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.