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 Post subject: ApolytonGP's log
PostPosted: Sun Mar 07, 2010 11:28 am 
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My intro:

This is pretty much the story:

http://www.exrx.net/forum/viewtopic.php ... highlight=

Other than that, I stayed right on track, got the diet done in early December and have been maintaining since.

Have gained over 50% strength (average per body part, some less, some more...only one to go down, was calf raises on an absolute, body weight included basis).

Have been adding muscle at about 2#/month (based on last 2 months). Keeping bf% at 10%. Gaining about 5%/month strength on lifts.

Cardio is less extreme than when I was losing, but I still do a fair amount.

Calories went from 1500ish to 3000ish, to stop weight loss. I am keeping sweets and alcohol out of my diet (and limiting fat) just because they are calorie dense and I'm worried about getting sucked into overeating from the taste of them.


Last edited by ApolytonGP on Wed Mar 10, 2010 9:38 pm, edited 2 times in total.

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 Post subject: 06MAR10 wo
PostPosted: Sun Mar 07, 2010 11:29 am 
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Gym: Richmond Y
Week: NS11-A3

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/75#
tricep press 170/170#
seated rows 120/115#
pec flies: 100/100#
lat straight arm pulldowns: 80/80#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/25#
prone shoulder stabilization flies 5/5#
crunches 30

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: run: 30 minutes, 5.5mph, treadmill

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back, calves

Assessment:
* Workout: on plan. Strong except for rows.
* Diet: on plan. 166 (+2 alternate scale). Hard time getting in the veggies and calories. Also, didn't do that good at tracking, really.


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 Post subject: 07MAR10 Poly wo
PostPosted: Sun Mar 07, 2010 10:50 pm 
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Walked to and from gym...very pleasant day...made for a long one though.

Gym: Reston Y
Week: NS11-L3

Cardio: Swim: 1350 yds. 75 mins plus 75 mins walk

Strength: Legs
Smith squats, feet forward: 100#
single straight-leg, L lifts BW (alt L/R, each rep) 12/11 reps
30 sec hold on toes, standing other foot. (alt L/R) 55/50/50# (3 sets)
glute machine (alt L/R) 145/145#
single leg calf raises (alt L/R) 10#
groin adduction 165/160#
groin abduction 135/135#
leg extension 90/90#
hamstring curl, seated 110/105#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: missed

Assessment:
* Workout on plan. Lifts felt strong. Humping to get it all in.
* Diet on plan. 166 (+2) (travel scale).
-Need to track better, but reconstructed at day end. Will track tomorrow from beginning of day, using NS booklet.
-Had a bunch of carbs in mid-day, but got clean in the evening. Still need to get 400 in tonight.


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 Post subject: 08MAR10
PostPosted: Mon Mar 08, 2010 6:22 pm 
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Pretty easy day.

Gym: NA
Week: NS11-R1

Cardio: bike: 30 mins

Assessment:
* Workout on plan.
* Diet on plan. 166 (+2) (travel scale).


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 Post subject: 09MAR10 Poly wo
PostPosted: Tue Mar 09, 2010 6:03 pm 
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First day of new week, but still middle of 2-weeker. I went up on tricep press and on lat pulldowns. (FYI: for most exercises, I only revise the weight every 2 weeks...has just served me better in terms of not getting injured. But lately, the tricep press, I am so strong and divisions are small, so I revise weakly. with lat pulldowns, I just started pretty light, so am allowing muself to revise weekly.) (FYI2: I only allow going up smallest increment for one of the two sets. and I have to have demonstrated several days of mastery the period before.)


Gym: Richmond Y
Week: NS12-A1

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/75#
tricep press 175/170#
seated rows 120/115#
pec flies: 100/100#
lat straight arm pulldowns: 85/80#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/25#
prone shoulder stabilization flies 5/5#
crunches 30

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30 minutes.
[
b]Plio: [/b] speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back, calves

Assessment:
* Workout: on plan. Strong except for rows.
* Diet: on plan. 165 (+1 home scale, little "veggie light"). Need to get back to tracking and also find some other food to eat than so much bread. Even bread and butter.


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 Post subject: 10MAR10 Poly wo
PostPosted: Wed Mar 10, 2010 6:35 pm 
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Went up on toe holds, calve raises. Did not go up on glutes (plan to try weekly increases) because last week, I was using a different machine (more quad dominant).

Gym: Richmond Y
Week: NS12-L1

Cardio: Swim: 1350 yds. Bike: 15 plus 15 mins.

Strength: Legs
Smith squats, feet forward: 100#
single straight-leg, L lifts BW (alt L/R, each rep) 24/22 reps
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 145/145#
single leg calf raises (alt L/R) 12.5#
groin adduction 165/160#
groin abduction 135/135#
leg extension 90/90#
hamstring curl, seated 110/105#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout on plan. Toe holds were hard to complete. Calves fine. Glutes ok strengthwise although I worry about back.
* Diet on plan. 165 (+1) I am back to tracking in my NS book.


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 Post subject: 11MAR10
PostPosted: Thu Mar 11, 2010 3:54 pm 
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Gym: Richmond Y
Week: NS12-A2

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/75#
tricep press 175/170#
seated rows 120/115#
pec flies: 100/100#
lat straight arm pulldowns: 85/80#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/25#
prone shoulder stabilization flies 5/5#
crunches 30

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30 minutes. Run: 3+ miles, 40 mins.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back, calves

Assessment:
* Workout: forgot to do 85/80 and did 80/80 on lats. Rows a little better on form. Not sure if I will go up or not, next week. Tiring to roll through workout hard, especially after biking in.
* Diet: on plan. 164 (+0). Was 166, but took a second leak 30 mins after waking. Eating good in amounts, but I want to get to a more regular pattern.


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 Post subject: 12MAR10 Poly wo
PostPosted: Fri Mar 12, 2010 6:51 pm 
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Had about 700 excess calories last night. Not exactly a binge. Just felt like I should ingest more. did a bunch of PB and bread. Still down in the morning...probably as a result of late waking, low veggie load)

First day free squatting. Was fine.

Gym: Richmond Y
Week: NS12-L2

Cardio: Swim: 1350 yds.

Strength: Legs
Free squats: 45/65#
single straight-leg, L lifts BW (alt L/R, each rep) 24/22 reps
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 147.5/147.5#
single leg calf raises (alt L/R) 12.5#
groin adduction 165/160#
groin abduction 135/135#
leg extension 90/90#
hamstring curl, seated 110/105#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout on plan. Kind of an easy day, with lighter on squats and with no biking and attendant chatting a little with me. Toe holds were tricky. Have been going up to fast (3.3%/week. Need to dial down to 1.66%/week).
* Diet on plan. 163 (-1)


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 Post subject: 13MAR10 Poly wo
PostPosted: Sat Mar 13, 2010 6:56 pm 
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Spring is in the air!

Gym: Richmond Y
Week: NS12-A3

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/75#
tricep press 175/170#
seated rows 120/115#
pec flies: 100/100#
lat straight arm pulldowns: 85/80#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/25#
prone shoulder stabilization flies 5/5#
crunches 30

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30 minutes.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back, calves

Assessment:
* Workout: on plan. Go up next week on curls, tricep, rows, pecs, lats, rotater cuff.
* Diet: on plan(ish). 163 (-1).


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 Post subject: Poly 14MAR10 wo
PostPosted: Sun Mar 14, 2010 6:25 pm 
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Bunch of assessment type thoughts I wanted to get down. Will put on top.

1. Figuring out squats, but will post in general.
2. Generally feeling sort of tired and lightheaded during the day, during swim, during exercise. Almost like a cardio tiredness, even before exercising. However, workouts are still strong.
3. having a hard time getting all the food in, but doing it. It is almost work.
4. Maybe should avoid so much coffee. Feel like I am too acid, especially with lots of fruit. Maybe cut it to one cup per day.
5. Iffy on the toe holds. Will decrease speed that I move up on these and not move up next week.
6. Still wondering if I should take a long, long layoff from calves. I had to drop 50# on one side from when i tweaked them by going up too much. Right now am trying to creep back up. Seems ok, but definitely one side more tender than the other.

Gym: Richmond Y
Week: NS12-L3

Cardio: Swim: 1350 yds.

Strength: Legs
Free squats: (wu: 2*45, 3*65) 95/95#
single straight-leg, L lifts BW (alt L/R, each rep) 24/22 reps
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 147.5/147.5#
single leg calf raises (alt L/R) 12.5#
groin adduction 165/160#
groin abduction 135/135#
leg extension 90/90#
hamstring curl, seated 110/105#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout on plan. cardio light (no biking) as it was raining.
* Diet on plan. 163 (-1)


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 Post subject:
PostPosted: Mon Mar 15, 2010 2:55 pm 
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Feeling kind of tired, mentally and in my stomach. almost like my body does not like being forced to eat and gain muscle.

15MAR10
Gym: NA
Week: NS12-R1

Cardio: NONE!

Assessment:
* Workout on plan.
-Took a total rest day, which is rare for me. Didn't even feel like I wanted to do anything other than sleep.
-Knee is a little on the edge. Hope it gets ok by leg day. REally enjoy my squats.
-Tomorrow is go up day on arms. Debating moving rows back in front of curls.
* Diet on plan. 163 (-2).
-As scheduled, am increasing goal weight to 165, today (1#/every half month).
-Ate all my 3200 cals yesterday and 240 extra late at night. Really tired to eat today and using protein bars (normally I think them too candy like) to get the calories in.
-Forgot and drank too much coffee...not good on my tired tummy to have all that acid.


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 Post subject:
PostPosted: Tue Mar 16, 2010 6:56 pm 
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Today was "go up day" (beginning of 2-weeker) for arms.
*curls: cheated last rep, last set
*tricep press: completed all reps sat (ready for next week!)
*seated rows: better than I expected. completed all the reps. Still a little concerned about form, pulling and holding back at the end. Will probably switch the order to avoid pre-tired biceps (which are probably more of a limiter for me on rows anyhow).
*pec flies: completed all
*lat arm pulldowns: completed all. Concerned about form (not from strength, but almost technique). Will probably just try to think about this a lot. Start going up ever 2 weeks, instead of every week, also.
*rot cuff ext rotation: Needed a lot of self-assistance on second sets. (Expected. Be at this weight a while...)
*swiss ball crunches: These felt fine. I worked on form. Could see adding weight. Still kinda puzzled what I want to do for abs.


Date: 16MAR10
Week: NS13-A1
Gym: Richmond Y

Strength:
"Arms"
bench 130/130# (no pauses)
machine curls 80/80#
tricep press 175/175#
seated rows 120/120#
pec flies: 105/100#
lat straight arm pulldowns: 85/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
prone shoulder stabilization flies 5/5#
swis ball crunches BW 10

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30 minutes.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: back, calves

Assessment:
* Workout: on plan. Felt same run-downedness and lack of desire to lift until after I was done. Now feeling really good. Took it a little easy on the biking, less sprints for lights, more of a ride around.
* Diet: on plan(ish). 164 (-1). Had about 800 extra calories late last night (peanutbutter and toast). Was up late. Not dying of hunger, but ready to eat. Had had a scare with dropping to 162 in mid-day, so figured just as well. I can always dial it back as needed later. Today, pretty low hunger. Had a sandwich at a different coffeeshopt that was fattier than normal (Brie cheese). Not used to it and was tasting it for a while. Crammed in a bunch of protein bars to get some calories in. Not my preferred mode, but needed to catch up. Later had a bunch of chicken and chopped salad and that sat better and felt more familiar. May go over tonight on cals as well (PB-toast) if have appetite.


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 Post subject:
PostPosted: Wed Mar 17, 2010 5:17 pm 
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Today was "go up day" (first day of new two-weeker) for legs. Lifts increased and results below:

Swim: fine
Leg lifts: completed all, form is key for difficulty, here.
Glutes: completed all, but feel a lot of difficulty
Calves: completed all, but feeling pain in leg calf at pause at top
Hip adduction: self-assisted last rep
Hip abduction: completed all
leg extension: completed all, expected
hamstring curls: completed all, NOT EXPECTED!


Date: 17MAR10
Gym: Richmond Y
Week: NS13-L1

Cardio: Swim: 1400 yds. Bike: 15 min plus 15 min

Strength: Legs
Free squats: 95/95#
single straight-leg, L lifts BW (alt L/R, each rep) 24/24 reps
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 150/150#
single leg calf raises (alt L/R) 15#
hip adduction 165/165#
hip abduction 140/135#
leg extension 95/90#
hamstring curl, seated 110/110#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout on plan.
-taking transit biking a little lighter lately, no charging lights.
-beefalo was using power rack for shrugs so I did squats outside the rack (fine really). Still feeling a little knee on first couple reps. Hope I can get by it, but will watch.
-calves still a mystery. Was up to 60+ pounds (plus BW) on single leg. Then jumped too fast in weight and left has been an issue since. May just give it complete rest.
* Diet on plan. 165 (+0). Had about 2000 calories extra yesterday (mostly PB and whole wheat toast)...got me up to setpoing weight. From now on, will try to just stay at my nominal 3200 cals and see how that works.


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 Post subject:
PostPosted: Thu Mar 18, 2010 6:38 pm 
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Date: 17MAR10
Week: NS13-A2
Gym: Richmond Y

Strength: "Arms"
bench 130/130# (no pauses)
machine curls 80/80#
tricep press 175/175#
seated rows 120/120#
pec flies: 105/100#
lat straight arm pulldowns: 85/85#
straight arm, v-shaped arm raises 12.5/12.5# dbs
bicycles 24
rot cuff, bent arm abduction (alt L/R sides) 30/30#
prone shoulder stabilization flies 5/5#
swis ball crunches BW 10

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Cardio: bike: 15 plus 15 plus 30 minutes.

Plio: speedladder 4 ways, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shin
V-shape, hamstring/side
kneeling lunge, heel pulled (quad)
kneeling lunge, groin towards floor (hip flexor)
butt/trunk twist

Tissue work: missed

Assessment:
* Workout: on plan except tissue work.
-Really felt like doing more today (which is good, beats lassitude). I held off though, just can't give in to myself too much. Kind of wanted to ride back to the gym and do tissue work. Or run 30 minutes. But even though cardio feeling strong, need to watch my knee.
-Chatted some with attendent. Kinda slows me down on my circuit. More pleasant, but I don't need that much pause. Will try to do that before or after or during stretching.
-Attendant had some good comments on exercise form. I was impressed that he found some things wrong quickly with me that I was unaware of. I'm still against doing personal training (rather just ask for tips for free). But he's the same dude who does my body fat stuff for free. I could see maybe paying him to work with me on squat, deadlift, other exercise form.
* Diet: on plan. 165 (0). Had my 3200 cals. No late night PB excesses. Ran out of spaces in my booklet. Need to create one (I don't really use NS food much anyhow, so might as well completely write out my own plan). I still do like using "units" in the fashion I was taught (100cal is a carb is a slice of bread, etc.)


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 Post subject:
PostPosted: Fri Mar 19, 2010 4:46 pm 
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Tried out deadlifts for the first time. Reportback in other thread.

I cut out calf raises. Will give myself a month or two to heal left one. My calves are large for my size anyhow.

Date: 19MAR10
Gym: Richmond Y
Week: NS13-L2

Cardio: Swim: 1400 yds. Bike: 15 min plus 15 min

Strength: Legs
Free squats: 95/95#
single straight-leg, L lifts BW (alt L/R, each rep) 24/24 reps
deadlifts: 135/135#
30 sec hold on toes, standing other foot. (alt L/R) 55/55/50# (3 sets)
glute machine (alt L/R) 150/150#
hip adduction 165/165#
hip abduction 140/135#
leg extension 95/90#
hamstring curl, seated 110/110#
swiss ball, on back, leg extensions x20 (one set)

* Strength is done with 2 sets of 10, alternating exercises (e.g. dip/curl/dip/curl).
* Hold for a "one count" each rep at point of max effort.

Plio: speedladder, 4 types, 2 sets each.

Stretching (2 sets each, 30 sec count, alt L/R except calf/shin):
calf/shins
hamstrings
quads
hip flexors
glute and trunk

Foam rolling: back, calves

Assessment:
* Workout on plan.
* Diet on plan. 166 (+1). Wrote out an overall nutrition plan. Will find a way to cut and paste a picture from Excel. Want to get a bit more in the habit of following (near) same plan every day, versus just grazing and totalling it up as I go.


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