Getsum's Journal

[Getsum]

Today was a rest day.

My diet totals for today 7/28/05: 2160 Calories, 127g Protein, 282g Carbs (Fiber was 38g), 72g Fat, (Saturated Fat was 25g)

[Getsum]

Today was a rest day.

My diet totals for today 7/29/05: 2669 Calories, 157g Protein, 278g Carbs (Fiber was 50g), 93.5g Fat, (Saturated Fat was 49g)

[Getsum]

I went to the gym in the morning and did 30 minutes on the elliptical and then did the one-hour power kickboxing class. I did my lifting later in the evening at home.

Shoulders/Back/Arms
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
Shoulder shrugs - Traps (115lbs x 8)
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 8)
EZ Bar curls – Biceps & Forearms (60lbs x 8)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6)
Wrist curls – Forearms -(43lbs x 10)

My diet totals for today 7/30/05: 3071 Calories, 149g Protein, 398g Carbs (Fiber was 60g) 103g Fat (Saturated Fat was 50.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/31/05: 1743 Calories, 108g Protein, 160g Carbs (Fiber was 38g), 81.5g Fat, (Saturated Fat was 35.5g)

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 205lbs x 10, 210lbs x 10, 215lbs x 8, 235lbs x 7, 247lbs x 5, 257lbs x 1)
Incline Bench – Chest, Triceps & Shoulders. (147lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (147lbs x 6)
Dips – Triceps, Chest & Shoulders (Body Weight x 10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)
Triceps extensions – Triceps (50lbs x 10)

My diet totals for today 8/1/05: 2498 Calories, 139g Protein, 257g Carbs (Fiber was 43.5g), 72.5g Fat, (Saturated Fat was 32g)

[Getsum]

I feel asleep last night before doing my update, so here it is.

I went to the gym and did 20 minutes on the bike, and 10 minutes of shadow boxing and then I did 30 minutes of boxing drills with a personal trainer.

My diet totals for today 8/2/05: 2031 Calories, 133.5g Protein, 2227g Carbs (Fiber was 38g), 61g Fat, (Saturated Fat was 32g)

[Getsum]

Today was a rest day.

My diet totals for today 8/3/05: 2398 Calories, 180g Protein, 278g Carbs (Fiber was 36g), 67g Fat, (Saturated Fat was 19g)

[Getsum]

I did my lifting at home.

Shoulders/Back/Arms
Seated Military Press – Shoulders & Triceps (115lbs x 8)
Shoulder shrugs - Traps (115lbs x 8)
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 8)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10)
EZ Bar curls – Biceps & Forearms (60lbs x 8, 60lbs x 8)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

My diet totals for today 8/4/05: 3678 Calories, 234g Protein, 295g Carbs (Fiber was 27g) 178.5g Fat (Saturated Fat was 54.5g)

[Getsum]

Today was a rest day.

My diet totals for today 8/5/05: 2508 Calories, 161g Protein, 275g Carbs (Fiber was 36g), 95.5g Fat, (Saturated Fat was 30g)

[ffloyd]

Rest days allow the body to do what? Heal?

Is taking days off part of a larger idea, or does the body just get tired. I was just wondering if there is a pattern to your madness, and if you have force yourself to take days off?

[Getsum]

Rest days allow the body to do what? Heal?

Is taking days off part of a larger idea, or does the body just get tired. I was just wondering if there is a pattern to your madness, and if you have force yourself to take days off?
It's mostly based on my schedule. I just finished a college course that was more work that I thought it was going to be and I also just bought a new motorcycle (Yamaha FJR1300 ABS), so I've just been really busy. I try to make sure I take at least one day off from exercising each week and that day is usually Sunday. Then I try to do my cardio 5 to 6 days a week when my schedule allows it and I normally lift on a 3 day or 4 day split depending on the routine. I really like my current 3-day split because it's simple.

I know many people might think I exercise too much, but when I look at the bigger picture it's really not bad at all. These last 10 years I've been working a sedentary desk job and in that time I gained about 50 pounds to 226lbs and developed diabetes. Prior to my desk job I worked physical job as an electrician and I never had problems with my weight and I didn't have diabetes. So I've come to the conclusion that I'm going to try to make some type of exercise part of my day. But then I'm not going to stress if I have a few busy weeks or even months because I'm in this for the long haul and that's years.

Anyway, I got carried away, sorry about that.

[Getsum]

I did my leg workout at home this morning, and then I headed to the gym and did 30 minutes on the bike, 10 on the heavy bag and then the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (200lbs x 6, 220lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 6, 267lbs x 6)
Standing Barbell Calf Raises - Calves (267lbs x 10)
Seated Leg curls - Quadriceps (110lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 8/6/05: 2424 Calories, 165g Protein, 155g Carbs (Fiber was 19g), 99.5g Fat, (Saturated Fat was 36.5g)

[Getsum]

Didn’t have a chance to do my update yesterday so here it is. Sunday was a rest day.

My diet totals for today 8/7/05: 2402 Calories, 129g Protein, 255g Carbs (Fiber was 30g), 79g Fat, (Saturated Fat was 34.5g)

[ffloyd]

Great workouts, Getsum. The kickboxing sounds like fun.

[Getsum]

I feel asleep before doing my update last night, so here it is.

Yesterday was a rest day.

My diet totals for today 8/8/05: 2931 Calories, 161g Protein, 281g Carbs (Fiber was 23g), 115g Fat, (Saturated Fat was 51.5g)

[Getsum]

Today was a rest day.

My diet totals for today 8/9/05: 3266 Calories, 220.5g Protein, 326g Carbs (Fiber was 44g), 120.7g Fat, (Saturated Fat was 62.5g)

[Getsum]

Great workouts, Getsum. The kickboxing sounds like fun.
Thanks man. I need to get back in that gym. Today was my 19th anniversary so my wife and me went out, and then we're going out of town this weekend. Hopefully I can at least squeeze in my lifting these next 3 days.

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 12, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 175lbs x 10, 195lbs x 8)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 6)
Dips – Triceps, Chest & Shoulders (Body Weight x 10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)
Triceps extensions – Triceps (50lbs x 10)

My diet totals for today 8/10/05: 3610 Calories, 210g Protein, 404g Carbs (Fiber was 42g), 140g Fat, (Saturated Fat was 47.5g)

[Getsum]

I did my lifting at home.

Shoulders/Back/Arms
Seated Military Press – Shoulders & Triceps (115lbs x 8)
Shoulder shrugs - Traps (115lbs x 10)
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 8)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10)
EZ Bar curls – Biceps & Forearms (60lbs x 8)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

My diet totals for today 8/11/05: 2975 Calories, 174g Protein, 357g Carbs (Fiber was 52g) 85.5g Fat (Saturated Fat was 41.5g)

[Getsum]

I was out of town the last 3 days for mine and my wife’s 19th anniversary. I was able to workout two of the days I was gone and Friday was a rest day. Here’s my update.

Friday, August 12, 2005 – Rest day.

Saturday, August 13, 2005 – 30 minutes on the elliptical followed by my leg/upper body workout on the various machines at the resort I was staying at. I was able to get my heart rate up to 164 on the elliptical and that is about 90% of my max.

Sunday, August 13, 2005- 10 minutes on the recumbent bike, 20 minutes on the elliptical followed by a light full body workout with the machines.

Anyway, hopefully I can get dialed in and back on track here these next few weeks. I’ve been taking in too many calories and I’ve gained some weight back.

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 10, 227lbs x 10, 237lbs x 6, 247lbs x 4, 257lbs x 1)
Incline Bench – Chest, Triceps & Shoulders. (147lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (147lbs x 8)
Dips – Triceps, Chest & Shoulders (Body Weight x 8)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)
Triceps extensions – Triceps (50lbs x 10)

My diet totals for today 8/15/05: 3536 Calories, 168g Protein, 396g Carbs (Fiber was 28g), 151g Fat, (Saturated Fat was 17.5g)

[AJ010]

Awesome benching man!

Was the decline just a warmup, or were those actual working weights?

[Getsum]

Awesome benching man!

Was the decline just a warmup, or were those actual working weights?
Thanks man. They were just a warm up. I would have like to have done another set of declines at like 185 and inclines with like 167 but I started lifting late last night and I was running out of time. Also, the inclines really stress out my left shoulder and that also keeps me lifting lighter on those. I'm really hoping that I can establish myself in the 250lbs range on my bench and while it's going slow, it is getting there. I’d like to be doing sets of 10 with 250lbs in the next couple of months.

[AJ010]

Thanks man. They were just a warm up. I would have like to have done another set of declines at like 185 and inclines with like 167 but I started lifting late last night and I was running out of time. Also, the inclines really stress out my left shoulder and that also keeps me lifting lighter on those. I'm really hoping that I can establish myself in the 250lbs range on my bench and while it's going slow, it is getting there. I’d like to be doing sets of 10 with 250lbs in the next couple of months.

Oh alright. Is that an injury thing with the left shoulder?

250x10 on bench would be killer, that's like over 300lbs for a max!

[Getsum]

Oh alright. Is that an injury thing with the left shoulder?

250x10 on bench would be killer, that's like over 300lbs for a max!
I'm really not sure to be honest. My shoulder just tends to be sore when I do heavier inclines or heavy upright rows, so I try not to push those as much. And I have a long term goal of maxing over 300lbs on my bench, and over 1000lbs for the 3 lift total, I’m just not sure when I’ll actually reach it. But for my weight and size, they should be realistic goals.

I’m just going to stick with it and wait and see.

[Getsum]

I went to the gym and did 10 minutes on the bike, and 10 minutes of shadow boxing. After that I did 30 minutes of boxing drills with a personal trainer.

My diet totals for today 8/16/05: 2501 Calories, 194g Protein, 248g Carbs (Fiber was 38.5g), 55g Fat, (Saturated Fat was 26.5g)

[Getsum]

I went to the gym yesterday morning and did my Shoulders/Back/Arms workout. Basically did a high rep workout on the various machines and really had my arms burning when I was done. After that I did 5 minutes on the recumbent bike and then did the one hour power boxing class.

[Getsum]

Here's yesterday's update:

I did my leg workout at home this morning, and then I headed to the gym and did 20 minutes on the bike, 10 on the heavy bag and then the one-hour power boxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 6, 220lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 6, 267lbs x 6)
Standing Barbell Calf Raises - Calves (267lbs x 10)
Seated Leg curls - Quadriceps (110lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

I'm not going to be tracking or posting my diet totals, and because of that I wont be posting rest days. So from here on out it will only be the days I lift and intense cardio workouts.

[Getsum]

I took last week off from lifting and cardio, a week of doing absolutely nothing on the exercise front and now I’m starting my new routine and cutting phase today after work. I’ve been bulking up these last 6 weeks and I think I’m ready to start dropping weight again and my target is going to be 190lbs by the middle of November. I’m also going to be tracking my diet totals while I’m cutting, so I should be posting daily again.

Starting on Monday, August 29, 2005, I’m going to do the high rep/drop set routine shown below for 1 weeks and on the second week I’m going go back to my previous routine with free weights in 6 to 8 rep range. I plan on doing this for the next 8 to 10 weeks and that should get me to the Middle of November.

Chest/Triceps/Shoulders/Traps - Monday
Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps Pushdown – Triceps (2 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)
Seated Shoulder Press – Shoulders & Triceps (1 x 8)
Side Lateral Raise – Shoulders (1 x 8)
Front Dumbbell Raise – Shoulders (1 x 8)
Neck Harness – Neck (1 x 8)


Back/Arms/Neck - Wednesday
EZ Bar curls – Biceps & Forearms (2 x 8)
Seated Rows - Middle Back, Triceps & Lats (2 Drop Sets)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 Drop Sets)
Underhand Cable Pulldowns - Lats, Biceps (2 Drop Sets)
Dumbbell Hammer curls - Biceps & Forearms (2 Drop Sets)
Wrist curls – Forearms (1 x 8)
Rear Delts – Middle Back (1 x 8)
Roman Chair – Lower Back (1 x 8)
Neck Harness – Neck (1 x 8)

Legs - Saturday
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 8)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 Drop Sets)
Standing Barbell Calf Raises - Calves (2 Drop Sets)
Seated Leg curls - Quadriceps (2 Drop Sets)
Lying Leg curls - Hamstrings (1 x 8)

[Getsum]

I went to the gym and did my lifting there. After that I did 10 minutes on the recumbent bike and then finished with the one-hour power boxing class.

Chest/Triceps/Shoulders/Traps – Monday
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 185lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10)
Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Dips – Triceps, Chest & Shoulders (1 x 6 @ Body Weight)
Triceps Pushdown – Triceps (2 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)
Seated Shoulder Press – Shoulders & Triceps (2 Drop Sets)
Side Lateral Raise – Shoulders (2 Drop Sets)
Front Dumbbell Raise – Shoulders (2 Drop Sets)

My diet totals for today 8/29/05: 2101 Calories, 152.5g Protein, 235.6g Carbs (Fiber was 32g), 59.5g Fat, (Saturated Fat was 29g)

[Getsum]

Yesterday was a rest day and I needed it, I was pretty sore from Monday’s workout.

My diet totals for today 8/30/05: 2846 Calories, 167g Protein, 302g Carbs (Fiber was 42g), 100g Fat, (Saturated Fat was 39.5g)

[Getsum]

Here’s yesterday’s workout.

I went to the gym and did my lifting there. After that I did 15 minutes on the elliptical.

Back/Arms/Neck - Wednesday
EZ Bar curls – Biceps & Forearms (2 x 10)
Seated Rows - Middle Back, Triceps & Lats (3 Drop Sets)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 Drop Sets)
Underhand Cable Pulldowns - Lats, Biceps (2 Drop Sets)
Dumbbell Hammer curls - Biceps & Forearms (2 Drop Sets)
Wrist curls – Forearms (1 x 10)
Rear Delts – Middle Back (1 x 10)
Roman Chair – Lower Back (1 x 10)

My diet totals for today 8/31/05: 3536 Calories, 168g Protein, 396g Carbs (Fiber was 28g), 151g Fat, (Saturated Fat was 17.5g)

[ffloyd]

Nice workout, Getsum.

[Getsum]

Thanks man.

I just wanted to post an update of what’s been going on with me. I’ve had the flu for the last two weeks and it just won’t go away. I’m coughing and hacking up stuff every morning but I do finally seem to be getting better. I’m hoping I can start working out this week.

[Getsum]

I did my lifting at home today.

Chest/Triceps/Shoulders/Traps – Monday
Decline Bench – Chest, Triceps & Shoulders (147lbs x 10, 147lbs x 10, 177lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (177lbs x 10, 197lbs x 10, 217lbs x 10, 227lbs x 10, 237lbs x 8, 247lbs x 5, 257lbs x 4, 267lbs x 1)
Inclined Bench - Chest, Triceps & Shoulders (147lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (147lbs x 8)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Seated Military Press – Shoulders & Triceps (115lbs x 5)
Shoulder shrugs - Traps (115lbs x 10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 8)
Triceps extensions – Triceps (50lbs x 10)

[ffloyd]

Strong arms there, Getsum.

[Getsum]

Strong arms there, Getsum.
Thanks again man. I’m really happy with last night’s workout; I was surprised to have done that well after taking so much time off. I’m really sore today though, my right shoulder is aching and both arms feel really heavy. Hopefully it won’t hinder tomorrow’s arm workout.

[Getsum]

I did my lifting at home.

Back/Arms/Neck - Wednesday
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6, 15lbs x 12)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (8 x 25lbs)

[Getsum]

I did my leg workout at home this morning, and then I headed to the gym and did 15 minutes on the bike and then the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 6, 267lbs x 6)
Standing Barbell Calf Raises - Calves (267lbs x 10)
Seated Leg curls - Quadriceps (110lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I went to the gym this morning and did 15 minutes on the recumbent bike and then the one-hour power kickboxing class.

[Getsum]

I went to the gym this morning and did 15 minutes on the elliptical and then did a high rep upper body workout. Then I finished with some crunches.

Decline Bench – Chest, Triceps & Shoulders (135lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 8)
Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Triceps Pushdown – Triceps (2 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)
Seated Shoulder Press – Shoulders & Triceps (2 Drop Sets)
Dumbbell Hammer curls - Biceps & Forearms (2 Drop Sets)
EZ Bar curls – Biceps & Forearms (2 Drop Sets)
Seated Rows - Middle Back, Triceps & Lats (2 Drop Sets)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 Drop Sets)
Rear Delts – Middle Back (2 Drop Sets)

[Getsum]

Well I joined 24 Hour Fitness because it should give me some more convenient choices for cardio while my schedule is so busy. So I went to the gym this morning and started off with 20 minutes on the elliptical and then did my leg workout and followed that with some abdominal work. Then I finished up with 25 minutes on the cross trainer.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (205lbs x 6, 205lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (180lbs x 6, 270lbs x 6)
Standing Barbell Calf Raises - Calves (270lbs x 10, 270lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10, 100lbs x 10)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 8, 115lbs x 8)
Leg Press – Hamstrings, Quadriceps, Calves & Glutes (180lbs x 10, 270lbs x 10, 360lbs x 10)

[Getsum]

I went to the gym with my wife today and started with 15 minutes on the elliptical and then did a full body routine while I showed her the different machines and exercises and then we finished off with some abdominal work.

[Getsum]

I went to the gym again today and started with 15 minutes on the elliptical and then did my chest workout and then I did 15 minutes on the cross trainer and finished off with some abdominal work.

Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 185lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (135lbs x 8, 185lbs x 8, 205lbs x 8)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10)
Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Triceps Pushdown – Triceps (2 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)
Seated Rows - Middle Back, Triceps & Lats (2 Drop Sets)

[Getsum]

I went to the gym with my wife again today and started with 15 minutes on the elliptical and then did a full body routine. I was originally supposed to start with a personal trainer because I got 5 sessions as part of deal when I joined 24 Hour Fitness, but he just took my information, calculated by body fat and told me I need a doctor’s release for him to train me because of my diabetes. Well that was a complete waste of an hour of my life.

Anyway, I’ve really been having a hard time getting into the gym because of my schedule but I’m going to do what I can, when I can. Hopefully I can increase my cardio and drop some weight somehow.

I weighed 212.5lbs today and he calculated my body fat at 24.6%. That seems right on the money considering I was at 195lbs and 17.5% a few months back. It’s time for me to recommit and focus on diet and exercise. I’m still able to wear 36 jeans but they’re pretty tight and there’s no way I can squeeze into my 34 jeans. Right now I’m wearing some 38 most of the time.

[Getsum]

I went to the gym and did 25 minutes on the recumbent bike and then finished with the one-hour power boxing class.

[Getsum]

I went to the gym this morning and did a 5-minute warm-up on the elliptical and then did a pretty solid full body routine. Notable lift were my flat bench at 225lbs x 8 and 245lbs x 4. After my lifting I did 10 minutes on the recumbent bike and then finished off with the one-hour power boxing class. Damn, 3 hours in the gym is pretty intense.

[Getsum]

I went to the gym yesterday morning and did 10 minutes on the recumbent bike and then finished with the one-hour power boxing class.

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 185lbs x10, 195lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)

[Getsum]

I did my lifting at home.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20, 15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (8 x 25lbs)
Abs – 2 sets of 50 crunches

[Getsum]

I did my lifting at home.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 10, 267lbs x 6)
Standing Barbell Calf Raises - Calves (267lbs x 10)
Seated Leg curls - Quadriceps (110lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 185lbs x10, 195lbs x 10, 205lbs x 8)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)
Abs - 2 sets of 50 crunches

[Getsum]

I did my lifting at home.

Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 8, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20, 15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)

[Getsum]

I went to the gym and did 30 minutes on the recumbent bike, 5 minutes of jump rope and then 10 minutes on the recumbent bike, and then I finished with the one-hour power boxing class.

[Getsum]

I played over an hour of flag football at the park yesterday for some good cardio, but I ended up twisting the crap out of my ankle and now it's sore and swollen.

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 185lbs x10, 195lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)

[Getsum]

I went to the gym and did my lifting and I did 20 minutes on the elliptical, 5 minutes on the bike, 10 minutes on the heavy bag, and 5 minutes of jumping rope. After that I did the one-hour boxing class.

Shoulders/Back/Arms
Inclined Chest Multi Press - Chest, Triceps & Shoulders (126lbs x 12, 126lbs x 12)
Rear Delts – Middle Back (101lbs x 8)
Machine Butterfly Pec Exercise – Chest (101lbs x 8)
Seated Rows - Middle Back, Triceps & Lats (112lbs x 8, 112lbs x 8)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (112lbs x 8, 112lbs x 8)
Seated Shoulder Press – Shoulders & Triceps (126lbs x 8, 126lbs x 8)
Triceps Pushdown – Triceps (65lbs x 12, 65lbs x 12)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (25lbs x 10, 25lbs x 10)
Wrist curls – Forearms (20lbs x 10, 20lbs x 10)

[Getsum]

I did my leg workout and then a quick upper body workout on Friday and followed that with 5 minutes on the recumbent bike, 10 minutes on the elliptical and finished with the one-hour boxing class.

This morning I went to do some jogging and was only able to run for a ½ mile before my ankle started killing me. I guess it’s not ready for running so I’ll try again next weekend.

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10, 195lbs x10, 205lbs x 10, 215lbs x 10, 225lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (155lbs x 10, 175lbs x 10, 195lbs x10, 215lbs x 10, 225lbs x 10, 235lbs x 5)
Inclined Bench - Chest, Triceps & Shoulders (145lbs x 10, 145lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

I went to the gym and did 20 minutes on the recumbent bike, 5 minutes on the treadmill, and after that I did the one-hour power kickboxing class.

[Getsum]

I did my lifting at home.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 6, 115lbs x 6)
Seated Military Press – Shoulders & Triceps (115lbs x 8)
EZ Bar curls – Biceps & Forearms (60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (20lbs x 10)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (145lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10, 205lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (145lbs x 10, 145lbs x 10, 145lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x10)
Flat Bench – Chest, Triceps & Shoulders (165lbs x 10, 175lbs x 10, 185lbs x 10, 195lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (145lbs x 10, 145lbs x 10, 145lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)
Crunches

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10, 115lbs x 10)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (20lbs x 10)

[Getsum]

I did my lifting at home. Man it sucks being injured. I sprained my ankle 6 weeks ago and I can still feel some pain.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (205lbs x 10, 205lbs x 10)
Standing Barbell Calf Raises - Calves (205lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 8, 215lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (225lbs x 6, 235lbs x 6, 245lbs x 5)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

Tonight was my last night of class and I have a 6 week break before the spring semester starts, so I’m going to try to hit the boxing gym as much as I can. Anyway, after class I went home and did my lifting.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 8, 215lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (225lbs x 8, 235lbs x 8, 245lbs x 7, 255lbs x 5, 265lbs x 1)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I went to the gym and did my lifting and I did 15 minutes on the elliptical, 5 minutes on the bike and after that I did the one-hour power boxing class.

Shoulders/Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (140lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (140lbs x 6)
Shoulder shrugs - Traps (140lbs x 8)
Rear Delts – Middle Back (101lbs x 8, 101lbs x 8)
Seated Rows - Middle Back, Triceps & Lats (112lbs x 8, 112lbs x 8)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (112lbs x 8, 112lbs x 8)
Seated Shoulder Press – Shoulders & Triceps (126lbs x 8, 126lbs x 8)
Triceps Pushdown – Triceps (65lbs x 12, 65lbs x 12)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (20lbs x 10, 20lbs x 10)
Wrist curls – Forearms (20lbs x 10)

[Getsum]

I did my lifting at home.

Chest/Triceps
Flat Bench – Chest, Triceps & Shoulders (215lbs x 4, 225lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4, 265lbs x 3, 275lbs x 2, 285lbs x 2, Needed help with 295lbs)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 8, 115lbs x 8)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (25lbs x 8, 25lbs x 8)

[Getsum]

I did my lifting at home.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (205lbs x 6, 205lbs x 6)
Standing Barbell Calf Raises - Calves (205lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I did my lifting at home. Oh yeah, I pushed that 295lbs up today! Pretty good way to end out the year!

Chest/Triceps
Flat Bench – Chest, Triceps & Shoulders (225lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4, 265lbs x 3, 275lbs x 2, 285lbs x 2, 295lbs x 1)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I went to the gym today and warmed up on the elliptical for 10 minutes, then I did a high rep full body workout for my lifting to mix things up some, then another 5 minutes on the elliptical, 10 minutes on the recumbent bike and I finished off with the one-hour power boxing class.

[Getsum]

I went to the gym today and warmed up on the elliptical for 15 minutes, then I did 30 minutes with a personal trainer and I finished off with the one-hour power boxing class.

[Getsum]

I met my long time goal of benching 300lbs tonight!!! Time to concentrate on getting my deadlifts up to where they should be. I’m pretty happy with my squatting in general even though I haven’t been lifting heavy lately, but I’ll be going for heavier weight and lower reps for the next few weeks or so.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 4, 215lbs x 4)
Flat Bench – Chest, Triceps & Shoulders (225lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4, 265lbs x 4, 275lbs x 3, 285lbs x 1, 300lbs x 1, Needed help with 305lbs)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 8, 115lbs x 8)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 30)
Wrist curls – Forearms -(15lbs x 15)
Neck Harness – Neck (25lbs x 10)

[Getsum]

I went to the gym and did 10 minutes on the elliptical and then 30 minutes with a personal trainer. After that I came home and did my leg workout and finished off with some crunches for my abs.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (260lbs x 4, 260lbs x 4)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 4, 267lbs x 4)
Standing Barbell Calf Raises - Calves (267lbs x 5, 267lbs x 5)
Seated Leg curls - Quadriceps (120lbs x 10, 120lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I went to the gym and did 30 minutes on the elliptical and finished off with the one-hour boxing class.

[Getsum]

I went to the gym and did 7 minutes on the elliptical and finished off with the one-hour power kickboxing class.

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (225lbs x 4)
Flat Bench – Chest, Triceps & Shoulders (230lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (225lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (230lbs x 8, 235lbs x 8, 240lbs x 6, 245lbs x 6, 250lbs x 5)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (125lbs x 5, 125lbs x 5)
Seated Military Press – Shoulders & Triceps (125lbs x 5, 125lbs x 5)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (125lbs x 5, 125lbs x 5)
Shoulder shrugs - Traps (125lbs x 5, 125lbs x 5)
EZ Bar curls – Biceps & Forearms (70lbs x 5, 70lbs x 5)
Dumbbell Hammer curls - Biceps & Forearms (23lbs x 14)
Wrist curls – Forearms -(23lbs x 8)
Neck Harness – Neck (25lbs x 8)

[Getsum]

I went to the gym and did 5 minutes on the recumbent bike, 30 minutes with a personal trainer and finished with 5 minutes on the elliptical.

[Getsum]

Today was my first class of weight training at SDCC. I need the credit so I’ll be doing my Saturday workouts there. The teacher wanted us to get familiar with the equipment so I just did a high rep full body workout and finished with 10 minutes on the recumbent bike and then the class ends with abs.

My schedule has been kicking my butt and it shows in my workouts, my diet and my weight. I’m hoping I can find a way to rededicate and somehow focus on cutting and cardio because right now that’s what I need to do the most.

[Getsum]

I did my lifting at home. I finished with 10 minutes on my recumbent bike and then did some crunches for my abs.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (155lbs x 10, 185lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 10, 225lbs x 10, 235lbs x 8, 245lbs x 6)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (60lbs x 8)

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (125lbs x 5, 125lbs x 5)
Seated Military Press – Shoulders & Triceps (125lbs x 5)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (125lbs x 5)
Shoulder shrugs - Traps (125lbs x 5)
EZ Bar curls – Biceps & Forearms (70lbs x 5, 70lbs x 5, 70lbs x 5)
Dumbbell Hammer curls - Biceps & Forearms (23lbs x 16)
Wrist curls – Forearms (23lbs x 10)
Neck Harness – Neck (25lbs x 8)

[Getsum]

Yesterday was my second class of weight training at SDCC. We started out with a short jog and then some stretching before lifting. After that I did a pretty good full body workout and finished off with 15 minutes of cardio on the bike and the class ends with abs.

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (155lbs x 10, 185lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 10, 225lbs x 10, 235lbs x 6, 245lbs x 6)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (60lbs x 8)

[Getsum]

Another class of weight training at SDCC and we started out with a short jog and then some stretching before lifting. After that I did a pretty good full body workout and the class ends with abs. I've been experiencing really bad shin splints whenever I run so I'm going try to stick with the machines for my warm up.

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (155lbs x 8, 175lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 6, 225lbs x 4, 245lbs x 4, 275lbs x 2)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (60lbs x 8)
EZ Bar curls – Biceps & Forearms (70lbs x 6)
Dumbbell Hammer curls - Biceps & Forearms (23lbs x 12)

[Getsum]

This is my update for 3-18-06.

Another class of weight training at SDCC and I started with 15 minutes on the recumbent and then some stretching before lifting. After that I did a pretty good full body workout and the class ends with abs.

[Getsum]

I did my lifting at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (155lbs x 10, 185lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 8, 225lbs x 8, 235lbs x 6, 245lbs x 4)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)

[Getsum]

I'm going to be posting my diet totals so I can reference them via the internet. I did some walking for cardio today along with some crunches for abs.

My diet totals for today 4/2/06: 1305 Calories, 133g Protein, 151g Carbs (Fiber was 33g), 23.5g Fat (Saturated Fat was 7)

My diet totals for today 4/3/06: 1790 Calories, 150g Protein, 201g Carbs (Fiber was 34g), 32g Fat (Saturated Fat was 10)

[Getsum]

I did some walking and I also stacked a cord of wood for some cardio today. I'm hoping to do some lifting at home on thursday.

My diet totals for today 4/4/06: 1715 Calories, 137g Protein, 224g Carbs (Fiber was 36g), 73.5g Fat (Saturated Fat was 13)

[Getsum]

I did my lifting at home and finished off with some crunches.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (155lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10, 185lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (60lbs x 8)
EZ Bar curls – Biceps & Forearms (70lbs x 6)
Dumbbell Hammer curls - Biceps & Forearms (23lbs x 16)

Blood Pressure: 142/83
Pulse Rate: 95
Blood Sugars: B-139, L-98

My diet totals for today 4/5/06: 1675 Calories, 115g Protein, 204g Carbs (Fiber was 26g), 52g Fat (Saturated Fat was 14)

[Getsum]

I did some walking for cardio today and then some crunches for my abs in the evening.

Blood Pressure: 138/91
Pulse Rate: 91
Blood Sugars: B-157, D-112

My diet totals for today 4/6/06: 1600 Calories, 117g Protein, 227g Carbs (Fiber was 29g), 37g Fat (Saturated Fat was 14)

[Getsum]

I went to 24hr fitness today and started off with 20 minutes on the elliptical for cardio and then did a full body workout and finished of with some crunches.

Blood Pressure: 126/79
Pulse Rate: 84

My diet totals for today 4/7/06: 2008 Calories, 112g Protein, 235g Carbs (Fiber was 26g), 42g Fat (Saturated Fat was 6)

[Getsum]

I did some walking for my cardio today.

Blood Sugars – B-112

My diet totals for today 4/8/06: 2261 Calories, 128g Protein, 227g Carbs (Fiber was 13g), 88g Fat (Saturated Fat was 20)

[Getsum]

Blood Sugars – B-120

My diet totals for today 4/9/06: 2212 Calories, 215g Protein, 181g Carbs (Fiber was 34g), 60g Fat (Saturated Fat was 19)

[Getsum]

I did some walking for my cardio today.

Blood Pressure: 127/80
Pulse Rate: 86
Blood Sugars – B-73, L-85

My diet totals for today 4/10/06: 2181 Calories, 185g Protein, 265g Carbs (Fiber was 31g), 53g Fat (Saturated Fat was 10)

[Getsum]

I went walking for my cardio and then did my lifting at home and finished off with some crunches.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (155lbs x 10, 155lbs x 10, 185lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 10, 215lbs x 10, 225lbs x 8)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 8)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (60lbs x 10)

Blood Pressure: 114/82
Pulse Rate: 97
Blood Sugars – B-88, L-83

My diet totals for today 4/11/06: 2165 Calories, 136g Protein, 300g Carbs (Fiber was 30g), 52g Fat (Saturated Fat was 11)

[Getsum]

I went to the gym for my cardio and did 5 minutes on the recumbent bike and finished off with the one-hour boxing class. It was a pretty rough class and it showed just how far down the tubes my conditioning has fallen. But I plan and changing that over the next few months.

Blood Pressure: 127/90
Pulse Rate: 88
Blood Sugars – B-112, L-108, D-102

My diet totals for today 4/12/06: 2291 Calories, 203g Protein, 216g Carbs (Fiber was 28g), 78g Fat (Saturated Fat was 22)

[Getsum]

Blood Pressure: 136/81
Pulse Rate: 82
Blood Sugars – B-100, L-94, D-111

My diet totals for today 4/13/06: 2460 Calories, 134g Protein, 337g Carbs (Fiber was 44g), 65g Fat (Saturated Fat was 17)

[Getsum]

I went to the gym for my cardio and did 20 minutes on elliptical and did a high rep upper body workout, the one-hour boxing class and finally finished off with 30 minutes of drills with a trainer. Basically 2 hours and 30 minutes of intense exercise.

Blood Sugars – B-95, E-106

My diet totals for today 4/14/06: 1965 Calories, 111g Protein, 280g Carbs (Fiber was 30g), 31g Fat (Saturated Fat was 11)

[Getsum]

Blood Sugars – E-90

My diet totals for today 4/15/06: 1831 Calories, 107g Protein, 142g Carbs (Fiber was 9g), 31g Fat (Saturated Fat was 17)

[Getsum]

Blood Sugars – B-77, L-94

My diet totals for today 4/16/06: 2035 Calories, 118g Protein, 222g Carbs (Fiber was 24g), 77g Fat (Saturated Fat was 17)

[Getsum]

Blood Sugars – B- 100, E-106

My diet totals for today 4/17/06: 1935 Calories, 89g Protein, 295g Carbs (Fiber was 48g), 54g Fat (Saturated Fat was 12)

[Getsum]

I went to the gym today and started off with 28 minutes on the elliptical going up a level each minute to level 14 and then back down. Then I did a high rep full body weight lifting workout and I finished off with 30 minutes of boxing drills in the ring with my trainer. I’m also down to 203lbs from 222lbs on 3-27-06 so the weight loss is coming along nicely.

Blood Pressure: 124/71
Pulse Rate: 91
Blood Sugars – B-123, D-126

My diet totals for today 4/18/06: 2305 Calories, 126g Protein, 312g Carbs (Fiber was 37g), 63g Fat (Saturated Fat was 22)

[Getsum]

Blood Sugars – B-105, L-111

My diet totals for today 4/19/06: 2200 Calories, 118g Protein, 298g Carbs (Fiber was 23g), 45g Fat (Saturated Fat was 18)

[Getsum]

I went to the gym today and started off with 20 minutes on the elliptical, and then I did a high rep full body weight lifting workout.

Blood Sugars – B-118, D-112

My diet totals for today 4/20/06: 1500 Calories, 64g Protein, 220g Carbs (Fiber was 23g), 32g Fat (Saturated Fat was 10)

[Getsum]

I went to the gym today and started off with 30 minutes on the and then I did a high rep upper body weight lifting workout and I finished off with the one hour boxing class.

Blood Sugars – B-102

My diet totals for today 4/21/06: 2000 Calories, 105g Protein, 270g Carbs (Fiber was 20g), 64g Fat (Saturated Fat was 16)

[Getsum]

I worked out at the college today and started off with 20 minutes on the recumbent bike and then did a full body workout and ended with abs.

My diet totals for today 4/22/06: 1953 Calories, 104g Protein, 229g Carbs (Fiber was 7g), 64g Fat (Saturated Fat was 15)

[Getsum]

Blood Pressure: 119/72
Pulse Rate: 72
Blood Sugars – B-135, L-98

My diet totals for today 4/23/06: 2173 Calories, 162g Protein, 286g Carbs (Fiber was 31g), 66g Fat (Saturated Fat was 12)

[Getsum]

I did 60 minutes of walking for my cardio today.

Blood Sugars – B-108, E-111

My diet totals for today 4/24/06: 1855 Calories, 82g Protein, 195g Carbs (Fiber was 7g), 63g Fat (Saturated Fat was 16)

[Getsum]

I went to the gym for my cardio and did 20 minutes on elliptical and finished off with 30 minutes of drills with a trainer.

Blood Sugars – B-108

My diet totals for today 4/25/06: 2029 Calories, 100g Protein, 316g Carbs (Fiber was 27g), 59g Fat (Saturated Fat was 12)

[Getsum]

I went to the gym today and started off with 30 minutes on the elliptical and then I finished off with the one-hour boxing class.

Blood Sugars – B-113, L-102, D-120

My diet totals for today 4/26/06: 1595 Calories, 80g Protein, 240g Carbs (Fiber was 18g), 38g Fat (Saturated Fat was 10)

[Getsum]

I went to the gym today and started off with 20 minutes on the elliptical and then I finished off with the one-hour boxing class.

Blood Sugars – B-124

My diet totals for today 4/27/06: 1737 Calories, 84g Protein, 250g Carbs (Fiber was 25g), 49g Fat (Saturated Fat was 13)

[Getsum]

I went to the gym today and started off with 10 minutes on the elliptical and then I finished off with the one-hour power boxing class.

Blood Sugars – B-144, L-122

My diet totals for today 4/28/06: 1015 Calories, 50g Protein, 158g Carbs (Fiber was 7g), 42g Fat (Saturated Fat was 7)

[Getsum]

I went to the gym at SDCC today and started off with 20 minutes on the recumbent bike and then did a full body workout and ended with abs.

Blood Sugars – B-113

My diet totals for today 4/29/06: 1355 Calories, 72g Protein, 194g Carbs (Fiber was 23g), 29g Fat (Saturated Fat was 5)

[Getsum]

My diet totals for today 4/30/06: 1430 Calories, 81g Protein, 228g Carbs (Fiber was 26g), 24g Fat (Saturated Fat was 6)

[Getsum]

Blood Sugars – B-124

My diet totals for today 5/1/06: 2420 Calories, 118g Protein, 326g Carbs (Fiber was 35g), 75g Fat (Saturated Fat was 19)

[Getsum]

Blood Sugars – B-124

My diet totals for today 5/2/06: 880 Calories, 47g Protein, 128g Carbs (Fiber was 12g), 21g Fat (Saturated Fat was 7)

[Getsum]

Blood Sugars – B-111, E-104

My diet totals for today 5/3/06: 1530 Calories, 77g Protein, 223g Carbs (Fiber was 23g), 46g Fat (Saturated Fat was 16)

[Getsum]

I’m down to 198lbs today and that makes a total of 24lbs lost since March 27, 2006. I weighed 222lbs on 3-27 and so basically that’s averaging 4 lbs a week.

[Getsum]

Blood Sugars – B-97

My diet totals for today 5/4/06: 2550 Calories, 156g Protein, 340g Carbs (Fiber was 30g), 102g Fat (Saturated Fat was 26)

[Getsum]

Blood Sugars – B-120

My diet totals for today 5/5/06: 1625 Calories, 75g Protein, 236g Carbs (Fiber was 16g), 46g Fat (Saturated Fat was 10)

[Getsum]

I went to the gym at SDCC today and started off with 15 minutes on the recumbent bike and then did a full body workout and ended with abs.

Blood Sugars – B-120

My diet totals for today 5/6/06: 2030 Calories, 191g Protein, 183g Carbs (Fiber was 18g), 49g Fat (Saturated Fat was 14)

[Getsum]

My diet totals for today 5/7/06: 1665 Calories, 78g Protein, 250g Carbs (Fiber was 5g), 40g Fat (Saturated Fat was 6)

[Getsum]

My diet totals for today 5/8/06: 2025 Calories, 115g Protein, 275g Carbs (Fiber was 16g), 80g Fat (Saturated Fat was 21)

[Getsum]

Blood Sugars – B-140

My diet totals for today 5/9/06: 1613 Calories, 141g Protein, 142g Carbs (Fiber was 5g), 53g Fat (Saturated Fat was 13)

[Getsum]

Blood Sugars – B-110

My diet totals for today 5/10/06: 1653 Calories, 98g Protein, 184g Carbs (Fiber was 19g), 50g Fat (Saturated Fat was 11)

[Getsum]

Blood Sugars – B-124

My diet totals for today 5/11/06: 2044 Calories, 101g Protein, 300g Carbs (Fiber was 31g), 70g Fat (Saturated Fat was 15)

[Getsum]

Blood Sugars – B-94

My diet totals for today 5/12/06: 1528 Calories, 83g Protein, 241g Carbs (Fiber was 14g), 26g Fat (Saturated Fat was 5)

I went to the gym at SDCC today and started off with 15 minutes on the recumbent bike and then did a full body workout and ended with abs.

Blood Sugars – B-108

My diet totals for today 5/13/06: 1573 Calories, 74g Protein, 181g Carbs (Fiber was 29g), 70g Fat (Saturated Fat was 19)

[Getsum]

I'm going to start posting my workouts and try to get back to a 3 day split. The spring semester is finally over and I'm only taking one online class over the summer so I should be able to track my workouts at home. I've been stuck between 198 and 201 pounds these last few weeks and I want to make a strong effort at getting below 190 over the next month. I've also been lifting and doing various forms of cardio from walking and playing tennis to my normal exercise machines and boxing workouts.

[Getsum]

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 8, 135lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 8, 195lbs x 8, 205lbs x 8, 215lbs x 8)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 8, 135lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 8)

[Getsum]

Back/Shoulders/Arms/Neck
Dips – Triceps, Chest & Shoulders (1 x 10 @ Body Weight)
Bent Over Rows – Middle Back, Triceps & Lats (125lbs x 5)
Seated Military Press – Shoulders & Triceps (115lbs x 5)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 5)
Shoulder shrugs - Traps (115lbs x 5)
EZ Bar curls – Biceps & Forearms (70lbs x 5, 70lbs x 5)
Dumbbell Hammer curls - Biceps & Forearms (23lbs x 16)
Wrist curls – Forearms (15lbs x 16)
Neck Harness – Neck (25lbs x 8)

[Getsum]

I was planning on doing my leg workout today but instead I’m resting my knee. My wife mopped the kitchen floor and I didn’t realize it was still wet and ended up twisting the crap out of my knee. It’s pretty swelled up now but hopefully it’ll heal quickly.

[Getsum]

I'm back and I need to cut. I weighed in at 217lbs this morning and I've been getting back into seriously working out for these last 3 weeks. I've mainly been focusing on cardio and high rep work outs to get my conditioning up to where it should be. Anyway, I'm ready to take that next step get my diet dialed in and go back to a 4 day split. I'm hoping to track my diet, as well as posting some blood sugars and blood pressures. Right now my main goal is cutting so I'm going to stick to high amount of cardio and high rep, lighter weight workouts and adding weight as I go.

Chest/Triceps -
Decline Bench - Chest, Triceps & Shoulders (1 x 12)
Flat Bench - Chest, Triceps & Shoulders (2 x 12)
Dips - Triceps, Chest & Shoulders (1 x 12 @ Body Weight)
Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Triceps Pushdown - Triceps (2 Sets)
Machine Butterfly Pec Exercise & Chest (2 Sets)

Back/Arms -
Stiff-Legged Barbell Dead lift - Lower Back & Hamstrings (1 x 12)
EZ Bar curls - Biceps & Forearms (1 x 12)
Seated Rows - Middle Back, Triceps & Lats (2 Sets)
Wide-Grip Lat Pull downs - Lats, Biceps & Middle back (2 Sets)
Underhand Cable Pull downs - Lats, Biceps (2 Sets)
Dumbbell Hammer curls - Biceps & Forearms (2 Sets)
Wrist curls - Forearms (1 x 12)
Rear Delts - Middle Back (1 x 12)
Roman Chair - Lower Back (1 x 12)

Shoulders/Traps/Neck -
Seated Shoulder Press - Shoulders & Triceps (2 x 12)
Shoulder shrugs - Traps (2 x 12)
Side Lateral Raise - Shoulders (1 x 12)
Front Dumbbell Raise - Shoulders (1 x 12)
Neck Harness - Neck (1 x 12)

Legs -
Dead lifts - Quadriceps, Hamstrings, Calves & Glutes (2 x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 12)
Lunges - Quadriceps, Hamstrings, Calves & Glutes (1 x 12)
Leg presses - Hamstrings, Quadriceps, Calves & Glutes (2 Drop Sets)
Standing Barbell Calf Raises - Calves (1 x 12)
Seated Leg curls - Quadriceps (1 x 12)
Lying Leg curls - Hamstrings (1 x 12)

[Getsum]

I did my cardio yesterday (10/8/07) at the boxing club. This is the newest club in La Mesa and I was also trying to get used to their machines. Their squat machine is strange and it doesn?t have a pad and their leg press machine is strange as well. I might just stick to cardio here and do my lifting either at home or at 24hr fitness.

Elliptical Machine - 15 Minutes
Recumbent Bike - 15 Minutes
Power Boxing Class - 1 hour

[Getsum]

I went to 24hr fitness with my wife tonight and we did cardio, chest and abs.

Chest/Triceps -
Decline Bench - 1x12:135#, 1x10:175#
Flat Bench - 1x9:205#, 1x6:215#
Dips - 1x6:BW
Chest Multi Press - 2x10:135#
Inclined Chest Multi Press - 2x10:135#
Triceps Pushdown - 2x10:70#
Machine Butterfly - 2x10:80#

Cardio - 30 minutes on the cross trainer
Abs - 100 Crunches, 20 leg raises

Blood Pressure 131/82 Pulse 85
Blood Sugar - L159

Body Fat: 24.8% - Measured with OMRON Analyzer HBF-306

Diet totals for 10/9/07: 2040 Calories, 213g Protein, 147g Carbs (Fiber was 16g), 41g Fat (Saturated Fat was 8.5)

[Getsum]

I went to 24hr fitness with my wife tonight and we did cardio, back/arms and abs. Pretty good workout overall.

Back/Arms -
Stiff-Legged Barbell Dead lift - 10x135
EZ Bar curls - 10x50
Seated Rows - 10x100, 10x115, 8x130
Wide-Grip Lat Pull downs - 8x100, 8x115
Lat Pull downs - 10x110, 10x110
Dumbbell Hammer curls - 12x27.5
Wrist curls - 12x27.5
Rear Delts -
Roman Chair - 10xBW, 10xBW+35

Cardio - 30 minutes on the elliptical (450 calories burned)
Abs - 70 Crunches, 20 leg raises

Diet totals for 10/10/07: 2481 Calories, 198g Protein, 222g Carbs (Fiber was 17g), 67g Fat (Saturated Fat was 18)

[Samraiwise]

Hi Flint!!

Flint, welcome back, m'friend. You looks like a very patient trainee with a determination. I'm honored. http://www.angelfire.com/nb/kazuo/img/sm_hi.gif

I've been reading some of your journal this evening. Very impressive lifts you've accomplished　so far. I think I could learn a lot from you, especially for my Bench Press.

See you soon, I'll be back later. Good night(JST), for now.

Oh, please call me Kaz. http://www.angelfire.com/nb/kazuo/img/kittie01.gif

[Getsum]

Hi Kaz,

Welcome and thanks for kind words. Keeping a workout journal really helps me stay focused/dedicated and it's nice to track the progress. I'm planning on heading to boxing club right after work today and I usually get around 90 minutes of cardio there. I'm going to try to focus on really stretching out and on my abs on my boxing workout days.

[Getsum]

I went to the boxing club and had a really good workout today. I started off with 15 minutes on the elliptical and then lifted. The boxing club in La Mesa is new and they have these HOIST fitness systems that I'm trying to get used to.


Shoulders/Traps/Neck -
Seated Shoulder Press - 12x100, 9x115
Shoulder shrugs - 12x135, 12x135
Side Lateral Raise - 12x15, 10x15
Front Dumbbell Raise - 10x15, 10x15
Neck Harness - 3 sets of 10x30 front and both sides

I also did some weighted ab work on the different HOIST machines, I kind of like them but I really still need to get used to using them.

After that I did the 1 hour power boxing class. Basically a kick boxing or boxing class follows the same basic format. Different instructors do some slightly different things. It starts with 5 minutes of jump rope, 5 minutes of stretching, 10 minutes of shadow boxing drills with some light dumbbells, 30 minutes of various drills on the heavy bags with some running, jump squats or lunges mixed in to give your arms a break, and then finishes off with 10 minutes of various abdominal exercises. It's pretty much 60 minutes of nonstop cardio and I was still sweating 15 minutes after my shower driving home.

Daily Blood Sugar Average (DBSA): 115

Diet totals for 10/11/07: 1970 Calories, 152g Protein, 237g Carbs (Fiber was 24g), 50g Fat (Saturated Fat was 18)

[Samraiwise]

Hi Flint, your day seemed a productive one and I'm glad!

Keeping a workout journal really helps me stay focused/dedicated and it's nice to track the progress.
I thank you for dropping by at mine. You're right about the journal, I agree.

Those HOIST machines you mentioned, they look very modern, refreshing it seems. Probably because I've never went to any gym in the last sixteen years, I'm very curious about machines.

The one hour PBC seems very tough, especially after those lifting. Does the blood circulation increase it offers accelerate your muscle recovery somewhat? I'm just wondering.

See ya, m'friend. I'll be back. http://www.angelfire.com/nb/kazuo/img/sm_treadmill.gif

[Getsum]

Thanks Kaz! Hmm, I'm really not sure if it helps with muscle recovery or not. I know I'm pretty sore right after the class.

I went to 24hr fitness this afternoon and did 30 minutes of cardio on the elliptical and then just did a bunch of abs. Leg raises, Roman chair, swiss ball crunches, regular crunches, weighted machine crunches.

Diet totals for 10/12/07: 2465 Calories, 166g Protein, 271g Carbs (Fiber was 26g), 78.5g Fat (Saturated Fat was 2.5)

[Getsum]

I went to the boxing club this morning and did 10 minutes on the elliptical, then the 1 hour power boxing class and finished off with some additional ab work on the machines.

Diet totals for 10/13/07: 2475 Calories, 216g Protein, 190g Carbs (Fiber was 21g), 79g Fat (Saturated Fat was 25.5)

[Getsum]

I did my dead lifts and squats at home and then went to 24hr fitness to finish up. I've lost 3.5lbs this week and weighed 213.5. Measured my body fat again today and it's at 24.5%, an extremely slight decrease but headed in the right direction.

Legs
Dead lifts - 190x5, 190x5, 190x5
Squats - 217x5, 217x8, 217x8
Leg Press - 270x8, 270x8
Leg Sled - 300x8, 300x8
Calf Raises - 270x8, 270x8
Leg Extension - 105x10, 105x10
Leg curls - 105x10, 120x10

Cardio - 30 minutes on the elliptical
50 Crunches
Roman Chair - 10xBW +25

Diet totals for 10/14/07: 2215 Calories, 188g Protein, 168g Carbs (Fiber was 17g), 74g Fat (Saturated Fat was 23)

[Samraiwise]

Hi Getsum, congratulations on your progress!! http://www.angelfire.com/nb/kazuo/img/sm_thumb_up.gif

I've lost 3.5lbs this week and weighed 213.5. Measured my body fat again today and it's at 24.5%, an extremely slight decrease but headed in the right direction.
Not at all "an extremely slight decrease", 3.5lbs/week x 4 = over 14lbs/month would be a great one.

We make observations, develop a hypothesis and then repeat the process till we find and define the most effective way how to make that progress again and constantly. I believe your having made that 3.5lbs decrease was not a coincidence. Like you said yourself "headed in the right direction", you are going to do that again and better.

After all those leg works, it was nothing but a mystery for you to be able to walk, let alone to do cardio.
Don't look at me, I am not going to try it myself, NEVER!! I'd rather enjoy it vicariously watching your progress. LOL http://www.angelfire.com/nb/kazuo/img/kittie01.gif

[Getsum]

Thanks Kaz! I was sore at first this morning but the warm up cardio and stretching seems to help me out.

I went to TBC today.

15 minutes on the elliptical
15 minutes on the recumbent bike
1 hour power boxing class


Diet totals for 10/15/07: 2500 Calories, 200g Protein, 205g Carbs (Fiber was 20g), 100g Fat (Saturated Fat was 31)

[Getsum]

I felt really tired when I got home from work, hard day, so I ended up taking a nap. About an hour later my wife is waking me up asking if we were going to workout. Anyway, we went to 24hr fitness and we did cardio, chest and abs and she did some leg work as well. Pretty good workout considering I had to drag myself into the gym. I always feel better after going though.

Chest/Triceps -
Decline Bench - 135x10, 175x8
Flat Bench - 225x8 (needed help with 9), 235x4, 225x5
Dips - BWx10, BWx8
Chest Multi Press - 135x10
Inclined Chest Multi Press - 90x10, 160x6
Triceps Pushdown - 105x10, 130x10
Machine Butterfly - 75x10

Cardio - 30 minutes on the elliptical
Abs - 60 Crunches

Diet totals for 10/16/07: 2160 Calories, 184g Protein, 229g Carbs (Fiber was 24g), 54g Fat (Saturated Fat was 18)

[Samraiwise]

Hey Flint, you did pretty well for feeling tired after work!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup03.gif

Just between you and me http://www.angelfire.com/nb/kazuo/img/sm_hush.gif
Thinking about having to set up my tiny home gym...bench and the bar with all those plates for a workout after coming home from work, let alone to put those all back after a workout, sometimes makes me feel like skipping workout itself....what a bummer!! *ahem* Sorry about the rant.

Flat Bench - 225x8 (needed help with 9), 235x4, 225x5
Wish someday I could do just that!! http://www.angelfire.com/nb/kazuo/img/sm_wink05.gif

[Samraiwise]

By the way, there's something I've noticed,
Your journal has quite unusually http://www.angelfire.com/nb/kazuo/img/sm_fireball.gifHOThttp://www.angelfire.com/nb/kazuo/img/sm_fireball.gif views/post ratio, which tells things about this journal.

A lot of people have been quietly and constantly checking it....meaning, "Serious reading" -period- *bow*

[Getsum]

Thanks Kaz! I'm going to be focusing on increasing the weight on my Bench, Dead Lifts and Squats over the next month to get them back to where I was prior to this last break. Hopefully I can get my weight under 200lbs by then as well. I honestly feel I can get to 195lbs by the Thanksgiving Holiday and I'd like to use that week as my rest week. That?ll put right at 6 or 7 weeks for this current routine which is where I usually like to take a break and change things up.

[Getsum]

Another night at 24hr fitness with my wife tonight and we did cardio, back/arms and abs. We both seem to be in a groove right now and it?s nice. This is really the first time in 21 years of marriage that we?ve seriously lifted weights together.

Back/Arms -
Stiff-Legged Barbell Dead lift - 135x10, 145x10
Seated Rows - 100x10, 115x10
Wide-Grip Lat Pull downs - 100x10, 115x8
Underhand Cable Pull Downs - 100x10, 115x10
EZ Bar curls - 50x10, 50x10
Dumbbell Hammer curls - 27.5x10, 27.5x10
Wrist curls - 27.5x10
Rear Delts - 100x10
Roman Chair - BWx10

Cardio - 30 minutes on the elliptical
Abs - 60 Crunches

Diet totals for 10/17/07: 2380 Calories, 222.5g Protein, 258g Carbs (Fiber was 26.8g), 53.5g Fat (Saturated Fat was 21)

[Samraiwise]

Sounds like a very good plan. I myself is struggling, though in my case to gain weight to 190lb+. So let's keep it up, both of us. We can do that! Meet me on the mountainside, sort of... you from the summit and I from the foot!!http://www.angelfire.com/nb/kazuo/img/sm_friends.gif
Another night at 24hr fitness with my wife tonight and we did cardio, back/arms and abs. We both seem to be in a groove right now and it?s nice. This is really the first time in 21 years of marriage that we?ve seriously lifted weights together.
.........Ok, I admit I'm jealous!! I'm with mine for 20 years, but not only once after our marriage just a few times before marriage. I can always teach you "How to make your wife unhappy!!", someday even I'll write a book about it. http://www.angelfire.com/nb/kazuo/img/sm_taunt.gif (j/k)

Oh, don't trouble yourself, today is my "doing nothing day", so please go ahead and enjoy good workouts together!! *wink* See ya later, my friend!!

[Getsum]

That sounds like a good plan Kaz! Enjoy your off day man, rest is an important part of muscle growth. For me, I'm trying to stick with the daily grind until I get closer to where I need to be body fat wise. I was looking over my journal and I was at 198lbs in June of last year and now I'm kicking myself for letting my diet and cardio go to crap. Oh well, I'm back on track now it seems.

Anyway, I came home from work, took a nap and I did my workout at home tonight because I had to complete my astronomy final. I got an A in the class and I'm really glad that's out of the way. No cardio or abs today.

Shoulders/Traps/Neck -

Seated Shoulder Press- 120x5, 70x10, 70x10
Shoulder shrugs- 120x10, 120x10, 120x10
Upright rows- 70x10, 70x10, 70x10
Side Lateral Raise- 15x10, 15x10
Front Dumbbell Raise- 15x10, 15x10
Neck Harness- 25x10, 25x10

Diet totals for 10/18/07: 2110 Calories, 210.5g Protein, 174g Carbs (Fiber was 22.3g), 45g Fat (Saturated Fat was 17)

[Getsum]

I used today as a rest day.

Diet totals for 10/19/07: 2861 Calories, 187.5g Protein, 328.5g Carbs (Fiber was 33.3g), 81g Fat (Saturated Fat was 27.5)

[Getsum]

I went to the boxing club this morning and started off with 10 minutes on the recumbent bike while I wrapped my hands, then I did the 1 hour kick boxing class. That was the first kick boxing class I've done in over a year and my legs were really sore after I was done. Hopefully it doesn't affect my leg workout too much but I'm still working with lighter weight on legs so I should be able to push through it. After the kick boxing class I did a light weight/high rep upper body workout using the hoist machines and finished off with some additional weighted ab exercises. Then I spent 10 minutes in there sauna before heading home to shower.

My diet has been really clean all week but I want to tweak it by upping the protein to around 225g and dropping the carbs to 175g as daily targets and then staying under the 2000 calories per day.

Diet totals for 10/20/07: 1938 Calories, 144g Protein, 135g Carbs (Fiber was 17g), 72g Fat (Saturated Fat was 21.5)

[Samraiwise]

Hi Flint, how was your rest day? A nice productive day I presume. 1 hour kick boxing class!! Looks going well today also, but only part I could join was "10 minutes sauna" I think, rest of your workout I'd rather vicariously!! http://www.angelfire.com/nb/kazuo/img/sm_hotsweat.gif

Does your better half help you and take a part of your diet program? My wife doesn't. She fries everything edible in sight....even knowing I usually eat dinner past 21:00. http://www.angelfire.com/nb/kazuo/img/sm_shrug01.gif

[Getsum]

Hi Flint, how was your rest day? A nice productive day I presume. 1 hour kick boxing class!! Looks going well today also, but only part I could join was "10 minutes sauna" I think, rest of your workout I'd rather vicariously!! http://www.angelfire.com/nb/kazuo/img/sm_hotsweat.gif

Does your better half help you and take a part of your diet program? My wife doesn't. She fries everything edible in sight....even knowing I usually eat dinner past 21:00. http://www.angelfire.com/nb/kazuo/img/sm_shrug01.gif

Hi Kaz. The rest day was good and needed. We went to the movies and watched The Kingdom and it was really good. My wife helps me out some, but she isn't on my diet so I have to do most of it myself.

We got a call late last night at 10:30 from our daughter in law saying that she and my son were having their 2nd baby. Well it's morning now and she's only at 4cm so it looks like it's going to be a while. Anyway, I'm doing the first half of my leg workout at home in the morning and then heading to 24hr later tonight to finish it off and do some cardio and abs.

I weighed 213lbs this morning and my body fat reading was 24.2%.

[Getsum]

Legs
Dead lifts- 210x5, 210x5, 210x5
Squats- 237x8, 217x8, 217x8
Leg Press- 270x8, 270x8
Leg Sled- 300x8
Calf Raises- 270x8
Leg Extension- 105x10
Leg curls- 120x10

Cardio- 30 minutes on the elliptical
Abs- 50 Crunches

Diet totals for 10/21/07: 2445 Calories, 226g Protein, 175g Carbs (Fiber was 17g), 78g Fat (Saturated Fat was 25)

[Getsum]

Well, I live the East County of San Diego so I spent the day getting my stuff packed just in case we need to evacuate because of the wild fires. So far we've been lucky but the fire are still burning out of control and my house is surrounded by avocado groves and canyons. We were forced to evacuate in the 2003 Cedar Fire so we were better prepared this time and are not waiting until the last minute.

Anyway, no workout today, I ate more than I should have and I'm exhausted. We were without power for a couple of hours this afternoon but luckily they got that back on. Other than that, things are great!

Diet totals for 10/22/07: 2951 Calories, 230g Protein, 358.5g Carbs (Fiber was 20g), 47g Fat (Saturated Fat was 22.5)

[Samraiwise]

Oh Flint, I pray for you and your family's safety.

I am really sorry I haven't realized that, I saw some news on TV about fire in the U.S. but it has never occurred to me....until now, my friends actually live there.

The moment like this, I feel very small...living in a small island and remaining ignorant of what is happening in the rest of the world.

I'm glad you and your family is all right.*sigh of relief*
I'll try to watch CNN more closely, be careful and take care my friend!! *bow*

[Getsum]

Thank you Kaz. It looks like one fire went by us to the north and the other to the south and we are going to be alright for now. Another day of not working out so I'm just posting my diet totals. I hope to workout tomorrow and get back on track.

Diet totals for 10/23/07: 2725 Calories, 163g Protein, 341g Carbs (Fiber was 33g), 78.5g Fat (Saturated Fat was 21.5)

[Getsum]

I did the first part of my chest workout at home and then went to 24hr with my wife to finish up and do some cardio and abs.

Chest/Triceps-
Decline Bench- 135x10, 185x10
Flat Bench- 205x10, 225x7 (needed help with 8, paused to long up top), 225x5
Dips- BWx8, BWx6
Close Grip Bench Press- 135x10
Inclined Chest Multi Press- 90x10, 140x8
Triceps Pushdown- 100x10, 115x10, 130x10
Machine Butterfly- 75x8

Cardio - 30 minutes on the elliptical
Abs - 100 Crunches

Diet totals for 10/24/07: 2110 Calories, 195g Protein, 221g Carbs (Fiber was 24g), 49g Fat (Saturated Fat was 15.5)

[Samraiwise]

Chest/Triceps-
Decline Bench- 135x10, 185x10
Flat Bench- 205x10, 225x7 (needed help with 8, paused to long up top), 225x5
Dips- BWx8, BWx6
Close Grip Bench Press- 135x10
Inclined Chest Multi Press- 90x10, 140x8
Triceps Pushdown- 100x10, 115x10, 130x10
Machine Butterfly- 75x8
So everyone likes incline BP.

Even after that, your BP with 225x midium number of reps are impressive. And I know you could do more if you wanted to...you're the inspiration, Flint.

Hope you and your family a peace of normal life from, I mean all this wildfire thing...

[Getsum]

So everyone likes incline BP.

Even after that, your BP with 225x midium number of reps are impressive. And I know you could do more if you wanted to...you're the inspiration, Flint.

Hope you and your family a peace of normal life from, I mean all this wildfire thing...
Hi Kaz. I like inclines but sometimes they give me shoulder pain when I lift heavier weight, and the same thing can happen with upright rows. My volume was too high yesterday on the declines, before going into my flat bench press and it left me stuck at 225. Right now I'm just using the declines as my warm-up and I might just do two sets of 5 next week, then just 5 at 205, 5 at 225 and go up then. I also had my daughter as a spot and it was her first time spotting me so I didn't want to do anything crazy. I am hoping to do some reps in the 235, 245 and 255 range in the next week or so, even if it's just for one or two. It's important to feel that heavier weight up top, then down at your chest and finally pushing it back up. But I am going to keep my top priorities at Diet, Cardio, and Fat Loss until I get closer to 200lbs and around 15% body fat.

[Samraiwise]

My friend...please laugh at me. Must be my old age, I mistook decline for incline. http://www.angelfire.com/nb/kazuo/img/sm_sleepy.gif

And that happend because I was thinking about adding incline BP to my workout myself. I must have confused you very much with my last post, please forgive me. http://www.angelfire.com/nb/kazuo/img/sm_drink_bottle.gif

Of course, if those were decline BP working sets your load would have been super heavier!! That would be an insult to you if I have meant that!! And I had already checked your BP records before, and what I meant was those are the inspiration for me!! Sorry for my funny English...I felt a little tired today. *Uh-oh...sounds an excuse even to myself, hehe*

Good luck on both your health goal and your BB goal!! http://www.angelfire.com/nb/kazuo/img/sm_thumb_up.gif

[Getsum]

Not at all Kaz, thanks for the comments. Internet was flaking out last night so I'm updating now. I went to 24hr fitness with my wife last night and we did cardio, back/arms and abs. The curling section of the gym was packed with people and I didn't want to wait around so I'll do some extra arm work next workout.

Back/Arms -
Stiff-Legged Barbell Dead lift - 135x10, 185x10
Seated Rows - 115x10, 130x10, 145x10
Wide-Grip Lat Pull downs- 100x10, 115x8
Underhand Cable Pull Downs- 100x10
EZ Bar curls- 50x10
Dumbbell Hammer curls- 27.5x10, 27.5x10
Rear Delts- 100x10

Cardio- 30 minutes on the elliptical
Abs- 50 Crunches

Diet totals for 10/25/07: 2860 Calories, 191g Protein, 322g Carbs (Fiber was 36g), 85g Fat (Saturated Fat was 25)

[Getsum]

I went to the boxing gym and started with 10 minutes on the treadmill. I get shin splints really easy so this was a bad idea. Then I did my shoulder workout and added in some extra arm work and did 10 minutes on the recumbent bike while I wrapped my hands. After that I finished off with the one hour boxing class and 15 minutes in the sauna. Lifting weights prior to my boxing class was a bad idea because it really affected my workout. My arms were totally shot from the weights, my legs were shot from the treadmill and I was having a hard time doing the drills. Live and learn I guess.

Shoulders/Traps/Neck-
Seated Shoulder Press- 120x5, 100x8, 85x10
Shoulder shrugs- 135x10, 135x10, 185x5
Cable EZ Bar curls- 50x10, 50x10
Triceps Pushdown- 100x10
Upright rows- 70x10, 70x10
Side Lateral Raise- 15x10, 20x10
Front Dumbbell Raise- 15x10, 20x10
Neck Harness- 25x10, 25x10
Dumbbell Hammer curls- 30x10, 30x10
Wrist curls- 30x10, 30x10
Roman Chair- BWx12

Diet totals for 10/26/07: 2295 Calories, 163g Protein, 256g Carbs (Fiber was 25g), 68.5g Fat (Saturated Fat was 23)

[Samraiwise]

Hi Flint, I hope you and your family is doing all right!


I went to the boxing gym and started with 10 minutes on the treadmill. I get shin splints really easy so this was a bad idea. Then I did my shoulder workout and added in some extra arm work and did 10 minutes on the recumbent bike while I wrapped my hands. After that I finished off with the one hour boxing class and 15 minutes in the sauna. Lifting weights prior to my boxing class was a bad idea because it really affected my workout. My arms were totally shot from the weights, my legs were shot from the treadmill and I was having a hard time doing the drills. Live and learn I guess.I know what you mean. Once I did that too. In my case, I hurt my joints(elbows) during the following Karate session!

Since then I never do weights before contact sports which involve punches and kicks.

Have a nice Saturday and Sunday!! http://www.angelfire.com/nb/kazuo/img/kittie01.gif

[Getsum]

Hi Kaz. The family is doing good and we're baby sitting my grandson Ezekiel so there's two of them down stairs right now! Scary stuff man! That's why I'm hiding up in my office. I hope your family and weekend are good as well.

I went and played some doubles tennis this morning with my wife, son in law and a friend and that was a nice change of pace. Then later in the evening I went to 24hr alone and started with 30 minutes on the elliptical, followed by a high rep upper body workout and then finished off with abs. I also went grocery shopping today, so hopefully I can decrease my carbs a little and up my protein next week. Today was a nearly perfect day on the diet front as far as where I want the ratios.

I weighed 213.5 this morning and my body fat measured 23.7%.

Blood Pressure: 126/73
Pulse Rate: 84
Blood Sugars: E-124

Diet totals for 10/27/07: 2622 Calories, 276g Protein, 223g Carbs (Fiber was 26g), 54g Fat (Saturated Fat was 19)

[Getsum]

I had a really good leg workout today and it was also a good day on the diet front. I did my dead lifts and squats at home and then finished up at 24hr with my wife.

Legs
Dead lifts- 210x5, 230x5, 230x5
Squats- 237x10, 267x8, 267x8, 267x6
Leg Press- 360x8, 410x5, 360x6
Leg Sled- 300x10, 320x8
Calf Raises- 270x10, 270x10
Leg Extension- 150x10
Leg curls- 150x10, 210x8

Cardio - 30 minutes on the elliptical (450 calories burned)
Abs - 50 Crunches

Diet totals for 10/28/07: 2361 Calories, 299g Protein, 134g Carbs (Fiber was 15g), 65.5g Fat (Saturated Fat was 25.5)

[jtroster]

Nice leg day.

[Getsum]

Nice leg day.
Thanks Joel. I paid for it today though.

I went to the boxing club tonight and started with 20 minutes on the elliptical, then 10 on the recumbent bike, and then did the one hour boxing class. Man my legs were sore from yesterday. I was also down to 212lbs today.

Diet totals for 10/29/07: 2791 Calories, 281g Protein, 224g Carbs (Fiber was 27g), 81.5g Fat (Saturated Fat was 27.5)

[Samraiwise]

Hi Flint, I'm glad to hear it seemed you spent a quality time with your family and friends. I wish myself had a son then male would have a majority vote in our house.

Congrats on a nice leg work and BW improvement!!
Usually a good workout like that tends to lead to further weight gain. I think both your diet control and free-weights+cardio+boxing combo are working great!! http://www.angelfire.com/nb/kazuo/img/sm_thumb_up.gif

[Getsum]

Hi Flint, I'm glad to hear it seemed you spent a quality time with your family and friends. I wish myself had a son then male would have a majority vote in our house.

Congrats on a nice leg work and BW improvement!!
Usually a good workout like that tends to lead to further weight gain. I think both your diet control and free-weights+cardio+boxing combo are working great!! http://www.angelfire.com/nb/kazuo/img/sm_thumb_up.gif
Thanks Kaz. Yeah, coming back from a long layoff makes it easy to lose some body fat and gain some muscle. This is basically my 3rd time using pretty much this exact method to get below 200lbs while maintaining muscle mass and lowering body fat. Every time I did gain some weight in the beginning before really starting to drop weight. But I wasn't tracking my workouts in this journal back in September when this intial weight gain was taking place. Mainly because I was just doing some cardio and then high rep full body workout a few times a week, almost like drop sets or circuit training just to get some conditioning back. My diet was still pretty erratic as well. I was eating better and cutting out junk, but I didn't have a solid set of meals to follow like I do now.

I'm really happy with my diet right now. It's basically dialed in to where it was before. I'm preparing all my own meals and keeping the protein levels up while maintaining low to moderate carbohydrate levels. I don't mind being slightly higher in carbs and calories on my boxing or kickboxing workout days because I really need the extra energy. I'm hoping to start losing a steady 2lbs a week from here on out. So far I am down 5lbs in 3 weeks since I started the journal back up on 10/9/07.

[Getsum]

My back was bothering me from yesterday's workout. Right between my shoulder blades too, it sucked. Anyway I ended up taking a 2 hour nap while I waited for my wife to get home. After that I did the first part of my chest workout at home and then went to 24hr to finish up and do some cardio and abs. Late night workouts for the win! Excellent workout overall.

On a side note, I compared the seated leg curl machine to the lying leg curl machine and the weights listed on the seated are messed up. The lying leg curl machine is closer to doing them on my setup at home so I'm sticking to those next Sunday.

Chest/Triceps-
Decline Bench- 135x5, 205x5
Flat Bench- 225x5, 235x5, 245x3 (Needed help on 4), 255x2 (didn?t attempt 3), 205x8
Dips- BWx8, BWx8, BWx8
Close Grip Bench Press- 135x10, 135x8
Inclined Chest Multi Press- 101x10, 151x8, 151x8, 101x10
Triceps Pushdown- 145x10, 145x10
Machine Butterfly- 75x10, 90x10, 90x10

Cardio - 30 minutes on the elliptical (420 calories burned)
Abs - 50 Crunches

Diet totals for 10/30/07: 2556 Calories, 285.5g Protein, 203.5g Carbs (Fiber was 24g), 65.5g Fat (Saturated Fat was 28.5)

[Samraiwise]

I see so your nutritional plan was all laid out in a fine balance with your daily workout plan, and your BW inprovement shows what you explained here.

Have you always liked to cook(prepare meals) by yourself? I just wonder because I don't...I'm too lazy beside I'm taste-blind sort of...I mean, I can eat anything so I can serve anything to others too....I hope you could see my problem. http://www.angelfire.com/nb/kazuo/img/sm_lol02.gif

Sometimes I feel a part of my body not recovered enough before the workout, but when actually starting my workout I find myself doing more than fine. As long as that keeps happening I can't skip my workout just because of my not feeling up to it.
Flat Bench- 225x5, 235x5, 245x3 (Needed help on 4), 255x2 (didn?t attempt 3), 205x8
Dips- BWx8, BWx8, BWx8
Close Grip Bench Press- 135x10, 135x8
Inclined Chest Multi Press- 101x10, 151x8, 151x8, 101x10
Wish I could do the same!!
I think, it's your positive attitude, which keeps inviting your excellent workout!! http://www.angelfire.com/nb/kazuo/img/kittie01.gif

[Getsum]

Have you always liked to cook(prepare meals) by yourself? I just wonder because I don't...I'm too lazy beside I'm taste-blind sort of...I mean, I can eat anything so I can serve anything to others too....I hope you could see my problem. http://www.angelfire.com/nb/kazuo/img/sm_lol02.gif

Haha. Good morning Kaz. It's Halloween here today so Happy Halloween man. I used a vacation day today so I could get some stuff done around the house and then I'll head to the gym in the afternoon so I'm back in time to pass out candy to the kids. I really enjoy cooking, but between working full time and school, it's not always an option. It's basically the reason I gained the weight back from the last time I was cutting and working out regularly. I just made some eggs with salsa and bacon for breakfast and that's easy right there.

Stick with it Kaz, your bench will go up man. When I was shooting towards maxing 300 I used 225 for 10 as the first goal. 225 is a fairly safe weight to work with and if you're able to add one rep to a set every week or so, you're well on your way.

[Hibiscus09]

Nice workout!! :)

Happy Halloween!

http://i29.photobucket.com/albums/c288/hibiscus09/mummyunwrap.gif

[Getsum]

Nice workout!! :)

Happy Halloween!

http://i29.photobucket.com/albums/c288/hibiscus09/mummyunwrap.gif

Thanks Diane. Happy Halloween!

[Getsum]

I used a vacation day today and headed to 24hr in the morning to do my workout.

Stiff-Legged Barbell Dead lift- 135x10, 155x6
Seated Rows- 130x10, 145x8
Wide-Grip Lat Pull downs- 115x10, 130x6
Underhand Cable Pull Downs- 115x10
EZ Bar curls- 65x10, 65x8
Dumbbell Hammer curls- 30x6, 30x8
Wrist curls- 30x10, 30x10
Rear Delts- 100x10
Roman Chair ? BWx10

Cardio - 30 minutes on the elliptical (450 calories burned)
Abs - 50 Crunches

Diet totals for 10/31/07: 2117 Calories, 214g Protein, 158g Carbs (Fiber was 18g), 62g Fat (Saturated Fat was 19.5)

[Getsum]

It's November 1 and I wanted to post where I'm at now. I started working out again sometime in September and I've been keeping this journal again for 3 weeks now. So that makes about 6 weeks total of steady exercise. October was a great month. I am 3 weeks into a fairly solid 4 day split routine with 3 weeks left on it before I take a few days off around Thanksgiving. I've been able to pack away my 38" Levis and I?m wearing the 36" comfortably now and my belt is down 3 holes from where it was in the beggining of September. I have lost a total of 6 pounds in October and I'm starting to see some definition return on my back, chest, arms, legs and even my gut. My cardio has been going extremely well on both the machines and the boxing workouts and both should continue to improve as I drop more weight in November. I would say that my biggest improvement in October was getting my diet dialed in and tracking my daily totals here in the journal. Blood sugars have been good for the most part and while I'm still taking the Glucophage twice a day, I'm completely off Glyburide.

My goals for November are to continue to drop around 2 pounds a week and hopefully get down to about 203lbs and under 20% body fat by December 1. I want to continue with this diet as it's working now and has worked for me twice for me in the past. I also want to try a decent max attempt on the bench press, dead lift and squat towards the end of the month so I can see where I'm at.

[Getsum]

I went with my wife to 24hr tonight and I did an upper body workout with her because she wasn't able to workout these past few days. I will finish my shoulders and neck tomorrow or Saturday at the boxing club.

Shoulders/Traps/Neck-
Seated Shoulder Press- 120x10, 120x10, 100x10
Shoulder shrugs- 135x10, 155x10, 185x8
Chest Multi Press- 147x10
Wide-Grip Lat Pull downs- 100x10
Triceps Pushdown- 100x10
Side Lateral Raise- 20x10
Front Dumbbell Raise- 20x10
Dumbbell Hammer curls- 30x10, 30x10
Wrist curls- 30x10
Roman Chair- BW+25x10, BW+25x10

Cardio- 30 minutes on the elliptical (450 calories burned)
Abs- 50 Crunches

Diet totals for 11/1/07: 2091 Calories, 222.5g Protein, 202.5g Carbs (Fiber was 18g), 49g Fat (Saturated Fat was 23.5)

[Hibiscus09]

I've been able to pack away my 38" Levis and I?m wearing the 36" comfortably now and my belt is down 3 holes from where it was in the beggining of September. I have lost a total of 6 pounds in October and I'm starting to see some definition return on my back, chest, arms, legs and even my gut. My cardio has been going extremely well on both the machines and the boxing workouts and both should continue to improve as I drop more weight in November. I would say that my biggest improvement in October was getting my diet dialed in and tracking my daily totals here in the journal. Blood sugars have been good for the most part and while I'm still taking the Glucophage twice a day, I'm completely off Glyburide.

My goals for November are to continue to drop around 2 pounds a week and hopefully get down to about 203lbs and under 20% body fat by December 1. I want to continue with this diet as it's working now and has worked for me twice for me in the past. I also want to try a decent max attempt on the bench press, dead lift and squat towards the end of the month so I can see where I'm at.

That's awesome!! Congrats on your progress and good luck achieving your November goals. :)

Great job on the workouts!

[Getsum]

Thank you Diane!


I went to the boxing club right after work today and started with 20 minutes on the recumbent bike and then did the one hour boxing class.

Diet totals for 11/2/07: 2466 Calories, 217g Protein, 230g Carbs (Fiber was 28g), 76g Fat (Saturated Fat was 23)

[Getsum]

I went to the boxing club this morning and started with 15 minutes on the recumbent bike and then did the one hour kick boxing class. After that I finished my shoulder and neck workout and also did some assisted pull ups. I think I'm going to make one of goals in 2008 to rep my body weight on chins and pull ups. I spent another 10 minutes in their sauna as well, pretty nice and relaxing way to finish up.

Upright rows- 70x10, 70x10
Triceps Pushdown- 100x10
Side Lateral Raise- 20x10
Front Dumbbell Raise- 20x10
Dumbbell Hammer curls- 30x8
Wrist curls- 30x10
Assisted Pull Up- BW-50x6, BW-50x6

Diet totals for 11/3/07: 2007 Calories, 233g Protein, 115g Carbs (Fiber was 22g), 70g Fat (Saturated Fat was 22)

[Getsum]

I weighed 209.5 this morning so the weight loss is coming along nicely. My body fat was lower (23.5%) as well, so all is good. I have to fast for 14 hours for a lab test in the morning so my diet totals for the next two days might be lower than normal. I did my dead lifts and squats at home and then finished up at 24hr with my wife.

Man, I think I am probably just grouchy but I was getting pretty annoyed at 24hr today. I am waiting for a leg press machine to open up while watching this girl doing sets with zero weight on the carriage, and she takes two minutes breaks between sets. Good grief Charley Brown! Then I finish up my sets on the leg press and I wait for the leg sled while watching women doing sets at 40lbs. Man, trust me, she would have been better off doing body weight squats. Finally, I am two sets into the leg sled and this guy comes up and asks if I am done. I told him I have one more set to go and he said let him do a quick set. My breaks between sets are literally under a minute, but I told him sure, go ahead. So I stand there and watch him do his set of 10 at 40lbs! Jiminy Crickets!!

Ok, enough ranting. On a positive note, my conditioning is showing good signs. It is getting harder to raise my heart rate on the elliptical and I did not go back below level 10 today. When I first started back up in September I was able to get my heart rate to a 162 and now the highest it gets is about 142. I normally start off at level one and go up a level every minute to level 15 and then back down. But now I am only going back down to 10 and staying there, while I was going all the way back down to level one when I first started back up in September. It looks like it is time to increase the intensity starting off. Maybe go up two levels every minute for the first couple of minutes or something.

Legs
Dead lifts- 120x5, 230x5, 250x5, 250x5
Squats- 217x5, 267x8, 287x6, 287x6, 217x8
Leg Press- 360x6, 360x5, 270x6
Leg Sled- 300x10, 320x8, 340x6
Calf Raises- 270x10, 270x10
Leg Extension- 150x10
Lying Leg curls- 150x6, 150x6
Hamtractor- 150x10

Cardio - 30 minutes on the elliptical (464 calories burned)
Abs - 50 Crunches

Diet totals for 11/4/07: 1916 Calories, 219g Protein, 81.5g Carbs (Fiber was 9.5g), 71g Fat (Saturated Fat was 19.5)

[Getsum]

Another great day of cardio at the boxing club. I started with 15 minutes on the elliptical, then 10 on the recumbent bike and finished off with the one hour kickboxing class. I also weighed 209lbs even this morning.

Diet totals for 11/5/07: 2680 Calories, 203g Protein, 231.5g Carbs (Fiber was 23g), 110g Fat (Saturated Fat was 27)

[Getsum]

I did my chest workout at home and was without a spot so I kept myself to weight I knew was safe. Basically, I just wanted to up the volume of last week. I was able to push out 225 for 9 by myself, and I might have had 10 in me. But no spot means I have to wait until next week to find out. 225 for 10 was right where I was when I maxed 300 so I am trying really hard to get back to that point. No cardio or abs today.

Chest/Triceps-
Decline Bench- 135x5, 185x5, 205x5
Flat Bench- 205x5, 215x5, 225x8, 225x9, 225x5
Close Grip Bench Press- 155x10, 165x10, 175x8
Dips- BWx8, BWx8, BWx6
Incline Bench- 135x10, 155x8, 155x8
Tricep Extension- 70x10, 70x10

Diet totals for 11/6/07: 2389 Calories, 277g Protein, 157g Carbs (Fiber was 20g), 69g Fat (Saturated Fat was 24)

[Getsum]

I went to 24hr right after work today. The delt machine was tied up so I'll do a couple sets with my shoulder workout. I was exhausted and starving tonight, so I ate more than I was planning to, and heading to bed early.

Back/Arms-
Stiff-Legged Barbell Dead lift- 135x5, 185x5, 185x5
Seated Rows- 145x5, 160x5
Wide-Grip Lat Pull downs- 145x5, 145x5
Underhand Cable Pull Downs- 145x5, 145x5
EZ Bar curls- 70x5, 70x5, 70x5
Dumbbell Hammer curls- 32.5x5, 32.5x5, 32.5x5
Wrist curls- 32.5x10, 32.5x10
Roman Chair- BW+25x10

Cardio- 30 minutes on the elliptical (482 calories burned) Highest Heart Rate was 152
Abs- 50 Crunches (Been trying to hold a stomach vacuum while doing these and they do seem more intense)

Diet totals for 11/7/07: 2830 Calories, 315g Protein, 2155g Carbs (Fiber was 28g), 74g Fat (Saturated Fat was 24.5)

[Hibiscus09]

Congrats on your weight and body fat loss!! Woohoo!

Sorry about the gym stuff. I know sometimes people camp out at equipment and it appears they aren't doing too much. I usually just ask to work in, but it's difficult on a leg press if someone is not using any weight and you want to use weights. Maybe she was newer and no weight felt like a lot of weight. :D When I first started working out many years ago I overheated just using the sled on the leg press. :p

You're doing a great job with your workouts! I've never taken a kick boxing class. I bet those take plenty of energy. I don't think I could lift my 50lb legs into the air over and over. :D

[Getsum]

Hi Diane,

Thanks for the comments. I've seen your bodyspace and journal, so I'm sure you'd be just fine with the kickboxing, but the trainers do push pretty damn hard. I'm usually really drenched by the time the hour is up and wondering who the hell signed me up for that in the first place.

The gym stuff happens all the time, but most of the time it never phases me. She was a younger women and seemed to be in shape, really no idea what the deal was, maybe rehabbing? But all is good. That's why I thought I was just grouchy that day. Like today with the delt machine, I could have waited or asked to work in. But in the grand scheme of things, doing them tomorrow or Friday works just as well. Sometimes I need to remind myself that it's a marathon, not a sprint and to quit making majors out of minors.

[Getsum]

I went to 24hr tonight for my shoulder workout. I finished with my neck at home because 24hr does have a neck machine. The boxing club has a really nice one.

Shoulders/Traps/Neck-
Seated Shoulder Press- 120x5, 130x5, 140x5
Standing Shoulder shrugs- 180x10, 230x5
Seated Shoulder Shrugs- 180x10, 230x5
Machine Butterfly- 140x10
Rear Delt Machine- 120x10
Upright rows- 70x10, 70x10
Side Lateral Raise- 20x10
Front Dumbbell Raise- 20x7
Neck Harness- 25x10, 25x10
EZ Bar curls- 70x5, 70x5

Cardio- 30 minutes on the elliptical (462 calories burned) Highest Heart Rate was 147
Abs- 75 Crunches

Diet totals for 11/8/07: 2050 Calories, 216g Protein, 152.5g Carbs (Fiber was 19g), 69.5g Fat (Saturated Fat was 21.5)

[Samraiwise]

I did my chest workout at home and was without a spot so I kept myself to weight I knew was safe. Basically, I just wanted to up the volume of last week. I was able to push out 225 for 9 by myself, and I might have had 10 in me. But no spot means I have to wait until next week to find out. 225 for 10 was right where I was when I maxed 300 so I am trying really hard to get back to that point. No cardio or abs today.

Chest/Triceps-
Decline Bench- 135x5, 185x5, 205x5
Flat Bench- 205x5, 215x5, 225x8, 225x9, 225x5
Close Grip Bench Press- 155x10, 165x10, 175x8
Dips- BWx8, BWx8, BWx6
Incline Bench- 135x10, 155x8, 155x8
Tricep Extension- 70x10, 70x10

Seated Shoulder Press- 120x5, 130x5, 140x5
Hey Flint, it's GREAT x 2!! Thanks for giving me the inspiration as always!!
As you said before, so the 225 x 10 is the bench mark for 300lb.(no pun intended, maybe jsut a little..haha)

Have a great weekend, my friend!! http://www.angelfire.com/nb/kazuo/img/sm_barbell03.gif

[orca]

Really good work going on in here. Congrats fat loss! Your hard work is definitely paying off. Impressive numbers too!

[Getsum]

Hey Flint, it's GREAT x 2!! Thanks for giving me the inspiration as always!!
As you said before, so the 225 x 10 is the bench mark for 300lb.(no pun intended, maybe jsut a little..haha)

Have a great weekend, my friend!! http://www.angelfire.com/nb/kazuo/img/sm_barbell03.gif
Hi Kaz, thanks man. 225x10 is part of it, but I still need to rep some higher weight these next couple of weeks so I'm used to feeling the heavier weight. I'd like to hit the 265, 275 and 285 rep range soon. Hopefully I have a spot next Tuesday so I can see where I'm at.


Really good work going on in here. Congrats fat loss! Your hard work is definitely paying off. Impressive numbers too!
Hi Kevin, thanks for the comments man. Yeah, the weight loss is slow, but steady. I still have another 14lbs to go to reach my current goal.

[Getsum]

I went to the boxing club tonight and did 30 minutes on the recumbent bike, followed by a few sets of assisted chins, more neck exercises, and then a high rep upper body workout with light weight. After that I did the one hour boxing class.

Diet totals for 11/9/07: 2211 Calories, 232g Protein, 157.5g Carbs (Fiber was 22g), 62.5g Fat (Saturated Fat was 22)

[Hibiscus09]

Nice job! Have a great weekend! :)

[Getsum]

Hi Diane, thanks! You too!

[Getsum]

Lots of cardio today! I had to help my oldest daughter move into her new house which was a pretty good workout. Then I went to 24hr tonight and did some cardio and some high rep upper body, mainly inclines and arms. I was also down to 208.5lbs this morning and my body fat reading was 23.3%.

Cardio- 30 minutes on the elliptical (470 calories burned) Highest Heart Rate was 142
Abs- 50 Crunches

Diet totals for 11/10/07: 2246 Calories, 283g Protein, 86.5g Carbs (Fiber was 7.5g), 80g Fat (Saturated Fat was 28)

[Getsum]

Started with dead lifts and squats at home this afternoon and then headed to 24hr in the evening to finish up. I weighed 208lbs this morning. I wasn't planning on being so low on my calories today, but I was really busy with my history class and it just worked out that way. But I felt like crap when I got back from the gym, while cooking my dinner. I need to make sure I eat something before hitting the gym, even more so on leg day. Or just take a Muscle Milk with me.

Legs
Dead lifts- 120x5, 250x5, 250x5, 210x5
Squats- 217x5, 217x5, 267x5, 267x5, 317x5, 317x5
Leg Press- 360x8, 360x8
Leg Sled- 320x8, 320x8
Calf Raises- 270x10, 270x10
Leg Extension- 150x10
Lying Leg curls- 150x6
Hamtractor- 180x10

Cardio- 30 minutes on the elliptical (477 calories burned) Highest Heart Rate was 145
Abs- 50 Crunches

Diet totals for 11/11/07: 1733 Calories, 268g Protein, 103g Carbs (Fiber was 13g), 30g Fat (Saturated Fat was 14.5)

[orca]

Helping someone move and hitting the gym. Nice job!

You're right on in your thinking...eat before you hit the gym.

Nice workouts and impressive numbers.

[Getsum]

Helping someone move and hitting the gym. Nice job!

You're right on in your thinking...eat before you hit the gym.

Nice workouts and impressive numbers.
Good morning Kevin. Thanks for the comments man. Yeah, I have type 2 diabetes so eating prior to working out is a necessity. Low blood sugars can kill you, but luckily I have never actually had one. I think my lowest ever was like a 67 (maybe it was 62) and I usually start feeling shaky when around 80ish. Normally, at a minimum, I?ll have some protein, a banana and then take a propel fitness water with me before heading out. But yesterday was super busy and I was trying to get back in time to watch the Charger game. That game was insane and the Chargers got big-time lucky.

But today is a new day, and I weighed 206.5lbs this morning. Pretty incredible, and actually unbelievable. I weighed myself 3 times just to make sure my scale wasn?t acting up, then took a shower and weighed myself a fourth time. All 4 readings were 206.5lbs. Hell, I take it.

[Hibiscus09]

Morning! Happy Monday to you. :) Congrats on the scale weight and nice job on the workout. So, do you teach a history class or are you taking a history class?

[Getsum]

Hi Diane. Thanks for the comments Happy Monday!

I'm taking history for my general ed at San Diego City College. I'm currently about 9 units away from my AS Degree in Electricity (earned the certificate back in June), and then I plan on earning a second AA in business there at city and then a BA is business from SDSU. But like getting in shape, it's a long road. Basically, I'd rather exercise and go to school than sit home and watch tv. My youngest daughter is already 18, so it's just me and my wife now.

[Getsum]

I went to see my doctor today and we went over my latest labs, my diet and my exercise routine. All is well on the diabetes front, which is really good to know. I lost 14lbs since my last visit back in May. My blood pressure was 116/60 as well. I also went to the boxing club and started with 15 minutes on the recumbent bike and finished up with the one hour boxing class.

Diet totals for 11/12/07: 2196 Calories, 253g Protein, 151g Carbs (Fiber was 22g), 60g Fat (Saturated Fat was 21)

[Getsum]

Well, I did ok tonight, but still way to many reps leading up to higher weight. At least I have a better idea where I am at right now, and I should do better when I try again sometime in December. I just lifted at home tonight so no cardio or abs today. I might add in some high rep chest inclines on my shoulder day.

Chest/Triceps-
Flat Bench- 135x5, 205x5, 225x5, 235x5, 245x3 (needed help on 4), 255x2, 265x1, 275x1, 285xfailure, 205x5, 215x5, 225x5
Decline Bench- 135x10, 155x10
Incline Bench- 135x10, 155x8
Close Grip Bench Press- 135x10, 135x10
Dips- BW+20x8, BW+20x6
Tricep Extension- 70x10, 70x10

Diet totals for 11/13/07: 2065 Calories, 234g Protein, 140.5g Carbs (Fiber was 14g), 63g Fat (Saturated Fat was 22)

[Samraiwise]

Hi Flint, congrats on great works on both fronts!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup07.gif

[Getsum]

Hi Flint, congrats on great works on both fronts!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup07.gif
Thanks Kaz!

I'm down another 1/2 pound to 206. The weight is just falling off right now. I need to remeasure my body fat this weekend.

[Hibiscus09]

Nice job on the workout! :)

[ScubaDave]

Getsum:

Wow man - sounds like you got a ton of life changes on the go...I'm really impressed. I'll have to re-read the earlier parts of the journal to get up to speed. Congrats on the weight loss...your workouts are impressive, and it sounds like you've got a good handle on the diabetes...that's great.

Dave

[Getsum]

Nice job on the workout! :)
Thanks Diane!


Getsum:

Wow man - sounds like you got a ton of life changes on the go...I'm really impressed. I'll have to re-read the earlier parts of the journal to get up to speed. Congrats on the weight loss...your workouts are impressive, and it sounds like you've got a good handle on the diabetes...that's great.

Dave
Thanks Dave! Yeah, after raising 3 kids I finally have the chance to do some of the things I had to put off earlier, mainly school. I've taken courses over the years, but could never stick with like I've been able to these past couple of years. The diabetes is an ongoing struggle, but it's always better when I'm working out and when I'm not letting my diet go.

[Getsum]

It was a really busy night for me so I had to do a quick workout at home. No cardio or abs today. I did pick up a new pair of shoes tonight and I'm going to give the treadmill another shot next time I'm at the boxing club. I'd love to be able to run, but these damn shin splints are just brutal.

Back/Arms-
Stiff-Legged Barbell Dead lift- 120x10, 140x10
Bent Over Rows- 120x6, 120x8
EZ Bar curls- 70x5, 70x5
Dumbbell Hammer curls- 32.5x5, 32.5x5
Wrist curls- 32.5x10, 32.5x10

Diet totals for 11/14/07: 2496 Calories, 267g Protein, 182.5g Carbs (Fiber was 22g), 65.5g Fat (Saturated Fat was 23)

[Getsum]

I moved my recumbent bike from my bedroom to the garage and slapped some new batteries in it, and now I can do some decent cardio at home. I did lose a great laundry rack in the process though. Between the jump rope, recumbent bike, heavy bag, double end bag, speed bag and sand bag, I can get a really good cardio workout at home.

Shoulders/Traps/Neck-
Seated Barbell Shoulder Press- 120x6, 115x6, 115x6
Standing Shoulder shrugs- 135x10, 227x5, 227x5
Upright rows- 70x10, 70x10
Side Lateral Raise- 15x10
Front Dumbbell Raise- 15x10
Neck Harness- 25x10
EZ Bar curls- 70x5

Cardio- 30 minutes on the recumbent bike (475 calories burned) Highest Heart Rate was 136

Diet totals for 11/15/07: 2015 Calories, 212g Protein, 131g Carbs (Fiber was 13g), 72g Fat (Saturated Fat was 21.5)

[Samraiwise]

I moved my recumbent bike from my bedroom to the garage and slapped some new batteries in it, and now I can do some decent cardio at home. I did lose a great laundry rack in the process though. Between the jump rope, recumbent bike, heavy bag, double end bag, speed bag and sand bag, I can get a really good cardio workout at home. Wow Flint, you are really determined to win! And you sound happy!! Yesterday's quick workout too, nicely done!!

LOL, I have a feeling, for the period between now and new year we better devise a plan for short but still effective workouts. http://www.angelfire.com/nb/kazuo/img/sm_hmm.gif

Have a nice weekend!!

[Getsum]

Wow Flint, you are really determined to win! And you sound happy!! Yesterday's quick workout too, nicely done!!

LOL, I have a feeling, for the period between now and new year we better devise a plan for short but still effective workouts. http://www.angelfire.com/nb/kazuo/img/sm_hmm.gif

Have a nice weekend!!

Thanks Kaz! I'm really looking forward to finishing this history class because it's taking up a good amount of time right now. It's over Dec 18 though, and then I have a 6 week break to really focus on diet and exercise, and just chillin.

I was down another 1/2 pound this morning to 205.5. I also want to post these figures in my journal for reference, they're from another post in the OV35.

Hmm, interesting. I went back and did a average for my last 36 days.

84,784 Calories / 36 Days = 2355.11 daily average.

I try to stay between 2000 and 2500 and it looks like it's woking. So far I've lost 11.5 pounds since Oct 9. Which is right about 2lbs a week.

This is pretty much where I want to be for maintaince levels as well. The big difference is the amount of cardio I do when I'm cutting.

[orca]

Lot's of cardio options at your finger tips.

Good solid workout.

Out of curiosity, why did you throw in the ez bar curls

[Hot Rose]

"11.5 pounds since Oct 9" WAY TO GO! Flint :D

Great job on your diet and exercise no wonder you are dropping weight.

Have a great weekend.

[Getsum]

Lot's of cardio options at your finger tips.

Good solid workout.

Out of curiosity, why did you throw in the ez bar curls
Thanks Kevin. I had no logical reason to do the extra curls. I just did a quick set when I was putting the bar away. I use the ez bar for my upright rows at home.


"11.5 pounds since Oct 9" WAY TO GO! Flint :D

Great job on your diet and exercise no wonder you are dropping weight.

Have a great weekend.
Thanks Rose.

You guys have a great weekend as well.

[Jordo1]

Great job on the weight loss! Great work outs also!

[Getsum]

Great job on the weight loss! Great work outs also!

Thanks man!

[Getsum]

I used today as a rest day.

Diet totals for 11/16/07: 2430 Calories, 214g Protein, 215.5g Carbs (Fiber was 25g), 76g Fat (Saturated Fat was 22)

[Getsum]

I went to 24hr this afternoon and got in a really good upper body drop set workout. I wanted to mix things up so I just did one drop set, starting off with moderate weight, of each exercise; I did a minimum of 20 reps each. I'm also down another 1/2 pound to 205lbs even.

Chest Multi Press-
Incline Chest Multi Press-
Machine Butterfly-
Seated Shoulder Press-
Seated Rows-
Wide-Grip Lat Pull downs-
Underhand Cable Pull Downs-
Roman Chair-
Triceps Pushdown-
Dumbbell Hammer curls-
EZ Bar curls-

Cardio- 30 minutes on the elliptical (469 calories burned)
Abs- 60 Crunches

Diet totals for 11/17/07: 2201 Calories, 260g Protein, 107.5g Carbs (Fiber was 15g), 63.5g Fat (Saturated Fat was 18.5)

[Getsum]

I did my dead lifts and squats at home and then finished up at 24hr. Kick ass workout today.

Legs
Dead lifts- 120x5, 210x5, 240x5, 240x5, 290x2
Squats- 147x5, 217x5, 217x5, 217x5, 267x5, 267x5, 317x5, 367x3, 367x3, 217x8
Leg Press- 270x8, 360x6, 360x6, 410x4, 270x8
Leg Sled- 300x10, 320x10, 340x10
Calf Raises- 270x10, 270x10
Leg Extension- 150x10, 150x10
Lying Leg curls- 150x6
Hamtractor- 150x10, 210x10

Cardio- 30 minutes on the elliptical (440 calories burned)
Abs- 60 Crunches

Diet totals for 11/18/07: 2053 Calories, 235g Protein, 152g Carbs (Fiber was 23g), 59g Fat (Saturated Fat was 19.5)

[Bob45]

Very strong squats there! How far down do you go? My knees don't like squats anymore. There is a plate loaded squat machine I am starting to use at the gym I go to. The platform you stand on is angled a bit. It seems to take pressure off the knees. There's nothing as good as regular squats IMO.

[Getsum]

Thanks Bob!

I go down to parallel on squats, not below, just a hair above where I have the safety bars set on my squat rack. I had my future son in law watching me on from the side on the set of 317 and 367 to check my form. But I was feeling pretty shaky when I was done. 317 is a hell of a lot smoother than the 367. Sometimes one side of a bar will tap one of the safety bars at the bottom. But I have a mirror right in front of me and can usually gauge myself fairly well off that. Those squats I did today are pretty much at my limit, and I normally don't go that heavy. Same thing with the dead lifts, the 290 was feeling really heavy, but I did it without my straps. I'm trying to finish up this month strong so I have a good idea of where I'm at weight wise, and then start off December with lighter weight and higher reps. But I think I'm going to stick with this current split.

The boxing club I workout at has a smith type squat machine with an angled plate up at the front of it. I didn't know what it was for, but it is a really nice piece of equipment. You know most smith machines have only the up and down movement? Well this thing lets you walk the weight back and then still has the vertical bars on each side. I have a pic of my home gym on my bodyspace so you can see what my setup looks like.

[Jordo1]

Outstanding Squats!

[Getsum]

Thanks man.

I woke up with a sore legs and lower back this morning. The legs were expected but the back wasn't. It's not real bad, so I hope it works itself out so I can do some decent cardio tonight. I'm still stuck at 205lbs as well.

[Getsum]

I did my cardio at home today. My lower back was pretty much gone by lunch, but my legs were still sore. I was really feeling how sore after the cardio on the bike.

Cardio- 30 minutes on the recumbent bike (373 calories burned)
30 minutes of boxing drills on the heavy, speed and double end bags.

Diet totals for 11/19/07: 1962 Calories, 232g Protein, 146g Carbs (Fiber was 26g), 55.5g Fat (Saturated Fat was 18.5)

[ScubaDave]

Getsum,

Those are huge squats man - way to go!! I'm having a real tough time getting past 365, and today didn't even try past 315. Good work, I'm very impressed.

Dave

[Samraiwise]

Hi my friend, still enjoying DOMS?

Your balanced strengths of both upper and lower body, I really admire!!
You are winning the battle in every front. WTG, Flint!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup_cool.gif

[Getsum]

Getsum,

Those are huge squats man - way to go!! I'm having a real tough time getting past 365, and today didn't even try past 315. Good work, I'm very impressed.

Dave
Thanks Dave. I'm sad to say I'm paying for it though.


Hi my friend, still enjoying DOMS?

Your balanced strengths of both upper and lower body, I really admire!!
You are winning the battle in every front. WTG, Flint!! http://www.angelfire.com/nb/kazuo/img/sm_thumbup_cool.gif

Haha, thanks Kaz!

Yeah, I'm still pretty sore. I just got back from walking around the mall with my wife and doing some Christmas shopping. Well I finally told her we need to go because I'm in pain. I have a messed up sciatic nerve on the lower left side of my back and it shoots pain down my left leg when it's acting up. Well, after doing my cardio tonight I decided it would be a great idea to take my heavy bag down so I can hang it upside down for a couple of days, that way the stuffing can resettle back to the top of the bag. Well, the whole process is kind of awkward because I'm holding the thing up while standing on a 4 foot ladder. I think I just made things worse because my lower back pain was really coming back at the mall. My legs hurt, back hurts...thankfully leg day only comes once a week. I'll probably be going with light weight on the SLDL on back day just to play it safe, or maybe just skip them this week.

[Hibiscus09]

Sorry you're having issues with your sciatic nerve! :eek: Great job on the leg day! :p I hobbled around for 4 to 5 days after leg day this past week, so I'm doing a full body workout today (instead of legs) as I'm heading away for my anniversary weekend and I don't want to be hobbled. :D

I hope you feel better and have a very happy Thanksgiving!!

[Getsum]

Hi Diane. Thanks! Being hobbled on a anniversary would be really lame, but you have a good plan with the full body workout. Have a fun anniversary and great Thanksgiving!

It's amazing what a good night of sleep can do. My legs are slighty sore and stiff but the back is feeling good. The scale was really feeling good this morning, I'm down to 204lb. Hmm, maybe I can see an even 200lbs before the month is done.

[Getsum]

Just posting this info for reference. I was using the calculators here on BB.com to get a better idea of where I'm currently at what my goals should be.

Link to the calculators: http://www.bodybuilding.com/fun/calculators.htm

Lean Body Mass: http://www.bodybuilding.com/fun/marcy4.htm

Based on my last body fat reading of 22.7% at 205lbs on 11-17-07
Your Weight: 93 kilograms.
Your BodyFat Percentage: 23%.
Your Lean Body Mass In Kilograms: 72 kilograms.
Your Lean Body Mass In Pounds: 158 pounds.

Which means I need to get to 180lbs even to see 12% body fat. Which is my primary goal.
180lbs*.88=158LBM

Basil Metabolic Rate (BMR): http://www.bodybuilding.com/fun/issa64.htm

Based on my current weight of 204lbs.

Step 1 - BMR Based On Weight

For Men: 1 x 93 Kg x 24 = 2221

Step 2 - BMR With Bodyfat Percentage Calculation

Taking your bodyfat percentage into account, your adjusted BMR is 1999 calories per day. This is equal to 83 calories per hour.

Step 3 - Total Daily Calories Burned

Adding in your activity level, we times your BMR by 1.55. This means that your approximate total calories burned each day is 3098.

I looked at my average calories over the last 36 days a few days back and have been losing weight very well at 2300 calories a day. That is at about 2lbs a week or 7000 calories below maintenance a week. Which is close enough for government work. The values drop only slightly when I plug in my goal weight of 180lbs and 12% body fat so I think I'll be fine staying around 2500 to 3000 calories once I'm there. For now, I'm sticking with the 2300 daily target on the 50p/30c/20f split.

Conclusion is that I need to cut all the way down to 180lbs if I'm going to see 12% BF. That number seems pretty low, but I'll run with it for now and then take another look when I'm closer to 190.

[Getsum]

I did my workout at home tonight. I did manage push out 225 for 10, and 245 for 4, both are getting me back closer to where I was when I left off.

Chest/Triceps-
Decline Bench- 135x10, 155x10
Flat Bench- 205x5, 215x5, 225x10 (oh yes), 235x5, 235x5, 245x4, 255x2
Incline Bench- 135x10, 155x8
Close Grip Bench Press- 135x10, 135x10
Dips- BWx12
Tricep Extension- 70x10

Diet totals for 11/20/07: 2121 Calories, 223g Protein, 157.5g Carbs (Fiber was 23g), 60.5g Fat (Saturated Fat was 19.5)

[Getsum]

I did my workout at home tonight. Pushed myself on these as well, still trying to get my lifting weights down for next month's rinse and repeat routine.

Cardio- 30 minutes on the recumbent bike (446 calories burned) Highest Heart Rate was 134

Back/Arms-
Stiff-Legged Barbell Dead lift- 70x10(warm up), 170x5, 190x5, 210x5
Bent Over Rows- 70x5(warm up), 120x5, 140x5, 160x5, 180x2
Power Clean- 120x5, 140x5 (dang these things are hard)
EZ Bar curls- 70x5, 70x5, 90x4 (4th was bad form and I couldn't do a 5th), 100x1 (decent form), 110x0(couldn't do it)
Dumbbell Hammer curls- 32.5x5, 32.5x5
Wrist curls- 32.5x10, 32.5x10

Diet totals for 11/21/07: 2635 Calories, 239g Protein, 236.5g Carbs (Fiber was 29g), 80g Fat (Saturated Fat was 23)

[Getsum]

I did my workout at home this morning. I pushed myself on the shoulder press so I can see where I am on that lift. I am going to go ahead and start with the new routine on Sunday 12/2/07 and it will be low weight with high reps. I also want to focus on upping my cardio so I can blow past this 200lb mark ASAP, so I will be focusing on full body and boxing workouts this upcoming week. I weighed 203.5 this morning and my body fat measured 22.4%.

Cardio- 30 minutes on the recumbent bike (425 calories burned) Highest Heart Rate was 140

Shoulders/Traps/Neck-
Seated Barbell Shoulder Press- 45x5(warm up), 127x5, 147x2, 115x6, 115x6
Standing Shoulder shrugs- 140x10, 190x5, 200x5, 240x3
Upright rows- 60x10, 80x5, 100x5
Side Lateral Raise- 15x10
Front Dumbbell Raise- 15x10
Neck Harness- 25x10

Diet totals for 11/22/07: Thanksgiving, your guess is as good as mine! :)

[Samraiwise]

Hi Flint, it is interesting that your BW goal is 180lb and my BW goal is over 200lb. I want to hit 190lb as soon as possible and increasing by 500kcal per day, am taking 2,500kcal a day for the last few weeks but so far no increase.

As long as strength gain continues, I usually don't care much about my BW but once the gain stops BW issue starts bothering me,

"Should I go after hypertropy for a while and be well equipped before next cycle of strength gain?" kind of thinking starts.

Never mind, you're doing GooooOOD job, have a nice weekend!! http://www.angelfire.com/nb/kazuo/img/kittie01.gif

[Getsum]

Hi Flint, it is interesting that your BW goal is 180lb and my BW goal is over 200lb. I want to hit 190lb as soon as possible and increasing by 500kcal per day, am taking 2,500kcal a day for the last few weeks but so far no increase.

As long as strength gain continues, I usually don't care much about my BW but once the gain stops BW issue starts bothering me,

"Should I go after hypertropy for a while and be well equipped before next cycle of strength gain?" kind of thinking starts.

Never mind, you're doing GooooOOD job, have a nice weekend!! http://www.angelfire.com/nb/kazuo/img/kittie01.gif
Hi Kaz. That is interesting. I'm just taking it one day at a time.

Back in 2005/2006 I was down to 195 and I still had some gut and was at 17% body fat. But shortly after that when my school schedule got really crazy and I let my exercise program and diet go to crap. This time, I want to see 12% body fat and I'm really not exactly sure what my body weight will be when I get there, but that's my plan. I'm the type of person that carries most of my excess body fat in my gut, visceral fat, and the best way I know to burn it is with regular cardio and a good diet. Luckily, I really enjoy the cardio, mostly the boxing and kick boxing workouts.

[Getsum]

I went to 24hr in the morning and did cardio and abs. I also found out the carriage weight on the 45 degree leg press machine I use is 125lbs so my leg press weights are off by that amount. I did some more cardio on the recumbent bike at home this evening.

Cardio- 35 minutes on the elliptical (536 calories burned) highest heart rate 144
Leg Raises- 20
Roman Chair- BWx10, BW+25x10
Abs- 100 Crunches

Cardio- 30 minutes on the recumbent bike (440 calories burned) Highest Heart Rate was 139

Diet totals for 11/23/07: 2055 Calories, 220g Protein, 126g Carbs (Fiber was 5g), 67g Fat (Saturated Fat was 23)

[Jordo1]

Move your deads to leg day and that'll give you one more reason to hate legs day and one less reason to hate back day... :) Just kidding.

It must feel great to get such a good workout even when you're not liking it. I bet the just the since of accomplishment and gaining PR's makes it worth it... :)

[Getsum]

Thanks for the comments man. :)

I got to see my dad and stepmother out at Borrego Springs today and the first thing they said was "Wow, you've been working out!" and that is always nice when someone notices. I did just over 2 hours of hiking this morning with my wife out Palm Canyon while we were there and it was a pretty good workout, we were really moving. Later I did some more cardio at home in the evening. I am really itching to lift though so I probably hit up 24hr tomorrow and do a high rep full body workout.

Cardio- 30 minutes on the recumbent bike (428 calories burned) Highest Heart Rate was 142

Diet totals for 11/24/07: 2510 Calories, 238g Protein, 234g Carbs (Fiber was 18g), 59g Fat (Saturated Fat was 20)

[flywheel99]

hi. just visiting your journal a bit and noticed you're having problems with your sciatic nerve. i recently had that type of pain/flare up/soreness and have been doing stretching two times a day, and heating/icing at the end of the day.

the rehab has really helped. just wondering if you've done any stretching exercises to help with the pain.

nice home gym as well. love the cage that you have.

[Getsum]

hi. just visiting your journal a bit and noticed you're having problems with your sciatic nerve. i recently had that type of pain/flare up/soreness and have been doing stretching two times a day, and heating/icing at the end of the day.

the rehab has really helped. just wondering if you've done any stretching exercises to help with the pain.

nice home gym as well. love the cage that you have.

Thanks for the comments man!

Yeah, I stretch fairly close to daily, even when I'm not lifting or doing cardio that day. But my back is doing much better than it was earlier in the week. I was just flat out shocked on how sore my legs were from that leg workout last Sunday. They were pretty much sore up until Friday, but my back was feeling better by Wednesday. My sciatic nerve pain is just something I need to watch for. If it's bad enough to have to go in and see my doctor, then they normally give me a shot of cortisone for the inflammation but it's been years since I've had a flare up that bad.

[Getsum]

I weighed 205 this morning so it looks like I gained 1.5 lbs these past few days. I went to 24hr this morning and did a really good full body workout. I kept myself to 2 sets each with reps of 10 and 12 each set and I think I will start my routine next week with sets of 8 and get right back to lifting heavier weight in a couple of weeks.

Incline Chest Multi Press-
Chest Multi Press-
Leg Press-
Leg Sled-
Hamtractor-
Leg Extension-
Machine Butterfly-
Rear Delt Machine-
Seated Shoulder Press-
Seated Rows-
Wide-Grip Lat Pull downs-
Underhand Cable Pull Downs-
Triceps Pushdown-
Dumbbell Hammer curls-
Wrist Curls-

Cardio- 40 minutes on the elliptical (628 calories burned) highest heart rate 150
Abs- 50 Crunches

Diet totals for 11/25/07: 2130 Calories, 252g Protein, 133g Carbs (Fiber was 6g), 69g Fat (Saturated Fat was 22)