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13-Nov-07, 09:34 PM
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#2236
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Quote:
Originally Posted by gcs118
Monday, November 12, 2007
Cardio (1/7 mile run/jog, 10 sit ups, 10 push ups, 10 sit ups, 10 push ups) x 7
Notes: Ran with bodyweight work in a continuous loop, total I did 1 mile and 140 sit ups and 140 push ups.
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I had to check and double check the user name of this post to make sure it was really you. A bit out of character of what you typically do. Good job!
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14-Nov-07, 12:13 AM
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#2237
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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haha thanks pierini stuff like this really kicks my butt. Part of my cardio addition/transformation  |
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14-Nov-07, 12:54 AM
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#2238
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Registered User
Join Date: May 2004
Posts: 1,314
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looks good greg, i can see that you're mixing it up. change is good. 460 on your deads, DAMN!
__________________
Stand Strong
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14-Nov-07, 05:29 AM
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#2239
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,368
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nice pullin
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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15-Nov-07, 06:49 PM
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#2240
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thursday, November 15, 2007
Flat Bench 10x45, 3x135, 3x185, 3x205, 3x205
Notes: Quit after this. 135 felt heavy and 205 felt very heavy. I guess my chest never recovered from the push ups (140 of them) 3 days ago. Waste of time to even go to the gym. |
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15-Nov-07, 06:54 PM
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#2241
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I've tracked my diet for 6 days, and it's pretty typical. I want to improve my strength AND improve my cardio (lower mile time, bodyweight reps up, etc.). People on these forums know more about diet than I do. What can I change?
Day 1 - 2608 calories, 59g fat, 278g carbs, 196g protein
Day 2 - 4020 calories, 67g fat, 454g carbs, 271g protein (late night/drinking)
Day 3 - 2760 calories, 62g fat, 354g carbs, 176g protein
Day 4 - 2610 calories, 55g fat, 320g carbs, 206g protein
Day 5 - 2272 calories, 40g fat, 289g carbs, 185g protein
Day 6 - 3506 calories, 86g fat, 398g carbs, 206g protein (late night/long day)
I'm 5'8" and maintaining weight about 185 lbs. I'd like to maintain my weight while making the said improvements. Suggestions?? Also, almost all of what I eat is lean or natural or organic. The only time my diet is not is when I eat out, which isn't very often.
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16-Nov-07, 06:07 PM
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#2242
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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I believe the way you are currently eating will support your strength and cardio fitness goals, but that further growth in those areas will come from the specific training you do.
I eat about the same calories as you and our carb consumption is about the same. You consume more protein than me. I currently weigh 5 lbs. more than you.
Many a clean eating day efforts are sabotaged (did I spell that correctly?) by late night weaknesses. I think we could all eat cleaner if we went to bed at 6:00 p.m. every night. |
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16-Nov-07, 06:55 PM
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#2243
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Thanks for the input...agreed on calories supporting my goals after considering it for some time. I think I need new programs. I haven't done anything structured for a long time nor have I truly changed up my workout regime. I'll be trying to gather some ideas to change my workouts.
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17-Nov-07, 08:29 PM
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#2244
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Saturday, November 17, 2007
Cardio 1 mile run
Notes: Untimed, moderate pace. I'm working on a new lifting/workout scheme. |
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18-Nov-07, 03:14 PM
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#2245
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Sunday, November 18, 2007
Deadlifts 5x45, 5x135, 3x185, 3x225, 1x275, 1x315, 1x365, 4x3 @ 405
One Arm DB Row 12x55, 10x60, 8x65
Pull Ups BWx5, BWx5
BB Curls 10x45, 10x65
Notes: Higher volume on deadlifts than the usual single or triple. New type of rows thrown in and the hellish pull ups. Curls were easy just to finish off. |
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20-Nov-07, 09:40 AM
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#2246
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, November 20, 2007
Flat Bench 12x45, 6x95, 4x135, 12x145, 12x145, 10x160, 8x165, 8x165, 10x150
Incline DB Press 6x55, 5x60
Skull Crushers 8x80, 8x80
Dips BWx10
Notes: I am not used to high volume. I barely finished my bench sets, let alone the rest of the workout! lol
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23-Nov-07, 06:14 PM
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#2247
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Friday, November 23, 2007
Squats 8x45, 8x135, 8x185, 8x205, 8x225
Flat Bench 3x95, 5x135, 3x3 @ 185
One Arm DB Rows 15x55, 12x60
Dips BW+45x6, BW+90x5
Chin Ups BWx10
Notes: Combined leg day and supplemental bench day because both happened to be light days and it costs $10 a day to use the gym here at home, so I didn't want to pay twice. All the lifts were pretty easy today so I didn't run out of steam. I did cut out a couple lifts due to the volume though.
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26-Nov-07, 11:01 PM
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#2248
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Monday, November 26, 2007
Deadlifts 5x135, 3x185, 3x225, 1x275, 1x315, 1x365, 4x3 @ 410
One Arm DB Rows 12x60, 10x65, 8x70
Pull Ups BWx6
Notes: Cut off biceps at the end because tomorrow is another bench day so I want as much rest as I can get. Lots going on besides school work so I'm still trying to stay on track, gotta get more cardio in there.
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27-Nov-07, 06:59 PM
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#2249
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Tuesday, November 27, 2007
Flat Bench 10x45, 5x95, 10x135, 8x160, 6x180, 4x210, 8x160
Incline DB Press 6x55, 6x65, 6x70
Skull Crushers 8x90, 8x100
Dips BWx16, BWx10
Notes: Week two of bench program completed. Accessory lifts much easier but the 210s felt heavier than they should have. I hope the high-rep temporary change doesn't affect me negatively!
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27-Nov-07, 11:19 PM
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#2250
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,229
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Quote:
Originally Posted by gcs118
. . .but the 210s felt heavier than they should have.
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Am I as blind as a bat? I don't see the 210 that you mention. |
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