Beefcake!! BEEFCAKE!!!!!!

**beefcake66** · 02-05-2018, 04:49 AM

Last week was something like:

Monday: Forgetting
Tuesday: Workout
Wednesday: Workout
Thursday: Rest (Chores, cooking)
Friday: Football Fitness thing: 60 minutes- Warmup, ladder/hurdle drills, 5ex x 45sec work/15 sec changeover x 3 rounds
Saturday: Painting a closet
Sunday: Dying of pain

This weeks plan:

Monday: Weights / Watch superbowl on the Rower
Tuesday: Rest Day
Wedensday: Weights
Thursday: Rest Day
Friday: Weights, Football
Saturday: Weights, Cardio
Sunday: Cooking/Food Prep

**beefcake66** · 02-06-2018, 05:49 AM

Well - Monday was insanely busy so I didn't get a chance to get to the gym at all; I was also still super sore from Friday, but that's mostly passed now so I'll be moving the Monday workout to Tuesday (today).

Weight has been creeping up, but im expecting it to go back down, like it had been. Basically 169-175 range right now.

At least ive been successfully meal preppin.

**beefcake66** · 02-09-2018, 04:11 AM

Wednesday Nights workout is killing me haha
I need to find the sheet to fill out the correct info, but this is it roughly:

Hexbar Deadlifts
45 x 12
65 x 12
85 x 12

Seated DB Press
12 x 12
15 x 12
20 x 12

Glute Bridges
BW x 12
BW x 12

Walking Lunges
BW x 5/5
BW x 5/5

Cable Rows
50 x 12
50 x 12
50 x 12

Lat Pulldowns
80 x 10

Incline DB Press
20 x 12

Incline DB Flyes
15 x 12

A1 Lateral Raises
8 x 12
8 x 12
8 x 12

A2 Rear Delt Flyes
8 x 12
8 x 12
8 x 12

Thursday Night Workout:
Exercise Bike: 20 min
Rowing Machine: 15 min
Exercise Bike: 10 min

Rear Delt Flyes:
8 x 12
8 x 12
12 x 10

Friday AM Weigh In: 171.8lbs
It's goin back down..

I have an extra exciting piece of motivation right now, so I really need to amp up my training and weightloss efforts. I'd like to be down another 15-20 by the end of March. About 7 weeks. Gonna be tough but it's feasible if I stick to it and don't mess up my diet

Friday PM workout will be the football-fitness-bootcamp; I believe they switch it up a bit every time so it should be interesting. I hope the muscle DOMS is gone by then... lol

**JohnButz** · 02-09-2018, 04:27 AM

Nice work going on in here!

**beefcake66** · 02-13-2018, 07:46 AM

Originally Posted by JohnButz

Nice work going on in here!

Thanks for stopping by! I'm trying to put in some good work!

-------------------------------------------------------------------------------------
GOTTA. STAY. FOCUSED. ON. THE. GOAL.

some times during the day im super motivated, and other times im just too drained to continue - even if I didnt do anything that day.
--------------------------------------------------------------------------------------

Saturday Feb 10
Weight: 169.0lbs
Rest Day; SUPER SORE FROM FRIDAY; So many errands and chores. Birthday party that night (I was DD so behaved), I probably underate.

Sunday Feb 11
Weight: 168.8lbs
Still sore. Minimal exercising. Lots more chores. Ate poorly (Soup&Crackers, Popcorn Chicken, Chocolate Bars and Spearmint leaves ... hah.. frig)

Monday Feb 12
Weight: number not recorded because it was not measured properly, but I know it was high (~174)
Normal Work day - Went for a 30 minute walk at lunchtime (+6C)
Fasted most of the day, hit my protein goal but made bad food choices/got bingey later
Got some groceries. Did some meal prep (lentils).

PM Workout

A1 Bench Press
65 x 10
95 x 10
95 x 8
95 x 6

A2 T-Bar Row
35 x 12
35 x 15
35 x 15

B1 Lateral Raises
8 x 12
8 x 12

B2 Rear Delt Flyes
8 x 12
8 x 12

BB Back Squats
45 x 15
65 x 15
85 x 10 (oyyyyy)

Walking Lunges
BW x 10/10
BW x 10/10

Tuesday Feb 13
Weight: 173.4lbs
Normal Work Day = 30 minute walk at lunch (SOO COLD OUT -6C+windy)
Lots of Meal Prep - taco meat, meat sauce, black bean spaghetti

PM Workout

Squat
45 x 10
55 x 10
65 x 10
55 x 10
45 x 10

Seated DB Press
20 x 10
25 x 10
25 x 10 (my pecs were killin from yesterday)

WG Lat Pulldown
50 x 10
55 x 10
60 x 10
60 x 10
60 x 10 (trying to feel things working

)

Ez Bar curls
25 x 10
25 x 10
25 x 10

Walking Lunges
BW x 10/10
BW x 10/10

Wednesday Feb 14
</3 day
Weight: 172.8lbs
Normal Work Day = 30 min walk at lunch
Chiropracter appointment
REST EVENING.

Thursday Feb 15
Weight: 170.6lbs
Normal Work Day = 30 min walk at lunch
Weight Workout(s) scheduled

**beefcake66** · 02-16-2018, 04:00 AM

Thursday Feb 15 continued...

Squats
45 x 15
65 x 15

Glute Bridges
BW x 15
BW x 15

Stationary Rower:
40 minutes / 7km

Hex Deadlifts
65 x 10
75 x 10
85 x 10
95 x 10

Exercise Bike:
30 minutes

It was a really meh day with a super ****ty evening

Friday Feb 16
Weight: 196.8lbs
Normal Work Day = 30 min walk at lunch (unless it rains/snows heavily)
Football Fitness Training scheduled

**beefcake66** · 02-21-2018, 05:05 AM

Saturday Feb 17
Weight: 168.6lbs
Sore. Busy doing chores and stuff. Diet meh.

Sunday Feb 18
did not weigh
more chores, no real exercising

Monday Feb 19
Weight: 172lbs
Noon: Mini Walk
PM Weight Lifting:

A1 Hex Deadlifts
65 x 10
85 x 10
95 x 10
105 x 10
115 x 8

A2 T-Bar Landmine Rows
35 x 15
45 x 12
55 x 10

B1 Leg Press
90 x 20
90 x 20
90 x 20

B2 Seated DB Press
15 x 12
20 x 12
25 x 12
25 x 12

C1 Walking Lunges
BW x 10/10
BW x 10/10

C2 Rear Delt Flyes
8 x 15
8 x 15

Tuesday Feb 20
Weight: 170.8lbs
Noon: 30 min walk
PM: Rest, cleaning, early sleep
Strangely sore from Monday's workout.
Trying really hard to keep my diet in line...
Gotta do more meal prep soon.

Wednesday Feb 21
Weight: 169.8lbs
Still a little sore from Monday
Noon: 30 min walk
PM Weightlifting:
Squats 45lbs x 3 sets x 10 reps
Lat Pulldowns: 55lbs x 12; 60lbs x 12; 65lbs x 10

Thursday Feb 22
Weight: 169.0lbs
Very hungry feeling.... Gotta stay good for the next 3 days minimum
Noon: 30 min walk planned
PM: nothing?

Friday Feb 23
Weight: 168.4lbs
Noon: 30 min walk planned
PM: Football Fitness training

**beefcake66** · 02-26-2018, 09:48 AM

Saturday Feb 24
Weight: 168lbs

Rest day, lots of chores, couple projects around the house

Sunday Feb 25
Weight: 167.6lbs [new low this round]
Same as Saturday. Wish i had made some time to workout both of these days but i had very little free time.
Had a little bit of a weird mix of food, nothing good. (Soup, Crackers and Chocolate bars? ok lol)
Did lots of meal prep for the week though

Monday Feb 26
Weight: 168.8lbs
Weather not allowing me my lunch time walk.
Fasting most of the day (except eating this bag of bits and bites my coworker gave me... frig)
PM Workout:

Squats
45 x 10
65 x 10
85 x 10

Leg Press
90 x 20
90 x 20

Bench Press
65 x 10
75 x 10
85 x 10
95 x 6

Lat Pulldown
60 x 12
70 x 10
80 x 10
90 x 8

Lateral Raises
5 x 10
8 x 10
10 x 10

no cardio

Tuesday Feb 27
Weight: 169.0lbs
-Gotta better with this diet. Crackers are bad. Less. Crackers. and less chocolate.
The chicken tikka masala i made is SUPER SPICY. Pretty awesome. The burrito mix is not bad either. Im gonna have to freeze/save some since I made so many.
Noon: 30 min walk
PM: 10 min exercise bike, single-arm pulley for lat/shoulder
--i think i went over cals and ate a few bad things, but i also had more protein shakes/meals spread evenly throughout the day AND a super active (@work walking) day...

**beefcake66** · 02-27-2018, 05:24 AM

Wednesday Feb 28
Weight: 168.8lbs
-Gonna try to mimic yesterday without the extra cheatses lol
Noon: 30 min walk - it got sooo nice outside
PM: Chiro and Weights planned

**MissKB** · 03-02-2018, 08:08 AM

Dang. It's so nice to see so many familiar names! Looks like you're still at it! I love the honesty. "Less crackers. and chocolate" hahaha. Sounds miserable.

Looks like you're still losing weight even with eating crackers and chocolate, so why change?! Haha. I hear you on the weather affecting daily walks - it is snowing again here....but we had a 75 degree day last week, and now it's below freezing again. UGH! Can't wait til Spring

**beefcake66** · 03-05-2018, 04:39 AM

Originally Posted by MissKB

Dang. It's so nice to see so many familiar names! Looks like you're still at it! I love the honesty. "Less crackers. and chocolate" hahaha. Sounds miserable.

Looks like you're still losing weight even with eating crackers and chocolate, so why change?! Haha. I hear you on the weather affecting daily walks - it is snowing again here....but we had a 75 degree day last week, and now it's below freezing again. UGH! Can't wait til Spring

Hey! Thanks for visiting!
It feels like the whole forum's been dead lately.. everyone I follow has disappeared... I need to find some more logs to lurk in! So.. now I have yours bwahaha!
I hear parts of Pennsylvania got smashed by that nor'easter that went through end of last week... did ya get hit by that? It's been very mild for where i am.. its 32F today and very sunny / overcast. Good walking day

I'm up to 171lbs after the weekend (the crackers are gone.. but not the chocolate).

Did some meal prep yesterday so this week should go smoothly!

I am still weak from the training on Thursday and Friday. My abs even hurt a bit still. UGH.

I'll try to flesh out these mini-log entries now

**beefcake66** · 03-05-2018, 04:48 AM

Wednesday Feb 28
Weight: 168.8lbs
-Gonna try to mimic yesterday without the extra cheatses lol
Noon: 30 min walk - it got sooo nice outside
PM: Chiro and Weights
Workout:
Don't currently remember lol

Thursday Mar 1
Weight: 169lbs
Noon: Rowing 15 minutes
PM: First football practice (in gymnasium)

Friday Mar 2
Weight: 168lbs
Afternoon: Bike ???
PM: Football Fitness Bootcamp (in fancy gym)

Saturday Mar 3
Weight: 168lbs

PM Workout:
Deadlift
65 x 12
85 x 10
105 x 8

Exercise Bike
35min

Sunday Mar 4
Weight: 168.4lbs
--So much chores/cleaning/prep. No workout

Monday Mar 5
Weight: 171lbs
Noon: 30min walk
PM: Weights

Back Squats
45 x 15
65 x 15
85 x 12

1-Arm Lat Pulldown
20 x 15/15
20 x 15/15
20 x 15/15

Leg Press
90 x 20

Bench Press
65 x 12
85 x 10
95 x 8
105 x 4

Wobble Board
BW x ~5min
BW x ~5min
BW x ~2min

L-Calf Raises
BW x 20
BW x 20
BW x 20

**MissKB** · 03-05-2018, 07:20 AM

Originally Posted by beefcake66

did ya get hit by that?

It wasn't as monstrous as whatever we're getting in a couple of days. Supposedly 12-20inches. UGH. But, your week looks like it was great! Were Friday and Saturday a new low weight? I think that calls for chocolate

hahaha

**beefcake66** · 03-05-2018, 07:42 AM

Looks like the last "low weight" i had was Sunday Feb 25... ugh. I havent got back under 168 again yet. If I'm good this week I might get there by Thursday. I'm gonna try to get some more workouts in this week. And more cardio!

**beefcake66** · 03-06-2018, 04:10 AM

Tuesday Mar 6
Weight: 169.8lbs
**i am pretty stiff from yesterday! its only gonna get worse -_-**
Noon: Walk
PM: Mini Workout & Football Practice
..football practice isnt an active practice tonight, just gear handout and "chalk talk"

Mini workout:
Standing DB Press
15 x 12
15 x 12
15 x 12

Glute Bridges
BW x 15

EzBar Curls
25 x 12
25 x 12

Reverse EzBar Curls
25 x 12

Daily Totals
Steps: 13848/10000 /\

Calories: 1393 \/
Fat: 31g
Carbs: 162g
Protein: 117g \/

**beefcake66** · 03-07-2018, 04:32 AM

Wednesday March 7
Weight: 167.8lbs (almost there..)
Pretty stiff today but not too sore. Ready to workout tonight.

Noon: 30min Walk
PM: Definitely a rest night

I should start logging the results of my MyFitnessPal diet tracking.. its not that impressive though lol

Daily Totals
Steps: 7469/10000 \/

Calories: 2192 /\
Fat: 61g
Carbs: 284g /\
Protein: 133g

**beefcake66** · 03-08-2018, 04:40 AM

Thursday March 8th
Weight: 167.8lbs
Necks been a little stiff but ive been working on my exercises for it so we shall see what happens

Noon: Weather is trash, no walking

PM: Football Practice in Gym (team had helmets, i didnt)

-My knee is pretty stressed after the practice but nothing bad happened. Confidence is a little shook though.

Holy Ship Booking today!

Daily Totals
Steps: 3879/10000 \/\/\/ (phone was dead during practice so it wasnt clocking steps)

Calories: 1642
Fat: 37g
Carbs: 193g /\
Protein: 129g \/

**MissKB** · 03-08-2018, 07:59 AM

Woo hoo! 167.8 go girl. is football in Canada like the European football or American football? lol

**beefcake66** · 03-08-2018, 08:22 AM

Originally Posted by MissKB

Woo hoo! 167.8 go girl. is football in Canada like the European football or American football? lol

haha american football; the canadian football rules are very similar to american except its more difficult lol. The amateur Canadian rules my league plays with are basically the same as NFL rules

with some safety tweaks.

Ive recently learned that another name for football is "handegg" and i think ill be using that henceforth lol

**beefcake66** · 03-09-2018, 04:10 AM

Friday March 9th
Weight: 167.6lbs
-knee still a little stiff, one of my shoulders popped this morning, i dont know what it means lol

Noon: Probably no walk.. weather is still trash
PM: Football Fitness bootcamp

**MissKB** · 03-09-2018, 06:41 AM

Back down to the same low from the 25th! You can do it!

You mean "handegg fitness bootcamp"?

**beefcake66** · 03-09-2018, 07:05 AM

Originally Posted by MissKB

Back down to the same low from the 25th! You can do it!

You mean "handegg fitness bootcamp"?

precisely

and yes i am! thank you! now i have to be really really good for the next week, and if i am, then next saturday (march 17) im going for all you can eat sushi!

**beefcake66** · 03-12-2018, 04:32 AM

haha well the weekend got derailed a little bit. Starting with missing my saturday morning workout and going to all you can eat sushi. I did resist/avoid a lot of temptations though.

I think i have a small piece of glass or splinter lodged into my 2nd toe and its causing me lots of troubles today. Been a sore spot for a couple days but now its making me limp.

Anyway, brief weekend overview:
Saturday March 10th
Weight: 167.6lbs
AM: 25 min bike cardio

Sunday March 11th
Weight: 169.4lbs
Should have worked out but didnt make time between chores

Monday March 12th
Weight: 170.4lbs
Time to be good all week again and not mess up next weekend... or raise the calories, cause handegg training needs to be fed
Noon: 30min walk
PM: Football Practice

Daily Totals
Steps: 8886/10000 (worn for half of practice)

Calories: 1460 \/
Fat: 35g
Carbs: 123g
Protein: 170g

Ideally this weeks schedule will be like this:
Monday: Noon Walk / Football Practice
Tuesday: AM Lifting mini session / Appointment / Weightlifting (mini) & Cardio (10 min)
Wednesday: AM Cardio / Noon Walk / Weight Lifting
Thursday: AM Lifting Mini Sesh / Noon Walk / Football Practice
Friday: AM Cardio / Noon Walk / Handegg fitness training
Saturday: Hike / Weight Lifting
Sunday: Hike / Weight Lifting

**MissKB** · 03-12-2018, 01:19 PM

All you can eat sushi sounds DELISH. Yum...I need some haha. Sorry it derailed your weight a little bit, but you know it'll be back down. And you're so right - no successful handegg player said NO to sushi

ok...maybe tom brady.

**beefcake66** · 03-13-2018, 10:26 AM

Originally Posted by MissKB

All you can eat sushi sounds DELISH. Yum...I need some haha. Sorry it derailed your weight a little bit, but you know it'll be back down. And you're so right - no successful handegg player said NO to sushi

ok...maybe tom brady.

I'm gonna have to start sharing my relevant snap chats here lol.. i took a pic of the table from sushi, it was a meeeesssssssssssss... i dont think it was saved

I updated my planning post above to show what i accomplished (or not!)

**beefcake66** · 03-13-2018, 10:30 AM

Tuesday March 13
Weight: 167.6lbs
Noon: Appointment away from work, so no time aside from travelling to and from appt
PM: Weights & Cardio

Lifting
Leg Press 90lbs x 10 both legs, 10 left leg, 10 both legs, x2
Bench Press (closer grip) - 45 x 15, 65 x 10, 65 x 12
One-Arm Lat Pulldown - 20 x 15/15, 15/15
Wobble Board with some Squats (just a few)
L-Leg Calf Raise BW x 30

Cardio: 10 min Bike

Got some groceries, gonna try to add more sweet potato to my diet. Just gotta decide what protein to have with it.
STILL ATE CRACKERS AND CHEESE FOR DINNER WTF

Daily Totals
Steps: 5093/10000 \/

Calories: 2083 /\
Fat: 89g /\
Carbs: 235g /\
Protein: 125g \/

**beefcake66** · 03-14-2018, 07:21 AM

Wednesday March 14
Weight: 168.0lbs
Noon: 30 min walk
PM: Lifting; Meal Prep

Workout

A1 Hex Deadlift
65 x 12
85 x 10
105 x 8
115 x 6

A2 Landmine T-Bar Row
35 x 12
45 x 12
55 x 10
65 x 4

A3 Leg Press
90 x 20
90 x 20
90 x 20

B1 DB Shoulder Press
15 x 12
20 x 12
25 x 12
30 x 6

B2 Glute Bridges
BW x 20
BW x 20
BW x 20

B3 Rear Delt Flye
8 x 15
10 x 15
12 x 15

Daily Totals
Steps: 11771/10000 /\

Calories: 1372 \/
Fat: 30g
Carbs: 139g
Protein: 140g

Monday: Noon Walk / Football Practice
Tuesday: AM Lifting mini session / Appointment / Weightlifting (mini) & Cardio (10 min)
Wednesday: AM Cardio / Noon Walk / Weight Lifting
Thursday: AM Lifting Mini Sesh / Noon Walk / Football Practice
Friday: AM Cardio / Noon Walk / Handegg fitness training
Saturday: Hike / Weight Lifting
Sunday: Hike / Weight Lifting

**beefcake66** · 03-14-2018, 07:39 AM

little reminder from self

Originally Posted by beefcake66

-------------------------------------------------------------------------------------
GOTTA. STAY. FOCUSED. ON. THE. GOAL.

some times during the day im super motivated, and other times im just too drained to continue - even if I didnt do anything that day.
--------------------------------------------------------------------------------------

**beefcake66** · 03-15-2018, 06:03 AM

Thursday March 15
Weight: 168.4lbs (???)
Noon: 30 min walk
PM: Football Practice

Daily Totals
Steps: 8365/10000 not worn through half of practice

Calories: 1666
Fat: 28g \/
Carbs: 200g /\
Protein: 152g

Monday: Noon Walk / Football Practice
Tuesday: AM Lifting mini session / Appointment / Weightlifting (mini) & Cardio (10 min)
Wednesday: AM Cardio / Noon Walk / Weight Lifting
Thursday: AM Lifting Mini Sesh / Noon Walk / Football Practice
Friday: AM Cardio / Noon Walk / Handegg fitness training
Saturday: Hike / Weight Lifting
Sunday: Hike / Weight Lifting

**beefcake66** · 03-16-2018, 04:42 AM

Friday March 16
Weight: 166.8lbs \/

Noon: 30 min walk
PM: Handegg Fitness Training planned

Note to self:
------------------------------------------------------------------------------------------------------------
MAKE TIME TO BE ACTIVE OVER THE WEEKEND

Get in a workout a day. Minimum. Get on a frickin hike.
Keep. momentum. going.
------------------------------------------------------------------------------------------------------------

Thread: Beefcake!! BEEFCAKE!!!!!!

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