Never 2 Late 2 Chase the Dream (it's better than liposuction)

[marthand99]

OMG. I am glad I am not allowed to exercise, or I would be tempted to try that. It sounds both terrible and totally cool at the same time!

[kfisherx]

LOL!!! I still cannot move without feeling the legs today. Mostly I am hurting in the hammies 'cause he made me do the lunges really wide.

Here are my rolling stats. I think I will graph it later (I am such a geek). Today I seemed to have had a big drop so will keep an eye on that to make sure I am not dropping too quickly. More likely a bit of water or something like that so this is not a big deal for me yet. This chart is for the past 2.5 weeks. Again just for fun.

	Total lbs	Total bf	Total bf in lbs	Cummulative Total
	2.4	1.9%	2.50	4.90
Date	lbs	bf%	weekly avg cals	weekly avg protein in g	weekly avg carbs in g	weekly avg fat in g	weekly avg macro % (P, C, F)	delta lbs	delta bf%	Delta in lbs bf	Total DELTA in lbs weight lost/gain
4-May-08	133.8	19.5%	2656	263	266	69.4	38,39,23	-133.8	NA	NA	NA
12-May-08	131.8	18.7%	1923	218	190	40.3	44,38,18	2	0.8%	1.05	3.0544
15-May-08	132.8	18.4%	1913	215	191	39.7	43,39,18	-1	0.3%	0.40	-0.6016
16-May-08	132.8	18.2%	1927	216	192	41	43,38,18	0	0.2%	0.27	0.2656
21-May-08	132.5	18.4%	1775	204	171	37.5	44,37,18	0.3	-0.2%	-0.27	0.035
22-May-08	131.4	17.6%						1.1	0.8%	1.05	2.1512

Today was trainer day. We talked a LOT about my diet and how I am feeling. He kept asking me over and over if I had high energy still and was okay mentally and all that. He decided to allow me to stay at the calorie range I am at now since I feel great and since I am still doing things like 255lb rack pulls even though I am dropping pretty quickly now. We again went through the macros and he said that I need to bring up my fat and I could steal from protein if I needed. We will check next week to see if that makes me too sluggish.

On the subject of 255lb lifts I again was chastised and had to promise him that I would not do that again without his supervision. He was doing some of his own deadlifting and was feeling again how heavy 185lb was and that is what triggered the conversation.

Today we worked on pecs and shoulders. I will do tris and abs over the weekend. He said I am surprisingly weak in the pecs given my ability to lift so much with back, traps and glute. He said that we will begin to focus in on that area and really build up the pecs and upper arms.

Warm up superset
bench cable pec flyes
1x15(24lb), 1x10 (48lb), 1x15 (24lb)
Alt db flyes (front and side)
3x10 (10lb)

During this set we spent an inordinate amount of time working on form and making sure that I was not pulling from my traps rather from my pecs and even lats. It took a long time to get thorough it.

bb press on bosu (3 SETS)
this done on bosu ball to make me push from the core more (I had to support my hips at parallel while my back and shoulders were supported) and also to keep me from using traps so much. He alternated a loaded 65lb and 45lb bar. For one set I would do 10 reps with the 65lb bar and then (without rest) I would get the 45lb bar and do 15 more reps.

Bosu ball (wide grip) push ups
to failure... I can't say how many I did 'cause long after my arms gave out he was barking for me to do more and was supporting me. OMG I about died....

He laughed when I was done sitting at the desk rubbing my pecs. He said he wants to hear about how I feel in the next day or two and wants me to message him. He is a sick puppy.....

But hey, I am losing weight and staying strong and beautiful so I think I'll keep him for a little while longer.....

[realcdn]

Originally Posted by kfisherx

Here are my rolling stats. I think I will graph it later (I am such a geek). Today I seemed to have had a big drop so will keep an eye on that to make sure I am not dropping too quickly. More likely a bit of water or something like that so this is not a big deal for me yet. This chart is for the past 2.5 weeks. Again just for fun.

Being a bit of a numbers geek myself, can I ask about the rolling stats? Since these aren't daily entries, are you doing any kind of averaging? I'm asking since I now have access to a (likely inaccurate) Tanita body fat scale. I was thinking of doing some kind of rolling average and I wondered what others did.

By the way, your workouts impress (and scare) me. I feel funny saying good job - but, great job.

[kfisherx]

I pretty much weigh and measure every single day so no real rolling average. I only put it in my chart when I remember the numbers. That said, I think in terms of rolling average which prevents me from freaking out if there is a weight flux for some reason

You can see by my chart that the Ormon is pretty consistent. It may be off a bit but I tend to believe it is close to right for this sort of application. I stay hydrated equally and I measure at thes same time every morning when I wake up.

[realcdn]

Thanks. I suspect I'll do a rolling average, but compare on a Sunday, or perhaps Sat evening to Sat evening, as I may post it on my blog with the change in weight (since that's kind of what I do for the weight now). I still think I'll do it at night, for no specific reason (well, there are, but it's likely TMI). I also know that I'll still likely lose LBM no matter what I do*, but it will be interesting to see what the trends show.

(I say this because according to today's number it's 144lbs, which I'm sure will not be that as I lose weight.)

Anyway, thanks for your answer, sorry for the hijack. Back to your quite impressive (and still scary) workouts.

[kfisherx]

My workouts are sometimes scary to me too. I still am sore in my legs but so far the pecs are fine.

Not hijacking at all. This place is the learning place and all are welcome to learn as I learn. If you notice in my spreadsheet I dropped my cals from 1900(ish) a day to 1700(ish) a day and the result of that was that I dropped weight at a higher rate than bf%. This tells me that my magic cal range is probably around 1800 or even the original 1900 at my current activity and macro level. At least that is my theory. I LOVE this dialing in stuff.

I am back to log a 1.5 hour bike ride. HR stayed mostly around 140 HR. Ahhhh.....

[tcoy777]

nice workouts. I have the same weakness in my pecs as you do. So these workouts are very interesting to me. I wonder if those of us that run tend to be like this?

[Mahler]

Originally Posted by kfisherx

Yep that is it. It is crazy and torture and he was pretty much laughing about how much it sucks even before I started. Then he had to get pretty serious with me to talk me through finishing. I soooooo wanted to stop.

But you didn't, did you?

[kfisherx]

Originally Posted by tcoy777

nice workouts. I have the same weakness in my pecs as you do. So these workouts are very interesting to me. I wonder if those of us that run tend to be like this?

I suspect so. I have the added benefit of having a farm so I throw 100 lb bales of hay around all the time and that sort of work. My back is freakishly strong. I remember being reallly strong in the deadlift though even before the farm. When I was in the USMC I could outlift the guys many times. I remember just hauling around these 120lb batteries. I weigh 113lbs at the time. So it is partly my lifestyle but partly genetics I think. Now for me to work up the shoulders and pecs.

Originally Posted by Mahler

But you didn't, did you?

Heck no. Dude was barking in my ear to not quit. He also had me by the waist for the last 3 and nearly lifted me up all the way with his arms. Mine were shot. Funny thing though is that I have no pec soreness today. Hmmmmm....

[Silly Sally]

Hey, Karla: nice logging going on here!

Gotta ask: what's the difference between front and side DB flys? Guess I could seek out an answer on the internet, but maybe someone else wants to know, too?

I'm guessing you'll be feeling those Bosu push-ups anytime now...

[kfisherx]

The DB flyes are a shoulder exercise. On the fronts, you lift the db straight out to the front of you and then you drop them and raise the db straight out to your side for the side flyes.

Never did get any sort of pec pain.