After 8 months of little to no exercise I am feeling its about time to get back to work. At the end of graduation life happened and I quit lifting and taking care of my self all together, now that I have a new job that offers one of the most amazing gyms for free, time to get back at it. I started a few weeks ago to get back into the habit and rebuild some strength, but I will use this log to keep myself accountable. This weekend I will be buying a new food scale and scale to keep rack of macros, calories, and my self. I will also be adding progress pics monthly starting with last months first pic, I figure it will help me see if any progress is being made. Thank you to those who follow.
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12-04-2015, 11:41 AM #1
Why put off for tomorrow... what I should have started yesterday!
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12-04-2015, 02:59 PM #2
Guess ill start with stats:
Weight: Unknown. Will weigh in Sunday.
Height: 5'5". Don't think I am growing anytime soon. hehe
Intake:
No idea, once again I will start weighing and measuring this weekend. The plan over the next few weeks is to find my maintenance cals and then decide how much to cut.
Lifts:
Squats: 5 sets
@135 5 reps
@155 6 reps
@155 5 reps
@155 5 reps
@135 7 reps
Lunges: 3 sets
@BW 12 reps (each leg)
@BW 12 reps (each leg)
@BW 12 reps (each leg)
Comments: My legs are still sore from lifting earlier this week. My goal will be to add calves and weight to the lunges next session.
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 3.7 mph
Overall: I need to stick with squats once a week, keep the heavy session with squats, then do lunge, then calve raise. And then on the second set of the week do something like Romanian lunges, straight leg dead lifts, and finish with calve raises. Besides I think it would be fun mix it up all week anyways.
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12-07-2015, 02:52 PM #3
stats:
Weight: 178.6 I am 4.6 lbs heavier than the last time I weighed myself. (before exercising)
Height: 5'5".
Intake:
I have decided to wait on dialing in the diet. If anything I will be making sure I get my protein in and eat, its the holidays and between work parties and all the family, might as well enjoy it. (yes I see the irony of this statement compared to thread name)
Lifts:
DL: 6 sets
@165 5 reps
@185 3 reps
@205 1 rep
@215 1 rep
@185 3 reps
@165 3 reps
Pull ups: 2 sets
@BW 4 reps
@BW 4 reps
Dumbbell row: 2 sets
@45lbs 15 reps
@50lbs 12 reps
Incline dumbbell row: 2 sets
@45lbs 12 reps
@25lbs 12 reps
Dumbbell curls: 2 sets
@15lbs til failure
@15lbs til failure
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 3.7 mph
Overall: Last DL session I was at 185, so I can see that I am starting to get my strength back. I do not know if I will be lifting weekends for the most part. I enjoyed the time off and when I came in to lift today I felt amazing and strong. I forgot how good lifting felt. I am surprised my weight went up as much as it has, my pants seem to be fitting better. Maybe I am pulling noob gains, it doesn't help that I haven't be tracking but I am working to that level of dedication. I am happy with what I am doing for now.
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12-08-2015, 02:25 PM #4
stats:
Weight: 178.6 (will check weight every Monday)
Height: 5'5".
Intake:
Peanut butter toast (JIF4life) before work out, and just ate a bowl of amazing chili on top of jasmine rice with sharp cheddar cheese and raw onion on top post workout. I'm so full and happy it hurts! Dinner was pot roast and broc with a little added cheese.
Lifts:
BB Bench: 7 sets
@95 12 reps (warm up)
@115 5 reps
@135 5 reps
@155 3 reps
@165 2 reps
@155 3 reps
@135 5 reps
Incline DB Press: 2 sets
@80 13 reps
@90 9 reps
Cable Fly's: 2 sets
@50lbs 15 reps
@50lbs 15 reps
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 3.7 mph. Also did another 30 min on the treadmill, 4.5% incline @ 3.9 mph. Just trying to sweat everything out.
Overall: My lifts are feeling amazing, the strength just keeps coming back! I'm up 20 lbs from a week ago, hopefully if I keep at it maybe in a few months ill be back to where I was strength wise. Muscle memory is an amazing thing. I am looking forward to leg day tomorrow, time to kill squats and see if I can add some more weight. On that note ill be back tomorrow!Last edited by stillbored; 12-09-2015 at 09:43 AM.
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12-09-2015, 02:09 PM #5
stats-
Weight: Same
Height: 5'5"
Intake:
Peanut butter toast pre workout. Pot roast with broc, green beans, with a bit of cheese and seasoning post workout. Will add dinner in the morning.
Lifts:
Squats: 6 sets
@135 7 reps
@155 5 reps
@175 3 reps
@185 1 reps
@165 3 reps
@155 4 reps
Lunges: 3 sets
@BW 15 reps (each leg)
@BW 15 reps (each leg)
@BW 15 reps (each leg)
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 3.8 mph
Overall: I went a bit faster on the treadmill to warm up, it felt good and a whole lot easier to warm up compared to normal. Squats felt good, I went ATG which is something I have always seemed to struggle with but haven't since I have been focusing on form and depth. The weight going up again was another indicator that the muscles are beginning to return so I am incredibly happy. Lunges felt fantastic, no pain in joints and I could go deep, I believe I will continue hitting them with body weight before one more session and then start adding weight. Have to say those f***ers really get the blood racing. Loved it. I have a holiday party to go to at work tomorrow so everyone is given a half day, that being said I'll take the day to heal then hit back and bi's Friday.
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12-11-2015, 02:16 PM #6
stats:
Weight: Same
Height: 5'5"
Intake:
Peanut butter toast pre work out. Post work out was a foot long BMT on Italian herb and cheese from subway.
Lifts:
Pull ups: 5 sets
@BW 5 reps
@BW 5 reps
@BW 5 reps
@BW 4 reps
@BW 3 reps
Dumbbell row: 3 sets
@45lbs 15 reps
@50lbs 15 reps
@50lbs 14 reps
Incline dumbbell row: 3 sets
@40lbs 15 reps
@40lbs 14 reps
@40lbs 14 reps
Dumbbell curls: 2 sets
@15lbs til failure
@15lbs til failure
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph
Overall: So I think I may stick with the 'big three' three times in a row to work on strength, then the second half of the week just be a rep machine and hit hard. Its not like there is a specific purpose to doing this I just love the way both strategies of lifting feel. I love to lift big and I enjoy chasing the pump. Today felt great, I took the lifts I love and made them hurt hehe. After the session I had trouble lifting my arms to change, it was awesome and I forgot how much I love that feel, going to keep at it and enjoy the noob gains/muscle mem.
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12-14-2015, 02:43 PM #7
stats-
Weight: 179.4 (..... no idea how its going up)
Height: 5'5".
Intake:
Peanut butter toast pre work out. A bowl of Puerto Rican rice, black bean, jalepeno's and chicken breast with a little bit of pepper jack cheese mixed in post work out.
Lifts:
DB Press: 4 sets
@90lbs 15 reps
@100lbs 12 reps
@90lbs 13 reps
@80lbs 12 reps
Incline DB Press: 3 sets
@80lbs 15 reps
@80lbs 12 reps
@70lbs 13 reps
DB Shoulder Press: 2 sets
@60lbs 12 reps
@60lbs 10 reps
DB Shoulder Fly: 2 sets
@20lbs 15 reps
@20lbs 15 reps
Downward Tri Press: 2 sets
@60lbs 10 reps
@60lbs 10 reps
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph.
Overall: So this is the first time I have done this routine for chest and tri, so I am not sure if I am getting stronger quite yet, but I will know the next time that I hit it. Next time I hit chest and tri I will be hitting flat bench and working on strength. I do love the pump I got going at the moment, feels good. So now onto the weight gain, I feel like I am filling out my shirts like I used to, however I have cut back on the amount I have been eating. Previously I was eating more with larger portions and was maintaining weight, so I am only hoping the noob gains plus muscle mem are still kicking in. If anyone has an idea on why this is happening that would be awesome.
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12-15-2015, 02:15 PM #8
stats-
Weight: Same
Height: 5'5"
Intake:
Peanut butter toast pre workout. Foot long BMT with everything on it from subway post work out.
Lifts:
Lunges: 5 sets
@BW 15 reps (each leg)
@60lbs 15 reps (each leg)
@60lbs 15 reps (each leg)
@BW 15 reps (each leg)
@BW 15 reps (each leg)
Calf Raises: 3 sets
@100lbs 20 reps
@100lbs 20 reps
@100lbs 20 reps
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph
Overall: So I wanted a day of high reps for legs today, which would have included squats in a high rep range, but the gym was packed. Every rack was taken and after waiting for 10-15 min for one to open up, I said **** it. I spent most my time doing lunges and hit them slowly to make sure every muscle in my leg was feeling the pain. I am looking forward to getting back to heavy tomorrow, I am hoping to make progress on DL, but we will see.
Added Cardio: I ran for 2.3 miles in thirty minutes at a 2% incline. Terrible I know but it felt great. I walked .1 mi then would run .1 mi or walk 1.5 mi then run 1.5mi or walk .1 mi then run 1.5 mi, I kept changing depending on what I felt I could do. I think I am going to continue the running. See if I can hit 3 miles in 30 minutes. Then reevaluate and go from there.Last edited by stillbored; 12-16-2015 at 09:46 AM.
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12-16-2015, 02:10 PM #9
Stats-
Weight: Same.
Height: 5'5".
Intake-
Peanut butter toast pre, spaghetti with meat sauce post. However there were no noodle, just broccoli slaw to replace them. Figure I should cut the carbs a little.
Lifts-
DL: 7 sets
@185lbs 5 reps
@205lbs 5 reps
@225lbs 3 reps
@235lbs 1 rep
@235lbs 1 rep
@205lbs 3 reps
@185lbs 5 reps
Pull ups: 2 sets
@BW 5 reps
@BW 4 reps
Dumbbell row: 2 sets
@50lbs 15 reps
@55lbs 12 reps
Incline dumbbell row: 1 sets
@50lbs 12 reps
Dumbbell curls: 2 sets
@15lbs til failure
@15lbs til failure
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph
Overall-
Still growing stronger, the DL is up by 20 and both rows up by 5. However on the last set of inc rows I couldn't do it, I was so exhausted after the DL my body was tapping out. I didn't expect the DL to go up that much but I felt strong and gave it a shot. I should probably slow the progression a little bit to make sure I don't hurt myself. The warm up was a little rough because the glutes are a bit tender from yesterday, however I think I am going to give running another shot tonight. I enjoy the feeling after so it may be worth it. Plus I am hoping the cardio will slow the weight gain a bit. Not sure ill lift tomorrow, I want to go heavy on bench but I don't want to push it. We will see how it goes, this whole listening to my body a bit more I think is paying off, taking more rest days has done nothing but benefit me.
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12-17-2015, 02:29 PM #10
stats-
Weight: Same.
Height: 5'5".
Intake-
Peanut butter toast and a chicken breast pre work out, and a foot long cold cut from subway post workout.
Lifts-
BB Bench: 6 sets
@135 5 reps
@155 5 reps
@165 3 reps
@175 2 reps
@165 3 reps
@145 4 reps
Super set of-
Incline DB Press: 2 sets
@90 15 reps
@100 12 reps
Svend Press: 2 sets
@25 12 reps
@25 12 reps
Shoulder Fly's:
@20 failure
@20 failure
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph. Will be running tonight and will update log tomorrow.
Overall: Todays bench was rough, the progression wasn't as linear as I wanted it to be. Yes I put up more weight but it was a struggle, next time I believe I will take more time to warm up. However it did go up and I was happy, I replaced the cable fly's with Svend press to hit inner chest. The fly's irritated the shoulder so I thought I would give something new a try, I am not sure how well it hit inner chest, in all honesty it felt like I was hitting more of a front delt. However there is zero shoulder pain, so proper form is beginning to pay off. This will be the first week for this log that I have hit 5 days in a row as planned, it wasn't as difficult as I thought it would be. Next couple weeks will be a bit spotty with holidays and all but I know what I can look forward to starting the beginning of the year.
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12-21-2015, 02:12 PM #11
stats-
Weight: 180.4
Height: 5'5"
Intake:
Peanut butter toast pre workout. Foot long sub post.
Lifts:
Squats: 7 sets
@115 5 reps
@135 5 reps
@155 5 reps
@175 3 reps
@195 2 reps
@175 3 reps
@155 5 reps
Lunges: 3 sets
@50 10 reps (each leg)
@50 5 reps (each leg)
@BW 15 reps (each leg)
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 3.6 mph
Overall: well I am heavier but getting stronger. Not sure if it is a blessing of noob gains and recomp or I am just getting fatter. My squats felt awesome until 195, on the second rep I didn't keep the form in check and my knee was aching after. After taking a few minutes it felt fine again but I didn't want to attempt going even higher in weight until I know its good. Lunges hurt as usual, after a heavy session my legs were not going to cooperate, but I did what I could and kept going on through. I have eaten terribly over the weekend and got plastered on Saturday... like all day. (was visiting my brother) Because of that I notices that my joints feel a bit dry, starting to think that if I want to keep killing it at the gym I am going to have to cut out drinking completely. Egh that's enough for today, tomorrow is high rep back and bi so I am excited.
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12-22-2015, 02:16 PM #12
Stats-
Weight: Same.
Height: 5'5".
Intake-
Peanut butter toast pre, chili with white rice post.
Lifts-
DL: 7 sets
@135lbs 7 reps
@185lbs 5 reps
@205lbs 5 reps
@225lbs 3 rep
@245lbs 1 rep
@225lbs 3 reps
@185lbs 5 reps
Pull ups: 2 sets
@BW 6 reps
@BW 5 reps
Dumbbell row: 2 sets
@55lbs 12 reps
@55lbs 12 reps
Incline dumbbell row: 2 sets
@50lbs 12 reps
@50lbs 12 reps
Dumbbell curls: 2 sets
@15lbs til failure
@15lbs til failure
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph
Overall-
I decided to go hard again even though this and the next two work outs were supposed to focus more on everything but the big three for a bit more hype. The reason I didn't follow my initial plan is because ill be out of work next week, so next weeks work outs will all be at the gym at my complex which only had DB's up to 50, so I wanted to hit heavy one more time. So I was able to go up in DL again, which made my day, but the other lifts felt off. So my right arm during the dumbbell rows was weaker than my left, though I could hit the same amount of reps I did not have the same stabilization and it felt more difficult. I am going to keep at this weight until both feel even and just as strong. Other than that I am happy with the session, I was drenched in sweat finished off a whole lot of water so I felt great after. I am looking forward to chest and tri tomorrow, I think I am going to try and add more to that part of the routine, but we will see.
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12-23-2015, 02:36 PM #13
stats-
Weight: Same.
Height: 5'5".
Intake-
Everything pre, almost everything post. I'm an eating machine until the first!
Lifts-
BB Bench: 9 sets
@65 15 reps
@85 10 reps
@115 10 reps
@135 5 reps
@155 5 reps
@175 2 reps
@185 1 reps
@155 3 reps
@135 5 reps
Super set of-
Incline DB Press: 3 sets
@100 10 reps
@100 8 reps
@80 failure
Svend Press: 3 sets
@35 12 reps
@35 10 reps
@25 failure
Cardio: 10 min warm up on the treadmill, 4.5% incline @ 4.0 mph.
Overall: So I am keeping the 185 next time I lift heavy I think, I don't know if I should push it further until I get a bit stronger. It was rough hitting the 185 with out a spotter. I am beginning to love the svend press, it didn't feel awkward and gave an amazing pump. I may be changing the routine at the beginning of the year, I am enjoying this one but lifting heavy and cutting always seems to lead to disaster for me. I started this log to keep myself in check, and so far it is working decently well even with the holidays. But as it seems now its like I am back to bulking, and I need to lose the weight even though I love the gains. I will probably post again after the holidays, to anyone who reads this, Merry Christmas, and if I am not back have a happy New Year!
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01-04-2016, 02:37 PM #14
stats-
Weight: Fatter, however I need to weigh myself I forgot today.
Height: 5'5".
Intake-
Calories: 1604
Protein: 136
Carbs: 55
Fats: 93
Lifts-
Squat: 4 sets
@95 10 reps
@135 5 reps
@155 3 reps
@175 1 reps
Deadlift: 4 sets
@135 10 reps
@165 5 reps
@185 3 reps
@205 1 reps
BB Press: 4 sets
@95 10 reps
@115 5 reps
@135 3 reps
@155 1 reps
Cardio: 10 min warm up on the treadmill, 1.5% incline @ 4.0 mph.
Overall: Previously I was lifting just to get back into it. However I've decided to begin the cut. I was lifting just to lift because I enjoy it, to be honest I don't want to pick a specific type of routine (i.e. strength, hypertrophy, endurance) so I am hitting an all body that does all three. I am going to have fun with this. So here is the break down; Monday will consist of power lifting and focus on strength, Wednesday will be a routine focused on body weight lifts that will focus on working towards high reps and endurance, Friday will focus on dumbbells and hitting a rep range of 7-12 for that hypertrophy. Now I have no idea no idea what the result will be, but its going to be fun to do and fun to see what results I do get. I do know that hype wont occur since I am cutting cals, to be honest I wouldn't be surprised if I lost strength as well, however after the cut ill increase cals for a lean bulk and see what I can get from it. Also Tuesday, Thursday, Saturday will be the days I run. Get a bit of heart health in there. Wish me luck!Last edited by stillbored; 01-06-2016 at 09:34 AM.
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01-04-2016, 02:40 PM #15
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01-04-2016, 03:10 PM #16
Thank you that's absolutely appreciated. I was working to gaining back what I lost and just working back into getting a routine in general, I have a whole lot of fat I need to lose and I have always kept pretty lean, any tips for the long cut, keeping strong and un injured while keeping the strength?
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01-06-2016, 09:50 AM #17
Entry for 1/5/2016
Stats-
Weight: Still don't know.
Height: 5'5".
Intake-
Calories: 1682
Protein: 125
Carbs: 114
Fats: 68
Cardio: Ran two miles in 23:17 doing HIIT. Cycled at a steady state for 20:00.
Overall: I will always be updating the intake on the following day, on Monday I did much lower carbs which made me feel extremely depleted and hungry after running, so I upped them a bit to help with the hunger cravings. I eat the same thing for pre and post work out, which is peanut butter toast and a protein shake, so the only thing that needs to be calculated is lunch. I plan to keep cals between 1600 and 1700, I will see how it affect weight even though I have yet to weigh myself. The run felt hard even with the terrible time, my goal is to work up to three miles and then continue on bettering my over all time.
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01-06-2016, 03:19 PM #18
stats-
Weight: Still fat I think.
Height: 5'5".
Intake-
Calories: 1682
Protein: 125
Carbs: 114
Fats: 68
Lifts-
Pull ups: 16 sets
BW @ 45 reps total
Push ups: 16 sets
BW @ 90 reps total
Crunch/Leglift/Situp: 16 sets
BW @ 135 reps total
All lifts were at body weight; I would do a pyramid up start with 1 pull up then 2 push ups then 3 sit ups, then I would do 2 pull ups then 4 push ups then 6 sit ups, I continued up the pyramid then back down. I would only take 30-45 second rests in between. Two pyramids were completed, one up to 6 and another up to 3.
Cardio: Prison work out, AKA Burpees until I almost puked.
Overall: So today was the first day of endurance, I did my best to keep moving during the whole work out. I will continue the pyramid until I reach up to ten and then I will probably go in increments of two instead of just one. It has been a while since the last time that I have used this work out or have even worked abs. I know gaining strength may be a little unlikely while on a deficit but I am still hoping for an increase in endurance. We will see though since this is just the beginning.Last edited by stillbored; 01-07-2016 at 08:40 AM.
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01-07-2016, 02:08 PM #19
Stats-
Weight: 176.6
Height: 5'5"
Intake-
Calories: 1812
Protein: 138
Carbs: 81
Fats: 117
Cardio: Ran 2.34mi in 30 minutes using HIIT.
Overall: So lets start with the weight issue, I have managed to lose quite a bit since the last time I weighed myself a few weeks ago. I am assuming it is depleted carbs and water weight. I really have no clue how that much weight could of dropped in the short time I've been dieting. So I used the treadmill at work for the run, I have to say I dislike the treadmills they have because it increases/decreases speed slowly, which doesn't help with HIIT. On Tuesdays and Thursdays I will most likely not cycle after the run because of the time constraints, however my current goal will be to complete 3 miles in 30 minutes for now. I ate to much and went over in cals, I'll need to make sure that I keep that in check.Last edited by stillbored; 01-08-2016 at 11:17 AM.
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01-07-2016, 08:07 PM #20
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01-08-2016, 11:17 AM #21
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01-08-2016, 02:28 PM #22
stats-
Weight: Same
Height: 5'5"
Intake-
Calories:
Protein:
Carbs:
Fats:
Lifts-
Lunges: 4 sets
BW @ 15 reps
50 @ 10 reps (each leg)
50 @ 10 reps (each leg)
50 @ 10 reps (each leg)
Hamstring Curl (machine): 3 sets
20 @ 10 reps (each leg)
20 @ 10 reps (each leg)
20 @ 10 reps (each leg)
Dumbbell Row: 4 sets
40 @ 15 reps
45 @ 12 reps
50 @ 12 reps
50 @ 10 reps
Incline Dumbbell Row: 2 sets
45 @ 12 reps
45 @ 12 reps
Dumbbell Press: 4 sets
40 @ 15 reps
45 @ 12 reps
45 @ 12 reps
45 @ 9 reps
Incline Dumbbell Press: 2 sets
40 @ 12 reps
40 @ 12 reps
Cardio: Treadmill 1.5% inc @ 4 mph for 10 min as a warm up.
Overall: Today is hypertrophy day and the last day that I will be lifting for the week, so I went as hard as I possibly could. I made every rep count and made sure that I'll be feeling it all weekend. Over all it was an amazing week and I am excited to continue on for the next few months, it will be interesting to see how my body reacts to the method implemented. Regardless if it is or isn't optimal, I have to say that I am enjoying it and will continue until I absolutely don't anymore.
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01-11-2016, 01:51 PM #23
stats-
Weight: Same
Height: 5'5"
Intake-
Calories: 1608
Protein: 140
Carbs: 95.3
Fats: 83.4
Lifts-
Squat: 4 sets
@135 10 reps
@155 5 reps
@175 3 reps
@185 1 reps
Deadlift: 4 sets
@165 10 reps
@185 5 reps
@205 3 reps
@225 1 reps
BB Press: 4 sets
@135 10 reps
@145 5 reps
@155 3 reps
@165 1 reps
Cardio: 10 min warm up on the treadmill, 1.5% incline @ 4.0 mph.
Overall: Todays lifts were way to easy and I know that I could have easily gone heavier. Which is absolutely a great thing. I didn't have any pains, my form felt on point, and I didn't feel winded or exhausted. If anything I don't think I worked hard enough. I will be looking forward to next weeks heavy session and putting up larger numbers once more, I will probably hit the gym tonight and do a little shoulder work. Not much else to add.Last edited by stillbored; 01-12-2016 at 08:33 AM.
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01-12-2016, 01:38 PM #24
Stats-
Weight: Same
Height: 5'5"
Intake-
Calories: 1598
Protein: 129
Carbs: 79
Fats: 83
Cardio: Ran 2.51mi in 30 minutes using HIIT.
Overall: DISTANCE INCREASED WOOOOT!!!! Alright so I went from 2.34 miles to 2.51 miles in the allotted time! I am stoked to see improvement, but even happier to feel it. This run went a lot better than the previous, I am hoping that the next will give me an even further increase in distance. I am a whole lot more sore than I thought I would be today, yesterdays lifts felt way to easy so I didn't think I'd be feeling it as much today. I realize I am unsure on how I want to balance my fat and carb macros, my cals and protons are in check but the other two I don't seem to have a constant. My fats are high from the morning peanut butter but the carbs are either low or the same as the fats. Not sure if its a good thing but I feel absolutely great though it is inconsistent.Last edited by stillbored; 01-13-2016 at 09:24 AM.
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01-13-2016, 01:38 PM #25
stats-
Weight: 178
Height: 5'5"
Intake-
Calories: 1469
Protein: 135
Carbs: 69
Fats: 77
Lifts-
Pull ups: 16 sets
BW @ 45 reps total
Push ups: 16 sets
BW @ 90 reps total
Crunch: 16 sets
BW @ 135 reps total
All lifts were at body weight; I would do a pyramid up start with 1 pull up then 2 push ups then 3 sit ups, then I would do 2 pull ups then 4 push ups then 6 sit ups, I continued up the pyramid then back down. Only taking 30-45 second rests in between sets at most. Two pyramids were completed, one up to 6 and another up to 3.
Cardio: Nada, skipped warm up today.
Overall: For starters I am looking forward to weighing in tomorrow (sort of), I want to see if any of this has paid off. Though even if the scale has not moved I can already see the difference in the mirror a bit, mostly in the arms, but we will see if my cals and all that are on point. Today I completed the same amount of sets and reps as last week, however I only took on break during the whole work out (between pyramid one and two). It felt good to feel the endurance go up and I am going to be working towards increasing reps and sets next week. Today I will be dropping cals even further, I know the deficit that I am in is low as is however I have easily adjusted to the cals and would like to see a quicker drop in fat. I will listen to my body and adjust accordingly as usual.Last edited by stillbored; 01-14-2016 at 02:07 PM.
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01-14-2016, 02:17 PM #26
Stats-
Weight: 178
Height: 5'5"
Intake-
Calories: 1440
Protein: 158
Carbs: 64
Fats: 62
Cardio: Ran 2.61mi in 30 minutes using HIIT.
Overall: Ok so lets start with the weight, I had a feeling it was going to go up. I knew that it would go up since it dropped way to low last time, it had to be water weight. 178 feels like a more realistic number, I will maintain these cals for another two weeks and then assess. Also I am buying a home scale and will start weighing in every Saturday morning before starting my cheat day, I don't want to use the scale at the gym, better to stay consistent on a scale that isn't used a thousand times a day. Now onto the run.... **** YA! I improved by .1 miles once more, I hope this trend continues but we shall see. I also believe that I will be running this weekend so I am going to try and update this log from home. I am really enjoying keeping the log and think I will continue it for years to come. Oh and if I haven't mentioned it I have removed grains, my carbs come from peanut butter and veggies of all sorts. Not a fruit person though I should add them. I'm off for now but I will be on to update cals and macros tomorrow like usual.Last edited by stillbored; 01-15-2016 at 09:03 AM.
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01-15-2016, 02:05 PM #27
stats-
Weight: Same
Height: 5'5"
Intake-
Calories:
Protein:
Carbs:
Fats:
Lifts-
Lunges: 4 sets
BW @ 15 reps
50 @ 15 reps (each leg)
50 @ 15 reps (each leg)
50 @ 10 reps (each leg)
Hamstring Curl (machine): 3 sets
20 @ 12 reps (each leg)
20 @ 12 reps (each leg)
20 @ 10 reps (each leg)
Dumbbell Row: 4 sets (50 lb dumbells 100 total)
45 @ 12 reps
50 @ 12 reps
50 @ 12 reps
50 @ 12 reps
Incline Dumbbell Row: 2 sets (45 lb dumbells 90 total)
45 @ 12 reps
45 @ 12 reps
Dumbbell Press: 4 sets (45 lb dumbells 90 total)
45 @ 12 reps
45 @ 12 reps
45 @ 12 reps
45 @ 12 reps
Incline Dumbbell Press: 2 sets (40 lb dumbells 80 total)
40 @ 12 reps
40 @ 12 reps
Cardio: Treadmill 3.5% inc @ 3.6 mph for 10 min as a warm up.
Overall: Getting stronger and feeling great, to start I am not as hungry as I usually am today and I have cut calories even further. I am starting to wonder if all this sitting at work warrants an even further cut, however I am going to keep on with where it is at now for two weeks and re assess. I know I have already said this but I am reiterating to keep myself sane and hopefully not obsess about dropping fat. Everything has gotten stronger, and I will increase everything next Friday except for legs. I want to hit all reps before moving up on hyp day. Everything felt good and I loved the pump, when I got dressed to go back to work I felt like the hulk XD. On a serious note tomorrow is supposed to be a run and cheat day, however I am going to lift as well. I find that I am lacking in shoulder work though they get hit in the compound, I just want to do a bit more work on them to keep them strong and healthy. The other is biceps, curls for girls! joking. I find that my bi's are lacking and I can feel them in all rowing/pulling movements, my back is more than strong enough to do the work however the bi's are feeling it. Tomorrow morning will be a busy gym day, but will also be an awesome way to start the weekend.
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01-19-2016, 02:14 PM #28
stats-
Weight: Same
Height: 5'5"
Intake-
Calories:
Protein:
Carbs:
Fats:
Lifts-
Squat: 6 sets
@95 10 reps
@115 10 reps
@135 7 reps
@155 5 reps
@175 3 reps
@185 1 reps
Deadlift: 5 sets
@135 10 reps
@165 7 reps
@185 5 reps
@205 3 reps
@225 1 reps
BB Press: 4 sets
@135 10 reps
@145 5 reps
@155 3 reps
@165 3 reps
Cardio: 10 min warm up on the treadmill, 1.5% incline @ 4.0 mph.
Overall: Today was odd, so over the weekend I joined a rugby team and yesterday was the first practice. I went into the lifting today sore as hell. I've never played rugby so learning is going to be interesting to say the least. Practice will be Mondays and Wednesdays with games on Saturdays, that being said I will be changing the routine up a bit and will probably take Fridays off just to recover before Saturdays games. I am unsure how the heavy lifting will affect performance so I am not sure how exactly to set my routine for the sport. I was told lunges, deads and squats would be my new best friends, however working them in is a bit unclear. I believe ill have my heavy lifting days on Tuesdays and hyp day on Thursday, that way my legs will be at their best come game day Saturday. I will use Sundays for upper body endurance like I have been, and I have no idea what to do about the running. I am assuming I should be running I just don't want to over kill. Ill be upping my calories as well, I don't want to get injured and want my body to heal properly. Adjusting will be absolutely interesting.
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01-21-2016, 02:25 PM #29
Stats-
Weight: Same
Height: 5'5"
Intake- No idea! I am not counting cals, not this week with sports, just making sure I am getting protein and eating everything else in sight.
Calories:
Protein: 158
Carbs:
Fats:
Cardio: Today I ran a mile then 40 yrd sprints until it hurt. Ran outside because the sun was out and to hell with being a hamster!
Overall: Rugby is kicking my ***. I am only going to lift twice a week for the most part, and maybe not even then. I may just do the bw workout and the heavy lift once a week. My quads, groin muscles, hammy's, tendons near ankle are sore. Yesterday was practice (2hrs) and good lawd was that rough..... I LOVE IT! It is amazing to be able to apply the workouts towards a goal besides just looking good, I enjoy the competition. I have scraped knees and shins, bruises everywhere, and I have never felt so good. I know I am sore in ways I never thought was possible but I still cant stop smiling. I need to figure out how to gear all workouts, but I am pretty sure that all body heavy lifting three times a week is not going to fly. Going to run as much as possible, but got to adjust first. Been a while since I have been this excited!
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01-22-2016, 02:07 PM #30
stats-
Weight: Same
Height: 5'5"
Intake- still only counting protein.
Calories:
Protein: 156g
Carbs:
Fats:
Lifts-
Dumbbell Row: 4 sets (55 lb dumbbells 110 total)
45 @ 12 reps
50 @ 12 reps
55 @ 12 reps
55 @ 12 reps
Incline Dumbbell Row: 2 sets (50 lb dumbbells 100 total)
50 @ 12 reps
50 @ 12 reps
Dumbbell Press: 4 sets (50 lb dumbbells 100 total)
45 @ 12 reps
50 @ 12 reps
50 @ 12 reps
50 @ 12 reps
Incline Dumbbell Press: 2 sets (45 lb dumbbells 90 total)
45 @ 12 reps
45 @ 12 reps
Shoulder/lateral raises: 2 sets (15 lb dumbbells 30 total)
15 @ 15 reps
15 @ 15 reps
Cardio: Treadmill 1.5% inc @ 3.6 mph for 7 min as a warm up.
Overall: I am not 100% sure, but I think the CNS is shot. Usually happens when I go to hard and my eye starts twitching. I need to adjust the whole work out for the week, I am beginning to think that I shouldn't even bother with legs since they get hit so hard with practice. I don't know yet. If any ruggers read this, advice on a workout routine during the season would be awesome.
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