Stu Ward's Progress

Log workouts, diet, goals, and personal bests

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stuward
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Re: Stu Ward's Progress

Post by stuward » Tue May 28, 2013 4:13 am

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/" onclick="window.open(this.href);return false;
http://bretcontreras.com/everything-you ... ip-thrust/" onclick="window.open(this.href);return false;
http://www.eatthismuch.com/" onclick="window.open(this.href);return false;
http://www.t-nation.com/free_online_art ... training_1" onclick="window.open(this.href);return false;
http://www.ncbi.nlm.nih.gov/pubmed/21541735" onclick="window.open(this.href);return false;
http://www.ncbi.nlm.nih.gov/pubmed/22820447" onclick="window.open(this.href);return false;
http://www.mikereinold.com/2011/10/simp ... rform.html" onclick="window.open(this.href);return false;
http://eatingacademy.com/tag/cholesterol" onclick="window.open(this.href);return false;
https://www.youtube.com/watch?v=VaEBMoHFrQA" onclick="window.open(this.href);return false; (minger on meat)
http://en.wikipedia.org/wiki/File:Possi ... thanol.svg" onclick="window.open(this.href);return false;
http://www.ctvnews.ca/health/fake-feces ... -1.1122319" onclick="window.open(this.href);return false;
http://sanfrancisco.cbslocal.com/2012/0 ... revention/" onclick="window.open(this.href);return false;
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm" onclick="window.open(this.href);return false;
http://www.opposingviews.com/i/eating-m ... -says-peta" onclick="window.open(this.href);return false;
http://i.imgur.com/MwbAD.png" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/wiki/faq" onclick="window.open(this.href);return false;
http://qualitystrength.com/exploring-di ... ll-swings/" onclick="window.open(this.href);return false;
http://xbodyfitness.typepad.com/xtra/20 ... versy.html" onclick="window.open(this.href);return false;
http://www.reddit.com/r/kettlebell/comm ... an_swings/" onclick="window.open(this.href);return false; (relates to last two)
http://www.mikemahler.com/online-librar ... cises.html" onclick="window.open(this.href);return false;
http://www.direct-ms.org/pdf/EvolutionP ... 0Sword.pdf" onclick="window.open(this.href);return false;
http://www.beer100.com/beercalories.htm" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=kyE4CLM0QIA" onclick="window.open(this.href);return false; 7 minute workout
http://www.youtube.com/watch?v=Rq8CWv8UPAI" onclick="window.open(this.href);return false; butt wink cure
http://www.realfooduniversity.com/paleo ... roduction/" onclick="window.open(this.href);return false;
http://www.cusd80.com/cms/lib6/AZ010011 ... y23_10.jpg" onclick="window.open(this.href);return false;
http://www.greeno.it/home/2013/04/exclu ... e-sitting/" onclick="window.open(this.href);return false;
http://chriskresser.com/shaking-up-the- ... d-for-salt" onclick="window.open(this.href);return false;
http://chriskresser.com/specialreports/salt" onclick="window.open(this.href);return false;
http://ajcn.nutrition.org/content/76/5/911.full" onclick="window.open(this.href);return false;
http://charlieweingroff.com/2010/11/pac ... -the-neck/" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=fRj4JJwrDbk" onclick="window.open(this.href);return false;
http://en.wikipedia.org/wiki/Muscle_tone" onclick="window.open(this.href);return false;
http://authoritynutrition.com/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/bodyweightfitness" onclick="window.open(this.href);return false;
http://chapul.com/" onclick="window.open(this.href);return false; insects as protein
http://www.manataka.org/page160.html" onclick="window.open(this.href);return false; more insect nutrition
http://stronglifts.com/build-explosive- ... ox-squats/" onclick="window.open(this.href);return false;
http://authoritynutrition.com/5-brain-n ... fish-eggs/" onclick="window.open(this.href);return false;
http://www.wannabebig.com/forums/showth ... is-weekend" onclick="window.open(this.href);return false;
http://www.heavyweightsfitness.com/wp-c ... ariusz.jpg" onclick="window.open(this.href);return false;
http://jtsstrength.com/articles/2013/04 ... -sam-byrd/" onclick="window.open(this.href);return false;
http://www.marksdailyapple.com/how-to-m ... own-jerky/" onclick="window.open(this.href);return false;
http://drsquat.com/content/knowledge-ba ... ly-systems" onclick="window.open(this.href);return false;
http://www.policymic.com/articles/8673/ ... en-lied-to" onclick="window.open(this.href);return false;
http://www.reddit.com/r/AdvancedFitness ... pilon_ama/" onclick="window.open(this.href);return false;
http://examine.com/supplements/Raspberry+Ketones/" onclick="window.open(this.href);return false;
http://examine.com/supplements/Ephedrine/" onclick="window.open(this.href);return false;
http://www.rice.edu/~jenky/sports/itband.v2.html" onclick="window.open(this.href);return false;
https://www.youtube.com/watch?v=ssNxUm3Sy50" onclick="window.open(this.href);return false; ?
http://www.leighpeele.com/water-retenti ... ght-loss-2" onclick="window.open(this.href);return false;
https://kb.osu.edu/dspace/bitstream/han ... sequence=3" onclick="window.open(this.href);return false;
http://en.wikipedia.org/wiki/Omega-3_fa ... PA_and_DHA" onclick="window.open(this.href);return false;
http://www.reddit.com/r/ketorecipes/com ... fat_bombs/" onclick="window.open(this.href);return false;
http://www.marksdailyapple.com/health-b ... z2Ssfr805n" onclick="window.open(this.href);return false;
http://chriskresser.com/choline-and-tma ... rt-disease" onclick="window.open(this.href);return false;
http://www.cflrs.forces.gc.ca/menu/ps/r ... ex-eng.asp" onclick="window.open(this.href);return false;
http://startingstrength.wikia.com/wiki/FAQ:The_Program" onclick="window.open(this.href);return false;
http://www.cbass.com/PICTORAL.HTM#Still" onclick="window.open(this.href);return false;
http://www.acefitness.org/certification ... amType=GFI" onclick="window.open(this.href);return false;
https://www.google.ca/search?q=shoulder ... ygGsu4CoBQ" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=jYuQOijliac" onclick="window.open(this.href);return false;
http://danjohn.net/" onclick="window.open(this.href);return false;
http://www.womenshealthmag.com/files/im ... -raise.jpg" onclick="window.open(this.href);return false;
http://www.unique-bodyweight-exercises. ... 1-jpeg.JPG" onclick="window.open(this.href);return false;
http://posturemovementpain.wordpress.co ... difficult/" onclick="window.open(this.href);return false;
http://articles.elitefts.com/training-a ... -facebook/" onclick="window.open(this.href);return false;
http://chriskresser.com/natures-most-potent-superfood" onclick="window.open(this.href);return false;
http://bodbot.com" onclick="window.open(this.href);return false;
http://www.chartsgraphsdiagrams.com/Hea ... -boys.html" onclick="window.open(this.href);return false;
http://www.weightlossresources.co.uk/we ... t_eggs.htm" onclick="window.open(this.href);return false;
http://www.amazon.com/Starting-Strength ... gy_b_img_y" onclick="window.open(this.href);return false;
http://www.amazon.com/Practical-Program ... 0982522703" onclick="window.open(this.href);return false;
http://www.amazon.com/Fit-Lon-Kilgore/d ... ywords=FIT" onclick="window.open(this.href);return false;
http://www.ncbi.nlm.nih.gov/pubmed/18203890" onclick="window.open(this.href);return false; eggs
http://www.lipidjournal.com/article/S1933-2874(13" onclick="window.open(this.href);return false;)00069-X/abstract eggs
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3258689/" onclick="window.open(this.href);return false;
https://encrypted-tbn3.gstatic.com/imag ... -G62cdpRfN" onclick="window.open(this.href);return false;
http://fellrnr.com/wiki/Tabata_High_Int ... l_Training" onclick="window.open(this.href);return false;
http://www.xtremeintensity.com/chalkdus ... ompson.cfm" onclick="window.open(this.href);return false;
http://www.yardbarker.com/all_sports/ar ... o/13226986" onclick="window.open(this.href);return false;
http://boldanddetermined.com/2011/11/15 ... tosterone/" onclick="window.open(this.href);return false;
http://progressivecalisthenics.com/" onclick="window.open(this.href);return false;
http://wholehealthsource.blogspot.ca/20 ... er-of.html" onclick="window.open(this.href);return false;
http://en.wikipedia.org/wiki/Metabolic_syndrome" onclick="window.open(this.href);return false;
http://perfecthealthdiet.com/2010/11/da ... iciencies/" onclick="window.open(this.href);return false;
http://ca.shine.yahoo.com/furious-pete- ... tions.html" onclick="window.open(this.href);return false;
http://perfecthealthdiet.com/2013/01/ch ... -mediocre/" onclick="window.open(this.href);return false;
http://foundationtraining.com/video/the_founder/" onclick="window.open(this.href);return false;
http://en.wikipedia.org/wiki/Ulnar_nerve_entrapment" onclick="window.open(this.href);return false;
http://examine.com/supplements/Creatine/" onclick="window.open(this.href);return false;
http://startingstrength.wikia.com/wiki/FAQ:Introduction" onclick="window.open(this.href);return false;
http://www.tomsunderground.com/2012/01/ ... tire-sled/" onclick="window.open(this.href);return false;
http://examine.com/beginners-guide/" onclick="window.open(this.href);return false;
http://chriskresser.com/9-steps-to-perf ... eat-toxins" onclick="window.open(this.href);return false;
http://www.forbes.com/sites/stevensalzb ... wed-study/" onclick="window.open(this.href);return false;
http://www.metaboliceffect.com/female-e ... -patterns/" onclick="window.open(this.href);return false;
http://alcoholresearchuk.org/downloads/ ... t_0015.pdf" onclick="window.open(this.href);return false;
http://robbwolf.com/2012/05/16/paleo-di ... nt-update/" onclick="window.open(this.href);return false;
http://robbwolf.com/2013/03/20/paleo-di ... -update-2/" onclick="window.open(this.href);return false;
http://anthonycolpo.com/bull$h1t-study- ... t-disease/" onclick="window.open(this.href);return false;
http://articles.elitefts.com/training-a ... -debunked/" onclick="window.open(this.href);return false;
http://articles.elitefts.com/nutrition/ ... e-or-both/" onclick="window.open(this.href);return false;
http://www.drmcdougall.com/misc/2012nl/jun/paleo2.htm" onclick="window.open(this.href);return false;
http://www.reddit.com/r/AdvancedFitness ... ength_and/" onclick="window.open(this.href);return false;
http://www.paleostyle.com/" onclick="window.open(this.href);return false;
http://www.paleostyle.com/?p=2143" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... ights_for/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... lications/" onclick="window.open(this.href);return false;
http://www.huffingtonpost.com/kerry-tru ... 29974.html" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... sed_today/" onclick="window.open(this.href);return false;
http://www.strengthandconditioningresea ... -february/" onclick="window.open(this.href);return false;
http://evidencebasedfitness.blogspot.ca ... mized.html" onclick="window.open(this.href);return false;
http://bucks.blogs.nytimes.com/2013/02/ ... lth-risks/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... _vitamins/" onclick="window.open(this.href);return false;
http://www.ctvnews.ca/health/can-too-mu ... -1.1161402" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... nding_and/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... _reducing/" onclick="window.open(this.href);return false;
http://www.nejm.org/doi/full/10.1056/NE ... t=abstract" onclick="window.open(this.href);return false;
http://www.businessweek.com/articles/20 ... -the-least" onclick="window.open(this.href);return false;
http://www.latimes.com/features/food/da ... 4814.story" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... fat_dairy/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... rn_20_per/" onclick="window.open(this.href);return false;
http://www.ctvnews.ca/health/statin-dru ... -1.1127975" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... lammation/" onclick="window.open(this.href);return false;
http://life.nationalpost.com/2013/01/23 ... searchers/" onclick="window.open(this.href);return false;
http://uncheeseparty.wordpress.com/2013 ... -solution/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... diet_list/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... _delusion/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... more_harm/" onclick="window.open(this.href);return false;
http://www.youtube.com/watch?v=0dIjAHvM ... ture=share" onclick="window.open(this.href);return false;
http://www.bornfitness.com/do-carbs-make-you-fat/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... tal_foods/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... ht_people/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/nutrition/comme ... ctose_may/" onclick="window.open(this.href);return false;
http://eatingacademy.com/nutrition/keto ... um=twitter" onclick="window.open(this.href);return false;
http://www.thestar.com/living/health/ar ... ular-diets" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Paleo/comments/15lgw4/faq/" onclick="window.open(this.href);return false;
http://www.reddit.com/r/Fitness/comment ... for_youth/" onclick="window.open(this.href);return false;
http://www.telegraph.co.uk/health/healt ... ition.html" onclick="window.open(this.href);return false;
http://www.nature.com/news/art-of-chees ... ld-1.12020" onclick="window.open(this.href);return false;
http://impruvism.com/cardio-heart-disease/" onclick="window.open(this.href);return false;

http://www.ncbi.nlm.nih.gov/pubmed/21558571" onclick="window.open(this.href);return false; 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" onclick="window.open(this.href);return false;
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

Telly_09
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Re: Stu Ward's Progress

Post by Telly_09 » Fri Dec 20, 2013 2:21 am

Nice post!

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stuward
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Re: Stu Ward's Progress

Post by stuward » Sun Dec 22, 2013 2:38 pm

Telly, I'm glad you enjoyed it. I haven't gone through them all myself since I posted that.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Wed Aug 20, 2014 10:10 am

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.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Tue Oct 21, 2014 9:21 am

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.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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stuward
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Re: Stu Ward's Progress

Post by stuward » Thu Nov 13, 2014 8:48 am

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.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Wed Nov 19, 2014 10:16 am

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.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by poptart » Wed Nov 19, 2014 12:21 pm

Happy Birthday!!! :joker:

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Re: Stu Ward's Progress

Post by stuward » Wed Nov 19, 2014 8:07 pm

Thanks!
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Thu Dec 04, 2014 1:54 pm

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
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Re: Stu Ward's Progress

Post by stuward » Tue Jan 13, 2015 12:53 pm

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.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Tue Mar 03, 2015 8:51 am

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.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Tue Jun 14, 2016 1:12 pm

Thanks. By the way, I removed the link you put in there. We don't tolerate advertising here.
Stu Ward
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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Mon Feb 27, 2017 3:56 pm

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.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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Re: Stu Ward's Progress

Post by stuward » Sat Mar 18, 2017 3:05 pm

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
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

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