-18 lbs in 10 weeks (among other things) page 3

[norak]

Good workout today also:

Lunges (warm-up): 4x8 (each leg)
Deadlift: 1x8 x 40kg, 1x8 x 60kg, 1x8 x 70kg, 1x7 x 80kg, 1x6 x 100kg, 1x5 x 110kg
Dips: 1x8, 1x8 x 10kg, 1x7 x 15kg, 2x6 x 20kg
Military press (standing, barbell): 1x8 x 15kg, 1x8 x 20kg, 2x8 x 25kg

My form suffered on the 110kg deadlift, so I think I will stick with 100kg for now.

[norak]

Did some heavy lifting this weekend:

Squats: 1x8 x 40kg, 1x8 x 50kg, 2x8 x 60kg
Bench press (dumbbells): 1x8 x 36, 1x7 x 38, 1x6 x 40, 1x8 x 42kg
Push-ups: 1x12, 1x8 (before and after bench press)
Pull-ups: 4x3

I also did a 3.5 hour hike on Sunday, including a few uphill sprints.

Food-wise the weekend was okay-ish. I eat mostly healthy stuff, but also had some indulgences with a ice cream, chocolate and chocolate milk. Not the worst I could eat, but still a bit too much.

I'm also considering giving the Whole30 thing a new try, starting tomorrow.

[norak]

Unfortunately, last week didn't go so well food-wise. Too much junk and too much sugar. Today I weighed in at ~239lbs and measured my waist at 37". Things are clearly going in the wrong direction, so I've decided to give the Whole30 thing another try.

Starting today, and going until October 12th, I will follow these simple rules (my modified version of Whole30):

1) No grains or (added) sugar.
2) Limit dairy* and processed food.

* Limited to butter, sour cream, cheese, cottage cheese and crème fraiche.

When it comes to alcohol and legumes, they are not really an issue for me. I drink maybe 1-3 times per month, and I plan to continue doing so even during the Whole30 thing. Legumes I hardly ever eat anyway. Same for white potatoes. I'll eat them occasionally, but I'm not gonna bother with avoiding them completely.

The two main problems for for me are wheat and sugar, so those are the two I will put the most effort into staying away from.

[norak]

Today's workout:

Squats: 1x8 x 40kg, 1x8 x 60kg, 1x7 x 70kg, 1x6 x 75kg, 1x5 x 80kg
Bench press: 1x8 x 40kg, 2x8 x 60kg, 2x8 x 75kg
Push-ups: 1x12, 1x12 (before and after bench press)
Chin-ups: 3x5, 2x3

[norak]

Today's workoout:

Running (treadmill): 20 min @ 9.5km/h (average)
Lunges: 4x8
Deadlift: 1x8 x 40kg, 1x8 x 60kg, 2x6 x 80kg, 1x8 x 60kg
Dips: 1x8 x 0kg, 1x7 x 10kg, 1x6 x 15kg, 2x6 x 20kg
Sitting cable row: 4x6 x 75kg

[norak]

Today's workout:

Running (treadmill): 20 min @ 9.7km/h (average)
Deadlift: 1x8 x 40kg, 1x8 x 50kg, 1x8 x 60kg, 1x8 x 70kg
Bench press (dumbbells): 4x8 x 36kg
Pull-ups: 3x3, 2x2, 1x1

[norak]

Yesterday's workout:

Running (treadmill): 20 min @ 9.5km/h (average)
Squats: 1x8 x 40kg, 1x8 x 50kg, 1x7 x 70kg, 1x6 x 80kg, 1x8 x 60kg
Calf raises (incline machine): 1x8 x 80kg, 2x8 x 100kg, 1x8 x 110kg,
Chin-ups: 3x5, 3x3, 2x2

[norak]

Today's workout:

Running (treadmill): 20 min. @ 9.3km/h (average)
Deadlift: 1x8 x 40kg, 1x8 x 60kg, 1x8 x 70kg, 2x7 x 80kg, 1x6 x 90kg
Lunges (w/dumbbells): 1x8 x 0kg, 2x8 x 4kg, 1x8 x 0kg
Dips: 1x8 x 0kg, 1x8 x 10kg, 1x7 x 15kg, 1x6 x 20kg, 1x5 x 25kg
Military press (standing): 1x12 x 20kg, 2x8 x 30kg, 1x6 x 40kg, 1x8 x 30kg

[norak]

Starting today, and going until October 12th, I will follow these simple rules (my modified version of Whole30):

1) No grains or (added) sugar.
2) Limit dairy* and processed food.

* Limited to butter, sour cream, cheese, cottage cheese and crème fraiche.

Well, I can honestly say that didn't go too well. I caved in after only a few days...

Fortunately, the damage does not seem too severe. This morning I weighed ~233.5lbs and my waist measured 36.5".

It's going in the right direction, but it's annoying me that I probably could have been progressing even faster if it wasn't for all that sugary crap I stuff myself with...

[norak]

So, not much going on here these days. I was very busy last week and didn't have time to exercise at all. Also, I didn't eat very well, so there's no progress on the weight. I'm still at ~233.5lbs and 36.5".

I finally went to the gym yesterday, fearing what it would be like after two weeks of absence, but surprisingly, It went quite well.

Yesterday's workout:

Warm-up: 12 min. on stationary bike
Squats: 1x8 x 40kg, 1x8 x 50kg, 1x8 x 60kg, 1x8 x 70kg
Bench press: 1x8 x 60kg, 1x8 x 70kg, 1x8 x 80kg, 1x8 x 90kg
Dips: 4x8
Chin-ups: 2x5, 2x3
Pull-ups: 1x3