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Big boy needs to strip out, here's the plan, plz review and critique.

Ok, kicked up the cardio another notch (for me) again tonight, still used the NuFit, 20/40 HIIT with varying intesity/resistance from 3/10 on the coast mode, 5/10 on the sprint mode and busted my hump to try to hit 170+ steps/minute, did 15 cycles this way, then coasted at 3 for about another 8 minutes for a total of 26 minutes, 231 calories burnt. Threw in some ab work then hit the sauna and whirlpool. As I have eluded to, am getting the itch to get back to the iron.

Today's nutritional totals: 2854 in (310 carbs, 218 protein, 81 fat), 4073 estimated out for a deficit of 1219.

Also, have an appointment with my Doc next week, plan on talking to him about keto diet and the PAD/Cholesterol.
 
Awesome news, discovered this morning that I have dropped close enough to 300 that I can now use the scale with electric impedence BF measure on it the wife got me for Christmas. I will now shift all weigh ins to this scale. This morning it had me at 306.6 and 33.1% BF and 47%hydration. I know the BF measure is not the most accurate on these and fluxuates depending on hydration levels, so I plan on reporting the hydration levels along with the BF so we can compare apples to apples so to speak. Regardless, it is more of a means to get a general idea and track progress.
 
Changed up the cardio again today to keep it interesting. Did the HIIT thing with resistance set at 5 for the hard parts, 3 for the coasting part. Except this time I did 10 cycles with a 30/30 flavor which really pushed the envelope for me, then coasted for another 15 minutes (255 total cals burned.)

Today's dietary totals 3034, 388 carbs (damn I have been letting the carbs hit the high side this week), 199 protein, 80 fats.
 
FlexW99 said:
Keep on truckin fella. Soon you'll be under that 300 mark.
Click to expand...

Appreciate the support Flex.

Jan 16, 2011
Name: Day 1, wk 1 (hellz yeah, relit the fire!)
Start Time: 02:35 PM
End Time: 03:55 PM
Duration: 01:20
Location: Williams Cnty Y
Mood: Energized and Ready!
Notes: Ended the rest week a day early, had the chance to lift with a friend and jumped on it. Also had a nice cardio session after 30/30 HIIT, 12 cycles on NuStep, pushing 170+ steps per minute (actually hit 180 on some cycles but could not maintain it.) Then coasted for another 7 minutes for 20 total, 173 cals burned. To be honest, I had to do something to make up a bit for letting the diet slip over the weekend.


1 Barbell Bench Press - Medium Grip
#1 235 8
#2 245 8
#3 250 5
#4 255 4

2 Bent Over Barbell Row
#1 235 6
#2 235 6
#3 235 6
#4 235 5
Grip felt a little weak but we manged.

3 Barbell Shoulder Press
#1 135 12
#2 145 12
#3 155 10
Rotator cuff felt pretty good here!

4 Close-Grip Bench Press
#1 170 12
#2 170 8
#3 170 9

5 Barbell Curl
#1 90 10
#2 90 10
#3 90 10
Varied hand position for each set.

Will post today's (strict) dietary totals later.
 
Just reading over this it sounds like you know what you are doing. It looks like things are going well and the weight is coming off. I can say that working out and eating clean are the easiest ways to drop the weight. I may have never been that big but I was big for my frame and dropped about 60 lbs back in 08 hand have kept roughly 35 of it off or so, but have also put on much more muscle in the mean. As of right now I am about 180 and 15% BF. So its been a huge step from the 215 and 25 - 30 I was back in 08.

Keep up the great work and I look forward to following your journey to a healthy life.
 
KillaK2010 said:
Just reading over this it sounds like you know what you are doing. It looks like things are going well and the weight is coming off. I can say that working out and eating clean are the easiest ways to drop the weight. I may have never been that big but I was big for my frame and dropped about 60 lbs back in 08 hand have kept roughly 35 of it off or so, but have also put on much more muscle in the mean. As of right now I am about 180 and 15% BF. So its been a huge step from the 215 and 25 - 30 I was back in 08.

Keep up the great work and I look forward to following your journey to a healthy life.
Click to expand...

Welcome aboard sir, always up for some one new to follow and keep me accountable :)

Back on track with the diet: 2428 cals in, (251 carb, 213 protein, 63 fat) estimated output 4795 for a deficit of 2367.
 
Going Sunday, Tuesday, Thur, Friday this week with maybe some extra cardio Weds. am and Sat.

Today's nutrition totals: 2729 cals, 283 crb, 218 protein, 80 fat. Estimated output, 3868, deficit of 1139.

Tommorow: Hack Squats and Deadlifts! Gonna PULL SOME PLATES.
 
I can't wait to get back into my routines with the big lifts. Lately I have been doing some pretty crazy workouts created by a friend, but the results have been there... I would/do burn on average of roughly 1k calories per workout..(weights and body weight). No cardio.

I am in this for the long run of being healthy and living. So I will hold you accountable and follow you journey along with starting my own here soon. At the end of this month I have a kickass event called the warrior dash to partake in then it will be back to working on my strength and not worrying about size.
 
KillaK2010 said:
I can't wait to get back into my routines with the big lifts. Lately I have been doing some pretty crazy workouts created by a friend, but the results have been there... I would/do burn on average of roughly 1k calories per workout..(weights and body weight). No cardio.

I am in this for the long run of being healthy and living. So I will hold you accountable and follow you journey along with starting my own here soon. At the end of this month I have a kickass event called the warrior dash to partake in then it will be back to working on my strength and not worrying about size.
Click to expand...


Warrior Dash? Sounds cool. Got any links for more info, to be more familiar with it?

This weeks "tale of the tape": wt: 305.6, waist: 48 ( was more strict on my measuring technique), BF32.4 @ 47%hydration measured via Electrical Impedance method. That is a total of 16.4 lbs, 4.5 inches since we started and 5lbs, 3/4 of an inch since last weeks "tale"! Am overall pleased but can't help but wonder what it would have been if I had not let the diet slide over the weekend? Live and learn.
 
Date: Jan 18, 2011
Name: Day 2, wk 1 (Day 22 of strip out)
Start Time: 04:45 PM
End Time: 06:10 PM
Duration: 01:25
Location:
Mood: Tired
Notes: Warmed up with a few 10/20 HIIT Cycles, just enough to get a sweat rolling. Feel like I am fighting off something, hack squats with sniffles SUCK LOL.

# Exercise Name Set Lbs. Reps
1 Hack Squat
#1 320 8
#2 320 8
#3 320 8
#4 340 6

2 Barbell Deadlift
#1 315 8
#2 345 5
#3 365 3
#4 395 1 (New current PB)

3 Leg Press
#1 570 12
#2 570 12
#3 570 12

4 Seated Calf Raise
#1 90 20
#2 140 20
#3 140 30
Dropped weight and focused on form and full range of motion.

Dietary numbers are more estimated tonight as the wife had some home made Lasagna ready when I got home. Great post w/o meal, just did not let myself go crazy.

3168 total cals (A bit over target, but with how I busted my hump today, I earned it) with an estimated output of 4891 for a deficit of 1723. 295 carb, 256 protein, 103 fats.
 
No cardio today, did not go to work, rested up hoping to kick whatever is working on me.

Today's dietary numbers: 2605 cals, 245 carb, 228 protein, 77 fat. Estimated output of 3709 for a deficit of 1104. My toss down an apple or celary stalk or two later, which would be only a minor bump.
 
Date: Jan 20, 2011
Name: Day 3, wk 1 (Day 24 of strip out)
Start Time: 05:15 PM
End Time: 06:20 PM
Duration: 01:05
Location:
Mood: Normal - Not Great But Not Bad


# Exercise Name Set Lbs. Reps
1 Barbell Incline Bench Press - Medium Grip
#1 205 8
#2 215 8
#3 215 7
#4 215 4

2 Assisted pull up
#1 215 8
#2 215 8
#3 230 6
#4 230 5
Noted weight is body wt + clothes (310) minus assist weight.

3 Arnold Dumbbell Press
#1 70 12
#2 80 12
#3 80 9
Thought I would try these with some lighter weights and tight form to spare the R/C, no luck. Weight = dumbbell X2

4 Alternate Hammer Curl
#1 80 10
#2 80 10
Performed seated to minimize cheating, elbows are feeling a bit tender. Weight = dumbbell X2

5 Triceps Pushdown - Rope Attachment
#1 130 12
#2 130 12
#3 140 12

6 Standing Bicep Cable Curl
#1 100 12
#2 120 12

Followed this up with 100 crunches spread out over 3 sets with minimum rest between sets (60/25/15). Then we did some 30/30 HIIT x8 cycles at 6/10 and 4/10 resistance on cross trainer, then coasted for another ten min for a total of 115 cals.

Todays nutritional infor:

2914 cals, 223 carbs, 242 protein, 113 fat grams. Estimated output 4880 for a deficit of 1966.
 
Date: Jan 21, 2011
Name: Day4, wk 1 (Day 25 of strip out)
Start Time: 05:00 PM
End Time: 06:25 PM
Duration: 01:25
Location:
Mood: Energized and Ready!


# Exercise Name Set Lbs. Reps

1 Barbell Squat
#1 335 7
#2 375 5
#3 405 3
#4 425 1
Would have gone for 2 but did not trust my spotter. Dude looked more intimidated by what I was pushing than I was.

2 Romanian Deadlift
#1 255 8
#2 255 8
#3 255 7
#4 255 4

3 Leg Extensions
#1 140 12
#2 150 12
#3 160 12

4 Lying Leg Curls
#1 120 10
#2 120 8
#3 120 6

5 Standing Calf Raises
#1 180 12
#2 205 11
#3 205 11

Today's diet info (had to estimate based on recipe for wife's vegie soup) 2939 cal, 298 carb, 262 protein, 78 fat. Estimated output 4952 for a deficit of 1913.
 
Jan 23, 2011
Name: Day 1, wk 2 (Day 27 of strip out)
Start Time: 03:20 AM
End Time: 04:55 AM
Duration: 01:35
Mood: Normal - Not Great But Not Bad
Notes: Wrapped it up with some 20/40 (x15 cycles)HIIT at 5/10, 3/10 Resistance on NuStep, pushing for 170+ SPM=156 cals. then a few minutes of coasting, 20 min total.

# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 245 8
#2 245 8
#3 245 5
#4 245 5
Not sure why, just seemed to loose steam the last 2 sets.

2 Bent Over Barbell Row
#1 235 8
#2 235 8
#3 235 8
#4 235 8

3 Barbell Shoulder Press
#1 155 11
#2 160 10
#3 160 9

4 Close-Grip Bench Press
#1 175 11
#2 175 6
#3 175 6

5 Barbell Curl
#1 90 11
#2 90 11
#3 90 6
Varied grip/set, went too wide last set, cost me a few reps.

Will post dietary totals later tonight or tommorrow morning. Yesterday was my cheat day, had some pizza, but kept it under 4k cal. On track today at 2037 cal, 178g protein, supper yet to go.
 
Today's dietary totals: 2714 cals, 288 carb, 249 Protein, 62 fat. Estimated output of 4658 for a deficit of 1944.
 
Today's nutrition info: 2644 cal, 261 carbs, 207 pro 86 fat. Estimated out put of 3834 for a deficit of 1190. Tommorow, we shoot for a 4 plate pull!
 
taman6886 said:
Today's nutrition info: 2644 cal, 261 carbs, 207 pro 86 fat. Estimated out put of 3834 for a deficit of 1190. Tommorow, we shoot for a 4 plate pull!
Click to expand...

good luck with the pull bud
 
JudoJosh said:
good luck with the pull bud
Click to expand...

Thank you Josh.

Today's "Tale of the tape" Weight 303 lbs, waist 48. That is down another 2.6 pounds from last week with no change on the waist, overall totals of 19 lbs and still 3.5 on the waist. Not a bad week after all.
 
Jan 25, 2011
Name: Day 2, wk 3 (day 29 of strip cycle)
Start Time: 04:20 PM
End Time: 05:40 AM
Duration: 13:20
Location:
Mood: Normal - Not Great But Not Bad
Notes:

# Exercise Name Set Lbs. Reps
1 Hack Squat
#1 340 8
#2 340 8
#3 340 8
#4 340 7

2 Barbell Deadlift
#1 325 8
#2 355 6
#3 375 3
#4 405 1
Set 3 took two attempts, could not budge it 1st try, sat a minute, got an attitude and pulled it off. Also set a new PB with the 405 pull.

3 Leg Press
#1 590 10
#2 590 10
#3 590 12
Got an attitude my last set, pushing out 12 reps, unfortunately, this also means I was slacking the 1st two sets.

4 Seated Calf Raise
#1 210 10
#2 210 10
#3 210 10
Really seem to have a hard time giving 2 cents about calves anymore.

Total volume for todays session: 41980lbs.

Today's dietary info: 2891 cal (325 carb, 219 pro, 87 fat) with an estimated output of 4796 for a deficit of 1905. In a more concrete note, I was able to go to the 9th notch on my heavy belt tonight (using what I call the "fatboy" method which is to wrap the end around a vertical bar (like in Smith Machine) and lean back) this is a first since I was like 245. Problem is I have one notch left and doubt my old belt will still fit when I get there LOL.
__________________
 
Todays dietary: 2769 in, estimated 3832 out, deficit of 1063. Carbs 299, Protein 231, fats 70.
 
Jan 27, 2011
Name: Day 3, wk 2 (day 31 of strip out)
Start Time: 04:55 PM
End Time: 05:55 PM
Duration: 01:00
Location:
Mood: Energized and Ready!
Notes: Did a 5 minute warm up (60 cals) before lifting and wrapped it up with 10 30/30 cycles HIIT and coasted till 20 minutes total (113 cals) after lifting

# Exercise Name Set Lbs. Reps
1 Barbell Incline Bench Press - Medium Grip
#1 225 6
#2 225 6
#3 225 6
#4 225 5

2 Assisted Pull Up (wd grp)
#1 228 8
#2 228 7
#3 238 5
#4 238 5
Noted weight is body weight + clothes/shoes (308) - assist weight. Went slow on the negs.

3 Wide grip upright row
#1 45 12
#2 65 12
#3 75 12
Been looking for something that will not irritated RC, had no idea where to start, so began light.

4 Seated Dumbbell Curl
#1 30 12
#2 30 12
#3 35 12
#4 35 12
Alternated Even sets are right arm, odd sets are left arm.
5 Concentration Curls
#1 30 12
#2 30 12
Set 1 left. set 2 right

6 2 hand oh DB extension
#1 65 12
#2 70 12
#3 75 12

Today's dietary info 2694 cals in, 4603 cals out, deficit of 1909. 210 carb, 234 protein, 98 fat.
 
FlexW99 said:
PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
Click to expand...

Thanks Flex :)

Jan 28, 2011
Name: Day 4, wk 2 (day 32 of strip out)
Start Time: 04:40 PM
End Time: 06:15 PM
Duration: 01:35

Notes: Warmed up with 4 minutes on elliptical, just enough to get a sweat going with my hoodie up.


# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 335 8
#2 375 6
#3 405 4
#4 435 1
Needed a bit of help at the bottom for the 435 set, so I cannot claim it as a new max yet. Set 1 at 335 was done with no belt.

2 Romanian Deadlift
#1 265 6
#2 265 6
#3 265 6
#4 265 5
Still hate these things.

3 Leg Extensions
#1 160 12
#2 160 12
#3 160 12

4 Lying Leg Curls
#1 115 12
#2 115 9
#3 115 8

5 Standing Calf Raises
#1 205 12
#2 215 11
#3 215 10
 
Today's diet info: 2830 cals, estimated 3610 out, deficit of 798. 183 carbs, 232 pro, 129 fat.
 
Thanks KillaK!

Jan 30, 2011
Name: Day 1, wk 3 (Day 34 of strip out)
Start Time: 02:05 PM
End Time: 03:25 PM
Duration: 01:20
Location: Williams County Y
Mood: Energized and Ready!
Notes: Lifting preceeded by 5 min warm on Elliptical and followed by 10 30/30 HIIT cycles pushing for 180 SPM at 3/5 Resistance and then 8 minutes of coasting. (191 cals total)

1 Barbell Bench Press - Medium Grip
#1 255 6
#2 255 5
#3 255 5
#4 255 5

2 Bent Over Barbell Row
#1 250 6
#2 250 5
#3 250 5
#4 250 4

3 Barbell Shoulder Press
#1 165 12
#2 165 12
#3 165 9

4 Assisted Dip
#1 226 10
#2 236 6
#3 236 5
Noted weight is estimated bw+clothes (306) - assist wgt

5 Triceps Pushdown - Rope Attachment
#1 130 12
Went straight from dips to one set of this to finish the burn

6 Preacher Curl
#1 65 12
#2 65 12
#3 65 12
Used EZ curl bar, was looking for something to force me into tight form and spare the elbows.

7 Standing Bicep Cable Curl
#1 100 15
#2 70 10
#3 40 8
Jumped from last set of EZ preachers to this in a drop set (100-70-40) for a change of pace and crank up the intensity. Worked

Today's nutrition info: 2748 cals (191 carbs, 229 protein, 115 fats) with an estimated output of 4740 for a deficit of 1992.
 
Last edited:
Date: Jan 31, 2011
Name: Day 2, wk 3 (day 35 of strip cycle)
Start Time: 05:40 PM
End Time: 07:00 PM
Duration: 01:20
Location:
Mood: Not In The Mood To Workout
Notes: Got a late start, did not plan on lifting tonight but with a huge storm coming in, figured I had better get it done while I could. Did not even have my pre-w/o sups or wrestling shoes. No excuse, just saying.


1 Hack Squat
#1 360 8
#2 360 6
#3 360 6
#4 360 6

2 Barbell Deadlift
#1 335 7
#2 365 4
#3 385 2
Went for 415 last set, did not hit it. Also went barefoot because I hated the heel raise from my running shoes.

3 Leg Press
#1 610 12
#2 610 12
#3 610 10

Today's dietary info: 2929 cals (195 carb, 228 prot, 134 fat) with an estimated output of 4745 for an 1816 deficit.

Tomorrow, this weeks tale of the tape!
 
Today's "tale of the tape": Weight 299.6, waiste 47.5. That is down another 3.4 pounds from last week and another half inch of the waistline. Overall totals as it stands are 22.4 pounds down, 4 inches off the waist. Not bad for 5 weeks
 
FlexW99 said:
PR's and lost a couple lbs...Not too shabby Taman...keep rockin fella!
Click to expand...

X2! KEEP UP THE HARD WORK BRO.. it isnt easy to drop weight and maintain strength let alone get STRONGER and break PRs while doing it... Impressive bud.. keep it up man!! :biggthumpup:
 
JudoJosh said:
X2! KEEP UP THE HARD WORK BRO.. it isnt easy to drop weight and maintain strength let alone get STRONGER and break PRs while doing it... Impressive bud.. keep it up man!! :biggthumpup:
Click to expand...

Thank you kind Sir! On a side note, the other day I was tempted to snag a couple of rolls/donuts for breakfast. I opted not to do so because that would leave me with the choices of lying in my nutrition entries by omitting it, including it and getting gigged on or just not posting info for that day, which would likely have raised some eye brows as I post all days except cheat days. It's that damn accountability thing! Thanks all.
 
Exact reason why I start logs, great for accountability
 
Today's dietary info: 2990 cals (204 carb, 255 protein, 130 fat). No real activity except driving and snow blowing, (Got this weeks day 2 done last night due to impending storm) estimated output of 4025 for a deficit of 1035. Tried mixing in some peanuts to increase fat totals today, they ate up more of my daily cals than I anticipated, leaving me to eat a bunch of fiberous veggies to fill up on for super (besides the 3oz of ground chuck that is.)
 
Today's dietary totals 2851 cals (215 carb, 219 pro, 117 fat), estimated output 3995 for a deficit of 1144. Today's only activity was about an hours worth of snow blowing.
 
Feb 3, 2011
Name: Day 3, wk3 (Day 38 of strip out)
Start Time: 04:10 PM
End Time: 05:15 PM
Duration: 01:05
Mood: Normal - Not Great But Not Bad
Notes: Started with a 4 minute cardio warm up to get a sweat going, finished with 15 20/40 HIIT cycles at 3/10 and 5/10 Resistance pushing 200 steps/minute and then coasted till 22 minutes. Calorie total: 173

# Exercise Name Set Lbs. Reps
1 Barbell Incline Bench Press - Medium Grip
#1 225 8
#2 225 6
#3 225 6
#4 225 5
Went deeper than last week on reps,busted myself getting a little cheap on the depth.

2 Assisted Pull Up
#1 224 8
#2 229 8
#3 239 5
#4 239 5
#5 149 12
Noted weight is body weight + clothes (estimated 304) minus assist weight. Last set was a burn out set just to throw in a curve ball.

3 Seated Dumbbell Press
#1 130 12
#2 140 9
#3 140 6
Noted weight is DB weight X 2

4 2 Handed OH DB Extension
#1 75 12
#2 75 12
#3 75 9

5 Concentration Curls
#1 35 11
#2 35 11
#3 35 9
#4 35 9
#5 35 6
#6 35 6
Even sets are right arm, odd sets are left arm.

Today's nutrition totals:

3000 Calories even (203 carbs, 244 protein, 137 fats). Estimated output of 4802 for a deficit of 1802.

On another note, got some lab work back from the Doc, A1C Down to 6.3 from 9.1 (which is awesome), Creatanine levels back to normal range, Cholesterol Numbers (which were in good range last time) even better according to his Nurse.
 
Date: Feb 4, 2011
Name: Day 4, wk3 (Day 39 of strip out)
Start Time: 05:00 PM
End Time: 06:00 PM
Duration: 01:00
Location:
Mood: Normal - Not Great But Not Bad
Notes: ****ty night, video'ed my squat, way to shallow, need to work on flexibility. Doesn't matter if it is 375 or 135, is as low as I can get and not good enough. Wost part was felt a pop in my hammy during 3rd set of Romanian DL's, like some one had knifed me 4 -6 inches below my right butt cheek. Pulled a Hammy


# Exercise Name Set Lbs. Reps

1 Barbell Squat
#1 345 6
#2 365 5
#3 415 2
#4 315 6
As stated, need to work on flexibility to get better depth. Not gonna happen till hammy fully heals. Also, sets 1, 2 and 4 were with no belt.

2 Romanian Deadlift
#1 275 6
#2 275 6
#3 275 2
Pull happened during up stroke of 3rd rep. set 3.

3 Leg Extensions
#1 170 12
#2 170 10
#3 170 10
4 Lying Leg Curls
#1 80 8
Decided to try it very light. Although it did not hurt anything like any kind of DL Pull involving the hams, it was still irritating. Packed it in after this.

No dietary info, cheat day, did not track.

Figure on changing my split to focus just on upper body (Chest/Tri's, Back/Delts, Bi's with more sets whatever till at least Friday of next week and then try light squatting and see how the hamstring feels.
__________________
 
Yesterday's dietary info: 2690 cals (180 carbs, 216 protein, 118 fats). Estimated output of 3802 for a deficit of 1112.

Hamstring seems to be responding to ice and compression, today am gonna try to gently stretch it, maybe some cardio work.
 
FlexW99 said:
Whats the bodyweight at now my friend?
Click to expand...

Last weeks "Tale of the tape" had me at 299. This morning I came in at 295.6 but really only count Tuesday's weekly weigh in.

Also, I shifted to moderate carbs (trying for 200 or less a day) and bumped fat intake target to about 130). Lifts have been going to crap lately, may switch back and just worry about overall calories and protein intake if this keeps up. Also, if you missed it, pulled a hammy Friday :(, so I am changing me routine for the next few weeks to let it heal.

Thanks for popping in Flex :biggthumpup:
 
Feb 6, 2011
Name: Day one, wk 4 (day 41 of strip out)
Start Time: 02:20 PM
End Time: 03:20 PM
Duration: 01:00
Location:
Mood: Normal - Not Great But Not Bad
Notes: Changed up routine to work around hammy pull, today's focus was chest and tri's. Warmed up with four minutes of cardio, finished it off with 10 minutes of intense swimming (ok, intensie to me) 10 laps in 10 minutes Olympic sized pool, using mostly legs.


# Exercise Name Set Lbs. Reps
1 Barbell Bench Press - Medium Grip
#1 255 4
#2 255 4
#3 275 2
#4 290 1
#5 225 6
Rep at 290 was forced rep.

2 Incline Dumbbell Press
#1 160 12
#2 180 7
#3 180 7
Noted weight is DB weight X2

3 Assisted Dip
#1 200 10
#2 210 8
#3 210 6
Noted weight is estimted BW +clothes (300) minus assist weight.

4 One hand stirrup cable pushdown
#1 30 20
#2 30 20
#3 40 12
#4 40 12
Set 1 and 2 (L/R) are OH Grip, set 3/4 (L/R) are UH Grip

5 Triceps Pushdown - Rope Attachment
#1 130 12
 
Today's dietary info, 2813 Calories(201 Carbs, 237 Protein, 114 Fats) with an estimated output of 4617 for a deficit of 1804.
 
Day 42 of Strip out. Today I just did some cardio and stretching, then hit the whirlpool. Hammy is feeling good, but am not gonna rush it. Anyways, did 12 30/30 cycles on the new step at 3/10 -5/10 Resistance pushing 185 to 190 Steps/min on the Nustep, then coasted till 20 minutes: 176 cal's burnt

Today's dietary totals 2980 cals in (214 carb, 228 protein, 124 fat.) Estimated output of 3938 for a deficit of 958.

Tommorrow, back and delts, This weeks tale of the tape in the AM.
 
Today's "Tale of the Tape" Weight 294.2, waist still 47.5. That is down another 5+pounds from last week with no change on the waist, 27.8 pounds over all.
 
EEYEAH, under 3 hundo and another 5. No stoppin, just goals, goals goals..see em, work at em, and accomplish them!
 
Feb 8, 2011
Name: Day 2, wk 4 (Day 43 of strip out)
Start Time: 05:20 PM
End Time: 06:25 PM
Duration: 01:05
Location:
Mood: Normal - Not Great But Not Bad

# Exercise Name Set Lbs. Reps
1 Assisted Pull up.
#1 225 8
#2 230 6
#3 230 6
#4 235 5

Noted weight is a bw (+ estimate of clothes and shoes =300) minus assist weight.
2 T-Bar Row
#1 135 6
#2 135 6
#3 135 6
#4 135 6
Not sure of bar weight, noted weight is plates only.
3 Seated Cable Rows
#1 160 12
#2 190 10
Using "V" Bar attachment

4 Barbell Shoulder Press
#1 170 12
#2 170 12
#3 170 8
5 Side Lateral Raise
#1 15 12
#2 20 10
6 Lying Rear Delt Raise
#1 30 10
#2 30 8
Done lying against an incline bench.

7 Smith Machine Shrug
#1 250 10
#2 250 10

Today's dietary info: 2950 cals in (177 carbs, 234 prot, 135 fat). Estimated output of 4955 for a deficit of 2005.
__________________
 
Today's dietary info: 2779 cals (196 carbs, 216 pro, 123 fat). Estimated output of 3747 for a deficit of 968. Tommorow, Biceps and whatever else I feel like tossing in with it, more cardio.
 
Feb 10, 2011
Name: Day 3, wk 4 (Altered split)
Start Time: 04:40 PM
End Time: 06:00 PM
Duration: 01:20
Notes: Started with 5 minutes cardio to get a sweat going. Has to cut after workout cardio as I was running late.

# Exercise Name Set Lbs. Reps

1 Barbell Incline Bench Press - Medium Grip
#1 185 8
#2 205 7
#3 205 6
#4 215 4
Tweaking form a bit, dropped weight and took every rep down to the collar bone.

2 Decline Barbell Bench Press
#1 140 8
#2 160 8
#3 160 8
Done in Smith Machine, no weight counted for bar as I have no idea what it is worth. Has been a long time since I have done these.

3 Cable Crossover
#1 60 10
#2 60 12
Arms stretched out, brought hands together straight out in front, just below chest level.

4 Preacher Curl
#1 65 12
#2 75 10
#3 75 10
EZ bar on Preacher

5 Concentration Curls
#1 35 8
#2 35 8
#3 35 8
#4 35 8
Odd sets are right arm, even sets are left

6 Standing Bicep Cable Curl
#1 110 12
#2 120 12

Knew wife was making her killer spaghetti, so I opted to make today my cheat day.
 
Feb 11, 2011
Name: Day 4, wk 4 (Altered split)
Start Time: 04:30 PM
End Time: 06:00 PM
Duration: 01:30
Location:
Mood: Normal - Not Great But Not Bad
Notes: Leg work was very light as I am rehabbing the pulled hammy, am pleased with how it went. Actually did 10 30/30 HIIT Cycles hitting between 195 and 205 SPM on intense phases (170 cals) before lifting. Did this because I knew there was no way I would do it after leg day and it would help keep me from going heavy.


# Exercise Name Set Lbs. Reps
1 Barbell Squat
#1 135 10
#2 185 10
#3 225 10
#4 275 6
Really focused on sitting down "in the hole" to try to work on depth. Getting better, but not to parallel yet.

2 Leg Press
#1 320 15
#2 410 15
#3 410 15

3 Leg Extensions
#1 180 12
#2 180 12
#3 180 8

4 Calf Press On The Leg Press Machine
#1 230 25
#2 320 20
#3 320 20

Today's dietary info: 2963 intake (283 carb, 225 protein, 102 fat) Estimated output of 4343 for deficit of 1380)
 
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