Day Thirty-eight (M, 110207) — Change is Coming: Working Out

(Thanks for visiting my blog. If you have a blog about your experience with the 4HB program, please leave a comment with the URL and I’ll add you to my blogroll! =)


I have not be seeing the weight loss I want to see (down 13.5 pounds in 5 weeks). While my goal is still to lose weight, I be happy to change fat to muscle in the meantime/instead.  To that end, I am going to re-start going to the gym and running.

Previously, I would go 2-3 times a week and do three sets (last to failure) of:

  • bicep curls
  • lat pull-downs
  • rowing
  • military press
  • chest or incline press

That was all.  It was working pretty well but I let it slip as I focused on other things.

I’m going to change it up a bit and use Tim’s Occam’s Protocol to make it work.

  • Workout A: [1] Close-grip supinated (palms facing you) pull- down × 7 reps (5/5 count) / Yates row × 7 reps (5/5); [2] Machine shoulder press × 7 reps (5/5) / Barbell shoulder press × 7 reps (5/5)
  • Workout B: [1] Incline or decline bench press × 7 (5/5); [2] Leg press × 10 (5/5 count) / Squat × 10 (5/5); [3] Stationary bike × 3 minutes at 85+ rpm

All of these exercises will be to failure.  I’ll use the rest periods he describes, too.

I’ll toss in some myototic crunches & cat vomit exercises (A days) and kettlebell swings (B days) as well.

Once the weather gets warmer, I am going to start some short runs during the week (1-2 miles with bursts of speed for 1/2 mile or so) and longer runs on weekends (5-10 miles as feeling and circumstances dictate.

If I don’t lose weight but add some muscle, I’ll be happy. I also hope to increase my endurance and conditioning a bit.  We’ll see.

No matter what the results, I’ll definitely add tracking of my workout and results to these daily notes.  Hopefully, whether it works for me or not, you can use some of the information here to help you figure out your path to fitness.


Have I mentioned before how much I hate boiled eggs for breakfast?

I have GOT to remember to make a bunch of scrambled eggs tonight for use the rest of the week.  I’m cereal!

Breakfast: 2 hard boiled eggs, three sausage, refried beans, Monster, AGG

Lunch: Slow Carb 4 hour Body Chicken Tortilla Soup, AGG

Dinner:Taco salad (taco meat, lettuce, refried beans, black beans, salsa, tomato, avocado)

Dinner 110207

Taco salad with all the trimmings

Other stuff throughout the day: Diet Barq’s, Atkins bar, 3 Brazil nuts with some PB on them


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