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Post by Boris on Mar 28, 2008 20:43:27 GMT -5
Some good work here Gable! Did you type all that out today!?!
It's tough for me to read and observe trends while scrolling, but I look forward to seeing your training progress.
I've had my share of issues w. vitamin/minerals - especially supps w. iron on an empty stomach which leave me nauseous generally....
How old are your daughters? I have a young son.
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Post by gable on Mar 28, 2008 21:36:14 GMT -5
Yeah, I typed most of it at work .. I wonder if that is it? Could be the iron, or the liver.. who knows.. I found a PDF that explains what each pill is, and I've been playing with the timing, to mitigate it.. Taking them after a solid meal, with a bunch of water seems to make it much better. I am still tweaking the routine, as I progress, so any feedback is appreciated. My daughters are 7, and 4 .. awesome ages, but they can be such a handful... How old is your son?
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Post by Johnny Mnemonic on Mar 28, 2008 23:25:35 GMT -5
Welcome Gable. It looks like you have made a lot of progress in the las two months. Losing roughly 30lbs is impressive. Is your goal right now to lose fat/maintain muscle? That is great that you have all that equipment in your home. It allows for plenty of flexibility.
I have a friend, about your size, that I helped set up a workout with roughly the same type of equipment. One thing I had him do was starting workouts with a complex, involving his treadmill. He started with lunges then hang cleans and ended with a sprint on his treadmill for 15-20 seconds. Killer stuff but works great for shedding pounds.
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Post by gable on Mar 29, 2008 11:00:07 GMT -5
The progress has been great. Thank you.
The weight "numbers" drop has slowed down, but I can see results, which is always nice. I would like to continue to burn fat, and maintain/add muscle.
This sort of brings me to a question I've had in the back of my head for a week or so now..
I wonder if its smarter to try and cut fat first, then add muscle, or vice versa?
I can see how it might be easier to cut fat, when you have more muscle.
I just don't know.
I would, ultimately like to end up around 200lbs, and <15%bf ....
The power rack was the best thing I've bought myself, I am so glad I found a decent used one..
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Post by gable on Mar 29, 2008 20:17:24 GMT -5
I got my new bench for the power rack put together tonight, so I thought I'd work on bench form. The new bench is much nicer. My form feels like it is coming together nicely. It was easier to keep my shoulder blades tight, and arch my back a bit. I am still having a hard time driving through the feet,, maybe I am worrying too much about it?
3/29/2008 - 1810
Flat bench press - 135 x5 145 x4 155 x3 165 x2 175 x1
I felt like I could have kept going, but didn't want to hit it too hard on an "off" day..
bb shrugs - 175 x10 175 x10 185 x8 195 x8 205 x7 215 x7 225 x6 230 x5
Thats all for tonight, probably going to do some abs tomorrow..
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Post by gable on Mar 30, 2008 16:08:04 GMT -5
I decided to workout a bit, on an "off" day.. the girls we're being well behaved, and let me workout mostly un-interrupted.. so I rocked with it.
3/30/2008 - 1515 -
Chin ups - bw x3 bw x2 bw x2 bw x2 bw x2 bs x2 bw x2
Hanging knee raises - bw x8 bw x8 bw x8 bw x8 bw x8 bw x8 bw x8 bw x8
I'd like to do abs more, I need to..
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Post by gable on Mar 31, 2008 7:00:31 GMT -5
A quick morning workout, before I get the girls up and off to school..
3/31/2008 - 0624 -
Step ups - (hold a plate, step on then off thebench) bw x10 35 x10 35 x10 35 x10
Hanging leg raises - bw x5 bw x5 bw x5 bw x5 bw x4
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Post by gable on Mar 31, 2008 19:04:42 GMT -5
PM workout -
3/31/2008 - 1800 -
Squats - 155 x5 175 x5 180 x4 185 x4 190 x4 195 x4 195 x4 205 x3 215 x2
Front squats - 135 x4 135 x3
The front squats felt weird, that was the first time I've done them, I need to research and work on form more there..
Lunges - 45lbs x15 45 x15 45 x15 45 x15
Dang.. those were rough..just added those in too..
Glute raises - Swiss ball on a bench method bw x10 bw x10
Technique is sketchy there.. I think I can rig something better to do those..
Notes - Energy was a bit low, but still had a nice workout. Nice and warm outside, made the warm up easier.. summer is coming to Central Texas.. I can feel it..
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Post by Boris on Mar 31, 2008 20:02:06 GMT -5
Great sessions Gable. All things are looking very good.
I probably can't give you the best advice when it comes to "dieting", but I went from an out-of-shape 170, to a reasonably in-shape 200 in the course of a year or so and basically have maintained my weight there. I never really take measurements, but I think it's pretty safe to say that my bodyfat has lowered significantly over the years.
My personal opinion is that maintaining bodyweight and trying to add muscle is a lot easier than trying to lose fat and gain muscle at the same time - common sense to me, but people who know more about diet and nutrition may have a different opinion on the matter.
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Post by gable on Mar 31, 2008 20:32:20 GMT -5
Thanks man.
I am still over all trying to cut fat, and realize that at some point, I will have to change my workout to continue to do so. My diet is in pretty good shape, and as long as I can keep my energy up, and keep adding weight to the bar, I will be happy. When I plateau, I'll re-evaluate and go from there.
I am really just trying to get a feel for how my body reacts to it all, and what I can/can't do.
I have certainly heard (anecdotally at least) that its easier to do certain things in the beggining, such as cut fat, and add muscle, so maybe I am riding that for awhile..
Keeping the journal will make it easier for me to judge progress, at least workout wise..which is why I started it..
I need to go find the squatrx that covers front squat.. I felt weird doing them.. I could tell something was "off" ...
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Post by gable on Apr 2, 2008 18:57:33 GMT -5
4/2/2008 - 1745
Flat Bench Press - 145 x5 150 x5 155 x4 160 x4 170 x3 170 x3 175 x2 180 x1
Close grip bench Press - 135 x5 135 x5 135 x5 135 x5 135 x5
Floor Press - 135 x5 145 x4 155 x3 160 x3 170 x2
Notes -
Bench press form getting better, still not there though. Overall felt good.
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Post by gable on Apr 4, 2008 18:17:19 GMT -5
4/04/2008 - 1645 -
Deadlift - 175 x5 185 x5 195 x5 205 x5 215 x5 225 x4
Rack pulls - 205 x5 215 x5 225 x5 230 x5 255 x5 255 x3 275 x2
Barbell rows - 135 x5 135 x5 135 x5 135 x5 135 x5
Barbell curls - 45 x15 65 x8 95 x4 95 x3
Notes -
Felt great, I need to work on bb rows and curls a bit more.
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Post by gable on Apr 5, 2008 17:02:09 GMT -5
4/05/2008 - 1545 -
Barbell Shrugs - 205 x10 225 x7 235 x7 245 x6 255 x6 275 x5 285 x5 295 x5 300 x4
Chinups - bw x4 bw x3 bw x3 bw x2 bw x2 bw x2 bw x2
Hanging knee raises - bw x10 bw x10 bw x10 bw x10 bw x10
Nice, "off day" workout.. felt good.. I am going to get more plates tomorrow, 300 is as much as I have right now.
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Post by Boris on Apr 5, 2008 20:29:30 GMT -5
What is your best # for chins? I would imagine you could do a lot more if you did them first and not the day after a bunch of rows and DLs. Nice work.
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Post by gable on Apr 6, 2008 6:37:39 GMT -5
Probably 5. I thought about trying to do them on Tuesdays (after leg day) as a matter of habit to improve those numbers. I really just sorta did them yesterday on a whim.
Thanks, I am feeling great, and happy to see progress each week.
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