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  #1   ^
Old Fri, Mar-19-10, 18:41
rpavich's Avatar
rpavich rpavich is offline
Senior Member
Posts: 741
 
Plan: Atkins
Stats: 282/262/205 Male 6' 1
BF:waaay tooo much
Progress: 26%
Location: West Virginia
Default Bob's "do less, get more out of it" Gym Log...

Well...tomorrow is my first day of using my new Bowflex. I've lifted weights before, I've been a member of a gym before and quit, I've tried to walk consistently, and I just don't like it if it's a chore...


So now, I'm trying "High Intensity weight training. The idea is that muscles grow due to being asked to do more than they are able; intensity as opposed to frequency. Do less, get results. You lift a weight that you cannot lift for more than 8 or so reps. On the 8th one, you should be trying with all of your might...but unable to lift the weight...at that point, you try for 10 seconds...

It's brutal but short. (thankfully)

I'm going to do 2 times a week for about 15 to 20 minutes at a time. Big exercises, done very very slowly; 20 seconds a rep; looking to fail at about 1.5 to 2.5 minutes each exercise.

Bonus: supposedly a pound of muscle burns 10,000 calories a month...and building muscle (even a little) will change how I look no matter what weight I'm at.

I'm not looking for "Arnold in a can" but only something other than a pear body.

I'm currently at 282 and looking horrible with man boobs and a "hang over" gut....yuk.

After a month...I'll post the "side view" (maybe) to see what kind of a difference there is.

See you bright and early tomorrow!
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  #2   ^
Old Sat, Mar-20-10, 11:21
Annisme Annisme is offline
Senior Member
Posts: 160
 
Plan: LC GF
Stats: 222/212/138 Female 65 inches
BF:
Progress: 12%
Location: New York
Default

Good luck with it Bob! It sounds a lot like the Slow Burn philosphy. I've seen that be very successful for a good friend of mine.
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  #3   ^
Old Sat, Mar-20-10, 11:52
rpavich's Avatar
rpavich rpavich is offline
Senior Member
Posts: 741
 
Plan: Atkins
Stats: 282/262/205 Male 6' 1
BF:waaay tooo much
Progress: 26%
Location: West Virginia
Default

Annisme,
thanks!

In fact, i just got done with it 10 minutes ago....i can hardly type!

Here is what I did:

Lat Pulldowns with 140 lbs - failed in 4:59
Chest press with 190 lbs - failed in 1:51
Curls with 30/30 lbs - failed in 2:11
Leg Press with my own body weight and exercise ball - failed in 1:58

I can't move...I hurt!...but it's a good hurt
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  #4   ^
Old Mon, Mar-22-10, 17:19
rpavich's Avatar
rpavich rpavich is offline
Senior Member
Posts: 741
 
Plan: Atkins
Stats: 282/262/205 Male 6' 1
BF:waaay tooo much
Progress: 26%
Location: West Virginia
Default

Well,
I'm due for another workout on Wed...I'm looking forward to it....
I'm down another two lbs....only 80 to go...lol
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  #5   ^
Old Thu, Mar-25-10, 13:52
rpavich's Avatar
rpavich rpavich is offline
Senior Member
Posts: 741
 
Plan: Atkins
Stats: 282/262/205 Male 6' 1
BF:waaay tooo much
Progress: 26%
Location: West Virginia
Default

Well,
It's thursday; I worked out yesterday...It took about 20 minutes. I was winded as all get out when I was done.

I did:
Lat Pull downs]
Chest Press
Curls
Squats

All to failure...it was brutal...I just laid on the hardwood floor after the last squat and my little pug came up and licked my face while i couldn't put up resistance....

On a good note...I'm down to 280...I know it's a lot but it's 15 down....75 to go.....
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