Fat Loss I, Day B, Workout 5

I haven't been that winded in a long time. Even with 2 fewer reps per set, the combination of the heavier weights and shorter rest period (which I tried my best to abide with) did me in. I just to remind myself I only have one more round of this phase to go.

Fat Loss I, Day A, Workout 5

I really shouldn't beat myself up too harshly over my fat loss progress since unlike before, I haven't been taking a fat-burning supplement like Xenadrine, and even then, I averaged losing only a pound a week despite doing a higher-than-usual amount of cardio during that time.

In any case, I was put at ease reading Cosgrove's "fat sucking machine" blog entry, which kinda sounded like an endorsement of the 10/10 Transformation that I may follow up with his Afterburn Training program if I decide to devote 4 whole months to more fat loss.

Fat Loss I, Day B, Workout 4

Because tomorrow the gym has a contracted schedule, I decided to work out today instead so I don't have to deal with the aggravation during of what's most likely to be a full lunch crowd. I'm breaking NRoL's "no consecutive workouts" rule, but fortunately, this being a weekend, I have more time to rest and recover. I don't think I would've been as willing to do this in the middle of the Hypertrophy or Strength phases.

Fat Loss I, Day A, Workout 4

Despite my ramping up cardio and cutting back on my calories this week, I still gained a pound. This is why being an endomorph sucks. Losing weight is practically Sisyphean.

Fat Loss I, Day B, Workout 3

Looks like I'm back to a "Marge" again. The good news is that not only can I fit into the shirts I put away end of last year, I'm filling them out better. The bad news is I'm sure to be disappointed with my upcoming monthly measurements despite knowing full well I'm am trying to lose fat. I'm not ready to overhaul my diet again (it's not bad, but it can definitely be better). I can hope, however, that I can "look bigger" if ever my definition decides to come out.

Fat Loss I, Day A, Workout 3

So far so good. Today I reclaimed the hole in my belt that I lost when my waist got bigger during the Strength phases, and I added one more round of Intervals to my cardio, which I'll try to keep up when I do Day B next... but I doubt it.

Fat Loss I, Day B, Workout 2

Day B is so much harder than Day A. It starts out OK, but around two-thirds in, I'm ready to throw in the towel, that is, if I can get my arms moving in the first place.

Fat Loss I, Day A, Workout 2

Since Feb. 1, around the time I stopped taking creatine, I've lost 4lbs. so far, and though I know the rate of weight loss will be slowing down, I'm hoping I can get below 200lbs. without resorting to cheating on my meals or dehydrating myself for that goal.

I'm also retraining to endure longer periods of cardio since it's a big part of the 10/10 Transformation, the next program I'll be trying out.

Fat Loss I, Day B, Workout 1

Oh man, this workout hits me where it hurts: my pathetic grip™.

Now that I'm just deadliftin' 65%-80% of my body weight, I don't have a reason to wear wrist straps, but some serious forearm burn ends up from doing three 15-rep sets (that's alternating with DB incline presses), and this just makes the subsequent Mixed grip lat pulldowns and Romanian deadlifts all the more memorable.

As for the pulldowns, it's only been with a mixed grip that I've actually felt my upper back muscles contracting during the concentric phase. Not sure whether that's a causation or merely a correlation, but I am sure 120lbs. the most I can do without my fingers failing me.

To be fair, my grip has improved over the years, but apparently it hasn't improved enough.

Fat Loss I, Day A, Workout 1

I'm back to a two-day split, which I'll be doing over the next four weeks, and I thought I was taking it easy when I went down to as low as 134lbs. for my Squats. Well... I thought wrong. As NRoL says, "Since you haven't done high-rep sets for months at this point, it'll be something new for your body." [Emphasis mine.]

Fuck a duck.*

Can't say I missed the lactic acid build-up. I'm just glad I only have one more 3 more 15-rep days to go before moving down to 12, then finally 10.

* What is it with the British?

Strength III, Day D, Workout 4

Kept most of my exercises the same from last week since my abs were still feeling tired, rundown, listless from Sunday's workout. 'Sides, I didn't want to end this phase getting an injury on the very last day.

Now that I'm done with the heavy lifting for a while (no more 1RMs in the near future), I can work on regaining some of the flexibility I lost. Time to pull out my yoga book. Should be a good complement when I start with Fat Loss I on Monday.

Strength III, Day C, Workout 4

I missed my two attempts at a 404lbs. 1RM Deadlift and had to settle for 384lbs. The sheer amount of inertia was more than I could overcome for now. To my credit, I didn't force the issue by going for 394lbs. since my mental state and lower back clearly weren't up for it.

I did, however, made 2 reps at 404lbs. at the Rack deadlift (where I tore open one of my callouses... again). Because I took it easy on my back last month, I totally wasted my opportunity in this phase to make the most out of Rack deadlifts, which are supposed to train someone to get past the "sticking point" of regular Deadlifts. At least I found out what carrying 404lbs. entailed.

Strength III, Day B, Workout 4

I'm happy to say my Bench presses today were loads better than last week's disaster that was precipitated by not getting enough sleep and food the night before, the two things I made sure I had plenty of before this morning's workout. My 1RM now stands at 284lbs. I tried two additional one-rep sets, first at 294lbs., which I'm not recording since I think my spotter was a little too enthusiastic in helping me out (felt too light on the way up), and the second at 304lbs., which is definitely still out of my reach (guess I was already too tired at this point). Oh well, better luck next time.

Height	5'3"	Jan 08
Weight	208 lbs.	+3 lbs.
Chest	44.25"	-0.25"
Neck	16.5"	no change
Upper Arms (unflexed)	15.75"/15.5"	-0.25"/-0.25"
Upper Arms (flexed)	16.5"/16.375"	no change/no change
Forearms	12.375"/12.125"	no change/no change
Waist at navel	40"	+0.25"
Hips	45"	-0.5"
Thighs	27"/27"	no change/no change
Calves	16.375"/16.375"	no change/+0.125"

This is as big as I'm going to get for a while. After next week, I'll be working on trimming off the fat I've put on the past 3 months.