|
Post by al on Aug 11, 2008 16:01:48 GMT -5
Did best on your food intake over your birthday weekend? Wow. If ever you had an excuse....
Happy birthday, Dale.
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 12, 2008 5:49:12 GMT -5
In 8:20PM - finished workout 9:55PM
Dumbell Bench punch:35X12/8 / 45X12/8 / 50X10/4 / 55X10/60X10 Bench: 135X10/185X6/200X4/215X3/ 225X2/230X1/135X10 Incline:135X10/155X10/175 X8 Decline:135X10/155X10/175 X10 Pec Deck:50X30/75X25/100X15/1 10X10/ Standing cable fly/single: 25X12/8 / 35X10/5 / 45X10/3 / 55X7
Front dumbell raise: 25X12/30X10/35X8 Dumbell press:35X12/45X12/50X12/5 5X10/60X6 Upright row: 70X12/90X10/110X10/120X10 Military press:95X10/135X10/155X10 /175X8/195X5 Front plate raise:45X15 X5 supersetted with Lat machine: 30X10/40X10/50X10/60X10 Dumbell shrugs:75X35/75X35/85X30/ 85X30/90X15/100X10
Good workout - drank protein - 6 hrs sleep Yesterdays intake:Cal.-1590*Fat-46.7g/27%*Carb-81.3G/20%*Pro.-204.5G/52% Its a new day
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 12, 2008 5:52:59 GMT -5
Thanks - I told the family NO CAKE - a friend of ours made me a special treat - she uses peanut butter cookie dough - puts it in the small cup cake pans and puts peanut butter and jelly in them. WOW !! - I did indulge in a few of them Sunday afternoon.
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 13, 2008 6:24:08 GMT -5
Arrive 8:20PM Finished 9:50PM
Widegrip pulldowns: 60X10/80X10/100X10/120X10 /130X10/140X8 Hypers: 10X3 Deadlift: 135X10/225X10/275X5/315X5 /355X2 T Bar rows: 45X10/70X10/95X10/120X10/ 145X5 Closegrip pulldowns:60X10/80X10/100 X10/110X10/120X10 Rack pull:225X8/275X8/315X8/36 5X8
Jogged 3/4 mile after workout
Drank protein - slept 6hrs. Yesterday's intake: 1601 Cal* Fat-31.3G/18%*Carb-120.2/30%*Pro.-205.1/52% IT"S A NEW DAY !!!
|
|
|
Post by jasony on Aug 13, 2008 7:08:38 GMT -5
Lots of pulling going on there, Dale! That'll put bumps on your back:))
|
|
|
Post by al on Aug 13, 2008 18:53:26 GMT -5
The man's building bat wings!
Can't believe you press almost as much as you bench press.
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 14, 2008 6:22:33 GMT -5
I workout 90% of the time by myself, no one in or out of the gym. Taking it slow, and not wanting to get hung under the bar on bench. Press & deadlift, I can't get hung under I can push them. I am probably being overly cautious on. I feel I could do 270 for reps, BUT, taking it slow and getting back to being used to being under the weights.
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 15, 2008 6:04:08 GMT -5
Late night Wednesday did not make the gym, and last night was helping a couple of new guys so my workout suffered.
Dumbell curl: 35X12/45X12/50X10/55X8 Supersetted with Cable pressdown:30X30/50X30/70X 25/90X20 EZ curl: 75X15/85X15/95X12/100X12 Supersetted with Preacher tri:65X30/75X25/85X20/95X 12 Preacher:35X15/45X15/55X1 2/65X10 Supersetted with French curl:75X20/85X20/95X15/10 0X10 Strait bar curl:45X10/65X10/75X10 Dumbell wrist curl:35X10/45X10/55X10 Drank protein - 6 1/2 hrs sleep
Yesterdays intake: Cal. - 1967 Fat - 42.6g = 20% Carb - 115.6G = 23% Pro. - 272.3g = 57%
Did 11 Burpees/50 tube crunchs/25 push ups, 50 floor crunchs - 5 times yesterday
|
|
|
Post by al on Aug 17, 2008 18:41:50 GMT -5
Doesn't look like the workout suffered much to me. Can anyone say "pump"?!!! Love that little routine at the bottom, too.
Diet looking good. Have you started losing weight?
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 18, 2008 6:29:01 GMT -5
Al - The first week in July, just before I started posting on Dave Draper, and then here, I lost 6 #'s. On July 20th, I had my wife measure me. I always hit the scales before my workout. I know at 9PM, my body should be at it's heaviest. I have eat and drank all day, so I don't really pay much attention to the weight I show. BUT, I have felt like I am dropping weight, but the scales and the measuring has not shown it. Everyone is telling me I look like I am loosing, but no proof, until this morning. I have lost 1.5" in my waiste, gained 1" in my thigh, .5" in calf, 1" in my chest and .75" in my bicep. I have to say I was feeling a little depressed, but now I am feeling better. I used to be able to diet and drop 10-20#'s the first week. I guess age changes that. I must have hit a platue at the 6#'s and now will start seeing drops.
I really appreciate all the help and encouragement you guys give. This is what it was like when I was in the gym in the mornings with the owners, working out OLD SCHOOL! They gave the same talks you all give. Thanks
|
|
|
Post by jasony on Aug 18, 2008 14:00:09 GMT -5
Sounds like you're adding muscle and loosing fat. I'd go for that everytime:))
|
|
|
Post by al on Aug 18, 2008 15:03:31 GMT -5
Remember, muscle is heavier than fat. So, you've lost several fat pounds while putting on a good deal of muscle. Those are impressive numbers.
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 19, 2008 6:25:10 GMT -5
Late night: started workout-9:15PM done 10:30Pm
Dumbell curl:35X12/45X12/50X10/55 X10/60X7 supersetted with Tri-cable pressdown:30X30/40X30/50X 25/60X25/70X15
EZ Curl:75X12/85X12/95X12/10 0X10/105X8 supersetted with Preacher curl:65X30/75X30/85X25/95 X15/100X10
Preacher:35X12/45X12/55X1 2/65X10/70X5 supersetted with French curl:75X20/85X20/95X15/10 0X15/105X10
Strait bar curl:45X10/65X10/85X10 DB wrist curls:35X10/45X10/55X10
Ran 1 mile after leaving gym Drank protein - slept 6hrs
Yesterday: 1050 cal 27.0fat =26% 48.3carb=16% 131.1prot=57%
|
|
|
Post by al on Aug 19, 2008 11:37:04 GMT -5
Nice. Cardio noted.
|
|
dalej
Full Member
Posts: 168
|
Post by dalej on Aug 20, 2008 6:54:56 GMT -5
Started workout 9PM finished 9:55PM tired tonight No one in gym but I wanted to see what my 1 rep would be.
Dumbell bench: 35X12/45X12/50X12/55X10/6 0X8
Bench: 135X12/185X5/225X3/245X2/ 255X1/265X1/135X12 A little struggle on the 265, being alone, I was a litle hesitant to push any more. Could have probably done 285#.
Incline:135X12/155X12/175 X10 Decline:135X12/155X12/175 X12 Pec Deck: 50X20/75X20/100X15/110X12 Standing cable fly: 25X10/35X10/45X10
Ran/jogged/shuffled feet - 1 mile
Drank protein - 7 hrs sleep.
Yesterday: Cal. 2398 Fat 78.4 = 30% Carb.162.2 = 27% Pro. 253.2 = 43%
IT"S A NEW DAY !!!
|
|