Big boy needs to strip out, here's the plan, plz review and critique.

[taman6886]

Nice quiet mother's day. Took momma and the kids to church, came home and fixed her a nice lunch, me and the daughter did dishes then went down to my moms for a bit. Came home and mowed.

Anyways, dietary info for today:2175 cals (62 [minus 12 fiver]= 50 carbs, 244 protein, 101 fats) with an estimated burn of 3451 for an estimated deficit of 1276.

[taman6886]

Started out to do 15 X 30/30 cycles at full resist for each phase, got to 10X and did not feel it was challenging enough, so I decided to kick in at least 5 x 40 (High intensity)/20 (less intense Cycles). Got 5 done and still had not really gotten winded. Took it to 10. The only difference I felt was that I could not keep the SPM guage pegged at "E" (error) for the whole 40 sec but we hit it every time. So that is 10X30/30 followed by 10x 40/20 and then backed down to 70% and coasted to an even 25 minutes. 214 cals.

Dietary info for today: 2405 cals (87 [minus 19] = 68 carbs, 231 protein, 130 fat) with an estimated burn of3784 for a deficit of 1379.

[taman6886]

May 10, 2011
Name: Day 2, wk 8
Start Time: 04:35 PM
End Time: 05:40 PM
Duration: 01:05
Notes: 4 minute cardio warm up

# Exercise Name Set Lbs. Reps
1 Barbell Deadlift
#1 275 10
#2 325 6
#3 345 3
#4 375 1 (about damn time!)
Tightened up the form a bit tonight, pulled the feet in a few inches each side, went to a between the knees grip. Seems to have paid off. Warm ups @ 135, 185, 225.

2 Hack Squat
#1 320 8
#2 320 8
#3 340 8
#4 350 8
Continued to focus on depth and no pushing with hands on knees.

3 Calf Press On The Leg Press Machine
#1 650 20
#2 650 20
#3 650 18

4 Leg Press
#1 500 12
#2 500 12
#3 500 12
Lightened up and went extra deep, no assist from pushing on knees.

Dietary for today: 2682 cals in (104 [minus 18 fiber]= 86 carbs, 245 protein, 148 fats) with an estimated output of 4316 for a deficit of 1634,

Also, realized I forgot to post up this weeks 'tale of the tape" so we will move it to wednesdays and will post results tomorrow.

[taman6886]

Today's tale of the tape: 275 pounds, waist is 43 and 3/4, down 2 more pounds and another 1/2 inch off the girth! I am now legal to wrestle heavyweight in the State of Ohio (LOL) Overall totals = 47 pounds and 7.75 inches.

[Milas]

Congrats :clap:

[AntonG42O]

awesome work bro! another few months and you'll be jacked!

[taman6886]

Pretty quiet today, just had to drive to Fort Wayne for an ultrasound follow up from my fem to fem bypass, then driving back to work then home.

Good news! The tech said my BP at my ankles was much improved from my last scan (about 8 months ago) which means circulation in my legs is improving.

Dietary for today (kept it pretty tight) 2441 cals (86 [minus 20 fiber] =66 carbs, 261 protein, 110 fats) with an estimated of 3655 for a deficit of 1214.

Tonight, I get to drill more holes into my heavy belt because it no longer fits tight enough on the final notches

[AntonG42O]

retty quiet today, just had to drive to Fort Wayne for an ultrasound follow up from my fem to fem bypass, then riving back to work then home.

Good news! The tech said my BP at my ankles was much improved from my last scan (about 8 months ago) which means circulation in my legs is improving.

Dietary for today (kept it pretty tight) 2441 cals (86 [minus 20 fiber] =66 carbs, 261 protein, 110 fats) with an estimated of 3655 for a deficit of 1214.

Tonight, I get to drill more holes into my heavy belt because it no longer fits tight enough on the final notches

hmm circulation problems, have you been diagnosed with diabetes by any chance? in which case you really gotta eliminated grains and refined products

[taman6886]

hmm circulation problems, have you been diagnosed with diabetes by any chance? in which case you really gotta eliminated grains and refined products

Yeah Anton, actually I have Type II and PAD (Peripheral Artery Disease) which resulted in a fem to fem bipass a few years ago. Last a1-c test was at 6.0 which is considered non-diabetic range, HDL was 59 (awesome), LDL was 129 (still awesome) so I think I have the diabetes and cholesterol in check pretty well. I have been very open about all of this stuff. It is what finally got me off of my ass (well, that and my oldest saying "Hey dad, let's cure that dibetes when I come home for summer break!") My final decision to quit smoking last November was spurred by a cardiologist who was doing a scan and checking my leg arteries to place stints telling me if I kept smoking, I would lose my feet befor I died.

I have to give praise to God for the improvements, but the diet and excercise have helped also .

[AntonG42O]

Yeah Anton, actually I have Type II and PAD (Peripheral Artery Disease) which resulted in a fem to fem bipass a few years ago. Last a1-c test was at 6.0 which is considered non-diabetic range, HDL was 59 (awesome), LDL was 129 (still awesome) so I think I have the diabetes and cholesterol in check pretty well. I have been very open about all of this stuff. It is what finally got me off of my ass (well, that and my oldest saying "Hey dad, let's cure that dibetes when I come home for summer break!") My final decision to quit smoking last November was spurred by a cardiologist who was doing a scan and checking my leg arteries to place stints telling me if I kept smoking, I would lose my feet befor I died.

I have to give praise to God for the improvements, but the diet and excercise have helped also .

you are the man, no cheat meals from now on!!! progress, mans distinctive mark alone

[taman6886]

you are the man, no cheat meals from now on!!! progress, mans distinctive mark alone

Actually, I will still take cheat meals, just have been trying to keep them about 2 weeks apart rather than weekly. Will not do another till early June (or at least that is the plan)

[taman6886]

5/12/11, Day 3, wk 8
5:05pm to 6:35pm

Workout Details
# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 240 6
#2 255 4
#3 280 2 (Another current PR)
#4 205 10
#5 165 15
Had a spotter on 280 set, there was a forced rep that is not counted. Warm ups at bar, 135, 185

2 Assited pull up
#1 225 8
#2 225 8
#3 225 7
#4 230 5
BW - assist weight. Continue to focus on full ROM

3 Incline Dumbbell Press
#1 180 10
#2 180 9
90X2 - really grunted these out.

4 Barbell Shoulder Press
#1 155 10
#2 165 6
#3 135 12
seated

5 Barbell Shrug
#1 295 10
#2 325 8
#3 365 6


6 Standing One-Arm Dumbbell Triceps Extension
#1 35 10
#2 35 10
#3 35 10
#4 35 10
#5 35 9
#6 35 9
Even sets are left, odd sets are right

7 Barbell Curl
#1 100 6
#2 100 6
8 Preacher Curl
#1 85 6
#2 85 8
EZ bar, inside grip
9 Dumbell Pullover
#1 85 10
#2 85 7


Finished with 12X40/20 HIIT, at max resist, 163 cals.

Dietary for today 2603 cals (98 [minus 21 fiber]= 77 carbs, 274 protein, 124 fats) with an estimated burn of 4664 for a deficit of 2063.

Planning on a split session tomorrow, early morning moderate cardio for 30+ minutes before work, squats after.

[taman6886]

Got in some pre-work cardio this morning. 60/80/100% resist and back down in 4 minute stages and drop down for 2 min inbetween, plus warm up and cool down: 236 cals. Squats after work.

[taman6886]

May 13, 2011
Name: Day 4, wk 8
Start Time: 03:15 PM
End Time: 04:15 PM
Duration: 01:00
Notes: 4 minute warm up, This is session 2 for the day, had 35 minutes of cardio this morning.

# Exercise Name Set Lbs. Reps
1 Barbell Full Squat
#1 315 7
#2 365 4
#3 405 1
#4 315 7
All reps to parallel. Had just a little help with the 405 set, but it felt damn good unracking it.

2 Romanian Deadlift
#1 265 8
#2 275 8
#3 285 8
#4 285 7

3 Leg Extensions
#1 230 12
#2 230 11
#3 230 9

4 Lying Leg Curls
#1 95 11
#2 95 8
#3 95 7

Dietary info for today: 2611 cals, (102 [minus 17 fiber] = 85 carbs, 269 protein, 123 fats) with an estimated burn of 4380 for a deficit of 1769.

[taman6886]

Helped my step daughter move today, Washer, Dryer, beds, sofa boxes, the whole ball of wax, from 10am to 7:30 pm. Up basement stairs, up stairs to bedrooms. Gonna give this an conservative burn estimate of just under 1500 cals (the Calorie Count Data base has it at over 700/hr and we did this for 9+ minus lunch.

Anyways, dietary info for today: 2547 in (102 [minus 22 fiber] = 80 carbs, 258 protein, 115 fats) with an estimated burn of 4647 for a deficit of 2100.

[taman6886]

5/15/11
Day 1, wk 9 (deload week)
2:20 – 3:15 p.m.
Total duration: 55 Minutes.

Notes: Was starting to feel a little beat up, joints achy etc, so decided it was time for a deload. Instead of taking a week away from the iron and just hitting cardio, I have opted to lower volume a bit buy dropping some weight.

Today, we tried to keep it intense by incorporating Compound and opposing sets. Focused on form, good mind muscle connection and slow tempo with emphasis on negatives.

Decline Bench+ 190-/8/8, 210/8
Flat DB Press110-/10/10, 130/10 (wgt = db wgt x2)

BO BB Row+ 140-/8, 150-/8/9
Triangle PD 220-/10,250-/10/10

(opposing set)
Assisted dip + 195-/12, 205-/12/12
Ham Curl 40-/15, 50-/15/15 (wgt = db wgt x2)

(opposing set)
St. Bar Cable Curl+ 85-/15, 100-/15
St Bar Tri PD 85-/15, 100-/15

(Compound set)
Seated OH DB Press 90-/15/15 (wgt = db wgt x2)
Db Lat Raise 30-/12/12 (wgt = db wgt x2)

Wrapped it up with 40 minutes of 5 stage hills cardio, 305 cals burned.

Dietary info for today: 2592 in (107 [minus 29 fiber]= 78 carbs, 263 protein, 119 fats) with an estimated burn of 4324 for a deficit of 1732.
__________________

[taman6886]

Gonna shift things to this log for a while, if you are along for the ride, check it out please, as I will not be double posting, but will return here when that one is over.

Big boy kicks it up with the "Trifecta (Taurus, PES, IForce), unsponsored.

Will continue to post weekly "Tale of the tape" here!

[taman6886]

Today's tale of the tape: Weight - 271.6, down another 3.4 pounds. Waist 43.5, another 1/4 inch gone. 50.4 pounds in all and 8 inches of the waist since we started.

[AntonG42O]

50 pounds! thats a big dumbell!

[taman6886]

Today`s tale of the tape: weight-270, waist-43 3/8. Down another 1.6 lbs & another 1/8 off the midsection. Not a bad week.