Trevor and I got together today and he set me up with a whole slew of core training and physical therapy exercises to get me ready for some serious heavy lifting in the coming months. Also met with Rey Ronquilio who used to be a competitive body builder. Very awesome guy. We talked about me potentially competing at the Stingray Classic in April 2010. That would be so awesome.
Today was chest day, usually one of my favorites, but I’m still kind of under the weather. Eddie and I went with a workout format we’ve never tried before. It was a High Intensity Training (HIT) style workout with seven back to back chest exercises, two sets each, with almost no rest in between. The entire workout took about 30 minutes. You can see my heart rate was higher than last time averaging about 126 bpm, but still not where it would usually be for a HIT workout.
Here’s the actual workout I did:
Today’s Weight: 200.2
Today’s Body Fat: 9.0%
I’m still feeling a little under the weather today, although I’m finally getting over my pseudo cold. I took the day off from the gym and spent most of the day working and reading behind my desk. According to the Bodybugg, doing that makes my body burn 3074. Not bad 😉
Food wise, I was a little off my game today. Eating this much clean food takes a lot of planning and I just didn’t have it today. I’ve been tired and fuzzy all day. I managed to take in 3310 mostly clean calories.
Calories: 3310, Protein: 291g, Carbs: 280g, Fat: 114g
Here’s the total food I ate, in no particular order:
Eating 4000 clean calories a day is going to be a real challenge. I’m going to have to start planning my meals ahead of time. Costco must love body builders. I was there last week and I spent $140 on meat and I’m almost half way through it 😉
I consumed about 3137 calories today. My Bodybugg is telling me that I burned 3181. That makes me neutral for the day.
I’m still ramping up my diet as I figure out exactly how much I should be eating and what the protein / carb / fat breakdown should be to reach my body building goals. I’m working towards taking in about 4000 cals on my workout days – all clean. It is HARD eating so much clean food. Sometimes I feel like it’s a full time job. Clean means whole grains, low fat, low sugar, and generally unprocessed. Here’s the total food I ate today in no particular order:
Calories: 3137, Protein: 316g, Carbs: 344g, Fat: 54g
This week has started as a tough workout week. Monday I was feeling sick and had a terrible cough. Totally killed my workout.
I just started tracking my body fat daily, and it’s all over the place. Last week it was at 5.5%, this week it’s at 9.4%. As far as I understand, that’s impossible. It’s a little disconcerting though, to watch your body fat almost double over a few days…
Eddie and I almost skipped our workout today. It was one of those days where neither one of us felt any motivation at all. I’m feeling sick, he’s out of it. We pushed on through, and the workout actually ended up pretty good 🙂
As you can see from the heart rate, it was a pretty moderate workout. Average HR looks like it was around 117. I’ve had workouts where it shoots past 170.
Today was shoulder day. I started with a 10 minute mile warm up at 3 pm, then another 10 minutes of rotator cuff warm up exercises. I’m doing physical therapy for my left shoulder right now, it’s pretty bummed.
Here’s the workout:
I finally got around to actually measuring my body today, so here are the full specs…
Body Fat: 9.4%
Waist: 34 in
Chest: 42.5 in
Shoulders: 50 in
Forearms: 12 in
Neck: 17 in
Thigh: 23.25 in
Calf: 17 in
and my first progress photo…
Morning weight – 200.0 lbs
Time of workout – 145.
Length of workout – 1.5 hours
Calories burned during workout: 577