Kaprice Goes for the FINAL 20 POUNDS!

Arms Day

Pulley Machine Robe Triceps Press (standing)
1. 85lbs 4x
2. 75lbs 6x
3. 65lbs 8x
4. 55lbs 10x
Cable Kneeling Tricep Head Ext
1. 60lbs 5x
2. 50lbs 8x
3. 40lbs 15x
EZ-Bar Triceps French Press (incline)
1. 50lbs 5x
2. 60lbs 4x
3. 50lbs 8x
4. 40lbs 15x
Cable Preacher Curls
1. 50lbs 4x
2. 40lbs 8x
3. 30lbs 8x
4. 25lbs 6x
Dumbbell Biceps Curl (incline) Face Up
1. 30lbs 6x
2. 25lbs 8x
3. 20lbs 10x
3. 20lbs 10x
4. 15lbs 15x
Concentration Curls
-- for some reason, these are easier for my left arm.
-- I'm right handed. I always feel like I could do an extra couple of reps on left than I could in the right.
1. 25lbs 3x
2. 20lbs 3x
3. 15lbs 3x
4. 10lbs 10x

Felt like a tough workout. Pushed hard. Arms shaking as I type this.

Each set was at or close to failure.
3 to 4 count negatives.
Rest between sets and groups was as short as I felt I could handle. Sometimes it was just the time it took to change weights. Others I recuperated for 2 or 3 minutes.
 
Kaprice said:
Arms Day

Pulley Machine Robe Triceps Press (standing)
1. 85lbs 4x
2. 75lbs 6x
3. 65lbs 8x
4. 55lbs 10x
Cable Kneeling Tricep Head Ext
1. 60lbs 5x
2. 50lbs 8x
3. 40lbs 15x
EZ-Bar Triceps French Press (incline)
1. 50lbs 5x
2. 60lbs 4x
3. 50lbs 8x
4. 40lbs 15x
Cable Preacher Curls
1. 50lbs 4x
2. 40lbs 8x
3. 30lbs 8x
4. 25lbs 6x
Dumbbell Biceps Curl (incline) Face Up
1. 30lbs 6x
2. 25lbs 8x
3. 20lbs 10x
3. 20lbs 10x
4. 15lbs 15x
Concentration Curls
-- for some reason, these are easier for my left arm.
-- I'm right handed. I always feel like I could do an extra couple of reps on left than I could in the right.
1. 25lbs 3x
2. 20lbs 3x
3. 15lbs 3x
4. 10lbs 10x

Felt like a tough workout. Pushed hard. Arms shaking as I type this.

Each set was at or close to failure.
3 to 4 count negatives.
Rest between sets and groups was as short as I felt I could handle. Sometimes it was just the time it took to change weights. Others I recuperated for 2 or 3 minutes.
Click to expand...

Nice volume! Great effort!
 
Down another half pound, today!

15.5 pounds go to. I'm going to try to step it up for April and lose 5.5 pounds by the end of the month. Should be able to do that with just a few tweaks.

In apparent contradiction to that, I'll be taking this week off from the gym. Will be walking/jogging instead -- hopefully every day.

Starting today.

1/4 mile warm up to the park.

1.8 miles combo walk/jog in 22:36 minutes -- 12:52 / mile average -- pretty dang slow, but still pretty difficult for me. I really need to work on my endurance.

1/4 mile cool down walk back home.

Map My run says the effort was worth 500 calories.

Protein shake in the AM

Nos Ether pre jog

a hand full of roasted almonds

Zone Perfect Bar

Breaded chicken patty sandwich for dinner.

It's almost 7p and I'm going to try to be done eating for the day. I'm feeling quite full right now. If I get to bed by 11:30, I'll probably avoid feeling too snacky. If I do get a bit peckish, I'll go for another protein drink.
 
Awesome brother! Half a pound, that is like....that is like the weight of my chunk!
 
hairygrandpa said:
Awesome brother! Half a pound, that is like....that is like the weight of my chunk!
Click to expand...

I suppose if you get desperate to lose a half pound yourself, you could get your wife to snip it off for you! I suspect she'd be glad to be rid of it! :nana:
 
SUCCESS! No snacking at all after dinner. And I got to bed a bit before 11:30.

I took 1 cap of Dream N Grow but still ended up with a fairly restless sleep.

Also, I've been having a lot of trouble with acid reflux every night for the past month or so. It used to be I only got it if I snacked before bed. But last night I ate nothing after 7p and still had it pretty bad. I have to sleep with a bottle of Rolaids on the night stand.

Not sure what's causing it. I'm actually wondering if the Dream N Grow is causing it. It just seems so strange to wake up with it when I haven't eaten badly and not for hours before bed.

Good news, though...

My morning weight was just barely below my weight after yesterday's run.

Now I have to see if I can turn it into a trend.
 
Kaprice said:
SUCCESS! No snacking at all after dinner. And I got to bed a bit before 11:30.

I took 1 cap of Dream N Grow but still ended up with a fairly restless sleep.

Also, I've been having a lot of trouble with acid reflux every night for the past month or so. It used to be I only got it if I snacked before bed. But last night I ate nothing after 7p and still had it pretty bad. I have to sleep with a bottle of Rolaids on the night stand.

Not sure what's causing it. I'm actually wondering if the Dream N Grow is causing it. It just seems so strange to wake up with it when I haven't eaten badly and not for hours before bed.

Good news, though...

My morning weight was just barely below my weight after yesterday's run.

Now I have to see if I can turn it into a trend.
Click to expand...

Yeah, that nighttime snacking is killer. I could not eat all day, but at night...I can just lose control. Bad habits.

I have also begun to realize that...high insulin seems to make people hungry. At first this seemed like a contradiction, but I guess if you release a bunch of insulin, you don't want to stop eating and then go hypo....so who knows. I have been paying more attention to sugar and realize...it's EVERYWHERE. Avoid it like the plague and the snacks become easier to deal with.
 
I ALMOST made it! :)

I was doing quite well last night until I decided I wasn't tired enough to sleep so I watched one more show.

That led to a bite size milkyway bar which led to one pop tart which led to a glass of root beer.

Got to bed at 12:30a, which isn't bad by my standards, but still an hour after my new goal.

2 caps of Dream N Grow at around 10:30p, but I wasn't tired enough for bed at 11:30p.

I did sleep reasonably well once I got to bed, though I had another bout of acid reflux. Only one, though -- and I was able to knock it out with just a single rolaid, so that's improvement, I guess.

Up 2 pounds, this morning.

I'll do a walk/run today.
 
Kaprice said:
I ALMOST made it! :)

I was doing quite well last night until I decided I wasn't tired enough to sleep so I watched one more show.

That led to a bite size milkyway bar which led to one pop tart which led to a glass of root beer.

Got to bed at 12:30a, which isn't bad by my standards, but still an hour after my new goal.

2 caps of Dream N Grow at around 10:30p, but I wasn't tired enough for bed at 11:30p.

I did sleep reasonably well once I got to bed, though I had another bout of acid reflux. Only one, though -- and I was able to knock it out with just a single rolaid, so that's improvement, I guess.

Up 2 pounds, this morning.

I'll do a walk/run today.
Click to expand...

Luckily, I train at night. When carb cravings set in, theoretically it's allowed to replenish glycogen.
 
hairygrandpa said:
Luckily, I train at night. When carb cravings set in, theoretically it's allowed to replenish glycogen.
Click to expand...

Yeah. And you should keep eating a lot too. You wouldn't want to go into starvation mode.
 
Kaprice said:
I ALMOST made it! :)

I was doing quite well last night until I decided I wasn't tired enough to sleep so I watched one more show.

That led to a bite size milkyway bar which led to one pop tart which led to a glass of root beer.

Got to bed at 12:30a, which isn't bad by my standards, but still an hour after my new goal.

2 caps of Dream N Grow at around 10:30p, but I wasn't tired enough for bed at 11:30p.

I did sleep reasonably well once I got to bed, though I had another bout of acid reflux. Only one, though -- and I was able to knock it out with just a single rolaid, so that's improvement, I guess.

Up 2 pounds, this morning.

I'll do a walk/run today.
Click to expand...

This is kind of the pattern I have noticed too. I get done eating dinner - and then it's usually some SMALL piece of something sweet, often a small piece of chocolate, and then an hour later an entire bag of something is gone and I don't know what happened. And then I wake up in the morning and notice there is missing ice cream. It just keeps going and going. One pop tart and a glass of root beer isn't too bad though...at least you kept it reasonable.
 
HIT4ME said:
One pop tart and a glass of root beer isn't too bad though...at least you kept it reasonable.
Click to expand...

Yeah, that's actually been a major improvement for me. I no longer feel compelled to go through an entire bag of chips or candy or tub of ice creme. I find that I get fully satisfied with a small portion of snack. I'm grateful for that.
 
Kaprice said:
Yeah, that's actually been a major improvement for me. I no longer feel compelled to go through an entire bag of chips or candy or tub of ice creme. I find that I get fully satisfied with a small portion of snack. I'm grateful for that.
Click to expand...

Yes...I never paid attention until recently but I really wonder if it is a matter of insulin resistance and sugar setting off a hunger mechanism.
 
1/4 mile warm up walk to the park.

2 mile walk/run -- each lap around the park is just shy of 1/3 mile, and hilly. For the most part, I jog about 2/3 of a lap and walk/recover for 1/3. Repeat.

Did the 2 miles in 22:58 for an average of 11:28 mile. Still embarrassingly slow.

Map My Run estimates the above burned 725 calories.

It's mid afternoon and I've had a protein shake, a BCAA serving, about 6 tortilla chips with a small amount of nacho cheese and maybe a 1/4 cup of ground beef.
 
Another jog/walk.

1/4 mile walk to the park
2 miles in a very slow 25:56 minutes
1/4 mile walk home.

This was significantly slower than 2 days ago. There were several factors that may have contributed to that. It could have been any combination of:

* After running on Monday and Wednesday, maybe my legs were feeling weak.

* It was very windy -- there was a kid on roller blades at the park. He was holding his jacket out like a sail and letting the wind roll him across the track.

* I ran the opposite direction than I normally do and the hill structure that way seemed harder.

* I'm just a wimp.

Still, I'll consider it a win that I went at all.

I'm feeling pretty wiped.
 
Kaprice said:
Another jog/walk.

1/4 mile walk to the park
2 miles in a very slow 25:56 minutes
1/4 mile walk home.

This was significantly slower than 2 days ago. There were several factors that may have contributed to that. It could have been any combination of:

* After running on Monday and Wednesday, maybe my legs were feeling weak.

* It was very windy -- there was a kid on roller blades at the park. He was holding his jacket out like a sail and letting the wind roll him across the track.

* I ran the opposite direction than I normally do and the hill structure that way seemed harder.

* I'm just a wimp.

Still, I'll consider it a win that I went at all.

I'm feeling pretty wiped.
Click to expand...

You went, that's all that matters.
 
My grandson turned ONE this weekend, so I had plenty of junk food.

Today was Back day:

There are too many variables to attribute a cause for this, but today's workout was the first one for months where I sweat quite profusely.

Differences from previous workouts:
No pre workout shake; no intra workout drink; a week off from lifting; junk food filled weekend; lower weights, higher volume.

Barbell Deadlift - stiff leg
1. 135lbs 12x
2. 115lbs 15x
3. 95lbs 19x

I need to remember to bring my wrist straps on Back day. My hands give out before my arms and back do.

Pulley Machine Row (seated) -- The weight shown is for each arm, since this machine has independent cables for each.
1. 100lbs 10x
2. 80lbs 15x
3. 70lbs 16x

One Arm Bench Bent Over Row
1. 40lbs 10x
2. 35lbs 12x

It still amazes me at how totally wiped out I get from so few sets on back day.

I started to do some ab work (plank variations) and had to stop after just 4 or 5 minutes.

Enjoyed the Hydra Bed and headed home.

Post workout weight: 231.2
just 1/2 pound above my low.
 
Sheesh! My upper and lower back as well as my hamstrings are quite sore, today, from yesterday's workout.

I don't care for the feeling, but I guess it means I sufficiently pushed it.
 
Kaprice said:
Another jog/walk.

1/4 mile walk to the park
2 miles in a very slow 25:56 minutes
1/4 mile walk home.

This was significantly slower than 2 days ago. There were several factors that may have contributed to that. It could have been any combination of:

* After running on Monday and Wednesday, maybe my legs were feeling weak.

* It was very windy -- there was a kid on roller blades at the park. He was holding his jacket out like a sail and letting the wind roll him across the track.

* I ran the opposite direction than I normally do and the hill structure that way seemed harder.

* I'm just a wimp.

Still, I'll consider it a win that I went at all.

I'm feeling pretty wiped.
Click to expand...

This guy says it best:

"The important thing in life is not victory but combat; it is not to have vanquished but to have fought well."

"Winning medals wasn't the point of the Olympics. It's the participating that counts."

Both quotes from Pierre de Coubertin...


Kaprice said:
My grandson turned ONE this weekend, so I had plenty of junk food.

Today was Back day:

There are too many variables to attribute a cause for this, but today's workout was the first one for months where I sweat quite profusely.

Differences from previous workouts:
No pre workout shake; no intra workout drink; a week off from lifting; junk food filled weekend; lower weights, higher volume.

Barbell Deadlift - stiff leg
1. 135lbs 12x
2. 115lbs 15x
3. 95lbs 19x

I need to remember to bring my wrist straps on Back day. My hands give out before my arms and back do.

Pulley Machine Row (seated) -- The weight shown is for each arm, since this machine has independent cables for each.
1. 100lbs 10x
2. 80lbs 15x
3. 70lbs 16x

One Arm Bench Bent Over Row
1. 40lbs 10x
2. 35lbs 12x

It still amazes me at how totally wiped out I get from so few sets on back day.

I started to do some ab work (plank variations) and had to stop after just 4 or 5 minutes.

Enjoyed the Hydra Bed and headed home.

Post workout weight: 231.2
just 1/2 pound above my low.
Click to expand...

The great wrist strap debate! I honestly don't have a great great answer for this - on one hand you are there to train your back and not your grip, on the other hand - your grip will never get stronger if you use straps. I used to use straps all the time. One day I decided to stop wearing them and my grip has become much better. I will say that I feel like a lot of injuries could be caused by losing your grip. When you feel like it is starting to go, you naturally try to compensate and that can be bad.

Personally, I WOULD say that if you are under 400 pounds, you shouldn't be using straps.

On straight legged deadlifts I use a double overhand, which makes my grip fail a lot faster even with a lighter weight - so that could be a factor too.

On regular deadlifts I use a mixed grip, which some people fear will cause a bicep injury, but.....I always did it that way and I'm used to it.

It's a tough debate on what to do/not do.

As far as getting tired on a few sets - I can get tired on 1 set of deadlifts alone. Training big muscles is taxing. And the fact is, you can train long or you can train hard, but you can't do both. Anytime you go hard, you will get tired fast. The best sprinters in the world are slower at the end of their 400 meters than at the beginning when they go all out.
 
I'm in the camp that says if I'm training a big muscle, I shouldn't let the smaller muscle get in the way. If I want to strengthen my grip, I should add that to my routine.
 
ELROCK said:
How is the Nootrol treating ya?
Click to expand...

I like it a lot. It's a subtle thing, but I absolutely notice an increase in focus and motivation within 15 to 20 minutes of taking it.

The long term effects (which is really where the product claims are) are hard to quantify. The best indicator I have is that I feel like I'm doing much better when I play chess with my son.

I also think I'm feeling less stress and overwhelm.

At this point, I don't think I ever want to stop.
 
Kaprice said:
I like it a lot. It's a subtle thing, but I absolutely notice an increase in focus and motivation within 15 to 20 minutes of taking it.

The long term effects (which is really where the product claims are) are hard to quantify. The best indicator I have is that I feel like I'm doing much better when I play chess with my son.

I also think I'm feeling less stress and overwhelm.

At this point, I don't think I ever want to stop.
Click to expand...

That's good to hear man! Increased motivation and feeling less stressed can make a huge difference in the day to day life. Not many products can truly deliver on that.
 
Yeah, I tried a noot from another popular brand and didn't notice anything at all.
 
Due to a scheduling challenge, I had only 20 minutes for the gym, today. I was tired and still sore from my back workout and almost blew it off -- what can I do in just 20 minutes, anyway?

I also had to fight the urge to spend that time at Panda Express. It's been quite a while since I've had a very strong temptation to grab some fast food.

But, I resisted all that and went in, anyway.

After HGP's comments on chin ups, I decided to try that first. Turns out I was wrong. I can't don any. I got about 3/4 of one in, unassisted. Then I did 8 assisted. I'm going to add this to the beginning of my arm day and work towards unassisted chin ups.

Then I did 3 sets of something new -- I think HGP recommended this one, too, but I can't remember what it's called.

It's a flat bench exercise where you hold a single DB to the center of your chest and bench it.

I really felt that and will incorporate it into my chest days.

So anyway, not a great day but I'm proud of myself for resisting the Orange Chicken and getting in at least a bit of lifting.
 
So, this was a rather pleasant surprise...

I did my run/walk today. (Again 1/4 mile walk to the park, the run, then 1/4 mile back home.

I was concerned because my hamstrings were still pretty stiff and sore from my straight legged deadlifts on Tuesday.

But I figured I'd just take it easy and at least get SOMETHING in.

The last run/walk I did (last week), I did 2 miles in 25:56, for an average 12:53 minute mile.

Yet today, I somehow did the 2 miles in 23:52, for an average 11:55 minute mile.

BUT I can't get too excited because two runs ago I managed an average 11:28 minute mile.

Regardless, for how my legs felt (in addition to just feeling generally tired), I'm happy with today's run.

Also, I felt reasonably strong on the 1/4 mile walk home -- all up hill.

One factor that probably helped is that I took 1 cap of Octadrene Hardcore just before the run.
 
Post run weight matches my all time low: 230.4
 
My bedroom is upstairs and I'm starting to feel a slight twinge in my left knew as I navigate the stairs. I'll go to put my weight on it and it almost feels like it's going to give way. Annoying and a bit scary.

PS: Took my wife and son to Beauty and the Beast last night. The movie was fantastic. Masterfully done.
 
Yummy pre-Easter brunch, today.

Bacon
eggs
hashed browns
biscuits and sausage gravy

I'm stuffed! I don't normally eat anything at all before noon -- and then only shakes until dinner.
 
Shoulder day -- Rehab.

My shoulders have been doing a lot better, but my left one still gives me warning shots every now and then, so I'm sticking with rehab on Shoulder day for a while.

Not really a shoulder exercise, I guess, but I started out with unassisted chin ups. I can't yet do a positive lift, so I did 4 sets of a single negative -- on an 8 count. I was really disappointed I couldn't hold the negative for longer than that. My fat butt won over my weak arms.

The rest of the workout was stretches and slow ROM with light weights.
 
Kaprice said:
Shoulder day -- Rehab.

My shoulders have been doing a lot better, but my left one still gives me warning shots every now and then, so I'm sticking with rehab on Shoulder day for a while.

Not really a shoulder exercise, I guess, but I started out with unassisted chin ups. I can't yet do a positive lift, so I did 4 sets of a single negative -- on an 8 count. I was really disappointed I couldn't hold the negative for longer than that. My fat butt won over my weak arms.

The rest of the workout was stretches and slow ROM with light weights.
Click to expand...

It's the way to go! Keep struggling, I remember when I did my first chin ups. Arch your back a little and mentality pull your nipples to the bar, it helps!

Believe me, the day you can do some chins -or pulls, is the day you not only feel stronger -but visible changes will follow!
 
hairygrandpa said:
It's the way to go! Keep struggling, I remember when I did my first chin ups. Arch your back a little and mentality pull your nipples to the bar, it helps!

Believe me, the day you can do some chins -or pulls, is the day you not only feel stronger -but visible changes will follow!
Click to expand...

Second this exactly. Keep up with the negatives. You can also do sets of mutliple negatives...Don't have to take 8 seconds each...Maybe 4, step on a bench and get right back up. Doing 3-4 of these is effective.
 
Leg Day -- as a reminder, for legs, I'm doing exercises designed to improve my running -- so I'm not doing heavy lifting.

Lunge walks -- goal is to reach 100 in a single set
56
28
14

Body Weight squats -- goal is to reach 100 in a single set
50
30
30

Heel walk -- goal is 200
150

On the last two leg days, I did 300 paces on my toes and it was easy. Today, I added 15 lb dumbbells and still got 300, but near the end it was getting pretty challengin. I may try even higher weights next time.

Toe walk w/ 15lb DBs
300

then I did a bunch of stretching and used the roller.

Ended with a small number of what I think is called "Mountain Climbers" and something I don't know what it's called -- I basically get down into a very wide leg stance and down to a half squat and simply shift my weight back and forth to each leg, remaining in the half squat the entire time. It's supposed to help strengthen the knees.
 
I normally only weigh myself in the morning after a BM and sometimes right after a workout.

Tonight I was curious, so I weighed after dinner.

So, it's not a valid comparison, but I'm still pretty happy --

My low is 230.4 and I just weighed in at 231.8. After dinner.

It's almost 8p now, so if I'm GOOD, I have a decent chance at waking up to a new low -- or if not, then at least after tomorrow's run.

SO... Can. He. Do. It?? :D
 
My legs and butt are particularly sore from yesterday's workout. That's not unusual, but my KNEES are quite sore this time. Almost feels like I bruised them. (sigh)
 
Kaprice said:
My legs and butt are particularly sore from yesterday's workout. That's not unusual, but my KNEES are quite sore this time. Almost feels like I bruised them. (sigh)
Click to expand...

We may get stronger -but not younger...
 
It's a bit ironic because one of the main reasons I work out is so I won't be full of aches and pains when I get old -- As a result, I experience aches and pains NOW!
 
Kaprice said:
It's a bit ironic because one of the main reasons I work out is so I won't be full of aches and pains when I get old -- As a result, I experience aches and pains NOW!
Click to expand...
A lot of things in life don't go as planed. You safe money, all your life working hard until your body is getting old. Now you spend it all in the hospital.
It's a comedy!
 
Well, I'm off for what I expect will be a very slow and uncomfortable run/walk.
 
It's cold out. My knees may not warm up at all! :)
 
hairygrandpa said:
A lot of things in life don't go as planed. You safe money, all your life working hard until your body is getting old. Now you spend it all in the hospital.
It's a comedy!
Click to expand...

Yeah. Really. Ha. Ha.
 
So, that was surprisingly pain free.

1/4 mile walk down hill to the park.

2 miles walk run on a hilly path. I run until I get to the worst hill, then I walk up that and continue walking until my breathing somewhat normalizes is typically around 1/6 of a mile. Then I run til I hit the hill again.

First mile felt quite good at 10:55
2nd mile was more tiring and came in at 12:05

This doesn't quite add up, but my app says the total time for 2.01 miles was 23:11, for an average pace of 11:31.

My previous run had an average pace of 11:55, so today was pretty great!

1/4 mile walk up hill to get home.
 
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