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
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Thread: jmurphy2029 Workout Journal
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11-12-2013, 10:19 AM #1
jmurphy2029 Workout Journal
Last edited by jmurphy2029; 11-13-2013 at 12:09 PM. Reason: adding more info
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11-13-2013, 12:04 PM #2
Tuesday Nov 12 BT Back
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: 43gLast edited by jmurphy2029; 11-14-2013 at 10:34 AM. Reason: correction
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11-14-2013, 10:40 AM #3
Weds Nov 13 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 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: 29gLast edited by jmurphy2029; 11-15-2013 at 01:42 PM.
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11-15-2013, 01:51 PM #4
Thursday Nov 14: BT Shoulders
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: 28gLast edited by jmurphy2029; 11-16-2013 at 05:26 PM.
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11-16-2013, 05:37 PM #5
Friday Nov 15; BT ARMS
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: 41gLast edited by jmurphy2029; 11-18-2013 at 08:18 AM.
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11-18-2013, 08:26 AM #6
Saturday Nov 16; 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 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
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11-18-2013, 08:34 AM #7
Sunday Nov 17; 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 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
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11-20-2013, 01:20 PM #8
Monday Nov 18; 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 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
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11-20-2013, 01:25 PM #9
Tues Nov 19; BT BACK 2
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: 49gLast edited by jmurphy2029; 11-21-2013 at 10:22 AM.
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11-21-2013, 10:27 AM #10
Weds Nov 20; BT Legs
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: 63gLast edited by jmurphy2029; 11-22-2013 at 08:53 AM.
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11-22-2013, 08:44 AM #11
Thurday Nov 21; BT SHOULDER 2
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: 63gLast edited by jmurphy2029; 11-22-2013 at 08:52 AM.
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11-25-2013, 01:41 PM #12
Friday Nov 22; BT ARMS 2
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: 35gLast edited by jmurphy2029; 11-25-2013 at 01:48 PM.
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11-25-2013, 01:47 PM #13
Saturday Nov 24; BT Compounds
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
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11-25-2013, 01:50 PM #14
Sunday Nov 24; BT Cardio
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
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11-26-2013, 01:01 PM #15
Monday Nov 25; BT CHEST 2
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: 61gLast edited by jmurphy2029; 11-26-2013 at 01:03 PM. Reason: corrections
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11-27-2013, 06:32 AM #16
Tues Nov 26; BT BACK 2
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
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11-27-2013, 11:43 AM #17
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11-30-2013, 09:34 AM #18
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11-30-2013, 09:46 AM #19
Weds Nov 27; BT Legs
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
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12-02-2013, 10:16 AM #20
Thursday Nov 28; BT SHOULDER 2
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
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12-02-2013, 10:20 AM #21
Friday Nov 29; BT ARMS 2
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
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12-02-2013, 10:29 AM #22
Saturday Nov 30; BT Compounds
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
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12-02-2013, 10:33 AM #23
Sunday Dec 1; BT Cardio
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
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12-03-2013, 12:05 PM #24
Monday Dec 2nd; BT CHEST 2
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
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12-06-2013, 10:18 AM #25
Tues Dec 3; BT BACK 2
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: 63gLast edited by jmurphy2029; 12-06-2013 at 10:25 AM.
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12-06-2013, 10:24 AM #26
Weds Dec 4; BT Legs 2
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
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12-06-2013, 11:03 AM #27
Thursday Dec 5; BT SHOULDER 2
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
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12-09-2013, 10:57 AM #28
Friday Dec 6; BT ARMS 2
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
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12-09-2013, 11:02 AM #29
Saturday Dec 7; BT Compounds
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
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12-09-2013, 11:03 AM #30
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