Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
285 x 1
295 x 1
305 x 1
Pull ups
10 x 5
Lunges
BW x 100
Sit ups
4 x 30
Conditioning
40 minute weighted vest walk
(I wonder how many calories I burn doing this?)
Nutrition
Starting weight: 224
Ending weight: 223
Calories: 2280 avg calories/day
Carbs: 35%
Protein: 35%
Fat: 30%
Good workout today. Was sweating pretty good after my weighted vest walk. I came under my nutrition goal this week. Most of the week I was hovering around 221.6, but the last two days of the week I binged a little, so I added some weight back on. I will be weighing in on Saturday this week, as I will be out of town. Hopefully I can get under 220, so I can enjoy some adult beverages this weekend. Today is almost done, and I have a 300 calorie snack waiting and will still be under my calorie goal. Don't know if I will be hungry enough to eat it. Had a smaller breakfast and lunch today than normal, and ate more for dinner, we will see where it takes me.
Monday, April 29, 2013
Friday, April 26, 2013
Week 17 Day 4
Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Overhead Barbell Press
45 x 12
65 x 6
85 x 2 x 12
Lat Pull downs
85 x 100
Curls
20 x 100
Tricep Push downs
35 x 4 x 25
Conditioning
Weighted vest walk 35:00 Minutes
Great workout today. The lat pull downs were done in one set, they were feeling it around 60, and afterwards they were burnt.
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Overhead Barbell Press
45 x 12
65 x 6
85 x 2 x 12
Lat Pull downs
85 x 100
Curls
20 x 100
Tricep Push downs
35 x 4 x 25
Conditioning
Weighted vest walk 35:00 Minutes
Great workout today. The lat pull downs were done in one set, they were feeling it around 60, and afterwards they were burnt.
Thursday, April 25, 2013
Week 17 Day 3
Warm up
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 3
230 x 2 x 3
Deadlifts
195 x 5
230 x 4
275 x 3
310 x 2
330 x 1
340 x 1
350 x 1
Shrugs
135 x 50, 30, 20
Sit ups
3 x 30
Good workout today, squats and deadlifts felt light.
Jump rope
100 double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 3
230 x 2 x 3
Deadlifts
195 x 5
230 x 4
275 x 3
310 x 2
330 x 1
340 x 1
350 x 1
Shrugs
135 x 50, 30, 20
Sit ups
3 x 30
Good workout today, squats and deadlifts felt light.
Wednesday, April 24, 2013
Week 17 Conditioning
Down the hill (modified hill sprints):
3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.5/1:00 min at 3.4 @ 3% incline
3 x 1:00 min. at 9.5/1:00 min at 3.5 @ 0% incline
Conditioning felt great today.
3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.5/1:00 min at 3.4 @ 3% incline
3 x 1:00 min. at 9.5/1:00 min at 3.5 @ 0% incline
Conditioning felt great today.
Tuesday, April 23, 2013
Week 17 Day 2
Warm up
Jump Rope
100 Double leg
25 right/ 25 left
25 alternating
100 Double leg
Stretches
Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
225 x 1
250 x 1
255 x 1
Push ups
40, 22
Rows
65 x 60, 20, 20
Curls
20 x 100
Tricep Push downs
35 x 4 x 25
Conditioning
35 minute weighted vest walk
Good session today. All singles on the bench were paused. After the weighted vest walk I felt great, not too hard of cardio, just the right amount of work to make you feel good. Really digging the nice weather and these walks.
Jump Rope
100 Double leg
25 right/ 25 left
25 alternating
100 Double leg
Stretches
Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
225 x 1
250 x 1
255 x 1
Push ups
40, 22
Rows
65 x 60, 20, 20
Curls
20 x 100
Tricep Push downs
35 x 4 x 25
Conditioning
35 minute weighted vest walk
Good session today. All singles on the bench were paused. After the weighted vest walk I felt great, not too hard of cardio, just the right amount of work to make you feel good. Really digging the nice weather and these walks.
Monday, April 22, 2013
Week 17 Day 1
Warm up
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
260 x 1
285 x 1
295 x 1
Pull ups
10 x 5
Lunges
BW x 100
Conditioning
35 minute weighted vest walk
Nutrition
Beginning Weight 225.8 (4/8/13)
Ending Weight: 224
Calories: 2503 Avg. calories/day
Protein: 34%
Carbs: 38%
Fat: 28%
Good workout today. the weighted vest walk felt great as it was sunny and 65 degrees outside. Squats felt smooth and light. For my nutrition, I forgot what my weigh in was for last week, so I am going off of two weeks ago. Almost 2 lbs down in those two weeks, so i am on the right track. I again went over what I set as my target goal for calories by about 153 calories/day which is a little over 1000 calories throughout the week. I might be a little low on my recommended calories, which is fine, since it gives me a little cushion throughout the week.
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
260 x 1
285 x 1
295 x 1
Pull ups
10 x 5
Lunges
BW x 100
Conditioning
35 minute weighted vest walk
Nutrition
Beginning Weight 225.8 (4/8/13)
Ending Weight: 224
Calories: 2503 Avg. calories/day
Protein: 34%
Carbs: 38%
Fat: 28%
Good workout today. the weighted vest walk felt great as it was sunny and 65 degrees outside. Squats felt smooth and light. For my nutrition, I forgot what my weigh in was for last week, so I am going off of two weeks ago. Almost 2 lbs down in those two weeks, so i am on the right track. I again went over what I set as my target goal for calories by about 153 calories/day which is a little over 1000 calories throughout the week. I might be a little low on my recommended calories, which is fine, since it gives me a little cushion throughout the week.
Friday, April 19, 2013
Week 16 Day 3
Warm up
Jump rope
100 Double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 3
210 x 3 x 3
Deadlifts
155 x 5
195 x 4
230 x 3
275 x 2
310 x 1
330 x 1
340 x 1
Lat pull downs
70 x 100
Conditioning
30 min weighted vest walk
Nice rebound session today, took a little while to get going, but once I got it everything felt good. Was suppose to do shrugs today, but I messed up and did lat pull downs. I also used a lighter weight by accident, but was able to bust out all reps in one straight set of 100.
Jump rope
100 Double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 3
210 x 3 x 3
Deadlifts
155 x 5
195 x 4
230 x 3
275 x 2
310 x 1
330 x 1
340 x 1
Lat pull downs
70 x 100
Conditioning
30 min weighted vest walk
Nice rebound session today, took a little while to get going, but once I got it everything felt good. Was suppose to do shrugs today, but I messed up and did lat pull downs. I also used a lighter weight by accident, but was able to bust out all reps in one straight set of 100.
Wednesday, April 17, 2013
Weel 16 Day 2
Warm up
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
220 x 1
235 x 1
250 x 1
Push ups
25, 20
T Bar Rows
40, 30
Conditioning
30 minute weighted vest walk
Horrible workout today, the worst of the year. Bench started feeling heavy at 165, 250 was a struggle. Push ups kicked my butt. I called my workout after the set of 30 on T Bar rows, head was not in the game. Chalk it up and move on.
Jump rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Bench
45 x 15
140 x 5
165 x 4
195 x 3
215 x 2
220 x 1
235 x 1
250 x 1
Push ups
25, 20
T Bar Rows
40, 30
Conditioning
30 minute weighted vest walk
Horrible workout today, the worst of the year. Bench started feeling heavy at 165, 250 was a struggle. Push ups kicked my butt. I called my workout after the set of 30 on T Bar rows, head was not in the game. Chalk it up and move on.
Tuesday, April 16, 2013
Monday, April 15, 2013
Week 16 Day 1
Warm up
Jump rope
100 Double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
255 x 1
270 x 1
280 x 1
Pull ups
10 x 5
Lunges
BW x 100 (50 each leg)
Situps
3 x 30
Conditioning
30 minute weight vest walk
A little rough getting back into the groove of lifting again after a week off. My fitness test went well last week, nutrition was the greatest though. Today was week four of the second phase, I need to buckle down on my nutrition and stay steady throughout the entire week, no cheat days.
Jump rope
100 Double leg
25 right/25 left
50 alternating
100 double leg
Stretches
Squat
45 x 10
165 x 5
190 x 4
220 x 3
245 x 2
255 x 1
270 x 1
280 x 1
Pull ups
10 x 5
Lunges
BW x 100 (50 each leg)
Situps
3 x 30
Conditioning
30 minute weight vest walk
A little rough getting back into the groove of lifting again after a week off. My fitness test went well last week, nutrition was the greatest though. Today was week four of the second phase, I need to buckle down on my nutrition and stay steady throughout the entire week, no cheat days.
Monday, April 8, 2013
Week 15
I am in training all week, so I will not be hitting the weights at all. I got in a nice 25 minute walk this morning with the weighted vest and will do another walk on Wednesday. I have a fitness test on Friday, so I am resting up for that. My nutrition over the last week was as follows:
Beginning Weight: 229.8 ** See explanation here
Ending Weight: 225.8
Calories: 2377 Avg Calories/Day
Protein: 35%
Carbs: 36%
Fat: 29%
Not too bad on the nutrition this week, went over on average 27 calories a day, but in reality I only went over on Friday and Sunday. This week will be hard tracking the calories, as our lunch is catered in, and I have no way of getting an accurate count. The lunches they provide are on the lighter side, so that is a plus, and if i watch my intake for breakfast and lunch, I should be able to lose a pound or two.
Beginning Weight: 229.8 ** See explanation here
Ending Weight: 225.8
Calories: 2377 Avg Calories/Day
Protein: 35%
Carbs: 36%
Fat: 29%
Not too bad on the nutrition this week, went over on average 27 calories a day, but in reality I only went over on Friday and Sunday. This week will be hard tracking the calories, as our lunch is catered in, and I have no way of getting an accurate count. The lunches they provide are on the lighter side, so that is a plus, and if i watch my intake for breakfast and lunch, I should be able to lose a pound or two.
Saturday, April 6, 2013
Week 14 day 3
Warm up
Jump rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 3
225 x 2 x 3
Deadlifts
175 x 5
205 x 4
245 x 3
285 x 2
325 x 3
Shrugs
135 x 70, 30
Quick session today, decided to pull a triple of 325 since my singles were 325, 325, 330. The weight was light.
Jump rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg
Stretches
Pause Squats
45 x 10
135 x 5
185 x 3
225 x 2 x 3
Deadlifts
175 x 5
205 x 4
245 x 3
285 x 2
325 x 3
Shrugs
135 x 70, 30
Quick session today, decided to pull a triple of 325 since my singles were 325, 325, 330. The weight was light.
Thursday, April 4, 2013
Week 14 Conditioning
Down the hill (modified hill sprints):
3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.4/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.4/1:00 min at 3.0 @ 0% incline
3 x 1:00 min. at 6.4/1:00 min at 3.0 @ 9% incline
3 x 1:00 min. at 7.4/1:00 min at 3.0 @ 6% incline
3 x 1:00 min. at 8.4/1:00 min at 3.0 @ 3% incline
3 x 1:00 min. at 9.4/1:00 min at 3.0 @ 0% incline
Wednesday, April 3, 2013
Week 14 Day 2
Warm up
Jump Rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg
Stretches
Bench
45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
230 x 1
235 x 1
240 x 1
Push ups
40, 21
Rows
65 x 60, 30, 10
Curls
20 x 100
Tricep Push downs
35 x 50, 30, 20
Conditioning
25:00 Minute weighted vest walk
Good workout today, the second set of the push ups has gotten easier. On the weighted vest walk, I walk till I get to 12:30, and then turn around and head back home, my second split is always 10-15 seconds faster.
Jump Rope
100 Double leg
25 Right/25 Left
50 Alternating
100 Double leg
Stretches
Bench
45 x 15
130 x 5
150 x 4
175 x 3
195 x 2
230 x 1
235 x 1
240 x 1
Push ups
40, 21
Rows
65 x 60, 30, 10
Curls
20 x 100
Tricep Push downs
35 x 50, 30, 20
Conditioning
25:00 Minute weighted vest walk
Good workout today, the second set of the push ups has gotten easier. On the weighted vest walk, I walk till I get to 12:30, and then turn around and head back home, my second split is always 10-15 seconds faster.
Tuesday, April 2, 2013
Week 14 Conditioning
Treadmill Run
20:00 Minutes at 6.6 at 1% incline
Good run today, I think working out before this run was the killer. Done by itself, I walk out of the gym feeling good.
20:00 Minutes at 6.6 at 1% incline
Good run today, I think working out before this run was the killer. Done by itself, I walk out of the gym feeling good.
Monday, April 1, 2013
Week 14 Day 1
Warm up
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Box Jumps
3 x 5 x 24"
Squats
45 x 10
150 x 5
175 x 4
200 x 3
225 x 2
260 x 1
270 x 1
275 x 1
Pull ups
10 x 5
Lunges
BW x 100 (50 each leg)
Pike sit ups
3 x 12
Conditioning
25 minute weighted vest walk
Nutrition
Starting Weight: 227.8 (3/25/2013)
Ending Weight: 225.6 (3/30/2013)**
I weighed myself Sunday morning and I weighed in at 225.6 I still had about 2700 calories left for the week to finish even. I went to my wife's parent's house and ate Easter dinner, when I woke up this morning I weighed in at 229.8. I find it hard to believe I ate over 14000 calories (4 lbs of food). I am thinking it is just water retention from the ham and two slices of pie I had. Anyway, I am counting my weigh in from yesterday morning and not today, call it cheating, but I will be below 225 by the end of the week.
Breakdown:
No average calories, because of Sunday's binge, I averaged under 2350 up until Sunday.
Carbs: 33%
Protein: 37%
Fat: 30%
As for my workout today, it was great. Got all ten sets on my pull ups and lunges were a little less painful. I am use to doing the 30" box jump, so these 24" ones were easy.
Jump Rope
100 Double leg
25 right/25 left
50 Alternating
100 Double leg
Stretches
Box Jumps
3 x 5 x 24"
Squats
45 x 10
150 x 5
175 x 4
200 x 3
225 x 2
260 x 1
270 x 1
275 x 1
Pull ups
10 x 5
Lunges
BW x 100 (50 each leg)
Pike sit ups
3 x 12
Conditioning
25 minute weighted vest walk
Nutrition
Starting Weight: 227.8 (3/25/2013)
Ending Weight: 225.6 (3/30/2013)**
I weighed myself Sunday morning and I weighed in at 225.6 I still had about 2700 calories left for the week to finish even. I went to my wife's parent's house and ate Easter dinner, when I woke up this morning I weighed in at 229.8. I find it hard to believe I ate over 14000 calories (4 lbs of food). I am thinking it is just water retention from the ham and two slices of pie I had. Anyway, I am counting my weigh in from yesterday morning and not today, call it cheating, but I will be below 225 by the end of the week.
Breakdown:
No average calories, because of Sunday's binge, I averaged under 2350 up until Sunday.
Carbs: 33%
Protein: 37%
Fat: 30%
As for my workout today, it was great. Got all ten sets on my pull ups and lunges were a little less painful. I am use to doing the 30" box jump, so these 24" ones were easy.
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