Rob's Diary

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Bringing over some of Tru's posts here so I can refer back to them and know where they're at ...

Trusylver said:

No commentary, but does show good form


Long but good presentation of info about the plank
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Trusylver said:
I will keep this brief, the Rugby Union will be on TV shortly lol

At almost 47 I know all to well how our bodies can be a bit more fragile to train compared to when we were younger lol

at 40+ we need more recovery time between training and it is easier to over train. With training it is important to keep muscles in balance with each other for joint health and injury prevention. So if you want bigger biceps then the Triceps need to be worked as well and as a bonus, the triceps give the impression of big arms, being 2 X the size of the bicep, So when you are spending time on chest, the back needs to be worked as much if not more.

Develop a stable core, by this I don't mean the 6 pack, I mean the deep core

View attachment 29423

The video of the
Trusylver said:
I will keep this brief, the Rugby Union will be on TV shortly lol

At almost 47 I know all to well how our bodies can be a bit more fragile to train compared to when we were younger lol

at 40+ we need more recovery time between training and it is easier to over train. With training it is important to keep muscles in balance with each other for joint health and injury prevention. So if you want bigger biceps then the Triceps need to be worked as well and as a bonus, the triceps give the impression of big arms, being 2 X the size of the bicep, So when you are spending time on chest, the back needs to be worked as much if not more.

Develop a stable core, by this I don't mean the 6 pack, I mean the deep core

View attachment 29423

The video of the banded half kneeling Pallof press that I shared in Amy's diary is a very good exercise for the core, It is these muscles of the deep core that protect the spine when lifting. remember to work both sides

Doing a lot of mobility type exercises also helps out ageing bodies be able to do some of the exercises correctly. Exercise Library | Functional Movement Systems this is a library of exercises to help correct mobility and stability problems.

Next before you do any overhead exercises with anything more than light weight make sure you have proper shoulder mobility.

Some good exercises -

Shoulders, chest, a little tricep - Landmine press
This is a video for the exercise that we watched at uni showing correct form, much healthier for the shoulder joint than a press overhead and bring more muscles into the exercise.

Passive hang - Active hang - pullup


This is an Active hang

Face Pulls - this shows what to do and what not to do


Lat pulldown and seated row also for the back

DB bench is better for building the chest than a BB bench, BB bench is for ego and powerlifting competition, So while I do a lot of BB bench, it is part of my sport, If I was not a competitive lifter then I would stick to the DBs

Zotman curls for the biceps (Arnolds favourite)
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Good day today. My knee is still bothering me but it's not too bad when I run on a steep incline so I did quite a bit of that and a little on the cross-trainer. I did several weight training exercises per Tru's suggestions that don't feel like a chore. I did landmine press, active hang, face pull, and several functional training exercises for runners I saw here: Functional Training for Runners | Functional Training Workout. I was mostly just trying to understand each exercise and learn proper form. Total calories out according to my Fitbit are 4271.

I ate a big salad tonight and it felt a little much for me but that's most likely only because I wasn't used to it. I had eggs, yogurt, berries, chicken, sprouted bread for chicken sandwich, kale salad, lite balsamic and roasted red pepper dressing today. Really healthy day that I would like for all of my days to look like. Total calories in were 2215.

Weight this morning was 192.8.

I bought some jeans to try out the fitting and also a general polo shirt to wear around the house and on errands. Will buy some gym clothes that fit me a little better. Next week, I'll start going to some nicer men's clothing shops to look for jackets and see the suit styles.
 
bensanon said:
Weight this morning was 192.8.
I bought some jeans to try out the fitting and also a general polo shirt to wear around the house and on errands. Will buy some gym clothes that fit me a little better. Next week, I'll start going to some nicer men's clothing shops to look for jackets and see the suit styles.
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This is all so good to read! Well done!
 
Thanks Amy and Cate!

Today was good. I did NOT go to the gym. I did go to the park and walked for a bit. It was really nice being outside. I met and talked with a guy I use to see there quite a bit but hadn't seen in awhile until today. It was nice to talk with him. He complimented me on the weight loss. Total calories out were 3546. 26k steps.

Yesterday, forgot to mention, I got some peaches and a sweet potato from a farmer on the corner of an intersection I pass by often. The peaches are huge but not very tasty to be honest. He had melon but it wasn't even close to being ripe so I passed. Looking forward to the sweet potato.

Total calories in today were 1990. Weight this morning was 191.6. I got 7 hours of sleep last night.
 
Just hearing about you going for a walk in the park & catching up with the guy who paid you a compliment made me feel a little better. Small acts of kindness make such a difference.
 
I had a mixed day. This morning was great. My weight was 189.8. 180s here I come! In the afternoon, I went to the gym and felt really off. It was weird. I felt like I hadn't ever stepped into a gym before. I was uncoordinated and sluggish and mentally frustrated and like I couldn't settle in or get anything right for the life of me. Odd feeling. I'm pretty sure it has to do with the functional exercises and weights I did on Saturday and maybe also my sleep which has been improving. 2 good nights in a row now. I didn't benefit from the running like I usually do and love. It was bland and arduous. Anyway, I didn't do any weights today, it was just running, walking, and the cross-trainer.

Total calories out today so far are 4067. Total calories in were 1915.

Still no meditation and no desire. I'm hoping I'll be 189 or below sometime this week which is my original goal weight.
 
Hey Rob, thanks for the post on my diary, I appreciate the kind words.

Somewhere I read that one problem people who lose a lot of weight have is figuring out who they are. A lot of their psychic was wrapped up in overeating and they find themselves without something to replace that. Do you ever have those feelings? You are in that place. I sometimes think I do, putting the cravings and hunger aside I miss the eating events I used to enjoy, binges included, and don't really have anything to replace them. Right now seeing my weight go down is good reinforcement, but I suspect that when and if I ever get somewhere close to where you are today those feelings of missing something could get worse. If you do feel that way what are you able to do about it?
 
188.8 this morning!! I hit my original goal weight!! Yes! Really happy about this! :party::party::party::party:

I have a revised goal weight of 186.4 and eventually I want to get down to around 175 but this first one is huge for me. I feel I can move on in some other aspects of my life now.
 
alligatorob said:
Hey Rob, thanks for the post on my diary, I appreciate the kind words.

Somewhere I read that one problem people who lose a lot of weight have is figuring out who they are. A lot of their psychic was wrapped up in overeating and they find themselves without something to replace that. Do you ever have those feelings? You are in that place. I sometimes think I do, putting the cravings and hunger aside I miss the eating events I used to enjoy, binges included, and don't really have anything to replace them. Right now seeing my weight go down is good reinforcement, but I suspect that when and if I ever get somewhere close to where you are today those feelings of missing something could get worse. If you do feel that way what are you able to do about it?
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Hey Rob, I can definitely see how people can feel that way after losing a lot of weight. I noticed it a lot more the past several months. I don't consider myself typical though because it wasn't only the weight loss but also getting off the medication. That really turned my world upside down. I've been recovering primarily from that and the weight loss has sort of dovetailed into that. I miss the eating for sure but I'm so happy to feel healthy again after such a long time of confusion and suffering.

The loss I feel has been odd more than anything. I sometimes don't know what to do with myself or how to cope with particular situations, etc. The feeling has come and gone though never sticking around for much longer than 2-3 weeks. I'm single and I don't have children so the relationships I have, haven't been a big factor in terms of my relationship to food. I can see how if they were centered around or involved food, they might leave me feeling at a greater loss. Running more than anything has helped me cope. It gives me something to do and gives back to me and others around me and really makes me feel whole. I imagine other activities or hobbies could do it too like reading or hiking or perhaps volunteering or spending time with others. It can feel pretty significant at times but I try not to dwell on it or when it comes, immediately plan how I'm going to get a run in.
 
Had an OK day today. I felt like I had to get everything I've been thinking about for years done today. :doh:

I bought some steak to celebrate hitting 189.

Went running and made it about 6 miles on an incline before my knee started bothering me. It's feeling a little better overall.

This is the end of week 21 since I started. So 65 pounds in 21 weeks is about 3.1 pounds per week which is pretty good considering all those binges I had. I'm still tracking everything but I'll take a step back for a few days and reset my week counter on Sunday. I want to watch some movies or shows right now just to give my mind a rest for a bit. I'm also planning on summarizing more of my numbers.

I appreciate all the support I've received here. It's been a big part of my success.
 
I'm pretty sure I have IT band syndrome in my left knee and I've been in active denial about it. The pain comes on toward the end of my runs and gets too intense, I have to stop. The next day, I'll test it again and after running awhile it comes back. Apparently this is a really frustrating and potentially debilitating injury for runners that can go on for awhile if not taken care of properly. So, I'm going to stop running as much as that pains me until I get this thing healed. I'll do swimming, elliptical, and possibly rowing none of which I'm looking forward to and weight training. This is a good opportunity to spend more time with weights actually.

I found this article off reddit which I'm posting as a reference for my future self: The ITB Rehab Routine - Video Demonstration | Strength Running There are a lot of great exercises that will help me strengthen the surrounding muscles which I know from my experience on Saturday are lacking. I won't be able to do the pistol squats without some help initially.

Here is some additional information also for my future self:
4 Important Ways to Protect Your Iliotibial Band After Exercising

Notes to self:
Might have to record myself to diagnose further.
You can figure this out. Just don't be a dumbass and keep going when it hurts.
 
bensanon said:
Yesterday, forgot to mention, I got some peaches and a sweet potato from a farmer on the corner of an intersection I pass by often. The peaches are huge but not very tasty to be honest.
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I understand, it is very hard to buy a really good peach. Peaches taste best when very ripe, when they are soft and juicy. In that condition they cannot be transported to market, too soft. So peaches are almost always picked green for market. You can get a peach to ripen a bit after picking, but its just not the same as ripe picked. I am spoiled, I would not buy a peach in a store, or even in most farmers markets. Do you live somewhere that you can find pick it yourself peaches?

Hope you find a way to make that knee work!
 
I like your notes to self! And ouch! about the knee. I think you're really wise to rest it more until it heals. Best wishes for the diagnosing, caring and healing!
 
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