2012, 70pounds and counting.......

[Swagger]

'12 was a big year for 'change' haha. One positive is I have freed up a goodly portion of horsepower in every vehicle I own.....to the tune of 70-ish pounds (was closer to 80 but...c'mon, Christmas man......Christmas...)and counting. Yup, my giant self while still one of the larger dudes in the room will not be one of the flabby ones.
December first of 2011 found me aghast at the expansion of my personal girth; somehow, unbeknownst to me I has become a fat fucker. Ok, so while I'll admit to a certain level of daily oblivion, I did know I was packing it on but it was a slow gain over years that never really took the fore until I realized just how much I'd gained. Looking back, every couple years the riding gear had to go up a size or two, mostly in the middle regions. Nothing that caused me panic certainly, but a steady thickening.
I presently workout at least 4 days a week, though the holidays kicked the shit out of my previous 5-6 days a week.....fucking christmas.

My workouts are loosely arranged in a push, pull, legs daily rotation, typical cycle:

Day 1: Push

Free bench press: 4sets of 12 reps presently 165lbs full width grip
Decline bench***: 4sets of 12 reps presently 100lbs per hand
Incline bench***: 4sets of 10 reps presently 70lbs per hand(fucking shoulder)
Flat, dumbassbell flies: 4sets of 10 reps presently 50lbs per hand
Standing cable crossovers: 4sets of 10 reps presently 65lbs per hand
Standing cable triceps press: 6 sets of 12 reps presently 140lbs with rope spread finish
Deltoid raises (fore and side): 4 sets to failure presently 17.5lb per hand

Day 2: Pull

Iso-lateral hybrid pulldown***: 6 sets of 12 reps presently 135lbs per hand
Hammer row machine***: 6 sets of 12 reps presently 105lbs per hand
Hammer shrug machine: 4 sets of 10 reps presently 65lbs per side
Modified standing cable Trapezius pulls: 4x to failure at 100lbs
(stand, pull grip up to chin, will be changing this to mid chest height for shoulder health)

Standing Dumbbell hammer curls: 4sets of 12 reps presently 50lbs per hand
Seated Preacher curls: 2x to failure, combo-grip bar 75lbs
Bent anterior Deltoid pulls: 4sets or 20 reps presently 20lbs per hand

Day 3: Legs

Seated Quadricep extensions***: 5sets of 16 reps presently 125lbs
Seated Hamstring curls***: 5sets of 16 reps presently 100lbs
Hip Aductors: 4sets of 20 reps presently 165lbs on Nautilus machine
Hip Abductors: 4sets of 20 reps presently 155lbs on Nautilus machine
Leg press Hammer Sled: 4 sets of 12-14 reps presently 525lbs
I get my calves hammered during the leg press torture so no specific work

Day 4: Focus day
I generally pick the area I feel needs the most work or requires work for balancing growth etc....and I beat the shit out of it on day four. I just double the exercises I normally would for the body part plus a couple sets 30% lighter but to failure. Then cardio and core work like normal.

Day 5: Big Cardio Cock Punch
B.C.C.P. it's all about cardio, all day!

yay me.


I start with my normal 30-40 on the elliptical, yeehaw feeling solid, feeling manly! Then it's off to do my abominable abdominal work just like any other frollic thru the posies.....THEN since we're really warmed up now what the shit, let's do more cardio. I jump on the stairmaster for 40 flights of living hell triumph and self accomplishment after which....bike time! I'd love to say I pull another 30 minutes of raging bull/Lance Armstrong like pace but I do my best to grind out a really fast 20 minute sprint.







Then I puke.





Ok not really but it feels like I should.


I think I will.

Puke I mean.

It's fitting, don't you think?

***Hammer Strength machines look like torture racks with seatbelts for a reason....they are!

Abdominal and core work EVERYDAY!!!

Planks: right, left and center forms 45 seconds each twice thru (should be three times)
Superman form: 45 seconds twice thru (should be three times)
Medicine ball Oblique twists: 10lb weight 4 x 20reps
feet elevated because we hate ourselves....)
Decline board crunches: 4x75 reps ....yep 300 crunches every day. Eat it fatty!


Cardio EVERYDAY!!!
40 minutes on the elliptical machine, usually I set it to the Hillclimb program with the resistance set to 'Hate' which translates to 14-16 out of 20. I try to keep my rpms between 70-80 which limits my heartrate to around 150, at which rate I burn approximately 900calories as per their surely optimistic algorithm in my allotted time.

I used to really detest doing cardio work but as my fitness has drastically improved over the ensuing 12 months it's become a period of mental quiet for me. I let my mind wander where it will and unless something effects me the time (and effort) just breezes by. A note as well...I have football player knees. Not the worst for certain but I've endured surgeries to put them back together, I'm not all that interested in anything with lots of impact and I only run when I have to catch some D-bag or an Ex pops round for old times.

I have another 30 pounds I wouldn't mind carving off, but as it stands right now I feel tremendous physically barring a couple niggling issues. The first is a nagging deep ache in my left shoulder that intensifies during certain motions: sitting up in bed and reaching back to lift myself/scoot back against the headboard brings agony in that shoulder, same when doing the military over head press which I no longer do and some forward swinging motions. I have been taking it easy on the shoulder as I noticed the pain starting to crop up during free bar bench press as well and could start to seriously inhibit my upper body work. I am presently researching inner shoulder exercises to help bolster the support muscles to bring them in line. I'm a little afraid it's wear though as I played football from 5th grade into college/ wrestled the same duration and had a couple pretty serious dirtbike soil samples for punctuation. I've broken bones in each side......

The other is recurring pain and stiffness from my right hip, I broke the socket when I was 30(!!!) playing in a paintball tournament. Whilst pursuing some nugget who had my flag, I gracefully vaulted over a bunker like a pre-murder OJ Simpson airport dash but didn't quiet clear it with my trailing foot. The result was a 10 foot fall into a pit I was also unaware of, only to land directly on my hip (not hip bone) on a small boulder. Yup....fer real. I shook it off and actually finished the tourney though by the end it was obvious I had real fun on my hands. Fast forward 15 years and I have a perfectly strong(er), completely functional......stiff, painful bitch of a hip. fucker.....

What does this all mean, well I am WAY stronger and more fit and that applies directly to motorcycles as I am also WAY faster and more capable.

And my ass looks great in leather pants again.

So there's that...........

 

[AlphaDogChoppers]

And my ass looks great in leather pants again.

Way, waaay TMI, dude!

Seriously, though, congratulations on a job well done.

I know what you mean about the weight creep over the years. My weight has never yo=yo'ed. It has must been a steady one or two pounds a year over 30 years. I used to wear a medium. This Christmas I was given a couple large thermal shirts that had to be exchanged for XL.

 

[4eyes]

Get a GOOD massage therapist! Seriously, a massage every week/couple of weeks will get blood flow through the injured areas and you will see better range of motion/less pain.

I hit the gym for the first time last week, after a year of being a lazy ass. :
After warming up on the recumbent bike (back issues) I did the circuit of machines and finished on the bike.
I noticed two things, I am lifting about 80% of the weight I was at last year, but my cardio is at about 33% of where I was.
I guess I will have some extra motivation next time. Getting old sucks!

 

[J-Rod10]

Good work man!

You should look into purchasing a heart rate monitor, a good one. I use Polar. It's a watch, and it has a strap that goes around your chest. It'll help you accurately keep up with calories burnt, hear rate ranges, etc. Every year in Spring Training, and fall Instructs we were given one of these, and you had to wear it like it was a part of you.

 

[Swagger]

The last time I had any team training was in college in the mumblemumblelate80smblemumble.....
I general stay pretty active and physical but I have been guilty of stepping away from the gym for 'more important' things........
I have and am still rearranging goals to suit a more permanently fit lifestyle too. I have given up fast food just about entirely, cut my beer intake back, eat sensible portions. My next move after tomorrow will be a big one.
I saw a movie on hulu called Fat, sick and nearly dead. If you haven't seen it do so. It will change the way you look at food.

 

[pr design]

I did that kind of thing for about a year and saw some results but was bored out of my head. Tried finding a fitness program I could follow online that I would do at the gym I was going to.
I found Crossfit.com and there is a workout of the day posted everyday. I started doing my normal treadmill warm up then I would do the crossfit workout. It is way harder then you think it will be and as far as Puking goes the official mascot is pukie the clown.
Everyday is a different workout. Everyday is hard. Some days suck more then others. But find a crossfit gym some where near where you live and give them a visit. Most of them will let you get your first workout in for free. I haven't lost a ton of weight doing it, about 30 pounds. but I have gone from 46 jeans to 40's and if I don't wear a belt with them they will slip off my ass. 38s are just a little too tight still.
I also feel stronger then I did at the gym benching and curling.
Just something to consider if you plateau at the gym.

Keep up the hard work...
phil

 

[Hoofhearted]

Congrats on losing the lard Swagger!! It does sneak up on ya! I still (or did up to Oct.) fit my leathers. But after Christmas it will be diet time. But screw the gym thing. I'm too old for that crap. And way too lazy.

 

[DrJ]

In the same boat. Haven't fit in my vintage leathers in several years. I'm a lot better at exercising than dieting. How's the skin doing? Is it pulling back as the fat recedes? That's one of my concerns. Watching the Biggest Loser and seeing all those people ending up with loose skin as they drop the weight.

 

[Swagger]

@4eyes: My best friend Jenny happens to be a massage therapist and she's willing to beat up on me. I'm hoping she can do some work on this shoulder this week...

@Jrod10: I've got one but strapping on a sensor is a pain, I never use it. I should though.

@pr design: I have another friend who owns a crossfit studio, she also does hot yoga there so I am adding both Feb 1st Tuesdays and Thursdays are going to be doubles for a while....

@Hoofhearted: I have always enjoyed working out and my new found enjoyment can be directly tied to the view. The kindly stationed the elliptical trainers I use right behind the stair-steppers and treadmills. There is always something pleasant to look at......

@DrJ: The skin? Heh....just fine. I didn't have a giant gut or anything, just kinda 'sausaged up' all over so no big floppy leftovers haha.

 

[clem]

Congratulations. The workout looks good, where's the nutrition? That is equally as important. Most people don't get why they can't make change when they don't take their nutrion seriously. I believe that there is nothing better for weight loss than weight lifting and proper diet. Both take a heap of work everyday. Your are correct when you talk about a lifestyle change. I recently did a workout that I found on bodybuilding.com from Chris Ghetin called DTP. It was only four weeks long but it was a good change and challenged me everyday. Keep it up.

 

[Swagger]

So as I say, at this time it's just sensible intake of everyday fare, but also more vegetation which is a challenge for me. I do some vitamins and glucosamine also
I generally have oatmeal and raisins or Greek yogurt and granola for brekkies, a protein shake after workout with some fruit and some almonds and carrots for a snack. I don't mind the daytime food being utilitarian, dinner around here is plush. Tracy is a 5 star chef by heredity, her Dad who lives with us part time is one for real. THESE are what I'm restraining myself against. Plus, I made 15 gallons of REALLY good beer, I make wine and enjoy a stronger beverage as well.
I'm going to go on a juice binge as soon as I get myself hyped up enough to step up. The plan is to replace all food intake for as many as ten days with high nutrient density juice. Sounds yummy huh?
Here's a "lunch"?
2 cups chopped kale.....
1 cucumber
1 "thumb" of ginger (...damn, I have big ol'thumbs...)
2 granny smith apples
2 sticks of celery

it looks like neon green pond water and tastes like spicey apple cider if you drink it really cold, really fast and are dumb.

This should be interesting......

 

[4eyes]

Diet is a four letter word!
My Dad was a Certified Executive Chef, but also a licensed nutritionist, so I learned early the difference in good food and junk.
The funny thing is, good food gives you fuel (energy) over a long duration, junk food gives you an energy spike and then a long lethargic period.
I don't drink soft drinks, usually I drink water or green tea sometimes iced with Stevia.
And beer.....of course there has to be beer. 8)

 

[J-Rod10]

A good way to keep the metabolism up, eat 5-6 "meals" a day. Small meals, spread them a few hours apart, and it keeps your metabolism up and running all day long. When you just eat three meals a day, your body is more apt to store fat.

 

[Swagger]

Agreed, I can manage 4 small meals during the day and then dinner regular in the evening. My SigOt is not into fitness which is unfortunate as I find i want to do more and more active things and she wants to....well, not. It's a balancing act.

 

[Ringo]

Lee man, that's crazy impressive. I didn't want to say anything when we stopped by, but you were looking mean. Like "be good Doug, don't mouth off to this mofo." ;D

Re the diet stuff, I still eat like a kid and it's bound to catch up to me one of these days. I did watch this strangely interesting documentary recently though, "Forks Over Knives". It's on Netflix and you should check it out if you put any stock in food being linked to disease...they make some very compelling arguments and back it up with hard data. Family health issues have been weighing on my mind lately, cancer, high cholesterol etc. Now I'm not saying I'm going to become some batshit weirdo vegan anytime soon, but I might give a stab at some heavy vegetable intake. Eh, food for thought I guess...

 

[AndrewDoesHair]

Congrats! I've been there, too. I lost 65 lbs about 4 years ago, and then gained 15 lbs in muscle. Here's a before and after

Sadly, and annoyingly, I am gaining a lot of weight back right now, because I gave up my road bike for a motorbike, and then I got married, bought a house, learned how to be stressed out, etc.

 

[Swagger]

Haha Ringo you're too kind......but I'll take it! Forks over knives; I will look that one up. I've no doubt that our "Collective American Diet" is NOT serving the best interests of Americans. I don't even want to know to be honest, the shit with Monsanto corn and the disaster for humanity that WILL be scares the ever living shit out of me. All the chemistry in food now, in the feed of our food animals, what we put on our crops.

So, I do my best to eat sensibly and as little processed as possible. Pretty much anything that comes out of a package is bad for you on numerous levels. Unfortunately it's almost impossible NOT to take in all the poisons. sucks

Andrewdoeshair: Nice change mate, well done. My original goal was a flat and level 210lbs (I'm somewhat larger than the average bear anyway) but I have added a significant quantity of meat in place of flab so that's good.
Go work out....

 

[boingk]

Hell yeah guys good stuff on dropping the weight! Massive commitment and good to see the continuing upkeep. Good on you!

I was a really skinny guy in highschool and put on muscle and a bit of weight over the years since then.

I'm at 200lb and 6'2", pretty good shape but wouldn't mind losing a few pounds that I reckon are starting to creep on... ideally should be around 180~185lb.

Big fan of non-processed food here and loved making my own stuff at uni which is why I probably stayed healthy despite drinking a bit. Also love my excercise, a good run or bicycle ride for cardio is great - I usually push a heartrate of 200+ for 15 minutes after a buildup over 5 minutes or so. Couldn't say I'd recommend it but thats where I train for cardio. Anything prolonged I like to sit around 160~170bpm. Not into weights that much but love my rowing, situps and pushups.

Cheers - boingk

 

[Getnjgywitit]

This is awesome! Keep it up! My nephew lost over 120lbs last year going to the gym everyday and riding his bicycle there. I personally have only gained a few pounds over the years, but over all have just turned into a flabby turd. Today will be day 36 of Insanity. I haven't missed a day and have been following the work out schedule. I can't follow the nutrition schedule because I'm limited to what the chow hall is surving that day, but I try to pick out the leanest and healthiest food. I've seen huge gains already. Plus being at high elevation now is really making it intense. I can't wait to see the end result after the 60 day challenge.

Keep up the work! You inspire others!

 

[Wahoo650]

Swag,

Been there, doin' that. I was right at 270 at my worst, took some off-put some back for several years, then about 4 years ago, got serious and dropped down to 190. A year ago I started to hit the gym like you (only you are hitting it much harder than I!). I've since put about 10 back on in muscle while dropping 5% body fat. I'd like to get the last 15 off and drop another 5% BF- typical 50 year old carrying more around the mid section than I'd like. It's great seeing others take their health seriously. I did it to avoid a lifetime of high blood pressure and I was identifed as type 2 diabetic- but with the work outs & diet I have so far been able to maintain my sugar level. It definitely feels great to go out and hammer around town on the 650 and not get tired or sore like I used to! Keep it up, the rest of ya lazy pikers, it's never too late to get started! I'm 50 years old and went from a 54 jacket down to a 44. Waste was 44/46- now 36.

Matt