Md's getting fit finally, training log

[md11hydmec]

Well, its Monday after the superbowl. Time to get back on track. This is my regeneration week. I'll post how everything goes tomorrow. Forgot my lunch, and there's nothing but junk around. I hope it won't hurt my progress too bad. We'll see.

[md11hydmec]

Well, I felt a lot better after I exercised last night. Did workouts for my rotator cuffs.
Standing cable, ext rotation -- 5 lbs each arm
Kneeling cable rotation, internal- 5 lbs each
(these I did with DB's)
BB Snatch grip external rotation--10 lbs
cable row w/scapula retraction --30lbs
(I used DB's with 30lbs on each and did a BO row)
Tonight I'm hitting the treadmill for the HIIT portion. I feel alot better today now that I'm eating correctly again.

[md11hydmec]

Boy, what a diference a little food in your body makes. Felt great as I was doing my cardio last night. Hopefully I'll try not to do that again. Now on to the cardio.
Had an HOA meeting last night so I had to bust my can and execise and eat before 6:00 pm(I got in from work at 4:30.) Well, here it is:
5 min W/U--3.0 mph
15 min of splits 45 sec @9.0 mph/90 sec @ 3.5 mph
5 min C/D
Next week I plan on increasing from 15 min to 20 min of splits. Well, still trying to also figure out how to increase my calorie intake. For the last few weeks I've averaging around 1800 calories/day although I feel like I've been eating like a horse. In fact, I had to get a bigger lunch box for work. Well, I'll keep trying. Tonight I'm doing the regeneration execises (eg pushup hold, push up arm/leg lift, and things like that). Well, gotta go. MD

[md11hydmec]

Well, The exercises on Wednesday were interesting. The Ab contraction, I thought, was not going to be very effective, but when I woke up on Thursday, boy were my abs sore. Its also interesting that when I was doing the pushup hold w/ leg and arm lifts for the Abs Diet, I couldn't do them. Now, though, I did 5 sets of 10, so I am making progress.(getting coordinated is more like it). I could only do the pushup hold for 1 min 15 sec, though. The last one I could only hold for 45 sec. Man the hanging leg curl ups killed me! I could only get out 4 sets of 3. I couldn't even get 1 on set 5. I thought this was going to be an easy week, but I was wrong. [img]redface.gif[/img]
As far as cardio, I didn't run last night. I took it off. Tonight is the last day of my regeneration week. OH squats and such(I haven't looked at what I'm supposed to do yet). Well, I'll post how it went....MD

[md11hydmec]

The OH squats were good. 1 legged deadlift just about killed me and the reverse hyperextension I loved. I was going to try to run 2 mi on the treadmill tonight, but the day looks gorgeous so I'm going to hit the Silver Comet Trail for some bike riding. Should be fun. Here's the workout from last night. I'm changing up my format a little after looking at Capps, and everyone elses logs, to list the exercises by sets. Here it is:
OH squat---5x10 ---15 lbs--10,10,10,10,10
1 legged deadlift --5x10-- 7,7,7,5,6
reverse hyper extention-- 5x10 ---10,10,10,10,10
Still trying to figure out this calorie thing. I'm trying to get around 2300 cals/day. According to fitday, I've only been taking in around 12-1500/day. I feel like I'm eating like a horse. In fact, if I even feel a little hungry, I'll much on something healthy, like nuts or something. I don't know, I'll keep trying. I didn't realise that it would be so hard to start eating that many calories when you're eating healthy. I know, what a problem right? Talk to y'all later.....MD

[md11hydmec]

Went on my ride yesterday on the Silver Comet Trail and wow was that fun. I figured I was only going to be able to get 1 or 2 miles out of myself, but I did 10 miles--5 out 5 back. The trail was kind of flat with some small grades, so I think that helped, but it was way better than my neighborhood, where the roads are built onto the side of a mountain LOL. I'll definately hit it again. It only took me an hour with 1 rest stop after 5 miles. I did do some sprints on my bicycle on the way back. Man are my legs and butt tired and sore. Well, today is definately a rest day. Have a good one....MD

[md11hydmec]

Started phase 3 of the Greatest workout ever and it went well. I'm a little sore this morning. Had to swap the BB bench press with DB bench presses because I didn't have a spotter(she's out of town) Here's my workout.

Push press ----3x90,3x90,3x90,3x90,3x90(movin g to 100 next week)
BB Bent over Row--3x110,3x110,3x110,3x110,3x110( going to 120)
BB close grip BP--3x100,3x100,3x100,3x100,3x100( had 2 50lbs DB's)
BB curl ----------3x75,3x75,3x75,3x75,3x75
BB snatch grip ext rot.-10x10,10x10,10x10
Cardio--was going to do it today, but looked at the leg workout and said no way. Did it yesterday.
5min --W/U--3.0mph
20 min --intervals 45sec 9.0mph/90 sec 3.5mph
5 min --C/D --3.0 mph
Tonight is my lower body workout.

[md11hydmec]

Well, didn't get to workout last night, I think I pulled a muscle yesterday. Had an appointment, when I was done, I was walking out and a young lady was standing there talking with someone. She dropped some papers and being the nice guy that I am, I tried to grab them as they were falling and felt something pull in the back of my upper thigh towards my left butt cheek. It was hard to walk after that. Didn't workout. It feels a little better today. Might try tonight and do a light workout, if not, then I'll just skip it and go on with my next one. Crap! Anyone have any chocolate? [img]redface.gif[/img]

[md11hydmec]

Didn't workout on Wed or on Thurs. So I figured I would do both my day 3 and day 4 workout(upper and lower body) as a full body workout. Got through my Day 3 workout fine, went for the day 4 got halfway through and just crashed. I went down for the Bulgarian split squat w/jump, and didn't get back up. Figured I didn't have enough fuel in me to complete it. Didn't eat breakfast. Felt good up until that point. I'll hit it hot and heavy Monday. Hopefully my wife and I will hit the Silver Comet Trail today after work. Here's the workout from yesterday.
Upper Body
Speed Benchpress --- 7x85,7x85,7x85,7x85,7x85
Speed Chinup ------2,2,3?,1,1
BB Hang clean------7x85,7x85,7x85,7x85,7x85
Speed 1 arm row ---7x30,7x30,7x30,7x30,7x30
cable chop --------10x20,10x20,10x20

Lower Body
Dead lift ----------5x85,3x95,3x110,1x115,1x120
Jump Squat ---------7,7,7,7,7
Speed Deadlift -----7x86,7x85,7x85,7x85,7x85
Romanian Deadlift w/high pull---7x85
Bulgarian split squat w/jump---1/2 (went down and didn't get back up.

Thats where I stopped. Couldn't go anymore. Learned a lesson about eating before a workout. Next time I'll listen to you guys more. Didn't do my Day 2 workout because of my leg being sore. Feels better now. I'm still trying to add more calories to get me to 2300. Talk to y'all later.

[md11hydmec]

I did find a spot to do my chin ups. Its under my stairs in the basement . I'm a little sore from the workout yesterday. Hopefully I'll be able to do better exercises now. I"m adding 2 protein drinks and shakes to my diet to get my calories up. I'm using them as between meal snacks.

[md11hydmec]

Ok, didn't go riding with my wife last night because she hurt her shoulder yesterday and doesn't know how. So, I ran on the treadmill instead. Tried to go 2 miles w/o stopping. Made it to 1.25 miles before I had to stop. Think I'll work on the 1.5 miles first. I did get my 2 miles in though, I just walked the rest of it. Not disappointed, felt great. Just need to do this in small increases. Today is a rest day for me, its also the Daytona 500.

[md11hydmec]

well, got up late this morning so I didn't get a good breakfast in. Had to just have a protein drink. But should be able to get my calories for the day. Finally able to get 1/2 cup of cottage cheese down my throat. A little cinnamon and Splenda works great. Worked out last night, felt great! Here's what I did
Day 1 exercises (TGWE)
Push Press-------3x100,3x100,3x100,3x100,3x100
B O Row ---------3x120,3x120,3x120,3x120,3x120
Close grip BP----50/arm x 3,50x3,50x3,50x3,50x3
(used DB's no spotter)
BB Curl ---------2x75??,3x60,3x60,3x60,3x60
(don't know what happened here, I guess using a straight bar instead of curl bar?)
BB Snatch Grip ext Rot ---10x15,10x15,10x15

Cardio
5 min W/U --3.0mph
20 min intervals ---45 sec @ 9.0 mph, 90 sec @ 3.5 mph
5 min C/D

All in all it was a good workout. I think because I used the straight bar, I wasn't able to curl as much as I did with the ez bar. Either that or I worked my arms more this time. Tonight is the Day 2 exercises. I'm not taking my rest day on Wed, because we'll be going out of town for the weekend, and I want to get all 4 workouts in. MD

[md11hydmec]

Worked out last night. Lower body feels sore. It was a good workout. Scared my wife a couple of times . Since I don't have a rack, I have to lift weights over my head to do squats, well, I was using 110 lbs to do a bo squat with and had to basically do a push press over my head to get it on my shoulders. She didn't like that much, lol. Oh well, on with my workout. It was a great workout.
Day 2 ---Lower Body (TGWE)
Sumo Deadlift ------120x3,120x3,120x3,120x3,120x3
Box Squat ---------110x3,110x3,110x3,110x3,110x3
Stiff leg Dead ---120x3,120x3,120x3,120x3,120x3
Hack Squat -------60x3,60x3,60x3,60x3,60x3
Push up hold w/leg and arm lift ---3 sets of 10 each side.
No cardio.
I've been thinking of switching workouts. I think, from what I've seen and read, that this one is more for bulking which is what I do not want to do. I was thinking more along the lines of HGM. I want to cut my fat, basically. The one I'm doing now is good. I've seen my lifts go up, but, I'm also putting on mass. I need to cut and I think that HGM would give me that. Let me know what y'all think.

[Chris D]

ahh...yes, cottage cheese. I tried to choke down some cottage cheese as well. Started with just cinammon and then had to add some splenda...I'm going to give it a whirl again tonight, but I think it's something I'm going to have to build up to. I can see a contest here, but I'm not sure it's something I want to contest! Any other way to get some casein protein besides cottage cheese?

Good job on the journal!

[BjsAust]

I eat my cottage cheese in the morning by spreading it on a plate and then dribbling some honey over it. Its great. At first I couldnt stand cottage cheese, but you quickly get used to the consistancy and I have no problem at all eating it straight now.

[md11hydmec]

Well, I've mixed my cottage cheese, so far, with Cinnamon, splenda, and vanilla protein whey---that was just like a dessert! I also mixed it with chocolate whey and cinnamon. That one was really good. I've managed to finish 1 tub of it and I'm halfway through the next tub. Brand does matter, I've found out. I'm going to try the honey thing. I'm also going to try it with tomato sauce or tomatoes. If you do a search on it you'll find some good threads on it. Fishrcutb8 has a hilarious one about him starting to eat cottage cheese. I'm definately going to have to keep experimenting.
Chris, thanks for the compliment. I've found that it helps me stick to my workouts because I really don't like putting in "didn't workout today". Plus, it just gives me something to do, and hopefully if I'm doing something wrong , someone will correct me.

[md11hydmec]

Well, here's my workout for yesterday. It was an intense one for me. Enjoyable, but intense. Also threw in some BB close grip presses just for good measure, since I don't think I was hitting one of the targeted muscles(tris'). Didn't try to do the lower body workout this time. See, I learned . Well here it is
Day 3 Upper Body (TGWE)
A1 Speed Bench Press ----7x85,7x85,7x85,7x85,7x85
A2 Speed Chin up --------3,2,2,1,1
Hang clean -------------7x85,7x85,7x85,7x85,7x85
Speed 1 arm row ----10x30,10x30,10x30,10x30,10x30
Cable chop(DB's)----10x20,10x20,10x20,10x20,10x20
The Close grip Bp's I threw in after I did the Speed Bp's, because I was already set up for it. 7x85 for 4 sets.
No cardio. Like I said, for me this one was intense. Felt great! Day 4 tonight lower body, the one that I crapped out on last week.

[Chris D]

Thanks for the info on the Cottage Cheese guys. I haven't had any since that one night, but I'll now have to experiment some more and just get used to it. I was actually thinking about putting it into a post workout shake with my whey. Do you think that would work as well?