Tony's Diary

10/05/09

Today was trainer day for the last 6 weeks we have been paying for 1/2 hr workouts but he worked us for 45 mins, well we moved to 1hr workouts last night that turned into 80 mins OMG did he kick our butts.....at one point I thought to myself I am paying him to do this to me..............LOL

First circuit

3x10 @ 50lbs incline push pulls R&L Right Dom
3x10 @ 95lbs RDL's
3x1 single leg assisited squat with a 10 second hold at the bottom both R & L
3x10 of assisited single leg dips
3x10 @ 65lbs DB Squats

Second circuit

3x10 @ 50lbs incline push pulls R&L Left Dom
10 second planks All 4 sides
3x10 incline push ups
3x10 incline pull ups

Then it was interval time!

1x15 15 second sprints on the cross trainer 45 second rest in-between, we did take 1-1/2 breaks after 5 sprints.

1x5 45 seconds fast walks on the tread mill with 45second rest in-between.

1x5 15 second sprints on the cross trainer 45 second rest in-between.

Food for the day

Calories 1,495 Fat (28%) Carbs (41%) Protein (31%)
 
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Thanks a bunch Cord.

The thing that gets me is when we walked into the gym neither one of us could do much more than a minute on the cross trainer, look at us now.

Jordan our trainer has been nothing but upbeat.

One thing I would tell anyone if you can locate a good trainer and there is any way you can do it hire one, there is no way we would be anywhere near where we are now with out him.

Another thing I know for a fact for me anyway is having a partner my girl friend goes with me everytime the only diffrence in our workouts is the weight. She has lost 17 lbs and 2 sized in pants and tops
 
Thank you Trusylver I will pass the word along.

10/06/09

Today was a light day we did 10 min on the cross trainer, 15 second sprints with a 45 second rest in-between each then 10 min steady at level 10.

Food for today

Calories 1,752
Fat (25%) Carbs (41%) Protein (34%)
 
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10/07/09

Well today should have been with the trainer but it was my girlfriends late day at work so we moved it to Thursday, but I did go to the gym and do 20 15 second sprints with a 45 second break between each one.

One of Jordan's other clients came in for her hour work-out but she wanted to talk to him first she was very upset because she had not been making any progress man I just can not stand to see any cry but I sure do understand.

On the way out the door I told her one thing I thought might help was to have a training partner so I made the offer to have her come and work out with my girlfriend and I, don't know if she will take me up on the offer I guess we will see.

Food for the day

Calories 1,601
Fat (19%) Carbs (41%) Protein (39%)
 
Hi Tony,

I saw you posted in my picture thread, and saw your diary here so thought I'd stop in to say hello. Wow! Congrats on the weight you've already lost. And your workouts are motivating. I will definitely be following your journey closely, and I wish you all the best! Keep up the great work! ;)
 
Thanks for stoping by ange

10/08/09

Trainer day and we did have a new workout partner and she said it was much better with partner's and I know my girlfriend enjoyed having another female working with us.

First circuit

3x10 @ 95lbs RDLs
3x10 @ 25lbs DB Curl Press's
3x10 @ 120lbs Narrow Grip Lat Pulldowns
15 second sprint on the Cross Trainer

Second Circuit

3x10 @95lbs Explosive RDL's
3x10 Hamstring Roll outs
3x10 5 second sprint 10 second slow down 5 second sprint on the Cross Trainer
3x10 @ 120lbs Wide Grip Lat Pulldowns

Third Circuit

4x20 @12lbs Smashes with heavy ball
4x10 @12lbs Squat Throws with heavy ball

Food for the day

Calories 1,496, Fat (23%) Carbs (59%) Protein (18%)

Starting to get a head cold so just did not feel like eating and forgot to drink my
protein after my workout.

Way to many Carbs
 
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10/09/09

Have a bad head cold so for the first time since starting at the gym on a day I should be going I said to hell with it and did nothing.

Food for the day
Calories 1,923 Fat (19%) Carbs (46%) Protein (35%)

Still a few to many Carbs.

10/10/09

Weigh in day lost 4lbs this week so I took off the 2 I gained last week plus 2 more:hurray:

Thats 67lbs total.

Did not do a lot today went to my grand daughters birthday, it was a pizza party bit I think I did really wee I only had 2 peices of pizza and a really big salad with fat free dressing.

We did go to the gym after the party and do 20 minutes on the cross trainer 5 second sprints 10 second easy

Food for the day

Calories 1,434 Fat (34%) Carbs (48%) Protein (19%
 
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10/11/09

Did nothing except watch football all day and took a needed day off from the gym.

Food for the day

Calories 1,631, Fat (25%) Carbs (49%) Protein (27%)
 
10/12/09

Trainer day my girlfriend was sick and the young lady we invited to work out with us did not show-up so it was just me and did I get a work out.............LOL

Circuit #1
3 times no rest

1x10 Incline push pull @ 50lbs
1x10 RDL's @ 95lbs
10-5-10 sprint on Cross Trainer


Circuit #2
3 times no rest

1x10 Incline push pull @ 50lbs
1x10 RDL's @ 95lbs
1x10 Hamstring Roll Outs

Circuit #3
3 times no rest

1x10 Incline Push Ups
1x10 Incline Pull Ups
1x10 Lateral Squats

Circuit #4
3 times no rest

1x10 DB Bench Press @ 45lbs each hand
1x10 Horizontal Cable Rows @ 125lbs
1x8 X-Band Steps

Circuit #5
3 times with 1 minute rest between each set

2 Full sets of Planks front, left side, back, right side each held 10 seconds.

This was done in 1hr 15 min, this was the hardest work out with Jordan to date, I did get 3 minutes rest between each circuit.

Food for the day
Calories 1,693 Fat (26%) Carbs (56%) Protein (18%

Calories was a little low and way to many carbs, like a dummy I forgot to drink my protein after the workout.
 
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10/13/09

Light day at the gym we did 10 minutes on the Cross trainer then did.

1x10 Bench @ 45lbs
1x10 Bench @ 105lbs
3x10 Cable Rows @ 135

I was spoting for my girlfriend on the bench and forgot to do my last set of the bench I have no idea where my head was....LOL

She almost got a new PB today.

Food for the day

Calories 1,480 Fat (18%) Carbs (45%) Protein (37%)
 
10/14/09

We worked with the trainer today and we had a great workout.

Circuit #1

1x10 @ 105lbs 3x10@95lbs Explosive RDL's
1x10 @ 115lbs Lat Pull Downs
1x10 Squat Jumps

Circuit #2

1x25 Monster Band Backsteps
1x5 Fast Smashes with 12 lb Heavy Ball
1x10 @ 95lbs Shoulder Press

Circuit #3
Farmer Walks around the gym with 65lb DB
30 second fast walk, 30 second slow walk 30, second fast walk on Tread Mill

All Circuits done 3 times.

Food for the day

Calories 1,700 Fat (22%) Carbs (43%) Protein (35%)
 
'Mornin, Tony.

Another great workout as always. I wish I could do a 95lb shoulder press.

How do you keep your protein intake so high? I have trouble getting 20% protein in my diet, and I'd really like to get up to 30% if possible.
 
Cord,

I did not describe the sholder press right it should have been a Snap Sholder Press not a Military type sholder press.

95lbs is my one rep max for the Military Press but it is hard.

As far at the pritein goes I eat a lot of chicken, I also drink 1 protein shake after my workouts.

Here is yesterdays food

Sorry for the way this post came out but the protein number is the last number in each row.

Total 1,700 42.2 188.3 149.9
Milk, 2% fat 1 cup 122 4.8 11.4 8.1
Cracker, sandwich-type, peanut butter filled 1 individual package 190 9.0 23.0 4.0
6" Ham no Cheese 1 serving 290 4.5 47.0 18.0
Wheaties 1.5 cup 165 1.5 36.3 4.5
White potato, chips, restructured, baked 1 single serving bag 150 5.8 22.8 1.6
MRS B WW Bread 1 serving 70 1.0 13.0 2.0
Jif RF Peanut Butter 2TBS 0.5 serving 95 6.0 7.5 4.0
Chicken, breast, roasted, broiled, or baked, skin not eaten 8 oz 371 8.0 0.0 69.8
Broccoli, cooked, from frozen, fat not added in cooking 16 oz 126 0.5 24.1 14.0
100% Whey 1 serving 120 1.0 3.0 24.0
Total 1,700 42.2 188.3 149.9
 
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My girlfriend and I are going to compete in next years Show-Me State games in powerlifting.

It is an olympic style competition where you compete with people your own age and in powerlifting they will also be in our weight class.

We are really looking forward to training for this event

To have a chance for a medal she will have to be around 150lbs on the bench and around 300lbs for deadlift of less if she can get to a lower weight class, right now she is at 95lbs on the bench and around 175lbs on the dead lift.

I will have to be around 325 on the bench and around 500lbs in the deadlift, right now I can do 205lbs on the bench and almost 300 in the deadlift.

We have a long way to go but we look at it as something to train for.
 
That's really cool.
I like taking our improved levels of fitness and actually applying them.

When is the competition? How much time do you have to train?
 
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