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boilermaker

boilermaker

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I need a new journal. Recently found out I was diabetic so eating cleaner is a necessity now, rather than an option. Goal 1 is to lose about 30-35 lbs. and be healthy enough to not need meds for sugar control. I weighed 205 a couple, three weeks ago when i started this again. Goal 2 is to get stronger. Goal 3 is to be leaner with more muscle mass. Unique concept, I know :rolleyes:

My cardio has been walking 40 minutes and doing a little shadow boxing on the treadmill. I don't like to run and had a broken ankle and sisemoid bone in foot last year. Throwing some punches helps keep my hr up in a good zone while still walking. The evolution of this may be to hang a speedbag over the treadmill.

My split is going to be Push-Pull-Legs. I've been through push and pull once. Legs will be tomorrow. It looks like this:


Upper Body - Push

Flat DB Press - 3 x 10
Machine Flys - 2 x 10
Dips - 3 x 10
DB Lateral Raises - 3 x 10
Tri Pushdown Machine - 2 x 10
Tri Cable Pushdowns - 3 x 10


notes: I have some overhead and incline pressing issues with left shoulder (pain) so i haven't done them. I'll probably mix up the tri work with some free weight extension type stuff.

Upper Body - Pull

Straight Arm Cable Pulldowns - 3 x 10
Pullups - 3 x 10
Machine Row - 3 x 10
Face Pulls - 2 x 10
EZ Bar Curls - 3 x 10
Shrugs - 3 x 10

notes: should deads go here?

Legs

Squats - 2 x 8; 2 x 5
Leg Extensions - 2 x 10
Seated Leg Curls - 3 x 10
Calf Raises - 3 x 15

notes: may alterante squats or extensions with 45 degree sled each week.

Core Work on cardio days.

Ok, suggestions are certainly welcomed on the split. Anything looks out of line or missing, let me know.
 
Good to have you back, BM. Now get to work!
 
Thursday 11/8

Didn't get to legs today. Too much going on. However-

Cardio - 40 minutes on treadmill. Walked 2+ miles. Kept heart rate up

Diet has been very good. No useless carbs and low enough on the cal side.

Thanks Py! Good to see you.
 
Do deads on leg day. I would alternate Deads and Squats weekly. :thumb: Just my 2 cents.

Week 1 do SLDL and Squats (plus whatever you want)
Week 2 do Regular Deads and Lunges (plus whatever you want)
 
Mino: Thanks, good to see you too.

YM: Thanks! I'll heed your advice. Cause I know its good!

Katt: :wave: welcome. they aren't too impressive, but I'm trying!

Billie: So good to see you too :heartpump
 
Friday - 11/9

Made it to the gym this evening to do legs. Just wanted to do some stuff to get in the groove again and not totally kill them. Glad I read YM's advice AFTER I got home :D

Friday 11/9 - Legs

8 minutes warmup on treadmill and then stretching

45 degree sled: 270 - 10; 360 - 10; 405 - 10 (squats next week

Leg Extensions: 100 - 10, 10

Seated Leg Curls: 100 - 10, 10, 10

Seated Angled Calf Raise: 220 - 15

Standing Angled Calf Raise: 260 - 15 (barely)

Diet

My diet has been really clean. I'm going to start logging it after this weekend. This weekend will be crazy with a baptism and lots of family in town. But it's been really good - I promise :angel2:
 
glad to see ya back in the gym buddy!!! sorry to here your a diabetic though...keep your diet in check and you will be off those meds in no time!!!

and i agree with YM about the deads/squats.
 
bolt: yeah, the plan is to not have to go on them. find out in a couple of months.

Billie: :wave: I hope so

Sunday Cardo:

Installed that speed bag over the treadmill, so I walked and punched for 40 minutes.

Baptised our newest addition, Nicholas, on Sunday. What a blessing he is!
 
Monday - 11/12

Ah, what a crappy monday. Work sucked, personal relationship issues, dah dah dah. I ate clean today. Eggs, Oven Roasted Turkey, Protein Shake, Chicken on a Salad.

Cardio: Did cardio twice today :eek: Morning was 30 minutes walking and hitting speed bag. 20 minutes of same at night.

Weights: Upper Body Push

Flat DB Presses: 45# - 10; 50# - 10, 9 (start at 50 next time)

Fly Machine: 90# - 10; 100# - 10, 10 (start at 100 next time)

DB Lateral Raises: 15# - 10, 8 rp 2, 10 (some chick took the weights after I set them down to get a drink. So finished 3rd set after she was done posing in mirror and doing whatever :rolleyes:

Assisted Dips: -50# - 10, -40# - 9 (hard to believe I did weighted ones at one time)

Tri Push Down Machine: 45# - 10; 65# - 8, rp 2

Tri Cable Push Downs: 85# - 10, 10, 10

Weighed in at 194 this sunday morning :thumb: That's down 15# from my summer high and about 8# since I started working out a couple weeks ago.
 
yellowmoomba said:
Do deads on leg day. I would alternate Deads and Squats weekly. :thumb: Just my 2 cents.

Week 1 do SLDL and Squats (plus whatever you want)
Week 2 do Regular Deads and Lunges (plus whatever you want)
Click to expand...

I like that idea. I think I'll do it but do step ups instead of lunges.

And BM. Welcome back even though you were probably around way before I was active here.
 
B, sorry to hear about the diabetes....no worries, fortunately it is something that can be controlled.

You know my dietitian is a Certified Diabetes Educator. If you need anything, let me know.
 
Billie: TY. Felt good

Msfit: It's ok. I needed a wakeup call and I appreciate your offer. I'll let you know if I have questions.

Tuesday - 11/13 Cardio: Jogged on Treadmill for 30 minutes. Average HR 129

Diet was good again. I need to get i a habit of writing it down or remembering it for reference.

Anyone want to comment on my Upper Body - Pull Routine? That's tonight and advice is appreciated.
 
Advice on upper body workout - just get to the gym and do it....

Don't forget the pull ups.... yes, they're a bitch but we all have to do them :D
 
IML Gear Cream!
Thursday 11/15

Weights: Upper Body - Pull

Straight Arm Pulldowns: 90# - 10; 100# - 10, 8 rp 2 (increased first set 10#)

Assisted Pullups: -100# - 10, 8, 8 (didn't feel good on these)

Face Pulls: 60# - 10, 10, 8 rp 2 (added 10#)

Seated Machine Rows: 70# - 10, 10, 8 rp 2 (added 2 reps per set)

EZ Bar Curls: 55# - 10, 10, 9 (added 10# to first set)

Cable Shrugs: 100# - 10; 90# - 10, 9 (don't like doing these on adjustable arm cables. how's everyone else doing them?)

Diet: was good again. someday i'll get in the habit of posting all my meals, but it's been real clean.
 
I never do shrugs on a cable machine.. We usually do them on a hammer strength machine that is for SLDL's.. I don't see the machine at other gyms too often.. but if you're going to do shrugs, why not do them w/DB's??? I would think that's alot better than cables. :shrug:
 
Friday - 11/16

Trips: no doubt. don't know what inspired that!

Katt: Yeah, I don't like them. I'll try db's next time. Thanks

Billie: See above (i'm being lazy)

Cardio: 40 Minutes treadmill/speedbag. - 129 avg. HR. (need to raise this a little)

Man, that speedbag makes the time fly:thumb: good way to get out aggression!
 
Saturday 11/17

Wanted to do legs today, but stuff got in the way. Probably not tomorrow either. We'll see.

Cardio: 40 minutes on treadmill beating hell out of speedbag :2punch: avg. hr: 140

What i do here is elevate my hr to 155 by running, then walk until its down to 128, then jog and punch speedbag back up to 155..........repeat.

Diet:

Meal 1: 2 slices whole grain bread, 1 1/2 tbs natty pb

Meal 2: Protein Shake (1/3 cup oats, 1/2 cup blueberries, scoop protein weigh, 5 oz. skim milk.

Meal 3: 3 eggs, 1 egg white, skim milk, mixed veggies

Meal 4: 2 South Beach Bars

Meal 5: 6 oz. Chicken Breast, 1 cup sweet potatoes

Supps: 1 1600 mg fish oil pill
 
Sunday 11/18

Cardio: 40 minutes treadmill and speed bag :2punch: Avg. hr - 142; 2.5 miles total.

Diet:

Meal 1: slice of whole grain bread, 1 tbs. natty pb

Meal 2: 3 egg whites, 1 egg, mixed veggies

Snack: terrorized costco free samples (used some discretion though)

Meal 3: Olive garden salad and minestrone

Meal 4: 1 cup ff cc, mixed veggies, grapes

Supps: 1.6 mg fish oil pill

Weigh in this morning: 189.5 :) down from 202 at docs office and 209 as a high this fall. So, that's going well.
 
Anyone want to comment on my Upper Body - Pull Routine? That's tonight and advice is appreciated.
Click to expand...

I would do Pullups First, Shrugs next then Rows then other exercies.

:thumb:
 
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