JocularRic's Journal of Jags

[jocularric]

Jag (noun)
1: a small load
2: a state or feeling of exhilaration

In hopes of improving the quality and consistency of my fitness quest I hereby and henceforth log my workouts, diet, and goals on this site--bare and humble as they may be. This is my commitment to you.

Read them, enjoy them, or yawn at them. Comment on them as you wish. Freely with no obligation written or implied.

Friday
Workout 1 -- Bike 8.07 Miles @ 14.5 avg. mph

Workout 2 (25 min) -- Shoulders/Traps
One Arm Snatch/Shoulder Press - 5/40 5/50 5/50
One Arm Pull Downs/Shrugs - 8/50 8/62 8/62
Side/Back/Front Lateral Raises 8/17 8/17 8/17
Overhead Flies 8/17 8/17 8/17
Arnold Press 8/17 8/17 8/17

Workout 3 (40 min) -- Back/Shoulders/Traps
Snatch/Wide Grip Overhead Shrugs 5/90 5/90 5/90 5/110
Clean & Jerk/Overhead Shrugs 5/90 5/90 5/90 5/110
Rows/Kelso Shrugs 5/90 5/90 5/90 5/110
Shrugs 8/135 8/225 8/225 8/225
Lat Pulldowns/Lat Shrugs 10/95 8/95 8/95 8/95

[jaguarr]

Well, this complicates things! :eek:

jag

[Hibiscus09]

Hi joc! :) Glad to see you starting a journal here!

Shhhhh -- don't tell jag that it means, "a small load." :D

[jaguarr]

Shhhhh -- don't tell jag that it means, "a small load." :D

That would make me the ecxeption to the rule, then. :p

jag

[jocularric]

Hibby and Jag thanks for stopping by.

Don’t worry about it Jag—it’s all how you use the word. Besides you (and your posts) come across as encouraging, fun, and or light hearted.

Now for some catch up.

I’ve been busy but I haven’t been neglecting my workouts. During these last two weeks I ordered and replaced the control arm and rear bearings on my daughter’s car. Something I previously had no experience in. Fortunately my neighbors on either side of me ARE mechanics. With their coaching I was able to do the job myself and saved half the cost the shop wanted. That was with having to buy the needed tools to get the job done. I spent nearly as much on tools as I did parts. There must be a conspiracy between car manufactures and the tool industry. If they don’t get it from you in the shop they’ll get it from you in the cost of tools to do the job.

Anyway . . . back to my workouts.

Saturday June 6 (557 Cal.)
Cable Flies: High, Med, Low 4/10/2 plates
Curls 4/8/65

Bench Press/Shoulder Raises 3/8/140
Reverse Curls 3/8/65

Close Grip Incline Bench Press/Incline Shoulder Raises 6/130 8/130 7/130
Twenty Ones 21/55 21/40 21/40

Sabbath—Sunday June 4
A day of rest and fasting.

Monday June 5 (1485 Cal)
Bike 10.9 miles 14.4 mph ave.

SLDL 4/5/225
DL 4/5/225
Shrugs 4/8/225

Front Squats 3/8/135
Squats 3/8/135
Calf Raises 3/8/135
Good Mornings 3/8/135

Tuesday June 6 (348 Cal)
Triceps
-French Press 4/8/65
-Cable Pushdowns 4/8/62.5

Wednesday June 7 (557 Cal)
Cable Flies: High, Med, Low 4/10/20
Pec Deck 4/10/20

Bench Press/Shoulder Raises 8/135 8/155 2/7/155
Pec Deck 10/50 3/10/70

Close Grip Incline Bench Press/Incline Shoulder Raises 4/5/135

Thursday June 8 (928 Cal)
Bike 10.71 miles 15 mph ave

Friday June 9 (928 Cal)
Bike 10.78 miles (windy) 11.5 mph ave

Saturday June 10
Rested from working out—time was split between my job and work on my daughter’s car

Sabbath—Sunday June 11 (No workee)

Well that’s it for now. My log for Monday is missing so I’ll input the rest of this week later.

Goal: Lose 2 lbs a week until November 18 or until I reach 10% bodyfat--which ever comes first. I have 50 lbs to lose. I realize that’s a big goal. It’s easier if I focus on one week at a time—just two lbs or 7000 calories.

I am using the Atkins diet to focus on burning fat.

Diet or exercise alone does not work for me. The only way I seem to make any progress is to cut back on calories AND exercise. Exercise for me means cardio and lifting—sometimes more than one workout a day. Damn desk job. I try to keep my workouts short (under an hour) to avoid excessive catabolism. I realize some is needed to breakdown and burn the fat.

[Hibiscus09]

Mornng, joc! Nice job on the workouts! :) It's wild how many calories the cycling burns up, huh?

Happy Thursday!

[ChocoChick]

Well, this complicates things! :eek:



Is there something we should know? :D

[jaguarr]

Don’t worry about it Jag—it’s all how you use the word. Besides you (and your posts) come across as encouraging, fun, and or light hearted.


Are you saying my heart isn't heavy? :mad: :D

I'm not a big fan of Atkins. Ever read up on Timed Carb Dieting? Might be right up your alley. Check it out

Here (-http://www.ironaddicts.com/timed%20carb.html?t=1761)
and
Here (http://www.ironaddicts.com/More%20timed%20carb.html).


Is there something we should know?

Probably. :)

jag

[kimsquit]

I admire your spirit Joc - and you have a great sig...not many people quote Frank Herbert these days

:)

[jocularric]

Is there something we should know? :D
That's it. Who do I talk to about changing the title of this journal.

Let's just call it Joc's Journal. Hopefully that will avoid any confusion. ;)

And thanks for stopping by dbflgirl.

Jag I hope you're not of a heavy heart (sad, depressed). Like dbflgirl said: "Is there something we should know?"

Anyway Jagman, thanks for the links. Currently I don't completely avoid carbs with my keto diet. I keep them around 10g a day--most of them consumed PWO. That's low enough to keep me in ketosis. And right now it's working for me. If I slow down or need a change I now have another tool I can use. Thanks again.

I attribute my weakness (and light loads) more to a lack of regular workouts than to my diet. I expect to see some strength gains as I retrain my muscles and mind.

Thanks for stopping by and noticing kimsquit. I'm a big Scifi fan and Dune (the 1984 show) is one of my all time favorite movies. Last year for Father's day my daughter got me the Frank Herbert's six Dune novels. I had never read them before.

That's all for now folks--I've got one more workout due for today.

[jocularric]

Monday June 12 (348 Cal)
Shoulders/Traps
One Arm Snatch/One Arm Shoulder Press - 5/40 5/50 5/50
One Arm Pull Downs/Shrugs - 8/50 8/62 8/62

Side/Back/Front Lateral Raises 8/15 8/17 8/17
Overhead Flies 8/15 8/17 8/17
Arnold Press 8/15 8/17 8/17
Upright Rows 8/65 8/65 8/65

Tuesday June 13 (348 Cal)
Snatch/Overhead Squats 5/65 5/95 5/95 9/95
Wide Grip Lat Pulldowns/Shrugs 8/90 8/100 8/100 8/100

Hang Cleans & Jerk 5/95 5/95 5/105 5/105
Close Grip Lat Pulldowns/Shrugs 8/100 8/100 8/100 8/100

Wednesday June 14 (1276 Cal)
Bike 10.62 miles 13.2 mph ave.

Rows/Kelso Shrugs/Shrugs 8/130 8/130 8/130 8/130 8/130
Dips 8/BW 8/BW 8/BW 8/BW

Thursday June 15 (1461 Cal)
Bike 16.11 miles 14.3 mph ave.

Friday June 16 (905 Cal)
Workout 1
SLDL 5/225 5/235 5/235 5/235
Dead Lifts/Shrugs 5/225 5/235 5/235 5/235
Wide Grip Lat Pulldowns/Shrugs 8/105 8/105 8/105 8/105

Rows/Kelso Shrugs 8/145 8/145 8/145 8/145
Close Grip Lat Pulldowns/Shrugs 8/105 8/105 8/105 8/105

Workout 2
Front Squats/Calf Raises 5/145 8/145 8/145 8/145
Good Mornings 5/145 5/145 8/145 8/145
Squats/Calf Raises 5/145 8/145 8/145 8/145

Weight is down another two pounds (Whoohoo) :D and BF is down by one percent.

[Hibiscus09]

Currently I don't completely avoid carbs with my keto diet. I keep them around 10g a day--most of them consumed PWO. That's low enough to keep me in ketosis. And right now it's working for me. If I slow down or need a change I now have another tool I can use.

It's okay -- I'm eating my carbs and your carbs. :)

Brian, Jr. loves the Dune novels and the movie. I tend to read murder/mystery stuff, but I do enjoy sci-fi movies.

Great job on the workout and woo-hoo regarding the weight & bodyfat % dropping! Yippee!

Happy Saturday, joc!

[jocularric]

I hope you're enjoying my carbs Hibby.

I love bread, cookies, and baked goods. Man I'm happy I don't work in a bakery. When I was ten there was an bakery across the alley from our house. Most mornings about 3 A.M. the sweet smell of fresh baked donuts and bread would come through my window. Surprisingly, I'm not missing the sweets that much now.

I love a good suspense story. It could be most anything, but sci-fi makes it even better. I haven't read much lately. Most of my reading time has shifted to gaming time. One of my co-workers got me started on Morrowind. Wow. I've certainly have gotten my entertainment dollars worth on it.

Anyway, thanks for stopping by :).

On to today's workout.

Saturday June 17 (1006 Cal)
Workout 1
Mowed the Lawn

Workout 2
Incline Close Grip Bench Press/Incline Shoulder Shrugs 4/8/145
Pec Dec 4/10/90

Bench Press/Shoulder Shrugs 8/145 8/155 8/165 8/165
Pec Dec 10/120 8/120 8/120 8/120

Workout 3
Overhead Triceps Extension 8/65 8/70 8/70 8/70
Curls 8/65 8/70 8/70 8/70

Overhead Triceps Cable Extension 4/8/90
Reverse Curls 8/70 8/70 8/70 8/70

Laying DB Triceps Extension 4/8/17
Concentration Curls 4/8/17

[jocularric]

Sunday June 18—Day of rest.

Monday June 19 (Cal 557)
One Arm Snatch & Push Press 5/65 5/65 5/65
One Arm Pull downs 5/65 5/65 5/65

Lateral, Rear, & Front Raises 8/20 8/20 8/20

Overhead Flies and Arnold Presses 8/20 8/20 8/20

Tuesday June 20 (Cal 1114)
Workout 1
Bench Press & Shoulder Raises 8/130 8/150 6/170 6/170
Cable Flies Low, Med, Hi 10/2 10/2 10/2 10/2 10/2

One Arm Bench Press & Shoulder Raises 10/30 10/35 10/45 10/55
Hammer Reverse Grip DB Presses 8/45 8/45 8/45 8/55

Workout 2
Dips & Dip Shrugs 8/bw 8/bw 8/bw 8/bw
Dirty Thirties 3/65
Triceps Press-downs 8/62 8/62 8/62 8/62
Triceps Extensions 8/15 8/15 8/15 8/15

[Hibiscus09]

Morning joc! Nice workouts! :)

What's an overhead flye and what's a dirty 30? :D

[jocularric]

Thanks Hibby!

Overhead Fly--AKA Reverse Overhead Dumbbell Laterals
With a dumbbell in each hand extend your arms out to your sides parallel with the floor--palms facing up. In an arching movement raise your arms up bringing your palms together over head. Your arms should extended during this but not locked out. Take full advantage of the negative portion of the rep by lowering the weight slowly in the same arch. Stop when your arms parallel again with the floor. I call these overhead flies because they closely resemble chest flies except that these are done over your head.

Dirty Thirties
Dirty Thirties consist of three exercises triceps exercises (Skull Crushers, Triceps Pullovers, and Close Grip Bench Presses) done for ten reps each one after the other to make one set--i.e. ten skulls, followed by ten pullovers, followed by ten CG Bench Presses. Each exercise hits your triceps a little differently and IMO fully taxes them. Give these a try--your triceps will be screaming.

[jaguarr]

Hey, joc. Are those overhead flies intended to hit the shoulders, and are they a strain on your rotators at all? Just trying to get a handle on what you're doing them for. :)

Thanks,
jag