Payton's Lifting, Cardio, and Food Journal

[grouchyjarhead]

Congratulations on working out together that often! That's great.

Hope everything goes well with your tests.

[tblodg15]

So on Saturday, my wife, son, and I are going to have our cholesterol checked.

I am sure you recall my biometric screening was cancelled a couple months ago and the reschedule is tomorrow! I have no idea what to expect. I am sure overall it will be better than last year with another year of eating well and exercising.

The unknown to me is that a year ago when it was tested I had been losing weight for a year so was in a calorie deficit and doing cardio 3 days per week.

Now I have been gaining weight on purpose for 6 months on a calorie surplus with only 1 day of cardio per week. Also during the long term cut I was only eating egg whites and now I eat 2 full hard boiled eggs every day so my cholesterol consumption is higher along with the calorie surplus. So that could possibly hurt my lipids but on the other hand even after gaining 10 pounds on purpose I am still 16 pounds lighter than last time so that and another year of exercise it could be much better?

So that’s why I have no idea what to expect. If it is not great then I may have it tested again at the end of summer on my own cost when I am back down in weight just to see if it makes much difference.

[ElrondHubbard]

Don't know why we say "you're killing it!" when actually you're living it up.

Good things happening here. I'm not in the least concerned about your lipid panel. I'm sure it will be great. You guys deserve all of the positive feedback that you get.

[tblodg15]

I had my blood drawn yesterday for my biometric screening and should have the results in a week or so. They also measure our blood pressure, weight, height, and waist. My blood pressure was 118/72 and that was after she drew my blood. Needles don’t bother me but they usually measure my BP before the blood draw and I would think for some folks that could drive theirs up some. Anyways, I will take that BP because before I started working out and eating better 2 years ago I was getting readings in the 140’s-150’s over 90’s-100. Last year my BP was 118/74 so the almost exactly the same even though I have lost more weight. And that along with my bad cholesterol numbers is why I made the lifestyle change!

When she measured my waist she cinched the tape a little tight and she wrote it down as 30 inches! It is definitely not that small even if I suck it in LOL.

For cholesterol levels we talked before about total/HDL ratio and LDL/HDL ratios. I recently read a few articles claiming that the best overall predictor of heart disease was triglycerides/HDL ratio. I had not heard that one before and don’t know how true that is. They stated the triglycerides/HDL ratio goal should be <2.0 and ideal is 1.0. I calculated mine from my numbers over the years and have had some high triglycerides/HDL ratios but last year is was 1.1 so almost “ideal” according to those articles. My carb consumption is way higher this year being in a gaining phase versus cutting last year so it will be interesting to see if that affects raises my triglycerides.

[Payton1221]

Believe it or not, I'm going to refute what appears to be very good numbers. Keep in mind that these results are taken from a sample taken via capillary blood collection so the volume is minimal (like maybe 4-5 drops) Maybe it's spot-on accurate, but I'll say this, the LDL was lower than it has been in years; the HDL was lower than it has been in years; and consequently the total was lower than it has been in years when compared with previous blood draws where several ounces of blood were collected. BTW note that I eat 2 lbs of 90/10 hamburger each and every week but perhaps offset chicken, salmon, and lean lunchmeat (turkey) that I eat.

The total/hdl ratio (and the trigs) are pretty much where they always are, and if you believe that total/hdl is one of the most important predictors of heart disease then I guess "it's all good." Tblog, that was an interesting comment on the trigs/hdl ratio, and if true, of course I'm VERY HAPPY with my results

Glad I lost a few pounds of the Christmas chub because my BMI was a hair below OVERWEIGHT (/sarcasm)

[tblodg15]

Your picture cut off the left side and we can’t see the total cholesterol or triglycerides numbers (at least on my phone). But the total has to be low if the LDL was only 99!

So you got the results immediately? And they only took a few drops? Ours gets a full vile sent to a lab and takes 5-7 days to get the results, but like you said I don’t know for sure that makes it more accurate but I would guess it might.

Oh, my BMI puts me squarely into the overweight category with a body fat somewhere in the mid to upper teens (And a 30” waist according to them LOL).

[Payton1221]

Your picture cut off the left side and we can’t see the total cholesterol or triglycerides numbers (at least on my phone). But the total has to be low if the LDL was only 99!

So you got the results immediately? And they only took a few drops? Ours gets a full vile sent to a lab and takes 5-7 days to get the results, but like you said I don’t know for sure that makes it more accurate but I would guess it might.

Oh, my BMI puts me squarely into the overweight category with a body fat somewhere in the mid to upper teens (And a 30” waist according to them LOL).

That's odd . . . perhaps it's a browser thing but IDK

Trigs: 55
LDL: 99
HDL: 55
Total: 165
Total/HDL: 3
Trigs/HDL: 1
BMI: 24.68

[Payton1221]

The wife and I went to the gym today:

DB Seated OHP
55's x 13
60's x 10
60's x 13

Pull-Ups
BW + 50 x 6 then BW x 5
BW + 35 x 7 then BW x 5
BW x 13

Leg Extension
One Rest/Pause set of 110 w/30 sec rest x 18, 8, 10*

*Cut this short knowing that I am going to ride my bike later today. Bike odometer is 238 YTD. Aiming for over 250 before the weekend's over as long as it doesn't rain tomorrow.

[ElrondHubbard]

Your picture cut off the left side and we can’t see the total cholesterol or triglycerides numbers (at least on my phone). But the total has to be low if the LDL was only 99!

So you got the results immediately? And they only took a few drops? Ours gets a full vile sent to a lab and takes 5-7 days to get the results, but like you said I don’t know for sure that makes it more accurate but I would guess it might.

Oh, my BMI puts me squarely into the overweight category with a body fat somewhere in the mid to upper teens (And a 30” waist according to them LOL).

That is odd. I was able to see the entire image. And yes, those are great numbers!

It's almost like you're healthy.

If we can keep the BMI up and the waist diameter down, we're golden!

[bamazav]

Not a fan of the BMI. It is an "insurance" number that does not take into consideration lean muscle mass or body fat %. I am 6' tall, 203 lbs with a body fat between 15 & 17% ( according to 3 point caliper testing) yet my BMI currently has me at 27.5, in the overweight category and in what is considered unhealthy. If it bumps up two more points I move into the "Obese" category. REally? Even my doctor questioned that number.

[Payton1221]

It's almost like you're healthy.

LOL.

If we can keep the BMI up and the waist diameter down, we're golden!

Not a fam of the BMI. It is an "insurance" number that does not take into consideration lean muscle mass or body fat %. I am 6' tall, 203 lbs with a body fat between 15 & 17% ( according to 3 point caliper testing) yet my BMI currently has me at 27.5, in the overweight category and in what is considered unhealthy. If it bumps up two more points I move into the "Obese" category. REally? Even my doctor questioned that number.

The bolded part about Dave's post is what makes it valid. Oh, and do you know who else was deemed "obese" by BMI? Every Mr. Olympia that ever lived

[ElrondHubbard]

LOL.




The bolded part about Dave's post is what makes it valid. Oh, and do you know who else was deemed "obese" by BMI? Every Mr. Olympia that ever lived

The Barbell Medicine crew addresses this, of course. They say, correctly, that if your doctor just does a BMI and fails to incorporate your waist measurement, then he's not doing it right.

[tblodg15]

That's odd . . . perhaps it's a browser thing but IDK

Trigs: 55
LDL: 99
HDL: 55
Total: 165
Total/HDL: 3
Trigs/HDL: 1
BMI: 24.68

I received my results and posted in my journal. Not as low as yours but improved from prior years.

[Payton1221]

Hey guys. Just a driveby post to let you know that I'm still kickin' and lifting. After 35 years of lifting, I'm fairly certain that I've hit my genetic limit, so I continue to do the same workouts over and over (and over and over and . . . ), but I'm satisfied with that. Mine has become a minimalist workout: three (HARD!) push sets, three hard pull sets, and then legs. Sometimes I'll allow a bike ride up the steepest hills in my area serve as a leg workout.

[Payton1221]

[POST CONTINUATION BECAUSE OF INEXPLICABLE BB.COM ERROR FORCING SHORTER POST!?!?]

And I continue to get compliments at my wife's gym almost without fail if I have to "work in" with someone at the one and only pull-up station in the free weight area. Here's two of the most recent ones:

1) I worked in with a guy who was doing weighted dips with a 75# DB. I was soooo tempted to try a weighted pull-up right there knowing that I recently got three good reps with a 50# DB, but I didn't want to look stupid and get zero. So I knock out 15 or so reps to which the guy says "that's more than I can get," and I reply "but yeah, I only weigh 172 (this guy was a fairly lean 190)." I leave to do another pressing set (I always superset these), and after a 4 minute break or so, I finish my incline DBs (75's x 15) and he's still at the pull-up station. I ask to work in again and then say "what the heck . . . let me borrow your DB" and then manage one good rep and then 3/4's of another. The temptation is too much for him so he attempts it himself and manages something just shy of full rep and I receive another compliment. My back hurt a bit the next day and I don't know if it had to do with that set or not.

2) I work in last night with a lean 175# guy alternating pull-ups and chin-ups. He's got his earbuds in so I point to me then to the pull-up/dip station and he nods. I then proceed to get 15 good reps (this was set #2 and I actually got 17 reps on set #1 which I think ties my all-time record). He's still crankin' the tunes when I finish but he smiles and presents his fist to fist bump him

[Payton1221]

THIRD AND FINAL POST DUE TO BB.COM ERROR IN WHICH SHORTER POSTS ARE NEEDED

I haven't squatted in a few years due to shoulder and wrist mobility issues, but I did buy Dave Draper's Top Squat attachment which should be here within the next week or so. While my pressing and pulling efforts are not too shabby, my squat has always been poor, Poor, POOR . . . like <225 1RM poor But I am looking forward to squatting again.

Not to more significant things I mentioned that my 23 year old daughter and her husband were expecting their first child (and our first grandchild), here's the precious thing with yours truly:

[bamazav]

Congrats on the grandbaby! Mine is three going on 20 but a hoot to be with when we are able. Facetime has been a blessing. I can see her a couple times a week, if she will slow down enough to talk with me.

Let me know what you think of Drapers Top Squat. I have heard reviews both ways. I am keeping my eye out for a safety squat bar and am hoping to purchase a Linebacker Attachement for my Landmine set up. The Linebacker would let me do leverage and hack squats with minimal equipment. My 2 cents on squats is be patient, take it slow, microload when necessary and make form the priority. My largest gains have happened between ages 52 and 55. Use me for the "if he can do it, I know I can do it."

[HomeGymChains]

Congratulations on keeping going!

[TM79]

Howdy Payton. Glad to hear that you are still crushing it. I enjoyed the gym stories. Congrats on the grandbaby! I'll bet that is an incredible feeling. I'm way to entrenched in raising my own kids to even imagine that.

[tblodg15]

Congratulations! (On the grand baby and continuing to kick ass at the gym).

[Payton1221]

Congrats on the grandbaby! Mine is three

I may have mentioned it before but I teach the 2-3 years olds at church every other week, and I LOVE that age. Most of my "guess what happened this week" stories are often what happened in that classe. FOR EXAMPLE, there's a game I'll play where I cradle the kids and then do bodyweight squats with them counting slowly one, two . . . and then on "three" I drop quickly as if they're falling. One little girl liked it so much, later she came up to me; raised her arms; and then said "scare me!"

Congratulations on keeping going!

Thanks.

I'm way to entrenched in raising my own kids to even imagine that.

Enjoy the ride. It seems like just yesterday I had my grandbaby's mom sitting on my stomach as I was laying on the couch when she threw up on my chest and my first thought was "puke is warm."

Congratulations! (On the grand baby and continuing to kick ass at the gym).

Thanks. And I'm still enjoying my bike too. I'm so blessed to live in the country. I just returned from an 11 mile ride where I bet fewer than 10 cars passed me the whole time.

[Payton1221]

I've never done keto, but there are times when I want to eat more protein but with fewer calories overall. So I came up with something that I enjoy, and that's to use lunchmeat as a soft taco of sorts. Here's my cheeseburger version

[jreacher]

Congratulations! That grandbaby picture is really heartwarming.

My oldest daughter is a teenager and the years have flown by. I know that in a couple more blinks of my eyes that I'll be in your shoes soon.

I like those low carb burgers you did. I typically will use a couple large slices of cheese for my "bun."

[Samraiwise]

I envy you Grandpa!!



To be continued............

[ElrondHubbard]

Very nice picture! You just showed the very best reason for staying at your best for a lifetime. Not too many grandparents can keep up with those cute little weeds, and you’ll sure be glad you can!

[Heisman2]

Congrats on the grandchild! Great picture!

[Payton1221]

Thanks everyone. We went to my wife's gym, and I flat benched DBs for the first time in YEARS. I was surprised that I couldn't get the 75's flat more than 19 times considering I can get them 15 times on a low incline. Flies used to bother me too (even when I was younger), but the fly machine with the weight stack didn't seem to bother me at all. I got 150 on the stack x 12. I have no idea if that's good or bad considering leverages and such.

[TM79]

Sorry to hear that you've "lost so much" on flat dumbbells Payton. To have fallen all the way to 19x75 must be demoralizing. Solid numbers for sure. I'd take a "loss" like that anyday.

[Payton1221]

Solid numbers for sure. I'd take a "loss" like that anyday.

LOL. It had been so long that I had to remember how to get into position with them, and when I figured it out with lighter DBs, I thought to myself "I sure hope I don't hurt myself lowering my upper body onto the bench with the 75's"

Regarding my dumbbells, I put my 90's for sale on Craigslist, and I am to meet a guy tomorrow at lunch who wants to buy them. They're just so big and (duh!) HEAVY! I managed 10 reps on the incline bench the other day and then 8 reps and 7 IIRC for sets #2 and #3, but I'm trying to keep my reps in the +10 range (right or wrong) thinking that'll be more joint friendly. With that said, my joints feel amazing. Occasionally I might feel a little stiff in my lower back, but for the most part, I'm pain free. Looking better than the average person your age is nice, but moving well and feeling well is even a better accomplishment IMO.

Bike's odometer is 382 (I think), so I'm still on track to hit my 1,000 mile minimum for the year.

[ElrondHubbard]

LOL. It had been so long that I had to remember how to get into position with them, and when I figured it out with lighter DBs, I thought to myself "I sure hope I don't hurt myself lowering my upper body onto the bench with the 75's"

Regarding my dumbbells, I put my 90's for sale on Craigslist, and I am to meet a guy tomorrow at lunch who wants to buy them. They're just so big and (duh!) HEAVY! I managed 10 reps on the incline bench the other day and then 8 reps and 7 IIRC for sets #2 and #3, but I'm trying to keep my reps in the +10 range (right or wrong) thinking that'll be more joint friendly. With that said, my joints feel amazing. Occasionally I might feel a little stiff in my lower back, but for the most part, I'm pain free. Looking better than the average person your age is nice, but moving well and feeling well is even a better accomplishment IMO.

Bike's odometer is 382 (I think), so I'm still on track to hit my 1,000 mile minimum for the year.

Yer gonna miss 'em when they're gone!

The dumbbells, I mean. I guess that can apply to freedom of pain free movement too, but they aren't anywhere near gone. I know the feeling. I was on a ladder today trimming tree branches away from the roof, and my wife commented that most other men my age would have hired somebody else to do it -- and the somebody else probably would have had a harder time than I did.

That made me feel pretty darn proud.

When I see the stuff you're doing, I feel pretty much the same way, by proxy!