Mick's exercise system weekly log- What is a man but a some of all his weeks

[mickdoo]

Took Sat, Sun Off

Monday 1-21-2018
Legs

added weight and 3 extra sets

100 sit ups

[mickdoo]

Did pm cardio yesterday-1-22-18
45 min bike
100 situps

Tuesday 1-23-2018
Upper body
incline dumbells
50lb warm up
75x8
85x7
95x5
superseted lat pulldowns
10x140
8x160
7x180
6x200

dumbell pullovers
80x8
85x8
90x6
suerset one arm dumbell rows &
cable crossovers
80x8
85x8
90x5
each arm
crossovers plate 12x10
12x10
12x8

side laterals
3 sets
plate 3 x8
3x8
3x8
superset with rope for tri's

80x10
80x8
80x8
one arm curls on cable macine for giant tri set

Once in the gym i always look at the clock. I want it done in 45 minutes. I was there 4:30 and finished 5:12am/ did 100 sit ups, and time was 5:15.

no cardio/home for chow after 15 minutes in dry sauna.

[mickdoo]

45 min cardio-bike

sauna

done

[mickdoo]

Thursday=off

Friday 1-26-2018
Legs
100 sit ups
45 min cardio
sauna

Ive decided to do weekly rotations, one week will be upper body M/F with one legs on either Tuesday or wednesday, then following week will be legs Monday/Friday with upper body once on tues/or wed, this way each joint system gets a minimum of 3 full days off and a max of 4 or 5 before it's hit twice again.

All cardio will be rotated as well. with the twice leg week only 2-3 hours/ then on upper body week maybe little more, we will see. recovery and joint preservation are my main goals here.

[mickdoo]

Sat/Sun=off

1/29/2018
AM-exercise
Upperbody weights
100 situps

workout done in 45 minutes 4:30am -5:15am

pm-45min bike
100 situps
sauna

done for day

[mickdoo]

Tuesday 1-30-2018
legs
100 crunches
45 min bike
sauna

pm
45 min bike
100 crunches
sauna

done for today

[mickdoo]

1-31-2018 Wednesday

45 min bike
100 crunch
sauna

pm-45 min treadmill
sauna

Goodbye January 2018- Hello February

[mickdoo]

2-1-2018

am-45 min bike
sauna

pm-15 min treadmill
30 min bike
sauna

Starting to track calories
2000 cals today

3000 cals yesterday

going to zig zag it/hi low

weight is 212

goal is 195-200 by May 1, 2018-my summer weight

[mickdoo]

Friday-Another week for the books

am-upper body, 200 crunches in 4 sets of 50, squeezed in during workout, ended session with dips and curl machine super set. Then 45 minute bicycle.

pm-30 min treadmill/15 min bike


Totals for the week
2X upper body sessions
1x legs
700 crunches
6.45 hours cardio
i loved every minute of it

Calories today will be little more than yesterday, around 2300. started creatine supplements as well. I might have to track for a little longer to establish baseline, then I can adjust accordingly.

Primary food groups
chicken
white rice
sweet potatoes
egg whites
avocado
cheese/full fat ranch dressing(home made)
whole wheat tortilla's small ones.

[mickdoo]

Sat/Sun off
2/5/2018
I ate like a beast Sat/Sun. No game for me though, was in bed at 545pm.
Have to make up the caloric expenditure this week.

Am - legs, did 10 reps with 3 plates per side on the hack squat-
100 crunches
45 min bicycle
sauna
will return for pm workout, feel well rested.


will count/track energy intake

[mickdoo]

2/10/2018, Another week for the books

weekly totals
2x upper body
2 x legs
5.15 hours cardio
850 sit ups
Food intake only counted 2 days/ rest enjoyed eating more fat calories from ranch dressing and avocado/cheese. a day without fat is like a day without sunshine.
1 cardio day was an hour light run on the treadmill which I really enjoyed. Also 1 upper body day was a dip/curl/sit up giant set with a continuous loop until I was tired. did 350 situps in sets of 50/dips were 10 and curls 10 reps/per set.

All in all in was a very good week in exercise and stock trading.

Days off were wed/sunday /both full days off with good food

[mickdoo]

2-11-2018-off
2-12-2018- upperbody/350 crunches/pm 1 hr cardio
2-13-2018-legs/250 crunches/30 min bike