Category Archives: Progress

Long time no post

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Howdy all!

It’s been a while since I have posted anything.  That doesn’t mean I’ve been sitting on my butt.  🙂

Since my last post I have yet again changed up my routine. Roughly 5 months of working out 6 days a week while cutting took its toll on my body and CNS and I began getting burnt out.  Burning out lead to stalling.  I took almost a week off to reset.  After this I re-examined my goals and what I was enjoying about working out.  I found that I was really enjoying the main compound lifts (squats, deadlifts, overhead press, etc) so I decided that I would switch to a routine where I could improve on these types of moves and essentially gain strength for a period of time.

I did some research and ended up starting Strong Lifts 5×5.  It is a very simple program where you workout 3x\week and only do 3 main exercises a day for 5 sets of 5 reps.  I was hesitant at first to reduce my workout days and load this much but it has been well worth it.  The rest days you end up *praying* for, especially since you squat EACH workout and the weight is ever increasing as long as you complete your previous workout’s sets\reps.  There are basically 2 workouts: Workout A – Squats, Overhead Press, Deadlifts;  Workout B – Squats – Bench Press, Bent over barbell row.

I will post later on my progress, but I am really enjoying it so far.

Til next time!

-Alan

Another late update

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Long time no post.  About 2 weeks ago I finished another 6 week program by Jim Stoppani.  This time it was his 1-2-3 Lean program (also known as Shortcut to Shred).  It was an awesome program that I am taking many things from it forward.  The primary kick-ass part is something called cardioacceleration.  It basically means doing some form of HIIT or cardio during your rest periods of your weight-lifting sets.  Let me tell you it keeps your heart rate through the roof!

Overall I lost 10 pounds, my hips/waist shrunk, and I dropped 1.5% bf points.

I am currently sitting at 205 pounds and 21% bodyfat.  I hope to break the 20% threshold in the next 6 weeks which would truly be awesome.  I am incorporating cardioacceleration in my current regime.  Right now I am focusing more on the heavier weight since I tend to enjoy that more (as well as the after-affects) 4/week, 1 day via various forms of stead-state cardio, and then 1 day of Crossfit.

Till next time! – A

HIT 100 results (late update)

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Howdy all!

I have been meaning to post for a while, but I wrapped up my 6 week program HIIT 100s about 2 weeks ago.  I loved it!  It was very hard but rewarding knowing I could survive all the reps with such little (or no) rest.

As far as results, I increased my poundage on all exercises (some more than 50%!), lost 1.5 inch in my waist, and lost over 2% body fat.  Not bad in my book!  My clothes are fitting much better and I wore a pair of jeans this weekend that I havent been able to in at least 3 years.  🙂  Afterwards I had an easy workout week to rest up (I believe I worked out 3-4 times).

Right now, I am continuing to follow the low carb/high protein/fat diet since it seems to be working.  I also started another 6 week program that I am in the first week of.  I will post more about that next.

Get it!

One year

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This past Friday night was a marker for me.  One year ago that night was the Daddy daughter dance.  It was when I truly realized how overweight and uncomfortable I was, especially when having to get dressed up to go out.  It was cemented after I saw a picture of myself that night with my daughter and I did not like what I saw.  At that point I decided to do something about it.

I started with jogging, then 4 months of Insanity, an Insanity/P90X hybrid, Body Beast, HIIT 100s (currently), as well as numerous random workouts I made up.  I stopped drinking 4-5+ nights a week and cleaned up my diet (which was very tough at first).  I slowly started working on hitting my needed macros as well.

This past Friday night we did the Daddy Daughter dance again.  This time I did not have the same reservations and self-conscious thoughts going through my head.  A year later I am down only 10 pounds, but I feel SO much better.  I tend to sleep much better and back pain has decreased a ton which was previously an issue.  I know I still have a ways to go to be where I desire, but I am enjoying the journey.

-Enjoy it! -A

What progress?

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Both our kids have been sick for the last week.  Fever, runny nose, cough and stomach issues to boot.  So . . . . I let that take  over.  I have not completed a single workout.  And cooking a healthy meal didn’t happen so much either.  I saw something in a magazine, years ago, that said men make time to workout, while women workout IF they can find time.  This is me.  I am guilty of letting life take over. 

I’d like to make a bold declaration that this behavior will end today!  But I know it won’t.  What I am going to say is I am doing better next week.  I will take advantage of my hubs being home on Sundays.  I will nap.  I will wake up early tomorrow.  I will get my workout in.

Until next time, love yourself -b

HIIT 100 Progress

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Over half-way done!

I’m in week 4 now with 20 second rest times.  CRAZY, especially the ending multi-joint exercise!  I am feeling slimmer and my veins have been popping like crazy which I love, but pretty sure the wifey isn’t a fan of.  😉

I did some measurements on Sunday and I am on path so far to meet my goal.  I dropped in my waist line, and have lost 0.5% in body-fat.  Weight is steady, as always, but that doesn’t bother me.

I am down to about 65grams of carbs a day this week.  The low carb thing inst as bad as I expected it to be.  I am actually kind of thinking to redo the diet after this program and cycle it from time to time.

Keep at it! – A

Week 2 down!

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Just got finished with workout 6 for week 2.  This week I was down to 40 second rest for the HIIT left sets.  I started using a timer on my phone to be more precise.  It was MUCH harder this week with the diminishing rest times (week 1 before was 60 and 50 seconds).  I know that come Monday the 30 second rest times are going to be hard.  I’m looking forward to it though!  🙂

I haven’t weighed or measured myself or anything yet (waiting until end of week 3), but I am definitely starting to see more muscle definition as well more veins popping which I’m happy about.

My upper quad is still hurting some but I was able to alternate between two different ending exercises for the week (Dead/Curl/Press and Kettlebell swings).  I will continue stretching and resting my quads and hopefully I will be ready by the next leg day (Tuesday).

Keep at it! – A