Workout 27-June-2017

Notes for the day:

  • Weigh-in day. Today I was down 3.7lbs from last Tuesday and down 21lbs since 5/22/2017.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12/12

Dumbbell Deadlifts – 45lbs – 12/12/12/12

Machine Leg Press – 150lbs (first set), 170lbs (second set), 190lbs (third set), 200lbs (fourth set) – 12/12/12/12

Incline Pushup – Bodyweight – 12/12/12/12

Plate Raises – 25lbs – 12/12/12/12

Bike – 35min – Level 12 – HR: ~130bpm

Evening Workout:

Bike – 45min – Level 12 – HR: ~150bpm

Goal Macros: (Daily Macros)

Carbs = 245 (213), Protein = 240 (245), Fat = 100 (107)

Workout 26-June-2017

Notes for the day:

  • Not a fan of the pre-workout. Think I’ll save it for days when I feel I need the extra push
  • New week means new trainer led workout. Some movements I’m not familiar with such as deadlift and hammer strenght bench press. Focused on technique rather than weight
  • Decided to see a movie around lunch time and didn’t plan ahead for my meal. Ended up eating lunch ~3p. Kinda threw me off my macros today.

Morning Workout:

Smith Machine Pushup – Bodyweight – 12/12/12/12

Barbell Deadlift – 55lbs – 12/12/12/12

Hammer Strength Bench Press – 50lbs – 12/12/12/12

Seated Machine Row – 50lbs – 10/10/10/10

Machine Lat Pulldowns – 50lbs – 12/12/12/12

Dumbbell Shoulder Press – 15lbs – 12/12/12/12

Bike – 35min – Level 12 – HR: ~130bpm

Evening Workout:

Bike – 45min – Level 12 – HR: ~145bpm

Goal Macros: (Daily Macros)

Carbs = 245 (172), Protein = 240 (186), Fat = 100 (73)

Workout 25-June-2017

Notes for the day:

  • Sticking with stationary bike for the time being…Foot feeling much better
  • First day trying pre-workout. Used it for evening session and felt … strange. Did notice I felt better after 45 min of cardio
  • First day with new multi vitamin.

Morning Workout: 

TRX Squats – Bodyweight – 12/12/12/12

TRX Rows – Bodyweight – 12/12/12/12

Cable Rows – 57.5lbs (first set), 65lbs (last three sets)

ISO Cable Holds – 42.5lbs – 50sec/50sec/50sec/50sec

TRX Flies – Bodyweight – 15/15/15/15

Machine Pulldowns – 55lbs (first set), 57.5lbs (last three sets) – 12/10/10/10

Machine Shoulder Press – 40lbs (first set), 45lbs (last three sets) – 12/12/12/11

Bike – 35min – Level 12 – HR: ~120bpm

Evening Workout:

Bike – 45min – Level 12 – HR:~140bpm

Goal Macros: (Daily Macros)

Carbs = 245 (196), Protein = 240 (221), Fat = 100 (104)

Workout 24-June-2017

Notes for the day:

  • Right foot feeling better. No treadmill today..Went with bike.

Morning Workout:

Bent Over Barbell Row – 95lbs (first set), 115lbs (last three sets) – 10/10/10/10

Preacher Curls – 40lbs (first set), 45lbs (last three sets) – 10/10/10/10

Incline Bench Press – 95lbs (first set), 100lbs (last three sets) – 10/10/8/8

Chest Flies – 110lbs (first three sets), 115lbs (last set) – 15/15/15/15

TRX Rows – Bodyweight – 12/12/12/12

Battle Rope – No weight – 40sec/40sec/40sec/40sec

Bike – 35min – Level 12 – HR: ~120bpm

Evening Workout:

Bike – 45min – Random program – HR: ~140bpm

Goal Macros: (Daily Macros)

Carbs = 245 (202), Protein = 240 (190), Fat = 100 (96)

Workout 23-June-2017

With the rest day yesterday it was really hard to get up and get back in the swing of things. Need to figure out something so it’s a bit easier next week

Notes for the day: 

  • Having some pain in my right foot..I think its time to switch off the treadmill for a bit and do something less impactful.
  • Had a 30min massage to work on my lower back..Been giving me some issues for a couple of days. Massage definitely helped.
  • Cheat meal was yesterday and I had a *lot* of sodium and I think that’s why I’ve had a headache for most of the day.
  • So damn thirsty today..Probably due to the above.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12/12

Dumbbell Deadlifts – 35lbs (first set), 40lbs (last three sets) – 12/12/12/12

Machine Leg Press –  140lbs (first set), 180lbs (second set), 230lbs (third and fourth sets) – 12/12/12/12

Incline Pushup – Bodyweight – 12/12/12/12

Plate Raise – 25lbs – 12/12/12/12

Treadmill – 35min @ 5.0% incline @ 3.5mph

Evening Workout:

Treadmill – 45min @ 5.0% incline @ 3.5mph

Goal Macros: (Daily Macros)

Carbs = 245 (237), Protein = 240 (201), Fat = 100 (78)

 

Rest Day 22-June-2017

A day late on this post since I was focused on resting yesterday! Yesterday was also cheat meal day (and it shows in my macros!)

Morning Workout:

Greenway Walk – 2.41miles – 38m.37s

Evening Workout:

Moved from chair to couch –  3ft – 3seconds

Goal Macros: (Daily Macros)

Carbs = 245 (308), Protein = 240 (223), Fat = 100 (142)

Workout 21-June-2017

The more I work with the TRX setup the more I enjoy it. Definitely thinking about getting a set to use around the house and if I have to travel. Noticed something pretty cool on the treadmill today. Both sessions I had to kick up the mph to keep my HR around 120-125bpm. And also I could barely keep up with the treadmill last week at 3.5mph and today I was at 3.4mph for my entire afternoon session and it felt really good. I’m also now able to wear shirts that I wasn’t able to fit in a month ago. Most are still 2xl but the fact they were skin tight a month ago and now they’re loose is some kick ass motivation!

Morning Workout:

TRX Squats – Bodyweight – 12/12/12/12

TRX Rows – Bodyweight – 12/12/12/12

Cable Rows – 57.5lbs (first two sets), 62.5lbs (last two sets) – 10/10/10/10

Machine Isolation Holds – 37.5lbs (first set), 42.5lbs (last three sets) – 40sec/40sec/50sec/50sec

TRX Flies – Bodyweight – 15/15/15/15

Machine Lat Pulldowns – 50lbs (first two sets), 55lbs (last two sets) – 12/12/12/10

Machine Shoulder Press – 40lbs (first set), 45lbs (last three sets) – 12/12/10/8

Treadmill – 35min – 3.3mph @ 5.0% Incline – HR: ~120bpm throughout

Evening Workout:

Treadmill – 45min – 3.4mph @ 5.0% Incline – HR: ~121bpm throughout

Goal Macros: (Daily Macros)

Carbs = 245 (230), Protein = 240 (196), Fat = 100 (96)

Workout 20-June-2017

Tuesday means it’s weigh in day! Today I’m down 3.1lbs from last Tuesday. Overall since May 22nd I’m down 17.3lbs. I’m really happy with the progress so far. Went a bit over on my fat today but getting closer with carbs and even protein. Trying out some new protein cookies to see how I like them. They actually have 10g more protein than the whey protein power I’m using.

Morning Workout:

Barbell Bentover Row – 95lbs (first set), 115lbs (last three sets) – 10/10/10/10

Preacher Curls – 45lbs (first set), 55lbs (second and forth set), 60lbs (third set) – 10/10/8/8

Incline Bench Press – 85lbs (first set), 95lbs (last three sets) – 10/10/8/8

Machine Chest Flies – 100lbs (first set), 105lbs (second and third set), 110lbs (forth set) – 15/15/15/15

TRX Rows – Bodyweight – 12/12/12/12

Battle Rope – No weight – 40sec/40sec/40sec/40sec

Treadmill – 35min – 5.0% Incline – 3.1mph – HR: ~120bpm for entire time

Evening Workout:

Treadmill – 45min – 5.0% Incline – 3.1mph – HR: ~120bpm for entire time

Goal Macros: (Daily Macros)

Carbs = 245 (242), Protein = 240 (228), Fat = 100 (116)

Workout 19-June-2017

A new week means a new session/workout with my trainer. She and I meet every Monday morning to run through a new workout and answer any question I have. Forgot to log my bfast this morning so I ended up going over on carbs. Still having some issues getting close to my daily protein goals. I’m eating a lot of turkey, beef and also supplementing with a whey protein powder. I want to continue losing weight but I don’t want to lose strength so I want to definitely hit that protein number.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12

Dumb Bell Deadlifts – 25lbs (first set), 35lbs (last two sets) – 12/12/12

Leg Press – 118lbs (first set), 208lbs (last three sets) – 10/10/10/10

Incline PushUp – Bodyweight – 12/12/12

Plate Raise – 25lb plate – 12/12/12

Treadmill – 30min @3mph 4.5% incline

Evening Workout:

Treadmill – 45min @3.2mph 5% incline

Goal Macros: (Daily Macros)

Carbs = 245 (260), Protein = 240 (194), Fat = 100 (85)

Workout 18-June-2016

Solid workout today along with a walk on the greenway. I have really come to enjoy using the TRX strap system. It allows me to do things like squats in a modified position to take pressure off my knees. However since I’ve been doing them using TRX straps I’m now almost able to stand completely vertical and do a full depth squat with no pain in my knees.

Morning Workout:

TRX Squats – Bodyweight – 12/12/12/12

TRX Rows – Bodyweight – 10/12/12/12

Cable Row – 42.5lbs (first two sets), 50lbs (last two sets) – 12/12/12/12

Cable Side Holds – 37.5lbs (first set), 42.5lbs (last three sets) – 40sec/40sec/40sec/40sec

TRX Flies – Bodyweight – 12/12/12/12

Machine Lat Pulldown – 42.5lbs (first set), 50lbs (last three sets) – 12/10/10/10

Shoulder Press – 30lbs (first set), 35lbs (second set), 40lbs (third set), 45lbs (fourth set) – 12/12/11/8

Greenway Walk – 3.32miles – 57m.15s – 17m.13s pace

Evening Workout:

Treadmill – 45min – 4.5% incline – 3.5mph (first 15min), 3.8mph (last 30min)

Goal Macros: (Daily Macros)

Carbs = 245 (238), Protein = 240 (180), Fat = 100 (92)