fitness

2014-09-15 training log

/ hsoi

Well, maybe today was better… I don’t know. I don’t quite feel like I’m treading water, but today’s progress wasn’t much over last week. Still, a bit of progress is still progress, so I’ll give it a little more time to see how things go, else I’ll switch up to “model 2”.

I did opt to make one change. I swapped close-grip bench presses in and behind-the-neck presses out. I don’t have problems getting the bar off my chest nor through the mid-way point, but it’s after that point, which is perhaps a triceps weakness. So hey… how about some close-grips instead. If a little extra triceps work can help me there, I’ll take it.

Oh, I am going to make an effort to pause all my warm-ups. I was reading John Phung’s “A Very Important Letter to my 14-Year-Old Self”, which reads like a letter I’d write to my own 14-year-old self, and one thing he wrote:

Pause your warm ups at the bottom position. It’s an easy way to sneak in paused work into a training session.

Geez… duh! Yeah.

Based upon Paul Carter’s Basebuilding

  • Bench Press (model 1)
    • bar x 5
    • bar x 5
    • 115 x 5
    • 130 x 4
    • 155 x 3
    • 170 x 2
    • 190 x 1
    • 170 x 8
    • 170 x 8
    • 170 x 8
    • 170 x 8
    • 170 x 6
  • Machine Flies
    • 85 x 10
    • 85 x 10
    • 85 x 10
    • 85 x 10
    • 85 x 10
  • Close-Grip Bench Press
    • 95 x 12
    • 95 x 12
    • 95 x 12
    • 95 x 12
  • Hammer Curls
    • 30e x 10
    • 30e x 10
    • 30e x 10
    • 30e x 8

2014-09-12 training log

/ hsoi

I just don’t look forward to back day. It just feels like a bunch of assistance exercises. I dunno… maybe all the time spent doing 5/3/1 and how every day involved a major movement then assistance work. Who knows… maybe I’ll try to get back to that somehow, but if I do, I suspect I may need to also get back to a more 5/3/1-style split so there’s a bit more recovery time in there. Or could be as simple as putting squats on Monday, bench Wednesday, and deadlift Friday, but I dunno…. I’ll think about it.

And today, I also changed it up a bit. I realized that hyperextensions aren’t really doing anything more than following what Paul wrote in the eBook. I figured what I could actually use more of would be some shoulder work. Not like delt work, but things say for the rotator cuff and other shoulder health things. So today for lack of a better thing, I did face pulls, but I’ll be looking into what I need most. Should be more useful for me and my shoulders.

Other big thing was trying to think more about pulling from my back. That is, from the elbows to my hands? They don’t exist. All pulling comes from the back muscles working to pull at the shoulder, to pull the elbow. The elbow only moves because the back muscles moved it — no biceps, no forearms. At least, that’s the way I visualized and tried to move.

Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 8
  • Barbell Shrugs
    • 155 x 20
    • 155 x 20
    • 155 x 20
    • 155 x 18
    • 155 x 18
  • Face Pulls
    • 40 x 15
    • 40 x 15
    • 40 x 15

    • The De-fattening Project – Month 1

    / hsoi

    One month ago I started on a concerted effort to lose weight. Time to check in and see how the first month went.

    Background

    It’s actually been a little longer than one month, maybe 6 weeks? I don’t recall the actual day I stepped on the scale and saw 265 lbs. But I do distinctly remember feeling ashamed of myself for getting to that point — never have I weighed so much. It’d be one thing if it was all muscle, but it’s not. I didn’t take a precise body fat measurement, but if you Google around for “body fat estimator pictures” I used those and figure I’ve got at least 30%, maybe 35% body fat. That sucks. I know precisely what got me here: stress eating, comfort eating. And over time, it adds up. I’ve tried fat loss before, with varying success but it never took. But it’s kinda like when I quit smoking cigarettes some 16-17 years ago: quitting is easy, did it hundreds of times – sticking with it is the hard part! But there just comes a tipping point, and it sticks. I’d like to believe I’m at that point with my weight. I’ve tried so many things, so many techniques, solutions, programs, etc… and nothing has really worked. But I also think, in part, it’s because I wasn’t at the tipping point. Again, I’d like to believe now I’m there.

    I had been thinking about getting help with the weight loss for some time, because I figure it can only help. I know the value of having a teacher/mentor/coach in other areas of life, so why not here? One big reason is there’s an overload of information out there about eating, weight management etc., and you get analysis paralysis. Having someone to help me sift through the chaff to find the wheat would be useful. So I settled on Renaissance Periodization because they have a solid reputation for both success and the use and application of science! If you want a taste, take an hour and watch their YouTube Nutrition Videos Playlist. Science! What’s great as well is that Nick Shaw and Dr. Mike Israetel make all this knowledge digestible for normal people, without talking or dumbing down.

    When I officially started with RP, I weighed in at 261 lbs. So, I’m measuring my weight loss both from my worst, and from when I started with RP.

    One Month of Results

    This morning I weighed in at 250 lbs. So that’s 15 lbs from my worst, and 11 lbs. from RP. I will take it!

    I am working on fast weight loss, as fast as is healthy. I know this may seem a little fast for that, but some of the initial loss was simple bloat. When you factor that out, I’m averaging about 2 lbs. a week, which is about as fast as one wants to go. I’ve still got a long road of many months ahead of me, but if I can keep up this rate of progress I’ll be quite happy. That seems quite do-able, if you look at RP’s list of testimonials, as most of their clients lose at about that rate.

    I decided to take pictures on a monthly basis. Comparing my start to now? You can see a difference. It’s slight, but it’s there. I won’t post any pictures yet, but once I have a good “after” picture, I’m sure I’ll post something.

    I cannot quite say if I’m losing muscle mass and/or strength. But so far my weight-room results are saying that I am not. It’s still to early to say for sure, but the trend so far is that I’m at least holding fast and maybe increasing a bit. I can live with at least maintaining because then at least I’m not losing. Time will tell.

    All in all, I’m pleased. Yes, I’d love to have overnight results, but I know that won’t happen. So long as I can keep on this rate of progress tho, it’s the best I can hope for.

    Commentary

    Certainly I have to stick to the program, including parts I don’t like. That’s one reason I think I’m at the tipping point, because I’m willing to do the work needed, including work I hate. Like having to do cardio 4x week. It’s light cardio but still anything that isn’t “squat faster, for more reps” is cardio I don’t like. But you want something bad enough? You do what it takes to get there. Besides, if you look at the numbers, it’s obviously a contributing factor. If the little calculator on the elliptical is to be believed, I burn maybe 500 calories a session, so that’s 2000 cals a week, and that adds up.

    Sometimes eating gets to be a mechanical chore tho. Must eat at certain times, in certain measured amounts. But again, if success comes from following the program to a “T”, then so be it. To Wife’s credit, she’s being very supportive and working to help find ways to make meal-time less boring and repetitive for me, yet also not a major inconvenience to the whole family. I’m thankful for that support.

    The low/no-carb days can be hard to get through sometimes. What helps is lots of veggies to fill you up, and it’s great that I can have diet sodas. I’m not much of a soda drinker any more, but if a little sweet fizzy water helps me get through the day, so be it. I also like that it’s not as restrictive of a diet as say all of Kiefer’s CBL/CN is; so if I want a Diet Hansen’s soda, fine. BTW, I’m finding the Hansen’s sodas are simply awesome tasting — almost better than “regular” sodas. Their Ginger Ale tastes excellent. But this makes sense. If you watch RP’s nutrition videos, you’ll see that what matters most at this point is calories in vs. calories out, the macronutrients, and perhaps timing… and things like food composition are so unimportant for someone in my position. So eat fruit and be happy. That helps so much towards success.

    Many months still head. It’s not easy, but I know it’s going to be worth it.

    2014-09-10 training log

    / hsoi

    Today was pretty damn good.

    Sleep proves itself yet again. I woke up earlier than usual (bathroom) and figured it was too early, but lay down and get another 45 minutes. I got another 90 minutes. Annoyed because I felt behind schedule for the day (and it hadn’t even started), but I know in the end my body needed it. It likely contributed to a good day in the gym.

    Squats went up solid and fast every time. Going to bump up the weight for next week.

    Deficit deads, I’m glad I dropped the weight. I’m able to focus more on technique and ensuring I really get down in the starting position and “squat the weight up” as the saying goes. I’ll stay at this weight for at least another 1-2 weeks to make sure I find the technique groove. But today felt good.

    Just cannot complain with today.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 145 x 5
      • 170 x 4
      • 200 x 3
      • 220 x 2
      • 250 x 1
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
    • Deficit Deadlift (model 1)
      • 275 x 3
      • 275 x 3
      • 275 x 3
      • 275 x 3
      • 275 x 3
    • Leg Press
      • 165 x 20
      • 165 x 20

    2014-09-08 training log

    / hsoi / 2 Comments

    I’m really not sure what to make of this.

    It feels like I’m treading water. Some bench sessions are better, some are worse, but if you average them out, it’s treading water. Meanwhile squat/deadlift and back work seems to be progressing.

    I still think it’s too soon to REALLY tell. I want to give it a couple more weeks at least and see what happens. I mean, the others may be progressing merely because they were “too light” when I started, by comparison to how bench work started. So again, it’s just too soon to tell.

    But I also thought that it may be just how it is for the coming months, while on the RP diet. Thing is, I have to change perspective. I mean, if I’m losing weight (fat) but everything in the gym remains the same? Then at least I’m not losing any strength, which is important. I mean, I don’t really expect to gain (I’ll take it if I get it tho), but to maintain? That’s good. And so, if I do continue to just tread water then so be it; it means I’m at least keeping my strength. I just expect it’ll get really boring, so I’ll probably want to change things up merely to combat boredom.

    That said tho, what I am thinking about is switching the bench to basebuilding model 2. So if I do change something in a couple weeks, it would likely be that.

    Otherwise, today was just a day.

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 1)
      • bar x 5
      • bar x 5
      • 115 x 5
      • 130 x 4
      • 155 x 3
      • 170 x 2
      • 190 x 1
      • 170 x 8
      • 170 x 8
      • 170 x 8
      • 170 x 8
      • 170 x 4
    • Machine flies
      • 85 x 10
      • 85 x 10
      • 85 x 10
      • 85 x 10
      • 85 x 10
    • Behind the Neck Press
      • 85 x 10
      • 85 x 10
      • 85 x 9
      • 85 x 7
    • Hammer Curls
      • 25e x 10
      • 25e x 10
      • 25e x 10
      • 25e x 10

    2014-09-05 training log

    / hsoi

    It was a day. Not much else to really say.

    I did drop the weight on the hypers, because I really focused on moving purely by contracting my posterior chain muscles, really squeezing, and feeling it all. Hurt for sure. 🙂

    But anyways, things just chug along.

    I will say, I don’t feel like I’m getting enough work on my back. Like I need just one more thing… maybe some cable rows or something. Or maybe rear delt raises. Or maybe some stuff for shoulder rotation. Heck, could be as simple as doing 5 sets instead of 4. Dunno. Just thinking out loud.

    Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 145 x 8
    • 145 x 8
    • 145 x 8
    • 145 x 8
  • Wide, Neutral-grip Lat Pulldowns
    • 130 x 8
    • 130 x 8
    • 130 x 8
    • 130 x 8
  • Barbell Shrugs
    • 145 x 20
    • 145 x 20
    • 145 x 20
    • 145 x 20
    • 145 x 20
  • Hyperextensions
    • BW x 10
    • BW x 10
    • BW x 10
    • BW x 10

    • 2014-09-03 training log

    / hsoi

    Much better today than last week.

    Squats are moving well. I think it’s time to bump the weight up, but I’m going to stay here for one more week, see how it goes, then I’ll move it up 10 lbs.

    During deadlifts, I realized I was starting with my weight forward on my toes — the different positioning from the deficit. Relative to my legs, my back is very strong, so doing things like sitting back more put me into a deeper “squat” to start and really changed the pull. Consequently, I dropped the weight down (just did simple plate-math) and that seems like it might be a more productive thing for me for a while — less weight, deficit, and really focus on “squatting the weight up”. No question from the floor is where I need some work because once things get past the knees it’s no problem. My hamstrings reminded me they need work. 🙂 So I’ll stick with the lower weight for a while, keep my big toe lifted up to force me back on my heels more, allow for the deeper starting position, and work from there.

    Based upon Paul Carter’s Basebuilding

    • Squats (model 1)
      • bar x 5
      • bar x 5
      • 145 x 5
      • 170 x 4
      • 200 x 3
      • 220 x 2
      • 250 x 1
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
      • 175 x 5
    • Deficit Deadlift (model 1)
      • 315 x 3
      • 315 x 3
      • 315 x 3
      • 275 x 3
      • 275 x 3
    • Leg Press
      • 165 x 20
      • 165 x 20

    2014-09-01 training log

    / hsoi

    Not quite sure what to make of today.

    Overall it was an alright session. But I feel like I’m stuck. Is the protocol not working (e.g. I need to switch to model 2?)? Is it because of the diet and I’m just not progressing? Or maybe because I did push much harder during the initial sets that I just didn’t have it left in the tank towards the end? Hard to say right now. But today was what it was.

    I know during my bench sets I was pushing faster, more explosively than I had before. So I know that took something more out of me. And when I did the BHP’s, I decided to increase the weight when I was planning this session but looking back I should have backed off on the weight given how the benching went. I did that on the curls and it was about the same tho as last week so… that’s why I wonder was it actually my work? or am I perhaps treading because of the diet? It’s just going to take some time to determine.

    Speaking of diet. I hit my first plateau. I’ve been losing at a rate of about 1 lb. every 3-4 days, and I didn’t change weight between this past Thursday to Sunday, so Nick @ RP made a small adjustment that drops me down by about 500 calories a day, which is about right. Basically dropping my fat intake on my off days. All makes sense, and I expect I should be back on the losing train.

    I’m having good days and bad days on the diet. Basically it’s a willpower issue. But again, the way the RP diet is set it’s helpful. I mean, the ability to have fruit is a godsend. And with no micro-management of things like artificial sweeteners, yeah, I’ll have a Diet Hansens soda now and again. Some artificial sweeteners give me a headache (tried a couple Coke Zero’s back at the old day job and it never ended well), but the Diet Hansen’s are working well for me. It’s still an adjustment to not eating “a lot” of food, due in part to eating more frequently (thus you need smaller meals) but the lack of carb sources on the off-days also cuts down on the fullness feeling. Sometimes the food is getting boring too, but I’m looking for more ways to help with that.

    Granted, this is a hell of a first-world problem. Still, relative to me it’s different and a challenge.

    And while I got really down on it this past weekend, I spent some extra time looking at myself in the mirror at the gym today. I saw my shirt bulging where it shouldn’t bulge, and that I pissed me off. But I also saw such potential, like while curling I’ve got these pumped up pecs and delts and tris and bis, and holding dumbbells at your side, it really makes the arms and shoulders stand out. I can envision how awesome things will look — I just have to keep carving away the fat.

    So… motivation. Determination. Just a matter of sticking to it.

    Based upon Paul Carter’s Basebuilding

    • Bench Press (model 1)
      • bar x 5
      • bar x 5
      • 115 x 5
      • 130 x 4
      • 155 x 3
      • 170 x 2
      • 190 x 1
      • 170 x 8
      • 170 x 8
      • 170 x 8
      • 170 x 7
      • 170 x 5
    • Machine Flies
      • 85 x 10
      • 85 x 10
      • 85 x 10
      • 85 x 10
    • Behind the Neck Press
      • 85 x 10
      • 85 x 10
      • 85 x 10
      • 85 x 9
    • Hammer Curls
      • 25e x 10
      • 25e x 10
      • 25e x 10
      • 25e x 10

    2014-08-29 training log

    / hsoi

    Sleep — the magic elixir.

    Been getting more sleep the past few days: going to bed earlier, staying in bed a little later, and forcing myself to take at least 1 short nap during the day. Still could use more sleep, but feeling MUCH better. I know all of this, I think my biggest issue is giving myself permission to take mid-day naps.

    And so today went well. No complaints.

    Based upon Paul Carter’s Basebuilding

  • BB Rows
    • 140 x 8
    • 140 x 8
    • 140 x 8
    • 140 x 8
  • Wide, Neutral-grip Lat Pulldowns
    • 125 x 8
    • 125 x 8
    • 125 x 8
    • 125 x 8
  • Barbell Shrugs
    • 140 x 20
    • 140 x 20
    • 140 x 20
    • 140 x 20
    • 140 x 20
  • Hyperextensions
    • 10 x 10
    • 10 x 10
    • 10 x 10
    • 10 x 10

    • In personal defense, physical fitness matters – Follow-up

    / hsoi / 2 Comments

    Greg Ellifritz posted on Facebook, coincidentally, the same day I originally wrote about how, in personal defense, physical fitness matters. Greg was sharing an article from Aaron Cowan on the very topic of the importance of physical fitness in personal defense. It’s very much in line with my prior writings on the topic.

    In Greg’s Facebook share, my boss-man, Karl Rehn commented:

    and examples of armed citizens who lost their fights due to poor physical condition are where, exactly? I’m not saying that getting in shape is a bad idea. Better physical condition has a lot of advantages. But as with a lot of things that we are told “will get us killed on the street”, examples of it actually happening are difficult, if not impossible, to find.

    Karl is correct. But I take odds with his stance. Is the lack of examples because we’ve collected data and evidence shows fitness doesn’t matter? or because there’s no data at all? I believe it’s the latter. Use of a gun? that gets put on the police report. But “subject is able to run a 10 minute mile and bench press 200 lbs.” or “subject is an out of shape fat-ass” isn’t on the police report checklist. I assert lack of examples is because there isn’t formal data collection on the topic.

    I’ll agree with Karl that we cannot presently prove that “being fat and out of shape will get you killed on the street”. But that’s not what I’m saying.  I’m saying that the stronger you are, the more “fit” you are, the better chances and more options you have available (and Karl does agree there). Plus, there’s a confidence and mindset factor that cannot be discounted.

    Look at the Force Science articles I previously referenced. Is that not some scientific examination of how physical fitness can matter?

    How about that store clerk in Houston who, earlier this month, used his semi-pro MMA skills to stop his store from being robbed? Granted his MMA skills contributed, but his physical fitness mattered a great deal as well because, as far as fights go, that was a long fight. Anyone can throw punches for a few intense seconds, but to keep throwing intense punches in a lengthy fight takes a good degree of fitness.

    Or let’s bring it back home and look at how many students in our classes struggle because they cannot grip the gun hard enough to adequately manage recoil? Or get tired after an hour of holding a 5 lbs. gun at arms length. Or cannot handle the level of effort to get through a 3-4 hour class, especially in the Texas summer heat?

    To me, it all comes back to a question I keep asking and no one has yet answered:

    Name me one place – especially in this context of personal safety – where being weak is an advantage.

    Granted, Greg, Aaron, myself, we’re biased because we all lift weights and are personally invested in improving our own physical fitness. We see the advantages. Heck, I see how getting fatter has hurt me in this realm, and am presently dedicated to getting off this fat-wagon. Yeah, maybe there’s no demonstrable proof that being fit and strong “will get you killed”. But to me, it’s more that being fit and strong is rarely going to be a disadvantage, and will do a lot to give you an edge. We always emphasize how you should take and make every advantage possible to maximize your ability to survive and win.

    Again, I’ll leave you with something Mark Rippetoe said:

    Strong people are harder to kill than weak people, and more useful in general.