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High Intensity Training Update
By Brick | April 2, 2008
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To measure is to know. If you can not measure it, you can not improve it.
- Lord Kelvin
I thought I would provide a quick update on my progress using the “Geek to Freak” high intensity training program I had outlined in a previous post. This program consisted of a high intensity exercise routine and a high protein, low carbohydrate diet.
Exercise
I described my specific exercise routine in my Printable High Intensity Training Log post, which contains a PDF tracking sheet which you can download. By simply multiplying the weight lifted (in kilograms) times the reps for each exercise and adding these results up, I am able to show my overall progress over the first 11 workouts in the chart below:
The left axis is the overall weight lifted in kilograms across all exercises. Obviously, exercises using the larger muscle groups (like the legs and chest) where more weight is lifted make a larger effect on the overall results above, however, the above upward trend is apparent in each individual exercise. For example, the results for a single exercise (biceps curl) over the same 11 workouts:
It would seem that I am getting stronger, which I hope is indicative of building muscle mass.
Diet
Being conscious of my program, I was able to reduce carbohydrates. For example, I would choose salad over french fries, and more vegetables and meat over rice and potatoes. However, I did not track my diet, nor rigorously cut out all carbohydrates. For example, I continued to eat my hamburgers with buns, and I ate pasta when it was the only choice. I still had sugar in my coffee, but cut the amount by 50%. I think there is room for improvement here, although I am satisfied that I ate better than I had before, if only incrementally.
Next Steps
After 11 workouts, my gain in strength is noticeable (see the charts!), but I don’t feel as though I have made a revolutionary change in how I look. My body weight was fairly consistent across my 11 workouts, starting at 188 lbs. dipping as low as 184 lbs. and peaking as high as 189 lbs. I don’t think body weight is a good measure anyway as (I hope) muscle mass is being gained as fat is lost. Since I do not have ready access to sophisticated ways to measure fat and muscle mass content, I plan to start measuring body dimensions: for example, a decrease in waist size coupled with a increase in chest and arm size would probably be indicative of success with this program. Any thoughts?
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Topics: High Intensity Training |
April 2nd, 2008 at 11:17 am
Brick,
Excellent growth and progress. If I may suggest, an excellent tip that I have used to improve upper body strength is to incorporate href=”www.youtube.com/watch?v=NcW61Bb8uOo/”>Hindu Pushups into my training program. It has been an excellent to weight training.
Best regards,
Art Gonzalez
Check my Squidoo Lens at: Quantum Knights
April 2nd, 2008 at 11:18 am
Sorry, here is the link again www.youtube.com/watch?v=NcW61Bb8uOo
April 5th, 2008 at 6:52 pm
You may want to go a sporting goods or health food store and pickup a cheap bodyfat caliper. If you track the bodyfat % along with bodyweight you get a good idea of the lean muscle mass you are gaining.
April 6th, 2008 at 2:07 pm
I’m really looking forward to seeing how this works out. Great job again, Brick.
April 6th, 2008 at 2:34 pm
@Art, thanks for the tip! I have been meaning to search YouTube for some weight lifting tips/videos.
@Christopher, Excellent! I did not know there was a low cost way to measure bodyfat - I think this is an essential, if not the most essential measurement of my progress. Thanks for that advice.
@Clay, thanks!