Stephen's Journal
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Author:  Stephen [ Wed Jun 16, 2010 5:49 pm ]
Post subject:  Stephen's Journal

Decided that some accountability was needed in order to rekindle that motivation that I once had.

Some background info:
Have struggled with being overweight most of my adult life. Was very active in high school - swim team, football, ice hockey, and karate all kept me looking and feeling great. Never paid much attention to the scale in those days, but looking at pictures from back then, I was probably anywhere from 85-90 kg's (190-200lbs). I'm 5'11, by the way).

Then I started my undergrad and that's when things got worse. I'd hit the weights once in awhile, but those workouts would be sporadic at best: I'd stick to it for 3 months, then just kind of lay off for a month or so. My eating habits were atrocious, stuffing my face with all sorts of nonsense, coupled with lots of beer.

When I finished school, I worked at a call centre in order to kill off my debt, which also kept me on my ass 8 hours a day, 5 / 6 days a week for well over a year. While I did maintain a strong commitment to the gym, all that hard work would go out the window as soon as I would come home or go out with friends.

After about 15 months at this call centre, I woke up one morning and looked at the scale, stunned: I was now 124 kg's (273 lbs). Holy fu*k, I thought to myself. My life needed a massive overhaul, asap. I was still in the same city, same group of friends, still lived at home. Obviously something wasn't right with me.

So I gave 2 weeks notice and found a teaching job in Korea. That was probably the first. smartest decision I had ever made for myself. Aside from the amazing experience I had, the travels that I had made and the friendships that had happened, I started listening to my body. I started NROL soon as I got there, and within 18 months, I had gone from 124 kg's to 92kg's. I had never felt or looked better. When I came back home, I was unrecognizable. What a good feeling.

Next year, I moved to Japan and continued to train hard. Six months in, I detached my subscap which sidelined me for a few months. But grinded the physic out and made a decent recovery. Lots of heavy lifting brought my weight was up to 105 kg's before I left, still feeling/looking pretty good. I had spent 1.5 years in total, living/teaching in Japan before deciding on grad school in Austria.

Started last September and was dismayed once I noticed there was no 'real' gym. Handful of baby weights, a lat pulldown machine, a recumbent bike and a couple yoga mats. So I google'd and found some decent bodyweight only exercises to do to at least maintain the strength I had gained over the past few years.

But being in grad school has begun to take its toll. I easily spend 6-8 hours a day in a seated position. And eating habits aren't ideal: we're forced to eat the 'school' food, where Austrian's have such an affinity for potatoes and all things starchy, it's kind of ridiculous (tasty, yes, but not good for a guy like me).

So I fear I am falling back into my undergrad days. My weight is now at 115kg's and I am so desperately not wanting to return to the 'dark days' of my life. By any means.

While there are loads of excuses I have outlined for my weight gain (sitting, food, etc.), ultimately, I'm the only one at fault.

So have decided to write here once a day, recording all that relates to my health, for all to see to ensure that I am held accountable for what I do.

The Plan:
Now: 115 kg's
September 15th, 2010: 105 kg's
December 15th: 95 kg's

How? Well, am thinking of trying out Martin Berkhan's approach to intermittent fasting (http://www.leangains.com/), coupled with body-weight circuits (have looked at a bunch online, but haven't picked anything out yet. Any recommendations would be very much appreciated).

An ambitious endeavour? Without a doubt.
Am I setting myself up for disappointment? Perhaps.

But this is a challenge that I am willing to make. I believe I am capable of doing it, and if clean up some aspects of my life (*ahem, food), I believe I can pull it off. All a matter of mindset, and again, I think with this online journal, it will help me do just that.

Ok, sorry for the long-winded post. Any comments, please feel free to send me a message. I could use the support and/or criticism.

Thanks in advance guys.. :wink:

Author:  Stephen [ Thu Jun 17, 2010 8:01 pm ]
Post subject:  17/06/2010

Forgot to add: had an ACL reconstruction done 2 months ago; and pulled a back muscle last week, so much that it has started to bother my sciatic nerve. Wow, I'm getting old.. :P

15km bike ride

Body weight circuit:
Prisoner Squats 3 x 15
T-Pushups 3 x 15
Lateral Pahloff Press 3 x 15

.. and a 45 minute, deep-tissue massage :green:

Author:  Stephen [ Fri Jun 18, 2010 11:05 pm ]
Post subject:  18/06/2010

15km bike ride.

- Single-leg deadlifts
- Reverse lunges
- Mountain climbers
- Spidey pushups
- Stability ball planks
*Circuit x 4; 60 seconds rest in-between.

10 minutes of stretching ..

Author:  Stephen [ Sun Jun 20, 2010 1:57 pm ]
Post subject:  19/06/2010

Didn't have time to post yesterday.

15km bike ride.

Bodyweight Circuit:
Dumbbell Swings
Spiderman pushups
Spiderman lunges w/ rotation
Stability ball jackknife
** 60 seconds between sets (4x)

Close grip pushups
Calf Raises
Upper Russian twist on stability ball
**60 seconds between sets (4x)

IF'd from 9-5pm..

Author:  Stephen [ Sun Jun 20, 2010 2:03 pm ]
Post subject:  20/06/2010

15km bike ride

Bodyweight Circuit:
Mountain Climbers
Stability ball plank (for 30 seconds... hey, I'm fat ok?)
** 60 seconds rest - 4 sets

Prisoner Squats
Single-leg deads
Lower Body Twist
Towel Curls ... ("when the sun comes out, the guns come out!")
** 60 second rest - 4 sets

IF'd so far .. last meal at 4 as I began eating at 8am.

Author:  Stephen [ Tue Jun 22, 2010 5:00 pm ]
Post subject:  21/06/2010

Did a 20km bike ride only..
Some rotator cuff and hip-flexor exercises afterwards.
Loooads of stretching.

Author:  Stephen [ Tue Jun 22, 2010 5:03 pm ]
Post subject:  22/06/2010

15km Bike ride - must find a new route, it's getting tiresome.

Bodyweight Circuit
Dumbbell Swings
Spidey Pushups
Spidey Lunges w/twist
Stability ball jackknife

*60 seconds rest; x 4

Close-grip pushups
Calf Raises
Upper Russian twist on stab. ball

*60 seconds rest; x 4

45-min deep tissue massage to the lower back and legs..

Author:  Stephen [ Wed Jun 23, 2010 10:43 pm ]
Post subject:  23/06/2010

15 km bike ride..

Bodyweight Circuit
Mountain Climbers
Stability ball planks

*60 seconds rest; 4 sets of 15

Prisoner Squats
Towel curls
Single-leg deads
Lower body twist

*60 seconds rest; 4 sets of 15

IF'd from 10-6pm ..

Author:  Stephen [ Sat Jun 26, 2010 6:02 pm ]
Post subject:  24/06/2010

30 km bike ride today.

Some rotator cuff / hip-flexor stuff.

Author:  Stephen [ Sat Jun 26, 2010 6:04 pm ]
Post subject:  25/06/2010

15 km bike ride..

Bodyweight Circuit
mountain climbers
stability ball planks

*60 seconds rest; 4 sets

prisoner squats
towel curls
single-leg deads
lower body twist

*60 seconds rest; 4 sets

Author:  Stephen [ Sat Jun 26, 2010 6:06 pm ]
Post subject:  26/06/2010

15 km bike ride.

dumbbell swings
spidey pushups (x20)
spidey lunge & twist

*60 seconds rest; 3 sets of 15

close-grip pushups
calf raises (x20)
upper twists

*60 seconds rest; 3 sets of 15

Author:  Stephen [ Mon Jun 28, 2010 2:48 pm ]
Post subject:  28/06/2010

Took the day off yesterday.. haven't been sleeping well most of the week, so caught up on that.

Today, did a 15km bike ride, then my usual circuit:

Mountain Climbers
Stability ball plank

* 60 sec. rest; 4 sets

Prisoner squats
Towel curls
Single-leg deads
Lower body twist

* 60 sec. rest; 4 sets

Author:  Stephen [ Sun Jul 18, 2010 2:08 am ]
Post subject:  ...

Have been insanely busy since my last post.
Visited some friends through Europe before heading back to school in Innsbruck, Austria. Most of us have been managing about 4-6 hours a night for sleep...

Ever since I started school beginning of July though, I've been maintaining the IF. Have been sticking to my bodyweight routines too, coupled with some swimming nearly everyday (pool in the rez!!). Have recruited a couple of friends from class here to join my circuits so it makes it all the more enjoyable ..

However, all this changes tomorrow.
Part of our Master's program in Peace & International Conflict Transformation involves training with the Austrian military; running drills, mock UN missions, and a whole bunch of other fun stuff at a 2km elevation, smack in the middle of the Alps. Due to the intensity over the next 2 weeks, am thinking of stopping the IF, for energy sake. It's one thing to IF and study in the evenings - I feel alert, sharp, focused. But I know many drills and missions will run into the evenings, sometimes overnight.

In any case, will experiment around and report back after two weeks.

... wish me luck! :salute:

Author:  Stephen [ Sun Jun 29, 2014 10:47 am ]
Post subject:  Re: Stephen's Journal

Years (literally, years...) since the last post.
Many adventures have taken place since then.. :sunny:

But on to the journal!

Current weight:
99 kg

90 kg by end of September - birthday gift to myself.

Currently FL-III from NROL.

Alongside this, am training for a half-marathon in September, and this has me running 4 times a week, between 40-45km's a week.

Have been following a half-marathon program now for 2 weeks now and am seeing progress (in part, thanks to the circuits from FL-III).

Thing is, I think I may be over training - specifically, my legs. Am wondering how best to maintain a circuit-like program that am on now while also completing this half-marathon training without blasting my legs apart. :con:

Author:  Stephen [ Thu Jul 03, 2014 4:48 pm ]
Post subject:  Re: Stephen's Journal

8km run
HYPER III - Workout A (2 sets, 25 reps)

Lots of foam rolling this eve, from this mornings run & Tuesday's HYP-III Workout B (5x6). Was murderous on my legs..

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