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Mass and Chisel: Ego's New Journal
- Thread starter Egoatdoor
- Start date
Mondays have been my "off" and low carb (and calorie) days the last few weeks. The cals go up alot on my workout days.b_reed23 said:
Journey said:When are we going to get some pics!
No plans for pics this year. No one here to take them.
My back and shoulder workout today was so so. I was on low carbs from Sunday afternoon through about 8:00 last night and even though I had extra carbs pre workout, my energy level was pretty low. I was so exhausted, I fell asleep at the breakfast table afterwards. 
Weighed 185 1/2 pre workout.
A long day at work. Stayed until 8PM. I was invited out to lunch after a loan closing, which was good because I got some great grilled Texas Redfish...yummy... and was able to save my salads in the refrig at work until the late afternoon and evening.
Just finished a late dinner of fish, egg whites and a potato. Going to bed.
Cardio tomorrow morning.
Today's nutrition: 3343 calories, 226 g protein(27%), 473 carbs (55%), 65 fat (18%). 120 ounces of water.
Weighed 185 1/2 pre workout.
A long day at work. Stayed until 8PM. I was invited out to lunch after a loan closing, which was good because I got some great grilled Texas Redfish...yummy... and was able to save my salads in the refrig at work until the late afternoon and evening.
Just finished a late dinner of fish, egg whites and a potato. Going to bed.
Cardio tomorrow morning.Today's nutrition: 3343 calories, 226 g protein(27%), 473 carbs (55%), 65 fat (18%). 120 ounces of water.
This morning, I did the Gauntlet stair climber for the first time in a long while. In the past, it caused my legs to get too big relative to my upper body when dieting, but this time I am holding my upper body size, so I decided to do this for a change of pace as the treadmill by itself was boring me. ( I don't ride the bike because a few years ago, I discovered it was causing knee problems).
Did 5 minutes on the Gauntlet, then 25 minutes on the treadmill and 8 minutes of step ups.
Today's nutrition: 3495 calories, 238 g protein(27%), 468 carbs (51%), 83 fat (21%). 144 ounces of water.
Chest and arms tomorrow, which is three weeks to the day from vacation.
Did 5 minutes on the Gauntlet, then 25 minutes on the treadmill and 8 minutes of step ups.
Today's nutrition: 3495 calories, 238 g protein(27%), 468 carbs (51%), 83 fat (21%). 144 ounces of water.
Chest and arms tomorrow, which is three weeks to the day from vacation.
I dont think 5 minutes of stairs is gonna hurt ya! 
Had a really good chest and arms workout Thursday morning. It was my best workout in a few days. Vacation is three weeks from today. I'm thinking of staying on the wagon through the first weekend there ( for the beach), then start pigging out on Monday. 
I'm going to totally change my splits when I get back from vacation and I am looking at a couple of different options. Plus, what body parts should I be working on improving when I get back?
Nutrition: 3749 calories, 237 g protein(25%), 548 carbs(56%), 78 fat (19%).
I'm going to totally change my splits when I get back from vacation and I am looking at a couple of different options. Plus, what body parts should I be working on improving when I get back?
Nutrition: 3749 calories, 237 g protein(25%), 548 carbs(56%), 78 fat (19%).
Journey said:ohhh.. vacation!!where ya going!
Miami/Ft Lauderdale for ten days.
All of us old fogey snowbirds hit the beaches down there in February before the spring breakers invade!
Friday morning cardio: 8 minutes on the Gauntlet, then 15 minutes on the treadmill and 5 minutes of step ups.
Saturday: Shoulders, back and more cardio.
Ten minutes this time on the Gauntlet, 15 minutes on the treadmill and 5 minutes of step ups. My weight Saturday pre workout was 184 pounds, down from 185 1/2 on Tuesday and 185 3/4 last Saturday. The Gauntlet and the step ups seem to be burning cuts in my quads.
Sunday: A monster leg workout. Quads: 15 rep squats, compound set of hack squats and adductor machine, drop set leg extensions and then added two sets of dumbbell lunges. My inner quads, hams and glutes are burning!
This week, I cut back to 3 days with weights and lower the volume. This is the last full week before vacation. Here is the schedule:
Monday, Wednesday and Friday: cardio
Tuesday: Chest, shoulders and biceps.
Thursday: Back, hams and triceps
Saturday or Sunday: Quads, calves and abs.
Nutrition:
Friday: 3293 calories, 244 g protein(29%), 475 carbs(55%), 58 fat(16%). 144 ounces of water.
Saturday: A refeed day after several days of low calories. 3839 calories, 238 g protein(25%), 567 carbs(57%), 80 fat (19%). 192 ounces of water.
Sunday: 3633 calories, 249 g protein(27%), 503 carbs(54%), 77 fat (19%).
Sunday and I have been cooking all afternoon and night! Broiled catfish, baked potatoes, yams, grilled turkey burgers, eye o round roast....food is cooked for the whole week!
Saturday: Shoulders, back and more cardio.
Ten minutes this time on the Gauntlet, 15 minutes on the treadmill and 5 minutes of step ups. My weight Saturday pre workout was 184 pounds, down from 185 1/2 on Tuesday and 185 3/4 last Saturday. The Gauntlet and the step ups seem to be burning cuts in my quads.Sunday: A monster leg workout. Quads: 15 rep squats, compound set of hack squats and adductor machine, drop set leg extensions and then added two sets of dumbbell lunges. My inner quads, hams and glutes are burning!
This week, I cut back to 3 days with weights and lower the volume. This is the last full week before vacation. Here is the schedule:
Monday, Wednesday and Friday: cardio
Tuesday: Chest, shoulders and biceps.
Thursday: Back, hams and triceps
Saturday or Sunday: Quads, calves and abs.
Nutrition:
Friday: 3293 calories, 244 g protein(29%), 475 carbs(55%), 58 fat(16%). 144 ounces of water.
Saturday: A refeed day after several days of low calories. 3839 calories, 238 g protein(25%), 567 carbs(57%), 80 fat (19%). 192 ounces of water.
Sunday: 3633 calories, 249 g protein(27%), 503 carbs(54%), 77 fat (19%).
Sunday and I have been cooking all afternoon and night!
Broiled catfish, baked potatoes, yams, grilled turkey burgers, eye o round roast....food is cooked for the whole week!
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yay! I did the same thing today...plenty of chicken and steak for next week Catfish sounds good right now...couple more months and I can fish for my own!
Catfish sounds good right now...couple more months and I can fish for my own!
Monday cardio: Kept it light as I had not yet recovered from Sunday's leg thrashing. 20 minutes on the treadmill and 12 minutes of set ups. Alot of Super Bowl hangovers 
...the gym was empty.
Nutrition: 3079 calories, 225 g protein(29%), 445 carbs (55%), 54 fat (16%).
Tuesday: Worked chest, shoulders and biceps. 10 rep sets, moderate weights. I threw in compound sets for chest and shoulder to cut the workout time. I was wiped out afterwards. The early morning crowd was back again.
Nutrition: 3641 calories, 208 g protein(23%), 596 carbs(63%), 60 fat(15%).
I am dropping water like crazy. Weight down to 182 1/4 from 184 Saturday and 185 1/2 last Tuesday.
...the gym was empty. Nutrition: 3079 calories, 225 g protein(29%), 445 carbs (55%), 54 fat (16%).
Tuesday: Worked chest, shoulders and biceps. 10 rep sets, moderate weights. I threw in compound sets for chest and shoulder to cut the workout time. I was wiped out afterwards.
The early morning crowd was back again.Nutrition: 3641 calories, 208 g protein(23%), 596 carbs(63%), 60 fat(15%).
I am dropping water like crazy. Weight down to 182 1/4 from 184 Saturday and 185 1/2 last Tuesday.
just in case I don't see you again before you leave....have enough fun for both of us!!!! I hope you have a blast on your vacation
Wednesday cardio: 25 minutes on the treadmill. 8 minutes of step ups.
Calories: 3437, protein 233g (27%), 430 carbs (48%), 95 fat(25%). 192 ounces of water.
Thursday: Back, hamstrings and triceps. I love training back!!
Calories: 3885, protein 227 g(23%), 530 carbs(52%), 110 fat(25%). Pecans, eye o round and catfish increased the fat content. 144 ounces of water.
Friday cardio: 8 minutes on the Gauntlet, 15 minutes on the treadmill and 5 minutes of step ups. End of the week. Worn out.
Calories: 3206, protein 213 g(26%), 465 carbs(57%), 61 fat(17%). 188 ounces of water.
Off day on Saturday. Massage and tanning only.
Calories: 3437, protein 233g (27%), 430 carbs (48%), 95 fat(25%). 192 ounces of water.
Thursday: Back, hamstrings and triceps. I love training back!!
Calories: 3885, protein 227 g(23%), 530 carbs(52%), 110 fat(25%). Pecans, eye o round and catfish increased the fat content. 144 ounces of water.
Friday cardio: 8 minutes on the Gauntlet, 15 minutes on the treadmill and 5 minutes of step ups. End of the week. Worn out.
Calories: 3206, protein 213 g(26%), 465 carbs(57%), 61 fat(17%). 188 ounces of water.
Off day on Saturday. Massage and tanning only.
Sunday's workout was quads, calves and abs. I did several sets of lunges at the end of the quad workout, including single leg lunges on a step and walking barbell lunges.
I put my post vacation workout routine on paper this weekend and can't wait to start it when I get to Florida next week. I will be prioritizing shoulders( need to continue building width), calves and hamstrings.
Saturday's nutrition: 3813 calories, 329 g protein ( lots of lean hamburger, turkey burgers and fish) ( 34%), 387 carbs(39%), 114 fat (27%). 144 ounces of water. My calorie count was up this week from a very low 3376 last week to 3527.
This coming week, no planned changes in the diet. I missed my cardio this morning due to a dentist appointment and right now I do not plan to make up for the day.
Sunday's nutrition: 3690 calories, 201 g protein(21%), 564 carbs (58%), 84 fat (20%). 192 ounces of water. Carbs were up from Saturday due to again having pre and post workout carbs as it was a workout day.
I have a couple of early morning meetings this week which will limit my time in the gym those mornings, so my workout schedule will change. I am only doing chest and shoulders Tuesday. Bis will be moved to the weekend.
I put my post vacation workout routine on paper this weekend and can't wait to start it when I get to Florida next week. I will be prioritizing shoulders( need to continue building width), calves and hamstrings.
Saturday's nutrition: 3813 calories, 329 g protein ( lots of lean hamburger, turkey burgers and fish) ( 34%), 387 carbs(39%), 114 fat (27%). 144 ounces of water. My calorie count was up this week from a very low 3376 last week to 3527.
This coming week, no planned changes in the diet. I missed my cardio this morning due to a dentist appointment and right now I do not plan to make up for the day.
Sunday's nutrition: 3690 calories, 201 g protein(21%), 564 carbs (58%), 84 fat (20%). 192 ounces of water. Carbs were up from Saturday due to again having pre and post workout carbs as it was a workout day.
I have a couple of early morning meetings this week which will limit my time in the gym those mornings, so my workout schedule will change. I am only doing chest and shoulders Tuesday. Bis will be moved to the weekend.
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Monday was an off day. No cardio because I had an early morning dental appointment to get a filling. Low calorie day. 3104. 205 protein(26%), 358 carbs(43%), 110 fat (31%). 96 ounces of water.
Tuesday I worked chest and shoulders. I am still going heavy, working in the 10 rep range, to help retain muscle size and I think its working. The last couple of years, I worked in higher rep ranges and lowered the intensity, which I think now was a mistake. I surprised myself with 55 pound dumbbell shoulder presses today, which was only 5 pounds less than my absolute max.
Weight is now 181 1/4. Leg cuts were not there at all today
, probably because its been 3 days now without cardio. Back on the step and treadmill tomorrow.
Tuesday's diet: 4306 calories 269 g protein(25%), 653 carbs(58%), 85 fat (18%). 144 ounces of water. The calorie count surprised me. I was ravenous after my workout. I ate some extra in my post workout meal and then downed another protein shake as soon as I got to work. Then I had an unexpected last minute restaurant lunch with a new borrower to negotiate the final terms so we could close a deal that has been hanging around for awhile. It was relatively clean ( fish, baked potato and seafood gumbo), but the grilled fish portion was pretty large. It was also an administrative assistant's appreciation day in the office and I had to have a small dish of ice cream 
with the entire group.
Tuesday I worked chest and shoulders. I am still going heavy, working in the 10 rep range, to help retain muscle size and I think its working. The last couple of years, I worked in higher rep ranges and lowered the intensity, which I think now was a mistake. I surprised myself with 55 pound dumbbell shoulder presses today, which was only 5 pounds less than my absolute max.
Weight is now 181 1/4. Leg cuts were not there at all today
, probably because its been 3 days now without cardio. Back on the step and treadmill tomorrow.Tuesday's diet: 4306 calories
269 g protein(25%), 653 carbs(58%), 85 fat (18%). 144 ounces of water. The calorie count surprised me. I was ravenous after my workout. I ate some extra in my post workout meal and then downed another protein shake as soon as I got to work. Then I had an unexpected last minute restaurant lunch with a new borrower to negotiate the final terms so we could close a deal that has been hanging around for awhile. It was relatively clean ( fish, baked potato and seafood gumbo), but the grilled fish portion was pretty large. It was also an administrative assistant's appreciation day in the office and I had to have a small dish of ice cream with the entire group.
Wednesday was cardio. 10 minutes on the step, 15 minutes treadmill and 10 minutes of step ups. I worked back on Thursday, then more cardio Friday morning. Saturday was exhausting: arms and then cardio. I could hardly stand up afterwards and ended up sleeping for 2 1/2 hours afterwards.
I was still feeling fatigued on Sunday, but gutted out a leg workout. I was working in the 10 rep range all week and the body was having trouble handling the intensity as the week wore on. 11 weeks of dieting will do that to you.
Been taking it easy all day today. No workouts on Monday. I'm off from work Monday, but have a ton of things to do so I can get out of here on Thursday morning.
I was still feeling fatigued on Sunday, but gutted out a leg workout. I was working in the 10 rep range all week and the body was having trouble handling the intensity as the week wore on. 11 weeks of dieting will do that to you.
Been taking it easy all day today. No workouts on Monday. I'm off from work Monday, but have a ton of things to do so I can get out of here on Thursday morning.
just a few more days to sun, women in bikinis, sand, and umbrella drinks!!
b_reed23 said:just a few more days to sun, women in bikinis, sand, and umbrella drinks!!
Yup!!
I wish you and hubby were coming along too!
beleive me....so do I, my friend, so do I!! I need a vacation SO bad...
b_reed23 said:beleive me....so do I, my friend, so do I!! I need a vacation SO bad...
South Florida...February 2007..you, me and hubby....we'll rock the beach and the gyms!!!
Leaving tomorrow. Doesn't it always happen...13 hours at work today..but its over and I'm not thinking about work again until I get back!!!
I'll post again when I get back on March 6th.
Happy training everybody!
I'll post again when I get back on March 6th.
Happy training everybody!
hmmm...I'll have to see what I can do for Feb 2007....hubby may not be keen on the idea of me wanting to take vacation with a total hottie 
have fun for me too!!
have fun for me too!!
Hi everybody. I have not dropped off the face of the earth. My Internet connection went out when I was on vacation and it took a week for it to be fixed after I got back. Then it went down AGAIN. I hope its fixed this time.
Anyway, I'm back and better than ever. I was depleted and overtrained when I left for vacation on the 23rd. I took four days off from training. Ate, slept and went to the beach. The following Monday, went roaring back to the gym (Golds Ft Lauderdale) and had a great week of training. My body also bounced back strongly. I had a caliper test done the next weekend at Golds. I was 179 depleted pounds when I left home. That day, I measured out at 184 pounds and 8% bodyfat.
I have a new training program and new goals for the next three months. But I am ending this journal and am not planning on another journal as I am finding it more and more difficult to do this while working the number of hours I am putting in at work, training 5 days a week, making sure I get my meals in and getting enough rest and sleep. So adios to everybody here and special thanks to Billie for her encouragement. I will still be lurking on the board here.
Anyway, I'm back and better than ever. I was depleted and overtrained when I left for vacation on the 23rd. I took four days off from training. Ate, slept and went to the beach. The following Monday, went roaring back to the gym (Golds Ft Lauderdale) and had a great week of training. My body also bounced back strongly. I had a caliper test done the next weekend at Golds. I was 179 depleted pounds when I left home. That day, I measured out at 184 pounds and 8% bodyfat.
I have a new training program and new goals for the next three months. But I am ending this journal and am not planning on another journal as I am finding it more and more difficult to do this while working the number of hours I am putting in at work, training 5 days a week, making sure I get my meals in and getting enough rest and sleep. So adios to everybody here and special thanks to Billie for her encouragement. I will still be lurking on the board here.
aw....
so, tell us about Florida...the beaches, the girls, the eats...everything!!
OMG...8% DAMN!!!!!!!!!!!! you go boy!
so, tell us about Florida...the beaches, the girls, the eats...everything!!
OMG...8% DAMN!!!!!!!!!!!! you go boy!
b_reed23 said:
Beach: Was fine. The water was a bit cold the first day. The air temps apparently had been pretty chilly the week before. After that, temps were much more bearable and the last day there, it was so hot I was getting in the water every 15 minutes or so. There were a ton of Canadians on the beach that week...
English was like the third language. Girls... not many speaking English.
Eats: Ate a TON! Went to Golden Corral about six times for dinner. But didn't have much junk or desserts. Lots of red meat, chicken and vegetables.
My body needed the food and I filled out really nice by the end of the vacation.
Golds Gym, Commercial Blvd, Ft Lauderdale: A really good gym if anyone is ever down there. Very bodybuilder friendly. Great three way mirrors in the locker room if you want to check out all sides of your physique!
