My fitness journal

[Being_the_Don]

Wed. April 9, 2008-Sun. April 13, 2008

Wed. April 9, 2008

breakfast: .04 cup corn flakes, 7 oz milk, 2 ham slices, green tea

snack: 3 slices ham, 3 mini Reese's Peanut Butter Cups

lunch: 1 slice bread, 1 tsp mayonnaise, 3.5 slices ham (one w/ bread, the others by themselves), 10 peanuts

snack: 2.5 slices ham, 3 mini Reese's Peanut Butter Cups

pregym/dinner: 5 oz chicken breast, .4 cup romaine salad, 3 tsp Thousand Island dressing (light), .06 cup oatmeal, 8 oz milk, .5 banana,.1 oz peanuts

gym:

flat bench dumbbell press: 4-9 X 4 w/ 60 pound dumbbells in each hand*

*This is a 5 pound increase since my previous workout

standing barbell overhead press: 5 X 4 at 90 pounds
1 X 1 at 95 pounds

standing barbell bicep curl: 3-4 X 6 at 90 pounds
1 attempt at 95 pounds

side to side: 50 X 2 w/ 70 pound dumbbells in each hand

lower ab workout using dip bar: 10 X 5

I was at the gym ~ 45 minutes. I rested ~1-2 minutes between sets. I took three water fountain breaks, one during my bicep curl routine, one before lower ab workout and the third one after I finished up for the day. I was glad to lift more weight for my flat bench dp. I was sleepy most of the day, had a late night including having to go out of town. Then up early this morning reading up, studying (it's going to be like this for a while to come) and then got home for dinner. From there I went to the gym, like I said I will not be missing my gym time even though my schedule is different for now.

postgym snack: 5 oz chicken breast, .5 banana

Sun. April 13, 2008

breakfast: 10 oz baked chicken breast, 1 small chocolate chip cookie, 1 small brownie, 1 oz peanuts, one 20 oz cup of water, green tea

lunch/pregym: 1 oz chicken breast, 4 ham slices, .1 cup corn flakes, 10 oz milk

gym:

deadlifts: 5 X 1 at 300 pounds
5 X 1 at 305 pounds*
1 X 1 at 310 pounds**
~ 8-10 attemts at 310 pounds

* This is 5 more pounds than my previous workouts
** This is 10 pounds more than I had been lifting up to today

I was at the gym 1h 20 minutes. I rested ~2-5 minutes between lifts up to 310. After that I made a number of attempts to lift again at 310 pounds. I was out of steam or my CNS needed more time to recover. This is ALL good! I increased my lifting weight by 10 pounds in the same workout! This is fantastic! I had three water fountain breaks that I took after my first and second sets and again before leaving the gym.

On a side note an older guy in his mid 50s or so was watching me when I was putting the weights on the bar prior to my first lifts. After I finished up my first set he came over and asked me about my weights. He was impressed but didn't speak clearly because he was shy, he apologized a lot and kept saying he'd let me get back to my workouts. He'd ask me a question then apologize befofre I even had a chance to reply. He was asking me if I was lifting my own weights and I said I was. He then smiled, said it hurt just to watch because he could not lift anything like that. But it was not until after he had walked away that it occurred to me that he was asking if I was lifting my own bodyweight. Actually I was lifting twice my bodyweight when he came over to talk.

And the married woman with kids showed up about halfway through my workout. I was just lifting the 310 when she started on the lat pull down machine. She usually goes right to the treadmill but spent much of her time near the weights today. When I had stepped away from the deadlift stand to walk around and prep myself for my next lift (which turned into an attempt), I caught her walking away from a weight rack near where I was lifting. She had come over to do something and look at what I had been lifting. After that I saw her watching me while she worked out on another machine. She's got a great body, long dark hair and is very attractive but she's married and her husband (who is much older than she is) and kids were also there. She threw me off. I had difficulty concentrating since I knew she was nearby.

postgym snack: ham slices, one 20 oz cup of milk

This entry is made before dinner. As for the chicken breast I had for breakfast. That was from a dinner party the night before. Friends had brought food back and I had the chicken (and the chocolate chip and brownie, too.) The chicken breast was good for me but I've got to watch it on the other stuff. After holding off on sweets for so long, I ate some a few weeks ago and it's becoming a bit harder to stop. I'm not eating them in excess but still I feel gulty about eating them especially since I want to get my bodyfat down to 7 % by summer.

 

[Being_the_Don]

I appreciate your posts...I am reading.

Congrats on working hard.

I'm not convinced about your diet. Why all the chocolate (i.e. Reece's?)

Are you trying to bulk? I haven't read your entire post. Is the diet working for you??

Thanks, Espi. No, I'm not trying to bulk. I don't know how often you eat cheat foods but I try to avoid sweets. But lately it's been harder. That's a problem.

 

[Being_the_Don]

Based on your writing, this woman is giving obvious off indicators of interest. IOI's are something most of us are just able to "feel" without even knowing for a fact that a woman is trying to gain our attention. Nevertheless, you're in a great position. If she's with her husband, you should make a few seconds' solid eye contact with her but not smile at her. Let her know with your eyes that you see her; that will be more than enough to let her know that she needs to come to the gym alone if she wants a conversation. Something tells me if you can get her in the gym alone, you could probably get her to meet you afterwards for a smoothie. If you're hesitant about meeting a married woman, then you should simply forget about her. If you're interested in fvucking her, though, you need to start sending signals. The eye contact will put the ball in her court; in fact, don't be surprised if after you give her eye contact that she shows up without the husband. All it takes from there is a very brief but engaging moment or two of convo, ending with an invitation for a post-workout coffee or smoothie. Keep us posted.

She's attractive but married so she's off limits in my book. I posted on it because she is attractive and I do like the IOI. At the same time I think about it, what kind of woman does that when her family is there? They drive up in a late model Escalade, they appear to be very financially secure. But the guy is much older than his wife. In ways it's kind of sad, it makes me what is it that some women want? Why not just be happy with what they have? This site tells us why women behave as they do, but seeing her just makes me think that she is the type of woman I would NOT want for an LTR or wife.


BTW, thanks for the advice on meals. I fit things in where I can. I do eat wheat bread, but if I happen to eat cereal or something I don't eat the wheat bread (or vice versa). Even with cold cereal I had been cutting back on that for a while but TBH on my budget I have to choose what is economical and convenient. That is why my diet looks different than a lot of the guys who post here. Also, I am in the 150s class and must maintain that.

 

[EFFORT]

Well, good for you, BTD. You know she's not LTR material; however, it's easy for me to understand the discontent behind these womens' lives. They marry an older man with money, but the man (and his money) merely get old after awhile.

So she's looking for adventure, BTD. She is likely caught in a life-web of sullen mediocrity. Aside from her children, she likely has nothing to look forward to. I respect you for leaving her alone because I find such women irresistable, i.e. the ones who live in the gym and have the body to show for it. I've always kind of rationalized my actions with such women, you know? ie "Well, these women are unhappy, so who am I hurting if I show her a good time?" But, you're right, of course: these type women are best left alone.

As long as you can handle the possible consequences (husband showing up with a gun, etc) of f*cking a married woman then by all means go for it.

 

[shaunuk]

As long as you can handle the possible consequences (husband showing up with a gun, etc) of f*cking a married woman then by all means go for it.

EFFORT has his own GUNZ though so he can do that and protect himself when the husband turns up...

 

[Being_the_Don]

Wed. April 16, 2008

breakfast: .05 cup corn flakes, 8 oz milk, 2 ham slices, green tea

snack: 1 white bread hot dog bun, 3 oz ground beef meatballs lunch: 2 ham slices, 12 peanuts snack: 8 oz ground beef meatballs pregym

snack: 2 hotdogs (no bread), .1 cup corn flakes, 10 oz milk, 1 ketchup packet, one 20 oz cp water

gym: flat bench dumbbell press: 5-10 X 4 w/ 60 pounds in each hand recline sitting dumbbell flies: 1 X 1 w/ 60 pounds in each hand* 1 X 1 w/ 60 pounds in each hand * I haven't done these in a long time, it's good to know I could do them using that amount of weight

barbell row: 4-8 X 6 at 95 pounds dumbbell front arm raise: 10 X 5 w/ 40 pounds in each hand

side to side: 50 X 1 w/ 75 pounds in each hand**

26 X 1 w/ 75 pounds in each hand

24 X 1 w/ 75 pounds in each hand

** This is a 5 pound increase over previous workouts

lower abdominal exercise using dip machine: 10 X 5

I was at the gym ~ 1 hour. I rested ~45 seconds-2 minutes between sets. I had three water fountain breaks, two between routines and the last one after I finished my workout.

postgym snack: 2 ham slices, one 20 oz cup of water. This entry is made before dinner. But I will be eating soon.

Fri. April 18, 2008

breakfast: .3 double cheeseburger, green tea,

snack:. 7 double cheeseburger

lunch: double cheeseburger, 1 small slice thin crust cheese pizza snack: double cheeseburger

gym: running: 5 min at 4.5 mph*, 3 minute cool down

* This is maximum speed setting for that machine

farmer's walk (15 feet forward and back is one rep): 1-2 X 4 w/ 95 pounds in each

hand lunges PLUS (10 feet forward is one rep, 10 feet back is another rep): 2 X 4 w/ 30 pounds in each hand

side to side: 50 X 2 w/ 75 pounds in each hand

lower ab exercise using the dip machine: 10 X 5

I was at the gym ~ 50 minutes. I rested 45 sec-2 minutes between sets. I took three water fountain breaks.

post gym snack/dinner: 8 oz pork chop, 1 ketchup packet, 1 oz peanuts, one 20 oz cup of water As for the cheeseburgers I know what some of you are going to say. I don't make excuses for it. Someone purchased them for me the night before because they knew I would have a long day and that was what they found economically. I didn't ask for the hamburgers, they went out and bought them on their own. I took them because they were doing it to help me. So for that much it is worth it.

Sun. April 20, 2008

breakfast: 2 ham slices, one 20 oz cup water, green tea, .1 oz peanuts

pregym snack: .05 cup raisin bran, 8 oz milk, 2 ham slices, one 20 oz cup water

gym:

deadlifts: warm up set 5 X 1 at 90 pounds 1 X 1 at 345 pounds**

**I got the bar past my knees and was 3/4 way up so that is a rep my 1 rep max

2 X 2 at 300 pounds

2 X 2 at 300 pounds

2 attempts at 310 pounds

I was at the gym ~ 45 minutes. I did one warm up set just to see if it would benefit me. I had already made up my mind to do one at 345 pounds just to see if I could. I did it. Now I know I can do 345 pounds. After that I went down to lower weights but I didn't feel much. After accomplishing the 345 I just wanted to go home. I felt that I had accomplished what I set out to do today. I had three water fountain breaks. I rested 2-3 minutes between sets.

post gym snack: 2 ham slices, one 20 oz cup water.

This entry is made before dinner.

 

[Quagmire911]

Congrats on the deadlift PR.

Your warm up should be more like this however:

Barx8
85x5
125x3
165x1
205x1
245x1
285x1
325x1
Then the 345x1.

http://www.ironaddicts.com/forums/showthread.php?t=3404

 

[Being_the_Don]

Congrats on the deadlift PR.

Your warm up should be more like this however:

Barx8
85x5
125x3
165x1
205x1
245x1
285x1
325x1
Then the 345x1.

http://www.ironaddicts.com/forums/showthread.php?t=3404

Thanks, Quagmire. TBH I prefer to just go in and lift from within 5-10 pounds of my previous max set, so when my maximum was 300 pounds I would perform one or two sets at 290 pounds then go up from there. Doing that many sets to get up to the maximum takes longer and I prefer not to be in the gym for longer than 1 h 15 minutes at the most. As for the 345, I know I can do that now. But I will start at 305-310 pounds and gradually work my way back up to the 345. The warm up might have helped me mentally, I don't know. I had made up my mind last night to go right in there and do one at 345 pounds and that is exactly what I did. By that I mean that I visualized myself performing one at that weight so that was all I had in me. I did one attempt at 345 after that first lift but I couldn't get the weight off the floor. I'm glad that I could lift this much, though. A lot of it is mental, I need to believe that I can do it and I'll do it.

I was also thinking that I'll need to switch my routines around a bit to give my body that shock. So when I get back to the gym I'll do flat bench dumbbell press then standing barbell overhead press, etc.

 

[Quagmire911]

You should warm up like that even if it isn't a max attempt. It is for training as well.

You just use less warm up sets because the weight is lower.

 

[Being_the_Don]

Tues. April 22, 2008-Sun. April 27, 2008

Tues. April 22, 2008

breakfast: 1 slice ham, .04 cup corn flakes, 8 oz milk, green tea

snack: 1 slice ham,

lunch: 4 oz pork chop, 1 ketchup packet, .5 orange

snack: .3 oz pork, .5 slice orange

dinner/pregym: .4 cup spaghetti, 10 oz ground beef, .1 oz peanuts, 20 oz cup of water

gym:

rows: 8 X 5 at 95 pounds (fast pulls)

standing barbell overhead press: 5-6 X 4 at 90 pounds

flat bench dumbbell press: 8 X 5 w/ 60 pounds in each hand

side to side: 50 X 2 w/ 75 pounds in each hand

lower ab exercises using dip machine: 10 X 5

pullups: 8 X 2

I was at the gym ~ 50 minutes. I rested ~ 1-3 minutes between sets. I had three water fountain breaks.

postgym snack: 2 ham slices, two 20 oz cup of water

Sun. April 27, 2008

short week

breakfast: .2 cup corn flakes, 18 oz milk, green tea

snack/pregym: . 1 cup oatmeal, 2 ham slices

gym:

deadlifts: 5 X 1 bar

2 X 1 at 300 pounds

1 X 1 at 300 pounds

1 X 1 at 300 pounds

1 X 1 at 300 pounds

1 X 1 at 300 pounds

reverse pullups (where you pull yourself up backward so that the bar touches my back): 6 X 6*

*This is the first time I've done pullups this way, my arms were shoulder width apart. It was fun doing them

I was at the gym ~ 50 minutes. I rested ~ 2-4 minutes between deadlift sets, ~1-2 minutes between pullups sets. I haven't had enough food this week, it was affecting me a bit. I also felt a mild pain in my right foot, I wanted to avoid a muscle spasm so I didn't want to push myself on the deadlifts today. I didn't think that I would be able to get to the gym today but a schedule change made it possible. I had three water fountain breaks.



post gym snack: .1 cup pork & beans, 2 ham slices, .1 oz peanuts, one 20 oz cup of water



This entry is made before dinner.

 

[Being_the_Don]

Tues. April 29, 2008-Sun. May 4, 2008

Tues. April 29, 2008

breakfast: .04 cup corn flakes, 8 oz milk, 2 ham slices, green tea

snack: 2 ham slices

lunch: 3 ham slices, small handful of peanuts

snack: 2 ham slices, small handful of peanuts

snack/pregym: .2 cup corn flakes, 1 ham slice

gym:

reverse pullups (wide grip) bringing my back close to the bar: 4 X 1



flat bench dumbbell press: 6 X 1 w/ 65 pounds* in each hand

7 X 1 w/ 65 pounds in each hand

several attempts but a no go

*This is 5 pounds more than last week. Also this is better than my flat bench babrbell press where I'm currently lifting 120 pounds.

reverse pullups (shoulder width): 7 X 2 14 total

6 X 3 18 total

dumbbell front arm raise: 10 X 4 w/ 45 pound dumbbells in each hand**


**This is a 5 pound increase since my last workout

side to side: 50 X 2 w/ 75 pounds in each hand

barbell row (fast pull): 8 X 4 at 95 pounds

bent over dumbbell row: 7 X 1 right hand

7 X 1 left hand

I was at the gym ~ 55 minutes. I had three water fountain breaks. I rested ~2 minutes between routines. I rested about 5 minutes between the flat bench dumbbell press sets. I had a GOOD workout! I'm progressing faster on the flat bench dp than I have been on the bp. And I haven't done bent over dumbbell rows in months, back then it was at ~ 25-30 pounds. I just decided to see what I could do this time and it was easy! I'll go for more weight next week. This is what going to the gym is all about. When I do something like this it brings back the excitement and enthusiasm I had when I first joined the gym a year ago.

dinner/post gym:

2 polish sausages, . 7 cup pork & beans, one 20 oz cup of water

Thurs. May 1, 2008

breakfast: .03 cup green beans, .03 cup pork & beans, 3 oz pork chop, 1 ketchup packet

snack: 1 ham slice

lunch: 1 ham slice, 4 oz pork chop, 1 ketchup packet

snack: 1 ham slice

pregym snack: .2 cup corn flakes, 14 oz milk

gym:

farmer's walk (10 feet forward is one rep): 2-4 X 4 w/ 100 pound dumbbells in each hand*

* This is a 5 pound increase over last week

lunges PLUS (10 feet forward is one rep): 2 X 5 w/ 30 pound dumbbells in each hand

jumps (starting at a squat position and leaping straight up in the air): 5 jumps w/ 30 pound dumbbells in each hand

wrist flex (resting my forearm on my leg w/ my wrist at the knee and my palms up I flex my wrist): 5 X 1 w/ 45 pound dumbbell in my right hand **
1 X 1 w/ 45 pound dumbbell in my left hand

** This is a new exercise

reverse pullups: 7 X 1

4 X 1

8 X 1

8 X 1

side to side: 50 X 2 w/ 95 pounds in each hand

dips: 10 X 3

I was at the gym ~ 55 minutes. I rested ~ 2-4 minutes between sets. I had four water fountain breaks. I decided to allow myself a longer recovery time between sets. I read that resting at least 2 minutes is beneficial for muscle recovery. The reverse pullups are a lot of fun. I did notice something, though. When the back of my neck was touching the bar I felt a slight kink. It broke my concentration during one set and I stopped after 4 reps. I shook the kink out, rested then started another set and it happened again. Maybe I should tuck my chin to my chest? They're fun, though. I definitely enjoy doing this variation on the pullup exercise.

postgym snack: .1 cup corn flakes, 8 oz milk, 6 ham slices, .1 oz peanuts, one 20 oz cup of water.

This entry is made before dinner.

Sun. May 4, 2008

breakfast: .05 cup scrambled egg, .2 cup corn flakes, 12 oz milk

lunch/pregym: .1 cup scrambled egg, 1 ham slice, .05 oz peanuts, one 20 oz cup water, 20 oz water + 1 tblsp creatine

gym:

deadlifts: 2 X 1 at 300 pounds

1 X 1 at 300 pounds

2 X 1 at 300 pounds

1 X 1 at 310 pounds

1 X 1 at 310 pounds

2 attempts at 310 pounds

1 X 1 at 310 pounds *

2 attempts at 310 pounds

*I accomplished this one ~ 10 minutes after the two failed attempts

one arm pullups (right hand): 3 X1
(left hand): 2 X 1 (poor)

I was at the gym ~ 1 hour. I rested ~3-5 minutes between sets. I had two water fountain breaks. I drank 20 oz water + 1 tblsp creatine prior to going to the gym. It wasn't until after I drank it that I realized that I had added far too much water. The instructions said 8 oz of water and 1 "scoop" of creatine powder. "Scoop" is an ambiguous term so for me it will be a tblsp. Anyway, I took 8 oz of water + 1 tblsp creatine which I drank after my last deadlift attempt. As for the pullups, I did them after completing my first two 310 deadlifts, mostly just to do them and partly because I'm disappointed by my performance today. I know I need more food. I was running virtually on empty when I went to the gym today and it affected me.

postgym snack: .2 cup corn flakes, 12 oz milk, 2 ham slices. This entry is made before dinner.

 

[Being_the_Don]

Tues. May 6, 2008-Sun. May 11, 2008

Tues. May 6, 2008

prebiking:green tea

bicycling: ~22 min alternating between fast and slow speeds

breakfast/pregym: .05 cup corn flakes, 8 oz milk, 1 ham slice, 10 oz creatine/water

gym:

reverse pullups (shoulder width): 10 X 3

flat bench barbell press: 8 X 1 bar

5 X 2 at 110 pounds

3 X 1 at 130 pounds*

*This is an increase of 10 pounds over previous workouts

standing barbell overhead press using Olympic bar **: 8 X 2 at 50 pounds
6 X 2 at 70 pounds

I have decided that I want to train myself to use the Olympic bar when performing my heavier standing overhead lifts. The Olympic bar is much heavier and has a larger diameter than the fixed barbell which is only 4.5 feet long. I could tell the difference immediately upon lifting on the Olympic bar. It felt as if when I was lifting at 70 pounds on the Olympic bar that I was lifting what would have been 90 pounds on the fixed barbell.

** Note: when performing deadlifts, flat bench barbell press I use the Olympic bar 7 feet long, when performing barbell rows and standing barbell overhead press, I use the fixed barbells. All dumbbell lifts are with fixed dumbbells. From now on I will make the distinction between Olympic bar or fixed barbells when discussing rows and standing overhead press.

dumbell row (fixed barbell): 5 X 3 at 75 pounds right hand **

5 X 3 at 75 pounds left hand

barbell row (fixed): 8 X 5 at 95 pounds


side to side: 50 X 1 at 80 pounds

30 X 1 at 80 pounds

20 X 1 at 80 pounds

I was at the gym ~ 1 h 10 minutes. I performed my first reverse pullup set as soon as I got to the gym, the second one after performing my first flat bench bp and the third reverse pullup set was performed after I completed my flat bench bp for the day. The reverse pullups are becoming much much easier and I like them better than my other pullup exercises. I rested ~ 2-4 minutes between sets. I had two water fountain breaks and 10 oz creatine water right after my workout.

post gym snack: ham slice

lunch: 2 slices ham, 2 slices wheat bread, 1 tsp mayonnaise, 5 fun sized Snickers

This entry is made before dinner.

Thurs. May 8, 2008

breakfast: . 15 cup corn flakes, 10 oz milk, green tea

lunch: .2 cup corn flakes, 14 oz milk, 5 ham slices, one 20 oz cup of water

pregym: 8 oz water/creatine mix

gym:

farmer's walk (20 feet forward is one rep, 20 feet back is one rep): 2 X 5 w/ 100 pound dumbbells in each hand

reverse pullups: 10 X 1

lunges PLUS (10 feet forward is one rep, 10 feet back is one rep): 2 X 8 w/ 30 pound dumbbells in each hand

wrist flexes: 7 X 4 right hand w/ 40 pound dumbbell

7 X 4 left hand w/ 40 pound dumbbell

side to side: 50 X 1 w/ 80 pound dumbbells in each hand

40 X 1 w/ 80 pound dumbbells in each hand

10 X 1 w/ 80 pound dumbbells in each hand

dips: 15 X 1 forward leaning dips

10 X 1 regular dips

10 X 1 regular dips

leaps (leaping straight up in the air from a squatted position): 6 X 1 w/ 45 pound dumbbells in each hand

I was at the gym ~ 1 hour. I had three water fountain breaks. I rested ~ 3 minutes between sets. I did my reverse pullups after my third set of lunges PLUS. Immediately floowing my workout I had another 8 oz water/creatine mix.

post gym: one 3 oz polish sausage, one 20 oz cup of water.

This entry is made before dinner, but I will be having 14 oz baked chicken breast.



Sun. May 11, 2008

breakfast: .03 cup oatmeal w/o milk, 2 ham slices, green tea

pregym: 11 slices ham, .03 cup oatmeal w/o milk, one 20 oz cup water

gym:

8 oz creatine/water

deadlifts: 10 X 1 w/ bar

6 X 1 at 50 pounds

3 X 2 at 310 pounds

1 X 1 at 310 pounds

2 atempts at 310 pounds

I was at the gym ~ 33 minutes because I had some other things to do during the afternoon. I rested ~ 3 minutes between sets. I didn't take a water fountain break.

postworkout: 8 oz creatine water

postgym snack: 2 ham slices

dinner: I went to a buffet to celebrate a friend's graduation and Mother's Day. I steered clear of the pastries. 5 fried chicken breasts, thighs (8-14 oz each), 3 broccoli flowerets, .1 oz canned pineapple w/o juice, 10 oz water.

 

[Being_the_Don]

Tues. May 13, 2008

breakfast/pregym: .06 cup oatmeal w/o milk, .06 cup pork & beans, 8 ham slices, .1 oz peanuts, green tea

gym: 8 oz creatine/water

flat bench barbell press (always has been and always will be w/ Olympic bar):

10 X 1 bar

8 X 1 at 90 pounds

5 X 2 at 110 pounds

3 X 1 at 130 pounds

2 X 1 at 130 pounds *



* I was doing my third rep but had trouble lifting it on my left side so I didn't count it as a full rep.

reverse pullups shoulder grip: 10 X 2

7 X 1

reverse pullups wide grip: 5 X 1

pullups shoulder width: 2 X 1

one arm pullups (right hand): 3 X 1

2 X 1

one arm pullups (left hand): 2 X 1

3 X 1



standing barbell overhead press w/ Olympic bar: 3-4 X 5 at 70 pounds (weights not bar)

one arm pushups w/ one leg 3" above floor (foot on platform): 2 X 1 right hand

2 X 1 left hand**


** This is a new exercise, I'm just learning how to do it so it will take a little while for my body to adjust to the MOVEMENTS, pushing myself UP is not so hard on either arm, it's a balance issue.

side to side: 50 X 2 w/ 80 fixed dumbbells in each hand

bent over dumbbell row: 6-8 X 3 right hand

6-8 X 3 left hand

I was at the gym ~ 1 h 15 minutes, I rested ~ 3 minutes between breaks. I had several water fountain breaks. I performed many of my pullup sets between other workout sets so actually I didn't rest quite as long as I recorded above. Sometimes I rested 3 minutes, sometimes 20 sec-1 min. I had 8 oz creatine/water right after my workout.

postgym snack: 6 oz fried chicken breast, .01 cup oatmeal w/o milk, one 20 oz cup of water

This entry is made before dinner.

Thurs. May 15, 2008

breakfast: 5 ham slices, .05 cup pork & beans, 20 oz water, .1 oz peanuts, green tea

snack: 3 ham slices

lunch/pregym: .1 cup oatmeal w/o milk, 3 ham slices

gym:

8 oz creatine/water

farmer's walk (20 feet forward is one rep, 20 feet back is another rep): 2-4 X 5 w/ 100 pound fixed dumbbells in each hand

lunges PLUS (10 feet forward is one rep, 10 feet back is another rep): 2 X 5 w/ 30 pound fixed dumbbells in each hand

wrist flexes: 7 X 3 right wrist

7 X 3 left wrist

compound exercise KNEE UP (In this exercise I do standing dumbbell bicep curls while simultaneously bringing up my leg-while bent-as high as possible then lowering it. Once in standing position, I repeat this with the opposite leg while performing bicep curl.) 10 X 4 w/ 40 pound fixed dumbbells in each hand

jumps (jumping as high as I can in the air while holding a fixed dumbbell in each hand):

6 X 3 w/ 45 pound fixed dumbbells in each hand


dips: 11-15 X 2 forward lean dips

15 X 1 straight up dips

I was at the gym ~ 60 minutes. I rested ~ 1-3 minutes between sets. I had three water fountain breaks. Following my workout I had 8 oz creatine/water.

postgym snack: 11 slices ham

This entry is made before dinner.

**JUST FOR FUN**

At home several hours after returning from the gym I did one arm pushups, both of my legs were on the floor. I've got 'em down now!

6 X 1 right arm

10 X 1 right arm

6 X 1 left arm

10 X 1 right arm

Sweet!

This entry is made is before dinner.

Sat. May 17, 2008

breakfast: .2 cup oatmeal w/o milk, 2 ham slices, .1 oz peanuts, one 20 oz cup of water, green tea

gym:

8 oz creatine/water

deadlifts: 3 X 1 at 320 pounds after resting ~ 3 minutes

2 X 1 at 320 pounds after resting ~ 5 minutes

1 X 1 at 320 pounds after resting ~ 15 minutes

1 X 1 at 320 after resting ~ 15-20 minutes *


* I did them raw. I tried out the warmup sets to see what they would do for me. Actually I had done warmup sets a long time ago but found that they just weren't for me. After Quagmire's suggestion I decided to try them out again but I prefer raw sets. I lifted good doing 7 deadlifts at 320 pounds, that is NOT my 1 rep max but I was able to do a lot of them just going right into the gym. Thanks for the suggestion, Quagmire, but I think I'll just do my regular sets now.

reverse pullups: 10 X 1

one arm pullups (right hand): 5 X 1

one arm pullups (left hand): 3 X 1

one arm pushups (right hand): 12 X 1

(left hand): 12 X 1

farmer's walk (10 feet forward is one rep, 10 feet back is another rep): 2 X 1 w/ two 100 pound fixed dumbbells

dumbbell rows (right hand): 7 X 1 w/ 75 pound fixed dumbbell

10 X 1 w/ 75 pound fixed dumbbell

(left hand): 6 X 1 w/ 75 pound dumbbell

10 X 1 w/ fixed dumbbell

standing barbell overhead press (fixed barbells): 6 X 1 at 95 pounds

standing barbell bicep curl (fixed barbells): 6 X 1 at 90 pounds

I was at the gym ~ 2 h, I was there with some friends which allowed me to rest much longer between sets. After finishing up my deadlifts I had a lot of time on my hands so I did the other exercises just for fun. I had two water fountain breaks and right after working out I had ~ 5 oz creatine/water.

postgym: 2 ham slices, .05 oz peanuts, one 20 oz cup of water.

This entry is made before dinner.

 

[Being_the_Don]

Tues. May 20, 2008- Sat. May 24, 2008

Tues. May 20, 2008

prebicycle: green tea, .5 medium apple

bicycling: 32 min alternating between fast and slow speeds

breakfast: .2 cup oatmeal w/o milk, 5 ham slices, one 20 oz water

snack/pregym: 3 oz polish sausage, one ketchup packet, .1 oz peanuts

gym:

7 oz creatine/water

flat bench dumbbell press (fixed): 10 X 1 w/ 60 pounds in each hand

10 X 2 w/ 65 pounds in each hand*

8 X 1 w/ 65 pounds in each hand

* This is 10 pound increase (5+5) over my previous workouts using fixed dbs

recline dumbbell press (fixed): 3 X 2 w/ 60 pounds in each hand

4 X 1 w/ 60 pounds in each hand

2 X 1 w/ 60 pounds in each hand

standing barbell overhead press (Olympic bar): 3 X 2 at 70 pounds

barbell row (fixed): 8 X 1 at 95 pounds

I was at the gym ~ 62 minutes. I rested ~ 2-4 minutes between sets, ~ 1 minute between routines. I had ~ 7 oz creatine/water immediately after my workout.

postgym snack: .1 cup green beans, 3 ham slices

This entry is made before dinner.



Thurs. May 22, 2008

prebicycling: green tea, .5 small apple

bicycling: 32 min alternating between fast and slow speeds

breakfast: 5 ham slices, .04 cup pork & beans, one 20 oz cup of water

snack: 3 ham slices, .15 oz peanuts

lunch/pregym: 10 oz baked chicken breast, 1 ketchup packet, one 20 oz cup of water

gym:

6 oz creatine/water

lunges PLUS (10 feet forward is one rep, 10 feet back is another rep): 2 X 6 w/ 30 pound (fixed) dumbbells in each hand

dips: 20 X 1 torso upright*

15 X 1 forward leaning dips

13 X 1 torso upright

* This is double what I used to perform on dips and 5 more than I did last week

farmer's walk (15 feet forward is one rep, 15 feet back is another rep): 2 X 3 w/ 100 pound (fixed) dumbbells in each hand

1 X 1 w/ 100 pound (fixed) dumbbells in each hand

wrist flexes: 7 X 3 (right hand) w/ 45 pound (fixed) dumbbell

7 X 3 (left hand) w/ 45 pound fixed dumbbell

I didn't perform side to sides this time. I was at the gym ~ 55 minutes. I rested ~ 2-4 minutes between sets, ~ 1 minute between routines. I had 7 oz creatine/water following my workout.

postgym snack: 4 oz baked chicken breast, 3 ham slices

This entry is made before dinner.



Sat. May 24, 2008

breakfast/pregym: 7 ham slices, .01 cup pork & beans (left over from days ago), .1 oz peanuts, green tea

gym:

8 oz creatine/water

deadlifts: 2 X 1 at 320 pounds

2 X 1 at 320 pounds

1 X 1 at 320 pounds

1 attempt at 320 pounds

wide grip reverse pullups: 6 X 1

one arm pullups (left): 3 X 1

one arm pullups (right): 2 X 1

reverse pullups (shoulder width): 10 X 2

I was at the gym ~ 1 25 minutes. I rested ~4-7 minutes between deadlift sets. After my last set I was out of gas so I started doing pullups. I got in at almost midnight last night but didn't get to bed until almost 2 AM then was up at 7 AM (I'm usually up by 6:30 AM) then did some stuff before heading to the gym. So on little sleep and not much food before going to the gym this is the result. I had two water fountain breaks and 8 oz creatine/water after my workout.

postgym snack: 4 ham slices, .2 oz peanuts, one 20 oz cup of water.

This entry is made before dinner.

I'm going to take a week off for muscle recovery, the rest will do me good.

 

[Being_the_Don]

Mon. Jun 2, 2008-Sat. Jun 7, 2008

Mon Jun 2, 2008



breakfast: 2 beef frankfurters, 1 ketchup packet, 1 tsp relish, 1 tsp mustard, .1 oz peanuts, one 20 oz cup water, green tea

snack/pregym: 2 beef frankfurters, one medium peach, one 20 oz cup water

gym:

flat bench dumbbell press: 10 X 2 at 60 pounds

10 X 1 at 65 pounds

8 X 1 at 65 pounds

10 X 1 at 65 pounds

reverse pullups: 10 X 1

11 X 1

one arm pull ups (right arm): 5 X 1

one arm pull ups (left arm): 2 X 1

one arm dumbbell rows (right arm): 10 X 2 at 80 pounds

one arm dumbbell rows (left arm): 10 X 2 at 80 pounds

farmer's walk (20 feet up is one rep, 20 feet back is another rep):

3 X 1 at 100 pounds

1 X 1 at 100 pounds

one arm push ups (right arm): 12 X 1

one arm push ups (left arm) 11 X 1

I was at the gym ~ 1 h 25 min, I was there with a friend doing some video taping for progress (they're for personal reference and won't be posted on H & F). I rested ~1-3 minutes between sets, ~ 1-5 minutes between routines depending on the exercise. I didn't do every exercise that I normally do on Monday, and did the farmer's walk just to see what it looks like on video. The one arm push ups for the same reason (and just for fun ). I had three water fountain breaks.

post gym snack: 6 oz beef steak, 3 baby carrots, 5 brussel sprouts, 10 kernels of corn, 1 ketchup packet, one 20 oz cup of water

This entry is made before dinner.

Wed. Jun 4, 2008

breakfast: .5 cup corn flakes, 18 oz milk, 3 sugar packets, green tea

snack: 2 ham slices, .06 oz chicken breast, .2 oz peanuts, one 20 oz water

dinner/pregym: .6 cup pork & beans, 3 frankfurters, one 20 oz cup of water, 6 oz banana sundae (I know).

gym:

side to side: 50 X 2 w/ 85 pounds in each hand

straight up dips: 20 X 1

forward leaning dips: 10 X 1

straight up dips: 10 X 1

one arm pull ups (left arm): 5 X 1

one arm pull ups (right arm): 2 X 1

reverse pullups: 4 X 1

chinups: 5 X 1

I went to the gym in the early evening. I hadn't planned on doing it today. I went there because I knew that I would be unable to get to the gym on Thurs. I was in the gym about 10 minutes. I had a crappy workout because I had not eaten right and my right leg is a little sore following my sprint Sunday before last. The discomfort was greater right after my sprint and has since become better but it lingers a little. I don't want it to be a problem when I go on Sat which is dead lift day. And on a side note I did not like the music playing in the gym, it was slow tempo (I prefer pop and modern rock) so I could not concentrate.

Sat Jun 7, 2008

breakfast: 3 ham slices, .08 cup corn flakes, 7 oz milk, 2 oz pork sausage, .5 slice bread, green tea

snack: 6 oz pork ham, .1 oz peanuts, .05 cup oatmeal, 5 oz milk

lunch/pregym: .4 cup scrambled egg, 4 oz pork sausage, .5 slice bread, .05 cup oatmeal w/o milk, one 20 oz cup of water

gym:

deadlifts: 8 X 1 bar

8 X 1 at 100 pounds

3 X 1 at 310 pounds

2 X 1 at 310 pounds

2 X 1 at 310 pounds

1 X 1 at 310 pounds

1 X 1 at 310 pounds



one arm pullups (left arm): 3 X 1

5 X 1

2 X 1



one arm pullups (right arm): 2 X 1

5 X 1

2 X 1

reverse pullups: 10 X 2

I was at the gym ~ 55 minutes. I had three water fountain breaks. I rested ~ 2-5 minutes between sets. I also rested ~1-2 minutes between pullups and deadlift routines. A localized area on the backside of my right leg had been feeling a bit sore up to today, it's the area between my right thigh and right calf. I thought to ease in on my deadlifts to avoid stress on my leg. But when I got to lifting it was just fine ie no pain.

post gym snack: 3 ham slices, .03 cup oatmeal, 5 oz milk

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Mon Jun 9, 2008- Sat. Jun 14, 2008

Mon Jun 9, 2008

breakfast: 6 slices ham, .1 cup creamed peas, .1 oz mixed nuts, green tea

pregym: 6 slices ham, .1 oz mixed nuts, 2 tsp panut butter, one 20 oz cup water

gym: I watched a CNN news story about an Olympic weight lifter named Melanie Roach. This woman is very strong, only weighing 117 pounds she accomplishes incredible feats lifting at more than twice her own weight. Now if a woman can lift heavy then I certainly can lift heavy, too. The woman is not bulky, has an attractive gymnasts physique (she started as a gymnast) and as far as I'm concerned only adds further proof that it is possible to lift heavy while not having to BE heavy. Melanie Roach was doing Olympic overhead lifts in that CNN newsclip. She made it look easy: while in a squat position while keep her arms locked she stood up and lifted the bar over her head, held it then dropped the weight to the floor. She started with the bar then in another clip lifted 90 pounds from that same starting position. In other segments of the clip she was already standing with the weight at chest level and then lifted it overhead, the weights varied from 90-180 pounds.



I started with the bar in squat position and performed the same exercise that she was doing in the newsclip. Sets were: 5 X 2 w/ bar

5 X 2 at 65 pounds

5 X 1 at 85 pounds


It was not as easy as it looked but I was going for form as much as weight. I also decided to perform some standing barbell overhead lifts. Well over a year ago, when I intially started standing barbel overhead press, I started with the Olympic bar lifting it from the floor. Not long after that I saw other guys using fixed barbells. They also placed the barbell on a bench and would bend to pick the weight up and then bring it to the chest and then overhead. That is how I have been doing it for many months since that time. Recently I decided to move to the Olympic bar again but would put the bar on the squat rack and chest level, then step back and lift the weight over head. I was unable to lift at 95 pounds (which is that I had progressed to on the fixed barbells) so I had to reduce the weight to ~ 50 pounds (two 25 pound weights). I then progressed to ~ 70 pounds. But after watching Melanie Roach perform and standing barbell over head lift with 90 pounds I knew I should do better.


standing barbell overhead press w/ Olympic bar: 2 X 2 at 85pounds

2 X 2 at 95 pounds

3 X 1 at 105 pounds

3 X 1 at 115 pounds

4 X 1 at 125 pounds

3 X 1 at 125 pounds

1 X 1 at 135 pounds

1 X 1 at 135 pounds

1 X 1 at 135 pounds

All lifts were performed starting at squat position, standing upright, bring the weight up to my chest then lifting it overhead. I then lowered the weight to my chest and then lifted again (from the point of holding the weight at chest level raising it overhead and back to chest level is how I have regularly performed standing barbell overhead press). It is not hard at all. I think it has been more psychological than physical. I'm going to increase my weights on the standing barbell overhead press. The maximum weight I would have been lifting w/ the fixed barbells was 95 pounds which I had achieved a little while ago, so seeing how I am able to do it without much difficulty with the Olympic bar, I know that I've been holding myself back. That stops now. I'm glad I happened to be watching CNN when they ran that news peice. Melanie Roach is a good lifter and she inspired me. It seems kind of amusing to be inspired by what a woman is doing but watching her yesterday gave me the kick in the keister that I needed. Because if a woman can lift heavy then I most certainly can. I've always known it's possible to lift heavy while not having to be big and this makes me all the more determined to do it. I was at the gym ~ 55 minutes and had three water fountain breaks. (Note: after learning the weight of the Olympic bar and that it should be added to the barbell weight, I'm now able to post accurate weights lifting totals.)

postgym snack: 3 ham slices

This entry is made before dinner.


Wed. Jun 11, 2008


breakfast/pregym: .05 cup pork & beans, 4 ham slices, 1 tsp peanut butter, .1 oz mixed nuts w/ roasted peanuts, green tea


gym:

standing fixed dumbbell front arm raise: 10 X 5 w/ 40 pounds in each hand

lunges PLUS (10 feet is one rep, 10 feet back is another rep): 2 X 5 w/ 30 pounds in each hand

straight dip: 20 X 1

12 X 1

forward leaning dip: 15 X 1

farmer's walk (20 feet forward is one rep, 20 feet returning is another rep): 4 X 1 w/ 100 pound fixed dumbbells in each hand

2 X 4 w/ 100 pound fixed dumbbells in each hand

reverse pullups: 4 X 1

side to side: 50 X 1 w/ 80 pound fixed dumbbells in each hand

20 X 1 w/ 80 pound fixed dumbbells in each hand

30 X 1 w/ 80 pound fixed dumbbells in each hand



I was at the gym ~ 1 hour. I rested ~ 2-4 minutes between sets, ~ 30 secs 1 minute between routines. I had three water fountain breaks.

post gym snack: 4 oz pork, cured ham, .03 cup pork & beans, one 20 oz cup of water

This entry is made before dinner.



Sat. Jun 14, 2008

breakfast: 5 ham slices, .05 cup raisin bran, 8 oz milk, .1 oz mixed nuts, green tea

pregym: 3 ham slices, .07 cup raisin bran, 8 oz milk, one 20 oz cup of water

gym (AM):

deadlifts: 8 X 1 w/ bar
1 X 1 at 365 pounds (this is with the 45 pound bar added)

I was out of steam, I was at the gym just 10 minutes. I had probably 3 hours sleep last night but wanted to get to the gym anyway. I knew I was too tired after my first lift. I headed home to rest and come back a few hours later.

post gym snack: 2 ham slices

snack/pregym (PM): .06 cup raisin bran, 7 oz milk, 4 ham slices, .1 oz mixed nuts

gym (PM):

deadlifts: 2 X 1 at 365 pounds

reverse pull ups (wide grip): 6 X 1

reverse pull ups (shoulder width): 10 X 1
4 X 1

I had about four hours rest then went back to the gym. I did just a little better but I knew I wasn't going to get anywhere with the deadlifts today so I did some reverse pull ups. I had one water founntain break. I was at the gym ~ 30 minutes.

postgym snack: 2 ham slices

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Mon. Jun. 16, 2008- Sat. Jun. 21, 2008

Mon Jun 16, 2008

breakfast: .2 cup oatmeal w/o milk, .1 cup raisin bran, 8 oz milk, 5 ham slices, green tea

snack/pregym: 2 ham slices, .1 oz mixed nuts

gym:

I don't know the name for this exercise so I will just describe it. I did it last Monday, too. I start with the Olympic bar on the floor. Keeping my back straight and my arms locked, I rise to a standing position while simultaneously bring the bar up from the floor and overhead. It is meant to be one move: as I stand, the bar is fully overhead.

**All lifts are with the Olympic bar.**

4 X 2 w/ bar

4 X 2 at 65 pounds (this includes the bar)

3 X 2 at 85 pounds (this includes the bar)

standing barbell overhead press: 4 X 2 at 95 pounds ( this includes the bar)

3 X 2 at 105 pounds (this includes the bar)

2 X 3 at 125 pounds (this includes the bar)



barbell rows: 5 X 3 at 95 pounds (includes weight of the bar)



reverse pull ups (wide grip): 6 X 2

7 X 1

I was at the gym ~ 50 minutes. I rested ~ 2 minutes between sets, ~ 30 sec-2 minutes between routines. I had three water fountain breaks. I didn't do nearly as much as I planned today. I felt short on time but I need to make up for that next workout.

postgym snack: 2 ham slices, 6 oz meatloaf, 2 ketchup packets, .2 cup raisin bran, 12 oz milk. Back to eating cereal again. I know. I go off cereal for a while then when I eat a little of it, I want more. Cycle cereal eater.

This entry is made before dinner.



Wed. Jun. 18, 2008

breakfast/pregym: 2 cured ham slices, .1 oz peanuts, .1 cup oatmeal w/o milk, one cup green tea

gym:

barbell bench press (flat) wide grip: 5 X 2 at 155 pounds

5 X 1 at 175 pounds

4 X 1 at 175 pounds

1 X 1 at 185 pounds*

* This is a 10 pound increase over previous workouts. I did all of my lifts wide grip this time as opposed to narrow grip which is my regular lifting style.

reverse pull ups (wide grip): 8 X 1

7 X 1

farmer's walk (20 feet up is one rep, returning is another rep): 2 X 5 w/ 100 pound fixed dumbbells in each hand

fixed dumbbell front arm raise: 8 X 5 w/ 40 pounds in each hand

side to side: 4 X 1 w/ 100 pound fixed dumbbells in each hand

20 X 2 w/ 80 pound fixed dumbbells in each hand

30 X 2 w/ 80 pound fixed dumbbells in each hand

forward leaning dips: 15 X 1

10 X 1

5 X 1



I was at the gym ~45 minutes. I rested ~ 1-2 minutes between bench press sets and the pull ups. I decided to treat the farmer's walk and db front arm raise as a "mini" circuit. I did not rest between these exercises. I wasn't at the gym as longed as I had hoped to be so I didn't get as much done as I would have liked. I was impressed with the 185 pound lift-a new 1 RM. I know I can go higher than that, though. 185 pounds! That's just 15 pounds shy of 200 pounds. I had energy at the start of my "mini" circuit, too. I haven't been doing side to sides that often of late and side to sides even less so. This is good.

postgym snack: 7 ham slices, one 20 oz cup of water

midday snack: .07 cup raisin bran, 9 oz milk, 1 tsp peanut butter

This entry is made before dinner.



Sat. Jun 21, 2008


breakfast/pregym: 1 ham slices, .02 cup raisin bran, 5 oz milk, .05 oz peanuts, green tea

gym:

deadlifts: 2 X 3 at 365 pounds

one arm pull ups (left hand): 2 X 2

one arm pull ups (right hand): 3 X 1

2 X 1

reverse pull ups (wide grip): 8 X 1

chin ups (shoulder width): 10 X 1

I was at the gym ~ 40 minutes. I had one water fountain breaks. I rested ~1-3 minutes between deadlift sets. During that time I would perform pull ups/chin ups. I didn't have much to eat before hitting the gym today but the only time I'm able to get there today is morning. I chose to go to the gym while I had the chance rather than not go at all today.

post gym snack: 5 oz ground beef, 1 ketchup packet, one 20 oz cup of water, .1 oz peanuts.


This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Jun. 23, 2008-Jun. 27, 2008

Mon. June 23, 2008

breakfast: .1 cup romaine salad, 3 tsp thousand island dressing, 4 oz ground beef w/o bread, 1 ketchup packet, .1 oz assorted nuts, one 20 oz cup of water, green tea

snack/pregym: .1 cup corn flakes, 8 oz milk, 8 oz cured ham

gym:

flat bench barbell press: 5 X 2 at 155 pounds
5 X 3 at 175 pounds

standing barbell overhead press: 6 X 1 w/ bar
5 X 1 at 95 pounds
5 X 1 at 115 pounds
5 X 1 at 125 pounds
1 X 1 at 135 pounds
1 X 1 at 135 pounds

reverse pull up wide grip: 6 X 1

standing barbell overhead press: 1 X 1 at 135 pounds
1 X 1 at 135 pounds

side to side: 50 X 2 w/ 85 pound dumbbells in each hand

standing barbell overhead press: 145 pounds attempt to raise to chest X 2 but couldn't get above my waist.
145 pounds up to chest X 1 successful

I was at the gym ~ 1 h 12 minutes. I rested ~1-2 minutes between bench press sets. I rested ~ 1-2 minutes between my first overhead press sets. I then did one set of reverse pull ups. I rested ~ 1 minute then did side to sides. I rested ~ 1 minute between those sets. I returned to the standing barbell overhead press. It seemed as if my 1 RM is 135 yet I felt as if I could do better. So I rested ~ 3 minutes then increased the weight by 10 pounds, I tried 2 X to get the bar up (all lifts are from the floor), but I couldn't get it above the waist. I rested ~ 4.5 minutes then raised it up to my chest, then from my chest to the level of my chin. Satisfied, I decided to call it a day.

postgym snack: .2 cup corn flakes, 15 oz milk, 5 ham slices

This entry is made before dinner.

Wed. Jun. 25, 2008

breakfast: .25 cup corn flakes, 12 oz milk, 5 ham slices, green tea, 1 tblsp pinto beans

snack: 2 ham slices, .1 cup corn flakes, 7 oz milk

snack/pregym: 3 ham slices, .1 cup pinto beans, 18 oz water

gym:

dips (forward lean): 20 X 1

1 min rest

dips (vertical): 20 X 1

1 min rest

dips (forward lean): 10 X 1

1 min rest

lunges PLUS: 10 feet forward is 1 rep, returning is another rep: 2 reps X 5 sets (~ 1 min between sets)

1 min rest

dumbbell front arm raise: 10 X 5 w/ 45 pound fixed dumbbells in each hand

1 min rest

side to side: 50 X 1 w/ 85 pound fixed dumbbells in each hand

1 min rest

side to side: 30 X 1 w/ 85 pound fixed dumbbells in each hand

1 min rest

side to side: 20 X 1 w/ 85 pound fixed dumbbells in each hand

lower ab exercises using vertical dip bar: 10 X 1

1 min rest

reverse pull ups (wide grip): 7 X 1

1 min rest

lower ab exercises using vertical dip bar: 10 X 4 (~ 1 min rest between sets)

40 sec rest

chin ups (shoulder width): 10 X 1

I was at the gym ~ 55 minutes. I rested ~ 1 minute between sets and exercises. I also had two water fountain breaks. I decided to mix the exercises up a bit, starting with dips instead of lunges PLUS. All-in-all, it was a decent workout.

post gym snack: .1 cup pinto beans, 2 ham slices, one 20 oz cup of water

This entry is made before dinner.

Fri. Jun. 27, 2008

breakfast: 2 ham slices, .2 cup corn flakes, 12 oz milk, .04 oz mixed nuts, green tea

pregym snack (AM): 3 ham slices

gym:

deadlifts: 5 X 1 bar
5 X 1 at 225 pounds
4 X 1 at 335 pounds
1 X 1 at 365 pounds

chin ups (shoulder width): 10 X 2
9 X 1

I was at the gym ~ 50 minutes but I worked out for maybe 22 minutes. It was a crappy day. I was doing my deadlifts when up walks some employee who accussed me of dropping the weights. Funny how she walked right over to me making that accusation despite the fact that there were other guys in the gym. Not only that I was not even by the deadlift station when she came over to me doing that. When I told her that others use the weights, too, she had the audacity to give me a partial hug, call me "hon" and say that the deadlifts make the offices shake. The beef I have with it is that she singled me out for that crap. She walked directly over to me even though there were other guys in the gym and immediate vicinity. I wasn't even at the deadlift station when she made the accusation. She didn't see me doing anything, but came over "Are you doing deadlifts?" It might have been worded like a question but when you walk right up to one person and and so that it is not a question. She had already made up her mind about everything. What an insult. B* itch! I was so PO'd that I didn't even complete my deadlift exercises so I did three sets of chin ups. Now I'm thinking very seriously of looking for another gym, but I need one that is economical, has free weights and has the capacity to support the exercises that I do now. The bottom line is that I will NOT be deterred or discouraged from working out. My body is very good now and with it come the haters. But I have a right to my own life, and working out makes me happy and is MY business so I will not stop. I will NEVER stop.

postgym snack: 10 oz ground beef, 3 ketchup packets, 2 tsp mustard, one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Jun 30, 2008- Sat. July 5, 2008

Mon. June 30, 2008

breakfast:11 ham slices, 2 slices wheat bread, 2 tsp mayonnaise, .25 cup corn
flakes, 12 oz milk, .4 banana,.1 oz mixed nuts, green tea

midday snack: two chicken fritters, 2 ketchup packets, 2 tsp mustard, one 20 oz
cup of water

pregym snack: 11ham slices, 2 slices wheat bread, 2 tsp mayonnaise, one 20 oz cup of water

gym:

flat bench bench press (fbbp): 6 X 1 at 135 pounds

15 sec rest

chin ups (close grip): 10 X 1

1 min rest

fbbp: 4 X 1 at 155 pounds

1 min rest

fbbp: 3 X 1 at 175 pounds

1 min rest

fbbp: 3 X 1 at 175 pounds

1 min rest

clean/standing barbell overhead press: 6 X 1 bar

1 min rest/water break

clean/standing bbop: 5 X 1 115 pounds

1 min rest

clean/bbop: 3 X 1 135 pounds

2-5 min rest/water

chin up (close grip): 10 X 1

2 min

clean/standing bbop: 1 X 1 at 135 pounds

vertical row: 2 X 1 at 185 pounds

45 secs

vertical row: 3 X 1 at 135 pounds

2 min rest

clean/standing bbop: 2 X 1 at 135 pounds

1 min rest

dumbbell row (right arm): 6 X 1 w/ 85 pound fixed dumbbell
6 X 1 w/ 85 pound fixed dumbbell
1 min rest

2 min rest/ water

vertical row: 4 X 1 at 135 pounds

2 min rest

fbbp: 1 X 1 at 175 pounds

2 min rest

clean/standing bbop: 2 X 1 at 135 pounds

1 min rest

chin ups (close grip): 10 X 1

1 min

vertical row: 3 X 1 at 135 pounds

30 secs rest

dumbbell row (right): 6 X 1 w/ 85 pound fixed dumbbell
(left): 6 X 1 w/ 85 pound fixed
dumbbell

4 min rest/water

clean/standing bbop: 1 X 1 at 135 pounds

I was at the gym ~ 1 h 20 min. I had 4 water fountain breaks. I'm guessing
on the precise minutes I rested. I was keeping up with it until I finished my
first vertical row exercise but after that I just concentrated more on my
exercises than the precise amount of time I took for rest. I liked my
clean/standing bbop a lot better this time. I will do less lower weight reps on
that exercise from now on.

post gym snack: 2 frankfurters, 1 ketchup packet, 2 mustard packs, one 20 oz cup of water.

This entry is made before dinner.

Wed. July 2, 2008

breakfast: .4 cup oatmeal, 14 oz milk, 2 ham slices, green tea

snack: 1 chicken fritter, 1 ketchup packet, 1 mustard packet, .1 ox mixed nuts,
one 20 oz cup of water

pregym snack: 1 chicken fritter, 1 ketchup packet, 1 mustard packet, one 20 oz
cup of water

gym:

lunges PLUS (10 feet forward is 1 rep, returning is another rep): 2 X 1 w/ 40
pound dumbbells in each hand*

1 min rest

lunges PLUS: 2 X 1 w/ 40 pound fixed dumbbells in each hand

1 min rest

lunges PLUS: 2 X 1 w/ 40 pound fixed dumbbells in each hand

1 min rest

lunges PLUS: 2 X 1 w/ 40 pound fixed dumbbells in each hand

1 min rest

lunges PLUS: 2 X 1 w/ 40 pound fixed dumbbells in each hand

1 min rest

side to side: 30 X 1 w/ 85 pound fixed dumbbells in each hand

1 min rest

side to side: 32 X 1 w/ 85 pound fixed dumbbells in each hand

1 min rest

side to side: 30 X 1 w/ 85 pound fixed dumbbells in each hand

1 min rest water

side to side: 8 X 1 w/ 85 pound fixed dumbbells in each hand

1 min rest

regular dips: 20 X 1

1 min rest water break

forward leaning dips: 20 X 1

1 min rest

regular dips: 10 X 1

wide grip pull ups: 6 X 1

1 min rest

chin ups (narrow grip): 10 X 1

1 min rest

ab exercises using regular dip bar: 10 X 1

1 min rest water break

reverse pull ups (shoulder width): 10 X 1

1 min rest

ab exercises: 10 X 1

1 min rest

ab exercises: 10 X 1

1 min rest

ab exercises: 10 X 1

1 min rest

ab exercises: 10 X 1

* This is 10 pounds more per hand than previous workouts with this exercise. I was at the gym ~ 1 h. I had three water fountain breaks.

postgym snack: 1 polish sausage, 1 ketchup packet, 1 mustard packet, one 20 oz cup of water

Sat. July 5, 2008

breakfast: .1 cup pork & beans, 2 polish sausages, 2 frankfurters, .2 oz mixed nuts, 2 ketchup packets, 1 mustard packet, green tea

pregym: 2 frankfurters, one 20 oz cup of water

gym:

deadlifts: 6 X 1 w/ bar
5 X 1 at 225 pounds
1 X 1 at 365 pounds

flat bench barbell press: 3 X 1 at 185 pounds
2 X 1 at 185 pounds
1 X 1 at 185 pounds
1 X 1 at 185 pounds

regular dips: 2 X 1

chin ups (close grip): 2 X 2
10 X 1

pull ups (close grip): 10 X 1
6 X 1

reverse pull ups (wide grip): 10 X 1

I was at the gym ~ 50 minutes. I didn't have the motivation to do the
deadlifts today, I need to get my mind back to them. I decided to bench press and did much better at 185 pounds than I had a couple of weeks
ago which is a good thing. Since I was there with a friend, I demonstrated dip form which is why I only did two of them. I demonstrated chin up and pull ups as well, which is why there were some low reps. But then I just did more sets for the fun of it. I didn't take any water fountain breaks while I was
working out. I rested ~ 2-3 minutes between sets, and ~ 1 minute between exercises.

postgym snack: 12 oz ground beef, 1 ketchup packet, 1 mustard packet,
2 tsp relish, one 20 oz cup of water.

This entry is made before dinner.

 

[Being_the_Don]

My Fitness Journal Mon. July 7, 2008-Fri. July 11, 2008

I had a short week.

Mon. July 7, 2008

breakfast: .2 corn flakes, 20 oz milk, 3 oz polish sausage, 1 ketchup packet, 1 mustard packet, 1 tblsp relish, .1 oz mixed nuts, 3 tblsp peanut butter, green tea

snack: 4 oz ground beef, 1 ketchup packet, 1 mustard packet, 1 tsp relish, .1 cup green beans, .1 oz mixed nuts, one large orange, one 20 oz cup of water

snack/pregym: 4 oz ground beef w/o ketchup, mustard, or relish, one 20 oz cup of water

gym:

clean/standing barbell overhead press: 6 X 1 w/ bar
5 X 1 at 105 pounds
3 X 1 at 135 pounds
2 X 1 at 135 pounds
2 X 1 at 135 pounds
clean (attempts to do overhead press failed): 3 X 1 at 135 pounds

flat bench barbell press: 5 X 1 at 135 pounds
1 attempt at 185 pounds, almost got pinned so that was all for today

chin ups (narrow grip): 10 X 2

standing barbell bicep curl: 6 X 1 at 95 pounds
4 X 1 at 105*
4 X 1 at 105
4 X 1 at 105

*Since I'm now using the Olympic bar this is a new record for me. When I had been using the fixed barbells, the maximum weight was 95 pounds.

I was at the gym ~ 50 minutes, I rested ~2-3 minutes between between sets, ~1-3 minutes between exercises. I had three water fountain breaks. I don't know what was wrong with my flat bench this time. I felt my left side giving, maybe I hadn't rested long enough after doing a clean/standing barbell overhead press set. Hmm. On the flip side I lifted more weight curling than I ever have before! Those number will continue to improve.

postgym snack: 4 oz ground beef w/o ketchup, mustard or relish, one 20 oz cup of water

This entry is made before dinner.

Fri. July 11, 2008

breakfast: .1 cup romaine salad, 3 tblps thousand island dressing, 3 slices pizza (thin crust w/ meat), .2 cup green beans, green tea

snack: 6 ham slices, one 20 oz cup of water

snack: 5 ham slices

snack: 4 ham slices

snack: ham slices, .24 cup corn flakes, 11 oz milk, one 20 oz cup of water

dinner/pregym: .8 cup pork & beans, 3 frankfurters, 4 ham slices, one 20 oz cup of water

gym:

deadlifts:

5 X 1 bar

4 X 1 at 365 pounds

1 X 1 at 365 pounds

chin ups (close grip): 10 X 1

reverse pull ups (wide grip): 10 X 1

pull ups (shoulder width): 14 X 1

reverse pull ups (shoulder width): 10 X 1

chin ups (hands touching): 9 X 1

I was at the gym ~ 1 h 45 min because I went there with a friend. I had two water fountain breaks. My deadlifts started out okay, I did one set then rested ~ 2 min then did my first set of chin ups. I then returned to deadlifts but was only able to complete one rep. After that there were multiple attempts but I was not able to lift the weight from the floor. Well, I had two attempts where I got the weight off the floor but just barely. So between attempts I did pull up variations. I don't want to have reached a plateau on my deadlifts, my 1 RM is 385 so I should be up to that by now. At least no one accused me of dropping the weights this time. (I never drop them anyway, deadlifts are heavy weights, it is only natural that the floor will shake when I set them down.) The pull ups are not a problem, I even did 14 reps in one set before I became bored and stopped.

postgym snack: 4 ham slices, .3 oz mixed nuts