My fitness journal

[Being_the_Don]

My Fitness Journal Mon. June 29, 2009 - Thurs. July 2, 2009

Mon. June 29, 2009

breakfast: 2 oz beef meat loaf, green tea,

snack: 3.5 oz fried chicken breast, 2 ketchup packets, one 20 oz cup of water

snack: 6.5 oz fried chicken breast, 1 oz cole slaw, 1 ketchup packet, one 20 oz cup of water

snack/pregym: 7 oz baked pork steak, 1 ketchup packet, one 20 oz cup of water

gym: I performed some HIIT but spent more time strength training w/ an emphasis on back, legs, shoulder and biceps

deadlift: 10 x 225 lb

20 secs rest

bike: 25 secs

30 secs rest

dL: 10 x 315 lb

20 secs rest

bike: 30 secs

20 secs rest

dL: 2 x 365 lb

30 secs rest, water fountain break

bike: 30 secs

20 secs rest

dL: 2 x 365 lb

30 secs rest, water fountain break

bike: 30 secs

30 secs rest

dL: 1 x 365 lb

1 MR

pull ups (shoulder width): 11 x bw

20 secs rest

dL: 1 x 365 lb

20 secs rest

pull ups (s.w.): 4 x bw

20 secs rest

dL: 1 x 365 lb

10 secs rest

pull ups (s.w.): 4 x bw

2 MR

dL: 3 x 315 lb

20 secs rest

dL: 3 x 315 lb

This evening I went to the gym with a couple of friends and spent about 1 hr there. I had very little sleep the night before and didn't have enough food in my system (incl. carbs) and this had an effect on my performance. My dL's were not impressive and neither were my pull ups, the main thing is I did get to the gym.

postgym snack: 1 fried chicken breast, 4 oz gelatin. I consumed 1,245 calories today. They breakdown as follows: 58.2 g fats, 32.5 g carbs, 140.5 g protein. Total number of calories expended during today's activities: 2,961.


Wed. July 1, 2009

breakfast: 4 oz pork cured ham, spoonful scrambled egg, .4 cup corn flakes, 8 oz milk, green tea

snack: 1 oz pork cured ham, 0.4 oz scrambled egg

snack/pregym: 7 oz fried chicken thigh, 1 ketchup packet, one 20 oz cup of water

gym: I focused exclusively on strength training this time with an emphasis on chest, shoulders and biceps

pull ups (shoulder width): 14 x bw

20 secs rest

pull ups "": 4 x bw

5 MR

dbbp: 10 x 135 lb

30 secs rest

dbbp: 10 x 205 lb

4 MR

dbbp: 7 x 225 lb

2 MR, water fountain break

dbbp: 7 x 245 lb

2 MR

4 x 280 lb * This is 5 lb more than last week

I went to the gym this afternoon with a couple of friends but I didn't work out that long, I spent about 20 min or so waiting for a spot on the decline bench barbell press, I was going for 280 pounds. All in all, I had a so so workout.

postgym snack: 5 oz fried chicken breast

dinner: 4 oz fried chicken thigh, 5.5 oz fried chicken breast, 4 oz pork & beans, one 20 oz cup of water. I consumed 2,867 calories today. They breakdown as follows: 150.4 g fats, 56.1 g carbs (and Wed is one of my fun carb days), 307.8 g protein. Total number of calories expended during today's activities: 2,881.

Thurs. July 2, 2009

I didn't go to the gym today but I did some push ups at home so I'm recording it.

breakfast: 5 oz fried chicken breast, 1 oz pork & beans, one 20 oz cup of water, green tea

snack: 1 medium apple

push ups: 30 x 4 + 20 x 3 + 10 x 3 for a total of 210 reps spread over 50 min

dinner: one 5 oz ground beef patty, one 4 oz ground beef patty, 1 oz macaroni & cheese, 1 mustard packet, one ketchup packet, one 20 oz cup of water. I consumed 1,095 cals today (very very low, I know). They breakdown as follows: 57.4 g fats, 33.7 g carbs, 106.8 g protein. Total number of calories expended during today's activities: 2,846.


I had some respiratory difficulties that began acting up so I won't be getting to the gym this weekend or doing any exercises.

 

[Being_the_Don]

My Fitness Journal Wed. July 8, 2009 - Sat. July 11, 2009

I had problems with my old PC and was unable to post. I've since purchased a new one but I won't be using it to talk on this site. I'm using another computer for that which means I won't be on here as often as before (not that I hang out here, anyway). Here is last week's log.

Wed. July 8, 2009

breakfast: 1 medium fried chicken drumstick, one 20 oz cup of water, green tea

snack: 2 oz corn flakes, 7 oz milk,

snack/pregym: 5 oz fried chicken breast, one 20 oz cup of water

gym: I focused on strength training with shortened pauses between sets

leg press: 10 x 240 lb

10 secs rest

leg extension ab exercise (l.e.a.e.): 15 x 60 lb dumbbells in each hand

20 secs rest

leg press: 10 x 360 lb

10 secs rest

l.e.a.e. : 20 x 60 lb ""

20 secs rest

leg press: 10 x 450 lb

20 secs rest

l.e.a.e.: 20 x 60 lb ""

1 MR, water fountain break

leg press: 5 x 540 lb (my legs gave out on the last rep)

20 secs rest

l.e.a.e.: 20 x 60 lb ""

2 MR

l.e.a.e.: 20 x 60 lb ""

25 secs rest

chest dips: 20 x bw

25 secs rest

l.e.a.e.: 20 x 60 lb ""

20 secs rest

regular dips: 20 x bw

20 secs rest

l.e.a.e.: 20 x 60 lb ""

25 secs rest

chest dips: 15 x bw

20 secs rest

chest dips: 4 x bw

25 secs rest

l.e.a.e.: 20 x 60 lb ""

pull ups (shoulder width): 10 x bw

fbbp: 15 x bw

This afternoon I went to the gym and spent about 45 minutes there. I'm still recovering from a respiratory bout and I wanted to take it easy so as not to aggravate it. It's the first time since I've done any exercise since last Wednesday and though I'm operating at reduced strength, I'm glad that I went there today.

postgym snack: 5 oz ground beef, 1 slice thick crust pizza, 3 pieces milk chocolate candy, one 20 oz cup of water. I consumed 1,580 calories today. They breakdown as follows: 70.8 g fats, 121.3 g carbs (it's Wednesday which is one of my carb days but it was a bit too high IMO; it was the corn flakes), 110.8 g protein. Total number of calories expended during today's activities: 2,892.

Sat. July 11, 2009

breakfast: 3 oz BAKED chicken breast, 1 oz pork & beans, one 20 oz cup of water, two medium chocolate chip cookies, green tea

snack/pregym: 1 medium drumstick, 2 oz raisin bran, 7 oz milk, one 20 oz cup of water

gym: I focused on strength training and walked during the rest periods.

clean/press: 2 x 135 lb
clean: 1 x 135 lb

20 secs rest

pull ups (shoulder width): 10 x bw

30 secs rest

clean: 1 x 135 lb

20 secs rest

pull ups (s.w.): 10 x bw

20 secs rest

inclined barbell bench press (ibbp): 10 x 135 lb

20 secs rest

pull ups (s.w.): 7 x bw

2 MR

ibbp: 8 x 155 lb

20 secs rest

pull ups (s.w.): 10 x bw

20 secs rest

ibbp: 6 x 175 lb

1 MR

ibbp: 4 x 185 lb

45 secs rest

pull ups (s.w.): 9 x bw

2 MR

ibbp: 4 x 190 lb

30 secs rest, water fountain break

pull ups (s.w.): 8 x bw

20 secs rest

ibbp: 3 x 200 lb

This afternoon I went to the gym with a couple of friends and spent about 45 minutes there. This has been a hectic week so I only got to the gym a couple of times. I'm a little wary of over exertion at this point so I'm foregoing HIIT for the moment.

postgym snack: 3 oz fried chicken thigh, one 20 oz cup of water

dinner: 6 oz tuna salad with egg, 0.1 oz mixed nuts, one 20 oz cup of water. This is Saturday so I ate fun carbs including chocolate ship cookies and cereal which is reflected in my calories for the day. I consumed 1, 561 calories today and they breakdown as follows: 78.1 g fats, 94.8 g carbs, 122.5 g protein. Total number of calories expended during today's activities: 2,920.

 

[Being_the_Don]

My Fitness Journal Tues. July 14, 2009 - Sat. July 18, 2009

Tues. July 14, 2009

breakfast: 10 oz BAKED chicken breast, 1 ketchup packet, one 20 oz cup of water, green tea

snack/pregym: 1 medium baked potato, 2 oz orange juice, one 20 oz cup of water

gym: I focused on strength training with an emphasis on back, chest and lower abs

flat bench dumbbell flies (fbdf): 10 x 30 lb in each hand

1 MR

chin ups (wide grip): 10 x bw

25 secs rest

fbdf: 10 x 30 lb ""

15 secs rest

chin ups (""): 3 x bw

10 secs rest

fbdf: 10 x 30 lb ""

15 secs rest

chin ups "": 4 x bw

20 secs rest

fbdf: 10 x 30 lb

10 secs rest

chin ups "": 3 x bw

45 secs rest, water fountain breaks

fbdf: 10 x 30 lb ""

10 secs rest

chin ups "": 3 x bw

1 MR

barbell row: 4 x 135 lb

20 secs rest

chin ups "": 6 x bw

30 secs rest

barbell row: 2 x 135 lb

2 MR

barbell row: 3 x 115 lb

25 secs rest

chin ups "": 6 x bw

1 MR

leg extension ab exercise leg raise (l.e.a.e.l.r.): 10 x bw

10 secs rest

chin ups "": 6 x bw

30 secs rest

barbell row: 7 x 115 lb

10 secs rest

l.e.a.e.l.r.: 10 x bw

15 secs rest

chin ups "": 6 x bw

35 secs rest, water fountain break

barbell row: 10 x 115 lb

10 secs rest

l.e.a.e.l.r.: 10 x bw

25 secs rest

chin ups "": 5 x bw

15 secs rest

barbell row: 7 x 115 lb

20 secs rest

l.e.a.e.l.r.: 10 x bw

30 secs rest, water fountain break

chin ups "": 5 x bw

I went to the gym early this afternoon and spent about 50 minutes there. I didn't do as well as I would have liked, my chin ups (what most of you refer to as "pull ups") were not very good this time. My barbell rows were not good either, I had to reduce the weight from 135 lb to 115 lb. I think I will not wait 6 wks before rotating exercises, instead I will do a certain exercise one week, do another the next week and then bring in another one a week later. This will be especially true for those where I'm not performing well.

postgym snack: 1 medium drumstick

dinner: 12 oz pork cured ham, 2 oz green beans, 3 tblsp mayonnaise, one 20 oz cup of water. I consumed 1,550 calories today. They breakdown as follows: 83.2 g fats, 43.1 g carbs, 150.3 g protein. Total number of calories expended during today's activities: 2,961.

Wed. July 15, 2009

breakfast: 2 slices of thick crust pizza, one 20 oz cup of water, green tea

snack: 4.5 oz pork cured ham, 3 tblsp mayonnaise, one 20 oz cup of water

snack/pregym: 5 oz fried chicken breast, 1 oz raisin bran, 5 oz milk

gym: I focused on strength training with an emphasis on chest, back, and triceps

flat bench barbell press (fbbp): 10 x 135 lb

25 secs rest

pull ups (palms facing AWAY wide grip): 5 x bw

20 secs rest

fbbp: 10 x 205 lb

15 secs rest

tricep dips: 12 x bw

20 secs rest

fbbp: 3 x 215 lb

25 secs rest, water fountain break

tricep dips: 20 x bw

20 secs rest

fbbp: 1 x 215 lb

20 secs rest

pull ups (wide grip): 8 x bw

20 secs rest

chest dips: 10 x bw

25 secs rest, water fountain break

fbbp: 4 x 215 lb

20 secs rest

chest dips: 15 x bw

3 MR

fbbp: 4 x 215 lb

30 secs rest

tricep dips: 10 x bw

25 secs rest, water fountain break

pull ups (w.g.): 3 x bw

3 MR

chest dips: 15 x bw

40 secs rest

fbbp: 2 x 215 lb

This afternoon I went to the gym with a friend and spent about 50 minutes there. I was very tired and it was reflected in my workout, the lifts were not very good at all. When I was on the flat bench I felt like closing my eyes and going to sleep, I was that tired. My pull ups are not up to par, I need to devote more time to this exercise. The same with my dips, my reps are much lower than they were a few months ago. I could easily do 20-25 chest dips per set, now I'm doing 15, tricep dips should be 20-25 but right now I manage 20 at best. I will keep the exercises in , rotating every two weeks instead of every 6 weeks.

post gym snack: 3 oz fried chicken thigh

dinner: two McDonald's double hamburgers, 1 tblsp relish, 1 ketchup packet. I paid for it today, yes this is one of my fun carb days but it doesn't feel like much fun. The one thing is that I bought THREE double hambugers but I saved one back. Good for me. I also want to eat some frosted shredded wheat but I'm fighting it. Earlier today I ate the raisin bran instead of the shredded wheat but for a few minutes after dinner, I wanted to eat them. I'm feeling better now. Anyway, I consumed 2,862 calories today. They breakdown as follows: 162.3 g fats, 188.6 g carbs (way too many), 160.1 g protein. Total number of calories expended during today's activities: 2,919.

Thurs. July 16, 2009

Before breakfast I went to the gym and skipped rope. With a lot of start/stops I managed to get in 5 minutes worth of exercise. This helped burn some fat.

breakfast: 5 oz fried chicken thigh, 1 oz canned green beans, 1 small baked potato w/o peel, one 20 oz cup of water, green tea

snack/pregym: 5 oz fried chicken thigh, 3 oz fried chicken breast, one 20 oz cup of water

gym: I focused on strength training and balance exercises w/ an emphasis on legs, and lower abdominals

chin ups (palms facing me): 12 x bw

20 secs rest

leg press: 10 x 180 lb

25 secs rest

leg press: 10 x 240 lb

30 secs rest

leg press: 10 x 450 lb (I skipped 360 lb)

1 MR

leg press: 10 x 540 lb

2 MR, water fountain break

leg press attempt at 630 lb -legs gave out

leg extension ab exercise (l.e.a.e.): 20 x 60 lb dbs in each hand

20 secs rest

l.e.a.e.: 20 x 60 lb ""

20 secs rest

l.e.a.e.: 20 x 60 lb ""

45 secs rest, water fountain break

l.e.a.e.: 20 x 60 lb ""

25 secs rest

l.e.a.e.: 20 x 60 lb

2 MR

balancing exercise-I stand on one leg and hold a 20 lb dumbbell overhead using the opposite hand. : 20 secs x 2 rep (r leg)
20 secs rest
10 secs x 1 rep (l leg)
5 secs rest
8 secs x 1 rep (l leg)

40 secs rest

balancing exercise: 29 secs x 1 rep (r leg)
5 secs rest
8 x 1 rep (l leg)
3 secs rest
17 x 1 rep (l leg)

45 secs rest

balancing exercise: 25 secs x 1 rep (r leg)
5 secs
23 secs x 1 rep (l leg)

This afternoon I went to the gym with a friend and spent about 50 minutes there. I decided to incorporate balancing exercises because I found that it helps stabilize my core and is just good for overall balance. My leg press was just 540 lb this time but it is better than last week when I barely did five of them at 540 lb.

post gym snack: 1 medium fried chicken drumstick

dinner: 6 oz chili w/ 3 oz ground beef, one 20 oz cup of water. I consumed 1,365 calories today. They breakdown as follows: 65.0 g fats, 59.3 g carbs, 129.2 g protein. Total number of calories expended during today's activities: 3,072.

Sat. July 18, 2009

breakfast/pregym: 3 oz fried chicken thigh, 3 oz Frosted Shredded Wheat, 7 oz milk, green tea


gym: I focused on strength training with an emphasis on chest and back.

dL: 10 x 225 lb

2 MR

dL: 2 x 375 lb

20 secs rest

reverse pull ups (wide grip): 6 x bw

40 secs rest

decline bench barbell press (dbbp): 10 x 135 lb

1 MR

1 x 375 lb

30 secs rest

reverse pull ups (w.g.): 7 x bw

40 secs rest, water fountain break

dbbp: 10 x 205 lb

2 MR

dL attempt at 375 lb was a no go

20 secs rest

reverse pull up (w.g.): 6 x bw

30 secs rest

dbbp: 10 x 215 lb

10 secs rest

reverse pull ups (w.g.): 7 x bw

45 secs rest, water fountain break

dbbp: 7 x 220 lb

20 secs rest

dL attempt at 375 lb

40 secs rest

reverse pull ups (w.g.): 10 x bw

20 secs rest

dbbp: 6 x 220 lb

30 secs rest, water fountain break

dbbp: 4 x 225 lb

20 secs rest

I attempted to jump rope but my jogging pants were too loose so I had to stop.

dL attempt at 375 lb

20 secs rest

reverse pull ups (w.g.): 8 x bw

30 secs rest

dbbp: 6 x 225 lb

I went to the gym first thing this morning and spent about 50 minutes there. I'm disappointed in my dL performance. Most of the guys who dL at my gym including those who are in very good shape dL a few reps at 200-225 lb. I can dL 400 lb + but lately my weights have been way down. Heck, many of my lifts have been poor of late. Maybe I'm worried about having a respiratory problem while working out, that has been a worry these past few times I've worked out. It makes me angry, I need to get back to where I was a few months ago.

snack/post gym: 1 pork cured ham slice, 4.25 oz Hostess cinnamon rolls, one 20 oz cup of water

snack: 3 oz fried chicken breast, one 20 oz cup of water

snack: 1.3 oz mixed nuts, one 20 oz cup of water

dinner: one 4 oz baked pork chop, one 3 oz baked pork chop, 1 oz canned spinach, one ketchup packet, four Gummy worms. This is one of my carb days and I really did it this time. I ate the cereal before going to the gym but I didn't stop there, I ate the cinnamon rolls when I got home. I'm glad such pastries are not regularly available to me. Still, I'm glad that I stopped after two bowls of cereal instead of eating four or more bowls of the stuff. The Gummy worms were well, some candy that's here. I only ate four of them, the majority are in the fridge. The Gummy worms don't have a fitday listing so I can't give an accurate count of all my calories for this reason. I consumed approx. 1,985 calories today. They breakdown as follows: 95.3 g fats, 160.2 g carbs, 128.1 g protein. Total number of calories expended during today's activities: 2,961.

BTW, I can see my upper abs, they're even more noticeable when I flex, but I can't yet see my lower abs. Interesting.

 

[Being_the_Don]

My Fitness Journal Tues. July 21, 2009 - Sat. July 25, 2009

Tues. July 21, 2009

breakfast/pregym: 8 oz fried chicken breast, 2 medium slices tomato, 1 ketchup packet, green tea

gym: I focused on strength training with an emphasis on chest, biceps and back

flat bench barbell press (fbbp): 10 x 135 lb

15 secs rest

chin ups (palms facing me) shoulder width: 10 x bw

20 secs rest

dumbbell front arm raise (dfar): 10 x 30 lb in each hand
* This is 10 lb less than usual but I'm coming out of a respiratory episode and don't want to aggravate it

20 secs rest

fbbp: 6 x 205 lb

20 secs rest

chin ups (s.w.): 10 x bw

water fountain break, 40 secs rest

dfar: 10 x 30 lb ""

25 secs rest

fbbp: 6 x 215 lb

10 secs rest

chin ups (s.w.): 10 x bw

10 secs rest

dfar: 10 x 30 lb ""

40 secs rest

fbbp: 6 x 215 lb

10 secs rest

chin ups (s.w.): 5 x bw

10 secs rest

dfar: 10 x 30 lb ""

40 secs rest

fbbp: 6 x 215 lb

10 secs rest

chin ups (s.w.): 10 x bw

10 secs rest

dfar: 10 x 30 lb

30 secs rest

fbbp: 6 x 215 lb

15 secs rest

chin ups (s.w.): 5 x bw

10 secs rest

dfar: 10 x 30 lb

1 MR

fbbp: 6 x 215 lb

10 secs rest

chin ups (s.w.): 10 x bw

10 secs rest

dfar: 10 x 30 lb ""

30 secs rest

fbbp: 6 x 215 lb

10 secs rest

chin ups (s.w.): 3 x bw

10 secs rest

dfar: 10 x 30 lb ""

30 secs rest

fbbp: 6 x 215 lb

10 secs rest

chin ups (s.w.): 9 x bw

10 secs rest

dfar: 10 x 30 lb

I went to the gym with a friend early this morning and spent about 50 minutes there. I had a respiratory episode last Sunday that cleared up late last night so this morning I decided to go to the gym. I took it relatively easy, my energy is down a little (or maybe worries) so my fbbp was way lower than what I'm capable of performing. All the same I'm glad I was able to get to the gym today.

postgym snack: 8 oz pork steak, 1 ketchup packet, one 20 oz cup of water

snack: 15 mixed nuts, two small mint chocolates, one 20 oz cup of water

dinner: 8 oz pork, cured ham, 1 oz macaroni & cheese, one 20 oz cup of water. I consumed 1,629 calories today. They breakdown as follows: 100.2 g fats, approx. 22.6 g carbs (the mints are an estimate), 153.2 g protein. Total number of calories expended during today's activities: 2,957.

Thurs. July 23, 2009

breakfast/pregym: 1 medium drumstick, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on legs, back, biceps and lower abs

leg press: 10 x 270 lb

25 secs rest

chin ups (shoulders facing me) shoulder width: 10 x bw

1 MR

barbell row: 10 x 115 lb

40 secs rest

leg press: 10 x 360 lb

15 secs rest

chin ups (s.w.): 10 x bw

40 secs rest

barbell row: 5 x bw

40 secs rest

leg press: 10 x 450 lb

15 secs rest

chin ups (s.w.): 8 x bw

40 secs rest

barbell row: 5 x 115 lb

40 secs rest, water fountain break

leg press: 10 x 540 lb

15 secs rest

chin ups (s.w.): 6 x bw

20 secs rest

barbell row: 7 x 115 lb

40 secs rest

leg press: 10 x 630 lb

25 secs rest

chin ups (s.w.): 10 x bw

45 secs rest

barbell row: 6 x 115 lb

45 secs rest

leg press: 3 x 630 lb

15 secs rest

leg press: 5 x 630 lb

40 secs rest, water fountain break

chin ups (s.w.): 10 x bw

40 secs rest

barbell row: 6 x 115 lb

20 secs rest

leg extension ab exercise (l.e.a.e.): 20 x 60 lb in each hand

20 secs rest

l.e.a.e.: 20 x 60 lb ""

2 MR, water fountain break

l.e.a.e.: 20 x 60 lb ""

20 secs rest

l.e.a.e.: 20 x 60 lb

45 secs rest

barbell row: 10 x 115 lb

I went to the gym first thing this morning and spent about 50 minutes there. I did much better this time, my leg press exercises were up - WAAYYY up! I did a total of 18 reps at 630 lb. :cheer: I'm very happy.

postgym snack: 3 oz fried chicken thigh, one 20 oz cup of water

snack: 2 oz fried chicken thigh, 15 mixed nuts, one 20 oz cup of water

dinner: 9 oz BAKED chicken breast, 2 oz canned cream peas, 3 oz bread stuffing, one 20 oz cup of water. I consumed 1,319 calories today. They breakdown as follows: 57.2 g fats, 75.6 g carbs (the bread stuffing), 119.8 g protein. Total number of calories expended during today's activities: 3,047.

Sat. July 25, 2009

breakfast/pregym: 4 oz fried chicken breast, 2 oz Frosted Shredded Wheat, 7 oz milk, one cup of green tea

gym: I focused on strength training with an emphasis on chest, triceps and shoulders

dL: 10 x 225 lb

2 MR, water fountain break

dL: 1 x 385 lb

3 MR

dL attempt at 385 lb

20 secs rest

pull ups (w.g.): 10 x bw

25 secs rest, water fountain break

chest dips: 20 x bw

1 MR

tricep dips: 20 x bw

20 secs rest, water fountain break

chest dips: 10 x bw *

*I barely completed those reps

20 secs rest

tricep dips: 10 x bw*

* I barely completed this exercise, too.

20 secs rest, water fountain break

chest dips: 10 x bw

20 secs rest

tricep dips: 15 x bw

20 secs rest, water fountain break

chest dips: 10 x bw

I went to the gym first thing this morning and spent about 45 minutes there. I didn't do well this time, my dLs were terrible, I could only lift it once at 385. My dips were likewise terrible. Months ago I could complete 20 - 25 reps per set for three sets on tricep and chest dips, but lately it's been much more difficult to complete this exercise. What's going on? Why are my dLs and dips not up to par?

postgym snack: 3 oz fried chicken breast, 2 oz Frosted Shredded Wheat, 7 oz milk

snack: 2 oz fried chicken breast, 4 oz Frosted Shredded Wheat, 12 oz milk. I cleaned out the Frosted Shredded Wheat, there's none left. But there is .3 box of Kellog's Raisin Bran, one unopened box of frosted flakes and about .2 box of regular corn flakes which I have not eaten. I also held off from eating two thick crust pizza slices leftover from last Wednesday's dinner. Since I had consumed so much in the early part of the day, I didn't eat any dinner. I consumed a total of 1,741 calories (many of them carbs). They break down as follows: 49.7 g fats, 225.9 g carbs, 111.6 g protein. Total number of calories expended during today's activities: 2,875.

 

[Being_the_Don]

My Fitness Journal Tues. July 28, 2009 - August 1, 2009

Tues. July 28, 2009

breakfast/pregym: 4 oz fried chicken breast, 2 oz pork & beans, green tea

gym: I focused on strength training with an emphasis on back, chest and biceps

barbell row: 10 x 115 lb

15 secs rest

chin ups (s.w.): 10 x bw

20 secs rest

flat bench dumbbell flies (fbdf): 10 x 40 lb in each hand

40 secs rest

barbell row: 10 x 115 lb

15 secs rest

chi ups "": 9 x bw

20 secs rest

fbdf: 10 x 50 lb ""

25 secs rest, water fountain break

barbell row: 10 x 115 lb

10 secs rest

chin ups "": 6 x bw

15 secs rest

fbdf: 10 x 50 lb ""

50 secs rest

barbell row: 10 x 115 lb

15 secs rest

chin ups "": 4 x bw

15 secs rest

fbdf: 10 x 50 lb ""

25 secs rest, water fountain break

barbell row: 10 x 115 lb

12 secs rest

chin ups "": 4 x bw

10 secs rest

fbdf: 10 x 50 lb ""

15 secs rest

chin ups "": 9 x bw

30 secs rest

fbdf: 10 x 50 lb ""

30 secs rest

barbell row: 10 x 115 lb

35 secs rest

chin ups "": 7 x bw

20 secs rest

fbdf: 10 x 50 lb ""

I had breakfast then went straight to the gym and spent about 45 minutes there. The workout was decent, I performed better on the barbell rows than I had last week, but I need to get the weight amounts up.

postgym snack: 1 oz fried chicken thigh, one 20 oz cup of water

snack: 6 oz fried chicken thigh, 1 oz mixed nuts, one 20 oz cup of water

snack: 113 g fruit ****tail in light syrup

dinner: 8 oz ground beef, 1.5 oz canned asparagus, 1 ketchup packet, 1 mustard packet, one 20 oz cup of water. I consumed 1,552 calories today. They breakdown as follows: 96.8 g fats, 37.1 g carbs, 131.8 g protein. Total amount of calories expended during today's activities: 2,769.

Thurs. July 30, 2009

breakfast/pregym: 4 oz fried chicken breast, 1 medium white potato, boiled w/o skin, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on back, chest and triceps

fbdf: 10 x 60 lb in each hand

2 MR

fbdf: 10 x 60 lb in each hand

dL: 15 x 250 lb

2 MR

dL: 15 x 250 lb

5 MR, water fountain break

chest dips: 20 x bw

40 secs rest

tricep dips: 20 x bw

3 MR

dL: 10 x 250 lb

1 MR

chest dips: 20 x bw

1 MR

tricep dips: 11 x bw

1 MR, water fountain break

dL: 10 x 250 lb

2 MR

chest dips: 20 x bw

3 MR, water fountain

tricep dips: 15 x bw

2 MR, water fountain break

dL: 10 x 250 lb

At midday I went to the gym with a couple of friends and spent about 45 minutes there. I spent more time resting between sets than I normally do, part of this was that mentally I was just a little tired. My dips were a bit better than last time, I didn't find them quite as difficult to complete. My deadlifts were at such a low weight that I didn't enjoy them as much as I have when lifting heavy weights but hopefully it won't aggravate my respiratory problems.

postgym snack: 3 oz pork, cured ham, two tblsp mayonnaise, one 20 oz cup of water

dinner: 1 medium fried chicken drumstick, 4 oz fried chicken thigh, 4 oz fried chicken breast, 2 oz snap green beans, 4 oz canned yams, 1 ketchup packet, one 20 oz cup of water. I consumed 1,319 calories today. They breakdown as follows: 66.4 g fats, 55.9 g carbs, 119.9 g protein. Total number of calories expended during today's activities: 2,889.

Sat. August 1, 2009

breakfast/gym: 5 oz fried chicken breast, 2 oz corn flakes, 5 oz milk, 2 oz frosted flakes, 8 oz milk, green tea

gym: I focused on strength training with an emphasis on chest, biceps, back and balancing.

fbbp: 10 x 135 lb

10 secs rest

chin ups (s.w.): 10 x bw

20 secs rest

1 leg balancing exercise while holding a dumbbell overhead in opposite hand (balancing): 15 secs (r holding 30 lb overhead)
2 secs
8 secs (l holding 30 lb overhead)

10 secs rest

fbbp: 5 x 205 lb

20 secs rest

chin ups (s.w.): 10 x bw

10 secs rest

balancing: 20 secs (r) holding 30 lb overhead
2 secs
20 secs (l) holding 30 lbs overhead

20 secs rest

fbbp: 4 x 215 lb

8 secs rest

chin ups (s.w.): 10 x bw

45 secs rest, water fountain

balancing: 20 sec (r arm holding 30 lb overhead)
2 secs rest
20 sec (l arm holding 30 lb overhead)

20 secs rest

fbbp: 5 x 220 lb

10 secs rest

chin ups (s.w.): 5 x bw

10 secs rest

balancing: 20 secs (r arm holding 30 lb overhead)
2 secs
20 secs (l arm holding 30 lb overhead)

15 secs rest

fbbp: 5 x 225 lb

10 secs rest

chin ups (s.w.): 10 x bw

15 secs rest

balancing: 20 secs (r holding 30 lb overhead)
2 secs rest
20 secs (l holding 30 lb overhead)

30 secs rest

fbbp: 5 x 230 lb

15 secs rest

chin ups (s.w.): 8 x bw

20 secs rest

balancing: 20 secs (r arm holding 30 lb overhead)
2 secs rest
20 secs (l arm holding 30 lb overhead)

40 secs rest

fbbp: 5 x 235 lb

I went to the gym first thing this morning and spent about 50 minutes there. The workout was decent, I didn't rest as long between sets which was good. Also my lungs weren't aggravated.

postgym snack: 5 oz fried chicken thigh, 1 ketchup packet, one 20 oz cup of water

snack: 18 mixed nuts, one 20 oz cup of water

dinner: 8 oz ground beef, 3 oz caesar salad, 5 tblsp thousand island dressing, 1 ketchup packet, one 20 oz cup of water. I consumed 2,586 calories today. This is one of my fun carb days but I'll start cutting back on what I eat even on these designated days. The calories breakdown as follows: 149.5 g fats, 153.7 g carbs, 158.1 g protein. Total number of calories expended during today's activities: 2,932.

 

[Being_the_Don]

My Fitness Journal Wed. Aug. 5, 2009 - Fri. Aug. 7, 2009

Wed. Aug. 5, 2009

breakfast/pregym: 5 oz fried chicken thigh, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on chest and back.

flat bench dumbbell flies (fbdf): 10 x 60 lb in each hand

25 secs rest

pull ups (wide grip): 10 x bw

inclined barbell bench press (ibbp): 10 x 135 lb

20 secs rest

fbdf: 7 x 60 lb

20 secs rest

pull ups (w.g.): 10 x bw

1 MR

ibbp: 4 x 155 lb

30 secs rest, water fountain break

fbdf: 7 x 60 lb

15 secs rest

pull ups (w.g.): 10 x bw

30 secs rest

ibbp: 5 x 155 lb

20 secs rest, water fountain break

fbdf: 6 x 60 lb

45 secs rest

pull ups (w.g.): 10 x bw

30 secs rest

ibbp: 3 x 155 lb

45 secs rest, water fountain break

dumbbell front arm raise (dfar): 10 x 40 lb in each hand

20 secs rest

pull ups (w.g.): 8 x bw

15 secs rest

ibbp: 7 x 155 lb

25 secs rest, water fountain break

dfar: 10 x 40 lb

10 secs rest

pull ups (w.g.): 5 x bw

30 secs rest

ibbp: 4 x 155 lb

30 secs rest, water fountain break

dfar: 10 x 40 lb

15 secs rest

pull ups (w.g.): 5 x bw

40 secs rest

ibbp: 5 x 155 lb

30 secs rest, water fountain break

dfar: 10 x 40 lb

15 secs rest

pull ups (w.g.): 9 x bw

10 secs rest

6 x 155 lb

25 secs rest, water fountain break

dfar: 10 x 40 lb

15 secs rest

pull ups (w.g.): 5 x bw

ibbp: 4 x 155 lb

I went to the gym first thing this morning and spent about 50 minutes there. My ibbp was not up to standards this time, I just didn't seem to have much energy for the lifts. My shoulder was also a bit sore during my pull ups which started after my second set of flies so I had to take it easy.

postgym snack: 2 oz fried chicken thigh, 1 ketchup packet, .5 large banana, one 20 oz cup of water,

biking: 8.50 miles for 50 minutes

snack: 2.5 oz frosted flakes, 5 oz milk, .5 large banana

dinner: 10 oz BAKED chicken breast, 1 oz green beans, one ketchup packet, one 20 oz cup of water. Wednesday is normally one of my carb days but I had pizza for dinner last night which added an unexpected extra day. I decided to take Wednesday, though, because it is a designated day so this means my carbs are higher this time. I consumed a total of 1,342 calories today. They breakdown as follows: 47.5 g fats, 108.7 g fats, 119.3 g protein. Total number of calories consumed during today's activities: 3,220.


Thurs. August 6, 2009

breakfast/pregym: 3 oz fried chicken thigh, 50 g muffin w/ fruit, 1 oz green beans, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on legs, chest and lower abs.

leg press: 10 x 270 lb

40 secs rest

leg extension ab exercise (l.e.a.e.): 20 x 45 lb dumbbells in each hand

45 secs rest

leg press: 10 x 360 lb

10 secs rest

l.e.a.e.: 20 x 45 lb ""

20 secs rest

leg press: 10 x 450 lb

20 secs rest, water fountain break

l.e.a.e.: 20 x 45 lb ""

20 secs rest

leg press: 10 x 540 lb

10 secs rest

l.e.a.e.: 20 x 45 lb ""

20 secs rest, water fountain break

leg press: 10 x 630 lb

10 secs rest

l.e.a.e.: 20 x 45 lb ""

20 secs rest

leg press: 10 x 720 lb ** a new PERSONAL RECORD!! :cheer:

10 secs rest

l.e.a.e.: 20 x 45 lb ""

40 secs rest

decline bench barbell press (dbbp): 15 x 135 lb

20 secs rest

l.e.a.e.: 20 x 45 lb ""

30 secs rest, water fountain break

dbbp: 10 x 205 lb

15 secs rest

l.e.a.e.: 20 x 45 lb ""

30 secs rest, water fountain break

dbbp: 7 x 215 lb

20 secs rest

l.e.a.e.: 20 x 45 lb ""

25 secs rest

dbbp: 6 x 220 lb

20 secs rest

wrist flex: 1 x 45 lb (r)
1 x 45 lb (l)

30 secs rest

dbbp: 6 x 220 lb

20 secs rest

wrist flex: 10 x 30 lb (r)
10 x 30 lb (l)

30 secs rest

dbbp: 2 x 220 lb

I went to the gym first thing this morning and spent about 50 minutes there. The workout was good, I'm especially pleased with my leg press numbers. 720 pounds is a new personal record for me. After a plateau of 540 then moving up to 630 last week, I've done even better this time. I'm glad. The other exercises were okay, but my wrist flex was not up to standard. As for the 45 lb weights used during the lower ab exercises, I just felt too tired to use the 60 lb db's.

postgym snack: 2 oz fried chicken breast

snack: 4 oz fried chicken breast, 4 oz ground beef, 1 ketchup packet, one mustard packet, one tblsp relish, 6 tblsp peanut butter, one 20 oz cup of water

dinner: three 2 oz pork patties, 1 mustard packet, 1 tblsp relish, one ketchup packet, 5 oz orange juice, one 20 oz cup of water. I consumed 2,185 calories today. They breakdown as follows: 140.4 g fats, 73.7 g carbs (VERY disappointing), 161.4 g protein. Total number of calories expended during today's activities: 2,986.

Fri. August 7, 2009

breakfast: 2.5 oz fried chicken breast, one fried chicken drumstick, 3 oz pork & beans, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on legs, back, and triceps.

dL: 10 x 135 lb

3 MR, water fountain break

dL: 1 x 345 lb (the plan was to workout at 300 lb, I misadded and after doing one rep, lowered the weight to 300 lb)

3 MR

dL: 10 x 300 lb

3 MR, water fountain break

tricep dips: 30 x bw

2 MR, water fountain break

chest dips: 25 x bw

2 MR

tricep dips: 20 x bw

2 MR

chest dips: 25 x bw

5 MR

dL: 2 x 300 lb

2 MR, water fountain break

tricep dips: 30 x bw

2 MR, water fountain break

chest dips: 25 x bw

2 MR

dL: 1 x 300 lb

My deadlift numbers were not good this time, just thirteen at 300 lb. Maybe I'm getting tired of dL's? I don't know, I'm just not happy with the numbers now, I can say that much. But my dips are back up to where they used to be and that's very good. I went to the gym first thing this morning and spent about 50 minutes there, deadlift day has gotten me to taking longer rest breaks these past couple of months. Maybe I'm wary of a respiratory attack, so I'm not doing as well as I used to do. I just don't like dL's these days. I just don't like them.

postgym snack: 5 oz fried chicken thigh, one 20 oz cup of water

dinner: 12 oz BAKED and breaded chicken breast, 1 oz spinach, 1.2 oz pork & beans, 4 oz applesauce, one 20 oz cup of water. I consumed 1,523 calories today. They breakdown as follows: 71.0 g fats, 74.9 g carbs (disappointing, it must be the applesauce. It makes me feel bad since I've been eating more carbs this week, in part due to the fact that it is what is available at certain meal times. As for the applesauce I ate tonight, I underestimated how many carbs it would add to my totals for the day), 143.0 g protein. Total number of calories expended during today's activities: 2,864.

 

[Being_the_Don]

My Fitness Journal Tues. August 11, 2009 - Fri. August 15, 2009

Tues. August 11, 2009

breakfast/pregym: 3.5 oz chicken breast, 100 g muffin w/ fruit, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on chest, biceps and back.

barbell row: 8 x 115 lb

40 secs rest

fbbp: 10 x 135 lb

15 secs rest

chin ups (shoulder width): 14 x bw

20 secs rest

barbell row: 7 x 115 lb

25 secs rest

fbbp: 10 x 205 lb

30 secs rest

chin ups (s.w.): 10 x bw

30 secs rest, water fountain break

barbell row: 10 x bw

45 secs rest

fbbp: 7 x 215 lb

15 secs rest

chin ups (s.w.): 11 x bw

25 secs rest, water fountain break

barbell row: 7 x 115 lb

25 secs rest

fbbp: 5 x 225 lb

10 secs rest

chin ups (s.w.): 10 x bw

25 secs rest, water fountain break

barbell row: 5 x 115 lb

30 secs rest

fbbp: 4 x 235 lb

15 secs rest

chin ups (s.w.): 10 x bw

25 secs rest, water fountain break

barbell row: 10 x 115 lb

30 secs rest

fbbp: 3 x 245 lb

15 secs rest

chin ups (s.w.): 3 x bw

I went to the gym with a couple of friends first thing this morning and spent about 1 hour there. I did a decent job but not as well as I could have done. My fbbp was not up to my max, I wish I had not fatigued. I actually was in my fourth rep but needed help pressing it back up so I don't count it as a rep. My chin ups were good, though and my rows were decent.

postgym snack: 2.5 oz fried chicken breast, one 20 oz cup of water

dinner: 3 oz cooked spaghetti, 1 oz ground beef, 1 ketchup packet, one 20 oz cup of water. I consumed 1,003 calories today. They breakdown as follows: 42.2 g fat, 87.8 g carbs, 64.1 g protein. Total number of calories expended during today's activities: 2,944.

Fri. August 14, 2009

breakfast/pregym: 4 oz pork, cured ham, 1 tblsp mayonnaise, 1 medium banana, green tea

gym: I focused on strength training with an emphasis on legs, lower abs, triceps and chest

leg press: 10 x 270 lb

25 secs rest, water fountain break

l.e.a.e.: 20 x 45 lb in each hand

20 secs rest

tricep dips: 30 x bw

20 secs rest

leg press: 10 x 360 lb

15 secs rest

le.a.e.: 20 x 45 lb ""

15 secs rest

chest dips: 26 x bw

35 secs rest

leg press: 10 x 450 lb

10 secs rest

l.e.a.e.: 20 x 45 lb ""

30 secs rest, water fountain break

tricep dips: 30 x bw

25 secs rest, water fountain break

leg press: 10 x 540 lb

25 secs rest

l.e.a.e.: 20 x 45 lb ""

40 secs rest, water fountain break

chest dips: 30 x bw

15 secs rest

leg press: 10 x 640 lb

20 secs rest

l.e.a.e.: 20 x 45 lb ""

25 secs rest

tricep dips: 30 x bw

2 MR

leg press: 10 x 730 lb

15 secs rest

l.e.a.e.: 20 x 45 lb ""

25 secs rest, water fountain break

chest dips: 30 x bw

40 secs rest

leg press: 4 x 820 lb ** This is a new personal record!!

I went to the gym this morning and spent about 45 minutes there. I had a good workout, got my dips up to where they belong. I even did more during some sets than I had set out to do, this is a good thing. My leg presses were very good achieving 820 lb was no small feat.

post gym snack: 2 oz FRIED chicken breast, 4 tblsp peanut butter, one 20 oz cup of water

dinner: 11 oz BAKED chicken breast, 3 oz potato salad, one 20 oz cup of water. I consumed a total of 1,418 calories today. They breakdown as follows: 80.2 g fats, 53.6 g carbs, 124.4 g protein. Total number of calories consumed during today's activities: 3,006.

 

[Being_the_Don]

My Fitness Journal Tues. August 18, 2009 - Wed. Aug. 19, 2009

Tues. August 18, 2009

breakfast/pregym: 3 oz fried chicken breast, 3 oz pork & beans, green tea

gym: I focused on strength training with an emphasis on chest, shoulders and biceps.

barbell clean & press: 2 x 135 lb

30 secs rest

inclined bench barbell press (ibbp): 10 x 135 lb

15 secs rest

pull ups (w.g.): 10 x bw

35 secs rest, water fountain break

barbell clean & press: 3 x 135 lb

20 secs rest

ibbp: 10 x 145 lb

25 secs rest

pull ups (w.g.): 10 x bw

30 secs rest, water fountain break

barbell clean only: 1 x 135 lb

20 secs rest

ibbp: 10 x 175 lb

1 MR

pull ups (w.g.): 10 x bw

barbell clean & press: 1 x 135 lb

30 secs rest

ibbp: 3 x 195 lb

20 secs rest

pull ups (w.g.): 10 x bw

5 MR

barbell clean only: 1 x 135 lb

45 secs rest

ibbp: 3 x 195 lb

20 secs rest

pull ups (w.g.): 10 x bw

I went to the gym first thing this morning and spent about 40 minutes there. My clean and press is not as good as it should be. I'm lifting from the floor as usual, but since I don't do them that often, it takes more effort these days. That is why I won't wait 6 or more weeks to bring an exercise back to my routine.

snack/postgym: 1.5 oz fried chicken breast, one 20 oz cup of water,

snack: 4 tblsp peanut butter, one 20 oz cup of water

snack: 2 tblsp peanut butter, one 20 oz cup of water

dinner: one 8 oz baked pork steak, one 2 oz baked pork steak, 1 oz bread stuffing, 1 oz canned collar greens, 1 ketchup packet, one 20 oz cup of green tea. I consumed 1,619 carbs today. They breakdown as follows: 103.3 g fats, 70.9 g carbs (a little high), 110.1 g protein. Total number of calories consumed during today's activities: 2,884.

Wed. August 19, 2009

**This is one of my designated fun carb days and I went a little overboard.**

breakfast/pregym: 1.5 oz fried chicken thigh, 1 oz corn flakes, 3 oz milk, one cup of green tea

gym: I focused on back. legs, glutes, triceps, lower abs and chest today.

dL: 15 x 250 lb

15 secs rest

leg extension ab exercise (l.e.a.e.): 20 x 40 lb dumbbell in each hand

15 secs rest

tricep dips: 30 x bw

45 secs rest, water fountain break

dL: 10 x 250 lb

15 secs rest, water fountain break

l.e.a.e.: 20 x 40 lb ""

15 secs rest

chest dips: 30 x bw

40 secs rest, water fountain break

dL: 10 x 250 lb

20 secs rest

l.e.a.e.: 20 x 45 lb ""

20 secs rest

tricep dips: 30 x bw

45 secs rest, water fountain break

dL: 10 x 250 lb

30 secs rest

l.e.a.e.: 20 x 40 lb ""

30 secs rest

chest dips: 30 x bw

45 secs rest, water fountain break

wrist flex: 10 x 40 lb (r)
10 x 40 lb (l)

20 secs rest

calf raise: 10 x 90 lb

15 secs rest

wrist flex: 10 x 40 lb (r)
10 x 40 lb (l)

10 secs rest

calf raise: 10 x 90 lb

10 secs rest

wrist flex: 10 x 40 lb (r)
10 x 40 lb (l)

15 secs rest

calf raise: 10 x 90 lb

I went to the gym first thing this morning and spent about 40 min there. I'm doing lower weight dLs right now quite simply because I'm sick of deadlifting altogether. My dips are good and I added a new exercise: the calf raise. I had a decent workout.

snack/postgym: 1 oz fried chicken thigh, 1 creamsicle, 8 small chocolate chip cookies, one 20 oz cup of water

snack: 4 oz pork, cured ham, 1 tblsp mayonnaise, one creamsicle, 70 g chocolate pudding

dinner: 7.4 oz ground beef, 2 oz spaghetti, 2 oz potato salad, 2 oz corn flakes, 5 oz milk, two ketchup packets, one 20 oz cup of water. This is Wednesday so I had a lot of carbs today. My stomach was full by the time I finished dinner yet I went and ate that last bowl of frosted flakes it was that or get the last Cadbury cream easter egg that has been sitting in the fridge all these months. I'm not happy about it. I think part of this is the fact that I was looking at myself in the locker room mirror at the gym this morning. I can easily see my upper abs and I know I'm in very good shape. I just thought to myself that I'm in very good shape. When I got home I continued to think about it and decided that I can afford to eat some sweets but I know this is wrong. I know it. Anyway, I consumed 2,112 calories today. They breakdown as follows: 97.7 g fats, 194.6 g carbs, 12.7 g protein. Total number of calories expended during today's activities: 2,925.

*** Monday: I didn't go o the gym but I did get in exercise. I went biking covering 8.50 miles in an hour and expended a total of 3,161 calories for the day's activities. Since I only consumed 1,266 calories for the day, and combined with today and yesterday's gym workouts, I feel that I'm revved up enough to have burned off today's carb excess. ****

** Friday: I didn't get to the gym but I did spend an hour biking. I expended a total of 3,204 calories during yesterday's activities (whole day).

 

[Being_the_Don]

My Fitness Journal Mon. August 24, 2009 - Fri. August 28, 2009

Mon. August 24, 2009
>
> breakfast/pregym: 4 oz fried chicken thigh, .3 medium
> banana, green tea
>
> gym: I focused on strength training with an emphasis on
> chest, shoulders and biceps
>
> dbbp: 10 x 135 lb
>
> 20 secs rest
>
> chi ups (s.w.): 15 x bw
>
> 15 secs rest
>
> dumbbell front arm raise (dfar): 10 x 30 lb in each hand
>
> 15 secs rest, water fountain break
>
> dbbp: 8 x 205 lb
>
> 15 secs rest
>
> chin ups (s.w.): 10 x bw
>
> 15 secs rest
>
> dfar: 10 x 30 lb ""
>
> 15 secs rest, water fountain break
>
> dbbp: 10 x 215 lb
>
> 15 secs rest
>
> chin ups (s.w.): 10 x bw
>
> 10 secs rest
>
> dfar: 10 x 30 lb ""
>
> 1.5 min rest, water fountain break
>
> dbbp: 10 x 220 lb
>
> 25 secs rest
>
> chin ups (s.w.):
> 10 x bw
>
> 10 secs
> rest
>
> dfar: 10 x 30
> lb ""
>
> 45 secs rest, water fountain break
>
> dbbp: 2 x 225 lb
>
> 20 secs rest
>
> chin ups (s.w.): 10 x bw
>
> 15 secs rest
>
> dfar: 10 x 30 lb
>
> 40 secs rest, water fountain break
>
> dbbp: 10 x 225 lb
>
> 15 secs rest
>
> chin ups (s.w.): 5 x bw
>
> 10 secs rest
>
> dfar: 10 x 30 lb
>
> 1 MR
>
> dbbp: 5 x 225 lb
>
> 10 secs rest
>
> chin ups (s.w.): 8 x bw
>
> 5 secs rest
>
> dfar: 10 x 30 lb ""
>
> I went to the gym first thing this morning and spent about
> 45 minutes there. I've had better workouts. I barely got
> through the declined bench barbell press, I asked for a
> spotter at 220 pounds. Heck, I can dbbp unassisted up to 265
> pounds. But my energy was down this day. Still, I'm glad
> I got to the gym.
>
> postgym snack: 4 oz ground beef, .7 banana, 1 ketchup
> packet, 2 tblsp relish, one 20 oz cup of water
>
> snack: 3 tblsp peanut butter, one 20 oz cup of water
>
> dinner: 9 oz
> pork, cured ham, 1.2 tblsp mayonnaise, one 20 oz cup of
> water
>
> I consumed 1,481 calories today. They breakdown as follows:
> 91.6 g carbs, 53.0 g carbs, 114.9 g protein. Total number of
> calories consumed during today's activities: 2,916.
>
> Fri. August 28, 2009
>
> breakfast: 4 oz fried chicken thigh, 2 oz pork & beans,
> one 20 oz cup of water, green tea
>
> snack/pregym: 6 oz fried chicken thigh, one oz mixed nuts,
> one 20 oz cup of water
>
> gym: I had a respiratory attack earlier in the week so I
> needed to take it easy in the gym. So I focused on
> bodyweight strength training exercises today.
>
> pull ups (w.g.): 10 x bw
>
> 1 MR
>
> tricep dips: 30 x bw
>
> 1 MR
>
> chest dips: 20 x bw
>
> 5 MR
>
> pull ups (w.g.): 10 x bw
>
> 2 MR
>
> tricep dips: 30 x bw
>
> 2 MR
>
> chest dips: 15 x bw
>
> 2 MR
>
> pull ups (w.g.): 10 x bw
>
> 2 MR
>
> tricep dips: 20 x bw
>
> 1 MR
>
> pull ups
> (w.g.): 4 x bw
>
> I went to the gym with a friend early in the afternoon and
> spent about 50 minutes there. I didn't overexert myself
> since my lung capacity was down a bit from earlier in the
> week. Still I had a decent workout.
>
> postgym snack: nothing since I didn't workout as
> strenuously as I normally do.
>
> dinner: 8 oz ground beef, 1.5 oz asparagus, one ketchup
> packet, one mustard packet, one 20 oz cup of water. I
> consumed 1,552 calories today. They breakdown as follows:
> 96.8 g fat, 37.1 g carbs, 131.8 g protein. Total number of
> calories expended during today's activities: 2,769.
>

 

[Being_the_Don]

My Fitness Journal Mon. Nov. 9, 2009 - Fri. Nov. 13, 2009

Although I haven't been logging my exercises of late, I have been going to the gym. Here is what I did this week.

Mon. Nov. 9, 2009

breakfast/pregym: 20 g roasted peanuts, 1 banana chip, 2 g milk chocolate, 5 raisins, 1 chicken patty, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on biceps, chest and upper back

chin ups (shoulder width): 12 x bw

3 MR

fbbp: 10 x 135 lb

1 MR

chin ups (sw): 12 x bw

2 MR (spotting a friend)

fbbp: 3 x 205 lb

1 MR

chin ups (sw): 10 x bw

2 MR (spotting a friend)

fbbp: 3 x 205 lb

1 MR

fbbp: 3 x 205 lb

30 secs rest

chin ups (sw): 10 x bw

5 MR (spotting a friend)

chin ups (sw): 9 x bw

3 MR

tricep dips (demo): 10 x bw

This morning I went to the gym with some friends and spent about 40 minutes there. I haven't been working out as often as I should and it was obvious in my flat bench performance, I had trouble with a mere 205 pounds. BUT I'll be back to where I should be very soon.

post gym snack: 1 chicken patty, 1 oz oatmeal, 4 oz two percent milk, one 20 oz cup of water

snack: 5 oz baked chicken breast, 1 ketchup packet, one 20 oz cup of water

dinner: 5 oz meatloaf, 2 oz canned peas and carrots, 1 ketchup packet, one 20 oz cup of water

Tues. Nov. 10, 2009

breakfast/pregym: 3 oz baked chicken, 2 oz canned peas and carrots, .5 medium apple, one 20 oz cup of water, green tea, one ketchup packet

gym: I focused on strength training with an emphasis on legs, lower abs, chest and triceps

leg perss: 10 x 270 lb

10 secs rest

l.e.a.e. : 20 x 60 lb dumbbells in each hand

10 secs rest

tricep dips: 30 x bw

35 secs rest

leg press: 10 x 360 lb

10 secs rest

l.e.a.e.: 20 x 60 lb dB in each hand

40 secs rest

chest dips: 30 x bw

35 secs rest

leg press: 10 x 450 lb

10 secs rest

l.e.a.e.: 20 x 60 lb ""

30 secs rest

tricep dips: 30 x bw

40 secs rest

leg press: 10 x 540 lb

10 secs rest

l.e.a.e.: 20 x 60 lb ""

25 secs rest

chest dips: 30 x bw

35 secs rest

leg press: 2 x 630 lb (legs got tired)

20 secs rest

l.e.a.e.: 20 x 60 lb ""

2 MR, demo lunges for a friend

tricep dips: 30 x bw

10 MR, demo lunges and dB squats for a friend

l.e.a.e.: 20 x bw (demo for friends)

This morning I went to the gym with some friends and spent about 1 hour there. I did okay considering that I haven't been spending as much time at the gym as I would like. My leg press numbers were well below my capabilities but I did press a lot just the same. And I'll get back up there soon. Also, I was able to help and motivate my friends which made it very good getting to the gym today.

postgym snack: 1 oz baked chicken breast, 1 oz meat loaf, 0.5 medium apple, 1 ketchup packet

dinner: three 3 oz baked pork chops (breaded), 3 oz pork & beans, one 20 oz cup of water. I consumed a total of 1,119 calories which break down as follows: 47.6 g fats, 65.6 g carbs, 106.8 g protein. (Don't worry, I more than made up for it on Wednesday). Total number of calories expended during today's activities: 2, 800.

Thurs. Nov. 12, 2009

breakfast: 1 medium apple, green tea

pre gym snack: 3 oz breaded pork chop, 2 oz pork & beans, two frankfurters, one ketchup packet, one mustard packet, one 20 oz cup of water

gym: I didn't spend a lot of time working out today, I was too sleepy. I emphasized abs and biceps, and back.

inclined weighted sit ups (max incline): 30 x 45 lb dB on my chest

5 MR

barbell clean & press: 1 x 135 lb (far below my abilities)

2 MR

barbell clean: 1 x 135 lb

2 MR

barbel clean: 1 x 135 lb

1 MR

pull ups (w.g.): 10 x bw

3 MR

inclined weighted sit ups (max incline): 4 x 45 lb dB on my chest

10 MR (also helping a friend)

pull ups (w.g.): 10 x bw

Early this afternoon I went to the gym with a couple of friends and spent about 1 h there. I can tell that I haven't been working out at the clean & press, although sleepiness was a factor, my performance was below standards. I need to start back into this exercise again.

postgym snack: 1 frankfurter, one 20 oz cup of water.

dinner: 9 oz breaded pork steak (baked), 4 oz canned asparagus, 1 ketchup packet, one 20 oz cup of water. I consumed a total of 1,331 calories today. They breakdown as follows: 80.7 g fats, 55.6 g carbs, 96.1 g protein. Total number of calories expended during today's activities: 2,757.

Fri. Nov. 13, 2009

breakfast/pregym: 2 frankfurters, 1 ketchup packet, 1 mustard packet, .5 small banana, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on chest and biceps.

dbbp: 10 x 135 lb

40 secs rest

sitting dumbbell bicep curl: 5 x 45 lb (r)
5 x 45 lb (l)

35 secs rest

dbbp: 10 x 205 lb

25 secs rest

sdbc: 6 x 45 (r)
7 x 45 (l)

40 secs rest

dbbp: 10 x 215 lb

30 secs rest

sdbc: 6 x 45 (r)
7 x 45 lb (l)

40 secs rest

dbbp: 10 x 220 lb

15 secs rest

sdbc: 3 x 45 lb (r)
2 x 45 lb (l)

2 MR

dbbp: 5 x 230 lb

45 secs rest

sdbc: 6 x 45 lb (r)
6 x 45 lb (l)

This morning I went to the gym with a couple of friends and spent about 30 minutes there. I'm gradually getting back into my workouts, the decline bench barbell press was not up to my abilities but it wasn't bad considering I haven't done them much of late. Al in all I had a decent workout.

postgym/snack: 2 frankfurters, 1 ketchup packet, 1 mustard packet, .5 small banana, one 20 oz cup of water

dinner: 10 oz baked chicken breast, 3 oz yellow corn, 20 g honey roasted peanuts, 10 raisins, 1 ketchup packet, one 20 oz cup of water. I consumed 1,482 calories. They breakdown as follows: 87.2 g fat, 78.9 g carbs, 100.0 g protein. Total number of calories expended during today's activities: 2,756.

 

[Being_the_Don]

My Fitness Journal Mon. 12/7/2009 - Sat. 12/12/2009

This week I will not be discussing my diet, because I only started putting the journal together earlier today. I am recording recording all of my foods on fitday, though.

Mon. 12/7/2009

I focused on chest and biceps.

fbbp: 10 x 135 lb

3 MR

3 x 205 lb

40 secs rest

sitting dumbbell bicep curl (sdbc): 7 x 45 lb (r)
6 x 45 lb (l)

1 MR

fbbp: 4 x 215 lb

1 MR

sdbc: 7 x 45 lb (r)
7 x 45 lb (l)

1 MR

fbbp: 4 x 225 lb

1 MR

sdbc: 6 x 45 lb (r)
7 x 45 lb (l)

2 MR

fbbp: 2 x 245 lb

1 MR

sdbc: 6 x 45 lb (r)
5 x 45 lb (l)

2 MR

fbbp: 2 x 265 lb

2 MR

sdbc: 6 x 45 lb (r)
6 x 45 lb (l)

3 MR

fbbp: 1 x 265 lb **

**I got pinned coming up from the second rep, the spotter had to help get the bar of my chest. For this reason I'm not counting that as a rep.

3 MR

sdbc: 4 x 45 lb (r)
3 x 45 (l)

3 MR

horizontal close grip cable row: 10 x 170 lb

1 MR

horizontal close grip cable row: 8 x 230 lb

1 MR

horizontal close grip cable row: 8 x 250 lb

5 MR

horizontal close grip cable row: 8 x 250 lb

3 MR

horizontal close grip cable row: 8 x 250 lb

2 MR

horizontal close grip cable row: 1 x 290 lb

horizontal row close grip cable row attempt at 290 lb

10 MR

horizontal close grip cable row: 3 x 270 lb

I went to the gym with a couple of friends at midday and spent about 1 hour there. I was impressed with my workout. I haven't benched 265 pounds since last May and at the time I weighed in at about 168 pounds or so (haven't let myself slip on my diet I had been eating a lot of candy and stuff). Since that time respiratory attacks have put me into worries about over-exertion thus going for lighter weight exercises. Since that time I got back on track with eating and lost that unwanted weight but I had worried that I'd lost muscle, too. Fortunately I was wrong about that. I actually pressed more reps than I had last spring. Also, I haven't done horizontal seated rows in a long time so it was good to see that I could do them at 250 - 270 pounds. Very good.

Tues. Dec. 8, 2009

I focused on my legs, glutes and abs today.

weighted lunges: 2 reps x 20 feet w/ 40 lb dBs in each hand

1 MR

weighted lunges: 2 x 20 ""

1 MR

2 x 20 ""

1 MR

lunges: 2 x 20 ""

3 MR

weighted sit ups (max angle): 20 x 60 lb dB on my chest **

**This is a new PERSONAL RECORD for me.

1 MR

w.s.u.: 20 x 60 lb ""

dumbbell front arm raise and HOLDING: 5 reps holding for 10 secs w/ 15 lb dBs in each hand. It's been a while since I've done dbfar's and this is the first time holding the weights for an extended length of time.

I went to the gym with a couple of friends and spent about 45 minutes there although I didn't do much exercising this time. I did okay, though. I was just glad to be at the gym.


Fri. 12/11/2009

I focused on chest and legs this time.

decline bench barbell press: 10 x 135 lb

1 MR

leg press: 10 x 270 lb

20 secs rest

l.e.a.e.: 20 reps

1 MR

dbbp: 10 x 205 lb

1 MR

leg press: 10 x 360 lb

10 secs rest

l.e.a.e.: 20 reps

30 secs rest

horizontal close grip cable row: 10 x 250 lb **

** Someone else wanted to use to leg press so we had to share, the other user was doing reps at a much lower weight so I just waited for the station to free up.

1 MR

dbbp: 10 x 225 lb40 secs rest

40 secs rest

leg press: 10 x 450 lb

10 secs rest

l.e.a.e.: 20 reps

1 MR

dbbp: 4 x 225 lb

3 MR

leg press: 10 x 540 lb

10 secs rest

l.e.a.e.: 20 reps

10 MR

cable crossovers: 10 x 17.5 lb each side (this is the first time I've done this exercise)

I went to the gym with a couple of friends and all in all the workout was good. I wasn't there very long so I wasn't able to get in as many leg press sets as I would have liked, it was still good.

Sat. Dec. 12, 2009

I combined back exercise and cardio this time.

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

2 MR

stationary bike: 25 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

30 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

20 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

30 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

30 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

20 secs rest

bike: 30 s

12 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

40 secs rest

bike: 30 s

I went to the gym with a couple of friends and spent about 1 h there. I did much better wrt to the one arm DBR's; recently I got back into this exercise and barely completed 2 reps at 100 pounds. I worried about strength loss and went down to about 70 pounds. Well, fortunately I was wrong about that; I was just tired because I had no problems lifting at the higher weight this time. I did take a 12 minute rest at one point of today's workout because I started to feel a little short of breath. I'm doing good, though, the gym is fairly warm and I'm wearing a sweatshirt right now which is helping to keep me warm which reduces the chances of a respiratory attack.

I had a good week all in all.

 

[Being_the_Don]

My Fitness Journal Mon. 12/15/2009 - Sat. 12/19/2009

This week I will not be posting up diet, just my exercises. I log my exercises at the gym, and put my daily food intake into fitday but I haven't been preparing a daily journal as I had up until a few months ago. Now it's a bit easier to just sit back on one day and just post up the exercises, this may shorten my time in front of the computer and make it easier for you guys to read the journal entries. I may return to full logs in the future, though, depending on whether or not I see a benefit to doing so.

Mon. 12/14/2009

During this workout I combined strength training and cardio exercises.

pull ups (s.w.): 12 x bw

40 secs rest

dfar and hold: 3 reps for 15 secs holding 15 lb in each hand (NOTE: all dfar will be while holding 15 lb dBs in each hand)

1 MR

bike: 30 s

40 sec rest

pull ups (s.w.): 12 x bw

25 secs rest

dfar: 15 secs, 10 secs, 12 secs

45 secs

bike: 30 secs

30 secs rest

pull ups (s.w.): 10 x bw

30 secs rest

dfar: 10 secs, 6 secs, 6 secs

20 secs rest

bike: 30 secs

pull ups (s.w.): 12 x bw

20 secs rest

dfar: 10 secs, 3 secs, 6 secs

30 secs rest

bike: 30 secs

I went to the gym with a couple of friends and spent about 40 minutes there. This was only a mediocre workout because I just wasn't putting in the effort.

Tues. 12/15/2009

I combined strength training and cardio exercises for this workout.

inclined bench barbell press (ibbp): 5 x 135 lb (shoulders were sore)

1 MR

bike: 30 secs

30 secs rest

sitting dumbbell bicep curl (sdbc): 7 x 45 lb (r), 7 x 45 lb (l)

15 secs rest

bike: 30 secs

leg extension ab exercise (l.e.a.e.): 20 reps

20 secs rest

sdbc: 6 x 45 lb (r), 6 x 45 lb (l)

5 secs rest

l.e.a.e.: 20 reps

15 secs rest

bike: 30 secs

30 secs rest

sdbc: 6 x 45 lb (r), 6 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

15 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

20 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

30 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

10 secs rest

sdbc: 5 x 45 lb (r), 6 x 45 lb (l)

3 secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

25 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

3 secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

10 MR

balancing on one leg while holding 45 lb dB: 20 secs (r), 20 secs (l)

I went to the gym this morning with a couple of friends and spent about 1 hour there. I enjoyed this workout a bit more, other than the soreness in my shoulders everything was good.

Thurs. 12/17/2009

I combined strength training and cardio exercises during this workout.

flat bench barbell press: 10 x 135 lb

15 secs rest

bike: 30 secs rest

20 secs rest

balancing on 1 leg while holding 60 lb dB (15 lb increase from Tuesday): 3 secs (r), 2 secs (l)

10 secs rest

fbbp: 4 x 205 lb

10 secs rest

bike: 30 secs

10 secs rest

1 leg balancing while holding 60 lb dB: 17 s (r), 3 s (l)

10 secs rest

fbbp: 3 x 225 lb

10 secs rest

bike: 30 secs

10 secs rest

balancing on 1 leg while holding 60 lb dB: 17 s (r), 2 s (l), 4 s (l)

10 secs rest

fbbp: 3 x 230 lb

10 secs rest

bike: 30 secs

1 MR, helping friend

balancing on 1 leg while holding 60 lb dB: 17 secs (r), 5 secs (l), 9 secs (l)

I went to the gym with a couple of friends and spent about 40 minutes there. I've been wanting to improve my balance so I've taken up the 1 leg balancing exercise again. When I got involved with it months ago I was holding a 20 lb dB over my head during the exercise. For the time being I won't be holding the weight over my head, balancing is enough. I had a good time and combined with the cardio I burned off unwanted fat, too.

Fri. 12/18/2009

For today's workout I combined strength training and cardio exercises.

balancing on 1 leg while holding 60 lb dB: 20 s (r), 2 s (l), 7 s (l), 3 s (l)

10 secs rest

bike: 15 secs (this wasn't the bike that I like, it wobbles so I didn't use it very long)

35 secs rest

weighted lunges (for the duration of this exercise I was holding 45 lb dB's in each hand): 2 x 20

10 secs rest

l.e.a.e.: 20 reps

5 secs rest

balancing on 1 leg while holding 60 lb dB: 20 s (r), 20 s (l)

10 secs rest

weighted lunges: 2 x 20

10 secs rest

bike: 30 secs

10 s rest

balancing on 1 leg while holding 60 lb dB: 20 s (r), 2 s (l), 20 s (l)

10 secs rest

bike: 30 secs

weighted lunges: 2 x 20

15 secs rest

bike: 30 secs

10 secs rest

balancing on 1 leg while holding 60 lb dB: 20 s (r), 4 s (l), 16 s (l)

10 secs rest

bike: 30 s

10 secs rest

weighted lunges: 2 x 20

10 secs rest

bike: 30 s

10 MR

inclined sit ups (steepest angle): 20 reps x 70 lb dB on my chest (This is a new PERSONAL RECORD!!!) :cheer:

25 secs rest

bike: 30 secs

balancing on 1 leg while holding 60 lb dB: 25 s (r), 15 s (l), 4 s (l)

20 secs rest

bike: 30 secs

1 MR

horizontal cable row (close grip): 10 x 190 lb

30 secs rest

bike: 30 s

balancing on 1 leg while holding 60 lb dB: 2 s (r), 34 s (r), 32 s (l)

10 secs rest

bike: 30 secs

15 secs rest

horizontal cable row (close grip): 10 x 250 lb

3 secs rest

bike: 30 secs

45 secs rest

balancing on 1 leg while holding 60 lb dB: 30 s (r), 25 s (l)

20 secs rest

bike: 30 s

20 secs rest

horizontal cable row (close grip): 10 x 250 lb

10 secs rest

bike: 30 secs

10 secs rest

balancing on 1 leg while holding 60 lb dB: 30 s (r), 25 s (l)

10 secs rest

bike: 30 s

15 secs rest

horizontal cable row (close grip): 8 x 250 lb

3 s rest

bike: 30 s

10 secs rest

Just for fun: chin ups: 10 x bw

This morning I went to the gym with a couple of friends and spent about 1 10 minutes there. I enjoyed the workout, I felt that I was making progress. My balance improved a great deal during the course of the workout. I also made a new isu PR which was great for me. I had so much energy that by the time it was time to leave I decided to get in some chin ups just to burn off some of it. I was very pleased with today's workout.

Sat. 12/19/2009

ibbp: 10 x 135 lb

20 s rest

bike: 30 s

25 s rest

sdbc: 1 x 50 lb (r) arm was too tired

10 secs rest

pull ups (s.w.): 13 x bw

20 s rest

bike: 30 s

10 s rest

ibbp: 10 x 155 lb

10 s rest

bike: 30 s

25 secs rest

pull ups (s.w.): 14 x bw

10 s rest

bike: 30 s

10 s rest

ibbp: 10 x 175 lb

10 s rest

bike: 30 s

10 s rest

pull ups (s.w.): 11 x bw

30 s rest

bike: 30 s

1 MR

ibbp: 2 x 195 lb

10 s rest

bike: 30 s

15 s rest

pull ups (s.w.): 11 x bw

15 s rest

bike: 30 s

10 s rest

ibbp: 2 x 195 lb

30 s rest

bike: 30 s

4 MR (helping friends)

pull ups (s.w.): 11 x bw

2 MR (helping friends)

bike: 30 s

15 s rest

ibbp: 3 x 195 lb

10 s rest

bike: 30 s

10 s rest

pull ups (s.w.): 10 x bw

10 s

bike: 30 s

10 s rest

ibbp: 2 x 200 lb

30 s rest (while sitting at ibbp bench)

ibbp: 3 x 200 lb

30 s rest

bike: 30 s

pull ups (s.w.): 8 x bw

10 s rest

bike: 30 s

10 s rest

ibbp: 3 x 200 lb

30 s rest

bike: 30 s

I went to the gym with a couple of my friends early this afternoon. I had a good workout, I pressed at 200 lb - last spring I had pressed 4 x 215 lb. This is very good and I'm glad for it. The other exercises were very good, too. I was happy with this workout.

 

[Being_the_Don]

My Fitness Journal Mon. 12/21/2009 - Thurs. 12/24/2009

Mon. 12/21/2009

flat bench barbell press: 10 x 135 lb

10 s

bike: 30 s

10 s

standing dumbbell OHP: 8 x 45 lb (each hand)

15 s

bike: 30 s

10 s

fbbp: 10 x 205

10 s

bike: 30 s

10 s

sdBOHP: 10 x 40 lb

10 s

bike: 29 s

10 s

fbbp: 4 x 225 lb

10 s

bike: 30 s

sdBOHP: 8 x 40 lb

35 s

bike: 30 s

10 s

fbbp: 3 x 230 lb

10 s rest

bike: 30 s

5 secs rest

sdBOHP: 7 x 40 lb

10 s

bike: 30 s

fbbp: 3 x 235 lb

bike: 30 s

10 s

sdBOHP: 10 x 40 lb

This afternoon I went to the gym with a couple of friends and spent about 1 h there. The workout was good, I feel glad about hitting the gym to exercise.

Tues. 12/22/2009

1 arm dB row: 2 x 100 (r) I was too sore from yesterday's workout to do this exercise.

1 MR

leg press: 10 x 270 lb

10 s rest

bike: 30 s

30 s

horizontal cable row (close grip): 10 x 190 lb

10 s

bike: 30 s

10 s

leg press: 10 x 360 lb

10 s

bike: 30 s

35 s

h.c.r. : 10 x 210 lb

10 s

bike: 30 s

10 s

leg press: 10 x 450 lb

10 s

bike: 30 s

10 s

h.c.r.: 10 x 230 lb

10 s

bike: 30 s

10 s

pull ups (all are wide grip): 14 x bw

10 s

bike: 30 s

h.c.r.: 10 x 250 lb

10 s

bike: 30 s

30 s

pull ups: 12 x bw

10 s

bike: 30 s

10 s

h.c.r.: 10 x 270 lb

10 s

bike: 30 s

10 s

h.c.r.: 1 x 290 lb

1 MR (w/o moving to another station)

h.c.r.: 10 x 230 lb

10 s

bike: 30 s

10 s

pull ups: 12 x bw

10 s rest

bike: 30 s

10 s

h.c.r.: 10 x 230 lb

10 s

bike: 30 s

pull us: 10 x bw

10 s

bike: 30 s

40 s rest

h.c.r.: 10 x 230 lb

This morning I went to the gym with a couple of friends and spent about 1 h 20 minutes there. The workout was good, my h.c.r. was progressing fine up to 290 lb. I decided on this exercise b/c I was feeling a bit sore and unable to properly perform the 1 arm dB rows. I'm glad that I have combined the cardio and strength training exercises again, I can feel its positive effects.

Wed. 12/23/2009

weighted lunges (carrying 40 lb dBs in each hand): 2 x 20 ft

1 MR

dfar: holding for 20s w/ 15 lb dB's in each hand

40 s rest

bike: 30 s

1 MR

weighted lunges: 2 x 20

10 s rest

bike: 30 s

10 s

dfar: holding for 20 s w/ 15 lb dB in each hand

1 MR

bike: 30 s

20 s rest

weighted lunges: 2 x 20

35 s

bike: 30 s

10 s

dfar: holding for 20 s w/ 15 lb dBs in each hand

10 s

bike: 30 s

10 s

weighted lunges: 2 x 20

10 s

bike: 30 s

10 s

dfar: holding 20 s w/ 15 lb dB in each hand

1 MR

bike: 30 s

10 s

weighted lunges: 2 x 20

10 s rest

bike: 42 s

10 s

dfar: holding 20 s w/ 15 lb dB's in each hand

10 s

bike: 40 s

10 s rest

sitting dB bicep curl: 8 x 45 lb (r), 7 x 45 lb (l)

15 s rest

bike: 40 s

10 s rest

dfar: holding for 20 s w/ 15 lb dB in each hand

2 MR

bike: 40 s

10 s rest

sdbc: 8 x 45 lb (r), 7 x 45 lb (l)

10 s

bike: 40 s

10 s rest

dfar: holding 20 s w/ 15 lb dB in each hand

10 s

bike: 40 s

15 s

sdbc: 6 x 45 lb (r), 8 x 45 lb (l)

10 s

bike: 40 s

10 s

dfar: holding 20 s w/ 15 lb dB's in each hand

10 s

bike: 40 s

10 s rest

sdbc: 6 x 45 lb (r), 6 x 45 lb (l)

10 s rest

bike: 40 s

10 s rest

dfar: holding 20 s w/ 15 lb dB in each hand

I went to the gym with a couple of friends this morning and spent about 1 h there. I had a good workout.


Thurs. 12/24/2009

chin ups (all are shoulder width): 12 x bw

3 MR

one arm dB row: 6 x 10 (r)

2 MR

inclined sit ups: 6 x 70 lb on chest

1 MR

bike: 20 s (this bike wobbles so I couldn't get good speed)

1 MR

chin ups: 11 x bw

15 s

bike: 20 s

25 s

dL: 10 x 225 lb

15 s

chin ups: 10 x bw

15 s

bike: 20 s

30 s

dL: 2 x 315 lb

1 MR

declined bench barbell press (holding for 5 count when lowering and 5 count when pressed up) : 10 x 135 lb

25 s rest

bike: 40 s (I got my favorite bike)

30 s

chin ups: 11 x bw

15 s

bike: 40 s

dbbp: 4 x 205 lb

1 MR

bike: 40 s

15 s rest

chin ups: 10 x bw

15 s

bike: 40 s

1 MR

dbbp: 4 x 205 lb

1 MR

bike: 40 s

chin ups: 12 x bw

15 s

bike: 40 s

20 s rest

standing dumbbell OHP: 10 x 40 lb

2 MR

chin ups: 10 x bw

This morning I went to the gym with a couple of friends and spent about 1 h 15 min there. I did something different for my bench press exercise: instead of my regular lower the bar then press it back up, I held the bar in the lowered position for a 5 count ("one one thousand, two one thousand...)" then pressed it back up and held for the same count. I found this had a greater effect on my chest because I had to work harder because I was holding the bar at a resting position. It goes without saying that the exercise became progressively more difficult the more weight that I added. Note that I do NOT rest the bar on my chest, I've never done this, instead I stop above my chest. Now that I'm holding at a resting position I can definitely see a difference between this and my regular exercise.

 

[Being_the_Don]

My Fitness Journal Sat. 12/26/2009

Sat. 12/26/2009

fbbp (holding for 5 count when lowered and 5 count when pressing upward): 7 x 135 lb

10 s

bike: 40 s

10 s

pull ups (all are wide grip): 10 x bw

10 s

bike: 40 s

20 s rest

fbbp: 6 x 205 lb

10 s

bike: 40 s

10 s

pull ups: 12 x bw

10 s

bike: 40 s

10 s

pull ups: 10 x bw

30 s

bike: 40 s

10 s rest

fbbp: 3 x 210 lb

30 s rest (w/o moving to another station)

fbbp: 1 x 210 lb

10 s

bike: 40 s

2 MR

pull ups: 13 x bw

2 MR

bike: 40 s

2 MR

fbbp: 2 x 210 lb (regular b/c I began to feel tired)

10 s

bike: 40 s

10 s

pull ups: 10 x bw

4 MR

balancing on 1 leg while holding 70 lb dB: 15 s (r), 2 s (l), 7 s (l)

2 MR

balancing on 1 leg while holding 70 lb dB: 2 s (r), 3 s (r), 15 s (r), 15 s (l)

2 MR

balancing on 1 leg while holding 70 lb dB: 21 s (r), 9 s (l), 9 s (l)

Late this afternoon I went to the gym with a couple of friends and spent about 1 h 25 minutes there. I had a good workout. I enjoy the balancing exercise very much. I hold the weight on the same side as the leg on which I'm standing, this is helping my equilibrium and conditioning. I like it.

 

[Being_the_Don]

My Fitness Journal Sun. Feb. 7, 2010

I got a full week of workouts, but I don't have time to log them so I'll just post up what I did today. A few of us hit the gym late this afternoon, I had been busy all day and really didn't think I'd make it to the gym this time. I hadn't eaten since morning which was just 3 oz pork & beans, 1 oz pork steak and 2 hot dogs, 2 tblsp relish, 2 ketchup packets, 2 mustard packets, 25 oz water and green tea.

flat bench barbell press: 10 x 135 pounds
chin ups (wide grip): 10 x bw
flat bench barbell press: 5 x 225 pounds
neutral grip pull ups: 10 x bw, 10 x bw, 10 x bw
flat bench barbell press: 3 x 245 pounds, 2 x 245 pounds

I was there about 35 minutes or so, I spent a little time helping to spot one of my friends. The workout was good overall. I've added lengthy stationary biking to my routine this past week I got in about 24 miles with moderate to high intensity pedaling, next week I'll be doing more. This is in part due to a challenge that was put up to me by someone at the gym wondering how long I'd last since I'm a strength trainer who only performs cardio during intervals of my strength training routine. I haven't noticed any loss in strength despite the fact I've been at this coming up on three weeks now. Also, this will help burn off some unwanted fat and prep me for warmer weather biking outdoors. I'm happy.

 

[Being_the_Don]

Sat. March 20, 2010 Dumbbell Snatch/Turkish Get Ups

Although I'm working out regularly I haven't updated my fitness journal in a while. This afternoon I added dumbbell snatch/ turkish get ups to my exercise regimen. Considering that I was just starting out with turkish get ups, they were easier than I thought they would be. I combined the two exercises and to make them even more interesting I added in leg raises for 10 -20 sec duration on most of the sets. It was like this:

dumbbell snatch/turkish get ups: 5 x 40 lb (r), 1 x 45 lb (r), 2 x 50 lb (r), 1 x 20 lb (l), 5 x 40 lb (l)

It was a little harder coming up from the floor holding the dumbbell in my left hand. My arm came down twice but the rest of the sets with the left arm were very good. To be honest, I wasn't feeling it as much in my abs which is the reason why I decided to raise my legs about 6 inches off the floor early in the sets. The dB snatch is easier using the right side of my body, I'll increase the weights a bit more next time while possibly increasing them on the left side by 5 pounds. And in case you were wondering I followed this model: http://www.youtube.com/watch?v=ObrnbxIQBSw

 

[Being_the_Don]

My Fitness Journal Mid April 2010 Short Summary

Fri. April 16, 2010



hack squat: 5 x 180 lb (first time I've done these in about one year)

*Note: Since there maybe some confusion about what I mean by hack squat, I post a link to a youtube video which features the type of machine I used.

http://www.youtube.com/watch?v=u17qT-254yM&feature=related

2 MR

leg press: 10 x 360 lb

2 MR

clean/military press: 1 x 135 lb hold 30 s

30 s rest for water

hack squat: 10 x 270 lb

10 s rest

leg press: 10 x 450 lb

20 s rest

clean/mp: 1 x 135 lb hold for 30 s

20 s for water

hack squat: 10 x 360 lb

10 s

leg press: 7 x 630 lb

15 s

clean/mp: 1 x 135 lb hold 30 s

3 MR, helping friends

hack squat: 2 x 450 lb


3 MR

leg pres: 3 x 720

10 s

clean/mp: 1 x 135 lb hold 30 s

3 MR helping friends

lunges: 2 x 20 ft

30 s

standing dumbbell tricep extension: 10 x 50 lb

1 MR

sdBte: 5 x 70 lb

10 s

lunges: 2 x 20 ft

20 s

sdBte: 5 x 70 lb

10 s

lunges: 2 x 20 ft

20 s

sdBte: 5 x 70

20 s

lunges: 2 x 20 ft

10 s

clean/mp: 1 x 135 lb hold 30 s

40 s

sdBte: 2 x 70 lb

1 MR

clean: 1 x 155 lb


Sun. April 18, 2010

romanian deadlift: 10 x 135 lb (warm up set)

2 MR

dL: 1 x 400 lb (not bad considering that I have not been deadlifting for about half a year)

2 MR

dL attempt x 2 at 400 lb one I lifted off the floor but not to lock out, the second I couldn't lift it from the floor

5 MR

dL: 4 x 275 lb

2 MR

dumbbell flat bench press (dBfbp): 10 x 40 lb

2 MR

side bends: 25 x 40 lb each hand

30 s

dL: 4 x 275 lb

30 s

chin ups (shoulder width): 11 x bw

2 MR

dL: 5 x 225 lb

1 MR

side bends: 25 x 40 lb in each hand

45 s rest

chin ups (shoulder width): 10 x bw

3 MR

dL: 5 x 275 lb


Fri. April 24, 2010

clean/military press: 1 x 135 lb hold 30 s

20 s

decline bench barbell press: 10 x 135 lb

10 s

pull ups (wide grip): 11 x bw

20 s

clean/mp: 1 x 140 lb hold for 30 s

25 sec

dbbp: 6 x 205 lb

10 s

pull ups: 10 x bw

40 s

clean/mp: 1 x 145 lb hold for 30 s

1 MR

dbbp: 6 x 205 lb

15 s

pull ups: 10 x bw

50 s rest

clean/mp: 1 x 145 lb hold for 30 s

1 MR

fbbp: 2 x 205 lb

20 s

pull ups: 10 x bw

1 MR

clean/mp: 1 x 150 lb hold for 30 s

45 s

dbbp: 4 x 205 lb

10 s

pull ups: 10 x bw

1 MR

clean: 1 x 155 lb

1 MR

clean: 1 x 155 lb

*****************

It felt good to know that I could still deadlift at 400 pounds. The reason why I had rotated them out was because I was tired of having stalled at 405 pounds. I did worry about a loss of strength if I didn't keep up with them, but I kept putting off re-incorporating this exercise back into my routine. I also was glad to get in those hack squats after taking so much time off them, too. And this time around I did them on the same day as my leg press exercises thus increasing the leg work which is a good thing. I'm happy.

 

[Being_the_Don]

Some terminology

I don't use conventional terms to describe my workouts. For example you will see "dbbp", this is short for decline bench barbell press. I also post reps performed and the weight used e.g. flat bench barbell press (fbbp): 2 (reps) x 265 pounds.

dB- dumbbell
dbfar- dumbbell front arm raise
fbbp- flat bench barbell press
ibbp- inclined bench barbell press
dbbp - declined bench barbell press
l.e.a.e. - leg extension ab exercise
dL- deadlift
dBOHP- dumbbell overhead press
dBstgu: dumbbell snatch turkish get ups
s.w. - shoulder width
n.g. - neutral grip
c.g. - close grip
dBte - dumbbell tricep extension e.g. 5 x 75 pounds
l.p. - leg press e.g. 2 x 720 pounds
clean/OHP or clean/MP - clean and barbell overhead press or clean and barbell military press
isu- inclined sit ups (and variation weighted isu e.g. 30 x 70 lb dB on chest)

You'll come across these throughout my journal. I post it because a number of you guys have said you can't understand my writing style so this is to make it clearer for you. Also note that all of my major bench presses are at least 215 pound; my dL is at 410 pounds although I did that once about 1.5 years ago; and my leg press has reached 720 pounds. I tend to do a minimum of four sets of any given exercise, more if I feel like it. Also, I never use straps, a belt or a back brace on any of my lifts (and a note about my deadlifts: they're romanian dLs straight off the floor).

 

[Being_the_Don]

NOTE This:

All of my chin ups, pull ups, and dips are in straight sets. In other words 14 x bw for chin ups means 14 repetitive chin ups WITHOUT stopping. This is how I have always done them. This is to clear it up for any readers who may erroneously think otherwise.

 

[Being_the_Don]

My Fitness Journal Mon. April 26, 2010 - Sat. May 1, 2010

Mon. 4/26/2010

clean/MP: 1 x 135 lb hold 30 s

30 s rest

fbbp: 10 x 135 lb

10 s

clean: 1 x 150 lb

3 MR

fbbp: 10 x 135 lb

40 s

clean: 1 x 150 lb

2 MR

1 arm chin up: 3 x bw (r), 2 x bw (l)

2 MR

clean: 1 x 150 lb

1 MR

chest dips: 25 x bw

30 s, water

chest dips: 15 x bw

40 s

chest dips: 12 x bw

This wasn't a very good workout, my shoulders were sore which prevented me from getting better than cleans today. I decided to take it easy on the flat bench for this reason. My dips were also far less than normal. But it's good to be able to exercise.

Tues. 4/27/2010

dbbp: 10 x 135 lb

40 s rest

chin ups (sw): 14 x bw

25 secs rest

dbbp: 4 x 225 lb

10 s

chin ups (sw): 10 x bw

2 MR rest, water

dbbp: 4 x 225 lb

10 s

chin ups (sw): 5 x bw

1 MR

dbbp: 4 x 225 lb

20 s rest

chin ups (sw): 10 x bw

2 MR

side bends: 25 x 40 lb dB in each hand

20 s

dbbp: 3 x 225 lb

5 s

stairs 2 times

5 secs rest

jogging 60 secs

20 s rest

side bends: 25 x 40 lb

1 MR

dbbp: 3 x 225 lb

40 s

chin ups (sw): 10 x bw

40 s

dbbp: 3 x 225 lb

30 s

chin ups (sw): 10 x bw

20 s

side bends: 25 x 40 lb

2 MR

tricep dips: 10 x bw

5 MR

bike: 15 min

I decided to mix a little cardio in with my strength training today. All in all it was a good workout. Granted the dbbp's at 225 lb is about 50 lb less than my max, but considering the fact that a lot of people who are much bigger i.e. bulky can't even bench 200 lbs, this was very VERY good. Also, the side bends were added in for some oblique work. I had been doing them with 100 lb dB in each hand, I may resume at that weight when I next do this exercise.

Thurs. 4/29/2010

Leg work and whole body conditioning!!

clean/MP: 1 x 135 lb

1 MR

hack squat: 10 x 180 lb

10 s rest

leg press: 10 x 360 lb (this was the warm up set)

20 s

clean/MP: 1 x 145 lb hold for 30 s

10 s rest

hack squat: 10 x 270 lb

10 s rest

leg press: 10 x 450 lb

2 MR, water

clean/MP: 1 x 150 lb hold overhead for 30 s

20 s, water

hack squat: 5 reps x 2 sets x 360 lb

10 s

leg press: 10 x 540 lb

30 s

1 x 150 lb hold for 30 s

40 s rest

hack squat: 2 x 450 lb

1 MR

lunges: 2 x 20 ft

1 MR

clean: 1 x 150 lb (couldn't press it high enough overhead for me to count it as a press)

1 MR

clean/MP: 1 x 150 lb hold for 30 s over head

Great workout! I'm going to continue the hack squat/leg press workouts on the same day from now on. It was good for me. I also want my clean/MP weights to go up more quickly so I'm doing them several times a week. About a year ago, I was lifting at 155 lb. I'm going to lift much much more than that. Actually, the fact that I'm holding the weight overhead for a 30 s count is to generate a full body strength and conditioning exercise. And all straight up from the floor. Doing the clean/MP on the same day as heavy leg work exercises makes them all the more intense. Is anyone else up to doing them?

Fri. 4/30/2010

dbbp: 10 x 135 lb

10 s

dB fly: 10 x 40 lb (warm up set)

10 s

pull ups (n.g.): 10 x bw

2 MR, water

dB fly: 10 x 60 lb

10 s

pull ups (n.g.): 10 x bw

40 s rest

dbbp: 5 x 225 lb

10 s

dB fly: 6 x 60 lb

10 s

pull ups (n.g.): 10 x bw

My shoulders were tired so my dB fly reps suffered a bit. Still, I had a good workout.

Sat. 5/1/2010

Ever since starting the snatch and turkish get ups, I've wanted to do them with barbells instead of dumbbells. Well, that day came today. :cheers:

barbell * snatch: 2 x 45 lb (r), 2 x 45 lb (l)

* shorter barbells

barbell snatch - tgu - lower ab exercise - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

Note: while lying flat on my back I elevate my legs 6 in off the floor, I held this position 5 - 10 secs depending on the set. This is for conditioning and lower ab strengthening. This exercise was inspired by this youtube video http://www.youtube.com/watch?v=ObrnbxIQBSw

2 MR

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

40 s rest

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

30 s

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

30 s

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 1.5 x 45 lb (l) I had some trouble coming up from the lying on my back


10 MR rest

dB bicep curl: 10 x 40 lb (r), 10 x 40 lb (l)

This was a good workout. I increased the number of reps per set. Using barbells requires more concentration and coordination than using dumbbells for this exercise. As I become more skilled, I will naturally increasing the weights on this exercise, moving up to the OLYMPIC bar in good time.