Unimoose's 3rd World workout

[unimoose]

Okay, this is completely new to me. I work out first thing in the morning so I can have the gym to myself. It means I don't have to worry about getting in anyone's way, waiting for a machine, or have to worry about anyone else walking up behind me while I'm trying to concentrate. Plus I can keep how much I lift, or don't, a secret. Now for some reason I feel the need to share with all of you. What's come over me?

I've always been tall and thin. When I graduated high school oh so many years ago I was 165lbs and 6'4" tall. Yeah, skin and bones. I've put on weight since then but I'm still not muscular by any stretch of the imagination. My BF% is 19.75 which while it's not incredibly high most of that sits around my waist. Picture a tootsie roll with a small elastic around it. LOL So I've started working out and eating as well as I can while here. The diet is limited but there's no booze so that makes it easier to stay away from things I like to have with beer.

I've started the Max-OT 6 month workout, here it is so far this week.
I start out each workout w/ 10 minutes on the treadmill @ 3.5mph and end with a 5 minute cool down on the treadmill decreasing speed from 3.5 every minute.

Saturday - Legs
Squats 3 warm up sets w/ increasing weight 3 full sets 4 - 6 reps (let me work up to posting the weights.)
Stiff Leg Dead Lift 2 sets 6 reps
Standing Calf Raise 3 warm up sets w/ increasing weight 3 full sets 6 - 8 reps
Seated Calf Raise 2 sets 6 - 8 reps
(In the workout it calls for a 45degree squat but we don't have one of those here. Can anyone suggest a good alternative?)

Sunday - Chest and Forearms
Incline Bench Press 3 warm up sets w/ increasing weight 3 full sets 4 - 6 (after 1 week I've added 10lbs but am using a machine because I don't have a spotter)
Barbell Bench Press 3 sets 4 - 6 reps
Decline Bench Press 1 set 4 - 5 reps (again on a machine.)
Barbell Wrist Curls 2 sets 8 - 10 reps
Dumbell Wrist Curls 2 sets 6 - 8 reps (I've bumped down from 45 to 40 because my form was suffering towards the end particularly w/ my non dominant hand)

Monday - Back and Traps (my favorite day although after forearms the day before straps come into great use.)
Bent Over Barbell Rows 3 warm up sets w/ increasing weight 2 sets 4 - 6 reps
Close Grip Pull Downs 2 Sets 4 - 6 reps
Wide Grip Pull Downs (supposed to be pullups) 2 Sets 4 - 6 reps
Cable Rows 1 Set 4 - 6 reps
Dead Lifts 2 Sets 4 - 6 reps (still keeping the weight low on this until I get the form down, next week it's going up)
Shrugs 1 Set 4 - 6 reps

My goal, 10 lbs of muscle minimum and dropping 7% bf by my son's graduation in June. They might be a bit conservative and if you think they are let me know. I've always struggled to put on weight so I'm practically forcing my body to do what it doesn't want to. I'm taking in my body weight plus in grams of protein every day, even off days, as well as 45 minutes on the treadmill on off days. Thoughts? Suggestions?

[NotTooLate]

Hey! Your here in the journals! Yay! LOL Now I can pick on you here haha
Hey I post my weenie weights!
You could take that big gun with you and no one in the gym would bother you no matter what time you work out LOL
Are you staying in the US?


Thanks for the comment you put on my profile too!

[unimoose]

Originally Posted by NotTooLate

Hey! Your here in the journals! Yay! LOL Now I can pick on you here haha
Hey I post my weenie weights!
You could take that big gun with you and no one in the gym would bother you no matter what time you work out LOL
Are you staying in the US?


Thanks for the comment you put on my profile too!

I'm back in Afghanistan, I spent most of December home with the family and left a couple days after Christmas. Okay, I'll post weights.... but I won't like it. I get to the gym before 5am so no one else can see just how weak I am! LOL Tomorrow is shoulders and triceps.

[NotTooLate]

Originally Posted by unimoose

I'm back in Afghanistan, I spent most of December home with the family and left a couple days after Christmas. Okay, I'll post weights.... but I won't like it. I get to the gym before 5am so no one else can see just how weak I am! LOL Tomorrow is shoulders and triceps.

It doesn't matter how weak you are. It matters that your trying to improve! Everyone starts somewhere. When I started I was coming off of a 10 day liquid fast and was so weak that I could barely lift anything. I lifted as heavy as I could but that was very light. Even now I am a weakling but it's a great improvement since the beginning, that's what matters. I know you'll improve in no time! Don't be shy

I'm glad you had a nice time with your family over Xmas. Don't get yourself killed over there in Afghanistan. If you do that I won't be able to pick on you anymore *hugs*

Looking forward to seeing the shoulders and triceps workout.

[unimoose]

Originally Posted by NotTooLate

It doesn't matter how weak you are. It matters that your trying to improve! Everyone starts somewhere. When I started I was coming off of a 10 day liquid fast and was so weak that I could barely lift anything. I lifted as heavy as I could but that was very light. Even now I am a weakling but it's a great improvement since the beginning, that's what matters. I know you'll improve in no time! Don't be shy

I'm glad you had a nice time with your family over Xmas. Don't get yourself killed over there in Afghanistan. If you do that I won't be able to pick on you anymore *hugs*

Looking forward to seeing the shoulders and triceps workout.

Thanks, and congrats again on losing 47 lbs!!!! That is great and I'll bet you feel like a new person.

Okay, Tricep and Shoulder day.
Started out with a 10 minute warm up on the treadmill @ 3.5 mph to get the blood flowing and wake up.

Overhead dumbbell press
- 1 warm up set 8 reps of 15lbs
- 1 warm up set 8 reps of 20lbs
- 2 sets 4 reps of 35lbs (the last set got shaky on form)
- 1 set 5 reps of 30lbs

Military press
- 2 sets 5 reps @ 55lbs

Dumbbell side laterals
- 2 set 4 reps @ 30lbs

Lying tricep press
- 2 warm up sets w/ 7' Olympic bar
- 2 sets 5 reps 55lbs

Ticep cable press
- 2 sets 6 reps @ 60lbs

Seated overhed tricep press
2 sets 6 reps @ 40lbs (best I can do without caving my skull in )

5 minute cool down on the treadmill. This afternoon after work I'll head back to the treadmill for 30 minutes, plus a 5 minute cool down, on the hill course. I'm up to level 10 at 4.0 mph which burns almost 300 calories.

[flywheel99]

Welcome to the journals! I'll be checking on our training.

Take care,
jon

[NotTooLate]

That's a good workout, your doing great!

Going back tonight for the treadmill, you are determined

I'm doing my workout right now, talking on here in between sets LOL

[unimoose]

Originally Posted by flywheel99

Welcome to the journals! I'll be checking on our training.

Take care,
jon

Thanks Jon!

Originally Posted by NotTooLate

That's a good workout, your doing great!

Going back tonight for the treadmill, you are determined

I'm doing my workout right now, talking on here in between sets LOL

I'm hoping to work up to 1 hour on the treadmill a day, 15 in the am and 45 in the afternoon. Yesterday they were serving salami pizza and hotdogs for lunch, luckily I have tuna and brown rice in my room! I did find that knowing I would have to post the weights I was using today in my journal had me pushing for a heavier weight whenever possible.

[NotTooLate]

Originally Posted by unimoose

I'm hoping to work up to 1 hour on the treadmill a day, 15 in the am and 45 in the afternoon. Yesterday they were serving salami pizza and hotdogs for lunch, luckily I have tuna and brown rice in my room! I did find that knowing I would have to post the weights I was using today in my journal had me pushing for a heavier weight whenever possible.

Eww salami, pizza and hotdogs! That's not clean food! LOL Good job on stashing the tuna and brown rice

Posting the weights is a very good incentive to stay on top of the game and increase as often as possible. Sometimes I don't feel up to increasing but then I WANT to because I know everyone's going to be reading what I'm doing LOL Having a break day is a relief! LOL

[unimoose]

I went back to the gym as usual to do my cardio but bumped up another level on the treadmill and added another 5 minutes. Level 11 of the hill course at 4mph and toward the end I was feeling it but still felt pretty good so for the last 3 minutes I bumped the speed up to 4.5mph.

Dinner was chicken and white rice which was my 5th meal/snack of the day which typically goes like this:
Breakfast (after workout 5:30 - 5:45am) 3 scoops of ON Whey Protein
Mid Morning (8:30ish) protein bar
Lunch (11:00) today was white rice and tuna
Mid afternoon (2:00) Met-RX protein shake
Dinner (5:00 they serve it early here) chicken and white rice
Todays totals:
Calories 2190
Fat 34
Protein 285 (well over my bodyweight but more isn't a bad thing right?)

[NorCal930]

Good Luck on the new workout and posting your weights. You will find it helpful to see where you have been once you have been doing this for a while and like you said it also helps push you through or at least for me it does anyway.

What is the time difference between Afganistan and the US?

[NotTooLate]

Originally Posted by unimoose

I went back to the gym as usual to do my cardio but bumped up another level on the treadmill and added another 5 minutes. Level 11 of the hill course at 4mph and toward the end I was feeling it but still felt pretty good so for the last 3 minutes I bumped the speed up to 4.5mph.

Dinner was chicken and white rice which was my 5th meal/snack of the day which typically goes like this:
Breakfast (after workout 5:30 - 5:45am) 3 scoops of ON Whey Protein
Mid Morning (8:30ish) protein bar
Lunch (11:00) today was white rice and tuna
Mid afternoon (2:00) Met-RX protein shake
Dinner (5:00 they serve it early here) chicken and white rice
Todays totals:
Calories 2190
Fat 34
Protein 285 (well over my bodyweight but more isn't a bad thing right?)

Good job on the cardio and the nutrition. It's better to get more than less on the protein. From everything I've read it's like everything else, it won't matter unless your eating more calories than your burning. You didn't list the carbs, are you going to monitor those too?

They sell protein shakes and Whey on your base?

[orca]

Welcome to the journaling section Unimoose. Good luck with your goals.

[unimoose]

Originally Posted by NorCal930

Good Luck on the new workout and posting your weights. You will find it helpful to see where you have been once you have been doing this for a while and like you said it also helps push you through or at least for me it does anyway.

What is the time difference between Afganistan and the US?

Thanks for the post, I agree it will be good to see the increase in my weights and how I'm progressing. The time difference is 9.5 hours to the East Coast.

Originally Posted by NotTooLate

Good job on the cardio and the nutrition. It's better to get more than less on the protein. From everything I've read it's like everything else, it won't matter unless your eating more calories than your burning. You didn't list the carbs, are you going to monitor those too?

They sell protein shakes and Whey on your base?

Oops, carbs was 227. Between basal, lifestyle and activities I burned way more calories then I took in. Just under twice the amount actually. We're too small to have our own store here so everything I get is mailed in. I'm 3/4 of the way through my current tub of Whey and have another already in the mail. The weather slows down our flights sometimes so I have to plan ahead as best I can. I'll probably order another tub before the next one arrives.

Originally Posted by orca

Welcome to the journaling section Unimoose. Good luck with your goals.

Thank you! It's a lot more fun than I actually thought it would be.

[unimoose]

Ugh, today in the gym blew! I had a hard time sleeping last night and didn't have the energy or concentration I needed today. It was also bicep and ab day and my bi's are by far the most lacking muscle group of the lot. To make matters worse I put too much weight on the bar to start out and couldn't do 2 reps, I backed off 5lbs and still couldn't manage 2. By the time I found the right weight my left arm was toast so it made the rest of the exercises that much tougher too. Add to it that someone didn't rack the dumbbells right so when I thought I grabbed two 30's I actually grabbed one 30 and one 25 to do hammer curls and almost smacked myself in the face! Now you know why I work out alone!!!

Here's today:
Straight Barbell curl:
2 warm up w/ Olympic bar x 8
2 sets of 4 @ 55lbs

Dumbbell Hammer curls:
2 set 4 reps @ 30lbs

EZ curl bars
1 set 5 reps @ 35lbs plus the bar (an internet search lists the bar weight at 21lbs but it feels lighter than that)

Leg lifts (unweighted)
2 sets 15 reps

Weighted ab crunches
2 sets 10 reps @ 80lbs (that felt GREAT so I ended on a positive)

Started the workout w/ 10 minutes on the treadmill @ 3.5mph and ended with a 5 minute cooldown.

[NotTooLate]

Originally Posted by unimoose

Ugh, today in the gym blew! I had a hard time sleeping last night and didn't have the energy or concentration I needed today. It was also bicep and ab day and my bi's are by far the most lacking muscle group of the lot. To make matters worse I put too much weight on the bar to start out and couldn't do 2 reps, I backed off 5lbs and still couldn't manage 2. By the time I found the right weight my left arm was toast so it made the rest of the exercises that much tougher too. Add to it that someone didn't rack the dumbbells right so when I thought I grabbed two 30's I actually grabbed one 30 and one 25 to do hammer curls and almost smacked myself in the face! Now you know why I work out alone!!!

Here's today:
Straight Barbell curl:
2 warm up w/ Olympic bar x 8
2 sets of 4 @ 55lbs

Dumbbell Hammer curls:
2 set 4 reps @ 30lbs

EZ curl bars
1 set 5 reps @ 35lbs plus the bar (an internet search lists the bar weight at 21lbs but it feels lighter than that)

Leg lifts (unweighted)
2 sets 15 reps

Weighted ab crunches
2 sets 10 reps @ 80lbs (that felt GREAT so I ended on a positive)

Started the workout w/ 10 minutes on the treadmill @ 3.5mph and ended with a 5 minute cooldown.

Your doing great, don't get stressed LOL It's going to take some time to find out what weight to start with. I just about killed myself one day when I was trying to find out my 1 rep max lift on different exercises. I had to try so many weights that by the time I found something I could lift for only one rep my arms were about to fall off! LOL I think it took me a week to recover from that little experiment LOL Now I don't care! It's not worth it haha
After a few times on each exercise you'll have your starting weight set and be able to work up from there. Some days you'll be able to lift more than others too because of sleep or nutrition etc. Just do what you can and enjoy it.

Your doing great!

[unimoose]

Originally Posted by NotTooLate

Just do what you can and enjoy it.

Your doing great!

Thanks as always. I took that to heart today because the second part of my workout day didn't really improve that much over the first. We have 1 treadmill and 2 lifecycles but it seems that no one, including myself, like the lifecycles. If I have to wait for the treadmill I'll ride the bike while I wait. I rode for about 20 minutes keeping the heart rate high enough to burn fat (not waste time) and break a sweat but not really pushing myself to much more. When the treadmill still wasn't free I left figuring I'd just come back. Got a haircut and went back. New guy on the treadmill with 40 more minutes to go! GRRRRR

The good news is I ate pretty well all things considered, changed my mid afternoon snack to get the protein I needed.
Breakfast: 3 scoops of ON Whey
Mid Morning: Protein bar
Lunch: Chicken breast and white rice
Mid Afternoon: 1 can of tuna and 3 rice cakes (thought they would taste like Styrofoam but it wasn't bad)
Dinner: beef strips (well they call it beef), broccoli and white rice.

Totals:
Cals: 2203
Fat: 33g
Carbs: 217g
Protein: 246g

Tomorrow is a day off, just in time if you ask me, but I'll still do cardio in the afternoon. Thanks for the support and encouragement to those of you who have posted! Go PATS!

[NotTooLate]

Originally Posted by unimoose

Thanks as always. I took that to heart today because the second part of my workout day didn't really improve that much over the first. We have 1 treadmill and 2 lifecycles but it seems that no one, including myself, like the lifecycles. If I have to wait for the treadmill I'll ride the bike while I wait. I rode for about 20 minutes keeping the heart rate high enough to burn fat (not waste time) and break a sweat but not really pushing myself to much more. When the treadmill still wasn't free I left figuring I'd just come back. Got a haircut and went back. New guy on the treadmill with 40 more minutes to go! GRRRRR

The good news is I ate pretty well all things considered, changed my mid afternoon snack to get the protein I needed.
Breakfast: 3 scoops of ON Whey
Mid Morning: Protein bar
Lunch: Chicken breast and white rice
Mid Afternoon: 1 can of tuna and 3 rice cakes (thought they would taste like Styrofoam but it wasn't bad)
Dinner: beef strips (well they call it beef), broccoli and white rice.

Totals:
Cals: 2203
Fat: 33g
Carbs: 217g
Protein: 246g

Tomorrow is a day off, just in time if you ask me, but I'll still do cardio in the afternoon. Thanks for the support and encouragement to those of you who have posted! Go PATS!

LOL You are crackin' me up and the treadmill story is hilarious hahaha

I don't know how you can ride those bike things, they hurt my butt! LOL

Try the cheese flavoured rice cakes if you can get them, they're much better than the plain. They're empty calories though so good for filler but not so good on the nutrients. I eat them if I feel like popcorn, the cheese ones taste like popcorn with butter and cheese

[unimoose]

Originally Posted by NotTooLate

LOL You are crackin' me up and the treadmill story is hilarious hahaha

I don't know how you can ride those bike things, they hurt my butt! LOL

Try the cheese flavoured rice cakes if you can get them, they're much better than the plain. They're empty calories though so good for filler but not so good on the nutrients. I eat them if I feel like popcorn, the cheese ones taste like popcorn with butter and cheese

My butt tends to fall asleep on those bike seats. Amazingly enough I did get three sleeves of the cheese flavored ones which I mailed to myself last month while I was home. Today I went on netgrocer and ordered 24 cans of tuna and some more rice cakes. Today was a day off but I still did the afternoon treadmill. I only did 20 minutes, plus 5 minute cooldown, but I bumped up to level 13! It almost kicked my butt!! I felt good at the end of it though. Food totals for the day (it wasn't a great day for food) are:
Cals Fat Carbs Protein
Totals 2130 41 195 246

The roast beef for dinner really kicked my fat count up. There wasn't much fat on it but I certainly couldn't call it lean. Dry maybe but not lean. Ended up having to add a protein bar 3 hours after dinner to get those totals as it was. The contract for our kitchen changes over tonight so this is their last day and they were on scraps. They didn't even have any eggs at breakfast!:O

[NotTooLate]

Originally Posted by unimoose

My butt tends to fall asleep on those bike seats. Amazingly enough I did get three sleeves of the cheese flavored ones which I mailed to myself last month while I was home. Today I went on netgrocer and ordered 24 cans of tuna and some more rice cakes. Today was a day off but I still did the afternoon treadmill. I only did 20 minutes, plus 5 minute cooldown, but I bumped up to level 13! It almost kicked my butt!! I felt good at the end of it though. Food totals for the day (it wasn't a great day for food) are:
Cals Fat Carbs Protein
Totals 2130 41 195 246

The roast beef for dinner really kicked my fat count up. There wasn't much fat on it but I certainly couldn't call it lean. Dry maybe but not lean. Ended up having to add a protein bar 3 hours after dinner to get those totals as it was. The contract for our kitchen changes over tonight so this is their last day and they were on scraps. They didn't even have any eggs at breakfast!:O

You should take fish oil caps too if your going low fat. You need some fats or your hair will get dry and brittle and your skin will dry out. I take Omega 3-6-9 but most people are using Omega 6.

You make the food there sound really bad LOL

Good job on the treadmill

[unimoose]

Originally Posted by NotTooLate

You should take fish oil caps too if your going low fat. You need some fats or your hair will get dry and brittle and your skin will dry out. I take Omega 3-6-9 but most people are using Omega 6.

You make the food there sound really bad LOL

Good job on the treadmill

I'll have to try to find out what the minimum fat I can take in is, I'm averaging between 30 and 50g a day. So far the new food supplier seems to like things battered, breaded and greasy. We'll have to work on that very soon! Yesterday was a pretty good day, off day from lifting but still did half an hour of cardio. I've been adding a protein bar about 1/2 an hour before bed whenever needed to make sure I'm getting my protein and calories and keep my body processing food to increase my metabolism. Here's what yesterday brought for totals:
Cals Fat Carbs Protein
2254 46 223 246

Today was leg day, a day I normally am not a fan of but today I felt really good. I had been doing squats on the smith machine but after reading comments on it I decided to use the squat cage.

Squats:
1 warm up set 6 reps 125lbs
1 warm up set 6 reps 145lbs
1 warm up set 6 reps 165lbs
3 sets 4 reps 175lbs

Straight Legged Dead Lift:
3 sets, 6 reps 50lbs

Standing Calf Raise (one leg):
3 sets, 6 reps 50lbs

Seated Calf Raise (using a smith machine, chair and platform )
3 sets, 6 reps 145lbs

Sandwiched that with 10 minutes on the treadmill for a warm up and 5 minutes cooldown. Even though my Jack Daniels flavored coffee isn't living up to expectations it's going to be a great day!

[NotTooLate]

Originally Posted by unimoose

I'll have to try to find out what the minimum fat I can take in is, I'm averaging between 30 and 50g a day. So far the new food supplier seems to like things battered, breaded and greasy. We'll have to work on that very soon! Yesterday was a pretty good day, off day from lifting but still did half an hour of cardio. I've been adding a protein bar about 1/2 an hour before bed whenever needed to make sure I'm getting my protein and calories and keep my body processing food to increase my metabolism. Here's what yesterday brought for totals:
Cals Fat Carbs Protein
2254 46 223 246

Today was leg day, a day I normally am not a fan of but today I felt really good. I had been doing squats on the smith machine but after reading comments on it I decided to use the squat cage.

Squats:
1 warm up set 6 reps 125lbs
1 warm up set 6 reps 145lbs
1 warm up set 6 reps 165lbs
3 sets 4 reps 175lbs

Straight Legged Dead Lift:
3 sets, 6 reps 50lbs

Standing Calf Raise (one leg):
3 sets, 6 reps 50lbs

Seated Calf Raise (using a smith machine, chair and platform )
3 sets, 6 reps 145lbs

Sandwiched that with 10 minutes on the treadmill for a warm up and 5 minutes cooldown. Even though my Jack Daniels flavored coffee isn't living up to expectations it's going to be a great day!

"Jack Daniels flavored coffee" LOL I want some!

Workout looks great. Great job on the squats

If you need something else besides the bars before bed try a cup of fat free cottage cheese. It has casein protein in it and will last longer through the night. I don't know if you have access to that though.

[unimoose]

I'd have to have it mailed in... that could be a bit dicey to say the least.

[unimoose]

Man another good day in the gym! Weights are going up in almost every category. First yesterday, I finished off the day with pretty decent totals for protein, calories and fat. Also got on the tread mill for 25 minutes of the hill course!

Cals Fat Carbs Protein
2206 38 204 247

Then onto the gym this morning! I hadn't originally posted weights when I started but I'm glad I'm showing improvement.

Incline bench press (machine)
1 warm up set 8 reps @ 60
1 warm up set 8 reps @ 80
1 warm up set 8 reps @ 100
3 sets 4 reps @ 120 (which is cool because 3 weeks ago I tried 120 and thought my eyes were going to pop out of my head)

Dumbbell bench press
3 sets 4 reps @ 45 lbs (last week was 40, 2 weeks ago 35)

Decline bench press (using the smith machine and ab bench)
1 set 4 reps w/ 2 45lb plates

Barbell wrist curls
2 sets 8 reps @ 85lbs (that might have been a bit higher than I should have but I maintained form so I'm happy with it)

Dumbbell wrist curls
2 sets 6 reps @ 40lbs (this is up 5lbs from last week as well!)

Started with 10 minutes on the treadmill for warm up and 5 minutes cool down and still felt GREAT! After yesterday my calf muscles are aching but I'm still smiling with every step because DOMS is no longer Dirty Old Man Syndrome today! LOL

[unimoose]

Three GREAT days in a row! If this keeps up I'll have a tough time taking a week off in week 9. This is week 4 of my workout and once again I lifted heavier than ever before. I'm no strongman but damn it feels good (to be a gangsta!) LOL Yesterday the kitchen even made grilled, boneless, skinless chicken breast for dinner. I grabbed two pieces because they were small but it really kicked up my protein totals.

Cals Fat Carbs Protein
2069 43 131 288


I am confused though, how much does a 7' Olympic bar weigh. I was under the belief it was 35lbs. Can anyone help me out with this? Here's the workout w/out the bar weight included just in case...

Bent Over Barbell Rows
2 Sets 4 Reps @ 135 plates

Close Grip Pull Downs
2 Sets 5 Reps @ 140lbs

Wide Grip Pull Downs
2 Sets 4 Reps @ 150lbs

Cable Rows
2 Sets 4 Reps @ 150lbs (was only supposed to do 1 but it felt so good I did another!)

Dead Lifts (still make me nervous but felt really good today too)
2 Sets 4 Reps @ 135 plates

Barbell Shrugs
2 Sets 4 Reps @ 205 (was only supposed to do one but this felt great too!)

I went up in everything. Last week shrugs were 15 lbs lighter, rows and pull downs were 10 lbs lighter! I'm tired but I feel FANTASTIC! Okay, half times over time to get back to the game. GOOOO PATS!

[NotTooLate]

Look what happens. I disappear for a day and all your weights go up! Good going! I told you that you'd be going up in weight in no time at all I'm always right hehe

[unimoose]

Originally Posted by NotTooLate

Look what happens. I disappear for a day and all your weights go up! Good going! I told you that you'd be going up in weight in no time at all I'm always right hehe

Thanks Melanie!

Yesterday I spent 20 minutes on the lifecycle but really prefer the treadmill. I know I'm getting a much better cardio workout on the treadmill. Food wise the kitchen is learning how to serve stuff that is not battered and deep fried so that's a plus too! Unfortunately my Whey order didn't come with last weeks mail but luckily I still have protein shakes here for a back up. The only downside is I'll be going from 72g of protein in one shake to 53 so I'll have to pick up the difference somewhere. Maybe tuna in my afternoon with rice, I tend to get hungry before dinner so this will probably help too. Totals for yesterday:
Cals Fat Carbs Protein
2006 39 157 244

I was so excited about working out I completely skipped my warm up sets. I realized it halfway through my first set, by then it was too late. It's been a really good week in the gym and I just wanted to get started. I was practically bouncing on the treadmill while I did my 10 minute warm up.

Overhead dumbbell press
- 3 sets 5 reps of 35lbs

Military press
- 2 sets 5 reps @ 65lbs

Dumbbell side laterals
- 2 set 6 reps @ 30lbs

Lying tricep press
- 1 warm up set @ 25lbs
- 1 warm up set @ 45lbs
- 2 sets 5 reps 65lbs

Ticep cable press
- 2 sets 6 reps @ 60lbs

Seated overhed tricep press
2 sets 6 reps @ 40lbs (Definitely not as shaky as last week!)

[NotTooLate]

Workout looks great Your doing a great job on those laterals, I am so weak with my arms in that position lol I think they are the hardest of all the exercises to do.

[unimoose]

Thanks Melanie. You've really been very supportive during this and I truly appreciate it!

Yesterday was not a great day for food but I'm not convinced my totals are completely accurate. Dinner was chicken stirfry and white rice but fitday only had frozen meals to chose from. I found something moderately close but it was chicken/turkey so I know my protein is actually higher than what is listed and my fat is lower. I added a protein bar at the end of the night just to make sure I got the minimum I needed.
Cals Fat Carbs Protein
2269 58 208 224

Today was bicep and ab day which is usually not my best day. I'm still having a great week in the gym and have gone up almost every day. After 4 weeks I'm moving to a new workout with new exercises so I'm fairly pumped about that as well. Friday I'm checking my BF% and hoping for continued good news. So here's today's workout.

Barbell curl
2 warm up sets w/ bar only 1 X 10 1 X 8
2 Sets, 1 X 6 reps 1 X 5 reps @ 65lbs

Hammer curls
1 Set 5 reps @ 30 (too much shoulder movement on the last 2 so I dropped weight)
1 set 5 reps @ 25

EZ curl bar curls
2 sets 5 reps @ 35 lbs plus bar weight

Leg lifts
2 sets 15 reps

Weighted crunches
1 Set 12 reps @ 80lbs
1 Set 12 reps @ 90lbs

Next 2 days are off with the exception of cardio. I thought my journal could use some color so here's some pics of the gym as well as me. I must be getting braver, I'm posting weights and shirtless pics of myself! :O


and our small gym

[NotTooLate]

Wooohoooo! This journal is getting better all the time! There's pics of half naked men up in here now! Thats what I'm talkin' about! LOL

You look good! You don't have much fat to lose. At the speed your progressing you'll be ripped by June!
Those dog tags are sexy too Did I say that?! I mean.......... your jewelry is becomg on you hehe

One sec, have to go have a cold shower, BRB........hehe

Focus Melanie! Ok, ok about the nutrition, go to http://www.calorieking.com/ and type in the box your food and it will bring up choices for you. If you type in chicken breasts it will bring up fresh chicken breasts first before all the packaged kinds. I find it way easier to find foods on that then I do on Nutridiary. If you have Microsoft Excell you can use the program Jordo gave me to find the macros for the day. If you look in his journal you'll see 1 or 2 pages back a link that he posted for me to download this. It works really well. I can't upload it right now because I'm using my son's computer. I can do it later though if you can't find it on the journal. I'm sure Jordo (Ty) won't mind sharing it with everyone

You did a great job on the bicep and ab exercises. 'Weighted' crunches wow, your braver than I am! LOL

The weight room there looks pretty good. I need that bench press bench. Can you throw that into your suitcase when you come back to America? hehe Hey! That scale is exactly like mine! LOL

Looking forward to seeing the new routine!


I hope your wife isn't reading your journal! She'll be like.......you take that picture off that site! Women are learing at you LOL