Side shots
fun shot
[quote]soldog wrote:
31 August 31, 2008
Progress summary: Since I�??m stopping my calorie counting weight loss phase and starting out on a strength gaining phase, I thought I�??d summarize my progress. I started around August 1, 2007 by getting on the mountain bike are started riding around the neighborhood. I could barely make it a few miles and a couple hundred feet of elevation change and then only by stopping frequently. I probably weighed 230#s. October 2007 I started lifting. March 2008 I joined T-Nation and started posting a log.
October 7 2007 March 18 2008 August 31 2008
Weight 209# ---------193# ---------- 179#
Chest: 43.5 in --------- 41.5 ---------- 39.25
Upper Arm: 14 in ----- 14 ------------ 14
Thigh: 23.25 in ------ 22 ------------- 22.25
Waist: 40.5 in --------- 38 ------------- 34.5
Hip: 43.5 in ------- 41.25 ------------- 38.5
And these caliper measurements
Chest: 22.8 mm — 15.8 ---------- 9
Abdominal : 27.8 mm — 23.4 — 14
Thigh: 16.4 mm ------- 12 -------- 9
Don�??t have pictures from October but these are from March, May and August
[/quote]
Those numbers tell a great story, Soldog. You have dropped signficant dead weight and replaced it with muscle (most clearly from the upper arm and thigh tape measurements – I don’t know much about calipers. Doesn’t matter.) You have really accomplished a lot in one year!
Thanks for the videos, especially the GM. As for the leg imbalance, I had a residual one that I think is being eliminated through the (forward) lunges (including your own encouragement there), the key being to drive up forcefully out of a long stride.
[quote]1Geech wrote:
Thanks for the videos, especially the GM. As for the leg imbalance, I had a residual one that I think is being eliminated through the (forward) lunges (including your own encouragement there), the key being to drive up forcefully out of a long stride.[/quote]
Thanks Geech!
I’m going to be doing split-squats and lunges as assistance exercises to work that imbalance issue. I had dropped the lunges for a while but now with a upper/lower split program, I can fit them in again.
1 September 2008
Weight 180.4
Warm-up
[20 Scap-ups/5 push-ups/40 leg ext. crunches/5 pull-ups/40 twist crunches/10 split-squat ea. leg] x2
Military press: bar 3x15 I think I�??m going to switch in DB OHPs for this. It just tweaks that right shoulder too much.
Chin-ups: 37.5# 5x3 PR Weight and reps
Bench press:
Bar x20
85# x10
95# x10
105# x10
Bent-over BB row
135# x10
205# 3x3 I think I need to drop the weight and work the form on these.
DB Preacher Curl
28.5# 3x10 right 2x10,8 left
DB Tri Ext.
28.5# x6 right x5 left
23.5# 2x10
You are shaping up great.Having fun training and all the benefits of better health.Awesome job!!!
[quote]Jimmy T wrote:
You are shaping up great.Having fun training and all the benefits of better health.Awesome job!!![/quote]
Thanks Jimmy - now to get stronger…
[quote]soldog wrote:
Military press: bar 3x15 I think I�??m going to switch in DB OHPs for this. It just tweaks that right shoulder too much.
[/quote]
Yeah. If you decide to go that route you might want to consider keeping the grip on the bells parallel. For some reason that just seems to help. With chins too, if you do them.
Nice work!
Cappy
[quote]Capacity wrote:
soldog wrote:
Military press: bar 3x15 I think I�??m going to switch in DB OHPs for this. It just tweaks that right shoulder too much.
Yeah. If you decide to go that route you might want to consider keeping the grip on the bells parallel. For some reason that just seems to help. With chins too, if you do them.
Nice work!
Cappy[/quote]
Thanks Cappy!
That’s exactly why I’m going back to the DB OHPs. I found in the spring that if I allowed my hands to go to a natural position (for me around 45 degrees) it reduces the compression is the problem area on my shoulder. For some reason the chins and pull-ups haven’t bothered my shoulder at all.
[quote]soldog wrote:
Capacity wrote:
soldog wrote:
Military press: bar 3x15 I think I�??m going to switch in DB OHPs for this. It just tweaks that right shoulder too much.
Yeah. If you decide to go that route you might want to consider keeping the grip on the bells parallel. For some reason that just seems to help. With chins too, if you do them.
Nice work!
Cappy
Thanks Cappy!
That’s exactly why I’m going back to the DB OHPs. I found in the spring that if I allowed my hands to go to a natural position (for me around 45 degrees) it reduces the compression is the problem area on my shoulder. For some reason the chins and pull-ups haven’t bothered my shoulder at all.[/quote]
Strange what bothers the shoulders and what does not. I was breastroking this afternoon, and it twinged my right shoulder. Usually swimming would just loosen it up.
I’ll keep the DP OHP in mind though. That is a good pointer.
[quote]Elaikases wrote:
Strange what bothers the shoulders and what does not. I was breastroking this afternoon, and it twinged my right shoulder. Usually swimming would just loosen it up.
I’ll keep the DP OHP in mind though. That is a good pointer.
[/quote]
The other weird one for me are push-ups. I can do about 5 without twinges and about 10 before real pain. I think I need to experiment with hand positions and maybe I’ll find one that works. Or try one of those rotating push-up handles…
[quote]soldog wrote:
…
Bent-over BB row
135# x10
205# 3x3 I think I need to drop the weight and work the form on these.
…
[/quote]
I dunno about that. You’ve become such a strong chinner that this may be the right weight for you to use. A little leg drive is okay so long as you’re not doing bent over cleans…
[quote]soldog wrote:
Capacity wrote:
soldog wrote:
Military press: bar 3x15 I think I�??m going to switch in DB OHPs for this. It just tweaks that right shoulder too much.
Yeah. If you decide to go that route you might want to consider keeping the grip on the bells parallel. For some reason that just seems to help. With chins too, if you do them.
Nice work!
Cappy
Thanks Cappy!
That’s exactly why I’m going back to the DB OHPs. I found in the spring that if I allowed my hands to go to a natural position (for me around 45 degrees) it reduces the compression is the problem area on my shoulder. For some reason the chins and pull-ups haven’t bothered my shoulder at all.[/quote]
That’s the same reason I started using only db’s for my shoulders. Light weight was fine with the bar but the heavier I went the greater the discomfort. So as they say, if the world doesn’t fit, adapt.
Workouts are looking good. Joint pain blows. Good luck with that pesky shoulder.
Soldog, Where are you touching on your bench? If you can how about posting a video. I may be able to help you.
[quote]soldog wrote:
The other weird one for me are push-ups. I can do about 5 without twinges and about 10 before real pain. I think I need to experiment with hand positions and maybe I’ll find one that works. Or try one of those rotating push-up handles…[/quote]
I got those and like them a lot. But for me it was more an issue of avoiding wrist discomfort.
[quote]soldog wrote:
Elaikases wrote:
Strange what bothers the shoulders and what does not. I was breastroking this afternoon, and it twinged my right shoulder. Usually swimming would just loosen it up.
I’ll keep the DP OHP in mind though. That is a good pointer.
The other weird one for me are push-ups. I can do about 5 without twinges and about 10 before real pain. I think I need to experiment with hand positions and maybe I’ll find one that works. Or try one of those rotating push-up handles…[/quote]
Post what happens with the handles. I still can’t do push-ups without them bringing the pain back. I’m hoping to get started trying them again in a couple of months, hoping that the improvements keep up in my shoulders and that they transfer.
Statics (holding a push-up position) don’t seem to cause pain, but I’m not sure they are worth the effort.
[quote]Ironmantrw wrote:
Soldog, Where are you touching on your bench? If you can how about posting a video. I may be able to help you.[/quote]
Ironmantrw - I’m touching the bar right at the base of my sternum and setting my grip with my index finger on the rings - which I think gets my forearms perpendicular to the bar in the lowered position. I’ll take vids then next time I do bench press. Thanks for the offer.
[quote]Elaikases wrote:
Post what happens with the handles. I still can’t do push-ups without them bringing the pain back. I’m hoping to get started trying them again in a couple of months, hoping that the improvements keep up in my shoulders and that they transfer.
Statics (holding a push-up position) don’t seem to cause pain, but I’m not sure they are worth the effort.
[/quote]
I’m not sure I want to buy the handles new. I’ll probably look at the used equipment place and ask around, so it might be awhile but I will post a review when/if I get them. I’m with you on the static holds…