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Post by al on Aug 20, 2008 12:15:16 GMT -5
Wish I could still bench press 265+.
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dalej
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Posts: 168
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Post by dalej on Aug 20, 2008 13:10:05 GMT -5
I will be back at my 300+ by years end on bench and 530+ on my deadlift. Part of my challenge goals
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dalej
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Posts: 168
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Post by dalej on Aug 21, 2008 8:25:55 GMT -5
Question for all you experienced people - I am trying to keep my % of intake to 30%carb - 20% fat - and 50% protein. Added in the protein% I will usually drink 2 Protien drinks a day(46g each) 1 in morning 1 after workout to supplement what I do not eat. I am trying to eat something about every 2-3 hours to keep the metabolism going. Lunch is and after lunch snack is usually steak/chicken & brown rice. Breakfast and after breakfast snack is usually 3-4 scrambled eggs. Last night my wife had spagetti, with her own sauce which fat free. I usually eat about 5 banannas a week. Try to get a salad or 2 a week. My downfall is I drink 1 Diet Coke a day, which is not good, but 1 is better than the 7-8 I used to drink. Drink about a gallon of water a day.
Ok - I am ready for suggestions.
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Post by al on Aug 21, 2008 18:22:47 GMT -5
So, what's your question? Everything looks great.
By the way, I drink more than one diet drink a day, and it's never hurt my cause.
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dalej
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Posts: 168
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Post by dalej on Aug 22, 2008 5:46:35 GMT -5
Thanks Al - just needed to know everyones thougths and suggestions on my diet. I try and stay as strict as possible thru the week. My weekends at the lake I let go a little, but still keep control.
I have been tired this week. Busy schedule all week and thru weekend. Weighed at gym - lost another pound and .5" off waist. Started workout 9PM finished 9:55PM
Front dumbell raise: 25X12/30X12/35X10 Dumbell press: 35X12/45X12/55X12/60X10 Military press:95X5/135X5/155X5/17 5X5/195X5/225X1 Front plate raise:45X15 X5 Lat machine: 30X10/40X10/50X10 Upright row: 50X10/70X10/90X10/100X5 Dumbell shrugs:75X40/75X35/85X30/ 85X25/90X10/100X10
Yesterday's intake: Cal - 1784 Fat - 32g = 6% Carb - 181.8 = 39% Pro - 202.0 = 45%
YEA!! IT'S FRIDAY !!
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Post by bruce63 on Aug 22, 2008 10:33:59 GMT -5
dale, Your workouts look good! Your a strong guy. Your diet seems fine if you are losing a pound a week that is great. Keep doing what your doing till it doesn't work. Then just cut your calories a LITTLE more. Don't forget that diets aren't linear. You get a few Plateau's along the way.
How is all that volume working for you? I like whole body workouts, but of course that's not the only way to do things.
If your doing good there's no reason to change and I am not trying to tell you what to do. Everyone is different.
Keep up the good work.
Bruce
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dalej
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Posts: 168
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Post by dalej on Aug 22, 2008 11:25:08 GMT -5
I have bascially used the same workout for years, added/taken away some from time to time. Doing a body part a day works on my strength, when I do a split routine , I get the pump. I switch them off from time to time. I have been looking at the CrossFit workouts. Thinking of incorporating some into my weeks. Thanks
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Post by al on Aug 22, 2008 13:17:53 GMT -5
Good thinking, Dale. The bottom line: "Everything works; nothing works forever." Words to live by.
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dalej
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Posts: 168
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Post by dalej on Aug 25, 2008 8:47:34 GMT -5
This is going to be a very busy/hectic week for me. I don't know if or when I can fit the gym in. I will be doing my burpee/ab workouts at the office each day.
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Post by al on Aug 25, 2008 16:04:36 GMT -5
Do whatever you can. Just don't let your diet go to hell.
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dalej
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Posts: 168
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Post by dalej on Aug 26, 2008 6:29:43 GMT -5
Started workout 9PM -finished at 9:55P
Dumbell bench: 35X12/45X12/50X12/55X12/6 0X10 Bench: 135X12 warmup/170X8/190X6/210X4/ 225X3/235X2/240X1/210X4 Incline: 135X8/155X8/175X8 Decline: 135X8/155X8/175X8 Pec deck: 50X30/75X30/100X15/110X10 /125X8 Standing cable fly: 25X10/35X10/45X10
Squat: 135X8 X3 Knee up: X15 these three done in superset no rest Pull Up: X5
Lost another 2 #'s feelin good
During the day did 3 sets of 22 burpees, 50 kneeling tube crunch, and 50 regular crunches.
I am feeling and seeing results from my diet - I will keep it under control !! At first I set a weight I wanted to get to - now it's not as much a weight but size, or lack of.
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dalej
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Posts: 168
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Post by dalej on Aug 27, 2008 7:26:09 GMT -5
Started 9PM finished 10:10PM
Dumbell curl: 35X12/45X12/50X10/55X8/60 X5 supersetted with Cable pressdown: 30X30/40X25/50X20/60X15/7 0X10 EZ Curl: 75X12/85X12/95X12/100X10/ 105X10 supersetted with Preacher tri: 65X30/75X25/85X20/95X15/1 05X12 Preacher curl: 35X12/45X12/55X10/65X10/7 0X5 supersetted with French curl: 75X20/85X20/95X20/100X20/ 105X15 Strait bar curl: 45X10/65X10/85X10 Dumbell wrist curl: 35X10/45X10/55X10
Cal -1782 Fat -70.7=35% Carb -91.0=20% Pro -199 =44% Not happy with this, %'s all wrong. Did not think before I ate.
Did 3 sets of 23 burpees/kneeling tube crunch/lying crunch.
It's a new day !
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Post by al on Aug 27, 2008 12:37:31 GMT -5
I like your bench press sequence.
Congrats on the weight loss.
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dalej
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Posts: 168
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Post by dalej on Aug 27, 2008 13:12:21 GMT -5
It's from my chart
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 28, 2008 9:56:12 GMT -5
Balls To The Wall Till Christmas ? Suggestions ? Examples ? I'm ready to start!
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