Thanks Dave,
If you look at the top of page two, I have already switched to a three schedule.
Thanks again,
Chris
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Getting there, I will get there....
- Thread starter CBWill
- Start date
Thanks Dave,
If you look at the top of page two, I have already switched to a three schedule.
Thanks again,
Chris
8-8-07 diet
5:45am (post workout)
Protein shake w/apple juice
250 calories
7:10am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
1 whole boiled egg
2 boiled egg whites
410 calories
9:30am
1 Apple
1 serving Almonds (jalapeno smokehouse)
251 calories
10:35am
1 serving dried plums
100 calories
11:00am
Peanuts (spicy dry roasted)
123 calories
12:00pm
Chicken (sliced) wrap
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. sweet potato
480 calories
1:00pm
1 mile walk
3:00pm
Protein shake
228 calories
6:15pm
4oz chicken breast
Quinoa w/onion and roasted red bell pepper
310 calories
Total calories 2152+/-
7:00pm
30 min. walk w/my dogs
5:45am (post workout)
Protein shake w/apple juice
250 calories
7:10am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
1 whole boiled egg
2 boiled egg whites
410 calories
9:30am
1 Apple
1 serving Almonds (jalapeno smokehouse)
251 calories
10:35am
1 serving dried plums
100 calories
11:00am
Peanuts (spicy dry roasted)
123 calories
12:00pm
Chicken (sliced) wrap
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. sweet potato
480 calories
1:00pm
1 mile walk
3:00pm
Protein shake
228 calories
6:15pm
4oz chicken breast
Quinoa w/onion and roasted red bell pepper
310 calories
Total calories 2152+/-
7:00pm
30 min. walk w/my dogs
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Hey bud, I was looking over your workout and I was wondeirng if you had the oppurtunity to do pullups of any kind?
Pullups and rows do much more for your biceps (not to mention lats) than curls do.
Good luck!
Pullups and rows do much more for your biceps (not to mention lats) than curls do.
Good luck!
Hey bud, I was looking over your workout and I was wondeirng if you had the oppurtunity to do pullups of any kind?
Pullups and rows do much more for your biceps (not to mention lats) than curls do.
Good luck!
Yeah, I was doing pull ups but right now I am waiting for a bruise to heal on the first knuckle of my middle finger (palm side) it hurts like hell when I do any pull ups, but not when lifting or pushing any weights go figure.
And I do have rows in my workout Mondays and Fridays.
Also I like doing curls as an adding movement in my workouts, just me I guess.
Thanks
Chris
8-9-07 diet
5:45am
Protein shake w/4oz apple juice and 4 oz h2o
185 calories
7:10am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
1 whole boiled egg
1boiled egg whites
393 calories
8:40am
Apple
Peanuts (spicy dry roasted)
205 calories
10:30am
Protein shake
128 calories
12:00pm
Chicken salad pita pocket
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. sweet potato
425 calories
12:45pm
1 mile walk
2:30pm
Celery (2 stalks)
2 tbsp natural pb
200 calories
5:20pm
4oz chicken breast
Quinoa w/onion and roasted red bell pepper
310 calories
Total calories 1850+/-
5:50pm
30 min. walk w/the dogs
5:45am
Protein shake w/4oz apple juice and 4 oz h2o
185 calories
7:10am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
1 whole boiled egg
1boiled egg whites
393 calories
8:40am
Apple
Peanuts (spicy dry roasted)
205 calories
10:30am
Protein shake
128 calories
12:00pm
Chicken salad pita pocket
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. sweet potato
425 calories
12:45pm
1 mile walk
2:30pm
Celery (2 stalks)
2 tbsp natural pb
200 calories
5:20pm
4oz chicken breast
Quinoa w/onion and roasted red bell pepper
310 calories
Total calories 1850+/-
5:50pm
30 min. walk w/the dogs
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8-10-07 diet
4:30am
1 banana
108 calories
5:45am (post workout)
Protein shake w/4oz apple juice and 4 oz h2o
190 calories
7:10am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
7:40am
½ lb. strawberries
57 calories
9:10am
½ cup green bell pepper (raw)
½ cup red bell pepper (raw)
1 tbsp mango poppy seed dressing
50 calories
10:30am
Chicken salad pita pocket
260 calories
12:00pm
Salad (dark greens, red and green bell peppers, tomatoes and dressing)
½ lb. strawberries
1 cup blue berries
240 calories
12:30
1 mile walk
6:00pm
8oz chicken breast
Cauliflower w/cheese sauce
Spinach
500 calories
7:00pm
30 min. walk w/ the dogs
8:00pm
Protein Shake
120 calories
Total calories 1825+/-
‹(•¿•)›
4:30am
1 banana
108 calories
5:45am (post workout)
Protein shake w/4oz apple juice and 4 oz h2o
190 calories
7:10am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
7:40am
½ lb. strawberries
57 calories
9:10am
½ cup green bell pepper (raw)
½ cup red bell pepper (raw)
1 tbsp mango poppy seed dressing
50 calories
10:30am
Chicken salad pita pocket
260 calories
12:00pm
Salad (dark greens, red and green bell peppers, tomatoes and dressing)
½ lb. strawberries
1 cup blue berries
240 calories
12:30
1 mile walk
6:00pm
8oz chicken breast
Cauliflower w/cheese sauce
Spinach
500 calories
7:00pm
30 min. walk w/ the dogs
8:00pm
Protein Shake
120 calories
Total calories 1825+/-
‹(•¿•)›
Hey CBWill-
Nice journal. This must be a bit of work keeping up with it! Great job on the nutrition side! So how is the body weight doing? your goal of getting back into your 20's...if you make it, let me know how you did it!! As for the hair loss, shave it off. I did it 2 years ago and it is very liberating not to worry about that nonsense anymore!
Craps, I can't believe you're working out at 4:30 AM. Major points to you for that feat!
Nice journal. This must be a bit of work keeping up with it! Great job on the nutrition side! So how is the body weight doing? your goal of getting back into your 20's...if you make it, let me know how you did it!! As for the hair loss, shave it off. I did it 2 years ago and it is very liberating not to worry about that nonsense anymore!
Craps, I can't believe you're working out at 4:30 AM. Major points to you for that feat!
Thanks Doug,Hey CBWill-
Nice journal. This must be a bit of work keeping up with it! Great job on the nutrition side! So how is the body weight doing? your goal of getting back into your 20's...if you make it, let me know how you did it!! As for the hair loss, shave it off. I did it 2 years ago and it is very liberating not to worry about that nonsense anymore!
Craps, I can't believe you're working out at 4:30 AM. Major points to you for that feat!
On the body weight I am not sure as I am trying not to weigh myself until the end Sept.
Physically I think I have noticed some difference.
I have a photo of myself taken at the beginning of this 8 to 10 week workout schedule.
It will be interesting to see what changes have happen over the two month period.
On the age reversal I am not hold my breath.
The hair, well I have shaved the noggin a few times, at 220lbs I could do a great Uncle Fester for Halloween. I will shave again.
4:30am is not that big a deal for me as I am use to waking up at 5:00am and still do on none weight days.
Later
CBW
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Week Three, Day One
Squat
1x10x100
1x10x105
1x10x110
Side Bends
3x10x35 ea side
Bench Press (flat bb)
1x10x110
1x10x115
1x10x120
Hammer Curls
3x10x30
Tricep Extensions
3x10x30
Seated Cable Row
1x10x110
1x10x116
1x10x120
Back Extension
3x10
Farmers Walk (aprrox 200 yds) afternoon
3x35 ea arm
Squat
1x10x100
1x10x105
1x10x110
Side Bends
3x10x35 ea side
Bench Press (flat bb)
1x10x110
1x10x115
1x10x120
Hammer Curls
3x10x30
Tricep Extensions
3x10x30
Seated Cable Row
1x10x110
1x10x116
1x10x120
Back Extension
3x10
Farmers Walk (aprrox 200 yds) afternoon
3x35 ea arm
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Hi CB, what's a Farmers walk?
I think your schedule looks a lot better now than the one in your first post btw, did someone recommend it or did your alter it yourself after reading around?
The farmers walk is just walking carrying weight in your hands, right know I am using two 16kg kettlebells. I do loops around the back yard.
As for the schedule, I adjusted it on my own (reading), the new one works much better.
8-13-07 diet
4:30am
1 whole boiled egg
1boiled egg white
93 calories
5:00am
1 plum
36 calories
5:45am post workout
Protein shake
185 calories
7:20am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
8:30
Raspberry Multi Grain Bar (homemade)jackie11's Oat Bar thread
125 calories
9:30am
Peanuts (spicy dry roasted)
150 calories
12:00pm
Turkey Pocket
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. potato
500 calories
12:45pm
1 mile walk
3:00pm
Protein shake
129 Calories
5:45pm
Chicken Taco/wrap/thing (Chicken, onions, bell peppers, whole wheat tortillas and of course hot sauce)
375 calories
8:00pm
Protein shake
200 calories
Total calories 2100 +/-
4:30am
1 whole boiled egg
1boiled egg white
93 calories
5:00am
1 plum
36 calories
5:45am post workout
Protein shake
185 calories
7:20am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
8:30
Raspberry Multi Grain Bar (homemade)jackie11's Oat Bar thread
125 calories
9:30am
Peanuts (spicy dry roasted)
150 calories
12:00pm
Turkey Pocket
Salad (dark greens, red and green bell peppers, onions and dressing)
Med. potato
500 calories
12:45pm
1 mile walk
3:00pm
Protein shake
129 Calories
5:45pm
Chicken Taco/wrap/thing (Chicken, onions, bell peppers, whole wheat tortillas and of course hot sauce)
375 calories
8:00pm
Protein shake
200 calories
Total calories 2100 +/-
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8-14-07 diet
5:30am
1 plum
2 boiled egg whites
70 calories
7:30am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
9:20am
1 serving dried plums
Almonds (jalapeno smokehouse)
222 calories
12:00pm
Chicken salad wrap
Chicken salad pitta pocket
Cheese and crackers
560 calories
12:45pm
1 mile walk (16 min.)
3:00pm
Protein shake (big)
300 calories
6:30pm
3oz Tuna Steak
Broccoli Spears (steamed)
Quinoa w/capers and roasted red bell peppers
350 calories
Oh and a pre dinner Vodka shooter (chilled Grey Goose)
64 calories
Total calories 1870 +/-
7:20pm
30 min walk w/my dogs
5:30am
1 plum
2 boiled egg whites
70 calories
7:30am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
9:20am
1 serving dried plums
Almonds (jalapeno smokehouse)
222 calories
12:00pm
Chicken salad wrap
Chicken salad pitta pocket
Cheese and crackers
560 calories
12:45pm
1 mile walk (16 min.)
3:00pm
Protein shake (big)
300 calories
6:30pm
3oz Tuna Steak
Broccoli Spears (steamed)
Quinoa w/capers and roasted red bell peppers
350 calories
Oh and a pre dinner Vodka shooter (chilled Grey Goose)
64 calories
Total calories 1870 +/-
7:20pm
30 min walk w/my dogs
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Week Three, Day Two
Deadlift/Shrug
1x10x90
1x10x120
1x8x130
1x8x140
21's
1x25
1x20
Military Prss
3x10x76
Calf Raises
3x15x35
Lateral Raises
3x10x13
Front Raises
3x10x13
Ab Wheel
3x10
Duration 45 min.
Started these to help out with stress at work (doesn't hurt the forearms either)
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)
Heavy Grip 150 I plan on work up to this one as my rep pair and getting the 200
1x1 (ea. hand, I can do more with the right hand but am only counting the number I do w/the weaker hand)
1x2
Hanging Twisting Knee Raises
3x10
Dips (assisted)
3x6
Deadlift/Shrug
1x10x90
1x10x120
1x8x130
1x8x140
21's
1x25
1x20
Military Prss
3x10x76
Calf Raises
3x15x35
Lateral Raises
3x10x13
Front Raises
3x10x13
Ab Wheel
3x10
Duration 45 min.
Started these to help out with stress at work (doesn't hurt the forearms either)
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)
Heavy Grip 150 I plan on work up to this one as my rep pair and getting the 200
1x1 (ea. hand, I can do more with the right hand but am only counting the number I do w/the weaker hand)
1x2
Hanging Twisting Knee Raises
3x10
Dips (assisted)
3x6
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8-15-07 diet
5:50am
Protein shake
190 calories
7:30am
2 egg whites boiled
34 calories
8:30am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
10:00am
Apple
Chicken salad w/wheat saltines (6)
271 calories
12:00pm
Turkey wrap
Green beans
255 calories
12:45pm
1 mile walk 16 min.
3:00pm
Protein shake
200 calories
6:00pm
8oz Chicken breast
Green beans
Kidney beans in sauce (GOYA brand)
470 calories
8:00pm
Protein shake
160 calories
Total calories 1880+/-
6:30pm
30 min. walk w/my dogs
5:50am
Protein shake
190 calories
7:30am
2 egg whites boiled
34 calories
8:30am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey and ½ cup Blue Berries
300 calories
10:00am
Apple
Chicken salad w/wheat saltines (6)
271 calories
12:00pm
Turkey wrap
Green beans
255 calories
12:45pm
1 mile walk 16 min.
3:00pm
Protein shake
200 calories
6:00pm
8oz Chicken breast
Green beans
Kidney beans in sauce (GOYA brand)
470 calories
8:00pm
Protein shake
160 calories
Total calories 1880+/-
6:30pm
30 min. walk w/my dogs
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8-16-07 diet
7:15am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey, ½ cup Blueberries and ½ cup Strawberries
2 egg whites boiled
356 calories
8:00am
1 mile walk (16 min.)
9:00am
1 plum
4 cherry tomatoes
3 oz. buffalo mozzarella (ball)
1 cup raw broccoli
154 calories
10:00am
2 whole wheat crispbread
1 tbsp natural peanut butter
190 calories
12:00pm
Turkey sandwich
Salad (dark greens, red and green bell peppers and dressing)
350 calories
1:00pm
2 mile walk (36 min.
3:00pm
Protein shake smoothie
1/4 cup Blueberries and 1/4 cup Strawberries
231 calories
6:00pm
2 soy protein burger (the only brand I like, Publix GreenWise Vegan Original)
White potatoes
355 calories
6:45pm
27 min. walk w/my dogs (same distance just a little faster)
Total calories 1640+/-
7:15am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey, ½ cup Blueberries and ½ cup Strawberries
2 egg whites boiled
356 calories
8:00am
1 mile walk (16 min.)
9:00am
1 plum
4 cherry tomatoes
3 oz. buffalo mozzarella (ball)
1 cup raw broccoli
154 calories
10:00am
2 whole wheat crispbread
1 tbsp natural peanut butter
190 calories
12:00pm
Turkey sandwich
Salad (dark greens, red and green bell peppers and dressing)
350 calories
1:00pm
2 mile walk (36 min.
3:00pm
Protein shake smoothie
1/4 cup Blueberries and 1/4 cup Strawberries
231 calories
6:00pm
2 soy protein burger (the only brand I like, Publix GreenWise Vegan Original)
White potatoes
355 calories
6:45pm
27 min. walk w/my dogs (same distance just a little faster)
Total calories 1640+/-
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Your hanging on, GREAT JOB.
Keep it up BRO!
Thank You Chillen