Getsum's Journal

[Getsum]

Excellent cardio today, started with the bike: 55 minutes, level 7, 7.6 miles, 906 calories burnt and had a max heart rate of 138. Then 50 regular crunches, 25 oblique crunches on each side, 20 scissors, 20 leg raises, 10 stomach vacuums and 20 on the torso track. Finished with another 30 minutes of nonstop boxing drills on the speed bag, heavy bag, and jump rope.

My diet totals for today 3/6/05: 2159 Calories, 221g Protein, 145g Carbs (Fiber was 29g), 56g Fat (Saturated Fat was 18.5).

[Getsum]

Life is funny; all those years I used my bench as a laundry rack I never missed working out. Now that I’ve been lifting on a regular basis, it’s hard to take a week off. Well, this is my first workout with my new split and I’m happy with the results. I was able to pick up right where I left off and hopefully I can add some weight next week.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (2 x 8 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 160lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 33lbs)
Triceps extensions – Triceps (1 x 8 @ 80lbs)

I did some cardio after lifting, started with the bike: 40 minutes, level 7, 5.6 miles, 696 calories burnt and had a max heart rate of 140. Then 50 regular crunches, 25 oblique crunches on each side, 20 scissors, 20 leg raises, 10 stomach vacuums and 20 on the torso track. Finished with another 25 minutes of nonstop boxing drills on the speed bag, heavy bag, and jump rope.


My diet totals for today 3/7/05: 2879 Calories, 242g Protein, 297g Carbs (Fiber was 62g) , 74g Fat (Saturated Fat was 23.5g)

[Getsum]

Good workout today. I added 5lbs to my barbell and 6lbs to my curling bar. I wasn’t able stop at the gym today so I couldn’t do my Pulldowns. I’ll do one or two sets tomorrow though.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8 @ 107.5)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 107.5)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 33lbs)
Wrist curls (1 x 8 @ 33lbs) - Forearms
Neck Harness (1 x 8 @ 25lbs) – Neck

For my cardio I did 30 minutes of nonstop boxing and kickboxing drills on the speed bag, heavy bag, and jump rope.

My diet totals for today 3/8/05: 2069 Calories, 194g Protein, 195g Carbs (Fiber was 24, 59g Fat (Saturated Fat was 15.5g)

[Getsum]

I went to the gym again today and I started with 20 minutes on their bike, and spent about 20 minutes on the heavy bag. Then went through the one-hour boxing class.

I also did my Pulldowns while I was there:

Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (1 x 8 @ 125lbs, 1 x 4 @ 125lbs)
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs)

My diet totals for today 3/9/05: 2064 Calories, 212g Protein, 218g Carbs (Fiber was 33g), 39g Fat (Saturated Fat was 18.5g)

[Getsum]

Another gym workout today, I started with 10 minutes on their bike, and spent about 20 minutes on the heavy bag. Then went through the one-hour power boxing class.

Shoulders/Traps
Seated Military Press – Shoulders & Triceps (2 x 8 @ 102.5lbs)
Shoulder shrugs - Traps (2 x 8 @ 102.5lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 76lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 15lbs)

My diet totals for today 3/10/05: 2629 Calories, 231g Protein, 293g Carbs (Fiber was 37g), 55g Fat (Saturated Fat was 19g)

[Getsum]

I went to the gym again today, this time for the kickboxing class. I started with 10 minutes on their bike, and spent about 20 minutes on the heavy bag. Then went through the one-hour kickboxing class.

My diet totals for today 3/11/05: 2079 Calories, 202g Protein, 169g Carbs (Fiber was 25g) , 49g Fat (Saturated Fat was 16g)

[Getsum]

Good workout today, I added 10lbs to my deadlifts, squats, lunges and calf raises. My legs were pretty wobbly on the 2nd set of lunges and my form wasn’t that great, I think that’s about as high as I’m going with those. After I was done lifting I went to the gym and did 20 minutes on their bike and then went through the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 210lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 215lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 8 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 8@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 100lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

I’m also tweaking my diet slightly, instead of doing a 40p/40c/20f; I’m going to try to keep my totals around 45p/30c/25f. I did ok with that today, but we’ll see how it goes during the week. I’m also considering not taking my creatine supplement and seeing if that helps me drop a few pounds. I’m constantly bouncing back and forth between 203 and 207 now and I really want to get under that 200 mark.

My diet totals for today 3/12/05: 2342 Calories, 239g Protein, 117g Carbs (Fiber was 25g) 74g Fat (Saturated Fat was 16.5g)

[Getsum]

Today was my rest day.

My diet totals for today 3/13/05: 2609 Calories, 270g Protein, 182g Carbs (Fiber was 27.5g) 74g Fat (Saturated Fat was 16g)

[Getsum]

Excellent workout today, I really pushed myself. First I went to the gym and did my workout there. Then I did 20 minutes on their bike, 15 on the heavy bag and finished with the one-hour power kickboxing class.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (2 x 8 @ 205lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 155lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps Pushdown – Triceps (1 x 8 @ 77lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 35lbs)
Triceps extensions – Triceps (1 x 8 @ 80lbs)

My diet totals for today 3/14/05: 2549 Calories, 288g Protein, 194g Carbs (Fiber was 39g) 64g Fat (Saturated Fat was 17.5g)

[Getsum]

Great workout again, I went to the gym and did my workout there. Then I did 20 minutes on their bike, 15 on the heavy bag and finished with the one-hour power boxing class.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (1 x 8 @ 110)
Seated Rows - Middle Back, Triceps & Lats (1 x 8 @ 112)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 110)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (2 x 8 @ 125lbs)
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 33lbs)
Wrist curls (1 x 8 @ 33lbs) - Forearms
Neck Harness (1 x 8 @ 25lbs) – Neck

My diet totals for today 3/15/05: 2949 Calories, 253g Protein, 253g Carbs (Fiber was 35g) 64g Fat (Saturated Fat was 29g)

[Getsum]

Today was the third day in a row that I went to the gym to workout. It wasn’t a lifting day so I decided to work on my abs and did all kinds of different stuff like weighted crunches, inclined sit-ups, reverse crunches and some ab work with a Swiss ball. After my abs I did 10 minutes on their elliptical, 10 minutes on their bike and 20 minutes on their heavy bag, then I finished off with the one-hour boxing class.

My diet totals for today 3/16/05: 2590 Calories, 312g Protein, 153g Carbs (Fiber was 32g) 78g Fat (Saturated Fat was 16g)

[Getsum]

Another gym workout again today, I started with my shoulder workout then went to 15 minutes on their elliptical, and spent about 20 minutes on the heavy bag. Then went through the one-hour power kickboxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (2 x 8 @ 110lbs)
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 15lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 15lbs)

My diet totals for today 3/17/05: 3169 Calories, 314g Protein, 240g Carbs (Fiber was 36g), 100g Fat (Saturated Fat was 23g)

[Getsum]

I went to the gym again yesterday, I went 20 minutes on their elliptical, another 5 jumping rope, and spent about 20 minutes on the heavy bag. Then went through the one-hour power boxing class.

My diet totals for 3/18/05: 2284 Calories, 226g Protein, 178g Carbs (Fiber was 37g), 58g Fat, (Saturated Fat was 22g)

[Getsum]

I did my leg workout at home this morning and used the same weight as last week. Then I headed to the gym and did 10 minutes on their elliptical, 5 minutes on their treadmill and another 5 jumping rope, and finished with the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 210lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 215lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 8 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 8@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 100lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

My diet totals for today 3/19/05: 2564 Calories, 261g Protein, 226g Carbs (Fiber was 31g), 59.5g Fat, (Saturated Fat was 15g)

[Getsum]

Today was a rest day.

My diet totals for today 3/20/05: 2254 Calories, 235g Protein, 261g Carbs (Fiber was 61g), 37.5g Fat, (Saturated Fat was 12.5g)

[Getsum]

Hard workout today, I pushed myself. I went to the gym and did my chest workout. Then I did the one-hour power kickboxing class and after that I stayed for a one-hour boxing clinic.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 185lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 205lbs, 1 x 8 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (2 x 8 @ 135lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (2 x 8 @ Body Weight)
Triceps Pushdown – Triceps (2 x 8 @ 83lbs)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 40lbs)
Triceps extensions – Triceps (1 x 8 @ 80lbs)

My diet totals for today 3/21/05: 3408 Calories, 283g Protein, 282g Carbs (Fiber was 44g), 130g Fat (Saturated Fat was 54.5g)

[Getsum]

Great workout today, I went to the gym and did my workout there. Then I did 20 minutes on their elliptical, 30 on the heavy bag and finished with the one-hour power boxing class.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (2 x 8 @ 120)
Seated Rows - Middle Back, Triceps & Lats (1 x 8 @ 125)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (2 x 8 @ 120)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (1 x 8 @ 125lbs, 1 x 5 @ 125lbs)
Underhand Cable Pulldowns - Lats, Biceps (2 x 8 @ 100lbs)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 78lbs)
Dumbbell Hammer curls - Biceps & Forearms (1 x 8 @ 35lbs)
Wrist curls – Forearms (1 x 8 @ 35lbs)
Roman Chair – Lower Back (1 x 8 @ BW+35lbs)
Rear Delts – Middle Back (1 x 8 @ 76lbs, 1 x 8 @ 101lbs)
Neck Harness – Neck (1 x 8 @ 25lbs)

My diet totals for today 3/22/05: 2910 Calories, 247g Protein, 275g Carbs (Fiber was 35.5g) 104g Fat (Saturated Fat was 24g)

[Getsum]

Another day at the gym. I started with 20 minutes on the elliptical, 10 jumping rope and 30 on the heavy bag. Then went through the one-hour power boxing class. I also spent some extra time working my abs.

My diet totals for today 3/23/05: 2858 Calories, 219g Protein, 268g Carbs (Fiber was 38g) 86g Fat (Saturated Fat was 24g)

[Getsum]

I started with my shoulder workout then went to 20 minutes on the elliptical, then 10 jumping rope and spent about 10 minutes on the heavy bag. Then went through the one-hour power boxing class.

Shoulders/Traps
Seated Shoulder Press – Shoulders & Triceps (1 x 8 @ 110lbs, 1 x 8 @ 121lbs)
Shoulder shrugs - Traps (2 x 8 @ 140lbs)
Upright rows – Traps, Biceps & Shoulders (1 x 8 @ 90lbs)
Side Lateral Raise – Shoulders (1 x 8 @ 20lbs)
Front Dumbbell Raise – Shoulders (1 x 8 @ 20lbs)

My diet totals for today 3/24/05: 2073 Calories, 220g Protein, 192g Carbs (Fiber was 20g), 42g Fat, (Saturated Fat was 14g)

[Getsum]

I started with 20 minutes on the elliptical, then 10 jumping rope and spent about 30 minutes on the heavy bag. Then went through the one-hour kickboxing class.

My diet totals for today 3/25/05: 3664 Calories, 204g Protein, 414g Carbs (Fiber was 46g), 126g Fat, (Saturated Fat was 28g)

[zmanpt]

nice job bro..

you can get that hr up higher on the bike. gie yourself some interval on it.

level 5 5 min. warmup
1:00 level 10
1:30 rest
1:00 level 11
1:30 rest
1:00 level 12

etc then descending.

20 19 18 17 16

your heart will jump out. just try it slow for now.
i get my hr up to 180 bpm. i am 23 but i do triathalons so... but i still workout like a champ. dont box though .... just gracie jiu jitsu

be good

[zmanpt]

you can check out my workouts here

http://forum.bodybuilding.com/showth...44#post4827644

[Getsum]

I did my leg workout at home this morning and used the same weight as last week. Then I headed to the gym and did the one-hour power kickboxing class.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (2 x 5 @ 210lbs)
Squats - Quadriceps, Hamstrings, Calves & Glutes (2 x 8 @ 215lbs)
Lunges – Hamstrings, Quadriceps, Calves & Glutes (2 x 10 @ 215lbs)
Standing Barbell Calf Raises - Calves (1 x 10@ 215lbs)
Seated Leg curls Quadriceps (1 x 8 @ 100lbs)
Lying Leg curls - Hamstrings (1 x 8 @ 100lbs)

My diet totals for today 3/26/05: 2299 Calories, 191g Protein, 199g Carbs (Fiber was 20g), 74g Fat, (Saturated Fat was 19g)

[Getsum]

nice job bro..

you can get that hr up higher on the bike. gie yourself some interval on it.

level 5 5 min. warmup
1:00 level 10
1:30 rest
1:00 level 11
1:30 rest
1:00 level 12

etc then descending.

20 19 18 17 16

your heart will jump out. just try it slow for now.
i get my hr up to 180 bpm. i am 23 but i do triathalons so... but i still workout like a champ. dont box though .... just gracie jiu jitsu

be good

Thanks for the comments man. We have Jiu-Jitsu at the boxing club I workout at. My long-term goals are to train mostly in Muay Thai and the Jiu-Jitsu, but I'm focusing on just the boxing and kickboxing classes until I get my weight down to around 185 or 190ish. I wrestled back in my high school days and I've studied BJJ informally.

I've gotten my HIIT dialed in now, basically can get my heart rate up around 154 and I average around 134 during my cardio workouts on the machines. I'm sure it gets into that range in class because I'm pushing myself pretty damn hard in that.

I'll check out your journal tomorrow or Monday.

[zmanpt]

check out the karvonen flromula

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150
112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

i am sure you know about this or something similar. but this is a great way to find out what exactly your hr is and at what % is good for doing interval workouts.

good luck---->zman

[Getsum]

Today was a rest day.

My diet totals for today 3/27/05: 2009 Calories, 225g Protein, 118g Carbs (Fiber was 20g), 69g Fat, (Saturated Fat was 19g)

[Getsum]

check out the karvonen flromula

Below is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to get your resting heart rate, take your pulse for one full minute.):

220 - 23 (age) = 197
197 - 65 (resting heart rate) = 132
132 * 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2
85.8 + 65 (resting heart rate) = 150
112.2 + 65 (rhr) = 177
The target heart rate zone for this person would be 150 to 177

i am sure you know about this or something similar. but this is a great way to find out what exactly your hr is and at what % is good for doing interval workouts.

good luck---->zman

My own resting heart rate has been between 59 and 64 lately, but I'll use the 65 you used. The formula I normally use is 220 - 37 = 183 and take that 183 * 65% = 119 and 183 * 85% = 156.

220 - 37 (age) = 183
183 - 65 (resting heart rate) = 118
118 * 65% (low end of heart rate) OR 85% (high end) = 76.7 OR 100.3
76.7 + 65 (resting heart rate) = 142
100.3 + 65 (rhr) = 165
The target heart rate zone for myself would be 142 to 165.

I'm hitting that range when I do my HIIT on the machines and I'm sure I'm hitting it during the class. Good info, thanks again man.

[zmanpt]

good deal.. i am glad your so into it.
rest is good, you will only grow with rest


be good.

[Getsum]

I went to the gym and did my chest workout. After that I did 10 minutes on the bike and 5 minutes of jumping rope and I finished with the one-hour power kickboxing class. I’m going to start adding my blood sugars, blood pressure and pulse rate readings to my journal.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (1 x 8 @ 135lbs, 1 x 8 @ 185lbs, 1 x 8 @ 205lbs)
Flat Bench – Chest, Triceps & Shoulders (1 x 8 @ 210lbs, 1 x 8 @ 215lbs)
Incline Bench – Chest, Triceps & Shoulders. (1 x 8 @ 155lbs, 1 x 8 @ 160lbs)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (1 x 8 @ 135lbs)
Dips – Triceps, Chest & Shoulders (2 x 8 @ Body Weight)
Triceps Pushdown – Triceps (2 x 8 @ 90lbs) Setting #16
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (1 x 8 @ 45lbs)
Machine Butterfly Pec Exercise – Chest (1 x 8 @ 79lbs) Setting #14
Chest Multi Press - Chest, Triceps & Shoulders (1 x 8 @ 161lbs) Setting #16
Triceps extensions – Triceps (1 x 8 @ 80lbs)

Blood Pressure: 121/60
Pulse Rate: 71
Blood Sugars: B-102, L-97, And D-105

My diet totals for today 3/28/05: 2119 Calories, 194g Protein, 230g Carbs (Fiber was 48g), 49g Fat (Saturated Fat was 15.5g)

[zmanpt]

[why dont you start with incline presses.
and work you way down to decline. just a suggestion.
also burn your chest when your done with pushups. you do alot of chest and triceps. but i guess its ok. not too many sets. incline should have more setds than decline. since the upper chest is more noticable and it lifts your lower chest.
just a sugestion though.


good job. !!!