The Challenge Begins.....It's Too Late Now! - Page 3 - JP Fitness Forums

rem1956 · 02-01-2008, 10:36 AM

Hi Tom. My workout plan is basically a simple one of upper body compounds, 4 basic moves, and lower body compounds, alternating upper, lower, then cardio HIIT and repeat again. I allow myself 1 day off each week, but I don't change the routine order.

I will be changing my workout in about another 2 weeks. I plan to stick with each workout for a 6 week period, then change so my body doesn't adapt.

Each workout starts with 5 minutes on a cardio bike, followed by stretches as my warmup. I then move into my routine, then follow with some stretches again at the end. Some days, stretches feel soooo good!

For about the last year or so, I have been studying for my NSCA CPT exam; in my "spare" time. I've developed a good knowledge base of exercise science, anatomy and nutrition. This challenge has finally gotten me to using some of this information for my own benefit, instead of just reading and studying the book. I am actually applying things that I have learned, on myself. Makes workouts alot more fun. I am kinda like one big experiment in progress.

The problem with my gym is, early in the morning when I go to work out, the weight area is dominated by a local HS gang. Some of them are serious lifters, some of them are serious bull shi**ers who just hang out. There are always 6-9 of them, so trying to do a serious lifting routine in that area is often quite difficult. That's going to change soon with the purchase of a lifting rack for my basement, but that's another story in itself.

I just bought a ball! (funny you should mention that!). I'm planning to move my core exercises to a separate time, at home since I now have the equipment. I am slowly transitioning away from the gym to my basement, but it's a costly and slow process. This change will occur when I change my routine, in the very near future.

Thanks for asking and suggesting. I've done bulgarian squats.... they are a killer! As for bench presses, that's a move that I just plain and simple LIKE! I enjoy seeing the weight move off me. I just read The Steve's advice to someone in another thread regarding improving his chest with the bench press. The Steve has some great tips that I printed out and plan to try.

Gotta run for now. Serious government busy waiting!

rem1956 · 02-02-2008, 10:10 AM

Depression pretty bad today. Didn't make it to the gym. Feeling really down. Seems likme when you're down, they just keep kicking.

rem1956 · 02-04-2008, 07:51 AM

Well, as many of you know, it was a very bad weekend for me. I didn't make it to the gym 3 days in a row, felt like s*it, was extremely (dangerously) depressed due to many circumstances. But today is a brand new day and we are back to our regularly scheduled programming.

Fasting glucose was 103 this morning. Awesome, considering the weekend and the effect hormones and mood has on blood chemistry.

Went to the gym this morning and worked lower body. I had one of those noodle workouts....you know....when you get done working out, you think you left your legs somewhere else and you have noodles to walk on. Strange, but kinda a good feeling.

Anyways, went 5 minutes on carbio bike, stretches as usual, then:

Squats: 3 sets of 10 x 200 lbs
Deads: 3 sets of 10 x 120 lbs
Hip Extension: 3 sets of 10 x 140 lbs, each leg
Calf Press; 3 sets of 10 x 140 lbs
Seated Ab Crunch (Machine): 3 sets of 10 x 75 lbs

Really hard workout that left me feeling limp and barely able to hit the shower.

Followed this by 5 more minutes on the cardio bike at a lower intensity and a few more minutes of stretches. Man I am beat for the day. If my wife showed up now in a little red teddy I would have to say.....ahh....well....OH HELL... GO FOR IT RAY!!!!!

stingo · 02-04-2008, 09:01 AM

Glad to see you're back at it - maybe some light weekend activity would help?

rem1956 · 02-04-2008, 09:14 AM

Hi Tom...light weekend activity would really help...and in hindsight that is exactly what I should have done, instead of what I actually did....sitting around feeling sorry for myself.

For years I have suffered from 'low grade depression", for lack of the correct term which I can't spell right now. I usually keep the beast tamed by taking good care of myself, proper diet/rest/exercise, hobbies, positive self talk, etc. But this last weekend I suffered several low blows and sucker punches. Took it's toll on me.

Anyways, it will NOT happen again. I do not like that feeling.

Oh....I forgot to mention in my above posting....weight was 217 this morning, down from 224 when i started. I'm looking forward to a body comp within the next few days. I know my fat mass is down and my lean mass is up. I can't wait!

stingo · 02-04-2008, 10:39 AM

Speaking for myself I know I experience kind of a down on weekends, simply because my body is used to being "up" from exercising. Giving it something to do on the weekends helps.

Bill2380 · 02-04-2008, 11:03 AM

That's some good squatting Ray. Glad to hear that you're feeling better.

RacerBill · 02-04-2008, 03:08 PM

Quote:

Originally Posted by rem1956

Oh....I forgot to mention in my above posting....weight was 217 this morning, down from 224 when i started. I'm looking forward to a body comp within the next few days. I know my fat mass is down and my lean mass is up. I can't wait!

Excellent!

rem1956 · 02-05-2008, 07:38 AM

Thanks Bill and Bill...I love squats, not real fond of deads, but I do love squats....and those are ass to grass squats as well!

just got my results from a body comp...not as great as I was hoping for, but still a vast improvement. Maybe I was expecting too much too fast, and I know the diet issues still needs fine tuning. But pics, measurements and details will be posted shortly.

rem1956 · 02-05-2008, 08:50 AM

OK...so here's the results....photos to follow later.

Body Composition

Total Body Weight: 7 Jan was 224 lbs; 5 Feb is 214.6 lbs; loss of 9.4 lbs
Lean Body Mass: 7 Jan was 142 lbs; 5 Feb is 140 lbs; loss of 1.8 lbs
Fat Mass: 7 Jan was 82 lbs; 5 Feb is 74.4 lbs; loss of 7.6 lbs
Fat %: 7 Jan was 36.3%; 5 Feb is 34.7%; loss of 1.6 %

Body Measurements (shown as 7 Jan then 5 Feb measurements)

Neck: 17.75 in; 17.25 in; loss of 0.5 in
L Bicep: 14.5 in; 14 in; loss of 0.5 in
R Bicep: 13.75 in; 13.75 in; no change
Chest: 47.5 in; 46 in; loss of 1.5 in
Waist: 48.5 in; 45.5 in; loss of 3 in
Hips: 41.25 in; 41 in; loss of 0.25 in
L Thigh: 23.75 in; 23.5 in; loss of 0.25 in
R Thigh: 23.0 in; 22.5 in; loss of 0.25 in
L Calf: 16.5 in; 15 in; loss of 0.5 in
R calf: 17 in; 16.5 in; loss of 0.5 in

Average fasting blood glucose for the month of Jan was 112, down from 142 before I started the challenge. Today it was 110.

Monthly attendance at my gym...early morning workouts at that...was 50%...goal was 70%. need to improve this.

Sleeping better at night; more restful. Overall feeling better.

Have made some improvements in weight training:

Bench Press from 3 sets of 10 x 100 lbs to 3 sets of 10 x 110 lbs
Bent Over Row from 3 sets of 10 x 50 lbs to 3 sets of 10 x 60 lbs
Upright Cable Row from 3 sets of 10 x 42.5 lbs to 3 sets of 10 x 50 lbs
Shoulders still need a lot of work...results seem inconsistent
Squats (ass to grass) from 3 sets of 10 x 140 lbs to 3 sets of 10 x 200 lbs
Deads from 3 sets of 10 x 100 lbs to 3 sets of 10 x 120 lbs
Hip Extension from 3 sets of 10 x 130 lbs to 3 sets of 10 x 140 lbs
Calf Press from 3 sets of 10 x 130 lbs to 3 sets of 10 x 140 lbs
Ab (machine) Crunch from 3 sets of 10 x 70 lbs to 3 sets of 10 x 75 lbs

I am beginning to see/feel some very slight differences in my quads, calves, bi/tri and pecs. Not a lot, but I'll take it!

I need to work on improving the nutrition. I'm going to start using fitday.com and log the foods.

Ok...now I got to get the pics posted.

They'll be coming your way soon.

Lost Dog · 02-05-2008, 09:56 AM

Good work.

I might start using fitday periodically, too. I keep making a week's worth of food and not keeping track of what I put in the dishes. So, tracking seems like it's not worth it. But, it might give me an extra bump in motivation.

stingo · 02-05-2008, 10:25 AM

An excellent start - keep the trend upward and you'll do just fine.

Bill2380 · 02-05-2008, 11:21 AM

Really nice improvemnts Ray. Especially those squat numbers. Keep it up.

RacerBill · 02-05-2008, 01:55 PM

Nice progress, and you're really tracking it carefully. The reduction in FBG is great -- you're almost down to non-diabetic levels.

I'm really impressed with adding 60 pounds to your squat!

rem1956 · 02-05-2008, 05:14 PM

Thanks Bill....but don't be too impressed. I never determined my 1RM for any of these moves. I just threw some plates on and started lifting, so my progress has been somewhat dramatic with some lifts, and ok with other. It's going to start leveling off since the squat weight has starting to become real work now. And of course, I've only had 5 or 6 upper and lower body workouts so far.

rem1956 · 02-06-2008, 01:35 PM

Please Forgive Me, my brothers and sisters.....

For today, I sinned. Yes, I sinned greatly. I went to a chinese buffet for lunch. I ate large volumes of chinese food. Deep fried won tons. General Tso chicken. Spring rolls. Fried noodles. And much, much more.

And I ENJOYED IT!!!!!

And now, as I sit here at my desk, stuffed and bloated, that age old question is pondering through my brain....why did I do it? Why? Why?

and as I sat here pondering, a deep thundering voice that seemed to originate from the heavens above proclaimed "Oh hell Ray....I have a sense of humor too!"