My fitness journal

Being_the_Don · May 1, 2009

My Fitness Journal Tues. April 28, 2009 - May 1, 2009

This turned out to be a short week. I was too tired (physically) to get to the gym last night which cut one day, and I'll be meeting up with some friends for a pre-planned event this Sunday which means I won't be able to get to the gym. But I did get in two days and they were put to good use.

Tues. April 28, 2009

breakfast: 1.75 oz polish sausage, green tea

snack: 1.75 oz polish sausage

snack: 8 pizza rolls

snack: 4 pizza rolls

snack: 1.75 oz polish sausage, 20 oz polish sausage

dinner/ pre-gym: 1 cup spaghetti, 5 oz ground beef, one 20 oz cup of water

gym: I focused on HIIT and strength training w/ an emphasis on chest, biceps and back.

bike: 30 secs

15 secs rest

decline barbell bench press: 10 x 135 pounds

20 secs rest

bike: 35 secs rest

15 secs rest

dbbp: 10 x 205 pounds

15 secs rest

bike: 35 secs

15 secs rest

dbbp: 7 x 220 pounds

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

dbbp: 4 x 230 pounds

20 secs rest

bike: 20 secs

40 secs rest

dbbp: 4 x 235 pounds

20 secs rest

bike: 35 secs

20 secs rest

pull ups (shoulder width): 10 x bw

40 secs rest, water fountain break

bike: 35 secs

30 secs rest

pull ups (shoulder width): 8 x bw

20 secs rest

bike: 35 secs

I went to the gym with a couple of friends late this evening and was there about 35 minutes. The workout was good, I got a lot accomplished. Even though 235 pounds is well below my dbbp 1 rep max, I optimized the exercise by doing more reps than I would have done prior to the combined HIIT/strength training regimen.

postgym snack: 1.75 oz polish sausage

Fri. May 1, 2009

breakfast: 2 oz pork cured ham, 1 tblsp mayonnaise, 3 oz polish sausage, 1 ketchup packet, 1 mustard packet, one 20 oz cup of water, green tea

snack: 1.75 oz polish sausage, 2 tblsp peanut butter, 1 ketchup packet, one mustard packet, one 20 oz cup of water

snack: 0.4 oz pork cured ham

dinner/pregym: 2.5 oz pork cured ham, 3 oz sliced deli ham, 7 oz cole slaw, 3 tblsp mayonnaise, 4 tblsp peanut butter, one 20 oz cup of water

gym: I focused on HIIT and strength training with an emphasis on deadlifting

bike: 35 secs

rest 30 secs

deadlift (dL): 10 x 135 pounds

20 secs rest

bike: 35 secs

40 secs rest

dL: 10 x 325 pounds

10 secs rest

bike: 35 secs

1 MR, water fountain break

dL: 10 x 325 pounds

20 secs rest

bike: 30 secs

1 MR

dL: 10 x 325 pounds

30 secs rest

bike: 30 secs

1 MR, water fountain break

dL: 5 x 325 pounds

I went to the gym with a friend early tonight and was there about 40 minutes. I started out fast moving between bike and dLs but after a while I took longer between sets. I was sweating buckets and took two long water fountain breaks. Still, it was good, I completed a total of 35 dLs at 325 pounds. I probably should have gotten in a couple more reps but the gym was closing so I called it a day. It was good for me to get there. I didn't have quite as much sleep as I would have liked, things were a bit cruddy the last couple of days wrt other stuff so I made it a point of getting to the gym tonight. I wasn't going to let cruddy stuff keep from doing something that I needed to do and which is important and good for me. So I'm happy.

And it was a good workout.

postgym snack: 2.5 oz pork cured ham, 1 tblsp mayonnaise, one 20 oz cup of water. I kept my carbs under 60 g today. :cheer:

Being_the_Don · May 10, 2009

My Fitness Journal Mon. May 4, 2009 - Sun. May 10, 2009 Part I

Mon. May 4, 2009

breakfast/pregym: 1.75 oz polish sausage, 2.5 oz baked chicken breast, .3 cup diced peaches in light syrup, two 20 oz cups of water, green tea

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

bike: 35 secs

30 sec rest

fbbp: 10 x 135 pounds

20 sec rest

bike: 35 secs

20 sec rest

fbbp: 7 x 205 pounds

15 sec rest

bike: 35 secs

25 secs rest

fbbp: 4 x 225 pounds

35 secs rest, water fountain break

bike: 35 secs

25 secs rest

fbbp: 4 x 225 pounds

20 sec rest

bike: 35 secs

20 sec rest

pull ups (shoulder width): 11 x bw

20 secs rest

bike: 35 secs

30 sec rest

pull ups (shoulder width): 9 x bw

45 secs rest, water fountain break

bike: 35 secs

20 sec rest

pull ups (shoulder width): 7 x bw

I went to the gym first thing this morning and worked out for about 25 minutes. The workout was good for me, getting there so early and pumping up my metabolism will help me shed fat even better than if I were exercising later in the day.

postgym snack: 3 oz baked chicken breast, .35 cup diced peaches in light syrup

This entry is made before dinner.

snack: 3 oz polish sausage, one 20 oz cup of water

snack/pregym: 5 oz baked chicken breast

Mon. May 4, 2009 EVENING workout

I focused solely on strength training during this second workout

deadlifts: 10 x 135 pounds

2 MR

dL: 1 x 325 pounds

2 MR

dL: 3 x 325 pounds

2 MR

dL: 3 x 325 pounds

1 MR, water fountain break

dL: 5 x 325 pounds

45 secs rest

dL: 3 x 325 pounds

1 MR

dL: 2 x 325 pounds

45 secs rest

dL: 2 x 325 pounds

2 MR, water fountain break

dL: 2 x 325 pounds

4 MR

dL: 2 x 325 pounds

I went to the gym early this evening to get in some deadlifting. I'm going to deadlift twice per week now, and as time allows go to the gym twice per day, the morning workouts will combine HIIT and strength training, the evening workout will be devoted solely to a strength training regimen. As for this evening, it was harder to do those dLs than it had been previously, this I attribute to my earlier intense workout and the fact that I have not had many carbs today. (And THAT is intentional.) I was sweating buckets and had two water fountain breaks during my workouts followed by a long drink of water as soon as I finished the workout. I completed a total of 27 dLs at 325 pounds. I kept the weight at 325 pounds instead of increasing it because I'm refining this routine. I want to push myself but not over exert myself to the point of danger. I will increase the weight when I deadlift later this week. This was a good day, because I worked out very intensely not once but twice. I feel good!

postgym snack: two 5 oz ground beef patties, one ketchup packet, one 20 oz cup of water, green tea total carb count for today: 29.1 grams.

Tues. May 5, 2009 MORNING workout

breakfast/pregym: 3 oz polish sausage, .4 of small banana, one 20 oz cup of water, green tea

gym: I focused on HIIT and strength training, the plan was to do OHP and dumbbell front arm raises but I did flat bench barbell presses and chin ups instead

bike: 35 secs

25 secs rest

fbbp: 15 x 135 pounds

20 secs rest

bike: 35 secs

3 MR waiting for spotter

fbbp: 2 x 265 pounds *

*This is a new personal record!!

2 MR helping to spot on fbbp

bike: 35 secs

45 secs rest, water fountain break

chin ups (wide grip): 10 x bw

25 secs rest

bike: 35 secs

20 sces rest

chin ups " ": 7 x bw

35 secs rest

bike: 35 secs

20 sec rest

chin ups "": 5 x bw

20 secs rest

bike: 35 secs

25 secs rest

fbbp: attempt at 265 pounds no good

There was another guy who offered to spot, he lifted the bar off the rack which is something the other spotter never does, so it threw my conc. off a bit, PLUS I probably hadn't quite recovered from the previous set. I couldn't lift it off my chest w/o help. No prob, though.

20 secs rest

chin ups " ": 6 x bw

20 secs rest

bike: 35 secs

This morning I went to the gym and had a good workout. The gym staffer who had helped me get my benches up to well above 200 pounds in the past few months is going to be moving soon. So when I saw him at the gym I decided to go above 260 pounds on the fbbp. I had achieved 260 pounds about 4 months ago, I think. It was good to lift 2 x 265. I'm happy with what I accomplished.

postgym snack: 3 oz polish sausage, .2 of small banana

This entry is made before dinner.

I won't be going to the gym this evening, I haven't had enough food. I had smoked sausage for snacks throughout the day and for dinner I had .5 cup pork & beans and 9 oz smoked sausage. There wasn't any other food available so I had to eat three of the smoked sausages as part of a regular meal. Since the smoked sausages are intended to be snack/suppl. food and not used for regular meals eating them too frequently cuts into my food reserves. If I were to go to the gym this evening I'd need a post gym snack which would of course be the smoked sausages. As of now I've had a total of 2,097 cals for the day, they break down as 169.5 g fats; 55.7 g of carbs; and 89.4 g protein. Total calories burned from today's activities: 3,037.

Being_the_Don · May 10, 2009

My Fitness Journal Mon. May 4, 2009 - Sun. May 10, 2009 Part II

Wed. May 6, 2009

breakfast: 1.75 oz smoked sausage, one 20 oz cup of water, green tea

snack: 1.75 oz smoked sausage, 2 cups corn flakes (I will only eat cereal on a limited basis now and to cut the carvings I'll eat in this amount), 12 oz milk, two Cadbury Easter eggs (this is also to curb the need for sweets, eating them only once per week, will help me to not crave them; from late 2007 throughout much of last year -up to early autumn- I went without virtually any sweets and when I did begin eating them again it had a negative impact on my diet as if my body were trying to make up for what it had been missing so now I will eat the sweets on a regulated basis).

snack/pregym: 2.25 oz polish sausage, one 20 oz cup of water

gym: I focused on HIIT and strength training with an emphasis on chest, and biceps. Note: everytime I ride the stationary bike I'm pedaling at rapid speed, I've been doing that ever since doing the combined workout.

bike: 35 secs

20 secs rest

farmer's walk (20 feet forward and returning is one rep): 1 x 100 pound dumbbells in each hand*

* The calluses on my left palm were hurting something awful and I don't want them sore for deadlifts so I decided not to do farmer's walk today

20 secs rest

bike: 35 secs

20 secs rest

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

20 secs rest

bike: 35 secs

10 secs rest

dfar: 10 x 40 pounds in each hand

20 secs rest

bike: 35 secs

10 secs rest

dfar: 10 x 40 pounds in each hand

20 secs rest

bike: 35 secs

10 secs rest

dfar: 10 x 40 pounds in each hand

45 secs rest, water fountain break

bike: 35 secs

10 secs rest

dfar: 10 x 40 pounds

bike: 35 secs

40 secs rest

standing barbell bicep curl (sbbc): 6 x 90 pounds

20 secs rest

bike: 35 secs

20 sec rest

sbbc: 5 x 90 pounds

25 secs rest

bike: 35 secs

25 secs rest

sbbc: 6 x 90 pounds

20 secs rest

bike: 35 secs

20 secs rest

sbbc: 6 x 90 pounds

45 secs rest, water fountain break

bike: 35 secs

20 secs rest

sbbc: 6 x 90 pounds

I went to the gym during late afternoon and was there about 40 minutes. Although I was only able to get to the gym once today, I made good use of it.

snack/postgym: 3 oz polish sausage, one 20 oz cup of water

dinner: two 6 oz baked pork chops, one 5 oz baked pork chops I did not eat the fat on any of the pork chops, one 20 oz cup of water, green tea. The total cals for the day were 2,449 and they breakdown as follows: 135.5 g fats; 114.1 g carbs; 184.3 g protein. Total calories burned from today's activities: 3,149.

Thurs. May 7, 2009

breakfast: 1.75 oz polish sausage, green tea

snack: 1.75 oz polish sausage

snack: 1.75 oz polish sausage

snack: 1.75 oz polish sausage

snack/pregym: 1.75 oz polish sausage, 2 oz pork & beans, one 20 oz cup of water

gym: I focused on HIIT and strength training emphasizing biceps, upper back with some attention to chest and wrists

bike: 35 secs

20 secs rest

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

20 sec rest

bike: 35 secs rest

20 secs rest

pull ups (shoulder width): 12 x bw

30 secs rest

bike: 35 secs rest

30 secs rest

inclined barbell bench press (ibbp): 12 x 135 lb

20 secs rest

bike: 35 secs rest

45 secs rest, water fountain break

ibbp: 10 x 165 lb

20 secs rest

bike: 35 secs

10 secs rest

pull ups "": 12 x bw

20 secs rest

bike: 35 sec

15 secs rest

pull ups "": 8 x bw

35 secs rest, water fountain break

bike: 35 secs

15 secs rest

pull ups: 6 x bw

I went to the gym early this evening and spent about 35 minutes there. I made good use of my time, mixing up the strength training a little bit. I had some trouble with the ibbp, probably b/c I haven't been devoting much time to that exercise. lol! I'll need to check the log for the exact date but I benched 4 x 215 lb on that exercise.

I'll devote more time to the ibbp soon enough. Right now I'm enjoying pull ups (you have to remember that my terminology for pull ups and chin ups differs slightly from what most of you are used to, pull ups for me is palms facing me and chin ups are palms facing away) so I've been doing them almost every time I get to the gym. I would have done more wrist flexes but I couldn't stand the music blaring out of the radio-one of the speakers is located in that area of the gym where I was doing those exercises. Since I can't stand the music that station plays I spent the rest of my time on the other side of the weight room.

dinner/post gym: 10 oz ground beef, 2 ketchup packets, 2 oz canned peaches, one 20 oz cup of water, green tea. My total calories for today is 1,624 (for many of you guys, that's really low but remember I had been consuming cals within this range when I first began posting in H & F over two years ago so that although I do not make a habit of this, in ways I'm used amount of calories for the day) which consisted of 119.9 g fats, 23.6 g carbs, 107.2 g protein. Total calories burned from today's activities: 3,088.

Sun. May 10, 2009

breakfast: 2.5 oz ground beef patty, 1 tblsp peanut butter, green tea

snack: .4 medium banana, 2.5 oz ground beef patty, 2 tblsp peanut butter, one 20 oz cup of water

snack/pregym: .4 medium banana, 2.5 oz ground beef, one 20 oz cup of water

gym: I focused on HIIT and deadlifts.

deadlifts: 10 x 135 lb

30 secs rest

bike: 35 secs

1 MR (includes puting weights on the bar)

dL: 4 x 350 lb

30 secs rest

bike: 35 secs

35 secs rest

dL: 4 x 350 lb

45 secs rest, water fountain break

bike: 35 secs

30 secs rest

dL: 4 x 350 lb

35 secs rest

bike: 35 secs

40 secs rest

dL: 3 x 350 lb

45 secs rest, water fountain break

bike: 35 secs

20 secs rest

dL: 1 x 350 lb, 2 attempts x 350 lb

25 secs rest

bike: 35 secs rest

20 secs rest

dL: 1.5 x 350 lb

40 secs rest, water fountain break

bike: 35 secs

35 secs rest

dL: 1 x 350 lb

30 secs rest

bike: 35 secs

30 secs rest

dL; 2 x 350 lb

20 secs rest

bike: 35 secs

40 secs rest

dL attempt x 2 at 350 lb

30 secs rest

bike: 35 secs

1 MR

dL: 1.25 x 350 lb

I went to the gym early this afternoon and spent about 1 h 5 min there. I had a good workout, I completed 21.75 DL in total at 350 lb. :cheer: Not bad considering that I had not eaten a lot of food before going to exercise. I also burned off a good amount of fat.

postgym snack: 2.5 oz ground beef patty

snack: 5 slices ham, deli meat

dinner: 9 oz boneless beef pot roast, 2 oz snap green beans, 1 ketchup packet, 2 oz gelatin, one 20 oz cup of water, green tea. Total calories consumed for the day: 1,887. They break down as follows: 110.6 g fats, 44.1 g carbs, 176.4 g protein. Total calories burned from today's activities: 3,201.

Being_the_Don · May 17, 2009

My Fitness Journal Tues. May 12, 2009 - Sun. May 17, 2009

Tues. May 12, 2009

breakfast: 3 slices deli ham, green tea

snack: 5 slices deli ham

lunch: 15 slices deli ham, 1 large banana

snack: 5 slices deli ham

snack/pregym: 3 slices deli ham, one 20 oz cup of water

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

ibbp: 10 x 135 lb

1 MR including setting the treadmill

treadmill: 60 secs at 4.5 MPH

20 secs rest

pull ups (shoulder width): 13 x bw

30 secs rest

bike: 35 secs

30 sec rest

ibbp: 10 x 165 lb

20 secs rest

bike: 35 secs

20 secs rest

pull ups "": 10 x bw

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

ibbp: 7 x 170 lb

20 secs rest

bike: 35 secs

25 secs rest

pull ups "": 10 x bw

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

ibbp: 8 x 170 lb

35 secs rest

bike: 35 secs

20 secs rest

pull ups "": 10 x bw

35 secs rest

bike: 50 secs

20 sec rest

ibbp: 6 x 170 lb

30 sec rest

bike: 50 secs

45 sec rest, water fountain break

pull ups "": 8 x bw

I went to the gym late this afternoon and was there about 50 minutes and I had three water fountain breaks. The workout was pretty good, at first I was unable to use any of the stationary bikes b/c all of them were being used by other folks so I was stuck with the treadmill. BORING! My pull ups were good, I got in 13 reps right off. The ibbp's were allright, I'll get back up to 215 lb again. I increased the length of time on the bike, too. It was a good day to hit the gym.

dinner/postgym: 6 slices deli ham, 4 large eggs, 3 tblsp mayonnaise, green tea, one 20 oz cup of water. Total calories consumed was 2,060 and were as follows: 126.6 g fat, 55.0 g carbs (the banana), 171.1 g protein. Total calories expended during today's activities: 3,168.

Thurs. May 14, 2009

breakfast: 3 slices deli ham, green tea

snack: 8 oz baked chicken thigh

snack: 2 oz baked chicken thigh, 8 oz baked chicken breast

snack: 2 oz baked chicken breast

snack/pregym: 8 oz baked chicken breast, one 20 oz cup of water

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

bike: 35 secs

25 secs rest

pull ups shoulder width: 13 x bw

25 secs rest

bike: 35 secs

50 secs rest (had to wait for someone to get off the weight bench)

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

20 secs rest

bike: 35 secs

30 secs rest

dbbp: 8 x 205 lb

40 secs rest, water fountain break

dbbp: 10 x 215

15 secs rest

bike: 35 secs

15 secs rest

pull ups " ": 13 x bw

25 secs rest

bike: 35 secs

20 secs rest

dbbp: 6 x 220 lb

30 secs rest

bike: 30 secs

15 secs rest

pull ups "": 10 x bw

20 secs rest

bike: 35 secs

35 secs rest

dbbp: 5 x 225 lb

25 secs rest

bike: 35 secs

water fountain break, home

I went to the gym early this evening and spent about 40 minutes there. I had a fairly decent workout and I talked intermittently with a woman who workouts there from time to time. She and I were passing by each other and she made eye contact kind of expectantly, so a little while later I talked to her for a few minutes and then again a few minutes after that. We had talked many months ago, late last fall or during the winter (I don't remember exactly), she's only a low 7 but her body is good. I don't have an attraction to her but I enjoyed talking to her anyway, just because she was there. Anyway, my workout was good, I had eaten a lot of carbs on Wednesday because it was one of my allowed days but I had way too much so I needed to burn it off. I did so today.

postgym snack: 7 oz baked chicken breast, one 20 oz cup of water

dinner: 5 oz baked pork chop, 4 oz baked pork chop, 2 ketchup packets, 2 oz canned sweet peas, 20 oz gelatin, one 20 oz cup of water, green tea. Total calories consumed was 2,307. It breaks down as follows: 109.4 g fats, 21.0 g fats, 291.3 g protein. Total calories expended during today's activities: 3,125.

Fri. May 16, 2009

breakfast: 3 slices deli ham, green tea

snack: 8 oz baked chicken thigh

snack: 10 oz baked chicken thigh

snack/pregym: 1 tblsp peanut butter, 1 oz energy drink

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

bike: 35 secs

15 secs rest

fbbp: 15 x 135 lb

20 secs rest

bike: 35 secs

20 secs rest

fbbp: 7 x 205 lb

20 secs rest

bike: 35 secs

10 secs rest

pull ups (neutral grip): 10 x bw

30 secs rest

bike: 35 secs

30 secs rest, water fountain break

pull ups (n.g.): 7 x bw

20 secs rest

bike: 35 secs

20 secs rest

fbbp: 3 x 215 lb

downstairs, upstairs talking to gym front desk 50 sec total

bike: 35 secs

35 secs rest, water fountain break

fbbp: 3 x 225 lb

20 secs rest

bike: 35 secs

15 secs rest

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

20 secs rest

bike: 35 secs

40 secs rest

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

20 secs rest

bike: 35 secs

35 secs rest, water fountain break

pull ups (n.g.): 7 x bw

bike: 35 secs

20 secs rest

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

I went to the gym late this afternoon and spent about 40 minutes there. I haven't done neutral grip pull ups in a while, they were a little more difficult than regular pull ups (of course that's because I DON'T do them as much lol). The fbbp were okay but nothing spectacular. Actually I think it was the very low carbs I had in my system which contributed to today's results, I had about 8 g for the whole day when I went to the gym. I didn't quite plan it to be that way but still, I had a decent workout considering all of that.

postgym snack: 3 slices deli ham, 2 oz energy drink, one 20 oz cup of water

dinner: 10 oz baked chicken breast, 2 oz canned sweet peas, 1 ketchup packet, one 20 oz cup of water. Total calories consumed was 1,816. They breakdown as follows: 98.7 g fats, 25.1 g carbs, 196.2 g protein. Total calories expended during today's activities: 3,084.

Sun. May 17, 2009

breakfast: 3 oz baked chicken drumstick, 3 tblsp peanut butter, one 20 oz cup of water, green tea

snack: 10 oz baked chicken breast, 2.5 oz energy drink

snack/pregym: 3 oz baked chicken drumstick, 3 oz baked chicken thigh

gym: I focused on HIIT and strength training with an emphasis on deadlifting then secondarily on chest, triceps and biceps

deadlift (dL): 10 x 135 lb

5 MR (includes setting up weights)

bike: 35 secs

20 secs rest

dL: 4 x 375 lb

35 secs rest, water fountain break

bike: 35 secs

20 secs rest

dL: 3 x 375 lb

20 secs rest

bike: 35 secs

20 secs rest

dL: 2 x 375 lb

20 secs rest

bike: 35 secs

35 secs, water fountain break

dL attempt x 2 (.25 lift)

20 secs rest

bike: 35 secs

20 secs rest

dL attempt x 2

20 secs rest, water fountain break

bike: 35 secs

20 secs rest

dL attempt x 1 at 375 lb

20 secs rest

bike: 35 secs

35 secs rest

one-arm pull ups (r): 2 x bw (took effort)
(l): 2 x bw (" ")

15 secs rest

tricep dips: 20 x bw (some effort)

25 secs rest

bike: 35 secs

40 secs rest, water fountain break

chest dips: 15 x bw (a lot of effort)

20 secs rest

bike: 35 secs

20 secs rest

tricep dips: 10 x bw (a LOT of effort)

I went to the gym early this afternoon, spending about 50 minutes there. I didn't do very well on my dL's. I only completed just over 9 reps, that's too low. One thing is that my calluses are bothering me again. I had to use my gloves which is something I prefer not to do. I've had this problem in the past if you recall. The suggestions were to use chalk, I probably should buy some but what will it actually do for the calluses themselves. Then I started to feel it in my left glute, it didn't have the energy to help push me off the floor. So I reluctantly switched over to one arm pull ups and then dips. I haven't done any of those exercises in at LEAST two months. My pull ups disappointed me, and as I noted above the dips took some effort to complete. Hmmm. Perhaps it's got something to do with the very low amount of carbs I had going into today's exercises?

I had just 17.6 g of carbs when I hit the gym. Some of you guys mention getting in some fast carbs pre workout, I do have a banana in the fridge, I would have eaten it yesterday but I had too much candy and the frosted mini wheats so I decided not to eat it. And because my carbs were so high yesterday I did not want to do add to them today. I also have that creatine powder I purchased last summer but I also remember the debate H & F also had at that time wrg how much benefit creatine provides. So I had that small amount of Black Mamba Venom energy drink before I went to the gym. Wise or unwise decision? I don't know yet.

post gym snack: 3 oz baked chicken breast, 3 oz energy drink, one ketchup packet, one 20 oz cup of water

dinner: 3.5 oz baked chicken breast, one ketchup packet, green tea. Total amount of calories consumed for the day was 1,538. They breakdown as follows: 82.9 g fats, 32.0 g carbs, 161.9 g protein. Total calories expended during today's activities: 3,086.

Being_the_Don · May 22, 2009

My Fitness Journal Tues. May 19, 2009 - May 20, 2009

It was a very short week due to respiratory issues. I thought I could get to the gym on Friday but it didn't happen. I'm doing better now but to be on the safe side I decided to fore go anymore exercises this week.

Tues. May 19, 2009

breakfast: 6 oz baked chicken breast, 2 oz pork and beans, one 20 oz cup of water, green tea

pregym: 2 oz energy drink

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

bike: 35 secs

25 secs rest

dumbbell front arm raise/bow raise. This exercise begins as a regular dumbbell front arm raise but once I have my arms raise in front of my chest, I then assume a position similar to an archer taking aim with a bow. I then lower my arms, raise them for a second dumbbell front arm raise then turn my arms to the the other side in the bow position again. I perform this on both sides to the right and left.

dumbbell front arm raise/bow raise: 10 x 15 lb in each hand

15 secs rest

bike: 35 secs

15 secs rest

dfar/br: 10 x 15 lb ""

20 secs rest

bike: 35 secs

20 secs rest, water fountain break

dfar/br: 10 x 15 ""

15 secs rest

bike: 35 secs

15 secs rest

dfar/br: 10 x 15 lb ""

15 secs rest

bike: 35 secs

15 secs

dbfar/br: 10 x 15 lb " "

20 secs rest

bike: 35 secs

20 sec rest

dbfar/br: 10 x 15 lb " "

30 secs rest

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

25 secs rest

bike: 35 secs

15 secs rest

pull ups (shoulder witdth): 14 x bw

20 secs rest

bike: 35 secs

15 secs rest

pull ups (shoulder width): 10 x bw

20 secs rest

bike: 35 secs

15 secs rest

pull ups (shoulder width): 8 x bw

I went to the gym early this afternoon and spent about 35 minutes there. I decided to take it easy today because I got a mild congestion the night before. I don't know why I'm catching colds more lately but this time it's because folks in the gym, etc. are coughing so it must be a cold bug going around. All in all I did allright, I had been wanting to try out this new exercise (the bow raise) for a while now. I used lighter weight dumbbells because the movement of the weights from in front of me to my side is something I haven't done before with weights. As I become more familiar with the movement I will use heavier weights.

postgym snack: 6 oz baked chicken breast, 2 oz pork and beans, one 20 oz cup of water

dinner: 14 oz baked chicken breast, 2 oz pork and beans, 1 ketchup packet, one 20 oz cup of water, green tea, one fish oil suppl. (this because my fats are really low today). Total calories consumed today is 1,404. They break down as follows: 52.3 g fats, 40.6 g carbs, 185.8 g protein. Total calories consumed during today's activities: 3,109.

Wed. May 20, 2009

breakfast: 3 oz baked chicken drumstick, 17 oz cup of water, green tea

snack: 7 oz baked chicken thigh, 1 ketchup packet, one 20 oz cup of water

snack/pregym: 2 oz cooked spaghetti mixed w/ 1 oz ground beef, 2 oz raisin bran crunch, 5 oz milk, 2 oz soft serve ice cream (McDonald's), 1 oz cone

gym: The plan was to perform HIIT and strength training but I had to cut it short because I was feeling chest congestion and the fans in the gym were making me feel uncomfortably cold

bike: 35 secs

20 secs rest

side bends: 10 x 100 lb in each hand

20 secs rest

bike: 35 secs

10 secs rest

side bends: 10 x 100 lbs " "

20 secs rest

bike: 35 secs

35 secs rest

side bends: 10 x 100 lbs " "

I was at the gym all of 10 minutes.

I don't know why I've been more susceptible to colds of late. I KNOW that intense exercise increases the chances of illness due to proteins being diverted from immune system to repair the muscle tears caused by exercise but this is getting to be a pain in the keister. Big time. I'm not going to endure another setback. Sheesh! Spring and summer bring pollen, I'm not going to let it stop me. When I was a kid I had some breathing problems but I'm over that. Heck, there are lots of athletes with breathing problems but they overcome it. This will not stop me. It won't.

postgym snack: nothing. I wasn't working out intensely enough to require post gym food

dinner: 7 oz pork cured ham, 2 oz snap green beans, 3 oz mayonnaise, green tea. Calories consumed for the day was 1,807. They break down as follows: 100.7 g fats, 101.1 g carbs, 122.1 g protein. Total calories consumed during today's activities: 2,985.

Being_the_Don · May 23, 2009

Kerpal said:
So did you ever start squatting with a barbell?

Yes, I did. You'll have to check the journal for details on it.

Being_the_Don · May 23, 2009

Kerpal said:
It's too hard to read

As I mentioned months ago I don't like barbell squats, so I don't practice them often. I squatted about 155 lb on them then rotated them out. They feel uncomfortable placed on the back in that way. I do know how to position the bar, I just don't like the exercise is all. Hack squats are more enjoyable for me, some of you may disagree but I like them. Squats and hack squats including debate about them are found in earlier entries about 3 or 4 pages back.

Being_the_Don · May 30, 2009

My Fitness Journal Tues. May 26, 2009 - Thurs. May 28, 2009

Tues. May 26, 2009

breakfast: 3 oz chicken drumstick, green tea

snack: 6 oz baked chicken breast, 0.4 oz mixed nuts, part of one ketchup packet, one 20 oz cup of water

snack/pregym: 10 oz baked chicken breast, one medium apple, 0.4 oz mixed nuts, one 20 oz cup of water

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

bike: 35 secs

15 secs rest

pull ups (shoulder grip): 13 x bw

20 secs rest

bike: 35 secs

25 secs rest

ibbp: 10 x 135 lb

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

ibbp: 10 x 155 lb

20 secs rest

bike: 35 secs

10 secs rest

pull ups " ": 12 x bw

20 secs rest

bike: 35 secs

25 secs rest

ibbp: 10 x 165 lb

20 secs rest

bike: 35 secs

45 secs rest, water fountain break

ibbp: 10 x 175 lb

20 secs rest

bike: 35 secs

10 secs rest

pull ups " ": 12 x bw

25 secs rest

bike: 35 secs

50 secs rest, adding more weight plates to the bar

pull ups " ": 5 x bw *

* I was planning to do an ibbp set but needed a spot but no one was available so I did a pull up set w/o enthusiasm

20 secs rest

bike: 35 secs

35 secs rest, water fountain break

3 MR b/c waiting for a spotter

ibbp: 4 x 205 lb *

* I was going for 5 reps but failed when attempting to press up from it so I did a total of 4 reps. BTW, I always lift the bar from the rack unassisted on all of my presses

20 secs rest

bike: 35 secs

35 secs rest, water fountain break

pull ups: 10 x bw

20 secs rest

bike: 35 secs

snack/postgym: 3 oz chicken drumstick, 1 oz energy drink

dinner: 3 oz deli ham, 6 oz chicken breast, 3 tblsp mayonnaise, one 20 oz cup of water, green tea. I consumed 2,069 calories today. They breakdown as follows: 120.0 g fats, 31.5 g carbs, 207.4 g protein. Total calories expended during today's activities: 3,093.

Wed. May 27, 2009

breakfast: 3 oz deli sliced ham, 3 tblsp mayonnaise, 0.2 cup frosted shredded mini wheats, 6 oz milk, 1 oz Cadbury chocolate Easter egg, green tea

snack: 6 oz chicken breast, one 20 oz cup of water

snack/pregym: 3 oz chicken drumstick, 6 oz chicken thigh, .1 oz mixed nuts, 4 oz yogurt, one 20 oz cup of water

gym: I was feeling incredibly sleepy today so I just focused on HIIT and body weight strength training exercises w/ an emphasis on chest, biceps, triceps and back

bike: 35 secs

downstairs, upstairs 40 secs rest

fbbp: 10 x 135 lb

20 secs rest

bike: 35 secs

15 secs rest

tricep dips: 20 x bw

25 secs rest

bike: 35 secs

15 secs rest

chest dips: 13 x bw

20 secs rest

bike: 35 secs

10 secs rest

tricep dips: 10 x bw

20 secs rest

bike: 35 secs rest

15 secs rest

chest dips: 10 x bw

20 secs rest

bike: 35 secs

1 MR

pull ups (shoulder width): 10 x bw

20 secs rest

bike: 35 secs

20 secs rest

tricep dips: 18 x bw

20 secs rest

bike: 35 secs

25 secs rest, water fountain break

pull ups (" "): 10 x bw

20 secs rest

bike: 35 secs

25 secs rest

chest dips: 10 x bw

20 secs rest

bike: 35 secs

20 secs rest

pull ups (" "): 1 x bw

I went to the gym late this afternoon and spent about 40 minutes there. I was so sleepy today. I had set the flat bench up to press at 205 lb but I got a feeling that I'd have problems considering how sleepy I was feeling so I didn't push it. Instead I focused on dips today. I've been away from them for a while, they're a little more difficult to do. Of course, I'm not allowing myself a lot of rest either because I'm doing HIIT between sets which is something I was not doing until late March of this year.

post gym snack: 4 oz yogurt, 2 slices wheat bread, 1.5 tblsp grape jam

dinner: 5 oz boneless pork steak, 1 ketchup packet, 2 oz canned spinach, one 20 oz cup of water. Total calories consumed today was 2,324. They breakdown as follows: 118.0 g fats, 132.3 g carbs (my carb day), 177.7 g protein. Total calories expended during today's activities: 3,066.

Thurs. May 28, 2009

breakfast/pregym: 8 oz pork steak sauted in ketchup mixed w/ water, 2 oz spinach, one 20 oz cup of water, green tea

gym: I focused on HIIT and strength training emphasizing biceps, chest and back

pull ups (shoulder grip): 14 x bw

1 MR

bike: 35 secs rest

25 secs rest

inclined push ups (head at a higher angle than feet): 34 x bw

25 secs rest

bike: 35 secs

30 secs rest, water fountain break

inclined push ups: 35 x bw

20 secs rest

bike: 35 secs

25 secs rest

inclined push ups: 34 x bw

20 secs rest

bike: 35 secs

40 secs

barbell t-bar row: 15 x 135 lb

20 secs rest

bike: 35 secs

25 secs rest, water fountain break

barbell t-bar row: 15 x 180 lb

20 secs rest

bike: 35 secs

barbell t-bar row: 10 x 225 lb

30 secs rest

bike:35 secs

35 secs, water fountain break

barbell t-bar row: 3 x 260 lb

20 secs rest

bike: 35 secs

40 sec rest

pull ups: 12 x bw

I went to the gym with a couple of friends early this afternoon and was there about 1 h 15 part of which was spent helping with their exercises. I've been feeling sleepy the past couple of days, I had about 7.5 h sleep this morning but I awoke tired. Overtraining??? I hope not esp. since I took several days off last week. Today was okay but not one of my better days.

postgym snack: 11 oz chicken breast, 1 ketchup packet, 0.1 oz mixed nuts, one 20 oz cup of water

dinner: 2.5 cup homemade chili w/ 3 oz ground beef, 1 oz canned tomatoes, one 20 oz cup of water. Total calories consumed today was 1,766. They breakdown as follows: 76.4 g fats, 116.3 g carbs (it was the chili at the end of the day), 187.1 g protein. Total calories expended during today's activities: 3,034.

Being_the_Don · Jun 5, 2009

My Fitness Journal Mon. June 1, 2009 - Thurs. June 3, 2009

Mon. June 1, 2009

breakfast: 5 oz fried chicken breast, 2 oz mixed nuts, one 20 oz cup of water, green tea

snack/pregym: 3 oz fried chicken drumstick, 6 oz fried chicken breast, 4 slices apple, one 20 oz cup of water

gym: I focused on HIIT and strength training w/ an emphasis on chest, shoulders, biceps and back

pull ups (shoulder width): 14 x bw

1 MR

bike: 35 secs

40 secs rest

dumbbell barbell bench press: 15 x 135 lb

20 secs rest

bike: 35 secs

25 secs rest

dbbp: 8 x 205 lb

20 secs rest

bike: 35 secs

5 MR, water fountain break (waiting for a spotter)

dbbp: 3 x 270 lb **

**This is a new PERSONAL RECORD!! Yeah!! I was going for 4 reps but failed at the bottom of it so I completed 3 full reps. Heck yeah!! :cheer:

2 MR

bike: 35 secs

1 MR

dumbbell front arm raise/bow cross: 10 x 15 lb dumbbells in each hand

25 secs rest

bike: 35 secs

10 secs rest

dbfar/bc: 10 x 15 lb " "

50 secs rest

bike: 35 secs

20 secs rest

dbfar/bc: 10 x 15 lb " "

20 secs rest

bike: 35 secs

20 secs rest

dbfar/bc: 10 x 15 lb " "

20 secs rest

bike: 35 secs

20 secs rest

dbfar/bc: 10 x 15 lb " "

20 secs rest

bike: 35 secs

25 secs rest

dbfar/bc: 10 x 15 lb " "

20 secs rest

bike: 35 secs

25 secs rest, water fountain break

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

30 secs rest

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

2 MR, spotting someone else

bike: 35 secs

4 MR, spotting someone else

bike: 55 secs

3 MR, spotting someone else

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

I went to the gym with some friends early this afternoon and spent about 1 h 10 min there. I had a good workout, the dbbp 270 lb PERSONAL RECORD was very good. Actually I was thinking to go for 275 lb but talked myself out of it. This might have influenced why I only completed 3 full reps at 270 lb. It must have been at least 6 months ago that I benched 255 lb on this exercise. At the time the gym staffer who had helped me to increase my weights to above 200 lb had told me that I could go above 255 lb. (At that time I had accomplished 245 lb on the flat bench press and the fbbp is always easier than the dbbp.) But I didn't go for that until today. I did it. :cheer:

snack/postgym: 5 oz pot roast, 1 oz tomato, 1 medium apple, one 20 oz cup of water

dinner: three 3.5 oz pork chops, 1 oz ceasar salad, 2 tblsp thousand island dressing, one ketchup packet, one 20 oz cup of water, green tea. I consumed 2,469 calories today. They breakdown as follows: 148.9 g fat, 44.9 g carbs, 232.6 g protein. Total amount of calories expended during today's activities: 3,245.

Thurs. June 3, 2009

breakfast: 6 oz fried chicken thigh, 2 oz creamed carrots and peas, one ketchup packet, one 20 oz cup of water

snack/pregym: 1 medium apple, one 20 oz cup of water

gym: I focused on HIIT and strength training w/ an emphasis on back, biceps and shoulders

OHP only: 1 x 135 lb

40 secs rest

holding weight at chest: 1 x 175 lb
(I wanted to see if I could lift the weight overhead, didn't have the energy for it this time)

3 MR

barbell t-bar row: 15 x 180 lb

25 secs rest

bike: 35 secs

25 secs rest

barbell t-bar row: 10 x 225 lb

20 secs rest

bike: 35 secs

40 secs rest

barbell """: 5 x 270 lb

20 secs rest

bike: 35 secs

20 secs rest

barbell t-bar row attempt at 305 lb

20 sec rest

barbell t-bar row attempt at 295 lb

15 secs rest

pull ups (shoulder width): 11 x bw

20 secs rest

bike: 35 secs

20 secs rest

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

20 secs rest

bike: 35 secs

10 secs rest

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

I went to the gym with a couple of friends early this afternoon and spent about 40 min there. I was feeling tired today. I've been doing stuff most of this week and not able to get to sleep on time but still getting up early as usual. I wanted to see if I could perform the OHP at 175 lb similar to the way Quagmire demonstrated in his video. I was able to hold the weight at chest level but didn't have the energy to press it overhead. I haven't done lean and press in three or four months so I'm a little out of practice. Also, I've never had that much weight on my chest preparing for an OHP, so I still did good. I'll get there.

dinner/postgym: 3 oz fried chicken drumstick, 6 oz fried chicken breast, .5 cup pinto beans, .5 cup chili beans, 4 oz smoked sausage, one 20 oz cup of water. This was enough to push me beyond what I need for caloric intake so that's it. I consumed 2,480 calories. They breakdown as follows: 143.3 g fats, 82.1 g carbs (the beans did it), 211.0 g protein. Calories expended during today's activities: 3,073.

This has turned out to be a short week. Unplanned as it is, I have to make do with what I was able to accomplish.

I-tallionStallion · Jun 6, 2009

Nice PR Don! I can't wait till you hit 300 lbs. I just hope I reach it before you do.

Being_the_Don · Jun 13, 2009

My Fitness Journal Thurs. June 11, 2009 - Sat. June 13, 2009

Thurs. June 11, 2009

breakfast: 2 tblsp peanut butter, .5 oz cole slaw, one 20 oz cup of water, green tea

snack: 4 tblsp peanut butter, 8 oz BAKED chicken breast, 3 oz cole slaw, one 20 oz cup of water

snack/pregym: 3 oz fried chicken breast, 3 small strawberries, 2 large strawberries, one 20 oz cup of water

gym: I focused solely on strength training today w/ an emphasis on chest, back and delts

flat bench barbell press: 15 x 135 lb

20 secs rest

pull ups (shoulder width): 10 x bw

30 secs rest

fbbp: 5 x 205 lb

20 secs rest

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

20 secs rest

fbbp: 4 x 215

15 secs rest

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

20 secs rest

fbbp: 2 x 215 lb

15 secs rest

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

20 secs rest

fbbp: 3 x 215 lb

10 secs rest

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

40 secs rest

dumbbell side arm raise (dsar): 10 x 20 lb each hand

30 secs rest

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

15 secs rest

dasr: 10 x 20 lb " "

25 secs rest

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

15 secs rest

15 secs rest

dsar: 9 x 20 lb " "

I went to the gym late this afternoon, was there about 30 minutes. This is my first time getting to the gym this week b/c I'm recovering from a respiratory problem that hit me late last week. All in all the workout was mediocre but it was good to get to the gym.

postgym snack: 2.5 oz fried chicken breast

dinner: two 5oz ground beef patties, 2 tsp pickel relish, 2 ketchup packets, 2 mustard packets, three small strawberries, two large strawberries, one 20 oz cup of water, green tea. I consumed 2,086 calories today. They breakdown as follows: 129.6 g fats, 47.4 g carbs, 186.6 g protein. Calories expended during today's activities: 2,993.

Sat. June 13, 2009

breakfast: 2 large strawberries, 6 oz baked chicken thigh, 1 ketchup packet, green eta

snack/pregym: 3 oz baked chicken drumstick, 6 oz baked chicken thigh, 3 small strawberries, 8. medium apple, one 20 oz cup of water

gym: I didn't perform any HIIT today, I focused strength training w/ an emphasis on legs and abs.

leg press: 10 x 90 lb

1 MR

decline weighted sit ups (dwsu): 21 x 45 lb on my chest

30 secs rest

leg press: 10 x 180 lb

10 secs rest

dwsu: 13 x 45 lb on my chest

25 secs rest

leg press: 10 x 270 lb

10 secs rest

dwsu: 13 x 45 " "

25 secs rest

leg press: 10 x 360 lb

10 secs rest

dwsu: 13 x 45 lb " "

45 secs rest, water fountain break

leg press: 10 x 450 lb

15 secs rest

dwsu: 13 x bw

25 secs rest

leg press: 2 x 540 lb

1 MR

dwsu: 13 x 45 lb " "

45 secs rest, water fountain break

dwsu: 13 x 45 lb " "

20 secs rest

dwsu: 1 x 45 lb " "

1 MR, water fountain break

wrist flex: 4 x 45 lb (r)
4 x 45 lb (l)

20 secs rest

ab exercise (this exercise is performed by sitting on the edge of a flat bench, and while holding a 60 lb dumbbell in each hand extending my legs then pulling them into my chest and then extending them again): 13 x 60 lb each hand

20 secs rest

ab exercise: 10 x 60 lb " "

45 secs rest, water fountain break

ab exercise: 10 x 60 lb " "

20 secs rest

ab exercise: 10 x 60 lb " "

25 secs rest

one arm pull ups: 3 x bw (r)
1 x bw (l)
1 x bw (l)

45 secs rest

ab exercise: 10 x 60 lb " "

15 secs rest

ab exercise: 10 x 60 lb " "

This afternoon I went to the gym and spent about 40 minutes there. I didn't want to cause a respiratory flare up right now so I didn't perform any HIIT though I miss them. I'll start them again next week. This is the first time I actually performed leg presses, they were good. I felt a little stiff on my right hip when I got up to 450 lb

(I don't know why, but then I also felt it while doing the dwsu hmmm). When I got up to 540 lb the self doubt kicked in so I stopped for worry that I might be crushed under the weight. Yep. But I'll do better next week.

postgym snack: 3 tblsp peanut butter, .2 medium apple, one 20 oz cup of water

dinner: 4 slices ham deli meat, 3 oz pork & beans, .1 oz mixed nuts, 2 tblsp mayonnaise, one 20 oz cup of water, green tea. I consumed 2,885 calories today. They breakdown as follows: 178.7 g fats, 56.8 g carbs, 251.1 g protein. Total calories consumed during today's activities: 3,003.

Being_the_Don · Jun 20, 2009

My Fitness Journal Mon. June 15, 2009 - Wed. June 17, 2009

Due to a change in schedule I won't be able to get to the gym today, so I'll go ahead an post up what I did this week.

Mon. June 15, 2009

breakfast: 1 small strawberry, 3 oz fried chicken breast, one ketchup packet, 5 assorted nuts, one 20 oz cup of water, green tea

snack/pregym: 4 oz fried chicken breast, 1.2 oz mixed nuts

gym: I focused on HIIT and strength training w/ an emphasis on chest, biceps, shoulders and back

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

25 secs rest

bike: 40 secs

20 secs rest

ibbp: 10 x 155 lb

20 secs rest

bike: 30 secs

15 secs rest

ibbp: 7 x 165 lb

20 secs rest

bike: 30 secs

20 secs rest

ibbp: 7 x 175 lb

20 secs rest

bike: 30 secs

30 secs rest

ibbp: 2 x 205 lb

45 secs rest

bike: 30 secs

20 secs rest

chin ups (wide grip): 10 x bw

35 secs rest

bike: 30 secs

35 secs rest, water fountain break

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

20 secs rest

bike: 35 secs

20 secs rest

chin ups (w.g.): 4 x bw

20 secs rest

bike: 35 secs

20 secs rest

chin ups (w.g.): 4 x bw

20 secs rest

bike: 35 secs

10 MR, water fountain break

ibbp: 4 x 205 lb

This afternoon I went to the gym with a couple of friends and spent about 1 h 10 minutes there. I'm feeling better so I performed HIIT w/ my weight training. All in all I had a good workout.

postgym snack: 6 oz fried chicken breast, 5 oz orange juice, 1 medium banana

dinner: two 3 oz baked pork chops and one 4 oz baked pork chop, 1 oz canned carrots, 2 oz string beans, 1 ketchup packet, green tea, one 20 oz cup of water. I consumed 1, 850 calories today. They breakdown as follows: 93.7 g fats, 63.6 g carbs, 186.4 g protein. Total calories expended during today's activities: 3,069.

Tues. June 16, 2009

breakfast: 3 oz fried chicken drumstick, 5 oz fried chicken drumstick, one large strawberry, .5 oz mixed nuts, 1 oz canned carrots, 1 oz snap green beans, 17 oz water, green tea

snack/pregym: 5 oz orange juice

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

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

10 secs rest

bike: 30 secs

30 secs rest

dbbp: 10 x 205 lb

20 secs rest

bike: 30 secs

20 secs rest

dbbp: 6 x 225 lb

20 secs rest

bike: 30 secs

40 secs rest

dbbp: 2 x 275 lb ** This is a new PERSONAL RECORD WOO-HOO!! :cheer:

25 secs rest

bike: 30 secs

1 MR, water fountain break

reverse pull ups (wide grip): 10 x bw

20 secs rest

bike: 30 secs

dbbp attempt at 275 lb was a no go

30 secs rest

bike: 30 secs

20 secs rest

reverse pull ups (wide grip): 8 x bw

30 secs rest

bike: 30 secs

15 secs rest

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

20 secs rest

bike: 30 secs

2 MR

dbbp: 4 x 275 lb

10 secs rest

reverse pull ups (shoulder width): 10 x bw

3 MR, water fountain break

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

1 MR

bike: 30 secs

15 secs rest

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

15 secs rest

bike: 30 secs

45 secs rest, water fountain break

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

30 secs rest

bike: 30 secs

2 MR

standing barbell bicep curl (sbbc): 4 x 90 lb

30 secs rest

bike: 30 secs

15 secs rest

sbbc: 4 x 90 lb

20 secs rest

bike: 30 secs

10 secs rest

sbbc: 1 x 90 lb

25 secs rest

bike: 30 secs

3 MR

bike: 1:55

I went to the gym this afternoon and spent about 1 h there. I had a good workout I performed a total of six reps (spread over two sets) of decline barbell bench presses at 275 POUNDS!! I'm ever closer to 300 lb and then I'm going to keep progressing and progressing and progress...

I'm very happy for this.

postgym snack: 6 oz fried chicken breast, .5 medium apple, 1 ketchup packet, 16 oz water, green tea. I consumed 2,139 calories today. They breakdown as follows: 124.3 g fats, 41.3 g carbs, 206.0 g protein. Sheesh, I only ate two meals today and look at how many calories it added up to. Total calories expended during today's activities: 3,090.

Wed. June 17, 2009

breakfast: 1 oz ground beef, one 20 oz cup of water, green tea

snack: 2 oz ground beef, 5 oz orange juice

snack: 1 oz corn flakes, 5 oz milk, 2 pieces small chocolate mints

snack/pregym: 2 oz fried chicken breast, 1 oz ground beef, one 20 oz cup of water

gym: I focused on HIIT and strength training w/ emphasis on legs and abs today.

bike: 30 secs

45 secs rest

leg press: 10 x 90 lb

20 secs rest

bike: 30 secs

25 secs rest

leg press: 10 x 270 lb

20 secs rest

bike: 30 secs

20 secs rest

leg press: 10 x 360 lb

20 secs rest

bike: 30 secs

35 secs rest, water fountain break

leg press: 5 x 450 lb

20 secs rest

leg press: 5 x 450 lb

20 secs rest

bike: 30 secs

2 MR

leg press: 2 x 540 lb

20 secs rest

leg press: 2 x 540 lb

35 secs rest

bike: 30 secs

35 secs rest, water fountain break

leg press: 5 x 540 lb

10 secs rest

leg extension/ab exercise (l.e.a.e.): 10 x 60 lb dumbbells in each hand

20 secs rest

bike: 30 secs

20 secs rest

l.e.a.e.: 10 x 60 lb ""

20 secs rest

bike: 30 secs

15 secs rest

l.e.a.e.: 10 x 60 lb ""

20 secs rest

bike: 30 secs

I went to the gym this afternoon and spent about 30 min there. Although I had to split pressing 450 lb into two sets (I stayed there at the press station holding my position) I did improve on the total number of reps performed at 540 lb, last week I did 2 x 540 and today I did a total of NINE reps at 540 lb. I'm glad.

postgym snack: 1 oz fried chicken breast, 2 oz orange juice

snack: 1 oz fried chicken breast

dinner: 12 oz BAKED chicken breast, 3 oz pork & beans, 3 chocolate mint candies, one ketchup packet, one 20 oz cup of water. I consumed 1,945 calories today. They breakdown as follows: 85.7 g fats, 135.8 g carbs, 155.4 g protein. This is one of my carb days but interestingly most of the simple carbs came from the orange juice, and cereal. Total number of calories expended during today's activities: 3,008.

Being_the_Don · Jun 27, 2009

My Fitness Journal Mon. JUne 22, 2009 - Tues. June 23, 2009

Short week.

Mon. June 22, 2009

breakfast: 7 oz fried chicken thigh, 1 ketchup packet, one 20 oz cup of water, green tea

snack/pregym: 2 oz sloppy joe ground beef, 1 medium strawberry, 1 medium apple, 5 oz orange juice, one 20 oz cup of water

gym: I focused on HIIT and strength training with an emphasis on shoulders today.

barbell clean and press: 4 x 135 lb

20 secs rest

bike: 30 secs

20 secs rest, water fountain break

barbell clean and press: 3 x 135 lb

20 secs rest

bike: 30 secs

20 secs rest

fbbp: 10 x 135 lb

20 secs rest, water fountain break

bike: 30 secs

20 secs rest

fbbp: 5 x 205 lb

20 secs rest

bike: 30 secs

1 MR

barbell clean and press: 3 x 135 lb

20 secs rest

bike: 30 secs

25 secs rest

barbell CLEAN: 1 x 135 lb

25 secs rest

bike: 50 secs

35 secs rest

barbell clean and press: 2 x 135 lb

20 secs rest

bike: 50 secs

2 MR, water fountain break

fbbp attempt at 275 lb was a no go. I lifted it off the rack, held it up w/ no problem then lowered it down but couldn't press it back up. Later.

20 secs rest

bike: 30 secs

30 secs rest

barbell CLEAN: 1 x 135 lb

20 secs rest

bike: 30 secs

1 MR

barbell clean and press: 1 x 135 lb*
*Almost a complete rep

I could have done better wrt the fbbp, I did 2 reps at 265 lb last May and was wanting to get up to 275 this time. I didn't but I will soon.

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

snack: 2 oz fried chicken breast, 1 oz mixed nuts, one 20 oz cup of water

I had the bulk of my calories when I ate the chicken thigh at breakfast so I decided not to have dinner per se. I consumed a total of 1,741 calories today. They breakdown as follows: 98.9 g fats, 49.9 g carbs, 159.5 g protein. Total number of calories expended during today's activities: 3,017.

Tues. June 23, 2009

breakfast: 5 oz baked pork chop, 6 oz fruit yogurt, 1 oz mixed nuts, 1 ketchup packet, one 20 oz cup of water, green tea

snack/pregym: 6 oz fried chicken breast, 1 oz baked pork chop, two 40 oz cup water

gym: I focused on HIIT and strength training with an emphasis on legs and abs.

leg press: 10 x 180 lb

20 secs rest

bike: 30 secs

15 secs rest

leg press: 10 x 270 lb

20 secs rest

bike: 30 secs

20 secs rest

leg press: 10 x 360 lb

20 secs rest

bike: 30 secs

20 secs rest

leg pres: 10 x 450 lb

20 secs rest

bike: 30 secs

20 secs rest

leg press: 10 x 540 lb

20 secs rest

bike: 30 secs

50 secs rest

leg press: 6 x 630 lb ** This is a new PERSONAL RECORD!!! :cheer:

10 secs rest

leg press: 3 x 630 lb

25 secs rest

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

20 secs rest

bike: 30 secs

20 secs rest

l.e.a.e.: 15 x 60 lb ""

20 secs rest

bike: 30 secs

20 secs rest

l.e.a.e.: 15 x 60 lb ""

20 secs rest

bike: 30 secs

20 secs rest

l.e.a.e.: 15 x 60 lb ""

20 secs rest

bike: 30 secs

15 secs rest

lower ab on dip bar (l.a.d.b.): 10 x bw

20 secs rest

bike: 30 secs

20 secs rest

l.a.d.b. : 10 x bw

30 secs rest

bike: 30 secs

15 secs rest

l.a.d.b.: 10 x bw

20 secs rest

bike: 30 secs

15 secs rest

l.a.d.b.: 10 x bw

I went to the gym this afternoon and had I had a decent workout. The leg press was good, I increased by 90 lb from last time I worked out on this exercise. I'm happy. The ab exercises were good, too, I need to keep my abs in shape, I haven't been devoting much attention to ab specific exercise for a long time. It was good to work them out today.

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

I consumed 1,284 calories today. They breakdown as follows: 63.2 g fats, 40.7 g carbs, 134.4 g protein. Total number of calories expended during today's activities: 3,049.

Being_the_Don · Jul 4, 2009

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

Mon. June 29, 2009

breakfast: 2 oz beef meat loaf, green tea,

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

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

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

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

deadlift: 10 x 225 lb

20 secs rest

bike: 25 secs

30 secs rest

dL: 10 x 315 lb

20 secs rest

bike: 30 secs

20 secs rest

dL: 2 x 365 lb

30 secs rest, water fountain break

bike: 30 secs

20 secs rest

dL: 2 x 365 lb

30 secs rest, water fountain break

bike: 30 secs

30 secs rest

dL: 1 x 365 lb

1 MR

pull ups (shoulder width): 11 x bw

20 secs rest

dL: 1 x 365 lb

20 secs rest

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

20 secs rest

dL: 1 x 365 lb

10 secs rest

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

2 MR

dL: 3 x 315 lb

20 secs rest

dL: 3 x 315 lb

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

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

Wed. July 1, 2009

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

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

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

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

pull ups (shoulder width): 14 x bw

20 secs rest

pull ups "": 4 x bw

5 MR

dbbp: 10 x 135 lb

30 secs rest

dbbp: 10 x 205 lb

4 MR

dbbp: 7 x 225 lb

2 MR, water fountain break

dbbp: 7 x 245 lb

2 MR

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

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

postgym snack: 5 oz fried chicken breast

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

Thurs. July 2, 2009

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

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

snack: 1 medium apple

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

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

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

Being_the_Don · Jul 16, 2009

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

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

Wed. July 8, 2009

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

snack: 2 oz corn flakes, 7 oz milk,

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

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

leg press: 10 x 240 lb

10 secs rest

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

20 secs rest

leg press: 10 x 360 lb

10 secs rest

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

20 secs rest

leg press: 10 x 450 lb

20 secs rest

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

1 MR, water fountain break

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

20 secs rest

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

2 MR

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

25 secs rest

chest dips: 20 x bw

25 secs rest

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

20 secs rest

regular dips: 20 x bw

20 secs rest

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

25 secs rest

chest dips: 15 x bw

20 secs rest

chest dips: 4 x bw

25 secs rest

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

pull ups (shoulder width): 10 x bw

fbbp: 15 x bw

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

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

Sat. July 11, 2009

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

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

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

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

20 secs rest

pull ups (shoulder width): 10 x bw

30 secs rest

clean: 1 x 135 lb

20 secs rest

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

20 secs rest

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

20 secs rest

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

2 MR

ibbp: 8 x 155 lb

20 secs rest

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

20 secs rest

ibbp: 6 x 175 lb

1 MR

ibbp: 4 x 185 lb

45 secs rest

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

2 MR

ibbp: 4 x 190 lb

30 secs rest, water fountain break

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

20 secs rest

ibbp: 3 x 200 lb

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

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

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

Being_the_Don · Jul 23, 2009

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

Tues. July 14, 2009

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

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

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

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

1 MR

chin ups (wide grip): 10 x bw

25 secs rest

fbdf: 10 x 30 lb ""

15 secs rest

chin ups (""): 3 x bw

10 secs rest

fbdf: 10 x 30 lb ""

15 secs rest

chin ups "": 4 x bw

20 secs rest

fbdf: 10 x 30 lb

10 secs rest

chin ups "": 3 x bw

45 secs rest, water fountain breaks

fbdf: 10 x 30 lb ""

10 secs rest

chin ups "": 3 x bw

1 MR

barbell row: 4 x 135 lb

20 secs rest

chin ups "": 6 x bw

30 secs rest

barbell row: 2 x 135 lb

2 MR

barbell row: 3 x 115 lb

25 secs rest

chin ups "": 6 x bw

1 MR

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

10 secs rest

chin ups "": 6 x bw

30 secs rest

barbell row: 7 x 115 lb

10 secs rest

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

15 secs rest

chin ups "": 6 x bw

35 secs rest, water fountain break

barbell row: 10 x 115 lb

10 secs rest

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

25 secs rest

chin ups "": 5 x bw

15 secs rest

barbell row: 7 x 115 lb

20 secs rest

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

30 secs rest, water fountain break

chin ups "": 5 x bw

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

postgym snack: 1 medium drumstick

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

Wed. July 15, 2009

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

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

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

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

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

25 secs rest

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

20 secs rest

fbbp: 10 x 205 lb

15 secs rest

tricep dips: 12 x bw

20 secs rest

fbbp: 3 x 215 lb

25 secs rest, water fountain break

tricep dips: 20 x bw

20 secs rest

fbbp: 1 x 215 lb

20 secs rest

pull ups (wide grip): 8 x bw

20 secs rest

chest dips: 10 x bw

25 secs rest, water fountain break

fbbp: 4 x 215 lb

20 secs rest

chest dips: 15 x bw

3 MR

fbbp: 4 x 215 lb

30 secs rest

tricep dips: 10 x bw

25 secs rest, water fountain break

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

3 MR

chest dips: 15 x bw

40 secs rest

fbbp: 2 x 215 lb

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

post gym snack: 3 oz fried chicken thigh

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

Thurs. July 16, 2009

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

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

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

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

chin ups (palms facing me): 12 x bw

20 secs rest

leg press: 10 x 180 lb

25 secs rest

leg press: 10 x 240 lb

30 secs rest

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

1 MR

leg press: 10 x 540 lb

2 MR, water fountain break

leg press attempt at 630 lb -legs gave out

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

20 secs rest

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

20 secs rest

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

45 secs rest, water fountain break

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

25 secs rest

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

2 MR

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

40 secs rest

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

45 secs rest

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

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

post gym snack: 1 medium fried chicken drumstick

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

Sat. July 18, 2009

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

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

dL: 10 x 225 lb

2 MR

dL: 2 x 375 lb

20 secs rest

reverse pull ups (wide grip): 6 x bw

40 secs rest

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

1 MR

1 x 375 lb

30 secs rest

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

40 secs rest, water fountain break

dbbp: 10 x 205 lb

2 MR

dL attempt at 375 lb was a no go

20 secs rest

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

30 secs rest

dbbp: 10 x 215 lb

10 secs rest

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

45 secs rest, water fountain break

dbbp: 7 x 220 lb

20 secs rest

dL attempt at 375 lb

40 secs rest

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

20 secs rest

dbbp: 6 x 220 lb

30 secs rest, water fountain break

dbbp: 4 x 225 lb

20 secs rest

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

dL attempt at 375 lb

20 secs rest

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

30 secs rest

dbbp: 6 x 225 lb

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

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

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

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

dinner: one 4 oz baked pork chop, one 3 oz baked pork chop, 1 oz canned spinach, one ketchup packet, four Gummy worms. This is one of my carb days and I really did it this time.

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

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

Being_the_Don · Aug 3, 2009

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

Tues. July 21, 2009

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

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

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

15 secs rest

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

20 secs rest

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

20 secs rest

fbbp: 6 x 205 lb

20 secs rest

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

water fountain break, 40 secs rest

dfar: 10 x 30 lb ""

25 secs rest

fbbp: 6 x 215 lb

10 secs rest

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

10 secs rest

dfar: 10 x 30 lb ""

40 secs rest

fbbp: 6 x 215 lb

10 secs rest

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

10 secs rest

dfar: 10 x 30 lb ""

40 secs rest

fbbp: 6 x 215 lb

10 secs rest

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

10 secs rest

dfar: 10 x 30 lb

30 secs rest

fbbp: 6 x 215 lb

15 secs rest

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

10 secs rest

dfar: 10 x 30 lb

1 MR

fbbp: 6 x 215 lb

10 secs rest

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

10 secs rest

dfar: 10 x 30 lb ""

30 secs rest

fbbp: 6 x 215 lb

10 secs rest

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

10 secs rest

dfar: 10 x 30 lb ""

30 secs rest

fbbp: 6 x 215 lb

10 secs rest

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

10 secs rest

dfar: 10 x 30 lb

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

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

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

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

Thurs. July 23, 2009

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

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

leg press: 10 x 270 lb

25 secs rest

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

1 MR

barbell row: 10 x 115 lb

40 secs rest

leg press: 10 x 360 lb

15 secs rest

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

40 secs rest

barbell row: 5 x bw

40 secs rest

leg press: 10 x 450 lb

15 secs rest

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

40 secs rest

barbell row: 5 x 115 lb

40 secs rest, water fountain break

leg press: 10 x 540 lb

15 secs rest

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

20 secs rest

barbell row: 7 x 115 lb

40 secs rest

leg press: 10 x 630 lb

25 secs rest

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

45 secs rest

barbell row: 6 x 115 lb

45 secs rest

leg press: 3 x 630 lb

15 secs rest

leg press: 5 x 630 lb

40 secs rest, water fountain break

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

40 secs rest

barbell row: 6 x 115 lb

20 secs rest

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

20 secs rest

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

2 MR, water fountain break

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

20 secs rest

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

45 secs rest

barbell row: 10 x 115 lb

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

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

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

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

Sat. July 25, 2009

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

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

dL: 10 x 225 lb

2 MR, water fountain break

dL: 1 x 385 lb

3 MR

dL attempt at 385 lb

20 secs rest

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

25 secs rest, water fountain break

chest dips: 20 x bw

1 MR

tricep dips: 20 x bw

20 secs rest, water fountain break

chest dips: 10 x bw *

*I barely completed those reps

20 secs rest

tricep dips: 10 x bw*

* I barely completed this exercise, too.

20 secs rest, water fountain break

chest dips: 10 x bw

20 secs rest

tricep dips: 15 x bw

20 secs rest, water fountain break

chest dips: 10 x bw

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

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

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

Being_the_Don · Aug 3, 2009

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

Tues. July 28, 2009

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

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

barbell row: 10 x 115 lb

15 secs rest

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

20 secs rest

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

40 secs rest

barbell row: 10 x 115 lb

15 secs rest

chi ups "": 9 x bw

20 secs rest

fbdf: 10 x 50 lb ""

25 secs rest, water fountain break

barbell row: 10 x 115 lb

10 secs rest

chin ups "": 6 x bw

15 secs rest

fbdf: 10 x 50 lb ""

50 secs rest

barbell row: 10 x 115 lb

15 secs rest

chin ups "": 4 x bw

15 secs rest

fbdf: 10 x 50 lb ""

25 secs rest, water fountain break

barbell row: 10 x 115 lb

12 secs rest

chin ups "": 4 x bw

10 secs rest

fbdf: 10 x 50 lb ""

15 secs rest

chin ups "": 9 x bw

30 secs rest

fbdf: 10 x 50 lb ""

30 secs rest

barbell row: 10 x 115 lb

35 secs rest

chin ups "": 7 x bw

20 secs rest

fbdf: 10 x 50 lb ""

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

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

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

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

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

Thurs. July 30, 2009

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

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

fbdf: 10 x 60 lb in each hand

2 MR

fbdf: 10 x 60 lb in each hand

dL: 15 x 250 lb

2 MR

dL: 15 x 250 lb

5 MR, water fountain break

chest dips: 20 x bw

40 secs rest

tricep dips: 20 x bw

3 MR

dL: 10 x 250 lb

1 MR

chest dips: 20 x bw

1 MR

tricep dips: 11 x bw

1 MR, water fountain break

dL: 10 x 250 lb

2 MR

chest dips: 20 x bw

3 MR, water fountain

tricep dips: 15 x bw

2 MR, water fountain break

dL: 10 x 250 lb

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

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

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

Sat. August 1, 2009

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

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

fbbp: 10 x 135 lb

10 secs rest

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

20 secs rest

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

10 secs rest

fbbp: 5 x 205 lb

20 secs rest

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

10 secs rest

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

20 secs rest

fbbp: 4 x 215 lb

8 secs rest

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

45 secs rest, water fountain

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

20 secs rest

fbbp: 5 x 220 lb

10 secs rest

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

10 secs rest

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

15 secs rest

fbbp: 5 x 225 lb

10 secs rest

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

15 secs rest

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

30 secs rest

fbbp: 5 x 230 lb

15 secs rest

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

20 secs rest

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

40 secs rest

fbbp: 5 x 235 lb

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

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

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

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

Being_the_Don · Oct 4, 2009

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

Wed. Aug. 5, 2009

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

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

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

25 secs rest

pull ups (wide grip): 10 x bw

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

20 secs rest

fbdf: 7 x 60 lb

20 secs rest

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

1 MR

ibbp: 4 x 155 lb

30 secs rest, water fountain break

fbdf: 7 x 60 lb

15 secs rest

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

30 secs rest

ibbp: 5 x 155 lb

20 secs rest, water fountain break

fbdf: 6 x 60 lb

45 secs rest

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

30 secs rest

ibbp: 3 x 155 lb

45 secs rest, water fountain break

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

20 secs rest

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

15 secs rest

ibbp: 7 x 155 lb

25 secs rest, water fountain break

dfar: 10 x 40 lb

10 secs rest

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

30 secs rest

ibbp: 4 x 155 lb

30 secs rest, water fountain break

dfar: 10 x 40 lb

15 secs rest

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

40 secs rest

ibbp: 5 x 155 lb

30 secs rest, water fountain break

dfar: 10 x 40 lb

15 secs rest

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

10 secs rest

6 x 155 lb

25 secs rest, water fountain break

dfar: 10 x 40 lb

15 secs rest

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

ibbp: 4 x 155 lb

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

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

biking: 8.50 miles for 50 minutes

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

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

Thurs. August 6, 2009

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

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

leg press: 10 x 270 lb

40 secs rest

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

45 secs rest

leg press: 10 x 360 lb

10 secs rest

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

20 secs rest

leg press: 10 x 450 lb

20 secs rest, water fountain break

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

20 secs rest

leg press: 10 x 540 lb

10 secs rest

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

20 secs rest, water fountain break

leg press: 10 x 630 lb

10 secs rest

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

20 secs rest

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

10 secs rest

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

40 secs rest

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

20 secs rest

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

30 secs rest, water fountain break

dbbp: 10 x 205 lb

15 secs rest

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

30 secs rest, water fountain break

dbbp: 7 x 215 lb

20 secs rest

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

25 secs rest

dbbp: 6 x 220 lb

20 secs rest

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

30 secs rest

dbbp: 6 x 220 lb

20 secs rest

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

30 secs rest

dbbp: 2 x 220 lb

I went to the gym first thing this morning and spent about 50 minutes there. The workout was good, I'm especially pleased with my leg press numbers.

720 pounds is a new personal record for me. After a plateau of 540 then moving up to 630 last week, I've done even better this time. I'm glad. The other exercises were okay, but my wrist flex was not up to standard. As for the 45 lb weights used during the lower ab exercises, I just felt too tired to use the 60 lb db's.

postgym snack: 2 oz fried chicken breast

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

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

Fri. August 7, 2009

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

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

dL: 10 x 135 lb

3 MR, water fountain break

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

3 MR

dL: 10 x 300 lb

3 MR, water fountain break

tricep dips: 30 x bw

2 MR, water fountain break

chest dips: 25 x bw

2 MR

tricep dips: 20 x bw

2 MR

chest dips: 25 x bw

5 MR

dL: 2 x 300 lb

2 MR, water fountain break

tricep dips: 30 x bw

2 MR, water fountain break

chest dips: 25 x bw

2 MR

dL: 1 x 300 lb

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

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

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

Being_the_Don · Oct 4, 2009

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

Tues. August 11, 2009

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

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

barbell row: 8 x 115 lb

40 secs rest

fbbp: 10 x 135 lb

15 secs rest

chin ups (shoulder width): 14 x bw

20 secs rest

barbell row: 7 x 115 lb

25 secs rest

fbbp: 10 x 205 lb

30 secs rest

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

30 secs rest, water fountain break

barbell row: 10 x bw

45 secs rest

fbbp: 7 x 215 lb

15 secs rest

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

25 secs rest, water fountain break

barbell row: 7 x 115 lb

25 secs rest

fbbp: 5 x 225 lb

10 secs rest

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

25 secs rest, water fountain break

barbell row: 5 x 115 lb

30 secs rest

fbbp: 4 x 235 lb

15 secs rest

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

25 secs rest, water fountain break

barbell row: 10 x 115 lb

30 secs rest

fbbp: 3 x 245 lb

15 secs rest

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

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

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

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

Fri. August 14, 2009

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

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

leg press: 10 x 270 lb

25 secs rest, water fountain break

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

20 secs rest

tricep dips: 30 x bw

20 secs rest

leg press: 10 x 360 lb

15 secs rest

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

15 secs rest

chest dips: 26 x bw

35 secs rest

leg press: 10 x 450 lb

10 secs rest

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

30 secs rest, water fountain break

tricep dips: 30 x bw

25 secs rest, water fountain break

leg press: 10 x 540 lb

25 secs rest

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

40 secs rest, water fountain break

chest dips: 30 x bw

15 secs rest

leg press: 10 x 640 lb

20 secs rest

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

25 secs rest

tricep dips: 30 x bw

2 MR

leg press: 10 x 730 lb

15 secs rest

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

25 secs rest, water fountain break

chest dips: 30 x bw

40 secs rest

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

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

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

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

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