Tony's Diary

The competition will be sometime in July.

They only do Deadlift and Bench in the Show-Me State Games.

But we will be training the Squat, also all our gym has is a Smith type machine so as luck would have it our trainer is also one of the strength coaches for the local NAIA collage and he is going to see if he can get it approved for us to come out there for strength training because our gym just will not get a squat rack.

If we like the competition side of this we may even try some meets around here when we can.

One of the things I like after reading about powerlifting is they have age groups so us older people don't have to compete with the younger people but we can compete in the open class if we want to so it give lifters a choice.
 
10/15/09

Light day at the gym we did 10 minutes on the cross trainer 15 second sprints 45 second recovery.

Also did some Rack Pulls on the Smith Machine to see where to start with our deadlift training my 1 rep max was 405lbs and my girlfriennds was 225lbs

We start out powerlifting training tomorrow.

Food for the day

Calories 1,847 Fat (28%) Carbs (53%) Protein (19%)

Not enough protein and to many carbs (Chinese Food) man I love rice :-(
 
BIG NUMBERS well done on the deadlift.

quick question, how do you work out the split on your protein etc?

I have been calorie counting and my diet is getting better but i feel this is the next step.
 
Geordie,

I log everything I eat into my food log on fitday.com I just use the free system there.

They have a food data base and also you can add custom foods from food labels.

I think some of their foods are off a little because if you look at food lables for foods in their data base they are a little diffrent but I think it's close enough for what I am doing.

You can also keep track of your excersise on there also but I do have questions about the number of calories they say some excersis's burn.

All in all I think it's a good site and it's just a reference for me to help.

Hope that helps

Have a great weekend
Tony
 
10/16/09

Today we strated out powerlifting training along with our weight loss training

Here is my workout

10 minutes cross trainer intervals 15s-45s


Bench
1x10 @100
1x8 @150
1x6 @170
1x4 @190 had to have help on last one
1x1 @205

Seated Rows
1x10 @ 200
3x8 @ 205
1x6 @205
205 is the machine max

Dumbbell Bench Press
1x8 @ 35's
1x6 @ 40's
1x6 @ 45's
1x6 @ 50's

Leg press

1x10 @ 255
1x10 @ 260
1x10 @ 265

Leg extensions

1x10 @ 135
1x10 @ 140
1x10 @ 145

5 minutes cross trainer intervals 15s-45s

Food for the day

Calories 1,778 Fat (31%) Carbs (35%) Protein (33%)




If some of you ladies want I can put my girlfriends weights on here also just let me know.


10/17/09

Today is weigh in day and I just got back and I lost another 6lbs that puts me up to 73lbs.

I was not expecting that much as I had a couple of day where my carb intake was high and in the past that kept my numbers down a little, but our training has gotten much harder also.

Work out for today

Squat
2x6 135
2x6 185

Calf Raise
1x15 135
1x15 185

Leg Extensions
1x8 160
1x6 165
1x6 170
1x6 175

Leg Curls

1x8 125
1x6 130
1x6 135
1x6 145

Food
Calories 1,635 Fat (30%) Carbs (47%) Protein (23%)
 
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Holy crap you're strong. :)

It particularly frightens me that you bench progressively heavier weights as you go. I'm still stuck at 130. And your deadlift is mind-boggling. I'd be lucky to lift half that.

6 pounds - that's great.

Now that Clarence isn't posting his workouts any more, I look to yours for inspiration and challenge. Your workouts make me want to try harder.
 
Cord,

Thank you very much that means more than you may ever know to learn that someone I look to for inspiration and motavation finds both in me, I post this diary mostly for myself but also to help other people know that weight loss can be done if you reallt want it to happen.

As for strength when I was younger I did some weight training in high school so I am not totaly new to it, and I think some of it could be genetics I have 2 brothers that both could lift the hell out of large amounts of weight in their day, you should see my son he is 25 and until the first of August he had not touched a weight since his sr. year in high school the first day at the gym wth me he warmed up with 10 reps of 225 then went to 315 for a set of 3 he goes about 270 or so.

Any way thank you very much.

Tony
 
Cheers tony

I will look at FITDAY

I know my calories for exercise as I use a Polar Heart monitor, not saying it is perfect, but when I had a last health check and bp measurement, i mentioned it to the dr and she advised it to be the way to go but take in to account it will be accurate to about 5/10% which is good enough for me.
 
Geordie,

Thanks for stoping by, I am going to check into the Polar Heart monitor.


10/18/09

I know my body needs a day to recover but I just feel lost with-out going to the gym (sure never thought I would be saying that) hell my girlfriend even sliped in a set of planks and a set of body squats.

My son and I spent part of the day finishing taking our drag car apart to get ready to do the body work and get it preped for paint.

Food for the day

Calories 1,562 Fat (32%) Carbs (25%) Protein (43%)
 
Isn't it a great feeling when you don't have to drag yourself into the gym anymore because it calls you in. I remember that, and want to get back to that place in my life. Hope you had fun with your son.
 
brazenly,

Yes it is great to look forward to going to the gym, you will get it back.

My son and I have a great time working together, sometimes it might not sound like it hell some of our friends think all we do is give each other a hard time and we would get a lot more done if we would just leave each other alone....LOL what they don't know is maybe the plan is to not ever get done that way we don't stop spending time together.
 
Tony,

You've been making great progress. Keep in mind that even though you are down 73 you have added a significant amount of muscle so your actual fat loss is even more striking.

I'm wondering about your hunger level with all the exercise, and how you space out your meals.
 
GlennS,

Surprisingly my hunger level has not been too bad I eat at 5 am then a snack at 9:30 am lunch is at 12 pm I will have a whey protein shake after my workout then dinner sometime between 7:30 pm and 8:30 pm.
 
10/19/09

Our trainer called me before our work out and said we will not have many more nice days like this so meet me at the park, now our city park is named Indain Foothills park for a reason.........LOL

So off we went cross country at a fast walk for about a mile to this one big hill that the kids use for sleding in the winter so when we get there he says ok you have 1 minute 30 seconds to get to the bottom and back up to the top no running or jogging, it's only 100 yards or so to the bottom I did it in a 1:10, J did it in 1:15 ok 1 minute rest then do it again he said but beat your last time well we did not beat it so he said 1 minuet rest and do it again and if you dont beat your first time you will have to do it again, you can bet you sweet biffie we both beat our first time........LOL

So then we hikes back to the play ground and he found a couple of ways to get in some excersises we did 3x10 narrow grip incline push-up, 3x10 body squats, 3x10 wide grip push-ups, then it was a nice cool down walk back to the cars.

All in all not a bad work out.

food for the day

Calories 1,624 Fat (24%) Carbs (37%) Protein (39%)
 
cord you do know i read these journals... now i feel bad for not posting workouts anymore... :( (no hard feelings, i'm kidding around. BUT, if you really would like me too, i'll begin posting them for you)
 
Clarence, just knowing you are still around continues to motivate me.

Don't feel you have to post on my account. I'm still trying to measure up to your previous accomplishments. :)
 
Cord yes it was a great walk and the thing I liked the most was that I was able to do it with out having to stop every few steps and rest.

Most of the area we walked in was the disk golf course and I think I am going to give that game a try, never was able to throw a frisbe very well but it sure look like fun.

kureransu I liked reading about your workouts my self.
 
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