Monday, August 07, 2017

Day 15

Good news: A decent jump in my V02 numbers.
Bad news: Fell off the diet wagon.

So first, let's talk about the V02 I just finished.

15:15 protocol, 16kg, 6 reps x 50 sets

I set my timer for 50 sets, but at the end I felt like I could have gone on longer. Once I got past the first 10 sets or so it got easier mentally. Physically, I feel surprisingly good. My grip is not shot and I wasn't too winded. My back feels a bit warm and tight, so I will likely be a bit sore there, but I don't think it will be too terrible. I'm not sure now how fast I should increase the sets. I feel like I could add 10 more next time, but I know I probably shouldn't.

As for the diet, I really struggle when my sleep is off. The baby has been sleeping very erratically of late, and I am the one who stays up with him when he won't sleep. When I cheat on a diet - any diet - it is always at night; this has been a lifelong pattern. My wife and I are talking about things to address it, but since she is pregnant I feel that her getting sleep is more crucial than me getting sleep. We're going to try to get the baby switched around to a better schedule over the next few days.

Friday, August 04, 2017

Day 11/12

Today has been very long; hence the two day title. I had a sore throat on Thursday, and ended up taking a long nap that wrecked my plans for the day. I cancelled the band rehearsal I had planned for that evening and just took it easy. I finally started feeling better around 21:00, so the wife and I took our son for a little walk around the neighborhood.

I got my second wind and ended up staying up to work on a writing assignment for a few hours. I turned in around 03:00, but I couldn't sleep. I got back up at 5:30 and did my V02 workout.

15:15 protocol: 16kg, 6 reps x 44 sets

I added four sets with relative ease. I feel like I could have added more, but I don't want to pull something and be unable to workout. As usual, it was harder mentally than physically. It only takes 22 minutes at this point, but during the first 10-15 sets that feels like there is a very long road ahead. I think it's good for me to just settle down and lift at a set pace, as I'm not known for my patience.

Not sure how long I will be able to stay awake today, but I hope that this will act as a hard reset to get me to bed early tonight and up early on Saturday. I am hoping we can get some outdoor time this weekend if the temperature is reasonable.

Wednesday, August 02, 2017

Day 10

Weighed in just a moment ago and I am down 10 pounds (315). The "pound a day" promise of the Bulletproof RFL protocol is accurate so far, and I would call my compliance about 90%. As the pounds come off I anticipate that it will be harder to keep up this pace of loss, so I'll have to tighten it up in the coming weeks.

Did a bit of stretching and recovery work today. Feeling a little sore from the V02 yesterday, but I think I'm ready to add some more sets tomorrow.

Tuesday, August 01, 2017

Day 9

I missed my workouts on Monday due to lack of sleep. My son stayed up until nearly dawn; his clock is out of sync because of travel. I decided to just hit the full 40 sets today instead.

Just finished my V02. Not too bad - once I got past the 30th set, it wasn't too hard to get to 40. At this point, it's more of a mental struggle than a physical one. Having a good gym timer app on my iPad really helps; I'm using Tabata Stopwatch Pro. It calls out what set I'm on, how many sets are left, and beeps during the last three seconds of each period so you know when it's coming to an end. It also stores the formats of my workouts so I can get to work more quickly the next time.

15:15 protocol: 16kg, 6 reps x 40 sets

Now that I've reached 40 sets, I'll increase 2 sets at a time - until I reach a point where I can't finish, or until I hit 80 sets. If I can do 80 sets in reasonable comfort, I'll increase the reps to 7 and start the process over. When I can do 8 reps per set x 80 sets it will be time to move up to the 24kg (I don't think I can find a 20kg KB around here...).

As far as diet and weight are concerned, last week ended with a party on Saturday and then my planned refeed day on Sunday. I ate some of the meat dishes at the party, and then I had both beef and pork on my refeed day. The net result was that I came out of the first week down about 7 pounds (318). If my compliance with the diet was tighter I would have lost more. And that's what this diet all comes down to; how much do you want to sacrifice to meet your goals? I have to answer this question everyday for the next 91 days...

Friday, July 28, 2017

Day 5

Just finished my V02 workout. I did 28 sets and it was fine. Perhaps I'll go for the full 40 on Sunday as  test - depends on how my back feels.

15:15 protocol: 16kg, 6 reps x 28 sets

Weight didn't budge, but that's ok - I think I'll be down about 8 to 9 pounds by the end of the week. On that note, we need to buy a better scale. The one we have has quite a bit of slop in it; 1.5 to 2 pounds depending on how you stand.

Going to  party tomorrow, so I'll need to bring my own beverage. It's hard to refuse snacks, but I especially love soda...