Valente

I use fitbit now. If you're still using it, it will be great to have someone to track progress with!

Since the last post the following has happened... May 2012 - I started a new job. May 2013 - my first child was born. Oct 2013 - I ran my first 5k. (did ok, but found out later I hurt my left foot) May 2014 - We bought our first home. I hit the gym sporadically throughout 2013 and 2014. but fell off completely after buying the house. Dec 2014 - got a not so great report card from the doctor. Since working down to 185 in 2012, I gained back about 15lbs. So I'm hovering at about 198. Started getting serious again last month... My immediate goal is the same as the post above. Get back to those numbers. Diet seems harder to control this time around. But i'm determined. Got a new gym membership closer to my new home. Gonna miss my old gym, but this one is much better. Thanks to everyone who checked in and encouraged me over the years.

Restarting this journal after too long. Brief summary: Since last posting in May, I've hit my first weight goal (<=185lb), and my max lifts break down as follows: Squat 5x5@270lb Deadlift 1x5@285lb Bench Press 5x5@140lb Overhead Press 5x5@120lb Barbell Row 5x5@135lb Slacked off a bit in June-July, so I'm building back up to those numbers. I can still hit them, but not without quite a bit of soreness later. My last two workouts earlier this week have me about here: Squat 5x5@235lb Deadlift 1x5@235lb Bench 5x5@115lb Overhead Press 5x5@100lb Cable Row [email protected],50,60lb (switch off from barbell row for a while) Running 2.79mi@10:48/mi (30mins) Even though I slacked a bit mostly due to mental fatigue and a life transition, I think I'm in a great position. I'm finally down to a comfortable weight: 185lb down from 225lb in Jan. Waistline between 34-36in down from 40. Now it's time for some new goals! First goal is to get back to my mid-June numbers on lifts. I think it'll be about 3 more weeks. Secondly, I'm really focusing on nutrition this time around, and will start logging it. Not sure I'll put a detailed nutrition log here, but at least the calorie breakdown. 2012 4th qtr Goals: - Increase upper body strength. I want to get my bench to 185lb (current weight). - Build my core (abs & back) strength AND endurance. I'm envisioning some high volume body weight stuff. - Squat and Deadlift > 300lb.

Week 8 Workout #22 Mon April 9, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@165lb Overhead Press 5x5@95lb Deadlift 5x5@195lb Run #8 Tues April 10, 2012 Weight: ? Time: 30:13 mins Pace: 11:37/mi Distance: 2.59 mi Calories: 410 This was my best run yet. Workout #23 Fri April 13, 2012 (this was actually 1am Thurs night) Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@160lb Bench Press 5x5@130lb Barbell Row 1x5@130lb 1x4@130lb 1x5@130lb 1x5@130lb 1x5@130lb First failed set since I started Stronglifts. I tried the second Barbell Row set under hand, and missed a rep. Just experimenting to try to get a better feel for the lift. I'm actually considering dropping to about 105 and just getting my technique down. Run #9 Fri April 13, 2012 Weight: ? Time: 30:06 mins Pace: 11:50/mi Distance: 2.54 mi Calories: 401 Workout #24 Sat April 14, 2012 Weight: 201lb 5 minutes Warm-up on the elliptical Squat 5x5@165lb Overhead Press 5x5@100lb Deadlift1x5@205lb My first 200lb lift came today on the deadlift. Pretty excited about that. And it was actually kinda easy. Run #10 Sat April 14, 2012 Weight: 201 Time: 30:04 mins Pace: 11:50/mi Distance: 2.53 mi Calories: 400

Week 7 Workout #21 Sat April 7, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@150lb Bench Press 5x5@125lb Barbell Row 5x5@125lb Form on the squats improved today. Just had to push my knees out, and I was able to get the weight to my heels and off my toes on most sets. Sad to say, bench is getting tough. This was the first time the last few reps of the last set had to really be pushed out. I think I'm going to deload the barbell row and get some kind of form. Well, it's not that my form is incorrect, but I just can't figure this thing out. Is it supposed to work the back? I hear people say lift your elbows, don't make it a bicep exercise etc. It just seems hard to really get the back into this exercise. Run #7 Sat April 7, 2012 Weight: ? Time: 30 mins Pace: 12:51/mi Distance: 2.34 mi Calories: 369 It was such great weather today I decided to run right after my lift. I used my iPhone this time to track the run and it seems to work better than my nano these days, so I'll stick with it for while. The pace got thrown off a bit because I slowed down once I passed my third lap and circled back slowly, but then realized I had 3 minutes to go, and turned back around and kept going. My pace before the slowdown was about 11min/mi. Getting a bit better. Calibrated the nike+ app with today's run so it should be more accurate going forward. Although I'm just noticing that even though I calibrated it as a run, it's showing that only the walk is calibrated. I guess nike is trying to tell me I'm moving too slow. LOL.

Run #6 Tues April 3, 2012 Weight: ? Time: 30 mins Pace: ? Distance: about 2.3 mi Calories: ? Week 7 Workout #20 Weds April 4, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@145lb Overhead Press 5x5@90lb Deadlift 1x5@185lb A few thoughts: - I learned this workout that I can't go to the gym late at night anymore. Just too exhausted. I yawned my way through the squats. - My technique is good on the OHP and deads, but getting sloppy on the squats. I think my back is straight and my core engaged, but my weight is too far forward. I seem to be lifting on the front of my feet instead of the heel and blade. Makes my feet/toes sore the next day. Gotta clean that up. - Been really slacking on my meals. I've stopped eating frequent and shorter meals, instead eating fewer heavier meals, which is causing me to crash later in the day. My sleeping patterns are getting much better however. Getting a solid 7 or 8 hours straight lately. I'll be refocusing quite a bit on diet in the next few weeks. I have some vacation coming up which will be a great opportunity to clean up both diet and sleeping patterns.

Week 6 Workout #18 Sat March 31, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@135lb Overhead Press 5x5@85lb Deadlift 1x5@175lb Cardio: Practiced some kicks and other movements. Week 6 Run #5 Sun April 1, 2012 Weight: ? Time: 30 mins I'm assuming the pace, time, and distance were slightly better than run #4, because I ran the same distance this time with about 4 minutes to spare. Unfortunately, the usb antennae in my nano popped out about a mile into the run, so it didn't track the distance properly. Can't wait to see how I do on Tues! Week 7 Workout #19 Mon April 2, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@140lb Bench Press 5x5@120lb Barbell Row 1x5@120lb Cardio: None. Cut this workout short cause it was just getting way too long. Weights getting heavier, so I'm taking more rest in between sets, so the workouts are getting a bit longer. trying to keep them at about 45 mins tops. Barbell row I'm still trying to figure out, haven't quite gotten the technique correct yet.

Week 6 Workout #17 Weds March 28, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@130lb Bench Press 5x5@115lb Barbell Row 1x5@115lb Cardio: None. Ab Work: Goal Actual Hands Back Tucks 30secs 30secs Marching Planks 60secs 30sec, rest 10, 20sec Side Plank Lifts (L&R) 30sec(ea) 30sec one side, rest 10, 20sec other Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 20sec 90/90 Crunch 30sec 30sec Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

Week 5 Run #3 Sun March 25, 2012 Weight: ? Time: 30 mins Pace: 15:18/mi Distance: 2 mi Calories: 232 Week 6 Workout #16 Mon March 26, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@125lb Overhead Press 5x5@80lb Deadlift 1x5@165lb Ab Work: Goal Actual Hands Back Tucks 30secs 30secs Marching Planks 60secs 30sec, rest 10, 20sec (just did regular plank) Side Plank Lifts (L&R) 30sec(ea) 30sec Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 15, 25sec other 90/90 Crunch 30sec 30sec Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in) Cardio: None. Week 6 Run #4 Tues March 27, 2012 Weight: ? Time: 30 mins Pace: 11:43/mi Distance: 2.59 mi Calories: 402

Week 5 Workout #15 Fri March 23, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@120lb Bench Press 5x5@110lb Barbell Row 1x5@110lb Cardio: None. Ab Work: Goal Actual Hands Back Tucks 30secs 30secs Marching Planks 60secs 30sec, rest 10, 20sec Side Plank Lifts (L&R) 30sec(ea) 30sec one side, rest 10, 20sec other Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 10sec other, rest 10 90/90 Crunch 30sec 30sec (I hate crunches tho, and don't get much from them) Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

Week 5 No Class Thurs March 22, 2012 Weight: ??? Skipped class for a day of rest. Missed out cause a rival group came in to challenge. :-/

Week 5 Workout #14 Weds March 21, 2012 Weight: ? 5 minutes Warm-up on the elliptical Squat 5x5@115lb Overhead Press 5x5@75lb Deadlift 1x5@155lb Cardio: None. Ab Work: Goal Actual Hands Back Tucks 30secs 20secs Marching Planks 60secs 30sec, rest 10, 20sec (just did regular plank) Side Plank Lifts (L&R) 30sec(ea) 30sec Seated Ab Circles (L&R) 30sec(ea) 30sec one side, rest 10, 10sec other, rest 10 90/90 Crunch 30sec 30sec Russian "V" Tuck Twists 30sec 30sec (with feet on ground instead of 6in)

Week 5 Run #2 Tues March 20, 2012 Weight: ??? Second Run. 2 laps again. This time, made it around without stopping or slowing down. Felt good. I think it was about a 20-25 minute run. Will do this every Tues, Thurs, and Sun. Get it up to a decent distance, then improve on the time.

Week 5 Workout #13 Mon March 19, 2012 Weight: ??? 5 minutes Warm-up on the elliptical Squat 5x5@110lb Bench Press 5x5@105lb Barbell Row 1x5@105lb Cardio: None. Running tomorrow, so giving my legs a rest.

Week 5 Run #1 Sun March 18, 2012 Weight: ??? First Run. 2 laps around a big park. I think it's between .75-1mi around. I'll figure out the distance at some point. Wasn't able to make the full lap without walking a few times.

Week 4 Workout #12 Sat March 17, 2012 Weight: 207 5 minutes Warm-up on the elliptical Squat 5x5@105lb Overhead Press 5x5@70lb Deadlift 1x5@145lb Cardio: Ginga - 28 mins Kicks: Not sure how many, but enough.

Week 4 No Class Thurs March 15, 2012 Weight: 208 5 minute elliptical warm up Cardio: Ginga - 26 mins No class today, so I went to the gym instead. I don't know if it's the five finger shoes or because I'm dropping weight, but all of a sudden, I can jump rope forever without messing up. I hope to replace the elliptical warm-up with the jump rope fairly soon.

Week 4 Workout #11 Weds March 14, 2012 Weight: 210 5 minutes Warm-up on the elliptical Squat 5x5@100lb Bench Press 5x5@100lb Barbell Row 5x5@100lb Cardio: Ginga - 24 mins Kicks: 1x12 - Bênção (front kick) 1x12 - meia lua de frente (inner crescent) 1x12 - keshada (outer crescent)

Week 4 Workout #10 Mon March 12, 2012 Weight: 210 5 minutes Warm-up on the elliptical Squat 5x5@85lb Overhead Press 5x5@65lb Deadlift 1x5@135lb Cardio: Ginga - 22 mins. Kicks: 1x12 - meia lua de frente (inner crescent) 1x12 - keshada (outer crescent) 1x10 - armada (spinning crescent) Had some home stuff that distracted me at the beginning of this workout. Didn't warm my body up properly, so had to be real careful on the squats to start. Once I got into it though, I was warmed up and more focused. Maybe too focused. I'm so zoned in sometimes, I forget the set count, LOL. I'm sure on some of these, I did more than 5 sets or reps. But it was at least that, cause if I wasn't sure, I just did an extra set. Had a pretty full Sunday with all of the running, so I was just a bit tired during the cardio. Glanced at the clock a few more times than usual. My kicks are horrible right now, by my standards anyhow, so I'm gonna just take the win of doing them, and worry about form, balance and flexibility later down the line.

Week 3 Workout #9 Continued Sun March 11, 2012 Weight: 210 20 minutes of Ginga Kicking Practice 1x20 - meia lua de frente (inner crescent) 1x20 - keshada (outer crescent) 1x20 - armada (spinning crescent) 1x10 - meia lua de compasso (spinning hook kick) 8 x 100yd sprints (It was an amazing day outside in Detroit. Just had to get out in the air) I use the term sprint loosely. Was about 3/4 speed for most of them. The first for were 30-45 secs of rest between. The last 4 were about 2-3 minutes of rest. Been a while since I ran full speed for anything. I noticed a few things. First, I have a bit of a fallen arch in my left foot so I can feel my foot turn inward just a bit like I'm using my other four toes for more push than the ball of my foot. I've found some exercise for my arch and general strength in my left foot so we'll see how that goes. Also, I'm going to continue to stretch my hip flexors. More flexibility will improve my stride. I'm working up to 100 kicks/day. 70 was a good start, but man, I really need to stretch.

Week 3 Workout #9 Sat March 10, 2012 Weight: 210 5 minutes Warm-up on the elliptical Squat 5x5@85lb Bench Press 5x5@95lb Barbell Row 5x5@95lb Cardio: None Exciting day today. Bumped up the bench to 95lb. Now I can actually feel the weight. I did warm-up sets gradually increasing the weight till I got to where it was just enough to feel it, but still comfortable enough to complete all 5 sets. Ironically, I believe this is where I stopped on the bench in Jan, before I rewound back to the empty bar when starting stronglifts. The time wasn't wasted however, as I believe I learned quite a bit more about form and pace. While I was at it, I also bumped up the barbell row, mostly so I wouldn't have to prop up the bar as much. I could feel the weight, but again, not so much where I couldn't complete the sets. Didn't get to the cardio because I had a movie date with mom. Will make it up sometime on Sunday.

Week 3 Class #3 Thurs March 8, 2012 Weight: 210 Learned a few things this class. 1. I can practice but not play Capoeira in those Vibram five finger shoes (at least not until I wear the tred down a bit). Especially not on clean wooden floors. 2. Don't go crazy practicing capoeira the night before class. My back is paying for it. Didn't really hurt or bother me much during class, just a little stiff before class and sore afterwards. Gonna do some serious foam rolling tonight. Not too happy with my game at the moment. I played once with the head instructor. Didn't really let my game go and represent. We'll see how things go next week. Been thinking quite a bit about matching my training with the rhythm of the game. Capo sort of goes in spurts. moderate steady movement, then quick bursts, back to steady, then the occasional pose. To date, mostly for cardio purposes, I've been doing the moderate steady stuff. And although it naturally progresses to a game rhythm sometimes, I need more deliberate practice. I need to be explosive, without getting completely gassed, then go back to moderate, then to pose, etc. So, I've decided to do more interval training for capo going forward; Instructor challenged us to do 100 kicks/day, so I think I'll incorporate that also. Lastly, my weight is down to 210lb. I was hoping to get under 210 sometime this month. Looks like it's actually going to happen. The more weight I shed, the easier just about everything gets.

Been going great c.o. Way more structured and organized. I know what I'm going to do when I hit the gym, mostly because I spend a few minutes a day pondering, logging, and reviewing. Also, the logs really help me see the progression, especially on days I think I'm far away from my goals.

Week 3 Workout #8 Weds March 7, 2012 Weight: 210 5 minutes Warm-up on the elliptical Squat 5x5@80lb Overhead Press 5x5@60lb Deadlift 1x5@125lb Cardio: Ginga - 18 minutes Started out bummed cause I couldn't find my ipod, but quickly 'lowered the mechanism' and concentrated on the workout. Ginga is up to 18 minutes now, but I felt in such a groove that I kept going for what had to be another hour, just experimenting with different techniques. Clothes were soaked and I feel great. I'll sleep sound.

Week 3 Workout #7 Mon March 5, 2012 Weight: 213 5 minutes Warm-up on the elliptical Squat 5x5@75lb Bench Press 5x5@60lb Barbell Row 5x5@80lb Cardio: Ginga - 16 minutes Gonna bump up the bench press to about 85-90. I don't really have a strong upper body, but 60 is way too easy.