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
Monday, May 31, 2010
Sunday, May 30, 2010
Friday, May 28, 2010
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.
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.
Thursday, May 27, 2010
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
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.
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.
Subscribe to:
Posts (Atom)