(I threw the NSFW designation up there at the start. You know it's going to come to that sooner or later)
So here is the start of my log for 2007. I started a log for a couple of reasons:
1. Being that this is a fitness forum I should post something related to fitness once in a while.
2. You people will hold me accountable for following up on this (a virtual butt kicking), which is good for me.
3. My posts dropped an average of 1.03275 per day over 2006 so this will bring me back to 2005 levels.
The plan I will be following is the one laid out in The Metabolism Advantage. It's an 8 week program, 3 lifting sessions per week and 3 HIIT sessions per week (BTW, I hate cardio).
[About the Metabolism Advantage. I was pleasantly surprised by this book. I have read a lot of Berardi's material over the years and while this is a rehash of his methods (he's obviously successful so you wouldn't expect many changes in the message) it's Berardi in an easy to use format. You get exercise description, recipes for 40 meals, shopping lists and an 8 week program which lays out your daily meal menu and workout plan. It's really a well thought out book and I think this should be the recommended book to all the new members that come on looking for a diet and exercise plan]
Going forward I'm going to use the next 2 weeks as a sort of break-in period. There are some exercises that I have never done before so I'll practice them over that time. And I'll use this time to get used to the cardio machines for the HIIT sessions (did I mention that I hate cardio.) I'll start this week on working my way into the nutrition plan of the book so I'll be ready when I go full bore with in on January 15th.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Good luck with the program, Bob. Good to see you logging!
And smart marketing, man. With that NSFW in the title, you'll be getting daily hits from lots of the guys! LOL. Don't disappoint us now! :p
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Good luck Bob. the NSFW in the title definitely caught my eye!
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
__________________ 2009: No races, No times. Slow year. So, now you're 96 cals short. You're now in starvation mode. Doomed. - LostDog
Blog entry: November 1, 2009, Pancakes LiveSTRONG daily plate log
You say this like you're surprised ... how strange. :p
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Woohooo Bob you did it This is awesome! See now I can give you the virtual steel toed boot when you need it Seriously though my friend this is great, we can track your progress with you and help to encourage you to stick with it. I hate cardio too so let me know how it works for ya. I'm really glad to see you post a log here. Good luck Bob, you can do it!
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"My darling," she said at last, "are you sure you don't mind being a mouse for the rest of your life?"
"I don't mind at all," I said. "It doesn't matter who you are or what you look like so long as somebody loves you."
Woohooo Bob you did it This is awesome! See now I can give you the virtual steel toed boot when you need it Seriously though my friend this is great, we can track your progress with you and help to encourage you to stick with it. I hate cardio too so let me know how it works for ya. I'm really glad to see you post a log here. Good luck Bob, you can do it!
Like you haven't before Actually I'm hoping this convinces you to put them away.
Quote:
Originally Posted by cappucino
Yeah Bob! Can't wait to see nekkid pics of you in here
I'm sure you're talking about the "after" pics. The "before" shots will just make you sick.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
[quote=OldGuy]Like you haven't before Actually I'm hoping this convinces you to put them away.
I always keep my boots ready, cause well you never know when you are gonna need them. You know they are dual purpose boots- kicking ass or saving lives. :p
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"My darling," she said at last, "are you sure you don't mind being a mouse for the rest of your life?"
"I don't mind at all," I said. "It doesn't matter who you are or what you look like so long as somebody loves you."
I always keep my boots ready, cause well you never know when you are gonna need them. You know they are dual purpose boots- kicking ass or saving lives. :p
OK then, how about I'll convince you won't have to pack them for Little Rock.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
In the "zen" part of MA Berardi asks that you comes up with some goals that you would like to accomplish while following the program. And not only does he want you to make goals, he wants you to tell them to someone so you can be held accountable (this is where you people come in). So here are the goals:
Short Term Goals
1. To follow the MA nutrition rules 90% of the time (that is within JB's limits). This will require increasing my veggie intake, not an easy thing for me.
2. Become consistent in using the foam roller and in stretching. Especially lower body. I'm very tight in the legs and hips and this needs to be improved.
3. Become consistent in taking my supplements. The only ones I take right now are a multi vitamin, fish oil and ZMA. But I don't do it every day. That has to change.
These are behavior changes that I hope will help me reach my
Long Term Goals
1. Lose 10 pounds of bodyfat. I'm not sure if this can be accomplished over the 10 weeks I'm devoting to this plan. Right now I weigh 180. I like weighing 180, I feel good at this weight. So I want to drop 10 lbs. of BF while staying this weight. So while the time frame may be too short a positive move will keep me on track. (A 10 lb drop is about a 25%reduction in body fat.)
2. Eliminate most of the minor aches and pains (and I don't mean the kids) I have right now. I don't have any major problems, no injuries. I think most of them come from, well, being an old guy. But maybe I can get rid of a few as they are bothersome.
3. Jessica Biel. I realize to achieve this goal it not only takes completing the MA program but winning the Mega Millions jackpot at least 3 times. Hence, it's a long term goal.
So I'm ready to rumble. I bought a new log book for the gym and some new shaker cups. I ordered some Metabolic Drive and Surge. I even bought some Greens+ that Alwyn raved about on the Fitcast. Tomorrow I put together my shopping list and hit the gym to start the break in period.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Yes, the gym was open. And not too crowded at 12:30. But more crowded than what I usually see at 4 am. I haven't been to the gym in a few weeks so I didn't really go in with a full plan. Did some bench presses, seated rows, leg presses, RDL's and some pull throughs. I was testing some of the weights for the 5-7 rep range, which the majority of the MA workouts call for. It felt good to be back. I'm psyched about moving forward.
Tomorrow I'll go and do some HIIT. I hope I can get myself up for that.
I have to head off to do some food shopping, pick a couple of recipes to make this week. I have to get acquainted with the vegetable section.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Good stuff Bob. Good to see you get back into the gym! Once you get the weight figured out and set yourself up for the new workouts you'll smoke along through them. It is good to do prep work before to save having to tweek and retweek the working sets. Veggies are good for you and ohhh so yummy so get in there and try a variety of things. If you need so ideas for combos and stuff let me know. Veggies are my favorite food Good job Bob.
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"My darling," she said at last, "are you sure you don't mind being a mouse for the rest of your life?"
"I don't mind at all," I said. "It doesn't matter who you are or what you look like so long as somebody loves you."
The alarm went off at 3:30 am. I don't even remember what song was on, I just glared at the clock with one eye. Hit the button, silence. Ahhhh, roll over under the nice warm covers. So tempting to just go back to sleep. I can get away with another 2 hours of sleep and still get everyone ready and off for the day. But no, this virtual tapping on the shoulder - "you have something to do, get up". Damnit.
Did I mention that I hate cardio? Well, this morning's session hasn't changed my mind. Sitting on a bike, pedaling like crazy and going no where. I hope no one from outer space was watching. If they were they have to be thinking "Look at the stupid earthling, we can take this planet easily".
Today's protocol was 30 second sprints, 90 seconds active rest. I was able to get through 5 intervals, with a 5 minute warmup and cool down. When the workouts start there will be 7 intervals per session. And the timings change per session. Thursday's will be 60/60 and Saturday's 90/180. I don't think the 60 second wil be hard but the 90 will. I'm glad I'm taking the time to ease into this.
Tomorrow back to the weights. I get to try overhead squats. This should be interesting.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Happy New Year OldGuy! Good luck on the program. I, too, will be interested in your results with goal #3. BTW, still no hottie pics??
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
the first time I tried OH squats I dropped the bar . real macho . Make sure you stretch your chest and shoulders...a little more ROM makes it MUCH easier. Good job getting up and getting it done. Doing it is much harder than "doing it".
Happy New Year, Fin. No, no pics yet. I'm worried that if I post a pic in here Tin Man will start putting up shots of Jamie Eason. I've seen enough of her.
G, I'm a terrible squatter. I'm going to start out with DB's and work my way up to the bar.
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"A government big enough to give you everything you want is a government big enough to take from you everything you have."
OG's Log - (NSFW)
Seriously though my friend this is great, we can track your progress with you and help to encourage you to stick with it. I hate cardio too so let me know how it works for ya. I'm really glad to see you post a log here. Good luck Bob, you can do it!
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