weight 224.0, 7DA 224.8
pre workout 1 hr before: coffee, cream, turkey breast, yogurt

Warmup - treadmill, shoulder circles & stretches, 5 mins
Goblet Squats - 1x8, no weight
RDLs - 1x8, 85 lbs; 2x8, 90 lbs
Goblet Squats -1x7, 2x5, 15 lb DB at chest
Assisted lunges - 2x3, no weight
stretches
Time - 30 mins

Followed by shake:
1 scoop whey protein (23g protein, 2 carbs)
1/2 scoop creatine fruit punch (16g carbs)
1 tsp creatine

Short workout today. DD and I are walking to Bob Evans in a little while so I saved some energy for that. It's about 2 miles round trip.

I did my warm up for the squats first, then did the RDLs. Not sure if that was the right way to go, but I thought the knees would like that better. I still am not feeling too much on the RDLs. I explained to DD how they are supposed to work, so she watched me and asked me immediately afterwards where I felt them. I didn't feel anything except a bit in my neck. I'm probably still trying to look up a bit too much.

Squats were a little weak today... maybe because of doing RDLs first.

I tried some practice lunges today, holding on to an end table, with DD watching me. I feel them in my knees big time, so I'm still not ready for them. I'll need to get the excess weight off first.

I think the walk to Bob Evans was more like 3 miles round trip. I'm guessing we went about 2 mph and it took 45 minutes each way. I'll have to measure how far it is with the van. This is something I should do more often... except I probably shouldn't eat there that often. There are other places around, like a coffee shop, Kroger, etc.

weight 225.4, 7DA 224.5
pre workout: nothing

treadmill & arm work - 5 mins
Shoulder warm up stretches
Arnies - 2x6, 1x5 & 1x4, 20 lbs
Side Lat Raises - 2x6, 10 lbs
Incline BB Bench Press - 1x5 & 2x4, 55 lbs
DB Flyes - 3x8, 10 lbs
Bent Over BB Rows - 3x6, 75 lbs
DB Upright External Rotation - 1x10, 10 lbs
Shrugs BB Overhead - 1x8, 35 lbs
DB Curls - 1x3, 20 lbs; 1x2, 17 lbs, 1x4, 15 lbs
Triceps Extensions - 1x7, 22.5 lb DB both hands
Face Pulls - 1x10 stretchy band
Stretches

Time - 58 mins.

Followed by shake:
1 scoop whey protein (2g carbs, 23g protein)
1/4 scoop creatine fruit punch (8g carbs)
1/2 tsp creatine

Decent workout tonight.

weight 223.6, 7DA 224.4
pre workout 1.5 hr before: dinner - bacon cheese quesadillas, green beans, canteloupe

Warmup - treadmill, shoulder circles & stretches, 5 mins
Goblet Squats - 1x8, no weight, 2x7 & 1x6, 15 lb DB at chest
RDLs - 2x8, 95 lbs
Leg Curls - 1x8 30 lbs, 1x8 40 lbs
stretches
Time - 30 mins

Followed by shake:
1 scoop whey protein (23g protein, 2 carbs)
1/4 scoop creatine fruit punch (8g carbs)
1 tsp creatine

Just an workout tonight. Squats are coming along, but very slowly. I know I'm making progress, but it sure doesn't feel like it... 3 extra reps this time. I guess that's better than no progress.

RDLs aren't doing anything that I can tell for hams. So I switched over and did some leg curls.

weight 224.0, 7DA 224.4
pre workout: turkey & cheese sandwich, lc bread, mayo, milk, about an hour before

treadmill & arm work - 5 mins
Arnies - 1x7 & 1x5, 20 lbs; 1x8, 15 lbs
Side Lat Raises - 2x8, 10 lbs
Incline BB Bench Press - 1x8, 1x6, 1x4 50 lbs
Bent Knee Pushups - 1x10
DB Flyes - 2x6, 12 lbs
RDLs - 1x8, 80 lbs; 1x8, 85 lbs; 1x8, 95 lbs
Bent Over BB Rows - 1, 85 lbs, 1x8 & 1x6, 75 lbs
Face Pulls - 1x10 stretchy band
Stretches

Time - 54 mins.

Followed by shake:
1 scoop whey protein (2g carbs, 23g protein)
1/4 scoop creatine fruit punch (8g carbs)
1/2 tsp creatine, sprinkle of NuSalt

An ok workout tonight. I did something stupid. I was supposed to do bent over BB rows and I did RDLs instead. I was completely done with the RDLS before I realized it. I guess I was tired and wasn't focused enough.

This is for yesterday...Day 1 of my 10 week challenge:
Week 1, Day 1
Weight 224

treadmill & arm work - 5 mins
Bent Over BB Rows - 1x6, 65 lbs; 1x6, 70 lbs; 3x6, 75 lbs
T-Bar Rows - 1x8, 65 lbs; 1x8, 75 lbs; 1x8, 85 lbs
Seated Cable Rows - 1x8, 3 plates; 2x6, 4 plates
Incline BB Bench Press - 1x6, 45 lbs; 2x6, 55 lbs; 1x6 45 lbs
DB Flyes - 2x8, 12 lbs
Bent Knee Pushups - 2x6
Stretches
Time: 40 mins

Good Workout last night. I wasn't sure what weight to start with on the T-Bar rows. By the time I got to the pushups, my UB was really tired.

Food was not the greatest yesterday. I was really busy all day and just didn't get to eat properly...
Cals 1124
Fat 63g, 50%
Carbs 45g, 15%
Fiber 4g
Protein 87g, 31%
Deficit 1244

Week 1, Day 2
Weight 222.0

treadmill & arm work - 5 mins
Goblet Squats - 2x6, no weight, 2x6, 15 lb DB at chest
Step Ups - 1x10, 10 lbs each hand
Single Leg Raises - 3x10, 5 lb ankle weights
Assisted Lunges - 2x10, no weight
Leg Curls - 1x8, 25 lbs; 1x8, 35 lbs; 1x8, 40 lbs
Bicep Curls - 2x8, 15 lbs
Stretches
Time: 49 mins

A good workout tonight. I added a few phone books on top of the treadmill for the step ups... a little bit too shaky, so I only did one set. They were a good height, though, so now I just need to look around and be a bit more inventive.

Lunges are still too much for my knees. Leg curls feel like they are working my calves rather than my hams.

Food was still not the greatest today. I am really buried at work and just don't have time to focus on eating. I didn't get done with work until 7:30pm... This should be better by next week when our big project is finished.

Cals 1490
Fat 67g, 40%
Carbs 40g, 11%
Fiber 4g
Protein 172g, 48%
Deficit 889

What sort of 10 week challenge are you doing? In any case, your workouts and food look awesome. Great job!

Thanks Alisa! It's just my own personal challenge. The 10 week timeframe is while my daughter is away at college. It's much easier to focus when she's not here. I am targeting a daily deficit of 750 cals to hit 1.5 lbs lost per week for diet. And then the exercise is based on this routine. I modified it a bit since I'm working out from home and don't have access to all of the normal gym equipment. And then I'm adding in 2 days of formal cardio. For cardio, my goal is to start out with 1 minute of jogging for every 4 minutes of walking and end up with the reverse. And as you can see below, I didn't quite start out as I had hoped, but at least I started.

Weight 221.6
Week 1 Day 3, Cardio Day
Treadmill: Avg HR 127, In zone 13:47, total time 16 mins. About 2 mins of actual jogging.

I suck at cardio... too many years of being overweight and not enough exercise. During the 16 minutes, I jogged 3 times for 45s, 25s, 25s. At least it's a start. I still have the WATP video to do, but I'll do that after work tonight.

I work out at home too. I have some various dumbbells, adjustable dumbbells, something like an ez curl bar, and an O-bar. Plus a jump-rope, aerobic step and exercise bike. I've seen weight benches that are squat compatible, so I'd like to add one of those at some point. That looks like a great routine that Built has set up.



Tackling that hill was AWESOME! But when I first started, it was hard for me to walk up it, let alone run. Give yourself time to build up; you're off to a great start!

Thanks Alisa!

Finished up tonight with the Walk Away the Pounds Video (WATP), the 2 mile walk. I used to do this one all the time, 3 or 4 times per week, even when I was a lot fatter. It's a good workout when you are out of shape.

Avg HR 119, In zone 26:35, total time 31:18 mins

Week 1, Day 6
Weight 220.0

treadmill & arm work - 5 mins
Close Grip Pull Down - 1x8, 1 plate; 1x8, 2 plates; 2x8, 3 plates
Arnies - 2x4, 15 lbs; 3x5, 20 lbs
Side Lat Raises - 2x8, 10 lbs
DB Upright External Rotation - 1x10, 10 lbs
DB Lying External Rotation - 1x10, 5.5 lbs
Face Pulls - 2x8, 2 plates; 1x8, 3 plates, 1x8 stretchy band
Overhead Shrugs - 1x8, 20 lbs
Stretches
Time: 42 mins

This is my shoulder rehab workout. It went well. I'm reintroducing close grip pull downs. I can tell I worked the muscle that sometimes gets sore (behind my shoulder blade), so that's good. Not sure if it's one of the Teres muscles or the Infraspinatus, but pretty sure it's one of those. In any case, it doesn't hurt right now, but I can feel it was worked.

Still losing a bit too quickly. Too much OT at work. I adjusted my metabolism settings in Fitday PC from 2019 to 2054. I'll adjust every Saturday until I think it's set right, but just making small adjustments as I go.

Week 1, Day 7
Weight 219.4

treadmill & arm work - 5 mins
RDLs - 1x8, 65 lbs; 1x8, 85 lbs; 1x8, 105 lbs; 1x8, 115 lbs
Leg Curls - 1x8, 30 lbs; 1x4, 40 lbs; 1x3, 35 lbs
SLDL - 1x2, 65 lbs
BW Squats - 1x8, 2x5
DB Step Ups - 1x10, 10 lbs; 1x10, 15 lbs; 1x10, 20 lbs
Quadruped Hip Extension - 2x10, no weight; 1x10, 5 lb ankle weights
Triceps Push Downs - 2x8, 3 plates
Stretches
Time: 59 mins

Today's music - The Good Rats, "Tasty" CD

Today's WO was ok. RDLs just aren't cutting it. My butt's as far back as it'll go without me losing balance and I just am not feeling it in the hams. And with having to pick up the bar from the floor, it's a bit much for my quads at the heavier weights (affected my BW squats, I'm sure). I need a rack to be able to set the bar at the right height.

Then I tried leg curls. On the bench I have, I just don't get good range of motion on the higher weights. So then I tried a couple of SLDLs at a lighter weight just to see. Those felt like more of a stretch than anything else.

Triceps work on the home gym doesn't work well... 3 plates is too low in weight to feel anything and 4 plates is too heavy.

It's a good thing I like challenges. At least I'm still losing weight. One week down, 9 to go.

Week 2, Day 1
Weight 220.4

treadmill & arm work - 5 mins
Bent Over BB Rows - 1x6, 65 lbs; 2x6, 85 lbs; 1x6, 80 lbs
T-Bar Rows - 1x8, 75 lbs; 1x8, 85 lbs; 1x8, 95 lbs; 1x8, 100 lbs
Seated Cable Rows - 4x6, 3 plates
Incline BB Bench Press - 1x6, 45 lbs; 2x6, 55 lbs; 1x6 45 lbs
DB Flyes - 2x8, 12 lbs
Bent Knee Pushups - 2x7
Stretches
Time: 52 mins

Good Workout tonight. I started to feel the right shoulder a bit on the T-Bar rows. I think it's the close grip that does it. I could still feel it when I started to do the cable rows, so I kept it at 3 plates just in case. All these rows at the beginning are wiping me out by the time I do the presses. But that's ok, I need the rows more than I need the presses.

Week 2, Day 2
Weight 221.0

treadmill & arm work - 5 mins
Goblet Squats - 1x6, BW; 1x6, 15 lbs; 2x6, 20 lbs
DB Step Ups (8.5") - 1x10, 10 lbs; 1x10, 20 lbs
Single Leg Raises - 3x10, 5 lb ankle weights
Kneeling ham work - 2x8
Bicep Curls - 1x 8, 10 lbs; 1x2, 15 lbs; 2x10, 10 lbs
Stretches
Time: 45 mins

Just an ok workout tonight. Somehow I just don't think I'm ever going to be satisfied with this particular workout. I'm going to have to keep tweaking it. I also just didn't have the strength tonight for curls.