ExRx.net

Stats: 6'2" 278 lbs. (Last year this time I weighed 350 lbs and I have lost 50 lbs since the begining of the year).

Goals: Lose weight, hit 15ish% BF, improve aerobic capacity and increase strength. Goals are in order.

Diet: 2300 cal/day

Generic cardio plan is 50-60 mins a day at ~138-145 bpm 3-4 days on 1 day off. I can usually adhere to this, but it depends on work schedules.

Generic weight lifting workout plan, per exrx templates, is a Push/Pull split 4 days a week. High volume one time a week/low volume the other.

This week I'm doing shift work so I have to split cardio.

Tuesday 7/6
Cardio: 30 minutes ellipitical in the morning & 30 minutes in the afternoon.
Push Day (50% warm up each set):
V-Squat lever machine - 60 2x10 & 50 1x10
DB press (form was incredibly poor, though the weight wasn't hard to lift, it was the first time I did DB press, weight for the DB e.g. not summed) - 40: 1x10, 1x5 35: 1x12
45 deg sled (weight is just plates) - 180: 1x12 230: 2x10
Hammer Strength plate loaded incline press (weight for each side) - 45 1x12, 50 2x8
Hammer Strength Shoulder Press (weight for each side) - 60: 2x10, 1x8
Calf Press machine - 280: 3x10
Lat Raise (Machine) - 70: 2x10, 1x8
Tricep press (Machine) 145: 1x10

I tried some assisted dips on this day, several reps at varying assistance levels, I didn't record it. But I could only get one set in on the triceps machine so I did something I guess.

Wednesday 7/7
Cardio: 30 min morning/afternoon elliptical
Pull Day 50% warmup

Pull down - 130: 1x8, 2x9
Leg curl (Hammer strength, weight for each side) - 65: 3x10
Row (Hammer 'MTS Row' weight for each side) - 55: 3x12 (going to 60 next time)
Hip Abductor (Machine) - 305: 3x12 (machine maxed out)
High Row (Hammer, weight for each side) - 60: 3x10
Hip Adductor - 305: 3x12
Arm curl - DB 25: 1x 8 20: 1x8, Life fitness machine: 80: 1x10
Shrug - I use the smith machine for this but it was being used so I used a Freemotion step machine - 140: 1x12, 130: 2x12

7/8: Work/Life time constraints.

I am going to add abs in daily - crunches at home, leg raises at gym too.

Saturday 7/10
Cardio: Elliptical 57 minutes (17 being warmup/cool down); Treadmill @ gym warm up: 15 minutes
Low Volume Push Day (50% warm up each set):
V-Squat lever machine - 60 3x10
DB press (form is still amusing, but surprisingly a lot better, weight for the DB e.g. not summed) - 40: 2x10 1x12
45 deg sled (weight is just plates) - 270: 1x12
Hammer Strength plate loaded incline press (weight for each side) - 60: 1x10
Hammer Strength Shoulder Press (weight for each side) - 75: 1x7+1
Calf Press 45 deg sled - 270: 1x12; 320 1x15 (need to find the right resistance here)
Lat Raise (Machine) - 70: 1x12; 80 1x10
Tricep press (Machine) - 160: 1x10
Abs: knee raises 10

Good day.

Monday 7/12
Cardio: 57 minutes elliptical (12 being warmup/cooldown)/pre weight lift 15 minutes
Pull Day 50% warmup

Low Volume day
Pull down - 140: 1x11
Leg curl (Hammer strength, weight for each side) - 80: 1x11
Row (Hammer 'MTS Row' weight for each side) - 70: 1x10
Hip Abductor (Machine) - 305: 3x12 (machine maxed out)
High Row (Hammer, weight for each side) - 75: 1x10
Hip Adductor - 305: 3x12
Arm curl - Hammer Strength machine - 40: 1x5; 35 1x6 then after a long rest 1x12
Shrug - Smith Machine - 200: 1x10+2

Alright, I already have a log started here... 1.5 years since last entry. Ugh. Also, I've been a sloth for the last 7-8 months... just stopped, ate like crap for that time and undid most of the work that I put in. This isn't part of a new year's resolution or anything. Just getting back in the saddle. I haven't got any idea on weight, I will weigh in two weeks. Just doing this a day at a time. I work out at home, but have access to a gym that my company pays for, so I will likely be visiting them from time to time to try new things and get my VO2 max numbers, etc.

My goals are to lose weight, increase aerobic endurance and retain/build muscles (lots o leg muscles to motate all this junk, upper body good a playing video games and using a computer, core sucks).

My setup at home:
Treadmill
Elliptical
Recumbent bike
Powerblocks (really neat dumbbells) to 50 lbs.
An assisted dip/chin tower/captains chair.

Here's some catch up entries.

1/3/2012
Calories in: 2359
Cardio: Morning - Elliptical - 45 minutes 2746 revs and vertical knee raise 5 then 3

Weights (DB weight each hand for simplicity): Evening
Warm up on Bike 15 minutes (loosens my hamstrings pretty well)
DB Front Squat 10 lbs - 3x12
DB Stiff Leg DL 5 lbs - 3x12 - Form is very, very bad, I'll stick with 5 lbs until I get that sorted out and the core gets stronger
DB Bench Press 35 lbs - 3x12
DB Lat Raise 7.5 lbs - 3X12
BW Single leg calf raise - 3X15
DB Bent Over Row (single arm) 37.5 lbs - 3x12

1/4/2012
Calories in: 2314
Cardio: Morning - Elliptical - 35 minutes 2090 revs -- I couldn't finish my 45. I was very tired and didn't have much left. This one pissed me off, because I could go for 70 minutes a day a year ago. And let's me know that I am going to have to phase it in - like I did when I first started.

I will be resting on 1/5 with the same calorie intake target of about 2300, get over the DOMS. Pretty weird... looking forward to DOMS, that is...

1/5/2012
Calories in: 2254
Rest. Basking in the DOMS. I was looking forward to them... told me I hit every muscle group I intended.

1/6/2012
Calories in: 2320
Cardio: Morning - Elliptical - 45 minutes 2828 revs and vertical knee raise 5 then 5

Weights (DB weight each hand for simplicity): Evening
Warm up on Bike 15 minutes
DB Front Squat 10 lbs - 3x12
DB Stiff Leg DL 7.5 lbs - 3x12
DB Bench Press 37.5 lbs - 2x12 then 1x7
DB Lat Raise 10 lbs - 2X12 then 1x10
BW Single leg calf raise + 5 lbs DB - 3X15
DB Bent Over Row (single arm) 40 lbs - 3x12 (could have cheated a bit on the last two)

Schedule constraints will make my next weight session on the 9th.

1/7/2012
Calories in 2300

AM: elliptical 45 minutes 2850 revs

1/8/2012
Calories in 2990

AM Elliptical 45 min Revs 2750

1/9/2012
So I wasn't going to weigh until next Monday but I decided why not?
Weight: 313. Frack. Oh well. Still almost 50 less than my all time high and 40 less from when I started, but still... frack.
I also had a body bugg that I hadn't used in a long time. I decided to reactivate the subscription. It gives me some good nutrition data, good estimates on calories consumed and motivation.

Calories in: 2300
AM: elliptical 45 minutes Revs 2840

PM:
Weights (DB weight each hand for simplicity):
Warm up on Bike 15 minutes
DB Front Squat 15 lbs - 3x12 (It's light but I am going to stay here for a while for adaptation)
DB Stiff Leg DL 7.5 lbs - 3x12 (same here.)
DB Bench Press 37.5 lbs - 3x12
DB Lat Raise 10 lbs - 3X12
BW Single leg calf raise + 5 lbs DB - 3X15
DB Bent Over Row (single arm) 40 lbs - 3x12
Some Crunches and Bridges

Good session. Did the weights with my wife.

It's nice to see that I got to that magic number 12 for all motions. I will up things to the next increment (save for squat and the DL). I am also going to add in a deadlift and biceps/triceps isolation in a week or so. We'll see how it goes with energy level, etc. Tonight, I felt really good.

1/10
Calories in: 2300

1/11
I reactivated my bodybugg I bought two years ago... Maybe it's broke says I burned 4459 cal today we'll calibrate it with the weight loss as time goes on.
11257 steps

Calories in: 2291
AM: elliptical 50 minutes Revs 3125? forgot to write this down

PM:
Weights (DB weight each hand for simplicity):
Warm up on Bike 15 minutes
DB Front Squat 15 lbs - 3x12
DB Stiff Leg DL 10 lbs - 3x12
DB Bench Press 40 lbs - 3x10
DB Lat Raise 15 lbs - 10/8/7
BW Single leg calf raise + 10 lbs DB - 3X15
DB Bent Over Row (single arm) 45 lbs - 12/10/9 - cheated here next time I am going to go for 8/8 then whatever I have on the third set focusing on form

1/12/2012
Calories in: 2353
AM: Elliptical 30 minutes
PM: Elliptical 35 minutes

1/13/2012
Calories in: 2205
AM: Elliptical 50 minutes

1/14/2012
Calories in: 2421

Overslept so no cardio in the morning..

PM:
Elliptical 40 minutes then onto weights
Weights (DB weight each hand for simplicity):
DB Front Squat 15 lbs - 3x12
DB Stiff Leg DL 10 lbs - 3x12
DB Bench Press 40 lbs - 2x10 & 1x11
DB Lat Raise 15 lbs - 8/7/8
BW Single leg calf raise + 10 lbs DB - 3X15
DB Bent Over Row (single arm) 45 lbs - 8/9/10

Made a sad attempt at getting back on the elliptical, but decided against it too tired. Though I felt pretty good despite the cardio just before the weights. I probably could have pushed it another ten to my nominal 50, but I didn't know where I would end up energy wise. Another thing. I need to keep the focus on form especially for squat.

1/15/2011
Calories in: 2316

Rest.

1/16/2012
Weigh in: 305.5 delta = -7.5 lbs from last week. Nice, but this is the standard big drop for the first couple weeks. I will get a good idea of the balance in a couple weeks or so....
calories in 2218

Elliptical: 50 minutes
Yard work, ugh.

Probably should have lifted weights but I have to be up in the morning early tomorrow. It seems like that when I lift within a couple hours of bedtime I stay up way longer than I want to and have difficulty sleeping. I will hit them tomorrow afternoon though.

1/17/2012
Calories in: 2310
AM: 50 minutes elliptical

PM:
Weights (DB weight each hand for simplicity):
Warm up on Bike 15 minutes
Added in an attempt at DL just to see how it works out, I will keep it in the routine. Although, it seems to me that the form is similar to DB squat, except you start at the bottom. It was not very challenging, but my lower back is a bit sore tonight.
DB DL 15 lbs - 3x12
DB Stiff Leg DL 10 lbs - 3x12
DB Front Squat 17.5 lbs - 3x12
DB Bench Press 40 lbs - 3x11
DB Lat Raise 15 lbs - 8/8/7
BW Single leg calf raise + 15 lbs DB - 3X15
DB Bent Over Row (single arm) 45 lbs - 10/10/10

Every lift except for the Lateral raise is improving, but my last step up on the weight for the DB lat raise was 50%

Work/Life got in the way of lifting weights, I couldn't finish anyways.

Catch up entries

1/18/2012
Calories in: 2409
Elliptical 50 minutes

1/19/2012
Calories in: 2257
Elliptical 50 minutes

1/20/2012
Calories in: 2246
Rest.

1/21/2012
Calories in: 2338
Elliptical 50 minutes

1/22/2012
Calories in: 2297
Elliptical 50 minutes
PM: treadmill 18ish minutes
DB DL 25 lbs - 3x12 - form very silly
DB Stiff Leg DL 20 lbs - 3x12
DB Front Squat 20 lbs - 12/9/12 - hard
DB Bench Press 45 lbs - 10/9/8
DB Bent Over Row (single arm) 45 lbs - 12/10
Got tired quick here. Will try again Tuesday. I don't feel like I am hitting my legs enough, I am going to have to bite the bullet and start going to the non-home gym. I suppose I will go to the two day split -- Arms/Front(side) Shoulders -- Legs and back at the gym. I think I will start going after the January rush is over with.