The Road to 10%
- Thread starter colby2152
- Start date
Thanks Tim... I really enjoy seeing my endurance increase along this Road to 10%! Dead lift form is being tweaked within every set. Sometimes, I feel too much pressure on my lower to middle back, and then with a more normal form, I feel that tweak in my hip. It's tough finding the right groove, but usually I find it after about five sets. Perhaps I should change my warmup gig for deads?
Colby,
Where are you working out these days? Still at home or did you join a gym... I know in the past you were limited in your lifts by the amount of weights that you owned. If that's still the case, I really think you would benefit from a gym membership where you have a full arsenal of equipment and weight. I personally think you would blow away every PR in the book if you had the weight to do so!!
Where are you working out these days? Still at home or did you join a gym... I know in the past you were limited in your lifts by the amount of weights that you owned. If that's still the case, I really think you would benefit from a gym membership where you have a full arsenal of equipment and weight. I personally think you would blow away every PR in the book if you had the weight to do so!!
<div>
(soflsun @ Apr. 09 2008,18:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby,
Where are you working out these days? Still at home or did you join a gym... I know in the past you were limited in your lifts by the amount of weights that you owned. If that's still the case, I really think you would benefit from a gym membership where you have a full arsenal of equipment and weight. I personally think you would blow away every PR in the book if you had the weight to do so!!</div>
soflsun,
I have been working out at home since last summer. In October, I bought a weight set, so the max amount of weight I can work with is in the 300's, so I am good to go for a while. I have been ramping up from low loads in my 5x5 routine for legs, and I do not have a supportive bench to press off of just yet. The PR's will be blown away later this year. All I am concerned with right now is shedding the fat!
-Colby
(soflsun @ Apr. 09 2008,18:52)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby,
Where are you working out these days? Still at home or did you join a gym... I know in the past you were limited in your lifts by the amount of weights that you owned. If that's still the case, I really think you would benefit from a gym membership where you have a full arsenal of equipment and weight. I personally think you would blow away every PR in the book if you had the weight to do so!!</div>
soflsun,
I have been working out at home since last summer. In October, I bought a weight set, so the max amount of weight I can work with is in the 300's, so I am good to go for a while. I have been ramping up from low loads in my 5x5 routine for legs, and I do not have a supportive bench to press off of just yet. The PR's will be blown away later this year. All I am concerned with right now is shedding the fat!
-Colby
Some notes concerning yesterday and today... I should be working out tonight. Two nights ago, I barely slept at all. I passed out after dinner at about 7:00 PM. Upon waking from my nap, my stomach was very upset from the huge dinner. I was in no condition to workout, but it turns into a good situation today. This morning, I finally felt sore from my Tuesday night workout. Rest is key to hypertrophy and strength, so it was worth it not lifting last night. Plus, it's only 10:15 AM and my fast is already at 15.5 hours!
I'll post my estimated BMR calculation that I have been running over the past two and a half months later tonight.
BTW, it's been a while since I posted my body weight, but it has dropped over the past week. I am now clocking in at 232.5 lbs! At the rate that I am going, I will probably be 225 (as predicted) by the time I walk down to the altar!
I'll post my estimated BMR calculation that I have been running over the past two and a half months later tonight.
BTW, it's been a while since I posted my body weight, but it has dropped over the past week. I am now clocking in at 232.5 lbs! At the rate that I am going, I will probably be 225 (as predicted) by the time I walk down to the altar!
Joe.Muscle
Active Member
Colby what is your current bodyfat?
<div>
(Joe.Muscle @ Apr. 11 2008,9:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby what is your current bodyfat?</div>
Approximately 12.2%, but it still could be higher because I go by the standard of 12% = top abs peaking and love handles gone.
My weight dropped down to 231.5 as of this morning!
I workout last night; wasn't feeling too hot this weekend.
4/14/08 - HST/5x5 WO
<span style='color:red'>5 min on treadmill</span>
<span style='color:blue'>Pullover: 12.5 - 10, PR: 75 - 10, 77.5 - 7
Curl: 70 - 10, PR: 75 - 10, 80 - 8
Deadlift: 70 - 3, 80 - 3, 110 - 5, 130 - 5, 145 - 5, 160 - 5, 165 - 3, 145 - 8</span>
Treadmill, yep that's right... an old treadmill my fiancee's parents had is no longer collecting dust and is now in my basement. My left ankle doesn't feel 100% today; I really need to improve my discipline with stretching (such as ankle rotations) before I workout!
(Joe.Muscle @ Apr. 11 2008,9:02)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Colby what is your current bodyfat?</div>
Approximately 12.2%, but it still could be higher because I go by the standard of 12% = top abs peaking and love handles gone.
My weight dropped down to 231.5 as of this morning!
I workout last night; wasn't feeling too hot this weekend.
4/14/08 - HST/5x5 WO
<span style='color:red'>5 min on treadmill</span>
<span style='color:blue'>Pullover: 12.5 - 10, PR: 75 - 10, 77.5 - 7
Curl: 70 - 10, PR: 75 - 10, 80 - 8
Deadlift: 70 - 3, 80 - 3, 110 - 5, 130 - 5, 145 - 5, 160 - 5, 165 - 3, 145 - 8</span>
Treadmill, yep that's right... an old treadmill my fiancee's parents had is no longer collecting dust and is now in my basement. My left ankle doesn't feel 100% today; I really need to improve my discipline with stretching (such as ankle rotations) before I workout!
4/15/08 - HST/5x5 WO
<span style='color:red'>5 min on treadmill</span>
<span style='color:blue'>One Arm Bent-Over Row: 12.5 - 5, 62.5 - 5, 87.5 - 10, PR: 90 - 10
Seated OH Press: 70 - 10, PR: 75 - 10
Hack Squat: 45 - 4, 55 - 5, 60 - 5, 70 - 5, 75 - 5, 80 - 5, 85 - 3, 70 - 8</span>
<span style='color:red'>5 min on treadmill</span>
<span style='color:blue'>One Arm Bent-Over Row: 12.5 - 5, 62.5 - 5, 87.5 - 10, PR: 90 - 10
Seated OH Press: 70 - 10, PR: 75 - 10
Hack Squat: 45 - 4, 55 - 5, 60 - 5, 70 - 5, 75 - 5, 80 - 5, 85 - 3, 70 - 8</span>
Based on empirical evidence (recorded caloric intake, NRG expenditure and body weight) from January 21st to April 15th, here is the development of my BMR....
4326.88
6460.47
4918.69
2484.605
3888.504
3351.18
3175.511429
2522.55625
2664.613492
2900.22681
2937.780736
2846.107341
2820.755238
2788.315578
3319.28454
3213.954256
3203.556064
3044.690172
2916.592005
2816.662405
2770.996576
2775.934913
3026.898178
2693.661587
2619.822324
2600.463004
2611.755855
2541.884932
2819.890969
2722.29227
2697.731459
2429.660632
2814.898189
2705.687948
2687.336864
2422.24584
2663.745644
2641.432442
2266.281611
2268.474779
2486.186834
2485.481195
2465.982563
2696.75731
2659.066362
2406.705965
2397.08332
2387.861619
2379.016314
2626.065654
2435.78872
2555.714745
2572.058655
2581.079482
2570.681371
2625.976048
2610.419702
2535.104953
2462.343247
2489.48582
2481.272118
2482.980363
2476.475119
2450.401885
2475.58801
2523.969071
2547.129235
2484.771452
2381.485996
2377.530482
2373.371602
2412.043921
2356.270814
2514.730378
2510.331973
2506.049316
2508.025136
2397.770808
2524.76747
2516.359127
2502.929582
2502.140197
2504.912604
2534.513585
Changes in weight throw spikes in the BMR... It went up 30 kcals with my weight dropping a pound.
4326.88
6460.47
4918.69
2484.605
3888.504
3351.18
3175.511429
2522.55625
2664.613492
2900.22681
2937.780736
2846.107341
2820.755238
2788.315578
3319.28454
3213.954256
3203.556064
3044.690172
2916.592005
2816.662405
2770.996576
2775.934913
3026.898178
2693.661587
2619.822324
2600.463004
2611.755855
2541.884932
2819.890969
2722.29227
2697.731459
2429.660632
2814.898189
2705.687948
2687.336864
2422.24584
2663.745644
2641.432442
2266.281611
2268.474779
2486.186834
2485.481195
2465.982563
2696.75731
2659.066362
2406.705965
2397.08332
2387.861619
2379.016314
2626.065654
2435.78872
2555.714745
2572.058655
2581.079482
2570.681371
2625.976048
2610.419702
2535.104953
2462.343247
2489.48582
2481.272118
2482.980363
2476.475119
2450.401885
2475.58801
2523.969071
2547.129235
2484.771452
2381.485996
2377.530482
2373.371602
2412.043921
2356.270814
2514.730378
2510.331973
2506.049316
2508.025136
2397.770808
2524.76747
2516.359127
2502.929582
2502.140197
2504.912604
2534.513585
Changes in weight throw spikes in the BMR... It went up 30 kcals with my weight dropping a pound.
<div>
(TunnelRat @ Apr. 16 2008,9:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ya gotta love an actuary -- there will never be an end to numbers (rolls eyes...)!
</div>
Yeah, I know... it never ends with the numbers.
As promised, here is the latest photo of me compared with a shot in January and also in September when I started this road...
September 07, foggy picture but you get the idea of where I started this road
January 08
April 08
(TunnelRat @ Apr. 16 2008,9:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Ya gotta love an actuary -- there will never be an end to numbers (rolls eyes...)!
Yeah, I know... it never ends with the numbers.
As promised, here is the latest photo of me compared with a shot in January and also in September when I started this road...
September 07, foggy picture but you get the idea of where I started this road
January 08
April 08
proud of ya, colby!!!
you're proving (once again!) that there's no magic bullet, no secret formula, no easy way to achieve bb'g goals. It's hard work, dedication, and lots and lots of time.
Most people can suffer through the hard work and dedication part up to a point, but rarely put in the full time allotment that it takes to get the job done.
IMHO, the slower & steady the results, the more permanent they are. Just keep doing what you're doing, and the leanness will be with you for the rest of your life as long as you maintain an active lifestyle. Very inspiring.
you're proving (once again!) that there's no magic bullet, no secret formula, no easy way to achieve bb'g goals. It's hard work, dedication, and lots and lots of time.
Most people can suffer through the hard work and dedication part up to a point, but rarely put in the full time allotment that it takes to get the job done.
IMHO, the slower & steady the results, the more permanent they are. Just keep doing what you're doing, and the leanness will be with you for the rest of your life as long as you maintain an active lifestyle. Very inspiring.
Bax said:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Looking good Colby! Your midsection has really thinned out. Your V shape is now more dominant than the hour glass. Nice job!!!
</div>
I know; I missed my V!
Slapz said:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">you're proving (once again!) that there's no magic bullet, no secret formula, no easy way to achieve bb'g goals. It's hard work, dedication, and lots and lots of time.
Most people can suffer through the hard work and dedication part up to a point, but rarely put in the full time allotment that it takes to get the job done.
IMHO, the slower & steady the results, the more permanent they are. Just keep doing what you're doing, and the leanness will be with you for the rest of your life as long as you maintain an active lifestyle. Very inspiring. </div>
I agree with you. I think this slower pace is better for me in the long run. I have my whole life to be lean, strong, healthy and fit. It cannot be done overnight, but as long as I keep improving, then I am doing it right.
Lol said:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good work Colby. You're getting some PRs too which is really good to see. I hope I can do the same when it's my turn to cut. I seem to be heading in the right direction to attain your Sept 07 look before too long.
</div>
Yeah, I cannot wait until the PR's hit the Hack Squat, Deadlift and Bench Press (need a bench and rack first), but I will settle with the lil guys first! That September picture is much different, but it shows me how far I have gone....
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Looking good Colby! Your midsection has really thinned out. Your V shape is now more dominant than the hour glass. Nice job!!!
I know; I missed my V!
Slapz said:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">you're proving (once again!) that there's no magic bullet, no secret formula, no easy way to achieve bb'g goals. It's hard work, dedication, and lots and lots of time.
Most people can suffer through the hard work and dedication part up to a point, but rarely put in the full time allotment that it takes to get the job done.
IMHO, the slower & steady the results, the more permanent they are. Just keep doing what you're doing, and the leanness will be with you for the rest of your life as long as you maintain an active lifestyle. Very inspiring. </div>
I agree with you. I think this slower pace is better for me in the long run. I have my whole life to be lean, strong, healthy and fit. It cannot be done overnight, but as long as I keep improving, then I am doing it right.
Lol said:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good work Colby. You're getting some PRs too which is really good to see. I hope I can do the same when it's my turn to cut. I seem to be heading in the right direction to attain your Sept 07 look before too long.
Yeah, I cannot wait until the PR's hit the Hack Squat, Deadlift and Bench Press (need a bench and rack first), but I will settle with the lil guys first! That September picture is much different, but it shows me how far I have gone....
4/18/08 - HST/5x5 WO
<span style='color:blue'>Pullover: 12.5 - 7, 72.5 - 5
Curl: 70 - 5 (2 sets)
Deadlift: 70 - 5, 135 - 3, 165 - 1;</span>
STOP, at this point my left shoulder feels a pinch. I debate if I should continue on or not, and I decide to play it safe and call it a night...
My shoes and gloves are off, and I am staring at the barbell on the floor. I thought about these pictures I posted, and I started stretching my shoulder for a couple minutes. I decided that I wasn't giving up. I needed these nine sets. They needed me....
<span style='color:blue'>Deadlift (continued): 165 - 3 (9 sets)</span>
Shoulder feels fine, and my spirit is up!
<span style='color:blue'>Pullover: 12.5 - 7, 72.5 - 5
Curl: 70 - 5 (2 sets)
Deadlift: 70 - 5, 135 - 3, 165 - 1;</span>
STOP, at this point my left shoulder feels a pinch. I debate if I should continue on or not, and I decide to play it safe and call it a night...
My shoes and gloves are off, and I am staring at the barbell on the floor. I thought about these pictures I posted, and I started stretching my shoulder for a couple minutes. I decided that I wasn't giving up. I needed these nine sets. They needed me....
<span style='color:blue'>Deadlift (continued): 165 - 3 (9 sets)</span>
Shoulder feels fine, and my spirit is up!
Working out tonight... weight dropped to an all time low during this log: 230 lbs. In the past five weeks, my weight (and consequently fat) has dropped faster than it has during the entire Road to 10%. I haven't been cutting too many more calories, so the only thing I can think of is stress. I had a lot of stress before these past five weeks, so possibly raised cortisol levels played a roll in limited weight/fat loss?