The Road to 10%

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(Wildman @ Sep. 18 2008,9:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Good to hear that the incline bench rows are doing the trick for you though. You should really get a good isolation with that I would think.

My partner cheats like a mofo on his BB rows and really swings his back up. Im trying to get him to stop but its a pride thing for him to try and stay at the same weight on these as I am using. Maybe the bench rows would be a good option to add in for him to stop this swing it up stuff.</div>
The lying bench rows keep you as solid as a rock. There is no movement at all except by the arms and shoulders.  I usually do a sort of shrug first, lifting the dumbbells off the floor by moving only my shoulders, then continuing the lift with my arms.

Frankly, there are days when I wish I could cheat...
 
Hey Colby, just curious about your BF% and your quest for 10%. Haven't seen it posted or maybe I missed it somewhere along the line. Hopefully when you see a specialist they can nail this knee issue down for you. Have you tried glucosamine? Not the solution to the problem, but maybe it can help relieve some of the joint pain. That combined with fish oil really helped my shoulder.
 
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(Wildman @ Sep. 18 2008,9:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Whats up with the rows and curls? Not being a wank just curious. I noticed you havent tried to increase the weight on those is all. Hopefully it isnt an injury or something holding you back.

Good to hear that the incline bench rows are doing the trick for you though. You should really get a good isolation with that I would think.

My partner cheats like a mofo on his BB rows and really swings his back up. Im trying to get him to stop but its a pride thing for him to try and stay at the same weight on these as I am using. Maybe the bench rows would be a good option to add in for him to stop this swing it up stuff.</div>
I want at least 5 lb increments, so the exercises do not increase until the next workout.
 
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(BAX67 @ Sep. 18 2008,9:43)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Hey Colby, just curious about your BF% and your quest for 10%.  Haven't seen it posted or maybe I missed it somewhere along the line.  Hopefully when you see a specialist they can nail this knee issue down for you.  Have you tried glucosamine?  Not the solution to the problem, but maybe it can help relieve some of the joint pain.  That combined with fish oil really helped my shoulder.</div>
I have been taking maintenance doses of fish oil for some time now, but not anymore due to financial concerns.

My scale has been broken for two months. I bought a new one, but I need a battery for it, so an update body fat percentage will be posted some time soon. Keep in mind it is probably around 15-16%. My numbers from before have been heavily deflate due to wrong measurement methods. I have a waist and weight history that I have used for bf% calculations to show progress though. I was up around 23% or so last year.
 
HST Cycle XVII - 10's - 9/19/08
<span style='color:red'>Cut the grass, Swiss Ball crunches: 50</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 175 - 10, 180 - 8
Upright Row: 70 - 10, EM: 75 - 10
Curl: 70 - 1, 75 - 7
DB Inclined Lying Row: 35's - 10 (2 sets)
DB Fly: 35's - 10 (2 sets)</span>

EM: Established Max
Curl of 75 lbs was a previous 10RM
Bench Press, tried to increase my 10RM, but failed by 2 reps... next HST cycle looks good to go!
 
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(colby2152 @ Sep. 18 2008,1:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have been taking maintenance doses of fish oil for some time now, but not anymore due to financial concerns.

My scale has been broken for two months.  I bought a new one, but I need a battery for it, so an update body fat percentage will be posted some time soon.  Keep in mind it is probably around 15-16%.  My numbers from before have been heavily deflate due to wrong measurement methods.  I have a waist and weight history that I have used for bf% calculations to show progress though.  I was up around 23% or so last year.</div>
I measure my body fat with calipers, but at the same time, I use the method in this Excel template. It's hardly ever more than 1% off from the caliper reading. If you consider that even hydrostatic weighing can be off by up to 2%, this is really good. And my last hydrostatic weighing resulted in 10% bodyfat. The calipers said it was 11,9% and this method said it was 10,7%. That's really not bad.
 
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(XFatMan @ Sep. 20 2008,7:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I measure my body fat with calipers, but at the same time, I use the method in this Excel template. It's hardly ever more than 1% off from the caliper reading. If you consider that even hydrostatic weighing can be off by up to 2%, this is really good. And my last hydrostatic weighing resulted in 10% bodyfat. The calipers said it was 11,9% and this method said it was 10,7%. That's really not bad.</div>
XFatman, I can't open the file in this link. Does it use the height, neck and waist measure to estimate body fat or it is other method?
 
The link doesn't go directly to a file. You must enable cookies to get to the specified page and download the file. This method basically uses the waist circumference and height to calculate body fat percentage.
 
The problem is that the download is in the cab format and I can't uncompress it, I am running Linux. But never mind, I have the formula for the waist to bf calculation, thanks anyways.
 
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(XFatMan @ Sep. 20 2008,6:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Sep. 18 2008,1:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have been taking maintenance doses of fish oil for some time now, but not anymore due to financial concerns.

My scale has been broken for two months.  I bought a new one, but I need a battery for it, so an update body fat percentage will be posted some time soon.  Keep in mind it is probably around 15-16%.  My numbers from before have been heavily deflate due to wrong measurement methods.  I have a waist and weight history that I have used for bf% calculations to show progress though.  I was up around 23% or so last year.</div>
I measure my body fat with calipers, but at the same time, I use the method in this Excel template. It's hardly ever more than 1% off from the caliper reading. If you consider that even hydrostatic weighing can be off by up to 2%, this is really good. And my last hydrostatic weighing resulted in 10% bodyfat. The calipers said it was 11,9% and this method said it was 10,7%. That's really not bad.</div>
I'll download that file in a second and take a look at it later. My problem with body fat measurements in the past has been a comparison issue. I haven't always been comparing apples to apples as my measurement methods and equations have evolved. This is why I stick to a simpler, less error prone, method based on weight and waist. My waist goes down and my weight stays higher, my body fat percentage goes down. It is very sensitive to the waist measurements, but at least it works for comparison sakes in the long run.
 
Is the file Excel 2007 only? I have 2007 at work, but run the 2003 version at home. If that is the case, could you save it as a 2003 file and send it to me?
 
HST Cycle XVII - 5's - 9/24/08
<span style='color:red'>Cleaning'n'at, Swiss Ball crunches: 100</span>
<span style='color:blue'>Bench Press: 45 - 15, 145 - 5 (5 sets)
Shrug: 32.5's - 5 (2 sets)
Incline (Seated) Curl: 32.5's - 5 (2 sets)
DB Inclined Lying Row: 35's - 5 (2 sets)
DB Fly: 32.5's - 5 (2 sets)</span>

I switched to sitting exercises across the board due to the issues with my knees.  I have an appointment with an orthopedic specialist next week.
sad.gif
 
just saying Hi colby

good luck with the specialist

as was said above glucosamine + fish oil does wonders for some (its made my knee functional enough to do squats and deads, though losing 65 lbs helped
smile.gif
)

pump on!
 
HST Cycle XVII - 5's - 10/2/08
<span style='color:red'>30 min of pilates</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 165 - 5 (2 sets)
Upright Row: 70 - 5
Concentration Curl: 35's - 5
DB Inclined Lying Row: 35's - 5 (2 sets)
DB Fly: 35's - 5</span>
 
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(TunnelRat @ Oct. 03 2008,9:05)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Any luck with the doctor...?</div>
My appointment was yesterday, and I suppose the results were good. X-Rays came back negative, and the orthopedist immediately concluded the same thing that my PCP said (with the right name and better explanations though).

I have anterior knee pain (duh!) caused by inflammation in my knee cap - specifically, under my patella. It is most common in women, but it can happen from either wear and tear over a long time or weak quadriceps. Non-surgical rehab with anti-inflammatory supplements is the treatment.

I then thought about it. This was triggered by bad deadlift form over two months ago. However, it isn't that my quads are weak, but that my hamstrings are so strong! I've been sprinting and deadlifting for several years now. I know this type of imbalance is what causes major ligament injuries of athletes. It seems that this pain is just a precursor to such injuries as a torn ACL or MCL. I'm taking the warning and doing the following:

1) Continue with upper body only weight lifting routine
2) See physical therapist about light leg isolation exercises to help my quads
3) Increase my fish oil intake

In addition, I will be doing more pilates for improved flexibility and conditioning. The PCP gave me some glorified ibuprofen in the form of Naproxen. I only had about five pills out of the bottle, but the surgeon said I should be taking it frequently as prescribed (twice daily). I'll do that as well.
 
Is the file Excel 2007 only? I have 2007 at work, but run the 2003 version at home. If that is the case, could you save it as a 2003 file and send it to me?
 
HST Cycle XVII - 5's - 10/5/08
<span style='color:red'>30 min of pilates</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 170 - 5 (4 sets)
Upright Row: 75 - 5 (2 sets)
Curl: 75 - 5 (2 sets)
DB Inclined Lying Row: 37.5's - 5 (2 sets)
DB Fly: 37.5's - 5</span>
 
Update: Weight is down to just under 230, estimated body fat percentage is in the 13's (number matters little), waist and hips have decreased an inch or so in the past month (that's what matters)
 
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