Back To The Dungeon

[whatevergirl]

You are so busy, I can't keep up. Awesome workouts...you incorporate so much...you will never get bored this way. The dungeon sounds like a happenin' place.

Good job!

[FlaIronMind]

You are so busy, I can't keep up. Awesome workouts...you incorporate so much...you will never get bored this way. The dungeon sounds like a happenin' place.

Good job!

Many thanks WEG!

[FlaIronMind]

Today, thus far anyway, has been a day of rest. Haven't had one since the Sunday before last and I seem to be getting a few murmurs from my body that one was in order today. So, we'll see if it holds. As of now, it has.

[FlaIronMind]

The numbers for today (a rest day):

Total caloric intake = 1,413

Macros:
Protein = 114.9g
Carbs = 109g.
Fat = 59.2g

[msru]

Hey FlatIron,

Just checking in to see your progress. Keep up that cardio. The diet looks good too. I'm going to make my own dungeon when I return to the states. lol

[FlaIronMind]

Hey FlatIron,

Just checking in to see your progress. Keep up that cardio. The diet looks good too. I'm going to make my own dungeon when I return to the states. lol

Thanks msru.

[FlaIronMind]

Just back from the dungeon.

Today decided to hit the lower body. Today's session consisted of:

Hack Press (calves):
10 x 270lbs (x4)

Hack Press (legs):
10 x 270lbs (x4)

Leg Press:
5 x 450lbs
5 x 450lbs
5 x 450lbs (ok, here, my legs started feeling like a fella with an M40A3 had my quads/hams in his sights)
5 x 450lbs
5 x 450lbs (fcuk 7.62mm, this feels like 155mm is hittin' me)
Did crunches in between sets of these (5 sets x 10).

V-Squat:
5 x 250lbs
5 x 270lbs
5 x 310lbs
5 x 350lbs (don't puke, don't puke)
5 x 290lbs (couldn't even budge 350lbs again)
rest, hit it again...
5 x 350lbs (mission accomplished)

Leg Extension:
Walk, wobbly, over to the Leg Extension machine...
10 x 60lbs (all I could manage at first...push on)
10 x 80lbs (feeling better...)
10 x 120lbs (got my mojo workin'....)
10 x 140lbs (feeling good...)
10 x 160lbs (legs are now officially cooked pasta...)

Barely stand up...SOMEHOW, manage to climb the stairs to hit the heavy bag.

4 minutes on heavy bag. Totally drained. What's that I catch a glimpse of in my gym bag? My speed rope? Well, ok...

2 minutes with a speed rope.

I'm officially toast and I still have to walk back downstairs and then walk home.

Walked home.

Cold shower.

Protein shake.

Throw on an old pair of BDU's cut to shorts by my K-Bar. What's this? They're big. For the first time in what has to be AT LEAST 7 years, I had to cinch in the adjustable waist tabs on the side. OOH-RAH. Moti-moti-moti-moti-vay-tionnnn.

Feeling great.

[Marius_Ursus]

Just back from the dungeon.

Today decided to hit the lower body. Today's session consisted of:

Hack Press (calves):
10 x 270lbs (x4)

Hack Press (legs):
10 x 270lbs (x4)

Leg Press:
5 x 450lbs
5 x 450lbs
5 x 450lbs (ok, here, my legs started feeling like a fella with an M40A3 had my quads/hams in his sights)
5 x 450lbs
5 x 450lbs (fcuk 7.62mm, this feels like 155mm is hittin' me)
Did crunches in between sets of these (5 sets x 10).

V-Squat:
5 x 250lbs
5 x 270lbs
5 x 310lbs
5 x 350lbs (don't puke, don't puke)
5 x 290lbs (couldn't even budge 350lbs again)
rest, hit it again...
5 x 350lbs (mission accomplished)

Leg Extension:
Walk, wobbly, over to the Leg Extension machine...
10 x 60lbs (all I could manage at first...push on)
10 x 80lbs (feeling better...)
10 x 120lbs (got my mojo workin'....)
10 x 140lbs (feeling good...)
10 x 160lbs (legs are now officially cooked pasta...)

Barely stand up...SOMEHOW, manage to climb the stairs to hit the heavy bag.

4 minutes on heavy bag. Totally drained. What's that I catch a glimpse of in my gym bag? My speed rope? Well, ok...

2 minutes with a speed rope.

I'm officially toast and I still have to walk back downstairs and then walk home.

Walked home.

Cold shower.

Protein shake.

Throw on an old pair of BDU's cut to shorts by my K-Bar. What's this? They're big. For the first time in what has to be AT LEAST 7 years, I had to cinch in the adjustable waist tabs on the side. OOH-RAH. Moti-moti-moti-moti-vay-tionnnn.

Feeling great.

Out-standing!

Great work, exceptional effort, and BDUs.

You win.

[FlaIronMind]

Out-standing!

Great work, exceptional effort, and BDUs.

You win.

Many thanks brother!

[mharrislove]

Leg Press:
5 x 450lbs
5 x 450lbs
5 x 450lbs (ok, here, my legs started feeling like a fella with an M40A3 had my quads/hams in his sights)
5 x 450lbs
5 x 450lbs (fcuk 7.62mm, this feels like 155mm is hittin' me)
Did crunches in between sets of these (5 sets x 10).

V-Squat:
5 x 250lbs
5 x 270lbs
5 x 310lbs
5 x 350lbs (don't puke, don't puke)
5 x 290lbs (couldn't even budge 350lbs again)
rest, hit it again...
5 x 350lbs (mission accomplished)

This is the real deal, right here! Serious physical and mental effort!!!

[FlaIronMind]

This is the real deal, right here! Serious physical and mental effort!!!

Thank you sir!

[IronAvalanche]

Awesome workout! Shorts not fitting correctly because they are to big, shows that the hard work you are doing is really working. Keep it up!

[FlaIronMind]

Awesome workout! Shorts not fitting correctly because they are to big, shows that the hard work you are doing is really working. Keep it up!

Thanks IA!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,781

Macros:
Protein = 191.5g
Carbs = 127.5g (bulk came from oatmeal, wheat bread, grapefruit, low-fat milk and veggies)
Fat = 59g

[whatevergirl]

Awesome workout! Shorts not fitting correctly because they are to big, shows that the hard work you are doing is really working. Keep it up!

^^ this

good job fim!!

[fitmom43]

Just back from the dungeon.

Today decided to hit the lower body. Today's session consisted of:

Hack Press (calves):
10 x 270lbs (x4)

Hack Press (legs):
10 x 270lbs (x4)

Leg Press:
5 x 450lbs
5 x 450lbs
5 x 450lbs (ok, here, my legs started feeling like a fella with an M40A3 had my quads/hams in his sights)
5 x 450lbs
5 x 450lbs (fcuk 7.62mm, this feels like 155mm is hittin' me)
Did crunches in between sets of these (5 sets x 10).

V-Squat:
5 x 250lbs
5 x 270lbs
5 x 310lbs
5 x 350lbs (don't puke, don't puke)
5 x 290lbs (couldn't even budge 350lbs again)
rest, hit it again...
5 x 350lbs (mission accomplished)

Leg Extension:
Walk, wobbly, over to the Leg Extension machine...
10 x 60lbs (all I could manage at first...push on)
10 x 80lbs (feeling better...)
10 x 120lbs (got my mojo workin'....)
10 x 140lbs (feeling good...)
10 x 160lbs (legs are now officially cooked pasta...)

Barely stand up...SOMEHOW, manage to climb the stairs to hit the heavy bag.

4 minutes on heavy bag. Totally drained. What's that I catch a glimpse of in my gym bag? My speed rope? Well, ok...

2 minutes with a speed rope.

I'm officially toast and I still have to walk back downstairs and then walk home.

Walked home.

Cold shower.

Protein shake.

Throw on an old pair of BDU's cut to shorts by my K-Bar. What's this? They're big. For the first time in what has to be AT LEAST 7 years, I had to cinch in the adjustable waist tabs on the side. OOH-RAH. Moti-moti-moti-moti-vay-tionnnn.

Feeling great.

Seriously Impressive workout!!!!! OOH-RAH!!!!!


Shorts almost falling off.......... PIC OR DIDN'T HAPPEN J/K LOL I just figured if the guys can always say that so can I

When I was losing weight I think one of the happiest days of my life was when I went from a size 16 suit to a 12 I was jumping up and down doing a happy dance

[FlaIronMind]

^^ this

good job fim!!

Seriously Impressive workout!!!!! OOH-RAH!!!!!


Shorts almost falling off.......... PIC OR DIDN'T HAPPEN J/K LOL I just figured if the guys can always say that so can I

When I was losing weight I think one of the happiest days of my life was when I went from a size 16 suit to a 12 I was jumping up and down doing a happy dance

Thank you ladies, much appreciated!

[FlaIronMind]

Just back from the dungeon. Late session today (PT usually is early AM for me) due to some appointments I had this morning.

Today's session:

Bench Press (wide-grip):
5 x 115lbs. (x5)
5 x 135lbs. (x5)

Overhead Barbell Press (standing):
10 x 70lbs. (x5) *On the fourth set of these, my arms felt baked, barely able to squeeze out that 10th rep. Rested 2 min and was able to tackle the 5th and final set of 10.

Bent Over Barbell Rows (wide-grip):
10 x 90lbs. (x5)

Bent Over Barbell Rows (close-grip):
10 x 90lbs. (x5)

Deadlifts:
7 x 115lbs.
7 x 165lbs.
7 x 185lbs.
7 x 215lbs. (PB since re-entering the dungeon.)

Tricep Extensions (seated, machine):
5 x 140lbs. (x5)

Bicep Curls:
5 x 60lbs. (x5)

High Rows:
5 x 80lbs. (x5)

Pect Fly:
5 x 160lbs. (x5)

Hit the heavy bag for 6 minutes today.

Then walked home - the long way - for a little more cardio.

Feeling great.

[IronAvalanche]

Congrats on the PB on deads! Your program seems to be working well for you

[FlaIronMind]

Congrats on the PB on deads! Your program seems to be working well for you

Thanks IA. Feeling good about it...just keeping my head down and keeping on comin' back for more. It's so easy (and quick) to lose it, but getting back is a long road indeed....but it's a road I am damn glad to be traveling once more.

[IronAvalanche]

Thanks IA. Feeling good about it...just keeping my head down and keeping on comin' back for more. It's so easy (and quick) to lose it, but getting back is a long road indeed....but it's a road I am damn glad to be traveling once more.

Great attitude! Keep it up!

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,471

Macros:
Protein = 90g.
Carbs = 180g. (fruit, oj, milk, protein shake, whole wheat tortilla)
Fat = 33.5g.

[mharrislove]

Congrats on the PB on deads! Your program seems to be working well for you

Yeah, solid work on those deads - particularly at that rep range! You've got more left in the tank, my friend. Those numbers will likely go up in short order...

[FlaIronMind]

Yeah, solid work on those deads - particularly at that rep range! You've got more left in the tank, my friend. Those numbers will likely go up in short order...

Many thanks MHL.

[FlaIronMind]

Just back from the dungeon. Another fun-filled fest of....wait for it....cardio. Decided I would at least make it tolerable and put "Fast Times At Ridgemont High" on my iPod and watched it in nearly its entirety on the treadmill. Sweet Mother of God....few sights are as awe-inspiring as....Phoebe Cates....a swimming pool....slow-motion..."Moving In Stereo" by The Cars. Nice.

Anyway, to at least give me something else to do, I alternated the treadmill session as follows:

1/4 mile, 3.5 mph at 10% incline
1/4 mile, 2.7 mph at no incline

Did that for 4 miles...those 1/4 miles at 10% seriously got my heart-rate pumpin' and legs burnin'.

Also, just got off the scale. New weight = 248.4lbs. Last week it was 252.6lbs and, when I first started almost a month ago - 8/19 - it was 259.6lbs. Total loss since first started on 8/19 = 11.2lbs.

Feelin' great.

[FlaIronMind]

So I will be departing tomorrow in the early AM for a remote, secure location somewhere in the Caribbean for an excursion/vacation with my wife to celebrate our anniversary, thus will be MIA. No phones, no computers, no wi-fi, etc....even if it's there, I ain't using it. Should be gone a week or so.

Probably no access to iron (remains to be seen though), though will be doing a large amount of cardio to be sure (*some anniversary related, some not ). Will also be continuing to stringently monitor my caloric intake and watching those macros.

Will pop back in later to post the numbers for today, but, for those I miss, take care and see ya when I return.

[FlaIronMind]

The numbers for today:

Total caloric intake = 1,307

Macros:
Protein = 124.1g
Carbs = 156g. (largely fruit and a sports drink)
Fat = 27.68g

[mharrislove]

Safe travels, and by all means, enjoy the cardio!

[FlaIronMind]

Safe travels, and by all means, enjoy the cardio!

Thank you sir and I definitely will!

[FlaIronMind]

Well we're getting ready to depart, a little later than I had originally thought....which gave me time to hit the dungeon. Today's session, which included some personal bests, consisted of:

Bench Press (Wide):
5 x 115lbs (x3)
5 x 135lbs (x2)

Incline Press (Barbell):
5 x 115lbs (x3)

Seated Overhead Press (Barbell):
5 x 75lbs (x3)

Deadlifts:
5 x 205lbs (x3)
5 X 225lbs (x1) PB

Shrugs (Standing - Wheelbarrow):
12 x 140lbs (x2)
10 x 180lbs (x2)
10 x 230lbs (x2)
10 x 270lbs (x2)
5 x 360lbs (x2) PB

Pulldowns (Wide):
5 x 80lbs (x3)

Leg Press:
5 x 360lbs (x2)
5 x 450lbs (x2)
5 x 500lbs (x2) PB

V-Squat:
7 x 250lbs
7 x 290lbs
7 x 330lbs
7 x 370lbs
5 x 390lbs PB

Finished with three minutes on the heavy bag and a jog home.

Feeling outstanding and getting ready to head further into the tropics within the next 30 minutes.

Take care everyone and see ya when I return.