Tuesday, April 14, 2009

New routine update

Today's Weigh-In: 207.2 lbs.

I'm not really sure why my weight went up so high today. I ate super cleanly yesterday and didn't go crazy over the weekend. I have been lifting a lot of weights and eating a lot of protein, so maybe there's a bit of muscle added and some water retention going on.

So far the new routine is working out pretty well for me. I've been in the gym consistently at least 3 times a week, getting good workouts and feeling strong. My body is looking a bit leaner and more muscular as well, especially in my upper body. I was having a bit of tightness in my left hip last week so I brought the weights down on the squat from 195 to 175 and I'm just working on making sure I do each lift with perfect form. It's feeling better now, so I'll start upping the weights again the next time I squat.

I got my Iron Woody assistance bands in the mail, which I will be using to help my girlfriend work on pull-ups and dips. I also ordered some gymnastics rings from ringtraining.com. I absolutely love doing ring work, and now that I have my own rings I'll be able to work more gymnastics moves into my repertoire. I still really want to work towards getting a muscle up on the rings (I've done a few muscle-ups on a pull-up bar before, but it's a bit easier than on the rings) so I'll be working some progressions to get me there. I think the biggest issue getting in the way of doing the muscle-up is my bodyweight. I just don't have the strength to heave 200+ pounds from a dead hang up and over the top of the rings. So I've really gotta focus on getting the weight down.

I've begun counting my calories again, which is absolutely vital for me to lose weight. Yesterday I came in at around 2200, with less than 100 grams of carbs. Eggs and ham for breakfast, salami and turkey sandwich and strawberries for lunch, and almond-meal crusted salmon with broccoli for dinner. Today I've had a protein shake made with milk, protein powder, coconut milk, strawberries, and splenda, and I have some teriyaki chicken and salad packed for lunch. So far this week is looking good, and I still have 2 weeks to get down to my goal of 200 lbs. by May 1st. As long as this little spike in weight doesn't last I think I can do it. Just gotta put my nose to the grindstone and get it done.

Monday, April 6, 2009

New week

Today's Weigh-In: 204.9 lbs.

It seems I haven't lost any weight since last week, which is a bummer, but I might be retaining some water from having a bit too much sodium yesterday (beef jerky, a few french fries, etc.). I got in 3 workouts last week, so I'm building up a bit of momentum. It's nice to get under the barbell again, and it doesn't look like I've lost any strength. As I mentioned in my last post I am now training with my girlfriend, which is working out pretty well. It's a challenge to me because I've never trained anyone else before, but it's rewarding to see her get her form down and teaching her new movements. She's doing very well, especially for someone who has never done barbell training before. We're both very sore, but not so much that we can't get back in the gym today. So far I've taught her back squats, shoulder press, and deadlift, and today we're going to work on bench press.

I found out that the gym we're working out at has 35 pound barbells, which are great for her because the 45 pounder is a bit much right now. They also have some really small, extremely light barbells that I've been using to teach her shoulder dislocates and overhead squats. I'll be using those to teach her how to power clean as well. I'm ordering some assistance bands today so I can teach her dips and pull-ups without having to use the gravitron machine.

My diet last week was pretty good. I took a few too many cheats this weekend, though, so I'll have to make sure to tighten by belt this weekend and focus on getting good nutrition even if it's less convenient. I've got a bunch of homemade carnitas in the fridge which will probably last me through the end of the week, and I'll be cooking up another big pot of something tonight (not sure what yet). The more convenient I make healthy food the easier it is to stick to eating clean. It just takes a bit more preparation beforehand.

That's it for me. Here's to a new week of increased fitness and health.