Food & Exercise -- 6/21/2004

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Chris Braun - 22 Jun 2004 01:19 GMT

Food:

6:15 (driving to gym): ready-to-drink chocolate protein shake

8:30 (diner w/ Tom & his girlfriend): 2 fried eggs; English muffin w/
butter; 6 oz. grapefruit juice

11:45 (work -- brought chicken & salad dressing from home): salad w/
104g roast chicken breast, 1 cup greens, 1/2 ounce mixed berries, 1
oz. each broccoli, mushrooms, tomato, cucumber; 2 tbs f/f soy/ginger
dressing

3:30 (work -- had package in my purse from last week): 34g pistachio
nuts

7:00 (home): 3 mint meringue cookies

7:45 (home): 148g turkey burger on English muffin w/ 2 slices f/f
cheese

Totals: 1474 calories, 46g fat (28%), 143g carbs (39%), 118g protein
(32%)

Exercise:

6:45 a.m. -- bench & arm/shoulder stuff:

Bench: 1x10x45; 1x10x65; 1x5x65 speed reps; 1x3x85; 1x1x105; 1x1x115;
1x1x125; 1x1x130; 1x6x95

Pushup stuff:
- Pushups w/ hands on DBs (hence deeper): 1x6
- Regular pushups: 1x11
- Do pushup, at top lift up one arm and rotate to the side w/ arm
pointing toward ceiling, repeat w/ other side: 1x4

Machine shoulder press:
- 1x10x20 w/ each arm separately
- 1x10x40, arms together
- 1x8x50, arms together

DB lateral raises immediately followed by front raises: 10 each w/ 10
lb. DBs

Skull crushers (lying triceps extension) w/ EZ curl bar: 1x5x45

Standing overhead triceps extensions w/ DB, one-armed: 1x10x7.5 on
each side (trivial w/ good side; harder on bad side)

DB biceps curls, standing, both arms at the same time: 1x15x15s

Triceps pressdowns: 1x6x5 plates immediately followed by 1x5x4 plates

12:15 -- 3 mile brisk walk

Chris
262/144/ (145-150)

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Dally - 22 Jun 2004 02:45 GMT

> 6:45 a.m. -- bench & arm/shoulder stuff:

I did an arm/shoulder workout today, too! (I normally do a full body
routine but moved to splits because I'm on my heaviest day of a
progressive routine and didn't want to blast ALL body parts.)

> Bench: 1x10x45; 1x10x65; 1x5x65 speed reps; 1x3x85; 1x1x105; 1x1x115;
> 1x1x125; 1x1x130; 1x6x95

What are speed reps? And why do two sets of warm-ups? I warm up with
maybe 8 reps at 65. Today I did two sets of 5x90 and really wish I'd
had a spotter 'cuz I know I could have done more if I weren't scared of
death. :-)

> Machine shoulder press:
> - 1x10x20 w/ each arm separately
> - 1x10x40, arms together
> - 1x8x50, arms together

I did shoulder presses with 30 pound dumbbells today and impressed
myself! :-)

> DB lateral raises immediately followed by front raises: 10 each w/ 10
> lb. DBs

Again, today was my heaviest day: I did 12 pounds on the lateral raises,
but I only did five reps (but found I could do more. I'm really lousy
about pushing myself.)

> Skull crushers (lying triceps extension) w/ EZ curl bar: 1x5x45

I like skullcrushers but I always do them with a dumbbell held
vertically. I think I'll try it with the EZ curl. Thanks for the idea!
(But today I did assisted dips on the Gravitron.)

> DB biceps curls, standing, both arms at the same time: 1x15x15s

Mine were 1x5x25. I don't bother to work my biceps much because they
get a workout in both the chins and the bench press.

> Triceps pressdowns: 1x6x5 plates immediately followed by 1x5x4 plates

I don't know what you mean by 5 plates. You mean on a weight stack?
Like they aren't labelled? I did some straight arm pushdowns (for
shoulders) today with 60 pounds and my form was terrible! I like that
exercise because it's such a good ab workout, too. But 60 pounds was
just too much.

The only thing I really did substantially different was I also do my
upper back. I did 1x5x120 on the seated row and then 2x5x-65 for chins
on the gravitron. (Yes, that's -65, which works out to about 110 pounds.)

I also did some low back hyperextensions holding a 10 pound plate and
some ab work just 'cuz I was there.

> 12:15 -- 3 mile brisk walk

It's probably pertinant that I did all this AFTER I had spent an hour or
two trimming hedges. Really TALL hedges that require I use a footstool
and swing the hedge trimmer around at eye level. It's an arm workout in
itself! I then got a quick snack and walked to the gym to do the actual
weight-lifting. I'll be sore tomorrow!

> Chris
> 262/144/ (145-150)

Hey, what's your body fat percentage these days? I'm at 26.5%: still so
far from my goal of 23%! (I'm lucky if I lose 2% over 3 months.)

Dally
244/177/169
42%/26.5%/23%

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Chris Braun - 22 Jun 2004 06:05 GMT

>> 6:45 a.m. -- bench & arm/shoulder stuff:
>
>I did an arm/shoulder workout today, too! (I normally do a full body
>routine but moved to splits because I'm on my heaviest day of a
>progressive routine and didn't want to blast ALL body parts.)

Good! Splits are better when you're going very heavy.

>> Bench: 1x10x45; 1x10x65; 1x5x65 speed reps; 1x3x85; 1x1x105; 1x1x115;
>> 1x1x125; 1x1x130; 1x6x95
>
>What are speed reps?

Basically just a very fast push off the chest -- for working on power
off the bottom position.

>And why do two sets of warm-ups?

Well, why not? :-) Anyway, I'm not sure those two sets particularly
are warmups and the others not. It's just sort of a progression
upwards, and then down for some reps.

>I warm up with maybe 8 reps at 65.

Nothing wrong with that. I like to start with just the bar to get a
good stretch of my weak shoulder. Back when I was at my strongest
(and heaviest), my first set was 10 reps at 95 :-). But back in those
days I'd do sets of 5 at 135 without a spotter. Sigh....

> Today I did two sets of 5x90 and really wish I'd
>had a spotter 'cuz I know I could have done more if I weren't scared of
>death. :-)

Having a spotter is a big factor in being able to go up in weight. Do
you ever do DB bench? I used to do that a lot back before I trained
with Tom.

>> Machine shoulder press:
>> - 1x10x20 w/ each arm separately
[quoted text clipped - 3 lines]
>I did shoulder presses with 30 pound dumbbells today and impressed
>myself! :-)

That's very good; I don't know that I could do 30 with my bad arm
right now. I remember back when I was first building up with my
lifting, for the longest time I couldn't get past 25s for shoulder
presses because I couldn't get the DBs up onto my shoulders.

>> DB lateral raises immediately followed by front raises: 10 each w/ 10
>> lb. DBs
>
>Again, today was my heaviest day: I did 12 pounds on the lateral raises,
>but I only did five reps (but found I could do more. I'm really lousy
>about pushing myself.)

I wasn't doing max weight for this or some of the other exercises --
some are more just for the stretch. But lateral raises (not so much
front raises) are one where I have a big imbalance between the good
and bad shoulders.

>> Skull crushers (lying triceps extension) w/ EZ curl bar: 1x5x45
>
>I like skullcrushers but I always do them with a dumbbell held
>vertically. I think I'll try it with the EZ curl. Thanks for the idea!

Start with a light bar until you see how this feels. Without a
spotter, you can risk a literal skull-crusher :-).

> (But today I did assisted dips on the Gravitron.)

I like doing these but Tom and Ahmed both tell me they're bad for my
shoulder, so mostly I don't.

>> DB biceps curls, standing, both arms at the same time: 1x15x15s
>
>Mine were 1x5x25. I don't bother to work my biceps much because they
>get a workout in both the chins and the bench press.

I also don't do a lot of biceps work. 15s are light for me, hence the
large number of reps.

>> Triceps pressdowns: 1x6x5 plates immediately followed by 1x5x4 plates
>
[quoted text clipped - 3 lines]
>exercise because it's such a good ab workout, too. But 60 pounds was
>just too much.

Yes, plates, and they aren't labelled. (On one machine Tom says
they're 12.5 lbs each, but don't know if that's this one.) There's a
big difference between the different machines we have for this. On
one, I can do 10 plates, whereas on this one 5 is challenging.
There's more to it than just the weight of the plates, though. A lot
of the difference is in the leverage provided by the mechanism.

>The only thing I really did substantially different was I also do my
>upper back. I did 1x5x120 on the seated row and then 2x5x-65 for chins
>on the gravitron. (Yes, that's -65, which works out to about 110 pounds.)

I did back stuff on Friday. And I do know how the gravitron works.
We don't have one at this gym, but we have a weight-stack leveraged
chin machine that's the same idea. I used to do these a lot but
haven't that much for the last few weeks.

>I also did some low back hyperextensions holding a 10 pound plate and
>some ab work just 'cuz I was there.
[quoted text clipped - 6 lines]
>itself! I then got a quick snack and walked to the gym to do the actual
>weight-lifting. I'll be sore tomorrow!

Well, I didn't do it after anything else, but then I did it at 6:45
a.m. :-).

>> Chris
>> 262/144/ (145-150)
>
>Hey, what's your body fat percentage these days? I'm at 26.5%: still so
>far from my goal of 23%! (I'm lucky if I lose 2% over 3 months.)

No idea. I'm skeptical of most measurement methods so don't bother.
I'm pretty sure it's not bad, though. I can kind of go by look and
feel :-).

Chris

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