"This should definately be a separate thread.. VERY important stuff: http://anthonycolpo.com/?p=3594
But to give you a conclusion for those lazy enough to read.. Cholesterol helps muscles to get stronger and to recover so eat as much cholesterol…"
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My 84-day journey to 53
Hi guys -
In order not to flood Meredith's thread on the EODD forum (http://jonbensonforum.com/forum/topics/new-body-by-new-years?page=2...) I'm moving onto my own separate blog to post my progression on this:
November 7th -
I am reading a new training program this week, starting next Monday - not because it's a Monday but because it's an 84-day "thing" and next Monday is 84 days from my birthday :)
It's Adam Waters' RTP - I remember when Adam was just starting out and was asking me for guidance and help. Now he's provided me with a copy of the very program he used to get in shape back in 2006/07 84 days before his own birthday :)
Accountability is a HUGE thing in any quest for a new goal. With the wave of new members these past few days, I agree that it would most likely help everyone to see our challenges and ways to overcome them.
November 8th -
Even those of us who now may look like we have it all under control, or look the way some newbies think they can only dream of - we've all been (very) overweight and know how it feels to wonder, doubt, worry "is this going to work, or is it just one more "failure" in a long line of"?
However, "control" is not really the best term. Remember M-Power ;-) "you control nothing, you manage everything!" We do not "have control" at all :) but we've learned how to manage distractions and temptations, using a wide range of tools provided largely by Jon.
One thing he "preaches" is that Massive Why. Funny thing is, Adam has that concept in the first part of his program also, he calls it the Powerful Reason Why (PRW) but it's the same thing. You have to sit down with yourself and find the real, underlying, powerfully motivating reason why you want to get rid of the excess fat.
And they both agree: this can be a painful process, because the truth often hurts. But once you have that WHY, you've a third of the-way to success. Set powerful, written goals, and you're at 2/3. The last 1/3 is accountability and keeping your nose to the grind-stone so to speak, compliance.
It's also true what they both say: knowledge in itself is useless. Applied knowledge is the real power.
You can read all the training programs you want and never use them; you can know "all" there is to kow about nutrition and keep eating burgers; you're only "as good" as your application of the knowledge you gain.
November 14th -
OK - Day one of RTP Mission 1 - part 1 - base camp.
Chest press - 6 sets, max 20 reps set one and decreasing each set, 20 sec rests
Reverse grip pulldown for the lats - same scenario
Tricep pressdown - 4 sets only
Calf press - also 4 sets.
I overestimated my capacity on the chest press. Though I did get 20 reps on the first set, and the subsequent set was a mere 9 as per estimate before hand; I quickly dropped to 3 and 2 reps on sets 3 and 4 and was incapable of getting another set :)
The pulldown was as bad - but in reverse. I got 3 sets of 20 and then 16, 12 and 10 - next week it's 10 lbs up.
Triceps - spot on. 20, 10, 8 and 7 reps. I can keep that weight for another week.
Calves - well the program said standing calf raises, but the gym doesn't have one. I opted for a calf press on the leg press machine, believing it was my only option. In the middle of set 4 I realized I was looking at a seated calf press machine :) may change; or not. Either way, I am doubling the weight on the press next week: got 4 sets of 20!
My question is - what to do with the chest press. Do I keep the weight and work up to getting 6 sets, or do I drop the weight a tad so as to get the 6 sets right away (like I'm supposed to)?
I should also have done abs, but ran out of time. This was all after work, and I was picking Joe up from his job half an hour after finishing the workout - half an hour's drive to get there!
Update on legs/shoulders/biceps tomorrow.
November 15th -
update day 2:
Leg press machine - 6 sets planned as per the program - I got 20-20-20-18-12-12 reps, which is not bad. I can keep the load for another week on that one.
Leg curl - 4 sets on the program - only got 12 reps on the first so I dropped the load and got 12-8-7 on the next three. I would think that with that second, lower weight I should get 20 for the first set next time.
Military press - again 4 sets - this one was good with 20-8-5-4 reps.
Bicep Db curls - 4 sets - not as good, 15-5-5-5, but I'll keep the weight for next week anyway, should get 20 and still 5's thereafter :)
I did do abs today - Janda-curls and supine ball rolls (one of David Grisaffi's exercises).
From there it was off to work for 7 1/2 hours :)
One thing I ve noticed in this gym (as in most others!): I', alone in carrying a note-book with a program in it!
As far as the training notes go - I think that starting out using Tom Venuto's program and reading BFFM, then working with Jeff Anderson and Jon; I was in good schooling from the start. All three (and others as well) tell you to keep written track of your workouts, not just what you actually do but also any notes related to the workout.
On Adam's plan, there is a column with "plan" for each workout. In other words, you're not just going by the previous workout, you sit down prior to the current one and "decide" how many reps you're going to get compared to the last. Then you hit the gym and match or better the plan (or not. but you try your damnedest!) It's a little like 7MM in the sense that you aim to beat the last "score" but it's different in that you don't count total reps.
It's in fact close to the 7MB notes sheets - you see what you did last workout and strive to beat the AR. With more exercises involved in Adam's program, and no AR number to work towards, the new plan is a great idea to give yourself a daily goal to work towards.
Now I'm updated on the blog (transferring my notes from the other thread) I can start giving you the updates for workout days 4 and 5 as well as 7 and 8, before doing day 9 tomorrow!
Views: 72
Comment
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Comment by JBF Coach Sarah on January 27, 2012 at 5:32pm -
Lol, you're in a good mood today I see ;-)
One of the ladies at work asked me today how much I charge per session - she only now realized I'm a trainer and is interested in "losing weight" - and needs it, I dread to know her hip-to-waist ratio cause her waist looks larger than her hips :(
Anyway, we seem to be on the same shifts lately, so if she joins the gym as well, I'll have a training partner - as soon as I get her educated that is :) And of course, being a friend/colleague, the price will drop, which I told her. But even that will still be a few $$ to put aside for the upcoming (not yet dated) wedding this year.
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Comment by JBF Mentor Tom Mortensen on January 27, 2012 at 2:03pm -
Well done Sarah, a fine reminder to us all that EODD and SNAPP actually works! Yes some times the scale plays a few tricks on us, my is experience is that wild fluctuations are mostly due to dehydration or the opposite. Yes, I was begining to wonder about your linguistic tendencies, but I guess shit (pun intended) happens!
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Comment by JBF Coach Sarah on January 27, 2012 at 6:48am
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Well, after a month, reporting results ... bear in mind this is all SNAPP and no gym yet!
3% fat gone
21 cm melted off total
For some reason the scale is stuck at the same weight, which makes no sense to me - had I been in the gym I would have thought it could be added muscle, but I haven't been working out since the car crash so no.
I did sign up at the gym again yesterday, valid from Monday till March 1st, so that will help get the stats down faster over the next month.
Also picked up protein powder the other day at a supplement store (it's all they have in there) and this morning added a scoop of Boku Superfood - mainly because I have a tub of it :) the colour is awful, but it does add nutrients.
One more day and it's weekend!
And back to the gym Monday ... with my shifts being 08:00 to 15:30 all week, I could theoretically go after work ... except: Joe works from 16:30 so I need to get the car back for him to use. Solution for next week: train at lunch break! It's just 30 minutes but that's fine; I'll just wear dressy spandex all week :)
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Comment by JBF Coach Sarah on January 25, 2012 at 8:49pm
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oops :) at point 2 ... should read "shifts" not shits, lol
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Comment by JBF Coach Sarah on January 25, 2012 at 8:48pm
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Facebook update from the hospital which promises weight-bonus for the biggest fund raiser(s)
I dared speak up and say it was unfair to those who are fairly new to the area and don't know a lot of people here (yet), as well as the fact that not everyone is comfortable "begging" for money.
They replied - publicly on FB - that this was a fundraiser after all, and basically to deal with it.
That pretty much did it for me - I complained about not having had more than a scale to step onto, one tape-measure around the waist, no BFP test and no hip-to-waist ratio (both of which I did at home myself) and that as soon as I'd made the 100$ minimum I'd hand it in and bye-bye. Not impressed and losing interest. (I refrained from knocking the official nutrition plan ).
Which only means that:
1. I do my own thing
2. I get back to the gym at work before or after my shits depending on which one I'm on
3. I win anyway - in my way, for my goal.
Besides, Joe was right the other night when he said "no offense, but you don't have a chance to win" ??? "Many of the others have a good 100 lbs to lose, and women would kill to have a body like yours right now!" Aahhh :) isn't that sweet :) but he's also right as long as they go with total lbs down and not fat weight or % of initial weight dropped.
Moral of the story: don't just join a contest thinking you'll get support - in this case it's just a disguise to get help for THEM. Only good thing is that it's the local hospital which I might need one day (hope NOT), but other than that ...
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Comment by JBF Coach Sarah on January 21, 2012 at 3:51pm
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End of the week update - 1% fat gone since last weekend. Nice :) an inch or two as well, which is nice. Scales are stable, but I don't care.
I worked today (Saturday) but tomorrow I'm going to adjust the workout for a client, and my own (harder than hers).
SNAPP at work is a snap :) even if the breaks don't coincide with my meal times, IO can have them on time anyway.
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Comment by JBF Coach Sarah on January 17, 2012 at 4:25pm
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Mid-week note:
I spoke with a new friend at work today (we started talking in December as I commented on her umbrella perched open atop her computer screen to cut the glare from the neon lighting) because I need to raise some sponsor-money for the hospital foundation during this contest.
She became interested in the idea of getting 30 lbs off (she would probably need to shed 50, but 30 is a nice place to start) and decided to join me - unofficially because it's too late to join the contest per se, but for herself - looks and health!
Yayy :) one more "converted" !
I'll coach her at work, see if she'll sign up at the work-gym or otherwise give her bodyweight work to do at home.
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As for me, mid-day today my belt went in one notch! Love it!
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Comment by JBF Coach Sarah on January 16, 2012 at 5:14am
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Great weekend - in all respect.
#1 - my "cheat" was home made soft-shell tacos (soft tortillas are not the largest amount of starches I could add to a meal :)
#2 - Sunday brunch was ... egg-white + whole egg omelet with asparagus and home made Hollandaise sauce topping (hence the egg whites added to the omelet as I used 2 yolks for the sauce)
#3 - one-day trip on Saturday to Kingston and back the long way taking one of the ferries :) and in Kingston we made a stop at Pet Paradise. True, a pet store is a pet store, except ...
You should see their salt-water aquariums and fish choices! Not to mention that I fell in love with a Blue Front Amazon :) there was a sign saying not to put finger in cage, but did I care? I know budgie body-language and this was just a larger version (sort of). I let her come to me and talked softly to her - and got the same response incidentally - and was soon scratching her neck :) Sure she grabbed my finger - in her foot and with her beak, but not pinching hard, rather to hold it there so she could lick at it ... to "taste" if I was a menace? Pity I didn't have 2000$ CAD to spare or she would be right here right now :D
#4 - still in Kingston, we stopped at Leading Edge - a radio-controlled models store - to see if they had a part Joe needed for a plane (they did, but the thing still refuses to fly!) and he had me try the flight simulator they have set up there. ROFL - good thing it was a simulator and not an actual model plane! I think I'll learn to handle the controls on the radio using an RC 4x4 :)
#5 - nice evening at home, with the tacos and TV, had some 85% cocoa chocolate for desert
#6 - Not a bad day yesterday either, though Joe "dumped" me with his ex while he took his boys to try their RC-planes that we gave them for Christmas :)
All in all, ready to "attack" week 2 and hoping for another kilo down
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Comment by JBF Coach Sarah on January 13, 2012 at 4:55pm
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Absolutely. One of the guys at work brought in "Tim-bits" which are basically doughnut holes cooked as the doughnut itself and served as little bite-sized things - covered, filled, both, or not. "Tim-bits" comes from the fact they are made at Tim Horton's, Canada's leading coffee shop chain (not sure if they still do, but they did add nicotine to their coffee, hence people's rapid addiction to their Timmy's at any time of day.
At any rate, he brought them last pay-day too, and today said "get used to it, I'll bring them every pay-day" (every other Friday). When I said "not for me :)" he pitched in with 10$ towards the 100$ I have to raise for the hospital foundation, lol.
Two of the women stepped in as well, with 5$ each. 80 to go for the minimum; anything over that will give a "pound advantage" at the final weigh-in.
I don't care about being the winner, what I want is to get me back, and that is the best prize of all!
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Comment by JBF Mentor Tom Mortensen on January 13, 2012 at 2:57pm
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Forgot to add, that I dropped 2% fat in Tom's Holiday Challenge. It was over 49 days and covered both Christmas and New Year. Amazing what you can do when you set your mind up for it!
A listing of all Jon Benson products coming soon!
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