Beefcake!! BEEFCAKE!!!!!!

[beefcake66]

So.. this is where I've decided to figuratively pop-a-squat for my next journal/log.

I've been kind of all over the place without one - dieting and workouts have been sporadic at best. So... this is necessary for now.

I'm still dealing with the knee issues and food intolerances. My workout buddy is gone for a solid 6 months so I gotta run my stuff solo and make sure I have enough time to take care of all the other things in life I need to do.

And so I share, the tenative workout plan:

Workouts
2-4 sets of 6-12 reps per exercise


#1 - Glutes & Hams
Barbell Glute Bridge
Reverse Hyperextensions
Romanian Deadlifts

#2 - Shoulders
DB Shoulder Press
YTWLI Raises
Heavy Lateral Raises

#3 - Back
Pullups (Negatives)
Inverted Rows
Rear Delt Flyes

#4 - Legs
Back Squat
Step-Ups
Side Lying Hip Abduction (?)

#5 - Chest
BB Pullovers
Bench Press
Pushups


Physio:
3 sets of 10-15 reps; 3-5 times/week

Squats
Wobble Board
Lunges (L)
Step-Ups (L)
Glute Bridges

Cardio:

Ideally Walk/Bike to work 5 times a week.

Swim/Bike before work 3-5 times a week.

Throw in 20-45 minutes worth the LISS or (easy) Intervals after weightlifting, if there's time.


GOALS:
Ah yes, the most important part...

-Lose Fat
-Gain/Maintain Muscles
-Increase Strength
-Continue having a functional leg... until surgery (awaiting date)

More specific goals with no specific time frame:
15% Body fat (6pack. All I care about)
128lbs/58kg Bodyweight
SPARE TIRE MUST GO.

Ps. I like rainbows. and stuff.

[rocketman766]

I'll follow along, check in on progress, etc. etc.... and rainbows can be cool sometimes....

[LoveMyInk]

my bleeding corneas say thank you for the nice yellow font

[beefcake66]

I'll follow along, check in on progress, etc. etc.... and rainbows can be cool sometimes....

thank you sir!

my bleeding corneas say thank you for the nice yellow font

there, i toned it down to an orange, just for youuuu

[gobbles23]

YES!!!! Very excited!

[beefcake66]

Monday, July 14th 2014
Weigh-In: 149lbs

Workout

Glutes & Hams

Barbell Glute Bridge
45x12
45x12

Reverse Hyperextensions
25x12
25x12

Romanian Deadlifts
45x12
45x12


Physio
3 sets of 10-15 reps; 3-5 times/week

Squats
BW x 15
BW x 15

As warmup to the weight sesh

Cardio:

Nil


FEEDS

Meal 1
270 calories, 20g protein

Clif Builder Bar - Chocolate Mint


Meal 2
386 calories, 23g protein

Homestyle Chicken in Gravy (Frozen Entree)


Meal 3
270 calories, 20g protein

Clif Builder Bar - Chocolate Mint


Meal 4
401 calories, 41g protein

Turkey In Gravy
Frozen Mashed Potatoes


Meal 5
240, 4g protein

Picked at corn nachos


Meal 6
270 calories, 11.5g Protein

Amaranth Fritters

Totals:
1837 calories
119.5g protein

[beefcake66]

YES!!!! Very excited!

As you should be!!


I hope! lol


Thanks for stopping in, I will try to include many shenanigans.

First up: It's almost gay pride in Halifax! SO MANY FUNS TO BE HAD!

[jgpfitness]

First up: It's almost gay pride in Halifax! SO MANY FUNS TO BE HAD!

Awwww yeah I'm dancing in the parade with Samba Nova!

[beefcake66]

Awwww yeah I'm dancing in the parade with Samba Nova!

That sounds super fun!
I'll be in the Parade as well! With the football team!

We're working out our theme details... I can't spoil anything... lol

[sa7soon]

So frikin IN

[beefcake66]

Tuesday, July 15th 2014

Workout

Slacked!


Physio

Slacked!

Cardio:

Nil


FEEDS

Meal 1
390 calories, 27.5g protein

Amaranth Fritters
Back Bacon


Meal 2
270 calories, 20g protein

Clif Builder Bar - Chocolate Mint


Meal 3
250 calories, 11g protein

Clif Energy Bar


Meal 4
270 calories, 20g protein

Clif Builder Bar - Chocolate Mint


Meal 5
250 calories, 11g protein

Clif Energy Bar

Meal 6
400 calories, 30g protein

Booster Juice

Meal 7
460 calories, 54g protein

Sweet & Sour Pork




Totals:
2290 calories
173.5g protein

[beefcake66]

As you can tell from the entry above... there was very little meal prep that occurred and I just sort of... ate what was available. Tonight I'll do 2 blocks of my workout routine (Shoulders, and Back). The weather's been crappy and I've been having trouble sleeping/waking up so I haven't got much cardio in. Must try harder?

So frikin IN

That is an AWESOME GIF!

Thanks for the support bud

[beefcake66]

Wednesday, July 16th 2014

Workout

Shoulders

Totally slacked.

Seated DB Press
25x12
40x6



Physio

Slacked!

Cardio:

Nil


FEEDS

Meal 1
230 calories, 10g protein

Maple Beans


Meal 2
420 calories, 31g protein

Bulgur Wheat & Quinoa Side
Butter Chicken


Meal 3
275 calories, 10g protein

Banana Pancakes


Meal 4
~600 calories, ~20g protein

2 slices Pepperoni Pizza



Totals:
1525 calories
71g protein

[beefcake66]

Yesterday was very much not a good day. My friend caught someone trying to break into my house again. Kind of messed up everything that was planned. Whoever it was ran away, but it was pretty brash... they tried to get into one of the main front windows. Who the heck?! GROW A BRAIN.

[beefcake66]

Thursday, July 17th 2014

HALIFAX PRIDE BEGINS!!!


Workout

Shoulders Round 2


Seated DB Press
30x12
30x12

YTWLI
5x10s

Back

Pullup Negatives
BWx3
BWx3



Physio

Nil

Cardio:

Nil


FEEDS

Meal 1
290 calories, 16g protein

Chicken Noodle Soup
Rye Crisps


Meal 2
400 calories, 20g protein

Chicken Fingers
Taters


Meal 3
275 calories, 10g protein

Banana Pancakes


Meal 4
160 calories, 2g protein

Basmati Rice



Totals:
1125 calories
48g protein

Worst diet day. The worst.

[beefcake66]

This week has been stupid busy Not much going according to plan...

[beefcake66]

Friday, July 18th 2014

Workout

Nil

Physio

Nil

Cardio:

Nil


FEEDS

Meal 1
430 calories, 28g protein

Butter Chicken
Basmati Rice


Meal 2
calories, g protein

Tuna Sandwich
Lemon Tart


Meal 3
500 calories, 8g protein

Baked Salt & Vinegar Chips
Oh Henry bar


Meal 4

May not have existed.... No recall

Totals:
calories
g protein

[LoveMyInk]

what is Butter Chicken?

[gobbles23]

^^Butter chicken is yummy! It's ....Indian? I think an Indian dish

[sa7soon]

^^Butter chicken is yummy! It's ....Indian? I think an Indian dish

Yup, it's an Indian dish. Best eaten with some rice and naan <3.

[beefcake66]

Oh man - totally fell off the wagon. I'm just not gonna try too hard to get back on it til pride week is over! I have company coming to stay with me and I've been MADLY trying to clean/prep my house so there's room to put them!! this whole reno thing is killer!

[sa7soon]

Oh man - totally fell off the wagon. I'm just not gonna try too hard to get back on it til pride week is over! I have company coming to stay with me and I've been MADLY trying to clean/prep my house so there's room to put them!! this whole reno thing is killer!

Hahaha as long as you get back on track afterwards you're golden! Keep up the good work, beefy.

[rocketman766]

Oh man - totally fell off the wagon. I'm just not gonna try too hard to get back on it til pride week is over! I have company coming to stay with me and I've been MADLY trying to clean/prep my house so there's room to put them!! this whole reno thing is killer!

Hang in there.... the fact that you are still here means you will be back on track soon!

[MissKB]

Hai! I'm going to be IN here. Happy Pride Week!

[beefcake66]

Hahaha as long as you get back on track afterwards you're golden! Keep up the good work, beefy.

It'll be a bit of a process but I'll be back on track soon enough!!

Hang in there.... the fact that you are still here means you will be back on track soon!

I hope so!

Hai! I'm going to be IN here. Happy Pride Week!

Thanks!!

Pride week was great! My friends are still visiting for the rest of this week so things are going to be a little wonky workout/diet wise, but I'm just going to do my best to enjoy my time and minimize damage I've already gained a little weight but it's likely water weight.

Now.. don't be too jealous... but this was me on Saturday for the Parade:



Yes, real hair

[LoveMyInk]

bad ass hair right there!

[beefcake66]

bad ass hair right there!

Why thank you

----------------------------

Sooo... I went for a jog with a friend yesterday!! My legs hurt today!!

I'm heading up to the family cottage for a weekend of drunken shenanigans. There will be some rockclimbing, maybe some more jogging! Maybe even swimming cause ya know the oceans RIGHT THERE... yeesssss....


Pretty stoked.

Have a great weekend!

[beefcake66]

Damage Control:

Tuesday Aug 5th Weigh In: 154.8lbs

NOT TOO BAD!

All I did was eat and booze all weekend long. Like it was my job. So that's not nearly as bad as it could've been!
My subwoofer died though... the plastic terminal on the woofer box MELTED. MELTED!!! from current draw... I assume... oopsi.

This week I get back on track. ever so slowly. Starting today with no eating everything thrown in front of me, and I'm on a no-booze challenge with a friend or two.

Next vacation is planned for 2 weekends from now. Back to under 150 is the first goal.

[sa7soon]

Damage Control:

Tuesday Aug 5th Weigh In: 154.8lbs

NOT TOO BAD!

All I did was eat and booze all weekend long. Like it was my job. So that's not nearly as bad as it could've been!
My subwoofer died though... the plastic terminal on the woofer box MELTED. MELTED!!! from current draw... I assume... oopsi.

This week I get back on track. ever so slowly. Starting today with no eating everything thrown in front of me, and I'm on a no-booze challenge with a friend or two.

Next vacation is planned for 2 weekends from now. Back to under 150 is the first goal.

If you were eating and boozing all weekend you can bet some of that is water weight. Get back on track an kill it!

[LoveMyInk]

Why you no invite me on vacation?