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  1. #151
    Registered User ptbrakefield's Avatar
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    Location: Oneonta, Alabama, United States
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    I have no clue what's happened this weekend... I was 242 this morning... I skipped working out yesterday, but worked out every other day this past week. I went to a child's birthday party and had two pieces of pizza and a small cup of Coke, but otherwise ate well... I'm just really confused. My weight crept up a little through the whole week... oh well.

    I'm going to be out of town all week, so today I switched to circuit training outside, which I will be doing this week when I go to my hometown to visit my mom and go to the beach.

    The workout... 10 minute run to warmup, then...

    8 60 pound kettlebell swings
    8 25 pound curl to Arnold presses
    8 stepups, each leg
    8 pushups
    8 walking lunges, each leg
    8 crosstie flips (8 feet long, 200 pounds, snatch up one end, then get under it and walk it over... FLIP!!)

    No rest between exercises... 2 minutes rest between sets... 5 sets total.

    So... 10 minute warmup run, 56 total sets, and 10 minute cool down run... 60 minutes... 141 average HR for the hour.
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  2. #152
    Bigger Badder Bama bamazav's Avatar
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    Have fun at the beach.
    David, a 53 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    http://forum.bodybuilding.com/showthread.php?t=121412521

    "If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran
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  3. #153
    Registered User ptbrakefield's Avatar
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    Originally Posted by bamazav View Post
    Have fun at the beach.
    Hey David... we did. Walked six miles while at the beach. Worked out once in the four days we were there, but it was a good, hour long circuit training session.

    Had a birthday party for the wife last night at a local watering hole; I had a blt and a few onion rings. Was 242 when we got back Friday afternoon, but after a GOOD circuit training workout yesterday and clean eating except for the onion rings, I'm 237.5 today.

    I'll get back to my regular journaling starting today. I know I have a lot to catch up on... mostly sleep, though, since we didn't get in the bed until 3. Oh well... once a year on the staying up way too late isn't too bad, lol.
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  4. #154
    Registered User ptbrakefield's Avatar
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    Yesterday's workout... ran 3 miles.

    Today's official Monday weigh-in weight: 235.5. That's the same as it was two weeks ago. Not bad considering a week at the beach in between!
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  5. #155
    Registered User ptbrakefield's Avatar
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    Location: Oneonta, Alabama, United States
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    Getting behind again...

    Monday's workout: back to a split push/pull/legs. Haven't done a traditional split in a long time. I like changing things up every few weeks to keep my body guessing.

    5 minute run to warm up

    Flat BB bench: 120x8x5. Taking it easy because of my right shoulder. Made it through ok. Will up the weight some next week.

    Incline DB bench: 25x8, 35x8x4

    Flat flyes: 25x9, 30x8x4

    DB shoulder presses: 25x8x3... REALLY taking it easy here... shoulder held up ok.

    Rear deltoid raises: 25x8, 30x8, 25x8

    Side deltoid raises: 7.5x8, 10x8, 15x8

    Lying DB skull crushers... whatever you call them when you lie on your back with the DBs straight up over you... 25x8x3

    Triceps pressdowns: 130x8, 150x8, 150x8

    3x20 bench knee ins

    3x20 cable crunches

    HIIT on the Airdyne... 10 minute warmup, 5 1 minute on/two minutes off sessions, then a 10 minute cool down.
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  6. #156
    Registered User ptbrakefield's Avatar
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    Yesterday's workout:

    5 minute run to warm up

    Deadlift... haven't done these in awhile, so I kept it light: 120x8, 150x8, 170x8, 190x8, 210x8

    Bent over rows: 120x8x5

    One arm bent over rows: 65x8x5... REALLY felt these!!

    Standing close grip EZ bar curls... these caused me the most shoulder pain down into my biceps, so I kept it light. I leaned forward slightly to keep tension on the biceps: 35x8x5

    Standing hammer curls: 15x8, 17.5x8, 22.5x8, 25x8, 30x8

    Concentration curls: left arm only... it's 3/4 inch smaller than my right

    No abs or cardio... wasn't feeling right, so I took it easy.
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  7. #157
    Registered User ptbrakefield's Avatar
    Join Date: Aug 2007
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    Today's workout... legs!!

    5 minute run to warm up

    Barbell back squats... been a few weeks since I've done these, so I stayed light: 120x8, 150x8, 170x8, 190x8, 190x8

    Goblet squats: 65x8x5

    Walking lunges: bodyweightx8x5, each leg... will start carrying dumbbells from now on

    Box step ups: 5 sets of 8, each leg

    Stiff legged deadlifts: 120x8x5

    Wanted to do extensions and curls, but I was already at an hour, so I skipped them.

    20 minute slow jog to finish
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  8. #158
    Registered User ptbrakefield's Avatar
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    Location: Oneonta, Alabama, United States
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    ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500)
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    Wow, I'm behind on my journals... let's see...

    Thursday's workout: push

    Barbell bench: 120x8x5 (shoulder really hurting after... might need to stick to DB's)

    Incline DB bench: 35x12, 35x12, 30x12

    Flat flyes: 25x12, 30x12x2

    DB shoulder presses: 25x8, 30x8, 30x8, 25x8, 25x8

    Side DB raises: 7.5x12, 10x12, 12.5x12

    Rear delts: 25x12, 30x12, 30x12

    DB skull crushers: 25x12, 20x12, 20x12

    Cable kickbacks: 50x12, 40x12, 40x12

    Triceps pressdowns: 130x12, 150x8/130x4, 130x12
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  9. #159
    Registered User ptbrakefield's Avatar
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    Location: Oneonta, Alabama, United States
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    Yesterday's workout... pull

    Deadlifts: Kept them light again... 120x8, 150x8, 170x8x3

    Bent over BB rows: 120x12x3

    One arm DB rows: 65x12, 55x12x2 (too much cheating on the first set)

    Lat pulldowns: 100x12x3

    EZ bar curls: 40x12x3

    Hammer curls: 20x12, 25x12, 30x12

    Concentration curls: Left arm: 20x3 sets of as many as I could do; right arm: 20x8x3... trying to get my left arm caught up with my right. The right is a little over 18 inches , the left is a little less, for around a half inch difference. Funny, as I've lost weight, my arms, which have NEVER had any fat AT ALL, have gotten more muscular but about 3/4 inch smaller...
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  10. #160
    Registered User ptbrakefield's Avatar
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    Location: Oneonta, Alabama, United States
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    ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500)
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    Today's workout... C-A-R-D-I-O!!!!

    Ran for 10 minutes, then did 10 rounds of 16 65 pound kettlebell swings, run for two minutes, 8 crosstie flips, run for two minutes, swings, run, flips, run... you get the idea. Between all of it, one solid hour of high, fat burning HR!!
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  11. #161
    Registered User ptbrakefield's Avatar
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    ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500) ptbrakefield is a jewel in the rough. (+500)
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    Today's official weigh in weight... 237.5... SAD FACE!! I CANNOT get out of the mid 230's... UGH!!

    Anyway... today's workout... LEGS!!

    10 minute warmup jog...

    Squats (still keeping these light, with no more than 45 seconds between sets): 120x5, 140x8, 160x8, 180x8, 200x8

    Walking lunges (12, each leg, carrying a 25 pound db in each hand, FINALLY): 3 sets

    Box step ups: 3 sets of 20, each leg... RUBBER LEGS!!

    Extensions: 75x12, 100x12, 100x12

    Leg curls: 25x12, 40x12, 50x12

    47 minutes plus the 10 minute warmup... a good, solid, quick workout. HR averaged 134 for the hour! Don't EVER let anyone tell you that vigorous weightlifting with minimal rest isn't aerobic as well as anaerobic!!
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  12. #162
    Registered User ptbrakefield's Avatar
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    No workout yesterday... I had some dental work done and just wasn't up to it.

    Today's workout: push. I'm lowering the weight some and doubling the reps. Wanting to keep the HR up and also protect my shoulder. The tendon from shoulder to biceps is giving me fits!

    10 minute run to warm up

    DB bench... BB bench was killing me... I tried to work through it, but no. So: 30x12, 35x12, 40x12x3

    DB incline (45°): 25x12x3

    Intensity set (pushups/stepups with NO rest): 10 pushups/20 stepups each leg, 8 pushups/20 stepups, 6 pushups/20 stepups

    25 pound plate raises: three sets of 20 reps (replacing shoulder presses)

    Side lateral raises: 7.5x20x3

    Rear delt raises: 20x16x3

    Close grip floor presses: 50x16x3

    Cable kickbacks: 40x20, 50x20x2

    Pressdowns: 100x16x3

    Will run for at least 30 minutes later this afternoon, weather permitting.
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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  13. #163
    Registered User ptbrakefield's Avatar
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    Man I LOVE getting outside to workout this time of year... but not today!! The rains from TS Cindy set in yesterday afternoon and haven't let up yet. My pool is running over and most of my two acres are a lake!

    So... just inside today. Call it a wintertime type workout!! I'm sticking with the push/pull/legs split, but I'm still going down on the weight and up on the reps... my shoulder is almost pain free for the first time in a long time, and I chalk that up to not doing shoulder presses, doing DB bench instead of barbell, and lowering the weight. Time to heal and burn calories!!

    10 minute warmup on the Airdyne

    Deadlift: 120x16, 120x16, 140x16, 140x16, 140x16... man, even at that low weight 16 reps is killer... great HR, which is the fat loss goal!!

    Bent over BB rows: 140x16, 140x14, 120x16, 120x14, 120x10... I refused to pull my big plates off and go down further in weight.

    One arm DB rows: 50x16x3 sets

    Lat pulldowns: 130x16x3 sets

    Standing close grip EZ bar curls: 50x16 (cheated the last two but came down slowly), 40x16 (cheated the last 3), 30x16

    Standing hammer curls: 15x16x3 sets... very tired arms!!

    Concentration curls: 15x12x3 sets

    30 minutes on the Airdyne to finish... 89 minutes total... 10 minutes warmup, 49 minutes workout, 30 minutes cardio.

    Got a sirloin steak ready to pan fry... in olive oil...
    Paul
    Getting lean and clean

    "If you believe in yourself and have dedication and pride - and never quit - you'll be a winner. The price of victory is high but so are the rewards."

    Coach Paul "Bear" Bryant
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