Beginner B
5'7"
183lbs
15% BF
Age 36
Front SQ: 135x5
160: 5x5
OHP: 45x5 / 95x3
115: 5/5/5/5/4
Rack Pulls - From knee height:
135: 1x5
Chins:
6/6/6/4
Prones:
3x30sec
Finished not so strong, my 2 y/o was making me laugh!
Nice salmon dinner afterward.
Next workout tonight (wed)
Wednesday, April 29, 2009
Wednesday, April 22, 2009
For the love of God let me LIFT!
So AGAIN - I have managed to get some kind of respiratory illness. Can't breathe, coughing all the time. Another week off.
Good news:
@ the Doctor's yesterday and weighed in at 185, I was 189 in October according to their records. So with all of my time off I have been reasonably consistent. I will say that I was down to 175 at some point in December, but I can set and reach that goal again!
Good news:
@ the Doctor's yesterday and weighed in at 185, I was 189 in October according to their records. So with all of my time off I have been reasonably consistent. I will say that I was down to 175 at some point in December, but I can set and reach that goal again!
Thursday, April 16, 2009
Week 2 Day 2
Age 36
183lbs
15% BF
5'7"
Workout A:
Front Sq.: 135x5
155: 5/5/5/5/5
bench: 45x10 / 135x3
165: 5/5/5/5/5
INV. Rows:
10/10/10/10/8
Push ups:
14/14/14/14/14
Did some calf raise thingys to see
Reverse Crunches
only 12 - gotta get the lead out on these!
183lbs
15% BF
5'7"
Workout A:
Front Sq.: 135x5
155: 5/5/5/5/5
bench: 45x10 / 135x3
165: 5/5/5/5/5
INV. Rows:
10/10/10/10/8
Push ups:
14/14/14/14/14
Did some calf raise thingys to see
Reverse Crunches
only 12 - gotta get the lead out on these!
Monday, April 13, 2009
Week 2 Day 1
Age 36
183lbs
BF% ??? 15-18, the Navy said 23, I don't believe them!
Workout B - My new Fav
Front Sq. 135x5
150: 5/5/5/5/5
OHP: 45x3 / 95x2 / 110x2
115: 5/5/3/1/6/5
My 2 y/o walked up to me when I was at the apex - and again right after. I made up for it!
Pulls:
5/4/3/3
Prones:
50/50/50
Kickin!
183lbs
BF% ??? 15-18, the Navy said 23, I don't believe them!
Workout B - My new Fav
Front Sq. 135x5
150: 5/5/5/5/5
OHP: 45x3 / 95x2 / 110x2
115: 5/5/3/1/6/5
My 2 y/o walked up to me when I was at the apex - and again right after. I made up for it!
Pulls:
5/4/3/3
Prones:
50/50/50
Kickin!
Tuesday, April 7, 2009
Back AGAIN - THIS TIME FOR REAL! Wk1 Day1
Yesterday.....4/6/09
Terrible slacking, TERRIBLE! I started everything back as I was on Monday - this time I am going to get back onto track!
Starting kind of light to get used to lifting.
Workout B (This one needs more focus than A, I think I will do B - A - B, B - A - B for a while)
Front Squats: 95x5
135: 5/5/5/5/5 - not bad at all. I will be back up to a good weight by next week.
OHP: 45x3 / 95x3
105: 5/5/5/5/5
This was a good place to start - 2 weeks I'll be at 125 again.
Rack Pulls:
205 - going to stay light until I get a platform so I can pull from below my knees.
Chins: 6/5/5 - my 4 y/o daughter was counting for me and asked, "Why can't you go to 10?" - Why not? A real motivator.
Prone Bridges:
3x30 sec - next time 45 seconds will be fine. McKenna did these with me too, very cute, but also a good motivator.
Sipped my smoothie while I worked out and finished it afterwards. Both my daughters like this smoothie.
Grilled salmon, green beans and rice for dinner. The beans had a splash of oil and garlic - the rice was a leftover concoction with squash and cheese in it. I gave Kelly most of it and ate about 2/3 cup. I also sauteed some onions in EVOO and spices with chopped almonds as a topper for the salmon - very nice!
Today I am doing 2100 cals: 44-29-25 ratio, My fat is high because of butter on my pumpernickel bagel. Had I know i would have to eat it, I would have skipped the butter and went for some FF creamed Cheese or a butter spray. But all in all, today is day two and looking good.
Glad to be back!
Terrible slacking, TERRIBLE! I started everything back as I was on Monday - this time I am going to get back onto track!
Starting kind of light to get used to lifting.
Workout B (This one needs more focus than A, I think I will do B - A - B, B - A - B for a while)
Front Squats: 95x5
135: 5/5/5/5/5 - not bad at all. I will be back up to a good weight by next week.
OHP: 45x3 / 95x3
105: 5/5/5/5/5
This was a good place to start - 2 weeks I'll be at 125 again.
Rack Pulls:
205 - going to stay light until I get a platform so I can pull from below my knees.
Chins: 6/5/5 - my 4 y/o daughter was counting for me and asked, "Why can't you go to 10?" - Why not? A real motivator.
Prone Bridges:
3x30 sec - next time 45 seconds will be fine. McKenna did these with me too, very cute, but also a good motivator.
Sipped my smoothie while I worked out and finished it afterwards. Both my daughters like this smoothie.
Grilled salmon, green beans and rice for dinner. The beans had a splash of oil and garlic - the rice was a leftover concoction with squash and cheese in it. I gave Kelly most of it and ate about 2/3 cup. I also sauteed some onions in EVOO and spices with chopped almonds as a topper for the salmon - very nice!
Today I am doing 2100 cals: 44-29-25 ratio, My fat is high because of butter on my pumpernickel bagel. Had I know i would have to eat it, I would have skipped the butter and went for some FF creamed Cheese or a butter spray. But all in all, today is day two and looking good.
Glad to be back!
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