Chest/Back last night.
Exercise SETS/REPS Weight
Bench Press: 3/6 55# (Another Personal Best(PB))
Reclined Flys: 3/6 40#
Laying Pullovers: 3/6 55# (PB)
Front Lateral Raises: 3/6 30#
T-Bar: 3/6 115#
Front Lat Pull Down: 1/6 180#, 2/6 160# (This is a new machine for me, I liked it alot!)
Abs Machine: 3/20 120#
Cardio (Elliptical) 5min warmup, level 5, 30 min HIIT, level 6 after weights!
I think I have finally gotten my diet and exercise right at the same time. My biggest battle has been portion size. Have been around 1,000 calorie deficit all week. Now if the scale will just move.
__________________
Ron
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200
Jamie – bananas are the perfect portable food – grab and go. 4:45 is early – how long does it take you to get to the river?
Ron, the scale will start moving soon!
Today would normally have been a run, but I’m saving those legs for my race so I did elliptical - they have fun new one which gives orders every minute (go backwards, bend knees, lift toes, wave a paper bag over your head) it was diverting, and I worked prety hard.
Jamie: Have you thought about protein bars for the morning? The ones from Wal-mart (I believe they are Pure Protein brand) have a apprx. 15g of protein and low on Carbs & Fat. If you want to compare Bodybuilding.com sells multiple brands and they have the nutrition info on all of them so you can compare.
Abby: I am sure I am transforming my body (at least I think I see it in the mirror). Just need to remind myself that the weight on the scale is a secondary goal, and being healthy and fit should be the primary focus.
No workout for me last night. Took the night off after 4 straight nights at the gym (a guy needs to spend some time at home too, lol). I plan to be back to the gym tonight.
__________________
Ron
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200
Thanks for food suggestions - I think I have found something that works for me - cheese sticks and home-made "protein cookies" with whey protein and almond flour instead of wheat flour. (3 g. protein, 4 g. carb, 1 g. fiber, 90 calories.) 2 cheese sticks and 2 cookies give me my 20 g. of protein per meal, plus a few carbs for quick energy. I'm going to try it, anyway.
It only takes me 15 minutes to get to the river, but I have to be there by 5:15.
Didn't make it to the gym until this morning (Monday). Had to go this morning as the gym is only open 8-2 because of Labor Day.
Arms & Shoulders
Hammer Curls: 1/5 40# Dumbbells, 2/6 35# Dumbbells
Front Lateral Raises: 3/6 35# Dumbbells
Side Lateral Raises: 3/6 25# Dumbbells (This was the first time for these)
Seated Tricep Press: 1/5 80#, 1/6 75#, 1/7 75#
Military Press: 1/5 50#, 1/1 45#, 1/1 35# ( I think the Side Lateral Raises sapped my strength for these.)
Ab Machine: 3/20 120#
Back Extensions: 1/6 35#, 1/8 35#, 1/10 35#
Stairs: 3 quick runs up the stairs.
Elliptical: 5 min level 5, warmup before weights, 40 min level 6 HIIT after weights. (I tried to focus on the High Intensity part running 6-7 mph sprints, and not worrying about what the low was, did more mileage in the same amount of time meaning my average speed was greater also.)
Hope everyone is having a great weekend. Let us know how your races turned out.
__________________
Ron
Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200
Went for a run this morning along the American River, did a little over 6 miles and took about an hour. Beautiful weather- mid 70's and no wind, very relaxing and even saw some deer along the trail.
Went to the gym afterwards and it was suprisingly crowded
I made the best of it and did some Incline Lumbar Extensions 5 sets @25#x20 reps, I also did some seated calf raises, 4 sets @ 90# x15 & 3 @ 115#x15
Rope pushdowns 3 sets @40#x 10 & 4 sets @ 45# x10
And finished it off by doing some ab crunches on the machine 3 sets @80# x 25 reps.
Felt pretty spent after that and went home and took a nap
__________________ 2013 Race Schedule
2/3 Sac State Superbowl 10k 55:20
4/7 Sactown 10miler 1:47
4/21 Capital City Classic 10miler 1:42
5/4 American River 1/2 2:37
Inspired by Mark Sisson's blog, I did my errands on foot instead of by car - 3 miles walking. Presumably my body doesn't know it was foraging for cash and a guitar tuner rather than firewood and berries
Something had to get cut this week, I'm basically working two jobs, jury duty sitting on a case, and real work (yes, I could be excused by the law, but my clients should expect immediate response, otherwise they might find another advisor). So, it is the Y that is being cut, but there is lots of tearing around on foot - 40 minutes walking very fast a day (office to court and back).
I know many people write about "why is it attention to yourself you cut?" A good point, but it's only a short time.
(-53.8 lbs)
Linear Mode
