Mark D Lifts Things Up and Puts Them Down

[Mark D]

Looks like I'll be a Warrior for my second challenge, having completed my Recruit training in the just-completed challenge.

 

I'm on a journey to get in shape.  Let me explain.  No, that would take too long, let me summarize.

 

Last November my blood pressure and cholesterol were high.  Doctor prescibed BP meds and statins, took the BP meds but refused the statins.  I've since lost 40 pounds, have lowered my cholesterol 60 points (to ALMOST normal levels, not high enough to warrant medication), and am working toward getting my blood pressure under control without the meds.  My doctor didn't think I'd do as well as I did, he told me I'd lose 20 pounds and then stop.  

 

My first challenge entailed losing weight (I didn't lose as much as I wanted) and getting stronger thru body weight exercises (didn't do as well there as I'd hoped either).  Part of my problem was that my work schedule kept me from myh daily walks for the last couple weeks, I'd literally leave my desk only to go to the mens room.  I been researching beginners weight training, and have decided on starting a Stronglifts 5x5 program.

 

About me:  I'm a 51 year old male, computer programmer by profession, and I've been a nerd since before there was such a thing as the World Wide Web.  My first home computer was a TRS-80 Model 3.  I can be a contrary SOB, when my doctor (referenced above) told me I'd lose 20 pounds and stop i went into "Oh yeah?" mode.  The quickest way of getting me to do something is to tell me I can't, the difficult I do immediately and the impossible takes a little longer.

 

The Plan:  I'll be on a cruise for most of the first two weeks of this challenge, so I'll be formally beginning at the end of this month.  The ship DOES have a gym, so I'll try to get some sort of weight training in on board, I did see a Smith Machine in the pictures of the gym, and there are dumb bells, so I shouldn't be at a complete loss.  When we return I'll be joining the nearby Gold's Gym, which I've visited, they have a power rack, squat rack, benches, and weights, everything I'll need for Stronglifts.  I plan to go to the gym first thing in the morning, work out, shower, and go to work.  Get it over with early.  I'm more of a morning person than a night-owl, so I don't expect too much trouble with that plan.  

 

My goals: Lose the last of the bodyfat I want to lose.  Get strong, especially develop upper-body strength.  Lower body has never been an issue, but I expect I'll improve there too.

 

My concerns:  

1) My age, at 51 I don't heal as quickly as I used to, so better to take it slow and not get hurt.  On the other hand (where I have different fingers), I've learned to listen to what my body's telling me.  I know the difference between hurting and being hurt.  

2) My life.  I have a full-time job which can be demanding.  

 

Now some may wonder why I'm here instead of Adventurers, since one of my goals is weight loss.  Simple, my first challenge thread was tagged for Warriors, and my last challenge (selecting a guild) when I expressed uncertainty where I should go with Warriors or Adventurers Milo encouraged me to join Warriors.  So blame him!

 

I can't join the warrior guild without including this:

 

 

 

 

[CourtnieMarie]

hey Mark! i think your challenge will fit in with the warriors quite nicely! my main goal is also to lose bodyfat but i love lifting and follow a lifting program, so i post up here too

 

good luck!

[Mark D]

OK, having had time to think a bit more on my challenge, here are some more specific goals:

 

1) Do whatever weight training I can while on the ship.  Can't be more specific here since I don't know exactly what will be available, but I should be able to manage some dumb bell work or something similar.  Maybe some kettlebells if they have them.

 

2) Begin Stronglifts the last week of April.  Since I'll only be doing this the last four weeks of the challenge, my goals there will be modest.  That's of course assuming I won't be able to begin on the cruise, I may be surprised and find barbells and a squat rack on board.

     2a) Go to the gym at least twice a week, preferably three times a week.

     2b) Learn to do all the lifts with proper form.

     2c) Progress as far as time and ability allow during that time.

 

3) Trim at least SOME of the excess bodyfat I'm still carrying.  I'll post pictures when I can (you'll be sorry!)

 

4) While on the cruise, maintain my current level of fitness (because there will be eating and drinking on the cruise).

 

I seriously considered sitting this challenge out because of the cruise, but I figured no better time than the present, it'll still give me a leg-up on the next challenge.

[Mark D]

I am excited about this. I know it'll be hard. I've done hard things before. I know it'll hurt sometimes. Been there, done that, got the T-shirt.

I'm ready to embrace the suck.

[Stronkey Kong]

So... I've never been on a cruise, but don't boats rock with the waves, or is the water calm enough/boat big enough so you wouldn't feel it while trying to balance a barbell on you're back?

Please let us know.

[Mark D]

Oh the boat rocks, no question. Been on a cruise in 18 foot seas, you go weightless at the top and REAL heavy at the bottom. Not to mention that everything you ate for the last three days wants to come the wrong way.

OTOH in port its generally not to rough. Which is when I'd be doing pretty much anything with weights.

[HDLevs]

Hey Mark D great goals and great beginner program to go with. Have fun on the cruise and return ready to get stronglifting. You could try a bodyweight based program while cruising to get prepped like this one.

 

http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

[Mark D]

Well, I'm back from the cruise.  There was food, beer, whiskey, wine, and even some rum.  Not to mention sightseeing, beaches, mountains, etc.

 

There was also gym attendance.  There were fixed free weights and a Smith machine, I mostly used the former.  Not wanting to use a barbell for back squats with no spotter (even for light weights, since the ship was rocking) i did goblet squats, rows, bench presses (sometimes with the Smith Machine, sometimes with dumbbells) overhead presses and deadlifts, basically the Stronglifts program adapted to the equipment available.  I did two each of work out A and B, with a days rest between workouts.

 

I just completed my sign up at the nearby Gold's Gym, so I can begin my full workout shortly.  I don't plan to count the weights used on the cruise, I'll start from the beginning at the gym.

 

So time to pick things up and put them down!

[Mark D]

Did my first Stronglifts work out this morning.

Squat 45 lb 5x5.

Bench 45 lb 5x5.

Row 65 lb 5x5.

Just for gits and shiggles I got on the scale. Either it's WAY off or I lost 12 lbs in a little over a week while I was on a cruise.....

[CourtnieMarie]

wow! awesome job on the cruise and getting right back into the gym once home. and 12lbs?! crazy! even if it's a little wonky (bc scales are like that) there's definitely some great loss in there!

[Mark D]

Given the way I ate and drank on the cruise, I'm sure the scale is off by a lot. I'll try my home scale tomorrow morning to check.

[Mark D]

Quick update, I've kept up with my SL program, workouts on Monday, Wednesday and today (Saturday).

Deadlifts kicked my butt, even at 105 lb. Felt good before deadlifts (after squats and OHP) but wrung out after.

[Mark D]

Beginning my third week of Stronglifts, weights are increasing and I've yet to fail a rep. In fact I've yet to feel the need to bench in the power rack for fear of failing.

Workouts on Monday, Wednesday and Saturday seem to work best for me, both in terms of schedule (only have to get up extra early twice a week to get to work) and for the extra day of rest once a week. I'll have to see how things go as the barbell gets heavier, if one day off is enough to recover.

[Mark D]

Well I think I can consider this challenge a success.

 

I hit the gym every other day on the cruise and lifted what was available, mostly dumb bells.

 

I joined the gym and started Stronglifts upon return from the cruise.  I'm maintained a three-day-a-week work out schedule since then.  

 

I only gained about five pounds on the cruise, not too bad.  I've gotten back to my pre-cruise weight.

 

While the scale hasn't changed much beyond getting back to pre-cruise weight, I've had to punch another hole in my belt, total decrease in my waist in six months (measured from the largest stretched hole on my belt, which is where I wore it six months ago, to the one I just punched) is 3.5 inches.  Shorts that fit me properly last summer can now be removed without unbuttoning.  T-shirts that were snug across the gut last summer are now baggy.

 

Maybe for the next challenge I can take on a mini-challenge depending on what it is.  I'm STILL a beginner at lifting, and the last thing I want to do is get hurt.

[CourtnieMarie]

congratulations on all those successes! getting back down to a pre-vaca weight within 5 weeks is fantastic! especially since it looks like your body is recomping as well can't wait to see what you'll take on next challenge!

[Mark D]

congratulations on all those successes! getting back down to a pre-vaca weight within 5 weeks is fantastic! especially since it looks like your body is recomping as well can't wait to see what you'll take on next challenge!

 

Thanks for the encouragement.

 

I suspect my next challenge will just be continuing Stronglifts with the weight increasing apace.  Maybe adding in some accessory work like curls (do I HAVE to call people "Bro!" while I curl?) 

 

I've also considered adding some kettlebell, because we need more kettlebell.  Oh wait, that's cowbell we need more of.  Nevermind.

[CourtnieMarie]

Thanks for the encouragement.

 

I suspect my next challenge will just be continuing Stronglifts with the weight increasing apace.  Maybe adding in some accessory work like curls (do I HAVE to call people "Bro!" while I curl?) 

 

I've also considered adding some kettlebell, because we need more kettlebell.  Oh wait, that's cowbell we need more of.  Nevermind.

if you like the program and are doing well (and it looks like you are!), definitely continue it. adding in something a little extra is a great idea whether it be accessories, mobility, or some kettlebell work! I keep adding minor changes to my challenge training goal but ultimately keep the base the same since i enjoy my program.

 

[Mark D]

if you like the program and are doing well (and it looks like you are!), definitely continue it. adding in something a little extra is a great idea whether it be accessories, mobility, or some kettlebell work! I keep adding minor changes to my challenge training goal but ultimately keep the base the same since i enjoy my program.

 

 

 

Actually, mobility might not be a bad idea instead of strength-related accessory work.  I'll need to look into that.