January
29, 2013
191.4 lbs
Active rest day. Been sleeping like a baby. Enjoyed yoga (with Cindy and Sue). Lower body is still feeling a bit sore. Looking forward to another upper body day tomorrow.
Yoga
Leg
Hip Raises
January
28, 2013
191.6 lbs
Day two of Intensity, more awesome lifts, but I felt like I wanted to cry by mid-day. It was weird, I had no reason to cry, just feeling incredibly emotional.
Snowstorm blew in late afternoon. took me three hours to get home. Hamstrings were sore as hell after hour two in the car.
2609 cals 54.7 g F / 201.4 g C / 326.6 g P (19%/30%/51%)
Lower
Body A
Squats
3
X 8
Stiff
Leg Deadlift 3 X 8
Seated
Calf Raise 3 X 8
Torso
Twists 125 x 25 x 4
Pullups
6 x 5
2
mile walk
January
27, 2013
191 lbs
First day of the Intensity portion of the 12 week plan. Awesome workout, but my body felt strange afterwards, tired, but in a new way. I was hungry immediately after the workout, then again late night, but fine during the day.
3898 cals 120.1 g F / 353.5 g C / 323.1 g P (27%/35%/33%)
Upper
Body A
Bench
Press 3
X 8
Bent
Over Row 3
X 8
Military
Press 3
X 8
BB
Shrug 3 X 8
Close
Grip Bench 3 X 8
BB
Curl 3
X 8
Hanging
Leg Raises 25 x 4
January 26,
2013
Realized that I had to shift my Saturday workout as Phase 1, Workout 4 and Phase 2 Workout 1 had too much overlap. I wnt to the gym and did some cardio, but not too much. Caley says I need to cut back. I think it will help control my appetite.
2962 cals 70.3 g F / 211.7 g C / 331.0 g P (21%/27%/46%)
Pullups 6 x 5
30 mins/3
miles/300 cals elliptical
Leg His
Raises 25 x 4
5 k treadmill
run
January 25,
2013
2880 cals 84.8 g F / 211.4 g C / 319.9 g P (26%/28%/46%)
Arms and
Calves
EZ Bar Curl 75 x 12, 105 x 3, 9, 6
Close Grip
Bench 135 x 10, 185 x 8 x 5
Skull Crusher
90 x 10 x 6
DB Curl 55 x 10 x 5
Standing Calf
Raise 150 x 15 x 5
Seated Calf
Raise 150x 15 x 5
Torso Twists
125 x 25 x 4
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