Worked late tonight and I am pretty beat. Gonna hit the gym tomorrow for my fbw plus cardio.
Joker's Journal of Change
- Thread starter jokerswild1130
- Start date
Ive been pretty busy the last couple of days. Headed out of town for work in a few minutes. I will try and update on Sunday.
After nearly one month, I returned to the spin class. Glad to say, things went very well. I did the whole 1 hour & 20 minutes and was able to peddle out of the saddle no problem. Followed it up with a good swim. Total calories burned, indicated by HR-meter, a hair over 2,000 
And between breakfast & lunch, I'm into it for about 850 calories...if I keep it reasonable, today could be a stellar deficit calorie day!
I'm back in the saddle again....
And between breakfast & lunch, I'm into it for about 850 calories...if I keep it reasonable, today could be a stellar deficit calorie day!
I'm back in the saddle again....
Well the last 10 days or so have been a bit crazy and I will admit that the diet and exercise plan have suffered a bit as a result. Easter weekend was almost a complete weekend of gluttony which I detailed a while ago. This was followed by a week where the diet was on point for the most part but I skipped my extra cardio days and just got into the gym for my FBW's plus some cardio following the weight training. I had to go out of town for work on Friday and got a half hearted training session in at the hotel gym but the equipment was really lacking and prevented any kind of solid workout. Basically they just had a beatup universal machine and a cheap treadmill. I managed to superset chest presses with lat pulldowns and then shoulder presses with cable curls. Did some leg extensions and then ran for about 15 minutes on the treadmill.
Friday and Saturday was another 2 days of cheating on the diet including alcohol and some unhealthy food. This event I attended was one I go to every year and it entails seeing some folks I only see this one time and we always end up in the hotel bar after work ends. I got back on track on Sunday and hit the gym for a FBW and HIIT.
FBW:
chins: unassisted 8,7,5 (I am much stronger at chins then regular pullups. Is this common?)
bent rows: 135, 135, 155: 10,10,8
smith machine flat bench: 105, 155, 195: 10,10,8
standing barbell shoulder press: 95, 105, 105: 10,8,8
Hammer squats: 120,170,220: 10,10,10
dips: unassisted: 8,8,8
20 minutes of HIIT on the bike total of 6 intervals. Followed by a 10 minute cooldown on the elliptical.
The positive news is that despite my 2 weekends of less then stellar dieting and exercise I have managed to maintain healthy eating habits the other 5 days of the week. Even tho I didnt make the greatest of choices foodwise this past weekend, I didnt really eat in excess of my maintenance levels, more so ate bad food and drank. On the other hand, I have probably only drank a handful of times since Jan 1st, so I am well below what I normally was doing.
Friday and Saturday was another 2 days of cheating on the diet including alcohol and some unhealthy food. This event I attended was one I go to every year and it entails seeing some folks I only see this one time and we always end up in the hotel bar after work ends. I got back on track on Sunday and hit the gym for a FBW and HIIT.
FBW:
chins: unassisted
8,7,5 (I am much stronger at chins then regular pullups. Is this common?)bent rows: 135, 135, 155: 10,10,8
smith machine flat bench: 105, 155, 195: 10,10,8
standing barbell shoulder press: 95, 105, 105: 10,8,8
Hammer squats: 120,170,220: 10,10,10
dips: unassisted: 8,8,8
20 minutes of HIIT on the bike total of 6 intervals. Followed by a 10 minute cooldown on the elliptical.
The positive news is that despite my 2 weekends of less then stellar dieting and exercise I have managed to maintain healthy eating habits the other 5 days of the week. Even tho I didnt make the greatest of choices foodwise this past weekend, I didnt really eat in excess of my maintenance levels, more so ate bad food and drank. On the other hand, I have probably only drank a handful of times since Jan 1st, so I am well below what I normally was doing.
Got into the gym for some cardio tonight. last night I did HIIT after my FBW. Tonight I decided to switch some things up and do some running on the treadmill and see how that went. I had to take some walking breaks but all together I did 2 miles on the treadmill...about 1.5 of it running. First time I have run that far since probably high school. I was pretty beat after that but ended with an additional 10 minutes on the elliptical. All together a 40 minute cardio session. Cooking up some burgers with 90% lean beef now to put on whole wheat english muffins for dinner. Havent stepped on the scale due to my last 2 weekends and figure I will give it a week or so before I take another look.
Got into the gym tonight and got a killer workout in. Felt very strong tonight and lifted heavy for just about all of my lifts. Skipped the cardio tonight since it was so late getting into the gym. Had a nice big steak for dinner...met my nutrition goals for today and ate healthy. Overall a good day. Tomorrow I am going to try and do some more running. I like how I have built up my stamina and I want to see how much I can push myself with it.
Did some running tonight all together about 35 minutes including some walking as a breather. My shins are killing me, thats one thing I need to figure out how to ease soreness in them.
Hey JW......didn't I used to hang-out here???
I know about the shin pain...you'll need better shoes and perhaps someone to evaluate your step/stride; it's the impact that's doing it. Over time it should either get better, stay the same or get worse....very analytical on my part.
Stay the course. I'm working-out like a dog but just not feeling lean/thin/fit....not sure what's up with that.
I know about the shin pain...you'll need better shoes and perhaps someone to evaluate your step/stride; it's the impact that's doing it. Over time it should either get better, stay the same or get worse....very analytical on my part.
Stay the course. I'm working-out like a dog but just not feeling lean/thin/fit....not sure what's up with that.
Its no Joke: Joker has the Breakthrough Formula!
Personal Ingredients:
1. A professionally-personal technician with the master plan. Revealing the new king of top grade, top notch, top priority, top producing, and precision tuned practical solutions, to any and all diet and fitness complications encountered. The 4 TOPS of precision.
2. Prime Time Productive Power: Pulls it out from the inside and seemingly from no where to bring personally profitable results and nothing else compares: Is blessed with the power tools of a motivational specialist.
3. Phenomenally installed, intelligent, and intensive, personal leader and self king of personal choice. Distinguished Choice Control.
Joker is familiar and famous and just personally fantastic
These ingredients can make him fearless, fast, and personally fascinating!
Yes, you have the breakthrough personal forumula!
Best wishes to you!
Chillen
Its no Joke: Joker has the Breakthrough Formula!
Personal Ingredients:
1. A professionally-personal technician with the master plan. Revealing the new king of top grade, top notch, top priority, top producing, and precision tuned practical solutions, to any and all diet and fitness complications encountered. The 4 TOPS of precision.
2. Prime Time Productive Power: Pulls it out from the inside and seemingly from no where to bring personally profitable results and nothing else compares: Is blessed with the power tools of a motivational specialist.
3. Phenomenally installed, intelligent, and intensive, personal leader and self king of personal choice. Distinguished Choice Control.
Joker is familiar and famous and just personally fantastic
These ingredients can make him fearless, fast, and personally fascinating!
Yes, you have the breakthrough personal forumula!
Best wishes to you!
Chillen
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Ya know, sometimes as part of life's path we take a wrong turn, and we have to have the realization that we need to back-up and take a new path. So you can't ALWAYS keep moving forward, sometimes you have to move backwards in order to then move forward. So you're not going backwards just because you're moving backwards and you're not always moving forward when you're moving forward, you have to reflect back and realize that your forward movement may be more sideways. If this doesn't make sense, try reading it backwards...or read it foward twice.
I am trying to figure out whether that statement belongs in a Dr. Seuss story or in Alice in Wonderland.Ya know, sometimes as part of life's path we take a wrong turn, and we have to have the realization that we need to back-up and take a new path. So you can't ALWAYS keep moving forward, sometimes you have to move backwards in order to then move forward. So you're not going backwards just because you're moving backwards and you're not always moving forward when you're moving forward, you have to reflect back and realize that your forward movement may be more sideways. If this doesn't make sense, try reading it backwards...or read it foward twice.
Ya know, sometimes as part of life's path we take a wrong turn, and we have to have the realization that we need to back-up and take a new path. So you can't ALWAYS keep moving forward, sometimes you have to move backwards in order to then move forward. So you're not going backwards just because you're moving backwards and you're not always moving forward when you're moving forward, you have to reflect back and realize that your forward movement may be more sideways. If this doesn't make sense, try reading it backwards...or read it foward twice.
:yelrotflmao:
Ok, so I have been MIA for a while. Life has been busy with work being extra crazy, and general life being busier then usual. I have somewhat fallen off the wagon a bit; the cardio has been cut down and the diet has been ok but some slacking on the weekends but I have been trying to get in and lift for my fbw's. Starting tomorrow I am getting back on track. I have the day off tomorrow, Im getting back into the gym, and now with the nice weather I think I am going to buy a bike tomorrow and start doing some riding.
Fell off the wagon eh? Please tell me you didn't scale back on the excessive masturbation....
Oh no, I so like didn't go there!
Sorry dude, shock value graced with obnoxiousness....it's a gift. Now you have incentive to report more good results so you can clear that comment off your current-page!
Get on that thing....I mean the exercise & diet.
Oh no, I so like didn't go there!
Sorry dude, shock value graced with obnoxiousness....it's a gift. Now you have incentive to report more good results so you can clear that comment off your current-page!
Get on that thing....I mean the exercise & diet.
Got into the gym tonight for my FBW and some cardio. I am thinking about switching to either an upper lower split or a bodypart split soon. The FBW is starting to bore me a bit.
Well I have gotten into the gym 3 days so far this week and tonight will make it 4. I even managed to get back on track with adding some HIIT and cardio into the mix. Hopefully I am past my 2 weeks of slacking off and back on track. I am setting a goal of losing another 10 lbs in the next month to further motivate myself.
JW...where have you been??? Come on dude....don't make me make you motivate me to motivate you!
Hey BSL and others. Dont worry guys I am still hitting the gym, lifting, getting my cardio in, and keeping my diet mostly clean. Just got back from the gym 30 min ago as I type. Work has been crazy lately and that is usually my prime posting time. 