September 10, 2008
I’ve finally started! WOOT! This is fantastic and bringing back memories of high school when I did two years of weightlifting. I’m having a blast. And my legs feel like rubber. I bought a recumbent bike from craiglist and stopped using my rower (the rower works too many muscles and inhibits recovery). It was a mistake to use that bike on the first day of Max-Ot when I also did my legs that day. So I will only do two days of cardio this week in order to give my legs a chance to tune into their new schedule and break from the rowing machine rhythm they are used to.
As far as what I’m eating I’m actually counting every calorie now. My BMR is 2115 calories plus 10% of that for TEF and 367 for the weight training brings me to 2694. I don’t count calories needed for days that I do cardio and I never count my pre-workout drink. So this should all balance out in the long run.
This week is a modified carb drop week. You can see my Daily Plate profile (ignore the Sept 3rd, that’s slated for tomorrow, a high carb day), the last three days have been low carb days. The important thing to remember is that I don’t count the carbs or calories for low GI free carbs (veggies, Quinoa, Basamatti Rice) so those aren’t in there. Also, I don’t count fruit and if I eat fruit in the evening its all free carb fruit (no berries).
Sorry I didn’t update my progress photos, what I had in mind was killed as a rouge wave killed my wife’s digital camera before we had an opportunity to take the photos I wanted. We have a new digi cam now and I’m going to set up something more routine for progress pics.
Posted in Training, Nutrition
August 10, 2008
I lost 2lbs this last week and I’m feeling great. I really watched what I ate and when I ate it. I still managed to get in my two free windows as well as a free day. It truly is amazing the progress that can be made just by changing your diet around some, and I dont even feel like I’m on a diet.
The Power Rack sits in front of me taunting me every day. I decided to pin down my first 12 weeks. I’m ging to go with Max-OT. I am so looking forward to doing this 5 days per week, if you only could see my excitment. However, I need to find a 100% free weight version of it since I dont have machines at my house, any ideas?
Max-OT
http://www.ast-ss.com/max-ot/max-ot.asp?week=1&page=10
http://www.bodybuilding.com/fun/wotw41.htm
Posted in Training
August 4, 2008
I must say, building this rack from PowerTec was so dam easy. It’s a good thing since they completly mislabled the numbers on the plastic bags for each post and bar, funny really! Every nut and bolt was the same size, no messing around trying to match things up. Also, sturdy as a brick house. I love it!
I just got my weights today, bought them used at 50cents/pound. They arent olympic but no worries since the price was right. Also have a stand for the weights. From the 4 install steps below you can see how quickly this comes together. You can also see what my wife did with the bolts when I was in the garage sorting out the parts. I got this from this site as well as 10% off and free straps (asked for in the comments section) and a free tshirt included with the purchase price. And to top it all off, free shipping! $314 total.
And then, the next step was absolute hell. Putting together a Body Solid bench was a nightmare. This thing had four seperate containers of different sized washers, nuts, bolts etc. The cusions did not go on well at all and I had to fight to get them on in the end. And all together it was very confusing. However, it is very strudy and comfortable and looks fabulous!
This was $228 from BigFitness.com and shipping was free (no tax).
With my wifes surgery and two weeks of vacation in August I will be starting to lift Sep 1st. In the meantime its my 3x/week rowing, lost another .5lbs this week. 
Posted in Home Gym
July 20, 2008
I was able to flip a bowlfex for $300 profit, thanks craigslist. I then went and ordered a Power Rack and a bench to go with it. I can’t wait. I got it from this site with the 10% off coupon and I asked for free straps and got them with my free T-Shirt. So you cant beat that.
Once it arrives I’ll pick up some olympic weights and and start my strength training. Good news, with the rowing and good eating I’ve lost another pound.
Posted in Home Gym
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