Husky Bob's Workout Journal

[Husky Bob]

Hi All,

I?ve decided to start a journal of my own after reading some already here to get an idea of the typical entries. So, even though I currently use fitday.com and gymjournal.com to make food and workout entries respectively, I thought getting some input and feedback from my fellow lifting comrades could only help! And after dipping my toes in the shallow end of the BB.com pool for a year or so now, I thought it was time for a cannon ball into the deep end!

?Geronimo!!?

History/Experience/Changes in the last year:

I?ve been lifting off and on since I was about 16, never too seriously, but always mindful of the health benefits of exercising regularly. Besides lifting and bicycling I also play tennis about twice a week and do some tournaments at my level (usta-ntrp level of 4.0 which is solid and steady), to this day. However, my weight has steadily crept up over the years, peaking at 245 lbs in the Spring of 2006. I?m sorry to say I wasn?t smart enough to take pix back then, as I wasn?t as ?into it? as I am now.
But since then, I have lost 35 lbs and now weigh 210.

Goals

My goal is to lose another 20 lbs, of FAT, and get to 190 lbs by 07/07/07. I saw another thread regarding goals by that date, so I thought I?d use that, too! On March 7, 2007 I had my BF measured at 22.8% using a hand held electrical impedance device. My weight was 210 at a height of 5?10?.

On April 6, 2007 I weighed 209 lbs with a BF of 21.8% (using electrical device AND calipers). Based on that result, in one month I have lost 2.3 lbs of fat and gained 1.3 lbs of lean mass! Not bad???

So that gives me about 12 weeks to lose 19 lbs which is about 1.5 lbs/week.

By losing 19 more lbs of fat I should be at about 15% by then. In addition to that, my aim is to also maintain what muscle mass I have at this point and reveal it once I remove my personal ?cloaking device?! Any lean mass gain is a bonus?

Stats

Apr 2, 07: Chest: 44.5; Waist: 37; Hips: 39; Thighs: L26/R25.5, Arms: 17/17; Calves: 17/17 (cold, in the am)

(For comparison sake)
Sep 25, 2006 at 232 lbs then: Chest: 48; Waist: 42, Hips: wasn?t taken then; Thighs: 26, Arms: 17.5: Calves: 18

Old Routine

I was doing a split of Chest/Delts/Tris, Back/Traps/BIs; Legs rotated through 4 days during the week. I would do cardio each of those days, too, usually 15 min on the cycle before lifting. However, I?ve been having some right sub-scapular soreness, and thought it was from overworking my shoulders along with my tennis playing.
So I?ve taken a 4 week break from direct chest/back/shoulder work, doing only legs, arms, abs and cardio during that time.

NEW Routine

Since my main focus is losing fat, I?ve decided to up the cardio ante and change my split, with off days between:
Arms/Abs on Day 1, Legs/Forearms/Abs on Day 2, and Chest/Back/Shoulders/Traps to Day 3 (it may be a lot, both in body parts and volume, but I want to take the strain off my shoulder girdle as a precaution by doing them on one day). Basically, I will be doing each bodypart once a week for the next few weeks, except for abs. And obviously there will be some overlap work on the arms as well. I plan on typically doing this on Sun, Tue, and Thur, which works well with my work and tennis, schedules, but don?t hold me to that! LOL! Sometimes, because of work constraints (being on call) or a tennis tournament, I may move up or push back a lifting day. On each of those days I will also do cardio on the cycle before AND after lifting, except for leg day where I will do cardio before as a warm up. I also plan on doing additional day of just Cardio/Abs training (on Fri, Sat, whenever). I believe this, plus eating cleaner, should do the trick! Any advice is most welcome.

Macro-Nutrition:

I aim to keep calories close to 2200 /day using fitday.com to track that, trying for a split of 40% Pro, 40% Carbs, and 20% Fats. Some friends have suggested I am underestimating my entries, but at least if I?m consistent, then it?s all relative. For the last four months fitday says my breakdown is averaging this each day:

Dec 06: 2273 cals, 161 Pro, 231 Car, 79 Fat (29/39/32)

Jan 07: 1840 cals, 137 Pro, 180 Car, 66 fat (30/38/32)

Feb 07: 2184 cals, 171 Pro, 192 Car, 80 Fat (32/34/34)

Mar 07: 2350 cals, 194 Pro, 232 Car, 66 Fat (34/39/26)


So in reviewing the last 4 months, I see that I need to get closer to my goals of 40/40/20, but my main focus will be on TOTAL calories, no matter where they come from, while keep those approximate percentages.

Note:
I have been holding steady around 210 lbs for about a month, so will be interested in how the BF% changes over the course of time. I imagine I could be gaining some lean mass, which is balancing out the fat loss. If this is not the case, I will try lowering calories a little more by further reducing my carb intake.

Supplements

Unless stated otherwise, I have been taking these regularly for at least a year or more. I tried CEE for a while but it was nasty tasting, although it seemed to work! So I thought I?d try the Gaspari brand which tastes great! I?ve noticed a fuller feeling in the muscles with that and more vascularity. I?m hoping it?s also a result of more fat loss!

ON Whey
G** Glutamine (I pre-mixed it with the pro powder to equal about 4 mg/scoop)
G** Multivitamin/Mineral with BCAA (one a day)
G** Green Tea extract (2 in the am, 2 in the pm)
G** Fish Oil (1000 mg gel caps): 2 am, 2 pm
G** Melatonin (one at night)
G** ZMA, just started in April
Gaspari Size-On creatine (one on off days in am, one more post workout), been on this for 6 weeks
Nutrix Lipo-6 (2 am, 2 pm), been on this for 6 weeks

(Not sue this should be listed under ?supplements?)
Andro Gel, since July 06, for low test: it was 301 ng/dl prior; in Nov it was 764 ng/dl (normal is btn 241-827).
I?m sure this must have contributed to my fat loss and any lean mass gain. How could it not?

For those interested, ?before? pix are forthcoming which I will post on my bodyspace?


Apr 10, 2007

First Chest/Back/Delt/Trap day (but did not do delts directly, as I want to ease into this routine, which will vary):

15 min of HIIT cardio on cycle (did 20 sec of fast pedaling at the beginning of every min after 3rd min).
To warm up general area I did 3 supersets of pushups off edge of bench X hammer lat pulldowns (10/115)

Chest:
Bench Press: 10/185, 10/205, 6/225 (last rep forced), 8/185 into drop set of 7/135
Inc. Bench: 10/135, 9/135, 8/135 (last rep forced)
Low incline dub press (bench raised just one notch): 9/55s, 8/60s, 8/55s (last rep forced)

Back:
Hammer Lat Pulldowns (rev grip): 11/135 (45s on each side), 8/185, 8/185
Hammer low row: 10/135, 9/225 (two 45s each side, not sure if this is how I should calc weight), 8/225
Bent over Row using rev grip on EZ bar: 10/105, 9/105, 9/105
Bent over Row on smith machine (reg grip): 10/155, 10/135, 9/135

Traps:
Seated Dumb shrugs (bending forward slightly): 10/55s, 10/55s, 12/50s

Cardio: 12 more minutes on cycle with just a couple of spurts of HIIT thrown in.

Abs: not planned for this split, but I did my typical tri-set or 20 crunches w/legs raised, 15 twisting crunches w/legs on floor, 15 more straight crunches w/legs on floor.

A little stretching of legs and viola, my first journal entry is complete!

BTW, how detailed should I make my food entries?

Apr 10, 07

Breakfast:
Pro powder and creatine in water
Coffee w/splenda, lt cream

mid morn: pure pro bar

lunch: deli turkey w/swiss in pita bread, mustard

PW: pro powder and creatine, wife?s banana bread (YUM!)

Dinner:
Slices of left over baked ham from Easter on whole wheat, mustard
Coffee w/splenda, lt cream

Late night: pro powder in water.

FITDAY Totals: 2066 cals, 213g Pro, 195g Car, 47g Fat



Apr 11, 07

(A non lifting day)

am:
pro powder in water w/creatine
coffee w/splenda, lt cream
slice banana bread

mid morn:
pure pro bar, ?-serving wheat thins


lunch:
chicken breast in wrap with lt. Mayo
diet coke

mid afternoon:
pro plus bar

dinner:
ziti
2% milk
deli turkey
coffee as usual
2 eggs, just whites

(played doubles for 1.5 hours)

late night:
pro powder in water

FITDAY Totals: 2223 Cals, 214 Pro, 236 Car, 50 Fat

[ChocoChick]

I must be getting ADD because I couldn't read all that but your daily total of 50g of fat jumped right out at me. This is too low.

If your target calories is ~2100 (I'm splitting the difference between your wo and non-wo days), aim for:

240 g protein = 960 calories
75 g fat = 675 calories
116 g carbs


Keep the carbs complex, i.e., lots of veggies and whole grains. Proteins should be lean and fats should be healthy. Here are some foods that should form the mainstay of your diet:

Lean proteins: Boneless, skinless chicken or turkey; egg whites; tofu; protein powder; ostrich; buffalo; top round beef (aka London Broil); canned tuna; fish and shellfish (including fatty fish like salmon, catfish and mackerel); cottage cheese; yogurt

Starchy carbs: Oats; brown rice; quinoa; sweet potato; beans (kidney, black, pinto, northern, white, etc.); legumes (lentils); Ezekiel/sprouted bread; whole wheat pasta; whole grain bread (in moderation - very processed)

Fibrous carbs: Pretty much any vegetable, especially green ones. Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces

Healthy fats: Seeds (esp. ground flax), extra virgin olive oil, salmon and other fatty fish, nuts and nut butters (walnuts and almonds are great), avocado

Fruits: Strawberries, blueberries, cantaloupe, apples, pears

[Husky Bob]

Thanks for the suggestions. One thing I did not figure in as far as fat intake was the fish oil I take in, so that must be added to the total as well, right?

I take 4 caps/day (am/pm). It says on the back that each cap has 1g of fat, so even that isn't alot, either.

Each cap also contains 180mg EPA and 120mg DHA. The suggested serving is 2 caps/day, whereas I take 4.

Any thoughts on this aspect?
Bob

[Athena]

Hey, Bob,

Listen to ChocoChick -- she knows of what she speaks!

As for the bodyfat testing and measuring your success that way, I'm going to make a bold suggestion: Consider your success regardless of what the calipers and handheld impedence doo-hickey tell you. They are very inaccurate unless you're having an eight-point caliper test done and your results calculated by someone who's very knowledgeable (and at that point it's still off by 3-4% either way...). Look at how you appear, look at your numbers in the gym, and look at how your clothes fit. Even if the scale / calipers / bio-electrical thingy all say one thing come July 7, (i.e., not as successful as you'd hoped), you could still have reached your goal...

And, by the way, congrats for starting the process (and a journal)!

Welcome to the madness! :D


~ Athena

[Husky Bob]

12 April, 2007

BTW, nice avatar! Old School Phrase: "hubba, hubba!"

Thanks for the pep talk and I'll definitely rely more on the mirror and tape measure, but I thought it was cool to have some "real numbers" to track. They may not be as accurate as I'd like, but at least I can track the trend!

(another non-lift day, but tomorrow? LEGS!)

am:
Pro powder in water w/creatine
Banana bread
Coffee w/splenda, lt cream

mid morn:
egg beaters

lunch:
Wheaties w/skim
Pure pro bar

mid afternoon:
Pro powder in water
Coffee as usual

Dinner:
Turkey on sub roll
W/lett and tom
Lt mayo

Coffee as usual

Early evening:
Baked fish

Fitday totals: 2270 cals, 210 Pro, 204 Car, 69 Fat

[Husky Bob]

13 April, 2007 (BTW, how do you people make BOLD or underline Fonts???? I?m having trouble)

Ahhhhhh, LEG DAY!! Don?t you just love it??!! Oh, the pain, but the gain! LOL!

Started off with some cardio: 15 HIIT on the cycle

One Tri-set of ab work
20 crunches w/feet raised x 15 twisting crunches w/feet on floor x 15 straight crunches w/feet on floor

Leg Press
10/495, 6/585 x drop set to 8/495, 8/495, 7/585 x drop to 7/495 x drop to 8/405
(had some big strapping 19 yr old working in with me; he was stronger than me, but you should have seen his jaw drop when I did the double drop at the end! And when I told him I was 47? Fuggetaboutit!)

Leg Extensions
10/215, 8/215 x drop to 6/160 x drop to 4/130

Leg Curls
12/130, 8/130 x drop to 8/100, 10/100, 12/100

Calf Press on Leg Press machine
12/585, 10/495, 8/495, 8/495 x drop to 5/405 x drop to 7/315
(kid working in again, but couldn?t do the volume)

Machine donkey calf raise
12/315, 10/405, 10/405, 10/315
(kid dropped out and wandered off after calf presses)

Seated Calf Raise
12/90, 10/90, 12/70, 10/70

Roman Deadlifts
10/115, 10/115, 10/135, 10/135

Abs
Two more Tri-sets of crunches as above

Cardio
12 more minutes of HIIT on cycle, then some stretching


Today?s Diet

Breakfast
Pro powder in water w/creatine
2 sugar cookies
1 slice of wheat toast with grape jam
coffee w/splenda, lt cream

mid morn
pure pro bar

lunch
turkey on whole wheat w/mustard
1 cup of skim milk

PW
Pro powder in water w/creatine
Banana bread
2 miniature chocolate bars (left over from Easter)

Fitday totals so far (still have 2 meals to go): 1839 Cals, 165 Pro, 203 Car, 41 Fat

[ChocoChick]

Today?s Diet

Breakfast
Pro powder in water w/creatine
2 sugar cookies Surely this is a typo...
1 slice of wheat toast with grape jam more sugar
coffee w/splenda, lt cream

mid morn
pure pro bar try to have real food here

lunch
turkey on whole wheat w/mustard
1 cup of skim milk

PW
Pro powder in water w/creatine
Banana bread ?!?!
2 miniature chocolate bars (left over from Easter)ack!

Fitday totals so far (still have 2 meals to go): 1839 Cals, 165 Pro, 203 Car, 41 Fat

ack ack ack

Lean proteins: Boneless, skinless chicken or turkey; egg whites; tofu; protein powder; ostrich; buffalo; top round beef (aka London Broil); canned tuna; fish and shellfish (including fatty fish like salmon, catfish and mackerel); cottage cheese; yogurt

Starchy carbs: Oats; brown rice; quinoa; sweet potato; beans (kidney, black, pinto, northern, white, etc.); legumes (lentils); Ezekiel/sprouted bread; whole wheat pasta; whole grain bread (in moderation - very processed)

Fibrous carbs: Pretty much any vegetable, especially green ones. Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces

Healthy fats: Seeds (esp. ground flax), extra virgin olive oil, salmon and other fatty fish, nuts and nut butters (walnuts and almonds are great), avocado

Fruits: Strawberries, blueberries, cantaloupe, apples, pears

[Husky Bob]

Thanks for putting the hammer to me! But I figured if I have any carbs/sugar I should front load the morning! I know, I know!!! Still too much, right? LOL!

Sorry, don't usually have much time for "real food" mid morning. It's either that or a pro drink. How about a couple hard boiled eggs? What do you think/what do you suggest?

I'm all ears! Bob

[Husky Bob]

OH! And what's wrong with a little jam? I was told it was a good alternative to butter! I don't have toast every day, but when I do????

Should I use peanut butter instead? Again, I'm ears for your suggestions.

Thanks, Bob

ps. how do I make bold fonts as you just did, and underlines? My typing looks kinda bland.

[Husky Bob]

Dinner:
Finished up with smoked ham (again from Easter!), and slice of wheat bread.

late evening:
Pro powder in water.

Fitday totals: 2330 cals, 231 Pro, 201 Car, 52 Fat

Because of my work schedule next week and a tennis tourney next weekend, I am moving UP my workout schedule and doing arms tomorrow when I would normally like an off lifting day.

But it's ARMS, so I think I'll be psyched to do them!

Bob

[flywheel99]

Bob:

Welcome to bb.com. I had to send you a quick note.

One of the fun things that I've experienced on this site is the "constructive'" criticisim, (helpful suggestions) on diet and training. For example, when you post that sugar cookies are part of your diet. You might receive a targeted response.

Or when I did my cardio before my weight training recently, I was educated on why that isn't such a great idea.

So, it is great to have folks in this community "set you straight" when you share what you've done. (the good and the bad). Those with a lot of experience and knowledge concerning diet and training offer up tips - which is very nice.

Anyway, have a blast (and a little grape jame) and good luck.

Welcome!

[ChocoChick]

Thanks for putting the hammer to me! But I figured if I have any carbs/sugar I should front load the morning! I know, I know!!! Still too much, right? LOL!

Sorry, don't usually have much time for "real food" mid morning. It's either that or a pro drink. How about a couple hard boiled eggs? What do you think/what do you suggest?

I'm all ears! Bob


Well, yeah... hard boiled eggs are a much better choice than sugar cookies! Would it be really rude to say DOH? DOH!!!! :D

How about some oatmeal? I nuke mine for 3 minutes and it is just right. So that's pretty quick. I add cinnamon and abuot 1tsp of brown sugar. (Note: I am not trying to lose weight.)

As a rule, eat as close to nature as you can. The more processed it is, the less good for you it is. This goes double for protein bars which are nothing more than candy bars with cheap (largely unusable) protein thrown in so they mfg can claim a health benefit.

[ChocoChick]

OH! And what's wrong with a little jam? I was told it was a good alternative to butter! I don't have toast every day, but when I do????

Should I use peanut butter instead? Again, I'm ears for your suggestions.

Thanks, Bob

ps. how do I make bold fonts as you just did, and underlines? My typing looks kinda bland.

peanut butter is A+ (be sure you are buying the stuff without added sugar.) a little bit of jam would be ok (make sure it is all fruit) but not the 2+ tablespoons most people use.

For exciting typing: http://forum.bodybuilding.com/misc.php?do=bbcode

And one more thing:


Eat your veggies!

Green ones are best. I don't care if you don't like them. You don't have to like them to eat them.

[Husky Bob]

Thanks Choco and Fly!!

Gotta keep my eyes on the prize! My main focus is to eat cleaner and keep total calories in check as my goal is to lose another 20 lbs.

I've been doing cardio before AND after lifting cuz I don't want to do 25 to 30 straight minutes and thought I'd break it up.

I usually do barely a dab of jam (1/2 teaspoon?) on toast, but will also try PB.

Any recommendations on the best protein bar out there? The one I use has only 190 cal with 20g protein. I don't want to eat a monster bar with 300 calories!

Lastly, I'll jack up the veggie intake.

Bob
(and I'll check out the font link you gave, too!)

[ChocoChick]

Cardio after weights. Ask fly99 to send you the link I sent him if you'd like to read about why. You can do up to 10 min before as a light warm-up, but you don't want to be doing a balls to the wall cardio session then.

Ditch the protein bar. Have some cottage cheese and some nuts. Or some tuna from one of those pouches. Or whatever you like that fast and easy. The thing with the bars is that although there may be 20g protein in the bar, your body can't absorb it, so you are getting maybe 7g protein and a bunch of junk (sugar alcohols mostly).

[Husky Bob]

I like the cottage cheese idea! I can take those little prepackage things to work, along with maybe a little can of tuna. That's about 30g of Protein right there, and much less carbs/empty calories.

And I understand the cardio concept as you put forth; it's just that one way or another, I want to get it in and burn some calories. Thought I'd fool my brain somehow cuz I don't particularly like it and doing it this way still burns the calories.

I'm going with the simple math of it: Calories in minus calories burned.

GOAL? Calorie deficit and that should equal FAT LOSS.

[ChocoChick]

I like the cottage cheese idea! I can take those little prepackage things to work, along with maybe a little can of tuna. That's about 30g of Protein right there, and much less carbs/empty calories.

And I understand the cardio concept as you put forth; it's just that one way or another, I want to get it in and burn some calories. Thought I'd fool my brain somehow cuz I don't particularly like it and doing it this way still burns the calories.

I'm going with the simple math of it: Calories in minus calories burned.

GOAL? Calorie deficit and that should equal FAT LOSS.

Ok, but the math isn't that straighforward because

1) You burn calories while lifting
2) EPOC is greater after lifting than after cardio (which means you burn at a higher metabolic rate for alonger time after lifting than after cardio)
3) The more muscle you have, the higher your metabolic rate. So gaining muscle is a fat-burning activity.

To lose fat, I'd say your effort looks something like this:

80% diet
15% lifting
5% cardio

That's an estmaite and others will chime in with different numbers but I will be surprised if anyone disagrees with the basic set-up, i.e., nutrition is king, followed by a good lifting program. Cardio helps, but isn't nearly as important as the first two.

[Husky Bob]

Shoot, I'll just lift 5% more and dump cardio completely! LOL!

And as you suggest, and imply, the devil is in the details, of the diet that is! And as you can see, I have some serious tweaking to do on that leg of the BB tripod, more than the lifting or cardio legs!

However, I will compromise with you and do maybe 12 min of non-hit cardio to warm up (instead of the 10 you suggest) BEFORE lifting and then at least another 15 to 20 min of HIIT cardio after. How's that?

BTW, how come all those Fat loss tranformations do so much cardio? Is it because they don't have as much underlying muscle to continue burning as those with more lean mass? I would think that's the difference if I follow your logic.

Bob

[ChocoChick]

A lot of people have had it drummed into them that cardio is the ticket for weight loss. Cardio can be useful if it helps you to expend more than you take in, but most people just don't have the time available to actually burn 500 calories per day through cardio (and don't even think about relying on the displays on the cardio equipment which are horrifically overstated).

In any case, I am certainly not saying that cardio is bad for you, but if you look around your gyn, you will notice that the folks who spend the majority of their time on the cardio equipment rarely look any different. The key to transforming your body is to eat right and lift heavy.

[flywheel99]

Bob,

Per ChocGirls request:

From a few days ago...

This was after I did 22 min treadmill running and then lifted legs.

"Seriously, if you do your cardio first, you are simply tearing down muscle during your supposed weight lifting session. Plus, you will be fueling your cario with muscle glycogen, which doesn't do diddly for fat-burning. Weights first. Always."

[Husky Bob]

check and check!!

But IS it OK to do 10-12 minutes of LIGHT cardio (NO HIIT) prior to lifting as a general warmup??!!

that's what I did today before arms. More on that later...

Bob

[ChocoChick]

Yeah, 10 min of light cardio as a warm-up is ok.

[Husky Bob]

14 April, 2007

Breakfast
Pro powder in water w/creatine
Coffee as usual

mid morn
coffee
pro bar
2 hard boiled eggs (just whites)

lunch
chicken breast on marbled rye w/l+t, mustard


ARM WORKOUT:

12 min of light cardio (OK chocolate Girl?)
2 Super sets of pushups off bench x hammer pulldowns w/115 (12 each)

Biceps
Seated DB curls: 12/45s, 10/45s, 10/35s, 9/35s
EZ Bar Curls:
12/65 (close grip), 10/85 (close grip) X regular grip same wt for 8 reps (immediately switched grips)
Then stripped off the two 10s and did 8 more w/regular grip.

Note: it was about this time that I got called in!! (on call at hospital) Murphy?s Law ya know!

Still, I finished TRICEPS before leaving resting only a minute between sets (usually wait 2)!

Lying EZ extensions: 12/65, 12/65, 10/65 x 10 more close grip presses, 8/65 x 10 more close grip presses.

(I like supersetting extensions with close grip presses)

Finished with overhead cable extensions: 10/150 x drop to 12/100

MAJOR vein popping pump from all that, btw!!

So, because I had to run off, I did NOT do my HIIT cardio after lifting.

Since I couldn?t go home for the usual PW drink, I bought a Met Rx RTD 40 drink and a ?Bally Bar? for more carbs and ate that on the way to work.

Once I got home a couple hours later for Dinner:
Three pieces of lean pork loin (the other white meat! LOL!)
Corn
Diet coke

Fitday Totals so far: 2078 Cals, 242 Pro, 174 Car, 47 Fat

Will finish up with some cottage cheese before bed!!

That will make it 2168, 253, 178, 48

Overall, an excellent workout and a solid "clean eating" day. I hope....

Or I will suffer the wrath of C-G!!!

[Husky Bob]

15 April, 2007

Also testing my font skills...

Non-lifting Day (muscle building nevertheless!):

Breakfast
Pro powder in water w/creatine
Coffee

mid morning
Oatmeal
W/added pro powder

Lunch
Pork loin
mashed potatoes
corn/peas mixed

[ChocoChick]

Eat your veggies. Corn is not a veggie, it is a starchy carb.

[Husky Bob]

Jesus, Mary, and Joseph!

corn is not a veggie?! but a "starchie"?

how about the peas??

OK, besides broccoli, asparugus (cutler's fave), potatoes (white and sweet), cauliflower, rice, squash, turnips, cucumbers, beets, brussel sprouts, and anything else I can't think of without having to look it up,

what else would you say is a good, common, veggie?

I'm all ears (but not of corn! LOL!). Bobby

[ChocoChick]

Potatoes are also starches. Peas are legumes (like lentils).

Veggies: Broccoli, spinach, cauliflower, brussel sprouts, artichokes, escarole, kale, green beans, zucchini, squash, mushrooms, tomatoes, lettuces

[Husky Bob]

15 April, 2007

Non-lifting Day (muscle building nevertheless!):

(rest of today after lunch)

mid day(430)

Pro powder in 1% milk
PP & J
On 2 slices of lo cal wheat bread
coffee


Early evening(800)

Pork loin

Fitday Totals: 2282 cals, 212 Pro, 210 Car, 70 Fat

Generally sat around, doing the bills and watching the boob tube. Raining like a MOFO here in lovely NE!

Looking forward to Ab/Cardio day tomorrow.

[Husky Bob]

16 April, 2007

The big NE storm woke me around 130 am

So I got up and had some cottage cheese and went back to bed

Also thought I?d try going ?Low carb? today?

Breakfast

Pro powder in water w/creatine (1/2 serving)
Coffee

mid morning

power bar
3 eggs, whites only

lunch

4 small meatballs
skim milk

mid afternoon

chicken breast
in wrap with honey mustard, l/t


ab/cardio workout

12 min LOW intensity on cycle (as the Chocolate Wonder suggested!)

3 Giant sets of crunches w/feet raised x twited crunches x straight crunches w/feet on floor x (don?t know what they?re called!!), but I raised legs straight up and rotate left to right in an arcing motion.

Someone tell me what these are called!

4 sets of leg raises off dip station, reps: 12, 12, 12, 10

5 sets of Rope crunches w/150 lbs (the stack): Reps: 15,15, 15, 15, 15, then drop to 100 lbs and did 15 more

3 sets of leg raises off bench: 12 reps each.

3 sets of hyper-extensions, 15 reps each

Then 18 min of HIIT on cycle doing 20 sec of high rpm every minute except first and last two minutes.

Stretching.

Done

PW
Pro powder in water w/creatine (1/2 serving)

Fitday totals so far: 1559 Cals, 179g Pro, 119g Car, 34 Fat


I'll submit the rest later...

[Husky Bob]

Early evening
Easter Ham sandwich
On low cal wheat w/mustard
Peanuts
Chocolate chip cookie

Fitday Totals: 2233 Cal, 233 Pro, 161 Car, 69 Fat

So I met my calorie total goal, and Carbs were LOWER, but not low. Gee, I think the cookie had something to do with that! LOL!

Playing tennis tomorrow and Wed to get ready for weekend tourney. Will probably do "light" body wrkt on Wed, too. Don't want to be too sore to play!

Will pick up typical split on Sunday. I'll keep you posted.
Bob

[Husky Bob]

Been busy with work/life, so I'll condense the last 3 days down.


Tue

Fitday Totals: 2102 cals/219 Pro/178 Car/53 Fat

No workout, but did play singles for 2 hours.



Wed

Fitday Totals: 2482 Cals/202 Pro/274 Car/65 Fat


Did a light upper body workout:

10 min low intensity on cycle

Supersetted Bench with Hammer pulldowns

9/185 X 12/135, 7/215 X 10/135, 7/215 X 10/155


Supersetted Incline Bench with Rev Grip EZ bar bent rows

12/135 X 12/85, 10/135 X 12/85, 8/135 X 10/85


Bent rows on Smith Machine

12/135, 10/135, 10/135


Dumbell Curls

12/40s, 10/40s, 10/40s, 9/35s


Bench Dips for Tris w/45lbs plate on lap

Reps: 15, 12, 10, 10 (took off 45 and did 6 more)


Finished with 12 more min of HIIT on cycle

Played 1 1/2 hours of doubles that night



Thur

Fitday Totals: 2460 cals/216 pro/184 car/ 94 fat

No workout today. First tourney match isn't until late Sat, so may do cardio/abs in the am.

If I lose, I'll workout on Sunday, if I play on Sun, I'll workout on Monday.

[Husky Bob]

Fri

Fitday Totals: 2318 cal, 167 Pro, 240 Car, 80 Fat

(No workout)

Sat

Fitday Totals: 2205 cal, 186 Pro, 260 Car, 52 Fat

(No workout)

Total Cals are in the range I want (around 2200), but Carbs are on the high end. However, I ate more carbs knowing I'd be playing tennis.
Will cut back next week.

Won first tennis match today 3-6, 6-3, 6-2. Playing semis tomorrow.

Will go to gym after tourney is done (if I'm not totally drained that is!).

[flywheel99]

Thanks for stopping by my journal and for your comments.

Way to charge toward your new goal of 190. Stay after it!

[Husky Bob]

I lost my match today 7-6, 6-7, 3-6 to some young whipper-snapper! Nice guy, though. I told him it's tough to beat youth and speed!

However, I was cruising along, up 5-2 in the 1st set and tweaked something in my lower back when changing directions. Got all stiff and couldn't serve as well. Toughed out the first set and actually served for the match at 6-5 in the 2nd and he broke back.
In the 3rd neither could hold initially, he finally did and broked me again for the match when I was serving at 3-5.

Overall I played well and was pleased that I could run around and not get outta breath! But I will have to do more exercises for the lower back area as a preventative measure.

Tough getting old...


So after all that, I'm NOT working out today! Way too sore/tired; will do arms and cardio tomorrow.

[Husky Bob]

23 April, 2007

lunch:

Toasted turkey melt
Carrots

mid afternoon:
peanut butter on lite wheat
power bar
1% milk

dinner:

pro powder in water (2)
coffee

early evening:
meatballs
saltines
jelly beans

Fitday Totals: 2324 cal, 227 Pro, 186 Car, 76 Fat


24 April, 07

Fitday Totals: 2112 cals, 206 Pro, 176 Car, 65 Fat



25 April, 2007

Fitday Totals: 2681 cals, 163 Pro, 256 Car, 113 Fat



26 Apr, 2007

Fitday Totals: 2481 cals, 254 Pro, 187 Car, 86 Fat



27 Apr, 07

Fitday Totals: 2105 cals, 129 Pro, 246 Car, 70 Fat



28 Apr, 07

Fitday Totals: 2426 cals, 153 Pro, 205 Car, 73 Fat



29 Apr, 07

It has not been a good week, workout-wise! My back was sore from the tourney I played so I layed off lifting to rest as I had another TEAM doubles semi coming this past Sat. I am happy to report that we won and have advanced to the Finals for the first time in my 5 years as captain!

However, I have kept up my dietary input and haven?t backslided??.. much! I had a light lifting day on Thur to see how my back felt and it was fine. Today was my first REAL day back in the gym.


29 Apr, 07

Arm Day

10 min lite cardio
Warm up: 3 Super Sets of pushups/Hammer Pulldowns (115lbs), 10-12 reps each.

Biceps:
Seated DB curls: 12/40s, 8/45s (3 half reps after), 10/40s, 10/35s (3 half reps after), 8/35s
Close grip EZ curl: 12/65, 10/65
Reg Grip EZ Curl: 12/65, 10/65, 10/65, then 3 more after Rest-Pause

Triceps:
Lying EZ ext: 12/65, 12/65, 12/65 into 12/65 12 CGBP, 10/65 into 12 CGBP
Overhead cable ext: 12/150, 12/150 drop to 8/100, 12/100 into 10/100 cable presses w/elbows flared

Finished with 15 min of HIIT Cardio

Fitday Totals: 2151 cals, 212 Pro, 235 Car, 43 Fat

[Husky Bob]

30 April, 2007

Leg Day

12 min lite cardio on cycle for warm up
Because of recently sore back, I decided to do leg ext super setted with Hack squats.

Leg Ext. (did double strip on each tri set)

1st Tri set: 6/255 x 5/190 x 5/150 then immediately did 15/135
2nd Tri Set: 5/215 x 5/160 x 5/130 then immediately did 15/135 (quite the burn on BOTH!)

Didn?t do leg curls cause that seemed to aggravate low back

Calf press on leg press machine

12/405, 12/405, 12/495, 10/495


Seated Calf Raise
12/90, 12/90/ 10/90

Then finished with 15 min of HIIT Cardio on Cycle

Diet thru Fitday coming later.

[Husky Bob]

Today's Totals

30 Apr, 2007 (forgot this yesterday!)

Fitday: 2261 Cals, 191 Pro, 241 Car, 59 Fat


1 May, 2007

No workout today. Played doubles tonight. My legs are sore today!

Fitday: 2302 cals, 204 Pro, 234 Car, 61 Fat

[Husky Bob]

How about some food, too!

breakfast:
Cheerios with milk and a power bar
coffee as usual

mid morn:
pro powder in water

lunch:
deli turkey in pita bread
w/mustard and tomotoes

WORKOUT: Chest/Back/Traps today

Started with 10 lite cardio on cycle to warm up
(all lifting is after a couple warm up sets)

Bench press:
7/215, 7/215, 5/235, 7/185, then 2 more after Rest-Pause

Inc. Bench:
9/135, 7/155, 8/135

Dips w/BW (206lbs):
Reps: 9, 7, 4 more (negatives only)

Lat Pulldowns:
12/135, 10/135, 7/135, then drop to 6/105

Rev Grip Bent Over rows w/EZ bar:
12/75, 12/85, 10/85, 10/85

1 Arm DB Rows:
9/55s, 8/50s

Seated DB Shrugs:
12/55s, 10/55s, 10/55s

Finished off with HIIT Cardio on cycle, 15 min, then some stretching.

PW Drink:
Pro powder in water w/Gaspari creatine

Dinner:
Lean Pork loin
mashed potatoes
Diet coke
coffee as usual

Fitday so far: 1856 cals, 185 Pro, 158 Car, 54 Fat.

Probably have another protein meal in late evening.

One more thing: Scale today said 206 lbs! So I've lost a couple in two weeks. Next week I'm getting my BF % measured to see if there's a change from one month ago.

Bob

[Husky Bob]

5 May, 07

BIG DAY!!!!

Stephany's 1st Holy Communion and A1 Doubles Finals

My club, Willows Racquet, is the champion, having defeated a club called Northeast Tennis 3-2!! This is the first time since I've been captain of this new team, in our 6th year, that we've won the whole thing!!

Stephy's Communion went off without a hitch and we all had a grand time back our humble abode!

Food wise, it was NOT too clean, to say the least! What with a couple bloody marys and pizza after the match and then a couple of beers with deli sandwiches and cake, chips, etc., after the communion, it was pretty dirty. Let's call this my first official "cheat day" in a while and leave it at that! OK? LOL!

Fitday Totals: 3200 cal, 153 Pro, 283 Car, 110 Fat (and I wouldn't be surprised if it was really higher!)

6 May, 2007

(didn't sleep too well although I was tired, and got up at 430am! I better sleep tonight!)


Arm Day!

Breakfast (5am):
Coffee as usual (splenda and lt. Cream)
Two pieces of lite wheat toast w/PB
Power Bar
More coffee as usual

Late morn (about 930am):
Turkey on lite wheat with swiss and mustard
Skim milk

"lunch"/pre workout meal (1pm):
ran out of protein powder so I just mixed Gaspari Size-On creatine in skim milk
and ate a protein bar.

Went to GNC to pick up said ON Whey protein powder, more size-on, and glutamine before going to the gym.

Arm Workout

10 min on Stairmaster as warm up
Then the usual 3 light super sets of pushups off bench X hammer or cable pulldowns

Biceps

EZ curls: 12/65, 10/85, 8/85 X 2 Rest-Pause(RP) reps X 6 bent over rows, 8/85 plus 2 RP reps X 6 rows
10/65
Inc DB curls: 12/35s, 10/35s, 8/30s (+4 partial reps from bottom), 8/25 (+4 partial reps from top)

Hammer Rope curls: 12/75, 7/100 drop to 6/75

Triceps

Skull crushers w/EZ bar: 15/65, 12/75, 10/75 X 10/75 close grip presses, 8/75 X 10/75 CGP, 10/65 X 10/65 CGP

Bench Dips: 10/Body Weight (206), 10/BW + 45lb plate on lap


Finished with 15 min of HIIT on cycle and some stretching

PW drink: Pro powder in water w/Gaspari creatine.


Dinner:
Deli turkey, ham, cheese on wheat with mustard
Diet coke
Popcorn


Early evening:
Cottage cheese

Fitday Totals: 2521 cal, 207 Pro, 239 Car, 85 Fat

[mom24boys]

stopping in to read a bit..listen to chocochicky she knows her stuff! sounds like your on the right track or trying anyway. I agree the nutrition part is hard.

[Nikonguy]

Best wishes to Stephany, that is a big day in her life :)

Good work crushing the opposition...did you pop off a few poses after the winning set? :D

I hear you on the food issue, it's been a food orgy around here the last 3 nights, too many social events.

Nice arm day Bob! I'm moving to a 5 day/5 body-part split in about 3 weeks. Schools out and I won't mind being sore all the time, lol

Keep it up brother...keeping an eye on you too.

[Husky Bob]

stopping in to read a bit..listen to chocochicky she knows her stuff! sounds like your on the right track or trying anyway. I agree the nutrition part is hard.

100 calories here, 100 calories there, and before you know I'm over the limit!
Liftin' is the EZ part...

Thanks for poppin in. I'll return the favor

[Husky Bob]

Best wishes to Stephany, that is a big day in her life :)

Good work crushing the opposition...did you pop off a few poses after the winning set? :D

I hear you on the food issue, it's been a food orgy around here the last 3 nights, too many social events.

Nice arm day Bob! I'm moving to a 5 day/5 body-part split in about 3 weeks. Schools out and I won't mind being sore all the time, lol

Keep it up brother...keeping an eye on you too.

I'm the only one on the team that wears sleevelss shirts and my teamates sometimes joke around about it, but they also admit that I'm the only one "with the guns" to carry it off even though it's for the young guys!
And they did tell me to flex when the team pix was taken! LOL!

So what's your split gonna be like? You'll have all summer to tweak it and by the time you start overtraining, you'll be ready for a week off before going back to school!

[Daimozz]

we all need cheat days......weeks..... lol but as long as we are commited to exercising its all good....great work outs and pretty clean diet keep up the great work dude

[Husky Bob]

Nice of you to stop by! I checked out your space and you made great progress. I'd like to post some pix as soon as I get a decent "after" pix to compare to my horrid before pix!

You got an online journal going so I can cross check back and forth with you on? You're taller than I am but about the same weight (I'm currently at 206, down from 245) and my goal is to get to 190 lbs.

[Nikonguy]

So what's your split gonna be like? You'll have all summer to tweak it and by the time you start overtraining, you'll be ready for a week off before going back to school!

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've never spread it out like this but I'm currently allowing 2 full day of rest between body parts (chest for example) and I feel bigger each day. Any thoughts?

[Husky Bob]

Yesterday's Fitday Totals: 2388 cals, 238 Pro, 167 Car, 73 Fat


Today's Workout: Leg Day!

Started with 10 lite cardio

Warm up w/couple sets of leg presses and extensions.

Then decided to some Pre-Exhaustion today.


Leg Ext X Leg Presses:

12/195 X 10/495, 8/195 X 8/495,

6/195 drop to 8/165 X 5/495 drop to 7/405


Hack Squat: 9/225


Leg Curls:

10/120, 8/100 drop to 7/90, 10/100, 10/90


Calf Raises on Leg Press:

12/495, 10/495, 10/495, 10/405


Donkey Calf raises on machine:

12/315, 12/405, 10/405 drop to 8/315


Finished with Wrist curls behind back:

20/65, 15/65, 12/65, 12/65, 10/65 drop to 10/45


15 Cardio on Cycyle (non-HIIT, I was spent!)
and some stretching.


Today's Fitday Totals: 2275 cals, 215 Pro, 212 Car, 64 Fat

[Nikonguy]

Bob,

Awsome leg day, that would whip my a$$!

Thanks for your response re. my split. I may test drive it next week.

[Husky Bob]

I was away on a conference so didn't workout until yesterday. Couldn't make fitday entries every day, but still kept a fairly clean diet.

Fitday Totals

Fri, 5/11: 2286 cals, 192 Pro, 217 Car, 75 Fat

Sat, 5/12: 2061 cals, 250 Pro, 150 car, 51 Fat


Sat Workout

10 min lite cycle for warmup

Chest

Inc. Bench: 12/135, 12/155, 10/155, 9/135

Low Inc. DB Bench: 12/55s, 10/55s, 9/55s drop to 7/40s
(bench raised just 1 notch)

Back

Bent over Row w/rev grip EZ bar:
12/85, 12/85, 12/85, 10/85, 9/85

1 Arm DB Row: 10/50s, 9/50s

Hammer Pulldowns: 12/135, 12/155, 10/155, 10/135

Cable Pulldowns: 8/100 drop to 7/80

Bent over rear delt raise: 10/15s, 8/15s

Biceps

Seated DB Curl: 12/40s, 10/40s, 8/40s drop to 5/30s

Machine Preacher Curls: 10/45, 8/45

Standing Alt. Hammer Curls: 10/30s, 8/30s

15 min HIIT Cardio on cylce, then some stretching.

Progress in getting stronger has plateaued, I believe, for now. But since my main focus is losing fat/getting leaner, I am happy with a maintainence mindset for now.

Visually, I see a difference, which is backed up by the scale and changes in BF%. But it's maddeningly slow!! LOL!!

And HAPPY MOM'S DAY TO ALL CONCERNED (and I believe that's everyone!).

Bob

[Daimozz]

good stuff......... nice work on the diet.......... keep up the workouts!

[Nikonguy]

Lookin' strong there Bob-o. Sometimes I find putting off a workout to be helpful and I've been having to do that myself. I've enjoyed 4 days with no lifting or cardio and some favorite foods. Funny thing is feel bigger and leaner at the moment.... but that won't last. Back at it Monday! :)

[Nikonguy]

Helloooooooooo? Where'd Bobpal go? Update this puppy, I still got my eye on ya!

[Husky Bob]

Well, I'm glad someone does! LOL!!

I took it easy the last few days, but did do a nice cardio workout yesterday.

12 min lite on the cycle.

Some ab work

Then sprints around the back half of the indoor track.

then back on the cycle for 20 min of HIIT cardio

I'm resting my upper body and won't do any until mid next week. My shoulder/chest is a little tight, more from tennis than lifting I bet.

Later today I'm doing legs, though and will report on that.

Diet is pretty clean; keeping it close to 2200/day. Still at 205 lbs.

I figured during my upper body lull I would do more cardio. AND more cardio in general. Can't keep cutting cals.

Thanks for the input. Bob

How's your split going?

[Husky Bob]

Plus, today's diet so far:

breakfast:
coffee as usual (w/splenda, lt cream)
power bar
cottage cheese

mid-morn (Pre-wkt):
pro powder in water

WORKOUT

10 min on cycle to warm up

Leg Presses: 12/495, 10/495

(Then decided to add pre-exhaustion)

Leg Ext X Leg Presses

10/215 X 10/495
6/215 drop to 8/180 X 5/495 drop to 6/405 drop to 12/315

Note: I like drop/strip sets to increase intensity

Leg curls: 10/120, 8/120, 10/100, 10/100, 10/90

Donkey calf raises: 12/315, 12/405, 10/495, 10/495 drop to 8/405

Seated Calf Raises: 15/90, 15/90

PW: Pure Pro Protein drink
(couldn't go right home for usual so bought that at the gym)

Dinner: Tuna on white bread, cup of 1% milk

Going to the movies tonight to see 28 Weeks Later

I'll probably have a pro drink before leaving for movie

Then bring a pro bar to movie to have drung, along with pop corn and diet soda.

If that holds true, my Fitday Totals are:
1583 cals, 172 Pro, 147 Car, 34 Fat

Seems low, but that's what it came to!! Maybe I'll have some more cottage cheese before bed?

[Nikonguy]

How's your split going?

I have one more week of my 8 week, upper-lower split and then I will start the 5 day split. This week as been a jumble of schedue changes but if I do legs tomorrow I'll have made my "quota". Next Sunday is progress pic day so my crystal ball says there will be some "insurance" cadio this week. ;)

[Husky Bob]

Didn't lift on either day, but went for a 2 mile walk yesterday cuz I felt like such a slug!

Sun: 2931 cals, 199 Pro, 236 Car, 133 Fat

(and yes, that's high for me!)


So today, Mon, I thought I'd go low cal, low Carb:

1584 cals, 191 Pro, 110 Car, 43 Fat

The one thing I really have to work on increasing is the strength of my WILLPOWER!!!!

Bob

[Husky Bob]

Mostly cardio as I wanted to rest my torso. But did do biceps.

Started with 10 min on cycle as warmup.

Then after biceps warmup:

Machine (plate loaded) preacher curls:
10/45, 10/70, 8/70, 10/55

Seated DB curls:
7/45s, 5/45s drop to 7/35s, 10/35s

DB Hammer Curls:
9/45s drop to 6/35s, drop to 7/30s, one more set of 10/35s

Then did 20 min of HIIT cardio and some stretching.


Fitday Totals: 2461 cals, 174 Pro, 311 Car, 51 Fat

[Husky Bob]

Breakfast:
Wheaties w/fresh berries
Pro powder in water
coffee

mid morn:
power bar
skim milk
half wheat bagel, plain

lunch:
deli turkey and roast beef in pita bread w/mustard
diet coke

mid afternoon:
pro powder in water
one itty bitty choc. chip cookie (LOL!)

Dinner:
2 home made cheeseburgers w/L+T
popcorn
diet coke

Fitday Totals: 2278 cals, 170 Pro, 280 Car, 55 Fat

Off tomorrow and Fri (what a life/nice LOOONG weekend!)
Putting in new kitchen floor.

Leg workout tomorrow, too, BTW...

Bob

[Husky Bob]

I was busy putting in a new kitchen floor today, so I decided to switch my plans and do some running outside to get some sun and do my leg workout tomorrow instead. Plus, I wasn't sure I could do the running I did do after a leg workout!

Breakfast:
coffee, pro bar, cottage cheese (what a combo, huh?)

prepped and cleaned floor, put down leveling compound where it was needed. Tiling tomorrow.

mid morn:
left over cheeseburger (just the pattie/cheese w/mustard)

Running regimen:
Ran the HS stadium steps, 50 yards worth, weaving my way across as I moved up and down. Went as fast as I could going up! This took about 20 min and REALLY got my heart rate and breathing up vs my usual stationary bike HIIT Cardio!
I think doing this in the heat of the sun and NOT sipping water while doing this added to it for sure.

THEN did "Up and Back" sprints across the football field, sprinting one way and walking back. Repeat. Did that 7 times. Then some stretching.

Nice and sunny here in MA these next few days, so I'll also be able to improve on my off white color!

Lunch:
Corned beef on lite whole wheat.
cottage cheese, a handful of tortilla chips
diet coke

mid afternoon:
got the new "tuna in a pouch"! Had half that.

Dinner:
The other half of tuna in a pouch!
diet coke

BTW, I also drink water during the course of the day, shooting for 1 gal/day. So unless I said I drank coffee or diet coke, that's what I've been drinking the rest of the time.

Fitday Totals, so far, as of 630 pm:
1320 Cals, 136 Pro, 59 Car, 54 Fat

Will probably have another protein meal by 830.

[flywheel99]

how do you like the tuna pouch? have you tried the sweet/spicey tuna? i need to find that one and give it a try.

like your stadium bleecher work. i could have used that type of training for my last run. the finish was a huge hill, and it killed me.

keep it rolling!

[Husky Bob]

Tastes the same to me. Just got it for the convenience so I can take it to work and save a couple bucks a day in food. It adds up over the month and could go towards the gas, now over 3.00/gal!!!!!

MOFO, blood sucking Oil companies!!

[Husky Bob]

breakfast:
coffee, pro powder in water, banana

mid morn:
cottage cheese

lunch:
corned beef on one piece of whole wheat

mid afternoon:
egg beaters

dinner:
owed wife seafood for mom's day, so we took the kids for fried clams, etc.
I had some of those, plus scallops and a piece of fish. All fried, and YES! I know I'll burn in hell for it! LOL!
BUT, I didn't have any fries and drank diet coke, OK??!!

Workout (legs):

And yes, I actually went to work out abut 1 1/2 hours after THAT meal!

12 min lite cardio for warm up
Leg Press: 12/405, 12/495, 7/585, 10/495, 8/495, 10/405

Leg Curls: 10/120, 10/110, 12/100, 10/100, 10/90

My calves were sore from the running/sprints I did yesterday. Just did a couple cursory sets; nothing to speak of, so I'll get 'em next time.

Forearms:
Wrist Curls behind back: 20/65, 16/65, 15/65, 12/65, 10/65

Then did 12 more min of cardio, non-HIIT. Wasn't up for it.

So I guess I can't do a running/sprint day before legs or vice versa! Live and learn, but I wanted to get it in today anyway to see how I felt/responded. Now I know.

PW: pro powder in water with creatine

Oops! Almost forgot those M&Ms! Shame on me!

Think I'll have some cottage cheese before bed.

Fitday Totals: 2540 cals, 228 pro, 187 car, 92 fat

Bob

[Husky Bob]

Yesterday's Fitday Totals: 2013 cals, 205 Pro, 190 Car, 47 Fat

Off Day...
Saw "Bug" and "Pirates 3" last night on the Sneak & Peek. Both were very good. Bug was TOTALLY out there!

TODAY:

ala Flywheel99, I did some "yardio" this am, trimming the hedges and some trees. Cleaned out a gutter and cleaned the yard up. All without my shirt to work on my non-photoshopped tan (that would be Nikon Guy!). LOL!

Then went to the gym for some HIIT cardio on the cycle. A good 20 min and then some stretching.

And that helped work off the cheeseburgers and hotdog I had at my parent's home today! I doubled up on the cheeseburger to limit the bread content! Had a little mackerel, too. Ate cleanly otherwise.

Fitday Totals: 2385 cals, 184 Pro, 187 Car, 99 Fat

Bob

[Nikonguy]

YEA Yardio! It's about all I've done lately....but it works! :) If I had a bigger yard Id' get skinnier faster, lol

[Husky Bob]

Off day today.

Took the kids mini golfing and went for a 2 mile walk this evening.

Fitday Totals: 2212 Cals, 244 Pro, 182 Car, 54 Fat

Leg day tomorrow. May also do biceps. Rt shoulder/neck area feels a little better. But I plan on being cautious and listening to my body and take a fews days off from stressing that area.

Bob

[Husky Bob]

BTW, I weighed in at 203 lbs this am! Another 2 lb loss!

Leg Workout

12 min lite cycle cardio to warm up

Leg Presses: 12/495, 10/495, 5/585 drop to 5/495, 8/495, 7/495 drop to 8/405

Leg Curls: 12/120, 10/120, 10/110, 12/100, 10/100, 10/90

Calf Raise on leg press machine: 15/405, 12/495, 10/585, 9/495, 10/495, 10/405

Donkey Calf Raise: 12/405, 10/405, 10/405, 8/315 drop to 8/225

Forearms
Wrist curls behind back: 20/65, 20/65, 15/65, 12/65, 10/65, 12/45

Finished up with some ab crunches, and then 15 min HIIT cardio on bike.

Fitday Totals: 2591 cal, 199 Pro, 297 Car, 63 Fat

Mom's lasagna was the biggest contributor to that!

Was it worth it?
DEFINITELY!!!

Bob

[flywheel99]

lasagna, cheese burger, hot dog, fried seafood????

what's going on around here!!!

although, it does sound very good. i'll admit that.

nice workouts. keep it rollin yardio man!

[Husky Bob]

Hardly anyone says anything, and when one FINALLY does, they pick up on the bad stuff!! Go figure! LOL!

Let's call that my cheat days! OK?

Today I tried to go low carb...

Fitday Totals: 2162 cal, 226 pro, 106 car, 89 fat

I'm still keeping around 2200 cals total, no matter what.

And looking to keep the carbs under 150 for a while.

In case you haven't read anything else, I've lost another 2 lbs and now down to 203, with a goal of 190 lbs.

Also ran the HS stadium, 50 yards worth, and that took about 20 mins.

Thanks for stopping by!

Bob

[Husky Bob]

Non-lifting day today:

Fitday Totals: 2223 Cals, 201 pro, 138 car, 92 fat

Will make it a point to keep carbs under 150g for a while and total cals to 2200.

Not bad today...

Playing tennis and doing cardio tomorrow.

[Nikonguy]

Props on the weight loss bobpal! nice workout too (Mmmmmmm...lasagna :D)

[Glen Quagmire]

Thanks for your support, you keep it up too

[Husky Bob]

Thanks Glen and Nikon!

Just played about an hour of tennis today. Did 15 min on the rowing machine first as a warm up.

Fitday Totals: 2032 cals, 170 pro, 136 carbs, 87 fat.

more tennis tomorrow and running the stadium steps after.

[Husky Bob]

I've been eating pretty clean and lost another pound.

Fitday Totals

6/4: 2418 cals, 245 Pro, 154 carb, 63 fat

6/3: 2159 cals, 172 pro, 187 carb, 85 fat

6/2: 2139 cals, 178 pro, 181 carb, 79 fat


Today I did a light leg workout:

After a 10 min cycle to warmup, I did some plymetric box jumping and only doing 3 super sets of leg extensions X leg curls:

10/150 X 12/100, 10/180 X 10/100, 10/180 X 10/100

Then, because it was sunny out after raining for 3 days, I went to the HS and ran the stadium steps.

I played tennis last night and will play again tomorrow to get ready for a tourney this weekend.

That should be enough "off time" before I start in with upper body work again (to rest my neck/trap area).

Bob

[Husky Bob]

Today: 1899 cals, 211 Pro, 104 car 64 fat

This is to make up for yesterday since it was my daughter's 3rd birthday party and I HAD to have some cake and ice cream...

6/5: 2849 cals, 181 pro, 284 car, 117 fat.

Played singles and doubles tonight, so burned some quality calories as well.

[Nikonguy]

I've been eating pretty clean and lost another pound.

Bob

Good work dude! Keep poundin' those pounds! :D

[Husky Bob]

This is my first entry in a few days as my pc has been sick and I had to take it to the doctor!

Diet has been "fairly" clean, and I have lost another pound and am now at 200 lbs! Hopefully, the next time I make a report, it will start with a "1"!!

During last weekend's tennis tourney, I won my first two matches rather easily, but then lost in the semis 6-4, 4-6, 6-7! This guy had previously beaten the #1 seed, so I certainly had my chances. And right after that match, I went and ran the HS stadium steps. This time, ALL of THEM!! I think that and all that tennis got me down to 200.

Did a decent leg workout mid week. Ran ALL the stadium steps again today, in the sun. And my "off white" tan is coming along nicely, thankyou!

All for now. I will do an upper body workout (my first in almost 2 weeks) on Sun.

Bob

[Husky Bob]

Yesterday's Fitday Totals:

2254 cals, 177 pro, 218 car, 70 fat

Ran the stadium steps, ALL 100 yards worth, in the sun. Felt very good and invigorating.

============================

Today's Fitday Totals:

2367 190 pro, 261 car (gotta be lower!), 63 fat


Arm Workout:

12 min lite cardio on cycle to warm up

Close grip EZ curls: 12/55, 10/75, 10/75, 9/75

Reg grip EZ curls: 10/75, 10/75

DB curls: 9/40s, 8/40s, 10/30s, 8/30s

Hammer Curls: 8/40s, 10/30s

Overhead Cable Ext.: 12/100, 10/100, 10/100

Bench Dips (w/body weight): 12, 10, and 10 reps

Then I went and ran just half the stadium steps. Got some good sun again!

Happy Father's Day to all concerned!

Bob

[Nikonguy]

Awesome arm day Bob! Well done:)

[Husky Bob]

Today I ran the HS stadium steps, getting some sun in the process. Then gave blood.

Fitday Totals: 2163 cals, 163 pro, 220 car, 66 fat

[flywheel99]

Today I ran the HS stadium steps, getting some sun in the process. Then gave blood.

Fitday Totals: 2163 cals, 163 pro, 220 car, 66 fat

love the stadium steps running. i want to start doing this. nice change of pace. sweet!

i would have given blood first and then ran the steps in the hot sun. i'm always goofing up the order of my workouts (what should come first, last, etc.)

killer bicep workout, as well. good burn after all of that?

[Husky Bob]

Good burn from the lifting.

No burning from the running outside! I'm taking my time as I DO tend to burn.

[Husky Bob]

I finally did an upper body workout, but I'm still feeling soreness/pain when I do pressing movements. But I did find that the pec-deck worked well and Hammer Strength Decline presses caused no pain (vs barbell bench and DB presses). So I'm gonna stick with what doesn't hurt for now and "work around" it!

So I did 4 sets of each of those with fairly light weight (70 and 135 lbs respectively).

Then Back:

Hammer pulldowns: 12/135, 12/135, 10/135, 10/135
Machine Row: 12/70, 12/70, 10/70, 12/60

I stayed pretty light as I wanted to work back into this. However, I do feel weaker, but paradoxically look better, in the mirror anyway!

Biceps:
Seated DB curls: 12/40s, 10/40s, 10/40s, 10/30s
Machine preacher curls: 10/50, 10/50, 10/60

Triceps:
Overhead cable extensions: 10/100, 12/100, 7/150 drop to 7/120 drop to 5/90

Finished up with 15 HIIT cardio on cycle and some stretching.

[Husky Bob]

Diet, too!

I'm being strict today to make up for the chinese food I had at a birthday party last night!

Breakfast:
Pro powder in milk
coffee

mid morning:
power bar
another coffee

Decided to run the stadium steps berfore lifting as it was sunny out. I ran 75 yards worth and that took 30 minutes.

Had pro powder in water and peanut butter on one slice of low cal bread, about an hour before leaving.

Leg workout:

I was hungry so sipped on a pro drink while lifting.

Leg Press:
12/405, 10/495. 8/495, 10/405, 10/405

Leg Curls:
12/110, 10/110, 12/100, 10/100, 10/100

Calf press:
15/315, 12/405, 10/405, 10/405

Donkey Calf raise:
12/405, 10/405, 8/405 drop to 10/315

Then did wrist curls behind back and super setted those with leg raises off the side of a bench for abs.

20/65 + 20 raises, 15/65 + 15 raises, 15/65 + 15 raises, 12/65 + 15 raises, 10/65 + 15 raises, 12/45 + 10 raises

post w/o I had pro powder in water w/Gaspari Creatine

That's is so far today.

[flywheel99]

you had protein drink and coffee and then ran the steps? yikes! that would be a problem (burp) for me!

[Nikonguy]

WOW! way to go bobpal! :D

[Husky Bob]

6/26/07

Fitday Totals: 2167 Cals, 219 Pro, 126 Car, 81 Fat


6/27/07:

Busy day!

After work I first ran the HS stadium steps, about 70 yards worth in mild 95 degree, humid weather! Yikes! But I got some good sun, too!

THEN, I went to the gym for an upper body workout:

Chest:

pushups off end of bench; Reps: 10, 12, 15, 12, 10

Dips (BW of 200lb), Reps: 9, 8, 7

These movements don't irritate my sore shoulder for some reason.

Back:
Iso-lateral hammer pulldowns; 12/115, 12/135, 15/135, 12/135, 10/135

Machine Row: 10/150, 8/150, 10/125, 12/125

Biceps:
EZ curls: 10/85, 8/85, 8/85, 6/85 then 3 more after Rest-Pause

DB Hammer curls: 10/35, 10/35, 8/35


Triceps:
overhead cable ext.: 12/100, 12/150, 10/150, 10/120, 8/120 drop to 8/100

Then I played doubles tennis last night. So I think I burned a decent amount of calories overall!


Fitday Totals: 2234 cals, 162 Pro, 233 Car, 67 fat

[Husky Bob]

No workout or other strenuous activity today.

Today was GROW DAY!

Fitday Totals:
2272 cals, 236 pro, 109 car (now that's what I'm talkin' about!), 61 fat

[Husky Bob]

7/8/07

Upper Body workout:

Shoulder still sore so I stuck to Decline Hammer presses and dips for chest

Decline Hammer:
12/135, 10/225, 10/225, 8/225

Pec-Dec (tried two sets; it wasn't too painful):
12/70, 10/70

Dips (w/BW):
Reps of: 10, 8, 8

Hammer Pulldowns:
15/135, 12/135, 8/185, drop to 6/135, 10/155

Rev Grip EZ bar rows:
12/75, 12/75, 10/75, 10/75

Machine Rows (pulling elbows high to get upper back):
12/80, 10/80, 10/80

Cable Shrugs:
12/80, 12/100, 12/100, 10/100

Seated DB curls:
12/40, 10/40, 8/40 plus 3 half reps from top, 10/30 drop to 8/25

Machine Preacher culrs:
10/45, 10/45

Triceps
Bench Dips: 12/BW, 12/BW+45 plate, 15/BW+45 plate

Overhead cable ext.: 12/100, 8/150, 20/100, 15/100, 12/100

Then did 15 min HIIT cardio on cycle.

[Husky Bob]

7/8/07

Fitday: 2345 Cals, 240 Pro, 199 Car, 67 Fat


7/9/07

Fitday: 2237 Cals, 212 pro, 150 Car, 82 Fat


Note: No workout today, no cardio. Today was Grow-Day!

And still holding steady at 200 lbs. I will be getting my BF% taken by next week...

Bob

[Husky Bob]

7/11/07

Legs

Leg Press: 12/405, 12/495, 10/545, 9/495 drop to 10/405

Hack Squat: 10/225, 10/225

Leg Curls: 12/100, 10/120, 8/120, 8/100 drop to 6/80

Calf Press: 15/405, 12/405, 12/405, 10/405 (and did partials at the end of each set)

Donkey Calf Raise: 15/315, 12/315, 10/315 drop to 8/225


Forearms

standing wrist curls behind back: 20/65, 15/75, 12/75, 10/75 drop to 8/65

15 min of HIIT Cardio on Cycle, then some stretching.

Bob

[Husky Bob]

7/10/09

Ftiday: 1947 cals, 219 Pro, 162 car, 40 fat

I think I need to shoot for something like this, closer to 2000 cals, to lose some more weight.

Bob

[Nikonguy]

Good looking workouts there bobpal59. Judging from your Ht. and Wt. 2000 cals. should give you some loss. Do those figures factor in your workouts?

[Husky Bob]

Hi Nikon!

on Fitday, there are entries for activities that include daily stuff, cardio and weightlifting, tennis, etc. I put those in as well and I "assume" it puts in the average calories spent doing those and that is expressed in a pie chart as well.

But I personally DON'T subtract that from what I'm eating to get any kind of "net" amount.

Good Question!

[Nikonguy]

Hi Nikon!

on Fitday, there are entries for activities that include daily stuff, cardio and weightlifting, tennis, etc. I put those in as well and I "assume" it puts in the average calories spent doing those and that is expressed in a pie chart as well.

But I personally DON'T subtract that from what I'm eating to get any kind of "net" amount.

Good Question!

I use MyFoodDiary.com and input my workouts, cardio and any major work such as heavy duty landscaping. My cals. to achieve a 1-2lb. loss per week run between 2000 and 2700 depending on level of workouts.
Sounds like your numbers are good. ;)

[Husky Bob]

7/11/07

Fitday: 1997 cals, 208 Pro, 181, Car, 45 fat.

No lifting. Played doubles this evening. My legs are pretty sore from yesterday's lift session.

[Husky Bob]

7/12/07

Fitday Totals: 2509 cal, 203 pro, 255 car, 70 fat

(couldn't resist a second helping of mom's pasta!)


7/13/07

Back

Rev Grip Rows w/EZ bar: 12/65, 12/85, 10/85, 10/105

Hammer Isolateral Pulldowns: 12/135, 10/155, 10/135, 12/135

Machine Row: 12/80, 12/80, 10/65 (this last set I pulled my elbows higher back to hit my rear delts/mid back more)


Biceps

Seated DB curls: 10/45s, 8/45s, 10/35s, 10/35s plus 3 partials

Inc DB curls: 12/25, 12/25, 10/25, then stood up and did 3 more reps

Rev EZ bar culrs: 15/35, 15/35, 15/35

20 Min of HIIT Cardio on cycle and some stretching.

Fitday Totals: 2216 cals, 246 pro, 171 car, 56 fat

Bob

[Husky Bob]

7/14/07

Just abs and some cardio.

Went to the gym and did 10 min on the cycle to warm up.

Then did a series of regular crunches, leg raises off bench and rope crunches.

Then I went to the HS and ran the stadium steps in lovely 80 degree weather! Much better than when it's hazy, hot, and humid!
I did 75 yards worth and that took about 25 minutes.

Back and biceps are fairly sore from yesterday's workout.

Bob

[Husky Bob]

I ran one mile today!!!

I absolutely hate running flat and far! Too boring. But I like doing sprints and HIIT cardio on the cycle. This summer I have also been running the high school stadium steps 2 to 4 times a week to jack up the cardio and get some sun at the same time.

Well, today, heading for the stadium I asked myself "I wonder if I could run a mile?"

Haven't attempted it since I was a young man and the last time I even tried was when I thought I'd go for a jog ONCE around the track to warm up for a tennis match. I couldn't even finish that before I was sucking wind and had to walk the rest of the way around, back to the courts!

That was 3 years ago when I weighed about 240 or so.

So, with a quick sip of water at the half mile and 3/4 mile mark, it took me 10 min and 30 seconds! And I thought that was a pretty good time, too.

Is it??

Bob

Oh!

And then I ran a 1/3 of the stadium steps after that!

[Nikonguy]

WOOOOO HOOOOO Bobpal59! Congrats to ya! If I tried that I'd have to start 1 mile from the emergency room. :D

[Husky Bob]

That's pretty funny!

And thanks!
BTW, I started a separate thread specifically on this topic if you want to check out the replies. I guess my time was pretty good.

Got some good advice, too.

Bob

[Husky Bob]

7/16/07

Off day for some R, R & G (rest, relax, and GROW)!

My legs are pretty sore from the running I did and I wonder if that will also induce some growth?!

Fitday Totals: 1983 cal, 185 Pro, 217 Car, 37 Fat

Bob

[Husky Bob]

7/17/07

Fitday: 2626 cals, 195 Pro, 257 Car, 87 Fat


7/18/07


10 min cardio warmup, leg raises off bench, 3 sets of 12, for abs


Arm Workout

Biceps

Seated DB curls: 12/45, 10/45, 10/35, 12/35

Inc DB Curls: 12/30, 10/30, 10/30

Hammer DB Curls: 10/35, 10/45



Triceps

Overhead Cable Ext. (I used a rope this time which made it more difficult)
12/80, 12/100, 10/120, 10/100, 8/80, 10/60

Then 18 min HIIT cardio on cycle and some stretching.


Fitday: 2170 cals, 197 Pro, 214 Car, 53 Fat

Bob

[Husky Bob]

7/20/07

no workout.

2614 cals, 184 pro, 291 car, 76 fat


7/21/07

Had to work this am. Then went for 1/2 mile run before then running stadium (about 75 yds worth).

2258 cals, 188 pro, 198 car, 75 fat.


Also, had my BF% taken this past Wed. At a weight of 199 lbs my BF = 17.7%!!

This is down from 20.1% on May 7th when I weighed 205.

Bob

[Husky Bob]

7/22/07

Decided to do legs AND arms as I have a tennis tourney coming up this weekend and don't want to be too sore for that! Instead I will just run and play tennis to prep.


Legs

Leg Press: 12/315, 12/405, 12/495, 10/495, 7/495 drop to 8/405

Leg Curls: 12/90, 12/110, 10/110, 10/100

Calf Press: 12/405, 12/405, 10/405, 10/405

Seated Calf Raise: 15/90, 12/90



Arms


Seated DB Curls: 12/45, 10/45, 12/35, 10/35, 8/35, then stood up, grabbed the 25s and did 8 more reps.

Hammer DB Curls: 10/35, 10/35


Cable Ext: 12/100, 12/150, 10/150, 12/100

Overhead Cable Ext: 15/100


12 min of HIIT Cardio on cycle, then some stretching


Fitday Totals: 1968 cals, 171 Pro, 171 Car, 66 Fat

Bob