Been away longer than expected, but got back in today to hit upper bod – back on track!
Weight: 214, 10am
Warmup: 10m elliptical
PS WG bench: 90×15, 180×6, 200×4/2, 90×12 slow
FM Pulldown + twist: 90×15, 180×2, 160×3, 140×5, 100×10
DB shrug: 45×10, 65×8/8/8
(SS with)
DB uprow: 20×10/8/8/8
8# medball twist: 25/25
Stretch
Soak: 10m
Weight: 216, 4:30pm
Warmup: 10m elliptical
PS WG Bench: 90×14, 180×6/5/2, 140×6
PS WG Pulldown: 90×14, 180×8/6/6/6
LF Flye: 20×11/10/10/8
Bent T Row: 90×6/6/5/5
Incline Press: 50×15/12/9 (:30s rest)
Cooldown: 10m elliptical
Stretches
Soak: 5m
Steam: 5m
Sauna: 5m
Back on track after skipping yesterday. Decreased training loads, increased poundage. Felt pretty strong – rest days work!!
Weight: 209, 3:45pm
Warmup: 15m spin
Hammer grip incline: 70×14/10/9/8/10
TG wide bench: 90×10/6/6/6, 50×10
Rocker pec flyes: 40×10/10/10/10/8
WG dip assist: 15×10/10/10
Bent knee raise: 10/10/10
8# medball twist: 50/50
Plank: :45/:45
Elliptical: 10m
Soak: 10m
Steam: 10m
Full night’s sleep. Bis are nice and sore from arm day – gotta love DOMS! Low energy, didn’t eat enough today. Body weight’s stabilized at 209 for now – definitely dropping fat and adding muscle, can see it in the mirror and feel it in my clothes. 
Ladies and gentlemen, boys and girls… Dying time is here!
#sickness #chest #itsgotime
Weight: 209, 6:30am
Warmup: 30m spin
Leg Press: 90×12, 180×10/8/8/10
Alternating Leg Extensions: 50×10/10/10/10/10
Freemotion Flye: 30×10, 40×8/8/8
Spin: 15m
Soak: 5m
Steam: 5m
Light legs, they’re feeling it from the tractor tire flips and I’ve gotta make it to a meeting tonight. 
Threw in some flyes to stretch out the pecs too.
Weight: 213, 6:30am
Warmup: 10m spin
Wide Bench: 90×12, 180×4, 150×6/4, 90×10
Incline Bench: 50×12/9/6
Hoist Pec Flye: 50×10, 40×8/10
Med Ball Twists: 8# x 50/60/50
Plank: 30/30sec
Spin: 15min
Elliptical: 10min
Soak: 5min
Steam: 5min
Back in the gym today:
Light warmup cardio
Light Chest/Back/Shoulders/Abs
Light cooldown cardio
5min hottub
:65 min exercise time
460 calories burnt
Yessssssssss!
March 3 – April 6, 2011
Timeframe: 35 days
On Plan: 26 days
Missed: 9 days
Exercise Time: 19 hours
Total Calories: -13465
BodyFat Equivalent: 3.74 pounds!
All in all, a good month. I missed more training days than I would have preferred, but life has a way of happening. The important takeaway for me is that I accomplished a solid month of base training and can now move on to the training I like better.
By charting my training, I am now able to look back and see a distinctive pattern/flaw: Rest days. In March, they were momentum killers – most of my missed days occurred after a scheduled rest day. Methinks I need to change the program and add a bit more structure.
So for April I’m switching to a different routine – the old standby that has served me well for years: Train Mon-Fri, with weekends “off.” Since month two is the strenght phase of my plan, I’ll lift one body part a day Monday-Friday, followed by some core work and at least :30 min cardio. Typically:
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs
Training legs on Friday gives me two off days over the weekend to recover from blasting them, so I’ve got that going for me. Which is nice.
And while weekends are technically non-training days, I’ll still do rides for fun or with friends. Now those rides become “bonus” workouts – a key mental distinction.
Diet remains the same: eat healthy six days a week, with one cheat day to eat whatever I want.
(BTW – Cheat days are great! No only do they give you a mental break from restriction, they provide a short term, achievable goal. I usually put them on Sundays so I have a week-end target: “I can’t eat that today, but I can have as much as I want on Sunday!” And by putting it at the end of my week, I can choose to enjoy it earlier in the week and just eat healthy on Sunday instead.)
My weight has remained pretty constant over the month, but I can see the changes in the mirror and feel it in my clothes. Don’t get hung up on the scale – this past month my body has burned off fat and replaced it with muscle. So, while I may weigh the same, I look and feel different. THAT’s the important thing, not the pounds.
Today marks the beginning of the strength phase of my three month training plan. After a month of low intensity, aerobic foundation training, I’m excited to move some iron for a change. (Not as much iron as my ego like, but ya gotta start somewhere.)
I’ll go detail the plan in a later post, but it’s basically a month of low-intensity aerobic work, followed by a month of strength training, with a month to specialize, focus on weak areas and taper for the event.
For those that think weightlifting doesn’t count as aerobic exercise, just check the HR graph – almost all of the energy spent in this workout was generated aerobically, not just when spinning.
Warmup: 12min elliptical
Assisted Dips: 108×15, 90×10/10/10
Incline Press: 50×8/8/8/8 (pingy shoulder)
DB Pullover: 30×10/6/6
Cable Cross: 30×10/10/10
Spin: 55min
Stretch
Calories: -1040
Weak! Shoulder issues
Weight: 211
10:15 am
Assisted pull-up & dip Supersets: 5
Bent-knee raises: 3×15
Plank: 2x1min
Steam/Hottub: 5 min
Total calories: -400
Low energy day so just hit chest and back to balance out the cycling a bit