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  #631   ^
Old Sat, Nov-03-18, 03:23
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Back at work. Nights.
Did my two flights of stairs 10x. 20 flights in 6 min. Then did Suitcase Carry with a 50-ish pound crane shackle . 30 paces each side times 3 sets.

Walked a mile.

Last edited by IdahoSpud : Sat, Nov-03-18 at 06:17.
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  #632   ^
Old Sat, Nov-03-18, 18:22
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default NOT happy right now

It's leg and butt day. I was up all night - first night shift back at work.
Didn't sleep well during the day - I will explain why shortly.

Workout this afternoon: Circuit training - move from front squats to deadlifts to hamstring curls, stopping only to breathe and bring my heart rate down from 170 to 150

Circuit 1
Front Barbell Squats 90x10,10,10,10,10
Barbell Deadlifts : 110x10,10,10,10,10
Hamstring Curls 35x10,10,10,10,10

Circuit 2
Goblet Squats 25x10,10
Barbell Straight Leg Deadlifts 110x10,10

...aaand at that point I was ready to puke, my heart rate wasn't coming off the ceiling, and I called it quits. Took about 25 min to hit the cliff.

Took another 15 min to cool down and stop dripping sweat.

Would have liked to finish circuit 2 with 50 reps and maybe do some jumps. Guess I'll have to tackle that later at work somehow.

As to the lack of sleep, it's a combination of things. It's difficult to switch over to night shift. I typically stay up a bit late the night before, which makes the adjustment easier. Earlier in my life, it was absolutely nothing to make the switch. However, lately it's become more difficult to move sleep patterns around every week or so.

There are other reasons I'm not sleeping well at the moment. I've just started a fairly intense exercise routine that includes a lot of cardio and involves a lot of muscles that I've not normally been putting much stress on.

As a result, my body seems to be running hotter than normal, which makes sleep difficult.

Another result is that I'm tender pretty much everywhere, so even rolling over brings pain.

Lastly, I'm losing fat cushioning that I got used to sleeping on, so there are some positioning issues that are causing discomfort.

For the record, I'm not complaining - just describing the situation as it sits for me right now. I'm really looking forward to getting over this little hump. Just need to focus on being a little bit mentally and physically tough at the moment!

Last edited by IdahoSpud : Sat, Nov-03-18 at 20:19.
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  #633   ^
Old Sun, Nov-04-18, 22:27
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Yesterday's malaise is gone! Had a great workout! Cut it short - not because I was running out of juice, but because you aren't supposed to go much over 45 min. I did 50 minutes.

Shoulders, Core, Cardio

Circuit 1
Dumbbell Upright rows 15x20,20,20
Arnold Press 15x15,20,11,10

Circuit 2
Barbell Bent-over Underhand Row 70x15 50x15,15,12
Barbell Shoulder Press 60x10 40x15,10,10,10

Circuit 3
Dumbbell Clean and Press 25x10,10
Completed yesterday's goblet squats 25x10,10,10

Circuit 4
Floor Wipers 50lb bar. 10,10,10,8,8,8
Barbell Clean and Press 50x5,5,5,5,5,5

Note on Circuit 4. Earlier I could only do 7-8 floor wipers at a time, so this is a big improvement. Also my heart rate dropped down to the mid 130's while doing them, so I used the Barbell Clean and Press to bring it back up to the 150-165 range. It's really amazing how much different exercises tax your circulatory system. The floor wipers are difficult and painful, but they don't put a much stress on your heart and lungs.

Circuit 4
Box Jumps (without the box) 10,5,5,5,5,5,5
Dumbbell Side Bends 30lbx20,15
Again, I used the jumps to keep the heart rate up, alternating with the far less stressful side bends.

Finisher:
Front raises 15x10
Bent over lateral raises 20x10

An hour later, after a cool shower, I was still perspiring a bit! Awesome!

The heart rate monitor (HRM) has been a godsend! As a long-time runner and cyclist, I can always tell when I've over-extended my cardiovascular system. It's much more difficult to tell when it's time to resume. The HRM eliminates that guesswork, and makes it easy to manage an intense workout.

The best part? I purchased the (super simple) older model HRM at an online auction for $7.99.

Last edited by IdahoSpud : Sun, Nov-04-18 at 22:37.
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  #634   ^
Old Mon, Nov-05-18, 05:45
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Cardio in the wee hours of the morning:

25 minutes of climbing my two flights of stairs.

35 trips, so 70 flights up and down.

Followed that with a 3/4 mile cool-down walk outdoors, until one of my knees started behaving funny and hurting.

I'm not sure if I should be discouraged or not. I've not lost a single pound in a month, even with all this exercise! And yes, I'm eating very clean.

I'm thinning down and beginning to show hints of muscle definition, but really? No weight loss?
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  #635   ^
Old Mon, Nov-05-18, 16:42
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Heh I thought I was going to put in a *punishing* arm workout today. That's not happening - I' just not feeling strong and have low energy. Maybe that's because I only got about 4 hours sleep. Who knows why?

Anyhow, I got about 10 minutes into it and realized that it felt wrong, so I quit.

Circuit 1
Close Grip Barbell Bench Press 130x10 110x10
Cable Pulldown 100x10,10
Skull Crushers 50x10,10 (it was all I could do to avoid crushing my skull, so I could tell things were going sideways already)
Standing Barbell Curls 50x10,10

I'll try again tomorrow, hopefully after better rest.
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  #636   ^
Old Tue, Nov-06-18, 15:10
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Did a couple of trips to the top of the boiler last night. 10 flights of stairs.

That's a way different animal than going up and down 2 flight of stairs over and over!

Still tired after coming off nights... not sure if I'll try to get in a workout today or not.

Edit: Did a lighter arms/abs workout - what I would have been doing before I decided to try more high-intensity stuff.

Didn't break much of a sweat, which is fine, because I'm a bit sleep-deprived at the moment. Trying to get my body back to daylight hours.

Finished the 3rd set from yesterday's Circuit 1 workout.
Close Grip Barbell Bench Press 110x10
Cable Pulldown 100x10
Skull Crushers 50x10
Standing Barbell Curls 50x10

Moved on to today's stuff. Nothing too serious.
Cable Pressdown 50x10,10,10
Dumbbell Wrist Curls 25x10 20x10,10
Dumbbell Hammer Curl 25x10,10,10
Barbell Behind the back wrist curl (Bare bar, 40lbs) 15,15
Dumbbell Hammer Curls 15x10,10
Dumbbell Reverse Wrist Curl 15x10

Final quick 5 minute circuit exercise to pump the heart up and work the core.
Ab Roller: 10,10
Dumbbell Clean and Press - Single Side 30x10,10

I've really come to like that last exercise - it's a new one for me. The lifting works the Glutes, Quads, calves, lats, and delts. But the imbalance forces your core muscles to stabilize you, so the obliques, rectus abdominus, and hip flexors get some work as well! All in one lift!

It's just a really nice whole body exercise. It also doesn't make me want to barf like squats and deadlifts do, because of the lighter weight. But it's a workout - trust me. It'll bring your heart rate to max in about 10 reps. So it's cardio too. Awesome!

Last edited by IdahoSpud : Tue, Nov-06-18 at 16:52.
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  #637   ^
Old Wed, Nov-07-18, 14:48
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

On October 8, I hit 227 lbs body weight, after a month of consistent losses.

Since that time, I have been 227-230. For a month! I stayed within that range in spite of adopting high intensity exercise, a keto diet, and a fairly restrictive calorie intake for such a physical program.

The good news? 225.6 lbs today!

Yes, I'm hardening up and getting more fit. Yes, I can feel legit quality solid muscle underneath the fat. But the scale tells the tale, so I won't lie - it feels good to lose a pound finally!

Today's a rest day from the iron. I may do some cardio later, or maybe not.

Edit: Did a bit of cardio.

5 minutes of light (60lbs) Barbell Clean and Press

Got on the elliptical and put it on autopilot (track program) for the first time ever. It went slower and with more resistance than I would have done. Worked for me - Heart Rate was 150-ish the entire time.
2.2 miles, 20 minutes - mostly 50 RPM at 4-6 resistance. It varied with the program.

Finished with 2 min 60lbs Hang Cleans

Good workout! Not too intense.

Last edited by IdahoSpud : Wed, Nov-07-18 at 19:45.
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  #638   ^
Old Thu, Nov-08-18, 08:45
ReneeH20 ReneeH20 is offline
Senior Member
Posts: 2,170
 
Plan: Dr. Westman
Stats: 280/170/170 Female 69.8 in
BF:
Progress: 100%
Default

Hi, there! Iíve been neglecting my gym log lately and just been back to do a monthly recap and noticed your journal. Not too many people on here doing intense weight training programs. I started mine a few years ago when I hit goal weight and my doc suggested I take up weight training to make up for the lost muscle loss you get during weight loss. Been at it ever since. Nice to see someone elseís weight training plans.

I won a heart rate monitor at my gym and that has made a huge difference in my training. I didnít think I needed/would like it, but I do. Itís interesting to read your take on it.

Congrats on the pound down! Itís a bit discouraging not see the scale go down especially when your work outs are so intense. I find most of the changes are made using a measuring tape. Cheers and train on!
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  #639   ^
Old Thu, Nov-08-18, 14:59
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Chest, Back, Abs (volume day with drop sets)


Wide-Grip Bench Press:90x20 110x10 130x10 140x6 90x10,10
Wide Grip Cable Pulldowns :70x20 90x15 120x10 140x6 70x10,10

Dumbbell Pullover 50x10,10 30x20,20
Barbell Rows 60x15,15,15

Flyes : Flat 20x20 Incline 20x20 Decline 20x20

Barbell Shrugs : 90x20,20,20

Ab Roller: 10,10,5 (The most so far. Still not going as low as I used to - nose on the floor). I'll get there.

Last edited by IdahoSpud : Fri, Nov-09-18 at 06:32.
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  #640   ^
Old Fri, Nov-09-18, 16:41
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

First snow of the year . It won't stick, but we are near the end of outdoor exercise for a few months. Should have gotten with the program a little earlier I guess

I'm not a big fan of frozen fingers and toes, so I no longer ski. For that matter, I kinda even resent having to take the time to scrape off the windshield and clear the walkway. I'm an indoor winter guy these days!

Yesterday's workout didn't seem particularly harsh, other than the number of reps. However my pecs are quite sore, and I can even sense a little tenderness in the lats, which is very unusual - they grow, but they rarely are sore.

Today (after work) is leg/butt day. I'll have to see what I can come up with for a exercise plan. Will Edit later.

Edit: Nope, didn't get to that. Felt kinda "meh" and the family wanted to watch a recorded "American Ninja Warrior". Life is about balance, yes?

Last edited by IdahoSpud : Yesterday at 06:27.
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  #641   ^
Old Yesterday, 00:24
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Got my leg/butt workout in. Went well. Will post details tomorrow...

Edit: Details.

Circuit 1
Barbell Deadlifts 130x20,15,15,10 (probably was too light on the iron - maybe 150-ish next go-around)
Hamstring Curls 45x10,15 40x15,10

Circuit 2
Vertical Jumps 10,10,10,5,5,5,5
Single leg calf raise 10,10,10,10,10
Dumbbell Side Bends 45x10,10,10,10

Finisher: I was just trying to round out a 30 minute workout here. Shoulders are later today and I didn't want to blow them out, so I took it easy on the next exercise. Did get a little bit of a shoulder pump though.
Dumbbell Clean and Press 30x5,5,5
Dumbbell Goblet Squats 30x10,10,10

Total workout time 31 minutes. Average heart rate 150. The heart/lung intensity was there. However...

My legs didn't feel all wobbly-gobbly coming up the stairs after the workout, so I can't tell yet if I really blasted them or not. I did a LOT of volume, even if the weight wasn't brutal - on the deadlifts alone I lifted 7800 lbs over maybe 7-8 minutes. I guess if DOMS sets in later today we will know!

I put in about 20 flights of stairs yesterday - not consecutive planned exercise, just vertical travel over the day in the course of work. Going up the boiler to take readings is always a huff and puff, but at least I am not having to stop halfway up to catch my breath anymore .

Last edited by IdahoSpud : Yesterday at 06:41.
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  #642   ^
Old Yesterday, 18:08
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

Another day at work...

Used the 50 lb crane shackles to do some shrugs . 20,20,15
Went up the stairs a few times with a (sealed!!!) 5 gallon bucket of synthetic gear oil (kinda like a large paint bucket).
It was way too much cardio, and my legs turned out to be pretty blown out from yesterday. No strength or stamina. They don't hurt, at least.

So I dropped the bucket and settled for 10 trips up and down my 2 flights.
Walked a mile, did a few lunges, then called it quits.

Shoulders tonight when I get home and have some equipment at hand!

Oh yeah, I bid on another heart rate monitor. I think I'll keep a second one at work since I'm stuck here so often. I have 48 hours of overtime to cover between now and the end of the month - it's hunting season, so everyone is on vacation but me.

Last edited by IdahoSpud : Today at 09:40.
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  #643   ^
Old Today, 09:13
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,105
 
Plan: Low carb/high protien
Stats: 251/224/190 Male 5 ft 10 inch
BF:
Progress: 44%
Location: Idaho
Default

No shoulders last night. Chilled out with the family and then played World of Warcraft for a while.

Down to 233.8 pounds today. Praise the Lord!

I keep an Excel chart of my weight progress, and graph it, then run a linear regression. Yep I'm a NERD - deal with it Anyhoo, the regression shows that I should reach goal weight in Mid-February. The plot seems to assume that I won't mess up over the holidays... I'm not so sure that line will hit where it thinks it will.

I have only today off, so I have a few maintenance items to catch up on:

Haul the trash and recyclables to the transfer station
Trip to Coeur d'Alene for a Costco re-stocking run before the snow gets deep and makes travel a pain in the butt.
Pre-winter oil change and vehicle once-over at the dealer.
Brief trip to work for an audiogram and pulmonary function test.

Heck of a "day off"... At some point I would like to get yesterday's shoulder workout in

There are a couple of large dead red fir trees I need to drop and burn. One could possibly fall across the driveway. Hopefully I can get to them before the snow gets deep. The next time I have any significant time off work is after Thanksgiving, so fingers crossed there is no big snowfall before then.
After that it can snow all it wants.

Last edited by IdahoSpud : Today at 10:44.
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