Week 5, Day 6
Weight: 214.6

Treadmill & arm work - 5 minutes
1 Arm DB Rows - 1x5, 10 lbs, 15 lbs, 20 lbs, 25 lbs, 28 lbs, 33 lbs
DB Incline Bench Press - 1x5, 10 lbs, 15 lbs; 3x5, 20 lbs
Close Grip Pull Down - 1x5, 3 plates, 3 plates +5 lbs, 4 plates, 4 plates +5 lbs
DB Upright External Rotation - 1x5, 5 lbs, 8 lbs
Stretches
Time: 34 minutes

A light and careful WO tonight. My shoulder is sore from Wednesday's WO, so I took it easy. I also did 3 1/2 hours of walking during the day, shopping.

Week 5, Day 7
Weight: 214.8

Treadmill & arm work - 5 minutes
Goblet Squats - 1x5, BW, 10 lbs, 20 lbs; 1x3, 25 lbs
Lumberjack Squats - 1x 5, 20 lbs, 30 lbs, 40 lbs
RDLs - 1x5, 65 lbs
Quadruped Hip Extension - 2x10, 5 lb ankle weights
Planks - 2x15 secs
Stretches
Time: 40 minutes

An OK WO tonight. RDLs are definitely the culprit with my shoulder. I started at what I thought was a reasonable weight and I could tell right off the bat. I think RDLs will have to wait until the shoulder is better.

I made the most wonderful shake after my WO. DD accidently bought the HC version of Fuze Strawberry Guava, so she left it here when she went back to college. I mixed 6 oz of it with 1 scoop of chocolate protein power and it was great.

Week 6, Day 1
Weight: 214.0

Treadmill & arm work - 7 minutes
Low Pulley Rows - 1x5, 3 plates, 3 plates +5lbs, 4 plates
Close Grip Pull Down - 1x5, 3 plates, 3 plates +5 lbs, 4 plates, 2x5, 4 plates +5 lbs
BB Incline Bench Press - 1x5, 35 lbs, 40 lbs; 45 lbs
Stretches
Time: 34 minutes

Just a short workout tonight to get something in.

Week 6, Day 3
Weight: 214.0

Treadmill & arm work - 6 minutes
Lying side leg raises - 1x10
Goblet Squats - 1x5, BW, 10 lbs, 20 lbs, 25 lbs; 1x3, 33 lbs
Planks - 2x15 secos
Modified Lumberjack Squats - 1x5, 50 lbs, 75 lbs
DB Flyes - 1x5, 8 lbs, 10 lbs, 15 lbs
Seated Good Mornings - 1x5, 20 lbs
Side Lat Raises - 1x5, 8 lbs, 10 lbs
treadmill - 5 minutes
Stretches
Time: 45 minutes

Ok, so I just did whatever I wanted to tonight, but still took it easy on the shoulder. For the LJ squats, I stood over the bar looking towards the end with the plates and just held my arms straight. Since it's using the leverage, there isn't as much pressure on my arms/shoulders. It's also working the quads a bit differently and I can feel I'm pushing back up a bit differently. Not sure if it's good or bad, but I figure it's still working my muscles.

I also tried seated GMs, just using DBs. Hadn't tried them before and could feel that these would work the hams. I tried with the bar, but I'm just not comfortable yet with it. I still need to decide what WO routine I'm really going to do, though.

Week 6, Day 4
Weight: 214.0

Treadmill & arm work - 7 minutes
BB Rows - 1x5, 65 lbs, 75 lbs; 3x5, 80 lbs
Low Pulley Rows - wide grip - 1x8, 3 plates
Low Pulley Rows - close grip - 1x8, 3 plates
Incline Bench Press - 1x8, 35 lbs; 1x8, 45 lbs; 1x6 & 1x3, 55 lbs
Gym Press - 1x8, 3 plates
Lying overhead triceps extensions - 1x8, 10 lbs
Stretches
Time: 48 minutes

A decent WO tonight. I tried the wide grip rows and felt like they were bothering my shoulder so switched to close grip. The the triceps extensions were definitely bothering my shoulder even with the warm up set. I must be moving my shoulders.

Week 6, Day 5
Weight: 213.8

Treadmill & arm work - 6 minutes
Goblet Squats - 1x5, BW, 15 lbs, 23 lbs; 28 lbs; 1x4, 33 lbs; 1x2, 38 lbs
Close Grip Pull Down - 1x5, 3 plates, 3 plates +5 lbs, 4 plates, 4 plates +5 lbs, 5 plates, 5 plates +5 lbs
Arnies - 1x5, 10 lbs, 15 lbs, 20 lbs, 23 lbs, 20 lbs
Side Lat Raises - 1x5, 8 lbs, 10 lbs; 1x2, 15 lbs, 1x5, 10 lbs
Stretches
Time: 50 minutes

A good WO today, although I need to get better at determining my starting weights. I'm still a bit leery from having hurt my shoulder by starting too high in weights.

Week 7, Day 1
Weight: 213.0

Treadmill & arm work - 7 minutes
RDLs - 1x5, 35 lbs, 55 lbs, 65 lbs, 85 lbs, 95 lbs
Quadruped Hip Extensions - 1x10, 5 lbs; 2x10, 6.5 lbs
Bicep Curls - 1x5, 10 lbs, 15 lbs; 2x5 & 1x3, 20 lbs
Lying Triceps Extensions - 1x5, 10 lbs, 15 lbs; 3x5, 20 lbs
Stretches
Time: 48 minutes

A good WO tonight. I took it easy on the RDLs since I didn't want to aggrivate the shoulder.

Week 7, Day 3
Weight: 213.4

Treadmill & arm work - 6 minutes
BB Rows - 1x5, 65 lbs, 75 lbs, 80 lbs; 2x5, 85 lbs
Low Pulley Rows - medium grip - 1x5, 3 plates, 4 plates
Incline Bench Press - 1x5, 40 lbs, 45 lbs, 50 lbs, 55 lbs, 60 lbs
DB Flyes - 1x5, 8 lbs, 10 lbs, 13 lbs; 2x5, 15 lbs
Stretches
Time: 51 minutes

A good WO today. I like this one... it might be a bit much on the flyes, but they feel so good doing them.

Week 7, Day 4
Weight: 213.4

Goblet Squats
BW, 5
15 lbs, 5
23 lbs, 5
30.5 lbs, 5
28 lbs, 5

Close Grip Pull Down
3 plates, 5
4 plates, 5
5 plates, 5
5 plates +5 lbs, 5
6 plates, 5

Arnies
15 lbs, 5
20 lbs, 5
23 lbs, 2x5
23 lbs, 3
20 lbs, 2

Side Lat Raises
8 lbs, 5
10 lbs, 5
13 lbs, 4
10 lbs, 5

Time: 46 minutes

An ok WO this morning. Figured I'd get one in today to help with the extra cals I'll probably eat. I'm going to plan on eating at maintenance level today. I don't think I was warmed up enough on the squats... started losing form, so didn't try to push my luck.

Week 7, Day 5
Weight: 215.0

RDLs
55 lbs, 5
65 lbs, 5
85 lbs, 5
95 lbs, 5
105 lbs, 5

Step Ups
10 lbs, 5
15 lbs, 5
20 lbs, 5
25 lbs, 2x5

Alternating Bicep Curls
10 lbs, 5
15 lbs, 5
20 lbs, 4, 5, 2
15 lbs, 4

Lying Triceps Extensions
10 lbs, 5

Pushdowns
2 plates, 5
3 plates, 5
4 plates, attempted
3 plates, 20

Time: 53 minutes

Just an ok WO. The lying triceps extensions just weren't working for me today, so I switched to pushdowns. I'll go back to trying the close grip bench next time. I'll eventually find something that works for me.

Week 7, Day 7
Weight: 214. 8

BB Rows
65 lbs, 5
75 lbs, 5
85 lbs, 5
90 lbs, 4 PR
85 lbs, 5

Low Pulley Rows - medium grip
3 plates, 5
4 plates, 5

Incline Bench Press
45 lbs, 5
55 lbs, 5
60 lbs, 5
65 lbs, 4 PR
60 lbs, 2

Pushup, attempted

DB Flyes
8 lbs, 5
10 lbs, 5
13 lbs, 5
15 lbs, 2x5

Time: 51 minutes

A good WO today. I feel like I should be doing more than just 4 exercises. I am seeing results with this routine, so I won't rock the boat. I tried a real pushup again... got down a little further, but still a long ways off. It's fun to try it now and again.

Ok, I have some leftover ham from Thanksgiving to use up. That's why my weight is up right now. My weight always goes up when eating that much sodium, so I won't eat it today (I consider Monday my official weigh in day). I'm thinking I'll just eat it all in one day and get the 10 lb gain in water weight all at once.

Week 8, Day 2
Weight: 211.2

Goblet Squats
BW, 5
15 lbs, 5
23 lbs, 5
28 lbs, 5

Close Grip Pull Down
4 plates, 5
5 plates, 5
5 plates +5 lbs, 5
6 plates, 2x5

Arnies
15 lbs, 5
20 lbs, 5
23 lbs, 3x5

Side Lat Raises
8 lbs, 5
10 lbs, 5
13 lbs, 4.5
10 lbs, 5

Time: 40 minutes

A sucky WO tonight. I just had no strength... but at least I plowed through and did something. Squats were off so I didn't try to go higher. Some days are just like that I guess.

I'm going to need to find something else for the lat pull downs. I really can't go higher than 6 plates (90 lbs resistance) since I have nothing to leverage against on this gym. I tried one handed lat pull downs a few weeks ago and they just didn't seem to work well.

The side lat raises bothered my shoulder blade. Not enough to make me stop, but boy do I feel old tonight. At least the weight loss is going well. I like these whooshes.

Forgot to log my WO yesterday...

Week 8, Day 5
Weight: 210.0

BB Rows
65 lbs, 5
85 lbs, 5
95 lbs, 2x5 PR

Low Pulley Rows - medium grip
3 plates, 5
3 plates + 5 lbs, 5

Incline Bench Press
45 lbs, 5
55 lbs, 5
60 lbs, 5
60 lbs, 4
55 lbs, 5

Time: 40 minutes

Not a good WO today. I had a problem with my right wrist today on the bent over rows. I had it last time, but I was able to keep going. Going up another 5 lbs today made it worse. I looked at a few videos tonight and I'm thinking that I may be going too high. I bring the bar up to the chest, but a lot of the videos I see, especially the guys with the heavier weights are bringing the bar up to the waist. I'll try that next time.

Ok, so here are my results for the last 3 months. (Hopefully this will show correctly.) I'm not happy with the LBM loss, but I know some is to be expected. Seems like it is too high, though... nearly half of what I lose is LBM. And I know it's a bit subjective using the BF analyzer, but I do think it's pretty close.

On the measurements, the only one that surprised me was the back/under the arms. I only lost a 1/2 inch there, but below the breast, I lost 3.75 inches. I may be off a little because of measuring by myself, but I measured by myself both times. Maybe the RDLs and bent over rows are really making a difference in my upper back.

…………………….…………………9/1/07…..12/1/07…..Diff

Weight……………………..………228.8…….210.8….. -18
BF..................................42.2%.....40.6%....-1.6%
FM...................................97.0……..85.5….… -11.5
LM..................................132.6……124.5…... -8.1

Neck...............................16.00…..15.5….. -1.5
Bicep - right....................15.75…..14.5…... -1.25
Shoulders........................46.00…..44.0.…. -2
Forearm - right................10.75…..10.25…... -.5
Back (underarms)............41.50…..41.0……... -.5
Bust (green WO shirt).......45.00…..44.00….. -1
Bust (bra)........................46.75…..45.25……. -.5
Chest (under breasts).......39.75…..36.00….. -3.75
Waist..............................43.00…..41.50….. -1.5
Hips.................................48.75…..45.00…. -3.75
Thigh - right.....................26.50…..25.00.…. -1.5
Calf - right.......................17.00…..16.25……. -.75
Wrist - right.......................6.50…..6.375..…. -.125

Total inches lost = 18.625

Week 9, Day 2
Weight: 210.8

RDLs
65 lbs, 5
85 lbs, 5
105 lbs, 5
115 lbs, 2x5

Step Ups, 8 1/2"
BB, 35 lbs, 6
DB, 20 lbs, 6

Quadruped Hip Extension
5 lb ankle wts, 10

Biceps Curls
15 lbs, 5
20 lbs, 2x5

Close Grip Bench Press
25 lbs, 5
30 lbs, 5
35 lbs, 5
40 lbs, 5 PR

Time: 50 minutes

A good WO this morning. I've switched to working out in the mornings. I remember now the euphoria I get from working out in the early AM. When I was going to World Gym a couple of years ago the trainer only had a 5am slot available, so I used to do this. It's definitely different when you go to a gym vs. working at home. That cold air going out in the morning wakes you up a bit more.

In any case, the RDLs were good today. Squatting that first 115 lbs off the floor was really hard on my quads. The 2nd time it wasn't as bad... tells me I need to warm up the quads a bit more.

I feel like I'm wasting my time with step ups because I don't have anything taller to use. That's why I supplement with the quadruped hip extension. I tried using the BB on the step ups, but that didn't work out so well, so went back to the DBs. At least I'm doing something.