TRX - W9D1

After some weight loss today (down to 276.3 - 16Feb14 I weighed 297.4 -- about 22 weeks and 22 pounds) and yesterdays workout I was a little more motivated.

Today's workout was almost the same as yesterdays.  I probably should've looked ahead.

Pike -- no problemo.  10 was a little rough, but I made it happen
Pull-up -- 5.  A little more difficult.  I spread my legs wide so I wouldn't use them to push myself up.
Incline Press -- 6 each leg and one each leg at level 3 (both legs off the ground)
Power pull -- very easy
Y Deltoid Fly to T Fly -- I've done a lot of shoulder exercises in the last two days.  These started to get sore by the end
Hip Throw -- very easy
Body Saw -- not as easy.  I couldn't hold my plank anymore.  I had to go to elbows
Clock Press -- very easy
Burpees -- I didn't do these.  I was going to, but I don't like burpees.  I probably should do them sooner or later.
Biceps Curl (single arm) -- easy.  By the end, I was fatigued, but still pushed through.
Hinge -- much easier than they'd been before.

The frustrating thing about all of this is that 4Apr12 I weight 273.8 and later that summer I dropped to about 268 on 31Jul12.  That's two years ago and 8 pounds less than I am now.  That's really frustrating - if I'd managed to put myself first in 12 I could've been 246 instead.  I can't dwell on that and push regret.  I can vow that I won't let it happen again.  I've been working out and logging my actions for 91 days straight and I want to see progress.  I want to be stronger.  I want to be smaller.  I want to fit in an airplane seat.  I want to move like I remember moving when I was younger.  And one day, I want to have a shirtless picture taken with Stephen Amell, Jason Statham, Ryan Reynolds, and Chris Evans - because how cool would that be?

I've been struggling with weight for what seems my whole life (that I can remember of it) - when I got married in 1996 I weighed 170 and thought I was fat then.  I don't know why.  I remember crying the first time I topped 200 and then 215 and was sure the world was ending.  In Iraq, at 190 I thought it was horrific - but then after medications and jumping to 250, 260, and up I just felt... defeated.

Don't feel defeated.  Everyone wants to find that "magic pill" that will fix everything.  There isn't one... that doesn't stop us from trying.  It takes dedication and work (not always hard work).  The pounds come off slowly, but they come off.

TRX - W9D0

You read that right - D0 (Day zero).  I know it's Wednesday.  I should have started W9 on Monday; however, my motivation has been crap.  I did only one day from W8 and did 1/2 of round 1 W8D2 this morning and decided that I didn't want to.  I planned to just stop for the day and decided instead that I'd start W9D1 tomorrow.  Instead of just calling it quits for the day, I decided to do my own blend of workout today to see where my level is.

I'm going to list all of the exercises I did today and my "level" - when I started TRX I couldn't do any of these.  That, to me, also tells of progress.  I did two sets of each holding for a set time or as long as I wanted to.

Body Saw -- these were easy compared to the first time I did them.  At that time, I couldn't hold a plank and couldn't do the rocking well.  Eventually I went to more floor body saws - it's nice to know I can do these now for extended amounts of time.

Incline Plank -- I can do this move nearly vertical now and hold it for over 30 seconds.  The first time I did one I was barely able to get off of the ground and it took two tries to get the total 10 seconds I was supposed to hold it for.

Mountain Climber -- these were like the pike; a little rough.  Something I could certainly use more practice on.

Overhead Back Extension - easy.  I just did 20 to do them.

Pull up - I did the full seated pull-up where my legs are straight in front of me and I just use my upper body to pull my fat butt off the ground.  I did five of these.

Pike -- I haven't done a lot of these lately, I need to do more.  I felt a little weak and had to stop after three.  I continued on through 10

Plank -- I can hold the plank for a long time now

Plank Press -- I was able to do these with both arms at the same time and not stepping them up one at a time from the downward elbow-plank position.  I did 10 without a problem.

Side Plank -- I was able to hold the side plank for close to 30 seconds before I just said that was enough and decided to do another exercise.  I could've held it for a lot longer.

Incline Press -- I cannot do a "handstand" pushup.  As above the Incline Plank I can do near vertical.  I cannot do the incline press near vertical.  I have some horizontal play more in the planche range.

One of these days I'll do each of these exercises for time; holding them until I can't anymore.  Maybe Sunday?

I haven't scoured my previous journal entries for the quotes i had on these exercises when i first started, but I'll bet if you did you'd find a lot of soreness and notes that they were hard.

One other thing I noticed watching some of the street workout performances yesterday was that they all had Hugh Jackman bird legs.  Their upper bodies were ripped, but their lower body was like looking at toothpicks.  They spend so much time on bars they forget to do legs.  They're strong, don't get me wrong, but they are unbalanced in most of the cases I watched last night.

i need to do better

if you go back and look at my workouts over the last 10-11 weeks youll see that they are erratic.  ill workout monday then wed or something then not again til the next tuesday.  ive not noticed any lack of progress, just lack of interest.  i get frustratedby the workouts.  i start and then i just want to stop.  im worn out before i get very far in to the workout (which i think is related to sleep pattern and diet).  im much stronger than i was when i started the trx program so i cant complain about that.  i am just not pushing myself as hard as i think i should be.

i think im going to split trx into 2-3 times each phase coming at different meal times.  then a couple of times a day do supplemental workouts (like an additional set of side planks or planks or pikes etc) to get in some targeted strength for those areas that are especially weak.

i also want to increase some strength for some other positions (like planche) that cannot be achieved via trx.  i can get in some workouts but i cant improve my seated 'L' nor tucking my legs in and transitioning my les from in front to behind - so im going to build some 'canes' to work on that and my handstands (i cant do one and never have).

also in upcoming weeks im going to get some weights to anchor the slideboard and figure out a way to make it more slick.  right now it's semislick.

i also really need to figure out how to make my bike trainer more comfortable.

in a few hours ill do trx w8d2 and hopefully transition to week 9 this week to finish it off early next week.

TRX - W8D1

it has been 2 months since i started TRX.  my first workout was 15May.  im on week 8 and have. missed parts of two weeks that i ended up combining into one week, but it's actually the 9th week of TRX.  After i complete week 12 my goal is to do all of the days i missed (so far there are 6) - so my first run of TRX will actually be 14 physical weeks long (week 12 will be the 13th week then a week of makeup)

I started late this week (Tuesday).  I took two sick days at the end of last week and by Monday was still not feeling great.

This workout went well.  i split it up into two sections.  i didnt feel like i had eaten enough before lunch and was out of energy by the time i completed the first round.  i ate a little bit and by the time i hit the next workout i was fine.

i completed everything easily.  even the singe arm inverted rows were no match for me.  this was a great workout.

i dont have any notes to share - this workout went well.  i was concerned about the single arm inverted rows and the single arm hinges when i stared, but i aced both of those too.

Photos

Previous picture comparisons http://elvisapocalypse.blogspot.com/2014/05/picture-comparisons.html

Here are three different picture comparisons which you can see the dates on.  I'm liking the changes.

Jan2010	May2014	July2014

TRX - W7D3

I was pretty bummed yesterday about not losing weight.  I felt like I had hit a lull and was questioning working out.  I almost let that little naggy-quitting-voice convince me I should stop and I almost didn't workout today.

This morning, however, I was given welcome news by my scale - which prompted me to tape a few days early - which led me to my previous post that was pretty good news for me... I am, indeed, getting smaller.  I noticed my shorts are falling off even faster now - I may have to buy new ones in the future, but not before I drop to a size that I can no longer cinch them.  If I leave them untied they will fall off when I walk (not quite just dropping to the ground, but I'll take it.

With the Pull-ups on the TRX yesterday (seated) (https://www.youtube.com/watch?v=fAQwN4t-2JI - skip to about :59) up until yesterday I had done these with my feet flat on the ground.  Yesterday I did them with my legs extended.  Feeling great from the thought of that I thought I'd try a regular pull up on a pull up bar, and a chinup.  I was unable to do either.  I wasn't even able to get my feet off the ground.  I was able to pull myself up some, but not enough to get off the ground nor get my chin over the bar... but 12 weeks ago I couldn't even do what I did this morning.

Today's workout was greeted with a little more fervor than usual.  I was determined to do every rep as well as I could and not just try to do them.  I succeeded.

Incline Press- level 2 - foot on the ground.  Bam!  Completed without any problems.

Plank Press - level 1 (on ground) - just fine - all 7 done correctly and I was thrilled to have that accomplishment.

Inverted Row (single Arm) - these were a nogo - so I did inverted rows dual arm, but one arm at a different distance.  I made the handles two different heights so I would pull mainly on the arm I wanted to.

Pikes - 10 no problem.  I probably could've done 12, but I didn't feel like I had enough energy.

Hip Press - first 10 no problem.  second 10 I had to stop at 8 then go to 10

Hinge (single arm) - I didn't believe that I could do these.  The last time I attempted full hinges it was a row to hinge or something and that was too much.  I did multiple double arm hinges then a few single arm hinges.

Pull Press - another one I wasn't sure of.  Knocked it out no problem.  I may need to adjust my straps a little shorter next time, but I'm happy with the progress.


Remember that it can be easy to lose sight of what your goal is.  You can read here that I did.  I get wrapped up in weight because I've never been 280+ until 2008 and 6 years later I've fluctuated down to 260s and back up to 290s.  That's a large fluctuation.  Also remember that I haven't taken the time for me until 12 weeks ago and last summer.  It's easy to slip back into habits or think you can't do it.

It's like counting calories.  If you have 1200 calories but that's 3 krispy kremes you're not doing yourself any favors.  I do count calories in the app I use (myfitnesspal is great - http://myfitnesspal.com) - and I do what I can to stay under 1500.  However, I do what I can to make sure those 1500 calories are good calories (meat, veggies) and it allows me to see that eating a Taco Bell Mexican Pizza (yum) is also 500+ calories or how easily it is to get 1000+ calories in eating a sonic burger, tater tots, and med coke.  All of my favorite foods are ok as long as I don't do them three times a day and maintain some order to my workouts.  I watch everything to make sure I don't give myself breaks too much when it comes to food.  I know it's ok to eat an occasional meal out, and I don't eat anything yucky - all of the foods I eat are delicious I just don't eat as much of them like I used to.

My trainer doesn't agree with counting calories (so many people focus on the calories and not the content).  She says that you should eat what you feel like and as much of the "healthier" foods like meats, veggies, etc. and skip other foods that you shouldn't (taco bell, etc) and you'll do fine.  She's probably right, however, if I have a goal to reach for that I understand then that helps me feel like I've accomplished something... just like my workouts do.

So the next time you get discouraged remember that your next breakthrough may be right around the corner like mine was this morning.

measurements

I have been eating a bit different lately - and have felt great.  I've needed to break up my workout into three different pieces not including bike riding.  I'll probably start today splitting up the three different trx phases.

I decided to do a weigh in and taping a few days early.

weight 279.4 - below 280 for the first time in a very long time (started at 286.2 - april 25)
waist 46.75 - down from 48 (started at 50)
hips 50 - down from 51.3 (started at 53)
chest 41.5 - down from 43.5 (started at 44)

That's a pretty good feeling after 9 weeks of TRX.  My original goal was pretty much to get smaller and be able to do one pull-up.  Yesterday I did one seated pull-up (I sat on the floor and did a TRX pull-up, so it wasn't all of my body weight) - then did 4 more.  I'm on my way to doing a real pull-up.

This has been crazy.  Just as I get discouraged by the workouts I see and feel results that keep me going.

http://elvisapocalypse.blogspot.com/2013/06/6june13-day-31-3rd-time.html
http://elvisapocalypse.blogspot.com/2014/04/measurements.html

	13May12	7Jun12	6Jun13	30Apr14	9Jul14
weight	270	272	270	284	279.4
navel	49	48.5	46.75	50	46.75
waist	46.5	48	43.5		45
hips	54	52.5	52	53	50
neck	18	17.5	16.5	16.5	16.5
chest				44	41.5

TRX - W7D1 and W7D2

W7D1 went ok.  I felt exhausted and after looking at my foodlog I realized I didn't eat much all day.

Incline press - done with both feet off the ground - I could only do one or two pushups at a time.

W7D2 went very well.

Pull-ups - I did 3 level 2 pul-ups then I did 5 more level 1 pull-ups.  It felt fantastic to pull my entire body off the floor like I did.  To think that 9 weeks ago I couldn't do that and 12 or more weeks ago I could barely do 10 chinups.

Spiderman push-up - I did 5 each side before I ran out of energy or muscle.  I don't know which.  If you look back through my logs you'd see that I couldn't do any and I probably couldn't do a push-up.  My next levelup will be do do them with the TRX and not off the ground.  I realize I'm still pushing 180 every time I put my weight on my arms.

Hip Abduction - You'll never believe this, but I was able to do 10 hip abductions in a row without having to stop and my butt was up off the ground the whole time.

Overall it was a fantastic workout.

I need to do something about the bike seat.  It's incredibly uncomfortable and even when I put padding on it it's still very very uncomfortable and painful.  I know I need bike shorts with padding.  Until then I don't know what I'm going to do.  I need to get more time on the bike than 10 minutes at a time.

TRX - W6D2 and W6D4 -- and vacation

Somehow I missed posting about two days during week 6.  I don't remember the workouts so I'm not sure what I'd put right now.  I know that I did do w6d2 then did w6d4 on tuesday this last week intending to start W7 on Wednesday.  I did not properly calculate the impact that being on vacation would have.

So tomorrow when I start week 7 exercises it will actually be week 9 of doing TRX.  I don't feel like the two weeks I lost (one in Austin and one for vacation) were a bad thing.  I feel like my body needed that time to recover.

One week ago the transmission went out on my car, so I'm now without any transportation save a bicycle which is hugely inconvenient for the miles of trek to get to civilization so I'll be spending a lot more time on my indoor trainer watching TV and/or on my bike or blades around the neighborhood.  Most of all, I've been doing excellent sticking very closely to 1500 calories or less and I've been slowly losing weight.

This weeks plan is to ride for an hour in the morning and evening
Do TRX at noon
Do some other TRXercises (see what I did there? - meh i wasn't the first) that I need practice with or just love doing like planks, pikes, incline press, incline plank, atomic pikes, pull ups, chinups - only about 8-10 of each of these and maybe not all in the same day.

I think after 9 weeks and a weight loss of 4 pounds and stagnant size losses it's time to kick me in the butt.

I hope that by next Sunday I'll be able to do one pullup or have lost 3 pounds and 1/2" size... we'll see (I don't even know if that's realistic)