The Road to 10%

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(colby2152 @ Nov. 14 2008,9:15)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"> <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></div>
Interesting numbers -- it's good you keep a faithful record.
 
I have been unable to post due to traveling around from Pittsburgh to Baltimore to D.C./Northern VA, back to Pittsburgh, then to the Poconos/Northern NJ and back to Pittsburgh all during the past week.

I have been able to workout in between travel days though...

HST Cycle 18 - 10's - 11/23/08
<span style='color:blue'>Bench Press: 45 - 10, 150 - 10 (3 sets)
DB Lying Inclined Row: 30's - 10 (3 sets)
DB Fly: 30's - 10</span>
<span style='color:red'>Jogging on Treadmill: 10 minutes</span>

HST Cycle 18 - 10's - 11/29/08
<span style='color:blue'>Bench Press: 45 - 10, 155 - 10
DB Lying Inclined Row: 32.5's - 10 (2 sets)
Universal Machine Bench Press: 148 - 10 (2 sets)</span>
<span style='color:red'>Swimming in Pool: 10 minutes</span>

HST Cycle 18 - 10's - 12/1/08
<span style='color:red'>Jogging on Treadmill: 10 minutes</span>
<span style='color:blue'>Bench Press: 45 - 10, 165 - 10 (2 sets)
DB Lying Inclined Row: 32.5's - 10 (4 sets)
DB Fly: 32.5's - 10 (2 sets)</span>
<span style='color:red'>Jogging on Treadmill: 5 minutes</span>

Yesterday, I kept the calories at bay with a 25 minute Pilates workout.
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HST Cycle 18 - 10's - 12/4/08
<span style='color:red'>Jogging on Treadmill: 5 minutes</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 175 - 10, 180 - 8, 175 - 10
DB Lying Inclined Row: 35's - 10, PR: 37.5's - 10, 37.5's - 10 (iffy, hit close to failure, elbows went wide in my last two reps)
DB Fly: PR: 37.5's - 10 (1.5 sets)</span>
<span style='color:red'>Jogging on Treadmill: 10 minutes</span>

I couldn't do those two extra reps on the bench, but I didn't have my trusty spotter with me at the time. I am close to 180 for 10 reps though! The DB exercises broke a new barrier, but I don't think I could do 40lb DB's for 10 reps in either of those exercises - not without sacrificing form. I'll be starting the 5's on Saturday.
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Unlike most of you, I weight myself on the weekend, maybe weekly or bi-weekly.  I pay attention to the gains and losses on a monthly basis.  My weight, waist and consequently body fat percentage (calculated based on only these two numbers) has been falling in past months...

APPROXIMATE DATE / WEIGHT (LBS) / BF% / WAIST (INCHES)
9/1/2008 - 235 @ 16.14%, 37.5
10/1/2008 - 231 @ 15.67%, 37
11/1/2008 - 228 @15.52%, 36.75
12/1/2008 - 226 @ 13.44%, 35.5

Cardio wasn't introduced until the recent cycle that started in the second week of November.  The main cause of this loss has been a re-dedication to good eating habits.

Here is what I looked like in front of a camera on August 13th, 2008:
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And today, almost four months later:
Front_12-6-08.gif






This Month's Goal
I have pegged this month as my <span style='color:green'>December to remember</span>.  My goal is to hit 12% body fat at the end of the month (when my love handles are finally gone).  Needless to say, I will be tired and hungry as I was this past week (averaging -495 cal under maintenance), but this dedication is needed - especially during stressful, yet positive times - changing jobs, moving cities, holidays, etc...

This journey on the road to 10% is making some head way yet again...  
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Whoa, lookin' good, Colby! You're wasting away to nothing.

Try a bit of coffee to help with that tiredness when the calories are low.

12% by New Years...!!
 
TR &amp; Bax - thank you for the compliments.  TR, I keep my caffeine intake regulated to higher levels!! :-)

HST Cycle 18 - 5's - 12/6/08
<span style='color:red'>Sledge hammering old furniture for a huge bonfire in the snow  
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<span style='color:blue'>Bench Press: 45 - 10, 145 - 5 (5 sets), 120 - 15
DB Lying Inclined Row: 32.5's - 5 (3 sets), 22.5's - 15
DB Fly: 32.5's - 5 (3 sets), 22.5's - 15</span>

Saturdays are often bad days for me due to excess eating and drinking in the evening.  Luckily for my body, I didn't go out and I worked out early in the day.  Sacrifices must be taken for me to hit my goals.
 
HST Cycle 18 - 5's - 12/10/08
<span style='color:red'>Jogging on treadmill</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 165 - 5 (4 sets), 140 - 15
DB Lying Inclined Row: 35's - 5 (3 sets), 25's - 15
DB Fly: 35's - 5 (3 sets), 25's - 15</span>
<span style='color:red'>Sprinting on treadmill</span>
 
HST Cycle 18 - 5's - 12/12/08
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 170 - 5 (3 sets), 150 - 15
DB Lying Inclined Row: 37.5's - 5 (3 sets), 27.5's - 15
DB Fly: 37.5's - 5 (2 sets), 27.5's - 15</span>

HST Cycle 18 - 5's - 12/15/08
<span style='color:red'>Cleaning, static stretches</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 185 - 5 (2 sets), PR: 155 - 15
DB Lying Inclined Row: 40's - 5 (3 sets), 30's - 15
DB Fly: 40's - 5 (3 sets), 30's - 15</span>
<span style='color:red'>Treadmill - 9 minutes</span>

High loads on the 15's via metabolic sets during the 5's are so much easier than when attempted at the end of the first mesocycle.  Thus far, these are some of my best met sets in a while.  Endurance and leanness surely play a role in that.

I'm considering moving to the 10's for my metabolic sets when I hit the 3's for the 4th and last mesocycle of this HST cycle.
 
HST Cycle 18 - 5's - 12/17/08
<span style='color:red'>Treadmill - 10 min</span>
<span style='color:blue'>Bench Press: 45 - 10, 135 - 5, 195 - 5 (2 sets), 160 - 12
DB Lying Inclined Row: 42.5's - 5 (2 sets), PR: 32.5's - 15
DB Fly: 42.5's - 5 (2 sets), PR: 32.5's - 15</span>
 
Those are some nice PR's Colby. I can't imagine doing flys with 65's for one rep, much less for 15. Nice job!!
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(BAX67 @ Dec. 19 2008,10:42)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Those are some nice PR's Colby.  I can't imagine doing flys with 65's for one rep, much less for 15.  Nice job!!
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I wrote the total weight there... those are 32.5's!
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BTW, the pictures are gone... but they will all be back some time once I dedicate a hosting site to my personal files. (I've been uploaded such images on to a charitable and corporate website that I am the webmaster of)
 
HST Cycle 18 - 5's - 12/19/08
<span style='color:red'>Pilates - 30 min</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 205 - 5, 210 - 3, 125 - 10
DB Lying Inclined Row: 45's - 5 (2 sets), 25's - 10[/b]
DB Fly: 45's - 5 (2 sets), 25's - 10</span>
 
HST Cycle 18 - 3's - 12/22/08
<span style='color:red'>Pilates - 10 min</span>
<span style='color:blue'>Bench Press: 45 - 15, 135 - 5, 210 - 3, 140 - 10
DB Lying Inclined Row: 47.5's - 3 (5 sets), 27.5's - 10
DB Fly: 47.5's - 3 (3 sets), 27.5's - 10</span>
 
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(colby2152 @ Jan. 05 2009,11:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">New cycle - DB's only starts some time next week</div>
We await with bated breath (or is that &quot;baited&quot; breath...as in &quot;who's been eating the minnows?&quot;?).
 
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(TunnelRat @ Jan. 05 2009,4:14)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE"><div>
(colby2152 @ Jan. 05 2009,11:11)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">New cycle - DB's only starts some time next week</div>
We await with bated breath (or is that &quot;baited&quot; breath...as in &quot;who's been eating the minnows?&quot;?).</div>
I'll probably do mesocycles of 10's, 5's and 3's for the following exercises (DB).

Lying Incline Row
Pec Fly
Incline Bench Press
Bench Press
Seated Press

I may alternated two of three chest exercises for four exercises per workout.
 
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(BAX67 @ Jan. 06 2009,12:39)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Will 10% happen in 2009??
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It's certainly a possibility as my life is finally coming together (recently moved to Alexandria, VA).
 
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