Side:
Monday: 7/25/11
Weight: 222.2 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
A) Dips:
55 lbs x 5
B1) Fat Gripz/Banded Bench:
155 lbs (3x10)
B2) Machine Row:
210 lbs (3x10)
C1) Incline Dumbbell Bench (foot of bench elevated):
60’s (3x10)
C2) Face-Pulls:
#8 (3x10)
1 Minute Stretches: Lat’s/Pec’s
[PM Cardio]
A) 26 Minutes Walking
B) Foam Roll: 10 Passes all major muscle groups
C) 30 Second Stretches: all major muscle groups
[Thoughts]
…
Tuesday: 7/26/11
Weight: 220 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
Deads:
135 x 1
165 x 1
205 x 1
245 x 1
265 x 1
305 x 1
345 x 5 (rest pause style)
1 Minute Stetches: Hams/Calves
[PM Cardio]
A) Foam Roll: 10 passes all major muscle groups
B) Airdyne Sprints: 20x(5 second sprint/3 minutes moderate hard)
C1) Reverse Hypers: BW (3x10)
C2) V-Ups: BW (3x10)
D) 30 Second Stretches: all major muscle groups
[Thoughts]
I sweated a whole lot today…EPOC!!!
Wednesday: 7/27/11
Weight: 217 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
A1) Reverse Push-Downs:
Stack (3x10)
A2) Cross Body Hammer Curls:
40’s (3x10)
A3) Alternating Upright Rows:
40’s (3x10)
B1) Dumbbell Extensions w/rotation:
45’s (3x10)
B2) Barbell Drag Curls:
70 lbs (3x10)
B3) Machine Laterals:
105 lbs (3x10)
1 Minute Stretches: Bi’s/Tri’s/Shoulders
[PM Cardio]
A) Foam Roll: 10 passes all major muscle groups
B) 30 Minutes easy cardio
[Thoughts]
I hit a new low today. I’ve been cycling fats the last 1 1/2 weeks and hopefully I’ll start losing weight again. Only time will tell.
Thursday: 7/28/11
Weight: 216.6 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[PM Cardio]
A) Foam Roll: 10 passes all major muscle groups
B) 30 Second Stretches: all major muscle groups
C) 1 Hour Hard Cardio
[Thoughts]
Still hoping the weight loss is real.
Friday: 7/29/11
Weight: 218.8
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[PM Cardio]
25 Minutes easy airdyne
[Thoughts]
I will be moving all workouts forward one day so I can perform a glycogen depleting workout on Saturdays. That way I can follow up with a carb up and get a higher rate of glycogen synthesis. I am looking leaner every week even though my weight is barely decreasing. Not sure what I’ll do from here since I know I still have a good bit of fat to lose. I will start posting update pics on Friday’s instead of Saturdays.
Saturday: 7/30/11
[Foam Roll]
-all major muscle groups 10 times
[Circuits]
Circuit A: (Did this circuit 10 times)
A1) Hill Sprint (5 seconds)
A2) Pull-Ups (BW x 3)
A3) Step-Ups (BW x 3)
A4) Dips (BW x 3)
A5) V-Ups (BW x 3)
Circuit B: (Did this circuit 10 times also)
B1) Dumbbell Swings (35 lbs x 10)
B2) Inverted Rows (BW x 5)
B3) BW Squats (BW x 5)
B4) Push-Ups (BW x 5)
B5) Side Planks (10 Seconds each side)
*Did circuit A then moved immediately to circuit B. It took an hour to do it all.
*I would start a timer for 3 minutes after the first exercise was completed in each circuit and perform the rest of the circuit. If there was any time left in the 3 minutes I would walk until the time was up.
[30 Second Stretches]
-all major muscle groups
[Thoughts]
I did this circuit to help deplete glycogen even more and to increase the rate of glycogen synthesis since I will get 840 grams of carbs today and 420 grams of carbs tomorrow. Hope this works.
Monday: 8/1/11
Weight: 218.6 lbs
[AM Cardio]
1 Hour and 15 Minutes of Treadmill Walking (4Incline/3Speed)
[PM Extra Work]
Foam Roll: 30 passes on all major muscle groups
[Thoughts]
It’s really strange not training on a Monday but it was nice just to get in some active recovery.
Tuesday: 8/2/11
Weight: 218.4 lbs
[AM Cardio]
1 Hour 15 Minutes Treadmill Walking (4Incline/3Speed)
[Training]
A) Bench:
Bar x 10
95 x 5
115 x 5
135 x 3
165 x 5
185 x 3
210 x 1
B1) Fat Gripz Banded Bench:
165 (2x10)
165 x 5,3,2 (rest paused)
B2) Machine Rows:
215 (4x10)
C1) Incline Dumbbell Bench w/foot of bench elevated:
65’s (2x10)
65’s x 6,4 (rest paused)
C2) Face-Pulls:
#8 (3x12)
1 Minute Stretches: Pec’s/Lat’s
[PM Extra Work]
Foam Roll: 30 passes all major muscle groups
[Thoughts]
My left shoulder started bothering me a little. Walking in the morning is starting to feel absolutely awful!
Wednesday: 8/3/11
Weight: 217 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[PM Training]
A) Squats:
Bar x 10
80 x 5
100 x 5
150 x 5
170 x 3
190 x 1
B) Romanian Dead-Lifts:
135 x 10
225 (2x10)
C1) Reverse Lunges (1 foot deficit):
BW (3x10)
C2) Lying Leg Curls (home version):
75 lbs (3x10)
C3) V-Ups:
BW (3x10)
C4) Reverse Hypers:
BW (3x10)
[Thoughts]
I had to do my training outside in the shade which was 103 degrees. This was definitely the worse day so far in this whole process. I feel worn down and I’m tired of putting in this much work for so little progress if any progress. Need to relax, recuperate, re-evaluate, and move on!
Thursday: 8/4/11
Weight: 218 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
A1) Dumbbell Extensions w/rotation:
50’s x 10
40’s x (2x10)
A2) Barbell Drag Curls:
75 lbs x 10
60 lbs (2x10)
A3) Machine Lateral:
110 lbs x 10
90 lbs (2x10)
B1) Reverse Pushdowns:
Stack (3x10)
B2) Cross Body Hammer Curls:
40’s (3x10)
B3) Alternating Upright Rows:
40’s (3x10)
1 Minute Stretches: Bi’s/Tri’s/Shoulders
[PM Cardio]
1 Hour hard cardio
[Thoughts]
I think I have figured out why I haven’t been losing a lot of scale weight. Hopefully with a few dietary changes I can get back on the fat loss train.
Friday: 8/5/11
Weight: 215.8 lbs
[AM Cardio]
30 Minutes Treadmill Walking (4Incline/3Speed)
[Thoughts]
I feel absolutely worn out. I’m ridiculously sore all over with the same stuff I’ve been doing. Will start a new program next week.
Monday: 8/8/11
Weight: 218.6 lbs
[AM Cardio]
1 Hour Treadmill Walking (4Incline/3Speed)
[Training]
A) Machine Rows:
220 x 10
225 x 10
230 x 10
B) Rear Delt Raises:
10’s (3x10)
C) Face-Pulls:
#9 (3x10)
D) Hammer Curls:
45’s x 10
35’s (2x10)
1 Minute Stretches: Lat’s/Rear Delts/Bi’s
[PM Extra]
Foam Roll: 10 passes back/lat’s
30 Second Stretches: lat’s/rear delts/traps/neck
[Thoughts]
My biceps were still sore from last week so I took it easy on them. Everything else was fine.