empeg9000

Thursday morning workout. 

Warm up routine

All exercises done as a circuit. 60 seconds rest between sets.

Pistol Squats 3X5

BW Squats 20X5

Forward Lunges 10X5 each leg

Side Lunges 10X5 each leg

Chinese Squats 10X5 each leg

Shoulder ROM/Mobility 

Cool down routine.

My weight seems to be in the 190 range this week. Interesting what not drinking and eating out several times a week will do for you. 

Bonus points for a happy wife!

You are not kidding!

Nice workout bro!!

Very nice workout sir. 

Awesome video and great strength on the HSPU. Nice work overall Waldo. As always you're an inspiration.

Ooh, you have a fancy garden now! I'll be stocked next season when the majority of the garden will be at this house, in the land up running water, rather than at the cabin with the stock tanks collecting off the roof. I don't mind the carrying water, but using a hose will be more fun!

HAHA! I guess some might say that. I am trying to make it look nice. Last couple years it looked kind of rag tag. Now I need to put some welded wire fencing around it to keep the deer out. I wanted to do a nice picket fence but it's so expensive. Not to mention not high enough. 

Wednesday morning workout. 

Warm up routine

60 seconds rest between sets.

Plank Push Ups - 5X20 - Cranked out the full 5X20 today!

Front Dips - 5X15 - I upped these to 15 today.

Plank Hold - 5X30 secs

Tuck Hold - 5X10 secs - I was trying hard to extend my legs. I just can hold my body level. I am trying really hard!

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 10 for RPE trying to get those legs out there. These are still holding me back right now. I will be doing GTG in my office today with one my my extra chairs. 

I did not get in a ride last night but I did a lot of gardening and I got the new sprinklers in for all the raised beds. I also buried all the water lines to it looks all nice and tidy! Mrs Empeg is very happy. 

Wow awesome workout!!

As long as that waist stays the same or drops, don't worry about the weight!

 

Also, don't worry about the diet last week.  Sounds like you had fun, your training was spot on, and your waistline didn't suffer.  Let's call it a refeed and move on!

Thanks Wolverine!

Sounds like you are doing great. 

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. 

WEEK 3 DIET UPDATE

 

If you keep up with my thread you know that I had a diet/eating/nutrition "lightbulb moment" last week.  On Monday I basically realized that I had an eating disorder.  BTL (before the light!), I would keep my calories really low throughout the week (like within 100 calories of BMR low), and then binge on whatever I wanted during the weekend.  As long as my averages worked out, I was cool.  This, I'm sure, compromised my training and caused my weight to yo-yo quite a bit.  While my average calories looked really good over a 7-day/14-day period, I had to do a lot of makeup work at the beginning of every week to get my weight back down... only to have it jump again come the weekend.  In addition to the physical side effects, this sort of binging has had a huge affect on me mentally.  Not only do I have to deal with all the guilt associated with a binge (loss of control, bad foods, etc.), but it makes it really difficult for me to eat moderately (I am incapable of having one slice of cake, for example).

 

This last week of the challenge has been a huge dietary shift for me.  I'm keeping track of calories and aiming for 1800 (net) a day, every day.  I've also started tracking protein and I am aiming for 135-162 g per day, every day.  A sub-goal is trying to get more fiber into the diet.  It's now all about IIFYM.  I no longer have foods listed in "bad" or "good" columns.  Once I've hit my macros for the day (from foods that are as whole and unprocessed as possible) I can eat whatever the heck I want as long as I stay under my calorie target.  This means that I can have a beer (whether I'm by myself or not), or some ice cream, or some cake on any day of the week.  This also means that I'm "forced" to be moderate.  Once I get my protein and fiber targets out of the way for the day there isn't a lot of room for entire pies... but there is often room enough for a slice.  No more guilt + a lot more moderation = win.

 

All that being said, this week went pretty well.  Weekdays were really easy for the most part.  Having gotten used to a 1500 calorie target, I often found myself eating cans of tuna late at night to make sure I was getting enough.  The weekend was more difficult.  On Saturday we had a combo first communion/birthday party to attend and a dinner out right after.  Diet wise, I had planned for the dinner out.  I assumed, however, that the party was going to have a buffet style food setup that I could just avoid, but that was not to be.  I forget cultural differences sometimes!  Food was a full Mexican meal and it would have been very rude to not partake.  So I partook.  Then we had dinner out later that evening.  I ended up over my calories for the day.  Sunday was difficult in that we have a tradition of going out to breakfast on Sundays.  I'm not a breakfast eater (as in, I don't eat breakfast Monday-Saturday), so it was tough to plan the day having started it with food rather than a fast.  I hit all my numbers, but I went to bed hungry which sucks.

 

All in all it was a great first week, I'm just going to need to practice!

 

WEEK 3 DIET NUMBERS

• Calories (Gross): 1794.43 average per day
• Calories (Net): 1682.01 average per day
• Protein: 140.29 g average per day

My weight went really quickly from 142 lb. on Monday (adios, bingeing!) to 136.6 lb. on Thursday.  It's been holding steady between 135-137 lb. since that time.  I think I may have found my maintenance number for my current body composition and training level.  I'm going to stick with the current level through the next week and re-evaluate next Monday.  If my weight hasn't started creeping down again, I'll probably knock a bit off of the daily target.

Nice work Wolverine! Awesome job on making the switch after realizing something wasn't working for you. 

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.

FRIDAY'S WORKOUT

• HOLD / PLANK CIRCUIT: 30 SEC. EACH

   

• WALL SIT: 30 / 30 / 30 SEC.***

   

• RDL: 40 LB. X 20 / 20 / 20***

   

• PB MIDDLE SPLIT HOLD: 10 / 10 / 10 SEC.

   

• STANDING CALF RAISE: 40 LB. X 20 / 20 / 20***

   

• HIP THRUST: 20 / 20 / 20***

Well, the good news is I rocked the middle split hold.

 

 

 

The bad news is that I damaged something at some point during the workout.  Not good.  I was planning on going to an upper/lower split next week (thus all my messing around this week), but it looks like that's out of the cards.  No more lower body for me.  Suck.

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. 

Awesome progress photos Waldo. 

For our... 3rd (?) wedding anniversary I came home to my wife cooking dinner in nothing but high heels and an apron.  It took me approximately 5 min. to pick my jaw up from the floor.

 

I tried to reciprocate once.  It took her approximately 5 min. to stop laughing.

HAHA!! 

Awesome workouts! Seems like there oughta be some way to make little parralettes for your office-that would be so amazing.

Thanks! Yes that would be awesome. I suppose I could do that. 

You could use two chairs for the tuck holds. Not so much for the flow skills, but the chairs would be stable enough for the holds.

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 .

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. 

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. 

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. 

Wednesday Morning Workout:

Got up and was working out by 5:10am

1 minute rest between sets.

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

The conversation eventually moved on, but in the middle of talking about the Giants (SF not NY) it hit me like a ton of bricks.  I'm afraid of reaching this particular goal.  I'm not afraid of the lean frame, but I am afraid that when I finally reach that "end point" I won't look anything like the picture I've had in my head for so long.  I'm afraid I'll get there and I'll still be embarrassed/unhappy/etc. with the way that I look.

 

I think a couple of factors come into play here.  The first is FFBS (former fat boy syndrome).  When I look in the mirror, I still see what I looked like three years ago and not what I look like now.  I lack self confidence and I need to work on that.  The second factor is fear of the unknown (my friend calls this "driving without headlights").  I'm afraid to proceed because I don't know what the end looks like. I think that however I decide to tackle this self-sabotaging, it needs to address both of these issues.

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!

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.

Very sorry to hear about the loss of your grandfather. 

Well the pics look good. Nice work.

Nice work. Glad the back is feeling a little better.