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