Boilermaker Cut Down

b_reed23 · 10-15-2005, 11:30 PM

hi there!! Thought I would drop in and check our your journal...looks like your workouts are coming along nicely...and your diet is VERY impressive!!

boilermaker · 10-16-2005, 01:14 AM

b reed23: Thanks for stopping in and thanks for the encouragement! I have a good friend from St. Johns. Small world, isn't it? Hope to see you here again.

Emma-Leigh: I checked out all the links you gave me and will give my technique on SLDL's/RDL's a try again today with just the bar when I go to do my cardio. Thanks for the help.

boilermaker · 10-16-2005, 06:29 PM

Activities Today

Weights: Practiced SLDL form with 95# - Felt more comfortable with this

Cardio: Stationary Bike - Level 10, 40 min. intervals, 16.8 mph avg, 11.2 mi.

Stretching 10 min. before and 5 min. after cardio

Diet: Today was a cheat day, so I won't go into many details

Meal 1: PWO Shake - 5 oz. skim milk, scoop whey protein, 1/2 cup oats, 1/3
cup blueberries, 1/3 cup watermelon

Meal 2: Broiled Grouper, brocolli, dinner salad w/italian dressing, part of wife's
chicken parmesian

Various appetizers throughout day at party

Meal 3: Shake - 5 oz. skim milk, 1/2 cup oats, 1/2 cup blueberries, scoop
whey protein, tbs. NPB

Supplements: 4 fish oil pills, multi-v

**CowPimp** · 10-16-2005, 10:44 PM

Way to stick with the SLDLs. Once you get comfortable enough with form where you can start using a weight that really requires you to push your limits, you will know it. You will be sitting down very slowly to take a crap the next day. Haha.

boilermaker · 10-17-2005, 05:58 PM

Activities for Today

Cardio: None

Weights: First time doing Upper Body Push Dominant routine and it showed.

Flat DB Bench: 25# - 10; 30# - 8; 35# - 8; 40# - 8
Smith Machine: 125# - 8,8

WG Assisted Dips: -64# - 8; -52# - 8; -40# - 7 +1.5

Cybex Iso Incline Press: 25# - 8; 35# - 7, 25# - 8

Overhead DB Press: 20# - 8, 8, 8

Tricep Pull Down Rope Extensions: 50# - 8, 70# - 8, 7 + 1.5

Didn't feel good during this workout. Had some pain in shoulder on db presses and smith machine press. Hopefully I can build up to doing unassisted or weighted dips over time. Incline press was pathetic as was overhead press. I felt really tired going into these. Skipped machine pullovers because of some pain in left shoulder.

Diet:

Meal 1: 3 egg whites, 2 eggs, 2 slices ww toast

Meal 2: PWO Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 3: 5 oz. canned salmon, sauteed peppers, mushrooms, onions, brocolli
slice of ww bread with homeade almond spread

Meal 4 Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 5: Cup 1% CC, scoop protein whey, 1 tbs. NPB

b_reed23 · 10-18-2005, 01:01 AM

hi there!! I don't think your doing too badly at all, at least your getting in there and being active...that's more than a lot of people do!

**Emma-Leigh** · 10-18-2005, 02:30 AM

Quote:

Originally Posted by boilermaker

Didn't feel good during this workout. Had some pain in shoulder on db presses and smith machine press. Hopefully I can build up to doing unassisted or weighted dips over time. Incline press was pathetic as was overhead press. I felt really tired going into these. Skipped machine pullovers because of some pain in left shoulder.

Eepp.. Ok... Where did you feel the pain in your shoulder? What type of pain was it? (sharp, grinding, dull)... Was your arm 'weak' or just painful?

Have you ever had a shoulder injury before?

boilermaker · 10-18-2005, 04:44 PM

Quote:

Originally Posted by Emma-Leigh

Eepp.. Ok... Where did you feel the pain in your shoulder? What type of pain was it? (sharp, grinding, dull)... Was your arm 'weak' or just painful?

Have you ever had a shoulder injury before?

It was just a dull achey pain in the center of my shoulder when I was using the Smith Machine to bench. It was just a little painful. I'll see what happens next time. I've never had a shoulder injury before.

boilermaker · 10-18-2005, 05:34 PM

Activities for Today

Cardio: None, on the road for work today
Weights: None

Diet:

Meal 1: Shake - Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats,
1/2 cup blueberries, 1 Tbs NPB

Meal 2: 6" Subway Club, no bacon, lettuce, tomato, onion, v and 0 dressing

Meal 3: Grilled Chicken Caesar Salad

Meal 4: Beef Tips, Tomatoes, Peppers, Brown Rice, Large Salad w/balsamic
vinegrate

Meal 5: Cup of Low Fat Cottage Cheese with Low Sugar Straberry Preserves

Supplements: 6 Fish Oil Pills, Multi-V

**Emma-Leigh** · 10-18-2005, 08:51 PM

Hey Steve!

In terms of your shoulder - a dull pain doesn't sound like rotator cuff (which is one of the main shoulder things you have to worry about) but maybe stick to free weights (not the smith machine). This will prevent your form from being 'mis-aligned' by the machine. Also, make sure you stretch afterwards (esp your rotator cuff) and you might also want to do some rotator cuff strengthening exercises (external rotations) to help prevent you from running into trouble with biceps impingement.

How are things going? Have you done any measurements/weigh in's since your last results? Do you feel leaner?

If you want - it would be interesting to let us know about your blood test results too!!

Diet looks tops (as always).

Hope your shoulder is feeling better...

yellowmoomba · 10-19-2005, 05:59 AM

Injuries are part of any sport or workout programs. Learn to work around them. Emma has some good advise regarding sticking to free weights. Make sure you really warmup your shoulder before you start with DB Presses. Do some light stretching for your shoulder and some cardio to warm up your body before you hit the weights.

boilermaker · 10-19-2005, 03:01 PM

Emma-Leigh: I think your right, Emma, the Smith Machine just put me in a bad position. The only reason I used it was because I couldn't find a spotter. From now on, I'll just stick to dumbells. At least until my left side starts to catch up with my right.

I did some light pressing with a dumbell this morning and it feels fine. Must have just irritated something.

Quote:

Also, make sure you stretch afterwards (esp your rotator cuff) and you might also want to do some rotator cuff strengthening exercises (external rotations) to help prevent you from running into trouble with biceps impingement.

Do you know of any good website resources that show proper stretching techniques? I do some of the stuff I used to do for baseball, but not sure if it targets the right muscles.

Quote:

How are things going? Have you done any measurements/weigh in's since your last results? Do you feel leaner?

If you want - it would be interesting to let us know about your blood test results too!!

Yes, I do feel leaner. On Sunday, I'll take and post my updated measurements and weight. This will be one month since the last update, so we'll see what the progress is. I honestly don't know at this point, so it will be a suprise for me too. I'll also have my bloodwork results back (Doctor appointment Friday to review them) and I'll post those as well.

Thanks for the inputs.

Yellowmoomba: Thanks for dropping in. I will take the advice and incorporate more stretching and warmup.

boilermaker · 10-19-2005, 03:03 PM

For those in the know out there, what are some good guidelines for rest intervals between sets?

yellowmoomba · 10-19-2005, 05:00 PM

I do my best around 75 seconds.

**Emma-Leigh** · 10-19-2005, 06:23 PM

Quote:

Originally Posted by boilermaker

For those in the know out there, what are some good guidelines for rest intervals between sets?

It depends on your loading.

If you are lifting heavy (under 6 reps) then you need much more rest for recovery (> 3 minutes).

If you are lifting from about 6-8 reps then something around 2-3 minutes is good.

8 to 12 reps can be anything between 45 seconds and 90 seconds depending.

boilermaker · 10-19-2005, 08:06 PM

Activities for Today: On the road again for work.

Diet:

Meal 1: 6" Turkey Sub on ww bun with lettuce, tomato, onion, mustard

Meal 2: Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/4 cup
blueberries, 1 Tbs. NPB

Meal 3: 1 1/2 Cups Homade Chili made from: 1 1/2 lbs. 90:10 ground beef, 5
cloves garlic, 2 med. onions, 3 bell peppers, 16 oz. mushrooms, 1 qt.
canned tomatoes from garden, 2 32 oz. cans chili beans, salt,
pepper, cumin and chili powder to taste

Meal 4: PWO Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/4 cup blueberries

Meal 5: Cup of Homeade Chili, 1/2 cup of 1% CC

Supplements: 6 fish oil pills, multi-v

Cardio: 8 minutes warmup on treadmill, stretching

Weights: Upper Body Pull Dominant

Assisted Chinups (palms facing): -82# - 9, 9, 8

T-Bar Rows (lying on incline): 50# - 8, 8, 6.5 + 2

Lat Pull Downs: 100# - 8, 8, 6; 87.5# - 8

Reverse Pec Deck: 70# - 8; 87.5# - 8, 6.5 + 2

Machine Lateral Raises: 85# - 7; 70# - 8, 8, 10

Shrugs: 100# - 8; 120# - 8, 8

I liked the reverse pec deck better than the face pulls because I felt like my form was inconsistent with the face pulls. Didn't realize there were 3 5# doughnuts on the lateral raise machine. No wonder the first set felt so difficult. Ready to move up in weight on the assisted chinups and lateral raises.

boilermaker · 10-20-2005, 07:40 PM

Activities for Today

Weights: None

Cardio: Eliptical Trainer - 17 Min. on Cross Training Program

Stationary Bike - 25 Min on Strength Program, 16.9 mph avg.

Diet:

Meal 1: 1 1/2 Cups Homemade Chili (see Oct. 19 for ingredients), 2 slices ww
bread

Meal 2: 1/2 cup 1% CC, med. tomato, 1/2 avocado

Meal 3: 14 oz. can of grilled chicken gumbo soup

Meal 4: Can of salmon on 2 slices ww toast w/horseradish sauce

Meal 5: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 6: Cup 1% CC, 1 tbs. NPB

Supplements: 6 Fish Oil Pills, Multi-V

Notes: Emma, any comments on the chili? The batch was 4 quarts.

**Emma-Leigh** · 10-21-2005, 03:08 AM

Hey Steve!

How are you feeling after yesterday's workout?

Quote:

1 1/2 Cups Homade Chili made from: 1 1/2 lbs. 90:10 ground beef, 5
cloves garlic, 2 med. onions, 3 bell peppers, 16 oz. mushrooms, 1 qt.
canned tomatoes from garden, 2 32 oz. cans chili beans, salt,
pepper, cumin and chili powder to taste

This looks pretty good! 4 quarts? Hmmm... That is about 3.75L right? (~16 american cups). So it makes a pretty big batch!? 1.5 cups might not be enough for you in terms of complete protein - 1.5 pounds of beef = 675g = 24 oz and 24 oz in 16 cups = 1.5 oz per cup = 2.25 pounds of beef per cup.

Or am I calculating that wrong?

But it will have a good deal of healthy carbs (beans and onion) and fibre!

Was it yummy?

If you wanted to make it leaner you could use turkey - something like:
http://www.ironmagazineforums.com/sh...ad.php?t=27246 (Turkey Chili)

And then you coul add some avocado or olive oil to increase the healthy fats (rather than have the sat. fats from the beef). I would also be tempted to have a little more fibrous vegetables (could you add some brocolli?).

Hope you had a good day!

boilermaker · 10-21-2005, 08:52 AM

Quote:

How are you feeling after yesterday's workout?

I feel great. No shoulder pain. Today is Leg Day. So back to trying the squats and slds's again!

Quote:

This looks pretty good! 4 quarts? Hmmm... That is about 3.75L right? (~16 american cups). So it makes a pretty big batch!? 1.5 cups might not be enough for you in terms of complete protein - 1.5 pounds of beef = 675g = 24 oz and 24 oz in 16 cups = 1.5 oz per cup = 2.25 pounds of beef per cup.

Or am I calculating that wrong?

But it will have a good deal of healthy carbs (beans and onion) and fibre!

Was it yummy?

If you wanted to make it leaner you could use turkey - something like:
http://www.ironmagazineforums.com/s...ead.php?t=27246

And then you coul add some avocado or olive oil to increase the healthy fats (rather than have the sat. fats from the beef). I would also be tempted to have a little more fibrous vegetables (could you add some brocolli?).

Yes, you calculated that right and yes, it is really good. I suppose I should add about 15g of protein to the meal and maybe top it with some avocado.

You can add whatever veggies you like to it. Brocolli would be really good. I have a really good recipie for a one pot seafood dish with rice. I'll share that one next time I make it. It is definitely leaner and has more protein per serving. I like the one pot stuff. Less to clean up and lasts for several meals.

boilermaker · 10-21-2005, 09:14 AM

I had my doctor's appointment today to review my state of health. Here are the results:

Blood Pressure: 110/80

Resting Heart Rate: 58 bpm

Total Cholesterol: 151
HDL Cholesterol: 33
LDL Cholesterol: 96

Trigliceride: 112

TSH: .93

Alanine Aminotransferase (SGPT): 74

Notes: Blood pressure is really good for me. This is typically 140-150/85-90
Total cholesterol is much improved. This was 240 before I went on
Lescol and started to eat right and exercise. Doctor wants to see if
new diet and exercise can increase my HDL to >40. Will check again
in three months. My Trigliceride count was 444 on one test a year
ago

My liver enzymes are slightly elevated (Ref Range is 21-
72) He wants me to have a Liver Panel done just to be sure nothing is
going on.

**CowPimp** · 10-21-2005, 10:10 AM

Quote:

Originally Posted by boilermaker

I had my doctor's appointment today to review my state of health. Here are the results:

Blood Pressure: 110/80

Resting Heart Rate: 58 bpm

Total Cholesterol: 151
HDL Cholesterol: 33
LDL Cholesterol: 96

Trigliceride: 112

TSH: .93

Alanine Aminotransferase (SGPT): 74

Notes: Blood pressure is really good for me. This is typically 140-150/85-90
Total cholesterol is much improved. This was 240 before I went on
Lescol and started to eat right and exercise. Doctor wants to see if
new diet and exercise can increase my HDL to >40. Will check again
in three months. My Trigliceride count was 444 on one test a year
ago

My liver enzymes are slightly elevated (Ref Range is 21-
72) He wants me to have a Liver Panel done just to be sure nothing is
going on.

Hey man, sounds like you're not doing too bad. That is quite an amazing improvement from a year ago! Diet and exercise rules.

boilermaker · 10-21-2005, 12:56 PM

Quote:

Originally Posted by CowPimp

Hey man, sounds like you're not doing too bad. That is quite an amazing improvement from a year ago! Diet and exercise rules.

Thanks Cow. Actually, those improvements are probably largely from the last month and a half when I made the commitment to change my lifestyle.

b_reed23 · 10-21-2005, 01:13 PM

boilermaker · 10-21-2005, 05:44 PM

Billie: Thanks for the encouragement

Activities for Today

Diet:

Meal 1: 1 1/2 cups homemade chili, 1/2 cup CC

Meal 2: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 3: 6 oz. canned salmon on ww bread with 1/2 avocado, horseradish

Meal 4: 6 oz. Shrimp, 1/2 cup brown rice

Meal 5: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup
blueberries, 1 tbs. npb

Cardio: 8 minutes stationary bike for warmup

Weights: Legs

Free Squats: Bar - 6; 95# - 6; 135# - 8, 8; 155# - 8

SLDL: Bar - 8; 95# - 8, 8, 8

Leg Press: 310 - 8, 8, 10

Prone Leg Curls: 70# - 8, 8, 8

Rotary Calf: 230# - 8, 10

Standing Calf Raise: 200# - 8, 8

Upped weight on free squats this time, think I can go higher next time. SLDL's feel akward, but better than last time. Leg press can be upped next time. Leg curls are right on this time, will try to increase next time. Rotary and Standing Calf burned me out on final reps.

**Emma-Leigh** · 10-21-2005, 10:06 PM

Quote:

Originally Posted by boilermaker

I had my doctor's appointment today to review my state of health. Here are the results:

Blood Pressure: 110/80

Resting Heart Rate: 58 bpm

Total Cholesterol: 151
HDL Cholesterol: 33
LDL Cholesterol: 96

Trigliceride: 112

TSH: .93

Alanine Aminotransferase (SGPT): 74

10-15-2005, 11:30 PM	#61
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	hi there!! Thought I would drop in and check our your journal...looks like your workouts are coming along nicely...and your diet is VERY impressive!!
	My Journal!

10-16-2005, 01:14 AM	#62
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	b reed23: Thanks for stopping in and thanks for the encouragement! I have a good friend from St. Johns. Small world, isn't it? Hope to see you here again. Emma-Leigh: I checked out all the links you gave me and will give my technique on SLDL's/RDL's a try again today with just the bar when I go to do my cardio. Thanks for the help.
	My Journal: Are We Almost There Yet?

10-16-2005, 06:29 PM	#63
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Sunday - 10/16 Activities Today Weights: Practiced SLDL form with 95# - Felt more comfortable with this Cardio: Stationary Bike - Level 10, 40 min. intervals, 16.8 mph avg, 11.2 mi. Stretching 10 min. before and 5 min. after cardio Diet: Today was a cheat day, so I won't go into many details Meal 1: PWO Shake - 5 oz. skim milk, scoop whey protein, 1/2 cup oats, 1/3 cup blueberries, 1/3 cup watermelon Meal 2: Broiled Grouper, brocolli, dinner salad w/italian dressing, part of wife's chicken parmesian Various appetizers throughout day at party Meal 3: Shake - 5 oz. skim milk, 1/2 cup oats, 1/2 cup blueberries, scoop whey protein, tbs. NPB Supplements: 4 fish oil pills, multi-v
	My Journal: Are We Almost There Yet?

10-16-2005, 10:44 PM	#64
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Way to stick with the SLDLs. Once you get comfortable enough with form where you can start using a weight that really requires you to push your limits, you will know it. You will be sitting down very slowly to take a crap the next day. Haha.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-17-2005, 05:58 PM	#65
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Monday - 10/17 Activities for Today Cardio: None Weights: First time doing Upper Body Push Dominant routine and it showed. Flat DB Bench: 25# - 10; 30# - 8; 35# - 8; 40# - 8 Smith Machine: 125# - 8,8 WG Assisted Dips: -64# - 8; -52# - 8; -40# - 7 +1.5 Cybex Iso Incline Press: 25# - 8; 35# - 7, 25# - 8 Overhead DB Press: 20# - 8, 8, 8 Tricep Pull Down Rope Extensions: 50# - 8, 70# - 8, 7 + 1.5 Didn't feel good during this workout. Had some pain in shoulder on db presses and smith machine press. Hopefully I can build up to doing unassisted or weighted dips over time. Incline press was pathetic as was overhead press. I felt really tired going into these. Skipped machine pullovers because of some pain in left shoulder. Diet: Meal 1: 3 egg whites, 2 eggs, 2 slices ww toast Meal 2: PWO Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries Meal 3: 5 oz. canned salmon, sauteed peppers, mushrooms, onions, brocolli slice of ww bread with homeade almond spread Meal 4 Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries Meal 5: Cup 1% CC, scoop protein whey, 1 tbs. NPB
	My Journal: Are We Almost There Yet?

10-18-2005, 01:01 AM	#66
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	hi there!! I don't think your doing too badly at all, at least your getting in there and being active...that's more than a lot of people do!
	My Journal!

10-18-2005, 05:34 PM	#69
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Tuesday - 10/18 Activities for Today Cardio: None, on the road for work today Weights: None Diet: Meal 1: Shake - Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries, 1 Tbs NPB Meal 2: 6" Subway Club, no bacon, lettuce, tomato, onion, v and 0 dressing Meal 3: Grilled Chicken Caesar Salad Meal 4: Beef Tips, Tomatoes, Peppers, Brown Rice, Large Salad w/balsamic vinegrate Meal 5: Cup of Low Fat Cottage Cheese with Low Sugar Straberry Preserves Supplements: 6 Fish Oil Pills, Multi-V
	My Journal: Are We Almost There Yet?

10-18-2005, 08:51 PM	#70
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Hey Steve! In terms of your shoulder - a dull pain doesn't sound like rotator cuff (which is one of the main shoulder things you have to worry about) but maybe stick to free weights (not the smith machine). This will prevent your form from being 'mis-aligned' by the machine. Also, make sure you stretch afterwards (esp your rotator cuff) and you might also want to do some rotator cuff strengthening exercises (external rotations) to help prevent you from running into trouble with biceps impingement. How are things going? Have you done any measurements/weigh in's since your last results? Do you feel leaner? If you want - it would be interesting to let us know about your blood test results too!! Diet looks tops (as always). Hope your shoulder is feeling better...
	~

10-19-2005, 05:59 AM	#71
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	Injuries are part of any sport or workout programs. Learn to work around them. Emma has some good advise regarding sticking to free weights. Make sure you really warmup your shoulder before you start with DB Presses. Do some light stretching for your shoulder and some cardio to warm up your body before you hit the weights.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

10-19-2005, 03:03 PM	#73
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	For those in the know out there, what are some good guidelines for rest intervals between sets?
	My Journal: Are We Almost There Yet?

10-19-2005, 05:00 PM	#74
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,547 Photos: 2	I do my best around 75 seconds.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

10-19-2005, 08:06 PM	#76
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Wednesday - October 19 Activities for Today: On the road again for work. Diet: Meal 1: 6" Turkey Sub on ww bun with lettuce, tomato, onion, mustard Meal 2: Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/4 cup blueberries, 1 Tbs. NPB Meal 3: 1 1/2 Cups Homade Chili made from: 1 1/2 lbs. 90:10 ground beef, 5 cloves garlic, 2 med. onions, 3 bell peppers, 16 oz. mushrooms, 1 qt. canned tomatoes from garden, 2 32 oz. cans chili beans, salt, pepper, cumin and chili powder to taste Meal 4: PWO Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/4 cup blueberries Meal 5: Cup of Homeade Chili, 1/2 cup of 1% CC Supplements: 6 fish oil pills, multi-v Cardio: 8 minutes warmup on treadmill, stretching Weights: Upper Body Pull Dominant Assisted Chinups (palms facing): -82# - 9, 9, 8 T-Bar Rows (lying on incline): 50# - 8, 8, 6.5 + 2 Lat Pull Downs: 100# - 8, 8, 6; 87.5# - 8 Reverse Pec Deck: 70# - 8; 87.5# - 8, 6.5 + 2 Machine Lateral Raises: 85# - 7; 70# - 8, 8, 10 Shrugs: 100# - 8; 120# - 8, 8 I liked the reverse pec deck better than the face pulls because I felt like my form was inconsistent with the face pulls. Didn't realize there were 3 5# doughnuts on the lateral raise machine. No wonder the first set felt so difficult. Ready to move up in weight on the assisted chinups and lateral raises.
	My Journal: Are We Almost There Yet?

10-20-2005, 07:40 PM	#77
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thursday 10/20 Activities for Today Weights: None Cardio: Eliptical Trainer - 17 Min. on Cross Training Program Stationary Bike - 25 Min on Strength Program, 16.9 mph avg. Diet: Meal 1: 1 1/2 Cups Homemade Chili (see Oct. 19 for ingredients), 2 slices ww bread Meal 2: 1/2 cup 1% CC, med. tomato, 1/2 avocado Meal 3: 14 oz. can of grilled chicken gumbo soup Meal 4: Can of salmon on 2 slices ww toast w/horseradish sauce Meal 5: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries Meal 6: Cup 1% CC, 1 tbs. NPB Supplements: 6 Fish Oil Pills, Multi-V Notes: Emma, any comments on the chili? The batch was 4 quarts.
	My Journal: Are We Almost There Yet?

10-21-2005, 09:14 AM	#80
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Blood Test Results 10/21/5 I had my doctor's appointment today to review my state of health. Here are the results: Blood Pressure: 110/80 Resting Heart Rate: 58 bpm Total Cholesterol: 151 HDL Cholesterol: 33 LDL Cholesterol: 96 Trigliceride: 112 TSH: .93 Alanine Aminotransferase (SGPT): 74 Notes: Blood pressure is really good for me. This is typically 140-150/85-90 Total cholesterol is much improved. This was 240 before I went on Lescol and started to eat right and exercise. Doctor wants to see if new diet and exercise can increase my HDL to >40. Will check again in three months. My Trigliceride count was 444 on one test a year ago My liver enzymes are slightly elevated (Ref Range is 21- 72) He wants me to have a Liver Panel done just to be sure nothing is going on.
	My Journal: Are We Almost There Yet?

10-21-2005, 01:13 PM	#83
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,241 Photos: 34	.
	My Journal!

10-21-2005, 05:44 PM	#84
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Billie: Thanks for the encouragement Activities for Today Diet: Meal 1: 1 1/2 cups homemade chili, 1/2 cup CC Meal 2: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries Meal 3: 6 oz. canned salmon on ww bread with 1/2 avocado, horseradish Meal 4: 6 oz. Shrimp, 1/2 cup brown rice Meal 5: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries, 1 tbs. npb Cardio: 8 minutes stationary bike for warmup Weights: Legs Free Squats: Bar - 6; 95# - 6; 135# - 8, 8; 155# - 8 SLDL: Bar - 8; 95# - 8, 8, 8 Leg Press: 310 - 8, 8, 10 Prone Leg Curls: 70# - 8, 8, 8 Rotary Calf: 230# - 8, 10 Standing Calf Raise: 200# - 8, 8 Upped weight on free squats this time, think I can go higher next time. SLDL's feel akward, but better than last time. Leg press can be upped next time. Leg curls are right on this time, will try to increase next time. Rotary and Standing Calf burned me out on final reps.
	My Journal: Are We Almost There Yet?