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Wk 42 Weigh In

Sunday, January 29, 2012

So I'm a little late posting this week. Was away from the computer almost all day yesterday and today my son was on playing Minecraft and talking to friends on Skype. Anyway, I finally made it onto my computer and ready to blog about last week. Now, if there was only something I could write about last week, it would make this perfect. But alas, this last week was nothing special. I got past my soreness, got back into the gym for a very intense session of lifting weights, ate a lot because the intense weight lifting made me really hungry and then weighed myself on Saturday.

Weight : 246.4
Lost : 0
Total : 70.8

A complete wash. Zero change from the previous week. Almost as if this last week didn't really happen. If I were in a soap opera I'm sure I would have been in a coma all week and just imagined that I worked out and ate. Oh well.

But I do think there were some changes away from the scale. I was feeling thinner this week, pants were a bit looser, shirts a bit baggier. At least that's what it felt like. In the last 2 weeks I have had 3 moderately intense and 2 highly intense workouts, hard stuff really. And in those 2 weeks my hand held, bio-impedance body fat tester showed a 2% drop. (Not the most accurate of machines, but I test the same way each time, after waking and emptying the royal bladder). So for my weight, a 2% drop equates to approximately 4.8 lbs. I have no idea if I had a close to 5 lb change in body composition over the last 2 weeks, but I did feel different. And for the naysayers, I was once well muscled, in my younger years and the intense workouts I performed definitely sparked muscular growth that I can see and feel. My muscles are remembering what they once were and may still be again. So again, I do not know if I had a 5 lb change, but it really isn't out of the realm of possibility either.

Thank you for reading my wall of text. Perhaps this week or next I will be able to write about what changes I have made and why I have made them.

"Witty quote goes here"

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

READY4CHANGE81 1/31/2012 12:37PM

    You're doing AMAZING!!! Don't sweat the scale! I know it's easier for me to say than do!! You're working hard and it WILL pay off!!! emoticon

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KAREN951 1/30/2012 8:47PM

    Wouldn't sweat the lack of a loss on the scale because that can happen for any number of reasons - so long as you're working out and eating right, you'll be fine. You may have a larger loss next week - sometimes it just works that way. Personally I never EVER lose weight two weeks in a row - it usually takes me at least two and more often three weeks to see a loss and then all of a sudden one morning when I've given up, I'll drop 3 pounds all at once. It's completely maddening but at this point I'm used to it so it doesn't worry me anymore. Sounds like you're working hard and on track so I expect things will go your way scale-wise soon. Keep up the good work!

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CLPURNELL 1/30/2012 3:36PM

    Awesome Job Ken!!!!!! You definitely are building Muscle!! So the weight loss will slow and as you exchange fat for muscle.. Once that mass builds though you will burn cals rapidly!!! Awesome Job Bro!!!


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GRANDEFILLE 1/30/2012 11:06AM

    I do believe in the body recomposition. I too was once well muscled and have seen myself over the years going to intense training and be able to visually see muscles coming out, having more space in my clothes and seeing no changes on the scale.
Keep it up! you are doing great!

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MARYDSAN 1/30/2012 2:02AM

    Like the "witty quote". Intense workouts are known to cause water retention in the muscles as they heal, so I totally buy the body recomposition. What kind of hand held, bio-impedance body fat tester do you use? Is it expensive? Keep up the good work. I'm sure that the weight loss will show up next week after your muscles are no longer inflamed.

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Wk 41 Weigh In

Saturday, January 21, 2012

This turned out to be a painful week. Finally got back into a gym on Monday and it only took until Tuesday before I over did it. Tuesday was legs, squats and leg press. Today is Saturday and my legs are just now beginning to not hurt terribly bad. Still very sore, but this morning I noticed it wasn't excruciating to lower my body to sit down. Finally. On Wednesday I went in and worked arms, then did 15 minutes on the stairmaster, probably not the best idea I've had.

Ok, so I over did it, I did the one thing I promised myself I wouldn't do once I got back into the gym. Bad boy. Because of the extreme pain in my legs I wasn't able to do anything fitness related after Wednesday.

So I was pretty lazy most of the week due to the pain. and it showed on the scale today. So without further adieu, onto the numbers.

Weight : 246.4
Lost : .3
Total : 70.8

It could have been a lot worse, then again I could have been better with my diet. But I can't change the past so I'm not going to worry about it. Maybe this week will be better, at least less painful I hope!

I've also been reading some science based nutrition and exercise information as well as watching some long videos (close to 2 hours each) from a conference with speakers talking about nutrition and exercise and how our physiology reacts to what stimuli. Some interesting stuff that I plan on experimenting with in the coming months. I will keep you posted.

That is all for now.

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

IMATALOSS 1/26/2012 6:43PM

  Nutrition and exercise physiology ~ do tell man. Is it Four Hour Body related?

Sorry you're so sore. I feel your pain. Literally! LOL Rest up and back to it. You can do it. emoticon

emoticon on your weight loss too. Every little bit, as long as it's DOWN. You're rocking it my friend!

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BECKS79 1/25/2012 7:48PM

    Keep it up .. having one off week is ok, getting back at it and focusing on what needs to happen is the best part if a set back! Keep up the great work!!!

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CLPURNELL 1/23/2012 3:55PM

    Great research... Yes getting back in the gym can be very painful!!! It should only take a few weeks for the the soreness to get shorter and shorter. Make sure you are good on your water and potassium intake to help as well.

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GRANDEFILLE 1/23/2012 5:11AM

    congratulations! you are doing well!

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RIBKNIT 1/22/2012 7:15AM

    Despite all the pain you still managed to lose 3 lbs so congrats on that! It sounds like you turned the whole week into a learning experience and found an upside with the videos. They sound interesting.

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KAREN951 1/21/2012 7:43PM

    Congrats on the loss, especially under the circumstances! Hope you feel better soon and are able to ease back into the gym.

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ALWYS-LKN-UP 1/21/2012 6:59PM

    Thumbs up yet again Ken!! I also am looking forward to whatever info you have to share about these nutrition/exercise conference your viewing - gotta love knowledge!! :) Congrats again!!

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READY4CHANGE81 1/21/2012 6:25PM

    Congrats on the 3lbs down!! WOOHOO!! :) :) I feel your pain this week in my quads and hamstrings! Keep at it! you're doing great!! :D

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MARYDSAN 1/21/2012 6:02PM

    Congratulations on your weight loss this week. Glad your soreness is subsiding. Try not to overdo this week. Your body will thank you.

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OUTDOORSY_DAD 1/21/2012 5:52PM

    Hey Ken

Congrats on the weight loss. Wishing you a less painful week.

Will keep an eye open for your posts on your forthcoming experiment.

Keep the spark

Outdoorsy Dad

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Aaarrgghhh! My Legs ...

Tuesday, January 17, 2012

So my brother got a job as a 'membership counselor' at a local gym a few weeks back and finally got around to getting me a 7 day pass this weekend. So the last 2 days I've been in the gym with my friends Mike and Navy (Navy's name is Mike also, but he was in the Navy, so we call him Navy). Anyways, yesterday we warmed up on the ellipticals for 10 minutes then hit the weight room to work a little back and chest. I was careful to take it easy, but alas, my back and chest were sooo sore today. The old 'back to the gym pains'.

So today Mike and Navy wanted to hit the gym at 8:30 am, a good 1.5 hours before my standard wake up time (I'm lazy, so what). But I get up at 6:00 and get around and make it to the gym. They look to me to plan out what we will do because I have years of gym experience and I decide that I don't want to do any upper body work because I still can't hardly raise my arms from yesterday! So legs it is ... We start off doing squats on the smith machine (I usually prefer completely free weights, but I'm older and more broken down now and opted for the safety of the smith machine). 3 sets of 10 reps with 95, 115 and 135 lbs. I actually only got 6 reps at 135, my thighs and butt were really feeling it. THen to the leg press machine, 2 sets of 10 at 225lbs and 1 set of 10 at 145 lbs. It was hard to stand back up afterwards. As I walked out of the weight room, it felt like there was an earthquake happening because my legs were so shaky and unstable.

Ok, leg workout done for the day, but I needed to get some cardio in. So onto the treadmill for a 15 minute walk at 2.5 mph and 2% incline. All I can say is that it's a good thing I kept hold of the handles the whole time because my legs kept buckling the whole time. That was the hardest 15 minute walk I have ever had! But the worse part was having to step down 8 inches off of the treadmill when I was finally done. Holy crap, I was clinging to the handle for dear life as I stepped down and still nearly dropped to the ground in a pile of sweaty, unstable manhood.

As of this writing it has been almost 9 hours since I walked out of the gym, and my legs are still unwilling to cooperate with me. God help me if those sadists want to hit the gym tomorrow morning!

Then again, I'm a bit of a masochist, so I'll probably be at the gym at 8:30 tomorrow, not working legs or chest or back. Maybe time for shoulders and arms.

Til next time,

Ken Heaston
Since 1970

p.s. This just in: Mike texted me just now, asking if I was ready for 7pm cardio ... HELL NO!

  Member Comments About This Blog Post:

GYPSYROSIE777 3/11/2012 5:40PM

making time for yourself is more important than almost anything especially to always be there for your son , keeping healthy, strong and motivated.. emoticon

Comment edited on: 3/11/2012 5:47:14 PM

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HUSKERSALAD 1/19/2012 7:28PM

    Sounds like a cardio instead of strength training day. Just remember, part of training is resting, too.

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KAREN951 1/18/2012 7:57PM

    Kudos for working so hard! I'm sure it will pay off in the long run.

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CLPURNELL 1/18/2012 12:18PM

    That sounds like an awesome two days in the gym!!! Pain is weakness leaving the body!! Awesome Job Ken!! Getting ready to go get punished by my trainer now really looking forward to it after reading your blog!! emoticon

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IMATALOSS 1/18/2012 11:55AM

  WOW!! Congrats on making it back to the gym. ROCK IT!!!!
How 'bout cardio tonight? Call Jason and ask him to go with you! he he....

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GRANDEFILLE 1/18/2012 6:03AM

    good workout! You are doing awsome!

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MARYDSAN 1/17/2012 11:52PM

    I'm impressed! I guess this is all intense training for your upcoming event?

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DIEHL79 1/17/2012 10:02PM

    Working out is awesome! Way to go.

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LIVIN_DOLL 1/17/2012 10:00PM

    Soak in some epsom salts. emoticon

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TAMIPCHICAGO 1/17/2012 9:32PM

    Wow, way to jump in. Just be careful and don't hurt yourself (toomuch)

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Wk 40 Weigh In

Saturday, January 14, 2012

Middle of January already, time is already flying.

This week saw some ups and downs for me. On the upside I really did a good job of maintaining my diet, only a couple of small hiccups all week, but that's pretty good for me! Also, early in the week I logged 3 bike rides for a total of about 10 miles. Now I think that is exceptional because I have only ridden a bike 4 or 5 times for a total of 15 minutes since I bought my first car in 1986.

On the downside however, I have had a slight feeling of malaise, not sure why all week. Then on Wednesday I got a flat tire on my bike. Now I need to get a rubber solid tube or maybe a puncture proof tube and fix my bike. Either way, I wasn't looking forward to tearing my new bike down this early in the ownership. Sad panda :(

But I woke up this morning feeling more chipper than I have most of the week, jumped on the scale (after draining the bladder!) and was pretty happy with what I saw. Then i got dressed and went to the local blood bank and let them suck a pint of my life force out of me. But hey, I got a couple glasses of orange juice and 2, count 'em, 2 oatmeal raisin cookies out of the deal, so I was happy. Am I the only one that likes to watch the needle get pushed into their arm? I see most people look away at that point (point, get it?, point!).

Anyway, enough with the blabber, you have better things to do than to look at my words all day. Let's look at the numbers.

Weight : 246.7
Lost : 1.4
Total : 70.5

Finally reached the 70 lbs lost mark! Yay! So officially I have 39.5 lbs to get to my goal weight, I don't think I'll hit it by February 28. But I will keep marching on and doing my thing.

I have registered and paid to enter the Tough Mudder NorCal in Sept. I registered as a team and am just waiting for my friends to get their funds together to pay their registration and join me. We have a team starting time of 10:40am on Sat. Sept. 22. I think the course will be 12 miles with 16 obstacles I think. the temperature should be between 90 and 100 so the jumping into, swimming through and generally splashing around the water hazards will be a nice respite from the sun. Looking forward to this amazing event with anxious anticipation.

Wounds heal, chicks dig scars!

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

NADJAZZ 1/17/2012 5:58PM

    I ALWAYS look away when the needle goes in, I'm such a pansy! I donated blood ONCE...I have small veins, and it took sooo long compared to other people!

Good for you on the public service, and KABLAM on passing the 70 lb mark! Like 14ERINSITE said, we have to come up with new words at the rate you are going, LOL!

You signed up for TM! Oh, man, I am feeling the pressure! Gotta talk to my peeps about officially starting a team...if I lived closer to you, I would join you! But I'll just have to be there in spirit.

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CLPURNELL 1/17/2012 5:29PM

    Awesome Job this week Ken!!!! I am thinking about doing the Tough Mudder in Austin!!! It seems awesome and like a great challenge!!! I like the point Joke LOL!!! Great job on the loss this week you continue to inspire me BRO!!!!

emoticon emoticon emoticon

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IMATALOSS 1/17/2012 12:58PM

  emoticon emoticon emoticon on the SEVENTY!!!! Awesomeness. Sorry about your bike man. Be careful and don't do what J did with C's bike. Too full and blew the tube all to bits.

Good job on donating blood. I too have to watch the needle go in. I can't look away. Don't like the surprise I guess.

Still don't know about that Tough Mudder event. Proud of you that you're going to ROCK IT but I'm too chicken. Keep up all the good work. You're an inspiration! emoticon

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ME_FIRST 1/17/2012 8:11AM

    Congrats on reaching 70 lbs gone. Very brave of you to sign up for the mudder. You are one determined guy! Keep it up. Yvonne

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GRANDEFILLE 1/15/2012 9:08PM

    Congrats on the 70 pounds mark. I too look at the needle. I'm not liking it I'm not afraid of it so I look. Maybe your system was fighting something this week that is why you didn't feel so good without being sick.

Keep going I like seing your numbers going that way!

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MARYDSAN 1/15/2012 1:01AM

    Way to go on another good week! I get your "point"-ha.

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DIEHL79 1/14/2012 9:56PM

    Congrats on hitting that 70 lb mark and donating blood. I hate needles.

And thanks for putting up the tough mudder website. I checked it out and it's so close to me! Eventually, after I get in better overall fitness, I may sign up. thanks again.

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HEYSHAKER 1/14/2012 9:09PM


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HUSKERSALAD 1/14/2012 8:06PM

    Your week sounds pretty good, overall. I, too, have to watch the needle go in. Nobody gets to sneak up on me!

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ALWYS-LKN-UP 1/14/2012 7:32PM

    Scars are conversation starters!! 90-100 degrees sounds a bit on the warm side (taking into consideration that's coming from Nanook of the North :) but like you said, the water obstacles will be heavenly then! I think you'll have a blast & being a part of a team is even better!! SO, SO happy for you!

Congrats on your week - you do amaze me with your ability to keep your consistent pace & outlook! You're always creating results - that's gotta give you a boost!

I'm going to have to pull out my Thesaurus to find other words than congrats, amazing, kudos, etc. to spice things up a bit if you keep at the rate your going!

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Wk 39 Weigh In

Saturday, January 07, 2012

So, this is my first weigh in of the new year, the weigh in that will set the standard for the rest of the year.

At least that's what I kept telling myself last weekend. But, let's face it, New years Eve and New years day are made for snacking. I was good for Thanksgiving and even pretty good at Christmas, but this was New Years!

So the 31st and the 1st both became free days for me. I really ate a lot on the 31st, and on the 1st I had too many carbs but didn't eat too bad overall. Still, that extra day of eating took a toll on me. Had me feeling lethargic most of the week.

But, even in my lethargy I was able to ride my new bike 3 times (total of 30 minutes, still getting used to riding, legs have been like jell-o!) and I did 480 kettlebell swings between Monday and Thursday. More work than I have done in a single week in quite a while. On the flipside, I am one sore puppy! lol

Enough about what I did, let's move onto the numbers:

Weight : 248.1
Lost : .7
Total : 69.1

So, I didn't lose very much, but after all that I ate last weekend, I wasn't surprised, I was just happy to have posted any loss!

On the news front, I and a few friends have signed up to do the Tough Mudder in September here in Northern California. 12 mile obstacle course, looks harder than chinese math! But I do enjoy a challenge and I think this will be a good one.

It's 5:30pm here and I'm going to get off of here and go eat some delicious chicken mmmm. Good night and God bless!

Ken Heaston
Since 1970

  Member Comments About This Blog Post:

IMATALOSS 1/9/2012 4:31PM

  480 Kettlebells-you Rock! Congrats on the weight loss. The New Year's spread at J & D's definitely wasn't diet friendly. Can't resist D's cookies. Well, at least I can't. That and her fudge. Yum!! And you still lost some weight. Congrats!!

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CLPURNELL 1/9/2012 1:09PM

    That is an awesome. Yeah New Years got me too! I drank and ate too much but most of it was gone by last week so didn't do too much damage! I have been looking at a couple Tough Mudders in this neck of the woods. I have a 50 flight stair challenge and 5k I think I am going to do in the first quarter of the year. Maybe I will look for a mudder here around September too.

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ALWYS-LKN-UP 1/8/2012 11:06PM

    Congrats on the weight loss, even if you were munching! A loss is a loss is a loss!! :) Relish in yet another success!!

Also, congrats on the kettleballs & bike riding - sore does suck but in a kinda sadistic, sick way you know its a good thing!! :) Tough Mudder - MAJOR KUDOS on taking that step!! I feel within my core being that you really are going to get so much out of doing it, from so many angles. That is AWESOME!! NoCal is in late Sept. & WI is early Sept. - we got our work cut out for us, hey?! :)

You got this Ken, I just know it!!

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RIBKNIT 1/8/2012 7:33PM

    I think you did amazing despite the New Year's food - must be the exercise - congrats!

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KAREN951 1/8/2012 7:27PM

    Congrats on the loss and what sounds like a pretty good week, fitnesswise. And good luck with the obstacle course - sounds like gobs of fun and a great motivator - smart thing to do! Keep up the good work!

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MARYDSAN 1/8/2012 6:08AM

    Congratulations on a loss even with 2 cheat days! Way to go!

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