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Gym Owner, Show Promoter, Fight Manager & Fighter, NPC Aug7


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Not sure how often Ill be on to update, but hey if it keeps a log and gets me inspired then what the heck why not?

 

1-28-09 Wednesday

So far, 2 pack ( one serving ) granola bar nature valley 190 cal. , and bag of trail mix 270 cal.

 

50 good morning pushups..

 

Squats -

2 x 10 at 115

2 x 10 at 205

1 x 10 at 225

 

Leg Extensions

1 x10 at 40

1 x 10 at 60

1 x 10 at 80

 

Machine squats

1 x 10 at 220

1x 10 at 240

1 x 10 at 260

 

Calf Press Machine

1 x 20 at 220

2 x 10 at 300

 

Ab Curls

1 x 15 at 120

1 x 10 at 140

1 x 10 at 160 (hard )

 

Hangin Leg lifts 20

 

So far thats all.. I feel lazy no morning run to work, but in this weather its not safe.. Well more later Im sure.

 

Another 50 pushups

A few 5 minute or so fast incline walks on the treadmill

 

2 x 25 speed squats, low, alternating foot position

10 stork squats ea leg

 

Lunch - 2 tortillas with peanut butter, spanish rice, and baked beans, and a bunch of hot sauce.

Snack - Tea and Pretzels

Dinner - 3 tortillas with spanish rice, and baked beans.

Snack - 5 Tablespoons peanut butter, white rice with sweet and sour sauce, and a handful of glazed walnuts

 

Plus some cold weather walking for transportation..

Thats all for today.

Edited by aluck
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1-29-09

 

Lazy as hell so far today. Stayed up late last night...Yuck!

 

Breakfast/Lunch.. - Spanish Rice, Baked Beans.

 

Walked home from school probably 4 -4.2 miles, just a little over an hour, but mapquest is say 4 miles.. wow walked quicker than I thought!

 

Dinner - 2 tortilla, lettuce, canned corn.

 

Late night - Decided if I was going to eat junk I was going to find out what it took to 1) make me no longer hungry and 2) where I got full

4 Dry Ramens with chinese hot mustard and franks hot sauce (dont ask) - 1600 cal

3 serving bags lays chips - 330 cal

4 serving presweeted oatmeal packs -440 cal

 

Okay, got not hungry, after all but two Ramen's , then found full after the last two. Yeah I was hungry, roomates had nothing to bum but junk (obviously) and I was going to eat some so decided to find out a few things. One I was seriously hungry, and two... Now that Im getting close to my deadline I probably going to pay for snacking while studying for hours... lol On another note - I actually slept well after.

Edited by aluck
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Woke up groggy after 3 hours of sleep, but well rested - prbably the huge food intake last night - extra energy... lol crappy food still makes your motor run.

 

Ran to work (slowly ) - had fun, overdressedfor the warm 29 degrees, and made a game of running thru all the deep snow drifts - surprisingly it is just like sand... 2.5 miles.

 

Yeah buddy - lol

2 x 25 pushups

 

10 minutes on the eliptical.. it seems I get to 10 minutes then things always get busy..

 

Still shakey - lol

 

Alternated

Lat pull down 2 x 10 @ 80 1 x 10 @ 100

Tilted seated row 1 x 10 @ 100, 1 x 10 @ 120, 1 x 10 @ 140

 

Straight arm cable pull downs 1 x 10 @ 65

Lat pull 1 x 10 @ 80

Straight arm cable pulldowns 1x 10 @ 65

Lat pull 1 x 10 @ 70 (for form)

Straight arm cable pulldowns 1 x 10 @ 65

Lat pull 1 x 6 @ 100

 

Lower back extensions 10 w/ 60 dumbell, 10 with body weight only

Cable deadlifts 1 x 10 @ 120

 

Front shrugs 2 x 10 @ 135, 1 x 10 @ 185

Back shrugs 1 x 10 @ 135

 

Upper braced curls 1 x 10 @ 70, 1 x 9 @ 80, 1 x 11 @ 85

 

Lying curls 1 x 15 @ 60

Cable curls 1 x 4 @ 90 immediate,1 x 4 @ 70, immediate 1 x 6 @ 40 (all assisted)

 

Cable crunch with bicep curl 1 x 15 @ 100, 2 x 10 @ 140

 

Whew!

 

Free time at work... lol

Cable crunch 1 x 30 @ 120, 3 x 30 @ 140

Another 50 pushups, 20 reg, 20 wide, 10 plyo

 

Lunch - spanish rice, franks hot sauce, baked beans, handful of tortilla chips

Dinner - Kraut, raw cabbage too, beans, spanish rice

Late night - Scewan(sp ) tofu, Kung Po Veggies, White rice, Sweet n Sour sauce, Soy sauce

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Breakfast - Soy chai tea

Lunch - Spanish Rice, beans, 2 torillas, franks hot sauce

Snack - V8 Fusion

Dinner - Stuffed Bell pepper (spanish rice again lol), mashed potatoes, green beans, baked beans

Snack - 1 cup blueberries, 1 apple, Trail mix 3 servings, 2 tortillas with hot sauce

 

Biked 4 mile trip to Plato's Closet and back.. so 8 miles total

Edited by aluck
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2-1-09 Sunday

 

Breakfast - 1 cup cheerios dry

Snack - 2 banannas

Lunch - 2 tortilla w/ peanut butter, 3 apples, 2 banannas.

Dinner - Tofu Chili, 3 tortillas, saltine crackers about 12, 24 oz soy milk, 2 pieces corn bread

Snacks - 3 apples, 2 slices whole wheat, 4 crackers

 

Went to the ER, thought maybe appendicitis? Left, 4 hour wait, took like 5 tylonol and toughed it out. 2 hours of sleep - still in pain right side of abdomen? Took another 5 tylonel(sp?) this am before my bike to work... Yuck!!! webmd next stop.

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2-2-09 Monday

 

2.5 bike ride to work. Feel like hell still. Pain coming in waves from right side of abdomen.

 

web md - ? Mittelschmerz ? maybe?

 

Lunch - 2 tortillas, rice, beans

Dinner- Vegan Chili, Cornbread

Snack - 3 cups soymilk, 2 slices whole wheat, crackes, 4 apples

Edited by aluck
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Hope you get better soon ! I don't know what you have, try eating easy to digest stuff, like fruits and liquids. I feel the same way but it's a pain in my teeth. Took 4x500mg Acetaminophen and I was still almost crying of pain and can't sleep.

 

Now I want to go to the gym this evening eventhough I still have a flue, but I gotta go I haven't train since last wednesday.

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2-3-08

 

Breakfast - cup of cheerios, dry

10 -15 miles biking job searching - think I maybe got a reataurant - God I hope so!

Lunch - tofu chili, cornbread, saltines

4 mile walk to school

Dinner - 2 tortillas with hot sauce, baked beans, bell pepper stuffed with rice, green beans

 

Need to do some core! Feel gross.

 

Snacks - 3 apples, 2 slices bread whole wheat, 4 oz peanut butter, crackers (a bunch)

Edited by aluck
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2-4-09 Wednesday

 

2.5 mile jog to work. Feel good again - whoohoo!

30 minutes of lunges, squats, stork squats, speed skates etc... studying and moving slowly...

You know how I know I lazy? Because I totally counting the 20 minutes of speedwalking I did lol hey it was over a mile uphill.. It warmed me up on the treadmill so I dont freeze here at work lol!

Brunch - 2 tortillas, beans, and lettuce

Dinner - tofu chili, stired fried veggies, macaroni noodles

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2-0-09 Thursday

 

Breakfast - Bowl of dry rice crispies

 

2.5 mile bike ride to work... well to get my hair done at work

 

Dinner - (linner?- lol ) - Spanish Rice, Hot Sauce, Salsa, Refried beans, tofu chili, Lettuce

 

4 mile each way so 8 mile ish bike ride, job searching...

 

Snack -bag of peanuts (salt overdose ugg ), Refried Beans, Hot Sauce, Collard Greens

Edited by aluck
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2-6-09 Friday

 

2.5 mile bike ride to work

 

Breakfast - Nature Valley peanut butter granole bar - 180 cal.

 

100 pushups 20 x5

100 off desk dips 20 x 5

 

Snack - Chips n Salsa and a Monavie gel

 

2.5 mile bike ride back home

 

Lunch - stirred fried veggies, 2 tortillas, lettuce

 

Snack - more chips n salsa

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Havent been able to get on.. Visiting family.. Have worked out some, nothing insane... All kinds of eating out and junk vegan food - yuck...

 

2 -11-09

 

Breakfast -

salad (lettuce, tomoto, walnuts, onion ) with balsamic vinegar

3 granola bars = 570 cal...

 

Bi's and Chest hard! Ouch!

30 mins elliptical hard

 

Lunch -

Veggie wrap, ginger smoothie 16 oz.

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2-13-09 Friday ( I love Friday the 13th)

 

Breakfast - 1 orange, 1 bananna, Odwalla 32 oz, vanilla al'mondo protein 760 cal., kashi pumpkin siceflax granola bar - 180 cal.

 

50 pushups 2 x 25

 

Back n Bi's

 

Lat pulldown 1 x 10 @ 60, 1 x 10 @ 100, 1 x 10 @ 90

 

Cable Row 1 x 10 @ 60, 2 x 10 @ 80

 

Straight stiff arm cable pulldown 1 x 10 @ 35, 1 x 10 @ 45, 1 x 10 @ 55

 

Machine Deadlift Cable 3 x 10 @ 140

 

Hyper back extensions - body weight - 20

 

Front shrugs 1 x 10 @ 135, 2 x 5 @ 185 - last set hard!

 

Seated Cable curl - 1 x 10 @ 60, 1 x 10 @ 70 (hard), 1 x1 @ 100 (assisted), 1 x 4 negatives @ 90

 

Standing Cable Curl 1 x 10 @ 45, 1 x 4 @ 65 (assisted), 1 x 8 @ 55

 

Lying Cable curl 2 x 10 @ 70 , 1 x3 @ 100 (assisted) straight into 1 x 3 negatives @ 100

 

Kneeling Cable ab crunch with bicep curl at top 1 x 10 @ 140

 

Snack - 1 orange

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2-18-09

 

Didnt have time to post but had a great chest and tri's on Monday 2-16. Didnt do much yesterday aside from biking and walking for transportatione.. Today Im planning legs.. Had an apple for breakfast.. Been snacking too much at the restaurant... Will need to taper down for a few days..

Had apple and a gatorade for breakfast, rice and tofu n veggie for lunch... More tired than hungry today - stupid one hour of sleep thing.

 

Squats - 2 x 10 @ 135, 2 x 10 @ 185, 1 x 10 (sucked) @ 205

 

Leg extensions and Leg curls 1 x10 @ 60, 1 x 10 @ 80, 1 x 10 @ 90

 

Calf Press - 50 lbs. Double Leg - 2 x 20 , Single Leg 3 x 20

 

Ab Cable Curls - 1x 25 @ 145

 

Hanging leg lifts - 10 bent, 10 straight, 10 twisted to each side..

 

Think thats all plus the 2.5 mile run to work this am, and the mile run and back to church for meditation.

 

Snack - Peanuts

 

Dinner - Tofu and veggie and rice, lettuce w/ vinegar, and peas for dinner.

 

Snacks - One apple for a snack. 3 slices of bread and a cup of oatmeal.

Edited by aluck
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Had an apple for breakfast.. Been snacking too much at the restaurant... Will need to taper down for a few days..

 

To me it seems you are not getting enough. Treat snacking like a mini-meal. What are you snacking on? Sugary sweets? Vegetables? Breads? Seeds and nuts? These are what your body needs if you are pushing it with weights now. Though I would not snack on sugary sweets and breads if you are still trying to lose weight .

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Not so much as snacking as eating like 2 or 3 extra peanut butter sandwiches a day.. and fries when Im super bored.. The fries are done.. Peanut butter probably here to stay. Taking in about 3,500 - 4,000 daily, thinking Im going to back off to like 2,500 if I can manage that with all my transportation and lifting.. Luckily should have a car soon so I can keep cardio under 12 minutes at a time so I can maintain muscle mass and then stay in a lower calorie range to stay cut.

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Wow, you're really strong and committed and so inspiring to me!

 

Had an apple for breakfast.. Been snacking too much at the restaurant... Will need to taper down for a few days..

 

To me it seems you are not getting enough. Treat snacking like a mini-meal. What are you snacking on? Sugary sweets? Vegetables? Breads? Seeds and nuts? These are what your body needs if you are pushing it with weights now. Though I would not snack on sugary sweets and breads if you are still trying to lose weight .

 

This is awesome advice. I need to do something like this more too.

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2-22 Sunday

Breakfast - 1 apple, 2 slices whole wheat orawheat, soy chai tea, granola and soymilk

Lunch - tofu chili, and lettuce with vinegar

Snack - Grilled potato wedges n bbq sauce

Snack 2 - 2 spinach sandwiches ( wheat bread, bbq sauce (lol), and spinach ), a few apples and 2 oranges

Dinner - Tofu Chili, lettuce with vinegar

Edited by aluck
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