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Currently keeping a journal on a fairly dead and boring site so I'm thinking I'll start over again here. Seems like a good and active group of people.
First of all my goals are 10% BF by spring. I'm currently at 6'-3" 215 lbs with 11.8% BF.
I typically train 3 times a week with weights and 3 times a week running. My diet basically has me feeling like a rabbit with lots of veggies, low carbs, and lean protein. I'm a big believer in the power foods i.e. blueberries, almonds, spinach etc. and consume these as much as possible. Also I supplement with fish oil, whey protein and flax seed.
I started on my journey 2 years ago because of a cholesterol screen that basically scared the **** out of me. I'm down 27 lbs, dropped my body fat % from 22 to 11.8.
Anyway enough about me I'll post last nights workout. Anyone is welcome to comment at any time.
Last edited by Crustedfilth; 12-23-2008 at 12:58 PM..
Managed to stay on track through the holiday break. I've started incorporating Renegade Rows in to my workouts. Going to keep practicing with them until I get them down enough to officially put them in my routine. They seem like quite an advanced move that requires some sense of balance.
I"m up to 2 sets of 8 for each arm with 50lb dumb bells. I'm also looking to decrease my volume starting tonight to keep my training under an hour.
About to hit the weights myself, as well as an excercise program geared towards definition and endurance. The goal is to participate in some land- to- sea events in the near future and also have the best bod I've ever had.
BTW, which foods incorporated into your diet have produced highest levels of energy?
Bent over row
140 lbs 2x12
1 set overhand grip, 1 set underhand
face pulls
130 lbs
2x12 each arm
hammer curls
50 lb DB's
2x12 each arm
cool down with stretching and light core work
Managed to keep it under an hour last night. I'm really liking the Renegade Rows. Ass kick factor is right up there with lunges. I was sweating and breathing hard after doing those. Few more times and I can officially call them part of my routine. Just an absolute core killer.
Man, I had a cousin who used to do the gravity boots curl stuff when we were young adults(from a doorway, upside down). Except for the old monkey bar experience as a kid, I never have been able to do it. And I have strong abs (under a tad bit of fat -that is decreasing).
Last night I hit the treadmill for 38 mins at 6 mph. Pretty much sustained that speed the whole time. I had to slow down twice to 3.5 to rest my legs a bit. Part of me wishes the weather would warm up again so I could run outside. Oh well gotta do what I can.
I don't have anything warm to wear thats decent to run in.
Bent over row
140 lbs 2x12
1 set overhand grip, 1 set underhand
face pulls
130 lbs
2x12 each arm
bicep curls
90 lbs
2x12 each arm with static hold on last 2 reps of each set.
cool down with stretching and light core work
Was out in the field all day yesterday and needed a beer after that crap work. So I took the day off. The renegade rows seemed easier to balance with a little more weight. I'll be hitting the weights hard again tonight.
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). Except for the old monkey bar experience as a kid, I never have been able to do it. And I have strong abs (under a tad bit of fat -that is decreasing
).
