RJ's Diary

ohh!

i'm glad to hear that friday's is doing that too! i found a great meal that i like at chili's, but it's good to know i have more eating out options! :D
 
Rest Days...

I get so anxious on rest days... i only have one complete one a week, but i always want to work out, ive been cleaning like crazy (good for the house i guess) and i really did a number on my workout room.
 
cleaning house?

Oh my, you really are doing well. Getting your whole life together. That's awesome. I had a day not too long ago where I washed the ledge underneath my cupboards, splashes and cat hair. You must be feeling really positive.

I gobbled up each word of your encouragement, read it with rapt attention. I know I must be burning calories out there, and I will try pushing it. I know that I'm suffering from not doing any squats and that even a little increase in my quad strength will put a spring in my step. Okay, that said, I gotta do some squats. Anything I can do to make it easier out there will be good.

Congratulations on your progress, RJ.
 
Thanks for stopping in kelly, and thank you so much for your words of encouragement, always go fro improvement, and your body will respond, and will create a snowball effect.

I have in the past been a chronic procrastinator, excuse maker, and overall a negative person. add a little emotional binge eating and a peanut butter and jelly addiction and its a recipe for overweightness.

I asked my self what i was waiting for? I really took the time to think about it, took some time to absorb that we only get one chance at life. Being a member of the video game generation I used the analogy

One Life... No Continues.

Thats my philosiphy, i no longer waste any of it, watching tv, most of it is spent improving, or reading, or on the internet looking up stuff that interests me.

I no longer associate with the negative beer drinking drug using, negative crowd that always seemed to pull me back when i tried to get ahead. Lifestyle... an important block. I understand this now more than ever.
 
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Resistance Training

Tuesday 3/27

usual 12 min warm up on stationary bike stretch out

1 min rest between sets

Light Full Squat
5x5 5x5 5x5 5x5 5x5

DeadLift
110x5 -1 110x5 -2

Pull Downs
200x5 200x5 200x5 200x5 200x5 all level 2

Standing OH Press
60x5 60x5 60x5 all level 2

cooldown stretch out

1hr
300 calories
 
Last edited:
Good workout there, RJ. Do you do bench presses as well?

I don't understand your squat stats -- you do 5 sets of 5 sets of 5 reps, for 125 in all?
 
tom,
im still moving slow because of the whole knee pain experience.

Today was light squats, so i moved back on the weight. the only option i had were 2 1/2 lb plates plus the olympic bar. so it was 5 lbs plus the bar. havn't weighed my bar yet.

so i did 5 sets of 5 lbs.

Bench press is on sun and thurs.
 
Ah, OK, I understand now. Are you able to get to parallel or below on the squats with your knee problem?
 
all the way to the ground with no problem :) figuratively speaking of course. but yeah full range of motion
 
yeah you are

There is a higher taste to a drug free life, and it keeps getting better. Relationships and everything, self=worth get better. Good for you. How old are you?
 
Cardio

i forgot to post my cardio stats for yesterday

3/27/07
48mins
495 calories
max hr 85%
avg hr 71%

I tried something different. i used my interval timer. 2 mins easy pace (fat burning zone) 30 seconds at higher difficulty, it really helped reduce the boringness

3/28/07
57mins
556 calories
max hr 85%
avg hr 68%
 
Good job on all your exercising! Squats are so hard to do, at least for me anyways. When I first started at the gym the lady showed me a squat where you have the big exercise ball thingy and you put it against the wall and then put your back to it, then you do the squats and it rolls down along with you. That's the only way I can really do them, it keeps me stable and it helps me get down far enough (kinda like you're sitting) if I didn't have the ball... that wouldn't be possible, lol!

Oh, and I replied back to your ddr question in my diary, if you're still curious! Anyways, keep up the good work!
 
Catch up

Empty stomach AM Cardio
11min
63 cals
max hr 59%
avg hr 52%


STRENGTH TRAINING
Thursday 3/29/07

Full squat
20x5 20x5 20x5 20x5 20x5 (all rating one... slow and steady... staying patient)

Bench
260*x5 200x5 200x5 200x5 200x5

Row
250x5 250x5 250x5 250x5 250x5

Abs
didnt track too close, did a few sets of 100 lb resisted crunches, and leg raises

*I observed proper maintenance on my bowflex by using the velcro strap to tie the rods together,which straightens them out, and restores lost resistance, by A LOT :)

49mins
267cals
max hr 69%
avg 50%

Diet was good stayed within defecit, all healthy, subway has apples as a healthy side now. thats so awesome!
 
Cardio

AM empty stomach

39mins
180cals
max hr60%
avg hr 46%

Cardio including 4 sets HIIT
46mins
494cals
max hr 92%
avg 72%

Evening cardio
33mins
311 cals
max hr 83%
Avg
68%
 
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