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Stu Ward's Progress
http://exrx.net/forum/viewtopic.php?f=3&t=4559
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Author:  stuward [ Tue May 28, 2013 4:13 am ]
Post subject:  Re: Stu Ward's Progress

This list is a list of links I've used in Reddit or other places. At some point, I'll sort it out and post them in Tranining Articles.

http://thepaleodiet.com/fruits-and-sugars/
http://bretcontreras.com/everything-you ... ip-thrust/
http://www.eatthismuch.com/
http://www.t-nation.com/free_online_art ... training_1
http://www.ncbi.nlm.nih.gov/pubmed/21541735
http://www.ncbi.nlm.nih.gov/pubmed/22820447
http://www.mikereinold.com/2011/10/simp ... rform.html
http://eatingacademy.com/tag/cholesterol
https://www.youtube.com/watch?v=VaEBMoHFrQA (minger on meat)
http://en.wikipedia.org/wiki/File:Possi ... thanol.svg
http://www.ctvnews.ca/health/fake-feces ... -1.1122319
http://sanfrancisco.cbslocal.com/2012/0 ... revention/
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm
http://www.opposingviews.com/i/eating-m ... -says-peta
http://i.imgur.com/MwbAD.png
http://www.reddit.com/r/Fitness/wiki/faq
http://qualitystrength.com/exploring-di ... ll-swings/
http://xbodyfitness.typepad.com/xtra/20 ... versy.html
http://www.reddit.com/r/kettlebell/comm ... an_swings/ (relates to last two)
http://www.mikemahler.com/online-librar ... cises.html
http://www.direct-ms.org/pdf/EvolutionP ... 0Sword.pdf
http://www.beer100.com/beercalories.htm
http://www.youtube.com/watch?v=kyE4CLM0QIA 7 minute workout
http://www.youtube.com/watch?v=Rq8CWv8UPAI butt wink cure
http://www.realfooduniversity.com/paleo ... roduction/
http://www.cusd80.com/cms/lib6/AZ010011 ... y23_10.jpg
http://www.greeno.it/home/2013/04/exclu ... e-sitting/
http://chriskresser.com/shaking-up-the- ... d-for-salt
http://chriskresser.com/specialreports/salt
http://ajcn.nutrition.org/content/76/5/911.full
http://charlieweingroff.com/2010/11/pac ... -the-neck/
http://www.youtube.com/watch?v=fRj4JJwrDbk
http://en.wikipedia.org/wiki/Muscle_tone
http://authoritynutrition.com/
http://www.reddit.com/r/bodyweightfitness
http://chapul.com/ insects as protein
http://www.manataka.org/page160.html more insect nutrition
http://stronglifts.com/build-explosive- ... ox-squats/
http://authoritynutrition.com/5-brain-n ... fish-eggs/
http://www.wannabebig.com/forums/showth ... is-weekend
http://www.heavyweightsfitness.com/wp-c ... ariusz.jpg
http://jtsstrength.com/articles/2013/04 ... -sam-byrd/
http://www.marksdailyapple.com/how-to-m ... own-jerky/
http://drsquat.com/content/knowledge-ba ... ly-systems
http://www.policymic.com/articles/8673/ ... en-lied-to
http://www.reddit.com/r/AdvancedFitness ... pilon_ama/
http://examine.com/supplements/Raspberry+Ketones/
http://examine.com/supplements/Ephedrine/
http://www.rice.edu/~jenky/sports/itband.v2.html
https://www.youtube.com/watch?v=ssNxUm3Sy50 ?
http://www.leighpeele.com/water-retenti ... ght-loss-2
https://kb.osu.edu/dspace/bitstream/han ... sequence=3
http://en.wikipedia.org/wiki/Omega-3_fa ... PA_and_DHA
http://www.reddit.com/r/ketorecipes/com ... fat_bombs/
http://www.marksdailyapple.com/health-b ... z2Ssfr805n
http://chriskresser.com/choline-and-tma ... rt-disease
http://www.cflrs.forces.gc.ca/menu/ps/r ... ex-eng.asp
http://startingstrength.wikia.com/wiki/FAQ:The_Program
http://www.cbass.com/PICTORAL.HTM#Still
http://www.acefitness.org/certification ... amType=GFI
https://www.google.ca/search?q=shoulder ... ygGsu4CoBQ
http://www.youtube.com/watch?v=jYuQOijliac
http://danjohn.net/
http://www.womenshealthmag.com/files/im ... -raise.jpg
http://www.unique-bodyweight-exercises. ... 1-jpeg.JPG
http://posturemovementpain.wordpress.co ... difficult/
http://articles.elitefts.com/training-a ... -facebook/
http://chriskresser.com/natures-most-potent-superfood
http://bodbot.com
http://www.chartsgraphsdiagrams.com/Hea ... -boys.html
http://www.weightlossresources.co.uk/we ... t_eggs.htm
http://www.amazon.com/Starting-Strength ... gy_b_img_y
http://www.amazon.com/Practical-Program ... 0982522703
http://www.amazon.com/Fit-Lon-Kilgore/d ... ywords=FIT
http://www.ncbi.nlm.nih.gov/pubmed/18203890 eggs
http://www.lipidjournal.com/article/S1933-2874(13)00069-X/abstract eggs
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3258689/
https://encrypted-tbn3.gstatic.com/imag ... -G62cdpRfN
http://fellrnr.com/wiki/Tabata_High_Int ... l_Training
http://www.xtremeintensity.com/chalkdus ... ompson.cfm
http://www.yardbarker.com/all_sports/ar ... o/13226986
http://boldanddetermined.com/2011/11/15 ... tosterone/
http://progressivecalisthenics.com/
http://wholehealthsource.blogspot.ca/20 ... er-of.html
http://en.wikipedia.org/wiki/Metabolic_syndrome
http://perfecthealthdiet.com/2010/11/da ... iciencies/
http://ca.shine.yahoo.com/furious-pete- ... tions.html
http://perfecthealthdiet.com/2013/01/ch ... -mediocre/
http://foundationtraining.com/video/the_founder/
http://en.wikipedia.org/wiki/Ulnar_nerve_entrapment
http://examine.com/supplements/Creatine/
http://startingstrength.wikia.com/wiki/FAQ:Introduction
http://www.tomsunderground.com/2012/01/ ... tire-sled/
http://examine.com/beginners-guide/
http://chriskresser.com/9-steps-to-perf ... eat-toxins
http://www.forbes.com/sites/stevensalzb ... wed-study/
http://www.metaboliceffect.com/female-e ... -patterns/
http://alcoholresearchuk.org/downloads/ ... t_0015.pdf
http://robbwolf.com/2012/05/16/paleo-di ... nt-update/
http://robbwolf.com/2013/03/20/paleo-di ... -update-2/
http://anthonycolpo.com/bullshit-study- ... t-disease/
http://articles.elitefts.com/training-a ... -debunked/
http://articles.elitefts.com/nutrition/ ... e-or-both/
http://www.drmcdougall.com/misc/2012nl/jun/paleo2.htm
http://www.reddit.com/r/AdvancedFitness ... ength_and/
http://www.paleostyle.com/
http://www.paleostyle.com/?p=2143
http://www.reddit.com/r/Fitness/comment ... ights_for/
http://www.reddit.com/r/Fitness/comment ... lications/
http://www.huffingtonpost.com/kerry-tru ... 29974.html
http://www.reddit.com/r/Fitness/comment ... sed_today/
http://www.strengthandconditioningresea ... -february/
http://evidencebasedfitness.blogspot.ca ... mized.html
http://bucks.blogs.nytimes.com/2013/02/ ... lth-risks/
http://www.reddit.com/r/nutrition/comme ... _vitamins/
http://www.ctvnews.ca/health/can-too-mu ... -1.1161402
http://www.reddit.com/r/Fitness/comment ... nding_and/
http://www.reddit.com/r/nutrition/comme ... _reducing/
http://www.nejm.org/doi/full/10.1056/NE ... t=abstract
http://www.businessweek.com/articles/20 ... -the-least
http://www.latimes.com/features/food/da ... 4814.story
http://www.reddit.com/r/Fitness/comment ... fat_dairy/
http://www.reddit.com/r/Fitness/comment ... rn_20_per/
http://www.ctvnews.ca/health/statin-dru ... -1.1127975
http://www.reddit.com/r/nutrition/comme ... lammation/
http://life.nationalpost.com/2013/01/23 ... searchers/
http://uncheeseparty.wordpress.com/2013 ... -solution/
http://www.reddit.com/r/nutrition/comme ... diet_list/
http://www.reddit.com/r/nutrition/comme ... _delusion/
http://www.reddit.com/r/Fitness/comment ... more_harm/
http://www.youtube.com/watch?v=0dIjAHvM ... ture=share
http://www.bornfitness.com/do-carbs-make-you-fat/
http://www.reddit.com/r/nutrition/comme ... tal_foods/
http://www.reddit.com/r/Fitness/comment ... ht_people/
http://www.reddit.com/r/nutrition/comme ... ctose_may/
http://eatingacademy.com/nutrition/keto ... um=twitter
http://www.thestar.com/living/health/ar ... ular-diets
http://www.reddit.com/r/Paleo/comments/15lgw4/faq/
http://www.reddit.com/r/Fitness/comment ... for_youth/
http://www.telegraph.co.uk/health/healt ... ition.html
http://www.nature.com/news/art-of-chees ... ld-1.12020
http://impruvism.com/cardio-heart-disease/

http://www.ncbi.nlm.nih.gov/pubmed/21558571 Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.
PDF of full study: http://brage.bibsys.no/nih/bitstream/UR ... 202011.pdf

Author:  Telly_09 [ Fri Dec 20, 2013 2:21 am ]
Post subject:  Re: Stu Ward's Progress

Nice post!

Author:  stuward [ Sun Dec 22, 2013 2:38 pm ]
Post subject:  Re: Stu Ward's Progress

Telly, I'm glad you enjoyed it. I haven't gone through them all myself since I posted that.

Author:  stuward [ Wed Aug 20, 2014 10:10 am ]
Post subject:  Re: Stu Ward's Progress

Still training, recording my workouts in my notebook, not here. Focusing on kettlebell stuff. I have a 55# bell at home now. I'm currently away teaching in CFB Borden and the gym has some farmer's walk implements so I've been playing with them. I worked up to 135# per hand for 2 basketball courts.

Author:  stuward [ Tue Oct 21, 2014 9:21 am ]
Post subject:  Re: Stu Ward's Progress

Medical test.

BP 111/71
BG 5.3
Trig .9
TC 6.59
HCL 1.38
LDL 4.80 Edit: Recalc using Iranian formula. LDL = 4.4

No issues other than vision and hearing. They're no worse than they used to be.

Author:  stuward [ Thu Nov 13, 2014 8:48 am ]
Post subject:  Re: Stu Ward's Progress

I have been working out and I have kept a paper log boog. I got the gym early today so I had time for a full workout. I've been doing whole body every time but don't always hit everything.

Warmup

KB Dbl C&J 16 Kg * 5 twice
KB Snatch 16 Kg 5 each hand

Squats

45-5
135-5
1853
195-2
205-2
215-1

Bench

95-5
105-3
115-2
125-2
135-1
140-1
145-1
150-1

Hang Clean and Push Press

95-3
100-3
105-3
110-3
115-3
120-2/1
125-2/1

Trap bar farmers walks (bar weighs 25#)

115 - 1 lap
205 - 1
225 - 1
245 - 1
250 - DL only
255 - 1 lap
260 - DL only

Lwr Back Machine - full stack (300#) 20 reps (that was my cardio)

1 arm Cable face pulls

20-20
30-10
40-10
50-10
60-10

Weight 212

I'm not going to record these everytime but maybe once a month.

Author:  stuward [ Wed Nov 19, 2014 10:16 am ]
Post subject:  Re: Stu Ward's Progress

Today's my birthday. I'm 58

I did my PT test yesterday and passed. I'll have to do it again next year and that will be the last time ever.

Author:  poptart [ Wed Nov 19, 2014 12:21 pm ]
Post subject:  Re: Stu Ward's Progress

Happy Birthday!!! :joker:

Author:  stuward [ Wed Nov 19, 2014 8:07 pm ]
Post subject:  Re: Stu Ward's Progress

Thanks!

Author:  stuward [ Thu Dec 04, 2014 1:54 pm ]
Post subject:  Re: Stu Ward's Progress

4 Dec 14, a good a time as any to update. Silly season starts this week and training is going to suffer.

Weight 214

C&J (hang clean and push jerk sort of)
95-3, 105-3, 110-3, singles 115, 120, 125, 130, 135, 140, 145 missed the last jerk.

Squat
135-5, 185-5, 195-2, singles 200, 205, 210, 215, 220, 225, 230 (first time in a while at that weight)

Since the last report (3 weeks) I worked out 10 times and squated 7 times.

Max during period
Deadlift 255x3
FW 235
Bench 150
32 Kg TGU - 3 reps each side

Author:  stuward [ Tue Jan 13, 2015 12:53 pm ]
Post subject:  Re: Stu Ward's Progress

13 Jan 15.

No one want to hear it but I sucked at going to the gym over Christmas. I went 7 times since last report and most of them were before Christmas. I did a small amount of body weight and kettlebells at home but I don't count that. Today was a light workout in order to get back into it. There was a yoga class going on so the room I normally for C&J, KBs and FWs was busy so I just did conventional stuff.

Weight 212.

Squat, 45-5, 135-5, 185-3
Bench 45-5, 95-5, 115-5, 135-3
Wide Pull up, 1 rep, 2 negatives.
Lwr Back Machine, 300-20
OHP 45-5, 65-5, 85-5
Machine Row 120-5, 135-5, 150-5

PRs during month: I did 155 in bench. It's not an absoluute PR but the first time in a couple years. Slow grind but I kept my ass on the bench.
I did a Trapbar Farmers Walk with 265. I know I've done that before but I can't remember when. This was also deadlifted from the floor so thats also a recent PR. My lower back is what holds me up. If I can get it off the ground, I can walk with it. I did 135 in each hand this summer but that was with farmers walk implements and ehe elevated handles meant I didn't have to get them off the floor.

Author:  stuward [ Tue Mar 03, 2015 8:51 am ]
Post subject:  Re: Stu Ward's Progress

6 weeks between reports. I suck.

3 March 2015

21 workouts over the last 6 weeks.

Weight 213, range 210-215
Best lifts:
Jump shrugs 225x5
rack pull below knees 315x1
Bench 155x1
Squat 215*2
Good Morning 155*5
Leg Press horizontal 350*10
TGU 32Kgx1
FW 285, short distance.
Push ups - 21 (competition with my son, he did my age, I did his.

I haven't deadlifted, except to do farmers walks in some time since they bother my back. Rack pulls feel much better. I plan to gradually lower the elevation if my back tolerates it.
I've been taking a break from heavy squats, and instead included leg press and stepups, assisted pistols, etc. I'm going to start again with squats this week.

Author:  stuward [ Tue Jun 14, 2016 1:12 pm ]
Post subject:  Re: Stu Ward's Progress

Thanks. By the way, I removed the link you put in there. We don't tolerate advertising here.

Author:  stuward [ Mon Feb 27, 2017 3:56 pm ]
Post subject:  Re: Stu Ward's Progress

Just getting back to the gym after being off for a few months. I retired from the military in November when I turned 60. I'm currently in Fort McMurray and basically I'm chaufering my wife and dog around. I've started at the YMCA and I don't plan to transcribe my workouts but I do plan to track my stats. I went to the machine st the Superstore on Saturday and this was the result"

25 Feb 17, BP 125/88 Weight 226, BMI 29, BF% 24.73.

Author:  stuward [ Sat Mar 18, 2017 3:05 pm ]
Post subject:  Re: Stu Ward's Progress

Check-In Results
Blood Pressure
127/89 mmHg
Status
At Risk
Pulse
68 bpm
Status
Normal
Weight
224 lbs

Body Mass Index
28.75
Status
Overweight
Body Fat
24.87
Status
Acceptable

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