I decided to start another journal as a means to keep track of my training and have some kind of map as my journey progresses. Over the last 6 months or so my primary focus has been on retaining lbm while training for cycling events. Now, with shorter and shorter days I need to train primarily in the gym again.. I love cycling but have no interest in weighing the optimal 150 lbs.. muscularity is somewhat important to me.
Ive been lifting since I was around 14 and was an athlete through college. After college I trained for powerlifting until I was about 26 or so when I took a hiatus for around 10 years, gaining an estimated 15% bodyfat and 40 pounds of weight. At 36 I began to get serious again and turned my fitness around. Currently im a little heavy at 12.5-13% and 208 but ive been letting my body recover the last 6 weeks and have been taking a break from my normally strict diet.. I have no real interest in reaching for strength PR's as my bulking days are over. I do however have some interest in improving my strength/weight ratio's which I will spell out later. I would like to be as muscular as possible at around 190lbs which would currently require around 8%bf..
current stats.. measurements are taken upon waking on Wednesday mornings All measurements are taken with the accumeasure single point calipers, its not great but its consistent..
208
12.5% bf or 26 lbs fat and 182lbs lbm..
I figure my BMR using the Katch-Mcardle algorithm..
BMR (men and women) = 370 + (21.6 X 82.72lbm in kilos)
370+(1787)= 2157
now we X that by my activity factor..
Activity factor
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
I like to use 1.55 due to my desk job and lifting 3x per week. Ill calculate calories burned during cardio sessions as well and figure them into my daily totals separately..
2157x1.55=3343 calories total for maintenance.
Ill try to eat around a 10% deficit until 200 then ill drop it down to 5%. This will mostly be achieved with cardio as I will eat over 3400 clean calories on most days and 5-6 meals total. Ill probably post my daily eating just as a means to track calories..
training.. most training will work on general progressive overload .. . In a calorie deficit I will most likely retain strength at best..Im more concerned with form and proper TNT (time under tension) at this point..
Im also going to practice hatha yoga 3 x per week.. I can do this at home..
Monday-- off
Tuesday.. legs.
Leg Presses (warmups)
BULGARIAN SQUATS: 3 set to failure..
SLDL: 3 sets
EXTENSIONS: 3 sets
SEATED HAM CURLS: 3 sets
VARIOUS CALF EXERCISES..
30 minutes stair mill..
Wednesday: Chest/Shoulders/Triceps
OCCASIONAL BENCH: 4 sets
DIPS: 3 sets to failure
OVERHEAD DB PRESSES: 3 sets
LATERAL DB FLY'S: 3 sets
SKULL CRUSHERS: 3 sets
VARIOUS CABLE PRESSES: 3 super sets..
30 minutes of cardio..
Thursday: 60 minutes of AM..cardio/ABS
Friday: Back and Biceps
DEADLIFTS: 5 sets total..
PULLUPS: 3-4 sets
PULLDOWNS: 3 sets
SEATED DB CURLS: 3 sets
VARIOUS SUPERSETS
Saturday: 60-90 minutes cycling.. 30-60 miles on my bike
Sunday: 60-90 minutes cycling.. 30-60 miles on my bike
Goal list...
Short term... 3 months.. (by early march)
195 lbs at 10% or less..
Tour de Phoenix (74 miles) in under 3:20..
mid term 6 months.. (june/july)
190 lbs at 8-9%.. 200-250 miles per week riding..
long term 9 months..
185-190 at sub 9%.. 200 miles per week with interval training..
Tour de Tucson (109 miles) in under 5:15..
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195 lbs at 10% or less..
Tour de Phoenix (74 miles) in under 3:20..
mid term 6 months.. (june/july)
190 lbs at 8-9%.. 200-250 miles per week riding..
long term 9 months..
185-190 at sub 9%.. 200 miles per week with interval training..
Tour de Tucson (109 miles) in under 5:15..
I like your goals! That's a lot of riding. I sold my bike recently, but would have enjoyed riding so much if I wasn't living in a state where they take down cyclists even in charity rides. Anyway, too spooky for me here.
I would think with all that cycling, you could at least use very active as your activity factor. It burns so many calories. Have you ever looked @ bicycling magazine dot com to get a general idea of how many calories you burn while cycling at your particular speed -- or do you wear a heart rate monitor?
I like your goals! That's a lot of riding. I sold my bike recently, but would have enjoyed riding so much if I wasn't living in a state where they take down cyclists even in charity rides. Anyway, too spooky for me here.
I would think with all that cycling, you could at least use very active as your activity factor. It burns so many calories. Have you ever looked @ bicycling magazine dot com to get a general idea of how many calories you burn while cycling at your particular speed -- or do you wear a heart rate monitor?
I wear a monitor and keep track of calories separate. That activity represents my occupation and 3 days a week of training with weights and some yard work on the weekends. I figure a 10% deficit is about max without sacrificing metabolism so ill be shooting for 3000 cals daily. Tonight I did the stairmill for about 40 minutes and burned 728 calories according to my HR watch and current body weight.. so ill eat 3800 cals today or less.
I figure on the weekends ill burn between 1800-4000 calories. I rode the tour de Tucson 3 weeks ago and burned 6350 cals over the 6 hours of riding.. obviously im not going to eat 9500 calories to make up for that ride, but most days I should be able to stay close to my 10% goal. At least until spring is here and I can train in earnest.
Too bad about riding, im actually in Tucson most the year and its perfect here for a cyclist. People still act like asses at times but I work at promoting good will with drivers, some riders can really be jerks as well.
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I did leg tonights... My posted training will be start monday. This week will be goofy cause im heading to the evil town of Phoenix with my better half to see my buddy.. it should be fun. I missed last night as well..
Bulgarian lunges.. 3 sets of 40lb db to failure..
SLDL.. 3 sets 315x8
extensions.. 3 sets single leg to failure..
hamstring curls 3 sets to failure
40 minutes stairmill..
I stood on my toes and really emphasized my calves while doing stairmill so it was sufficient. The stairmill, NOT the stairmaster is the best cardio machine ever when used WITHOUT your hands. It forces balance throughout the lateral plane and just builds a stronger body while providing a serious cardio workout. I cycle now, but in my gym cardio days I was doing elliptical for around 45 minutes at about 80% of the machines capacity.. typically on a hard workout I would have a avg HR of about 150.. on the stairmill at less then 50% of its capacity I average 160 BPM and feel like someone kicked me in the stomach.. it really exhaust your legs as well and you can walk sideways, step at a 45 and do all kind of free movements while the endless cascade of stairs roll around to torment you. If your a BAMF like me you can wear weight vest occasionally. Its hellish and if you dont watch your ass it will roll you, possibly cracking your skull and worse yet, making you feel like an ass.
anyone reading this needs to try this machine out if they love the suffering part of training.. Id prefer to hike of course but this is good interim training for leg endurance and strength.
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anyone reading this needs to try this machine out if they love the suffering part of training.. Id prefer to hike of course but this is good interim training for leg endurance and strength.
Where did you find the mini escalator? That might come in handy in the kitchen for us shorter folk.
Glad to sea a journal and look forward to seaing the continuing pain you put those legs through.
There's a StepMill at my gym. It's the toughest piece of cardio equipment to do, in my opinion. It's so funny, because I hardly ever see anyone on it and if I want to use it there's no problem having access to the machine.
I think the biggest problem here is no bike lanes and no money to build any bike lanes. The Governor has been doing a big push to promote cycling for the last couple of years, but I think it's only making people angrier. Cyclists and anti-cyclists have been trading letters back and forth in our local paper and it isn't purty.
It is amazing how many calories long rides burn, huh?
I hope you have a happy Wednesday!
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If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
Where did you find the mini escalator? That might come in handy in the kitchen for us shorter folk.
Glad to sea a journal and look forward to seaing the continuing pain you put those legs through.
Have a good day.
lol... Thanks big man, I appreciate it..
Quote:
Originally Posted by Hibiscus09
There's a StepMill at my gym. It's the toughest piece of cardio equipment to do, in my opinion. It's so funny, because I hardly ever see anyone on it and if I want to use it there's no problem having access to the machine.
I think the biggest problem here is no bike lanes and no money to build any bike lanes. The Governor has been doing a big push to promote cycling for the last couple of years, but I think it's only making people angrier. Cyclists and anti-cyclists have been trading letters back and forth in our local paper and it isn't purty.
It is amazing how many calories long rides burn, huh?
I hope you have a happy Wednesday!
South Carolina I Assume?
Calories burned riding is really phenomenal, what a great way to stay lean and clear out my head space as well. I think the peace that comes from getting out there alone and having some time to think away from my wife/children and business is the greatest part of all. I do enjoy fiddling with the bike mechanically as well.
thats too bad that cyclist and drivers cant seem to get along. I have guys that give me the bird and feign like they are going to hit me all the time. Fortunately I only have about 15 minutes riding to get to pretty rural areas. I really get mad when someone threatens me like that. Overall though Tucson is pretty dang bike friendly.
tonights training may be a problem as I was just informed the wife has Bunko (dice game with her friends) which means ill be watching my two girls.
looks like ill ride my bike on the trainer for cardio and do total upperbody tomorrow night at this point..
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super grande croissant with eggs and ham.. 900
chicken sandwich.. 550 (1450)
chicken/greens 500 (1950)
turkey burger 300 (2250)
natty pb with honey/bread 550 (2800)
35 minutes stairmill -600 (2200)
Ill probably leisurely snack myself to 2500 or so.. I could go another -500 after last night
This was my last night of hitting the complete upper body. My workouts have been designed around maintaining lbm and tone only due to the amount of calories I have been burning with cycling, ill start my 3 day split monday night.
seated DB curls.. 3 sets to failure
triceps cable superset.. I do reverse grip pushdowns each arm then immediately go to straight push downs one each arm then directly to overhead presses.. all reps to failure.. I did this twice and blew up cause my muscle endurance is wuss right now.. I feel good though..
tomorrow ill get up and ride in the cold and dark at 5:30 and tomorrow night im celebrating life with my bud in phx and his girl.. should be awesome. On the way home the wife and I will have to pick up our new foster dog.. sunday ill ride 30-60 and monday the split begins.. damn life is good!
the hunt for food is on!
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last week I run into some business and personal issues..
yesterday, rode 30 miles for approx 1800 cals
Today I rode about 24 miles and did the 8 mile loop which is a nice technical ride. I smoked some 20 something guys on super nice bikes, I love that..I was wearing winter gear and pulled my tube sox up high so they would know that it was a dork that passed them up the mountain...
we also started fostering our most recent puppy "Piper".. she is a sweet girl and like all heelers smart as hell..
tomorrow night after bowling ill hit legs.. no cardio tomorrow
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working like a crazy man lately.. Rode 30 miles today in the cold so it will be a nice deficit day. I may make it to the gym tonight, but more likely tomorrow. The wife and kids are out of town for 3 days. I have not begun my 3 day split in earnest yet but hope springs anew everyday and Im getting caught up around my home now that cycling season is over..
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no sense in coming up with lame excuses as to why I have not been logging.. ill just start..
Not my normal leg day.. but im trying to get back into it.. may have to go back to squatting.. light weight though
leg press..
180 warmup
360 x 12
540 x 12
720 x 12
900 x 10
1080 x 8
1260 x 6
Bulgarian squats.. atg..
40lb dumbells..
x12
x10
x9
x5
at this point my quads are pretty pumped and im having trouble with cramps
SLDL
225 x 10
225 x 10
225 x 8
Machine hamstring curls.. independent leg work to failure, generalized superset.
notes: My training has taken a back seat the last 2 months and it is regretful. However I needed some more balance in my life. As I return to serious training 6 days a week im going to work towards scheduling myself better and sticking to dietary goals thus allowing for greater margin of error in my cycling training and bodyweight goals.
Im currently 216 and about 12.5% I believe.. ill do a proper weigh in tomorrow morning.
current goals are to get to sub 10% bf while maintaining lbm.. bodyweight is not a real consideration right now.
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Wow, it is not very often that you see four figure weights in a training log. That is awesome.
its seems like a lot but im honestly not a big fan of the leg press. Its really a poor indicator of leg strength in general. I have strong legs but my full squat right now is probably about 405-425.. thats legit though..
I was a little worried about the last set cause although my legs felt more than strong enough my knees were really knocking and im afraid if get them "off plane" I may tear something. Ill probably start squatting again after a few weeks, maybe not going over 315 until I can get 12-15 reps..
thanks though, I appreciate the feedback
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- Can you explain the recovery hr a little more? Is that how much your heart rate dropped in one minute after you got off the elliptical? Why is that stat important (I'm sure it is, just don't know why)?
- Can you explain the recovery hr a little more? Is that how much your heart rate dropped in one minute after you got off the elliptical? Why is that stat important (I'm sure it is, just don't know why)?
- What is a breakfast jack?
breakfast jack is a 99 cent breakfast sandwich from Jack in the Box (my nemesis)
You have the heart correct, its a good indicator of heart health, anything over 30 is pretty good for my age, when im in real good shape it will be over 40. Its just one of the statistics my watch yields.. no biggy..
thanks
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cycled today. may or may not lift tonight.. its likely
1:51 and around 30 miles.. 1600 cals or so burned..BEAUTIFUL DAY, pretty typical for Tucson
felt like "fat guy in spandex" today.. im 218 and probably approaching 13%, not really fat but not lean for me, certainly a long way from my fighting weight of 195...
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Hi momod! I just found your journal. It is cool to see someone else into cycling. Well, at least I used to be. And I have ridden at 218 as well, though with a lot more bodyfat. LOL
I only managed to get out on my bike a handful of times in 2007. I have really been concentrating on lifting more lately. I am really planning on doing it more this year though! That would really help me get my bodyfat down.
Darren
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Hi momod! I just found your journal. It is cool to see someone else into cycling. Well, at least I used to be. And I have ridden at 218 as well, though with a lot more bodyfat. LOL
I only managed to get out on my bike a handful of times in 2007. I have really been concentrating on lifting more lately. I am really planning on doing it more this year though! That would really help me get my bodyfat down.
Darren
Cycling is a great way to stay lean. I just got into it a couple of years ago but am really fond of it. How else can go out and burn those kind of calories without being bored out of your mind and Tucson is a perfect environment for it. I also like the time I get to be alone in my thoughts and the actual mechanical work is pretty enjoyable for me. . This year ill probably try for around 4000 miles, balancing cycling with weight training. Ill never give me up weight training which means I will always be a somewhat heavy cyclist.
Today..
Did an upper body workout.. my 3 day split will start tomorrow with legs..
bench press
135 warmup
225 x 10
275 x 6
I really dont care about chest development, its probably the easiest area for me to grow..
Dips
3 sets to failure
pullups
3 sets to failure
Pulldowns (front)
185lbs, 3 sets to failure
rev grip/close grip pulldowns
165.. 3 sets to failure
Skull crushers
90 x 12
90 to failure
90 to failure
seated DB curls
3 sets with 40lbs to failure..
cable machine tricep supersets..
seated cable curls
notes: I was really looking forward to a long ride today, maybe 55 miles or so out to the town of Corona and back.. It just rained all day, which normally wouldnt stop me but I just felt sleepy and busted my ass yesterday, both on my bike and painting the house.. tomorrow I would like to try to hit some fasted AM cardio.. I bowl tomorrow night as well but hopefully I can go hit legs afterwards as my daughter has a orchestra performance Tuesday..
peace
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Ill do stats tomorrow.. Im thinking 216@12-13%.. too heavy
legs
warmup on stationary bike
Bulgarian lunges, full rom
40lb db's
3 sets to failure
SLDL
warmup
225 x 12
275 x 8
275 x 8
quad extensions..
3 supersets to failure.. I consider this a finishing exercise and normally burn out with lighter weights
hammy extensions, seated
3 sets to failure
notes: Ok leg night, I feel like I need another lift to replace my squat even though bulgarians kick the crap out of me.. the thing is that if I start squatting again my ego gets the best of me and ill end up lifting heavy and taking a chance on injuries. I know you can squat safely and hate to be wuss, but I also have a back/neck injury that is somewhat chronic and when your injured it sucks, you cant do stuff. Im big on doing stuff.. so I need to balance my wuss insecurities with my reason and get at the truth.. as long as im punishing myself sufficiently im doing ok..
so, I need alternatives I guess. I could do walking lunges then bulgarians.. that would be a real ass kicker.. with the riding ill be doing as season approaches I think just the 4 sets of bulgarians, 4 sets SLDL and 4 sets of machine quad/ham I should be good. Also, I often do the stairmill at the end of legs which can be an ass kicker especially with a heavy vest.. damn, wish I could just hike every damn day.. Just me and my fierce crew..
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dlift.. (yes chuckies) for a 10th of a fraction a second I was self concsious of wearing the all stars, then I remembered that I was the alpha of my gym..
warmup..
135 warmup
225 warmup
315 x 6
365 x 5
405 x 4
465 x 1
465 x 1
felt damn good.. the back is starting to tighten up so I may pay for my exuberance. Im really shocked I kept that much strength, Its probably been 6 months since I d-lifted..I could have pulled 5 bills tonight no problem IMO..
Bent over DB rows..
120 x 10
120 x 9
120 x to failure
Seated DB curls
40 to failure
40 to failure
40 to failure
seated cable curls
3 sets to failure..
I wanted to do stairmill cause im jazzed on a soul coughing CD that I got turned onto but I forgot my damn water bottle and I never stopped shaking after the dlifting.. I was pretty fatigued.. Ive had this weird disease/syndrome called Cholinergic Uritcaria since early fall.... basically when my body temp rises through a change in atmosphere/environment or by exciting my cholinergic system with exercise I have this huge histimine reaction which leads to wheals.. little tiny hives on my arms and lower back.. I get this kind of painful itching sensation all over my body, its pretty damn maddening but I grit my teeth and use it to get pissed and propel my workout. The hives and itching leave about 20 minutes into it. The doctor has me on lots of stuff like xyzal a third generation antihistamine as well as H2 receptor antagonizers like tagamet.. Im resisting prednisone but its my next step.. the current meds reduce the pain and duration but they dont stop it. Another weird symptom which occurs with CU sometimes is Anhidrosis, the lack of sweating.. I have not been able to sweat anywhere but my head and face since I raced my century in November and im the type of guy that soaks his shirt during a cardio session..Anyways, like I knew it would the deadlifting set off a major episode.. it lasted the usual 20 minutes but KISS THE F**KING SKY, my lower back had a nice sheen of sweat .... I swear I almost cried tears of joy.. my legs didnt sweat nor my arms but my back finally broke through.. I feel so much better... I just need to keep after it, my body will fix itself if I do the right things and eat well, I know it!
sorry about the vid, im not a horror fan I just like this song... This album is mixed real well, rap/roll and jazz... nice groove and nice mix if you get a chance to listen to it with focus and a good system.. The lead singer songwriter has some poetic and intelligent lyrics..
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40 minutes on the elliptical trainer and 20 on the stationary bike. Burned about 800 calories. I felt pretty out of shape compared to my normal fitness level. I finished up with some seated calves.
Tomorrow night ill hit legs and do some stairmill then abs.. Im really going to be hitting the abs hard the next two months.
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forgot I had to bowl in the city tourney so I didnt do legs which would have left my limping.. ill ride 40+ on sunday after I bowl and do legs monday night.
Chest/Shoulders/Triceps
bench press
135 warmup
225 x 10
275 x 4
315 x 4
315 x 2
dips
3 sets to failure
Lateral stiff arm single cable raises
60lbs 3 sets to failure
Skull Crusher with EZ bar
100lbs 3 sets to failure
single arm cable supersets
60 lbs..
reverse pushdown, straight pushdown, overhead press 3 sets to failure
45 minutes stairmill..
cardio really sucks, My new antihistimine has ephedra in it, maybe thats why..
This time I sweated on my back and chest.. my sweating is slowly coming back to normal and the severity of the attacks are diminishing... weird, hope its not like this every winter.. Ill be happy when my arms and legs get some sweat on them..
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I'm sorry about the Cholinergic Uritcaria. That does sound like a pain in the ass. I'm glad you had some sweating action going on. I didn't have a condition that I know of, but I used to not sweat very easily and I was always feeling overheated and fainting. No fun. That went away -- thank goodness.
I hope you have a nice weekend!
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If Dorothy knew the ruby slippers shocked the witch's hands, why didn't she kick her in the ass?
I'm sorry about the Cholinergic Uritcaria. That does sound like a pain in the ass. I'm glad you had some sweating action going on. I didn't have a condition that I know of, but I used to not sweat very easily and I was always feeling overheated and fainting. No fun. That went away -- thank goodness.
I hope you have a nice weekend!
Thanks Hibiscus, I appreciate that.. love my dogs..
Today I bowled in the city tournament, lets just say I participated..
rode 34 miles 2:16hrs and about 1850 calories...
legs felt pretty strong after giving the week off in terms of leg training.. im leaning out finally in terms of fat anyway.. muscles are a little big right now for what I want and Im looking forward to just cutting and working towards triathlon training as spring approaches
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Anyway, too spooky for me here.
obviously im not going to eat 9500 calories to make up for that ride, but most days I should be able to stay close to my 10% goal. At least until spring is here and I can train in earnest. 
Good morning mo
Where did you find the mini escalator? 
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