Getting there, I will get there....

Week Three, Day Three

Squat
1x10x100
1x10x120
1x10x130

Side Bends
3x10x35 ea side

Bench Press (declined or incl.)
1x10x110
1x10x125
1x10x125

Bent Over Rowdb
3x35

Lying Rowdb
3x30

Rope Pull Down
3x60

Face Pull
3x60

Duration 32 min.


While at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
1x2 (ea. hand, I can do more with the right hand but am only counting the number I do w/the weaker hand)
1x1
1x1

later this afternoon
Hanging Leg Raises
3x10

Farmers Walk
2x35 ea. arm
 
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Do you use lbs or kgs?
 
CBWill said:
I wish I could say kgs, but that would be utter bs.

No I am going by lbs.
Click to expand...

Cool, I always check now because for the first few months I was here I thought everyone was posting in Kgs. I thought 'damn, my lifts suck, some of these guys can squat 500kgs!'. :)
 
CCR said:
Cool, I always check now because for the first few months I was here I thought everyone was posting in Kgs. I thought 'damn, my lifts suck, some of these guys can squat 500kgs!'. :)
Click to expand...

to funny.

Now looking through your "Raising The Bar", it is my lifts that suck
No big deal for me, right now I'm trying to lose weight, then work my back correctly.
 
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8-17-07 diet

5:00am
1 plum
36 calories

6:00am
Protein Shake
190 calories

7:40am
1 mile walk (16 min.)

8:20am
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

10:30am
Potato w/no-fat yogurt
220 calories

12:00pm
Turkey sandwich
Couple of cherry tomato’s and buffalo mozzarella
370 calories

12:45pm
2 mile walk (33 min.)

2:45pm
Crackers w/cheese
Some peanuts
Something else I can’t remember

6:00pm
Spaghetti and meatballs
Garlic bread (bad)

7:00pm
30 min. w/my dogs

Total calories unknown today, rough afternoon workwise
 
Week Four, Day One

Squat
1x10x90
2x10x115

Side Bends
3x10x35 ea side

Bench Press (flat)
1x10x110
2x10x115

Hammer Curls
3x10x30

Tricep Extensions
4x10x30

Seated Cable Row
3x10x120

Back Extension
3x10

and at the end I tossed 10 push ups

Duration 35 min.

While at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
2x4


later this afternoon
Pull Ups assisted

Farmers Walk
 
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8-20-07 diet

4:30am
1 banana
108 calories

5:45am
Protein Shake
190 calories

7:40am
1 mile walk (16 min.)

8:15am
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

10:30am
Artisan bread (Pane Rustico Rosemary)
w/provolone cheese
240 Calories

12:00pm
Sliced chicken sandwich
Salad (dark greens, red and green bell peppers, mushrooms, cherry tomatoes and dressing)
340 calories

12:40pm
2 mile walk (33 min.)

2:00pm
1 plum
5 organic stoneground wheat crackers (Back to Nature)
101 calories

6:30pm
4 oz Chicken Italian sausage (The Fresh Market) and portabella mushrooms
Broccoli, cauliflower, carrots & cheese sauce
320 Calories

3 bud light beers
330 calories

7:00pm
30 min. walk w/my dogs

Total calories 1985+/-
 
Brewskies! Whats with the Brewskies?! LOL..........I looked at the diet, and said to myself damn this looks good...........then BLAM! What the...........LOL :)

CBWill Chill Still with superior Skill. (tongue twister, lol)

looking good, brotha

Keep it up
 
Chillen said:
Brewskies! Whats with the Brewskies?! LOL..........I looked at the diet, and said to myself damn this looks good...........then BLAM! What the...........LOL :)

CBWill Chill Still with superior Skill. (tongue twister, lol)

looking good, brotha

Keep it up
Click to expand...

No brewskies today


8-21-07 diet

7:00am
1 whole boiled egg
2 whites of boiled egg
1 plum
141 calories

7:40am
1 mile walk (16 min.)

8:15am
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

9:30am
1 Apple
5 organic stoneground wheat crackers (Back to Nature)
170 calories

12:00pm
Chicken salad sandwich
Mixed veggies
354 calories

12:30pm[/b[
2 mile walk (31 min.)

2:00pm
½ lb strawberries1 plum
5 organic stoneground wheat crackers (Back to Nature)
171 calories

3:35pm
Chicken salad
5 organic stoneground wheat crackers (Back to Nature)
Peanuts spicy
300 calories

5:15pm
25 min. (1.5 miles) w/my dogs

[b[6:35pm
6 oz chicken breast
2 servings Broccoli
350 calories

Total calories 1850 +/-

7:35pm
25 min. (1.5 miles) w/my dogs

Total distance of walks 6 miles
 
Week Four, Day Two

Deadlift/Shrug
1x10x120
1x10x130
1x10x140

21's
3x20

Military Prss
3x10x80

Calf Raises
3x15x35

Lateral Raises
3x10x13

Front Raises
3x10x13

Ab Wheel
3x10

Duration 40 min.

while at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
3x4

Hanging Twisting Knee Raises
this afternoon

Dips assisted
this afternoon
 
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WOW, great diet! I'm seriously impressed. The brewskie day made me chuckle. Way to go on your great plan!!
 
8-22-07 diet

4:30am
1 banana
108 calories

5:45am
Protein Shake
200 calories

7:00am
1 whole boiled egg
2 boiled egg whites
110 calories

7:30am
1 mile walk (16 min.)

8:15am
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

10:30am
Pineapple chunks
120 calories

12:00pm lunch way from the office
2 slices of pizza (2 of 8 slice med. pie) (and this was at a nicer rest. Not a fast food joint)
Greek salad
1 awesome garlic roll
??? Calories
Note: After 3-4 weeks of much better eating my stomach was not happy with this meal.

1:30pm
1 mile walk (16 min.)(lunch cut short walk, I won’t go into details)

3:30pm
1 banana

5:30pm
1.5 mile walk w/my dogs (28 min.)

6:45pm
¼ lb Italian chicken sausage
½ cup portabella mushrooms
?? calories

Total calories unknown 

7:15pm
1.5 mile walk w/my dogs (25 min.)
 
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8-23-07 diet

7:00am
1 banana
108 calories

7:15am
Did some push-ups, just because
3x10

7:30am
1 mile walk (16 min.)

8:15am
Multi Grain, hot cereal
1 1/2 Tbsp milled flax seed
Cinnamon, honey, ½ cup Blueberries and ½ cup Strawberries
356 calories

9:10am
1 apple
7 organic stoneground wheat crackers (Back to Nature)
200 calories

10:30am
1/3 lb strawberries
45 calories

12:30am
Salad Bar
250 Calories

3:00pm
3-4oz chicken breast
135 Calories

5:15pm
1.5 walk w/my dogs (26 min.)

6:25pm
Spaghetti (whole wheat)
w/sauce
375 calories


7:15pm
1.5 walk w/my dogs (26 min.)

Total calories 1500+/-
I think I missed something, oh well.


I'm completely stoked

got the parts for my rode bicycle, put it together and ready to go....

Also noticed about half through my last walk of the day my knees were not in pain, I hope this last:)
 
Week Four, Day Three

Squat
1x10x105
1x10x115
1x10x120

Side Bends
3x10x35 ea side

Bench Press bb (flat)
1x10x110
1x10x120
1x10x130

Bent Over Row db
3x35

Lying Row db
3x30

Rope Pull Down
3x60

Face Pull
3x60

Duration 37 min.

While at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
2x5
1x4


this afternoon
Hanging Leg Raises

Farmers Walk (aprox 200 yds)
 
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Are you doing the face pulls because of previous shoulder problems?
If so, how are you finding them? Have they helped?
 
CCR said:
Are you doing the face pulls because of previous shoulder problems?
If so, how are you finding them? Have they helped?
Click to expand...

No I am not doing them because of any shoulder problem, but now that you brought that up I did have problems with my left shoulder some years back.

The face pulls do not seem to be bother it.

I added the face pulls for some variety. so far I like them but I think I will need to find a way to brace myself to go any heavier.
 
CBWill said:
so far I like them but I think I will need to find a way to brace myself to go any heavier.
Click to expand...

I'm facing the exact same problem, I end up pulling myself forward if I go heavy :)
 
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