Feb
29
2008
February 29 – Guest Shot
I found this picture on Flickr. It’s of Chinese Powerlifter Yang Lian and was taken by Dehwang.
Feb
29
2008
Stage 1 6b
A Deadlifts
3×10×125 (+20)
3×10×125 (+20)
B1 DB shoulder press
3 x 10 x 25
3 x 10 x 25
B2 Wide grip lat pulldown
3×10×70
Lunges
3x 10 x BW+12s (e) (+2 all sets)
I had a harder time with the non-dominant leg and keeping balance all sets. I think 12 is a good place for me to work on this more.
Stability ball crunches (3×12) Did these with my arms extended and holding a weight
3×12×12
Killler!!!!
First set I used a 12 lb db. Second and third sets I used a 12 lb medicine ball. It made a huge difference in these. I think I like the medicine ball better.
Feb
27
2008
Stage 1 6A
Tonight’s Training Damage
Goal for all exercises except prone jackknifes is 3×10.
The Jackknifes are 3×12
Squats
WU
1x10xbw
1x5x65
1×5×95
A1
1×10×115
1x10x125
1x10x135
B1 Pushups 45 degree angle
1x 10 x bw (+1) Full set!!!
1x 10 x bw (+2) Full Set!!!!!
1x 10 x bw (+1) FULL SET!!!!!!!!!!!!!!!!
B2 1 arm DB row (sub for seated row)
3×10 x 32.5(e) (+2.5)
Stepup
3 x 10 x BW (each leg)
Still working on form on these
Prone Jack Knife
3 x 12
I feel BIONIC BABY!!!!
Feb
26
2008
Thoughts on Stage 1
I’m 5 workouts from being done with Stage 1. I’ve already decided to skip the AMRAP workouts and go straight into Stage 2. Honestly, if I was brand new to lifting, I wouldn’t skip them, but I know how strong I am so I am just going to skip them.
Through my own bad choices over the past 8 months, I’ve pretty much managed to return to the weight where I started this journey at. My body composition is radically different from the first time around, but I still have roughly 100 lbs to lose. I took a step back this past week and looked at where I was seeing consistent progress with lifting and losing weight – it was where I was eating the same amount of calories day in and day out and lifting 3x a week. Even when I was eating 2500 calories a day doing NROL FL1 after I tanked, I still lost, albeit slower.
From my perspective, the diet started going haywire with caloric cycling. The cycling triggers binging behavior in me. The decision is to go back to isocaloric days. I took the total calories for the week that I am supposed to be eating and divided it by 7 to get an isocaloric value for each day. Right now I’m eating 2100 calories a day. I’ll keep an eye on my energy levels and make adjustments accordingly.
With R.’s Dad passing, I have an added dimension to my workouts that I haven’t had in a long time - R as a workout partner. I’d really like to get to the point where we are doing free weight work together. Right now though we are adding more walking and cardio to the program so I burn off some of the fat that I have put on over the past few months.
Feb
25
2008
Body Fat Test
Had my BF tested with Calipers. Here’s the results.Total body fat: 39.8%
Fat weight (how much of your body weight is fat)? 106 lbs
Lean weight (bones, organs, muscle, blood etc)? 161 lbs
Note: There is a possible 4% up or down error with this caliper method.
Triceps: 38
Iliac: 48
Quads: 28
She said I had a pretty good amount of LBM under the fat which is good. She’s done tests on people who have no LBM and she could grab skin and fat that almost went to the bone!
NaBloPoMo Participant
