The baby has been sleeping through the night for a couple weeks now. I haven't yet caught up on my sleep but I'm working towards getting back to a routine of getting up at 5 a.m. and working out in my home gym.
This was not a good week to start however. Both our boys are sick - the baby has a touch of bronchitis so he was up a little this a.m. Still got a workout in albeit a short one.
Basically, I did my TT warmup then repeated the complex with more weight for a higher intensity. Here's what it looked like:
General Warmup - BW Split Squats (10r)/Sw Ball DB Press(10r)/Sw Ball Ab Curl(15r)/RDL(10r)/Reverse Pushup(10r)
Workout - Same movements with 40lb DB's. Used a 95lb barbell for the RDL's. Rev Pushups were with bw only.
Notes - good to get up and work up a sweat. Only did two rounds of workout. Huffing and puffing pretty good. The split squats were a struggle with that much weight - cut the reps back to 8. Boy am I' out of shape. I've worked out maybe 1-2 times per week the last couple of months. Just enough to maintain weight I think. Eating at or just below maintenance at this point. Need to get some new tunes on my MP3 player.
I've got goals laid out for most of the year. I'll add those later. Also need to take some measurements to track progress. Those will be need to be added later as well.
This log is for myself, but if you are following along, maybe chime in here and there to let me know you're reading. Feedback either positive or negative is always welcome...lets just keep it contructive shall we?
Ted
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
March 1 - April 26th Focus: Strength & Increase Work Capacity (I've been working out very little over the past three months - I basically need to get back in shape.) Workout: One Lift A Day Program (Deadlift, Squat, Bent-Over Row, Chin/Pull Up, Bench*) ((Bench will be optional due to my shoulder impingement issues. Going to play this by ear.) Going to also follow up the workouts with some EDT/TT/HIIT-Bike/Complex workouts as time permits or do on off days. OLAD is 3 weeks on, 1 week off. Diet: stay at or slightly below maintenance. Concentrate on clean eating with Fats between 45-50%; Carbs 10-15%; Protein 45-50% or 1g per lb lbm. Goal: Want to get my strength levels back up. Going to do two rounds of OLAD. Bench press - 210lbs, Squat - 230lbs, Deadlift - 305lbs.
April 27 - May 25th
Focus - Fat Loss!!! Goal - Get Shredded!! 8% bodyfat Workout - EDT for Fat Loss/HIIT @ track on bike or running through the park. Diet - Either the GS Diet (Berardi) or the Velocity Diet (Shugart)
May 25 - Aug 30th (Summer) Focus - gain strength/muscle while maintaining 8-10% bodyfat Goals - t.b.d. Will be given as lift max numbers...have to see where I'm at during this time. Workout - Waterbury (not sure which one) Diet - @ or just above maintenance
Sept 1 - Sept 29th Focus - Fat Loss Goal - 6-8% bodyfat (going on vacation end of Sept/beg of Oct) Workout - TT/EDT/HIIT Diet - Either GS or V-Diet (may try the one I didn't use earlier in the year, we'll see.)
Oct 1 - Dec 31 Goal - Going to try and gain strength and muscle while staying at 10% bodyfat or less. This will carry me through the holidays then re-assessment after the first of the year.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Workout today was some intervals on the bike. Only 15-min worth. Still having a little trouble getting up early again, and today my 2-year old got up at 6 a.m. so I was forced to watch The Wiggles while I rode. Luckily I had my headset handy. Going to log the rest of yesterday's intake into FitDay...I'll post the results later.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
This is a little less than typical. I range from 2400kcal to about 2700kcal depending on added meals. Didn't eat before bed last night, so that helped. Fat breakdown has to be off, it doesn't list any poly-fat for the Balsamic Vinagarette - need to double check that. The stuff is like mostly olive oil!!
When I start my fat loss stage, I'm simply going to cut the carbs down to 10% or so. That'll drop the calories down where I want them...
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
I really like how you planned out your goals for the periods between now and year end. I'm not that organized.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Good workout...a little light-headed at one point (more on that later)...weights are a little conservative because I wanted to make sure I completed the workout as prescribed.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
From this a.m.'s workout: 5/185; 5/195; 5/205; 5/215; 5/190; 5/200; 5/220; for a total volume of 7050lbs!!! (if my math is correct)
This what I'll use for measurement as I move along. Want that number to go up. Still, that's a lot of weight...huh?
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
There was an incident with me and my workouts last Thankgiving. At that point, the baby was about 1.5 weeks old so I wasn't far removed from working out on a more consistent basis. I got up early and wanted to do a good TT workout so the effects of the big T-Day dinner would be minimized. Pushed myself pretty hard...too hard. Did a workout that I'd done in the past. Got upstairs after the workout, felt winded but then I got real cold and started sweating quite a bit.
Basically, soon thereafter, I almost passed out. My body got to the point of "survival mode" in which I could literally feel the blood leaving my limbs to protect my internal organs. Felt very weak, arms and legs were very cold, clammy and tingly. My wife had me lie down with my legs elevated and gave me apple juice as we were out of gatorade at the time.
The funniest (or scariest) thing was my wife when she saw me lying on the floor. She said "I've seen that color in people's faces...when their dead." She's in the health care industry.
Within an hour I was fine. But it was very scary for a while there.
So I'm very cognoscente of my condition and have been pretty conservative with workouts since then. I get very nervous every time I get light-headed or start to sweat when I feel cold. I hope this doesn't hurt my progress. I want to be able to push myself, but I'm nervous about it.
I've always been a bit sensitive to working out with little to no carbs in my system, that may or may not be hindering my progress.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Last edited by Blackjack : 03-01-2007 at 02:52 PM.
Interesting story. What were you eating/drinking just before and during your workout then? I had a similar incident when I hadn't eaten anything for perhaps and hour and a half before the workout and only drank water. I was pretty woozy near the end. I managed to get down to the vending machine and got some Gatorade. A little simple carbs down the hatch, and I felt much better.
At any rate, I think you're doing the right thing and it's not hindering your progress. If you avoid all PWO carbs and feel like crap, then I can't imagine that's going to HELP your progress.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Not sure, I know I ate/drank something. I NEVER workout on an empty stomach even though I workout first thing in the morning. Usually I drink a similar PWO shake before I workout as well as after.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Got up again today and rode the bike for 30 minutes. Not an easy ride, ramped up the resistance a couple times, got the blood flowing and the sweat rolling. Back on the weights this weekend. Still fighting off a cold, but I feel a little better today. The kids appear to be on the downward side. It seems like everyone's kids are sick. Luckily they're both on antibiotics so they (hopefully) won't pick anything else up.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
OLAD - Bent Over Row - 5/95; 5/105; 5/115; 5/125; 5/105; 5/115; 5/135
Total volume = 3975lbs.
**Supersetted these with some neutral grip DB bench press - 5X5/45lb
Decent workout - plenty left in the tank. Would have followed up with an EDT PR or two. But I've got some snow to clean up in the drive so that'll suffice. When will spring arrive?
Blackjack = tired of snow
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Do you periodize your shovelling? Big shovel, one week, smaller shovel with more reps, the next. Wouldn't want to stop seeing progress...
Nope...but I do interval shoveling. Shovel for a while, lean on the shovel for a while, repeat...
Lost Dog = Mr. Funny Guy from Southern California
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
*not giving myself the 5th rep, form broke down somewhat.
Total Volume = 5190 lbs.
I know those numbers appear low to most around here, but I'm actually pretty pleased with them. After being off for so long and squatting not being one of my stronger lifts, I'm pretty happy with this as my first numbers.
Ted
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
No workout today...yet. I'm heading to Atlanta for a training class. Kind of a bitter sweet thing. I need to get out of the office for a few days, which is good. But I'm leaving my wife home with two kids for the first time. That's not good. She'll do fine, but she's very nervous. Tried to convince her that she needs to relax about it because the kids will pick up on that anxiety and that isn't something she needs.
Anyway, going to check out the hotel facilities (I'm not holding my breath) and will most likely get some type of workout in.
Later...Ted
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Finally got to do some intervals on the treadmill after my training class today. 20 mins worth of 60-sec intervals. The did a 20-min cooldown on the stationary bike.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Everyone always asks about the best time to workout. The answer invariably ends up being whatever time you can workout on a consistent basis is when you should workout. Problem lately has been my life hasn't been consistent enough to schedule a workout.
Traveled all last week, got a case of the "laziness" and didn't workout on the road like I should have. Then I get home and my wife comes down with the cold our boys have been dealing with the past two weeks. Good news is that the boys are feeling better (for the most part). Slept in the basement/guest room all weekend, tried to handle the kids on my own and let my wife rest. In other words, no workout this weekend. Couldn't drag myself out of bed this a.m. so ... hopefully we'll be back at it tomorrow morning. Wish me luck!
Ted
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
My road seems to be very, very bumpy lately. Nothing to knock me off the road certainly, but very bumpy none-the-less.
Thanks for the encouragement.
Ted
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Bench press workout today - 7x5 (wave loading). Worked my way up to 165lbs. Being conservative with this exercise due to shoulder issues. Also worked in 7x5x45lbs of some DB Rows during rest.
Total volume on Bench Press was 5275 lbs.
Diet has been pretty crappy lately. Hope to get back on course this week since I'm in the office all week. Weighed 216lbs this a.m. Last year at this time, I was at about 225lbs after bulking most of the fall/winter. I dropped a total of 20lbs throughout 2006. Did about 10lbs conventional dieting, with another 10lbs on the GS Diet (over 4-weeks). Then about another 5lbs due to the flu, but that's not something I'd like to repeat.
Really need to maintain my weight at this point or the Fat Lost phase during May will be much more daunting. If this keeps up, I may have to look at dieting sooner than I planned. I won't let myself go over 200lbs, especially at my current strength levels. No reason to except a bad diet.
Need to find some consistency in a routine.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Deadlift - 6x3 - need to get above 220 lbs (max from 7x5 workout)
3/205; 3/225; 3/235; 3/245 x 3
total volume = 4200 lbs
Short, intense workout. Probably could have gone with higher weights. Concentrating on good form. No back pain or stiffness in lower back. This tells me I'm doing the exercise correctly and using more glute/hamstring strength.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Took today off so I could catch up on some sleep then hit it hard tomorrow a.m. Nothing better than Monday a.m. and Friday a.m. workouts.
Boys are doing good, wife is still pretty sick. I've talked her into going to the Dr. this a.m. I think she's caught the bronchitis from the younger one.
Later...Ted
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Hope she feels better soon! I know you can make good food choices even if the quantities are a bit off, you'll do well
Definately. I've found a couple things. Number one, if good food choices are made, the calories regulate themselves (to a certain extent) and second, when I workout on a consistent basis, I tend to eat better. That's one of the advantages of working out first thing in the a.m. When I pack my food for the day, it's right after I workout so I'm much more likely to make smarter choices.
My issue is making good food choices right now. Too much temptation. Need to do a diet which will get my discipline levels back up to where they should be. Not making very good progress right now.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Planned to get up this a.m. and get a good workout in. However, my wife is still pretty sick. Dr. thinks she has a respirtory type of the flu. The baby was up too late becuase I had to put the 2 yr old in bed first (read about six books) then feed him while he was half asleep. Then he was up screaming at 12:30 a.m. with a fever. He got some innoculations yesterday a.m. so we're wondering if it was a reaction to that. Then he was up again at 4 a.m.
So, not a real good night's sleep. Dragged myself to work this a.m. Most likely it won't be much better this weekend. We'll see if I can work some actual exercise in. Wish me luck.
__________________
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Blackjack's 2007 Training Log
2007 Goals
(if my math is correct)
Linear Mode
