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.
Monday, September 28, 2009
Sunday, September 27, 2009
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.
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.
Saturday, September 26, 2009
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.
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.
Friday, September 25, 2009
Bench day
Pre workout weight = 243.5
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.
| 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.
Thursday, September 24, 2009
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.
That, and the three advil I took this morning.
So things are looking up.
Weighed in at 242.5 this morning. No complaints here.
Tuesday, September 22, 2009
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.
[/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 |
Monday, September 21, 2009
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.
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.
Sunday, September 20, 2009
Feelin' fine!
Saturday - Sept 19
Back day Begin 1:23 and End 2:26
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!)
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!)
Friday, September 18, 2009
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.
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, September 15, 2009
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
Music listening to - AC/DC Ballbreaker / the Furor
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, September 14, 2009
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.
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.
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, September 12, 2009
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.
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, September 10, 2009
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!
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.
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.
Tuesday, September 8, 2009
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
Finish - listening to Megadeth's 'Wanderlust'.
Felt sick and tired at start of work. Still tired, but happier, feel better.
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.
Sunday, September 6, 2009
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).
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.
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.
Wednesday, September 2, 2009
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.
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.
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.
Tuesday, September 1, 2009
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.
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.
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