Legs again - 12/12 Saturday

Pre Workout Weight = 239

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	160x12	160x12	160x12
Sets 4 to 6	160x12	160x12	160x12
Sets 7 to 9	160x11	160x10	N/A
Lift: Leg Extensions
Sets 1 to 3	70x12	70x12	80x10
Sets 4 to 6	80x11	80x12	80x10
Lift: Calf Raise
Sets 1 to 3	180x12	180x12	180x10
Sets 4 to 6	180x8	180x8	N/A

Once again, I think this counts as both resistance and aerobic. I get my pulse to peak at 160 while squatting, and probably keep it over the 130 bpm for at least fifteen to twenty minutes during the workout.

Chest Day - 12/9 Wednesday

Pre Workout Weight = 237.5 lb KEWL!

Cell contents = Weight in Pounds x Reps.
Flat Bench
Sets 1 to 3	180x10	180x10	180x8
Sets 4 to 6	180x8	180x5	180x6
Sets 7 to 9	180x5	180x5	180x4
Cell contents = Weight in Pounds x Reps.
Incline Bench
Sets 1 to 3	90x11	100x10	100x9
Sets 4 to 6	100x7	100x6	100x6

OK. Forget about the elbow in approach. It's just way too hard on the wrists. Add weight - 100 to 120lbs total, and use a natural, elbows flared grip. Just be sure to keep your shoulders 'down' -- ie: semi-relaxed. If you hunch your shoulders up toward your ears, you'll be pushing from the delts rather than the upper chest.
Safety Pin 3rd from top, with bench pin showing three holes under brace.

Military
Sets 1 to 3	90x5	60x10	60x9
Sets 4 to 6	60x8	60x7	60x6
Tricep Extensions
Sets 1 to 3	30x12	40x9	40x7
Sets 4 to 6	40x7	40x7	N/A

Listening to Shaman's Harvest - Dragonfly

Back Day - Sunday 12/6

pre-workout weight 238.5 Weighed in at 238 on Saturday!

Cell contents = Weight in Pounds x Reps.
Lift: Lat pulls
Sets 1 to 3	140x12	140x12	140x11
Sets 4 to 6	150x9	150x9	150x9
Sets 7 to 9	150x11(narrowgrip)	150x9	150x9
Lift: Rowing Machine
Sets 1 to 3	90x10	90x9	90x9
Sets 4 to 6	90x9	90x8	90x8
Sets 7 to 9	90x8	90x8	90x7
Lift: Seated Cable row
Sets 1 to 3	50x12	70x10	70x10

Tried the lighter cable rows today, where I lean forward and keep my hands low. Greatly reduces the weight I can pull, eliminates lower back from the movement. Hard to get excited about moving 70 pounds, though. May not stay with this technique. . .

Chest day - Tuesday 12/1

Pre Workout Weight = 240lb

Cell contents = Weight in Pounds x Reps.
Flat Bench
Sets 1 to 3	160x12	180x11	180x8
Sets 4 to 6	180x8	180x6	180x5
Sets 7 to 9	180x4	180x4	180x4
Cell contents = Weight in Pounds x Reps.
Incline Bench
Sets 1 to 3	120x9	120x7	90x9
Sets 4 to 6	90x9	90x8	N/A

For Incline bench, I'm trying to lighten the weight, but pull my elbows in toward my sides, and push in an upward arc that really hits the upper chest - kind'a hard on the wrists, though.

Military
Sets 1 to 3	90x6	70x7	70x5
Sets 4 to 6	60x7	60x6	60x5

I think 70 is probably too heavy to do with any kind of decent form. The whole point is to hit the shoulder/delt region. When I use 70 and up, I end up pushing with mainly my chest and triceps. Lighter weight with stricter form/slower reps, seems to hit delts harder.

Tricep Extensions
Sets 1 to 3	30x10	30x9	30x8
Sets 4 to 6	30x8	30x8	N/A

Elliptical - Monday Nov 11

30 minutes on elliptical. Just cruisin' - no high intensity work.
Heart rate 138-145 bpm

Legs Friday - Nov 27

Weighed in at 238.5 on Thursday and Friday morning
Pretty sure that Prilosec keeps me about 5 to 6 pounds heavier than I would normally be, since going off of it seems to cause instant weightloss.

Feel like I have a cold, but it's time for legs.

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	140x12	150x12	150x12
Sets 4 to 6	160x12	160x12	160x12
Sets 7 to 9	160x11	160x10	N/A
Lift: Leg Extensions
Sets 1 to 3	70x11	70x12	70x12
Sets 4 to 6	70x10	70x10	70x10
Lift: Calf Raise
Sets 1 to 3	180x11	180x11	180x10
Sets 4 to 6	180x8	180x8	N/A

Chest Day - Monday

pre-workout weight N/A

Cell contents = Weight in Pounds x Reps.
Flat Bench
Sets 1 to 3	160x10	180x10	180x7
Sets 4 to 6	180x8	180x7	160x7
Sets 7 to 9	160x6	160x4	N/A
Lift: Incline Bench
Sets 1 to 3	110x10	110x8	110x8
Sets 4 to 6	110x8	N/A	N/A
Lift: Military
Sets 1 to 3	90x7	90x5	90x5
Sets 4 to 6	90x5	N/A	N/A
Lift: Tri extension
Sets 1 to 3	30x12	30x12	40x8
Sets 4 to 6	40x8	N/A	N/A

Saturday - Nov 21 Raquetball!

Pre-Workout Weight = 237. WHAT!?!?! KEWL!!!

Put on the 44 waist pants today, and they actually had some extra space in the waist. Unbelievable. I haven't even been that disciplined about my eating. I snarfle everything in sight, including an entire pizza yesterday.

I have a theory. I think Prilosec makes me retain water or something. Missed a Prilosec pill, and took it at night, rather than in the morning, and that's when my weight dropped. Should wean myself off that crap anyway.

Ok, so I was a bum on Thursday and Friday. Decisions have been made at work, and it appears that I'll be leaving my executive assistant job in order to start splitting my time between the Lab, and Operations. I'm going to be an OIT! This is HUGE! Not that great in the beginning, I'm sure. And I'm a bit worried about having to get a class A license, and drive big sludge trucks, but the prospects for having an actual career, with a laid-out progression for improving my income and training, is pretty exciting. I can make -good- money if I put in the time and the work.

Anyway, cleaning up my remaining work, cleaning out my desk, and all the other stuff I needed to do in the lab ended up with me working two 9 and a half hour shifts, with no breaks. So I wasn't getting any workouts in on Thursday and Friday.

But today, Tam wanted to play raquetball. I bitched and moaned, and then went along. We don't really play the game, we just chase the ball around and hit it as hard as possible, trying to keep moving as much as possible.

It's a GREAT aerobic workout. Fun, hits the quads hard, lots of lateral and backward motion thrown in - it's like a more natural approach to interval training - one that doesn't involve some pesky timer going off and telling you when to sprint until you heave.

Lot of fun. Sucks being surrounded by a bunch of twenty year old hardbodies, though. Sucks having to keep yourself from staring at some hottie's sweating haunches as she's grinding away on the stair stepper. But wifey would not approve of wandering gaze. --DISCIPLINE--! Eyes Forward soldier!

Still. Great workout. If we made it a regular Saturday thing, I'd be totally up for it.

Things I need to do within the next couple of days. Another Chest workout, and another Leg workout. I worry, however, about hamburgering my legs before starting my gig as an operator. Perhaps I'll wait until Wednesday afternoon to do my leg work.

Wed - Nov 18 - Back day

pre-workout weight 240.5

Cell contents = Weight in Pounds x Reps.
Lift: Lat pulls
Sets 1 to 3	140x12	140x12	140x12
Sets 4 to 6	150x10	150x8	150x8
Sets 7 to 9	150x7	150x6	150x5
Lift: Rowing Machine
Sets 1 to 3	90x9	90x9	90x9
Sets 4 to 6	90x7	90x7	90x7
Lift: Seated Cable row
Sets 1 to 3	90x8	90x8	110x8
Sets 4 to 6	110x7	110x7	fuggedaboutit

Next time I should probably move Lat Pulls to the -end- of the workout, and use lighter weights during the exercise. Focus on getting a good 'squeeze' of the shoulderblades together at the peak of the exercise. Feel like I might be using too much weight at this point, and failing to get complete contractions.

Also, the low cable rows. Saw something in a mag about how leaning forward isolates the muscles the row is supposed to target. Tried leaning forward and found I could complete only a few reps. May want to start distinguishing between standard rows where I can lean back, and lighter cable rows, where I lean forward.

Tuesday - Nov 17 - Elliptical

OMG. Monday was bad. Much limping and groaning and laughing at how much the supposedly 'simple' things hurt. Sitting down and getting up is painful. Today was even worse than Tuesday. Even as quads are beginning to recover, doms is hitting the calves hard. The end result is that I roll out of bed thinking I'll be Ok, only to find that my feet no longer flex at the ankle, and I have to do this flat footed shuffle around the house, until the muscles loosen up again.

Rinse and repeat anytime I'm stationary for more than half an hour at a time.

Despite that, I got on the elliptical. After all, it's only after I'm -stationary- that things really hurt, so I figured the elliptical might help me work out some of the kinks.

completed 25 minutes without too much difficulty. Heart rate 140-145 bpm. No sprints or 'climbs' during this session. Just cruising.

Sunday - Nov 15 - Hamburger Legs!

Excellent Leg workout. Completely hamburgered my quads, and can feel muscle soreness in my abs and low back as well. Some slight pain from disc compression, but most of the pain is the 'good'/muscle soreness kind.
Things that make me go 'OW' today. Picking up a pen that I dropped on the floor. Getting in and out of the car. Stairs. Walking. Breathing.

Must'a done -something- right.

Safety squats-- by the time I finished all seven sets, my heart rate was hovering around 115, and would spike to between 140 and 160 during each set.

Calf raises -- using heavier weight (180). Can definitely feel it today, but am wondering if I am only hitting one part of the calf muscle. May need to do more sets, or train several times a week. May need to experiment with a variety of foot positions.

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	140x12	150x12	160x12
Sets 4 to 6	160x12	160x12	160x12
Sets 7 to 9	160x12	N/A	N/A
Lift: Leg Extensions
Sets 1 to 3	60x12	70x12	70x12
Sets 4 to 6	70x12	70x12	70x11(fail)
Lift: Calf Raise
Sets 1 to 3	180x11	180x11	180x9
Sets 4 to 6	180x11	180x9	N/A

Wednesday Nov 11 - Chest

Chest day - Worked out hard today. Been drinking too much lately, and have missed a day here and there, but am trying to use my guilt to re-commit, and do some serious work. Always feel pressed for time, but forced myself to do a few extra sets this time, even though every extra minute made me feel like my life was slipping away from me as I ground out the additional sets.

Cell contents = Weight in Pounds x Reps.
Lift: Flat Bench
Sets 1 to 3	160x12	160x12	160x10
Sets 4 to 6	160x09	160x7	160x7
Sets 7 to 9	160x6	160x5	160x5
Lift: Incline Bench
Sets 1 to 3	130x7	130x6	130x6
Sets 4 to 6	130x5	130x4	130x3
Lift: Military
Sets 1 to 3	90x6	90x5	90x6
Sets 4 to 6	70x7	70x6	70x5

Tuesday - Nov 10 - Elliptical

11 10 09 Tuesday
Elliptical for 20 min. Cruising speed only. No 'peaks'. heart rate probly 135-145.

Monday - Nov 9 2009

11 09 09 Monday
Elliptical for 20 mins. 140-150 bpm 'cruising', with two to three 'peaks' at 160. Post workout weight = 239.5.

This is not promising. I've clearly put back on some of the weight I had lost earlier. To be expected, I guess, considering four plus weeks of injury, and two weeks of sickness.

Also haven't been good about logging my progress, so I'm just getting around to sitting down and transcribing everything from the logbook. There's like a month's worth of scrawlings in here.

Sunday - Nov 8 - Back Day

Back Day - Pre Workout Weight = 242.5

Time to take this new rowing machine for a test drive

Cell contents = Weight in Pounds x Reps.
Lift: Lat pulls
Sets 1 to 3	140x12	140x11	140x12
Sets 4 to 6	150x11	150x8(longrest)	150x9
Sets 7 to 9	150x8	150x5
Lift: Rowing Machine
Sets 1 to 3	90x7	90x8	90x8
Sets 4 to 6	90x8	110x5	110x5
Lift: Seated Cable row
Sets 1 to 3	90x8	90x8	90x8
Sets 4 to 6	90x8	90x8	90x8

Rowing machine actually seems to make it so I lift -less- than when I'm doing bent-over rows. I think it's because I can no longer 'cheat' the weight up by swinging it, or by popping it past a sticking point with my lower body.

Don't know how much I'm getting out of the low cable rows. Pretty sapped by the time I get to them, and the weight is light. Should try doing the last four sets with 100 next time.

Monday - Nov 5

pre workout weight = 239

Several days w/o working out - for a couple of them, I was feeling sick enough that I came right home and went straight to bed. Then I had one day spent assembling the new rowing machine. Anyway, still feeling weak, tired, and a little sick. Also depressed. Hoping working out will help. Going to use new safety squat machine.

Can't be too excited about pre workout weight. Forgot to eat lunch, and am also massively dehydrated. Probly lost some muscle mass, too, during the layoff/sickness.

Time to kick it back into gear.

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	120x15	130x 15	140x14
Sets 4 to 6	140x10	140x10	150x10
Sets 7 to 9	150x10
Lift: Leg Extensions
Sets 1 to 3	60x15	70x12	70x12
Sets 4 to 6	70x11	70x11	70x11

I think my legs could handle more weight on the squats, but I can really feel it in my back, so I think I should probably ease my way into any additional weight. Upside -- I think I'm getting more out of the extensions this time. Doing them slowere and more controlled, and can really feel it. But my left side is -weak-.

Saturday elliptical

post workout weight = 239 yay!
20 mins elliptical, bpm 140-160 with a "climb" to 168.

Not doing 'sprints' anymore, since I felt something 'go' in my neck at one point. Instead, I'm cranking up the resistance to do 'climbs'. Gets my heart rate up just as much as the sprints did, but doesn't seem as likely to cause injury (I hope)

Wednesday - Oct 28 Halloween candy soon!

Cell contents = Weight in Pounds x Reps.
Lift: Decline Bench
Sets 1 to 3	160x12	160x10	160x10
Sets 4 to 6	160x10	160x8	160x6
Lift: Flat Bench
Sets 1 to 3	160x9	160x8	160x5
Sets 4 to 6	140x6	140x6	140x5
Lift: Incline Bench
Sets 1 to 3	110x8	110x6	100x8
Sets 4 to 6	100x6	90x7	90x8

Elliptical

25 mins on elliptical. Just cruising. Heart rate 145-150.

Fixed the elliptical on Sunday. Took a couple of hours to get the darn thing apart, clip the zip ties that were holding the wiring harness against the frame, replace the wiring harness and then re-ziptie it to the frame and reassemble everything.

Had a few panicky moments when I was trying to find the right size screws to hold the console on. Even went to Lowes to get screws and then found they weren't the right size when I got back. Went to stash the worthless screws, and in the process found the original screws right where I had carefully stashed them away. *sigh*.

Anyway. I have a new rowing machine coming, that I intend to put in the garage, so I've moved the elliptical inside, into my den, where it takes up most of the room, and I have to climb over it to turn on the light in the corner. The exercise bike will be stashed in the game room, along with an old leather chair, until I can find someone to take it off my hands.

The GOOD side of having this beast of a machine in my room, however, is that I can now watch movies on the comp while I work out. Happy about that.

Exercise Bike

20 minutes on the exercise bike. This thing really doesn't seem to do much for me. It works my quads, true, but my heart rate never seems to break 145 unless I'm pedaling just as hard as I can, and then it burns up my legs so fast that I can't stay on the machine for even twenty minutes. It's time to get the damn elliptical fixed, and take another stab at it.

I realize the elliptical is probably part of how I got hurt, but it also WORKS, so I'm going back to it. Going to try and fix it tomorrow.

New and Improved - The SAFETY SQUAT

pre workout weight = 240.5. Post=240

Going to attempt squatting on the new safety squat machine. Hoping it won't hurt me horribly. Back injury really sidelined me for a while. I don't want a repeat of it.

Cell contents = Weight in Pounds x Reps.
Lift: Safety Squat
Sets 1 to 3	110x15	120x12	120x12
Sets 4 to 6	120x12	130x12	130x10
Sets 7 to 9
Lift: Leg Extensions
Sets 1 to 3	60x10	70x12	70x11
Sets 4 to 6	70x11	70x10	70x10

More bike

Elliptical is scheduled for repair -- electrical console problems resurfacing. But it's better equipment than the bike, I can tell, so I need to see it fixed.

Did 30 min on bike. Heart rate between 135 to 145.
Pre workout weight 242
Post workout weight 241 (what!?!?! a little disappointing).

purchase and build exercise bike

Trying to find an alternative to elliptical -- something that will provide me with variety and, also, help to prevent any future problems with my back.

Built the exercise bike today. Then used it for 20 minutes. It doesn't seem to be as good of a workout. My heart-rate hovered between 130&140 (on elliptical it would be between 145 and 165).

Also, seems to hit the legs much harder, while not hitting much of the rest of the body.

Sheez. Frustrating Back Day

Post Workout Weight = 240.5

Back day. Back has been giving me all sorts of problems. Pain is radiating away from my back and down my left hamstring. Nevertheless, I'm just very unhappy with the idea of forced inactivity. I've worked very hard to lose between 8 and 10 pounds, as well as a couple of inches off my waist. I have no intention of allowing that all to 'creep back in' as I sit on my ass waiting for my back to heal. There has to be a better solution.

And I need to figure out whether or not the injury was some sort of freak accident, or if there's a particular exercise that's going to trigger it again.

So I worked out. Hurt myself too. I'm heading out for work in about an hour, and my back is yelping at me. We'll see if it loosens up a bit while I'm at work.

Tailbone pain is resurfacing. Seems like one of the back exercises must be the culprit. If I had to take a guess, I'd bet it was bent-over-rows. Anyway, workout wasn't that good, as I was lifting in fear.

Cell contents = Weight in Pounds x Reps.
Lift: Lat Pull
Sets 1 to 3	140x9	140x9	150x9
Sets 4 to 6	150x8	150x8	150x6
Sets 7 to 9	150x4	90x12	Fuggedaboutit
Lift: Bent over Rows
Sets 1 to 3	90x8	90x10	110x8
Sets 4 to 6	110x8	110x7	110x7
Lift: Seated Rows (PA first 3, cable last 3)
Sets 1 to 3	140x6	140x6	140x6
Sets 4 to 6	90x9	90x9	90x8

Elliptical

Back isn't feeling as good as it was when I was in the middle of the steroid treatment, but it's not horrible.

About day three of the steroids, I seriously felt like I was barely even injured anymore. Pretty amazing stuff. I've finished the course now, and seems like some soreness and stiffness is creeping back in. Bench day went OK though, so going to continue, at least for now.

Elliptical for 20 min this morning, at 5 am. Back hurt, but actually seemed to 'loosen up'. Had minimal or no pain for the rest of the day! Maybe exercise is actually helping.

Uh oh! Messed myself up.

Haven't worked out for over a week now.

Somehow managed to seriously mess up my back using the elliptical. Several days of limping and back spasms. I'm still in pain, and the doc has me on methylprednisolone, which is some sort of steroidal anti-inflammatory. Taking Nabumetone as well (an NSAID), and the doctor has also recommended acetaminophen for pain relief (Seriously? I mangle my back bad enough to require steroids for the inflammation, but the doc can't kick down four or five pain pills to get me through the next few days? Must be one of those 'pain builds character' approaches).

Anyway, it's been five or six days since I started taking this stuff, and I've been very careful to not push myself. Workouts have mainly consisted of picking up the TV remote repeatedly.

But we can't just sit and rot forever, so today is a test run to see if we can get back into the swing.

Pre workout weight = no measure

Cell contents = Weight in Pounds x Reps.
Lift: Bench
Sets 1 to 3	160x12	180x10(fail)	180x7
Sets 4 to 6	180x5	160x6 (long rest)	160x8
Lift: Decline bench
Sets 1 to 3	160x6	140x7	140x8
Sets 4 to 6	140x7	140x8	n/a
Lift: Incline bench
Sets 1 to 3	90x10	110x7	110x7
Sets 4 to 6	110x5	110x7	110x6

Here's hoping I didn't make things any worse.

Saturday Elliptical

30 min elliptical
Morning Weight = 240.5
Average bpm = 150 3 or 4 sprints to 165+

Friday, Squat Day

Pre workout weight = 243.5

Cell contents = Weight in Pounds x Reps.
Lift: Squats
Sets 1 to 3	110x15	130x14	140x15
Sets 4 to 6	140x12	140x10	140x10
Lift: Leg Xtension
Sets 1 to 3	70x12	70x12	70x12
Sets 4 to 6	80x10	80x10	80x9

Blech - PWW -240lbs.

Crappy day. Started out the day slow and groggy, forgot my keycard, left my sunglasses in the car when Tam dropped me off, felt tired and out of it all day.

Did a decent job at work, though. It was as if I was just tired enough to force me to slow down and be deliberate and careful. Deliberate and careful are good things in the lab. . .

Got home, had no intention of working out. Was greeted by a student loan letter in the mail, demanding that I start paying my $639 a month. Pissed me off for about twenty minutes. Then I remembered that I'm incredibly fortunate! I have a good job. I have a house I love, with a huge room for a pool table. I have 1/2 a garage all to myself for my own little home gym. I make enough money that I can actually pay my student loans back, as long as I don't lose my job.

If I was a believer, I'd say I was 'blessed.' As it is, I know I've had lots of advantages, and I've been incredibly fortunate on top of it. Thumbs up to all the people on the interview panel who voted 'yes' for my hiring.

So I felt better, and went and did 30 minutes on the elliptical. Post workout weight 240lbs. Was hoping for under 240 again, but I'll take what I can get.

Breaking 240

I broke 240lbs today

It's mainly dehydration, I'm sure, but under the dehydration weight is 'real' weight loss, as 238 is a heck of a lot less than what I used to weigh, dehydrated or not.

Mowed the lawn for an hour, which involved plenty of sweating, then did 30 min on elliptical. 3 sprints to 160+ bpm, with a cruising speed around 155.

post workout weight was 238

Next up, breaking 230, and getting my butt into pants with a 42 inch waist.

My ultimate goal is 180 pounds and pants with a 36 in waist, but every step along the way matters to me. I'm happy with breaking 240 right now, and I fully expect it to take another two or three months to break 230. I have to remember that I don't expect to do this in a matter of months. My goal is to lose a total of 60 pounds in about a year. If it takes two years, it'll be tough to stay motivated, but it's still an acceptable result.

Crossing my fingers.

slow and steady

Saturday. No weights today. But feeling pretty grouchy and cranky, in general, until I climbed on the elliptical. Tammy offered to take me to dinner and a movie, and I just couldn't care less. . . that's how cranky I was feeling.

Pre workout weight 243.5. Bleh. Nothing special. Discouraging, actually.

Did 30 minutes on the elliptical, avg bpm 150. Two sprints (30 secs each) to 165bpm.
Post-workout weight = 240.00 YEEHAW.

I'm sure it's all dehydration, but as always, the key point is that this new dehydrated weight is several pounds -less- that my prior dehydrated weight. Still haven't broken 240, but I'm getting close.

Went out and got two new 4 foot leads for the boys, and a pinch collar for Marti (don't ever have to actually -use- it with him, as he knows what it is, and doesn't pull at ALL when you put it on him).

When I got home, I took the boys for a loooong walk through the neighborhoods around the house. Lots of fun. Even jogged a block or two, although it just reinforced for me just how big I have gotten.

By the time we'd been out for 1/2 an hour, Pongo had had enough. He doesn't like heat, or being tired. He just wanted to go home and curl up on a nice cool tile floor, so that's what we did.

Tammy took me out to Birdcage for dinner at a Mexican restaurant. It was -awesome-. Very satisfying, and I had a couple of Negro Modelo to go with. Then we wandered around Cost Plus for a half hour, bought some licorice and came home. A really good night, all in all.

Bench day

Pre workout weight = 243.5

Cell contents = Weight in Pounds x Reps.
Lift: Bench
Sets 1 to 3	160x12	180x10(fail)	180x5
Sets 4 to 6	160x6 (long rest)	160x7	160x5
Sets 7 to 9	140x7	140x6
Lift: Incline bench
Sets 1 to 3	140x8(fail)	120x9	120x7
Sets 4 to 6	100x10	100x6	Fuggedaboutit
Lift: Decline bench
Sets 1 to 3	100x9	110x8	120x6
Sets 4 to 6	120x5		n/a

I was pretty much completely sapped by the time I was doing decline bench. I'm not sure if I'm getting much benefit out of doing sets with such light weight.

Tailbone blues

Finally, my tailbone seems to be feeling a bit better. I didn't work out this morning, and probably won't work out tonight, but my Back-knobber showed up last night, and I used it while I was watching TV to work some of the kinks out of my back and legs. Seems to have dramatically diminished my tailbone pain.

That, and the three advil I took this morning.

So things are looking up.

Weighed in at 242.5 this morning. No complaints here.

Legs again (or I HATE SQUATS)

I hate squats. Really. They hurt. And not just your legs. They hurt everything. Your stomach has to tighten up to keep you from caving in on yourself, your sphincter has to lock up to keep your colon from shooting out of your ass, and your hands lock up from squeezing the bar so hard, (not because the bar's going anywhere, but just to keep yourself from screaming "Yes, I'm a litt'l Beeyatch! and I QUIT!"). Kind of the same principle as clutching a piece of rawhide between your teeth while someone digs a bullet out of you. It doesn't hurt any less, but it keeps you from embarassing yourself with unmanly squeals of 'oh please, please, just make the pain stop!'.

[/dramaqueen]

I really didn't want to work out today. My major victory was merely stepping into the garage. The workout was poor, not because I lacked 'intensity,' but because I'm just physically weak right now.

The good news is that I was out there for about 50 minutes, and for at least a half hour of that my heart was in the 120--150bpm range. So I did both aerobic AND resistance training today.

Neener, neener.

Cell contents = Weight in Pounds x Reps.
Lift: Squats
Sets 1 to 3	110x15	110x15	110x14
Sets 4 to 6	110x12	110x12	110x12
Sets 7 to 9	In retrospect, I can't believe I even wrote this into the book
Lift: Leg Extensions
Sets 1 to 3	60x12	70x12	70x12
Sets 4 to 6	70x12	70x12	70x11

aerobic x 2

Did aerobic twice today. My coccyx was hurting, but I decided to go ahead and use the elliptical anyway.

Morning session around 5:30. 20 min, averaging 150 bpm, and 3 sprints to bring the bpm up to 160+

Had brown rice, feta and almonds for lunch, and a Jamaican style ginger beer. Shouldn't really be drinking real soda, but I don't usually, so it was an indulgence.

Tailbone still hurting when I got home. Stretched a bit until it seemed to be a little loosened up. Seems tightened back muscles aggravate it, and if I hang on the lat pull bar a bit I can traction myself enough to get a bit of relief.

Did another twenty minutes on elliptical. Four sprints. Cruising around 150, with sprints to 165+.

Post elliptical weigh-in a -very- disappointing 243.5. Ignore it. It's not 'real' numbers, just like dehydrated weight isn't 'real' numbers. Stick with the plan, and look for the absolute lowest, dehydrated weight to drop. When you break 240, then you've lost at least 5 real pounds, and possibly more.

More importantly, my 46 waist pants are looking like Jethro pants these days. It's not so noticeable that I need to buy new pants, but I can now comfortably pull my belt all the way to the extra hole I punched at the bottom.

My next goal is to have size 44 waist pants fit me the same way.

Patience, little grasshopper.

And now I will reward myself with beer. -- GET YOUR HANDS OFF THE KEYBOARD! I don't need your 'you're sabotaging yourself!" bull-puckey. Every day is an exercise of will, and if you push TOO hard, YOU FAIL.

Gotta know when to push, and when to just, you know, open a beeeeeeeer! (mmmmmmm!)
And right now, it's that time -- you know, right about beer-thirty.

Feelin' fine!

Saturday - Sept 19
Back day Begin 1:23 and End 2:26

Cell contents = Weight in Pounds x Reps.
Lift: Lat Pulls
Sets 1 to 3	140x11	140x10	140x8
Sets 4 to 6	140x8	140x8	140x8
Sets 7 to 9	140x8	140x6
Lift: Bent over Rows
Sets 1 to 3	90x10	90x10	90x9
Sets 4 to 6	90x9	90x9	90x9
Lift: Seated Rows (Press Arm)
Sets 1 to 3	90x8	110x9	130x7
Sets 4 to 6	130x7	130x7	130x7
Lift: Seated Rows (cable)
Sets 1 to 3	90x9	90x8	90x7

For Bent over Rows, I think my form was pretty good for most of the sets. A little cheating, as always, for the last few reps of the last few sets.

for seated Rows with press arm, my form pretty much went all to hell after set 2. I gave up 'slow and controlled' for pretty much just yanking the f*(ker up as hard as I could.

Seated Cable rows were much slower and controlled. Good peak contraction.

Post Workout weight was 240.5. Don't read to much into it. Empty stomach, dehydration, etc.

Felt great after workout though. Went to target and bought some cheap workout clothes. Basically 10 bucks an item for shorts and shirts. Got enough to get me through the week without having to do laundry every day.

And now it's time for teh BEER. (and tamales! Don't forget tamales!)

sigh. Being bad. Again.

Friday, Sept 18

Didn't work out Wednesday or Thursday.
Ate two candybars for lunch today, as I never got around to cooking up some brown rice int he last two days.

Did elliptical today for 25 min. Bpm runs 150-160.
Post workout weight=241.5

Seems like I've managed to lose about four pounds in eight or nine weeks, but that I am now holding steady. I need to seriously re-commit if I'm to see any more real changes. And of course, I'll recommit on, say, Sunday morning.

Because I have every intention of being a little beer-swiggin' tamale-scarfin' piggie between now and Sunday morning.

Tuesday chest

Tuesday - Sept 15
Didn't eat much this morning or afternoon. Feel tired and depleted, but going to force myself to work out.
at 6pm weighed in at 244. And this is when I'm feeling light and empty! Seems unfair. I've got a theory, though, that leg work actually makes me gain weight for a few days afterwards, as the quads swell up with water and glycogen, while the body's trying to repair any damage I've done.

This is probably complete bulls*(t. It makes me happy to believe it, though, so that's what I'm going with.

On the bright side, today is chest day. Start at 6:28

Cell contents = Weight in Pounds x Reps.
Lift: Decline Bench
Sets 1 to 3	160x12	160x10	160x10
Sets 4 to 6	160x6(fail. rest 3min)	160x8	160x5
Lift: Flat Bench
Sets 1 to 3	160x8	160x6	140x7
Sets 4 to 6	140x5	120x10	120x6
Lift: Incline Bench
Sets 1 to 3	90x10	110x7	110x8
Sets 4 to 6	110x6	110x5	90x8

Music listening to - AC/DC Ballbreaker / the Furor

Monday - Sept 14
Diet. Ok, I was bad. I had brown rice and almonds for lunch, but my post-workout meal was Four wraps (tortillas, chicken breast, onion, bell pepper, brown rice and aeoli). Also two popsicles and, of course, Beer, wonderful BEER.

Leg Day

Monday - Sept 14
5:30 to 5:50 am. Elliptical. No intervals, just cruising speed for entire workout.
Bpm range 145 to 155.

Post workout weight 243
discouraging. Cutting back on caloric intake today.

Cell contents = Weight in Pounds x Reps.
Lift: Squats
Sets 1 to 3	140x10	140x12	140x10
Sets 4 to 6	140x9	140x8	140x8
Lift: Leg extensions
Sets 1 to 3	70x8	70x8	70x10
Sets 4 to 6	80x8	80x8	80x10

Post Workout weight = 242.5

Squatting more today, as I'm standing in closer to the machine, rather than leaning 'back' into the bar. This allows me to drive more 'up' and 'into' the weight, but it seems to isolate the quad a lot less, and, more importantly, seems to put a lot my pressure on my lower back. I'm concerned about the L4/L5, and am thinking I will try to go back to lower weight, higher rep ranges, and a stance that is further away from the machine.

I really, really, really don't want to have the kind of back problems I had before.

Saturday - Sept 12th
3:41 to 4:16.
30 minutes on the elliptical with 6 or 7 30 sec intervals thrown in. Bpm as high as 170 in sprints, but hovering around 145-155 during cruising phases.

Post workout weight equals 240
No way is that 'real' weight loss. Mainly water vapor/dehydration, empty stomach/gi tract, I'm sure. Nonetheless, it indicates progress of -some- sort, even if it's not an accurate description of just how much progress.

Thursday - Sept 10
Weighed in at 244.5 before workout. Today's back day. Got some lower back pain, but going to pretend that I don't!

Cell contents = Weight in Pounds x Reps.
Lift: Lat Pulls
Sets 1 to 3	150x8	150x8	150x8
Sets 4 to 6	150x8	150x7	150x7
Sets 7 to 9	150x6	150x5
Lift: Bent over Rows
Sets 1 to 3	110x8	110x8	110x8
Sets 4 to 6	110x8	110x8	110x8
Lift: Seated Rows
Sets 1 to 3	90x8	90x8	90x8
Sets 4 to 6	110x8	110x8	110x8

For seated rows, I was using the tricep rope for the first three sets. Doesn't let you lift as much, but seems to get a 'deeper' contraction of the back muscles. Requires more focus, and better grip, though, so switched back to straight bar for sets 4-6.

sick - lifting anyway

I'm sick. Not puking, falling over dizzy, hacking up a lung, feverish sick, but sick nonetheless. More like slightly swollen tongue and throat, headachy, ocassionally dizzy and very tired and listless sick.

I'm also weighing in at 247, thanks to four days of restaurants and fast-food 'cuisine'. Stupid, but it was the wife's birthday, and then labor day weekend.

But, having done this, it's now time for penance. And since I already hamburgered my legs on Sunday, that means that it's chest day.

Start working at 6:20. End at 7:25

Cell contents = Weight in Pounds x Reps.
Lift: Flat Bench
Sets 1 to 3	170x8	170x8	170x8
Sets 4 to 6	170x7(fail)	170x5	170x5
Lift: Decline Bench
Sets 1 to 3	150x8	150x7	150x6
Sets 4 to 6	150x7	150x5
Lift: Incline Bench
Sets 1 to 3	130x8	130x4(fail)	110x7(fail)
Sets 4 to 6	110x5(fail)

Finish - listening to Megadeth's 'Wanderlust'.
Felt sick and tired at start of work. Still tired, but happier, feel better.

squats again

I really, really, really don't want to work out today. My back hurts like hell (probly from spending all day yesterday in front of a computer), my stomach is foobarred (and gassy! Yeehaw!), and my mom and Daniel are swinging by sometime today, which means they may well show up in mid-workout.

I'm going to do it anyway. It'll suck, but not as bad as not working out at all.

(Thursday, Friday and Saturday were -bad- re: food situation. Eating lots of pot pies, frozen pizzas and restaurant food. Am relieved I'm returning to work tomorrow, as that seems to be when I get back onto, and stick with, the brown rice lunches. Easier on my stomach and better for me as well).

Cell contents = Weight in Pounds x Reps.
Lift: Squats
Sets 1 to 3	130x9	130x8	130x9
Sets 4 to 6	130x9	130x9	130x6
Lift: Leg extensions
Sets 1 to 3	75x8	85x9	85x9
Sets 4 to 6	85x9	85x9

Set six on squats, I 'wussed out.' Could have done more, but got mentally weak and just quit. On leg extensions, I think I was using too much weight. I was cheating a lot - leaning back, and using explosive 'kicking' motion to move the weight, rather than steady 'pushing' motion.
Tried to do leg curls as well, but that's just not happening. I got an instant and severe hamstring cramp that had me hopping about and swearing.

Back

Wednesday - Sept 2
Not enough sleep last night, and a late start today (6:30pm), but am going to try and push through anyway. Pre-workout weight was 243.5.

Cell contents = Weight in Pounds x Reps.
Lift: Lat pulls
Sets 1 to 3	140x12	150x10	155x8
Sets 4 to 6	155x8	155x6	155x6
Sets 7 to 9	155x5
Lift: Bent over Rows
Sets 1 to 3	110x8	110x8	110x8
Sets 4 to 6	110x8	110x8
Lift: Seated Rows (with pressarm)
Sets 1 to 3	110x8	110x8	110x9
Sets 4 to 6	130x7	130x7	130x4

Finish workout at 7:31

Seated rows can be done by putting the bench into pretty much the same position as used for incline bench press, and then facing into the bench, reaching down to the bars underneath. It's not exactly comfortable, since your forehead and chest are mashing into the bench, but it does seem to be a workable alternative to the seated cable rows. Think I'll start alternating the two, or else do the seated press arm rows first, and finish with cable rows.

aerobic

Tuesday, Sept 1
Weighed in at 244 this morning. I've been on a pretty low calorie diet for two days now. Most of this weight "loss" is probably from having a relatively empty GI tract, and also being somewhat dehydrated. But it's motivating, so I'm not going to look a gift horse in the mouth.

I -want- to train back today, but feel like I -should- get on the elliptical. We got home late from work, and time is limited, so elliptical it is, and will train back tomorrow.

22 minutes. Heart rate 150 to 178. Threw in 4 sprints of 30 seconds at 3min mark, 10 min mark, 15min mark and 19 min mark.

Bench day

Cell contents = Weight in Pounds x Reps.
Lift: Incline Bench
Sets 1 to 3	140x12	160x8	170x8
Sets 4 to 6	170x7	170x4
Lift: Flat Bench
Sets 1 to 3	170x8	170x5	150x
Sets 4 to 6	140x6	140x6
Lift: Decline Bench
Sets 1 to 3	140x6	140x5	120x8
Sets 4 to 6	120x6

Well, I'm supposed to do military and tricep extensions at this point, but I'm just completely used up. Maybe I should try to move smaller muscle groups all to their own day. Like Military, Tricep ext, curls and calf raises all on the same day.

naughty

No exercise, unless you count the calories I burned pulling the tops off of beer bottles, and digging spoonfuls of icecream out of a pint of Ben and Jerry's.

more aerobics

Aerobics for 20 min. high bpm of 168. Cruising at 145bpm.

Back day

Wednesday - Aug 26
Start around 5:37pm

Cell contents = Weight in Pounds x Reps.
Lift: Lat Pulls
Sets 1 to 3	140x10	140x8	140x8
Sets 4 to 6	140x6	140x8	140x4
Lift: Bent over Rows
Sets 1 to 3	100x10	110x8	110x8
Sets 4 to 6	110x8	110x8	110x6
Lift: Seated Cable Rows
Sets 1 to 3	110x8	110x8	110x8
Sets 4 to 6	110x6(rest 3min)	110x8	110x7

On the lat pulls today, I went lighter than last time, but focused on trying to get 'deeper' reps that really 'squeeze' the back muscles together at the end of the rep.

As always, I cheat like a mofo on the last couple of reps of the Bent-over-rows, once I get to set six and up. Use my legs to get the weight moving through the last couple of inches of the rep.

Haven't been good about tracking my weight, but I'm going to start. I mean, dropping this jelly belly is what it's all about, eh?

Not much fluctuation between my morning and afternoon weight today, even post-workout. Weighed in at 247 this morning, and 247 this afternoon.

elliptical

Tuesday - August 25
Morning workout before going to work. 5:30 to 5:50 am.
20 mins or aerobic. Cruising heart rate 145-150bpm. Three sprints getting heart rate up to the 160, 170 and again 160 bpm range.

Legs again (oh nohz!)

Saturday - Aug 22
No lifting or running on Wed, Thurs or Fri. Eating far too much and also feeling pretty tired and -hot-. Wondering if I've got a touch of some sort of cold, or bug. Lots of GI problems. Managed to really sleep in today (until 10:30 am). Feeling better (cleaner/emptier/lighter) due to *ahem*, the uh, 'side effects' of the last few days of slight sickness.

Anyway. It's time for legs

Cell contents = Weight in Pounds x Reps.
Lift: Squats
Sets 1 to 3	110x8	110x10	110x9
Sets 4 to 6	110x9	110x10	110x8
Lift: Leg Extensions
Sets 1 to 3	70x10	70x10	70x10
Sets 4 to 6	70x8	70x10	Quit (Loser!)

Doesn't look like much on paper, but it sure as hell -felt- like a good workout. Almost puked after the sixth set of squats. Took 35 minutes to complete all six sets. Long rest periods in between sets. Heart rate hits 160bpm during the really hard sets, and hovers around 130 for a minute or two afterward.

Also, using this powertec machine requires some pretty constant adjustment of stance, etc, to get a decent set without having the machine slide away from you mid-rep. Really should come up with a way to lock the entire machine in place. A 4x4 block, for example, bolted directly into the concrete floor to brace the machine.

Or, I could work on the wife, a day at a time, until I wear her down to the point where she gives up enough garage space to let me put a hack-squat/leg sled in there. (drool).

And, of course, all of this is complicated further by the nagging worry that I may re-herniate the L4-L5 disc.

elliptical

Tuesday - Aug 18
22 minutes aerobic at 5:45 am. Approx hr/bpm = 150.

Chest and tricep day

Saturday - Aug 15
Chest and Triceps today. Haven't trained legs in a looooong time. Need to make that my next workout (and soon).

Cell contents = Weight in Pounds x Reps.
Lift: Decline Bench
Sets 1 to 3	160x7	160x8	160x8
Sets 4 to 6	160x7
Lift: Flat Bench
Sets 1 to 3	160x7	160x6	140x6
Sets 4 to 6	140x7	140x7
Lift: Incline Bench
Sets 1 to 3	110x9	110x7	110x7
Sets 4 to 6	110x7	110x6
Lift: Military
Sets 1 to 3	90x6	90x5	80x7
Sets 4 to 6	80x5	80x4
Lift: Triceps
Sets 1 to 3	30x10	35x8	35x7
Sets 4 to 6	35x7	35x4

back day

Thursday - Aug 13, 09

No aerobic or resistance training sing Aug 9th. Far too much pizza and Taco Bell in the meantime - primarily at night. I seem to be able to eat healthy for much of the day, and then just go berserk at night.

Cell contents = Weight in Pounds x Reps.
Lift: Lat pulls
Sets 1 to 3	130x12	160x9	160x8
Sets 4 to 6	160x6	140x8	140x8
Lift: Bent over Rows
Sets 1 to 3	90x11	110x8	110x8
Sets 4 to 6	110x8	110x8
Lift: Seated Cable rows
Sets 1 to 3	110x8	110x8	110x8
Sets 4 to 6	110x7	110x8	110x7

Notes: With the bent over rows, by the time I hit set 4, I'm not getting full contractions in the last two to three reps for each set. It's more like 3/4 rep, 1/2 a rep and finally 1/4 rep. I end up 'cheating' the weight up by giving a little pop with my knees to get the weight moving, and then pulling myself down into the bar so I can get that 'squeeze' in the back.

bench day

No weights since last Sunday. That leg workout absolutely destroyed me for about four days. A lot of whining and moaning through those four days. With a couple of extra whining and moaning days for good measure.

Cell contents = Weight in Pounds x Reps.
Lift: Decline Bench
Sets 1 to 3	140x12	150x12	160x7
Sets 4 to 6	160x5	160x4	N/A
Lift: Flat Bench
Sets 1 to 3	140x5	140x8	140x7
Sets 4 to 6	140x7	N/A	N/A
Lift: Incline Bench
Sets 1 to 3	130x4	110x6	110x4(abject failure
Lift: Military Press
Sets 1 to 3	70x6	70x8	70x7
Sets 4 to 6	70x6
Lift: Tricep Pressdown (with straight bar)
Sets 1 to 3	50x5	30x8	30x7
Sets 4 to 6	30x6	30x7	30x8

legs better

20 min elliptical in the afternoon. Legs finally recovered. Got the heart rate up.

Ow. Legs hurt.

Wed, August 5th
leg workout wrecked me. Did 15 min elliptical this morning, anyway. Hoping it will actually help my legs recover. I may be delusional, since stairs are giving me all sorts of trouble, and that little transitional strip between the carpet and the linoleum. . . Why do they make those things so tall? You'd think they could achieve the same effect with a piece that was only, say, a 16th of an inch tall, rather than the painfully high 1/8 of inch that's there now.

Builders. It's like they don't even -care- about the grief they're causing us.
grumble.
mumble.

1st day powertec squat

Sunday, August 2
Hungover, weak, tired, backpain, attempt leg work anyway.

Squats

Set1, 90 #x 12 reps	Set2, 90 #x 12 reps	Set3, 90 #x 12 reps
Set4, 90 #x 15 reps	Set5, 110 #x 12 reps	Set6, 110#x 10 reps

Leg extension

Set1, 20 #x 12 reps	Set2, 45 #x 18 reps	Set3, 55 #x 12 reps
Set4, 70 #x 12 reps	Set5, 70 #x 10 reps	Set6, 70 #x 12 reps

Notes - first time ever trying to squat on this machine. Lots of problems trying to find out just where to place the lockout/safety peg, and whether or not the squat bar should be rotated to sit -under- the press arm handles, or -over- them.

I remember squatting -significantly- more weight when I was in high school, so this is more than a tad humiliating. Must bear in mind that I'm also lifting (now) significantly greater body mass, since I'm 100lbs heavier than I was in high school. Also, this machine really forces you to sort of 'lean back' into the squat, as you have to essentially hold the machine in place by standing on the footplate -- otherwise the machine slides away from you. End result is a narrow stance and the squats seem to really hit the front/top of the quad more than they do the lower back or the glutes.

Elliptical 20 min, heartrate between 155 and 170. Pre-workout weight was 248.
Ate and drank too much in the afternoon - no lifting.

tgif

no aerobic, no weights. Stomach messing with me hardcore until late afternoon, followed by excessive food consumption.

Of course, excessive food consumption is pretty much 'what I do'. Especially on Fridays. Especially with beer.

bad chicken

No aerobic in morning: stomach distress by late afternoon. Thinking bad chicken for lunch.
No weights in afternoon

Wed July 29 2009

Wed, July 29
Morning
20 min elliptical - slow start - weighed in post-run at 248.5# heart rate (bpm) avg 150-160.

Afternoon Lift - Back Day. Start at 0530

Cell contents = Weight in Pounds x Reps.
Lift: Lat pull
Sets 1 to 3	90x15	110x13	130x10
Sets 4 to 6	130x11	130x9	N/A
Lift: Bent Over Rows
Sets 1 to 3	90x10	90x10	90 x 10
Sets 4 to 6	90x8	100x6	100x6
Lift: Seated Rows (low pulley)
Sets 1 to 3	100x9	110x6	100x8
Sets 4 to 6	90x10	90x8	N/A

Notes:First time doing back work on this machine. Still really developing a feel for how much weight to use, where to attach the carabiners to make the chain attachments the right length, etc. Still, frequently feel like I'm not getting 'deep' enough on the pulling phase. Always wonder if I'm really getting a decent workout. Unlike chest, where I KNOW when I've worked out.

Burger and Fries and Beer, Oh My!

15 minutes elliptical - no resistance training. Brown rice for lunch. Burger and Fries for dinner (oooh, naughty!)

Jus' Starting

Monday - This is not my first day working out, but it's very near to it. I am re-starting a plan to lose weight. I spent last week running on the elliptical trainer every morning for 15 minutes. Heart rate was, on average, between 155 and 160. Daily diet consisted of a lot of brown rice (short grain) made palatable with chopped walnuts and/or sprinkles of feta cheese.

Cheated frequently on the diet, with innumerable fudgesicles, on the premise that I needed to adjust to one painful thing at a time. My aim was to get used to the exercising bit, and then start adjusting my diet as well.

Powertec Workbench has arrived, so now is the time to start tracking weight and workout routines, as well as attempting to track some of my eating habits.

Today's workout:
Elliptical in the morning. 15 mins, 155bpm.
First resistance workout in years. Pre-wkout weigh-in at 248.5

Bench press	workout start: 0522
Set1, 140 #x 15 reps	Set2, 150 #x 9 reps	Set3, 155 #x 5 reps(fail)
Set4, 140#x 11 reps(fail)	Set5, n/a #x reps	Set6, n/a #xreps
Military Press
Set1, 70 #x 10 reps	Set2, 70 #x 8 reps	Set3, 70 #x 8 reps
Set4, 70 #x 7 reps	Set5, 70 #x 6 reps	Set6, n/a #x reps
Tricep Pressdown
Set1, 50 #x 9reps	Set2, 50 #x 8 reps	Set3, 50 #x 7 reps
Set4, 50 #x 3 reps	Set5,n/a #x reps	Set6, n/a #x reps