25 and in Sequoia

So it's official, I've now been doing this for 2 weeks and I feel incredible. Noticed some improvements in my progress photos this morning. So far, so good. I also felt way better going into last night's workout than I did the night before. Felt good coming home too. I should have gone to sleep earlier though. Being up past 11pm is not good, especially since I gotta be driving tonight up to Sequoia.

Woke up to a slight weight increase, but it's less than a half pound. I'm sure eating as much dinner as I did didn't help. I'll need to keep that in mind for next time. I need to go with less than 1 cup of pasta next time when it comes to dinner. Of  course my intake yesterday was wack, and I didn;t have a shake or a banana after working out. So, I'll make sure and do that today.

Today I'll be hitting the gym at lunch, so the only protein I have available is casein and my lunch. I'll be fine though. The meat protein won't get absorbed as fast, but it's still best for the body.

Then in the evening off to Lindsay CA and Sequoia for the weekend. I'm going to go ahead and pause the workout, but while I'm here I'll just do body workouts in the room, tackling everything in a daily 7 routine. 

Morning Weight: 219.1

Supplements:
2 Iron Cuts
2 CLA
3 Potassium
3 Carnitine
2g Creatine
2g Glutamine
1 B12
1 Chromium
1 Beta-Alanine
1 scoop NoXplode

Breakfast:

• 200g Muesli
• 4oz 2% Milk

Mid-Morning:

• 2% Cottage Chees
• 1 scoop Elite XT

Lunch:

• 1 cup Barilla Bowtie Protein Pasta
• 1/2 cup Pasta Sauce w 2oz Lean Ground Beef
• 2% Cottage Cheese

Mid-Day:

• 2 Berry Fig Bars

Dinner:

• Crab Daddy dinner at Joe's Crab Shack
• 1 cup Broccoli

Day 22 Workout

Workout (Legs & Abs):
Legs:
Leg Press (machine) - sled(118)+270/250/250
Seated Leg Extensions - 140/140/125
Seated Leg Curl - 150/150/130
Straight Legged Dumbbell Deadlift - 50/50/50
Seated Calf Raise - 135/135/135
Calf Press (machine) - sled118+270/270/270

Abs:
Crunches - 50/50/50
*Cable Side Bends - 51/51/44

24

Woke up feeling dead tired. I think it has more to do with the fact that I didn't eat enough yesterday than anything else. Then today I was dealing with testing and publishing my damn screen. Art lunch I went for a walk until I got 4000 steps, then went to Clark's for some potassium. Legs were still bothering me last night.

My food intake today is bugging me though. Haven't really focused hard enough on maintaining that. But I think I got my intakes correct for the day though, even if they are later than they should be. I also got around to eating some carbs too with the berry fig bars. I know carbs are generally bad for you, but I know I've really short changed myself on that today. Just need to get this 2nd bottle of water chugged down before heading out and I'll be charged just right in my head for the gym. Now I can't wait to go, but the afternoon is still young. So we'll see.

Listening to Hymn to Him by Mahavishnu Orchestra and it got me out of that morning slump. 

Morning Weight: 218.7

Supplements:
2 CLA
2 Potassium
1 Chromium Picolinate
1 Fish Oil
1 Lysine
1 B12
1 Carnitine
1 Fenugreek

Breakfast:

• 1 Egg
• 1 Slice of whole wheat toast w/butter

Mid-Morning:

• ½ cup Oatmeal
• ½ scoop Casein XT

Lunch:

• Chicken Breast
• ½ Baked Sweet Potato

Mid-Day:

• 12 oz can of Chicken Breast
• 2 oz Black Bean Chips
• 2 Berry Fig Bars

Dinner:

• 1 cup Barilla bowtie pasta
• ½ cup Pasta Sauce
• 2 oz. Extra Lean Ground Beef
• 1 scoop NoXplode

Day 21 Workout

Workout:
Cardio - 30 min

*Crunches - 50x3
*Leg Lifts - 40x3

23 Enigma

Woke up in the middle of the night with a cramp in my calf bad last night. Ugh... I guess I need a ot more potassium in my diet.

Walked around at 11 to get some steps in and then walked with Reyna at lunch to Upper Crust for a turkey on squaw sandwich. I got the full order and only ate half there and then ate the other half around 2:30. I think I finally figured something out with keeping the diet part going even when going out to restaurants. I know what's working as far as food goes, so I just need to keep going with that.

Today I'm down another pound, but I think it's too much too fast. I'm sure it's a matter of not eating enough yesterday or something. I'll need to keep it in check for tonight and make sure my weight when I go to bed is around 223. Last night even with the gym I still came home and ate half a banana and half a shake. With us getting home at 9pm I didn't want to have too much in my stomach before going to bed. I would go to the gym earlier if this whole work thing wasn't in the way. lol...

Day 20 Workout

Morning Weight: 218.6

Supplements:
2 Iron Cuts
4 CLA
1 Carnitine
1 scoop Glutamine
1 scoop Creatine
1 Lysine
1 Fenugreek
1 Acidophilus

Breakfast:

• 200g Muesli w 1% Milk
• 16oz Coffee w half & half & sugar

Mid-Morning:

• Nothing

Lunch:

• 1/2 Turkey on squaw

Mid-Day:

• 1/2 Turkey on squaw
• 6oz Can of Salmon
• 4 tsp Psyllium

Dinner:

• 1 scoop Isowhey
• 1 banana 

Workout:
Chest
Incline Bench Press - bar 70/70/50
Butterfly Machine - 120/110/140
*Svend Press - 10/10/10

Shoulders
Seated Bent Over Delt Raise - 20/15/15
Seated Dumbbell Press - 25/30/30

Triceps
Standing Dumbbell Tricep Extension - 30/30/30
*Dips (cheat) - 100/115

Post Workout Notes:

Kinda not feeling it tonight, but meh. I guess if I had to put a number on it, I'd say my moto was like a 5 or 6. Oh well, whatever. I'm at lodge now and today's workout is water under the bridge. Tomorrow is a rest day and Friday I'll need to go at lunch.

Catch 22

Whew, it's day 22 and I'm officially below 220, ok so it's not by much, but hey, I'll take what I can get. Still feeling good about all this. My mind is doing good and I'm sorta moto going through this, which probably the biggest hurdle I think everyone has when hitting the gym, especially when they start a workout program.

Today is also the day I take my progress pics. Didn't see much progress last week, but last week isn't the finish line, Friday October 2nd is. Just keeping that in my head.

Last night I had my dinner and waited a tad before hitting the gym. Took my preworkout and got there around 19:45 and left just a little after 21:00. It was just supposed to be a cardio night, but I added in 3 sets of 3 midsection exercises, crunches, side bends and hyperextensions. I know I shouldn't have done that, but I've been seeing some positive results on my mid section this week. So I'll be saving that for after my workouts as a bit of "sugar on top" of my workout. lol... Part of what I think has helped me with the weight loss is that I haven't been eating anything after I get home and I've been trying to limit my protein intake to lean meats and only using the shakes as a supplement as needed. This afternoon I'll study up more on when to be taking Glutamine and Creatine. Last time I studied up on them I think I was supposed to be cycling the Creatine for a a month and loading up with 1g scoops spread out throughout the day and then the Glutamine right before and right after the workout.

Day 19 workout

Morning Weight: 219.8

Supplements:
2 Iron Cuts
2 CLA
2 Gummie Multi
2g Creatine
1g Glutamine
1 Carnitine
2 B12
13dr. Yohimbe

1 scoop NoXplode

2 Carnitine

Breakfast:

• 2 oz Muesli w 2% Milk
• 16 oz Coffee w half-n-half

Mid-Morning:

• 3 peppers

Lunch:

• 1/2 Chicken & Brie sandwich 
• 1 Small Garden Salad with Balsamic Vinaigrette 

Mid-Day:

• 1/2 Chicken & Brie sandwich
• 3 peppers

Dinner:

• 4 oz. Roasted Chicken
• ¼ cup Texmati Rice

Workout (back, biceps and cardio):
Elliptical - 10min

Back:
Bent Over Barbell Row - bar 50/90/90x8
Underhand Pulldowns - 150/150/140
Barbell Deadlift - bar 70/70/90
*Seated Cable Rows (HEAVY) - 150/150/135

Biceps:
Alternating Bicep Curls - 35/40/35
Preacher Curl - 25
*Incline Hammer Curl - 20/15/15
*Zottman Curl - 15/15/15

Cardio - 15 min

Post-Workout: 

½ banana

½ scoop Isowhey

21st Amendment

Day 21 and Day 18 for Lee

Not so sore this morning, but I can definitely feel that I worked on my legs yesterday. Went to Clark's to do some price comparisons. Clark's used to be an ok source for supplements, but since they quit posting their items online and instead ONLY have bullshit articles I'm starting to really dislike them and I'll only use them as a last resort. I'v been finding that bodybuilding.com has way better prices even with the shipping costs. So I think from now on I'll be using them when I'm stocking up and only use Clark's in a pinch.

My stomach started feeling a bit "blah" this afternoon. It's probably from the spinach I ate earlier. But I just drank an XT shake and I left work feeling fine. 

Ate dinner at around 18:30, and had a scoop off NoXplode and got to the gym around 19:45. Just doing some cardio on the elliptical, then some abs and going home. Hopefully the preworkout wears off before 10. 

Morning Weight: 221.0

Supplements:
2 CLA
1 Lysine
2 Carnitine
12 drops Yohimbe
1 scoop (5g) Creatine
1 scoop (1g) Glutamine
1 scoop ON Amino Energy
1 scoop Elite XT

1 scoop NoXplode

2 Carnitine

Breakfast:

• 20oz Coffee w/creamer & sugar
• Muesli ()

Mid-Morning:

• Spinach Salad w dried cherries & raisins

Lunch:

• 3 oz grilled chicken
• 2 fig bars
• 1 glass ON Amino Energy 

Mid-Day:

• 3 oz grilled chicken
• 1 Scoop Elite XT

Dinner:

• 4 oz. Filet Mignon
• ½ Sweet Potato
• Spinach Salad w/ feta & avocado

Workout:
Cardio - 30min

Crunches - 40/50/50

Side Crunches (LR) - 50/50/50

Hypertensions - 30/30/30

Score! (20)

Just as I was expecting, my weight has stopped, but that's expected with it being a weekend. So it's not a big deal.

This morning made the usual 1 ½ egg omelette for Reyna and I. Got to a bit off a late start to the gym getting there at 12, but we both did a great workout knocking out our legs and lots of crunches. She's sore from yesterday, but I think she's really going to feel her legs tomorrow. Still, I like working out with her. :-)

Morning Weight: 221.3

Supplements:
2 CLA
2 Iron Cuts
1 scoop Creatine

Breakfast:

• 1.5 Egg omelette w ham/cheese/onion
• 1 slice Whole Wheat toast w butter/honey
• 16 oz Coffee w 2% milk

Mid-Morning:Nothing (late start)

Lunch:

• 1 banana
• 1 Muscle Milk (25g P)

Mid-Day:

• 1 can Chicken Breast (65g P)
• 1 serving Black Bean & Quinoa chips (2g P)
• ½ serving Dried Blueberries (1g P)

Dinner:

• 6 oz Salmon
• 6 Mushrooms
• 1/4 cup Jasmine Rice

Workout:

Legs
Leg Press - 290/290/290
Leg Extensions - 110/125/125
Seated Leg Curl - 130/130/150
Straight Leg Dumbbell Deadlift - 45/50/50
Seated Calf Raise - 90/135/135
Calf Press on Leg Press - sled 118+180/180/270

Abs
Crunches - 40/40/50/50
Lying Leg Raises - 15/20/15

Cable Side Crunches - 40/50/50 x20

Hey Nineteen

Felt like shit this morning because if the fact that I didn't workout at all yesterday. Just walked around a couple times at work, but that was it. Ugh... But Reyna and I got in a damn good workout this morning together blasting our chest, shoulders and triceps.

Morning weight: 221.3

Supplements:

2 CLA

2 Iron Cuts

1 Beta-Alanine

2 Scoops Creatine

Breakfast:

• 1 ½ egg omelette
• 2 whole wheat tortillas
• 6 Ranier Cherries

Mid-Morning:

• 1 Banana
• 1 MetRx Pre-Mixed (40g P)

Lunch:

• D'Elia's Turkey dbl meat
• Tropical Iced Tea

Mid-day:

• Hemp & Flax Mix

Dinner:

• 4oz. Filet Mignon
• Grilled peppers, mushrooms & onions
• Stuffed jalapeño mushrooms

Workout:
Chest:
Dumbbell Bench Press - 35/40/40
Flat Bench Flyes - 15/20/20
Decline Smith Press - bar 25/35/25
Cable Side Pull (Concentration) - 30x3

Shoulders:
Dumbbell Side Laterals - 20/25/20
Seated Barbell Press - 225/25x8/20
Plate Shrugs - 45x3

Triceps:
Triceps Pushdown - 95/145-110/110
Lying Barbell Triceps Extensions - EZ Bar 20 x3

18 and life to go

Today I've just been feeling hungry all day. I guess that's a good thing, right? My weight, as predicted went up, but not my much, only 1.6 lbs. I think it has to do with me eating dinner, lots of chicken, hitting the gym and then having my post workout banana. It's ok though. I'm seeing a little bit of change when I look in the mirror, which is great. I know I still have a long way to go though and that's fine. I'm getting there.

So yesterday I went over a bunch of different exercises for yesterday's muscle groups as alternatives. I found a couple of really good ones for biceps that really blasted them. So I might substitute then in here and there. But I think instead of adding too much more like I was trying, I'll maybe at most add in 1 or 2 tops, but I'm going to still alternate with abs and obliques every night for now. I'm seeing some real positive results there and that's awesome.

Morning Weight:221.5

Supplements:
2 Iron Cuts
2 CLA
1 Carnitie
1 Fish Oil
1 Fenugreek
1 Acidophilus
1 Lysine

Breakfast:

• Coffee w 2% milk
• Muesli w 2% Milk

Mid-Morning:

• Greens Salad w/ balsamic vinaigrette

Lunch:

• 6 oz grilled Chicken
• 3oz Jasmine Rice

Mid-Afternoon:

• Nothing

Dinner:

• Gra-Pow Satay Chicken
• Tuna tartare x2
• Iced Tea

Workout:
None - Had to drive down to Wildomar to pick up a fridge. :-(

It's only Seventeen

17 for me, 14 for Lee.

So I took the morning off from work to catch up on some sleep. Brody and Pierre left for SF this and had to be there at like 6am. Ugh... I had lodge OSI last night which lasted until 8:45. But it went well. Got to the gym at 9 and tried knocking everything out as reasonably quick as possible before the gym closed. Did all my legs and crunches, but couldn't get to the rest of my abdominals. When I got home I didn't eat my usual banana or take my protein shake, so in the morning I could feel my legs, it was like as if they were "starving". Interesting because with this workout I'm trying to do my best to really pay attention to my body and this was a first for me to notice that. Tonight I'll play some catch up and get in the Landmines and cable exercises in after I bang out my back and biceps. And then of course after the workout get that banana in so I can get the recovery going. Also, I think eating and then going to the gym works for me. I was down nearly 3 pounds from yesterday morning, but I think a lot of that has to do with the fact that I basically did a lot and didn't provide my body with enough fuel. So I guess that's good, but I know tomorrow I won't see that kinda drop again. Still, it was good to see a very noticeable drop. Also with my workouts, I'm going to try alternating between obliques, abs and lower back every single night so I can get rid of this damn mid-section. I'm starting to see some results from adding it in on different days. So far, I'm liking the results of doing Lee Labrada's 12 Week Lean Body Trainer. It's work, but seeing the results is keeping me all moto.

Rah!

Morning Weight:219.9

Supplements:
2 Iron Cuts
2 Multi Gummies
2 CLA
1 Fenugreek
1 Fish Oil

1 Acidophilus

1 scoop NoXplode

Breakfast:

• Coffee w/2% Milk ()

Mid-Morning:

Lunch:

• Large Mexican Shrimp Cocktail (56g P, 82g C, 33g F)
• Orange Agua Fresca (6g P, 144g C, 0g F)

Mid-Afternoon:

• 1 scoop Casein

Dinner:

• 6 oz Chicken grilled
• 1 mixed greens salad
• 1/4 cup Jasmine rice

Workout:(Back, Biceps and Obliques)
Elliptical: 10min
Bent Over Two-Dumbell Row - 35/40/45
Pullups (gravitron) - 60x6/100/120
Hyperextensions - 20x3
Concentration Curls - 30/30/25/20
EZ Bar Barbell Curls - bar 20/40/30

Extras for future reference:
Back:

Lat Weight Bench - 90/115/90

Biceps:
Incline Hammer Curls - 20 (great alternative, keep head back)
Zottman Curl - 25/20 (top forearm burn)

Abs:
Landmines - 10/10 x30
Spell Casters - 10/15 x20
Oblique Cable Pulldown - 35/45/40

Sixteen Candles

Finally, a pound lost. After last night, I just came home and drank a shake and that was it. Maybe I need to eat then workout. I'm feeling better today than I was yesterday morning, even though I forgot my morning supplements yet again. FML. But I added 10 drops of Yohimbe to my coffee and again I'm fine. I think the 10 drops is just enough to get feel a little bit of energy during the day, but not so much that I'm all tweaked out.

Went for a walk this morning for about 20 minutes and texted with Cecilia. She sounds like she's happier than she was the last few weeks. I hope the conversation we had cheered her up and motivated her, even just a teensy bit.

Morning Weight: 222.8

Supplements:
2 CLA
2 Carnitine
10 drops Yohimbe
1 Fenugreek
1 B12
1 Fish Oil

Breakfast:

• Muesli (6g P, 37g C, 5g F)
• 2% Milk (11g P, 16g C, 3g F)

Mid-Morning:

• Nothing

Lunch:

• 6 oz Chicken Breast (60g P, 0g C, 13g F)
• 4 oz Salmon (17g P, 0g C, 11g F)

Mid-Afternoon:

• Ranier Cherries (1g P, 22g C, 0g F)
• Orange Fiber (0g P, 12g C, 0g F)
• 1 Scoop Elite XT (21g P, 8g C, 12g F)

Dinner:

• 1 Slice Pizza LC (14g P, 32g C, 11g F)
• 1 Lipton Brisk (0g P, 22g C, 0g F)

Total Food Intake:
Protein: (129g)
Carbs: (115g)
Fat: (55g)

Workout: (Legs and Abs)
Elliptical - 10min
Barbell Squat - bar/90/110/110f
Seated Leg Curl - 70/120/110/90

Straight Barbell Deadlift - 115/165/165f
Seated Calf Raise - 70/70/70
Crunches - 30x3

XV

My weight has literally stagnated at the exact same weight for 3 days straight. I get up, go pee and POW! 223.8 yet again. I think I found a way to maintain the exact same weight. lol... :-(

So last night I ran short on time and only got in two sets of dips and had to call it a night. I'm going add in the triceps exercises to tonight's workout. My rib cage in my back is acting up again which means I'm going to have to go visit the chiropractor again soon. This was one of my biggest fears with going back to the gym was this shit happening again. But it has me all f-d up this morning. I forgot all my supplements I take at home, so I'm just gonna have to deal with it and take what I have available at work, CLA, Fenugreek, B12, etc... Plus today I'm going to eat a better lunch with way less fiber and more than double the protein. I think my being so short on protein yesterday, combined with a late workout really screwed me up. I need to be at the gym no later than 6 from now on so I'm not so shitty afterwards. It's either that or we just start going at 6am, which I'm not a morning person. Or... I could start going at lunch. Reyna can't go right now because of work bullshit. She's not too thrilled about it either, which makes me feel really bad for her. :-(

Today I need to get some more steps in. A few weeks ago I bought a Moto360 watch and have it set to track the default of 10K steps a day. A goal I'm constantly falling far short of on a daily basis, so I'll be walking around the block after our morning meetings, at lunch and again after 2pm. Plus it breaks up the day's monotony of doing coding. I need to get cracking hard on work though. So for this morning I'm gonna pop in 8 drops of straight Yohimbe into my coffee. Man, I'm totally not firing on all 8 cylinders today. Come on man, get your shit together.

Morning Weight: 223.8

Supplements:
2 CLA
1 B12
1 Fenugreek
1 Lysine
8 drops Yohimbe

Breakfast:

• Muesli w 1% Milk (19g Pro)

Mid-Morning: Nothing

Lunch:

• Turkey Taco Meat 9oz w/lettuce & onions (52g Pro)
• Quinoa Chips 28g (9g Pro)

Mid-Afternoon:

• Cottage Cheese 2% (10g Pro)
• 1 Scoop Elite XT (21g Pro)
• 1/2 cup Oats (5g Pro)

Dinner:

• Salmon (16g Pro)
• Rice Medley (3g Pro)
• Veggies (2g Pro)

Post: 

• 1 Scoop TwinLabs Isowhey (25g Pro)

Total Protein: 162g

Workout:
Cardio - 30min

Skull Crushers - 10/20/20

Overhead EZ Bar Extensions - 10/10/10
Rope Pulldowns - 80/120/110
Single Rope Pulldown - 40/30

One Arm Cable Side Bends - 20/25/30/35

14 stations of the cross

Day 14 total, but it's just day 11 for Lee. Still chugging away. W00t W00t!!!

Again with not dropping any weight bullsh.... oh right, I ate Bob's Big Boy last night when we picked up Pierre. So I guess I have no one else to blame but myself. Meh... small price. The big picture is that I'm still on track everywhere else. My diet, pre and post workout foods and then my workout intensities have been fairly spot on and so far, I'm happy with what I'm doing and how I'm eating. Well, except for the junk I ate this weekend.

So today is chest, shoulders and triceps, which is actually my favorite workout day. Of all the days, today is the day I seem to really feel that pump that Arnold talks about

Key points Lee makes today is constantly drink water and just like in boot camp, drink drink drink. Drink until your pee is damn near clear. I should be drinking about 10 glasses, or about 3 of my bottles I have at work. Today I'm also going  to start jotting down my diet in here so I can keep track of what meals work and how that affected my progress.


Morning Weight: 223.8

Supplements:
2 Iron Cuts
2 CLA
1 Fenugreek
1 Fish Oil

Breakfast:

• 10oz Coffee with 2% milk and 1tsp sugar
• 3/4 cup Muesli mix (8g Protein)
• 8oz 1% milk (11g Protein)

Mid morning:

• 4oz 2% cottage cheese (10g Protein)

Lunch:

• Spinach & Kale salad with vegan chicken and balsamic vinaigrette (25g)
• Iced tea with passion fruit syrup
• Handful of dry TVP (14g Protein)

Mid-Day:

• 1 Scoop Elite XT (21g Protein)
• Quinoa chips (9g Protein)
• 1 Scoop Elite XT (21g Protein)
• 1/2 cup Oats (5g Protein)

Dinner:

• 1 Scoop TwinLabs Isowhey (25g Protein)
• 1 Scoop CytoSport Whey (27g Protein)
• 1 banana (1.5g Protein)
• 1 Scoop TwinLabs Isowhey (25g Protein)

Total protein consumed: 202.5g

Workout (Chest, Shoulders and Triceps):

Elliptical warm-up -10min

Barbell Bench Press - 90/110 x10
Decline Bench Press (Smith) - 85/90/110x10
Incline Dumbbell Flyes - 15/25/25/20x10
Low Cable Crossover - 20/15/20x10
Svend Press - 5/10/5

Single Arm Linear Jammer - bar x3
One Arm Side Lateral - 15/20/25/25/30
Front Dumbbell Raise - 20/20/25

Cable Front Delt - 20/20

Cable Rear Delt - 30/30/30

Dips (cheat) - 115lbs x2

(Didn't get to the below exercises. Time and just wore out)

Body Up -
Cable Reverse Grip Tricep Pushdown -
Decline EZ Bar Triceps Extension -
Overhead Rope Extensions -
Rope Pushdown -

Notes from today's workout:

I think I'll only add 1 workout to Lee's for the muscle group instead of going crazy like I did tonight. At most I need to keep it at 3-4 workouts per group. Today I got started way too late, 8pm instead of the usual 5 or 6. My weight tonight is 227, not good at all. When I got home I did package my muesli for the week along with a better lunch for tomorrow, 8oz of Turkey taco meat. Which equals 40g of protein. 

13 thirteen Mockingbird lane

Kinda upset over some weight gain from going to Scott's last night. Drank a few beers and ate pizza. But, we had a good time, three beers, two slices of pizza and some chips and dip does not make for good weight loss. Oh well....

Today is back and biceps and Reyna decided to go with me and try my workout. She liked it and felt worked over afterwards, plus it was great to workout with her for a change. Later in the day we had to go to LAX to get Pierre and holy cow the rain was killer. Van Buren all the way down to Mockingbird Canyon was nearly flooded. Then up and over the hill towards Victoria it got really bad. I ended up taking Victoria to La Sierra to Indiana to Buchanan to that side road to McKinley to the get to the 91 as it appeared the 91 was red all the way to the 15. It wasn't so bad when we got on the freeway, but it was still raining pretty bad. I guess that hurricane off the coast brought a lot more rain than we had expected. Also the I-10 in Desert Center had a collapsed bridge. Bad rain, but at least we had a great workout. 

Morning weight: 223.8

Supplements:
2 Iron Cuts
1 scoop Creatine
1 Carnitine
2 scoops Whey Isolate
2 CLA

Workout:
One arm dumbbell row - 4x12 - 35lbs
Underhand cable pulldowns - 4x10 - 80 - 105lbs
Landmines - 2x30 - bar

Kneeling High Pulley Row - 4x10 - 

Inverted Row - 3x10

Alternating Bicep Curl - 4x12 - 25 - 30lbs

Landmines - 2x30 bar

Barbell Curl (EZ curl bar) - 3x10 - 43 - 53lbs

Hi-12

It's been a dozen of days now and so far so good.

Today is a "rest" day, which means I'll only knocking out cardio. But after yesterday's workout taking me longer than I expected, I'll add in some abs and obliques to the mix along with some general stuff.

Morning Weight: 220.7

Supplements:

2 Iron Cuts

2 CLA

2 Carnitine

2 scoops Creatine

1 scoop NoXplode

1 Beta-Alanine

2 scoops Whey Isolate

Workout:

Elliptical - 12 min.

Landmines - 3x40

Rope pull - LUL - 1min each

Cable Side Crunches - 3x30

Cable Lawnmowers - 3x20

Row machine - 5min

Landmines - 2x30

Treadmill -15min

Turn it up to 11

It's Day 11 for me and Day 8 for the Labrada workout. One week down and 11 more to go. Wooo hoo!!

Went for a walk at 10:30 and then again at 1:45

Morning Weight: 221.3

Supplements: 

2 Iron Cuts

1 scoop Glutamine

1 Carnitine

1 Fenugreek

1 Fish Oil

1 B12

1 Beta-Alanine

1 scoop NoXplode

Workout (Glutes, Legs and Abs):

(Glutes)

Barbell Glute Bridge - 25lbs - 35lbs

One Legged Cable Kickback - 3 sets

(Hamstrings)

Kettlebell Lunge Passthrough - 15lbs - 25lbs x10

Lying Leg Curls - 3 sets

(Quadriceps)

Smith Machine Squats - bar - 95lbs x3

Leg Extensions - 3 sets

(Abs / Obliques)

Landmine 180s - bar - 25lbs - 25lbs 

Spell Casters - 10lbs - 12lbs - 10lbs -10lbs

Could have worked out longer. I might do abs and obliques again with cardio tomorrow.

Ten and Seven

Not so sore today, but it's still bad. I forgot to cook my lunches for today and tomorrow so I'm at the mercy of the garbage of fat food joints. ..yay.. :-(

I'm also not happy with the weight loss portion of this workout and diet regimen. I'm going to go over it more meticulously this afternoon, cook my chicken and salmon tonight into the exact portions I need and get stuff packaged. I think part of the issue is that I'm still eating too much in the evenings and its possible that my protein intake is too high. But I think I'll focus on the portion sizes for all my meals first. I don't think the whey isolate or the casein protein I take in between meals, but then again I'm an FNG on this stuff. Baby steps and process of elimination I guess.

So far it's been 10 days straight of working out and 7 days on Lee's 12 week program.

Today is chest and arms and I'm going to start doing abs and obliques daily in addition to the normal workout, plus more walking at lunch and throughout the day. I think I'll start taking breaks every couple of hours to go walk around the block. Hey, every step counts, right?

For today's workout I decided to stick with certain elements in the workout, exclude others but still workout the same muscle groups. Today was chest, shoulders and triceps. I know what works great for my shoulders and chest, so I loaded a couple extra routines for them so I could get that pump I didn't feel I got going by the workout. I also increased my preworkout load with 1 scoop of NoXplode and 1 Beta-Alanine pill. It helped me really power through the entire workout until failure. It was also a bad day hearing the news about the shooter at the RSS in Chattanooga killing 4 Marines. 

Morning Weight: 224

Supplements:
2 Iron Cuts
1 scoop Creatine

1 scoop NoXplode

1 Beta-Alanine

1 scoop When Isolate

Workout:

Barbell Incline Press - 10lb - 25lb - 25lb - 20lb plates x10

Butterfly - 80lb - 100lb - 100lb - 100lb x10

Side Lateral Raise - 15lb - 15lb - 20lb - 20lb x12

Tricep Push-down - 80lb - 80lb - 100lb - 100lb x12  to failure

Front Dumbbell Raise - 15lb - 20lb - 20lb - 25lb x12 to failure

Dumbbell Flys - 15lb - 15lb - 15lb x10

Dumbbell Shoulder Press - 20lb - 20lb - 20lb x10

Butterfly (again) - 100lb - 80lb to failure

Elliptical - 11min at level 4

Today's workout was great. I really felt that pump by the end and it felt damn good. Went home 

Nine Inch Fails

I'm sore as shit today. I barely slept because every time I turned over SORENESS!!! I think my body is hating me though. It's nearly impossible to sit down. Woe is me. Oh, and I forgot to take my Iron Cuts today.

So today is just a simple cardio day. I'm gonna forego the usual cardio and instead do about 30min of elliptical at a straight pace and then work on my midsection.

Morning Weight: 223.1

Supplements:
4 CLA
2 scoops Glutamine
1 scoop Creatine
1 scoop NoXplode

Workout:
Elliptical 30min
Side crunches 2x30
Ball crunches 3x20

Don't wait, call 8

Man I barely slept last night. I had weird dreams about Ashton Kutcher yelling at my ex Lauren and then I was looking at African Sumacs at a nursery but no one would answer my questions about how much the damn trees cost. Weird...

Anyways, woke up this morning very sore and have been sore all damn day. But it's that good soreness. Mmm hmm... :-) But today was also the first day I saw any weight loss as a number. So that has me feeling good.

I didn't pack a lunch so today I hit up Flame Broiler after getting my haircut for a chicken and veggie bowl with brown rice bowl. I probably could have done with a 1/2 or 3/4 bowl and asked for plain grilled chicken, but meh. It's fine. I need to plan my food a little better though and bring in some oatmeal for my desk. I noticed that yesterday when I ate the small cup of oatmeal with the protein I have at my desk I had no problems powering through my workout. Today I'll mix a little NoXplode preworkout right before we leave at 4:30 to hit the gym. 

Morning weight: 221.9

Supplements:

2 CLA

2 Iron Cuts

1 Carnitine

1 Fish Oil

1 Fenugreek

2 CLA

2 scoops Glutamine

1/2 scoop NoXplode

Workout: (1 stretch set, 2 sets, 1 failure set)

Lat Pulldowns - 

Bent Over 2 Dumbbell Rows -

Back Extensions -

Concentration Curls -

Preacher Curls -

Elliptical - 26 Min

Lucky number 7

Wow, an entire week of actually hitting the gym every single day. Sweet!

According to the workout today is leg and abs, and after going over to routine last night it looks like I'm going to be hurting tomorrow. Oh well, waaa.

So I decided to actually read more about the Labrada workout I'm doing, particularly the diet and holy cow, no wonder my weight hasn't been dropping. So this afternoon I started following it a little more closely with a meal replacement shake about 2 hours after lunch. I also bought some whey isolate powder from Clark's for right after my workout. So with that we'll see how the weight goes. Tonight for dinner we'll be having salmon, sweet potatoes and some sorta salad with balsamic dressing. Well, at least that's the plan. 

Morning weight: 222.8

Supplements:

1 CLA

2 Iron Cuts

1 B12

1 Fenugreek

1 Fish Oil

1 scoop Casein protein

1 scoop Whey Isolate

Workout:

**Stretch out all leg muscles

Barbell Squat - 

Dumbbell Lunges - 

Leg Curls - 

Stiff Legged Barbell Deadlift - 

Seated Calf Raise (inner) - 

Standing Calf Raise (outer) - 

Rolling Crunches (ball or bench) - 

Lying Leg Raise - 

**Stretch out all leg muscles

Holy shit today's workout kicked my ass. It's 11 and I really need to rest on this shit. Good night.

Six 6 six, the sixth day of the beast

So it's now been 6 days and so far I'm sore AF. Today I'm really feeling it in my lats, calves and a little bit in my shoulders. Owwww!

But today is a rest day, which means I'm only doing cardio. It's also the day to transfer my saison to the secondary fermenter. Which looks and smells great!

Morning weight: 222.5

Supplements:
2 Iron Cuts
1 Carnitine
1scoop Creatine
½ scoop NoXplode
1 CLA

Workout:
Cardio (elliptical) 26min.
Side crunches 2x60
Back crunches 2x20
Ball plank 30sec. 2x
Treadmill 10min @ 2.9mph

5 fingers of death

Day 5 for me, day 2 for Lee Labrada's workout. Went to More Beer to puck up supplies and then to lodge ad's then to go ride bikes at Huntington Beach for the afternoon.

However, before all that I hit the gym and only focused on the week 1 day 2 workout. I'm feeling sore as shit today. After working like I have on my legs last week, I'm feeling it today. But I'm still hanging in there.

Morning weight: 223.1

Breakfast: 1.5 egg omelet w/ham, cheese, onion, guacamole, salsa & 2 pieces of toast
Dinner: Surf & Turf from Fred's in HB, chips and 20oz Tecate.

Supplements:
1 Arnold
1 CLA
1 Beta-Alanine (CarnoSyn)

Workout:
Bench Press - 90lbs x 10 x 3
Dumbbell Flyes - 15lbs x 10 x 3
Seated dumbbell press - 20lbs x 10 x 3
Side Lat Raises - 15/20/25lbs x 10 x 3
Lying Triceps Press - 20/30lbs x 10 x 3
Bench Dips - 10 x 3

FORE!

So here we are, the 4th day. It's Friday, which should be some sorta rest day, but I'll be dragging my fat ass to the gym tonight. Stuck at 222, that shit needs to start dropping. I'm thinking about walking Mt. Rubidoux at lunch.

For lunch, like an idiot I ate a taco salad. WTF was I thinking?!?! Shoulda had a sandwich instead. So now I'll be doing some self-loathing. 

Afterwards we walked to Clark's and I picked up some stuff to try and give my fat ass a boost. Arnold Iron Cuts in the green bottle was on sale, $32 for 90 pills, I also picked up a new bottle of Yohimbe Fuel and a vial of liquid Yohimbe. I haven't touched this stuff in years. Yohimbe, for me anyways, is the most powerful thermogenic compound I can handle without having that tweaker feeling I get from straight caffeine or stuff like Hydroxycut. 

Anyways, I took 1 Iron Cut to see how I'd react to it and so far I'm feeling it just a tad, so I think 1 pill about an hour before working out would suffice. Maybe 2 for days when I start doing a lot more. 

As for the Yohimbe, I'll start that next week. I'll do 4-5 drops in my coffee in the morning to get things running and see how it goes from there. The pills have about 8mg of actual yohimbine in them, which for me is more than enough, but the drops have about 1-3mg per drop. 

I had a whole list of stuff to take when I was working out heavily, and it was working for mass not weight loss. I think this time I need to focus more on the latter. So I'm off to study more about cutting weight. 

Morning weight: 222.6

Supplements:

2 CLA

1 Carnitine

1 B12

1 Lysine

1 Chromium Picolinate

1 Iron Cuts (trial run)


OK!!! STOP THE PRESS!!!!

So instead of going in the "I think I know what I'm doing" direction, I went on www.bodybuilding.com and found this awesome sounding 12 week workout by Lee Labrada. So starting today it's Day 1:

Workout: (back & biceps)
Bent Over Two-Dumbbell Row
Pulldown Machine
Wide Grip Standing Barbell Curl
Dumbbell Alternate Bicep Curl

And on the third day...

Woke up with a massive headache. Probably because I didn't eat enough or drink enough water yesterday. Buy it was on the upper left side of my head again. Probably stress.

Morning Weight: 222.0

Supplements:

2 CLA

1/2 scoop No Xtreme

1 scoop Creatine

Workout (legs)

Elliptical for 28min.

Quads - 50x/50lbs 2x

Hams - 65x/50lbs 2x

Calves - 30x/0 x2

Round 2. FIGHT!!!

Got up this morning feeling a tad sore in my chest from the workout I did on Monday. Like I said, I've been getting things stretched out for the last week or so. Just wanted to get that initial soreness out of the way so I can really get back into it. Today is Wednesday, which means lodge. We have a 2nd° and hopefully I can knock it out, if not Steve can. But it conflicts with my workout time which means rest and walk at lunch.

I remembered I had a bunch of workout links saved and I found this 90sec ab workout. I think I'll give this one a shot when I get home.

Also, I went back to the bodybuilding site for tips on workouts I can knock out for specific muscle groups. I found it was the best resource for targeting specific groups and workout tips. You can only do so much of the basic stuff before you start to get bored. I'll be making updates to the workouts as the months pass.

So with that, it's Day 2.

Morning Weight: 223.6

Day 2 Routine (rest):

Supplements:

• 1 CLA
• 1 Carnitine
• 1.5 scoops of Glutamine w/coffee
• 1 B12
• 1 Chromium Picolinate
• 1 Fenugreek

Workout (at home):

• Side crunches - L&R 50 x2

Goals:

Get to < 200 before Reyna and I go to Hawaii, September 7th. 

Maintain < 200 while in Hawaii and get to 190 by the time I visit Cecilia in October or December.

Back to the gym

After taking a year off because of getting the lamest of all injuries, tennis elbow, it's time to get my fat ass back to the gym. I'm taking it easy so I don't damage stuff and get too sore. I've actually been going for a few days, but yesterday I'd consider being my real first day. I also got a Moto360 watch a few weeks back so I can monitor my steps and activity a little closer. Plus it's a cool watch and I haven't had a new one in almost 20 years.

So here goes.

Height: 71"

Starting weight: 227.6 (Yes, I know I'm obese.) 

Need to get to 214 for overweight and 178 for normal

2015/07/07

Mental: Stressed about work a bit because of the View Voluntary Deduction Screen, and that whole promotion / interview bullshit. But whatever. One day at a time.

Day 1 Routine: 

• Took 1 CLA and drank 1/2 scoop of PreWorkout (N.O.-Xplode)
• Elliptical for 20 minutes
• Biceps - dumbbells 15 - 20 - 25 - 20 - 15lbs
• Triceps - lat rope 65 - 80 - 80 - 65
• Side Crunches - 2 sets of 50