Jim's accountability contract. aka: gym and nutrition Journal

[wedjim]

Ok, it's finally time to post a journal and make myself more accountable so I can get to the next level.

First a little about me. Very happliy married 25 years this November. Two boys, 19 and 16 years old. Auto Master Technician, painter and airbrush artist.

Having what I saw as a full plate as well as a loving wife and family, why take care of myself, it was everyone but me I am concerned about. I kept making excuses, too busy, too tired, too old, I like pie too much, why should I sacrifice all the bad foods I enjoy... the usual stuff. I had gone thru my time in the gym as a young man and it was in the past. Now I am a family man.
Then one day at a party, I was looking around, surrounded by over weight, out of shape people, stuffing our faces with beers, chips and later on cake and ice cream...then more beer. When someone at the party came over and started comparing our big bellies and the small crowd gathered around had a good laugh, hell I laughed too, it was pretty funny.

The following monday my buddy at work said, "when are you going to come to the gym with me and start taking care of yourself?" I thought about it a night or two and realized just how tired I was of being just another fatty in the crowd. I am not afraid of hard work, so why am I so out of shape I asked myself? Where my excuses valid, NO. Was there an hour, or maybe and hour and a half I could spend at the gym a few times a week, if I REALLY wanted to, YES.
........................
When my journey started on August 1st 2010 I was just tickling the 206 mark on the scale at home, with some muscle, but WAY too much bodyfat for 5'8"ish, maybe 28-30% i'd guess, maybe more? No pictures of that mess with the shirt off. The before pics in my BB profile are after losing some weight and feeling some progress, maybe at 195 or so. Once I realized this was going to be a transformation, I wanted it recorded as my first accountability file and proof of what I came from.
I started off just "working out" 45 minutes on the machines and doing some cardio on the ellyptical machines for 20(then 30) minutes. I did this 3 times a week, M-W-F. I started to cut out some sugar and some bread/pasta/potatoes and lost some weight pretty quick. I wasn't gaining muscle like I had hoped after about 4-5 months.
Then some of the "body builders" at the gym who seemed approachable began to answer my questions and I realized I needed to get more serious with my "training" rather then working out and I also needed to dial in my nutrition a bit better.

I have learned a lot from those helpfull guys at the gym and from BB.com, as well as my own research and I am seeing steady gains on my way to my goals(small and large), but I have a long way to go.

I hope you will follow along, if only to keep me accountable. I'll try and be as thorough as possible as my schedule allows. I'd also welcome any input, critique of my nutrition, or training schedule. (As long as posts are done by grown ups, lol)

[wedjim]

Todays nutrition:
ON protein chocolate shake (1 serving)
2 whole eggs, 4 egg whites
1/2 cup oatmeal w/cinnamon
1/2 cup cranberry juice (to swallow my CLA, Orange Triad, L-carnitine and vitamin e)

1/2 cup red grapes
ON Chocolate protien serving, w/creatine added
1 boiled egg

2 tbs Almond butter, 1 tbs sugar free grape jam on Ezekial bread(2 slices)
Yogurt Activia light(key lime) mmmmm (70 calories)


Posting at lunch break, so i'll do mid afternoon and dinner meals later on.

Tonight is back and biceps at power fitness center, so i'll also post that as well.

[wedjim]

Afternoon meal:
Cottage cheese(low fat) 90calories
Banana

Assault pre workout 30 minutes before gym(3/4 scoop)


15 minutes warm up on eliptical.

Back/Biceps and abs:
Lat pull down
1 x 65 x 15 warm up
1 x 80 x 15
1 x 100 x 12
1 x 110 x 8
1 x 110 x 8

Bent over row
1 x 65 x 15 warm up
1 x 95 x 15
1 x 115 x 12
1 x 135 x 12
1 x 145 x 10
1 x 145 x 10
1 x 95 x 12

preacher curl
1 x 45 x 15
1 x 75 x 12
1 x 80 x 10
1 x 85 x 8
1 x 85 x 8

row machine
1 x 65 x 15
1 x 87.5 x 15
1 x 112 x 12
1 x 125 x 12
1 x 137.5 x 10
1 x 87.5 x 12

incline bumbell curl
1 x 25 x 12
1 x 30 x 10
1 x 35 x 8
1 x 30 x 8

shrugs(leaning forward 10 degrees approx)
1 x 45 x 12 with 2-3 second hold at the top
1 x 55 x 12 """
1 x 60 x 12 """
1 x 65 x 12 """
1 x 65 x 12 """

Back flys(using chest machine facing backrest)
1 x 40 x 15
1 x 50 x 12
1 x 60 x 12
1 x 60 x 12

Leg lifts for abs, adjusting leg extension distance for fatigue by 25 reps

3 x 25

1 serving On whey
1 serving creatine powder
1 teaspoon dextrose

20 minutes on eliptical at moderate intensity, varying 1 minute work, 1 minute active rest

10oz baked chicken
1 cup brown rice
salad with olive oil and vinegar(a touch of salt and pepper)


1 hr Before bed, REDuction PM, 30 minutes before, casien protein shake(ON banana cream)



Legs on wednesday.

[wedjim]

This morning feeling some shoulder soreness from last Friday still, normally lets up a bit by now. Might have to skip flat barbell bench this week for real this time.

Took REDuction am at 6:30 this morning.
7:00 am
1 serving protein, w/creatine and dextrose.
2 whote eggs, 4 whites with some hot sauce.
1/2 cup oatmeal with cinnamon.

9:30 mid morning meal.
one boiled egg, 1 serving protein.

Legs tonight, along with some deads....

[wedjim]

Lunch:
two slices ezekial bread, tbsp sugar free jam, 2 tbsp almond butter.
1 boiled egg
1 low fat yogurt, key lime (70 cal)

Mid afternoon:
Cottage cheese, 1/2 cup

5:00 pm pre workout drink, 1 scoop Assault fruit punch flavor.

Off to the gym for the leg night and 35 minutes cardio.

Post workout:
1 scoop ON whey (chocolate) w/3 gm creatine and 1 teaspoon dextrose added.

dinner:
8 oz turkey
1 cup brown rice
2 cups green veggies.

[wedjim]

Ok, did a solid workout on the wheels late afternoon yesterday. Feeling it in a good way this morning.

15 minutes warm up on the elliptical

Squats: 1 x 95 x 15, 1 x 135 x 15, 1 x 185 x 10, 1 x 205 x 10, 1 x 225 x 8

Leg presses: 1 x 185 x 12, 1 x 320 x 12, 2 x 410 x 12

Lunges: 3 x 30 (dumbbells) x 20 steps

Lying leg curls: 1 x 80 x 15, 1 x 100 x 12, 2 x 130 x 10

Seated calf extensions: (incl plates only)1 x 180 x 20, 1 x 270 x 15, 1 x 270 x 15

Abs: incline sit ups 3 sets to failure(25-20-18)

20 minutes on the elliptical while drinking my post workout shake of Whey and creatine with dextrose.



Feeling good! I'll post in my bodyblog also to keep everything up to date. If anyone has any input that might help me tune my routine, lmk.

Thanks, Jim

[wedjim]

CLA 1250
Orange Triad
EFA Lean
L-Carnitine
Green Tea extract
Flax seed oil (pill form)

3 times a day x 1 pill each for all except green tea, which is only one pill per day.

Is everyone taking similar supps? Or can anyone recommend some changes or additions?

Thanks in advance for any input.

[wedjim]

Scale staying at 171ish. I can see the lower belly fat trying to let go, getting really weird and soft. yuk. I am thinking it means progress, but I want it off.

Staying with the same basic nutrition but cutting back on some of the fruits and replacing them with veggies. Tuff to get rid of the lower back fat and love handles and small amount of lower belly fat left. I can see and feel it going away, but it is taking too long. So hopefully 100-150 less calories a day from cutting out the 2 fruit servings will help.

Tonight is supposed to be chest and tri's, but I will do deads and tri's to give my right shoulder some time. BP seems to aggravate it, but not deads. Wierd?....But i'm going to keep an eye out for any twinge even doing deads, just in case. The goal is to sleep tonight without waking up when I lay on my right shoulder during the night, after chest/tri day. :/

It feels like the middle delt muscle is the issue?

Hmmmm

[wedjim]

Ok, great night in the power fitness center gym. Couldn't do my dips like I wanted, only one set of 10 at BW... Felt it right away in the right shoulder. Next week I MIGHT skip weights on Friday all together and just get my cardio to see how it feels.

I worked on deadlifts and did triceps, lying overhead arm extensions and military press.

It looked like this:

Deads first, 1 x 95 x 15, 1 x 135 x 15, 1 x 185 x 12, 1 x 225 x 10, 1 x 245 x 10, 1 x 275 x 6

Tricep cable pushdowns, 1 x 60 x 15, 1 x 80 x 15, 1 x 100 x 12, 1 x 110 x 12, 1 x 120 x 12

Seated Military(machine), 1 x 60 x 15, 1 x 75 x 15, 1 x 100 x 12, 1 x 110 x 12, 1 x 120 x 10. Felt like I could do more, but the shoulder was showing itself on the two heaviest sets, didn't want to push it further.

Lying overhead arm extensions, 1 x 40 x 15, 2 x 50 x 12, 2 x 60 x 12

Chest flys(machine), 1 x 60 x 12, 1 x 70 x 12, 1 x 90 x 12, 1 x 100 x 12, 1 x 110 x 10. I squeezed really hard on the pecs thru the entire motion on these, normally just swing the weights, so trying to improve my results a bit.

Tricep machine, 1 x 75 x 12, 1 x 87.5 x 12, 1 x 100 x 10, 1 x 112.5 x 10 (tris pretty blasted now)

Dips (BW, leaning forward for chest work), 1 x 10....hurts the right shoulder, only one set of these.

Ab roller wheel, 3 x 15 holding in the plank position for 2 seconds each(on the knees)



Also hit the elliptical machine, 15 minutes pre workout(125-130 bpm range) and 20 after more intense (125-145 bpm varying 60 seconds at a time).



Feels great this morning!

[wedjim]

Ok, big plans change. Reading thru the forums and other journals here, I learned something. Something BIG. Not only is it OK to take a break from "heavy training", it is the best method for gains and recovery.

So, starting monday I will do a week of "De-load". That is all the same sets and reps, with 50-60% of my working weight from my last weeks training. I will also use this time to add some cardio, but doing my normal 15 minutes before and 20 minutes after on the elliptical. But, I will reduce the down time between sets dramatically in the weight room, from 1.5-2 minutes, to 30-60 seconds, or however fast I can change the weight. This will add to my fat burning and calorie burning, keep my in my "routine" and help me with my Shredded challenge.

I have been making progress, but not at the pace I had hoped. I think I will be ready for some new pics next weekend though, since I can see improvements and i'll have more by then... even if they might not still be what I had hoped.

[wedjim]

Ok, did my back and biceps work out in my first day of de-load for this week. Went very well, felt like I was cheating by using half weights, but still got a good pump and did it in super set fashion.

35 minutes of cardio, 15 before and 20 after, along with the light weight super sets should add up to some serious calorie burning and fat loss... I hope. If i'm not building lean mass, the fat around my waist need to get the flock out! haha

I have also adjusted my diet, cutting out two fruits for a drop of 150 calories each day.

Wednesday is legs in de-load, so it will crush me to do squats at half weight, but i'll do it. 120 or so lbs in my last set it works out to. But if the articles i've read on the subject are true, it will lead to better gains coming right up!

My nurition changes look like this:

6:30am REDuction am
7:00 oatmeal (1/2 cup dry)
Whey Protein shake with creatine added and dextrose

10:00 1 serving whey protein
one hard boiled whole egg

1:00pm almond butter, 2 tblsp
Ezekial bread, 2 slices
sugar free grape jam 1 tblsp
Low fat key lime yogurt(Activia, 70 cal)
cottage cheese (low fat 90 cal)

3:00 1 serving protein

6:00 slow cooked lean beef 8 oz.
1/2 cup brow rice
1 cup brocolli

9:00 BCAA powder mixed with water

10:00 two REDuction pm tablets
10:30 1 serving Casein protein(ON banana)

Each main meal(3) includes one of each:
CLA 1250 capsule
Flax seed oil capsule
Lean Extreme capsule
Orange Triad tablet(1, recommend 3 twice a day, but proved too much, so I take 1 three times a day, or half rec dose)
Vit E capsule


I'll monitor closely and see how the changes effect my waist line and lean mass. I have been taking in very close to what I need each day to gain lean mass, but it has REALLY slowed my fat loss. So now this next level may cost me mass gains, but the fat is killing me and I want to see the lower abs, SOON!



I may take some new progress pics this coming weekend, if I feel like it's worth it and they will show what I feel in my pants fit.

[boathead]

things are looking good, jim. de-loads are a good thing. gives the tendons and ligaments a reprieve from their beatings, and gives accumulated fatigue a chance to subside.

many folks find (and this in fact should happen), that strength levels coming out of the de-load should be improved. look into dual-factor training. as we go along our merry way, fatigue AND fitness both improve, yet fitness is masked a bit by the accumulated fatigue. if you give a chance, like in a de-load, to suppress the fatigue, you clear the way for attained fitness levels to really shine!

again, good stuff.

[wedjim]

De-load is going well so far. Feels like i'm cheating, but as everyone says, that is the point. Get your body to relax and think your taking it easy, recover... then blast into the next 8 weeks of hard iron work!

The scale is showing 1 lb off this week and the arms are looking more defined. I updated my body stats and i'm feeling like the belly fat and back fat that remain are surely DOOMED! Grrrrrrrrr

Almost out of REDuction am and REDuction pm, only two days(maybe 3 of the am version) worth left. Time to start something else for another 6 weeks. Maybe Meltdown or Lipo6 black?

Any recommendations for me?

[Bo_Flecks]

Your journal is off to a great start, Jim. Looking forward to following along!

[SteveR40]

De-load is going well so far. Feels like i'm cheating, but as everyone says, that is the point. Get your body to relax and think your taking it easy, recover... then blast into the next 8 weeks of hard iron work!

The scale is showing 1 lb off this week and the arms are looking more defined. I updated my body stats and i'm feeling like the belly fat and back fat that remain are surely DOOMED! Grrrrrrrrr

Almost out of REDuction am and REDuction pm, only two days(maybe 3 of the am version) worth left. Time to start something else for another 6 weeks. Maybe Meltdown or Lipo6 black?

Any recommendations for me?

Welcome to the journals Jim.

If I am reading your goals correctly the cliff note would say, lose fat, gain some muscle mass and overall get in better shape.

Based on that your workouts look good so far. I do question the need for taking a diharetic. Why not just get your Macros in check and take some supplements such as whey, creatine, or something along those lines. Just some thoughts.

Again, welcome to the journals and nice job so far.

[wedjim]

Thanks Bo_Flecks, i'm checking journals every day and learning!

Welcome to the journals Jim.

If I am reading your goals correctly the cliff note would say, lose fat, gain some muscle mass and overall get in better shape.
Based on that your workouts look good so far. I do question the need for taking a diharetic. Why not just get your Macros in check and take some supplements such as whey, creatine, or something along those lines. Just some thoughts.

Again, welcome to the journals and nice job so far.

Thanks for the input, much appreciated. I am really learning a lot and also trying really hard to get rid of the mid section fat. Working my butt off in the gym and working on the macros. I think I am just not being patient maybe.

I also am doing the impossible I guess, trying to calculate my daily needs by my results every few weeks. I have never done a calorie requirement of any kind(an accurately measured one), but right now I am in the 1900-2300 range for non gym and gym days respectively. I am cycling my carbs also, by adjusting my Ezekial bread, veggies and fruits on a daily basis for that days activity level.

I do think I need to tighten it up for better results and stop playing games. Each time I get to a new level, I get more intense...trying not to go straight into what my relatives think is lunacy, lol.

[wedjim]

Ok, did the chest and triceps de-load workout. Actually got a decent pump and felt pretty good about it in the end. Also found out the gym is closed for Labor day, so that will add to my de-load week. I think it will also be an oppurtunity to switch by back and chest days. This will give my mildly troubled right shoulder an extra weeks break.

So the plan is to go to legs wednesday as normal, back at full weight, then do back and biceps friday and hold chest and triceps until monday.


For nutrition, I am sitting down to get a better hold of my macro needs and working on prepackaging my foods for every day ahead of time. Since right now it is taking far too much time to go thru each item and take its macros into account towards that days plan, then adjusting from there... Too much time for sure.

Maybe I need to cut back from two jobs to one, that would help a TON! haha


So far today for nutrition:

7:30 am
REDuction am
8:00
Wheat bagel
large coffee
10:30
MyoFusion Chocolate protein, 1 scoop with water and with 1 serving Creatine powder and 1 teaspoon dextrose added

1:00pm
Lean beef 6 oz, 3 oz lean pork tenderloin(leftovers added)
1/2 cup spinach

4:00
ON Strawberry protein scoop with water

6:30
6oz lean beef
green peppers 1/2 cup cooked
white onions 1/2 cup cooked
1/2 cup brown rice
Louisiana hot sauce


I will have another serving of ON protein at 9pm and I also drank my usual gallon of H2O today of course.


My cardio/workout program today consisted of yard work, mowing my lawn, the neighbors lawn, trimming, edging, pulling weeds on all my near pool gardens....2.5 hours work, 1 hour of which was on my knees.

Feels like I did a PR in deadlifts right now in the low back, haha. Won't feel as good in the am though.




Since the gym is closed tomorrow... there will be a 45 minute bike ride for my cardio. Wednesday back at it!

[Bo_Flecks]

Ok, did the chest and triceps de-load workout. Actually got a decent pump and felt pretty good about it in the end.

Sounds like you got out of your de-load workout just what you needed!

[generetired]

Enjoyed reviewing your extensive journal. You have given me ideas on how to diversify my diet. My goals are similar and I too have learned a lot from reading BB.com. Keep up the good work.

[wedjim]

Bo_flecks, thanks for posting, I dig the inspiration just from your avatar so I will look forward to your posts when you have a chance to cruise by! I know my abs are buried in their someplace too, at least I can feel them now.

generetired, thanks, since I am an eater the only way i'm going to get in shape, is by being creative with the things i'm allowed to eat so that I can feel like I ate and didn't just lick something for dinner without swallowing. lol
One of the first things I learned is 2000 calories of junk is not nearly the same as 2000 calories of clean food with hot sauce on it.

I am still learning every day, but I do know that I need to get as much of my carbs from fiber as I can and keep my protein at 1gm or more per lb of body weight, along with healthy fats.

Last night I had a 9pm snack of a small hass avocado and a tablespoon of almond butter. Almond butter is like ice cream after going without anything sweet for a while.

[wedjim]

Wow that was a great leg workout, feeling really good and have that burn in the quads, hams and glutes this morning. Calves never seem to burn the next day, although they took a good deal of "work" too.

Break down of the exercises I did:

Warm up cardio:
Eliptical, 15 minutes of 1 minute cycles, moderate, then cruise speed. Heart rate 110-128

Squats:
1 x 65 x 15
1 x 115 x 12
1 x 185 x 12
1 x 205 x 10
1 x 225 x 8
1 x 225 x 7 (form started to get sloppy, so held it here)

Calf raises(plate weight):
1 x 180 x 20
2 x 270 x 15 (hold one second at the extended position)
1 x 290 x 12 (hold one second " " ")

Leg press:
2 x 250 x 12
2 x 410 x 12

Lying leg curls:
1 x 70 x 15
1 x 90 x 12
1 x 110 x 12
1 x 130 x 10

Lunges(25 lb db's):
3 x 20

Abs:
Decline sit ups with legs in crunch position
3 sets to failure (30, 25, 18)

Finished with weights...
20 minutes of Cardio on eliptical, 85% then cruise in one minute intervals. Heart rate 125-148... Seems to beat harder after training, haha. Felt great!



Wednesday Nutrition under new plan for sept:
7:00 am
ON Strawberry protein, 1 heaping scoop, with one serving creatine and 1 teaspoon dextrose added.
2 whole eggs, 4 egg whites, 1 slice american cheese
1 orange triad
1 flax seed oil pill
1 EFA Lean
1 CLA 1250
1 L-carnitine serving (NOW product)
1/2 cup light cranbery juice

10:00 am
1/2 cup oatmeal with cinnamon.
1 boiled egg
1 serving MyoFusion protein(chocolate...good stuff)

1:00 pm
Turkey(boars head) 6 oz.
Spinach and lettuce Salad (with olive oil and vinegar)
1 light yogurt (key lime)


3:30
1 serving MyoFusion protein.


5:00
Assault preworkout, at gym at 5:35

ON Strawberry 1 heaping scoop, with creatine serving and dextrose added post workout before and during cardio.

8:00 pm
Pork tenderloin 8 oz
Brown rice 1/2 cup
Fresh broccoli 1 cup

10:30
On Casien (Banana) with lowfat milk


Good day! Arms are looking good, legs feel great and I feel the squats in my back and traps a little too!

NICE!

[wedjim]

Arm and back blast went very well.

15 minutes on elyptical...heart rate 110-125, 1 minute easy, 1 minute going harder for the entire 15 minute warm up.

Started with dead lifts, from the lowest pegs on the squat rack...SLDL

1 x 95 x 15
1 x 145 x 12
1 x 225 x 10
1 x 275 x 8 Fingers started to unroll, time to get out the straps for the next set.
1 x 300 x 8 PR Never even tried this much weight before. I think I could have done more weight and less reps of course, but to save the back, i'll focus on reps with this weight instead.

Bent over rows:

1 x 95 x 12
1 x 115 x 12
2 x 135 x 12
1 x 135 x 10

Preacher curls with EZ curl bar:

1 x 45 x 15
1 x 75 x 12
1 x 85 x 10
1 x 90 x 8
1 x 85 x 8

Lat pull downs:

1 x 70 x 15
1 x 80 x 12 too light, should have started at 90 for first working set
1 x 100 x 12
1 x 110 x 12
1 x 120 x 10

Incline dumbbell curls:
1 x 25 x 12
3 x 30 x 10 Bi's are feeling blasted, form was out the window and cheated on the down side of the last two reps. Booooo, only 30 lbs.

Seated rows, machine:
1 x 87.50 x 12
1 x 110.00 x 12
2 x 122.50 x 10
1 x 135.00 x 8 ..Arms are blasted, keeping me from doing more for my back. But the deads have taken care of that anyhow, so all is well for back and biceps day.


Ab wheel extensions:

3 sets to failure... ended up being 19, 15, 12. Using hold in plank position to try for 20 reps max on any set based on hold time.

Weight is 170 on the way out of the gym for some supper.
Wife and I went to Logans Road House for Friday night dinner. I had an 8 oz sirloin, one chicken breast, sweet potato and a blue cheese salad for an appetizer. Unsweetened Ice tea to drink.

Yummo as a famous cook would say on the TV. Great day! Now for the weekend.

[wedjim]

Chest, some shoulders work and Triceps training:

Ok, got in some great training at power fitness center late afternoon monday. Here is a break down.

Bench press

1 x 95 x 15, 1 x 135 x 15, 3 x 185 x 8

Decline bench press

1 x 85 x 15, 1 x 125 x 12, 3 x 165 x 10

Tricep over head cable extensions

1 x 70 x 15, 3 x 120 x 12

Wide grip skull crushers

1 x 45 x 15, 3 x 75 x 10

Seated military press

1 x 67.5 x 12, 2 x 87.5 x 10, 1 x 100 x 8

Dumbell front lateral raises

3 x 25 x 12

Incline sit ups

3 sets to failure, ended up being 25 - 18 - 14

got in some cardio, 15 minute warm up before training and 15 minutes after, moderate intensity. Heart rate was 115-128 before training and 118-145 after training using the same setting on the machine, so fatigue was showing, also known as a great work out.

[wedjim]

6:45 am
ON strawberry protien with one serving creatine and 1 teaspoon dextrose added
2 whole eggs, 4 egg whites, 2 slices of american cheese
1 slice ezekial bread toasted
1 orange triad multi vitamin
1 cla 1250
1 flax seed oil (pill form)
1 greet tea extract (capsule)
1 milk thistle (liver detox capsule)


9:30 am
1 Protein shake, MyFusion chocolate
Oatmeal 1/2 cup precooked


1:00 pm
2 slices ezekial bread
2 tbsp almond butter
1 tbsp sugar free grape jelly
1 boiled egg
1 yogurt, key lime(lite 70 cals)
1 orange triad multi


5:00 pm
1 serving (3/4 scoop) Assault pre workout

7:15 postworkout(during cardio)
1 serving protein, Myofusion chocolate


8:00 pm
1 cup chicken breast baked
1 cup broccoli
1 medium sweet potato


10:30
Casien serving

[wedjim]

Didn't get much sleep last night, maybe 6.5 hours... Still feeling good this morning though, just worried about recovery during sleep.

Tonight is legs, so squats first, followed by calf raises, leg presses and lunges! Then some leg raises for the abs and 30 minutes cardio(15 before for warm up and 15 after).

I had one of those wtf moments at the gym and also one on the way to the gym.
First, since I ride a motorcycle most of the time, it was odd to see someone coming around a turn in an F150 using half of the lane ON MY SIDE OF THE ROAD! What the fack is that about, stay on your own damm side before you hurt someone who is actually trying to take care of their physical health. Geez.
In the gym there was a guy who looked EXACTLY like Billy Joel, working out in a long sleeve black T shirt and black jeans, with black work boots on. Kept looking over at my training bud and I as if WE were the ones out of place. He never left the machines area to touch a free weight, but acted like he was the only one who knew what he was doing... Odd for someone working out in work boots? I walked past and gave him the gym bro nod and said, "hey man". He replied, "Yo".

Maybe it was Billy Joel?

lulz

[generetired]

In the gym there was a guy who looked EXACTLY like Billy Joel, working out in a long sleeve black T shirt and black jeans, with black work boots on. Kept looking over at my training bud and I as if WE were the ones out of place. He never left the machines area to touch a free weight, but acted like he was the only one who knew what he was doing... Odd for someone working out in work boots? I walked past and gave him the gym bro nod and said, "hey man". He replied, "Yo".

Maybe it was Billy Joel?

lulz

Got a kick out of that. Made me remember a minor claim to fame - when I was 19, I saw Billy Joel perform when he was the opening act for America. My date loved America, but I thought Joel's "Piano Man" was surprisingly good for an unknown.

Keep up the solid diet and workout program.

[wedjim]

Yeah, I have always liked most of his music, even had his first album, great performer. I grew up on L.I. too, so the fact that he lives there doesn't hurt either.



Had a great leg training session wednesday afternoon, here is what it looked like;

Squats:

1 x 45 x 15, 1 x 95 x 12, 2 x 185 x 12, 1 x 205 x 10, 1 x 205 x 8

Seated calf machine(body weight + listed plates):

1 x 180 x 20, 2 x 270 x 18, 1 x 270 x 16 (1-2 second hold and squeeze at the top)

Lying leg curls:

1 x 70 x 15, 2 x 110 x 12, 2 x 130 x 12

Lunges:

30lb dumbells x 2, 3 sets of 20 (10 per leg)

Leg scissors machine:

1 x 70 x 15, 2 x 90 x 12, 1 x 100 x 12, 1 x 110 x 12

Leg lifts for lower abs:

3 sets to failure extending legs for resistance to try for failure about 20 reps. Got 25, 20, 18



Legs feel great, feeling the squats in my lower lats too, must have been squeezing them a lot on press portion, lol.

I also did 35 minutes of cardio, 15 before and 20 after training. Kept my heart rate under 149 and over 110, but as usual it ran about 20 beats higher after training then it did before. Hopefully it will keep on helping with the progress in the belly fat I need to lose.

[wedjim]

Back and Biceps Friday. Biceps will scream for mercy......I'll just say, QUIT YOUR CRYIN' and NIKE!

So Friday late afternoon was back and bi's. I have been patient, training hard, trying to coax them into a steady growth pattern on a weekly basis. I have witnessed gains in my tri's and every other muscle is coming along, but the bi's although improved, are not playing nice... But today, it is time to raise the bar, or the bicep tape measure to be precise.

Starting off what was to be in my mind on the way to the gym, my most punishing biceps session to date. Here is how it looked...

Deads (just below the knee in the squat rack);

1 x 95 x 15

1 x 135 x 12

1 x 225 x 12

1 x 275 x 10

1 x 295 x 10

1 x 300 x 8

Bent over rows(60-75 seconds rest);

1 x 95 x 15

1 x 115 x 12

1 x 135 x 12

2 x 145 x 12

1 x 115 x 15 (burn em in blood flow set!)

BB standing upright rows;

1 x 30 x 15

4 x 60 x 12

Preacher ez bar curls(60-75 seconds rest);

1 x 45 x 15

1 x 75 x 12

2 x 85 x 10

1 x 95 x 10

1 x 75 x 10 (chaser set to pump in some blood, felt like I went up in weight, nice)

Seated cable rows;

1 x 80 x 15

2 x 130 x 12

2 x 150 x 10 (first time using cables for my seated rows, felt like the weight was 10 lbs lighter then it showed, doesn't really matter if it works though, but odd as far as my OCD, lol)

seated db curls;

1 x 20 x 12

2 x 30 x 12

1 x 35 x 8 (blasted guns, firing blanks now, really done at 7!)

Incline plate twists(abs/obliques);

3 x 35lb plate, twist until failure. Ended up being 40-30-25 seated at 135 degrees twisting about 110 degrees?(shoulder almost as high as neck from each side)

35 minutes cardio, 15 before and 20 after. 60 seconds cruise, 60 working until time expires. Starting next week I will change it to 30 seconds for each.



Monday is chest and tri's.

[wedjim]

My nutrition has been tweaked also.

Taking in more egg whites in my breakfast, up from 4 to 6. Adding spinach and two slices of american cheese also. It looks like this;

breakfast

1 whole egg, 6 egg whites, 2 slices american cheese, 1/4 cup spinach.
1 serving protein(On strawberry) with 1 serving Casein and 1 teaspoon dextrose

am Snack

1 serving protein myofusion chocolate
1 boiled egg (don't eat the yolk)
1 pkt(2 on gym days) instant low sugar cinnamon oatmeal( >1g sugar, 160 cal)

Lunch

Gym days
2 slices ezekial bread, 2 tbsp AN peanut butter, 1 tbsp low sugar grape jam
Non gym days
Turkey or tuna salad with olive oil and vinegar, mixed greens and baby spinach
1 fruit(banana, apple, peach)
Light yogurt (low sugar, low fat, 70cal)

pm snack

1 serving protein myofusion chocolate

evening meal

Beef, chicken, shrimp or fish. Adjust weight for 375-400 calories
Brown rice or sweet potato
Broccoli or spinach 1-1/2 cups

Gym days I also take a serving of On Casein before bed with low fat milk.

[wedjim]

Non work out days Macros.

Cals
1926

Fat
61 g

Carbs
130 g

Fiber
22 g

Protein
216 g

Sugars
30 g