| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
06-Jul-03, 01:41 PM
|
#16
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Ahh, Sunday. A rest day. Ordered a BF% caliper, so I should have more (scary) stats on here soon.
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
07-Jul-03, 11:38 PM
|
#17
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Flat Bench Press: 115 x 10, 115 x 10, 115 x 10
Decline Bench Press: 115 x 10, 115 x 10, 115 x 8
Chest flies, dumbell: 30 x 10, 25 x 10, 30 x 10
Shoulder press: 35 x 10, 35 x 10, 35 x 10
Front shoulder raises: 20 x 10, 20 x 10, 20 x 10
Lying reverse flies: 20 x 10, 20 x 10, 20 x 10
Pec Deck flies: 120 x 10, 120 x 8
Pec Deck reverse flies: 75 x 10, 75 x 10 |
|
|
|
|
08-Jul-03, 11:38 PM
|
#18
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Karate. Hot. Humid. Phew.
|
|
|
|
|
09-Jul-03, 04:07 PM
|
#19
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Gotta go to a cocktail benefit tonight, so I don't think I'll wreak any havoc on my body after that. Off day, but still eating right. Back to karate tomorrow, and then will continue with back & triceps Friday, then do legs Sat or Sun.
|
|
|
|
|
11-Jul-03, 10:47 AM
|
#20
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Karate was great last night. Good, long 2 hour workout, learned all of my new kata, did some sparring, kicked some ass.
Went to the gym this morning - I'm gonna try to workout in the mornings from now on. The gym is SO much less crowded, and I don't have to worry about shuffling evening plans.
Back & Triceps:
Lat pull-downs, wide-grip: 120 x 10, 120 x 10, 120 x 10 (gonna try to up this weight next time)
Upright seated rows: 120 x 10, 120 x 10, 120 x0 10 (gonna up this as well)
Skullcrushers: 60 x 10, 60 x 10, 60 x 10
Tricep pushdowns: 120 x 10, 140 x 10, 140 x 10 (woot! new weight)
Shrugs: 135 x 10, 155 x 10, 155 x 10 (woot! new weight)
HIIT: 15 min, elliptical
Also did some rotator cuff exercises, 8lbs @ 20 reps each side. Felt the burn again in the right place, so I think those things are working, and my shoulder already feels much better. |
|
|
|
|
12-Jul-03, 12:16 AM
|
#21
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
BF: 15%
Right arm: 14.5"
Left arm: 14.5"
More measurements to come as I figure this thing out
|
|
|
|
|
13-Jul-03, 05:06 PM
|
#22
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Woot! Gains today on leg day. I think I could have pushed even further, but I'm taking it slowly as to not throw myself out of the game. Go me!
SLDLs: 135 x 10, 155 x 8, 155 x 8
Squats: 155 x 8, 155 x 8, 155 x 8
Seated Calf Raises: 90 x 10, 100 x 10, 100 x 10
Alternating DB curls, standing: 30 x 8, 30 x 8, 30 x 8
EZ bar curls: 60 x 10, 70 x 8, 70 x 8
Hamstring curls, machine, lying: 100 x 10, 100 x 10
Leg extensions, machine: 100 x 10, 120 x 10 |
|
|
|
|
15-Jul-03, 08:49 PM
|
#23
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Aww yeah. More gains today, and I'm still losing body fat. Skipped karate since I missed my workout yesterday and I don't want to fall behind. Made up with some intense HIIT after the workout.
Flat bench press: 135 x 6, 135 x 6, 135 x 6 (up 20lb!)
Chest flyes: 30 x 10, 30 x 10, 30 x 10
Shoulder Press: 35 x 10, 35 x 10, 35 x 10
Reverse flyes: 20 x 10, 20 x 10, 20 x 10
Front shoulder raises: 20 x 10, 20 x 10, 20 x 10
Decline bench press: 135 x 6, 135 x 6, 135 x 6
External rotator exercises: 12 x 10, 12 x 10
HIIT, 30 second on/off, 20 min
Post-workout shake was amazing. Tasted too good, so I need to figure out if it was even good for me: 2 scoops Designer Whey, 1/2 banana, 3 strawberries, 1/3 cu plain nonfat yogurt, 1/2 cup milk. |
|
|
|
|
16-Jul-03, 08:29 PM
|
#24
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Movin' right along... I think I'm doing everything right so far, but I still feel like a newb. Anyway, checked BF% this morning and it came up with 13.2%. Not sure if I believe that, but I'm getting pretty good at this thing.
Just got back from gym, and here's what I did, with some new weights upped, so I'm getting stronger.
Wide- grip lat pull-downs: 140 x 8, 140 x 8, 140 x 8 (new weight!)
Seated upright rows (cable): 135 x 8, 135 x 8, 135 x 8 (new weight!)
Skullcrushers: 70 x 8, 70 x 8, 70 x 10 (new weight!)
Tricep pushdowns: 140 x 8, 130 x 8, 130 x 10 (new weight!)
Shrugs: 165 x 8, 165 x 8, 165 x 12 (new weight!)
Weighted ab crunches: 135 x 10, 135 x 10, 135 x 10 (machine)
Treadmill, 6.5-7.5 MET, 10 minutes (felt burnt out, and will go to karate tomorrow anyway)
Progress, I think.  |
|
|
|
|
17-Jul-03, 12:14 PM
|
#25
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
So let's see. Checked BF% again this morning, and came up with around 13% again. Given that I've stayed at 180lbs for about a week and a half to two weeks while my BF% seems to be going down, I think that means I'm gaining lean body mass!
Or am I wrong here? |
|
|
|
|
20-Jul-03, 07:51 PM
|
#26
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Hoo boy. Tough leg day - felt a little low on energy, but I pushed it hard anyway.
Squats - 175 x 8, 175 x 10, 175 x 12 (new weight and amount.)
SLDLs - 155 x 8, 155 x 10, 155 x 10
Biceps Curl, alternating, standing: 35 x 2*, 25 x 10, 30 x 10, 30 x 10
Biceps Curl, EZ bar: 70 x 10, 70 x 10, 70 x 10
Calf raise, standing: 150 x 10, 150 x 10
Calf raise, seated: 100 x 10, 100 x 12, 100 x 12
Leg curls, lying: 110 x 10, 110 x 10, 110 x 10
Leg extensions: 120 x 10, 120 x 10, 120 x 10
Moderate cardio, elliptical, 20 min
*Since the 30lb was in use, I thought I might push this one, but upon the first rep, felt something not-friendly in my right shoulder, so I dropped down to 25 for a set. The 30s were then available and I continued there. My shoulders continue to be a bit tenuous, so I'm keeping those careful. |
|
|
|
|
23-Jul-03, 09:55 AM
|
#27
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
BF 13%, Weight 180. Been at this stage for a couple weeks I think, although I think the BF is dropping. This is a good sign, as it tells me I'm keeping and even gaining some muscle mass.
Last night was a good karate session, and it was a good test for my shoulder which has been hurting since I tried to curl 35 lbs. All seemed fine, so tonight I do chest & shoulders. |
|
|
|
|
23-Jul-03, 09:24 PM
|
#28
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Flat Bench Press: 135 x 8, 135 x 8, 135 x 8
Shoulder Press: 35 x 10, 35 x 10, 35 x 10
Chest flies: 30 x 10, 30 x 10, 30 x 10
Reverse flies: 20 x 10, 20 x 10, 20 x 10
Front raises: 20 x 10, 20 x 10, 20 x 10
External rotator, both sides: 12 x 10, 12 x 10, 12 x 10
Pec deck: 110 x 10, 110 x 8, 110 x 8
Reverse deck: 90 x 10, 90 x 10, 100 x 8
Weighted crunches, 110 x 10, 110 x 10
HIIT, 15 min, treadmill
Post-workout shake: OJ & 2 scoops of whey
|
|
|
|
|
23-Jul-03, 10:15 PM
|
#29
|
|
Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
|
Hmph. No one ever replies to my journal.  |
|
|
|
|
24-Jul-03, 09:25 AM
|
#30
|
|
Registered User
Join Date: Apr 2003
Posts: 29
|
hey stencil...you progress looks fantastic! Actually I am about right where you are i think. Currently I am 6'1" 176 13%bf. I just cant seem to really lose any more weight. I, like you, suspect that although my weight remains relatively constant, I might be losing bf. I find that intense cardio sessions really seem to help the cause. I try to sneak in 4 HIIT sessions a week. The cardio in addition to a stringent diet plan slowly but surely sheds off my fat. Also I notice that my fat loss is not uniform. Ill go two weeks at the same weight, then , boom! drop two pounds in a week. I think your doing a fantastic job...just stick with it. let me know if you find anything that really working for you! |
|
|
|
 |
|
|
Tags
|
alternating db, alternating dumbbell, bar curl, bar curls, barbell curl, barbell curls, barbell shrug, barbell shrugs, bell curls, bench press, bicep curl, bicep curls, bicep workout, body fat, body fat percentage, body mass, body weight, bodyweight exercises, brown rice, bruce lee, cable cross, cable flyes, cable push, cable pushdown, cable row, cable rows, calf raise, calf raises, caloric intake, cambered bar, cardio exercise, chest flies, chest fly, chest flye, chest flyes, chicken breast, clothes fit, complex carb, complex carbs, counting calories, crunch machine, cup oatmeal, cut calories, decline bench, decline bench press, decline db, decline sit, decline situps, designer whey, diet plan, double overhand, dumbell curl, dumbell curls, eating clean, fat loss, felt strong, flat bench, flat bench press, flat press, flax meal, green tea, grilled chicken, grilled chicken breast, grip lat, grip pull, grip pulldown, grip pulldowns, grip pullup, grip pullups, gym tonight, hack squats, hammer curl, hammer curls, heart rate, high intensity, high intensity cardio, hiit cardio, hot dogs, hour workout, iced tea, incline bench, incline bench press, incline crunch, incline crunches, incline db, incline sit, incline situps, interval training, junk food, knee raises, kung fu, lat pull, lat pulldown, lean body, lean body mass, lean mass, left shoulder, leg curl, leg dead, leg deadlift, leg extension, leg lift, leg lifts, leg press, leg workout, losing body fat, low row, lower weight, lower weights, lying leg curl, lying leg curls, martial arts, military press, moderate cardio, mostly fat, muscle mass, newbie gains, nonfat yogurt, optimum whey, orange juice, plain yogurt, poor diet, preacher curl, protein shake, red wine, reverse flies, reverse fly, reverse flyes, reverse pec, roasted chicken, scale weight, seated cable row, seated cable rows, seated calf raise, seated calf raises, seated row, shoulder press, shoulder raise, shoulder raises, smith machine, standing curls, standing db, standing dumbell, standing ez, static hold, stay focused, steamed broccoli, still eat, still sore, strength gain, strength gains, three hours, traps shrug, tricep pushdowns, triceps push, triceps pushdowns, tuna salad, underhand grip, upright row, upright rows, water loss, weight belt, weight exercises, weight training, weighted crunch, weighted crunches, weighted decline, weighted dips, wheat bread, whey protein, white rice, wide grip, woo hoo, workout partner, workout protein, workout shake, workout shakes, workout tonight, yates row, yates rows  |
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
Sitemap: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
All times are GMT -5. The time now is 11:43 PM.
|
