Knee Push-ups 30/25 (50/50)
Chair-assisted Pull ups (2 legs) 10/7 (20/20)
Assisted Squat w/ Bar 50/50 (50/50)
Elevated Jackknife Press 15/15* (25/25)
Elbow/Knee Plank 90/60 (90/90)
Elbow/Knee Side Plank (L) 45/45 (45/45)
Elbow/Knee Side Plank (R) 45/45 (45/45)
*Shit form.
Looks like I can progress to the next level of squats
7/17/2012
7/13/2012
LHT Session 2
Exercise: Reps/Reps (Target/Target)
Knee Push-ups: 26/15 (50/50)
Chair-assisted Pull-ups (2 legs): 10/6 (20/20)
Assisted Squat w/ Bar: 50/50 (50/50)
Elevated Jack-knife Press: 14/13 (25/25)
Elbow/Knee Plank: 57*/52 (90/90)
Elbow/Knee Side Plank (L): 30*/32 (45/45)
Elbow/Knee Side Plank (R): 45/35 (45/45)
*Changed from Hand/Knee to Elbow/Knee, as I found my shoulder and wrist were hurting.
Knee Push-ups: 26/15 (50/50)
Chair-assisted Pull-ups (2 legs): 10/6 (20/20)
Assisted Squat w/ Bar: 50/50 (50/50)
Elevated Jack-knife Press: 14/13 (25/25)
Elbow/Knee Plank: 57*/52 (90/90)
Elbow/Knee Side Plank (L): 30*/32 (45/45)
Elbow/Knee Side Plank (R): 45/35 (45/45)
*Changed from Hand/Knee to Elbow/Knee, as I found my shoulder and wrist were hurting.
7/10/2012
Mark Sisson is kicking my ass.
So diet time again. Or no...actually working out time again, with a moderate eye on my diet. I'll eat more or less what I feel like, but not confuse boredom with hunger.
I had been doing some moderate exercise, but just how moderate was demonstrably revealed to me after my first "Lift Heavy Things" workout as prescribed by Mark Sisson's "Primal Blueprint Fitness." After doing an assessment last Friday, today was my first actual work out.
At the lowest level, the workout shoots for the following goals:
2 cycles of:
50 on-knee push-ups
20 chair-assisted pull-ups (2 legs)
50 bar-assisted squats
25 elevated jackknife presses
90-second hand/knee plank + 45-second per-side hand/knee side plank
Once I can do that number each cycle, I can move on to the next, harder version of the exercise. I'll stress that this is the LOWEST level. There are no exercises easier than this. Here were my results (cycle 1/cycle 2)
20/15 on-knee push-ups
8/5 chair-assisted pull-ups (2 legs)
44/20 bar-assisted squats
15/8 elevated jackknife presses
54/34-second hand/knee plant + 37/27 and 37/27-second hand/knee side plank
Right now, I feel totally blasted, and kinda happy that I only have to do this twice a week.
I had been doing some moderate exercise, but just how moderate was demonstrably revealed to me after my first "Lift Heavy Things" workout as prescribed by Mark Sisson's "Primal Blueprint Fitness." After doing an assessment last Friday, today was my first actual work out.
At the lowest level, the workout shoots for the following goals:
2 cycles of:
50 on-knee push-ups
20 chair-assisted pull-ups (2 legs)
50 bar-assisted squats
25 elevated jackknife presses
90-second hand/knee plank + 45-second per-side hand/knee side plank
Once I can do that number each cycle, I can move on to the next, harder version of the exercise. I'll stress that this is the LOWEST level. There are no exercises easier than this. Here were my results (cycle 1/cycle 2)
20/15 on-knee push-ups
8/5 chair-assisted pull-ups (2 legs)
44/20 bar-assisted squats
15/8 elevated jackknife presses
54/34-second hand/knee plant + 37/27 and 37/27-second hand/knee side plank
Right now, I feel totally blasted, and kinda happy that I only have to do this twice a week.
11/15/2011
Wow! Memory lane.
My last post was a) from Japan, and b) about WoW, neither things of which I am involved with at the moment. Never mind that it was also from over a year ago (15 months maybe?).
Well, I guess with the plethora of time I have, I think I'll update this. Mostly random musings, which I usually do on Facebook. My friend and voracious blogger Rob seems to cross-post all the time.
So, what new? All my (very few) readers will know that I'm back in Canada. I am also currently unemployed, a fact about which I am currently ambivalent.
(Actually, not quite so ambivalent since seeing a recent credit card statement, and then paying said credit card statement, and then seeing its effects on my ever-shrinking bank balance. This has prompted me to a) get real and start tracking my finances, and b) re-evaluate my spending habits.)
Of perhaps more relevant news is my recent go at weight-loss. In the first two months of my return to Toronto, I fell into the very bad (for my health) habit of eating. A LOT. My routine was play games all day, and eat chips. Repeat for about 60 days.
No, certainly not good.
I suppose the major kicker was a photo taken for an application for my MA TESOL degree, which I hope to start in January. I have a mirror on my desk, which I use to check my teeth, trim nose-hairs, and other facial hygiene related things. As it's on my desk, I'm usually hunched a little forward, in FPS mode. This means my chin is out, which pulls the fat on my neck back. HAHA! NOT FAT!
Then of course I took a picture, in which I must stand tall, shoulder back, chest slightly out. This is the more realistic representation of me, and wow it was apparent just how fat I had become.
To give a concrete example, when I left Japan, I was probably clocking in around 97 kg. In the two months that followed, my weight went up to 103 kg. All that was pure fat.
AND IT SHOWED! Did it ever show!
I'll estimate that I was consuming between 2500 to 3500 calories a day, and the only exercise I was getting was with a keyboard and mouse.
At the beginning of November, I decided that I would begin my dieting. The old adage of eat less move more is ever my guiding principle, so the first thing on my list was to limit my caloric intake. I am now on a diet of 1800 calories a day, excepting Sundays which is my cheat day.
At the beginning, I was hard-pressed to keep to this limit. I knew immediately that I would have to cut out all the junk food. I also cut out the majority of my carbs at dinner. Lunch is almost always a 6-inch Subway sandwich.
Yes, I am on the Subway diet, and it's working.
My initial problems were hunger. I don't think there's any real cure for this but to wait until your stomach gets smaller. Now into my 3rd week of dieting, I find that I can easily to till 1 or 2 in the afternoon before getting REALLY hungry. Plus, the Subway and soup fill me up pretty good.
Next on my list was tracking what I ate. If anyone reading this is serious about losing weight, I seriously suggest this. Search this blog for dieting posts, and you will most certainly find that doing this was a key component for me for losing weight. Now, the fact that I keep rebounding is another thing entirely, but the fact remains that this is a weight-loss tool par excellence.
Next consideration is exercise. I am living a fairly sedentary lifestyle, with no work to burn calories. That's bad. Initially I started doing just push-ups (inclined, girly-man push-ups because I am weak). It didn't last long because I was doing them only semi-regularly (like every time I went upstairs), and soon they disappeared entirely.
Oh how I wish I had shipped my Bowflex dumbbells from Japan!
I toyed with the idea of buying them again here, but the price-point always seemed too high. But instead, my eyes turned to kettlebells.
Right now, these things are rocking my world.
Small, versatile, and a good weapon in a pinch!
OK, maybe not the weapon part. But the idea is bafflingly simple and perfect for my situation. Generally speaking, my routine will involve carrying them up stairs (modified farmer's carry), swings, and either shoulder presses, chest presses, or cleans.
Alright, enough blathering. What are the results? Sadly, I left my Tanita Body Fat Weight Scale at home, and all I have here is a crappy (but stylish) digital bathroom scale.
There you go. Where as previously I had done a crazy caloric restriction (which unsurprisingly led to massive weight-loss), I'm doing a more modest 3-4 pounds per week, or about 1.5 kg a week. So far so good. I went from a start weight of 101.3 kg, to my current 97.9 in about 2 weeks. I plan on keeping this up until I hit my personal best of 85 kg, at which point I'll re-evaluate my goals/lifestyle.
Phew, long ass post. Next ones will be shorter, I promise ;)
6/27/2010
1/27/2010
Me is hungry
It's been a while since I did any blogging.
Last year was an interesting year for me, what with the root canal, wisdom tooth pulling, and cataract surgery and all.
But last year I also saw myself beginning to rebound in weight.
There were plenty of excuses I gave for this; I was too busy, Jon was no longer my neighbor, I wasn't THAT much heavier etc. etc. Well, like most things, there's some truth to all this, and some things that are just me ignoring the elephant in the corner.
Addressing the first of these, I really WAS busy. The combination of the wisdom teeth and the cataract surgery sandwiching my preparations for midyear seminar is what really did it. During that short 2.5 month period, due to a pressing need to catch up on work, I left work more times after 6 than my previous YEARS combined. Needless to say, my diet rapidly degenerated into whatever I felt like eating at Mini-stop, or even worse, grabbing myself a double quarter-pounder at Micky Dee's.
Jon, who wrapped up his last year on JET, moved away from the apartment. While still living in Fukuma, the idea of biking to his new place after work, working out, then biking back to my place, didn't really seem to jive. So gone were my days of going to the gym 4 times a week.
Well, the time after mid-year and before I went back home for the holidays was a party-filled affair, with more than it's fair share of beer and other liquors. And going home for the holidays was of course a treat, but I also fell into the vacation mentality, indulging my every fast-food whim.
Thus the result of about 8 months of neglect, in which probably 80-90% of the damage occuring in the last 3 months of that time, was an increase in weight from my all-time best of 85 kgs to 96 kgs this January, or about a 24 pound increase for those of you who are metric-phobic.
I knew I had gained weight. Any of my recent Facebook pictures proves that. Returning to the limelight were the all-stars, my gut and my double chin. Like I do every year, I made a resolution to lose weight.
I made this same resolution last year, but I pretty much didn't go through with it. After all, I was still working out. In a very real sense, I didn't need to watch what I ate as much.
But by August, with Jon gone from the apartment, my motivation to go to the gym dropped like a stone. I was still eating like shit, and so the inevitable creeping back of that band of fat around my torso and legs became evident. Shirts were tighter around my chest again. I went up a belt hole. My airsoft gear needed to be readjusted.
Fucking hell.
Well, I'm back in the saddle again, as it were, and dieting pretty hard. Though the gym hasn't made a return to my life, I now walk to school and back every day. I've also limited myself to a 1700 kcal diet (or as close as I can get to that), with, again, a cheat day on one of the weekend days.
Recording what I eat has also returned. But rather than a notebook I carry with me, as I did during 2008, I now track my progress on www.livestrong.com. Yes, this is the Lance Armstrong website.
Well, I'm happy with the results. Again, motivation is a huge factor, and this is one area where, for me at least, using the website is of real benefit. My morning routine involves me weighing myself first thing. I then head over to the computer and input that data into the website.
Well, what can I say. This is working! Not only that, but seeing a measurable amount of progress helps me out when that Big Mac looks REALLY good.
The initial loss is probably the most recently acquired fat, and the shock of going from a 2700 - 3500 calorie a day diet to a 1700 calorie one. I theorize that this is my "Canada" fat. I'm now chipping away at the, September to December fat, and on average going down about 200g a day.
My immediate goal is to get my weight down to 85 kgs, my personal best, a goal I'm hoping to hit before the end of February. My mid-range goal is to get to 80 kgs, hopefully by the time summer rolls around. Ultimately, my end goal is to get my BMI to under 25, and take myself out of the obese category.
Let's see what happens...
Last year was an interesting year for me, what with the root canal, wisdom tooth pulling, and cataract surgery and all.
But last year I also saw myself beginning to rebound in weight.
There were plenty of excuses I gave for this; I was too busy, Jon was no longer my neighbor, I wasn't THAT much heavier etc. etc. Well, like most things, there's some truth to all this, and some things that are just me ignoring the elephant in the corner.
Addressing the first of these, I really WAS busy. The combination of the wisdom teeth and the cataract surgery sandwiching my preparations for midyear seminar is what really did it. During that short 2.5 month period, due to a pressing need to catch up on work, I left work more times after 6 than my previous YEARS combined. Needless to say, my diet rapidly degenerated into whatever I felt like eating at Mini-stop, or even worse, grabbing myself a double quarter-pounder at Micky Dee's.
Jon, who wrapped up his last year on JET, moved away from the apartment. While still living in Fukuma, the idea of biking to his new place after work, working out, then biking back to my place, didn't really seem to jive. So gone were my days of going to the gym 4 times a week.
Well, the time after mid-year and before I went back home for the holidays was a party-filled affair, with more than it's fair share of beer and other liquors. And going home for the holidays was of course a treat, but I also fell into the vacation mentality, indulging my every fast-food whim.
Thus the result of about 8 months of neglect, in which probably 80-90% of the damage occuring in the last 3 months of that time, was an increase in weight from my all-time best of 85 kgs to 96 kgs this January, or about a 24 pound increase for those of you who are metric-phobic.
I knew I had gained weight. Any of my recent Facebook pictures proves that. Returning to the limelight were the all-stars, my gut and my double chin. Like I do every year, I made a resolution to lose weight.
I made this same resolution last year, but I pretty much didn't go through with it. After all, I was still working out. In a very real sense, I didn't need to watch what I ate as much.
But by August, with Jon gone from the apartment, my motivation to go to the gym dropped like a stone. I was still eating like shit, and so the inevitable creeping back of that band of fat around my torso and legs became evident. Shirts were tighter around my chest again. I went up a belt hole. My airsoft gear needed to be readjusted.
Fucking hell.
Well, I'm back in the saddle again, as it were, and dieting pretty hard. Though the gym hasn't made a return to my life, I now walk to school and back every day. I've also limited myself to a 1700 kcal diet (or as close as I can get to that), with, again, a cheat day on one of the weekend days.
Recording what I eat has also returned. But rather than a notebook I carry with me, as I did during 2008, I now track my progress on www.livestrong.com. Yes, this is the Lance Armstrong website.
Well, I'm happy with the results. Again, motivation is a huge factor, and this is one area where, for me at least, using the website is of real benefit. My morning routine involves me weighing myself first thing. I then head over to the computer and input that data into the website.
Well, what can I say. This is working! Not only that, but seeing a measurable amount of progress helps me out when that Big Mac looks REALLY good.
The initial loss is probably the most recently acquired fat, and the shock of going from a 2700 - 3500 calorie a day diet to a 1700 calorie one. I theorize that this is my "Canada" fat. I'm now chipping away at the, September to December fat, and on average going down about 200g a day.
My immediate goal is to get my weight down to 85 kgs, my personal best, a goal I'm hoping to hit before the end of February. My mid-range goal is to get to 80 kgs, hopefully by the time summer rolls around. Ultimately, my end goal is to get my BMI to under 25, and take myself out of the obese category.
Let's see what happens...
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