esqinchi

Wednesday, October 2, 2013: Core Day + Fun w/ Suspension Trainers! I take back what I said about these suspension trainers - they are sweeet! Here's a Core Focused HIIT Circuit I did today: Repeat Twice, Rest 2 minutes between rounds 1. Sit Up V up x 20 2. Jump Rope 60 Seconds 3. Suspension Side Knee Drivers x 20* 4. Jump Rope 60 Seconds 5. Floor Leg Raise x 15 6. Jump Rope 60 Seconds 7. Weighted Crunch / Jacknife x 15 @ 35lbs 8. Jump Rope 60 Seconds 9. Suspension Front Knee Drivers x 20 10. Jump Rope 60 Seconds 11. Butt Ups x 15 12. Jump Rope 60 Seconds And then just because I couldn't help myself: 13. Suspension Tricep Extension x 12 14. Suspension Iron Cross x 12 15. Suspension Rows x 12 16. Suspension Curls x 12 This one really kicked my ass, especially with all of the jump rope. I left puddles of sweat all over the place - I need to mop! Soups on for dinner, but not until I cool down - feeling a bit queasy at the moment Considering buying a fitbit - are those still under Nike? Will never buy anything Nike after the continued to sponsor that assclown Michael Vick. Anyone have experience with fitbits, if they are not by Nike?

Tuesday, October 1, 2013: Full Body Timed Circuit Day Worked with trainer today, and did a pretty tough set. Here's what I can remember: Note: All exercises done for time, all for 60 seconds, 45 second rest at end of circuit. Repeat twice. 1. Traverse Step with Kettlebell Swing 2. Pushup Plus (4 count down, squeeze shoulders, 2 count up, squeeze serratus) 3. Team Situps with 12lb Medicine Ball 4. Renegade Row with In & Out @ 20lbs* 5. Box Step with Knee Balance and Shoulder Raise @ 30lbs 6. Nose Dive Pushup 7. Kettlebell Lunge @ 35lbs 8. High Knees Knee Drivers 9. Sumo Squat to Medicine Ball Slam @ 15lbs This really kicked my ass, especially after a weekend full of drinking, and eating whatever I felt like. Pretty annoyed that I gained approximately six pounds over just a few days. Although it is probably just water weight, I'm getting tired of gaining and losing the same 4-6 pounds each week. Really need to take a break from turning a cheat meal into a cheat weekend, and abstain from boozing for a few weeks. Not easily done, not at all, especially since I really love beer. Suspension trainers arrived today, and there is no way they can be installed on a door without doing serious damage. That's a pretty big bummer, but I'll try to hook them up to my pullup bar; and that's not that great of an option since the room that thing is hooked up to is rather small. I'll make it work!

Maybe omit the oil next time? I've always made it in a pan, with some herbs, etc. tossed on top. I don't really like the flavor. When I make it I put in in taco shells, cut across the slab, fajita style. I have also heard of people baking it, which would definitely cut down on any remaining liquid such that might cause "goo."

Sunday, September 29, 2013: Birthday Workout! Despite being pretty hungover, I forced myself into the hotel gym, which I found somewhat adequate to knock out a quick set (giant sets, to boot): 1. Incline Bench - 3 x 12 @ 100lbs 2. Bench Supported Row - 3 x 12 @ 70lbs 3. Overhead Press - 3 x 15 @ 50lbs 4. Bulgarian Split Squats - 3 x 12 @ 70lbs 5. Single Leg Deadlift - 3 x 12 @ 40lbs 6. DB Front Squats - 3 x 12 @ 70lbs 7. Lat Pulldown - 3 x 12 @ 70lbs 8. Standing Arnold Press - 3 x 12 @ 50lbs Did this workout without gloves, which really tore my hands up as the hotel's dumbbells were basically brand new (or never used). Had a great trip, but drank too much beer, and ate too much delicious food. But hey, that's what vacations are for, no? Also, thoroughly enjoyed the Breaking Bad finale! What an awesome show!

Thursday, September 26, 2013: Lower Body Day Worked with the trainer today, and did... 1. Deadlift - 3 x 15 @ 165lbs 2. DB Squats on Stability Ball Against Wall 4 Count Down, 2 Count Up - 3 x 15 @ 100lbs 3. Single Leg Squat to Power Jump - 3 x 12* @ Bodyweight 4. Single Leg Table Tops - 3 x 12* @ Bodyweight 5. Single Leg Triple Toe Touch - 3 x 7* @ Bodyweight 6. Goblet Squat - 3 x 12 @ 50lbs Did a lot of balance work today, which was nice. It's amazing how some exercises can be so simple, and look so easy, but hit really hard once performed. If you are curious as to what #'s 4 and 5 involve, let me know and I'll try to describe. They were tough! Came home and had a kale/spinach salad again. I'm getting boring! Super SUPER excited for my trip on Saturday... So excited that I don't even feel bad about not training for a couple days. It will be good to get some rest, and reset my metabolism (that's code for saying "I'm not going to do shit, but eat and drink a lot.") Hope you all have a great rest of the week!

Wednesday, September 25, 2013: Core Day Pre/Wo: Six dates, half an apple Trained at home and did the following circuit: 0. Jump Rope - 3 minutes (repeat the following twice) 1. Triple Situps x 10 2. Side Plank w/ Knee Jacks x 15 3. Stability Ball Crunches x 50 4. Mountain Climbers x 20* 5. Stability Ball Knee Drivers x 15 6. Hanging Knee Raise x 15 7. Side Bends x 20 @ 35lbs 8. Flutter Kicks x 15* Tunes - Red Hot Chili Peppers - BloodSugarSexMagic Felt pretty good today. Loved listening to old RHCP while training; man did they rock in the 90's. Had a spinach/kale/edemame/carrot/peas salad, and a couple more dates (see above post re: dates). All in all, a good day!

Tuesday, September 24, 2013: Upper Body Day Trained with trainer, who gave me a nice workout, as follows: 1. Decline Bench - 4 x 10 @ 165lbs 2. Bent Over Row - 4 x 10 @ 65lbs 3. Assisted Pullup - 4 x 12 @ 30lbs assistance 4. Dips - 4 x 12 @ bodyweight 5. Burpee to Front Raise - 4 x 10 @ 50lbs 6. TRX Tricep Extension - 4 x 12 @ bodyweight 7. Incline Supinated Curls - 4 x 12 @ 40lbs Felt great to get back in with the trainer today, and like a lifetime since I had been to the gym (except that my last time there was Saturday). I ordered some suspension trainer bands (not TRX - too expensive), so I am excited to incorporate those into my home-gym training. I have yet to jump into the vegan cheese book (no rejuvelac on hand, too busy to make some at home), but I did go as far as to buy some nutritional yeast which tastes freaking AWESOME on basically anything, including the air in my mouth. I also picked up some pitted dates to try out as a pre-workout snack (along with my standard apple). They are so good though, and satiate that need for sweets that I believe is just part of my personal heritage that I hope I don't overindulge (can't have just one!). I also picked up a couple extra pounds over the weekend, but am down at least one as of today. Looking forward to dieting those away since I'll be on a trip to Madison, WI this weekend for my birthday. Anyone reading this from there? Maybe you have some tips? Definitely headed to New Glarus to pick up some of their ridiculously delicious beer. I'm excited! Had some leftover Southwest Veggie Soup for dinner.

I left a reply from earlier, but it didn't post for some reason... So I'll paraphrase... I lost a ton of weight quickly mostly due to diet and regular exercise. Once I got to about 70lbs lost, I had a helluva time losing the next 25 or so (Started at 248, now 162). I would recommend buying an inexpensive digital food scale, weighing what you eat, and knowing how many calories you are consuming. As for training, if you are hitting the major muscle groups regularly, and working at a good pace to keep your heart rate up, I don't think cardio is all that necessary. It certainly helps though, if you want to be more well rounded (as an athlete, that is). I would recommend changing your training up every four to six weeks, so you aren't bored, and so there is little opportunity for muscle memory. Plus, new exercises are fun!

Thanks for the reply again. I've actually since increased my caloric intake, as I think you were right about possible starvation. I arrived at a point where I was actually unable to finish some of my workouts, or would have barely enough energy to finish. I've added in a few hundred more calories per day, and cut out almost all processed foods. Feeling much better now, and hopefully will start to see some gains in the near future. Thanks again for the input.

Saturday, September 21, 2013: Full Body Day 1. DB Bench - 3 x 12 @ 140/130/130lbs 2. Bent Over Row - 3 x 12 @ 50lbs 3. Front Raise - 3 x 12 @ 15.5lbs 4. Squat - 3 x 12 @ 225lbs 5. Deadlift - 3 x 12 @ 135lbs 6. Assisted Pullups - 3 x 12 @ 45lbs assistance 7. Decline Bench - 3 x 12 @ 135lbs 8. Mecidine Ball Side Slams - 2 x 10 @ 12lbs 9. Mecidine Ball Plank - 2 x 60 seconds I love Saturday lifting. I get to take my time, there are relatively few idiots in the gym going military press/bodyweight squats in the squat rack (who the F started this trend?). Plus, I try to do heavier weights and more sets than during the week because I know that I'll indulge in a few beers tonight. Good news is that, despite increasing my caloric intake, I have maintained my weight (or even lost another pound this week). I need to get a better assessment on my bodyfat%. Really though, I have changed my goals to just seeing more muscle development. Caught a segment on the news that was talking about obesity epidemic, and other NCD's (non-communicable diseases) like diabetes, hypertension, heart disease etc. It was both great to see a news program advocating the consumption of more fruits and vegetables, but equally annoying to not hear the words "a vegan lifestyle is the best health decision you can make. Stop being afraid, or unreasonably biased, and give it a try. It is NOT "hard" like you think." I can't wait until it is entirely commonplace. Not only for my sanity, and for the health of others, but also for the animals. Came home and made this awesome lunch, which I call "Standing Indian Chili." What do you think?

Always good to add a W under the belt. Did I ask you what position you play? I was always left side defender. I really miss playing soccer, but I think this town is too big to find a league that is not super competetive. I don't need to be getting beat up or stepped on with screw-ins anytime soon. What beers have you been drinking lately? I tried some Firestone Walker Oaktoberfest the other day which was absolutely delicious.

Nice dude! What an awesome compliment! I really have to give it to my trainer for building my exercise vocabulary, as it were. I'd say that is the main justification for the expense, at least for me. I bet he has taught me enough to do a couple months of training without ever repeating an exercise. I like to do circuit training because I feel like it keeps things short, and the intensity high. When you say modify the weights, do you mean heavier, or lighter? I wish I could go heavier, but I guess I'm not being patient enough. Thanks Dylan, for commenting. Chris

So, there are a lot of recommendations out there, and these above are both good. How much do you weigh, and what would you like your weight to be? If you know that much, the rest is pretty simple. To lose weight, your calories burned must be higher than your calories consumed. You can do this one of two ways: (1) eat fewer calories than your maintenance; or (2) eat at maintenance (or below for added benefit), and exercise. At first you will lose weight quickly, mostly fat and water, but you will also lose muscle. To counteract this, you need to spur muscle growth by increasing your protein intake. You can get obsessive about your calories, and macronutrients (for example, my trainer recommends a 50/30/20% split for protein/carbs/fat. Get yourself a journal, or if you're like me, make a spreadsheet where you can log everything you eat. http://www.calorieking.com is a great resource for finding the nutritional information on basically any food you can think of. As for training, interval training is touch, and could be dangerous if you just jump into it with no foundational training skills... BUT BUT High Intenstity Interval training (aka HIIT, See Insanity, P90X) is an excellent tool for losing weight quickly. If I were you, I would focus on building a solid foundation with weight training, no more than 4 days per week, with one of those days devoted to cardio. Split your workouts in a way that makes them simple, and enjoyable. One example may be: Monday: Weight Training - Upper Body - Focus on Chest, Upper/Middle Back, Arms Tuesday: Weight Training - Lower Body - Focus on Legs, Lower Back, and Core Wednesday: Rest. Thursday: Cardio Day, and add some core training. Friday: Rest. Saturday: Full Body Training - Choose eight exercises, using heavier weights, and do three to four sets of each (Two for each of Chest, Back, Arms, Legs, Core) - also, this is the day I would use as my cheat day (see below). Sunday: Rest. This is pretty much what I do, except for I don't do a cardio day (though I freakin should!)... I do a whole core day instead. If you want to add some cardio to each day, pick something simple to get your blood flowing. I like jump rope. It's a full body exercise, and you can do it for a couple of minutes without totally draining your energy. Food: Eat whole foods, avoid too much processed stuff (tofu, seitan), no candy/beer/garbage food. Eat fruit - you need carbs to do your workouts. Protein builds muscle, but it is garbage for energy for workouts. But, one day per week, I would reward yourself - aka a cheat day. Since you might be cutting your calories (I cut by about 1000 per day for six months, and lost 80 pounds), your metabolism will slow down (some call it starvation mode). Thus, eating above your maintenance one day per week can work to "trick" the body out of "starvation mode." Does it work? Maybe, but you'll also go crazy if you don't let go of the ropes every now and then. Weigh yourself in the morning, and not the day after your cheat day. Repeat after me: Not the day after your cheat day. And don't freak out if you gain a pound over the weekend - you're human, in a modern world, and it's probably water anyhow. Rest: Make sure you rest, sleep a lot, more than normal. The body needs rest way more than we realize, and if you have anything resembling a regular life, I'm willing to bed you don't get enough sleep. So, I guess that's what I would do. In sum: 1. Diet - cut calories by 500 each day (3500 per week) in order to lose 1 pound per week. Don't exceed a deficit of 1000 cals per day, eat clean, wholesum stuff (greens, peas, beans, decent protein powder, fruit), do not neglect carbs. Be patient. 2. Exercise - Train hard, and with variety. Build a foundation, and then progress. Be patient. 3. Rest - Sleep, dammit! And be patient. Good luck. PS. If you need a resource for exercises, check out my training journal, or http://www.exrx.net is a great resource. And start your own journal so we can follow along. Now get in there and tear it up! Chris

Thursday, September 19, 2013: Full Body Day 0. Jump Rope - 2 minutes 1. Pullups - 2 x 12 2. Stability Ball Diamond Pushups - 2 x 15 3. SitUp Vup - 2 x 20 4. Stability Ball Pike - 2 x 12 5. Overhead Press on Stability Ball - 2 x 15 @ 50lbs 6. 5 For 5 - 2 x 6 (35 pushups + 35 rows each set) 7. Supinated Curls/Hammer Curls - 2 x 12 @ 50lbs 8. Overhead Tricep Press - 2 x 12 @ 35lbs Trainer bailed on me again today (sick) so I just trained at home. I like flying solo, but sometimes I find that it is easier to give up mid-session if I find anything remotely nagging about the circuit. Felt pretty queasy again during training; almost like I stood up too fast, or that I'm a little hungover... Maybe that means dehydration? I wouldn't be surprised. Had the last of the chili I made on Sunday - probably nearing its end of life anyhow. In addition to ordering a smattering of PS3 games (GTAV, Absolution, Black Ops II), I ordered this artisan vegan cheese book, which arrived today! http://www.amazon.com/Artisan-Vegan-Cheese-Miyoko-Schinner/dp/1570672830 I am really REALLY excited to try some (all) of the recipes. I mean REALLY REALLY EXCITED!!!! I'm going to look like this: only with cheese. I'll be sure to post some pictures. What do you people think about this development!?!?!?!??! Regarding number 5, I think I have the wrong name for this... What I'm doing is, while laying on the ball (or bench), holding a dumbbell over my chest with a diamond grip, lower the weight behind my head, raise it back to the starting position... Anyone know the proper term for this exercise??

Wednesday, September 18, 2013: Leg Day - Training @ Home 0. Warm Up - 2 minutes jump rope (I really need to start doing something different for cardio) 1. Front Squats - 2 x 15 @ 70lbs 2. Side Lunge - 2 x 12 @ 70lbs 3. Stability Ball Leg Bridge - 2 x 20 @ Bodyweight 4. Angle Lunges - 2 x 12 @ 50lbs 5. Box Side Steps - 2 x 15 @ 50lbs 6. Walking Lunges - 2 x 24 @ 50lbs 7. Bulgarian Split Squats - 2 x 12 @ 50lbs 8. One Leg Dead Lift - 2 x 12 @ 35lbs Honestly, the Bulgarian Split Squats are just murder. Is there anything more challenging( aside from maybe pistol squats)? Felt pretty good about this one today, but still a bit queasy during training. I'm pretty curious why I feel that way, as I am usually pretty up for the task (not a task, but an adventure!). Feels almost like heartburn + nausea; even though I make sure to eat at least an hour before training, and to drink water throughout. I'm sure it will pass in time. Really looking forward to the weekend. Going out for vegan pizza, and some tasty craft beer. I was super pumped to step on the scale this Monday and find that, despite my indulgence last weekend, I didn't gain any weight. Perhaps that's because I've been eating a bit more overall, or that I've loosened my grip on my calorie restriction. Either way, I'll take the stagnancy over increase.

Wow man, those are some pretty big numbers for such a small space! Nice work though, and I hope everything works out for you and your mom. At the least, I admire your perseverance. NO LEGS?!?!

When you say "lab" do you mean computer, or science? If the latter, I have an old friend who worked in the NWU science labs (I believe), along with her sister. She recently moved though, to Cleveland (again, I believe). Maybe that is a good enough description without mentioning her name specifically. Nice workout the other day. I think its easy to fall into something that feels comfortable, and I guess that's ok to do if you force yourself to mix it up now and then; diet included. Now that you mention it, I might have to go pick up a copy of GTAV. I haven't bought any new games in years, and my birthday is right around the corner, so I'd say it is justified. Edit! My friend moved to Ann Arbor, MI... Just to clarify.

Tuesday, September 17, 2013: Worked with the trainer today, did a lot of complex exercises, and all compound movements. Can't really remember the names of them, or even if they had names. What was worse is that I crapped-out on the last five minutes of the session. I felt really queasy for some reason, and decided to throw in the towel. Took me about an hour to overcome once I got home. I hated having to quit, but at least it was in the last few minutes. Some of the exercises we did were: 1. Squat - Curl - Shoulder Press - 2 x 15 @ 50lbs 2. Side Plank with Knee Driver - 2 x 20 3. Side Plank with Oblique Crunch - 2 x 20 4. V-Up with Feet on Stability Ball - 2 x 25 + 10lb medicine ball overhead 5. Good Mornings with Lateral Raise - 1 x 15 @ 25lbs (these were brutal, and irritated my rotator cuff so we only did one set) 6. Squat to Front Raise to Curl - 2 x 15 @ 40lbs 7. Wall Sit with Medicine Ball Front Raise & Toss - 1 x 15 @ 10lbs 8. Stability Ball Mountain Climbers - 1 x 15 each leg It really annoys me that my body gave up on me, plus I'm not even sore today, so I wonder if I made any gains out of that session at all. It was nice, however, to learn some new exercises. I've always felt that was a huge benefit of training with someone. I think it would be cool to start a section of this forum that just lists exercises (sort of like exrx.net). We could section it by muscle group, and then maybe by type of exercise (aerobic, anaerobic). What do you think? Came home and had some chili that I made the other day... I'll post the recipe when I have more time. I love chili.

Wow, quite a workout there! I like to hit up the chest machine every now and then, mainly because the tracking on the machine really forces isolation. Nice work!

Thanks! I've really been trying to add variety into my routines, though I do have some favorite exercises that I just can't seem to pass up. (See Overhead Press). That lunch was delicious, and so simple! If you are interested, the ingredients were: English peas, green beans, kale, whole garlic cloves (all steamed), and then added in some of these vine ripened tomatoes that I picked up at the farmers market. I actually didn't add anything else by way of spices. It's funny you mention undereating, as that is what I have been doing for a long time, I believe. I've been restricting myself to approx. 1600 - 1800 calories per day, which is about 800 - 1000 calories below maintenance for me. Pretty sure my body has entered starvation mode, as my weight has leveled off, and I haven't been dropping any fat for a few months now. I suppose it is time to add more calories, but make sure they come from nutrient rich ingredients. I saw your post about stuffing yourself with fruits and veggies to satiate cravings, and thought it was spot on. The funny thing is that, even when I do crave chocolate, and indulge, I always end up craving fruit almost immediately thereafter. Just shows that our bodies know more (and better, apparently) than our brains. Thanks for posting!

Saturday, September 14, 2013: Upper Body + Squat/Deadlift Day in Giant or Super Sets 1. Bench Press 3 x 15 @ 135lbs 2. Single Arm Row 3 x 12 @ 50lbs 3. Overhead Press 3 x 15 @ 50lbs 4. Squat 3 x 12 @ 225lbs 5. Wide Leg Deadlift 3 x 12 @ 90lbs 6. Decline Bench 3 x 12 @ 135lbs 7. Assisted Pullups 3 x 12 @ 40lbs assistance 8. Curls Circuit (Bruce Lee, Chin Dusters, Supinated) 3 x 12 @ 25lbs* 9. Standing Arnold Press 3 x 12 @ 25lbs* Felt pretty good today, even though I ate more than usual last night. Lately I have been feeling hungrier and hungrier each day; kind of always hungry, actually. In fact, it has made me reassess my diet altogether, in that I think I should be eating more. What a concept, right? It's tough because after losing so much weight, I have this fear of gaining it all back again. But I guess if I keep training hard, it won't matter much anyhow. Came home from the gym and made this for lunch. It was amazingly good!

Thursday, September 12, 2013 Core Day Trainer bailed on me, so I was left to fend for myself at home. No matter, I cranked out a quick circuit of improvised core work, such as........ 0. Warm Up - Jump Rope 2 minutes 1. Sit Up V-Up x 20 2. Side Plank w/ Rotation x 15* 3. Stability Ball Pike x 15 4. Stability Ball Crunches x 25 5. Hanging Knee Raise x 15 6. Burpees x 15 7. Floor Leg Raise x 15 8. Plank x 70 seconds - Rest 60 Seconds - 9. Weighted Crunch x 15 @ 35lbs 10. Side Bends x 20 @ 35lbs* 11. Stability Ball Knee Drivers x 15 12. Stability Ball Crunches x 25 13. Hanging Knee Raise x 15 14. Butt - Up (start in plank position, drive the butt up into the air, return, repeat) x 15 15. Floor Leg Raise x 15 16. Plank x 70 seconds Done. Honestly, I didn't feel like training today at all, but I thought I would get something in, even if only for about 30 minutes. I ate dinner (crunchy kale salad w/ lentils) while typing this out, so I can't provide a picture. I'm really ready for this week to be over, and the best part is that the temps are dropping rapidly! I've noticed that I get about 30 views per post so.... Who reads this thing anyhow? It would be awesome if you said hello, and offer up some pointers if you have them!

Bummer to have to bow out at the last minute, but looks like you've made some solid gains. Looking really lean!

They exercised in the movie, right? Maybe do some of those? This might be instructive: http://www.muscleandstrength.com/workouts/pain-gain-dwayne-johnson-mark-wahlberg-workout (apologies for referencing the non-vegan version of our forum). Also, eat... And then eat some more.... And some more... And then some more. And then have a snack.

Tuesday, September 10, 2013: Lower Body Day... It's also hot as hell outside, which I absolutely despise. However, temperatures are only supposed to reach 64* on Thursday, which will be welcome, and well received. Worked with trainer today, who was upset about some test results for practice tests in attempting another certification for himself. Thus, I felt the circuit to be an act of vengeance. 1. Walking Lunge + Figure 8 + Knee Raise x 12 each leg - Holding 15lb medicine ball above head, lunge forward, pass ball between legs, stand and drive opposite knee up, returning ball above head; repeat. 2. Reverse Lunge on Step with Knee Raise x 12 each leg @ 15lbs medicine ball 3. Side Lunges x 12 each leg @ 70lbs Kettlebells (brutal) 4. Deadlift x 15 @ 145lbs 5. Squat to Trunk Twist x 10 each side @ 45lb plate 6. Burpee to Box Jump x 15 7. Cone Jumps (about 3' apart, going for height) x 60 seconds 8. Mountain Climbers x 60 seconds Rest 2 Minutes Repeat. I just know those side lunges are going to kill me tomorrow. I should probably get some walking in, but there is nothing worse than sweating in a fucking suit and tie. Fuck this weather. In a really shitty mood tonight too as I discovered a lump in my dog's neck. Probably just a swollen lymph node, maybe due to infection; or a cyst; or something else.... Hopefully not lymphoma. I really don't need another reason to lose faith in the universe. She's already had such a troubled medical past (one eye, blind, epilepsy), it just wouldn't be fair. Honestly, losing her will be like losing my first born, as she is my first dog as an adult (and the apple of my eye). Headed to the vet early Saturday morning. Ready for this week to be over, and for this heat to fuck off forever.