Weight Lifting Charts and a Definitive Article on Keeping the Weight Off

I have two things to share with you this evening.  The first are some weight lifting charts I designed, and the second is an incredible article in Runners World by their editor at large Amby Burfoot.  I will cover the article first.

In the current issue of Runners World, April 2015,  the article A Weight-Loss Manifesto appears under Amby’s byline.  He has done his homework,  and written what amounts to a meta analysis conveyed in laypersons terms, on the science of weight loss,  There is a special emphasis on keeping the weight off which is, I think, harder than loosing it.  Like any magazine Runners World can run hot and cold.  This months issue, “The Weight-Loss Special,”  is one of the better ones. Now to those weight lifting charts I promised.

Through aging and by running I have lost some muscle mass.  So, I have started to get serious about weight training. I don’t want to bulk up, but I do want to stay functionally strong, and to tone.  Since I started to get serious about weight training I have been on a quest for the perfect weight lifting chart to keep track of progress.  I am a big fan of using metrics for fitness.

I had little success in finding a chart that made sense for me.  So I designed one for myself.  I have always liked the little half size clipboards for trips to the gym or even just working out at home.  They fit inside a gym bag and seem to be just the right size. Here is what my rig looks like with an older version of the form:

FullSizeRender
These half-sized clipboards are perfect for workouts at home or in the gym.

Below is the chart design I am currently using.  It is more generic than the previous one.

weight lifting chart portraitI make some copies and cut each copy in half.

I would prefer one with three workout routines per page, instead of two (after the chart is cut in half) but the lines just get too small and I really like that little half size clipboard.  But, I made a full size version, portrait orientation instead of landscape, for anybody that wants to use it. It has two rows of three workouts each.   Here is what it looks like:

weight lifting chart landscapeHere is a link to one of my cloud files where I keep the originals, and a pdf version of each one.  The files were created with Libre Office and are in .odt format.  I prefer open source software and the Linux operating system.  Besides Linux, Libre Office is available for Mac, and Windows.

My  next article will be on the perfect weight lifting setup for home, and some suggested resources.

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Before & After: What Running Ugly Did for Me

What a winter!  Every February is a trial and now that we are into March we are one day away, this Friday, from mild weather.  It is not so much the cold here in Missouri as it is the huge variability. If the weather would stay the same I would be able to get used to it.  It is amazing that after all these years it still effects me so strongly.

Instead of running as much as I would like,  I have been working out inside at home, and at the gym.   I found a great weight routine that I will be sharing in my next post.  However today I thought I would share a before and after picture of me.   I found them this evening when I was going through photos.

man and women running outside
This is a picture of me running my first 5k after loosing about sixty pounds. You can see I still have a long ways to go.

The first picture is what I looked like over two years ago after I had already lost around sixty pounds.  This was my first 5k in over thirty years and I ran it with all my kids – three young women, and my son, as well as my daughter in law. It wasn’t pretty but I got it done.  My maiden voyage.  It was a bit cool, but otherwise a beautiful day, and it was good to be with my family. By the way, the shoes pictured in the masthead are the very ones I was wearing in the above picture.  I still have them in my closet. I lost a lot of weight walking and running in those shoes.

Man holding bab with three young women.
Me holding my first grandchild, pictured with my three daughters. Very blessed to have them all.

This next picture is the after picture – about a year and a half later.  In the meantime I have lost  another forty pounds or so, and gained a granddaughter. You can see my three beautiful daughters, as well as my granddaughter, in this picture. I have a lot to be grateful for.  It has been a wonderful journey.

When I started running again (after a thirty year layoff following the untimely  death of my running mentor Arnie Richards), I had made the decision to start running ugly.  I decided to throw my ego to one side and do it regardless of what I looked like.  I didn’t even think about it.   Otherwise I would have never moved on.  And, if  I can do it anyone else can.  You just have to start.  You don’t have to run fast, you don’t even have to run far, and you don’t even have to start running at all – just walk.  The secret is to just start.  I started by walking one mile and kept at it.  I was absolutely thrilled when I worked my way up to running a mile without stopping. Every time I run I am thankful for one more opportunity to move, feel alive, and be in this wonderful world.

Coming up a story about weight lifting for masters/senior runners as well as an article about running safety.