(JAL) Just Another Log.........

[bmccurdy]

I figure its time for me to start putting up a log, I've been doing things consistently (consistently bad most of the time) for a little over a year but maybe if I write it out I'll recognize my mistakes more often.

So I guess a little bit of back story is in order:

Growing up I was never athletic, I avoided playing sports because quite frankly I was horrible at them, but thanks to a high metabolism I ate what I wanted and never gained an ounce. I started smoking when I was 14 and eventually quit for good when I was 30. When I turned 20 I got a desk job and with a diet that consisted of nothing but fast food crap and drinking many sodas my weight shot up 20lbs.

By time I turned 30 my weight was up to 250lbs, and I was so out of shape I couldn't walk across the office without getting winded, so I made the final decision to quit smoking. At age 31 I quit adding salt to my food, Hypertension runs in the family .At age 32 my son was born, hypertension was in full effect, and my resting heart rate was over 100bpm, I figured if I didn't change something I wouldn't see him grow up, so I bought a treadmill and started walking daily.

My walking started at a rough 5 minutes at a 14:00 mm pace (told ya I was out of shape); slowly I added incline and kept pushing further and further until i could walk for 1 hour. At that point I started running, discovered I actually enjoyed running. The more I ran the more the weight dropped off, although I never paid any attention to my diet other than switching from regular soda to diet soda. Over the years I've run several races from 5k to 15k, trained for a marathon and had my long run up to 22 miles before getting tendinitis in my Achilles. If you've never injured your achilles tendon, its a verrrryyyyy slow healer, so without watching what I ate and not being able to run for more than a mile or two at a time my weight went back up to 220lbs.

December 2011, I realized I never paid attention to my upper body my entire life and decided it was time to get the body I wished I had in my 20s. Since 12/11 I've tried a couple different workouts, consistently hitting the gym and slowly working out my diet. I won't bore you with those details, but this leads us up to today...

[bmccurdy]

Today is Cardio day

4:30am - 1 cup of steel cut oats with sweetener and ground cinnamon.
1200mg fish oil
5000IU D3
Multi-Vitamin
3.2g Beta-Alanine (running out, need to get more)

5:00am - 30 min treadmill run: Incline 2.0
ab crunch machine 4x20
Intraworkout: BCAAs

7:30am - Whey protein shake (40g protein)

10:30am - 2 whole eggs, 2 egg beaters, and 2 turkey sausage links.

1:00pm - Tunafish sammich (1 can of tuna in water, drained; 1 tbsp. dill pickle relish; 1 tbsp. ***e plain greek yogurt, 1/2 tbsp. light mayo) on wheat bread.
3/4oz low fat pretzel sticks


I'll have to post the rest of my day later..I'd rather post what I actually did rather than what I planned. I got called home from work early today, my son was sick at school. Apparently there is some sort of stomach bug going around the school

[bmccurdy]

Had a good workout today, legs are feeling it. Since I've been out from eye surgery for a few weeks now I decided to just start with my last weights and see how I do.

Note: All my weights I list are plates only and in pounds, I don't bother trying to figure out how much a bar or the sled on the leg press weighs.

4:30am Pre-WO

Steel cut oats
1200mg fish oil
5000IU D3
Multi-Vitamin
3.2g Beta-Alanine
Creatine monohydrate 5g


5:00am Leg Day

- Leg Press 230x12, 320x10, 410x8, 560x6 (Next week I think I can go for 580)
- BB Squat 130x10, 150x8, 180x6
- DB Lunges: 20x10, 20x10, 20x10
- Leg extension: 90x10, 110x10, 120x8, 135x6
- Seated Calf Raise: 100x12, 150x10, 170x8, 210x6
- Standing Calf Raise: 215x12, 235x10, 275x8, 295x6

BCAAs as Intra-WO


7:30 Whey shake (40g protein)

coffee

coffee

coffee

coffee..yum!


10:30 Breakfast

more coffee
4 egg whites
2 links tukey sausage


1:00pm Lunch

Beef stuffed cabbage rolls (this is actually a WW recipe that is quite good)
4oz Plain greek yogurt with ground cinnamon and artificial sweetener (why didn't I think of this earlier..mmmmm)


4:00pm Snack

Protein bar

So we are planning to go out for dinner for one of my wife's friends birthday...dunno the place but I'll have to see how healthy i can eat wherever it is.

[bmccurdy]

well today ends my 22.5 year career with the same company. Time to stay positive and work harder for the things I really want in life.

Back and Bicep day:

- Wide-grip Lat Pulldown: 90x12, 105x10, 110x8, 120x6

- Seated cable low row: 80x12, 90x10, 105x8, 135x6

- BB Bent over row: 90x12, 100x10, 110x8, 120x6

- Hyper extensions: someone took the f'n cushions off the machine = didn't do

- BB Curl: 40x12, 50x10, 60x8, 65x7 (Need to go heavier next time, I shouldn't be able to go past 6 reps on my last set)

- DB Alternate curl: 25x10, 30x5, 30x4

- DB Concentration curls: 20x10, 25x8, 25x10 ( need to go heavier on my last set)

I'm not even going to list nutrition for the day, I'm sure I'll be eating bar food and getting fitshased later

[bmccurdy]

Forgot to put in yesterday's workout:


Shoulders and Hamstrings

- DB Shoulder Press: 20x12, 25x10, 30x8, 30x6 (tried to go for 35s but my left shoulder just wasn't having it, I know I can do the weight just couldn't get it into position)

- DB Raise: 30x12, 35x10, 40x8, 45x6

- BB Upright row: 40x12, 60x10, 80x6

- DB Rear Delt Row: 30x12, 40x10, 45x8

- DB Shoulder shrug: 55x12, 70x10, 80x8

- BB Shrug: 100x12, 120x10, 150x8

- Seated Leg curl: 135x12, 150x10, 165x8, 195x4

[bmccurdy]

Chest/Tris Day:

- BB Incline Bench Press: 70x12, 80x10, 110x8, 130x3

- DB Bench Press: 30x12, 40x10, 50x5, 50x4

- DB Incline Fly: 20x10, 25x8, 30x6

- Cable Cross Over: 40x12, 50x8, 60x5

- Tricep Rope Pushdown: 70x12, 80x10, 100x8, 120x6

- DB Standing Tricep Extension: 30x10, 40x8, 50x6

- Assisted Dips: 150x10, 180x6, 210x7 (Last set is unassisted)

- Pushups: 1x10

- 30 min Treadmill run (Incline 2.0)


Signed up for the BB.com Summer Shred contest, maybe it'll help keep me motivated on the days I'm not feeling it.

[bmccurdy]

Calves, Quads, and glutes:

- 30 min treadmill walk

- Leg Press: 230x12, 320x10, 460x8, 580x6

- BB Squat: 130x10, 150x8, 200x6

- DB Lunges 20x10 for 2 sets.

On my third set of lunges I felt a 'pop' at the top of my quad, so I immediately sat down on the bench next to me to assess any damage. There was no swelling, pain, or discolor so after a min. I got up and slowly walked on it a bit. Doesn't hurt, but there is a bit of pressure at the top of the quad so I decided to call it quits for the day and see how I feel after a day or two. Hopefully it is nothing and I'll be back at it again soon.

[bmccurdy]

Decided to stop playing it safe on the weights and really see what I could do...


Chest/Tris Day:

- BB Incline Bench Press: 470x12, 580x10, 610x8, 730x3

- DB Bench Press: 430x12, 540x10, 650x5, 750x4

- DB Incline Fly: 420x10, 525x8, 630x6

- Cable Cross Over: 440x12, 550x8, 660x5

- Tricep Rope Pushdown: 470x12, 580x10, 600x8, 720x6

- DB Standing Tricep Extension: 430x10, 540x8, 650x6

- Bodyweight Dips: 3x100

- Pushups: 1x100















































Happy April Fools Day!



Chest/Tris Day:

- BB Incline Bench Press: 70x12, 80x10, 110x8, 130x4

- DB Bench Press: 30x12, 40x10, 50x6, 50x5

- DB Incline Fly: 20x10, 25x8, 35x6

- Cable Cross Over: 40x12, 50x8, 60x5

- Tricep Rope Pushdown: 70x12, 80x10, 110x8, 125x5

- DB Standing Tricep Extension: 30x10, 40x8, 50x6

- Body weight Dips: 3x10

- Pushups: 1x10