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Old 06-05-2013, 03:07 AM   #1651
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Reflections & Notifications
The new Myotape is arriving, and with it most likely, higher estimated BFC numbers from my Tape Measure & Formula calculation. This will shift my LBM number down and my FBM number up, compared to recent estimates of these numbers. These new numbers should start to show up in this coming Sunday's Weekly Update.

Meanwhile, I am pretty happy with the physiological results of this past weekend's big rubbish hauling project. After carbing up a fair amount to get my energy reserves built up, I worked through two, long, full days of hauling boxes and heavy bags up a set of stairs, and doing a lot of picking up and moving of various heavy objects.

While I did start to get tired and cranky by Sunday evening, for the most part I held up very well and sustained a lot of heavy, hard work. This, despite a brief heatwave with temperatures in the 90's as well as high humidity. Not even the humidity slowed me down. In years past, there is simply no way I could have sustained this kind of work effort. But now, with almost 200 pounds lost and a lot of exercise in my logbook, things have really changed.

Meanwhile, as I work my way back into ketosis, my bodyweight numbers are dropping rapidly. So too are my Omron BFC numbers which I am quite happy about and a bit surprised. Usually the Omron doesn't drop quickly in the early phases of a ketogenic diet. My waist measurement, which is a bit dubious at this point, is also dropping relative to recent measurements. So even though I don't entirely trust this measurement at the moment, at least it is going in the right direction relatively speaking.

Upcoming Benchmarks: Bodyweight Trend and Workout Log Views
Sometime in the next few weeks I will be hitting one of my major, milestone benchmarks which is 225.6 pounds on my Bodyweight Trend number. This will represent 200 pounds of bodyweight lost since I began on May 4, 2011 when I weighed in at 425.6 pounds. In terms of raw bodyweight, I could hit this number by late this week or early next week. My 4-day rolling average should achieve this mark some days thereafter. But Bodyweight Trend is an exponential moving average, and lags behind these other two measures. I use it to track my benchmarks because it is quite conservative. If I have lost 200 pounds on Bodyweight Trend, then I have really and truly lost 200 pounds.

Also, sometime today or tomorrow, I will pass 100,000 views of my Workout Log postings since I first began posting on June 25, 2011. As I scribble this right now, I am up to 99,796 Views. This is enough to rank me in the All-Time Top 20 of the CrossFit Forum Workout Logs when sorted by page views. What does this really mean? Not much, although it does offer tangible evidence of persistent, consistent work on my diet and exercise regimen over the past two years. Documenting my progress and my setbacks through this Workout Log has been critical to my ongoing successful efforts.
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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)

Last edited by Luke Seubert : 06-05-2013 at 03:10 AM.
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Old 06-05-2013, 03:17 PM   #1652
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Wednesday Workout
  • Date: June 5, 2013
Early AM
  • Warmup
  • Strength Training
    • Max-1 Assisted Pullups: 3 Sets of 15, 10, 9 Reps for 34 Total Reps
    • Power Clean: 5x3x95
Wow! Am I ever feeling the effects of the induction phase of a ketogenic diet. Energy levels are down as my body is running low on glycogen reserves, but my metabolism hasn't yet switched over to burning fats and ketones for energy. So I am feeling kind of low, but I keep chugging on. To compensate a bit, I ate a bowl of oatmeal with some sugar added for breakfast this morning, but I'm not sure that will help all that much.

My brisk two mile walk as warmup wasn't so brisk today. A respectable time for me is somewhere in the 29:30's. But today I came in at almost 32 minutes, which is 2 1/2 minutes slower than usual. My heart rate was about the same, maybe elevated a few BPM, so my overall exerion level was similar. I was just a lot slower for lack of energy.

My pullups showed modest improvement. I pulled a 15/10/9=34 as compared to my last workout of 14/9/9=32. So I gained a bit on the first two sets. Given my weaker condition, this is OK, although this is offset by less bodyweight, so... meh. :-/

Instead of 5x3x100 on Power Cleans, I did 5x3x95. This workout was fine, and I finished fairly strong with good form, though I could feel the effect in my legs.

Early AM Workout
Warmup
2.0 Mile Brisk Walk
  • Time: 31:58
  • Heart Rate: 111 BPM
Strength Training
Pullups, Stretch Tubing Assisted - Neutral Grip - Blk-Blu Tubes
  • Max Reps Minus One - 14
    • Rest Minutes - 3
  • Max Reps Minus One - 9
    • Rest Minutes - 3
  • Max Reps Minus One - 9
Power Cleans
  • Warmup Set - 5x50
    • Rest Minutes - 1
  • Warmup Set - 5x50
    • Rest Minutes - 1
  • Warmup Set - 3x70
    • Rest Minutes - 2
  • Warmup Set - 2x85
    • Rest Minutes - 2
  • Work Set - 3x95
    • Rest Minutes - 2
  • Work Set - 3x95
    • Rest Minutes - 2
  • Work Set - 3x95
    • Rest Minutes - 2
  • Work Set - 3x95
    • Rest Minutes - 2
  • Work Set - 3x95
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Old 06-07-2013, 06:39 PM   #1653
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Friday Workout
  • Date: June , 2013
Late PM
  • Basic Mobility
  • Strength Training
    • Squat: 3x5x167.5
    • Press: 3x5x47.5
    • Sub-Max Assisted Pullups: 6 Sets of 12 Reps Throughout the Day
Comments
I skipped yesterday's unilateral dumbbell bench press, as my entire upper body was feeling sore and I was still pretty tired.

However, today I think I turned the corner a bit and my metabolism is switching over to more fat burning, which results in higher energy levels. So I did my strength training for the day, and everything went very well. Squats were strong with good form, as were the unilateral dumbbell presses. So, all in all, a good day.

Late PM Workout
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 - 5x65
    • Rest Minutes - 1
  • Warmup Set - 5x65
    • Rest Minutes - 1
  • Warmup Set - 5x90
    • Rest Minutes - 1
  • Warmup Set - 3x115
    • Rest Minutes - 2
  • Warmup Set - 2x140
    • Rest Minutes - 3
  • Work Set - 5x167.5
    • Rest Minutes - 3
  • Work Set - 5x167.5
    • Rest Minutes - 3
  • Work Set - 5x167.5
Unilateral Dumbbell Press
  • Warmup Set - 5x17.5
    • Rest Minutes - 1
  • Warmup Set - 5x17.5
    • Rest Minutes - 1
  • Warmup Set - 5x25
    • Rest Minutes - 1
  • Warmup Set - 3x32.5
    • Rest Minutes - 2
  • Warmup Set - 2x40
    • Rest Minutes - 2
  • Work Set - 5x47.5
    • Rest Minutes - 3
  • Work Set - 5x47.5
    • Rest Minutes - 3
  • Work Set - 5x47.5
Sub-Maximal GTG Pullups
  • Number of Sets: 6
  • Number of Reps: 12 (80% of PR)
Sets Performed Periodically Throughout the Day
Neutral Grip
Stretch Tubing Assisted - Black & Blue Tubes
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Old 06-08-2013, 03:39 PM   #1654
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Saturday Workout
  • Date: June 8 , 2013
Early PM
  • Warmup
  • Basic Mobility
  • Strength Training
    • Max-1 Assisted Pullups: 3 Sets of 16,12,10 Reps with Blk-Blu Assistance Tubes
    • Barbell Deadlift: 1x5x225
    • Contralateral Dumbbell RDL: 3x5x50
Comments
The Big Bad Bag Is Back! I put together a proper sandbag with a large, heavy duty USN seabag; packed with hardwood pellets quadruple wrapped in contractor-grade 3-mil trash bags, zip-tied and duct-taped shut. I can pack loads from 5 pounds to 160 pounds in 5 pound increments, and I can take it well beyond 160 pounds if need be. I think it will be a while until I need more weight than that though.

Anyway, I warmed up with a 20 minute, one mile, 60 pound sandbag walk. When I last did this exercise I was using an 80 pound bag, but I wanted to start light for the first few times out and build up from there. Everything felt fine and it was a good workout. Heart rate pulled up into the mid 130's which isn't especially high. I'll add weight quickly to this workout over the coming weeks.

After doing Basic Mobility, I pulled 16/12/10=38 Total Reps on my assisted pullups. This compares quite well with the last workout, which was 15/10/9=34 Total Reps. I am steadily getting stronger at this exercise and I should soon be able to drop down to just the back assistance tube. After that, unassisted pullups.

Deadlifts went very well, and I pulled 1x5x225 for my workset. Contralateral Dumbbell RDLs likewise went very well. The new 3x5x50 worksets work out better than the 2x8x50 worksets. I'm not gasping for air by the end, but the sets are still tough enough to light up my hamstrings and glutes. Next week I'll start adding weight to this lift.

I am feeling much stronger now than I was earlier in the week. I think I am through the worst of the ketogenic induction phase. I am loading up this evening with a big blast of protein, fat, and plenty of carbs by way of a carb backload. This is a good way to finish off my toughest weight lifting session just before a rest day.

Early PM Workout
Warmup
One Mile Hilly Walk With 60 Pound Sandbag
  • Time: 20:09
  • Heart Rate: 134 BPM

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
Pullups, Stretch Tubing Assisted - Neutral Grip - Blk-Blu Tubes
  • Max Reps Minus One - 16
    • Rest Minutes - 3
  • Max Reps Minus One - 12
    • Rest Minutes - 3
  • Max Reps Minus One - 10
Barbell Deadlift
  • Warmup Set - 5x90
    • Rest Minutes - 1
  • Warmup Set - 5x90
    • Rest Minutes - 2
  • Warmup Set - 5x120
    • Rest Minutes - 2
  • Warmup Set - 3x155
    • Rest Minutes - 3
  • Warmup Set - 2x190
    • Rest Minutes - 3
  • Work Set - 5x225
Contralateral Dumbbell Romanian Deadlift
  • Work Set - 5x50
    • Rest Minutes - 3
  • Work Set - 5x50
    • Rest Minutes - 3
  • Work Set - 5x50
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Old 06-09-2013, 05:25 AM   #1655
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Weekly Update - Comments on Week 110 of Fat Loss Regimen

I made excellent progress on bodyweight this week, losing 4 pounds. Also, the new MyoTape arrived which now gives me accurate body measurements, including the neck and waist measurements which I use for the Tape Measure & Formula BFC computation. As expected with a larger neck measurement but even larger waist measurement, that particular BFC measurement went up, which pulls up my composite BFC number. However, the damage wasn't quite as bad as I had feared. Regardless, I now have reliable metrics once again, with my numbers providing sound feedback on my progress and results.

BFC tipped up from 23.3% to 23.4% due to the new MyoTape measurements. I expect it to trend down smartly in the coming weeks once again. For what it's worth, my Omron 4-day rolling average dropped 0.6% this past week, from 24.2% to 23.6%.

Bodyweight dropped a fine 4 pounds this past week from 233 to 229. I am finally in the 220's! However, LBM took a bit hit dropping from 179 to 175. Some of this is from going deeper into ketosis, while some of it is the new MyoTape measurements. FBM managed to drop 1 pound from 54 to 53 pounds.

Not a lot to report on Total Body Measurements. With the new MyoTape, my TBM number went up by 71 cm or 28 in. My neck measurement bumped up 5.3 cm or 2.1 in and my waist measurement by 5.7 cm or 2.2 in. Once I collect four weeks worth of readings from the new MyoTape, I will resume posting details on body measurements and their changes over time.

FFMI dropped from 21.9 to 21.4 in line with LBM declines. BMI dropped quite well from 29.3 down to 28.8.

I am going to continue with the low-carb, ketogenic diet for one more week. I have had to break out of ketosis twice in the past two weeks for various reasons, and I want to get in a good long stretch of low-carbing to ensure that my body is now burning fat more prolifically. I should continue to see some significant bodyweight losses this coming week, after which I will slow down the weight loss rate with more calories and some carb cycling so that I can resume more intense exercise.

Finally, once I get in over a full week's worth of reliable metrics, I'll re-adjust my Current Goals where needed. I am pretty sure that my BW, LBM, and FBM numbers will get adjusted back to where they were a few weeks ago. Sigh....



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 - 31 weeks to go
  • Current Result: 23.4%
  • Initial Result - Early May, 2011: 48.6% BFC

Bodyweight - BW
  • Current Goal: About 202 lbs
  • Current Result: 229 lbs
  • Initial Result: 426 lbs

Lean Body Mass - LBM
  • Current Goal: About 172 lbs
  • Current Result: 175 lbs
  • Initial Result: 219 lbs

Fat Body Mass - FBM
  • Current Goal: About 30 lbs
  • Current Result: 53 lbs
  • Initial Result: 207 lbs

Waist Measurement - WM
  • Current Goal: Between 31 and 33 inches?
  • Current Result: 38.4 inches
  • Initial Result: 66.4 inches

Fat Free Mass Index - FFMI
  • Current Goal: Between 20.8 and 21.2
  • Current Result: 21.4 FFMI
  • Initial Result: 26.9 FFMI

Body Mass Index - BMI
  • Current Goal: 25.4 BMI
  • Current Result: 28.8 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_
05/26/13___24.2%___236 lbs___179 lbs___57 lbs___36.6 in___21.9___29.7
05/27/13___24.2%___236 lbs___179 lbs___57 lbs___36.6 in___21.9___29.7
05/28/13___24.1%___236 lbs___179 lbs___57 lbs___36.6 in___21.9___29.6
05/29/13___23.8%___235 lbs___179 lbs___56 lbs___36.5 in___21.9___29.5
05/30/13___23.7%___234 lbs___178 lbs___55 lbs___36.4 in___21.8___29.4
05/31/13___23.5%___232 lbs___178 lbs___55 lbs___36.2 in___21.8___29.2
06/01/13___23.3%___233 lbs___178 lbs___54 lbs___36.1 in___21.8___29.3
06/02/13___23.3%___233 lbs___179 lbs___54 lbs___36.1 in___21.9___29.3
06/03/13___23.1%___233 lbs___179 lbs___54 lbs___36.0 in___21.9___29.3
06/04/13___22.9%___232 lbs___179 lbs___53 lbs___35.9 in___21.9___29.2
06/05/13___22.8%___230 lbs___178 lbs___52 lbs___35.8 in___21.7___28.9
06/06/13___22.8%___229 lbs___177 lbs___52 lbs___35.7 in___21.7___28.9
06/07/13___22.9%___229 lbs___176 lbs___52 lbs___36.3 in___21.6___28.8
06/08/13___23.1%___229 lbs___176 lbs___53 lbs___37.0 in___21.5___28.7
06/09/13___23.4%___229 lbs___175 lbs___53 lbs___38.4 in___21.4___28.8


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_
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
05/12/13___24.2%___238 lbs___180 lbs___58 lbs___37.5 in___22.0___29.9
05/19/13___23.7%___237 lbs___181 lbs___56 lbs___36.8 in___22.1___29.8
05/26/13___24.2%___236 lbs___179 lbs___57 lbs___36.6 in___21.9___29.7
06/02/13___23.3%___233 lbs___179 lbs___54 lbs___36.1 in___21.9___29.3
06/09/13___23.4%___229 lbs___175 lbs___53 lbs___38.4 in___21.4___28.8


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_
22%___06 lbs___223 lbs___174 lbs___49 lbs___21.3___28.1
20%___14 lbs___215 lbs___172 lbs___43 lbs___21.0___27.1
18%___21 lbs___208 lbs___170 lbs___37 lbs___20.8___26.1
16%___28 lbs___201 lbs___169 lbs___32 lbs___20.6___25.3
15%___31 lbs___198 lbs___168 lbs___30 lbs___20.5___24.9
14%___35 lbs___194 lbs___167 lbs___27 lbs___20.4___24.5
12%___41 lbs___188 lbs___166 lbs___23 lbs___20.2___23.7
10%___46 lbs___183 lbs___164 lbs___18 lbs___20.0___23.0
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Old 06-10-2013, 05:25 PM   #1656
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Monday Workout
  • Date: June 10, 2013
Early AM
  • Warmup
  • SMR
  • Basic Mobility
  • Strength Training
  • Press: 3x5x48.125
  • Sub-Max Pullups: 8 Sets of 13 Reps Throughout the Day
Late PM
  • Short Workout
Comments
Sandbag warmup went well and I am quickly getting used to this exercise once again. I even snuck in a quick 1 mile walk yesterday, my purported rest day. Although I am adapting well, I will bring the weight up slowly, in roughly 5 pound increments each week. So for this week, it will be 60 pound loads, with 65 pound loads next week and progressing thereafter. Anyway, this was a good workout, and with all the humidity this morning I worked up a tremendous sweat, far beyond the level of exertion put forth. SMR and Basic Mobility also went well.

Unilateral dumbbell presses went very well. Although I struggled with the first workset, I sucked it up, got tough, and ripped out the last two worksets with solid form and good strength. The sub-maximal, GTG pullup sets throughout the day were likewise solid and strong, and I did long, slow negatives on the last two or three reps of each set. Tomorrow I will take a recovery break from pullups, and see how I do on Wednesday's pullup workout. I expect continued solid progress on my sets and reps.

I finished off in the evening with another sandbag walk. This worked up a good sweat and was a good way to finish the day.

Early AM Workout

Warmup
One Mile Hilly Walk With 60 Pound (26% of Bodyweight) Sandbag
  • Time: 19:58
  • Heart Rate: 113 BPM (Too low - likely a misreading)
Self-Myofascial Release for Press
Chest
  • Pectoralis Major - Softball & Wall
Back
  • Posterior Shoulder - Softball & Wall
  • Lastissimus Dorsi - Softball & Wall
  • Thoracic and Lumbar Spine - Softball & Wall
  • Rhomboids - 4" PVC Pipe
  • Thoracic Spine - 4" PVC Pipe
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
Unilateral Dumbbell Press
  • Warmup Set - 5x17.5
    • Rest Minutes - 1
  • Warmup Set - 5x17.5
    • Rest Minutes - 1
  • Warmup Set - 5x25
    • Rest Minutes - 1
  • Warmup Set - 3x32.5
    • Rest Minutes - 2
  • Warmup Set - 2x40
    • Rest Minutes - 2
  • Work Set - 5x48.125
    • Rest Minutes - 3
  • Work Set - 5x48.125
    • Rest Minutes - 3
  • Work Set - 5x48.125
Sub-Maximal GTG Pullups
  • Number of Sets: 8
  • Number of Reps: 13 (80% of PR)
Sets Performed Periodically Throughout the Day
Neutral Grip
Stretch Tubing Assisted - Black & Blue Tubes
Late PM Workout

Short Workout
One Mile Hilly Walk With 60 Pound (26% of Bodyweight) Sandbag
  • Time: 21:11
  • Heart Rate: 110 BPM
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Old 06-11-2013, 11:53 AM   #1657
Brady Herrin
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Hey Luke,

Finally had a few minutes to check out your log. Haven't done so in a while.

Now, please take this with a grain of salt. My consistency is pretty poor, so I rarely comment on anyone's log just because I'm not good at taking criticism, so why should I give it. You and I are fairly close in bodyweight, I have no idea of my body fat, but I'm not a slim 235lbs (my current "sig" weight is a LIE!).

Are the weights you're doing taxing? Are you hitting some degree of intensity when you are doing 95lb power cleans? I'm only asking because I feel like with your body mass in general, you should be pulling more than you are. Please don't take offense with this, I have nothing but respect for the progress you've made in fat loss, but I'm wondering if you're holding back on the weights for some reason or if you're really pushing.

Just curious!

My wife has been quite an inspiration to me the past couple of weeks and after a few toddler sicknesses, a couple weeks of car headaches, and trying to kick Zero bars (what a random craving that was), I've been able to get back on track.
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Old 06-12-2013, 04:36 AM   #1658
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Originally Posted by Brady Herrin View Post
Are the weights you're doing taxing? Are you hitting some degree of intensity when you are doing 95lb power cleans? I'm only asking because I feel like with your body mass in general, you should be pulling more than you are. Please don't take offense with this, I have nothing but respect for the progress you've made in fat loss, but I'm wondering if you're holding back on the weights for some reason or if you're really pushing.
Hi Brady,

I don't mind your asking that question at all. Are the weights taxing? Eh, not especially. The lower body stuff not really at all. The upper body lifts, once in a while, get a bit tough. In all of my lower body lifts, I qualify as somewhere between Untrained and Novice. My rough guess is that my upper body lifts are more towards Untrained, as my upper body strength is definitely behind my lower body strength, relatively speaking. Given my physique and training program, this is about where I should be.

I am intentionally lifting modest weights and following slow, interrupted linear progression. This is what I can sustain over long periods of time given my current diet. I discovered the hard way that combining a low-carb, low-calorie diet with heavier weight and more rapid progression results in a nasty crash and burn.

Consequently, my lifting program is quite modest in its current goals. Later, once the fat is off and I can eat more food, I'll be able to sustain a much heavier and more ambitious lifting program. For the time being, I am getting stronger albeit slowly, and the lifting sessions provide a beneficial hormonal surge of testosterone and HGH which assists with fat loss.

Spend some time reading the CrossFit Nutrition forum. The most commonly repeated meme by way of newbie posts in that forum goes something like this: " I am CrossFitting four times a week, lifting three times a week, and trail running on weekends. I eat 2,000 calories a day and I feel like crap - totally awful. What's wrong?" Invariably the slew of responses come back, "Eat more food!".

I used to laugh at such people. How could they be so silly? How could they lack basic common sense? And then I got caught up in such a cycle myself and crashed and burned. It is one thing to know something at an intellectual level, but something else entirely to personally experience the reality of it.

Having experienced the reality of too much lifting coupled with too few calories, I now avoid it. Nor do I have that condescending, paternalistic attitude anymore towards those who fall into that pattern, even when they should know better.
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Old 06-12-2013, 06:47 AM   #1659
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Brady, a bit of a followup on the post I just made to further explain the method to my lightweight weightlifting madness....

My lifting program features six basic, compound movements: squat, deadlift, power clean, pullup, bench press, and press. These are the same basic lifts featured in Mark Rippetoe's and Lon Kilgore's "Starting Strength" program, and are pretty common to most all of the basic, free weight, introductory lifting programs for building strength.

However, I am not following Starting Strength programming with these six lifts. I tried that, and it didn't work out too well - that was when I crashed and burned. SS requires three lifts per workout, with three workouts per week. That was too much stress and not enough recovery for me, when coupled with significant daily caloric deficits and moderate linear progression. Also, the SS program assumes there is no additional conditioning work being done. SS has some fairly high recovery needs given the intensity demands of its program.

Upon Patrick Haskell's advice, I adopted the CrossFit Football Amateur lifting program, which is based upon Starting Strength, but which features two lifts per workout, with four workouts per week. By decreasing the intensity of a given workout but increasing the frequency; I can sustain slow, interrupted linear progression coupled with some conditioning work; all the while enjoying caloric deficits and a low carb diet which encourages fat loss. I modified the CFFB Amateur program by adding one extra bench press and press workout each week because my upper body strength is relatively poor.

You mentioned that my power clean is quite light. You are correct. There is a reason for that.

At any given time, I am emphasizing two of the six basic lifts, giving them extra focus and work. Right now, I am emphasizing deadlift and pullup. I believe it is important to really strengthen the entire posterior chain first and get a solid foundation there, before moving on to other muscle groups.

I am building up the deadlift by, obviously, deadlifting. I supplement that deadlift with contralateral dumbbell Romanian deadlifts as an accessory exercise right after my weekly deadlift workout. These one-leg, one-arm RDLs really light up my hamstrings and glutes which are already partially exhausted from my deadlifts.

Because I am hitting deadlifts a bit harder than normal as called for by the CFFB Amateur program while still running caloric deficits, I go easy on the power cleans. Power cleans work out some of the same muscle groups as deadlifts, albeit in a different way. If I were to work power cleans harder than I do right now, I wouldn't recover sufficiently given the deadlift and RDL work I am also doing. If I were eating heartily, I could sustain heavier loads and faster progression on all of these lifts, but I'm not.

I am also emphasizing the pullup. Not only do I do the 3 sets of Max Reps Minus One pullup workout twice a week as called for by CFFB Amateur, but I also do six to eight sets of sub-maximal Grease-The-Groove pullups on other days, along with variations such as long, slow negatives on the latter reps.

In doing this, I have increased my pullup strength tremendously, even though I still require assistance tubing to complete a pullup. When I began, I had to use four rubber tubes to complete a pullup - Black, Blue, Orange, and Yellow - and I could only do eight or nine reps. These days, I can knock out 16 reps with just the Black and Blue tubes. By late July or early August, I should be able to do an unassisted pullup. Now, this isn't really impressive pullup strength, but it is far better than where I once was.

So, for what it's worth, every time I deadlift or pullup, I am either setting a new PR or tying an old one. Concurrently, I am either increasing or holding steady on the other four lifts with an occasional reset, usually on one of the upper body lifts. The loads aren't impressive, but they are steadily if slowly improving. At the same time, I am shedding fat at a pretty decent rate.

Given that my priority for the time being is fat loss, I think I am doing OK. I am purging the fat and getting ever closer to my current and ultimate fat loss goals, while at the same time getting slowly stronger.

Once all the fat is gone, I'll be able to eat much more food, sustaining the kind of high-calorie training diet required by heavy lifting. In the mean time, I am building a solid foundation for that heavy lifting program. While my current program is not rapidly adding muscular strength and mass; it is progressively building some strength mostly through neurological adaptation. It is also building up stronger bones, joints, cartilage, tendons, and sinews. This, coupled with a lot of mobility and SMR work, will provide an excellent launching pad for the heavy lifting program which is to come.
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Old 06-12-2013, 07:07 AM   #1660
Brady Herrin
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Your second post straightened things up a lot! Keep up the good work.

My comments were going to be along the lines of like a restrictive diet, a boring workout can cause lack of interest and a crash, too. That's how I came to love CrossFit.

BTW, if you're on Facebook, hit me up.
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