Hi all! Well, if you haven't guessed by my lack of posting on this blog, yes, I lost much of my motivation and fell into the evil ways of laziness! Looking back, it happened about the same time I began building my website. Perhaps my excitement for weightlifting got transferred to my excitement for website building? The answer doesn't matter. What does matter is that I'm not weightlifting OR losing fat right now!
So next week I'll be restarting Your Six Pack Quest. Why not this week? 'No better time than the present!' some of you may be saying. Wise words, indeed! However, I've been taking whitewater kayaking classes and this weekend is Graduation Weekend, where the group I'm in starts to hit actual whitewater. It's not something that I want to be sore for! Especially when I need to make 'must make' moves to bust through a wave! No no no! No soreness allowed!
So next week I'll be starting all over again, Week 1 Day 1. I am looking forward to it. And I'm hoping to have a workout partner come August when I purchase a gym membership to the Vogel Fieldhouse here in New Ulm. That will definitely help on those days when I just don't feel like working out, to have somebody yelling at me to get my butt moving!
Anyway, I wanted to hop onto this blog to let you all know what was going on. I'll post my whitewater video as soon as possible (Gotta love GoPro waterproof video cameras!!!).
Okay, talk to you all later!!!
Wednesday, June 1, 2011
Sunday, March 27, 2011
Week 4?
Woah! I missed a week! No worries. I missed more than a week. I also missed three workouts! That's not a good thing. This motivation thing is tougher than it looks!
I've scolded myself already and I got back onto track this morning, getting a full workout in. It felt good to finish the remainder of Week 4 (a week late!)
I stepped on the scale this morning and I didn't see any changes, and because of my weeklong absence, I'm not going to measure myself.
Yes, that's right! I'm writing this off as a "BAD WEEK!!!" At least for my fat-loss program.
There were good things about this past week. Mainly, I have my website up and running online! This will provide some more major motivation for me to keep up on my workouts. Why? you ask.
Because I'm starting up an affiliate website, promoting all kinds of different information products on the web. I plan to have a separate blog for that site as well, as well as informational videos and articles and all kinds of neat stuff. So, in my head, I figure I need to walk the walk to talk the talk. If I'm promoting a muscle-building or fat-loss product, people need to see that it worked for me in order to build some trust in the product. Fat Russells should not be promoting fat-loss products unless they're using the products themselves!
So anyway, my website launch has me very excited and I'm looking forward to building it. It's right here if you'd like to see it:
There are no products listed yet. I'm going to wait to learn a little CSS before I start building those pages. It should be within a couple weeks. Until then, I'll be expanding my knowledge of HTML and adding to my site as I learn each new subject.
But enough about my website, this blog is about my 6-Pack Quest!
So my schedule for next week, besides dealing with the massive soreness I know I'm going to feel tomorrow (which I fully deserve!) is to begin the cardio sessions on Tuesday, Thursday, and possibly Saturday. Saturdays are optional, if only prevent burnout. Saturday Couch to 5K, however, is mandatory. I don't count steady-state running as the kind of cardio that's going to result in burn-out; it's the HIIT cardio that I'm concerned about.
But yes, that's the plan. Next weekend I plan on whining about how sore I am and POOR POOR ME!!! Hahaha!!! Seriously, I'll mention in passing how sore I was, but how much fun I had kayaking on our flood-swollen rivers! Yay!!! I bet you can't wait to hear about it!
Alrighty! This is going to be a short post. I got my Hyper Martial Arts videos in the mail yesterday and I mean to watch one of them right now!
See you next week!!!
I've scolded myself already and I got back onto track this morning, getting a full workout in. It felt good to finish the remainder of Week 4 (a week late!)
I stepped on the scale this morning and I didn't see any changes, and because of my weeklong absence, I'm not going to measure myself.
Yes, that's right! I'm writing this off as a "BAD WEEK!!!" At least for my fat-loss program.
There were good things about this past week. Mainly, I have my website up and running online! This will provide some more major motivation for me to keep up on my workouts. Why? you ask.
Because I'm starting up an affiliate website, promoting all kinds of different information products on the web. I plan to have a separate blog for that site as well, as well as informational videos and articles and all kinds of neat stuff. So, in my head, I figure I need to walk the walk to talk the talk. If I'm promoting a muscle-building or fat-loss product, people need to see that it worked for me in order to build some trust in the product. Fat Russells should not be promoting fat-loss products unless they're using the products themselves!
So anyway, my website launch has me very excited and I'm looking forward to building it. It's right here if you'd like to see it:
There are no products listed yet. I'm going to wait to learn a little CSS before I start building those pages. It should be within a couple weeks. Until then, I'll be expanding my knowledge of HTML and adding to my site as I learn each new subject.
But enough about my website, this blog is about my 6-Pack Quest!
So my schedule for next week, besides dealing with the massive soreness I know I'm going to feel tomorrow (which I fully deserve!) is to begin the cardio sessions on Tuesday, Thursday, and possibly Saturday. Saturdays are optional, if only prevent burnout. Saturday Couch to 5K, however, is mandatory. I don't count steady-state running as the kind of cardio that's going to result in burn-out; it's the HIIT cardio that I'm concerned about.
But yes, that's the plan. Next weekend I plan on whining about how sore I am and POOR POOR ME!!! Hahaha!!! Seriously, I'll mention in passing how sore I was, but how much fun I had kayaking on our flood-swollen rivers! Yay!!! I bet you can't wait to hear about it!
Alrighty! This is going to be a short post. I got my Hyper Martial Arts videos in the mail yesterday and I mean to watch one of them right now!
See you next week!!!
Sunday, March 13, 2011
Pictures
I'm finishing my coffee right now just before I head out to the gym. I may have to wait an hour before I head out though since my gym clothes are in the dryer. So I figured I'd get another post written and get some pictures up.
So how is my workout system coming? Well, it's going good, although I missed my workout on Friday due to laziness. It's not something I'm going to beat myself up for, but I do recognize that it's not okay. I'm just going to have to tweak my self-motivational skills a bit to get myself going.
I have a busy day planned for today. Including this post, I have a little bit of writing to do (non-blog-related also), weightlifting, kayak polo at the Lake Crystal Recreational Center, and then, after that, I'll be relaxing with some of my friends and driving them crazy!!!
I have to say that I'm starting to see results from the Your 6-Pack Quest program. My arms are starting to become a bit more defined and I could feel the muscles in my back a little this week, in the sense of soreness. It was a good feeling that let me know I was doing something correct! Also, my legs are starting to firm up, also a good feeling.
Today will be the end of Week 3 (out of 16), so 13 weeks left of the first part of the program. It's called "Metabolic 3 Day Boost" and it leaves me sweating and feeling like taking a nap afterwards. Or if not taking a nap, just lying down and dreaming of what's to come!
What's to come in 13 weeks? From the forum posts I've read on Vince DelMonte's site, the Metabolic 4 Day Extreme program is geared for stripping slabs and slabs of fat from one's body. Some of the exercises look a bit unconventional for the gym, but from my experience in the 3 Day program so far, it looks like it'll work wonders. I can't wait to experience that kind of soreness!
I managed to gain 2 pounds this week, and I'm not surprised given the crap I've been eating. Last night was Mexican food and popcorn, pizza the day before, and I think it was pizza on Thursday night also. So the official weigh-in for this week is: 222 pounds. However, my weight isn't what I'm focusing on, so weight-gain or loss doesn't affect me. It's the measurements that I'm after. So without further ado, here they are:
Shoulders: 53.5 inches
Chest: 44.5 inches
Abdomen: 44.75 inches
Waist (narrowest): 43.25 inches
Hips: 43.75 inches
So I lost .5 inches around my shoulders, gained .5 inches around my chest, and everything else stayed the same. For now, that's okay for me. It shows that "something" is happening. I wasn't expecting much in the way of changes, especially with the missed workout this week.
My goal for next week is to have the bathroom scale say 219 pounds. I did say that weight isn't important, but it is nice to see it go down a bit. I would like to see my abdomen measurements go down by .5 inches also. That's not totally up to me, however. That depends on where my body decides to strip the fat from. Perhaps I'll lose from my chest or hips (I hope the hips before the chest; I don't like my abdoment being larger than my chest!)
Okay, so this coming week (Week 4) is my last week of weightlifting-only. Week 5 will see the start of HIIT through Scott Sonnon's "TacFit Commando" and the beginning of my running program (Couch to 5K). So if I'm not losing fat before then, I'm guaranteed to lose fat through the 6 days a week training sessions that are coming up. 3 days of weights, and 3 days of cardio. My expectations are going up.
The 4 weeks of weightlifting only are helpful to me, as far as getting over the initial soreness of a beginner's weightlifting program. That will be very helpful in preventing burnout later. By the way, my plan for burnout is to skip cardio sessions. The HIIT sessions, to be clear. I'm planning for a 5K race sometime this year, so I'm not willing to be skipping the running.
Okay, it's time for the pictures. I took these last Saturday, March 5th. As you can tell, I've a ways to go. But "BEFORE" pictures have to start somewhere, so here they are!
So there they are, my official "BEFORE" pics! I haven't decided on how often I plan to repost pictures yet. It could be once a month, or every time I lose another two inches from my abdomen. However, my blog posts will be at least weekly. I find this is a good way to hold myself accountable.
Alright! That's it for me. It's time to hit the gym!!! Woot!
So how is my workout system coming? Well, it's going good, although I missed my workout on Friday due to laziness. It's not something I'm going to beat myself up for, but I do recognize that it's not okay. I'm just going to have to tweak my self-motivational skills a bit to get myself going.
I have a busy day planned for today. Including this post, I have a little bit of writing to do (non-blog-related also), weightlifting, kayak polo at the Lake Crystal Recreational Center, and then, after that, I'll be relaxing with some of my friends and driving them crazy!!!
I have to say that I'm starting to see results from the Your 6-Pack Quest program. My arms are starting to become a bit more defined and I could feel the muscles in my back a little this week, in the sense of soreness. It was a good feeling that let me know I was doing something correct! Also, my legs are starting to firm up, also a good feeling.
Today will be the end of Week 3 (out of 16), so 13 weeks left of the first part of the program. It's called "Metabolic 3 Day Boost" and it leaves me sweating and feeling like taking a nap afterwards. Or if not taking a nap, just lying down and dreaming of what's to come!
What's to come in 13 weeks? From the forum posts I've read on Vince DelMonte's site, the Metabolic 4 Day Extreme program is geared for stripping slabs and slabs of fat from one's body. Some of the exercises look a bit unconventional for the gym, but from my experience in the 3 Day program so far, it looks like it'll work wonders. I can't wait to experience that kind of soreness!
I managed to gain 2 pounds this week, and I'm not surprised given the crap I've been eating. Last night was Mexican food and popcorn, pizza the day before, and I think it was pizza on Thursday night also. So the official weigh-in for this week is: 222 pounds. However, my weight isn't what I'm focusing on, so weight-gain or loss doesn't affect me. It's the measurements that I'm after. So without further ado, here they are:
Shoulders: 53.5 inches
Chest: 44.5 inches
Abdomen: 44.75 inches
Waist (narrowest): 43.25 inches
Hips: 43.75 inches
So I lost .5 inches around my shoulders, gained .5 inches around my chest, and everything else stayed the same. For now, that's okay for me. It shows that "something" is happening. I wasn't expecting much in the way of changes, especially with the missed workout this week.
My goal for next week is to have the bathroom scale say 219 pounds. I did say that weight isn't important, but it is nice to see it go down a bit. I would like to see my abdomen measurements go down by .5 inches also. That's not totally up to me, however. That depends on where my body decides to strip the fat from. Perhaps I'll lose from my chest or hips (I hope the hips before the chest; I don't like my abdoment being larger than my chest!)
Okay, so this coming week (Week 4) is my last week of weightlifting-only. Week 5 will see the start of HIIT through Scott Sonnon's "TacFit Commando" and the beginning of my running program (Couch to 5K). So if I'm not losing fat before then, I'm guaranteed to lose fat through the 6 days a week training sessions that are coming up. 3 days of weights, and 3 days of cardio. My expectations are going up.
The 4 weeks of weightlifting only are helpful to me, as far as getting over the initial soreness of a beginner's weightlifting program. That will be very helpful in preventing burnout later. By the way, my plan for burnout is to skip cardio sessions. The HIIT sessions, to be clear. I'm planning for a 5K race sometime this year, so I'm not willing to be skipping the running.
Okay, it's time for the pictures. I took these last Saturday, March 5th. As you can tell, I've a ways to go. But "BEFORE" pictures have to start somewhere, so here they are!
So there they are, my official "BEFORE" pics! I haven't decided on how often I plan to repost pictures yet. It could be once a month, or every time I lose another two inches from my abdomen. However, my blog posts will be at least weekly. I find this is a good way to hold myself accountable.
Alright! That's it for me. It's time to hit the gym!!! Woot!
Saturday, March 5, 2011
Welcome!
Hola mis amigos!!! Welcome to the first post of My 6-Pack Quest blog! It's good to see you! Can you stay for a while? Great!
Let me introduce myself. My name is Russell Sabo. I'm 37 years old and I live in the small town of New Ulm, MN. I currently work at a local factory, ILPEA Industries, where I make freezer gaskets (you know, the gasket with the magnet inside that keeps the freezer door closed). Yep! Exciting, I know!
To my credit, I'm also studying web design and internet marketing independently. I should have a website up and running within a month or so. It won't be the most professional-looking site, but it will be a start. I've found through the last couple months that one CAN spend too much time reading and learning, and that with some things, such as web design, it's better to jump right in and get my hands dirty. Everything else can be learned on the fly, and websites can be updated.
So today is Fasching here in New Ulm, and everybody is out celebrating. Schell Brewery, the local brew, had their celebration earlier today. Bockfest! I haven't attended it yet, opting for the warmth of my apartment instead of the late winter chilly morning air. New Ulm is a predominantly German town, and they love their drinking holidays, so the streets and bars will be full tonight! Good times to be had by all! Well, mostly all. If you haven't noticed, this blog is called My 6-Pack Quest, so my attendance will be missed. I'm working on a 6-pack, not a keg!
Well, I should get right down to it and let you know where I'm starting out, and what i'm going to do to fix it!
I stand 6 feet tall and weigh 220 pounds.
My measurements are:
Shoulders: 54 inches
Chest: 44 inches
Abdomen: 44.75 inches
Waist (narrowest): 43.25 inches
Hips: 43.75 inches
To be clear, when I measure my shoulders, I measure so the tape is 1 inch above the nipples. For my abdomen, I measure right over the bellybutton. And for the hips, I just measure around the widest part of my butt.
I haven't taken my pictures yet, but I will post them as soon as possible.
So the question is: How am I going to fix this obvious fat problem?
The answer is: through weightlifting, cardio, and two or three 24 hour fasts a week. As I go, I'm positive I'm going to have to modify my diet more than just fasting, but for now, it's good enough. I need to focus on the exercise first to turn it into a habit before I mess around with my diet too much.
The weightlifting program I'm going to be using is Vince DelMonte's "Your Six-Pack Quest." I've read his book and have finished almost 2 weeks worth of his program so far, and I have to say, it's going to work. I've lost 4 pounds already in almost two weeks, so it's a good start, and the workouts leave me sweating puddles all over my living room floor, and the gym floor.
For cardio, I'm using Scott Sonnon's "TacFit Commmando." It consists of bodyweight exercises that leave me in the same condition as the weightlifting. It seems close enought to High Intensity Interval Training (HIIT) for me to feel comfortable using it without overtraining and burning out. I'm also incorporating in some steady-state cardio by running. I'm using the "Couch to 5K" program provided by the folks at CoolRunning.com.
So far so good!
Okay, my time is up for now! I'll be back to post some pictures very soon!
I hope you can stop by again!
Ciao!
Let me introduce myself. My name is Russell Sabo. I'm 37 years old and I live in the small town of New Ulm, MN. I currently work at a local factory, ILPEA Industries, where I make freezer gaskets (you know, the gasket with the magnet inside that keeps the freezer door closed). Yep! Exciting, I know!
To my credit, I'm also studying web design and internet marketing independently. I should have a website up and running within a month or so. It won't be the most professional-looking site, but it will be a start. I've found through the last couple months that one CAN spend too much time reading and learning, and that with some things, such as web design, it's better to jump right in and get my hands dirty. Everything else can be learned on the fly, and websites can be updated.
So today is Fasching here in New Ulm, and everybody is out celebrating. Schell Brewery, the local brew, had their celebration earlier today. Bockfest! I haven't attended it yet, opting for the warmth of my apartment instead of the late winter chilly morning air. New Ulm is a predominantly German town, and they love their drinking holidays, so the streets and bars will be full tonight! Good times to be had by all! Well, mostly all. If you haven't noticed, this blog is called My 6-Pack Quest, so my attendance will be missed. I'm working on a 6-pack, not a keg!
Well, I should get right down to it and let you know where I'm starting out, and what i'm going to do to fix it!
I stand 6 feet tall and weigh 220 pounds.
My measurements are:
Shoulders: 54 inches
Chest: 44 inches
Abdomen: 44.75 inches
Waist (narrowest): 43.25 inches
Hips: 43.75 inches
To be clear, when I measure my shoulders, I measure so the tape is 1 inch above the nipples. For my abdomen, I measure right over the bellybutton. And for the hips, I just measure around the widest part of my butt.
I haven't taken my pictures yet, but I will post them as soon as possible.
So the question is: How am I going to fix this obvious fat problem?
The answer is: through weightlifting, cardio, and two or three 24 hour fasts a week. As I go, I'm positive I'm going to have to modify my diet more than just fasting, but for now, it's good enough. I need to focus on the exercise first to turn it into a habit before I mess around with my diet too much.
The weightlifting program I'm going to be using is Vince DelMonte's "Your Six-Pack Quest." I've read his book and have finished almost 2 weeks worth of his program so far, and I have to say, it's going to work. I've lost 4 pounds already in almost two weeks, so it's a good start, and the workouts leave me sweating puddles all over my living room floor, and the gym floor.
For cardio, I'm using Scott Sonnon's "TacFit Commmando." It consists of bodyweight exercises that leave me in the same condition as the weightlifting. It seems close enought to High Intensity Interval Training (HIIT) for me to feel comfortable using it without overtraining and burning out. I'm also incorporating in some steady-state cardio by running. I'm using the "Couch to 5K" program provided by the folks at CoolRunning.com.
So far so good!
Okay, my time is up for now! I'll be back to post some pictures very soon!
I hope you can stop by again!
Ciao!
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