Dullard gets into Shape

[dullard]

Update for Jan 2009.
I've been lazy for posting, but I've still kept up the lifting. Below are some selected progression photos. I also went back to the data and looked very carefully at what point did I lift 1.25x, 1.5x, 1.75x, and 2.0x the original lift. What that means is if I originally lifted something that was 20# with a maximum 10 reps, I marked when I could lift 1.25*20 = 25# at a maximum of 10 reps. Same for the rest. Then I could finally determine my true strength over time. After 1.5 years of lifting usually twice a week (30-40 minutes max a day), I have doubled my strength on average. My weight has dropped 2 pounds from the start. This makes my original dumpy body much better looking. I'm not done yet, but I am getting close to my ideal.

Front flexed up, Jan 2009.
Front flexed down, Jan 2009.
Front relaxed, Jan 2009.

I have determined that my workout results fit nearly perfectly onto a log(x) graph. I won't go into details, but if anyone knows how the log(x) function looks, you'll know what I mean. There is an initial linear increase followed by a corner and another nearly linear increase but at a much slower slope. This means that to double my strength with this workout it took 1.5 years but to reach tripple my original strength I'd need 36.5 years. With that in mind, I'm trying to start lifting more often. Three workouts a week will hopefully speed it up. Below is my progress, now in terms of strength.

WorkoutResults.JPG

Original thread
I am getting into shape. I will be working out together with my best friend, my GF. She wants some tone to her muscles, I want to move some mass from my belly to my arms. I will track my progress online to keep me motivated. It also happened that we started working out just as the official get ATOT into shape contest started.

I recently (last year) put on a lot of weight. Some of this weight is good as I now don't look anorexic. But the weight went into the wrong location. I have several reasons for the weight gain. Cause #1: After my divorce, I am finally really happy. I got freed from hell, and at the same time found a wonderful GF. The stress changes in my life put on the pounds. Cause #2: I stopped eating out for the most part, and started eating healthier. I'm cheap, so I bought small quantities of food when I ate out. Portion control for the win. Now that I rarely eat out, I found I eat far more. Result: I put on lots of weight. Cause #3: Finally, all of my uncles were thin as a rail until age 30 (when they all got a gut). Genetics and age are creeping up on me.

Pics: Censored, but possibly NSFW in some areas
This is what I looked like for the first 28 years of my life. Thin as a rail. Skin and bones. I could eat anything or do any exercise and it made no difference. I was ~125 lbs for well over a decade (almost two decades). Yes, I am proud of those state track medals, so I let them sneak into the picture.

July 23, 2007:
[*]This is what I look like now from the front
[*]And here is how I look from the side and back. (Censored, but possibly NSFW in some areas).

Aug 28, Sept 30, Nov 4, Dec 2, 2007 and Jan 1, 2008:
[*]Front View, Relaxed
[*]Side View
[*]Back View, Flexed
[*]Front View, Flexed Up
[*]Front View, Flexed Down

Workout Goal:
Stay at ~150 lbs, but move the mass from my stomach to my arms and some legs. Also, try to eat even healthier.

Body Stats:
Height: 5'9".

Weight: measured as I go to bed at night, only underwear on.
[*]July 17, 2007: 152 lbs.
[*]July 24, 2007: 154 lbs. This is by far my heaviest weight. But it is a good weight, I finally look healthy. I just want that weight moved to my arms and not so much on my stomach.
[*]July 31, 2007: 152 lbs.
[*]Aug 8, 2007: 152 lbs.
[*]Aug 15, 2007: 150 lbs.
[*]Aug 23, 2007: 150 lbs.
[*]Aug 30, 2007: 150 lbs. By now, I think you see that my scale rarely gives odd digits. I really could be 149 lbs or 151 lbs and I wouldn't know.
[*]Sept 5, 2007: 152 lbs.
[*]Sept 11, 2007: 150 lbs.
[*]Sept 18, 2007: 148 lbs.
[*]Sept 25, 2007: 148 lbs.
[*]Oct 4, 2007: 148 lbs.
[*]Oct 10, 2007: 148 lbs.
[*]Oct 17, 2007: 148 lbs.
[*]Oct 24, 2007: 152 lbs.
[*]Oct 31, 2007: 150 lbs.
[*]Nov 7, 2007: 152 lbs.
[*]Nov 14, 2007: 150 lbs.
[*]Nov 21, 2007: 148 lbs.
[*]Nov 29, 2007: 150 lbs.
[*]Dec 8, 2007: 148 lbs.
[*]Dec 12, 2007: 152 lbs.
[*]Dec 19, 2007: 152 lbs.
[*]Dec 28, 2007: 152 lbs.
[*]Jan 2, 2007: 154 lbs.

Measurements: Measured with a barely snug string at widest part. I have more body parts measured, but I only posted those related to my workout goals.
Stomach (relaxed/flexed):
July 23, 2007: 35.5", 33.75"
Jan 1, 2008: 34.5", 32.5"

L. Bicep (relaxed/flexed):
July 23, 2007: 12.5", 13.375"
Jan 1, 2008: 13.25", 13.5"

R. Bicep (relaxed/flexed):
July 23, 2007: 13.25", 13.5"
Jan 1, 2008: 13", 13.75"

Workout Planned:
I will use dumbbells for weight training (I already have them). Specificaly, I will try a full body weight workout, but focusing on my arms. I will try for 3 weight lifting days per week, increasing reps/weight each day if possible. The weights are lifted until the muscle won't let any more reps be done properly. One set each. I would perfer 2-3 sets, but I've been down this weightlifting path in the past a couple of times. 2-3 sets makes the workout too long and I give up after a couple of months. So, even if it isn't ideal, 1 set it will be.

I will use ballroom dance for aerobic exercise (I already love to do it). Dance wise, I want to become good at the Samba, a dance that I really have avoided for 5 years. Samba is a fast Latin-style dance that really works the abs and legs. I will aim for two dance days per week and walks in between.

 

[dullard]

Workout Results:

Graphical format:
See my workout results in graphical form here.

To create that graph, I divided (the number of lifts I do now) by (the number of lifts I started with at the beginning of this program). For example:
[*]On July 17, 2007, I did 5 reverse wrist curls of 20# each.
[*]As of Aug 27, 2007, I did 13 reverse wrist curls of 20# each.
[*]Thus, I am 13/5 = 1.6 times better than I was before. This doesn't mean I'm 1.6 times stronger, but it is a rough measurement of how much more "effort" it would have taken to do that lift.

But, what about when I change weights? Well, that is more difficult to quantify. The workout before I change weights, I did as many lifts as I possibly could of the lower weight. The workout after I change weights, I did as many lifts as I could with the larger weight. Then, I assume each day is assigned the same "effort" score. For example:
[*]On July 23, 2007, I did 7 shoulder presses 40# each.
[*]On Aug 16, 2007, I did 11 shoulder presses of 40# each.
[*]Thus, I gave myself a 11/7 = 1.571 "effort" score.
[*]On Aug 19, 2007, I did 6 shoulder presses of 45# each. I assumed this was still a 1.571 "effort score".
[*]On Aug 23, 2007, I did 9 shoulder presses of 45# each. Thus, I gave myself a 1.571 * 9/6 = 2.357 "effort score".

The overall score is just the average of each of the 9 lift scores.

Aerobic exercise:
July 20, 2007: 3 hours of mixed dancing. Half of it is social/waiting for good songs. So, in total, 1.5 hours of time of exercise.
July 22, 2007: Net 45 min of Samba.
Aug 3: 1.5 hrs dancing.
Aug 10: 1 hr dancing
Aug 12: 2 hr dancing.
Aug 23: 0.5 hr dancing.
Aug 26: 1 hr dancing.
Sept 1: 0.75 hr swimming, including laps and lots of treading water. I had no access to other aerobic exercise
Sept 2: 0.5 hr swimming, mostly laps.
Sept 6: 1.5 hr fast swing dancing. If you've ever done any fast swing, you'll know a night of only that is a great workout.
Sept 7: 1 hr dancing.
Sept 9: 1 hr dancing.
Sept 14: 1 hr dancing.
Sept 22: 1 hr dancing.
Oct 5: 1 hr dancing.
Oct 12: 1 hr dancing.
Oct 20: 1 hr dancing.
Oct 27: 1 hr dancing.
Dec 1,2: Played Dance Dance Revolution (DDR) for a few hours.
Dec 14: 1 hr dancing.

Walking: Slow paced, not much exercise more for fun:
July 18, 2007: 30 minutes. July 19, 2007: 40 minutes. July 21, 2007: 30 minutes. July 24, 2007: 25 minutes. July 26, 2007: 25 minutes.

Bah, I'm not going to time and write every walk. Lets just say I'm averaging 2 walks per week of about 25-30 minutes.

Aug update: Goal of 2-3 walks per week has been maintained.
Mid-Sept update: Been doing about 2 walks per week.
Late Sept update: Moved jobs, now I park with a 16 minute walk EACH way. I'm definately getting my walks in.
Mid Oct update: still walking 30+ minutes total a workday to/from the car. And walking with GF in half of the evenings. Although the evening walks are shorter (~15 min) now that it is dark at night.
Late Oct update: walks with the GF are mostly over now due to early darkness and the cold. But I must keep walking to/from work.
Early Nov update: got in a long walk (2+ hours). Still walking to/from work, but the cold weather may make me want to take the bus.

Concentration Curls: I know my technique is a bit off on the conc. curls, so this exaggerates my ability.
July 17, 2007: 30#, 10 reps
July 19, 2007: 30#, 11 reps
July 23, 2007: 30#, 12 reps - Will try to fix technique, reps will go down
July 26, 2007: 30#, 8 reps - better technique
July 31, 2007: 30#, 8 reps
Aug 2, 2007: 30#, 9 reps
Aug 6, 2007: 30#, 9 reps
Aug 8, 2007: 30#, 10 reps
Aug 13, 2007: 30#, 10 reps
Aug 16, 2007: 30#, 11 reps
Aug 19, 2007: 35#, 6 reps
Aug 21, 2007: 35#, 7 reps
Aug 23, 2007: 35#, 7 reps
Aug 27, 2007: 35#, 7 reps
Aug 29, 2007: 35#, 8 reps
Sept 4, 2007: 35#, 8 reps
Sept 12, 2007: 35#, 8 reps
Sept 16, 2007: 35#, 9 reps - my biceps were damn sore the next day
Sept 22, 2007: 35#, 9 reps
Sept 24, 2007: 35#, 10 reps
Sept 27, 2007: 35#, 10 reps
Oct 1, 2007: 35#, 10 reps
Oct 3, 2007: 35#, 11 reps
Oct 8, 2007: 35#, 11 reps right, 10 reps left
Oct 10, 2007: 35#, 11 reps
Oct 13, 2007: 35#, 11 reps
Oct 18, 2007: 35#, 12 reps
Oct 22, 2007: 40#, 5 reps
Oct 24, 2007: 40#, 5 reps
Oct 29, 2007: 40#, 6 reps
Nov 1, 2007: 40#, 6 reps
Nov 4, 2007: 40#, 6 reps right, 5 reps left
Nov 6, 2007: 40#, 7 reps
Nov 8, 2007: 40#, 7 reps right, nearly 7 on left
Nov 12, 2007: 40#, 8 reps right, 7 reps left
Nov 19, 2007: 40#, 8 reps
Nov 26, 2007: 40#, 9 reps right, 7 reps left
Nov 28, 2007: 40#, 9 reps right, 7 reps left
Dec 2, 2007: 40#, 8 reps

Seated Tricep Press:
July 17, 2007: 35#, 15 reps
July 19, 2007: 35#, 16 reps
July 23, 2007: 35#, 17 reps - Will go up to 40# since this is too many reps
July 26, 2007: 40#, 15 reps
July 31, 2007: 40#, 16 reps
Aug 2, 2007: 40#, 17 reps
Aug 4, 2007: 25 pushups, hands close together - I didn't have access to weights
Aug 6, 2007: 40#, 18 reps
Aug 8, 2007: 40#, 19 reps
Aug 13, 2007: 40#, 19 reps
Aug 16, 2007: 40#, 20 reps
Aug 19, 2007: 45#, 12 reps
Aug 21, 2007: 45#, 14 reps
Aug 23, 2007: 45#, 15 reps
Aug 27, 2007: 45#, 16 reps
Aug 29, 2007: 45#, 18 reps
Sept 2, 2007: 35 pushups, hands close together - I didn't have access to weights
Sept 4, 2007: 45#, 19 reps
Sept 10, 2007: 35 pushups, hands close together - I didn't have access to weights
Sept 12, 2007: 45#, 20 reps
Sept 16, 2007: 45#, 21 reps
Sept 17, 2007: Dug and transplanted grass for a flower bed. Seemed to work my triceps a lot.
Sept 22, 2007: 50#, 13 reps
Sept 24, 2007: 50#, 14 reps
Sept 27, 2007: 50#, 15 reps
Oct 1, 2007: 50#, 15 reps
Oct 3, 2007: 50#, 16 reps
Oct 8, 2007: 50#, 17 reps
Oct 10, 2007: 50#, 18 reps
Oct 13, 2007: 50#, 18 reps
Oct 18, 2007: 50#, 19 reps
Oct 22, 2007: 55#, 14 reps
Oct 24, 2007: 55#, 15 reps
Oct 29, 2007: 55#, 16 reps
Nov 1, 2007: 55#, 16 reps
Nov 4, 2007: 55#, 17 reps
Nov 6, 2007: 55#, 18 reps
Nov 8, 2007: 55#, 18 reps
Nov 12, 2007: 55#, 19 reps
Nov 19, 2007: 55#, 20 reps
Nov 26, 2007: 55#, 21 reps
Nov 28, 2007: 55#, 21 reps
Dec 2, 2007: 55#, 22 reps

Wrist Curls:
July 17, 2007: 30#, 10 reps
July 19, 2007: 30#, 15 reps
July 23, 2007: 30#, 17 reps - Will go up to 35# since this is too many reps
July 26, 2007: 35#, 13 reps
July 31, 2007: 35#, 14 reps
Aug 2, 2007: 35#, 15 reps
Aug 6, 2007: 35#, 16 reps
Aug 8, 2007: 35#, 17 reps
Aug 13, 2007: 35#, 18 reps
Aug 16, 2007: 35#, 19 reps
Aug 19, 2007: 40#, 13 reps
Aug 21, 2007: 40#, 14 reps
Aug 23, 2007: 40#, 15 reps
Aug 27, 2007: 40#, 16 reps
Aug 29, 2007: 40#, 18 reps
Sept 4, 2007: 40#, 19 reps
Sept 12, 2007: 40#, 20 reps
Sept 16, 2007: 40#, 21 reps
Sept 22, 2007: 45#, 10 reps
Sept 24, 2007: 45#, 11 reps
Sept 27, 2007: 45#, 12 reps
Oct 1, 2007: 45#, 13 reps
Oct 3, 2007: 45#, 14 reps
Oct 8, 2007: 45#, 15 reps
Oct 10, 2007: 45#, 15 reps
Oct 13, 2007: 45#, 15 reps
Oct 18, 2007: 45#, 16 reps
Oct 22, 2007: 50#, 7 reps
Oct 24, 2007: 50#, 7 reps
Oct 29, 2007: 50#, 8 reps
Nov 1, 2007: 50#, 9 reps
Nov 4, 2007: 50#, 9 reps
Nov 6, 2007: 50#, 10 reps
Nov 8, 2007: 50#, 10 reps
Nov 12, 2007: 50#, 11 reps
Nov 19, 2007: 50#, 11 reps
Nov 26, 2007: 55#, 5 reps
Nov 28, 2007: 55#, 6 reps
Dec 2, 2007: 55#, 6 reps

Dumbbell Bench Press:
July 17, 2007: 65#, 30 reps
July 19, 2007: 65#, 31 reps
July 23, 2007: 65#, 33 reps - Will go up to 75# since this is too many reps
July 26, 2007: 75#, 22 reps
July 31, 2007: 75#, 24 reps
Aug 2, 2007: 75#, 26 reps
Aug 4, 2007: 30 pushups, hands wide apart - I didn't have access to weights
Aug 6, 2007: 75#, 28 reps
Aug 8, 2007: 75#, 30 reps
Aug 13, 2007: 75#, 32 reps
Aug 16, 2007: 75#, 34 reps
Aug 19, 2007: 85#, 20 reps
Aug 21, 2007: 85#, 22 reps
Aug 23, 2007: 85#, 24 reps
Aug 27, 2007: 85#, 26 reps
Aug 29, 2007: 85#, 28 reps
Sept 2, 2007: 40 pushups, hands wide apart - I didn't have access to weights
Sept 4, 2007: 85#, 30 reps
Sept 10, 2007: 40 pushups, hands wide apart - I didn't have access to weights
Sept 12, 2007: 85#, 32 reps
Sept 16, 2007: 85#, 34 reps
Sept 22, 2007: 95#, 24 reps
Sept 24, 2007: 95#, 24 reps
Sept 27, 2007: 95#, 26 reps
Oct 1, 2007: 95#, 28 reps
Oct 3, 2007: 95#, 29 reps
Oct 8, 2007: 95#, 30 reps
Oct 10, 2007: 95#, 32 reps
Oct 13, 2007: 95#, 32 reps
Oct 18, 2007: 95#, 32 reps
Oct 22, 2007: 105#, 18 reps
Oct 24, 2007: 105#, 19 reps
Oct 29, 2007: 105#, 21 reps
Nov 1, 2007: 105#, 23 reps
Nov 4, 2007: 105#, 24 reps
Nov 6, 2007: 105#, 25 reps
Nov 8, 2007: 105#, 26 reps
Nov 12, 2007: 105#, 27 reps
Nov 19, 2007: 105#, 26 reps
Nov 26, 2007: 105#, 27 reps
Nov 28, 2007: 105#, 27 reps
Dec 2, 2007: 105#, 29 reps

Dumbbell Squat, including 5 sec hold at low point:
July 17, 2007: 35#, 10 reps
July 19, 2007: Injured left knee in unrelated accident, skipped squats
July 23, 2007: 35#, 11 reps - Will go up to 40#
July 26, 2007: 40#, 11 reps
July 31, 2007: 40#, 12 reps
Aug 2, 2007: 40#, 14 reps
Aug 6, 2007: 40#, 15 reps
Aug 8, 2007: 40#, 17 reps
Aug 13, 2007: 40#, 19 reps
Aug 16, 2007: 40#, 20 reps
Aug 19, 2007: 45#, 16 reps
Aug 21, 2007: 45#, 17 reps
Aug 23, 2007: 45#, 18 reps
Aug 27, 2007: 45#, 19 reps
Aug 29, 2007: 45#, 19 reps
Sept 4, 2007: 45#, 20 reps
Sept 12, 2007: 45#, 21 reps
Sept 16, 2007: 45#, 22 reps
Sept 17, 2007: Dug and transplanted grass for a flower bed. Kicking in the shovel seemed to work my legs.
Sept 22, 2007: 50# (from now on, 3 sec holds), 22 reps
Sept 24, 2007: 50#, 23 reps
Sept 27, 2007: 50#, 24 reps
Oct 1, 2007: 50#, 25 reps
Oct 3, 2007: 50#, 27 reps
Oct 8, 2007: 50#, 28 reps
Oct 10, 2007: 50#, 28 reps
Oct 13, 2007: 50#, 29 reps
Oct 18, 2007: 50#, 30 reps
Oct 22, 2007: 55#, 25 reps
Oct 24, 2007: 55#, 26 reps
Oct 29, 2007: 55#, 27 reps
Nov 1, 2007: 55#, 28 reps
Nov 4, 2007: 55#, 29 reps
Nov 6, 2007: 55#, 30 reps
Nov 8, 2007: 55#, 31 reps
Nov 12, 2007: 55#, 31 reps
Nov 19, 2007: 55#, 32 reps
Nov 26, 2007: 65#, 17 reps
Nov 28, 2007: 65#, 18 reps
Dec 2, 2007: 65#, 19 reps

Rev. Wrist Curls:
July 17, 2007: 20#, 5 reps
July 19, 2007: 20#, 5 reps
July 23, 2007: 20#, 6 reps
July 26, 2007: 20#, 7 reps
July 31, 2007: 20#, 7 reps
Aug 2, 2007: 20#, 8 reps
Aug 6, 2007: 20#, 9 reps
Aug 8, 2007: 20#, 9 reps
Aug 13, 2007: 20#, 9 reps
Aug 16, 2007: 20#, 10 reps
Aug 19, 2007: 20#, 10 reps
Aug 21, 2007: 20#, 12 reps
Aug 23, 2007: 20#, 12 reps
Aug 27, 2007: 20#, 13 reps
Aug 29, 2007: 20#, 13 reps
Sept 4, 2007: 20#, 13 reps
Sept 12, 2007: 20#, 14 reps
Sept 16, 2007: 20#, 14 reps
Sept 22, 2007: 20#, 14 reps
Sept 24, 2007: 20#, 15 reps
Sept 27, 2007: 20#, 15 reps
Oct 1, 2007: 20#, 15 reps
Oct 3, 2007: 20#, 16 reps
Oct 8, 2007: 20#, 16 reps
Oct 10, 2007: 20#, 16 reps
Oct 13, 2007: 20#, 17 reps
Oct 18, 2007: 20#, 17 reps
Oct 22, 2007: 25#, 8 reps
Oct 24, 2007: 25#, 8 reps
Oct 29, 2007: 25#, 8 reps
Nov 1, 2007: 25#, 9 reps
Nov 4, 2007: 25#, 9 reps
Nov 6, 2007: 25#, 10 reps
Nov 8, 2007: 25#, 10 reps
Nov 12, 2007: 25#, 11 reps
Nov 19, 2007: 25#, 11 reps
Nov 26, 2007: 30#, 5 reps
Nov 28, 2007: 30#, 5 reps
Dec 2, 2007: 30#, 5 reps

Crunches: 5 sec holds
July 17, 2007: 10 reps
July 19, 2007: 10 reps
July 23, 2007: 11 reps
July 26, 2007: 11 reps
July 31, 2007: 12 reps
Aug 2, 2007: 12 reps
Aug 4, 2007: 13 reps
Aug 6, 2007: 13 reps
Aug 8, 2007: 13 reps
Aug 13, 2007: 14 reps
Aug 16, 2007: 14 reps
Aug 19, 2007: 14 reps
Aug 21, 2007: 15 reps
Aug 23, 2007: 15 reps
Aug 27, 2007: 16 reps
Aug 29, 2007: 17 reps
Sept 2, 2007: 18 reps
Sept 4, 2007: 19 reps
Sept 12, 2007: 21 reps
Sept 16, 2007: 22 reps - From now on, this includes 1/3, 1/3, 1/3 of standard crunches and twisting crunches to the left/right for better oblique exercise.
Sept 22, 2007: 24 reps
Sept 24, 2007: 27 reps
Sept 27, 2007: 30 reps
Oct 1, 2007: 31 reps
Oct 3, 2007: 33 reps
Oct 8, 2007: 34 reps
Oct 10, 2007: 35 reps
Oct 13, 2007: 36 reps
Oct 18, 2007: 36 reps
Oct 22, 2007: 55#, 20 reps standard, 35#, 10 reps oblique - I switched to using weights and two hand (standard) or one hand (obliques) crunches by holding the weight up with straight arms and crunching the weight heigher.
Oct 24, 2007: 55#, 20 reps standard, 35#, 10 reps oblique
Oct 29, 2007: 55#, 21 reps standard, 35#, 11 reps oblique
Nov 1, 2007: 55#, 22 reps standard, 35#, 12 reps oblique
Nov 4, 2007: 55#, 23 reps standard, 35#, 12 reps oblique
Nov 6, 2007: 55#, 24 reps standard, 35#, 13 reps oblique
Nov 8, 2007: 55#, 24 reps standard, 35#, 13 reps oblique
Nov 12, 2007: 55#, 25 reps standard, 35#, 14 reps oblique
Nov 19, 2007: 55#, 25 reps standard, 35#, 14 reps oblique
Nov 26, 2007: 65#, 18 reps standard, 35#, 15 reps oblique
Nov 28, 2007: 65#, 19 reps standard, 35#, 15 reps oblique
Dec 2, 2007: 65#, 20 reps standard, 35#, 16 reps oblique

Shoulder Press:
July 17, 2007: NA
July 19, 2007: NA, added to get some delts/trapezius work in
July 23, 2007: 40#, 7 reps
July 26, 2007: 40#, 7 reps
July 31, 2007: 40#, 8 reps
Aug 2, 2007: 40#, 8 reps
Aug 6, 2007: 40#, 9 reps
Aug 8, 2007: 40#, 9 reps
Aug 13, 2007: 40#, 10 reps
Aug 16, 2007: 40#, 11 reps
Aug 19, 2007: 45#, 6 reps
Aug 21, 2007: 45#, 8 reps
Aug 23, 2007: 45#, 9 reps
Aug 27, 2007: 45#, 6 reps - left side just gave out and wouldn't lift any more. I really am stretching my limits to do 45# per arm.
Aug 29, 2007: 45#, 10 reps
Sept 4, 2007: 45#, 9 reps - left side still can't cut it.
Sept 12, 2007: 35#, 11 reps
Sept 16, 2007: 35#, 12 reps - my right shoulder poped during this lift, and now it pops every time I move it up. Hurts a little bit.
Sept 17, 2007: Dug and transplanted grass for a flower bed. Seemed to work my upper back.

Upright Row
Sept 22, 2007: 35# (total in both hands), 22 reps
Sept 24, 2007: 35#, 24 reps
Sept 27, 2007: 35#, 26 reps
Oct 1, 2007: 35#, 28 reps
Oct 3, 2007: 35#, 30 reps
Oct 8, 2007: 35#, 32 reps
Oct 10, 2007: 35#, 33 reps
Oct 13, 2007: 35#, 34 reps
Oct 18, 2007: 35#, 36 reps
Oct 22, 2007: 45#, 24 reps
Oct 24, 2007: 45#, 26 reps
Oct 29, 2007: 45#, 28 reps
Nov 1, 2007: 45#, 30 reps
Nov 4, 2007: 45#, 32 reps
Nov 6, 2007: 45#, 32 reps
Nov 8, 2007: 45#, 34 reps
Nov 12, 2007: 45#, 35 reps
Nov 19, 2007: 45#, 36 reps
Nov 26, 2007: 55#, 18 reps
Nov 28, 2007: 55#, 18 reps
Dec 2, 2007: 55#, 19 reps

Stair Calf Raises: With 1 sec holds at top and bottom.
July 17, 2007: Body weight, 25 reps
July 19, 2007: Injured left knee in unrelated accident, skipped this exercise
July 23, 2007: Body weight, 27 reps
July 26, 2007: Body weight, 30 reps
July 31, 2007: Body weight, 33 reps
Aug 2, 2007: Body weight, 35 reps
Aug 4, 2007: Body weight, 37 reps
Aug 6, 2007: Body weight, 40 reps
Aug 8, 2007: Body weight, 43 reps
Aug 13, 2007: Body weight, 45 reps
Aug 16, 2007: Body weight, 48 reps
Aug 19, 2007: Body weight, 50 reps
Aug 21, 2007: Body weight, 53 reps
Aug 23, 2007: Body weight, 55 reps
Aug 27, 2007: Body weight, 58 reps
Aug 29, 2007: Body weight, 60 reps
Sept 2, 2007: Body weight, 63 reps
Sept 4, 2007: Body weight, 65 reps
Sept 10, 2007: Body weight, 68 reps
Sept 12, 2007: Body weight, 70 reps
Sept 16, 2007: Body weight, 73 reps
Sept 22, 2007: Body weight + 40#, 40 reps (holding weights)
Sept 24, 2007: Body weight + 40#, 43 reps
Sept 27, 2007: Body weight + 40#, 45 reps
Oct 1, 2007: Body weight + 40#, 48 reps
Oct 3, 2007: Body weight + 40#, 50 reps
Oct 8, 2007: Body weight + 40#, 53 reps
Oct 10, 2007: Body weight + 40#, 53 reps
Oct 13, 2007: Body weight + 40#, 55 reps
Oct 18, 2007: Body weight + 40#, 57 reps
Oct 22, 2007: Body weight + 50#, 45 reps
Oct 24, 2007: Body weight + 50#, 47 reps
Oct 29, 2007: Body weight + 50#, 50 reps
Nov 1, 2007: Body weight + 50#, 52 reps
Nov 4, 2007: Body weight + 50#, 53 reps
Nov 6, 2007: Body weight + 50#, 54 reps
Nov 8, 2007: Body weight + 50#, 55 reps
Nov 12, 2007: Body weight + 50#, 56 reps
Nov 19, 2007: Body weight + 50#, 56 reps

Calf Raises: Moved from stairs to just the ground. This give a more limited range of movement, but with high weights, I felt far more safe. Plus, I am now balancing entirely by my legs (instead of using the stair rail with my hands for stability) which is proving to work muscles that I didn't work before.
Nov 26, 2007: Body weight + 65#, 35 reps
Nov 28, 2007: Body weight + 65#, 36 reps
Dec 2, 2007: Body weight + 65#, 37 reps

 

[dullard]

Typical old diet meals
Breakfast
During the week: two Poptarts and a can of pop (full sugar of course).
During the weekend: I didn't eat breakfast.

Lunch
During the week: A can of soup / raviolli / chili. All from those convenient microwave cups. A can of pop (full sugar). Once a week, I would eat out usually a deli sandwhich and pop.
During the weekend: Typically, a sandwhich (lunchmeat, lettuce, mayo, mustard, and whole wheat bread) and a can of pop. Sometimes leftover pizza if there is any.

Dinner
One of the following: Homemade spaghetti and sauce, homemade or frozen pizza, or noodles with mixed veggies. Water to drink.

Late evening snack
One of the following: Chips and salsa with cream cheese, mac and cheese, or can of fruit. Pop to drink.

Changes to diet so far
Breakfast
July/Aug: I stopped eating Poptarts and pop and instead I've had cereal (Cracklin Oat Bran or Honey Nut Cheerios). No drink. On weekends, I've been eating bagels.
Sept: Continued with the healthier breakfast. Pop and poptarts are gone. Cereal (often Post Selects) and bagels replaced it. Also on weekends I tried to eat eggs and or sausage.
Oct: Generally went without too much breakfast, but when I was hungry, I had cereal during the week or bagels on the weekends.
Nov: Added raisins and lunchmeat to breakfast most days for a touch of fiber/protein (but mostly for taste). On some weekends, I had eggs/bacon and ones I pigged out on cherry turnovers.

Lunch
July/Aug: Hasn't changed much. I did switch to diet soda since I had it sitting around. I am eatting some cereal instead of overly processed microwavable cups.
Sept: Dropped all soda for the most part, unless I ate out. Otherwise often cereal during the week and bagels/leftovers on the weekend.
Oct/Nov: I've been eating out twice a week for lunch (Subway, Chineese, or pizza) for the rest of the week, mostly cereal.

Plans not yet implemented: make sandwhiches instead.

Dinner
No change yet. No change planned.

Late evening snack
July/Aug. I've been eating fruit mostly. Although I have falled back and eaten some chips/salsa/cream cheese. I also have been eating Hebrew National hotdogs. Since my diet is mostly vegetarian, the hot dogs add protein so my muscles can grow. I know, hot dogs aren't the best choice.

Plans not yet implemented: if my weight drops much below 150 lbs, I'll have to eat more snacks. I'm thinking cheese since my diet has little dairy other than pizza. Not sure yet what I'll add.

 

[scott916]

You've got guts to put yourself out here like this, so good luck in achieving your goals!

 

[yankeesfan]

Good luck. I started working out about a month and a half ago, as well.

I'm going to beat you in the contest.

 

[mugs]

Woah, Tom Hanks posts on Anandtech?

 

[Platypus]

you don't look anything at all like I expected you to (not a bad thing)

good luck man, hope you hit your goals... I've been dieting/exercising very heavily for the last few months and I'm down 30lbs and feel so much better. I wasn't really fat before but just kind of soggy and not in shape whatsoever. It's totally worth the effort though, I feel so much healthier than I did before.

 

[Safeway]

Kick some ass dullard! Right on for posting your flog here. :beer:

 

[dullard]

Thanks all for the encouraging words.

Originally posted by: mugs
Woah, Tom Hanks posts on Anandtech?

I used to get that all the time. Especially when I was in high school and Forest Gump came out. But, you know, I haven't heard that at all recently. I think I need to work on an akward smug smile to really look more like him.

 

[alkemyst]

It's your call, but I'd really skip aerobics at your stage unless you feel your cardio is lacking.

Tone is sort of a misnomer like spot reducing.

Start eating and lift weights. You aren't going to become Arnold doing this. You clearly are ectomorphic so your build will stay pretty lithe and compact (a la Bruce Lee to pick an easy icon).

Adding body weight will happen...150lbs is probably too light for you....I am 5'10.5" endo/mesomorphic and at 165 I am sickly looking...at 175 buff and cut and at 185 buff and trim and to most healthier looking.

I can go up to 200lbs and still be in 'good shape' to most.

Adding strength has always improved my quality of life. I can go longer and do things without the effort many others have to put into it.

Impossible projects to many are just things to do to me. I just moved into a new house and after I work 9-5 with some lifting occasionally needed I come home and been getting my yard in order for the past few weeks until about 10-11pm each night and all day Sat/Sun (Friday is my beer night though ) I had to take about a year off of training due to an injury, but I think if I didn't have a good background in staying fit this kind of thing would be difficult.

 

[maddogchen]

good luck!

if you ran track before, how come you don't also do running along with dance for aerobics?

 

[Regs]

lmao @ freed from hell.

Congrads man! I would start jogging and weight lifting. At least then you loose the bad weight and gain the good weight.

 

[dbk]

Nice. Keep it up. I can definitely see your chest and back taking shape.

 

[dullard]

I added weight now that I'm getting settled into a routine. Does anyone know where I can find the ~1 lb magnets that stick to dumbbells (no store in town carries them)? The jump from 15 lbs to 20 lbs is a bit too much for some exercises.

Originally posted by: alkemyst
It's your call, but I'd really skip aerobics at your stage unless you feel your cardio is lacking.

Adding body weight will happen...150lbs is probably too light for you....I am 5'10.5" endo/mesomorphic and at 165 I am sickly looking...at 175 buff and cut and at 185 buff and trim and to most healthier looking.

The aerobic exercise is my form of entertainment. I've always liked to do it, so, I will do it. After being 125 lbs most of my life, I'm already up 23%. I think I can stay here for a while to see where to go from there. I'm pretty confident that once I put on weight, it'll never come back off (true for most people). Thus, if I do put on more weight, and stop the exercise, I'll be a fat slob. At 150 lbs, I'd be happy no matter what happens.

Originally posted by: maddogchen
if you ran track before, how come you don't also do running along with dance for aerobics?

No motivation. There is no good reason to run instead of other forms of exercise, no one to run with me, and I just wouldn't keep it up. I'm trying for a routine that I have a good chance for keeping up for a lifetime. Maybe, if I could get someone to train for a marathon with me, I'd do it. The longest I've ran was 11 miles. My longest timed run was 9 miles in ~59 minutes. So, I think a marathon is doable if I did put my heart into it. But I don't see that happening at the moment.

Originally posted by: Regs
Congrads man! I would start jogging and weight lifting. At least then you loose the bad weight and gain the good weight.

See above.

Originally posted by: dbk
I can definitely see your chest and back taking shape.

After never being able to bench press the bar in high school, I knew my chest was quite weak (and they sure do laugh at you when that happens). I'm better now than I was then though. 75# was too little for benchpress last night. I'll bring over my bigger weights to my GF's house soon and try 85#.

 

[KK]

Originally posted by: dullard

Originally posted by: maddogchen
if you ran track before, how come you don't also do running along with dance for aerobics?

No motivation. There is no good reason to run instead of other forms of exercise, no one to run with me, and I just wouldn't keep it up. I'm trying for a routine that I have a good chance for keeping up for a lifetime. Maybe, if I could get someone to train for a marathon with me, I'd do it. The longest I've ran was 11 miles. My longest timed run was 9 miles in ~59 minutes. So, I think a marathon is doable if I did put my heart into it. But I don't see that happening at the moment.

run forrest, run [/jenny]

anyways, I think 125lbs. is way too light, Just tone your body up and keep it around the same weight, and it'll be :thumbsup:.

 

[crt1530]

Originally posted by: dullard
Does anyone know where I can find the ~1 lb magnets that stick to dumbbells (no store in town carries them)? I can see for me, I'd like the in-between weights a bit, but these would be mostly for my GF. The jump from 15 lbs to 20 lbs is a bit too much for her.

One
Two
Check to see if anyone carries them locally.

 

[everman]

Have you considered trying HIIT? (High Intensity Interval Training) Just google it, there's lots of info.

 

[alkemyst]

Originally posted by: everman
Have you considered trying HIIT? (High Intensity Interval Training) Just google it, there's lots of info.

That is great to lose wieght.

Don't think Dullard needs that.

Also for people that read on fitness, but don't get into it so deep...HIT and HIIT are nothing alike.

 

[alkemyst]

Originally posted by: dullard

Originally posted by: alkemyst
It's your call, but I'd really skip aerobics at your stage unless you feel your cardio is lacking.

Adding body weight will happen...150lbs is probably too light for you....I am 5'10.5" endo/mesomorphic and at 165 I am sickly looking...at 175 buff and cut and at 185 buff and trim and to most healthier looking.

The aerobic exercise is my form of entertainment. I've always liked to do it, so, I will do it. After being 125 lbs most of my life, I'm already up 23%. I think I can stay here for a while to see where to go from there. I'm pretty confident that once I put on weight, it'll never come back off (true for most people). Thus, if I do put on more weight, and stop the exercise, I'll be a fat slob. At 150 lbs, I'd be happy no matter what happens.

well I will agree on the entertainment part. I was more or less really suggesting to add strength training to whatever you like to do rather than cut it out. It only has to take 20 mins really to be pretty effective. I do a bit more than that when I am working out, but too many people really overtrain. Just focus on moving weight about 6-8 times with good form. Stick to the major 'lifts' like bench press, deadlift, squats. So many people get caught up on bent-over, supline, reverse grip, cable pushdown type of stuff they read about as the next best thing. I will admit I absolutely hate squating and deadlifts...even leg presses. They take so much out of you when you really push yourself. Even racking and stacking the wieght on these exercises sucks. However, once I started doing them; I started seeing progress in all my body parts.

Getting older usually has one gaining weight too. I wouldn't say you were a fat slob or a skinny minny...but I personally feel you could add more quality weight to yourself.

Stopping the exercise = fatness as you grow older. When younger it's usually about growing accustomed to eating alot. Stop lifting and keep eating like that = fatty 100%. Being that muscle weighs more than fat...you usually end up at the same weight.

When I was a kid I was like a rail. I was always sick. Once my Tonsils and Adenoids came out I began gaining wieght. My whole life after that my body wants to be fat...I can diet to minimal intake and my body sits at 200-220lbs, my cut weight is about 175lbs, my healthy looking weight is 185lbs. Even running doesn't really take it off...I stick to 3 mile runs every other day. If I increase that I start getting lower leg pains. If I could run on just asphalt or real track material I am sure I could lose more...entering my teens originally I was considered chubby. My dad showed me his old sears barbell set at around 12 or so and the rest was history. By 14 I was curling 80lbs for reps, pressing it, etc. I had no bench or other equipment so it limited me. A few years later I joined a gym and saw great progress.

Once I start lifting weights I lose 'weight' real fast. Enough to p!ss off all the dieters in my building usually especially when they see me eating all the time, but eating that much does suck. Some love to eat though and enjoy it...to me it's a time drain.

Most people fear weightlifting thinking it's going to make them freaky big and veiny. Most of the stereotype comes from those with either excellent genetics for that look or more than likely chemical enhancement. I have gotten a lot of guys and girls turned on to lifting that became really more 'toned' in their eyes than 'buffed' from it.

Keeping cardio in the mix is great though and actually the more you combine them the less likely you will grow to be too bulky as almost any cardio affects your size a lot. Your strength usually not so much. Size vs strength is a big debate though. Ultimately it's usually always the biggest/most buff guy finishing #1 (however not always)...but on average it's all across the board.

Since you like dancing, if you are into the dances that require lifts. Strength training can be greatly beneficial. For most men after a few months of serious lifting, tossing what amounts to an average females weight around becomes easy.

Above all though. Whatever you decide to do focus on the goal, not just doing it. I constantly see the same people with the same not in shape bodies day after day as I work out. If I have a reason to take a few weeks off and come back, there they are like clockwork just going through motions while talking or reading something or worse drinking a coffee or eating....they never change yet spend so much time hoping to.

 

[everman]

Originally posted by: alkemyst

Originally posted by: everman
Have you considered trying HIIT? (High Intensity Interval Training) Just google it, there's lots of info.

That is great to lose wieght.

Don't think Dullard needs that.

Also for people that read on fitness, but don't get into it so deep...HIT and HIIT are nothing alike.

It's supposed to be a good way to stay lean while trying to gain muscle mass (which involves eating more than maintenance calories), so I think it somewhat applies to Dullard. I'm sure he'll do his own research into it, which if he does I'd like to know his conclusion.

 

[alkemyst]

HIIT and aerobics work against mass.

Most are useful to those heavy set to begin with though.

You can't cut and bulk at the same time.

 

[MustangSVT]

damn! dullard, u look exactly like dilbert's boss!!!

good luck with your training btw

 

[dullard]

Blog update:

I edited in my dietary journal last week (see post #3). Forgot to bump the thread. I'm partly phased in with the diet changes. But more are planned. I am right now at my goal weight: 150 lbs. Although, I wasn't much off from it to start with, so that was an easy goal to achieve.

I edited my workout journal today. I upped the weights after 1 month of working out. I plan to up the weights every month or so. The goal is to have enough weight that I can only do 6-10 reps. I can see that I need to fork over the money to get a 50# dumbbell.

Things haven't gone quite as well as I had hoped. I'm about 1 weightlifting and 1 aerobic exercise short of my goals each week. I wasn't paid at my job due to their lack of money (paid monthly so it hurts more than missing just a weekly paycheck), so I had to quit. My GF (main motovator) was out of town every weekend. Thus, I didn't work out much on weekends. As time goes on, everything should settle down and I'll get to my goal for the number of workouts.

I am however, progressing nicely with the weights. I keep upping the reps each day if possible. Some days, my muscles won't let me increase, but usually by the next workout I can do it. I'll kep that up for as long as my body gets stronger.

I see that I am about halfway to my all-time bests (from when I was in better shape) in most categories. My personal bests are:
[*]Curls PB: 35#, 13 reps. I am currently at 35#, 6 reps. Halfway there.
[*]Tricep press PB: 40#, 22 reps. I switched weights at 40#, 20 reps. So I'm basically near my PB.
[*]Wrist curls PB: 35#, 34 reps. I switched weights at 35#, 19 reps. Halfway there.
[*]Rev. wrist PB: 20#, 19 reps. I'm at 20#, 10 reps. Halfway there.
[*]Dumbbell press PB: 85#, 20 reps. I'm right there.
[*]Shoulder press PB: 35#, 25 reps. I'm not really using weights that small any more, so I can't compare.
[*]Squat PB: 30#, 40 reps. I'm not really using weights that small any more, so I can't compare.
[*]Calf raises PB: 50 reps. I'm right there.

 

[Pepsi90919]

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[dullard]

So far, things are just chugging along. No fast progress, but no real setbacks either.

Dietary wise, I think I've done the best. In the last week, I have only eaten two pre-processed foods. One was a Kashi frozen pizza (healthy whole grains) and one was a set of ciabatta bread rolls bought at a farmer's market. Everything else has been fresh foods that I've cooked myself, including lots of garden grown vegetables. I don't remember the last time I ate a Pop Tart. Of course, since I don't plan to change my weight, I won't see any difference with the new diet. But, at least maybe I'll be a bit healthier in the long run.

There has been a lot of stress still in my life. I won't go into the details, but it has continued to make it difficult to get timely updates here and timely pictures/measurements taken. I will however, get them in before the end of the month.

My weight lifting routine is still going ok. With almost every lift and with almost every workout I've done better than I did the last time. My arms are definately getting firmer and I can start to see some muscle bulges that weren't there before. My pecs feel stronger, and my GF says they look better, but they are still buried under a layer of fat. My stomach roll is still there (and will always be there to some extent due to skin stretching) feels looser and thinner.

Pics.bbzzdd.com is still sketchy and I'm still getting "The XML page cannot be displayed" errors on occasion. Sorry about that, I just emailed the website to see if I can get them to work better.