Fit by 60! - TomO's Pledge

[TomO]

Morning Tom. I responded to you in my journal about the jump squats.

Hope all is well today.

Thanks Steve. Workout reports are here in my journal -- but to sumarize, I really like the new routine so far -- even the bodyweight calisthenics at the end! I'm looking forward to see how legs day goes today. I'll have a report here on that tomorrow morning.

 

[Curvie Girlie]

Hey Tom! Enjoy pumping that iron! I am going to be doing the same thing at 5:30pm.

 

[TomO]

Workout Log, June 11, 2007

Weights, Day 2
34 minutes, 470 calories

View attachment 3687

A real mixed bag, that's for sure. On the one hand, I was very happy with the squats and deadlifts. I started this week with 185 lbs. on the squats, 25 lbs. less then when I left off for my break. Back felt terrific; form was great. I wasn't used to doing the last set of 8, though!

The dumbbell deadlifts were a bit awkward at first. I practiced with a couple of 50 pounders first, just to get the feel of it. Then my working sets were with 2 70 pounders. To do these as a superset with the squats, I have to carry them about 60 yards to the power cage, so that's an exercise all by itself!

I didn't go all the way to the floor with the dumbbells, stopping at about 6 inches from the floor instead. I hope I'm doing these right! [Steve. . . ]

I was utterly distracted while I was doing these. One of the &#^#% PT's came over with a hot looking female client, and actually had her doing pullups about a foot away from me, but directly in front of me, and blocking the mirror, so it was hard to check my form. On top of that, when I was down in the squat position, I was practically staring at her navel. It's not that I don't enjoy looking at a pretty girl. . . but doing that during squat and deadlifts is a good way to ruin my back again. I said something to him, but he just shrugged and kept his client going. I complained to the management, but this is LA Fitness after all, so they want to keep their PT's and hot female clients happy, I guess.

The lying leg curl went fine, except that on the last set I started getting a whopping cramp in my calf.

The reverse lunge was the real downfall. I started off with 2 55 lb. dumbbells, and again I had to carry them 60 yards to the leg curl machine. By this time my grip was getting worn out (slight arthritis in my right hand). I also had balance problems, maybe from being tired a bit. Anyway, I couldn't complete the second set at all. Lunges with dumbbells are awkward anyway, but backward lunges with dumbbells seemed especially so. The bad balance and weaking grip got the better of me by the 5th rep.

This time I was pooped, and no cardio afterward. Tomorrow is steady state cardio day anyway.

 

[TomO]

Tuesday, June 17, 2007

Weight 232.4 - Round 5 Day 21. It sure is nice to see steady decreases! This is the fifth straight day it's gone down. I know it blip up again, but everything's all coming together - the new exercise regimen, my mood, etc.

Food yesterday was at 2,718 calories:
Fat: 118 gm, 39%; 36 gm saturated
Carbs: 264 gm, 36%; 40 gm fiber
Protein: 152 gm, 22%
Alcohol: 3 gm, 1%

Most of the sat fat came from lamb that I made on the BBQ for dinner.

With my NARM of 2,389 calories, plus 470 calories from exercise, I ended the day with a 141 calorie deficit. That's an accumulated deficit of 4,503 calories for this Round and only 323 calories for the month.

We definitely decided to sell the car and get a bike for my main mode of transport. Good recumbent bikes are expensive! Holy Moly! But they sure are comfortable. I could tell right away my neck will be just fine riding one. The one I want is unfortunately back ordered for 3 to 4 weeks. It'll work out, though, because Marlene is done with school in 2 more days, and we can make do with 1 car until the bike gets here.

I wasn't sure I'd be able to handle all the hills in our neighborhood until I took that hike in Santa Barbara. I really realized how far I'd come. I think I'll be able to get up any hill around here without too much of a problem.

Now let's hope we can sell our old car quickly!

 

[Steve]

A real mixed bag, that's for sure. On the one hand, I was very happy with the squats and deadlifts. I started this week with 185 lbs. on the squats, 25 lbs. less then when I left off for my break. Back felt terrific; form was great. I wasn't used to doing the last set of 8, though!

You dropped the weight for the last set of 8, right?

The dumbbell deadlifts were a bit awkward at first. I practiced with a couple of 50 pounders first, just to get the feel of it. Then my working sets were with 2 70 pounders. To do these as a superset with the squats, I have to carry them about 60 yards to the power cage, so that's an exercise all by itself!

Would it be easier (closer) if you did the RDL with a BB instead of DB?

I didn't go all the way to the floor with the dumbbells, stopping at about 6 inches from the floor instead. I hope I'm doing these right! [Steve. . . ]

I get nowhere near the floor. No matter what I'm using.... be it DB or BB while doing the RDL, the weights usually travel a little below my knees to mid-shin level. In order to me to get the bar or DB close to the ground, I would have to round my back. Maybe you are more flexible than me. However, I fear you are not sitting back with your butt and hips enough.

It's tough to explain without showing you in person. If I were doing it with a BB, I would rest the BB on my thighs. To initiate the movement, I would start by pushing my butt back. Naturally, you will flex at the hips. I don't think about bending over with my back AT ALL. Also, as you as you do this, the bar will obviously and naturally start going towards the ground. I keep pushing my butt back until I either will lose balance (call back) by going back any further or feel an intense streth in my hams and glutes.



I probably sit back even further than this guy, but you get the idea.

The lying leg curl went fine, except that on the last set I started getting a whopping cramp in my calf.

This happens to me often during this exercise too. I am too lax on working on calf flexibility.

The reverse lunge was the real downfall. I started off with 2 55 lb. dumbbells, and again I had to carry them 60 yards to the leg curl machine. By this time my grip was getting worn out (slight arthritis in my right hand). I also had balance problems, maybe from being tired a bit. Anyway, I couldn't complete the second set at all. Lunges with dumbbells are awkward anyway, but backward lunges with dumbbells seemed especially so. The bad balance and weaking grip got the better of me by the 5th rep.

Sounds like you are going too heavy. Especially for week 1. You can do these with a BB too, whatever you are more comfortable with. Try them one more time and if they need to be switched.... we can.

 

[TomO]

Thanks, Steve.

You dropped the weight for the last set of 8, right?

No, I kept the same weight. It's not really practical to drop the weight on the deads, since then I'd have to carry over 2 sets of dumbbells. But I could drop it on the squats, that's for sure. I'll try that next time.

Would it be easier (closer) if you did the RDL with a BB instead of DB?

Closer, but not easier. I like to work out in the afternoon, and it's fairly crowded then. Olympic bars are at a premium, as are power cages. So the dumbbells actually work out pretty well for a superset.

I get nowhere near the floor. No matter what I'm using

OK, that explains part of my problem! From looking at the link, I wasn't doing them right at all. I was going almost down to the floor, so I practically had to do a squat to get down there. Big difference. I wonder if that had something to do with my back going out on me last time?

Sounds like you are going too heavy. Especially for week 1

Yeah, my thinking was, "I just did deads with 70 lb. db's, these 55 lb. ones should be just right. Guess I didn't plan for the fatigue factor!

My quads are pretty sore today, by the way. Not a full blown case of DOMS, but I can definitely feel them. No HIIT today for me -- just boring Ss cardio.

thanks again for all your help!

 

[Steve]

No, I kept the same weight. It's not really practical to drop the weight on the deads, since then I'd have to carry over 2 sets of dumbbells. But I could drop it on the squats, that's for sure. I'll try that next time.

No, you have to drop the weight. Maybe use the BB on the RDL. Weight dictates reps, always. I know you are going light this week and moderate the next, but not altering your weights used over the different rep ranges won't work once you are really pushing the weight.

Put it this way. If, once you are really pushing it, you can do 8 reps using the same weight you were using for 5 reps, something is off.

Closer, but not easier. I like to work out in the afternoon, and it's fairly crowded then. Olympic bars are at a premium, as are power cages. So the dumbbells actually work out pretty well for a superset.

You have time between each set. Why don't you do the squats, then walk over to the DB rack and do your RDL over there?

OK, that explains part of my problem! From looking at the link, I wasn't doing them right at all. I was going almost down to the floor, so I practically had to do a squat to get down there. Big difference. I wonder if that had something to do with my back going out on me last time?

Most likely.

You should start with your knees slightly flexed and they maintain that position the entire time. Focus on your hams and glutes.

My quads are pretty sore today, by the way. Not a full blown case of DOMS, but I can definitely feel them. No HIIT today for me -- just boring Ss cardio.

My first week back usually results in some slight DOMS too.

 

[TomO]

You have time between each set. Why don't you do the squats, then walk over to the DB rack and do your RDL over there?

I'm afraid I'll lose the power rack to some stupid PT teaching his client how to do stretches in the power cages!

Not really joking about that -- that's what they do, a LOT.

 

[Steve]

I'm afraid I'll lose the power rack to some stupid PT teaching his client how to do stretches in the power cages!

Not really joking about that -- that's what they do, a LOT.

Unreal.

Well, I am not sure what to tell you. Again, once you are pushing the weight, you are going to have to drop weight in order to complete more reps.

Note to self: Never train at a commercial facility

 

[Juliette1]

Hi there Tom!
It's really interesting to follow your program as I do my own. Granted, the programs have very little in common, except the dedication.. My lifting is light and the whole program not nearly as organized as yours, but I'm getting there...
And the rush hour at the gym... Yesterday I really grinded my teeth and bit my nails and focused on not punching anybody bigger than myself (most people there..). I patiently queued for weights, bench, pulleys, just to find when I was the first in line that somebody who looked like he/she lived at the gym jumped the queue and started their 20 minute workout on just that equipment (using half of the time chatting to their friends, but still staying put). At my gym the PTs are more careful, they probably see us as potential clients or something.
I think this might be the reason why so many "ordinary people" are shy about training at a gym. They feel they don't belong and it takes only one idiot with muscles to scare them away. Me, I'm too cheeky and acutely aware of how much I pay for it to move an inch.
Today was perfect. Just me, myself and I there, peace&quiet and open air..

 

[TomO]

Hi Julie -- yes, it's unfortunate there are unthinking people in the gym, but it's no different than anywhere else in life. You have to stick up for yourself, or you end up being walked all over. I was shy at the gym at first too, until I realized most of the people there had no idea what they were doing.

 

[brucev1162]

Hey Tom! Sorry for the disappearing act but I am back now. Things got busy at work and at home and well, you know how that goes. I am really happy that you are enjoying the routine Steve set up for you. Sounds like it's very intense but you can hear your enthusiasm through your writing.. pretty cool to hear! Have a great week and keep it going Man!! Great job!!!

 

[Losing43Now]

Wow. This is the first time I'm visiting your journal and you make me feel like I should be doing so much more. You seem to be doing GREAT.

I wanted to comment on something you said yesterday. You said that most people say that exercise makes them hungrier, but it's the opposite for you. Well, I'm on your side buddy. I swear, exercise could be a meal for me. Even if I don't eat for 2 hours before I exercise, I'll be fine for about another 3 hours after my exercise.

 

[TomO]

Hey Tom! Sorry for the disappearing act but I am back now. Things got busy at work and at home and well, you know how that goes. I am really happy that you are enjoying the routine Steve set up for you. Sounds like it's very intense but you can hear your enthusiasm through your writing.. pretty cool to hear! Have a great week and keep it going Man!! Great job!!!

Hey, Bruce. Good to hear from you again!

Wow. This is the first time I'm visiting your journal and you make me feel like I should be doing so much more. You seem to be doing GREAT.

I wanted to comment on something you said yesterday. You said that most people say that exercise makes them hungrier, but it's the opposite for you. Well, I'm on your side buddy. I swear, exercise could be a meal for me. Even if I don't eat for 2 hours before I exercise, I'll be fine for about another 3 hours after my exercise.

Hi L43, and thanks for dropping by. I think I remember seeing a study about that as well. They tested two groups -- one that exercised heavily, and the other didn't do anything more than light walking. The first group ended up eating about 300 calories less than the second in the meal following the exercise, but they reported feeling just as full.

 

[Blancita]

Hi Julie -- yes, it's unfortunate there are unthinking people in the gym, but it's no different than anywhere else in life. You have to stick up for yourself, or you end up being walked all over. I was shy at the gym at first too, until I realized most of the people there had no idea what they were doing.

 

[cym]

Morning Tom! Looks like you're getting back into full swing with your weights, minus the bits still to be worked out. Funny about lunges....I really can't do 'em. I mean, technically I physically can, and have, but no matter how light the weight, and how many million times I've had my form checked when doing them, my right knee always feel "wonky" for a day or two afterwards - never ever happens with any other movement though so I finally just crossed them off my list.

 

[TomO]

Hi cym. Yeah, my lunges were pretty bad. At the very least, doing reverse lunges will improve my balance!

 

[Curvie Girlie]

Sorry about that distraction! LA Fitness must suck compared to my gym--sorry to gloat. SC is full of cool ass people. Glad you didn't get injured!

People are starting to look at me like I know what I'm doing--and whether I do or not, I'm toned and have not injured myself, so I guess that's where it's at. People watch me stick out my big ass with the dumbell squats--how embarassing! I recently started going below parallel, and it's been working fine.

Have a great day with your SC! It's Kickboe for me!

 

[Blancita]

My knees pop and hurt for a few days after doing lunges and squats too. That sucks as my ass gets mighty sore from those exercises so I know it works so much better than the "safer" machines, which dont bother my knees but dont get me at all sore and consequently dont seem to do "squat" (to use a pun). I'm thinking I need to work on warming my legs up before doing heavy exercises (I got that from you TomO).

 

[TomO]

People are starting to look at me like I know what I'm doing--and whether I do or not, I'm toned and have not injured myself, so I guess that's where it's at. People watch me stick out my big ass with the dumbell squats--how embarassing! I recently started going below parallel, and it's been working fine.

That's because you DO know what you're doing. And most of them don't.
Great that you're able to go below parallel, too!