My Fitness Journal Tues. May 12, 2009 - Sun. May 17, 2009
Tues. May 12, 2009
breakfast: 3 slices deli ham, green tea
snack: 5 slices deli ham
lunch: 15 slices deli ham, 1 large banana
snack: 5 slices deli ham
snack/pregym: 3 slices deli ham, one 20 oz cup of water
gym: I focused on HIIT and strength training with an emphasis on chest, back and biceps
ibbp: 10 x 135 lb
1 MR including setting the treadmill
treadmill: 60 secs at 4.5 MPH
20 secs rest
pull ups (shoulder width): 13 x bw
30 secs rest
bike: 35 secs
30 sec rest
ibbp: 10 x 165 lb
20 secs rest
bike: 35 secs
20 secs rest
pull ups "": 10 x bw
20 secs rest
bike: 35 secs
45 secs rest, water fountain break
ibbp: 7 x 170 lb
20 secs rest
bike: 35 secs
25 secs rest
pull ups "": 10 x bw
20 secs rest
bike: 35 secs
45 secs rest, water fountain break
ibbp: 8 x 170 lb
35 secs rest
bike: 35 secs
20 secs rest
pull ups "": 10 x bw
35 secs rest
bike: 50 secs
20 sec rest
ibbp: 6 x 170 lb
30 sec rest
bike: 50 secs
45 sec rest, water fountain break
pull ups "": 8 x bw
I went to the gym late this afternoon and was there about 50 minutes and I had three water fountain breaks. The workout was pretty good, at first I was unable to use any of the stationary bikes b/c all of them were being used by other folks so I was stuck with the treadmill. BORING! My pull ups were good, I got in 13 reps right off. The ibbp's were allright, I'll get back up to 215 lb again. I increased the length of time on the bike, too. It was a good day to hit the gym.
dinner/postgym: 6 slices deli ham, 4 large eggs, 3 tblsp mayonnaise, green tea, one 20 oz cup of water. Total calories consumed was
2,060 and were as follows: 126.6 g fat, 55.0 g carbs (the banana), 171.1 g protein. Total calories expended during today's activities:
3,168.
Thurs. May 14, 2009
breakfast: 3 slices deli ham, green tea
snack: 8 oz baked chicken thigh
snack: 2 oz baked chicken thigh, 8 oz baked chicken breast
snack: 2 oz baked chicken breast
snack/pregym: 8 oz baked chicken breast, one 20 oz cup of water
gym: I did HIIT and strength training with an emphasis on chest, biceps and back
bike: 35 secs
25 secs rest
pull ups shoulder width: 13 x bw
25 secs rest
bike: 35 secs
50 secs rest (had to wait for someone to get off the weight bench)
decline barbell bench press (dbbp): 10 x 135 lb
20 secs rest
bike: 35 secs
30 secs rest
dbbp: 8 x 205 lb
40 secs rest, water fountain break
dbbp: 10 x 215
15 secs rest
bike: 35 secs
15 secs rest
pull ups " ": 13 x bw
25 secs rest
bike: 35 secs
20 secs rest
dbbp: 6 x 220 lb
30 secs rest
bike: 30 secs
15 secs rest
pull ups "": 10 x bw
20 secs rest
bike: 35 secs
35 secs rest
dbbp: 5 x 225 lb
25 secs rest
bike: 35 secs
water fountain break, home
I went to the gym early this evening and spent about 40 minutes there. I had a fairly decent workout and I talked intermittently with a woman who workouts there from time to time. She and I were passing by each other and she made eye contact kind of expectantly, so a little while later I talked to her for a few minutes and then again a few minutes after that. We had talked many months ago, late last fall or during the winter (I don't remember exactly), she's only a low 7 but her body is good. I don't have an attraction to her but I enjoyed talking to her anyway, just because she was there. Anyway, my workout was good, I had eaten a lot of carbs on Wednesday because it was one of my allowed days but I had way too much so I needed to burn it off. I did so today.
postgym snack: 7 oz baked chicken breast, one 20 oz cup of water
dinner: 5 oz baked pork chop, 4 oz baked pork chop, 2 ketchup packets, 2 oz canned sweet peas, 20 oz gelatin, one 20 oz cup of water, green tea. Total calories consumed was
2,307. It breaks down as follows: 109.4 g fats, 21.0 g fats, 291.3 g protein. Total calories expended during today's activities:
3,125.
Fri. May 16, 2009
breakfast: 3 slices deli ham, green tea
snack: 8 oz baked chicken thigh
snack: 10 oz baked chicken thigh
snack/pregym: 1 tblsp peanut butter, 1 oz energy drink
gym: I focused on HIIT and strength training with an emphasis on chest, biceps, shoulders and back
bike: 35 secs
15 secs rest
fbbp: 15 x 135 lb
20 secs rest
bike: 35 secs
20 secs rest
fbbp: 7 x 205 lb
20 secs rest
bike: 35 secs
10 secs rest
pull ups (neutral grip): 10 x bw
30 secs rest
bike: 35 secs
30 secs rest, water fountain break
pull ups (n.g.): 7 x bw
20 secs rest
bike: 35 secs
20 secs rest
fbbp: 3 x 215 lb
downstairs, upstairs talking to gym front desk 50 sec total
bike: 35 secs
35 secs rest, water fountain break
fbbp: 3 x 225 lb
20 secs rest
bike: 35 secs
15 secs rest
pull ups (n.g.): 8 x bw
20 secs rest
bike: 35 secs
40 secs rest
pull ups (n.g.): 8 x bw
20 secs rest
bike: 35 secs
35 secs rest, water fountain break
pull ups (n.g.): 7 x bw
bike: 35 secs
20 secs rest
pull ups (n.g.): 5 x bw
I went to the gym late this afternoon and spent about 40 minutes there. I haven't done neutral grip pull ups in a while, they were a little more difficult than regular pull ups (of course that's because I DON'T do them as much lol). The fbbp were okay but nothing spectacular. Actually I think it was the very low carbs I had in my system which contributed to today's results, I had about 8 g for the whole day when I went to the gym. I didn't quite plan it to be that way but still, I had a decent workout considering all of that.
postgym snack: 3 slices deli ham, 2 oz energy drink, one 20 oz cup of water
dinner: 10 oz baked chicken breast, 2 oz canned sweet peas, 1 ketchup packet, one 20 oz cup of water. Total calories consumed was
1,816. They breakdown as follows: 98.7 g fats, 25.1 g carbs, 196.2 g protein. Total calories expended during today's activities:
3,084.
Sun. May 17, 2009
breakfast: 3 oz baked chicken drumstick, 3 tblsp peanut butter, one 20 oz cup of water, green tea
snack: 10 oz baked chicken breast, 2.5 oz energy drink
snack/pregym: 3 oz baked chicken drumstick, 3 oz baked chicken thigh
gym: I focused on HIIT and strength training with an emphasis on deadlifting then secondarily on chest, triceps and biceps
deadlift (dL): 10 x 135 lb
5 MR (includes setting up weights)
bike: 35 secs
20 secs rest
dL: 4 x 375 lb
35 secs rest, water fountain break
bike: 35 secs
20 secs rest
dL: 3 x 375 lb
20 secs rest
bike: 35 secs
20 secs rest
dL: 2 x 375 lb
20 secs rest
bike: 35 secs
35 secs, water fountain break
dL attempt x 2 (.25 lift)
20 secs rest
bike: 35 secs
20 secs rest
dL attempt x 2
20 secs rest, water fountain break
bike: 35 secs
20 secs rest
dL attempt x 1 at 375 lb
20 secs rest
bike: 35 secs
35 secs rest
one-arm pull ups (r): 2 x bw (took effort)
(l): 2 x bw (" ")
15 secs rest
tricep dips: 20 x bw (some effort)
25 secs rest
bike: 35 secs
40 secs rest, water fountain break
chest dips: 15 x bw (a lot of effort)
20 secs rest
bike: 35 secs
20 secs rest
tricep dips: 10 x bw (a
LOT of effort)
I went to the gym early this afternoon, spending about 50 minutes there. I didn't do very well on my dL's. I only completed just over 9 reps, that's too low. One thing is that my calluses are bothering me again. I had to use my gloves which is something I prefer not to do. I've had this problem in the past if you recall. The suggestions were to use chalk, I probably should buy some but what will it actually do for the calluses themselves. Then I started to feel it in my left glute, it didn't have the energy to help push me off the floor. So I reluctantly switched over to one arm pull ups and then dips. I haven't done any of those exercises in at
LEAST two months. My pull ups disappointed me, and as I noted above the dips took some effort to complete. Hmmm. Perhaps it's got something to do with the very low amount of carbs I had going into today's exercises?
I had just 17.6 g of carbs when I hit the gym. Some of you guys mention getting in some fast carbs pre workout, I do have a banana in the fridge, I would have eaten it yesterday but I had too much candy and the frosted mini wheats so I decided not to eat it. And because my carbs were so high yesterday I did not want to do add to them today. I also have that creatine powder I purchased last summer but I also remember the debate H & F also had at that time wrg how much benefit creatine provides. So I had that small amount of Black Mamba Venom energy drink before I went to the gym. Wise or unwise decision? I don't know yet.
post gym snack: 3 oz baked chicken breast, 3 oz energy drink, one ketchup packet, one 20 oz cup of water
dinner: 3.5 oz baked chicken breast, one ketchup packet, green tea. Total amount of calories consumed for the day was
1,538. They breakdown as follows: 82.9 g fats, 32.0 g carbs, 161.9 g protein. Total calories expended during today's activities:
3,086.
