Well, I weighed myself today…Mother F*%^#)@! Piece of S%*# Scale. I hate that damn thing.
Back Squats
10x3xBW
10x2xbar
10x1xbar + 20#
5x2xbar + 20 #
This the 2nd session I’ve worked on squat form. When doing body weight I can feel and see via a mirror that I’m getting a full ROM in the squat. But, when I switched to the bar only I couldn’t get the same depth in the squat. I think there are two reasons for this. One, my quads are weak and can’t handle the depth in the squat with the little weight from the bar and/or two, there isn’t enough weight on the bar to ‘push’ me down.
When I added the two 10# plates it was a little better and starting with my second set I could feel myself going low into the squat. I was tempted to add more weight for another set, but since I couldn’t walk for three days following my first squat session I though it would be better to work into this a little slower so I can get a couple of workouts in this weekend instead of being propped up on the couch w/sore quads.
Any particular DB exercise I can use the supplement this work to help me expedite strengthening my quads?
Quad extensions
10x1x110
10x1x120
10x1x130
Ham curls
10x1x100
10x2x110
Calf raise
10x1x240
10x1x270
Kroc Rows
20x2x40
failurex2x50
ISO Lateral DY Row
10x1x45
10x2x70
Rear Delt Row
10x3x120
Elliptical 10 minutes
Weight = 349# F*#@ I’ll be honest I was surprised by my weight. I though for sure my weight was lower. I was really disappointed. I know that I’m making progress because my overall body is getting smaller. and my clothes are almost to big. I feel absolutely terrific, but that said its time to re-calibrate my diet and start tracking and counting food/calories.
For the last three months I’ve restricted my carb intake to veggies and limited fruit, mainly bananas in my protein shakes, and a banana when pushed for time in the morning. My diet has consisted primarily of protein e.g. eggs, bacon/sausage in the mornings, and steaks, chicken, and hamburgers for lunches and dinners. A typical breakfast is 4-5 eggs (yolk and whites) with 2 bacon/sausage. Steaks are typically 16 oz, chicken a breast and a leg, hamburgers 4 with lettuce as my bun. I try to get my fats from 1/4 to 1/2 avocado with my meals. I’m drinking a 60g protein shake post workouts only. The only cheats I allow are cheese which is typically two slices of Swiss about 1-2 oz per slice. Snacks are nuts primarily roasted/salted peanuts or whole raw almonds. Once a week I’m usually in a position where I’m out with the family and allow myself a meal with full carbs e.g. hamburger and curly fries or something similar.
I have an old FitDay paid account (and I found the password:)) so I’ll start logging my diet daily to see what the calorie count is and start adjusting my food intake to get to a calorie deficit. I’m also going to increase my cardio substantially every week.
I guess now that I know my weight needs to play a bigger priority in my overall fitness training I’ll need to figure out what type of diet program I should set up. A Paleo type diet sounds good to me because I enjoy eating meat (my dad was a dairy farmer and meat cutter) but I’m not sure its the best type of diet for my needs right now. I really haven’t read a lot of literature about the Paleo diet, and with the cardio increases I’ll incorporate weekly I’m concerned about energy levels, but I’m a reader so more study on this diet is a definite possibility. I do have experience with the zone diet which I liked, but it has a higher percentage of carbs which my body seems to have a resistance to. I like oatmeal and whole grain products, but can do without most starches. If you have an opinion on either of these two diets or can direct me to others that might help me where I am right now then I’m all ears.
As I mentioned in an earlier post, I know I had gained weight since the last time I weighed myself. I was bigger than I’d ever been in my entire life when I started working out in the spring, I must have been even heavier than I originally thought. Also, I’m not sure how much weight one can gain from adding muscle, and I’m definitely sure I’ve added muscle, in a three month span of time with 4 workouts per week.
In any event I’m not deterred just need to do what needs to be done to get my weight down to a healthy level so I can live a long and healthy 2nd half a century, turning 50 in September. Onward and upward!
Congrats on getting in there and doing it.