11/30/05

Bodyweight 298.5#

I should settle down to 0.5-1#/ day on the 1,500-2,000 Cal/day diet. I will lift this evening, probably at home with my dumbells.

11/29/05

Bodyweight 299.5#

Back under 300# now that my Thanksgiving "bloat" is receding. I will aim for <2,000 Cal today. I ended up fortifying myself for a trip to the gym with 300 Cal worth of chocolate and 125 of Gatorade, but I still came in around 2,000 cal. I no longer have access to "clean" free water at work as a consequence of the Legionella outbreak, so I have started drinking boiled water in the form of unsweetened tea. It does help supress my appetite.

Last night at the Gym:

Precor "Dumbell Press" machine:35# a side:x10x10x10

The first set was excruciatingly painful as I worked through the DOMS ("delayed on set muscle soreness") from my last workout. The third set wasn't so bad.

Bradford Press (seated with barbell):120#x7x7x7

This is a partial ROM OHP, where you press over your head from the front, lower the weight to behind your neck and then press back again. The weight is not locked out but only pressed high enoiugh to clear your head.

Cable curl: 80#x10

The gym got real busy so I switched to the Cybex curl machine:

Cybex curl:150#x3 130#x10

Precor Supersquat:360#x5x5x5

Four 45# plates a side, and there is room for another four. I am still emphasizing depth on these, and making progress. Next week i will use 370#.

11/28/05

Bodyweight 301.5#

I will try to stay under 2,000 Cal/day all week and see if I can get under 290# by next week. I really want to be under 280# by New Year's.

11/27/05

Bodyweight 307#

Wow, up 10# since my last weigh-in! I guess this means I should get rid of the Thanksgiving left-overs (except for the Turkey) and buckle down and do some serious dieting this week. I figure 10# of that is water weight, so I should be back under 295# by Friday if i show a little discipline.

I went to the gym last night (and followed it up with a couple of cheeseburgers and fries at "Goodburger" afterwards), and performed the following workout:

Smith Machine Overhead press(from forehead)235#x3x3x3 Lock-outs from above head: 295#x3x3x3

I did some partial OHP's as a change of pace.

Cable curls: 80#x10x10x10

Precor "dumbell" OHP machine:35#x10x10x10

Rack pull (hook grip)320#x3x3 reverse gripx3

Lowered the weight, and I am focusing on developing my hook grip.

11/23/05

Bodyweight 297#

Gunning for under 2,000 Cal today, and then I won't be counting tomorrow at Thanksgiving dinner. My contributions to the dinner will include a yam salad I saw on Sarah Moulton's show: Yam Salad with Warm Chutney Dressing , Cranberry biscuits (made with dried cranberries and heavy cream), and a pumpkin roulade filled with chestnut cream and cranberry jam. I will make the cranberry jam and cook and peel the chestnuts tonight and then finish everything tomorrow morning.

Lifting:

Seated Barbell Overhead Press: 190#x3x3x3x3x3x3

These were pretty explosive, as they should be at this intermediate weight.

Cable curls: 80#x10x10x10

Precor SuperSquat: 350#x5x5x5

I am still focusing on hitting maximum depth and gradually increasing the weight.

Upright Barbell Row: 120#x5x7 125#x7

I will start increasing the weight on these.

11/18/05

Bodyweight 297#

I have been pretty good about my diet the past few days staying under 2,000 Cal/day and not eating after 1PM.

Seated Barbell Overhead press ladders: 200#x1/2/3/1/2/3/1/2/3

I made it through the ladder, but I struggled enough that I won't be increasing the weight yet. I am still using 10# less than I was before I hurt my wrist.

Cable curls:80#x10x10x10

Rack Pull:440#x3x1x1

I am having major grip problems with these even with my gloves. In fact I ripped a hole in one glove, which made the lift painful. I will try lowering the weight and increasing the range of motion, perhaps even doing full range deadlifts. I guess I will be putting straps on my Christmas list if I want to keep doing rack pulls.

Upright barbell row: 120#x5x5x5

11/17/05

Bodyweight: 300#

I did a brief workout at home last night. I will go back to the gym on Friday AM. My diet was <2,000 Cal.

One arm Dumbell OHP:62.5#x5x5x5x5x5

I do these with a single dumbell spotting with my off hand.

DB curl: 62.5#x2x2x2x2x2

A concentration curl, but mliising a bit of the ROM at the top due to the poor leverage+heavy weight.

11/14/05

Bodyweight: 305#

I definitely have to get firmly on track now. Yet another round of birthday parties+ a huge cache of discounted Halloween candy( 50% off!) has put my weight way up. 1,500 Cal today is the goal.

I worked out at the gym yesterday:

Seated Barbell Overheadpress: 185#x3x3x3x3x3x3

These were done in a "dynamic effort" fashion. Paused at the bottom and then each rep lifted explosively.

Cable curls: 80#x10x10x10

Precor Super Squat: 340#x5x5x5

Still feel these the next day. I wil increase the weight to 360# next time.

Cybex Triceps machine: 150#x3x3x3

11/9/05

BWT 298#

I finally made it back to the gym. Hopefully I can get back to my 3xweek schedule. Diet is back under 2,000 Cal/day.

Seated OHP: 205#x1/2/3/1/2/2 185#x3x3x3

Cable curl: 80#x10x10x10

Rack Pull: 430#x3x3x3

I must say that I am not going to forget my gloves on a rackpull or deadlift day ever again. It felt like the skin was going to come off my hands by the third rep.

11/8/05

11/7/05 BWT 302#

11/8/05 BWT 298#

It will take a few days for my weight to get back down again after four days of birthday related eating (Saturday was my 41st). I will also be back in the gym tomorrow.

11/2/05

Bodyweight 294#

My diet is actually going pretty well; that is a very well hydrated 294#. I am able to squeeze into size 40" Levis' (regular fit) and comfortably wear 40" loose fit. I also picked up some 38" normal fit Levi's for the future. My size 44" jeans have been donated to the poor.

Seated BB OHP: 200#x1/2/3/1/2/3/1/2/3

Ladders. Hopefully I can get back to doing 215# on these soon.


Cable curl: 80#x10x9x8


Precor Super Squat:330#x5x5x5

I am trying to hit rock bottom on these. The real benefit from this machine is at the bottom position of the squat.