Thanks for the encouragement! Just today I was having to remind myself to continue slow and steady. It seems like my every instinct tells me to speed things up by lowering calories and increasing cardio but by experience I know that would lead to a lot of muscle loss. Slow and steady wins the day.
Thursday: 5/26/11
Weight: 226 lbs
[AM Cardo]
35 Minutes Treadmill Walking (3 Speed/ 3 Incline)
[Training]
A) Uni-Lateral Calf Press:
75 lbs (5x10)
B) Seated Leg Curl:
150 x 20
200 x 12
200 x 11
200 x 10
200 x 10
C) Leg Press:
300 x 10
400 (3x10)
400 x 25
D1) GHR’s on back extension:
BW (3x10)
D2) Reverse Hypers from 1/2 foot deficit:
BW (3x10)
1 Minute Stretches: Calves/Quads/Hams/Glutes/Adductors/Hip Flexors
[Thoughts]
I despise the leg press greatly. I really miss my squats and dead-lifts. I’ve gotta play it smart.
Friday: 5/27/11
Weight: 226.2 lbs
[AM Cardio]
35 Minutes Treadmill Walking (3Speed/3Incline)
[Training]
A1) Dumbbell Extension’s w/rotation:
40’s x 10
50’s (2x10)
45’s (2x10)
A2) Barbell Drag Curls:
75 lbs x 10
85 lbs (2x10)
80 lbs (2x10)
B1) Reverse Push-Downs:
Stack x 10
#14 (4x10)
B2) Cross Body Hammer Curls:
40’s x 10
30’s (4x10)
C1) Wrist Curls:
70 lbs x 15
70 lbs x 11
C2) Reverse Wrist Curls:
30 lbs x 12
30 lbs x 10
1 Minute Stretches: Bi’s/Tri’s/Forearms
[Thoughts]
Phew-wee I feel weak. Why does training arms feel like I’m doing high intensity interval training? Dreaming of being lean…
Saturday: 5/28/11
[AM Cardio]
1 Hour of outside walking
Saturday: 5/28/11
It doesn’t seem like I made any visible progress this past week though I did have a new low for weight during the week. Scale weight and looks seem to be contradicting indicators. It might be time for a little more cardio and a little less calories. Ever moving…
Monday: 5/30/11
Weight: 227.8 lbs
[AM Cardio]
40 Minutes Treadmill Walking (3 Speed/3 Incline)
[Training]
A) Meadow’s Pull-Downs: (w/straps)
185 x 10
195 x 10
205 x 10
215 x 8
185 x 10
B) Smith Machine Shrugs: (w/straps)
135 x 10
225 x 8
185 (3x10)
C) Machine Rows:
200 (3x10)
200 (2x8)
D1) Seated External Rotations:
10 lbs x 10
15 lbs (3x10)
D2) Lying Rear Delt Raises:
10 lbs (4x10)
*20 swings on last set with 10 lbs
1 Minute Stretches: Lat’s/Rear Delts/Traps/Neck
[Thoughts]
Overall getting harder to finish my workouts. Feeling more and more depleted though my weight keeps going back up to 230 after my carb day. Looking smaller and more pathetic…
[Extra Workout]
A1) Reverse Hypers
BW (3x20)
A2) Sit-Ups
BW (3x20)
OH YEAH BROTHER! Where are your calf/ab/forearm days? You need those for more NEPA on “non-training days”, ahahahahaha! Seriously though, you’ll never be as small as I will be so you should just quit now!
@Zach: Ha, your words strike no fear in this little man! I will hit “Patricia” proportions before you bruther! You may be thinking skinny fat but I shall be “Hunter” lean! Ahahahah…
Tuesday: 5/31/11
Weight: 226.8 lbs
[AM Cardio]
40 Minutes Treadmill (4 Incline/3 Speed)
- Used a 3 Incline for the first 7.5 minutes
[Training]
A) Fat Grip/Band/Barbell Bench:
95 x 10
135 x 10
185 x 10
165 x 7
135 x 8
B) Fat Grip/Dumbbell Incline: (2 steps under foot of bench)
60’s x 10
50’s (4x10)
C) Fat Grip/Dumbbell Flat Bench: (w/rotation)
40’s x 10
45’s (4x10)
D) Machine Lateral Raise:
110 lbs (5x10)
C) Alternating Upright Rows:
30’s (5x10)
1 Minute Stretches: Pec’s/Shoulders
[Thoughts]
I guess my workouts for here on out are just going to be hard to get through. My weight has dropped down rapidly from my carb day even though I’ve been guzzling some water down. Aldosterones waves son! Must…keep…going…
Wednesday: 6/1/11
Weight: 226.4 lbs
[AM Cardio]
Treadmill Walking 40 Minutes (4 Incline/ 3 Speed)
[Thoughts]
Tired. No progress.
Thursday: 6/2/11
Weight: 225.8 lbs
[AM Cardio]
40 Minutes Treadmill Walking (4 Incline/3 Speed)
[Training]
A) Dead-Lifts:
135 x 10
185 x 1
225 x 1
275 x 1
315 x 1
405 x 1 *struggled/happy I can pull even this much after my back injury months ago
B) Leg Press:
200 x 10
300 x 10
400 (3x10)
400 x 15
C) Seated Leg Curls:
200 x 10
225 x 10
250 x 10 *calf cramp/OUCH!!
200 (2x10)
D) Uni-Lateral Leg Press:
100 x 10
125 x 10
150 x 10
100 (2x10) *Vin Dieseled out on these
E1) Decline Knee-Ups:
BW (3x10)
E2) Back Extensions:
BW (3x10)
E3) Calf Press:
175 lbs (5x10)
1 Minute Stretches: Quads/Hams/Hip Flexors/Glutes/Adductors/Calves
[Thoughts]
I’ve been over thinking things and need to relax and enjoy the process. I still hate leg presses and leg curls. I just want to do deads and squats…ARGGHHH!!!
(P.S.) I learned that using a lot of xantham gum as a thickener in protein shakes cleans you out for days…ppfffttt…
Friday: 6/3/11
Weight: 225.8 lbs
[AM Cardio]
40 Minutes Treadmill Walking (4 Incline/3 Speed)
[Training]
A1) Reverse Press-downs:
Stack (5x10)
A2) Cross-Body Hammer Curls:
40’s (5x10)
B1) Dumbbell Extensions w/Rotation:
50’s x 10
45’s x 10
40’s x 10
35’s (2x10)
B2) Barbell Drag Curls:
85 lbs x 10
75 lbs (5x10)
1 Minute Stretches: Bi’s/Tri’s/Forearms
[Thoughts]
Stopped workout short due to deet-ta-dees! Only losing a few tenths of a lb a week. Something has to change. Getting very aggravated. AGGRAVATION NATION!!!
Saturday: 6/4/11
[AM Cardio]
27 Minutes of Outside Walking
Monday: 6/6/11
Weight: 227.4 lbs
[AM Cardio]
40 Minutes Treadmill Walking (4Incline/3Speed)
[Training]
A) Machine Rows:
225 (4x10)
225 x 8
B1) Smith Shrugs:
135 x 10
185 (4x10)
B2) Meadow’s Pull-Downs:
185 (5x10)
C1) Seated External Rotations:
15 lbs (5x10)
C2) Rear Delt Raises:
10 lbs x 10
15 lbs x 10
10 lbs (3x10)
1 Minute Stretches:
Lat’s/Rear Delt’s/Traps
[Thoughts]
I felt weak today. Might add in some more extra workouts in the evenings.
[Extra Workout]
A) 25 Minutes of Shadow Kickboxing
B1) Reverse Hypers:
BW (2x20)
B2) V-Ups:
BW (2x20)