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2016: the year that Cheesedog gets SHREDDED!

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2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Jan 10, 2016 2:05 am

Yeah, I'm writing a pretty big check with that title. But sometimes you have to.:twisted:

I've been putzing around for two years trying to get leaner. Lose a few, gain a few, back and forward. This year I am dedicated and ready to finally get it done.

I'll be back with details tomorrow.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Sun Jan 10, 2016 2:29 am

:popcorn:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Rastaman on Sun Jan 10, 2016 9:11 am

Looking forward to seeing a Shredded Cheese!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by ccheatum on Sun Jan 10, 2016 10:07 am

Cannot wait to see the plan. I anticipate being inspired!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Sun Jan 10, 2016 4:13 pm

I always get shredded cheese when I eat at Subway. :loopy:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by itlives on Sun Jan 10, 2016 11:49 pm

Subbed!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Avocadoshake on Mon Jan 11, 2016 7:24 pm

What's wrong with "toned" XD :eyebrows:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Wed Jan 13, 2016 2:10 am

Mmmm, shredded toned cheese... :chef:

I'll be on a ketogenic diet. Right now I'm not planning on any cheat meals for at least a few weeks. The workouts will be pretty much what I'm already doing, with a bit more cardio. My workouts so far:

Sunday, January 10

-- 2 rounds of: --
1a. Run x 400 meters
1b. Lunges x 20/20
1c. Squats x 20

-- 10 EMOTM rounds of: --
2a. Pullup x 5
2b. Pushups x 10
2c. Jump Rope x 100 turns

Monday, January 11

1. Elliptical: 5 minutes warmup, 15 minutes HIIT (30/30), 10 minutes moderate

Tuesday, January 12

1. Ran 3/4 mile

-- 5 EMOTM rounds of: --
2a. Deadlift x 3 (185#)
2B. Decline Pushups x 4
2c. Chinups x 3

-- 3 EMOTM rounds of: --
3a. Rows x 10
3b. Squat Jumps x 10
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cesar on Wed Jan 13, 2016 6:39 am

-- 10 EMOTM rounds of: --
2a. Pullup x 5
2b. Pushups x 10
2c. Jump RoPe x 100 turns

That's intense cheese. I am having a hard time fitting in 3/3 oh press and 3 pull ups x 10 emtom. Great work
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Thu Jan 14, 2016 2:42 am

Cesar wrote:-- 10 EMOTM rounds of: --
2a. Pullup x 5
2b. Pushups x 10
2c. Jump RoPe x 100 turns

That's intense cheese. I am having a hard time fitting in 3/3 oh press and 3 pull ups  x 10 emtom. Great work

Some of those had a bit of kipping :roll: It was still very tough, and made for a lot of soreness.

Good workout today:

WEDNESDAY, JANUARY 13

-- 1 TIME THRU --
1A. High Knees x 30-25-20-15-10 seconds
1B. Pushups x 10-8-6-4-2
-- as little rest as possible --

-- 15 MINUTES OF: --
2A. Run x 200 meters
2B. Pullups x 5
2C. Squats x 15

Some stretching to finish off.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Thu Jan 14, 2016 3:04 am

Ah stretching!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Avocadoshake on Thu Jan 14, 2016 3:09 am

Dave wrote:Ah stretching!
of course :love:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Jan 15, 2016 2:08 am

Avocadoshake wrote:
Dave wrote:Ah stretching!
of course :love:

It's not easy when a very affectionate kitten is constantly rubbing against you. She stays out of the way when I'm working out but as soon as I sit down on the floor to stretch she's thinks it's time for some attention.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Fatman on Fri Jan 15, 2016 9:55 am

Cheesedog wrote:It's not easy when a very affectionate kitten is constantly rubbing against you.  She stays out of the way when I'm working out but as soon as I sit down on the floor to stretch she's thinks it's time for some attention.

My cat flops over and rolls around every time I use the foam roller.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Fri Jan 15, 2016 12:37 pm

They just want to stretch with you! :laugh1:
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Jan 16, 2016 1:24 am

They stretch all the time anyway. Maybe if I stretch every time I see one of my cats stretch I'll be as limber as they are. 8)

Today's workout:

FRIDAY, JANUARY 15

My first workout wearing a polar heart monitor. I'm not a gadget guy but it's nice to find out your calorie burn for a session. 800 calories burned for this one, not too shabby.

-- 4 MINUTES TABATA OF: --
1A. Mountain Climbers
1B. Jumping Jacks
1C. Squat Thrust Jumps
1D. Up/Down Dogs

-- 3 ROUNDS OF: --
2A. Chinups x 5
2B. Squat Thrust Jumps x 10
2C. Pushups x 10
2D. Squat Jacks x 10
2E. Run x 400 meters
-- 1 minute rest --

3. Moderate cardio on the bike x 15 minutes
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by itlives on Sat Jan 16, 2016 12:55 pm

Good work Shred!

I've been looking at HR monitors. I want one I can wear on my wrist w/o a chest strap. Which one do you have?
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cesar on Sat Jan 16, 2016 3:20 pm

Mike - I have the fitbit chargeHR. $150.
you can go to places like kohls, bed bath and beyond with coupons will go to as low as $97. my brother in law and sister in law bought them for $97.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Brahma Bill on Sat Jan 16, 2016 5:42 pm

itlives wrote:Good work Shred!

I've been looking at HR monitors. I want one I can wear on my wrist w/o a chest strap. Which one do you have?
Mine is like that. A real basic old school Timex. Picked it up Wal-mart for not a whole lot.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Sun Jan 17, 2016 1:14 am

A HR monitor from Wal-mart?  Maybe I should get my cheap butt over there.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Jan 17, 2016 1:36 am

This is the heart rate monitor I used  

[You must be registered and logged in to see this link.]

Easy workout today, 30 minutes moderate cardio on the bike and 15 minutes of yoga and stretching.

320 calories burned


Last edited by Cheesedog on Mon Jan 18, 2016 2:09 am; edited 1 time in total
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Rastaman on Sun Jan 17, 2016 5:52 am

I  use a Polar chest strap as well, still not sure about the wrist... or maybe Im just showing my age.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by itlives on Sun Jan 17, 2016 5:07 pm

After looking and looking and looking, I decided to get this-
[You must be registered and logged in to see this link.]

I've always thought my oxygen level is low and that's why I can't go any faster than I do. Now, I'll be able to see what it is and check the HR. Don't really care about wearing it in my "little pain cave" so it will be good for my uses.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon Jan 18, 2016 2:19 am

SUNDAY, JANUARY 17

-- 5 ROUNDS OF: --
1A. Pullups x 5
1B. Pushups x 10
1C. Squats x 15
1D. Run x 200 meters
-- 1 minute rest --

-- 3 ROUNDS TABATA OF: --
2A. Squat Thrust Jumps
2B. Cross body Mountain Climbers
2C. Squat Jumps

Some stretching. 538 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by ccheatum on Mon Jan 18, 2016 10:43 pm

The best part of those calorie burns is that they do not count the elevated basal metabolic rate resulting from your high intensity workout! Good for you shred!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Mon Jan 18, 2016 11:33 pm

I like it Shred-dog!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Jan 19, 2016 1:54 am

ccheatum wrote:The best part of those calorie burns is that they do not count the elevated basal metabolic rate resulting from your high intensity workout! Good for you shred!

Ha, thanks for reminding me. I forgot about the afterburn effect. 8)

MONDAY, JANUARY 18

-- 3 ROUNDS TABATA OF: --
1A. Jumping Jacks
1B. Mountain Climbers
1C. Squat Thrust Jumps

-- 1 TIME THROUGH --
2A. Band Sprint x 30-25-20-15-10-5 seconds
2B. Pushups x 10-9-8-7-6-5
2C. Jump Squats x 10-9-8-7-6-5
-- as little rest as possible --

-- 2 ROUNDS OF: --
3A. Chinups x 5
3B. Mountain Climbers x 15
3C. Squats x 15
3D. Pogo Hops x 30 seconds
-- planned to do more but ran out of steam --

4. Stationary bike: 15 minutes moderate cardio

640 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by itlives on Tue Jan 19, 2016 11:27 am

With that "little rest as possible", how high - percentage wise for your stats- do you keep your hr? Or do you just keep yourself from passing out, throwing up, or going into epileptic fits?
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Elethor on Tue Jan 19, 2016 4:20 pm

Hi there, hope you don't mind me popping in.

Workouts look really intense. I'll be stalking this topic now.

As far as I have seen its a lot of bodyweight work. Or are you using weighted vests on the workouts ?
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Fatman on Wed Jan 20, 2016 9:25 am

itlives wrote:After looking and looking and looking, I decided to get this-
[You must be registered and logged in to see this link.]

I've been thinking about getting a HR monitor to estimate calories burned during working out, but am not sure how reliable this estimate is. E.g. lifting weights for sets of 2-5 reps will make your HR shoot through the roof, but expends very few calories. Also I have no idea how to measure my VO2 max, save for undergoing some pretty complex testing.

What are your guys' thoughts (those of you who use HR monitors)?
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Thu Jan 21, 2016 2:18 am

itlives wrote:With that "little rest as possible", how high - percentage wise for your stats- do you keep your hr? Or do you just keep yourself from passing out, throwing up, or going into epileptic fits?

I get my HR around 150-160 or sometimes a bit higher, and then let my rate get down to 130-135 on the rest periods.

Elethor wrote:Hi there, hope you don't mind me popping in.

Workouts look really intense. I'll be stalking this topic now.

As far as I have seen its a lot of bodyweight work. Or are you using weighted vests on the workouts ?

As soon as I lose this extra "weight vest" from around my waist I probably will. Right now though not too often.

Fatman wrote:
itlives wrote:After looking and looking and looking, I decided to get this-
[You must be registered and logged in to see this link.]

I've been thinking about getting a HR monitor to estimate calories burned during working out, but am not sure how reliable this estimate is. E.g. lifting weights for sets of 2-5 reps will make your HR shoot through the roof, but expends very few calories. Also I have no idea how to measure my VO2 max, save for undergoing some pretty complex testing.

What are your guys' thoughts (those of you who use HR monitors)?

I don't think it would be accurate on pure weight lifting, although I haven't tried it. Pretty sure you need an extended period of a higher HR to get a good calorie burn. If you were doing some type of circuit training I assume it would be more accurate. As to VO max, I have no idea either. AFAIK you need to spend a good amount of time at or near your anaerobic threshold to improve it, but measuring it IDK.


WEDNESDAY, JANUARY 20

WARMUP:

-- 3 rounds of: --
1a. Jumping Jacks x 10
1b. Seal Jacks x 10
1c. Plank Jacks x 10

2. Rowing Machine: 5 minutes moderate cardio pace, 4 minutes tabata sprints, 5 minutes moderate pace

-- 7 ROUNDS OF: --
3A. DB High Pull (60#) x 3-3-2-2-1-1-1
3B. Hanging Knees to Elbows x 5-5-4-4-3-2-1
3C. Decline Pushups x 7-6-5-4-3-2-1
-- as little rest as possible --

4. Stationary bike x 20 minutes moderate cardio

Pretty good workout, 654 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Jan 22, 2016 2:11 am

Short on time today

Stationary bike: 5 minutes warmup, 4 minutes tabata sprints, 11 minutes moderate speed cardio

Couple minutes stretching and done
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Jan 23, 2016 2:52 am

FRIDAY, JANUARY 22

1. Ran 1 mile

3 X 3 MINUTE ROUNDS OF: --
2A. Squats x 10
2B. Pushups x 10
2C. Jumping Jacks x 10
2D. Squat Jumps x 10
-- 1 minute rest --

-- 5 EMOTM ROUNDS OF: --
3A. Snatch grip Deadlift (135#) x 6
3B. Pullups x 3

4. Stationary bike x 20 minutes moderate cardio

784 calories burned

Lost 4.8# since last Friday
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Jan 23, 2016 9:58 pm

SATURDAY, JANUARY 23

-- 10 MINUTES OF: --
1A. Squats x 10
1B. KB Swings x 10
1C. Lunges x 10/10
1D. KB Swings x 10

-- 10 MINUTES OF: --
2A. Tricep Pushups x 10
2B. KB Swings x 10
2C. Body Rows x 10
2D. KB Swings x 10

3. Stationary bike x 20 minutes moderate cardio

636 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon Jan 25, 2016 2:16 am

SUNDAY, JANUARY 24

1. Stationary bike: 3 minutes warmup, 4 minutes tabata, 3 minutes moderate

-- 10 EMOTM ROUNDS OF: --
2A. Pullups x 3 (first 5 rounds) 2 (last 5 rounds)
2B. Dips x 5 (first 5 rounds) 3 (last 5 rounds)
2C. Mountain Climbers x 10

3. Stationary bike x 20 minutes cardio

548 calories buned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Tue Jan 26, 2016 2:37 am

MONDAY, JANUARY 25

1. Ran 1 1/2 miles

-- 4 E3M ROUNDS OF: --
2A. Pushups x 10
2B. Body Rows x 10
2C. Squats x 20
2D. KB Swings x 20
-- jog in place the remainder of the round --

3. 20 minutes moderate cardio on the bike

731 calories burned
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Jan 31, 2016 2:27 am

WEDNESDAY, JANUARY 27

1. Ran about 1 1/2 miles

-- 4 E3M ROUNDS OF: --
2A. Divebomber Pushups x 8
2B. Chinups x 3
2C. Lunges (two 25# DB's) x 5/5
2D. Double KB Swings (two 40#) x 5

Burned 414 calories

FRIDAY, JANUARY 29

1. Ran about 1 1/2 miles

-- 4 E3M ROUNDS OF: --
2A. Pushups x 10
2B. Body Rows x 10
2C. Goblet Squats (40#) x 10
2D. KB Swings x 10

3. Bike x 20 minutes

Burned 842 calories

SATURDAY, JANUARY 30

1. Ran 1 1/2 miles

-- 4 E3M ROUNDS OF: --
2A. Divebomber Pushups x 8, had to switch to pike pushups the last few
2B. Chinups x 3
2C. Snatch Deadlift (135#) x 8

3. Bike x 20 minutes

Burned 770 calories
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Dave on Sun Jan 31, 2016 3:05 am

My favourite deadlift!  Gotta get some of those into me soon, I think. Definitely good looking training Cheese!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Elethor on Sun Jan 31, 2016 6:33 pm

Amazing consistency going on for you ! I am somewhat jealous that I am still lacking the discipline to follow through all the way.

I'm loving the divebomber pushups too. I think they might be my favorite variation of pushups !
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Thu Feb 04, 2016 2:40 am

Thanks guys!

TUESDAY, FEBRUARY 2

1. Ran 1 1/2 miles

-- 3 E3M ROUNDS OF: --
2A. KB Swings x 20
2B. Squats x 20
2C. Body Rows x 12
2D. Pushups x 12

Ran out of time. 414 calories burned



WEDNESDAY, FEBRUARY 3

-- 4 MINUTES TABATA OF: --
1A. Squat Jacks
1B. Jumping Jacks
1C. Mountain Climbers
1D. Hindu Pushups

-- 10-9-8-7-6-5-4-3-2-1 REPS OF: --
2A. Divebomber Pushups
2B. Double KB Swings (two 40#)

3. HIIT on elliptical: 1 minute warmup, 4 minutes 30/30, 1 minute slow

-- 10-9-8-7-6-5-4-3 REPS OF: --
4A. Assisted Pullups
4B. Alternate Lunge Jumps

4. HIIT on elliptical: 1 minute slow, 4 minutes 20/40, 1 minute slow

5. Reverse Crunches, 3 x 10

Some stretches and done, good workout. Burned a total of 730 calories
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Thu Feb 04, 2016 2:50 am

Forgot to mention: as of Friday January 29 my weight loss is 10.2 pounds.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Elethor on Thu Feb 04, 2016 7:04 pm

I am suitably impressed, these workouts look like twice as much as I work at any given time. Granted I can be quite the lax trainer on myself.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Brahma Bill on Thu Feb 04, 2016 9:24 pm

Cheesedog wrote:Forgot to mention:  as of Friday January 29 my weight loss is 10.2 pounds.
Nice going Cheese!
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Fri Feb 05, 2016 1:15 am

Elethor wrote:I am suitably impressed, these workouts look like twice as much as I work at any given time. Granted I can be quite the lax trainer on myself.

Thanks Elether, It's just a matter of building up over time


Brahma Bill wrote:
Cheesedog wrote:Forgot to mention:  as of Friday January 29 my weight loss is 10.2 pounds.
Nice going Cheese!

Thanks Bill
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sat Feb 06, 2016 2:31 am

Weight loss this week was only .8#. My diet was 90% on target but missed to many workouts. Had quite a workout today though.

FRIDAY, FEBRUARY 5

1. Ran on elliptical: 2 minutes warmup, 7 minutes fast pace (heart rate around 150 bpm) and 1 minute slow

-- 3 ROUNDS OF: --
2A. Run on elliptical x 400 meters, pushing heart rate up to 169 a couple of times.
2B. Pullups x 5
2B. Pushups x 12
2C. Squats x 25

3. HIIT on stationary bike: 1 minute moderate, 4 minutes tabata, 1 minute slow

-- 10 EMOTM ROUNDS OF: --
4A. KB Swings x 10
4B. Squat Thrust Jumps x 5

5. HIIT on bike: 1 minute moderate, 4 minutes 20/20, 1 minute slow

-- 3 ROUNDS OF: --
6A. Russian Twist (10#) x 10
6B. Crunches x 20

7. Moderate cardio on bike x 25 minutes

Stretching to finish

Total time was 1 hour 45 minutes, total calories burned was 1,228 calories. That's a LOT. 8)
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Brahma Bill on Sat Feb 06, 2016 7:34 am

You better burn a ton of calories after all that! Are you doing anything different with the way you're eating? Or just trying to eat as clean as possible?
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Sun Feb 07, 2016 1:30 am

Brahma Bill wrote:You better burn a ton of calories after all that! Are you doing anything different with the way you're eating? Or just trying to eat as clean as possible?

I'm eating low calorie ketogenic, keeping my carbs under 40 or so a day. Tough at first but it gets easier as time goes on. I've found that it's better to not have any cheat meals, because cheat meals cause incredible cravings. When you find yourself dreaming about eating cookies you'll know what I mean.

SATURDAY, FEBRUARY 6

Cardio day. So boring, but I read about half of Dan John's "Let it Go", which is excellent and really helps pass the time.

1. Elliptical x 20 minutes moderate pace, did a few aerobic intervals in the middle

2. Rowing Machine: 5 minutes warmup, 4 minutes tabata sprints, 6 minutes moderate pace

3. Stationary bike x 35 minutes moderate pace

Calories burned 835.
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Elethor on Sun Feb 07, 2016 1:47 am

Looking good cheesedog. Friday's workout looks like it would keep your body burning calories for more than just the workout.

Saturday looks pretty tiring as well. You seem to recover really quick between workouts. Or is that just your body being used to the feel
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Cheesedog on Mon Feb 08, 2016 2:37 am

Elethor wrote:Saturday looks pretty tiring as well. You seem to recover really quick between workouts. Or is that just your body being used to the feel

Partly being used to it, and partly using some recovery techniques like foam rolling, stretching, and contrast showers. Really helps!


SUNDAY, FEBRUARY 7

1. Elliptical: 2 minutes warmup, 7 minutes fast pace, 1 minute moderate

-- 5 ROUNDS OF: --
2A. Body Rows x 10
2B. Pushups x 10
2C. Squat Jumps x 10

3. Elliptical: 1 minute moderate, 4 minutes HIIT (30/30), 1 minute slow

-- 8 MINUTES TABATA OF: --
4A. Squat Thrust Jumps
4B. Squats
4C. KB Swings
4D. Alternating Reverse Lunges

5. Elliptical: 1 minute slow, 4 minutes HIIT (40/20), 1 minute slow

-- 3 ROUNDS OF: --
6A. Leg Pull ins
6B. Leg Raises
6C. Russian Twists

7. Stationary bike x 20 minutes moderate cardio

1 hour 17 minutes long, burned 955 calories
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Re: 2016: the year that Cheesedog gets SHREDDED!

Post by Rastaman on Mon Feb 08, 2016 6:13 am

I'm tired just reading your log Cheese, solid work as always.

Haven't tried contrast showers, might have to give them a try.

Intend to try cold showers this time at work and see if that helps with my occasional insomnia with shift work.
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Re: 2016: the year that Cheesedog gets SHREDDED!

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