Getting there, I will get there....

9-9-07

Morning bike ride
22.54 miles (1:32:27)
 
well I discovered I had my squat, dead lift and bench press weight were off by 4 lbs. I thought the weighed 40 lbs but it weighs 44 lbs.

Week Six, Day One 9-10-07

Squat
1x10x134
1x10x144
1x10x154

Side Bends
3x15x50 ea side

Bench Press (flat)
1x10x124
1x8x134
1x5x144
1x5x134
1x7x120

Hammer Curls
3x10x30

Tricep Extensions
3x10x45

Seated Cable Row
3x10x130

Back Extension
3x10

2" Heavy Handle DB Kickbacks
3x10x20

Duration 49 min.


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

Heavy Grip 150
1x10
1x8
1x7
1x10

9-11-07
Farmers Walk (aprrox 200 yds ea.)
3x35 ea arm
 
Last edited:
9-10-07 diet

4:40am
1 banana
67 calories

6:00am
Protein shake (dbl)
400 calories

8:00am
1 whole egg boiled
3 egg whites boiled
126 calories

9:10am
Protein smoothie
(fat free yogurt, silk light, frozen strawberries and whey protein)
273 Calories

10:30am
¼ cup peanuts
214 calories

12:00pm
3 mile walk (00:46:21)

1:00pm
Ham and turkey pita
Baby vegetable medley
340 Calories

2:00pm
2 plums
73 calories

6:20pm
2 veg, burgers
500 calories

7:25pm
1.95 mile walk w/my dogs (0:31:45)

Total calories 2153

Fat grams = 64 = 572 calories = 27%
Carbs. Grams = 221 = 732 calories = 34%
Protein Grams = 210 = 840 calories = 39%
 
Last edited:
9-11-07 diet

7:00am
2 mile walk (0:30:37)

7:50am
Multi grain hot cereal, whey protein, flax seed, blueberries
Silk light
428 calories

12:30pm
Lunch on the road
Turkey sub
??? calories (500 ough guess)

2:30pm
Spicy peanuts
350 calories

5:20pm
1.7 mile walk w/my dog (00:29:18)

6:40pm
Grilled chicken breast salad
245 calories

7:10
1.45 mile walk w/ my dogs (00:23:10)

Later tonight
8:30pm
Protein shake
200 calories

Total calories 1725 +/- ?
 
Week Six, Day Two 09-12-07

Deadlift/Shrug
1x10x139
1x10x149
1x10x159

21's
3x20 db

Military Press
3x10x85

Calf Raises
3x15x70

Lateral Raises
3x10x13 db

Front Raises
3x10x13 db

Heavy Handle DB Kickback
3x10x20

Ab Wheel
3x10


Duration 38min.

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

Heavy Grip 150
1x6


This afternoon
Hanging Twisting Knee Raises
3x10

Hanging Leg Raises
3x10

Behind The Back Dips
3x10
 
Last edited:
CCR said:
LMAO, still gaining on a deficit? I'll start chasing you with a pitch fork soon; how dare you get leaner and stronger at the same time! :)
Click to expand...

Well the numbers are a little deceiving, I started off with lower weights, and then began work up. but I am feeling stronger.....

The dead lift I could add on more weight, but since this really the first time I have been doing them, I figured it would be best for me to go slow.

also Good luck on reaching 400..
 
9-12-07 diet

6:00am post workout
Protein shake (1 ½)
300 calories

7:10am
1 banana
67 calories

7:15am
2 mile walk (00:31:34)

8:00 am
1 whole egg boiled
3 egg whites boiled
1 apple
5 dried plums
294 calories

9:30am
1 mango
135 calories

10:00am
Protein shake, h2o
240 calories

12:00pm
2 mile walk (00:31:53)

12:45pm
Turkey sandwich
Salad
428 calories

2:10pm
Popcorn
105 calories

3:00pm
Dried plums
100 calories

6:40pm
Grilled chicken breast
Salad
207 calories

8:30pm
Protein shake, h20(dbl)
240 calories

Total calories 2116[/]


Fat grams = 38 = 342 calories = 17%
Carbs. Grams = 234 = 820 calories = 40%
Protein Grams = 227 = 908 calories = 43%
 
Hi Will, just looking through your journal. You're cutting at the same calories I used: 2150. That number worked really well for me, and we're the same age/height. I lost about .5 to 1 lb a week with those cals. Looks like you work hard, good luck to you!
 
Thanks Phil..

9-13-07 diet

7:00am
1 banana
5 dried plums
209 calories

7:10am
2 mile walk (00:31:13)

7:45 am
3 egg whites boiled
1 apple
130 calories

8:30am
Protein shake (dbl, ½ silk ½ h2o)
320 calories

11:10am
Fat free yogurt
2 tablespoons of milled flax seed
1 nectarine
325 calories

12:00pm
3 mile walk (00:46:16)

12:55pm
Chicken salad sandwich
322 calories

1:45pm
Protein shake (dbl,h20)
240 calories

3:00pm
Popcorn
53 calories

5:45pm
Grilled chicken breast
Cottage cheese, 2%
347 calories

7:15
Fat free yogurt
2 tablespoons of milled flax seed
258 calories


Total calories 2203

Fat grams = 44 = 392 calories = 18%
Carbs. Grams = 234 = 826 calories = 38%
Protein Grams = 233 = 932lories = 44%
 
Week Six, Day Three 9-14-07

Squat
1x10x139
1x10x149
1x10x159

Side Bends
3x15x53 ea side

Bench Press (flat)
1x10x124
1x9x134
didn't have any more in me today

Bent Over Row
3x10x53

Lying Row
3x10x35

Rope Pull Down
3x10x70

Face Pull
3x10x70

Duration 00:41:46


This Afternoon

Hanging Leg Raises
3x10

Farmers Walk (aprox 200 yds ea.)
3x35 ea arm

Incline Pull-Up
3x10
 
Last edited:
9-14-07 diet

4:50am
1 banana
109 calories

5:50am
Protein shake (dbl, h2o)
240 calories

7:10am
2 mile walk (00:31:06)

8:00am
2 egg whites, boiled
1 tbsp nat. peanut butter
1 apple
5 dried plums
304 calories

9:00am
1 cup cottage cheese (2%)
164 calories

11:15am
Chicken salad Sandwich
322 Calories

12:00pm
3 mile walk (0:47:07)

1:15pm
3 plums
109 calories

2:45pm
Protein shake (dbl, h2o, 2 tbsp flax seed)
358 calories

6:30pm
1.7 mile walk w/my dogs

7:10pm
Spaghetti (whole wheat) sauce (red & green peppers and onions)
327 calories

Later tonight
9:00pm
Protein shake (h2o)
120

Total calories 2052

Fat grams = 38 = 340 calories = 17%
Carbs. Grams = 237 = 820 calories = 41%
Protein Grams = 206 = 825 calories = 42%
 
Start of Week Seven

Weigh in 197.8 lbs

Went for a bike ride, 30 min. of agony,
Had a bike mishap.
Will to be honest I should have checked the bike out before I rode.

The rear tire was rubbing the chain stay. A heck of a way to burn calories:)
 
Thanks Jackie


Well todays ride went much better than yesterdays, didn't feel like I was towing a VW bug behind me this time:)


Today's ride
30.1 miles (1:57:14) For me a very good ride.

One issue/mistake, I need to make sure my coolmax shirts are clean, I just wore a tee shirt today felt like it weighed 20 lbs by the time I was done....

CCR you are not the only that can do some serious sweating:)

I also noticed that the some of roadies look at me strange, I guess some of them must think I am invading their turf.
Me on my road bike wearing baggy off rode shorts (sometimes camo), off rode bike shoes (I use the same cleat system for both bikes, egg beaters). At least I don't wear my full finger gloves:D.

Well at least it is not as bad as when I used my full suspension bikes with rode tires....
 
sounds good. Did ya sort ya bike out then?? haha

i am thinking of going on holiday next year somewhere abroad, i was just wondering in your opinion, would florida be a good bet???


Jackie xxx
 
jackie11 said:
sounds good. Did ya sort ya bike out then?? haha

i am thinking of going on holiday next year somewhere abroad, i was just wondering in your opinion, would florida be a good bet???


Jackie xxx
Click to expand...

Jackie,
The states in general are a great place to visit (and live).
Florida has some great things to see and visit. But so do all of the states of the U.S.

One thing to consider is the time of the year you would like to visit.

I was going to start listing places but it would take way to long.

I suggest when you decide on a time of the year to cross the pond start a thread and you will get more info than you want..

Key West is a must, nothing like it. A little strange but something you will never forget…:eek2::eek::confused::)

Chris
 
Week Seven, Day One 9-17-07

at work
Heavy Grip 100
3x10 (ea. hand)
4x10 upside down (ea. hand)

Heavy Grip 150
1x6
1x10
1x6


Today I decided to try doing my workout after work.
I think I will stick with the morning workout.

Squat
1x10x139
1x10x149
1x10x159

Side Bends
3x12x55

Bench Press (flat)
1x10x114
1x10x124
1x10x134

Hammer Curls
3x10x33

Tricep Extensions
3x10x53

Seated Cable Row
3x10x140

Back Extension
3x10 bw

Heavy Handle DB Kickback
3x10x20

Duration 44min.
 
Last edited:
You must log in or register to reply here.
Back
Top