Baseline the Waistline

woundedknee · 01-08-2006, 10:16 PM

Short and Sweet....

I am here to lose Bodyfat and tone myself up. My face needs just one chin and its formerly normal jawline.

I am here for these other reasons: http://www.ironmagazineforums.com/sh...ad.php?t=58728 (Back to Basics- Baseline my Waistline)

I have looked at some others pix, posts, and comments here and the site looks like a great place to share my progress. Plus I am a little crazy so that should fit in here too.

Here is what I know now about myself ( all measurments that are Rated G) :

Height: 5'6"
Weight 175 lbs.
Chest 42"
Waist 34"
BF 27%

I will post some more actuals with pix.

woundedknee · 01-08-2006, 10:26 PM

01-05-2006

Legs- Rehab-centric

Leg Press- Alternating Single Legs
4 Sets
12, 12, 10, 8 Reps

Hamstring Curls
4 Sets
15, 12, 10, 8

Single-Leg Side Step-ups- 12" Bench
3 Sets 15

Stationary Bike
15 Minutes, Hi/Low Intervals

Treadmill
10 Minute Run
5 minute Grapevines
5 minutes side steps
5 minutes walking backward
2 minutes walking

woundedknee · 01-08-2006, 10:33 PM

01-06-2006

Cardio Spin Class

Hill Intervals and MHR Ladders

5 minute Warmup followed by a continuous loop-

2 Minute Flat @ 70% MHR
2 Minute Climb @ 75% MHR
2 Minute Climb @ 80% MHR
1 Minute Standing Climb @ 85% MHR
2 Minute Recovery to 70% MHR

Repeated 6 Times
10 Minute Cool Down
10 Minutes Stretch

woundedknee · 01-08-2006, 10:52 PM

01-07-06

Upper Body

I worked all of the upper today, but will be going for a better balanced split routine beginning next week. I am almost ashmed to put these lbs. numbers in but I need to set a truthful tone about where I am now starting from, otherwise this means nada...

Back
Lat Pull Down
4 sets,
reps:
15 @ 60, 12 @ 70, 10 @ 80, 8 @ 80

Chest
Bench Press
4 Sets,
reps:
12 @ 70, 10 @ 80, 8 @ 80, 8 @ 80

Biceps
DB Curls
4 Sets,
reps:
12 @ 10, 10 @ 15, 8 @ 20, 8 @ 20

Triceps
Standing Cable Press
4 Sets,
reps:
12 @ 20, 10 @ 30, 8 @ 40, 8 @ 40

Shoulders
Military Press Machine
4 Sets,
Reps:
12 @ 30

Stationary bike
10 Minutes

Treadmill Run
10 Minutes

15 Minutes Cool Down Stretching

woundedknee · 01-08-2006, 10:54 PM

01-08-06

Day Off

Very busy today, no way to fit a really meaningful workout in the gym or at home.

hasta manana.

woundedknee · 01-10-2006, 06:38 PM

01-09-06

Concentrating on full range of motion for next two weeks prior to starting normal split. (Am still in recovery phase of ACL Surgery).

Legs

Dumbell Squats- w/ 20 lb'ers
4 sets, 12 reps

Stiff-Legged Barbell Deadlift with 20 lb. dumbells
4 sets, 12 reps

Dumbbell Lunges w 20 lb. dumbells
2 sets 12 reps

I had to quit. was feeling lots of pain and instability in my knee. I think it was fatigued for some reason. Will take off tomorrow.

woundedknee · 01-10-2006, 06:40 PM

01-10-06

Knee felt okay today- did about 20 mins yoga to stretch out my wheels.

will do some hot/cold modalities on the knee before bed. Cardio and Upper Body tomorrow.

01-08-2006, 10:16 PM	#1
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	Baseline the Waistline Short and Sweet.... I am here to lose Bodyfat and tone myself up. My face needs just one chin and its formerly normal jawline. I am here for these other reasons: http://www.ironmagazineforums.com/sh...ad.php?t=58728 (Back to Basics- Baseline my Waistline) I have looked at some others pix, posts, and comments here and the site looks like a great place to share my progress. Plus I am a little crazy so that should fit in here too. Here is what I know now about myself ( all measurments that are Rated G) : Height: 5'6" Weight 175 lbs. Chest 42" Waist 34" BF 27% I will post some more actuals with pix.

01-08-2006, 10:26 PM	#2
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	01-05-2006 Legs- Rehab-centric Leg Press- Alternating Single Legs 4 Sets 12, 12, 10, 8 Reps Hamstring Curls 4 Sets 15, 12, 10, 8 Single-Leg Side Step-ups- 12" Bench 3 Sets 15 Stationary Bike 15 Minutes, Hi/Low Intervals Treadmill 10 Minute Run 5 minute Grapevines 5 minutes side steps 5 minutes walking backward 2 minutes walking Last edited by woundedknee : 01-08-2006 at 10:35 PM. Reason: missed piece

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01-08-2006, 10:33 PM	#3
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	01-06-2006 Cardio Spin Class Hill Intervals and MHR Ladders 5 minute Warmup followed by a continuous loop- 2 Minute Flat @ 70% MHR 2 Minute Climb @ 75% MHR 2 Minute Climb @ 80% MHR 1 Minute Standing Climb @ 85% MHR 2 Minute Recovery to 70% MHR Repeated 6 Times 10 Minute Cool Down 10 Minutes Stretch

01-08-2006, 10:52 PM	#4
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	01-07-06 Upper Body I worked all of the upper today, but will be going for a better balanced split routine beginning next week. I am almost ashmed to put these lbs. numbers in but I need to set a truthful tone about where I am now starting from, otherwise this means nada... Back Lat Pull Down 4 sets, reps: 15 @ 60, 12 @ 70, 10 @ 80, 8 @ 80 Chest Bench Press 4 Sets, reps: 12 @ 70, 10 @ 80, 8 @ 80, 8 @ 80 Biceps DB Curls 4 Sets, reps: 12 @ 10, 10 @ 15, 8 @ 20, 8 @ 20 Triceps Standing Cable Press 4 Sets, reps: 12 @ 20, 10 @ 30, 8 @ 40, 8 @ 40 Shoulders Military Press Machine 4 Sets, Reps: 12 @ 30 Stationary bike 10 Minutes Treadmill Run 10 Minutes 15 Minutes Cool Down Stretching

01-08-2006, 10:54 PM	#5
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	01-08-06 Day Off Very busy today, no way to fit a really meaningful workout in the gym or at home. hasta manana.

01-10-2006, 06:38 PM	#6
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	01-09-06 Concentrating on full range of motion for next two weeks prior to starting normal split. (Am still in recovery phase of ACL Surgery). Legs Dumbell Squats- w/ 20 lb'ers 4 sets, 12 reps Stiff-Legged Barbell Deadlift with 20 lb. dumbells 4 sets, 12 reps Dumbbell Lunges w 20 lb. dumbells 2 sets 12 reps I had to quit. was feeling lots of pain and instability in my knee. I think it was fatigued for some reason. Will take off tomorrow.

01-10-2006, 06:40 PM	#7
woundedknee HusbandFatherSonBrother Join Date: Jan 2006 Location: New Jersey Posts: 11	01-10-06 Knee felt okay today- did about 20 mins yoga to stretch out my wheels. will do some hot/cold modalities on the knee before bed. Cardio and Upper Body tomorrow.