Tag Archive: romanian


Lisa and I went on a long bike ride yesterday to Delray Beach and back.  By long, I mean 9 miles each way.  I’m not absolutely sure why this was hard for me.  We used to do 30-mile bike rides fairly easily.

I think it had something to do with the wind in our faces, the backpack full of glass tupperware on my back, the high heat, the excessive humidity, my uncomfortable seat (if you’re a dude, you know what I mean), and the fact that the backpack straps are positioned in such a way that my hands would go numb after about two miles.

It was hard.  We had fun once at Delray Beach, but the ride back especially was not fun for me.  Lisa had fun, though.  She wasn’t even tired… Cardio freak.  🙂

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For the last three weeks, I’ve been refining my own version of Layne Norton‘s PHAT (Power Hypertrophy Adaptive Training) lifting methodology.  Essentially, it has you doing two days of heavy (around 5 rep) lifting and then three days of hypertrophy (around 10-15 rep) lifting per week.

My only tweaks were to make it slightly more applicable to real-life movements and put a stronger emphasis on single-legged movements.  Also, I’m not a fan of 15-20 rep sets, so I try not to go over 14.  I’ll do a later write-up explaining this in more detail.

The results from the last three weeks?  0.38lbs of muscle gain and 1.78lbs of fat loss.  At least that’s what the 7-site body fat caliper protocol says.

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Ok.  I added a couple more exercises, and this wasn’t easy at all.  I hope it feels better next time because I got to the beginning stages of nausea.

Oh well.  It was still fun.  🙂 Continue reading

A nice day of progression.  However, I did sweat through my whole shirt.  Lol.  It just looked like it went from a lighter olive color to a darker olive color.  Gross?  Yes.  Somewhat awesome?  I like to think so. Continue reading

For the last two months, I’ve been experimenting with full-body workouts.  I mainly did so because it makes so much sense.  We rarely use the body just one part at a time, so it makes sense to me that working out the whole body at once would be the best way to exercise.  That still sounds rational to me, and someday I’ll probably try it again but have it slightly modified.

But as for now, I’m going back to what I know has worked for me in the past.  In all honesty, I’m fairly irritated at losing muscle mass, so this change is largely the product of frustration. Continue reading