Cord the Seeker
New member
They had monkey bars back in the Neolithic?
Tony's Diary
- Thread starter tony1959
- Start date
Thanks Cord I just spit my one and only Diet Pepsi all over my monitor..............LOL
10/20/09
We did a nice little warm up of 5 min. on the cross trainer.
3x10 @ 165 Standing Rows
3x10 @ 70 Pull Overs
3x10 @ 35 DB Curl Press
Bench
1x10 @100
1x8 @150
1x6 @170
1x0 @190 Just could not do it today
Food for the day
Calories 1,767 Fat (18%) Carbs (33%) Protein (49%)
10/20/09
We did a nice little warm up of 5 min. on the cross trainer.
3x10 @ 165 Standing Rows
3x10 @ 70 Pull Overs
3x10 @ 35 DB Curl Press
Bench
1x10 @100
1x8 @150
1x6 @170
1x0 @190 Just could not do it today
Food for the day
Calories 1,767 Fat (18%) Carbs (33%) Protein (49%)
10/21/09
Our trainer was not able to make it today and my girlfriends daughter is sick so I went to the gym by myself.
5 minutes on Cross Trainer 15-45 Intervals
Squats 5x6 @ 225
Calf Raises 3x15 @ 225
Standing rows 3x10 @ 140
Wood chops 3x10 @ 80
Barbell Curls 3x10 @ 65lbs
DB Bench Press 3x10 @ 35lbs each hand
Dead Lifts 5x6 @ 225
Work-out lasted 1 hr 15 min took 2-3 minutes rest between sets and lifts.
I was wasted after this work out but sure felt great.
Food for the day
Calories 1,702 Fat (18%) Carbs (36%) Protein (45%)
Our trainer was not able to make it today and my girlfriends daughter is sick so I went to the gym by myself.
5 minutes on Cross Trainer 15-45 Intervals
Squats 5x6 @ 225
Calf Raises 3x15 @ 225
Standing rows 3x10 @ 140
Wood chops 3x10 @ 80
Barbell Curls 3x10 @ 65lbs
DB Bench Press 3x10 @ 35lbs each hand
Dead Lifts 5x6 @ 225
Work-out lasted 1 hr 15 min took 2-3 minutes rest between sets and lifts.
I was wasted after this work out but sure felt great.
Food for the day
Calories 1,702 Fat (18%) Carbs (36%) Protein (45%)
Cord the Seeker
New member
You doing those wood chops with a cable? Or DBs?
I was doing 40lb chops t'other day with a DB and found that to be a real strain near the end.
I don't think I could even lift an 80lb up to starting position.
I was doing 40lb chops t'other day with a DB and found that to be a real strain near the end.
I don't think I could even lift an 80lb up to starting position.
Cord the Seeker
New member
I've never tried cable chops - maybe I should.
10/22/09
Another work-out with our trainer
All of these circuits are done three time with 1 min rest between circuits.
#1
1x10 Horzontal Push Pulls on the cable machine @ 60lbs, 50lbs on the last set.
1x10 @ 135lbs RDL's
5-10-5 on the Cross Trainer
1x20 @ 12lbs Heavy ball smashes
#2
1x10 @ 50lbs Incline Push Pulls on the cable machine R&L Right Dom
1x10 Single leg dips supported
10-5-10 Cross Trainer
1x10 Single Leg Dip supported with a 10 second hold at the bottom
1x10 Body Squats with 12lb heavy Ball
#3
1x10 @ 50lbs Incline Push Pulls on the cable machine R&L Left Dom
1x10 Ab Roll outs with the Swiss Ball
1x10 Hamstring Roll outs with the Swiss Ball
5-10-10-5-15 on the Cross Trainer
This took just over and hr.
Food for the day
Calories 1,678 Fat (33%) Carbs (41%) Protein (26%)
Another work-out with our trainer
All of these circuits are done three time with 1 min rest between circuits.
#1
1x10 Horzontal Push Pulls on the cable machine @ 60lbs, 50lbs on the last set.
1x10 @ 135lbs RDL's
5-10-5 on the Cross Trainer
1x20 @ 12lbs Heavy ball smashes
#2
1x10 @ 50lbs Incline Push Pulls on the cable machine R&L Right Dom
1x10 Single leg dips supported
10-5-10 Cross Trainer
1x10 Single Leg Dip supported with a 10 second hold at the bottom
1x10 Body Squats with 12lb heavy Ball
#3
1x10 @ 50lbs Incline Push Pulls on the cable machine R&L Left Dom
1x10 Ab Roll outs with the Swiss Ball
1x10 Hamstring Roll outs with the Swiss Ball
5-10-10-5-15 on the Cross Trainer
This took just over and hr.
Food for the day
Calories 1,678 Fat (33%) Carbs (41%) Protein (26%)
10/23/09
Ok did not do much at the gym yesterday except pictures and measurments, we did work on proper form for deadlifts and benchpress.
I have taken 6" off my waist, 3" off my neck, 1" off my left arm, 2.25" off my right arm, 3" of both thighs and 3" off my chest this has been done in 2 months.
Food for the day
Calories 1,339 Fat (35%) Carbs (35%) Protein (30%)
10/24/09
Offical weigh in day 346lbs down 3 pounds for the week.
Work-out
10 minutes on the cross trainer 20-40 intervals
Bench Press
1x10 @ 95lbs
1x10 @ 135lbs
1X5 @ 185lbs
Squats
1x10 @ 135lbs
6x5 @ 275lbs
Calf Raise's
3x10 @ 275lbs
Dead Lifts
6x5 @ 250lbs
Ok did not do much at the gym yesterday except pictures and measurments, we did work on proper form for deadlifts and benchpress.
I have taken 6" off my waist, 3" off my neck, 1" off my left arm, 2.25" off my right arm, 3" of both thighs and 3" off my chest this has been done in 2 months.
Food for the day
Calories 1,339 Fat (35%) Carbs (35%) Protein (30%)
10/24/09
Offical weigh in day 346lbs down 3 pounds for the week.
Work-out
10 minutes on the cross trainer 20-40 intervals
Bench Press
1x10 @ 95lbs
1x10 @ 135lbs
1X5 @ 185lbs
Squats
1x10 @ 135lbs
6x5 @ 275lbs
Calf Raise's
3x10 @ 275lbs
Dead Lifts
6x5 @ 250lbs
Last edited:
10/25/09
I have not been able to hit my heavybag because I had it attached to the floor supports of the house I live in and it was causing the floor to jump around and I knocked some stuff over in the china cabnet, so I found a stand for one on craiglist that also came with 300lbs of free weights a very nice adjustable bench with a leg attachment, curl bar, oly size heavy bar, dumbbell bars, weight stand, bigger heavy bag and a speed bag.
I have $260 dollars in everything inclueding my heavy bag, I am thinking about selling all of it except the stand, bigger heavy bag and speed bag I think I could get most of my money back and still have what I wanted in the first place.
But it would be nice to have my own place to work out, really nice when I have my son during the summer.
Well food is not going to be very good today it is cold and raining here and we are having Ham & beans, cornbread and fried potatos even in moderation it will be bad.
Food for the day ended up not being to bad except it was a lot of carbs
Calories 1,924 Fat (33%) Carbs (53%) Protein (14%)
I have not been able to hit my heavybag because I had it attached to the floor supports of the house I live in and it was causing the floor to jump around and I knocked some stuff over in the china cabnet, so I found a stand for one on craiglist that also came with 300lbs of free weights a very nice adjustable bench with a leg attachment, curl bar, oly size heavy bar, dumbbell bars, weight stand, bigger heavy bag and a speed bag.
I have $260 dollars in everything inclueding my heavy bag, I am thinking about selling all of it except the stand, bigger heavy bag and speed bag I think I could get most of my money back and still have what I wanted in the first place.
But it would be nice to have my own place to work out, really nice when I have my son during the summer.
Well food is not going to be very good today it is cold and raining here and we are having Ham & beans, cornbread and fried potatos even in moderation it will be bad.
Food for the day ended up not being to bad except it was a lot of carbs
Calories 1,924 Fat (33%) Carbs (53%) Protein (14%)
Last edited:
Cord the Seeker
New member
Hitting mine makes the upstairs windows rattle, and it is right under the microwave and my daughter complains the the microwave rattles.
That's a lot of stuff you got there for a good price.
That's a lot of stuff you got there for a good price.
Cord the Seeker
New member
So, how did the VO2 max test go?
I've never had one.
I've never had one.
Our trainer did not get the numbers done before we left, now this is not a high dollar test with all the equipment it's just a walking test.
We did a 1 mile test I did mine it 16m and 29s j did hers in 17m 30s if I figured it right my vo2 max is about 14.4 have not looked to see how to read what that means.
Cord here is the link to a site than figures a rough idea of vo2 max
I took the time you gave for the 10k you did and it showed a vo2max of around 28.8 for you
We did a 1 mile test I did mine it 16m and 29s j did hers in 17m 30s if I figured it right my vo2 max is about 14.4 have not looked to see how to read what that means.
Cord here is the link to a site than figures a rough idea of vo2 max
I took the time you gave for the 10k you did and it showed a vo2max of around 28.8 for you
Last edited:
M_Marie
New member
hey there!!! Havent been by this way before so i thought id stop by and say hello!!!
best of luck in your work outs and i really hope you continue to be successful!!!!! congrats on the weight loss thus far!!!
Ill try to keep an eye out and see how you are doing!!! Cord is an awesome buddy to have on the forums!!! stick with him he will steer ya right hehe
best of luck in your work outs and i really hope you continue to be successful!!!!! congrats on the weight loss thus far!!!
Ill try to keep an eye out and see how you are doing!!! Cord is an awesome buddy to have on the forums!!! stick with him he will steer ya right hehe
10/28/09
Well our trainer has got the bug that has been going around so he was not able to work us out so we took an easy day and worked out at home.
Five 3 minute rounds just as hard as I could go on the heavy bag.
5x10 @ 45lbs Curls
5x10 Body squats
5x10 Single leg squats
Food for the day
Calories 1,441 Fat (15%) Carbs (53%) Protein (32%)
Well our trainer has got the bug that has been going around so he was not able to work us out so we took an easy day and worked out at home.
Five 3 minute rounds just as hard as I could go on the heavy bag.
5x10 @ 45lbs Curls
5x10 Body squats
5x10 Single leg squats
Food for the day
Calories 1,441 Fat (15%) Carbs (53%) Protein (32%)
10/29/09
Another test day at the gym we are getting ready to move to the next step in our workouts so we have been doing a lot of one rep max's and rep max's also done some flexability testing to start doing dynamic streaching.
My girlfriend is also a diabetic and has blood work done every quarter and the dr told her last time that if she did not do something she would be doing shots by the end of the year because her a1c was up to 8.77 from around 7.6 the year before, well her last numbers came in the mail yesterday and her a1c is 7.12 it's still to high but a lot better than it was.
Food for the day
Calories 1,771 Fat (22%) Carbs (56%) Protein (22%)
Workout
a lot of rep max test's
10 mins on the cross trainer 20-40 split
5 mins on the tread mill 30-30 split
5 mins on the bike 30-30 split
Another test day at the gym we are getting ready to move to the next step in our workouts so we have been doing a lot of one rep max's and rep max's also done some flexability testing to start doing dynamic streaching.
My girlfriend is also a diabetic and has blood work done every quarter and the dr told her last time that if she did not do something she would be doing shots by the end of the year because her a1c was up to 8.77 from around 7.6 the year before, well her last numbers came in the mail yesterday and her a1c is 7.12 it's still to high but a lot better than it was.
Food for the day
Calories 1,771 Fat (22%) Carbs (56%) Protein (22%)
Workout
a lot of rep max test's
10 mins on the cross trainer 20-40 split
5 mins on the tread mill 30-30 split
5 mins on the bike 30-30 split
