Losing the LasTTen Lbs.

[emartin10]

Sorry to see that you had a death in the family K. Glad to see you back in the gym. Hope you're doing alright!

[Kaiser]

4 Week Results

Essentially no change. Fat continues to slowly come off belly though, but chest also got smaller.

................... last 7 days change
Weight: (173.0 lbs) +0.5 lbs :
BF%: ~ no change
Fat Loss: ~ no change:
Waist: -0.38”
Right Arm: +0.13”
Left Thigh: +0.37"
Left Calf: -0.13"
Chest: -0.25"

[ninja]

Whoops, should not have been joking about your absence.

Sorry about the death. Glad to see that the belly is flattening.

[Craig]

Serious workout on the 3rd. Very nice.

[Kaiser]

Thanks Craig.

Thanks for the condolences E 'n N. It hasn't been too happy around here and I'm not in a real jovial mood even today.


Jueves, 5 de Mayo

Aerobic/LT Training
Outdoor road bike ride. 30 miles, appx 1:45 time. HR varied between low 150s up to 180 (I guesstimate my LT to be around 174-176), so I was flirting back and forth with it.

I had a bottle of Accelerade so as not to bonk, but I forgot to eat anything in the 3-1/2 hours prior to my ride. My legs had no go in the last 8 miles and I was RAVENOUS when I got home. Took a prtoein shake and a piece of chocolate. Not sure what happened here, but I didn't like it (not bonking, just hunger... the bad kind where you want to devour an entire pint of ice cream).

Otherwise the ride was going well in the first 3/4. And the weather was beautiful.. high 60s and I threw on my vest in the last 6 miles as the sun was setting.


Diet
1887 kcals

45%P (206 grams!!) / 31%C (153 grams) / 24%F (49 grams) of which 6% of total was saturated.


Since I haven't posted a pic in a while, here's a pic of the bike I rode today. More pics of it can be found at http://forums.jpfitness.com/noncgi/u.../t/000218.html

[cappuccino]

Hi Kaiser and welcome back! Sorry to hear about your loss.

Nice bike...I want one too. [img]smile.gif[/img]

[Chris D]

Kaiser, Very nice. I've dreamed about having a 5200. What year is that one? I should know but I don't. I'm guessing 2002? What components are you running on it? Speaking of which I need to try and get my bike out of the garage and some of the dust off of it. See if I can get more than 100 miles like last year! [img]smile.gif[/img]

[Kaiser]

Thanks Cap.

Chris, it's a 2004. I put 2000 miles on it last summer. The Bontrager Race Lites are bulletproof - they stay in true despite the worst beatings. I had zero problems with the bike last year. The gruppo is all Ultegra. There are more pics in the link I mentioned above.

I also dreamed about it for a while. Although we could easily afford getting it, my wife made me earn the cash to buy it - so I pimped myself out for whatever I could - focus groups and the like, and saved and skimped and got the cash in about 6 months and then bought it.

It was between this and the Giant TCR1, which I REALLY liked. But last year Giant was having inventory problems and the LBS couldn't tell me if I'd get one in a month or in 4 months. So I went with the 5200 - I still drool when I see the Giant though. One of our group riders, Susan has a Small sized one - I kid her about knocking her over and taking it. I do love my Trek though.

They don't sell the 5200 anymore; now it's the Madone 5.2 with the shark fin seattube.

Get that bike out and ride it - as Dario Pegoretti says about his $5000 frames, it's not meant to be art! [img]smile.gif[/img]

[Kaiser]

BTW Cap, biking is excellent cross-training for runners.

Everything running is not:
-non-impact
-quad dominant; emphasizes different muscles

BTW, remind me to PM you a link to some women specific tri-shorts I came across. Might be of interest if you want to take up triathlons.

[cappuccino]

Yeah, I need to pull my bike out for the season. i think my mother wants to do a mother's day ride sunday....

reminder... send me the links...

[Kaiser]

Friday, May 6th


Resistance
Stage 1, Workout B

General Warmup
Specific Warm-up: Snatch-grip Deadlift: 95X8, 115X8, 145X8

Workout:

-Snatch-Grip Deads: 210lbsX8reps, 220X8, 230X8 (left shin ripped up pretty good now)
-Close Grip Bench: 135X8, 135X8, 140X8

-DB Row: 65X8X3 sets
-DB Low-Incline Press (401 tempo!): 55eachX8X3 sets

-Underhand Seated Row (on ground-cable machine): 155X6, 155X7, 155X8
-1-Arm Standing DB Press: 40X7eachX3sets

-DB O/H Triceps Extension: 25eachX6, 20X8, 20X9(L)/9(R)(failure)
-DB Incline Curls: 25eachX8X3sets

Complexes: 45 lbs X 15 reps X 3 sets


-Went up in weight in almost everything and only failed in the tricep extensions.

-was thoroughly exhausted before the workout. Even the warm-ups wore me out, so I was surprised that I made it on sheer will and determination and the embarassment of this log.

-I was totally ready NOT to do the complexes I asked Craig to let me do after this workout. I convinced myself to do it by saying I'd try it and if it felt OK, I'd do one set. That become two and then I barely eeked out 15 reps on the 3rd set (notice that my weight was 5 lbs less than in workout A). My shoulders were TIRED at the end of this.

-I killed myself because of the food situation described below.


Diet
Didn't log. Ate more than 2000 calories. What can I say? We have a relative's wedding this Sunday and tonight is the dholkee, the traditional dance party beforehand. Lots and lots of food and I did eat a good amount. My stomach is FULL. Yeah, I know.. yet another excuse day of no logging. Sometimes family comes first though, and in this case it did.


Tomorrow is rest day (well, I have to mow the lawn and work around the garden, which is a workuot in itself). Sunday is long bike ride day.

[cappuccino]

sounds like you're going to need that rest day tomrorow! You apparently had the drive to lift heavy even though you didn't feel like it.

Did you burn any extra calories on the dance floor?

[Kaiser]

Uh... no. I don't dance. My feet have no rhythm. [img]smile.gif[/img] My wife is stil there though (I got to leave to bring the kiddos home to bed)... maybe she'll partake. Lotsa super cute 20 something Indian girls though.

[cappuccino]

No wonder she sent you home with the kiddos

[Kaiser]

Saturday, May 7th

My rest day?

7:45AM - 9:30AM - help with my son's baseball game. Never sat down.

9:40AM-12:30PM - yard work - mow lawn, edge, weed, spray weed killer, broom, fertilize bushes and plants.

12:30-1:35PM - play catch and soccer with my sons

1:55-2:30PM - walk 1 mile round trip with my younger son to register him for AYSO soccer. He scootered.

2:30 - 3:30PM - play soccer in the yard with my younger son.

I am TIRED. Time for a nap.

[cappuccino]

Ah, a fun, low intensity rest day.

Hope you got a good nap.

Hey, speaking of your bike and the upcoming ride with JP while you're here...wanna give me some good bike tips? I'm thinking of a road bike. Yours looks nice and sturdy... Maybe I could convince you and/or JP to come to a bike shop with me sunday?

[Kaiser]

Nap? Yep, just got up! [img]smile.gif[/img] A good work out is playing with a 7 and a 4 year old boy.

Oh man, don't get me excited! Trip to a bike shop - I love going to bike shops. Seriously. I could give you a lot of tips - I should own a bike shop. Sunday morning is free and I'll be willing to go with you to your local LBS. I have a ton of questions for you first though, so let me know when you wanna answer them.

[cappuccino]

Your kids are the same age as my nephews. And boy oh boy are they active.

I think the bike shop doesn't open till noon or so on sunday. Surely your bike ride won't last 6 hours???

I'm ready for questions, but won't be back till later this evening to answer.