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empeg9000

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Everything posted by empeg9000

  1. Thanks Wolverine! Thanks Vector. I am trying. Tuesday morning: I did the GMB Warmup Routine. The Ido Portal Shoulder ROM and mobility GMB Cooldown routine and yoga movements I am hoping to get out for a ride on the bike tonight. It's supposed to be rainy for the next 4 or 5 days.
  2. Nice work Wolverine! Awesome job on making the switch after realizing something wasn't working for you.
  3. I haven't been on in a few days. I was away at woodworking school. I was traveling back and forth daily but it was all day and then I had things to do around the house not to mention spend some time with the wife so Rebels had to suffer! Monday Noontime Workout: 1 minute rest between sets. • Warm-Up Routine• Plank Side to Sides 4X12, 1X10 - I was totally gassed out on that last set. I don't normally like to run out of gas like that because I am afraid it might affect the other work. It did not seem too.• Assisted Shoulder Stand Raises - 5X12 - These are getting easier finally.• Jump Throughs - 5X12 • Assisted Inverted Presses - 5X10 - These felt slightly easier today. They are still hard though.• Swing Sets - 5X15 - I upped these today.• Cool-Down Flow I would put my RPE at about an 8 and my RPT at 7.Today I took video of myself doing the first set of every exercise to compare it against the GMB videos. I am actually doing everything exactly like I should be which really surprised me. I thougth I was doing terrible on the assisted shoulder stand raises and teh assisted Inverted Presses. It didn't feel like I was getting my hips much above my head like I am supposed to but I was doing them pretty well. On the jump through I could probably tuck my lugs up a little higher. I will concentrate on that next time. I feel a lot more confident about it now. I have to say I really like this workout and I always look forward to the next workout.1 Get Proper Nutrition Eat 1900-2000 calories per day. Get 170-190g of protein and 100-150g of carbs. Let fat come from mostly meats eaten throughout the day.Well my diet pretty much sucked. Too much eating out at bars to watch hockey, too many beer and alcohol in general, birthday celebrations, and going to my friends after woodworking school for Cinco De Mayo celebrations.I averaged 144g protein, 77g of fat, and 173g of carbs. A lot of those carbs were not good carbs either! A good amount of refined foods found my diet last week. 2 Track Really track my weight to get weekly averages. Take measurements, photos. Track avg weight and other matrices in a spreadsheet. Done. I averaged my weight every week so far. I did not do measurements but on purpose except for the stomach spot check. 3 Workout 3x -5X a week Done. I did my 3 required workouts for GMB. 4 Lose 1" from my waist My average weight for the week was 191.5 which is creeping up. My stomach is getting smaller though so I guess I shouldn't really worry, I am down .75". I feel like my love handle area looks like it's getting bigger but my wife disagrees and she said my stomach is looking noticeably leaner. It's just really weird looking right now. I still have my crazy loose stomach skin but on the top portion I am starting to get a visible 4 pack. My wife said anytime I am bending over or picking something up she can seem my stomach muscles. I guess that's good. 5 Shoulder ROM & Mobility work 7x a week I did it 5 of the 7 days last week. I missed Saturday and Sunday because I was so busy going to woodworking school. Goal 6: Find time to train for the Tour De Cure 50 I will be riding June 2nd. I did ride twice last week so that's good. At this point my fitness is good enough that I am pretty confident I could do the ride right now if I had to. I would suffer a little but I could do it. I plan on riding 3 times this week and doing a very hilly 30 mile ride on Saturday.
  4. Dude awesome MSH!!! I hope to do that some day. Out of curiosity how are are your paralettes? I am not going to pile on you for your misdeed because I see you have already learned your lesson.
  5. Awesome progress photos Waldo.
  6. Thanks! Yes that would be awesome. I suppose I could do that. Actually I tried doing them on the extra chair that is in my office. It has two arms on it so I just lift myself off the seat and get at it. I get get the legs bent out about 45 degrees maybe but my lats don't hold out long. I have been GTG all day. I've done maybe 10 or so .
  7. Thursday workout. I did the GMB Warmup Routine. The Ido Portal Shoulder ROM and mobility GMB Cooldown routine and yoga movements. Friday morning workout. Warm up routine Plank Push Ups - 3X20, 2X15 Front Dips - 5X12 Plank Hold - 5X30 secs Tuck Hold - 5X10 secs - I was trying to get my legs a little more out there. Mt. Climbers - 5X15 Cool down routine. My rate of perceived technique (RPT) was 8 and my rate of perceived effort (RPE) 6. On the Tuck hold I would rate that as 6 for RPT and a 8 for RPE. These are holding me back right now. I need to start GTG. I wish I had some mini-paralettes for my office.
  8. Wow dude you lost that weight fast! My weight seems to be going up. I am up to 192 the last two days. Stomach measurement is going down though so I guess that's good. Killer workout.
  9. Wow! Killer workout and nice progress photos. My the way I have been meaning to ask you of I can GTG on a tuck hold? I am trying to work towards the L-Sit on the Paralettes. I think their goal of moving from tuck hold to L-sit hold in on month is a bit of a stretch.
  10. Wednesday Morning Workout: Got up and was working out by 5:10am 1 minute rest between sets. • Warm-Up Routine• Plank Side to Sides 5X10 - These are getting easier every time I do them. I will probably go for 12 per set next time out.• Assisted Shoulder Stand Raises - 5X12 - Still tough!• Jump Throughs - 5X12 • Assisted Inverted Presses - 5X10 - These are tough. Very tough• Swing Sets - 5X12• Cool-Down Flow Got out for a ride on the bike today by 6:40 to further my TDC training. It was a pretty day but a brisk 43 when I left the house.Distance: 10.05 mi Time: 42:50 Avg Speed: 14.1 mph Elevation Gain: 764 ft Calories: 468 C Avg Temperature: 43.7 °F Avg HR:139 bpm Max HR:158 bpm Avg Bike Cadence:75 rpm Max Bike Cadence:185 rpm Good workout day. My diet has been good. I am meeting up with Mrs Empeg today at lunch at her work for a walk. Tonight we are going out to the bar to watch the Islanders play the Pens in the Stanley Cup Playoffs. LET'S GO ISLANDERS!
  11. I got a great ride in tonight. It was gorgeous out. I didn't really want to go when I first got home but being out there helped me forget about work. Distance:22.94 mi Time:1:29:16 Avg Speed:15.4 mph Elevation Gain:1,594 ft Calories:1,074 C Avg Temperature:68.0 °F Avg Speed:15.4 mph Avg Moving Speed:15.5 mph Max Speed:34.8 mph Avg HR:151 bpm Max HR:171 bpm Avg Bike Cadence:80 rpm Max Bike Cadence:107 rpm Tomorrow I have paralettes first thing in the am and I am going to try and get in another 10 mile ride before work.
  12. I too suffer from FFBS and I also worry I will not look like what I had in my mind. In fact I know I won't. It's also taking way longer than I thought it would to lose my loose droopy stomach. Ugh! Just leave already!
  13. Tuesday workout. I did the GMB Warmup Routine. The Ido Portal Shoulder ROM and mobility GMB Cooldown routine and yoga movements. I am hoping to get a ride in on the bike after work.
  14. Well the pics look good. Nice work.
  15. Nice work. Glad the back is feeling a little better.
  16. Well I have been doing 1g per lb but I have really been avg less that that so I am slightly more than 2g per kg. I had a busy weekend so I didn't post. On Saturday I cleaned my garage and got my antque cars out for a drive and inspected. I cleaned my garage. I mowed the lawn, raked, edged the flower bed. I was outside form about 10am until about 7pm with the exception of lunch. I forgot to do my GMB warm up/cool down routine. The first time I missed it since I started this challenge. Sunday GMB Warm up routine Shoulder Mobility ROM GMB Cool down routing. Monday morning workout. starting week 3 with the paralettes. Warm up routine Plank Push Ups - 5X15 Front Dips - 5X12 Plank Hold - 5X30 secs Tuck Hold - 5X10 secs Mt. Climbers - 5X15 Cool down routine. My rate of perceived technique (RPT) was 7 and my rate of perceived effort (RPE) 7. I would rate myself higher but I am terrible on the tuck hold and there is no way I will be doing L-Sit by the time I get to week 5. I don't see that happening. I wonder if you can GTG tuck hold to help speed it along a little. Week 2 Update: Avg Weight190.82 Weight is up a smidge. I did not do measurements. They don't make much sense to me on a weekly basis. I did measure my stomach just to make sure it's not growing. No change. My stated goals: 1 Get Proper Nutrition Eat 1900-2000 calories per day. Get 170-190g of protein and 100-150g of carbs. Let fat come from mostly meats eaten throughout the day.I am not doing bad. I had an avg of 157g protein, 150g of carbs, 59g of fat, and 1867 avg calories. This was not the best eating week for me ever. I had some ice cream on Thursday night and yesterday I was at a party and there was no great choices, ended up have 3 slices of pizza and a couple beers. So that hurt my overall food avgs for the week since I purpously ate less yesterday because I knew there would be a lot of calories last night. 2 Track Really track my weight to get weekly averages. Take measurements, photos. Track avg weight and other matrices in a spreadsheet. Done. I averaged my weight for the week. I did not do measurements but on purpose except for the stomach spot check. 3 Workout 3x -5X a week Done. I did my 3 required workouts for GMB. 4 Lose 1" from my waist Not a ton of movement here. 5 Shoulder ROM & Mobility work 7x a week I did it 6 of the 7 days last week. I missed Saturday. I just forgot about it. I think I did pretty good though. Goal 6: Find time to train for the Tour De Cure 50 I will be riding June 2nd. Fail! I did not have any time this week. There was a couple times I had time but I went for walks with the wife or it was cold out. These are excuses I know this. As Steve would say, I didn't make it a priority. Paralettes are still my number one priority. That got done. I will get it done this week though. That was a mediocre week for me at best. I have been also have some beer or wine here and there. I probably have less than most people but these things are not going to help me achieve my goals. I need to reel that in. MY shoulders are also really sore. I am not sure if it's from the yard work or if the workouts are taking a toll. I am hoping this will pass.
  17. Nice workout bro!! I have not had time for any cycling. I spent all day cleaing my garage. I need to find time for my stretches and shoulder ROM. Good for you for getting it done though.
  18. Well I have noticed an energy increase for sure but whether that's from my increased protein or carbs I'm not sure.
  19. I do the same thing. I don't eat breakfast anymore and it is tough. I eat a lb of meat per day, if not more and a protein shake sometimes with two scoops. I will have a whole chicken breast or turkey, 7-10 oz of cooked meat with a few cups of lettuce and some strawberries for lunch. Then for dinner about 8 oz of beef, or 12 of salmon (wild caught sockeye), or a couple bone in pork chops, and a 12 oz sweet potato, and fill in around those items depending on my day. I make my shake with 1 cup coconut milk, a banana for natural carbs, and one or two scoops of Gold Standard Whey. It seems to be working out so far. This is the first time I have ever experimented this way to see how it works out. It seems like a ridiculous amount of meat and sometimes I have to have two dinners to get it done. I've been having tons of energy and I can see my body changing so I think it's working.
  20. Actually I really like it. It feels like a workout and playing around.
  21. Friday morning workout: 1 minute rest between sets. • Warm-Up Routine• Plank Side to Sides 4X10, 1X7 - These felt a little easier today and I did increase how many I did. I ran out of gas on that last set though.• Assisted Shoulder Stand Raises - 5X12 - These are still hard for me. I am not very flexible in the hips and I think I am not getting my hips as high as I should.• Jump Throughs - 5X12 - These are going pretty good and I enjoy them but by the time I am on my last set it's getting hard to keep the legs in the tuck position.• Assisted Inverted Presses - 5X10 - These are tough. I have the same problem with these as I do with the shoulder stands. They are still plenty tough though.• Swing Sets - 5X12• Cool-Down FlowI would put my RPT at 6 and RPE also at 8. This is mostly because of the shoulder stuff in which I am lacking. I should probably start ranking each exercise on it's own. My eating has been okay this week. Not awesome strict. I've been drinking a good amount of wine and someone sent us a wine gift basket that included crackers and cheese so my wife and I indulged in some of that. My weekly avg is still good though. I am keeping right to 1900 calories, avg 185g of protein, 53g of fat, and 150g of carbs. I know that's probably not a lot for some people but to me it seems like a lot. My avg weight is holding steady at 190lbs. I can see changes happening in my stomach though so that's awesome.
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