I’ll tell you what, I did legs for the first time in a while today and I think it will turn out to be a good thing that my abs were too fried to squat.
Single-leg press
180 x 12 each leg, deep as I can go, hold for two count
180 x 12
180 x 12
Leg extensions
150 x 12
150 x 12
150 x 12
Prone leg curls
120 x 12
120 x 12
120 x 12
Hip abductors
96 x 12
96 x 12
96 x 12
Hip adductors
96 x 12
96 x 12
96 x 12
Donkey calf raises
400 x 15 Mid calf
400 x 15 Inner calf
400 x 15 Outer calf
20 minutes of deep stretching and flexibility work.
Don’t worry I didn’t fall off the face of the Earth. So I am actually getting pretty serious about rugby so for maybe a month or so I will be performing workouts to advance myself as a rugger. I’ll keep recording and posting. In addition, for the fall season the coach has asked me to get in the 205-215 pound range so that works out perfectly for my goals. It’s time to focus on some conditioning while trying to maintain my current level of strength!
Measurement as of 4 May 2009. the second is the measurements as of 3 June 2009.
[In inches]
Left Calf: 17
Right Calf: 17.25
Left Thigh: 29
Right Thigh: 29.25
Hips: 47
Belly Button Line: 44
Nipple Line: 44
Upper Chest: 46.125
Left Arm: 16.5
Right Arm: 16.5
Neck: 17
Left Forearm: NA
Right Forearm: NA
Measurements as of 3 June 2009
Left Calf: 17.375
Right Calf: 17.375
Left Thigh: 28
Right Thigh: 28
Hips: 45
Belly Button Line: 43
Nipple Line: 44.5
Upper Chest: 47
Left Arm: 16.25
Right Arm: 16.25
Neck: 18
Left Forearm: 12.5
Right Forearm: 12
All in all, I’m happy. I’m changing body composition without changing weight much. That is evident from loss of inches in some fatty areas like the thighs/hips, and even the arms to a lesser extent. I am really happy with the gain on my neck. I have been focusing on that quite a bit at the gym and eating like a horse.
Buddy,
haven’t logged in since the first time I did a while ago and I never posted. Looks like you are making good progress. I can really see a difference in the two sets of pics.
[quote]BSrunner wrote:
Buddy,
haven’t logged in since the first time I did a while ago and I never posted. Looks like you are making good progress. I can really see a difference in the two sets of pics. [/quote]
Hey thanks a lot! It’s been like 3.5 months and I am starting to see some decent results. I’m about to kick it up a gear to be fit for the upcoming rugby season so there’s even more motivation if I didn’t have enough already.
Here’s the food for today. I’ll be posting the workout sometime tomorrow.
4:00 AM
4 strips turkey bacon
7:00 AM
2 hard boiled eggs
9:30 AM
6 scrambled eggs
12:30 PM
1.625 oz peanuts
3:30 PM
3 oz cheese
2 oz turkey
6:30 PM
12 oz beef
Totals
Calories: 1955
Fat: 110.8
Carbs: 11.8
Protein: 208.1
Time to get the weight loss rocking again!
Here’s a catch up entry. Previous workout + yesterday’s nutrition.
3 June 2009
A)DB flat bench
65 x 8
65 x 8
65 x 8
65 x 8
I took these nice and deep and held them to get a solid stretch in as well, as I am having some uppper body flexibility issues.
B)Lat pulldown + 30 second front plank between sets
100 x 12
100 x 12
100 x 12
100 x 12
C)Behind the back shrugs (smith machine) + 30 second swiss ball balances
90 x 15
90 x 15
90 x 15
90 x 15
D)DB bent over lat raises
25 x 10
25 x 10
25 x 10
25 x 10
E1) BB curl to press (first time doing this one)
75 x 12
75 x 12
75 x 8
E2) Swiss ball db flies
45 x 10
45 x 10
45 x 10
Nutrition from 4 June 2009
4:00AM
4 strips turkey bacon
7:00 AM
2 hard boiled eggs
9:30 AM
4/5 oz peanuts
12:00 PM
2 cups romaine
6 oz turkey
2:30 PM
4/5 oz peanuts
5:30 PM
12 oz beef
9:00 PM
2 scoops muscle milk
Totals
Calories: 1701
Fat: 81.6
Carbs: 11.1
Protein: 209.2
Food from 7 June 2009
10:00 AM
3 strips turkey bacon
12:30 PM
12 oz turkey
3:30 PM
8 oz chicken
6:30 PM
6 oz turkey
2.4 oz mozzarella
Totals
Calories: 1667
Fat: 83.9
Carbs: 5.6
Protein: 209.7
My summer school is finally out so I am going to be on a better schedule now. I am going to be lifting 3-4 times a week and running 6 days a week. So this whole weight loss thing is going to get a kick in the ass starting now!
Measurements look much better. Good job, I’m sure rugby season will thin you up a bit. Keep it up man.
[quote]Free2Be wrote:
Measurements look much better. Good job, I’m sure rugby season will thin you up a bit. Keep it up man.[/quote]
Thanks man. I can always count on you for advice/encouragement. So thanks. For real.
Today has been amazing. I love not having school and a job that I get home from at 9:00 in the morning.
Here’s a recap.
3 mile run
1 hour walking (while mowing the grass with the awesome push mower)
8 mile bike ride round trip from house to gym
Now the gym session, which was amazing.
Core warm-up including crunches, reverse crunches, and back extensions
A) Hang Cleans
95 x 6
135 x 6
135 x 6
135 x 6
135 x 6
B) Back Squat + 6 squat jumps following completion of set
225 x 6
225 x 6
225 x 6
225 x 6
C1) DB bench - Went nice and deep again, felt very good.
75 x 6
75 x 6
75 x 6
75 x 6
C2) DB Romanian Deadlifts
75 x 8
75 x 8
75 x 8
75 x 8
D) DB bent over rows
90 x 6L 6 R
90 x 6L 6 R
90 x 6L 6 R
90 x 6L 6 R
E) BB curl to press - This sucked so far into the workout.
75 x 8
75 x 8
75 x 8
75 x 8
F) Behind back shrugs (smith machine) - I am really getting excellent results from this exercise.
100 x 12
100 x 12
100 x 12
100 x 12
So today has really kicked my ass. I am sleeping well tonight.
Food from today.
4:00 AM
3 oz beef
2.4 oz cheese
6:45 AM
2 hard boiled eggs
9:15 AM
6 egg omelet
0.8 oz cheese
12:15 PM
6 oz chicken breast
3:15 PM
1 oz almonds
6:00 PM
5 oz beef
8:30 PM
2 scoops muscle milk
Totals
Calories: 2305
Fat: 118.6
Carbs: 20
Protein: 255.8
4:00 AM
3 oz beef
7:00 AM
2 hard boiled eggs
10:00 AM
6 egg omelet
1:00 PM
8 oz beef
3 oz mozzarella
4:00 PM
7 oz beef
2 oz mozzarella
8:30 PM
2 scoops muscle milk
Totals
Calories: 2341
Fat: 117.0
Carbs: 16
Protein: 281.9
Here’s today’s workout. Another good one. That is a few sessions on a trot now that I have loved.
Core warm-up consisting of crunches, reverse crunches, and oblique twists.
1)DB flat bench
70 x 8
70 x 8
75 x 6
75 x 6
2)Lat pulldown
110 x 12
110 x 12
110 x 12
110 x 12
3)Behind the back shrugs (smith machine) + 30 second front plank
110 x 15
110 x 15
110 x 15
110 x 15
4)DB bent over lat raises
25 x 10
25 x 10
25 x 10
5a)BB curl to press
85 x 8
85 x 8
85 x 8
85 x 8
5b)DB Flies
45 x 10
45 x 10
45 x 10
45 x 10
Great session.
Food yesterday was pretty much the same stuff I always eat. I’ve been thinking lately about how lucky I am that I am not getting bored of eating pretty much the same foods every day.
Four guys showed up to rugby practice (it’s the off-season, it was cold, it was rainy, it was windy). Three of them left so I pushed the scrum sled 50 yards, worked on goal-kicking and called it a day. Got to get the extra leg work in!
On to today’s workout.
Core warm up
1)Box jumps
4 sets of 6, 15 seconds rest between sets
2)Front squats
135 x 8
155 x 8
185 x 4
3a)DB incline presses
65 x 8
65 x 8
65 x 8
65 x 8
3b)Single-leg hamstring curls
80 x 10 each leg
80 x 10 each leg
80 x 10 each leg
4)weight-assisted wide grip pull-ups
60 x 15
60 x 15
60 x 12
5)BB curl to press
85 x 8
85 x 8
85 x 8
85 x 8
6)Behind the back shrugs (smith machine)
120 x 15
120 x 15
120 x 15
120 x 15
Great week of workouts. I am really enjoying myself in the gym lately. Motivation is extremely high right now. I love it!
I only just noticed you were drinking Muscle Milk. Normally I get the cake batter flavour but I accidently bought Banana Creme, last week. Not nice. Keep up the progress!
[quote]blaque.ops wrote:
I only just noticed you were drinking Muscle Milk. Normally I get the cake batter flavour but I accidently bought Banana Creme, last week. Not nice. Keep up the progress![/quote]
So far I have had:
banana creme
cake batter
cinnamon bun
cookies 'n creme
orange creme
peanut butter chocolate
vanilla creme
I will agree that banana creme isn’t that great. It kind of tastes like Flintstones vitamins to me. Orange creme is great and so is cinnamon bun.
On to food for today…
10:30 AM
2 hard boiled eggs
4 strips turkey bacon
2:30 PM
4 oz beef
3.2 oz mozzarella
5:30 PM
6 oz chicken
8:30 PM
8 oz beef
2 scoops muscle milk
Totals
Calories: 1682
Fat: 74.7
Carbs: 11.6
Protein: 220.9
Not bad. I’ve stayed full all day too. So sweet.
Food from today.
3:45 AM
8 oz beef
6:15 AM
2 hard boiled eggs
9:15 AM
6 eggs
2 oz cheese
1:00 PM
2 scoops muscle milk
3:30 PM
3 oz beef
6:30 PM
12 oz chicken
2 cups broccoli
Totals
Calories: 2472
Fat: 112.7
Carbs: 14
Protein: 303.5 hell yeah
I’m full.
Today’s workout…
Core warm up including hanging knee raises and roman chair back extensions
1)Hang clean
135 x 6
135 x 6
155 x 5
155 x 5
2)Single-leg presses
270 x 8 each leg
270 x 8
270 x 8
270 x 8
3a)DB flat bench
80 x 6
80 x 6
80 x 6
80 x 6
3b)DB RDL
80 x 8
80 x 8
80 x 8
80 x 8
4)DB rows
90 x 6 each arm
90 x 6
90 x 6
90 x 6
5)neck extensions
40 x 10 in all directions
40 x 10
40 x 10
6)BB curl to press
85 x 8
85 x 8
95 x 6
95 x 8 dug deep, pushed them out.
I’m telling you, these workouts are kicking my ass and it is seriously awesome. I’m enjoying my work.
Sheesh, I don’t post anything for a couple of days and I fall to the third page. Unbelievable! Sounds like people are either not checking out my log or checking it out and not leaving criticisms or suggestions. Either way that sucks! I am more than willing to absorb the knowledge that many of you undoubtedly possess.
Okay so onto food and the workout from yesterday…
Food first.
4:00 AM
1 oz beef
6:30 AM
2 hard boiled eggs
9:30 AM
4 egg omelet
2 oz cheese
12:30 PM
10 oz chicken
3:00 PM
2 scoops muscle milk
5:30 PM
8 oz beef
8:30 PM
3 oz beef
Totals
Calories: 2011
Fat: 86.8
Carbs: 11.5
Protein: 269.6
And now for the workout. After work, I went on a 5 mile run and worked out two hours later.
Core warm-up consisting of back extensions, crunches, and reverse crunches
1)DB flat bench
80 x 8
80 x 8
80 x 8
80 x 5
2)Lat pulldowns
110 x 12
110 x 12
110 x 12
110 x 11
3)Behind the back shrugs + 30 second front plank after each set
140 x 15
140 x 15
90 x 15 On the last two sets I went with a lighter weight and held the contraction for three seconds per rep.
90 x 15
4)Reverse pec deck
90 x 10
90 x 10
90 x 10
5)DB curl to arnold press
35 x 8
35 x 8
35 x 8
35 x 8
Another good one. Very happy.
PS, I weighed in at 234 this morning.
Here’s a little review of the weekend for me. Friday I was pretty sore from a rough night of rugby practice. I took it easy and ran a couple of miles at a pretty easy pace to just stay loose basically. I had a rugby sevens tournament yesterday. So after a few sevens games I was asked to play in a 15’s match so naturally I agreed. So here we are…Sunday and feeling beat up. Here’s food for the day.
SLEPT IN
12:30 PM
10 oz chicken
3:30 PM
2 scoops muscle milk
6:00 PM
12 oz beef
6 shrimp
9:00 PM
2 scoops muscle milk
Totals
Calories: 1746
Fat: 57.3
Carbs: 12.4
Protein: 261.5