jmurphy2029 Workout Journal

**jmurphy2029** · 11-12-2013, 10:19 AM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program: BT Body (Resistance Training with 5 hours LIIT Cardio @ 60 MHR/WK)

I actually started this journey at age 46 on Sept 4th, 2012 at the weight of 235 plus pounds and 33% body fat. After busting my butt for 10 months I had dropped 70 plus pounds and then weighed 164 pounds and had 12% body fat. By dropping the weight that quickly I had also lost some muscle mass. So mid June 2013 I began a program that was geared to adding back the muscle I had lost. I am now 47 years of age and weigh 173 pounds with 10.4% body fat. The goal is to hit 8% Body fat with a weight of 175 to 180 pounds.

I eat very clean and work out consistently as I am very determined to hit the target I have set for this Jan 2014.

Below is the 1st work out entered in the journal but not my 1st work out.

Monday Nov 11

Morning: BT Chest

see it here: http://my.bodybuilding.com/workouts/...f25d97f98087c4

Evening: BT LIIT Cardio

see it here: http://my.bodybuilding.com/workouts/...f25d97f980d8c8

Nutrition:

Calories Consumed: 2773

Macros;

Carbs: 217g
Fat: 66g
Protein: 337g

Sodium: 3039mg
Sugar:28g

**jmurphy2029** · 11-13-2013, 12:04 PM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Tuesday Nov 12 BT Back

Had a great morning work out. Pushed my self hard where I could and felt good. Evening LIIT Cardio went well too.

Morning: BT Back

See it here: http://my.bodybuilding.com/workouts/...f27b13e1d737e0

Evening: BT LIIT Cardio;

See it here: http://my.bodybuilding.com/workouts/...f265ec507291a4

Nutrition:

Calories Consumed : 2737

Macros
Carbs: 194g
Fat: 56g
Protein: 360g

Sodium: 3950mg
Sugar: 43g

**jmurphy2029** · 11-14-2013, 10:40 AM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Weds Nov 13 BT Legs

Legs felt really good this morning. Pushed through some good sets and made solid progress!

Morning: BT Legs

See it here: http://my.bodybuilding.com/workouts/...f2c229a3fac5f2

Nutrition:

Calories Consumed : 2705

Macros
Carbs: 181g
Fat: 71g
Protein: 316g

Sodium: 3090mg
Sugar: 29g

**jmurphy2029** · 11-15-2013, 01:51 PM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Weds Nov 14 BT Shoulders

Worked the shoulders good this AM. Left shoulder did well (It acts up from time to time). Pushed some decent weight (for me) and finished satisfied that I had left everything on the gym room floor!

Morning: BT Shoulders

See it here: http://my.bodybuilding.com/workouts/...f2c229a3fb18d9

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f24c647aecb7a6

Nutrition:

Calories Consumed : 2445

Macros
Carbs: 178g
Fat: 57g
Protein: 314g

Sodium: 3213mg
Sugar: 28g

**jmurphy2029** · 11-16-2013, 05:37 PM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Friday Nov 15; BT ARMS

Morning: BT ARMS

See it here: http://my.bodybuilding.com/workouts/...f27b13e1d830f3

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f2b84fb9dbc127

Nutrition:

Calories Consumed : 3136

Macros
Carbs: 193g
Fat: 89g
Protein: 363g

Sodium: 3593mg
Sugar: 41g

**jmurphy2029** · 11-18-2013, 08:26 AM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Saturday Nov 16; BT Compounds

This is a very fun workout that I combine Squats, Deadlifts, Clean & Press and Bench Press with a little extra thrown in!

PR: 200lbs on Bench Press 1 Rep

Morning: BT Compounds

See it here: http://my.bodybuilding.com/workouts/...f21462c1b6d81d

Nutrition:

Calories Consumed : 3189

Macros
Carbs: 218g
Fat: 121g
Protein: 347g

Sodium: 4806mg
Sugar: 65g

**jmurphy2029** · 11-18-2013, 08:34 AM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Sunday Nov 17; BT Cardio

Not an exciting workout consisting of LIIT cardio for 45 mins on Treadmill and 20 mins on Spinner bike. Both at 60% Max heart rate.

Morning: BT Cardio

See it here: http://my.bodybuilding.com/workouts/...f25d97f9827e63

Nutrition:

Calories Consumed : 2829

Macros
Carbs: 214g
Fat: 86g
Protein: 322g

Sodium: 3120mg
Sugar: 55g

**jmurphy2029** · 11-20-2013, 01:20 PM

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Monday Nov 18; BT Chest 2

Morning: BT CHEST 2

Really solid workout using the new program? Pushed it good... and it pushed back!

See it here: http://my.bodybuilding.com/workouts/...f2b84fb9dc5335

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f21462c1b7b9a7

Nutrition:

Calories Consumed : 3007

Macros
Carbs: 215g
Fat: 103g
Protein: 324g

Sodium: 3843mg
Sugar: 38g

**jmurphy2029** · 11-20-2013, 01:25 PM

Tues Nov 19; BT BACK 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Tues Nov 19; BT BACK 2

Morning: BT BACK 2

My back is an area I think I need work on! BT CHEST 2 pushed and used muscles I never used before! Great workout!

See it here: http://my.bodybuilding.com/workouts/...f29abe172e969b

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f21ac03e97edfb

Nutrition:

Calories Consumed : 2768

Macros
Carbs: 223g
Fat: 71g
Protein: 326g

Sodium: 3281mg
Sugar: 49g

**jmurphy2029** · 11-21-2013, 10:27 AM

Weds Nov 20; BT Legs

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Weds Nov 20; BT Legs

Morning: BT Legs

I enjoy working legs. Not sure why? This was good solid work out again this AM.

See it here: http://my.bodybuilding.com/workouts/...f229403664ea8f

Nutrition:

Calories Consumed : 3148

Macros
Carbs: 219g
Fat: 90g
Protein: 383g

Sodium: 4186mg
Sugar: 63g

**jmurphy2029** · 11-22-2013, 08:44 AM

Thurday Nov 21; BT SHOULDERS 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Thursday Nov 21; BT SHOULDERS 2

Morning: BT SHOULDERS 2

COMMENTS: This was a brutal and challenging workout! Really pushed me hard! I loved it!

See it here: http://my.bodybuilding.com/workouts/...f28e904da209a8

Nutrition:

Calories Consumed : 3020

Macros
Carbs: 241g
Fat: 70g
Protein: 366g

Sodium: 3523mg
Sugar: 63g

**jmurphy2029** · 11-25-2013, 01:41 PM

Friday Nov 22; BT ARMS 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Friday Nov 22; BT ARMS 2

This was a brutal workout! Really beat me up! Love it!

Morning: BT ARMS

See it here: http://my.bodybuilding.com/workouts/...f229403665835a

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f28e904da28157

Nutrition:

Calories Consumed : 2844

Macros
Carbs: 214g
Fat: 70g
Protein: 339g

Sodium: 2576mg
Sugar: 35g

**jmurphy2029** · 11-25-2013, 01:47 PM

Saturday Nov 24; BT Compounds

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Saturday Nov 24; BT Compounds

This is a very fun workout that I combine Squats, Deadlifts, Clean & Press and Bench Press with a little extra thrown in!

PR: 205lbs on Bench Press 2 sets @ 1 Rep ea.
PR: 225lbs on Deadlift 1 set @ 6 reps

Morning: BT Compounds

See it here: http://my.bodybuilding.com/workouts/...f26072210a5aac

Nutrition:

Calories Consumed : 3325

Macros
Carbs: 198g
Fat: 106g
Protein: 398g

Sodium: 4051mg
Sugar: 62g

**jmurphy2029** · 11-25-2013, 01:50 PM

Sunday Nov 24; BT Cardio

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Sunday Nov 24; BT Cardio

Not an exciting workout consisting of LIIT cardio for 45 mins on Treadmill and 20 mins on Spinner bike. Both at 60% Max heart rate.

Morning: BT Cardio

See it here: http://my.bodybuilding.com/workouts/...f2b1e3edd759ba

Nutrition:

Calories Consumed : 2729

Macros
Carbs: 214g
Fat: 77g
Protein: 287g

Sodium: 3371mg
Sugar: 59g

**jmurphy2029** · 11-26-2013, 01:01 PM

Monday Nov 25; BT CHEST 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Monday Nov 25; BT CHEST 2

Morning: BT CHEST 2

Great Work out! I am starting to really see the results of the BT program!

See it here: http://my.bodybuilding.com/workouts/...f2addcb822b5b3

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f2addcb822fc61

Nutrition:

Calories Consumed : 3228

Macros
Carbs: 223g
Fat: 106g
Protein: 366g

Sodium: 3390mg
Sugar: 61g

**jmurphy2029** · 11-27-2013, 06:32 AM

Tues Nov 26; BT BACK 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Tues Nov 26; BT BACK 2

Morning: BT BACK 2

BT Back2 is the most physically and mentally challenging workouts I have ever done. Body and Mind are both stronger now because of it!

See it here: http://my.bodybuilding.com/workouts/...f28e904da37f30

Evening Cardio: LIIT Cardio

See it here: http://my.bodybuilding.com/workouts/...f21ac03e99f333

Nutrition:

Calories Consumed : 3079

Macros
Carbs: 216g
Fat: 84g
Protein: 340g

Sodium: 2826mg
Sugar: 48g

**tomnationwide** · 11-27-2013, 11:43 AM

I have a journal here as well. Look at the total volume of your workout and mine. We are doing about the same loads even though I lift a lot more overall weight. I think maybe I should get my ass in gear lol

**jmurphy2029** · 11-30-2013, 09:34 AM

Originally Posted by tomnationwide

I have a journal here as well. Look at the total volume of your workout and mine. We are doing about the same loads even though I lift a lot more overall weight. I think maybe I should get my ass in gear lol

I'll have to take a look at your journal but I'm sure you are doing great!

**jmurphy2029** · 11-30-2013, 09:46 AM

Weds Nov 27; BT Legs

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Weds Nov 27; BT Legs

Morning: BT Legs

Good solid work out this AM!

See it here: http://my.bodybuilding.com/workouts/...f242ebaed90b5f

Nutrition:

Calories Consumed : 3061

Macros
Carbs: 218g
Fat: 89g
Protein: 361g

Sodium: 3790mg
Sugar: 69g

**jmurphy2029** · 12-02-2013, 10:16 AM

Thursday Nov 28; BT SHOULDER 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Thursday Nov 28; BT SHOULDER 2

Morning: BT SHOULDERS 2

COMMENTS: Tough Tough workout! Really feel it!

See it here: http://my.bodybuilding.com/workouts/...f229403667299d

Nutrition:

Calories Consumed : 2982

Macros
Carbs: 201g
Fat: 94g
Protein: 344g

Sodium: 3453mg
Sugar: 55g

**jmurphy2029** · 12-02-2013, 10:20 AM

Friday Nov 29; BT ARMS 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Friday Nov 29; BT ARMS 2

Just as tough a work out every week!

Morning: BT ARMS

See it here: http://my.bodybuilding.com/workouts/...f242ebaed976fe

Nutrition:

Calories Consumed : 2959

Macros
Carbs: 224g
Fat: 95g
Protein: 311g

Sodium: 3162mg
Sugar: 57g

**jmurphy2029** · 12-02-2013, 10:29 AM

Saturday Nov 30; BT Compounds

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Saturday Nov 30; BT Compounds

This is a very fun workout that I combine Squats, Deadlifts, Clean & Press and Bench Press with a little extra thrown in!

PR: 205lbs on Bench Press 2 sets @ 1 Rep ea.

NEW as of Nov 30/13 PR: 245lbs on Deadlift 3 sets @ 6 reps each

Morning: BT Compounds

See it here: http://my.bodybuilding.com/workouts/...f21ac03e9aa4b7

Nutrition:

Calories Consumed : 3622

Macros
Carbs: 347g
Fat: 105g
Protein: 326g

Sodium: 5206mg
Sugar: 60g

**jmurphy2029** · 12-02-2013, 10:33 AM

Sunday Dec 1 ; BT Cardio

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Sunday Dec 1 ; BT Cardio

Not an exciting workout consisting of LIIT cardio for 45 mins on Treadmill and 20 mins on Spinner bike. Both at 60% Max heart rate.

Morning: BT Cardio

Had a great Abs session at the end of this work out!

See it here: http://my.bodybuilding.com/workouts/...f2b9daf40f9c59

Nutrition:

Calories Consumed : 2966

Macros
Carbs: 266g
Fat: 93g
Protein: 263g

Sodium: 4936mg
Sugar: 58g

**jmurphy2029** · 12-03-2013, 12:05 PM

Monday Dec 2nd; BT CHEST 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Monday Dec 2nd; BT CHEST 2

Morning: BT CHEST 2

Great Work out! Hard, Hard, Hard! But worth it!

See it here: http://my.bodybuilding.com/workouts/...f21ac03e9b39b9

Nutrition:

Calories Consumed : 3085

Macros
Carbs: 239g
Fat: 100g
Protein: 318g

Sodium: 4415mg
Sugar: 53g

**jmurphy2029** · 12-06-2013, 10:18 AM

Tues Dec 3; BT BACK 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Tues Dec 3; BT BACK 2

Morning: BT BACK 2

BT Back2 is the most physically and mentally challenging workouts I have ever done. Body and Mind are both stronger now because of it!

See it here: http://my.bodybuilding.com/workouts/...f242ebaedab6a2

Evening Cardio:

See it here: http://my.bodybuilding.com/workouts/...f24258a78df855

Nutrition:

Calories Consumed : 3442

Macros
Carbs: 270g
Fat: 110g
Protein: 358g

Sodium: 5064mg
Sugar: 63g

**jmurphy2029** · 12-06-2013, 10:24 AM

Weds Dec 4; BT Legs 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Weds Dec 4; BT Legs 2

Morning: BT Legs

1st time doing BT Legs 2 ... with my new toy (Leg Press/ Hack Squat). Great Work out!

See it here: http://my.bodybuilding.com/workouts/...f24258a78e1370

Evening Cardio:

See it here: http://my.bodybuilding.com/workouts/...f2b95a2947a384

Nutrition:

Calories Consumed : 3436

Macros
Carbs: 251g
Fat: 105g
Protein: 373g

Sodium: 5303mg
Sugar: 75g

**jmurphy2029** · 12-06-2013, 11:03 AM

Thursday Dec 5; BT SHOULDER 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Thursday Dec 5; BT SHOULDER 2

Morning: BT SHOULDERS 2

COMMENTS: Tough Tough workout! Really feel it!

See it here: http://my.bodybuilding.com/workouts/...f2bf5c06e0b26b

Evening Cardio:

See it here: http://my.bodybuilding.com/workouts/...f27eb1eb9effae

Nutrition:

Calories Consumed : 2912

Macros
Carbs: 222g
Fat: 99g
Protein: 308g

Sodium: 3326mg
Sugar: 55g

**jmurphy2029** · 12-09-2013, 10:57 AM

Friday Dec 6; BT ARMS 2

Friday Dec 6; BT ARMS 2

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Friday Dec 6; BT ARMS 2

I really brought it this morning. Pounded the ARMS ... felt great!

Morning: BT ARMS

See it here: http://my.bodybuilding.com/workouts/...f2c5adb725415f

Nutrition:

Calories Consumed : 3366

Macros
Carbs: 311g
Fat: 98g
Protein: 356g

Sodium: 5976mg
Sugar: 49g

**jmurphy2029** · 12-09-2013, 11:02 AM

Saturday Dec 7; BT Compounds

Goal: 175-180 pounds 8% Body Fat by Jan 15th, 2014

Current Weight: 173 lbs, 10.4% BF

Program BT Body (Resistance Training with 5 hours LIIT Cardio @ 60% MHR/WK).

Saturday Dec 7; BT Compounds

This is a very fun workout that I combine Squats, Deadlifts, Clean & Press and Bench Press with a little extra thrown in!

PR: 205lbs on Bench Press 2 sets @ 1 Rep ea.

NEW as of Nov 30/13 PR: 245lbs on Deadlift 3 sets @ 6 reps each

Morning: BT Compounds

Solid work out! Really feeling the effects of 3 months of training! Joints and tendons sore. Muscles sore! Good this next week is a rest week! Cardio and core only!

See it here: http://my.bodybuilding.com/workouts/...f22d40189fb251

Nutrition:

Calories Consumed : 3145

Macros
Carbs: 237g
Fat: 112g
Protein: 262g

Sodium: 3012mg
Sugar: 70g

**jmurphy2029** · 12-09-2013, 11:03 AM

Sunday Dec 8 REST

I did NOTHING ....

Thread: jmurphy2029 Workout Journal

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jmurphy2029 Workout Journal

Tuesday Nov 12 BT Back

Weds Nov 13 BT Legs

Thursday Nov 14: BT Shoulders

Friday Nov 15; BT ARMS

Saturday Nov 16; BT Compounds

Sunday Nov 17; BT Cardio

Monday Nov 18; BT Chest 2

Tues Nov 19; BT BACK 2

Weds Nov 20; BT Legs

Thurday Nov 21; BT SHOULDER 2

Friday Nov 22; BT ARMS 2

Saturday Nov 24; BT Compounds

Sunday Nov 24; BT Cardio

Monday Nov 25; BT CHEST 2

Tues Nov 26; BT BACK 2

Weds Nov 27; BT Legs

Thursday Nov 28; BT SHOULDER 2

Friday Nov 29; BT ARMS 2

Saturday Nov 30; BT Compounds

Sunday Dec 1; BT Cardio

Monday Dec 2nd; BT CHEST 2

Tues Dec 3; BT BACK 2

Weds Dec 4; BT Legs 2

Thursday Dec 5; BT SHOULDER 2

Friday Dec 6; BT ARMS 2

Saturday Dec 7; BT Compounds

Sunday Dec 8 REST

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