RJ's Diary

I feel you. I tried it a couple of weeks ago for the extra energy it's supposed to give me, that totally did not happen. Felt like sleepin in my cube the whole week. I stopped doing it.
 
well todays my day off, and i need lots of activity to make up what i burn on the job... either that or eat less.

I did a light cardio on the bike while watching a movie

47 mins
325 cals 60% fat
max hr 76%
avg 56%
3 mins in zone
 
I've temporarily solved my protein problem by making some tuna patties, they came out delicious! low carb, low fat, high protein. the bummer is that they a little high in sodium too. i wonder if i should worry about sodium i'll start to look it up
 
how did u make those tuna patties? If you like tuna, i make a very good tuna spread..im going to find out the calories for it and share the recipe.its sooooo good.
 
see the problem is that i like the benefits of tuna... just getting tired of the taste :) so... does that mean i dont like tuna? or do i? i think its a love hate type of relationship :)
 
i did better today at eating my calorie restriction came out to 963, a little higher than the planned 726
40% protein
33% carbs
27% fat
 
Well i decided to weight myself today and the scale went up to 298.6 i thought the 296.6 drop was excessive. i think it has a lot to do with water intake and retention, yesterday was my day off and water consumption is far less, as i am not in the heat sweating it all off.

No discouragement. infact im happy... but it better show a lil lower next time :)
 
ok little catch up i been slacking on journal entries....

3/15/07
I've decided to work through my knee "annoyance" and work on SLOWLY building strength in that area, being honest withmyself for sometime there has been some serious time using that entire range of motion.
so i started with just doing very slow, perfect form body weight squats just to the point of discomfort.
x5 x3 x7 x5 x5

03/16/07

after a little bit of research (im going im switching it up to a more appropriate level, i need to calculate my 1rm max to be more accurate, i just looked back on my numbers and tried to guesstimate the appropriate weight. of course there was some fiddling as soem of the first sets felt too easy.

BACK

wide grip pulldown
160x8 170x8 180x5 180x5
narrow
200x6 220x5 240x5 240x5
rows
200x5 220x5 240x5 240x5

looking back now i think that using all of these is overlapping and unnecessary im gonna do a little more reading and try to find a good plan




we'll see how this goes.
 
Last edited:
RJAZ520 said:
I've decided to work through my knee "annoyance" and work on SLOWLY building strength in that area, being honest withmyself for sometime there has been some serious time using that entire range of motion.
so i started with just doing very slow, perfect form body weight squats just to the point of discomfort.
x5 x3 x7 x5 x5

we'll see how this goes.
Click to expand...

RJ, just be careful about doing "partial squats". I've read a couple of articles that suggest those are actually bad for your knees, whereas ATG squats strengthen your knees.
 
thanks for stopping in Happy and Tom,

Big thanks on the partials tip Tom, I really apreciate any insight. hopefully im going to work past that point, i have no intention of staying there. you wouldnt by any chance have any links to those articles would you?

Happy thank you very much for the words of encouragement, every little bit helps :)
 
Cardio

did some stretches
Did a 11 min warmup
HIIT
4 reps on gazelle
1:00min walk periods
30secs max effort.
10 min cooldown and stretch

stats
25:32
252 cals 50% fat
max hr 92%
avg 68%
 
Note to self: do not do HIIT on saturdays...
Work really sucked today, not kicking my ass earlier might have helped.
 
feeling good today! acutally woke up at 6:30 for work with no problem... had cheerios for breakfast, oatmeal snack, came home to eat chicken stir fry... now its time to do a little work :)
 
ok ive come up with a plan i'm thinking about implementing... It hits my muscle groups twice a week... low reps per set total of 25 reps. 45 seconds rest between sets. any input would be nice thanks...

Saturday

Cardio (interval) 30 mins

Sunday

Bench 5x5
Squats 5x5

Cardio (interval) 30 mins

Monday
HIIT

Tuesday
Cable Rows
5x5

Wednesday
Crunches (resisted)
5x5

Military presses (standing)
5x5

Cardio (interval) 30 mins

Thursday

Deadlifts
5x5

Friday (day off from work)

Curls
5x5

triceps press downs
5x5

shoulder laterals
5x5

HIIT
 
RJ, Here's a great article on squats:

"Partial Squats: Contrary to popular belief, squatting above the parallel position -- knees at approximately 90 degrees flexion -- is actually more dangerous that going to parallel or below. There are two reasons for this. When you look at the structure of the knee, you’ll note that at about 90 degrees flexion, the tibia’s sloped shape allows it to shear upwards and over the femur. This causes a lot of compressive force against the patella, and pulls forcefully against the posterior cruciate ligament. These potentially destructive forces become significantly less as you descend further into the squat postion, largely due to the fact that the tibia’s surface isn’t as sloped posteriorly, where it articulates with the femur. The second reason is that, because of better leverage while doing partials, you’re obliged to use a far heavier weight in order to gain any sort of adaptive overload on the muscles involved -- dangerous to the entire shoulder girdle, neck, low back and knees."
Click to expand...
 
Strength Training

10 mins warmup, range of motion stretches

Squats (bodyweight only concentrating on good form)

5 sets of 5 reps 45secs rest between sets

Bench press (bowflex) 45secs rest between sets

220x5 240x5 240x5 240x5 240x5

8 mins cooldown stretching
 
Im having a hard time getting motivated to do my 30 min cardio for the day... i keep putting it off.

But tommorrow is weighday. my inspiration. time to get to work!
 
GOT IT DONE!

again made sure to get a thorough stretch before and after...

did about a 10 min warmup- stretched again

bout 8 min cooldown w/ stretching

37mins
436cal 45% fat

max hr89%
avg hr 74%
 
You must log in or register to reply here.
Back
Top