Konkorde's Log

[Konkorde]

After a false start on a thread which I can no longer edit, I put some weight on the bar today.

My goals are:
1) STRENGTH
2) Bodyfat reduction
3) Speed
4) Stamina (for events up to 30 minutes)

#1 and #2 should also increase my insulin resistance, which is very important to me. I'm not actively training #3 and #4. I'd like to be able to keep up with fit people in a 1.5 mile and 5 km run, but I don't consider myself a runner, and I know that runnnig is catabolic. So I plan to do a weekly 1.5 mile run, and allow myself a 5k no more than quarterly. I'm looking into substituting 2 km rowing for the weekly run at least every other week.

I share Rip's ambivalence about visible abdominals: I track them here becuause I use the Navy method to estimate bodyfat, which is quite high. I'd like to get rid of my gut and the fat under my chin.

Height: 6' 2" (1.9 m)
Date               Wt(lb) Ab(in)  BF% LBM(lb)
2014W19-6    179     38.6       24.3  136

Lifting:

Date            Ex  LbR S
2014W20-1 SQ 45 5  2
2014W20-1 SQ 55 5  1
2014W20-1 SQ 65 5  3

I find learning 3 new lifts at a time to be too much to think about without a coach, so I'm just adding 1 lift per session.

I weighed the bar and seems to be only 42.5 lb (19.3 kg): maybe I made a mistake, but I just marked it and I'll call it "45 lb" by convention.

[/code]Cardio:

Date            Ex  Dist Time
2014W20-2 w LISS ?  0:30:00

[Konkorde]

2014-05-12 (2014W20-1): created log. Just squats; form needs improvement.

[Konkorde]

More squats today (W20-3):
45 5r 2s
50 5r 1s
55 5r 1s
65 5r 1s
70 5r 3s

Flexibility feels better, but my technique is erratic now. But my legs felt like jelly leaving the gym, so I accomplished something. I think I'll be in a "pre-novice" phase where I'm mainly learning the lifts with incremental weight increases between sessions.

Since I cannot edit the original post, I should probably only post weekly summaries.