Today's Stats:
210.4 lbs (new low) 25% BF

Eating very high fat, restricted calories - mostly avocados, with minor amounts of cheese, sausage, and cottage cheese. I'm losing weight nicely - about 2lbs/week recently.

However I'm not sure if I'm changing my composition - I seem to be consistently around 25% BF. Losing weight is not my goal. Losing FAT is the goal.

Shoulders, Abs

All of these, back to back
Military press 90x7(fail) 70x7,8,8
Front Raise 15x10,10,5,5
Lateral Raise 15x10,10,5,5
Rear lateral raise 20x10,10,5,5

DB upright row 30x10,10,10
Landmine rotations 25x5,5,5,5,5,5

Arnolds 20x6,7 (failing)

Ab roller thingie 10,10

Time and intensity
29 min, 149 BPM

No stats today.
Didn't feel like getting on the scale.

Having a rough bout with insomnia due to coming off night shift. Now I have to work an unscheduled day shift immediately afterwards... tired.

We will see about exercise.

Today's Stats:
212 lbs 25% BF
Arms a little later

Edit: Did them. Didn't feel like it, but got it done.

Circuit 1
21s 25, 25,25. You really can't use a lot of weight on this because your biceps are under tension for a long time.
Bench Press 130x10,10,10 - used the big plates!

Circuit 2
Hammer Curls 20x10,10,10
Skull Crushers 55x10,10 50x10

Circuit 3
Cross-Face Extensions 20x10,10,10
Dumbbell Curls 15x10 20x10,10

Circuit 4 (wrists)
Wrist Curls 20x10,10,10
Reverse Wrist Curls 10x10,10,10

Time and intensity
25 min, 139 BPM avg.

No stats today - also a scheduled day off the iron.

I'll see about getting cardio in on the stairs at work, or maybe some One arm Dumbbell Clean and Press.

Haven't done that one in a while, and it's really good overall core, cardio and whole body exercise. Not that stair climbing isn't!!!

Cardio

One arm Dumbbell Clean and Press 30x10,10,10,10

Elliptical
12 min, 1.5 miles at resistance 3

One arm Dumbbell Clean and Press 30x5

Time and intensity
23 min. 159 BPM

Today's stats:
211.8 lbs 24.5% BF

Empire state building climb 1576 stairs. Up and down my two flights 51 times, two stairs at a time.

Time 35 min even, Avg heart rate 155.

Today's Stats
212.8 lbs 21.5% BF

I had drank two 16 oz (one pint) energy drinks before I got on the scales.

"A pint's a pound the world around", so I'm taking 2 lbs off that weight this morning, for 210.8 lbs today. At least I'm being honest about my dishonesty.

Since I am being honest, I ate a couple of donuts yesterday that a vendor brought in to work. Immediately, my guts began to churn and gurgle. It felt like a pack of hyenas pounced on those refined carbs and started howling and fighting over them. Not a good feeling.

Yesterday should have been back and chest day, but work was packed with activities, so I cut myself a little slack after work. Spent the workout time with the family instead. Still did cardio though, so there's that.

Edit:
Back and Chest in the evening
Bench Press 130x10,10,10
Cable Pulldown 120x10,10,5,5 (new high weight)

Bent over row 80x10,10,10
Incline Flyes 30x10,10,10

Plate shrugs 45x20,20,20

Ab roller 10,5 I did them slow, and all the way to the floor - so I don't feel too bad about doing half of the normal number.

Time and intensity:
22 minutes, 134 BPM

Today's Stats
213.4 lbs - up 3lbs from my low 24.4% BF

A little cardio - no stairs because today is leg day - when I get home after work.

One arm dumbbell clean and press 30x10,10,10,10,10 (each arm)

Went until I was having a lot of difficulty pressing it overhead. Shoulders were getting pretty spanked after 50 reps. (Also shoulder day is tomorrow)

Time and intensity - nothing to write home about
13 min 145 BPM

Took a little Super Bowl and World of Warcraft breather, but I'm back. There is absolutely no synergy between fitness and gaming!!

This is very sad. Back on track with diet and exercise again.

I'm afraid to get on the scale right now. Maybe in a week!

Bench Press 130x10,10,10
Lat Cable Pulldowns 120x10,10,10

Landmine Rows 45x10,10,10
Incline Flyes 30x12,12,12

Plate Shrugs 45x15,15,15,15
Pullovers 50x10 60x10,10

Decline weighted situp 5x30... and felt mild tearing in the abs.
Flat weighted situp 30x10,10,10

Plate side bends 45x15,15,15

Time and intensity:
32 minutes, 146 BPM avg

Edit:
Cardio
20 trips up my two flights of stairs at work
Time and intensity
12 min, 150 BPM avg.

Also poking enormous icicles off the cooling tower. Hugely cardio intensive. 15min x 3

Today's Stats:
212.8 lbs (not as bad as I had feared) 26.3% BF
I really must quit sabotaging myself with carb binges.

Legs, Butt

Circuit 1 (went easy on the weight, but a little higher in the reps to compensate)
Barbell Squats 90x12,12,12,12
Good Mornings 90x12,12,12,12

Circuit 2
Deadlifts 140x10,5,5,10
Single calf raise 10,10,10,10

Circuit 3
Leg Extensions 85x10 70x1,100
Hamstring Curls 60x10 45x10,10

Circuit 4
Weighted Glute Bridge (feet and knees together) 30x10,10,10
Weighted Glute Bridge (feet and knees spread apart) 30x10,10,10

Lying side leg lift With10lb ankle weightx10,10,10

Time and Intensity
34 min, Avg Heart Rate 145

A little light with the iron, but I will pick it back up.


Edit
Cardio
30 trips up my two flights of stairs at work
Time and intensity
20-1/2 min, 154 BPM avg.

Ignore this post. It's an oopsie!

Today's Stats:
211.8 (within a pound of previous low!!!) 25.7% BF

Working nights - Last one tonight. Had to get up early, the snow is a mess - maybe 6" deep fresh snow. Need to plow my driveway and a couple of close neighbors.

Hopefully time to exercise afterwards before getting showered up for work.

Yep - Shoulders, Abs

All of these, back to back
Military press 80x10 60x10,10
Front Raise 15x5,5 10x5,10,5
Lateral Raise 15x5,5 10x5,10,5
Rear lateral raise 20x5,5 15x10,5,5

DB upright row 30x10,10,10

Ab roller thingie 5,5,5,5,5,5

Landmine rotations Bare barx10,10,10

Shoulder finisher
Arnolds 25x10 20x10,10


Time and intensity
28 min, 144 BPM

Edit:
Cardio at 2:30 AM
30 sets of two flights of stairs

Time and intensity
20 min, 149 BPM avg.

Time for an update. Good news and bad.

Great news on today's stats:

207.6 lbs, 23.5% BF. This is the lowest I've been in a long time, and as of today I am no longer obese according to the BMI.

I've been doing cardio - stairs at work, mainly.

The bad news is that I've not been lifting. I'm happy and sad, both.

I think I've re-discovered a fundamental truth that bodybuilders have known for a long time: You can shed fat effectively, or you can build muscle effectively, but you cannot do both at the same time. They call this "cutting" and "bulking".

I never intended to "bodybuild" - as in competition, so I figured effectiveness didn't matter much, as long as I made steady progress on both. Well I did get progress on both, and then that progress came to a halt for a couple of months. So I took a break from busting my butt and just went keto with low calorie intake.... and look what happened!

I suspect the muscle I've added since October has been helpful in burning off some of the fat. But mostly it's probably just the energy required to stay alive that's doing the burning - Circulation and breathing, really.

Anyway, I've found a process that seems to be working, so I'll stick with that until I've moved from overweight to normal weight. Then we will pick up again with increased protein and lifting. Put on the good weight - muscles!

...and I'm back. Up 4-ish lbs. (212 this morning).

Winter blues came and got me toward the end. Too much snowfall, darkness, and gloomy overcast sky. It's better now that we have daylight savings and more than 9-10 hours of daylight.

Cardio
26 trips up and down my two flights of stairs. 1/2 an Empire State Building run.

Time and intensity:
16:35 and 153 avg heart rate.

Cardio

2 flights x 30 trips up and down, 2 stairs at a time.

Time and intensity
20 minutes, 152 BPM