side pic from last week 242 lbs
15% was you goal by june…
i dont know what your schedule look like but would like to suggest you do your cardio in the am on a empty stomach(4x/week) and 3 others day weightlifting and hiit(sprints,interval,rope jumping) for 15minutes…
Diet…Diet…diet
3/24
wave 3,day 2,cycle 4
squats
5x255
belt
3x285
6x325 (uh, PR)
30 minutes elliptical
[quote]crankMAN wrote:
15% was you goal by june…
i dont know what your schedule look like but would like to suggest you do your cardio in the am on a empty stomach(4x/week) and 3 others day weightlifting and hiit(sprints,interval,rope jumping) for 15minutes…
Diet…Diet…diet[/quote]
thanks man, appreciate you pointing me in the right direction
wave 3,day 3,cycle 4
bench
5x185
3x215
3x245 (should have stuck with the 235)
30 min elliptical
wave 3,day 4,cycle 4
deadlift
3x275
1x315
straps
3x345
35 minutes elliptical, level 5
meh. I was shooting for 3-5 and got three,so not all bad. Just have to keep remembering that I’m trying to lose weight and strength loss is normal.
DL has always been the problem lift for me. Maybe more mental (or technique) than physical ability.
I am feeling really good though. Feels like my metabolism is chugging along burning up the lard. Clothes are feeling much looser and its showing on the outside.
On a side note, I took one of those ‘5 Hour Energy’ drinks before the workout - eh not that great. I’ll stick to my Mini Thins w/ 200mg of Caffeine
deload
wave 4,cycle 4
biceps
lots of sets and reps
triceps
lots of sets and reps
If I touch my nose tomorrow, I’ll be doing good. Worked out with an older guy I met at the gym, Jerry. He was a machine, barely kept up with him. Alright he smoked me on everything. He’s a steel worker and a good one at that for the last 30 years.
My left shoulder is still … sore/tender, not too bad though.
25 minutes elliptical
yesterday
deload
wave 4,cycle 4
shoulders
a whole lot of everything; my left shoulder has pain, enough that it inhibited my pressing. I’m going to ice it and load up on fish oil this week.
Also very sore but feeling good.
40 minutes elliptical
I thought I looked good this morning. I’m going to hold off on weighing myself for a couple of weeks. I can get obsessive about things like that. “Why isn’t the scale moving down!!”
wave 1, day 1, cycle 5
military press
5x115
5x135
10x145 PR?
chins
10,5,5,5,5xbw
45 minutes of elliptical level 4
Great workout. Really good. Had some minor left shoulder problems last week, wasn’t an issue today but I’ll find out more Wednesday.
Also been sort of sick the last couple days. I’ve been achy, muscle and joint soreness, blah blah blah. Took some Mucinex this afternoon and that seems to have perked me up.
Spring Break for me this week, so plenty of rest.
wave 1, day 2, cycle 5
squat
5x255
belt
5x275
9x295
45 minutes elliptical, level 4
I thought I was sick, or at least sick enough that my training would be affected. Guess not. Everything felt really good. Last rep was tough, might have been able to do one more. Maybe.
wave 1, day 3, cycle 5
bench
5x185
5x205
6x215 blah
60 minutes elliptical, level 4, 8 miles
I felt like garbage the entire ride over, even considered going back home.
My shoulder felt a little better but still had a twinge
wave 1, day 4, cycle 5
deadlift, no belt or straps
3x275
3x295
12x315 PR
5x10x185
bw = 243
40 minutes elliptical, level 5
AWESOME awesome workout!! Reread Dave Tate’s “Deadlift Zone” article or something like that. My form has been off which has made the lift much more difficult than needed. I also brought my hands in more from my bench grip to just outside my legs. Also moved my feet in a little. My grip became the problem at the end of the set; my hands were useless.
wave 2, day 1, cycle 5
military
3x135
3x145
7x155 just missed 8
50 minutes elliptical, level 4
chins
8,8,8,8,8xbw
some push-ups
If my left shoulder was feeling better I probably could have gotten 1-2 more reps, but that’s the big ‘if’. Chins felt really good, did these at home. I think I’m going to add chins and push-ups throughout the week to strenghten my shoulders(rear). I think NOT doing db rows and other accessory work has been the cause of my shoulder pain.
Still downing fish oil and icing whenever I remember.
wave 2, day 2, cycle 5
squat
belt
3x275
3x295
6x315 (supposed to be 310)
60 minutes elliptical, level 5
Woke up at 2:30 am for my nightly pee and got a kink/spasm in my lower back from putting the toilet lid down. Bizzare. So I squatted with less then perfect form. I was all over but managed to complete the reps.
Also got my ‘new’ homemade weight sled today. I’ll post pics later.
‘new’ weight sled; I’ll be using it tonight and give a full report
Homemade the sled?
How the weight loss going?
[quote]crankMAN wrote:
Homemade the sled?
How the weight loss going?[/quote]
guy I met at the gym, steel worker by trade, made it for me and four more for the football team
weight loss … seems to have slowed according to the scale, but I keep increasing in strength and my clothes are sliding off
I’m upping the cardio resistance every 1-2 weeks now, added more time, and am now adding sled pulls. Just started the sled pulls today.
So if my strength is still increasing, does that mean I’m still eating too much, or my current level of activity and food consumption are equaling out … or what?
wave 2, day 3, cycle 5
bench
3x205
belt (never tried before)
3x215
6x230
db rows
1x10x60
3x10x80
30 minutes elliptical, level 5
pull-ups
2x6xbw
GPP/sled
1 trip = 200-300 ft, will have to measure
25lbs
1 trip forward
50lbs
1 trip forward
75lbs
1 trip forward
1 trip backward (wow, humbling)
50lbs
3 trips forward
3 trips backward
Bench (and shoulder) felt decent. I moved my grip in a little and felt it much less in my shoulder. I REALLY wanted to get 8-10 but considering how sore my shoulder is, I’m satisfied. Iced the shoulder all afternoon.
DB rows were fine, but I need to work on those. That is just a pathetic amount of weight to use.
I’m going to continue doing push-ups and pull-ups/chin-ups throughout the week.
Well the sled was fun. My legs were pretty tired, especially on the walking backward trips. I hooking the chain to my weight belt, but was afraid the belt would not hold. So I’m opting for a V-shaped pulley handle. That’s how I’m describing it at least. Works great for forward and backward trips.
Im jealous of the sled!
For your other questions, i dont know,depends on many factors,
Starting weight?
Goal?
Recovery,rest,many factors, also what type of diet?keto,carbs cycling…
Check your email, i send you a nice gift, read this for motivation on weight loss and also check the last page on how to setup your diet!
sled drags
all with 50 lbs
5 pull-ups
round trip forward
5 pull-ups
round trip backward
5 pull-ups
round trip forward
5 pull-ups
round trip backward
5 pull-ups
round trip forward
5 chin-ups
round trip backward
rest between ‘sets’ was as long as it took for me to walk across the street to my garage, do the pull-ups then walk back - so let’s pretend 60 seconds.
This has been an eye-opener as to just how out of shape I am, even after hitting the elliptical really hard.
The backward trips are SO much more difficult than the forward trips.