bequeath upon them my infinite knowledge. I hate coming off as a know it all.

OO I see. I was under the impression that he was just doing everything that you were doing. :lol: @ infinite knowledge.

OO I see. I was under the impression that he was just doing everything that you were doing. :lol: @ infinite knowledge.

He literally benched and then did cable flys followed by six sets of arm curls. He was just as sure that what he was doing was best as I was.

I cracked an egg this afternnon but it did not break. I have to eat it tonight but I don't feel like cooking it. I'm going to eat it raw because that is the Ironman way.

6/12 Half way there.

There was a British guy at the gym tonight. He was deadlifting and as everyone knows deadlifting is not allowed at Planet Fitness. I asked him if he ever gets his balls busted for doing them and he says never. Out with the good mornings and in with the deadlifts. Sunday I am going to kick my legs ass and I can't wait. It's been a while since I deadlifted.

I almost forgot. I am working towards a goal of ten pullups. I got to five tonight easy but I couldn't get up half way for the sixth so I did five more negatives. I am getting six next week.

6/12 Half way there.

There was a British guy at the gym tonight. He was deadlifting and as everyone knows deadlifting is not allowed at Planet Fitness. I asked him if he ever gets his balls busted for doing them and he says never. Out with the good mornings and in with the deadlifts. Sunday I am going to kick my legs ass and I can't wait. It's been a while since I deadlifted.
:lol: When you find a new gym, go out in a flurry of deadlifting, grunting, and other illegal things!

:lol: When you find a new gym, go out in a flurry of deadlifting, grunting, and other illegal things!

Maybe they will set that lunk alarm off for me.

7/12

I did some light dealifting and no one even looked at me. I bet they don't even know what a deadlift is. Another new PR on the bench today. Having a training partner really makes a difference in the confidence to go for it.

My full body routine is shot to hell though. No way do I think I should do chest again this week after the hard chest workout I did today. I have to focus on my legs/shoulders and back/triceps my next two workouts this week to keep the balance.

Training tip of the day: Don't roll up your sleeves to stare and talk to your biceps while doing preacher curls. You will look like an idiot.

Training tip of the day: Don't roll up your sleeves to stare and talk to your biceps while doing preacher curls. You will look like an idiot.

Do them in the squat rack. That always works for me. :eek:

Do them in the squat rack. That always works for me. :eek:
The Smith Machine really gets the burn and the pump going.....for me.

He was deadlifting and as everyone knows deadlifting is not allowed at Planet Fitness.

I didn't know you trained at Planet Fitness:blank: Do you like it there?

Training tip of the day: Don't roll up your sleeves to stare and talk to your biceps while doing preacher curls. You will look like an idiot.

:lol:

I didn't know you trained at Planet Fitness:blank: Do you like it there?

It's fine. If I can dealift I will only have as many complaints as I would about any other place. I like the price of $20/month for me and my wife.

How was the ice cream and cake? Satiating?

I love the banter about Planet Fitness going on in here...very funny. :lol:

How was the ice cream and cake? Satiating?


I didn't feel like having it so I had dinner and that was it. I never thought the day would come where I didn't feel like having ice cream and chocolate cake. It's not that I had to talk myself out of it, I just had no desire at all for it.

8/12

Beat myself up at the gym this afternoon and I am tired. Way too much direct tricep work for my liking. I did pull ups, and cable pulldowns, and cable row with forced reps and all that. At the end we did some light bench pressing but after all that tricep work my triceps were cooked and the bench just made them deep fried. That's pre-exhaustion and it's tough work when done correctly. I'll sleep like a baby tonight.

I have fallen behind and will not hit my schedule. I missed my last workout because I reinjured my back. I need to be kinder to it when it is a little hurt. I did something stupid in the gym and turned a little hurt into a big one. I was excited about deadlifting.:o

Tomorrow it's shoulders and calves. It should be legs and shoulders but I can't squat.

My diet was shit this past weekend. I have not eaten like I did this past weekend in months. Booze and a hangover.

Here is how things are going to shake out:

2/17 - DONE
2/20 - DONE
2/22 - DONE
2/24 - DONE
2/28 - DONE
3/2 - DONE
3/4 -DONE
3/7 - DONE
3/9 - DELAYED TO 3/13
3/12 - DELAYED TO 3/14
3/13 - DELAYED TO 3/15
3/15 - DEALYED TO 3/16

I have no problem working out 4 days in a row like that. I'll go out with a bang, take a long weekend from the gym and set some new goals. Something not quite so restrictive as it does not fit my personality.

I have fallen behind and will not hit my schedule. I missed my last workout because I reinjured my back. I need to be kinder to it when it is a little hurt. I did something stupid in the gym and turned a little hurt into a big one. I was excited about deadlifting.:o

Tomorrow it's shoulders and calves. It should be legs and shoulders but I can't squat.

:tu: for being flexible enough to change your routine and not just throw in the towel.


My diet was shit this past weekend. I have not eaten like I did this past weekend in months. Booze and a hangover.

I hope you at least had a good time. :)

I'll go out with a bang, take a long weekend from the gym and set some new goals. Something not quite so restrictive as it does not fit my personality.

I think that's a wise decision. Anyone attempting to stick to a program that doesn't fit their personality is almost doomed from the start; finding what works and staying with it is the path to long term success.

I'm sorry I didn't listen to you or to the voices in my own head about the back. :( It's not the first time I didn't do what I knew was best. :bang:

I'm sorry I didn't listen to you or to the voices in my own head about the back. :( It's not the first time I didn't do what I knew was best. :bang:

I've been victim of that syndrome and turned a minor injuy into a larger one on more than one occasion. I eventually learned, but I still have a tendency to come back too soon. Fortunately I don't get hurt too often.

You're able to get through those exercises in an hour at a PF??

I go to PF in Bristol, and if I go in the afternoon around 3-4, it's sooooo jacked, it takes forever!!

I may try and talk my fiance into just getting up early and I'll go in the morning when I get off work. At 4:30 am it's pretty quiet :tu:

I'd like to try a full body workout like that, but like Ryan I'm stuck on a split.

You're able to get through those exercises in an hour at a PF??

I go to PF in Bristol, and if I go in the afternoon around 3-4, it's sooooo jacked, it takes forever!!

I may try and talk my fiance into just getting up early and I'll go in the morning when I get off work. At 4:30 am it's pretty quiet :tu:

I'd like to try a full body workout like that, but like Ryan I'm stuck on a split.

The one in Fairfield in still fairly new. That's the one I usually go to and I try to not go during the busy times. Fitness edge around here has started offering memberships for the same price so that has helped too.

I think full body is great. I really do think that a split is a fairly advanced technique that is not needed for most people who are doing it. Including myself at the moment but when in Rome. Mentally a split is easier for me.

I think full body is great. I really do think that a split is a fairly advanced technique that is not needed for most people who are doing it. Including myself at the moment but when in Rome. Mentally a split is easier for me.

I had been doing a split routine up until February 15th. I haven't been working out for almost a month. Do you think a full body routine would be a better way to re-acclimate my body to weights?

I had been doing a split routine up until February 15th. I haven't been working out for almost a month. Do you think a full body routine would be a better way to re-acclimate my body to weights?

I truly do.

They gym is off for tonight. I have something much more pressing to take care of. A perfect example of why I have to write my schedule in sand.

They gym is off for tonight. I have something much more pressing to take care of. A perfect example of why I have to write my schedule in sand.

My pressing task last night involved a bit of decently heavy lifting. There was no way around it. I lifted everything as carefully as I could but my back still took a half of a step back from where it was yesterday at this time. I do believe that if I had been doing deadlifts the last few months I would not be having this problem. I really really really want to go to the gym and squat, deadlift, bench, row, pull, and press.

My pressing task last night involved a bit of decently heavy lifting. There was no way around it. I lifted everything as carefully as I could but my back still took a half of a step back from where it was yesterday at this time. I do believe that if I had been doing deadlifts the last few months I would not be having this problem. I really really really want to go to the gym and squat, deadlift, bench, row, pull, and press.


I empathize with your frustration, but remember your post from a couple of days ago. Don't turn a short term minor issue into a longer term bigger one. It's advice that I still have a natural tendency to violate, but sometimes less really is more.

I empathize with your frustration, but remember your post from a couple of days ago. Don't turn a short term minor issue into a longer term bigger one. It's advice that I still have a natural tendency to violate, but sometimes less really is more.

:( I know.

I will only stretch and ride my bike until I am 100%. It's been lingering too long. All the fine ladies at the gym are going to miss me.

:( I know.

I will only stretch and ride my bike until I am 100%. It's been lingering too long. All the fine ladies at the gym are going to miss me.

When you do get back to it, I'd ease back into things with unilateral lifts. Less back loading.

Bulgarians, lunges, single legged stiff legged deadlifts, stepups, etc.

:( I know.

I will only stretch and ride my bike until I am 100%. It's been lingering too long. All the fine ladies at the gym are going to miss me.

I read there was a huge outpouring of grief among the gym going females in CT. Now I know why. :)

I read there was a huge outpouring of grief among the gym going females in CT. Now I know why. :)

:lol:

I hope you get back into lifting soon Scott:tu:

Thanks guys. Good advice Mannish. I'll take it.

When you do get back to it, I'd ease back into things with unilateral lifts. Less back loading.

Bulgarians, lunges, single legged stiff legged deadlifts, stepups, etc.

BG

I was planning to start Westside for Skinny Bastards (http://www.defrancostraining.com/articles/archive/articles_westside.htm) but decided on Chad Waterbury's Summer Project (http://www.t-nation.com/readTopic.do?id=1140463). It is a full body routine that has plenty of unilaterial lifts. The program is 8 weeks which is a good start to get my strength/endurance back up to speed. Maybe this would be a good program if your back is still bothering you.

BG

I was planning to start Westside for Skinny Bastards (http://www.defrancostraining.com/articles/archive/articles_westside.htm) but decided on Chad Waterbury's Summer Project (http://www.t-nation.com/readTopic.do?id=1140463). It is a full body routine that has plenty of unilaterial lifts. The program is 8 weeks which is a good start to get my strength/endurance back up to speed. Maybe this would be a good program if your back is still bothering you.

I couldn't find my journal. :cry:

Ill take a look at it. Thanks SpecialK.

I just came back from the gym and did some very light lifting and some stretching. I felt fine going into the gym but as soon as I started moving weight for warm ups I could feel it. I basically did an extended warm up today with some stretching.

This is not a strain. I think it was a strain but now there is a pinched nerve. Who knows. Who cares. It's time to get help. I have an appointment for Saturday with a chiropractor.

I got to the chiro today. He suspects I may be having disc problems. I have some exercises to do and I am to put cold on it. Not hot like I have been. I can go to the gym but I am not to do anything that loads my lower back in any way. I am going to have to work on my squat form. I know I rotate my hips and fold into the squat some. When I am pain free I am going to make that a top priority as well as stretching.

I got to the chiro today. He suspects I may be having disc problems. I have some exercises to do and I am to put cold on it. Not hot like I have been. I can go to the gym but I am not to do anything that loads my lower back in any way. I am going to have to work on my squat form. I know I rotate my hips and fold into the squat some. When I am pain free I am going to make that a top priority as well as stretching.


I'm glad that he was able to take you today instead of Saturday; that two less days that you have to wonder about what's going and not properly applying the proper remedy. Do you regularly go to a chiro or is this more of a one shot deal?

BG

I was planning to start Westside for Skinny Bastards (http://www.defrancostraining.com/articles/archive/articles_westside.htm) but decided on Chad Waterbury's Summer Project (http://www.t-nation.com/readTopic.do?id=1140463). It is a full body routine that has plenty of unilaterial lifts. The program is 8 weeks which is a good start to get my strength/endurance back up to speed. Maybe this would be a good program if your back is still bothering you.

WSP is a heck of a workout. As specialk has said, it's not too big on high spinal loads.

However, if you go that route, you'll be cussing us for recommending it. :D It's a hell of a workout plan. I had great results, though. I'm contemplating doing it again soon.

Not sure with your condition if I'd do it now or not.

I'm glad that he was able to take you today instead of Saturday; that two less days that you have to wonder about what's going and not properly applying the proper remedy. Do you regularly go to a chiro or is this more of a one shot deal?

It was a one shot deal but I am considering doing it more often. It is a reoccuring problem for me and I could and should be more proactive about it.

WSP is a heck of a workout. As specialk has said, it's not too big on high spinal loads.

However, if you go that route, you'll be cussing us for recommending it. :D It's a hell of a workout plan. I had great results, though. I'm contemplating doing it again soon.

Not sure with your condition if I'd do it now or not.

I 'cuss you guys out half the time downstairs anyway. I remember it now after looking at it. It did intrigue me the first time I read it. I printed it out and will take a closer look tonight. With the proper exercise selection I may be able to get started fairly soon.

You guys are so sweet for caring.:dreamy:

You guys are so sweet for caring.:dreamy:


Maybe we're trying to kill you from afar. :dreamy:

Maybe we're trying to kill you from afar. :dreamy:

:lol:

You guys are so sweet for caring.:dreamy:

Wait Valentines day was awhile ago.

Maybe we're trying to kill you from afar. :dreamy:

:evil:

Seriously, if WSP is not to your liking, I have the 16 week routine that Tom Venuto (http://www.tomvenuto.com/) used prior to a competition. He has issues with his lower back and was able to work completely around his injury.

Heavy squatting is risky for me anyway because I ruptured a disc (L4) many years ago. It’s an “old” injury, and one that I have “rehabilitated” to a degree that the doctors predicted was impossible, but caution is always in order when I squat.

His training logs are difficult and there is a hell of a lot of volume, but the one thing you will notice is how he is able to get a great physique without adding injury to his lower back. PM me if you would like to have it.

It's amazing how when one part of my life sucks I make the other parts suck too so that I am an all around miserable bastard. I spent basically the entire weekend on the couch and much of it lying on my back as I am pain free lying down. Since that sucks so much I ate like shit, didn't prepare any food for the week, didn't cross a single weekend goal off of my list, etc. etc. etc. Well enough of that feeling sorry for myself shit.

I brought my gym bag to work today. I'll sneak out during the day today if I can and do back work. Pullups and rows mostly. The rows will have to be in a machine to stabilize my trunk. I'll follow that up with some intense cardio and a healthy dinner.

Another thing I learned from the chiropractor is that just because I can reach down and touch my toes does not mean I have good hamstring flexibility. Once the back is 100% I will have to realign my health priorities. I have been saying forever that I go to the gym to be healthy and not huge so why do I mostly lift weights? There are more important things for me to do there than that at this point in time. Not that I am going to cut out weight training by any means but my priorities are going to have to shift.

It's amazing how when one part of my life sucks I make the other parts suck too so that I am an all around miserable bastard. I spent basically the entire weekend on the couch and much of it lying on my back as I am pain free lying down. Since that sucks so much I ate like shit, didn't prepare any food for the week, didn't cross a single weekend goal off of my list, etc. etc. etc. Well enough of that feeling sorry for myself shit.

Your couch sounds very comfortable. I'm glad you had enough time over the weekend to get your mind back in the game.

I brought my gym bag to work today. I'll sneak out during the day today if I can and do back work. I'll follow that up with some intense cardio and a healthy dinner.

:whistle: Me too.

...Not that I am going to cut out weight training by any means but my priorities are going to have to shift.

Triathlons? :whistle:

Triathlons? :whistle:

That probably goes well with back pain :D

My bet's on aerobic classes :nod:

http://www.youtube.com/watch?v=-Znw-d-NcGo

My bet's on aerobic classes :nod:

Let me fix that for you...

Do [youtube] with " -Znw-d-NcGo " between the tags.

Let me fix that for you...


Thank you kind sir. :D

There's man booty in my journal. :dreamy:

I think triathalons are awesome and I think a lot of people who do them, even Coachese, but I have every excuse in the world at this point as to why I can't or wont do one.

I changed my post to show how to do it.

If aerobics is the plan, there's always this:

9tyhy5uB5LI

I changed my post to show how to do it.

If aerobics is the plan, there's always this:

or this. Me thinks ballet is the way to go.

Rem59xNAfoc

That is some funny vid. Makes me want to try new things maybe dancing (http://www.hollywoodjesus.com/shall_we_dance_photo.htm)

It looks as if I'm going to have to change my fitness routine!

I just got home from the gym and it really loosened up my back. I took it easy and did 20 minutes of running/walking on the treadmill. It's been a long time since I did that other than a few minutes of a warm up. I followed that up with moderate weight leg presses 1 & 1/4 style, pull-ups and dips. The gym puts me in a much better place mentally. I'm drinking strawberry flavored soy milk PWO and have red sauce on the stove for a pasta dinner. I can't wait for tomorrow to do it again. Im going to pack my bag now and get tomorrows food ready too. Gotta do something. Fuck that couch.

Swimming does wonders for a sore back, I find. :whistle:

Swimming does wonders for a sore back, I find. :whistle:

so i have heard. i do it a little swimming in the summer. swimming in salt water is great for all types of ailments. im considering the sprint tri but not very seriously. just kicking it around.

I'm just joking around, mostly...although if you are actually considering it, I'd check to see if there's a "mini sprint" or "short" or whatever you want to call it. A shorter race is a way smaller commitment and would give you an idea if you're insane enough to enjoy it.

I'm just joking around, mostly...although if you are actually considering it, I'd check to see if there's a "mini sprint" or "short" or whatever you want to call it. A shorter race is a way smaller commitment and would give you an idea if you're insane enough to enjoy it.

There seems to be a number of them around.

i dunno. Thinking just overall healthy and "in shape" here. My bike alone is probably enough but I may want to mix it up sooner or later. Looking for ways to be more of "an athlete" than a guys who just goes to the gym. I really need to live up to my I just want to be healthy standard. I guess my healthy prerequisites are changing with my latest back injury. I don't want back surgery like many in my family. i dunno. i dunno. i dunno. thinking aloud.

Yeah, I don't know your back history, but I know what you mean about wanting to be healthy and to be an athlete. For the same reasons, I want to:

- Play golf (as much as humanly possible)
- do triathlons and maybe even be somewhat competitive someday
- lift weights
- snowboard
- play badminton
- try to play tennis again
- get back into hockey
- get back into soccer
- make valiant efforts at playing basketball
- figure out if my rollerblades still roll
- etc etc etc

Went to the gym and left a lot in the tank but I enjoy exercise and that really has been the point. I went to a different gym today and saw myself doing dips in the mirror. I am going past parallel and I believe that is bad for my shoulder. It could be part of my shoulder problems that flare up. I also did some lat work and leg presses well as a little interval training on the treadmill.

Tomorrow I will be benching. My gym partner will have to load the bar for me but I can lay down and bench press. I'll probably come a couple reps short of failure on three sets with 135 as well as a couple dozen pullups and some bulgarians. I'll do some more intervals on the treadmill too.

Went to the gym and left a lot in the tank but I enjoy exercise and that really has been the point. I went to a different gym today and saw myself doing dips in the mirror. I am going past parallel and I believe that is bad for my shoulder. It could be part of my shoulder problems that flare up.

That can put an enormous strain on the rotator cuff and shoulder labrum. I would recommend keeping your arms locked to the sides and go parallel.

Glad to see your fitness streak is alive and well. It's much better than being swallowed up by your couch.

That can put an enormous strain on the rotator cuff and shoulder labrum. I would recommend keeping your arms locked to the sides and go parallel.

Glad to see your fitness streak is alive and well. It's much better than being swallowed up by your couch.

I had someone watch me today and I now have a better feel for what is just short of parallel. The streak is very much alive.:spaz:

Tomorrow I will be benching. My gym partner will have to load the bar for me but I can lay down and bench press. I'll probably come a couple reps short of failure on three sets with 135 as well as a couple dozen pullups and some bulgarians. I'll do some more intervals on the treadmill too.

Done.

I did just one superset of bulgarians and single legged deadlifts. I went very light weight on those but I liked the pairing and will slowly increase. I ended up doing bicep work too and a couple sets of dips.

I did much less cardio than the last two days. I had a long walk at 5AM to get to the train station to pick up my car at the dealership. I got a brand new transmission for free. Not just a few parts but a whole new unit from Honda. :jumping:

Done.

I did just one superset of bulgarians and single legged deadlifts. I went very light weight on those but I liked the pairing and will slowly increase. I ended up doing bicep work too and a couple sets of dips.

I did much less cardio than the last two days. I had a long walk at 5AM to get to the train station to pick up my car at the dealership. I got a brand new transmission for free. Not just a few parts but a whole new unit from Honda. :jumping:

It's nice to read that you're back in the gym and you seem more focused about that and the athletic pursuits that you're contemplating than you were before. Keep the streak alive!

I just want to make sure that I understand the dip explanation correctly, if I may. If I don't go below parallel then that will minimize the stress on my shoulders? And by parallel you're referring to your upper arms in relation to your shoulder level? TIA

It's nice to read that you're back in the gym and you seem more focused about that and the athletic pursuits that you're contemplating than you were before. Keep the streak alive!

I just want to make sure that I understand the dip explanation correctly, if I may. If I don't go below parallel then that will minimize the stress on my shoulders? And by parallel you're referring to your upper arms in relation to your shoulder level? TIA

Thanks Sir Paul!

I was trying not to allow myself to go past parallel so I am making sure I stop just short of it. By parallel I mean my upper arm in relation to the floor. I am sure but not positive that going past that does bad things to shoulders.

Thanks. That's what I envisioned. I may give them a try on Friday and see how my shoulder holds up.

Thanks. That's what I envisioned. I may give them a try on Friday and see how my shoulder holds up.

If you feel pain try positioning yourself different in the dip cage thing. I actually face backwards from the way most people use it and I feel no pain that way but I do if I use it the same way everyone else does.

Good morning peoples!

Feeling a little drained this AM. Just a little so the extent of my exercise will be walking today during lunch. Tomorrow I will lift in the AM and take the 10mi round trip bike ride to the beach to start working the rust off the bike muscles.

Running shoe recommendations anyone? I'm heavy at 220 pounds so I need something that can handle that and it not cut too narrow as my feet are a little wide but not wide enough to actually buy a wide shoe.

Asics FTW

Good morning peoples!

Running shoe recommendations anyone? I'm heavy at 220 pounds so I need something that can handle that and it not cut too narrow as my feet are a little wide but not wide enough to actually buy a wide shoe.

Asics FTW

I have always liked New Balance (http://www.aperfectdealer.com/cgi-local/SoftCart.exe/scstore/p-M881WG.html?E+scstore) Running shoes because most have a wide toe pocket.

BTW how are the hams from the supersets the other day?

I have always liked New Balance (http://www.aperfectdealer.com/cgi-local/SoftCart.exe/scstore/p-M881WG.html?E+scstore) Running shoes because most have a wide toe pocket.

BTW how are the hams from the supersets the other day?

Thanks. From the description those sound perfect. Most of my sneakers that I have now NB actually for that exact reason(the toe box). I am wearing my walkers today that I got from the factory store in Brighton.

No hammie trouble. I went very light on the weight however so that would explain it. I did the SLD's unweighted and worked on the balance and only held 20 pounders for the bulgarians. I will start to slowly increase the weight when my back is 110% and my balance is better than good on the SLD's.

Thanks to you too IWAC. I know you are a very similar body type to mine to I am feeling inclined to go with the Asics for running.

Done. (http://www.amazon.com/ASICS-GT-2110-White-Lightning-Kelly/dp/B000CP2UII/ref=pd_bbs_2/102-6609989-0420956?ie=UTF8&s=apparel&qid=1175183344&sr=8-2)

Best price I could find in my size rather quickly without searching for an hour to save $7. They should be here in less than a week. Hopefully them fit well and I will be off and running.

Done. (http://www.amazon.com/ASICS-GT-2110-White-Lightning-Kelly/dp/B000CP2UII/ref=pd_bbs_2/102-6609989-0420956?ie=UTF8&s=apparel&qid=1175183344&sr=8-2)

Best price I could find in my size rather quickly without searching for an hour to save $7. They should be here in less than a week. Hopefully them fit well and I will be off and running.

I've got those in black :tu:

They feel pretty good, but my knees still don't like me running very often.

I've got those in black :tu:

They feel pretty good, but my knees still don't like me running very often.

The black was my first choice actually but at size 15 you get what you get and you don't get upset. Especially when you ae shopping for substantially less than msrp. I'm going to see if I can find one of those rubber tracks to help alleviate the shock to my knees.

The black was my first choice actually but at size 15 you get what you get and you don't get upset. Especially when you ae shopping for substantially less than msrp. I'm going to see if I can find one of those rubber tracks to help alleviate the shock to my knees.

13s are bad enough to find, but I can only imagine trying to find 15s in stock.

I suspect they only get like 1 or 2 pairs of 13s in their shipments most places and those go fast :(

I was going to suggest the New Balance 825LWs (http://www.aperfectdealer.com/cgi-local/SoftCart.exe/scstore/p-M825LW.html?L+scstore+fdxk1407ffc22ec2+1175266513) , but I guess it's a bit late for that. I'm about 215 and they seem to be holding up well and I'm running a fair amount these days (10 - 15 miles/week at the moment...more to come).

Nice kicks, though. Did you get the ones with the orange? Orange is fast!

What's with running shoe designers? Do none of them understand aesthetic appreciation? Why are runners always so fucking ugly? I was happy when the ones that I ended up with fit the best because they were the least ugly of the variety of shoes I tried on.

Running shoe recommendations anyone? I'm heavy at 220 pounds so I need something that can handle that and it not cut too narrow as my feet are a little wide but not wide enough to actually buy a wide shoe.

Go to a proper running store and have them analyze your gait. Then find the shoes online for less...:madpimp:

I was going to suggest the New Balance 825LWs (http://www.aperfectdealer.com/cgi-local/SoftCart.exe/scstore/p-M825LW.html?L+scstore+fdxk1407ffc22ec2+1175266513) , but I guess it's a bit late for that. I'm about 215 and they seem to be holding up well and I'm running a fair amount these days (10 - 15 miles/week at the moment...more to come).

Nice kicks, though. Did you get the ones with the orange? Orange is fast!

What's with running shoe designers? Do none of them understand aesthetic appreciation? Why are runners always so fucking ugly? I was happy when the ones that I ended up with fit the best because they were the least ugly of the variety of shoes I tried on.

Thanks. They only had one color in size 15 and it was that picture but the color said grey/grey/grey or something like that so I don't know. I noticed that they were all ugly. I'll be running so fast you wont see them anyway. I will probably be running about ten miles a week but for now but I'll start with one.

Go to a proper running store and have them analyze your gait. Then find the shoes online for less...:madpimp:

I'll have to do that the next time I wash my feet. I didn't know they did that. Next time. I just got the sexiest shoes I could. That way they will be sure to match my gait.

At size 15 you get what you get and you don't get upset.

:eek: that explains a lot :eek:

What's with running shoe designers? Do none of them understand aesthetic appreciation? Why are runners always so fucking ugly? I was happy when the ones that I ended up with fit the best because they were the least ugly of the variety of shoes I tried on.

They're ugly because the running manufacturers consult their counterparts in the bowling shoe industry.

Done. (http://www.amazon.com/ASICS-GT-2110-White-Lightning-Kelly/dp/B000CP2UII/ref=pd_bbs_2/102-6609989-0420956?ie=UTF8&s=apparel&qid=1175183344&sr=8-2)

Best price I could find in my size rather quickly without searching for an hour to save $7. They should be here in less than a week. Hopefully them fit well and I will be off and running.

I'm fairly sure those are the shoes I had early last year. Still wear them on occasion but not for running. Have held up great!

They're ugly because the running manufacturers consult their counterparts in the bowling shoe industry.

Not ALL bowling shoes are ugly just the ones they rent at the bowling centers. Less likely to steal those.
http://selfportraitchallenge.net/wp-content/uploads/images/_bits%20and%20pieces.jpg

These are the shoes I have.
http://www.bowlingindex.com/Merchant2/graphics/00000001/SH-DB796-8.jpg

Not ALL bowling shoes are ugly just the ones they rent at the bowling centers. Less likely to steal those.
http://selfportraitchallenge.net/wp-content/uploads/images/_bits%20and%20pieces.jpg

These are the shoes I have.
http://www.bowlingindex.com/Merchant2/graphics/00000001/SH-DB796-8.jpg


As I only go a few times a year, my only exposure is to the rentals. Now that I think about it, the last time I rented they were white.

As I only go a few times a year, my only exposure is to the rentals. Now that I think about it, the last time I rented they were white.

Just make sure they disinfect them before you put them on. ;)

They're ugly because the running manufacturers consult their counterparts in the bowling shoe industry.

:lol: I kinda like some of the bowling shoes...I wish my runners looked as cool!


On a different note...a friend of mine wears 15s and has found a few good websites for big shoes, especially at discounted rates. I'll ask him what he's found and pass it on. Someone (me?) made a crack once about the size 15s and the ladies and his response was "it's unfair...they have unrealistic expectations" :confused: :eek:

On a different note...a friend of mine wears 15s and has found a few good websites for big shoes, especially at discounted rates. I'll ask him what he's found and pass it on. Someone (me?) made a crack once about the size 15s and the ladies and his response was "it's unfair...they have unrealistic expectations" :confused: :eek:

I would appreciate that. Thanks Silver.

Done. (http://www.amazon.com/ASICS-GT-2110-White-Lightning-Kelly/dp/B000CP2UII/ref=pd_bbs_2/102-6609989-0420956?ie=UTF8&s=apparel&qid=1175183344&sr=8-2)

Best price I could find in my size rather quickly without searching for an hour to save $7. They should be here in less than a week. Hopefully them fit well and I will be off and running.

Hope you like them

The black was my first choice actually but at size 15 you get what you get and you don't get upset. Especially when you ae shopping for substantially less than msrp. I'm going to see if I can find one of those rubber tracks to help alleviate the shock to my knees.

try finding 17s


On a different note...a friend of mine wears 15s and has found a few good websites for big shoes, especially at discounted rates. I'll ask him what he's found and pass it on. Someone (me?) made a crack once about the size 15s and the ladies and his response was "it's unfair...they have unrealistic expectations" :confused: :eek:

Eastbay.com I buy all my basketball shoes for under $40 a pair. It rocks if you're not afraid to wear last year's styles.

LOL @ unrealistic expectations.

Oddball Shoes

http://www.oddballshoe.com/

good luck all you long footed giants

Oddball Shoes

http://www.oddballshoe.com/

good luck all you long footed giants

Just don't mistype or you'll end up at PDs favorite site, oddballhoes.com.

Just don't mistype or you'll end up at PDs favorite site, oddballhoes.com.

:cry: oddballhoes.com (http://oddballhoes.com/) is apparently down. :whistle:

:cry: oddballhoes.com (http://oddballhoes.com/) is apparently down. :whistle:

And it has been all morning. :cry: The suicide girls (http://suicidegirls.com/):jumping: never lets me down, mind.

Hit the gym on the way home yesterday and started off with the pairing of single leg deads and bulgarians. My balance on those improved already from Wednesdays workout. I did some other dumbell work and I quickly but fairly intensely hit the rest of my muscle groups.

Pulled myself out of bed before the sun this AM and tried running a mile. I didn't time myself but was just trying to see if I could do it without stopping. I could and it was actually fairly easy from what I was expecting. I'm just going to keep doing that until it is effortless before I work on running it faster.

Hit the gym on the way home yesterday and started off with the pairing of single leg deads and bulgarians. My balance on those improved already from Wednesdays workout. I did some other dumbell work and I quickly but fairly intensely hit the rest of my muscle groups.

That pairing is so difficult, let alone doing them as a superset. :tu:

Sounds as if you are working out w/o to much back trouble and in my book that spells success.

Pulled myself out of bed before the sun this AM and tried running a mile. I didn't time myself but was just trying to see if I could do it without stopping. I could and it was actually fairly easy from what I was expecting. I'm just going to keep doing that until it is effortless before I work on running it faster.

:sleepy: :morning: I just pulled myself out of bed. :moon:

Great job on the run, wait until your running shoes come in. You'll be really tearing up the road.

Pulled myself out of bed before the sun this AM and tried running a mile.

Then you did better than I did! I pulled myself out of bed only to drag myself to the car. Does stumbling down the stairs count as cardio? :D

:lol: I still don't find running a mile effortless!

Nice job!

How was Foxwood's this weekend? Did you beat the house and come out a winner?

Hit the gym on the way home yesterday and started off with the pairing of single leg deads and bulgarians. My balance on those improved already from Wednesdays workout. I did some other dumbell work and I quickly but fairly intensely hit the rest of my muscle groups.

Pulled myself out of bed before the sun this AM and tried running a mile. I didn't time myself but was just trying to see if I could do it without stopping. I could and it was actually fairly easy from what I was expecting. I'm just going to keep doing that until it is effortless before I work on running it faster.

:tu: :tucool: Getting up before the sun to exercise is never easy. Nice going!



:lol: I still don't find running a mile effortless!

Nice job!

No matter how far I was able to run I always had a tough time with the first mile.

How was Foxwood's this weekend? Did you beat the house and come out a winner?

Do tell.

:o

My journal has left something to be desired. I left my motivation in the casino with my money and I was embaressed to come up top and admit it. I've been hiding in the basement. A night out more often than not derails me but usually not for a week. A bigger man would just stop drinking. Not me.

I have some journal reading to catch up on tonight and workouts to catch up on tomorrow.

:o

My journal has left something to be desired. I left my motivation in the casino with my money and I was embaressed to come up top and admit it. I've been hiding in the basement. A night out more often than not derails me but usually not for a week. A bigger man would just stop drinking. Not me.

I have some journal reading to catch up on tonight and workouts to catch up on tomorrow.

It's funny that you mentioned how one night out can snowball into a string of nights. I know how difficult it can be to motivate and get the pendulum to swing the other way. If I didn't get off my ass a few weeks ago, I would have sworn I wrote this post. Know what I mean?

I also find that there is a tremendous momentum factor involved and the big Mo can turn on the basis of one day. What I've always found to be an effective way to get out of a downward spiral is to focus on the very short term, possibly even the next hour, and make sure that I'm making the right decisions during that time period. Rinse and repeat. Seriously, there have been times that I really have focused on each hour. Just a suggestion from someone who has found it works for him.

Know what I mean?

:nod:

I dragged my ass into the gym today.

What I've always found to be an effective way to get out of a downward spiral is to focus on the very short term, possibly even the next hour, and make sure that I'm making the right decisions during that time period. Rinse and repeat.

I like that idea. I think I will steal it, thanks. In the next hour I will go to bed. That was an easy start.

Gym last night=done

I may go for a short run tonight. I'll time my mile this time if I do. It will probably be just over an hour.

Gym last night=done
:tu:

I may go for a short run tonight. I'll time my mile this time if I do. It will probably be just over an hour.

short run = over an hour? :eek:
I would http://smiley.onegreatguy.net/dropdead.gif

I may go for a short run tonight. I'll time my mile this time if I do. It will probably be just over an hour.

Whatever you do, don't die Private Pyle. That'd break my fucking heart.

http://www.foolserrand.com/funneh/graphic/rLeeErmey.jpg

Gym last night=done

I may go for a short run tonight. I'll time my mile this time if I do. It will probably be just over an hour.

:tu:



short run = over an hour? :eek:
I would http://smiley.onegreatguy.net/dropdead.gif

I thought he was poking fun at himself and took it to mean that he felt his time in the mile would be just over an hour.

Did your new running shoes come in? Remember to tie the laces up before you go.

I thought he was poking fun at himself and took it to mean that he felt his time in the mile would be just over an hour.

:nod:

I'm surprised it went over M@'s head. Maya I can understand as her funny is still being cultivated.

Did your new running shoes come in? Remember to tie the laces up before you go.

They did. I have not wore them running yet but I wore them to the gym a couple times to break them in a little. It's funny you mention that because I almost never tie my shoes.

:nod:

I'm surprised it went over M@'s head. Maya I can understand as her funny is still being cultivated.

my funny? :eek: :lol: never mind!
I haven't slept well.... losing my mind

:nod:

I'm surprised it went over M@'s head. Maya I can understand as her funny is still being cultivated.

That seriously cracked me up. Well played.

That seriously cracked me up. Well played.

Thank you, sir.

I did not run last night or the night before like I was hoping to. I stayed in and finished up a mailer last night so that it would not interfere with my weight lifting tonight. Lifting weights is of a much higher priority than running. Full body workout tonight. I ate a chocolate Easter bunny last night at eleven and promptly fell asleep. My will power sucks with sugar but my will power once sucked when it came to cigarettes too. Someday I will get serious about chocolate/cookies/cake/cake frosting/jelly beans/milk duds/skittles/licorice/snickers/kit kats/kool aid/etc./etc./fucking etc.

Thank you, sir.

I did not run last night or the night before like I was hoping to. I stayed in and finished up a mailer last night so that it would not interfere with my weight lifting tonight. Lifting weights is of a much higher priority than running. Full body workout tonight. I ate a chocolate Easter bunny last night at eleven and promptly fell asleep. My will power sucks with sugar but my will power once sucked when it came to cigarettes too. Someday I will get serious about chocolate/cookies/cake/cake frosting/jelly beans/milk duds/skittles/licorice/snickers/kit kats/kool aid/etc./etc./fucking etc.

I'll trade vices with you any day. I'll end up with high blood pressure and who knows what. I'm like a freaking horse licking a salt block. I might as well sprinkle it in my coffee I like it so much. Can you say sodium dependency.

I will have overcome this someday too. :cry:

Someday I will get serious about chocolate/cookies/cake/cake frosting/jelly beans/milk duds/skittles/licorice/snickers/kit kats/kool aid/etc./etc./fucking etc.
Chocolate is a very serious thing. :nod: That last one too. :nod:
I might as well sprinkle it in my coffee I like it so much. Can you say sodium dependency.

I will have overcome this someday too. :cry:I taste salt in everything now. There are 380 grams of sodium in a 10 oz hot chocolate from Tim Hortons. (only 15 grams in their coffee)

I have not felt much like journaling or being social lately for whatever reason. I have been hitting the gym but the weather has been to crappy to run or bike outside. This weekend should be nice for a change. I have not been eating enough during the day and binging at night so my diet sucks.

I have not felt much like journaling or being social lately for whatever reason. I have been hitting the gym but the weather has been to crappy to run or bike outside. This weekend should be nice for a change. I have not been eating enough during the day and binging at night so my diet sucks.


Bulk, then cut. :nod:

How bad did the storm effect have on your power lines and trees? We probably lost a good 10 trees just in our town alone. Luckily the power stayed on throughout the day. My father was not so lucky, no power = no basement pump. He had about a foot of water before the power was restored.

Bulk, then cut. :nod:

I have been unintentionally bulking for about a month now.

How bad did the storm effect have on your power lines and trees? We probably lost a good 10 trees just in our town alone. Luckily the power stayed on throughout the day. My father was not so lucky, no power = no basement pump. He had about a foot of water before the power was restored.

We were very lucky. We didn't get the same winds at my house that people got just a few miles away. My basement was bone dry and my power never flickered. Many others in the area were not so lucky.

Smith machine squats and pullovers tonight with a little direct arm work at the end. I ate exactly how I should eat every day today. The day is not over but I wont ruin it.

Smith machine squats and pullovers tonight with a little direct arm work at the end. I ate exactly how I should eat every day today. The day is not over but I wont ruin it.

Glad to see you back on track again. Seems like your lower back is OK if your doing squats on a smith machine. Does the load feel more comfortable using the machine? I don't really use it often because of the limited ROM.

BTW, I've been getting these nasty cravings for junk food after the kids go to bed. My pantry is like a freaking land mine of junk food. Popcorn, Cheese-Its, Pretzels, just to name a few. Cottage cheese and natural peanut butter seems to curb my cravings, which reminds me I better go out and pick-up some more after work. At least the desire to drink alcohol has diminished greatly these past few weeks.

Glad to see you back on track again. Seems like your lower back is OK if your doing squats on a smith machine. Does the load feel more comfortable using the machine? I don't really use it often because of the limited ROM.

BTW, I've been getting these nasty cravings for junk food after the kids go to bed. My pantry is like a freaking land mine of junk food. Popcorn, Cheese-Its, Pretzels, just to name a few. Cottage cheese and natural peanut butter seems to curb my cravings, which reminds me I better go out and pick-up some more after work. At least the desire to drink alcohol has diminished greatly these past few weeks.

I can use the smith machine because it really allows to to drop into the squat without folding over into it. The bending my back with the load on it is what kills me. I would much rather use a barbell and I will in time. My back still reminds me once or twice a day that I am not ready for that yet.

I have one word for my pantry. Easter. I can use coffee as a crutch but too much of it too late at night does bad things. I need to just say no and drink water until I am bloated. I should starting using Selter's one hour idea too. I like that.

Surely if you can't do a normal BB squat without folding over, then it's just a case of doing too much weight? :confused:

I'd have thought it better to do BB squats with less weight and good form than Smith squats.

Surely if you can't do a normal BB squat without folding over, then it's just a case of doing too much weight? :confused:

I'd have thought it better to do BB squats with less weight and good form than Smith squats.

Maybe. My legs have no trouble with the weight. My form is the same with the warm up weight of 135 as it is at 225. It is a matter of form and working on that. Not enough of that hamstring flexibilty or something or other that I see talked about. There was a good video on here about proper squat form and getting the correct amount of flexibility that I need to watch. The smith does completely takes the load off of my lower back.

Do you do front squats?

Do you do front squats?

I was waiting for you.

No but I have been considering that and overheads to help. Am I correct in that assumption.

I was waiting for you.

No but I have been considering that and overheads to help. Am I correct in that assumption.

Front squats generally use less load and the load isn't directly on the back, so they may be better for you. I'm not sure.

They definitely hit more of my lower quads than high bar back squats. They also make you stay in a better position, otherwise you dump the weight. So doing them trained me to do better back squats.

Overheads I'm not getting a lot of leg work out of yet to be honest. I just can't support the load from my shoulders that will challenge my legs (yet). But they have a similar teaching value, they make you stay in a good position, or you'll drop the weight (hopefully not on your head!). Overheads really work that core, though. The core and shoulders is where I feel them, so it might in the end make your back more stable, but I just don't know.

Lunges, step ups, bulgarians would all give less back loading,