Took yesterday off except for a 2.5 mile walk, had a neck issue that could be from dentist Monday, Monday's workout, both, or something else entirely. Back at it today.
Weight 258lbs
Added in sweet potato and white potato to diet. Emerging research suggests that low-carb/keto/carnivore diets improve metabolic markers rapidly, but, the diets of those that live long and prosper (I am not a Star Trek fan), all eat high levels of vegetables and lower levels of protein. On top of that, Jaminet in Perfect Health Diet also mentions the potential longevity effects by reduced protein..so, that is where I am headed.
Anyway, today's (2/27/20) workout:
5X HPC @115lb, 30 second plank, 10 RT w/20 lb medicine ball, rest 60 seconds, then 2 rounds of HPC @ 135lb, 30 second plan, 10 RT w/20 lb medicine ball (no rest between HPC, Plank and RT).
10 Front Squats @ 95lbs, rest 60 seconds, three rounds. Weight was easy, but cardio sucks.
10 SLRDL w/55lb KB (each leg), rest 60 seconds, three rounds.
10 Bench Press @135lbs, rest 60 seconds, three rounds. Weight got heavy on last set.
10 DB Rows @ 75lbs (each side), rest 60 seconds, three rounds.
7 x Military Press @ 95 lbs....very weak, ended workout here.
Total time under 20 minutes. BP was 112/72 pulse 110 within 5 minutes of completing workout. BP roughly 20 minutes now sitting at 120/71, pulse 95.
This style of workout does wonders for my blood pressure. In addition, recent blog post by Andrew Read about functional hypertrophy and the aging athlete (https://www.readpt.com/functional-hypertrophy-and-the-ageing-athlete/) would suggest his clients have gotten off BP medications by following good diet, maffetone cardio 3x week and this type of weight workout 3x a week.
Also, John Berardi's site, Precision Nutrition, put out an article years ago detailing the success of a program with this type of workout dropping blood pressure numbers considerably, without any focus on diet. So, since my BP is high and I don't want to keep taking losartin potassium, this is my focus. Here is the Berardi site article: https://www.precisionnutrition.com/weights-for-hbp
Maffetone cardio tomorrow for at least 30 minutes, perhaps more depending on mood and weather.
Thursday, February 27, 2020
Monday, February 24, 2020
Athletic Workouts Begin -- 2/24/20
Saturday, 2/22/20, 30 min jog, 2.5 mile walk with W.
Sunday, 2/23/20, 60 minute walk
Monday, 2/24/20 -- Athletic Template begins, mobility, plyometrics, strength, conditioning
Mobility
Hurdles, side to side hops
Strength:
Snatch grip high pull, 3 x 5 @135, SS/w plank 3x30 seconds, 3x10 RT per side w/20 lb mb
RDL 2 x 10 @ 135, felt back twinge at end of 2nd set beginning of third set, so stopped for the day.
pullups, 2, 1, 1, 1 (recon program).
Sunday, 2/23/20, 60 minute walk
Monday, 2/24/20 -- Athletic Template begins, mobility, plyometrics, strength, conditioning
Mobility
Hurdles, side to side hops
Strength:
Snatch grip high pull, 3 x 5 @135, SS/w plank 3x30 seconds, 3x10 RT per side w/20 lb mb
RDL 2 x 10 @ 135, felt back twinge at end of 2nd set beginning of third set, so stopped for the day.
pullups, 2, 1, 1, 1 (recon program).
Friday, February 21, 2020
Discipline/Motivation...Consistency is key, so 5/3/1 it is...
No consistency lately, been doing some jogging, but I like to lift and I need to be consistent, so as Wendler says, Discipline Over Motivation...this needs to become the motto of my life....
Weight 255
Today's workout:
Week 1, Day 1
5/3/1 Front Squat (TM 180): 120x5, 135x5, 155x10 (1RM 207).
Deadlift 185lbs, 5x10 under 10 minutes. 185 lbs is FSL on my DL (TM 280)
Wanted to do 5 rounds of 10 DL @185 and 10 burpees, but after first set of DL, it would have been overdoing it as I start back into the 5/3/1...I'll build to it.
Still focused on weight loss, diet has been consistently good this week, lots of vegetables, meat, a little fruit, nuts, seeds, sardines, only dairy is one whey protein shake. Seem to need less sleep, not tired during the day....generally first meal is after noon, more like 2 or 3 in the afternoon, so doing like an 18/6 or 19/5 this week.....I'll probably need to add in some sweet potato as I do the metcon/heavy lifting, but we'll see how it goes/how I feel.
Weight 255
Today's workout:
Week 1, Day 1
5/3/1 Front Squat (TM 180): 120x5, 135x5, 155x10 (1RM 207).
Deadlift 185lbs, 5x10 under 10 minutes. 185 lbs is FSL on my DL (TM 280)
Wanted to do 5 rounds of 10 DL @185 and 10 burpees, but after first set of DL, it would have been overdoing it as I start back into the 5/3/1...I'll build to it.
Still focused on weight loss, diet has been consistently good this week, lots of vegetables, meat, a little fruit, nuts, seeds, sardines, only dairy is one whey protein shake. Seem to need less sleep, not tired during the day....generally first meal is after noon, more like 2 or 3 in the afternoon, so doing like an 18/6 or 19/5 this week.....I'll probably need to add in some sweet potato as I do the metcon/heavy lifting, but we'll see how it goes/how I feel.
Wednesday, February 5, 2020
The pull to lift is strong, but I am sticking with the cardio/conditioning theme....
Weight at 260 even. Feeling pretty good with this program. Read an article on Ethan Suplee and his weight loss/weight lifting program, what a change for that dude. Made me want to start lifting again and put on muscle. However, I have learned and am working to remind myself, that I like the idea of being the biggest/strongest dude in the room, but I don't envision myself as being successful or happy focused on that. I think fitness and success go hand in hand, so fitness is my focus (lots of cardio, calisthenics, and conditioning).
Tuesday 2/4/20 workout:
Still building to 60 continuous minutes of jogging in minimalist shoes....7 min jog/3 min walk x 4 rounds Maffetone style. One more of these this week, then start 8 min jog/2 min walk x 4 rounds, then it goes to 12 min jog/3 min walk x 3 rounds.
Wednesday 2/5/20 workout:
It becomes really apparent how out of shape I am and how much weighing 260 makes burpees really difficult.
100 rope turns with jump rope, 10 burpees, rest, repeat three times.
Tuesday 2/4/20 workout:
Still building to 60 continuous minutes of jogging in minimalist shoes....7 min jog/3 min walk x 4 rounds Maffetone style. One more of these this week, then start 8 min jog/2 min walk x 4 rounds, then it goes to 12 min jog/3 min walk x 3 rounds.
Wednesday 2/5/20 workout:
It becomes really apparent how out of shape I am and how much weighing 260 makes burpees really difficult.
100 rope turns with jump rope, 10 burpees, rest, repeat three times.
Monday, February 3, 2020
Focusing on Cardio/Conditioning and Weight Loss
Weighing in around 260lbs. Need to focus on cardio and metcon to reduce weight. While I love lifting, I have some aches and pains, which I am not clear on the cause...could be carrying so much weight for so long has finally caught up with me at 47, could be lifting heavy weights has caught up with me, or some combination of both or something else entirely. Nevertheless, my plan is to do Maffetone style cardio three times per week and do short metabolic conditioning workouts three times per week, with Saturday being a rest day/unplanned day. I may also do some light rowing/walking prior to metcons.
My running plan is to build slowly to avoid injury as I want to run in minimalist shoes. Currently, I am using my favorite pair of shoes ever, which is an old pair of NB Minimus shoes. The only complaint with these shoes is that it is easy to tear the fabric, which both shoes (right and left, similar spot) currently have (my first pair did the same thing). So, I will be unlikely to buy them again, but they are still my favorite.
Sunday, 2/2/20
Jogging, HR under 130 most of the time. 7 minutes of maffetone jog, 3 minutes walking, 4 rounds.
Monday, 2/3/20
Magic 50 style workout by Ross Enamait
5 DB snatches per arm (25 lb db)
5 DB Swings per arm (25 lb db)
10 4-count burpees
Rest 1:30, 2:00, 2:00, 2:00, 3:00. So, 5 rounds with longer rest times than Ross prescribes. My focus on this first workout was getting HR below 120 before staring next round, which took a very long time between rounds 4 and 5. Dumbbell weight was light, but still got my HR up significantly before doing burpees, so clearly, I need to focus on conditioning.
My running plan is to build slowly to avoid injury as I want to run in minimalist shoes. Currently, I am using my favorite pair of shoes ever, which is an old pair of NB Minimus shoes. The only complaint with these shoes is that it is easy to tear the fabric, which both shoes (right and left, similar spot) currently have (my first pair did the same thing). So, I will be unlikely to buy them again, but they are still my favorite.
Sunday, 2/2/20
Jogging, HR under 130 most of the time. 7 minutes of maffetone jog, 3 minutes walking, 4 rounds.
Monday, 2/3/20
Magic 50 style workout by Ross Enamait
5 DB snatches per arm (25 lb db)
5 DB Swings per arm (25 lb db)
10 4-count burpees
Rest 1:30, 2:00, 2:00, 2:00, 3:00. So, 5 rounds with longer rest times than Ross prescribes. My focus on this first workout was getting HR below 120 before staring next round, which took a very long time between rounds 4 and 5. Dumbbell weight was light, but still got my HR up significantly before doing burpees, so clearly, I need to focus on conditioning.
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