The FitCast Accountability Blog (3/24/10)
I don’t know guys. We might be coming to the end of this edition of the FitCast Accountability Blog. It seems that we have some of the participants dropping out or just getting bored. To be honest, I haven’t had as much time as I would like to respond to each of the blogs individually, but hopefully the accountability is still keeping people in check. This may be the last week. We will see…
- David has made some great progress! The pictures tell the whole story.
Now to the blogs:
This week I actually couldn’t wait to get this blog posted!
So on Thursday I took what we call the PEB. It was my 1st physical exercise test for this year and the results were better than I had hoped thanks in no small part to the work I have done for this blog series.
My max effort bench came in at 178 lbs, more than 13 lbs better than my previous personal record when I was in the best shape of my life, and 28 lbs more than my previous test in 2008. My time in the mile and ½ run was 12:50, which beat my previous record best by 32 seconds (not too bad for a fat boy like me). As I had feared I didn’t improve much in my agility run, but my sit-and-reach topped out at 22 inches which to me was amazing as well.
Now I cant mention something so good, without mentioning the “ugly” as well. After that performance I did indeed have a moment of weakness, and was more than tempted to celebrate with a piece of my personal kryptonite, cheesecake. Fortunately my INCREDIBLE fiancé kept me in line and showed me the error of my ways. Without her I honestly think I might have buckled.
This week I am hoping to stay the course and on track. I have to spend a few days at a training center which I know from personal experience has a world class cafeteria and workout center, and being away from some of the distractions of normal life at work should allow me to focus even more on the areas I want to work on in my life. And, with no TV at this center, I should get caught up on the “FITCASTS” I have backing up on my iPod.
Thanks to all for your support and see you next week.
Thanks for reading.
Mea culpa – MIDPOINT EVALUATION – Fitter YES, Fatter, About the Same. The storm that hit the country this last week did particular bad damage to the area I live in. Not quite as bad as when a tornado came through (Stamford, CT) four years ago and a large tree fell and sliced my wife’s Honda Pilot in half, but close. No power for over five days, no internet, phone or cable, and a large oak tree came down perfectly across the only road leading out of the complex I live in, so no car movement to leave the affected area. Kevin kindly gave me a pass on my blog for last week, but the stress of the storm and some other marital issues led me to test Tom Venuto’s tenets on “Emotional Eating”. Also, although we were car bound, we could walk to a convenient IHOP that was quick to solve our fridge cleanout issue due to lack of refrigeration.
The distraction of the storm put my eating plan on hold, and if I had a stronger constitution probably could have stuck closer to plan, but after a while, I was not strong enough and rolled over, especially with the offer of all you could eat pancakes. My weight held pretty steady, without any improvement, and I did discover I could work out by Coleman lantern light but my treadmill was not cooperative. I did some outside walking and got to know all the neighbors better, because all of us could not exit the area due to the tree issue. The storm receded and the clean-up crews returned to get rid of downed wires and transformers, and on Friday cable and internet access was resumed.
The only other thing to report is my third cortisone shoulder injection. The day I get the large dose, my shoulder “pings” somewhat and I experience what might be described as a roid rush. But it seems to allow me to workout within limits that minimize pain and discomfort and put off the inevitable surgery that will take me over six months to recover from . . . buying some time.
This was one hell of a week for me. It started out with my beloved 6 year old ferret, Kane, unexpectedly taking a turn for the worse and I had to put him to sleep. That pretty much made my week suck eggs. So, it kinda passed by in a haze and I just kinda was on auto pilot this week.
Something I’ve realized, but never really done anything about, is how truly terrible my posture is. Last week was a big eye-opener – sitting and waiting for delayed flights, sitting through endless meetings, sitting at our booth to field questions, sitting at dinner with clients, sitting, sitting, sitting…. Always hunched over something, whether it be a laptop, notepad or a plate of food – and CONSTANTLY fidgeting to get comfortable.
I did some light research on a few sites (the best one was probably: http://www.exrx.net/Kinesiology/Posture.html ) and it really concerned me. I try to really focus on good form when I lift – often sacrificing the weight I use – but it rarely crosses my mind to focus on good “form” when sitting in a chair or how I stand. A few of the site I came across had exercise recommendations for improving posture, and I plan on incorporating a few on my off days. If Kevin or Doc Fass have any further recommendations I’m all ears.
As far as the training goes, this week was like night and day compared to last week. Six of my friends and I all took Thursday and Friday off and watched NCAA hoops pretty much non-stop from 11am Thursday morning until Sunday night. I managed to get into the gym Tuesday night and then early Thur., Sat. and Sunday – and proceeded to eat like a king every day. We grilled nearly every meal, I managed to only drink 1 beer the entire stretch – no small feat considering the crowd.
I hit a PR in the back squat, doing 225lbs for 6 reps. 8 is my target going forward, but considering the most I had ever done prior to that was 205 for 5 I was shocked at how “easy” it came. I probably should have tried it awhile ago. As dumb and egotistical as it sounds, it feels cool to have two plates clanking around on each side.
And now for something completely different… I have been on a zombie binge lately. I have read World War Z and The Zombie Survival Guide both by Max Brooks. Both are recommended, the Survival Guide is more for laughs and WWZ is a pretty neat collection of war stories from various survivors of the Zombie apocalypse. I watched both versions of The Dawn of the Dead. The 2004 was cheesy but entertaining and the 1978 version was ultra cheesy and awesome. I also rented Zombieland this weekend as a distraction from 96 hours of college hoops, I loved it.
If anyone has any recommendations on zombie movies or books to check out please let me know!
I forgot to mention last week that I officially got under 210 pounds, weighing in at 209.5 last Monday morning. Today (Monday, March 22nd), I weighed in at 207, so I am very pleased with that – especially since I was out of town all weekend. We went to my parents’ house, and that usually means I gain a pound or two since my mom is such an awesome cook. She always makes healthy food, but I usually just eat way too much of it. I managed to stick to my plan this time, though, in large part because I knew I had to weigh in and take pictures of myself this morning. So there is definitely something to this whole accountability thing. Anyway, here’s the rundown on my training and nutrition:
Here are some more half naked pictures. No real change, but that’s not the end of the world I suppose. I’m just looking forward to getting home and staying there for a while so I have access to the equipment I need.