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Weight History
showing entries 21 to 25 of 36
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23 November 2010
Weigh-in:
230.0 lb
lost so far:
8.0 lb
still to go:
42.0 lb
Diet followed poorly
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gaining 0.2 lb a week
10 November 2010
Last night was legs workout, really good burn after I've begun adding "flushing" reps at the end of my sets. So, yesterday was:
Cardio
5 min - brisk walk
10 min - jog at 4.7mph
Weights
3 x 10 sets quad leg curls w/ increasing weight (195,205,215) then "flushed" to get blood going into thighs with 1 set (100) x 15. 2nd set was alternating 5 on left, 5 on right, until I got 10 on each. Seems to focus and squeeze a better pump this way. Thighs felt blasted and really good after this.
3 x 10 sets hamstring curls (95, 105, 115). I always feel like I'm on the edge of pulling a hammy, after I popped one last year, so feels like a heavy amount, but entirely doable.
3 x 10 sets standing calf raises with 35lbs. Here, I just grab 2 35lb free weights, feet about shoulder width apart and raise tippy-toe for 5 seconds. Rest about a min between sets.
2 x 10 sets calf presses. Weight was at 195 for calf pushes, done semi-fast. Hard to walk after all this leg stuff!
Dinner was an abomination with just a protein bar because my ex-girlfriends car wouldn't start and it snowed pretty good here in Colorado last night. So, I was near my RDI on calories for the day, but felt bad I didn't get a good dinner in!
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10 November 2010
Weigh-in:
229.6 lb
lost so far:
8.4 lb
still to go:
41.6 lb
Diet followed reasonably well
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losing 3.5 lb a week
08 November 2010
Just got back from the Gym - so busy right after work - and no, super mega-model-what-are-you-doing-in-my-little-gym woman was not there. Sadface. Today was a cardio day and after reading the awesome aerobic/anaerobic interval training thingy for weight loss, I've changed up my treadmill runs quite a bit. They are now:
Engine Startup
5 mins - Brisk walk, just to get heart up a bit. I'm at 3.8 mph here.
Rinse and Repeat for 20 mins
2 mins - slow/medium jog (for me this is 4.3 mph). Idea is to stay up near max of aerobic range. I'm 35yrs old, so for me this is 148bpm.
1 min - fast "comfy" run/jog (for me this is 7 mph). Here, you want to jump into anaerobic range for 50-60 seconds. This kick starts your heart and metabolism.
Super Awesome Cool Down
5 mins - medium walk cool down. 3.4 mph for me. If its a weekend I'll extend this to 10, 15 minutes.
So, total aerobic/anaerobic set of 30 mins of sweaty, ass kicking fun!
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08 November 2010
Been at this since late July, I've been hitting the gym pretty regularly (3-4x a week) and have kept my calorie count pretty low - but with a few breaks here and there, but nothing overdone.
And now I'm at a complete plateau. I don't know if I'm eating enough, or not being consistent, I've read about how I'm probably not taking in enough calories, but you'd think after a 30 minute 6mph run every other day and eating salads, I'd be MELTING the fat off. Not the case.
I will admit to weight lifting pretty intensely, I've noticed my chest and arms are definitely getting solid and I've noticed gains in my lifts, but my bodyfat % is still hovering right around 30. This should not be the case!
At any rate, consider this my reboot! I'm going to start with morning stationary bike rides for 30mins and eating more throughout the day. Doing the calorie calc here, I should be at 3,000 cals a day, but that seems rather high for my goals, but maybe that's what I need to kick off the plateau!
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