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Old 04-28-2013, 03:38 AM   #1581
Patrick Haskell
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Happy back-off week, Luke. Lots of folks around this orthorexic neighborhood can't stand them, but I think they're a treat. (The trick for me is the following week.)

Lifts are looking good. The big three keep going up and the press is fickle. That's just the way the press is. Your progress on bench will help keep it moving, fortunately. If you truly stall, you might also benefit from changing the mode of your press periodically. Use a barbell if your shoulders can handle it, but also try different angles (palms facing forward, in, etc.) or using KBs. It may not help, but it will keep things interesting and give you more metrics to track.

Giving any thought to adding 3.75# to your squat for a while after your steady week? With your DL climbing 7.5#/week and already somewhat stronger than your squat, it looks like it will be relatively light before long. Your body type is probably always going to do relatively better on DL than squat, so there's nothing inherently wrong with the way you are progressing, but if the squat continues to feel solid, I'd suggest you keep it tracking along with the DL, so the ratio of the two doesn't get skewed too much.

New pullup setup looks good, too. You're starting that weight with a good number of reps and it's a solid rep range for building gymnastic strength. Lower reps work, too, but there's no reason to mess with success. If you are seeking more variety, you might add the heavily banded pullups to a conditioning circuit and work a lower-rep range with fewer or lighter bands.
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Old 04-28-2013, 04:53 AM   #1582
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Weekly Update - Comments on Week 104 of Fat Loss Regimen

This week I made solid progress, but it was a weird week indeed. Last Sunday's spike in BFC was an anomaly as suspected. In fact, right after that, BFC and Bodyweight began to plummet. Instead of looking to lose 2 pounds for the week, by Tuesday I had already lost 3 pounds going by my raw data. So I bumped up the calories and cut back on exercise volume a bit. My numbers stabilized nicely and I hit my goals for the week.

BFC dropped 0.5% for the week from 25.4% to 24.9%. However, it has plateaued for the past four days due to the changes I made in my diet and exercise, and I need to get it going down once more.

Bodyweight dropped by 2 pounds from 238 to 236, which is exactly what I wanted to hit this week. LBM dropped from 178 to 177, an inevitable but slow decline. FBM dropped from 60 to 59. Although that doesn't seem very impressive, especially compared with the LBM decline; rounding errors conceal an almost 2 pound FBM decline. So I actually did quite well with losing fat this week, although I lost most of it early on.

Total Body Measurements plummeted by 11 cm, or just over 4 inches. I lost something on all of my body measurements, every single one, even if only half a centimeter. (Yes - I even dropped 0.5 cm on my wrists and ankles!) My waist measurement dropped quite a bit, half an inch from 38.8 to 38.3 inches, or about 1.7 cm.

FFMI dropped slightly from 21.7 to 21.6 in line with LBM. BMI dropped from 30.0 to 29.6. Hurrah! Once again, I am officially no longer obese, merely overweight.

This coming week I want to move off of my plateaus in bodyweight and BFC and drop another 2 pounds. Once I do that, I will add more carbs and fat to my diet, and slowly take off the weight at around 1 pound per week through the rest of the year. More or less... So I hope... That's the plan anyway... This week is a hold week on weight lifting, so strength training will be a bit easier. I will be doing a lot more SMR and mobility work this week, along with some kettlebells. And hopefully I'll actually do my scheduled hill sprints this week, exercises which I have been avoiding lately.



Fat Loss Metrics - Goals & Results

Below are various metrics which I use to track the status of my fat loss regimen. Each metric includes: Current Goal; Current Result; and the Initial Result from early May of 2011 when I began. Over time the Current Goals will change as I move through different phases of my program. January 12, 2014 is the deadline for my Current Goals.
Quote:
Body Fat Composition - BFC

Ultimate Goal: 10% BFC
  • Current Goal: About 15% BFC by Jan 12, 2014 - 37 weeks to go
  • Current Result: 24.9%
  • Initial Result - Early May, 2011: 48.6% BFC

Bodyweight - BW
  • Current Goal: About 198 lbs
  • Current Result: 236 lbs
  • Initial Result: 426 lbs

Lean Body Mass - LBM
  • Current Goal: About 168 lbs
  • Current Result: 177 lbs
  • Initial Result: 219 lbs

Fat Body Mass - FBM
  • Current Goal: About 30 lbs
  • Current Result: 59 lbs
  • Initial Result: 207 lbs

Waist Measurement - WM
  • Current Goal: Between 32 and 34 inches?
  • Current Result: 38.3 inches
  • Initial Result: 66.4 inches

Fat Free Mass Index - FFMI
  • Current Goal: Between 20.5 and 21.0
  • Current Result: 21.6 FFMI
  • Initial Result: 26.9 FFMI

Body Mass Index - BMI
  • Current Goal: 24.9 BMI
  • Current Result: 29.6 BMI
  • Initial Result: 53.5 BMI

Daily Metric Averages Over The Past Two Weeks

Every morning I take four measurements for my spreadsheet: Bodyweight, Omron BFC, Waist Measurement, and Neck Measurement. From this data I compute the metrics in the table below, yielding a comprehensive view of my progress. As I make changes in my diet or exercise, the effects quickly show up in these numbers. This allows me to fine-tune my fat loss regimen. Also, these numbers have proven to be a strong motivational tool. The results for each day in the table below are not the actual raw data. Instead, the results are based upon a four-day rolling average which combines the data from that day and the previous three days.

Quote:
__Date_____BFC____Weight___LBM____FBM_____WM___FFM I___BMI_
04/14/13___25.8%___240 lbs___178 lbs___62 lbs___39.1 in___21.8___30.2
04/15/13___25.8%___240 lbs___178 lbs___62 lbs___39.1 in___21.8___30.2
04/16/13___25.7%___240 lbs___178 lbs___62 lbs___39.1 in___21.8___30.2
04/17/13___25.6%___240 lbs___178 lbs___61 lbs___39.0 in___21.8___30.2
04/18/13___25.5%___239 lbs___178 lbs___61 lbs___38.9 in___21.8___30.1
04/19/13___25.4%___239 lbs___178 lbs___61 lbs___38.9 in___21.8___30.0
04/20/13___25.3%___238 lbs___178 lbs___60 lbs___38.8 in___21.8___30.0
04/21/13___25.4%___238 lbs___178 lbs___60 lbs___38.8 in___21.7___30.0
04/22/13___25.2%___238 lbs___178 lbs___60 lbs___38.7 in___21.7___29.9
04/23/13___25.2%___237 lbs___177 lbs___60 lbs___38.6 in___21.7___29.9
04/24/13___25.1%___237 lbs___177 lbs___59 lbs___38.5 in___21.7___29.8
04/25/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.7___29.7
04/26/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.6___29.6
04/27/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.7___29.7
04/28/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.6___29.6


Weekly Metric Averages Over The Past Three Months

The metric results listed below show my progress from week to week over a period of twelve weeks. This information provides a better sense of my medium-term progress.

Quote:
__Date_____BFC____Weight___LBM____FBM_____WM___FFM I___BMI_
02/03/13___24.6%___237 lbs___178 lbs___58 lbs___38.8 in___21.8___29.8
02/10/13___24.8%___241 lbs___181 lbs___60 lbs___39.0 in___22.2___30.3
02/17/13___24.8%___236 lbs___178 lbs___59 lbs___38.9 in___21.7___29.7
02/24/13___24.9%___238 lbs___179 lbs___59 lbs___39.0 in___21.9___30.0
03/03/13___25.1%___238 lbs___178 lbs___60 lbs___39.0 in___21.8___29.9
03/10/13___25.3%___238 lbs___178 lbs___60 lbs___39.1 in___21.7___29.9
03/17/13___25.3%___235 lbs___176 lbs___60 lbs___39.2 in___21.5___29.6
03/24/13___25.5%___239 lbs___178 lbs___61 lbs___39.2 in___21.8___30.1
03/31/13___25.9%___242 lbs___180 lbs___63 lbs___39.5 in___22.0___30.5
04/07/13___26.5%___245 lbs___180 lbs___65 lbs___40.0 in___22.0___30.8
04/14/13___25.8%___240 lbs___178 lbs___62 lbs___39.1 in___21.8___30.2
04/21/13___25.4%___238 lbs___178 lbs___60 lbs___38.8 in___21.7___30.0
04/28/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.6___29.6


Body Measurements

Once each week I take all of my body measurements. The table below shows my Current Measurements, which are an average of the measurements taken today and last week. The Recent Measurements are the average of the two weeks previous to that. The numbers in parentheses are my Initial Measurements from early May of 2011. All numbers are in inches.

Quote:
___Body Part___Current__Recent_
_____Neck (18.7):___14.2___14.5
____Chest (59.1):___42.2___42.9
____Waist (66.4):___38.6___39.5
____Hips (51.6)):___40.3___40.8
____Arms (16.5):___11.9___12.1
Forearms (14.1):___10.8___11.0
____Wrists (8.2):____6.4____6.5
___Thighs (28.7):___20.7___21.0
___Calves (21.0):___16.1___16.5
___Ankles (11.7):____8.9____8.9
_____Total (396):____285____290


Projected Metric Estimates Based Upon Declining BFC

The table below is my poignant reminder of the task still before me. It shows estimated projections of what my fat loss metrics could look like as my BFC steadily drops, revealing how far I have yet to go. Given the crude estimate that my BFC number is, these projections are also likely to be less than accurate. Moreover, from time to time I will take breaks from fat loss, allowing me to exercise more intensely and rebuild lost muscle mass. So it is quite possible that the final Weight and LBM numbers projected at 10% BFC are a bit too low.

Quote:
BFC_To Lose_Weight___LBM_____FBM___FFMI___BMI_
24%___04 lbs___232 lbs___176 lbs___56 lbs___21.5___29.1
22%___13 lbs___223 lbs___174 lbs___49 lbs___21.3___28.1
20%___21 lbs___215 lbs___172 lbs___43 lbs___21.0___27.1
18%___28 lbs___208 lbs___170 lbs___37 lbs___20.8___26.1
16%___35 lbs___201 lbs___169 lbs___32 lbs___20.6___25.3
15%___38 lbs___197 lbs___168 lbs___30 lbs___20.5___24.8
14%___41 lbs___194 lbs___167 lbs___27 lbs___20.4___24.4
12%___48 lbs___188 lbs___166 lbs___23 lbs___20.2___23.7
10%___53 lbs___182 lbs___164 lbs___18 lbs___20.0___23.0
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Old 04-28-2013, 06:08 AM   #1583
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Originally Posted by Patrick Haskell View Post
Wednesdays and Saturdays are upper body days that give your lower body time to recover, so that is not ideal for KBs in your conditioning, but it's not a deal breaker, because they are a day after your most hamstring-intensive exercises. Still, I'd prefer to use KBs as a conditioning circuit following the DLs, PCs, or squats. (Don't do them following squats the day before DLs, as that might hold back your DL, because conditioning circuits tend to build-up a lot of volume.) Using them as a conditioning exercise when your hamstrings are pre-fatigued following DLs or squats is a great way to get a good return on your time investment, however.
What about several rounds of Tabata Kettlebell on Tuesday and Friday evenings, following my Tuesday morning deadlifts and Friday morning power cleans? (Bear in mind that I will be tinkering with adding single leg RDLs on those mornings as well as detailed below.)

Quote:
Originally Posted by Patrick Haskell View Post
That works. They are also commonly used as assistance work for LBBS. I'd say use them following your DLs, but do them as a single leg DL with lighter loads.
I experimented with single leg dumbbell RDLs a long time ago. I liked the exercise, but I was quite heavy back then. When you carry that much weight up so high, you tend to be quite wobbly. Maintaining good balance during the single-leg RDL was hard.

Even though I haven't trained it at all, my ability to balance is much better these days. My sense of balance hasn't changed, but my center of gravity is definitely lower. I think the human brain is hard wired to adroitly balance a normal physique, but doesn't do so well with an abnormal one carrying lots of extra weight.

Anyway, next week I'll experiment with single-leg dumbbell RDLs and see how it goes.

Quote:
Originally Posted by Patrick Haskell View Post
Happy back-off week, Luke. Lots of folks around this orthorexic neighborhood can't stand them, but I think they're a treat. (The trick for me is the following week.)
Oh, I have no problems whatsoever enjoying a scheduled back off week. I even take impromptu back-off days if I need them - although I tend to dump anything but warmups, mobility, and strength training - those I keep. I regard recovery as vital to fitness improvement, part of the six-domains of P.N.T.R3.S, all of which I work at in some way or another each day: Psychology, Nutrition, Training, Recovery, Rest, Reduce Stress

For me, the most powerful personal example of the benefits of recovery is the four month break I took from weight loss between Christmas and Easter. After almost 90 weeks of continuous weight loss, at an average rate of 2.1 pounds a week; my metabolism, endocrine, and immune systems were wrung out. I shut it down and just coasted along for four months. Having recovered, I am once again on a roll, only this time I can sustain much higher exercise volume while still losing fat at a decent clip. Recovery works!

As for the blowhards who bemoan their recovery weeks, I think they fit into one or more of three categories:
  1. Muscleheads: Either too lazy or too stupid to learn Exercise Physiology 101 and why recovery is an essential part of steadily improving fitness.
  2. Bloviators: They take their needed recovery time, but either deny it or condemn it in a flurry of macho chest pounding. While they aren't stupid and/or lazy like the muscleheads, they have weak and shallow egos and are afraid to admit to the "weakness" which they incorrectly think recovery implies.
  3. Weenies: These are the ones who don't feel a sense of relief when their scheduled recovery days or weeks roll around. This strongly suggests that they aren't working hard enough during their heavy days and weeks. They need to buy themselves a nice purse and a matching set of pearls.

Quote:
Originally Posted by Patrick Haskell View Post
Lifts are looking good. The big three keep going up and the press is fickle. That's just the way the press is. Your progress on bench will help keep it moving, fortunately. If you truly stall, you might also benefit from changing the mode of your press periodically. Use a barbell if your shoulders can handle it, but also try different angles (palms facing forward, in, etc.) or using KBs. It may not help, but it will keep things interesting and give you more metrics to track.
Yeah, like I really need more metrics to track.

Actually, I did change my press movement a while back, from palms facing inward to palms facing forward. I can change it back easily enough to provide variety, and I might switch to barbell for a while, although I really like unilateral dumbbell exercises. Still, a little variety now and then is a good thing, and a good way to shake loose a stalled lift.

Quote:
Originally Posted by Patrick Haskell View Post
Giving any thought to adding 3.75# to your squat for a while after your steady week? With your DL climbing 7.5#/week and already somewhat stronger than your squat, it looks like it will be relatively light before long. Your body type is probably always going to do relatively better on DL than squat, so there's nothing inherently wrong with the way you are progressing, but if the squat continues to feel solid, I'd suggest you keep it tracking along with the DL, so the ratio of the two doesn't get skewed too much.
The plan is to push harder on the squat in due time, but not right now. Here is the breakdown:

I am doing six basic strength training exercises: squat, deadlift, power clean, pullup, bench press, and press. For a novice such as myself, these are quite arguably the ideal six.

At any given time, I want to focus on two of these six exercises, and give them a bit more attention than the others; which will otherwise follow slow, interrupted, linear progression.

As you know, I have been doing extra work on pullups. And now I will be adding some extra posterior chain work to supplement the deadlifts. The plan is to work on these two movements for quite some time - maybe around 10 to 12 weeks.

Then, I will shut down the extra work on pullups and deadlifts, and switch over to two other lifts. Very likely, the next two are going to be squat and bench press. After that, I'll finish off with emphasizing power clean and press and by then it should be around mid-January and time for me to recover from weight loss for 6 to 8 weeks and then hit a monster weight lifting and eating program for six months or so.

(P.S. Yes, I know that I recently bumped up the weekly increment on my dumbbell bench press from 2.5 lbs/week to 3.75 lbs/week. This is temporary and I will only do this for 2 or 3 weeks, just to get my bench press weight well out in front of my press weight where it belongs. After that, I'll drop back down to 2.5 lbs/week for the bench.)

Quote:
Originally Posted by Patrick Haskell View Post
New pullup setup looks good, too. You're starting that weight with a good number of reps and it's a solid rep range for building gymnastic strength. Lower reps work, too, but there's no reason to mess with success. If you are seeking more variety, you might add the heavily banded pullups to a conditioning circuit and work a lower-rep range with fewer or lighter bands.
You are right, the lower rep range is better for building strength, and the exercise definitely feels different.

Since this is my back off week, while I am still doing GTG sub-maximal pullups, I have cut back on reps and sets.

At some point the program that I am running will stall out or get dull. When that happens, I'll follow your advice to work in some variety. You are right that pullups really do respond well to a well varied training regimen. Just doing a lot of GTG pullup reps makes a big difference in pure pullup strength at the novice level I am working at.
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Old 04-28-2013, 01:58 PM   #1584
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Basic Mobility & Complete Recovery Workout
  • Date: April 28, 2013
Comments
While today is kinda supposed to be an off-day, this week I am focusing on mobility and SMR work. So today I will be doing some light work along those lines, plus maybe a little more.

I began this particular workout with my Basic Mobility routine. I finished up with my complete Recovery workout, including Posterior Chain, Body Core, and LYTP. I didn't hit these exercises hard, as this is supposed to be a light day and all, but I haven't done all three sets of exercises together for quite a while. And I won't be doing them much at all this coming week - too much mobility and SMR work in the schedule.

Basic Mobility Workout - 10 Reps Each
  • Yoga Twist
  • Bent Knee Twist
  • Side Twist
  • Side-Lying Trunk Twist
  • Supine Bridge
  • Cat-Camel
  • Birddog
  • Scap Pushup
  • Fire Hydrant
  • Calf Stretch
  • Anterior-Posterior Leg Swing
  • Side to Side Leg Swing
  • Windmill
  • Broomstick Dislocation
  • Squat To Stand
Recovery Work

Posterior Chain
  • Preparatory Breathing, Stretching & Light Isometric Founder
  • Founder - Repeat 3X
  • Back Extension - 3 Sets of 10 Reps
  • Lunge Stretch - 3 Reps Left and then 3 Reps Right
  • Wide Stance Founder - Repeat 3X

Body Core
  • McGill Alternating Curlup - 10 Reps Left and then 10 Reps Right
  • Side Bridge - 30 Second Contractions, 2 Reps Each Alternating from Left to Right
  • Box Pattern Birddog - 30 Seconds, 2 Reps Each Alternating from Left to Right

LYTP Upper Back & Shoulder with Wide Stance Isometric Founder
  • L - 10 Reps
  • Y - 10 Reps
  • T - 10 Reps
  • P - 10 Reps
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Old 04-28-2013, 06:16 PM   #1585
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Intermediate Mobility & Self-Myofascial Release.
  • Date: April 28, 2013
Comments
This workout completes all of my mobility work for the day. In addition, I went through my entire suite of SMR work which I am going to try to do each evening this week, time allowing. Doing so should help me become quite familiar with these exercises, prepare an appropriate set of SMR's for my strength workouts, and get me well on my way to better flexibility and muscle pliability.

The SMR left me with a very slight case of nausea, but otherwise feeling quite good and very relaxed. I will sleep well tonight.

Intermediate Mobility Workout - 10 Reps Each
  • Yoga Twist
  • Bent Knee Twist
  • Side Twist
  • Side-Lying Trunk Twist
  • Supine Scorpion
  • Prone Scorpion
  • Single-Leg Supine Bridge
  • Hip Correction
  • High Knee Walk
  • Pull-Back Butt Kick
  • Mini-Band Side Step
  • Cradle Walk
  • Running Butt Kick
  • Prone IT Band Stretch
  • Squat To Stand

Self-Myofascial Release Workout

Lower Leg
  • Plantar Fascia - Softball
  • Gastrocnemius & Achilles Tendon - Small Roller
  • Soleus, Peroneals & Tibialis Anterior - Stick
Upper Leg
  • Upper Side of Thigh - Left, Then Right
    • Tensor Fascia Latae, Anterior Gluteus Medius & Gluteus Minimus - Small Roller
    • IT Band - Small Roller
  • Outside of Thigh - Left, Then Right
    • Vastus Lateralis - Small Roller
  • Top and Inside of Thigh
    • Quadricep - Stick
    • Restus Femoris - Small Roller
    • Vastus Medialis - Small Roller
  • Inside and Back of Upper Leg - Left, Then Right
    • Adductor - Stick
    • Hamstring - Stick
Butt
  • Gluteus Maximus - Small Roller
  • Side of Butt - Left, Then Right
    • Posterior Gluteus Medius - Small Roller
    • Piriformis - Small Roller
Chest
  • Pectoralis Major - Softball & Wall
Upper Back
  • Posterior Shoulder - Softball & Wall
  • Lastissimus Dorsi - Softball & Wall
  • Rhomboids - Small Roller
Mid & Lower Back
  • Thoracic and Lumbar Spine - Softball & Wall
  • Thoracic Spine - Small Roller
Arms
  • Triceps - Small Roller
  • Biceps - Baseball
  • Wrist Flexors & Extensors - Baseball
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Old 04-28-2013, 06:19 PM   #1586
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Sub-Maximal GTG Pullups
  • Date: April 28, 2013
Comments
Since this is my hold week, I am cutting back a bit on my GTG Sub-maximal pullup routine. Instead of 10 sets at 67% of Pullup PR, today I am doing 8 sets of 60% of Pullup PR.

I recently dropped one of the assisting stretch tubes, so my new Pullup PR is 7 reps. That gives me 8 sets of 4 reps for 32 total reps today.

Tomorrow I'll do 6 sets at 70% of PR, or 5 reps, for a total of 30 reps. On Tuesday I will do my standard strength training pullup routine and see if I can set a new pullup PR.

Pullups, Stretch Tubing Assisted - Neutral Grip - Blk-Blu Tubes
  • Number of Reps: 4 (60% of PR)
  • Number of Sets: 8
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Old 04-29-2013, 05:17 PM   #1587
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

CrossFit Football - Monday Strength WOD - Amateur Level, Early Morning With Warmup, SMR & Mobility Routines
  • Date: April 29, 2013
Comments
Today was a tough day - I was feeling pretty low energy early on. Still, I stuck to my schedule and did my work. I started to feel better by the time I was done with my warmup.

I warmed up on my mini-trampoline for 5 minutes, went through my SMR routine for squat and press, and finished off with basic mobility workout.

I then did my squats and presses. This is a hold week, so the lifts were the same weight as the most recent workout. Squats went well without anything of interest to note - finished strong with good form. My left shoulder was a bit dinked up today, so the left press was a struggle, especially the 2nd set which was quite wobby. I took an extra minute of rest and psyched myself up for the 3rd set, got under it, and finished off quickly and cleanly.

Warmup
  • Mini-Trampoline Rebounding - 5 Minutes
SMR for Squat & Press

Lower Leg
  • Plantar Fascia - Softball
  • Soleus, Peroneals & Tibialis Anterior - Stick
  • Gastrocnemius & Achilles Tendon - Small Roller
Upper Leg
  • Tensor Fascia Latae, Anterior Gluteus Medius & Gluteus Minimus - Small Roller
  • IT Band - Small Roller
  • Vastus Lateralis - Small Roller
  • Rectus Femoris - Small Roller
  • Vastus Medialis - Small Roller
  • Quadricep - Stick
  • Adductor - Stick
  • Hamstring - Stick
Butt
  • Gluteus Maximus - Small Roller
  • Posterior Gluteus Medius - Small Roller
  • Piriformis - Small Roller
Shoulders & Arms
  • Shoulders - Baseball
  • Triceps - Baseball
  • Biceps - Baseball
  • Wrist Flexors & Extensors - Baseball
Basic Mobility Workout - 10 Reps Each
  • Yoga Twist
  • Bent Knee Twist
  • Side Twist
  • Side-Lying Trunk Twist
  • Supine Bridge
  • Cat-Camel
  • Birddog
  • Scap Pushup
  • Fire Hydrant
  • Calf Stretch
  • Anterior-Posterior Leg Swing
  • Side to Side Leg Swing
  • Windmill
  • Broomstick Dislocation
  • Squat To Stand
Strength Training

Barbell Low Back Squat
  • Warmup Set - 5x60
    • Rest Minutes - 1
  • Warmup Set - 5x60
    • Rest Minutes - 1
  • Warmup Set - 5x85
    • Rest Minutes - 1
  • Warmup Set - 3x110
    • Rest Minutes - 2
  • Warmup Set - 2x130
    • Rest Minutes - 3
  • Work Set - 5x157.5
    • Rest Minutes - 3
  • Work Set - 5x157.5
    • Rest Minutes - 3
  • Work Set - 5x157.5

Unilateral Dumbbell Press
  • Warmup Set - 5x17.5
    • Rest Minutes - 1
  • Warmup Set - 5x17.5
    • Rest Minutes - 1
  • Warmup Set - 5x22.5
    • Rest Minutes - 1
  • Warmup Set - 3x30
    • Rest Minutes - 2
  • Warmup Set - 2x37.5
    • Rest Minutes - 2
  • Work Set - 5x45
    • Rest Minutes - 3
  • Work Set - 5x45
    • Rest Minutes - 3
  • Work Set - 5x45
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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Old 04-29-2013, 05:19 PM   #1588
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Sub-Maximal GTG Pullups
  • Date: April 29, 2013
Comments
The very first pullup in the morning was a bit tough, but I otherwise finished off all my reps and sets without problem. One of the downsides to working with stretch tube assisted pullups is that the top of the pullup becomes stronger relative to the bottom of the pullup. This is especially noticeable when I pull one of the assistance tubes and drop my rep range. In time, the bottom of my pullup will become stronger as I remove tubes. However, I suspect I will have to do some extra reps working that area specifically, along with negatives; in order to fully strengthen the bottom of my pullup and thereby develop full strength through the entire movement.

Pullups, Stretch Tubing Assisted - Neutral Grip - Blk-Blu Tubes
  • Number of Reps: 5(70% of PR)
  • Number of Sets: 5
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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Old 05-02-2013, 10:00 AM   #1589
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Allergies Halt Exercise, But Progress Remains
Oak pollen is out and about, and it hit me quite hard, especially Tuesday and Wednesday. I basically couldn't do much of anything on Tuesday, so all the exercise that day was cancelled. I tried to see what I could do yesterday. When I couldn't manage even a single tube-assisted pullup, I decided not to bother with the deadlift or presses.

While frequent nasal lavage with a neti pot and consumption of anti-histamines tamps down the sneezing, stuffy nose, etc.; it doesn't stop the splitting headaches, weakness, and lethargy. This will likely run on for a few more days until the pollen subsides and/or my body gets used to it. The worst of it seems to be over.

I am going to repeat my hold week, and do all the lifts scheduled for this week again, but next week. I really want to get this work in, and holding steady on weights is a decent way to recuperate and come back.

Meanwhile, my progress in losing BFC continues. While my bodyweight has spiked up from lack of exercise and one day of voracious appetite, my BFC continues to tip downwards, led by a continued decline in my waist measurement and slow, steady declines in my Omron readings. So far this week, I have gained a pound or so in LBM, but have lost a poiund's worth of FBM. This is pretty good news as far as I am concerned, even if I would like to continue losing bodyweight.
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Grinding off the fat one day at a time, one pound at a time - PaleoZone vs Morbid Obesity: An Odyssey (WFS)
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Old 05-05-2013, 05:49 AM   #1590
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Weekly Update - Comments on Week 105 of Fat Loss Regimen

My progress this past week was mixed, due to a not unexpected hit from a surge of oak pollen. The allergic reaction left me weak and lethargic for much of the week and I had to shut down my diet and exercise regimen. As a result, I added water weight and glycogen but held fat steady, therefore my BFC still dropped a bit. So despite the setbacks this week, I still made a bit of progress and am now getting back on track.

BFC dropped from 24.9% to 24.7% this week, though at one point it had dropped as low as 24.5% for several days. Going off diet and carbing up more than usual caused my Omron readings to spike, though my tape measure BFC held fairly steady late in the week.

Bodyweight was dropping nicely and right on schedule until I got hammered by oak pollen on Tuesday. After that, bodyweight average moved upwards from 235, peaking at 239. Happily, my LBM numbers bumped up from 177 to 180 pounds, although much of this is partitioned water weight. FBM initially dropped to 58 pounds but then returned to 59 pounds late in the week.

Despite the increase in bodyweight, my waist measurement dropped 0.5 inches from 38.3 to 37.8, so I continued to make good progress there. Despite some swelling from retained water, I still managed to lose 1.1 cm on my Total Body Measurements.

FFMI increased from 21.6 to 22.0 in line with LBM. BMI shifted up from 29.6 to 30.0 with the increase in bodyweight.

This coming week I will repeat what was supposed to be a hold week in my strength training from last week. This will get me back into the swing of things and recuperated from the big allergy crash. In terms of diet, I am going to go low-carb for about a week and shed the water and glycogen I built up when I went off diet for several days. This should bring my bodyweight back down while continuing my fat loss, and keep me on track. I have some catching up to do what with this delay. It will likely take me some weeks to get caught up.



Fat Loss Metrics - Goals & Results

Below are various metrics which I use to track the status of my fat loss regimen. Each metric includes: Current Goal; Current Result; and the Initial Result from early May of 2011 when I began. Over time the Current Goals will change as I move through different phases of my program. January 12, 2014 is the deadline for my Current Goals.
Quote:
Body Fat Composition - BFC

Ultimate Goal: 10% BFC
  • Current Goal: About 15% BFC by Jan 12, 2014 - 36 weeks to go
  • Current Result: 24.7%
  • Initial Result - Early May, 2011: 48.6% BFC

Bodyweight - BW
  • Current Goal: About 198 lbs
  • Current Result: 239 lbs
  • Initial Result: 426 lbs

Lean Body Mass - LBM
  • Current Goal: About 168 lbs
  • Current Result: 180 lbs
  • Initial Result: 219 lbs

Fat Body Mass - FBM
  • Current Goal: About 30 lbs
  • Current Result: 59 lbs
  • Initial Result: 207 lbs

Waist Measurement - WM
  • Current Goal: Between 32 and 34 inches?
  • Current Result: 37.8 inches
  • Initial Result: 66.4 inches

Fat Free Mass Index - FFMI
  • Current Goal: Between 20.5 and 21.0
  • Current Result: 22.0 FFMI
  • Initial Result: 26.9 FFMI

Body Mass Index - BMI
  • Current Goal: 24.9 BMI
  • Current Result: 30.0 BMI
  • Initial Result: 53.5 BMI

Daily Metric Averages Over The Past Two Weeks

Every morning I take four measurements for my spreadsheet: Bodyweight, Omron BFC, Waist Measurement, and Neck Measurement. From this data I compute the metrics in the table below, yielding a comprehensive view of my progress. As I make changes in my diet or exercise, the effects quickly show up in these numbers. This allows me to fine-tune my fat loss regimen. Also, these numbers have proven to be a strong motivational tool. The results for each day in the table below are not the actual raw data. Instead, the results are based upon a four-day rolling average which combines the data from that day and the previous three days.

Quote:
__Date_____BFC____Weight___LBM____FBM_____WM___FFM I___BMI_
04/21/13___25.4%___238 lbs___178 lbs___60 lbs___38.8 in___21.7___30.0
04/22/13___25.2%___238 lbs___178 lbs___60 lbs___38.7 in___21.7___29.9
04/23/13___25.2%___237 lbs___177 lbs___60 lbs___38.6 in___21.7___29.9
04/24/13___25.1%___237 lbs___177 lbs___59 lbs___38.5 in___21.7___29.8
04/25/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.7___29.7
04/26/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.6___29.6
04/27/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.7___29.7
04/28/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.6___29.6
04/29/13___24.8%___235 lbs___177 lbs___58 lbs___38.2 in___21.6___29.6
04/30/13___24.7%___235 lbs___177 lbs___58 lbs___38.1 in___21.7___29.6
05/01/13___24.6%___236 lbs___178 lbs___58 lbs___38.0 in___21.7___29.6
05/02/13___24.5%___236 lbs___178 lbs___58 lbs___37.8 in___21.8___29.7
05/03/13___24.5%___237 lbs___179 lbs___58 lbs___37.8 in___21.9___29.8
05/04/13___24.6%___239 lbs___180 lbs___59 lbs___37.9 in___22.0___30.0
05/05/13___24.7%___239 lbs___180 lbs___59 lbs___37.8 in___22.0___30.0


Weekly Metric Averages Over The Past Three Months

The metric results listed below show my progress from week to week over a period of twelve weeks. This information provides a better sense of my medium-term progress.

Quote:
__Date_____BFC____Weight___LBM____FBM_____WM___FFM I___BMI_
02/10/13___24.8%___241 lbs___181 lbs___60 lbs___39.0 in___22.2___30.3
02/17/13___24.8%___236 lbs___178 lbs___59 lbs___38.9 in___21.7___29.7
02/24/13___24.9%___238 lbs___179 lbs___59 lbs___39.0 in___21.9___30.0
03/03/13___25.1%___238 lbs___178 lbs___60 lbs___39.0 in___21.8___29.9
03/10/13___25.3%___238 lbs___178 lbs___60 lbs___39.1 in___21.7___29.9
03/17/13___25.3%___235 lbs___176 lbs___60 lbs___39.2 in___21.5___29.6
03/24/13___25.5%___239 lbs___178 lbs___61 lbs___39.2 in___21.8___30.1
03/31/13___25.9%___242 lbs___180 lbs___63 lbs___39.5 in___22.0___30.5
04/07/13___26.5%___245 lbs___180 lbs___65 lbs___40.0 in___22.0___30.8
04/14/13___25.8%___240 lbs___178 lbs___62 lbs___39.1 in___21.8___30.2
04/21/13___25.4%___238 lbs___178 lbs___60 lbs___38.8 in___21.7___30.0
04/28/13___24.9%___236 lbs___177 lbs___59 lbs___38.3 in___21.6___29.6
05/05/13___24.7%___239 lbs___180 lbs___59 lbs___37.8 in___22.0___30.0


Body Measurements

Once each week I take all of my body measurements. The table below shows my Current Measurements, which are an average of the measurements taken today and last week. The Recent Measurements are the average of the two weeks previous to that. The numbers in parentheses are my Initial Measurements from early May of 2011. All numbers are in inches.

Quote:
___Body Part___Current__Recent_
_____Neck (18.7):___14.0___14.3
____Chest (59.1):___42.0___42.6
____Waist (66.4):___38.1___39.0
____Hips (51.6)):___40.1___40.6
____Arms (16.5):___11.9___12.1
Forearms (14.1):___10.7___11.0
____Wrists (8.2):____6.3____6.5
___Thighs (28.7):___20.6___20.9
___Calves (21.0):___15.9___16.4
___Ankles (11.7):____8.8____9.0
_____Total (396):____282____288


Projected Metric Estimates Based Upon Declining BFC

The table below is my poignant reminder of the task still before me. It shows estimated projections of what my fat loss metrics could look like as my BFC steadily drops, revealing how far I have yet to go. Given the crude estimate that my BFC number is, these projections are also likely to be less than accurate. Moreover, from time to time I will take breaks from fat loss, allowing me to exercise more intensely and rebuild lost muscle mass. So it is quite possible that the final Weight and LBM numbers projected at 10% BFC are a bit too low.

Quote:
BFC_To Lose_Weight___LBM_____FBM___FFMI___BMI_
24%___03 lbs___236 lbs___179 lbs___57 lbs___21.9___29.7
22%___12 lbs___227 lbs___177 lbs___50 lbs___21.7___28.6
20%___20 lbs___219 lbs___175 lbs___44 lbs___21.4___27.6
18%___27 lbs___211 lbs___173 lbs___38 lbs___21.2___26.6
16%___34 lbs___204 lbs___172 lbs___33 lbs___21.0___25.7
15%___38 lbs___201 lbs___171 lbs___30 lbs___20.9___25.3
14%___41 lbs___198 lbs___170 lbs___28 lbs___20.8___24.9
12%___47 lbs___192 lbs___169 lbs___23 lbs___20.6___24.1
10%___53 lbs___186 lbs___167 lbs___19 lbs___20.4___23.4
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