Orca's 1st ever cut

[orca]

Background ? I?ve been working out for the better part of 25 years and yes I should be a beast by now but have hampered by injuries on and off over the years and in the beginning I wasn?t truly working out the correct way. When I first started working out I was a skinny young lad and quickly went from 160 to about 190 with very little body fat. My workout partner at that time gave the nickname ?Orca? because he said I was getting big as a whale. Although I continued to workout on a over the next 15 years not much effort went into it and therefore there was not much gain in strength or size except for flab. Finally About 5 ? years ago I quit smoking, began to research and read anything and everything I could about lifting and getting bigger. I went from 205 to 245 in approximately 18 months while still maintaining the same body fat percentages, roughly between 18 ? 20%. At the beginning of last summer I hurt my neck and back and had to take approximately 6 weeks off. Just as I was getting back into it and then my house got badly flooded and my home workout area was in disarray. I finally was able to reclaim my garage and workout area back in December and was able began my workouts again but I am amazed at how out of shape and flabby I became in just six or seven months. I?ve never been into diet that much and have considered myself on a perpetual bulk, although I did try to eat fairly healthy for the most part, I still had a lot of bad habits and would eat a lot of crap as snacks usually out of boredom or habit. I would also drink wine on a daily basis?..I love my wine.

I?ve been reading this board for years and have been soaking up as much knowledge as possible and being inspired by everyone on this board I decided to actually go on a cut for the 1st time in my life.

Current goal is to cut from 250 to 225 loosing 2lbs a week. Cut began Feb 1 and was to go to May 1 and I?ll reevaluate new short term goal from there. Currently I?m sitting at 233 and have been stuck there for a few weeks but I believe I?m still loosing fat (waist and butt shrinking) and gaining some muscle back. Secondary goal is to work on my much ignored legs.

Workouts ? Generally I follow a 5 x 5 workout, but I will mix it up every once in a while 4 x 8 ? 12 or thrown in some drop sets etc. I use to do my weight workout in the evenings but changed to the morning for consistency and to avoid excuses not to do it. Weight workouts are done at home. Cardio is done at the local Y in the evenings and is generally done on the elliptical, varying weeks between intense (for me) to moderate.

Day 1 - Sunday
Tri?s and Bi?s
- French press
- pushdown
- Skull crushers
- kickbacks
- Concentration curl
- Preacher Curl
- Hammer curl
- Reverse curls
Walking lunges to hit legs again

Day 2
Back - early AM workout
- Bent over rows
- Lat pull downs
- Seated rows
- Behind the neck lat pull downs

PM Cardio ? 1 hour

Day 3
Shoulders - early AM workout
- Side raises
- Military press
- Upright rows
- Shrugs

Day 4
Chest - early AM workout
- Flat bench
- Fly?s
- Incline bench
- Pullovers

PM Cardio ? 1 hour

Day 5
Legs ?
- Squats
- Calf Raises ? 5 X 10
- SLDL
- Leg Extensions
- Leg Curls
- Walking Lunges

Day 6 and 7
Any missed workout
or
1 hour Cardio
or
Rest


Sample diet M-F
Meal 1
- Oatmeal ? hour prior to work out

Meal 2
- Creatine
- ? 2 ? scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 ? tbsp mixed with a liter of water, I drink ? the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal ? hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- Chicken or eggs
- Banana or granola bar

Meal 4
- Chicken/beef/pork
- salad
- Fruit ? apple, pears or grapes

Meal ? 5
- Yogurt
- Fruit - apple, pears or grapes or Granola Bar

Meal 6
- Chicken/beef/pork
- Veggies ? green beans, salad, tomatoes, etc.

Meal 7
- Yogurt or 3 eggs or Cottage Cheese


Saturday total cheat day

Sunday ? generally not as many meals but try to stick with-in the guideline. Also every Sunday is family get together and will generally drink wine.

[jtroster]

Welcome

[orca]

5:30 wake up and bowl of oatmeal

6 AM workout

Squats 5x5
SLDL 5x5
Calf raises 4 x 10
leg extansions 5x5
leg curls 5x5
walking lunges 4 sets of 10

[Original Poster]

Orca Welcome to Journaling in the over 35 section.
Good luck with your goals.

[orca]

good morning

yesterdays meals I stuck with the normal meal plan with no cheats.

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- Chicken 4 oz
- Banana

Meal 4
- Chicken 6 oz
- salad - mixed greens, carrots, tomato, cucumbers
- salad dressing - Newmans Lite Italian. dipping fork into.
- pear

Meal 5
- Yogurt
- Granola Bar

Meal 6
- Beef Stir Fry

Meal 7
- Yogurt
- fish oil

2 cups of coffee, 1 cup of decaf tea, gallon of water

I was going to do my makeup day on chest but I had issues sleeping again last night so this morning I just did a quick hit on the abs. I think I'll be skipping the yogurt prior to bedtime and sticking with cottage cheese or omlets.

ab workout
3 sets of 20 crunches

3 sets of 20 reverse crunches

3 sets fo 10 Russian twists

Although my legs are sore from yesterdays workout, tonight I'll be doing 1 hour cardio on the eliptical and weekly weigh in.

Tomorrows workout I'll be making up for Wednesdays missed chest day due to sleeping issues.

[orca]

Welcome


Orca Welcome to Journaling in the over 35 section.
Good luck with your goals.


thanks for stopping in and welcoming me. :) any and all input welcome because I love to learn, experiment and continually tweak what I'm doing.

[orca]

Saturdays's workout - makeup from Wednesday

Chest -
- Flat bench - 5x5
- Flys 5x5
- Incline bench 5x5
- Pullovers 5x5


Diet was not too bad for a cheat day although I did have a side car and a couple glasses of wine.

[orca]

Sundays workout

Normally do Bis and Tris but had to switch to back and Bis due to chest workout yesterday

Back -
- Bent over rows 5x5, increased today by 10 pounds
- Lat pull downs 5x5
- Seated rows 5x5, increased today by 10 pounds
- Behind the neck lat pull downs 5x5

Bi
- Concentration curl - 10 reps, 9 reps, 8 reps, 8 reps
- Preacher Curl - 10 reps, 9 reps, 9 reps, 8 reps
- Hammer curl - 10 reps, 9 reps, 9 reps, 8 reps
- Reverse curls - 10 reps, 9 reps, 8 reps, 8 reps

Arms were totally burning afterward

Normal diet, one less meal

[orca]

Mondays workout

Arms still hurt from the weekends workouts.

Tri's - 6:00 AM
- French press
- Pushdown
- Skull crushers
- Kickbacks

I'll be doing 1 hour cardio on the eliptical for my PM workout.

[exnihillo]

Welcome Orca...A little of topic but you are using the screen name my wife was planning on using..She was going to sign up after she gave birth in july...So now she is going to use a differernt version of the name...

Best wishes in your training..

Great job on the quitting smoking...

[orca]

Welcome Orca...A little of topic but you are using the screen name my wife was planning on using..She was going to sign up after she gave birth in july...So now she is going to use a differernt version of the name...

Best wishes in your training..

Great job on the quitting smoking...

sorry about that. i went through several different names that were already used and ended up with that old nickname.

Congrats on the little one.

[orca]

yesterdays diet

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- Chicken 4 oz
- Banana

Meal 4
- Chicken 6 oz
- salad - mixed greens, carrots, tomato, cucumbers, almonds
- salad dressing - Newmans Lite Balsamic Vinaigrette.

- Meal 5
- Yogurt
- Granola Bar

Meal 6
- Pork
- Salad

Meal 7
- 3 egg cheese omlet
- fish oil

3 cups of coffee, 1 cup of decaf tea, gallon of water

[orca]

Tuesadys A.M. workout

Shoulders
- Side raises 5 sets of 5 reps

- Military press 5 sets of 5 reps

- Upright rows 5 sets of 5 reps

- Shrugs 4 sets of 10 reps

[exnihillo]

sorry about that. i went through several different names that were already used and ended up with that old nickname.

Congrats on the little one.

Thanks..

[orca]

Tuesdays diet - not the best of days, too many meetings and issues at work

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- granola bar
- yogurt
- banana

Meal 4
- Pork tenderloin 6 oz
- salad - mixed greens, carrots, tomato, cucumbers, almonds
- salad dressing - Newmans Lite Balsamic Vinaigrette.

- Meal 5
- Yogurt
- Granola Bar

Meal 6 - quick eat on the run
- Spagetti

Meal 7
- 3 egg cheese omlet
- fish oil

2 cups of coffee, 1 cup of decaf tea, gallon of water

[orca]

Wednesday morning workout

Chest

- Flat bench 5 x 5 increasing weight by 10 pounds on set 2 and 3 and then decreasing back to start on 4 and 5

- flys 5 x 5

Db incline bench 4 sets 10, 9 , 8, 8

pull overs - 5 x 5

[orca]

Wedneesdays diet - normal weekday diet...lot's of chicken

1 hour of intense cardio for PM workout

[orca]

Thursday morning workout

- Leg day

Squats - 4 sets, reps 10, 9, 8, 8

SLDL - 4 sets, reps 10, 9, 8, 8

Leg extension - 4 sets, reps 8,8,8,8

Leg curls - 4 sets, 10, 10, 9, 8

walking lunges 5 sets with a 30 second rest in between

Will be doing a half hour walk either at lunch or in the evening

[orca]

Thursdayss diet - normal weekday diet...caved to having a few glasses of wine...bad day a work....

half hour walk at lunch!

Meal 1
- Oatmeal half hour prior to work out

Meal 2
- 2 and a half scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
- Oatmeal- half hour after workout
- Fish oil
- Glutamine
- Multi vitamin

Meal 3
- yogurt
- Banana

Meal 4
- Chicken 6 oz
- salad - mixed greens, carrots, tomato, cucumbers, almonds
- salad dressing - Newmans Lite Balsamic Vinaigrette.

- Meal 5
- Yogurt
- Granola Bar

Meal 6
- Steak
- Salad

Meal 7
- cottage cheese
- fish oil

3 cups of coffee, 1 cup of decaf tea, gallon of water

[orca]

Friday - no weight workout scheduled today or Saturday - I love Fridays, I get to sleep in an extra 45 minutes.

I will be doing 1 hour mild cardio after work (legs are sore from yesterdays leg workout) and I'm going to try to get in a walk at lunch.

Weigh-in day

[orca]

Friady's weigh-in down 2 pounds

Saturday workout

Tris and Bis
- French press 4 sets, 10, 10, 9, 8
- pushdown 5 sets of 5
- kickbacks 4 sets, 10, 10, 9, 8

- Concentration curl 4 sets, 10, 10, 9, 8
- Preacher Curl 4 sets, 10, 10, 9, 9
- Hammer curl 4 sets, 8,8,8,8

Diet was marginal - cheat day

[orca]

Sunday - total day off

[orca]

Mondays diet - back to fairly normal weekday diet. Meals 3 and 5 could have been better due to being rushed at work and eating on the go but overall not too bad.

Mondays workout - 1 hour cardio after work...felt great when finished!

[orca]

Tuesday -
Diet 100% on normal weekday diet

evening workout - Chest

Flat bench - 5 x 5 pyramid increasing by 10 lbs
flys - 5 sets of 5
incline bench 6 sets of 5
pullovers 5 sets of 5

[orca]

Wednesday -
Diet - not bad, could be better, needed to get more veggies.

No iron in morning...my butt was really dragging

Cardio 1 hr PM.

[orca]

Thursday -

Leg Day :D

Squats - warm up set and then 5 sets of 5 increasing by 10 pounds each set and last set dropping back 10 lbs.

Calf raises - 4 sets of 10

Leg extesions - 4 sets with reps of 10, 10, 9, 8

leg curls - 4 sets of 8 reps

walking lunges - 5 sets

[orca]

Saturdays workout

Tris and Bis
- French press 4 sets, reps 10, 10, 9, 8
- pushdown 4 sets of 8 reps
- kickbacks 4 sets, reps 10, 10, 10, 10

- Concentration curl 4 sets, reps 10, 10, 9, 8
- Preacher Curl 4 sets, reps 10, 10, 9, 9
- Hammer curl 4 sets, reps 10,9,8,8

Diet was marginal - cheat day

[orca]

Sunday was an off day - long walk in the morning

Monday A.M. workput

shoulders
- Side raises 4 sets, reps 8, 8, 8, 8

- Military press 4 sets, reps 10, 9, 8, 7

- Upright rows 4 sets, reps 10, 10, 9, 8

bummer this morning :mad: ....ran out of protein....getting diet back on track today :D

I'll be dong 1 hr cardio for PM workout

[orca]

Final weigh-in for 3 month goal - 20 pounds lost :D, weight @230. I be entering new goals today.

[Bob45]

Congrats on losing 20 pounds of fat!

[orca]

Tuesdays diet - normal weekday diet with a minor cheat in the evening....ice cream. Missed wieght training day due to work obligations. I'll hit chest on Friday.

Wednesday morning AM workout

Back day

Bent over rows - 4 sets, reps 10, 10, 10, 10

Lat pull downs 4 sets, reps 10, 10, 10, 10

seated rows - 4 sets, reps 10, 10, 10, 10

behind the neck lat pulls 4 sets, reps 10, 10, 10, 10

increase all weight so that I get to 10, 10, 9, 8


PM workout - 1 hour cardio

[orca]

Congrats on losing 20 pounds of fat!

thanks...it's slow but it's coming off. any and all feedback welcome!

[orca]

Wednesday Cardio - 2 mile walk at lunch, 1 hour of intense cardio afterwork and the another mile walk with the wife, son and dog.




New 8 week goal - ? 220 in eight weeks (7/1) which will be 1.25 pounds a week.


Continue to work 1 body part a day but change up from 5x5 program, to a 4 sets of 8-12 reps program, incorporating a 5x5 occasionally to change things up.

Legs will stay at 5x5 for Squats and DL to continue to build strength and size.


Cardio, 3 times a week incorporating walks at lunch when possible now that the weather is finally getting better.


I?m going to keep the diet relatively close to what I?m doing today but trying to cut down on the cheats on the weekend. I'll re-evaluate throughout the next 8 weeks.




This evenings workout will be leg day.

[Nikonguy]

Man you are bustin' ass! Props on the fat loss.

[justtryn]

Man you are bustin' ass! Props on the fat loss.

I'll second that - good job, Orca!

[orca]

Man you are bustin' ass! Props on the fat loss.


I'll second that - good job, Orca!

Thanks guys..:D...there are so many inspirational people here, reading their journals and seeing their pictures....it's amazing. Keeps me humble and wanting to keep it going! Also posting here in my journal for everyone to see helps keep me focused and on track.

[orca]

Thursday - diet good

Leg Day

Squats - warm up set and then 5 sets of 5 increasing by 10 pounds each set and last set dropping back 10 lbs.

Calf raises - 4 sets of 15

Leg extesions - 4 sets of 10 reps

leg curls - 4 sets of 10 reps

SLDL - 4 set of 8 reps

walking lunges - 4 sets of 20 steps

[orca]

Saturdays workout

Chest

- Flat bench 5 x 5 increasing weight by 10 pounds on sets 2 and 3 and then decreasing back to start on set 4 and 5

- flys - 4 sets, reps 10, 10, 10 10

- Db incline bench 4 sets 10, 10, 10, 10

- pull overs 4 sets, reps 10, 10, 10, 10


Sundays workout

Bis

- Concentration curl 4 sets, reps 10, 10, 10, 9

- Preacher Curl 4 sets, reps 10, 10, 10, 9

- Hammer curl 4 sets, reps 10, 10, 10, 9

- reverse curls 4 sets, reps 10, 10 ,10, 10


Mondays AM workout

Shoulders

- Side raises 4 sets, reps 10, 9, 8, 7

- Military press 4 sets, reps 10, 10, 7, 7

- Upright rows 4 sets, reps 10, 10, 10, 9

[Daimozz]

grats on ur progress so far......feels great to loose that fat don't it...... gratz keep it up:D

[orca]

grats on ur progress so far......feels great to loose that fat don't it...... gratz keep it up:D

Sure does feel good. :D Thanks for stopping in and commenting. I always wanted to lift just to get bigger and thought I was in pretty decent shape, How wrong was I. I could never keep it going. After 4 or 5 months, I'd loose interest, get hurt, too busy...you know all the excuses. Then I'd come back after a couple months and end up virtually starting over and thinking why did I quit because I really love this stuff. I've still got a ways to go and hopefully this time I can keep it going. There are a lot of great inspirational people here.

[orca]

Monday Cardio

2 mile walk at lunch

1 hour cardio on the elliptical.

bummed out last night :( .....somehow after the 1st weekend of not having any alcohol and I was eating better than normal for my weekend food, doing tons of yardwork and I went hiking on Sunday....I managed to gain 2 pounds.

[Hibiscus09]

Monday Cardio

2 mile walk at lunch

1 hour cardio on the elliptical.

bummed out last night :( .....somehow after the 1st weekend of not having any alcohol and I was eating better than normal for my weekend food, doing tons of yardwork and I went hiking on Sunday....I managed to gain 2 pounds.

Awww, that could be anything. Sometimes when I do a lot of exercise, I do the same. Especially, when I do leg workouts. I always wondered if there was some swelling due to the damage I inflicted on my tissues. I'm sure it's water weight. Perhaps the hiking just gave your legs a great workout!

Anyway, great job on the fat loss! Nice workouts. I hope you make your 8 week goal -- I'm sure you will!

[Nikonguy]

Monday Cardio

2 mile walk at lunch

1 hour cardio on the elliptical.

bummed out last night :( .....somehow after the 1st weekend of not having any alcohol and I was eating better than normal for my weekend food, doing tons of yardwork and I went hiking on Sunday....I managed to gain 2 pounds.

I feel your pain man, I seem to have hit a wall at the moment myself. :(

[orca]

Awww, that could be anything. Sometimes when I do a lot of exercise, I do the same. Especially, when I do leg workouts. I always wondered if there was some swelling due to the damage I inflicted on my tissues. I'm sure it's water weight. Perhaps the hiking just gave your legs a great workout!

Anyway, great job on the fat loss! Nice workouts. I hope you make your 8 week goal -- I'm sure you will!

Nope....my experiment is over...I'm going back to drinking my wine on the weekend...lol :D

Thanks for stopping by, I appreciate the words of encouragement. :D Any advice is always welcome.

[orca]

I feel your pain man, I seem to have hit a wall at the moment myself. :(

Keep chipping away at it and maybe change things up a little...that wall will fall.

[FatherOfThree]

Wow, just catching up on your journal and you are doing great! Burning fat, taming the alcohol, etc. Keep going!

[Daimozz]

never give up never surrender....... and cause damn weightlifting is just too damn much fun......don't be over consumed by failures.......failulres are truly the path to continued success......for if we fail and get back up again......we know what we did wrong and can continue to correct and improve......and then share those with everyone else:)

[orca]

Wow, just catching up on your journal and you are doing great! Burning fat, taming the alcohol, etc. Keep going!

Hey F3, Thanks for stopping by and for the words of encouragement...I wouldn't say I've tamed it....I enjoy a good wine or beer on the weekends. :D


never give up never surrender....... and cause damn weightlifting is just too damn much fun......don't be over consumed by failures.......failulres are truly the path to continued success......for if we fail and get back up again......we know what we did wrong and can continue to correct and improve......and then share those with everyone else:)

Daimozz, Amen Bro! I love to workout, talk about working out, talk to others about working out......As Hibby said, it's probably just water weight but I was hoping to see the scales under 230 last night. Oh well, next week!

[user464444132bbg]

Final weigh-in for 3 month goal - 20 pounds lost :D, weight @230. I be entering new goals today.

Hi Orca! Thanks for visiting my journal! Great job on the 20# loss, you have done awesome since February! Keep it up!

[orca]

Tuesday -

Diet normal weekly diet

2 mile walk at lunch

PM workout
Tris
- French press - 4 sets, reps 10, 10, 10, 10
need to increase weight next week

- skull crushers - 4 sets, reps 10, 10, 10, 10
need to increase weight next week

- pushdown - 4 sets, reps 10, 9, 8, 7

- kickbacks 4 sets, reps 10, 10, 10, 10
need to increase weight next week

1 1/2 mile walk in the evening

[orca]

Hi Orca! Thanks for visiting my journal! Great job on the 20# loss, you have done awesome since February! Keep it up!

FF - thanks for stopping by and for the work of encouragement.

[pastorgbc]

Hey Orca,

I enjoyed looking through your journal. Keep up the good work.

I noticed you are from Mentor. One of my very best friends in the whole world is from Mentor. We met in the Navy 28 years ago and have been close ever since.

Ray

[orca]

Hey Orca,

I enjoyed looking through your journal. Keep up the good work.

I noticed you are from Mentor. One of my very best friends in the whole world is from Mentor. We met in the Navy 28 years ago and have been close ever since.

Ray

Ray,

thanks for stopping by and checking out my journal. I'm originally from the burbs of the Washington DC area and moved up here to the Cleveland area after meeting my better half in the early 90's. It's a great area here but I do miss the Baltimore/Washington area.

Kevin

[orca]

Wednesday workout - 2 mile walk at lunch and 1 hour cardio on the elliptical after work.

diet - nothing out of the ordinary...I need to figure out what will suppress my hunger after doing cardio. I could just eat and eat and eat. :confused:

After Mondays letdown I decided to weigh in again (I was feeling skinny).....I finally broke the 230 mark....weighed in at 228. :D

[Daimozz]

if u find out let me know:|

[orca]

if u find out let me know:|

I sure will! It kind of defeats the purpose of the cardio, if all I do is come home and pig out.

Thursdays diet....fairly normal day.....did a little cheating in the evening but not horrible....

Workouts
2 mile walk at lunch.

Got stuck at work late....by the time I got home I was tired....more mentally than physically, so I postponed leg workout until today...cut the grass instead...wow was it ever long.

someone just brought in a few dozen donuts and they are sitting right outside my office....they look pretty gross....good thing they are not Krispy Kremes :D


Happy Friday :)

[orca]

Saturdays workout

cutting grass, weeding gardens and chopping wood


Sundays workout

Back

- Bent over rows 4 sets, reps 10, 10, 10, 10

- Lat pull downs 4 sets, reps 10, 10, 10, 10

- Seated rows 4 sets, reps 10, 10, 10, 10

- Behind the neck lat pulls 4 sets, reps 10, 10 ,10, 10

40 minute walk in the evening


Mondays AM workout

Shoulders

- Side raises 4 sets, reps 10, 10, 9, 8

- Military press 4 sets, reps 10, 10, 9, 8

- Upright rows 4 sets, reps 10, 10, 10, 9

- behind the back shrugs 4 sets, reps 10, 10, 10, 10

[Daimozz]

ohhhhh yuuuuuck yard work out!!!!!! hehe thats stuff is hard...... ick gratz u did it.......and great workout man!

[orca]

I agree....I don't really care for the yard work....Kicks my butt though. :D


Cardio today
40 minute walk at lunch.....this is getting really tough...part of my walk is along 5 holes of a really nice golf course....makes it tough to go back in to work. ;)

I'll be hitting the elliptical tonight for 1 hour.

[orca]

Tuesday AM workout

Tri's
- French press - 75 second rest
4 sets, reps 10, 10, 9, 8

- skull crushers - 75 second rest
4 sets, reps 10, 10, 9, 8

- pushdown - 75 second rest
4 sets, reps 10, 9, 8, 7

- kickbacks - 75 second rest
4 sets, reps 10, 10, 9, 8

[user464444132bbg]

Hi Orca! Great going with your workouts and eats! The diet is the hardest part but once you have it down its a piece of cake! :)

[Hibiscus09]

Cardio today
40 minute walk at lunch.....this is getting really tough...part of my walk is along 5 holes of a really nice golf course....makes it tough to go back in to work. ;)


Ummm, that would definitely do me in and I'd be tempted to play hooky. :)

Nice job on the workouts and cardio, Orca!

[Daimozz]

awesome workout!!! keep it rockin man!!!!

[orca]

Hi Orca! Great going with your workouts and eats! The diet is the hardest part but once you have it down its a piece of cake! :)

piece of cake...where's a peice of cake?....I love cake and cookies and... :D FitnessFreak thanks for stopping in and for the kind words. :)


Ummm, that would definitely do me in and I'd be tempted to play hooky.

Nice job on the workouts and cardio, Orca!

tell me about it....Once the weather gets nice up here in N.E. Ohio, I'm tempted every morning to play hooky and get a round in! ;) The sad part is I haven't even swung a club yet this season. Thanks for visiting Hibby and for your support and encouragement. :)


awesome workout!!! keep it rockin man!!!!

thanks dude, you keep rockin too! :D

[orca]

Wednesday AM workout

Bi's

- concentration curls - 75 second rest between sets
4 sets, reps 10, 10, 10 ,10

- preacher curls - 75 second rest between sets
4 sets, reps 10, 10, 9 , 9

- hammer curls - 75 second rest between sets
4 sets, reps 10, 10, 10 , 10

- reverse curls - 75 second rest between sets
4 sets, reps 10, 10, 10 , 10

need to up all weights next week. :D

[Hibiscus09]

Great job on the workout!!

Now, that is sinful about the golfing. I know your weather is pretty enough by now, so get out there and play a round!! :p

Happy Wednesday!

[orca]

Great job on the workout!!

Now, that is sinful about the golfing. I know your weather is pretty enough by now, so get out there and play a round!! :p

Happy Wednesday!

It is a sin?..I have to go to the golf confessional every day and ask for forgiveness?.I?ve got a couple more weeks of hell here at work and then?? :D

Happy Hump Day!

[orca]

Wednesdays Cardio

40 minute walk at lunch

1 hour elliptical after work

abs
swiss ball crunches 2 x 20
reverse crunches - 2 x 20
side crunches - 2 x 20
Russian twists - 2 x 20

[user464444132bbg]

I guess I shouldn't have mentioned cake, huh? LMAO! :)

Where abouts are you in North East Ohio? I live in NE Ohio too. I'm about 20 miles west of Cleveland.

[orca]

I guess I shouldn't have mentioned cake, huh? LMAO! :)

Where abouts are you in North East Ohio? I live in NE Ohio too. I'm about 20 miles west of Cleveland.

I'm from mentor, which is about 15 miles east of Cleveland. I grew up in the Baltimore/Washington area and move up here about 13 years ago.

[Daimozz]

nice ab cardio day......... lotsa ab stuff..... abs of steel huh?

[orca]

nice ab cardio day......... lotsa ab stuff..... abs of steel huh?

somewhere under there, maybe!


Thursday workout was missed! Got home late from work and had to head straight out to a ball game.

Diet sucked - Home made chcolate chip cookies :eek: Yum! :D In the suite at the ball game, downed a couple dogs, a few beers, some chips.... :)

Leg night tonight! :)

[Hibiscus09]

Yum! Don't tempt me into baking cookies!! :p

Happy Friday, Orca!!

[scienceteacher]

A bad day of golf is better than a great day at work!

Nice work in here!

[FatherOfThree]

Home made chcolate chip cookies :eek: Yum! :D In the suite at the ball game, downed a couple dogs, a few beers, some chips.... :)


For a second there I thought I was reading my own journal! lol ;)

[orca]

Yum! Don't tempt me into baking cookies!! :p

Happy Friday, Orca!!

It got pretty ugly! I was such a pig.


A bad day of golf is better than a great day at work!

Nice work in here!

I always have a bad day at golf.....but I still love it.


For a second there I thought I was reading my own journal! lol ;)

this isn't your journal?

[user464444132bbg]

somewhere under there, maybe!


Thursday workout was missed! Got home late from work and had to head straight out to a ball game.

Diet sucked - Home made chcolate chip cookies :eek: Yum! :D In the suite at the ball game, downed a couple dogs, a few beers, some chips.... :)

Leg night tonight! :)


Cookies are my biggest downfall. OMG. Once I start, I can't stop. Same with M&M's. Bad, bad bad!!! :)

Hope you have a great weekend, Orca!

[orca]

Friday afternoon - 40 minute walk

Friday night....took another night off. Cut the grass did a little gardening.

Saturday

Legs

Squats 90 second rest between sets
warm up set
5x5 increasing weight 15 pounds per set, 5th = 4th set

calf raises 60 second rest between sets
4 sets, 15 reps

leg extensiona 75 second rest between sets
4 sets, 10 reps

leg curls 75 second rest between sets
4 sets, 10 reps

sldl 75 second rest between sets
4 sets, 10 reps

walking lunges 40 second rest between sets
4 sets, 20 steps

legs are toast

[user464444132bbg]

Great workout, Orca! I hate leg work!

[orca]

Great workout, Orca! I hate leg work!


I hate working legs too, but I've negelected them for too long its embarrising.

Ok Sundays workout!
Chest

flat barbell bench 90 second rest
warmup set
5 set of 5 increading by 20 pounds on sets 2 and 3 nad then decreasing on sets 4 and 5

flys - 75 second rest
4 set, reps 10, 10 , 10, 10

db incline bench - 75 second rest
4 set, reps 10, 10 , 10, 8

pullovers - 75 second rest
4 set, reps 10, 10 , 9, 8

2 mile walk

[ChocoChick]

Hey, I like it in here -- lots of cookie talk! :)

[orca]

Hey, I like it in here -- lots of cookie talk! :)

Thanks for stopping by CG. :) All comments and suggestions much appreciated.

[FatherOfThree]

Good hard work outs!

Now, did someone mention cookies? :D

[Nikonguy]

WOW! on the leg workout.....I'll take 4 dz. oatmeal-rasin :D

[jocularric]

Hey, I like it in here -- lots of cookie talk! :)
Alas I didst come to see of what revelries be here. Indeed and forsooth I was nay not disappointed. But now me be afeared. Verily, a pining for such damnable sweets doth I now have. Fie and fie again!

[orca]

Good hard work outs!

Now, did someone mention cookies? :D

cookies, dogs and beer! Lol. Thanks on the workouts!


WOW! on the leg workout.....I'll take 4 dz. oatmeal-rasin :D

Are they healthier?


Alas I didst come to see of what revelries be here. Indeed and forsooth I was nay not disappointed. But now me be afeared. Verily, a pining for such damnable sweets doth I now have. Fie and fie again!


Huh! Jk. thanks for stopping in!

[orca]

Monday AM workout

Shoulders

Lat raises 75 second rest between sets
4 sets reps 10, 10, 10, 8

Arnold presses 75 second rest between sets
4 sets reps 10, 10, 9, 7

Uprigth rows 75 second rest between sets
4 sets reps 10, 10, 9, 10

Behind the back shrugs 60 second rest between sets
4 sets reps 10, 10, 10, 10

[ChocoChick]

Orca, you might want to change the order of your exercises. Bring the presses to the top, the the upright rows and then the lat raises. You might be able to do more on the presses this way. Just a thought.

[orca]

Orca, you might want to change the order of your exercises. Bring the presses to the top, the the upright rows and then the lat raises. You might be able to do more on the presses this way. Just a thought.

thanks, I'll try that! :) I was doing Ok until the third set and then I felt something cramp in my neck. :( It's starting to stiffen up now and really hurts to turn my neck.

Thanks for the critique! :D

[ChocoChick]

Ouch. Hope it's ok.

[orca]

Thanks, I'm doing better now...I've been stretching all morning. I've always had problems with this and you'd think after all these years I'd learn to warm up better.

[user464444132bbg]

Ouch is right. I get this quite often. Its usually right near my shoulder blade area and it hurts like hell. I take a tennis ball and put it on the spot that hurts and up against my couch and roll it around. I look stupid doing it but it sure feels good and it loosens up the muscle well.

Hope it gets better!

[orca]

thanks for the tip :) ...I get them quite frequently....feels like a little knot under the shoulder blade!

[user464444132bbg]

thanks for the tip :) ...I get them quite frequently....feels like a little knot under the shoulder blade!

Yep, that's exactly how it feels on me too. Hurts like hell.

[mom24boys]

hey orca...thanks for stopping by my journal...looks like your on a roll.

[FatherOfThree]

Good WO, I hope your neck feels better soon.

[Daimozz]

Thanks, I'm doing better now...I've been stretching all morning. I've always had problems with this and you'd think after all these years I'd learn to warm up better.

i am just learning to warm up........ i moved so slowly up in weights for so long......it never was important...now i am startin to use some heavier weights and i need to....... kinda a change.....its nice;)

[ChocoChick]

I'm good about warming up but not so good about stretching afterwards. :o

[orca]

i am just learning to warm up........ i moved so slowly up in weights for so long......it never was important...now i am startin to use some heavier weights and i need to....... kinda a change.....its nice;)


I'm good about warming up but not so good about stretching afterwards. :o

I'm ususally good about warming up too...I just never seem to be able to get my shoulders completely loose....and I'm not good about streching either.

[orca]

Mondays cardio

40 minute walk at lunch

1 hour on the elliptical, moderate tempo....legs were still toast from Saturday.


Tuesday AM workout

bi's

Concentration curl 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Preacher curl 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Hammer curl 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Reverse curl 75 second rest between sets
4 sets, reps 10, 10, 10, 10

I need to up the weights on each exercise next week since I compelete all 10 on each set. :D

[orca]

hey orca...thanks for stopping by my journal...looks like your on a roll.

mom, thank you for stopping by....any advise is always welcome. :)


Good WO, I hope your neck feels better soon.

thank you, I did a lot of streching yesterday, feels pretty good this morning.

[Nikonguy]

Sweet bicep workout! I had to print that one out. :)

[user464444132bbg]

Yep, nice bicep work. I want to print that routine out also. Looks like a toasty workout! :)

[IronIc]

I third on that workout! I am looking for new routines in a few weeks. That one is sweet! :)

~I

[orca]

Sweet bicep workout! I had to print that one out. :)


Yep, nice bicep work. I want to print that routine out also. Looks like a toasty workout! :)


I third on that workout! I am looking for new routines in a few weeks. That one is sweet! :)

~I

Thanks guys, I appreciate the comments. I really like this routine, although it's about time for me to change it up a little.

[orca]

Sample diet - please critique

Meal 1 - if working out in the AM.
- Oatmeal half hour prior to work out

Meal - PWO meal
- 2 scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.

Meal 2
- Protein shake if not working out, I know I should switch this to eggs or something better
- Oatmeal
- Fish oil
- Multi vitamin

Meal 3
- Chicken or eggs
- Banana/other fruit or granola

Meal 4
- Chicken/beef/pork, usually left over from the night before
- Salad with Lite Balsamic dressing
- Fruit - apple, pears or grapes

Meal 5
- Yogurt
- Fruit - apple, pears or grapes or Granola Bar
- Oatmeal - if PM weight workout scheduled.

PWO meal if applicable

Meal 6
- Chicken/steak/pork roast/pork chops etc, I'm not big on the seafood stuff
- Veggies - green beans, salad, tomatoes, etc.

Meal 7
- 3 egg omelet w/peppers and low fat cheese
or Cottage Cheese with fresh fruit
- fish oil

Usually I drink about a gallon of water a day, 2 cups of coffee and an occasional cup of tea.

[Daimozz]

looks like a decent meal program tho i am not sure about the calorie content......and where ur protein load is.....etc....have u thought of brown rice or sweet yams instead of all the oatmeal ur eating?......good stuff
ps i am aslo going to use ur suggest splitting of rest days in my 4 day split thanx

[MacGyverDel]

Thanks, I'm doing better now...I've been stretching all morning. I've always had problems with this and you'd think after all these years I'd learn to warm up better.

I'm working on my warming up which isn't always good and with a lame one yesterday felt a lower back tingle on my 1st set of deads I didn't like and decided to skip that exercise this time. Did get some extra trap work in though.

Nutrition layout looks good. :)

[user464444132bbg]

Orca, what's in the oatmeal for your first Meal? Do you put protein powder in it? If not, you should. Other than that, everything else looks pretty good.


Sample diet - please critique

Meal 1 - if working out in the AM.
- Oatmeal half hour prior to work out

Meal - PWO meal
- 2 scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.

Meal 2
- Protein shake if not working out, I know I should switch this to eggs or something better
- Oatmeal
- Fish oil
- Multi vitamin

Meal 3
- Chicken or eggs
- Banana/other fruit or granola

Meal 4
- Chicken/beef/pork, usually left over from the night before
- Salad with Lite Balsamic dressing
- Fruit - apple, pears or grapes

Meal 5
- Yogurt
- Fruit - apple, pears or grapes or Granola Bar
- Oatmeal - if PM weight workout scheduled.

PWO meal if applicable

Meal 6
- Chicken/steak/pork roast/pork chops etc, I'm not big on the seafood stuff
- Veggies - green beans, salad, tomatoes, etc.

Meal 7
- 3 egg omelet w/peppers and low fat cheese
or Cottage Cheese with fresh fruit
- fish oil

Usually I drink about a gallon of water a day, 2 cups of coffee and an occasional cup of tea.

[orca]

Wednesday workout

Bad night sleeping...woke up this morning just not all with it.

Tris

Skull crushers 75 second rest between sets
4 sets, reps 10, 10, 10, 10

French press 75 second rest between sets
4 sets, reps 10, 10, 10, 10

tricep pushdown 75 second rest between sets
4 sets, reps 10, 10, 9, 9

tricep kickback 75 second rest between sets
4 sets, reps 10, 10, 10, 10

not one of my better workouts

[orca]

looks like a decent meal program tho i am not sure about the calorie content......and where ur protein load is.....etc....have u thought of brown rice or sweet yams instead of all the oatmeal ur eating?......good stuff
ps i am aslo going to use ur suggest splitting of rest days in my 4 day split thanx

I try to split my protein throughout the day, trying to consume my body weight in protein and consume about 55 grams immediately after my workout. which is about 230 grams or 920 calories. I try to keep my protein fairly consistent and will vary the carbs and fats from day to day.

I wish I liked brown rice, that's one I haven't acquired the taste for yet. I do love yams and eat them for dinner or ww pasta, but I've tried to cut them out later in the day while I'm cutting. I love oatmeal and it really seems to do well for me when working out. I feel a nice energy boost. I'll try to add the yams to my afternoon meal.

Do you eat yams prior to working out and do they give you a boost?

thanks for the input.


I'm working on my warming up which isn't always good and with a lame one yesterday felt a lower back tingle on my 1st set of deads I didn't like and decided to skip that exercise this time. Did get some extra trap work in though.

Nutrition layout looks good. :)

thanks. any good warm ups you know of for the shoulders? Right now I use light weights and do a little stretching.


Orca, what's in the oatmeal for your first Meal? Do you put protein powder in it? If not, you should. Other than that, everything else looks pretty good.

Sometimes I'll have a scoop as a drink. This is a good idea. What flavor do you add? Right now all I have is the ON double chocolate :D ...yum!!! I love chocolate but chocolate and oatmeal? :eek:

thanks foe the input guys!

[Daimozz]

i eat yams after my workouts.....but not really for workouts....just something different then rice....ya rice is kinda bland...... i used unsweetened applesauce to spice it up but no i am on a no sugar diet so i am using something called stevia extract.....works wonders especially if u like liquorice.....my yams are over cooked tho..kinda soggy lol....ick........i cook a bunch at a time....and i was thinkin about adding in some whey protein to my meals........good idea.......

[user464444132bbg]

Sometimes I'll have a scoop as a drink. This is a good idea. What flavor do you add? Right now all I have is the ON double chocolate :D ...yum!!! I love chocolate but chocolate and oatmeal? :eek:

thanks foe the input guys!

I use this:

http://www.fitfuel.com/advanced_search_result.php?keywords=lean+dessert&x=8&y=6

and I have tried each flavor in oatmeal (even the chocolate) and each one of them is excellent. Try the ON chocolate in it, you may like it.

[orca]

I use this:

http://www.fitfuel.com/advanced_search_result.php?keywords=lean+dessert&x=8&y=6

and I have tried each flavor in oatmeal (even the chocolate) and each one of them is excellent. Try the ON chocolate in it, you may like it.

thanks for the link FF, I'll check it out! :)

[orca]

Wednesday pm workout

cardio - 1 hour moderate on the elliptical

abs
crunches 2x20
side crunches - 2x20 per side
reverse crunches - 2x20

[user464444132bbg]

Great a.m. workout, Orca! Hope you have a great day! :)

[FatherOfThree]

Wednesday pm workout

cardio - 1 hour moderate on the elliptical

abs
crunches 2x20
side crunches - 2x20 per side
reverse crunches - 2x20

Swap the elliptical to pushing the reel mower and I have that WO tonight, thanks for the motivation!

[orca]

Swap the elliptical to pushing the reel mower and I have that WO tonight, thanks for the motivation!

So your doing some yardio....enjoy!

[Glen Quagmire]

hey orca...thanks for stopping by my journal, keep up the good work you are doing.

[Chubby Mom]

Just read through your journal, WOW! ,you are really doing a great. You will be hitting your goal in no time.

[IronIc]

Wednesday pm workout

cardio - 1 hour moderate on the elliptical

abs
crunches 2x20
side crunches - 2x20 per side
reverse crunches - 2x20

Nice cardio & abs workout Orca :)

~Penney

[orca]

Great a.m. workout, Orca! Hope you have a great day! :)

You too Freaky! You be back at it on Saturday, so I expect to see some awesome workouts! :D


hey orca...thanks for stopping by my journal, keep up the good work you are doing.

And I thank you too Glen! :)


Nice cardio & abs workout Orca :)

~Penney

Thanks Penny, I appreciate the support!


Just read through your journal, WOW! ,you are really doing a great. You will be hitting your goal in no time.

Thanks for stopping by and the kind words Mom.

Acutally, I've been kind of stuck for a few weeks. Eating habits haven't been the best. See the chocolate chip cookie section. This is week for of my youngest project at school where each kid sets up a business and as you can imagine, each kid is sellnig food. Last week for us it was Bownies, CC cookies and these awesome double chocolate muffins :eek: ....and all the leftovers come home and there were a lot of leftovers. Needless to say I couldn't let them go to waste. This week.....cupcakes and a brownies....not so many leftovers this time.

God only knows how I didn't gain weight ovr the last couple weeks.

[user464444132bbg]

Acutally, I've been kind of stuck for a few weeks. Eating habits haven't been the best. See the chocolate chip cookie section. This is week for of my youngest project at school where each kid sets up a business and as you can imagine, each kid is sellnig food. Last week for us it was Bownies, CC cookies and these awesome double chocolate muffins :eek: ....and all the leftovers come home and there were a lot of leftovers. Needless to say I couldn't let them go to waste. This week.....cupcakes and a brownies....not so many leftovers this time.

God only knows how I didn't gain weight ovr the last couple weeks.

School functions suck. Especially the ones that involve food. Just hide them, put them somewhere where you can't see them. Out of sight, out of mind. Or bring them to work and let those people eat it! :)

[orca]

School functions suck. Especially the ones that involve food. Just hide them, put them somewhere where you can't see them. Out of sight, out of mind. Or bring them to work and let those people eat it! :)

Actually, I'm over it, the cup cakes they made this time don't appeal to me and the brownies are gone. Thanks for the pump up though! ;)

The good thing is that I feel like I'm still losing body fat but I'm not seeing it in the scales.

[orca]

Thursdays workouts

40 minute walk at lunch

PM workout - Legs

Squats 90 second rest between sets
warm up set
5x5 increasing weight 40 on second set 20 on 3rd set, and then back down 4th and 5th set.

calf raises 60 second rest between sets
4 sets, 15 reps

Jefferson Squats 75 second rest between sets
4 sets, 8 reps....need to work on form

sldl 75 second rest between sets
4 sets, 10 reps

leg extensions 75 second rest between sets
4 sets, reps 10, 10, 10, 9 ....increased weight this week

lying leg curls 75 second rest between sets
4 sets, reps 10, 10, 9, 6 ....increased weight this week

toasted again

[givenr]

Hey Orca, nice journal. Program looks good. Thanks for dropping by my journal and hope you have a good rest of the week/weekend.

[mom24boys]

hi..nice wo orca.

[Daimozz]

interesting workout....pretty intense stuff man.........now i don't think i have ever heard of jefferson squats? pls enlighten me

[orca]

interesting workout....pretty intense stuff man.........now i don't think i have ever heard of jefferson squats? pls enlighten me

Basically with a Jefferson Squat, you're doing a squat with the bar between you legs. It's kind of funky but I needed to do something different and threw these in for fun.... :)

the have a description in the exercises section.

[jocularric]

Pretty tight workout there--no wonder you were toast. :D

[orca]

Hey Orca, nice journal. Program looks good. Thanks for dropping by my journal and hope you have a good rest of the week/weekend.

Thansk ginvenr, you have an inteesting journal. I'm going to keep an eye on it to pick up some good stuff. Enjoy your weekend


hi..nice wo orca.

Thanks for stopping by and commenting. Enjoy your weekend

[user464444132bbg]

Hey there, Orca! Nice workout. Those Jefferson Squats sound weird. Can you go heavy with that?

Have a great Friday!

[orca]

Pretty tight workout there--no wonder you were toast. :D

Thanks Joc,


Hey there, Orca! Nice workout. Those Jefferson Squats sound weird. Can you go heavy with that?

Have a great Friday!

they are kind of weird. Heavy....Sure, great exercise for the inner thigh area.

[orca]

Friday workout

40 minute walk at lunch


I was going to do some yardio but it's raining so I went to the gym and did 1 hour cardio on the elliptical. Legs hurt pretty bad from yesterdays leg day. :)

Happy Friday!!!

[Hibiscus09]

We need some rain badly!! Nice job on the cardio!

Hope you have a nice weekend!

[BigBT]

100 minutes of cardio today is great! Like Hibby said, we'd kill for some of that rain right about now.

[Daimozz]

nice on the cardio......did lotsa have a good weekend.....

[orca]

We need some rain badly!! Nice job on the cardio!

thanks for the Props Hibby....we need rain here too....most of the showers skipped right past my house....still dry as a bone.
Hope you have a nice weekend!


100 minutes of cardio today is great! Like Hibby said, we'd kill for some of that rain right about now.

thanks for stopping in and for the props BT.


nice on the cardio......did lotsa have a good weekend.....

good to see you back Andy. hope you're feeling better.


Saturdays workout

Back

bent over rows 75 second rest between sets
4 sets reps 10, 10, 10, 10

wide grip lat pulldowns 75 second rest between sets
4 sets reps 10, 10, 10, 10

seated cable rows 75 second rest between sets
4 sets reps 10, 10, 10, 10

behind the neck lat pulldowns 75 second rest between sets
4 sets reps 10, 10, 10, 10

bent over rows 75 second rest between sets
4 sets reps 10, 10, 10, 10

hopefully I'll get some yardio in today. It's been raining on and off today but not enough to do any good. Happy Saturday. :)

[user464444132bbg]

Great workout, Orca! Very impressive!

It's raining here too, but we sure do need it. I'm sick of watering the trees we just planted.

Have a great weekend! :)

[orca]

Great workout, Orca! Very impressive!

It's raining here too, but we sure do need it. I'm sick of watering the trees we just planted.

Have a great weekend! :)

thank you! I appreciate the support :) We need the rain too....I'm just sick of having crappy weekends!!! :(


Sundays workout

Arms

Triceps

Skull Crushers 75 second rest between sets
4 sets reps 10, 10, 10, 10

French Press 75 second rest between sets
4 sets reps 10, 10, 10, 9

Tricep Kickbacks 75 second rest between sets
4 sets reps 10, 10, 10, 10

Biceps

Concentration Curls 75 second rest between sets
4 sets reps 10, 10, 10, 9

Preacher Curls 75 second rest between sets
4 sets reps 10, 10, 10, 9

Hammer Curls 75 second rest between sets
4 sets reps 10, 10, 10, 10

Arms are pretty fried now. I intend on doing some more curls this evening but only with a few ounces. :D Happy Sunday!

[Daimozz]

that looks like an eye opener on sunday morning.......waking me up finally

[user464444132bbg]

thank you! I appreciate the support :) We need the rain too....I'm just sick of having crappy weekends!!! :(


Sundays workout

Arms

Triceps

Skull Crushers 75 second rest between sets
4 sets reps 10, 10, 10, 10

French Press 75 second rest between sets
4 sets reps 10, 10, 10, 9

Tricep Kickbacks 75 second rest between sets
4 sets reps 10, 10, 10, 10

Biceps

Concentration Curls 75 second rest between sets
4 sets reps 10, 10, 10, 9

Preacher Curls 75 second rest between sets
4 sets reps 10, 10, 10, 9

Hammer Curls 75 second rest between sets
4 sets reps 10, 10, 10, 10

Arms are pretty fried now. I intend on doing some more curls this evening but only with a few ounces. :D Happy Sunday!

Love Concentration Curls. I did a lot of these this winter and it really gave me a great peak on my biceps. Great workout, Orca!!

[IronIc]

Great workouts Orca! I bet your arms were fried after that last one :)


~Penney

[givenr]

Hey orca.. workouts lookin good and great job on the cardio. I noticed you're not listing your weights and I was just wondering if you're increasing your load for progression from workout to workout?

[jocularric]

I intend on doing some more curls this evening but only with a few ounces.
I don't know but this extra set of curls might just be an overkill. j/k :D
You're workouts look good Orca. Have a great Memorial Day!

[orca]

Great workouts Orca! I bet your arms were fried after that last one :)

thanks Penny. they were beyond fried. :)
~Penney


Hey orca.. workouts lookin good and great job on the cardio. I noticed you're not listing your weights and I was just wondering if you're increasing your load for progression from workout to workout?

Thanks givenr. I try to start with a weight on each exercise that I can only do for reps of 10, 10, 9, 8 over 4 sets in which I cannot do another rep with good form and then increase the weight when I'm able to get all sets of 10 reps in. The key for me is that I need to feel as though I'm using really good form and not just getting the rep in. Thanks for the question...any thoughts


I don't know but this extra set of curls might just be an overkill. j/k :D
You're workouts look good Orca. Have a great Memorial Day!

Hey Joc, I only did a couple sets.... :D


Monday workout.... pretty much a day off.....I really needed one.

Rigth now I'm thinking about taking the whole week off. This week I'm going to have an extremely busy week at work and will traveling Thursday, Friday and Saturday....plus my whole body hurts. I probably decide later today and see how I feel.

[user464444132bbg]

Monday workout.... pretty much a day off.....I really needed one.

Rigth now I'm thinking about taking the whole week off. This week I'm going to have an extremely busy week at work and will traveling Thursday, Friday and Saturday....plus my whole body hurts. I probably decide later today and see how I feel.

Maybe a week off is what you need right now. The rest will do you good! :)

[orca]

Maybe a week off is what you need right now. The rest will do you good! :)

I think you're right!. I've been going at it pretty hard for about 18 weeks nowand I knew this was going to be a bad week for me to get training in. I was hoping to make it to Thursday, but my body is not recovering like it has been so, I'm just going to do some light cardio over the next few days and get back at next week.

[Daimozz]

rule of thumb is....... 12 weeks and u need a rest..... rest is as important as anything......as ur diet and working out.....even deb rests.......even tho i say no rest for the wicked:P

[orca]

rule of thumb is....... 12 weeks and u need a rest..... rest is as important as anything......as ur diet and working out.....even deb rests.......even tho i say no rest for the wicked:P

I know..... :o, I just didn't want to stop.

[Daimozz]

*pokes* u need to!!!

[givenr]

I agree orca, in the big picture of things... time off will help you achieve your goals FASTER. The trick is, to take the time off PRO-actively, rather than RE-actively. Once you've ventured into re-active time off, by then IMO, it is too late and will set you back. As far as when to take time off goes.. I think everyone is different. I'm usually around the 7 to 8 week mark with DC training and I see some others around the 5 week mark and as high as the 12 week mark. Being in tune with your body is key here, I think.

[orca]

*pokes* u need to!!!


I agree orca, in the big picture of things... time off will help you achieve your goals FASTER. The trick is, to take the time off PRO-actively, rather than RE-actively. Once you've ventured into re-active time off, by then IMO, it is too late and will set you back. As far as when to take time off goes.. I think everyone is different. I'm usually around the 7 to 8 week mark with DC training and I see some others around the 5 week mark and as high as the 12 week mark. Being in tune with your body is key here, I think.

I agree, up until this weekend I was flying high, my body all of the sudden said whoa. Normally I'm good on the 12 week cycle, and have been taking little mini breaks over the last 18 weeks in which I was trying to strech it out. I should have stopped at 12 and I do know better.

Thanks for the input and prodding guys.

[user464444132bbg]

I agree, up until this weekend I was flying high, my body all of the sudden said whoa. Normally I'm good on the 12 week cycle, and have been taking little mini breaks over the last 18 weeks in which I was trying to strech it out. I should have stopped at 12 and I do know better.

Thanks for the input and prodding guys.

That's exactly how I felt two weeks ago. I hated my workouts (especially the cardio) and my body was just tired. Good on you for listening to your body! :)

[orca]

That's exactly how I felt two weeks ago. I hated my workouts (especially the cardio) and my body was just tired. Good on you for listening to your body! :)

Thanks FF. I'm sure I'm gonig to be goign crazy by Sunday. Good thing I'll be out of town and won't really have time to workout. It'll ease the pain a little.

[orca]

Day three of the my week off. My body is still sore but getting better. The only exercise the last few days has been my 40 minute walks at lunch and a little swimming tonight. Just taking it easy.

[user464444132bbg]

Good for you! Are you sticking with your eating plan?

[orca]

Good for you! Are you sticking with your eating plan?

I'm trying to, but for the next few days I sure it's pretty much going to go out the window. I never can eat like I should when traveling for business. It's only a few days so...Sunday I'll be back at it. :)

[Daimozz]

ya its really hard to find good take out....anywhere........but i do my best when i have too.......remove the skin off the chicken........use a napkin to remove the grease..........vegetable pasta salads i try to be very selective and soak up as much of the grease i can too.........or have subs on wholewheat bread load up on hte veggies and lay off the condiments stick with mustard......or light mayo.....

[orca]

ya its really hard to find good take out....anywhere........but i do my best when i have too.......remove the skin off the chicken........use a napkin to remove the grease..........vegetable pasta salads i try to be very selective and soak up as much of the grease i can too.........or have subs on wholewheat bread load up on hte veggies and lay off the condiments stick with mustard......or light mayo.....

Thanks Andy, I really appreciate the feedback. I'm not as worried about what I'm eating as much as when/how often and how much. I've packed a few cans of chicken and some other healthy snacks to hopefully get me through it.

[scienceteacher]

Any golf on the trip?

[givenr]

I'm trying to, but for the next few days I sure it's pretty much going to go out the window. I never can eat like I should when traveling for business. It's only a few days so...Sunday I'll be back at it. :)Good for you for sticking with your rest/cruise! Traveling and diet can be a challenge, but not impossible I think. We're heading out tomorrow for 3 days and I'm cooking chicken, brown rice, rinsed ground beef, and veggies today and sticking them in tupperware. I'll pack most of the meals I'll be eating in a cooler tomorrow and reheat at the other end... mind you we're driving so bringing a big cooler full of food is doable, compared to flying. If I was flying I'd try to keep takeout/restaurant meals to either protein/carbs or protein fats.. and keep some casein powder, almonds, peanuts, beef jerky and tuna pouches handy... and it sounds like you have those kind of snacks covered. Have a good trip orca.

[user464444132bbg]

Have a great trip, Orca! See ya when you get back! :)

[orca]

Ok I'm back! Business trip was brutal...not much sleep and diet wasn't very good. I'm back and focused for the next eight weeks....until vacation.

One last note my shoulder is still very sore, even after a week off....I must have pulled something.

Sundays workout

Chest

Sundays workout

Flat BB bench press 75 second rest between sets
5 sets reps 5, 5, 5, 5, 5

Incline DB bench press 75 second rest between sets
4 sets reps 10, 10, 10, 10,

flys 75 second rest between sets
4 sets reps 10, 10, 10, 10,

Db pullovers 75 second rest between sets
4 sets reps 10, 10, 10, 10,

Notes - feel really good dispite being very tired. Ready to get it rockin! :D

[Hibiscus09]

Glad you're back and ready to tackle the next eight weeks with gusto! :)

[user464444132bbg]

Yay!! Orca is back! Great workout! Sorry to hear your shoulder is still bugging you. Be careful with that!

[Daimozz]

great workouts....... nice stuff......glad to see u back......

[orca]

Glad you're back and ready to tackle the next eight weeks with gusto! :)

Thanks Hibby, I really needed the break. I ready to roll now.


Yay!! Orca is back! Great workout! Sorry to hear your shoulder is still bugging you. Be careful with that!

Thanks FF. It's good to be back. I going to try to go slow with the shoulder work over the next few weeks to see if it gets any better.

Mondays AM workout

Biceps

concentration curls 75 second rest between sets
4 sets reps 10, 10, 10, 9

preacher curls 75 second rest between sets
4 sets reps 10, 10, 10, 10

hammer curls 75 second rest between sets
4 sets reps 10, 10, 10, 10

reverse curls 75 second rest between sets
4 sets reps 10, 10, 10, 10

I be doing 1 hour cardio this evening.

[orca]

Any golf on the trip?

I wish, All work and no play. I did see a ton of nice courses in Atlanta though.


Good for you for sticking with your rest/cruise! Traveling and diet can be a challenge, but not impossible I think. We're heading out tomorrow for 3 days and I'm cooking chicken, brown rice, rinsed ground beef, and veggies today and sticking them in tupperware. I'll pack most of the meals I'll be eating in a cooler tomorrow and reheat at the other end... mind you we're driving so bringing a big cooler full of food is doable, compared to flying. If I was flying I'd try to keep takeout/restaurant meals to either protein/carbs or protein fats.. and keep some casein powder, almonds, peanuts, beef jerky and tuna pouches handy... and it sounds like you have those kind of snacks covered. Have a good trip orca.


Thanks for the advice Givenr. beef jerky...I love that stuff and I always forget about it.

[scienceteacher]

No golf sucks. Beef jerky mmmmmm!

[FatherOfThree]

Alot of good hard work happening in here! Keep it up :)

[bluegreen]

Thanks for your comments in my journal, much appreciated! :)

[givenr]

Good looking bicep workout orca. I loves me some hammer curls too... burrrrrrrn! :)

[Hibiscus09]

Nice job on the workout, Orca! :)

[orca]

Alot of good hard work happening in here! Keep it up :)

Hey Fo3, Thanks for keeping up and the encouraging words.


Thanks for your comments in my journal, much appreciated! :) hey BG, thanks for stopping by, it's much appreciated.


Good looking bicep workout orca. I loves me some hammer curls too... burrrrrrrn! :)

gotta love the burn. :D


Nice job on the workout, Orca! :)

Hibby, Thanks for keeping tabs and all the encouragement! :) It's much appreciated.

[orca]

Monday's workout continued...
40 minute walk at lunch

1 hour cardio on the elliptical.

Tuesday AM workout.

Light shoulder work. More of a stretch workout due to shoulders issues.

[b] Arnold presses [/b} 75 second rest between sets
3x10

[b] upright row [/b} 75 second rest between sets
3x10

[b]lat raises [/b} 75 second rest between sets
3x10

[ChocoChick]

Good morning! I envy you your lunchtime walks. Walking outside is my favorite form of cardio. Do you have a nice area you can get to?

[Nikonguy]

Hey orca,
I'll be doing the week off thing next week. I'm planning to alternate cardio and light body weight workouts........well, I guess that's not really a week off.

Anywho, glad you're back. :)

[orca]

Good morning! I envy you your lunchtime walks. Walking outside is my favorite form of cardio. Do you have a nice area you can get to?

Hey CG! I love to walk at lunch. :) Usually I walk through a residential neighborhood here where I work along a very nice golf course. Sometimes I'll run up to the metropark about 5 miles from here and go for a quick hike. Very relaxing. Thanks for stopping by. ;)


Hey orca,
I'll be doing the week off thing next week. I'm planning to alternate cardio and light body weight workouts........well, I guess that's not really a week off.

Anywho, glad you're back. :)

Be careful, a week off should be a week off. Keep up the great work you are doing. Thanks for stopping by. :D

[IronIc]

Mornin' Orca! Great workouts and cardio :)


~Penney

[user464444132bbg]

Hi Orca! Nice cardio and shoulder work! Seems a lot of worked shoulders this morning! :)

[ChocoChick]

Thanks for your tips in my journal, Kevin. :)

[orca]

Mornin' Orca! Great workouts and cardio :)


~Penney

Thanks Penny! :)


Hi Orca! Nice cardio and shoulder work! Seems a lot of worked shoulders this morning! :)

You did shoulder work this morning, what I did this morning I wouldn't call much of a workout. I didn't even break a sweat. But thanks. :)

The shoulder is starting to feel better...maybe a few more days and I'll be back to normal.


Thanks for your tips in my journal, Kevin. :)

No problem CG, The workouts you do are awesome. I wish you all the best! Now you can tear mine apart. :D

[ArchAngel'73]

I don't know how you do it, a house, flooding, travelling, and prob'ly a million other things I don't know.
Good job and great effort!

[orca]

Thanks Fiend and welcome to my journal!

[orca]

Wednesday AM workout

Triceps

Skull Crushers 75 second rest between sets
4 sets, reps 10, 10, 10, 9

French press 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Tricep kickbacks 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Tricep press downs rest between sets
4 sets, reps 10, 10, 10, 10

Bench dips 75 second rest between sets
2 sets, reps 10, 10

notes - felt really good this morning, a little shoulder pain but no BFD.

No cardio tonight due to work function....I really hate these things.

[Tifflex]

Hi Orca, thanks for visiting my journal. Nice Triceps workout too.

[FatherOfThree]

That's alot of volume for tri's - you had to be burning after that!

[SeaSiren]

very nice tri wo :)

[user464444132bbg]

Hi Orca! Great tricep workout! Yikes! You'll be sore tomorrow!

Have a great day!

[orca]

Hi Orca, thanks for visiting my journal. Nice Triceps workout too.

Thannks for the props and thanks for stopping by!


That's alot of volume for tri's - you had to be burning after that!

I was feeling good this morning. :D


very nice tri wo :)

thank you and thank you for visiting my journal. Hot new Avi too! :p


Hi Orca! Great tricep workout! Yikes! You'll be sore tomorrow!

Have a great day!

I'm already sore! I love it! :D

[ChocoChick]

Lots of volume there. I love bench dips.

[orca]

Lots of volume there. I love bench dips.

I love the bench dips too! I think I'm going to put them in to my normal routine and swap something out but what......?

Southeastern Fla. Huh? I love it down there. I'll be relatively close to you in the beginning of August. My folks live in Punta Gorda and we'll be going down there to celebrate their 50th wedding anniversary. I can't wait! :)

[ArchAngel'73]

Hi Orca! Great tricep workout! Yikes! You'll be sore tomorrow!

Have a great day!
x2
I'm even feeling sore after your workout! Nice job!
Did you always train with volume?

[givenr]

Gotta love the tri pump! Way to nail it in the a.m.

[orca]

x2
I'm even feeling sore after your workout! Nice job!
Did you always train with volume?

Thanks for the props and for the interest. :D I've done so many different routines in the past and try to switch them up often. I like training in the low rep/heavy weight area, but my goal right now is to lose some of this fat I've been carrying around for so long and have been experiencing some decent success using this routine lately. I'm going to continue with this style training throughout the summer and then probably switch back to a 5x5ish or maybe DC style training in the fall. The hitting up one body part a day is new for me and I'm still trying to figure out a decent schedule that fits my body and my time schedule. Kevin

[orca]

Gotta love the tri pump! Way to nail it in the a.m.

thanks for the props bro! A.M. workouts are really tough for me but I love the feeling when I'm done. I had a hard time dragging my butt out of bed this morning :eek: ....so I was pleasently surprised and pumped with my workout.

[IronIc]

Wednesday AM workout

Triceps

Skull Crushers 75 second rest between sets
4 sets, reps 10, 10, 10, 9

French press 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Tricep kickbacks 75 second rest between sets
4 sets, reps 10, 10, 10, 10

Tricep press downs rest between sets
4 sets, reps 10, 10, 10, 10

Bench dips 75 second rest between sets
2 sets, reps 10, 10

notes - felt really good this morning, a little shoulder pain but no BFD.

No cardio tonight due to work function....I really hate these things.

Nice tricep workout, Orca. I am going to attempt dips for the first time today :)

What is a french press? Tricep exercises are killers!


~Penney

[orca]

Hey Penny,

I love working the Tri's.

French press also know as a tricep extension- sit on a flat bench, keep your feet flat on the floow and your back straight. Hold a dumbell with 2 hands over your head. Keep your upper arms held stationary and close to your head, lower the dumbell behind your head until your forearms touch your biceps, bending only at the elbow. I love this exercise! :)

[orca]

Wednesday cardio - 40 minute walk at lunch and no PM cardio due to work thingy. Did I mention how much I hate these things....

Thursday

I forgot to set my alarm so I over slept this morning but it sure felt great to get a few extra zzzz's. ;) This morning was supposed to be leg day so I'll get them in tonight after work.

[IronIc]

Hey Penny,

I love working the Tri's.

French press also know as a tricep extension- sit on a flat bench, keep your feet flat on the floow and your back straight. Hold a dumbell with 2 hands over your head. Keep your upper arms held stationary and close to your head, lower the dumbell behind your head until your forearms touch your biceps, bending only at the elbow. I love this exercise! :)

Orca, that is an exercise I include in my routine. Yes, it's a good one! I am seeing great results from it :)

[Tifflex]

Happy Thursday Orca!

What is your current cardio routine? Are you doing two-a-days?

[orca]

Happy Thursday Orca!

What is your current cardio routine? Are you doing two-a-days?

Morning Tiffany,

I've been doing real cardio 2 - 3 times a week. I usually do elliptical on Mondays and Wednesdays and sometimes Friday or Saturday depending on how much Yardio I'm going to get in on the weekend.

The walks at lunch I don't really count as cardio but I'm trying to keep track when I get them in and when I don't just to keep myself honest in my mind.

[ArchAngel'73]

Let me know if DC training works for you. Its got some interesting theories behind it.

[ChocoChick]

Hey Penny,

I love working the Tri's.

French press also know as a tricep extension- sit on a flat bench, keep your feet flat on the floow and your back straight. Hold a dumbell with 2 hands over your head. Keep your upper arms held stationary and close to your head, lower the dumbell behind your head until your forearms touch your biceps, bending only at the elbow. I love this exercise! :)

I like that one, too. Sometimes I bring a low chair to the cable station and do these with the rope. Very effective. ;)

[Daimozz]

hey orca nice cardio...hows the workout coming along'?

[user464444132bbg]

Orca, are you doing DC?? I didn't know that. How come I didn't know that? LOL!

[jocularric]

Nice job on the triceps Orca! So what's your split? I noticed some days you have more than one workout in a day.

[ArchAngel'73]

Wednesday cardio - 40 minute walk at lunch and no PM cardio due to work thingy. Did I mention how much I hate these things....

Thursday

I forgot to set my alarm so I over slept this morning but it sure felt great to get a few extra zzzz's. ;) This morning was supposed to be leg day so I'll get them in tonight after work.
I'm up late and you haven't posted your leg workout! Don't think for a sec I'm letting you slip that by because you needed sleep:)-take care orca, I'm waiting though!

[IronIc]

Happy Friday Orca! :)

[orca]

I like that one, too. Sometimes I bring a low chair to the cable station and do these with the rope. Very effective. ;)
Thanks for th tip CG.


hey orca nice cardio...hows the workout coming along'?

workouts are going nicely. thanks for asking!


Orca, are you doing DC?? I didn't know that. How come I didn't know that? LOL!

No DC yet. I'm just looking into it for the fall. I've got to do some researchand get a btter understanding.


Nice job on the triceps Orca! So what's your split? I noticed some days you have more than one workout in a day.

My split....that a good question. trying to figure it out myself. I've been trying to stick to one body part per day, trying to get in 4 different exercises to hit the musles in different ways and trying to getin and out in 40 minutes. Sometimes when my schedule dictates or when my body dictates , I need to bump that up to two parts, so I'll hit back/bi's or shoulder/tris or Bis/Tris. Legs are never combined with anything and I try to do 5 to 7 different exercises for them. I usually do cardio on Monday and Wednesday evenings and sometimes I'll do a Friday or Saturday cardio as well. Thanks for asking dude. Your comments and suggestions are always appreciated.


I'm up late and you haven't posted your leg workout! Don't think for a sec I'm letting you slip that by because you needed sleep:)-take care orca, I'm waiting though!

YOU are watching...thank you bro. The batteries in my mouse were dead.


Happy Friday Orca! :)

Happy Friday Penney. It's a very happy Friday for me, I'm off work today!!! Woo Hoo! :D It was really nice to sleep in this morning.

Ok down to business....

Thursdays workouts.

Nornal 40 minute walk at lunch. Hot day.

PM workout - hot garage

Squat 90 second rest between sets
5 sets of 5 increasing weight by 30 set 2 and 20 set 3 and then back down

calf raises 60 second rest between sets
4 sets, reps 15, 15, 15, 15

Jefferson squats 75 second rest between sets
4 sets, reps 10, 10, 10, 10

leg extensions 75 second rest between sets
4 sets, reps 10, 9, 8, 8

leg curls 75 second rest between sets
4 sets, reps 10, 10, 10, 8

walking lunges 60 second rest between sets
3 sets, 20 steps

I was toasted!

I'm off to do some yard work...cuts grass etc.

[Hibiscus09]

Great workout!! Enjoy your day off. I LOVE sleeping in!! :)

Happy weekend!!

[Daimozz]

nice workout dude........keep up the hard work....walking lungs those are tuff

[user464444132bbg]

Great workout, Orca! Toasty legs are good! :)

[FatherOfThree]

Excellent WO! Happy day off :)

[orca]

Great workout!! Enjoy your day off. I LOVE sleeping in!! :)

Me too! I usually don't sleep in very often and sleeping in for me is 8:30. Felt great. Happy Friday Hibby!

Happy weekend!!


nice workout dude........keep up the hard work....walking lungs those are tuff

Thanks Andy. I really have a hard time with the walking lunges. Have a greta day!


Great workout, Orca! Toasty legs are good! :)

Hey FF. Toasty anything is good! :D Happy Friday to you!


Excellent WO! Happy day off :)

Thanks Fo3! You have a great weekend.


Just finished cutting the grass. I'm off to lay my fat butt in my pool before the big thunder boomers hit later, catch some rays and then off to run some errands. I'll be back to catch up on your journals later.

I forgot to mention the bad yesterday....my diet sucked..plain and simple! I've been slipping lately and need to get back on track.

...and the Cavs lost!

[mom24boys]

Nice Leggie WO orca...the walking lunges kill me too. Happy Friday :)

[SeaSiren]

Oh, I love evening thunder boomers :) (and I thought only we used that term locally, lol)

Happy Friday!

[IronIc]

Orca ... walking lunges ... I bow to thee :cool:

AWESOME workout. Now, what are Jefferson squats? hehe :)


~Penney

[ArchAngel'73]

Orca ... walking lunges ... I bow to thee :cool:

AWESOME workout. Now, what are Jefferson squats? hehe :)


~Penney
I don't know about Jefferson squats either?
Good leg day orca, you bet I'm watching. I think we have similar issues about lifting and changing our bodies. We could all use the support! I welcome you to kick my butt too.

[orca]

Nice Leggie WO orca...the walking lunges kill me too. Happy Friday :)

Thanks Lisa, They are killers. Happy Friday to you too! ;) Kevin


Oh, I love evening thunder boomers :) (and I thought only we used that term locally, lol

Happy Friday!

I love the bommers too!

I'm actually from the Balto/Washington area and spent much of my youth and early 20's hanging out in OC. Bull on the Beach, Thrashers, Green Turtle, Bearded Clam (that's a bar for all you perverts like me out there). :p A lot of great times. :d

Have a great day! Kevin.

[ChocoChick]

Walking lunges kick my ass, Kevin.

TGIF and have a good weekend. Sounds like yours is off to a good start. :)

[user464444132bbg]

LOL Fiend, I asked about Jefferson squats a while ago. Orca, you need to post a pic of this exercise every time you do it! LMAO!!

[givenr]

Movin on up! I somehow pictured George Jefferson in the squat rack.

Looks like you showed those legs of yours, whose boss today. Good workout orca. Have a good day off! <and don't forget to get ur food in ya>

[SeaSiren]

I'm actually from the Balto/Washington area and spent much of my youth and early 20's hanging out in OC. Bull on the Beach, Thrashers, Green Turtle, Bearded Clam (that's a bar for all you perverts like me out there). :p A lot of great times. :d


So it is regional, lol Thrashers.....mmmm so good! I frequent all but the Clam...it's scary in there! :eek: lol

[orca]

Orca ... walking lunges ... I bow to thee :cool:

AWESOME workout. Now, what are Jefferson squats? hehe :)


~Penney

Mornin Penney,

Basically with a Jefferson Squat, you're doing a squat with the bar between you legs. It's kind of funky but I needed to do something different and threw these in for fun....

the have a description in the exercises section.

Have a great day!


I don't know about Jefferson squats either?
Good leg day orca, you bet I'm watching. I think we have similar issues about lifting and changing our bodies. We could all use the support! I welcome you to kick my butt too.

Hey Fiend, I'll be watching you too. I appreciate the support


Walking lunges kick my ass, Kevin.

TGIF and have a good weekend. Sounds like yours is off to a good start. :)

Hey CG, I actually find the walking lunges for me are a little easier on my body than the static lunges...they kick my ass. Have great Saturday. :)


Movin on up! I somehow pictured George Jefferson in the squat rack.

Looks like you showed those legs of yours, whose boss today. Good workout orca. Have a good day off! <and don't forget to get ur food in ya>

He Givenr, Thanks for the props....As usual the iron won but ever week the game is getting a little more even. I've got a long way to go in the leg department. It's time to chaow, maybe I can get Weezy to fix me up some breakfast now.


So it is regional, lol Thrashers.....mmmm so good! I frequent all but the Clam...it's scary in there! :eek: lol

Actually, I never made it into the Clam, but I always remembered the name cause it was so funny. The other place I do remember was the Purple Moose....great place.


LOL Fiend, I asked about Jefferson squats a while ago. Orca, you need to post a pic of this exercise every time you do it! LMAO!!

I'll have to go back and find a few more oldies but goodies. :D

[Daimozz]

hey orca ........hope ur wo are going well have a good weekend man!!!!

[orca]

hey orca ........hope ur wo are going well have a good weekend man!!!!

Hey Andy, My workouts have been good but my diet has been shakey the last week or so. thanks for commenting.


Saturdays workout

Back

bent over bb rows 75 second rest between sets
4 sets reps 10, 10, 10, 10

lat pulldowns 75 second rest between sets
4 sets reps 10, 10, 10, 9

cable rows 75 second rest between sets
4 sets reps 10, 10, 10, 10

behind the neck lat pulldowns 75 second rest between sets
4 sets reps 10, 10, 10, 10

feel really good after workout...I'm going to go toss some mulch around in a bit.

[ChocoChick]

Kevin, how come you don't post your weights? Forgive me if you've already addressed that somehwere in here.

[orca]

Kevin, how come you don't post your weights? Forgive me if you've already addressed that somehwere in here.

Hey CG, Not really sure why...don't have a good answer. I keep track of what weights I'm doing in my log book and I guess I'm more interested in people commenting and picking apart my routine and diet rather then focusing on how many pounds I can or cannot lift.

Also one of the reasons I started this journal is to be subconsciously accountable to someone else other than myself. People comming into my journal and commenting and just the overall support has helped me keep focused on my goals and I hope will get me through any periods where I may start to waiver. It's like having a lot of training partners. Kevin

[user464444132bbg]

Hi Orca! I was wondering why you didn't post weights either. Glad CG asked. Hope you have a great weekend! Have fun with the mulch. :)

[IronIc]

Hi Orca!

I went to the database here and found the Jefferson squats. I'll have to try those in the future ;)

Have a great weekend :)



~Penney

[ArchAngel'73]

Orca, my reasons are exactly the same as your's for starting a journal. The workouts have not been the same since journalling on-line! These people are awesome!
It is not necessarily the routine that will make or break you, but the consistancy of effort (IMHO, that's worthy of a sig!:))
Have a great day and your workouts are looking good!

[orca]

Hi Orca! I was wondering why you didn't post weights either. Glad CG asked. Hope you have a great weekend! Have fun with the mulch. :)

Just ask FF....I'm pretty much an open book! The mulch wasn't too bad, it was the weeding that really sucked...what a beautiful day we had here in NE Ohio!


Hi Orca!

I went to the database here and found the Jefferson squats. I'll have to try those in the future ;)

Have a great weekend :)

thats' cool hope you enjoy them.
thats
~Penney


Orca, my reasons are exactly the same as your's for starting a journal. The workouts have not been the same since journalling on-line! These people are awesome!
It is not necessarily the routine that will make or break you, but the consistancy of effort (IMHO, that's worthy of a sig!:))
Have a great day and your workouts are looking good!

I like people coming in and busting my chops and/or just commenting...keeps me honest and I agree it's consistancy and effort. It's the consistancy part that has killed me over the years and I'm trying to change that right now right here.


I know I'm a complete moron but could someone tell me how to change my thread title? I've looked all over and can't find out how. Thanks in advance

[Daimozz]

that looks like a good workout u got going for u .......diet come with practise and patience we all muck it up i still muck it up lol but its the keeping at it that matters.....

[BigBT]

Count me in as a third on the no weight posting. Your routines always look good, but the weights would get you some well deserved attaboys or advice on how to increase, etc. Whatever you are looking for.
You are right though, the main purpose of posting here is that it gives a level of accountability. Keep at it and thanks for the postive feedback you've given to my journal.

[ChocoChick]

I know I'm a complete moron but could someone tell me how to change my thread title? I've looked all over and can't find out how. Thanks in advance

You need to ask a moderator to do it. ;)

[user464444132bbg]

I think you have to have one of the mods change your title. I don't think you can do it yourself. I could be wrong, though.

[orca]

that looks like a good workout u got going for u .......diet come with practise and patience we all muck it up i still muck it up lol but its the keeping at it that matters.....

thanks Andy. I need to personally be a little stricter with what I'm dong and not fall back into bad habbits.


Count me in as a third on the no weight posting. Your routines always look good, but the weights would get you some well deserved attaboys or advice on how to increase, etc. Whatever you are looking for.
You are right though, the main purpose of posting here is that it gives a level of accountability. Keep at it and thanks for the postive feedback you've given to my journal.

Ok...nice point. Thanks for the input.


You need to ask a moderator to do it. ;)


I think you have to have one of the mods change your title. I don't think you can do it yourself. I could be wrong, though.

Thanks FF and CG. Thought there was an op[tion that I couldn't find.

[orca]

Sunday workout.

It's been a busy day so far. Got up early fertilized the grass, worked out, cleaned the garage and the went for a walk with the dog and son. Beautiful day here in NE Ohio.

Chest today! Still going a little lighter than normal due to shoulder.

Flat BB Benchb/b] 75 second rest between sets
warmup set of 10 @ 120
warmup set of 10 @ 130
7 reps @ 190
5 reps @ 210
5 reps @ 230
5 reps @ 210
7 reps @ 190

[b]Incline Db Bench 75 second rest between sets
4 sets reps 10,10, 10, 10 using 60's

Flys 75 second rest between sets
4 sets reps 10,10, 10, 8 using 60's - stopped on last set, pain int ht shoulder

Db pullover 75 second rest between sets
4 sets reps 10,10, 10, 10 @ 100

feel good, lots of energy, shoulder hurts a little

going to the in-laws for the normal Sunday get together. good cookout weather.

[IronIc]

Hi Orca! Nice upper body workout.

I think flyes are tough. If I could even make it to 30# dumbells on those I'd be a happy camper! ;)

What happened to your shoulder?

Have fun cooking out w/your inlaws today! :)


~Penney

[orca]

Hi Orca! Nice upper body workout.

I think flyes are tough. If I could even make it to 30# dumbells on those I'd be a happy camper! ;)

What happened to your shoulder?

Have fun cooking out w/your inlaws today! :)


~Penney

Happy Sunday Penney. Thanks for the props.

Don't worry about how much weight you're tossing right now. If your body is changing, that's all that counts. You're doing a great job.

I'm not sure what I did or how I did it. I woke up a few weeks ago with it hurting and I thought my week off would help. Sometimes I just need to work through these things and hopefully in a little while it will be abck to normal.

I love cooking out and what a nice day we're having here. :p

[ArchAngel'73]

Enjoy the day my friend, good idea to get it done so you can relax.

I don't know how to change the title of your journal, any one else that can help him out?
See you Mon..

[user464444132bbg]

Nice workout, Orca! 100# for pullovers! :eek: That would pull me right off the bench! LMAO!

Nice to see you posting the poundage. Excellent workout today! :)

Hope you enjoyed the cookout, it was PERFECT here today!

[orca]

Enjoy the day my friend, good idea to get it done so you can relax.

I don't know how to change the title of your journal, any one else that can help him out?
See you Mon..

Yep, I was up and buzzing around yesterday....lots of energy.


Nice workout, Orca! 100# for pullovers! :eek: That would pull me right off the bench! LMAO!

Nice to see you posting the poundage. Excellent workout today! :)

Hope you enjoyed the cookout, it was PERFECT here today!


I paying for those pullover today....but it feels great. Thanks for the props.

Always enjoy a good cookout and you couldn't have asked for a nicer day. :)


Monday
No weight workout today....day off. I'll be doing an hour of cardio tonight on the elliptical. Tomorrow I'll be doing arms.

[user464444132bbg]

Enjoy your day, Orca!

[givenr]

Good to see you list your weights orca. You have some strong lifts there bro.

[BigBT]

Nice to see the posted weights. Strong chest workout with a lot of reps. The flye numbers and the pullovers look great. Now we have a frame of reference to see your improvement. Thanks for sharing.

[FatherOfThree]

Good strong WO, both strength and volume. Agreed it's good to see the numbers :)

[ChocoChick]

Hey, you're posting weights now! Nice benching. :)