05-25-05 09:19 PM - Post#106556    

Hey, this is Leo from Fresno California. I go to Balley's 2-3 times a week. I was 330+ pounds at my highest. I'm now a solid 180 at 5'8". I had the Gastric Bypass. I know Dave probably won't like that. But he probably would like that I have changed my life around and used that surgery as a tool to completely change my life. I live on tuna and grape nuts cereal right now. I suppliment 2 times a day with protein drinks, have 1-2 protein bars a day and dried fruits and vegetables. I take a daily, psyllium seed pills, vit E, DHA and calcium. I eat brown rice and pearl barely for complex whole carbs. I want to live a long time. I do eat burgers and pizza once in a while to live dangerously.

At first I was happy just to be healthy. I got into a home calistenics regamin of my own. Just counter top pushups and pullups. I was seeing a difference just from that. I bought a dumb bell. Next thing you know I'm doing curls at my desk and going to the gym to get my pump on 2-3 times a week. I have a little bit of excess skin that is going away slowly. But other than that I would be at a pretty low body fat. I have to keep changing my goal cause I keep hitting it. So, my next and I suspect it will be my toughest, is to see my abs. I am on my way. My arms are starting to get ripped from this tuna diet. This is my current routine. I'd spread it out more throughout the week, but life goes on outside the gym. You know that one.

Warm up on eliptical stepper, 10 mins of high resistance. Heart rate to 155bpm or so.
I do all super sets with 1 minute max between sets. Stick to one exercise at a time though.
bench 135#, 4 sets 15 reps.
lat row 75#, 4 sets 15 reps.
Flies 75#, 4 sets 12 reps.
chin-up/pull-up alternate one then the other, 4 sets of 7
sitting calf raises 80#, 4 sets of 20
Tricept rope 40#, 4 sets 15 reps
free weight bench 45# dumb bells, 3 sets of 15
dumb bell sitting arm curls 35#, 3 sets 10
leg press 160#, 4 sets of 10
bent bar arm curl 35#, burner style, 7 half up, 7 half to full, 21 full curl
All in about 1.5 hours. That's the ideal that I have done maybe 20% of the time. The order or sets change on occasion. The days done also change to keep my body guessing. I have seen nothing but results.

It is by will alone I set my mind in motion.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
05-25-05 10:43 PM - Post#106557    

Drop the cereal, and the dried fruit. Dried fruit is mostly surger. The cereal does nothing for you except taste that you have aquired. Eat an apple every couple of days for the enzymes thats in it. I wish you hadn't got the staple job also, but what ever works for you. Try not to force yourself to eat too much at one time or you will be right back where you started from. Also check the carb content of the protein bars. Some have a lot of carbs in them. (suger) You might try to drop your routine down to 3 sets, and train faster. 15 to 20 seconds between sets. This will give you cardo plus burn a lot of crud out of you body. you might even have to lighten up your weights for a bit, but you will get it back. Break a sweat bro.

It don't matter

Re: Diablo
05-26-05 11:33 AM - Post#106558    

Hey, Leo, welcome and good job -- we're really happy for you!

Re: Diablo
05-26-05 11:37 AM - Post#106559    

Last night,

10 mins on the eliptical stepper
4 sets of 7, pullup/chin up
4 sets of 15 75# fly machine
4 sets of 15 75# lat row
4 sets of 15 135# bench
4 sets of 10 135# sitting calf raises
4 sets of 15 40# tricept rope
4 sets of 12 160# leg press

weighed in 181#

That ended the night. The only thing I hate about big places like that is waiting for equipment. My mistake to get sucked in. Oh well, no excuses and I'll just handle it. I plan to go back tonight for my arms.

Thanks Cajin. I count to 30 right now and usually have to go to a 60 for that last set. I'll try to shorten up the counts. That'll be tough. I break a sweat for sure, wet t-shirt and towel. I actually get hypoglycemic now so I use the fruit for my low blood sugar from time to time. Learn me on the cereal. It's the only good carb I have found that is fast out of a box that I have any respect for. I eat 6 to 8 times a day. All snack style, can of tuna alone most of the time. A protein bar over the course of about 30-45 mins. The protein bars have 3 net carbs as sugars, and 28 as the alcohols. I don't eat them late in the day anyhow so I know I get a chance to use up the bad carbs if indeed they are bad.

Wasn't staples, I got re-plumbed I like to say. Life has changed completely bypass or no, so at this point 2 years later it doesn't really matter. I have taken that surgery to an extreme few are able to. I can be proud for that at least. I know of a few co-workers who have had it done and I know they didn't make the life change along with it that I did. They thought the surgery was an answer. I see it as a tool.

LR

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
05-26-05 04:07 PM - Post#106560    

Welcome. Congratulations on turning your life around.

Listen to Cajin.

Squat

Re: Diablo
05-28-05 08:21 PM - Post#106561    

Today, Saturday 05/28/05

10 min warm up on eliptical stepper
4 sets of 7, pull-up/chin-up 2 sets of each
3 sets of 20, sitting calf raises 80#
3 sets of 15, dumb bell press, 55# bells
3 sets of 10, preacher curl with bent bar, 55#
4 sets of 15, tricept rope, 40#
4 sets of 12, leg press, 160#
3 sets of 10, sitting arm curls with dumb bells, 35#, (had to resort to 2 sets of 5 at the end of that one for the last set, failed big time)
3 sets of 10, reverse cross over cable, 40#
Weighed in 179#

Did that all in an hour. Leo felt strong today after eating some new chocolate coated brown rice cake. 0 sugars and 9 impact carbs. I gave it a shot and I felt good eating it 5 mins before the warm up stepper. A little bad meal planning there but I didn't suffer for it it feels like. I felt good the whole work out. I felt a little weak from lack of carbs and I didn't want to work out that way.

I took Cajin's recomendation and went to 15-20 second breaks. I didn't reduce the weight cause I felt capable. Learned otherwise but still feel good about the pump and burn. I hit failure on every exercise save for the leg press. I guess after being 330# you get pretty strong legs:)

I live bachelor style with 2 other guys in a house. It's hard to get good cooked carbs- brown rice an barely. So that's why I'm so stuck on the grape nuts. Any ideas anyone? I added the reverse cable exercise today cause I've been wanting to see that rear delt pop. I have been doing counter top pushups for long enough that I actually have very nice front delt formation. I really liked the new exercise.

I also dropped some exercises today after reading Daves column on using free weights as preferred. That was actually somthing I had pondered already and after reading, I'm just gonna stick to free weights. No more bench of fixed machines. Hmmm, does that cable machine count? That's more or less free I guess.

Diablo

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
05-29-05 02:15 PM - Post#106562    

Dave uses cables a lot. In fact, simple pulley pushdowns usually involve at least three different positions to hit all angles. You can do a lot with a single pulley setup.

Re: Diablo
06-01-05 01:17 AM - Post#106563    

Today, 5/31/05
Got in a few sets of 10 with the 35# bell at my desk during the day. Probably got in like 6 sets of 10 throughout the day. Kind of a lil embarrassing cause your arms get kind of pumped and you roll around the office with your small pump. I'm starting to get a pretty low body fat so it shows quite easily now. I figure, so what, I'm just willing to go a lil further than the next guy to be just a little more fit.

Today Leo finished strong. Tried to load up on calories for the day prior to going to the gym. Protein shake at 10am with sup's. Had a protein bar at about 4. Can of tuna at 12, can of tuna at about 5:30. I couldn't get any good fast carbs in during the day so I settled for these soy crisps they have at Costco. I had to go for my begining of the month tuna buy. 15 cans for 6$ and change. Have to pick up a few packs for the month before the money is gone. Ate those crisps at about 7, and hit the gym at 7:45.

I went with a co-worker so I didn't get to do my 10 min warm up on the eliptical stepper. Stretched a little and went to the pull-ups.

Everything supersetted
4 sets of 7, pull-up/chin-ups
1 set of 20, 50# dumb bell press
3 sets of 15, 50# dumb bell press
4 sets of 15, 160# leg press
4 sets of 15, 40# tricept rope
2 sets of burners with the 35# bent bar, 7 half up-7 half to full-21 full
4 sets of 10, 40# reverse cross over cable machine
just for fun did 2 sets of the lat pulls with 100#, 20 reps, 10 to the chest and 10 to the back of the neck

Wasn't quite the work out I'm used to but it was still good. Also surprized the hell out of my co-worker who is quite a fit person. He couldn't hang with me. Made me feel kind of good since it was barely over 2 years ago, I'd never imagine such a thing for myself.

Diablo

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-01-05 10:17 AM - Post#106564    

Quote:

---

Laree said:
Dave uses cables a lot. In fact, simple pulley pushdowns usually involve at least three different positions to hit all angles. You can do a lot with a single pulley setup.

---

Gironda had a set of rings in his gym. You could lower them and do pushups with your feet on a bench. Also when the were high you could do pullups. When these were done you could rotate you hands which seemed to put the lats in a stronger posistion for greater development.

It don't matter

Re: Diablo
06-01-05 02:54 PM - Post#106565    

Hey Leo, I noticed a lack of good fats in your diet, specifically omega 3's that your body needs to fully function properly. You might try a little olive oil and/or walnuts in the tuna; almonds and ground flax seed are other good sources. I put 23g of ground flaxseed in my morning protein drink, gives it a kind of nutty taste. I'm also a tuna nut, a can with a green salad almost every day for my mid-afternoon meal. I usually drip a little olive oil and lemon juice, sprinkle a couple of spices and add a small handful of walnuts to the tuna. Keeps it interesting and a little smoother going down.

Kyle E. (Bakersfield)

Performance, Health, and Longevity

Re: Diablo
06-01-05 05:09 PM - Post#106566    

Leo,
Welcome aboard!!

Good job for the life change...
If you decide to shorten your rest between sets, just lighten the weight up a bit. You'll still sweat the same and it will eventually cut you up. A few of us have been doing a VG 8x8 program for that reason, to get more cardio in training and some hypertrophy.

~ Stingo ~ “A wise man once said nothing” — a wise man

Re: Diablo
06-01-05 08:11 PM - Post#106567    

Thanks everyone. I'm trying. After this kind of thing, every single part of your life changes. Potential divorce now for being so confused about things as a result. Self confidense and so many aspects of life, just better.

Hey, thanks Kyle. I do take DHA, but I just read on this board somewhere about DHA being kind of a waste if it isn't straight fish oil suppliments. I was thinking on that just last night as well when buying the tuna. Doesn't that have fish oil? Or is it a neglegible amount since tuna is so notorious for being lean on fat. I'll look into adding the olive oil and/or flax seed oil. Probably add it to my tuna diet. I don't want to actually have to wash my shaker:P HOT water rinse and a real wash once in a while is all it gets. Put oil in, and then I have to wash:)

I'm actually managing the weight ok. I'm getting to know my body well and I was kind of ready to increase weight. I'll just shorten the breaks. Can you tell me more about the V.G. thing? 8x8. Is that 8 reps, 8 second break? Wooo, that would be nutty for sure. I do have the fingers going on on my delts. My co-worker told me to open my eyes when I was doing the cross overs cause I don't really watch myself so much when in front of the mirror. He exclaimed it to me, DUDE, OPEN YOUR EYES, YOU HAVE TO SEE THOSE DELTS:) Those kinds of remarks are not what I've ever been used to.

Thanks for the kind words. I'll take today and probably tomorrow off. We went to a different gym, and the leg press machine angle was a little different than the one I have been using. Legs extra sore. Me likes:)

LR

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-02-05 11:07 AM - Post#106568    

As with the rest of your journey, try to hang in there with your marriage, Leo. You're changing a lot and it takes a while for both of you to get accustomed to the changes, both inside and out. Eventually you'll mellow and hopefully you'll still be happily married then. Maybe not, of course, but at least try to hold on through some of the changes because much of what you're going through now will lose its priority over you, food and training issues will become second nature and you won't be thinking or talking about them all the time. This is just an example of one of the changes in a marriage when one partner gets caught up on this while the other stays behind, making her annoyed with you while you can't understand why she doesn't come around.

Re: Diablo
06-02-05 11:31 AM - Post#106569    

We were always a kind of mismatch of people. I became more active, more the me I have always wanted. The mismatch came out more. She actually had the bypass as well, a year and a half before me. The change for her wasn't as dramatic as it was for me. After my mom died I wanted nothing to do with not taking advatnage of every day of life, taking it for the gift it is. It's forced me to rethink everything. Thanks for your thoughts. I appreciate the gym even more now for the way it helps me set priorities. It's been since february, and I don't miss her. Hmmm, your words do make me think though just as you said, about not making certain things and talking about certain things so much from them becoming second nature.

I have re-read and re-read your letter. This is an example people who have been through things like yourself, being the only ones capable of understanding your plight. Your words ring more true than any I have heard from many people. There are many factors, but your angle certainly sheds light on a strain that was there.

Thanks Laree,
LR

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-03-05 05:29 PM - Post#106570    

More on the whole carbs. I don't need it necesarily for breakfast. I want an all day snack, not oily stuff like walnuts or the like. I have a protein drink at about 730am, coffee 800am or so, then protein bar at about 9am, then next meal at 1145, can of tuna. That is pretty solid. Coffee at about 2pm. Tuna, or can of vegetables at 330. Then usually can of tuna at 530. Sometimes I still have a can of veggies at 8-9pm depending on hunger. There are times of severe carb hunger, craving for salty stuffs like chips. I have those soy chips and don't feel too guilty for eating them cause I don't get a lot of carbs anyhow. But still, the thought of having those over a good whole carb bugs me, to this extent that I am trying to solve that problem. What I want is fast and out of a box or somthing. I've looked around and it doesn't seem, short of grape nuts which seemed ok, like there is a good carb to go for that. So, I may have to set up a slow cooker and then find a way to manage cooking once a week or somthing so I can have whole carbs during the day. I have been lucky enough to eat well on occasion, I got my dad into the pearl barley kick, to eat good carbs when I do eat at my dads. I feel strong for along time. No weak feelings like I get now from time to time. I really want the barley for those enzymes that slow down carb metabolization. I read that and my eyes popped outta my head. So I'm totally stuck on trying to get pearl barley in my diet along with like, brown rice or bulger. That'd be ideal. Thanks for any ideas jej.

More on the leg press. Ok. I'll start up the squat tonight. No weight, bar only. That as well as leg press? Hmmmm, I think I could do it. Perhaps high rep squats would define whatever I build up with the press. That way avoid knee back or any other usually assoc. squat probs.

LR

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-03-05 07:18 PM - Post#106571    

The salty stuff cravings - I had that, too. It went away after a time. I have kept Na under 2000mg/day for a few years now. Started as a cardio thing. Made a huge difference for me. Keeping under 2000 is a major pain. No salt-added tuna and veggies, no bread, no nothing with salt added.

Disclaimer - I eat a lot more carbs and less fat than most folks here. I avoid simple carbs, except for some fruit. For carbs, I stick to whole grains, veggies, fruits, beans. No juice, no sugar, no junk. I am not looking to convince you or anyone else on this issue, and do not think they are wrong and I am right. My nutriional approach evolves and has worked for me for a while.

The brown rice or similar - - I grew up on white rice. When I cleaned up my diet, I tried brown, learned to like it. I found the only way to cook it efficiently - meaning perfectly, every time, withut messing about - is in a high-end rice cooker that has a brown rice cycle. Not cheap. All teflon coated, so it is easy to clean up. Mine can keep rice at perfect serving temp for 12 hours, so I start it whenever convenient and eat when I get to it. I will go find the brand name if you want. I have no experience with bulgar or barley, except I used to drink beer that had barley in it. Probably not what you had in mind. I'd bet you can cook barley the same way as rice. Anyway, brown rice has far better nutritonal properties than white. One of those is that it has a much lower glycemic index, so you do not see an insulin spike - seems to work in practice to keep me from getting hunry right after eating.

The grape nuts or whatever - sorry, I was thinking like breakfast at home and was going to pitch you on old fashioned oats plus flax plus tvp [that is a dried soy protein - second disclaimer - some weightlifters recommend against soy protein, thinking that the phytoestrogens in it are bad for muscle growth, though they are good for cardio and prostate health]. Anyway, you mix the three, add water, microwave, and eat. That will not work for your at work snack at all. Carrots, peanuts, and smilar stuff, maybe?


Someone else posted you ought ot look at your fat intake - ground flax is very cool stuff. It has soluble fiber, protein,omega 3s, other magic stuff, and tastes good. In addition to breakfast I have been trying a heaping tablespoon several times a day in with my meals. Seems to be working pretty well on my appetite and energy. Hmmmm....my fat intake is going up. Anyway, give it a try.

Leg press v. squat - quoting Crhis M.:

"If you're not paraplegic and not squatting, please kick your own ass for me."

Re: Diablo
06-03-05 07:59 PM - Post#106572    

Maybe peanut butter. I have oily skin so......... Sure, gimme the name of that cooker. I have to do somthing.

Low GI foods. Look up pearl barley. I read an article that said somthing like, a diabetic could some barley, and then eat a little ice cream and not have the sugar spike. The enzymes in the barley slowwwwwww down the whole carb to sugar process. So, i figure make the beans and barley and rice all in one mix and eat it for POWER during the day. Downside, gas:P Hehehehe, oh well. Good reason to take a break from staring at this monitor and step outside;)

I just had a protein bar and gonna have a can of tuna shortly. I'll hit the gym late tonight. I'm having one of my low on fuel days. I think it'll be less than intense work out day, but hard none the less. I'll try and carb up before I go. Soy crisps did ok last time. Maybe again.

Oh, I just got the Omega Complex sup's from GNC. Fish body oils, flax, canola, basher(somthing like that), dha, and a couple others I think. I should be golden now. Found it, here is the list off the bottle.

Borage Oil, Flax Seed Oil, Gelatin, Fish Body Oil, Canola Oil, Glycerin, Caramel Color

Amount Per Serving % DV
Calories 30
Calories from Fat 30
Total Fat 3g 5%
Vitamin E (as d-alpha Tocopherol) 30 IU 100%
LA (Linoleic Acid)(omega-6) 463 mg **
ALA (alpha-Linoleic Acid)(omega-3) 378 mg **
Oleic Acid (omega-9) 455 mg **
EPA (Eicosapentaenoic Acid) (omega-3) 180 mg **
GLA (gamma Linolenic Acid)(omega-6) 180 mg **
DHA (Docosahexaenoic Acid)(omega-3) 120 mg **
Lipase 1200 units **


LR

Hahahahahah, what a dork!!!!!! Anyhow, I put that pic up so I have a base to go from to see improvement:) I crack me up somtimes.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-03-05 08:08 PM - Post#106573    

Actually I have a fairly cheap rice cooker and it cooks brown rice just fine...have it everynite...Just gotta be sure to put 2 1/2x's the water to the rice....As soon as it is done I pull the plug and it will stay hot in there for hours!!

Obsessed is a word the lazy use to describe the dedicated!!!

Re: Diablo
06-03-05 08:14 PM - Post#106574    

AB
That is cool.
My cheap rice cooker is great on white rice but boils brown rice goo out the top every time. Bad technique or a bad rice cooker. I blamed the cooker. Sorta like I blame the bar for sticking to the floor when I cannot lift it.

Re: Diablo
06-03-05 08:16 PM - Post#106575    

He He!!!:-)

When I first tryed the brown rice in mine it cooked like crap but then I decided to try the huge amount of water and it comes out perfect everytime now...just takes a while longer:-)

Obsessed is a word the lazy use to describe the dedicated!!!

Re: Diablo
06-03-05 08:20 PM - Post#106576    

Ooops - forgot to give you the name of the cooker - - but AB's cheap cooker sounds a better deal. She is a real cook, I think, and I am just a wannabe.

My first cooker was a Hitachi Chimo-O-Matic. Great name, worked for many years. It did a swan dive off the top of a refrigerator and never got tested on brown rice.

My cheap cooker that boiled the brown rice goo out the top is an Aroma. Works great on white rice.

My fancy one is a Zojirushi Neuro Fuzzy. Another great name. For fanatics, only.

Re: Diablo
06-03-05 08:25 PM - Post#106577    

Last note, I promise - - I just noticed you are in Fresno. I am in SoCal. Northern California has a great rice brand, "Lundberg Farms." Their short grain brown rice is superior. Expensive in the supermarket, but $13 for 25 pound sack at my local seventh day adventist run market where they sell a ton of it. That is only a bit more than the other brands and it is great. It is worth looking for.

Re: Diablo
06-03-05 08:26 PM - Post#106578    

I have the Chime-O-Matic. My mom has a Zo.

I've had the same experience with the brown rice goo coming out of that little hole in the lid. Sputters and goes all over the counter, floor, and cabinets. One thing that helps is if you only cook a small amount of brown rice, like maybe only 1/2 to 3/4 cup at a time. When I'm cooking larger amounts, I now cover the lid loosely with a dish towel. Still sputters, but the towel absorbs a lot of the goo. Just make sure the towel doesn't get saturated because then the goo will drip from the towel into puddles rather than the nice fine spray.

Leo, wow, you're looking great! I'd say your appearance is pretty atypical for the post-gastric-bypass set. You've obviously got a lot of determination and discipline in you. Keep it up. And squat.

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

Re: Diablo
06-03-05 08:38 PM - Post#106579    

Shoot, note away. I'll look up all those cookers on epinions as well. Then do the e-bay thang.

Thanks Teresa. Everyone wants to feel like the exception to the rule sometimes for whatever reason or compulsion. I feel good and healthy and that's been my mission all along. I don't want to die young like my mom. So here I am. Thanks to all for the help. I wanna hit the bash. We'll see if I can make it. Maybe I'll go camping that weekend. Severe budget status.

I'll try to get a better overall pic and then I can have a real comparo like years from now and all that. :) Those pics came from my camera phone, and then modified with Kodak imaging.

This is what 150# difference looks like.
Wow, I've lost weight since february even. That bottom pic taken then.

LR

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-03-05 10:26 PM - Post#106580    

Man that is a great improvement! 150# is just fantastic. Super will power and focus.

Re: Diablo
06-04-05 03:16 PM - Post#106581    

Thanks Tom. After looking at your log, much respect brotha.

I ate all day long. Seemed like anyhow. I have been feeling low on fuel very much since starting the leg press. I talked with a buddy, we came to think that since much more muscle mass is being used, it's a huge caloric sink. Especially since I use moderate weight and still high reps. My day was a little off from going to work a little late. I had the shake 830, coffee 845, protein bar at 930 as usual. Tuna at lunch. Protein bar at 2. Can of green beans at 330. Can of tuna at 6. Went home and had some of those soy crisps a few chips and a sampler little rampage bar. Then I hit the gym at 830 or so.

Which brings another question, how long does protein stay in your system? I ate that can of tuna at 6, and worked out at 830. It felt like I waited too long between the protein and the work out. I don't know, just wondering. I don't want to sacrifice muscle.

I had done random sets of 10 35# curls at work durning the day as well.

Last night, friday 6-03-05

True 15-20 second supersets
10 minute warm up on eliptical stepper.
4 sets of 7 chip-up/pull-up
3 sets of 15 dumb bell press 50# bell, failed at 10 on third set-had to take a 60 count between the 2nd and 3rd sets
4 sets of 15 40# tricept rope, failed on 10 of the fourth set
4 sets of 15 160# leg press, almost failed
4 3 sets of 10 reverse cross over cables, had to break up last set to 2 sets of 5
1 set 20 lat pull 90#
2 sets of 10 100# lat pull
Arm curls with 35# bent bar burner style, 7 half up, 7 half to full, 21 full
Weighed in 181#

Last night marked a first, and I suspect true burn, time I had hard painful burn in the arms and legs. I had never felt it like this before. The burn sat in minutes after having done the exercise. After walking away from the leg press, I felt ok. Minutes later I had a bad burning sensation in the quads and it was almost debilitating. I kind felt good at that time. A little confused that it wasn't immediate though. However, it happened as well for the arm curls. It was minutes after the curls that my arms began burning and it was painful. It felt good though. I felt bad that I was not able to add the squats for having gone so far with the press's. I'll try to skip press's next time and go to the squats instead.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-04-05 03:42 PM - Post#106582    

Hey Diablo, the before and after photos are incredible. Good work!! Glad to see you're putting omega 3 supps into your diet. Your body will thank you. You asked about the 8 x 8 workout. It's 8 sets of 8 reps with 15 to 30 seconds rest time between sets. Choose your own split and how many exercises per body part you want to work. You can't go heavy, obviously and most would recommend not staying on it for more than 8 to 10 weeks. The purpose is to put on hard, lean mass and it works.

Keep pumpin that iron.

Kyle E.

Performance, Health, and Longevity

Re: Diablo
06-04-05 04:27 PM - Post#106583    

With 8x8, given the short rest times between sets, you're also getting some cardio in. I love the 8x8 routine, gives you a lot of structure but within that, there's plenty of freedom to make up the splits and select the exercises you want.

Hey Leo, I grew up in Salinas. Different valley, but close enough, especially compared to Minnesota where I am now.

I'll say again you look great. You've really gone through a transformation.

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

Re: Diablo
06-04-05 04:43 PM - Post#106584    

Kyle, thanks bro. I guess I have a different version of the 8x8 as default. Double reps and half the sets. I think I still want to do the flax seed though. Can't have too much fiber, and for some reason, taking those supplements just doesn't feel as good as getting it from food.

Thanks Teresa. Hmmm, that's a pretty different choice of changes. I have thought and thought about other places to live. I don't think any place beats california. Even florida-they can keep their humidity. California, there is none higher. Salinas in particular I can't imagine leaving for Minesota. Sounds like it picked you and not you picked it. :) Not that there is anything wrong with any other place, but hell, ask anyone on the planet if they know about Frisco or Los Angeles and they will reply yes, even hollywood for that matter. I live 3-4 hours rive from BOTH. Awesome.

You can see where that much change could make a person a bit lost in life. I totally wasn't expecting it to be so dramatic. Life's picture has changed, and is changing and I'm quite lost. So, I'm trying to do what makes me happy. We'll see where that leads. :)

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-04-05 05:52 PM - Post#106585    

Leo...

I'll keep my humidity:-)....Not hot enough out there in Cali for me!!!!....So make sure in July it is extra hot when I am out there for the BASH:-)

AB

You should try the 8x8....ans awesome training routine!!

Obsessed is a word the lazy use to describe the dedicated!!!

Re: Diablo
06-04-05 06:23 PM - Post#106586    

The coast here is weird every time I go in the summer. The best prediction, is no prediction. Every time you go thinking you're gonna find it sunny there, it'll be the morning fog all morning and then it peels back after noon. But, if you truly want hot in the summer come to the valley and that one, I can guarantee to be hot. July august have the longest hot runs. 1 and 2 weeks somtimes of over 100. Brutal.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-04-05 06:36 PM - Post#106587    

Quote:

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Diablo said:
You can see where that much change could make a person a bit lost in life. I totally wasn't expecting it to be so dramatic. Life's picture has changed, and is changing and I'm quite lost. So, I'm trying to do what makes me happy. We'll see where that leads. :)

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Well you've obviously made some tremendous changes in your life. That affects not only you on a number of levels, but also the people around you. You've upset everyone's assumptions (yours included) about the way things were supposed to be. So it's natural to feel a little lost. I think initially you'll feel like you don't know exactly where you are, where you're going. But then it may well evolve into feeling you now have so many new avenues you could choose, it's a little overwhelming to have all those new options. But that means possibilities. So take your time, enjoy the journey. Try some new paths if they capture your fancy. Even move to Minnesota, if you want. ;-) Hey, I'm with you in terms of places to live. As soon as I close this chapter of my life, back to California, most likely in the Salinas area. It's about the only place in the world that has soul to me.

Bought some pearl barley today in your honor. Now I have to figure out what to do with it.

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

Re: Diablo
06-04-05 07:25 PM - Post#106588    

Oh man, I need some of that pos. enforcement too from time to time. The new avenues and so on. Yes, totally. That helps indentify some of what I feel lost for. I already did a move, to fresno from where I was 30 miles away. Sad, for miles and miles Fresno is the biggest place around so it's the source of life. It's growing too so that helps not be bored.

I'm even thinking of taking one of those courses to become a physical trainer and do that on spare time. I figure, keep fit and get paid. Pshhhh, like there could be anything better.

Hahahaha, that barley thing is awesome. I thought the same thing in not knowing what to do with it. Look up some recipes on the net though, there are a lot. And a lot of Low GI ones as well. I know the low gi is working of me. As well, when I get to eat well with barley and other good carbs, I totally feel stronger and better all around. Dang, I wish I were home more so I could cook and have good meals:P I think I'm gonna get a rice cooker and a slow cooker soon.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-09-05 04:03 PM - Post#106589    

Last night, 6/8/05

A lack of carbs hurting my power. I tried to carb up, poorly, before i went and had an ok night. I have been doing pushups at home and curls at work here and there. The long breaks are really helping bring on development of the muscles. I don't fall behind after 3-4 days of rest. I feel strong still. A consideration if weight and fat loss is goal, in those days off you cannot afford to fall off the diet. When I find myself having the bad things that work against my goal, I do pushups at home or go to the batting cages or find ways to expend energy. I think it's working out for me. Plus, the body rests and does not feel routine. Just becomes strong against the strain it's put though on a semi regular basis.

10 mins eliptical stepper.
4 sets 7, chins/pulls
4 sets 15, DB press 50#
3 sets 10, lat pulls 100#
7x7x21, 35# bent bar curls
4 sets 10, tricept rope 40#
4 sets 20, leg press 90#
4 sets 10, lat pulls 100#
7x7x21, 35# bent bar curls
3 sets 10, reverse crossover double pulley 40#
weighed in just under 181#

Supersetting was ok, could have been a little more strict but the whole workout took maybe 1.25 hours. Not bad.

I felt good the whole work out. I had enough carbs to power me through. I tried that rice cake again and I think it did well and helping me along. I didn't incorporate the squats and had to drop weight on the press. Seems that exersion had a side effect I won't bring up. I'll try to deal with it and see what happens.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-13-05 03:49 PM - Post#106590    

6/11/2005

I was eating too much. I wasn't happy with my food choices from the friday and saturyday during the day. So I went to work out with extreme intent.

10 min warm up eliptical stepper
4 set of 7, pull/chin ups
3 sets of 15, dumb bell press 50#
1 set of 13, dumb bell press 50#
4 sets of 20, leg press 90#
7x7x21, bent bar curl 35#
4 sets of 15, tricept rope 40#
7x7x21, bent bar curl 35#
3 sets of 10, lat pull 90#
7x7x21, bent bar curl 35#
3 sets of 10, reverse double pulley cable 40#
All in 45 mins!
Scale was broken.

It seems all that food I was eating gave me power to mow through my routine. I did it true to super set form and was in the zone. It felt good. My forearms still hurt from the curls. IT helped as well that the gym was empty of people and I could roll from spot to spot straight to my exercise.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-15-05 11:30 AM - Post#106591    

6/14/05

I tried to load up on calories during the day. I did an ok job, but I need more good carbs in my diet. A sloow cooker is on the way and I'll be golden at that point.

10 min. warm up, eliptical stepper
4 sets of 7 pull up/chin up
3 sets of 10 DB press, 50# bells
3 sets of 10, SQUATS 115# I counted the squat bar as 45#-not sure about that though
4 sets of 15, tricept rope 40#
7x7x21, bent bar curls 35#
3 sets of 10, Lat Pulls 90#
7x7x21, bent bar curls 35#
3 sets of 10, Reverse Cross Over Double Pulley 40#
7x7x21, bent bar curl
50 mins
Weighed in 181#

I added the squats. Way superior to the Leg Press. Those 3 sets made me breathe way harder than any other exercise for the amount of time it takes to do 10 reps. I am extremely happy.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-15-05 12:04 PM - Post#106592    

Quote:

---

Diablo said:

I added the squats. Way superior to the Leg Press. Those 3 sets made me breathe way harder than any other exercise for the amount of time it takes to do 10 reps. I am extremely happy.

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Been waiting for you to include squats. Glad you tried (& liked) 'em!

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

Re: Diablo
06-15-05 12:42 PM - Post#106593    

Ditto Teresa on the squats. I have been at them for a few months, and am still struggling with form, but I think it is worth the effort.
jej

Re: Diablo
06-15-05 01:05 PM - Post#106594    

I could tell as soon as I started the leg press, that my knees were a lot more tough. Going down stairs in particular it showed from having a better sense of balance. No weird uneasy feeling going down the stairs. When I went to the squats, that same strength feeling was there. But I could and can tell my knees are going to get stronger.

I have an issue with form as well. I started a post to ask about squat form and decided not to thinking it's been gone over before. I did a search and nothing came up. I might post a question regarding form for squats. Like how far apart for the feet and so on. Plates under the heels. My heels did not touch the floor for the exercise. I found all my weight being put on the fronts of my feet. Was wondering if that was a good thing or not.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-15-05 01:15 PM - Post#106595    

Quote:

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Diablo said:
I have an issue with form as well. I started a post to ask about squat form and decided not to thinking it's been gone over before. I did a search and nothing came up. I might post a question regarding form for squats. Like how far apart for the feet and so on. Plates under the heels. My heels did not touch the floor for the exercise. I found all my weight being put on the fronts of my feet. Was wondering if that was a good thing or not.

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I am a novice, and working on my own form. I hope you get some expert advice on this. As I understand it, your heels have to stay flat on the floor. Your weight has to stay on your heels, head up, back straight, shoulder blades together. Heels should not be lifting up - you are pushing through the heels to come up. I will pass on the Q about plates under the heels.

Re: Diablo
06-15-05 01:20 PM - Post#106596    

I had good and bad feelings on the heels. First, it felt natural and I even felt a work out on my calves. However, I did wonder if having the heels down would be a better work out. Thanks.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-15-05 01:37 PM - Post#106597    

First off, good going on the squats!

I think you want your weight to be back on your heels while you're squatting. The only time I've injured myself doing squats, I leaned forward and came up onto my toes. Besides, you can lift more weight pushing through your heels.

I used to squat in Nike running shoes, which were soft and spongy and basically pushed me forward onto my toes. Recently, I picked up a pair of Converse All-Stars, which have a thin, flat sole. I feel much more stable squatting in them.

Here's a link to a great deal of squatting info, including the question of whether or not to put plates (or boards, or whatever) under your heels:
http://www.davedraper.com/forum/showflat.php/Cat/0/Number/6023/an/0/page/0#6023

--Matt Olson "Defenceless, adj. Unable to attack." - Ambrose Bierce, The Devil's Dictionary

Re: Diablo
06-15-05 01:45 PM - Post#106598    

Excellent!

Thanks.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-15-05 03:08 PM - Post#106599    

That is a terrific resource that Matt posted. I read it once before and forgot it was there. I am going to print and save it.
Hope there is one on deadlifts somewhere.

Re: Diablo
06-15-05 03:22 PM - Post#106600    

Quote:

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jej said:
That is a terrific resource that Matt posted. I read it once before and forgot it was there. I am going to print and save it.
Hope there is one on deadlifts somewhere.

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Ask and ye shall receive....

http://www.davedraper.com/deadlift.html

(Links to more deadlift goodness at the bottom.)

--Matt Olson "Defenceless, adj. Unable to attack." - Ambrose Bierce, The Devil's Dictionary

Re: Diablo
06-15-05 03:38 PM - Post#106601    

Ask and ye shall receive....

http://www.davedraper.com/deadlift.html

(Links to more deadlift goodness at the bottom.)

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Matt - thanks. The binder is getting thicker.
Diablo - didn't mean to hijack this, but if you are not doing DLs yet, put them next on your list.

jej

Re: Diablo
06-15-05 03:47 PM - Post#106602    

Info is info. I appreciate that info for sure. Don't sweat it, err, um, break a good sweat doing it:P Those DL's seem pretty back intensive. Maybe in the future I'll add it. I may have to start break up my routine to fit all this stuff in. :)

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-19-05 10:48 PM - Post#106603    

6/18/05

Well, 2 days after those squats my back got too sore. I am barely getting back into work out ability. However, still did a little home workout last night. 5x5x5 40# curls supersetted with no breaks. Then 100 counter top pushups. Then 30 lunges. Then 20 leg lifts on my back. I did 2 sets of that whole routine. Took a little while and I was breathing heavy the entire time, good sweat. So I didn't waste my workout day entirely, even though I was hurt. I couldn't get past feeling like I'm wasting time or somthing if I didn't work out.

Diablo Everyone has a plan until they get punched in the mouth- MT

Re: Diablo
06-21-05 06:43 AM - Post#106604    

Good form is key with squats (not that it isn't with anything else). Don't worry about your ego - drop the weights as much as you have to in order to practice form until you're confident you've got it right.

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

6/21/05 YEA!!!
06-22-05 03:31 PM - Post#106605    

I somtimes feel like crap for going too many days without a workout. Guilt, like a loss of somekind that I am unable to explain, just a feeling of loss. Perhaps knowing that anything done to improve your body shows in the long run. This I know to be fact now.

Last nights workout, was BRUTAL. I missed a good workout for those days I was uable to hit it.

10mins on the eliptical stepper.
4 sets of 7 pull/chin ups
4 sets of 15 DP, 50#
4 sets of 15 Tricept rope, 40#
7x7x21 bent bar curls, 35#
4 sets of 10 reverse cross over double pulley, 40#
7x7x21 bent bar curls, 35#
3 sets of 10, weighted lunges, 35#
4 sets of 10 Lat Pull, 100#
7x7x21 straight bar curl, 30#
2 sets of 10 reverse cross over pulley, 40# from the low position
Total of 55 mins
weighed in 178#

Had to go with weighted lunges in place of the squats. My back is still a bit tight and I know the lunges are a good sub. I'll probably add the overhead squats to my next session, with no weights and just the bar.

Diablo Everyone has a plan until they get punched in the mouth- MT