Losing the LasTTen Lbs.

[Keith S.]

VEry nice pics nick.

Kaiser, that actually kinda reminds me of Cappy a little, but the other guy's nose def. isn't yours [img]tongue.gif[/img] .

[Kaiser]

Looks more like you, huh Keith? [img]tongue.gif[/img] Yeah, Naveen Andrews doesn't look like me, but he's the only Indian actor I know of on US TV. A lot of women I know find him hot... I don't see it at all. Maggie Grace, however, is a classic beauty.

[Keith S.]

I'm not that dark and his hair is too long. [img]tongue.gif[/img]

[Kaiser]

OK, back to business.

2 Week Results

Here’s my results after 2 weeks. As usual, there will always be measurement variance.


...................2 week results / last 7 days change
Weight: (173.0 lbs) -3 lbs. / -0.5 lbs
BF%: ~-1.5% / -0.5%
Fat Loss: ~3.33 lbs / -1lb [img]smile.gif[/img]
Waist: -0.50" / -0.25”
Right Arm: -0.13” / no change
Left Thigh: +0.13” / -0.13
Left Calf: +.013” / no change [img]smile.gif[/img]
Chest: -0.50" / -0.25”

Progress still moving along, although not as dramatically as the last week. Still, fat is coming off waist. Chest loss is continuing still, although if it continues, I will be unhappy. Overall, I appear to be retaining LBM and losing fat, which was the goal.


Diet
Craig, here's the averages for the last week and 2 weeks:

Last week: 1920 kcals 34%P/35%C/31%F of which 7% of total was saturated; 1 day not logged.

Last 2 weeks: 1863 kcals 35%P/35%C/30%F of which 7% of total was saturated. 2 days not logged.

Averaging around 160 grams protein per day.

[gobbla]

When you do your measurements do you do them from a flacid or tensed pose? I've been wanting to take some measurements myself but I don't know the "proper" method...or even then if it would just depends on what you're shooting for.

example
fat loss...flacid might make more sense
muscle gain...tensed might make more sense

[Kaiser]

I think it doesn't really matter as long as you are consistent. The waist is not sucked in.

[Kaiser]

Thursday, April 21st


Resistance
Stage 1, Workout B

General Warmup (as above)
Specific Warm-up: Snatch-grip Deadlift: 95X8, 115X8, 145X8

Workout:

-Snatch-Grip Deads: 195lbsX6reps, 205X8, 215X8
-Close Grip Bench: 125X8, 125X8, 125X8

-DB Row: 55X8, 60X8, 60X8
-DB Low-Incline Press (401 tempo!): 55eachX8, 55X6(failure), 50X8

-Underhand Seated Row (on ground-cable machine): 135X6, 145X6, 155X6
-1-Arm Standing DB Press: 35X7eachX3sets

-DB O/H Triceps Extension: 25eachX6, 25X8, 20X10(L)/8(R)(failure)
-DB Incline Curls: 25eachX8X2sets, 25X6 (failure)

Cool down: none


-hand grip and painful callouses under my ring fingers are starting to limit my deadlifts. Skin gets caught up under the bar. Plus, since I am not climbing, I am having trouble with grip strength. Had to regrip on the last set for the last rep. Maybe I should use straps? I do have very very small wrist circumference, but it has never stopped me before.

-too many HS kids in the late evening. Never rerack their plates, or pick up their towels.

-upper body was feeling spent after workout today.

-rest periods are more like 90-120 seconds in some cases when I have to change weights and move between locations.

-legs didn't feel exhausted today. The rest day was a good thing, it seems.


Diet
1982 kcals

38%P (183 grams) / 32%C (165 grams) / 31%F (66 grams) of which 8% of total was saturated.

[gobbla]

You'll hear arguments from both sides of the fence, but IMO using straps for regular workouts would be somewhat counter productive.

It looks like you've been steadily moving up in weight on your deads. Mabey take a week or two at that weight for your grip to catch up to the rest of you.

HS kids suck. Don't know about the ones in your area, but here they run in packs!

[cappuccino]

Great news on the progress Kaiser!

I wouldn't worry about your chest. Your wife won't notice an inch as long as it still looks good under your dri-fit shirt. [img]smile.gif[/img] And what if it's really upper belly fat going away and not muscle?

I have the same strap issue, as I'm sure you've read. I never seem to want my grip to catch up with my leg strength.

[ninja]

You may think I am crazy, but toenail clippers work wonders if you also have a callous file. If they get too big and painful, I just clip the skin off and then file the rest off, and no more callous.

Are you doing a double overhand grip? I really liked mixed grip deads, I can do a whale of a lot more.

[Kaiser]

Thanks for the suggestions guys.

I'm embarassed to log today , but here goes:

Friday, April 22nd
Packed gym bag never got open. Got waylayed and busy tending to some things and never got in to do my intervals.

Diet also sucked, with someone providing me with chocolate from Europe (the good stuff) and my wife frying up some chicken egg rolls. I feel sick from the fat in the chocolate now. Ugh. My kcals weren;t excessive, just not clean.

Diet
1998 kcals

26%P (only 124 grams) / 43%C (232 grams) / 31%F (67 grams) of which 7% of total was saturated.

[cappuccino]

mmm what kind of chocolate from europe? I left my truffles at my friend's house so they wouldn't be under my nose all week long.

good thing about TT is you can combine weight + intervals on the same day for make-up time. [img]smile.gif[/img]

[Kaiser]

I don't think I could do weight and intervals in one day - certainly not in Workout A because the squats+ Romanian deads + complexes leave me almost wobbly. [img]smile.gif[/img]

Chocolate was all over the board from Belgian dark to Swiss white to British mint in both dark, milk, and white. My dad just got back from London. None of it was for me, but I stole my wife's and kid's. Hey... it's freakin' real chocolate!

So you like truffles, huh....

[emartin10]

Any Italian chocolate? That's the best with hazelnuts!

[Kaiser]

No Italian hazelnuts. Mmmmmm, hazelnuts. Another good one is the Greek long cigar-like wafers with the chocolate hazelnut paste in them. Mmmmm. Can you tell I like chocolate? [img]smile.gif[/img]

[emartin10]

Me too, my GF studied in Italia for a semester and sent me Bacia all the time, now you can get it here. I love chocolate w/ hazelnuts.

I've never had the Greek ones. Might have to give them a whirl!

[Kaiser]

Sunday, April 23rd


Resistance
General Warm-up
Specific warm-up:
-Full Squat: 85 lbs X 8 reps, 115 X 8

Workout:
-Squat: 150X6, 155X6, 160X6
-DB Chest press: 60eachX6, 60X6, 60X6

-Barbell Romanian Deadlift: 195X8, 205X8, 210X6 (grip failure)
-Chinups (501 tempo): bodyweightX8, bdywtX4, bdywt.X3 (total failure with the slow eccentric - same as last week again)

-Bent over BB Row: 95X10, 95X10, 85X10
-Single Leg Calf Raise: bodyweightX12 each X3sets

-Complexes, 15 reps X 50 lbs; 15 reps X 45 X 2 sets. Deadlift+Clean Pull+Shoulder Press+Squat+Shoulder Press (had to drop the 5 lbs for the last two sets as I was beat)

Cool Down: 5 minuate/0.25 mile walk on treadmill


-Went higher again. Exact same failure in 501 tempo chinups. Grip is failing in deads - need to do something to address that. Craig?? Help!

-Also wanted to note for Craig: the program has me doing front squats, but I have been doing normal back squats. Front squats tend to really stress my cartilage depleted knees, and as I noted before the program, may have contributed to the knee issue I had when we started. So I avoid them and have been doing normal BB sqauts to just past parallel (Can't do full depth squats for same reason). I forgot to mentioned that. Sorry - hope it doesn't make any substantive diffference.

-Gym was busy today. Women were doing crunches on both sides of the squat cage at one point and I had to ask one of them to move up so I wouldn't chance hitting her with the bar. What I don't get is that there was a lot of other room besides around the cage to do swiss ball abdominal work.


Diet
2140 kcals

36%P (187grams) / 34%C (188 grams) / 30%F (70 grams) if which 7% of total was saturated.

Had some more European chocolate today, and some roasted corn kernels. Not the cleanest day, but did pack the protein in.

[Kaiser]

Sunday, April 24th


Intervals

On elliptical machine with arms
30 seconds on, level 17, 60 seconds off, Level 2
10 intervals
HR at end of intervals: up to 179
HR at end of rest: appx 150-160
23 minutes total exercise (5 min warm up; 3 min cool down)
Average HR: 145 bpm
Kcals burned: 283


Diet
2003 kcals

31%P (149 grams) / 36%C (189 grams) / 34%F (72 grams) of which 8% of total