Week 12 Day 3

In order to save time I worked out at the local town hall. It is where I run in the winter because they have a nice indoor track.
Unfortunately they only have machines and a smith. So I did my squats and bench presses in the smith and I used a funky curl bar for rows and a proper roman chair for the dips - that was interesting. I have been using two chairs to dip in the middle of.

Age 35
5'7"
186
11.7% BF

Workout A

Front Squats: 45x2 / 95x5 / 115x5 / 135x5

145: 5/5/5/5/5

Much easier than the real deal, I see why we should stay away from these.

Bench Press: 45x10 / 135x5

160: 5/5/5/5/5

Row:

155: 5/5/5/5/5

Dips:

10/5/2

Overall it was a good experience. I got to workout, and I would not have been able to otherwise. So big score on my part. The other part that was cool was it was my first time in a gym, with other people around. There were some young kids and I could see that they were a bit taken aback by my squats. Then when I did rows I got a lot of respectful nods.

There was a young woman in the gym doing weighted split squats. She was attractive. But more to the point she had a training log, as did I. I thought it was cool because there were a bunch of kids in there doing dumbbell curls and whatnot, but the two elders were doing squats and other compound exercises and keeping a log. I felt good. Plus it was the first time I saw myself in the mirror during a workout. During my rests, I would catch a glimpse of myself, and for the first time I actually think I look good. My wife has admitted to being more attracted to me than ever before, or at least since we first got together. She proved that to me last night - I am still smiling!

My diet has strayed from the strict code, I have been a little heavy on the carbs and diet colas. My stats are staying in range, but mentally I am not happy about it. I think I am just going through a phase. It has been a real challenge keeping my schedule straight. Since the Nanny started, I have actually had less time to get the job done than before. Plus I am out of town nearly every weekend, which makes my diet hard to keep up and my sleeping is out of whack. We often come home super late on Sunday. This means I missed my Sunday WO, monday I am too tired, Tuesday I work out, but I have to get up at 4am. Thursday is hit or miss because it is impossible for me to get to bed by 9 on Wednesday night. Anyway - I'll get through it, it is just going to take some dedication like before. I have to make it known that my workouts are non-negotiable. For example the other day Kelly was on me about getting home at a certain time, and I pretty much stated that I would be home after I ran and that I WAS NOT missing my run. When I make it that plain, there is no room for argument.

Enough of my rambling.

Cheers,

Scott

Week 12 Day 2

Week 12
10/21/08

5'7"
Age 35
185lbs
11.7% BF

Workout B

Front Squat: 95x5 / 115x5 / 125x5

140: 5/5/5/5/5

OHP: 45x5 / 95x3

105: 5/3/3/3/3

Rack Pulls:

215: 1x5

Chin ups: 5/5/5

Post berry-broccoli smoothie

Will run after work.

Nice!

Week 12 Day 1

Day 1 - Sunday 10/19/08

Workout A

age 35
5'7"
184.6
11.7% BF

Front Squats: 95x5/ 115x5 /

135: 5/5/5/5/5

Bench: 45x10 / 135x5

155: 5/5/5/5/4
Tired

Row:

135: 5/5/5/5/5

Dips: (BW)

10/10/5

Once you start the fat burning....

So...I took nearly 3 weeks off from lifting, and cardio. I ate reasonably well, but had a few more cheat meals than usual. I was on the road for 3 days and could not really help. I also ate way too little and expected to get back and find out that I was heavier with a few ticks in the old body fat percentage.

WRONG!!!!!

I went down to 184.6 and 11.5%!!!

I will still say that the Accu-measure single pinch reading is not entirely accurate, but nonetheless it shows progress. I doubt I am truly only 2% points away from single digits, simply because I still have little love handles and a ponch - but wow, it makes a big difference.

I need to buy new clothes because my pants don't fit anymore. NONE OF THEM!!!!

I went down from almost a 40" waist to a comfortable 34"!!!

I hope to get down to a 32" and 170lbs before I start to eat to gain lean mass.

My 30 day goal right now is 175lbs, body fat can stay.

Since we took the kids out of daycare and got a nanny, my schedule is all out of whack. I still have not been able to get a handle on it. I am also out of town every weekend in October, so that is adding some variables that I cannot control. But I am trying:

I eat a good breakfast before the shoots and I manage to get in a swim or a treadmill run if we are at a hotel that has these things.
I do a HIIT version of push ups before dinner and I try and make sure we avoid the crap restaurants, although I did splurge and have a few rum & diet cokes with my bloomin onion. Sometimes fried crap tastes good. But I still opted for the 6 oz steak with broccoli and a salad, no fries or potatoes.

Keeping my values in tact while still sampling life can go a long way without taking those awful steps back.

Shaun wet his bed last night, so getting up at 4 to workout was not an option after having to get up at midnight to take care of that.

Well - more later, thanks for your support. It is off to Albany for more cheer leading...

Week 11 Redux Day 1

OK - so out of extreme desperation, I worked out and ran today. I decided to be late to work because it was now or yet another week would have gone by. It is so easy to fall back into old bad habits. So after a much too long hiatus, here are today's numbers.

Week 11 Redux
10/15/08

Age 35
185lbs
Need to take a new reading for BF%
5'7"

Front Squats:

95x5 / 115x5 / 125x5 / 135x5 / 140x3

OHP:

45x5 / 65x5 / 95x3

105: 5/3/3/3/

Rack Pulls:

205: 1x5

Pulls:

6/4/3

Cardio was only 15 minutes. Guess I will have to work back up to the 35 minutes.

Post WO meal was the dearly missed broccoli berry smoothie, with a Tbsp of peanut butter, yum!