The numbers for today (9/4/10):
Total caloric intake = 1,707
Macros:
Protein = 130.79g
Carbs = 175.95g (bulk came from wheat english muffin, banana and sports drink)
Fat = 53.39g
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Thread: Back To The Dungeon
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09-04-2010, 09:19 PM #61
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09-04-2010, 09:25 PM #62
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09-05-2010, 06:56 PM #63
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09-05-2010, 07:03 PM #64
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09-05-2010, 07:14 PM #65
- Join Date: Jul 2008
- Location: Stanardsville, Virginia, United States
- Age: 51
- Posts: 463
- Rep Power: 768
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09-06-2010, 09:32 AM #66
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Thanks. I really enjoy the kettles. Very versatile. Good for a variety of things - anything you'd do with dumbells, and such things as lunges/dips (esp. those one-legged, one foot on a bench-heel facing up, kettle held out fully straight out with arms), rows, etc.
Marius took the time to create and upload some videos of some routines with the kettles which, if you've not seen 'em, are in his journal, here:
http://forum.bodybuilding.com/showth...hp?t=122218241
I think his kettle vids are post #254.
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09-06-2010, 09:40 AM #67
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Just back from the dungeon.
Today's session:
Jog to the gym. Once there, did a little over a 1/4 mile on the treadmill, at inclines ranging from 6.7% to 11% (the damn machine kept jacking it up on me, but I just decided to let it go), at just under 4mph, to warm up and loosen up a bit.
Then:
V-Squat:
5 x 270lbs
5 x 290lbs
5 x 330lbs
5 x 350lbs
Leg Press:
5 x 360lbs (x 4)
Crunches in between set (4x10)
Bench Press:
7 x 115lbs
5 x 115lbs (x2)
Incline Bench Press:
10 x 75lbs
10 x 85lbs
10 x 100lbs
Bicep Curl (Dumbells):
10 x 60lbs (x3 - right)
10 x 60lbs (x3 - left)
Bicep Curl (Curved Barbell):
7 x 120lbs (x3)
Tricep Extension:
5 x 125lbs (x5)
Closed with 6 grueling minutes on heavy bag. Did quick 3 minutes on elliptical and then jog home.
Feeling good.
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09-06-2010, 02:42 PM #68
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Just got back from a little shopping with the wife. Picked up a new pair of shorts. Whereas previously I was a solid 42" waist, never able to fit into a 40" (at least, at no time in the last few years), I now am able to do so, comfortably. Noticed the shorts/pants I already have were bigger on me and that I was having to ratchet over the belt a few more clicks.
New waist size = 40".
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09-06-2010, 06:07 PM #69
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09-06-2010, 06:14 PM #70
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09-06-2010, 06:15 PM #71
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09-06-2010, 06:18 PM #72
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09-07-2010, 08:21 AM #73
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Just got back from the dungeon. Last night was a bit rough, having been unable to fall asleep until about 0430 this morning. Then, up at 0730. Ugh.
Today was a pure cardio today. It reminded me how thoroughly I dislike pure carido days and just find them completely boring, even with the "surprises" of random machine-willed increases in speed and incline. As I was on the treadmill, listening to the clanging of iron over the monotonous buzz and drone of the trance "music" playing, seeing the iron in the mirrors, I couldn't help but feel I was in the wrong place. But, after my session, I was drenched and felt a healthy weariness in my legs, I felt satisfied. Just not the same satisfaction that comes with a good iron session, if that makes sense.
At any rate, did a little over 3 miles, keeping the heart rate from dipping beneath 138 bpm, going up to about 172 bpm. Speed ranged from 3.5 mph to 6.0 mph. Jogged to the gym as well, walking back home as my "cool down."
Feeling excellent.
Make it a great day.Last edited by FlaIronMind; 09-07-2010 at 08:29 AM. Reason: Add info.
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09-07-2010, 08:50 AM #74
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09-07-2010, 01:34 PM #75
- Join Date: Nov 2008
- Location: Washington, District Of Columbia, United States
- Age: 55
- Posts: 7,398
- Rep Power: 26941
Good work, my friend.
As you well know, we don't eat when we're hungry, we eat when it's scheduled; we don't lift to impress others, we lift to make progress; we don't run because we want to, we run because we need to.
So, way to stick to the program - you did exactly what needed to be done!"First train the mind, then the body."
Made from all-natural products since 1968...no gear, no HRT, no prohormones.
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09-07-2010, 03:31 PM #76
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09-07-2010, 06:05 PM #77
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09-07-2010, 06:24 PM #78
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09-08-2010, 12:50 PM #79
- Join Date: Jul 2008
- Location: Stanardsville, Virginia, United States
- Age: 51
- Posts: 463
- Rep Power: 768
Good stuff on the cardio. Yes, I agree it can be boring. In the past I've loaded videos on my small mp3 player to watch while on the eliptical machine.
Also, good stuff on the smaller pants size. That is tangible and measurable progress.My Workout and Diet Journal:
http://forum.bodybuilding.com/showthread.php?t=132284633
2009-2010 Journal: http://forum.bodybuilding.com/showthread.php?t=125381851
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09-08-2010, 02:41 PM #80
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
I do run on the beach, since I live right on it. But, as far as outside running goes, because of my significant shin splints, I avoid running on concrete.
Thanks for the kind words WEG!
Many thanks! The dungeon has treadmills which have tvs in them and, if that is not enough, there are t.v.s mounted from the ceiling. It still doesn't seem to help all that much. Lol.
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09-08-2010, 02:56 PM #81
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Got back from the dungeon earlier this morning, but had so much going on today that now is the first time I have had time to actually sit down.
I truly did not feel like going to the dungeon this morning. Have been feeling as if I am fighting off the beginning of a head-cold. So, the flu-ish feeling last night, coupled with two prior nights of a hours of sleep that can be totalled on one hand, prompted me to pop a couple of those "PM" cold pills. This morning I felt positively zombiefied, which made dragging my rear end to the dungeon a little more of a task.
At any rate, this morning, after a jog to the gym, I focused on upper body, primarily pects, delts, traps and lats.
Bench Press (wide grip):
7 x 115lbs (x4)
Bench Press (close grip):
7 x 105lbs (x2)
5 x 105lbs (I was feeling it here)
7 x 105lbs (x2 - I felt compelled to squeeze off two more sets of seven due to the "5" above)
Incline Dumbbell Fly:
10 x 30lbs (x5)
Shrugs (Dumbbell):
12 x 40lbs (x5)
Upright Rows (Barbell) (Wide Grip):
10 x 50lbs (x4)
Upright Rows (Barbell) (Medium Grip):
10 x 50lbs (x4)
Standing Press (Dumbell):
10 x 30lbs (X2) (Alternating)
10 x 30lbs (x2) (Tandem)
Pulldowns (Close Grip):
10 x 42.5lbs (X3)
Pulldowns (Wide Grip):
10 x 42.5lbs (x3)
Closed with three minutes on the heavy bag and a jog home.
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09-08-2010, 05:11 PM #82
I know how you felt. Workingout was probably the last thing you wanted to do. None the less, you had a good workout. Sometimes the biggest battle is just getting in the gym. Round one goes to you. Keep up the good work!
I can do all things through him who strengthens me.
~ Philippians 4:13
"People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents."
~ Andrew Carnegie
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09-08-2010, 07:25 PM #83
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Numbers for today:
Total caloric intake = 1,410.5
Macros:
Protein = 134.7g
Carbs = 96.0g
Fat = 50.4g
This evening I was at my in-laws where they had prepared home-made tacos. Whole-wheat (I mean, WHOLE GRAIN) taco shell, 93/7 ground beef, a little guacamole, a little shredded cheddar and a touch of lettuce. Don't have any idea the numbers on that, nor did I bother to ask, count or otherwise look it up. I mention it because the one taco I had is not included in those numbers above and it is documented herein because the point of this journal is to be as accurate and thorough as possible.Last edited by FlaIronMind; 09-08-2010 at 08:47 PM. Reason: Fix error.
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09-08-2010, 07:35 PM #84
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09-08-2010, 08:04 PM #85
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09-08-2010, 08:46 PM #86
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09-08-2010, 08:59 PM #87
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09-09-2010, 01:25 PM #88
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09-09-2010, 01:33 PM #89
- Join Date: Aug 2010
- Location: Miami Beach, Florida, United States
- Age: 51
- Posts: 7,093
- Rep Power: 23858
Today has been another day that proved to be more chaotic than I had wanted. Hit the dungeon this morning, but only have just now found the time to sit down and commit it to this journal.
I'm still slightly feeling the impact of the last few days and I've got a session with my trainer set for tomorrow morning. That said, slightly sore and unsure what tomorrow morning holds in store, today's session, albeit abbreviated due to an appointment in the morning, consisted of:
Jog to the gym followed by 1/4 mile on treadmill as warm-up. Treadmill set at 3.5mph, 2% incline.
Leg Press:
5 x 360lbs (x4)
5 x 450lbs (x2)
crunches in between sets (10 x 6)
V-Squat:
5 x 230lbs (x4)
Bicep Curls:
10 x 100lbs (x3)
Pect Fly:
10 x 100 (x3)
Seated High Rows:
5 x 80lbs (x5)
Lat Raises:
7 x 90lbs (x3)
Closed session with 3 minutes on heavy bag and then 1/2 mile on ellipitcal. Then walked home.
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09-09-2010, 06:39 PM #90
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