J_Marnix Log

[J_Marnix]

At first, I was not sure how to go about this Log.

After many readings here, and actually going to the gym, and having some progress, I am writing this log to help keep me focused. Thanks for reading.

Goals

1. Lose Weight down to 200.
2. Lose Weight down to 180.
3. Lose Weight down to 165.

4. Learn more about measuring Body Fat.
5. Learn to eat healthier, "eat clean."

6. Learn to use and do Weights in the bar instead of machines.

Stats
Height: 5' 7"
Weight: 227 lbs. (Jan 1, 2010)
Body Fat %: ??

Progress

Jan 31, 2010: 215 lbs. Net Weight Loss: 12 lbs. Gym 19 out of 31 days.

Routine

I start with the threadmill, then followed with at least 3 machines, and at least 1 Abs routine.

:treadmill: Threadmill: 15% incline. 3.5-4.0 mph. 1.0 mile min. Heart Rate 120-150

Abs:
Lower Back Hyperextensions: 10 x 5 (reps x sets).
Abs Crunch: Middle 50x, Right Side: 25x, Left Side: 25x

24-Hour Fitness Express Machine Weights: in (lbs x reps x sets)
Preacher's Curl: 90 x 5 x 5
Lat Pulls: 140 x 5 x 5
Tricep Extension: 140 x 5 x 5 (machine max)

Overhead Press: 120 x 5 x 5
Lateral Press: 120 x 5 x 5

Seated Leg Curls: 120 x 5 x 5
Seated Leg Extension: 160 x 5 x 5
Machine Leg Press: 380 x 5 x 5 (machine max)

MTS Machine Weights:
MTS Row: 70 x 5 x 5
Tricep Dips: 75 x 5 x 5
Chest Press: 180 x 5 x 5
Shoulder Press: 75 x 5 x 5

Other Machine Weights:
Hip Abductor: 150 x 5 x 5 (both inner and outer)
Military Chin Up: -140 body weight x 5 x 5
Dips: -140 body weight x 5 x 5

Schedule
Mon: 4pm or after 9pm.
Tue: (optional) 5am if I missed Monday.
Wed: 4pm or after 9pm.
Thu: (optional) after 9pm.
Fri: 4pm or after 9pm.
Sat: (optional) 5am if I missed Monday.
Sun: anytime.

Question and Concerns:

1. I want to learn and start using the free weights and bars, but have little clue there.

I am considering paying some Personal Training in that gym for this purpose such as learning to do proper Front or Back Squats, and some Press that will not need a spotter for normal work out.

But before I pay for this service, I want to make sure I can handle those heavier weights WHEN I hit down my 200 lbs weight goal. So For now, just doing the weight machines until I can't progress in them.

2. I've been reading that I should do separate or compound muscle groups.

I can easily separate Legs from anything upper. But where / how do I separate upper body work between arms, shoulder, chest and back?

[J_Marnix]

Friday, Feb 19, 2010 212 lbs

Cross Ramp 1.50 miles, Level 15. Resistance 10 & 15 intervals.
Hamstring Lift: Left = 25x, Right = 25x
Lower Back Hyper Extension: 20 x 3

Seated Leg Curl: 120 x 5 x 5, 130 x 5 x 5 PR!
Leg Extension: 160 x 5 x 5, 170 x 5 x 5 PR! (machine max)
Leg Press: 365 x 5 x 5 (machine max)

Hip Abductor In to Out: 175 x 5 x 3, 190 x 5 x 3
205 x 5 x 3 PR!

Hip Abductor Out to In: 225 x 5 x 3
250 x 5 x 5 PR!

Hamstring Lift Machine: 150 x 5 x 5 (first use)

Sunday Feb 21, 2010 212 lbs

Cross Ramp
Level 10, Resistance, 10, 15 interval, for 2.50 miles
Level 10, Resistance, 15, 20 interval, for 0.50 mile

Lower Back Hyper Extension: 20 x 3
Abs: middle = 60 x, right = 30 x, left = 30 x

Preacher's Curl (Bicep): 90 x 5 x 5
Lat Pull Down: 140 x 5 x 2, 150 x 5 x 3 PR!
Vertical Triceps Extension: 140 x 5 x 1, 140 x 10 x 2
Overhead Press: 130 x 5 x 5 PR!
Vertical Chest: 130 x 5 x 5 PR!

[Ulter]

Where did you go?
Congrats on the PR's.

I don't follow what most guys do. I do bis/tris together and then Chest/Shoulders and then Back/Abs

[Big Sky Guy]

Good goals!

You'll find a PT that is skilled at teaching proper form for free weights. If you gym has anyone that is doing PL you can certainly start visiting with them and watching their approach to squats, deads, bench, etc.

As far as how you want to structure your lifting, that seems to be an evolving process for most people. As a starting place you will make great progress with (compound-accessory) chest-tri, back-bi setups.

You may give some thought to moving Goal 6 to Goal 1.. Learning to squat, dead, bench and overhead press will do so much to improve your ability to loose the weight you want to loose! Our body will respond faster to those primary activities than to machine work.

[J_Marnix]

I went to a local 24-hour Fitness 2 years ago, and did PT for $1000 worth.
I did lose weight, and ate better, and was more motivated to not disappoint my appointments (force commitment).

But after that, I went back to my old lazy ways. Until I started got a T-level test, and they were low, and got refer to an endoc.

3+ months ago, my T-levels were 180s.
I hit the gym more consistent after xmas 2009.
Yesterday, the result was good, T-levels at 240s, but still low.

I feel better, and took a "celebratory off day" -- ate ice cream with the kids, and some cookies too. I'll definitely pay for that, and will pay it tonight when I hit the gym after work.

[J_Marnix]

Tuesday February 23, 2010 211 lbs

Cross Ramp
Level 10, Resistance 10, 15 intervals, 1.50 miles

Abs Middle=60x, Right=30x, Left=30x
Lower Back Hyper Extensions: 20 x 3

Seated Leg Curl: 140 x 5 x 5 PR!
Leg Extension: 170 x 5 x 5 PR! (machine max)
Leg Press: 365 x 5 x 5 (machine max)

Preacher's Curl (Bicep): 100 x 5 x 5 PR!
Lat Pull Down: 150 x 5 x 5 PR!
Vertical Triceps Extension: 140 x 5 x 5 (machine max)

(by this time, I was tired, so I went 10 lbs less for the rest)
Overhead Press: 120 x 5 x 5
Vertical Chest: 120 x 5 x 5

I felt I had to catch up for missing Monday workout, so I did all the express machines.

[J_Marnix]

Thursday February 25, 2010 209 lbs

Cross Ramp: Level 10, Resistance 10 & 15 interval, 1.5 miles

Abs: middle = 60x, right = 30x, left = 30x
Lower Back Hyper Extensions: 20 x 3

MTS Rows: 70 x 5 x 5
Tricep Dips: 75 x 5 x 5
Military Chin Up: -140 x 5 x 5
Dips: -140 x 5 x 5

Abdominal Machine: (first use)
65 x 5 x 1
80 x 5 x 1
95 x 5 x 1
110 x 5 x 5

Shoulder Press: 50 x 5 x 5

I was already too tired to do Chess Press.

[J_Marnix]

I hit the gym again on Saturday & Sunday.

Doing about 1.5 miles of cardio via Cross Ramp nowdays.
Followed by at least 3 weight machines, and at least 1 Abs routine.

I'm looking into the CKD diet, and I am going to start March 1,
and see how I do the first week.

March 1, 2010
Weight: 208
2 lbs loss from a week ago
7 lbs loss for February
Gym visits of 16 out of 28 days.

[J_Marnix]

Minor set back last week. Tuesday I had my big toe-nail on the left foot removed. So I had to bandage it up and take some anti-biotics.
I did not feel comfortable going to the gym with an air-cast on until I can put on an old oversize shoes at least.

Sunday March 7, 2010
I hit the gym, limping in, and just did uppers weights, all below my usual weights, but added more reps.

Tuesday March 9, 2010
I hit the gym and I was ok using the Cross Ramp, did 1.60 miles but my left ankle was feeling a little sore.
So I did not do my legs routine, and did uppers instead with more reps/sets instead.

I gained weight @ 209# by Monday, but I'm back down to 206 this Wednesday morning.

[J_Marnix]

Thu 3.11.2010

Cross Ramp 1.5 miles.
Starting to feel ankle sore a bit during, so I took it easy on the leg routine.

I did more bicep and chest weights instead.

Feel great @ 208 lbs. Hoping to lose 1-2 by Monday next week, and at least 1 more gym visit over the weekend.

[J_Marnix]

Monday 03.15.2010 @ 207#

Gym 1630. Just did an all around to get back into it after a minor setback the past 2 weeks.

Cross Ramp: Level 5-10, Resistance 10, 15. 1.50 miles.

Lower Back Hyper Extension: 20 x 3
Abs: middle=60x, right=30x, left=30x
Leg Press: 365 x 5 x 5 (max)
Leg Extension: 170 x 5 x 5 (max)
Lat Pull Down: 150 x 5 x 5
Preacher's Curl (Bicep): 90 x 5 x 5
Tricep Extension: 140 x 5 x 5 (max)
Overhead Press: 120 x 5 x 5
Vertical Chest: 120 x 5 x 5
Seated Leg Curls: 140 x 5 x 5

[J_Marnix]

Wednesday 03.17.2010 @ 208#

Gym 1900.

Cross Ramp: Level 10, Resistance 10 & 15, 1.5 miles.

Preacher's Curl (Bicep): 90 x 5 x 5
Vertical Triceps Extension: 140 x 5 x 5 (machine max)
Lat Pull Down: 150 x 5 x 5

Dumbbell Biceps 20# x 10 x 3
Dumbbell Incline Chest: 20# x 25

MTS Row: 60 x 5 x 5
Should Press: 60 x 5 x 5

[J_Marnix]

Wednesday 03.22.2010 @ 209#

Gym 1815-1945

Leg Curl: 50x5, 80x5, 95x5, 110x5, 125x5x5
Shoulder Press: 50x5x5 while waiting
Calf Lift: 90x5, 105x5, 120x5, 135x5, 150x5, 165x5, 180x5, 195x5x5
Leg Extension: 160x5, 175x5x2, 190x5x2, 205x5x5
Seater Leg Press: 150x5, 170x5, 190x5, 210x5, 230x5, 250x5, 270x5, 290x5, 310x5, 330x5, 350x5, 370x5
(Sled)Leg Press: 150x5, 180x5, 210x5, 225x5x5

Cross Ramp: Level 6, Resistance 10 & 15, 1.50 miles, Blind Interval

Lower Back Extension: 10x, 20x2
Preacher Curl: 90x10, 100x5x3
V-Triceps Extension: 140x5x5
Lat Pulldown: 150x5x5

[Hidngod]

Congrats on the PRs. You're doing well.
I think you'd do well to follow Big Sky's advice, regarding the free weights. Getting strong on a machine doesn't cross over to real life as well as getting strong under a bar. Using the free weight compound movements develops all the ancillary muscles used for balancing and moving.
How are you liking the CKD? It's really tough for me to get into, but after the first coupla weeks it gets easier.

[J_Marnix]

Congrats on the PRs. You're doing well.
I think you'd do well to follow Big Sky's advice, regarding the free weights. Getting strong on a machine doesn't cross over to real life as well as getting strong under a bar. Using the free weight compound movements develops all the ancillary muscles used for balancing and moving.
How are you liking the CKD? It's really tough for me to get into, but after the first coupla weeks it gets easier.

Yeah, I moved from the Express machines in the gym and closer to the free weights. Adding some dumb bells into the mix; and the machines in this area is harder than the Express machines.

When I do the Leg Press, I can feel some stiffness on my knees. I use to run 10 years ago, and when my knees started to bother me, so I stopped running. I think the source of the pain was from my weight gains back then. But when I did the heavier leg press, I felt the similar strain on my knees. I won't push for higher weight until I'm comfortable that my knees are just getting used more now.

I am doing body weight squats in my idle times at work and home; mainly focusing on my knee-over-foot position, and lower back arch/alignment.

I had to stop the CKD. :( It spiked my uric acid, which causes gout attacks on my foot. I have high uric acid levels in my system from being over weight. It took at least a week to recover from that gout attack. And I think when I did Atkins too a while back, that's when my uric acid levels went past the threshold for gout to happen.

Gout is crystal-like stuff in the blood system (from uric acid) and they get stuck in the joints causing inflammation and pain just like arthitis. Control the uric acid from diet (avoiding certain foods). There's a pill to help flush it out of the system, but side effect is nasty.

[Hidngod]

Dang, that sounds painful. Just thinkin about it :eek3:

I'm frankly boggled by the weights you're moving on the leg extensions. I screwed up my knee doing 90 lbs many years ago, and I've been afraid of the machine ever since. May have just been the geometry wasn't right for me on that machine, but I'm much more comfortable doing squats, now.

[J_Marnix]

Monday April 5, 2010 @ 209# (2 loss from last week, so I'm maintaining around this!)

I changed my gym routine some. Do weights first, then cardio, and do extra weight if I feel like it after.

It was a suggestion to help burn a bit more fat. Also doing "blind" on the CrossRamp.
Closing eyes, focus on balance, helps concentrate on tightening the abs and breathing--suppose to burn more fat than staring at the TV across the room in the gym? Anyway, I like the change.

By Friday last week, I was limping. I guess I overdid the Calf Lift and my left foot started complaining.
I rested the rest of the weekend, and the sore foot was ok by Sunday.

I had a bad tendon and ligament damage on the left foot last year, so I need to help stretch it out more before I do the calf lifts again.

Shoulder Press: 50x5x5
V-Chess Press: 130x5x2, 140x5x2, 150x5
MTS Row: 50x5x2, 60x5x2, 70x5

Cross Ramp: Level 6, Resistance 10 & 15, 1.50 miles, Blind Interval

Preacher Curl: 100x5x5
V-Triceps Extension: 140x5x5 (machine max)
Lat Pulldown: 130x5x2, 140x5x2, 150x5

[J_Marnix]

Monday April 12, 2010 @209# (0 gain/loss from last week)

Gym 1700-1800

Leg Curl: 80x5, 95x5, 110x5x3
Leg Press: 180x5, 195x5, 210x5x3
Shoulder Press: 60x5, 70x5x2, 80x5, 90x8 (while waiting)
Seated Leg Press: 210x5, 230x5, 250x5, 270x5x2
Leg Extension: 150x5, 170x5, 190x5x3
MTS Row: 65x5x5

Cross Ramp: Level 10, Resistance 10 & 15, 1.50 miles, Blind Interval

Preacher Curl: 100x5x5
V-Triceps Extension: 140x5x5 (machine max)
Lat Pulldown: 130x5x2, 140x5x2, 150x5

Only went to the gym 1x last week, and lots of food over the weekend party.
Was on antibiotic for sinus/allergy/infection, and feeling better now.

[J_Marnix]

Wednesday May 5, 2010
210 lbs - a gain of 1 lbs for the entire month of April.

My gym visits was low for April, 6 times only. So I at least went once a week.
Life's been just busy. I know, not an excuse.

For my warm up, I do blind where I close my eyes and stay balanced on the Cross Ramp.
This suppose to help me tighten my abs more, and burn a few more fat.

I started doing some dumb bells and I can tell that I need more strength on my left arm. So I am trying to balance this out.

I pretty much maintained the weights I used, except for the Leg Press.

I started doing body weight squats so that my body is comfortable with the movement, as well as trying to be in good form when I do them.

The 45 second jump squats are especially "fun" to do if I want to sweat quicker.

I have another blood test for my T-levels next week, and an annual physical this week.

Although I pretty much maintained my weight, I know I can do better in losing more weight.

I do feel stronger. I even had an opportunity to lift and move an old 27" tube tv with little problem--my son who's 10 was at least impressed. :)

[J_Marnix]

05.18.2010
210 # still.

Only went to gym on Mondays.

I do more push-ups 10 reps at home, at various times of the day.
I do more body weight squats and keep in mind my form and posture.

Found a workable diet on work days.

Breakfast: Kashi Go Lean Cereals w/ Whole Milk. with Banana or Apple.
Snack: Banana or Apple or microwave Popcorn.
Lunch: Tilapia with Baby Spinach, carrots, pesto (basil) , Extra Virgin Olive Oil.
Snack: Fruit
Dinner: Some meat (chicken sausage, grilled chicken, fried chicken), some brown rice.

I've cut down on my Diet Coke intake as well, and drinking more water.

My waist size is smaller, from 42 to 38s. However, my gut remains 42+. So I need to work on finding a livable healthy eating.

[J_Marnix]

07.07.2010 @ 220#

I had a bad knee tendonitis that kept me from continuing my quest to do squats. I mean, I was just doing a lot of body squats when my right knee just became stiff and then painful one morning while walking around.

So I rested and healed for about 6 weeks. At the cost of gaining 6 lbs. also, well 10 lbs total in the span of 8 weeks! :(

I know it's bad excuse on my part because I could still have done some upper weights and skip the cross ramp cardio and leg works.

I went back to the gym again 3 weeks ago and slowly doing some 1 mile cardio on the cross ramp, and back to square 1 in my upper weights routines.
Only been there 1x a week, and 0 this week so far.

My diet is shot also, so I'm trying to get motivated back in the habit of meal planning and meal preparations.

I'm back to sleeping around 4 to 5 hours a night also--I was doing well to get at least 6 hours.

Anyway, I'm posting this because I need to kick my own ass back to the gym and eating right.

[J_Marnix]

07.12.2010 @ 218#.

I started going back to the gym about 1x per week, and I'm feeling better on the "no pain" right knee, so I am going to increase my visits. Just doing the usual cardio and followed by some weight back to my starting level of 80-100#.

And mostly doing meal planning, and grocery shopping, and preparing and cooking. This helps a lot since I will have some ready and healthy alternative than the unhealthy snacks.

[J_Marnix]

I did a modified Cabbage Soup Diet last week, end dropped from 222# to 218# in 7 days.

Now, focusing on balanced diet: 50% vege, 25% protein, 15% carbs, and 10% less carbs for weight loss, ha!

Also going back to the gym on a more regular schedule.

SAT 08.21.2010 216#
Cross Ramp: Level 6, Resistance 10 & 7, 1.00 mile (blind interval)
Preacher's Curl: 90x5x5
Tricep Extension: 140x5x5
Lat Pulldown: 120x5x5
Overhead Press: 120x5x4, 110x5x1
Chest Press: 120x5x4, 110x5x1
Cross Ramp: Level 6, Resistance 7, 0.25 mile (cool down)

FRI 08.20.2010 217# CUL
Cross Ramp: Level 6, Resistance 10 & 7, 1.00 mile (blind interval)
Leg Press (prone): 150x5x1, 180x5x2, 195x5x5 (kinda sad, I was doing 300s before my knee tendonitis)
Leg Extensions: 120x5x1, 130x5x2, 150x5x5 (was doing 200s)
Leg Curls: 80x5x2, 90x5x5 (was 100s)
MTS Row: 65x5x4, 60x5x1 (was 70 easy)
Shoulder Press: 50x5x1, 60x5x5
MTS Incline Press: 60x5x5
Cross Ramp: Level 6, Resistance 7, 0.50 mile (cool down)

[J_Marnix]

FRI 09.24.2010 218#

I have not been able to update this log simply because my work place blocked Facebook & Blogs, so I had little means to get my progress info from work.

So far, my weight seems to hover around 217-220.
My diet and meal planning needs more attention and changes towards losing more body fat.

My workout has a longer sessions of cardio, walking 2 miles for 60 minutes in a 15% incline threadmill 3x per week.
I then include some machine weight doing 30% max at 25 reps, and mixed in real squats (not machine).
I also started doing more bodyweight exercises in the mix--and these seems to give me better result since I started.

Healthwise, I have this sore/pain on my right wrist and I can't do pushups, but I compensate doing machine chest press and overhead press with some discomfort but not unbearable pain.

[J_Marnix]

THU 10.21.2010 218#

It seems like I am stuck around this weight for the past 7 months.

My eating habits need to improve a lot more so I can lose weight.

I've improved in regularly going to the gym.

Most cardio I do is 2.0 miles in the threadmill for 60 minutes at 15% incline.
This is just a perfect pace to be able to read a book--reading is a good distraction for me to sweat it out a little.

I currently have a sore right wrist since 4+ weeks ago. There is pain when I grip and rotate the wrist. I can do pulls ok, and some discomfort in pushes.

As for weights, Machines:
Preacher's Curl: I can do 120# x 1. goal is 140 x 1 of the machine's max.
Lat Pulls: I can do the 170# x 3, machine max weight. goal is 170 x 5.
V-Tricep Extension: I can do 140# x 10, machine max.
I am not sure why I can do this easier, but preacher's curl is tough.

Overhead Press: 150# x 1. goal is to increase this. I alternate doing 50 x 25 and increasing, to 100 x 10 in different days,

Chess Press: 150# x 3. goal is to hit at least x 5. wrist is sore lately, so I've been just doing 120 x 8 reps.

Leg Curl: 150 x 5. I'm satisfied in this but will increase as other goals are met.
Leg Press: I've not tried above 250 because I do not want to risk hurting my knee again.

Squats: I started doing body weight squats at 25 reps, with form in mind.
I also started doing the bars. I'm not sure how heavy the bar is though.
PR for Squats with bar + 45 and 10 plates on each side at 1 rep. So that's 110 + bar.
I can probably do more, but I'm nervous in increasing until I'm more comfortable with the weights.

Body Weight Exercises: I read some articles and turned to using body weight exercises to measure where I am.
Sadly, right wrist is sore/painful, so I can't fully determine if I can even do chin ups at my current weight.

I used a machine Chin-up and Dips (with some discomfort) -140 of my weight and do 5 x 5 sets. I've improved to -125 5x5 over the last 2 weeks.
BW squats x 25 + shrugs + x 15 (continued, resting while carrying weights) with 10# dumb bells, and have increased to 15#.
Minimal ab work, just the machine crunches, about 25 x 4.
Haven't done push ups--right wrist hurts.

[J_Marnix]

WED 11.17.2010 211#

I decided at the beginning of the month to be more disciplined in eating, and I have little cravings for sweets and overall feel good.

I maintained my cardio (0.5 to 2.0 miles) and weights (increasing loads & reps) 3x week. My right wrist still bothers me a bit, doc said it's tendonitis.

What I changed this month was actually able to eat "clean" in a consistent manner.

What worked for me is I bought a large bag of frozen veggies that I can prepare in 2 minutes.
I made "sliders" patty using 1# 90% lean ground beef with 1 egg, a teaspoon of flour, and garlic/pepper/onion powder (no salt).
I make about 16 patties and eat 2 for each meal / snack. I would eat 4 at most per day, and all 16 at most for the week.

I also got grilled chicken breast, skinless / boneless that is ready for any salad, or just as is.
This goes great with those ready mix salad kit (meatless), so I can eat salad that is filling for lunch at work.

A bag of baby spinach also is quick to add if I warm up the chicken in the pad.
A teaspoon of evoo, ground pepper and water rinsed spinach in a hot pan for 1 minute works great.

Fruits to add in meals/snacks this season: grapes, mango, apple, banana, and watermelon.

I also got some string cheese to add to my snacks, and this satisfies instead of my bad habit of eating junk.

So I'm making good progress this month, and hoping I can maintain it through the holidays.

Gym Time + Eat Clean = Positive Results!

[J_Marnix]

TUE 11.23.2010 211#

Yay, I managed to maintain my weight throughout the weekend (kid's birthday party--had some cake only!)

I had my T-levels and it's up to 330 from 208, 3 months ago.

Endoc dropped my dose to 2 pumps Androgel each morning and night because my Red Blood Cell count were high.

So the doc want me to lose more weight.
I'll have to see how I fare after Thanksgiving weekend.
I will probably just job, and do some jump squats to get some cardio while I visit relatives in North California.

[J_Marnix]

TUE 01.04.2011 205#

I was down to 207# early December 2010 and maintained that weight all through the Christmas feasting.

To sum up my 2010 progress:
+ 9 pounds net loss, from 216 down to 207.
+ I was able to use the squat bars with some weights and not break my back, or fall flat on my face.
+ I can use the threadmill for more than an hour, or go a distance of 2 miles without dying for air, at the max incline of 15%.
+ I can lift weight without fear of prolonged DOMS.
+ I eat better, and more knowledgeable about meal preps, prot/carb/fat, insulin/glycemic index
+ Going to the gym and putting some priority to working out has become part of my lifestlye, rather than feeling like a chore / must do.
+ No need to New Years Resolution. One day at a time, always with goals to look forward to, such as PRs

My next goal is for the first 8 weeks of 2011: Fat Loss.
1. Anafit Diet in terms of no carb before noon, and after dinner 6pm/7pm.
2. Do at least 3 cardio per week. Goal of 300 calories burned instead of 40 minutes each session.
3. Meal preps for work. Sticking to my staple of Green Beans + Lean Chicken. Mostly available from Costco.
4. Meal plan for the weekends / keeping track of time and eating.

[J_Marnix]

THU 01.13.2011 204#

Gym: Mon, Wed, Fri, and added Sundays.

Cardio: Doing Threadmill at 15% incline, 2.5 to 3.5 mph, from 30 to 40 minutes, around 1.5 miles total, and 300+ calories burned every time I hit the gym.

Weight: I do at least 3 machines, minimal 5x5 after cardio. Varies from arms, legs, and chest/shoulder/back.

I also do abs crunches each time, and do chin-ups, dips, and squats holding dbs 1 to 2x per week.

Diet: I've been good in eating green beans with grilled chicken breast 4x a day. Keeping a food journal. And hopefully have time to get some macros.

I estimate 180 g of prot, but the carbs and fat varies as I'm not sure how much carbs and fat ratio, but definitely less than the prot since I want to lose more weight and bf.

I also added sardines in fishoil, greek yogurt with blue berries, ANPB, mixed veggies, and brown rice for variety in my meals.

I need to get back adding my 85/15 beef patty sliders in my meal prep, spinach, and fruit such as apple and banana.

[J_Marnix]

THU 01.14.2011 204#

Minor set back. Right knee tendonitis, swollen Monday night. Maintaining weight below 205# through diet.
I will try to do some low weights high reps in lieu of the threadmill.

[J_Marnix]

THU 02.24.2011 206#

Minor gain of 2# from yesterday's cheat-the-entire-day.

I was 204# Monday, and that's what I count for weekly weigh in. I'm happy I am maintaining below 205# mark. But I need more effort in the diet part.

My goal in the first 8 weeks of 2011 is to drop down to 200#.
I could lose water weight some more and hit 200# by next Monday--but I know it's not really the weight loss I prefer. I want body fat loss.

Also, my weight loss may not be much, but I'm definitely losing fat.

My wife has commented several times that I've become skinnier; at least when she hugs me, she notices that I've shrunk in the mid section. She also notices my legs are more toned, and my arms are harder.

On the Diet.
+ I eat more Green Beans + Skinless Lean Chicken meals at work and home. It's quick to make and a good alternate meal instead of something less healthy.
+ I can stick to clean diets only when I put effort in meal planning.

On the Gym.
+ I am back do doing cardio on the Cross Ramp which is forgiving on the knees instead of the thread mill.
+ I added Rowing Machine in my cardio. It helps increase my endurance definitely, and a good workout on my back.
+ I mix low weight + high reps to add more cardio; and alternate to 5x5

+ I started adding a leg routine (I forgot who posted it here):
Split Squat
Stiff Leg Dead Lift + Leg Curls (super set)
Leg Extension
Squats with DBs (I sometimes the Leg Press machine instead when my knees starts to bother)

+ When I find I'm comfortable with a routine, I increase the weight, and change up.

+ I add some stretching in between sets on some routine. Abs crunching bench + leg stretches. Preacher's Curls + arm stretches. etc.

Losing Focus
Life happens. Injuries sets me back. I need to take slow and steady approach instead of being gung-ho and maximizing my effort and focus at the cost of other important things in my life. So, finding my balance.

With a wife and 3 kids D14, S11, D5--schedules are erratic. I do have set times when I hit the gym after work M-W-F. But sometimes, schedules changes so I need flexibility. And when my routine is out of whack--I sometimes become lazy and skip a Saturday morning cardio make up session that I missed Friday.

Or when a lazy Sunday afternoon is perfect for a eat out, and the clean diets is set aside only to be out the window come Monday because the left over good food would be a waste not to eat.

T-levels
My T-level is 240 from last week's blood test. It's low!

And my Endocrinologist tells me my Red Blood Cell count is high (from the last 3 blood test / 9 months) and it poses a risk for Stroke.

She says increasing the dose of Androgel will only increase the RBC. So she kept Androgel dose to 2 pumps day, and 2 pumps night. She even recommends 3 pumps / day. And that it's up to me. WTF?

I asked her about AIMF, or some Aromatase Inhibitor (sp?) because I am growing man boobs! Endoc says it's because of the T. Well no shit. She said it would mean more drugs for me, do I want that? Well shit, I do, but I need to research....

So now what?

Well, first off, I need to put focus on weight loss and not so much as gaining strength / muscles. I know it can be done, and I think I am doing it: losing body fat and gaining muscle and strength.

But I really should focus more on body fat loss and weight loss.

I am 5' 7" and 206# today. I peaked at was 232# last year or 2! The lowest weight I hit was 203# this year.

I've dropped below near 180 when I did Atkins, but that fucked up my system literally. My Uric acid spiked high which caused gout (a painful form of arthritis in the joint). Going cleaner in my diet, I've had not had gout attack. So, no crazy diet for weight loss for me anymore!

Week 8 of 2011 ends Monday Feb 28, 2011 for me. My goal is to hit 200# and I would be happy to "safely" get down to 203.

My goal for the entire year is to be 180#. That's about 2# a month.

Goal for next 8 week: Feb 28 - Apr 25: Get to 195# and maintain.

[J_Marnix]

I went to a seafood dinner and got gout as a result, swollen joints on the feet for a couple of week.
Struggling with the weight still, Im up to 213#, so far off my intended goal, but I least I have not reverted back to something worse.

I started adding some cardio and weights again, and I aim to hit the gym 3x a week--I'm at 2/week now that past 2 weeks.

T-levels dropped down to 107. I got a new endoc, a male this time. He recommended to get a sleep study as my lack of sleep and fatigue might be contributing to my low T and since I've have around 4 to 6 hours sleep each night the past 10+ years.

Diet -- need to put more effort into meal prep so that I will eat those instead of easy fast food.
I also drink a lot of Diet Coke as my source of caffeine, and I struggle hard to remove that from my diet. That might be the key to my weight going to 200# at least. I've heard (NPR news) a study about coffee might help with prostrate health--even 5 cups a day. Now I just need to try drinking coffee without much cream/sweetener--and replace my Diet Coke habit as a source of caffeine.

Goal for next 2 weeks: May 27 - June 10:
- Do 6x 30 min cardio sessions + weights
- Log sleep, Sleep at least 7 hours per night.
- Meal Plan for 2 weeks, with Meal Preps
- Get back to 207# (a 6lbs loss)

[J_Marnix]

THU 06.30.2011

My life's puzzle pieces are coming together nicely, at least on paper.

1. Live

16th wedding anniversary is coming up, and I just took the wife and kids for a week vacation last week. Same workplace for the past 10 years, and it's been paying the bills.

2. Eat

Weight jumped up to 220, and the time for food prep takes too much to "eat clean."
Started doing a hybrid of Fast-5 and I.F, and I like the possibility that I can have time for food prep to eat clean.

One other change I am doing lately is eliminating drinking Diet Coke.
I now make my own iced green tea mix, 64 oz that I drink throughout the day.
It seems like I just need some taste in my liquid--and some caffeine.

I've also drink shots (6 oz) of black coffee when I'm feeling hungry during the fasting.

3. Train

I'm back to the gym 3x a week more consistently now, and with no injury.
I definitely think I need to just focus on weight loss, with minimal time on weights until I am more consistent in eating clean, or closer to my target weight goal of 200, then 180.

I think at this point, I won't mind losing some lean body mass until I lose the weight.

4. Rest

I recently got a CPAP for my sleep apnea, and so I am more conscious in putting priority in my sleep time.
The CPAP seems to help, and I feel more rested in the day.
Some side effect of sinus and ear pain this first week, but it's tolerable.

I Google "Ideal Weight" and here's my result.

Weight: 215 pounds
Height: 5' 7" (67")
Body Mass Index: 33.7 kg/m2

Age: 43 years
Gender: Male
Body Description: Obese

Ideal Weight: 181 pounds

[J_Marnix]

FRI 07.01.2011

Diet
I started trying to go Fast-5 and I.F. last week, Friday at 220 pounds.
I'm down to 214 this morning--but it's not unusual for me to drop 6 lbs in a week when starting some new diet.
I did fairly well in at least skipping breakfast, and a matter of overcoming some hunger/cravings around noon.

I major change is I am eliminating drinking Diet Coke.
I kept drinking them last weekend, down to 2 Monday, and zero for the rest of the week.
I changed my drink of choice to iced green tea. I use 2 packets into a 60 oz jug--and pour that in a glass of ice all through the day.

I also do "shots" diluted black coffee (3 oz hot black, 2 oz cold water and drink in one shot)--for that hunger / craving moments.
I take one shot around 9am and 11am.

Gym
1600 Monday for 20 minutes of cardio, and some Legs 10x5. But I ate around 1200 that day.
My right shoulders were complaining when I stared some overhead press--so I stopped.

1600 Wednesday, and I ate my clean (fish + steamed veggies) at 1400.
I only did 40 minutes of cardio, and NO weights. I'm thinking of just losing weight at this point.

Today Friday, last meal was before 10 pm... and going strong fasting.
I will hold for a late lunch at 1530 at home.

No time for gym today, but I want to do some AM cardio Saturday morning.
Now I wonder if I should switch to a normal Lunch & Dinner meals for weekends when I don't go to the office.

Rest
I also started using a CPAP last Saturday for my sleep apnea. I'm getting used to using it.
I think it helps. The initial issue with sinus, ear pain it quite tolerable.
Sinus issue is gone. A slight ear pain still exist.
I've definitely slept and rested more this week than ever since I can remembers--maybe 21 years ago.
I have the impression that I only slept 4 to 6 hours since 1990 after I left the Navy.

I'm sure this lack of sleep and rest contributed to my overweight/obese thing!

Yeah, I am obese today--it is disgusting to hear it, but it's the truth.
And I don't want to be obese anymore. I want to be fit and healthy while I can still do it.

[J_Marnix]

FRI 07.08.2011 #213

Weight down to 213, 1 pound loss from last week.

GYM
Did more cardio, 95 minutes total, despite not going to the gym Monday (4th of July).
Co-workers and I walk for 25 minutes around the residential area at my work, with a hill.
100# 10x3 Leg Extension and Seated Leg Curls.

Minimal Arms, right shoulder pain/stiff when I'm doing overhead press--so I'm taking it easy.
Read more info about shoulder injuries--it could be arthritic.

DIET
I've been good at Fasting from 10pm to 2pm, so that's 14 hours.
1/2 cup hot black coffee and add-fill cold water to drink in one shot helps the hunger.
I don't particularly like the taste of coffee but one shot is doable.

I drink green iced tea more, and drastically cut my Diet Coke intake (2 cans Sunday, and 2 Thursday).
I used to drink Diet Coke much more about 6+ 12oz cans daily. But no more. I intend to minimize it and enjoy on occasions.

Food
A good clean food I bring to work is
Frozen Tilapia Filet, and 1 bowl of Frozen Mixed Veggies (for Stir Fry), both purchased from CostCo.
I defrost them in the fridge all morning, and microwave them for 5 minutes.
Sprinkle Garlic-Pepper and/or squeeze a slice of lemon.
I would add 1 banana, 1 apple, or a cup of blueberries.

CostCo has these whole Rotiserie Chicken for $8, and I pick them apart for a meal to bring to work.
Garnished with salsa and hot sauce/sirrachi.
And microwaves/steamed mixed veggies.

Again, Costco 1 pound of 85/15 organic ground beef + 1 egg + garlic salt & pepper, split into 16 mini-patty/slider.
Cooked, and good for any protein need.

REST
I'm logging 44.5 hours of sleep, that's only 6.35 hours/sleep per night.
However, this is a much improvement compared in the past where I sleep between 4 to 6 hours only.

Using the CPAP for my moderate sleep apnea seems to help.
My initial sinus issues with the CPAP are gone. No more ear pain as well.
Some dry mouth/throat still.

I need to be more aware of how much caffeine I drink in the evening if this affects my sleepiness.

GOAL
Target weight 200, then 180 pounds.

I want start doing back squat with weights again, but I need to avoid risking injury.
So, for now, I want to focus on losing the weight and body fat with better eating, and more cardio.
But then again, I think I will have time to hit the weight on weekends.

Doing a mix of Fast-5 and I.F. should give me more time for meal preps.
For now, I want to make sure I can sustain the Fasting part 10pm to 2pm is a start, and I can stretch for mt gym days (M, W, and F).

Aim to sleep at least 7 hours each day.

[J_Marnix]

FRI 07.15.2011 #215

Weight up to 215, a 2 pound gain. But the mirror (and wife) says I lost weight.
It seems my mid-section is less out / less gut.
I should take some pictures for later comparison.
If I remember, I'll buy some measuring tape.

GYM
90 minutes of cardio for the week.

I've also been doing Duck Squats at home and at work.

5x5 Preacher's Curls #30. Concentrated on form, stretching triceps at down position, adding that 1-2 second pump near the top. Muscle felt more worked this time because I was not adding the stretch and pump.

5x5 Lat Pulls #100. My right shoulder complains when I do overhead, but it was ok with pulls. I can do 140-160, but I'm taking it easy.

5x5 Tricep Extension #140 (machine max). For some reason this is easy for me. I am trying to figure out if I can add some stretch & pump in this.

5x5 Leg Extension 100#. Added stretch and pump. I can do much higher, but I'm really careful on avoiding tendonitis on my right knee.

5x5 Seated Leg Curl 100#. Added stretch and pump, works like the preacher's curl. I will definitely add more of this and use the prone leg curl machine next time.
Arms

DIET
I drank Diet Coke on the Sat, Sun, Tue, Wed, and Thu--and all I can conclude from this is that I gained weight, and it really messes up my will to lower carbs when I.F. is done.

I was able to successfully I.F. Sunday 10pm to Monday 2pm. Followed by cardio at the gym.

My plans for Tue-Wed I.F., with Wed gym got disrupted with family schedules. I ate my meals when Wed night became free where I can do some cardio--but I was full and did not feel like hitting the gym.

FOOD

I think it was a mistake to buy a crate of sweet potato from CostCo. I end up trying to find the right way to cook it.

The closest crispy fries I made was wede cut, deep fryer for 10 minutes.
Wedge Cut, baked for 30 minutes did not make it crispy, but still good.
This is a lot of carbs, and I did not want to waste them.
I ate about 1 large size each night.

REST
I logged in 46.75 hours of sleep this week, that's an average of 6.67 hours of sleep per night.
My goal is 7 hours.

I would attribute reading (new book came out Tuesday) for less sleep.

GOAL
My goal for next week:
Target Weight: 210 to 212.
Food: Not much sweet potato left, cut and freeze and spread some for next week. Eat only half as much this time.
Cardio: at least 90 minutes.
Increase seated leg curls, and try some leg presses.
More Duck Squats.
Rest: work on sleeping 7 hours each night.

[J_Marnix]

FRI 07.22.2011 #210

Weight down 5 pounds--a 5 pound loss.
Didn't take pictures, and did not have a measuring tape yet...

GYM
Week Total Cardio: 205 minutes (3 hours, 25 minutes)

07.15 FRI
25 minute walk at work
20 minute incline steps. Level 6, Resistance 9-10
Preacher's Curl: 40# 10x3
Lat Pulls: 100# 10x3
Tricep Extension: 140# 10x2, 5x2
Prone Leg Curl: #50 10x3
Leg Raise: 15x, 10x
Leg Press: 180# 5x5

07.18 MON
25 minute walk at work
30 minute incline steps. Level 6, Resistance 9-10

07.20 TUE
25 minute walk at work

07.21 WED
25 minute walk at work
30 minute incline steps. Level 6, Resistance 9-10

Leg Raise: 15x, 10x
Pull-ups: -125#, 5x3
Dips: -125#, 5x5
Shoulder Press: 30# each arm, 5x5
Pull Rows: 75#, 5x5

07.22 THU:
25 minute walk at work

DIET

07.14. THU
2100 shrimp ravioli, apple cobbler w/ ice cream

05.15 FRI
1200 tilapia, veggies, fruits, iced tea, twix
1800 4 slices jamaican jerk cpk
2200 in-n-out burger, some fries
Diet Coke x4

07.16 SAT
0845 foccasio olives pizza, 1 hotdog fontina cheese
1200 bbq, rice, pancit, calamari, ginataan
2200 4 california roll, pandesal pbj
Diet Coke x5

07.17 SUN
1130 1/4 burger, cheese, pepperchini,
1400 1/4 burger, cheese, pepperchini,
1500 popcorn, 2 chocolates, sweet snacks
2000 2 chicken nuggets
2200 jacks chick sandwich, curly fries, filipino sweet breads
Diet Coke x4

07.18 MON
1200 tilapia, veggies, trail nut snack
1800 partial 1/2 burger, cheese, pepperchinni, 1 bowl mixed veggies
2000 2 slices pizza hut, filipino sweet breads, other sweets
Diet Coke x2

07.19 TUE
1200 tilapia, veggies, trail mix
1700 white rice, chicken adobo
2200 filipino sweet bread (2x ube, 1x cheese)
Diet Coke x1

07.20 WED
1430 tilapia, mixed vaggies
1900 chicken thigh chop suey mixed veggies, cantelope, ginseng tea, rice
2100 2 carnitas taco, half chimichanga, half taquito, chips, guac, 1/4 steak quesadilla

07.21 THU
1200 chik thigh chop suey, 2 bowls w/ veggies, cantelope. earl grey iced tea
1500 fruit tart
1630 padsui chicken, sweatened arizona tea
1930 piece of cheesecakes, sweet tea

I dismantled a 6x6 foot wooden pallet into pieces yesterday, and little food last night so this is probably why my weight is down to 210 this Friday morning.

I had some diet coke litre bottles that I finished this week, and made a commitment to at least no drink for the rest of the week.

I've been drinking lots of iced tea. 2 tea bags, in hot water, and pour into a 60 oz jug that I drink for the day.

REST
Week Total Sleep: 44.2 hours (6.31 hours average)
My goal is 7 hours sleep per day.

Finished new book, so sleep should improve next week.

[J_Marnix]

Friday July 22 to Thursday July 29, 2011

Friday July 29, 2011 209# (1 pound net loss from last week)
Total sleep: 49 hours (7 hours average / day)
Total cardio: 200 minutes (3 hours, 20 minues)
Diet: Not good over the weekend, better control the rest of the week.

Weight & Gym Log
Fri 210#
1100 - 25m walk
1700 - 30m total body cross ramp (Level 6, Resistance 10)
tricep ext 140/5 x5
pr curl 50/10, 80/10, 100/10
lat pull 100/10, 120/10 x2
chest press 100/10 x3
overhead press 60/10 x3 (right shoulder stiff, minor pain)

Sat 211#

Sun 214#

Mon 214#
1100 - 25m walk
1700 - 20m total body cross ramp (Level 9, Resistance 10)
leg raise 15x2, 10x1
ab crunch 50/10, 30/10 x2
leg press 180/10 x3
prone leg curl 50/10, 65/10 x2

Tue 212#
1100 - 25m walk

Wed 211#
1100 - 25m walk
1700 - 25m total body cross ramp (Level 9, Resistance 10)
leg raise 15x2, 10x1
leg press 180/25 x2
prone leg curl 65/25, 65/20
leg extension 100/15, 80/20

Thu 209#
1100 - 25m walk

Fri 209# (1 pound net loss from last week)

Diet Log
Fri 1345 tilapia, mixed veggies
1845 3x apple gouda sausage, 1 small sweet potato fried 10 minutes
2200 cheese cake orea, rasp, and red velvet - pieces left

Sat 1200 1 sweet potato, 2 apple sausage
1300 1 foccacio pizza bread, 2 apple sausage, fontina cheese
sugared nuts, chocolate guilladerri x2
Diet Coke x6
1 fried chicken, rice, lumpia, popcorn

Sun 1200 sliders, bread, cheese, spinach, mushroom
1400 tortilla chips, chili, cheese, salsa
1600 left over lumpia, chips and salsa
1800 ??
2200 ube pastry, cheese roll
Diet Coke x6

Mon 1230 tilapia, mixed veggies, 1 mushroom, spinach, blueberries
1500 peanuts from vending machine
1700 tilapia, mixed veggies, 1 mushroom, spinach, blueberries
2000 1 pita bread, tuna salad, spinach

Tue 1230 tilapia, mixed veggies, 1 mushroom, spinach, blueberries
1530 craving snacks. coffee shot. fruit & nuts from vending machine
1700 blue berries
1930 ground beef, mushroom, spaghetti sauce, sugar, fried egg, 1 pita
2100 spoon of ground beef sauce

Wed 1200 meat sauce, mushroom, spinach, 1 pita bread
1400 tilapia, mixed veggies, blueberries
1900 3 pepepr sausage, 2 mushroom, spinach, habanero salsa
2100 beef and mushroom, chili, salsa, chips

Thu 1200 tilapia, 1 red pepper sausage, mixed veggies, blueberries
1500 nuts and raisin trail snack
1720 2 sliders, 1 cheddar, 2 mushroom, spinach, sweet green tea

Fri 0130 1 tbspoon tuna salad, 1 tspoon white rice

Sleep Log
Fri 1230 1330 1 nap
Fri 0200 (sat) 0730 5.5h computer game

Sat 1245 (sun) 0800 7.25h watched movie
Sun 1245 (mon) 8000 7.25h sex

Mon 1400 1500 1 nap
Mon 2345 (tue) 0715 7.5h computer, could have slept earlier

Tue 1245 1345 1 nap
Tue 130 (wed) 0600 4.5h sex

Wed 1300 1400 1 nap
Wed 2230 (wed) 0600 7.5h early sleep?

Thu 1300 1400 1 nap
Thu 0130 (fri) 0600 4.5h sex
Total sleep: 49 hours (7 hours average / day)

[J_Marnix]

Starting Weight FRI 07.29.2011 - 209
Week ending weight FRI 08.05.2011 - 208 (1 pound net loss)

Fri 07.29.2011 to THU 08.04.2011

SLEEP - Week total: 47.9 hours (6.8 hours per day average)

CARDIO - Week total: 90 minutes (in 4 days)

07.29 - 25 m - walk

07.31 - 20 m - total body crossramp
leg raise 15 x3
seated row pulls 70/25, 70/20, 70/15
shoulder press 30(per arm)/25, 30/15 x2
pec fly 80/25, 100/10, 120/10

08.01 - 20 m - total body crossramp
preachers curl 50/25, 60/10 x2
overhead press 80/10, 60/10 x2
chest press 80/10, 100/10 x2
tricep ext 140/5 x5
lat pulls 80/25, 100/10, 120/10

08.03 - 25 m - total body crossramp, 40/20 hiit (40 s normal / 20 s fast)

DIET
+++ Drank NO Diet Coke
FRI - major dessert cheat on evening
SAT - 4 scoops of ice cream !!
SUN - 4 scoops of ice cream !!
MON - THU - did well, I got light yogurt with fresh blueberries instead of ice cream cravings.
Can't find greek yogurt, but light yogurt is a step in healthier alternatives.

I started a 4 sessions personal training with 24-Hour Fitness last Friday. I'll add that on my next log update.

[J_Marnix]

My lowest weight this year was 203 early March 2011.
Time to double the effort to break below 200 without injury!

WEIGHT Tracking

0. 06.24 220#
1. 07.01 214
2. 07.08 213
3. 07.15 215
4. 07.22 210
5. 07.29 209
6. 08.05 208
7. 08.12 203

Week of FRI 08.05 to THU 08.11.2011

Starting Weight FRI 08.05.2011 - 208
Week ending FRI 08.12.2011 - 203 (5 pound net loss)

SLEEP
Week total sleep: 59.75 hours (8.5 hours per day average)

CARDIO / GYM
Week total cardio: 180 minutes (5 days, 120 m HIIT)
Focused on core exercises, and forms. I have 4 personal training sessions.

FRI 08.05 - 20 m - total crossramp HIIT
body squat x5, deadlift form x10, back squat form x10
planks 15s x2, crunch 15 x2

FRI 08.06 - 25 m - total crossramp (20 m HIIT)
leg raise 15x3
backsquat bar+70/5 x 5
deadlift bar+30/10 x3

MON 08.08 - 40 m - total crossramp (30 m HIIT)
10 m bike
crunch 15 x2
back ext 15 x2
chest press 85/15 x2
back row 20/2 x2
pull up -125/5, -170/5
lat pulls 70/15 x2
shoulder press 50/10 x2
leg press 135/15 x2
leg curl 70/15 x2
leg ext 80/15 x2
push up x5, knee x5
leg stretch 30s each

TUE 08.09 - 25 m walk
30 m - total crossramp (25 m HIIT)

WED 08.10 - 30 m - total crossramp (25 m HIIT)
crunch 15 x2
back ext 15 x2
foam roller: calf and outer thigh
bb biceps curls 30/15 x2
db chest fly 15/15, 22.5/15
db shoulder (IHT) 15/10, 10/10, 5/10
cable - lat pulls 120/10, 90/10
cable - tricep 40/15 x2
streching: 3 types of hams, 1 glute, 1 lower back

DIET
Found my "food staple" and it's working for me, cooked steamed in the microwave:
4-5 oz Tilapia filet
+ 8 oz mixed frozen veggies (stir fry blend of broccolli, green beans, red bellpepper, baby corn, water chestnut, onion, carrot)
+ 85 g fresh baby spinach

Earlier in the week I was adding Pomegranate Mango Chipotle sauce: 1 tbsp 45 cals, 12 carbs.
At work, I only add garlic-pepper.
Saturday was around 1700 calories
Sunday was up to 1800 cals eating pastry at the end of the day.

I don't feel as much hunger pangs.
For cravings, I started eating light yogurt + blueberries instead of ice cream.
I have greek yogurt for the weekend.

Wife got a damn boysenberry pie mid week, and I ate...
There was a basket of baked goods at work, and I end up eating too.

I need to eat more protein to increase my cals closer to 2400.
But at the same time, I want to lose more weight down to 200 and then down to 180.


FRI 08.05
0800 2 egg, tomato, onion, 1 sausage omelet
1230 tilapia, mixed veggies, yogurt, blueberries
1330 yogurt, blueberries
2015 5.1 oz tilapia, 8.0 oz mixed veggies, 85g baby spinach, 1 tbsp sauce


SAT 08.06
1045 1/2 c black coffee
1200 banana
1430 1/4 lbs burger, 8.0 oz mixed veggies, 85g baby spinach, 2 eggs
1445 yogurt, blueberries
1800 yogurt, blueberries
2130 1/4 lbs burger, 8.0 oz mixed veggies, 85g baby spinach
2145 yogurt, blueberries

SUN 08.07
1000 black coffee
1130 3 chicken sausage, 164g mushroom, 1 tbsp evoo
1230 yogurt, blueberries
1430 yogurt, blueberries
1600 2 chicken sausage, 8 oz mixed veggies
1815 200g pork, 40g steak sauce, 8oz veggies
1815 1 ube pastry (bread with sweet yams), 1 cream cheese roll

MON 08.08
0800 1/2 c black coffee, 1 hot green tea bag + c water
0800 1 chick sausage
1200 4.8 oz tilapia, 1 chick sausage, 8oz mixed veggies
1200 yogurt, blueberries
1500 1 chick sausage, banana
1900 2 c rice, chicken in coconut sauce, pork in vinegar, coconut juice
2100 2 slices boysenberry pie with whip cream

TUE 08.09
1215 tilapia, veggies, spinach, 1 slice boysenberry pie
1500 trail mix vending machine
1630 surfboard shortbread cookies
1800 grapes
2000 left over pork / veggies, 1 slice boysenberry pie

WED 08.10
0800 4.35 oz tilapia, some veggies, some baby spinach
1000 light yogurt, blueberries
1300 4.4 oz tilapia, veggies, baby spinach
1300 light yogurt, blueberries

THU 08.11 0800 2 eggs, fontina cheese, 4 deli ham slice
1100 1 brownie, 1 chocolate chip cookie!!
1345 4.35 oz tilapiz, 8 oz mixed veggies, 60g baby spinach
1345 light yogurt, blueberries
1945 tilapia, mixed veggies, baby spinach, light yogurt, blueberries

[J_Marnix]

FRI 08.12.2011 203#

My weigh dropped 5 pounds from last week, but that seems off since I've lost a 1 pound every week the past 2 weeks.

FRI - 1100
25 m walk at work

FRI - 1700
Gym, session 4 of 4 personal training.
5 min total crossramp hiit warmup
crunch 10 x2
crunch + rotation 10 x2
planks 15s x2
supermans 15s x2

Superset
burpees 8x
push up 10x (4-3-4 seconds count)
bike sprint 60s

reverse fly 5/8
drivers? 20s
bicep, static, held 90 degrees 2 mins x2
bosu squats 20 x2
jump squats 20 x2

SAT 08.13.2011 204#
SAT - 0630
30 min - total body crossramp 40/20 hiit (5 m cooldown)
abs crunch x15
chest raise + rotation x15
planks 15s
foam roller calf, outer hams, 20s
back ext 15 x2
backsquat bar+50/5 x1
backsquat bar+70/5 x1
backsquat bar+90/5 x3 PR!
prone leg curl 50/15 x2

SUN 08.13.2011 207#
SUN - 0600
Suppose to be my rest day, but Saturday's party--I ate too much and felt guilty the next day.
35 m total body crossramp 35s/25s hiit (5 m cooldown)
Back Extensions 15 x2
Planks 15s x2
Chest Raise + Rotation 8 x2
Chest Raise 15 x2
Stretching
Hams 20s x2
Glutes 20s x2
Hams 20s x2

[J_Marnix]

Week of FRI 08.12 to FRI 08.19.2011

Week Total Sleep: 52.5 hours (7.5 hours average per day)

Week Total Cardio: 265 minutes in 6 days (135 minutes of HIIT)

Week Weight Tracking: +1 pounds net gain. (-5 lbs net loss the week prior).

0. 06.24 220#
1. 07.01 214 -- major water loss!
2. 07.08 213
3. 07.15 215
4. 07.22 210 -- more normal, 1 lbs / week loss
5. 07.29 209
6. 08.05 208
7. 08.12 203 -- 5 lbs loss (more water?)
8. 08.19 204 -- 1 lbs gain, adjusted to 2 lbs / week loss


Gym Detail
FRI 08.12 203#
Cardio, 25 minute walk at work
Cardio, 5 min TBC 40/20 HIIT
Core, Abs Crunch 10 x2
Core, Chest Raise w/ Twist 10 x2
Core, Planks 15s x2
Core, Supermans 15s x2
Plyos, Burpees x8
Push-up x10 (4-3-4 seconds count)
Bike Sprint 60s
Reverse Fly 5/8 (weight/rep x set)
Drivers? 20s
Bicep, Static Hold 90 degrees 2 mins x2
Bosu Squats 20 x2 (standing on half a ball against wall)
Jump Squats 20 x2

SAT 08.13 204#
6AM Cardio, 30 min TBC HIIT (5 m cooldown)
Core, Abs Crunch 15
Core, Chest Raise w/ Twist 15
Core, Planks 15s x2
Foam Roller, Calf & Outer Quads, 20s each 3 spots each
Core, Back Extension 15 x2
Back Squat 65/5 x1
Back Squat 85/5 x1
Back Squat 105/5 x3
Leg, Prone Leg Curl 50/15 x2

SUN 08.14 207# - Supposed Rest Day
6AM Cardio, 35 min TBC 35/25 HIIT (5 m cooldown)
Core, Back Extension 15 x2
Core, Planks 15s x2
Core, Chest Raise w/ Twist 8 x2
Core, Chest Raise 15 x2
Stretching, Hams, Sitting 20s x2
Stretching, Glutes, Sitting 20s x2
Stretching, Hams, Standing 20s x2

MON 08.15 207#
Cardio, 25 minute walk at work
Cardio, 40 min TBC 35/25 HIIT (10 m cooldown)
Core, Back Extension 15 x2
Core, Planks 15s x2
Core, Chest Raise w/ Twist 10 x2
Core, Chest Raise 15 x2
Push-Up 10 x2
Stretching, Hams & Glutes, Sitting 20s each x2
Core, Leg Raise 15 x3
Pull-Up -125/10 x2
Legs, Seated Leg Curl 70/10, 100/10 x2
Legs, Seated Leg Press 180/10 x3
Legs, Leg Extension 120/10 x3

TUE 08.16 207#
6AM Cardio, 25 min TBC 35/25 HIIT (5 m cooldown)
Cardio, 25 minute walk at work


WED 08.17 206#
Cardio, 25 minute walk at work
Cardio, 30 min TBC 35/25 HIIT (5 m cooldown)
Foam Roller, Calf & Outer Quads, 20s each 4 spots each
Stretching, Hams & Glutes Hams, Sitting 20s each x2
Stretching, Hams, Standing 20s each x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Push-up 10 x2
Shoulder, DB I-H-T 5/10 x2
Shoulder, DB Seated Reverse Fly, 5/20, hold 20s, 5/20
Shoulder, DB Seated Reverse Fly, 5/20, hold 20s, 5/15
Chest, DB Bench Fly, 5/20 x2
Biceps, BB Curl 30/20 x2
Chest, Cable Lat Pull, 90/15 x2
Tricep, Cable Tri-Ext, 40/15 x2

THU 08.18 204# Rest Day

[J_Marnix]

FRI 08.19.2011 204#

My First Time to Bench! Really! Truly!
I put on 25 lbs plates on each. Not sure how heavy the bar is.
Only did 8 reps, did 2 sets ok. Failed on 3rd after 5th rep.

11:00 Cardio, 25 minute walk at work

16:30 Gym
Cardio, 30 min TBC 35/35 HIIT (5 min cooldown)
Foam Roller, Calf 20s / 4 pts
Foam Roller, Outer Quads 20s / 4 pts
Foam Roller, Inner Quads 20s / 4 pts
Core, Planks 20s x2 -- PR!
Core, Abs Crunch 20 x2 -- PR!
Core, Back Extension 15 x2
Core, Leg Raise 15 x2
Push-ups 20 x2
Pull-ups -125/5 x2
Back, Lat Pull Downs 75/15 x1, 90/15 x2
Back, Seated Row (Life Fit) 55/15 x1, 70/15 x2 (need gloves)
Chest, Chest Press (Life Fit) 85/15 x1, 85/10 x1, 100/5 x1
Shoulder, Shoulder Press (Precor) 50/10 x2 (right shoulder uneasy)

Chest, BB Bench Press 50/8 x2, 50/5 x1 (failure, right shoulder complaining) -- First Time to Bench

Chest, Incline Press (Hammer Isolation) 10s/15 x2 (right shoulder grinding / ligament popping)
Stopped here. Put ice on shoulder when I got home.
I want to try some PR on back squats tomorrow.

[J_Marnix]

SAT 08.20.2011 205#

06:30
Cardio, 20 min TBC 35/35 HIIT (10 min cooldown)
Core, Back Extension 15 x2
Back Squat 115/5 x4
Back Squat 135/5 x1 -- PR!
Legs, Reverse Lunge 30 x2
Legs, Prone Leg Curl 65/15 x2
Legs, Seated Leg Press 200/15 x2
Legs, Calf Raise 120/15 x2
Legs, Leg Extension 120/15 x2

[J_Marnix]

MON 08.22.2011 208#
11:00 Cardio, 25 minute walk at work
16:00
Cardio, 46 min TBC 35/35 HIIT (16 minute 100 spm)
Core, Back Extension 20 x2 -- PR!
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Push-ups 12 x2
Foam Roller, Calf 20s / 4 pts
Foam Roller, Outer Quads 20s / 4 pts
Stretching, Hams 20s x2
Stretching, Glutes 20s x2
Core, Leg Raise 20 x2 -- PR!
Pull-ups -140/10 x2
Dips -140/10 x2
Chest, Bench Press 65/5 x3
Chest, Pec Deck 60/15, 70/15
Chest, Incline DB Press 15/15 x2
Chest, Incline DB Fly 15/15 x2
Chest, Cable Pulldown 90/15 x2
Tricep, Cable Pulldown 40/15, 50/15

08.23.2011 207#
06:00 Cardio, 20 min TBC 35/35 HIIT

[J_Marnix]

TUE 08.23.2011 207#
06:00 Cardio, 20 min TBC 35/35 HIIT
11:00 Cardio, 25 minute walk at work

WED 08.23.2011 206#
11:00 Cardio, 25 minute walk at work
16:30
Cardio, 30 min TBC 35/35 HIIT (5 min cooldown)
Core, Back Extension 20 x2
Foam Roller, Calf 20s / 4 pts
Foam Roller, Outer Quads 20s / 4 pts
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretching, Hams 20s x2
Stretching, Glutes 20s x2
Push-ups 12 x2
Burpees 8 x1

Back, BB Deadlift 65/5 x5 -- PR!
Back, BB Bentover Pull 65/5 x5 -- PR!

Back, Reverse Pec Deck 60/15 x2
Back, Seated Row (Life Fit) 70/15 x2 -- PR!
Back, Lat Pull Downs 90/15 x2
Core, Leg Raise 20 x2
Pull-ups -140/10 x2
Bicep, 90-degree hold 10 DBs 2 mins.
Shoulder, Reverse Fly, 10 DBs (5 rep + hold 5 sec + 5 rep) x2
Chest, Bench Chest Press DB 25/15 x2
Bicep, Isolation Concentration Curls DB 25/10 x2
Bicep, Hammer Curls DB 25/5 x2

[J_Marnix]

FRI 08.26.2011 207#

11:00 Cardio, 25 minute walk at work

16:30 Cardio, 5 minute warmup TBC
Shoulder, DB I-H-T 5/20 x2
Shoulder, Reverse Fly, 5 DBs 10-10s-10 (rep + hold sec + rep) x1
Shoulder, Reverse Fly, 5 DBs 10-10s-5 (rep + hold sec + rep) x1
Shoulder, DB Arnold Press 20/10 x2
Chest, DB Bench Chest Press 20/20 x2
Bicep, DB Hammer Curl 20/15, 20/10, 20/5

SAT 08.29.2011 206#

09:00 Cardio, 30 min TBC 35/35 HIIT (5 min cooldown)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretching, Hams 20s x2
Stretching, Glutes 20s x2
Stretching, Standing Hams 20s x2
Push-ups 12 x2
Burpees 8 x1
Back, BB Back Squat 65/5 x5
Back, BB Back Squat 85/5 x5
Back, BB Back Squat 105/5 x5
Back, BB Back Squat 125/5 x5
Back, BB Back Squat 145/5 x5 -- PR
Back, BB Back Squat 155/5 x5 -- PR!
Back, BB Deadlift 65/5 x5 x2
Back, BB Deadlift 85/5 x5 x1 -- PR
Back, BB Bentover Pull 85/5 x3 -- PR!
Chest, BB Bench Press 50/5 x5 (right shoulder shaky)
Tricep, Dips -140/8 x2

[J_Marnix]

Was sick Sunday to Tuesday, so I decided to just rest for an entire week--and ate shitty too... but came back with more energy.

SAT 09.03.2011 212# -- WEIGHT GAIN!

Cardio, 25 min TBC 40/20 HIIT (5 min cooldown)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretching, Hams 20s x2
Stretching, Glutes 20s x2
Push-ups 12 x2
Burpees 8 x1
Core, Leg Raise 15 x2
Back, BB Back Squat 85/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 125/5 x1
Back, BB Back Squat 145/5 x2
Chest, Cable Pulldown 90/15 x2
Tricep, Cable Pulldown 40/15 x2
Chest, BB Bench Press 65/5 x4
Chest, BB Bench Press 75/5 x1 -- PR
Tricep, Dips -125/8 x2

WED 09.07.2011 211#

Cardio, 25 minute walk at work
Cardio, 20 min TBC 40/20 HIIT (no cooldown)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Push-ups 12 x2
Burpees 8 x1
Back, BB Back Squat 85/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 125/5 x1
Back, BB Back Squat 145/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Deadlift 105/5 x5 -- PR
Core, Leg Raise 15 x3 -- PR
Tricep, Cable Pulldown 50/15 x1
Tricep, Cable Pulldown 60/15 x1 -- PR
Chest, Cable Pulldown 90/15 x2
Chest, BB Bench Press 65/5 x1
Chest, BB Bench Press 75/5 x4
Pull-ups -125/8 x2
Dips -125/8 x2

[J_Marnix]

My weight is holding at 208.

FRI 09.09.2011 208#

Cardio, 25 min TBC 40/20 HIIT (5 min cooldown)
Core, Back Extension 20 x2
Core, Abs Crunch 20x 2
Core, Planks 20 x2
Stretch, Upper Back 20s x2
Stretch, Lower Back 20s x2
Push-ups 6 x2, 3 x1, 4 x1, 3 x2
Shoulder, I-H-T DB 5/20 x1
Shoulder, Reverse Fly DB 5/ (10 rep + 10 sec hold + 10 rep) x1
Shoulder, I-H-T DB 5/10 x2
Shoulder, Reverse Fly DB 5/ (5 rep + 5 sec hold + 5 rep) x2
Chest, Bench Chest Press DB 20/20 x2
Chest, Bench Chest Fly DB 20/10 x2
Bicep, 90-degree hold DB 20/ 30 sec x2
Shoulder, Arnold Press DB 20/10 x2
Bicep, Hammer Curl DB 20/10 x2
Bicep, Curl BB 30/10 x2
Legs, Reverse Lunge 20 x2
Legs, Prone Leg Curl 65/15 x2

MON 09.12.2011 208#
Cardio, 20 min TBC 40/20 HIIT (no cooldown)
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Push-ups 12 x2
Burpees 8 x1
Core, Back Extension 20 x2
Chest, BB Bench Press 65/5 x1
Chest, BB Bench Press 85/5 x4 -- PR!
Chest, Cable Pulldown 90/15 x2
Tricep, Cable Pulldown 60/15 x1
Tricep, Cable Pulldown 70/15 x1
Core, Leg Raise 20 x2
Pull-ups -125/5 x2
Dips -125/5 x2
Back, Lat Pull Down 90/15 x2
Back, Seated Row 75/15 x2
Chest, Pec Fly 70/15 x2
Shoulder, Shoulder Press 50/10 x1, 50/5 x4

[AWR]

How do you like all of that volume? Seems like a lot to me.

[J_Marnix]

How do you like all of that volume? Seems like a lot to me.

The volume on that one Saturday (Aug 29) was definitely a lot--which was probably why I got sick a few days after, so I took an entire week off.

I feel out of sync and getting back to a more predictable routine. Sometimes the squat racks are crowded and I'm short on time so I find some dumbbells and a flat bench to do as much as I can.

My big change in the past 2 months is that I don't fear the free weights. :) I use to avoid the flat bench and opt for a machine chest press.

I definitely feel I need to do more core stuff prior to increasing the weights I want to try for more PRs.

The cardio, I could probably reduce eventually but the Total Body Crossramp machine feels like a good warm up overrall.

Other than getting to my target weight of 181, I think I might like doing 3 day split of doing 5x5 Squat, DL, and Bench.

Food is a crapshoot on weekends. But it's cleaner in the days while I'm at work.
I want to get back to doing some I.F. C.R.A.N. again, I had good progress in weight loss with that.

[AWR]

Have you looked into Greyskull LP? It would be good progression and they have some BA conditioning sessions put together. Check them out at their website here:

http://strengthvillain.com/

I like JP's book SWOLE, 50 GS Approved Conditioning Workouts and of course the Greyskull LP book.

[J_Marnix]

THU 09.13.2011 207#

Cardio, 20 min TBC: (1m @ 100spm + 5m 150 spm) x3. (2m cooldown)
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Core, Back Extension 20 x2
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 125/5 x1
Back, BB Back Squat 145/5 x3
Back, BB Deadlift 105/5 x1
Back, BB Deadlift 125/5 x4 -- PR
Core, Leg Raise 15 x3
Chest, BB Bench Press 65/5 x2
Chest, BB Bench Press 85/5 x3
Tricep, Dips -125/8 x2

[J_Marnix]

FRI 09.16.2011 208#

Cardio, 20 min TBC: (1m @ 100spm + 5m 150 spm) x3. (2m cooldown)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 125/5 x1
Back, BB Back Squat 145/5 x1
Back, BB Back Squat 155/5 x3
Back, BB Bent Over Row 65/5 x3
Back, BB Bent Over Row 85/5 x2 -- PR
Chest, BB Bench Press 65/5 x1
Chest, BB Bench Press 85/5 x3
Chest, BB Bench Press 105/5 x1 -- PR
Pull-ups -125/8 x2
Dips -125/8 x2

MON 09.19.2011 210#
- 4 hours Volunteer Manual Labor putting away Carnival booths, tables and benches.

WED 09.21.2011 211#

Cardio, 25 min Total Body Crossramp (TBC)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Core, Leg Raise 15 x3
Chest, Cable Pulldown 90/15 x2
Tricep, Cable Pulldown 50/15 x2
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x4
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x4
Legs, Leg Ext 100/15 x2
Dips -125/8 x2
Pull-ups -125/8 x2

[J_Marnix]

FRI 09.23.2011 206#

Cardio, 20 min Total Body Crossramp (TBC)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Core, Leg Raise 15 x3
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x4
Back, BB Bent Over Row 65/5 x3
Back, BB Bent Over Row 85/5 x2
Chest, BB Bench Press 85/5 x2
Chest, BB Bench Press 105/5 x3
Shoulder, DB I-H-T 5/20 x1
Shoulder, DB I-H-T 5/10 x2
Shoulder, DB Reverse Fly 5 / 10 rep + 10s hold + 10 rep
Shoulder, DB Reverse Fly 5 / 10 rep + 10s hold + 5 rep
Chest, DB Bench Fly 20/10 x2
Shoulder, DB Arnold Press 20/6 x2

[J_Marnix]

MON 09.26.2011 212#

I got excited with PR, I forgot to do bench.

Cardio, 25 min Total Body Crossramp (TBC)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 15 x2 -- PR
Stretch, Back 20s x2
Burpees 8 x1

Back, BB Back Squat 125/5 x1
Back, BB Back Squat 155/5 x3
Back, BB Back Squat 175/5 x1 -- PR

Back, BB Deadlift 105/5 x5
Core, Leg Raise 15 x3
Dips -125/8 x2
Legs, Reverse Lunge 20 x2
Legs, Prone Leg Curl 65/15 x2

[J_Marnix]

WED 09.28.2011 208#

Cardio, 20 min Total Body Crossramp (TBC)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 10s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Stretch, Hams 10s x2

Back, BB Back Squat 155/5 x5

Back, Bent Over Pull (machine) 45/15 x1
Back, Bent Over Pull (machine) 70/10 x1
Back, Bent Over Pull (machine) 80/5 x1
Core, Leg Raise 15 x2
Chest, Cable Pulldown 90/15 x2
Tricep, Cable Pulldown 60/15 x1
Tricep, Cable Pulldown 70/15 x1
Tricep, Cable Pulldown 80/15 x1

Chest, BB Bench Press 105/5 x5

Shoulder, (Hammer) Shoulder Press 30/10 x3

[J_Marnix]

FRI 09.30.2011 210#

Cardio, 20 min Total Body Crossramp (TBC)
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Back Squat 155/5 x5
Core, Leg Raise 15 x2
Back, Bent Over Pull (machine) 45/5 x1
Back, Bent Over Pull (machine) 70/5 x1
Back, Bent Over Pull (machine) 80/5 x1
Back, Bent Over Pull (machine) 90/5 x2
Chest, BB Bench Press 105/5 x5
Back, Lat Pull Down 105/15 x1
Back, Lat Pull Down 120/15 x1
Back, Seated Row 85/15 x1
Back, Seated Row 85/10 x1
Back, Seated Row 100/5 x1
Pull-ups -125/8 x2
Dips -125/8 x2

MON 10.03.2011 212#

Cardio, 20 min Crossramp - L6 R10
Core, Back Extension 20 x2
Core, Planks 20 x2
Core, Abs Crunch 20x 2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Active Arms 20s x2
Burpees 8 x1
Core, Leg Raise 15 x2
Back, BB Back Squat 155/5 x4
Back, BB Back Squat 175/5 x1 -- PR!
Back, BB Deadlift 105/5 x5
Chest, BB Incline Bench Press 65/5 x3
Chest, BB Bench Press 105/5 x3

[J_Marnix]

WED 10.05.2011 210#

Lack of sleep, felt tired...

Cardio, 20 min TBC - L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Stretch, Active Arms 20s x2
Core, Leg Raise 15 x2
Back, BB Back Squat 155/5 x3
Back, BB Back Squat 175/5 x2
Back, Bent Over Pull (machine) 45/10 x1
Back, Bent Over Pull (machine) 80/5 x1
Back, Bent Over Pull (machine) 90/5 x3
Chest, BB Bench Press 105/5 x5
Pull-ups -140/8 x2
Dips -140/8 x2

[J_Marnix]

FRI 10.07.2011 211#

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Stretch, Active Arms 20s x2
Core, Back Extension 20 x2
Back, BB Back Squat 155/5 x5
Core, Leg Raise 15 x2
Back, Bent Over Pull (machine) 90/5 x5
Tricep, Cable Pull 60/15 x2
Chest, BB Bench Press 105/5 x1
Chest, BB Bench Press 85/5 x3
Chest, BB Bench Press 85/10 x1
Legs, Reverse Lunge 20 x2
Legs, Prone Leg Curl 65/15 x2
Legs, Leg Extension 100/15 x2

[J_Marnix]

MON 10.10.2011 211#

Only had 30 minutes in the gym tonight....

Cardio, 5 min TBC sprint warmup
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x4
Back, Bent Over Pull (machine) 80/5 x1
Back, Bent Over Pull (machine) 90/5 x4
Core, Leg Raise 15 x2
Chest, BB Bench Press 85/5 x2
Chest, BB Bench Press 105/5 x3
Back, Seated Row 85/15 x2
Back, Lat Pull Down 105/10 x2

[J_Marnix]

WED 10.12.2011 212#

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 15/5 x
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x4
Back, Bent Over Pull (machine) 90/5 x5
Core, Leg Raise 15 x2
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x4
Chest, Pec Fly 60/15 x2
Dips -140/8 x2

[J_Marnix]

FRI 10.14.2011 211#

I love my noob gain: 2nd plate for my back squat. :) Nice and easy and below parallel.

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x1 -- PR!
Back, BB Deadlift 105/5 x3
Back, BB Bent Over Row 105/5 x1
Back, BB Deadlift 105/5 x1
Core, Leg Raise 15 x2
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 105/7 x1
Pull-ups -140/8 x2
Dips -140/8 x2

[J_Marnix]

MON 10.17.2011 213#

Gained weight, cutting out rice/bread/pasta this week.

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Legs, Hack Squat 90/5 x4
Back, BB Overhead Squat 15/5 x1
Back, BB Back Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x3
Core, Leg Raise 15 x2
Back, Bent Over Pull (machine) 90/5 x5
Tricep, Cable Pull 60/15 x2
Chest, Cable Pull 105/15 x1
Chest, Cable Pull 105/10 x1
Chest, Cable Pull 105/5 x1
Chest, Hammer Iso Lat (machine) 90/5 x4
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x4
Dips -140/8 x2

[J_Marnix]

WED 10.19.2011 211#

Mini PR on Bench.

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Core, Leg Raise 15 x2
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x4
Back, Bent Over Pull (machine) 80/5 x1
Back, Bent Over Pull (machine) 90/5 x4
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 115/5 x1 -- PR
Shoulder, DB I-H-T 5/20 x1
Shoulder, DB Rev Fly 5/10, hold 10s, 5/10
Shoulder, DB I-H-T 5/10 x2
Shoulder, DB Rev Fly 5/10, hold 10s, 5/10
Chest, DB Bench Fly 22.5/10 x2

[J_Marnix]

FRI 10.21.2011 210#

Still not comfortable with increasing Deadlift.

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Core, Leg Raise 15 x2
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x4
Back, BB Deadlift 105/5 x3
Back, BB Deadlift 155/4 x1 -- PR but only 4 reps
Back, BB Deadlift 105/5 x1
Chest, BB Bench Press 105/5 x4
Chest, BB Bench Press 115/5 x1
Dips -140/8 x2
Pull-Ups -140/8 x2

[J_Marnix]

MON 10.24.2011 212#

Cardio, 5 min Rowing Machine L10
Cardio, 15 min TBC L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Core, Leg Raise 15 x2
Back, BB Back Squat 125/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x4
Back, Bent Over Pull (machine) 90/5 x1
Back, Bent Over Pull (machine) 100/5 x4
Chest, Cable Pull 105/10 x3
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 125/5 x1 -- PR
Legs, Reverse Lunge 20 x3
Legs, Prone Leg Curl 65/10 x3

[J_Marnix]

WED 10.26.2011 214#

Cardio, 15 min TBC L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Legs, Hack Squat 90/5 x1
Legs, Hack Squat 140/5 x4 -- PR
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x1
Back, Bent Over Pull (machine) 105/5 x5 -- PR
Core, Leg Raise 15 x2
Chest, BB Incline Bench Press 65/5 x5

FRI 10.28.2011 212#

Cardio, 25 min TBC L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x1
Back, BB Back Squat 195/5 x2
Back, BB Deadlift 105/5 x5
Chest, Cable Pull 105/15 x2
Tricep, Cable Pull 70/15 x1
Tricep, Cable Pull 80/15 x1
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 125/5 x1
Dips -140/8 x2
Pull-Ups -140/8 x2

[J_Marnix]

MON 10.31.2011 215#

Gym 10pm to Midnight.

Cardio, 20 min TBC - 40/20 HIIT, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x1
Back, Bent Over Pull (machine) 105/5 x5
Core, Leg Raise 15 x2
Chest, BB Bench Press 85/5 x1
Chest, BB Bench Press 105/5 x2
Chest, BB Bench Press 115/5 x1
Chest, BB Bench Press 125/5 x1

[AWR]

How's it going bud?

[J_Marnix]

Hey AWR,

I'm doing ok--consistent in the gym, doing the squat, deads/rows, and bench.
Diet fluctuates. I need to work on my deads--I seem to avoid it and opt for the safer machine pulling / row type.

Slowly adding for some PR. No particular goal other than be consistent in the gym, and not gain weight.
I think BF is less, but no measurement.

Endocrinologist appointment next Monday, so I'll get a blood test to get my T-levels.

WED 11.02.2011 216#

Gym was crowded tonight.

Cardio, 20 min Walk at work
Cardio, 20 min TBC, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x1
Core, Leg Raise 15 x2
Chest, (Hammer) Iso Lat Decline Press 45x2/5 x5
Chest, BB Incline Press 65/5 x3
Chest, BB Incline Press 85/5 x2
Back, MTS Row Pull 75/5 x1
Back, MTS Row Pull 65/5 x4

[J_Marnix]

FRI 11.04.2011 212#

Rainy Friday in So Cal.

Cardio, 20 min Walk at work (drizzling)

Cardio, 25 min TBC, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1

Back, Bent Over Pull (machine) 100/5 x2

Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x1
Back, BB Back Squat 195/5 x2

Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 125/5 x2

Shoulder, DB I-H-T 5/20 x2
Shoulder, DB Rev Fly, 5/10+Hold 10s + 10 rep x2
Shoulder, DB Arnold Press 20/10 x2

Chest, DB Fly 20/10 x2

Legs, Reverse Lunge x20
Legs, Leg Curl (prone) 50/10 x2
Legs, Leg Press (machine) 195/10 x3
Legs, Leg Extension (machine) 100/10 x3

[J_Marnix]

Missed a workout last Monday evening.

I did however, got a blood test from the my Endocrinologist and my T-levels are LOW 187! WTF, really?
I've pretty much maintained my weight from last May, made some progress in increasing my lifts.
I slept more restful with the use of the CPAP for my moderate sleep apnea.

I'm sure I've eaten better than before. But of course I did not lose weight. But I can tell that I look healthier in the mirror as far as having less BF.
I'll try to check at 24-Hour Fitness today if I can use that hand-held BF measuring thingy they have.

Libido wise, I'm up there and interested and ok with the wife.

I wonder if I missed 1 application of the Angrogel last Saturday. Would that be enough to lessen a Monday morning blood test?

Endoc is maintaining 2 pumps morning, and 2 pumps evening of Androgel (the 1.62 ng/dL dose)

[J_Marnix]

WED 11.09.2011 212#

Cardio, 20 min TBC, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, Bent Over Pull (machine) 100/5 x1
Back, BB Back Squat 65/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x2
Back, Bent Over Pull (machine) 100/5 x5
Chest, Cable Pull-Down 105/10 x3
Tricep, Cable Pull-Down 60/10 x3
Core, Leg Raise 15 x2
Chest, BB Incline Press 65/5 x1
Chest, BB Bench Press 105/5 x5
Legs, Calf Raise 120/15 x1
Legs, Calf Raise 150/15 x1
Back, Lat Pull-Down 105/15 x2

[J_Marnix]

FRI 11.11.2011 213#

Cardio, 20 min TBC, L1 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Shoulder, BB Shrugs 135/5 x5
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x2
Back, Bent Over Pull (machine) 105/5 x5
Core, Leg Raise 15 x2
Chest, BB Bench Press 105/5 x5
Legs, Leg Extension (machine) 100/10 x2

[J_Marnix]

MON 11.14.2011 214#

Crazy crowded in the gym, not even mat space to do planks/push-ups

Cardio, 20 min TBC, L9 R10
Core, Back Extension 20 x2
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x2
Legs, Hack Squat (machine) 90/5 x1
Legs, Hack Squat (machine) 140/5 x1
Legs, Hack Squat (machine) 160/5 x3
Chest, Cable Pull-Down 105/15 x2
Core, Leg Raise 15 x2
Chest, BB Incline Press 65/5 x1
Chest, BB Incline Press 75/5 x1
Chest, BB Incline Press 85/5 x1
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 125/5 x2
Legs, Calf Raise 150/15 x2
Legs, Reverse Lunge x20
Legs, Leg Curl (prone) 50/15 x2

[J_Marnix]

MON 11.21.2011 214#

Cardio, 25 min Walk at work
Cardio, 20 min Crossramp, L9 R10
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Back, BB Deadlift 105/5 x5
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x1
Core, Leg Raise 15 x2
Chest, BB Bench Press 105/5 x5
Pull-ups -125/5 x2
Dips -125/5 x2

[J_Marnix]

MON 11.28.2011 213#

I'm adding a new routine to help keep track of my progress--thanks John!

For cario, keeping track of total strides, and keeping the 20 minutes minimum.

Cardio, 20m, TBC HIIT L9, R10, (2436 strides)


I'm keeping the basic cores and stretches after the cardio.

Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1


I forgot Leg Raises, as I saw the squat rack open.
My goal is to eventually warm up at 105, 155, then 5x 195.

Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x2


Another guy wanted to take turns with me, so I ended up increasing my conservative Deadlifts.
I definitely need some grip and wrist strength to do 195s, so I'll work on increasing Deads more.
However, I think I will limit Deads to once a week, and Mondays are good from a 2 day rest over the weekend.

Back, BB Deadlift 105/5 x2
Back, BB Deadlift 125/5 x2
Back, BB Deadlift 195/4 x1 -- PR (personal record, sorta)

John suggested I do 12 reps for 3 sets, and do an additional 3 on the last set, so a total of 12x, 12x, and 15x reps.

Bench was comfortable, until the 12-15 reps on the last set.

Chest, BB Bench Press 65/12 x2
Chest, BB Bench Press 65/15 x1


Next, I will aim to add 2 exercises for 2 areas.

Session A: Shoulder + Bicep
Session B: Tricep + Abs
Session C: Chest + Legs


So Monday is my Session A.

I-H-T is still tough doing 12/12/15 even at 5# DB. I use to do 5/20 reps x2.

Shoulder, DB I-H-T 5/12 x2
Shoulder, DB I-H-T 5/15 x1
Shoulder, DB Reverse Fly 5/12 rep, 12s hold, 12 rep x2
Shoulder, DB Reverse Fly 5/15 rep, 15s hold, 15 rep x1

Hammer Curl, 20# was tough after the I-H-T, so I down to 15#, still tough.

Bicep, DB Hammer Curl 20/12 x1
Bicep, DB Hammer Curl 15/12 x1
Bicep, DB Hammer Curl 15/15 x1

Concentration Cur 15# was easy, but can't find the DB I wanted.

Bicep, DB Concentration Curl 15/12 x2
Bicep, DB Concentration Curl 15/15 x1

I felt I did not do enough since I only hit the gym 1x last week.
Arnold Press at 15# was sorta easy.

Shoulder, DB Arnold Press 15/12 x2
Shoulder, DB Arnold Press 15/15 x1


Meals
I seem to get started drinking Diet Coke again, so maybe my green tea binge has a limit, or maybe a periodic taste thing. So, I am limiting my Diet Coke to 4x a day, and see how well I reduce that.

0700 Balut (duck fetus egg!), Banana, 1/2 apple , Diet Coke x2
0900 Half Cornish Chicken, Veggies, Spinach, Yogurt, Diet Coke x1
1300 Tilapia, Veggies, Spinach, Cake (left over, last piece!), Banana, Diet Coke x1
1530 1/2 Apple, Yogurt, Water
1930 Half Cornish Hen, 1/2 cup Rice, Veggie Soup, Water

[J_Marnix]

WED 11.30.2011 214#

I missed one meal this afternoon, so I was feeling out of fuel tonight.

I went for a 2500 stride cardio instead of a flat 20 minute.
Cardio, 21:40m, TBC HIIT L9, R10, (2500 strides)
Today is Tricep and Abs, but I don't like to do to much Abs and prefer to do core work.
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 12 x2
Stretch, Back 20s x2
Burpees 8 x1
Leg raise is more like abs and lower back.
Core, Leg Raise 15 x3
Squats
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x2
There's 3 separate cable pull machines, and this 3rd one seems heavier compared to the other 2.

Tricep, Cable Pull-Down 50/12 x2
Tricep, Cable Pull-Down 50/15 x1
I also prefer to do 5x5 bench instead of the 3 set of 12/12/15. Maybe I'll vary it on Friday.
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 125/5 x2
I can't think of any other Abs work, so I put in a few more Triceps.
Tricep, DB Kickbacks 12.5/12 x2
Tricep, DB Kickbacks 12.5/15 x1
Tricep, Extension (machine) 80/12 x2
Tricep, Extension (machine) 80/15 x1
Too busy at work to keep track of meals.
Had left over friend chicken, tilapia, veggies, spinach, banana, apple, yogurt...
Dinner: baked cornish hen soup w/ veggies and spinach, 1/2 cup rice, yogurt, and 1 walnut cluster chocolate.

[J_Marnix]

FRI 12.02.2011 212#

Cardio, 20:00m, TBC (prescor), R10, (2660 strides)
Chest, BB Incline Press 55/12 x2
Chest, BB Incline Press 55/15 x1
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 125/4 x2 -- wtf?
Legs, Reverse Lunge w/ DBx 25/20
Chest, DB Fly 25/12 x1
Legs, Reverse Lunge w/ DBx 25/20
Chest, DB Fly 25/12 x1
Legs, Reverse Lunge w/ DBx 25/20
Chest, DB Fly 25/15 x1
Legs, Leg Curl 65/12 x2
Legs, Leg Curl 65/12 x2
Legs, Leg Extension 80/12 x2
Legs, Leg Extension 80/12 x1

[J_Marnix]

MON 12.05.2011 211#

My sneezing stopped when I hit the gym, then it starts again...
Did my squats, deads, chest, and then shoulder and bicep.
Looks like a Personal Record (PR) day!

Cardio, 21:19m, TBC HIIT L9, R10, (2500 strides)


I added +1 to my Push Up and Burpees.

Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 13 x2 (+1 PR)
Stretch, Back 20s x2
Burpees 9 x1 (+1 PR)

Might as well add a few more on the last Back Squat set.

Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x1
Back, BB Back Squat 215/5 x1 -- PR

Not about to slack off, so I did some deads, increasing beyond the first plate.

Back, BB Deadlift 105/5 x1
Back, BB Deadlift 125/5 x1
Back, BB Deadlift 135/5 x1
Back, BB Deadlift 155/2 x1 -- 2 only

Lower back was a little stiff after, and some leg raises helps, followed with some pulls.

Core, Leg Raise 15 x3
Back, Bent Over Pull (machine) 105/5 x3

I varied from my 5x5 and did more bench

Chest, BB Bench Press 105/10 x1 -- easy
Chest, BB Bench Press 105/10 x1 -- tough on end
Chest, BB Bench Press 105/8 x1 -- 8 only
Chest, BB Bench Press 125/4 x1 -- 4 only
Chest, BB Bench Press 105/5 x1

Now to my 12/12/15 program: Shoulder and Bicep day.

Shoulder, DB I-H-T 5/12 x2
Shoulder, DB I-H-T 5/15 x1
Shoulder, DB Reverse Fly 5/12 rep, 12s hold, 12 rep x2
Shoulder, DB Reverse Fly 5/15 rep, 15s hold, 15 rep x1 (this is a pain)
Shoulder, DB Arnold Press 15/12 x2
Shoulder, DB Arnold Press 15/15 x1

Bicep, DB Hammer Curl 15/12 x2
Bicep, DB Hammer Curl 15/15 x1
Bicep, DB Concentration Curl 15/12 x2
Bicep, DB Concentration Curl 15/15 x1

[J_Marnix]

WED 12.07.2011 214#

Added 1 to Push Up and Burpees, increased tricep.

Cardio, 20:00m, TBC HIIT L9, R10, (2546 strides)
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 14 x2 -- PR
Stretch, Back 20s x2
Burpees 10 x1 -- PR
Core, Back Extension 20 x2
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Core, Leg Raise 15 x3
Back, BB Back Squat 195/5 x2
Tricep, Cable Pull-Down 60/12 x2 (+10)
Tricep, Cable Pull-Down 60/15 x1 (+10)
Chest, BB Bench Press 105/5 x3
Chest, BB Bench Press 115/5 x1
Chest, BB Bench Press 125/5 x1
Tricep, DB Kickbacks 20/12 x2 (+7.5)
Tricep, DB Kickbacks 20/15 x1 (+7.5)
Tricep, Extension (machine) 80/12 x2
Tricep, Extension (machine) 80/15 x1

[J_Marnix]

FRI 12.09.2011 #213

Cardio, 22:01m, TBC L9, R10, (2500 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 15 x2 -- PR (+1)
Stretch, Back 20s x2
Burpees 10 x1 -- PR
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x1
Back, BB Back Squat 215/5 x1
Chest, BB Incline Press 65/12 x2
Chest, BB Incline Press 65/15 x1
Chest, BB Bench Press 105/5 x5
Legs, Reverse Lunge w/ DBx 27.5/20 (+2.5)
Chest, DB Fly 27.5/12 x1 (+2.5)
Legs, Reverse Lunge w/ DBx 27.5/20 (+2.5)
Chest, DB Fly 27.5/15 x1 (+2.5)
Legs, Reverse Lunge w/ DBx 27.5/20 (+2.5)
Chest, DB Fly 27.5/15 x1 (+2.5)
Legs, Leg Curl 75/12 x2 (+10)
Legs, Leg Curl 75/15 x1 (+10)
Legs, Leg Extension 80/12 x2 (+10)
Legs, Leg Extension 90/15 x1 (+10)

[J_Marnix]

MON 12.12.2011 213#

Added +1 on Push Up and Burpees.

Cardio, 20:39m, Crossramp L9, R10, (2500 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 16 x2 -- PR +1
Stretch, Back 20s x2
Burpees 11 x1 -- PR +1
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 175/5 x3
Back, BB Back Squat 195/5 x2
Back, Bent Over Pull (machine) 105/5
Back, Bent Over Pull (machine) 45/12 x2
Back, Bent Over Pull (machine) 45/15 x1
Core, Leg Raise 15 x3
Chest, BB Incline Press 65/5 x1
Chest, BB Bench Press 105/5 x5
Shoulder, I Front Raise 17.5/12 x2
Shoulder, I Front Raise 17.5/15 x1
Shoulder, Reverse Fly 17.5/12 x2
Shoulder, Reverse Fly 17.5/15 x1
Shoulder, Arnold Press 17.5/12 x2
Shoulder, Arnold Press 17.5/15 x1
Bicep, Hammer Curls 17.5/12 x2
Bicep, Hammer Curls 17.5/15 x1
Bicep, Concentration Curls 17.5/12 x2
Bicep, Concentration Curls 17.5/15 x1

[J_Marnix]

WED 12.12.2011 216#

Squat rack was crowded, so I skipped it. Then cooked spaghetti when I got home.

Cardio, 20:41m, Total Body Crossramp L9, R10 (2500 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 17 x2 -- PR +1
Stretch, Back 20s x2
Burpees 12 x1 -- PR +1
Back, Bent Over Pull 45/12 x2
Back, Bent Over Pull 45/15 x1
Core, Leg Raise 15 x3
Tricep, Cable Pull-Down 60/12 x2
Tricep, Cable Pull-Down 60/15 x1
Chest, BB Incline Press 65/12 x2
Chest, BB Incline Press 65/15 x1
Tricep, DB Kickbacks 22.5/12 x2 (+2.5)
Tricep, DB Kickbacks 22.5/15 x1 (+2.5)
Tricep, Extension (machine) 90/12 x2 (+10)
Tricep, Extension (machine) 90/15 x1 (+10)

[J_Marnix]

FRI 12.16.2011 216#

Cardio, 20:36m, TBC L9, R10, (2500 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 18 x2 -- PR (+1)
Stretch, Back 20s x2
Burpees 13 x1 -- PR (+1)
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x2
Core, Leg Raise 15 x3
Chest, Cable Pull-Down 105/12 x2
Chest, Cable Pull-Down 105/15 x1
Chest, BB Incline Press 65/12 x2
Chest, BB Incline Press 65/15 x1
Chest, BB Bench Press 105/5 x5
Legs, Reverse Lunge w/ DBx 27.5/20
Chest, DB Fly 27.5/12 x1
Legs, Reverse Lunge w/ DBx 27.5/20
Chest, DB Fly 27.5/12 x1
Legs, Reverse Lunge w/ DBx 27.5/20
Chest, DB Fly 27.5/15 x1
Legs, Leg Curl 80/12 x2 (+5)
Legs, Leg Curl 80/15 x1 (+5)
Legs, Leg Extension 100/12 x2 (+10)
Legs, Leg Extension 100/15 x1 (+10)

[J_Marnix]

Looking back at progress / goals back on FEB 2010
1. Lose Weight down to 200.
2. Lose Weight down to 180.
3. Lose Weight down to 165.

Male. 5' 7" (I will be 44 Dec 2011)

JAN 2010 @ 227 lbs.
I was using machine weights and fear using free weights.
Only did body squats with focus on form (my lower back mostly).

JULY 2010 @ 220 lbs.
I did more legs and paid for it with a knee tendonitis by JULY.

I got a surge of motivation at the end of the year 2010.

JAN 2011 @ 205 lbs.
Not quite a weight loss goal for the year 2010, but I started getting comfortable with back squats with weights.
Learning to adhere to eating clean.

MAY 2011 @ 207 lbs.
Ate seafood, which spiked my uric acid, and lead to gout--swollen foot joints.
My weight loss stalls but I am improving my lifts.

JUN 2011 @ 215 lbs.
I got a CPAP from sleep study, and rest/sleep is the final piece in the puzzle for me: Eat. Exercise. Sleep.
This is the time where I can say that I have maintained a 3x week workout, eat better, and rest well.

JUL 2011 @ 210 lbs.
I seem to just hover between 210 and 215 and my focus seems to be on increasing strength than losing weight.

AUG 2011 @203 lbs. -- my lowest weight in 2011.
My PR Back Squat: 105/5 (105#, 5 reps)

AUG 19, 2011
My First Bench Press: 65/5 with right shoulder complaining!

AUG 23, 2011
My First Deadlift: 65/5

DEC 2011, Current PRs:
Back Squat: 215/5
Deadlift: 195/4 - left wrist complaining
Bench: 125/5

For my goal in 2012
1. Drop down to 200 lbs and maintain that weight!
2. Increase PRs slowly
3. Increase endurance (more Burpees!)
4. Learn to like, add to routine: Pull-Ups

[J_Marnix]

12.19.2011 218#

Smashed my middle finger on the bb rack on my way out of the gym--kinda swollen.

Cardio, 20:00m, Crossramp L9, R10, (2507 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 19 x2 -- PR +1
Stretch, Back 20s x2
Burpees 14 x1 -- PR +1
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x2
Back, Bent Over Pull (machine) 45/12 x2
Back, Bent Over Pull (machine) 45/15 x1
Core, Leg Raise 15 x3
Chest, BB Incline Press 65/12 x2
Chest, BB Incline Press 65/15 x1
Bicep, BB Curls 45/12 x2
Bicep, BB Curls 45/15 x1
Bicep, Concentration Curls 17.5/12 x2
Bicep, Concentration Curls 17.5/15 x1
Shoulder, Arnold Press 17.5/12 x2
Shoulder, Arnold Press 17.5/15 x1
Shoulder, I-H-T 10/5
Shoulder, I-H-T 10/8
Shoulder, I-H-T 10/10
Shoulder, Reverse Fly 10/10 +10s hold
Shoulder, Reverse Fly 10/12
Shoulder, Reverse Fly 10/15

[J_Marnix]

01.02.2012 #216

I took 2 weeks off from the gym to enjoy the holidays.
I'm easing back tot he gym by starting with half my normal routine.

Cardio, 12:00m, Total Body Crossramp R10, (1500 strides)
Core, Back Extension 20 x1
Core, Planks 20s x1
Stretch, Hams 20s x2
Push-ups 15 x1
Burpees 4 x1
Back, BB Back Squat 105/5 x5
Back, Bent Pull 45/12 x2
Back, Bent Pull 45/15 x1
Chest, BB Incline Press 65/5 x5

[J_Marnix]

01.04.2012 #215

Cardio, 23:20m, Total Body Crossramp R10, (2700 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Stretch, Hams 20s x2
Push-ups 16 x2 (+1)
Burpees 8 x1 (+4)
Legs, Hack Squat (machine) 70/5 x3
Legs, Hack Squat (machine) 120/5 x2
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 175/5 x2
Chest, BB Bench Press 85/5 x5

[J_Marnix]

01.09.2012 218#

Cardio, 21:00m, Total Body Crossramp R10, (2500 strides)
Core, Back Extension 20 x2
Core, Planks 20s x2
Stretch, Hams 20s x2
Push-ups 18 x2 (+1)
Burpees 10 x1 (+2)
Back, BB Overhead Squat 15/5 x5
Back, BB Front Squat 15/5 x5
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x1
Back, BB Back Squat 195/5 x2
Core, Leg Raise 15 x2
Back, Bent Pull 45/12 x2
Back, Bent Pull 45/15 x1
Chest, BB Bench Press 85/5 x2
Chest, BB Bench Press 105/5 x3

[J_Marnix]

01.11.2012 216#

Cardio, 12:00m, Crossramp L6, R10, (1500 strides)
Core, Back Extension 20 x2
Chest, BB Bench Press 105/5 x3
Chest, Cable Pull 105/12 x2
Chest, Cable Pull 105/15 x1
Tricep, Cable Pull 60/12 x2
Tricep, Cable Pull 60/12 x1
Back, BB Overhead Squat 15/5 x5
Back, BB Front Squat 15/5 x5
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x1
Core, Leg Raise 15 x2
Bicep, DB Concentration Curl 30/12 x1

[J_Marnix]

01.13.2012 220#

Cardio, 12:00m, Total Body Crossramp R10, (1400 strides)
Core, Planks 20s x2
Stretch, Hams 20s x2
Push-ups 18 x2 (+1)
Burpees 10 x1 (+2)
Back, BB Overhead Squat 15/5 x5
Back, BB Front Squat 15/5 x5
Back, BB Back Squat 105/5 x1
Back, BB Back Squat 155/5 x1
Back, BB Back Squat 175/5 x2
Back, BB Back Squat 195/5 x1
Core, Leg Raise 15 x2
Back, Bent Pull 45/12 x2
Back, Bent Pull 45/15 x1
BB Snatch + Push Press 35/5 x1
BB Snatch + Push Press 55/5 x2
Chest, BB Bench Press 105/5 x5

[J_Marnix]

Had a knee bursitis and left shoulder was painful, so for the past month, I rested and opt for low impact house chores.

MON 02.20.2012 223#

Cardio, 20m, TBC HIIT R10, (2200 strides)
Core, Back Extension 20 x1
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 3x, 5x
Stretch, Back 20s x2
Back, BB Overhead Squat 15/5 x1
Back, BB Front Squat 15/5 x1
Back, BB Back Squat 105/5 x2
Back, BB Back Squat 155/5 x3
Chest, BB Bench Press 65/5 x5
Core, Pull Ups -155/8 x2

[J_Marnix]

MON 02.27.2012 221#
Cardio, 20m, TBC HIIT R10, (2200 strides)
Core, Back Extension 20 x1
Core, Planks 20s x2
Core, Abs Crunch 20 x2
Stretch, Hams 20s x2
Push-ups 10x2
Stretch, Back 20s x2
Legs, Hack Squat (machine) 90/5 x5
Back, Bent Over Pull (machine) 45/12 x2
Back, Bent Over Pull (machine) 45/15 x1
Chest, BB Bench Press 85/5 x5