Arms

Bench press: 150x3 (too much), 130x7, 130x10, 110x10 No spotter, so I have to be careful with the weight and reps.
Skull crushers: 40x10,10,10
Wall Curls: 50x10,12,10
Hammer curls: 15x20,15,15
Narrow grip cable pull downs: 100x10,10
Cross face extensions: 20x10,10 15x10,10
Cable press downs: 40x10,10
Kickbacks:15 x10,10

A little outdoor cardio. Weather was abysmal today.

Still working out. Did Chest and upper back on Monday, Legs on Tueday, Shoulders on Wednesday, Arms and abs on Thursday, using slightly more weight.

Today is a rest day from weight training.

Also, did cardio (1 mile run) yesterday and today.

No cardio today because legs are on the schedule for tomorrow. Need to have them rested.

Back, Chest (supersets) Trying some incline and decline movements to shake things up a little.

Wide grip decline bench press: 130x10,7 110x3,10 Finally getting some success with bigger weight here - must be careful, because I have no spotter.
Bent over barbell rows: 90x10,10,10
Incline Flyes: 30x10,10,10
Wide grip Lat cable pulldowns: 100x10,10,10

Good Mornings: 150x10,10,10
Standing Barbell shrugs: 200x10,10,10 (pathetic, but the most weight I handle right now is on shrugs! HAHA!)

finisher: Dumbell pullovers: 20x10,10

Heh. Didn't get to legs yesterday. Nasty stomach upset.

Today was legs.

Squats: 170x10,10,10
Leg extensions: 70x10,10,10
Standing calf raises with toes on a plate (single leg at a time): 10,10,10,10
Seated Calf raises with toes on plate and weights on one knee:
50x15, 75x15,15

Deadlifts: 200x10,10 220x10 (my biggest lift is no longer a shrug!!!)

Side leg lifts with ankle weights 10,10. Got called away before 3rd set

Not a good day to do legs. Got to work (night shift), and the dispatcher needed us to shut down the power plant.

Since it was my turn to be outside instead of in the control room, I got all the exercise.

Made two trips to the top of the boiler (one for readings, the other to close several valves after shut-down)

Got probably three miles of moving quickly around the plant to close valves and shut off equipment, in addition to my earlier set of readings.

I'm really feeling tired now. Kinda wish I hadn't ridden my motorbike in...

Been a while!
I will begin exercising again shortly, but right now am working at maintaining a low calorie, low-carb, high protiein, moderate fat diet to induce weight loss.

This diet is very good at shedding bodyfat, but is impractical for building muscle, which is the follow-up goal.

Also this diet leaves me feeling pretty fatigued by the end of the day, so I am just kind of hanging in there until I get where I want to be.

233 on Jan 7 and 220.5 today (Feb 12) not bad. Should be ready to increase carbs and hit the iron in a couple more months.

218.8 lbs today. Started light weight training a week ago, just to get some activity.

I have been stalled out at about 218-220 for a couple of weeks, so I decided physical activity might help to break that stall. Unfortunately the activity just makes me hungry.

On the bright side, even though the weight loss is stalled, body composition seems to be moving in the right direction.

Sooo... back to it!

Saturday - did arms in the morning.
Cross-face extensions, tricep kickbacks, wrist curls (&reverse curls), preacher curls, incline curls, narrow grip bench press.

Arms didn't hurt much and weren't tightening up, so I worked them again Saturday evening. Max pain the following day, so something went right.

Sunday - Abs. First time in forever. Decline situps till failure (20 reps), followed by 20 reps flat. Ouch today.

Sunday also did Chest and Back. Wide grip incline bench presses 130x8 110x10,8. Wide grip decline bench presses 110x10,10,10. Flat flyes 20x10,10,10
Wide grip lat pulldowns 70x10,7 50x3,10. One arm dumbell rows 50x10,10,10

Today so far (at work) Lunges 5,5,5 pelvic lifts w/35 lbs 10,10,10. Feet apart 10,10,10. Single leg calf raises (toes elevated) 12,10,10. When I get home and can use some Iron Plates instead of improvising exercise at work, I will go for major strain and pain.

Yesterday (Tues) rest day:
Today Back, Chest, Abs

Flat wide grip bench press: 130x7,3 fail 110x7,5,5 (near failure)

Decline flyes: 20x10,10,10
Incline flyes: 20x10,10,10

Barbell shrugs: 110x10, 130x10, 110x10

edit: Even though there was snow on the ground (but not on the roads) Saturday, I went for a ride on the motorcycle. Felt wonderful to get the first wheelie of the season out of my system!!! What a feeling!

Bent over barbell rows: 130x5 (fail)

Wide grip lat cable pulldowns: 130x5,5,5 70x10,10

Incline situps 10. Flat situps 10,10
Reverse crunches 12,12

Time to shower up

Had a week off work, which is part of my rotating shift schedule. During that week I managed to get in a few workouts.

The last three days of that week off though involved cleaning up the property. We recently moved to a house in the forest and there were about 10 years worth of fallen trees that needed to be cleaned up.

Cutting up and piling dead tree trunks into a truck is a pretty good workout all by itself. Very cardio-intensive. This is some of the hardest and sustained work I have done in several years.

Unfortunately, no weight loss occurred as a result. I am still hanging at the 220-225 range, although I can tell that things are improving.

I don't run out of breath quite as easily as before, and I am beginning to see muscles developing under the fat. The fat must also be going away, or I wouldn't be able to see the contours of muscle underneath. Nevertheless it would be nice to see weight loss. More cardio, I suppose...

Yesterday was Upper Back and Chest.

Today was legs.... and man was I ravenous afterwards. Gotta feed those depleted muscles a lot of protein. Was bad and ate two double cheeseburgers (in addition to several protein drinks).

Had a few days off exercise while some family was in town over part of spring break. I was reasonably good about diet. Ate plenty of protein and good veggies, with very little bread or desert.

Back to it as of April 1. Extremities are getting noticably leaner, but the gut seems to be hanging on. Patience...

First full batch of exercise (I am currently doing a 4 day on, one day off split) since company left. I took it pretty easy on everything but the arms and shoulders, which I absolutely hammered.

Eating a LOT of protein, which is keeping me out of ketosis. I need more fats for ketosis, but fats don't provide amino acids to build muscle. It's difficult to find the balance there between ketosis/fatburning and protein/muscle building. Sigh.

Yeah, why is that? Moving days, heavy housework, remodeling - I get so sore and so hungry, but no weight loss. Even being too tired to eat much. Maybe it's fluid buildup. A mystery - so much for "surprising" the body.

Excellent point! I was kind-of hoping that maybe I was building muscle while losing fat, offsetting one another and keeping the weight stable.

I dunno. I am definitely seeing toning happening (underneath fat, LOL) , but it's all so much slower than it used to be!!!

On hiatus the past two weeks. I've had a wicked case of bronchitis/pneumonia that has been leaving me short of breath and with occasional chills/fever. Antibiotics aren't touching it, so it must be viral. I *hate* not being able to breathe.