I've been reading some other training logs, and posting here seems a good idea. Lots of good feedback, encouragement, and commentary on workouts and progress.
First, about my starting point, and me. 37yo from Minneapolis, about 5'8" if I stand real straight, and started my workouts at about 175lbs. In the past, I've looked and felt my best at abour 160-165 if I'm working out, so my goal is to try and get down to around 160. Calipers tell my I have 18% body fat, so down to 160 through fat loss would still be safe.
I train in martial arts as well as having my desk job, and I started a club at work, so I teach (pretty low-key activity most of the time) three hours a week at work, and one hour at the main school, with the junior intermediate-advanced class (14 7-13 year olds). I'm a senior student in the main school, and we train five hours a week, including kumdo, grappling, sparring, and the traditional aspects of martial arts (forms, self-defense techniques, basic movements). I've been training actively since 2002.
I've been tracking my progress in NRoL elsewhere, and I'll repost that for history. Started with Break-in, and have since moved on to FL1.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
"Basic Workout A," Day 1
Me: 173lbs, 18% body fat, 172cm (5'8")
Squats: 155x15; 175x15. The first set was too easy; the second just
right.
Superset 1
Static Lunge: 50lbs, 15reps each leg, 2 sets. Yowzers. Ready to
barf after this. First 15 OK, second leg sucks.
One Arm elbow-out rows: 30lbs x 15 reps, 2 sets. It's my shaking
legs are the limit here, not my pulling!
Superset 2
Pushups: 15reps, 2 sets. Trivial. Last night I banged out one set
to failure of 60 reps. Not my weak point here.
Swiss Ball crunches: 15 reps, 3 sets. Next time I use a weight held
on my chest.
Tuesday...workout B.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Summary of all break-in workouts after the first one...
> Tuesday...workout B.
And it's Tuesday, so:
Deadlift: 175lbs. 15reps x 2 sets. Och. Gonna be sore. I picked
JUST the right weight.
Superset A
Step-ups onto 18" box: 50lbs. 15 reps each leg, 2 sets
One-arm shoulder press: 35lbs: 15 reps each hand, 2 sets
Superset B
Close-grip lat pulldown: 100lbs 15 reps, 2 sets
"Reverse" cruchers: 20 reps, 2 sets (lay on back, arms at sides,
pull knees to chin lifting hips off ground)
Thursday/Friday it's back to Workout A, then B, but I want to try and
add some interval running afterwards. Maybe I'll just do walking this
week, and start intervals next week.
*********
On Aug 2, 12:29 pm, drdoogie2000 ...@comcast.net> wrote:
> "Basic Workout A," Day 2
> Me: 173lbs, 18% body fat, 172cm (5'8")
> Squats: 155x15; 175x15. The first set was too easy; the second just
> right.
Workout 2: 175lbs x 15; 200 x 13. Next workout I'll start at 190 for
15, and see if I can get to 15 at 200.
> Superset 1
> Static Lunge: 50lbs, 15reps each leg, 2 sets. Yowzers. Ready to
> barf after this. First 15 OK, second leg sucks.
> One Arm elbow-out rows: 30lbs x 15 reps, 2 sets. It's my shaking
> legs are the limit here, not my pulling!
I did a LOT better a lot faster for these. Same weights as last time,
but wasn't at all barfy.
> Superset 2
> Pushups: 15reps, 2 sets. Trivial. Last night I banged out one set
> to failure of 60 reps. Not my weak point here.
> Swiss Ball crunches: 15 reps, 3 sets. Next time I use a weight held
> on my chest.
Pushups: 15 reps with a 25lb weight on my neck. The last few of the
second set were starting to get a bit hard. A trainer suggested I try
a figure-8 resistance band to add tension. Might be more comfy than
the weight. Also suppose I could do explosive pushups.
Situps: 20 reps, 2 sets, 25lb weight behind my neck.
**************
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Deadlift: 175/15 x 2: good weight. Lower back still adjusting to
this
Step-ups: 50/15 x 2 better this time. Faster.
Single-arm shoulder raise: 35/15 x2
Close-grip pull down: 110/15 x 2 increase in weight from last time
Reverse crunch: 20x2
Third Workout A (of 5) Tuesday Aug 11
Squat: 190/15 x 2 Fifteenth rep on second set was a near-fail.
Perfect. Back sore from yesterday, tho.
Static Lunge: 55/15 x 2 increase in weight.
Elbow-out row: 35/15 x 2 mistake; increased weight. Back sore from
deadlift and squat; arm/lat strength not the issue
Explosive push ups: 15 x 2
Swiss-ball situps: 35lb plate behind head. 20 x 2
I'll get in one more workout on Thursday before my parents show up.
Then I'm off for a bit until they leave. Back at it likely Sunday.
********
Continued on and completed my Break-in workouts. By the final one (fourth workout):
Went from "break-in" to "Fat Loss" workouts. Six exercises instead of
five, three sets of 15 instead of two sets. Each pair of exercises is done as a superset.
Last Thurs: FL1:A
Squat: 175lbs 3x15
Cable Seated Row: 100lbs; 3x15
Supine Hip Extension: Bodyweight; 3x15
Dumbbell Push Press: 40lbs; 3x15
Rotational Lunge: 18lbs medicine ball; 3x15
Swiss-ball Crunch: 15lbs body weight
Last Fri: FL1: B
Deadlift: 165lbs: 3x15
Dumbbell Incline Benchpress: 40lbs each hand. 15/15/12
Bulgarian Split Squat: 50lbs; 3x15 each leg
Mixed Grip Lat Pulldown: 80/3x15 (too easy)
Romanian Deadlift: 125lbs/ 3x15
Swiss Ball Lateral Roll: Bodyweight/ 3x15
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Squat: 185lbs 3x15: thought I was going to die last rep of third set.
Cable Seated Row: 80lbs; 3x15 - I probably need to go up on this.
Supine Hip Extension: Bodyweight; 3x15
Dumbbell Push Press: 40lbs; 3x15
Rotational Lunge: 18lbs medicine ball; 7, 10, 10. AFter all the above, this is frackin' brutal
Swiss-ball Crunch: 20lbs weight behind neck, 3x15.
I tried to hop on the treadmill, but my lower back was really about
done, so I was having a hard time. I hope at some point my body gets
to the place where I can actually do the interval training I want to
do after my weights, but I don't know. Maybe I just need to bite the
bullet and do intervals on non-lift days. It's not "optimal," but
perhaps it's better than nothing.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Logging my food consumption on FitDay. Starting to see results, but as one would expect my weight is fluctuating. Since I determined to start working out again, I've been as high as 178lbs (gasp) and a low of 172, which is the right direction at least. This morning I was at 173.
Unfortunately, after my last workout on Monday, I needed to help a friend move on Wed night after I taught the kids. Lifting a desk to my shoulder, alone, the drawers started to come out, so I jerked my body left to keep the desk drawers angled so gravity would keep 'em closed.
Bad move. Pulled my left trapesius muscle, and have had issues sleeping since (every time I move my head, it hurts and wakes me up). Still, copious ibuprophen and some hot baths later, it's starting to feel less hellish.
I need to either get in some intervals or do FL1:B today if I can. Weight lifting would mean going into the fitness center at work, though (I'm taking a day off for a long weekend), and given how hard the FL:B workouts are, I'd hate to reinjure. I should just get in a HIIT run.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
What am I looking for in my workouts? Well, I'm theoretically within range of my black sash test. From all accounts, that's going to be one of the most grueling experiences of my life. So I need to be more fit. LOTS more fit.
Plus, I'm only 5'8", and most of my training counterparts are 200lbs or more, and it seems with ironic regularity that 6'1" is the bog-standard height in my class. So to grapple with the big boys, I need to be stronger. And faster. And more fit. Skill offsets strength and size; great skill can replace it...up to a point.
So, my overall goal is basically strength-to-weight ratio increase by as much as possible. It would be nice to be able to press one of those 225lb guys off me (even though you never WANT to do that, since it says "arm-bar me!" as if you were wearing a sign).
Anyway, so part of it is mission-directed, and part of it is just trying to embrace relentless self-improvement.
And when one has a Cheeze-It fixation like I do, the extra RMR from being high muscle and low fat is only to the good...
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Last few days have been a challenge. Pulled my neck muscle last Wed, and still having issues sleeping. Ibuprophen is my friend.
Also had to nip off yesterday to attend the funeral of the 25yo sister of a friend of mine.
Today, made up for a few days of lazy with some better activity, first mowing the lawn and then doing some HIIT. Tomorrow will be wandering 'round RenFest all day, then Tues back to the lifting with FL1:B.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
I'm lifting and exercising to gain strength and lose weight, as are most. However, it's mainly designed as overall assistance...cross-training if you will, to my primary activity as a martial artist.
My typical martial arts schedule:
Monday: teach a class (my Tae Soo Do club at work) from 5-6pm. My own Hwa Rang Do class is from 7-8:15p. This tends to be basics and line drills and sweaty stuff, sometimes weapon training, and usually ends with 20-30min of sparring (light to medium contact, with takedowns).
Wednesday: teach my club from 6:30-7:30am. This tends to be mainly me teaching and not so much demonstrating. Then assist with the junior intermediate/advanced Tae Soo Do group from 6-7pm. This IS demonstrational; sometimes I lead class, sometimes I assist as SuSok SaBumNim teaches. Wednesday tends to be forms and techniques, is always grappling, but often I'll just work 'em on what they need, and either demonstrate (if *I* have lots of help) or hold targets (if I don't). My own HRD class then comes on, again usually technique practice (all of which end with a takedown and/or throw) and 30 minutes or so of grappling.
Friday: Teach TSD from 3-4pm.
Saturday: Kumdo at 11, Stick fighting at 11:45, then grappling or sparring class (alternating weeks), then special class for assistants and instructors. Saturday is a long sweaty day.
So, I'm thus trying to work in my other workouts. I'm trying for NROL "Eternal Beginner" and I'm in Fat Loss I. I'd like to lift three times a week. I wanted to follow each lifting session with Interval training, but so far that's been a non-starter.
In the past, I'd had good luck with intervals right before classes; so I'm contemplating intervals on Sunday (at home), Monday and Wednesday (at work). That would give me lifting on Tues, Thurs, and Friday.
That's something every day, though. Not sure if that's wise. I guess I could drop the Sunday HIIT.
Thoughts? Anyone? Bueller?
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
My wife rocks. Seeing that I have been getting a little obsessive about trying to keep track of what I'm eating, she bought me a food scale. Measures up to 7lbs, reports both g and oz, and will easily tare a bowl or other serving dish so I can dispense food and get a total.
She also found me a thin pillow to help me find a position that doesn't cause pain in my pulled shoulder/back. Definitely helped me sleep last night, although it still hurts again this morning.
We'll see how it lasts through training tonight.
Otherwise, been doing well today, breakfast of a protein dose (100kcal of Designer Whey, 8oz of 1% mik) and a Naked Protein smoothie. Really helps the macros; it's harder to find low-fat food than it should be.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Really, really tough to get a decent meal in our work cafeteria.
Went for two slices of 7-grain bread, 3 slices turkey, 2 ham, lettuce, and a tiny amount of honey mustard. Plus the inevitable diet coke (lime this time).
Macros running an atypical C/P/F of 46/40/14 - doing well for fat today, and 900kcal consumed with an anticipated burn of about 2600 between lifestyle, sleep, and various teaching and training activities planned for today. Caloric deficit plan is supposed to be about 750 to 1000 per day.
No snacking, more water, and today will be a good day. Would like to get some HIIT in today, if I can make time before class, but I'm not sure I'll have time to get that in.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
I didn't get in my HIIT as I hoped, but that's OK, since after I helped with the kid's class (SIXTEEN monkeys! That's a lot of monkeys! ) we started our own workouts by doing all eight of our "basic movements" three times each side. Since my basics are a triple or quadruple lead-leg kick, followed by a triple jump kick combination (jump spin, low spin, jump something else), I got in what can probably considered a plyometric workout. I don't know if it counts as HIIT, but it certainly was High Intensity. Grappled a bit afterwards, too, although my partner had a wrist that was post-surgery, so she and I did all technque grappling instead of muscle-grappling. Good for both of us.
200g of chicken pad thai. It was either that or pizza (leftover's night). That's about 1/3 of the box, we think. Plus a 32oz gatorade.
So if everything was correct for activity counter and calorie counter, I ran a 1500kcal deficit and my macros today were 53/30/17. Much better day than usual in terms of fat. Now, to guzzle more agua.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Yeah. Though I had to scold her today for demonstrating stuff to the junior kids. She's not allowed to kick above her chest while nearly 32weeks pregnant.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Today I took a risk and did Fat Loss 1: B for the first time since I hurt what I thought was my neck/back.
So:
Deadlift
175/15
175/15
175/15
Notable on these was my inability to keep my left hand gripped properly around the bar. Weakness I've noticed on the top of my forearm; jumpy muscles as well.
On both of the first two sets, towards the end of the lift, in the low position, my left arm was unable to stabilize the weight, and it went back away from my feet, then peel out to the left and weight on the ground. No issues with right arm. I wonder if I have an interior shoulder injury that's throwing pain out.
Moving on...
Bulgarian split squat
25e/15
25e/15
25e/15
I like using the dumbbells instead of the bar.
Mixed grip lat pulldown
80/15
80/15
80/15
I expected to struggle with this. In fact, it was no problem. I was expecting to move up to 90lbs for this one, and didn't because I was worried about the injury; clearly, it's not a bicep/back problem, which surprised me.
Romanian Deadlift
125/15
125/15
125/15
No real issues other than the stupid left-hand grip again. And for the men...do you guys notice that when you stand this up, you kind of slam 125lbs or so exactly in the wrong spot?
Swiss-ball lateral roll:
3x15 at body weight. CURSE YOU SCHULER AND COSGROVE FOR THIS EXERCISE.
Left...right...left...right... left...Riiiighghgt!! Crap. Get up from floor. Look around. Pick up shattered remains of dignity and re-stow on proper shelf. Get back on ball. Left...right...
Hrmph.
Nutrient and weight wise, doing OK today. Macros currently 69/24/8 prior to the chicken breast plus asian noodle spice thing that will be dinner.
And this morning, weighed in at 171, which puts me on track for my goal of 160lbs by the end of October.
Now, must make doctor's appointment to check out my arm. Alina's wondering if it's possible rotator cuff issue. No idea. Will research.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Have you tried the mixed grip for your deadlifts and RDL's (one hand over, one hand under)? That's the only way I can DL now and the mixed grip has allowed me to really increase my weights.
Have you tried the mixed grip for your deadlifts and RDL's (one hand over, one hand under)? That's the only way I can DL now and the mixed grip has allowed me to really increase my weights.
Yep I always use it. The grip problem is very new on my left hand. The left hand is my gripping hand when I do kumdo (korean sport swordmanship), so it shouldn't have a problem relative to my right hand, which is my dominant hand in general.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Of course, that's one of the reasons I logged on here and post a training log (which is currently being studiously ignored)...to participate in a forum with like minded and knowledgeable individuals.
Nah, it just takes people awhile to notice a new log (some people just read what they are subscribed to) and once they've started reading it can take a little while to find an entry into the conversation so to speak. When I started a log I thought it was being "ignored" at first as well. If you want to make your log easier to find you might want to put a link to your log in your signature though.[/quote]
Oh.... and welcome aboard.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Looks like I have some sort of strain or inflammation of the rotator cuff, but not a tear. Gave me Naproxen sodium 500mg and a muscle relaxant to be taken only at night so I can sleep.
Also physical therapy; probably the same thing as I had for my plantar fasciitis, that is, ionophoresis of a steroid plus ultrasound.
That worked well for me for my foot; hopefully only gets better on the shoulder. Only open appointment was in ten days, though. Not sure what to do until then as far as exercise. Heck, it's sitting still that hurts the most, not exercise.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Stopping by to say hello! And I hope your shoulder gets better. I know what you mean how standing/sitting still seems to be worse than moving around. I was mostly standing around on Wednesday morning and afternoon as part of work, but when I left, my feet and legs felt much worse than after a grueling workout.
Today was a real killer workout at martial arts. Warmup, followed by 45 minutes of dynamic kicking. Low spins, inside moon/jump inside moon, rounhouse/spinning roundhouse, then high spin/low spin/540 spin. Then we sparred. Eek.
Calorie balance today was good, even with drinking 64oz of Gatorade (needed it!) I was still in a 1000kcal deficit, although my macros weren't great today (about 60/15/25) with not enough protein. That Total Raisin Brain is great for your basal nutrient levels, though. Tomorrow I'll start the day with less of that and a double-helping of protein to help me ensure I'm getting enough.
Shoulder is still a problem, notably weaker in the left arm. Talked to my paw-in-law, who's the Medical Director of a nfp here in the Twin Cities called UCare. He backs up the NP's "not a rotator cuff tear" but thinks it's probably a peripheral nerve damage, which has the same weakness and random shooting/burning pains through my arm, as well as the jumpy muscles (deltoid, some forearm).
Naproxin still doing its thing, and the muscle relaxant (cyclobenzoprine) doeth knock my butt out each night. His overall advice is "let pain be your guide" since your body is pretty effective at saying "knock that crap off!" if you listen to it.
Today I tried cold, then hot, with 15mins of an ice pack at the pain locus, followed by a hot bath. We'll see how I feel tomorrow.
__________________
He either fears his fate too much,
Or his deserts are small,
That puts it not unto the touch
To win or lose it all.
Bad Kitty's quest for the skinny
) we started our own workouts by doing all eight of our "basic movements" three times each side. Since my basics are a triple or quadruple lead-leg kick, followed by a triple jump kick combination (jump spin, low spin, jump something else), I got in what can probably considered a plyometric workout. I don't know if it counts as HIIT, but it certainly was High Intensity. Grappled a bit afterwards, too, although my partner had a wrist that was post-surgery, so she and I did all technque grappling instead of muscle-grappling. Good for both of us.
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