Rest day, no exercise.

Chest, midback, rear delts, and hamstrings are all sore today.

Chest a touch sore, back and rear delts still sore. Hams/glutes a little sore still.

No weights or cardio. Played basketball for about an hour ... 3 games of "Roughhouse". Broke a light sweat. Won the first game, lost the next 2 (to Fern!).

Light cardio at home (bike) in AM.

Did biceps/triceps/medial delts in PM:

Preacher Curl Machine : 8 x 90, 6 x 110, 4 x 125 lbs.

High Isolation Curls : 8 x 90, 6 x 110, 4 x 120

Triceps Extension : 8 x 50, 6 x 110, 4 x 130

Lateral Raise : 8 x 90, 6 x 120, 4 x 160

This is not the arm workout I have planned for this training cycle, but since I was so sore from the chest and back work from earlier this week I decided to go easy on arms until my body adapts to the new training volume.

When soreness from Mon/Tues starts to be less severe, I will add more intensity to the arm work.

Out of the gym for the weekend!

Bodyweight (after weight training and cardio): 223 lbs.

Hmmmm ... got up early enough to do AM cardio, but while I was waiting for the AdipoK to kick in, I logged on to the board here and lost track of time. SO, no morning cardio for me today. Figured I would do it after weight training. Fun fun fun.

Today is chest/triceps day. The gym was insanely busy, so my order for exercises was out of whack, and there was NO chance of doing supersets with the pushdowns/dips. Still a good workout though, even though Fern was missing (she starts back to class tonight, Summer Semester )

WEIGHT TRAINING:
Here's what the workout looked like, rest between sets is 90 secs:

Flat bench DB press : 2 sets x 10 reps ~ 35 lb. dumbbells (warm), then 3 sets of 7 x 70 lb. dumbbells.

Incline Chest Press : 12 x 130 (got 10), 8 x 170, 6 x 200 (got 5), 4 x 240 (got 2) ... Isn't it funny how switching the order will affect your strength levels ... LOL.

Pec Deck Flyes : 3 sets of 9 x 120 lbs.

DB Pullovers : 3 sets of 7 x 50 lbs.

Triceps Pushdowns : 3 sets of 7 x 80 lbs.

Bar Dips : 3 sets of 7 x bodyweight

By the end of this workout my chest was tight (good thing), and my triceps felt like they were gonna pop off of the back of my arm. Good workout.


CARDIO TRAINING:

20 minutes post-weights, on recumbant bike. Went 1.05 miles, burned 105 cals, although the machine never asked me my bodyweight so it is probably assuming I am like 175 lbs. or something. Anyway, felt good to get moving.

Gotta be sure to do AM cardio tomorrow though ...

I much more enjoy lifting when I have a partner!!!!

No lifting for me on Monday, must do some today!!!

You are going to be even more big and buff the next time I see you!!!

My copy of your metabolism book arrived today. Thanks so much for publishing it, and for the personal encouragement you included! It's much appreciated.

No problem ... Thanks for purchasing it ... If you need help on anything in it, by all means e-mail/PM me ...

hi,
I've been reading a lot of posts by you (and Fern), and you guys seem to know what you're talking about!
I also visited your website, and I would really like a copy of your book, but I don't have a credit card anymore (it's been used and abused..). So I was wondering... do you have a Paypal account I can send it to? If not, can I send you a M.O.?
Another question.... I have at least 70lbs to lose (ideally 90lbs). I've been on Atkins now for a little over a week, and it's going well so far. I had a baby a month ago, and I've been taking walks with my 2 daughters in the stroller, but haven't started working out yet. When can I start lifting weights again? Although I feel fully recovered and I feel up to it, I've read in pregnancy fitness books to wait at least 6 weeks to start lifting weights... so should I wait another 2 weeks before starting a workout schedule?
Oh, also, do those scales that read your bodyfat % work? (I think it's called Tanita?)
If you can reply to my Q's, it would be great
Thanks,
Sunny

CARDIO:

30 mins elliptical in AM

WEIGHTS: Chest/Triceps/Upper Abs

Incline Chest Press - 12 x 50 lbs, 12 x 130 lbs, 10 x 170 lbs, 8 x 210 lbs, 4 - 6 x 260 lbs (got 5)

Pec Deck Flyes - 3 sets of 9 x 130 lbs.

Pushdowns - 3 sets of 8 x 80 lbs.

Bar Dips - 3 sets of 8 x BW

Decline Crunches : 3 sets of 10 x 10 lbs.

Swiss Ball Crunches : 3 sets of 10 x BW

The Dreaded Leg Day!

CARDIO : 30 mins on elliptical in AM, level 4

WEIGHTS (in PM):

Leg Press : 12 x 150 lb, 10 x 200 lb, 8 x 300 lb, 6 x 400 lb.
I alternated a high stance with a wider stance on these sets.

Squats : 12 x 90 lb, 8 x 180 lb, 6 x 240 lb, 4 x 270 lb, 4 x 320 lb (got 3).

Deadlifts : 8 x 90 lb, 2 sets of 4 x 180 lb (sweating very heavy at this point in the workout)

Leg Extensions : 8 x 120 lb, 8 x 170 lb, 8 x 200 lb.

Reverse Crunch on Rev Crunch Bench : 2 sets of 12 x BW

then biked for 20 mins at low intensity (80 rpm).

Chest and Triceps Day

Incline Chest Press - 12 x 50 lbs, 12 x 130 lbs, 10 x 170 lbs, 8 x 210 lbs, 4 - 6 x 260 lbs (got 6)

Pec Deck Flyes - 3 sets of 6 x 140 lbs.

Pushdowns - 3 sets of 8 x 90 lbs.

Bar Dips - 3 sets of 8 x BW

Today was Back and Traps day.

Felt kinda crappy going in. Kinda tired and out of it. Damn ketosis.

Once I got rolling in there, I was OK though.

Appetite has been out of control today.

Here's what I did in the gym:

Pullups, neutral grip : 3 sets of 8 x bodyweight

Pulldowns, reverse grip, close : 3 sets of 8 x 170 lbs.

One Arm Rows : 3 sets of 8 x 60 lbs.

Pullovers : 3 sets of 8 x 60 lbs.

Ground Base Shrugs : 8 x 240 lbs, 6 x 270 lbs, 4 x 320 lbs.

hey Dan!

I tried to send you a pm, but your box is full, so....


thanks for your input ISSA is who I was leaning towards, but your blessing has made a tremendous difference. thank you
peace.
brenda

Well, this week I got to the gym on Monday and tonight (thursday) ...

My program changed from a double progression split to SUPERSETS! I am using the supersets from my SUPERCUT program.

tomorrow (Friday), I have to do sprints in the AM, and then arms with Fern at night ... then I get to CARB-UP! WOO!!

Feeling strong, and even though I am focused on fat loss, I keep getting comments on my shoulders. LOL. Which is funny to me since I never train them ... well, now I am since there are shoulder moves in the supersets program.

I was asked today "Dan, think your shoulders are big enough?".

hehehheh .... "Nope."

Looking at your 'numbers' (all ending in 0) I was wondering if you use free weights or machines. Since you mentioned 'ground based' I'm guessing HammerStrength for some exercises.... Do you prefer certain machines over others or do you mix those from Cybex, Hammer, etc?