drsloomis

I've been keeping up with the workouts...just haven't had much time to post. Been too busy doing stuff like this: Crow Pose on a fallen tree over a raging river in Rocky Mountain National Park. Note: the hair on the left side of the picture belongs to my youngest daughter who double dog dared me to do it.

Crow Pose on a fallen tree over a river in Rocky Mountain National Park.

I'd second (third) Waldo and Vector. I've done a lot of playing around with diet, cutting, bulking, etc. over the past two years and slow tweaks are nearly always better than drastic changes (I say nearly because quick & dirty does have its place, albeit a small one). And small tweaks are easier to maintain / turn into lifelong habits than radical changes. As for your obsessive need for order, I present the following: http://www.buzzfeed.com/samir/things-that-will-drive-your-ocd-self-insane

Loving the low humidity in Colorado. Ran around a number of trails in the Rocky Mountain National Park around Estes Park today and got quite the leg workout! Also managed to get a number of primo crow pose pics of the boy and I, including one on a fallen tree over a river (will upload tomorrow when I can actually get on my computer!).

Just popping in briefly to say that I've been traveling (currently in Denver), hence the lack of updates. Will get caught up soon!

Join team "Average Joes"...all are welcome!

Join team "Average Joes"...the more the merrier.

My running goal has slipped..ugh. Good to see you've kept up! If you have to choose between updating and keeping up with your workouts, I'd choose the latter.

Yours aren't bad either! Been shaking things up by using different circuits / sets, and have had REALLY good results, albeit new DOMS the likes of which I haven't had in a while. Day 11 Tracking - work has gotten the better of me and I've missed a couple of days. Planning to finish the week strong so I can salvage the weekly grade and still finish up on top. Running / Cardio - Weather has been my nemesis with regard to running / cardio. My planned exercises are mostly outdoor circuits, and the rain has been just constant enough to keep me from getting outside enough to meet this goal. Indoor workouts are going to have to replace my outdoor circuits. Not happy about it, but getting it done will be better than not. Weight work - today was shoulders Warm-Up 5 min sprint intervals Lateral Raise / Arnold Press Circuit 15r@10 / 15r@20#; 12r@15# / 12r@25#; 8r@10# / 8r@27.5# - 8r@15# (drop set) Upright Row (progressive set) 15r@15#; 12r@20#; 8r@25# - break - 8r@25#; 12r@20#; 15r@15# Alt Front Raise / Plate Twist-Twist Circuit 15r@5# / 8r@25#; 12r@10# / 8r@25#; 8r@15# / 8r@25# Y-T Fly (progressive set) 16r@3#; 12r@5#; 8r@10# - break - 8r@10#; 12r@5#; 16r@3# Closing Circuit Superman Stretch 10 ea side Plank Twist-Twist 26 in 30s Superman Stretch 10 ea side RPOD 10s hold ea position, 20s final hold, plank to plank and back again...like the Hobbit! Tomorrow should be a rest day, but I'm heading to Denver on Monday, so I may shuffle my workouts to make that my rest day.

Your need to merge cells gave me fits, so I randomly aligned my most recent entries to help compensate for your obsessive need for order.

Thanks for the tip! Definitely going to have to check these out...

You're cranking through workouts this challenge! Gonna make the PvP interesting to say the least!

Continuing to exude awesome, as always. Great first week and the workouts keep getting better and better.

I had a video game goal a while back...there's always time for gaming! Good first week! Looking forward to seeing your progress. (Good luck with the penguins!)

My chest is still sore! Day 8, 9, & 10 Food tracking going well. Dinner tonight, for example, was Italian Turkey Sausage, fresh kale and diced tomatoes (I have a picture, but the forum's not cooperating). Workouts (warm-up and cool-down not listed): Monday - Legs Front Back Lunges (ea leg) 15r@15#; 12r@20#; 8r@25# Parallel Squats 15r@10#; 12r@15#; 8r@20# - break - 8r@20#; 12r@15#; 15r@10# Full to Half Sumo 5r@30# (5s hold) 5r@30# (5s hold) 5r@30# (5s hold) 5r@30# (5s hold) 5r@30# Split Squat 15@5#; 12r@10#; 8r@15# - break - 8r@15#; 12r@10#; 15r@5# Stiff Leg Deadlift / Alt Side Squat Circuit 15r@5# / 10r@5# ea side (alt) 12r@10# / 10r@10# 8r@15# - 8r@8# / 10r@15# Single Leg Calf Raises 25r@35# (ea leg) - break - 25r@35# (ea leg) Tuesday - Back DB Pull-Over / Pull-Up Circuit 15r@40# / 10; 12r@50# / 10; 8r@60# - 8r@30# / 10 Reverse Grip Rows 15r@25#; 12r@35#; 8r@45# - break - 8r@40#; 12r@30#; 15r@20# One Arm Row (5 ea side with only break being to switch arms) 5r@25# x 5 DB Deadlift 15r@20#; 12r@30#; 8r@40# - 8r@20# Reverse Fly / Crunchy Frog Circuit 15r@15# / 25; 12r@20# / 25 Wednesday - Bis & Tris Standing Curl 15r@10#; 12r@15#; 8r@20# - break - 8r@20#; 12r@15#; 15r@10# ** Tricep Extensions 15r@20#; 12r@30#; 8r@40# - 8r@20# (could have gone up on weight) Wide Grip EZ Bar Curl 5r@45# (5s hold 90 deg) x 5 {45# include 25# for bar} Skull Crusher 15r@25#; 12r@30#; 8r@35# - break - 8r@35#; 12r@30#; 15r@25# Conc. Hammer Curls 15r@10#; 12r@12.5#; 8r@15# - break - 8r@15#; 12r@12.5#; 15r@10# Tricep Kickbacks Right: 15r@10#; 12r@12.5#; 8r@15# Left: 15r@10#; 12r@12.5#; 8r@15# - break - Right: 8r@15#; 12r@12.5#; 15r@10# Left: 8r@15#; 12r@12.5#; 15r@10# Weighted Crunches 30r@45#; 30r@45# ** 10 pounds SUCKS at the end of a progressive set! I'm sore all over right now, though my leg soreness seems to be fading. Tomorrow is shoulders!

I can't believe I'm about to say this, but I'm with Wolvie on this one. GO TEAM VENTURE!...I mean GO TEAM RED!

Good job on the will power!

Day 7 Tracking - Doing well. Fast / cleanse continued. Breakfast - Shake and fruit Snack - Quest Protein Bar Lunch - Shake and fruit Post-WO Shake Dinner - Bacon Cheeseburger w/ Lettuce & Tomato Had a can of coke zero with dinner, but otherwise strictly water (around 84 oz). Workout - Chest New phase means higher intensity. Similar setup but with compound moves, power sets (5r, hold, 5r, hold, 5r, hold, 5r, hold, 5r) and "progressive" sets (15 reps @ low weight, 12r@med, 8r@high, all one right after the other, 60s rest, then back up the ladder, starting with 8r@high, 12r@med, 15r@low). Warm Up: 5 min light jog Super Circuit: Incline Fly / Incline Press 15r@20# / 15r@30#; 12r@25# / 12r@40#; 8r@30# / 8r@50# - 8r@25# (drop set) Single Circuit: Chest Press w/ Rotation 5r@40# (x5) Single Circuit: Incline Press (Prog Set) 15r@20#; 12r@30#; 8r@40# 8r@40#; 12r@30#; 15r@20# Single Circuit: Close Grip Press to Fly 15r@15#; 12r@20#; 8r@25# Closeout Set: Decline Push-ups 15 Russian Twist 25r@10 Decline Push-ups 12 Russian Twist 25r@15 Decline Push-ups 8 Cool Down: 5 min light jog

Thanks! Money stress is the worst kind for me, so I'm looking forward to getting it back under control. I'd love to, but won't know until July if I'm going to be able to make it happen. I'll let you know as soon as possible. Sounds like fun! I'm really looking forward to the Spartan Beast!

Day 6 Tracking - Doing a fasting / cleanse to kick start my diet given that it's essentially gone to hell since the job change. Breakfast - shake & fruit Snack - Quest Chocolate Chip Cookie Dough Protein Bar Lunch - shake & fruit Post-WO Shake Dinner - Taco Salad (basically seasoned extra lean meat, lettuce, & tomato) No soda (Yay!), 96 oz water (incl. 16 w/ 10 g of BCAAs), 2 amaretto sours (end of the school year!) Overall, a pretty good day! Workout - Shoulders Warm Up: 5 min light jog Single Circuit: Shoulder Presses 15r@15#; 12r@27.5#; 8r@40# - 8r@20# Super Circuit: Lat Raise / Upright Row 15r@10# / 15r@20#; 12r@15# / 12r@25#; 8r@20# / 8r@30# - 8r@15# Giant Circuit: Underhand Press / 1,1,2 Front Raise / Rear Delt Raise 15r@17.5# / 15r@10# / 15r@10# 12r@20# / 12r@12.5# / 12r@12.5# 8r@20# / 8r@25# / 8r@25# Super Circuit: Standing DB Shrug / Scap Trap 15r@15# /15r@15# 12r@30# / 15r@30# 8r@50# / 8r@50# Single Circuit:6-Way Shoulders 15r@0# / 12r@5# / 8r@10# Cool Down: 5 min light jog Moderate workout, but the 6-ways suck! Even with no weights, doing 15 reps is tough. Starting progressive sets tomorrow, so I'll be curious to see how my body reacts to the change.

Excellent first week!

...or a psycho! I'm in!

There's also a t-shirt on the line!

Day 5 Not much of an update. Busy day checking out for the summer and helping out at my old job. Meant to slip my workout in before graduation, but didn't make it. Tomorrow was supposed to be a rest day, but I'm going to have to switch them.

So how'd it go? I'm running one in Nov and looking for all the tips / pointers I can get.