smith950 Workout Journal

[smith950]

7/05/07

7/04, weights.

bent-over rows DB, 3 x 8 35#
squats, 3 x 8 3X170#
bench press, 3 x 8 90# I did not finish the second and third set.
BB dead-lift, 3 x 10 100#
overhead press, 3 x 8 75#, hold at the top for 6 secs. My weight jumped here. I was not considering the BB weight.

7/05, cardio.

5 minute warm up on bike. HR 128.
20 minutes interval training: 2 minutes at 85% HR 144, 90 sec at 65% HR 115. repeated 5 times.
5 minute cool down.

These are tough workouts. My legs feel like rubber when I'm done.

Weighed 208.5 after the workout. That's 11.5 lbs in 2 weeks. It's more weight than I thought would happen. I can almost get into one pants size smaller. Maybe next weekend.

My diet has been pretty steady.

Wake-up and eat a banana or apple and drink some water while getting ready for the gym.

Water while working out.

After my workouts I eat oatmeal w/applesauce and usually 2 eggs on toast.

Mid morning I have some fresh fruit or fresh vegie's. Maybe a yogurt or small HM granola.

Lunch has been small salad w/peppers, carrots, celery. Small piece of meat, like half a chicken breast, 6 oz ham, 6 oz steak or taco meat.

Mid afternoon has been tough to be consistent. Usually fresh fruit or vegie's. I really like cauliflower, carrots and radishes.

Dinner has been alot of different things. A salad usually starts the meal. I'm into different lettuce and fruit salads. Lasagna, Lamb chops, pork chops, steak and chicken. We either have rice, brown or wild or a small potato.

Most nights I do not eat a evening snack. But last night I had to chocolate chip cookies.

During the day I drink almost a gallon of water a day, 16 oz of coffee and about 20 oz of ice tea.

[Lady C]

Make sure each meal/snack has a source of protein. I see that you are good on eating the veggies but protein is important too, especially, post workout.

Wow! I think you are doing an excellent job. What I like about what I am reading in your journal is that you are very coachable. You listen to what others post and act upon it. That means you have an empty cup and want to fill it with the experience of others.

I like how you have embraced HIIT training with the treadmill.

Another suggestion for the day: why don't you play around with pushups, either as a finisher to your bench press day or as a stand alone day. For example, after you have done the bench press, you could add a single set to failure of pushups.

Keep up the good work, keep the pedal to the metal, and don't quit until the fitness miracle is completed.

Have a great day!

[smith950]

Lady C, Thanks. Snacks have always been junk food. So its kind of foreign to eat healthy snacks. I will definitely add more protein to my snacks. It just took a break and read a few posts on snacks. Peanut butter on celery or couple of whole wheat crackers, maybe some mixed nuts or even some string cheese as a start. Saturday is grocery day, now to remember to put it on the list.

pierini, Thanks for the encouragement. I'm trying to be open to suggestions from others. Some of you have been doing this a long time. The results are in the posts and the changes others have had.

Time for another meeting. have a nice day.

[smith950]

Bad week.

7/9, I woke up on Monday don't feeling well. I went to the gym and did my warm up and went back home. My stomach has been giving me problems all week. Both my wife and I eat dinner with friends on Sunday. Both of us are under the weather. No workout

7/10 No work out.

7/11, I felt better yesterday. I was suppose to be lifting today, but I used the stair master as a warm up and stayed on it for 10 minutes. Lifting just wasn't going to happen. I didn't really push myself, but did get a small workout in. NO energy most of the day.

7/12, I did another cardio workout today. I rode the stationary bike for 25 minutes. 5 minute warm-up, Then rode for 15 more minutes, 90 RPMs and keep my heart rate near 135, then a 5 minute cool down. I fell much better today.

My diet has been screwed up. Until last night everything I ate made my stomach hurt. This morning I was able to eat pretty normal. I even tried some coffee.

Hopefully I will be able get my lifting back on track tomorrow.

Bummer man. Sounds like some bad food. Did you have a case of the "squirts"?

I bet you lost a few pounds. You'll be back on the fitness saddle in no time. This is just a hiccup in your fitness transformation.

[smith950]

Real bad cramps. Low grade fever. I just slept on monday. I actually headed for the gym on Tuesday, but never got out of the car.

[smith950]

7/16/07
Finally a real workout. I changed my routine a little today.

I got to the gym about 5:20 this morning.

5 minutes on the treadmill warm up.
10 minutes stretching
seat rows 3 x 10 90, 95, 95
triceps extensions 3 x 10 50, 55, 60
Shoulder press 1 x 10 hold 10 secs 65, 2 x 8 hold 10 secs 65, 55
back extensions 3 x 12 130, 140, 150
bench press 1 x 10 90, 2 x 8 90
seated leg press 1 x 10 170, 2 x 10 180
12 minutes treadmill, 2 minutes HR 145, 2 minute HR 120, repeated 3 times.
5 minute cool down.

I feel really tired ofter this workout. I actually gained a pound last week. Not sure how i did that.

Tomorrow will be a new cardio workout. I'm going to use the stairmill and see what kind of a workout it gives me.

[smith950]

7/17/07

I worked until midnight last night. I changed my work-out time to 3 PM.

5 minute warm up on bike. HR 127.
25 minutes, HR at 143.
5 minute cool down.
Short workout.

[smith950]

Wow its been a week since I posted anything.

7/18, 7/19
I can't remember the workouts.

7/20

Started doing batman push ups but don't remember how many.
Cardio workout
5 m warm-upl
15 m rowing.
20 m riding bike set on random
10 m cool-down

In the afternoon hiked about 15-20 minutes to a stream and fished for a couple of hours and then hiked back out. I was carrying a 20 lb pack in and out. Fishing was good.

7/21

22 bat man push ups.
Walked 1/2 mile to the restaurant for breakfast. Hiked 20 minutes carrying 30lb pack fishing hole. Spent the most of the day fishing, walking and standing along a stream. Then hiked back out. It took me along time to get the fish to bit. Walked to restaurant to eat dinner. Drove home in the early evening

7/22

23 bat man push ups.
Cardio workout
5 m warm-up on treadmill
15 m rowing.
20 m riding bike set on random and level bumped up 2 notches
10 m rowing
10 m cool-down

7/23

warm up.
stretch
seat rows 1 x 10 95, 2 x 8 100
Shoulder press 1 x 10 hold 10 secs 65, 2 x 8 hold 10 secs 65
back extensions 3 x 12 170
bench press 1 x 10 100, 2 x 8 100
seated leg press 1 x 10 180, 2 x 8 190
10 minute cool down.

7/24

I keep forgetting to get my resting heart rate. I feel better than I have in years.I seem to be missing the lifting days alot since I was sick. Tomorrow AM will get me back into the routine.

21 bat man push ups.
Cardio workout
warm-up
30 m readmill
cool-down

[smith950]

7/25

warm up
stretch
bent-over rows DB, 3 x 8 40
Shoulder press 3 x 8 80
back extensions 3 x 8 180
bench press 3 x 8 100
seated leg press 3 x 8 190


7/26

22 batman pushups

10 m warm up
24 m bike intervals, 2 m heavy HR 148, 1 m light HR 126
10 m cool down
Intervals are still killing me.

[smith950]

7/30

Cardio workout
5 m warm-upl
10 m rowing.
20 m riding bike
10 m cool-down

[smith950]

7/31/07

lifting workout

bent-over rows DB, 3 x 8 40
triceps extensions 3 x 8 60
Shoulder press 1 x 8 hold 10s 80, 2 x 7 hold 10 s 70
back extensions 3 x 8 180
bench press 2 x 8 100 1 x 7 100
seated leg press 3 x 8 190

I felt very weak today.

[smith950]

I am back. Let's see what's been going on. I got laid-off the end of July and started a new job the middle of Sept. I love my new job. My last job was a company doing huge cuts and we had no moral. The new job is a new position and I have a great support team.

New company has a gym on the first floor and full-time trainer. I spent sometime with him over the past week. So here is my new workout

Day 1
Pull Ups, 3-15
Row Machine, 3-15
Flat DB Chest Press, 3-15
Chest Press Machine, 3-15
Tricep Pulldowns, 3-15
DB Bicep Curl, 3-15
DB Rev Shoulder Press, 3-15

Day 2
Treadmill or Bike, 50-60 minutes,

Day 3
Leg Press, 5-15
Squats, 3-20
Leg Extension, 2-12
Leg Curl, 2-12
Step Ups, 3-20
Lunges, 3-12
Low Back Extensions, 2-15

Day 4
Elliptical or Stepper, 30-40 minutes intervals

Day 5
Lat Pulldown (V Bar), 3-15
Lat Pulldown (W Grip), 3-15
Incline Bench Press, 3-15
DB Chest Press (ball), 3-15
Dips, 3-15
Straight Bar Curls, 3-15
Lateral Raise Machine, 3-15

Day 6
Treadmill, 40-50 minutes,

My goals are the same, but my weight is up to 219. To many days of not working out and eating junk food. Now I'm back to 6 small meals a day. Making sure I get enough protein, fresh fruit and vegetables.

[Merrida]

This is an interesting workout schedule. I'll be staying tuned in to see how you progress. I, too, just like minime, just noticed your posting journal,....so we'll be watching for sure.