Nikonguy's "Kickin' the Big 5-0s A$$" Journal

[Nikonguy]

Good morning and welcome.

I'm startings my "Kickin' A$$" transformation with an open mind and heart. Even though I've had some positive experiences with sports, exercise, weight training and martial arts I've never reached my fitness goals. [NOTICE THAT DIET IS MISSING FROM MY LIST OF POSITIVE EXPERIENCES]
I'm going to ask newby questions and listen to you knowledgeable folks on a variety of subjects. In exchange for your help you will get to see something astonishing happen.

My official start date is Sunday, March 4, 2007 (my 49th birthday) I'll post my weight on this journal every Sunday. If you like graphs and stats I'm tracking my weight and everything else on BodySpace . I'll also put a link to my progress pics here on the first of every month. Thanks in advance for all the help.

This morning Nikonguy's scale said:

03-04-07 265
03-11-07 262

EXERCISE:
For your amusement here is my so-called introductory program. The weight lifting part is a modified version of a program that can be found at www.davedraper.com It's sort a "top to bottom" full-body workout.

INTRODUCTORY PROGRAM
Weightlifting
Tue/Thur/Sat
(4 weeks)

AEROBIC WARM-UP
15 minutes of cardio and 5 min. of stretching

CHEST incline bench press

BACK wide grip pull-downs

SHOULDERS seated dumbbell press

TRAPS dumbbell shruges

BICEPS e-z bar curles

TRICEPS tricep push-downs

ABS* crunches

QUADS squats

HAMSTRINGS stiff-legged dead lifts

CALVES calf raises

Every exercise is 3x15 except Abs* which are done 1x45. I'm working on full ROM and best possible form and the weight training is done "brisquely" with no rest between exercises except to change equipment.

Because it's an INTRODUCTORY PROGRAM I am lifting a little on the light side, especially IBP and squats, due to past mishaps. My garage gym is a NO INJURY ZONE.

INTRODUCTORY PROGRAM
Cardio (my own design)
Mon/Wed/Sat

Mon: 45 minute fast walk (late afternoon)
Wed: Raquetball + 20 minute walk after supper
Sat: Raquetball in the morning or running after weightlifting
(Friday night is league bowling, sans the beer and alley food)
(Weekends always involve yardwork and landscaping projects)

This is truly and INTRODUCTORY PROGRAM meant to get me back on track with no ego or testosterone pushing me to ad more exercises or weight to in an attempt hasten the results. Unless some one sees a disaster in the making I'll stick with this program for 4 weeks, post the results and then discuss other options here.

EATING:
I'm really going to be working on this issue with you help and will post diet info and questions right away.

YOUR FEEDBACK AND SUGGESTIONS ARE APPRECIATED

(Whew! All this typing makes a fatboy sweaty, does this count as cardio?:)

[Hibiscus09]

Welcome! :)

This may be helpful in determining your caloric intake:

http://www.bodybuildingforyou.com/articles-submit/tom-venuto/calorie-calculator.htm

Additionally, BTFFTM by Tom Venuto is a very good source of information -- it's an ebook and well worth purchasing.

[Nikonguy]

Thank you! I''ve read many of your post and really appriciate your knowledge and help. BTW, I spent 4 of the best years of my life I Spartanburg...GO TERRIERS :rolleyes:

[stachedwalker]

some of those outside activities will definitely help with the calorie expenditure. Hmmm, is this a SC thread?? I spent 12 years in the Greenville area (basically, the heart of Tiger Country) :D

[Nikonguy]

I loved it there but had to leave...couldn't stop eating at the BEACON

[stachedwalker]

Yes, that was not the place to eat as the local did unless you were on the Atkins Diet. :D

[Nikonguy]

I'm seeing (more like feeling) some progress and I'm down 5 lbs since March 4th! My Introductory Workout (posted above) will be fine for the remaining 2 weeks I plan to use it so I'm trying to figure out a new one.

This morning Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260

My diet is not particularly interesting...just smart eating, meal planning and portion control. I will do some calculating and fixing and see what keeps working.

[stachedwalker]

Portion control is the hardest thing, I think, in dieting. If you've got that under control you're well on your way to reducing your BF% and getting the weight off.

[Nikonguy]

It has always worked best for me and "portions out of control" have always been my down fall. I started out not denying myself anything, just smaller amounts. The more I work out the better I feel and I've found myself on needing or wanting some of the "bad foods" (translaton:usless carbs).

If anything I'm currently not eating enough so I'm calculating my planned menu for the rest of the week and making sure it is sufficient.

[stachedwalker]

Planned menus and workout schedules are the best. Then you know what you need to do and if you're not following the success plan. :)

[Nikonguy]

This morning* Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260
03-25-07 259*

Happy: A 6 lb. weight loss over 3 weeks!

More happy: Wearing jeans and shirts that have not seen the outside of my closet in 3 years!!

Uber happy: My wife , who has been doing the evening walks with me and suffering along with my planned and portion controlled suppers has lost some pounds. She is wearing her old clothes and asking me for diet help!!

EXERCISE LAST WEEK: I've been on spring break and added lots of cardio and lawn work. My INTRODUCTORY WORKOUT PROGRAM (posted above) was not doing much for me in the leg department so I added some weight and also started supper-setted leg extentions and leg curls and the old wheels are responding.

EXERCISE QUESTION: I plan on sticking with this workout through week 4 but it is getting a little stale. I'm thinking of keeping the "full body" format and switching the exercises to "all barbell, all the time" for the next 4 week stretch.
Any feed back will be appreciated.

EATING LAST WEEK: Still planning & portion controlling my meals. I know I can do better with 5-6 small meals a day but it is a little difficult on a teachers schedule.

EATING QUESTION: How about an MRB mid morning and mid afternoon instead of meals and adjusting my regular meaks accordingly? Is it worth it with the right bars?

Next Sunday will be picture post day :eek:

[stachedwalker]

congratulations on you and your wife both doing this together and making progress!

Mid morning meals are a hard thing for me, too. Yup, I've used some meal replacement bars, too. I personally think using them as something that helps me to keep to a planned diet vs being the whole diet is goodness. You're still having 'regular' food for breakfast, lunch and dinner. So what if you have a 300 calorie bar at 10am and 3pm. Some aren't bad at all.
Read the labels, carefully,though. :)

[Nikonguy]

Thanks Stachedwalker, We both do better when we do it together (that sounded funny but I'm not changin' it).

She hurt her back Sunday, she has the same problem that is being discussed on the main over 35 forum....degenerating and compressed L4 & L5. She is looking for a new specialist and physical therapist. Her last Doc. said "your weight has nothing to do with it, It's just the way your back is and when it gets bad enough we'll do the surgery". I asked her if he was fat and she said he's bigger than me and I'm @ 70lbs. over weight! I'm thinkin' we need another opinion.

[IR45N]

Get another opinion; your wife's back is too important!

Give the all barbells a try; sometimes upping a barbell 5-10lbs wheras upping to the next 5lb dbells is sometimes darn tough (I've found). Also, you can vary barbell hand spacing some & find what feels best or is most effective for you.

[ChocoChick]

Hey NG, great job on the weight loss so far. I don't love the MRPs. Isn't there anything you can bring and eat on the job? Cottage cheese and some nuts, say?

What do you teach?

[stachedwalker]

How's your wife doing these days?

[Nikonguy]

Oops! Sorry to those who posted in the last few day but it has been cardio mania lately since Sunday is the end of week 4. Weigh-in in the morning, pics were done earlier today. Debating on posting em though!!!! I see some minor imprvement but damn I look disgusting! :(

IR45N: You are correct sir. She has an appointment in 2 weeks and the current flair up has subsided.
I'm still tinkering with the next workout. It will be an upper/lower split 2Xper week each. Every body part will get 1 BB exercise and 1 DB or pully exercise. I'll post it Sunday (April Fool's Day!)

CG: You my dear, are a freaking psychic! I loaded up on cottage cheese today. I will try a bar mid-morning and cottage cheese in the afternoon.
I teach World History at "The Creek" in Port Orange.

stachedwalker: Thanks for asking. her back went out last Sunday (3/24) but has gotten better every day. She wants to bowl league a make-up game tomorrow! (We'll see)

[ChocoChick]

CG: You my dear, are a freaking psychic! I loaded up on cottage cheese today. I will try a bar mid-morning and cottage cheese in the afternoon.
I teach World History at "The Creek" in Port Orange.

What's "The Creek"? High school?

[Nikonguy]

Spruce Creek High, Port Orange, FL :)

[Nikonguy]

This morning* Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260
03-25-07 259
04-01-07 256*

3 lb. loss for the week
9 lb. loss for the first 4 weeks

Who'd a thunk it. "Eat less, move more, lift someting, get stronger" actually does works!

OK, this was hard to to do to you nice folks but I have posted progress pics on my Body Space. Be afraid, be very afraid!
People who truly love me can see the difference ;)
http://bodyspace.bodybuilding.com/Nikonguy/more.php?section=progresspics

WEIGHT LIFTING:
After the "free, absolutly no oblogation consultations" I've recieved from some of you it is time to change my workout:

THE "NEWBIE UPPER/LOWER, [MOSTLY] ALL BARBELL, ALL THE TIME" PROGRAM

UPPER BODY (Tuesday/Friday)
all 3X10
bench press
bent-over rows
standing overhead press
barbell shruggs
barbell curls
close-grip bench press

LOWER BODY Wednesday/Saturday)
all 3X10
squats
leg extensions
stiff legged deadlifts
leg curls
barbell calf raises
abs (1X10/3 exercises)

CARDIO:
3-4 times per week, 45 minutes of power walking
1-2 times per week, 30 minutes of solo raquetball


EATING:
6 small meals of [mostly] real food

As always, if anyone sees a disaster in the making please let me know ;)

[ChocoChick]

Congrats on the weight loss. NG.

So, uh, since your name is Nikonguy, this leads me to expect lots of pics but I don't see any. :confused:

[Nikonguy]

Jeez CG! You're so fast on the Reply button I didn't get a chance to post the link. Now run back upstairs to my update, put on your "flab blocker" sunglasses and mash the link. (make sure you are not attempting to take a drink of anything when the pics pop up...I will not be responsible for damage to your computer)

[stachedwalker]

Kudos to you for putting up the photos ... I haven't done that yet myself. And yes, I do believe I can see the difference between the two. :) What's more important is that you can see and feel the difference. :D

[ChocoChick]

People who truly love me can see the difference ;)
http://bodyspace.bodybuilding.com/Nikonguy/more.php?section=progresspics

Heck, I barely know you and I can see the difference. Great job!

[V-240]

Good work! Keep doin' it to it! :cool:

[Nikonguy]

Wow! Thanks too you all! :)

[stachedwalker]

How's the week gone for the NikonGuy? I should be hauling my camera out and taking photos of the blooms, but as usual it's raining. A digital camera doesn't do well out in the rain. ;)

[Nikonguy]

This morning* Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260
03-25-07 259
04-01-07 256
04-08-07 254*

2 lb. loss for the week
11 lb. loss over 5 weeks

I'm very pleased with 2 lbs. considering I began eating 6 times a day this week and I'm still working out the food numbers. It's actually more like 3 small meals and 3 snacks but getting better. Also, last night was bit of a cheat night (note to self: NOT THE NIGHT BEFORE WEIGH-IN DUMMY!)

[Nikonguy]

I neglected to mention that the new split is Great! Upped all weights and added a 4th set across the board.

[SumthinOrNuthin]

Just dropping by to say well done so far, you're doing really well and I can see the difference in the pics. Keep it up :)

I hope your wife's back is better too, its great that you're doing this together :)

[Nikonguy]

Thanks S.O.N. and my wife's back is better. She is seeing and new Orthopedist(sp) soon and will be discussing a workout oriented course of physical therapy....she just found out she's lost 18 lbs since Sept. 06!! Very proud hubby here!

[Nikonguy]

Wanted to say that wokouts have been GREAT the last 2 weeks! The split is working well and I've upped the weight

UPPER Tues + Fri
4X10 of
Bench
BB rows
BB overhead press
DB shrugs
BB curls
Tricep extensions

LOWER Wed + Sat
4X10 of
Squat
SL deads
Leg extensions
super-setted with
Leg curls
BB calf raises
Abs (crunches 1X20 / cable crunches 1X20)

[Nikonguy]

This morning* Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260
03-25-07 259
04-01-07 256
04-08-07 254
04-15-07 253*

1 lb. loss for the week
12 lb. loss over 6 weeks

I'm lovin' these numbers but it's time to get serious with the nutrition side of the equation.

(Sigh) Like the progress pics, I need to start posting what I eat to keep me honest. (stupid, stupid food! :()

2 weeks to progress pics and I'm actually looking forward to them :)

[SumthinOrNuthin]

Hey Nikon, yet more progress, this is all workking nicely for you and glad the new split is doing the business.

Good news on your wife's back. It sucks how disinterested some medics can be doesn't it? Sounds like you've found someone who believes in repair and prevention rather than waiting to wield the knife :)

So how is your racquetball going? Its my regular cardio, I play 2 or 3 times a week. I think the USA game is a bit different to the one we play here. I'm told the court is bigger and I know the ball is bouncier than the ones we use but they'd have to be on a bigger court. We play on a regular squash court.

Well havea good week and keep on doing what you're doing cos its working :D

[Nikonguy]

S.O.N.
Thanks for the encouragement. We are happy with the outlook.

I'm playing racquet ball against myself these days looking for a new partner. I'm playing on a handball court so it is 3 walls on the forward half of the court and open at the sides and rear...a ball bouncing fair past the service line may have to be chased off the court to be returned.

[Husky Bob]

Hey Guy!

Thanks for sending me a note offering to help on my pix, if and when my sis ever gets around to sending them back to me (at least you'll be able to see them)! LOL!

I just sent her a friendly reminder email...

Just now noticed you got your own workout journal going and checked it out. Nice job on the weight loss! I'll keep an eye on yours if you keep an eye on mine!

"Husky Bob"

[Nikonguy]

You got it, bro.

[Nikonguy]

This morning* Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260
03-25-07 259
04-01-07 256
04-08-07 254
04-15-07 253
04-22-07 250*

A bit of a milestone here, I have not been @250 in quite some time :)

Loss for the week 3 lbs. :eek:
Loss over 7 weeks 15 lbs. :D

I was not expecting this week to be good. My workout shedule was ragged as hell (but I got them all in) and eating 6 times per day has kept me feeling stuffed all the time.

I started tracking my diet on www.mydietdiary.com and found out I've been doing OK on dividing up my fats, carbs and protien but I've been a little too low on calories (I guess that explains the 3 lb loss)

OK, I decided to average my diet information for the past week and I actually have NOT done as well as I thought in the ratios of fats, carbs and protien. Here are the results of my first week of trying to eat right.

Daily Averages
Average calories required to loose 2 lbs. per week: 2382 (exercise and activity factored in)
Average calories per day: 1882
Avg. deficit 500

avg. fat 67g
avg. % 31.57
avg. carbs 151.19g
avg % 31.42
avg protien 178.73
avg % 37.71

Conclusions:
I need more clean calories!
Too much fat sneaking in. Half n half, mayo, 2% milk, dark meat chicken, ground beef gotta go

Next week: Progress Pics!!!

[Husky Bob]

Well done NG!!

TOTAL CALORIES...

That's the thing I've been trying to keep my eye on, too! You want a certain ratio of Pro/Car/Fat, but bottom line is what comes in and what goes out! I've been using fitday.com for almost 2 years now and no matter what we use, keeping track definitely helps keep one's focus!

Bob

[Nikonguy]

Thanks bobpal59, keeping track is the key alright!

I look at the on-line charting like some weird math puzzle. Just keep plugging in food and quantities till the numbers work. :)

[Nikonguy]

Alright, I moved this down here as a cheap way to get a bump, so sue me:D



OK, I decided to average my diet information for the past week and I actually have NOT done as well as I thought in the ratios of fats, carbs and protien. Here are the results of my first week of trying to eat right.

Daily Averages
Average calories required to loose 2 lbs. per week: 2382 (exercise and activity factored in)
Average calories per day: 1882
Avg. deficit 500

avg. fat 67g
avg. % 31.57
avg. carbs 151.19g
avg % 31.42
avg protien 178.73
avg % 37.71

Conclusions:
Need more clean calories
Too much fat sneaking in. Half n half, mayo, 2% milk, dark meat chicken, ground beef gotta go

Next week: Progress Pics!!!

[SumthinOrNuthin]

Ain't gonna sue you for resilts like than Nikon ;)

Its quite common for people to not eat enough. It sounds crazy doesn't it but protein is very filling and its easy to skip here and there if you don't actually feel hungry.

My percentages are steady at 40/40/20 in the week but I try to have different foods over the weekend, kinda like little treats but still within my calorie allowance. When I do that, my %ages look more like yours - mostly due to crab pate :D. I don't think its so bad on occasion but its a good move to tidy things up a little f you can :)

[Nikonguy]

Thanks for the good words S.O.N.

My first 6 weeks were voodoo nutrition and I was certainly not eating well or enough. Using an online system has helped lots as far as seeing the numbers, I just need to tweak 'em a bit.:)

[Nikonguy]

Some improvement but a bit of a let-down. I guess I can't argue with a 2lb. per week average :)

http://bodyspace.bodybuilding.com/Nikonguy/more.php?section=progresspics

This morning* Nikonguy's scale said:

03-04-07 265
03-11-07 262
03-18-07 260
03-25-07 259
04-01-07 256
04-08-07 254
04-15-07 253
04-22-07 250
04-29-07 249*


Loss for the week 1 lbs.
Loss over 8 weeks 16 lbs.

Inspite of only a 1lb. loss my diet has been much better, I'm not undereating as much.

The weak link right now is cardio....I need to up it to the next level as my body has adjusted to "brisk" walking and a little raquet ball.

[Nikonguy]

Here is my diet info updated since 04/22

week ending 04/22
Daily Averages
Average calories required to loose 2 lbs. per week: 2382 (exercise and activity factored in)
Average calories consumed per day: 1882
Avg. deficit 500

avg. fat 67g
avg. % 31.57
avg. carbs 151.19g
avg % 31.42
avg protien 178.73
avg % 37.71

week ending 04/29
Daily Averages
Average calories required to loose 2 lbs. per week: 2382 (exercise and activity factored in)
Average calories consumed per day: 2310
Avg. deficit 213

avg. fat 75.4g
avg. % 29
avg. carbs 204.2g
avg. % 34.7
avg. protien 204.5
avg. % 36.5

Conclusions:
I ate more calories but most of them went to carbs.
Fat percentage is down but so is protien percentage

What do I need to eat to get more fat free, low carb calories?

[Nikonguy]

A sinus condition has made working out less fun than usual. Had to skip my last leg day of the week but will make it up this week. Got a good upper worlkout in yesterday and feel much better :)

I can't seem to get my diet where I want it. My fat intake stays around 30% and protien around 40%. As long as I'm loosing 1-2lbs. per week I can't complain.

[Hibiscus09]

Wow -- you've made great progress so far! Congratulations!! :cool:

Sorry about the sinus infection! It's been a while for me, but I clearly remember how much I hate them. Yuck. Hope it goes away soon!

[Nikonguy]

Hey there young lady!
Thanks for the props (school will be out soon and my speech will return to normal, lol)
Everything I'm doing right has come from BB.com and the fine people here...including you.

[Nikonguy]

Wednesday was leg day:

4x10 squats
4x10 SLDL
4x10 quad extensions
4x10 leg curls
4x10 calf raises
4x10 alternating sets of incline crunches w/ cable crunches

Sinus infection symptoms are gone. I felt a little weak but pushed on through.

Wed. was a pretty good diet day 19%fat / 42%carbs / 39% protien but I was 220 calories shy of my goal for a 2 lb. per week loss :)

[Nikonguy]

Thursday was a rest day which meant only a light evening walk with Nikongay after dinner.

Today I took a "Mental Health Day Off" from teaching to get ready for a final exam for a class I'm taking. It seems a tad absurd that I'm leaving 14 year olds to ponder the start of WWI on their own while I study Western Civ. but I've become academically competitive in my old age. It is so bad I'm taking pre-calculus over the summer, just for fun :eek:....I need an intervention. But I digress.

Today was "Eclectic Upper Body" day

30 minute walk/run
Flat bench 4x10 (light cuz I worked heavy on Tuesday)
DB rows 1x10
BB rows 1x10
lat pull-downs 2x10
standing BB press 4x10
DB shrugs 4x10
hammer curls 1x10
BB curls 1x10
close grip e-z curls 3xfailure
cable push-down 2xfailure
OH extensions 2xfailure
cable crunches 1x lost count

If I get an A on the exam it's all because of this workout. :)

[SumthinOrNuthin]

..........What do I need to eat to get more fat free, low carb calories?

Chicken, chicken, chicken and chicken. And tuna!

Hey your macros are improving now, you're doing a good job with revising your nutrition :)


Wednesday was leg day:

4x10 squats
4x10 SLDL
4x10 quad extensions
4x10 leg curls
4x10 calf raises
4x10 alternating sets of incline crunches w/ cable crunches

Thats a killer leg workout - did you hurt after? .......... much? ........ ;)

Glad your sinus problem has cleared up :)

[Nikonguy]

Chicken, chicken, chicken and chicken. And tuna!

Hey your macros are improving now, you're doing a good job with revising your nutrition :)



Thats a killer leg workout - did you hurt after? .......... much? ........ ;)

Glad your sinus problem has cleared up :)

Thanks Annie!

Cool, I get to eat MORE! It was rather dull of me to ask that question :rolleyes:

I'm actually enjoying managing what I eat. :)

did I hurt after? Sadly no...I need a proper squat rack so I'm going way too light on those and trying to make-up some ground on the quad extensions.

I reciently figured out I may be able to remove the bench on my antique single stack mult-station gym and use the bench press as a leg press machine of sorts. I'll figure it out tomorrow.

[Nikonguy]

Hmmmmm...Yesterday was leg day but I went for a run instead :)

I was gonna make today leg day and do 'em right after church but I borrowed my neighbors motorcycle and went for an hour long ride instead :D

Crap! I'm getting out of this chair in 15 minutes and doing legs!!

Sometimes I just have to work these things out :rolleyes:

Oops! I almost forgot, this morning* Nikonguy's scale said:

03-04-07 265
05-06-07 248*

Loss for the week 1 lb.
Loss over 9 weeks 17 lbs.

[Daimozz]

incredible success on ur goals and acheivements....i am jealous! lol keep it going..... i bet ur loving it! grats!!

[SumthinOrNuthin]

17lbs in 9 weeks ...... WAH, that's brilliant :D :D

I'm a tad jealous here ....... lol

So did you do that workout or do we have to come over there and kick you outta that chair? ;)

[Nikonguy]

Diamozz: Thanks Bud! I think I'm becoming a bit of a positive feedback junky, but it keeps me motivated!



So did you do that workout or do we have to come over there and kick you outta that chair? ;)

Now, now....Annie, as much as I usually enjoy being smacked around by buff women I'd hate for you to make such a long trip until I can offer you more competition (can't believe I just wrote that!...must be the protien talking). Yes I did the friggin' workout and I know I am a better person for it. :D

Now I am going to watch Gadiator for the 10th time and pretend I look like Russell Crowe

(It's a good thing you and I are the only ones who read my journal ;) )

[Husky Bob]

Keep on truckin guy! I got my eye on you!

Gladiator...excellent!

300... very good! Wish I had abs like that, but it's a continuing work in progress!

Check out my arm workout today!

Bob

[Nikonguy]

Keep on truckin guy! I got my eye on you!

Gladiator...excellent!

300... very good! Wish I had abs like that, but it's a continuing work in progress!

Check out my arm workout today!

Bob

Thanks partner...I'm throwing your bicep w/o into my upper-body day tomorrow! YEAH BABY!

[stachedwalker]

Don't let the odd days that you don't feel like working out drag you down. We're not machines :) As you took a mental health day, sometimes we need a physical health day ... and get our exercise doing non-weight training items. Going swimming, spending a day at the beach (it's killer trying to walk on that sand!), walking longer distances sight seeing. Those are all good things. They may not directly build up muscle, but they'll use up calories and you'll be enjoying yourself at the same time. :)

[Nikonguy]

Don't let the odd days that you don't feel like working out drag you down. We're not machines :) As you took a mental health day, sometimes we need a physical health day ... and get our exercise doing non-weight training items. Going swimming, spending a day at the beach (it's killer trying to walk on that sand!), walking longer distances sight seeing. Those are all good things. They may not directly build up muscle, but they'll use up calories and you'll be enjoying yourself at the same time. :)

I hear ya stachedwalker. I'm going to learn to surf this summer and maybe do some cycling. My after work schedule had been wacky lately and 4 workouts over 7 days gives me too much time to put things off.
I'll be cranking up Alice Cooper's "Schools out for Summer" pretty soon and switching to 5 day, short a.m. workouts for 12 weeks. (5 days, a couple of bodyparts per day)

[Daimozz]

keep up the good work man...... awesome

[Nikonguy]

Weekly nutrition stats

week ending 05/06
Daily Averages
Average calories required to loose 2 lbs. per week: 2382 (exercise and activity factored in)
Average calories consumed per day: 2343
Avg. deficit 39

avg. fat 73.6g
avg. % 27.9
avg. carbs 215.6.2g
avg. % 36.4
avg. protien 198.7
avg. % 33.9

I'd like to consistantly get this to 25/35/40....we shall see :)

[joed]

...Loss for the week 1 lb.
Loss over 9 weeks 17 lbs.

Lurk:OFF
First Post:Begin
Lights! Camera! AND Action!

I hate you.

Cut!
First Post:End
Lurk:ON

[Nikonguy]

ROFLMAO @ joed

"Print it, that's a wrap!" ;)

[Daimozz]

Weekly nutrition stats

week ending 05/06
Daily Averages
Average calories required to loose 2 lbs. per week: 2382 (exercise and activity factored in)
Average calories consumed per day: 2343
Avg. deficit 39

avg. fat 73.6g
avg. % 27.9
avg. carbs 215.6.2g
avg. % 36.4
avg. protien 198.7
avg. % 33.9

I'd like to consistantly get this to 25/35/40....we shall see :)


the man knows what he needs to do and does it.......thats really impressive!!!

[Nikonguy]

the man knows what he needs to do and does it.......thats really impressive!!!

Thank God I can do it all on line, I'd hate to think what I'd be eating :eek:

[user464444132bbg]

Lurk:OFF
First Post:Begin
Lights! Camera! AND Action!

I hate you.

Cut!
First Post:End
Lurk:ON

LMAO!! too funny!

Hi Nikonguy! :)

[IronIc]

Nikon, you're doing awesome, buddy :) Keep.me.motivated! ;)

I would love to lose 17 lbs in such a short time. Men! argh ... ;)

It's great your wife walks with you. I hope her back gets stronger soon. I am trying to get my SO to exercise w/me ... but as the saying goes you can lead a mule to water ... lol

We did walk to the store yesterday. And he's good around the house. But ... I would love to have him come to the gym with me! ;)

Keep up the good work!

~I

[orca]

Nikonguy - congrats on the loss. keep it going.

[Nikonguy]

It's great your wife walks with you. I hope her back gets stronger soon. I am trying to get my SO to exercise w/me ... but as the saying goes you can lead a mule to water ... lol ~I

Thanks IronIc,
Having your SO involved makes it even better. We did the "gym thing" together for a number of years till she got her disk problems diagnosed. An apathetic MD convinced her it was hopeless 5 years ago but her new Doc is more proactive. He wants to see her again soon and possibly clear her for some light weight training. I hope she'll start working out with me but has told me to quit asking for now. :rolleyes:
Maybe they'll both come around cuz, like so many other things, working out is better with 2 people. :D


Nikonguy - congrats on the loss. keep it going.

Thanks Orca, that's my plan ... 48lbs. to go!

[Nikonguy]

Another "Something New Everyday" upper body workout

flat bench 4x10
DB rows 4x10
Arnold press 1x10
OH lateral raises 1x10
side lateral raises 1x10
front DB raises 1x10
DB shrugs 4x10
hammer curls 4x10
close grip e-z curls 4x10
pully pressdown 4x10

I need a nap

[Husky Bob]

Hey Nikon, you sent me this on my thread and I thought I'd move it here so you'd know I replied:

Bobpal, I pondering this:

M Chest - tris - cardio
T Hams - calves -abs
W Cardio
Th Back - biceps
F Quads - abs
S Shoulders - traps - cardio
Sn OFF


I actually think you have a good split here for the amount of work you want to do and the time you have to dedicate to it. I'm always worried about "overlap" with my delts, so don't do them separately, but you have enough days off to compensate and you obviously may not have that concern, either!

So, well done! Now let's see how you do with it. You can always tweak it as you go depending on how you respond.

Bob

[SumthinOrNuthin]

Hey Nikon it all still going like a well-oiled machine :D Hell I wish women could lose flab at the rate guys do ....... jealous :mad: .... lol :D

[Nikonguy]

... I'm always worried about "overlap" with my delts, so don't do them separately, but you have enough days off to compensate and you obviously may not have that concern, either!

So, well done! Now let's see how you do with it. You can always tweak it as you go depending on how you respond.

Bob

now that you mention delts maybe I should switch Mon and Tue and re-shuffle the cardio. Hmmmmm.....


Hey Nikon it all still going like a well-oiled machine :D Hell I wish women could lose flab at the rate guys do ....... jealous :mad: .... lol :D

Don't count your jealous chickens before they hatch dearie, my scale is laughing at me this week (now where did I leave my hammer?) :D

[IronIc]

Hey Nikon it all still going like a well-oiled machine :D Hell I wish women could lose flab at the rate guys do ....... jealous :mad: .... lol :D

Ha ha! Isn't that the truth???? :mad: ;)


~I

[user464444132bbg]

Hey Nikon it all still going like a well-oiled machine :D Hell I wish women could lose flab at the rate guys do ....... jealous :mad: .... lol :D

Me too! It sucks that men can lose body fat so fast and we have to struggle.

Hi Nikonguy!! You are doing great in here!! :)

[Nikonguy]

ARRRRG! Ya'll are putting the bad mojo on me!! I just know I'm not losing another pound for the rest of May!! :eek: :rolleyes: :D

[Nikonguy]

An Interestiing Lower-Body Day

An achy left shoulder + not getting to workout until 9PM + a generally pissy mood almost made me skip my workout but I knew I'd feel worse if I did that.

I couldn't squat because I have to clean and press what ever I want to squat (no rack) and my shoulder won't allow over head pressing at the moment. Here's how it went:

DB squats supered with quad extensions 4x10 ea.
Straight leg DLs supered with leg curls 4x10 ea.
DB calf raises 4x10
crunches 1x40
cable crunches 1x20

Very quick, no rest, heart pounding FUN! ;)

Now Annie, Debbie and Penny need to take the hex off me. :D

[SumthinOrNuthin]

ARRRRG! Ya'll are putting the bad mojo on me!! I just know I'm not losing another pound for the rest of May!! :eek:

Awwww c'mon now, don't go hysterical on us ;)


An Interestiing Lower-Body Day

An achy left shoulder + not getting to workout until 9PM + a generally pissy mood almost made me skip my workout but I knew I'd feel worse if I did that.

I couldn't squat because I have to clean and press what ever I want to squat (no rack) and my shoulder won't allow over head pressing at the moment. Here's how it went:

DB squats supered with quad extensions 4x10 ea.
Straight leg DLs supered with leg curls 4x10 ea.
DB calf raises 4x10
crunches 1x40
cable crunches 1x20

Very quick, no rest, heart pounding FUN! ;)

Now Annie, Debbie and Penny need to take the hex off me. :D

Cool supersets there Nikon, sometimes being forced to improvise can lead to a kicking workout.

HEX?! HEX?! We're not the 3 witches you know .... lol ;) I'm sure you'll be fine ...... once you've taken the hair clippings from a black cat, danced naked under a full moon and buried the cat hair beneath a mighty oak tree ........ BWA HA HA !!!

http://www.blazer.ashland.k12.ky.us/Academics/English/Stepp/images/witches.jpg

[user464444132bbg]

POOF! Your hex is gone!!! :)

[IronIc]

Don't worry, Nikie, we're good witches! ;)

We only hex men who lose more than 20 lbs a month ;)

hehe :D


~I

[V-240]

Awesome, another "bodybuilding for weight loss" guy. Great thread.

I guess I'm safe here, never lost more than 20 lbs in one month. So I guess I don't have to worry about any scary hecks. :cool:

[Nikonguy]

Awwww c'mon now, don't go hysterical on us

Cool supersets there Nikon, sometimes being forced to improvise can lead to a kicking workout.

HEX?! HEX?! We're not the 3 witches you know .... lol ;) I'm sure you'll be fine ...... once you've taken the hair clippings from a black cat, danced naked under a full moon and buried the cat hair beneath a mighty oak tree ........ BWA HA HA !!!

[


POOF! Your hex is gone!!! :)


Don't worry, Nikie, we're good witches! ;)

We only hex men who lose more than 20 lbs a month ;)

hehe :D


~I

OK, I'm pretty sure there is no hex but to be on the safe side I ate some wing of chicken and a magical spicey sauce while tossing large spheres down a wooden lane in an attempt to disrupt 10 mystical female shaped objects called "pins". I vanquished all foes and rid myself of all spells, hexes and incantations real or imagined. My scale and I will live happily ever after.

The End :D

[Nikonguy]

Awesome, another "bodybuilding for weight loss" guy. Great thread.

I guess I'm safe here, never lost more than 20 lbs in one month. So I guess I don't have to worry about any scary hecks. :cool:

It's all about perception. If the chest, shoulders, arms and thighs are big enough no one will notice whats in between. :rolleyes:

Nikonguy's scale was spared the hammer:

03-04-07 265 lbs.
05-13-07 247 lbs.

10 week loss: 18 lbs.
1 week loss: 1 lb.

I'm neither surprised nor dismayed by the slight slowdown in weight loss. A lb. a week is good.......but 2 per week was better.;)

Exercise and nutrition has been a train wreck this week and my body has ordered me to take a couple of days off to relax and re-focus.

blabber's post reminded me that to reach my goal of 200lbs. @ 10% BF is going to require mass, mass and more mass. An unrealistic goal perhaps, considering what I have to do (and un-do) to get there but wtf, I'm sticking with it!

At the risk of getting "mushy" I want to say that the opportunity to laugh, learn and sometimes vent on the Over Age 35 forum had been invaluable to me. It's like belonging to a cyber-gym where all your best mates show up to workout at the same time. :D We all get our daily dose of crap in the real world but this is "crap-free" zone.

As the kiddies say: "it's all good" and Nikonguy has some good things happening. All I'll say is that I may be working ($$) with a camera in my hands this summer.....4 years has been too long a time without creating something new.

HAPPY MOTHER'S DAY!

[Husky Bob]

Nikon,

you're doing GREAT!! in the weight loss dept. If that's your main goal, then that should be your main focus. Don't worry about gaining mass to change your BF%. I'm having the same problem, so I'm happy just maintaining what I got while losing fat!

A lb or two per week is perfect, although frustratingly SLOW. But it's healthier and safer. Plus, it will keep you from losing lean mass.

Bob (Husky Bob's Workout Journal)

[Daimozz]

dude if u can manage 1 lb a week thats really good after all that....i plauteaued for weeks and never lost anymore weight........ and just concentrated on the body building now i am ....trying to loose some more again........ so keep it up!!

[Nikonguy]

I hear ya Bob.

I'm trying to walk that fine line of cutting fat and bulking muscle at the same time. I really need to get over what the scale says and remember the clothes I keep sending to the thrift shop.:)

It's all about balance. I know I'm burning fat, I know I'm getting stronger and I know I'm adding muscle. I wont argue with that.

[Nikonguy]

Awesome, another "bodybuilding for weight loss" guy. Great thread.

I guess I'm safe here, never lost more than 20 lbs in one month. So I guess I don't have to worry about any scary hecks. :cool:


dude if u can manage 1 lb a week thats really good after all that....i plauteaued for weeks and never lost anymore weight........ and just concentrated on the body building now i am ....trying to loose some more again........ so keep it up!!

Thanks Daimozz! blabber put it well, I'm "bodybuilding for weight loss". :D

[IronIc]

It's all about perception. If the chest, shoulders, arms and thighs are big enough no one will notice whats in between. :rolleyes:

Nikonguy's scale was spared the hammer:

03-04-07 285 lbs.
05-13-07 247 lbs.

10 week loss: 18 lbs.
1 week loss: 1 lb.

I'm neither surprised nor dismayed by the slight slowdown in weight loss. A lb. a week is good.......but 2 per week was better.;)

Exercise and nutrition has been a train wreck this week and my body has ordered me to take a couple of days off to relax and re-focus.

Wow! :eek: 38 lbs since March - awesome! :D

I hope I show a little loss tomorrow at the scale ;)

Keep it up! You're doing so great :)


~I

[Nikonguy]

Wow! :eek: 38 lbs since March - awesome! :D

I hope I show a little loss tomorrow at the scale ;)

Keep it up! You're doing so great :)


~I

HOLY CRAP! IronIc, you are the first to catch my typo...It should have read:

03-04-07 265 lbs.
05-13-07 247 lbs.

I fixed it. It was nice while it lasted:D (now I feel bloated!)

[SumthinOrNuthin]

And the progress continues :)

Just been catching up here and it made me think my own impatience. Folks here say what we already know - slow and sure = healthy and sensible - but sometimes we just need to hear them say it :)

Congrats on your continuing good work Nikon, hope you've had a great weekend :)

[IronIc]

HOLY CRAP! IronIc, you are the first to catch my typo...It should have read:

03-04-07 265 lbs.
05-13-07 247 lbs.

I fixed it. It was nice while it lasted:D (now I feel bloated!)

Oh well it's still a nice loss! :)

The other 20 will come off b4 you know it :)


~I

[V-240]

blabber's post reminded me that to reach my goal of 200lbs. @ 10% BF is going to require mass, mass and more mass. An unrealistic goal perhaps, considering what I have to do (and un-do) to get there but wtf, I'm sticking with it!!WtF, indeed. It's painfully slow sometimes, but what's the hurry? I'm in it for the long haul.


Thanks Daimozz! blabber put it well, I'm "bodybuilding for weight loss". :DYup, that's exactly what I'm doing. Making the body stronger as we drop fat is the best way to do it. It's not the fastest, but it's the best. I've tried Weight Watchers, Jenny Craig and several others years ago. I've also done weight training while paying little attention to diet. All of these approaches yielded some results, but nothing permanent. This lifestyle change is one I can stick with and it's great to see the changes, slow as they are sometimes!


It's all about perception. If the chest, shoulders, arms and thighs are big enough no one will notice whats in between. :rolleyes:OHHhhh, that line just screams for a very BAD joke... but I just can't bring myself to do it! :eek:

[Nikonguy]

Originally Posted by Nikonguy
It's all about perception. If the chest, shoulders, arms and thighs are big enough no one will notice whats in between.

blabber:OHHhhh, that line just screams for a very BAD joke... but I just can't bring myself to do it!

Oooookay....that don't sound right, what I meant it say is.......that is......what i really......oh, forget it!:rolleyes:

[user464444132bbg]

blabber's post reminded me that to reach my goal of 200lbs. @ 10% BF is going to require mass, mass and more mass. An unrealistic goal perhaps, considering what I have to do (and un-do) to get there but wtf, I'm sticking with it!

At the risk of getting "mushy" I want to say that the opportunity to laugh, learn and sometimes vent on the Over Age 35 forum had been invaluable to me. It's like belonging to a cyber-gym where all your best mates show up to workout at the same time. :D We all get our daily dose of crap in the real world but this is "crap-free" zone.

I like your confidence and sticking to your goals is the way it should be. :) Awesome loss, there Nikon, that is truly amazing. And it will only get better.

I agree, the over 35 forum is like a family to me as well. I like that - "cyber-gym". It is so true!

Keep up your excellent progress.

[Nikonguy]

Congrats on your continuing good work Nikon, hope you've had a great weekend :)


The other 20 will come off b4 you know it :)


OHHhhh, that line just screams for a very BAD joke... but I just can't bring myself to do it! :eek:


Keep up your excellent progress.

That's what I'm talkin' bout......who couldn't find success with all this support! :)

[StartinOver-68]

Originally Posted by Nikonguy
It's all about perception. If the chest, shoulders, arms and thighs are big enough no one will notice whats in between.

blabber:OHHhhh, that line just screams for a very BAD joke... but I just can't bring myself to do it!

Oooookay....that don't sound right, what I meant it say is.......that is......what i really......oh, forget it!:rolleyes:

Thats what I've always told my ex's, but it never worked.

[Nikonguy]

Howdy SO-68!

Well my mini break is over and I'm back at it and none too soon! Some [most] of the lady lifters here are putting me to shame. :eek:

Upper body day :)
Incline DB press 4x10 w/ 40s
Lat pulldowns 4x10 @ 165
Machine M-P 4x10 @ 65
Db shrugs 4x10 w/ 40s
E-Z bar curls 4x10 @ 60
O/H tricep ext 4x10 @ 40
decline crunches 1x20
cable crunches 1x20 @ 165

light cardio walk 35 min.

calories today
2441 (5 over goal cals. to loose 2 lbs. per week) :)
fat 37% carbs 32% protien 29% (goal: 25/35/40) :(

[IronIc]

Well my mini break is over and I'm back at it and none too soon! Some [most] of the lady lifters here are putting me to shame. :eek:

Upper body day
Incline DB press 4x10 w/ 40s
Lat pulldowns 4x10 @ 165
Machine M-P 4x10 @ 65
Db shrugs 4x10 w/ 40s
E-Z bar curls 4x10 @ 60
O/H tricep ext 4x10 @ 40
decline crunches 1x20
cable crunches 1x20 @ 165

light cardio walk 35 min.

calories today
2349 (91 shy of goal)
fat 31% carbs 33% protien 36% (goal: 25/35/40)


Awesome kickbutt workout Ed :)

Lifting weight like that is my next goal (it's gonna be a while ;) )


Aren't crunches a killa?


~I

[Nikonguy]

Awesome kickbutt workout Ed :)

Lifting weight like that is my next goal (it's gonna be a while ;) )


Aren't crunches a killa?


~I

Thanx Penny :)

You'll be surprised how fast your lifts will go up.

I'm not a big crunch lover (except for Captain Crunch :D) but I LUV the cable crunches!

I'm getting a little OCD about calories and percentages. I had to recalculate for tater-tots.....my God they are full of fat! (Stupid, stupid tater-tots! :mad: )

[V-240]

Mmmmm, tater-tots...

with graaaavyyyy....

*slobber*

:)

[IronIc]

Oh man! Tatertots are EVIL! Dey do not do a body good :eek:

Oh, but they're soooo goooodddddd .... lol

Such an irony that the things most bad for us has to taste so good! Cheesecake comes to mind .... yum ;)


~I

[IronIc]

Mmmmm, tater-tots...

with graaaavyyyy....

*slobber*

:)


lol! Or dipped in full-fat ranch dressing .... :p


~I

[Nikonguy]

Mmmmm, tater-tots...

with graaaavyyyy....

*slobber*

:)


lol! Or dipped in full-fat ranch dressing .... :p


~I

Ya'll just ain't right! :D

[SumthinOrNuthin]

Nice solid workout Nikon. I'm gonna have to Google tater-tots now ...... ;)

[Nikonguy]

OFF NIGHT

Started a class tonight....Pre Calculus, and get this....I don't need to take it, it's a " character building exercise"! Since I was never very good in algebra in school I'm looking at it as a personal challenge (as if I'm not challenged enough :rolleyes: )

No exercise today but it was a good diet day:

[calories today
1820 ( 182 below my goal cals. to loose 2 lbs. per week) :( a little light on cals
fat 19% / carbs 36% / protien 45% (goal: 25/35/40) :) darn clost to my goals

[IronIc]

GL with pre calculus Ed. You're a brave man to tackle that subject. :)

Math has never been my strong point. I'm artsy fartsy! :)


~I

[V-240]

Nice solid workout Nikon. I'm gonna have to Google tater-tots now ...... ;)
Here they are in a casserole with ground beef and Cheeze Whiz, if you dare venture... I won't, but here ya go!

http://images.allrecipes.com/site/allrecipes/area/community/userphoto/small/20893.jpg

I can hear my arteries hardening when I look at that.

[Nikonguy]

GL with pre calculus Ed. You're a brave man to tackle that subject. :)

Math has never been my strong point. I'm artsy fartsy! :)


~I

I was hangin' with it for the first 15 minutes of class and then it was "what the hell are all those Xs and Ys for?? And this was just a review :eek:


Here they are in a casserole with ground beef and Cheeze Whiz, if you dare venture... I won't, but here ya go!

http://images.allrecipes.com/site/allrecipes/area/community/userphoto/small/20893.jpg

I can hear my arteries hardening when I look at that.

Mmmmmmm...bugger the tots! ground beef and cheese wiz :)

[V-240]

I saw another one that called for tots, ground beef, cheez wiz and a can of Campbell's Cream of Mushroom Soup.

Ugh, I need a bi-carb. http://www.ezboard.com/images/emoticons/sick.gif

[Nikonguy]

The one thing that doesn't seem to fit in these recipes is (of course) the tater tots. Not that the rest of the stuff wouldn't kill ya!:eek:

[IronIc]

Here they are in a casserole with ground beef and Cheeze Whiz, if you dare venture... I won't, but here ya go!

http://images.allrecipes.com/site/allrecipes/area/community/userphoto/small/20893.jpg

I can hear my arteries hardening when I look at that.


Oh.my.God

Hey at least it contains 3 of the major food groups ;)

Just add some veggies and you have a well-rounded meal! ;)



~I

[Hibiscus09]

Nice solid workout Nikon. I'm gonna have to Google tater-tots now ......

I'm just impressed there's someone out there that has to google Tater Tots. :p Lord knows, I know what they are!! :D


OFF NIGHT

Started a class tonight....Pre Calculus, and get this....I don't need to take it, it's a " character building exercise"! Since I was never very good in algebra in school I'm looking at it as a personal challenge (as if I'm not challenged enough :rolleyes: )

No exercise today but it was a good diet day:

[calories today
1820 ( 182 below my goal cals. to loose 2 lbs. per week) :( a little light on cals
fat 19% / carbs 36% / protien 45% (goal: 25/35/40) :) darn clost to my goals

Oh fun! Pre Calculus! LOL You should pick up golf! :p

[Nikonguy]

Oh fun! Pre Calculus! LOL You should pick up golf! :p

Golf starts in 2 weeks!!....9 holes, walking 2X per week. They way I play I need higher math skills :p:

Actually the course is titled Intermedeate Algebra. I found out they stopped calling it Pre Calculus because no one would take it. That right there should have told me something :rolleyes:

[Hibiscus09]

Golf starts in 2 weeks!!....9 holes, walking 2X per week. They way I play I need higher math skills :p:

Actually the course is titled Intermedeate Algebra. I found out they stopped calling it Pre Calculus because no one would take it. That right there should have told me something :rolleyes:

Ha,ha -- yes it should have!! :p Brian, Jr. took precalculus and then opted for statistics after that. He's always scored best in math and hated it the most! :p

I was sooo rushed the last time I took photos for the IMPC contest that I didn't use any of your photo taking tips, except for height of the camera and getting rid of the shadow. :p I'll do better next month, hopefully! Thanks again!

[SumthinOrNuthin]

So then I had to Google CheezWiz ..... its an education I tell ya! Hell, that stuff looks like something I remember from when I was a teenager - Cheddar Spread - think that was also made by Kraft. Anyhow ... it looks nice in a kinda :eek: way ;)

Nikon ...... calculus ..... algebra ..... you're a brave man my friend as those two things would have me running for the door! I'm with IronIc, an artsy fartsy kinda gal. Maths is something I avoid like the plague!

[Daimozz]

Golf starts in 2 weeks!!....9 holes, walking 2X per week. They way I play I need higher math skills :p:

Actually the course is titled Intermedeate Algebra. I found out they stopped calling it Pre Calculus because no one would take it. That right there should have told me something :rolleyes:

lol!!!! nice!!

[Nikonguy]

lol!!!! nice!!

I know, right? :rolleyes:

No workout today, too much going on :(

calories today
1904 (98 below my goal cals. to loose 2 lbs. per week)
fat 22% / carbs 40% / protien 38% (goal: 25/35/40)

[IronIc]

Have a nice day off Ed! :)

Friday will be here b4 you know it :)


~I

[Hibiscus09]

[QUOTE=Nikonguy;43449191]I know, right? :rolleyes:

No workout today, too much going on :(

[QUOTE]

That's no fun. :(

Little B ordered some kind of memory card for his new camera (and for his trip to Australia) to the tune of $100 something dollars, opened it and then said, "Ooops, mom. I ordered the wrong size." :eek: Kids. :p

[Nikonguy]

[QUOTE=No workout today, too much going on :([QUOTE]

That's no fun. :(

Little B ordered some kind of memory card for his new camera (and for his trip to Australia) to the tune of $100 something dollars, opened it and then said, "Ooops, mom. I ordered the wrong size." :eek: Kids. :p

Hope to fix the workout situation tonight!

DOH! :eek: It's not just kids, I have done that myself :rolleyes:

[Nikonguy]

Better-n-Nothin Machine Workout:

chest press 2x12@80
lat pull-down 2x10@160
MP 2x10@60
cable curls 2x10@60
push-downs 2x10@140

calories today
1958 (180 below my goal cals. to loose 2 lbs. per week)
fat 32% / carbs 35% / protien 33% (goal: 25/35/40)

[Nikonguy]

My workout schedule is still for s#!t :( but here's what i managed to squeeze out:
40 min. of moderate walking
league bowled 3 games (147 avg. so far)

lower body workout:
leg press 12x120, 12x140, 12x160**
DB squats 3x12 w/ 40s
quad extensions 3x12 @ 140
DB SLDL 3x12 w/ 40s super-setted with
leg curles 3x12 @110
incline crunches 3x12
cable crunches 3x12 @ 160

** how I do leg presses - http://forum.bodybuilding.com/showthread.php?p=44000541#post44000541

Had a cheat lunch of IHOP farm grain and nut pancakes! :eek:

calories today
2420 (92 below my goal cals. to loose 2 lbs. per week)
fat 44% / carbs 35% / protien 21% (goal: 25/35/40) :eek:

[Husky Bob]

Rubbin' those reps out Nikon!

BTW, you're going to your new split when school's out, right?

You in a bowling league? Up in MA we got those little balls (he, he), but BIGGER pins (ho, ho).

Bob

[Nikonguy]

This morning was the start of a big home landscaping project and I spent about 3 solid hours digging up stuff, moving dirt, pulling out old shrubs and making new beds. Manual labor is GOOD STUFF!

Afternoon Workout
incline DB press 3x12 w/ 40s
flat bench 3x6 @ 145
seated cable rows 3x12 @ 180
overhead laterals 3x12 w/ 20s
DB shrugs 3x12 w/ 40s
wide grip BB curles 3x12 @ 65
close grip cable curls 3x12 @ 60
pully push-downs 3x12 @ 140
over-head extensions 1x36 @ 20


calories today
2605 (119 below my goal cals. to loose 2 lbs. per week)
fat 24% / carbs 42% / protien 31% (goal: 25/35/40)

[IronIc]

Awesome workout and yardio! :)

Those IHop calories are no mo' ;)


~I

[Nikonguy]

Rubbin' those reps out Nikon!

BTW, you're going to your new split when school's out, right?

You in a bowling league? Up in MA we got those little balls (he, he), but BIGGER pins (ho, ho).

Bob

LOL @ Bob...is that duck pins??


Awesome workout and yardio! :)

Those IHop calories are no mo' ;)


~I

YARDIO!! I love it! :D It's a good workout and it looks like I'll be getting more of 'em, I'm guessing this will be about a 25-30 hour job. :rolleyes:

[Daimozz]

u did all that yard work and the workout? wow!! impressed!

[Nikonguy]

u did all that yard work and the workout? wow!! impressed!

Yep, but I may be sorry tomorrow! :D

[Nikonguy]

Time to report in for the week.

End of week 11
This morning* Nikonguy's scale said: 245!

Start: 03-04-07 265
Today: 05-20-07 245

1 week loss: 2 lbs.
11 week loss: 20 lbs. :D:D:D

Next week it's progress pics :cool:

[user464444132bbg]

Nikonguy, you are doing awesome! What's your goal weight?

Workouts and nutrition look spot on!

[Husky Bob]

YARDIO!!!!! That's Flywheel guys term and I love it!!

Looks like IronIc beat me to it!! LOL!

Not THAT will burn some calories! And we us candlepins where I live; they are long and thick............. ;=}

Bob (Husky Bob's Workout Journal)

[Nikonguy]

Nikonguy, you are doing awesome! What's your goal weight?

Workouts and nutrition look spot on!

Thanks Freaky, my goal is 200lbs. @ 10% BF (I know, pretty ambitious)



YARDIO!!!!! That's Flywheel guys term and I love it!!

Looks like IronIc beat me to it!! LOL!

Now THAT will burn some calories! And we us candlepins where I live; they are long and thick............. ;=}

Bob (Husky Bob's Workout Journal)

YARDIO cracked me up too. Yardwork is looking better when I think of it like that :D

[IronIc]

When I first heard "yardio" on here I'd thought I'd die laughing :) It does put a more postive spin on yardwork, doesn't it? ;)

Congrats on the 1 lb loss Ed :) You're rockin it! :D You'll see 200 before you know it. Ambition baby!!! :D

It's very good to do that, and still work out. Velly good! :D



~I

[user464444132bbg]

Thanks Freaky, my goal is 200lbs. @ 10% BF (I know, pretty ambitious)

Nothing wrong with being ambitious! Ambitious is good! :)

[Nikonguy]

I know I can get to 200# but @ 5'8.5" the 10% BF would mean I'd have to be HUGE! (And that would be so cool :D)

[orca]

I know I can get to 200# but @ 5'8.5" the 10% BF would mean I'd have to be HUGE! (And that would be so cool :D)

Go for it dude! :D It's all within your grasp!

[IronIc]

Go for it dude! :D It's all within your grasp!

I agree :)


~I

[Daimozz]

hey i wanna be 200 @ 10% body fat too...... but ur going to be bigger:P good luck!

[Nikonguy]

hey i wanna be 200 @ 10% body fat too...... but ur going to be bigger:P good luck!

LOL...I may be bigger but you'll get there first :D

Workout
Bowled 3 practice games
Light 30 min walk after dinner
warm-up: 1X12 good mornings; 1x12 squats; 1X12 lunges (each leg) all @ 65lb.
Super-set quad extension/leg curls-100/80lbs. 3X12 each
step calf raises 3X12 w/ 40lb DBs

First time "lunger"...OMG! 1x12 each leg was rough, I think I'm gonna like 'em!

calories today
2465 (93 below my goal cals. to lose 2 lbs. per week)
fat 27% / carbs 41% / protien 32% (goal: 25/35/40)
still tweaking the micros and trying to get enough calories each day

Have I mentioned that I lost 2 lbs this week?:D

[IronIc]

LOL...I may be bigger but you'll get there first :D

Workout
Bowled 3 practice games
Light 30 min walk after dinner
warm-up: 1X12 good mornings; 1x12 squats; 1X12 lunges (each leg) all @ 65lb.
Super-set quad extension/leg curls-100/80lbs. 3X12 each
step calf raises 3X12 w/ 40lb DBs

First time "lunger"...OMG! 1x12 each leg was rough, I think I'm gonna like 'em!

calories today
2465 (93 below my goal cals. to lose 2 lbs. per week)
fat 27% / carbs 41% / protien 32% (goal: 25/35/40)
still tweaking the micros and trying to get enough calories each day

Have I mentioned that I lost 2 lbs this week?:D


Lunges are brutal, but they will sure work your glutes! I feel it every time I do them.

Ed you had a great workout day!

It's good to lose 2 lbs a week. You're doing so good with that :)

At this rate you'll be 200 lbs by the end of summer.

By the way send some of that weight loss magic to me ;)


~I

[Nikonguy]

Lunges are brutal, but they will sure work your glutes! I feel it every time I do them.

Ed you had a great workout day!

It's good to lose 2 lbs a week. You're doing so good with that :)

At this rate you'll be 200 lbs by the end of summer.

By the way send some of that weight loss magic to me ;)


~I

Weight loss magic on it's way Penney :D and as far as being 200 lbs. by summer......of what year??/ LOL

Monday's w/o

incline BB press 3x12 w/ 40s
flat bench 3x6 @ 145
lat pull-down 3x12 @ 140
DB shrugs 3x12 w/ 40s
machine MP 3x12 @ 60
hammer curls 1x12 ea. w/ 40s
E-Z curl bar 3x12 @ 50
pully push-downs 3x12 @ 120

ZERO energy tonight :(

calories today
2390 (69 below my goal cals. to lose 2 lbs. per week)
fat 34% / carbs 42% / protien 25% (goal: 25/35/40) Well, today SUCKED! :mad:

[IronIc]

Weight loss magic on it's way Penney :D and as far as being 200 lbs. by summer......of what year??/ LOL

Monday's w/o

incline BB press 3x12 w/ 40s
flat bench 3x6 @ 145
lat pull-down 3x12 @ 140
DB shrugs 3x12 w/ 40s
machine MP 3x12 @ 60
hammer curls 1x12 ea. w/ 40s
E-Z curl bar 3x12 @ 50
pully push-downs 3x12 @ 120

ZERO energy tonight :(

calories today
2390 (69 below my goal cals. to lose 2 lbs. per week)
fat 34% / carbs 42% / protien 25% (goal: 25/35/40) Well, today SUCKED! :mad:

At this rate Ed - THIS summer! :D

Great workout. I mentioned in my joural that eating the heavy foods may have zapped your energy, but also ... the yardio and other thing you did the other day :eek: Amazing! No wonder you're draggin ;)

~I

[orca]

Great workouts!!!! Congrats of the Fat loss so far. Your doing excellent work here.

[Nikonguy]

At this rate Ed - THIS summer! :D

Great workout. I mentioned in my joural that eating the heavy foods may have zapped your energy, but also ... the yardio and other thing you did the other day :eek: Amazing! No wonder you're draggin ;)

~I

I hadn't thought about the yardwork making my tired
I have to laugh at myself. Nikongal had to come out to the garage and help me get a 145lb. BB of my chest last night:rolleyes:
Considering I was pinned to the bench she could have made some demands but she was nice, lol.


Great workouts!!!! Congrats of the Fat loss so far. Your doing excellent work here.

Thanks orca!

[IronIc]

I hadn't thought about the yardwork making my tired
I have to laugh at myself. Nikongal had to come out to the garage and help me get a 145lb. BB of my chest last night:rolleyes:
Considering I was pinned to the bench she could have made some demands but she was nice, lol.

LOL! lmao you were in a compromising position there! ;)

So your gym is in your garage? Nice!

Yeah, be careful with those benches! Does Nikongal spot on a regular basis? Good thing she was there when you were pinned.

I wish I had access to a bench - I use the dumbells we have here in our gym. In a way it is nicer because if I go to failure on the press I can just drop em to the floor :cool:

I love your ability to laugh :)

~I

[Nikonguy]

REST DAY....Mental cardio in the form of intermediate/advanced algabra (what was I thinking!?) One of the example formulas in my text is how to calculate BMI, that's good to know. :)

calories today
1953 (only 31 calories below my goal calories to lose 2 lbs. per week)
fat 32% / carbs 34% / protien 34% (goal: 25/35/40) Not too bad

[DouglassDoubles]

Good morning! I hope you have a great day :D

[Nikonguy]

Thanks Jen,

Today is the last day of school for students, Friday I'm done for the Summer....Woooo Hoooo!!! :D

[IronIc]

Happy hump day Ed! :) Have fun with the .... mathio today ;)

Enjoy the beautiful Florida sunshine! :D


~I

[Nikonguy]

Enjoy the beautiful Florida sunshine! :D


~I

Beautiful is right! It's been wonderful here the last week or so. Sunny, low humidity and a nice breeze. :)

[DouglassDoubles]

Beautiful is right! It's been wonderful here the last week or so. Sunny, low humidity and a nice breeze. :)

Must be nice.....the weather can't make up it's mind here. Sunday, it was in the upper 80's...the last two days it's been barely hitting the 60's, and there is supposed to be snow in the mountains around here sometime today.

I'm gonna move to Florida!

[user464444132bbg]

Hi Nikonguy! Your workouts are looking good in here. Congrats on the 2# loss. Funny about Nikongal helping you out there. I'm afraid my husband would have made me push it up on my own. LOL!!

[Nikonguy]

C'mon down Jen! :)



Hi Nikonguy! Your workouts are looking good in here. Congrats on the 2# loss. Funny about Nikongal helping you out there. I'm afraid my husband would have made me push it up on my own. LOL!!

Thanks Debbie, it was a little embarassing and a lot funny

[Daimozz]

hey there nikon just flying by till later hope u have a good day!

[Husky Bob]

You have my permission to rest up this weekend and recharge!! LOL!!

Enjoy! EAT! Then get back on the proverbial horse!

Bob

[IronIc]

Happy Friday Ed! :D


~Penney

[user464444132bbg]

Hi Nikonguy! Have a great Friday! :)

[DouglassDoubles]

Mornin' Ed!! :D

[Nikonguy]

WOW, I'm feelin' da LUV!



hey there nikon just flying by till later hope u have a good day!

Thanks Andy, YOUR results keep ME going.


You have my permission to rest up this weekend and recharge!! LOL!!

Enjoy! EAT! Then get back on the proverbial horse!

Bob

No way man, I gotta squeeze in 2 leg days and 1 upper-body workout berfore midnight Sunday.......or I'll turn into a fataZZ pumpkin.


Happy Friday Ed! :D


~Penney

Back at ya Penney! (there is a "schools over" beer in the fridge with my name on it :D )


Hi Nikonguy! Have a great Friday! :)

Thank you Debbs, you have one to! :)


Mornin' Ed!! :D

Hey there Sunshine! I sure do admire your enthusiasm about your workouts. You are doing great! ;)

[Nikonguy]

Last nights lower-body workout
Squats 3x10 @ 100
SL deads 3x10 @100
Quad extensions 3x10 @ 140
Leg curls 3x10 @ 120
Calf raises 3x10 @ 100


Yesterdays calories
2129 (83 below my goal cals. to lose 2 lbs. per week)
fat 29% / carbs 36% / protien 34% (goal: 25/35/40) Got pretty close today:)

Today will be another lanscaping day as I try to get a jump on this big progect. I'll save someting for an upper-body w/o and tomorrow morning I get to post 12 week progress pics :eek:......I'm actually eager to see them since my mirror is a lying &#$*()@^%!!

[Hibiscus09]

Woohoo! My mirror always tells me I look better than photos do. :(

Have fun with the landscaping!

[Nikonguy]

Woohoo! My mirror always tells me I look better than photos do. :(

Have fun with the landscaping!

EXACTLY!!

[IronIc]

Great workout and nutrition yesterday Ed. Have fun landcaping today! ;)

Hibby, so true about pictures ... I think I look 10x better in the mirror than ever from a camera.

But anyway, I still can't wait to see your progress pics Ed! :D


~Penney

[Nikonguy]

Workout today
Incline bench 2x10 @ 100
Machine flat bench 2x10 @ 120
DB flys 2x12 w/ 25s
Machine MP 80

~ 1 hr. of running a roto-tiller / 1 hr. of digging, pulling & dragging~

E-Z curl 2x12 @ 60
Tricep extensions 2x12 @ 30

Todays calories
2586 (71 below my goal cals. to lose 2 lbs. per week)
fat 34% / carbs 32% / protien 34% (goal: 25/35/40) DAMN key lime pie!

[V-240]

Woohoo! My mirror always tells me I look better than photos do. :(!
Boy, howdy! I hate taking progress pics. I can never get them to look as good as (I think) I look in the mirror.... weh weh weh... :( dangit

Well, I guess there's always photoshop.... :D

[IronIc]

Hi Ed! As always, good work on the weights and yardio ;)

You mentioned you work out in your garage - what kind of equipment do you have? It sounds like a very nice setup :)

Key Lime Pie is not my favorite, so I would not have been tempted ... but if it was cheesecake - I would have had some for sure :p


~Penney

[Nikonguy]

blabber my problem is I don't have a good side......I've got fat on all sides! :D

Penney,

Most of my gym equipment was bought on e-bay last year with a couple of things added from Wally-World

From e-bay for $75 I bought:
An inexpensive bench that is flat or incline
45lb. Olympic bar (the kind with the fat ends)
140lbs. of plates for the Oly. bar
2 20lb. DBs (can add weight to these)

2nd e-bay purchse for $45
A Marcy single stack home gym (320lbs. of weights) a very sturdy, 20 year old machine.
On this I can do:
flat bench press
incline bench press
seated military press
lat pull-downs (wide, medium and close grip)
tricep push-downs
seated cable rows
standing cable curls
standing cable rows
one-arm high cable curls
leg extensions
leg curls
pec-deck flys
preacher curls
incline ab work
......and some other things I havn't thought of yet

From Wally-World I've bought for about $55
2 DB handles
80lbs. of disks

I also have an E-Z curl bar w/ 50lbs. that I've had forever.

So for abt. $175 I'm pretty well equiped....just need to use it! :)

[IronIc]

All of that equipment was gotten at a very good price, Ed.

Our little gym at work is pretty well equipped - Nautilus-type machines (I think the maker is Paramount), dumbells ranging from 2-70 lbs, cardio machines-elliptical, treadmill, bikes, stairmill. We're even equipped with showers! :D

It's less than a mile from our house, too - so it is convenient. Also, cheap ... $2 per week taken out of our paychecks.

I would like to get some dumbells to use here at home in the future. I didn't think about WallyWord - that's a great place to get that kind of stuff inexpensively. I got my lifting gloves there ... those are great, they're cool and really protect my hands! :)


~Penney

[Nikonguy]

Wow, that sounds like a nice setup at work Penney, and ya can't beat the price! :) Have you got any co-workers using to 70lb. DBs? You might be the first!

12 Week Report -n- Pics

This morning* Nikonguy's scale said: 243!

Start: 03-04-07 265
Today: 05-27-07 243

1 week loss: 2 lbs.
12 week loss: 22 lbs.

Pics (I need a tan!)http://bodyspace.bodybuilding.com/Nikonguy/more.php?section=progresspics

[user464444132bbg]

Nice progress pics, Nikonguy! I can see a huge difference in your waist line area and hip area. Your upper body shows a big difference too, right in the chest area!

Great job, you are doing so well! Congrats!!! :)

You have some nice equipment for the cost you paid. I have a Marcy bench and I meant to complain about it yesterday in my journal. I hate it. The arms that hold the bar is too far up towards the end of the bench where your head goes and it's almost impossible to do incline barbell presses on it. You can't go to the highest incline with it or your forehead hits the bar. It's stupid and had I known that, I would have never purchased it. It also allows you to decline but you can't do anything on the decline because of this said arm problem. WTF????

Anyways, have a great day and enjoy your accomplishments!

[Nikonguy]

Thanks Debbie :)

Incline bench work is not too good on my machine either. At 5'9" if I were much taller I couldn't do leg curls, the bench is not long enough, but fit me just right.

How old is your Marcy? The 69 yo. man I bought mine from said it is over 20 years old. I can honestly say I've never met anyone that age sportin' that much muscle....this older dude is a tank! God love him, he has switched to body-weight workouts, cycling and swiming :D

[orca]

Nice progress pics Nikon! :) Keep banging 2 lbs a week. Impressive!!!

Sounds like you have a pretty good start on a nice home gym.. :)

Keep up the great work.

Kevin

[user464444132bbg]

Thanks Debbie :)

Incline bench work is too good on my machine either. At 5'9" if I were much taller I couldn't do leg curls, the bench is not long enough, but i fit just right.

How old is your Marcy? The 69 yo. man I bought mine from said it is over 20 years old. I can honestly say I've never mey anyone that age sportin' that much muscle....this older dude is a tank! God love him, he has switched to body-weight workouts, cycling and swiming :D

My Marcy bench is probably about a year old now. Can you do incline Barbell presses on your Marcy?

[IronIc]

Wow, that sounds like a nice setup at work Penney, and ya can't beat the price! :) Have you got any co-workers using to 70lb. DBs? You might be the first!

12 Week Report -n- Pics

This morning* Nikonguy's scale said: 243!

Start: 03-04-07 265
Today: 05-27-07 243

1 week loss: 2 lbs.
12 week loss: 22 lbs.

Pics (I need a tan!)http://bodyspace.bodybuilding.com/Nikonguy/more.php?section=progresspics

Ed, there's a couple of guys who use the 70 lb dumbells. There may even be 75 lb dumbells, but those disappear every so often.

I think it would be hard to sneak 2 75 lbs dumbells out of the gym unless you're a real hoss! :eek:

Great work on the pics! You look great.

Ed how often do you take measurements?



~Penney

[Nikonguy]

Ed how often do you take measurements?

~Penney

I had the best intentions of taking them every 4 weeks when I post progress pics but really never followed up or learned how to take them correctly :(

I'm going to spend some time today getting them taken right and trying to fix what I've posted thus far. Maybe I take them every 12 weeks from now on.

[Daimozz]

great stuff man.........seen ur last pic in ur improvements way to keep up the hard hard work.......its hard somedays i bet......but in the end stick with it and take it one day at a time.....and keep doing what ur doing!

[Nikonguy]

My Marcy bench is probably about a year old now. Can you do incline Barbell presses on your Marcy?

Debbie,
There is only one incline setting on mine and it seem a little too upright. I can do OK with it in this position except that the correct bar setting for complete ROM is a tad low so I have to grab the bar with one hand and muscle it up high enough to get my other hand on the bar. I think I can drill a new set of holes in the bench to decrease the incline. What model do you have??


great stuff man.........seen ur last pic in ur improvements way to keep up the hard hard work.......its hard somedays i bet......but in the end stick with it and take it one day at a time.....and keep doing what ur doing!

Thanks D. The only hard part is when work and life get in the way of my workout schedule :rolleyes: , and of course being patient as I get the results I want :D

[Nikonguy]

I can't complain about 22lbs. lost over 12 weeks :). On the other hand my workout schedule had been a shambles for the last 3 weeks, thank goodness for "yardio", LOL

Todays Workout
60 min. heavy roto-tilling
60 min. heavy digging and hauling
45 min. walk w/ Nikongal

Todays calories
2075 (639 below my goal cals. to lose 2 lbs. per week)Yikes:eek: Felt like all I did was eat today.
fat 35% / carbs 38% / protien 37% (goal: 25/35/40) Pffffth, screw the micros!

Weekly Averages
2149 (161 below my goal cals. to lose 2 lbs. per week)
fat 32% / carbs 34% / protien 34% (goal: 25/35/40) Needs to be better!

I can clearly see what I need to do for nutrition but I'm at a loss for a new workout. I guess I'll stay out of the yard Monday and do some for real cardio for a change while I decide what to do for the next 12 weeks. Stay tuned :)

[DouglassDoubles]

Hey there Sunshine! I sure do admire your enthusiasm about your workouts. You are doing great! ;)

Awwww, thanks Ed :D You guys are all a big ole' dose of inspiration to me! How's your weekend/Memorial Day going? I hope it's a good one :)

[user464444132bbg]

Debbie,
There is only one incline setting on mine and it seem a little too upright. I can do OK with it in this position except that the correct bar setting for complete ROM is a tad low so I have to grab the bar with one hand and muscle it up high enough to get my other hand on the bar. I think I can drill a new set of holes in the bench to decrease the incline. What model do you have??

Mine is model MWB 558.


Todays calories
2075 (639 below my goal cals. to lose 2 lbs. per week)Yikes:eek: Felt like all I did was eat today.
fat 35% / carbs 38% / protien 37% (goal: 25/35/40) Pffffth, screw the micros!

What do you mean when you say "639 below my goal cals to lose 2 # per week."? Does that mean you were 639 calories shy? That you should have eaten 2714 instead of 2075?

Hope you have a great Memorial Day! :)

[Nikonguy]

I saw your bench on line and I see what you mean. :(


What do you mean when you say "639 below my goal cals to lose 2 # per week."? Does that mean you were 639 calories shy? That you should have eaten 2714 instead of 2075?

Hope you have a great Memorial Day! :)

Thats what I mean. I use MyDietDiary and it said I was 639 shy. I've been trying to figure out why because I ate a bunch. It factors in the calories burned in exercise to give me a target number of cals to maintain a 2 lb. loss per week. 639 cals. is pretty much the amount of calories burned by the yard work and moderate walking I did, so the 2075 was to maintain a 2lb loss.

It's been a nice Memorial day so far, I've talked to my FIL about his experiences in Gemany right after WWII.

Actual cardio (not yardio) has been non existant lately so I upped mine to 1/3 running and 2/3 fast walking over 45 minutes. The running actually feels pretty good!:)

I'm working out the details of a 5 day split for the next 8 weeks so I'll start with a chest day tomorrow. I may do some leg work this evening just because :)

Enjoy your day!

[Daimozz]

enjoy ur holiday.... and love to see ur split

[Nikonguy]

It's time for a change!
It is starting off to be much more busy summer than I had expected and I need to get seriously focused on my long term goals. I'm proud of what I've done so far and but I've let too many things get in the way of training in the last 3 weeks. Nutrition, cardio and lifting all need to be equally important for this to work.

Nutrition: I just need to tighten it up a bit and I'm where I need to be.

Cardio: To be honest, it has been an afterthought so far. Mostly walking a few evenings each week for about 40 minutes. I started today with about 1/3 running mixed with 2/3 fast walking for a solid 45 minutes. I found that I can actually RUN! Ok, so there is significant jiggling but it was actual running.:D

Lifting: My New 5 Day Split

Day 1 Chest
Flat bench press 3x10
DB pull-overs 3x10
Incline DB press 3x10
DB Flys 3x10
Abs 2x15

Day 2 Shoulders
Standing OH press 3x10
DB lateral raised 3x10
DB bent over lat raises 3x10
Arnold press 3x10
DB shrugs 3x10
Cardio 45 min.

Day 3 Legs
Squats 3x10
Leg extensions 3x10
SL Deadlift 3x10
Leg curls 3x10
Step calf raises 3x10
Abs 2x15

Day 4 Back
Dead lift 3x10
Lat pull-downs 3x10
DB rows 3x10
Seated cable rows 3x10
Hyperextensions 3x10
Cardio 45 min.

Day 5 Arms
BB curles 3x10
Hammer curls 3x10
Close grip bench press 3x10
Pully push-downs 3x10
Wrist curls 3x10
Abs 2x15

Day 6 and 7 Off (some kind of cardio one day)

(the exercises in bold will anchor that day and will stay, but the others may be changed from time to time to keep things interesting)

Any thoughts or suggestions would be welcomed :)

[user464444132bbg]

I think your split looks good. Only thing I noticed is the deadlifts you'll be doing back to back - the one on leg day and the one on back day. I know they are different and I guess I'm thinking of my own low back problems. I'd be careful with that.

Looks good, Nikonguy! :)

[Nikonguy]

I think your split looks good. Only thing I noticed is the deadlifts you'll be doing back to back - the one on leg day and the one on back day. I know they are different and I guess I'm thinking of my own low back problems. I'd be careful with that.

Looks good, Nikonguy! :)

Thanks Debbie,
I still looking at that. What do you think abt. swapping the SLDLs for lunges on leg day?
I've got legs in the middle to give me some rest between shoulders and arms

[Husky Bob]

I would suggest changing your two off days. Put one of them between legs and back for sure. I think someone else suggested that by noting the deadlifts would work lower back/legs, too.

Don't know how your shoulders respond, but I like doing delts on same day as chest, so they are not overworked.

Keep that 45 min cardio on Day 2, though.

For now, I would crank up the cardio/walking/yardio and use the lifting to maintain muscle mass.

That's my focus this summer. I just weighed in at 203 this am! Two more pounds off!

My .02,

Bob (Husky Bob's Workout Journal)

[Daimozz]

Thanks Debbie,
I still looking at that. What do you think abt. swapping the SLDLs for lunges on leg day?
I've got legs in the middle the give me some rest between shoulders and arms

i might do the same?! hehe since my back and leg day follow each other......

[IronIc]

Hi Ed!

Your changeup looks good - I'd probably put the lunges in there, too ... because it's such a good exercise.

I love deads. I'd do them every day if I could :) I'm getting ready to change my rountine too ... to more heavy lifiting, keeping the cardio the same (I do LOTS of cardio now ;) ) and letting Rick have all the yardio fun ;)

You're rocking it! :D


~Penney

[DouglassDoubles]

Lookin' good, lookin' good!! Awesome work! I can't remember if I commented on your progress pictures....lookin' real good Ed :D

[Nikonguy]

I would suggest changing your two off days. Put one of them between legs and back for sure. I think someone else suggested that by noting the deadlifts would work lower back/legs, too.

Don't know how your shoulders respond, but I like doing delts on same day as chest, so they are not overworked.

Keep that 45 min cardio on Day 2, though.

For now, I would crank up the cardio/walking/yardio and use the lifting to maintain muscle mass.

That's my focus this summer. I just weighed in at 203 this am! Two more pounds off!

My .02,

Bob (Husky Bob's Workout Journal)

Good ideas Bob! This is test week and I'll be "tweaking" it.


i might do the same?! hehe since my back and leg day follow each other......



Hi Ed!

Your changeup looks good - I'd probably put the lunges in there, too ... because it's such a good exercise.

I love deads. I'd do them every day if I could :) I'm getting ready to change my rountine too ... to more heavy lifiting, keeping the cardio the same (I do LOTS of cardio now ;) ) and letting Rick have all the yardio fun ;)

You're rocking it! :D


~Penney

Thanks Penney, the lunges definitly hit the glutes!


Lookin' good, lookin' good!! Awesome work! I can't remember if I commented on your progress pictures....lookin' real good Ed :D

Thank you Jen! ;)


I started this split tonight. The weights are all low but I'm working on form and some of these are new exercises for me. 4X10 felt pretty good for everything and the pump was really nice inspite of the light lbs.

5 Day Split
Day 1 Chest
Flat bench press 4X10 @ 95
DB pull-overs 4X10 @ 35
Incline DB press 4X10 w/40s
DB Flys 4X10 w/ 15s
Abs: crunches 1X20 - cable crunches 1X20 @140

[Daimozz]

at 4 x 10 ur lbs will be very light........... ur aiming for endurance and muscle at that range id guess? hard work out too i bet........

[user464444132bbg]

Morning Nikonguy! :)

Workout looked solid, great going!

[IronIc]

Thanks Penney, the lunges definitly hit the glutes!

5 Day Split
Day 1 Chest
Flat bench press 4X10 @ 95
DB pull-overs 4X10 @ 35
Incline DB press 4X10 w/40s
DB Flys 4X10 w/ 15s
Abs: crunches 1X20 - cable crunches 1X20 @140

My butt still is sore several days after doing just ONE set of lunges :) They're worth it! :D

Great workout, too! Your weights will increase quickly, I know :)

~Penney

[orca]

Good ideas Bob! This is test week and I'll be "tweaking" it.






Thanks Penney, the lunges definitly hit the glutes!



Thank you Jen! ;)


I started this split tonight. The weights are all low but I'm working on form and some of these are new exercises for me. 4X10 felt pretty good for everything and the pump was really nice inspite of the light lbs.

5 Day Split
Day 1 Chest
Flat bench press 4X10 @ 95
DB pull-overs 4X10 @ 35
Incline DB press 4X10 w/40s
DB Flys 4X10 w/ 15s
Abs: crunches 1X20 - cable crunches 1X20 @140

Good solid workout Nikon.

[DouglassDoubles]

Good morning Ed! How are things in sunny Florida? I'll catch ya later on....

[Nikonguy]

at 4 x 10 ur lbs will be very light........... ur aiming for endurance and muscle at that range id guess? hard work out too i bet........


Morning Nikonguy! :)

Workout looked solid, great going!


My butt still is sore several days after doing just ONE set of lunges :) They're worth it! :D

Great workout, too! Your weights will increase quickly, I know :)

~Penney


Good solid workout Nikon.


Good morning Ed! How are things in sunny Florida? I'll catch ya later on....

Thanks to all, I'm enjoying the split and I'm tweaking it a bit. My shoulder joints only hurt for one day after chaest day...which is good.:)

It's nice and sunny here Jenny, you should come for a visit. ;)

[DouglassDoubles]

It's nice and sunny here Jenny, you should come for a visit. ;)

You know...if I didn't already know how HOT it got there, I'd be more than happy to! I was in bootcamp in Orlando. Disney World is a tempting idea though :D

YOU should come here and visit Park City! I hear it's beautiful, if you know how to ski...which I don't

[SumthinOrNuthin]

Hi Ed, just been catching up.

You're doing so well mate, its great to keep reading about your successes. To me, this is what its all about - real people doing their thing and achieving results :)

Liking your new split a lot, have you decided yet what to do about the SLDL followed by back day dilemma? If you can't alter your rest days then I'll vote for substituting SLDLs for lunges. I think Penney and I would like you to experience the agony ;)

Do you have pics of your landscaping work? My garden is really starting to look good now that the weather is improving. My next plan is to re-design my front garden. Its only about 12' x 7' but its a blank canvas waiting for me to have a great idea ......... and waiting .......

Keep up the good work :D

[Nikonguy]

Hi Ed, just been catching up.

You're doing so well mate, its great to keep reading about your successes. To me, this is what its all about - real people doing their thing and achieving results :)

Liking your new split a lot, have you decided yet what to do about the SLDL followed by back day dilemma? If you can't alter your rest days then I'll vote for substituting SLDLs for lunges. I think Penney and I would like you to experience the agony ;)

Do you have pics of your landscaping work? My garden is really starting to look good now that the weather is improving. My next plan is to re-design my front garden. Its only about 12' x 7' but its a blank canvas waiting for me to have a great idea ......... and waiting .......

Keep up the good work :D

Hi Annie, I'm dropping the SLDLs since I want to work harder on DLs. Rather than ad lunges I will cycle between them and quad extensions on alt. weeks, just for variety. Since the top movement each day is constant I'd like to change about 2 exercises per day each week.

I took before pics of the yard and hope to finish it up over the weekend. I'll be sure to post pics of my yardio.:)

[user464444132bbg]

Hi Nikonguy!

Hope you have a great weekend! :)

[IronIc]

Hi Ed!

Happy Friday to ya - have a great relaxation and yardio weekend.

How close to the beach do you live?

[Nikonguy]

Hi Nikonguy!

Hope you have a great weekend! :)

Thanks Debbie! We have much needed rain :(:)


Hi Ed!

Happy Friday to ya - have a great relaxation and yardio weekend.

How close to the beach do you live?

Hey Penney,

We are about 25 miles from Daytona beach as well as New Symrna Beach, which I prefer, and other beaches both north and south are close by. All the Orlando attractions are 35 miles away yet we live in a quiet little town. Ya'll come for a visit:)

[Nikonguy]

It is just like me to plan a new routine and muck it up the first week :rolleyes: , Well, it can be fixed.


Wednesday-Day 2
Shoulders
Standing OH press 4X10 @ 65
DB lateral raised 4X10 @ 15 ea.
Arnold press 4X10 @ 20 ea.
DB shrugs 4X10 @ 35 ea.
Cardio 45 min.

Thursday OFF

Friday-Day 3
Legs
Squats 4X10 @ 95
Leg extensions 4X10 @ 120
Leg curls 4X10 @ 80
DB step calf raises 4x10 @ 35 ea.
Abs-Crunches 1X20 / cable crunches 1X20

Saturday-Day 4
Back
Dead lift 4x10 @ 135
Lat pull-downs 4x10 @ 140
DB rows 4x10 @ 35
Seated cable rows 4X10 @ 180
Abs:crunches 1X20 / cable crunches 1X20

The last 3 days have been very low calorie days:(....not on purpose, just didn't eat that much. I think my body has heard that we are leaving for North Carolina in a week and is trying to compensate for all the good eats we'll be trying. :D

[user464444132bbg]

It is just like me to plan a new routine and muck it up the first week :rolleyes: , Well, it can be fixed.


Wednesday-Day 2
Shoulders
Standing OH press 4X10 @ 65
DB lateral raised 4X10 @ 15 ea.
Arnold press 4X10 @ 20 ea.
DB shrugs 4X10 @ 35 ea.
Cardio 45 min.

Thursday OFF

Friday-Day 3
Legs
Squats 4X10 @ 95
Leg extensions 4X10 @ 120
Leg curls 4X10 @ 80
DB step calf raises 4x10 @ 35 ea.
Abs-Crunches 1X20 / cable crunches 1X20

Saturday-Day 4
Back
Dead lift 4x10 @ 135
Lat pull-downs 4x10 @ 140
DB rows 4x10 @ 35
Seated cable rows 4X10 @ 180
Cardio-45 min. run/walking

The last 3 days have been very low calorie days:(....not on purpose, just didn't eat that much. I think my body has heard that we are leaving for North Carolina in a week and is trying to compensate for all the good eats we'll be trying. :D

Good workouts, Nikonguy! Are you going on vacation?

[Nikonguy]

Thanks Debbie, yes we are headed to the Smokies for a week, (sigh) can't wait. :)

[IronIc]

Great workout days Ed! :D Now, you know you have to include LUNGES in your routines, bwah-ha-ha ;)

I love the Smokey Mountains. Rick and I went w/his bro and sister in law a couple of years ago. It was a day trip (we live in N Kentucky) and did not get back home till about 3 am :eek: We had a blast. Cherokee N. Carolina was included in the trip and that was nice, too :)

If you live that near to Daytona Beach that is awesome. We may just come down and visit! ;) Rick loves Daytona. :)

[Nikonguy]

Great workout days Ed! :D Now, you know you have to include LUNGES in your routines, bwah-ha-ha

I love the Smokey Mountains. Rick and I went w/his bro and sister in law a couple of years ago. It was a day trip (we live in N Kentucky) and did not get back home till about 3 am :eek: We had a blast. Cherokee N. Carolina was included in the trip and that was nice, too

If you live that near to Daytona Beach that is awesome. We may just come down and visit! ;) Rick loves Daytona.

Lunges intead of extensions this week and I do bodyweight lunges for my warm-up on leg day. :)

Shortly after WWII my great grand parents built a home in Waynesville, NC (near Maggie Vally and 40 miles or so from Cherokee). It is still co-owned by my mother's generation of siblings and cousins and with few exceptions I have gone there every summer and a bunch of falls,springs and Christmass times.
It is always very special time :)

The guest room is all made up. :D

[Hibiscus09]

Nice workouts! I hope you have a nice vacation in the Smoky Mountains! My dad used to take us to Maggie Valley a lot when I was young. I hope you enjoy the beautiful scenery. Take your camera! ;)

[Nikonguy]

Nice workouts! I hope you have a nice vacation in the Smoky Mountains! My dad used to take us to Maggie Valley a lot when I was young. I hope you enjoy the beautiful scenery. Take your camera!

Thanks Darlin'. The trip always includes a swing through S.C. and a trip to Spartanburg to visit Wofford and the Beacon. :D (I think I get a coupon for a free colonoscopy with my next purchase of a Double Chili-Cheese A-Plenty :eek: )


Week 13
This morning Nikonguy's scale said: 241!

Start: 03-04-07 265
Today: 06-03-07 241 :D

1 week loss: 2 lbs.
13 week loss: 24 lbs. :D

Arms and cardio today! WooHoo :D
(and maybe a few lunges too ;) )

[DouglassDoubles]

(I think I get a coupon for a free colonoscopy with my next purchase of a Double Chili-Cheese A-Plenty :eek: )




Mornin' Ed! I've never been to the Smokies...that I can remember. Is it one of those things like they say about Woodstock? If you can remember it, you weren't there? j/k :D

Nice workouts, btw. Keep up the hard work!

[user464444132bbg]

Thanks Darlin'. The trip always includes a swing through S.C. and a trip to Spartanburg to visit Wofford and the Beacon. :D (I think I get a coupon for a free colonoscopy with my next purchase of a Double Chili-Cheese A-Plenty :eek: )


Week 14
This morning Nikonguy's scale said: 241!

Start: 03-04-07 265
Today: 06-03-07 241 :D

1 week loss: 2 lbs.
13 week loss: 24 lbs. :D

Arms and cardio today! WooHoo :D
(and maybe a few lunges too ;) )

You are doing great, Nikonguy! I'm proud of you!! Woo Hoo!!!
Smokey Moutains sounds like a great vacation! I'm sure you'll have a great time!

[Nikonguy]

You are doing great, Nikonguy! I'm proud of you!! Woo Hoo!!!
Smokey Moutains sounds like a great vacation! I'm sure you'll have a great time!

Thanks a bunch Debbie. :)


Sunday - Day 5
Arms
BB curles 4X10 @ 65
Close Grip E-Z curls 4X10 @ 50...not in the regular workout, I just like em.
Hammer curls 4X10 @ 35 ea.
Close grip bench press 4X10 @ 95
Pully push-downs 4X10 @ 140
Cardio 45 min. 50/50 run-walking

I'm lovin' this 5 day split!
This week was the test drive and tweaking and I'm pretty happy with it. I'll start with Day 1 - Chest tomorow and hit it 5 days in a row. Then I'm off on vacation so now I need a body-weight routine for the time away. :rolleyes:

[Daimozz]

i used to have a 5 day split and enjoyed it immensely.......but i dun think its very popular cause it tends to over work the body......... but i dunno i still liked it alot......good workouts

[Nikonguy]

i used to have a 5 day split and enjoyed it immensely.......but i dun think its very popular cause it tends to over work the body......... but i dunno i still liked it alot......good workouts

You're right Andy, the overworking is a consideration. I'm going about 10-20lbs. lighter than I want to on everything, and I may move a rest day in between Legs and Back if I'm feeling overworked (hard to do at these punny weights :rolleyes: ).

My shoulders are a weak point and my flat bench days may be numbered.....we'll see

[scienceteacher]

Enjoy your trip to Maggie Valley! The NC mountains are beautiful.

[orca]

You're right Andy, the overworking is a consideration. I'm going about 10-20lbs. lighter than I want to on everything, and I may move a rest day in between Legs and Back if I'm feeling overworked (hard to do at these punny weights :rolleyes: ).

My shoulders are a weak point and my flat bench days may be numbered.....we'll see

Nice workouts Nikon...you're doing great! :) Focus on your weak points and keep banging at it...your numbers will go up! :D

[IronIc]

My shoulders are a weak point and my flat bench days may be numbered.....we'll see

Shoulders are my weakest link, too, Ed. Joc and Debbie suggested pushups and/or pullups to increase upper body strength.

Hang in there! I'm with you on the puny weights! :p

[Nikonguy]

Enjoy your trip to Maggie Valley! The NC mountains are beautiful.
Thanks sci-teach. You must be a short timer by now, have a great summer!


Nice workouts Nikon...you're doing great! :) Focus on your weak points and keep banging at it...your numbers will go up! :D

You bet orca. I'm guardedly optimistic that one day I'll have a respectable bench press but I'm having to work around some "niggles" as our UK pals call 'em. :)


Shoulders are my weakest link, too, Ed. Joc and Debbie suggested pushups and/or pullups to increase upper body strength.
Hang in there! I'm with you on the puny weights! :p

Penney, it's like Bob Chick sez, "you don't have to lift 300lbs. you just have to look like you lift 300lbs."

[bluegreen]

Hi Bunny, welcome to journal land where the motto is "You bump mine, I'll bump yours!" :D

Kudos on your progress thus far!:)

lol, there ya go! Thanks for the welcome & the kudos :)

[Nikonguy]

Hey Bunny, thankyou for stoppin' in :)




Diet Woes: Does this happen to anyone else?

For the last 5 days I've run a calorie deficit of an average of 618 calories BELOW my target to loose 2 lbs a week. The computer tells me to eat more but my body says I'm well fed, wth? Part of the problem is that being off for the summer means I don't plan my meals as well so I guess I need to really start to watch it.....and of course I can make up for those 5 days next week when I'm on vacation. :rolleyes:

Monday - Day 1
Chest
Flat bench press 4X10 @ 95
DB pull-overs 4X10 @ 35
Incline DB press 4X10 w/40s
DB Flys 4X10 w/ 15s
Cardio: 45 min. 50/50 run-walk

[Hibiscus09]

So -- you're saying you're not eating enough, right? Be careful -- it will slow your metabolism. :eek: :) I have a hard time eating as much in the summer. I don't know if it's the warm weather or what -- I'm just not as hungry. Whole food is better, but if you continue to have a problem with it you could always try meal replacement shakes if you're not planning your meals as well. I just bought some Myoplex Lite shake packets because I know I will have trouble getting in five to six meals while on vacation at the beach.

Nice job on the workout!

[Nikonguy]

Hey Hibby, after thinking about it it seems to be the difference between planning meals and just grazing. I worked on the menu for tomorrow and I'm back on track. :) That was easy ;)

[IronIc]

Morning Ed! :)

[Nikonguy]

Hi Penney, have a great day!

[Nikonguy]

Tuesday-Day 2
Shoulders
Standing OH press 4X10 @ 65
DB lateral raised 4X10 @ 15 ea.
Arnold press 4X10 @ 20 ea.
DB shrugs 4X10 @ 35 ea.
Abs: crunches 2x20/cable crunches 2x20 @160

It was a busy day so I got the workout over before 8 am:)

The food thing was working well today to. I hit my desired calories and kept the fat to 19%. planning ahead really helps!

[user464444132bbg]

You did shoulder work too, yesterday! Great workout.

About eating: I wish I had that problem of feeling full. I'm hungry pretty much all day long and cannot wait for my next meal.

Like Hibs said, watch eating too low. That's bad for your metabolism.

[IronIc]

Ed, great job on the diet and shoulder workout :)

How much weight have you lost now? Go ahead, make me jealous! ;)

Diet is the hardest part of this. I am very impressed with how you've made it work for you :D

You rock!


~Penney

[orca]

Man everyone was doing shoulders yesterday. Instead of Tuesday it should be call shoulderday. Nice workout Nikon and props to you on the diet.

[Nikonguy]

You did shoulder work too, yesterday! Great workout.

About eating: I wish I had that problem of feeling full. I'm hungry pretty much all day long and cannot wait for my next meal.

Like Hibs said, watch eating too low. That's bad for your metabolism.


After the short calories reciently and the food orgy that will be our vacation my metabolism is gonna be pissed at me. :D

Since calorie needs are proportional to size how many calories do you shoot for? You have such great mass in your petit frame you must need to eat to build like I do to loose.


Ed, great job on the diet and shoulder workout

How much weight have you lost now? Go ahead, make me jealous! ;)

Diet is the hardest part of this. I am very impressed with how you've made it work for you :D

You rock!


~Penney

Unofficially, I hit 240 today :D That's 25lbs. in jusy under 14 weeks (my last update had the week wrong, I edited it in my post but it's still wrong in quotes).

I'll update Friday before we leave and see it's the same. Something that is not in my BodyBlog is that on 01/01/06 I weighed 287lbs. :eek: That is when I really started this deal and I've lost 47lbs. in 17+ months.....Man, I love saying that! :)


Man everyone was doing shoulders yesterday. Instead of Tuesday it should be call shoulderday. Nice workout Nikon and props to you on the diet.

Thanks orca. Funny you should say that, I was thinking of posting the date in my classroom that way when school resumes. "Today is: Backday, August 14, 2007". I'll need to get pretty big to make that mean anything.

[IronIc]

Unofficially, I hit 240 today :D That's 25lbs. in jusy under 14 weeks (my last update had the week wrong, I edited it in my post but it's still wrong in quotes).

I'll update Friday before we leave and see it's the same. Something that is not in my BodyBlog is that on 01/01/06 I weighed 287lbs. :eek: That is when I really started this deal and I've lost 47lbs. in 17+ months.....Man, I love saying that!

Now I'm triply jealous ;)

I was 268 at my highest, Ed. Back in August of 2005. After last weeks GAIN :mad: ugh! lol ... I am still down 69 lbs.

25 lbs in 14 weeks is smashingly good :D You oughta be loud and proud of this fact! (brat ;) )

~Penney

[user464444132bbg]

After the short calories reciently and the food orgy that will be our vacation my metabolism is gonna be pissed at me. :D

Since calorie needs are proportional to size how many calories do you shoot for? You have such great mass in your petit frame you must need to eat to build like I do to loose.

Right now I'm shooting for 1550-1700 with low carb. In the fall/winter when I try to bulk up, I eat around 1700-2000 sometimes a bit more. I was real pleased with my progress this past winter. I gained quite a bit of muslce mass and so far have been able to hang onto it.


Unofficially, I hit 240 today :D That's 25lbs. in jusy under 14 weeks (my last update had the week wrong, I edited it in my post but it's still wrong in quotes).

Congrats, Nikon! That is truly awesome! You are doing so well and doing it the right way! Keep on keepin' on! :)

[DouglassDoubles]

Are you going somewhere? I hope you have a nice trip and have a great day! Nice job with the workouts and diet :D

[bluegreen]

nice stuff on the weight loss!

[Nikonguy]

Right now I'm shooting for 1550-1700 with low carb. In the fall/winter when I try to bulk up, I eat around 1700-2000 sometimes a bit more. I was real pleased with my progress this past winter. I gained quite a bit of muslce mass and so far have been able to hang onto it.

Congrats, Nikon! That is truly awesome! You are doing so well and doing it the right way! Keep on keepin' on! :)

Thanx Debbie....I wasn't too far off on the calories. I'm around 2000 for a 2lb per week loss but that's w/o exercise.;)


Are you going somewhere? I hope you have a nice trip and have a great day! Nice job with the workouts and diet :D

Hi Jenny, the only place I think I'm goin somedays is CRAZY, lol. I'm leaving Fri. for a week in North Carolina. :)


nice stuff on the weight loss!

Why thank you Bunny. :)

[Daimozz]

hey dude hows it going?..nice workouts keep up the good stuff

[Husky Bob]

Man!!

You are cruising!!! Keep your nose to the grindstone! We are running a marathon, not a sprint!

Bob

[Nikonguy]

hey dude hows it going?..nice workouts keep up the good stuff

Thanks bro. It's going great! :)


Man!!

You are cruising!!! Keep your nose to the grindstone! We are running a marathon, not a sprint!

Bob

Thanks Bob! Now that I've added running to my cardio I'd have to agree with you, it is a marathon :)

[Nikonguy]

Today the food was was darn near perfect:

Calories: 2228 Micros: fat 21% / carbs. 43% / protein 36%:D


Wednesday-Day 3
Legs
Squats 4X10 @ 95
Leg extensions 4X10 @ 120
Leg curls 4X10 @ 100
DB step calf raises 4x10 @ 35 ea.
Abs-Crunches 1X20 / cable crunches 1X20

Cardio and Back Day tomorrow!

[IronIc]

Hi Ed! Great workout tonight, and your nutrition looks good, too :)

120 lbs on the leg extensions :eek: whew! :D That, along with lunges, is my least favorite leg exercise. It burns! :eek:

[Nikonguy]

Hi Ed! Great workout tonight, and your nutrition looks good, too :)

120 lbs on the leg extensions :eek: whew! :D That, along with lunges, is my least favorite leg exercise. It burns! :eek:

Leg day is the only day I really warm up for and you'll be glad to know that I warm up with the dreaded lunges. :D

[IronIc]

Leg day is the only day I really warm up for and you'll be glad to know that I warm up with the dreaded lunges. :D

hehe allRIGHT! :D

I'm glad someone else is sufferin' with me!

Lunges (and leg extensions) are brutal ... but they give such good results :)

[Nikonguy]

I got an early start on the weights today and I'll do the cardio this evening:)

Thursday-Day 4
Back
Dead lift 4x10 @ 155
Lat pull-downs 4x10 @ 140
DB rows 4x10 @ 35
Seated cable rows 4X10 @ 200
Cardio: 45 min. run/walk

[DouglassDoubles]

WOOT! WOOT! WOOT! WOOT! Go Ed, Go Ed..kick some butt, Go Ed :D

[IronIc]

Those weights are lookin' good Ed!

Running is great if your knees can hack it. It's the best fat-burner :)

[bluegreen]

I'm weird, I LIKE lunges (and bulgarians and even the damn pistols) lol! nice w/o Ed :)

[Nikonguy]

I'm weird, I LIKE lunges (and bulgarians and even the damn pistols) lol! nice w/o Ed :)

(Bunny, shhhhhh, don't tell the others but I like 'em too. ;) )

[Nikonguy]

WOOT! WOOT! WOOT! WOOT! Go Ed, Go Ed..kick some butt, Go Ed :D

WOW Jenny, my very own cheerleader! Guess I better do something for ya to cheer about. ;)


Those weights are lookin' good Ed!

Running is great if your knees can hack it. It's the best fat-burner :)

Penney, my knees hate jogging but a pretty quick trot with some walking is fine. :)

[IronIc]

I'm weird, I LIKE lunges (and bulgarians and even the damn pistols) lol! nice w/o Ed :)

Holy cow you've got strong legs girl :D

Bulgarian squats intrigue me. They look "burn-ey"! ;)

[user464444132bbg]

Nice workout, Ed!

I love doing lunges too. They hurt so good! :)