I am down now a total of over 6 pounds, from 200.8 lbs to 194.6lbs , 1.1% of bodyfat and I still have till Sunday before an entire week is up. I am sure that the rate of weight loss is going to slow down, but I do not want to give that any outside help, like sneaking in a snickers bar or having a beer, so today I will stick to the plan and for strength training focus on squats and pushups.
Today I will focus on squats and pushups and stick to the plan.
I had not done a maximum number of pushups in several months, and today I thought I would try it out, I did 40 pushups in one shot, with 2 short rest breaks in plank position, not too bad I think. So that inspired me to get to the gym and do squats and pushups set.
For squats I started with 2 sets of using just the bar for warmup.
Then went up from 65lbs on Monday to using 70lbs today. Felt pretty good and I did 5 sets of 5 repetitions with 70lbs. In between each set of squats, I did 21 pushups, So my grand total of pushups for today has been 145. I think I will give pushups a rest until friday when I will shoot for a max of 41 at least, and 22 pushups in between each set of squats. For the squats I will target going up to 75lbs.
I speak mainly about my motivation, not wanting to give up, and instead wanting to build something new. Believe me, I know, like you know, that it would be alot easier to just let it go. I guess I am stubborn and have had enough of the roller coaster ride.
Weight Loss Progress ~ How to Lose 6 Pounds in 4 days ~
Hashi Mashi Day 4
My own experiment with vegetables for 30 days
Today is my fourth day on my 30 day experiment with Vegetables, Fruits, Nuts & Protein, either Tofu, Fish, Turkey or Chicken.
So for today, here is what I have had so far:
Vegetables
Onion
Yellow Pepper
Garlic
Broccoli
Carrot
Mushtooms
I had the above vegetables together with a small piece of salmon for breakfast, yea, why not? First I had a pear and some grapes, then the salmon and broccoli, and for lunch had carrot and Tilapia.
Fruits
Grapes
Pear
Nuts
Protein
Wild Salmon Teriyaki from Amish Market. I have to find out how they make it!
Tilapia
What am I not going to have?
Grains, any grains, including bread, pasta, rice, quinoa, oatmeal, barley.
Legumes, any beans, because they always give me heartburn. I am going to miss peanuts and peanut butter though.
Alcohol, even the touted red wine, I just want to go an entire month without red wine and hope that it is a plus.
Dairy, cheese, milk, even parmesan for sprinkling.
Oreos, the toughest part of this, but no oreos or any other junk food for that matter.
In addition, I want to lift weights and walk, so for today as an example:
I did 5 sets of pullups with 90lbs on the stack and 5 sets of deadlifts, starting with 95lbs and then increasing up to 1125lbs.squats.
That whole workout took about 45minutes.
After two days of weight training, I can tell you that I am pretty sore, especially in my legs, so I am hobbling around a bit when I first stand up, but today is the best that I have felt in weeks and I can feel the effects of just 2 days of squats, deadlifts, pushups and pullups. For tomorrow, I will go back to squats and pushups and I believe I will be stronger.
Later on today I will take a walk for 30 minutes as I do not usually enjoy running on a treadmill, but I am going to be open to changing around my workout routine as I get leaner.
Would be great to have some company here! So please join me for a 30 day Adventure, let's see how it works for all of us!
How To Get Fit Fast - Fat Loss and Strength Gain Chart
Our Focus is on Fat Loss and Strength Gain. Fat Loss is accomplished by eating real foods and avoiding processed foods. Real Strength means doing a workout , doing exercises such as core, compound exercises like pushups, squats, deadlifts, bench press, overhead press and barbell rows using free weights or your bodyweight.
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...grrOctober 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
Rich is a