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Post by loneagle on Apr 19, 2008 11:55:42 GMT -5
I've been back to the iron for about a year and a half now and have made some steady improvments so far. I started at 265 lbs and now I'm right at 220 with another 20 or so to go. I stand 5'10" tall. My goals are to get lean and look good. After that, who knows? Maybe enter a local masters competition. The diet and cardio are my main focus right now. I've been trying to keep the calories around 2000. I'm using fitday to log my food info. The link is at the bottom of this page. If you have any advice, please feel free to comment!
Thur 4/17 Shoulders/Arms BW 220 lbs warm up Seated B/N press 115/8 x 4 Side laterals 20/10 x 4 Rear delt machine 60/10 x 4
Close grip B/P 205/8 x 4 Pushdown 80/10 x 4
Hammer curl 35/8 x 4 Spider bench curl 65/8 x 4
(Kept rest periods at 30-60 seconds between sets) Cardio for 20 min with HR at 130 BPM
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Post by fit on Apr 19, 2008 12:23:45 GMT -5
Welcome back- good for you to start a log.
Chris
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Post by loneagle on Apr 19, 2008 13:15:10 GMT -5
Thanks for the welcome, Chris!!
Friday 4/18 Legs BW 219 lbs Leg extension 80/10 x 4 Front squat 135/10 x 4 Hack slide 185/10 x 4 SLDL 135/10 x 4 Leg curl 100/10 x 4 Calf raise on Leg press ?/15 x 4
(Kept rest periods at 30-60 seconds between sets)
Recumbant bike for 18 min
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Post by loneagle on Apr 19, 2008 16:36:57 GMT -5
Sat 4/19 Chest Back Incline D/B press 50/10 65/8 75/8 85/8 90/8 100/7 D/B Flies 37.5/8 x 4 Pec deck machine 100/12 x 4
Bent over B/B row 135/8 x 4 Hammer ISO Row 225/8 x 4 Lat pulldown 130/8 x 4
(Kept rest periods at 30-60 seconds between sets)
Recumbant bike for 18 min
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Post by Roger on Apr 19, 2008 18:28:02 GMT -5
Welcome John, looks like you are on the right track. Keep it up
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Post by loneagle on Apr 20, 2008 15:46:40 GMT -5
Thank you, Roger!
No weights today! My body is good and sore from the last 3 days of training. Got bored and decided to hit the gym for some cardio. After 30 minutes on the treadmill, I went and punched the bag for 4 x 2 minute rounds with a 1 min rest in between. I haven't done this for quite awhile and it felt pretty good!
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Post by Intensity on Apr 21, 2008 12:48:14 GMT -5
Thank you, Roger! No weights today! My body is good and sore from the last 3 days of training. Got bored and decided to hit the gym for some cardio. After 30 minutes on the treadmill, I went and punched the bag for 4 x 2 minute rounds with a 1 min rest in between. I haven't done this for quite awhile and it felt pretty good! Good stuff, the idea is to be active and burn calories!!! Stay intense John, you'll succeed!!! Mo
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Post by beckie on Apr 21, 2008 17:45:25 GMT -5
I used to do alot of work on the speedball-it was great for my rear delts and it also was an awesome stress release! Keep up the great job ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by loneagle on Apr 21, 2008 23:34:31 GMT -5
Mo, Thanks for the motivating words!
Beckie, I also use the speed ball and I agree it's a real killer on the delts. I need to work it more often!
Mon 4/21 Shoulders/arms BW 220 lbs Seated B/N press 120/8 x 4 Front/ side lateral raise 20/8 x 4 Icarian rear delt machine 100/8 x 4
C/G bench press 215/8 x 4 Icarian tricep ext. 90/8 x 4
D/B Curl 35/8 x 4 Icarian bicep curl 60/8 x 4
Cardio for 15 min w/ HR at 130-140
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Post by loneagle on Apr 23, 2008 9:24:50 GMT -5
Well, I now have an injured shoulder from the presses behind the neck. >:(I guess I can no longer do this exercise. I'll switch to the D/Bs and go light for awhile and let the injury heal.
Tues 4/22 BW-219 No weights tonight, just cardio. Treadmill for 25 min with HR at 120 BPM.
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Post by fit on Apr 23, 2008 11:11:11 GMT -5
Ugh- sorry about that... I'll never do them behind the neck. Standing Military and other stuff for me.
Recover soon!
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Post by mrky03 on Apr 23, 2008 18:11:24 GMT -5
John, its good to see you posting your training. It really is helpful to keep a journal. I'm on my second year and its helpful to sometimes be able to go back and see what I was doing a year ago. So just keep posting!
Sorry to hear about your shoulder, check out the thread on rotator cuff training. It may be helpful.
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Post by loneagle on Apr 23, 2008 23:43:59 GMT -5
Thanks, guys! The only problem I have with logging is I forget what I did by the time I get home. Old age I guess... ![;)](//storage.proboards.com/forum/images/smiley/wink.png) I think the shoulder will be OK. I'm going to try to take it easy for a few weeks. I'll see how it feels when I train chest on Friday night. I'll check the rotater thread! Had a good leg workout this evening, felt stong! Wed 4/23 Legs Hack squat 225/10 x 4 Leg press 315/10 x 4 Leg ext 100/10 x 4 SLDL 155/8 x 3 Seated leg curl 90/8 x 4 Cardio- bike for 20 min
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Post by loneagle on Apr 25, 2008 18:31:06 GMT -5
The injured shoulder did OK today. I took it nice and easy. Had a great workout. I am down one more pound in bodyweight. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Fri 4/25 Chest Back BW-218 Bench press 135/10 185/10 205/10 Incline D/B press 60/10 x 3 Pec deck machine 90/12 x 4 Bent over B/B row 140/8 x 4 Hammer ISO Row 275/8 x 4 Lat pulldown 140/8 x 4
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Post by Roger on Apr 26, 2008 14:32:02 GMT -5
John glad to hear the shoulder is okay. I do not do any exercise behind the head any more, too easy to hurt the shoulders. We get older we have to play smarter. LOL Training looking great
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Post by loneagle on Apr 27, 2008 16:57:27 GMT -5
Yep, I learned my lesson on that exercise!
Sun 4/27 Legs Pause squats 185/8 x 3 Hack squat 225/8 x 3 superset w/ Leg extension 70/8 x 3 Leg curl 110/8 x 3 SLDL 135/8 x 3
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Post by fit on Apr 27, 2008 17:39:01 GMT -5
So you, Keith and I did legs today (Sunday!) and I think if you combined my workout and yours... Keith would have us by about 3x's the volume. #smileybusted4nh# #arockon6ha#
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Post by Roger on Apr 27, 2008 17:57:42 GMT -5
training right on John. Keep it coming
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Post by loneagle on Apr 27, 2008 19:17:54 GMT -5
Thanks Guys! Next time, I'll include the warm up sets, so ya'll don't think I'm slackin! hehe As I become more conditioned, I'll add some more volume.
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Post by Roger on Apr 28, 2008 19:32:47 GMT -5
You are doing great John, keep it up
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