TechGenix FitITproNews

Vol. 02, #15 - April 18, 2018 - Issue #0030

FitITproNews: Checking in with Carl Webster

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Editor's Corner

Back in December in Issue #13 Go Carl go! we shared an email we received from well-known Citrix expert Carl Webster on how he had decided to get back on the fitness wagon and get into shape again. I shared Carl's comments because I thought they might encourage other IT pros to begin an exercise routine to lose weight and improve their health. 

Recently I decided to check back in again with Carl to see how he's progressing. Carl responded with several emails which I'm excerpting from to share with you here:

Details of workout

My apologies for the delay replying. Been busy with script updates and writing reports for customers. 

Getting to the gym after work was a chore and it was too crowded for me. I now wake up at 4AM and at the gym by 4:20AM. There are not that many people there then, but the place starts filling up around 5AM. I do three circuits of the resistance machines in the Planet Fitness 30-minute express workout section. I only do the machines, not the cardio stuff:

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With one minute on each machine plus 30 seconds between machines, that means each cycle is 15 minutes and I do three cycles. On the 10 machines in the circuit, I started out four months ago on the lowest weight, 15 pounds, on each.

The machines I use are these:

  • 2 - chest press
  • 4 - leg press
  • 6 - lat pulldown
  • 8 - should press
  • 10 - leg curl
  • 12 - bicep curl
  • 14 - tricep extension
  • 16 - leg extension
  • 18 - seated row
  • 20 - abdominal

This is where I am now (April 5th):

  • Station 2 (arms) - Chair 5 - Weight 50 lbs
  • Station 4 (legs) - Chair 11 - Weight 100 lbs
  • Station 6 (arms) - Chair 8 - Weight 80 lbs
  • Station 8 (arms) - Chair 7 - Weight 35 lbs [this is the hardest one for me]
  • Station 10 (legs) - Chair M - Weight 50 lbs
  • Station 12 (arms) - Chair 4 - Weight 60 lbs
  • Station 14 (arms) - Chair 4 - Weight 75 lbs
  • Station 16 (legs) - Chair 4 - Leg L - Weight 60 lbs
  • Station 18 (arms) - Weight 75 lbs
  • Station 20 (back/gut) - Weight 95 lbs

Progress in weightloss

I am down to 197.8 from a starting weight of 215.6. If mother nature would stop with all the rain and cold weather, I could get out and start doing some more speed walking. My first 5k was to be this Saturday (April 7th) but they delayed the start, so I can't make it. So far, when I can get out to speed walk, I am maintaining a constant 4 mph pace. My goal is to get up to 6 mph, so I can speed walk a half-marathon this fall. Unlike Rod Trent, I hate running and I hate cold weather.

[Editor's Note: Carl is referring to Rod Trent's photo in Issue #28 Body transformation story - Rod Trent]

One week later

[Editor's Note: Carl sent me this update on April 12th concerning his workout. Note how he's added some additional weight to several of his exercises.]

Here are the latest weights and I also wrote down the names of the machines.

  • Station 2, Chest Press, 60 lbs
  • Station 4, Leg Press, 110 lbs
  • Station 6, Lat Pulldown, 90 lbs
  • Station 8, Shoulder Press, 45 lbs
  • Station 10, Leg Curl, 60 lbs
  • Station 12, Bicep Curl, 65 lbs
  • Station 14, Triceps Extension, 80 lbs
  • Station 16, Leg Extension, 65 lbs
  • Station 18, Seated Row, 80 lbs
  • Station 20, Abdominal, 95 lbs
I do the circuit three times. Each circuit takes 15 minutes, so 45 minutes for my workout.

Photos of Carl

Editor's Note: I asked Carl for some before/after photos and here's what he sent. This first one is Carl in 1999 at around 260 lbs: 

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This second one is him in 2002 at 180 lbs after losing 80 lbs:

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Those two photos clearly show that Carl had significant success losing weight around 16 years ago. Now let's look at some current photos of Carl. This first one was taken back on January 11th of this year:

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And here is Carl today as of April 12th:

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It's hard to lose weight when you're older, but these two photos clearly show that Carl has made significant progress over the last three months, and as an older person myself I find that very encouraging! So let's all of us wish Carl best of luck on making further progress in losing weight and getting fit again! 


Send us your feedback!

Got feedback about anything in this issue of FitITproNews? Email us at [email protected]

Disclaimer: I am not a certified fitness professional or nutritionist so take any suggestions made here "as is" with a grain of salt and a heaping supply of your own judgment. Please read our full disclaimer at the bottom of this newsletter.  


Subscriber preferences: As a WServerNews subscriber we're sure you'll enjoy reading FitITproNews each week as much as you enjoy reading WServerNews. But if you'd rather not receive FitITproNews any more, just go to the bottom of this issue and click Update Newsletter Preferences to change your subscription preferences. And by the way, we also have two other TechGenix newsletters you can subscribe to: our Weekly IT Update and Spotlight Articles. Why not subscribe to all of them today?

Ask Our Readers: Need help or advice concerning fitness, weightloss, exercising or nutrition? Why not tap into the huge collective expertise of our IT pro readership from all around the world! Send your questions to us today by emailing us at [email protected]

Today's workout

Five days ago I decided to do a REAL leg workout, that is, a workout using weights and not just bodyweight. And I decided to do it HARD by using heavy dumbbells and following the 4X protocol which I've talked about in previous issues of this newsletter. IIRC my workout went something like this:

  • Squats - 4 sets of 10 reps, 30 sec between sets
  • Walking lunges - 4 sets of 10 reps, 30 sec between sets
  • Romanian deadlifts - 4 sets of 10 reps, 30 sec between sets
  • Step-ups - 4 sets of 10 reps, 30 sec between sets
  • Sumo squats - 4 sets of 10 reps, 30 sec between sets
  • Calf raises - 4 sets of 10 reps, 30 sec between sets
That's 24 sets in total which took me about 4 minutes. My legs were so shaky afterwards that I had difficulty climbing the stairs. The next day my butt was sore as heck, and the soreness lasted three days so I didn't do any exercises until this morning when I was planning on heading outside only to discover in the morning that we'd experienced a snowfall overnight here in Winnipeg--argh!! So I hit the weights again and did a 4X workout for my arms using dumbbells, kettlebells, and bands. 

See my Nutrition Tip of the Week below for how I recovered from my leg day workout.

Got a favorite workout? Have you developed a workout that you enjoy doing and feel has been contributing to your health and which you'd like to share with our readers Email us at [email protected]

Fitness Toolbox

Products and services we think you shouldn't be without!

GOT ANY exercise equipment, nutritional supplements, personal training services, fitness websites, or anything else you would like to recommend for our readers? Or for that matter do you have any IT products or services you would like to promote or recommend? After all, our target audience here is mostly IT pros! Email us at [email protected]

Take a crash course on Active Directory with Microsoft MVP Sander Berkouwer to learn how to properly deploy, configure and virtualize an Active Directory in Windows Server 2016. 

https://go.veeam.com/learn-active-directory-deep-dive-expert-video-tutorials

Rogue is holding the garage gym to a higher standard, so park your car outside:

https://www.roguefitness.com/w4-garage-gym

If you are on a budget but looking for a total body workout, the Bowflex PR1000 is your ideal home gym:

https://www.bowflex.com/home-gyms/pr1000/100141.html

The G7 Home Gym from LifeFitness features dual-adjustable pulleys that offer nearly limitless home exercise variety and customization:

https://shop.lifefitness.com/g7-home-gym

Exercise tip of the week

Vary your squat width

You can hit different portions of your leg muscles by varying the width of your legs when you squat. For example, keeping your legs wide apart will cause greater stress on your adductor muscles (the muscles on the inside portion of your legs and groin that allow you to move your legs towards one another). 

Another variable you can try changing is how you point your feet when doing squats. I find for example that when I point my toes straight ahead I work my quads better, whereas if my toes are angled outwards to some degree then my hamstring muscles are more strongly recruited. 

Here are some articles about different squat variations you can try:

Why You Should Vary Your Back Squat Stance (BreakingMuscle)

https://breakingmuscle.com/fitness/why-you-should-vary-your-back-squat-stance

Vary foot position for better leg development (Antonio's Training Systems)

http://www.antoniostraining.com/2014/05/vary-foot-position-for-better-leg-development/

Turn Your Feet OUT For a Bigger Squat (Barbell Rehab)

https://barbellrehab.com/feet-out-bigger-squat/

The Best Ways for a Woman to Do Squats for Toning (The Bump)

http://living.thebump.com/ways-woman-squats-toning-10034.html

40 Squat Variations You Need to Try (Greatist)

https://greatist.com/move/squat-variations-you-need-to-know

Nutritional tip of the week

Eat to recover, sleep to grow

Leg day can be a killer if you max out on the weight you can work with. You're leg and butt muscles will likely be sore for days afterwards, a condition called Delayed Onset Muscle Soreness or DOMS:

https://www.painscience.com/articles/delayed-onset-muscle-soreness.php

Personally I've found that the best way for me to recover from a serious case of DOMS is to eat, eat, and eat. The more I eat, the faster I recover and the sooner the pain goes away. That's because food is needed to repair and rebuild leg muscles damaged by a heavy workout.

And that's what I did this week after my leg workout five days ago. I upped my caloric intake each day for four days by adding an extra 1000 to 1500 calories per day. The result after five days is that my legs feel great! They definitely feel stronger and feel ready for anything I'm ready to throw at them.

The downside of course is that I gained four pounds in five days, so now I have to lose some of that extra weight. Fortunately however some of that extra weight (probably less than a pound) is new muscle.

You win some, you lose some.

Got tips? Do you have any exercise or nutritional tips you'd like to share with other IT pros who are trying to lose weight and get more fit? Email us at [email protected]

Fun stuff

Want to get SERIOUS about working out? Ditch that car and turn your garage into a gym like these dudes did:

Garage Gym - Before & After

https://www.youtube.com/watch?v=q-nWDcceNfQ

How to Build a Garage Gym Rogue Style

https://www.youtube.com/watch?v=JsaLU-O_Cuc

How I converted my garage into a gym room

https://www.youtube.com/watch?v=Z92QUA5X5DE

A smokin' new garage gym transformation

https://www.youtube.com/watch?v=wcuiWnyV4EE

One Of The Coolest Garage Gyms Ever!!!

https://www.youtube.com/watch?v=gUtspOUGzmM

Product of the Week

Free Tool for Monitoring Exchange Server Status & Performance 

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SolarWinds® Exchange Monitor is a free tool that allows users to monitor Microsoft® Exchange™ Server 2013 and 2016. Get basic information about the server’s metrics, services, and database availability group (DAG) status. Add as many Exchange Servers as you wish. Simply click the “Add Server” button and fill IP address/domain name and credentials.

Download Free Tool

About FitITproNews

FitITproNews is the only weekly newsletter in the world that is entirely devoted to helping IT pros get fit, lose weight, and live happily ever after as they face the daily stresses and workload of being in the gristmill of the IT profession. FitITproNews is brought to you by TechGenix and is created each week by the same all-star editorial team that brings you WServerNews, the world's longest running IT pro newsletter focusing on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. Subscribe to FitITproNews today! And while you’re at it be sure to also subscribe to our other TechGenix newsletters such as our Weekly IT Update and Spotlight Articles!

Editorial Team

Mitch Tulloch is Senior Editor of FitITproNews and is a widely recognized expert on Windows Server and cloud technologies. He has written numerous articles and whitepapers and has authored or been series editor of more than 50 books for Microsoft Press. Mitch also successfully made the transition from being a typical "fat IT pro" to becoming fit by losing almost 50 lbs through a combination of resistance training, cardio exercises, and proper nutrition. Mitch's passion with FitITproNews is to help other IT pros do what he has been able to accomplish by sharing his personal story and lessons learned.

Ingrid Tulloch is Associate Editor of FitITproNews and was co-author of the Microsoft Encyclopedia of Networking from Microsoft Press. She is also Head of Research for our content development business and has co-developed university-level courses in Information Security Management for a Masters of Business Administration program. Ingrid is also committed to personal fitness and is a believer in clean eating and proper supplementation for optimal health and longevity.

Mitch and Ingrid are also the editors of WServerNews, a weekly newsletter from TechGenix that focuses on the administration, management and security of the Windows Server platform in particular and cloud solutions in general. For more information about Mitch and Ingrid see their website.

Disclaimer

This newsletter is designed for informational purposes only and the health and fitness information presented in it are based solely upon the personal experience of its editors and of any guests or readers who contribute content to it. Nothing in this newsletter is intended to be or should be construed to be professional medical, fitness, or nutritional advice. Always consult a physician or other health care professional before starting an exercise or nutrition program to determine if it is appropriate for your personal needs. Do not follow any of the suggestions in this newsletter if your physician or other health care professional advises against doing so. If you are exercising or dieting or taking supplements and experience any dizziness, faintness, pain, or shortness of breath, you should stop immediately and seek medical help. The use of any information presented in this newsletter is solely at your own risk.

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