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  #691   ^
Old Wed, Jan-09-19, 07:46
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Yesterday was a scheduled day off the iron.

We went to town and I had a Jack in the Box meal. At the time, it was glorious. Now I wish I hadn't!

Today is chest and back. Edit: No it wasn't. I was a slug!

Last edited by IdahoSpud : Fri, Jan-11-19 at 18:08.
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  #692   ^
Old Fri, Jan-11-19, 16:51
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

I've taken it easy for 3 days. I feel well-rested and recharged. I'm not sure if epic sessions of World of Warcraft has good synergy with building muscles :-)

Anyways, off to the basement for some music and slinging iron.

... and done. Nicely too!

Chest, back, abs.

Circuit 1 (push/pull)
Bench Press 140x10,10 110x10,10
Bent over barbell rows 60x20,15,15,10 (should have used more weight)

Circuit 2 (pull/pull)
Landmine T-Bar row 50x5,10,5,5,5 (big time cardio hit here. Thus the low reps - had to catch my breath)
Incline Flyes 30x10,10,10,10

Circuit 3 (pull/push)
Cable Pulldown 100x10,10,10,6(fail)
Bench Press 80x10,10,10 (just did some more bench press with light weight)

Abs and core
Ab roller thingie 5,5,5,5,5,5
Side Bends 45x20,20,20
Pullovers (new max weight) 50x10,10,10

Time and Intensity
42 min, 153 avg heart rate.

Edit: Later at work, realized that I forgot to do shrugs earlier. Grabbed my trusty crane shackles that weigh about 50 lbs x20,15,15,15

Then cardio.
Empire State building climb - 1768 stairs. 39 min, avg heart rate 156.

Last edited by IdahoSpud : Sat, Jan-12-19 at 15:06.
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  #693   ^
Old Sat, Jan-12-19, 15:05
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Stats today:

213.8 lbs, 24.8% BF. 213.4 was the previous low, set on Jan 6.

Legs and butt - went a little light on the weights. Knees are a little tender from the Empire State Building cardio trip yesterday.

Circuit 1 (no rest, except to bring heart rate below 150)
Squats 140x10 90x10,10,10
Good Mornings 140x10 90x10,10,10

Circuit 2 (deadlifts are heavy-duty cardio, so I alternate with calf raises to catch my breath - not because they are a good push/pull set)
Deadlifts 160x5,5,10,5,5,10
Single calf raise 10,10,10,10,10,10

Circuit 3
Leg extensions 85x10,10 60x10,10
Hamstring Curls 50x10,10 35x10,10

Weighted Glute Bridge, feet and knees together 30x15,10,15
Weighted Glute Bridge, feet and knees apart 30x15,10,15

Lying side leg lifts 10,10

Time and intensity
33 min, 140 avg heart rate. Not much intensity.

Edit: Later at work
Kettlebell Goblet Squat 35x10,10,10

Little walkabout later on.

Last edited by IdahoSpud : Sat, Jan-12-19 at 21:36.
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  #694   ^
Old Sun, Jan-13-19, 01:38
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default Shower thoughts on body composition

My goal weight is 190 lbs, and I wasn't sure whether or not that was a reasonable goal. I decided to crunch a few numbers to see if it was reasonable or not.

Today the 15 year old Tanita scale informed me that I weigh about 215 lbs and that I am composed of about 25% body fat. 25% of 215 lbs is 54 lbs of body fat! Jeez!

That means the rest of me (the non-fat part) is 75% of 215lbs = 161 lbs of bone, muscle, and organs.

You can't take your body fat to zero - well anorexics do, but look how that turns out... 5% body fat would be pretty extreme, so I'd be happy with around 8-10%.

So if I could drop as much fat as I'd like to, right now, my body composition would be 161 lbs of active tissue and bone, plus (10%) 16 lbs of fat = 177 lbs. I would need to lose another 38 lbs, all of it fat.

I'm not gonna lie though. If my body fat were down at 10% right now, I'd probably look a little scrawny, like a distance runner . And while that's a very fit and lean look, it's not what I'm after aesthetically.

If I had to choose a look that I admire, and want to strive for, it would be that of a gymnast.. The muscle is there because it has to be to get the job done.

And this is why I'm lifting while also trying to lose fat. I'm not sure how well this is working out. Neither the weight nor the body fat seem to be moving much. Part of me wants to just go on a calorie-restricted ketogenic diet and shed the fat.

However, re-starting lifting is soooo slow and painful that I'm not too keen on that. I guess for now I will just keep rolling down this path, and see how far an older guy with a job, family, so-so motivation and ho-hum genetics can push his physique.
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  #695   ^
Old Sun, Jan-13-19, 15:30
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Early wake up. Some lady drove through the driveway and set off the alarm - which got the dog barking like crazy. Then the lady got stuck on the ice for a couple of minutes. The whole time the dog was going nuts.

By the time I got fully awake, then up and dressed to see what was going on, she got traction and sped off, wheels spinning. She had Texas license plates and big hair. That lady was seriously lost - stuck in someone's driveway in the frozen North Idaho forest.

It's always a little unnerving when someone cruises through the property, because we live well off the road, like 50 meters. (That's half a football field for USians :-). People could easily turn around by doing a three point turn instead of driving clear up to the house. It *feels* like people are checking the place out for stuff to take. Probably innocent, I know. Still, I wasn't able to get back to sleep afterwards.

Last edited by IdahoSpud : Mon, Jan-14-19 at 02:07.
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  #696   ^
Old Sun, Jan-13-19, 20:24
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's Stats
213.4 lbs (tie for low set on Jan 6) 25.6% BF

Shoulders, abs. Decided to spank the shoulders pretty hard - to failure at several different weights. Lots of volume, lighter weights mostly. Super light finisher with high reps.

Got my vanity 100 lb military press in a few times. Not much form or practicality.
Military Press 100x4(fail) 70x10,10, 4(fail) 60x6,10 Bare bar (40 lbs)x13(fail), 12(fail)

Front Raise 15x10,5,5 10x10,10 5x15

Lateral Raise 15x10,5,5 10x10,10 5x15

Rear Lateral Raise 20x10,5,10,5,5 10x15

Dumbbell Upright Row 30x10,5,10 20x10,15

Abs
Decline sit-up 5 that's all. Abs were tender from the ab roller and pullover exercises the other day.
Normal Sit-ups 10,10,10 Went nice and slow on the way back down to maximize the damage.

Time and intensity
36 min, 147 avg heart rate

Cardio a little later on at work.

Edit: No cardio at work. I'm feeling pretty bleh from lack of sleep due to our visitor earlier.

Edit 2: Yes cardio. Empire state building climb 1576 stairs. Up and down my two flights 51 times, two stairs at a time.

Time 35:26 (new record) Avg heart rate 155.

Heart was being really stubborn this time. At first it didn't seem to realize that we were doing cardio. It took about 15 trips to get above 150 BPM, and I was going pretty fast early on to bring it up. Then once it got above 160, it wouldn't come back down. It took 10-30 second rests every couple of trips to get it back down, so that I could proceed.

Anyway, a good workout. My knees were a little tender to begin with. Hopefully they aren't too screwed up tomorrow.

Last edited by IdahoSpud : Mon, Jan-14-19 at 03:56.
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  #697   ^
Old Mon, Jan-14-19, 16:36
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's Stats
214 lbs, 24% BF

Always a bummer when you bust your butt the day before, and find that you are up half a pound! Meh, you can't worry about the day-to-day swings. On the other hand, I first hit 214.4 on December 17, shortly before Christmas break. Just shows how much a week of laziness and gluttony sets you back!

Arms today.

Edit: No arms... not feeling it.

Did a little cardio at work - 1/2 the Empire State Building. 26 trips to the top of my two flights of stairs.

Time 16:30, Avg heart rate 146

Last edited by IdahoSpud : Tue, Jan-15-19 at 02:21.
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  #698   ^
Old Tue, Jan-15-19, 15:54
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's Stats:
213.6 lbs 23.2% BF

Arms

Wrung them out pretty good today - 4 push/pull circuits of 4 reps.

For those not aware of my nomenclature, the first number is the weight, and the second number is the number of times it gets lifted (aka repetitions, or "reps"). The commas segregate each set of repeated lifts, known as a "set". A good workout should include a push and pull exercise back to back.

I like to include links so that people dropping by can *see* what's going on.

Circuit 1
Bench Press 140x10,7(near fail) 110x10,10 90x15(fail)
EZ bar 21's ~ 50lbs, 35lbs, 25lbs. Then 20 reps each at 10lbs. Brutal!!!

Circuit 2
Hammer Curls 20x10,10,10,10
French Press 40x15,12,10,10

Circuit 3 (arms were already pretty spanked at this point. Thus the low reps)
Kickbacks 20x5,5,5,5,5,5
DB curls 20x5,5,5,5,5,5

Circuit 4
DB cross face extension 20x10,10,10,10
Underhand cable pulldown 50x20 70x15,20,10

Wrists
DB wrist curl 20x10,10 15x10,10
DB reverse wrist curl 15x10,10 10x10,10

Arm day is a huge time-waster. Most of these exercises are isolation exercises, meaning you take a ton of time to get a single muscle worked. But you still need to work them, so whacha gonna do?


Time and intensity
47 min Avg heart rate: 136

Last edited by IdahoSpud : Tue, Jan-15-19 at 18:39.
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  #699   ^
Old Wed, Jan-16-19, 05:48
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's Stats:
212.8 (new low) 24.9% BF

Scheduled day off.
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  #700   ^
Old Fri, Jan-18-19, 13:36
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Took yesterday off. Taking today off. Had a bad case of insomnia and I'm so beat down it feels almost like the flu.
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  #701   ^
Old Sat, Jan-19-19, 10:44
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's stats:
214.4 lbs 21.4% BF (New Low)
Did not sleep well yet again, following a difficult day at work yesterday. We will see if exercise is in the cards later on.
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  #702   ^
Old Sun, Jan-20-19, 06:59
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's Stats:
213 lbs 24% BF
Got a great night's sleep! Big plans for cardio today, and lifting tonight after work.

Edit: Got the cardio done. Empire State Building worth of stair steps.

1576 steps, both up and down, two steps at a time.
Time and intensity:
33 minutes, 153 avg heart rate

I've done this cardio a few times now. It takes 51 trips up and down my two flights of stairs to get 1576 stair steps. I can go back-to-back for about 35 trips up the two flights without any problems.

However I've noticed that after about 35 trips up and down, my heart rate doesn't slow down quite as much by the time I'm at the bottom. I have to take a few seconds for the heart to settle down below 160-ish before continuing.

This makes me wonder whether the cardio is more effective before that point, or if it's more effective after that point. When should I stop? I may have to do some research on that.

Back, chest and abs later on...

Last edited by IdahoSpud : Sun, Jan-20-19 at 15:49.
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  #703   ^
Old Mon, Jan-21-19, 13:04
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Nope. Didn't lift... lazy. Spent the remaining part of my evening with family instead.

Today's stats:
211.8 (new low) 25.5% BF

Day off today, should be time for lifting and cardio.
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  #704   ^
Old Wed, Jan-23-19, 20:12
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

No stats today... was afraid to check!

Had about 8 inches of snow last night so I lost 2 hours of sleep plowing the driveway and blowing snow off the concrete surfaces.

Chest, Back, Abs

Bench Press 140x10,10,6,6 - I think this is the first time I've managed 30 reps at this weight... carbs will do that for you! Going to start out with the 45 lb plates on the bar next time! Yeah! Heh back when I first started lifting (beginning of this gym log) I was pushing 180-200 lbs. Maybe again...
Cable Pulldowns 90x10 110x10,10
Plate Shrugs 45x20,20,20

Bent Over Barbell Row 45x10 60x10,10
Incline Flyes 30x10,10,10

Dumbbell Weighted Situps 30x10,10,10

Time and intensity
24 min, Avg heart rate 143 BPM

Cardio in a bit.

Cardio: 1/2 the Empire State building in stairs.
15 minutes, 153 Avg heart rate. Not as much as I would have liked, but I only got half a day's sleep, and it didn't feel very good.

Last edited by IdahoSpud : Thu, Jan-24-19 at 04:20.
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  #705   ^
Old Thu, Jan-24-19, 16:57
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Today's Stats:
211 lbs (new low) 26.6% BF

Legs, Butt

Circuit 1 (went easy on the weight - it's been 10 days)
Barbell Squats 110x10,10,10
Good Mornings 110x10,10,10

Circuit 2
Deadlifts 200x5,5,10,5,5
Single calf raise 10,10,20,10,10

Circuit 3
I'm NOT a big fan of these exercises, because they are kind of single-muscle exercises.
On the other hand, these are safe to perform after you've already hammered those muscles. The above exercises are far more taxing and injury-prone.
Leg Extensions 100x10 85x10,10
Hamstring Curls 50x10,10,10

Circuit 4
Weighted Glute Bridge (feet and knees together) 30x15,15,10
Weighted Glute Bridge (feet and knees spread apart) 30x15,15,10

Time and Intensity
34 min, Avg Heart Rate 151 - quite the cardio!

Update:

I skipped doing obliques at home because I was running short of time.
Instead I did them at work with crane shackles that weigh 45 lbs.

Weighted Side Bends 45x20,15,15

Then cardio:
30 trips up 2 flights of stairs

Time and intensity
19 min, 153 BPM

Good enough for one day.

Last edited by IdahoSpud : Fri, Jan-25-19 at 04:43.
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