|
-
05-23-2011, 08:34 AM #2671
-
05-23-2011, 08:36 AM #2672
-
-
05-24-2011, 05:55 AM #2673
thanks
MONDAY MAY 23, 2011
(1) BENCH PRESS
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1
330 x 3
330 x 3
330 x 3
290 x 5
(2) HIGH BAR SQUAT SUPERSETTED WITH ONE ARM DB ROWS
135 x 5
225 x 5
275 x 5/130 x 5
275 x 5/130 x 5
275 x 5/130 x 5
(3) HIIT
1 minute warm up
8 intervals of 45/15
1 minute cool down
LET ME EXPLAIN: Workout was less than an hour, short on time and low rest periods...the supersetting acutally sucked really bad. 'Twas sweet. Next Monday I'll try to get 375 (pretty confident I can do it now, but taking it slow) and do 2 more sets on the high bar squats/one arm rows.
-
05-24-2011, 06:05 AM #2674
-
05-24-2011, 06:09 AM #2675
that was a "bench day", today is cardio, Tomorrow is Deadlift day, Thursday is cardio, Friday is Squat day, Saturday is cardio.
While the Squat isn't where I'd like it, I am just really concentrating on keeping proper form and hitting really low depth. Also on Squat day I'll be squatting heavy, here I was just trying to find the right weight to use with my supersets...the squats were too light, but my rest periods were severally short...we are talking less than 30 seconds at some points, so it was more of a cardiovascular exercise than a strength building one.
-
05-24-2011, 07:50 AM #2676
-
-
05-24-2011, 07:54 AM #2677
-
05-24-2011, 07:57 AM #2678
-
05-24-2011, 08:25 AM #2679
@ 290lbs?
You might be able to start out a little more conservative initially and still make good progress. I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago). If you throw in lots of cardio AND lower your cals too much right off the bat you have nothing to adjust when things stall. Just food for thought (yes pun).
What time do you work out?
-
05-24-2011, 08:32 AM #2680
Do you think they should be around 3k then? lol Just want to make sure I don't overeat. I workout at like 5:30 pm usually. Sometimes I'll have dinner first and workout at 7:00 p.m. Here is what I ate yesterday
8:15 a.m. - oatmeal + walnuts + honey + cinnamon
10:30 a.m. - 2 whole eggs
12:00 - Chicken breast with broccoli
1:30 - Banana
3:00 - 100 cal. yogurt + Cheese Stick
5:00 - (Dinner) 8 oz of london broil, broccoli, and a scoop of mashed potatoes
7:00 - Gym
9:00 - pop-corn from the stove, no butter just salt. (I only ate this b/c i was hungry as fuk).
-
-
05-24-2011, 08:39 AM #2681
-
05-24-2011, 08:52 AM #2682
At least 3k
Here's what I'm doing. Using a 'target bodyweight' (realistic target within 6 months).
Intake = (10 + (# of hours in gym over 1 hour)) * TBW
Protein: 1g per lb of TBW
Fat: .5g per lb of TBW
Carbs: whatever is left over
I don't eat breakfast and I try to get most of my carbs post-workout. Sometimes on non-workout days I'll cut the carbs a little which lowers my overall intake some.
This mostly came from an Alan Aragon article that I can email you along with a calculator if you shoot me a PM w/ your email addy.
-
05-24-2011, 09:04 AM #2683
-
05-24-2011, 09:13 AM #2684
-
-
05-24-2011, 09:26 AM #2685
-
05-24-2011, 09:29 AM #2686
-
05-24-2011, 09:38 AM #2687
-
05-24-2011, 09:39 AM #2688
-
-
05-24-2011, 09:47 AM #2689
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17375
you could try 'tabata' too manly. You might enjoy the lifting and cardio hybrid experience on your cardio days.
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
-
05-24-2011, 09:49 AM #2690
-
05-24-2011, 10:29 AM #2691
-
05-24-2011, 10:44 AM #2692
-
-
05-24-2011, 10:47 AM #2693
-
05-24-2011, 10:49 AM #2694
-
05-24-2011, 10:56 AM #2695
-
05-24-2011, 11:00 AM #2696
-
-
05-24-2011, 11:01 AM #2697
I have a droid and I just found a HIIT/TABATA app and I am fukin stoked! I have done more cardio since Thursday than I have in the last 3 years and i already feel amazing. And this all cardio day + Tabata sounds like it will be a lot of crappy fun! Thanks DBA and everyone else that has helped, really mean it!
#EDIT: the app is "A HIIT TIMER" word for word, looks awesome...has a thing specifically for Tabata and everything.
-
05-24-2011, 11:03 AM #2698
-
05-24-2011, 11:05 AM #2699
-
05-24-2011, 11:09 AM #2700
Similar Threads
-
TWOWALKS plan B and Non Cardio Journal
By TwoWalks in forum Over 35 Workout JournalsReplies: 45Last Post: 02-18-2010, 10:33 AM -
Puro's SICK-PACK Journal **non-Ford owners enter at your own risk!**
By Purostaff in forum Workout JournalsReplies: 82Last Post: 07-25-2008, 10:16 PM -
peel off fat (the ultimate non-stim stack) journal
By TheTruth39 in forum Losing FatReplies: 5Last Post: 07-29-2006, 05:32 PM -
6-OXO (non-PH) Cycle Journal
By stahlhart in forum SupplementsReplies: 73Last Post: 02-10-2005, 12:09 AM
Bookmarks