Workouts and Progress Pic for 9/20-9/27

9/20

Supps: BM, Multi, Fish Oil

Yesterday's Run: 4.51 miles in 44:20. Slow as shit, even with a jogging stroller. Not happy.

Today:

Jog: 2.43 miles in 17 minutes on treadmill

Incline BB: 135 x10, 185 x 8, 205 x 7, 215 x 6, 225 x 3
BW Pullups: 5 sets of 5 slow as hell, held at top for a 2 count
Superset:
Chins: BW x 8 x 4
Dips: BW x 12 x 4
Superset:
Cable OH Presses: 40 each x 12, 50 x 12, 60 x 10, 80 x 8
Cable DB Curls: 40 x 15 x 4
Superset:
Concentration Curls: 25 x 12 x 3
DB OH Extension: 65 x 10 x 3

Pushups to failure: 3 sets

Swim: 17 minutes, 975 meters


This is a deload cardio week. Cutting cardio minutes way back. Will make all of them count by sprinting as much as possible. 1 month till my next race.

9/21

Workout:

Bike: 60:29---19.06 miles

9/22

Supps: BM, Multi, Fish Oil

Workout:

Jog: 2.19 miles in 19 minutes

Wide Grip Lat Pulldowns: 80 x 15, 130 x 5, 150 x 5, 170 x 5, 190 x 5
DB Bench: 80s x 10 x 5
Giant Set:
Standing DB OH Presses: 55 x 10 x 4
Incline Curls: 30 x 8 x 4
Close Grip Pushups: BW x 15 x 4
Giant Set:
Tri Pushdowns Rope: 80 x 10 x 4
Cable Curls: 80 x 12 x 4
Chins: BW x 5 x 4

Swimming: 1700 m in about 26 minutes.

9/23

Supps: BM, Multi, Fish Oil

Workout:

Elliptical: 30 minutes of intervals
Abz Circuit: 15 minutes
Treadmill: 30 minutes walking at a 4.2 pace on a 15 incline

Really needed an off day today and the fact my daughter slept straight through last night made it so much harder to get up and get moving. Decided to hit abs and some active recovery.

9/24

Yesterday afternoon: Jog with my daughters in jogging stroller 4.83 miles in 44 minutes.

Today:

Supps: BM, Multi, Fish Oil

Workout:

Smith Machine OH Presses: 90 x 15, 140 x 5, 160 x 5, 180 x 5, 185 x 5
TBar rows: 45 x 15, 90 x 5, 115 x 5, 140 x 5, 150 x 5
BB Bench: 135 x 15, 185 x 5, 205 x 5, 225 x 5, 245 x 4.5 (fail)

Spinning: 45 minutes

Superset:
Cable DB Curls: 40 x 10, 50 x 10, 70 x 8
Dips: BW x 10 x 3
Superset:
Tri Pushdowns: 80 x 12 x 3
Cable High Pulley Curls: 70 x 10 x 3

Swimming: 30 minutes

I'm fried. Looking forward to an off day tomorrow

9/27

4.2 miles in 37 minutes



So I thought I'd throw up some progress pics.

Here is me in March:




Here is me now:

Continued Workouts, Pics, Bike Porn

9/12


Jogging: 4.11 miles in 39:42 Jogging Stroller included.


9/13


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Bike: 68 minutes didn't take the GPS.

Swim: 30 minutes 1650m. Mostly worked on form and finishing out strokes.


9/14


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Jogging: 3.6 miles in 26:47

HS Incline Bench: 45s x 20 x 2, 70s x 15, 90 x 10 x 2
Giant Set:
Lat Pulldowns: 100 x 15, 115 x 15, 135 x 10, 150 x 10, 180 x 5
Push ups: BW x 25 x 5
Planks: 1 minute holds x 5
Giant Set:
Upright Rows: 70 x 15 x 5
DB Curls: 30 x 10 x 5
Tri Pushdowns: 70 x 12 x 5
Hanging Knee Raises: 15 x 5

Damn I was running a 6 minute mile for the first mile and slowly trailed off from there. Was really fresh this morning. My daughters have already asked me to go jogging tonight so that we can look for ducks and turtles. I may oblige depending on my patience level.


So here's what my typical day will look like. I'm not saying I'm not going to sub in stuff but my goal is to keep the macros about the same. May pull back carbs slowly if I see a weight issue.

Waking: 1/2c oats & whey
Workout
Post Workout: 1/2c oats & whey
Mid Morning: Turkey Burger (no bun), 2 poached eggs, 1 c brown rice
Early Afternoon: Tuna Sammich on Wheat Bread, salad, 2 cheese sticks
Late Afternoon: 1/4c almonds, dried fruit, protein shake (here or prebed)
Dinner: Grilled Chx, Brown Rice, green veggie
PreBed: 1/2c oats, 1 tbl natty PB, whey if not at snack time.

Totals as I can calculate: Cals- 2702 Fat- 78 Carbs- 235 Protein- 264


9/15


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Spinning: 68 minutes (lots of jumps and sprints)
Swimming: 32 minutes


9/16


Supps: CFBM, Multi, Fish Oil

Workout:

Jogging: 4.2 miles in 36 minutes

BB OH Shoulder Presses: 90 x 12 x 2, 140 x 10, 160 x 8, 170 x 5
Giant Set:
BB Incline Bench: 135 x 15 x 4
BW Pullups: BW x 8 x 4
Kettlebell Swings: 25 x 12 x 4
Giant Set:
Tri Pushdowns: 60 x 15, 70 x 15, 80 x 12 x 2
Face Pulls: 70 x 15 x 4
BB Cable Curls: 60 x 15, 70 x 15, 80 x 12 x 2

Abz Circuit


9/17


Supps: Blue Razz BM, Multi, Fish Oil

Workout:

Bike: 1:40:00 for about 32 miles

Pool was full. Bummer. Did some light BW shit and went home.

9/18

Off Day

9/19

4.51 miles in 44:20. Slow as shit, even with a jogging stroller. Not happy.


So I thought I'd put some race pics up.










Also thought I'd throw up some bike porn.


This bike is almost $10k





Here is the bike I want:

9/4-9/11

This week was odd due to Labor Day on Monday. Tried to stay on schedule as much as possible.

9/4

Off Day

9/5

Jogging: 5.05 miles in 44:14


9/6

Off Day


9/7



Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

Spinning: 70 minutes. New teacher, good class, wanted to get out on the bike but it's still drizzling here.

Superset:
Deads: 135 x 25, 185 x 18, 235 x 15, 285 x 10, 135 x 20
BB Bench: 185 x 15 x 5
Superset:
Cable Crossovers: 60 x 12 x 4
Lat Pulldowns: 150 x 12 x 4
Superset:
Standing OH BB Presses: 95 x 15 x 4
Face Pulls: 70 x 12 x 4
Superset:
BB Curls: 70 x 15 x 4
Tri Pushdowns: 70 x 15 x 4

Abs Circuit


9/8


Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:

Bike: 70 minutes--- 23.1 miles
Sprints: 1.75 miles of 400 run/200 walk in 13 minutes
Swim: 1750m in 30 minutes

Kick ass workout. Worked on form and pacing for the first 1250m in the pool and then sprinted for 500m.


9/9


Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:

Jogging: 4.52 miles in 35 minutes

Wide Grip Lat Pulldowns: 100 x 15, 130 x 12, 190 x 5 x 3
BB Incline Press: 135 x 12 x 2, 185 x 8 x 2, 225 x 5
Giant Set:
Upright Rows: 70 x 15 x 3
Preacher Curls: 70 x 12 x 3
Close Grip Pushups: BW x 25 x 3



9/10



Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol, E/C

Workout:



Bike: 1hr 28 min 28.19 miles


9/11


Supps:
Multi, Fish Oil, Carb Free Body Mortar, 2 cups of black coffee (thats a supp right?)

Workout:

BW Pullups: 8,8,8,8,10

Giant Set:
Bench: 135 x 20 x 2, 185 x 15 x 2
Front Plate Swings: 25 x 15 x 2, 35 x 10 x 2
Preachers: 70 x 12 x 4

Giant Set:
DB Rows: 70 x 15 x 4
Side Lateral Raises: 20 x 15 x 4
CGBP: 135 x 17 x 4

Abs Circuit-- 8 minutes

Today was a fun workout. My legs are still pretty fried so no leg work today. I'm ready for a nap but I just don't see that in the cards.

I'm Back

Wow I haven't updated this in FOREVER. I guess life just gets in the way sometimes.

Well over the past few months I've become a triathlete and become an addict in regards to the sport. What is it I'm addicted to you ask? First off the trainingin is intense. No I'm probably not going to pull 450 on a deadlift ever again, but at 33 years old who cares? The amount of mental and physical stamina it takes to compete at a high level in this sport is insane. Did you notice I used the word compete? Standing at the boat ramp before my first triathlon was the biggest adreneline rush I've had since High School. I used to be a competition junkie and now I remember why.

I've set new fitness aspirations in my life. The rest of this year I will probably compete in 2 more sprint triathlons. In these events I want to come in the top half of the field. Seems doable since I was just outside that in my first race. Next year I move on to the Olympic distance. And by the end of 2011/beginning of 2012 I hope to participate in a Half Ironman event. Crazy right? So I'm going to log my progress and thoughts here and a few other places so the important people in my life can see what I'm doing and maybe keep me a little honest in my training. I'll probably update this weekly

8/30

Supps: 4 Hypertrop-X, 2 scoops of BMCF, no Nocturnabol last night

Workout:

Bike: 48 minutes at 85-95 rpm
Swim: 25 minutes of freestyle. Somewhere around 1400-1600m. I lost count somewhere in the middle of the number of laps.

8/31

Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

BB Bench: 135 x 10, 185 x 10, 225 x 5, 235 x 5, 245 x 5, 265 x 2

Giant Set (4 cycles no rest)
DB Incline: 55 x 12, 65 x 12, 75 x 12, 80 x 12
Front Plate Raises: 45 x 10 x 4
Rope Pushdowns: 90 x 10 x 4
Hanging Knee Raises: 20 x 4 sets

Giant Set (4 cycles no rest)
Deads: 135 x 12, 225 x 10, 275 x 12 x 2
HS Lat Pulldowns: 180 x 10 x 4
DB Curls (slow,slow,slow): 30 x 12 x 4
Planks: 1 minute sets x 4

Jog: 2.9 miles in 24 minutes


9/1

Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:

Spinning: 64 minutes @ 70-110 rpm
Abs: Decline situps, oblique work, planks on bosu ball
Swimming: 32 minutes.


9/2

Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:
Lat Pulldowns: 110 x 10, 130 x 10, 150 x 8, 170 x 8, 200 x 3
Giant Set (4 cycles no rest)
BB Incline Bench: 135 x 10, 185 x 10, 225 x 5, 185 x9, 185 x 12
Standing OH DB Presses: 50 x 10 x 4
BW Dips: 12 reps x 4
Hanging Knee Raises: 20 x 4 sets
Giant Set (4 cycles no rest)
DB Rows: 80 x 10 x 2, 90 x 8 x 2
Straight Arm Pulldowns: 75 x 15 x 4
DB Curls (slow,slow,slow): 35 x 12 x 4
Russian Twists: 15 each side x 4

Jog: 3.84 miles in 32 minutes


9/3
Supps: 4 Hypertrop-X, 1.5 scoops of CFBM, 1 Noturnabol

Workout:Biking: 80 minutes---26.9 miles

Swimming: 40 minutes-- approx 2100m

6/18/10 and 6/19/10 Fitness

Yesterday's Workout:

Rowing: 10 minutes

BW Pullups: 8, 8, 5, 5
Superset:
HS Low Rows: 45each arm x 15, 70 x 10, 80 x 10, 90 x 10, 100 x 10
HS High Rows: 45each arm x 20 x 5
Superset:
HS High Rows: 70 each arm x 10, 70 x 10, 90 x 8, 90 x 8
HS Lat Pulldowns: 70 each arm x 12 x 4

Spinning: 45 minutes

Freemotion OH Presses: 100 x 10, 120 x 8, 140 x 8, 150 x 8
Superset:
Side Lateral Raises: 30 x 8 x 3
Front Plate Raises: 45 x 12 x 3
Superset:
Face Pulls: 65 x 10 x 3
DB Shrugs: 80 x 12 x 3

Arnold Presses: 40 x 12 x 3

Swimming: 400 meters

Today

3 miles in 29:16

Workout 6/16/10

Elliptical: 5 minutes

DB Incline: 45 x 15, 60 x 10, 75 x 10, 90 x 8, 100 x 6
Giant Set:
HS Incline: (weight per arm) 45 x 15, 55 x 15, 70 x 10, 80 x 8
BB Decline: 135 x 10, 155 x 10, 165 x 10, 185 x 8
Pec Dec: 130 x 12 x 4

Jogging: 2 miles in 18:58

Superset:
Seated DB Curls: 25 x 10, 30 x 10, 30 x 8
Tri Pushdowns: 72.5 x 10 x 3
Superset:
Close Grip EZ-Bar Curls: 70 x 10 x 3
Skullcrushers: 80 x 10 x 3
Superset:
Preachers: 45 x 12, 60 x 10, 70 x 10, 80 x 8
Tri Kickbacks: 30 x 10 x 4

Swimming: 400 m Freestyle

Workout and Macro Breakdown 6/15/10

Workout:

Jogging: 1 mile in 9:40

Deads: 135 x 12, 185 x 10, 225 x 10, 275 x 5, 315 x 5, 335 x 5

Ab Circuit: 10 minutes

Superset:
SLDLs: 135 x 15, 185 x 12, 225 x 10 x 2
Leg Curls: 140 x 12 x 4
Superset:
Seated Calf Raises: 150 x 10 x 4
Standing Calf Raises: 210 x 18 x 4

Spinning: 20 minutes in hover position to engage hammies mostly.

Projected Macros:

Cals: 1978 P: 208 C: 100 F: 82 Fiber: 9

Weight: 194

Workout and Macro Breakdown 6/14

This was a great family weekend. Unfortunately I had some major nutritional breakdowns. I gave in and ate things like donuts, hot dogs, and chicken nuggets. Oh well back on the wagon. I'm almost out of bottle one and I'm debating whether to keep up through bottle 2 or save it.

Workout:

Jogging: 1.10 miles in 10 minutes

HS Bench: 45s x 10, 70 x 5, 80 x 5, 90 x 5, 95 x 5 dropped to 70 x 5
TBar Row: 45 x 12, 90 x 5, 115 x 5, 140 x 5, 165 x 5
BB OH Presses: 90 x 10, 140 x 5 x 2, 150 x 5 dropped to 90 x 6 (2 sets)

Spinning: 20 minutes of sprinting

Wide Grip Pull ups: BW x 5 x 5
BB Curls: 45 x 15, 65 x 5, 85 x 5, 95 x 5, 105 x 4
CGBP: 95 x 8, 135 x 5, 155 x 5, 185 x 5, 195 x 5 dropped to 135 x 5

Swimming: 550 meters

Projected Macros:

Cals: 2105 P: 238 C: 96 F: 82 Fiber: 11

Weight: Not taken

Today's Workout

Workout:

Elliptical: 10 minutes

Hack Squats: 90 x 12, 140 x 12, 180 x 10, 230 x 10, 270 x 8
Superset:
Leg Press: 450 x 15 x 4
Leg Press Calves: 450 x 15 x 4

Cardio: Spinning 15 minutes

Unilateral Leg Ext: 60 x 12--> 80 x 10--> 100 x 8 (3 sets)
Unilateral Leg Curls: 50 x 12--> 65 x 10--> 70 x 8 (3 sets)
Superset:
Standing Calves: 220 x 12 x 4
Unilateral Horizontal Calf: 100 x 15 x 4

Cardio: 1.5 miles in 14:06

Projected Macros:
Will Post Later

Weight: 195

6/8 Workout and Thoughts from the Weekend

If anyone is following out there in cyberland, sorry about the lack of an update yesterday. Ofcourse I made it to the gym, but I didn't have any stims preWO and I felt like I was dragging all day long. Today is better, much better

Workout:

Cardio: 1.5 mile jog is 14:20

Squats: 135 x 10, 185 x 10, 225 x 5, 275 x 5, 315 x 5, 345 x 2

Abs Circuit

Speed Deads: 135 x 10, 185 x 10, 225 x 10
Deads: 275 x 5, 315 x 5, 350 x 5

Spinning: 10 minute all out sprint FUUUUUUUU

Projected Macros:
Cals: 2029 P: 227 C: 88 Fat: 85 Fiber: 10

Weight: Not taken


This weekend was great. Got a good jog in on Saturday. I think that aspect of my training is set. I have only room to get better prior to August. One I need to acclimate myself to the heat and two I need to start pre-exhausting myself so that I can get a feel for running the 3 miles at the end of the race. Other than that it was a weekend of spending time on the couch with Cindy catching up on the latest season of 24 that we have on DVR. Seems good so far. I think we're through 5 or 6 hours. Watching a series like that in big chunks is the way to go. I really need to start getting my political and social thoughts up here so that I don't carry on with Cindy because I don't think she cares too much honestly. :P

Today's Activity

Damn it's hot. Sweating like a virgin in a room full of Thai hookers.



http://rnkpr.com/a6ew0i

Today's Workout and Food Intake Info 6/3

Workout:

Cardio: 1 mile in 10 minutes

Lat Pulldowns: 100 x 20, 130 x 15, 160 x 10, 175 x 8
DB Rows: 45 x 15, 60 x 12, 75 x 8, 100 x 7
Superset:
HS Low Rows: 45 x 10, 70 x 8, 80 x 8
HS High Rows: 45 x 20 x 3
Superset:
HS High Rows: 70 x 8, 80 x 8, 90 x 8
HS Lat Pulldowns (Rev Grip): 70 x 8 x 3

Cardio: Spinning 20 minutes

Superset:
BB Curls: 45 x 15, 65 x 12, 85 x 8, 95 x 6 dropped to 65 x 6
Rope Pushdowns: 45 x 15, 57.5 x 10 x 2, 65 x 8
Superset:
Preachers: 45 x 15, 55 x 12, 65 x 10, 80 x 8
Dips: BW x 10 x 4
Superset:
EZ Curl 21s: 50 lbs, 3 sets
BW CG Pushups: 3 sets to failure

Cardio: Swimming 400 m

Projected Macros:
Cals: 2148 P: 224 C: 86 F: 100 Fiber: 11

Weight: 196


So I've been on a fat burner/appetite suppressant. One of the supplement manufacturers set me up for free if I log my feelings on it. Simple enough right. Anyway, while I'm not far enough into it to judge the fat burning effects I can comment on the appetite suppression and the energy level. Both are excellent. I have trouble making myself eat and my energy for 4-5 hours after taking it is through the roof. I'm really happy with it. Here is a link for anyone interested:

http://store.lockoutforums.com/shop/transform-burner-caps-p-1930.html

More Immigration Lunacy

http://www.washingtonexaminer.com/politics/Mexico-opens-California-office-to-provide-ID-for-illegals-95434969.html


So, I'm a conservative. Some might call me more than that, but I'll stick with very conservative Libertarian. While one could probably guess my leanings on this subject even Libs would have to say WTF on this one.

Workout and Macros 6/3

Workout:

Cardio: 10 minutes of Rowing at a level 10

Leg Press: 360 x 10, 450 x 10, 540 x 8, 630 x 8, 630 x 6 dropped to 450 x 6, dropped to 270 x6
Leg Press Calves: 450 x 15 x 2, 630 x 12 x 3
Deficit SLDLs: 135 x 12, 185 x 10, 185 x 10, 235 x 8, 235 x 8 dropped to 185 x 6

Abs: 10 minutes of abs w/ no rest between exercises (Planks w/ plates, balance ball crunches, Russian Twists)

Alternating Leg Ext: (weight per leg & no rest between legs) 60 x 10, 80 x 10, 100 x 8, 110 x 7
Alternating Leg Curls: (weight per leg & no rest between legs) 65 x 10 x 2, 50 x 10 x 2
Standing Calves: 105 x 15---->150 x 10, 150 x 12---->210 x 10, 210 x 12---->265 x 8

Cardio: 15 minute sprint on Spinning Bike

Projected Macros:

Cals: 2078 P: 244 C: 87 F: 81 Fiber: 11

Weight: 196.5

My legs are dead. Between not taking an off day in quite a while and the workout I'm fried. Still dropping weight which is good. I'm going to try and get some pics and political thoughts up later today.

Workout and Other Stuff 6/2

Workout:

Cardio: 1.5 miles jogging in 14:50

BB Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 7
Superset:
DB Incline: 45 x 15, 70 x 8, 70 x 8, 70 x 6 dropped to 45 x 6
DB Decline: 45 x 15, 90 x 8, 90 x 8, 90 x 6 dropped to 45 x 6
Superset:
Incline Bench on the Smith: 90 x 20, 140 x 12, 160 x 10, 160 x 12
Incline Flys: 35 x 8 x 4

Spinning: 15 minutes

BB OH Presses: 135 x 10 x 3
Superset:
DB Snatch: 45 x 8, 50 x 8, 55 x 8, 60 x 8
DB Lateral Raises: 20 x 12 x 4
Superset:
Upright Rows: 85 x 8, 90 x 8 x 2
BO Lateral Raises: 20 x 10 x 3

Swimming: 550m

Projected Macros:

Cals: 1962 P: 232 C: 96 F: 72 Fiber: 10

Weight: 197

I REALLY want to get my hands on a good road bike and get to training on the road instead of in a spinning room. I just don't have the cash together yet to make that happen. Oh well. Put on a pair of pants I haven't worn in almost a year. Yay. Feels good mayne.

Yesterday was Reagan's first day home from school for the summer. I thought it would go fairly smooth and boy was I wrong. It was a change in routine for everyone and it threw us all off, including Abby. I guess give it a week and we'll be set, but damn yesterday sucked. Also the mission, outside of fitness, for the summer is to get Reagan potty trained. Wish us luck and sanity.

6/1 Workout and Thoughts from the Weekend

So the weekend was pretty awesome. Went to the zoo with the family and our friends Crissy and John and their kiddos Sarah and Jacob. Both of my girls love being outside so it was a good way to start the weekend.

Sunday morning I got to go jogging with my oldest in hopes that Cindy would get to sleep in. Nice to have someone to talk to as you run even if it's a 3 year old.

Yesterday I got to hit the gym by myself. When you're used to working out with a small crowd around 5 AM regularly it's a shock to workout with a full gym. Very odd.

We also went shopping at the outlet mall. Under Armour (sp?) was running a great deal on thier tighter fitting shirts. $15 each or something. I had one in my hand when my inner fat kid came busting through. He said "WTF??? Your love handles are far too big to wear that. Everyone will stare and snicker." So I put it back. Hit up a nice sale at the Gap outlet though. Need some 34 shorts. Everything I have falls off my ass at the moment.


Today's Workout:

Cardio: 1 mile in 9:46

Deadlifts: 135 x 20, 185 x 8, 225 x 8, 275 x 8, 315 x 8, 365 x 5 Straps added for last 2 sets

Various ab exercises from a plank position w/ no rest period 10 minutes
Squats: 135 x 12, 185 x 10, 225 x 5, 275 x 5, 315 x 5

Spinning: 20 minutes

Projected Macros:

Cals: 2006 P: 230 C: 95 F: 75

Weight: 197.5

Memorial Day Workout

Cardio: 1 mile in 9:36

BB Incline: 135 x 10, 185 x 8, 225 x 5 x 2, 225 x 3
Power Cleans: 135 x 5, 155 x 5, 165 x 5, 175 x 5 x 2
Pull ups: 100lbs of assistance x 12, 70 x 12, 40 x 8, BW x 8 x 2
HS OH Presses: 45 each arm x 15, 70 x 10, 90 x 5 x 3

Cardio: Spinning Class for 15 minutes

Superset:
DB Curls: 30 x 8, 40 x 8, 45 x 5 x 3
HS Dips: 90 x 15, 140 x 12, 180 x 8, 230 x 5, 280 x 5
Supeset:
EZ Curls: 90 x 5 x 4
CG Push ups: BW to failure x 4

Swimming: 500 m freestyle

Yesterday's run 1.5 mile track x 2 @ 10 minutes per mile



Today's run 1.5 mile track @ 10 minutes per mile with a jogging stroller and my 37 lbs daughter.

Workout and Macro Breakdown 5/28

Workout:

Cardio: 1.1 mile jog in 10 minutes

Lat Pulldowns: (Neutral Grip) 100 x 20, 130 x 15, 160 x 10, 190 x 4
Superset:
DB Rows: 50 x 15, 65 x 12, 80 x 8, 100 x 5
Straight Arm Pulldowns: 67.5 x 10 x 4
Superset:
BB Rows: 135 x 12, 155 x 10, 155 x 10, 185 x 6 dropped to 135 x 6
HS Unilateral Lat Pulldowns: 45 each arm x 15, 70 x 10, 90 x 8, 90 x 8 dropped to 70 x 6

BW Chins to failure: 3 sets

Cardio: Rowing at a level 10 for 12 minutes

Superset:
BB Curls: 45 x 15, 65 x 8, 85 x 8, 95 x 6 dropped to 45 x 12
CGBP: 90 x 12, 140 x 10, 160 x 8, 180 x 6 dropped to 90 x 8
Superset:
DB Curls: 25 x 12, 30 x 10, 35 x 8, 35 x 8 dropped to 25 x 8
Decline Skulls: 80 x 8 x 4
Superset:
Preachers: 45 x 12, 55 x 10, 70 x 8, 80 x 6 dropped to 55 x 6
OH Dumbell Ext: 70 x 8 x 4

Cardio: Swimming 300m Freestyle 100m Breast Stroke

Projected Macros:

Cals: 2386 P: 185 F: 90 C: 118



Not happy with the macro breakdown. may have to find somewhere to slam some more protein in and eliminate some carbs. Good news is I'm still losing weight after adding back in some carbs. Bad news is my wedding ring doesn't fit so well anymore. Almost lost it yesterday. Guess it's time to get it resized. Tomorrow I'm going to try and crank out a 5k on my own. Hoping to get at least one full run of a Sprint Tri in before the actual race.

Workout 5/27/10

A little of my fitness background:

Growing up I was always in athletics. I was always the fat kid who could play sports. I grew up eating a meat and 2 starches at just about every dinner. I don't blame anyone really for how big I was. I was/am pretty carb sensitive. Not that anyone knew what that meant in the 80s. I also love food and had issues saying no. I passed up 200 lbs around 11 or 12 and hit my peak in college at about 250-260. Damn I was fat.

Anyway 3 years ago my daughter Reagan was born. I wasn't going to be the fat dad, or the dad who couldn't play with his kids because of their weight. So I started on a journey to lose weight. Over the past 3 years fitness has become a passion. I've had my ups and my downs and have really struggled to get my diet in check, but finally I think I'm there.

Currently I am training for the Clear Lake Invitational Sprint Triathlon in August.




Today's Workout:

Cardio: 10 minutes elliptical Level 10

Superset:
Hacks: 90 x 15, 140 x 15, 180 x 10, 230 x 8, 280 x 8
Seated Calves: 135 x 20 x 5

Superset:
Deficit SLDLs: 135 x 15 x 2, 185 x 12 x 2, 225 x 8
Free Motion Calf: (unilateral) 240 x 15, 280 x 15, 320 x 15 x 3

Superset:
Unilateral Leg Ext: 40 x 20, 60 x 12, 80 x 10, 100 x 10, 100 x 8
Lying Leg Curls: 90 x 20, 115 x 15, 130 x 12, 145 x 8 x 2

Cardio: Mile and a half jog in 13 minutes.

Projected Macros:

Will update later. It's my birthday so I'll track and post before bed.

Weight: 198.5 on waking. Took a pic when I got back from the gym and it said 199. Should have snapped the photo earlier.

My Current Supplements: Transform Supplements Forged Burner, Multi, Fish Oil, EAAs

Intro

So I've never really blogged before. Kept a workout journal, yes, argued errrr I mean discussed family life and politics, yes to that too, but never an ongoing journal of my workouts and musings all in one place. That is what this is designed to be.

I'll keep a workout journal, food/macro journal, and along the way share random musings on politics, family, and life in general. For those who decide to follow along thanks in advance, and for those who are just stopping by feel free to leave comments no matter the tone.

I chose the title of this blog because it is perhaps the best song ever written by a musical genius, Robert Earl Keen, and kind of describes the way I look at my life.