Back To The Dungeon

[FlaIronMind]

The numbers for today:

Total caloric intake = 2,182

Macros:
Protein = 150.59g
Carb = 238.95g (bulk came from fruit, dairy, oatmeal and some pasta)
Fat = 65.39g

[FlaIronMind]

Just got back from the dungeon from a session with my trainer. Worked hard. Did a lot of iron work - squats, dead lifts, sumos, dead to press, curls, rows, rows to press, pull downs and some cable work and some work with the kettles.

During the session, my trainer asked if I had brought my gloves in my bag.

"Of course."

He went and grabbed his mitts and we spent about 15 minutes (total) working on my jabs, uppers, hooks and blows, mixing it up good and proper. OOH-RAH! Started to get winded far quicker than I imagined and started to tire easily, particularly as he first grabbed the mitts about 35-40 minutes into our session.

Pushed through and pushed past that point where it felt like I was gonna lose my earlier breakfast and pre-PT blueberries. My stamina is not what it once was, nor is my foot work and timing. Don't feel like my power is there with the force it had before, though my trainer said it was strong and my contact with the mitts was solid. I just didn't feel it the same.

But, that is gonna end p.d.q. Felt incredible to have that action once more vs. just working with a heavy bag and speed bag.

Did some more iron and closed the session with some more work with the mitts. Jogged home, drenched. Just hit a cold shower and am downing a protein shake now.

Great session today and noticing the progress I've made thus far, while keeping a lock on what lies ahead.

Feeling outstanding.

[IronAvalanche]

I just found your journal. Lots of good work in here. Good luck with your goals.

[mharrislove]

Bicep Curl:
12 x 70 lbs
10 x 90 lbs
7 x 110 lbs
4 x 110 lbs

You must be armed with some serious guns! The biceps are lookin' strong.

[FlaIronMind]

I just found your journal. Lots of good work in here. Good luck with your goals.

Much appreciated, thanks.

[FlaIronMind]

You must be armed with some serious guns! The biceps are lookin' strong.

Thank you MHL. I was in that moment where the mind was focused, the movements fluid and natural and life was working pefectly, so I just kept up'ing it. Then I tried it with 120 and was snapped back to reality. But 110 sure felt good...

[FlaIronMind]

The numbers for today:

Total caloric intake = 2,191

Macros:
Protein = 162.6g
Carbs = 240.5g (bulk came from fruit, OJ and honey-wheat muffin, also some milk & red potato)
Fat = 55.8g

[FlaIronMind]

Woke up earlier this morning and am feeling great. OOH-RAH!

Was waiting to see the aftermath of yesterday's session with my trainer (especially after the condition I was in after our first session back on 8/19/10), but, while I have some soreness (moreso in my lats, rhomboids and traps), it is not bad at all, and is nowhere near that screaming pain following my first day back. But, like I said earlier in this journal, through persistence and dedication, there's only one "first day back."

Having some coffee and will get some breakfast and head back to the dungeon.

Make it a great day people.

[FlaIronMind]

Just got back the dungeon. Great session today:

Side-Seated Pull Downs:
10 x 42.5lbs (1 x each arm)
10 x 50lbs (1 x each arm)
7 x 65lbs (1 x each arm)
5 x 65lbs (1 x each arm)

Seated Triceps Extension:
12 x 65lbs
10 x 95lbs
5 x 125lbs
5 x 140lbs
1 x 155lbs (PB)

Incline Press:
10 x 50lbs
7 x 50lbs
6 x 50lbs

Seated Rows:
7 x 50lbs (tandem)
10 x 50lbs (alternating)
10 x 50lbs (alternating)

Bicep Curls:
10 x 90lbs
10 x 90lbs
10 x 95lbs
5 x 110lbs
2 x 130lbs (PB)

Shoulder Press:
10 x 60lbs (x3)

Leg Press:
5 x 270lbs (x5 - did crunches in between sets, five sets of 10)

Seated Leg Curl:
10 x 50lbs (x3)

Closed with 4 minutes on the heavy bag and jog home from the gym.

Feeling abso-frickin-lutely outstanding and stoked about my two personal bests today.

[fitmom43]

Sub'd!!!

Great workout, I'm impressed. You need to post some progress pics

BTW I owe you some greenz for the Never Forget thread, I'm on spread as soon as I am off I will make sure to send some your way!!! And THANK YOU!!!!! For your service to our Country!!!!!!!

[FlaIronMind]

Sub'd!!!

Great workout, I'm impressed. You need to post some progress pics

BTW I owe you some greenz for the Never Forget thread, I'm on spread as soon as I am off I will make sure to send some your way!!! And THANK YOU!!!!! For your service to our Country!!!!!!!

Thank you....and I'm not at the point where progress pics are ready to be up'd. Lol.

And, thanks so much, but just know that's not what that was about. I was only wanting to let you know how much that thread meant to me, and how much I know it means to others. Thanks again.

[IronAvalanche]

Great looking workout! And congrats on the PB's. Your moving some serious weight. Keep up the good work!

[FlaIronMind]

Great looking workout! And congrats on the PB's. Your moving some serious weight. Keep up the good work!

Many thanks!

[FlaIronMind]

Also...

Just stepped off the scale. 254.8. When I first returned back to the gym on 8/19/10, it was 259.6.

Decent progress, still need to keep my head down, eatin' right and pluggin' away.

[fitmom43]

Also...

Just stepped off the scale. 254.8. When I first returned back to the gym on 8/19/10, it was 259.6.

Decent progress, still need to keep my head down, eatin' right and pluggin' away.

Excellent!!!! IMO slow weight loss is the best. I lost my weight very slowly over a period of 4 years and have kept it off. Anytime I would lose a drastic amount of weight on one of the fad diets I would gain it all back plus more!!!

Keep up the great work!!!!

[IronAvalanche]

Also...

Just stepped off the scale. 254.8. When I first returned back to the gym on 8/19/10, it was 259.6..

Excellent progress!

Decent progress, still need to keep my head down, eatin' right and pluggin' away.

^^^^^This is the key!

[FlaIronMind]

Excellent!!!! IMO slow weight loss is the best. I lost my weight very slowly over a period of 4 years and have kept it off. Anytime I would lose a drastic amount of weight on one of the fad diets I would gain it all back plus more!!!

Keep up the great work!!!!

Thank you!

Excellent progress!



^^^^^This is the key!

Thanks IA!

And, since you're a Mississippi boy....ROLLLLLLL TIDE!!!

Actually, my folks both went to Southern Miss. I had to set things right and chose Alabama. Lol.

[FlaIronMind]

Numbers for today:

Total caloric intake = 1605.5

Macros:
Protein = 162.29g
Carbs = 172.95g (bulk came from fruits, low-fat milk, sports drink & turkey sub on whole-wheat)
Fat = 28.39g

Will probably have something a little later for that last meal, so will update as necessary.

Edited to add:

Also took a swim in the ocean this evening for about 30 minutes. The swimming did my sore arms and back good - better than any Epsom salt I've ever had.

[fitmom43]

I had to set things right and chose Alabama. Lol.

Ohhhhh we have a problem Houston!!!!!


I am a huge Penn State Fan and they play Bama in two weeks LOL It should be a fantastic game!!!!

[FlaIronMind]

Ohhhhh we have a problem Houston!!!!!


I am a huge Penn State Fan and they play Bama in two weeks LOL It should be a fantastic game!!!!

Let me extend my condolences in advance, with respect to how badly Bama is going to eviscerate your boys.

Well, if there's anything that can be said for Penn State - at least they ain't Auburn.

[fitmom43]

Let me extend my condolences in advance, with respect to how badly Bama is going to eviscerate your boys.

Well, if there's anything that can be said for Penn State - at least they ain't Auburn.

ooooooohhhhhh you are sooooo going to eat those words LOL

and OMG comparing us to Auburn O'RLY!!!! LOL I can see this is going to get good!!!!



Penn State vs. Bama 1979 the tradition goes way back LOL

[FlaIronMind]

ooooooohhhhhh you are sooooo going to eat those words LOL

and OMG comparing us to Auburn O'RLY!!!! LOL I can see this is going to get good!!!!



Penn State vs. Bama 1979 the tradition goes way back LOL

Yeah, Penn State's just about as bad as Auburn. Auburn can't figure out if they're the "Tigers," a bunch of War Eagles or a bunch of Plainsmen. Poor confused folks. On the other hand, leave it to Penn State to call themselves "Nittany Lions" and have a stadium named after a water-dwelling rodent.

Been along time since those Bear Bryant v. Paterno days. And, if my increasingly foggy memory serves me correctly, I think each time Bear and Paterno met, Patero ended up a whooped pup.

Bear Bryant was a near god in my household growing up, and rightly so. Well maybe third place to (1) our Lord and Saviour and (2) Chesty Pulller. Actually, he'd be tied third place with Billy Graham.

But I digress.

Your Nitty-Nannies are gonna be sent back to Quaker country with their tails 'tween their legs.



Edited to add -

Ok, ok...maybe not "Quaker Country."

Carpetbagger fits a lil' better....lol.

[whatevergirl]

Numbers for today:

Total caloric intake = 1415.5

Macros:
Protein = 153.29g
Carbs = 137.95g (bulk came from fruit, low-fat milk, sports drink & turkey sub on whole-wheat)
Fat = 25.89g

Will probably have something a little later for that last meal, so will update as necessary.

Edited to add:

Also took a swim in the ocean this evening for about 30 minutes. The swimming did my sore arms and back good - better than any Epsom salt I've ever had.

OWS is hard...good for you, getting a nice swim in!

GO STEELERS...sorry...had to say it. LOL

Keep up the good work. The dungeon becomes you.

[FlaIronMind]

OWS is hard...good for you, getting a nice swim in!

GO STEELERS...sorry...had to say it. LOL

Keep up the good work. The dungeon becomes you.

Thank you WEG.

And I'll let the Steelers comment slide; pro ball is an entirely different matter.

[FlaIronMind]

Thus far, have taken today off to recover just a bit. But, I can hear the dungeon calling my name, so that may soon change.

[msru]

Just got back the dungeon. Great session today:

Seated Triceps Extension:
12 x 65lbs
10 x 95lbs
5 x 125lbs
5 x 140lbs
1 x 155lbs (PB)

What kind of tricep extension are you doing? With an ex-curl bar, barbell or dumbell? That's a crazy amount of weight, at least for me it is! The most I've done was a seated extension with a 100 lb dumbbell.

What do you think of the jogging for your cardio? I lost a lot of weight back in the winter jogging/running about 3-6 miles per day. I eased off the runs over 3 miles because it seemed to really sap my strength a bit too much. I'm doing a Labor Day 5K tomorrow morning.

[FlaIronMind]

What kind of tricep extension are you doing? With an ex-curl bar, barbell or dumbell? That's a crazy amount of weight, at least for me it is! The most I've done was a seated extension with a 100 lb dumbbell.

What do you think of the jogging for your cardio? I lost a lot of weight back in the winter jogging/running about 3-6 miles per day. I eased off the runs over 3 miles because it seemed to really sap my strength a bit too much. I'm doing a Labor Day 5K tomorrow morning.

It's a machine, seated triceps extension.

As for jogging, I usually jog to and from the gym, with some treadmill and elliptical at the gym (usually to help with the lactic). At this stage of my life, I've been left with pretty significant shin splints, so I generally keep the running/jogging minimal, or at least doing so on surfaces that don't impact as much (e.g., concrete/asphalt). I also close each session with about 3-4 minutes all out on the heavy bag and, sometimes, with some time with a speed rope. Speed rope wakes up my shin splits as well, but it seems like to a lesser degree than jogging/running.

Good luck with the 5k tomorrow. Not too long ago I did a 5k for Leukemia/Lymphoma. Made great time, but was hurting afterwards.

[FlaIronMind]

Well, was going to take today off to recover, but decided I would save resting/recouping for the Sabbath, where it properly belongs. Problem was, I waited too long in the day to answer the call of the dungeon, because the wife and I have a party to attend this evening. So I had to keep it abbreviated. Did some leg presses which ventured into territory that I've not charted for several years. Felt AWESOME!

Cable Cross-Overs:
10 x 30lbs (x3 - left)
10 x 30lbs (x3 - right)

Wide-Grip Pull-Downs:
10 x 60lbs (x4)

Bicep Curls (Dumbells):
5 x 80lbs (x3 - left)
5 x 80lbs (x3 - right)

Bench Press:
5 x 115lbs (x5)

Leg Pres:
5 x 360lbs (x4) (with crunches (4 x 10) in between sets)

Also did some work with the kettles. Went 3 minutes on the heavy bag to close out this session, followed by a jog home.

Feeling excellent.

[mharrislove]

A short workout doesn't mean an easy one - the session looks pretty intense!

[FlaIronMind]

A short workout doesn't mean an easy one - the session looks pretty intense!

So true...and I get the sense I'm gonna be feeling my quads and hamstrings in the morning...at least, moreso over the others I hit this evening.

Thanks, as always, MHL.