sho_me...transformation log

[BendtheBar]

Originally Posted by sho_mestate

CHEST / CARDIO DAY


Flat DB
55/12, 70/12,90/12, 100/10,100/10,100/10 (30 sec.rest between sets)


Calories were crazy low today by accident, at 700 right now. Work crazy...

Insane dumbbell work. I had to do a double take at that calorie amount.

[storm1507]

Huge BB rows and DB benching.

[sho_mestate]

Thanks Fellas.... I'm hoping muscle memory holds true. I was hitting pretty decent #'s last year. Yeah, I need to pay closer attention to calories. Today's been better day. Started the day off with 30 minutes on bike and then got in workout with more cardio, 10 minute on stairmaster followed by 10 minutes on eliptical.


Calories 1577
Protein 129
Carb 153
Fat 52.90 (hitting P.butter today)

Might eat another steak later tonight while watching Heat and Bulls, cooked several for next couple days.


Shoulders / Legs (1st time since knee surgery)
**30 sec. rest between sets

DB, Military
55/12,65/10,80/9,80/9,80/6

Front DB
25/10,25/10,30/7 (L.shoulder felt funny)

Flys, DB
25/12,30/12

Shrugs, DB
105/12,105/10,105/12


Front Squat
135/10,155/10,185/10,205/8 ( called it quits, didn't want push knee to hard. Decide to do stairmaster to get little more work in)

Seat Calf (Did between sets)
135/15,135/15,135/15,135/16 (good pump)

[sho_mestate]

Calories 1297
Protein 170
Carb 91
Fat 26


Only resting 30 sec. between sets. Already tired of it, but I am sweating like a son of gun. Going to continue this for 4 weeks or so.


Bi / Cardio Day

Preacher, French Curl Bar
45/15,65/8,85/8,115/6,115/6

Stand French Curl
115/6,115/6,115/7

DB Hammer Curl
35/10,35/9,35/9

Concentration Curl
20/15,20/15,20/18


Cardio
25 min. Eliptical
1hr. 14 win, walk

[sho_mestate]

Today's workout ROCKED!!

Diet right on today, haven't had supper yet but at 1100 calories, 147 protein, 85 carbs, 21 fat.


Chest / Cardio (30 sec. rest between sets)


DB, Flat
55/12,70/10,85/10,105/10,105/10,105/7 (strength coming back,ways from 140's though)


In. Machine
90/12,180/10,200/9,200/4


Flys
80/12,80/13,80/13,80/13

Cardio..AM...20 min. eliptical
Cardio..PM...30 min. bike.

[storm1507]

Nice job on the chest day.

I had asked in my log where you were from since you commented on all the rain in KY.

Then I took a better look at your user name.....Missouri perhaps?

Hope you managed during all the bad weather lately.

[BendtheBar]

Originally Posted by sho_mestate

Today's workout ROCKED!!

Great to hear. You are working your tail off.

[sho_mestate]

I live in Poplar Bluff, MO., about 2.5 hours south of St. Louis. About month ago we had flooding (we were ok, live on big hill) and now it's tornado warnings. They actually let school out early because of risk we were at. Killed my workout. Got quick back w/o in and came home and jumped on bike, got 45 minutes in.

Diet is right on though, had dinner at work today and I skipped out (bbq too) and had my tilipia. Ended up eatting total of 4 pcs. today.


calories `1830
protein 214
carbs 51
fat 86

[sho_mestate]

Chest Day / Cardio

20 min. warm up eliptical

Db, Flat (rest 1 min. between, lot stronger)
55/12, 70/10, 85/8, 105/8, 115/10, 115/8, 115/7

In. Nautilus Machine
140/8, 180/8, 230/8, 250/5

Flys
80/12, 100/9, 100/12, 80/11

Seat Calfs (done between Db presses)
90/18, 135/15,160/15,160/13,160/9,160/8

Stair Climber (with calf raise on each step) Finish Cardio
15 minutes

Cardio PM...not sure yet, but will get something in.

[big_swede]

Good training!