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

  1. #21
    norak's Avatar
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    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  2. #22
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    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  3. #23
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    Whole30 starting today

    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.
    Last edited by norak; 09-13-2011 at 02:16 AM.
    Norak's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  4. #24
    norak's Avatar
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    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  5. #25
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    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
    Last edited by norak; 09-17-2011 at 08:15 AM.
    Norak's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  6. #26
    norak's Avatar
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    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  7. #27
    norak's Avatar
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    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  8. #28
    norak's Avatar
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    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  9. #29
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    Quote Originally Posted by norak View Post
    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's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

  10. #30
    norak's Avatar
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    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
    Norak's Primal Journal:
    2010-07-23: ~255lbs, ~40.0"
    2011-11-03: ~230lbs, ~35.5"
    2011-12-07: ~220lbs, ~34.0"

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