You're sure making some progress. Good job.
Have you made any little Lego KBs? I know you have. Let's see 'em.
They are on my list, but I just haven't gotten to it yet. I have been too busy with my store to have any time to play. But I do have some scheduled "play" time this weekend.
Quote:
Originally Posted by bacardio
Dude, you are dropping weight like you are feeding a family of tapeworms... Whats the secret???
You know there isn't a secret: workout hard and eat less. Maybe cut 800 to 1000 calories of Dr. Pepper per day, that can't hurt. I've been eating under 2000 calories for a while(way under on occasion), but I am going to bring it up in a few weeks. Final weigh-in for my weight loss pool is next Wednesday, then there is a 4 week maintenance period. I am going to "cut" for the final weigh in to try to insure a win, then just do what it takes to pass the maintenance period.
Hill Sprints
full hill - 0:19 (2:41 rest)
full hill - 0:19 (3:10 rest)
full hill - 0:19 (3:39 rest)
full hill - 0:20 (4:28 rest)
full hill - 0:20 (5:07 rest)
full hill - 0:22
It has been getting dark before I have had a chance to get to the track lately, so I took my running to the hill in front of my house. I'm not sure the distance or grade, but 20 seconds seems like a good work time for hill sprints, my legs were burning near the top. 6 sprints is only 2 minutes of running, but it is a full workout; about 21 minutes total.
I was able to get to the track today. I got there at 7:15 and it was getting dark when we were finishing up. Since my hill sprints 2 days ago were 20 seconds each, I thought I better do something longer than 200s.
These 400s seemed slower than they ended up being. The 3rd leg(straight away, I almost always start on the straight) was into a decent head wind and really challenged my will to finish because it seemed so slow. All of my rests were a 400m walk around the track. My last 3 laps were a recovery lap, a run lap, and a walk around with Heidi.
Todays weight artificially is low due to intentional dehydration. I cut for todays final weigh in for the weight loss challenge I am in. My true weight is a bit above this, but I do need to bring it down to meet the maintenance requirements for the next 4 weeks. This workout was a quick morning attempt to sweat out a little bit more. I did add 2 extra squats and an extra push-up over last time I did this workout though.
31.4 pounds lost, 2.6 pounds per week.
14.9% of body weight.
One other person lost 13.6% He was my motivation to cut for this final weigh-in(he was dong the same) and is someone that I didn't want to see win. 7 of the 13 that were really participating(a few more than that initially signed up) met their goal, most goals were 5-7%. Now I just have to maintain 180 for the next 4 weeks: 3 of the 4 weigh-ins have to average at or below my final weigh-in of 180, and I will win a decent cash prize.
Assuming I am 5'11.5" this puts my BMI on the edge of normal and overweight(24.8) where at the Summit I was right on the border of overweight and obese(29.7) - I think this qualifies for moving me from the endangered list to the protected category.
Hey, just noticed your post in my old log. Yes, I was at a tournament that weekend, though it was at the Shelor Event Center.
I train with Tim Mannon, now at Tech Mixed Martial Arts Academy, between Jo-Ann Fabrics and El Gran Rodeo. Tim joined up with Perry Gibson from The One (formerly inside the mall), and they opened up over there. I'm not lifting right now because I'm in seven classes, six days a week.
There are people at all levels, and new guys come in almost every class. So stop on by any time. I'm the only girl on the mat with all the guys.
One of my TKD friends, Keith, used to teach at American Martial Arts. He might have just taught kids, though, so I don't know if your wife would have known him.
Thanks guys, I still have a little more work to do, but I am feeling good carrying around a little less weight. Dave is right for sure, it isn't looking good for Dr. Pepper Q-3 sales this year.
Workouts have been absent the last week or so mostly due to the ramp up of the soccer season. After tomorrow I will have had 6 games in the last 11 days. Lots of running, but I still ought to be getting some weights in.
Thanks for stopping by Leslie. I figured that is where you were training after you mentioned your coach in your other log and I was talking to a friend who knows Tim and where he trains. Once soccer slows down a little I will try try to make some time to check out a beginner class.
3 ROUNDS
20 x Single 16Kg KB Snatch(each hand)
15 x Double 16Kg KB Jerk
10 x Single 16Kg KB Overhead Squat(each hand)
-------------------------
225 total reps, 12:09: 3:07, 3:57, 5:05
18.5 reps per minute
I cut my volume down to 66% of normal so I could sprint through the workout today. It went well, putting me at 18.5 reps per minute for 12 minutes of work. I took a few very short rest breaks, but this volume at 20 reps per minute is close to within reach. Weight is still trending perfectly to ace maintenance and have me happily at 180 in a few weeks.
Band Workout - Upper Body Circuit 2 Monster Minis(black) 3 ROUNDS - 10 reps each : no rest, 0:30 between rounds
Press(split stance each side)
Row(split stance each side)
Overhead extension(split stance each side)
Band Pull(split stance each side)
Band Curls 1 Light Band(purple)
x 10
x 10
x 10
Band Star Presses 1 Light Band(purple)
x 10
x 10
x 10
It has been slower than it should be in here! I did my upper body band workout, then added a few sets of curls and star presses. Felt strong and explosive today - body weight is right where it is supposed to be.
3 ROUNDS
30 x Single 16Kg KB Snatch(each hand)
21 x Double 16Kg KB Jerk
15 x Single 16Kg KB Overhead Squat(each hand)
-------------------------
333 total reps, 20:09: 5:35, 6:41, 7:53
16.5 reps per minute
Knocked over a minute off my best time on this workout again. I started off conservative, with no intent of setting a record, but just kept myself moving. Very little rest time between exercises or rounds. A quick 30 second rest isn't really enough to recover, so I decided to just push through from exercise to exercise much quicker than normal. This resulted in a more consistent time between rounds, and a faster total time.
Just catching up here - damn nice work Craig on the fat loss and your progress in general. The KB work is looking good too. Snatches and jerks can make for a really nice full body hit - did that today myself.
__________________
Working "hard," or the perception of working hard, doesn't really mean anything. Sweating, vomiting, and breathing hard could be a good workout or a tropical disease kicking in.-Dan John
Just catching up here - damn nice work Craig on the fat loss and your progress in general. The KB work is looking good too. Snatches and jerks can make for a really nice full body hit - did that today myself.
Stop by any time. I am excited about the weight loss, I didn't realize I had that much worth loosing. But it seems that the more I loose, the more I realize how fat I am. I will probably try to hold around 180 for a while and do a bit of recomp here as I try to regain the strength I had last year.
I like the full body hit of snatches and jerks, but feel like I am missing out without pull-ups. I think I will add in some of those horizontal kettlebell pulls, swings with a pull at the top, so I can feel my upper back doing more work. And don't underestimate the bands, there is some good stuff there too.
3 ROUNDS : no rest, ~0:30 between rounds Band Crossover with foot loop setup 2 Monster Minis(black)
10 x Double 16Kg KB Thruster
20 count Mountain Climber(large ROM)
3 ROUNDS : no rest, ~0:30 between rounds No Bands
10 x Double 16Kg KB Thruster
20 count Mountain Climber(large ROM)
Push-ups
x 10, x 10, x 10
x 10, x 10
I tried out the band crossover setup that Dave Schmitz demonstrates here. I opted for thrusters so I could get a full range of motion through my legs, and I do mountain climbers with a very large range of motion, bring the forward foot all the way up to my hand. 3 rounds with the band crossover setup and 3 without, really focusing on a quick change of direction at the bottom of the thrusters. Finished off with 5 sets of 10 push-ups, gotta work on the weaknesses too.
I like the full body hit of snatches and jerks, but feel like I am missing out without pull-ups. I think I will add in some of those horizontal kettlebell pulls, swings with a pull at the top, so I can feel my upper back doing more work. And don't underestimate the bands, there is some good stuff there too.
How about some Renegade Rows and and Pushups for a horizontal day?
How about some Renegade Rows and and Pushups for a horizontal day?
As weak as my push-ups are, I need to add them in on more than just a horizontal day. As for the pulling, I don't think renegade rows allow enough weight to get the back activation I want - they are as much a trunk and shoulder workout as back, I think. I might be able to do one-handed bent over rows with the kettlebells.
Overhead Squat
88(40Kg) x 5
110(50Kg) x 3
133(60Kg) x 1 + 1 + 1
Clean
133(60Kg) x 1 + 1 + 1
133(60Kg) x 1 + 1
Pull-ups
BW x 10 + 8
BW x 6 + 4
I gotta get stronger! And there is definitely something going on with my right hip. I can feel it with the left handed kettlebell overhead squats, but it was pushing painful after each set of regular back squats today. I am holding out that my strength will return quickly with a few days a week of heavy lifting. These numbers are way lower than I should have ever let them become. After having not been in my gym for over a year it was nice to see that they have acquired 2 huge(600lb+) tires, a strongman log, 2 big air tanks with handles for farmers walks, and a few other toys.
Helluva jump from 315 to 365. Nothing intermediate?
Yeah, it was a big jump, but easy to do plate wise. Didn't need a true max or anything, just trying to get a feel of how weak I really am.
Depending on my schedule I would like to drop pull-ups off of weight lifting days and do them along with push-ups and body weight squats once or twice a week as Tabata intervals. Only problem with that is that since I don't have a pull-up bar at home, I'll have to go somewhere to do my body weight intervals.
For gym workouts, I am thinking either a 3 or 2 workout split based on:
- Bench / Clean
- Deadlift / Push Press
- Squats / Row
or
- Squats / Clean / Bench
- Deadlift / Push Press / Row
Squats will be overhead and back. I'll add any accessory work that I feel is necessary, but it might not be much if I keep up with the bands and kettlebells. The 3 day split looks much better to me and should be very quick in and out of the gym; and if I get my basement cleaned up, I should be able to do the 2 of the workouts at home(if I forgo overhead squats, I can't do anything overhead in my basement). But if I can't get set up at home and can only get to the gym twice a week, I might have to go with the second split to keep repeat workouts from being too far apart.
Except I feel really bad for the Dr. Pepper stockholders. 
Yes, I was at a tournament that weekend, though it was at the Shelor Event Center.
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