Lose That Sixth Grader

I got really sick last Saturday. What started out seeming like a simple cold turned into head and chest congestion along with an overwhelming feeling of exhaustion. I was in the bed most of Saturday, 20090221, through Tuesday 20090224. I went back to work on Wednesday.

I started wearing a pedometer again in hopes of reaching the recommended 10,000 steps per day. I got in 7145 steps on 20090225. Only 4012 steps on 20090226. Yesterday, 20090227, I got in 6821 steps. So far today 3266 steps.

Today as a way of getting back in the groove and also expanding the variety of my workouts I did Yoga. I started out trying to follow along with the astoundingly beautiful and fit women on Fit TV’s Namaste Yoga. That proved to be too advanced for a rank beginner like me.

So, I resorted to finding yoga videos on YouTube. I got in a good thirty minute workout by stringing together three short workout videos by Vicki Forman from Yoga for Man: Beginning Yoga for Weight Loss, Beginning Yoga for Healthy Back & Beginning Yoga for Stretch & Strength.

No, not real Bulgarians but Bulgarian Split Squats. How would an old country boy from Mississippi know Bulgarians from Russians, Ukrainians or other East Europeans anyway unless they told me?

I pushed hard to get deeper in all my leg exercises. The Bulgarians were my second leg exercise and they really challenged me. I also used a longer stance than I had been using. When I was done, I could really feel my glutes, hamstrings and quads burning!

Anyway, here is the rest of my workout.

Warm-up Circuit
Warmup A) Bodyweight Squat 2×10
Warmup B) Plank 2×20 secs
Warmup C) Kneeling Push-ups 2×8

A1) Pushups 3×15,12,12
A2) Inverted Row 3×11,8,8

B1) 1-Leg Squats 3×8
B2) Bicycle Crunch 3×22,20,22

C1) Bulgarian Split Squat 3×8
C2) Elevated Pushup 3×10,8,8

D1) 1-Leg Reaching Lunge 3×8
D2) Mountain Climbers 3×12

This was a good workout. I did more reps in every exercise or else used much better form.  Today I can feel every muscle in my body from my knees up to my ears!

I was tempted to skip my interval workout, but I didn’t. I pushed hard. I found that it helps me to take deep slow breaths during the recovery periods. I also try to maintain that deep rhythmic breathing for as long as possible during the high intensity periods.

I did not stretch as it was time to join the kids and watch Star Wars Clone Wars. I’ll stretch and walk today. I know we’re only supposed to do any give workout for four weeks, but I’m going to continue this one for a total of six weeks since there were three weeks when I only did two workouts per week instead of three. Plus that will put me at a total of twelve weeks of Turbulence Training and then it will be time to take one week off from this high intensity style training before beginning another twelve week cycle.

This is Turbulence Training Intermediate Bodyweight Workout B Week 5 Day 1

Warm-up Circuit
Warmup A) Lying Hip Extension 2×10
Warmup B) Kneeling Pushups 2×8
Warmup C) Stability Ball Leg Curl 2×8

1A) 1-Leg Deadlift 3×8/leg
1B) Chin-ups 3×6

On chin-ups first set 2 full, 1 assisted, 3 negatives. 2nd Set 3 assisted & 3 negatives. 3rd set 6 assisted.

2A) Step-ups 3×12/leg
2B) Slow Push-up 3×10

On step-ups, I started farther back from my step after watching Bodyweight Butt Exercises

3A) Prisoner Lunge 3×8/leg
3B) Side Plank 2×20,18,20 secs/side

After the second set of lunges and going into my side planks I started feeling like I was headed to the puke zone! But even so, once I caught my breath a little I kept on going!

4A) Close-grip Push-ups 3×10,6,10
4B) Plank 3×15,15,15 secs

First two sets of of close-grip push-ups were done in normal push-up body position. Last set was done kneeling. My arms still quiver after these push ups and I struggle with the planks more from that than my abs. I’m going to have to start doing planks and birddogs on my off days to really get at my abs.

I really wanted to skip Intermediate interval workout A. but I knew I had to do it. My goal is to be at 235 by mid April. I can’t skip any more workouts. Finished with static stretches. I’m fried! Time to eat, shower and watch Top Chef! Oh, I completed another 24 hour fast. Yesterday I walked 12,511 steps. So far today 7209 steps.

I pushed my Turbulence Training workout back one day. I was supposed to do it yesterday, but I just wasn’t feeling it. I got a good workout in today.

I did the following workout today, 20090216:

Warm-up Circuit
Warmup A) Bodyweight Squat 2×10
Warmup B) Plank 2×20 secs
Warmup C) Kneeling Push-ups 2×8

A1) Pushups 3×12
A2) Inverted Row 3×8

B1) 1-Leg Squats 3×8
B2) Bicycle Crunch 3×20,20,18

C1) Bulgarian Split Squat 3×8
C2) Elevated Pushup 3×8

D1) 1-Leg Reaching Lunge 3×8
D2) Mountain Climbers 3×12

I increased my reps on Pushups and concentrated more on the negative of the rows. I also extended my legs out straight instead of bending at the knees on the rows. I’m getting the movement down better in the 1-leg squats. Still not easy. My right quad is firing better. Slowly improving my ab work

I used a slightly higher bench for the Bulgarian split squats and stepped out a little further. I could really feel the burn deep in my quads, hams and glutes. I added another book to the elevated pushups and thus got a deeper stretch at the bottom. I’m using two THICK computer books. They’re old and not much good for anything else

I’m getting better on the reachine lunges, too. All this one leg work is paying off. I’m sure glad I did the knee rehab after my surgery though, or I would be no where. Mountain climbers had be blowing, but I think I might be able to up the reps.

I did the intermediate intervals workout, that I’ve dubbed A. It consists of 5 min warmup and then 1 minute sprints at level 8 out of 10 intensity followed by 1 minute recovery at level 3, for a total of 11 minutes. This is followed by 4 minute cool down. Total 20 minutes. I did my intervals on a stationary bike. Next I did my stretching. I’m ready to hit the showers!

Ha! Got you didn’t I? Where was your mind?

Wow. I’m soaked and beat yet energized. But before I get into my workout for today, let me say that I walked about 32 minutes total yesterday.

I did the following Turbulence Training workout on 20090213 and the entire thing: warm-up, strength training, intervals and stretching took 69 minutes, thus the title.

Warm-up Circuit
Warmup A) Lying Hip Extension 2×10
Warmup B) Kneeling Pushups 2×8
Warmup C) Stability Ball Leg Curl 2×8

1A) 1-Leg Deadlift 3×8/leg
1B) Assisted Chin-ups 3×6

2A) Step-ups 3×12/leg
2B) Slow Push-up 3×8,8,9

3A) Prisoner Lunge 3×8/leg
3B) Side Plank 2×20,20,15 secs/side

4A) Kneeling Close-grip Push-ups 3×10,10,8
4B) Plank 3×15,15,12 secs

This is pretty good. I’m a little disappointed in a few exercises. I was little more sore today thanks to doing 3 sets of each exercise on Wednesday’s workout. I felt better on the 1-Leg Deadlifts than ever. I just kept the image of a regular deadlift w/ a barbell in mind. I need to work harder on the chin-ups, next time I’m going to see if I can do some on my own and then maybe finish with negatives. What do y’all think about that? I’ve just been assisting as little as possible with one leg, btw.

By the time I switch from step-ups to slow push-ups I’m winded! This is a tough combo. I really have to focus on keeping my knees in the right groove for the step-ups. I still feel like my right quad is not doing all the work it should on lunges. I guess it’s still a little weak from my knee surgery. That was one of the hardest things about my knee rehab, getting that right quad to really wake up and FIRE! It’s really hard to hold the side planks because by this time my arms are fried.

Close grip push-ups were done kneeling. Next week I will graduate to doing them in normal fashion. And if I thought my arms were fried before they are wasted by the time the planks come up. I don’t think I’m doing my abs justice because my arms give out. But all in all a good workout.

I did my modifed Intermediate interval workout B. In the hard sections I do 2 minutes at intensity level 7 followed by 1 recovery minute at level 3. I start with a 5 minute warm up then 4 high intensity sprints with a recovery in between those, followed by 4 minute cool down. Total time 20 minutes. This is a tough interval workout. I found myself thinking about running intervals in track practice many years ago, sprinting the straight aways and jogging the curves. I pictured Usain Bolt powering through the 100 meters in world record time and that got me through the burn in my thighs. I also told myself, “It’s just lactic acid not a problem. PUSH! GO!”

I ended with static stretches of hamstrings, hips, quads, in a kneeling lunge position and my arms and shoulders. I also got about 20 minutes walking in today. I feel GREAT! Oh, I started another fast this evening. I haven’t had anything to eat since an orange around 3PM or so.

I weighed myself this morning after completing a 24 hour fast. I drank plenty of water yesterday, probably about 3 to 3.5 Liters. I know I drank 2 L because I have a 1L bottle at work that I filled and drank twice. The other was before I went to work and during my workout. I say this because I know I’m well hydated. Well, on to the big news. I weighed 247! When I started this journey at the beginning of December I weighed 265. That means, Woo-hoo Down 18 Pounds!

I must confess that at first I didn’t believe the scale. I stepped off and stepped back on. Same weight. I had really lost 18 pounds. I couldn’t believe it! Also,  I had some doubts immediately flash into my mind as to whether I could keep the weight loss going and keep the weight off for good. I squashed those negative thoughts quick. I reminded myself not to think too far into the future. Just to remain in the present and take it one day at a time.

Your question should be, how did he do this? How did he lose nearly 20 pounds in about 10.5 weeks? That’s about 2 pounds per week.The answer has 7 components:

1. Training intensely less than 3 hours per week using Turbulence Training bodyweight workouts and intervals on a stationary bike.
2. Doing a 24 hour fast 1 or 2 times per week as outlined in Eat Stop Eat.
3. Drinking my coffee black instead of with soy milk and sugar.
4. Consciously increasing my water intake to above 2 L every day.
5. Eating slightly more fresh fruits and veggies.
6. Rarely eating a second helping at any meal.
7. Walking for at least 30 minutes on the days when I didn’t do intense workouts either as a few 10 minute walks or 30 minutes all at once.

Yep, that’s it. Small changes. I worked out 5 hours or less per week. I made no drastic dietary changes. One other component is that I held myself accountable with this blog and with the TTMembers fourm. I also watched The Biggest Loser every week and I figured if those folks, nearly all of whom weighed as much as me ( most of the women ) or more than me ( all of the men ), could workout 8+ hours a day and in some instances lose 10+ pounds a week, I could certainly workout 5 hours a week and make some slight changes in my eating habits to lose a sustainable 1 to 2 pounds a week. Some of those folks have lost sixty or more pounds in the time I’ve lost 20 but I’ve been able to work my full time job, do things with my family, eat normally and even miss a few workouts! I look forward to what the next ten weeks will bring!

My last two workouts were body blasters! I didn’t get to post my previous workout due to leaving to go to Hilton Head, SC on a World Wide Marriage Encounter with my wife. This also prevented me from getting my third workout of the week in on Sunday as our time was completely taken up with sessions or traveling back to Greenville, SC.

So, on 20090206 I did Turbulence Training Intermediate Bodyweight workout B along with what I’m calling my modified Intermediate Interval workout B on the stationary bike. I still only did two sets per exercise. Even with the limited sets, I was still sore later that evening and the next day. I had recovered by Sunday.

That good recovery time led me to increase my sets to three today when I did Turbulence Training Intermediate Bodyweight Workout A. I’m getting stronger. I did more reps in addition to increasing the sets. Also my form is getting better. I was dripping wet when I finished.

I cooled down a little bit before moving on to Intermediate Interval workout A. This left my absolutely soaked and breathless even after the four minute cool down period at the end. I then did a series of static stretches for my lebs, hips, arms and shoulders.

In addition to the workout, I started a 24 hour fast last night around 10PM. I think I’ll let it go over until tomorrow morning and then have a nice big breakfast. That will make it more like 30 hours. I noticed no loss of energy or strength. And as I said, I increased both sets and reps over last week! In fact, right now I feel an incredible sense of clarity and well being. Follow the links to learn the details of my workouts and eating plan and learn how you can get your own copies of Turbulence Training and Eat Stop Eat.

One last thing. During both the strength phase and intervals I wanted to quit. But I kept pushing. I kept thinking about what would Serena do, what is Tiger doing to rehab, what would Jordan do, what would James Harrison, Troy Polamalu or Hines Ward do, how the folks on The Biggest Loser push themselves. And I kept pushing, kept working hard. Now it’s time to go watch Top Chef!

I didn’t post anything about my last workout. It was Super Bowl Sunday and by the time I was done, showered and changed it was time to head to the Super Bowl party at my church. I haven’t gotten around to posting it so far this week because I’ve been on call at work and it has been hectic. Suffice it to say that I did a scaled down version of Turbulence Training Intermediate Bodyweight Workout B in order to prevent myself from being as sore as I was the first week. I only did two sets per exercise, plus I only worked out two days instead of three.

Today I once again did the TT Intermediate Bodyweight Workout A along with interval training. I’m totally smoked in less than 60 minutes of exercise. Again I only did 2 sets per exercise. My intention is to workout three days this week. I did more reps on nearly every exercise. I had better form, too. This means my muscles are recovering and getting stronger. It also means I’m getting more familiar with these crazy 1 leg exercises! I did do all the called for exercises.

I feel really good. I’m making measurable progress! I started a 24 hour fast today as well. Time for a little green tea to help alleviate the hunger pangs.

While workong out I kept thinking about all those people on this season of The Biggest Loser and how hard they pushed themselves. It helped me to push myself especially on the intervals, 1-leg exercises and ab exercises. Kinda’ like thinking What Would Serena Do? last week.