Losing the LasTTen Lbs.

[Kaiser]

You're in college... most of it is C2H5OH.

[ninja]

No alcoholic beverages here. Bad for the brain and the waistline.

[Craig]

Triceps extension...

I am looking for lying dumbbell triceps extensions.

No kickbacks. Ever.

[Kaiser]

Thank you.

PS: As you can tell with all the chatter in here, you can simply scroll to look for the bold dates to find my actual logged workout. Any questions or comments will be in that post.

[Kaiser]

Monday, April 11th


Intervals
16 reps of 30 second intervals on the bike. + 1 extended period

Was very windy outside, so I decided to do intervals on my road bike. Did 30 seconds on, 60 seconds off. During the 30 seconds, I cranked it up to a hard gear and stomped to get going and then went as fast as I could (speed varied because of the wind). My HR flrted with 85% of max during each interval - not very hard but kind of an 8/9 PRE if you factor in my legs burning. Rest periods saw my HR plummet as low as 140 and my speed was around 16.5 to 18 mph during those periods. My average HR was 153bpm, a little lower than a good spin class. My calorie burn (per the Polar) was 791 kcals.

The final 'interval' was about 2 minutes of keeping the speed above 25 mph. Always fun!


Diet
1774 kcals

33%P (138 grams) / 28%C (148 grams) / 39%F (74 grams) of which a whopping 10% of total was saturated (crab cakes at lunch and sirloin steak at dinner).


Comments
-My stomach is feeling a bit flatter, but my weight went back up again today (177 lbs). I'm afraid to take a tape measure to my belly.

-Legs are a little tired and I have squats tomorrow....

[ninja]

31 days

[cappuccino]

I've thought about outdoor bike intervals. Do you make sure you have a straigtaway so you don't have to stop at record speeds? Bike intervals get my legs too...

go by feeling flatter...the scale will catch up eventuall. [img]smile.gif[/img]

[Kaiser]

There is a bike path close by that goes winding through the woods. I've been riding it since I was a little kid. I know where the cross streets will hit, and there are sections (where I head for intervals or personal Time Trials) where you can go 7 miles without hitting a cross street. Otherwise I still gotta be careful because it's not as though I am going 24-27 mph on a straight road -the path is curvy.

I hope the scale catches up. Just did take a tape measure to my belly.... no change (yet).

[emartin10]

There's woods in Chicago? I think I missed those.

Sounds like a good day on the road. Is the weather getting better for you there? Hope you don't get some of the storm we just did, although, it's almost all melted with the 60 degree days yesterday and today!

[Keith S.]

Kaiser I wish you the best in your fat loss. I did a reading today using the Omron and I'm at 12.5% [img]smile.gif[/img] I am really just looking to lose the rest of this gut. I started Adam's diet today and did pretty good. Do you know your bf%?

[Kaiser]

Lots of forest preserves E. Didn't you see how green Chicago was in general?

Thanks Keith. You too. I don't know my BF% accurately, and I really don't care much. I just want it to go down and the belly to go away. At the top post, you can read what readings I am getting though.

[Kaiser]

Tuesday, April 12th


Resistance
General Warm-up

Specific warm-up:
-Full Squat: 85 lbs X 8 reps, 95 X 8


Workout (grouped by superset):

-Squat: 135X6, 145X6, 155X6
-DB Chest press: 60eachX6, 60X6, 60X6

-Barbell Romanian Deadlift: 155X6, 175X6, 195X6
-Chinups (501 tempo): bodyweightX8, bdywtX4, bdywt.X3 (total failure with the slow eccentric - same as last week)

-Bent over BB Row: 95X6, 105X6, 115X6
-Single Leg Calf Raise: hack machine sledX12 each X 12ea, second set X 8 each, third set X 6 each (my calves at the tendon areas were really tight and it hurt... I lowered each set because of this.

-Complexes, 15 reps X 50 lbsX 2 sets; 15 reps X 45 X 1 set. Deadlift+Clean Pull+Shoulder Press+Squat+Shoulder Press (had to drop the 5 lbs for the last set as the shoulder presses were gettiing hard.


-Went higher in all weights.... except for the 1-5-1 chins, which were failures identical to last week, and the calf tightness, moved up closer to where I should be.


Diet
1870 kcals

37%P (167grams) / 43%C (217 grams) / 20%F (40 grams) if which only 4% of total was saturated.

Craig let me have it about my kcal intake, so this is to make him happy.

[ninja]

So you'll listen to him? [img]tongue.gif[/img]

[Kaiser]

Wednesday, April 13th


Intervals

On elliptical machine with arms
30 seconds on, level 17, 60 seconds off, Level 1
12 intervals
HR at end of intervals: up to 177
HR at end of rest: appx 140-152
30 minutes total exercise (5 min warm up; 5 min cool down)
Average HR: 140 bpm
Kcals burned: 344

Also worked on ankle proprioception (balance) on a BOSU ball and did shin curls with a 15 lb weight (no DART at our gym).


Diet
1770 kcals

40%P (170 grams) / 30%C (154 grams) / 30%F (58 grams) of which only 5% of total was saturated.

[gobbla]

how's your knee feeling?

[Kaiser]

Knee's feeling OK. Plica is irritated and clicking, but otherwise, not too bad. Thanks for asking G.

[Kaiser]

1 Week Results

Here’s my first week results. Of course, there will always be measurement variance.

Weight: (173.5 lbs) -2.5 lbs
BF%: ~-1% [img]smile.gif[/img]
Fat Loss: ~2.35 lbs
Waist: -0.25” [img]smile.gif[/img]
Right Arm: -0.13”
Left Thigh: +0.25” [img]smile.gif[/img]
Left Calf: +.013” [img]smile.gif[/img]
Chest: -0.25”

[emartin10]

Those numbers look like you are off to a good start! How is the diet looking? The last few posts seem like the numbers are doing pretty well...