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Old 02-04-2013, 11:57 PM   #3161
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Originally Posted by Squatter View Post
CARDIO/CORE/WEIGH-IN

Weight: 226.5
Down 3.0 lbs this week.
Down 8.5 lbs in 3 weeks

People are starting to notice the weight loss. It's a bit too fast of course, but I have increased food intake and it's still melting off. I am on IF with a 7 hour feeding window. Diet is gluten-free of course, and is almost grain-free. It is also squeaky clean. (Clean to me means food in it's most natural state).

At any rate, only 20 lbs or so to go.

Cardio
25 Mins Intervals on Elliptical.

I have been doing cardio regularly on non-lifting days only.

Hyperextensions
BW X3
BW X3
BW x3
These did not bother lower back at all.

Standing Cable Crunch
20 lbs X15
20 lbs X15
20 lbs X15

GHR Sit Ups
BW +10 X12
BW +10 X12
BW +10 X12

Vid for fun.

SquatterBWPlus10GHRSitUps - YouTube
Great work Super Jim! So do we get to see a layout of the new revamped super bencher routine or what??? The new lean and mean Super Jim is lookin pretty awesome, keep it up!
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Old 02-05-2013, 01:44 AM   #3162
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Quote:
Originally Posted by Squatter View Post
CARDIO/CORE/WEIGH-IN

Weight: 226.5
Down 3.0 lbs this week.
Down 8.5 lbs in 3 weeks

Cardio
25 Mins Intervals on Elliptical.

Hyperextensions
BW X3 BW X3 BW x3
These did not bother lower back at all.

Standing Cable Crunch
20 lbs X15 20 lbs X15 20 lbs X15

GHR Sit Ups
BW +10 X12 BW +10 X12 BW +10 X12
You don't miss a chance to have a session come whatever ... Do you have by any chance a yoga class or someone who can teach it on personal basis in your locality ... There are lots of postures / asanas in yoga which can help you in strengthening your lower back. There a lots of Indians in Canada so there is a chance that you can come across someone in your locality ... It will definitely help you ...

take care and stay strong brother ...
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Old 02-05-2013, 06:24 AM   #3163
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Just a fyi. If you go to hard on your core, which you're not, then do big heavy compounds you can hurt yourself in the weakened state. Just a watchout cause ive done it.
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Old 02-05-2013, 07:03 AM   #3164
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226lbs.....nice!!! way to go
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Old 02-05-2013, 08:24 AM   #3165
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how in the world do the hypers not hurt?!?!?!?!? I just think you are a freak of nature and ignore the pain lol
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Old 02-05-2013, 09:59 AM   #3166
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Good work Jimbro! You keep losing all that weight and I keep finding it
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Old 02-05-2013, 10:20 AM   #3167
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Quote:
Originally Posted by Hunterace View Post
Great work Super Jim! So do we get to see a layout of the new revamped super bencher routine or what??? The new lean and mean Super Jim is lookin pretty awesome, keep it up!
Thanks Jay! Sure, as soon as I get to see it. JB is working on it. In the meantime, I'll just do some freelance lifting.

Quote:
Originally Posted by ravimolasaria View Post
You don't miss a chance to have a session come whatever ... Do you have by any chance a yoga class or someone who can teach it on personal basis in your locality ... There are lots of postures / asanas in yoga which can help you in strengthening your lower back. There a lots of Indians in Canada so there is a chance that you can come across someone in your locality ... It will definitely help you ...

take care and stay strong brother ...
Thanks Ravi! I have not looked into Yoga. Indeed, lots of East Indians not only in Canada, but in my neighborhood.

I'll have to discuss it with Mrs Squatter.

Quote:
Originally Posted by fenrisulfr View Post
Just a fyi. If you go to hard on your core, which you're not, then do big heavy compounds you can hurt yourself in the weakened state. Just a watchout cause ive done it.
I agree Fen, and thanks for the reminder.

Quote:
Originally Posted by nighttrain View Post
226lbs.....nice!!! way to go
Thanks NT! I feel much better as well already.

Quote:
Originally Posted by J_Byrd View Post
how in the world do the hypers not hurt?!?!?!?!? I just think you are a freak of nature and ignore the pain lol
I can't argue with the freak of nature thing haha

However, as it was explained to me, the problem is more of a compression issue under a heavy load, which squats and lift like deadlifts do. With that said, I didn't want to push hypers hard either. I have Off Roads advice in the back of my head that I also need to strengthen the back/lower back, and core as a healthy back is a strong one.

Quote:
Originally Posted by KD5NFW View Post
Good work Jimbro! You keep losing all that weight and I keep finding it
Thanks Rich!! Don't worry, I can't afford to send any more so far south, so I'll send it to Jay instead!
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Bench: 300 lbs
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Old 02-05-2013, 10:25 AM   #3168
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Thanks Rich!! Don't worry, I can't afford to send any more so far south, so I'll send it to Jay instead!
That's full of WIN right there He needs it too!!
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Old 02-05-2013, 10:28 AM   #3169
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That's full of WIN right there He needs it too!!
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 02-05-2013, 10:33 AM   #3170
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Glad you found something for your back that doesn't hurt, and nice job on the weight loss! You probably outlined it somewhere, but what's your plan of action for this? Changing diet? Throwing in cardio that you hadn't before?
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