Day 90:
Yesterday's cals:
In: 1120 (25% carb, 22% fat, 53% protein)
Out: 2750 (est)
59% deficit
Estimated cals out since I forgot my fitbit in the garage after my workout, duh!!!
Today's workouts:
AM: 44 min treadmill
PM: Upper Body
8x8 DB bench
4x8 pullup
4x8 rev. pulldown
8x8 Arnold press
2x8 rear delt raise
8x8 drag curl
8x8 tri press
8x8 ab circuit
65 minute treadmill
Friday, August 31, 2012
Thursday, August 30, 2012
Wow, been busy and missed a few days posting, my bad!!
In brief, Tuesday and Wednesday I used for maintenance days heading into the last week or so. Calories were 2500 and 2850 respectively and calorie output was roughly even with those. (accidentally let the fitbit run out of gas sometime Wednesday afternoon so I have to guestimate)
Hit legs on Tuesday and yesterday was chest/back. Double cardio with no weights today as I'm planning to move to a full-body routine and hit everything every other day to try to get this freaking belly fat to go away. Wish me luck!!
In brief, Tuesday and Wednesday I used for maintenance days heading into the last week or so. Calories were 2500 and 2850 respectively and calorie output was roughly even with those. (accidentally let the fitbit run out of gas sometime Wednesday afternoon so I have to guestimate)
Hit legs on Tuesday and yesterday was chest/back. Double cardio with no weights today as I'm planning to move to a full-body routine and hit everything every other day to try to get this freaking belly fat to go away. Wish me luck!!
Sunday, August 26, 2012
WEEK 12 PROGRESS:
Stats look better than the pics this week. 3 days sick as a dog and still not feeling well (if you couldn't tell from the pics, lol) And yes, Doofy got into one of my shipping boxes right before I took these. Such is life.
Looking forward to a productive last 2 weeks as I break out the hammer and chisel and see how much I can get myself down to before the final gun.
Stats look better than the pics this week. 3 days sick as a dog and still not feeling well (if you couldn't tell from the pics, lol) And yes, Doofy got into one of my shipping boxes right before I took these. Such is life.
Looking forward to a productive last 2 weeks as I break out the hammer and chisel and see how much I can get myself down to before the final gun.
Saturday, August 25, 2012
DAY 84:
Yesterday's cals:
In: 1220
Out: 2469
50% deficit
One thing I don't think I've posted is that for the past several days I've cut my protein intake by 50-60%. Not sure why, but when I have the flu or something, lots of protein just doesn't seem to sit well for me and as I wasn't able to do any activity the last few days, I figured keeping a tighter reign on total calories would hopefully shake things up a bit.
Today's workouts (Shortened a bit because I'm still sick, but productive nonetheless methinks)
Chest/Biceps
DB Flye: 8x8
Strap pushup: 6x8
X-over 6x8
Drag curl: 6x8
Pr. Curl: 6x8
Conc. Curl 6x8
Nose finally stopped running a bit, sinuses are about 50% better than yesterday. Only light dizziness and lightheadedness due to congestion. Kind of wanted to hit some cardio toninght, but I think I'll be fresher with another day's rest. Did enough to keep the muscles active today so hopefully tomorrow my strength and energy returns somewhat to normal.
Yesterday's cals:
In: 1220
Out: 2469
50% deficit
One thing I don't think I've posted is that for the past several days I've cut my protein intake by 50-60%. Not sure why, but when I have the flu or something, lots of protein just doesn't seem to sit well for me and as I wasn't able to do any activity the last few days, I figured keeping a tighter reign on total calories would hopefully shake things up a bit.
Today's workouts (Shortened a bit because I'm still sick, but productive nonetheless methinks)
Chest/Biceps
DB Flye: 8x8
Strap pushup: 6x8
X-over 6x8
Drag curl: 6x8
Pr. Curl: 6x8
Conc. Curl 6x8
Nose finally stopped running a bit, sinuses are about 50% better than yesterday. Only light dizziness and lightheadedness due to congestion. Kind of wanted to hit some cardio toninght, but I think I'll be fresher with another day's rest. Did enough to keep the muscles active today so hopefully tomorrow my strength and energy returns somewhat to normal.
Day 83:
Yesterday's cals:
In: 1220
Out: 2469
51% deficit
OK, day 3 or so of "attack of the URI." I can deal with the coughing, sneezing, runny nose, blah blah just fine but the constant dizziness and lightheadedness from the congestion made training today not too wise. Got a whopping 10 minutes on the treadmill today before I started tripping over my feet and such. If there's no improvement by tomorrow afternoon I'll stop being stubborn and get some decongestant or something. Either way, I'll be hitting it tomorrow as best I can.
Yesterday's cals:
In: 1220
Out: 2469
51% deficit
OK, day 3 or so of "attack of the URI." I can deal with the coughing, sneezing, runny nose, blah blah just fine but the constant dizziness and lightheadedness from the congestion made training today not too wise. Got a whopping 10 minutes on the treadmill today before I started tripping over my feet and such. If there's no improvement by tomorrow afternoon I'll stop being stubborn and get some decongestant or something. Either way, I'll be hitting it tomorrow as best I can.
Friday, August 24, 2012
DAY 82:
Yesterday's cals:
In: 812 (38% carb, 22% fat, 40% protein)
Out: 3340
76% Deficit
(Had a cold or something last few days. No appetite, clogged sinuses, blah blah)
Today:
No official workout. Lots of general walking and housework. Figured it'd be better to get past the worst of this cold or flu instead of overdoing and making it worse like I usually do.
Yesterday's cals:
In: 812 (38% carb, 22% fat, 40% protein)
Out: 3340
76% Deficit
(Had a cold or something last few days. No appetite, clogged sinuses, blah blah)
Today:
No official workout. Lots of general walking and housework. Figured it'd be better to get past the worst of this cold or flu instead of overdoing and making it worse like I usually do.
Wednesday, August 22, 2012
DAY 81:
Yesterday's cals:
In: 1550 (31% carb 18% fat, 51% protein)
Out: 2575
40% Deficit
Today's activities:
AM:
10min heavy Airdyne
43 minute treadmill 3.9mph
PM:
Back/Abs
8x6 Pullups
8x8 DB row
8x8 Pulley row
8x8 Pulldown
8x8 St. Arm pullover
8x8 Double crunch
8x8 pulley weighted crunch
8x8 leg raise
61 minute treadmill 3.9mph
Yesterday's cals:
In: 1550 (31% carb 18% fat, 51% protein)
Out: 2575
40% Deficit
Today's activities:
AM:
10min heavy Airdyne
43 minute treadmill 3.9mph
PM:
Back/Abs
8x6 Pullups
8x8 DB row
8x8 Pulley row
8x8 Pulldown
8x8 St. Arm pullover
8x8 Double crunch
8x8 pulley weighted crunch
8x8 leg raise
61 minute treadmill 3.9mph
Tuesday, August 21, 2012
DAY 80:
Yesterday's cals:
In: 1496 (27% carb, 22% fat, 51% protein)
Out: 3775
60% Deficit
Well, after yesterday's little deficit-fest, today will end up being a little more reasonable. Good news, I was able to do Arnold presses for the first time in weeks, so that made me happy! I need all the weapons I can squeeze into my arsenal these last few weeks and that's a biggie for me.
Today's stuff:
AM: 30 minutes treadmill 3.9mph
PM: Weights: Shoulders/triceps
10x8 Arnold press
8x8 lateral raise
8x8 bent raise
8x8 Tri pressdown (strap)
8x8 skullcrushers
8x8 DB kickbacks
Tomorrow's a double-cardio day along with back and belly, so just a single cardio session today. Stalling out on the fat loss gets more difficult to avoid for me, but I got below that 12% barrier 2 weeks ago, so that gives me hope that I've got it figured out to strip off that stubborn last 10-ish we hear so much about.
Yesterday's cals:
In: 1496 (27% carb, 22% fat, 51% protein)
Out: 3775
60% Deficit
Well, after yesterday's little deficit-fest, today will end up being a little more reasonable. Good news, I was able to do Arnold presses for the first time in weeks, so that made me happy! I need all the weapons I can squeeze into my arsenal these last few weeks and that's a biggie for me.
Today's stuff:
AM: 30 minutes treadmill 3.9mph
PM: Weights: Shoulders/triceps
10x8 Arnold press
8x8 lateral raise
8x8 bent raise
8x8 Tri pressdown (strap)
8x8 skullcrushers
8x8 DB kickbacks
Tomorrow's a double-cardio day along with back and belly, so just a single cardio session today. Stalling out on the fat loss gets more difficult to avoid for me, but I got below that 12% barrier 2 weeks ago, so that gives me hope that I've got it figured out to strip off that stubborn last 10-ish we hear so much about.
Day 79:
Yesterday's cals:
In: Hmm.. Weird. All my MFP entries for Sunday are gone. Cals in was in the neighborhood of 1500 so I'll go with that.
Out: 2643
43% Deficit (estimated)
Today's stuff:
AM:
10 minute HIIT on airdyne followed by
51 minute treadmill 3.9mph
PM:
Chest/Biceps
8x8 DB Flye
8x8 Suspended incline pushup
8x8 cable x-over
8x8 Drag curl
8x8 Preacher curl
8x8 Concentration curl
Late PM:
55 minute treadmill 3.9mph
Yesterday's cals:
In: Hmm.. Weird. All my MFP entries for Sunday are gone. Cals in was in the neighborhood of 1500 so I'll go with that.
Out: 2643
43% Deficit (estimated)
Today's stuff:
AM:
10 minute HIIT on airdyne followed by
51 minute treadmill 3.9mph
PM:
Chest/Biceps
8x8 DB Flye
8x8 Suspended incline pushup
8x8 cable x-over
8x8 Drag curl
8x8 Preacher curl
8x8 Concentration curl
Late PM:
55 minute treadmill 3.9mph
Monday, August 20, 2012
WEEK 11 PROGRESS:
Numbers say I'm improving, but I'm not seeing as much going on in the ab/oblique area as I'd like to at this point. Final 3 weeks are all about wringing every last bit of fat out that I can, so I guess it's time to step up and show and prove!!! Got my plan in place, and it'll be followed to close out this summer strong.
Numbers say I'm improving, but I'm not seeing as much going on in the ab/oblique area as I'd like to at this point. Final 3 weeks are all about wringing every last bit of fat out that I can, so I guess it's time to step up and show and prove!!! Got my plan in place, and it'll be followed to close out this summer strong.
Friday, August 17, 2012
Day 74:
Yesterday's cals:
In: 1490 (28% carb 24% fat 48% protein)
Out: 2944
49% deficit
Today's stuff:
AM: Lotsa walking around and playing with the car, no treadmill.
PM: Back
6x6 pullups
8x8 DB row
8x8 Pulley row
8x8 Wide-grip pulldown
8x8 Stiff-arm pulldown
First time doing pullups this challenge, felt good. Then I went back and looked, 38 sets for one bodypart??? That's new, even for the 8x8 routines. Oh well, methinks I might be a wee bit sore tomorrow.
Yesterday's cals:
In: 1490 (28% carb 24% fat 48% protein)
Out: 2944
49% deficit
Today's stuff:
AM: Lotsa walking around and playing with the car, no treadmill.
PM: Back
6x6 pullups
8x8 DB row
8x8 Pulley row
8x8 Wide-grip pulldown
8x8 Stiff-arm pulldown
First time doing pullups this challenge, felt good. Then I went back and looked, 38 sets for one bodypart??? That's new, even for the 8x8 routines. Oh well, methinks I might be a wee bit sore tomorrow.
Thursday, August 16, 2012
Day 73:
Yesterday's cals:
In: 1644 (32% carb 41% fat 27% protein)
Out: 3337
51% deficit
Today's stuff:
AM: 41 minute treadmill 3.9mph
PM: Shoulders/Triceps/abs
8x8 Lateral raise
8x8 rear delt raise
8x8 Tri press
8x8 DB kickbacks
Hanging leg raise/roman twist circuits
Finding work-arounds for the shoulder's getting interesting, but got a good workout in anyway. Tri's are fried and progressing nicely with the hanging leg raises, yay! Read something about a 100 pushup/200 situp workout thingie. That looks... interesting. Maybe later. Kinda curious how many regular pushups and situps I can do at this point.
Yesterday's cals:
In: 1644 (32% carb 41% fat 27% protein)
Out: 3337
51% deficit
Today's stuff:
AM: 41 minute treadmill 3.9mph
PM: Shoulders/Triceps/abs
8x8 Lateral raise
8x8 rear delt raise
8x8 Tri press
8x8 DB kickbacks
Hanging leg raise/roman twist circuits
Finding work-arounds for the shoulder's getting interesting, but got a good workout in anyway. Tri's are fried and progressing nicely with the hanging leg raises, yay! Read something about a 100 pushup/200 situp workout thingie. That looks... interesting. Maybe later. Kinda curious how many regular pushups and situps I can do at this point.
Wednesday, August 15, 2012
Day 72:
Yesterdays cals:
In: 1275 (21% carb, 21% fat, 58% protein)
Out: 2876
56% Deficit
Today's stuff: My son's birthday's today, so bonus post-workout carbs in the form of birthday cake -- sue me!! First day back to school too, so I get the house to myself during the day again, yay!!!
Workouts:
AM: 44 minute treadmill 3.9mph
PM: Chest/biceps
Incl. strap pushups: 8,8,8,8,8,5,4,4
Cable x-over: 8x8 (doubled the weight from last time, yay!)
Drag curl: 8x8
Preacher curl: 8x8
Conc. curl 8x8
Situps: x50
Working around the damn shoulder's a pain, but good workout. Remember kids, ice is your friend!!!!
Edit: threw in another 45 on the treadmill before bed. Ridiculous amount of fat in that birthday splurge....
Yesterdays cals:
In: 1275 (21% carb, 21% fat, 58% protein)
Out: 2876
56% Deficit
Today's stuff: My son's birthday's today, so bonus post-workout carbs in the form of birthday cake -- sue me!! First day back to school too, so I get the house to myself during the day again, yay!!!
Workouts:
AM: 44 minute treadmill 3.9mph
PM: Chest/biceps
Incl. strap pushups: 8,8,8,8,8,5,4,4
Cable x-over: 8x8 (doubled the weight from last time, yay!)
Drag curl: 8x8
Preacher curl: 8x8
Conc. curl 8x8
Situps: x50
Working around the damn shoulder's a pain, but good workout. Remember kids, ice is your friend!!!!
Edit: threw in another 45 on the treadmill before bed. Ridiculous amount of fat in that birthday splurge....
Day 71:
Yesterday's cals:
In: 1451 (29% carb, 15% fat, 56% protein)
Out: 3191
55% deficit
Parts held up pretty good after yesterday, so today was on to legs! And yes, I'm very much appreciating the handrails on my stairs today....
Workouts:
AM:
10min HIIT on Airdyne
43 minutes steady-state @ 3.9mph
PM:
Legs, legs, legs....
8x8 Quad-blaster
8x8 Squat
8x8 Leg curl
8x8 RDL
3x15 Lunges
Situp/leg raise circuit
Late PM:
45 minutes treadmill @3.9mph
Feeling tired, but I'm going to sleep oh-so-good tonight!
Yesterday's cals:
In: 1451 (29% carb, 15% fat, 56% protein)
Out: 3191
55% deficit
Parts held up pretty good after yesterday, so today was on to legs! And yes, I'm very much appreciating the handrails on my stairs today....
Workouts:
AM:
10min HIIT on Airdyne
43 minutes steady-state @ 3.9mph
PM:
Legs, legs, legs....
8x8 Quad-blaster
8x8 Squat
8x8 Leg curl
8x8 RDL
3x15 Lunges
Situp/leg raise circuit
Late PM:
45 minutes treadmill @3.9mph
Feeling tired, but I'm going to sleep oh-so-good tonight!
Monday, August 13, 2012
Day 70:
Yesterday's cals:
In: 2442 (estimated)
Out: 2506
No deficit
Yesterday's notes:
60 minutes on the treadmill in the am, 20 minutes on the Airdyne in the evening, light and easy day.
No weights, just getting the shoulder moving. Went to a friend's wedding reception last night, so I had to guestimate the calorie counts as best I could.
Today's workouts:
50 minute walk first thing in the am, 3.9mph, 1% incline
Back/triceps today:
Straight-arm pulldowns: 8x8
Underhand lat pull: 8x8
2 dumbell bench row: 8x8
Low pulley row: 8x8
Tri press w/strap: 8x8
43 minute treadmill after workout, 3.9mph, 3% incline
20 minute steady-state Airdyne cycling
Felt good, especially considering today's a low day. Legs tomorrow, so preparing for duck-walks on Wednesday....
Yesterday's cals:
In: 2442 (estimated)
Out: 2506
No deficit
Yesterday's notes:
60 minutes on the treadmill in the am, 20 minutes on the Airdyne in the evening, light and easy day.
No weights, just getting the shoulder moving. Went to a friend's wedding reception last night, so I had to guestimate the calorie counts as best I could.
Today's workouts:
50 minute walk first thing in the am, 3.9mph, 1% incline
Back/triceps today:
Straight-arm pulldowns: 8x8
Underhand lat pull: 8x8
2 dumbell bench row: 8x8
Low pulley row: 8x8
Tri press w/strap: 8x8
43 minute treadmill after workout, 3.9mph, 3% incline
20 minute steady-state Airdyne cycling
Felt good, especially considering today's a low day. Legs tomorrow, so preparing for duck-walks on Wednesday....
Sunday, August 12, 2012
WEEK 10 PROGRESS:
Well, happy with this week's results on paper. Not seeing the results in the pictures I want to see yet, but patience never was one of the things I'm known for.
Dropped 3 pounds of fat this week and had a negligible gain in lbm, so I'll call it successful and continue on. If I can maintain results like this week's, I'll definitely hit my goal for the challenge. Then let the cards fall where they may, I'll know I've done everything I could to look the best I'm able to this summer.
Picked up an Airdyne exercise bike a few days ago at the suggestion of my friend Rick, and it is definitely something that I'll be keeping in my arsenal. Thing kicks my butt!!!!! Reminds me of how far I still have to go. I like that!
And a bonus one with the ghetto overhead lighting. And yeah, I need to clean that mirror!!!!
Well, happy with this week's results on paper. Not seeing the results in the pictures I want to see yet, but patience never was one of the things I'm known for.
Dropped 3 pounds of fat this week and had a negligible gain in lbm, so I'll call it successful and continue on. If I can maintain results like this week's, I'll definitely hit my goal for the challenge. Then let the cards fall where they may, I'll know I've done everything I could to look the best I'm able to this summer.
Picked up an Airdyne exercise bike a few days ago at the suggestion of my friend Rick, and it is definitely something that I'll be keeping in my arsenal. Thing kicks my butt!!!!! Reminds me of how far I still have to go. I like that!
Thursday, August 9, 2012
Day 67:
Yesterday's cals:
In: 1544 (39% carb, 10% fat, 51% protein)
Out: 2628
41% deficit
Scheduled off-day from lifting yesterday, so just a 50 minute walk at 3.9mph in the morning.
Today's workouts:
46 minute walk before breakfast (3.9mph)
Weights: Chest/biceps
(all 20 second rest between sets)
DB flyes 4x8*
Suspended push-up 8x 8,8,6,5,4,4,4,4
Cable crossover 8x8
Drag curl 8x8
Preacher curl 8x8
Concentration curl 8x8
Double-crunch 8x8
Leg raise 8x8
*irritated shoulder so had to adjust. Dammit....
Yesterday's cals:
In: 1544 (39% carb, 10% fat, 51% protein)
Out: 2628
41% deficit
Scheduled off-day from lifting yesterday, so just a 50 minute walk at 3.9mph in the morning.
Today's workouts:
46 minute walk before breakfast (3.9mph)
Weights: Chest/biceps
(all 20 second rest between sets)
DB flyes 4x8*
Suspended push-up 8x 8,8,6,5,4,4,4,4
Cable crossover 8x8
Drag curl 8x8
Preacher curl 8x8
Concentration curl 8x8
Double-crunch 8x8
Leg raise 8x8
*irritated shoulder so had to adjust. Dammit....
Tuesday, August 7, 2012
Day 65 (continued)
Today's workouts:
65 minute walk before breakfast (3.9 mph, 2% incline)
Weights: Back/triceps
All sets 15 seconds rest.
Stiff-arm pullovers: 8x8
2 arm DB row: 8x8
Pulley Row: 8x8
Rev-Grip Pulldown 8x8
Tri press: 8x8
22 minute treadmill (3.9mph, 2% incline)
Total workout time 60 minutes.
Today's workouts:
65 minute walk before breakfast (3.9 mph, 2% incline)
Weights: Back/triceps
All sets 15 seconds rest.
Stiff-arm pullovers: 8x8
2 arm DB row: 8x8
Pulley Row: 8x8
Rev-Grip Pulldown 8x8
Tri press: 8x8
22 minute treadmill (3.9mph, 2% incline)
Total workout time 60 minutes.
DAY 65:
Been lax with the updates the last week and a half. Still progressing, but I've had to alter my workouts a bit because the shoulder's being a butt.
Yesterday's cals:
In: 1769
Out: 2667
34% Deficit
Pulled a hammie doing sprints Saturday, but after icing it down and sleeping with it up for a few days, it's about 90%.
Did an hour on the treadmill this morning with no major twinges or anything so it's all good. Bumped the speed up to 4mph and it seemed just about right with a little incline. Had to use the stationary bike Sunday and Monday and my butt's not a big fan of it, regardless of the "anatomically designed saddle" or whatever they call it. But you do what you gotta to get there.
This week starts my "burn" phase. Workouts for the remainder of the challenge will be mostly variations of 8x8's with 15-20 seconds rest between most sets. Legs will mostly remain 10x10's, as there's just something about that particular protocol that works for me.
This is the time I'm expecting to see my scale weight start dropping some, as my focus is strictly on maintaining muscle and stripping fat. Pretty low carbs on most days, bracketed around my weight workouts and back to the daily walks for some wake-up cardio. I think it's realistic to be shooting for another 12-15 pounds of fat loss over this last 5 weeks. A lot of that is going to depend on what I see in the mirror, but I think to get ripped will require me to get down in the 5-6% bodyfat range. Guess we'll see over the next month, won't we??
Been lax with the updates the last week and a half. Still progressing, but I've had to alter my workouts a bit because the shoulder's being a butt.
Yesterday's cals:
In: 1769
Out: 2667
34% Deficit
Pulled a hammie doing sprints Saturday, but after icing it down and sleeping with it up for a few days, it's about 90%.
Did an hour on the treadmill this morning with no major twinges or anything so it's all good. Bumped the speed up to 4mph and it seemed just about right with a little incline. Had to use the stationary bike Sunday and Monday and my butt's not a big fan of it, regardless of the "anatomically designed saddle" or whatever they call it. But you do what you gotta to get there.
This week starts my "burn" phase. Workouts for the remainder of the challenge will be mostly variations of 8x8's with 15-20 seconds rest between most sets. Legs will mostly remain 10x10's, as there's just something about that particular protocol that works for me.
This is the time I'm expecting to see my scale weight start dropping some, as my focus is strictly on maintaining muscle and stripping fat. Pretty low carbs on most days, bracketed around my weight workouts and back to the daily walks for some wake-up cardio. I think it's realistic to be shooting for another 12-15 pounds of fat loss over this last 5 weeks. A lot of that is going to depend on what I see in the mirror, but I think to get ripped will require me to get down in the 5-6% bodyfat range. Guess we'll see over the next month, won't we??
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