Weekly Exercise Log
PirateNinja
Icrontian
in Fitness
Last year I did weight loss, this year I actually want to get in good shape. Not just hurdur strong, but hurdur strong and I can run more than a mile without feeling like dead weight. I think one good way to do this is to log my exercise in a public forum so there is some social expectation from me.
I hope a frequent log here is appropriate. I still have enough fat left over that putting on muscle shouldn't be super hard.
I'm skipping Friday and the weekend this week, but starting next week I'll be doing resistance training for muscles I want herp derp big (like my biceps/triceps for looks -- don't judge me -- and my hamstrings to avoid future knee injuries). I also have been biking 15+ miles each weekend, so I'll log that whenever I do it as well.
My plan is to go until I'm happy, that could be May or December or 2016. Let's see how I do.
Cheers mates!
3/10 - 3/16
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Monday
4 circuits / 8 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscle + lower body exercises
Wednesday
4 circuits / 8 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscle + upper body exercises
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I hope a frequent log here is appropriate. I still have enough fat left over that putting on muscle shouldn't be super hard.
I'm skipping Friday and the weekend this week, but starting next week I'll be doing resistance training for muscles I want herp derp big (like my biceps/triceps for looks -- don't judge me -- and my hamstrings to avoid future knee injuries). I also have been biking 15+ miles each weekend, so I'll log that whenever I do it as well.
My plan is to go until I'm happy, that could be May or December or 2016. Let's see how I do.
Cheers mates!
3/10 - 3/16
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Monday
4 circuits / 8 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscle + lower body exercises
Wednesday
4 circuits / 8 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscle + upper body exercises
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7
Comments
yeah yeah yeah yeah yeah. Good Luck Buster.
Welcome to Icrontic!
And I know this @PirateNinja, next time I see him his arms will look like ham hocks
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Monday
3.5 circuits / 10 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscles + cardio
Wednesday
3.5 circuits / 10 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscles + upper body exercises + cardio
Saturday
Shovel a shitload of snow (1 hour of back exercise I guess)
Friday - Sunday
Help neighbor move around all his gigantic oak furniture all weekend .. Maybe 4ish hours of slow heavy lifting, mostly core and back
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I meant to get in to my arms last week but other things happened, like weather and neighbors needing help. This week, the arms have started.
3/24 - 3/30
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Monday
3.5 circuits / 12 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscles + arms
Wednesday
3.5 circuits / 11 stations / 45 seconds per station / 15 second station breaks / as many reps as possible
Core muscles + legs ... so much legs
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Visible results I think, unless it's in my head. My mid section actually for a moment flashed definition at me, then it ran away and hid again.
Same as last week, but more cardio.
I'm not losing weight but my face looks thinner and feel much stronger. Maybe I'm gaining muscle and losing fat at the same time? Also, I quit diet soda and now I only drink water and coffee. It's depressing, but so are artificial sweeteners.
4/6 - today
I'm essentially 2 months deep. Since my last update I have continued 2/week circuit training. I added 100 pushups / day 8 days ago, and minimum 7 miles of walking or biking per week.
I missed one Wednesday workout due to my wife getting laser eye surgery and needing a ride. I didn't make up for it like I said I would (weak).
I got calipers today to measure my body fat so I can start planning a diet. I want to lose 14 pounds of fat. I may need some help with figuring out how to do that, because I don't want to lose any muscle and I basically am only good at losing fat + muscle at the same time.
For now though, more exercise. I can start dieting a little later, I want to pack on more muscle first.
I feel good.
(TDEE-(FAT_POUNDS*27))+CARDIO_BURNED_CALS
Where TDEE = your total daily energy expenditure without exercise (I recommend averaging 5-10 calculators together)
Where FAT_POUNDS = your body fat percentage in pounds of fat
And CARDIO_BURNED_CALS = the number of calories you burn per day with any cardio activity
- completely stopped eating refined sugars
- removed almost all sweetners except occasional drops of stevia or dabs of raw honey if I'm baking
- drink lots of water
- I try to roughly get 1800 calories per day, but I'm not counting or being exact. I sort of think about it midafternoon and guestimate what I've had and what I should do for dinner.
- lots of protein, lots of fat, small amounts of carbs through mostly vegetables but occasional complex grains/fruits
- protein from egg whites / lean meats
- fats from olive oil / coconut oil and most of all ALMONDS. Omg, almond flour, almond milk, raw almonds, hurdur almonds
- completely stopped eating dairy
I'm feeling great. I'm sure I've lost some muscle but I think it's mostly fat. My body fat is down 4%. I think another 10-15 pounds of fat loss would do me good, so I'm going to keep it up.
It's not a sell for amway or any of that jazz, but for me, this is a pill where I feel it if I haven't taken it for a couple days or so and, like you, other ones make me feel sick (this doesn't). I really dig it because it covers the essential vitamins as well as provides needed minerals.
Plus, this stuff keeps me looking damn sexy (in the mirror at least...in my mind mostly...in my fantasies).