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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Tue May 08, 2012 9:38 pm 
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Location: Vancouver, Canada
Tonight's dinner
Southwest kale salad.
Kale, black beans, corn, grape tomatoes, crumbled tofu, and toasted pumpkin seeds with an avocado chipotle lime dressing.
345 calories, 12.5g fat, 29g carb, and 20g protein. Delicious!
Also made a low carb chocolate protein pudding. It was good, but not great; I need to tweak the recipe a bit. Really though, at 44g of protein and only 6g carb, good but not great is good enough.
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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Tue May 08, 2012 9:44 pm 
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Location: Austin, TX
Cool to see another blog with photos!

All the best.

Looking super ripped. All the best with your training and nutrition programs.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed May 09, 2012 12:56 am 
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Location: Vancouver, Canada
Evening Cardio
It was a beautiful night, so I decided to do some walking outside instead of the treadmill.
Walked 5.5 miles in about an hour and a half (flip-flops were a bad choice), which was good for 366 calories according to MapMyRun

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed May 09, 2012 8:59 am 
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Location: Vancouver, Canada
AM Cardio Session
Treadmill: 70 minutes switching between a fast walking pace and the occasional light jog (irregular intervals)
  • Avg. speed: 4.3 mph
  • Avg. grade: 4.1%
  • Distance: 5 miles
  • Calories: 600

Weighed in this morning at 161 lbs. Hopefully, by tomorrow morning I'll be back to where I was prior to the weekend.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed May 09, 2012 9:16 am 
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wow you are hitting the cardio hard.

and that looks delicious.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed May 09, 2012 11:37 am 
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robert wrote:
Cool to see another blog with photos!
All the best.
Looking super ripped. All the best with your training and nutrition programs.
Thanks, Robert!
I figure I've got about 6-8 lbs to lose before I meet my goal, but it's been a fairly consistent and linear process thus far so I'm hopeful that I'll hit my target by the end of June (ideally by June 12th; my birthday).
Instagram for Android just came out in April, so I'm still in the honeymoon phase... pic frequency might start to tapper off in a month or so :mrgreen:

jungleinthefrunk wrote:
wow you are hitting the cardio hard.
Only 4 days left until Vegas; gotta make every day count! :)

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Wed May 09, 2012 11:28 pm 
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No cardio tonight.
Too many chores to do around the house and I really need to get a few extra hours of sleep, so I think I'll head off to bed shortly.
Cardio tomorrow at 5:00am and then looking forward to going heavy on chest/delts/tris in the evening!

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Thu May 10, 2012 9:47 am 
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Location: Vancouver, Canada
AM Cardio Session
Treadmill: 30 minutes switching between a fast walking pace and the occasional light jog (irregular intervals)
  • Avg. speed: 4.4 mph
  • Avg. grade: 4.8%
  • Distance: 2.18 miles
  • Calories: 271

Had to cut it short at 30 minutes because of some wicked blisters on the soles of my feet... no idea why I thought walking 5.5 miles in flips-flops was a good idea the other night :?

Deadlift
  • 135 lbs x 6
  • 225 lbs x 5
  • 250 lbs x 3 (grip failed at the end of the 3rd rep, just couldn't hang on any more)
  • 225 lbs x 5
  • 185 lbs x 5

Weighed in at 160 lbs today.

Bench press tonight! :mrgreen: Going to try to get outside and walk for about 2.5 miles after dinner; that should bring today's total caloric deficit to roughly 1000.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri May 11, 2012 12:44 am 
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Location: Vancouver, Canada
Chest, Triceps, and Shoulders
  • Warm up - 5 minutes on the elliptical machine (good pace, good for about 35 calories)
  • Bench press - 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 180 lbs x 5, 175 lbs x 5
  • Skull crushers - 60 lbs x 8, 75 lbx x 8, 85 lbs x 8 (hadn't done them in a while and had trouble finding the right weight... first set was way too light)
  • Military Press - 45 lbs x 12, 75 lbs x 8, 75 lbs x 8
  • Incline Press - 50 lbs x 10, 60 lbs x 8, 70 lbx x 8
  • Dips - Bodyweight to failure (reps: 8, 8, 8 )
  • Cable triceps push-downs - 65 lbs x 8, 72.5 lbs x 6, 65 lbs x 8 superset with Upright Rows - 75 lbs x 8, 80 lbs x 8, 90 lbs x 8
  • Pushups - immediately following previous superset 18, 8 (to failure)

Great workout tonight. Had an amazing pump that stayed with me for a good hour or so afterwards.

Downed 2 scoops of Vega chocolate Performance Protein in unsweetened almond milk immediately afterwards, then went out for sushi... kept it within reason, though; spinach salad, edamame, spicy agadeshi tofu, and a roll with soy beans and avocado in it... they call it the "Mr. Bean" roll.
Total calories consumed for the day is just shy of 2265, so I'm at a deficit of about 175 calories... not much, but I've been averaging a daily deficit of roughly 1150 so far this week, so I think I'll be fine.

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Last edited by darcy on Fri May 11, 2012 9:37 am, edited 1 time in total.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri May 11, 2012 9:36 am 
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Location: Vancouver, Canada
AM Cardio Session
Two rounds of treadmill because my arm caught my headphone cable which pulled my cellphone off of it's perch and onto the treadmill and shooting off the end, so I slammed the Emergency Stop button... which apparently resets everything...

Treadmill:
  • Round 1: didn't get the summary screen, so roughly 16.5 minutes at:
    • Speed: 4.0 mph
    • Avg. grade: 5.0%
    • Calories: 125
  • Round 2:
    • Duration: 30 minutes
    • Avg. speed: 4.0 mph
    • Avg. grade: 6.5%
    • Calories: 267
    • Distance: 2 miles

Spend about 20 minutes in the sauna afterwards .
Weighed in at 161 lbs... I think I'm holding some water from the sodium in the sushi last night.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Sat May 12, 2012 9:10 pm 
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AM Cardio Session
Treadmill: 60 minutes switching at a steady walking pace (keeping heart rate under 120)
  • Speed: 3.6 mph
  • Grade: 4.0%
  • Calories: 450
The walk to and from the gym was good for another ~245 calories (yes; I walked to the gym so that I could walk on the treadmill... I'm aware of the irony)

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Sat May 12, 2012 9:19 pm 
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Location: Vancouver, Canada
Back and Biceps
  • Warm up - 5 minutes on the elliptical machine (good pace, good for about 50 calories)
  • Wide grip pull ups - 3 superset with Close grip chin ups - 3
  • Lat pull down - 150 lbs x 5, 140 lbx x 6, 130 lbs x 8
  • Standing barbell curl - 75 lbs x 12, 95 lbs x 6, 85 lbs x 9 (started way too light, had intended on working in the 6-8 rep range for all 3 sets)
  • Close grip cable rows - 110 lbs x 12, 160 lbs x 6, 140 lbx x 6 (focused on explosiveness for sets 1 & 2, then very strict form for third set. Again, started too light)
  • Preachers bench dumbbell curls- 25 lbs x 10, 30 lbs x 8, 30 lbx x 8 (once again... too light on first set)
  • Hammer curls - 35 lbs x 8, 40 lbs x 8 superset with 21s - 20 lbs

Overall a pretty solid workout. I should have included one more back exercise, but I wanted to spend some time in the sauna and get back outside while it was still sunny; we haven't had weather like this for a while!

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Sat May 12, 2012 9:31 pm 
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I'm leaving for Vegas tomorrow, so I tried to use up all of the perishables in the fridge for dinner. Turned out incredibly well :mrgreen:

Chipotle Field Roast sausage in pasta sauce with corn, black beans, and red pepper sautéed with some spices in coconut oil, served over spaghetti squash. I'll definitely be making this one again!

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri May 18, 2012 3:16 pm 
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Back from Vegas... had a blast but it felt great to get back to the gym :mrgreen:

Yesterday's Training

AM Cardio Session
Treadmill: 90 minutes at a steady walking pace (keeping heart rate between 110 and 120)
  • Speed: 4.0 mph
  • Grade: 6.5%
  • Calories: 823

Got off of the treadmill and walked over to the track, did some interval sprints, and jogged home. Good for about 250 calories.

Chest, Triceps, and Shoulders
  • Seated Bench Press (5 x 5)The benches were busy and I didn't feel like waiting, so I jumped on the machine - 165 lbs, 210 lbs, 240 lbs (failed on 5), 225 lbs, 230 lbs to failure at 6 reps
  • Bodyweight dipsto failure - 13, 8, 7
  • Skull crushers - 85 lbs x 7 (failed on 8th), 75 lbs x 10, 80 lbs x 8
  • Military Press - 80 lbs x 5, 70 lbs x 8, 70 lbs x 8
  • Pec Dec- 135 lbs x 10, 180 lbs x 8, 165 lbx x 8
  • Overhead Cable Extensions - 100 lbs x 10, 120 lbs x 9, 130 lbs x 6
  • Lateral flys- 25 lbs x 10, 25 lbs x 8, 25 lbx x 10
  • Dumbbell Shrugs- 85 lbs x 8, 75 lbs x 10, 75 lbx x 10 was having some issues with my grip...
  • Pushups to failure- 20, 11, 8
  • Cardio: Light jog on the treadmill
    • Speed: 6.0 mph
    • Grade: 3.0%
    • Duration: 20 minutes
    • Calories: 275

Took a walk in the late afternoon while the sun was still out, good for about 185 calories according to MapMyRun.

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 Post subject: Re: Darcy's Road To Welterweight
PostPosted: Fri May 18, 2012 3:17 pm 
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Location: Vancouver, Canada
AM Cardio Session
Treadmill: 70 minutes at a steady walking pace
  • Speed: 3.5 mph
  • Grade: 4.0%
  • Calories: 500

It's a rest day for lifting, but I'll be doing back and biceps tomorrow.

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