My fitness journal

[Warboss Alex]

EFFORT - you were right (as usual).

Don, if you are happy with your gains then please continue. I just want you to get there in a fraction of the time instead of taking the long road.

ps - don't compare yourself to other people in the gym. you can do the exact same routine, diet, supps, drugs etc as another guy in there and look COMPLETELY different.

 

[Being_the_Don]

EFFORT - you were right (as usual).

Don, if you are happy with your gains then please continue I just want you to get there in a fraction of the time instead of taking the long road.ps - don't compare yourself to other people in the gym. you can do the exact same routine, diet, supps, drugs etc as another guy in there and look COMPLETELY different.

I hear ya. BTW, I did several deadlift sets yesterday and I'm still feeling it in my lower back. Deadlifts should be restricted to 1 day per week, no?

 

[Warboss Alex]

I hear ya. BTW, I did several deadlift sets yesterday and I'm still feeling it in my lower back. Deadlifts should be restricted to 1 day per week, no?

it will depend on the overall structure of the program but in the majority of cases, yes.

 

[Being_the_Don]

change in routine Mon Aug 27, 2007

I normally update my journal once a week but in light of the comments on the thread about rotating my exercise routines I 'm posting what I did last Monday. I'm going to the gym today, too. I won't be able to read any comments about Monday's workout until I get back later this evening. I'll post the rest of my workout on Saturday.



Mon Aug 27, 2007-

breakfast: sliced ham, 20 oz cup of water

1 h bike ride alternate fast and moderate speeds

post morning workout snack: 1 tblsp peanut butter, sliced ham

pregym workout: sliced ham

gym workout:

barbell bench press: 4 X 4 16 total at 100 pounds
2-4 X 4 15 total at 110 pounds

horizontal row: 10 X 5 50 total at 210 pounds*

This is a 20 pound increase over last time

standing barbell bicep curl: 1-3 X 8 22 total at 85 pounds

dumbbell single arm row: 5 X 1 5 total w/ 45 pounds in right hand

dumbbell overhead press: 8 X 1 8 total w/ 45 pounds in each hand


deadlifts: 7 X 1 7 total at 50 pounds
10 X 2 20 total at 100 pounds
10 X 2 20 total at 120 pounds

After reading the comments on this thread I decided to incorporate another exercise into my routine (deadlift) and bring back some I hadn't done in a while (the dumbbell overhead press and single arm row). The workout felt like junk in part b/c I was thinking about what routines I should add to the workout. BUT the plus side is I'm glad for the criticism b/c it helps me think of what to test out. And the deadlifts are okay. I feel it in my lower back and I still feel it in my pecs from last week's workout.

post gym meal: sliced ham, 2 lean hamburgers w/ 2 packets of ketchup, 2 tsp relish, 1 tsp mustard (no bread), 1 beef hotdog w/ 1 packet of ketchup, 1 tsp relish, .5 tsp mustard, pork & beans, 20 oz cup of water

 

[Warboss Alex]

Your workouts and diet still need a hell of a lot of work, but your post gym meal sounds great.

 

[Being_the_Don]

update Wed Aug. 29, Sat Sept. 1, 2007

Wed Aug 29, 2007-

no morning bike ride

breakfast: 2 tblsp peanut butter, scrambled eggs, 20 oz cup of water

pregym snack: protein bar, chicken fritter, 20 oz cup of water

gym workout:

farmer's walk 2-3 X 3 (15 feet and back again is one rep) w/ 75 pounds in each hand

burpees: 4 overhead dumbbell press+ 4 pushups = 1 rep 4 X 4 w/ 40 pound dumbbells in each hand

dumbbell lunges 12 feet forward and 12 feet back again is one rep 2 X 6 w/ 40 pounds in each hand

dips 10 X 3

overhand pullups: 4-6 X 7 34 total


inclined bench press: 5 X 1 at 50 pounds

I wanted to increase the weight but I was the only guy working out in the gym and the attendant had taken off. I'm going to double the weight next time.

I was at the gym 1h 15m. I rested 1 min between sets. I was there longer this time thinking of new routines.

postgym snack: chicken patty, 2 protein bars, 20 oz cup of water

This entry is made before dinner.

Sat Sep 1, 2007

no morning bike ride

breakfast: corn, 20 oz cup of water

pregym snack: three slices of meatloaf, 2 hot dogs, 1 tsp relish, 2 tsp mustard, 2 packets ketchup

gym workout:

barbell bench press: 4 X 4 16 total at 110 pounds
3 X 4 12 total at 115 pounds

standing barbell curls: 2-4 X 12 36 total

underhand pullups: 1 X 7 7 total

I was at the gym 25 minutes. I didn't rest between routines and only 1 min between sets.

post gym snack: four slices of meatloaf

This entry is made before dinner.

 

[Being_the_Don]

Wed Sept 5, 2007-Sat Sept. 8, 2007

Mon Sept. 3, 2007

The gym was closed for Labor Day.

Wed Sept. 5, 2007

no morning workout

breakfast: 2 peanut butter and jelly sandwiches (light spread) on wheat bread, 20 oz cup of water

pregym meal: 4 oz pork steak, potato, two 20 oz cups of water

gym workout:
barbell bench press: 4 X 4 16 total at 110 pounds
3 X 3 9 total at 120 pounds*

* This is a 5 pound increase

standing barbell press: 6 X 5 30 total at 80 pounds

dumbbell squat: 6 X 5 30 total w/ 75 pounds in each hand

inclined barbell bench press* : 4 X 1 4 total at 50 pounds
3 X 1 3 total at 70 pounds
4 X 3 12 total at 90 pounds

* This is a new exercise for me

underhand pullups: 1-7 X 6 29 total

overhand pullups: 2 X 1 2 total

I was at the gym 52 minutes. I didn't rest between routines and only 1 min between sets

postgym snack: 4 hotdogs (no bread) w/ 2 ketchup packets, 1 tsp of relish, 1 tsp of mustard, 20 oz cup of water

This entry is made before dinner

Sat Sept 8, 2007

no morning bike ride

breakfast/pregym: chicken nuggets, 20 oz cup of water

gym workout:

deadlifts: 10 X 1 10 total at 100 pounds
10 X 2 20 total 120 pounds
10 X 2 20 total at 140 pounds
10 X 2 20 at 160 pounds

water fountain break

horizontal rows: 10 X 5 50 total at 210 pounds

I went to the gym first thing in the morning and was there for about one hour. I got a lot out of the deadlifts and used the alternate handgrip that I'd read some of the guys on the forum have used. I rested longer between sets (deadlift 2-5 minutes) even when I did the horizontal rows I had to rest longer between my fourth and fifth set ( 5 minutes).

postgym snack: protein bars, chicken nuggets, 20 oz cup of water

 

[Being_the_Don]

Wed Sep 12, 2007-Fri Sep 14, 2007

Mon Sep 10, 2007 no workout

Wed Sep 12, 2007

no morning bike ride

breakfast: 2 eggs, two peanut butter and jelly sandwiches on oat bread, 20 oz cup of water

lunch/pregym : chicken nuggets, plum, 20 oz cup of water

gym workout:

bench press: 4 X 4 16 total at 100 pounds
4 X 4 16 total at 110 pounds
3 X 4 12 total at 120 pounds

inclined bench press: 5 X 3 15 total at 70 pounds
5 X 3 15 total at 90 pounds

dips: 10 X 3 30 total

underhand pullups: 1-7 X 6 29 total

I was at the gym 1 hour. I didn't rest between routines. I rested 1 minute between sets including a water foutain break.

postgym meal: chicken nuggets, 20 oz cup of water, two 1/3 pound steak burgers

overhand pullups 2-3 X 10 29 total

Fri Sep 14, 2007

I won't be able to get to the gym on Saturday so I did my gym workout today.

breakfast premorning workout: peanut butter and jelly, 20 oz cup of water

1 h bike ride alternate fast and moderate speeds

post ride snack: peanute butter and jelly sandwich, 20 oz cup of water

midday snack: trail mix, protein bar

pregym workout snack: 2 hotdogs, polish sausage, w/ 1 tsp mustard, relish, 1 ketchup packet, 1 cup pork & beans, 20 oz cup of water

gym workout:

deadlifts: 7 X 1 7 total at 100 pounds (call it warmup)
10 X 2 20 total at 120 pounds
10 X 2 20 total at 140 pounds
5 X 4 20 total at 160 pounds
1 X 3 3 total at 170 pounds*

* This is a 10 pound increase from last week

horizontal row: 10 X 5 50 total at 230 pounds*

*This is a 20 pound increase from last week

I was at the gym 53 minutes. I rested a bit longer between sets this time, ~ 3 min between sets after I increased the deadlift weight to 160 pounds. I also rested about 2 min between row sets. I took a water fountain break, too.

post gym snack: 1 hotdog, 5.3 oz steak burger, pork& beans, 20 oz cup of water

This entry is made before dinner.

 

[Being_the_Don]

update Mon Sep 17,2007-Sat Sep 22, 2007

Mon Sep 17, 2007

breakfast: banana, 20 oz cup of water, sliced ham

morning bike ride: 1 h alternate fast and moderate speeds

post workout snack: sliced ham, meatloaf

lunch: two ham sandwiches, .3 cup frosted corn flakes (dry), 20 oz cup of water

pregym snack: meatloaf w/ 1 ketchup packet, 20 oz cup of water

gym workout:

barbell bench press: 4 X 2 8 total at 100 pounds
4 X 4 16 total at 110 pounds
3 X 3 9 total at 120 pounds

inclined bench press: 7 X 2 14 total at 70 pounds
1-3 X 3 6 total at 90 pounds

standing bicep curl: 3-4 X 12 37 total at 85 pounds

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

wide grip overhand pull up: 3-7 X 6 29 total

underhand pull up: 5 X 1 (just for fun)

I was at the gym for 1 h 5 min. I rested 1 min between sets, no rest between routines.

dinner/post gym: meatloaf, two chicken fritters, w/ 3 ketchup packets, pork & beans, 20 oz cup of water

Wed Sep 20, 2007

no morning bike ride

breakfast: meatloaf w/ two ketchup packets, 20 oz cup of water

lunch: beef jerky, corn, two 20 oz cups of water

pregym snack: beef jerky

gym: farmer's walk: 15 feet forward then 15 feet back is one set
2-3 X 3 w/ 75 pound dumbbells in each hand

dumbbell squats: 6 X 5 w/ 30 pound dumbbells in each hand 160 pounds total*

* This is a 10 pound increase (total) since my last dumbbell squat workout

dips: 10 X 3 30 total

underhand pullups: 3-7 X 6 29 total

I was at the gym about 35 minutes, I didn't rest between routines and only 1 min between sets

post gym snack: beef jerky

This entry is made before dinner.

Sat Sep 22, 2007

no morning bike ride

breakfast/pregym workout snack: beef, protein bar, 20 oz cup of water

gym workout:

deadlifts: warm up set: 7 X 1 at 100 pounds
5 X 2 10 total at 140 pounds
5 X 2 10 total at 160 pounds
5 X 2 10 total at 180 pounds *
5 X 2 10 total at 200 pounds **

* This is a 10 pound increase over last week
** This is a 20 pound increase in the same workout

horizontal row: 10 X 5 50 total at 230 pounds

I was at the gym for about 1 h. I rested only 1 minute between deadlift sets which is less time than previous workouts. The deadlifts felt great. I increased the amount of my weights and I also felt it in my abdominals more than ever before (this was when I increased to 200 pounds). I rested 2-3 minutes between row sets. But since I racked my weights following the deadlifts that was exercise, too.

postgym snack: hotdogs (no bread), 20 oz cup of water

This entry is made before lunch.

 

[Being_the_Don]

Mon Sep 24, 2007-Sat Sep 29, 2007

Mon Sep 24, 2007

no morning bike ride

breakfast/pregym: two tuna salad sandwiches on wheat bread, two 20 oz cups of water

gym:

barbell bench press: 4 X 4 16 total at 115 pounds
2-3 X 4 13 total at 120 pounds

inclined bench press: 7 X 2 14 total at 70 pounds
1-3 X 2 4 total at 90 pounds

My left arm was feeling weaker than my right arm.

standing barbell overhead press: 5-6 X 5 27 total at 80 pounds

My left arm was feeling weaker than my right arm. But it might have been that I was just off my game. Some woman I know popped into my head during most of my workout today. I shouldn't have let that distract me.

chest exercise w/ dumbbells that I don't know the name of. I held a 25 pound dumbbell in each hand at my side. I would raise the dumbbell up until it was 90 degrees then back down again. I did the same with the other hand. 10 X 5 50 total

underhand pullups (close grip)* 2-10 X 5 29 total

* Unless otherwise mentioned all underhand pullups are close grip.

I was at the gym 1h 15 min and rested about 1 min between sets. I was disappointed in myself, though. My left arm shouldn't have been troubling me like that.

post gym snack: hot dogs (no bread), relish, mustard, 2 ketchup packets, 20 oz cup of water

This entry is made before lunch

Wed Sep 26, 2007

no morning bike ride

breakfast: wheat bread (2 regular slices) grape jelly thin spread

snack: tuna salad on 1 slice of wheat bread

lunch/ pregym: hotdogs (no bread) 2 ketchup packets, 1 tsp mustard, 1 tsp relish

gym:

dumbbell squats: 6 X 5 30 total w/ 80 pound dumbbells in each hand

dumbbell lunges: 10 lunges X 5 sets 50 total w/ 40 pound dumbbells in each hand

side to side: 10 X 5 50 total w/ 40 pound dumbbells in each hand

dips: 10 X 3 30 total

overhand pullups wide grip: 2-7 X 6 28 total

I was at the gym for ~ 50 minutes. I rested one minute between sets but not between reps

postgym snack: beef fritter 1 ketchup packet, 1 tsp mustard, 1 tsp relish, hotdogs (no bread) 1 ketchup packet, 1 tsp mustard, 1 tsp relish

This entry is made before dinner


Sat Sep 29, 2007

no morning bike ride

breakfast pregym meal: hotdogs (no bread), 2 ketchup packets, 1 tsp relish, 1 tsp mustard, 20 oz cup of water

gym:

deadlifts: 5 X 1 5 total at 100 pounds
5 X 2 10 total at 160 pounds
5 X 2 10 total at 180 pounds
5 X 1 5 total at 190 pounds
5 X 2 10 total at 200 pounds
5 X 1 5 total at 220 pounds*
1 X 1 1 total at 20 pounds
* This is a twenty pound increase over last workout

underhand pullups (close grip)* 2-7 X 5 29 total

* I do close grip for all of my underhand pullups

I was at the gym for about 1 hour 5 minutes. I rested 1-2 minutes between deadlift sets. I lifted one set at 190 pounds because I was racking and unracking weights and miscounted the amount I had on the bar. I was up to 200 pounds by then and was going to add more weight. I realized it was too light and stopped to check the weights and realized that I had not added on enough. So I got added more weight. I wanted to see how much I could lift today. When I lifted 2 sets w/ 5 reps at 200 pounds I knew I could go higher. And I did. Also, since I was doing so much racking of weights between sets I count that as exercise, too.

post gym meal: two small plates of handmade spaghetti loaded with hamburger, 20 oz cup of water

This entry is made before lunch.

 

[Being_the_Don]

Mon Oct. 1, 2007- Sat Oct. 6, 2007

Mon Oct. 1, 2007

no morning bike ride

breakfast: 2 ham sandwiches on wheat bread (1 slice of ham per sandwich), mayonnaise, 20oz cup of water

pregym snack/lunch: 3 hotdogs (no bread), 2 ketchup packets, 1 tsp mustard, 1 tsp relish, 20 oz cup of water

gym workout:

barbell bench press: 4 X 4 16 total at 115 pounds
4 X 4 16 total at 120 pounds

inclined barbell bench press: 7 X 2 14 total at 70 pounds
1 X 2 2 total at 90 pounds*

For some reason I didn't have it in me to lift it this time. I kept worrying that my left arm was going to give. I don't know why I'm feeling like this when I do the inclined bbp. I need to get over this.

pullups (underhand, close grip): 1-10 X 5 29 total

I was at the gym about 40 minutes this time. I rested 1 min between sets but not between routines.

post gym snack: hotdogs (no bread) 1 ketchup packet, 1 tsp relish, 1 tsp mustard, 1 medium sized banana, 20 oz cup of water

This entry is made before dinner

Wed Oct. 3, 2007

no morning bike ride

breakfast: corn, 20 oz cup of water

midday snack: 4 hotdogs (no bread), 1 ketchup packet, 1 tsp relish, 1 tsp mustard, one 20 oz cup of water

pregym snack: 1 cup of homemade chili (loaded w/ beans and ground beef), 1 20 oz cup of water

gym:

dumbbell squats: 6 X 5 30 total w/ 80 pounds in each hand

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

dips: 10 X 3 30 total

pullups (underhand, closegrip): 1-7 X 5 29 total

I was at the gym about 45 min. I rested about 1 min between sets, no rest between routines.

postgym snack: ham slices, mixed nuts

This entry is made before dinner.

Sat Oct 6, 2007

no morning bike ride

pregym breakfast: hotdogs (no bread), 1 ketchup packet, 1 tsp mustard, 1 tsp, relish, 20 oz cup of water

gym:

pullups (underhand close grip): 8-12 X 3 29 total

deadlifts: 5 X 2 10 total at 140 pounds
5 X 2 10 total at 160 pounds
5 X 2 10 total at 185 pounds
5 X 2 10 total at 200 pounds
5 X 2 10 total at 220 pounds

horizontal rows: 10 X 5 50 total at 230 pounds

I was at the gym about 1 h. I rested 1-2 min between deadlift sets (incerased rest when going to 200 pounds), 1 min between rows. I didn't rest between routines. I rack my weights so that counts for exercise, too. I also had a water fountain break. As for the pullups, I decided to do them first because I like pullups and I know I can do more than 7 or 8 in a set. Today I proved that to myself once and for all.

postgym snack: hotdogs (no bread), 1 tsp mustard, 1 tsp relish, 1 ketchup packet.

this entry is made before dinner


FYI last night I had three 4 oz (cooked) ground beef burgers w/ ketchup, relish, mustard but no bread.

And yesterday I was talking to a HB 7.5 about exercise and she was really into it. She asked me what exercises I do and then when I mentioned it's to train and strengthen my muscles she smiled and caressed her left bicep. Then she asked me if I could make a muscle for her. I did a small flex of my right bicep. She got very excited over that. She also said that I'm very healthy. (She also had a lot of good eye contact, smiles, covering her mmouth, hair touching, etc. all the regular signs of high IL). Fitness is for my own sake- I must get stronger, leaner and faster-but hey, giving the ladies a treat to eye candy is also good for my health.

 

[Being_the_Don]

Mon Oct.8,2007-Sat. Oct. 13, 2007

Mon Oct. 8, 2007

no morning bike ride

breakfast: banana, one 20 oz cup of water

lunch/pregym: hotdogs (no bread), 1 tsp relish, 1 tsp mustard, 1 ketchup packet, .5 cup homemade potato salad

gym:

pullups (underhand, close grip): 8-13 X 3 31 total*

*I did 13 in one set, 10 the second set and although I usually stop w/ 29 total, when I did my 3rd set, I said just keep going so I went past 6 reps which would have made for 29 total pullups and went on for two more reps.

barbell bench press: 3-4 X 4 15 total at 115 pounds
3-4 X 14 total at 120 pounds

inclined bench press: 7 X 2 14 total at 70 pounds
6 X 1 6 total at 90 pounds
5 X 1 5 total at 90 pounds

I did better this time. I had been feeling a little worried about the inclined bp but I got a spotter and was able to get past the mental hang up. I'll do more sets next time.

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

I was at the gym for about one hour. I rested about 1 min between sets but not between routines. I also took a water fountain break.

postgym snack: .5 polish sausage, .5 cup of scrambled eggs (all leftoverrs from Sat night's dinner), .5 cup of homemade chili (leftover from last week), 4 slices of wheat bread w/ thin spread of grape jelly, one 20 oz cup of water

This entry is made before dinner

Wed Oct.10,2007

no gym I wanted my wrist to relax.

Sat Oct. 13, 2007

breakfast/pregym: hotdogs (no bread), 1 tsp relish, 1 tsp mustard, 1 ketchup packet, .8 cup of pork & beans 20 oz cup of water- the beans and hotdog were left overs from last night.

gym:

pull ups (underhand,close grip): 5-13 X 4 31 total

deadlifts: 5 X 2 10 total at 160 pounds
5 X 2 10 total at 180 pounds
5 X 2 10 total at 200 pounds
5 X 2 10 total at 220 pounds
5 X 1 5 total at 240 pounds*
3 X 1 3 total at 240 pounds

* This is a 20 pound increase over last week.

horizontal row: 10 X 5 50 total at 230 pounds

I was at the gym for one hour. I rested 1-2 min between deadlift sets. To be honest, I wasn't even breaking much of a sweat by the time I got up to 200 pounds. It's getting much easier now. I'm thinking that what has been causing me to go really slow has been a worry that I might hurt myself working out. Or a feeling of I can't do this yet which goes back to the first cause. That's why I went to 240 pounds this time. My wrist was still had that stiff/slightly sore feeling but I did my deadlifts anyway. And lifted more than I ever have so far. :cheer: I ran out of gas after the second set but that's okay. I rested 2 min then tried again but couldn't lift beyond my knee. I put it down and waited another two min and tried again, got the bar a little higher but not enough for me to want to call it a rep. I rested 2-3 min between rows. I took two water fountain breaks. Becoming stronger is about pushing the body's limits, not just the physical body but the mind. That's why we as athletes tend to have more confidence than people who don't workout. We (for me anyway) know that we can't let fear and hesitation hold us back. Often the thing that says you can't do something is all in the mind-or taught to us by people who are afraid to go as far as they can. Exercise benefits not only our mind but our overall outlook on life and knowing we have what it takes to succeed.

postgym snack: hotdogs (no bread), 1 tsp relish, 1 tsp mustard, 1 ketchup packet, 20 oz cup of water.

This entry is made before dinner.

 

[Being_the_Don]

Mon Oct. 15, 2007- Sun Oct. 21, 2007

Mon Oct. 15, 2007

no morning bike ride

breakfast: 4 slices of toast, 2 tblsp grape jelly, one 20 oz cup of water

lunch/pregym: 3 hotdogs, 1 tsp relish, 1 ketchup packet, .5 tsp mustard, one 20 oz cup of water

gym:

pullups (underhand,close grip): 3-13 X 4 31 total

(flat) barbell bench press*: 4 X 4 16 total at 115 pounds
4 X 3 12 total at 120 pounds

*It's always been flat but I decided to make the distinction now that I've added inclined bbp to my workouts

inclined bench press: 7 X 2 14 total at 70 pounds
2 X 2 4 total at 90 pounds*

* I had a spotter for the 90 pound presses but I ran out of gas 3/4 of the way through the 3rd rep on both sets so I didn't count them. I'm disappointed that I wasn't able to do 6 reps X 2.

I was at the gym about 40 min and rested 1 min between sets.

post gym snack: hotdog (dry), protein bar

This entry is made before dinner.

Wed Oct. 17, 2007

no morning bike ride

breakfast: 1 ham slice, 1 slice of wheat bread, 1 tsp mayonaisse, 20 oz cup of water

lunch: 1 can of tuna, 20 oz cup of water

pregym snack: protein bar

gym:

dips: 10 X 3 30 total

pullups (underhand,close grip): 3-13 X 4 31 total

dumbbell squats: 6 X 5 30 total w/ 80 pounds in each hand

dumbbell lunges: 10 X 5 50 total (25 per leg) w/ 45 pounds in each hand

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

overhand pullups close grip: 7 X 1 7 total
6 X 1 6 total

overhand pullups shoulder width: 2 X 2 4 total

overhand pullups close grip: 2 X 6 12 total

I had time to spare so I decided to do some overhand pullups. They're much easier to do than before. The thing is that after the second set I wanted to try them out with a wider grip, I psyched myself out more than anything which is why I did less reps. By the time I went back to close grip I only did two reps because I was losing interest w/ it today.

postgym snack: ham slices, 20 oz cup of water.

This entry is made before dinner.

Sun Oct. 21, 2007

no morning bike ride

breakfast: 1 handful of roasted peanuts, 1 chicken patty, 2 eggs (scrambled), 1 ketchup packet, 1 tsp mustard, 1 tsp relish, one 20 oz cup of water

lunch: 1 chicken patty, 1 ketchup packet, 1 tsp mustard, 1 tsp, relish, one 20 oz cup of water

pregym snack: 4 oz chicken breast (boiled), one 20 oz cup of water

gym workout:

pullups: 8-14 X 3 31 total

deadlifts: 5 X 2 10 total at 160 pounds
5 X 2 10 total at 180 pounds
5 X 2 10 total at 200 pounds
5 X 2 10 total at 220 pounds
5 X 1 5 total at 240 pounds
************************* 2 min break between next sets
1 X 1 1 total at 240 pounds
1 X 1 1 total at 240 pounds
1 X 1 1 total at 240 pounds
1 X 1 1 total at 240 pounds
1 X 1 1 total at 240 pounds
1 X 1 1 total at 260 pounds**

** This is 20 pounds more than last week.

I had to take a break between each deadlift after the first set. I was feeling it. I wanted to stop but I had already made up my mind that I was going to get up to 260 pounds this workout. So I paced myself by taking a longer break between routines when I started my second set. During all previous sets I didn't take a break between reps.

horizontal row: 10 X 5 50 total at 230 pounds

post gym dinner: two 2.5 oz chicken breasts (boiled), two 2.5-3 oz roast beef, two ketchup packets, 1 oz baby carrots, one small potato, one 20 oz cup of water

 

[Being_the_Don]

Wed Oct. 24,2007-Fri. Oct. 26, 2007

Wed Oct. 24, 2007

no morning bike ride

breakfast: 2 oz boneless chicken (left over from last Sunday), .5 cup pork & beans, one 20 oz cup of water

lunch/pregym: junior whopper, what bread (4 slices) w/ thin jelly spread, one 20 oz cup of water

gym:

pullups (underhand, close grip): 5-13 X 4 34 total*

* When I reviewed my earlier entries noticed that I had achieved 34 pullups in one workout. So I'm going to resume that many pullups for the time being, then move up in a few weeks.

dumbbell squats: 6 X 5 30 total w/ 85 pound dumbbells in each hand*

*When I went to get the dumbbells someone was already using the 80 pounders and I didn't feel like waiting. It was time to increase the weight anyway (this is the second time this has happened, a few months back someone was using the 60 pounders so I got the 65 pounders instead).

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

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

dips: 10 X 3 30 total

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

post gym snack: junior whopper, 20 oz cup of water. I got the whoppers because there wasn't anything else in the fridge. I personally prefer McDonald's to Burger King but BK was a little closer to my place.

This entry is made before dinner.

Fri Oct. 26, 2007

breakfast/pregym: .5 cup of pinto beans, green tea,

gym:

pullups: 7-14 X 4 34 total

deadlift: 2 X 5 10 total at 180 pounds
2 X 5 10 total at 230 pounds
5 X 1 5 total at 260 pounds
3 X 1 3 total at 260 pounds
2 X 1 2 total at 260 pounds
3 X 1 3 total at 280 pounds*
1 X 1 1 total at 280 pounds
1 X 1 1 total at 280 pounds
3 attempts at 300 pounds, couldn't lift above the knee. I ran out of steam.

I was at the gym 1 h 10 min, I rested only 1 minute between pull up sets and the lower deadlifts. I rested 3-4 min on the higher weight deadlifts. It felt good to be lifting this. I knew I could and I'll do even better next week.

post gym: .5 cup pinto beans, 3.5 oz pork chop, 1.2 oz ham, 1 thick bologna slice, 2 tblsp mayonnaise, one 20 oz cup of water.

dinner: 12 ham slices, 4 slices of bread (all wheat for bread at home), 2 tblsp mayonnaise, one 20 oz cup of water, 10 oz milk, .7 cup of cheerios.

* This is a new max for me. In all I did 5 deadlifts at 280 pounds.

 

[Being_the_Don]

Mon. Oct. 29,2007-Sat. Nov. 3, 2007

Mon Oct. 29, 2007

breakfast/pregym: 1 medium slice of meatloaf, large baked potato, green tea, one 20 oz cup of water

gym:

pull ups (underhand,close grip): 1-13 X 5 34 total

barbell bench press: 4 X 4 16 total at 115 pounds
1-4 X 4 11 total at 120 pounds

standing barbell overhead press: 6 X 5 30 total at 80 pounds

inclined dumbbell bench press: 1-6 X 5 26 total w/ 40 pounds in each hand

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

post gym: 3 medium slices of meatloaf, 20 oz cup of water, one fish oil gel cap

snack: ham slices

This entry is made before dinner

Sat Nov 3, 2007

breakfast/pregym: .5 sausage pizza, one 20 oz cup of water, 1 cup of green tea

gym:

pullups: 6-14 X 4 38 total*

* That's a lot more pullups w/ less reps.

deadlifts: 5 X 2 10 total at 230 pounds
5 X 2 10 total at 250 pounds
5 X 1 5 total at 270 pounds
2 X 1 2 total at 270 pounds
1 X 1 1 total at 270 pounds

I planned to do a total of 20 at 270 pounds but ran out of steam. But I did more reps at 270 pounds this week then I did 280 pounds last week so I'd say I'm about even for these two weeks. I'm not happy with it, though. I should have done better, the only one who's going to get me up there is me. I was at the gym for about one hour and 5 minutes w/ a 1 min rest between pull up and lower deadlift reps, and 3-4 minutes between deadlift sets at higher weight reps. I didn't take a water fountain break, this time.

post gym snack: double hamburger, one 20 oz cup of water, 1 fish oil suppl.

This entry is made before dinner.

 

[Quiksilver]

Awesome work man

You're very diligent with this program. You see any difference in the mirror?

 

[Being_the_Don]

Awesome work man

You're very diligent with this program. You see any difference in the mirror?

Thanks, dude. Day by day. My waist size is 30"-32" (I haven't measured them in a while but the jeans I've got a loose in the waist and they're 32s), and my weight is consistent around 158 pounds but I want to get down to 154. I can see definition in my upper body and when I flex I can see my abs. For me it's important to have strength and definition without getting bigger or looking bulky. I'm glad to post my journal on this forum because I can track my progress and others can see it and make comments on it.

I want to get my horizontal bbp and inclined bbp weights up, I know I can do better. I feel good, though. When I look in the mirror, pass a window I glance at myself walking by and I like what I see. I feel healthy and that's important.

 

[Being_the_Don]

Mon. Nov 5, 2007

I went to gym this morning. During the afternoon I wasn't feeling very good so I went to the doctor and was advised to take it easy for a while. So I'll take it easy for a week. I'm posting today's results.

Mon Nov. 5, 2007

breakfast/pregym: green tea, .5 cup of chili, 2 ham slices, one 20 oz cup of water

gym:

pullups: 8-14 X 4 40 total*

*That's a new high for me. I did 38 last Saturday.

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

* I wasn't into the bbp today, I only did the 4 sets, sometimes it's a good idea to switch out exercises.

inclined dumbbell bench press: 6-8 X 5 38 total w/ 40 pounds in each hand

I don't know the term for this next exercise. I stand w/ a dumbbell in each hand. I then raise the dumbbell in front of me until it is at chest level and parallel to the floor. I repeat this alternately w/ each hand. : 10 X 5 50 total w/ 30 pound dumbbells in each hand.

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

I was at the gym 57 minutes. I rested 1 min between sets.

post gym meal: 3 oz baked chicken breasts, 1 medium skinless baked potato, 2 fun size snickers bar, 1 fun size 100 grand, 1 fun size kit kat, one 20 oz cup of water, 1 fish oil suppl.

This entry is made before dinner.

 

[Being_the_Don]

Mon Nov. 12, 2007- Sat. Nov. 17, 2007

Mon Nov. 12, 2007

breakfast/pregym: one thick slice of meatloaf, green tea, one 20 oz cup of water

gym:

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

standing overhead barbell bench press: 6 X 5 30 total at 80 pounds

inclined dumbbell bench press: 5-8 X 5 37 total w/ 40 pounds in each hand

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

I was at the gym 45 min, I took 1 min between sets but not between routines. I had two water fountain breaks.

post gym snack: 2 oz protein drink, large slices of meatloaf, turkey slices (from real turkey ), one 20 ox cup of water

This entry is made before dinner.

Wed Nov. 14, 2007

breakfast: .2 cup pinto beans, .1 oz pork steak mixed in, corn flakes w/ milk, one 20 oz cup of water, green tea

midday snack/pregym: ground beef, 1.5 tblsp peanut butter, one 20 oz cup of water

gym:

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

dips: 10 X 3 30 total

I was at the gym 50 minutes, I rested 1 min between sets but not between routines. I had two water fountain breaks

postgym snack: meatloaf, thick ham slices

Sat Nov. 17, 2007

breakfast: corn flakes w/ milk, ground beef patty, 1 ketchup packet, one 20 oz cup of water, green tea

pregym snack: raisin bran w/ milk, one 20 oz cup of water

gym:

running: 1.92 mi at 4.5 mph 18 min

deadlifts: 2 X 5 at 230 pounds
2 X 5 at 250 pounds
1 X 5 at 270 pounds

I really wasn't planning on going to the gym at all, today. I was going to postpone until tomorrow but that is slacking. The little voice inside my head said "Get off your butt and do it." I couldn't decide on what aerobic exercise to do, so I lost about 5 minutes . Finally I decided to run for a while. After that I had some extra time so I got in some deadlifts. I would have done more but the gym was about to close. I was at the gym 50 min, I rested 2-3 min between deadlift sets, and took two water fountain breaks.

post gym snack: hotdogs, one 20 oz cup of water

This entry is made before dinner.

 

[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.