I would appreciate any advice that is given in a constructive manner with some reason as to why it would be beneficial. I like to work out. I mainly have a problem with diet. Big surprise huh?
I usually work out late at night from 1AM until 2:30 or 3AM. I then go home drink a protein shake, shower, and go to bed.

Kingink's Journal

Tuesday 9/08/04
Weightlifting 60 minutes
elliptical 20 minutes
leg press 5x10
calf extensions 3x10
hack squats 3x10
romanian deadlifts 3x8
lunges 3x15
seated calf raise 3x10
donkey calf raises 2x10
2x25 crunches
balancing on a swiss ball while watching tv, did neck bridges, leg lifts, plank(?)

Wednesday 9/08/04

1 hour bike ride at 12mph
weightlifting 30 minutes
more balancing on a swiss ball for an hour.



Thursday 09/09/04

90 minutes weightlifting upper body
5 minute warmup on elliptical
abdominal crunches 2x30
flat bench 1x12, 1x10, 1x8, 1x6, 1x6
incline bench 1x12, 1x10, 1x10
front cable pulldowns 3x10
rear cable pulldowns 2x10
cable pulley rows 3x10
pullovers 3x10
standing dumbbell press 3x10
front delt raise 3x10
lateral delt raise 3x10
rear delt machine 3x10
upright rows 3x10
tricep extensions, lying 3x10
cable tricep extensions 3x10
hammer curls 3x10
seated calf raises 3x10
donkey calf 3x10



friday 09/10/04

10 minute elliptical warm up
3x10 leg press
3x5 deadlift
3x10 hacksquat
3x8 rdl
lunges 3x15
seated calf raise 3x10
donkey calf raise 3x10
leg press calf raise 3x10
2x25 crunches, 2x25 kneeups, 2x25 leg lifts, 2 x15 swimmers(?) done in between sets.

will probably bike ride for two hours today at 12-14mph.
i only went for one hour. too bloody hot here at 100F.

I bought a heart rate monitor for $33.

09/11/04
I rode my bike for one hour. I kept my heart rate above 65% the whole ride.

my max hr is 220 - 32 = 188.
60% = 113
65% = 122
70% = 132
75% = 141
80% = 150
85% = 160
90% = 169

i kept my heart rate between 135 and 160 for fifty minutes.


09/12/04
I rode my bike again for another hour. again, I kept my HR between 135 and 165 for fifty minutes with a five minute warm up and five minute cool down.

09/13/04
I rode my bike again for one hour. I did lunges, 2x50 hindu squats, core stability stuff on a swiss ball for an hour. Mainly balance oriented stuff. I did russian twists, crunches, planks, neck bridges, pushups, stretches, pikes, etc.

I had a doctor's appt. i got referred to a sleep clinic to check for sleep apnea. yea. :/ hopefully losing weight will help ameliorate that problem. i guess that explains why I am always waking up with headaches and feeling so exhausted. I weighed 243# at the doctor's office with clothes, shoes, keys, wallet, baseball hat. It was also after breakfast, snack, and lunch. Woohoo! Down from 252# in shorts and barefoot.

09/14/04 I fasted for a blood test. After the blood test, I did nothing but eat a lot of food. :) Mainly bread. Note to self, "Never shop while hungry at Costco." I rode my bike again for an hour. My heart rate was within 140 and 165 for the whole ride. I didn't warm up. :/ I did cool down for a couple of minutes.

09/15/04 I didn't ride my bike today. I mowed the lawn for half an hour with a manual mower. I did chest and shoulders at the gym.
BB Bench Press
1x12@185,1x10@205,1x8@225,1x8@225,1x3@245,1x3@245, 1x12@155.
Incline Bench Press
1x12@105,1x10@115,1x8@135,1x10@95
Dip Machine
2x10@255,1x10@275,1x8@285,1x3@335.
DB Military press seated
3x10@40
DB Lateral raises
2x10@10,1x10@15
Rear Delt Machine
3x10@80
DB Shrugs
1x10@75,1x10@75,1x8@80 Machine Shrugs 3x8@180
Abs
3x25 crunches
Donkey Calf
3x10@180
Seated Calf Raises
3x10@100

I went to the gym and met with a personal trainer. He took some tape measurements and came up with 31% body fat. I got 31.5 doing three site testing with the calipers. I'll probably buy 4 or 5 sessions with the trainer on Monday. Today I am going to ride my bike for one hour at 60% - 65% of Max HR. I wil also go to the gym after lunch to do my leg and back workout.

Thursday 09/09/04

90 minutes weightlifting upper body
5 minute warmup on elliptical
abdominal crunches 2x30
flat bench 1x12, 1x10, 1x8, 1x6, 1x6
incline bench 1x12, 1x10, 1x10
front cable pulldowns 3x10
rear cable pulldowns 2x10
cable pulley rows 3x10
pullovers 3x10
standing dumbbell press 3x10
front delt raise 3x10
lateral delt raise 3x10
rear delt machine 3x10
upright rows 3x10
tricep extensions, lying 3x10
cable tricep extensions 3x10
hammer curls 3x10
seated calf raises 3x10
donkey calf 3x10

Is this the order in which you do the exercises? If so, you should consider moving the ab work to the end of the program. Even though the abs aren't really the support for your body, you want to have your midsection fresh throughout the program to be able to maintain good form in other exercises.

Good luck with your program.

Great to have you here! I just bought a heart rate monitor also..looked all over town for one and finally found one for $85 a Polar A3 with the chest transmitter after buying it I found out the transmitter will work with the treadmill and Eliptical at the gym..Precor brands.. and then I figured out that the chest transmitter on my Nautilus Treadclimber will work with the gym machines also..So I really never needed the watch :)

Back to the workout.. I'm doing the Max-OT beginners 3 day split. which works great for me..

Thanks for stopping in and saying hello.
knubb: I like to do the ab work early because at the end I don't have the energy or motivation to do them.

casd: the heart rate monitor helps a ton.


All i did today was eat the right number of calories in five meals. I walked for twenty minutes. I watched Supersize Me. I am happy. I have not eaten at McDonalds for three weeks now. :) I am about to do some core work and ab excercises.

Swiss Ball balance for 3 minutes. SB crunch 3x15, Russian twists 3x10, SB back bridge, reverse crunches, neck bridge 3 min, planks, wall sit 2x1 min.

Friday the 17th, I rode my bike for 20 minutes, I went for two walks totalling 45 minutes. I did swiss ball crunches, back extensions, leg levers, balance training, russian twists, bridges, and 3 min neck bridge.Tried to get to know what it feels like to contract the transverse abdominis by dong the vacuum. http://www.thefactsaboutfitness.com/research/ab_workouts.htm

Saturday the 18th, I rode my bike for 95 minutes between 65% and 75% of MHR. I worked another 12 hour shift. I ate like a horse because I couldn't take a break long enough to eat a meal.

Sunday the 19th, I didn't sleep. I didn't excercise and my diet was poor in that I didn't eat enough or drink enough water.
I am going to do some swiss ball excercises and watch Cellular.

Sunday 9/20. Worked, but didn't work out. I rode my bike for 30 minutes. I didn't drink enough water or eat enough food.

Monday 9/21. Family friend in hospital. Helping out at their house and taking care of my dad. I walked for 20 minutes. :/

Tuesday 9/22. Went on a date. :)

Wednesday 9/23. Took cat to vet. Cat has cancer. Prolly going to opt to chop the cat's leg off instead of chemo and radiation. The cat has more than one tumor in different tissues. My Aunt got sick at 1930. Stayed with her in hospital until 0500 Thursday.

Thursday 9/24. I did my usual ride in ten minutes less while staying at 65% -75% of MHR. Woohoo. I ate right. Didn't drink enough water.
did some supermans, side planks, russian twists, crunches, gut suckers, etc. I have to start doing pushups again. I want to be able to do 100 and 50 in two minutes.
Friday 9/25 going to gym now. gonna do chest, shoulders, and triceps.

i checked my mail where i found a letter from my doctor reporting my lab results. mostly good news.

total cholesterol 176mg/dl down by over 100
triglycerides 217 mg/dl high, but down from the 499 of a year ago. :)
hdl cholesterol 36 mg/dl low, but up by 7 points
ldl cholesterol 97 mg/dl normal. it was scary high.

Strangely enough, my iron is low. My liver function is a little screwed up as well. It is better than a year ago. They thought I had some liver disease, but chalked it up to my fatty lifestyle. I kept getting asked, "Are you sure you don't drink alcohol? How about illegal drugs?" I still have a high result for fasting blood glucose. I hope that changes as I lose weight.

ok, now to the gym.

Barbell Flat Bench Press 1x12@155, 1x10@205, 1x8@215, 1x6@225, 1x4@235, 1x4@235, 1x10@135
Incline BB Bench Press 1x12@135, 2x10@135
Machine dips 1x10@265, 1x10@285, 1x8@285, 1x3@330
DB Military Press 3x10@40
Machine Shrugs 1x10@270, 1x8@270, 1x6@270
DB Shrugs 1x10@75,1x8@80, 1x8@80

Super set
DB Front Delt raise 1x10@15, 1x10@15
Lateral Raise 3x10@10
Rear Delt Machine 3x10@80

Triceps Cable Pushdown 3x10@60
Seated Calf Raise 3x10@135
Donkey Calf Raise 3x10@180
2x25 crunches.



Tomorrow's session should be back, biceps, calves, and abs.

3x25 crunch, 3x15 reverse crunch, 3x25 leg levers, supermans
swiss ball while watching tv

front lat pulldowns 3x10
tbar rows 3x10
db bent over row 3x10
db pullovers 3x10
seated calf raises 3x10
leg press calf raises 3x10

Saturday 9/25 :bb:

leg press 6x10 from 315 to 585. i did two more sets in a narrow stance at 315.
calf extension on leg press 3x10
rdl 3x8
seated calf raises 2x10, 1x9
lunges w/o weights 3x10 each leg


Sunday 9/26
bb bench press 8,8,6,6,4
incline bb bench press 3x10
dips 8,8,8,4,4
chest flyes db 3x10

shrugs on machine/dumbbells 6x8
military press 8,8,8,6,4

3 sets 10 reps each
front delt raises
lateral raises
rear delt machine

tricep extensions lying
tricep pushdowns
barbell curls
hammer curls

:bb:

Uggh, just took my measurements again and there appears to be very little change in the tape measure. I should probably do the tape measurements in the morning when I weigh. I took my bodyfat measurements 3x with the calipers and averaged that out. I have 30.9% body fat down from the 34%, but I still weigh near the same as when I started. :( I weighed 246 on my birthday. I weighed myself this morning prior to voiding on the same scale wearing the same articles of clothing and appeared to be 240 even. :( I need to change my diet and cardio. I'll probably ask in another thread. I'm heading to the gym after I ask my question.

the 27th i rested.
the 28th i did legs and back. wednesday the 29th, i rested again, but did 15 minutes of stability ball stuff, i.e. crunches, bridges, back raises, russian twists, and sitting/balancing for the last three innings of the cubs reds game. :) I will do chest, shoulders, tris, abs, and calves. in about 7 hours. :) :bb:

bench 10,8,6,4,4
incline bench 10, 10, 10
dip machine 10,8,8,4,4
pec deck 10, 10, 10
db shoulder press 10,8,8
shrugs machine and dumbbell 10,8,6 10,8,8
lateral raises 3x10
rear delt raises 3x10

tricep extensions
tricep kickbacks

seated calf raises
donkey calf raises
ab crunches 3x25, supermans 3x15/per side. russian twists on the swiss ball 3x15
one hour of cycling at 65% -75% MHR.

Achilles tendon had been hurting for days and days. i started limping so quit riding and doing legs. I'll be doing legs tonight.

Oct. 5, 2004

bench press 185x10,205x10,225x6,225x6,245x4,245x4
dip machine 270x10,285x8,300x8,300x6,300x6
incline bench 135x10,155x10,155x8. i think i can go 175 but need a spot.
db shoulder press 50x10,55x8,55x8
shrugs 70x10,75x10,75x8,80x6
lateral raises 3x10@15
rear delt machine 3x10@80.
seated calf raises 3x10@115
seated calf raise press 3x10@225.

ab crunches 2x25

oct 6, 2004
calf and ankle hurt so no legs or cardio
did crunches, twists, bridges, leg levers, etc. on stablilty ball for most excercises.


oct 7, 2004
front lat pulldowns 3x10 130,140,150
rear lat pulldowns 1x10 @140, 1x4@160, 1x4@160
tbar rows wide grip 4x8 45
seated cable rows 3x10 90,100,110
bicep curls 4x8 @ 25
hammer curls 2x10 at 25
wrist curls 2x10 @5#
ab crunches 2x25
back extensions 2x10
seated calves 3x10@125
calf extensions 3x10@315
deadlifts 2x10 @135
superman

Friday Oct. 8, 2004
dl 1x10,1x8,3x5
leg press 1x10,4x8
rdl 3x8
lunges 3x15
seated calf raises
ab crunches 4x25

bicycling 45minutes at 65%

It's been a month since I fell off the wagon. Hopefully, I'll get over this recurring cold/flu that I've had for three weeks. The good part of all this is that I still weigh the same and my achilles doesn't hurt anymore. :) I ate well. I did lose ten # from being sick, but back to eating healthy helped me back to 238#. :o I'll be back in the gym on Saturday doing light cardio. I have been getting out and walking for the past three days for 30 minutes each day. I am feeling a little better and the fever is finally vanquished. Kinda sucks that I have to start all over again, but I should be fine. I hope to lose 10# between tomorrow and Dec 24th. :tu: :db: