Yesterday I began a very light workout. A few flyes, bicep and tricep curls, and some shoulder work.

Today I did some good mornings with a 35lb kettle bell, extended way out. Did squats with 20 lb dumbells, and some single-leg calf lifts, again using the kettle bell for added weight. Did just a few lunges. Man I hate lunges...

Food today: Protien drink 160 cal to wash down vitamins for breakfast. Several pots of coffee. Two Monster Absolutely Zero energy drinks. 3 oz pepper jack cheese (315 cal total). Another 160 cal protein drink after exercising.

Probably will have 3 hard-boiled eggs in an egg salad tonight for dinner... calories? (eggs about 110 each, mayo - who knows... 500 for the entire dish?) Total today 1150-1350-ish.

My BMR is about 2100, plus 100 for exercise for a total of 2200. Today I have a deficit of about 800 calories.

It takes a 3300 calorie deficit to lose a pound. Gah. Four days of hunger and exercise to lose a pound! It was so much more fun putting it on

Wow, that took a long time! I am finally back down to my pre-Christmas minimum from Dec 21. Took a couple of days of 500-800 calorie intake. Used a few teaspoonfuls of MCT (coconut oil) to avoid the screaming headaches I get when going ultra low calorie.

Maybe now I can get on with just low carbing.

Mild Beginner's workout - Chest, upper back, abs.

Flyes: 15x10,10,5,5
Dumbell press: 15x10,10,10
Dumbell squeeze press: 15x10,5

One Arm row: 35x10,10,10
One shoulder shrugs: 35x10,10,10

Sit ups: 10,5 ugh!

Also a bit of light intermittent jogging. Would do more, but my stomach is churning like an old washing machine.

Mild Beginner's workout - Chest, arms, shoulders

Two runs to the top of the boiler, 6 stories (might do one more)
Calf presses on the way down the boiler.

Flyes: 15x10,10,10
Dumbell press: 15x10,10,10

Hammer curls: 15x10,10,10
Isolated one-arm curls: 15x10,10,10

Kickbacks: 15x10,5,5,10
Isolated one arm extensions: 7x10,10,10
Horizontal cross-face arm extensions 7x10,10,10
Finisher: Arnold presses 15x7

Another mild workout - Back, Butt, Legs, Abs
(sore triceps from yesterday)

Bicycle Crunches: 10,10,10
Oblique (side scissor) leg lifts: 10,10,10
Pelvic lifts knees and feet together 10,10,10
Pelvic lifts knees and feet apart 10,10,10

Lunges: 40lbs x 10, No weights 10,10
Squats: 40 lbs x 10,10,10
Good Mornings: 40 lbs x 10,10,10

Edit:
Diet - Increasing carbs (1/2 cup raw oatmeal uncooked after workout) and protein to 180-250g/day to induce muscle growth.

Shrugs 20lbs each side: 10,10,10
One arm dumbell rows: 35lb x 10,10,10

Forgot how much I despise lunges...

Yesterday 3-7 (back, chest, abs)


Good mornings: 90x10,10,10
Bench Press wide grip: 90x10,10,10
Bent over barbell rows: 70x10,10,5 fail
Overarm pullovers: 20x10
Wide grip lat pulldowns (finisher): 50x30

Sit-ups: 20,20,10

Cardio: 8 wind sprints with the kid (she won all of them).

Just shoulders

Combined front and side dumbell raises 15x10,5,5,5,5
Bent over dumbell raises: 15x10,10,10
Finisher - Arnold presses: 15x10,10,10

Need to bring some 10lb plates to work so I can move up a little on the weight.

Cardio: Fast walk/jog around the powerhouse 2 laps. About 1/2 mile total.

Legs

Squats:90x10,10,10
Lunges 40x10,3 Without weight: 5,5
Deadlifts: 130x10,10 150x10
Pelvic lifts knees apart 25x10,10,10
Pelvic lifts knees together 25x10,10,10
Standing calf raises 20,20,20
Leg extensions 50x10, 40x10,10
Leg scissor lift with ankle weights 10,10,10

The day did NOT start off very well. I keep my phone on the night-stand with a 4:00 am alarm to wake me up for work. For some reason (time change???) today it alarmed at 3:00 am. So thanks to the phone and the time change, I managed to lose 2 hours of sleep rather than just one.

"Other than that, Mrs. Kennedy, Did you enjoy the motorcade?"

Meh. Having gotten about 5.5 hours of sleep, i decided to get up and do arms.

Curling Bar curls: 50x10,10,4 fail
Hammer curls: 20x10,10,7 fail
Concentration twisting curls (finisher) 15x10,10,10

Narrow-grip bench press: 110x10, 95x10 fail 90x8 fail
Just this one exercise pretty much blasted them, because I haven't exercised until recently. The remaining lifts were pretty much finishing work.
Standing tricep extensions 15x10
Cross face tricep extensions 15x10
Narrow-grip bench press (finisher) 60x10
Skull crusher (finisher) 20x 10

Wrist curls 15x10,10,10
Inverted wrist curls 10x10,10,10

Rest day today. Good thing too. I am sore everywhere.

Chest, Back, Abs;

Wide grip bench press 110x10, 90x10,10
Flyes: 20x10,10,10

Good Mornings: 140x10,10,10
Shrugs:45x10,10,10
Bent over barbell rows:90x10,10,6,4
Very slow wide grip cable lat pulldowns: 60x10,10,10

Slow situps: 10, then with 10 lb weight, 10,10

I have been eating quite a bit since beginning weight training. It made me ravenous. Up about 10 lb from my minimum of 190.5 lb. Probably 5 lb of that is water, 3lb muscle, 2 lb fat.

I will run with this routine for a couple of months, get my metabolism cranked up and put some muscle on, then dry out on low carb and see what is left.

Legs

Squats (pyramiding weight): 130x10, 150x10, 130x10
Token amount of lunges with 20lb dumbells: 10,5,5
finisher: Leg extensions 50x10,10,10
Deadlifts: 200x10, 180x10,10
Pelvic lifts knees apart 25x10,10,10
Pelvic lifts knees together 25x10,10,10
Standing calf raises, heels declined 90x10,10,10
Sitting calf raises 25x10,10,10
Leg scissor lift with ankle weights 10,10,10

Legs felt pretty rubbery afterwards. Always a good sign!

Shoulders and abs

Standing barbell rows: 90x10, 90x4 fail, 70x6,70x10
Front Dumbell raises: 20x10,6 fail 15x6,10
Side Dumbell raises 20x10,4 fail 15x6,10
Bent over dumbell raises: 20x10,6 fail, 15x10

Finisher - Each above dumbell exercise with 5lb less weight x10

Abs

Sit-ups with 40 lbs on upper chest: 10,10,4 fail.

March 15. Worked arms. Don't remember exactly what weights, but it was a tough workout.

March 16. Rest day.

March 17. Worked chest, lower and upper back, and abs. Another hard workout.

This morning, legs.
Squats 150x10,10,10
Deadlifts 180x10,10,10
Leg extensions 100x10,10,6,4
Hamstring curls 60x10,10,10
Side leg lifts with ankle weights 10,10
Barbell Calf raises with toes elevated on plates 180x10,10,10
Isolated single calf raises, toes on plates 10,10,10
Seated calf raises with 50 lb on knee 10,10,10

Shoulders and abs:
Dumbell front raises: 20x10,10,10
Dumbell side raises: 15x10,10,10
Bent over dumbell side raises: 20x10,6 fail 15x4,10

Finisher: Arnold press: 20x10 15x10,6 fail

Situps with 40 lb dumbell on chest: 10,10,6,fail