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empeg9000

empeg9000 Challenge - Enter the Paralettes

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Monday morning workout:

1 minute rest between sets.

• Warm-Up Routine
• Plank Side to Sides 5X8 - These felt a little easier today but they are still pretty tough.
• Assisted Shoulder Stand Raises -  5X12
• Jump Throughs - 5X13 
• Assisted Inverted Presses - 5X10 - These are tough. I am feeling this!
• Swing Sets - 5X12
• Cool-Down Flow

 

Week 1 Update:

 

Avg Weight
190.59

 

                        Change
Neck     14        0
Chest    39        0
Waist     36.5    -0.25
Hips       40.25  0
Thigh     24.5    0
Quad     22       0
Quad Above Knee 17.5   -0.5
Calf       15.5     0
Bicep     13.5     0
Forearm 11.5    0

 

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 160g protein, 158g of carbs, 70g of fat, and 2035 avg calories. 

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 and took measurements this am to make sure I was on track and not putting on the wrong kind of weight.

 

 

3  Workout 3x -5X a week

Done. I did my 3 required workouts for GMB, a leg workout, plus some cycling.

 

Lose 1" from my waist

According to the tape I  have lost a quarter inch already. I find that doubtful. Next week will tell the tale.

 

5 Shoulder ROM & Mobility work 7x a week

Boom! I did that! ON my off days I even did the Ido Portal Shoulder ROM exercises for the extras. 

 

Goal 6:

Find time to train for the Tour De Cure 50 I will be riding June 2nd.

Boom! Did it. I got in 4 rides.

Total Dist: 50.83

Time: 3:28:47 h:m:s

Elevation Gain: 3196ft

Avg Speed: 14.6

Avg HR: 150bpm

Avg Bike Cadence:77rpm

Calories: 2252

 

That was a pretty good week for me I have to say. I just need to get avg protein up and the fat down a smidge so I can eat more protein. Carbs are doing good.

 

 

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How are you taking your waist measurement?  I take three: narrowest point sucked in, 1" below navel sucked in, and across navel relaxed.  The first two are easier to take without cheating (it's hard to cheat when sucking in as much as you can) and are a good indicator of actual measurement loss/gain.  The third is what I use for the bodyfat calculations.

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How are you taking your waist measurement?  I take three: narrowest point sucked in, 1" below navel sucked in, and across navel relaxed.  The first two are easier to take without cheating (it's hard to cheat when sucking in as much as you can) and are a good indicator of actual measurement loss/gain.  The third is what I use for the bodyfat calculations.

This one: 'across navel relaxed.' I have one of those body tape. I know the tape squishes in my stomach a smidge but I figure if I just let it happen every time and I do it the same way every time then it is what it is. I will give your method a shot. 

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I do 2 (3) waist measurements. 

- At the navel, sucked in and pulled hard.

- At the narrowest part, pulled pretty hard but fully flexed core area

- At the widest of the hip bones.  This measurement is largely obsolete for me, it hasn't moved since I was losing weight initially, I occasionally spot check it, but don't waste my time usually.

 

I use the fully flexed # for formulas.  Its close to what you'd get relaxed pulled lightly, but its also very reproducable.

 

The "cheated" measurements like my first one are useless for BF% formulas, but give a very reliable and reproducable number that is really free from second guessing.

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I do 2 (3) waist measurements. 

- At the navel, sucked in and pulled hard.

- At the narrowest part, pulled pretty hard but fully flexed core area

- At the widest of the hip bones.  This measurement is largely obsolete for me, it hasn't moved since I was losing weight initially, I occasionally spot check it, but don't waste my time usually.

 

I use the fully flexed # for formulas.  Its close to what you'd get relaxed pulled lightly, but its also very reproducable.

 

The "cheated" measurements like my first one are useless for BF% formulas, but give a very reliable and reproducable number that is really free from second guessing.

Thanks for the tip Waldo. 

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Wednesday Morning Workout:

 

Warm up routine

Plank Push Ups - 5X12

Front Dips - 5X12

Plank Hold - 5X30 secs

Tuck Hold - 1X30, 4X10 secs - In Hindsight I shouldn't have tried a hold for that long. I was all excited I was able to hold it so long but then I was messed up for hte rest. I should have just tried 15 5 times. Oh well. 

Mt. Climbers - 5X12

Cool down routine

I would put my RPT at 7 and RPE also at 7. 

 

Good news! I got back my blood work after a full year of primal living. I will just give the highlights:

Glucose level:86

Total Cholesterol: 156

​ triglycerides: 39

HDL: 59

LDL:87.2

Sodium: 136 - The low end. Not a surprise since I don't eat box foods and I don't use much salt. 

 

My eating so far this week has been good. I am avg 189g protein, 61g fat, and 145g of carbs for 1923 calories.

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Yesterday I went for two walks during the day in addition to my normal workout. I was going to cycle last night but Mrs Empeg and I decided to walk together and grill out on the deck.

 

Today was a rest day:

 

GMB Warm up routine

Shoulder Mobility ROM

GMB Cool down routing

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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 Flow

I 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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I'm jealous of that protein average.  That's the one area in my diet that I'm really lacking.  Since I practice IF, it's hard for me to get enough protein with a reduced number of meals.  Gotta work on that!

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I'm jealous of that protein average.  That's the one area in my diet that I'm really lacking.  Since I practice IF, it's hard for me to get enough protein with a reduced number of meals.  Gotta work on that!

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. 

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SOunds about like me. Lunch is 6 eggs with 3 oz of chorizo, usually and dinner is a pound of beef, pork, of chicken. It's a good amount of protein. At least I am not inclined to eat more. :)

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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. 

 

Do you actually notice a performance boost from the protein?

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Do you actually notice a performance boost from the protein?

Well I have noticed an energy increase for sure but whether that's from my increased protein or carbs I'm not sure.

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I've been working with a lower protein target (the National Strength and Conditioning Association recommends 1.5 – 2.0 g of protein per kilogram of body weight) and haven't noticed any strength drop-off.  But I also haven't done any A/B testing so I may try an increased level next challenge (while keeping everything else the same) and see how it affects body comp. and training.

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I've been working with a lower protein target (the National Strength and Conditioning Association recommends 1.5 – 2.0 g of protein per kilogram of body weight) and haven't noticed any strength drop-off.  But I also haven't done any A/B testing so I may try an increased level next challenge (while keeping everything else the same) and see how it affects body comp. and training.

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 Weight
190.82

 

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.

 

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. 

 

 

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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.

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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.

 

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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!

 

 

 

 

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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. 

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