Archive for the ‘plateaus’ Category

I was thinking about my goal of competing in Ninja Warrior, and came to a realization last weekend.  I realized that my workouts are still based on the same model I’ve used for years (i.e. heavy weights, low reps), and haven’t changed in any significant way to help me build a strength base tailored to Ninja Warrior.  I started changing that yesterday (Monday).

First of all I slowed down my movements considerably on my first set of each exercise.  Each movement was taken with deliberate speed of about 4 to 8 controlled seconds up and 6 -10 controlled seconds down.  Maintaining constant motion throughout without stopping.  The second (and final) set of each exercise was a static hold (the only exception was squats). I aimed for a 15 – 25 second hold in each exercise, with the exception of chin-ups where I held my body at the mid-point (arms bent at 90 degrees at the elbow) and held on for as long as I could.  Lastly, I performed the workout in supersets alternating between muscle groups (i.e. bench press and chin up, or squats and bent over rows).

The results?  Well, I left the gym feeling pretty energetic but could still feel how much I had put into the workout.  Furthermore, my next day soreness is negligible, which at least proves I didn’t over train.  I believe that next Friday I will do a similar workout to the one above, but thereafter I will alternate workouts between static and super slow workouts AND explosive fast paced workouts with lighter weights (I’ll explain that one next week).

As I have a very full day before me- mostly involving me, my wife, my daughter and various forms of gymnastics- I will leave you with this short post.  Take time and enjoy these top ten posts.

How Many Push-Ups Does it Take to get to the Center of an Awesome Body?

I wrote this post in May, and ever since it has been one of my most viewed posts on a daily basis.  I thought it was a throw-away post at the time, guess I was wrong.

Stop the Bleeding

Need some inspiration to escape credit card debt? Start here.

Also see Starting Your Total Financial Transformation.

A Question for Christians- Is the World Comfortable with You?

What’s your answer?

Training for Ninja Warrior

Yup, I really am.

My Unconventional Workout Tools

I can’t forget the boys that brung me, eh?  My wonderful and wacky workout tools.

How to Break Pateaus.

A few suggestions to help make all that hard work productive.

Living the Deliberate Life

A somewhat complete guide to beginning to live a thoughtful and purposeful life.

Also see this rough outline.  I will get around to finish this sooner or later.  Promise.

My Most Recent Before and After Pictures 

The proof is in the pudding..I mean…the pictures.  But Pudding does sound good right about now.

A Fireside Chat with the Adversary

He is actually quite amiable in person.  A little too amiable.


Wonder why everyone loves this post?  I just can’t figure it out.

Well this morning I weighed in only to find out (despite my expectations to the contrary) that I weighed 169.8 lbs.  170 lb barrier, meet determination, determination, this is 170 lb barrier.  It is good to see that determination won out. 

This means that I am now less that 10 lbs away from my goal weight of 159 (healthy) lbs.  Just to think of that is amazing.  Even if I only lose one pound a week, that means that in ten weeks I could be at that point I have thought of since I began this weight loss journey in February.  It doesn’t get much more inspiring than that.

Thank God for the patience- since I know I have never had enough before. I feel so blessed to see this moment.  After countless failed diets and only semi-successful attempts at weight loss I had been discouraged when I began four months ago. 

Just to think of my past attempts was depressing.  I tried to lose weight before my wedding (in 2004) and got down to 179 lbs only to regain the weight during the first few months of my marriage.  I tried to lose weight back in 2006 only to get down to 184 and then balloon back up to 206 (my highest weight ever) thanks to just giving up when I hit a nasty plateau at 183 lbs.  The only difference between me then and me now is determination and perseverance.  The old me would have given up half a dozen times these last few months, the new me finds enough support and encouragement in prayer and friends to move ahead despite despair. 

Thank you all for your help and encouragement over these last few months.        

When I get home I will take some new pics and have them posted sometime tomorrow. 

Looking back to old challenges can be both inspirational and informative.  For example, right now I face the challenge of breaking the 170 lb barrier.  Where better to find inspiration then a month or so ago when I was trying to break the 180 lb barrier.

That post captured the joy I felt when I finally broke 180.  That joy provides me the inspiration and motivation I need to push past 170.  It also captured that wonderful moment of sweet release.  That moment when the weight of the world lifts from your shoulders as the monkey on your back packs his bags and heads off on a permanent vacation.  I can’t wait to get rid of the buddies he left behind (170lbs and 160lbs).

So for all those who feel that same despair look back over this blog, you will find plenty of it.  Yet, I worked through it and persevered.  Not of my own strength, but thanks to God.  Perhaps this scripture will provide you the same boost it gave me a few days ago when I needed it so much.

“You will keep in perfect peace
him whose mind is steadfast,
because he trusts in you.

Trust in the LORD forever,
for the LORD, the LORD, is the Rock eternal.”                

-Isaiah 26: 3-4. (NIV).

Written: 6/4/2007.

172.6 lbs- farewell 174 plateau.  Triple Boo-Yah! 

More to come (later)

Here I am stuck at 174.2 lbs. I’ve been as low as 173.4 and as high as 174.8 in the last week and a half. Plateaus are frustrating- especially if you lot weight quickly in the past. But it happens to us all, we eventually hit a plateau that means weight loss will be slow (at least for a while). How do we break out?