Getting Back in Shape

[BeyondET]

I have a CPAP but have trouble sleeping. I usually wake up after two hours.

Time for the carnivore diet.

 

[BPPLEE]

Posts

Update weight loss​

October 14, 2023
Weight loss - In April I set a goal to lose 100 pounds from 4/21/23 to 4/21/24.
It was easy to remember the date because 4/20 is marijuana day and I started the next day.
I weighed 340 pounds. On 4/21 when I weighed I was 336.
I needed to lose 96 pounds to reach my goal. That worked out to 8 pounds a month.
Goal. Actual. Date
340. 336. 4/21
328. 319.2. 5/21
320. 314.2. 6/21
312. 299.6. 7/21
304. 291. 8/21
296. 285.4 9/21
288. 285 10/21
280. 280 11/21
In November I got a respiratory infection and couldn’t train and got off my diet so I had to adjust my goals
12/1 290. Actual
1/1 285. 285
2/1 280. 285
3/1 275
4/1 270
5/1 265
6/1 260
7/1 255
8/1 250
9/1 245
10/1 240

02/16 Weight lifting is going really well. My strength and endurance have really improved and I’ve gained an inch in both of my arms from training and an inch in my calves from all the walking I do at work. I’ve lost 8” from my waist.
I started having a protein shake when I feel like binging and lost 7 pounds in a few days. I had gained some weight back and have gone up and down a few times so I’m glad I am going in the right direction again.
I’m still having knee pain and leg pain. I had RFA 3 weeks ago but it hasn’t worked as well this time. They do the other side next Thursday.

 

[BPPLEE]

Free Workout Routines

Free workout routine-This post contains my current workout routine and the workout routine I used when I was at my best and strongest. More workouts are going to be posted here on the blog so check back regularly.

createconnectcommit.com

 

[BPPLEE]

I have started doing rounds of a 300 rep routine
Battle Rope
Double Wave 40
Single Wave 10
Crossovers 10
One Arm KB Swings 20
KB Swings 20
Mace 100 reps
Indian Clubs 100 reps

 

[rocknanchor]

1/1 285. 285

My current LBS @ 6'-3". Joined a gym w/training a week ago. After a 43-yr hiatus from gym life and being retired, it is a welcome thought!

Starting with my lower-body as cardio and upper as strength/mass attack and move on from there. Interesting study how age and inactivity affects everything that was once, formidable.

 

[BPPLEE]

My current LBS @ 6'-3". Joined a gym w/training a week ago. After a 43-yr hiatus from gym life and being retired, it is a welcome thought!

Starting with my lower-body as cardio and upper as strength/mass attack and move on from there. Interesting study how age and inactivity affects everything that was once, formidable.

I wish you luck and success. I just came back after a 6 year hiatus. Been 10 months now.

 

[rocknanchor]

I wish you luck and success. I just came back after a 6 year hiatus. Been 10 months now.

Back atcha buddy!!! Pace, pace, pace and above all, be well! You still on the 'Force'?

 

[BPPLEE]

Back atcha buddy!!! Pace, pace, pace and above all, be well! You still on the 'Force'?

I am a supervisor in security at a large hospital now.

 

[rocknanchor]

I am a supervisor in security at a large hospital now.

Alright (I hope)! Daughter is a patrol-woman and goodness, not that far from retirement herself. She has let her athletics suffer for about 5-yrs as well. Hate the thought but, family tradition.

 

[RileyG]

Time for the carnivore diet.

How does the carnivore diet help with sleeping?

 

[BPPLEE]

Alright (I hope)! Daughter is a patrol-woman and goodness, not that far from retirement herself. She has let her athletics suffer for about 5-yrs as well. Hate the thought but, family tradition.

I hope she is able to enjoy retirement.

 

[BeyondET]

How does the carnivore diet help with sleeping?

The diet which is basically meat, fish, eggs, hard cheeses has an abundance of melatonin and Omega 3's, nutrients that help in quality sleep. The bodies natural production of melatonin decreases with age, which increasing the natural form can help.

Process foods cause quite a bit of inflammations in the body. People who snore while sleeping isn't always do to being overweight but inflammation in the throat. Going to a cleaner diet without the chemicals can reduce inflammation in many area's of the body and cure ailments.

The diet is known for balancing out the body weight thus improving sleep quality as well.

The intake of fat reduces cortisol which can help improve sleep also.

 

[BPPLEE]

Back
TG Pull Ups x 10,10,10
Heavy Mace x 100
15 lb Clubs x 20
10 lb Clubs x 10,20
X3 Seated Rows ss/w Expanders x 10-10,
X3 Seated Rows x 10,10,10
Heavy Mace x 100
10 lb Clubs x 30
One Arm KB Swings x 10ea
KB Swings x 30
410 reps
Good workout

 

[BPPLEE]

Workout
Flys x 10
Flys SS/w Incline DB Press 40 x 10-12,10-10,10=6
Expander SS/w InnStar ss/w Krusher x 10-9-10,
10-10-10
3 Way Curls X 10-10-10
Band Curls x 10
17 sets, intense 171 reps
Followed by:
Double Wave 40
Single Wave 10
Crossovers 10
One Arm KB Swings x 20ea
KB Swings x 10
Mace x 100
15 lb Clubs x 20
10lb Clubs x 10
5 lb Clubs x 10
250 reps
Good workouts today.
421 reps total

 

[BPPLEE]

I also bought the BodyBlade Pro. I know it’s a gimmick and I feel stupid doing it but it works. Tenses the muscle and will work on your breathing if you keep it up.

Bodyblade: Rapid Contraction Technology through Vibration and Inertia

Bodyblade® was created in 1991 by physical therapist Bruce Hymanson with the goal of providing his patients a functional method of training the body that could adjust to the level of any user.

bodyblade.com

 

[BPPLEE]

Yesterday’s quick workout
400
10 lb Mace
Overhead Swings x 20
One Arm Swings x20 right, 20 left
Reverse 1 Arm Swings x 20 right, 20 left
Right to Left x 20
Left to Right x 20
Back and Forth x 60
200 reps, rest 30 seconds
7 lb Mace
Overhead Swings x 20
One Arm Swings x 20 Left, 20 Right
Reverse 1 Arm Swings x 20 Left, 20 Right
Right to Left x 20
Left to Right x 20
Back and Forth x 20 (my grip gave out at this point)
5 lb Clubs High Swings x 20
KB Swings x 20
200 reps
400 reps total
My forearms were burning and my grip was gone.

Today I did chest and arms and several sessions with the BodyBlade

 

[BPPLEE]

Just did a 400 rep Mace workout followed by a quick session with the BodyBlade. My goal is to work up to 3 rounds for 1200 reps.
Also worked shoulders and triceps today.

 

[BPPLEE]

I’m focusing on the journey, working out to get better at working out. Not just thinking about losing another 50 pounds. For me, the workout is my sport. Lifting more weight, doing more reps, resting less and increasing intensity are my goals. The workout is not just a means to an end, the workout is the goal.

 

[BPPLEE]

More on step one; Your Future Self

I want you to think about your future self. Who will you be in 5 years? In 10 years? Think about what you were like 10 years ago. You’ve changed. How much will you change in the next 10 years?

createconnectcommit.com

 

[BPPLEE]

Saturday Workout
Back
X3 Seated Row ss/w Krusher ss/w BodyBlade x 15-10-1 minute, 20-10-40 seconds, 20-10-30 seconds
TG Pull Ups x 15, 15
15 lb Clubs swings ss/w 10lb Clubs High Swings x 20-10
10 lb Clubs High Swings x 20,20
TG Pull Ups ss/w KB Swings x 15-30
BodyBlade 5 minutes
Over 400 reps

Rest

Workout 2 -300 reps
Heavy Mace
Overhead Swings x 20
1 Arm Swings 20 r 20 l
Rev 1 Arm Swings 20r 20l
Right to left x20
Left to Right x 20
Side to Side x 60
Rest 30 seconds
Overhead Swings x 20
KB Swings x 50
Club High Swings x 30
(300 reps)
BodyBlade