Training Board is about…

Weightlifting, nutrition, paleolithic and "Zone" dieting, weight loss, my workouts, and reflections and reviews of various related topics that interest me. But mostly, I just use this blog to track my workouts.

If anything I have posted seems useful to you, let me know with a comment.

About Me

I'm a level I "sports performance certified" USAW coach, and I train, and work as an assistant coach at Asheville Strength and Conditioning, a great little gym here in Asheville, N.C.

I work with clients who want to get strong and fit, and specialize in helping older, detrained individuals reclaim their fitness and youthful athleticism.

Also, it should be said that I used to train with, and still love many of the folks down at CrossFit Asheville. A lot of the older portions of this blog deals with CrossFit and reflects my earlier fascination with CrossFit's "fitness as sport" model of training. I've learned a lot from CrossFit since I first discovered it, back in late 2008, even though my own training is now more focused on developing pure strength and capacity in the basic strength lifts.

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Weight Chart

I’ve started a new weight chart again. This is to facilitate better record keeping. My most recent weight chart can still be viewed below. The original weight chart that I kept from 2009-2010, in which I lost all that pre-CrossFit, Zone and Paleo body fat, can still be viewed at the bottom of the page. This new weight chart is organized with the MOST RECENT DATE ON TOP. That makes more sense to me.

Date

Weight

Umbilical Measurement

Comment
5/8/2011

195.5

36 1/2″

10:30 pm measurements. I’m ready to make some changes here. See link for full measurement details.
5/1/2011

192.0

36 3/8″

8:30 pm measurements. About even for the week, which about figures. At least I’m holding steady.
4/24/2011

192.0

36 1/2″

10:00 pm weigh-in and measure. Relaxed belly, full effects of days gravity very evident!
4/17/2011

193.5

n/a

Did not take measure. Saw weight spike as high as 195 during the week following this weigh-in.
4/10/2011

187.5

35 1/2″

For measurement details follow the link.

 


From January 2009 until May 2010 I faithfully kept a weight chart. Then, Summer 2010 came along and I abandoned the practice completely for a few months. I have now begun a new chart, which you can see immediately below this paragraph. The old chart, can still be viewed, below the new chart.

Date

Weight

Body Fat %

Fat Mass

Lean Mass

Comment
8/15/2010

182.0 lbs

15 %

27 lbs

155 lbs

Also saw 14% (at a lower weight).
8/22/2010

183.0 lbs

15%

27.5 lbs

155.5 lbs

Also saw 16%.
8/29/2010

181.0 lbs

15%

27 lbs

154 lbs

Apparent weight loss
9/5/2010

180.0 lbs

14%

25 lbs

155 lbs

possible 2 lb fat loss over 3 wks.
9/12/2010

181.5 lbs

14%

25.5 lbs

156 lbs

Apparent lean gains here.
9/19/2010

182.0

14%

25.5 lbs

156.5 lbs

Suggests a lean gain since Aug.

09/26/2010

184.5

15%

28 lbs

156.5 lbs

The higher overall weight may be an outlier.
10/03/2010

182 lbs

15%

27.5

154.5

Outlier; I haven’t lost lean mass.
10/10/2010

183 lbs

14%

26 lbs

157 lbs

Increased lean mass?
10/24/2010

179.5 lbs

11.5%

20.5 lbs

159 lbs

Lower BF% comes from caliper method.
10/31/2010

182.5

11.5%

21 lbs

161.5 lbs

about average for 6 weeks; but leaner?
11/14/2010

188.0 lbs (!)

11.5%

21.6 lbs

166.4 lbs

What happened? ad libitum eating, lots of carbs and sugar, plus multiple cheat nights over the past three weeks.
11/21/2010

184.0 lbs

11.5%

21.2 lbs

162.8 lbs

Not sure about this.
12/5/2010

180.5 lbs

11.5%

20.75 lbs

159.75 lbs

The numbers aren’t telling the whole story here.
Date

Weight

Body Fat %

Fat Mass

Lean Mass

Comment
 

Weight Metrics from Jan 2009 to May 2010
Date (Sunday) Weight BF % Fat Pounds Prior Week Observed Weight Range Prior Week Observed Fat % Range
1/14/09 215.5 25% 53.875 215—216 23—25
1/25/09 211.5 25% 52.875 211.5—216 22—25
2/1/09 211.0 24% 50.64 210.5—212.5 23—25
2/8/09 213.0 23% 48.99 211.5—213.5 22—25
2/15/2009 211.0 22% 46.42 208.6—213.5 22—24
2/22/2009 210.0 22% 46.2 207.2—211 22—23
3/1/2009 208.0 21% 43.68 206.8—209.5 21—24
3/8/2009 205.5 20% 41.1 202.6—208 20—23
3/15/09 204.5 19% 38.85 202—207.5 18—23
3/22/2009 201.0 19% 38.19 200.5—206 19—22
3/29/2009 198.5 18% 35.73 195.0—203 18—21
4/5/2009 195.0 17% 33.15 194.2—199.5 17—21
4/12/2009 194.0 16% 31.04 193.5—198.5 15—20
4/19/2009 192.5 16% 30.8 191.0—196.0 15—20
4/26/2009 191.0 16% 30.56 189.4—193 16—19
5/3/2009 191.5 15% 28.7 187.0—193 15—18
5/10/2009 186.5 15% 28.0 185.4—193.0 15—17
5/17/2009 n/a n/a n/a 184.0—188.5 15—17
5/24/2009 184.0 14% 25.8 181.5—187.0 13—15
5/31/2009 181.5 14% 25.4 181.5—185.5 13—15
6/7/2009 184.0 14% 25.8 179.8—185.5 13—16
6/14/2009 181.5 14% 25.4 181.6—186.0 13—16
6/21/2009 179.5 13% 23.3 179.0—183.5 13—15
6/28/2009 181.0 13% 23.5 178.0—184 13—15
7/05/2009 180.4 13.2% 23.8 178.4—182.5 12.6—15
7/12/2009 178.2 12.6% 22.5 176.4—180.4 12.6—14.9
7/19/2009 176.8 12.7% 22.5 173.8—178.2 12.6—14.4
7/26/2009 177.2 12.9% 22.9 176.4—178.8 12.6—14.5
8/2/2009 178.8 12.8% 22.9 175.8—178.2 12.8—15.1
8/9/2009 181.4 13.0% 23.6 176.8—181.2 13.0—15.1
8/16/2009 178.5 13.0% 23.2 177.8—182.5 13.0—15.9
08/23/2009 182.0 13% 23.7 176.5—182.0 13.0—15.0
08/30/2009 178.5 13% 23.2 177.0—183.5 13.0—15.0
09/06/2009 181.0 13% 23.5 177.0—182.0 13.0—15.0
09/13/2009 180.0 13% 23.4 176.4.—181.5 13.0—15.0
09/20/2009 178.5 13% 23.2 175.4—180.5 12.0—15.0
09/27/2009 178.5 14% 25.0 173.6—180.0 13.0—14.0
10/04/2009 175.5 13% 22.8 174.5—179.5 13.0—15.0
10/11/2009 177.0 12% 21.2 174.5—177.5 12.0—14.0
10/20/2009 177.5 lbs 13% 23.1 175.4—178.5 12.0—13.0
10/25/2009 177.5 12% 21.3 175.5—179.0 12.0—14.0
11/1/2009 178.0 13% 23.1 175.0—178.0 12.0—14.0
11/8/2009 178.5 13% 23.2 174.4—181.1 13.0—14.0
11/15/2009 173.5 12% 20.8 172.0—176.5 12.0–14.0
11/22/2009 173.5 12% 20.8 172.6—174.5 12.0–14.0
11/29/2009 181.0 13% 23.5 173.5—178.0 12.0–13.0
12/6/2009 179.5 13% 23.3 176.5—181.0 13.0–14.0
12/13/2009 177.5 13% 23.1 175.5—179.5 13.0–15.0
12/20/2009 178.0 12% 21.4 176.5—180.5 12.0–14.0
12/27/2009 176.0 12% 21.1 171.5—176.0 11.0–13.0
1/3/2010 175.5 12% 21.1 175.5—176.0 12.0–12.0
1/10/2010 176.5 12% 21.2 172.5—176.5 12.0–12.0
1/17/2010 175.0 12% 21.0 174.5—176.5 12.0–12.0
01/24/2010 175.5 12% 21.1 173.0—176.5 12.0–13.0
01/31/2010 173.5 12% 20.8 173.5—175.5 12.0–13.0
02/07/2010 172.5 12% 20.7 170.5—173.5 12.0–13.0
02/14/2010 174.5 12% 20.9 170.5—175.0 12.0–13.0
2/21/2010 175 13% 22.8 173.5—176 12.0–14.0
2/28/2010 174 13% 22.6 172.5—175.0 13.0–14.0
3/7/2010 173 13% 22.5 174.0—176.0 13.0–14.0
3/14/2010 175.5 13% 22.8 171.0—174.5 13.0–14.0
3/21/2010 175.0 13% 22.8 172.0—177.0 13.0–14.0
3/28/2010 178.0 13% 23.1 174.5—175.0 13.0–15.0
4/4/2010 178.5 13% 23.2 177.0—179.5 13.0–14.0
4/11/2010 175 13% 22.8 173.0—178.5 13.0–15.0
4/18/2010 179 14% 25.1 175.0—175.0 13.0–13.0
4/25/2010 180 13% 23.4 177.0—179.0 14.0–15.0
5/2/2010 178 13% 23.1 177.0—181.5 13.0–15.0
5/9/2010 183.5 14% 25.7 178.0—178.0 13.0–14.0
5/16/2010 181.5 14% 25.4 178.0—183.5 14.0–15.0
14.0–15.0
hi mom!