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Post by philrogers3 on Jul 15, 2007 18:42:59 GMT -5
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.
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Post by philrogers3 on Jul 16, 2007 15:53:52 GMT -5
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..
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Post by philrogers3 on Jul 17, 2007 9:34:13 GMT -5
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.
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Post by Tim Wescott on Jul 17, 2007 20:00:41 GMT -5
Good workouts Phil...............great to have you back posting too!
Stay on course! #arockon6ha#
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Post by philrogers3 on Jul 17, 2007 21:39:12 GMT -5
Thanks, Tim!
One more workout tonight, spur of the moment jog with the lady.
2 miles around the neighborhood, took about 19 minutes.
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Post by philrogers3 on Jul 18, 2007 11:20:44 GMT -5
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.
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Post by philrogers3 on Jul 19, 2007 21:42:26 GMT -5
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.
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Post by Intensity on Aug 3, 2007 14:40:09 GMT -5
Phil, where are you? It's time to get back to action!
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