42TF BF Reduction Log

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Great day eating!
2.5 mile walk at lunch.
Kid day so no workout.

 

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Today
1/2 whey shake
My normal breakfast - 2 eggs, 2 canadian Bacon 1/2 avocado

Oatmeal & banana

1/4 lb pork loin - carrotts - strawberries

1/2 whey shake / Almonds

Workout

6 oz Cod / Carrots/ 1/2 sweet potato
Maybe cassein shake later depending on how I feel

Workout
Standing one arm DB row 5X med-low reps
Wide Grip Pulldown 4X
Seated Row 4X
Narrow Grip underhand pulldown 3X
BB Curl 5X
Preacher Curl 4X
Hammer Curl 4X
one arm pulley curl 3x
All drop sets on last set.
Abs
20Xrev Cruch 20X crunch 20XSquirm this X 4 no rest between and minimal rest between the three sets.

 

[fourtotheflush]

Good day of eating but I had a cookie after lunch
tonight two beers.
Im getting stronger(this is relative - remember), so Im not really worried about it.
Weight is just about maintaining right now.

Workout
Squats 5X
Leg Press 4X
Leg Extensions 3X
Deadlifts 5X
higher weight, lower reps.
Had a fairly large jump on DL weight today. (still low weight)
Not sure if it was form kicked in or strength, but felt great.
I worked out at lunch today - so that was it.
went into work still sweating.

 

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I came here to post - I stayed for the red light district - almost didn't make it back to posting.

Yesterday I went to a football game and tailgated - I ate everything and a bunch of beers.
Today - I am also eating everything!

Workout:
Bench - 5X low reps - maxed out today 225 - yeah not big deal for most but for me - FYEAH! cant believe I put this up in only 8 weeks.
Incline DB 4X
Flat Fly 4X
Cable Fly 3X - burnout on last drop
Skull Crushers - X2 - wasn't feeling it
Overhead DB extensions
Tri pushdowsn - Racked it at 150 - added a 10 lb weight.... (double pulley system....FWIW)
Overhead rope extensions 4X last drop a burnout.

Felt great, but was starving when I left there.
Have had 2 chicken breasts post workout w\ some avocado, jalepenos sweet potato asparagus.
I haven't counted, but Im probably up to 3000 cals today.

For anyone reading this. My shoulder joints are a little sore. - started the day sore, I warmed up w\ 5 min elliptical and some dynamic stretching movement.
Was sore to start, and it is really sore now. Any suggestions? stretching?

 

[fourtotheflush]

Good food day
Half Whey Shake - Eggs Ham Avocado
Oatmeal Banana
Chicken Breast Asparagus Sweet Potato
Almonds 1/2 whey shake
Turkey Burger - lots of broccoli - apples
Cassein Shake
Feeling pretty good.
Back/Bi tomorrow.

 

[fourtotheflush]

Great eating day although a little messed up as I was running late this AM and busy at work.

AM - Full whey Shake
Breakfast 2 eggs 2 whites - ham, sausage, bacon peppers, onions, spinach
lunch - chicken breast carrots blueberries
Oatmeal Banana
Workout
Whey Shake
Chicken breast chunks, sweet potato
Cassein Shake - didn't count cals, but Im a bit over

Walked 3 miles at lunch
Workout
Bent Over DB raises
Wide Grip pulldowns
Rows
Narrow Grip underhand pulldowns
BB Curls
Preacher Curls
Single Arm cable curls

 

[fourtotheflush]

Great DAY eating .. I say DAY...

Workout
OHP X 5
Arnold Press X 4
Upright Rows X 4
Cable Shoulder Flys X 3
BO DB Shoulder Fly X 3
BB Shrugs X4
No cardio

Then a horrible dinner - Drive Thru - Nuff Said...

 

[fourtotheflush]

good eating day today.

couple beers tonight.

Worked out at lunch - had to squeeze it in.

Squats - 6X - drop set last one
Leg Press 4X
Dead Lifts 5X - drop set last one.

That's it. needed to get the work in. got this kids this weekend, so I had to jam it in at lunch.

 

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40 min cardio on the bike today.
10 min easy 20 min HiiT Abs 10 minute moderate

Ate fairly well

 

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Sons Bday party today - Other than the cupcake it was a pretty perfect eating day.

Workout
All higher reps lower weight (10-12 reps per set, as last week was a low rep week, close to max out)
Bench 5X last set rest pause
Incline DB Press 4X - rest pause last one
Incline Fly 3X
Cable Fly 3X
Tri Pushdowns 4X
single arm cable OH Extensions 3X
close grip press - wow - should have done this one first
ABS
Plank - Crunches - Knee Up Crunches - scissor kicks - squirms - Reapeat X 3

Although I am having days of eating great - I am mixing in too many moments of weakness that turn into a day of binging.
The scale tomorrow AM is going to be critical.
I will post up and be accountable - reassert myself to the plan and get back on track.

 

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Today the scale is not my friend - 231 this AM.
am I surprised - no - I have been eating and drinking too much.

On the other hand, I am fairly happy w\ the mirror! Looking bigger and my GF said I had abs today - she must have been drinking

Today - nearly perfect day eating, but I switched it up a bit.

Early AM - 1/2 Whey Shake
Breakfats - 1 WW Toast w\ PB
Snack - Oatmeal & banana
lunch - 1/4 lb ground turkey and brown rice & strawberries
snack - 1/2 whey shake and almonds
PW - Workout
Post workout Full Whey Shake
Dinner - 1/4 lb ground turkey, brown rice carrots

Workout:
Higher reps
1 arm DB rows
wide grip behind neck pulldown
standing straight arm pulldown
Rows
BB Curls
INclind DB curls
Concentration curls
hammer curls
Abs - Hanging Leg Raises - Planks - Crunches - knee up crunches - squirms this X2

 

[fourtotheflush]

Yesterday Off

Today
2.35 Mi walk at lunch

post work
Squats Warmup - 4X12 then 2X8 1x4
Leg press 3X 12 2X8
Leg Extension 3X12
Deads 4X10 2X8 1X4
20 min steady state cardio - Is this a bad Idea after squats?

 

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worked shoulders Friday and then went away for the weekend.

Dammit - got the flu or some other bad bug.
Been laid up for 2.5 days.....

 

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back at it - missed 10 days, and the first few days back I was really low energy.
Turns out I had a lung infection and got some antibiotics.

mostly back to 100% now - and rocking it out again.
Not going to post in here daily anymore - but will check in every now and then.