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It turns out I've done really good for taking a few months off! The body scan shows I've lost 5lbs in the last 3 months, dropped my BF% from 16.1% to 15.5% and lost less than 2lbs of muscle - the trainer taking my measurements said I must've been keeping my protein up (which is true) because most people lost much more than that 😊
I also discovered that slowing the workouts down to half speed, reducing the weights by about 25%, and doing less - but more intense - sets is going to produce amazing results!
The workouts are much harder, shorter, and more painful, but I'm able to feel each muscle contract during movements than I ever could before with heavier weights! Building mind-muscle connection (MMC) is my focus right now, so only half the amount of reps at a VERY slow speed and lighter weight than before, but feeling a very noticable difference in quality and performance! 💪🏻
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2908 kcal
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Fat: 74.20g | Prot: 161.47g | Carbs: 412.20g.
Breakfast: Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Maple Grove Farms Sugar Free Low Calorie Maple Flavor Syrup, Kodiak Cakes Flapjack Unleashed Buttermilk & Maple, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats, Silk Pure Almond Milk - Unsweetened Vanilla. Elevenses: General Mills Lucky Charms Cereal Bar (24g), Now Sports Carbo Gain, Coffee (Brewed From Grounds), Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Creamy Vanilla. Afternoon Tea: Fiber One Oats & Chocolate Chewy Bars, Ocean Spray Diet Cranberry Spray Juice, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Mango Peach. Dinner: Stubb's Bar-B-Q Sauce Original, Alexia Sweet Potato Puffs, Skinless Chicken Breast, Tillamook Marionberry Pie Ice Cream. Supper: Dr. Tobias Triple Strength Omega 3 Fish Oil, Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies. more...
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2821 kcal
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Exercise:
Resting - 30 minutes, Intense Weightlifting - 1 hour, Sleeping - 8 hours, Housework - 15 minutes, Sitting - 3 hours, Driving - 2 hours and 15 minutes, Showering - 30 minutes, Cooking - 30 minutes, Bus Driving - 8 hours. more...
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 Comments
Get your before pic ready for an after pic soon! 💪🏼🤸🏼♂️ Great news!
20 Jun 20 by member: davidsprincess
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That is super great news!!! Well it isn't as if you were sitting around doing nothing these months. You worked hard and managed to keep your muscles moving doing some other things. Having seen what you wrote the other day about slowing things down, gave me the idea to try that from home. I don't have a great weight set, and without moving the weights on and off constantly, it is hard to find the right amount for each movement. Today I went slower by quite a bit if the weight seems a bit light. Gosh! I got a great workout! I feel like a noodle, but it is OK! Anyway, I'm happy for you about your results!!!!! Way to go!!! 😁
20 Jun 20 by member: melissatwa
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20 Jun 20 by member: busjwanie
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Chris I am glad you finally caught on to this concept— many people never get it. You will see progress for sure.
20 Jun 20 by member: Kenna Morton
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I was watching a trainer video the other day & he suggested a similar WO:
• 3 Power Reps, slow down & power up
• 3 Slower Reps, but hold at the bottom for 10secs
• 3 reps, 4 secs down & 4 secs up
20 Jun 20 by member: srossca
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you motivate me. the pure enjoyment. not going to lie some days for me is just pushing through and getting a half butt job done so I don't totally lose what I've got. granted I've got a full plate right now. but you and Diablo push me just reading your posts. can't wait until things open back up. haven't actually been in a gym for 10 years.
21 Jun 20 by member: busjwanie
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"Where are the 20# dumbbells?"- "That guys been doing bicep curls for 40 minutes. Takes 30 seconds for one rep"
21 Jun 20 by member: davidsprincess
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Busjwanie- You are attaining that physique just lifting at home? I have zero home motivation. That's awesome!
21 Jun 20 by member: davidsprincess
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Sounds like a plan. 👍Thank you for sharing and explaining. 😊
21 Jun 20 by member: Becc@
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Yes. Not really lifting per say. Phone app that runs me through different body weight excercizes. Then I got some resistance tubes that are 150 but there maxed and bodyweight stuff has stalled now. It worked very well in the beginning. But I need more. Body gets used to stuff.
21 Jun 20 by member: busjwanie
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The first pronunciation. Booshwanie but the sh is kind of a soft J like Dijon mustard. Last name is super difficult so my coach always butchered it on purpose that's the name he gave me. Names andrew if that's easier.
21 Jun 20 by member: busjwanie
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I refuse to tell anyone my first name- except Wifey who lured it out of me and my whole address to send me food from Canada. HAHA. So I guess if there is a promise of food- I'll tell you anything you want to know.
21 Jun 20 by member: davidsprincess
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I thought your name was David. David S. Princess.
21 Jun 20 by member: busjwanie
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21 Jun 20 by member: davidsprincess
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Please tell her hello too. I think about our visit often. Such a good day.❤
21 Jun 20 by member: Becc@
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That’s great! I’m a bit concerned about my muscles. Didn’t keep up the protein and Jess has gone Vegan so there’s less meat in the diet. I’m going to do more shakes to keep from losing more muscle 😬
21 Jun 20 by member: love2educate
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21 Jun 20 by member: ZipZ_93
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Thus is #truth: "I also discovered that slowing the workouts down to half speed, reducing the weights by about 25%, and doing less - but more intense - sets is going to produce amazing results!"
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chrisw77's Weight History
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