Monday 2/25/2013

Monday was a crappy day at work. Worst I’ve had in awhile, when you figure in that I worked all weekend. It was so busy, I had to skip the gym at lunch time! My first reaction was ‘that sucks, guess I have to go lift on Tuesday instead!’ But then, I realized that I had time after work to go. The first reaction to that was, “YOu know it’s been a bad day, I just want to go home and veg out.” Then it dawned on me that if I did go, I’d burn off all the days frustration plus I’d be mad at myself for skipping it. Worked out pretty great really and was nice to see how my thought process to the gym has changed over the past year.

Weight’s still holding tight at 251, -100lbs. Driving me nuts! I’m going to kick it’s arse though. March 1st marks 1 year since I started this journey, it’d be pretty sweet to start year two at -101 lbs. So let’s do that.

Gooch2k2 Tracked a Workout for 1,567 pts Feb 25, 2013
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 90 lb x 5 reps
- 115 lb x 5 reps
- 110 lb x 5 reps
- 110 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 70 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 20 reps
- 10 lb x 16 reps
- 10 lb x 15 reps
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fito2sa

Wednesday 2/20/2013

Well, I was working from home this wednesday and since my gym’s in the same town as work, I normally have to wait to drive over there after I get off at 4. This Wednesday? Just wasn’t feeling it. I was kind of tired, I was enjoying being home and driving back to work (gym’s across the street) just felt …blah. So, I ran instead. It was kind of a crappy run…slower than normal and my legs are feeling it this week. But, I got out there and I”m getting my mileage back up. Today though, I’ll be hitting the gym after work since I’m over here. I can’t go at lunch do to my weight loss group meeting, so evening workout it is! I’ll be bumping Friday’s workout to Saturday as well since I’m off this Friday due to….working all weekend. Yah, work kind of sucks lately. It pays the bills though!

On the bright side, I woke up this morning (writing this on Thursday) to 251.2 lbs on the scale! This means I’m back to -100 lbs for certain! I’m a bit of a pessimist, so I worry that it’s just going to bounce right back up to 257 again, but this gets me excited that the plateau is starting lose it’s fight. OH MAN let’s hope, cause that shit is demoralizing!

So to make it official;

251.2 lbs -100 lbs total

Running:
- 0:23:46.7 || 2.2 mi || 10:49.7 min/mi
- http://runkeeper.com/user/CinemaFromage/activity/150941002
fito2sa

Wednesday 2/13/2012

Not much to say to but…doing my thing. Today was pretty much business as usual. I’m enjoying the front squats a lot, but my arms are really sore where the bar’s resting, but I assume that’s to be expected.

I had a pretty huge over sized/over goal dinner tonight, but it still fits in with exercise calories so not the end of the world. My birthday’s here soon and the inlaws took us out for an early birthday dinner. I was PRETTY good; it was a grilled chicken sandwich with roasted red pepper, avacado, cheese & bacon. Since it was for my b-day, I went ahead and enjoyed the french fries and a few bites of the giant cookie with ice cream on it too.

This weekend though, is my officially ‘scheduled’ cheat meal, which just so happens to fall on my actual birthday. we’re going to go out for barbecue and shit’s going to get ugly. It’s just one night though, so that’s all right.

Gooch2k2 Tracked a Workout for 1,467 pts Today
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 70 lb x 5 reps
- 90 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 110 lb x 5 reps
- 110 lb x 5 reps
Lat Pulldown:
- 70 lb x 7 reps
- 90 lb x 7 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Monday 2/11/2013

This week’s shaping up to be interesting. The weight’s been on the move in a big way and so far…it hasn’t rubber banded back to where it was before. I’m remaining skeptical since I’ve seen my weight go down and bounce right back up but at the time….it’s a bit exciting! After my workout in the gym, I had to knock the scale down to 200 from 250, so there’s that.

The lifts were going stellar last week though today, I just didn’t feel quite as strong. Where benching 205 felt pretty solid last week, today they were a fight. My squats I dropped weight intentionally working on form since I switch to low bar and got super low, aka parallel, so that’s cool. Deadlift, I got 315 x 3, but they did not feel good at all. I’ve been getting 315×5 for the last two weeks but today, those last 2 reps just weren’t there. I ate good and slept alot over the weekend, but I did lift satrurday. Maybe I’m just tired.

Actually…I can think of 2 reasons my deadlift’s petered out once I apply some brain power to it. Saturday as I had posted, I did front squats for the first time. I got up to 135 for my 3 working sets and the doms were pretty crazy on Sunday. Thinking about it, I’m sure that was a MAJOR factor since there’s a lot of new muscles being users there. The second is that my low bar squats today were far lower than I’ve been doing, so there was some new fatigue there as well! So…okay, not so worried about that deadlift now that I’ve talked it out.

All in all, I’m pretty excited for my new low bar & front squats. I can tell from the burn that they’re working pretty good!

Keep your fingers crossed for me on crossing the 250 lb threshold.

Barbell Squats
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
- 255 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 315 lb x 3 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps
[sub][url=http://www.doomers.org/fito2sa/]fito2sa[/url][/sub]

Saturday 2/9/2013

Today I was introduced to the Front Squat and with it, a whole new set of soreness! Feels pretty great though!

Gooch2k2 Tracked a Workout for 1,514 pts Feb 9, 2013
Front Barbell Squat:
- 45 lb x 5 reps
- 65 lb x 5 reps
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 125 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 70 lb x 5 reps
- 95 lb x 5 reps
- 95 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 90 lb x 5 reps
- 110 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
- 140 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 55 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
EZ-Bar Curl:
- 60 lb x 9 reps
- 60 lb x 12 reps
Lying Barbell Triceps Extension (“Skullcrusher”):
- 60 lb x 12 reps
- 60 lb x 12 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 12 reps

Friday 2/8/2013

So, the leg’s feeling a bit better today, so I decided to go for it. Everything went well. 205 on the Bench if starting to feel really solid, so I’m thinking one more week and I’ll try upping it again. Squats I got up to 275 and on Monday, i’m going to start alternating front squats and low bar squats every other workout for some variety and core work. Had some friends helping me out on form and showing me how to do front squats, they felt pretty good so I’m pretty excited! This weekend I hope to try running again, so we’ll see how that goes. I have to work for a short bit on Saturday, in at the office, so I may get back to the gym for a rare saturday and get my chest/back work in that I missed since I had to skip out on Wednesday.

On the weight loss front, it’s still there. Right there in the front. The plateau holds on tight, and it sucks, but…whatever. As far as I can see, i’m doing everything right so I’m just going to keep on keeping on. I have a really hard time in these plateau periods in that I stop seeing any progress when I look in the mirror. All I can see is the fat that is still there, and it just piles on the frustration that’s already there and makes it worse. It’s a mental thing, I know. It’s one that I’m constantly battling though. Perhaps I always will. I’ve never been good at self image and I’ve gotten a lot better through therapy (before this journey). Even with my success right now that self image is pretty spotty. Sometimes I just have to force myself to suck it up despite what I see in the mirror and have faith in the fact that I’m doing all right, despite what the scale says. I’ve found taking progress pics to compare to the old fat me helps, plus getting tons of positive feedback from friends and family when I post it to facebook helps a ton too.

I’ve also found that sometimes? You just gotta get out of your own head for this journey before you become obsessive and over think it.

Gooch2k2 Tracked a Workout for 2,774 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 255 lb x 5 reps
- 275 lb x 5 reps
- 275 lb x 5 reps
- 225 lb x 5 reps
- 275 lb x 5 reps
Barbell Bench Press:
- 135 lb x 5 reps
- 145 lb x 5 reps
- 155 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
- 205 lb x 5 reps
Barbell Deadlift:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 315 lb x 5 reps
Barbell Incline Bench Press:
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
- 135 lb x 5 reps
Dips – Chest Version:
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
- 10 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps

Sunday 2/3/2013 and Monday 2/4/2013

I’ve continued eating 2500 calories a day now. The weight’s being stubborn, but it’s fluctuating. However, the effect on my lifting has been off the hook! Today I knocked out 3 working sets of 275 on the squats and continued to nail 145 on the OHP. Last week, I was able to deadlift 315×5 for a second time AND I got 3 working sets of 205 on the bench press! RAWR!

Now if I could just get that pesky ass weight to drop under 250.

The down side to this week… I tweaked my hip flexor muscle on the left side last week. I *think* it was the day I did 5 miles on the elliptical. This hasn’t affected my lifts too much as I’d feared. I”m still busting out gains on the squat and the deadlift. I get a twinge from Hyper extensions and situps, but other wise fine. When I ran yesterday though….who boy. Knowing that was not feeling 100%, I took extra time to stretch it out plenty before my run. Lots of warm up swings, butt kicks, etc too. In the run itself, I was fine. I got home, stretched again, did my thing. Later on yesterday evening though, we were out doing some shopping and by the end of the night, it hurt like mad. I put some icy hot on it last night and it wasn’t as bad this morning. However this afternoon, it still hurts pretty good. The Dr. has given me some 600mg ibuprofen to try and cut down on the swelling and I’m going to continue to stretch and maybe alternate some heat and ice on it? We’ll see!

Hey…maybe I can get my wife to rub it for me!

Sunday

Gooch2k2 Tracked a Workout for 330 pts Feb 3, 2013
Running:
0:34:30.6 || 3.3 mi || 10:24 min/mi || flat (+330 pts)

http://runkeeper.com/user/CinemaFro…ivity/146567520

Monday

Gooch2k2 Tracked a Workout for 2,012 pts Today
Barbell Squat:
- 135 lb x 5 reps
- 185 lb x 5 reps
- 205 lb x 5 reps
- 225 lb x 5 reps
- 265 lb x 5 reps
- 275 lb x 5 reps
- 275 lb x 5 reps
- 275 lb x 5 reps
Standing Barbell Shoulder Press (OHP):
- 95 lb x 5 reps
- 115 lb x 5 reps
- 135 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
- 145 lb x 5 reps
Bent Over Barbell Row:
- 70 lb x 5 reps
- 95 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
- 105 lb x 5 reps
Lat Pulldown:
- 70 lb x 5 reps
- 100 lb x 5 reps
- 120 lb x 5 reps
- 130 lb x 5 reps
- 130 lb x 5 reps
- 130 lb x 5 reps
Pull-Up:
- 5 reps || assisted || 70 lb
- 5 reps || assisted || 85 lb
- 5 reps || assisted || 85 lb
Weighted Hyperextension:
- 25 lb x 10 reps
- 25 lb x 10 reps
- 25 lb x 10 reps
Weighted Decline Sit-Up:
- 10 lb x 15 reps
- 10 lb x 15 reps
- 10 lb x 15 reps