Wednesday, April 29, 2009

Week 1 Day 1 (Monday)

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 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!

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!

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!

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!