Log

[del]

January 24, 2003
Squats

warm up 2sets of 4 reps 130#
1set of 2reps 185
1 set of 2 reps 205
1 set of 1 rep 225
4sets of 4 reps 250

Bench
no warm up
6sets of 2 reps 185

Hammer grip chin-ups 3 sets of 5 reps

Treadmill

45 minutes ~ 3 to 3.5 mile per hour pace

[del]

January 25

Suppose to treadmill today but just couldn't get motivated.

scales told me I had dropped a pound or so since my last look at them. That is good.

[del]

January 27th

55 minutes treadmill--3 mph pace
attempt 3x3x215 in the bench but that sure didn't workout ended up with 3 sets of 1 rep with 215. It was a bad weekend I guess

January 28th

Bench: attempted 3x3x215 again. still no good but did show improvement I ended up with 1set of 3 reps with 215 and one set of 2 reps with 215.

Warmed up with 130 for 4 reps, 180 for 2 reps, 200 for 1 then the work set.

Chin-ups 6 reps, rest 5 reps, rest 4 reps

Squat 1 set of 4 reps with 130, 2reps with 180, 200 for 1 then 3 sets of 2 with 220

Treadmill 45 minutes same pace

[del]

January 29th

Dips 1 set of 12
1 set of 5

Preacher curls 4x10x60

Treadmill 45 minutes

would love to eat a whole pecan pie with ice cream on the side but it is only a dream.

[del]

Feb. 2nd

Treadmill

60 minutes

[del]

Feb. 3

Treadmill 15 minutes
Bench 2sets of 4 reps 130
1set of 2 reps 180
1set of 1 rep 200
1 set of 3 reps 215, 1set of 2 reps, 1 set of 1 rep

Squat 2set of 4 reps with 130
1 set of 2 reps with 180
1 set of 1 reps with 200
6 sets of 2 reps with 220

Treadmill 30 minutes...........no energy for chin-ups

[del]

February 5

Treadmill 60 minutes ~3mph pace
Dips 1 set of 10 with 10#, 1 set of 5 wth 10#
Rack Deadlifts off the #1 pin
1set of 10 with 130, 1x1x200, 220, 300, 320

Haven't lost any weight for two weeks but not worried about it (too much anyway).

[del]

February 7

Treadmill 60 minutes

going to take a week or so off from the weights. This is the end of an 11 week cycle of moderate to heavy low reps. A couple of weeks off then move to a 8 rep cycle for 10 to 12 weeks.

Seem to have stalled on weight loss but not to worried about it. I haven't gained any and I feel pretty good. I will up my cardo for the next few weeks while I am off the weights.

[del]

February 8

Treadmill 90 minutes

[del]

February 9

Treadmill 45 minutes
Sit ups 20


February 10

Treadmill 60 minutes

Scales said I lost one pound. Life is good.

[del]

February 13

Squat 1x10x130
1x3x185
1x2x225
1x235
1x255
1x275
chin-ups 5
sit-ups 20
Treadmill 30 minutes

February 15

Treadmill 60 minutes (3.68 miles)
front squat bar only x10
romanian dl 1x5x205
pull-ups 3
sit-ups 25

wasn't going to lift but did a little anyway.

[del]

February 17

Bench
1x10x130, 1x8x187.5, 1x5x187.5

chin-ups
bwx3x3

Romanian Deadlift
1x8x200

close grip bench
2x8x165

treadmill
30 minutes

[del]

February 18

Treadmill 60 minutes 3.5mph pace

[del]

February 19

Treadmill 30 minutes 1.60 miles
standing press 1x8x40, 1x4x90, 1x5x115
squat 1x5x130, 1x3x180, 1x7x225
pull-ups bwx3x3
shrugs 1x8x225
sit-ups 30
treadmill 30 minutes 1.69 miles

[del]

February 21

treadmill 60 minutes 3.29 miles
power cleans 3x10x45, 3x3x90 trying to get past my low back pain.
hammer grip chins 1x6
sit ups 33


Februrary 22

treadmill 60 minutes 3.19 miles

body weight 206# down another two pounds. that's good.

[del]

February 23

treadmill 60 minutes
35 sit ups


February 24

bench 1x10x90, 1x10x130, 1x8x190, 1x5x190
Chin-ups bwx4, x3, x3
RDL 1x8x205
close grip bench 1x8x167.5, 1x7x167.5
Treadmill 45 minutes 2.60 miles

gained 5 pounds over the weekend but the food tasted great.

[del]

February 25

Treadmill 60 minutes 3.78 miles
standing press 1x7x115
curls 1x6x90
front squat 1x8x115

[del]

February 27

treadmill 45 minutes
sit ups 40

February 28

power clean 6x3x95
DL off #1 pin 1x10x130, 1x3x180, 1x220, 1x270 missed 290 low back is still acting up
Dips 1x10x10#, 1x6x10#
curls 1x5x87.5, cheated 4 more reps
treadmill 30 minutes

March 1

treadmill 65 minutes 4.04 miles
DL off #1 pin 2x1x290 sumo style just testing.

body weight back down to 207. won't eat everything in the house this week end :(

[del]

March 2

Treadmill 60 minutes 3.41 miles
squat 1x10x130, 1x5x180, 1x2x200, 225, 245, 265, 275, missed at 285...........old age is a pain.
Pull-ups bwx4

didn't eat everything in the house. I left a few things.

[del]

March 3

Treadmill 60 minutes


March 4

Back down to 206# this morning.

Treadmill 45 minutes
heavy bag 2/3 minutes
sit ups 45

slow but steady.

[del]

March 5

treadmill 15 minutes .78 miles
standing press 1x8x117.5, 1x6x117.5
Squat 1x10x130, 1x2x180, 1x9x225, 1x10x135
Pull-ups x4, x4, x3
Shrug 1x5x230
treadmill 30 minutes 1.74 miles

weighted 205 this morning. Low back still weak.

[del]

March 6

treadmill 60 minutes 3.17 miles
sit ups 45

March 7

Treadmill 81.09 minutes 5 miles
sit ups 42

[del]

March 8

treadmill 37.11 minutes 2 miles
Dips bwx14

I've been on this diet since December 11, 2002. I've lost 20 pounds. I have improved my cardio and gained some muscle. Most of the time I have more energy and feel better but there are days when I just drag around. I am sure everyone is like that. I enjoy the weight training even though it is very slow going for me. Improvement comes slowing but it does come.

[del]

March 10
power clean 6x3x105
dips 1x10x10#, 1x7x10#
curls 1x9x87.5
Sit ups 28
treadmill 62.25 minutes 4 miles

[del]

March 11
Treadmill 4 miles 59.11 minutes
sit ups 45
heavy bag 2/3 minutes

Weight loss has slowed some of that may be due to gains in muscle mass and some because I am not sticking to the diet strickly. Need to get motivated again. Cardio is coming with less strain and I am even starting to enjoy the treadmill. I must be sick.

[del]

March 12
body weight this morning..204
Treadmill 30 minutes
bench press 1x10x130, 1x7x190, 1x3x190
chin ups x5, x5, x4
RDL 1x8x210
1x8x210 with straps
close grip BP 2x8x170
treadmill 15 minutes

My bench is dropping off. Could be the lack of sleep the last weeks or so or the body weight loss is starting to catch up. What ever it is my reps are dropping even though the close grip is continuing to go up.

[del]

March 13
treadmill 45 minutes 2.35 miles
sit-ups 46
heavy bag 2 minutes

thats it for today.........

[del]

March 14

Treadmill 30 minutes 1.74 miles
sit ups 45
heavy bag 2 minutes

[del]

March 15

standing press 2x7x117.5
chin ups with 5# x4, x3, x2
shrugs 2x8x230
squat 1x10x130, 1x2x180, 1x10x225, 1x10x135

I was shaking all over by the end of the squats.

Treadmill 60 minutes

[del]

March 16
Treadmill 60 minutes 3.73 miles
side bends 2x10x45# for each side
heavy bag 2 minutes

[del]

March 18

treadmill 49.11 minutes 3.25 miles
sit ups 25
heavy bag 2 minutes.

Legs are tired with little energy. The rest yesterday didn't help much. One more day and they should be back to normal.

[del]

March 19
Treadmill 15 minutes .79 miles
power clean 6x3x115
DL off #1 pin 3x130, 3x180, 200, 220, 270, 290, 310, 345
standing curl 1x5x87.5 cheated 5 more reps
dips 10#x10, 10#x9
Treadmill 30 minutes 1.70 miles

[del]

March 20
treadmill 60 minutes 3.30 miles
sit ups 47
side bends 2x10x45 each side
heavy bag 2 minutes

body weight down to 203 this morning. this is a very slow process but steady. I have lost very little muscle mass and very little strength except on my bench press. That has drop a little but not much. My legs feel tired most of the time but I expect to work through that as long as my knees and joints don't get to bothering me to much.

[del]

March 21
treadmill 45 minutes

March 22

bench press 1x10x130, 1x2x180, 1x5x190, 1x2x190
chin ups x5, x4
RDL 2x8x215
No strength tonight. Just seem to go through the motions. The poundage suffered and so did my ego.

March 23
treadmill 33 minutes

March 24
treadmill 33 minutes
sit ups 48

[LittleAnne]

Hi Del

Just dropping by to wish you a Happy Birthday. I hope that you have a great day.

http://www.coachcards.com/images/happybirthdayjpg.jpg