This was my workout for today:
Friday March 29th 2013 Day 281
Get Stronger Progressively
As you know , i was concerned about doing squats…because of the pull I experienced on wednesday, but i warmed up alot and I am still walking…I kept the weight at 115…didnt want to push it anymore…felt pretty good..im aware that something is tight or pulled a bit…but felt okay…so bottom line, i was real happy i could do squats at all!
shoulder press, seems that if i keep my grip narrow shoulder width, my left shoulder does not hurt as much, almost not at all if i move slowly, and keep my elbows in front, perpendicular to the bar…that seems to be very important..
deadlift, I had bad form i think with 165lbs…so i went back to 135lbs and didnt want to push too much since my legs were already a bit sore from the squats…so just did one set there..
The first few months of my Hashi Mashi journey, I was mainly doing pushups on alternate days and swimming. I believe that those activities were definitely helping to reshape my body.
One day I was surfing around and saw a link from marksdailyapple which is a site focused on paleolithic eating, meaning attempting to emulate the type of food choices that were available to people when there was little processed food, no technology to process food. Since that fits in with the idea of ‘real food' which is the cornerstone of Hashi Mashi, I spend time learning what I can from Mark's site, which is a great resource for people interested in paleo.
I personally am not interested in eating organs (gulp!), so I cannot call myself paleo, but there are definitely similar components, especially when it comes to avoiding processed foods, even the holy grail of nutrition, wheat bread, wheat pasta which are frequently touted as the healthiest choice you can make at every meal.
So, how to get stronger.
Real food is the foundation, because without it, you will not have the energy and focus needed to do your strength exercises. In addition, if you are not eating real food, whatever muscle you do build will be hidden by layers of fat.
One resource that I found on Mark's Daily Apple is another site called Stronglifts.
Mehdi gives out a free report on how to build strength and it is excellent.
He made a great case for making the attempt to do squats, deadlifts, bench press, rows and overhead presses, compound core body exercises to build strength.
I was already using the idea of gradual and consistent with pushups and it made sense for me to carry it over to weights.
The idea of doing squats was and is still intimidating. Trust me, when you have 135lbs on your shoulders, which I know is not much for some people, as they routinely lift 200 , 300 or even 400lbs, but for me, it is alot, and knowing that I have a torn medial meniscus, that is a bit disconcerting as well.
However, having said that, since I have been following Mehdi's or Reg Park's 5×5 program, 5 sets of 5 repetitions using 5 core exercises, I have seen a greater physical transformation, even bordering on phenomenal. I will put up some more pictures for the sake of comparison. Don't get too grossed out, sorry, the before is looking pretty puffy and bloated and the after which I took a couple of days ago is just being put up for the purpose of motivating myself and you to keep working harder.
Today I will head to the gym, and see if I can do squats, since I had a bit of a pulled muscle on wednesday, so I will go slow, but hope I can do the workout!
How To Get Fit Fast - Fat Loss and Strength Gain Chart
|Date||Body Weight||Body Fat Percentage||Pushups or Pullups||Squats (below Parallel)||Deadlift|
|Monday December 23, 2013, Day 8||195lbs||22.7%||5 sets of 17 + 8 + 7 = 100 in under 10 minutes||5 sets of 75lbs, warm up with 45lbs, rest between 2 and 5 minutes between sets|
|Sunday December 22, Day 7||196lb||22.9%||5 sets of 16||none||none|
|Saturday, December 21, Day 6||197.5lbs||23%||5 sets of 16||none||none|
|Friday December 20, Day 5||199lb||23.3%||5 sets of 14||70lb||none|
|Thursday December 19, Day 4||200lb||23.5%||5 sets of 13||65lbs||none|
|Wednesday December 18, Day 3||202lb||23.8%||5 sets of 12||60lbs||none|
|Tuesday December 17, Day 2||204.5||23.9%||5 sets of 11||55lbs||none|
|Monday December 16, 2013 Day 1||205lb||24%||5 sets of 10||45lb bar||none|
|October 31, 2013 Day 5 of the 30 Day Adventure||Pullups - today shoot for using 85lbs on the stack assist. |
Did 4 sets with 85lbs, will shoot for 5 sets on sunday or monday..
|Rest||Shoot for 5 sets of 120lbs, going up 5 lbs from Wednesday|
did 4 sets of 120lbs...will shoot for 5 sets again on monday..or next time ...it was tiring...grr
|October 30, 2013, Day 4 of Hashi Mashi 2||Today did maximum number of pushups possible. I have not tried that for many months and glad that I have gotten back to it. I did 40 which is not awful in the scheme of things, so that actually motivated me. I also did sets of pushups in between squats, 21 pushups between each set of squats.||5 sets of 5 reps using 70lbs||Rest|
|October 29, third day of this 30 day Hashi Mashi Adventure, results so far have been promising, 5lbs down and 1% bodyfat down. Keep going||Today did pullups using 90lbs on the stack and will shoot for going down to 85lbs||Rest||5 sets of 115lbs, did one set of 135lbs, so not too far back but have to make progress slowly|
|October 28, 2013 Wow it has been way too long since I was keeping track, but better late than never!||5 sets of 20 pushups, will take some time till I can build back up to the max pushups that I was doing which was 56 back in April||5 sets of 5 only using 55lbs, it will take time to build up again to 130lbs...it is a good thing I still had this table so I can see how fast I have lost strength over the last 6 months.||Rest|
|April 3, 2013 Day 286||Shoot for sets today, not max..||warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125||shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it! max 155 or 160..see how we feel..|
|April 2, 2013 Day 285||Rest Pushups - Take a Break!||Rest||Rest|
|April 1, 2013 Day 284||56 full pushups - the last 10 were purty difficult...||warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs x1 then 120lbs 5setsx5reps - did them..should stay at 120 till it feels easy enough to move up to 125||Rest|
|March 29, 2013 Day 281||Will shoot for 52/53||Have to see if I can do any! And I did..whew...warm up with 45lbs2x5, 65lbx1, 95lbsx2, then 115lbs 5setsx5reps...did not feel too bad...happy I could do them..kept strict form...now rest for 2 days..||shoot for 150lbs...good form.....decided to stay at 135lbs...1set of 5 reps...that was enough for today, did not want to push it!|
|March 27, 2013 Day 279||52 - went up 1||135lbs 4 sets of 5, felt pull in right thigh...so stopped at 4 sets, will go down in weight||Rest|
|March 25, 2013 Mon Day 277||51 - went up 1, the last 5 were pretty difficult, consecutive full pushups||135lbs 5 sets of 5 reps, these were so @#$ hard, went up 5lbs but think I might have to stay here for a week or so till I am moving the weight easier||165lbs is the goal for today, did warmups of 95, 135 and 155 and then 1 set of 5 reps of 165lbs. I think the form can be better, so stay at this weight in the meantime.|
|March 23, 2013 Sat Day 275||50 - Yeeha! Did many shoulder dislocations for warmup||130lbs is my new High, 5 sets of 5 repetitions, up 5lbs from last workout.||Rest Deadlift|
|March 22, 2013 Fri Day 274||Rest - Wedding Celebration|
|March 21, 2013 Thur Day 273||Rest|
|March 20, 2013 Wed Day 272||Rest||125lbs 5 sets of 5 reps, went up||155lbs 1 set of 5 reps, up 5lbs using mixed grip, left overhand, right underhand|
|March 19, 2013 Tue Day 271||45 pushups first set max||Rest||Rest|
|March 18, 2013||Chest so sore, could not even do 1!||120lbs 5 sets of 5 reps, went up||Off Today|
|March 15, 2013||41 repetitions nose to floor, yea, i have a long nose||115lbs 5 sets of 5 reps, went up 5lbs from the previous workout||150lbs 1set of 5 reps, up 10lbs|
|March 13, 2013||40rep max||110lbs 5 sets of 5 reps||140lbs 1 x 5|
|June 21, 2012||1||2 repetitions using 45lb bar||2 reps 45lb bar|