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  1. #151
    Registered User ptbrakefield's Avatar
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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
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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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    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
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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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    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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    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
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    Coach Paul "Bear" Bryant
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  10. #160
    Registered User ptbrakefield's Avatar
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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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    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."

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  14. #164
    Registered User ptbrakefield's Avatar
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    Not that anyone but me is paying attention, but I'm behind on my logs again...

    June 23... legs:

    10 minute jog to warm up

    Barbell squats: 150x12x5 sets

    Walking lunges: Bodyweightx8x5 sets... did these inside, where I don't have much room, because IT WAS RAINING AGAIN

    Hack squats: 150x12x3

    Extensions: 100x12x3

    Leg curls: 50x12x3... and I remember when I was scared to do 25 pounds because of hammy pulls...

    June 24... circuit training...

    5 rounds of: 20 jumping jacks, 20 50 pound kettlebell swings, 20 box step ups, each leg, and a two minute run, followed by running to make up the complete hour workout.

    June 25... sat on my butt... had to take an off day

    Today: upper body circuit

    A ten minute run to warm up, then...

    5 rounds of 12 reps of: jumping jacks, pushups, 50 pound kettlebell swings, 25 pound curls, 25 pound rear deltoid raises, triceps dips, 50 pound plate raises, and close grip pushups on a four foot wall, followed by a two minute run as my "rest" period... then I finished off with ten more minutes of running to close out an hour. One hour with a 131 bpm heartrate average... man am I glad the rain is gone for a few days!!
    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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  15. #165
    Bigger Badder Bama bamazav's Avatar
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    How's the beach bod coming?

    This place is different then it was a few years back. Back then you could count on someone checking in and holding you accountable if your posts were slacking. Now, not so much. Is what it is. I pray all are well down there, now that the storm has passed. I may be down that way later this summer. Wife is trying to decide between a reunion or going to NYC to see our son. I can't afford either so she has to choose one.

    Keep up the great work my firend. Consistency will pay off.
    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

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  16. #166
    Registered User ptbrakefield's Avatar
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    Originally Posted by bamazav View Post
    How's the beach bod coming?

    This place is different then it was a few years back. Back then you could count on someone checking in and holding you accountable if your posts were slacking. Now, not so much. Is what it is. I pray all are well down there, now that the storm has passed. I may be down that way later this summer. Wife is trying to decide between a reunion or going to NYC to see our son. I can't afford either so she has to choose one.

    Keep up the great work my firend. Consistency will pay off.
    Thanks for checking in, David... and I know what you mean. I'm guilty too, though I did check in on some folks last week.

    I was 233 this morning... still shooting for 225 by July 16, which I feel I can do as I keep doing circuits and running... and yard work, LOL.

    Let me know if you head this way... maybe we can get together this time.
    Paul
    Getting lean and clean

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  17. #167
    Registered User ptbrakefield's Avatar
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    Today's workout... lower body circuit.

    10 minute run to warm up

    A 16 rep circuit that included... box step ups, each leg; kettlebell straight legged DLs; walking lunges (one set with two 25s... the rest bodyweight); front squats hugging a 50 pound plate; rows lifting the end of my crosstie with two handles attached; then a 60 yard sprint. I did three rounds with minimal rest between, then did 7 more sprints to finish. 65 tough minutes.

    I really wanted to do two more rounds, but I had been pressure washing all day and was beat when I started. I'm satisfied with what I got off my butt and got done.
    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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  18. #168
    Registered User ptbrakefield's Avatar
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    Whew... what a busy summer!! I really haven't thought much about logging in and posting my workouts, but I have been steady all summer. I was 226. 5 pounds this morning. I didn't make my goal of 226 by July 16, but I got close. Then I went to the beach for a week and came back about 4 pounds heavier. I'm down 7 pounds since July 22, a lot of which was sodium/water weight.

    Now that school has started back and I will have a computer at my desk everyday I'll be better at logging my workouts and keeping up with others. I got really tired of trying to type on my Kindle...
    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."

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    Welcome back Paul.
    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

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  20. #170
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    Originally Posted by bamazav View Post
    Welcome back Paul.
    Thanks David!
    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."

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  21. #171
    Registered User ptbrakefield's Avatar
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    I took a couple of much needed rest days off, but got back at it last night.

    10 minute run to warm up...

    I did five rounds of 8 reps of the following circuit:

    16 jumping jacks
    8 pushups
    8 EZ bar curls
    16 kettle bell swings
    8 bent over raises
    8 straight arm front raises
    60 yard flat sprint

    This took 30 minutes... I followed that with 20 more minutes of running for a total of one hour...

    Official Monday morning weight: 228

    I've been a little lower a couple of times, but that is the lowest Monday weight I have recorded on here. That is a total of 42.5 pounds from my highest weight at the beginning of the rear and 40.5 pounds from the highest official Monday morning weight. Feeling much better, able to sleep on my back without snoring, and just have a good feeling about myself!!
    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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  22. #172
    Registered User ptbrakefield's Avatar
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    Boy I've been lazy this week!! School starting back, changing my routines, and daily, literally, rain have all put me on the couch. I LOVE working out outside, doing circuits, and really sweating. Not being able to do that has given me the downers. Still, I'm down 2 pounds from Monday just from eating right; that has to count for something!!
    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."

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  23. #173
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    Official Monday morning weight... 226. Down two pounds from last Monday, but up two pounds from my Saturday morning weight. Still, I'm satisfied. That's 44.5 pounds total from the heaviest I was this year.
    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."

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  24. #174
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    Saturday's workout:

    10 minute run to warm up

    Five rounds of this circuit: 8 pushups; 8 step ups, each leg; eight EZ bar curls; 8 DB shoulder presses; 8 kettlebell swings; and 8 kickbacks, followed by a 60 yard sprint.

    45 minutes total between raindrops.

    Sunday's workout:

    I ran 3.1 miles. Going to run a 5K soon.
    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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  25. #175
    Registered User ptbrakefield's Avatar
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    Last night's workout...

    10 minute run to warm up... and it IS becoming a run, not a shuffle, LOL...

    DB chest presses... 30x8 warmup, 30x8, 40x8, 45x8, 50x8, 52.5x8

    Intensity set: 12 pushups/20 stepups, each leg for three sets... heart was BOOMING!!

    Incline DB presses: 35x8, 40x8, 40x8

    50 lb plate raises: 3 sets of 8

    Side laterals: 10x8 for three sets... it's all I can do... that rotator and impingement in my right shoulder just won't take any more than this right now.

    Rear delt raises: 20x8, 25x8, 25x8

    8 60 yard sprints to finish... run the sprint, walk back, and immediately do another one.
    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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  26. #176
    Bigger Badder Bama bamazav's Avatar
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    Congrats on the body weight. You are becoming "a lean,mean, fighting machine." Keep up the great work. RTR!
    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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