Day #178

9 Comments

7-DAY RUNNING, BLOOD GLUCOSE LEVELS
Day Level Metformin
Wednesday 83 000mg – 000mg
Tuesday 124 000mg – 000mg
Monday 82 000mg – 000mg
Sunday 97 000mg – 000mg
Saturday 87 000mg – 000mg
Friday 80 000mg – 000mg
Thursday 83 000mg – 000mg

10 days without having taken any medication. Dropped back down today; it appears as though my system is working properly πŸ™‚

TODAY’S WORKOUT
Movement Weight Sets Reps Description
Morning Routine
Pull-Ups 140 4 12 wide grip, weight-assisted
Bent Row 180 4 8
High Rows 180 4 12 Squeeze
ISO Pull Downs 180 4 8
Seated Row 180 4 8 Top grip
Cable Seated Row 120 4 8 Close Grip, no lumbar movement
Hyperextensions 40 4 12 Body in a line
Stationary Bike Level 6-9 1 20 mins Increase level every 5 mins.
Evening Routine
AB Coaster 50 4 30 Superset w/crunches
AB Crunch 95 4 30 Superset w/coaster
Stationary Bike Level 6 1 20 mins 10# dumbbells at 1/2 curl: 1min down, 1min up
Stationary Bike Level 6-9 1 20 mins Raise level every 5 mins.

Back for the morning routine; Abs for the evening routine.

TODAY’S NUTRITION PLAN
Time Amount Description
Pre-workout 12 oz. Protein shake EAS premix
Post-Workout 16 oz. Protein shake w/flax seeds and chlorella
Mid-Morning 1 1/2 oz. Beef Jerky
Lunch 1 cup Cocoa Roasted Almonds
Mid-Afternoon 1 1/2 oz. Beef Jerky
Pre-Workout 16 oz. Protein w/blueberries and flax seeds
Post-Workout 16 oz. Protein shake

Another hard morning workout today, couple with a long workday has me exhausted. πŸ™‚

Please check my latest results πŸ™‚

And my latest photos πŸ™‚

Day #177

5 Comments

7-DAY RUNNING, BLOOD GLUCOSE LEVELS
Day Level Metformin
Tuesday 124 000mg – 000mg
Monday 82 000mg – 000mg
Sunday 97 000mg – 000mg
Saturday 87 000mg – 000mg
Friday 80 000mg – 000mg
Thursday 83 000mg – 000mg
Wednesday 96 000mg – 000mg

9 days without having taken any medication. A little high this morning, I ate a few pieces of watermelon very late (about 11:00pm), so this wasn’t the typical fasting test. I’ll view this as a test; it should be down throughout the day and definitely by in the morning.

TODAY’S WORKOUT
Movement Weight Sets Reps Description
Morning Routine
Dumbbell Side Raises 20 4 12 Superset w/Seated Dumbbell Press
Seated Dumbbell Press 35 4 6 Superset w/Dumbbell Side Raises
Rear Delt Rows 95 4 12 Superset w/Individual Shoulder Press Machine
Individual Shoulder Press 50

60

70
1

1

2
6

6

6
Superset w/Rear Delt Rows
Dumbbell Seated Front Raises 15 4 12 Superset w/Seated Shoulder Press
Seated Shoulder Press 95

105

115

125
1

1

1

1
6

6

6

6
Superset w/Seated Front Raises
Dumbbell Front Shrugs 80 4 8
Seated Shrugs (machine) 180 4 8
Stationary Bike Level 6-9 1 20 mins Increase level every 5 mins.
Evening Routine
AB Coaster 50 4 30 Superset w/crunches
AB Crunch 95 4 30 Superset w/coaster
Stationary Bike Level 6 1 20 mins 10# dumbbells at 1/2 curl: 1min down, 1min up
Stationary Bike Level 6-9 1 20 mins Raise level every 5 mins.

Shoulders for the morning routine; Abs for the evening routine.

TODAY’S NUTRITION PLAN
Time Amount Description
Pre-workout 16 oz. Protein shake w/flax seeds and blueberries
Post-Workout 16 oz. Protein shake w/flax seeds and chlorella
Mid-Morning N/A N/A
Lunch 4 oz. Salmon
Mid-Afternoon 1 cup Cinnamon Roasted Almonds
Pre-Workout 16 oz. Protein w/blueberries and flax seeds
Post-Workout 16 oz. Protein shake w/flax seed and chlorella

Really worn out from the morning workout today; that shoulder routine with all the supersets was a killer. It’s a good kind of hurt though πŸ™‚

Please check my latest results πŸ™‚

And my latest photos πŸ™‚

Day #176

2 Comments

7-DAY RUNNING, BLOOD GLUCOSE LEVELS
Day Level Metformin
Monday 82 000mg – 000mg
Sunday 97 000mg – 000mg
Saturday 87 000mg – 000mg
Friday 80 000mg – 000mg
Thursday 83 000mg – 000mg
Wednesday 96 000mg – 000mg
Tuesday 89 000mg – 000mg

8 days without having taken any medication. πŸ™‚

TODAY’S WORKOUT
Movement Weight Sets Reps Description
Morning Routine
Bench Press – Incline 45

135

155

165

175
1

1

1

1

2
15

8

6

4

2
Bench Press – Horizontal 135

155

185

205

225
1

1

1

2

2
8

8

4

2

2
Bench Press – Decline 90

140

160

180
1

1

1

2
12

10

8

8
with bands attached
Dips 110 4 8 Superset w/pec deck
Pec Deck – seat high, low grip 115 4 12 Superset w/dips
Deadlift 135

225

275

315

350
1

1

1

2

1
8

6

4

2

1
Start height of bar is 5″
Stationary Bike Level 6-9 1 20 mins Increase level every 5 mins.
Evening Routine
AB Coaster 50 4 30 Superset w/crunches
AB Crunch 95 4 30 Superset w/coaster
Stationary Bike Level 6 1 20 mins 10# dumbbells at 1/2 curl: 1min down, 1min up
Stationary Bike Level 6-9 1 20 mins Raise level every 5 mins.

Chest and deadlift for the morning routine; Abs for the evening routine.

TODAY’S NUTRITION PLAN
Time Amount Description
Pre-workout 12 oz. Protein shake – EAS premix
Post-Workout 16 oz. Protein shake w/flax seeds and chlorella
Mid-Morning N/A N/A
Lunch 1 cup Cocoa Roasted Almonds
Mid-Afternoon 3 oz. Beef Jerky
Pre-Workout 16 oz. Protein w/blueberries and flax seeds
Post-Workout 16 oz. Protein shake w/flax seed and chlorella

Really feeling great after posting a 1 pound loss; off metformin and great workout results.

Please check my latest results πŸ™‚

And my latest photos πŸ™‚

David IS Weighing In, August 29, 2011

33 Comments

WELL! Only a 1 pound loss over the last 2 weeks, but this included over 8 days of vacation with family, old friends and some nice new friends. I am extremely satisfied with the weight loss results … enough so that I am setting an interim goal to be at 195 or below by Halloween (October 31 for those international followers). This is 9 weeks from today and will require a average loss of 2 pounds per week.

In addition to weight loss goals for phase II, I set some strength goals as well; they are listed below. You’ll notice that I have already achieved the deadlift goal; however this is starting the bar at 4″ higher than normal. All things considered I believe I’ll achieve all of these goals by the end of phase II (though the squat does intimidate me somewhat).

I am most excited about my blood glucose levels. I only test once a day (first thing after I get up in the mornings), and the glucose has been below 100 for 8 days without my taking any medication. I will continue the checks each morning, but I truly believe I have it under control.

Perhaps my greatest satisfaction is knowing I have found the appropriate lifestyle for me. I don’t experience hunger very often; I love the foods that I eat, and they are great for me; I enjoy the physical activity (both in the gym and outdoors), and through this medium (wordpress) I have been introduced to a super support network of people and information.

A heartfelt THANK YOU! to all who have been following and commenting πŸ™‚

WEEK DATE WEIGHT WEEKLY CHANGE TOTAL LOSS WEEKLY AVG.
Start 03/07/11 289
25 08/29/11 214 -1 -75 -2.00 ph II avg
24 08/22/11 skip skip skip
23 08/15/11 215 -2 -74
22 08/08/11 217 -4 -72
21 08/01/11 221 -3 -68
20 07/25/11 224 -4 -65 -3.25 ph I avg
19 07/18/11 228 -1 -61
18 07/11/11 229 +1 -60
17 07/04/11 skip skip skip
16 06/27/11 228 +2 -61
15 06/20/11 226 -2 -63
14 06/13/11 228 -3 -61
13 06/06/11 231 -5 -58
12 05/30/11 236 -4 -53
11 05/23/11 236 +1 -49
10 05/16/11 239 -1 -50
09 05/09/11 240 -5 -49
08 05/02/11 245 -2 -44
07 04/25/11 247 -6 -42
06 04/18/11 253 -5 -36
05 04/11/11 258 -2 -31
04 04/04/11 260 -5 -29
03 03/28/11 265 -5 -24
02 03/21/11 270 -4 -19
01 03/14/11 274 -15 -15

PHASE II DETAILS/GOALS
Start Current Goal
Body Weight 224 214 175
Bench Press 225 225 265
Dead Lift 185 350 350
Squat 90 90 265
Military Press ? ? 175
Shoulder Press – Seated ? ? 175

Here are my lastest photos from August 03, 2011

Day #175

6 Comments

7-DAY RUNNING, BLOOD GLUCOSE LEVELS
Day Level Metformin
Sunday 97 000mg – 000mg
Saturday 87 000mg – 000mg
Friday 80 000mg – 000mg
Thursday 83 000mg – 000mg
Wednesday 96 000mg – 000mg
Tuesday 89 000mg – 000mg
Monday 96 000mg – 000mg

ONE FULL WEEK without having taken any medication. πŸ™‚

TODAY’S WORKOUT
Movement Weight Sets Reps Description
Morning Routine
AB Coaster 40 4 25 Superset w/crunches
AB Crunch 95 4 25 Superset w/coaster
Stationary Bike Level 6 1 20 mins 10# dumbbells at 1/2 curl 1 min up x 1 min down.
Stationary Bike Level 6-9 1 20 mins Raise level every 5 mins.
Evening Routine
AB Coaster 40 4 25 Superset w/crunches
AB Crunch 95 4 25 Superset w/coaster
Stationary Bike Level 6-9 2 20 mins Raise level every 5 mins.

Abs for the morning routine; Abs for the evening routine.

TODAY’S NUTRITION PLAN
Time Amount Description
Pre-workout N/A N/A
Post-Workout 16 oz. Protein shake w/flax seeds
Mid-Morning N/A N/A
Lunch N/A N/A
Mid-Afternoon N/A N/A
Pre-Workout 16 oz. Protein w/ flax seeds
Post-Workout 16 oz. Protein shake w/flax seed and chlorella

Still feeling great about everything and looking forward to tomorrow’s weigh-in. I’m doubtful I’ve lost weight over the past 2 weeks, but I know my body is tightening.

Please check my latest results πŸ™‚

And my latest photos πŸ™‚

Day #174

10 Comments

7-DAY RUNNING, BLOOD GLUCOSE LEVELS
Day Level Metformin
Saturday 87 000mg – 000mg
Friday 80 000mg – 000mg
Thursday 83 000mg – 000mg
Wednesday 96 000mg – 000mg
Tuesday 89 000mg – 000mg
Monday 96 000mg – 000mg
Sunday 98 000mg – 250mg

Today is the 6th day without having taken any medication. πŸ™‚

TODAY’S WORKOUT
Movement Weight Sets Reps Description
Morning Routine
AB Coaster 40 4 25 Superset w/crunches
AB Crunch 95 4 25 Superset w/coaster
Stationary Bike Level 6 1 20 mins 10# dumbbells at 1/2 curl 1 min up x 1 min down.
Stationary Bike Level 6-9 1 20 mins Raise level every 5 mins.
Evening Routine
Tricep Extensions 90 4 12 Using rope handles; superset w/pull-ups and tricep push-ups.
Pull-ups 100 4 6 superset w/tricep push-ups and tricep extensions
Tricep push-ups BW 4 15 superset w/pull-ups and tricep extensions
AB Coaster 40 4 25 Superset w/crunches
AB Crunch 95 4 25 Superset w/coaster
Stationary Bike Level 6-9 2 20 mins Raise level every 5 mins.

Abs for the morning routine; Abs and triceps for the evening routine.

TODAY’S NUTRITION PLAN
Time Amount Description
Pre-workout 16 oz. Protein shake w/banana and flax seeds
Post-Workout 16 oz. Protein shake
Mid-Morning 1 cup Cinnamon Roasted Almonds
Lunch N/A N/A
Mid-Afternoon 3 oz. Beef Jerky
Pre-Workout 16 oz. Protein w/banana and flax seeds
Post-Workout 16 oz. Protein shake w/flax seed and chlorella

Still feeling great about everything!

Please check my latest results πŸ™‚

And my latest photos πŸ™‚

Day #173

4 Comments

7-DAY RUNNING, BLOOD GLUCOSE LEVELS
Day Level Metformin
Friday 80 000mg – 000mg
Thursday 83 000mg – 000mg
Wednesday 96 000mg – 000mg
Tuesday 89 000mg – 000mg
Monday 96 000mg – 000mg
Sunday 98 000mg – 250mg
Saturday 89 000mg – 250mg

Today is the 5th day without having taken any medication, and the morning glucose level continues its decline. πŸ™‚

TODAY’S WORKOUT
Movement Weight Sets Reps Description
Morning Routine
AB Coaster 40 4 25 Superset w/crunches
AB Crunch 95 4 25 Superset w/coaster
Stationary Bike Level 6 1 20 mins 10# dumbbells at 1/2 curl 1 min up x 1 min down.
Stationary Bike Level 6-7 1 10 mins Raise level every 5 mins.
Evening Routine
Single-arm dumbbell Curls 25

30

35

40

35

40
1

1

1

1

1

1
10

10

10

8

9

6
Hammer Curls 35 4 10
Push-ups BW 4 20 superset w/hammer curls
AB Coaster 40 2 25 Superset w/crunches
AB Crunch 95 2 25 Superset w/coaster
Stationary Bike Level 6-9 2 20 mins Raise level every 5 mins.

Abs for the morning routine; Abs and biceps for the evening routine.

TODAY’S NUTRITION PLAN
Time Amount Description
Pre-workout 16 oz. Protein shake w/blueberries and flax seeds
Post-Workout 16 oz. Protein shake w/flax seeds and chlorella
Mid-Morning N/A N/A
Lunch 3

3
Boiled eggs

Dill pickles
Mid-Afternoon 3 oz. Beef Jerky
Pre-Workout 16 oz. Protein w/blueberries and flax seeds
Post-Workout 16 oz. Protein shake w/flax seed and chlorella

Still feeling great about everything!

Please check my latest results πŸ™‚

And my latest photos πŸ™‚

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