So I have been very busy and not updating the blog. Go figure. I have a nasty habit of neglecting blogs and this one was going to be different. I had thought of describing ever day that has passed, but that would be even more boring that this blog currently is due to the detail that would be invariably overlooked. Instead, I will simply provide an overview.
Workouts –
strong and challenging
Diet –
neurotic and frustrating. Lots of second guessing going on in anticipation of
meeting with integrated Fitness combined with a weekend out of town followed by
a weekend of celebrating kiddo’s birthday and out of town guests.
Schedule –
work has been hectic for me, work has been hectic for Lori. We had overnight
guests and family visiting last weekend, we had kiddo home sick for two days, a
sick cat that needed a visit to the vet and medication, and kiddo has a four
day weekend and her friend’s birthday party this weekend.
In a
nutshell, its been the continuation of the holidays, which actually started
back at Halloween. Things will settle down after Saturday and we’ll back to a
regular January.
Monday
January 21, 2013
Woke up
feeling pretty good. Thought I was looking leaner in the mirror. Probably just
wishful thinking or maybe clear vision. Had a good workout. Felt good to move
some iron through 5 sets.
Still getting used to the carbs. Was feeling hungry after dinner and noticed that my carbs weren't as high as they could be. I also threw in some extra cardio during the day. I checked the pantry and we had some gluten-free rice krispies. Three servings and a splash of flax milk later and I was right as rain and in the ball park for my macros and calories.
Still getting used to the carbs. Was feeling hungry after dinner and noticed that my carbs weren't as high as they could be. I also threw in some extra cardio during the day. I checked the pantry and we had some gluten-free rice krispies. Three servings and a splash of flax milk later and I was right as rain and in the ball park for my macros and calories.
195.6 lbs.
2962 cals. 84.1 g fat 246.7 g carbs 288.8
g protein 26%/33%/41%
Week 4,
Workout 2 – Back and Traps
Rack Deadlift
135 x 10, 245 x 10
x 5
Pull-Up 6 x 5
Bent Over
Row 145 x 10 x 5
BB Shrug 205 x 10 x 5
DB Shrug 75 x 10, 80 x 10, 75 x 10 x 3
Leg Hip
Raises 25 x 4
Stair mill
20 mins.
3 mile walk
at lunch
Sunday
January 20, 2013
Hockey and a
visit from Dad. Not enough time to get a meal in before the game and Dad wanted
to take us out for breakfast. As I expected there wasn’t anything for me at
breakfast, so I had some black coffee. Had a quick snack when we got home, but
then I was off to help Dad pick up a bed. Didn’t have a real breakfast until
1:30.
Thought
about hitting the gym, ended up running errands and taking a very brief nap.
195 lbs
2627 cals. 91.7 g fat 210.2 g carbs 247.2 g protein 30%/31%/38%
2627 cals. 91.7 g fat 210.2 g carbs 247.2 g protein 30%/31%/38%
Work out - Rest
day
Saturday
January 19, 2013
Woke up with
a crummy tummy, but things straightened out enough to hit the gym. Good
workout. Was supposed to go for a run with Coffey, but he had a sick kid, so I
went out by myself. Hit my local six mile route for my first road run since
October. First mile was painful and I wanted to quit. Ended up loosening up and
feeling fine. Started to worry around mile 4 that I was pushing too hard. Made
it home and foam rolled and stretched. Managed to keep my food intake on track.
196 lbs
2770 cals. 48.6 g fat 264.3 g carbs 297.2 g protein 16%/37%/44%
2770 cals. 48.6 g fat 264.3 g carbs 297.2 g protein 16%/37%/44%
Bench Press 135 x 8, 205 x 8 x 4
Incline DB
Press 65
x 10 x 4 to fail
Dips 25 x 7 x 3,
25 x 6, BW x 10
Military 80 x 6 x 2, 70 x 8 x 3
DB Side
Lateral 55 x 10 x 5
Hanging Leg
Raises 25 x 4
6 mile run
(8:40)
Friday
January 18, 2013
Not enough
sleep last night. Not only wasn’t there not enough of it, it was broken up by
horrific heartburn (potatoes?). Was fired up and had a good anyway workout.
Felt very motivated. Hectic day at work preparing for next week’s sales
meeting. My stomach and gut have been twisted and bloated all day. Thanks for
nothing carbs.
Week 3 – Workout
4 – Arms and Calves
EZ Bar Curl 80 x 10 x 4
Close Grip
Bench 185 x 7, 185 x 10 x 3
Skull
Crusher 90 x 10 x 3, 90 x 9
DB Curl 55 x 10 x 4
Standing
Calf Raise 150 x 20 x 4
Seated Calf
Raise 150
x 20 x 4
Leg Hip Raises 25 x 4
20 min stair
mill
40 mins
elliptical at lunch
Thursday
January 17, 2013
Excellent
yoga class. Finally got into the supported lift section of Wheel pose. Not
quite ready to go fully up, but closer than I have ever been before.
Met with Jon at Integrated Fitness. Shared my history and my goals. Jon did some measuring and we worked on developing some macro goals. He made some changes to my diet and wants to see more carbs. Looks like I’m in a pretty good spot in terms of the amount of time I have set aside to achieve my goals, now I just need to finish the planning and put my nose to the grind stone and work at it.
Got home late and scrounged up some leftovers for dinner. Thankfully we had some chicken and roasted potatoes in the fridge (hello carbs). Dinner left me a bit low some I had some oatmeal and yogurt (wow, this carbs thing is easy).
197.3 lbs, 14.2% body fat
Workout
Yoga
Torso Twists
120 x 4 x 25
Elliptical 40 mins /
4miles / 400 cals
January 16,
2013
194 lbs
Legs
Squats BW x 8, 135 x 8, 225 x 10 x 4
Stiff Leg
Deadlift 245 x 10 x 4
Leg Extension
165 x 10 x 4
Leg Curl 110 x 10 x 2, 100 x 10 x 2
Lunges 50 DB 10 x 4 each side
Hanging Leg
Raises 25 x 4
20 mins Stair
Mill
January 15,
2013
197 lbs
Yoga
Leg Hip
raises
3 mile walk
January 14,
2013
203 lbs
Back
and Traps
Rack Deadlift
4 X 6-10
Pull-Up 4 X 6-10
Bent Over Row
4 X 6-10
BB Shrug 4 X 6-10
DB Shrug 4 X 6-10
Torso Twists
120 x 25 x 4
3 mile walk
January 13,
2013
206 lbs
Rest Day
January 12,
2013
Chest
and Shoulders
Bench Press 135 x 8, 205 x 8 x 4
Incline DB
Press 65 x 10 x 4
Dips 35 x 7, BW x 4, 35 x 4, BW x 6, 35 x 2, BW x 10 x 3
Military Press 125 x 10 x 4
DB L-Lateral 55 x 10 x 4
Hanging Leg
Raises 25 x 4
January 11,
2013
Arms and
Calves
EZ Bar Curl 80x 10 x 3
Close Grip
Bench 185 x 8 x 3, 135 x 10 x 2
Skull Crusher
90 x 10 x 3
DB Curl 55 x 10 x 3
Standing Calf
Raise 150 x 12 x 3
Seated Calf
Raise 150 x 12 x 3
Leg Hip
raises 25 x 4
20 min Stair
Mill
January 10,
2013
Yoga
Torso Twists
120 x 25 x 4
3 mile walk
January
9, 2013
Legs
Squats 225 X 3 X 10
Stiff Leg
Deadlift 245 X 3 X 10
Leg Extension
165 X 3 X 10
Leg Curl 120 X 2 X 8, 110 X 10
Lunges 2-60 DB X 3
X 10
Hanging Leg
Raises 25 x 4
3 mile walk
January
8, 2013
Rest
Day
3
mile walk
January
7, 2013
Back
and Traps
Rack Deadlift
245 x 3 x 10
Pull-Up 8, 6, 6
Bent Over Row
145 x 3 x 10
BB Shrug 205 x 3 x 10
DB Shrug 75 x 3 x 10
Leg Hip
Raises 25 x 4
3 mile walk
January
6, 2012
Chest
and Shoulders
Bench Press 90 x 7, 160 x 3 x 8
Incline DB
Press 65 x 3 x 10
Dips 35 x 8,
35 x 10, 35 x 8, 0 x 7
Military or
DB Press 135 x 8, 125 x 10,
125 x 9
DB Side
Lateral 50 x 10, 55
x 3 x 10
Hanging Leg
Raises 25 x 4
20 min Stair
Mill
January
5, 2012
Rest
Day
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