EvoMuse Fat Loss Sponsored Log - Kaprice

Today was Back exercises.

Barbell Deadlift - stiff leg
1. 145lbs 10x -- Previous Deadlift was 145x8
2. 145lbs 10x -- Previous Deadlift was 145x8
3. 145lbs 8x -- Previous Deadlift was 165x6

Pulley Machine Row (seated)
1. 97.5lbs 12x -- matches previous run
2. 100lbs 12x -- previous was 97.5 x 12
2. 100lbs 12x -- previous was 97.5 x 12

One Arm Bench Bent Over Row
1. 50lbs 10x -- Previous was 45 x 12
2. 50lbs 10x -- Previous was 45 x 12

I'm not sure why Mark McManus limits the Back day to just these. It only took 21 minutes from start to finish.

Granted, I was about ready to throw up during the One Arm Row, but I'm surprised there's not at least one more back exercise here.

I might look for and add a high rep low weight finisher.

I was worried about the deadlifts given my calf pull this weekend, but I was careful and hyper aware and didn't feel any strain on the calf.

The calf has just one tiny spot where it complains -- and only when I extend at a certain angle. That's both encouraging and frightening -- frightening because it can give me a false sense of security right before I hit that angle and seriously blow it out.
 
I work with small businesses to build a 5 star reputation and market that reputation online. I do other things to get their phone ringing and increase sales, as well.

How about you?
 
For not being much volume, yesterday, my back and hamstrings are VERY sore and stiff today.

I risked a jog anyway, today.

1/4 mile walk to and from the park

2 mile jog (with a SHORT walk each 1/3rd of a mile). I feel like my heart and lungs could have handled more but multiple locations in my legs gave little warnings I was about to get another pulled muscle, so I stopped early.

2 miles in 23:52, so much slower than what I'd been doing, but all I dared with my recent calf pull (and stiff legs from yesterday). I did do a reasonable stretch first.

I've not been very careful with my eating at night, which is probably why I haven't lost any of the weight I gained during my mini family reunion this past weekend. I'm working on that, though.

As of 4:40p, I've had 2 protein shakes and about 20 roasted almonds.

Feeling tired, stiff, sore, and lethargic. Not at all productive, today. (sigh)
 
I've not been very careful with my eating at night, which is probably why I haven't lost any of the weight I gained during my mini family reunion this past weekend. I'm working on that, though.
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Invalid Link Removed
 
Kaprice said:
I work with small businesses to build a 5 star reputation and market that reputation online. I do other things to get their phone ringing and increase sales, as well.

How about you?
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Google adwords all day every day here. So you have a standing desk? Only way to go
 
nicksox15 said:
Google adwords all day every day here. So you have a standing desk? Only way to go
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I have adwords outsource team available to me but haven't figured out how to market it yet. DOH!

Standing desk? Heck no. Reclining with feet up on the desk all day for me!
 
Kaprice said:
I have adwords outsource team available to me but haven't figured out how to market it yet. DOH!

Standing desk? Heck no. Reclining with feet up on the desk all day for me!
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We use adwords as a straight up lead generation system for realtors, show them a good ROI and it markets itself. But I'm telling ya, standing desk! You can kick your feet up still but once an hour or so stand up and get that blood flowing
 
Kaprice said:
Today was Back exercises.

Barbell Deadlift - stiff leg
1. 145lbs 10x -- Previous Deadlift was 145x8
2. 145lbs 10x -- Previous Deadlift was 145x8
3. 145lbs 8x -- Previous Deadlift was 165x6

Pulley Machine Row (seated)
1. 97.5lbs 12x -- matches previous run
2. 100lbs 12x -- previous was 97.5 x 12
2. 100lbs 12x -- previous was 97.5 x 12

One Arm Bench Bent Over Row
1. 50lbs 10x -- Previous was 45 x 12
2. 50lbs 10x -- Previous was 45 x 12

I'm not sure why Mark McManus limits the Back day to just these. It only took 21 minutes from start to finish.

Granted, I was about ready to throw up during the One Arm Row, but I'm surprised there's not at least one more back exercise here.

I might look for and add a high rep low weight finisher.

I was worried about the deadlifts given my calf pull this weekend, but I was careful and hyper aware and didn't feel any strain on the calf.

The calf has just one tiny spot where it complains -- and only when I extend at a certain angle. That's both encouraging and frightening -- frightening because it can give me a false sense of security right before I hit that angle and seriously blow it out.
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Kaprice said:
For not being much volume, yesterday, my back and hamstrings are VERY sore and stiff today.

I risked a jog anyway, today.

1/4 mile walk to and from the park

2 mile jog (with a SHORT walk each 1/3rd of a mile). I feel like my heart and lungs could have handled more but multiple locations in my legs gave little warnings I was about to get another pulled muscle, so I stopped early.

2 miles in 23:52, so much slower than what I'd been doing, but all I dared with my recent calf pull (and stiff legs from yesterday). I did do a reasonable stretch first.

I've not been very careful with my eating at night, which is probably why I haven't lost any of the weight I gained during my mini family reunion this past weekend. I'm working on that, though.

As of 4:40p, I've had 2 protein shakes and about 20 roasted almonds.

Feeling tired, stiff, sore, and lethargic. Not at all productive, today. (sigh)
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I am not surprised by these comments. It isn't how much you do, but how you do it. Training back can put a heavy strain on the CNS and going to frequent can easily cause over training. I am surprised at the stiff legged deads though. That is generally more of a hamstring exercise...but maybe I just don't get it because I don't know the entire program.
 
HIT4ME said:
I am not surprised by these comments. It isn't how much you do, but how you do it. Training back can put a heavy strain on the CNS and going to frequent can easily cause over training. I am surprised at the stiff legged deads though. That is generally more of a hamstring exercise...but maybe I just don't get it because I don't know the entire program.
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My research showed that the stiff leg deadlift is a lower back exercise (that also hits hams). The normal deadlift is for legs.

I can testify that stiff leg deadlift absolutely hits the lower back! :)

My current routine hits every body part once every two weeks, so there's plenty of recovery time.
 
Pre workout, I had 1 sc Gold Std Whey shake
Melalueca Access bar.

2:30 Chest / Abs

Barbell Flat Bench Press (Prev)
1. 165lbs 8x (175 x 4)
2. 165lbs 8x (165 x 8

Bar Dips, Leaning in
1. BW 6x
2. BW 6x (5x)

Dumbbell Flat Bench Flys - partial range
1. 30lbs 12x (25 x 12) -- not sure how big a difference it makes, but last time was on a ball bench, not solid
2. 35lbs 12x (30 x 10)

Decline Dumbell Press
1. 45lbs 8x (40 x 12)
2. 45lbs 8x (40 x 8)

Barbell Bench Press (incline)
1. 95lbs 12x (95 x 9)
2. 95lbs 7x (95 x 6)

Leg Raise (hanging)
1. 0lbs 12x
2. 15lbs 12x (10 x 12)

Crunch Extensions on Exercise Ball
1. 12x
2. 12x

Kneeling Cable Crunch
1. 57.5lbs 12x
2. 87.5lbs 12x -- at this weight, the cable nearly pulls me off the ground when I first pull it down. Not sure why -- weigh quite a bit more than that.

Post WO weight: 241.4
 
hairygrandpa said:
Oha, we are doing dips now :) Nice workout!
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Yeah. These are CHEST dips, where you lean forward -- almost like push ups on dip bars.

REAL men just lean in and let their feet float in the air. But, I have to let my feet rest on an exercise ball in order to do these. I'm kinda bummed at how few I can do. But I'll get there. :)
 
Kaprice said:
Yeah. These are CHEST dips, where you lean forward -- almost like push ups on dip bars.

REAL men just lean in and let their feet float in the air. But, I have to let my feet rest on an exercise ball in order to do these. I'm kinda bummed at how few I can do. But I'll get there. :)
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That just sounds stupid to me lol. I never liked doing dips
 
Bodybeast said:
That just sounds stupid to me lol. I never liked doing dips
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Stupid because they're not effective? Hard? Or just that you're not good at them?
 
Kaprice said:
Stupid because they're not effective? Hard? Or just that you're not good at them?
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Shoulders always ache after them. I've seen two people pop their shoulders before from it. Just not worth it... so many better tricep/chest exercises. I consider dips a noobie move. I can do them, i choose not to. Also awkward wrist positioning... especially if you have bad wrists.
 
Bodybeast said:
Shoulders always ache after them. I've seen two people pop their shoulders before from it. Just not worth it... so many better tricep/chest exercises. I consider dips a noobie move. I can do them, i choose not to. Also awkward wrist positioning... especially if you have bad wrists.
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You've seen my other chest exercises, above, what would you replace the dips with?
 
Kaprice said:
You've seen my other chest exercises, above, what would you replace the dips with?
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So a few things with your workout.

Flat Bench press - Look to hit around 5-8 sets instead of 3.
Incline Bench press will make your chest look better - same thing at least 5 sets
Decline dumbbells? Better off doing decline barbell. Decline is personally my favourite.

If you don't like benching/have shoulder issues then use dumbbells. I use dumbbells personally... hit 115s x8 reps. I have bad shoulders so benching always grinds except for decline.

Chest flies do them on an incline. If your benches go by notches, do 3 sets at each incline level (obviously not vertical )

If you have stable kettleballs at your gym then you can position them on the floor and do push ups on them. Really tears chest up and is how i typically finish. Gives you a really good negative and is probably the best chest workout ive done. Or you can use dumbbells if they're square-ish and dont move.

Incorporate ~4-5 sets of pec-deck if your gym has one.

If you're scared to go heavy on incline, you could use a smith machine if you're feeling fatigued after flat bench. For me it keeps tension in the chest constantly and i get a better muscle contraction.
The workout you posted seems EXTREMELY light in terms of quantity. Doing two sets isn't going to do anything for you.
 
Kaprice said:
Pre workout, I had 1 sc Gold Std Whey shake
Melalueca Access bar.

2:30 Chest / Abs

Barbell Flat Bench Press (Prev)
1. 165lbs 8x (175 x 4)
2. 165lbs 8x (165 x 8

Bar Dips, Leaning in
1. BW 6x
2. BW 6x (5x)

Dumbbell Flat Bench Flys - partial range
1. 30lbs 12x (25 x 12) -- not sure how big a difference it makes, but last time was on a ball bench, not solid
2. 35lbs 12x (30 x 10)

Decline Dumbell Press
1. 45lbs 8x (40 x 12)
2. 45lbs 8x (40 x 8)

Barbell Bench Press (incline)
1. 95lbs 12x (95 x 9)
2. 95lbs 7x (95 x 6)

Leg Raise (hanging)
1. 0lbs 12x
2. 15lbs 12x (10 x 12)

Crunch Extensions on Exercise Ball
1. 12x
2. 12x

Kneeling Cable Crunch
1. 57.5lbs 12x
2. 87.5lbs 12x -- at this weight, the cable nearly pulls me off the ground when I first pull it down. Not sure why -- weigh quite a bit more than that.

Post WO weight: 241.4
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When you say 30 lbs x12 (30x10) does that mean 12 sets of 30 lbs for 10 reps?
 
Bodybeast said:
So a few things with your workout.

The workout you posted seems EXTREMELY light in terms of quantity. Doing two sets isn't going to do anything for you.
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I'm not ready to abandon the entire workout. It's by Mark McManus ("THT") and he seems to get great results. The small number of sets was a surprise to me, too. But, since I experience DOMs after every one, I feel it must be doing something.

But, I AM open to swapping out dips. I'm not sure, though, how the chest dips I'm doing are worse than the kettle or dumbbell push ups you recommended. What am I missing? My chest dips are at about a 35 to 40 degree angle. Does changing that to a 0 degree for pushups make that much of a difference?
 
Bodybeast said:
When you say 30 lbs x12 (30x10) does that mean 12 sets of 30 lbs for 10 reps?
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Ahh. Sorry I wasn't clear on that.

It's 12 reps of 30 pounds.

The numbers in parenths is what I did the previous time I did the same routine. I post it to show progress or lack thereof.
 
Kaprice said:
Ahh. Sorry I wasn't clear on that.

It's 12 reps of 30 pounds.

The numbers in parenths is what I did the previous time I did the same routine. I post it to show progress or lack thereof.
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Ohhhhh okay then yeah the volume of your workouts is not enough.
 
Kaprice said:
My research showed that the stiff leg deadlift is a lower back exercise (that also hits hams). The normal deadlift is for legs.

I can testify that stiff leg deadlift absolutely hits the lower back! :)

My current routine hits every body part once every two weeks, so there's plenty of recovery time.
Click to expand...

The thing is, both forms of Deadlifts hit most of the same muscles and it isn't like they isolate just one muscle. The emphasis on straight legged deads is shifted to your glutes and hams more. Yes, it still works your lower back, but conventional Deadlifts work your lower back more and your hams and glutes less. Both still work the lower back. I personally use straight legged deads for leg workouts and conventional deads for back workouts.

Kaprice said:
Pre workout, I had 1 sc Gold Std Whey shake
Melalueca Access bar.

2:30 Chest / Abs

Barbell Flat Bench Press (Prev)
1. 165lbs 8x (175 x 4)
2. 165lbs 8x (165 x 8

Bar Dips, Leaning in
1. BW 6x
2. BW 6x (5x)

Dumbbell Flat Bench Flys - partial range
1. 30lbs 12x (25 x 12) -- not sure how big a difference it makes, but last time was on a ball bench, not solid
2. 35lbs 12x (30 x 10)

Decline Dumbell Press
1. 45lbs 8x (40 x 12)
2. 45lbs 8x (40 x 8)

Barbell Bench Press (incline)
1. 95lbs 12x (95 x 9)
2. 95lbs 7x (95 x 6)

Leg Raise (hanging)
1. 0lbs 12x
2. 15lbs 12x (10 x 12)

Crunch Extensions on Exercise Ball
1. 12x
2. 12x

Kneeling Cable Crunch
1. 57.5lbs 12x
2. 87.5lbs 12x -- at this weight, the cable nearly pulls me off the ground when I first pull it down. Not sure why -- weigh quite a bit more than that.

Post WO weight: 241.4
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I like this workout. I think what you are describing is one of the more effective approaches to training theory that I have seen on this board. You will get a lot of flack for not doing enough volume and only training a body part every two weeks. God knows Mentzer took heat for going in this direction. Sounds like McManus is taking a bunch of Mentzers ideas (which were taken from Arthur Jones and developed) and applying them.

Let people give you flack. When you increase weight every time you workout, that's all that matters.

Kaprice said:
I'm not ready to abandon the entire workout. It's by Mark McManus ("THT") and he seems to get great results. The small number of sets was a surprise to me, too. But, since I experience DOMs after every one, I feel it must be doing something.

But, I AM open to swapping out dips. I'm not sure, though, how the chest dips I'm doing are worse than the kettle or dumbbell push ups you recommended. What am I missing? My chest dips are at about a 35 to 40 degree angle. Does changing that to a 0 degree for pushups make that much of a difference?
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I would stick with the dips. I wouldn't add sets. Working hard is more important than working long. You can't do both.

The exercises you are having trouble with (like pull ups and dips) will be the things that you are proud of. They will be the things that people see you do and comment on. I can do 12 pull ups now and most people I know can't do 1. I have Deadlifts 450 in the past . People are more impressed with my pull ups than my deadlift...I get comments on pull ups all the time.

And your bench press is coming up! You are right on my tail man. I just got 12 with 165. You are right there.
 
Why mess with the basics when they work? How is that working hard when he's sitting at high reps for 2 sets? That's working aimlessly. That should be counted as a warm up. I fail to see how two sets at minimum 8 reps adds any value at all. That's not enough to tear enough muscle fibers to increase muscle... and it sure as hell is not enough. volume to lose weight. Just because you can do pull ups or dips doesn't mean jack. To be able to do them you need strength and more importantly less fat. Not many dudes 240 lbs can do pull ups and usually it is because they have too much mass that is not lean.
 
Your goal shouldnt be to do a pull up Kaprice. I'm telling you the truth when i say that once you lose a bit of fat you will be able to build the strength to do them. You're trying to lose weight, not to be able to do a pull up. Yes, it's good your strength is going up (noobie gains), but stick to your goals. If your goal is to build strength and lose fat, which i assumed it is, higher volume workouts but keep trying to progress like you have. Start light and go heavier. Doing things like dips and pullups are not necessary and wont be easy until you cut down.
 
Bodybeast said:
Why mess with the basics when they work? How is that working hard when he's sitting at high reps for 2 sets? That's working aimlessly. That should be counted as a warm up. I fail to see how two sets at minimum 8 reps adds any value at all. That's not enough to tear enough muscle fibers to increase muscle... and it sure as hell is not enough. volume to lose weight. Just because you can do pull ups or dips doesn't mean jack. To be able to do them you need strength and more importantly less fat. Not many dudes 240 lbs can do pull ups and usually it is because they have too much mass that is not lean.
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I was doing pull ups at 250 as a fat f#ck. You just gotta work at it, and yes, being lighter definitely helps.

Tearing muscle fibers is not what causes growth.

Study after study has shown one set to failure is plenty for muscle growth and at best there are some studies showing you can get better results with 2-3 sets but not much better results. After 1 set, you hit diminishing returns.

Studies also show the rep ranges KAPrice is working in are effective for hypertrophy. I personally think the higher rep ranges to failure are less taxing systemically, as they don't strain your CNS, which means less recovery time is needed, which means more frequent stimulate/recover/grow cycles are possible.

And doing endless sets that are unnecessary is working aimlessly. You can't work hard for long. Go bench your 1 RM, then come back in 2 minutes and do it again. And then come back in 2 more minutes and do it again. You won't be able to keep it up for long. Anyone doing 5-10 sets per body part, by definition, is doing a low intensity workout. Which is fine...those have some use too, they are just a different tool in the box.

And don't take me wrong...many more people in the world believe in high volume. So you ha e some company. But I have enough experience with this type of setup that I am confident KAPrice will see good results. Even though he is old. Haha.
 
Bodybeast - what are you studying in school? Are you enjoying it. I miss college. Great times.
 
Bodybeast said:
Ohhhhh okay then yeah the volume of your workouts is not enough.
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So the thing is, the workouts as is take all the time I have available. So, if I did more sets of one exercise I'd have to do fewer exercises. So, even though the volume of one (like bench) is small, there are multiple others that all focus on chest (or whatever body part I'm working on).
 
HIT4ME said:
The thing is, both forms of Deadlifts hit most of the same muscles and it isn't like they isolate just one muscle. The emphasis on straight legged deads is shifted to your glutes and hams more. Yes, it still works your lower back, but conventional Deadlifts work your lower back more and your hams and glutes less. Both still work the lower back. I personally use straight legged deads for leg workouts and conventional deads for back workouts.
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I may have gotten it backwards. I'll have to look again. I know the plan has deadlifts for both back and legs. One is stiff legged the other traditional. I thought I had it right but may have switched them.
 
Kaprice said:
I may have gotten it backwards. I'll have to look again. I know the plan has deadlifts for both back and legs. One is stiff legged the other traditional. I thought I had it right but may have switched them.
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Easy to do...and it isn't 100% clear cut one way or the other anyway...they are both great movements.
 
Bodybeast said:
Why mess with the basics when they work? How is that working hard when he's sitting at high reps for 2 sets? That's working aimlessly. That should be counted as a warm up. I fail to see how two sets at minimum 8 reps adds any value at all. That's not enough to tear enough muscle fibers to increase muscle... and it sure as hell is not enough. volume to lose weight. Just because you can do pull ups or dips doesn't mean jack. To be able to do them you need strength and more importantly less fat. Not many dudes 240 lbs can do pull ups and usually it is because they have too much mass that is not lean.
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All I know is McManus has some great success stories and his plan fits me.

The plan is to hit failure at 8 reps. If you don't hit failure, you keep going until you do. If you can hit 12, you add more weight next time.

I've read multiple sources that suggest hitting failure more than 2 or 3 times approaches the point of diminishing returns.

You said, "why mess with the basics when they work?". Well, this plan IS working for a lot of people and it seems to be working for me so I don't see any reason to ditch it until that's no longer the case.
 
Bodybeast said:
Your goal shouldnt be to do a pull up Kaprice. I'm telling you the truth when i say that once you lose a bit of fat you will be able to build the strength to do them. You're trying to lose weight, not to be able to do a pull up. Yes, it's good your strength is going up (noobie gains), but stick to your goals. If your goal is to build strength and lose fat, which i assumed it is, higher volume workouts but keep trying to progress like you have. Start light and go heavier. Doing things like dips and pullups are not necessary and wont be easy until you cut down.
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Pull ups are not in my plan, right now.

I asked earlier about how chest dips are worse than pushups on kettle or dumbbells. You're still trashing the dips but haven't explained how the pushups are better.

I'm okay with noobie gains. Though I think it's more my body getting back to what it was before than noobie. 15 years ago, I could curl 50 lb dumbells. Not anymore.

As long as I'm making gains, I don't care if it's noobie gains or muscle memory gains. All I care about is that I'm gaining (and losing). When that stops (longer than an understandable plateue, I'll look to see how I should switch up my workout.

In fact, McManus recommends the plan I'm on (8-12 reps) for 10 weeks. Then he says to switch to heavier weights at 4 to 6. Not sure if he changes the recommended sets.
 
HIT4ME said:
Studies also show the rep ranges KAPrice is working in are effective for hypertrophy. I personally think the higher rep ranges to failure are less taxing systemically, as they don't strain your CNS, which means less recovery time is needed, which means more frequent stimulate/recover/grow cycles are possible.
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Oh, that's another good point. I've read multiple sources that suggest higher reps, lower weights after 40, to reduce chance of injury. They say 40+ guys shouldn't be trying to do what they could do in their 20s. Recipe for serious problems.
 
HIT4ME said:
But I have enough experience with this type of setup that I am confident KAPrice will see good results. Even though he is old. Haha.
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Hah! Funny thing is, I don't consider that an insult at all. I WANT people to know I'm 55. I just want them to look at my waist and my muscles and not believe me! :)

I've always thought it was crazy when women would lie about their age and say they're 5 or 10 years younger than they are.

If I were a 40 year old woman (who felt the need to lie about my age), I'd tell everyone I'm 50. People would say I look GREAT for a 50 yo! But, if I told them I was 30, they'd assume I'd been rode hard and put away wet!
 
Kaprice said:
Hah! Funny thing is, I don't consider that an insult at all. I WANT people to know I'm 55. I just want them to look at my waist and my muscles and not believe me! :)

I've always thought it was crazy when women would lie about their age and say they're 5 or 10 years younger than they are.

If I were a 40 year old woman (who felt the need to lie about my age), I'd tell everyone I'm 50. People would say I look GREAT for a 50 yo! But, if I told them I was 30, they'd assume I'd been rode hard and put away wet!
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Lmao, too funny. It wasn't really a true insult. Just a jab. You are killing it man.

As for the reps, I think switching rep ranges is the best idea. People worry too much about going heavy, but doing it constantly for too long is also not great.
 
Kaprice said:
Oh, that's another good point. I've read multiple sources that suggest higher reps, lower weights after 40, to reduce chance of injury. They say 40+ guys shouldn't be trying to do what they could do in their 20s. Recipe for serious problems.
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People get injured because they are either overreaching on what they are capable of doing, have sh1t form or most like a combination of both. No reason age should be a major factor in the type of training you do. In fact, a combination of strength (relative to your personal ability) and Hypertrophy work would be more optimal then doing one or the other.
 
NoAddedHmones said:
People get injured because they are either overreaching on what they are capable of doing, have sh1t form or most like a combination of both. No reason age should be a major factor in the type of training you do. In fact, a combination of strength (relative to your personal ability) and Hypertrophy work would be more optimal then doing one or the other.
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Well the challenge is that as I get older, I don't KNOW when I'm overreaching UNTIL I get injured. From what I've read that's true for a lot of older people. Whole books and courses have been written about the benefits to older people not trying to lift like a 20 year old.

That said, I do believe a middle aged person who knows what they're doing can't lift heavy with low reps and have great results. But, statistically, it appears there's a much higher number of injuries to guys 40+ who do it than those in their 20s and 30s.

All I can say is that my own personal experience is that about 5 years ago I was doing squats with good form and hitting a new PR. Without warning, my hamstring blew out.

So regardless of whether age "should" be a major factor, it's a factor for me and a risk I'm quite concerned about.
 
Its been my experience that time under tension is more destructive than intensity. That bring said, i also feel that people injure themselves using low rep protocols because they fail to properly undulate and dont spend enough time working on form, speed and mobility.

Just my 2c. Awesome thread btw, feel like u guys are bending the laws of nature with your weightloss and exercise regimes.
 
Lol. Well I'd to see your results in about 2-3 weeks from now on this program. Interesting to see other ways of training
 
HIT4ME said:
Bodybeast - what are you studying in school? Are you enjoying it. I miss college. Great times.
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I dont get as much time to enjoy because of the rigor of what I'm studying right now. I'm studying Astrophysics and physics and hopefully will be graduatibg a couple semesters early. I mean i do have fun, but not as much as my first year
 
I ran again, yesterday, despite last week's calf pull. I just went slower and tried not to push with my calf much.

1/4 mile walk to and from the park (1/2 mile total).
1.86 mi in 20:42 -- 11:08 min/mi

I miss having DCP / AMMO.

But I confess that I've been lax in taking my Brite and Epitome. Still doing it. Just not consistently enough.

That might explain my stall.

Measurements later today.
 
Stats. Seems to be going in the wrong direction.

But, my arms and shoulders are feeling quite solid. I'm especially surprised about the bicep measurement because the seem much fuller to me.

I'm choosing to interpret the chest measurement as meaning I'm gaining muscle size rather than fat there. For the rest, I'm just rather disappointed.

But, I'm still making gains in the gym, so I'll count that as a win. I'm also giving myself credit for not missing a gym day since I joined.

Invalid Link Removed
 
Kaprice said:
Stats. Seems to be going in the wrong direction.

But, my arms and shoulders are feeling quite solid. I'm especially surprised about the bicep measurement because the seem much fuller to me.

I'm choosing to interpret the chest measurement as meaning I'm gaining muscle size rather than fat there. For the rest, I'm just rather disappointed.

But, I'm still making gains in the gym, so I'll count that as a win. I'm also giving myself credit for not missing a gym day since I joined.
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Don't forget that you are cutting. It's not the ideal environment for muscle growth.
 
hairygrandpa said:
Don't forget that you are cutting. It's not the ideal environment for muscle growth.
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Yeah, well my measurements aren't showing much cutting going on, either.

But, I do at least feel that the pinchable fat is getting looser, even if it doesn't show up on the tape.
 
Took my adult daughter to the gym, this afternoon, and showed her some upper body exercises. I got some in, too, but didn't log them. But, it was enough to make me struggle and sweat.
 
Kaprice said:
Yeah, well my measurements aren't showing much cutting going on, either.

But, I do at least feel that the pinchable fat is getting looser, even if it doesn't show up on the tape.
Click to expand...

I found that not only what you eat is important -but when matters too.
I would cut the cals to under 2000 with low carb on off days, moderate carbs after gym days, with 1 cheat day/week. This works for me best, seeing great results this way.
 
hairygrandpa said:
I found that not only what you eat is important -but when matters too.
I would cut the cals to under 2000 with low carb on off days, moderate carbs after gym days, with 1 cheat day/week. This works for me best, seeing great results this way.
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Agreed.
 
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