Hardy

No chalk allowed anywhere I work out.. I have gloves when it gets heavy, but now that I'm way lighter in weights, maybe my hands will toughen up by the time I get back to the heavy numbers. And I didn't end up starting at empty bar (except for first warmup sets). I found later in the guide that I could start at 50% of my 5RM, so that's where I went. And I'll admit, going light again really let me think about my form. I'm a lot more consistent with ass to grass with my squats already! And I can also feel that I must have been cheating pretty good, as I can really feel it when I'm all the way down now...

I know how the road-dog thing can really sap out any attempt to live a normal life!! I've been lucky to be in the same spot (on the road) since last Sept.. So I have a decent house rented and a gym membership at a good place. That is not my norm!! Fitocracy is cool too!! There's a Nerdfitness group if you haven't found it yet.. My link is in sig, Add me to follow!

Well,, nothing out of the norm to report today, other than the absolute insane winter storm that's currently raging outside.. I was heard earlier tonight referring to the weather as "Fucktarded"... 2Km drive home from the gym at 30km/hr in 4x4, and was never really totally sure where the road was.. Just used the force, and of course it didn't let me down!! 2nd workout of the SL5x5(plus pull-ups).. Felt really weird only doing one working set of DL's... But, I'm just doing what I am told... First day doing standing overhead presses though, and I really like those.. Kinda looked like a goof watching youtube videos before doing my sets... (maybe should have done that at home prior to going to the gym) Eating is all good, nothing to report there.. Well,, I stand corrected - I accidentally pulled an extra hole on my belt today!! That's 3 since January.. I haven't weighed myself for a week as I am away from my normal gym where the scale I trust lives. Pull-up report - I did 3 sets today.. 4, 3, and 2. I was absolutely stupefied with that!! And the first 3 of my first set were like no effort at all!! It's only been a month since I pulled off the first one, so I can actually see my goal of 10 in one set happening!!! WOOT!!!

Well, ate good today. And day 1 of SL 5x5. It felt kinda weird going back to 50% of my 5RM's, but it gave me a chance to work on my form. I think I'd been cheating more than I thought on my squats.. Even with the way lower weight, I could feel it going right down to parallel. My accountability is in the Fitocracy link below! And I got 3 pull-ups in a set!!!! Woot!!

Perfect!! Tonight is workout night, so Stronglifts it is!! My previous workouts were sort-of structured that way, but I think I might have ramped up weights a little faster than I should have. At least for squats anyhow. I read further in the SL book, and looks like I can start at 50% of my 5RM, which sounds a lot better than starting with an empty bar after 3.5 months of work.. And, as for my deadlift 1RM, that's with a mixed grip. I just started toying with that grip in the last couple weeks. I guess I'm going to have to drop goal #4 then, and following SL5x5 will not allow me a 10% increase in 1RM of anything six weeks from now. So, goal #4 is to follow SL5x5 to the letter and not miss a workout. I will be adding pull-ups as a minimum as I intend to keep that goal! 3 Days per week, I can definitely add something else in.. Maybe I need to research mobility work now..

Yikes!! More research.....

Well,, what a time to make a new discovery.. Last night I got a hold of Strongliffts 5x5. I got a good way though reading it, now I'm wondering if I should go that route. Decisions. The one thing that concerns me, is he wants you to start off all the way back to an empty bar. My numbers at this point are fairly substantial (for me), so I wonder if this is overkill? So, my question is, could I start somewhere along the progression above empty bar? I understand his idea of getting form and technique under control right off the start, but that would mean a whole lot of weeks of negative gains... Any advice appreciated!!! btw.. Day one of challenge and it's a rest day, so not much epic excitement to report. Just gonna eat smart (as usual) and carry on with my day! Time to continue my SL5x5 reading..

Ohh,, and next 6 week challenge I will deal with the issue of the two cases of empty red wine bottles by the back door.. They came out of nowhere!! On the bright side, I have so many anti-oxidants in me that I'm pretty-much indestructible!!

HAHAHAHA!! It's safe for my work, I just Skyped it to everyone in the office!!!

Let's get this rolling again - I'm in Port Elgin (2.5hrs NW of GTA). Have weekends free and willing to travel!

Just to clarify - That's not 2 sets of 10 pull-ups.. That's 2 pull-ups total!! And somedays, the second one is really sketchy!!

And I forgot to put down my No.1 goal - QUIT SMOKING Start Date - April 22nd. (I've had this date in my head for a while, as it coincides with the start of a project at work)

I'm BACK!!! Here we go.. My goals are: Actually FINISH the 6 week challenge. Set of 10 Pull-Ups Lose 2" from my belly (stubborn spot that is!) (Starting measurement to follow) 10% increase in 1RM for Squat, Deadlift, Pendlay Row, and Bench Press. (Edited from 15%.. Seemed a little steep when I started crunching numbers!) I've decided not to put in a weight loss goal for this challenge, as the scale is no longer a really accurate measure of progress. For the past 2 or 3 weeks, the number has not budged at all. BUT, I have moved to yet another hole on my belt, and I can see that I'm dropping fat still. I guess I'm adding muscle pound for pound right now. I dunno..... Currently I am: 42yo guy 5'7" tall 177lbs (down from 202 on Jan 1) Trying my hardest to stick to Primal/Paleo type diet (my own version.....) Workout Benchmarks as of today: Bench Press - 165x5 Squats - 250x5 (I've dropped back to 225 to work on form and ensuring I get right down) Deadlifts - 225x5 (My grip with my left hand is slowing me down here - time to buy straps?) - 1RM = 275lbs - Goal = 305lbs Pendlay Row - 135x5 (Just started this one from regular bent over row, I think this is a low number) Seated Shoulder Press - 105x5 Pull-Ups - 2 consecutive Plank - 70secs. As I rotate through these, I will find out what my 1RM is for the big ones and post it. Engage!

Hi everyone!! I'm not new here, but it's been about a year since I logged in to the community.. I know.. I'm an ass.. This past January I finally got serious about leveling up my life. At 42, I decided I'd rather be invincible than a heart attack victim! I'd learned lots over the past couple years, had a few false starts, but it was time finally to commit. As of the other day, I've shrank from 202lbs down to 177lbs. Eating fairly clean (I still have my vices) and lifting heavy things. What an empowering feeling! It's almost time to go shopping, as most of my stuff doesn't fit well anymore! I must admit, it's also nice to be strong for once. I went from being winded and being sore from doing body weight squats to my current PR of 250lbsx5. Later today I'm gonna mess around and see what my 1RM is.. Wish me luck! I also didn't even know what a deadlift was 3 months ago, and that's up to 225lbsx5. So it's time to stop hiding in the shadows and get involved in the community that has helped me so much! Bring on the next 6 week challenge! It's time to do everything in my power to hit sets of 10 pull-ups now! (I'm currently at 2...) Hardy If you use Fitocracy, look me up - NukemHardy

Yup, that's what I was getting at.. The lower fat and calorie numbers of the "high" one is just showing the fat still being included. The cooked numbers (lower) are leaving the fat and calories from fat in the frying pan. If you ate the cooked bacon, and sucked back the fat from the pan, you should be equal!

Not sure what your question is?

Just fired up the oven!! Now, I wonder about bbq'd eggs????????

The BIG difference in the nutrition info you posted ct, is the fact that the one on the left is likely the raw stats, whereas the one on the right is cooked. As you know, that luscious pool of yummy juice left behind in the pan is a good majority of the fat, no longer attached to said bacon. So, the calories from fat drop drastically! (and the weight, etc...) Now, nobody is stopping you from straining/saving/cooking with that fat at a later time! I love using it right away by dropping my eggs in the pan and basically deep-frying them in it!!

Heya Squad R!! It may look like I've been inactive for the past few days, it's because I have been All good to resume the path to awesomeness now that some work issues, and a rather foggy birthday weekend are all done, so let me know what to do!! I guess I need to hit my blog tonight, and re-affirm my goals. Maybe we should come up with a name? R is a little dull imo! Looking forward to providing whatever support (still n00b), encouragement, and accountability I can!! Anyone else in the squad taking on smoking for the challenge? I am, those damn things only have 5 more days to mess with me, then they're punted!!

You could also switch to the Angry Birds. No lunges in that one, but everything else is the same, and you can progress (level up) as you go. I just started it today, as I didn't know where to go with the beginner one now that my numbers were going up. I may add the lunges into AB, or maybe just keep progressing with the squats.. http://nerdfitness.com/blog/2011/03/10/angry-birds-workout-plan/

Thanks guys, I've eaten right before bed a few times, no noticeable affect on my sleep. I guess I had read somewhere to stop eating 2hrs before bed, but like you say, I'm not sucking pack an entire pizza, or chips, or any of those things from my past!!

OK, so I'm on a project that has me working 13hrs/day, 5 days/week. This is my weekday schedule: Alarm at 5:45am - up, shower, pack lunch and roll out the door by 6:15am Sit behind this stupid computer all day, drive back to cabin. 7:00pm - get back (as long as I didn't have to stop for anything) 10:00pm - in bed to get close to my 8hrs sleep. That leaves me 3 hours to wind down (or up), eat, and exercise. Luckily I do most of my NF surfing at work (shhhh.....) So this leads me to my question: Eat first then workout? Or workout first, which leaves eating until just before bedtime? I'm stuck with this schedule until sometime in June or early July, so I need to find a routine that works!

For the past few weeks I've been doing the beginner body weight routine. My numbers have been steadily increasing, so I figured it was time to move to something with more progression. So - Angry Birds it will be. I only have one small issue with it. I like the lunges in the beginner routine! My question - If I were to go and add lunges into Angry Birds, how could I add progression to them? For example, Rows to Incline Rows to Pull-ups, or Squats to Overhead Squats to Jump Squats. Do lunges lead to a more difficult lunge-type exercise?

This is a case where all reformed smokers are welcome!!

What are the immigration laws like there? I want in!!!