We can rebuild him - Better than he was before....

[rhauser44]

"We have the technology. We have the capability to make the world’s first bionic man. Rhauser44 will be that man. Better than he was before. Better…stronger…faster.” (Yeah--- Too much TV)

But unlike the TV show. It looks like I have to do this the old-fashioned way..... :p

Workout B:
Deadlift 2x15x135

Superset w/ 60sec rest

Step Up 2x15x40
Dumbbell 1-arm
Shoulder Press w/Lean 2x15x25

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x95
Reverse Crunch 2x20

I felt good on several of the lifts and should be able to bump up the weight on those lifts next week.

[rhauser44]

Friday 7/27/07 -

All in all, a good work out. I felt some pain in my left knee durring Static lunges. Changing my stance helped some what. I will have to closely watch where that knee is in relation to my body the next workout.




Workout A:
Squats 2x15x105

Superset w/ 60sec rest

Static Lunge 2x15x20
2 Pt. DB Row 2x15x20

SuperSet w/ 60sec rest

PushUps 2x15xBW
Swiss Ball Crunch 2x20x25

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill

[rhauser44]

Good workout on Monday! Made nice increase in most movements and was sweating like a pig when I left! Loving it all!!

Workout B:
Deadlift 2x15x145

Superset w/ 60sec rest

Step Up 2x15x50
Dumbbell 1-arm
Shoulder Press w/Lean 2x15x25

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x100
Reverse Crunch 1x17xBW
Reverse Crunch 1x16xBW

Metabolic Overdrive

3 Rounds again on the treadmill.

[rhauser44]

Friday 7/27/07 -

Continuing to cautiously increase the weight lifted. I'm looking for the weight were I have trouble completing the last set of 15 or can't.

Static lunges felt better today. I REALLY need to watch my form on this movement. The workout today wiped me out more than usual. Knees in line with body, body perfectly vertical, etc.

All that said, this seesion wiped me out more than any other. Which point to the fact that I'm still eating well below my maintainence level. 2000 vs. ~2800 calories. I need a better plan here.......



Later!


Workout A:
Squats 2x15x115 (added 10 lbs)

Superset w/ 60sec rest

Static Lunge 2x15x30
2 Pt. DB Row 2x15x30

SuperSet w/ 60sec rest

PushUps 2x15xBW
Swiss Ball Crunch 2x20x25

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill

[gregl515]

Originally Posted by rhauser44

"We have the technology. We have the capability to make the world’s first bionic man. Rhauser44 will be that man. Better than he was before. Better…stronger…faster.” (Yeah--- Too much TV)

But unlike the TV show. It looks like I have to do this the old-fashioned way..... :p

Workout B:
Deadlift 2x15x135

Superset w/ 60sec rest

Step Up 2x15x40
Dumbbell 1-arm
Shoulder Press w/Lean 2x15x25

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x95
Reverse Crunch 2x20

I felt good on several of the lifts and should be able to bump up the weight on those lifts next week.

As the only truly bionic man on this site, I say "Welcome!"

[rhauser44]

Thanks Greg!!

I posted my reply over in your log. As I said there, I truely honored that you visited mine.

[rhauser44]

I'm considering starting FL I after this week.

Break-In is feeling good and I'm looking forward to moving on. I think tho, I'll parctice my BSS form this week (w/o weights), so I don't fall on my @ss next week.


Workout B:
Deadlift 2x15x145 (added 10lbs.)

Superset w/ 60sec rest

Step Up 2x15x50
Dumbbell 1-arm
Shoulder Press w/Lean 2x15x30 (increased by 5lbs)

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x100
Reverse Crunch 2x20xBW

Metabolic Overdrive
3 Rounds/9 minutes on treadmill. Averaged 3.8 for 2 mins/ 5.2 for 1 min per round

[Chiron]

That's one of the best journal titles of all time! All time I say!!!

Welcome to Journalland.

[rhauser44]

Started FL-1A Monday night.

The rotational lunges gave me some problems. I'll probably stick with light weights on those until I get form down.

I also dropped my weight in some exercises to accomodate three sets. I will continue to dial in the weight used on all exercises.

All-in-all, a good work-out. I'll give it two thumbs up!!

Workout A:

Superset w/ 75sec rest

Squats 3 x15x105
Cable Seated Rows to waist:
1x15x90
1x15x100
1x15x110

Superset w/ 60sec rest

Supine Hip Extension 3x20x25
DB Push Press
1x15x35
1x13x35
1x15x30

SuperSet w/ 60sec rest

DB Rotational Lunges 3x20x10
Swiss Ball Crunch 3x20x25

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill

Personal best: I ran my last 1min at 7.2 mph!

[rhauser44]

True to being an Infernal Beginner I fell off the wagon since my last post. Same reasons, work, family, lost my way.

Although I have been intermittently working out since then, it hasn't been to NROL standards. So I begin again.

Break-In
Workout A:

Squats 2x15x115

Superset w/ 60sec rest

Static Lunge 2x15x20's
2 Pt. DB Row 2x15x20's

SuperSet w/ 60sec rest

PushUps 2x15xBW
Swiss Ball Crunch 2x20x25

3 Rounds (9 Mins) of Metabolic Overdrive on the Tread Mill

[Lisa~]

I'm glad you're back at it! And I agree that the title of your workout log is excellent!

You might only need a couple of times through the Break-In this time. I think you can move on to your main program as soon as you feel ready.

[delcyphr]

Agreed about the title. Good luck from another Eternal Beginner!

What's your height/weight, rhauser? You had mentioned earlier having to address your calorie intake. Did you work that out?

[mel]

I was interested, too, in what you did caloriewise. I too struggle with eating correctly for the activity I am doing.

Congrats on getting back with it. Remember an hour a day could be worth years down the road.

mel

[rhauser44]

Thanks Lisa, Delcyphr, Mel

I'm feeling pretty good after workout B on Friday. I'll consider starting FLI tomorrow night.

Mel & Delchypr, each day my Fitday caloric total is around 1800-1900. That's in line with the Harris-Benedict forumla, but falls well short of Lou's formula in NROL. The NROL formula suggests a caloric intake closer to 2900.

Friday 10/26
Workout B:
Deadlift 2x15x135

Superset w/ 60sec rest

Step Up 2x15x50
Dumbbell 1-arm
Shoulder Press w/Lean 2x15x30

SuperSet w/ 60sec rest

Close Grip Lat Pulldown 2x15x100
Reverse Crunch 2x20xBW

Metabolic Overdrive

3 Rounds again on the treadmill
2min @ 4mph/1 min @ 6mph

[mel]

That doesn't sound like a lot of calories...of course it depends on your sice.. Recently, my hubby (210 lbs when he started) upped his caloric intake to 2500 or so on the heavy lifting days and bounces depending on the type of workout he is doing. He has actually been losing weight that way. He also dropped most carbs. A little wheat bread, veggie and dairy carbs, but not much else.

mel

[rhauser44]

Thanks for the suggestion Mel. just curious, what does your husband's nutrition plan look like on his 2500 days?

I do pretty well with staying away from the junk food, despite the constant temptations around my home.

My problems/weak areas -

1. finding protein-rich sources (without relying too heavily on the powders & bars) to put me up in the 2500 range.

2. Keeping active evenings after work, when all my brain wants to do is vegetate!! Work sucks the gray-matter outta me. On Fitday, I can't find an occupational activity for deskbound but thinking hard. :p

[Chris-STL]

I try to change my intake depending on the day's activities. I sorta have 3 targets. Rest days, medium days, and heavy days. I was pretty bad about logging last week, but here is a sample of each.

Rest Day
Medium Day
Heavy Day

I don't always hit these targets, and I'm always trying to tweak stuff. I shoot for 1g protein per 10 cals in a day. As well as make sure I get a couple servings of fruits and veggies a day. These rules alone will result in a pretty good daily eating profile.

I don't think 1900 is too low though, but its hard to say without seeing what you are eating. If it is working for you, and you are seeing fat loss with no muscle loss (or better yet, gains) stick with it.

Oh, and we also have a list of what we call + foods. Which are foods with more than 1g protein per 10 cals. Some samples are...

Lean meats (lunch meats, chicken, tuna, beef jerkey)
Protein Powder (I use evo pro because it tastes to freaking good, special K also has a protien water mix made from whey in flavors like pink lemonade that is pretty tasty.)
cottage cheese

Mel can probably provide you more, as these are much more important to her on her plan right now =-).