I've been lifting hard for the last 3 years and have gotten into pretty good shape. My focus has been mostly heavy compound lifts with a goal of hitting some PL amatuer competitions.
well, my joints arent holding up well and Ive already had lots of work done from days as a baseball catcher. Ive decided I really dont want the body size, opting for a leaner look with a focus on cardio and general health.
I think ill run a journey here because I do believe it makes a difference in terms of building habits and forming self image.
recently (last 3 weeks) Ive gotten into Cycling and this has become my main source of cardio and working out. Ive logged close to 300 miles so far and plan on riding 100-150 miles per week. Im going to lift 3 times a week but not as heavy, more maintenance as I will be cal deficient until I hit my goal of 8-9% BF.
Im married with a wonderful wife and two daughters.
Here is my current goal list..
MOMOD 9/18/06 204 @ 11%
I am healthy, lean and strong!
1: Do better today then yesterday
2: Daily goals, 5:30a.m cycling (90-120 minutes), sound diet, 5-6 meals, drink 1.5 gallons of water
3: weekly goals, .2-.3 bf% loss per week, retain LBM, 3 days of compound lifting
4: 3 month goal, 190 lbs, 9% bf
5: 12 month goal, 195 lbs, 8% bf
6: Ultimate Goal, 200 lbs, 8% bf, 32” waist
Here is my proposed workout schedule..
Id like input on this if possible, im going to make it my schedule starting next week.
Mon.. recovery day no riding (Back and Biceps)
tues 15-20 miles, get loose day
wed 20-25 miles
th 20-25 miles (chest,shoulder,triceps)
Fr 20-25 miles
Sat 30-50 miles
Sun 15-20 miles (leg day)
My actual training...
Back and Biceps ( I have some elbow pain so ill go light for awhile)
Deadlift 4 sets
Good mornings 4 sets
inverted Reverse grip pullups 4 sets
DB curls
overhead cable curls
Chest/shoulders/triceps
Bench 3 sets
dips 4 sets
Military press 3 sets
seated DB flys 3 sets
Skull crushers 3 sets
cable work (tricep supersets)
Legs
Leg press 3 sets
Bulgarian squats 3 sets
SLDL 3 sets
Here are some pictures but im actually a little leaner now, ill take some journal start pics manana..
I think I was around 215 in these..
Last edited by momod; 09-18-2006 at 02:44 PM.
When you're down by the sea and an eel bites your knee, thats a moray.
I will say the bicycling is alot of fun, it gives you that sense of freedom like being on a motorcycle or a boat. I can go 2 hours and its like going 30 minutes on a machine inside, I just dont get bored. The area I ride is in a blooming desert with open highways and hills, its a great riding environment. Plus if you like fiddling with mechanical things then you'll appreciate working on them.
When you're down by the sea and an eel bites your knee, thats a moray.
Momod I understand completely about the joints and catching. Caught from the time I was 8 through college. It will absolutely work on you. Never had any knee problems but my shoulders and elbows are horrible. Have had surgery on each. Have a good friend that was the catcher at my almamater after I graduated whose is a bicycling fanatic. Must be a catcher thing(except for me). Good luck!
Momod I understand completely about the joints and catching. Caught from the time I was 8 through college. It will absolutely work on you. Never had any knee problems but my shoulders and elbows are horrible. Have had surgery on each. Have a good friend that was the catcher at my almamater after I graduated whose is a bicycling fanatic. Must be a catcher thing(except for me). Good luck!
alright! us catchers need to stick together.
I caught from about 11 through college out here in the southwest.
I've had just about everything operated on at this point. Im considering the fire department and wondering if my body could hang or even if they will except me with my knee/shoulder/hand/elbow operations..
well I rode 72 minutes today at average BPM around 133.
My timex pulse monitor showed me at 1100 calories but everyone is telling me that is way off so I used software to calculate it and it consistently shows my cals burned to be about 30% high.
so today I burned 1134*.70 = 793 cals approx
When you're down by the sea and an eel bites your knee, thats a moray.
Welcome to the Journals. Your pics look great (You and the fish) and good luck with the elbow.
thanks bilnv, I appreciate it.
No riding this morning due to a business proposal I have to get out, hopefully i can make it tonight. If not ill head to the gym and make up the calories on the stairmill.
Im heading to Mexico friday night with my oldest daughter to pick up some of my dive gear and get with her and my nephew in the surf. Hopefully I can find time to dive but we are returning on Saturday night so its a quicky.
When you're down by the sea and an eel bites your knee, thats a moray.
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