Vocatus's Journal, 29 January 2019

Had my first heavy weight day at the Y yesterday. I started with 210# chest press, which was all I could push, twice. Took a minute and a half break, then tried again. Had to go down to 200 for a set, then 180 for the third set lol. Few minutes and some water later, it was 300# on the high row. I couldn't quite bring it to my chest, and when I tried to just push through, I started to come off the bench and the machine started to come off the floor! I have my doubts about both the efficiency and safety of that lol. So I went down to 270#, which I could do thrice (I'm a big fan of this word. Shame it isn't used more). Did a few sets of two to three at 270#, then went for a slightly longer break to check on the kids and drink quite a bit more water.

When I came back to it, I did sets of three triceps push downs at 150#, two curls at 170#, and between three and five on the incline press at 180#, with a couple minutes and a water break before starting back over on the triceps.

Finished up with as many reps as I could do on the incline press @ 180# (was four, as I recall), chest press (just two lol), and decline press (five).

Two hours total, though, of course, some of that was resting and drinking water and heading over to the child watch to change a diaper lol.

Tried to take it as easy as possible afterward, but ended up having to finish installing the metal roof on the addition before the rain came in (which, interestingly enough, it never did).

Today, though, I'm taking it easy for sure! I'm really feeling it in the lats and triceps. Not so much the pecs or biceps. I've been working with a trainer as part of my couch to 5k class, and his advice on lifting to build strength was to go as heavy as I could go for two reps, then when I progressed to the point that I could do that same weight six times, increase the weight until I can only do two or three.

Have the C25K walk/run this evening, but no more weights until probably Friday.

I gave the whole eating a big breakfast then fasting the rest of the day thing a try ... no good for me. I'm just not hungry in the morning, and I'm good with fasting until supper time. If, however, I make myself eat in the morning, apparently, I stay hungry all freaking day. So, I'm back to eating once or twice a day, later in the day lol.

And the body weight is still staying the same, but I'm seeing much greater definition and a little bit better size on my arms and legs, and I'm down another pant size. Overall, I'm calling it good progress. Presumably the scale will start showing the change as well soon. I can't imagine I'll stay at 289 as this trend continues -- but I'd make one hell of a scary looking guy if I did!

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2071 kcal

Fat: 140.95g | Prot: 149.84g | Carb: 46.82g.   Lunch: Ketond Ketogenic Meal Replacement, Whole Milk. Dinner: Better Made Barbecue Flavor Pork Rinds, Keto Chili, Kraft 3 Cheese Mexicana Shredded Cheese, Daisy Sour Cream, Red Star Nutritional Yeast Flakes. more...

3751 kcal

Activities & Exercise: Running (jogging) - 5/mph - 14 minutes, Walking (exercise) - 3.5/mph - 16 minutes, Driving - 1 hour, Calisthenics (heavy, e.g. pushups) - 10 minutes, Resting - 13 hours and 20 minutes, Sleeping - 9 hours. more...