10/28/06

BWT 299#

Cal. 2,340 160g protein

Incline press: 235#x5 x5 240#x5x5x5

Last couple of reps were touch and go, as I was getting tired.

Cable curl (drop sets): 110#/80#/50# x3x2 x2 x1 x0

Bradford Press: 150#x5x5x5

Tricep pushdown (drop sets): 110#/80#/50#: x7 x5 x4

Precor Row "Fly": 160#x6 x5 x5

Preco Supersquat: 435#x5x5x5

2/23/06

BWT 293#

Cal. 2,950 80g protein. I seem to be making some headway in weightloss without throwing my strength training off track.

Workout:

Incline Press:235#x5x5x5x5 240#x5

Cable curl (drop sets): 110#/80#/50#X3x1x2x1x0

Most of the drop sets were in the 5-7 rep range.

Bradford Press: 150#x6x5x5

These have gotten easier for some reason.

Tricep pushdown (drop set): 110#/80#/50#x7x5x3

Rack pull : 500#x5x5x5

2/22/06

BWT 293.5#

Cal. 3,100 90g protein

I dropped a bunch more water yesterday; I will try to stay a bit better hydrated today. I am also going to try to aim for 2,500 Cal and 160g protein today.

Next lifting session is Friday, although I will work on hand strength a bit tonight (steel bending, plate pinching, grippers, thick bar lifts).

2/21/06

Thanks for the support everyone. I am trying to see if I can get down to my bodyweight goal by mid year AND hit some strength PR's as well. Unfortunately, it is delicate balance.

BWT 297#

Cal. 3,200, 165g protein.

Workout:

Incline press: 235#x5x5x5x5x6

These are getting easier, but I will resist the temptation to increase the weight ahead of schedule.

Cable curl (dropset): 110#/80#/50#: x4 x3 x1 x1 x0

Bradford press: 150#x5 x4.5 x4.5

Tricep pushdown: 110#/80#/50# x7x5x5

Precor Supersquat: 435#x5x5x5

I will have to watch my form at the bottom. I don't use a belt, and I was rounding my lower back a bit on these.

Precor Row "fly": 160#x5x5x5

I might start doing drop sets on these as well.

2/17/06

BWT 297.5#

Calories: 3,200 120g protein. I went a little over yetserday.

Workout:

Incline Press: 235#x5 x5 x5 x5 x5

Cable curl (drop set): 110#/80#/50# x4 x3 x2

Most of the drop sets were ~5-8 reps. I decided to drop the concentration curls to simplify things a bit.

Bradford press: 145#x5 x5 x7

These felt really easy. I will increase to 150# next time.

Triceps push down (drop sets): 110#/80#/50#: x4 x4 x3

I am using a different weight stack that offers much more resistance.

Rack pull (from a little above knee): 500#x5x5x5

These are feeling easier. I may start increasing the weight in a week or two.

2/16/06

BWT 297.5#

Cal. 2,300 130g protein (yesterday).

I am staying pretty well hydrated, drinking lots of water and eating ~400 Cal. for dinner (salad and protein shake, last night). My arms measured 18" (cold. flexed) this AM, which is pretty good indication that I am not carb depleted.

Next lifting session is tomorrow morning, although I did do some work on the grip machine last night.

2/14/06

BWT 299#

Diet goal:2,500 Cal, 120g protein

Workout:

Incline press:235#x5x5x5x5x5

I got all the reps, with a full pause at the bottom, but i had to rest 3min. between the last two sets.

Cable curl: 100#x5x5x5x5 110#x3

I am going to up the weight on these and drop the concentration curls for a bit.

Bradford Press: 145#x5x5x4.5

5# increase.

Tricep pushdown:150#x17 x11 x12

Precor Row "fly": 160#x5x5x5

Precor Supersquat: 435#x5x5x5

2/13/06

BWT 301.5#

I didn't count Cal. on Saturday, and I hit 3,500 Yesterday. Today's goal is 2,500, and I will try to saty under 3,000 cal/day until I hit 290#, which probably won't be until next week.

Next workout is tomorrow. The streets should be clear by then of the 26.9" of snow that fell yetserday (NYC record).

2/10/06

BWT 298.5#

2,850 Cal, 140g Protein, yesterday.


Workout:

Incline Press: 235#x5x5x4x4x5

These felt pretty good. I will work up to 5x5 and then concentrate on building speed until I up the weight 5# in four weeks.

Cable curl: 100#x5x5x5x5x4

Nice and slow.

Precor Row "Fly": 160#x5x5x5

Rack Pull: 500#x5x5x4

I lowered the weight a bit, and i am working on building some volume (more reps) on these.

2/8/06

BWT 299.5#

2,800 Cal 110g Protein Yesterday. Hopefully I can balance my diet well enough to start losing 2-3#/ week while still making some strength gains. Another 15# on my incline and I should be able surpass my PR of 310# for a single rep.


Cat,
The menu included beer, pappadoms, "pigs in blankets", salad (with blue cheese dressing), grilled prime beef (sirloins and filets), potatoes "au gratin', cream filled Devil's food cupcakes iced with chocolate ganache (form Wayne Brachman's cookbook), and some vanilla ice cream I made in my Cuisinart Pro ice cream maker.

2/7/06

BWT 303.5#

Yes, Superbowl weekend took its toll on my diet. At least my lifting went well today, so consuming all those calories did help my recovery. Back to <2,500 Cal,, yesterday; more of the same today.

Workout:

Incline press: 230#x5x5x5x5x7

These were nice and easy, until the 7th rep of the last set. I will increase the weight 5# next time.

Cable curl: 100#x5x5x5x5x4

Doing these really slow.

Bardford Press: 140#x5x6x6

Triceps pushdown: 150#x12x12x14

Concentration curl (drop set): 40#/30#/20#: x9x8x6

Percor Row "Fly": 140#x5x5x5

Precor Supersquat: 430#x5x5x5

2/2/06

BWT 293.5#

Cal. 2,300 85g protein


Workout:

Incline press: 230#x5x5x5x5x5

That last rep was still a little slow, so I will stay with this weight a little longer.

Cable curl: 100#x5x5x5x5x5

Doing these as slow and strict as possible.

Bradford Press: 140# x5x5x6

Did these standing, for a change.

Triceps push down: 150#x15 12 x10

Concentration curls (drop set): 40#/30#/20#x10 x8 x7