Garrocha Journal

01\20\71

Back from 2 day rest -
36 today :eek:

Workout:
4 sets; reps 15, 12, 10, 8

Squats – 70 lb barbell
Bench press - 30 lb dumbbells
Deadlift/shrugs – 30 lbs dumbbells

rest 30 seconds

Bent rows – 12 reps, 30 lb dumbbells
Lunges – 12 reps, 15 lb disks
Crunches - 20 lb disks

rest 2 minutes

Finished with Bicep Curls 1x5 - 35 lb dumbbells
 
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01\21\07

No calorie counting today, just watching the foods and amounts I eat.

Workout:

30 minute cardio

5 minute warm up walking
2.5 minute run 5.2 mph
2.5 minute walking 3 mph
3 minute run 5.2 mph
2 minute walking 3 mph
3.5 minute run 5.2 mph
1.5 minute walking 3 mph
5 minute run 5.2 mph
5 minute walking cool down
 
01\22\07

Weighed in at 169 lb.




Workout:
4 sets; reps 15, 12, 10, 8

Squats – 70 lb barbell
Bench press - 30 lb dumbbells
Deadlift/shrugs – 30 lbs dumbbells

rest 30 seconds

Bent rows – 12 reps, 30 lb dumbbells
Lunges – 12 reps, 20 lb dumbbells
Side Bends - 20 lb dumbbells

rest 2 minutes

Finished with Arnold Press 1x8 - 20 lb dumbbells
 
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01\23\06

Feel the best I have felt in years today! :cool:


Workout:

stretched then did 15 oblique crunches per side

30 minute cardio

5 minute warm up walking
3 minute run 5.2 mph
2 minute walking 3 mph
3.5 minute run 5.2 mph
1.5 minute walking 3 mph
4 minute run 5.2 mph
1 minute walking 3 mph
5 minute run 5.2 mph
5 minute walking cool down
 
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01\24\07

Workout:
4 sets; reps 15, 12, 10, 8

Squats – 70 lb barbell
Bench press - 30 lb dumbbells
Deadlift/shrugs – 30 lbs dumbbells

rest 30 seconds

Bent rows – 30 lb dumbbells
Lunges – 20 lb dumbbells
Side crunch swiss ball

rest 2 minutes

Finished workout with 1x5 lat raise - 20 lb dumbbells

Think I am going to start saturdays workout with the weight above then progressively add weight during the next week even if I drop the reps per set, just to change it up a bit. I got a good workout tonight but by the end of the workout it seemed to get sort of easy. (except for the lunges, those always kick my butt)
 
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01\25\07

Workout:

stretched then did 1x10 jack-knife situps, 1x10 windshield wipers

36 minute cardio

10 minute warm up walking
3 minute run 5.4 mph
2 minute walking 3 mph
3.5 minute run 5.4 mph
1.5 minute walking 3 mph
4 minute run 5.2 mph
2 minute walking 3 mph
5 minute run 5.2 mph
5 minute walking cool down

Tonight wasn't the best workout. I just couldn't get into a groove. Due for a day off I guess.
 
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01\26\07

Weighed in at 170lb this morning. No workout today.
I see improved definition in my upper body and legs most notably but I am seeing gains in the core. Still have a ways to go to get to my goal but I am pretty much done looking at the scale. I am going to continue on my current daily calorie count and weed out just a little more processed foods. I am also going to add some weight to each exercise over the next week. My last weight session got sort of easy at the end. All in all I am happy with the last week. Look forward to next weeks schedule.
 
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01\27\07

Went to mexican rest for dinner. Treated myself to a handful of chips and salsa and 1 corn tortilla. The rest was steak, chicken, shrimp fajitas, beans, rice, small helping guac. It felt good to treat myself and let go of some "dieting anxiety". Back to scheduled nutrition and working on getting processed foods out of diet. Brakes went out on old truck this morning
...&%$@

Workout:

Warmup: 10 windshield wipers, 10 jack-knife situps

4 sets; reps 15, 12

Full squats – 70 lb barbell
Incline bench press - 30 lb dumbbells
Deadlift/shrugs – 30 lbs dumbbells

rest 30 seconds

Bent rows – 30 lb dumbbells
Lunges – 20 lb dumbbells
Crunches - 20 lb disks

rest 2 minutes

4 sets; reps 10, 8

Full squats – 75 lb barbell
Incline bench press - 35 lb dumbbells
Deadlift/shrugs – 35 lbs dumbbells

rest 30 seconds

Bent rows – 35 lb dumbbells
Lunges – 20 lb dumbbells
Crunches - 20 lb disks

rest 2 minutes

Finished workout with Straight Leg Deadlift 1x15 - 20 lb dumbbells
 
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I agree that the workout you adopted after talking with tony looks much better than what you were doing before. You also seem quite aware that you still have a little work to do in the clean diet area, so there's not really much to say except that I admire your effort to inform yourself and your persistence. Keep up the good work. Best wishes. :)
 
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01\28\07

Workout:

stretched then did 1x10 jack-knife situps, 1x10 windshield wipers

30 minute cardio

5 minute warm up walking
3 minute run 5.4 mph
2 minute walking 3 mph
3.5 minute run 5.4 mph
1.5 minute walking 3 mph
4 minute run 5.2 mph
1 minute walking 3 mph
5 minute run 5.2 mph
5 minute walking cool down

Today was a trying day for me. Went to the stock show and realized that there is nothing there to eat for a person being choosy about what he eats. Everything was either deep fried or covered in sugar, or both! I held tough though. Passed on the funnel cake my girlfriend ate. Went to central market after and snacked on fruit while I scanned the isles for healthy alternatives. I found the oatmeal I was looking for to replace my instant oatmeal with. Only have a few more instant packets left and I'll make the switch. Mcanns quick oatmeal is what I bought. I also bought a bunch of ww pasta which I thought was good. Long grain brown rice too. I think my girlfriend is not enjoying my new food choices though. I'm dropping the lowfat yogurt for the time being. I am watching for every opportunity to extract processed foods from my diet.
 
01\29\07

I'm going to replace the Deadlift/shrug with the straight leg deadlift. It seemed to be a better exercise for me right now.

Workout:

Stretch

4 sets; reps 15, 12, 10, 8

Full squats – 75 lb barbell
Bench press - 35 lb dumbbells
Straight Leg Deadlift – 35 lbs dumbbells

rest 30 seconds

Lying Fly – 30 lb dumbbells
Lunges – 20 lb dumbbells
Arnold Press - 20 lb dumbbells

rest 2 minutes

It was a strange workout tonight. I was tired from working 10.5 hour shift and got interrupted half way through workout and it took a few exercises to get back into the mindset. This workout pushed me more.
 
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Increase the weight on those stifflegged deads mister! Make it super challenging. I find also that using a bb for bent over rows is better, lets you really squeeze those shoulder blades together at the top of the lift. How about adding some pullups and maybe flys or something. Just some thoughts.
 
01/30/07

Workout:

stretched then did 2x10 jack-knife situps

25 minute cardio

5 minute warm up walking 3 mph
1 minute run 5.2 mph
1 minute sprint 7 mph
1 minute walk 3 mph
1 minute run 5.2 mph
1 minute sprint 7.2 mph
1 minute walk 3 mph
1 minute run 5.2 mph
1 minute sprint 7.2 mph
1 minute walk 3 mph
1 minute run 5.2 mph
1 minute sprint 7.6 mph
1 minute walk 3 mph
1 minute run 5.2 mph
1 minute sprint 7.6 mph
1 minute walk 3 mph
5 minute walking cool down
 
01/31/07

Workout: 01/29/07

Stretch, warmup - 2x10 push-ups

4 sets; reps 15, 12, 10, 8

Full squats – 93 lb barbell
curls - 23 lb dumbbells, 28lb dumbbells, ", "
Straight Leg Deadlift – 93lbs barbell

rest 30 seconds

Lunges – 23 lb dumbbells, 28 lb dumbbells, ", "
Bent row – 54lb barbell, 64lb barbell, 88lb barbell, 93lb barbell
Goodmorning - 54lb barbell, 64lb barbell, ", "

rest 2 minutes

Finish with 2x10 bw bench dip

I've got a bitch too tonight! I cooked some dirty rice for dinner this evening. I really wanted to stay away from the ground beef this week but my girlfriend has been so patient with my new eating habits I thought I would cook something I knew she would enjoy. That's not my complaint
My complaint is that as I wrote down the calories and micronutrients of the entire meal I stumbled across a typo/incorrect nutrition label. This was the first I really noticed such a mistake. It was a 2.25 lb of ground beef and on the front the conversion to oz's was correctly labeled 36oz. The nutrition label said that 4oz = 340 calories, servings in package = 4.
Ok, calculus students.....who can tell me what does not fit in this function? Glad I had my +C flash card sitting out this evening!
 
02/01/07

Workout:

I walked for 5 min at 3mph, then started off running as I had Tuesday. After 2 intervals of run at 5.2mph, up to 7.6mph, then walk at 3mph all for 1 minute, I got bored so I switched it up and ran for 30 secs at 5.2mph, up to 8 mph 30 sec, walk 30 sec. Did that a few times, then raised the sprint portion to 9mph. It ended up being an interesting cardio evening.

Friday is a day off.
 
02\03\07

Workout: 02/03/07

Stretch, warmup - 12 min beginners pilates

4 sets; reps 15, 12, 10, 8

Full squats – 78 lb barbell, 83 lb barbell, 88 lb barbell, 98 lb barbell
bench press - 24 lb db, 29 lb db, 34 lb db, 39 lb db
Straight Leg Deadlift – 78 lb barbell, 83 lb barbell, 88 lb barbell, 98 lb barbell

rest 30 seconds

Bent row – 24 lb db, 29 lb db, 34 lb db, 39 lb db
Lunges – 10 lb db, 15 lb db, 23 lb db, 28 lb db
Side Bend - 24 lb db, 29 lb db, 34 lb db, 39 lb db

rest 2 minutes

Finish with 1x10 swiss ball pullover 28 lb db
 
02/04/07

Workout:
Stretch
I walked for 5 min at 3mph, then started the session. Started slow and worked up to 10mph sprints.
run at 6mph, up to 8mph, walk at 3mph a few times
run at 6mph, up to 9mph, walk at 3mph a few times
run at 6mph, up to 10mph, walk at 3mph until exhausted
Cool down walk at 3mph for 5 min
25 min workout

At the end of the last interval I was feeling it.

Weighed in at 166.5lb monday morning. Down from 175 in December
 
Great Job G, keep it up.
 
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