The New Me, miracles of modern science...

Hi Tig!, Yeah I was kinda happy with being lazy too. If my footbal team had won it woul dhave been a bit better, but...

Today's work out brought to you by overall awesomeness...
Squats 5x5x195 (+5) this rocks out loud, I'm almost back to 200 on the squats.

Bench 5x5x130 (+5) quick add on these 2, only a couple of cycles to go up. Almost 2 full plates on the bar finally.

Inverted rows. 3xF 8/7/6 last time I hit 10 reps on my first set, so I told myself to lower the bar in the Smith machine. I dropped it and got these for reps. Pretty respectable IMO. I'm going to do the same, hit 10 reps and drop again. Next time I will be coming from nearly pure horizontal.

Reverse crunches 3x25

Pushups 3xF 10/9/8 (+6) Guess the gains are consistent, this may be the most I've ever done in one shot.

Cardio 13.3 miles spinning
 
Since I've made it to my goal weight I want to try concentrating more on lifting weights so I can get stronger and build up some decent muscle tone. So I'm reading thru your posts trying to figure out what your entries about your work outs mean. I know what most of the exercises are, and I'm guessing that when you put something like 5X5X130 it means that you did 5 sets, with 5 reps in each at 130 lbs? What I can't figure out is what you mean by 3xF 8/7/6? I think my plan should be to record how many I can do at certain weights so I can track if it increases in either reps or weight over time so I know if I'm making any progress or not.

Maybe if I start lifting enough I can learn to like it as much as I've learned to like running. I used to hate running too, and that has changed - so maybe lifting will change as well?
 
Tig, I've been meaning to make a post about the workout I do anyhow, because I like it so much, so this gives me an excuse.

Okay, the basic format of my workout is essentially a modified version of this program. StrongLifts 5x5: The Ultimate Strength and Muscle Program | StrongLifts.com .

The theory is pretty simple. I used to do a ton of different exercises, and isolate body parts, but this one uses just a few relatively easy, but compound lifts that use a bunch of muscles simultaneously. Basically the system is 3 workouts a week. alternating between the A and B workouts. One concentrates on push/pull horizontal motion, the other push pull vertical motion. They both do leg/glute/core work.
"A" workout: 5 set of 5 reps squats, followed by 5 sets of 5 reps bench press, folowed by inverted rows 3 sets, go to "F" which is failure on each set. In other words, I will do a row and bump my chest against the bar on each rep, when I can't bump my chest, that rep is my "failure" rep. 3 sets of reverse crunches, then 3xF again on the pushups.
"B" workout: again, 5x5 squats, followed by 5x5 overhead presses, followed technically by pullups, 3xF, but I cannot do pullups yet, so I do lat pull downs as heavy as I can get them. Then 1 set of 5 reps of Deadlifts. Here again I differ, because of my height and such, I have a problem with true deadlifts, so I do rack pulls.. not as good an exercise, but works the glutes pretty well. All of this followed by 3 sets of planks, as long as you are comfortable holding them.

I absolutely love the program. I add 5 lbs at a shot, and I seem to be still moving upward on a regular basis. My shoulders, arms and chest are seriously changing in noticeable ways. It does not take long, but works everything.

Starting off, you start low, like empty bar, and go from there. Google around for vids on the proper form for some of the exercises, because done wrong, a few can be rough. Done right, they kick ass. ExRx (Exercise Prescription) on the Net is a good source, as is Steve's Body Improvements site http://www.body-improvements.com/ , he and his crew have a lot of youtube vids showing proper form out there.
 
Hey thanks Cabbie! All kinds of goodies to check out! I'll have to look thru all of it tomorrow though because I have to get up for work in 4 hours. :ack2:

MUST. SHUT. OFF. THE. COMPUTER!!!!

Have a great night!
 
God that sounds complicated Cabbie, I'll have to read it all again when my brain is working properly!! However, I think its very interesting to hear what to do next when you are at goal weight, but the body still needs some work...and good to hear that it does change and become more toned if you put the work in.

I did 11 miles cycling at the weekend (out on the road though!) - clipless pedals are GREAT as you can pull through the up stroke part of the pedal cycle and use a completely different set of muscles to do this. The 9% gradient hill for half a mile killed me though and I had to get off and walk. That's my aim now...one day...to cycle up that hill!
 
jjjay said:
God that sounds complicated Cabbie, I'll have to read it all again when my brain is working properly!! However, I think its very interesting to hear what to do next when you are at goal weight, but the body still needs some work...and good to hear that it does change and become more toned if you put the work in.

I did 11 miles cycling at the weekend (out on the road though!) - clipless pedals are GREAT as you can pull through the up stroke part of the pedal cycle and use a completely different set of muscles to do this. The 9% gradient hill for half a mile killed me though and I had to get off and walk. That's my aim now...one day...to cycle up that hill!
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I love cycling with cliples pedals, I even bring my shoes to the gym and use them on the spinning bikes. I'm just not comfortable without them any more. Of course, I did hit the pavement a time or two when I first got them...
 
Sunflower said:
Homework? What do you study? Wanna write my dissertation for me? I has chocolate? *looks angelic*
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Manufacturing engineering. And I have enough trouble with my own papers, chocolate just ain't gonna cut it... Now, other services could perhaps be exchanged....? :reddevil:



Wow, did I really just make a an indecent proposal in a weight loss forum?

Umm... just kidding?
 
:sifone: There are worse places to propose indecent type things, Mr Cabs! WLF should really, truly be renamed WTF after the conversations I've seen going on in the last few weeks.

If chocolate will not do, kind Sir, I must resort to my womanly charms and just cry all over you until you relent.
 
thecabbie said:
Tig, I've been meaning to make a post about the workout I do anyhow, because I like it so much, so this gives me an excuse.

Okay, the basic format of my workout is essentially a modified version of this program. StrongLifts 5x5: The Ultimate Strength and Muscle Program | StrongLifts.com .

The theory is pretty simple. I used to do a ton of different exercises, and isolate body parts, but this one uses just a few relatively easy, but compound lifts that use a bunch of muscles simultaneously. Basically the system is 3 workouts a week. alternating between the A and B workouts. One concentrates on push/pull horizontal motion, the other push pull vertical motion. They both do leg/glute/core work.
"A" workout: 5 set of 5 reps squats, followed by 5 sets of 5 reps bench press, folowed by inverted rows 3 sets, go to "F" which is failure on each set. In other words, I will do a row and bump my chest against the bar on each rep, when I can't bump my chest, that rep is my "failure" rep. 3 sets of reverse crunches, then 3xF again on the pushups.
"B" workout: again, 5x5 squats, followed by 5x5 overhead presses, followed technically by pullups, 3xF, but I cannot do pullups yet, so I do lat pull downs as heavy as I can get them. Then 1 set of 5 reps of Deadlifts. Here again I differ, because of my height and such, I have a problem with true deadlifts, so I do rack pulls.. not as good an exercise, but works the glutes pretty well. All of this followed by 3 sets of planks, as long as you are comfortable holding them.

I absolutely love the program. I add 5 lbs at a shot, and I seem to be still moving upward on a regular basis. My shoulders, arms and chest are seriously changing in noticeable ways. It does not take long, but works everything.

Starting off, you start low, like empty bar, and go from there. Google around for vids on the proper form for some of the exercises, because done wrong, a few can be rough. Done right, they kick ass. ExRx (Exercise Prescription) on the Net is a good source, as is Steve's Body Improvements site Body-Improvements (Welcome) , he and his crew have a lot of youtube vids showing proper form out there.
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hi. :waving: so i was wondering since his awesomeness is so helpful at giving out at advice, could i possibly bother you for some as well? :driving: would you possibly know of a site which would give me some insight as to how to start a bicycling routine into a way of life? i have been googling, but apparently not using the proper verbiage??? also, if you could point me out to a 'first time adult bike' . based on what i know, i should be looking at 24" bikes. ummm, that's about it. your help would be greatly appreciated!!

keep up the amazing job you have introduced into your life. so proud to know you have done so much!!! you were correct in addressing yourself as awesomeness a few posts back. yes you are! :coolgleamA: :seeya:
 
Hi kids, I'll be back in a while, gotta see how things are going...

Got 11.4 miles of spinning in this afternoon. Nothin much else going on right now. Be back laterz.
 
LOL we really have got a bit indecent recently but Cabbie you really do take the biscuit!! Actually there was an article in the sunday papers about in France how the rage is for men to advertise services (like plumbing/carpentry/language lessons etc...) in exchange for "hugs" rather than payments...i.e. payment in kind. Its catching on big time as women have less disposable income, are single and fancy a chap with no strings attached!! Goodness me!!
 
jjjay said:
LOL we really have got a bit indecent recently but Cabbie you really do take the biscuit!! Actually there was an article in the sunday papers about in France how the rage is for men to advertise services (like plumbing/carpentry/language lessons etc...) in exchange for "hugs" rather than payments...i.e. payment in kind. Its catching on big time as women have less disposable income, are single and fancy a chap with no strings attached!! Goodness me!!
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Would that be a biscuit... or a crumpet? I definitely will work under the barter system.... my wife has been employing a similar system with me to get the house projects done for years now...
 
Did someone say crumpets? :willy_nilly:

I use the barter technique a lot at home, too. I've perfected the look that says "If you don't do as you're told you're sleeping on the sofa."

I'm a TYRANT! An evil, evil crumpet eating tyrant.

Hope spinning was awesome, Mr Cabs.
 
I feel that I have a potentially biased negative attitude towards bypass surgery, as it has always seemed to me to be sort of a cop out... my uncle's new wife, only 27 years old, got bypass surgery a couple of years ago, which I thought was ridiculous. She was absolutely not so big that putting efforts forth wouldn't yield results -- this has become more difficult to understand as I continue to lose weight via diet and exercise alone.

However, you make a good point about odds -- and you have two daughters. I understand where you're coming from, and admire your continuing to stay active. Combined efforts can only push you further.

Best of luck to you in the future.
 
thecabbie said:
Would that be a biscuit... or a crumpet? I definitely will work under the barter system.... my wife has been employing a similar system with me to get the house projects done for years now...
Click to expand...

tsk tsk, i'd give you the whole proper cream tea. girls, you kow what i mean:party:

:Angel_anim: no couch for mr. cabbie!
 
moonbeamish said:
tsk tsk, i'd give you the whole proper cream tea. girls, you kow what i mean:party:

:Angel_anim: no couch for mr. cabbie!
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And I thought my proposal sounded indecent!:drool5:

Today's work out pretty good, call it an 8 out of 10

Seated leg press - 5x5x335 (+5)

Overhead press 5x5x80 last rep just couldn't quite get to the top no matter how hard I pushed.

Rack pulls 2x5x285 (+10)

Lat pull downs - 3xF (7/6/6) 185lbs (+5)

Planks 3x50 sec (+10 sec)

So..
I went up on everything, except overheads, which I failed the very last rep on, so most are good, but the workout was not quite perfect.

Cardio - 11.8 miles spinning
 
SoCoSideshow said:
I feel that I have a potentially biased negative attitude towards bypass surgery, as it has always seemed to me to be sort of a cop out... my uncle's new wife, only 27 years old, got bypass surgery a couple of years ago, which I thought was ridiculous. She was absolutely not so big that putting efforts forth wouldn't yield results -- this has become more difficult to understand as I continue to lose weight via diet and exercise alone.

However, you make a good point about odds -- and you have two daughters. I understand where you're coming from, and admire your continuing to stay active. Combined efforts can only push you further.

Best of luck to you in the future.
Click to expand...

Am I the only one here you kind of sees this as a back handed compliment?
I am very glad for you that your efforts in the realm of diet and exercise are working for you. I wish you continued success in this and hope that you will reach your goal and always be able to maintain henceforth. However...

Statistically speaking, the number is generally less than 10% of morbidly obese people who lose the weight and keep it off. There are so many other factors. I mean, its simple right? Eat less, eat a balanced diet, and exercise, not really much to it is there.

I mean, a cigarette smoker just needs to stop smoking cigarettes right?, drug addicts, just don't buy that next hit, rock, needle, whatever right? Simple...

If it was that simple would people be dying of obesity related diseases in the millions upon millions every year?

I'm not trying to sound like I'm telling people to go out and get the surgery. It isn't for everyone, and the majority need not ever apply. But, a cop out? Nope. I went through 6 months of counseling, regular appointments, time with dietitians, group sessions. After the surgery I did months of build up back to a normal diet. I will be taking a multi vitamin, calcium, B12 and iron supplements for the remainder of my (hopefully much longer now), natural life. I've had to re-learn the way to eat and everything else. There is nothing cop out about the surgery.

Do people do it sometimes before they should? Perhaps. There are irresponsible surgeons out there too who don't lead up and follow up as they should to make sure people understand everything that the procedure entails. This isn't easy. It's every bit the lifestyle change that diet and exercise would entail, it just helps take away the problem of things like binging and builds in self control. Assuming you listen to it. People can still defeat the surgery.

I'm sorry for ranting at you SoCo,But your post kinda irked me. I realize that was probably not your intention, but part of why I'm doing this journal is also to try and dispel the myths surrounding gastric bypass surgery as one who has been through it.
 
thecabbie said:
Am I the only one here you kind of sees this as a back handed compliment?
I am very glad for you that your efforts in the realm of diet and exercise are working for you. I wish you continued success in this and hope that you will reach your goal and always be able to maintain henceforth. However...

Statistically speaking, the number is generally less than 10% of morbidly obese people who lose the weight and keep it off. There are so many other factors. I mean, its simple right? Eat less, eat a balanced diet, and exercise, not really much to it is there.

I mean, a cigarette smoker just needs to stop smoking cigarettes right?, drug addicts, just don't buy that next hit, rock, needle, whatever right? Simple...

If it was that simple would people be dying of obesity related diseases in the millions upon millions every year?

I'm not trying to sound like I'm telling people to go out and get the surgery. It isn't for everyone, and the majority need not ever apply. But, a cop out? Nope. I went through 6 months of counseling, regular appointments, time with dietitians, group sessions. After the surgery I did months of build up back to a normal diet. I will be taking a multi vitamin, calcium, B12 and iron supplements for the remainder of my (hopefully much longer now), natural life. I've had to re-learn the way to eat and everything else. There is nothing cop out about the surgery.

Do people do it sometimes before they should? Perhaps. There are irresponsible surgeons out there too who don't lead up and follow up as they should to make sure people understand everything that the procedure entails. This isn't easy. It's every bit the lifestyle change that diet and exercise would entail, it just helps take away the problem of things like binging and builds in self control. Assuming you listen to it. People can still defeat the surgery.

I'm sorry for ranting at you SoCo,But your post kinda irked me. I realize that was probably not your intention, but part of why I'm doing this journal is also to try and dispel the myths surrounding gastric bypass surgery as one who has been through it.
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thank you. thank you for posting this reply. as i see this, all the preparations and the rehabilitation and the absolute change of mindset for once the surgery was even completed is such an amazingly powerful self imposed discipline. i feel as if the intention may have not been directed towards you, you were just on the sidelines. like a drive-by, if you will. if more people would just consider the words and the thoughts which bring forth the words wouldn't the world be such a better place. this irked me as well big guy. so i guess, there may be some reason as to why SoCo feels this. i'm hoping you have opened the eyes of SoCo. maybe now both sides are visible. im hoping the view may change on the surgery. this surgery and you are such an inspiration for so many. while being almost passive-aggresive SoCo did wish you continued succes, maybe for the next person with whom has thought of or is considering or even has had this surgery, there will be a new insight. i so hope.

keep up the amazing work!!
 
GP is a COP OUT?!?!?!??!?! Now that's something I DO NOT understand! I really admire people that are brave enough to take that step because it can be so much scarier, so much more dangerous than just losing weight thru diet and exercise alone. There are so many things that can go wrong. And I think it impacts a person's life and of those around them WAY more than more traditional weight loss methods. It permanently changes your life.

Kudos to you Karl for your decision and for the success you have made of it. WAY TO GO!
 
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