While I've been negligent about updating my training log.. I have not been missing my training. I have temporarily settled in to a 3 day training cycle that looks like this - Day 1: Whole Body Weight Training; Day 2: Cardio; Day 3: Rest. I will continue this approach until I feel that a body-part split routine is warranted. I'm going to keep the alternating days of cardio in the picture because I feel that my cario-vascular endurance is what has suffered the greatest from my inconsistent approach the past 2 years. 

 

Here's a crappy picture taken in the locker room mirror. I'm not proud of what I currently look like. It was hard for me to even post this... but I have to be willing to walk the walk. My chesticle are what I hate most of all. I'm hoping that as I lean out they will begin to go away like they did in 2008. OK I have a lot of work obviously. I'm up for the challenge.

 

My nutrition has not been strictly clean yet either. Tighter than previously, but not as clean as I have been known to eat and, the way the also makes me feel the best. But I am making progress cleaning up my diet for sure.

 

Here's what the past missing days look like:

 

Day 3 January 12th

On the elliptical machine at 7:02. That's a new Record.  I used to get in to my early cardio session at 5:30 in 2008. Something to shoot for.

 

I had a hard time not wanting to touch the weights this morning. I was trying to convince myself to shorten my cardio session and hit a body part. This is always my mistake. Not today. Cardio only.

 

45:00 Minutes. elliptical machine; Some Intervals of 20 seconds. Top Heart Rate was 157

 

Sauna 160 F Degrees for 25 minutes

Ice Cold shower.

Off to the studio

 

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January 13th OFF

It's hard for me to take off even though I know its better. I feel like I should be doing something. I'm sticking to my training prescription! Off means off!

 

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NOTE: I may have made a mistake in my calculations of Work Done in the past as I had only used the number of plates on one side of a Hammer machine when multiplying. for instance if I have 2X20 which means 2 45# plates times 20 reps.. this is 2 45# plates per side so the actual weight moved is not 90# but supposed to be 180# (90# per hand) so my calculations may show an unusually great amount of Work Done improvement. This is why.

 

January 14th

 

January is here. The gym is so damn full. Saturday at 10:30am in January is a mistake. I had to wait for every machine and in one case work in with TWO other guys. 

Start 10:45

Chest

Hammer wide chest machine. 

2x20  3x14. 3+25x8  3+25x6

Work Done: 3600#+3780#+2560#+1920#= 11,860#

 

Hammer low row machine

long wait between chest and back due to two guys using this machine. Working in with them so slowed the set down a bit. Also let the weight they were using dictate the weight I used. Not the best sets for me.

2+25x14  2+35x10. 3x7f+ 1xuni rep

Work Done: 3200#+2500# +1890# = 7590#

 

Bodymaster power squat machine 

3x15 rp on 8 11. 5x8. Good controlled parallel reps.  Lightheaded after set longer rest before next set  reps. 6x6

Work Done: 4050#+3600#+3240# = 10,890#

 

Dumbbell upright rows

60x15  70x12. 80x10

 Work Done: 1800#+1680#+1600# = 5080#

 

 

Arms. Pulley work top weight is 95# on this pulley machine

 

Bicycle handlebar bar pulley curls. Same weight for each set.

65x8  65x8   65x5

Work Done: 1040#+1040#+650# = 2730#

 

Bicycle handlebar bar push downs

65x12  65x10  65x10

Work Done: 1560#+1300#+1300# = 4160#

 

Completed @ 11:35

 

No Sauna or Shower here today. I just  want to get the hell out of this mad house!

Total Work Done: 42,310#

Work Done Coefficient: 846.2   Uuughhh.. so flipping slow today.

 

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January 15th

9:30 AM

Cardio Only

 

15 minutes on elliptical at moderate pace

15 minutes on step-mill 57 steps per minute after 3 minute warm-up[ at 47 steps per minute

10 minutes back on elliptical machine with moving hand action

 

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January 16th

Off!

 

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January 17th

 

Late getting to the gym today. But I'm here. Took my day off as a planned off period in my early training. Whole body training continues till I feel my conditioning is further along.

8:40 warm-up cardio 10 minutes elliptical machine

 

Start Session 8:52AM

 

Chest

Decline hammer press machine

1x21  2x20. 3x12  +25x6f

Work Done: 1890#+3600#+3240#+1920# = 10,650#

 

Back

Hammer high pull-down machine

2x18. 2+35x12  2+35+25x6

Work Done: 3240#+3000#+1800# = 8040#

 

Body master power squat machine

3x8  5x5  7x2

Work Done: 2160#+2250#+1260# = 5670#

 

Shoulders

Plate loaded lateral raise (190 top weight) machine

90x18  110x14f  130x8

Work Done: 3240#+3080#+2080# = 8400#

 

Strive preacher curl machine. Static contraction focused work

110x21sh+70x12reps   1x. 27sh+6f 20sh+6f

NOTE: Not sure how to calculate this one since its static contraction work. How to weight the static holds? Used the same weight for the static hold - 110# and then dropped to 70#s for the finishing reps. Just counting the reps for now and not the static hold on the front end.

Work Done: 840#+420#+420# = 1680#

 

Paramount triceps overhead extension machine.  (170 top weight)

120  30sh+ 15. 150 30sh+6f. 150 20sh +5f 

Work Done: 1800#+900#+750# = 3450#

NOTE: same as before. Not counting the static hold.

 

Completed 9:36AM

Body Weight: 225#

 

Sauna

Shower ice cold

 

Total Work Done: 37,890#

Work Coefficient: 881.16#/min

 

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January 18th 

Cardio only. 7:57 am

40 mins. 15 elliptical 15 nautilus stair mill 10 treadmill.   Fasted cardio.

 

3 sets of neck machine 90x0/10/10/10

 

Sauna

Ice Cold Shower

 

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January 19th - Off

 

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January 20th

fasted today 8:33AM

Warm-up Cardio 10

 

8:35 am

Hammer Wide chest machine

1+25x25 2+25x18  3+25x10f  3+35x5sh5

Work Done: 3500#+4140#+3200#+1700# = 12,540#

 

 

Magnum bi-angular transformer pull down

228x20  276x12  312x9f. 312+25x6f (top weight on this machine is 312 so I pinned a 25# plate to the stack)

Work Done: 4560#+3312#+2808#+2022# = 12,702#

 

Power squat

3x10 5x6  7x3 8x2

Work Done: 2700#+2700#+1890#+1440# = 8730#

 

 

Overhead military press bar only

X20. X20. X20  x20

Work Done: 900#+900#+900#+900#= 3600#

 

 

Pulley curl bicycle bar

Descending sets. 72x8  65x8. 50x10

Work Done: 1152#+1040#+1000# = 3192#

 

 

Pulley push down bicycle bar descending sets

72x15. 65x12. 50x12

Work Done: 2160#+1950#+1500# = 5610#

 

9:16

sauna and facial

Ice cold shower

 

Total Work Done: 46,374

Work Coefficient: 1131.07#/min