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  1. #1
    I can & I will beatha's Avatar
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    Prosit - May it be good.

    Greetings

    Starting a journal today... obviously... been lurking over a year only ocassionally chiming in to be another one of the many voices.

    Wanted to do this so I could get some feedback positive or negative and advise if anyone wants to provide it ...

    wtf.... Now that my boss just ruined my post lunch bliss ... gotta go "reprioritize"
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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  2. #2
    I can & I will beatha's Avatar
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    training goal improve for sport and as a benefit look all the better for it
    by dropping bf and 15lb+ so I'm 160 or less so if I have to cut
    for a fight it won't be impossible to make weight

    current
    175# 5'2" 32%bf per the handheld device at the gym (unchanged from oct 2010 which I did on my home scale)

    Oct 2010 | 2011
    chest 41| 39
    arms 15 | 14
    forearms 12 | 12
    waist 36 | 35
    hips 41 | 40
    thighs 28 | 25.5
    calves 17 | 16.5

    I take my own measurements with a seamstress tape so accuracy is so so but at least I'm able to be consistent with how I do it vs the
    a trainer who last week wanted me to believe I lost 4 inches on my chest and 1 for my arms in 1 month

    The changes in measurements were the result of 1 year of recomping
    - eating around maintenance (daily average 2000-2100 cals, 120p, 50g fat and the rest carbs) most days other days not so much
    - (the easy part) lifting 2-3 days/week moderate wts 10 rep 3-4 sets and doing an hour of high intensity cardio 3-4 days/week cause that's something I love doing. (kickboxing/boxing) . . . slow progress but progress none the less


    Mid summer after reading some articles and doing my daily lurking, i decided to make a change, stop doing the same old routine which was ok when I had a non-specific goal of just getting fitter and dropping some bf in the process.

    Thus began an 8 week cycle of lifting using reverse pyramids, the goal build power, which is different than the strength training I've always done since taking a high school lifting class decades ago.

    OK so suffice to say I loved it!!!!

    Upped my db bench to 65's for 7 rep (slow but good form till number 8), who doesn't like a new PR

    while i was siked i realized how little i challenged myself 4 too long ... not a pl yet it felt good to push the numbers . . . in any case
    I'd for a year been benching (flat then alternating inclines) using 25-45lbs going up doing 10 reps on average each set thinking
    that was my limit cause by time I got to the 50's there was no more in my tank for more than a few so why bother


    Which brings me to now . . . I'm starting a short cycle, 6 weeks, the goal is not to lose my gains but regain some speed and endurance cause i feel slower :-( (yes very subjective but it sure seems that way)

    the plan
    - drop the highest wt by whatever it takes to make increased rep goal
    - 3x rep count per set as I did last cycle still sticking with reverse pyramids scheme (18,24,30,36) . . . maybe that's taking it a bit too far ??? perhaps 2x is enough so less of a wt drop needed???
    - in any case want crank em out a bit faster but without flinging it

    Food consumption is altered a bit as I want my daily averages to be 1750cal (120g p, 70g f, 160g c)

    Over the previous 8 weeks the protein has been steady at around 120g, fats under 50g but carbs up and EFA's were non-existent so I bought some Udo's 3-6-9 to get increase my healthy fats and overall consumption in that area now all i need to do is control the carbs liquid or otherwise (I did title my journal with a drinking toast after all)

    OK now that I've put it out there if anyone wants to comment or knows a better way reply

    ------------------------------------------
    Workout Log

    This past week is an in-between-er just finding out what I lift at higher reps

    10/3 mon - skipped back/bi - bad day at work

    10/4 tue - kickboxing 45min + 15min cycling

    10/5 wed - chest/tri
    5+ min cycling warmup
    bb bench 65x20+, 85x20, 95x16, 105x 12,110x8
    standing 1 leg curl (4sets per leg) 30x20x2,40x20x2
    machine shoulder press 35x20, 30x16 drop 25x4,25x16 drop 20x5,20x14 drop 15x6
    assisted dips -50x20x3
    tri ext machine 60x20x4
    elliptical 15min

    10/6 thur kickboxing 40min + 20min cycling

    10/7 fri back/biceps
    10min cycling warmup
    DL 55x16, 95x12, 115x10x3
    alternate assisted pullup & chinups
    -50x8x2, -60x8x2, -70x8x2
    (grip issues)
    alternating seated cable row& lat pull downs
    60x20x2,75x20x3
    seated alternating db curls
    22.5x20,17.5x20,12.5x30
    alternate ez bar curls concentration bench & 21's
    30x20x3 & 35x(7+7+7)x3
    back hyperext bwx3
    10 min stair master

    10/8 sat cycling 20min cardio zone, stretching /shadowboxing /bag work 20min and boxing 1hr
    Last edited by beatha; 10-08-2011 at 03:34 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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  3. #3
    I can & I will beatha's Avatar
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    10/11 tuesday
    the goal to stay under 1750 cals went great till the last hour before bed when hunger struck .... pbj did not help the
    final count 2100cals 149p 84f 87c

    on the positive side the carbs are 60% less than i usually consume

    no workout (not good start) my subtle way of resisting change

    i will make it to gym today
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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  4. #4
    I can & I will beatha's Avatar
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    Thumbs up

    10/12 wed

    1840 cal, (grams) 161p, 60f, 105c
    protein a bit high but with the holiday weekend great fall weather (90's and under in phoenix) it was bake & grill weekend so plenty to choose from to heat and eat


    wt training w/ short cardio after - 1hr 12 min - avg hr 147, max hr 178, est 608 cal burned

    I ended up doing about 2x the reps as last cycle per set, thinking I'll workup to 3x doing 1-2 more then the previous session per set, all the pausing is perhaps a clue that rest between too short . . . or I'm mental as reaching 10-12 count caused sudden fatigue which a 2 breath break cured at least to begin with then it was drop wt to make the count


    warmup
    light cycling 6 min

    bb press
    bar x 25+
    115 x 15
    105 x 18 (last 6 after 10-15 sec break)
    95 x 20
    85 x 20 (last 8 after pause holding bar full ext)

    squats
    bar x 12+
    115 x 15,
    105 x 18
    95 x 20

    db press
    40 x 20
    40 x 10 drop 35 x 10
    35 x 14 drop 30 x 6
    30 x 12 drop 27.5 x 8

    bb row
    70 x 15
    70 x 10
    60 x 15
    60 x 10

    ez bar curls
    45 x 15
    40 x 18
    35 x 20
    30 x 20

    elliptical - moderate effort w/ (6) 30-45 sec "sprints" at random intervals - 15 min
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
    Reply With Quote

  5. #5
    I can & I will beatha's Avatar
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    Post

    end of 2nd week for this journal
    so far not so good ...

    i screwed my daily averages on the macros and missed a 1 day of lifting and 1 cardio session what i did get done is listed below

    10/13 thu
    1 hr kickboxing
    forgot the heartrate monitor but zone is typically anaerobic @ avg 160bpm est 650+ cals burned

    intake: 2264cals 152p 74f 147c

    10/14 fri
    total time 1hr 12min
    avg hr 147

    7min cycling warmup

    deadlift
    barx6+
    65x8+
    115x12-15x3
    95x20

    lunges db (hate em)
    15's x 20
    30's x 10
    25's x 10
    20's x 10

    dips assisted
    -40x20x4

    donkey calve machine (between dip sets)
    45x20+x4

    hyperext
    bwx20x4

    abs (timed sets variety of exercises) 3min x 2

    cycling 15 min moderate pace

    rear delt fly machine
    60x20
    50x20
    40x20
    30x20
    20x15

    macros unknown ... thai lunch and koren dinner - loads of noodles in both meals ... est 2600 cals mostly carbs

    10/15*sat
    no workout traveling
    grandmas 80th bday party ...*
    i would like to est under 2200cals (could be delusional) i saved my eating until the event*no fast food while in route *but my peps dont cook healthy so i sampled small portions... to say the least it all tasted GOOD
    Last edited by beatha; 10-17-2011 at 11:10 AM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
    Reply With Quote

  6. #6
    I can & I will beatha's Avatar
    Join Date: Jun 2010
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    Monday 10/17

    so getting back on track

    1870cals 147p 110c 65f

    workout
    1 hr 16 min, 150 avg hr, 182 max hr, est 689cals burned

    warmup
    10 min cycling

    squat
    95x16
    135x12
    115x14
    95x16
    95x18

    bb bench
    125x12
    115x14
    95x16
    95x12 (goal was 18, but trembling warning enough no spotter no mas)

    bb row
    80x12x3
    80x8, 80x2, 80x3

    standing bb ohp
    60x12x2
    50x12x2

    ez bar curls (21's)
    55x21's
    45x21's
    45x7x3 (break between so really 3 sets of 7)

    15 min moderate pace cycling
    Last edited by beatha; 10-17-2011 at 09:05 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
    Reply With Quote

  7. #7
    I can & I will beatha's Avatar
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    tues 10/18
    1hr kickboxing - sucked all around - the new trainer definantly more aerobics guy than a fighter - music sucked with the corp saleouts managing the place

    did i mention my head hurt before i even left work which i blame on valiant carb reduction attempt

    my overall feeling of health and wellness certainly didnt improve while sweating it out

    dinner spinach beef roast salad basalmic & udos as dressing + *a few beverages ... all set to hit 1750

    then came thoughts of pasta for lunch the nextday - so i made some*lingunie with red sauce and a bit of roast - then tasted it for QC purposes - headache cured


    the final numbers
    2028cals (93p 62f 173c)

    just under maint level, non ideal split and not likely to aid in dropping 15#

    *scale check wed night*
    Last edited by beatha; 10-19-2011 at 10:42 AM. Reason: spelling and layout
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
    Reply With Quote

  8. #8
    I can & I will beatha's Avatar
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    Post

    10/19

    woke up upper back and neck tight and a bit sore ... at lunch got up from my desk walked around did a few gental neck stretches to work the kinks out .... bad idea my scalp felt like it shrank 2 sizes even my eyebrows hurt till i could get everything to relax .... umm now that i think about it other parts have been cramping or twitching just in the day to day movn from a to b .... electrolyes and or not enough rest nor stretching


    ah yesterdays macros ... theres that 100cals of carbs i cant seem to let go of ...

    1826cals - 137p 50f 163c

    jumped on the scale after warmup lost 2# of something could just be water but theortically thats small change is inline with the tiny deficit eating im doing

    the workout
    warmup
    cycling 10 min

    with aforementioned soreness opted skip reg DL to try rack pulls never did em before last night def too short of a motion, the rack was set to the lowest level but at 5'2" it didnt wk for me but at least now i know and hurah no new injury

    rack pulls
    95x12x2
    145x9x2

    db lunges
    30's x 20
    25's x 20
    17.5's x 20
    15's x 20
    still hate em but on plus side getting less wobbly kneed*

    (aside trying to figure if the* are the iphone apps spellchecker alerts think ive edited all of my posts at least once)

    hyperext
    25x 15
    10 x 12
    bw x 15

    hanging leg raises ss push-ups feet elevated
    20 /15 / 10 /10/ 8 matching reps - the push ups more like active rest than work -

    boxing trainers not there but i can still hear "what u stopping for" so i tried to go without breaks but breathers between switching positions on the last few sets was technically stoppage

    elliptical 15 minutes mod pace

    abs & glutes on the mat
    20 butt bridges*
    20 crunches
    20 lying leg raises hands behind head
    40 oblique crunches half rt then lt side
    20 ab tucks hands out

    repeated 3 times took about 12 minutes
    Last edited by beatha; 10-20-2011 at 10:38 AM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
    Reply With Quote

  9. #9
    I can & I will beatha's Avatar
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    (Oct 20th - 23rd) wed, thru, fri and saturday

    ah so posting late, currently on vacation solid 10 days, will mention the good bad and ugly in my next post

    wed/friday

    I lifited it was similar to the previous posts being that I alternate major groups, as in I did db bench, squat, deads, abs, biceps, shoulder and a bit of cardio


    thurs/saturday - 1 hr kickboxing . . . dont want to complain (much) but time to move on . . . since altering my training my triceps and lowerback ached long before the primary muscle groups I was "working" so bench limted by triceps . . . pushups lowerback aches from holding core solid

    . . . seems stupid to be my limiting factor but they are involved in like everything thats a compound
    Last edited by beatha; 10-27-2011 at 04:21 PM. Reason: spelling, incomplete ideas and the over the shoulder reader is now not going whats taking so long
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
    Reply With Quote

  10. #10
    I can & I will beatha's Avatar
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    edited . . . agai

    Sunday - starts with late brunch with my partner and our closest 2 motorcycle bro's . . . then a 4 hour ride to a few twisties which I've forgotten how to ride living and riding daily in planned city grid land.

    I'll admit to a bit of screaming into the helmet . . . a few hours in and the last 15 miles before lunch rest and the 75 mile slog back home we road like a horse missing the barn at the end of a long day . . . the wails and nashing of teeth were not cause I tore the leathers while dragging the corner at some crazy speed nor scaring myself s***less . . . nope just the ride itself make my already sore back more sore . . . perhaps those rack pulls did work something after all

    Monday - recovery and pre-trip housework

    Tuesday - more rest, packing and 1/2 day road trip to New Mexico for some chili's and just cause we can & why not

    Wednesday - skatepark tour of albuqureqe . . . and discovering that despite the great weather more rider are not out and about . . . apparently this place is so anti-skater it's almost not funny . . . that and other reasons knock this of the list of places we might want to live in someday

    ***
    workout 30 minutes high intensity intervals on stationary cycle plus 100 pushups, crutches and bw squats each (3 sets 30-40 reps each before switching) . . . total time in hotel gym about 45 minutes
    ***

    2nd day here and everything I've had that supposed to be authentic new Mexican is bland . . . could have gone to taco bell down the street from home for better eats . . . goggle & yelp reviews suck 5 star my *** . . . ummm did i mention the NO BEER SALES ZONES . . . hey any residents out there please explain WHY cause a school zone is no excuse . . . last I checked the young ones (under 21) could not buy anyway . . . just saying

    Thursday - overcast very fall like with a bit of rain . . . wow tree's changing colors and snow clouds . . . come on snowboard season . . . btw no workout . . . the plan was outdoor exercise but skatepark had water in I did check just in case . . . water in skatepark guaranteed slippage and crashing possibly leading to injury so says my partner who was as sore as I from the previous day . . . we did visited "Chili Addict" store very interesting place got some 1 drop kill you hot sauce and other items
    Last edited by beatha; 10-28-2011 at 08:18 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    Oct 28th, friday

    nice workout missing a few exercises, got it done and so that's a good thing

    warmup
    easy cycling 7 minutes

    bb bench
    bar x 30ish
    145 x 8
    135 x 10
    125 x 12
    115 x 16
    95 x 20

    assisted chin-ups
    -40 x 12
    -40 x 6, -50 x 4, -60 x 6
    -50 x 4, -60 x 6, -70 x 6
    -60 x 8, -70 x 8

    donkey calve machine (alternate w/ chin up sets)
    60 x 20+ x 3

    standing bb shoulder press
    80 x 8 x 2

    seated bb shoulder press
    60 x 12 x 2
    40 x 16 x 2

    *** shoulder press or military press . . . which did I do, I don't know . . . in any case the standing presses much more uncomfortable to do than seated

    hammer strength - machine dip
    120 x 14 x 3
    70 x 14

    elliptical
    1 min sprint / rest intervals - 15 minutes
    Last edited by beatha; 10-28-2011 at 08:54 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    Smile get back to it

    As the title for this post goes "get back to it" let the logging begin . . . other than a few side comments mostly a log . . . not so creative nor open to sharing as so many of the rest you are . . . it was a good short week, tuesday first day back to work after doing whatever whenever no strict time table for 10 days was difficult .... the last vacay day (Monday) i was greatly disappointed that buying powerball in the BFE truck stops we drove through didn't do the trick*


    11/1 Tuesday


    the food
    2254 cals / 169p /52f*/ 188c

    the sweat
    45 min kickboxing
    20 min elliptical - on the toes 50% or more - been told by boxers will help with foot issues over time since real running about cripples me - worth a try





    11/2 Wednesday

    the food ... better than yesterday
    1741 cals / 150p / 54f / 146c

    the sweat
    1 hr 25 min wt & bit of cardio
    *
    warmup 10 min cycling

    every squat rack occupied - circling like a vulture no effect - so dreaded lunges 1st ... happy joy joy

    db lunges
    15's x 20
    30's x 20
    27.5's x20
    25's x 20

    squats
    65 x 12 (already warm dummy remember them lovely lunges)
    135 x 14
    115 x 16
    95 x 14
    65 x 12

    seated cable row
    135 x 10
    120 x 12
    105 x 10 drop 90 x 4
    90 x 10 stop shake out hands 3 more repeat shake*and then do final 3

    *** remind self do grip training more often and buy straps

    superset hyper ext &calve raises

    bw x 12 - bw x 20x2 (rt then left)
    bw x 14 - bw x 20x2
    bw x 16 - bw x 20x2
    bw x 18 - bw x 20x2

    abs
    5 exercises for 100 reps

    stretching
    unintended activity but unable to get up or do next ab set - where is lifealert when need em - lower back tight - managed to make it pop several times - oh what pretty faces i made

    15 min elliptical moderate pace

    My prayer for the week . . "Oh princess sparkle pony please save us from the shrieking hoard disguised as young women in the gym .... thanks"





    11/3 thru
    1903cals / 103p / 67f / 123c
    skipped kickboxing - glutes sore from squats and lower back hot to the touch - good reason to rest as any




    11/4 Friday - less reps than i wanted today in too many sets - on this high rep cycle for another 3 weeks

    1hr 28 min wt & bit of cardio

    the watch says: avg hr 145 / max hr 169 / 732 cals burned

    macros so far 618cals / 81p / 12f / 41c

    warmup
    5 min cycling

    db bench
    20's x 25+
    55's x 12
    50 x 12, 50 x 3
    45 x 12, 45 x 3, 45 x 2
    40 x 10, 40 x 4 , 40 x 3

    comma's indicate few sec to regroup not long enough that i consider it a new set - forced reps are so much easier with a training partner

    lat pull down
    *used the bar with the handles on the end making em feel harder to get full rom*
    135 x 1 (reality check not going to make my min rep count with that)
    120 x 6
    105 x 10
    90 x 14
    75 x 18

    superset rear flys & pec flys same machine
    50 x 12 & 80 x 12
    50 x 14 & 90 x 14
    60 x 14 *& *100 x 16

    superset db lat raises front & sides
    15 x 10 & 15 x 10
    15 x 10 & 12.5 x 10
    12.5 x 10 & 12.5 x 10
    10 x 10 & 10 x 10

    superset db shrugs & db concentration curls
    25 x 10+ & 25 x 10 per arm repeat 2x

    shrugs then alt standing db curls
    20 x 10+ & 20 x 20

    ez bar curls
    60 x 8
    50 x 10
    40 x 12+

    15 min elliptical

    superset tri pull downs str bar & assisted dips
    40 x 12 & (-40) x 12
    50 x 14 & (-40) x 8
    60 x 4 drop 50 x 3 drop 40 x 8 & (-40) x 8
    Last edited by beatha; 11-04-2011 at 12:12 PM. Reason: spelling and * iphone likes to insert
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    11/4 Saturday

    cardio conditioning
    total time almost exactly 90 minutes
    avg hr 154, max hr 187, cals 732

    20 min cycling
    45 min kickboxing

    forearm/grip training even though hands pretty much toast already but since sunday is an off day did 6 sets

    forearm/wrist db curls 15 x 12+ x 3
    holding db 60's until grip (near) failure x 3 times

    about 2 min rounds shadowboxing and light bag work for technique not cardio done between sets of forearm/grip training



    11/7 Monday

    skipped; plan to extend wed lifting session to with exercises I should have done monday



    11/8 Tuesday

    cardio conditioning
    total time 1 hr 20 min

    45 min kickboxing (no warm up just jumped to bag work)
    15 min additional sparring the bag w/ active rest intervals of ab work and push ups

    15 min cycling moderate intensity

    25 push ups various hand positions for each set + 1 min "running" on elliptical trainer x repeat 5 times

    the last 2 sets of pushups were bit broken up after 12-15, had a few seconds recovery then did 3-4 more recover 3 more etc . . .

    hr rate when I was on elliptical max I saw at one point was 176, had pretty intense session so not feeling too guilty that I consumed about 2200 cals / 135 p / 40 f / 185 c
    Last edited by beatha; 11-08-2011 at 07:44 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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  14. #14
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    11/8 Wed
    tonight's workout was pretty much about VOLUME
    as usual under 45 sec rest between sets except for squats which I allotted myself up to 90 sec to recover

    Goal to do as much of Monday's and Wednesdays exercises in as close to an hour
    as I could make it before getting so fatigued as to make continuing a bad idea

    warmup 7 min cycling

    super set (or circuit what every wanna call it)
    chin-ups / assisted pull ups / donkey calf machine
    bw x 5 / -40 x 5 / 105 x 20
    bw x 4 / -40 x 4 / 105 x 20
    bw x 2.5 / -70 x 8 / 105 x 20
    bw x 2.5

    Chin Up's 5 rep PR (@173ish been a week since I weighted in likely unchanged)
    Never done more than 2 in a row being this heavy so I guess it's a new benchmark
    now if I could just do as many bw pullups that would be something I'd get excited about

    bb squats
    95 x 12
    115 x 12
    135 x 12
    135 x 10 (i think)
    115 x 12
    95 x 12

    db bench press
    50's x 12
    50's x 12
    50's x 5 drop 45's 7
    45's x 10
    45's x 6 pause regroup 45's x 4

    t-bar row
    25 x 12
    25 x 10
    35 x 10
    35 x 8
    25 x 10

    seated db power clean
    20's x 8
    17.5's x 8
    15's x 12
    first time trying these . . . ahhhhhhh interesting movement, may do em again someday
    definably a keep it light exercise for me no need to jack up my shoulders

    hyper-extension
    bw x 12 x 3

    super set
    bb curl / straight arm cable pull down
    50 x 12 / 30 x 10
    50 x 12 / 40 x 12
    50 x 12 / 50 x 6 drop 40 x 6

    I noticed for the Nth time that at this gym the cable machines with the back rest pads are (or seem to be)
    twice as difficult resistance wise as that the adjustable height cables on the inside ...
    i know all machines have some variance but wow ...

    At this point in my workout an 1 hour and ump teen minutes has passed and I'm feeling shakey like its time to eat
    so no low intensity cardio tacked on a the end

    forgot to stop watch off till I was home avg seems lower for that reason --> hr avg 140, hr max 174, 824 cals burned theoretically

    the Food by the end of the day and this post
    1690-1720 cals / 114 p / 47 f / 149 c


    When I'm feeling less fluffy, maybe this weekend, hope to take the progress picture I should have in October to compare to 2010's if they don't horrify me I'll post.
    Last edited by beatha; 11-09-2011 at 08:17 PM. Reason: corrections, spelling, etc
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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    Cool weight in, pic's posted and today's log

    HAPPY VETERANS DAY!!!

    To all the vet's thanks for your service.

    ******************************

    weight in the morning at 173lb

    losing less than 1/2 lb per week I'll not see 160 till 2012 no biggie

    OK so not feeling like a "lean" day def retaining water hands swollen on waking
    had to be yesterday's intake eating out for lunch at Sweet Tomatoes eating high sodium soups (yum)
    and then pizza (yummier) for dinner . . . bad enough I didn't bother to count a thing

    Amazingly enough I still took progress pictures before going to the gym despite feeling like a marshmallow - I could keep putting that off forever it seems.

    See body space progress pictures I'm not at 50 posts yet so no linking.

    *******************************

    11/11 Friday

    no rush today I'm off from work, did a few less exercises than last time

    total time 1 hr 26 min
    avg hr 138, max hr 176, 651 cals

    warmup 10 min cycling

    (assisted) pull ups
    -40 x 8 x 2
    -50 x 4, -60 x 4

    seated cable row
    135 x 5, 120 x 5
    120 x 7, 105 x 5
    105 x 14
    120 x 8, 105 x 8

    leg press
    90 x 16
    180 x 16
    270 x 16
    360 x 16
    410 x 14
    (on the way down pryimid put feet closer together to change quad emphasis)
    360 x 12
    270 x 14
    180 x 14
    90 x 12+


    superset
    (unassisted) dips / triceps cable push down
    bw x 10 / 70 x 15 (str bar)
    bw x 9 / 70 x 12 (str bar)
    bw x 7 regroup bw x 2 / 70 x 12 (rope)
    bw x 8 / 70 x 5, 60 x 5, 50 x 5, 40 x 5, 30 x 10 basically to failure (rope)



    abs & glutes
    4-5 exercises x 20-25 reps + 25 glutes raises 5-7 min per set
    repeat 3 times with 2-3 minutes stretching in between

    elliptical 10 minutes
    Last edited by beatha; 11-11-2011 at 02:31 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    11/12th & 13th - Sat & Sun
    cardio conditioning both days, focus bag work on combos for technique and speed not so much power or cardio
    sat - cycling(15 min) / boxing (50 min) my footwork needs work (drill drill drill) ... avg hr 152, max hr 187, 573 cals
    sun - cycling (14 min) / kickboxing (45 min) ... didn't wear monitor, not a vigorous as weekdays, but more intense than sat

    sunday extra cardio day added to makeup for excessive indulgence although I know that's not really possible to undo with exercise

    11/14 Mon
    I consider this an so-so workout. A few time I intended to do something else but didn't,
    lot of people, so I shorten rest breaks to 20-30 sec to get what I could without hogging anything (i hope)


    total time 1 hr 15 min
    avg hr 142, max hr 169, 593 cals burned


    warmup 10 min cycling

    bb bench
    bar x 25+
    95 x 10
    145 x 4
    145 x 4
    125 x 10
    115 x 11
    95 x 10



    dip
    bw x 10 x 2
    bw x 9

    lat pull down
    120 x 12
    120 x 5, 105 x 7
    105 x 9
    105 x 6, 90 x 6
    90 x 7 (8?), 75 x 6
    75 x 16

    rear delt machine
    70 x 8
    60 x 10
    50 x 12
    40 x 14
    30 x 16

    db flat flys
    20 x 15
    25 x 15 x 2
    20 x 12

    elliptical 18 minutes moderate pace mostly on the toes

    macros at end of the day: 148p 68f 85c 1702 cals
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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    This weeks mid-week workouts totally inconsistent (no go) with life and work just getting in the way.

    I've been fairly good limiting avg daily cals to maintenance level (2100 ish).

    I had grand plans last night but the commute was more than enough to keep me from wanting to leave home again, took nearly 3 times longer than usual. Why did i leave the freeway parking lot? 3 mph there is better than on the streets

    That question brings me to the loose dog, the rabid Guadalupe stray, who nearly capped the whole week of horror off . . .
    split second choices as the vicious beast leaps at me from the sidewalk with less brave doggie friends waiting to join in

    1. pick leg up, lane split & speed away (ticket & accident potential, occupied intersection like 30 ft ahead w/ red light . . . fraken perfect)
    2. stay in lane, kick it way, possibly get bit and then the whole rabies shot treatment

    3. worse case scenario try one or both of the options end up dropping/crashing the motorcycle anyway
    then having to kill it and the others waiting near by to tear me a new one.



    As luck (skill ) would have it I survived . . . and the dog did as well (i think didn't stop to check if he made it back to the sidewalk) . . . uhhh for the record that's not to say I broke any laws the light changed and the truck in front didn't mind my snuggling a bit if they saw me at all.



    On to today's plan: weights in the morning and boxing in the evening.
    It's a day off so perhaps a shopping day as well to stimulate the economy . . . AM workout.

    11/18 Friday (AM)

    hrm: 1hr 32 min, avg hr 155, max hr 185, 851 cals

    5 min cycling

    squats
    95 x 10+ warmup
    135 x 14
    155 x 14
    155 x 10 (last 2 not as deep as they should have been)
    135 x 14
    115 x 10-14 (lost count)


    step ups (slightly more tolerable than lunges)
    60 x 8+
    60 x 16 x 3


    rdl
    lighter than usual, working on form tired of aching lower back, figure it's a form issue
    bar x 10?
    95 x 10-12 x 4


    bb ohp
    80 x 8
    70 x 10
    60 x 12
    50 x 11, 50 x 3


    leg press
    I got 'stuck' with the heavy one today ... wonder what that sled weights by itself
    180 x 12 x 3


    superset
    hyperextension & parallel bar straight leg raises
    bw x 10 x 3 each exercise


    superset
    ab circuit / glute bridges / push ups x 2 sets (skipped 3rd)

    ab circuit: 16-20 leg raises, 20 crunches, 20-25 Oblique Crunches (both sides), 15 ab tucks hands up,
    10-15 sec iron cross x 5 w/ 3-5 sec recovery, 20 rev ab tucks (heel lifts / whatever they are called)

    glute bridges: bw x 25 reps

    push ups: 20 reps (1st set narrow, 2nd regular)


    Looking back at my post's seems lately my rep count is all over the place, 12-14-16-18 plan or not old habits die hard.
    When I get to the gym I keep thinking I able to do more in that 1st set based on the previous weeks log
    only to find that's not the case. Fluctuating energy levels and all that ... yea perfectly normal.

    Hope to recover enough for a decent boxing session tonight
    I will post today's macros with that journal entry.
    Last edited by beatha; 11-18-2011 at 11:20 AM. Reason: spelling, disclaimer, etc
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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  18. #18
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    *edited

    Rant gone . . . talked to my obi-wan about the post that pissed me off and I feel better now so no need share it here any longer
    Last edited by beatha; 11-19-2011 at 02:23 PM. Reason: venting removed
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

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    I can & I will beatha's Avatar
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    11/18 friday PM
    boxing (just under 1 hr)
    warmup
    ~30 min bag/mitt work
    300 crunches, 50 pushups and a bit of stretching for about another 15 min

    11/19 sat

    weight in 170.4 **loss of 3 lbs ** today's was within .2 lb with last weekends spot check so guess legit declining trend . . . need 2 or more different day's reading to count in my book


    Saturday's workout theme "10 reps"

    hrm: 1 hr 22 min, avg hr 137, max hr 169, 609 cals

    10 min cycling

    db bench press
    25's x 8+
    55's x 10
    55's x 8
    50's x 10
    50's x 9
    45's x 6+ lost count


    pullups wg
    -20 x 5
    -30 x 5


    alternating sets of calves and rows
    donkey calf machine
    120x15-17x3


    seated cable row
    135 x 10
    135 x 6, 120 x 4
    120 x 10 x *2


    pullup ng (kinda close palms facing)
    unassisted x 2
    -20 x 3
    -30 x 5

    ez bar curls
    60 x 10 x 2
    55 x 10 x 2


    rear delt fly machine
    70 x 9-10 x 2
    60 x 10 x 2


    pullup cg
    unassisted x 2
    -20 x 3
    -20 x 2
    -30 x 3


    db raises (alternating side & front)
    10 x 10 x 4
    7.5 x 10 x 2


    seated curls alternating (reps inc both arms)
    25's x 20 - hammer
    22.5's x 20 - hammer
    20's x 4 - hammer then switched to regular for next 16 reps


    standing db curls (together)
    25's x 6, 22.5's x 3, 17.5 's x 3 (lagging left arm only last 3)
    Last edited by beatha; 11-19-2011 at 02:30 PM. Reason: spelling, remove *, layout, etc
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

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  20. #20
    I can & I will beatha's Avatar
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    OK, so this is the start of the 'last' week of my supposed high rep 8 week cycle, in honesty let's call it 6 weeks cycle, cause I had quite a few sessions where I've dropped the rep range to suit how I felt that day.
    Observations: my strength has gone down as expected since I did very few heavy sets, but my muscular endurance has increased - part of the plan, that helped cardio conditioning in boxing/kickboxing
    and IF I've regained some of the lost "speed" I've no real way to judge that other than saying I "feeling less sluggish" . . . I"ll call that short term goal met . . . still working on overall weight loss thru consistently staying below maintenance ever so slightly ... the long slow way that leaves room for my daily indulgences


    11/21 Monday
    warmup cycling 10 minutes
    boxing 45 minutes

    127p / 55f / 136 c /1794-1800 cals


    11/22 Tuesday
    lifting, total time 1 hr 10 min

    warmup elliptical 10 min

    1-1.25 min rest between sets, usually less, a watched clock don't tick it drags

    bb bench
    65x12+
    135x10
    135x6, 135x2
    135x6
    115x10
    115x8
    115x7


    (assisted) pullup wg x 12 reps
    -20x4, -30x4, -40x4


    hammer strength iso-row machine
    120 (total lbs) x 10 x 5
    1st 3 sets narrow grip, last 2 sets wide(er) grip


    (assisted) pullup ng x 12 reps
    unassisted x 2, -20 x 5, -30 x 5


    db flys
    27.5 x 10 x 3


    db shrugs
    17.5 x 15
    30 x 12
    50 x 10 x 3

    (assisted) pullup cg x 12 reps
    unassisted x 3, -20 x 5, -30 x 4


    dips
    bw x 10 x 3
    short break 3rd set after rep 8 probably shouldn't have done last 2 being tired form sucked, went too far down then powering out of it,
    today the left shoulder has sore burning sensation behind scapula 10:1 I've aggravated my favorite old nagging injury


    elliptical 10 min
    on the toes, calves screaming afterwards


    macros
    104 p / 44 f / 112 c / 1491 cals
    forgot my a protein drink after the hb eggs & pbj dinner
    surprise surprise I woke up starving today to the point of feeling ill

    - ok breaks up back to work
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

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    I can & I will beatha's Avatar
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    Happy Thanksgiving!!!

    11/24 Thursday

    Not counting food today but tired to limit the bad, after tasting our (her) cooking I had 2 other gatherings to attend and I was good at the first just a taste. At small family gathering when desert time came only had a wedge of grandma's sweet potato pie and pecan pie made from scratch crust and all . . . butter, sugar, more butter and sugar . . . so tomorrow absolutely cardio day


    8 min cycling

    bb squats
    95 x 14 x 2
    115 x 12 x 2
    135 x 10
    155 x 10
    175 x 8 x 2

    bb step ups
    70 x 20 x 3
    + 3 ohp to get it off my shoulders
    for the most part step ups feel like cardio
    not feeling it in my legs at all perhaps doing it too light

    rdl
    115 x 10 x 4

    alternating sets (same sled, wt plates only)
    leg press
    180 x 12
    270 x 12
    360 x 10
    270 x 10
    180 x 12
    270 x 10

    calf press
    180 x 12-15
    270 x 12-15
    No reps at 360
    270 x 12-15
    180 x 12-15


    ab circuit + 12~ push ups x repeat twice
    -------------------------
    15-25 reps per exercise (not keeping good count)
    Swiss ball crunches
    reg crunches (legs up 45 deg)
    lying leg raises (about 1/2 with Swiss ball between feet)
    oblique crunches
    bent knee hip raises (3 center, 3 right, 3 center, 3 left, 3 center, 3 right, ...)
    Last edited by beatha; 11-24-2011 at 08:31 PM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    just another workout

    11/25 Friday

    boxing gym

    duration 1hr 6min, avg hr 155, max hr 187, 562 cals

    13 min elliptical
    12 min bit of stretching & round of push ups + db push press (1+1, 2+2 .. up to 10 then back down)
    22.5 min heavy bag combos/drills
    6.5 min ab exercises
    12 min elliptical

    -------

    tomorrows lifting day, upper body, shoulder started ache toward the end of today's drills so I'm hoping for a decent workout pretty much know I'll be skipping shoulder specific exercises since I toasted them today. Surprisingly no dom's yet from yesterday's leg day, I'd never tried squatting 175 lbs before so I guess that's a PR.

    Is something a PR if you've never bothered trying it before? Or is that reserved for max rep tests?

    Ok, not much more to say, off to practice my cod3 fps skills until it make me ill enough to stop
    Last edited by beatha; 11-25-2011 at 10:37 AM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    I can & I will beatha's Avatar
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    11/26 sat

    1 hr 11 min
    avg hr 155, max 165, 562 cals

    warmup 10 min cycling

    db bench press
    25's x 12+
    45's x 12+
    55's x 10
    60's x 7
    50's x 10
    55's x 7

    ez bar curls
    65 x 10
    65 x 6, 60 x4
    55 x 8, 50 x 2
    55 x 10

    ez bar 21's
    50
    45
    40
    35 (silly set)

    tricep cable pushdowns
    rope
    50 x 12+
    60 x 10
    70 x 10

    v-bar
    70 x 10
    80 x 10
    90 x 10

    skullcrushers
    35 x 10+
    40 x 10
    45 x 7

    have an idea of my current limits using last week to push myself with the extra cal i had more energy to expend ... pain was an excelant teacher made myself stop thus 7 rep sets when i wanted an even 10 cause it looks better in the log ... my obi-wan keeps telling me its time to get over the counting and learn to work more by feel ... thinking thats gonna be another long term goal
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    I can & I will beatha's Avatar
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    No planned workouts this week . . . going with whatever while trying to not overwork shoulder/back . . . and maybe one last boxing session at my current gym as cancelled membership expires on the 31st theoretically . . . others long term'ers who jumped ship prior to me have had a few problems with an extra month being charged. In any case if they charge me I'll be back there over the weekend and until the new year . . . otherwise after a week off, missing the feeling of hitting something hard after a stressful day at work and/or really sucky commute . . . I'll be more than ready to run around town and find a new place to train . . . a place where fighting not just fitness is the focus. I'll never bother to bore any of one kind enough to someday read my journal with details of those sessions as this is a bodybuilding site. I'll just bore you with my lifting session details, hrm reading and macros on for the days I keep track.


    11/28 Monday

    Rest day . . . macros up till midnight - 134 p / 39 f / 103 c / 1600ish cals . . . between 11pm and midnight I lay in bed trying to make myself ignore growling stomach . . . gave up shortly before 1 am and had a few bits of left over turkey breast just so I could go back to sleep . . . those cals I'm putting in Tuesday's numbers cause officially it was today.


    11/29 Tuesday

    1 hour 40 min; avg hr 146, max hr 181, 834 cals (15 min of that includes the ride home since I forgot to hit stop)

    elliptical 10 minutes


    bb bench press
    bar x 12+
    95 x 12+
    115 x 10
    135 x 10
    145 x 6
    145 x 5
    135 x 8

    donkey calf raises
    120 x 15-20 x 3


    alternating sets
    pullup ng (10 reps sets)
    unassisted x 5, -20 x 5
    unassisted x 3, -20 x 4, -30 x 3
    unassisted x 3, -20 x 3, -30 x 2, -50 x 2

    seated cable row
    135 x 10
    120 x 6, 105 x 4
    no 3rd set someone decided to do db curls not actually use the machine when I had my back turned and he did not look the least friendly so I move on



    db flys
    30's x 10-12 x 4 sets

    machine row
    45 x 12
    60 x 12
    75 x 12
    90 x 10 (wide grip)
    105 x 10 (wide grip)



    alternating sets
    deads
    80 x 10-12 x 4

    1 leg calf raises
    bw x 20 per leg x 4

    elliptical 10 minutes

    at end of the workout for some dumb reason jumped on the scale . . . noted a fraction of a pound increase I'm thinking is water weight / retention after the holiday

    as of this post macros: 199 p / 31 f/ 123 c / 1800 cals
    a 3rd of that 199grams is whey protein as I failed to take enough food to work but I did have plenty of that to chase with coffee.
    Last edited by beatha; 11-30-2011 at 05:50 AM. Reason: corrected workout log
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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    I can & I will beatha's Avatar
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    12/1 Friday

    today was legs/abs, felt great, nothing like squats to get my heart racing, I got no where near PR range . . . a few times I had the urge to load up the wt but I controlled myself . . . ego checked

    I'm trying to learn to work by feel firstly by getting over the idea of "gotta do X number of reps"; talk to myself a bit a the start of every set saying just go for till it feels like work then do two more . . . with the caveat that if a 10's easy bump the weight the next set


    1hr 24 min / avg hr 149 / max hr 180 / 724 cals


    warmup 10 min cycling

    bb squats
    95 x 16 x 2
    135 x 10+
    155 x 8
    155 x 10
    155 x 7 (bar too low felt it slipping on that last few reps sore shoulder thanking me for that now)
    155 x 10
    135 x 8 +

    after reading a few threads and watching some vid's decided to switch to low bar position, with the thumb over the bar grip
    def. improvement felt way better to not crush my traps, my neck/wrists/thumbs like that I'd not put them under unnecessary strain my perception was that this bar position made it easier for me to keep good form "easier"


    alternating db lunges
    30's x 10 x 2
    25's x 12 x 2
    20's x 14


    [ialternating sets[/i]
    hyper ext
    bw x 12 x 4

    parallel bar leg raises
    12 reps x 4 sets



    ab circuit + glute bridges x 2 sets
    6 exercises x 20+ Reps - each circuit about 4 min


    elliptical 15 min (fartleks)
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

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  26. #26
    Starting over! lexagon's Avatar
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    Originally Posted by beatha View Post
    My prayer for the week . . "Oh princess sparkle pony please save us from the shrieking hoard disguised as young women in the gym .... thanks"
    Decided to do some journal surfing and happened to fall into yours. First of all, the above quote had me cracking up! Your training looks really good (from what I can tell).

    That and I haven't often seen many people the same height as me that aren't supermodel skinny. I'm still overweight, but seeing what you can do at 25lbs lower than me is great! Keep up the great work!
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    I can & I will beatha's Avatar
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    Originally Posted by lexagon View Post

    Decided to do some journal surfing and happened to fall into yours. First of all, the above quote had me cracking up! Your training looks really good (from what I can tell).

    That and I haven't often seen many people the same height as me that aren't supermodel skinny. I'm still overweight, but seeing what you can do at 25lbs lower than me is great! Keep up the great work!

    Hi, I'm glad you surfed long enough to find my journal. I was making a bet with myself that I'd have 2 pages or more before someone other than me posted. (Mentally doing a happy dance that someone else is reading it)


    the quote you liked well it was the nicest thing I could think to say about the 8 to 12 (a horde) cheerleaders/dance group girls who were gathered in one corner of the gym waiting for the aerobics room to clear . . . for the 10 minutes I was on the elliptical they made my ears bleed, had my headphones maxed out yet I could still hear em . . . the giggling, excessive use of the word "like" and the shrieking . . . dear god the high pitch noises . . . sounds that 3 yr old girls love to make and for them it's cute for 'adult' women not so much . . . I'd swear they were loud on purpose so the rest of the people in the gym would look at them

    . . . several Tuesday's after this episode I ran into a subset of this group in the locker room actually practicing their routine . . . soon as I rounded the corner into the locker area 6-7 skinny legs came flying at me . . . spun on my toes walked right back out muttering 'pleasantly' under my breath . . . after a bit of pacing outside the locker room I went back in, blinders on, grabbed my things and left without changing


    my workouts are pretty much a 3 day version of WSSB but in the rep-range I favor for strength training and am comfortable with since that's what I've done since high school. it's only recently I've allowed myself to do 6 reps and under sets which I'll admit means I'm lifting more than I ever thought I would want to

    Yeah you're only weight a bit more than me, just keep lifting you'll surprise yourself with how much you can do . . . I recall reading your journal . . . just keep it up . . . it's all about consistency.

    "Some say" (say that with a British accent, sounds better) the bigger you are the easier it is for lifting heavier which may be true but I don't see any women at my gym regardless of size doing that. Perhaps they do so at early hours of the morning or at late at night. Anyway as I read others journals I find my goals are a bit different than most's . . . I feel the need to point out that . . . not all short women "need" (or want) to be size 4 and under 125#'s (I picked those number out of thin air, I've idea if that combo is even possible) . . . I'm 5'2 and a solid170# which I'm not ashamed of . . . skinny is not my aim . . . lean(er) is, but don't want to be an ihop . . . hell if I weighted 200# and was still the same size I'm now I would not give a damn so long as it was not fluffy fatness

    I'm only trying to lose weight so I don't have to fight any 6'0 amazon woman with a serious reach advantages just because we are in the same weight class

    Oh I'll admit to some vanity as I'd like to look good fighting in a sports bra and shorts by getting rid of additional body fat . . . I don't need a 6 pack I buy those at circle K . . . I do want my opponent to be like "(s)he was all beefy, all flexed up and s**t . The motherf**ker had a taste for blood and (s)he just pummeled my ass " . . . one of many favorite quotes

    David Sedaris - You Can't Kill The Rooster - I took the liberty of altering the pronoun

    if you have a few minutes to spare watch it . . . we love it rolf even after hearing it for the 100th time . . . WARNING some people may take offense at the language so be forewarned and NSFW unless you have headphones


    http://www.youtube.com/watch?v=iJPCHSUkruo
    Last edited by beatha; 12-04-2011 at 10:34 AM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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  28. #28
    I can & I will beatha's Avatar
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    Thumbs up loven morning workouts in a virtually empty gym

    12/4 Sunday

    just a good solid workout nothing too outside the ordinary

    tried to work the wide grip exercises for the back as that's where I'm weakest

    there were so few people after benching did alternating sets basically throughout . . . it as nice to not have to keep track of who was using to avoid Bogart-ing , the switching between stations were my 20 -30 sec rest breaks



    1 hr 29 min; avg hr 139; max hr 177; 704 cals


    warmup 10 min cycling

    db bench press
    30's x 18
    40's x 12
    50's x 10
    60's x 5 additional reps not gonna happen, shorted myself on the rest break after the warmup sets
    60's x 8 x 2
    55's x 8 dropped didn't feel like another set of 60's was gonna net more than 5 reps as 7 & 8 were a challenge

    alternating sets
    pull up training . . .
    scapula contractions bw x 8-10 reps x 4 sets
    also did a few full pull ups just cause through that was not the goal of trying this exercise
    not even sure I'm doing it correctly; feels weird to only pull yourself up only an inch but if it helps me eventually do wide grip pull ups I'll keep practicing


    lat pull downs (wide grip)
    90 x 16
    105 x 10
    120 x 8
    120 x 8
    105 x 8
    -----------

    alternating sets
    bb ohp
    80 x 10
    80 x 9
    80 x 8
    80 x 6

    inverted rows
    bw x 8-10 x 4

    ----------

    alternating sets

    shrugs
    55's x 10 x 4

    cable curl - straight bar
    50 x 12
    60 x 12
    70 x 10
    80 x 10

    tri cable pressdowns - rope
    50 x 12
    60 x 12
    70 x 10
    80 x 10

    ----------

    elliptical 18 min (fartleks, includes 3 min cool down)
    Last edited by beatha; 12-04-2011 at 10:37 AM.
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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  29. #29
    Starting over! lexagon's Avatar
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    Oh I completely understand the cheerleader thing. How irritating! The boys aren't much better though honestly. They just kinda hang around the racks, bs with each other and literally throw weights around. 2 reps here 2 there. And I bet 1/2 of them don't wash their gym stuff on a regular basis. I wouldn't mind so much if I didn't go to a tiny gym.

    I'm definitely not one that thinks that just becuase you are short you have to be stick thin! @ my lightest (in HS) I was about 135, but that was mostly muscle and I looked healthy (although look @ pics now I looked very thin). I hung out at about 155-165 last summer and I was happy with that. I felt better about myself but not so stressed out that I had to be watching ever little thing that I did. I'd be happy now as long as I feel good about myself and the way I look. I'm not really so stressed about the weight because that doesn't tell you much honestly. I just want to make sure that my BF is back in a healthy range and I'm good to go

    LOL yeah being 5'2 and having to fight 6'0 would suck! Other than the fact that you'd have a lower center of gravity.

    I only know of 2 maybe 3 other girls that I see in the gym actually lifting. The rest just grab a little dumbbell here and there or they are in the zumba/spin classes. I don't mind though. It's not like the guys are rude or anything, we pretty much stay out of each others way and that works great!

    I'll have to watch that video tonight, I meant to do it this weekend, but I forgot. Things get busy so fast...sheesh! I'm doing the best that I can and if I have to miss a workout day I just double up the next (depending on what day it is), but I always make it up.

    Keep up the great work!
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  30. #30
    I can & I will beatha's Avatar
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    I've decided what my game plan is for the next 5-6 weeks and that's just plain old preparation for snowboarding season
    and our soon to be epic trip to salt lake, it's been 5 seasons since the last week long vacay there,
    and I really have missed the big fat fluffy flakes that make up my other love . . . powder baby thought it was poetic that
    it will be the week of MLK day . . . I have a dream . . . so glad my partner introduced me to the sport, never knew what I was missing

    anyway basically figure I'll need to put in a 2nd leg day, so lifting 4 out of 8-9 days, and since I'm looking for another place to train
    and have no regular cardio intensive workouts schedule (yet) I'll have the energy for it

    ------

    12/6 Tuesday

    workout was good not too long but def got my heart thumping

    1hr 14 min; avg hr 162; max hr 184; 738 cals

    warmup cycling 10 min

    leg press
    180 x 12 x 2 (*2nd narrow foot placement)
    270 x 10 x 2 (*)
    360 x 8 x 2
    270 x 8
    180 x 10 x 2


    leg curl
    45 x 10
    55 x 10
    65 x 10
    55 x 10
    45 x 10
    yeah I know those number are low but like my back with deads, shoulders with db work, I don't push my hamstrings hard, too much injury potential


    donkey calf raises
    130 x 10
    120 x 10
    105 x 10-12 x 3
    last few reps of every set pretty much induced feet cramping


    alternating set
    hyper-extension bw x 12 x 4
    parallel bar leg raises 12 x 4


    holding wall squats
    30 - 50 sec interval x 6 times


    elliptical 15 min

    next leg day plan to add some 1 leg exercise and hit the calves as best I can
    cause they are what I find get tired and sore quickest in any sport I've ever done
    "It does not have to be a perfect workout; just be consistent" - my obi-wan

    "I may be fat, Miss, but in the morning I will be working out and you will still be ugly" Churchill w/obi-wan mod


    Meet Best *** The Moving Goal Line
    SQ 319.67 (June 2014) *** 331 (150 kg)
    BP 193 (Jun 2013) *** 198 (90 kg)
    DL 391 (May 2014) *** 408 (185 kg)
    Tot 887 (Nov 2013 & June 2014) *** 937 (425 kg)
    Wilks 408.09 (June 2014)

    "Stay humble" - *itch that lifts > me
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