John' training log '09

[loneagle]

Hello, my name is John! My goal here is to gain some strength on the basic exercises and lose around 20 lbs of bodyfat. Right now I'm 50 years old, 5'10" and about 210 lbs. I'd like to get down to around 12% B/F and in order to do this I'm going to have to change my eating habits and do more cardio. I have a bad shouder, so I stay away from the bench or incline press. I use a chest press machine to work the area and it doesn't cause me any discomfort. I have also started doing more work on my legs. This is an area I've neglected in the past. I realize the thighs are the largest muscle groups in the body so if I can build em up more calories will be burned. So, I'm going to start this log and add to it a little bit each workout. Please feel free to comment!



Wed 3/11
Squat
185/5 x 5
Chest press
10 x 5 sets
Chins
7 x 5 sets
Press
140/5 x 5
Skull crushers
90/5 x 3
Hammer Curl
50/5 x 3


Stationary bike for 20 minutes

[RobCosimo]

welcome, and good luck! good work an the chins

[loneagle]

Thanks for the welcome, Rob!

Had a pretty good workout despite a poor nights sleep and having a headache all morning.

Sun 3/15
Chest press
10 x 5 sets
Squat
210/5 x 5
140/20
S/L deadlift
195/5 x 5
Chins
8 x 5 sets
C/G bench press
225/5 x 5

Bike for 15 minutes

[loneagle]

My weight today was 210 lbs. I need to start doing more cardio to reach my goals. The weather is starting to get better, so I'm going to try doing some AM runs.

Tues 3/17
"The Bear complex"
85/6 x 3
w/ bench step ups performed in between sets

Wed 3/18
Squat
220/5 x 5
145/20
Chins
8 x 5 sets
O/H press
145/5 x 5
C/G bench press
225/5 x 5

[loneagle]

Fri 3/20
"The Bear complex"
90/6 x 3
w/ bench step ups performed in between sets.

Boxing class for 1hr w/ bagwork only.

[loneagle]

For some reason the squats felt extra heavy today. Maybe the next workout things will be different.

Sun 3/22 bodyweight-209
Squat
225/5 x 5
S/L deadlift
195/5 x 5
Chins
8 x 5 sets
O/H press
147.5/5 x 5
Skullcrusher
90/5 x 3
D/B curl
40/5 x 3

[loneagle]

Tues 3/24
"The Bear complex"
90/6 x 3
w/ bench step ups performed in between sets.

Boxing class for 1hr w/ bag and focus mit work.

[loneagle]

Wed 3/25
Squat
195/5 x 5
Chins
8 x 5 sets
O/H press
150/5 x 5

[loneagle]

Thurs 3/26
"The Bear complex"
95/6 x 3
w/ bench step ups performed in between sets.

[loneagle]

Sun 3/29
Squat
200/5 x 5
S/L deadlift
205/5 x 5
Chins
8 x 3 sets
Row
225/5 x 5
O/H press
115/5
135/5
150/3
160/3
170/2

Bike for 20 minutes

[loneagle]

Mon 3/30
Krav maga/ Boxing class
2 hours

Tues 3/31
"The Bear complex"
95/6 x 3
w/ bench step ups performed in between sets.

Chins
8 x 5 sets
O/H press
135/5 x 5

[loneagle]

Wed 4/1
Krav maga class-1 hour

Squat
185/5 x 5

The squats felt very heavy after the Krav workout. We must have performed over 200 kicks on the pads along with lots of other stuff. I'm not used to this and my legs were like jelly afterwards.

[atypical1]

Hi John and welcome to the forum! Those are great goals that you have set for yourself and I'm really looking forward to reading about your progress.

What diet changes have you made?

james

[loneagle]

Thanks for the visit, James! I've done pretty good on the diet the last few years. I've taken my weight from 265lbs in summer '07 down to my present weight of 208. The last 20 lbs are going to be a little tough, so I'll have to stop falling off the wagon several time a week like I've been doing. The link to my food journal is:

http://fitday.com/fitness/PublicJournal ... loneagle21

[loneagle]

Fri 4/4
This little workout is what I do during my break time at work. I train with a fellow employee and it takes exactly 15 minutes.
"The Bear complex"
95/6 x 3
w/ ride on stationary bike in between sets.

Fri night
Boxing class for 1 1/2 hours- jump rope, shadow box, heavy and light bags.

The workout tonight was a bit too easy. I need to push myself a little harder. This is why I like the Krav Maga classes better, when kicks and knees are included it makes the workout alot tougher.