Before and after pics page 434

[PrimalJes]

Congrats, Hank!! So impressive!

[paleo-bunny]

It's the big happy smile on your face that speaks volumes, as well as your obvious weightloss, Hank.

[UniqueTII]

Nice job, Motorhead! IF was a huge help for me to get my weight loss rolling too.

[jammies]

Amazing progress in these last few pics!

gatorades - you really lost that belly!! You look amazing!

motorhead - really awesome progress. You look great!

Hank - unbelievable work. You are such a cutie!!

[Gadsie]

It's evolved slightly over the last few months, but basically 5x5(or 10) bench press, 5x5(or 10) squats, and supersetting pullups-to-chinups-to-dips. Don't let that last one get away with sounding complicated, it just do pullups palms out to failure, transition directly to chinups palms in to failure, then directly into dips to failure and that's one set. I'll do that 3 or 5 times depending on how I'm feeling. I do this routine 3 days a week, total time in the gyms is max 45 minutes. No ab workouts, no regular cardio. If I'd ever thought I could get these results from so little (relative) effort I'd have been working out and eating this way the whole time, but that pretty much sums it up for all of us I imagine...

Many thanks for the compliment! I always think "yeah, I'm doing pretty good..." and then I pop back in this thread and see some real accomplishments.... you guys keep me going forward on those days I'd rather be lazy.

When you do your set of pullups, chinups and dips. Hoe long do you rest before repeating?

[BONZ]

When you do your set of pullups, chinups and dips. Hoe long do you rest before repeating?

I don't time myself, more play it by feel, but I'd say never more than 60 seconds. If I go five sets, I normally won't clear more than (this would be on a good day, normal days I might not even make it to 5 sets) 4 reps palms out, 2 more palms in, and 15 or fewer dips on the last set. By then my arms are normally jello.

[BONZ]

When you do your set of pullups, chinups and dips. Hoe long do you rest before repeating?

Actually, I keep really short rest times through the whole workout. One of the guys at work will usually jump in and follow me through my routine, as soon as he's done with a set I'm usually right back under the weight.

[Gadsie]

Actually, I keep really short rest times through the whole workout. One of the guys at work will usually jump in and follow me through my routine, as soon as he's done with a set I'm usually right back under the weight.

You mean during heavy squats as well? I do starting strength and rippetoe says you can rest up to 7 minutes. I usually do 4

[BONZ]

You mean during heavy squats as well? I do starting strength and rippetoe says you can rest up to 7 minutes. I usually do 4

I need to buy that book, I've seen it praised highly. I caught a minor back injury (small muscle strain) a little while back, since then I've been a little gunshy when it came to squats. Keep this in mind, I'm severely lacking in hip and ankle flexibility. My high mark was 360 lbs for five, but this was at parallel not below. After the back thing, I dropped the weight way down. 270 lbs or below. This does allow me to get lower, but it doesn't drain me out like the heavier weight did. Now my reps are a little more intense, and the rest time is way down. If you're reading Rippetoe don't worry about what I'm doing! haha You can be sure he's got you on the right track. I'm making half of this up as I go, based on pain and recovery time feed back I'm getting along the way. If I get stuck in a rut or something seems to be more or less effective, I'll modify and see where it takes me. Take for example the pullup routine, I just this last week started doing the "Armstrong Method" which is a 5 day a week thing. I modified my last exercise during the M-W-F routine, moving the dips to after the pullup program, and added the pullup program to Tuesday and Thursday. The Marine in me says I need to get back over 20 pullups, and Armstrong developed this program specifically for Marine PFTs. I'll see where that takes me and go from there.

[sbhikes]

April 2011, 180lbs.:
Attachment 7988

June 2012 138lbs.:
Attachment 7989

I embarked on the primal journey in November 2011. I had poked around this forum for about 2 years before committing. My only regret is not committing on day 1. I crossfit 4-6 days a week and now eat primal 80/20.

Wow, awesome. You're making me want to switch teams again.