Another week in the bag.

music selection:  “Poundcake” — Van Halen

weigh-in:  37 inches

I have not been making much progress on how much I’m lifting.  I am making progress on my waistline.  A few months ago, I couldn’t squeeze into a 38 inch waist pair of jeans I had bought in a fit of optimism.  Today, I am wearing them and they are loose enough I need a belt.

I liken this process to the one I followed when accumulating investment capital for early retirement.  It is a slow and long hard slog.  Often times, progress is so small it is hard to measure. But you benchmark with various milestones and by sticking to it over years, you get to the goal.  I’m thinking my goal is going to be a 34 inch waist.  I finished University at 32 inches.  I was pretty darn skinny so I think 34 would represent excellent health.

I have made a major change to my routine.  Starting Friday, I switched from regular squats to “kettlebell” squats.  It is a much fuller range of motion and pretty challenging for me at the moment.  I went down from 195 pounds to just 30.  Five sets of five reps wrung me out and left me too sore to do squats again on Monday.  Today, I upped the weight to 35 pounds and increased the activity to five sets of seven.  I plan to get up to five sets of 12 as I continue to add weight.

The kettlebell squat improves form on the regular squat. I also find it does a better job of engaging arms, chest, and TVA “core”.  I think I’m ultimately going to be a lot stronger from doing this and it certainly adds a cardio element.

I am failing on Overhead Press and Bench Press.  I’ve started going through the motion of failing and then deloading to about half my working weight and doing one more set with as many reps as I can until failure.  That is returning some soreness and sees me completing more reps before failing to get my 5×5.  I think it is an approach that takes not much more time but is going to help me build muscle to support gaining strength.  And it is nice to have at least a small change to the routine so it isn’t boring.

Devour your prey raptors!

Bro, do you even lift?

Never miss another opportunity to devour prey!

2 thoughts on “Bro, do you even lift?

  • November 22, 2018 at 7:05 pm
    Permalink

    Hey Raptor,
    Thanks for continuing to keep up the blog. I continue to enjoy your perspective on investing and life.

    Congratulations on the progress with your waist size. I think you’ve gotten the beginner gains out of the way and my advice to you is that you should now figure out what you would rather work on, i.e., losing weight or size and strength. Nothing wrong with continuing to lift while you are losing weight, but you are unlikely to gain much strength and no size. Teenagers are lucky enough to be able to do both, but you’re well past that. If you want to focus on losing weight, you can add some high intensity training or other aerobic activities and eat at a deficit. When you want to gain size and strength, focus on eating at a slight surplus with enough protein.

    You are right that being consistent will be the key in the long run, so keep up the good work.

    Reply
    • November 23, 2018 at 2:33 pm
      Permalink

      Thanks T. Sounds like good advice. I think I’ll continue to be focused on waist size and weight loss until about 175 pounds and 34 inch waist. A huge goal of mine that I’m working with my medical doctor on is getting off my blood pressure medication. Since my bp rise with strong correlation to my weight until I needed medicine at 180, we both feel pretty confident that I can throw it away at 175 or even early since my body composition will be better this time.

      Appreciate that you are a loyal reader. I invite you to sign up for the weekly (saturday) email reminder of what posted during the week!

      Reply

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