Wednesday, December 29, 2010
Tuesday, December 28, 2010
Dumbbell Incline Chest Press
12x40(ea) 10x50(ea) 8x50(ea) 6x55(ea) 12x45(ea)
Dumbbell Incline Chest Flys
Lever Shoulder Press
12x60 10x75 8x90 6x105 12x75
Lever Lateral Raise
Lever Seated High Row
12x90 10x110 8x130 6x150 12x110
Lever Seated Row
12x30(ea) 10x35(ea) 8x35(ea) 6x40(ea) 12x30(ea)
Cable Pull Down with Rope Attachment
12x100 10x120 8x130 6x150 12x120
Cable Forward Triceps Extention
(ea)= each hand
My 10K is in 17 days and I excited to be almost done with my training. I was doing 14-15 miles a week till I hurt my foot. I have done 5-6 miles a week the last few but I am kicking it into overdrive the next 2.5 weeks to see if I can get my distance back up. I am not worried about speed just finishing. I have been doing one UBWO a week to keep my strength and I am looking forward to starting a challenge on 1-17-11. Running has been nothing like I expected. I figured I would lose weight and some muscle but I have put on 8 lbs in 8 weeks and half of it is muscle.
Monday, December 27, 2010
Saturday, December 25, 2010
Tuesday, December 21, 2010
Monday, December 20, 2010
Good Afternoon (coffee is good any time)
My fiance is done with her semester and we get to spend the next month together. She was looking at pictures last week and got inspired to do a challenge starting today. I plan to do the resistance training workouts with her and my 10K training on her HIIT days. I am super excited she is motivated on her own. She said she wants to do two challenges between now and our wedding in 26 weeks.
Wednesday, December 15, 2010
Only 7 people showed up to spin class, there are usually 19.
Today for lunch at the office we had chili. It was made from left over fajita meat from our office Christmas party this past Saturday. Yoga and chili made from 4 day old meat is not a good idea...
Tuesday, December 14, 2010
My BFL Anniversary Workout 12-14-09 to 12-14-10
Alternating side raises
(3 sets) 12 reps 15 lbs, 12 reps 15lbs, 10 reps 20 lbs
Alternating front raises
(3 sets) 15 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Seated rear lateral raises
(3 sets) 12 reps 15 lbs, 12 reps 15 lbs, 12 reps 20 lbs
Dumbbell shoulder press
(1 set) 12 reps 30 lbs each hand
Incline dumbbell chest press
(5 sets) 12r 35 lbs x 2, 10r 40 lbs, 8r 45 lbs, 6r 50 lbs, 12r 40 lbs
Incline dumbbell flys
(1 set) 12r 30 lbs per arm
Lever Front Pulldown
(5 sets) 12r 105 lbs, 10r 115 lbs, 8r 125 lbs, 6r 140 lbs, 12r 115 lbs
(1 set) 12r 110 lbs
(4 sets) 12r 30 lbs, 10r 35 lbs, 8r 40 lbs, 6r 40 lbs
(1 Set) 12r 60 lbs
Dumbbell lying triceps extension (Skull crushers)
(5 sets) 12r 50 lbs, 10r 60 lbs, 8r 70 lbs, 6r 90 lbs, 12r 50 lbs
Standing dumbbell triceps extention
(1 set) 12r 50 lbs
One year ago today I started my first BFL challenge. Right now I am 6 lbs heavier but in better shape cardiovasularly and more muscle mass. BFL provided me structure with a simple laid out plan to follow. The guestbook provided with motivation and the website you see today is way more advanced. I continue to use what I learned thru BFL because I believe it is "For Life" and just just a tool to get in shape only to come back later out of shape for another go round. I plan to do atleast one active challenge a year. I find the forum and more so the people in it help motivate, inform, and stay focus. Thanks you Body-for-Life and thank you to those who actively post here.
Monday, December 13, 2010
Saturday, December 11, 2010
Friday, December 10, 2010
Thursday, December 9, 2010
We ended to workout doing his crazy Ab exercise. I think he might be one of those people who doesn't know that you can't stop reduce and that "Abs are made in the kitchen"
Wednesday, December 8, 2010
I was worried that my sore shoulders and triceps would affect my yoga practice. I had to do a few modified poses and mainly the ones using the core. I felt so great afterward.
Tomorrow I think I am going to workout with Patrick again. I want to do Back and Biceps but lower body will be fine.
Tuesday, December 7, 2010
We started out with forearms and shoulders. He handed me a 15 lb dumbbell and said he found a new exercise. You take one dumbbell in both hands and stick your arms straight out from body parallel to the ground. You use your hand to roll the dumbbell like a wheel rolling away from your body for 30 seconds. We did two sets and it was hard to fit both of my hands because they are kinda wide but I could feel it was effective.
Next we did 2 sets of 15 side raises and front raises. Then we went to the military press (always leaves me with DOMS). He said we should start with just the bar since it has been a few months. I insisted we put 2.5lbs on each side just to have something. We ended up doing 6 sets in a pyramid (5, 10, 20, 30, 40, 10lbs).
Next we moved to the bence press (my favorite thing about not exercising alone) we put 25 lbs on each side and Patrick said to do one full range of motion rep follow one pushing only halfway up. It was really tough and I had to focus on form and the breathing felt weird. We did 2 sets at 50lbs then 1 set at 40lbs. After this we were going to do decline press. The only decline bench was taken so I suggested to use an adjustable bench and two dumbells. We did 3 sets (35 lb each hand then 40 lb and 45 lbs).
Next we did our tricep workout. Using a 50 lb fixed weight barbell we did skull crushers followed by tricep dips on the side of the bench. We did 3 sets with the 3rd dropping the weight to 40 lbs and doing 15 reps.
At this point I thought I was done because I am not usually at the gym past 8pm. Patrick wanted to show his new AB workout routine. His discription sounded tiring. I tried to start it but doing sit-ups with a weighted ball proved too be too challenging. I did my own Ab workout of just body weight crunches then I called it a night.
I left gym with a feeling I had not felt in a while. Muscles sore and pumping with blood and I remember why I loved it in the first place. I plan to continue working with Patrick atleast one day a week.
Monday, December 6, 2010
Saturday, December 4, 2010
Friday, December 3, 2010
I was obese for about 9-10 years. At the age of 12-13 I started to gain weight. I remember when I was in 5th grade (age 10-11) I weighed 95 lbs and about 5 feet tall. By 7th grade I reached my current height of 5'7". In 8th grade my weight and locker number were to name 186. Sometime between ages 15-16 I passed 200lbs. My junior year I was 245 lbs. In college I am sure I gained more based off how I looked in pictures but never set foot on a scale. When I was 23 I gave up fried foods for lent and then tried to keep it up afterwards. I got a new job when I was 24 and I started eating Subway sandwiches on my lunch break and my desk was up a flight of stairs. After 3 months I had dropped 9 lbs. My lease ended and I moved closer to work. I decided that the move was a great time to develop new habits. I joined a gym down the street and they asked if I wanted to do a 90 day commitment with a personal trainer. I had some extra money saved and said yes. Over the 90 days I was given a new trainer and I dropped 25 pounds. Hurricane Ike hit and I had to go work in the field for 2 weeks and during that time my trainer broke her foot. When I got back she has decided to stop training and I stopped going to the gym. I decided to give up all meat except fish, eggs, and dairy as a 40 day challenge. My roommate and I got in an argument and got in my car and drove off. I passed my gym and thought, "That is where I should be." I did a u-turn, went home and changed clothes. When I got to the gym my original trainer was there. He asked how I was doing and I told him I had not been going much recently. He offered me a 6 month contract at a reasonable price working with him once a week. I decided to do it and we met every Wednesday. I turned 25 and when the New Year started my family decided to have a Biggest Loser contest. I set a goal of a pound a week for the 20 week challenge. I started at 229 and by May I was 209. During those 5 months I decided to buy a house and I met my future fiancée. I stayed with my trainer for 4 more months. In August I bought a house further away from work. I kept meeting with the trainer since my contract with him did not end for another month. On my last session with him I weighed 191 just one pound from the original goal he set for me. I decided that 190 would be my new ceiling weight and as long as I weighed myself once a week it would not creep back up on me. I found a new workout routine online and worked out 4-5 days a week for a few months. While reading articles on bodybuilding.com I found one about how a guy won the Body-for-Life challenge. I looked it up and I liked the program. I bought the book and asked my girlfriend and another friend to try it with me. My friend decided to train for a 1/2 marathon but my girlfriend and I started it 11 days before Christmas. It is a 12 week exercise and nutrition program. I was highly motivated and stuck with it pretty much by the book. I started to have a short temper but my body fat percent was dropping pretty fast. After 7-8 weeks I changed the diet to help with my mood. I started the challenge weighing 182 lbs with 17.9% body fat and ended at 172.6 lbs and 15.2% body fat. My goal was 10-12%. After the challenge I lost motivation and gained back to 183 lbs over 4 months. I started another 12 week challenge in July but I was not strict on the weekends and incorporated Spin class and yoga and ate more food. I ended my second challenge at 179 and today 2 months later I am at 184.
Minus a few lazy weeks this past summer I have been working out 4-6 days a week for a long time. I can't maintain my goal weight nor can I seem to lose the last of my abdominal fat. 3 people in my office have had success with the HCG diet. There is a 21 and 42 day cycle. I only need to lose 15-20 pounds so after Christmas I want to try the 21 day cycle. I tract my body fat percent and will determine if I lose any muscle mass. I plan to take pictures and maybe even video blog the process.
1995 – 95 lbs
1998 – 186 lbs
2001 – 245 lbs
2008 – 255 lbs
2009 – 190 lbs
2010 – 173-184 lbs
Thursday, December 2, 2010
Tuesday, November 30, 2010
Monday, November 29, 2010
Saturday, November 27, 2010
Friday, November 26, 2010
Thursday, November 25, 2010
Wednesday, November 24, 2010
Tuesday, November 23, 2010
Monday, November 22, 2010
Chat Information You are now chatting with 'Diana'
Diana: Hi, thank you for contacting Samsung Technical Support. How may I help you today?
Visitor: My touchscreen does not work
Diana: I understand that you are having a power issue with the touch screen, am I right?
Visitor: The screen lights up but does not respond to pressure
Diana: I'll do my very best to assist you on this issue.
Diana: Could I please know the model code of your mobile?
Diana: You can find the model code at the rear side of the phone behind the battery.
Diana: Okay, let's try performing a soft reset and check if that resolves the issue.
Diana: To perform soft reset, remove the battery and then wait for 30 seconds. Then reinsert the battery and turn the phone ON.
Diana: Please update me once done.
Visitor: It is done
Diana: Please check if the issue still persists.
Visitor: It still does not work. The responsiveness of the the touch screen has slowly gone out.
Diana: May I know since when are you facing this issue?
Visitor: Over the past 2-3 week the touch screen has sloly gone out. It starting in one corner then half the screen and as of 2 days ago the whole screen is unresponsive.
Diana: Okay, do you have a protective screen cover on the display?
Visitor: No, one was not provided with the phone in the box.
Diana: Okay, in this situation I may suggest you to perform a hard reset as that may resolve the issue, is that okay with you.
Visitor: I just did by typing *2767*3855#
Diana: Okay, did that help you on this issue?
Visitor: Actually it just made my phone unuseable. It is asking to tap to calibrate which does not work because I can't tap. I cannot bypass this so my phone is now locked.
Diana: In this situation I request you to contact our next level of support for advance troubleshooting steps on this issue.
Visitor: Does a hard reset erase pictures and text messages save to the phone?
Diana: I suggest you to contact Samsung Technical Support at 1-888-987-4357, Mon-Fri: 7 AM - 9 PM (CST), Sat: 9 AM - 6 PM (CST). where you will be able to speak with our agents in regards to this issue.
Diana: Yes, the result of this process will delete all your data installed or stored on your phone.
Visitor: Well now I do not need help. I will buy an unlocked blackberry and boycott samsung. I needed the files and was not aware of this.
Visitor: I cannot contact them because now my phone is unuseable. Atleast before our conversation I could make phone calls
Diana: I apologize of the inconvenience this may have caused you.
Visitor: I am sorry I tried to get help. I will go thru at&T to replace this unuseable phone
Diana: let me see what best I can do to assist you.
Diana: Please open the link below for assistance on the issue.
Diana: From the link above I request you to check the data transfer via memory card.
Diana: Can I help you with anything else?
Visitor: Is there any way to contact the next level of support via email? If the hard reset erased my data then what data is there to transfer?
Diana: It will only erase the data on the phone, the memory card will not get erased with the hard reset.
Visitor: The 9 unread text messages I had where stored on the phone internal memory and the reason for conversation.
Diana: I am sorry the next level is a voice support and cannot be available in e-mail .
Visitor: I will just go through AT&T. Samsung is not able to provide the support that I need.
Diana: I apologies, is there anything else that I can assist you with?
Diana: I am positive that this is the best we can do in the present situation.
Visitor: Then I will just have to accept being unsatisfied. I will save this conversation.
Diana: I am sorry,we at the chat support provide the basic troubleshooting information for our products,our agents in the voice support provide the next level of support for further assistance.
Visitor: Chat support disabled my ability to contact voice support.
Diana: This is the reason I recommended you to contact our voice support.
Visitor: I will contact Voice support at 8PM (CST) when I am able to make a phone call.
Diana: Thank you.
Diana: It was a pleasure assisting you. Thank you for contacting Samsung Technical Support. If you have a minute, please click on the blue “X close” button to receive a transcript of your chat and fill out a brief survey to help us serve you better. Have a wonderful day!
Chat session has been terminated by the Samsung Agent.
Saturday, November 20, 2010
Friday, November 19, 2010
Thursday, November 18, 2010
Donald Trump 'thinking about' taking on Sarah Palin in presidential bid (Atleast he has done something with his life)
Jobless Claims in U.S. Increase Less Than Forecast (Isn't that like saying "Dallas Cowboys Lose By Less Points than Expected?")
Why The Beatles' arrival on iTunes matters (So Steve Jobs and Paul McCartney and Ringo, or the Jackson Family Can make more Money?)
FDA: Caffeinated Alcoholic Drinks Are Unsafe
(Mixing Uppers and Downers is a Bad Idea? Blackout drunk but still standing?)
Wednesday, November 17, 2010
Yesterday was a short run (3.2mi) I ran after work to catch the last bit of sunlight for the day. I went out for dinner for my Aunts 60th birthday. We went to a Mexican Seafood restaurant called La Isla. I ordered the Camarones al Mojo de Ajo. (Shirmp in Garlic sauce with Brown rice and a Salad without dressing). I have been there during a challenge and it was the most approved item on the menu.
Monday, November 15, 2010
Saturday, November 13, 2010
Friday, November 12, 2010
Thursday, November 11, 2010
My parents came to pick me up. They took their single cab truck expecting to drop me off using my rental. Opps, forgot to tell them the new plan... Luckily my Aunt let us borrow her car.
Wednesday, November 10, 2010
Monday, November 8, 2010
Friday, November 5, 2010
I found BMI charts to be misleading when it comes to assessing an individuals weight and giving a healthy weight range.
I have kept a spreadsheet of my fitness goals and weight and body fat percentage that I make an entry into weekly. My thought process is if I am always tracking it then how can I left myself slowly slip back into being out of shape. One column I had in my spreadsheet I entered my BMI but as I reached my "goals" I realized that being in the "normal" range of under 25 was not really the normal healthy goal for me. Once I got under 192 I was no longer considered obese (I had felt comfortable in my own skin at about 205) I am currently in the overweight range for my height. I think to be in normal range I need to be under 160-165. When I was eating strictly on a healthy diet and working out 6 days a week I managed to get down to 173 but I have a large rib cage that stuck out. Since then I added muscle mass and stayed between 179-184.
I am not a fan of BMI which is what the healthy industry uses in statistics and recommending ideal weight. It was designed to measure an entire population and not individuals. Waist to hip ratio and body fat percentage are better tools to determine at risk people.
Here is 10 Reasons Why The BMI Is Bogus
1. The person who dreamed up the BMI said explicitly that it could not and should not be used to indicate the level of fatness in an individual.
The BMI was introduced in the early 19th century by a Belgian named Lambert Adolphe Jacques Quetelet. He was a mathematician, not a physician. He produced the formula to give a quick and easy way to measure the degree of obesity of the general population to assist the government in allocating resources. In other words, it is a 200-year-old hack.
2. It is scientifically nonsensical.
There is no physiological reason to square a person's height (Quetelet had to square the height to get a formula that matched the overall data. If you can't fix the data, rig the formula!). Moreover, it ignores waist size, which is a clear indicator of obesity level.
3. It is physiologically wrong.
It makes no allowance for the relative proportions of bone, muscle and fat in the body. But bone is denser than muscle and twice as dense as fat, so a person with strong bones, good muscle tone and low fat will have a high BMI. Thus, athletes and fit, health-conscious people who work out a lot tend to find themselves classified as overweight or even obese.
4. It gets the logic wrong.
The CDC says on its Web site that "the BMI is a reliable indicator of body fatness for people." This is a fundamental error of logic. For example, if I tell you my birthday present is a bicycle, you can conclude that my present has wheels. That's correct logic. But it does not work the other way round. If I tell you my birthday present has wheels, you cannot conclude I got a bicycle. I could have received a car. Because of how Quetelet came up with it, if a person is fat or obese, he or she will have a high BMI. But as with my birthday present, it doesn't work the other way round. A high BMI does not mean an individual is even overweight, let alone obese. It could mean the person is fit and healthy, with very little fat.
5. It's bad statistics.
Because the majority of people today (and in Quetelet's time) lead fairly sedentary lives and are not particularly active, the formula tacitly assumes low muscle mass and high relative fat content. It applies moderately well when applied to such people because it was formulated by focusing on them. But it gives exactly the wrong answer for a large and significant section of the population, namely the lean, fit and healthy. Quetelet is also the person who came up with the idea of "the average man." That's a useful concept, but if you try to apply it to any one person, you come up with the absurdity of a person with 2.4 children. Averages measure entire populations and often don't apply to individuals.
6. It is lying by scientific authority.
Because the BMI is a single number between 1 and 100 (like a percentage) that comes from a mathematical formula, it carries an air of scientific authority. But it is mathematical snake oil.
7. It suggests there are distinct categories of underweight, ideal, overweight and obese, with sharp boundaries that hinge on a decimal place.
That's total nonsense.
8. It makes the more cynical members of society suspect that the medical insurance industry lobbies for the continued use of the BMI to keep their profits high.
Insurance companies sometimes charge higher premiums for people with a high BMI. Among such people are all those fit individuals with good bone and muscle and little fat, who will live long, healthy lives during which they will have to pay those greater premiums.
9. Continued reliance on the BMI means doctors don't feel the need to use one of the more scientifically sound methods that are available to measure obesity levels.
Those alternatives cost a little bit more, but they give far more reliable results.
10. It embarrasses the U.S.
It is embarrassing for one of the most scientifically, technologically and medicinally advanced nations in the world to base advice on how to prevent one of the leading causes of poor health and premature death (obesity) on a 200-year-old numerical hack developed by a mathematician who was not even an expert in what little was known about the human body back then.
Category BMI ranges:
Severely underweight less than 16.5
Underweight from 16.5 to 18.4
Normal from 18.5 to 24.9
Overweight from 25 to 29.9
Obese Class I from 30 to 34.9
Obese Class II from 35 to 39.9
Obese Class III over 40
I guess if I really cared about BMI I could shed some muscle mass and get thin to conform with what the CDC and health industry considers normal/healthy. A formula that only considers height and weight should not be valid
Wednesday, November 3, 2010
Tuesday, November 2, 2010
1 oz (about 26) Unsalted Dry Roasted Almonds
6oz of Strawberry Nonfat Greek Yogurt
Thursday, October 28, 2010
AVAILABLE Sept. 30, 1983
I was born Nov. 27, 1983
Yesterday my coworker (Bryan Wilson) told me if I died my beard black I would look like Brian Wilson.
Being confused I thought he meant the member of the Beach Boys.
After watching Game 1 of the World Series last night I realized he meant the pitcher for the San Francisco Giants.
"it's certainly possible to lose more than two pounds per week, but it's critically important to understand that there's a world of difference between rapid weight loss and permanent fat loss" - Tom Venuto
"Remember, 1-2 pounds per week is 50-100 pounds in a year. Is that really so slow or is that an astounding transformation? You don't gain 50-100 pounds over night, so why should anyone expect to take it off overnight? Personally, I think short-term thinking and the pursuit of quick fixes are the worst diseases of our generation." - Tom Venuto
Wednesday, October 27, 2010
Sunday's 5K has motivated me. I would like to run a 10K by the end of the year. I had set a goal of adding a mile a month to my distance. My longest so far was 4.1 at River Legacy Park. Before Sunday I had gotten lazy and used the excuse of it being in the mid to upper 80s as an excuse not to run.
Last night after work it was nice and cool. I drove home, changed, and went to South Lakes Park. It is a 1.5 mi loop (I measured 1.45mi on google earth) and I had been doing 2 laps plus an 1/8th mile. It has been a couple weeks since I have ran at this park and it was almost dark when I got there around 7pm. The temp was in the 60's with a nice cool breeze. I parked my car and set my stopwatch on my phone (my watch is dead). I walked up the trail then headed in a clockwise loop (I usually do it counter-clockwise). After the first half mile I got into a good pace and felt pretty good. Once I got around the back half I started to have a pain in my upper right side of my abdomen/lower rib cage. I read online once to take deep controlled slow breaths. It helped and I finished my first lap. The second lap I was in the zone and when I finished it I didn't feel like I was forcing myself like I felt in the past. I decided to keep going for a 3rd lap. Towards the end of the 3rd lap I started to feel like I had to push a little extra but felt I could keep going. I decided to stop after three since that is 4.5 miles and my calf hurt the last time I did 4.1 miles.