SWR's Fat-Loss Log (22 Weeks)

Training Bodybuilding
101

[quote]Arioch wrote:
OK, I have to ask, why the choice on reps? CS did his doing 8x3 if I remember. Granted, you aren’t doing much more but I wonder if the low calories and the extra work is taxing your system a bit.

What are you using for rest periods?

Again, just thinking out loud and showing you that some of us are paying attention.[/quote]

I took it from the Velocity Diet article, but I actually don’t do the rack pulls, so I’m really doing less, I also switched the squats and lunges only because I didn’t happen to have access to a gym the first day I was supposed to do squats.

Here’s what I got from the article:

"Day #1: Monday

Pull-up: 10 x 3 weighted
Bench Press: 10 x 3
Squat: 3 x 8
Hamstring Curl: 3 x 6
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes

Day #2: Wednesday

Deadlift: 10 x 3
Rack Pull: 3 x 3-5
Flyes: 3 x 8
Overhead Press: 10 x 3 standing, cleaned from floor
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

Day #3: Friday

Dips: 10 x 3
Rows: 10 x 3
Lateral Raises: 3 x 8
Lunge variations: 3 x 6-8
Calf/Biceps/Triceps exercises: 1 set each 6-10 reps
Ab exercise: anything goes, but different than previous session

I’ll blast through the concentric (lifting) portion of each lift and control the negative. The only thing I’ll do to make it fat-loss specific is take shorter rest periods."

Oh yea, I also see that I don’t do as much ab work.

102

I forgot to answer your question about my rest periods.

I’m trying to keep them within 60 seconds, but when I do supersets of 10X3 with 2 exercises, the first few sets are less than 60 seconds because I’m not very tired at all.

Around my 6th or 7th set of 3, I start going slightly over 60 seconds.

The other sets that aren’t supersetted, I’m able to rest about 60 seconds between sets, sometimes less if I’m feeling good.

103

Looks as if you are doing great! I am still watching – just been really busy, as I am in the countdown mode now. Even if I don’t post remember I am watching you!!!

104

Your routine’s looking good. I’m going to try those tabatas out this week. Have you ever done those? They are supposed to be great for fat loss.

105

[quote]firebug9 wrote:
Looks as if you are doing great! I am still watching – just been really busy, as I am in the countdown mode now. Even if I don’t post remember I am watching you!!![/quote]

LOL thanks Malinda. The V-Diet is easy preparation-wise. I starting to worry about eating clean when I’m done.

I have good guidlines to follow from CT and AR’s ebook though.

106

[quote]Kratos wrote:
Your routine’s looking good. I’m going to try those tabatas out this week. Have you ever done those? They are supposed to be great for fat loss.[/quote]

Thanks. I tried tabatas a while ago when I read Dan John’s article, and then a few times since.

CT recommends light cardio with a non-mixing diet (pro/carb meals and pro/fat meals only) for the first few weeks after getting off the V-Diet, but after that I will be going to higher intesity cardio, like in his article “The Running Man” (I think that’s the article name).

I think tabatas will be able to fit in around that time too.

Thanks for reminding me about them. They were some of the hardest 4 minutes of my lifting career.

107

30 minute walk on treadmill, incline set at 6.5 for 15min., then 7 for the rest; speed was 3.4 for first 5 minutes, then 3.5 for the rest.

I forgot to take my fish oil caps with my first 2 meals, then made them up with the next two.

That is all.

108

Congratulations on your weight loss. 18 lbs is great.

Claire

109

[quote]SWR-1240 wrote:
Thanks for reminding me about them. They were some of the hardest 4 minutes of my lifting career.[/quote]

No prob, man. I’m getting ready to try them at the gym, so I will give an update tonight on if I was made the bitch. I think I’m going to hit the thrusters, with 30’s.

110

[quote]Kratos wrote:
SWR-1240 wrote:
Thanks for reminding me about them. They were some of the hardest 4 minutes of my lifting career.

No prob, man. I’m getting ready to try them at the gym, so I will give an update tonight on if I was made the bitch. I think I’m going to hit the thrusters, with 30’s. [/quote]

Cool. I used the thrusters too, but over-shot with the weight and wasn’t able to completely push the dumbbells over my head tward the end.

My breathing seemed to get harder and harder AFTER I stopped, and lasted about another 15 minutes.

You might want to wait a little while after doing them before driving home. :wink:

111

[quote]cvb wrote:
Congratulations on your weight loss. 18 lbs is great.

Claire[/quote]

Thanks, that seems to be about where I’m suck at now. I get up to 180 at night, then back down to 177 in the morning and I think it’s been that way for at least a few days now.

I also understand that weight loss (or weight gain for that matter) isn’t always linear, so I’m not worried.

I actually think I’m jumping on the scale a bit too frequently.

112

[quote]SWR-1240 wrote:
cvb wrote:
Congratulations on your weight loss. 18 lbs is great.

Claire

Thanks, that seems to be about where I’m suck at now. I get up to 180 at night, then back down to 177 in the morning and I think it’s been that way for at least a few days now.

I also understand that weight loss (or weight gain for that matter) isn’t always linear, so I’m not worried.

I actually think I’m jumping on the scale a bit too frequently.[/quote]

You might want to only weigh yourself weekly. It took me about 7 months to loose 40 lbs. It came off quick in the beginning but towards the end, I lost about 1/2 lb a week.

113

:-Z
Squats SUCKED!

Workout:
A) Squats 325lbs (6,4) then had to lower the weight to 295lbs (6)

B1) DB Rows 120lbs 10X3 (last set did 4 reps)
B2) Dips BW+75lbs 10X3

C) Hanging Pikes (6,6)

D) EZ Curl bar curls 75lbs 1X12

Last week my reps with squats were 7,5,4 with 325lbs. The original goal is 3 sets of 8. Knowing I went too heavy last week, I thought maybe I’ll keep the same amount of weight and just keep working with it until I get 3 sets of 8. WRONG!

My strength went down, and I had to lower the weight for the last set and STILL didn’t get 8 reps.

I did benefit from my disappointing squats by taking my frustration out on DB rows and Dips. My rest times for the whole 20 sets of 3 with the 2 exercises were kept between 20 seconds and 1 minute toward the end AND I was able to get a fourth rep with rows, and use 5 more lbs throughout with dips.

[quote]Chris Sugart said: “…pure strength training might be compromised with a low carb, low calorie diet. In other words, I wouldn’t expect any PR’s during the diet…”

Chris Sugart said: “…pure strength training might be compromised with a low carb, low calorie diet. In other words, I wouldn’t expect any PR’s during the diet…”

Chris Sugart said: “…pure strength training might be compromised with a low carb, low calorie diet. In other words, I wouldn’t expect any PR’s during the diet…”

Chris Sugart said: “…pure strength training might be compromised with a low carb, low calorie diet. In other words, I wouldn’t expect any PR’s during the diet…”

Chris Sugart said: “…pure strength training might be compromised with a low carb, low calorie diet. In other words, I wouldn’t expect any PR’s during the diet…”

Chris Sugart said: “…pure strength training might be compromised with a low carb, low calorie diet. In other words, I wouldn’t expect any PR’s during the diet…”[/quote]

I NEED TO STOP EXPECTING MY STRENGTH TO INCREASE EACH WEEK!!!

I think it’s messing up my head and I need to stop.

Oh yea, my Surge came in today, so I only had to use milk once (last Wed.).

The new raspberry flavor was GREAT!

114

Stop it! You are doing great. You need to cut yourself a break will ya?!

115

I got my CoC #1 in the mail.

I’m not able to close it all the way yet, so I guess I over-estimated my grip strength when I bought it.

I’ll be buying the Trainer soon.

I can get it to about a 1/4". Still can’t even hold it shut with one hand if I use 2 hands to close it.

116

[quote]firebug9 wrote:
Stop it! You are doing great. You need to cut yourself a break will ya?![/quote]

Thanks, but my squat has always been my weak point and after finally seeing it go up a whole lot (few months ago) it’s a bit disheartening to see myself having to work with less than 300 again.

The diet’s going great, but I guess I’m more pissed at what I was doing (or NOT doing) for the month or so before I started dieting.

I was hoping I would only need to feel the weight again for a week or two before my strength came back, despite my diet.

I was box-squatting 450, so I was thinking I should be repping 350-360ish for at least 6-8 reps.

I have time to work on that later though.

I really need to work on muscular endurance, so I think a BB type of routine will do me good, especially since a big part of my goal is aesthetics.

117

Who cares about the squat weight. As long as you are getting to the goal you are progressing.

Dump the strength pride for a while. In the end it deoesn’t really matter as long as you LOOK better.

118

Got down to 175lbs on Sunday morning.

My 1 clean meal was eaten at home to save a little money.

I had 7oz. of thinly cut steaks, 2 eggs scrambled, a bowl of strawberries, and a natural pb and banana sandwich (with whole wheat bread).

I felt a little guilty about the sandwich, but it could have been worse I guess.

I got back up to 180lbs on Sunday night, but “went” more often than usual, which is normal after every whole meal I’ve been eating on Sundays. I guess it kinda forces everything out when I take in a lot at a time.

That’s it for now.

I’ll update again after my workout this evening (wife’s at school, so I have to wait 'till 8:00ish).

119

Today’s workout:

A1) Bench 285lbs 7X3, 1X2; 275lbs 2X3
A2) Chin-Ups BW+45lbs 7X3; BW+35lbs 3X3

B) BB Lunges 155lbs 3X6 (2nd set I landed on knee on last rep, then last set felt better than 2nd).

C1) Hamstring Curls 130lbs 3X8
C2) Tri Push Downs 100lbs 1X10, 1X6

Felt good. Increased weight with lunges, overall I increased a little with bench. Only got 2 reps on my 8th set, then lowered the weight to what I was doing last week and finished out my sets of 3.

That is all for today.

120

You are three weeks down right? Only 19 more to go. I am sure your squat will come back soon. Your body is adjusting to the “new” you…Keep it up!