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Old 03-10-2012, 06:48 AM   #681
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Originally Posted by Dustin Standel View Post
These are very hard workouts. Just out of curiosity, do you keep data on how long it is taking you to recover from your max target HR to your lower target HR? I've always thought that ones ability to recover and be ready to go again are just as much a part of fitness and work capacity as what you can do in the workout.
Bear in mind that my Ad-Hoc Prowler is not as hard to push around as a real Prowler is. So while these are hard workouts, they aren't nearly as hard as if I had loaded up a real Prowler with that much weight. I don't have a convenient space to push around a real Prowler, so I make do with my DIY version, pushing it around the basement.

I don't track my recovery times formally. But I do track the intervals between peak heart rate measurements from the end of one sprint to the next. By comparing the numbers, I can get a rough idea that my recovery rates are increasing. Also, it takes me longer to raise my heart rate. Below is a chart of the info I keep.

__Date______Load____Sprint 1___Sprint 2___Sprint 3___Sprint 4___Sprint 5___Sprint 6___Sprint 7___Sprint 8___Sprint 9
02/27/12______155 lbs______2:10______4:55______8:30______11:50
02/28/12______155 lbs______2:07______4:45______7:09_______9:48______ 12:44______15:50______19:05
03/03/12______155 lbs______2:09______4:46______8:02______11:18______ 14:27______17:15______20:45______24:16
03/05/12______207 lbs______3:05______5:24______8:45______11:19______ 14:38______17:07______19:45______23:24______26:13

Notice how much longer it took in my last workout to go from a heart rate in the high 90's after my warmup, to 160 BPM despite the heavier load. As I get further into the workouts, I spend more time sprinting and less time in recovery. It is hard to tell from this data because I don't track recovery times, but basically in the final three or four sprints, I have to make 3 back-and-forth runs to go from 130 to 160 BPM. This was true of the last two workouts. In the first two workouts, it only took 2 back-and-forth runs to go from 130 to 160.

In Workout #2 on 02/28, I did 7 sprints in 19:05. But in Workout #4 on 03/05, I did 7 sprints in 19:45. But in that 19:45, I was doing a lot more pushing and much less recovery while maintaining almost the same sprint time.

This is why I can confidently say that my work capacity and recovery time have both improved significantly, even with my sparse data.
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Old 03-10-2012, 06:58 AM   #682
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Quote:
Originally Posted by Arturo Garcia View Post
Luke, you went from just your bodywight to holding a total of 70# in those lunges? That's a huge jump.

Do you not have smaller weights to hold on to? Remember, this is not a squat, you wont handle as much weight. Ronnie Coleman did his walking Lungeswith 185# in his parking lot.... and squatted 800. I would have progressed from just your bodyweight to holding perhaps 5# per hand AT MOST. And 5# increments per hand is still a lot in this move to keep making that increase week after week for a long period of time. I think you underestimated them!
Heh. You're gonna love this explanation, Arturo - it is a funny one.

I am using 70 pounds of weight in my lunges because I am lazy.

Yup, that's right, lazy. You see, it works like this. Take a look at that exercise sequence. Notice that I do shrugs at 2x85. Later on, I do lunges, immediately followed by presses, and shortly thereafter shrugs again. I like having the weight for the lunges and presses the same.

Why? So I don't have to take so much time off changing weights. It is a bother swapping from 2x85 to 2x35 and then back again. And now you want me to swap down to 2x5 or something? That means I would have to change my weights 3 times during each round, 9 times total for the whole workout!

I would rather do hard lunges than fiddle around swapping plates on my dumbbells. This, despite the fact that swapping weights on Ironmaster QuickLock dumbbells is reasonably fast. Like I said, I am lazy.

Also, if I recall correctly, Ronnie had the weight for his lunges loaded on a barbell across his upper back. That raises the weight well above his center of gravity, and makes the lunges tougher still. I am holding my dumbbells down at mid-thigh, arms fully extended. This puts the weight lower down, where it is much easier to handle.
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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 : 03-10-2012 at 07:03 AM.
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Old 03-10-2012, 05:14 PM   #683
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Heart Rate Interval Ad-Hoc Prowler Sprints (WFS)

Date: March 10, 2012

Conditions
  • Indoors
Comments
Workout went well today. It took me 14 passes of 27 feet each over 2 minutes and 54 seconds to get my heart rate from 90 BPM up to 160 BPM to start off. After that, I completed 7 more sprints, each one 6 passes of 27 feet. Most of my sprints lasted 80 to 90 seconds. Most of my recovery periods were between 90 and 150 seconds. As always, this was a very tough workout. I note with interest that it now takes me 6 passes, even in the final sprints, to elevate my heart rate to 160. In earlier workouts, towards the end of the workout, I could hit 160 with only 4 passes back and forth along the basement.

Heart Rate Interval Ad-Hoc Prowler Sprints
Warmup
  • Mini-Trampoline Rebounding: 5 minutes
Push Ad-Hoc Prowler Until Upper Target Heart Rate. Rest Until Lower Target Heart Rate. Repeat For Time or Sprints Completed.
  • Total Time: 28:55
  • Number of Sprints Completed: 8
  • Load: 207 Pounds
  • Upper Target Heart Rate: 160 BPM
  • Lower Target Rate Rate: 130 BPM
  • Course: 27 Feet Across Basement Floor - Reverse, Return, Repeat
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Old 03-11-2012, 07:37 AM   #684
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Sunday Lean Body Mass Update
  • Date: March 11, 2012

LBM Average 2 Weeks Ago: 196 lbs
LBM Average 1 Week Ago: 196 lbs
Current LBM Average: 196 lbs

Comments
My Average Lean Body Mass held steady this week at 196 pounds. This is the third reading in a row at 196, which is very welcome after sliding down from 200 during the depths of Winter. Fat Body Mass didn't drop quite so much this week for the same reason it dropped a lot the week before - rounding errors. Anyway, I regard the steady LBM as very good news, and I hope to continue the trend in the coming week.

Meanwhile, my Bodyweight loss rate is slowing down. Earlier last week, I peeked at 2.2 pounds per week, but am now down to 1.9 pounds per week. I would really prefer to lose weight and fat at a faster rate than that, more like the mid 2's. Hopefully as Spring progresses I will be able to jack up the weight loss rate.

On a happier note, my BFC continues to drop at a very good pace, and I will have pretty good news for tomorrow's BFC update. I think the Prowler sprints have really helped with jacking up metabolism and increasing my fat burning rates.

LBM Derived From Formula, Omron, And Their Average LBM
My Lean Body Mass computation is derived from two sources. The first is my daily BFC readings taken with my Omron HB-306, which is detailed in my previous post, How to Get Semi-Useful Body Fat Composition Data Out of a Bioelectrical Impedance Analyzer (WFS). The second is based upon several of my body measurements, as detailed in my previous post, A Quick Method of Computing Body Fat Composition (WFS). Neither of these two methods results in an LBM number which I regard as accurate. However, when the two are averaged together, they seem to produce a result that is reasonably close. This average is what I used in the table below.

Regardless, what I really pay attention to is changes in LBM over time. My current goal is for LBM to hold steady as I lose fat, or if possible, gain a little LBM while losing fat. By the way, FBM = Fat Body Mass while LBM = Lean Body Mass.

_Date__________LBM________FBM__
05/14/11______220 lbs______194 lbs
05/21/11______218 lbs______192 lbs
05/28/11______217 lbs______187 lbs
06/04/11______217 lbs______185 lbs
06/11/11______216 lbs______181 lbs
06/18/11______216 lbs______178 lbs
06/25/11______213 lbs______175 lbs
07/02/11______212 lbs______172 lbs
07/09/11______211 lbs______171 lbs
07/16/11______210 lbs______168 lbs
07/23/11______211 lbs______165 lbs
07/30/11______210 lbs______164 lbs
08/06/11______210 lbs______161 lbs
08/13/11______209 lbs______159 lbs
08/20/11______207 lbs______156 lbs
08/27/11______207 lbs______156 lbs
09/03/11______206 lbs______155 lbs
09/10/11______205 lbs______151 lbs
09/17/11______202 lbs______150 lbs
09/24/11______202 lbs______148 lbs
10/01/11______203 lbs______146 lbs
10/08/11______202 lbs______145 lbs
10/15/11______202 lbs______142 lbs
10/22/11______202 lbs______141 lbs
10/29/11______200 lbs______138 lbs
11/05/11______199 lbs______137 lbs
11/12/11______202 lbs______134 lbs
11/19/11______202 lbs______133 lbs
11/26/11______201 lbs______130 lbs
12/03/11______200 lbs______132 lbs
12/10/11______199 lbs______129 lbs
12/17/11______200 lbs______126 lbs
12/24/11______200 lbs______123 lbs
12/31/11______202 lbs______127 lbs
01/07/12______201 lbs______125 lbs
01/14/12______200 lbs______123 lbs
01/21/12______199 lbs______122 lbs
01/28/12______200 lbs______121 lbs
02/04/12______198 lbs______121 lbs
02/11/12______198 lbs______119 lbs
02/18/12______197 lbs______118 lbs
02/25/12______196 lbs______117 lbs
03/03/12______196 lbs______114 lbs
03/10/12______196 lbs______113 lbs
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Old 03-12-2012, 08:26 AM   #685
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Monday Weekly Body Fat Composition Update
  • Date: March 12, 2012

BFC Average 2 Weeks Ago: 36.1%
BFC Average 1 Week Ago: 35.8%
Current BFC Average: 35.4%
Beginning Date for BFC - May 4, 2011 - BFC Average Then: 44.6%
Total BFC Average Lost to Date: 9.2%

Comments
This past week I saw a very impressive 0.4% drop in BFC Average. This is on top of last week's 0.3% drop, so things are going well indeed. Two weeks of Prowler sprinting is starting to have its impact on my metabolism, and I am burning lots of fat while maintaining muscle mass.

Also, I finally broke through the 309 plateau on my Bodyweight, so that is going better now. Hopefully I'll do better next Saturday on my Body Measurements, and see some worthwhile shrinkage there.

BFC Readings and Average For The Past Two Weeks
The BFC Average listed below is a simple 6 day moving average. It tends to overstate current BFC slightly as it lags behind the real data, but it smooths out erratic BFC readings and shows the actual BFC rate of change over time. Readers curious to know more about how to effectively use an Omron or any other bioelectrical impedance body fat composition meter should read my previous post, "How to Get Semi-Useful Body Fat Composition Data Out of a Bioelectrical Impedance Analyzer" (WFS).


_Date____BFC Reading___BFC Average
02/27/12______36.2%______36.1%
02/28/12______35.8%______36.1%
02/29/12______35.7%______36.0%
03/01/12______35.9%______35.9%
03/02/12______35.8%______35.9%
03/03/12______36.0%______35.9%
03/04/12______35.7%______35.9%
03/05/12______35.6%______35.8%
03/06/12______35.4%______35.7%
03/07/12______35.5%______35.7%
03/08/12______35.5%______35.6%
03/09/12______35.5%______35.6%
03/10/12______35.4%______35.5%
03/11/12______35.2%______35.4%
03/12/12______35.0%______35.4%
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Old 03-12-2012, 06:23 PM   #686
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Heart Rate Interval Ad-Hoc Prowler Sprints (WFS)

Date: March 12, 2012

Conditions
  • Indoors
Comments
Another tough Ad-Hoc Prowler workout in the books. This time I completed 10 sprints in 36:44, as compared to the last workout with 8 sprints in 28:55. I have included additional information in the chart below, which reveals some interesting things.

My first warmup sprint, taking my heart rate from around 100 up to 160 BPM, required 16 passes. My last workout was 14 passes, and in earlier workouts, I jacked my heart rate up to 160 BPM with only 10 or 12 passes. So I am definitely adapting to this exercise. It requires a lot more work to get my heart rate elevated to a given level.

Also, in the last few sprints, in doesn't take me 6 passes to hit 160, I do it in 5 passes. But I have to get back to my workout bench to write down the times, so I finish off 1 more pass and write down that number.

The further into the workout, the longer my recovery intervals. My sprint intervals are pretty consistent at around 80 seconds for 6 passes. But the recovery intervals go from around 110 to 120 seconds early on, up to 180 seconds towards the end. I am not surprised that my last recovery interval was significantly shorter at 140 seconds. I knew that was my last sprint and that the workout was over, so my brain told my body, "Chill out, the maniac is done now."

Anyway, this maniac is seeing some great results with rapidly declining Body Fat Composition lately, so I plan to continue these brutal workouts with about 3 each week.

Oh, and no sign of the Prowler Flu lately either, not even a little nausea. So I guess I am taking to this exercise like a duck to water.

Heart Rate Interval Ad-Hoc Prowler Sprints
Warmup
  • Mini-Trampoline Rebounding: 5 minutes
Push Ad-Hoc Prowler Until Upper Target Heart Rate. Rest Until Lower Target Heart Rate. Repeat For Total Time or Sprints Completed.

Upper Heart Rate: 160 BPM
Lower Heart Rate: 130 BPM
Prowler Load: 207 Lbs
Sprints Completed: 10 Sprints
Passes Completed: 70 Passes (1 Pass equals 27 feet. Reverse, return, repeat to complete sprint.)

Total Sprinting Time: 15:09
Total Recovery Time: 21:35
Total Workout Time: 36:44
Sprint:Recovery Ratio: 0.70

Sprint and Recover times listed in seconds.

_____________Sprint___Recover___Passes
01:______205______109______16
02:______070______108______6
03:______077______104______6
04:______076______112______6
05:______085______111______6
06:______079______119______6
07:______078______150______6
08:______080______156______6
09:______080______187______6
10:______079______139______6
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Old 03-13-2012, 12:56 PM   #687
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

WOD - Walking Day
  • Date: March 12 and March 13, 2012

Comments
I took two walks in the past two days. Yesterday evening, well after my Prowler Sprints, I took a walk. Also, during lunchtime today, I took a walk. Both were my 1.1 Mostly Flat Miles course, with a bit of wandering through an open park space thrown in. I didn't bother timing either one, as these were more enjoyable strolls than workouts. Today's walk was especially nice, as it was quite warm and sunny out. I appreciated being able to get out in just a T-shirt and get some sun.

Two Walks In Two Days - Each 1.1+ Mostly Flat Miles (Current PR - 14:52 @ 154 BPM on 12/05/11, 4.44 MPH)
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Old 03-14-2012, 08:09 AM   #688
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Wednesday Weekly Trend and Bodyweight Update

Date: March 14, 2012

Today is the end of Week 45 of my fat loss regimen.

Last Week's Bodyweight Trend: 312.0 lbs
This Week's Bodyweight Trend: 310.0 lbs
Last Week's Bodyweight: 308.6 lbs
This Week's Bodyweight: 308.4 lbs
Beginning Date for Bodyweight Measurements - May 4, 2011 - Bodyweight: 425.6 lbs
Total Bodyweight Trend Lost to Date: 115.6 lbs
Total Bodyweight Lost to Date: 118.6 lbs

Comments
I lost 2.0 pounds this past week on Bodyweight Trend. This is one of those weeks where actual Bodyweight losses are quite poor - a measly 0.2 pounds. This is because last Wednesday I hit what was at that time an all time low, and today I bounced up a bit. If I posted this weekly report on Tuesdays instead of Wednesdays, I would be reporting an outstanding 3.2 pounds of Bodyweight lost for the week, instead of 0.2 pounds. See why I pay much more attention to Bodyweight Trend?

That said, I wish my Bodyweight Trend number was running a bit higher than 2.0 pounds per week. I would really like to pull it up into the mid 2's. We'll see if I can manage that in the coming weeks. Meanwhile, my BFC continues to drop nicely, so what weight I am losing is almost entirely fat, with very little muscle mass loss. And my exercise program is going well too. So all in all, pretty decent progress, if not superlative progress.

Bodyweight and Trend for the Past Week
The Trend listed below is an exponential moving average with 10% smoothing. It tends to overstate current bodyweight as it lags behind the real data, but it smooths out erratic bodyweight readings and shows the actual bodyweight loss rate over time. An explanation of the "Trend" calculation's utility may be found in my previous post, "Turning Bodyweight Into A Semi-Useful Metric" (WFS).

__Date_______Bodyweight______Trend__
02/29/12______311.4 lbs______314.1 lbs
03/01/12______311.6 lbs______313.8 lbs
03/02/12______310.0 lbs______313.4 lbs
03/03/12______310.6 lbs______313.1 lbs
03/04/12______310.0 lbs______312.8 lbs
03/05/12______310.4 lbs______312.6 lbs
03/06/12______310.2 lbs______312.4 lbs
03/07/12______308.6 lbs______312.0 lbs
03/08/12______308.8 lbs______311.7 lbs
03/09/12______309.2 lbs______311.4 lbs
03/10/12______308.6 lbs______311.1 lbs
03/11/12______309.0 lbs______310.9 lbs
03/12/12______308.2 lbs______310.6 lbs
03/13/12______307.0 lbs______310.2 lbs
03/14/12______308.4 lbs______310.0 lbs
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Old 03-17-2012, 10:21 AM   #689
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Saturday Weekly Body Measurements Update
Date: March 17, 2012

Last Week's Total Body Measurement: 866.5 cm
This Week's Total Body Measurement: 863.0 cm
Beginning Date for Body Measurements - May 14, 2011 - Total Body Measurements: 1009.5 cm
Total Centimeters Lost to Date: 146.5 cm

Comments
I lost 3.5 cm this week on Total Body Measurements. This is a nice bump from last week's 1.0 cm lost. I lost a bit on a few limb measurements, but also saw losses in chest, waist, and hips. At some point, I would like to see my waist measurement loss rate improve.

Meanwhile, my Bodyweight has stabilized a bit, and my BFC loss rate is slower than it was earlier in the week. Things are still going well though, and I expect good news with tomorrow's LBM update.

Body Measurements for Last Week and This Week
An explanation about "Total Body Measurements" and how I use body measurements to assess fat loss over time may be found in my previous post, "The Humble Tape Measure: Simple But Oh So Useful" (WFS).

Right Thigh: 64.0 cm, 63.5 cm
Right Calf: 47.0 cm, 47.0 cm
Right Ankle: 25.5 cm, 25.5 cm

Left Thigh: 66.5 cm, 66.0 cm
Left Calf: 47.5 cm, 47.5 cm
Left Ankle: 25.5 cm, 25.5 cm

Right Arm: 35.5 cm, 35.0 cm
Right Forearm: 32.5 cm, 32.5 cm
Right Wrist: 19.0 cm, 19.0 cm

Left Arm: 38.0 cm, 38.0 cm
Left Forearm: 32.0 cm, 32.0 cm
Left Wrist: 19.0 cm, 19.0 cm

Neck: 42.5 cm, 42.5 cm
Chest: 126.0 cm, 125.5 cm
Waist: 130.0 cm, 129.5 cm
Hips: 116.0 cm, 115.0 cm
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Old 03-18-2012, 08:00 AM   #690
Luke Seubert
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Re: PaleoZone vs Morbid Obesity: An Odyssey

Sunday Lean Body Mass Update
  • Date: March 18, 2012

LBM Average 2 Weeks Ago: 196 lbs
LBM Average 1 Week Ago: 196 lbs
Current LBM Average: 195 lbs

Comments
My LBM dropped by 1 pound this past week, from 196 to 195. This is what I get for not keeping up with my exercise and workouts. That said, over the past three weeks I have significantly slowed my overall rate of muscle loss, while still losing fat at an decent if not good rate.

Going forward, I will have to keep up with my exercise to further slow down muscle loss rates while accelerating fat loss rate a little bit.

LBM Derived From Formula, Omron, And Their Average LBM
My Lean Body Mass computation is derived from two sources. The first is my daily BFC readings taken with my Omron HB-306, which is detailed in my previous post, How to Get Semi-Useful Body Fat Composition Data Out of a Bioelectrical Impedance Analyzer (WFS). The second is based upon several of my body measurements, as detailed in my previous post, A Quick Method of Computing Body Fat Composition (WFS). Neither of these two methods results in an LBM number which I regard as accurate. However, when the two are averaged together, they seem to produce a result that is reasonably close. This average is what I used in the table below.

Regardless, what I really pay attention to is changes in LBM over time. My current goal is for LBM to hold steady as I lose fat, or if possible, gain a little LBM while losing fat. By the way, FBM = Fat Body Mass while LBM = Lean Body Mass.

_Date________LBM________FBM__
09/17/11______202 lbs______150 lbs
09/24/11______202 lbs______148 lbs
10/01/11______203 lbs______146 lbs
10/08/11______202 lbs______145 lbs
10/15/11______202 lbs______142 lbs
10/22/11______202 lbs______141 lbs
10/29/11______200 lbs______138 lbs
11/05/11______199 lbs______137 lbs
11/12/11______202 lbs______134 lbs
11/19/11______202 lbs______133 lbs
11/26/11______201 lbs______130 lbs
12/03/11______200 lbs______132 lbs
12/10/11______199 lbs______129 lbs
12/17/11______200 lbs______126 lbs
12/24/11______200 lbs______123 lbs
12/31/11______202 lbs______127 lbs
01/07/12______201 lbs______125 lbs
01/14/12______200 lbs______123 lbs
01/21/12______199 lbs______122 lbs
01/28/12______200 lbs______121 lbs
02/04/12______198 lbs______121 lbs
02/11/12______198 lbs______119 lbs
02/18/12______197 lbs______118 lbs
02/25/12______196 lbs______117 lbs
03/03/12______196 lbs______114 lbs
03/10/12______196 lbs______113 lbs
03/17/12______195 lbs______112 lbs
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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 : 03-18-2012 at 08:02 AM.
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