Nikonguy's "Building a Power Lifter From Scratch" Journal

[Tifflex]

Hi Ed.

Nice, efficient workout! I like your macros too.

Have a great day!

[orca]

WEDNESDAY'S WORKOUT

Bench Press
3x12x125

Incline DB Press
3x12x45

Assisted Dips
3x12

Close-grip Bicep Pull-down
3x12x180

Cable Preacher Curls
3x12x50

Leg Lifts (45 degree)
3x12


WEDNESDAY'S EATS
2204 calories
fats 65.2g 26%
carbs 163.7g 29%
protein 245.8g 44%

Good solid workout Ed. You're killign it.

[Nikonguy]

Hi Ed.

Nice, efficient workout! I like your macros too.

Have a great day!

Good solid workout Ed. You're killing it.

Thanks Tiffany and Kevin,

It's a good workout to de-stress with, lol. I'm very happy with the macros for the last 3 day too. I took your advice Tiffany and thought back to what worked in the past and these percentages make me feel leaner even though it still feels like a lot of food some days.

[IronIc]

Good morning Ed!

Iron is the best way to de-stress! (or, at least, the 2nd best way ) hehe

[Nikonguy]

Good morning Ed!

Iron is the best way to de-stress! (or, at least, the 2nd best way ) hehe

LOL, do you mean like the inverted matress press.....with a spotter??? A personal fave

[ChocoChick]

LOL, do you mean like the inverted matress press.....with a spotter??? A personal fave

LOL - Good description!

I still have October dates marked on my calendar...

[Nikonguy]

LOL - Good description!

I still have October dates marked on my calendar...

...and I'm planning my next assault on the "Big 3"

My temporary workout change seems to be having the desired effect.

[Nikonguy]

THURSDAY'S WORKOUT
30 minutes of interval training on the treadmill

THURSDAY'S EATS
2150 calories
fats 63.4g 27%
fats 165.3g 31%
protein 224.2g 42%

[Tifflex]

THURSDAY'S WORKOUT
30 minutes of interval training on the treadmill

THURSDAY'S EATS
2150 calories
fats 63.4g 27%
fats 165.3g 31%
protein 224.2g 42%

How's the diet treating you?

[IronIc]

LOL, do you mean like the inverted matress press.....with a spotter??? A personal fave

LOL!!!! Yeah, that one!

[Nikonguy]

How's the diet treating you?

I feel really good Tiffany. It's very clean but I have yet to see the scale move.

[Nikonguy]

Well, the final school bell of the year rang yesterday at 2:45. WOOOO HOOOO! Summer vacation is here! I called Nikongal at 2:46 and told her to transfer 2 Bud Lites from the fridge to the freezer and get out the cheese and crackers. Yeah, it was a bit of a cheat day with teacher goodies and student junk food everywhere.......I kept the lid on for most of the day.

I usually workout as soon as I get home on Fridays because we bowl but I kicked back and relaxed at the end of a great school year (for me anyway).

As you guys may have noticed my stress levels have been a bit high lately and here's why....cliffs:
*Florida has cut funding for public education
*My district will have about $39,000,000 less than needed when the new school year starts
*No jobs are being eliminated at the top
*As many as 250 new teacher (3 years or less) will lose their jobs on Monday...about 25 at my school, fewer we hope
*I'm tenured and will have a job but many of my friends may get the axe


On to a more cheerful topic:
SATURDAY"S WORKOUT

Moderate interval cardio 30 mins.

Deadlifts 3x12x175

Bent-over Bb Rows 3x12x125

Lat Pull-downs 3x12x160

Cable Preacher Curls 3x12x60

Assisted CG Pull-ups 3x12

Crunches 1x36

2.5 hours of yardio

[IronIc]

They're cutting everything, everywhere, god the economy just sucks right now You're so fortunate to be tenured. The job market is so tough for people trying to break in.

Nice workout by the way! Beer, cheese and crackers ... yum!

[Tifflex]

Hi Ed!

I'm sorry that funding was cut in your district. Keep in mind that the teachers affected have skills that other districts need and will find employment.

Have a great day!

[Nikonguy]

They're cutting everything, everywhere, god the economy just sucks right now You're so fortunate to be tenured. The job market is so tough for people trying to break in.

Nice workout by the way! Beer, cheese and crackers ... yum!

Hey Penney! Yep, it's good to be tenured. Because I came from another school district this was my first year of tenure. WHEW!

Hi Ed!

I'm sorry that funding was cut in your district. Keep in mind that the teachers affected have skills that other districts need and will find employment.

Have a great day!

Thank you for the good thoughts. Unfortunatly this is a problem in all Florida school districts.......ours just didn't prepare for it over the last 18 months like others did. Few districts are looking for new teachers.

[Nikonguy]

The week in review (why is working out on vacation so much better??)

TUESDAY'S WORKOUT

AM fasted cardio-40 mins.

Squats
3x12x135

SLDL
3x12x125

Leg Extensions
3x12x120

Standing Over-head Press
3x12x55

Over-head Lateral Raises
3x12x20

Incline Sit-ups
3x12


WEDNESDAY'S WORKOUT

AM fasted cardio-40 mins.

Bench Press
3x12x125

Incline DB Press
3x12x45

DB Pull-over
3x12x45

Close-grip Bicep Pull-down
3x12x180

Wide grip E-Z Curls
3x12x50

Leg Lifts (45 degree)
3x12


THURSDAY"S WORKOUT

AM fasted cardio-40 mins.

Deadlifts
3x12x175

Bent-over Bb Rows
3x12x125

Lat Pull-downs
3x12x160

Tricep Pulley Push-downs
3x12x120

Assisted Dips
3x12

Cable Crunches
1x36x180

[Bronzebird]

Congratulation on getting solid and consistant workouts in during your time of stress. Hope this was a release for some of it? Keep lifting bigger!!

[NotTooLate]

Popping in to say hi. That sucks about your school cuts. Why do they cut educational necessities when the future is the children? They do the same thing here. It makes me sick. Glad your not going to lose your job though.

Nice that you took the last day of the year off and had some cheats and relaxed. You deserve it after putting up with a bunch of kids all year lol

[Nikonguy]

HOWDY GUY and GALS!

My week in the Bahamas turned into a week-and-a-half.

Nikongal had to return on schedule but I was able to extend my stay for a bit and returned last Wednesday. My cell rang as I was getting off the plane and it was my summer job asking if I could get to Sarasota, FL the following day. I got home last night but will hit the road again for 4th of July weekend. WHEW!

The vacation damage was costly, I gained 11 lbs. (and loved every bite!) but have already shed 6. Snorkeling, fishing, swimming and free-diving are all great exercise but they don't quite match up to the iron.

It's good to be home.

[Tifflex]

Welcome back Ed. Are you going to share pics:?

[bulldog71]

Ed's BACK! WOO-HOO!!!!!

[Daimozz]

weclome home niko!!

[IronIc]

HOWDY GUY and GALS!

My week in the Bahamas turned into a week-and-a-half.

Nikongal had to return on schedule but I was able to extend my stay for a bit and returned last Wednesday. My cell rang as I was getting off the plane and it was my summer job asking if I could get to Sarasota, FL the following day. I got home last night but will hit the road again for 4th of July weekend. WHEW!

The vacation damage was costly, I gained 11 lbs. (and loved every bite!) but have already shed 6. Snorkeling, fishing, swimming and free-diving are all great exercise but they don't quite match up to the iron.

It's good to be home.

Hahah! Only men can do that so quickly!

I'm glad you enjoyed your vacation! And there's more to come! lol

I'm so glad you didn't lose your job

[Bronzebird]

And we do like pictures. I posted a couple of newbie back shots in my journal and BS page. Enjoy your Summer employment!

[DNG]

HOWDY GUY and GALS!

My week in the Bahamas turned into a week-and-a-half.

...

Pictures ... or it didn't really happen!

Welcome back

[Nikonguy]

Welcome back Ed. Are you going to share pics:?

Ed's BACK! WOO-HOO!!!!!

weclome home niko!!

Hahah! Only men can do that so quickly!

I'm glad you enjoyed your vacation! And there's more to come! lol

I'm so glad you didn't lose your job

And we do like pictures. I posted a couple of newbie back shots in my journal and BS page. Enjoy your Summer employment!

Pictures ... or it didn't really happen!

Welcome back

OY! I have not even downloaded pics from my cameas yet! Hope to post some tonight I left town to work in Sarasota, FL the day after my last post and got back last night.

I posted this in the Summer Challenge thread in the O/35 to bring everyone up to date:

Hey Anit-Bonk, thanks for checking up on me. I have been viewing but not posting since I just haven't had a good workout in 3 weeks!!

Life is good but the diet and exercise part has been a shambles due to vacations and summer employment (I'm a teacher and I'm not used to working in June, July and August! LOL).

My job is out of town and it's been tougher than I thought keeping the meals in an acceptable range. My exercise is trudging up and down the beach lugging camera gear and taking pictures.......my tan is awesome but my waistline is the same. I have managed to throw in push-ups, treadmill and swimming but it just ain't the same as pushing some iron.

I'm home for 2 days and will get two good workouts in then we'll going on a 4 day vacation with friends who exercise and eat properly so it's not too late to get back on track.

Glad to see those who are sticking with it.

At the pace I'm going I will be sooooo happy when school starts up in August!!

[DNG]

...I will be sooooo happy when school starts up in August!!

That might be the first time in history anyone has uttered those words!


LOL

[Nikonguy]

Even I can't believe I said that!!

[IronIc]

Good to see you back, Ed! Tan pics?