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.