Husky Bob's Training Journal

[Husky Bob]

Wed, Jan 20th, 2010


I'll cut right to the cliffs!

1. My goal for this journal is to track my efforts to lose 20 lbs by June 12th.

2. That's about a 1 lb per week, for 20 weeks.

3. I just turned 50 towards the end of Nov 2009.

4. Also got pneumonia about the same time and couldn't go to the gym for 6 weeks!

5. I've trained for many years, but my toughest battle has always been with losing fat.

6. I now weigh 220 lbs (the lowest I?ve been recently is 210, the highest I've ever been is 245).

7. So my main focus will be tracking my diet and cardio.

8. I typically lift weights for about 45 min then do about 20 min of cardio.

9. I plan on increasing the cardio, building up to 40 min for that after lifting.

10. I also plan on doing some form of cardio on some off days from lifting.


For the last two weeks I have been doing a cursory whole body workout and light cardio to ease myself back into the routine and test myself to see how I respond. I wasn't sure if I would be excessively out of breath or get overly sore. I did about half the usual sets and less than the usual weight, then I did 15 min of lower level cardio. I did pretty well, but I still felt more fatigued than usual afterwards.

Although I'd like to try a different routine, my usual split has been a Push/Legs & Abs/Pull routine (with a cardio session after each), as it's the best fit for my work schedule, which can fluctuate some. So I end up working each body part every 4 to 6 days.

Even though I will be lifting as heavily as possible within a certain rep range (typically 8-12), getting bigger/stronger is secondary (I intend to get smaller, hopefully through my waist and hips!), as I want to focus on increasing my cardio and keeping a closer eye on my macros to lose fat/weight. To that end I?ve been using Fitday.com to track my intake, which I think I've been underestimating, as my total calories seem to be on the low end anyway.


I've used the entries for Sept, Oct, Nov, and Jan so far (no entries for Dec as I was very sick).

Fitday Averages per day:

Calories: 2400
Protein: 157g (25%)
Carbs: 219g (36)
Fat: 101g (38%)

So, I'd like to increase the protein (closer to 200g), and decrease the carbs (< 200g) and fat (< 100g) averages. And get the total calories closer to 2,100 each day. I hope that, combined with doing more cardio, will cause me to lose about 1 lb per week. If not...I will tweak it further!

Supplementation:

1. I usually have a protein drink in the am or protein mixed with yogurt and oats, along with Axis Labs CEE caps (4 in the am every day, plus 4 more with a pro drink post-workout).

2. Two caps of fish oil in the am and two more in the pm (after dinner).

3. Three caps of Green Tea extract in the am, three more in the pm (after dinner).

4. A multi-vitamin/mineral each day.


Pertinent physical stats:

Chest: 47"
Waist: 41"
Hips: 40"
(The classic H Taper?)

Quads: 25"
Calves: 17"
Arms: 16.5"

I'll be heading to the gym shortly for my first official workout and will post that later.

[RdRacer]

Bob,

Good luck with your program...

Something to think about with regards to your cardio is HiiT. I started HiiT after my workouts about 6 mos. ago, and have made some pretty good gains. I'm leaner and stronger than I've ever been, and I'm not spending 35-45 minutes on cardio...

An example HiiT session for me is:

3 Minute warm-up on the treadmill @ 3.6 MPH

15 Minutes Interval Running; 1 minute "on", 1 Minute "off" running @ between 9 - 10.5 MPH then back down to 3.6 MPH

3 Minute cool-down

I'm off the treadmill in 20 Minutes and got a great workout...

--Brad

[Husky Bob]

I have tried that in the past and once my endurance comes back I will probably incorporate that, too. I've read multiple articles on the advantages of each, so maybe I'll do both!

I usually do the HIIT on a bike, going steady for a couple minutes, then a 30-45 second burst as fast as I can go. I do that for 12 to 15 min.

Then do the treadmill after that or on a different day. On days I don't have to get up so early I will do some cardio in the am on an empty stomach.

Bob

[Husky Bob]

Chest, Delts, Traps, Triceps:

I start off each session with 5 min on the bicycle, plus a warm up of the body part for that day.

Chest:
Incline DB press: 40x12, 50x10, 50x10, 50x9
Hammer Strength Bench: 185x10, 225x10, 225x8, 185x8, 135x10

Delts:
Military Press on Smith Machine: 65x10, 65x10, 65x9, 65x9

Traps:
DB Shrugs: 60x10, 60x10, 60x9, 60x8

Triceps:
Lying Ext. with EZ Bar: 50x12, 50x10, 50x10, 50x8
After last set I did 10 reps of close grip presses as a super set.

Cardio:
20 min on the treadmill at a steeper angle and faster pace, getting my HR to 120.

I actually did pretty well overall. Less volume/weight than usual, but that will come. And I'm very happy with the amount of cardio I did! I think I will get to 40 min quicker than I thought; I'm just so bored by it! LOL! But as long as I got something to read, I'll be OK.

Thanks for popping in for a read if you did!

[stayfit2008]

Hey Bob,..you look great my man for 50yrs! can't wait to watch the progress!

[Husky Bob]

Hey Bob,..you look great my man for 50yrs! can't wait to watch the progress!

Thank you sir! Now all I gotta do is get half as ripped as YOU! You look great!

Bob

[Husky Bob]

About to end my day with a protein shake which will take it to following totals:

Calories: 2030 (very good I'd say!)

Protein: 167 (not bad)

Carbs: 138 (helps that I didn't have any bread or pasta today!)

Fat: 67 (good)

[Husky Bob]

I'll be doing legs/abs and cardio tomorrow after work. I'm pretty sore in my chest and triceps.

Today's Fitday totals:

Cals: 2248

Pro: 161

Carbs: 176

Fat: 92

I'd like to get the protein a little higher, but I'm using total calories as my limiting factor, so I'm stopping here for the day.

[Husky Bob]

Cal: 2243

Pro: 163

Carbs: 166

Fat: 92

I'm happy with the total calories and lower carbs, but need to bump up Protein intake. Had a longer day than expected and got home late, so will do legs & abs tomorrow instead.

[Husky Bob]

Ah, it's much better doing the workout mid-afternoon when I have more energy!

Legs:

Hack Squats: 135x9, 225x7, 135x9

Leg Press: 315x10, 405x9, 495x9, 405x9, 315x8

Calf Press on Leg Press Machine: 315x10, 405x12, 495x10, 315x 10

(I did these two in a super set, going from the leg press into the calf press after each set)

Seated Calf: 110x10, 110x9, 90x12

Romanian DL: 135x10, 135x9, 135x9

I will add more volume and leg curls for the hammies as well in the near future. I've lost some strength, but it is what it is!

Abs:

Just 3 super sets of crunches (I do a straight crunch, then cross crunches to hit the obliques better): 15 reps each.

Cardio:

30 min on the Treadmill, 2.7 mph, at an angle of "8.0" (not sure what that is in degrees).

I'm still coughing a little throughout the workout, but I'm better off than I expected.

[Husky Bob]

Cals: 2269

Pro: 162

Carbs: 184

Fat: 86


I'm pleased with meeting my caloric intake goals, so far, but would like to get another 20 g of protein in.

I may add a little more protein to my shakes or yogurt (another 1/2 scoop each should do that).

[Husky Bob]

Fitday for Sunday:

Cals: 2420

Pro: 165

Carbs: 265

Fat: 78


Monday's Workout (Back and Biceps):

Pulldowns: 120x12, 140x10, 140x10, 140x8, 120x8

Cable Row: 120x10, 140x10, 140x10, 120x10

1 Arm DB Row: 45x8, 45x6


DB Curls: 40x8, 35x9, 35x9, 30x10

Hammer Curls: 45x5, 40x5, 35x6


Cardio: 20 min on T-Mill


Fitday for Mon:

Cals: 2211

Pro: 143

Carbs: 244

Fat: 70

[Husky Bob]

Tue's Fitday:

Cals: 2424

Pro: 182
Carbs: 194
Fat: 97


Tue's Wkt:

Chest

Bench: 135x10, 185x7, 185x7, 155x8, 135x10 (F**K! I'm weak!)

Inc. DB: 45x12, 45x10, 45x9, 45x9

Dips: Bodyweightx8


Delts:

DB Military: 35x12, 35x10, 35x10, 35x8


Traps:

DB Shrugs: 60x12, 60x12, 60x10, 60x9


Tri's:

Cable Ext: 120x12, 150x10, 150x8, 130x8, 110x8


Cardio: 25 min on T-mill



Wed's Ftiday:

Cals: 2345

Pro: 140
Carbs: 233
Fat: 93

[.pumpingiron]

good to see you have a new journal going bro!

keep up the good work!

[Husky Bob]

good to see you have a new journal going bro!

keep up the good work!

Thanks PI! Slow but sure...

I see you're walking a lot... in the snow! Can't seem to get into that! LOL!

[Husky Bob]

Legs, abs, cardio


Legs
Supetset of Leg Press right into Calf Presses, using the same weight:

315x12, 405x10, 495x10, 495x10, 405x8, 405x8

I wasn't too motivated to lift as I wanted to get into the cardio and I had to get back home to finish a paint job on our living room.

Abs:

3 sets of straight and angled crunches each for 15 reps

Cardio:
30 min on the Tread mill.

[Husky Bob]

Back:

Cable Rows: 100x12, 115x12, 115x12, 115x10

Pulldowns: 115x10, 130x9, 130x9, 115x10

1 Arm DB Row: 40x10, 40x10

DB Pullovers: 50x10, 60x10, 60x10


Biceps:

DB Curls: 40x9, 35x9, 30x9, 25x10, 25x10

Hammer Curls: 45x5, 40x5, 35x6


Cardio: 35 min on Treadmill

I'm still getting fatigued towards end of lifting, but cardio went well!

[.pumpingiron]

Thanks PI! Slow but sure...

I see you're walking a lot... in the snow! Can't seem to get into that! LOL!

yea, my fiance thinks I am crazy for walking in the snow covered streets at night

just about melted though

[tjwoody]

nice work man.

[hope2bme]

[QUOTE=Husky Bob;438396531]Wed, Jan 20th, 2010


I'll cut right to the cliffs!

1. My goal for this journal is to track my efforts to lose 20 lbs by June 12th.

2. That's about a 1 lb per week, for 20 weeks.

[QUOTE]


We have similar goals I am looking to lose 20 lbs by June 1st. 5 lbs down and 15 lbs to go. Good luck with your goals...I'll be crossing my fingers for you!

[Husky Bob]

[QUOTE=hope2bme;444957841][QUOTE=Husky Bob;438396531]Wed, Jan 20th, 2010


I'll cut right to the cliffs!

1. My goal for this journal is to track my efforts to lose 20 lbs by June 12th.

2. That's about a 1 lb per week, for 20 weeks.

We have similar goals I am looking to lose 20 lbs by June 1st. 5 lbs down and 15 lbs to go. Good luck with your goals...I'll be crossing my fingers for you!

Thanks! And good luck to you, too!

Got a journal I can follow?
Bob

[Husky Bob]

nice work man.

Thanks and GL to you, too!

Got a journal I can follow? Post the link.

Bob

[hope2bme]

[QUOTE=Husky Bob;445273051][QUOTE=hope2bme;444957841]

Wed, Jan 20th, 2010


I'll cut right to the cliffs!

1. My goal for this journal is to track my efforts to lose 20 lbs by June 12th.

2. That's about a 1 lb per week, for 20 weeks.



Thanks! And good luck to you, too!

Got a journal I can follow?
Bob

Yep http://forum.bodybuilding.com/showth...hp?t=121303391
Not sure I am posting the link correctly but my journal is over in the female section.
Keep up the good work!

[Husky Bob]

I also played tennis this morning before going to the gym later today. So I think I burned a fair amount of calories!

Chest:

Hammer Bench: 135x12. 185x12, 235x10, 235x8, 185x10, 185x9, 155x12

Dips: BWx6


Delts:

DB Presses: 25x10, 25x10, 25x9


Triceps:

CGBP: 95x12, 115x10, 115x10, 115x9

EZ bar extensions: 50x12, 50x10, 50x10 right into presses for 8 reps


Cardio: 20 min on the T-Mill

[KarateLift]

Looking good! Nice numbers on the close grip and Hammer Bench!

[Husky Bob]

Leg Press super setted with Calf Press (same weight):

315x12, 405x12, 495x10, 495x8, 405x10, 315x10


Romanian DLs:

135x10, 135x9, 135x8


Leg Curls (these are standing, one at a time):

30x12, 30x12, 40x10, 40x10


Seated Calf:

100x12, 100x12, 100x10


Abs:

Crunches, 3 sets of 20

Then I tried something new, seated crunches on plate loaded machine. One pulls their upper body down while pulling the legs up.

I put on a 25 lb plate and did 3 sets of 10. They were tougher to do than I thought! I think I will add those to the routine.


Cardio:

25 min on the T-mill

[Husky Bob]

I've decided to post the weekly average for each day as that's probably a better indicator.


Ave daily intake this past week:

Cals Consumed: 2324

Pro: 186

Carbs: 189

Fat: 87

Cals Burned: 2427 (about a 100 cals/day deficit if my entries are accurate!)


So, I've slowly upped the protein intake while lowering the carbs, just as I planned.


And since Jan 20th, I've gone from 220 lbs to 218 lbs!

Not bad, a good start. Still got to tweak a couple things.

[Husky Bob]

Because of my work schedule and impending storm I thought I'd do an upper body workout in one session.

Super Sets of Chest and Back:

Pulldowns X Dips (BW): 115x12 * 200x8, 130x10 * 200x7, 130x9 * 200x7

Hammer Bench X Machine Row: 225x10 * 135x12, 225x9 * 185x10, 225x8 * 185x10, 225x8 (drop to 135x12) * 185x8


(Straight Sets)

Inc DB Press: 50x12, 50x10, 50x10

Hammer Pulldown: 135x12, 155x10, 155x9


Arms:

DB Curls: 35x10, 35x9, 30x9, 30x8

CGBP: 95x12, 115x12, 115x10, 115x8


Cardio:

30 min on T-mill

[hope2bme]

And since Jan 20th, I've gone from 220 lbs to 218 lbs!

.

Congratulations! Doesn't it feel good to see progress happening?!

[KarateLift]

Looking good here! I'd love to have my incline DB's where yours are right now.

Keep it up!!