SWR's Fat-Loss Log (22 Weeks)

Training Bodybuilding
61

[quote]SWR-1240 wrote:
SWR-1240 wrote:
Okay, I lied. That wasn’t all for today.

I was thinking about this for a while, and realized I hadn’t made many solid goals yet, besides following the specific routines for the next 22 weeks.

GOAL: SINGLE DIGIT BODY FAT BY THE END OF THE 22 WEEKS!

This will, at best, be the second time in my life I did this. Possibly the first, as I wasn’t sure what I was at the last time.

Last time was 5 years ago when I weighed 148lbs. I was able to see my abs without flexing, so guessed my bf to be around 8-10%. Before then, I’ve always been chubby, fat and even obese my whole life.

Single digits, here I come!

I was just re-reading my own thread, and thought it would be a good idea to bump this post up to here now so I don’t forget about it.[/quote]

Always good to keep your goals in the front of your mind! You are doing great. Two weeks down, right?

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[quote]firebug9 wrote:

Always good to keep your goals in the front of your mind! You are doing great. Two weeks down, right?[/quote]

Almost 2 weeks now. My first day started on the 4th, so it’s been a little over week and a half.

Thanks for the post. I was starting to think I was the only one reading this thing. :wink:

I get motivated by the number of views though. If I see that number going up, I’m okay. lol

63

[quote]SWR-1240 wrote:
firebug9 wrote:

Always good to keep your goals in the front of your mind! You are doing great. Two weeks down, right?

Almost 2 weeks now. My first day started on the 4th, so it’s been a little over week and a half.

Thanks for the post. I was starting to think I was the only one reading this thing. :wink:

I get motivated by the number of views though. If I see that number going up, I’m okay. lol[/quote]

Some of us are keeping tabs on you. There is a percentage of people wanting to jump all over you if you quit like your last couple of diets. And then there are those wanting to pat you on the back when you meet your goals. Others are just bored at work.

Keep on it man, almost halfway home!

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Not that I am not rootin for ya, but yeah.

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WORKOUT:
A) Squats 325lbs, (7, 5, 4) (wanted 3X8 but reached failure on my first set of 7)

B1) DB Rows 120lbs, 10X3
B2) Dips BW+70lbs, 10X3

C) Hanging Pikes BW, (6, 6)

D) E-Z Curls 75lbs, 1X10

E) Diamond Push-ups BW, 1X35

Squats felt great, but I over-estimated what I could do. Last week I only used 295lbs and was able to get all 3 sets of 8, so I increased it to 325lbs.

My muscular endurance is CRAP!, but I’m working on it, and I’m going to get better once I increase my carbs a little in 2.5 weeks.

DB rows felt great too, super-setting with Dips. I love using the heaviest dumbbells the gym has (even if it’s only 120lbs). They are a different color than all the other dumbbells and they usually just sit in the corner collecting dust. It gives me a feeling of being a big fish in a small pond. Don’t worry though, this site, along with my other gym, Albany Strength, keep me humbled.

I finaly thought to add more water to my Surge so I don’t drink too much during my workout, leaving me with very little at the end.

All-in-all, great day. I was extra motivated, and my energy was great. No cravings for junk food either!

Special thanks Chris Shugart for the diet, and for anyone who has posted on this boring thread to keep me motivated.

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[quote]uberswank wrote:

Others are just bored at work.

Not that I am not rootin for ya, but yeah. [/quote]

Trust me, I understand. I don’t really have any other site I go to when I’m bored, so I do a whole lotta clicking on threads around here.

67

[quote]SWR-1240 wrote:

GRIP KEPT F*KING UP ON DEADS! Pissed me off.
Must work on grip![/quote]

I had this same problem.Do some rack pulls with a few hundred pounds.It works wonders,allows you to get a feel for the heavy weight.

68

[quote]jmwintenn wrote:
SWR-1240 wrote:

GRIP KEPT F*KING UP ON DEADS! Pissed me off.
Must work on grip!

I had this same problem.Do some rack pulls with a few hundred pounds.It works wonders,allows you to get a feel for the heavy weight.[/quote]

Thanks, but the last time I tried rack pulls, I wasn’t much stronger than regular deadlifts at all. When I was deadlifting 435, I figured I’d throw 450 on the bar and do some rack pulls. Couldn’t budge it. I guess it’s a weak point, and the only reason I can get past it with regular deads is because of the momentum???

I did buy my first set of COC grippers, along with an extra resistance thing that can be added to them. I’ll use that, and also maybe some heavy, weighted hangs, or rack lock outs at the very last inch from locking out. I’m sure I’ll get weird looks for that, but I’m getting used to weird looks.

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I’m watching you, man. If you’re not bulking you better be doing something productive. Slimming out fits the bill. Keep it up.

70

[quote]kroby wrote:
I’m watching you, man. If you’re not bulking you better be doing something productive. Slimming out fits the bill. Keep it up. [/quote]

hahaha, at least I’m making progress as far as strength (compared to when I started dieting anyway).

This thread has helped a lot to keep me on track.

Having a plan helps a whole lot too. It’s better to do all the thinking ahead of time, and not as you go. Took me way too long to figure that one out.

I’d have some good short-term plans, and finish the plan, then find myself trying to think of what’s next, the very day that I should be working out again.

71

Had to laugh at the grilled sandwich story :slight_smile:

Don’t worry, you’ll get through it SWR. Or else…

Just promise you’ll check my thread when I start the V-Diet.

And I’m not even bored at work, by the way.

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[quote]Miserere wrote:
Had to laugh at the grilled sandwich story :slight_smile:

Don’t worry, you’ll get through it SWR. Or else…

Just promise you’ll check my thread when I start the V-Diet.

And I’m not even bored at work, by the way.[/quote]

I’ll be checking for your thread.

Any idea of when you might start it yet?

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Okay, it’s a little early for a picture, but I just edited 3 pics together and I think I see a difference with how my belly hangs over my pants.

In the third pic (today), I’m a little more turned than the other 2, so it’s a little hard to judge them, especially when the change isn’t that dramatic yet.

[photo]2856[/photo]

I’m half way through the V-Diet, and I’m 1/11th through my whole diet plan, so this shouldn’t be anywhere near my end results.

Only time will tell if I’ll be eating my words, or just eating healthy. :wink:

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dude,I can dl 400 and I can pull 400-500 depending on how heavy I wanna go.I suspect you have weak traps and that’s why you cant hang on to the bar,do farmers walks or shrugs.

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Hey good luck my man, I have no doubt you can make this happen. I checked out your pics and you have made some good progress alreay, keep it going. Nice looking family too.

A

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[quote]Amsterdam Animal wrote:
Hey good luck my man, I have no doubt you can make this happen. I checked out your pics and you have made some good progress alreay, keep it going. Nice looking family too.

A[/quote]

Thanks!

77

[quote]jmwintenn wrote:
dude,I can dl 400 and I can pull 400-500 depending on how heavy I wanna go.I suspect you have weak traps and that’s why you cant hang on to the bar,do farmers walks or shrugs.[/quote]

Hey, good point. I always assumed my lock-out was bad because of weak glutes, or hips or something, but if I can’t finish without the momentum of the rest of the deadlift, I can see how the traps would be weak.

It makes sense in my lifting too. My overhead press is relatively weak compared to my horizontal push and pull movements, plus I haven’t shrugged in years. Always assumed deadlifts would take care of them on their own.

Thanks.

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[quote]SWR-1240 wrote:
Always assumed deadlifts would take care of them on their own.[/quote]

I did too,until I was able to dl over 300.I watched a few guys in the gym who were doing that or more and saw they also worked their traps pretty hard…I didn’t.So i started doing shrugs and rack pulls and viola,I can actaully hold onto the bar for 5 reps with something heavy.

You used the momentum to carry you?Might be why you didn’t notice,I do mine slow so I found out quick.

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[quote]jmwintenn wrote:
SWR-1240 wrote:
Always assumed deadlifts would take care of them on their own.

I did too,until I was able to dl over 300.I watched a few guys in the gym who were doing that or more and saw they also worked their traps pretty hard…I didn’t.So i started doing shrugs and rack pulls and viola,I can actaully hold onto the bar for 5 reps with something heavy.

You used the momentum to carry you?Might be why you didn’t notice,I do mine slow so I found out quick.[/quote]

I assumed it’s the momentum, but it’s not like the bar travels fast during my max effort lifts. Kind of like the difference between benching with a stop and go, and actually pausing.

I only tried rack pulls once, when I had that problem. I was able to lock out 435 without a problem, but couldn’t move 450 sitting on the rack.

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[quote]SWR-1240 wrote:
Always assumed deadlifts would take care of them on their own.[/quote]

I was told that to induce shoulder and trap involvement in the deadlift, grip the bar at the collars. The wider the grip, the more recruitment of the shoulder complex. I did this, and my strength went down significantly. The plus side: my strength caught up quickly. This also changed my posture, for the better. Can’t hurt to try?