• We’re currently investigating an issue related to the forum theme and styling that is impacting page layout and visual formatting. The problem has been identified, and we are actively working on a resolution. There is no impact to user data or functionality, this is strictly a front-end display issue. We’ll post an update once the fix has been deployed. Thanks for your patience while we get this sorted.

SociallyChallenged Workout Journal

Page 12 - Seeking answers? Join the AnandTech community: where nearly half-a-million members share solutions and discuss the latest tech.
Originally posted by: SociallyChallenged
I haven't updated this thread in quite a bit, but some things have happened that I feel are noteworthy. In going to the Krav Maga class, I feel I learned a bit more about my body and increased my cardiovascular conditioning. I also learned some important things such as 360 defense and am currently teaching myself inside defense. These protect against both punches and weapons if done correctly.

On top of that, I finished my participation in the research project I was involved in. I will find out the point of the research soon; but I got my most recent DEXA scan results instantly. My bone density is good - above average. In the time since I joined the study, my bone density went up almost 3%, which I'll attribute to milk and staying relatively consistent on a weightlifting program.

They also gave me my body fat %. I was surprised by the number because I felt it was fairly high. They measured the body in chunks (arms, legs, torso, head). Although my torso is only 13% body fat, my legs were 15% and 17%, leaving my total body fat % at something like 14.1%. That's no biggie since I am fairly healthy anyhow and have plans to change my body composition some in the upcoming months.

Along with that info, I found that my blood pressure has decreased significantly since honing my diet in. I don't drink soda, I don't eat a ton of salt, I increased fruit and veggie intake. For that, I was rewarded with something like 112/70 blood pressure, compared to my usual 120/80 which is after prolonged biofeedback exercises. I used to get up to 150/90 sometimes at rest. I've since gotten past that.

Sadly they won't be running my cholesterol levels again, but I'd bet that they are in a better skew due to increased consumption of seeds, nuts, oats, etc and a decrease in crap sources of fat. I bought snacks the other day and found they all contained some sort of vegetable oil. I ate them because I paid for them, but decided to never buy them again. If I want snacks, I'll make them my own damn self (sweet potato fries and homemade protein bars anyone? 🙂 ).

I feel pretty good overall. I know that I tend to give a lot of "do this" and "do that" advice around here. I wanted to let you guys know that I strive to live by the same rules I give out. And because of that, my body is finding its healthiest balance yet. I still have another week until the ARC opens and I can start lifting again, but I may be able to find a place that I can lift at a couple times before that time. Thanks for reading. Keep striving to be better. I know I have and it seems to be paying off.
Click to expand...

Heh, I also just had my resting heart rate and blood pressure measured (when I was at the hospital to get stitches in my chin... sigh) and had very similar numbers: iirc, resting heart rate of 56bpm and blood pressure around 112/65. Diet + exercise - it freaking works. At least, it does when you're not hitting yourself in the face with barbells. 🙂
 
So I have some more interesting findings to share with ATHF. I finally got the information from my first DEXA scan 3-4 months ago. I was a mere 11% bodyfat total. My legs were just as low percentage as my torso, which were at 10%. Also, for some reason, my head was "fatter." I really don't know what to make of that, but I digress...

Let me ask ATHF what you think: did I gain 3% body fat because of the potatoes? Was it because I stopped lifting for only a portion of the study when I didn't have access to a gym? What do you guys think?

I would thoroughly like to blame the potatoes. I was active even though I wasn't lifting and was doing bodyweight exercises and cardio, making sure to get protein after the meals to hinder muscle breakdown. My mass stayed almost exactly the same (72.5kg for the first DEXA, 75.7kg for the 2nd DEXA). To be perfectly honest, this is enough for me to never eat another potato again. I didn't realize how lean I was before and now it is all screwed up. I'm not bent out of shape about it because I will bulk and cut it all off anyhow. Still I worry about why this one food, added in one's diet 3-5 times a week, can induce such a significant change in body composition. Anybody care to discuss?

I'd also like to update on my diet. My diet has taken a large shift in these past few days. I've cut out all sugar besides a small bit of honey and have gotten my food from nearly all natural sources. I've eaten eggs, bacon, milk, oatmeal, honey, bananas, carrots, pears, peanut butter, fish, beans (kidney and black), peas, butter and spinach. Oh and had some popcorn because I needed something to munch on. The only toppings I've had have been mustard (only ingredient is mustard seeds and something else that's fine) and horseradish. I feel absolutely brilliant. I've worked out the past three days (40 min jog, lifting, 30 min bike ride) and although I'm sore, my energy levels are massively high. My motivation to do things is exceptionally high as well. My mood is in a place of absolute contentment. I feel really, really good. I would definitely suggest trying it for a week. It will blow your mind.
 
Originally posted by: SociallyChallenged
So I have some more interesting findings to share with ATHF. I finally got the information from my first DEXA scan 3-4 months ago. I was a mere 11% bodyfat total. My legs were just as low percentage as my torso, which were at 10%. Also, for some reason, my head was "fatter." I really don't know what to make of that, but I digress...

Let me ask ATHF what you think: did I gain 3% body fat because of the potatoes? Was it because I stopped lifting for only a portion of the study when I didn't have access to a gym? What do you guys think?

I would thoroughly like to blame the potatoes. I was active even though I wasn't lifting and was doing bodyweight exercises and cardio, making sure to get protein after the meals to hinder muscle breakdown. My mass stayed almost exactly the same (72.5kg for the first DEXA, 75.7kg for the 2nd DEXA). To be perfectly honest, this is enough for me to never eat another potato again. I didn't realize how lean I was before and now it is all screwed up. I'm not bent out of shape about it because I will bulk and cut it all off anyhow. Still I worry about why this one food, added in one's diet 3-5 times a week, can induce such a significant change in body composition. Anybody care to discuss?
Click to expand...
Didn't you stop doing heavy lifting for a while due to lack of access to a gym? I find that it's very hard to replace lifting heavy objects when it comes to maintaining muscle mass (and strength, for that matter), so that's my guess for the 3% gain. Then again, 3% of your bodyweight is less than 5lbs, so honestly, it could've been a fluke. You may just have had a few weeks where you ate a little more than usual and easily added that kind of weight. I wouldn't stress about it - a couple months of bulking/cutting and you'll be better than before.

Originally posted by: SociallyChallenged
I'd also like to update on my diet. My diet has taken a large shift in these past few days. I've cut out all sugar besides a small bit of honey and have gotten my food from nearly all natural sources. I've eaten eggs, bacon, milk, oatmeal, honey, bananas, carrots, pears, peanut butter, fish, beans (kidney and black), peas, butter and spinach. Oh and had some popcorn because I needed something to munch on. The only toppings I've had have been mustard (only ingredient is mustard seeds and something else that's fine) and horseradish. I feel absolutely brilliant. I've worked out the past three days (40 min jog, lifting, 30 min bike ride) and although I'm sore, my energy levels are massively high. My motivation to do things is exceptionally high as well. My mood is in a place of absolute contentment. I feel really, really good. I would definitely suggest trying it for a week. It will blow your mind.
Click to expand...
Welcome to the club. It takes more effort, and in some cases more money, but an all natural diet yields some awesome rewards.
 
Originally posted by: SociallyChallenged

I'd also like to update on my diet. My diet has taken a large shift in these past few days. I've cut out all sugar besides a small bit of honey and have gotten my food from nearly all natural sources. I've eaten eggs, bacon, milk, oatmeal, honey, bananas, carrots, pears, peanut butter, fish, beans (kidney and black), peas, butter and spinach. Oh and had some popcorn because I needed something to munch on. The only toppings I've had have been mustard (only ingredient is mustard seeds and something else that's fine) and horseradish. I feel absolutely brilliant. I've worked out the past three days (40 min jog, lifting, 30 min bike ride) and although I'm sore, my energy levels are massively high. My motivation to do things is exceptionally high as well. My mood is in a place of absolute contentment. I feel really, really good. I would definitely suggest trying it for a week. It will blow your mind.
Click to expand...

hahaha, i just finish posting a somewhat similar update in my own workout log. Low sugar for the past 3 days, and today started eating only natural foods. So far I'm feeling great as well, aside from lingering medication withdrawal symptoms that can't be helped. My mood has been much better, and I've been more social today. I complained in my thread yesterday or the day before about having lack of motivation ever since I came back from being sick. Part of that may have been the garbage diet I was eating to try to gain weight. I definitely noticed an increase in motivation today, and increased productivity at work as I finally tackled some tasks that have been on my todo list for a couple of weeks now. I'm looking forward to seeing how eating like this after a full week will feel.

The thing that kind of sucks is that no matter how good the results end up being for me I doubt I would be able to convince any of my friends to try this. They would just think I'm being an evangelical health nut, so I tend to keep my nutrition and exercise info to myself. This past weekend this girl who was at the beach house with us told us how the doctor recently told her she had high triglycerides, but the entire weekend she was eating tons of sweets, breads, ice cream etc. This other guy who's my friend's girlfriend's sister's husband, and who is in his late 40's was telling us how his triglycerides were at 500-800 at one point (over 150 is considered unhealthy) and he now takes tons and tons of pills every day to manage that plus other related conditions. He takes the pills basically to mask the symptoms, so he can continue things that would otherwise cause him acid reflux or something, eat like crap, and drinks and smokes to excess. These two things plus happening upon the sugar thread again on Sunday night just made me decide to try this type of diet that I've always know was good but was never motivated enough to attempt.
 
I don't eat 100% natural foods but I have cut back on the processed junk and maybe eat 90-95% natural and I can tell a huge difference 🙂 working on cutting the sugar out, slowly cutting it back in my oatmeal(using a little honey or fruit) My energy level is so much higher than it's been in years, I sleep better, I spend less time studying and remember as much or more that I did before and exercise is something I look forward to everyday rather than look at it like a chore.
 
I keep forgetting to post in here, but I've been lifting and running 4-5 days a week. I'm getting back into the Bill Starr 5x5 Intermediate program and I'm trying to gauge everything before I hop back on the journal bandwagon. I don't feel like writing all my confusing test-lifts and stuff.

Today's workout:
Run for 35 min

Last time I ran for 30 minutes with 2 breaks. Today I ran 35 min with 1 break. It felt good, but my calves are gonna be angry tomorrow.
 
Today's workout:

Squats:
1x10xbar
1x6x135
1x5x145
1x5x185
1x5x215
1x5x245
1x5x275

Shoulder rehab:
Internal and external rotations
Shoulder stabilization

Pullups:
1x10xBW
2x8xBW (L-pullups)

Pushups:
3x12xBW on Bosu ball for stabilization

On squats, 275 was fine and it was easy to get deep. I'll start with 280 next week, move on, and then try to max before the end of the squat competition. I've lost a fair amount of strength sadly since I wasn't lifting, but that's to be expected. My cardio is better though. If I can hold onto the improved cardio and get my strength back up, then I'll be better off than I was previously. Diet is still going pretty well. I drank probably 2oz of apple juice after I worked out today, but I really haven't had anything processed. Oh, bread has been a pain in the butt. I've still only had that twice since I started this, but it is hard to get away from when I go out or when I go to a BBQ. Still doing fairly well though. Energy levels are high and I feel healthy 🙂
 
Yesterday was the first day of the new Muay Thai class at my school. I went to it and it was crowded as hell. It was ridiculous. I would love to learn some stuff, but in a class that big, I don't know how much I'd learn. It was an hour and a half long and I probably didn't get my heart rate above 120. It was light technique stuff.

In other news, I was going to lift today, but I've got a sore throat and feel like crap. Guess it'll have to wait.
 
Originally posted by: Pantlegz1
yea but the beginning of next year is going to be hell, people and their stupid new years resolutions... lol
Click to expand...

Yeah, it's always a pain. The problem is, even 40 people doing Muay Thai in this room is a bit much. Oh well. I guess I'll just deal with it in the mean time.
 
Yesterday's workout:

1.5h Muay Thai

We worked more on general jab and cross stuff and the related combo's. On top of that, we worked on the push kick and the round kick. I'm definitely one of the more experienced people there, which is a bit sad. However, the instructor and others who have done Muay Thai for a while gave me some good tips. I'm not pleased with my form, but I have a fair amount to work on, such as rolling my hips over for follow through. I also haven't lifted this week due to a fairly significant cold. Last night's Muay Thai was light so I felt it was alright. I feel like crap now though.
 
I did Muay Thai both Mon and Wed last week. I also finally lifted yesterday. It was refreshing to be back in the gym. My workout:

Squat:
2x5x135
5x170
5x200
5x230
5x265

Bench:
5x75
5x90
5x110
5x125
5x145

Pullups:
5xBW
5xBW+15
5xBW+25
5xBW+35
7xBW (L-pullups)
L-sit: 20 seconds

I also did shoulder rehab work. I decided to start really, really light with the bench to try to work on my shoulder. I want to be well-rounded so I'll start slow and take it easy. Glad to be back in the gym. Will squat 270 tomorrow.
 
Monday I did Muay Thai. My round kick is getting better thank God. I was actually hitting with some power and pushing back into stance. Didn't go Wednesday because I thought I was going to a review session that I didn't end up going to. I still studied though so it was worth it.

Thursday's Workout:
Squat
2x5x135
5x175
5x200
5x235
5x270

Sumo Deadlift:
10xbar
3x10x135

Shoulder Rehab

I had to meet my girlfriend for lunch so the gym session was shorter than usual. Squats felt alright. I didn't wanna push it too fast so I decided 270 was good. I worked on glute drive after watching a video brikis posted on how to maintain proper hamstring tension. It definitely helped, but that plus the sumo deadlift (working for form so I can actually do heavier weight) really tore up my hammies.

Oh I also wanted to mention that those L-sits and L-pullups are really, really helping with my core. I imagine the torsion of Muay Thai doesn't hurt either. I find them getting easier slowly but surely. I was able to do a flag on a pole at a playground Saturday. My shoulder was the limiting factor, but I held it noticeably.

Saturday I went to Lake Berryessa and did a 4 mile hike. It was fun. I had a ~30 pound backpack on so it was a pretty alright workout. It was beautiful though.
 
I did Muay Thai on both Monday and Wednesday. We learned hooks and some dynamic offense/defense. I'm starting to get a better feel for it.

Tuesdays's Workout:
Squat
10xbar
5x135
5x140
5x180
5x105
5x240
5x275

Bench Press
10x45
5x75
5x95
5x115
5x140
5x160

Shoulder Rehab

GHD Situps
2x10 Full ROM

GHD Back Extensions
2x10 Full ROM
 
Today's Workout:
Squat:
10xbar
5x135
5x155
5x185
5x215
5x255
3x285

(Forgot to do 8x215 again. Also, accidentally did a larger weight jump than intended.)

Bench Press:
10xbar
5x75
5x105
5x125
5x145
3x165
8x125

Chinups:
5xBW+25
5xBW+35
5xBW+45
5xBW+55
8xBW (L-chinups)
 
Man, I really like the progress you have man! Good job! :thumbsup:

Question though, you seem to do a lot more leg work than the rest of your body. Is there a reason for this? It looks like you maybe bench like 1 or 2x a month maybe (which is fine).

I wish I could squat as much as you 🙁 I think I maxed at 235 x 4 last week, and my DL record was 275 x 6. I guess I gotta work on my legs more 🙁
 
Originally posted by: polarmystery
Man, I really like the progress you have man! Good job! :thumbsup:

Question though, you seem to do a lot more leg work than the rest of your body. Is there a reason for this? It looks like you maybe bench like 1 or 2x a month maybe (which is fine).

I wish I could squat as much as you 🙁 I think I maxed at 235 x 4 last week, and my DL record was 275 x 6. I guess I gotta work on my legs more 🙁
Click to expand...

I have had problems with my shoulders (rotator cuff injuries) for a while now. I'm trying to both rehab my shoulders while slowly increasing my weight in the ROMs that I know have been challenging in the past. I'm trying to avoid injury while progressing at a constant rate, even if that constant rate is slower than I'd like. I don't have any problems with my legs so I figure I shouldn't let my shoulder problems slow that progress down.

It's kinda sad the strength that I've lost. I did 5x305 a couple months ago, but doing 3x285 recently was a struggle. I'll get back to the strength I was at. It's just sad that I lost it in the first place.
 
Originally posted by: SociallyChallenged
Originally posted by: polarmystery
Man, I really like the progress you have man! Good job! :thumbsup:

Question though, you seem to do a lot more leg work than the rest of your body. Is there a reason for this? It looks like you maybe bench like 1 or 2x a month maybe (which is fine).

I wish I could squat as much as you 🙁 I think I maxed at 235 x 4 last week, and my DL record was 275 x 6. I guess I gotta work on my legs more 🙁
Click to expand...

I have had problems with my shoulders (rotator cuff injuries) for a while now. I'm trying to both rehab my shoulders while slowly increasing my weight in the ROMs that I know have been challenging in the past. I'm trying to avoid injury while progressing at a constant rate, even if that constant rate is slower than I'd like. I don't have any problems with my legs so I figure I shouldn't let my shoulder problems slow that progress down.

It's kinda sad the strength that I've lost. I did 5x305 a couple months ago, but doing 3x285 recently was a struggle. I'll get back to the strength I was at. It's just sad that I lost it in the first place.
Click to expand...

I hear ya man. Losing strength sucks 🙁 (going up and down gets old, ya know?) Makes sense on the rotator cuff also. I hurt mine last year and was out for 6 months practically, but it still flairs up from time to time. Keep fighting the good fight man!
 
I agree. Losing strength completely sucks. My schedule and priorities changed completely when my son was born about 5 months ago. I'm still not back to the squat weight I was at before he was born.

SC, once your consistency comes back, you'll be fine. That's what I'm struggling with right now.
 
I've been working out - I just haven't had much time to document them. I did Muay Thai Wednesday. Thursday I did the following workout:

Power/Strength

Power cleans:
1x95
1x105
1x115
2x125

Metcon:

10-9-8-7-6-5-4-3-2-1
BW Deadlift (scaled down from 1.5x BW)
Burpees (changed from pullups due to no pullup bar)

Skill work:

45s L-sit hold (total, 3 15s holds)
 
Today's workout:

Power/Strength

Bench Press:
5x5x165

Metcon

1.5mi run

My back was still pretty thrashed from the DLs so I did what I could. The fish oil capsules saved my life yesterday. I took a total of 6 or more and was sure I'd feel worse today, but I felt better. I also did some stretching and showed my girlfriend some exercises.
 
I had a lot to work on this week and weekend so I missed Muay Thai Mon and didn't work out Tues. Today, I got to the gym and did:

Power/Strength

Squat
1x5x135
1x5x185
1x5x225
1x5x255
1x5x275

Metcon

5 rounds for time of:
5 power cleans 75% BW
5 HSPU
50m sprint (subbed in 100m row sprint)

Time: 12:17

Cool down:
10min @ 3.0mph with 5% incline

I decided to do a thorough cool down instead of skill work today. I should have lightened up the power cleans. It felt really light while warming up and for the first five of the set, but when I came back to it for the second set, I had no explosiveness. I made sure to take a bit more rest to ensure better form than the crap I was putting out. It's funny 'cause I'm taking an exercise physiology class right now and we just learned how training induces changes in fast glycolytic fibers to fast oxidative glycolytic fibers with training. I can tell I have more FG instead of FOG due to the quickness of fatigue. Guess it's time to train more lol.
 
You must log in or register to reply here.

TRENDING THREADS

Back
Top