englangrover
New member
I've got nothing but love for you Karl. Since the very beginning you welcomed me. I thank you for that too.
Older, Wiser, but still fat...
- Thread starter thecabbie
- Start date
thecabbie
New member
Love punctual professors...
Had a 3;30 pm class today, supposed to be my first class in my CAD course. Showed up at 3:15, hung out played on the computer and listened to my iPod like a good college student until 3:30. Then hung out and shot the shit with the fellow students for a while longer. 3:45 and I'm like, "folks, umm, if the prof is more than 15 minutes late, we can bail...". So still hanging around, nobody's leaving yet. Finally its 3:55, 25 minutes after the theoretical start, we all bailed. Lets start the semester off right...
In other news, since the class was off, I went down to the rec center and threw on my cycling stuff, then spent an hour and 10 minutes on a spinning bike. Since the screen on the bike reads in Km (and I'm too dense to figure out how to reset it to miles, assuming it will), I did the conversion thing. did 22 and change miles, including warm up and cool down. My cadence was between 90 and 100 rpm. Interestingly enough I never looked at the KPH before (I live in a metrically challenged country). My pace after warm up was 33.8 kph. I'm pretty consistent too, since my 30 minute split distance was 16.9. The pace remained consistent over the full hour.
Now, there could have been other factors involved in the increased HR besides the cycling too. The spinning bikes are located in the dance/aerobics studio. Normally there is nobody there, but school is now in session. There is a student who also teaches a hip hop aerobics and Zumba based class that was in there practicing, along with one of her assistants. Kind of hard to keep one's eyes focused elsewhere when these lovely ladies were doing their thing... I've seen her and talked to her before around the rec center. Lest you folks all think I'm some kind of perv, I did specifically ask when she was actually teaching the class so that I could make arrangements NOT to be there while the class was in session. Might kind of creep out the little college chickies if there was like this one guy old enough to be their father cycling whilst there were all doing their thing...
And yes, all of you who know me know that I am in fact a tremendous perv... just one with something resembling decency, particularly around girls the same age as my daughters
Had a 3;30 pm class today, supposed to be my first class in my CAD course. Showed up at 3:15, hung out played on the computer and listened to my iPod like a good college student until 3:30. Then hung out and shot the shit with the fellow students for a while longer. 3:45 and I'm like, "folks, umm, if the prof is more than 15 minutes late, we can bail...". So still hanging around, nobody's leaving yet. Finally its 3:55, 25 minutes after the theoretical start, we all bailed. Lets start the semester off right...
In other news, since the class was off, I went down to the rec center and threw on my cycling stuff, then spent an hour and 10 minutes on a spinning bike. Since the screen on the bike reads in Km (and I'm too dense to figure out how to reset it to miles, assuming it will), I did the conversion thing. did 22 and change miles, including warm up and cool down. My cadence was between 90 and 100 rpm. Interestingly enough I never looked at the KPH before (I live in a metrically challenged country). My pace after warm up was 33.8 kph. I'm pretty consistent too, since my 30 minute split distance was 16.9. The pace remained consistent over the full hour.
Now, there could have been other factors involved in the increased HR besides the cycling too. The spinning bikes are located in the dance/aerobics studio. Normally there is nobody there, but school is now in session. There is a student who also teaches a hip hop aerobics and Zumba based class that was in there practicing, along with one of her assistants. Kind of hard to keep one's eyes focused elsewhere when these lovely ladies were doing their thing... I've seen her and talked to her before around the rec center. Lest you folks all think I'm some kind of perv, I did specifically ask when she was actually teaching the class so that I could make arrangements NOT to be there while the class was in session. Might kind of creep out the little college chickies if there was like this one guy old enough to be their father cycling whilst there were all doing their thing...
And yes, all of you who know me know that I am in fact a tremendous perv... just one with something resembling decency, particularly around girls the same age as my daughters
thecabbie
New member
Tried new things this week. I wanna get back into doing some leg work. Need to get some practice in on some good exercises for leg strength. Always hated traditional squats because of my really shitty flexibility in my shoulders (I know, work on that... I'm trying), which makes the across the shoulder BB position always feel unstable, uncomfortable, etc. Never truly got the hang of it. So I'm trying different types of lifts to work the same muscles in a manner more comfortable to me.
DB squats - These are okay. Getting the form is not that hard, but in order to get heavy weight, you are carrying it with your arms, it isn't being supported in quite the same way.
BB Front squats - These might be a keeper. Supporting the BB across the front of my shoulders/chest is actually more comfortable to me at this stage than a traditional squat. The center of balance does seem to really work quads more than glutes though. This is not a "1 exercise fits all" deal.
BB Hack Squats - Meh, try them again ,but they felt odd, not sure if my form was right. Check them later.
Straight leg dead lifts - Now your talkin'! These babies had my hammies and glutes pulling. I need to tweak my form a bit so I'm not loading up on them just yet, but I can definitely feel the potential.
Single leg split squats - Did these with just body weight, the inactive leg stabilizing on a bench. I'm guessing these will come into play as an alternate exercise.
DB squats - These are okay. Getting the form is not that hard, but in order to get heavy weight, you are carrying it with your arms, it isn't being supported in quite the same way.
BB Front squats - These might be a keeper. Supporting the BB across the front of my shoulders/chest is actually more comfortable to me at this stage than a traditional squat. The center of balance does seem to really work quads more than glutes though. This is not a "1 exercise fits all" deal.
BB Hack Squats - Meh, try them again ,but they felt odd, not sure if my form was right. Check them later.
Straight leg dead lifts - Now your talkin'! These babies had my hammies and glutes pulling. I need to tweak my form a bit so I'm not loading up on them just yet, but I can definitely feel the potential.
Single leg split squats - Did these with just body weight, the inactive leg stabilizing on a bench. I'm guessing these will come into play as an alternate exercise.
Cord the Seeker
New member
Some interesting squat variations there. I don't think I could pull off the front squats.
Are you trying to work on your calves as well? Last night I was doing some DB squat raises, or calf squats, I don't know what to call 'em, but it was a normal DB squat but at the top you also go up on your toes to work the calves more.
Are you trying to work on your calves as well? Last night I was doing some DB squat raises, or calf squats, I don't know what to call 'em, but it was a normal DB squat but at the top you also go up on your toes to work the calves more.
thecabbie
New member
I find the front squats to be more comfortable and stable for me. Could even be psychological, the weight is in front of me where I feel I have more perceived control. That being said, I have yet to pile a lot of weight onto a bar yet and see how it reacts with big weights. The max I've done right now is a 5 rep set of 115. I worked up to that and still felt comfortable, so I will probably start there next time, and add a 5-10 for a couple more sets. I'm not looking for failure, just a solid workload.
Currently I'm suffering from achilles tendonitis in my left ankle. I need to watch what I do that activates that tendon so the DB squats you describe I may try after I'm feeling better. Right now I'm just doing some stretching exercises for the tendon. Interestingly, the squats don't seem to bother it that much. Cycling doesn't either, unless I suddenly stand up on the pedals and have to support my body weight against the ankle joint, then it flares.
Currently I'm suffering from achilles tendonitis in my left ankle. I need to watch what I do that activates that tendon so the DB squats you describe I may try after I'm feeling better. Right now I'm just doing some stretching exercises for the tendon. Interestingly, the squats don't seem to bother it that much. Cycling doesn't either, unless I suddenly stand up on the pedals and have to support my body weight against the ankle joint, then it flares.
thecabbie
New member
Did get a chance to be on a real bike today 
no spinning!
I'm hoping the ankle will be calm for tomorrow. Would really like to get some real mileage out of a good road ride. This week I've only done 32 miles of actual biking, and like 50 + on the spinning bike. I wish the ratio was tilted more towards the real bike.
If the ankle is doing better next week I was thinking I'd do some "urban mountain biking". The college is in a city, some traffic, lots of stoplights and some killer hills, think a mini version of san fran for hills. I'm thinking it might be cool to go screw around, jump curbs, play in traffic, climb some crazy hills (interval training!), and generally act like a crazy bicycle messenger for an hour or so downtown.
Well, some of my weekend plans fell through
our "play date" with our friends from up north came apart because the other couple ended up both being on call this weekend. Guess my wife and I wil just have to play by ourselves...
no spinning!I'm hoping the ankle will be calm for tomorrow. Would really like to get some real mileage out of a good road ride. This week I've only done 32 miles of actual biking, and like 50 + on the spinning bike. I wish the ratio was tilted more towards the real bike.
If the ankle is doing better next week I was thinking I'd do some "urban mountain biking". The college is in a city, some traffic, lots of stoplights and some killer hills, think a mini version of san fran for hills. I'm thinking it might be cool to go screw around, jump curbs, play in traffic, climb some crazy hills (interval training!), and generally act like a crazy bicycle messenger for an hour or so downtown.
Well, some of my weekend plans fell through
our "play date" with our friends from up north came apart because the other couple ended up both being on call this weekend. Guess my wife and I wil just have to play by ourselves...
Cord the Seeker
New member
Did get a chance to be on a real bike today
I'm hoping the ankle will be calm for tomorrow. Would really like to get some real mileage out of a good road ride. This week I've only done 32 miles of actual biking, and like 50 + on the spinning bike. I wish the ratio was tilted more towards the real bike.
Glad to see you're not just spinning your wheels...
LOL at you and your wife playing by yourselves!
You know - you really are a bit of an inspiration. I hope that you are feel1ing better about this whole process. I completely understand what you mean when you say that you eat one granola bar and suddenly there are 5 gone from the box. I seriously wish i could buy Curves Bars, 100 calorie things and other "treats" SINGLY ... NOT in a box.
I struggle much in the same way - had a rough few days but am clawing my way back.
i also get what you mean about being able to gain 11 lbs in a week but it taking 4 weeks to get them back off.
I admire your exercise habits I really do - with small kids - I just have no way to pull it off.
I'm going to be around more this week... I'll be sure to stop by!
You know - you really are a bit of an inspiration. I hope that you are feel1ing better about this whole process. I completely understand what you mean when you say that you eat one granola bar and suddenly there are 5 gone from the box. I seriously wish i could buy Curves Bars, 100 calorie things and other "treats" SINGLY ... NOT in a box.
I struggle much in the same way - had a rough few days but am clawing my way back.
i also get what you mean about being able to gain 11 lbs in a week but it taking 4 weeks to get them back off.
I admire your exercise habits I really do - with small kids - I just have no way to pull it off.
I'm going to be around more this week... I'll be sure to stop by!
thecabbie
New member
Umm... How much do you know about me?
There might be a piece of information here you may not have? or maybe you do... I think it might be in my profile... 
You know - you really are a bit of an inspiration. I hope that you are feel1ing better about this whole process. I completely understand what you mean when you say that you eat one granola bar and suddenly there are 5 gone from the box. I seriously wish i could buy Curves Bars, 100 calorie things and other "treats" SINGLY ... NOT in a box.
I struggle much in the same way - had a rough few days but am clawing my way back.
i also get what you mean about being able to gain 11 lbs in a week but it taking 4 weeks to get them back off.
I admire your exercise habits I really do - with small kids - I just have no way to pull it off.
I'm going to be around more this week... I'll be sure to stop by!
I sometimes feel uncomfortable with the idea that I can inspire someone else. Any success that I have feels more like overcoming previous failures than real forward motion sometimes. But... I enjoy the company in here regardless, and sometimes its the company and feeling like if I screw up, it's not just me I'm letting down. I feel like I have to answer to people in here sometimes too. I know that if I fall hard, I'm still going to be welcomed with open arms and all, but I don't feel as good about saying it as I do when I'm writing down the good stuff.
In short, everyone visiting me has something to do with my success in some way.
Cord the Seeker
New member
And for everyone you visit, you contribute to their success.
You are an inspiration - your determination, your successes (and your failures and how you learn from them and keep going on), your honesty even when things aren't going perfectly - all these things are inspiring.
Not to mention the sheer mind-boggling number of miles you rack up on that bike...
You are an inspiration - your determination, your successes (and your failures and how you learn from them and keep going on), your honesty even when things aren't going perfectly - all these things are inspiring.
Not to mention the sheer mind-boggling number of miles you rack up on that bike...
thecabbie
New member
Didn't post this before.
Tuesday:
Cardio: 1 hour cycling, 16.2 miles
Flat bench (lbs)1x5x135, 1x5x155, 1x5x175, 1x5x195, 1x3.5x205 (failed on 4th rep, kinda disappointed)
BB overhead press, 2x10x60 lbs
assited dips, 3x5 @ 82lbs assist (approx 220lbs total load)
2x10x20lbs external shoulder rotations
2x10x60lbs pallof presses
crunches, planks
Today:
Chest Supported Row - 1x5x150, 1x5x170, 1x5x190, 1x5x200, 1x5x210
Underhand grip lat pulls - 2x10x140
DB hammer curls - 2x10x30
squats - 3x5x125
back extensions 2x10
Cardio - HIIT on spinning bike. Warm up - 4 minutes, baseline cadence 90 rpm followed by 7 intervals of 30 seconds at 130-140 rpm, 90 seconds at 90 rpm. Cool down for 4 minutes at 80 rpm.
Tomorrow is a rest day from lifting. Assuming the weather is acceptable, I might get out on the bike though My mileage has been sucking lately because school is taking any of my spare time. Thus the HIIT session today.
It's okay though. I'm still losing weight. I'm figuring my current level of health with regard to cardio etc. is good enough that I can hold to a less aggressive level of aerobic stuff than the heavy summer miles and still be in decent shape for now.
Ooh almost forgot. Speaking of cardio health. Resting HR 62bpm. That is not a fluke, I've checked it several times. This is good stuff. I used to be in the 80's BP is regularly around 125/80
Tuesday:
Cardio: 1 hour cycling, 16.2 miles
Flat bench (lbs)1x5x135, 1x5x155, 1x5x175, 1x5x195, 1x3.5x205 (failed on 4th rep, kinda disappointed)
BB overhead press, 2x10x60 lbs
assited dips, 3x5 @ 82lbs assist (approx 220lbs total load)
2x10x20lbs external shoulder rotations
2x10x60lbs pallof presses
crunches, planks
Today:
Chest Supported Row - 1x5x150, 1x5x170, 1x5x190, 1x5x200, 1x5x210
Underhand grip lat pulls - 2x10x140
DB hammer curls - 2x10x30
squats - 3x5x125
back extensions 2x10
Cardio - HIIT on spinning bike. Warm up - 4 minutes, baseline cadence 90 rpm followed by 7 intervals of 30 seconds at 130-140 rpm, 90 seconds at 90 rpm. Cool down for 4 minutes at 80 rpm.
Tomorrow is a rest day from lifting. Assuming the weather is acceptable, I might get out on the bike though My mileage has been sucking lately because school is taking any of my spare time. Thus the HIIT session today.
It's okay though. I'm still losing weight. I'm figuring my current level of health with regard to cardio etc. is good enough that I can hold to a less aggressive level of aerobic stuff than the heavy summer miles and still be in decent shape for now.
Ooh almost forgot. Speaking of cardio health. Resting HR 62bpm. That is not a fluke, I've checked it several times. This is good stuff. I used to be in the 80's BP is regularly around 125/80
Cord the Seeker
New member
That's some pretty darn good stuff you got going there, Karl. I like the overall mix of what you are doing.
Your bench is scaring me.
And I just can't/won't do intervals. I'm not good at the high-intensity stuff (which is maybe one reason I should try to add some in).
62 RHR is really great. Good on you.
Your bench is scaring me.
And I just can't/won't do intervals. I'm not good at the high-intensity stuff (which is maybe one reason I should try to add some in).
62 RHR is really great. Good on you.
thecabbie
New member
Cord, When I started hitting the gym last summer, I felt like I couldn't push a damn thing. I mean, here is this giant of a guy, and All I could bench for any kind of reps was like 70lbs? I got a little obsessed I guess. I was never happy with the definition in my chest/shoulders anyway, so I might have pushed more there than other spots. I'm a little disapointed though because I used to be able to hit the full 5 reps at 205 on my final set, lately it has been everything I can do to get 3 out of it before failure. I am in a caloric deficit though,and doing a shitload of endurance stuff, so I'm not surprised, just wish it didn't have to work that way.
Someday, when I hit my goal (when, not if), I'll try working with the controlled bulk/cut method and hopefully pull the bench numbers where I want them. I'd like to be able to easily do body weight + extra on the BB. My goal would be something like 240 lbs BW and 250-260 on the bench. I'd be a happy guy there I think.
Someday, when I hit my goal (when, not if), I'll try working with the controlled bulk/cut method and hopefully pull the bench numbers where I want them. I'd like to be able to easily do body weight + extra on the BB. My goal would be something like 240 lbs BW and 250-260 on the bench. I'd be a happy guy there I think.
hey i'm stopping in to be a part of your success, no actually i was stalking cord. and i wanted to comment. just saying i've been following your progress and such and i am impressed. i want to buy a bke myself, just so i can go riding when i get bored and have fun. maybe a weekend thing. good job on the weights! keep it up man. we are doing this!
Cord the Seeker
New member
Why can't I be stalked by hot babes instead?
i'm gonna reply with an ouch! there lol. oh yeah and cabbie don't worry about the max lift, you are right you can ge tit back when you lose. i used to be able to do 315 once. not so much now.... i can barely move it up. but 295 works still.... so i figure when i drop more i'll build uo a little and get it again. i'll be happy with that max.
thecabbie
New member
Why can't I be stalked by hot babes instead?
yanno, there was a time once when my journal was full of hot babes... sigh...
315? 295? yeah maybe in my fantasies!
Meh, given my former proffessional couch potato status, I'm happy with where I am overall for now. Trick is going to be preserving as much as possible as I lose the remaining fat.
englangrover
New member
yanno, there was a time once when my journal was full of hot babes... sigh...
Well I guess maybe not full of hot babes but hey you still got me, Karl......................
.