Good to have you back, BM. Now get to work!
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![]()
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.
My Journal: Are We Almost There Yet?

Good to have you back, BM. Now get to work!
"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman
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.
My Journal: Are We Almost There Yet?

Welcome back!
Hey B!Just checking our your journal. Can't wait to see those workouts!
Do deads on leg day. I would alternate Deads and Squats weekly.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)

I'm so glad your back!!![]()
Mino: Thanks, good to see you too.
YM: Thanks! I'll heed your advice. Cause I know its good!
Katt:welcome. they aren't too impressive, but I'm trying!
Billie: So good to see you too![]()
My Journal: Are We Almost There Yet?
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![]()
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![]()
My Journal: Are We Almost There Yet?
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.
"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson
Today I do what others will not so that tomorrow I can do what others cannot!

I agree...workouts look good, and hopefully your diet does too...you should be back in shape in no time!![]()
bolt: yeah, the plan is to not have to go on them. find out in a couple of months.
Billie: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!
My Journal: Are We Almost There Yet?
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 todayMorning 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![]()
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 morningThat's down 15# from my summer high and about 8# since I started working out a couple weeks ago.
My Journal: Are We Almost There Yet?

excellent workout!!![]()
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.
All the glory to God!
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.
My Journal: Are We Almost There Yet?
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![]()
My Journal: Are We Almost There Yet?

Katt is so motivational!! We like to call it tough love....![]()
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.
My Journal: Are We Almost There Yet?
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.![]()

we mix ours up between dumbells, barbells, and we also use the calf machine for HISE shrugs
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 flygood way to get out aggression!
My Journal: Are We Almost There Yet?
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 speedbagavg. 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
My Journal: Are We Almost There Yet?

that does seem like a good idea...something to keep you distracted...![]()
Cardio: 40 minutes treadmill and speed bagAvg. 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: 189.5down from 202 at docs office and 209 as a high this fall. So, that's going well.
My Journal: Are We Almost There Yet?
I would do Pullups First, Shrugs next then Rows then other exercies.Anyone want to comment on my Upper Body - Pull Routine? That's tonight and advice is appreciated.
![]()
My Journal: Are We Almost There Yet?