Fiddleman

Added 60 pull-ups today by completing above run, piston and pull-up workout in 16 min. I started using my lats much more today and found pull-ups were much easier and powerful than trying to use traps, delts and biceps.

Found this resource today: http://www.beyondstrengthperformance.com/wp-content/uploads/2012/01/The-Pull-up-Manifesto6.pdf Any title that has manifesto in it has to be good, right? I've just skimmed it as just found it a few minutes ago and will read it tonight. Off to do my workout now! Pull-ups, here I come.

If you mean the two on pull-up virtuosity, here they are: Part I- http://journal.crossfit.com/2012/01/pullupvirtuosityp1.tpl Part II- http://journal.crossfit.com/2012/02/pullupvirtuosityp2.tpl I learned quite a bit from these. A lot.

Today's workout has sets of 12 pull-ups. I am going to do my best to do 12 in a row. Deadlift 10-10-10-8-6 50%-60%-65%-75%-80% then 5 Rounds for Time: 400m Run 12 Alternating Pistols 12 Pullups I've also considered trying the dead lifts barefoot today. First time. While I am not sure how well this works for me, I have read it works for a lot of others, including the really great lifters of past.

OK, OK - I am getting a consensus here. for me, I just eat 5-6 and am good. This is different behavior then pre surgery where I would be eating the whole package. And yes, raw almonds are definitely healthier for you and still very good. However, these mocha almonds would definitely not be the worst thing you could have for a snack.

Yes, that is most likely water being drawn into the muscle to assist the rebuilding of muscle fiber.

I revel in the extra sniff time myself!

yes, I see that message. However I still do not know what happened to a message sent earlier today and one to the same member in last 2 weeks. It could be that I mistyped the username (please do not mention publicly). However, if i did,BP just silently ignored my mistake. It would be good to have an error message in this case.

Agree with a lot of CBT remarks. It does not really help with protein synthesis (building muscles), but helps with having an optimal workout and recovery. I have a good set of muscles now, but I cannot directly attribute it to the aminos.

I got the results this afternoon (fast!). Every result is within range except folate and b12. Both are on the high side and out of range. Not too concerned about b12 as I take supplementation on that and always get high results. However, I will need to research what high folate is about.

http://www.bluediamond.com/index.cfm?navId=704 You ever tried these? They are really good. My wife went on a recent trip and came back with these. 160 calories for 1 oz from a little sugar and good fat. 6 G Protein. A good little snack. They can be addicting if you like mocha flavor.

no, I have not used the BSN Aminox, but am using the ON Amino Energy for pre work out and the xtend for post workout. Both are working out really well for me. I like using amino acids powders a lot more than the typical pre workout powders because my body seems to assimilate them better than the pre workouts, they improve stamina \ endurance and I am never sore the next day no matter if I am performing max PR, a lot of lighter reps or a combination of the two. Never. BSN Aminox might be good as I liked their Syntha 6 Protein in the recent past (since shifted to ON hydro builder powder). It has a lot of good reviews: http://reviews.bodybuilding.com/BSN/AMINOx I like that the BSN Aminox comes in a lot of flavors (I like watermelon), has 10 g BCAA per serving and zero calories. Fairly comparable to the xtend that BTB and I use. The only thing I do not really like about BSN Aminiox based upon reviews is that it has a lot of dyes (xtend has dyes too) and some carbs (from sugar according to label. Xtend has 0 carbs). I know you did not ask, but also consider a good fish oil, beta-analine for less fatigue during workouts (takes about a month to load) and a good monohydrate creatine (takes 1-2 weeks to load) for better protein synthesis. I use the NOW brand for beta-analine and monohydrate creatine, but there are lots of other good brands out there.

I added another good contribution to my personal January fitness challenge of being able to do 50 unassisted pull-ups. The workout I did had 100 chest 2 bar pull-ups in it. I completed them in sets of 10 for 10 rounds and did each set unassisted and fairly quick. Each round had a 250 m sprint, 10 chest 2 bar pull-ups, a set of 4 115# push press, a set of 8 burpees over the bar (we set the push press barbell down and each burpee move was completed as a jump over it), another set of 4 115# push presses and a set of 6 ring dips. Glad that I am getting practice on pull-ups in the context of a workouts!! I want to be able to get past more than 10 in a row though.

Personal conversations after jan 3, 2014 seem to not be recording in my list of conversations or conversations I start are not making it to recipient. Not sure if this is just my account or a general problem and thought it would be best just to post a thread about it here in assistance. Are others having this issue? I see the problem when using both IPad and android BP applications. It happened to me 2x so far.

Great job Georgia! I know how hard you have worked following the 5:2 program. And it has paid off in spades!!

Hi Curvy - thanks! Yes, I am doing well. Thanks for asking! This is actually my 12 month post op blood work done at 18 months. I got a little busy in the last 6 months so kept putting the blood work off. Can you believe it? 18 months already! Time flies when we are having fun enjoying life!

There was a vampire working in the clinic today because they took 10 large vials of blood for doing a WLS full lipid, vita, endo, etc panel review. The lab nurse was kind of surprised actually. I was so hungry because the clinic did not open until 9 am and last meal was 9 pm night before. If someone touched me with a feather, I think I would have passed out right there. Lol. Did they take that much blood from you on your reviews? I half expected the flow to stop after 5 vials, but no, it kept flowing. Honestly, I think they were taking extra for some research or something.

I wish fluff! Keep dreaming about a sports massage to take away the aches and pains of working out, but, alas, out of budget for now. I will be sticking to the "poor mans" massage. That is, rolling on my roller, mashing it up with my lacrosse balls and stretching with the rogue bands and yoga poses. And taking my 5g daily fish oil. I am surprised at how much we can therapeutically heal ourselves with the right knowledge and experience. Mobility, mobility, mobility. So important...

Yay globe! Keep up the praise reports.

Seela- are you able to do a little workout at the beginning of the day instead of the end of the day? This will also help you with energy through the day. I used to be the same as you with being exhausted at the end of the day and always finding a reason to not workout (by the way, spending time with kids is a good reason). Eventually I started doing all my workouts after work at the same time, month after month. This is 4 pm for me because I start work at 5:00am. It became habit after a while. Now it is just part of the day, like eating dinner with my wife at 7:30 pm. It took me a while to work up to my current exercise commitment of 1.5-2 hours a day (not continuous - there are 4-5 different sections to the workout). I usually put in another 3-4 hours of work at home later in the evening so 12 hours is average on a given day. I did the 2 hour commute thing for most of my career until about 2 years ago. It probably contributed to my obesity back then. Now that I work from home, I hope this can continue because commuting is such a headache. I think after a while, you will find putting your health first puts everything in your life in perspective.

Seela- you might find it easier to allocate smaller time blocks during the day such as 15 minutes here and 15 minutes there. 15 minutes is just enough time to benefit from the exercise and may work better until you are able to time manage larger time blocks. Also, as you spend more months working out, there is less and less of a reason to not workout and it gets easier. I think the key is to identify a plan that will work for you and then adapt it as you are able to.

Here is roughly my activity plan post op. My starting weight was 360 and my current weight is 180 with roughly at 16% body fat. Week 1-6 : walking up to 3x a day. Started walking a block first day home and progressed to 1-2 hour walks with my dog. I did one hike @ week 3, but I serious regret doing it because it nearly sent me to er from dehydration. Month 1-4: more walking and ellyptical for up to 45 min. Month 5-7: started running on my treadmill. Worked up to 20 miles a week. Did different types of running like distance, speed and HIIT every week. I was able to do a 18 minute 5 k and a 37 minute 10 k at my fastest. I averaged 22 minute 5 k and 55 min 10 k. Rarely did more then 10 k in a single run, but z few times did 15-20 miles. Long endurance running is not really my interest. All the power to those that enjoy running 1/2 marathons and marathons. Month 8-14: personal training cross fit 2x a week, a video series called "you are your own gym" (completed 2x from beginner to advanced). Continued to do some 5k and 10 k running, but focus switched to sprinting shorter distances up to 1 mile at a time. My best mile time is 4:55. I average 5:30 mile when I run for time now. Started my first weight training at this time. Month 9-18: open gym cross fit 5-6 days a week. Started with 3x a week and now do 5-6x a week. I do Olympic and power lifting daily and also a high intensity metabolic conditioning workout that pushes you to the wall like nothing else. These types of workouts keep me fit and mentally interested. There is also the social aspect of working out with friends on a daily basis that I enjoy. It is how I socialize currently. You can see my activity levels are definitely following a progressive pattern. This is the ideal way to do it, to grow a little every day by doing more and becoming more skilled. The reason why I started cross fit at month 8 is because pure cardio was wasting away my muscles. That simply would not do for a guy of my age. Today I am not only at my ideal weight, but have an athletic body fat percentage and build. It was not until I started open gym at cross fit that I was able to achieve this. Listen to your body and fuel it with the right food choices, Water and supplementation. The sky and your mind is the limit.

that's a good point. I usually eat the same thing, even on off days. Maybe I should lighten up the carbs a bit on off days. Don't know. The muscles need the carbs to regenerate glycogen and that occurs when you are not working out...

2 sessions in 1 day?

It took 80# before my relatives noticed anything. I mean, really?