Getsum's Journal

[Getsum]

I plan on doing the following work out and diet program for the next 16 weeks.

Beginning the Week of January 9, 2005

Cardio/Abs

Monday through Saturday I do 45 minutes on my exercise bike at level 5. It keeps my heart rate around 125 to 140 and usually burns around 620 calories. As soon as I'm done with that I do 100 crunches (50 regular, 25 with knees laid over on each side). Then 20 scissors and 20 leg raises and finish with 20 Ab rollers.

Mondays, Wednesdays and Fridays I concentrate more on cardio so I add in some heavy bag work, speed bag, jump rope, running in place on a small trampoline and shadow boxing. I recently started doing all these in 3 minute rounds with a minute of rest between rounds and I try to do at least one round of each exercise listed. Usually try to do an extra round on the heavy bag, but it depends on the day.

Weights

Chest/Shoulders/Back
Tuesdays:
Decline Bench (2 x10)
Flat Bench (4 x 10)
Incline Bench (2 x 10)
Seated Military Press (2 x 10)
Bent Over Rows (2 x 10)
Shoulder shrugs (2 x 10)
Upright rows (2 x 10)
Side Lateral Raise (1 x 10)
Front Dumbbell Raise (1 x 10)

Arms/Neck
Thursdays:
Bicep curls (4 x 10)
Tricep curls (4 x 10)
Dumbbell Hammer curls (3 x 10)
Wrist curls (2 x 10)
Neck Harness (2 x 10)

Legs
Saturdays:
Dead lifts (3 x 3)
Squats (3 x 5)
Lunges (3 x 10)
Seated Leg curls (3 x 10)
Lying Leg curls (3 x 10)

Rest

Sunday

---------------------------------------------------------------------

Diet

This is pretty much my daily diet:

Breakfast: Healthy Advantage Cereal with 1% milk 400 calories.

Lunch: Grilled Chicken Caesar Salad with light dressing 400 calories.

After work snack: Campbell’s chunky soup 400 calories, Reduced Fat Crackers 120 calories, or a Tuna Sandwich on High Grain bread 250 calories.

Dinner: Chefs Salad with light dressing 400 calories.

Before Bed Snack: Low Fat Cottage Cheese, String Cheese or Nuts 80-150 Calories.

My drinks during the day are 8 to 12 glasses of water. I'll usually have a diet 7-up, a diet grapefruit juice that's made with Splenda and a V-8 during the evening. Drink decaffeinated green tea instead of coffee.

Goals

1) I’m going to try to add 5 minutes a month and work up to an even hour on the bike then maybe extend my other workout rounds 30 seconds a month until I can do 5 minute rounds of each exercise.
2) I would like to be working out with 200lbs on my Bench Press.
3) I would like my weight to be down to 180lbs form 203lbs.
4) I would like to be completely off my diabetes medications.

[Getsum]

I had a good work out last night and got off to a pretty good start. I was working out with 190lbs on my bench in early December but I had to back it back down 150lbs because of pain in my left shoulder. I was able to do 170lbs last night very with slight discomfort. I'm going to add some more weight next week and see if my shoulder can handle it.

Decline Bench (2 x10 @ 170lbs)
Flat Bench (4 x 10 @ 170lbs)
Incline Bench (2 x 10 @ 135lbs)
Seated Military Press (2 x 10 @ 70lbs)
Bent Over Rows (2 x 10 @ 70lbs)
Shoulder shrugs (2 x 10 @ 70lbs)
Upright rows (2 x 10 @ 40lbs)
Side Lateral Raise (1 x 10 @ 10lbs)
Front Dumbbell Raise (1 x 10 @ 10lbs)

[IronBender800]

Good luck with that dude. I wouldnt combine shoulders/chest/back on the same day though.

Try a 3 day split like


Chest/tris
back/bis
Legs/shoulders

[Getsum]

Thanks man. I’m hoping it all works out. If it doesn’t, I’ll mix it up down the road. The reason I went the route I did was because I feel the pain in my left shoulder mostly when I bench. But to be honest, I’m not sure if I hurt it doing an upright row or doing an incline bench because I can feel pain during an upright row once in awhile. So I figured I’d work my upper body in one day so I can give it a full week to recoup. I’ll probably mix it up in May, but the main thing is trying to continue my workout without worsening the injury. That’s also why I’m working out with such low weight on my back and shoulder right now, 40lbs on an upright row and 70lbs for shrugs and military press is pretty light for me but I want to go slow. Hell, I figure working out with light weight beats not working out at all.

Oh, I went to this workout here from doing full body workouts on the same days.

[Getsum]

Really good workout tonight, my arms are burning. I also tried getting my heart rate up to a HIIT level but I didn't even come close. The highest I got it was 151. I'll give it another shot tomorrow.

Bicep curls (4 x 10 @ 70lbs)
Tricep curls (4 x 10 @ 60lbs)
Dumbbell Hammer curls (3 x 10 @ 22lbs)
Wrist curls (2 x 10 @ 20lbs)
Neck Harness (2 x 10 @ 10lbs)

[IronBender800]

Nice workout dude! What are triceps curls?

[Getsum]

Thanks man. I'm probably calling them the wrong thing but here's a link:

http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html

I guess they're actually called tricep extensions.

The only difference is that I'm using a tricep bar instead of a regular curling bar.

Here's a link of the bar I use:

http://www.megafitness.com/rbgs-2tp-2pc-threaded-standard-bar-kit-cap0048.html?engine=megafitness+shopping&keyword=rbgs-2tp-2pc-threaded-standard-bar-kit-cap0048&amount=0.26

[IronBender800]

Thanks man. I'm probably calling them the wrong thing but here's a link:

http://www.exrx.net/WeightExercises/Triceps/BBTriExt.html

I guess they're actually called tricep extensions.

The only difference is that I'm using a tricep bar instead of a regular curling bar.

Here's a link of the bar I use:

http://www.megafitness.com/rbgs-2tp-2pc-threaded-standard-bar-kit-cap0048.html?engine=megafitness+shopping&keyword=rbgs-2tp-2pc-threaded-standard-bar-kit-cap0048&amount=0.26

Ah ok cool

Yeah those are tricep extensions i like to do them lying down though.

[Stormbringer]

Lying down is better. ;)
Good luck Getsum
The pain in the shoulder could be of upright rows. I feel pain whenever I perform them.
IMHO:
You should try a split Ironbender800 posted. And you shouln't do deadlift on legs day, because of squats. Add some calves work.

[Getsum]

I'm going to stick with this workout until May, and then I'll go with something different. Maybe I’ll do a Max-OT. I've been reading up on it and it sounds great. My only problem is I'm working out alone without a spot so working out to failure on a bench press isn't such a hot idea. Working out to failure on most of the other stuff is doable though.

I used to do the the tricep extensions lying down with a heavy dumbbell in high school. Up until recently it wasn't practical to do them lying down with my old bench because of the way the brackets for the legs attached and I don't want to unload my bench just to do them. I can probably do them on my new bench though. I really don't see any advantage of doing them lying down though. What's the deal?

Heh, I got really lucky back in November and I bought a pretty nice bench, an Olympic bar, regular 1" curling bar, 300lbs of Olympic weights and 100lbs of 1" weights at a garage sale for $50.00. Stuff was in such good condition that the plates still had the sku stickers on them. The guy was moving and I guess he just wanted to get rid of them.

Now I'm looking for a rack with some pulleys so I can do my squats safer and easier. My garage is turning into a pretty well equipped gym. This is a link of the one I was thinking about picking up for my B-day in April:
http://www.thesportsauthority.com/product/index.jsp?productId=767756&cp=710956.698440&clickid=mainnav_browse_txt&parentPage=family

[Getsum]

Add some calves work.
I missed these. I'll add something in for sure.

Thanks.

Edit: I'll add in 3 sets of Standing Barbell Calf Raises.

[Getsum]

Just finished my legs workout and did pretty good.

Dead lifts (3 x 5 @ 175lbs)
Squats (3 x 10 @ 85lbs)
Lunges (3 x 10 @ 85lbs)
Standing Barbell Calf Raises (3 x 10 @ 85lbs)
Seated Leg curls (3 x 10 @ 65lbs)
Lying Leg curls (3 x 10 @ 65lbs)

I'm still having trouble reaching a HIIT heart rate on my exercise bike. Yesterday I was only able to get my heat rate to 147 and today was 148. If I understand the formula correctly then it should be 220-37=183*.9=164.7. Right now I'm hitting just over 80% which would be 183*.8=146.4. Another way of looking at it would be speed on the bike. My regular workout speed at level 5 is between 10 to 12 mph and in order to get my heart rate up close to just 150 I'm cranking it up to 23mph for as long as I can hold it there.

Oh well, I'll try again Monday.

[Getsum]

Things are looking good. My weight on Sunday was 202lbs and it may only be one pound less but at least it’s in the right direction.

My cardio workouts have been incredible these last few days. Monday I did my normal 45 minutes on the bike, hit 8.0 miles, burnt just under 700 calories and had a max heart rate of 147. In addition to that, I did some extra rounds on the heavy and speed bags and pushed out 10 rounds total with my boxing workouts.

My cardio tonight was even better, and I’m becoming a huge fan of HIIT. I did my normal 45 minutes on the bike, hit 8.5 miles, burnt 720 calories and got my heat rate up to 152.

My shoulder has been feeling pretty good all week so I added some weight. Here’s what I did tonight:

Decline Bench (1 x 10 @ 135lbs, 2 x10 @ 190lbs)
Flat Bench (4 x 10 @ 190lbs)
Incline Bench (2 x 10 @ 150lbs)
Seated Military Press (2 x 10 @ 85lbs)
Bent Over Rows (2 x 10 @ 85lbs)
Shoulder shrugs (2 x 10 @ 85lbs)
Upright rows (2 x 10 @ 50lbs)
Side Lateral Raise (1 x 10 @ 10lbs)
Front Dumbbell Raise (1 x 10 @ 10lbs)

I’m going to stick with this weight for at least another week then try bumping it up some.

[Getsum]

Good workout tonight, I added some weight on dumbbells and neck. Cardio was good the last 2 days as well.

Biceps curls (4 x 10 @ 70lbs)
Triceps extensions (4 x 10 @ 60lbs)
Dumbbell Hammer curls (3 x 10 @ 27lbs)
Wrist curls (2 x 10 @ 27lbs)
Neck Harness (2 x 10 @ 15bs)

[Getsum]

Just finished my legs workout and did good. I added some weight, but still taking it slow. Last two days of cardio was good.

Dead lifts (3 x 5 @ 185lbs)
Squats (3 x 10 @ 115lbs)
Lunges (3 x 10 @ 115lbs)
Standing Barbell Calf Raises (3 x 10 @ 100lbs)
Seated Leg curls (3 x 10 @ 75lbs)
Lying Leg curls (3 x 10 @ 75lbs)

My weight was still 202lbs this morning. Losing weight is about as much fun as going to the dentist.

[IronBender800]

Looked like a very solid workout man! Keep up the good work dude!

[Getsum]

It was a strange workout. Really didn't feel motivated so I had to force myself through it. Hopefully I do better next time.

Decline Bench (2 x 10 @ 190lbs)
Flat Bench (1 x 10 @ 190lbs, 1 x 10 @ 200lbs, 1 x 3 @ 200lbs, 1 x 10 @ 135lbs)
Incline Bench (1 x 10 @ 150lbs, 1 x 10 @ 135lbs)
Seated Military Press (2 x 10 @ 90lbs)
Bent Over Rows (2 x 10 @ 90lbs)
Shoulder shrugs (2 x 10 @ 90lbs)
Upright rows (2 x 10 @ 50lbs)
Side Lateral Raise (1 x 10 @ 10lbs)
Front Dumbbell Raise (1 x 10 @ 10lbs)

[Getsum]

Good workout tonight, used the same weights as last week. Cardio was good the last 2 days as well.

Biceps curls (4 x 10 @ 70lbs)
Triceps extensions (4 x 10 @ 60lbs)
Dumbbell Hammer curls (3 x 10 @ 27lbs)
Wrist curls (2 x 10 @ 27lbs)
Neck Harness (2 x 10 @ 15bs)

I'm thinking of adding close grip bench presses and dumbbell flyes to my chest workout and stiff legged deadlifts to my back workout but my Tuesday workout is already packed. So if I do, I'm doing to start doing chest on Mondays and shoulders/back on Tuesdays for a 4 day split.

[Getsum]

Just finished my legs workout and did good. I didn't do any cardio Friday but did good job on the bike today.

Dead lifts (3 x 5 @ 185lbs)
Squats (3 x 10 @ 100lbs)
Lunges (3 x 10 @ 100lbs)
Standing Barbell Calf Raises (3 x 10 @ 100lbs)
Seated Leg curls (3 x 10 @ 75lbs)
Lying Leg curls (3 x 10 @ 75lbs)

I'm switching to my 4 day split on Monday and this is what I've settled on. I also decreased the volume to keep my lifting to under an hour.

Chest/Triceps
Mondays:
Decline Bench – Chest, Triceps & Shoulders (2 x10)
Flat Bench – Chest, Triceps & Shoulders (3 x 10)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 10)
Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10)
Triceps extensions – Triceps (2 x 10)

Back/Arms/Neck
Tuesdays:
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10)
EZ Bar curls – Biceps & Forearms (2x 10)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10)
Wrist curls (2 x 10) - Forearms
Neck Harness (2 x 10) – Neck

Shoulders/Traps
Thursdays:
Seated Military Press – Shoulders & Triceps (3 x 10)
Shoulder shrugs - Traps (3 x 10)
Upright rows – Traps, Biceps & Shoulders (2 x 10)
Side Lateral Raise – Shoulders (1 x 10)
Front Dumbbell Raise – Shoulders (1 x 10)

Legs
Saturdays:
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10)
Standing Barbell Calf Raises - Calves (2 x 10)
Seated Leg curls Quadriceps (2 x 10)
Lying Leg curls - Hamstrings (2 x 10)

[Stormbringer]

Nice workout. Good luck w/ new split!

[Getsum]

Nice workout. Good luck w/ new split!
Thanks man.

I had a pretty bad day at work, got a bunch of extra work dumped on me that’s all due by Thursday. I was pretty pissed all the way home so I figured I’d put that anger to good use on my workout.

Excellent workout all around tonight, started with cardio: 45 minutes, level 5, 8.0 miles, 685 calories burnt and had a max heart rate of 152. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

My son was home so I actually had a spot, so I added some weight and messed around. I wasn’t planning on trying a max and I had no idea where I would be at, but I ended up doing way too many sets. I should have a better idea next time though, and I can increase the weight better.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 150lbs, 1 x 10 @ 180lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 10 @ 205lbs, 1 x 10 @ 210lbs, 1 x 10 @ 215lbs, 1 x 6 @ 220lbs, 1 x 3 @ 225lbs, 1 x 3 @ 230lbs, 1 x 3 @ 235lbs, 1 x 3 @ 240lbs, 1 x 245lbs, needed help at 250lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 150lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 10 @ 45lbs, 1 x 10 @ 95lbs, 1 x 10 @ 110lbs)
Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 27lbs)
Triceps extensions – Triceps (2 x 10 @ 60lbs)

I also started taking Optimun Nutrition 100% Whey and some Higher Power Creatine on Saturday; hopefully it helps.

[Stormbringer]

nice benching. 245, that's like over 100kg, right?
whey should help :cool: i should get some...

[Getsum]

nice benching. 245, that's like over 100kg, right?
whey should help :cool: i should get some...
Thanks man. That's just over 110kg. I was surprised how good I was doing, I haven't even messed with maxing in years and I've only been working out regularly again since the middle of August. The set of 10 with 215 and the set of 6 with 220 was really encouraging, and I'm going to try to keep my sets over the 200 mark, but I got to be careful because I usually don't have anyone spotting me and getting stuck alone sucks.

[Stormbringer]

but I got to be careful because I usually don't have anyone spotting me and getting stuck alone sucks.

What about your son? How old is he?

[Getsum]

He just turned 18, but he's usually at work when I'm working out, so is my wife, sometimes my youngest daughter is around, but not always. Most of the time I'm working out alone and just finishing up when my wife comes home from work.
It's all good though, I'm doing ok by myself and things will be a lot better once I'm able to buy power rack. I’d like to get a rack with the chin up bar and dip bars, I’d be set.

[Stormbringer]

cool :cool:
...wish i have the rack...

[Getsum]

Rough workout tonight, I was still pretty sore from yesterday but I got through it. I didn’t cardio or abs tonight.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 95lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 95lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 27lbs)
Wrist curls (2 x 10 @ 27lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Getsum]

Great workout tonight, started with cardio: 50 minutes, level 6, 7.6 miles, 782 calories burnt and had a max heart rate of 145. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (3 x 10 @ 95lbs)
Shoulder shrugs - Traps (3 x 10 @ 95lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (1 x 10 @ 10lbs)
Front Dumbbell Raise – Shoulders (1 x 10 @ 10lbs)

[Getsum]

I wanted to post my cardio workout: 50 minutes on the bide at level 6, 7.9 miles, 812 calories burnt and had a max heart rate of 148. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. Finished off with 1 round of jump rope, heavy bag, speed bag and shadow boxing.

[Getsum]

My cardio keeps getting better and better: 50 minutes, level 6, 8.2 miles, 840 calories burnt and had a max heart rate of 143. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. All on an empty stomach, I had to have burnt some fat off today.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10 @ 101lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 101lbs)
Standing Barbell Calf Raises - Calves (2 x 10 @ 101lbs)
Seated Leg curls Quadriceps (2 x 10 @ 75lbs)
Lying Leg curls - Hamstrings (2 x 10 @ 75lbs)

Heh, I also bought a new digital scale and it’s weighing 4 pounds heavier than my old scale. So instead of being down to 201, I’m going with the 205lbs that I weighed on the digital.

[Getsum]

Didn’t have the time to do cardio or abs today and just went straight through my workout. I did add some weight in a few spots.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 160lbs, 1 x 10 @ 185lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 205lbs, 1 x 5 @ 210, 1 x 8 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 8 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 10 @ 115lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

[Getsum]

Good workout and cardio tonight.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 102.5lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 102.5lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 33lbs)
Wrist curls (2 x 10 @ 33lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Stormbringer]

Your workouts look good! Keep up the good work!

[Getsum]

Thanks man. I really like this new split and I think I'm pretty much over the pain I was getting in my shoulder. I got say that it was probably from doing incline benching because that's about the only time I feel it anymore. Putting the weight back on the rest can get screwy when I do inclines and that's probably where I hurt it originally.

My knee hasn't been bothering me at all and this is making me want a squat rack more than ever. Wal-Mart sells one online for $138 that has a chin up bar that I'm probably going to order. I'll need to make some crossbars for it so I can do dips, that shouldn't be hard at all, but the rack hinges on a good refund on my taxes.

[Getsum]

I had to force myself through this workout. Work has been kicking my butt this week and I've been feeling exhausted. No cardio today.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (3 x 10 @ 102.5lbs)
Shoulder shrugs - Traps (3 x 10 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (1 x 10 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 10 @ 15lbs)

[IronBender800]

Sucks about work man! Solid looking workout though!

[Getsum]

Excellent workout all around: 50 minutes, level 6, 7.7 miles, 783 calories burnt and had a max heart rate of 137. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. All on an empty stomach, my weight was 207lbs so I went up 2 pounds this week. My diet was clean all week but my cardio sucked, it could also be added muscle from the whey protein and creatine I started taking. I’m going to try to hit my cardio hard next week and try to get to 204lbs.

I also added some weight to legs workout. I’m using the highest setting on my bench as a makeshift squat rack; it’s pretty wobbly and is only a temporary fix. I think I’ve settled on the power rack I’m going to order as well. Here’s a link: http://www.newyorkbarbells.tv/92563.html getting that rack with the dip bars for $300

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10 @ 155lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 155lbs)
Standing Barbell Calf Raises - Calves (2 x 10 @ 155lbs)
Seated Leg curls Quadriceps (2 x 10 @ 100lbs)
Lying Leg curls - Hamstrings (2 x 10 @ 75lbs)

[Getsum]

Kick ass cardio today: 50 minutes, level 6, 8.0 miles, 823 calories burnt and had a max heart rate of 156. Then another 30 minutes total of jump rope, shadow boxing, trampoline, heavy bag and speed bag work. I’m going to try to make up for last weeks dismal cardio.

[Getsum]

Pretty good workout today. Started with cardio: 50 minutes, level 6, 8.0 miles, 693 calories burnt and had a max heart rate of 134. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track, all on an empty stomach.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 185lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (3 x 10 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 8 @ 135lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

[Getsum]

Good workout, no cardio today.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 102.5lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 102.5lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 33lbs)
Wrist curls (2 x 10 @ 33lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Getsum]

Good workout today, Started with cardio: 50 minutes, level 6, 7.8 miles, 798 calories burnt and had a max heart rate of 137. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (3 x 10 @ 102.5lbs)
Shoulder shrugs - Traps (3 x 10 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (1 x 10 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 10 @ 15lbs)

[siderenios]

Pretty good workout today. Started with cardio: 50 minutes, level 6, 8.0 miles, 693 calories burnt and had a max heart rate of 134. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track, all on an empty stomach.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 185lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (3 x 10 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 8 @ 135lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)
nice benching there :D
keep up the good work

[Getsum]

Thanks man.

I'm hoping I get to the 225lbs range in my workouts by around July or so. I also got my power rack delivered on Wednesday so my squats, lunges and calf raises should be going up as well. The dib bars for it are on back order and I probably won’t get them until mid March, so no dips in the near future and I won’t be adding pull-ups or chins to my workout anytime soon, gravity is working against me.

[Getsum]

Another excellent workout today, started with cardio: 50 minutes, level 6, 7.4 miles, 763 calories burnt and had a max heart rate of 134. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. All on an empty stomach. I weighed in at 204lbs today, so I lost 3 lbs this week.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (3 x 5 @ 205lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 6 @ 205lbs)
Standing Barbell Calf Raises - Calves (2 x 5@ 205lbs)
Seated Leg curls Quadriceps (2 x 10 @ 100lbs)
Lying Leg curls - Hamstrings (2 x 5 @ 100lbs)

[Getsum]

Really good cardio today, started with the bike: 50 minutes, level 6, 7.6 miles, 780 calories burnt and had a max heart rate of 142. Finished with another 30 minutes on the speed bag, heavy bag, running on the trampoline and jump rope.

[Getsum]

I had the day off today and I wanted to make the most of it. Saturday night I went and watched my cousin fight in some kickboxing match at The Boxing Club in San Diego and She won in a unanimous decision. Anyway, I decided to sign myself up and I started training there today. The boxing class was a straight hour of various boxing drills and I was out of gas when it was over, but I kept up really well and the trainer said I did great. This defiantly qualifies as HIIT and I’m hoping my weight loss gets a boost from the extra cardio. We did jump rope, push-ups, running, and lots of punching drills, then heavy bag work and crunches. It was pretty well balanced and fun, although iit was exhausting.

Then I came home and finished my weight lifting, did half at the gym and the other half at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (2 x 10 @ 185lbs)
Flat Bench – Chest, Triceps & Shoulders (3 x 10 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 135lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 10 @ 135lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

Finished off the day with some more cardio: 50 minutes, level 6, 7.1 miles, 723 calories burnt and had a max heart rate of 129. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

Haha, I should sleep well tonight.

[Getsum]

My back and right elbow were sore from yesterday’s workout and I had a hard time getting started, but I once I got going I had a good workout. I lifted first today then did about 35 minutes of nonstop boxing drills consisting of jump rope, speed bag and heavy bag. Then I finished off the night on the bike: 50 minutes, level 6, 7.7 miles, 785 calories burnt and had a max heart rate of 142.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 102.5lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 102.5lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 33lbs)
Wrist curls (2 x 10 @ 33lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Getsum]

Well I went to the gym today had another intense cardio workout. I started with 15 minutes on their exercise bike, did a few minutes of jump rope and spent about 20 minutes on the heavy bag. Then the class started and that’s an even hour of nonstop boxing drills. Once again I was totally out of gas but managed to finish.

[Getsum]

I’m going to start posting my daily diet totals along with my workouts. Basically I’m trying to eat 40p/40c/20f diet at around 2000 calories a day, which works out to 800 calories (200g) will come from protein, 800 calories (200g) will come from carbohydrates and 400 calories (~45g) will come from fats. Lately I’ve been closer to 2400 to 2700 calories though, all this working out is making me extremely hungry. I also try to get my fats good polyunsaturated and monounsaturated fats and avoid saturated fats and try my complex carbohydrates from dietary fiber and avoid getting simple carbohydrates from sugars.

My diet totals for yesterday 2/23/05: 2714 Calories, 213g Protein, 218g Carbs (Fiber was 23g), 39g Fat (Saturated Fat was 20.5).

[Getsum]

Good workout today, I stretched out then did light cardio to warm up, about 20 minutes of jump rope, speed bag and heavy bag.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (2 x 10 @ 102.5lbs)
Shoulder shrugs - Traps (2 x 10 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (2 x 10 @ 15lbs)
Front Dumbbell Raise – Shoulders (2 x 10 @ 15lbs)

My diet totals for today 2/24/05: 2459 Calories, 180g Protein, 238g Carbs (Fiber was 25.3g), 44.25g Fat (Saturated Fat was 7.5).

[Getsum]

I went to the gym again today for more intense cardio. I started with 10 minutes on their treadmill, did about 15 minutes of jump rope off and on and spent about 20 minutes on the heavy bag. Then went through the one-hour boxing class.

My diet totals for today 2/25/05: 2669 Calories, 213.5g Protein, 237g Carbs (Fiber was 32.8g), 40.5g Fat (Saturated Fat was 14.5).

I’m also going to be taking the first week of March off and then I’m going to switch up my workout to the following one starting March 7. The changes are that I’m adding in a set of dips to my chest/tri day, some pulldowns to my back/arms day, decreasing the overall volume and I plan on increasing the overall intensity.

4 Day Split Workout

Chest/Triceps
Mondays:
Decline Bench – Chest, Triceps & Shoulders (1 x 8)
Flat Bench – Chest, Triceps & Shoulders (2 x 8)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8)
Dips – Triceps, Chest & Shoulders (1 x 6)
Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8)
Triceps extensions – Triceps (1 x 8)

Back/Arms/Neck
Tuesdays:
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8)
Pulldowns – Lats, Biceps & Middle back (1 x 8)
EZ Bar curls – Biceps & Forearms (1 x 8)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8)
Wrist curls (1 x 8) - Forearms
Neck Harness (1 x 8) – Neck

Shoulders/Traps
Thursdays:
Seated Military Press – Shoulders & Triceps (2 x 8)
Shoulder shrugs - Traps (2 x 8)
Upright rows – Traps, Biceps & Shoulders (1 x 8)
Side Lateral Raise – Shoulders (1 x 8)
Front Dumbbell Raise – Shoulders (1 x 8)

Legs
Saturdays:
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (1 x 8)
Standing Barbell Calf Raises - Calves (1 x 8)
Seated Leg curls - Quadriceps (1 x 8)
Lying Leg curls - Hamstrings (1 x 8)

[Getsum]

I pushed myself today knowing that I’m not lifting next week. Good workout. After I was done I did around 40 minutes of boxing drills at home then went to the gym and did the one-hour boxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10 @ 205lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 205lbs)
Standing Barbell Calf Raises - Calves (2 x 10@ 205lbs)
Seated Leg curls Quadriceps (2 x 10 @ 100lbs)
Lying Leg curls - Hamstrings (2 x 6 @ 100lbs)

My diet totals for today 2/26/05: 2639 Calories, 225g Protein, 187g Carbs (Fiber was 49.5g), 89.75g Fat (Saturated Fat was 34).

[Stormbringer]

nice workout man ;)

[Getsum]

Really good cardio today, started with the bike: 50 minutes, level 6, 6.7 miles, 694 calories burnt and had a max heart rate of 127. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. Finished with another 30 minutes of nonstop boxing drills on the speed bag, heavy bag, and jump rope.

I think I’m going to bump up the bike to level 7 along with adding 5 more minutes in March.

My diet totals for today 2/26/05: 2649 Calories, 140g Protein, 221g Carbs (Fiber was 16g), 119g Fat (Saturated Fat was 30.5).

[Getsum]

I used yesterday, being the last day of February, as a rest day and didn’t workout at all. I also used it to carb up, but I over did it and took in more calories and way more carbs than I should have.

My diet totals for yesterday 2/28/05: 3505 Calories, 168g Protein, 448g Carbs (Fiber was 52g), 115g Fat (Saturated Fat was 26).

Today is the first day of March and I'm going to try like hell to make the most of this month. The primary goal is weight loss and hopefully I'll be able to get myself under that 200lb mark once and for all. Secondary goals are improved stamina and conditioning through intense cardio and visible strength gains on the 3 primary exercises (Bench, Squat, and Deadlift).

[Getsum]

Another rest day.

My diet totals for yesterday 3/1/05: 2710 Calories, 214g Protein, 302g Carbs (Fiber was 61g), 70g Fat (Saturated Fat was 26.5).

[Getsum]

I went to the gym again today for some more cardio. I started with 12 minutes on their bike, then did about 10 minutes of jump rope off and on and spent about 15 minutes on the heavy bag. Then went through the one-hour kickboxing class.

My diet totals for today 3/2/05: 2680 Calories, 142.5g Protein, 389g Carbs (Fiber was 60g), 60g Fat (Saturated Fat was 21).

[Getsum]

Another gym workout today, I started with 20 minutes on their bike, did about 10 minutes of jump rope and spent about 40 minutes on the heavy bag.

My diet totals for today 3/3/05: 2934 Calories, 147g Protein, 351g Carbs (Fiber was 78g), 83g Fat (Saturated Fat was 18.5).

[Getsum]

Another gym workout yesterday, I started with 10 minutes on their elliptical, did about 5 minutes of jump rope and then went through the one-hour kickboxing class.

My diet totals for yesterday 3/4/05: 2977 Calories, 215.5g Protein, 215g Carbs (Fiber was 33g), 83g Fat (Saturated Fat was 27.5).

[Getsum]

I went to the gym again, I started with 5 minutes on their treadmill, did about 5 minutes of jump rope and then did 45 minutes on their bike. After that I spent around an hour on the heavy bag and speed bag.

My diet totals for today 3/5/05: 2384 Calories, 229g Protein, 174g Carbs (Fiber was 25g), 74g Fat (Saturated Fat was 23).

[Getsum]

Excellent cardio today, started with the bike: 55 minutes, level 7, 7.6 miles, 906 calories burnt and had a max heart rate of 138. Then 50 regular crunches, 25 oblique crunches on each side, 20 scissors, 20 leg raises, 10 stomach vacuums and 20 on the torso track. Finished with another 30 minutes of nonstop boxing drills on the speed bag, heavy bag, and jump rope.

My diet totals for today 3/6/05: 2159 Calories, 221g Protein, 145g Carbs (Fiber was 29g), 56g Fat (Saturated Fat was 18.5).

[Getsum]

Life is funny; all those years I used my bench as a laundry rack I never missed working out. Now that I’ve been lifting on a regular basis, it’s hard to take a week off. Well, this is my first workout with my new split and I’m happy with the results. I was able to pick up right where I left off and hopefully I can add some weight next week.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (2 x 8 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 160lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 33lbs)
Triceps extensions – Triceps (1 x 8 @ 80lbs)

I did some cardio after lifting, started with the bike: 40 minutes, level 7, 5.6 miles, 696 calories burnt and had a max heart rate of 140. Then 50 regular crunches, 25 oblique crunches on each side, 20 scissors, 20 leg raises, 10 stomach vacuums and 20 on the torso track. Finished with another 25 minutes of nonstop boxing drills on the speed bag, heavy bag, and jump rope.


My diet totals for today 3/7/05: 2879 Calories, 242g Protein, 297g Carbs (Fiber was 62g) , 74g Fat (Saturated Fat was 23.5g)

[Getsum]

Good workout today. I added 5lbs to my barbell and 6lbs to my curling bar. I wasn’t able stop at the gym today so I couldn’t do my Pulldowns. I’ll do one or two sets tomorrow though.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8 @ 107.5)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 107.5)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 33lbs)
Wrist curls (1 x 8 @ 33lbs) - Forearms
Neck Harness (1 x 8 @ 25lbs) – Neck

For my cardio I did 30 minutes of nonstop boxing and kickboxing drills on the speed bag, heavy bag, and jump rope.

My diet totals for today 3/8/05: 2069 Calories, 194g Protein, 195g Carbs (Fiber was 24, 59g Fat (Saturated Fat was 15.5g)

[Getsum]

I went to the gym again today and I started with 20 minutes on their bike, and spent about 20 minutes on the heavy bag. Then went through the one-hour boxing class.

I also did my Pulldowns while I was there:

Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (1 x 8 @ 125lbs, 1 x 4 @ 125lbs)
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs)

My diet totals for today 3/9/05: 2064 Calories, 212g Protein, 218g Carbs (Fiber was 33g), 39g Fat (Saturated Fat was 18.5g)

[Getsum]

Another gym workout today, I started with 10 minutes on their bike, and spent about 20 minutes on the heavy bag. Then went through the one-hour power boxing class.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (2 x 8 @ 102.5lbs)
Shoulder shrugs - Traps (2 x 8 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 76lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 15lbs)

My diet totals for today 3/10/05: 2629 Calories, 231g Protein, 293g Carbs (Fiber was 37g), 55g Fat (Saturated Fat was 19g)

[Getsum]

I went to the gym again today, this time for the kickboxing class. I started with 10 minutes on their bike, and spent about 20 minutes on the heavy bag. Then went through the one-hour kickboxing class.

My diet totals for today 3/11/05: 2079 Calories, 202g Protein, 169g Carbs (Fiber was 25g) , 49g Fat (Saturated Fat was 16g)

[Getsum]

Good workout today, I added 10lbs to my deadlifts, squats, lunges and calf raises. My legs were pretty wobbly on the 2nd set of lunges and my form wasn’t that great, I think that’s about as high as I’m going with those. After I was done lifting I went to the gym and did 20 minutes on their bike and then went through the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 210lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 215lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 8 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 8@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 100lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

I’m also tweaking my diet slightly, instead of doing a 40p/40c/20f; I’m going to try to keep my totals around 45p/30c/25f. I did ok with that today, but we’ll see how it goes during the week. I’m also considering not taking my creatine supplement and seeing if that helps me drop a few pounds. I’m constantly bouncing back and forth between 203 and 207 now and I really want to get under that 200 mark.

My diet totals for today 3/12/05: 2342 Calories, 239g Protein, 117g Carbs (Fiber was 25g) 74g Fat (Saturated Fat was 16.5g)

[Getsum]

Today was my rest day.

My diet totals for today 3/13/05: 2609 Calories, 270g Protein, 182g Carbs (Fiber was 27.5g) 74g Fat (Saturated Fat was 16g)

[Getsum]

Excellent workout today, I really pushed myself. First I went to the gym and did my workout there. Then I did 20 minutes on their bike, 15 on the heavy bag and finished with the one-hour power kickboxing class.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (2 x 8 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps Pushdown – Triceps (1 x 8 @ 77lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 35lbs)
Triceps extensions – Triceps (1 x 8 @ 80lbs)

My diet totals for today 3/14/05: 2549 Calories, 288g Protein, 194g Carbs (Fiber was 39g) 64g Fat (Saturated Fat was 17.5g)

[Getsum]

Great workout again, I went to the gym and did my workout there. Then I did 20 minutes on their bike, 15 on the heavy bag and finished with the one-hour power boxing class.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (1 x 8 @ 110)
Seated Rows - Middle Back, Triceps & Lats (1 x 8 @ 112)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 110)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 x 8 @ 125lbs)
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 33lbs)
Wrist curls (1 x 8 @ 33lbs) - Forearms
Neck Harness (1 x 8 @ 25lbs) – Neck

My diet totals for today 3/15/05: 2949 Calories, 253g Protein, 253g Carbs (Fiber was 35g) 64g Fat (Saturated Fat was 29g)

[Getsum]

Today was the third day in a row that I went to the gym to workout. It wasn’t a lifting day so I decided to work on my abs and did all kinds of different stuff like weighted crunches, inclined sit-ups, reverse crunches and some ab work with a Swiss ball. After my abs I did 10 minutes on their elliptical, 10 minutes on their bike and 20 minutes on their heavy bag, then I finished off with the one-hour boxing class.

My diet totals for today 3/16/05: 2590 Calories, 312g Protein, 153g Carbs (Fiber was 32g) 78g Fat (Saturated Fat was 16g)

[Getsum]

Another gym workout again today, I started with my shoulder workout then went to 15 minutes on their elliptical, and spent about 20 minutes on the heavy bag. Then went through the one-hour power kickboxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (2 x 8 @ 110lbs)
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 15lbs)

My diet totals for today 3/17/05: 3169 Calories, 314g Protein, 240g Carbs (Fiber was 36g), 100g Fat (Saturated Fat was 23g)

[Getsum]

I went to the gym again yesterday, I went 20 minutes on their elliptical, another 5 jumping rope, and spent about 20 minutes on the heavy bag. Then went through the one-hour power boxing class.

My diet totals for 3/18/05: 2284 Calories, 226g Protein, 178g Carbs (Fiber was 37g), 58g Fat, (Saturated Fat was 22g)

[Getsum]

I did my leg workout at home this morning and used the same weight as last week. Then I headed to the gym and did 10 minutes on their elliptical, 5 minutes on their treadmill and another 5 jumping rope, and finished with the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 210lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 215lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 8 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 8@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 100lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

My diet totals for today 3/19/05: 2564 Calories, 261g Protein, 226g Carbs (Fiber was 31g), 59.5g Fat, (Saturated Fat was 15g)

[Getsum]

Today was a rest day.

My diet totals for today 3/20/05: 2254 Calories, 235g Protein, 261g Carbs (Fiber was 61g), 37.5g Fat, (Saturated Fat was 12.5g)

[Getsum]

Hard workout today, I pushed myself. I went to the gym and did my chest workout. Then I did the one-hour power kickboxing class and after that I stayed for a one-hour boxing clinic.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 185lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 205lbs, 1 x 8 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 8 @ 135lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (2 x 8 @ Body Weight)
Triceps Pushdown – Triceps (2 x 8 @ 83lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 40lbs)
Triceps extensions – Triceps (1 x 8 @ 80lbs)

My diet totals for today 3/21/05: 3408 Calories, 283g Protein, 282g Carbs (Fiber was 44g), 130g Fat (Saturated Fat was 54.5g)

[Getsum]

Great workout today, I went to the gym and did my workout there. Then I did 20 minutes on their elliptical, 30 on the heavy bag and finished with the one-hour power boxing class.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8 @ 120)
Seated Rows - Middle Back, Triceps & Lats (1 x 8 @ 125)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 120)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (1 x 8 @ 125lbs, 1 x 5 @ 125lbs)
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 78lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 35lbs)
Wrist curls – Forearms (1 x 8 @ 35lbs)
Roman Chair – Lower Back (1 x 8 @ BW+35lbs)
Rear Delts – Middle Back (1 x 8 @ 76lbs, 1 x 8 @ 101lbs)
Neck Harness – Neck (1 x 8 @ 25lbs)

My diet totals for today 3/22/05: 2910 Calories, 247g Protein, 275g Carbs (Fiber was 35.5g) 104g Fat (Saturated Fat was 24g)

[Getsum]

Another day at the gym. I started with 20 minutes on the elliptical, 10 jumping rope and 30 on the heavy bag. Then went through the one-hour power boxing class. I also spent some extra time working my abs.

My diet totals for today 3/23/05: 2858 Calories, 219g Protein, 268g Carbs (Fiber was 38g) 86g Fat (Saturated Fat was 24g)

[Getsum]

I started with my shoulder workout then went to 20 minutes on the elliptical, then 10 jumping rope and spent about 10 minutes on the heavy bag. Then went through the one-hour power boxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (1 x 8 @ 110lbs, 1 x 8 @ 121lbs)
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 20lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 20lbs)

My diet totals for today 3/24/05: 2073 Calories, 220g Protein, 192g Carbs (Fiber was 20g), 42g Fat, (Saturated Fat was 14g)

[Getsum]

I started with 20 minutes on the elliptical, then 10 jumping rope and spent about 30 minutes on the heavy bag. Then went through the one-hour kickboxing class.

My diet totals for today 3/25/05: 3664 Calories, 204g Protein, 414g Carbs (Fiber was 46g), 126g Fat, (Saturated Fat was 28g)

[zmanpt]

nice job bro..

you can get that hr up higher on the bike. gie yourself some interval on it.

level 5 5 min. warmup
1:00 level 10
1:30 rest
1:00 level 11
1:30 rest
1:00 level 12

etc then descending.

20 19 18 17 16

your heart will jump out. just try it slow for now.
i get my hr up to 180 bpm. i am 23 but i do triathalons so... but i still workout like a champ. dont box though .... just gracie jiu jitsu

be good

[zmanpt]

you can check out my workouts here

http://forum.bodybuilding.com/showthread.php?p=4827644#post4827644

[Getsum]

I did my leg workout at home this morning and used the same weight as last week. Then I headed to the gym and did the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 210lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 215lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 10@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 100lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

My diet totals for today 3/26/05: 2299 Calories, 191g Protein, 199g Carbs (Fiber was 20g), 74g Fat, (Saturated Fat was 19g)

[Getsum]

nice job bro..

you can get that hr up higher on the bike. gie yourself some interval on it.

level 5 5 min. warmup
1:00 level 10
1:30 rest
1:00 level 11
1:30 rest
1:00 level 12

etc then descending.

20 19 18 17 16

your heart will jump out. just try it slow for now.
i get my hr up to 180 bpm. i am 23 but i do triathalons so... but i still workout like a champ. dont box though .... just gracie jiu jitsu

be good

Thanks for the comments man. We have Jiu-Jitsu at the boxing club I workout at. My long-term goals are to train mostly in Muay Thai and the Jiu-Jitsu, but I'm focusing on just the boxing and kickboxing classes until I get my weight down to around 185 or 190ish. I wrestled back in my high school days and I've studied BJJ informally.

I've gotten my HIIT dialed in now, basically can get my heart rate up around 154 and I average around 134 during my cardio workouts on the machines. I'm sure it gets into that range in class because I'm pushing myself pretty damn hard in that.

I'll check out your journal tomorrow or Monday.

[zmanpt]

check out the karvonen flromula

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150
112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

i am sure you know about this or something similar. but this is a great way to find out what exactly your hr is and at what % is good for doing interval workouts.

good luck---->zman

[Getsum]

Today was a rest day.

My diet totals for today 3/27/05: 2009 Calories, 225g Protein, 118g Carbs (Fiber was 20g), 69g Fat, (Saturated Fat was 19g)

[Getsum]

check out the karvonen flromula

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150
112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

i am sure you know about this or something similar. but this is a great way to find out what exactly your hr is and at what % is good for doing interval workouts.

good luck---->zman
My own resting heart rate has been between 59 and 64 lately, but I'll use the 65 you used. The formula I normally use is 220 - 37 = 183 and take that 183 * 65% = 119 and 183 * 85% = 156.

220 - 37 (age) = 183
183 - 65 (resting heart rate) = 118
118 * 65% (low end of heart rate) OR 85% (high end) = 76.7 OR 100.3
76.7 + 65 (resting heart rate) = 142
100.3 + 65 (rhr) = 165
The target heart rate zone for myself would be 142 to 165.

I'm hitting that range when I do my HIIT on the machines and I'm sure I'm hitting it during the class. Good info, thanks again man.

[zmanpt]

good deal.. i am glad your so into it.
rest is good, you will only grow with rest


be good.

[Getsum]

I went to the gym and did my chest workout. After that I did 10 minutes on the bike and 5 minutes of jumping rope and I finished with the one-hour power kickboxing class. I’m going to start adding my blood sugars, blood pressure and pulse rate readings to my journal.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 185lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 210lbs, 1 x 8 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 155lbs, 1 x 8 @ 160lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (2 x 8 @ Body Weight)
Triceps Pushdown – Triceps (2 x 8 @ 90lbs) Setting #16
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 45lbs)
Machine Butterfly Pec Exercise – Chest (1 x 8 @ 79lbs) Setting #14
Chest Multi Press - Chest, Triceps & Shoulders (1 x 8 @ 161lbs) Setting #16
Triceps extensions – Triceps (1 x 8 @ 80lbs)

Blood Pressure: 121/60
Pulse Rate: 71
Blood Sugars: B-102, L-97, And D-105

My diet totals for today 3/28/05: 2119 Calories, 194g Protein, 230g Carbs (Fiber was 48g), 49g Fat (Saturated Fat was 15.5g)

[zmanpt]

[why dont you start with incline presses.
and work you way down to decline. just a suggestion.
also burn your chest when your done with pushups. you do alot of chest and triceps. but i guess its ok. not too many sets. incline should have more setds than decline. since the upper chest is more noticable and it lifts your lower chest.
just a sugestion though.


good job. !!!

[Getsum]

Great workout today, I did 20 minutes on their elliptical, 10 jumping rope, 10 on the heavy bag and finished with the one-hour power boxing class.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8 @ 120)
Seated Rows - Middle Back, Triceps & Lats (1 x 8 @ 125) Setting #10
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 120)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 x 8 @ 125lbs) Setting #10
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs) Setting #8
EZ Bar curls – Biceps & Forearms (1 x 8 @ 82lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 35lbs)
Wrist curls – Forearms (1 x 8 @ 35lbs)
Roman Chair – Lower Back (1 x 8 @ BW+35lbs)
Rear Delts – Middle Back (1 x 8 @ 101lbs) Setting #8
Neck Harness – Neck (1 x 8 @ 25lbs)

Blood Pressure: 115/65
Pulse Rate: 75
Blood Sugars: B-117 And D-99

My diet totals for today 3/29/05: 2491 Calories, 240g Protein, 166g Carbs (Fiber was 35.5g) 95g Fat (Saturated Fat was 31g)

[Getsum]

[why dont you start with incline presses.
and work you way down to decline. just a suggestion.
also burn your chest when your done with pushups. you do alot of chest and triceps. but i guess its ok. not too many sets. incline should have more setds than decline. since the upper chest is more noticable and it lifts your lower chest.
just a sugestion though.


good job. !!!
Thanks man!

Well, this is my fourth week with this routine so I'll be taking a week off soon to rest and I'll be mixing up my workout again. Right now I'm considering doing a short routine of like 2 or 3 weeks of drop sets using mostly machines in April. I'm also planning on cutting out various exercises that I'm already doing in class, like the lateral raises and dips. But I'll think about all that later, right now I just want to finish this current routine strong.

[zmanpt]

nice... looking good.

:)

[Getsum]

Today was a rest day.

Blood Pressure: 124/58
Pulse Rate: 66
Blood Sugars: B-119

My diet totals for today 3/30/05: 2929 Calories, 237g Protein, 209g Carbs (Fiber was 30g) 110g Fat (Saturated Fat was 30g)

[Getsum]

I started with my shoulder workout then went to 20 minutes on the elliptical, then 10 jumping rope and spent about 20 minutes on the heavy bag. Then went through the one-hour power boxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (2 x 8 @ 130lbs) Setting #13
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 25lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 25lbs)

Blood Pressure: 120/58
Pulse Rate: 75
Blood Sugars: B-113, L-101, D-101

My diet totals for today 3/31/05: 2740 Calories, 277g Protein, 170g Carbs (Fiber was 50g), 83g Fat, (Saturated Fat was 23g)

[zmanpt]

I started with my shoulder workout then went to 20 minutes on the elliptical, then 10 jumping rope and spent about 20 minutes on the heavy bag. Then went through the one-hour power boxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (2 x 8 @ 130lbs) Setting #13
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 25lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 25lbs)

Blood Pressure: 120/58
Pulse Rate: 75
Blood Sugars: B-113, L-101, D-101

My diet totals for today 3/31/05: 2740 Calories, 277g Protein, 170g Carbs (Fiber was 50g), 83g Fat, (Saturated Fat was 23g)

looking good.
hows your workouts.. do they feel better. ???

[Getsum]

looking good.
hows your workouts.. do they feel better. ???
Yeah, I feel like I'm making gains and progress. I'm increasing the weight from week to week in different spots and on the overall health front I’ve made incredible gains this last 7 months.

There are a few areas that I'm not pushing myself as much as I could be though, mainly the big three, bench, deads and squats. For instance, I'm pretty sure I could be doing sets of 225lbs on my bench if I had a spot. Then I kinda hold back on deads and squats because I don't want to injure myself. I plan on trying some leg presses on the machine at my gym when I mix up my routine again. I should be able to add some serious weight fairly safely on that machine. Same thing with doing my squats on the smith machine at my gym vice inside my power rack with free weights, but this is really starting to get into my longer term goals of increasing my strength and I was hoping to concentrate on this during the summer months. My short term goal is keep dropping body fat.

Hmm, reflecting back to August ’04 before I first started lifting again these is my progress. I was taking insulin once a day in addition to 8 pills to control my diabetes. My cardio consisted of walking around some local lakes or the neighborhood for like 30 to 45 minutes like 3 or 4 times a week. My body weight was around 226lbs and my body fat was at 29.38%. I started out benching with like sets of 150lbs and I hadn't really doing anything for working out my legs in years.

Now it’s April 1, 2005 and my benching sets of 210 - 215lbs, and I’m doing a fairly solid 4 day split. My cardio has increased to doing around 6 to 10 hours of cardio each week with multiple HIIT sessions mixed in during my boxing and kickboxing workouts. I’m completely off insulin, I only take a single pill in the morning for my diabetes and my blood sugars are under the best control they’ve ever been, my blood pressure and pulse rate are drastically improved and so are my lab results across the board. My body weight is at 203lbs and my body fat is down to 18.81%. I’ve lost over 5” off my waist line, made some good gains on my upper/lower body and I’m at a point were I need to get my suit pants taken in because they’re just too damn big and bunch up.

Well, I know I got carried away, but it’s motivating to see how far I’ve come even though I still have a long ways to go. Most importantly is that I love what I’m doing. The last thing I do before going to bed each night is update my journal and the first thing I do when I wake up is think about working out. Normally I try to take Wednesdays, Fridays and Sundays off for rest but these last two weeks I've worked out Monday - Saturday and only used Sunday as my rest day. This is really becoming a lifestyle for me. My only regret is that I just wish I would have started on this road years sooner; I probably could have avoided diabetes all together.

[Getsum]

I had a power outage last night and couldn’t update my journal, so I’m doing it now. Yesterday was a rest day.

My diet totals for today 4/1/05: 3137 Calories, 217g Protein, 317g Carbs (Fiber was 38g) 103g Fat (Saturated Fat was 31g)

[sword chucks]

Nice motivational story man :cool:

Good workouts too.

[Getsum]

Nice motivational story man :cool:

Good workouts too.
Thanks man.

[zmanpt]

good story. its always nice to hear when people has success when working out. its also nice to see that you have come a long way and its so hard to have someone work at something so hard and get their gains. great job!!!

sounds like you have your whole workout planned out. its now part of your life. welcome to the world of working out.

good job on lowering your insulin injection count. i know that must feel great. it is just another barracade in your life that you have gotten through.

keep it up


zman

[Getsum]

I did my leg workout at home this morning, and then I headed to the gym and did 15 minutes on the elliptical, then the one-hour power kickboxing class. I also weighed 202.5 this morning so that’s another ½ pound in the right direction.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 220lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 230lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 230lbs)
Standing Barbell Calf Raises - Calves (1 x 10@ 230lbs)
Seated Leg curls Quadriceps (1 x 8 @ 136lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

Blood Pressure: 113/57
Pulse Rate: 71
Blood Sugars: L-108, D-84

My diet totals for today 4/2/05: 2234 Calories, 189g Protein, 230g Carbs (Fiber was 26g), 51g Fat, (Saturated Fat was 13g)

[Getsum]

good story. its always nice to hear when people has success when working out. its also nice to see that you have come a long way and its so hard to have someone work at something so hard and get their gains. great job!!!

sounds like you have your whole workout planned out. its now part of your life. welcome to the world of working out.

good job on lowering your insulin injection count. i know that must feel great. it is just another barracade in your life that you have gotten through.

keep it up


zman
Thanks man.

[zmanpt]

Thanks man.


your doing lunges at 230lbs. thats pretty f-ing heavy ..
dont hurt your self
hope you have good form...

[Getsum]

Today was a rest day.

Blood Pressure: 127/65
Pulse Rate: 64
Blood Sugars: D-169, E-107

My diet totals for today 4/3/05: 2518 Calories, 200g Protein, 176g Carbs (Fiber was 21g) 98g Fat (Saturated Fat was 36g)

[Getsum]

your doing lunges at 230lbs. thats pretty f-ing heavy ..
dont hurt your self
hope you have good form...
Back on my 3/12/05 workout I noticed my form on my lunges was pretty wobbly and I was doing 215lbs at the time so I'm really trying to keep good form. Right now the lunges are by far my hardest set to complete and I'm going pretty slow and pausing between each rep. Basically I do 4 or 5 each leg and try to keep my form as clean as possible. In my boxing and kickboxing classes we do lots of body weight lunges, and I alternate legs each rep with those. Anyway, they are one of my favorite leg exercises and I'm slowing increasing my weight on my legs. I'm staying modest on my deads and squats because I don't want to hurt myself, but I'm sure I could sets in the 300 range for each if I really wanted to push myself. These are just dangerous exercises by nature and bad form can set you back even using lighter weight, I've always been slightly nervous about deads/squats and lunges.

[zmanpt]

nice,

[Getsum]

I went to the gym and did my chest workout. After that I did 15 minutes on the bike and 5 minutes of jumping rope and I finished with the one-hour power kickboxing class.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 185lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 210lbs, 1 x 6 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 155lbs, 1 x 8 @ 160lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (2 x 8 @ Body Weight)
Triceps Pushdown – Triceps (1 x 6 @ 90lbs, 1 x 8 @ 71lbs, 1 x 8 @ 52lbs) Settings #16, #12 & #10
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 45lbs)
Machine Butterfly Pec Exercise – Chest (1 x 8 @ 68lbs) Setting #12
Chest Multi Press - Chest, Triceps & Shoulders (1 x 6 @ 161lbs) Setting #16
Triceps extensions – Triceps (1 x 8 @ 80lbs)

Blood Pressure: 123/58
Pulse Rate: 78
Blood Sugars: B-123, L-108, And D-111

My diet totals for today 4/4/05: 2179 Calories, 268g Protein, 130g Carbs (Fiber was 30g), 49g Fat (Saturated Fat was 19g)

[spoontime]

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 185lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 210lbs, 1 x 6 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 155lbs, 1 x 8 @ 160lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (2 x 8 @ Body Weight)
Triceps Pushdown – Triceps (1 x 6 @ 90lbs, 1 x 8 @ 71lbs, 1 x 8 @ 52lbs) Settings #16, #12 & #10
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 45lbs)
Machine Butterfly Pec Exercise – Chest (1 x 8 @ 68lbs) Setting #12
Chest Multi Press - Chest, Triceps & Shoulders (1 x 6 @ 161lbs) Setting #16
Triceps extensions – Triceps (1 x 8 @ 80lbs)



Great Chest Workout Keep it up....I also noticed a little wieght loss keep it up man!

[Getsum]

Great Chest Workout Keep it up....I also noticed a little wieght loss keep it up man!
Hey, thanks man. I weighed myself like 3 times this morning, just couldn't believe that it said 201. Plus this is 201 on my new digital scale whish weighs about 4 pounds heavier than the scale I used when I started this thread. This is the lowest I've weighed in years, but the best part is that it just isn't weight loss; I've been packing on some muscle in on arms, legs and chest as well. My brother in law told me I was looking pretty ripped Saturday night, which was a really good feeling. I don't consider myself ripped at all yet, but I realize that I'm on my way and it's only a matter of time.

[Getsum]

Good workout today, I did 10 minutes on their bike, 10 jumping rope, 10 on the heavy bag and finished with the one-hour power boxing class.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8 @ 110)
Seated Rows - Middle Back, Triceps & Lats (1 x 8 @ 125) Setting #10
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 110)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 x 8 @ 100lbs) Setting #8
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs) Setting #8
EZ Bar curls – Biceps & Forearms (1 x 8 @ 82lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 35lbs)
Wrist curls – Forearms (1 x 8 @ 35lbs)
Roman Chair – Lower Back (1 x 8 @ BW+35lbs)
Rear Delts – Middle Back (1 x 8 @ 101lbs) Setting #8
Neck Harness – Neck (1 x 8 @ 25lbs)

Blood Pressure: 121/51
Pulse Rate: 68
Blood Sugars: D-116

My diet totals for today 4/5/05: 2434 Calories, 212g Protein, 194g Carbs (Fiber was 31g) 77g Fat (Saturated Fat was 23g)

[Getsum]

I weighed 200lbs today; I should be able to hit 197 by the end of next week. Anyway, I spent another day at the gym; I started with 20 minutes on the elliptical, 15 jumping rope and 30 on the heavy bag. Then went through the one-hour boxing class. I also spent some extra time working my abs.

Blood Pressure: 111/53
Pulse Rate: 79
Blood Sugars: B-92, D-121

My diet totals for today 4/6/05: 2568 Calories, 203g Protein, 215g Carbs (Fiber was 48g) 82g Fat (Saturated Fat was 28g)

[Getsum]

Great news today, I got the results from the lab test I did on April 5, 2005 and the results were drastically improved across the board. My HBA1C was at 5.2 which is a normal reading for a non-diabetic. My microalbumin test was improved by 18% and I was worried about this because of the increased amounts of protein I’ve been eating daily. My HDL cholesterol was up to 30 and that shows that the cardio and fish oils are helping, my HDL was only 9 at one point. Almost forgot, my triglycerides were 100 which is a normal reading, and the first normal reading I’ve ever had since I found about my diabetes. I remember having a triglyceride reading of 2800 once, under 200 is normal.

It’s so nice to see results like this. It’s also extremely relieving to know that what I’m doing is actually working and I don’t need to change anything. My diet is dialed in, I’m making progress with fat loss, and my lifting and cardio programs are solid. I’m going to just keep doing what I’ve been doing.

[Getsum]

I did my shoulder workout then went to 20 minutes on the elliptical, then 10 jumping rope and spent about 20 minutes on the double end bag. Then went through the one-hour power kickboxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (2 x 8 @ 130lbs) Setting #13
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 25lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 25lbs)

Blood Pressure: 128/52
Pulse Rate: 80
Blood Sugars: B-115, L-105, D-120

My diet totals for today 4/7/05: 2279 Calories, 188g Protein, 193g Carbs (Fiber was 37g), 74g Fat, (Saturated Fat was 24g)

[Sk8builder]

Wow dude... Your workout journal looks awesome. You are going to blow your 12% goal out of the water at this point.

Keep it up and keep us posted!

P.S. Awesome lab results... I really gotta get my Cholesterol in check. I'm thinking of having lab work done before I start cutting then at the end to see how much healthier I am at the end.

[Getsum]

Wow dude... Your workout journal looks awesome. You are going to blow your 12% goal out of the water at this point.

Keep it up and keep us posted!

P.S. Awesome lab results... I really gotta get my Cholesterol in check. I'm thinking of having lab work done before I start cutting then at the end to see how much healthier I am at the end.
Thanks man!

[Getsum]

Late night tonight, just got home. Anyway, here’s my update.

I started with 20 minutes on the elliptical, 10 on the bike, 5 on the treadmill, then 10 jumping rope and spent about 20 minutes on the heavy bag. Then went through the one-hour boxing class.

Blood Pressure: 118/63
Pulse Rate: 66
Blood Sugars: B-106, D-109

My diet totals for today 4/8/05: 2420 Calories, 213g Protein, 190g Carbs (Fiber was 36g) 58g Fat (Saturated Fat was 14g)

[Getsum]

I did my leg workout at home this morning, and then I headed to the gym and did 15 minutes on the elliptical, then the one-hour power kickboxing class. My weight was 199.5 this morning so I finally broke the 200lb mark! I’m taking a break from lifting next week and I’m going to concentrate on cardio. I’m also going to be switching up my workout routine when I start back up on 4/18/05.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 230lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 250lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 10@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 136lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

Blood Pressure: 102/54
Pulse Rate: 69
Blood Sugars: B-115

My diet totals for today 4/9/05: 2738 Calories, 242g Protein, 312g Carbs (Fiber was 44g), 60g Fat, (Saturated Fat was 13g)

[Getsum]

I’m going to take a week off from lifting and concentrate on cutting. I want to establish myself under that 200lbs mark and hopefully I can get to 197lbs. When I start lifting again on 4/18/05 I’m going to do the routine shown below. I changed a few things around and I’m adding in some drop sets which I plan to doing the first set with medium and the second set with light weight. I’m also going to start my regular sets in 12 rep range and decrease the range to 8 reps in two weeks then to 4-6 reps for the last 2 weeks. So I’m hoping to do this routine for 6 weeks and that should get me to the end of May.

Chest/Triceps - Monday
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 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)

Back/Arms - Tuesday
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (1 x 12)
EZ Bar curls – Biceps & Forearms (1 x 12)
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 12)
Rear Delts – Middle Back (1 x 12)
Roman Chair – Lower Back (1 x 12)

Shoulders/Traps/Neck - Thursday
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 - Saturday
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)

Today was a rest day and here are my totals.

Blood Pressure: 127/62
Pulse Rate: 60
Blood Sugars: E-117

My diet totals for today 4/10/05: 2509 Calories, 210g Protein, 229g Carbs (Fiber was 48g) 72g Fat (Saturated Fat was 21.5g)

[Getsum]

I went to the gym and did 25 minutes on the elliptical, 15 minutes on their bike and 10 jumping rope. After that I did the one-hour power kickboxing class.

Blood Pressure: 107/57
Pulse Rate: 71
Blood Sugars: B-89, L-98, D-119

My diet totals for today 4/11/05: 2409 Calories, 203g Protein, 186g Carbs (Fiber was 35g) 98g Fat (Saturated Fat was 38g)

[Getsum]

I woke up with a sore throat today and was feeling sick so I used today as a rest day and here are my totals.

Blood Pressure: 107/56
Pulse Rate: 59
Blood Sugars: B-100, L-117, D-114

My diet totals for today 4/12/05: 2601 Calories, 193g Protein, 208g Carbs (Fiber was 26.5g) 83g Fat (Saturated Fat was 31g)

[Getsum]

I went to the gym and did 25 minutes on the elliptical, 15 minutes on their bike, 10 on the double-end bag and 5 jumping rope. After that I did the one-hour boxing class.

Blood Pressure: 112/48
Pulse Rate: 67
Blood Sugars: B-115, L-113, D-130

My diet totals for today 4/13/05: 2433 Calories, 190g Protein, 197g Carbs (Fiber was 37g) 79g Fat (Saturated Fat was 22g)

[Getsum]

I stayed home today and did around 45 minutes jumping rope, and doing drills on my double-end, speed, slip and heavy bag.

Blood Pressure: 113/61
Pulse Rate: 72
Blood Sugars: B-108, L-100, D-98

My diet totals for today 4/14/05: 2659 Calories, 196g Protein, 228g Carbs (Fiber was 30g) 104.5g Fat (Saturated Fat was 37g)

[Getsum]

I went to the gym and did 25 minutes on the elliptical, 15 minutes on their bike, 10 on the double-end bag and 10 jumping rope. After that I did the one-hour power boxing class.

Blood Pressure: 117/59
Pulse Rate: 64
Blood Sugars: B-110, L-101, D-113

My diet totals for today 4/15/05: 2704 Calories, 188g Protein, 265g Carbs (Fiber was 39g) 86g Fat (Saturated Fat was 20.5g)

[Getsum]

I went to the gym and did 25 minutes on their bike, 10 on the speed bag and 10 jumping rope. After that I did the one-hour power kickboxing class.

Blood Pressure: 111/53
Pulse Rate: 63
Blood Sugars: L-102

My diet totals for today 4/16/05: 3468 Calories, 320g Protein, 235.5g Carbs (Fiber was 34g) 126.6g Fat (Saturated Fat was 36.5g)

[mivi320]

Just looked over your journal, and it seems as if you're doing pretty well. Keep it up man.

[Getsum]

Just looked over your journal, and it seems as if you're doing pretty well. Keep it up man.
Thanks man. Everything is finally falling into place.

[Getsum]

I made one more change and what was switching Tuesday and Thursday's workouts around. I’m adding in some drop sets which I plan to doing the first set with medium and the second set with light weight. I’m also going to start my regular sets in 12 rep range and decrease the range to 8 reps in two weeks then to 4-6 reps for the last 2 weeks. So I’m hoping to do this routine for 6 weeks and that should get me to the end of May.

Chest/Triceps - Monday
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 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)

Shoulders/Traps/Neck - Tuesday
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)

Back/Arms - Thursday
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (1 x 12)
EZ Bar curls – Biceps & Forearms (1 x 12)
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 12)
Rear Delts – Middle Back (1 x 12)
Roman Chair – Lower Back (1 x 12)

Legs - Saturday
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)

That looks better, gonna give it a go tomorrow.

[Getsum]

Today was a rest day and I woke up with a cold. Sucks to be sick, and I’m hoping it’s gone by tomorrow because I start my new routine. Today is also the 7th day in a row without any diabetes medication at all. I’m so glad I’m finally off that stuff and it’s another goal met. I also cut my two remaining medications, Gembribozil (600mg daily) and Prinivil (10mg daily), in half. The only goal I didn’t make when I started this journal was getting down to 180, but I think 180 is too low anyway. I should be looking good at 189 and that’s what I’m shooting for. Anyway, here’s my info for today.

Blood Pressure: 125/61
Pulse Rate: 72
Blood Sugars: L-129, D-118

My diet totals for today 4/17/05: 2133 Calories, 205g Protein, 130g Carbs (Fiber was 24g) 76g Fat (Saturated Fat was 25g)

[Getsum]

I went to the gym and did my lifting and then did 25 minutes on the elliptical, 15 on the heavy bag, 10 on the double-end bag and 10 jumping rope. After that I did various abs exercises. I’m also down another ½ pound today. I’ve also been stretching out about 10 to 15 minutes each day, I’m trying to be able to do the splits again.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135 x 12, 185 x 12)
Flat Bench – Chest, Triceps & Shoulders (185 x 10, 175 x 10)
Dips – Triceps, Chest & Shoulders (Body Weight x 12)
Chest Multi Press - Chest, Triceps & Shoulders (141 x 12, 101 x 12) Settings #14 & 10
Inclined Chest Multi Press - Chest, Triceps & Shoulders (101 x 12, 61 x 12) Settings #10 & 6
Triceps Pushdown – Triceps (65 x 12, 52 x 12) Settings #12 & 10
Machine Butterfly Pec Exercise – Chest (57 x 12, 45 x 12) Settings #10 & 8

Blood Pressure: 117/64
Pulse Rate: 62
Blood Sugars: B-112, L-120, D-118

My diet totals for today 4/18/05: 2281 Calories, 221g Protein, 205g Carbs (Fiber was 39.5g) 47g Fat (Saturated Fat was 12g)

[Getsum]

I went to the gym and did my lifting and then did 15 minutes on the elliptical, 10 on the bike, and 10 jumping rope. After that I did the one-hour power boxing class.

Shoulders/Traps/Neck
Seated Shoulder Press – Shoulders & Triceps (110lbs x 12, 110lbs x 12) Setting #11
Shoulder shrugs - Traps (110lbs x 12, 110lbs x 12)
Side Lateral Raise – Shoulders (15lbs x 12)
Front Dumbbell Raise – Shoulders (15lbs x 12)
Neck Harness – Neck (25lbs x 12)

Blood Pressure: 118/52
Pulse Rate: 72
Blood Sugars: B-111, L-93, D-130

My diet totals for today 4/19/05: 2564 Calories, 179g Protein, 271g Carbs (Fiber was 40g) 70g Fat (Saturated Fat was 14.5g)

[Getsum]

I went to the gym and did 25 minutes on the elliptical, 15 on the bike, 10 jumping rope and 5 on the double-end bag. After that I did the one-hour power boxing class. I’m also down another 2 pounds today to 196lbs.

Blood Pressure: 120/56
Pulse Rate: 67
Blood Sugars: B-101, L-113

My diet totals for today 4/20/05: 2298 Calories, 185g Protein, 201g Carbs (Fiber was 39g) 62g Fat (Saturated Fat was 16g)

[Getsum]

I went to the gym and did my lifting and then did 30 minutes on the elliptical and 10 jumping rope. After that I did the one-hour power boxing class. Blood pressure and sugars have been great so I’m not posting them any more.

Back/Arms - Thursday
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (90lbs x 12, 90lbs x 12)
EZ Bar curls – Biceps & Forearms (72lbs x 12)
Seated Rows - Middle Back, Triceps & Lats (100lbs x 12, 75lbs x 12, 50lbs x 12) Settings #8, 6 & 4
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (100lbs x 12, 75lbs x 12, 50lbs x 12) Settings #8, 6 & 4
Underhand Cable Pulldowns - Lats, Biceps (75lbs x 12, 50lbs x 12) Settings # 6 & 4
Dumbbell Hammer curls - Biceps & Forearms (25lbs x 12, 20lbs x 12)
Wrist curls – Forearms (25lbs x 12)
Rear Delts – Middle Back (88lbs x 12) ) Setting #7
Roman Chair – Lower Back (BW + 35lbs x 12)

My diet totals for today 4/21/05: 3319 Calories, 230g Protein, 317g Carbs (Fiber was 30g) 123.5g Fat (Saturated Fat was 50.5g)

[Getsum]

I went to the gym and did 25 minutes on the elliptical and 5 jumping rope. After that I did the one-hour power boxing class.

My diet totals for today 4/22/05: 1852 Calories, 177g Protein, 145g Carbs (Fiber was 27.5g) 59.5g Fat (Saturated Fat was 14g)

[Getsum]

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

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (200lbs x 6, 200lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (230lbs x 12, 230lbs x 12)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 12)
Standing Barbell Calf Raises - Calves (230lbs x 12)
Seated Leg curls Quadriceps (100lbs x 12)
Lying Leg curls - Hamstrings (100lbs x 12)

My diet totals for today 4/23/05: 2059 Calories, 229g Protein, 133g Carbs (Fiber was 25g), 75g Fat, (Saturated Fat was 22g)

[Getsum]

Today was a rest day.

My diet totals for today 4/24/05: 2506 Calories, 221g Protein, 151g Carbs (Fiber was 16g) 99g Fat (Saturated Fat was 36g)

[Getsum]

I’m a little concerned with my workout today and I think the weight loss might be affecting my strength. I wasn’t able to do as many reps on my bench as I did last week and it’s either the weight loss or my mood, hopefully it’s my mood. I go back to down to sets of 8 next week and I’m planning on moving the weight back up to 205lbs, hopefully I can still push them out.

Anyway I went to the gym and did my lifting there and then did 15 minutes on the bike, 10 on the heavy bag, 5 jumping rope. Then I went through the one-hour power kickboxing class.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 185lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 8, 175lbs x 8)
Dips – Triceps, Chest & Shoulders (Body Weight x 12)
Chest Multi Press - Chest, Triceps & Shoulders (141lbs x 12, 101lbs x 12) Settings #14 & 10
Inclined Chest Multi Press - Chest, Triceps & Shoulders (101lbs x 12, 61lbs x 12) Settings #10 & 6
Triceps Pushdown – Triceps (65lbs x 12, 52lbs x 12) Settings #12 & 10
Machine Butterfly Pec Exercise – Chest (57lbs x 12, 45lbs x 12) Settings #10 & 8

My diet totals for today 4/25/05: 2771 Calories, 230.5g Protein, 201g Carbs (Fiber was 32g) 100.7g Fat (Saturated Fat was 36.5g)

[Getsum]

I went to bed before I could update my journal yesterday, so here's the update. I went to the gym and did my lifting and then did 30 minutes on the elliptical.

Shoulders/Traps/Neck
Seated Shoulder Press – Shoulders & Triceps (110lbs x 12, 110lbs x 12) Setting #11
Shoulder shrugs - Traps (110lbs x 12, 110lbs x 12)
Side Lateral Raise – Shoulders (15lbs x 12)
Front Dumbbell Raise – Shoulders (15lbs x 12)
Neck Harness – Neck (25lbs x 12)

My diet totals for today 4/26/05: 2520 Calories, 166g Protein, 208g Carbs (Fiber was 27g) 95g Fat (Saturated Fat was 25g)

[Getsum]

I went to the gym and did 25 minutes on the elliptical, 20 on the heavy bag, 5 jumping rope and 5 on the double-end bag. After that I did the one-hour power boxing class.

My diet totals for today 4/27/05: 2254 Calories, 219g Protein, 183g Carbs (Fiber was 37g) 50g Fat (Saturated Fat was 13g)

[Getsum]

I went to the gym and did my lifting and then did 15 minutes on the elliptical , 20 on the heavy bag and 10 jumping rope. After that I did the one-hour power kickboxing class.

Back/Arms
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (90lbs x 12, 90lbs x 12)
EZ Bar curls – Biceps & Forearms (72lbs x 12)
Seated Rows - Middle Back, Triceps & Lats (100lbs x 12, 75lbs x 12, 50lbs x 12) Settings #8, 6 & 4
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (100lbs x 12, 75lbs x 12, 50lbs x 12) Settings #8, 6 & 4
Underhand Cable Pulldowns - Lats, Biceps (75lbs x 12, 50lbs x 12) Settings # 6 & 4
Dumbbell Hammer curls - Biceps & Forearms (25lbs x 12, 20lbs x 12)
Wrist curls – Forearms (25lbs x 12)
Rear Delts – Middle Back (88lbs x 12) ) Setting #7
Roman Chair – Lower Back (BW + 35lbs x 12)

My diet totals for today 4/28/05: 3121 Calories, 214g Protein, 295g Carbs (Fiber was 35.5g) 100.5g Fat (Saturated Fat was 38.5g)

[Getsum]

I went to the gym and did 45 minutes on the elliptical.

My diet totals for today 4/29/05: 2718 Calories, 231g Protein, 212g Carbs (Fiber was 31g) 79g Fat (Saturated Fat was 24g)

[Getsum]

I did my leg workout at home this morning, and then I headed to the gym and did 15 minutes on the bike, then the one-hour power kickboxing class. I also played 2 hours of tennis in the afternoon.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (200lbs x 6, 200lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (230lbs x 12, 230lbs x 12)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 10)
Standing Barbell Calf Raises - Calves (230lbs x 12)
Seated Leg curls Quadriceps (100lbs x 12)
Lying Leg curls - Hamstrings (100lbs x 10)

My diet totals for today 4/30/05: 2789 Calories, 287g Protein, 189g Carbs (Fiber was 36g), 103.5g Fat, (Saturated Fat was 31.5g)

[Getsum]

Today was a rest day.

My diet totals for today 5/1/05: 2798 Calories, 196g Protein, 225g Carbs (Fiber was 22g) 120g Fat (Saturated Fat was 32g)

[Getsum]

I wasn't able to workout on Monday so it was a rest day. Here's my totals for yesterday.

My diet totals for today 5/2/05: 2574 Calories, 236g Protein, 152g Carbs (Fiber was 35g) 104g Fat (Saturated Fat was 30g)

[Getsum]

I did my lifting at home today so my exercises are slightly different than when I workout at the gym. After I was done lifting I did 30 minutes of various boxing drills for my cardio.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 4, 205lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 8, 215lbs x 6, 220 x 2)
Incline Bench – Chest, Triceps & Shoulders. (145lbs x 8, 145lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 8)
Dips – Triceps, Chest & Shoulders (Body Weight x 8, Body Weight x 8)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (37lbs x 8)
Triceps extensions – Triceps (80lbs x 8)

My diet totals for today 5/3/05: 2704 Calories, 279g Protein, 163g Carbs (Fiber was 38g) 84g Fat (Saturated Fat was 29g)

[Getsum]

I did my lifting at home again today.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (8 x 112lbs, 8 x 112lbs )
Shoulder shrugs - Traps (8 x 112lbs)
Side Lateral Raise – Shoulders (8 x 15lbs)
Front Dumbbell Raise – Shoulders (8 x 15lbs)
Neck Harness – Neck (8 x 25lbs)

My diet totals for today 5/4/05: 2749 Calories, 244g Protein, 219g Carbs (Fiber was 54g) 82.5g Fat (Saturated Fat was 27g)

[Getsum]

I forgot to update my journal yesterday so here it is.

Good workout again, I lifted at home again. After I was done lifting I did 30 minutes of various boxing drills for my cardio.

Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (112lbs x 8, 112lbs x 8)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (112lbs x 8, 112lbs x 8)
EZ Bar curls – Biceps & Forearms (76lbs x 8)
Dumbbell Hammer curls - Biceps & Forearms (37lbs x 8)
Wrist curls – Forearms -(37lbs x 8)

My diet totals for today 5/5/05: 2442 Calories, 210g Protein, 201g Carbs (Fiber was 36.5g) 64g Fat (Saturated Fat was 19.5g)

[Getsum]

I did my leg workout at home this morning. I also did 30 minutes boxing drills and some ab work.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (200lbs x 6, 200lbs x 8)
Squats - Quadriceps, Hamstrings, Calves & Glutes (235lbs x 8, 235lbs x 8)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 8, 205lbs x 12)
Standing Barbell Calf Raises - Calves (235lbs x 8, 235lbs x 8)
Seated Leg curls - Quadriceps (120lbs x 8, 120lbs x 8)
Lying Leg curls - Hamstrings (100lbs x 8)

My diet totals for today 5/6/05: 2780 Calories, 238g Protein, 194g Carbs (Fiber was 30g), 100g Fat, (Saturated Fat was 28g)

[Getsum]

I forgot to update my journal yesterday so here it is.

Rest day.

My diet totals for today 5/7/05: 3040 Calories, 243g Protein, 134g Carbs (Fiber was 6g) 99g Fat (Saturated Fat was 24.5g)

[Getsum]

I did my lifting at home and then ran 4 miles at the beach for my cardio.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (45lbs x 8, 135lbs x 8, 185lbs x 8, 205lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (215lbs x 8, 225lbs x 8, 245lbs x 4, 255lbs x 2, 260lbs x 1)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 8, 155lbs x 8, 165lbs x 6)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 8)
Dips – Triceps, Chest & Shoulders (Body Weight x 8, Body Weight x 8)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (37lbs x 8)
Triceps extensions – Triceps (80lbs x 8)

My diet totals for today 5/8/05: 1923 Calories, 183g Protein, 93g Carbs (Fiber was 28g) 87.5g Fat (Saturated Fat was 28g)

[Getsum]

Today was a rest day.

My diet totals for today 5/9/05: 2488 Calories, 259g Protein, 168g Carbs (Fiber was 18g) 92g Fat (Saturated Fat was 25.5g)

[Getsum]

I did my lifting at home today. I was also weighed 193lbs this morning.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (8 x 112lbs, 8 x 112lbs )
Shoulder shrugs - Traps (8 x 112lbs)
Side Lateral Raise – Shoulders (8 x 15lbs)
Front Dumbbell Raise – Shoulders (8 x 15lbs)
Neck Harness – Neck (8 x 35lbs)

My diet totals for today 5/10/05: 2935 Calories, 265g Protein, 203g Carbs (Fiber was 19g) 125g Fat (Saturated Fat was 38g)

[Getsum]

Today was a rest day.

My diet totals for today 5/11/05: 2696 Calories, 244g Protein, 175g Carbs (Fiber was 27g) 92g Fat (Saturated Fat was 30g)

[Getsum]

I went to the gym and did my lifting and then did 10 minutes on the double end bag, and 10 jumping rope. After that I did the one-hour power boxing class.

Back/Arms
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (90lbs x 8, 100lbs x 8)
EZ Bar curls – Biceps & Forearms (72lbs x 8)
Seated Rows - Middle Back, Triceps & Lats (112lbs x 8, 87lbs x 8, 62lbs x 8) Settings #9, 7 & 5
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (112lbs x 8, 87lbs x 8, 62lbs x 8) Settings #9, 7 & 5
Underhand Cable Pulldowns - Lats, Biceps (87lbs x 8, 62lbs x 8) Settings #7 & 5 Dumbbell Hammer curls - Biceps & Forearms (30lbs x 8, 25lbs x 8)
Wrist curls – Forearms (30lbs x 8)
Rear Delts – Middle Back (101lbs x 8) ) Setting #8
Roman Chair – Lower Back (BW + 45lbs x 8)

My diet totals for today 5/12/05: 2318 Calories, 232g Protein, 191.5g Carbs (Fiber was 33.5g) 58.5g Fat (Saturated Fat was 20g)

[Getsum]

I went to the gym and did 10 minutes on the elliptical and 5 jumping rope. After that I did the one-hour boxing class.

My diet totals for today 5/13/05: 2886 Calories, 257g Protein, 299.5g Carbs (Fiber was 39.5g) 75g Fat (Saturated Fat was 17.5g)

[Getsum]

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

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (200lbs x 6, 200lbs x 8)
Squats - Quadriceps, Hamstrings, Calves & Glutes (240lbs x 8, 240lbs x 8)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 8)
Standing Barbell Calf Raises - Calves (240lbs x 8, 240lbs x 8)
Seated Leg curls - Quadriceps (120lbs x 8, 120lbs x 8)
Lying Leg curls - Hamstrings (100lbs x 8)

My diet totals for today 5/14/05: 2591 Calories, 230g Protein, 242g Carbs (Fiber was 36g), 88g Fat, (Saturated Fat was 17.5g)

[Getsum]

Today was a rest day.

My diet totals for today 5/15/05: 2329 Calories, 222g Protein, 136g Carbs (Fiber was 27g) 80g Fat (Saturated Fat was 24.5g)

[Getsum]

I went to the gym and did my lifting there and then did 7 minutes on the treadmill, 10 on the bike and 5 jumping rope. Then I went through the one-hour power kickboxing class.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (45lbs x 6, 135lbs x 6, 185lbs x 6, 205lbs x 6)
Flat Bench – Chest, Triceps & Shoulders (215lbs x 6, 215lbs x 6)
Incline Bench – Chest, Triceps & Shoulders. (155lbs x 6, 135lbs x 6)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 6)
Dips – Triceps, Chest & Shoulders (Body Weight x 6)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (40lbs x 6)
Triceps extensions – Triceps (60lbs x 6)
Chest Multi Press - Chest, Triceps & Shoulders Setting #21 x 4, 17 x 4, 13 x 4, 9 x 4
Triceps Pushdown – Triceps Setting #12 x 6, 12 x 6
Machine Butterfly Pec Exercise – Chest #12 x 6

My diet totals for today 5/16/05: 2739 Calories, 216g Protein, 214Carbs (Fiber was 38g) Fat 78g (Saturated Fat was 24g)

[Getsum]

I went to the gym and did my lifting and then did 15 on the bike, and 10 jumping rope. After that I did the one-hour power boxing class.

Shoulders/Traps/Neck
Seated Shoulder Press – Shoulders & Triceps (126lbs x 6, 126lbs x 6, 138lbs x 6, 151lbs x 6) Settings #10, 11 & 12
Shoulder shrugs - Traps (140lbs x 6, 160lbs x 6, 160lbs x 6)
Side Lateral Raise – Shoulders (20lbs x 6)
Front Dumbbell Raise – Shoulders (20lbs x 6)
Neck Harness – Neck (35lbs x 12)

My diet totals for today 5/17/05: 2424 Calories, 195g Protein, 234g Carbs (Fiber was 32g) 64.5g Fat (Saturated Fat was 16g)

[Getsum]

I lifted at home, no cardio today.

Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (122lbs x 6, 122lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (122lbs x 6, 122lbs x 6)
EZ Bar curls – Biceps & Forearms (80lbs x 6, 80lbs x 6)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6, 43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

My diet totals for today 5/18/05: 2502 Calories, 227g Protein, 207g Carbs (Fiber was 59g) 71g Fat (Saturated Fat was 17g)

[Getsum]

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

I went to the gym first thing in the morning and did the one-hour power kickboxing class. Then I went back in the afternoon and did 10 minutes on the elliptical, 5 jumping rope and did some one-on-one technique drills for 30 minutes.

My diet totals for today 5/19/05: 2958 Calories, 215g Protein, 249g Carbs (Fiber was 25.5g) 115g Fat (Saturated Fat was 42g)

[Getsum]

I went to the gym this morning and did the one-hour boxing class.

My diet totals for today 5/20/05: 2829 Calories, 157g Protein, 245g Carbs (Fiber was 19.5g) 104g Fat (Saturated Fat was 25g)

[Getsum]

I did my leg workout at home this morning, and then I headed to the gym and did 25 minutes on the bike, 15 on the double end bag and then the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (210lbs x 6, 210lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (250lbs x 6, 250lbs x 6)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 6, 205 x 6)
Standing Barbell Calf Raises - Calves (250lbs x 6, 250lbs x 6)
Seated Leg curls - Quadriceps (120lbs x 6, 120lbs x 6)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 5/21/05: 2609 Calories, 217g Protein, 246g Carbs (Fiber was 22g), 66.5g Fat, (Saturated Fat was 19.5g)

[Getsum]

Today was a rest day.

My diet totals for today 5/22/05: 2486 Calories, 258g Protein, 182g Carbs (Fiber was 30g) 70g Fat (Saturated Fat was 24.5g)

[Getsum]

I did my lifting at home and I used my power rack for my benching. It’s the only safe way I’m going to be able to lift heavier weight without a spot. My declines were way off, just did the two warm ups, and I’ll probably just keep doing those on my other bench. I also gained 3 pounds back so I'm going to try to keep my calories down to around 2300.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 6, 135lbs x 6)
Flat Bench – Chest, Triceps & Shoulders (135lbs x 6, 205lbs x 6, 225lbs x 2, 215lbs x 4, 220lbs x 4, 225lbs x 4, 230lbs x 4, 235lbs x 2)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 6, 145lbs x 6, 150lbs x 6)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 6, 145lbs x 6)
Dips – Triceps, Chest & Shoulders (Body Weight x 6, BW + 16lbs x 6)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (40lbs x 6)
Triceps extensions – Triceps (80lbs x 6)

My diet totals for today 5/23/05: 2322 Calories, 187g Protein, 228g Carbs (Fiber was 29g) 59.5g Fat (Saturated Fat was 16g)

[Getsum]

Yesterday’s update, I wasn’t able to log on last night.

I went to the gym and did 15 minutes on the elliptical and 5 jumping rope. After that I did some one on one training.

My diet totals for today 5/24/05: 3331 Calories, 205.5g Protein, 260g Carbs (Fiber was 28g) 90g Fat (Saturated Fat was 36g)

[Getsum]

I did my lifting at home today.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (6 x 122lbs)
Shoulder shrugs - Traps (6 x 122lbs, 6 x 122lbs)
Side Lateral Raise – Shoulders (6 x 15lbs, 6 x 15lbs)
Front Dumbbell Raise – Shoulders (6 x 15lbs, 6 x 15lbs)
Neck Harness – Neck (6 x 35lbs)

My diet totals for today 5/25/05: 2975 Calories, 183g Protein, 277g Carbs (Fiber was 36g) 113.5g Fat (Saturated Fat was 33g)

[Getsum]

I went to the gym and started with 25 minutes on the elliptical, then did 30 minutes of one on one work and finished with the one-hour power kickboxing class.

My diet totals for today 5/26/05: 2677 Calories, 183g Protein, 260g Carbs (Fiber was 49g) 91g Fat (Saturated Fat was 27.5g)

[Getsum]

I went to the gym and lifted and then did 15 minutes on the elliptical, then did 15 minutes on the heavy bag.

Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (122lbs x 6, 122lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (122lbs x 6, 122lbs x 6)
EZ Bar curls – Biceps & Forearms (80lbs x 6, 80lbs x 6)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6, 43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

My diet totals for today 5/27/05: 2897 Calories, 203g Protein, 235g Carbs (Fiber was 24g) 92g Fat (Saturated Fat was 34g)

[Getsum]

I did my leg workout at home this morning, and I really pushed myself. I got say that I’m very pleased with the progress I’ve made this year. Looks like I need to go out and buy another set of Olympic weights. After I finished my leg workout I headed to the gym and did 15 minutes on the bike, 10 on the double end bag, 10 on the heavy bag and then the one-hour power kickboxing class. I also gained another pound and I really need to keep my daily caloric intake to less than 2500, I think I do my best cutting when I’m close to the 2300 mark.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 6, 220lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (255lbs x 6, 265lbs x 6, 275lbs x 6, 300lbs x 10)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 10, 205 x 10)
Standing Barbell Calf Raises - Calves (255lbs x 8, 255lbs x 8)
Seated Leg curls - Quadriceps (110lbs x 10, 110lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 5/28/05: 2407 Calories, 270g Protein, 129g Carbs (Fiber was 28.5g), 81.5g Fat, (Saturated Fat was 32g)

[Getsum]

Today was a rest day.

My diet totals for today 5/29/05: 2260 Calories, 236.5g Protein, 133.5g Carbs (Fiber was 16g) 69g Fat (Saturated Fat was 20.5g)

[Getsum]

I went to the gym and did 10 minutes on the bike and then 10 minutes on the treadmill, after that I did 30 minutes on the heaving bag and finished off with some ab work. Then I came home and did my lifting.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 6, 185lbs x 6)
Flat Bench – Chest, Triceps & Shoulders (205lbs x 6, 215lbs x 6, 225lbs x 6, 230lbs x 5, 235lbs x 5)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 6)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 6)
Dips – Triceps, Chest & Shoulders (Body Weight x 6)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 6)
Triceps extensions – Triceps (80lbs x 6)

My diet totals for today 5/30/05: 2901 Calories, 253.5g Protein, 248g Carbs (Fiber was 24.5g) 86g Fat (Saturated Fat was 22g)

[Getsum]

I went to the gym and did 10 minutes on the bike, 20 on the heavy bag and then I did 30 minutes of one on one training. After that I did the one-hour power boxing class.

My diet totals for today 5/31/05: 2197 Calories, 194g Protein, 188g Carbs (Fiber was 37g) 51g Fat (Saturated Fat was 14g)

[Getsum]

I did my lifting at home today and I also did 30 minutes of various boxing drills for my cardio.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (6 x 122lbs, 6 x 122lbs)
Shoulder shrugs - Traps (6 x 122lbs, 6 x 122lbs)
Side Lateral Raise – Shoulders (6 x 15lbs, 6 x 15lbs)
Front Dumbbell Raise – Shoulders (6 x 15lbs, 6 x 15lbs)
Neck Harness – Neck (6 x 35lbs)

My diet totals for today 6/1/05: 2260 Calories, 192.5g Protein, 176.5g Carbs (Fiber was 23g) 63g Fat (Saturated Fat was 15.5g)

[Getsum]

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

I went to the gym and 10 on the bike and did 5 minutes on the elliptical, 5 jumping rope and did some one-on-one technique drills for 30 minutes.

My diet totals for today 5/19/05: 1372 Calories, 122g Protein, 115g Carbs (Fiber was 17g) 30g Fat (Saturated Fat was 10g)

[Getsum]

I did my lifting at home today and I also did 20 minutes of various boxing drills for my cardio.

Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (122lbs x 6, 122lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (122lbs x 6, 122lbs x 6)
EZ Bar curls – Biceps & Forearms (80lbs x 6, 80lbs x 6)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6, 43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

My diet totals for today 6/3/05: 2707 Calories, 192g Protein, 234g Carbs (Fiber was 31g) 75g Fat (Saturated Fat was 31g)

[Getsum]

I did my leg workout at home this morning and I also did 20 minutes of various boxing drills for my cardio.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (230lbs x 6, 230lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (255lbs x 6, 277lbs x 6, 297lbs x 6)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 6, 205 x 6)
Standing Barbell Calf Raises - Calves (255lbs x 6, 255lbs x 6)
Seated Leg curls - Quadriceps (141lbs x 6, 141lbs x 6)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 6/4/05: 2160 Calories, 207g Protein, 132.5g Carbs (Fiber was 12g), 71g Fat, (Saturated Fat was 13g)

[Getsum]

Today was a rest day.

My diet totals for today 6/5/05: 2003 Calories, 202g Protein, 129g Carbs (Fiber was 28g) 76.5g Fat (Saturated Fat was 18g)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 6, 185lbs x 6)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 6, 205lbs x 6, 225lbs x 6, 237lbs x 2)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 6, 155lbs x 6)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 6, 167lbs x 6)
Dips – Triceps, Chest & Shoulders (Body Weight x 6, Body Weight x 6)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 6)
Triceps extensions – Triceps (80lbs x 6)

My diet totals for today 6/6/05: 1929 Calories, 209g Protein, 130g Carbs (Fiber was 31g) 38g Fat (Saturated Fat was 12g)

[Getsum]

Today was a rest day.

My diet totals for today 6/7/05: 2852 Calories, 246g Protein, 246g Carbs (Fiber was 31g) 81g Fat (Saturated Fat was 16.5g)

[Getsum]

I did my lifting at home today and I also did 15 minutes of various boxing drills for my cardio.

Back/Shoulders/Traps
Bent Over Rows – Middle Back, Triceps & Lats (122lbs x 6, 122lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (122lbs x 6, 122lbs x 6)
Seated Military Press – Shoulders & Triceps (6 x 122lbs, 6 x 122lbs)
Shoulder shrugs - Traps (6 x 122lbs, 6 x 122lbs)
Side Lateral Raise – Shoulders (6 x 15lbs, 6 x 15lbs)
Front Dumbbell Raise – Shoulders (6 x 15lbs, 6 x 15lbs)
Neck Harness – Neck (6 x 35lbs)

My diet totals for today 6/8/05: 2329 Calories, 213g Protein, 197g Carbs (Fiber was 23g) 65g Fat (Saturated Fat was 27g)

[Getsum]

I went to the gym and did 15 on the elliptical, 5 minutes on the bike, 20 on the heavy bag after that I did the one-hour power boxing class.

My diet totals for today 6/9/05: 2015 Calories, 246g Protein, 17g Carbs (Fiber was 1g) 107.5g Fat (Saturated Fat was 36.5g)

[Getsum]

I did my lifting at home today.

Arms
EZ Bar curls – Biceps & Forearms (70lbs x 6, 70lbs x 6, 70lbs x 6, 70lbs x 6)
Dumbbell Hammer curls - Biceps & Forearms (43lbs x 6, 43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

My diet totals for today 6/10/05: 3147 Calories, 243g Protein, 352g Carbs (Fiber was 36g) 53g Fat (Saturated Fat was 18g)

[Getsum]

I did my leg workout at home this morning and I also went to the gym and did 15 on the recumbent bike, 15 on the heavy bag and then did 90 minutes of boxing drills with a personal trainer. Later in the afternoon I played an hour of tennis.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (230lbs x 6, 230lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (205lbs x 6, 267lbs x 6, 307lbs x 6)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (225lbs x 6, 225lbs x 6)
Standing Barbell Calf Raises - Calves (267lbs x 6, 267lbs x 6)
Seated Leg curls - Quadriceps (141lbs x 6, 141lbs x 6)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 6/11/05: 2407 Calories, 186g Protein, 137g Carbs (Fiber was 15g), 82g Fat, (Saturated Fat was 19g)

[Getsum]

Today was a rest day.

I’m taking a week off from lifting next week and I’m going to concentrate on my diet and my cardio. Hopefully I can get down closer to 190lbs because I’ve been stuck at right around 194 to 196 for about 4 weeks now. When I start lifting again on the 20th I’m going to start off with one or two weeks of high rep drop sets, then go to two weeks of sets of 12 to 15 with light weight, then two weeks of sets of 8 to 10 with medium weight and then finish off with two to four weeks of sets of 4 to 6 with heavy weight. This should basically cover the next 3 months of lifting and hopefully I can still meet my goal of reaching 185lbs by August 15th.

My diet totals for today 6/12/05: 2608 Calories, 178g Protein, 224g Carbs (Fiber was 12g) 104g Fat (Saturated Fat was 22g)

[Getsum]

I went to the gym and did 30 minutes on the elliptical, 5 on the bike, 10 on the heavy bag, and 10 jumping rope. After that I did the one-hour power kickboxing class.

My diet totals for today 6/13/05: 2394 Calories, 183g Protein, 183g Carbs (Fiber was 28g) 76g Fat (Saturated Fat was 15g)

[Getsum]

I went to the gym and did 15 on the bike, 10 on the heavy bag, and 10 jumping rope. After that I did 30 minutes of boxing drills with a personal trainer and finished off with the one-hour boxing class.

My diet totals for today 6/14/05: 2512 Calories, 205g Protein, 194g Carbs (Fiber was 30g) 80g Fat (Saturated Fat was 22.5g)

[Getsum]

I went to the gym and did 30 on the elliptical, 10 on the bike, 10 on the heavy bag, and 10 jumping rope. After that I did the one-hour boxing class.

My diet totals for today 6/15/05: 2083 Calories, 203g Protein, 185g Carbs (Fiber was 23g) 47.5g Fat (Saturated Fat was 15.5g)

[Getsum]

I went to the gym and did 10 on the bike, 10 on the heavy bag, and 10 jumping rope. After that I did 30 minutes of boxing drills with a personal trainer and finished off with the one-hour kickboxing class.

My diet totals for today 6/16/05: 2790 Calories, 175g Protein, 307g Carbs (Fiber was 31g) 80g Fat (Saturated Fat was 19g)

[Getsum]

I went to the gym and did 30 on the elliptical, 5 on the bike, 10 on the heavy bag, and 5 jumping rope. After that I did the one-hour boxing class.

My diet totals for today 6/17/05: 2916Calories, 214g Protein, 284g Carbs (Fiber was 22g) 102g Fat (Saturated Fat was 44g)

[Getsum]

I’m going to take another week or two off from lifting weights and continue with the cardio and conditioning exercises. Trying to break this current plateau of 195 has been pretty rough. My plan is to continue my current cardio regimen and keep my daily caloric intake to less than 2300 with a target goal of 2000. I also stopped taking creatine last week, and I don’t plan on starting it back up until I hit the weights again, and that wont happen until I hit 190 on the scale.

Here’s today’s update:

I went to the gym and did 30 minutes on the bike, 15 minutes on the heavy bag, and 5 jumping rope. After that I did the one-hour power kickboxing class.

My diet totals for today 6/18/05: 2287 Calories, 226g Protein, 137g Carbs (Fiber was 19g) 80g Fat (Saturated Fat was 35.5g)

[Getsum]

Today was a rest day.

My diet totals for today 6/19/05: 2359 Calories, 202g Protein, 183g Carbs (Fiber was 26g) 68.5g Fat (Saturated Fat was 16g)

[Getsum]

Starting on Monday, June 27, 2005, I’m going to do the high rep/drop set routine shown below for 2 weeks. On the third week I’m going go back to my previous routine with free weights in 10 rep range for 2 weeks and decrease the range to 8 reps for 2 weeks and finally to 4 or 5 reps for the last 2 weeks. I plan on doing this for the next 8 to 10 weeks and that should get me to the end of August.

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 12 @ Body Weight)
Triceps Pushdown – Triceps (2 Drop Sets)
Machine Butterfly Pec Exercise – Chest (2 Drop Sets)
Seated Shoulder Press – Shoulders & Triceps (1 x 12)
Side Lateral Raise – Shoulders (1 x 12)
Front Dumbbell Raise – Shoulders (1 x 12)
Neck Harness – Neck (1 x 12)


Back/Arms/Neck - Wednesday
EZ Bar curls – Biceps & Forearms (2 x 12)
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 12)
Rear Delts – Middle Back (1 x 12)
Roman Chair – Lower Back (1 x 12)
Neck Harness – Neck (1 x 12)

Legs - Saturday
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 12)
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 12)

[Getsum]

Today was a rest day.

My diet totals for today 6/20/05: 2319 Calories, 189g Protein, 256g Carbs (Fiber was 25g) 60.5g Fat (Saturated Fat was 24g)

[Getsum]

It was a late night last night. Anyway, here’s yesterday’s update.

I went to the gym and did 15 on the elliptical, 5 on the bike and after that I did 30 minutes of boxing drills with a personal.

My diet totals for today 6/21/05: 2836 Calories, 150g Protein, 338g Carbs (Fiber was 29g) 58.5g Fat (Saturated Fat was 25g)

[Getsum]

Today was a rest day.

My diet totals for today 6/22/05: 2455 Calories, 189g Protein, 242g Carbs (Fiber was 25g) 61.5g Fat (Saturated Fat was 30.5g)

[Getsum]

I went to the gym and did 5 on the bike, 10 on the heavy bag, and after that I did 30 minutes of boxing drills with a personal trainer.

My diet totals for today 6/23/05: 2930 Calories, 206g Protein, 303g Carbs (Fiber was 30g) 77.5g Fat (Saturated Fat was 22g)

[Getsum]

Today was a rest day.

My diet totals for today 6/24/05: 3020 Calories, 172g Protein, 276g Carbs (Fiber was 27g) 127.5g Fat (Saturated Fat was 39g)

[sword chucks]

Nice going lately Getsum!

You must be close to your goal! just 6 weeks left :) :)

[Getsum]

Nice going lately Getsum!

You must be close to your goal! just 6 weeks left :) :)
Thanks man.

I've been bouncing between 193 to 196 pounds for the last 6 or 7 weeks so I'm not sure if I'll be at 185 or not. Right now I'm just trying to get to 190 and then hold it there. I start lifting again on Monday and I’m going to try to hit these next 2 months pretty hard.

[Getsum]

Today was a rest day.

My diet totals for today 6/25/05: 2300 Calories, 194g Protein, 198g Carbs (Fiber was 16g) 52g Fat (Saturated Fat was 27g)

[Getsum]

Today was a rest day.

My diet totals for today 6/26/05: 2528 Calories, 209g Protein, 247g Carbs (Fiber was 13g) 81.5g Fat (Saturated Fat was 29.5g)

[sword chucks]

Thanks man.

I've been bouncing between 193 to 196 pounds for the last 6 or 7 weeks so I'm not sure if I'll be at 185 or not. Right now I'm just trying to get to 190 and then hold it there. I start lifting again on Monday and I’m going to try to hit these next 2 months pretty hard.

sure you'll get there. Refeed or lower cals :P

[Getsum]

I went to the gym and did my lifting and then did 5 minutes on the bike, and 15 minutes of shadow boxing. After that I did the one-hour power kickboxing class.

Chest/Triceps/Shoulders/Traps - Monday
Chest Multi Press - Chest, Triceps & Shoulders (3 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Dips – Triceps, Chest & Shoulders (1 x 12 @ 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)
Neck Harness – Neck (1 x 12)

My diet totals for today 6/27/05: 2272 Calories, 194g Protein, 216g Carbs (Fiber was 34g) 65g Fat (Saturated Fat was 25g)

[Getsum]

sure you'll get there. Refeed or lower cals :P
Yeah, I've had the refeed already, it's time to keep the calories down.

[Getsum]

I went to the gym and did 10 on the bike, 10 on the heavy bag, and after that I did 30 minutes of boxing drills with a personal trainer and finished off with the one-hour power boxing class.

My diet totals for today 6/28/05: 2043 Calories, 196.5g Protein, 166g Carbs (Fiber was 25g) 56g Fat (Saturated Fat was 21.5g)

[Getsum]

I went to the gym and did my lifting and then did 10 minutes on the bike, and 20 minutes of shadow boxing. After that I did the one-hour boxing class.

Back/Arms
EZ Bar curls – Biceps & Forearms (2 Drop Sets)
Seated Rows - Middle Back, Triceps & Lats (3 Drop Sets)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (3 Drop Sets)
Underhand Cable Pulldowns - Lats, Biceps (2 Drop Sets)
Dumbbell Hammer curls - Biceps & Forearms (2 Drop Sets)
Wrist curls – Forearms (1 x 12)
Rear Delts – Middle Back (2 Drop Sets)
Roman Chair – Lower Back (1 x 12)

My diet totals for today 6/29/05: 2968 Calories, 227.5g Protein, 326g Carbs (Fiber was 42g) 85g Fat (Saturated Fat was 31g)

[Getsum]

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

My diet totals for today 6/30/05: 2926 Calories, 246.5g Protein, 302g Carbs (Fiber was 49g) 88g Fat (Saturated Fat was 29.5g)

[ffloyd]

You still doing the bag work?

[Getsum]

You still doing the bag work?
All the time man. Everyone of those class I take include about 30 minutes on the heavy bag. A typical class starts with 5 minutes of stretching, then 10 minutes of jumping jacks, burpees and shadow boxing with some 3lbs dumbbells and then it heads to various drills on the heavy bag with a water break after 15 minutes. Then another 15 minutes on the bag and the class finishes with 10 to 15 minutes of pushups, shoulder work and abs. So the classes are mostly for conditioning, but they do mix in a small amount of technique drills.

I typically do all my technique stuff at home in my garage and I usually don't even list it here in my journal. But I have a heavy bag, speed bag and double end bag at home and it's easier for me to concentrate on technique at home. I do some focus mitt work with my wife or son. But sometimes I do the speed and double end back at the gym. I also warm up before the classes with some technique drills on the heavy bag, it just depends on what's going on that day.

The personal training I've been doing lately is all technique work with focus mitts for 30 minutes and I normally do that twice a week.

All in all, I try to be at the gym between 4 to 6 times a week and keep Sunday as my rest day. Sometimes my schedule gets in the way and can’t make it as often as I’d like to, but there’s no place I’d rather be.

[sword chucks]

yeah being in the gym is the best :)

keep it up!

[Getsum]

I went to the gym and did my lifting and then did 15 minutes on the elliptical, 15 on the bike, and 20 minutes of shadow boxing.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (180lbs x 5, 180lbs x 6, 270lbs x 2)
Squats - Quadriceps, Hamstrings, Calves & Glutes (180lbs x 12, 180lbs x 12, 135lbs x 15)
Leg Press – Hamstrings, Quadriceps, Calves & Glutes (360lbs x 10, 360lbs x 10, 180lbs x 15 )
Standing Barbell Calf Raises - Calves (180lbs x 12, 180lbs x 12)
Seated Leg curls - Quadriceps (2 Drop sets)
Lying Leg curls - Hamstrings (2 Drop sets)

My diet totals for today 7/1/05: 3117 Calories, 248g Protein, 266.5g Carbs (Fiber was 29g) 93g Fat (Saturated Fat was 34.5g)

[sword chucks]

nice looking deads :)

[Getsum]

nice looking deads :)
Thanks man. I'm going to try to get my deadlifts caught up to my squats and I finished off my last routine squatting 307lbs for 6 reps back on June 6. Hopefully I can get them balanced out, but I’ve always been somewhat hesitant and leery of doing them. But I’ll wear my belt and keep my form good and see how it goes these next 2 months.

I also think that I’m going to keep this same 3 day split and start back with sets of 10 or 12 on Monday. One week of drop sets is plenty enough for me and they’re defiantly not what I’m used to doing. It just seemed weird lifting so light for so many reps.

[Getsum]

I went to the gym and did 15 minutes on the bike, 10 minutes of shadow boxing, and 10 minutes on the heavy bag, and then I finished with the one-hour power kickboxing class.

My diet totals for today 7/2/05: 2513 Calories, 218g Protein, 240g Carbs (Fiber was 48g) 91.5g Fat (Saturated Fat was 26g)

[Getsum]

Today was a rest day.

My diet totals for today 7/3/05: 1890 Calories, 196g Protein, 127g Carbs (Fiber was 17g) 62g Fat (Saturated Fat was 24.5g)

[Getsum]

First thing this morning I went to the gym and did the one-hour boxing class and then finished off with my lifting, it was a pretty good workout today.

Chest/Triceps/Shoulders/Traps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 12, 185lbs x 12)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 6, 155lbs x 12)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 12)
Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Inclined Chest Multi Press - Chest, Triceps & Shoulders (2 Drop Sets)
Dips – Triceps, Chest & Shoulders (2 x 10 @ 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 (1 Set)
Front Dumbbell Raise – Shoulders (1 Set)
Dumbbell Hammer curls - Biceps & Forearms (1 Set)

My diet totals for today 7/4/05: 3690 Calories, 322g Protein, 267g Carbs (Fiber was 19g) 145g Fat (Saturated Fat was 44.5g)

[Getsum]

I went to the gym and did 15 minutes on the elliptical, 5 minutes on the bike, and 10 minutes of shadow boxing. After that I did 30 minutes of boxing drills with a personal trainer and finished off with the one-hour boxing class.

My diet totals for today 7/5/05: 2352 Calories, 225g Protein, 178g Carbs (Fiber was 36g) 87g Fat (Saturated Fat was 33.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/6/05: 2602 Calories, 191g Protein, 298g Carbs (Fiber was 56g) 80.5g Fat (Saturated Fat was 24g)

[Getsum]

I went to the gym and did my lifting and then did 5 minutes on the bike, and 10 minutes of shadow boxing. After that I did 30 minutes of one on one drills with a trainer.

Back/Arms
EZ Bar curls – Biceps & Forearms (2 Drop Sets)
Seated Rows - Middle Back, Triceps & Lats (3 Drop Sets)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (3 Drop Sets)
Underhand Cable Pulldowns - Lats, Biceps (2 Drop Sets)
Dumbbell Hammer curls - Biceps & Forearms (2 Drop Sets)
Wrist curls – Forearms (1 x 12)
Rear Delts – Middle Back (2 Drop Sets)
Roman Chair – Lower Back (1 x 12)

My diet totals for today 7/7/05: 2501 Calories, 225g Protein, 262g Carbs (Fiber was 38g) 69g Fat (Saturated Fat was 23.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/8/05: 2344 Calories, 188g Protein, 252g Carbs (Fiber was 40g) 58.5g Fat (Saturated Fat was 18.5g)

[Getsum]

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

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (170lbs x 10, 170lbs x 10)
Squats - Quadriceps, Hamstrings, Calves & Glutes (205lbs x 10, 205lbs x 10)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (205lbs x 10, 205lbs x 10)
Standing Barbell Calf Raises - Calves (205lbs x 10, 205lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10, 100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 7/9/05: 2383 Calories, 201g Protein, 236g Carbs (Fiber was 40g), 68g Fat, (Saturated Fat was 19.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/10/05: 2897 Calories, 218g Protein, 274g Carbs (Fiber was 47g) 123.5g Fat (Saturated Fat was 40.5g)

[ffloyd]

All the time man. Everyone of those class I take include about 30 minutes on the heavy bag. A typical class starts with 5 minutes of stretching, then 10 minutes of jumping jacks, burpees and shadow boxing with some 3lbs dumbbells and then it heads to various drills on the heavy bag with a water break after 15 minutes. Then another 15 minutes on the bag and the class finishes with 10 to 15 minutes of pushups, shoulder work and abs. So the classes are mostly for conditioning, but they do mix in a small amount of technique drills.

Great news. I love heavy and speed bags. I moved and they never got hung up in my new place, but I am moving again so they will be hanging soon.

Classes are good because they are usually very short, intense periods.

[sword chucks]

Nice workouts Getsum- keep it up!

[Getsum]

Great news. I love heavy and speed bags. I moved and they never got hung up in my new place, but I am moving again so they will be hanging soon.

Classes are good because they are usually very short, intense periods.
Good deal man. I just love doing the boxing drills for my cardio. You can pick up a double end and a slip bag for pretty cheap and you'll have a fairly complete home gym at your new place.

[Getsum]

Nice workouts Getsum- keep it up!
Thanks man.

I'm going to try doing sets of 10 this week and start adding more weight during the upcoming weeks. I'm taking a summer college course and it's turning out to be more work than I thought, so I've been juggling my workouts with my class work. Hopefully I can get my deadlifts up closer to me squats and get my bench close to 250 for sets of 4 by the end of august.

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 175lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 205lbs x 8, 205lbs x 10)
Incline Bench – Chest, Triceps & Shoulders. (135lbs x 10, 135 x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)
Dips – Triceps, Chest & Shoulders (Body Weight x 10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

My diet totals for today 7/11/05: 2993 Calories, 231.5g Protein, 320g Carbs (Fiber was 54g) 91g Fat (Saturated Fat was 30.5g)

[Getsum]

I went to the gym and did 5 minutes on the bike, and 10 minutes on the elliptical and 15 on the heavy bag. After that I did 30 minutes with a trainer.

My diet totals for today 7/12/05: 2540 Calories, 207g Protein, 232g Carbs (Fiber was 31g) 77g Fat (Saturated Fat was 26g)

[ffloyd]

I have got to get my bags hung.

[Glyder]

nice workout on the 11th Looks like you can up your weights a bit there. You nailed the 10 reps no problem!

[Getsum]

I have got to get my bags hung.
Another thing I'm planning on doing in my garage is putting a couple of loops up at opposite ends so I can string a rope across my garage to work on bobbing and weaving. Doesn't get much cheaper than that and after working on that yesterday at the gym for 10 minutes straight, my legs were really burning. It's surprising how intense of a workout some of these boxing drills are. I know my shirts are typically drenched in sweat when I leave.

[Getsum]

nice workout on the 11th Looks like you can up your weights a bit there. You nailed the 10 reps no problem!
Thanks man.

Yeah, I can defiantly add some weight. I was looking back over my previous routine and my bench was looking pretty good. On May 8th I did a set of 245lbs for 4 reps and that was with my brother spotting me and a lift off. Then lifting alone in my power rack, without a lift off, I did a set of 230lbs for 4 reps on May 23rd, 235lbs for 5 reps on May 30th and 225lbs for 6 reps on June 6th.

I’m hoping I can finish off this current routine with a couple of sets of 250lbs for 4 reps and I’m pretty sure that is a realistic goal. I was able to do 255lbs for 2 reps on May 8th but that was with my brother spotting and I had a lift off.

Anyway, I’ll probably drop down to sets of 8 next week and stay there for 2 weeks. Then focus on sets of 6 and sets of 4 during the month of August. Hopefully my son is around the house and can spot me because I do a hell of a lot better when I have a spot.

[Getsum]

Today was a rest day.

My diet totals for today 7/13/05: 3355 Calories, 201g Protein, 366g Carbs (Fiber was 30g) 120.5g Fat (Saturated Fat was 42.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/14/05: 2453 Calories, 200 Protein, 225arbs (Fiber was 22.5) 63g Fat (Saturated Fat was 23g)

[Getsum]

Yesterday was a rest day.

My diet totals for today 7/15/05: 2587 Calories, 151g Protein, 204g Carbs (Fiber was 15g) 122g Fat (Saturated Fat was 52.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/16/05: 1760 Calories, 169g Protein, 179g Carbs (Fiber was 14g) 38g Fat (Saturated Fat was 14.5g)

[sword chucks]

Nice job on the diet lately, looks strict to me

Are you doing any form of carb cycling? Forgive my inability to look at anything else but the 3 last posts :P

[Getsum]

Nice job on the diet lately, looks strict to me

Are you doing any form of carb cycling? Forgive my inability to look at anything else but the 3 last posts :P
Thanks man.

My diet has been inconsistent these past few weeks and I'm trying to get it dialed in so I can get past this current plateau. I've been stuck between 193lbs and 198lbs for the past 2 months, but I think my body fat is still going down. I seem to drop weight best when I’m around 2300 calories. My 34” Levis seem to be getting looser and I’ve made some good gains in my chest, back and legs these past few months.

The only carb cycling that I'm doing is trying to take in some carbs prior and during my cardio workouts and that's mainly by eating some fruit prior and drinking propel fitness water during my workouts.

[Getsum]

I did my shoulder, back, arm and leg workout at home this afternoon to make up for not doing it during the week. I also started taking Nitrix yesterday so I’m go to see if that helps me these next few months. Oh, and I got to try out a free samples of NO-Xplode and Cellmass today and both tasted great, I might order some next month.


Shoulders/Back/Arms
Seated Military Press – Shoulders & Triceps (115lbs x 5, 115lbs x 10)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 5, 115lbs x 10)
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, 43lbs x 6)
Wrist curls – Forearms -(43lbs x 6)

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (180lbs x 6, 180lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (217lbs x 8, 217lbs x 10)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (217lbs x 8)
Standing Barbell Calf Raises - Calves (217lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 7/17/05: 2131 Calories, 202g Protein, 195.5g Carbs (Fiber was 18.5g), 46g Fat, (Saturated Fat was 12.5g)

[Getsum]

I did my lifting at home today.

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

My diet totals for today 7/18/05: 2400 Calories, 196g Protein, 296g Carbs (Fiber was 47g) 55.5g Fat (Saturated Fat was 20g)

[Getsum]

I went to the gym and did 10 minutes on the elliptical, 5 minutes on the bike, and 10 minutes of shadow boxing. After that I did 30 minutes of boxing drills with a personal trainer and finished off with the one-hour boxing class.

My diet totals for today 7/19/05: 2827 Calories, 207g Protein, 308g Carbs (Fiber was 59g) 84g Fat (Saturated Fat was 33.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/20/05: 3001 Calories, 185g Protein, 345g Carbs (Fiber was 39g) 96.5g Fat (Saturated Fat was 28g)

[Getsum]

Today was a rest day.

My diet totals for today 7/21/05: 2222 Calories, 112g Protein, 292g Carbs (Fiber was 39g) 58.5g Fat (Saturated Fat was 18g)

[Getsum]

I did my lifting at home today.

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

My diet totals for today 7/22/05: 3021 Calories, 171.5g Protein, 382g Carbs (Fiber was 50g) 88.5g Fat (Saturated Fat was 28.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/23/05: 2095 Calories, 133.5g Protein, 275.6g Carbs (Fiber was 49g), 50g Fat, (Saturated Fat was 15.5g)

[Getsum]

I did my lifting at home today.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (180lbs x 6, 180lbs x 6)
Squats - Quadriceps, Hamstrings, Calves & Glutes (217lbs x 8, 217lbs x 8)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (217lbs x 8)
Standing Barbell Calf Raises - Calves (217lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

My diet totals for today 7/24/05: 1949 Calories, 115g Protein, 194g Carbs (Fiber was 23g), 89g Fat, (Saturated Fat was 26.5g)

[Getsum]

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

I went to the gym and did 30 minutes on the recumbent bike, 5 minutes of jumping rope and then did the one hour kickboxing class.

My diet totals for today 7/25/05: 2253 Calories, 130g Protein, 333g Carbs (Fiber was 52g), 52g Fat, (Saturated Fat was 18g)

[Getsum]

I did my lifting at home today and then I went to the gym and did 30 minutes on the bike, and 10 minutes of shadow boxing. After that I did 30 minutes of boxing drills with a personal trainer and finished off with doing the first half of the one-hour boxing class.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (147lbs x 10, 167lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10, 197lbs x 10, 217lbs x 8, 237lbs x 6, 247lbs x 3)
Incline Bench – Chest, Triceps & Shoulders. (147lbs x 10, 147lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (147lbs x 10)
Dips – Triceps, Chest & Shoulders (Body Weight x 10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

My diet totals for today 7/26/05: 2433 Calories, 131g Protein, 280g Carbs (Fiber was 40g), 82.5g Fat, (Saturated Fat was 45.5g)

[Getsum]

Today was a rest day.

My diet totals for today 7/27/05: 2049 Calories, 106g Protein, 164g Carbs (Fiber was 13g), 100g Fat, (Saturated Fat was 43g)