RoTD's log

returnofthdragon · Apr 29, 2013

Sunday workout:

I've noticed my workouts have been getting too routine. I'm going to start trying to change things up a little. Sunday's workout felt great! Pumps were great. I'm gong to have to make Sunday a regular day. The gym wasn't packed for a change. I really liked the change up. I was sucking wind though, that tren is killing my air!

Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
60
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 45.0x9
Set 4 : 45.0x8

Dip Machine
360
Set 1 : 180.0x10
Set 2 : 270.0x10
Set 3 : 270.0x8
Set 4 : 270.0x8

Dumbbell Preacher Curl
60
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x8
Set 4 : 45.0x8

Cable Tricep Incline Pushdown
120
Set 1 : 90.0x10
Set 2 : 90.0x10
Set 3 : 90.0x10
Set 4 : 90.0x10

Cable Reverse Grip Curls
146.66
Set 1 : 90.0x10
Set 2 : 110.0x10
Set 3 : 110.0x8
Set 4 : 110.0x8

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps

ab rotation
150
Set 1 : 70.0x20
Set 2 : 80.0x20
Set 3 : 90.0x20
Set 4 : 90.0x20

Oblique Crunches
20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

1 mile on the treadmill.

returnofthdragon · Apr 29, 2013

Freaking hot in the gym today. It was the first warm day of spring and the AC sucked, plus I was a furnace. I sweat my ass off and couldn't get enough water!

A.M. 2 miles on the treadmill

P.M.

Exercise Name
1 RM
Lifting Logs

Wide Grip Lat Pulldown
240
Set 1 : 155.0x10
Set 2 : 165.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Barbell Bent Over Row
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Set 4 : 165.0x10

Cable Seated Row
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Barbell Shrugs Behind The Back
420
Set 1 : 315.0x10
Set 2 : 315.0x10
Set 3 : 315.0x10
Set 4 : 315.0x10

Food:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,157[/TD]
[TD="bgcolor: #E9F8FE, align: center"]101[/TD]
[TD="bgcolor: #E9F8FE, align: center"]82[/TD]
[TD="bgcolor: #E9F8FE, align: center"]239[/TD]
[TD="bgcolor: #E9F8FE, align: center"]3,685[/TD]
[TD="bgcolor: #E9F8FE, align: center"]31[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · Apr 30, 2013

I kept the calories a lot lower today and I can feel it. I'm low on energy. I may need a good pre-workout supp. I had a had time starting my second workout today, but I did fine once I got in there. The numbers are weak because I've neglected to do these lifts for a long time. Before I quit benching for a few months, my anterior delt was always sore, so I saved it for chest day and skipped shoulder workouts.

A.M. 2.2 miles fasted on the treadmill

P.M. Shoulders/Abs

Exercise Name
1 RM
Lifting Logs

Dumbbell Lateral Raise
46.66
Set 1 : 30.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35x10

Dumbbell Front Raise
38
Set 1 : 30.0x8
Set 2 : 30.0x8
Set 3 : 30.0x8
Set 4 : 30x8

Cable Up Right Row
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10

Dumbbell Arnold Press
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Set 4 : 50x8

ab machine
225
Set 1 : 110.0x25
Set 2 : 150.0x15
Set 3 : 150.0x15
Set 4 : 150.0x10

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps

Food:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,570[/TD]
[TD="bgcolor: #E9F8FE, align: center"]50[/TD]
[TD="bgcolor: #E9F8FE, align: center"]78[/TD]
[TD="bgcolor: #E9F8FE, align: center"]195[/TD]
[TD="bgcolor: #E9F8FE, align: center"]3,209[/TD]
[TD="bgcolor: #E9F8FE, align: center"]32[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 1, 2013

After the very low calorie today, I had a cheat meal this morning. I needed some carbs or was going to be a zombie at work.

A.M. 2.2 miles fasted

P.M. Legs

Leg Extensions
333.33
Set 1 : 190.0x10
Set 2 : 210.0x10
Set 3 : 230.0x10
Set 4 : 250.0x10

Leg Press
600
Set 1 : 450.0x10
Set 2 : 450.0x10
Set 3 : 450.0x8
Set 4 : 450.0x8

Standing Barbell Calf Raise
556.5
Set 1 : 315.0x20
Set 2 : 315.0x20
Set 3 : 315.0x20
Set 4 : 315.0x23

Barbell Squat
366.66
Set 1 : 275.0x10
Set 2 : 275.0x10
Set 3 : 275.0x8
Set 4 : 275.0x8

Lying Leg Curls
173.33
Set 1 : 130.0x10
Set 2 : 130.0x10
Set 3 : 130.0x10
Set 4 : 130.0x8

Seated Calf Raise
300
Set 1 : 180.0x20
Set 2 : 180.0x20
Set 3 : 180.0x15
Set 4 : 180.0x13

Food:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,045[/TD]
[TD="bgcolor: #E9F8FE, align: center"]153[/TD]
[TD="bgcolor: #E9F8FE, align: center"]88[/TD]
[TD="bgcolor: #E9F8FE, align: center"]161[/TD]
[TD="bgcolor: #E9F8FE, align: center"]3,675[/TD]
[TD="bgcolor: #E9F8FE, align: center"]34[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"]Your Daily Goal[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,550[/TD]
[TD="bgcolor: #E9F8FE, align: center"]351[/TD]
[TD="bgcolor: #E9F8FE, align: center"]85[/TD]
[TD="bgcolor: #E9F8FE, align: center"]96[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,500[/TD]
[TD="bgcolor: #E9F8FE, align: center"]51[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total remaining"]
[TD="class: first, align: right"]Remaining[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]505[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]198[/TD]
[TD="class: negative, bgcolor: #E9F8FE, align: center"]-3[/TD]
[TD="class: negative, bgcolor: #E9F8FE, align: center"]-65[/TD]
[TD="class: negative, bgcolor: #E9F8FE, align: center"]-1,175[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]17[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 2, 2013

I only made it to the gym once today. After legs yesterday, I was a little sore this morning. That combined with the fact the weather was cold and nasty, I thought it would be a good day to give my legs a rest. I did arms in the afternoon and the pumps were awesome! Dieting is getting easier. My calories were very low today with little hunger.

Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
53.33
Set 1 : 40.0x10
Set 2 : 40.0x10
Set 3 : 40.0x10
Set 4 : 40.0x10

Dip Machine
360
Set 1 : 270.0x10
Set 2 : 270.0x10
Set 3 : 270.0x10
Set 4 : 270.0x10

Cable Reverse Grip Curls
146.66
Set 1 : 90.0x10
Set 2 : 110.0x10
Set 3 : 100.0x10
Set 4 : 100.0x9

Cable Tricep Incline Pushdown
140
Set 1 : 90.0x10
Set 2 : 90.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10

Dumbbell Preacher Curl
60
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x10
Set 4 : 45.0x8

Cable Triceps Pushdown
190
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 150.0x8

Food:
[TABLE="class: table0, width: 760"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,570[/TD]
[TD="bgcolor: #E9F8FE, align: center"]47[/TD]
[TD="bgcolor: #E9F8FE, align: center"]79[/TD]
[TD="bgcolor: #E9F8FE, align: center"]211[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,476[/TD]
[TD="bgcolor: #E9F8FE, align: center"]27[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar

[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 3, 2013

No gym today. I had to work early and stay late. :yell:

This is the reason I try to go twice a day M-F anyway. That way I'm not too mad when I miss.

Food:
[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,795[/TD]
[TD="bgcolor: #E9F8FE, align: center"]54[/TD]
[TD="bgcolor: #E9F8FE, align: center"]112[/TD]
[TD="bgcolor: #E9F8FE, align: center"]205[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,658[/TD]
[TD="bgcolor: #E9F8FE, align: center"]29[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 5, 2013

Weight's dropping, fat shrinking.

Body Stats
[TABLE="width: 610"]
[TR]
[TD][TABLE="class: InnerTable, width: 606"]
[TR]
[TD]Weight : 217 lbs[/TD]
[TD]Body Fat : ? %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 49.5 inches[/TD]
[TD]Waist : 37.25 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55.25 inches[/TD]
[TD]Foreams : 14 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 41 inches[/TD]
[TD]Thighs : 27 inches[/TD]
[TD] Calves : 17 inches

[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 5, 2013

When I'm trying to lose fat as I am now, I usually use 30 sec rest periods between sets. Today, I had a hard time keeping up with that. Also, as I've said before, I stopped doing bench press and similar lifts in September or October last year. A few months before quitting anything above 400 BP hurt my shoulder badly. I starting lifting lighter until anything above 315 hurt my shoulder. I decided to give it a break, then had surgery on my hand in November. I didn't start back until about a month ago. Today was the first time I've tried incline, and it showed. I was very weak and starting with incline, made the rest of the exercises very hard. I also ran out of gas quickly today. At least I now know what I need to start working on more!

Today's workout:

Exercise Name
1 RM
Lifting Logs

Barbell Incline Bench Press
285
Set 1 : 225.0x8
Set 2 : 225.0x8
Set 3 : 225.0x8
Set 4 : 225.0x8

Barbell Bench Press
332.5
Set 1 : 285.0x5
Set 2 : 255.0x8
Set 3 : 255.0x8
Set 4 : 235.0x8

Dumbbell Incline Fly
86.66
Set 1 : 65.0x10
Set 2 : 65.0x10
Set 3 : 65.0x10
Set 4 : 65.0x10

Hammer strength bench
216
Set 1 : 180.0x6
Set 2 : 90.0x10
Set 3 : 90.0x10
Set 4 : 90.0x10

Machine Fly
164.66
Set 1 : 130.0x8
Set 2 : 130.0x8
Set 3 : 130.0x8
Set 4 : 130.0x8

returnofthdragon · May 7, 2013

Two days to post here. The cut is going better. Weight is finally starting to fall off and I'm feeling better about the diet.

Monday:

A.M. 2.2 miles on the treadmill

Food:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,415[/TD]
[TD="bgcolor: #E9F8FE, align: center"]48[/TD]
[TD="bgcolor: #E9F8FE, align: center"]83[/TD]
[TD="bgcolor: #E9F8FE, align: center"]203[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,814[/TD]
[TD="bgcolor: #E9F8FE, align: center"]28[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

Today

Weight: 216

A.M. 2.2 miles on the treadmill

P.M. Back

Exercise Name
1 RM
Lifting Logs

Wide Grip Lat Pulldown
240
Set 1 : 150.0x10
Set 2 : 165.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Barbell Bent Over Row
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Set 4 : 165.0x10

Cable Seated Row
260
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10

Dumbbell Shoulder Shrug
133.33
Set 1 : 80.0x20
Set 2 : 80.0x20
Set 3 : 80.0x20
Set 4 : 80.0x20

returnofthdragon · May 8, 2013

I had a nice cheat meal this morning. Then my wife decided we were going out to eat tonight and I cheated again. I'll have to be really strict the rest of the week! Workouts were great, lifting cut short due to dinner.

A.M. 1.5 miles on the treadmill.

P.M. Arms
Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
60
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x8
Set 4 : 45.0x8

Dip Machine
360
Set 1 : 270.0x10
Set 2 : 270.0x10
Set 3 : 270.0x10
Set 4 : 270.0x10

Dumbbell Zottman Curl
46.66
Set 1 : 35.0x10
Set 2 : 35.0x8
Set 3 : 35.0x7
Set 4 : 30.0x6

Cable Rope Overhead Triceps Extension
200
Set 1 : 90.0x10
Set 2 : 90.0x10
Set 3 : 120.0x10
Set 4 : 150.0x10

Food:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]3,430[/TD]
[TD="bgcolor: #E9F8FE, align: center"]191[/TD]
[TD="bgcolor: #E9F8FE, align: center"]166[/TD]
[TD="bgcolor: #E9F8FE, align: center"]281[/TD]
[TD="bgcolor: #E9F8FE, align: center"]6,235[/TD]
[TD="bgcolor: #E9F8FE, align: center"]50[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar

[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 9, 2013

Great energy today. I was able to do what I like in the gym. Fast on the heavy part, slow on negative with 30 second rest intervals. Good day!

A.M. I skipped the treadmill and hit abs.

Workout Logs
Exercise Name
1 RM
Lifting Logs

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps

Oblique Crunches
60
Set 1 : 60 Laps/Reps
Set 2 : 60 Laps/Reps
Set 3 : 60 Laps/Reps

ab machine
249.99
Set 1 : 110.0x25
Set 2 : 130.0x20
Set 3 : 150.0x20
Set 4 : 150.0x20

Decline Crunch
50
Set 1 : 50 Laps/Reps
Set 2 : 50 Laps/Reps
Set 3 : 50 Laps/Reps

ab rotation
150
Set 1 : 90.0x20
Set 2 : 90.0x20
Set 3 : 90.0x20

P.M. Shoulders

Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35x10

Dumbbell Front Raise
44.33
Set 1 : 35.0x8
Set 2 : 35.0x8
Set 3 : 30.0x8
Set 4 : 30x8

Cable Up Right Row
240
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180x10

Hammer Shoulder Press
266.66
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 200.0x10
Set 4 : 200x10

Dumbbell Shoulder Shrug
133.33
Set 1 : 80.0x20
Set 2 : 80.0x20
Set 3 : 80.0x20

Dumbbell Arnold Press
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50x10

Reverse Machine Flyes
200
Set 1 : 110.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10

Food:

[TABLE="class: table0, width: 760"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,650[/TD]
[TD="bgcolor: #E9F8FE, align: center"]74[/TD]
[TD="bgcolor: #E9F8FE, align: center"]88[/TD]
[TD="bgcolor: #E9F8FE, align: center"]190[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,647[/TD]
[TD="bgcolor: #E9F8FE, align: center"]36[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar
[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 10, 2013

Sort of a rest day today....

A.M. 30 minutes of ab work with a kettle bell

P.M. I was going to do legs, but the place was packed and I wouldn't have got anything done. 2 miles on the treadmill

FOOD:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,976[/TD]
[TD="bgcolor: #E9F8FE, align: center"]97[/TD]
[TD="bgcolor: #E9F8FE, align: center"]92[/TD]
[TD="bgcolor: #E9F8FE, align: center"]230[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,893[/TD]
[TD="bgcolor: #E9F8FE, align: center"]48[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 11, 2013

Body Stats Update

Last week:

[TABLE="class: cms_table, width: 610"]
[TR]
[TD][TABLE="class: cms_table_InnerTable, width: 606"]
[TR]
[TD]Weight : 217 lbs[/TD]
[TD]Body Fat : ? %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 49.5 inches[/TD]
[TD]Waist : 37.25 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55.25 inches[/TD]
[TD]Foreams : 14 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 41 inches[/TD]
[TD]Thighs : 27 inches[/TD]
[TD]Calves : 17 inches[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]

This week:

[TABLE="width: 610"]
[TR]
[TD][TABLE="class: InnerTable, width: 606"]
[TR]
[TD]Weight : 215.6 lbs[/TD]
[TD]Body Fat : ? %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 49.5 inches[/TD]
[TD]Waist : 37.25 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55.25 inches[/TD]
[TD]Foreams : 14 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 40.75 inches[/TD]
[TD]Thighs : 26 inches[/TD]
[TD]Calves : 17 inches

[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 14, 2013

Ok, I had a few days of rest and I'm back at it again. I may not get two workouts in during most days this week due to work, but I should get at least one.

A.M. Legs

Workout Logs
Exercise Name
1 RM
Lifting Logs

Barbell Squat
348.33
Set 1 : 275.0x8
Set 2 : 275.0x8
Set 3 : 275.0x8

Leg Extensions
333.33
Set 1 : 190.0x10
Set 2 : 210.0x10
Set 3 : 250.0x10
Set 4 : 250.0x8

Lying Leg Curls
173.33
Set 1 : 110.0x10
Set 2 : 130.0x10
Set 3 : 130.0x10
Set 4 : 130.0x10

Thigh Abductor
220
Set 1 : 130.0x15
Set 2 : 150.0x12
Set 3 : 165.0x10

Thigh Adductor
230.99
Set 1 : 150.0x12
Set 2 : 165.0x12
Set 3 : 165.0x12
Set 4 : 165.0x12

Seated Calf Raise
307.5
Set 1 : 205.0x15
Set 2 : 205.0x15
Set 3 : 205.0x10
Set 4 : 180.0x18

Food:

[TABLE="class: table0, width: 760"]
[TR="class: spacer"]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,256[/TD]
[TD="bgcolor: #E9F8FE, align: center"]146[/TD]
[TD="bgcolor: #E9F8FE, align: center"]119[/TD]
[TD="bgcolor: #E9F8FE, align: center"]210[/TD]
[TD="bgcolor: #E9F8FE, align: center"]3,393[/TD]
[TD="bgcolor: #E9F8FE, align: center"]59[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar

[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 16, 2013

I'm behind on logs!!! I'll explain by being a crybaby. There is a major re-organization happening in secret at work. Everyone is stressed and uptight. I have a pending promised promotion hanging in the balance. I've had to work early and late. I'm expecting to be called in and grilled about the promotion anytime. Due to that I've upped the carbs this week. I can't be in an intense "interview" in a carb-less coma! Good thing I increased the carbs too, because my wife just vomited as I'm typing and two of my toddlers woke up crying. I needed the carbs for fuel today!!!! I was going to enter logs for food yesterday and today, but f it! I'll add workouts though. I lifted twice today trying to play catch up. Arms in the morning and chest in the evening. Not a good plan but hell, I'm getting it done! I was weak on my chest lifts. I'll blame the early morning triceps work! Maybe I'm just a puss.....just spent 15 minutes with puking wife and crying 2yr old. They are happy now and I can continue.

Note on the tren: I was a sweaty mess while sleeping last night.

A.M.

Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
63.33
Set 1 : 40.0x10
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 50.0x7

Triceps Pushdown - Rope
160
Set 1 : 105.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10

Cable Reverse Grip Curls
133.33
Set 1 : 100.0x10
Set 2 : 100.0x8
Set 3 : 100.0x8
Set 4 : 100.0x8

Cable Rope Overhead Triceps Extension
200
Set 1 : 150.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120.0x10

Dumbbell Preacher Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8

P.M. I may have done better with a spotter. I can usually tell what my limits are, but with it being the second workout of the day, it felt weird, so I racked the weight early.

Barbell Bench Press
361
Set 1 : 285.0x8
Set 2 : 285.0x8
Set 3 : 285.0x5
Set 4 : 285.0x5

Barbell Incline Bench Press
234.33
Set 1 : 185.0x8
Set 2 : 185.0x8
Set 3 : 135.0x10
Set 4 : 135.0x10

Hammer strength bench
228
Set 1 : 180.0x8
Set 2 : 160.0x6
Set 3 : 160.0x6
Set 4 : 160.0x5

Machine Fly
200
Set 1 : 130.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10

returnofthdragon · May 17, 2013

Workout felt great today. I did everything with speed, but good form. Rest periods were 30 seconds or less. I wanted to lift again in the P.M. but I'm still sore from the two sessions yesterday. Four sessions in two days may have been a little much.

A.M. Back

Workout Logs
Exercise Name
1 RM
Lifting Logs

Hammer Underhand Pull down
266.66
Set 1 : 180.0x10
Set 2 : 200.0x10
Set 3 : 200.0x10
Set 4 : 200.0x10

Hammer row
266.66
Set 1 : 180.0x10
Set 2 : 200.0x10
Set 3 : 200.0x10
Set 4 : 200.0x10

Barbell Shrugs Behind The Back
472.5
Set 1 : 315.0x15
Set 2 : 315.0x15
Set 3 : 315.0x15
Set 4 : 315.0x10

Wide Grip Lat Pulldown
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Set 4 : 165.0x10

Cable Seated Row
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10

returnofthdragon · May 18, 2013

Progress post

Last month

Body Stats
[TABLE="class: cms_table, width: 610"]
[TR]
[TD][TABLE="class: cms_table_InnerTable, width: 606"]
[TR]
[TD]Weight : 219.6 lbs[/TD]
[TD]Body Fat : ? %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 47.5 inches[/TD]
[TD]Waist : 38 inches[/TD]
[TD]Arms : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55 inches[/TD]
[TD]Foreams : 14 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 41.25 inches[/TD]
[TD]Thighs : 26.5 inches[/TD]
[TD]Calves : 17 inches[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]

Today: One note, my measurements on chest and shoulders have been inconsistent. Starting today, my wife is going to do those.

Body Stats
[TABLE="width: 560"]
[TR]
[TD][TABLE="class: InnerTable, width: 556"]
[TR]
[TD]Weight : 215.4 lbs[/TD]
[TD]Body Fat : ? %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 48.5 inches[/TD]
[TD]Waist : 37 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 54 inches[/TD]
[TD]Foreams : 14.5 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 40.5 inches[/TD]
[TD]Thighs : 25.75 inches[/TD]
[TD]Calves : 16.75 inches[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]

I may have to get pics up sometime. The difference are very obvious visually.

returnofthdragon · May 20, 2013

I think I had a stomach flu since Friday. I thought I was just having issues due to the acne antibiotics I take, but it was worse. I didn't eat a lot this weekend and felt like crap until this afternoon. I feel better now. I worked out this morning anyway, but I skipped the second workout. It still felt good. I'm getting stronger in some areas despite losing weight.

Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x9
Set 3 : 50.0x8
Set 4 : 40.0x8

Dip Machine
360
Set 1 : 270.0x10
Set 2 : 270.0x10
Set 3 : 270.0x10
Set 4 : 270.0x10

Cable Reverse Grip Curls
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10

Cable Tricep Incline Pushdown
140
Set 1 : 90.0x10
Set 2 : 90.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10

Dumbbell Preacher Curl
73.33
Set 1 : 55.0x10
Set 2 : 55.0x10
Set 3 : 55.0x8
Set 4 : 55.0x8

Food:
[TABLE="class: table0, width: 760"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,052[/TD]
[TD="bgcolor: #E9F8FE, align: center"]128[/TD]
[TD="bgcolor: #E9F8FE, align: center"]70[/TD]
[TD="bgcolor: #E9F8FE, align: center"]209[/TD]
[TD="bgcolor: #E9F8FE, align: center"]4,201[/TD]
[TD="bgcolor: #E9F8FE, align: center"]34[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar

[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 25, 2013

Ok, flu and work insanity are all behind me. It?s time to get back on track. I?ve been working out, but my diet has been less strict. I?ll catch up the workouts here and should be back on track with diet and exercise tracking from here on out. The below workouts have been going great. I feel strong. I feel energy and I?m looking better!
05-21
Exercise Name
1 RM
Lifting Logs

Standing Low Pulley Deltoid Raise
66.66
Set 1 : 30.0x10
Set 2 : 40.0x10
Set 3 : 50.0x10
Set 4 : 50x8

Cable Rear Lateral Raise
66.66
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50x10

Cable Front Raise
40
Set 1 : 30.0x10
Set 2 : 30.0x10
Set 3 : 30.0x10
Set 4 : 30x10

Hammer Shoulder Press
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Dumbbell Arnold Press
73.33
Set 1 : 55.0x10
Set 2 : 55.0x10
Set 3 : 50.0x10
Set 4 : 55.0x10

05-22
Exercise Name
1 RM
Lifting Logs

Wide Grip Lat Pulldown
240
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Cable Seated Row
260
Set 1 : 150.0x10
Set 2 : 165.0x10
Set 3 : 180.0x10
Set 4 : 195.0x10

Hammer row
306.66
Set 1 : 180.0x10
Set 2 : 230.0x10
Set 3 : 230.0x10
Set 4 : 230.0x10

Barbell Shrugs Behind The Back
442.5
Set 1 : 295.0x15
Set 2 : 295.0x15
Set 3 : 295.0x15
Set 4 : 295.0x15

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps

05-23

Exercise Name
1 RM
Lifting Logs

Barbell Squat
366.66
Set 1 : 275.0x10
Set 2 : 275.0x10
Set 3 : 275.0x10

Leg Extensions
306.66
Set 1 : 230.0x10
Set 2 : 230.0x10
Set 3 : 230.0x10
Set 4 : 230.0x10

Lying Leg Curls
173.33
Set 1 : 110.0x10
Set 2 : 130.0x10
Set 3 : 130.0x10
Set 4 : 130.0x10

Standing Barbell Calf Raise
641.66
Set 1 : 315.0x20
Set 2 : 385.0x20
Set 3 : 385.0x20
Set 4 : 385.0x20

ab machine
249.99
Set 1 : 150.0x20
Set 2 : 150.0x20
Set 3 : 150.0x20
Set 4 : 150.0x20

Oblique Crunches
40
Set 1 : 40 Laps/Reps
Set 2 : 40 Laps/Reps
Set 3 : 40 Laps/Reps

returnofthdragon · May 28, 2013

Last night I woke up a lot. Either I woke in a puddle of sweat or shivering. I tried switching doses to EOD....bad idea. I'm back to ED now!

Today's workout.

Exercise Name
1 RM
Lifting Logs
Edit | Delete

Barbell Bench Press
373.66
Set 1 : 275.0x10
Set 2 : 295.0x8
Set 3 : 315.0x4
Set 4 : 315.0x4
Set 5 : 225x12

Dumbbell Incline Fly
86.66
Set 1 : 65.0x10
Set 2 : 65.0x10
Set 3 : 65.0x10
Set 4 : 65.0x10

hammer strength incline
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10

Hammer strength bench
240
Set 1 : 180.0x10
Set 2 : 160.0x9
Set 3 : 160.0x9

returnofthdragon · May 29, 2013

I slept great last night. When my alarm when off I was hot, sweaty and HUNGRY. The tren is doing it's work! I had great intensity for an A.M. workout. My rest periods were equal to or under 30 seconds.

Exercise Name
1 RM
Lifting Logs

Wide Grip Lat Pulldown
253.33
Set 1 : 160.0x10
Set 2 : 190.0x10
Set 3 : 190.0x10
Set 4 : 190.0x10

Cable Seated Row
260
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10

Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Hammer row
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Barbell Bent Over Row
246.66
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 185.0x10
Set 4 : 185.0x10

returnofthdragon · May 30, 2013

Lots of aerobic exercise with the wife last night. Twenty minutes of heavy bag this morning.

[TABLE="class: table0, width: 760"]
[TR]
[/TR]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,851[/TD]
[TD="bgcolor: #E9F8FE, align: center"]136[/TD]
[TD="bgcolor: #E9F8FE, align: center"]57[/TD]
[TD="bgcolor: #E9F8FE, align: center"]188[/TD]
[TD="bgcolor: #E9F8FE, align: center"]3,309[/TD]
[TD="bgcolor: #E9F8FE, align: center"]25[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar

[/TD]
[/TR]
[/TABLE]

returnofthdragon · May 31, 2013

I have not felt like eating all day. That's not normal for me. I've had to force myself to eat and most of my normal food almost made me vomit thinking of it.

Workout Logs
Exercise Name
1 RM

Dumbbell Alternate Bicep Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 50.0x7

Cable Tricep Incline Pushdown
140
Set 1 : 105.0x10
Set 2 : 105.0x10
Set 3 : 105.0x10
Set 4 : 105.0x10

Dumbbell Preacher Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x8

Cable Reverse Grip Curls
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10

Triceps Pushdown V-Bar
200
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 150.0x10
Set 4 : 150x10

Seated Calf Raise
300
Set 1 : 180.0x20
Set 2 : 180.0x20
Set 3 : 180.0x20
Set 4 : 180.0x18

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,768[/TD]
[TD="bgcolor: #E9F8FE, align: center"]153[/TD]
[TD="bgcolor: #E9F8FE, align: center"]52[/TD]
[TD="bgcolor: #E9F8FE, align: center"]159[/TD]
[TD="bgcolor: #E9F8FE, align: center"]934[/TD]
[TD="bgcolor: #E9F8FE, align: center"]75[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · Jun 1, 2013

Update:

Body Stats
[TABLE="width: 568"]
[TR]
[TD][TABLE="class: InnerTable, width: 564"]
[TR]
[TD]Weight : 215.8 lbs[/TD]
[TD]Body Fat : 0 %[/TD]
[TD]Height : 68 inches[/TD]
[/TR]
[TR]
[TD]Chest : 49.5 inches[/TD]
[TD]Waist : 36.75 inches[/TD]
[TD]Arms : 17.75 inches[/TD]
[/TR]
[TR]
[TD]Shoulders : 55 inches[/TD]
[TD]Foreams : 14 inches[/TD]
[TD]Neck : 17.5 inches[/TD]
[/TR]
[TR]
[TD]Hips : 40.5 inches[/TD]
[TD]Thighs : 26 inches[/TD]
[TD]Calves : 16.5 inches

[/TD]
[/TR]
[/TABLE]
[/TD]
[/TR]
[/TABLE]

returnofthdragon · Jun 3, 2013

Today's workout

Workout Logs
Exercise Name
1 RM
Lifting Logs

Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35x10

Dumbbell Front Raise
44.33
Set 1 : 35.0x8
Set 2 : 35.0x8
Set 3 : 30.0x8
Set 4 : 30x8

Cable Up Right Row
240
Set 1 : 130.0x10
Set 2 : 150.0x10
Set 3 : 180.0x10
Set 4 : 180x10

Reverse Machine Flyes
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps

Food:
[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,910[/TD]
[TD="bgcolor: #E9F8FE, align: center"]112[/TD]
[TD="bgcolor: #E9F8FE, align: center"]58[/TD]
[TD="bgcolor: #E9F8FE, align: center"]236[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,204[/TD]
[TD="bgcolor: #E9F8FE, align: center"]39[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar

[/TD]
[/TR]
[/TABLE]

returnofthdragon · Jun 4, 2013

I was a sweaty mess at the gym today. The tren is doing it's work.

Workout Logs
Exercise Name
1 RM
Lifting Logs

Wide Grip Lat Pulldown
260
Set 1 : 165.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10

Barbell Bent Over Row
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Set 4 : 165.0x10

Romanian Deadlift
272.33
Set 1 : 215.0x8
Set 2 : 215.0x8
Set 3 : 215.0x8
Set 4 : 215x8

Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Food:

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]1,895[/TD]
[TD="bgcolor: #E9F8FE, align: center"]123[/TD]
[TD="bgcolor: #E9F8FE, align: center"]44[/TD]
[TD="bgcolor: #E9F8FE, align: center"]206[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,669[/TD]
[TD="bgcolor: #E9F8FE, align: center"]38[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"]Your Daily Goal[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,550[/TD]
[TD="bgcolor: #E9F8FE, align: center"]351[/TD]
[TD="bgcolor: #E9F8FE, align: center"]85[/TD]
[TD="bgcolor: #E9F8FE, align: center"]96[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,500[/TD]
[TD="bgcolor: #E9F8FE, align: center"]51[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total remaining"]
[TD="class: first, align: right"]Remaining[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]655[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]228[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]41[/TD]
[TD="class: negative, bgcolor: #E9F8FE, align: center"]-110[/TD]
[TD="class: negative, bgcolor: #E9F8FE, align: center"]-169[/TD]
[TD="class: positive, bgcolor: #E9F8FE, align: center"]13[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

returnofthdragon · Jun 6, 2013

Yesterday:

2 miles on the treadmill

4x50 crunches

[TABLE="class: table0, width: 760"]
[TR="class: total"]
[TD="class: first, align: right"]Totals[/TD]
[TD="bgcolor: #E9F8FE, align: center"]2,778[/TD]
[TD="bgcolor: #E9F8FE, align: center"]132[/TD]
[TD="bgcolor: #E9F8FE, align: center"]112[/TD]
[TD="bgcolor: #E9F8FE, align: center"]224[/TD]
[TD="bgcolor: #E9F8FE, align: center"]5,742[/TD]
[TD="bgcolor: #E9F8FE, align: center"]28[/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR="class: total alt"]
[TD="class: first, align: right"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="bgcolor: #E9F8FE, align: center"][/TD]
[TD="class: empty, align: center"][/TD]
[/TR]
[TR]
[TD="class: first"][/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Calories[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Carbs[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Fat[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Protein[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sodium[/TD]
[TD="class: alt, bgcolor: #2B9ACB, align: center"]Sugar[/TD]
[/TR]
[/TABLE]

Today:

Workout Logs
Exercise Name
1 RM
Lifting Logs

Barbell Bench Press
366.66
Set 1 : 225.0x10
Set 2 : 275.0x10
Set 3 : 275.0x8
Set 4 : 275.0x8

Dumbbell Incline Fly
93.33
Set 1 : 65.0x10
Set 2 : 70.0x10
Set 3 : 70.0x10
Set 4 : 70.0x10

Dips
20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 13 Laps/Reps

Barbell Incline Bench Press
246.66
Set 1 : 185.0x10
Set 2 : 185.0x10
Set 3 : 185.0x10
Set 4 : 180.0x10

returnofthdragon · Jun 7, 2013

The workout felt great today. My rest us under 30 seconds most of the time.

Workout Logs
Exercise Name
1 RM
Lifting Logs

63.33
Set 1 : 50.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 50.0x8

Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10

Cable Reverse Grip Curls
133.33
Set 1 : 100.0x10
Set 2 : 100.0x10
Set 3 : 100.0x10
Set 4 : 100.0x10

Cable Tricep Incline Pushdown
140
Set 1 : 105.0x10
Set 2 : 105.0x10
Set 3 : 105.0x10
Set 4 : 105.0x8

Dumbbell Preacher Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x9
Set 4 : 50.0x6

1.5 miles on the treadmill.

returnofthdragon · Jun 13, 2013

I?m a little behind on updates. My laptop died and I seem to be too lazy to use my phone or desktop. I?m feeling good and looking better.
Monday 6/10
Workout Logs
Exercise Name
1 RM
Lifting Logs

Barbell Shrugs Behind The Back
458.33
Set 1 : 225.0x20
Set 2 : 275.0x15
Set 3 : 275.0x20
Set 4 : 275.0x17

Wide Grip Lat Pulldown
260
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10

Cable Back Incline Pushdown
120
Set 1 : 60.0x10
Set 2 : 90.0x10
Set 3 : 90.0x10
Set 4 : 90.0x10

Cable Seated Row
260
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 195.0x10
Set 4 : 195.0x10

Tuesday: 1.6 miles on the treadmill

Wednesday

Exercise Name
1 RM
Lifting Logs

1 mile on the treadmill

Barbell Incline Bench Press
246.66
Set 1 : 185.0x10
Set 2 : 185.0x10
Set 3 : 185.0x10
Set 4 : 180.0x10

hammer strength incline
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Hammer strength bench
234.33
Set 1 : 180.0x8
Set 2 : 185.0x8
Set 3 : 160.0x8
Set 4 : 180.0x8

Dips
20
Set 1 : 20 Laps/Reps
Set 2 : 18 Laps/Reps
Set 3 : 14 Laps/Reps

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps
Set 4 : 100 Laps/Reps

ab rotation
150
Set 1 : 90.0x20
Set 2 : 90.0x20
Set 3 : 90.0x20
Set 4 : 90.0x20

ab machine
249.99
Set 1 : 150.0x20
Set 2 : 150.0x20
Set 3 : 130.0x20
Set 4 : 130.0x20

Thursday

Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
63.33
Set 1 : 50.0x8
Set 2 : 50.0x8
Set 3 : 50.0x8
Set 4 : 50.0x7

Triceps Pushdown - Rope
160
Set 1 : 105.0x10
Set 2 : 105.0x10
Set 3 : 120.0x10
Set 4 : 120x10

Dumbbell Preacher Curl
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Set 4 : 50.0x5

Cable One Arm Tricep Extension
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10

returnofthdragon · Jun 15, 2013

I would post a Saturday stats update, but there was very little change. I .5 lbs lighter, but nothing else really changed. My wife has started getting a little gym crazy and wanting to go all of the time. That should get me a few more workouts.

Friday:

Dumbbell Lateral Raise
46.66
Set 1 : 35.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35x10

Dumbbell Front Raise
38
Set 1 : 30.0x8
Set 2 : 30.0x8
Set 3 : 30.0x8

Cable Up Right Row
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150x10

Reverse Machine Flyes
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10

Hammer strength bench
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180x10

Today:

1/2 mile on the treadmill

Crunches with Legs on a Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps
Set 4 : 100 Laps/Reps

ab machine
216.66
Set 1 : 130x20
Set 2 : 130x20
Set 3 : 130x20
Set 4 : 130x20

ab rotation
116.66
Set 1 : 70x20
Set 2 : 70x20
Set 3 : 70x20

Rope Crunch
166.66
Set 1 : 100x20
Set 2 : 100x20
Set 3 : 100x20
Set 4 : 100x20

RoTD's log

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

Labpe Peptide

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