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Post by jona67 on Nov 17, 2008 22:22:18 GMT -5
Ok guys, I have decided to start a journal!!! i havent kept a journal on the board since the days of the VPX board. but i have kept a personal log of all my workouts when i am not traveling. Stats: age: 29 height: ~6'0" weight: 225 (as of last thursday) body fat: not quite sure. but definitely too high!!!  Goals: - cut bodyfat - maintain the size i have put on - gain strength - keep a CLEAN diet - CONSISTENCY in both training and diet. *** ***for those of you who know what i do for a living, you know that i tend to have a hard time staying consistent because of the long / always changing hours that i work. my plan to combat this is to always have some form of protein with me at any given time (probably VPX bars or protein powder for those emergencies when i cant get a whole food meal in. i look forward to keeping up with this journal and also the support and advice that we all contribute to each others journals!!! |
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Post by jona67 on Nov 17, 2008 22:27:04 GMT -5
Todays workout
POWER - Back/Traps
Weighted WG Pullups
BW+25 x 6
+25 x 5
+25 x 4
CG Seated Rows
200 x 6
240 x 5+1 cheat
260 x 4
Rack Deads
365 x 4
385 x 3
385 x 2 + 2@315
WG BB Rows
225 x 6
255 x 6
265 x 5
BB Shrugs
315 x 7
365 x 6
Face down Incline bench Shrugs
85 x 8
95 x 8
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Post by jona67 on Nov 18, 2008 9:27:48 GMT -5
11/18/08
AM Cardio
Treadmill
30 minutes
10 - 11% incline
3.0 MPH
398 calories burned
My plan is to do cardio in the AM 3 times per week and train with weights at night after work.
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Post by irons77 on Nov 18, 2008 9:41:32 GMT -5
Hey bro glad to see you into journaling
Looks good so far
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Post by jona67 on Nov 18, 2008 9:50:23 GMT -5
Hey bro glad to see you into journaling Looks good so far thanks bro! its been a while since i did a journal. its a way for me to be held accountable for my workouts/nutrition. |
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Post by rantorcha on Nov 18, 2008 10:10:41 GMT -5
Jon, this is cool to see. And you had a great idea about keeping some protein with you. Looking forward to seeing your progress.
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Post by jona67 on Nov 18, 2008 21:38:11 GMT -5
Thanks RA!
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Post by jona67 on Nov 18, 2008 21:44:56 GMT -5
11-18-08
POWER - Chest/Bis
BB Bench Press
275 x 6
285 x 5
285 x 4
HS Incline Press
270 x 6
300 x 4
290 x 4
Weighted Dips
BW+90 x 5
BW+90 x 5
Alt DB Curl
50 x 6
60 x 5
HS Preacher Curl
115 x 6
135 x 4
RG EZ Bar curl
100 x 4 + 2 Cheat reps
Rope Crunch
85 x 15
115 x 15
100 x 15
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Post by jona67 on Nov 19, 2008 7:39:26 GMT -5
11-19-08
AM Cardio
Treadmill
30 minutes
10 - 11% incline
3.0 MPH
401 calories burned
My plan is to do cardio in the AM 3 times per week and train with weights at night after work.
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Post by Cathy on Nov 19, 2008 12:13:50 GMT -5
Welcome to Journal World Jon ;D so good to see you here. I also use the vpx bars when I work IF I can't grab 5 minutes to eat a chicken breast. Nice workouts  |
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Post by jona67 on Nov 20, 2008 19:40:24 GMT -5
Welcome to Journal World Jon ;D so good to see you here. I also use the vpx bars when I work IF I can't grab 5 minutes to eat a chicken breast. Nice workouts thanks Cat!!! i'm excited to see my own progress here!  |
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Post by jona67 on Nov 20, 2008 19:52:21 GMT -5
Todays Workout: POWER: Legs BB Squats 275 x 6 295 x 5 300 x 4 Leg Press 810 x 6 900 x 6 990 x 4 *** best weight since about 3 years ago!!! ;D  Single Leg Leg Extensions 130 x 6 150 x 5 Lying Leg Curls 130 x 6 150 x 5 160 x 4 SL DL 225 x 6 275 x 6 * i felt good on the second set...but my lower back has been really tender lately. so i took it easy... Angled Standing Calf Raise 200 x 8 240 x 8 Seated Calf Raise 115 x 12 135 x 12 today felt good! got a good pump in the old wheels! |
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Post by rantorcha on Nov 21, 2008 11:25:15 GMT -5
Now THAT is a good-lookin' POwer Leg day!
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Post by Blade on Nov 21, 2008 12:13:08 GMT -5
Journal's looking Good J! You based out of MA? I'm going home from 19th-28th next month and will be between CT and MA
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Post by jona67 on Nov 21, 2008 13:03:27 GMT -5
Journal's looking Good J! You based out of MA? I'm going home from 19th-28th next month and will be between CT and MA Thanks Blade! Yeah i work in Boston...right next to the boston garden. As far as I know I should be around. But i could get sent somewhere at the last minute... |
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