Here we go….

  By mwhities | April 25, 2013 - 6:09 AM | , ,
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So, for the last 3 weeks, I have done quite well. I’m actually starting to be proud of myself.

I woke up this morning and had on my socks, shorts, undies (top/bottom), shirt, watch, and my bladder was about to explode. I jumped on the scale to see the “O L” (over limit) pop up but, I hit 340 exactly. That’s great! It’s been awhile since I’ve seen that number with clothes on. Yay me. I’ve tightened up my eating (not diet :P ) and have cut WAY back on the amount of food I eat per sitting.

Yesterday as an example… I always fast in the mornings, so, I had something to eat the night before around 6PM. I didn’t eat again until 11:30AM yesterday. I met Dustin (brother) and Joey (great friend) for some Newk’s. I ordered two Newk’s Ultimates. (Yes, I said I have started eating less and I am. :P ) I finished those down and now, I’m glad I did order two.

I had a buddy that needed some help with his computer, so I went over there right after work. I ended up not getting home until almost 8:30PM. So I hadn’t eaten anything since 11:30. Once I got home, I warmed up supper and ate it. I figure 1/2lbs of roast, 3 cups of broccoli, and a cup or so of green beans. After that, bed time.

This morning’s workout was great. From the lats two weeks, I’ve had to gained some strength. All of the movements were easier even though I upped the weight from last week. I gotta be doing something right. I know my upper back and shoulders are blasted. I could’ve sworn my shoulder was about to burt open. I’ve also noticed that my shoulder doesn’t hurt much like it was, I guess exercising actually helps. ;)

I’ll try to remember to finish up later. Gotta get the family up!

Love Template B – Day 2

  By mwhities | April 24, 2013 - 8:26 AM |
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Squats and deads. Love it. Did far better yesterday than I did the first time I did it last week.

Now that I’m over my DOMS time and can actually move without it hurting all the time, I’m going to push even harder. The weights have been rather light but, I wanted to get back into the motions and get used to working out again.

So starting tomorrow, I’m going to increase the weights, at least enough so that I can still finish the sets/reps.

I’m still using Carbnite as my main way of eating. I workout in a fasted state in the mornings and I think that’s really helping out with fat lose. I weighed in this morning at 338lbs. I’ve been 350+ but, when I started actually working out, I was at 348lbs. So I’m down 10lbs and no, it’s not water weight, I’ve already lost that…

With my fasting, I will eat my last meal of the day at 6PM(ish). Then I won’t eat anything until lunch the next day. Usually 12 or 1PM and then I’ll eat something with protein and fat. I try my best to not eat any carbs until dinner, then it’s minimum if any at all. (By carbs I mean breads, potatoes, pastas, etc.. Of course I’ll get carbs from veggies but, those don’t count against my maximum allowed carbs per day.)

I usually drink 1 to 1.5 gallons of water a day. I will definitely get 1 gallon in daily and some days I’ll get up to 2 gallons. I use a Newk’s cup and drink it down as fast as I can 4 times a day (That’s how I know I get a gallon for sure.) and then the rest of the day, I’ll fill it up and drink when I feel I need to .

It all seems to be working pretty well thus far, soreness is down, I’m feeling better, feel better inside, and I’m dropping weight. So far so good.

Today is my rest day… felt great to sleep in until 5:45. My 3yo decided to bust up in our bed, I might duct tape him down tonight… (kidding). I had plans to go walk around the walking track with the boys but, it’s raining right now and it’s going to be colder with wind. If it was a hot Summer day and only raining, we’d go walk but, I don’t want the boys out in the cold.

Active recovery, a lot of people have no idea what it is. If you don’t, google it. It helps with DOMS for sure.

Template B – Day 1

  By mwhities | April 22, 2013 - 6:10 AM |
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Great workout today. I wore my hoodie through the entire workout and I promise you, I completely soaked the hoodie. I’m not sure there is a dry spot on it.

I went light again as this was the first time for Day 1. I’ll start adding more weight to my workouts tomorrow. Maybe. :)

Started off with Bench and Lat Pull Downs. 50lbs for 8 reps, 110lbs for Lat pulls. I guess I’m weaker than I thought as the 3rd set, the 50lbs started to get heavy. The lat pull downs were hard on the last set. I guess I’ll need to sit on the floor for lats next time. My long monkey arm wasn’t even close to be filly stretched out at the top. So it felt like I was going 3/4 ROMs. :\

Incline db press, seated cable rows, and db flyes rounded out the 2nd circuit. I went with 45lbs on the incline, 90 on the seated rows, and 20lbs on the flyes. This was a very quick circuit. Felt great.

Preacher curl, tricep ext, crunches, and front db raises for the 3rd circuit. My bicep is really weak, I can’t believe it. I had to go with 20lbs on the curl. Crazy. I did use 20lbs on the tri extensions and couldn’t do the last few (properly) on the last set. Crunchers were okay.. did them, surprisingly. Then the front db raise, I used 20lbs on them too. Minus walking to do the crunches on the mats, this circuit was fast too.

I did 20 “wall” push ups for the last circuit.

Actually, the entire workout was fast. I might set my alarm to wake me up at 4:30 instead of 4. I was at the gym by 4:25 and I finished working out by 5:20 or so. I climbed up on the glider for 10+- minutes of gliding. After that, I left which was 5:30something..

So, I’m really enjoying this program. I feel that I’ve lost fat, just not weight. I still have the “eating like I’m bulking” train of thought. I need to get that out of my mind and eat just enough to maintain. The wife is wondering why I’m still over 340lbs if I’m working out so much and I’m praising this new workout so much.

I’ll write more later – Gotta get the family up.

This one hurts.

  By mwhities | April 16, 2013 - 6:05 AM |
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Muscle and Strength

I felt the first one wasn’t doing enough, well, at least for the rest of my body, besides my bicep. So, last night, I looked around and found the one above. Within the first 5 minutes, I was already sweating a shit ton of sweat.

I gotta wake the family up, I’ll update more when I get to work.

Edit:

THIS – Density Giant Set Training v2.0: Stronger And Leaner (Link at top.)

I did Template B – Day 2. Since today is my second day of this week for working out, I started on Day 2. I’ll take tomorrow off (Carbnite tomorrow night!) which will set me up to get a bad ass workout in Thursday morning.

The last workout program was okay but, this one seriously kicked my ass. I read on there that you only get out of it what you put into it or something like that. I can’t say I put in 100% but, I did far better than I thought I would. Squats and roman deadlifts KILLED me. Yes, I’m the “Squat King” but, busting out 8 reps at 185lbs then the deads at 135lbs X 4 is KILLER. I think that was the first time I died.

Then I was off to the races. The lunges sucked balls. It just so happened, that the place I plopped my big ass down at to rest was 8 lunges away (technically 16 but, 8 per leg, at least I hope that is the case. :P ) So I lunged over to the back extension (hyper extension) and almost passed out there after finishing my 8. I staggered over to the leg extension and had to rest for a minute. Finally I knocked 8 of those out at 80lbs. Rinse and repeat 2 more times.

My third circuit was not so bad. I grabbed a 50lbs dumbbell and a 15lbs dumbbell and made my way to the sitting calf machine. I did my 20 shrugs with the 50lbs db, then there was already 2X45 plates on the calf machine and I used those. Stood up and did my db flyes with the 15lbs db. (I’ll take that up to 20/25 next week.) Then, the dreaded bicycle crunches. GAH, I’d rather be cattle prodded but, I did them. Rinse and repeat one more time.

That was the second time I died. Right at the end of the workout. I was shaking, felt like a piece of coal was in my chest, and I just wanted to lay out and not move for a few years. The coal in the chest feeling started on the third set if the squats and deads. Holy hell and that lasted throughout the entire workout. Within 5 minutes of starting this program, I already sweated more than I did for the entire workout I had previously. I actually think I sweated more during the elliptical warm up than I did one the other program I did.

So I made it home, shit, showered, and shaved. Then I mixed up some BCAAs to drink. Next time I’ll take it with me to drink during the workout but, I had forgotten about it until this morning. So I mixed it up and I’ve been sipping on it since early this morning.

Surprisingly, I’m feeling pretty good. I know I’m sore and wore out but, I feel like I could go again (although I do NOT want to.).

I’ll also try to update more often, I know I have a few people that are actively reading this (you all must not have a life!) and I do appreciate it.

Until next time… recover, rebuild, and get stronger.

Rest Day.

  By mwhities | April 10, 2013 - 4:03 PM |
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I love rest days. I get to sleep in for 2 extra hours, I can relax and not do anything, and most of all, I get to recover.

Although I didn’t get to really do any of them, I still am enjoying it. My arm is super sore, to the point I can’t fully extend it out without it hurting. I can “push through the pain” and get it straight and it stops hurting after a bit. Just as soon as I bend it back and try again, it hurts again.

I hope today and tonight it recovers enough. I’m going to workout in the morning so, I need to be able to do it.

In general, I am not feeling well over all. I just have the desire to go home and not do anything. Ohh! This just popped into my mind.. I need to find a hot tub. I bet that’d help me feel a little better. At least stop this soreness and tightness for a few minutes. It’s even hurting trying to type this.

I can feel my hams and calves firing up for DOMS. I don’t think these will be as bad since everything I did was really light. I know DOMS takes up to three days to hit it’s height strength but, it doesn’t feel like it’s going to be to bad.

I need to hit some protein shakes after dinner.

Workout 2 – Day 2

  By mwhities | April 9, 2013 - 10:16 PM |
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Not to sure what to write about for today’s workout. I know the time seemed to go by way to fast.

I woke up at 4:01AM and promptly got up and felt all the soreness throughout my upper body. Some muscles/places were sore that I’m not sure have ever been sore. I know right now, it hurts to try to extend my arm out straight. I get to the gym about a quarter after or so. I do my usual 7 minute warm up and it seems like time fast forwarded. It was already 40 after. WTH? I was barely through two exercises.

I finally started to get a rhythm and was able to bang each exercise out pretty quick. Squats felt freaking awesome, although, I feel the DOMS starting to set in now. It’s been years (even when I was working out last year) since I’ve done any of these other exercises. Squats, done; shoulder press, done; and I think that’s it. So all of this felt new to me, somewhat awkward too.

Ok, I just got side tracked.

Where was I?

Workout, yeah, okay.

Workout #2.

Squats: 135X3X10/12/12 (I meant to do 12 but, I was used to 10.)
Leg Extensions: 55X3X12
Lying Leg Curls: 60X3X12 (They didn’t have the one I could lay on, so I used the curl one(?))
Standing Calf Raises: I just used my body weight. (345lbs)
Seated Calf Raises: 45X3X12
Shoulder Presses: 30X3X12
Lateral Raises: 15X3X12
Dumbbell Shrugs: 30X3X15
Triceps Pushdown: 30X3X12
One-Arm Cable Pushdowns: 30X3X12

I loaded up on food at lunch. I’m not sure how many calories but, one, I really don’t care and two, it was a freaking lot.

Until Thursday, recover, rebuild, and get stronger.

Starting again. This time with Carbnite.

  By mwhities | April 8, 2013 - 10:51 AM |
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I’m starting to workout again. I thought last time, I was going to take a few weeks off then start again. Well, two weeks turned into “I have no earthly idea.” Almost a year?

Last night, I went to BodyBuilding.Com and used their workout database. I searched several different options until I found one that I could modify (the exercise, not the workout) so that I could still do it with one-arm.

I found the 4 Day Intermediate Split Workout. It’s off Sunday, Monday and Tuesday/Workout #1 and #2, off Wednesday, Thursday/Friday/Workout #1/#2, and off Saturday. I figure I’d go light weight for the first few weeks then add more as DOMS start to slack off. After 4-6 weeks, I’ll go to the more advanced workout (same type, just advanced) that’s listed on BodyBuilding.Com. I figure I’d stay with that for a bit and see how my fat lose is doing. (Actually, I hope to see a quite a bit with this first 4-6 weeks.)

I’m also going to be doing CarbNite that was designed by DHKiefer. I’ve “started” it three different times now and today is my fourth attempt. I just got lazy and decided to piss off and failed. This time, I’m quite a bit more dedicated to do it. Wife is chewing on my ass, my 5yo is calling me his “fat daddy”, and I’m just ready to be unfat. :)

So, I put my ass in bed early last night, somewhere around 9PM. I set my alarm for 4AM. I woke up twice during the night and tossed and turned but, I finally got up when I looked at the clock and it read “3:55″. I got up, got dressed, and headed for the gym.

I’ve been not eating breakfast since I first tried CarbNite and I didn’t change it up today. I haven’t ate anything since about 6PM yesterday, so I had already fasted about 10 hours. I just now at work, ate some pulled pork (only/about 10AM), so about 16 hours. (I was insanely hungry, I usually don’t eat until 12 or 1PM.)

Here is my workout:

Warm up: 7 minutes on a glider thing.
Bench: 45X3X12
Incline Flyes: 20X3X12
Chins: 50X3X12 (I modified this one by using the pulley machine and kneeling down on the ground to “mimic” a chin up.)
One-Arm Rows: 45X3X12
Standing Barbell Curls: 25X1X12 25X1X5/20X1X5 20X1X10 (Obviously, I used a dumbbell and acknowledge I’m weak as hell.)
Concentration Curls: 25X4/20X6 20X10 20X10
Crunches: 25/25/25
Leg Raises: 15/12/11

After this I tried to do 30 minutes on the glider thing again. I only lasted 15 minutes. About 4 minutes in, I was ready to get off the damned thing but, I kept pushing. At the 15 minute mark, I had enough.

I left there right around 15 minutes till 6AM. This workout seems that it will work well with time, I’ll know better when I do tomorrow’s workout #2. I see leg work, shoulder, and triceps…

So, cheers to me for getting up and going. Kinda cold turkey but, these are usually the best kind eh?

The Verdict is in: I’m a Fat Ass that’s going to Die.

  By mwhities | July 3, 2012 - 9:43 PM |
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Triglycerides: 218 (high “borderline high risk”)
HDL 29 (Low)

Everything else was in the “acceptable” range. Lesa said it appear I had some acidic (something) in my urine and some traces of blood. I tried to call my dr (nurse practitioner) but, she had her assistant call back and she didn’t seem very knowledgeable… Go figure. (Anyone want to go over this with me that actually knows about it? Free? :P )

According to my doctor, I need to eat better and workout more… but then that means I can’t squat my current poundage. My wife wants me to get down to at least 300 but, she’d prefer 280 or so. I’d love to get there myself and show off my newly gained muscle mass (Yes, I’m quite sure I’ve gained a pretty good amount, it’s all just warmly hidden underneath the beautiful sheet of fat that protects it.)

Starting next week, Im leaving my beloved SS LP for the tough Texas Method. I’m going to incorporate some sprints and maybe a sled pull (might have to find a new tire to make into a sled.). I’d love to get a Prowler (or even a knock off version) but, I’m not sure I could push it. I need to see if any of the CF gyms or any gym around here has one I can try.

Anyways, my goal now is to please my wife (and myself a little, I like the squats more) and drop the fat. I’m sure I’ll take a big hit in strength lose but, she did say that if I got down to 300 (280lbs), that I could bulk up again. Win win? Maybe. I kinda feel that I need to get my cardio (endurance) up a little more. It’s true, I get winded going up the stairs at work. With my two boys running around and wanting to be outside more, I need to be able to keep up with them.

Plus, I should focus on dropping the fat so my wife can have a “hunk” of a man on the cruise we are going on in September. The last few times we went to Cozumel or on a cruise, I’ve been a fat ass. I need to change that. At least for my self image. I’m sure I’ll always feel like a fat ass. I’m comfortable being a fat ass right now as I’m squatting 405 POUNDS… :)

PR Mondays.

  By mwhities | July 2, 2012 - 12:48 PM |
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Not sure what’s gotten into me but, I was determined to hit the 405lbs squat as soon as I could.

Warm up:
45X3X5
125X5
205X5
285X3
365X1
385X1
405X1

Not sure if that was to much or not enough but, I did it.

385X1:

405X1

I’d say my form was failing pretty good but, others said it’s not too bad.

That’s all I did today as I am taking myself off of novice and going to intermediate programming. Most likely the Texas Method. It’s a program started by Justin at 70sBig.

Blood work tomorrow.

  By mwhities | July 2, 2012 - 12:12 AM |
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Just finished off some steak, potatoes, and beans. Quite a bit too. I have to go to the dr’s office in the morning and need to be in a fasted state. I’ll be working out, in which I’m usually in a fasted state anyways. I mostly usually don’t eat until 10AM or so anyways on workout days anyways, so it won’t be a big deal anyways.

I’m not sure of the protocol of working out before blood work but, I’m not going to miss a day for it. I feel like crap (or at least less motivated) on the days I miss or my days I don’t work out on.

I’m currently around 337-340lbs or so. I figure 35%+ BF or more. I plan to cut soon but, it will be in a few weeks or months. Not to sure when. Right now I eat pretty much anything I want, I like eating and keeping fed enough to squat the weights I’m currently squatting. (See last post.)

Well, if my numbers are “bad” tomorrow, my wife is going to kick my ass and make me get down to at least 300lbs. That’s going to kill my squat and lifts overall but, I’ll have to do it. My brother-in-law kust recently h ad a heart attack and required a stent to be put in. 100% blockage. So, now she’s on my ass to NOT let it happen to myself. I figured I’m alright, even being over weight. I think it’s more body fat than versical fat. (Fat around the organs inside your body cavity.)

Hopefully my numbers will be good. I’m prone to high blood pressure too. That kinda sucks but, it’s not too bad I think. I’ll find out more tomorrow and will post my numbers.