Phil's Journal - Time to get back on a roll

[philrogers3]

Well, I am back at 231lbs and it's time to get back into it since my lower back is healing up... I sat on my ass recovering and gained almost 15lbs. I guess that's what happens when you burn tons of calories per day (hard labor construction) and then keep eating the same once you are off doing nothing for a few weeks! Probably a lot of water, so I am expecting to be at around 225lbs by the 22nd.. Anywho, finally my first workout since my lower back injury last month.. Oh yeah, I am also trying the Power/Rep Range/Shock workout, kind of..

Goals for the week:

-Get my diet back in order and stop eating like a fatty.

-225lbs by 7/22/07

I will be making and hopefully achieving weekly goals.. Feel free to jump on me if you see me fail at making these goals.

7/15/07 Chest, cardio

Bench Press - 245X6, 245X6, 245X6

Incline Bench Press- 205X6, 215X4, 215X4

Dips- BW+45lbs for 3 sets of 6.

Flat bench DB Chest stretch- 60's for 40 seconds (that stuff is pretty painful)

Clapping pushups- BWX15, 10

Cardio - 2.31 miles total, ran the first mile increasing from 6.1mph to 7.3mph.. Then I did HIIT using a 5% incline and running at 6.5mph for 1-1.5 minutes each interval.. 25 minutes total including 5 minute cool down.

All in all, I was happy with this workout and I am excited to finally get back in the gym.

[philrogers3]

7/16/07 Back, Abs

Weight- 229lbs

Pull ups- BWX6, 6, 6

Rope Pull ups- BWX6

Close grip pull ups- BWX8, 6

One arm rows- 90X6, 100X6 (felt light, but I didn't want to chance anything with my back)

Seated Cable rows- 160X6 200X6

Hyper extension- BWX15, 15

Roman chair sit ups- BWX15, 15

Treadmil- 2.36 miles and 25 minutes total (including 5 minute cooldown) 1st 10 minutes from 6.2 up to 7.3mph and then HIIT with a 5.5% and 6.6mph jog every other minute for the last 10 minutes before cool down.

Good cardio workout, i'm not 100% confident about my lower back yet, but the back workout was ok..

[philrogers3]

7/17/07 AM Cardio

Weight- 225.8lbs

1 mile between 6.0-7.0mph and then 5 minutes of HIIT incline + running between 6.0-7mph

Feeling good, I was right about the water weight.. Calories were at 1,861 yesterday so I am going to bump that up to 2,000 to see how that goes.

[Tim Wescott]

Good workouts Phil...............great to have you back posting too!

Stay on course! #arockon6ha#

[philrogers3]

Thanks, Tim!

One more workout tonight, spur of the moment jog with the lady.

2 miles around the neighborhood, took about 19 minutes.

[philrogers3]

7/18/07 Shoulders, traps, cardio

Weight- 224lbs

Seated DB Press- 80X6, 80X6, 80X6

Upright Rows- 95X6, 115X6, 115X6

One arm laterals- 40X6, 40X6, 40X6

DB Shrugs- 60X15, 60X15, 60X15 (Went light on these because I didn't want to put too much strain on my lower back)

Cardio- 20 minutes jog/HIIT on treadmil

Good workout, strength hasn't gone down much since my injury, and the weight I put on is falling off.

[philrogers3]

7/19/07 Arms

Weight- 224.2

Close Grip Press- 225X6, 245X5, 245X5

Skull crushers- 105X6 115X5

Pushdowns- 100X6 120X2

EZ Bar Curls- 105X6, 105X6, 105X6

Hammer Curls- 60X6, 50X6, 50X6

Standing forearm curls- 115X12, 115X10

Pretty good workout, I will increase weight on everything next "power" week.

25 minute bike ride tonight, couple miles cruising around the neighborhood.

[Intensity]

Phil, where are you? It's time to get back to action!