The Road to 10%
- Thread starter colby2152
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TunnelRat
Active Member
<div>
(colby2152 @ Oct. 03 2008,2:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2) See physical therapist about light leg isolation exercises to help my quads
The PCP gave me some glorified ibuprofen in the form of Naproxen.</div>
How about trying leg press, one leg at a time?
Or one-leg dumbbell squats...?
Be sure to drink milk along with the Naproxen. Otherwise it can chew up your stomach lining.
Good luck with all that.
(colby2152 @ Oct. 03 2008,2:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2) See physical therapist about light leg isolation exercises to help my quads
The PCP gave me some glorified ibuprofen in the form of Naproxen.</div>
How about trying leg press, one leg at a time?
Or one-leg dumbbell squats...?
Be sure to drink milk along with the Naproxen. Otherwise it can chew up your stomach lining.
Good luck with all that.
<div>
(TunnelRat @ Oct. 07 2008,11:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Oct. 03 2008,2:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2) See physical therapist about light leg isolation exercises to help my quads
The PCP gave me some glorified ibuprofen in the form of Naproxen.</div>
How about trying leg press, one leg at a time?
Or one-leg dumbbell squats...?
Be sure to drink milk along with the Naproxen. Otherwise it can chew up your stomach lining.
Good luck with all that.</div>
I wasn't told about the stomach issues with Naproxen. I take it only right after a meal, so that should help.
About your exercise recommendations:
LEG PRESS - no can do, workout at home
ONE LEG DB SQUAT - avoiding squats all together
I will be seeing a PT some time in the next two weeks, so we'll see what he has to say. Until then, I have been having great success at cutting and lifting the heavy weights...
(TunnelRat @ Oct. 07 2008,11:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Oct. 03 2008,2:40)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">2) See physical therapist about light leg isolation exercises to help my quads
The PCP gave me some glorified ibuprofen in the form of Naproxen.</div>
How about trying leg press, one leg at a time?
Or one-leg dumbbell squats...?
Be sure to drink milk along with the Naproxen. Otherwise it can chew up your stomach lining.
Good luck with all that.</div>
I wasn't told about the stomach issues with Naproxen. I take it only right after a meal, so that should help.
About your exercise recommendations:
LEG PRESS - no can do, workout at home
ONE LEG DB SQUAT - avoiding squats all together
I will be seeing a PT some time in the next two weeks, so we'll see what he has to say. Until then, I have been having great success at cutting and lifting the heavy weights...
HST Cycle XVII - 5's - 10/7/08
<span style='color:red'>100 swiss ball crunches</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 185 - 5 (3 sets)
Upright Row: 80 - 5 (2 sets)
Curl: 80 - 5 (2 sets)
DB Inclined Lying Row: 40's - 5 (2 sets)
DB Fly: 40's - 5 (2 sets)</span>
<span style='color:red'>100 swiss ball crunches</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 185 - 5 (3 sets)
Upright Row: 80 - 5 (2 sets)
Curl: 80 - 5 (2 sets)
DB Inclined Lying Row: 40's - 5 (2 sets)
DB Fly: 40's - 5 (2 sets)</span>
HST Cycle XVII - 5's - 10/9/08
<span style='color:red'>100 swiss ball crunches</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 195 - 5 (2 sets)
Upright Row: 85 - 5 (2 sets)
Curl: 85 - 5*
DB Inclined Lying Row: 42.5's - 5 (2 sets)
DB Fly: 42.5's - 5 (2 sets)</span>
*Incredibly tough - definite loss in strength here as my prior 5RM was 95 lbs. My arms have shrank, but there was some fat on them, so this type of strength loss is expected!
<span style='color:red'>100 swiss ball crunches</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 195 - 5 (2 sets)
Upright Row: 85 - 5 (2 sets)
Curl: 85 - 5*
DB Inclined Lying Row: 42.5's - 5 (2 sets)
DB Fly: 42.5's - 5 (2 sets)</span>
*Incredibly tough - definite loss in strength here as my prior 5RM was 95 lbs. My arms have shrank, but there was some fat on them, so this type of strength loss is expected!
HST Cycle XVII - 5's - 10/14/08
<span style='color:red'>30 min pilates</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 205 - 5, 2
Upright Row: 90 - 5
Curl: 85 - 5 (2 sets)
DB Inclined Lying Row: 45's - 5 (2 sets)
DB Fly: 45's - 5</span>
Hit some 5RM's today, tomorrow's workout will be 3's/pushing the 5's.
<span style='color:red'>30 min pilates</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 205 - 5, 2
Upright Row: 90 - 5
Curl: 85 - 5 (2 sets)
DB Inclined Lying Row: 45's - 5 (2 sets)
DB Fly: 45's - 5</span>
Hit some 5RM's today, tomorrow's workout will be 3's/pushing the 5's.
HST Cycle XVII - 3's - 10/19/08
<span style='color:red'>swiss ball crunches</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 6, PR: 210 - 5, 160 - 3 (4 sets), 140 - 15
Upright Row: 75 - 3 (4 sets)</span>
HST Cycle XVII - 3's - 10/22/08
<span style='color:blue'>Bench Press: 45 - 15, 135 - 6, 180 - 3 (5 sets)
DB Inclined Lying Row: 42.5's - 3 (5 sets)
Upright Row: 85 - 3
Curl: 85 - 3
DB Fly: 42.5's - 3 (2 sets)
OH Press: 85 - 3 (2 sets)
Concentration Curl: 42.5's - 3</span>
<span style='color:red'>swiss ball crunches</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 6, PR: 210 - 5, 160 - 3 (4 sets), 140 - 15
Upright Row: 75 - 3 (4 sets)</span>
HST Cycle XVII - 3's - 10/22/08
<span style='color:blue'>Bench Press: 45 - 15, 135 - 6, 180 - 3 (5 sets)
DB Inclined Lying Row: 42.5's - 3 (5 sets)
Upright Row: 85 - 3
Curl: 85 - 3
DB Fly: 42.5's - 3 (2 sets)
OH Press: 85 - 3 (2 sets)
Concentration Curl: 42.5's - 3</span>
<div>
(TunnelRat @ Oct. 27 2008,7:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Oct. 23 2008,10:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><span style='color:blue'>Bench Press: 45 - 15, 135 - 6, PR: 210 - 5, 160 - 3 (4 sets), 140 - 15</span></div>
Very nice!
PRs are good for your equanimity.
</div>
Thanks... SD ends today as my exams are over (I took two again this time on Tuesday and Wednesday). I finally have time to focus on a solid cut. Needless to say, I have been rock solid with my diet lately cutting 400 calories per day all through October after only doing about 300 per day in September.
(TunnelRat @ Oct. 27 2008,7:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Oct. 23 2008,10:09)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><span style='color:blue'>Bench Press: 45 - 15, 135 - 6, PR: 210 - 5, 160 - 3 (4 sets), 140 - 15</span></div>
Very nice!
PRs are good for your equanimity.
Thanks... SD ends today as my exams are over (I took two again this time on Tuesday and Wednesday). I finally have time to focus on a solid cut. Needless to say, I have been rock solid with my diet lately cutting 400 calories per day all through October after only doing about 300 per day in September.
Cycle 17 is down, pass it around, and now the 18th HST cycle is up on the wall!
HST Cycle 18 - 15's - 11/7/08
<span style='color:red'>Jogging on Treadmill: 3 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 120 - 15 (3 sets)
DB Inclined Lying Row: 22.5's - 15 (2 sets)
Push Press: 22.5's - 15 (2 sets)
Curl: 22.5's - 15 (2 sets)
DB Fly: 22.5's - 15 (2 sets)</span>
HST Cycle 18 - 15's - 11/7/08
<span style='color:red'>Jogging on Treadmill: 3 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 120 - 15 (3 sets)
DB Inclined Lying Row: 22.5's - 15 (2 sets)
Push Press: 22.5's - 15 (2 sets)
Curl: 22.5's - 15 (2 sets)
DB Fly: 22.5's - 15 (2 sets)</span>
LOL & Slapz,
Thank you for inquiring about my progress. Although my journey has been relentless as slapz mentioned, it hasn't been a hard cut. It has been slow most of the time. I still feel that I am months away from where I want to be, but I haven't been in this good of shape in a couple years, so all in all I am happy. I am easing the cardio back into my routine, so that should really help. This cycle, not named yet (maybe Cardiac Resurgence?), is going to have less exercises than the last. My next workout, and all subsequent workouts will be just the following:
Bench Press
Lying Inclined Row
Pec Fly
Three solid exercises hitting the muscles that I care about. I have taken breaks from my shoulders several times in the past. As you know, I have canceled the leg exercises due to my knee problems. Plus, I do not need nor want the size in my legs. I'll be hitting my core a lot through more Pilate workouts. However, none of this stacks up to my simplified diet approach and resurgence of cardiovascular exercises such as jogging.
I have been running on what many of you would call a low protein intake (around 0.5g/lb), but the removal of excess calories is far better than the need for additional protein. I make sure I consume most of my protein around my workout.
Body fat percentages mean $h!t to be honest. The mirror tells me I am about 13%, and the computer says 14%, but I feel like I am 12.5%. All in all, my mid-section is improved, and I will keep on working at it.
Weight is down to 224.
Thanks for asking guys!
-Colby
Thank you for inquiring about my progress. Although my journey has been relentless as slapz mentioned, it hasn't been a hard cut. It has been slow most of the time. I still feel that I am months away from where I want to be, but I haven't been in this good of shape in a couple years, so all in all I am happy. I am easing the cardio back into my routine, so that should really help. This cycle, not named yet (maybe Cardiac Resurgence?), is going to have less exercises than the last. My next workout, and all subsequent workouts will be just the following:
Bench Press
Lying Inclined Row
Pec Fly
Three solid exercises hitting the muscles that I care about. I have taken breaks from my shoulders several times in the past. As you know, I have canceled the leg exercises due to my knee problems. Plus, I do not need nor want the size in my legs. I'll be hitting my core a lot through more Pilate workouts. However, none of this stacks up to my simplified diet approach and resurgence of cardiovascular exercises such as jogging.
I have been running on what many of you would call a low protein intake (around 0.5g/lb), but the removal of excess calories is far better than the need for additional protein. I make sure I consume most of my protein around my workout.
Body fat percentages mean $h!t to be honest. The mirror tells me I am about 13%, and the computer says 14%, but I feel like I am 12.5%. All in all, my mid-section is improved, and I will keep on working at it.
Weight is down to 224.
Thanks for asking guys!
-Colby
HST Cycle 18 - 15's - 11/10/08
<span style='color:red'>Stretching, cleaning, Jogging on Treadmill: 4 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 140 - 15 (3 sets)
DB Inclined Lying Row: 25's - 15 (2 sets)
Curl: 25's - 15 (2 sets)
DB Fly: 25's - 15 (2 sets)</span>
<span style='color:red'>Stretching, cleaning, Jogging on Treadmill: 4 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 140 - 15 (3 sets)
DB Inclined Lying Row: 25's - 15 (2 sets)
Curl: 25's - 15 (2 sets)
DB Fly: 25's - 15 (2 sets)</span>
A+ for tonight's workout. This is what will get me to my goal...
HST Cycle 18 - 15's - 11/13/08
<span style='color:red'>Pilates: 30 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 95 - 15, 150 - 15, 150 - 8
DB Lying Inclined Row: 27.5's - 15 (2 sets), PR: 30's - 15
DB Fly: 30's - 15 (2 sets)</span>
<span style='color:red'>Jogging on Treadmill: 10 minutes, break, 5 minutes</span>
The pilates have been great on my core. My lifting routine is down to three exercises and just that. It leaves more time for the treadmill. I've been easing it in, and I was planning to do at least 5 minutes, but then I fell into the zone. I kept going and listened to a few songs while I was jogging. It felt very, very good. My knees feel fine.
HST Cycle 18 - 15's - 11/13/08
<span style='color:red'>Pilates: 30 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 95 - 15, 150 - 15, 150 - 8
DB Lying Inclined Row: 27.5's - 15 (2 sets), PR: 30's - 15
DB Fly: 30's - 15 (2 sets)</span>
<span style='color:red'>Jogging on Treadmill: 10 minutes, break, 5 minutes</span>
The pilates have been great on my core. My lifting routine is down to three exercises and just that. It leaves more time for the treadmill. I've been easing it in, and I was planning to do at least 5 minutes, but then I fell into the zone. I kept going and listened to a few songs while I was jogging. It felt very, very good. My knees feel fine.
<div>
(BAX67 @ Nov. 14 2008,8:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nice pr Colby. Good to see your knees are feeling better. Some serious treadmill work will get you to your goal in no time.</div>
Next morning: I am sore, but my knees feel great.
If anyone recalls correctly, Michael Novak started a thread back in August-September requesting long-term data results from HST cycles. Well, I finally finished my reports of my 17 HST cycles. My road to 10% is on its 7th cycle now, and the calories that I have been cutting have been slow, but progression has been made.
I was looking for some key numbers that were similar between quality HST cycles for me. Cycle numbers 11 (July-Sep 2007), 14 (Feb-Mar 2008) and 17 (last one) were all cycles where I shed a point or so of body fat percentage and lost weight.
The following results are averages of these three cycles where the variance is very low (similar results between all three).
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Cycle length: 60 days (8 weeks)
Prior SD: 8 days
Frequency: 3x/week
Exercises: 4 HST + 1 other
Zig-Zag: 90%
Macro Ratios (P-F-C): 26% - 39% - 33%
Omega 6 to Omega 3 ratio: 350% (these numbers were very close, 353, 359 and 350!)
Fiber: 18g
Protein: 157g</div>
I think these results are very telling. The 90% zig-zag has been by my optimal drop from RM to beginning of a next mesocycle. I had a feeling 3x/week frequency was optimal for me. Protein does not really matter for me so long as I get it around my workout. I actually work better with less exercises, probably because I can devote more time to some type of cardio. 8&8 is my code for length of a cycle... 8 days SD followed by 8 weeks (standard cycle length) of lifting. I was surprised that shorted SD's seemed to work better for me. I guess I shouldn't be as a shorter SD during a cut is the better way to go (less time to lose muscle).
(BAX67 @ Nov. 14 2008,8:13)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Nice pr Colby. Good to see your knees are feeling better. Some serious treadmill work will get you to your goal in no time.</div>
Next morning: I am sore, but my knees feel great.
If anyone recalls correctly, Michael Novak started a thread back in August-September requesting long-term data results from HST cycles. Well, I finally finished my reports of my 17 HST cycles. My road to 10% is on its 7th cycle now, and the calories that I have been cutting have been slow, but progression has been made.
I was looking for some key numbers that were similar between quality HST cycles for me. Cycle numbers 11 (July-Sep 2007), 14 (Feb-Mar 2008) and 17 (last one) were all cycles where I shed a point or so of body fat percentage and lost weight.
The following results are averages of these three cycles where the variance is very low (similar results between all three).
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Cycle length: 60 days (8 weeks)
Prior SD: 8 days
Frequency: 3x/week
Exercises: 4 HST + 1 other
Zig-Zag: 90%
Macro Ratios (P-F-C): 26% - 39% - 33%
Omega 6 to Omega 3 ratio: 350% (these numbers were very close, 353, 359 and 350!)
Fiber: 18g
Protein: 157g</div>
I think these results are very telling. The 90% zig-zag has been by my optimal drop from RM to beginning of a next mesocycle. I had a feeling 3x/week frequency was optimal for me. Protein does not really matter for me so long as I get it around my workout. I actually work better with less exercises, probably because I can devote more time to some type of cardio. 8&8 is my code for length of a cycle... 8 days SD followed by 8 weeks (standard cycle length) of lifting. I was surprised that shorted SD's seemed to work better for me. I guess I shouldn't be as a shorter SD during a cut is the better way to go (less time to lose muscle).
I ran on the treadmill for 20 minutes on Friday night, but I didn't workout on Saturday or Sunday. Back to lifting last night...
HST Cycle 18 - 10's - 11/17/08
<span style='color:red'>Jogging on Treadmill: 5 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 125 - 10 (3 sets)
DB Lying Inclined Row: 25's - 10 (3 sets)
DB Fly: 25's - 10 (3 sets)</span>
<span style='color:red'>Jogging on Treadmill: 5 minutes</span>
HST Cycle 18 - 10's - 11/17/08
<span style='color:red'>Jogging on Treadmill: 5 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 125 - 10 (3 sets)
DB Lying Inclined Row: 25's - 10 (3 sets)
DB Fly: 25's - 10 (3 sets)</span>
<span style='color:red'>Jogging on Treadmill: 5 minutes</span>
Knees were feeling stiff and achy, but I warmed up into my jog by power walking for 5 minutes....
HST Cycle 18 - 10's - 11/19/08
<span style='color:red'>Swiss Ball Crunches, Dynamic Stretches, Power Walking on Treadmill: 5 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 140 - 10 (3 sets)
DB Lying Inclined Row: 27.5's - 10 (4 sets)
DB Fly: 27.5's - 10 (3 sets)</span>
<span style='color:red'>Jogging on Treadmill: 10 minutes</span>
HST Cycle 18 - 10's - 11/19/08
<span style='color:red'>Swiss Ball Crunches, Dynamic Stretches, Power Walking on Treadmill: 5 minutes</span>
<span style='color:blue'>Bench Press: 45 - 15, 140 - 10 (3 sets)
DB Lying Inclined Row: 27.5's - 10 (4 sets)
DB Fly: 27.5's - 10 (3 sets)</span>
<span style='color:red'>Jogging on Treadmill: 10 minutes</span>