Weight-loss Update

Leigh Peele's Fat Loss Troubleshoot E-Book

Update on my weight-loss here. 

I started out exactly a month and a day ago at 205 lbs. Today morning I weighed in at 197 lbs. That is an 8 lbs weight-loss over the period of one month. 

My goal for the next month is to tighten up my eating. I wasn't as consistent as I should have been but I am pretty happy with the results. I want to take this weight-loss thing very slowly. My primary goal is to get stronger so if I lose weight then good. If not: I shouldn't get any fatter 

Cheers everyone!

M6 W2 Deadlift Day

Spring 2009 Training
Mesocycle 6 - Week 2
Deadlift Day

Beginning Thoughts:

This is yesterday's workout...I wasn't in the mood to go to the gym and I felt kinda meh in general...Haven't slept much this week.

Workout:

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Deficit Deadlifts:
355 lbs x 2 reps
365 lbs x 2 reps
375 lbs x 2 reps
385 lbs x 2 reps
395 lbs x 2 reps

Pistols:
I've ditched the box and I tried doing these with my heel elevated off a 5 lbs plate and 5 lbs in each hand for support. I got 3 reps on my right leg and 1 rep on my left. I wish I had taken a video of this.

Pull-ups:
BW x 5 reps
BW + 20 lbs x 3 reps x 3 sets

Dumbbell Rows:
My workout takes too long as it is. I am gonna be ditching this exercise. 

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Weight-loss update coming right up...

M6 W1 Exra Workout

Spring 2009 Training
Mesocycle 6 - Week 1
Extra Workout

Beginning Thoughts:

This is from Monday. I have been so lazy to post..

Workout:

Overhead Squats:
45 lbs x 5 reps
75 lbs x 3 reps
95 lbs x 3 reps
115 lbs x 3 reps
135 lbs x 3 reps
155 lbs x 1 rep x 2 sets
155 lbs x FAIL
I crashed on the 3rd attempt at 155. Damn that was scary...

Unilateral Squats:
I ditched the box with these. Time to practice this without any boxes.

Videos:

Overhead Squats: 

Overall Impression:

Time to post yesterday's workout...

M6 W1 Squat Day

Spring 2009 Training
Mesocycle 6 - Week 1
Squat Day

Beginning Thoughts:

This is Sunday's workout...

Workout:

Side Plank Rotations:
10 lbs x 10 reps x 2 sets
This exercise sucks. This will be changed next time...

SSB Box Squats:
335 lbs x 1 rep x 3 sets
The weight wasn't that heavy but I am experimenting with a slightly higher box and I just couldn't get my groove. The box has a wooden line running through it (to pile up other boxes) and it kept hitting my thigh which made it a bit distracting. I also found that with an SSB I have a very forward lean. I did only 3 singles because I wanted to save some energy for today's pistols and OH squats. Next week I should be better at this lift. .

Rack Deadlifts:
315 lbs x 6 reps
335 lbs x 6 reps
355 lbs x 6 reps
375 lbs x 6 reps

Unilateral RDLs:
45 x 7 reps x 3 sets

Pull Throughs: 
90 x 8 reps x 2 sets
Very lazy..

Side Plank Rotations:
Skipped because exercise sucked and I had lack of imagination to come up with a better one.

Videos:

SSB Box Squats & Rack Deadlifts: 

Overall Impression:

I wonder how today's workout will go down...

M6 W1 Press Day

Spring 2009 Training
Mesocycle 6 - Week 1
Press Day

Beginning Thoughts:

I been lazy to update my journal...This is Saturday's workout...

Workout:

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Bench Press:
185 lbs x 3 reps
205 lbs x 2 reps
225 lbs x 1 rep x 3 sets
210 lbs x 3 reps

Banded Bench Press:
135 lbs x 6 reps
165 lbs x 2 reps
185 lbs x fail

Special Bar Pull-ups:
BW x 5 reps x 6 sets

Banded Push-ups:
BW x 12 reps x 3 sets

Facepulls:
100 x 10 reps x 3 sets

Pallof Press:
27.5 lbs x 12 reps x 3 sets

Videos:

Bench Work

Overall Impression:

Bench is becoming more comfortable. I think the band work is definitely going to help.

M6 W1 Deadlift Day

Spring 2009 Training
Mesocycle 6 - Week 1
Deadlift Day

Beginning Thoughts:

Weighed in yesterday. 198 lbs. That's 7 lbs less than 4 weeks ago. Good stuff. This is yesterday's workout...

Workout:

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Deficit Deadlifts:
355 lbs x 3 reps
365 lbs x 3 reps
375 lbs x 3 reps
365 lbs x 3 reps
Pretty hard.

One Legged Box Squats:
Low Box: BW x 6 reps x 3 sets
High Box: BW x 10 reps x 2 sets
I hate this exercise!

Pull-ups:
BW x 7 reps x 2 sets

Dumbbell Rows:
90 lbs x 8 reps x 2 sets

Medicine Ball Twists:
12 lbs x 12 reps x 3 sets

Videos:

Deadlifts:

Overall Impression:

Neck is 99% healed. I'll get it massaged tonight again and I think the balm has been helping a lot. 

Have a good weekend, everyone. Thanks for reading 

M5 W4 Press Day

Spring 2009 Training
Mesocycle 5 - Week 4
Press Day

Beginning Thoughts:

I was really amped for this workout....What a mistake.

Workout:

Elastic Band Punches:
12 reps x 3 sets

Press Singles:
175 lbs x 1 rep
185 lbs x 1 rep
185 lbs x fail
I tweaked my neck (or trap depending on how technical y'all wanna get) REALLY bad on the 185 set. ****....

Special Bar Pull-ups:
BW x 6 reps x 4 sets
This did not help the injured neck one tiny bit.

Push-ups:
BW x 15 reps x 1 set

Inverted Rows:
BW x 12 reps x 1 set

Elastic Band Punches:
12 reps x 3 sets

Videos:

Nothing special..

Overall Impression:

I am gonna ice/heat my neck....I hope it heals by Thursday.

M5 W4 Squat Day

Spring 2009 Training
Mesocycle 5 - Week 4
Squat Day

Beginning Thoughts:

I haven't eaten much today...

Workout:

Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets

Front Squat Doubles:
275 lbs x 2 reps
275 lbs x 2 reps
295 lbs x 1 rep
315 lbs x Fail
Good stuff  315 failure was due to weight slipping....very stupid excuse.

SSB Good Mornings:
295 lbs x 3 reps
315 lbs x 3 reps
335 lbs x 3 reps 

Glute Ham Raises:
BW x 8 reps x 4 sets

Chin-ups: 
BW x 5 reps x 3 sets
Very lazy..

Medicine Ball Tosses:
12 lbs x 15 reps x 3 sets

Videos:

Front Squats & Good Mornings: 

Overall Impression:

Good stuff. I aim to hit 315 next round...