BigMech - Lighter, Faster, Stronger!

[BigMech]

4/6/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am. Feeling good this morning!

* Stretch

* Cardio
32 minutes on the step mill.

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 225
8 @ 225
7 @ 225
8 @ 220
8 @ 220
8 @ 220

Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

* Incline Dumbbell Press
10 @ 50
10 @ 60
8 @ 70
8 @ 75
0 @ 80
8 @ 75
8 @ 75
8 @ 70
8 @ 70

* Straight Leg Dead Lifts
15@bar
10@135
10@185
8@205
8@225
8@235
8@245
8@255
8@265

* Incline Dumbbell Chest Flys
10@25
10@35
8@45
8@50
8@50
8@50
8@50
8@50

* Chest Dips
6*10 – Assisted

* Pushups
6*10

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 233lbs after the workout. Bloat is almost gone. It’s amazing that you can vary up 9 lbs and down 7 in 6 days..... What a difference diet makes for water retention.

Awesome day on bench today, felt great. I wanted to keep going, but I needed to leave something in the tank for the other exercises today.

[BigMech]

4/7/2012 – Day 3 of my 4 day split

Got to the Gym at 6:15am. Ready for a kick butt leg workout this morning!

* Stretch

* Cardio
1 mile warm-up running on the track – 8:09 mile.
30 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
45 minutes total cardio

* Cable Tricep Push Downs
12 @ 55
10 @ 65
8 @ 75
8 @ 85
8 @ 95
8 @ 100
8 @ 95
8 @ 95
8 @ 90

* Barbell Squats
12@nothing
12@bar
10@95
8@115
8@135
8@155
8@175
8@175
8@175
8@165
8@155
8@115

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 35
8 @ 55
8 @ 65
8 @ 70
8 @ 70
8 @ 65
8 @ 65
8 @ 65

* Calf Extensions on Icarian seated incline machine
12 @ 200
12 @ 280
12 @ 340
12 @ 400
12 @ 400
12 @ 400
12 @ 400
12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
7 @ 205
8 @ 195
8 @ 195
8 @ 185

* Leg Press Machine, plate weight only
12 @ 90
10 @ 180
8 @ 270
8 @ 360
8 @ 380
8 @ 400
8 @ 420
8 @ 440

* Lower Back Extensions
10 + 35lbs
10 + 35lbs
10 + 35lbs
10 + 35lbs
10 + 35lbs
10 + 35lbs

* Stretch

Workout Totaled 2 hours and 45 minutes

Weighed in at 232 after the workout. Just one lb more than last Sat, so the bloat is gone.

Great workout this morning. Felt really strong. Still working on the squat form and making sure I get good depth. Doing the same on the leg press as well. I feel like I’m making good progress on them.

[BigMech]

4/9/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15am. Had a great Easter, and I actually managed to not over eat like last weekend, so I’m feeling good this morning.

Stretch

* Cardio
26 minutes on the ellipse machine.

* Seated Dumbbell Shoulder Press
12@40
10@50
10@60
10@65
9@65
9@65
8@65
7@65

* Upright Barbell Rows
10@65
10@85
8@105
8@115
8@125
8@125
8@115
8@115

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Standing Side Dumbbell Raises
10@20
8@25
8@30
8@35
8@35
8@35

* Standing Front Dumbbell Raises
10@20
8@25
8@30
8@35
8@35
8@35

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
8@160
8@160

* Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15

* Barbell Shoulder Shrugs
12@225
10@315
8@405
8@455
8@475
8@495
8@515
8@525
8@525
10@315
Straps at 315, Belt at 455.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
14@bar
12@65
10@85
8@95
8@105
8@105
8@95
8@95

Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 232 after the workout.

Good workout today, made some rep and weight gains here and there. Looking forward to my run at lunch!

[BigMech]

4/9/2012 – Run During Lunch

Ran 5.15 miles in 46:57. Good run today. Not our best time, but over 30 seconds faster than the last time we went. The wind was killer today, seemed like it blowing in our face the whole time. 9:07 pace.

[BigMech]

4/10/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am.

* Stretch

* Cardio
32 minutes on the ellipse machine.

* Wide grip cable pull downs
10@120
10@140
8@160
8@180
8@200
8@200
8@190
8@190
8@180

* Shoulder width grip ez-bar curls
10@60
8@70
8@80
8@90
8@90
6@90
8@80
8@80

* Narrow, Prone grip Pulldowns
10@140
8@160
8@180
8@200
8@200
8@190
8@190
8@180

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@180
10@180
10@180
10@180
10@180
10@180
Still taking it a little easy on these, but I upped the reps from last time. Elbow is feeling better, but want to jump back into these too quick.

* Incline bench dumbbell curls (bodyhard curls)
10@20
8@25
8@30
8@35
8@30
8@30

* Lifefitness Ab Crunch Machine
20@120
20@120
20@120
20@120
20@120

* Bent Over Barbell Rows
10@135
8@155
8@175
8@195
8@205
8@210
8@205
8@205
8@195

* Stretched

* Pullups
5 , 3, 2

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230, a new low post workout low for me. I was 233 when I left the house this morning, and I’m shooting at getting to 230 at the morning weigh in. I’ve been taking in 3,400 calories a day for the past few weeks, and losing a little over a pound a week. Once I hit my goal weight, I’ll raise that to 3,900 to 4,000 and see if I level off. I may have to cut the workouts down a little as well.

[BigMech]

4/11/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am. Been having trouble getting there at 6:00, I think I need to go bed earlier!

* Stretch

* Cardio
1 mile warm-up running on the track – 8:29 mile.
22 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
36 minutes total cardio

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 225
8 @ 225
8 @ 225
8 @ 225
7 @ 225
8 @ 215

Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

* Incline Dumbbell Press
10 @ 50
10 @ 60
8 @ 70
8 @ 75
8 @ 75
8 @ 75
8 @ 75
8 @ 70

* Straight Leg Dead Lifts
15@bar
10@135
10@185
8@205
8@225
8@245
8@255
8@265
8@275
8@285
10@185

* Incline Dumbbell Chest Flys
10@30
10@40
8@50
8@55
8@50
8@50
8@50

* Chest Dips
12,10 – Assisted
8,7,7,6 – Unassisted

* Pushups
5*15

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 231lbs after the workout.

Another great day on bench. When I first started I didn’t think it was going to be a good session, but the sets just kept coming at 225. I’ve never put up 225 that many times in a workout. Other exercises went well also, felt strong like bull today!

I’ve had several people come up to me at the gym in the past 2 days and express concern that I’m still losing weight, and they think I’m getting too lean. If I wasn’t still gaining weight and reps on my lifts, I might agree with them, but I’m still losing fluff. The funny part is, according to the BMI stuff I’m still 15lbs into the overweight category. Tells you what a crock BMI is.

[BigMech]

4/13/2012 – Day 3 of my 4 day split

Got to the Gym at 2:30pm. Work has just been a nightmare the past few days. I missed my run yesterday. I missed my workout this morning, and I was on the phone at midnight last night with a customer. I worked from home today, and called it a day at 2:00 and headed to the gym to do serious battle with the iron!

* Stretch

* Cardio
18 minutes on the ellipse machine. I plan to run after lifting.

* Cable Tricep Push Downs
10 @ 60
10 @ 70
8 @ 80
8 @ 90
8 @ 100
8 @ 100
7 @ 100
8 @ 95
8 @ 90

* Barbell Squats
12@nothing
12@bar
10@95
8@115
8@135
8@155
8@165
8@175
8@185
8@195
8@200
8@195
8@185
10@135

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 45
8 @ 55
8 @ 65
8 @ 70
8 @ 72.5
8 @ 70
8 @ 70
8 @ 65

* Calf Extensions on Icarian seated incline machine
12 @ 260
12 @ 240
12 @ 400
12 @ 400
12 @ 400
12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
7 @ 210
8 @ 205
8 @ 195

* Leg Press Machine, plate weight only
12 @ 90
10 @ 180
8 @ 270
8 @ 360
8 @ 410
8 @ 460
8 @ 500
8 @ 520

* Lower Back Extensions
10 + 45lbs
10 + 45lbs
10 + 45lbs
10 + 45lbs
10 + 45lbs
10 + 45lbs
Up 10 lbs on all sets.

* Stretch

* Run Outside
Ran 5.5 miles in 54:33. Not exactly a blistering pace for me, but not bad considering it followed up a great leg workout!

Workout Totaled 2 hours and 55 minutes

Weighed in at 230 after the workout.

Awesome leg workout today. I’ve started to build some strength with the new squat form and leg press as well. Gains all around, and I still had the energy to run 5 and a half miles afterwards. The first few running steps were strange, because I felt like almost bouncing, but I settled into a good rhythm. Very pleased with today, and it really helped wipe out some of the stress of along and crappy week at work.

[BigMech]

4/14/2012 – Day 4 of my 4 day split

Got to the Gym at 9:10. We had the family haircuts this morning, and then I hit the gym afterwards. Probably a good idea anyways to put a little space between yesterday’s late work out and today.

Stretch

* Cardio
32 minutes on the step mill.

* Seated Dumbbell Shoulder Press
10@40
10@50
10@60
10@65
0@70 I was really close this time, I think they will go soon.
10@65
10@65
8@65
8@65

* Upright Barbell Rows
10@65
10@85
8@105
8@115
8@125
8@130
8@125
8@115

* Cable Crunches
25@80
25@90
20@90
20@90
20@90

* Standing Side Dumbbell Raises
8@20
8@25
8@30
8@35
7@40
8@35

* Standing Front Dumbbell Raises
8@20
8@25
8@30
8@35
7@40
8@35

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
6@180 I need to use a 10 lb weight here, and do 8@170 for while…
8@160

* Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

* Barbell Shoulder Shrugs
12@225
10@315
8@405
8@455
8@505
8@525
8@535
7@545
8@525
10@315
Straps at 315, Belt at 455.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
14@bar
12@65
10@85
8@95
8@105
8@105
8@95
8@95

Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 229 after the workout. I finally got below 230 post workout! This is an all time low for me. I probably haven’t been below 230 since the 7th or 8th grade.

[BigMech]

4/16/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am. No, I still haven’t filed my taxes!!!!!

* Stretch

* Cardio
26 minutes on the ellipse machine.

* Wide grip cable pull downs
10@120
10@140
8@160
8@180
8@200
7@210
8@200
8@200
8@190

* Shoulder width grip ez-bar curls
10@60
8@70
8@80
8@90
8@90
8@90
8@90
8@90

* Narrow, Prone grip Pulldowns
10@140
8@160
8@180
8@200
8@190
8@190
8@180
8@180

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@180
10@190
10@190
10@190
10@190
10@190

* Incline bench dumbbell curls (bodyhard curls)
10@20
8@30
8@35
8@35
8@30
8@30

* Lifefitness Ab Crunch Machine
25@120
25@120
25@120
25@120

* Bent Over Barbell Rows
10@135
8@175
8@195
8@205
8@215
8@215
8@205
8@205
8@195

* Stretched

* Pullups
4, 3, 1

Workout Totaled 2 hours and 15 minutes.

Weighed in at 233, little bit of a bloat again from the weekend.

Good work out today. Elbow is feeling much, much better, but I’m still taking it a little easy on the rows. We are going to put off running today, as it’s supposed to be 90, and my running buddy is meeting someone for lunch. I need to bug out early and finish up the taxes anyways.

[BigMech]

4/17/2012 – Day 2 of my 4 day split

Got to the Gym at 6:20am. Up late doing the taxes last night. Finally all filed. That’s my excuse and I’m sticking to it!

* Stretch

* Cardio
22 minutes on the step mill

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 225
8 @ 230
8 @ 225
8 @ 225
8 @ 225
8 @ 225
10 @ 135

Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

* Incline Dumbbell Press
10 @ 50
10 @ 60
8 @ 70
8 @ 75
8 @ 75
8 @ 75
8 @ 75
8 @ 75

* Straight Leg Dead Lifts
15@bar
10@135
10@185
8@235
8@255
8@265
8@275
8@285
8@295
10@185

* Incline Dumbbell Chest Flys
10@30
10@40
8@50
8@50
8@50
8@50
8@50
8@50

* Chest Dips
10 – Assisted
8,8,7,7,7 – Unassisted

* Pushups
6*15

* Stretch

Workout Totaled 2 hours 15 minutes.

Weighed in at 233lbs after the workout.

Good workout today. That was my first shot at 230 on the bench, and I was able to get 8 reps. Just barely, but I got them! Couple other gains here and there on reps. Very happy with the workout overall.

[BigMech]

4/17/2012 – Run During Lunch

Ran 5.15 miles in 47:50. Not a bad run today, a little slower than usual, but it was hot out, so I’m happy with the results. 9:17 miles.

[BigMech]

4/18/2012 – Run During Lunch

Ran 5.15 miles in 45:40. First time we’ve done the 5 mile loop back to back and we killed it. 15 seconds off our best time from a few weeks ago, over 2 minutes better than yesterday. Weather was just perfect for a run, about 60 with a slight breeze!

8:52 miles, and that is with dogging the first mile in 9:53! The cute girl that passed us at about 2.5 miles in may have helped us pick up our pace

[BigMech]

4/19/2012 – Day 3 of my 4 day split

Got to the Gym at 6:05am. Ready for a good workout this morning. I took today and tomorrow off from work, so I can take as long as I want for the workout.

* Stretch

* Cardio
32 minutes on step mill

* Cable Tricep Push Downs
10 @ 60
10 @ 80
8 @ 90
8 @ 100
8 @ 105
8 @ 100
8 @ 100
8 @ 100
8 @ 95

* Barbell Squats
12@nothing
12@bar
10@95
8@135
8@155
8@175
8@185
8@195
8@205
8@195
8@185
10@155
10@135

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 45
8 @ 55
8 @ 65
8 @ 70
8 @ 75
8 @ 72.5
8 @ 70
8 @ 70
8 @ 70

* Calf Extensions on Icarian seated incline machine
12 @ 280
12 @ 360
12 @ 400
12 @ 400
12 @ 400
12 @ 400
12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
8 @ 205
8 @ 205
8 @ 195

* Leg Press Machine, plate weight only
12 @ sled
12 @ 90
10 @ 180
8 @ 270
8 @ 360
8 @ 410
8 @ 460
8 @ 460

* Lower Back Extensions
10 + 45lbs
10 + 45lbs
10 + 45lbs
10 + 45lbs
10 + 45lbs
10 + 45lbs

* Stretch

* Pullups
4,3,1

Workout Totaled 2 hours and 40 minutes

Weighed in at 231 after the workout.

Great leg workout today. Squatting that much after run 5 miles 2 days in a row put a real hurting on my legs. I ought to have some really good DOMS tomorrow. I started the leg press really light because I thought my quads were already shot, but I got up to 460, so I was happy with it.

Towards the end of my workout, I had a new guy come up to me, and ask me a few questions. Instead of the normal “How did you lose that much weight”, I got “How did you get that ripped? You are a monster!” He had never seen me when I was heavy, it felt pretty awesome.

[BigMech]

4/14/2012 – Day 4 of my 4 day split

Got to the Gym at 5:10. My wife wants to do the a body combat class at 9:30, so I needed to finished my workout and get home to watch the kids. Between the running, squaterday, and all the yard work I did yesterday, my legs are good and sore!

Stretch

* Cardio
34 minutes on the ellipse machine.

* Seated Dumbbell Shoulder Press
10@40
10@50
10@60
10@65
8@70
8@70
8@65
8@65

HELL YEAH! That is first time I have ever gotten the 70’s up for the overhead press, and I even managed 2 sets of 8. Felt awesome!

* Upright Barbell Rows
10@65
10@85
8@105
8@115
8@125
8@130
8@125
8@115

* Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
15/15
15/15

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@40
8@35

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@40
8@35

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
7@180
8@160

* Lifefitness Ab Crunch Machine
25@120
25@120
25@120
25@120
25@120

* Barbell Shoulder Shrugs
12@225
10@315
8@405
8@495
8@515
8@535
8@535
8@515
8@515
10@405
Straps at 315, Belt at 495.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
12@bar
12@65
10@85
8@95
8@105
8@115
5@125
8@105

Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 232 after the workout.

Great workout today. I am psyched about getting the 70’s up on the overhead dumbbell press. That is a goal I have been working towards for a long time. Made some other gains here and there during the workout as well. I feel like a beast right now!

[BigMech]

4/21/2012 – Day 1 of my 4 day split

Got to the Gym at 6:30am. Slept in a tiny bit this morning. I’m a little sore from a the yard work the past 2 days. It’s funny how you can go into the gym and throw around hundereds of pounds, but working on the yard for several hours makes you sore in a whole different way.

* Stretch

* Cardio
1 mile warm-up running on the track – 8:30 mile.
25 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
38 minutes total cardio

* Wide grip cable pull downs
10@120
10@140
8@160
8@180
8@200
8@210
7@210
8@200
8@200
8@190

* Shoulder width grip ez-bar curls
10@60
8@70
8@80
8@90
8@90
8@100
8@90
8@90
8@90

* Narrow, Prone grip Pulldowns
10@140
8@160
8@180
8@200
8@190
8@190
8@190
8@190

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@190
10@190
10@190
10@190
10@190
10@190

* Incline bench dumbbell curls (bodyhard curls)
10@20
8@30
8@35
8@35
8@35
8@35

* Bent Over Barbell Rows
10@135
8@155
8@175
8@195
8@205
8@215
8@220
8@215
8@215
8@205

* Stretched

* Pullups
4, 3

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.

Another great workout today. Even though I was sore from all the yard work, I made several gains in weight and reps. I’m noticing a big difference in the definition, and height of my biceps in the past several months, and my lats are noticeably wider as well. Very happy with the progress!

[BigMech]

4/23/2012 – Day 2 of my 4 day split

Got to the Gym at 6:30am. Hard to drag myself out of bed on this cold rainy morning, but I eventually got there!

* Stretch

* Cardio
27 minutes on the step mill

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 225
8 @ 230
8 @ 230
8 @ 230
8 @ 225
7 @ 225
10 @ 135

Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
18/18
18/18

* Incline Dumbbell Press
10 @ 50
10 @ 60
10 @ 70
9 @ 75
0 @ 80
0 @ 75
10 @ 70
10 @ 70
10 @ 70
10 @ 70

* Straight Leg Dead Lifts
15@bar
10@135
10@185
8@235
8@255
8@275
8@295
8@305
8@315
10@185

* Incline Dumbbell Chest Flys
10@30
10@40
8@45
8@50
8@55
8@55
8@55

* Chest Dips
10 – Assisted
9,9,8,8,8 – Unassisted

* Pushups / Decline Situps
12/12
12/12
12/12
12/12
12/12
12/12

* Stretch

Workout Totaled 2 hours 10 minutes.

Weighed in at 231lbs after the workout.

Good workout today, made some more gains on the bench. Not sure what happen in the incline dumbbell presses. I missed with the 80’s twice, and then the 75’s wouldn’t go up either, so I dropped back to the 70’s and upped the reps.

[BigMech]

4/24/2012 – Day 3 of my 4 day split

Got to the Gym at 6:15am. Leg day today, and then I’m going to go running this afternoon!

* Stretch

* Cardio
30 minutes on ellipse machine

* Skull Crushers
10 @ 40
10 @ 50
8 @ 60
8 @ 70
8 @ 60
8 @ 60
8 @ 60
10 @ 50
All the pulley stacks were in use, so I did skull crushers instead today.

* Barbell Squats
12@nothing
12@bar
10@95
8@135
8@155
8@165
8@175
8@185
8@195
8@205
8@215
8@215
8@195
10@155

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 45
8 @ 55
8 @ 65
8 @ 70
8 @ 75
8 @ 75
8 @ 75
8 @ 75

* Calf Extensions on Icarian seated incline machine
12 @ 300
12 @ 400
12 @ 400
12 @ 400
12 @ 400
12 @ 400
12 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
8 @ 215
8 @ 205
8 @ 195

* Leg Press Machine, plate weight only
10 @ 180
10 @ 270
8 @ 360
8 @ 450
8 @ 540
8 @ 590
8 @ 540
8 @ 540

* Lower Back Extensions
10 + 50lbs
10 + 60lbs
10 + 60lbs
10 + 70lbs
10 + 70lbs
10 + 70lbs
I started using a barbell here instead of a plate to get more weight.

* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 230 after the workout. My weight is going down very slowly, but I’m noticing changes in my upper body definition, and I’m starting to get some definition now in the legs as well. Very happy with the progress so far.

Good workout today. Made some gains on the squats and a couple of other exercies, and felt good and strong the whole workout.

[BigMech]

4/24/2012 – Run During Lunch

Ran 5.15 miles in 45:28. Another 12 seconds off my best time on this loop. We started out with a sub 9 minute mile for the first mile and kept it up the whole time. Was a beautiful day for a run. It’s funny how I run faster if I have my leg day on the same day as the run!

8:49 miles, getting faster!

[BigMech]

4/25/2012 – Day 4 of my 4 day split

Got to the Gym at 6:25. Just wanted to sleep in this morning, but I eventually dragged my lazy ass out of bed and hit the gym. The iron doesn’t care if you are a little late, just that you show up to do battle!

Stretch

* Cardio
1 mile warm-up running on the track – 8:01 mile. So close to getting back under 8 min/mile
23 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
35 minutes total cardio

* Seated Dumbbell Shoulder Press
10@40
10@50
10@60
10@65
0@70 almost got them up, but just wouldn’t go.
11@65
10@65
9@65
8@65

* Upright Barbell Rows
10@65
10@85
8@105
8@115
8@125
7@135
8@130
8@125

* Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
18/18
18/18

* Standing Side Dumbbell Raises
10@25
10@30
8@35
8@40
7@40
8@35

* Standing Front Dumbbell Raises
10@25
10@30
8@35
8@40
7@40
8@35

* Rear Deltoid Machine
10@120
8@140
8@160
8@180
7@180
8@160

* Barbell Shoulder Shrugs
12@225
10@315
8@405
8@495
8@515
8@535
8@545
8@555
8@535
12@405
Straps at 315, Belt at 495.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
14@bar
12@65
10@85
8@95
8@105
8@110
8@115
7@105
8@85


Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 228 after the workout. New low. At my morning weigh-in, I was 231, so only one more pound to go to hit my goal.

Good workout overall today. I’m a little bummed about not getting the 70’s up on the overhead press, but not a big deal. Made some good gains in other areas.

[BigMech]

4/26/2012 – Run During Lunch

Ran 5.15 miles in 44:22. Holy crap we were flying today. That’s 66 seconds faster than Tuesday, which was my previous best time. Weather was awesome, and we just kept getting faster the whole run. I ran the last mile in 8:09, which beats my best mile while distance running by almost 30 seconds.

Averaged 8:37 per mile. Extremely happy with the run today

[BigMech]

4/27/2012 – Day 1 of my 4 day split

Got to the Gym at 6:25am. I really need to get back into the 6:00 grove, I’m getting into work pretty late. Feel good this morning, rested and strong.

* Stretch

* Cardio
26 minutes on the ellipse machine, plan on running again this afternoon, have a 5k race on Sunday that I want to kick butt at.

* Wide grip cable pull downs
10@120
8@160
8@180
8@200
8@210
7@210
8@200
8@200
8@200

* Shoulder width grip ez-bar curls
10@60
8@80
8@90
8@100
7@100
8@90
8@90
8@90

* Narrow, Prone grip Pulldowns
8@160
8@180
8@200
8@210
8@200
8@200
8@190

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@190
10@200
10@200
10@200
10@200
10@200

* Incline bench dumbbell curls (bodyhard curls)
10@25
8@30
8@35
8@35
7@35
8@30

* Flite Plate Loaded Standing Squat Machine
15@machine
15@90
15@180
15@270
15@360
15@360

* Bent Over Barbell Rows
10@135
8@185
8@205
8@215
8@225
7@225
8@215
8@205

* Stretched

Workout Totaled 2 hours and 20 minutes.

Weighed in at 229 after the workout.

Excellent workout today. Made some gains on weights and reps. I decided to add some high rep leg work today to help with my squats. I can go nice and deep on this machine since I don’t have to worry about balance. I think it will help with my flexibility and getting out of the hole. I’ll keep this in day 1 for a while and see if it helps out.

[BigMech]

4/27/2012 – Run During Lunch

Ran 5.15 miles in 44:02. Third run this week and we kicked butt! I was trying to get in a little extra running to be ready for the 5K this weekend, and I turned in my best time ever for this distance. We were more consistent than yesterday on the speed. After the first mile we settled in 8:25 or pace and stayed there for 4 miles. 8:33 miles on average, that’s my best pace for any distance so far!

[BigMech]

4/28/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am. Ready to kick it this morning.

* Stretch

* Cardio
32 minutes on the step mill

* Barbell Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 205
8 @ 225
8 @ 235
7 @ 235
8 @ 230
8 @ 230
8 @ 225
10 @ 135

Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
18/18
18/18

* Incline Dumbbell Press
10 @ 50
10 @ 60
10 @ 70
10 @ 75
10 @ 75
9 @ 75
8 @ 75
10 @ 70

* Straight Leg Dead Lifts
15@bar
10@135
10@185
8@235
8@255
8@265
8@275
4@285 – Back felt a little sore, so I back off for the rest of the sets.
8@255
8@235
10@185

* Incline Dumbbell Chest Flys
10@30
10@40
10@50
10@50
10@50
9@50
8@50

* Chest Dips
10 – Assisted
10,9,10,9,8 – Unassisted

* Pushups
15 * 6

* Stretch

Workout Totaled 2 hours 30 minutes.

Weighed in at 227 lbs after the workout, new low for post workout. The big news is that I was 229.4 when I left the house this morning, so I hit the goal I set almost 2 months ago, and gave myself 2 months to hit. I’m going to raise my daily calories 200 for a week, and then adjust from there. I want to slowly come up to maintenance.

Awesome workout today. Aside from hitting my body weight goal (I never thought I would get anywhere near this low when I started out, or even a year ago) I put up 235 for 2 sets for the first time on the bench press.

Looking forward to the 5K tomorrow!

[BigMech]

5K for the Autism Resource Center in Worcester, MA

Ran my 5K today in 25:52.4. Works out to 8:19 miles.

http://racewire.com/results.php?id=173

I felt good the whole race, and according to my phone, I ran a 7:45 mile in there some where.

[BigMech]

4/30/2012 – Day 3 of my 4 day split

Got to the Gym at 6:10am. Smoke alarm freaked out at 4:00am for now reason, but other than that I’m feeling good today. Pumped from the race yesterday.

* Stretch

* Cardio
27 minutes on the step mill. I wanted to use the ellipse machine this morning since I’m running at lunch, but they were all full...

* Cable Tricep Push Downs
10 @ 60
10 @ 80
8 @ 90
8 @ 100
8 @ 100
8 @ 100
8 @ 100
8 @ 95

* Barbell Squats
12@nothing
12@bar
10@95
10@135
10@155
8@175
8@185
8@195
8@205
8@215
8@215
8@175
10@135

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 45
8 @ 55
8 @ 65
8 @ 70
8 @ 75
8 @ 77.5
8 @ 80
8 @ 80
8 @ 77.5
8 @ 55

* Calf Extensions on Icarian seated incline machine
15 @ 300
15 @ 400
15 @ 400
15 @ 400
15 @ 400
15 @ 400
15 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 155
8 @ 175
8 @ 195
8 @ 205
8 @ 210
7 @ 210
8 @ 205
8 @ 195
8 @ 155

* Lower Back Extensions
10 + 60lbs
10 + 70lbs
10 + 80lbs
10 + 80lbs
10 + 80lbs
10 + 80lbs

* Leg Press Machine, plate weight only
10 @ 200
10 @ 290
8 @ 380
8 @ 470
8 @ 560
8 @ 560
8 @ 560
8 @ 560
10 @ 380


* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 228 after the workout.

Good workout today. Didn’t make any gains on the squats, but I was happy with the work I did there. Probably too much running lately. Made some gains here and there on other exercises.

[BigMech]

5/1/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15. Feeling a little run down this morning. I think I’m fighting off a cold or something. Kind of stuffed up.

Stretch

* Cardio
27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
12@40
12@50
10@60
10@65
0@70 missed them again.
11@65
10@65
9@65
9@65
8@65

* Upright Barbell Rows
10@65
10@85
8@105
8@115
8@125
8@130
8@125
8@125

* Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
18/18
18/18

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@35

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@35

* Rear Deltoid Machine
10@100
8@120
8@140
8@160
8@160
8@160

* Quad Extensions, single leg
14@50
15@40
15@40
15@40
15@40

* Barbell Shoulder Shrugs
12@225
10@315
10@405
8@495
8@515
8@535
8@555
8@535
8@535
12@405
Straps at 315, Belt at 495.

* Hammer Strength behind the head press machine
12@90
10@110
10@130
8@150
8@170
7@190
8@180
7@180
10@130

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 231 after the workout. Little bit of a bloat from the weekend I guess.

Today’s workout was tough. Never really got into a rhythm, but I’m glad I got the work in.

[billb7581]

FLEX said I should look you up.

I've been meaning to ask you...what kind of routine did you do starting out? I've been at this about 3 months doing All Pros and some sporadic cardio, but I am coming from a similar place as you were.

Overweight mechanic here LOL. I'm down to 270 from about 305 but things have kinda stalled

[BigMech]

5/2/2012 – Run During Lunch

Ran 5.15 miles in 45:46. Didn’t really want to run today, but my running buddy dragged me out. Not too shabby for feeling so crappy at the start. 8:53 miles. I feel much better after the run than I did before!

[BigMech]

FLEX said I should look you up.

I've been meaning to ask you...what kind of routine did you do starting out? I've been at this about 3 months doing All Pros and some sporadic cardio, but I am coming from a similar place as you were.

Overweight mechanic here LOL. I'm down to 270 from about 305 but things have kinda stalled

When I started out, I was lifting on a 2 day split 4 or 5 days week.

Each workout I started with 30-40 minutes of cardio, lift for 60-70 minutes and then did 10-15 minutes of cardio at the end.

For the cardio at the beginning of the work I did either:
* Ellipse Machine
* Stair Master
* Run/Walk on the track
* Walk/Hit the heavy bag

For the cardio at the end it did:
* Ellipse Machine
* Exercise Bike

One key for me for the cardio was using a heart rate monitor to make sure I was getting and keeping my heart rate high enough.

The 2 split lift split looked like this:

Day 1
Chest
Barbell Bench Press
Incline Dumbbell Press
Triceps
Cable Pushdowns
Shoulders
Dumbbell Shoulder Press
Barbell Upright Row
Legs
Calf Extensions
Quad Extensions
Leg Press Machine

Day 2
Bicep
Barbell Curl
Dumbbell Hammer Curl
Lat
Wide grip lat pull downs
Bent over, one arm Dumbbell Rows
Traps
Barbell Shrugs
Back
Lower Back Extension Machine
Legs
Hamstring Curls
Barbell Deadlifts

I would do 1 or 2 warmup sets with each exercise, and the 3-4 worksets in the 6-10 rep range.

While I was doing this, I was eating 2200-2400 calories a day, which was giving me a loss of 2 to 2.5lbs a week.

[BigMech]

5/3/2012 – Day 1 of my 4 day split

Got to the Gym at 6:20am. Elbow has been bugging me a little bit the last week, so I’m going to take it a little lighter today and the exercises that bug it.

* Stretch

* Cardio
27 minutes on the ellipse machine.

* Wide grip cable pull downs
10@120
10@140
10@160
8@180
8@200
8@200
7@190
8@190
10@140

* Shoulder width grip ez-bar curls
10@50
10@60
8@70
8@80
8@80
8@80
8@80
10@60

* Narrow, Prone grip Pulldowns
10@120
10@140
8@160
8@180
8@180
8@180
8@180
10@140

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 15 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@160
10@160
10@160
10@160
10@160
10@115

* Flite Plate Loaded Standing Squat Machine
15@machine
15@90
15@180
15@270
15@360
15@450
15@450
15@450
15@270

* Incline bench dumbbell curls (bodyhard curls)
10@20
10@25
10@30
10@30
10@30
10@30
10@20

*Standing T-Bar Rows
15@machine
12@45
10@90
10@100
8@110
8@120
8@120
8@120
10@100

* Stretched

Workout Totaled 2 hours and 10 minutes.

Weighed in at 229 after the workout.

Decent work out today, and my elbow didn’t bug me much, which is a good thing. I cut down to 5 working sets to try and shorten the workout a little bit.