TRENTDREAMER   15,065
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Now THAT was a workout!

Friday, February 10, 2012

I do Kettlebells 3 days a week. I do a beginners workout I found on myomytv.com (Kitty8Tim on YouTube). It consists of 30 second intervals followed by 30 second rests. 2-3 rounds.

www.myomytv.com/train-along-with-me-
beginners-kettlebell-workout/


3 weeks ago I started with the following weights (3 rounds):
-Kettlebell Goblet Squat: 15lbs
-Single Arm KB Row (right): 15lbs
-Single Arm KB Row (left): 15lbs
-Two-Handed KB Swing: 20 Pounds
-Plank Climber or Push Up (knee pushups)
-KB Alternating Reverse Lunge: 15lbs
-Push Press (right): 10lbs
-Push Press (left): 10lbs
-KB Alternating Swing:15lbs

I had moved up 5 pounds on most exercises and finally retired the 10 pound bells earlier this week when I moved up to 15 on the push presses.

At home my kettlebells are in pounds. At my gym they are primarily in KGs. Until you hit the 25 pound/12kg mark, the weights are substantially different. At that point they are within a pound or two of the next one up.

This gives me an advantage in that if I don't want to jump a whole 5 pounds I can simply go to the gym and move up 2-3 pounds until I'm ready for another increase at which point I re-up the home workout

Wednesday I did a lighter workout using the 6kg (13.2lbs), 8 kg(17.6lbs) and 10kg(22lbs) bells rather than the 15, 20 and 25 pounds. It felt good, but today I totally wanted to go all out.

My workout today
* 10 minutes Spinning Bike (rotating easy, fast, and standing high resistance)
* 10 Minutes elliptical. Medium intensity
* 10 Minutes: Rowing machine
* 30 minutes of Kettlebells(Translated into pounds) 3 Rounds
-Kettlebell Goblet Squat: 22lbs
-Single Arm KB Row (right): 22lbs
-Single Arm KB Row (left): 22lbs
-Two-Handed KB Swing: 26.4lbs
-Plank Climber or Push Up (knee pushups)
-KB Alternating Reverse Lunge:: 22lbs
-Push Press (right): 17.6lbs
-Push Press (left): 17.6lbs
-KB Alternating Swing: 22lbs

Yes, the only exercise using less than 20 pounds was the pushpress.

The 30 minutes of cardio was good, but the kettlebells. Wow. I felt like I pushed myself harder than I have in a long time. by round 3, my heart was racing and pounding. I stretched afterward but not without laying down for a few minutes. While I don't feel like I overdid it, I'll find out tomorrow.

My desires for the end of the month, regarding the Kettlebell workout, are to:
* retire the 15 pound bells (consistently pushpress 20's)
* be able to do 9 pushups on my toes rather than knees.
* consistently do 30 seconds of 2 hand swingning a 14KG/30lb kettlebellor a 16KG/35.2 lb ones).

For the rest of the exercises, I will try to move up to 25 pounds 12KG.

I know my attention span enough to know that by the end of February, I will get bored with Kettlebells and move on to a new exercise. Maybe free weights, maybe Pilates, or maybe both.

We'll see.

Today though, THAT was a workout.

- TD Out!


  
  Member Comments About This Blog Post:

SCRAP317 2/11/2012 8:46AM

    Wow Trent! That is great! You've really worked up to some serious poundage. You sound like you are getting so strong - what a great feeling, isn't it? I think you are doing it the smart way and you are careful to stretch and do the exercises the right way, not moving on until you are ready - excellent, thoughful workout routine. Bravo, my friend! xo

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LIFESANATTITUDE 2/10/2012 10:44PM

    I've been toying with the idea of kettle bells.... Currently I'm immersed in P90X...switching it up is what it's all about-you are lucky your attention span moves you along, I tend to find something I like and stick with it too long.
Keep it up!

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MEADSBAY 2/10/2012 9:57PM

    Now, where the heck have I been, TD?
Just caught up on your blogs.
My dear, you seem to be really emoticon
tnx for your ideas on dealing with my ball&chain emoticon
I love the writing idea-
I'll put my concerns in a love note.
emoticon

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FITGRL124 2/10/2012 9:34PM

    HOLY MOLY! That's EXCELLENT!!! You're workin' it TD! GREAT job! emoticon

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KT-NICHOLS-13 2/10/2012 5:39PM

    Bravo! Sounds like a wonderfully intense and rewarding workout. LOVE THOSE.

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JITZUROE 2/10/2012 4:45PM

    Wow, you are seriously hard core. And soon to be with a hard core of muscles, right? Wow, MAJOR workout. I love that!!!!
Just got blasted with more bad news of my ridonkulous health, so be sure to fling those kettle balls around for me some, ok?

Rest, recovery, repeat!
Bren

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Weigh-in!

Monday, February 06, 2012

::NUTRITION::
This giving up sugar thing is really tough. Really fell off this weekend. I’m going to really focus on eating out as little as possible and going totally carb free in the morning.

::EXERCISE::
Loving the kettlebells. I think this will be the week I finally retire the 10 pound ones. The push-presses are the last exercises that they may be needed for (shoulder presses with extreme cheating from the rest of the body). Saturday I only used the 10s for the first set of the three. Today I may try all three with the 15s.
The two handed swings may go up to 25 and the back rows to 20.

::MOTIVATIONS::

1) Freedom from sugar addiction: I started taking the “careful in the morning” advice. But fell off Friday and that went through the weekend. I am going totally carb free in the morning, except vegetables (yes, you read correctly. I actually ate a half cup of peppers as part of breakfast this morning. Yes, you’re still on Trent’s blog)

2) Flexibility: Took a couple of stretching classes last week. I’m finding myself actually doing mini stretches throughout the day. I feel like once I develop general flexibility, this will become more of a downhill battle for me. Either way, progress is being made

3) New Years Eve 2013: I feel like this one is already in the bag. The belt is still 1 notch in from two weeks ago. This one is mentally on the back-burner for me given that I’m getting closer and moving in the right direction exercise-wise. The lack of vegetables and abundance of sugar are the only two things standing in my way.

4) The Beach (August 2012): The kettlebells are having good impact. My upper legs are the most muscular they’ve been in a while. We’ll see how far they take me. I am going to try cardio on non-kettlebell days (and on some of the kettle bell days)

5) SparkTime: same ol’ same ‘ol


Made a cool dish for breakfast this morning.
Stirfried
1tsp crushed cashews
2 tsp safflower oil
3.5 oz chicken breast tenders
1/2C finely chopped green peppers
Lots of basil
Mixed in 1T of salsa when done cooking

::WEIGH IN::
* Goal (Weight and Body Fat): 195.0@15%
* Jan 1,2012: 204.0@22%
* Last Week: 198.8@22%
* Last Week: 201.0@21%
Weight: (+2.2)
Body Fat: (-1%) Again, two pound gains are always accompanied by a 1% drop in this. 20% will be considered progress.

::THIS WEEK::
* No carbs before noon (We give this a couple of weeks)
* Kettlebells!!!
* 30 minutes of cardio on non-kettlebell days
* Get head back in game.

The more this year goes on the more I am aware that the sugar thing needs to be absolute top priority. The rest will follow…

Hopefully.

- TD Out!

  
  Member Comments About This Blog Post:

HICALGAL 2/9/2012 5:23AM

    good luck!! emoticon

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KT-NICHOLS-13 2/6/2012 4:52PM

    I am impressed. Plus, I think we are on the same page and same paragraph in our wellness journey. I'm cutting back on carbs and sugar as well. When I finally find and purchase it I'm going to start using coconut oil to cook with - something new.

Your breakfast sounds delicious. A must try for me.

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KRITKRIT 2/6/2012 11:25AM

    I tried cutting out sugar too and it totally back fired! Im trying again starting today! Hopefully I can stick with it this time!!!

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The Recommendations

Wednesday, February 01, 2012



OK, first off, many thanks to those who commented on my last blog.

Many thanks to those who gave recommendations on how to address the sugar issue. They included the following:
* Be careful about what I eat in the morning regarding sugar
* Having full fat dairy/cheese/nuts and stay away from grains and sugars - especially sugar-free snacks.
* The South Beach Diet
* Telling my roommates to "SHUT UP!!" when I'm trying to fall asleep (and get an actual bed to sleep on)
www.youtube.com/watch?v=zlPb8vsvcoM

OK, the fourth may not have been advice that any of you gave me regarding the sugar intake.

Either way, the first three sound like wise advice and by no meand mutually exclusive.

I have noticed that when I knock down the amount of sugar in the morning, my calorie count usually ends up lower.

While I'm not used to full fat dairy products, I could probably get used to them. Nixing grains would be tough, but would worth it short-term if that were to work.

I tried the South Beach diet a few years ago and lasted only a few days. At the same time, my diet is closer now. I would have to have vegetables as a more regular part of my diet for that to work. Giving up fruits would be tough, but not so bad if not in the Summer

I'm going to try them one at a time.

* Over the next week or two, I will be very diligent about not taking in more than trace amounts of sugar before noon. High protein and whole grains. I want at least as much fiber as sugar in breads and cereals.

* If I find that it isn't helping, I will start purchasing full fat milk, yogurt and cheese. I will finish whatever fruit I have left in the fridge and try 2-3 days of veggies, meats and full fat dairy.

* If that doesn't work, I will take a shot at the South Beach diet.

I pick them in order of impact. The first one involves a morning of caution while eating what I already eat. The second one involves a big step, but is really short term. The third one will take at least a month of integrating enough vegetables into my diet to make the phase 1 of a low carb diet work.

I really hope that the first or second works.

Either way, I will try to get veggies to be a more regular part of the diet.

Of course, I've been saying that for years now.

Hmmm.

- TD Out!

  
  Member Comments About This Blog Post:

LIFESANATTITUDE 2/5/2012 6:27PM

    I hope you find success!! I look forward to hearing what works for you!

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FITGRL124 2/2/2012 8:20PM

    I am looking forward to see how you figure things out. I definitely agree with the advice to cut down on sugar in the morning; much healthier.

Onward friend!!

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KT-NICHOLS-13 2/2/2012 7:26PM

    When I'm finished researching the effects of sugar and carbs I'll move towards a higher protein diet. While researching I've taken baby steps to cut back on sugars.

Admittedly, I don't know much of anything about the South Beach diet, so I can offer no feedback. Research and review what you can and move forward from there.

I'm looking forward to hearing more about the journey.

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JEAN111766 2/2/2012 10:47AM

    Just from a personal point of view... the South Beach diet is the way to go... much more healthy. I've been on it for 3 weeks now and feel better than I have in years!
Good luck!

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TSEWARD 2/2/2012 8:40AM

    Sounds like an awesome plan! I do better also if I keep sugar out of my morning intake. It keeps me on an even keel that is easier to maintain for the rest of the day.

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Final Weighin for January.

Monday, January 30, 2012

**Weighed in Saturday morning. This weekend was extremely busy**

::NUTRITION::
Did OK, Again, got distracted from tracking. I need to become more diligent about this

::EXERCISE::
I'm back into Kettlebells. I found a good basic routine on myomytv.com (kitty8tim for you YouTube fans).
www.myomytv.com/train-along-with-me-
beginners-kettlebell-workout/


I'm going to try to work it 3 days a week through February. I like it because the moves are basic and the intervals are short (30 seconds rather than 60-120). I can probably add poundage more quickly 2-3 Rounds for this and I feel more than sufficiently exercised.

Pilates is becoming stale. I'm dealing with some roadblocks that are making many of the exercises to tough to move on with. So I'm going to roll the dice with Kettlebells this upcoming month. Kickboxing may help as well


::MOTIVATIONS::
1) Freedom from sugar addiction: Just keep getting distracted from this one. Can't seem to last more than the morning.

2) Flexibility: Still slightly better. the site with the kettlebell workout has a good set of warmups and stretches that I believe will help out.

3) New Years Eve 2013: Still on track

4) The Beach (August 2012): Again, Kettlebells (plus kickboxing for cardio)

5) SparkTime: At this point, I need to focus on freedom from sugar to get to my goals. (goal 5 is sort of the tie-in for the other 4)

::WEIGH IN::
* Goal (Weight and Body Fat): 195.0@15%
* Jan 1,2012: 204.0@22%
* Last Week: 201.4@21%
* This Week: 198.8@22%
Weight: (-2.6) Pounds
Body Fat: (+1%) as expected. Whenever I have a big gain, my scale always downs my % by 1.

I was hoping to lose a few more pounds, but I ended up eating out a couple of times the day before weighin.

Even though the body fat percentage isn't moving, I'm seeing progress in both my neck and with the belt. I'm between notches at this point'

I would like to see 197.x this Saturday.

They say that the last 5 pounds is the hardest. Let's see about the last 3.8 pounds and 7%.


::THIS WEEK::
* We track
* Kettlebells, flexibility, and kickboxing
* We review friends comments and Spark Articles about overcoming sugar addiction


::CONCLUSION::
* So for the month of January, I lost 5.2 pounds total.
* 5.2 pounds in 4 weeks.
* Two Words: "Not Bad!"....No scratch that. "Awe Some!"

Thanks SparkFriends (I love you all very much)!

- TD Out!

  
  Member Comments About This Blog Post:

JITZUROE 1/31/2012 10:55AM

    Sorry I am late importing. Have been having some health issues of my own too.
Hooray for the kettle-balling? Ha! Might suggest rolling the dice like you said, but don't roll those kettle balls UNLESS you are wearing steel toed shoes.

I agree with some of the people suggesting the SBD. I tried it out. Didn't stick to it exactly, but it REALLY did make a difference the first week alone. I was kind of blown away, and not in that Atkins diet gassy kind of way, ha!

Great job Trent!!!
Bren


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LIFESANATTITUDE 1/31/2012 3:15AM

    You keep mentioning that it's very difficult to give up sugar. Several years ago I had a lot of success on the South Beach Diet. While I am not suggesting that you follow that diet exactly, I will tell you that the first two weeks of the SB diet requires that sugar is completely eliminated. No fruit allowed however there are plenty of healthy veges on the list. It only takes a day or two to truly, truly lose the craving. If you are serious about eliminating sugar you may want to give it a shot. Here is link for a list of allowed foods on the SB Diet, phase 1.:

www.southbeach-diet-plan
.com/shoppinglist_p1.htm - Cached - Similar

You are so close! Keep up the great work!
emoticon

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SYN-CA 1/30/2012 4:17PM

    "Awwwh SUM" 5.2 Pounds in January!

Go Trent, Go!!!
emoticon

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KT-NICHOLS-13 1/30/2012 2:15PM

    ::CONCLUSION::
* So for the month of January, I lost 5.2 pounds total.
* 5.2 pounds in 4 weeks.
* Two Words: "Not Bad!"....No scratch that. "Awe Some!"

AMAZING! You must be feeling great about these stats.

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LIVELAUGHXO 1/30/2012 10:47AM

    That's great progress! January has certainly been a successful month for you! Hoping Feb. is the same!! emoticon

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SCRAP317 1/30/2012 10:38AM

    That is awesome Trent! You had an amazing January and congrats on the belt notch movement!

"Freedom from sugar addiction: Just keep getting distracted from this one. Can't seem to last more than the morning." Try having full fat dairy/cheese/nuts and stay away from grains and sugars - especially sugar-free snacks. I promise that if you stick to nothing but veggies, meats and full fat dairy for a day or two you will see a huge difference in your cravings. Remember that bananas, pineapples, and grapes are full of sugar and will throw you off. Give it a try and tell me what you think.

I know you are going to get those last pounds off and you will figure out the body fat percentage thing too - you are learning so much by experimenting. Keep up the great work!



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TOOTERFISH 1/30/2012 10:36AM

    i enjoy your updates Trent. you are doing a good job keeping track of where you are and where you're going.

In your Motivations, your first listed focus was the freedon from sugar.. you observed...
"Just keep getting distracted from this one. Can't seem to last more than the morning. " -- your comment set off an idea in my head.. because it's something i've have had to struggle with and have had to learn ways to combat it.

what if.. it isnt you who is getting distracted.. but rather, it's your food choices in the morning that are driving the cravings through the day?

have suggestions if you need them.. but really, was just sharing a thought.. maybe its something to consider.



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FITGRL124 1/30/2012 10:28AM

    I think you have had a fantastic January 2012!!!! I love the kettlebell workout - thanks for sharing!

emoticon

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And While We're on the Subject of Profile Pictures...

Tuesday, January 24, 2012

New Years Eve, I cleaned out all of my old profile pics from 2009-2011. I hit my 50 picture limit in May/June last year and recycled all of the pictures that mysteriously didn't get commented on originially. Not a lot of Ash, Dragon Chan or Coach Z fans out here in SparkLand.

I noticed something curious about all of the old ones. They were all funny. Some because they were obscure or dated, others because they just looked goofy, but all of them funny. It got me thinking. I never realized how much the part of the "funny fat kid" I had been playing (even on SP).

In real life those pictures stopped matching my self perception about the same time I first dipped below 200 back in mid 2010. I liked that they sometimes started conversations, but I've changed. It's time that the profile picks follow suit.

I enjoy life more now that I've dropped over 50 pounds (roughly 25 of them on SP). I'm more confident. I have a sense of humor, certainly, but it's just part of who I am rather than a mask I hide behind. Friends and family are enjoying me not just because I make them laugh, but for all of me. The all of me that I never really had before I lost the weight.

Back in 2009 when I hit the plateau at 225 that got me onto SP in the first place, I remember flat out saying to myself, "If I can get down to 195 there is almost nothing that I can't accomplish". I'm now a few pounds and probably a few weeks away from that. Many seemingly non-weight related areas of my life have gotten better.

Two of my motivations for this year involve wearing trunks at the beach/pool Labor Day weekend (not cargoes and a t-shirt) and a normal suit on New Years eve (not separates, an actual suit with a 6" drop).

SparkPeople recommends visual collages of inspirational pics. I usually change my profile picture twice a month. Right at the beginning and right around the middle.

My profile pictures until the end of summer will be switching between pictures of dudes wearing suits and dudes wearing either swimming trunks or athletic gear. Once summer is done, it will probably be more dudes in suits until the end of the year. We'll see.

Yes, I will probably still put in funny YouTube clips in my blog every now and again. Yes, some of my daily statuses might be weird if I'm in a weird mood (as well as page/blog comments if it's appropriate).

Funny/geeky profile pics, though? No. "Funny Fat-Kid" Trent put those up.

And he's long gone.

- TD Out!

  
  Member Comments About This Blog Post:

NANHBH 1/31/2012 1:46PM

    emoticon emoticon
Great job on the weight loss! I agree with Glazed-Donut - hot guys in suits and trunks... okay, if you insist!!
emoticon

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GLAZED-DONUT 1/24/2012 5:43PM

    Hummm hot guys in suits and trunks... okay, if you insist!! ;-) haha!
Dont lose to much of your humor, the world needs to laugh, but your right about using it to hide behind - humor as a crutch, not so good, nor all that funny.
Totally seems like you are headed in the right direction me - over 50lbs is no small task - PROPS!
Keep smiling - keep rawkin'!
Susie*
aka: Donut*
emoticon

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KRITKRIT 1/24/2012 2:11PM

    Way to clean up TD!!!!

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KT-NICHOLS-13 1/24/2012 12:57PM

    Cleaning up and out . . . I can relate. I edited my SP and FB pages not long after the first of the year came about. I am also cleaning up and out my physical spaces - home and office. We have grown a lot in our experiences in life and weight loss, we move on and all things should reflect that when the time is right.

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JUSTMI1 1/24/2012 12:04PM

  I really liked your blog......it has so much truth in it.

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FITGRL124 1/24/2012 11:43AM

    emoticon

You make me smile!!!!

I can't wait to see all of those cute profile pics that will emulate you! :)

emoticon on your loss! You continue to inspire me, my dear spark friend!

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BENNY2284 1/24/2012 10:57AM

    Congratulations on losing 50lbs! That is awesome.

My first profile picture on Spark was a goat. I was scared to show my face and for others to know that I was using the site. After a few months, I finally felt safe and put a picture of myself on the site. I never thought about how my picture reflected on how I was acting in the real world as well.

Keep up the good work!

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