Day 1(ish) before bed...

just a weight update, man I can't sleep. Good thing I'm not a surgeon. :-P

212.5 lbs. Mostly it goes to show, that a lot of the weight is and will be water-weight.

Mission Accomplished, here i come.

Day 1: Post-workout #2

Yo!

so, I just arrived home from the gym. did a quick little warm-up lap, and 45 minutes of Cardio on the cross-trainer (xt):

Cardio (interval-training):


So I did it like this -

• 5 minutes @ level 17(out of 20)
• 2 minutes @ level 19(out of 20)
• 1 minute @ level 20(out of 20)
• 1 minute @ level 17
• 2 minutes @ level 19
• 1 minute @ level 20
• 1 minute @ level 17
• 2 minutes @ level 19
• 1 minute @ level 20
• 1 minute @ level 17
• 2 minutes @ level 19
• 1 minute @ level 20
• 1 minute @ level 17
• 2 minutes @ level 19
• 1 minute @ level 20
• 3 minutes @ level 17 (cool-down)

Then, I walked a few laps around the track, and did a little hoppy-skippy-jumpy back on to the XT:

• 5 minutes @ level 17(out of 20)
• 2 minutes @ level 19(out of 20)
• 1 minute @ level 20(out of 20)
• 1 minute @ level 17
• 2 minutes @ level 19
• 1 minute @ level 20
• 1 minute @ level 17
• 2 minutes @ level 19
• 1 minute @ level 20
• 1 minute @ level 17

That's interval training; it burns roughly the same calories during the workout, but more continuous calories (higher resting metabolic rate) after. Get it?

Oh - my (rough estimate) gross caloric intake today is approx. 350 calories.

this includes:

• 8oz. of juice (for to take with the Creatine)
• approx. 5oz. Chicken (not skineless, grilled)
• stick of gum

My caloric output was at LEAST:

• 750 for 45 minutes interval cardio
• 100 for warm-up cardio (see earlier post-workout)

plus what I burned during and after the Chest/Triceps workout.

so I'm at least 500 calories in the red - which is a few things:

a. Clinical Anorexia
b. Awesome
c. Just where I want to be


aside from raising my metabolic rate through excercise and healthier (and certainly, going forward, there is a more orthodox diet than gum & chicken) eating, if i can stay behind myself by 500 calories a day, I will lose at LEAST 1lb/week for the next 6 weeks.

let's stay tuned, shall we?


See you in the a-m.

~ Doc.














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Day 1. post-gym.

Before I get into what i did at the gym, the end goal of this is to weigh approx. 180lbs (81kg) - +/- 5lbs by Thursday, October 19th. Preferably at roughly 13% bodyfat. Right now, my numbers are 216lbs, with probably about 18-19% bodyfat, which is gross.

back-to-it: I went to the gym. Did the following workout:

Warm-up:

3 minutes on the cross trainer @ level 18; 2 minutes @ level 20 (out of 20).

Chest :



3 sets pectoral flies on the fly/rear delt machine

• set 1: 105lbs/13reps
• set 2: 135lbs/10reps
• set 3: 165lbs/8 reps

3 sets incline dumbell press

• set 1: 80lbs/12reps
• set 2: 90lbs/10reps
• set 3: 100lbs/6reps

2 sets decline chest press, Hammer Strength

• set 1: 90lbs/12reps
• set 2: 125lbs/10 reps

3 sets lower cable flies

• set 1: 70lbs/12reps
• set 2: 80lbs/10reps
• set 3: 100lbs/6reps

Triceps:


3 sets dips

• set 1: 10reps
• set 2: 10reps
• set 3: 10reps

3 sets rope pull-downs

• set 1: 45lbs/13reps
• set 2: 55lbs/10reps
• set 3: 65lbs/8reps

Sweat-box:

15 minutes or so in the sauna for the end of workout treatment -

didn't really do a terribly thorough triceps workout, but i definitely felt it, so that's good. moreover, this is day one.

so far I've eaten:

a stick of dentyne fire chewing gum... yummy.

I certainly need to eat something else, but that's a "we'll see."

If you're following along, you'll probably feel like you're having a heart-attack tomorrow. don't fret - it's just your chest from the workout.




I'll be doing some cardio tonight. details on that later.

I'm adjusting the sidebar to list supplements I'm taking, very basic stuff, and stuff I've used for years that works well.


I'll also put a widget or something in there that shows my goal and how far I am from it.


until later

~ Doc.


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