Mark's jumpstart 2007

[azraelsevaen]

Haven't logged since the server meltdown, and haven't been working out since before I went on a vacation early last month. Going to get in gear now before any more time is wasted. Spending this week just getting accustomed once more to regular excercise with cardio and some light weights. I'll draw up my new plan with lifts and reps and also a diet log as well.

Tonght, 50 mins cardio on step machine. Max HR 174, Avg HR 157.  Burned nearly 900 cals, if my Polar heart monitor strap/watch are to be believed.

Here are my current stats:

Height 6'"1"
Weight: 253 lbs.
Tape measurements, in inches:
-torso at belly button (exhaling) 43.7
-torso at belly button (inhaling) 41.2
-waist 42.7
-bottocks 45.7
-left bicep (arm extended) 13.5
-left bicep (curling) 15
-left thigh, (widest point) 27.1
-chest 43
-neck 17

Tanita home scale:
Body fat %: 25.4
Body Water %: 51.3

Cholesterol, as of early January: 263 overall (163 LDL and 100 HDL.)

My goals are to add muscle and drop some of this fat, and lower my cholesterol without having to resort to prescription drugs, which my doc has already suggested I do. Some of the detailed benchmarks I'm striving for:

-Weight between 195 and 210 lbs.
-Body fat percentage in the 12 to 17 percent range.
-Abilty to do 15 pullups straight.
-Ability to do 100 pushups straight
-Ability to bench press free weight of 280 lbs.
-Cholesterol total down below 170 without meds.

[p.s.]

Those are good solid goals ya got there and are quite realistic and achievable. Otherwise you're not to far off where ya wanna be and if you work both smart and hard you should be able to achieve most of those goals over the next 6 months.

[azraelsevaen]

Thanks for the encouragement, as always, p.s.

[azraelsevaen]

Hello everyone. Fell off the horse. Badly. Back on. Current stats: 6' 1", 267 lbs. 37 yrs old as of Monday.

10/1

AM workout: 60 min elliptical machine med intensity. 885 cals, max hr 151, avg. 140

PM workout: chest.

bench press (bar weight not included)-90x8, 90x6, 70x3, 70x6
cable flys: 60x8, 40x8, 40x7, 50x3

12 mins elliptical HIT: 446 cals, max HR 171, avg. 135

10/2
AM workout: 30 min stationary bike, med intensity. 480 cals, max hr 153, avg. 138.

PM workout: back. (barbell weight not included)

20 min warmup elliptical.

Deadlift: 50x8, 60x8, 70x9, 80x8, 80x10
Barbell row: 50x7, 50x8, 60x5, 60x5, 50x5
T-bar row: 45x6, 70x6, 70x4, 55x5, 55x6
Assisted pull up machine: 160x6, 160x5, 160x6, 160x4, 175x4
Total cals 1,311. Max HR 168, Avg HR. 137

[p.s.]

If I'm reading this correctly you're only eating 1300 cal per day?!? Way to low and as such you'll end up losing muscle up the cals (using protein and EFAs) to 2500 cals per day over 6-8 meals.

[azraelsevaen]

10/3
AM workout: none.

PM workout: legs. (barbell weight not included)

20 min warmup elliptical.

Squats: 50x6, 70x8, 90x8, 90x8, 90x8
Leg press: 180x10, 180x10, 180x10, 230x9, 230x10
Leg extensions: 50x12, 90x13, 110x10, 130x8, 130x7
Leg curls: 80x12, 125x10, 125x7, 125x4, 110x5

Total cals 865. Max HR 162, Avg HR. 126

[HARDCORE]

Good to see you back! No more slacking bro!

Good leg workout, solid.

Keep up the good work and keep your journal updated.

[azraelsevaen]

HC -- Thanks. I'm in for the long haul.

10/6

15 min HIT warmup on Elliptical

Shoulders/Traps: (weight of barbell not included in weight totals)

Overhead barbell behind the neck press: 70x8, 50x6, 50x6, 60x3, 40x5, 40x4

Dumbbell lateral arm raises (each arm): 20x8, 20x8, 20x6, 15x8, 20x5, 15x4

DB front arm raises (each arm): 20x3, 15x7, 15x8, 20x4, 15x9, 20x4

Upward barbell row: 40x8, 70x4, 70x4

DB shrug (each arm): 65x8, 65x10, 80x8, 80x4, 65x6

Total time, 1 hour and 30 mins, est cals burned 971.

10/8

30 min elliptical med-high intensity. (while watching the last 15 mins Dallas-Buffalo game, couldn't stop until it was over!)

Chest: (barbell not included in weight totals)

bench press: 90x8, 110x6, 110x6, 110x3, 110x3, 90x4

Incline DB press (each arm): 30x8, 40x6, 40x6, 40x3, 35x3

PecDec fly machine: 70x5, 60x7, 60x8, 70x5, 70x4

Dips: 1 set of 6 (negative rep only)

Dip weight assist machine: -130x4, -130x4, -130x5, -130x4

Total time 1 hour 35 mins, est cals: 1,213. Max HR: 171, Avg HR: 133

 

[azraelsevaen]

On Mondays I tally my weight. I also used a tape measure to get the latest stats. I look forward to improving these as time goes on.

Gym scale- 267 lbs. (with clothing)
Tanita digital bodyfat composition scale: 265.0 lbs (no clothing)
Body fat %: 26.8
Body Water %: 50.5

Measurements (inches):
midsection (exhale) 46.25
midsection (inhale) 43
waist: 44.7
left bicep (extended): 14.5
left bicep (flexed): 16.0
left thigh widest point: 28.5
chest: 44.0
neck: 17.0

I'm 6'1".

[HARDCORE]

Hey Buddy,

I noticed your up 15lbs or so from your first post. Was that because of your time off?

Keep up with the measurements at least once per month and stay on track, were here with ya every step of the way.


~HC

[azraelsevaen]

Hey Buddy,

I noticed your up 15lbs or so from your first post. Was that because of your time off?

Keep up with the measurements at least once per month and stay on track, were here with ya every step of the way.


~HC

Yeah, I didn't log much time if any at the gym between April and late Sept. I did log a lot of time in fast food drive thrus. So you get what you get. I'm determined not to slip up again. What you and the other mods do here helps a lot! I'll update the measurements/weight at the end of the month.

[azraelsevaen]

10/9

20 mins HIT elliptical machine.

-Back (barbell weight not included):

Deadlift: 90x8, 110x9, 110x8, 110x8, 120x8

T-bar row: 55x8, 70x6, 70x5, 70x4, 70x5

Pull-ups (assisted): -160x5, -160x5, -160x3, -160x3, -160x4, -175x5

Seated cable row: 115x8, 115x4, 100x7, 100x7, 110x8

Back raise: 10, 5, 4

Total time 1:28:00, est cals: 1,080. Max HR 167 Avg HR 131.

[p.s.]

Just keep working at it. I know it takes time but in a few short months you'll be much leaner and have more muscle and strength. By the summer of '08 you'll be a different person.