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.
|
Thread: Beefcake!! BEEFCAKE!!!!!!
-
07-14-2014, 05:36 AM #1
Beefcake!! BEEFCAKE!!!!!!
Last edited by beefcake66; 07-14-2014 at 10:01 AM.
BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-14-2014, 09:16 AM #2
-
07-14-2014, 09:18 AM #3
-
07-14-2014, 10:06 AM #4
-
-
07-14-2014, 10:16 AM #5
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22514
YES!!!! Very excited!
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
-
07-15-2014, 04:20 AM #6
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 proteinLast edited by beefcake66; 07-16-2014 at 04:55 AM.
BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-15-2014, 06:29 AM #7
-
07-15-2014, 06:36 AM #8
-
-
07-15-2014, 07:14 AM #9
-
07-15-2014, 12:03 PM #10
-
07-16-2014, 04:55 AM #11
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 proteinBluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-16-2014, 04:59 AM #12
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?
That is an AWESOME GIF!
Thanks for the support budBluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
-
07-17-2014, 08:16 AM #13
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 proteinBluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-17-2014, 08:18 AM #14
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.
BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-17-2014, 02:43 PM #15
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.Last edited by beefcake66; 07-18-2014 at 06:54 AM.
BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-18-2014, 06:50 AM #16
-
-
07-18-2014, 06:53 AM #17
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 proteinLast edited by beefcake66; 07-19-2014 at 11:11 AM.
BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-21-2014, 02:57 PM #18
-
07-22-2014, 10:22 AM #19
- Join Date: Mar 2009
- Location: Newfoundland, Canada
- Age: 38
- Posts: 19,693
- Rep Power: 22514
^^Butter chicken is yummy! It's ....Indian? I think an Indian dish
Team Cookies Give You Superpowers
***********************************************
Current Journal: Adventure Time with Turkey
https://forum.bodybuilding.com/showthread.php?t=170094463&p=1489770341#post1489770341
My Super Awesome SNS log- Lori Battles the Holiday Pudge (Finished):
http://forum.bodybuilding.com/showthread.php?t=140145363&page=2
"She's not overtraining- she just trains stupid" -Kimm4
-
07-22-2014, 08:22 PM #20
- Join Date: Aug 2010
- Location: United Arab Emirates
- Posts: 2,785
- Rep Power: 6462
-
-
07-23-2014, 08:58 AM #21
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!
BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-23-2014, 07:39 PM #22
- Join Date: Aug 2010
- Location: United Arab Emirates
- Posts: 2,785
- Rep Power: 6462
-
07-23-2014, 10:28 PM #23
-
07-24-2014, 04:06 PM #24
-
-
07-28-2014, 10:27 AM #25
It'll be a bit of a process but I'll be back on track soon enough!!
I hope so!
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 hairBluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
07-28-2014, 10:43 AM #26
-
08-01-2014, 05:59 AM #27
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!BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
08-05-2014, 09:37 AM #28
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.BluePrint Believer!
Log: http://forum.bodybuilding.com/showthread.php?t=163012481
-
-
08-05-2014, 07:22 PM #29
- Join Date: Aug 2010
- Location: United Arab Emirates
- Posts: 2,785
- Rep Power: 6462
-
08-05-2014, 07:28 PM #30
Bookmarks