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  #661   ^
Old Tue, Dec-04-18, 23:03
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Stats today: 217.6 lbs(new low!) 25.5% BF

Legs and Butt

Circuit 1
Squats 130x10,10,10 90x10,10
Good Mornings 130x10,10,10 90x10,10

Circuit 2
Deadlifts 180x10,10,10 130x10,10
Calf Raises 15,12,10,12,12
(the calf raises were not a complementary exercise, just a minor exercise to gather my breath after each set of deadlifts)

Ran out of time, so I cut the next few exercises short - one set each.

Hamstring Curls 50x10

Weighted Hip Bridges Feet Apart, 30 lbsx10

Weighted Hip Bridges Feet Together, 30 lbsx10

29 min, avg heart rate 150.

Got to work and completed 35 lb x10,10 Hip Bridges, feet together and apart.

Will try to get some more exercise in a little later on.

Edit:
Single Leg Split Squat 10,10,10 per leg.
Used a couple of chairs in the break room for this. One for the back leg, and one off to the side for stabilization. My sense of balance is FUBAR for odd moves like this.
Squats, Unweighted 10,10,10
Kettlebell Cleans 35lbx5,5,5
Calf Raises 10,10

2 miles fast walk/march. 35 min.

Last edited by IdahoSpud : Wed, Dec-05-18 at 03:48.
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  #662   ^
Old Wed, Dec-05-18, 16:05
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Stats today:
218.4 lbs 24.8% BF

Shoulders, Abs
Barbell Military Press Vanity Lift -100lbsx4(fail) 70x10,9(fail) 60x10,4(fail) 50x4(fail)
Dumbbell lateral raise 15x10,10 10x10,10
Dumbbell Front Raise 15x10,10 10x10,10
Dumbbell bent over lateral raise 20x10,10 15x10,10
Barbell upright row - EZ bar 60x10 40x10,10,10,10,9(fail)
Landmine Twists 30x5,5,10,5,5,

Abs: This is really a whole body exercise. Shoulders, hips, forearms, abs get hit. Hard to say what gets whacked the most, it's a high stress movement.
Ab Roller 10,10,10
One arm dumbbell clean and press 30x5,5

Intensity:
143 avg heart rate 44 minutes.

How I'm eating at work days and nights. Putting this here for my own use later on

Breakfast: Daily glass of fiber
1 Monster Zero Ultra
Large Avocado (mashed into guacamole with a little guac. seasoning mix sprinkled in for flavor)
Premier Protein Costco drink
(on leg day, an extra 60g protein shake)
Multivitamin, fish oil, chewable C, Garcinia (can't tell if this one does any good or not), baby aspirin. No meds.

Snack: 2 oz swiss cheese, 2-3 cups of coffee. Water

Lunch: 8oz Jimmy Dean pork sausage. Dump grease drippings onto meat after it's cooked. More coffee. Water

Snack 2 oz swiss cheese, a dozen almonds - Blue Diamond Wasabi flavor. Water

Right before bed, 8 oz cottage cheese, flavored with sugar-free DaVinci Raspberry syrup. No liquids.

Roughly (ignoring the coffee)
1900 calories
carbs 40g
protein 120g
fat 130g

Basal Metabolic Rate is probably 2800-3200 kcal, so roughly a 1000kcal deficit.

There's a little more variety on non-working days.

Last edited by IdahoSpud : Wed, Dec-05-18 at 19:17.
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  #663   ^
Old Thu, Dec-06-18, 22:32
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

No stats. Got up late and got going instead of getting on the scale. Had quite a few chores to take care of on my day off. Just finished 7 straight 12 hour night shifts. Back on day shift tomorrow.

Arms
Bench Press : 140x7(fail) 110x10,10 90x10,10
Hammer Curls : 30x10,7(fail) 25x10,7(fail) 20x10

Concentration Curls (these take way too long) 25x5,5,5,
Skull Crushers : 40x10,10,10,9(fail) Long ago I had an "even" while doing these. My elbow made a popping noise and got really painful. A tendon pulled a piece of bone in my elbow off, hahaha. It was feeling very similar today to how it did before it popped the bone loose back then.
EZ bar curls : 40x10,10,10,14(fail)
Kickbacks (haven'd done these in forever, and now I remember why) 20x10,10,10
Definitely felt the improvement and pump from the kickbacks - guess they will be back on the list.

Wrist Curls : 20x10,10,10
Reverse Wrist Curls : 10x15,15,10

Pass on cardio.

Last edited by IdahoSpud : Sun, Dec-09-18 at 05:33.
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  #664   ^
Old Sat, Dec-08-18, 08:46
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Yesterday - Nada

Came off night shift, had one day off, and back on day shift again for 12. Had a very difficult time getting and staying asleep after so many night shifts in a row. It was a scheduled day off from lifting, so at least that worked out OK. Would have done cardio, but was exhausted.

Today's Stats:
218.6 lbs, 24.5% (new low on the BF)

Will edit this when I get awake and get some activity in.

9:30 AM - A little whole body/cardio. I'm stuck in the control room right now.
Single Arm Dumbbell Clean and Press 30x10,10,10,10

Noon - New record: Up and down my two flights of stairs 40 times. Two steps at a time. 26 minutes, avg heart rate 155. Took 10 sets just to hit 150 BPM.

Shrugs with my rigging shackles : 50lbs x 20,12,8,7(fail)

Edit: another 14 shrugs(fail)
Walked maybe 1.5 miles. Did a hundred steps with a wood pallet overhead.
Weighted Side Bends 50lb x15,12,10,10

Chest and Back when I get home and have some equipment at hand.

At home edit:
Wide Grip Bench Press : 140x10,4 110x6,7 90x10 Last time I did these, I "failed" at 140x7, so I doubled the reps at that weight! It's not *true* failure, because I don't ever risk not being able to rack the bar again.
Incline Dumbbell Press : 30x10,10,10
Triceps were spanked at this point, so no more press exercises. Moved on to flyes to continue chest work
Dumbbell Flyes : 30x10 25x10,6(fail)
Incline Dumbbell Flyes : 30x5 25x5,10,7(fail)


Landmine Rows : 75x10,10,6(fail) 50x10,10 These are a brutal exercise. The lats are the target muscle, but your legs, butt, hips, shoulders, and biceps all have to do a lot of work to support this weight. Very cardio intensive.
One Arm Dumbbell Rows : 60x10,10,8,3(fail)
Wide Grip Cable Pulldowns : 70x10,10,10 90x12(fail)
Barbell Pullover : 40x10,10 50x7(fail)

Intensity/duration
Avg heart rate 129 BPM, 43 minutes.

Last edited by IdahoSpud : Sun, Dec-09-18 at 10:16.
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  #665   ^
Old Sun, Dec-09-18, 05:22
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Gah. It's 3:00 AM - I woke up and couldn't get back to sleep. Muscles are not built in the gym. They are broken down in the gym. They build when you rest - which ain't happening at the moment.

Today's Stats: 217 lbs (new low), 26% BF

At 208 lbs I will officially not be obese by the BMI standard, so we are within striking range of that!

The BMI standard does not take muscle weight into account. I'm getting more muscular, but there's still *plenty* of fat to shed - quite a bit around the belly, inner thighs, and on the butt. The BMI standard still applies even with my modest improvements.

I miss Americanized Mexican and Italian food. And Doritos. I don't miss wearing the next pant size up, having to squeeze into those, and debating whether to go up yet another size, for my own comfort.

It's leg day.

I have a love/hate relationship with leg day. I suppose most people with a lifting routine do as well.

I love leg day, because you are working the biggest muscles in your body - glutes, quads, hamstrings. You build up a lot of muscle on leg day, which in turn helps to burn more fat. It always feels good when you are finished, and you go wobbling off to the shower on legs that feel like noodles.

On the other hand, if you are doing it right, it's brutal. Working big muscles means that you need to use big weight. Weight that hurts your joints, makes you feel sort of sick, and leaves your heart racing and your head pounding. Sort of a queasy feeling that is not pleasant. I tend to need to catch my breath often. Whenever I've given up working out as a hobby, and started eating Doritos, it's been on leg day.

So yeah, leg day - after I get off work this evening.

Legs and Butt
Barbell Squat 180x5 (too much!) 140x5,10,10,8(fail)
Good Mornings 140x10,10,10 130x10

Deadlifts 200x5,5,5 (too much, but I stuck with it a while) 180x10,10,10
Single leg calf raise 15,10,10,12,12

Leg extensions 95x10,10 85x10 (the lactic acid burn on these is insane)
Hamstring curls 60x9(fail) 50x10, 8(fail)

Dumbbell Hip Bridge, feet apart 30x10,10,10
Dumbbell Hip Bridge, feet together 30x10,10,10

Duration/Intensity
46 min 126 avg heart rate

My barbell pad tore and broke through, so 4-5 minutes of that time was gettting another one set up. As a result, the heart rate was a bit low for this time period. The intensity looks low, but it felt like a pretty solid workout.

I have tomorrow off, then back to night shift.

Last edited by IdahoSpud : Sun, Dec-09-18 at 22:04.
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  #666   ^
Old Mon, Dec-10-18, 09:22
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Today's Stats:
217.6 lbs 25.5%

Shoulders, Abs, Cardio later on.
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  #667   ^
Old Tue, Dec-11-18, 21:15
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Nope, didn't do Shoulders, Abs and Cardio.

Instead, I ate some breaded chicken strips dipped in fry sauce, bought some Doritos, made up a batch of guacamole dip, and pigged out.

Exercise wasn't going to happen anyway. It was all about decorating and going to town to ship packages, then get ready for a stretch of night shifts.

Now I'm back at work where I can control my diet better and also have time for exercise. Funny it takes work to do that!

Edit:
Feeling a little out of sorts due to the quick turnaround to night shifts. Therefore no cardio. There are a lot of bad health effects just from the switch to Daylight Savings time. What about going from days to nights twice a month?

Shoulders, Abs - not much choice of weight or equipment.

Arnold Press 30x10,7(fail),6(fail),5(fail)
Front Raise 10x10,10,10,10
lateral raise 10x10,10,10,10
Rear Lateral Raise 10x10,10,10,10

Finisher: Arnold Press 10x10,10

Lying Leg Raise 15,10,5,5
Bicycle Crunch
10

A bit of fast walking, maybe a mile.

Last edited by IdahoSpud : Wed, Dec-12-18 at 22:45.
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  #668   ^
Old Wed, Dec-12-18, 23:35
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Today's Stats
220.6 23.5% (still carrying some water weight from my pig-out the other day)

Arms

Bench Press 140x10,10,5(fail) 110x10
Incline Dumbbell Curl 20x10,10,10,10

Incline Dumbbell Tricep Extension (One dumbbell) 30x15,15,15
Cheat Curls 70x10,10,6,4

Dumbbell lying cross face extension 20x10,10,10
Dumbbell hammer Curl 20x10,10,10

Barbell Reverse Curl 30x10,10,10
Dumbbell Wrist Curl 20x12,10,10

Time & Intensity
35 min 135 avg heart rate.

Cardio a bit later...

Edit 11:22PM. Cardio done. 40x two flights of stairs, two steps at a time.
Time/Intensity - 26 minutes, avg heart rate 161.

Saw 172 a couple of times, which felt like a bit too much. Hmmm. Just found this Max Heart Rate Calculator, and it says 163 is my max. So I was pretty close!

Last edited by IdahoSpud : Thu, Dec-13-18 at 01:27.
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  #669   ^
Old Thu, Dec-13-18, 01:46
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

I just learned something interesting. From the ground floor to the top of the Empire State Building is 1576 stairs.

My two flights of stairs are 31 stairs. How many trips would be equal to the Empire State Building? 1576/31 = 51 trips up and down. I might try that tomorrow. I did 40 tonight.

It's not the same level of exertion, of course, because I'm resting on the way down every minute or so. But it will be the same elevation gain!
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  #670   ^
Old Thu, Dec-13-18, 16:05
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Stats Today:
218.6 lbs 25.6% BF

Scheduled day off the iron. Cardio later on. Not sure if my knees are up to 51 trips up and down the stairs (total of 102 flights). They are a bit tender right now. We will see how they feel by midnight.

Edit: No stairs. Knees are still sore.

Cardio
One arm dumbbell clean and press 30x10,10,10,10,10 20x10,10
17 min, avg heart rate 151

BS exercises.
Fast walking, maybe a mile and a half
Suitcase Carry 220 steps per side with about 30 lbs of iron.

Last edited by IdahoSpud : Fri, Dec-14-18 at 03:58.
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  #671   ^
Old Fri, Dec-14-18, 07:17
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Chest and back:
Got a slightly early start - before getting off shift. I'm trying to make use of equipment that's on hand and the free time I have. The free time seems to all be at work, because I'm spending most of my waking hours there this month. Lots of vacay to cover - six extra 12-hour shifts, or 72 hours. That's almost an extra two week's working hours added to a single month.

Traps
Shrugs with my favorite hefty rigging shackles 50 lbs x 15,15,15,10

Hips (obliques)
Side Bends 50x15,15,15

Wake up stats at 2:15 PM
216.6 lbs (new low) 26.6% BF. Wake up a little bit more, then Chest and Back

Edit: Chest and back completed
Wide Grip Bench Press 140x10,9(fail) 110x10 90x10,10
Cable Pulldown 70x10,10 90x10,10

Incline bench press 110x5 90x10,8,7(fail)
One Arm Dumbbell Row 80x5,5,5,5,5,5 50x10,10

Ab Roller Extensions 10,10,10

Cardio and a few BS exercises to come tonight at work.

Edit: Never did get to Cardio. Was having a mild stomach issue, so I took the night off exercise.

Last edited by IdahoSpud : Yesterday at 16:56.
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  #672   ^
Old Yesterday, 16:58
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
Senior Member
Posts: 1,134
 
Plan: Low carb/high protien
Stats: 251/219/190 Male 5 ft 10 inch
BF:
Progress: 52%
Location: Idaho
Default

Today's stats:
216.6 lbs (tie for low with yesterday) 25.9% BF

It's leg day again... but I'm feeling really run down. I'm not lacking sleep, just energy. So I'm taking a day's rest, and eating correctly.

I'll probably take a little walkabout later on tonight.

Edit: Did a little walkabout, and some
One arm dumbbell clean and press 30x10,10,10,10,10 - 50 reps per arm.
13-1/2 min 145 avg heart rate.

Goodenuf for being run-down.

Last edited by IdahoSpud : Today at 01:21.
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