Getsum's Journal

[Getsum]

Didn’t have the time to do cardio or abs today and just went straight through my workout. I did add some weight in a few spots.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 160lbs, 1 x 10 @ 185lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 205lbs, 1 x 5 @ 210, 1 x 8 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 8 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 10 @ 115lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

[Getsum]

Good workout and cardio tonight.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 102.5lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 102.5lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 33lbs)
Wrist curls (2 x 10 @ 33lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Stormbringer]

Your workouts look good! Keep up the good work!

[Getsum]

Thanks man. I really like this new split and I think I'm pretty much over the pain I was getting in my shoulder. I got say that it was probably from doing incline benching because that's about the only time I feel it anymore. Putting the weight back on the rest can get screwy when I do inclines and that's probably where I hurt it originally.

My knee hasn't been bothering me at all and this is making me want a squat rack more than ever. Wal-Mart sells one online for $138 that has a chin up bar that I'm probably going to order. I'll need to make some crossbars for it so I can do dips, that shouldn't be hard at all, but the rack hinges on a good refund on my taxes.

[Getsum]

I had to force myself through this workout. Work has been kicking my butt this week and I've been feeling exhausted. No cardio today.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (3 x 10 @ 102.5lbs)
Shoulder shrugs - Traps (3 x 10 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (1 x 10 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 10 @ 15lbs)

[IronBender800]

Sucks about work man! Solid looking workout though!

[Getsum]

Excellent workout all around: 50 minutes, level 6, 7.7 miles, 783 calories burnt and had a max heart rate of 137. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. All on an empty stomach, my weight was 207lbs so I went up 2 pounds this week. My diet was clean all week but my cardio sucked, it could also be added muscle from the whey protein and creatine I started taking. I’m going to try to hit my cardio hard next week and try to get to 204lbs.

I also added some weight to legs workout. I’m using the highest setting on my bench as a makeshift squat rack; it’s pretty wobbly and is only a temporary fix. I think I’ve settled on the power rack I’m going to order as well. Here’s a link: http://www.newyorkbarbells.tv/92563.html getting that rack with the dip bars for $300

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10 @ 155lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 155lbs)
Standing Barbell Calf Raises - Calves (2 x 10 @ 155lbs)
Seated Leg curls Quadriceps (2 x 10 @ 100lbs)
Lying Leg curls - Hamstrings (2 x 10 @ 75lbs)

[Getsum]

Kick ass cardio today: 50 minutes, level 6, 8.0 miles, 823 calories burnt and had a max heart rate of 156. Then another 30 minutes total of jump rope, shadow boxing, trampoline, heavy bag and speed bag work. I’m going to try to make up for last weeks dismal cardio.

[Getsum]

Pretty good workout today. Started with cardio: 50 minutes, level 6, 8.0 miles, 693 calories burnt and had a max heart rate of 134. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track, all on an empty stomach.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 185lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (3 x 10 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 8 @ 135lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

[Getsum]

Good workout, no cardio today.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 102.5lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 102.5lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 33lbs)
Wrist curls (2 x 10 @ 33lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Getsum]

Good workout today, Started with cardio: 50 minutes, level 6, 7.8 miles, 798 calories burnt and had a max heart rate of 137. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (3 x 10 @ 102.5lbs)
Shoulder shrugs - Traps (3 x 10 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (1 x 10 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 10 @ 15lbs)

[siderenios]

Pretty good workout today. Started with cardio: 50 minutes, level 6, 8.0 miles, 693 calories burnt and had a max heart rate of 134. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track, all on an empty stomach.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 10 @ 185lbs, 1 x 10 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (3 x 10 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 8 @ 135lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

nice benching there
keep up the good work

[Getsum]

Thanks man.

I'm hoping I get to the 225lbs range in my workouts by around July or so. I also got my power rack delivered on Wednesday so my squats, lunges and calf raises should be going up as well. The dib bars for it are on back order and I probably won’t get them until mid March, so no dips in the near future and I won’t be adding pull-ups or chins to my workout anytime soon, gravity is working against me.

[Getsum]

Another excellent workout today, started with cardio: 50 minutes, level 6, 7.4 miles, 763 calories burnt and had a max heart rate of 134. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. All on an empty stomach. I weighed in at 204lbs today, so I lost 3 lbs this week.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (3 x 5 @ 205lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 6 @ 205lbs)
Standing Barbell Calf Raises - Calves (2 x 5@ 205lbs)
Seated Leg curls Quadriceps (2 x 10 @ 100lbs)
Lying Leg curls - Hamstrings (2 x 5 @ 100lbs)

[Getsum]

Really good cardio today, started with the bike: 50 minutes, level 6, 7.6 miles, 780 calories burnt and had a max heart rate of 142. Finished with another 30 minutes on the speed bag, heavy bag, running on the trampoline and jump rope.

[Getsum]

I had the day off today and I wanted to make the most of it. Saturday night I went and watched my cousin fight in some kickboxing match at The Boxing Club in San Diego and She won in a unanimous decision. Anyway, I decided to sign myself up and I started training there today. The boxing class was a straight hour of various boxing drills and I was out of gas when it was over, but I kept up really well and the trainer said I did great. This defiantly qualifies as HIIT and I’m hoping my weight loss gets a boost from the extra cardio. We did jump rope, push-ups, running, and lots of punching drills, then heavy bag work and crunches. It was pretty well balanced and fun, although iit was exhausting.

Then I came home and finished my weight lifting, did half at the gym and the other half at home.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (2 x 10 @ 185lbs)
Flat Bench – Chest, Triceps & Shoulders (3 x 10 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 10 @ 135lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (2 x 10 @ 135lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (2 x 10 @ 33lbs)
Triceps extensions – Triceps (2 x 8 @ 80lbs)

Finished off the day with some more cardio: 50 minutes, level 6, 7.1 miles, 723 calories burnt and had a max heart rate of 129. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track.

Haha, I should sleep well tonight.

[Getsum]

My back and right elbow were sore from yesterday’s workout and I had a hard time getting started, but I once I got going I had a good workout. I lifted first today then did about 35 minutes of nonstop boxing drills consisting of jump rope, speed bag and heavy bag. Then I finished off the night on the bike: 50 minutes, level 6, 7.7 miles, 785 calories burnt and had a max heart rate of 142.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 10 @ 102.5lbs)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 10 @ 102.5lbs)
EZ Bar curls – Biceps & Forearms (2x 10 @ 70lbs)
Dumbbell Hammer curls - Biceps & Forearms (2 x 10 @ 33lbs)
Wrist curls (2 x 10 @ 33lbs) - Forearms
Neck Harness (2 x 10 @ 25lbs) – Neck

[Getsum]

Well I went to the gym today had another intense cardio workout. I started with 15 minutes on their exercise bike, did a few minutes of jump rope and spent about 20 minutes on the heavy bag. Then the class started and that’s an even hour of nonstop boxing drills. Once again I was totally out of gas but managed to finish.

[Getsum]

I’m going to start posting my daily diet totals along with my workouts. Basically I’m trying to eat 40p/40c/20f diet at around 2000 calories a day, which works out to 800 calories (200g) will come from protein, 800 calories (200g) will come from carbohydrates and 400 calories (~45g) will come from fats. Lately I’ve been closer to 2400 to 2700 calories though, all this working out is making me extremely hungry. I also try to get my fats good polyunsaturated and monounsaturated fats and avoid saturated fats and try my complex carbohydrates from dietary fiber and avoid getting simple carbohydrates from sugars.

My diet totals for yesterday 2/23/05: 2714 Calories, 213g Protein, 218g Carbs (Fiber was 23g), 39g Fat (Saturated Fat was 20.5).

[Getsum]

Good workout today, I stretched out then did light cardio to warm up, about 20 minutes of jump rope, speed bag and heavy bag.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (2 x 10 @ 102.5lbs)
Shoulder shrugs - Traps (2 x 10 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (2 x 10 @ 70lbs)
Side Lateral Raise – Shoulders (2 x 10 @ 15lbs)
Front Dumbbell Raise – Shoulders (2 x 10 @ 15lbs)

My diet totals for today 2/24/05: 2459 Calories, 180g Protein, 238g Carbs (Fiber was 25.3g), 44.25g Fat (Saturated Fat was 7.5).

[Getsum]

I went to the gym again today for more intense cardio. I started with 10 minutes on their treadmill, did about 15 minutes of jump rope off and on and spent about 20 minutes on the heavy bag. Then went through the one-hour boxing class.

My diet totals for today 2/25/05: 2669 Calories, 213.5g Protein, 237g Carbs (Fiber was 32.8g), 40.5g Fat (Saturated Fat was 14.5).

I’m also going to be taking the first week of March off and then I’m going to switch up my workout to the following one starting March 7. The changes are that I’m adding in a set of dips to my chest/tri day, some pulldowns to my back/arms day, decreasing the overall volume and I plan on increasing the overall intensity.

4 Day Split Workout

Chest/Triceps
Mondays:
Decline Bench – Chest, Triceps & Shoulders (1 x 8)
Flat Bench – Chest, Triceps & Shoulders (2 x 8)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8)
Dips – Triceps, Chest & Shoulders (1 x 6)
Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8)
Triceps extensions – Triceps (1 x 8)

Back/Arms/Neck
Tuesdays:
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8)
Pulldowns – Lats, Biceps & Middle back (1 x 8)
EZ Bar curls – Biceps & Forearms (1 x 8)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8)
Wrist curls (1 x 8) - Forearms
Neck Harness (1 x 8) – Neck

Shoulders/Traps
Thursdays:
Seated Military Press – Shoulders & Triceps (2 x 8)
Shoulder shrugs - Traps (2 x 8)
Upright rows – Traps, Biceps & Shoulders (1 x 8)
Side Lateral Raise – Shoulders (1 x 8)
Front Dumbbell Raise – Shoulders (1 x 8)

Legs
Saturdays:
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (1 x 8)
Standing Barbell Calf Raises - Calves (1 x 8)
Seated Leg curls - Quadriceps (1 x 8)
Lying Leg curls - Hamstrings (1 x 8)

[Getsum]

I pushed myself today knowing that I’m not lifting next week. Good workout. After I was done I did around 40 minutes of boxing drills at home then went to the gym and did the one-hour boxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 200lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 10 @ 205lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 205lbs)
Standing Barbell Calf Raises - Calves (2 x 10@ 205lbs)
Seated Leg curls Quadriceps (2 x 10 @ 100lbs)
Lying Leg curls - Hamstrings (2 x 6 @ 100lbs)

My diet totals for today 2/26/05: 2639 Calories, 225g Protein, 187g Carbs (Fiber was 49.5g), 89.75g Fat (Saturated Fat was 34).

[Stormbringer]

nice workout man

[Getsum]

Really good cardio today, started with the bike: 50 minutes, level 6, 6.7 miles, 694 calories burnt and had a max heart rate of 127. Then 100 crunches, 20 scissors, 20 leg raises and 20 on the torso track. Finished with another 30 minutes of nonstop boxing drills on the speed bag, heavy bag, and jump rope.

I think I’m going to bump up the bike to level 7 along with adding 5 more minutes in March.

My diet totals for today 2/26/05: 2649 Calories, 140g Protein, 221g Carbs (Fiber was 16g), 119g Fat (Saturated Fat was 30.5).

[Getsum]

I used yesterday, being the last day of February, as a rest day and didn’t workout at all. I also used it to carb up, but I over did it and took in more calories and way more carbs than I should have.

My diet totals for yesterday 2/28/05: 3505 Calories, 168g Protein, 448g Carbs (Fiber was 52g), 115g Fat (Saturated Fat was 26).

Today is the first day of March and I'm going to try like hell to make the most of this month. The primary goal is weight loss and hopefully I'll be able to get myself under that 200lb mark once and for all. Secondary goals are improved stamina and conditioning through intense cardio and visible strength gains on the 3 primary exercises (Bench, Squat, and Deadlift).

[Getsum]

Another rest day.

My diet totals for yesterday 3/1/05: 2710 Calories, 214g Protein, 302g Carbs (Fiber was 61g), 70g Fat (Saturated Fat was 26.5).

[Getsum]

I went to the gym again today for some more cardio. I started with 12 minutes on their bike, then did about 10 minutes of jump rope off and on and spent about 15 minutes on the heavy bag. Then went through the one-hour kickboxing class.

My diet totals for today 3/2/05: 2680 Calories, 142.5g Protein, 389g Carbs (Fiber was 60g), 60g Fat (Saturated Fat was 21).

[Getsum]

Another gym workout today, I started with 20 minutes on their bike, did about 10 minutes of jump rope and spent about 40 minutes on the heavy bag.

My diet totals for today 3/3/05: 2934 Calories, 147g Protein, 351g Carbs (Fiber was 78g), 83g Fat (Saturated Fat was 18.5).

[Getsum]

Another gym workout yesterday, I started with 10 minutes on their elliptical, did about 5 minutes of jump rope and then went through the one-hour kickboxing class.

My diet totals for yesterday 3/4/05: 2977 Calories, 215.5g Protein, 215g Carbs (Fiber was 33g), 83g Fat (Saturated Fat was 27.5).

[Getsum]

I went to the gym again, I started with 5 minutes on their treadmill, did about 5 minutes of jump rope and then did 45 minutes on their bike. After that I spent around an hour on the heavy bag and speed bag.

My diet totals for today 3/5/05: 2384 Calories, 229g Protein, 174g Carbs (Fiber was 25g), 74g Fat (Saturated Fat was 23).