W8J7 - W4D7 (W2D0)

Yesterday was quite the day.  I hit a new weight low at 265.6 - 6 pounds to meet my goal!  I did not workout.  I know I said "10 days I need to kick my own ass." but I was not with it yesterday.  I've been quite dehydrated lately due to this head-cold-flu.  I will workout today and kick my own ass.  I need to make sure I have enough energy to do so.  I also had a cheat meal of a Chicken Grilled Stuft XXL burrito, some Mozzarella sticks (with marinara) and a footlong coney with cheese and chili.  None of them were worth it.  I shouldn't have eaten any of them.  I feel bad pysically and mentally (guilt).  I'm so close to my goal I felt like that was a sabotage maneuver...jackass!  So, I've decided today I won't even have any olives - I'll stick with all juices and water.

Today has been 56 days since I last had a Coke (really any soft drink) or anything other than juice, water, vegan protein shake, or BCAAs.

My pants are so loose I've had to start wearing a belt again - which makes my pants look like I've cinched them with rope.  I can't wait to buy new clothes that fit right.

I did not get in my workout today.  I spent the entire day working on my book and running around with kids.

Yesterday and today I've gained about 6 pounds from the different foods I've eaten.  As soon as I "eliminate" then I'll lose all of that weight.

I'm calling Monday to schedule an appointment with my trainer and his company to do full measurements.  I'm going to continue going to them to do measurements until I've reached my goals.

I'm very close to my goal now.  I can feel it and I'm not giving up now.

W8J5 - W4D5 (W2D3)

I was not well overnight.  I have a sore throat, major sinus pressure, and a horrific headache.  My son was over here for a couple of days with the flu and the same symptoms.  I did manage to get about 7 hours of sleep before I woke up at 5 and was awake for good.  I was dreading going to the scale b/c I was sure I had some extra weight going on and I felt horrible.

My weight is the same: 266.8 (7 pounds left to beat my goal!).  I decided to do some measurements to see where I am (approximately) mid-week.  I'm doing quite well.  My sizes have decreased another half to one whole inch.  Calipers are mm smaller on each measurement.  If I measured correctly then I've gained about a pound of muscle in about 4 days.  At my weight I could gain approximately 4 pounds of muscle a day.  I'm ok with not gaining a lot, I'd rather see the fat fall off.  I don't think my measurements are correct, which is why I'm scheduling an appointment with my former trainer to get accurate measurements.  I'm a lot stronger.  Last night I was doing moves on the TRX that a month ago (see W4D5 in the title) I couldn't do very well at all.

Today's workout plan (ETA 90+ minutes):
My Pull Up plan (1x)
Pull Up 5x
Incline Plank 2x10s
Incline Press 8 (with one leg down)
Dips 15
Jump and Hold 5x5s

My Ab plan (2x)
Hinge 15
Suspended Crunch 15
Mountain Climber 15
Pendulum 3 each direction
Standing Body Crunch 15

TRX Pull Up Program (4x)
Inverted Row 15
Wall Slides 15
Low Row - Biceps Curl - Y Fly 15
Pike 10-15
Squat Row 15

TRX Force (2x)
Squat Row
Chest Press
Plank 4x10s
Hip Abduction 15
Squat 15
Row LMH 15
Triceps Curl 15
Side Plan 3x10s
Biceps Curl L3 15
Hamstring Curl 15
Spiderman Push Up 8 each side

I'm not really doing well on my hourly mini workouts.  I need to do more incline pushups (like 10 an hour or something) and maybe something to do with the parallettes.

I did everything on my list except I only did one of the TRX Pull Up Program.  After the last one this week I'll probably drop those from the list and then add them back in after the 12 weeks is done.

I lost my energy most of the way through.  I don't know why this time, normally it's a pretty solid energy level - but not today.  I need to figure out what I want to do to add more energy to my workout.  I have been saving the apple shavings from juicing so maybe I'll eat some of those a half hour or so before I workout.

W8J3 - W4D3 (W2D0) - W8J4 - W4D4 (W2D2)

Tuesday 27Jan14
I noticed that I didn't think I really worked out my abs yesterday, but they were a bit sore today.

I started off with some hanging leg lifts (which hurt my hands quite a bit) and some pull up practice.  Once I got to the incline planks and incline presses my nose started bleeding and didn't stop.  I finished the planks and presses then cleaned up the mess and stopped the bleeding.

Wed 28Jan14
Today's workout was intense - even more than normal.  I did completely kick my ass again AND I only accomplished half of my workout.

Upper Body daily set (1x)
Pull Up [bar] 5x
Incline Plank 2x10s
incline press 8 (1 leg down)
dips (parallettes) 15
jump and hold 5x5s

Abs daily set (1x)
Hinge 15
Suspended Crunch 0
mtn climber 0
pendulum 0
standing body crunch 15
hanging leg raise 15

Feel Good Full Body (Lower) (2x)
Abducted Lunge 15
Jumping Jacks 50
Lunge 15
Jump Rope 50
Balance Lunge 15

At 46 mins I had to stop my workout.  My lower back was hurting a little and I may or may not have the flu.  Later tonight, I'll do the Suspended Crunch, Mountain Climber, and Pendulum from above and the entire TRX Force workout below.

TRX Force (W2D2)
Hip Press 15
Overhead Back Ext 15
Lunge 0
Pike 10
Sprinter Start 15
Side Lunge 15
Hamstring Runner 15
Body Saw 10
Half Kneeling Rollout 5 each side
Burpee 8 each
Y Fly to T Fly 15

well, I ran out of energy 20 minutes into the workout.

I accomplished:
suspended crunch 15
mtn climber 15 (alternating)
pendulum 2 each side
Hip Press 15 (2x)
Pike 15 (2x) - by the end of this I couldn't hold myself up and fell to the floor (no injuries)
Sprinter Start 15 each leg

That was it.  I couldn't do anything else.  Tomorrow I'm going to increase my allotted time for my workout to 90 minutes and see how much I get through.

The ab exercises felt really good.  I was surprised at how well I was holding myself up and how little my back was hurting compared to this morning.

W8J2 - W4D2 (W2D1)

The scales tipped at 271 this morning.  After the weekend, I usually have some weight gain b/c I have my cheat day either Saturday or Sunday - in this case about 4 pounds of cheat still remains (and probably some muscle gain too).  Tomorrow I'll probably drop down to 268-269 then Wed I'll drop back to 266-267.

I did go ahead and do calipers this morning.

Yesterday's measurements were: chest 36mm, belly 38mm, thigh 42mm = 32% body fat
Today's measurements were: chest 32mm, belly 32mm, thigh 42mm = 30% body fat

This goes to show you that the measurements are either off [for two measurements] by a pencil eraser or I'm 4mm smaller today than yesterday.  This also goes to show why I think having another source for measurements is important.  If I have them measuring they're going to measure the same way each time where I might measure one way and my wife might measure another way.  In any case, I still like the measurements and with these next 10 workouts I'm sure I'll see a lot more progress.  I remember what my progress was like with TRX 12 weeks before - and that was drinking Coke - this is without.

These next 10 days (including today) are going to be primarily juice (no cheat days) and I have some extra apples.  I'm still going to have BCAAs and protein shakes as well as load up on water.  However, I will not be eating any other solid foods.  This will be an all vegetarian 10 days and 95% of that juice.

My workout today took longer than I thought it would.  I was able to pump it up a little bit as well as add a few new ab exercises so I could kick my belly too.

Today's workout:
Pull Up prep (one circuit):
Pull Up [bar] - attempt 5 pullups - pulled shoulders up 1-2"
incline plank 2x10s
incline press (1-leg down) 8
Dips (parallettes) 15
Pike (8-10) 10
Jump and Hold (pull up bar) 5x5s

Abs (3 circuits):
completed one set - need to finish up later
Hinge 15
Suspended crunches 0
mtn climber 0
pendulum 0
standing body crunch 15
body saw 0

Pull Up Program:
completed one set - need to finish up later
TSpine Rotation 5
Pull Up 0
side plank 0
body saw 0

TRX Force
complete each section then rest and do it again before moving to the next section (two circuits)
Squat Row 15
Chest Press 15
Plank 4x10s
Hip Abduction 15

Squat 15
Row LMH 15
Triceps curl 15
Side Plank 3x10s

Biceps Curl 15 (L3)
Hamstring Curl 15
Spiderman 8ea leg - could not do one - did 16 pushups

I ran out of time today to do the other exercises marked as zero (0) - as well, some of the exercises, specifically those where my legs are suspended and put strain on my back were stopped because I need to get more stretching in.  If I can't use my back or I injure it then I can't do any workouts.  I need to workout for the next 10 days.

Later tonight, I'll complete all of the sets and circuits I didn't complete at lunch.

I haven't been posting how I feel during the workouts like I used to (like "doing body saws was hard").  For the most part, the exercises I do are the max I could do at that time.
Like the Row LMH I do 15 of those, but I have to stop every 5 or so to give my shoulders a little break.
Planks I was able to do without trouble - though in the 2nd circuit my arms were a bit shakey.
Side planks were much more comfortable to do today than they have been.
Pikes were ok.  I had to stop after 4 to rest for a second, but I did them all without any other issues.
Incline Plank - I held straight without any issues
Incline Press - These were a little harder today.  I'll either do 16 tomorrow or increase the angle.
Dips - I'll probably stick with 15 for now - though I could do 2 circuits
Jump and Holds were a bit rough at the end of the 5th one.  I'll stick with 5 for now.
Hamstring Curls were rough as well.  I was having problems keeping everything up today.  the last time I did them i didn't have that problem.
Spidermans - I was able to do 1 each leg a week or more ago, now I can't do a single one.  Mostly because by the time I get to them my arms give out.  I could try doing these first tomorrow and see how I do.  Instead, I did 16 pushups with my arms extended out and knees on the ground.  If I have pushups again I'll do 8 regular pushups in a plank position and build up from there.

I was behind today and therefore didn't juice this morning (in addition to having a sick kid).  I did steal some apple juice boxes (100% juice) to make up for it.  I finally juiced for tomorrow.  I am going to skip the 2nd workout and plan tomorrows workout accordingly.

W8J1 - W4D1 (W2D0)

50 days no Coke and 49 days juicing.

measurements two weeks ago:

weight: 273.6

neck: 16

chest:42.5

bellybutton:48

hips:51

thighs: 31.5

measurements this week:

weight: 272

neck: 16.5

chest:42.5

bellybutton:46.5

hips:51

thighs: 30.5

This last week has been nuts. I started kicking my ass during workouts (more than normal) and have ended up unable to move much at all afterwards.

I have been doing caliper readings about every week as well as measurements.

I started at 35% body fat and 175 pounds of lean body mass

25 days later I am at 32% body fat and 182 pounds lean body mass.

I'm going to go to one of my former trainers and have him do measurements every week or two so I have someone who does them more often than my wife do the measurements.

I'm quite excited about all of the changes.

This week I'm adding some lower back and ab exercises to my routines this week to strengthen my back and abs and hopefully decrease my mid section.

W7J5 - W3D5 (W1D3) -- W7J6 - W3D6 (W1D0)

Yesterday, I kicked my own butt again.  When I was done I could barely walk.

My Pre-workout
Pull Up [with bar] - could not do one, but was able to pull my shoulders up by a couple inches.
Inclined Plank 2x10s
Inclined Press 4 (with one leg on the ground)
Dips 15 (with parallettes)
Pikes (cut from the pre-workout since I'll be doing those with the TRX Force workout)
Jump hold (with pull up bar - jump up and hold) 5 count x 3

Pull Up Program (supposed to do 4x, did 1)

Inverted Row 8-12 (I did 8)

Wall Slides 15

Low Row - Biceps - Y 15

Pike 8-12 (I did 8)

Squat Row - skipped because it's in the regular workout

TRX Force - 2x

Squat Row 15

Chest Press 15

Plank 4x10 on floor not L1 because of lower back

Hip Abduction 15

Squat 15

Row LMH 15

Triceps Press 15

Side Plank 3x10

Biceps Curl 15

Hamstring Curl 15

Spiderman Push Up (8) - I could not do a spiderman pushup - so I did 16 pushups

I'm working on my upper body strength to lift myself for the pull up or even do handstand push ups 

Friday (today), I did not workout.  I got wrapped up with work and not feeling great as far as muscles go.  They weren't bad, just sore.  So I decided today would be my break day.  Tomorrow I'll do the workout I planned for today (preworkout, Feel Good core and W1D4)

I did eat some tortellini today.  I can't wait to be smaller.

W7J4 - W3D4 (W1D2)

Week 7 Juicing Day 4 - Week 3 working out Day 3 - Week 1 TRX Force Day 2

Day 2 of the 18 days to kick my own ass is underway.  I just kicked my own ass.

I had some taco soup (beef, tomatoes, corn in a tortilla flour bowl shell) tonight.  I hadn't planned on it, but I felt like it was the right thing to eat.

I still did all of the juicing I needed to for the day.  I also had my standard veggie protein shake and BCAAs.  Still no Coke.

My work computer was down for the third day in a row so I was able to do a few things on my mac.  I'm still setting up my work laptop from the new hard drive that was installed.  That's not important it's just for reference when I look back through my logs to remember what day was what - after a while they all blend together.

Yesterday, I found that I could not complete my pre-workout, workout, and post-workout workouts without my arms being extremely tired.  Today I mixed it up.  I did the post-workout first, followed by the pre-workout, then the workout.

My Pre-workout
Pull Up [with bar] - could not do one, but was able to pull my shoulders up by a couple inches.
Inclined Plank 2x10s
Inclined Press 4 (with one leg on the ground)
Dips 15 (with parallettes)
Pikes (cut from the pre-workout since I'll be doing those with the TRX Force workout)
Jump hold (with pull up bar - jump up and hold) 5 count x 3

Feel Good Workout (Lower)
Abducted Lunge 12 both sets
Jumping Jacks 50 both sets
Lunge 12 each leg both sets
Jump Ropes 50 both sets
Balance Lunge 12 each leg both sets

TRX Force - W1D2
Hip Press 15
Overhead Back Extension 15
Lunge (none - I did Lunges during the Feel Good Workout)
Pike L2 12
Sprinter Start 15 each leg
Side Lunge 15 alternating
Hamstring Runner 15 alternating
Body Saw L2 10 with 5 done on the floor (L0?)
Half Kneeling Rollout 5 each leg
Burpee 8 each leg
Y Fly To T 15 each

Times
Pre-Workout - 7 min
Feel Good - 8:09 - 8:48
TRX Force - 29

I was going to go back and do the 3rd set of the Feel Good Workout but my whole body is exhausted and I felt like I was going to throw up.  I generally workout at the optimal time after my veggie protein shake and lunch juice - I haven't had any carbs since 7:30 and it's 10:30 now.

Another great kick my ass workout.  Don't tell him I said so, but Jo-Jo is my inspiration for this.  He kicks his ass daily.  When I think about quitting I think "what would Jo-Jo say?" the answer is "get off the f**kin' ground you pu**y" - I don't know why but I'm motivated to finish correctly (not cut corners) and get of the f**kin ground.