My fitness journal

[Being_the_Don]

my fitness journal Thanksgiving Week

Tues Nov. 20, 2007

breakfast/pregym: green tea, 1 cup of homemade spaghetti w/ ground beef, one 20 oz cup of water

gym:

pullups (underhand, close grip): 8-14 X 4 40 total

flat barbell bench press: 4 X 4 16 total at 115 pounds

standing barbell bench press: 2-4 X 13 36 total at 85 pounds*

* My wrist was sore. This happens from time to time, I'm going to start some exercises to strengthen my left wrist.

side to side: 2 X 50 100 total w/ 45 pound dumbbells in each hand

inclined sit ups (maximum incline): 1 X 30*

* I had a few extra minutes so I decided to get in some situps. I used to do them a few months back. I can do 30 easy (like before), back then I would do a total of 105 situps. I'm going to incorporate them back into my workouts.

post gym snack: 1 cup of spaghetti, chicken thigh 4 oz, one 20 oz cup of water

This entry is made before dinner.

Thurs Nov. 22, 2007

breakfast/pregym: 1 small bowl corn flakes w/ milk, 1 tblsp peanut butter, green tea

gym: I went to another facility this morning. It was set up for guys who are into light/moderate exercises. It was mostly elliptical machines, resistance machine, very few free weights, and no pullup bar. The max dumbbell weight is 50 pounds, barbell is 220 pounds.

dumbell lunges: 4 X 15 60 total w/ 45 pounds in each hand

side to side: 2 X 50 100 total w/ 45 pound in each hand

I was at the gym for 15 minutes. I only rested 1 min between sets. I'll be glad to get back to my gym this weekend.

post gym snack: Since I didn't do much of a workout today, I'll be getting my calories from the turkey and side dishes.

Sat. Nov. 24, 2007

breakfast: green tea, 3 oz dark turkey meat, 2 tblsp peanut butter, one 20 oz. cup of water

lunch/pregym: 2.5 oz dark turkey meat, 1 slice apple pie (2 crust), 1 tblsp whipped cream, two 20 oz cups of water

gym: (Back at my regular gym)

pullups: 3-14 X 5 40 total*

I must be getting tired of underhand pullups right now. I'll do overhand pullups for a while.

deadlifts: 2 X 5 10 total at 240 pounds*
2 X 5 10 total at 260 pounds
1 X 1 1 total at 280 pounds

* I started out at a higher weight this time but only did one lift at 280 pounds. I had a lot of starts but couldn't lift the bar. That's been happening more frequently these days. It's a mental hurdle, not a physical plateau but a mental one. I'm going to get over it, of course. I'm angry at myself for it even happening in the first place.

horizontal rows: 8-10 X 5 47 total at 250 pounds*

* This is 20 pounds heavier than my previous row weight.

I was at the gym 68 minutes. I rested 1-2 min between pullup sets, and 2 minutes between lower deadlift sets. I increased it to 4 min when I went for 280 pounds. I rested 3-5 min between row sets. I also took two water fountain breaks.

postgym snack: 6 oz dark turkey meat, one 20 oz cup of water

This entry is made before dinner.

On a side note, I'm continuing to see progress. My waist size is 30-32", I can see my abs when I flex them, my obliques are showing, too and veins are noticeable in my chest. So my BF% must be around 9 %. I haven't weighed myself for nearly two months. But I want to strengthen my left forearm. It affects me when I'm doing deadlifts.

 

[Being_the_Don]

Mon. Nov. 26, 2007- Sat. Dec. 1, 2007

Mon. Nov. 26, 2007

breakfast/pregym: 3 hotdogs (no bread), 3 ketchup packets, green tea, one 20 oz cup of water

gym:

pullups (overhand, close grip): 5-8 X 6 40 total

flat barbell bench press: 4 X 4 16 total at 115 pounds

barbell overhead press: 5-6 X 5 29 total at 85 pounds*

* This is 5 pounds more than my previous workouts

This exercise I do on occassion. I take a dumbbell in each hand, and while standing keep the weights at my side. I then raise both arms forming a "T". I hold that position for two seconds then I lower the weights to my side again. 8 reps X 5 sets 40 total w/ 20 pounds in each hand.

side to side: 50 X 2 100 total w/ 45 pound dumbbells in each hand.

inclined situps (max incline): 30 X 1 30 total

I was at the gym 56 minutes, I rested one minute between sets but not routines. I also took one water fountain break.

post gym snack: 3 oz pork chop, one ketchup packet, small slice of squash, one medium orange, two 20 oz cups of water

This entry is made before dinner.

Wed Nov. 28, 2007

breakfast: scrambled eggs, 6 slices of bacon, . 4 cup of northern beans (boiled from raw), one 20 oz cup of water, green tea

lunch: peanut butter and jelly sandwich, one double hamburger from McDonald's, one ketchup packet, one 20 oz cup of water

pregym: one double hamburger from McDonald's, one ketchup packet, one 20 oz cup of water

gym: pullups (overhand close grip): 4-10 X 6 40 total

dumbbell squats: 6 X 5 30 total w/ 85 pounds in each hand

dumbbell lunges: 10 X 5 50 total w/ 45 pounds in each hand

side to side: 50 X 2 100 total w/ 45 pounds in each hand

inclined situps (max incline): 30 X 1 30 total

dips: 10 X 3 30 total

I was at the gym for 55 minutes. I rested 1 minute between sets but not routines. I took two water fountain breaks.

post gym snack: one double hamburger from McDonald's, 1 ketchup packet, one 20 oz cup of water.

This entry is made before dinner.

Sat. Dec. 1, 2007

breakfast: 1 bowl raisin bran w/ milk, 8 oz pork steak, green tea, 1 ketchup packet, one 20 oz cup of water

lunch/pregym snack: one McDonald's double hamburger, one 20 oz cup of water, 1 ketchup packet

gym:

pullups (overhand, close grip): 1-10 X 7 40 total*

I'm getting a little bored with pullups. I'll vary them for a while. Next week I'll do them palms facing each other.

deadlifts: 2 X 5 10 total at 240 pounds
2 X 5 10 total at 260 pounds
2 X 5 10 total at 280 pounds*

2 attempts at 300 pounds. I got it past the knee but I wasn't fully upright so I won't count them as completed lifts.

* I did the sets w/o difficulty this time. The pain in my left forearm was only minimal and then I closed my eyes ignoring it. I was then able to perform my lifts.

I was at the gym 1 hour. I rested 1 minute between pullup sets, and 2 minutes for the lower weighted deadlift sets. I rested 4-5 minutes between the higher weighted deadlift sets. I took one water fountain break.

I was worried I was reaching a mental plateau on my deadlifts, but I'm past it! It was a mental thing, trying to psyche myself out of going to the next level. To the devil with that. I'm doing what I'm meant to do. It felt good doing BOTH sets at 280. It felt very good.

Also, thank you to all for the suggestions on forearm strengthening, I'll work some of them into my routine. I do my deadlifts alternate grip, my right hand faces me and my left hand faces away from me. I want to get to where both palms are facing me.

post gym snack: two double hamburgers, two ketchup packets, one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

Mon. Dec. 3, 2007-Sun. Dec. 9, 2007

Mon Dec. 3, 2007

breakfast: 2 hotdogs w/ wheat bread (one slice per hotdog), 2 ketchup packets, 1 tsp mustard, one 17 oz cup of water, green tea

pregym snack: two hot dogs w/o bread, one 20 oz cup of water

gym:

pullups (palms facing each other, shoulder width apart): 5-13 X 5 40 total

flat barbell bench press: 4 X 4 16 total at 120 pounds

standing barbell overhead press: 5-6 X 28 total at 85 pounds

inclined dumbbell flies: 4-8 X 5 32 total w/ 40 pounds in each hand*

* not as good as it should have been for this workout.

side to side: 50 X 2 100 total w/ 45 pounds in each hand

inclined sit ups (max incline) 30 X 1 30 total

I was at the gym 75 minutes. I rested 1 min between pullups, flat bench press and db flies. I rested 2 min between standing barbell overhead press. I had one water fountain break.

post gym snack: hotdogs, corn flakes w/ milk

This entry is made before dinner.

Wed Dec. 5, 2007

breakfast: 1 hotdog, 2 peanut butter and jelly sandwiches, one 17 oz cup of water, 1 cup of green tea

lunch: salisbury steak, one McDonald's double hamburger, one ketchup packet, one 20 oz cup of water

pregym snack: one double hamburger, one ketchup packet, one 20 oz cup of water

gym:

pullups (shoulder width, palms facing each other): 5-13 X 5 40 total

dumbbell squats: 6 X 5 30 total w/ 85 pounds in each hand

farmer's walk: 15 feet up and 15 feet back is one rep 1 X 3 3 total w/ 85 pounds in each hand*

* I hadn't been doing farmer's walk in a while. It's good to be able to carry the weight. My forearms-more specifically my left arm-is doing okay.

dumbbell lunges: 10 X 5 50 total w/ 45 pounds in each hand

side to side: 50 X 2 100 total w/ 45 pounds in each hand

dips: 10 X 3 30 total

I was at the gym 1 hr. I rested 1 min between sets, no rest between reps. I had one water fountain break.

postgym snack: one McDonald's double hamburger, one ketchup packet, one 20 oz cup of water

This entry is made before dinner.

Sun. Dec. 9, 2007

breakfast: green tea, 1 bowl homemade chili w/ ground beef, 6 ham slices, one 20 oz cup of water

lunch: two bowls corn flakes w/ milk

pregym: ham slices

gym:

deadlifts: 2 X 5 10 total at 250 pounds
1 X 5 5 total at 270 pounds
1 X 2 2 total at 270 pounds
1 X 2 2 total at 270 pounds

horizontal row: 5-10 X 4 22 total at 250 pounds

side to side: 50 X 2 100 total w/ 45 pound dumbbells in each hand

I was at the gym about 1 h. It was very hot and humid in there this afternoon. I felt it the moment I stepped inside the building. They had the heat turned up very high, and the place was packed w/ people who were there for some competition on the other side of the gym. It was hard to breathe, and I felt sleepy. I took two water fountain breaks, turned on the fan but it didn't provide any relief. I did the side to sides just to say I was doing something w/ my workout since my deadlifts and rows were already like junk today. I also decided to skip pullups and go straight to the deadlifts because I could feel the humidity in the place.

postgym snack: sliced ham, one 20 oz cup of water

This entry is made before dinner.

 

[Quiksilver]

Good work man, you're easily the most consistent one here. I'll make an effort to keep up with you

 

[Being_the_Don]

Tues Dec. 11, 2007- Sun. Dec. 16, 2007

Tues. Dec. 11, 2007

breakfast: .4 cup Malt-O-Meal hot cereal w/ milk, ground beef patty (no bread), 1 tsp. mustard, 1 ketchup packet, green tea

snack/pregym: .4 cup Malt-O-Meal hot cereal w/ milk, ground beef patty (no bread), 1 tsp mustard, 1 ketchup packet, one 20 oz cup of water

gym:

pullups (shoulder width, palms facing each other): 1-13 X 6 40 total

flat barbell bench press: 4 X 4 16 total at 120 pounds

standing barbell overhead press: 5-6 X 5 29 total at 85 pounds

inclined dumbbell flies: 6 X 5 30 total w/ 40 pound dumbbells in each hand

side to side: 50 X 2 100 total w/ 45 pound dumbbells in each hand

inclined situps (maximum incline): 30 X 1 30 total

I was at the gym 1 h. I rested 1-2 min between sets, no rest between routines. I had one water fountain break.

postgym snack: 1 polish sausage (no bread), 1 tsp mustard, 1 ketchup packet, .3 cup Malt-O-Meal w/ milk, 1 fish oil tablet, one 20 oz cup of water

This entry is made before dinner.

Sun Dec. 16, 2007

breakfast: 2 ham slices, green tea

snack: .6 cup of corn flakes w/ milk

snack/pregym: one thick slice of meat loaf, 2 ketchup packets, one 20 oz cup of water

gym:

deadlifts: 2 X 5 10 total at 250 pounds
2 X 5 10 total at 270 pounds
3 attempts at 290 pounds but couldn't raise the bar high on left side

My left forearm and grip are not up with my right side. After my frist attempt at 290 I decided to suspend myself from the pullup bar. I was able to hold it for 3 seconds. I went to the deadlift and attempted again at 290. Same result. So I went to the pullup bar. I thought let's see what I can do with my right arm. I suspended my weight and immediately did a pullup. I was so excited that I stopped with one rep. I then went to the deadlift attempted for the third time with the same result. I need to work on it and I shall. But now I was excited by something else. I went back to the pullup bar.

one arm pullups (right hand): 1-3 reps X unknown number of sets for a total of 13 pullups

one arm pullups (left hand): 1 X 1 1 total
2 X 1 2 total
1 X 1 1 total

Overall I did four one arm pullups with my left hand and 13 with my right hand. It did not take as long for me to recover using my right arm. I'm going to do one arm pullups for a while. They're fun and it will help with my left arm grip/overall strength.

I was at the gym 42 minutes. I took two water fountain breaks. I rested 2 min between deadlift sets and 1-3 minutes between one armed pullups.

This entry is made before dinner. I know I didn't have a lot of food in my system before I went to the gym (and it was three hours since I ate before going to the gym) but that's the way it happened to be today. The main thing was to go. I had errands to run and I could feel my energy was low and I thought about putting it off for today (gym). But I promised myself that I'd get to the gym unless sick or something very very important took priority. So getting to the gym today was the main thing. And I'm glad I did because I can do one arm pullups now. That was always one of my secret goals.

Oh, and on a side note. There's a woman at the gym who is into me. I see her there every so often. Great body-slim in skin tight work out gear, large breasts and long dark hair. She makes eye contact and watches me. She generally works out on the treadmill but comes over to the weights to get light ones to do crunches. But she's married. She sometimes comes in with her kids and her husband. So I can't go there. But she's been hanging around in my area longer, watching me for longer periods than she used to. She's tried to make small talk with me before and has coughed to get my attention but I ignore her for the most part. Since she's married and has kids, too, there's nothing that can happen there. Too bad because she definitely is hot.

 

[Being_the_Don]

Good work man, you're easily the most consistent one here. I'll make an effort to keep up with you

Thanks, Quicksliver; you're making progress, too.

 

[Being_the_Don]

Short week I'm coming down with a cold

This is a short week. I've been feeling under the weather for several days. I want to get to the gym but I'm feeling the onset of a cold. So I don't want to take chances on going to the gym and having my immunity lowered post workout. That would definitely sideline me. That weekend the gym was crowded with people who were there for a competition it was so humid and stuffy. I wonder if that caused it. Anyway, here is my workout this week.

Tues Dec. 18, 2007

breakfast: 1 medium slice of meatloaf, one protein bar, green tea

snack/pregym: small baked potato, 3 oz of porksteak, 1 tsp ketchup, one 20 oz cup of water

gym:

one hand pullups (palm facing me):
right hand: 1-3 X 8 21 total
left hand: 1-2 X 3 5 total

flat bench barbell bench press: 2 X 2 at 120 pounds*

* Bench press numbers were poor today. My right arm was fatigued. I alternated between one arm pullups and bench press for a couple of sets then stopped.

standing barbell overhead press: 2-6 X 6 at 85 pounds 27 total*

* I alternated between one arm pullups (right arm mostly) and overhead press w/o resting. Then my numbers went down a little b/c some guy came over and took the weights I was using. I had to wait for him to finish which affected my time and performance. That's never happened before. Of course I've never left the weights I'm using unattended to do another routine until I've finished with them. Anyway, I did several sets of both w/o rest. It was good.

flat bench dumbbell flies: 10 X 5 50 total 25 pounds in each hand

side to side: 10 X 5 50 total w/ 45 pound dumbbells in each hand

inclined situps (max incline) 30 X 1 30 total

I was at the gym 50 minutes. I rested 1 min between flies, 45 secs between side to side. I started the pullups and fbbp w/o rest. I did several sets of pullups and osbp w/o rest. Then I decided to stay by the barbells and rested 45 secs between sets. I had one water fountian break.

post gym snack: 4 oz pork steak 2 tsp ketchup, one 20 oz cup of water, one fish oil suppl.

This entry is made before dinner.

 

[Being_the_Don]

Sun. Dec. 23, 2007

Sun. Dec. 23, 2007

I'm not going to sit around doing nothing. Not going to the gym I want to eat something. So instead of doing that I'm doing some light exercises.

breakfast/pre workout: one peanut butter and jelly sandwich (light spread) on wheat bread, 3 strips of bacon, one medium orange, one 20 oz cup of water, green tea

workout:
inclined pushups (feet in chair): 15 X 7 105 total

alternate side to side: 50 X 2 100 total w/ 8 pound dumbbell in my hand

I really want to get to the gym today since I have been missing out lately. But I know that I have to take it easy to keep this cold from developing. So I did a short workout at home. I got a light dumbbell (not much resistance w/ such a light weight but it's better than nothing) for my side to sides. I rested 1-3 minutes on my pushups, no rest between side to sides. As for the pushups I haven't done any since last summer. It's good to know I can do as many as I could back then. I'd do more right now but I won't push myself.

With this being a holiday week I don't know if the gym will be open. If it is, I hope to get there.

post workout snack: bacon strips, one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

Wed. Dec. 26, 2007-Sat. Dec. 29, 2007

Wed. Dec. 26, 2007

breakfast/pregym: 2 ham slices, .3 cup of green beans, two small tomato slices, one 20 oz cup of water, green tea

gym:

one hand pullups (left hand facing me): 1-3 X 6 8 total
one hand pullups (right arm facing me): 1-5 X 7 21 total

dumbbell squats: 6 X 5 30 total w/ 85 pounds in each hand

farmer's walk: 15 feet up and 15 feet back is one rep
1 X 3 3 total w/ 85 pounds in each hand

dumbbell lunges: 10 X 5 50 total w/ 45 pound dumbbells in each hand

inclined sit ups (max incline): 30 X 1 30 total

dips: 10 X 3 30 total

I was at the gym 50 minutes. I rested 1 min between sets but not routines. I took one water fountain break.

post gym snack: ham slices, turkey, one 20 oz cup of water

This entry is made before dinner.

Thurs. Dec. 27, 2007

breakfast: two ham sandwiches (4 slices of wheat bread, 1 haml slice per sandwich), ~ 2 tblsp mayonnaise, one 20 oz cup of water, green tea

workout:

swimming: I haven't been in the pool for a while so I just did some moderate swimming, 15 minutes.

post workout snack: ham slices, one 20 oz cup of water

Sat. Dec. 29, 2007

breakfast/pregym: .4 cup of pork & beans, 1 hotdog (no bread or condiments), one 20 oz cup of water, green tea

gym: one arm pullups (right hand, palm facing me): 2 X 1 2 total

deadlifts: 5 X 2 10 total at 250 pounds
5 X 2 10 total at 270 pounds
1 X 1 1 total at 280 pounds

I was at the gym about 50 minutes today, mostly concentrating (if it can even be called that) on my deadlifts. I only did two one arm pullups today. I stopped because I felt my right hand losing its grip on the bar. I had finished my first set of deadlifts and went over to the pullup bar and didn't do nearly as many as I could have done. It all went downhill from there. My left hand was giving me trouble again for grip strength. I don't know. Psychological, physical? I have been feeling low of energy lately, I have a slight runny nose and I'm not getting much sleep. I feel sleepy but I can't sleep. But I need to get to the gym. I find myself feeling more excuses not to go lately, and I do have this runny nose. It's not too severe but it's noticeable. Mild shortness of breath, too. I think I have a cold. I haven' t been getting to the gym as regularly these days. I don't like it.

I do not want to lose strength. I have to get my deadlift numbers back up. By my estimation I should be clearing at least 300 pounds by now. EFFORT, Warboss Alex, Espi? How do you guys handle junky (bad, just not there) workouts? I know you guys have those times, too, but I don't see you mentioning them. I know I need to get past this, and I will. What do you guys do to really get yourselves pumped to get in and do your workout?

postgym snack: one double hamburger, one ketchup packet, .5 cup of pork & beans, one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

Thurs. Jan.3, 2008

I'm recovering from a cold that has kept me out of action for almost a week. I haven't been eating as well as I should this past week. It's been a very boring week. I'm feeling better now so I plan to get back to the gym tomorrow. I did some pushups last Thursday which I'm adding to my journal.

Thurs. Jan. 3, 2008

pullups 15-30 X 6 165 total

I did these over the course of a couple of hours, although the majority of sets were spaced 5-10 minutes apart. I have never done more than 15 pushups in a set prior to this. These were regular pushups, not inclined. It was good for me since I haven't been to the gym since last Sunday.

 

[Being_the_Don]

Sun. Jan. 6, 2008

After a week out of the gym I'm back. I had an abbreviated workout today.

Sun. Jan. 6, 2008

breakfast: 2 tblsp. peanut butter, 6 mini size Hershey chocolate (Krackle, etc.), one cup of green tea (bad, I know)

pregym: 2 oz ground beef, one 20 oz cup of water

gym:

one arm pullups (right arm) 3-5 X 3 11 total
(left arm) 2-3 X 3 7 total

deadlifts: 2 X 5 10 total at 250 pounds
3 X 5 15 total at 270 pounds*

* I normally do two sets at 270 pounds but since I'm coming back after a cold I did an extra set

horizontal rows: 1 X 6 6 total at 210 pounds
1 X 8 8 total at 250 pounds

I was at the gym 34 minutes. I started my pullups/deadlifts w/o rest between sets. Then after I got to my second set at 270 pounds I decided to rest 2-3 minutes. I rested about 3 minutes or so from that point on. I took one water fountain break. I felt my energy going down so I decided to call it a day. This was an abbreviated workout but not bad since I'm recovering from a cold and don't have a lot of food in my system now. After today I'm going back to my regular weekly postings.

postgym: 3 oz ground beef, .6 cup spaghetti and meatballs (home cooked), one 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

Tues. Jan. 8, 2008- Sat. Jan. 12, 2008

Tues Jan. 8, 2008

breakfast/pregym: .4 cup of oatmeal, 8 oz milk, one cup of green tea, one proten bar

gym:

one arm pullups (right arm): 3 X 1 3 total
one arm pullups (left arm): 1 X 1 1 total
1 attempt but not complete

My hands are sore, developing calluses even through my gloves.

standing barbell press: 6 X 5 30 total at 85 pounds

flat bench dumbbell flies: 10 X 5 50 total w/ 40 pound dumbbells in each hand

flat bench dumbbell press: 10 X 5 50 total w/ 40 pound dumbbells in each hand

side to side: 50 X 2 100 total w/ 45 pound dumbbells in each hand

inclined situps (maximum inclined): 30 X 1 30 total

seated (isolated) barbell bicep curl: 6 X 3 18 total at 65 pounds*

I don't care much for isolated exercises. I tried this out because I've seen some other guys working out this way w/ lighter weights. I don't care for it, personally. I'll stick w/ standing barbell bicep curls. They work more muscle groups.

I was at the gym 55 minutes. I rested 45 sec-1 minute between sets but not routines. I took one water fountain break.

post gym snack: .3 cup of oatmeal w/ milk

This entry is made before dinner.

Thurs. Jan. 10, 2008

breakfast/pregym: 1 polish sausage, 1 slice of wheat bread, 1 tsp. mustard, 1 ketchup packet, one large orange, one cup of green tea, one 20 oz cup of water

gym:

dumbbell squats: 6 X 5 30 total w/ 85 pounds in each hand

dumbbell lunges: 10 X 5 50 total w/ 45 pound dumbbell lunges

dips: 10 X 3 30 total

side to side: 50 X 2 100 total w/ 45 pound dumbbells in each hand

postgym snack: 6 oz pork chop lean meat, one 20 oz cup of water

I was at the gym for 35 minutes. I rested 45 secs to one minute between sets but not routines. I took one water fountain break.

This entry is made before dinner

Sat. Jan 12, 2008

breakfast/pregym: 4 oz meatloaf, .4 cup northern beans, one cup of green tea, 4 tblsp. peanut butter, one 20 oz cup of water

gym:

deadlifts: 5 X 2 at 240 pounds
5 X 3 at 270 pounds
1 X 2 at 290 pounds
2 attempts at 290 pounds

I was at the gym 1 hour. I rested about 2 minutes between lower deadlift sets. I rested approximately 10 minutes between the higher deadlift sets. I did not rest between routines.I took one water fountain break.

postgym snack: 3 oz meatloaf, one ketchup packet, one 20 oz cup of water.

This entry is made before dinner.

 

[Being_the_Don]

Tues Jan. 15, 2008- Sat. Jan. 19, 2008

Tues. Jan. 15, 2008

breakfast/pregym: 3 oz baked pork steak, .2 cup of pork & beans, .5 oz peanuts, green tea, 1 ketchup packet, one 20 oz cup of water

gym:
one arm pullups (right arm): 3-5 X 3 11 total
one arm pullups (left arm): 2 X 3 6 total

standing barbell overhead press: 5-6 X 5 29 total at 85 pounds

flat bench dumbbell press: 6-10 46 total w/ 45 pounds in each hand**

** This is a 5 pound increase over last week.

side to side: 50 X 2 100 total

inclined situps w/ weights (maximum incline):** 20 X 1 20 total w/ 25 pound dumbbell
13 X 1 13 total w/ 25 pound dumbbell
15 X 1 15 total w/ 25 pound dumbbell

** I'm very happy with this. I was getting ready for my inclined situps but I was thinking, why do the regular set of 30? See what else I can do. So I got a 25 pound dumbbell and placed it on my chest. Then moved it about an inch from my chest. I wanted to do as many situps in one set as I had been doing ie 30. I felt it in my abs. I started running out of steam around 18 put I squeezed out two more reps. I was going to stop there but I decided to do another set and another. My abs are strong. That is a result of keeping my abs tight when doing pullups, pushups, all my presses, the squats, and deadlifts. I credit the deadlifts for most of it, though.

I was at the gym 55 minutes. I had two water fountain breaks. When I started out today, I went between the overhead press and pullups w/o rest. I did this for the first three sets. After that I just concentrated on my standing overhead press. My last set I wasn't able to complete the last rep. With the flat bench dummbell press, my first set was a little weak, that is because I didn't rest after finishing the dumbbell flies. I rested 45 sec to 1 minute between exercises after that. I did take 10 minutes between side to sides, that is because I was taking a break to admire the scenery.


postgym snack: 3 oz baked pork steak, one 20 oz cup of water.

This entry is made before dinner.

Thurs. Jan. 17, 2008

breakfast/pregym: .4 cup homemade chili w/ ground beef, green tea, one 20 oz cup of water, .5 oz peanuts

gym:
one arm pullups (right arm): 3 X 1 3 total
one arm pullups (left arm): 2 X 1 2 total
wide grip pullups on a new machine: 2 X 1 2 total

I'm getting a little bored with pullups. I'll switch them out for a little while.

dumbbell squats: 6 X 5 30 total w/ 90 pounds in each hand*
* That's 5 pounds more than my recent workouts on this exercise.

farmer's walk: I didn't count total sets this time. I was taking a different route.
estimate ~ 10 feet up and 10 feet back is one rep: 2-3 X 3 w/ 90 pound dumbbells in each hand

dumbbell lunges: 10 X 5 50 total w/ 45 pounds in each hand

side to side: 50 X 2 w/ 45 pounds in each hand

inclined situps (maximum incline): 25 X 1 25 total w/ 25 pound dumbbell 1 in above chest
20 X 1 20 total w/ " " " "
15 X 1 15 total w/ " " "

The situps were great. I did more reps per set than I had last time. It is good using the dumbbell, I can definitely feel it in my abs. I am keeping my abs tight when doing all of my exerises.

dips: 10 X 3 30 total

I rested 1 min between squate and farmer's walk sets but not routines. I rested 10-35 sec between dips, 45 secs between lunges and side to side.

postgym snack: .4 cup of homemade chili w/ ground beef, one 20 oz cup of water.

This entry is made before dinner.

Sat. Jan 19, 2008

breakfast/pregym: 3 oz pork steak, .2 cup pork & beans, 1 ketchup packet, green tea, one 20 oz cup of water

gym:
deadlifts: 5 X 2 10 total at 260 pounds
5 X 3 15 total at 280 pounds
5 X 1 5 total at 290 pounds *

* I broke my plateau.

I was at the gym 55 minutes. I was also helping a friend so my workout time was 40 minutes. I rested 2 minutes between lower weight sets. I then rested ~ 3 minutes between higher weighted sets. That is up to the 290 pound deadlifts. I did not need as much time to recover between them as I had last week and I did a total of 5 this time. Last week I did two at 290 pounds and took ~ 10 minutes to recover between the two lifts. Today, I took ~35 sec-40 sec to recover. Much better. Much much better. I'm stronger than last week.

post gym snack: 4 oz pork steak, .2 cup pork & beans, 1 ketchup packet, .5 cup peanutes, 2 tblsp peanute butter, one 20 oz cup of water.

Doing good. I'm seeing more and more definition especially in my abdominals.

This entry is made before dinner.

 

[Being_the_Don]

Mon. Jan. 21, 2008-Sat. Jan. 26, 2008

Mon. Jan. 21, 2008

breakfast/pregym: 2 oz chicken breast (baked), .4 cup corn flakes, 10 oz milk, green tea

gym:

one arm pullups (right arm): 4 X 1 4 total
" " " (left arm): 2 X 1 2 total

standing overhead press: 6 X 5 30 total at 85 pounds

standing barbell rows: 6 X 3 18 total at 85 pounds*

* did my first set after the overhead press, the last two sets followed my inclined situps

flat bench dumbbell press: 6-10 X 5 46 total w/ 50 pounds in each hand

This next exercise I call flat bench dumbbell fly. I don't know if this is the exact exercise, though. I lie flat on a bench with my arms outstretched forming a "T". I then raise my arms over my head bringing the weights together then lowering my arms to starting position.

2 X 1 2 total at 40 pounds

7-10 49 total at 30 pounds*

side to side: 50 X 2 100 total w/ 45 pound dumbbells in each hand

inclined weighted situps (maximum incline): 25 X 1 25 total w/ 25 pound ~ 1 in above chest
20 X 1 20 total " " "
13 X 1 13 total " " "
2 X 1 2 total " " "

I was at the gym about 72 minutes. I rested about 45 sec. to one minute between sets. I had one water fountain break. As for the standing rows, I haven't done them since last spring when I suffered an injury to my right trapezius. It was good to get back into them again and at a higher weight.

postgym snack: 5 oz baked chicken breast, .4 cup corn flakes, 8 oz milk, 20 oz water

This entry is made before dinner.

Wed. Jan. 23, 2008

breakfast: two peanut butter & jam sandwiches (wheat bread), green tea, one 20 oz cup of water

lunch/pregym: 5 oz meatloaf, .2 cup of northern beans, .2 oz peanuts, one 20 oz cup of water

gym:

one arm pullups (right arm) 2 X 1 2 total
" " " (left arm) 2 X 1 2 total

dumbbell squats: 6 X 5 30 total w/ 90 pounds in each hand

farmer's walk: 10 feet forward, 10 feet back is one rep
2-4 X 5 w/ 90 pounds in each hand

dumbbell lunges: 10 X 5 50 total w/ 45 pound dumbbells in each hand

side to side: 50 X 2 50 total w/ 45 pound dumbbells in each hand

weighted inclined situps (maximum incline): 25 X 1 25 total w/ 25 pound dumbbell above chest

22 X 1 22 total " " "

20 X 1 20 total " " "

dips: 10 X 3 30 total

I was at the gym 60 minutes. I rested ~45 sec to 1 min between sets but not routines. I had two water fountain breaks. I haven't been keeping an exact count on my farmer's walk numbers so what I wrote was an estimate. The thing with them is I am doing much better than I had a while ago. My left forearm is not feeling so much strain as in the past.

postgym snack: 5 oz meatloaf, .2 cup northern beans, one 20 oz cup of water, .3 oz of peanuts

This entry is made before dinner.

Sat. Jan. 26, 2008

breakfast/pregym: 2 oz polish sausage, .2 cup oatmeal, 10 oz milk, green tea

gym:

deadlifts: 5 X 2 10 total at 270 pounds
5 X 3 15 total at 280 pounds
2 X 2 2 total at 290 pounds
2 X 2 2 total at 290 pounds

I had four attempts at 290 pounds. I had planed to get up to at least 5 total lifts, then six but I ran out of steam. What's great is that I did two reps back to back, rested 3 minutes then did it again. That is actually much better even than last week.

pullups (shoulder width) palms facing each other: 13 X 1 13 total

I was at the gym 1 h 20 min. I was helping a friend who is taking up moderate weights so that also factored in on the time spent at the gym today. I rested 2-5 minutes between sets but not routines. I had two water fountain breaks. I did the pullups just for fun.

postgym snack: 2 oz polish sausage, .2 cup oatmeal, 8 oz milk, .2 oz peanuts, one 20 oz cup of water.

This entry is made before dinner.

 

[stronglifts]

Your message box is full, I'll do it here.

I like the consistency of the workouts, but there's doesn't seem to be a system behind what you do gym wise. You want to be lean muscular from what I understand, muscular is a question of strength. lean is a question of diet. You don't want to get bigger, don't increase your calorie intake (18x body-weight is good). Make sure you get 1g/lbs protein (cheap sources: tuna, mackerel, buy ground round in bulk, etc), eat clean food 90% of the time.

Training wise, you need to Squat more. Dumbbell squats are not the same. Get into barbell squats. If you don't know where to start, check out StrongLifts 5x5 (and download the eBook). Will help you out.

Can't promess you I post here more, you know how to reach me if necessary.

 

[Being_the_Don]

Tues. Jan. 29, 2008-Sat. Feb. 2, 2008

Tues. Jan. 29, 2008

breakfast/pregym: .3 cup oatmeal, 10 oz milk, 5 ham slices, .5 cup peanuts, one 20 oz cup of water, one cup of green tea

gym:

flat bench dumbbell press: 10 X 5 50 total w/ 50 pounds in each hand

standing barbell bicep curl: 4 X 9 36 total at 85 pounds

This exercise is more difficult to describe. I have dumbbells at my side. I then raise my right arm up in front of me until the weight is even with my eye. I then lower the weight to my side and then repeat the process with my left arm. I do this alternatively for a total of 10 reps which I call a set.

10 X 5 50 total w/ 30 pounds in each hand

standing barbell overhead press: 3-6 X 5 23 total*

*number was lower this time because I did this exercise later in my workout

side to side: 50 X 2 100 total w/ 65 pound dumbbells in each hand*

*This is a 20 pound increase since last week. I just felt like using much heavier weights and I am able to do it without difficulty.

inclined situps (maximum incline): 25 X 1 25 total w/ 25 pound above chest
21 X 1 21 total w/ 25 pound above chest
21 X 1 21 total w/ 25 pound dumbbell above chest

pullups (shoulder width, palms facing each other): 11 X 1 11 total*

This was just for fun. I did them at the end of my workout.

I was at the gym 1h 15 min. I rested ~45 sec-1 min between sets but not routines. I took two water fountain breaks.

postgym snack: 4 ham slices, .3 cup oatmeal, 10 oz milk, 20 oz water

This entry is made before dinner.

Thurs. Jan. 31, 2008

breakfast: 2 slices ham, .3 cup oatmeal, 8 oz milk, green tea, .5 oz peanuts

lunch/pregym: 2 oz chicken breast, .4 cup oatmeal, 8 oz milk, one 20 oz cup of water, .2 oz peanuts, one fish oil suppl.

gym:

step up: In this exercise I take one 90 pound dumbbell in each hand and then step up on a platform that is ~8 inches high then back down again. One up and down is a rep.
2-6 X 6

farmer's walk: 20 feet up and 20 feet back is one rep
1-4 X 6 w/ 90 pounds in each hand

lunges: 10 X 5 50 total w/ 45 pounds in each hand

side to side: I was feeling strain in my left hand so it took about 10 sets to complete 100 sie to side w/ 65 pound dumbbells in each hand.

inclined situps (maximum inclines): 30 X 1 30 total w/ 25 pounds above chest
25 X 1 25 total w/ 25 pounds above chest
15 X 1 15 total w/ 25 pounds above chest
I did 70 inclined situps this time. My numbers keep going up.

dips: 10 X 3 30 total

I was at the gym 1 h 20 min. I had two water fountain breaks. I rested ~45 sec to 2 min between sets but not routines. The step up is a new exercise for me. I like it.

postgym snack: 4 oz chicken breast, one 20 oz cup of water

This entry is made before dinner.

Sat. Feb. 2, 2008

breakfast/pregym: 2 oz ground beef, . 1 cup of romaine salad, 2 tblsp. light salad dressing, .5 oz peanuts, green tea, one 20 oz cup of water

gym:
pullups (shoulder width palms facing each other) 4 X 1 4 total

deadlifts: 5 X 3 15 total at 280 pounds
2 X 1 2 total at 290 pounds
1 X 1 1 total at 290 pounds
1 X 1 1 total at 290 pounds
1 X 1 1 total at 290 pounds
1 X 1 1 total at 290 pounds*

* That's a total of 6 deadlifts at 290 pounds

I was at the gym ~45 minutes. I rested 2 minutes between the lower weight deadlifts. When I did the first two reps at 290 pounds I did not rest. I then rested ~ 3-5 minutes between subsequent sets. I'm taking less time to recover and increased by one rep. I had two water fountain breaks. I did the pullups because someone was using the platform when I got in so I had to wait until they finished before doing my deradlifts. So the pullups were just to pass the time but I'm becoming bored with pullups now so I stopped after 4 reps.

postgym snack: 3 slices of sliced ham, . 5 oz peanuts, one 20 oz cup of water.

This entry is made before dinner.

 

[Damocles]

This exercise is more difficult to describe. I have dumbbells at my side. I then raise my right arm up in front of me until the weight is even with my eye. I then lower the weight to my side and then repeat the process with my left arm. I do this alternatively for a total of 10 reps which I call a set.

That sounds like a front raise...
Does it look like this? http://exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

 

[Being_the_Don]

That sounds like a front raise...
Does it look like this? http://exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Yeah, that's it. Thanks.

 

[Being_the_Don]

Mon. Feb. 4, 2008-Sat. Feb. 9, 2008

Mon. Feb. 4, 2008

breakfast: 4 ham slices, .2 cup oat meal, 10 oz milk, .5 oz peanuts, one 20 oz cup of water


lunch/pregym: 3 slices ham, 1 thin crust pepperoni pizza slice, one 20 oz cup of water

gym:

flat bench dumbbell press: 10 X 5 50 total w/ 50 pounds in each hand

The next exercise I stand with a 30 pound dumbbell in each hand. I bring the right arm up in front of me to eye level then lower my arm to my side. I repeat using my left arm. 10 reps is a set.

10 X 5 50 total w/ 30 pound dumbbells in each hand

barbell rows: 6 X 5 30 total at 85 pounds
8 X 1 8 total at 85 pounds

Lower Abdominal exercise. I stood on the dip machine but instead of dips I raised my legs as high as I could then lowered them again. 10 reps was a set.

10 X 10 100 total

I then performed the same exercise using the pullup bar. 10 reps is a set.

10 X 1 10 total

I was at the gym ~58 minutes. I rested 45 sec-1 minute between sets. I had two water fountain breaks. I could feel the work in my abs. I also felt it in my upper thighs. It's a good workout. It's actually a variation on an exercise from a video ("exercises from the hood"?)that Drum&Bass posted in the H&F forum.

postgym snack: 4 ham slices, .5 oz peanuts

Wed. Feb. 6, 2008

breakfast: .1 cup spinach, some carrot slices, 4 ham slices, green tea, . 5 oz peanuts, one 20 oz cup of water

lunch/pregym: 3 ham slices, .5 oz peanuts, one 20 oz cup of water

gym:

step ups: one step up and down is a rep
3-6 X 6 w/ 90 pound dumbbells in each hand

farmer's walk: 1-4 X 4 w/ 90 pound dumbbells in each hand

lunges: 10 X 5 50 total w/ 45 pounds in each hand

side to side: 50 X 2 100 total w/ 45 pounds in each hand

dips: 10 X 3 30 total

lower ab exercise: hanging from the pullup bar then raising my legs as high as I can and down again. That is one set.

10 X 10 100 total

I was at the gym 1 h 5 minutes. I had two water fountain breaks.

post gym snack: 2.5 ham slices, 5 pineapple chunks, 2 tblsp. peanut butter, .5 oz peanuts, one 20 oz cup of water

This entry is made before dinner

Sat. Feb. 9, 2008

breakfast/pregym: .3 cup oatmeal, 8 oz milk, 3 oz ground beef w/ ketchup, .5 oz peanuts, green tea, one 20 oz cup of water

gym:

deadlifts: 5 X 3 15 total at 280 pounds
2 X 1 2 total at 290 pounds
2 X 1 2 total at 290 pounds
2 X 1 2 total at 290 pounds
2 X 1 2 total at 290 pounds*

* This is an extra set

lower ab exercise hanging from pullup bar: 10 X 1 10 total

I was at the gym ~1 h 15 min. I rested 2 minutes for lower weight deadlifts, then ~ 3-4 minutes for the first three sets of heavier weight deadlifts. I decided to do two more deadlifts but rested about 10-15 minutes before doing them. I was at the gym helping a friend which accounts for the extra time I was there. I had two water fountain breaks. I'm glad for the progress I'm making on my deadlifts, it's taking me less time to recover between reps. It's becoming much easier to lift at 290 pounds. And although I didn't mention it I don't do warm up sets on any exercise so that 280 IS my start weight for the day.

postgym snack: . 4 cup oatmeal, 10 oz milk, 3 ham slices, .5 oz peanuts, one 20 oz cup of water

This entry is made before dinner.

 

[Damocles]

I don't really have enough time to go through all of this at the moment, but I do have one question for you...

Is that all you're eating? Oatmeal, ham, peanuts, milk, and a tenth of a cup of spinach, with a little ground beef thrown in once in a while?