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Ironman_1964
07-02-2004, 12:38 PM
Victory Starts Here!

June 26, 2004

Stats
Height: 5’ 7”
Weight: 200-198 pounds
Age 40

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
All numbers regarding heart rate is taken from a Polar Heart Rate Monitor, Model720. All cardio is conducted on an empty stomach with the first meal consumed one hour after completion of the exercise.

Trained for 25 minutes on level 14.
Average heart rate 160 beats per minute and a high heart rate of 167 beats per minute. Burned 381 calories at a body weight of 198 pounds.

Weights (PM)
Chest
First number weight x second number reps and third number time

Flat Bench Barbell
225 x 13___:39
225 x 9___2:09
225 x 4___3:28
225 x 5___4:57

Incline Dumbbell
80 x 9___6:41
80 x 7___8:13
70 x 10___10:06
70 x 9___11:37
70 x 8___13:04

Flat Bench Dumbbells
65 x 8___14:56
65 x 8___16:34
65 x 8___18:28
65 x 9___20:22
65 x 8___22:06

Dips
14___24:59
10___26:16
9___27:43

Incline Fly’s
65 x 10___30:18
65 x 8___32:18
65 x 10___34:25



Entire workout lasted for 34minutes with an average heart rate of 139 beats per minute and a high heart rate of 172 beats per minute. I burned 408 calories during the workout.

Supplements
CLA Prolab BCAA
One Cap Multiple Vitamin / Mineral
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-02-2004, 12:42 PM
June 27, 2004

Weights (PM)
Arms
Close Grip Bench Press
205 x 11___:32
225 x 5___1:54
205 x 7___3:21
205 x 5___4:50
185 x 6___6:21

Two Arm Standing Extensions
75 x 9___9:07
75 x 9___10:31
75 x 8___12:06
75 x 8___13:40

Standing Barbell Curls
85 x 11___15:28
105 x 8___17:12
105 x 5___18:38
95 x 10___20:20
95 x 5___21:47

Standing Dumbbell Curls
35 x 9___24:20
35 x 8___25:57
30 x 9___27:29
30 x 8___29:09
30 x 8___30:42

Entire workout lasted for 30minutes with an average heart rate of 142 beats per minute and a high heart rate of 164 beats per minute. I burned 379 calories during the workout.

SupplementsCLA One Cap Multiple Vitamin / Mineral
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-02-2004, 12:52 PM
June 28, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 20 minutes.
1-14 minutes level 15
15-20 minutes level 14
Average heart rate 162 beats per minute and a high heart rate of 170 beats per minute. Burned 310 calories at a body weight of 198 pounds

Weights (PM)
Back
Deadlifts
225 x 10 warm up
315 x 9___:30
365 x 5___3:02
385 x 3___5:38
315 x 5___8:04

Bent Over Rows Barbells
135 x 10___13:02
155 x 8___15:07
175 x 6___17:29
175 x 6___19:34

Pull Downs Wide Grip
130 x 10___22:55
130 x 10___24:43
120 x 7___26:22
120 x 8___27:49

Bent Over Rows Dumbbells
90 x 10___31:21
90 x 10___33:25
90 x 9____36:33

Entire workout lasted for 36minutes with an average heart rate of 137 beats per minute and a high heart rate of 171 beats per minute. I burned 425 calories during the workout.


SupplementsCLA One Cap Multiple Vitamin / Mineral
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-02-2004, 12:57 PM
June 29, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes.
1-12 minutes level 15
13-30 minutes level 14
Average heart rate 157 beats per minute and a high heart rate of 166 beats per minute. Burned 436 calories at a body weight of 200 pounds.

Weights (PM)

Shoulders
Seated Dumbbell Press
65 x 15___:40
65 x 10___2:20
65 x 8___3:53
55 x 8___5:54
55 x 8___7:29

Upright Rows
85 x 14___9:46
85 x 11___11:13
85 x 11___12:39
85 x 10___14:10

Shrugs
225 x 10___16:45
225 x 9___18:02
225 x 8___19:32
225 x 7___20:55

Standing Press
135 x 6___23:18
135 x 5___25:35

Side Lateral Raises
20 x 14___27:40
20 x 12___29:15
20 x 14___30:52
20 x 14___32:18

Rear Deltoid Fly’s
25 x 10___33:53
25 x 9___35:34
20 x 9___37:19
20 x 7___38:59

Entire workout lasted for 38minutes with an average heart rate of 140 beats per minute and a high heart rate of 169 beats per minute. I burned 467 calories during the workout.


Supplements
CLA One Cap Multiple Vitamin / Mineral
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-02-2004, 12:59 PM
June 30, 2004

Played Ultimate Frisbee today for 40 minutes. I had an average heart rate 153 beats per minute and a high heart rate of 174 beats per minute and I burned 561 calories.

Ironman_1964
07-02-2004, 01:04 PM
July 1, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14.
Average heart rate 163 beats per minute and a high heart rate of 173 beats per minute. Burned 468 calories at a body weight of 200 pounds.

Weights (PM)
Squats (butt to the floor)
225 x 6___:34
225 x 6___2:39
225 x 6___4:56
225 x 5___7:19
205 x 6___9:28
205 x 4___11:39

Leg Extensions
170 x 10___13:22
170 x 9___14:45
150 x 8___16:33
150 x 10___18:23
150 x 10___20:32

Leg Press (feet high on platform)
400 x 10___26:35
400 x 10___28:31
470 x 9___31:29
470 x 7___34:20
Started using the Seated Leg Curl Machine instead of performing Straight Leg Deadlifts stopped and went to the Straight Leg Deadlifts.

Straight Leg Deadlifts
225 x 10___42:27
225 x 6___45:20
225 x 5___47:17


Entire workout lasted for 47 minutes with an average heart rate of 127 beats per minute and a high heart rate of 162 beats per minute. I burned 477 calories during the workout.


SupplementsCLA One Cap Multiple Vitamin / Mineral
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-02-2004, 01:07 PM
July 2, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes on level 12.
Average heart rate 159 beats per minute and a high heart rate of 165 beats per minute. Burned 523 calories at a body weight of 200 pounds.


Supplements
CLA One Cap Multiple Vitamin / Mineral
BCAAs
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-03-2004, 11:17 AM
July 3, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes.
1-5 minutes level 12
6-20 minutes level 14
21-30 minutes level 15
Average heart rate 160 beats per minute and a high heart rate of 172 beats per minute. Burned 456 calories at a body weight of 200 pounds.

Weights (PM)
Chest
Incline Bench Dumbbells
90 x 12___:42
90 x 10___2:16
90 x 7___3:45
80 x 7___5:16
80 x 7___6:45
80 x 6___8:17

Flat Bench Dumbbells
75 x 7___9:45
65 x 10___11:39
65 x 8____13:16
65 x 9___14:44

Flat Bench Barbells
225 x 6___19:18
225 x 5___21:11
205 x 6___23:03
205 x 5___24:48

Dips
11___26:34
10___28:30
8___30:11

Incline Fly’s
60 x 10___31:49
60 x 8___33:41

Entire workout lasted for 33minutes with an average heart rate of 147* beats per minute and a high heart rate of 173 beats per minute. I burned 439 calories during the workout.
*Personal Record for weight lifting average heart rate.



Supplements
CLA One Cap
Multiple Vitamin / Mineral
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-04-2004, 11:26 AM
July 4, 2004

Cardio (AM)

Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14.
Average heart rate 159 beats per minute and a high heart rate of 171 beats per minute. Burned 442 calories at a body weight of 197 pounds.

Weights (PM)
Slow rep cadence on all sets listed.
Standing Barbell Curls Arms
85 x 14___:39
95 x 10___2:11
105 x 6___3:36
85 x 8___5:03
65 x 10___6:41

Standing Dumbbells Curls
30 x 10___8:25
35 x 9___10:13
40 x 7___11:58
30 x 9___13:48
30 x 9___15:33

Close Grip Bench Press
205 x 11___17:42
225 x 6___19:56 (started to run out of energy on this set)
225 x 5___21:44
205 x 7___24:00

Seated Single Arm Extensions
25 x 14___26:59
25 x 11___29:11
20 x 11___31:01
20 x 10___33:05
20 x 11___35:09

Entire workout lasted for 35 minutes with an average heart rate of 136 beats per minute and a high heart rate of 163 beats per minute. I burned 395 calories during the workout.


Supplements
CLA
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-05-2004, 12:02 PM
July 5, 2004

Weights (PM)
Back
Deadlifts (the majority of the time I start with heavy compound movements on all exercises)
225 x 10 (warm ups)
315 x 9___:34
315 x 8___2:24
315 x 6___4:24
315 x 8___6:33

Close Grip Pull Downs
120 x 10___8:44
120 x 9___11:39
110 x 11___13:28
110 x 9___14:53

Bent Over Rows Barbells (under hand grip)
155 x 7___16:49 (too heavy and I did not receive a good stretch in the target muscle)
135 x 10___18:53
135 x 10___20:27
135 x 9___22:00

Bent Over Rows Dumbbells
85 x 10___26:18
85 x 10___28:44
100 x 7___31:23
100 x 8___33:23


Entire workout lasted for 33 minutes with an average heart rate of 139 beats per minute and a high heart rate of 168 beats per minute. I burned 389 calories during the workout.




Supplements
CLA
BCAA
Glutamine 10 grams
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-06-2004, 12:55 PM
July 6, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14 for 5 minutes and level 15 for 25 minutes.
Average heart rate 160* beats per minute and a high heart rate of 167 beats per minute. Burned 381* calories at a body weight of 197 pounds.

*Heart rate monitor did not record for the first 3:40 seconds, so all heart rates and calorie burned are best estimates.

Weights (PM)
Slow rep cadence on all sets listed.
Shoulders
Standing Military Press (full range of movement, bar to chest)
145 x 9___:33
135 x 8___2:04
115 x 10___3:38
115 x 8___5:08
95 x 8___6:38

Upright Rows
95 x 11___8:05
95 x 10___9:34
95 x 9___11:04
95 x 8___12:34

Shrugs
225 x 11___15:27
225 x 9___16:59
225 x 7___18:14
225 x 8___19:45
225 x 8___21:13

Rear Deltoid Fly’s
25 x 9___23:56
25 x 10___25:29
25 x 7___26:42
20 x 7___27:50

Lateral Raises
20 x 11___29:12
20 x 11___30:44
15 x 9___32:19
15 x 9___33:50

Entire workout lasted for 33 minutes with an average heart rate of 139 beats per minute and a high heart rate of *187 beats per minute. I burned 408 calories during the workout.

*Probably an inaccurate reading.


Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-07-2004, 12:33 PM
July 7, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14 for 30 minutes.
Average heart rate 161* beats per minute and a high heart rate of 167 beats per minute. Burned 460* calories at a body weight of 197 pounds.

*Heart rate monitor did not record for the first 5:00 minutes, so all heart rates and calorie burned are best estimates.

Weights (PM)
Slow rep cadence on all sets listed.
Squats (butt to the floor)
225 x 6___:31
225 x 5___2:29
225 x 5___4:23
205 x 6___6:22
205 x 6___8:27
205 x 5___10:33
135 x 8___12:43

Leg Extensions
160 x 11___14:25
160 x 10___15:48
140 x 10___17:21
140 x 10___18:49
140 x 10___20:15

Leg Press
380 x 12___23:12
470 x 9___25:25
470 x 9___27:40
470 x 7___27:42

Stiff Leg Deadlifts
205 x 7___36:03
205 x 7___38:15
205 x 6___40:26


Entire workout lasted for 40 minutes with an average heart rate of 139 beats per minute and a high heart rate of 128 beats per minute. I burned 470 calories during the workout.



Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-08-2004, 01:10 PM
July 8, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes on level 13 for 5 minutes and level 14 for 30 minutes.
Average heart rate 160* beats per minute and a high heart rate of 172 beats per minute. Burned 400* calories at a body weight of 197 pounds.

*Heart rate monitor did not record for the first 2:40 minutes, so all heart rates and calorie burned are best estimates. I need to determine why the heart rate monitor is not reading for the first couple of minutes of the exercise, I do not have this problem with weight lifting.

Weights (PM)
Rest Day


Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-09-2004, 02:13 PM
July 9, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14.
Average heart rate 155 beats per minute and a high heart rate of 164 beats per minute. Burned 314 calories at a body weight of 197 pounds.


Weights (PM)
Rest Day


Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-10-2004, 11:30 AM
July 10, 2004

Weights (PM)
Back
Deadlifts
225 x 10 (warm ups)
315 x 10___:36
385 x 4___3:16
365 x 5___5:47
335 x 4___8:08

Bent Over Rows
135 x 7___11:17
135 x 10___13:10
155 x 7___15:20
155 x 8___17:39

Pull Downs Close Grip
100 x 15___20:42
100 x 12___22:12
110 x 8___24:15
110 x 7___25:38

Pull Ups Wide Grip Head Over Bar
4___27:13
3___28:32
4___30:02

Bent Over Rows Dumbbells
80 x 10___32:38
80 x 10___35:29
80 x 7___38:00


Entire workout lasted for 38 minutes with an average heart rate of 142 beats per minute and a high heart rate of 175 beats per minute. I burned 339 calories during the workout.



Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

ryuage
07-10-2004, 01:42 PM
have you noticed any real effects from the glucosamine as well as the glutamine?

Ironman_1964
07-11-2004, 01:18 PM
have you noticed any real effects from the glucosamine as well as the glutamine?

I can tell the difference in my joints when I do not take the Glucosamine and Chondroitin however; for the glutamine I can not tell the difference.

It’s in my opinion, that supplements are only good as your diet.

Ironman_1964
07-11-2004, 01:49 PM
July 11, 2004

Cardio (AM)

Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14 for 30 minutes.
Average heart rate 162 beats per minute and a high heart rate of 172 beats per minute. Burned 337 calories at a body weight of 197 pounds.

Weights (PM)
Arms
Close Grip Bench Press
225 x 9___:34
225 x 5___1:57
205 x 7___3:29
205 x 5___5:01
185 x 7___6:45

Single Arm Over Head Extensions
25 x 14___8:48
25 x 12___10:47
25 x 12___12:40

Rope Pull Downs
120 x 10___14:17
110 x 13___15:46
110 x 9___17:11

Cambered Bar Curls
75 x 15___19:47
95 x 9___21:30
95 x 8___23:16
95 x 7___24:50

Straight Bar Curls
85 x 7___26:42
85 x 8___28:31
85 x 8___30:17
65 x 10___31:48
65 x 8___33:20

Entire workout lasted for 33 minutes with an average heart rate of 128 beats per minute and a high heart rate of 157 beats per minute. I burned 310 calories during the workout.


Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-12-2004, 12:38 PM
July 12, 2004

Cardio (AM)

Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14 for 30 minutes.
Average heart rate 157 beats per minute and a high heart rate of 173 beats per minute. Burned 410 calories at a body weight of 197 pounds. Still having problems with the heart rate monitor, I might I have to change chest straps. The higher calorie expenditure from today’s workout compared to yesterdays work was an incorrect VO2 setting.

Weights (PM)
Chest
Incline Dumbbell Press
100 x 11___:39
100 x 7___2:08
85 x 7___3:34
85 x 6___5:03
85 x 5___6:39

Flat Bench Dumbbell Press
70 x 7___8:23
70 x 10___10:08
70 x 9___11:56
70 x 8___13:26
70 x 7___15:17

Flat Bench Barbell Press
225 x 5___18:17
225 x 5___20:14
205 x 5___22:21
205 x 5___24:14

Flat Bench Fly’s
60 x 10___27:16
60 x 8___29:06
60 x 8___31:06
60 x 8___33:24

Entire workout lasted for 33 minutes with an average heart rate of 139 beats per minute and a high heart rate of 171 beats per minute. I burned *288 calories during
the workout. * Not a true indication of the number of calories burned.

Supplements
CLA
Glutamine 10 grams
BCAA
Glucosamine1.5 grams and Chondroitin 1.2 grams
10 grams creatine
ZMA 3 x tablets
Ginseng 1.02grams
6 tablets Ripped Fueled

Ironman_1964
07-15-2004, 02:32 AM
July 14, 2004
I’m currently back in the United States, for a couple of weeks on a well deserved leave. This workout was conducted 12 hours after traveling for 30 hours from Saudi Arabia to the United States.

Cardio (AM)

Treadmill
Trained for 20 minutes at 6.5mph need to increase the time to 30 minutes within the next few weeks.
Heart rate monitor and this brand of treadmill were not compatible.

Weights (PM)
Shoulders
Seated Press Barbell
145 x 6___:26
115 x 11___2:12
115 x 10___3:41
115 x 8___5:17
95 x 8___6:58

Upright Rows
95 x 11___9:03
95 x 8___10:26
95 x 8___11:46
95 x 8___13:06

Shrugs
225 x 10___15:37
225 x 10___17:03
245 x 9___18:41
245 x 10___20:21
245 x 9___21:36

Side Lateral Raises
20 x 15___29:51
25 x 12___26:14
25 x 10___27:55
20 x 12___29:12

Rear Deltoid Fly’s
25 x 9___30:50
20 x 10___32:27
20 x 10___33:57
20 x 9___35:20

Ironman_1964
07-22-2004, 10:55 PM
July 16, 2004
Back
Bent Over Rows Barbell
90 x 11___:44
90 x 11___2:26
90 x 11___4:11
90 x 8___5:57
90 x 7___7:44

Seated Rows Close Grip
140 x 12___10:02
140 x 10___11:51
130 x 12___13:27
130 x 12___15:08
130 x 12___16:51

Pull Downs Wide Grip
130 x 12___18:41
150 x 10___20:05
150 x 8___21:33
140 x 10___22:43
140 x 10___24:00

Bent Over Rows Barbells
135 x 6___26:52
135 x 8___28:38
135 x 8___30:23
135 x 8___32:12


Entire workout lasted for 32 minutes with an average heart rate of 134 beats per minute and a high heart rate of 157 beats per minute. I burned 383 calories during the workout.

Ironman_1964
07-22-2004, 11:03 PM
July 17, 2004
Arms
Barbell Curls Close Grip
85 x 13___:37
95 x 8___2:10
95 x 8___3:48
85 x 8___5:23
85 x 7___6:55

Dumbbell Curls
30 x 11___9:17
35 x 9___11:21
40 x 7___13:21
35 x 8___15:@1
30 x 9___16:58

Close Grip Bench Press
185 x 9___19:42
185 x 9___21:27
185 x 8___23:35
185 x 7___25:39

Triceps Pull Downs (different machine from previous and different weights)
50 x 12___27:29
50 x 12___29:00
60 x 9___30:23
60 x 8___31:56

Two Arm Extensions
50 x 11___33:25
60 x 10___34:51

Entire workout lasted for 34 minutes with an average heart rate of 130 beats per minute and a high heart rate of 158 beats per minute. I burned 392 calories during the workout.

Ironman_1964
07-22-2004, 11:11 PM
July 18, 2004
Squats (ATF)
225 x 4___:27
225 x 4___2:02
225 x 4___3:44
185 x 5___5:52
185 x 5___7:33
185 x 5___9:20

Leg Press
380 x 9___12:13
380 x 9___13:58
380 x 8___15:31
380 x 7___17:07
380 x 3___18:33 (leg cramps)

Leg Extensions
60 x 9___21:34
60 x 10___23:29
90 x 9___25:04
90 x 9___26:27
80 x 8___27:56

Leg Curls
50 x 11___29:29
60 x 9___31:25
60 x 8___33:00
60 x 8___34:39
50 x 6___36:52

Seated Calf Raises
45 x 9___38:02
90 x 9___39:40
90 x 8___41:18
70 x 8___42:50
70 x 8___44:09

Entire workout lasted for 44 minutes with an average heart rate of 121 beats per minute and a high heart rate of 153 beats per minute. I burned 439 calories during the workout.

Ironman_1964
07-24-2004, 12:45 AM
July 19, 2004
Chest
Flat Bench
225 x 12___:36
245 x 5___2:25
225 x 6___3:50
207 x 7___5:21
205 x 5___6:53

Flat Bench Dumbbell
75 x 10___10:09
75 x 9___12:27
75 x 7___14:17
65 x 8___16:13

Incline Bench Dumbbells
80 x 10___21:15
80 x 9___24:20
80 x 8___26:49
80 x 7___29:13

Incline Bench Fly’s
60 x 9___32:03
60 x 9___34:21
60 x 9___37:06

Entire workout lasted for 37 minutes with an average heart rate of 137 beats per minute and a high heart rate of 167 beats per minute. I burned 456 calories during the workout.

Ironman_1964
07-24-2004, 12:55 AM
July 20, 2004
Shoulders
Seated Press
60 x 15___:41
65 x 12___2:19
65 x 8___3:46
60 x 8___5:22
55 x 10___7:10

Upright Rows
80 x 10___8:40
90 x 9___10:07
90 x 8___11:23
90 x 9___12:54
90 x 8___14:17

Shrugs
225 x 10___16:46
245 x 9___18:45
245 x 9___20:27
245 x 9___22:17

Lateral Raises
25 x 12___25:03
25 x 10___26:38
25 x 11___28:07
25 x 8___29:34

Rear Deltoid Fly’s
25 x 14___47:07
25 x 11___48:38
25 x 10___49:50
25 x 6___50:49

Entire workout lasted for 50 minutes with an average heart rate of 127 beats per minute and a high heart rate of 161 beats per minute. I burned 545 calories during the workout.

ryuage
07-24-2004, 06:46 AM
great workout iron.

Ironman_1964
07-26-2004, 02:37 AM
great workout iron.
Thanks

Ironman_1964
07-26-2004, 02:38 AM
July 21, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14.
Average heart rate 156 beats per minute and a high heart rate of 171 beats per minute. Burned 467 calories at a body weight of 198 pounds


Back
Deadlift
225 x 10 (warm up)
315 x 7___:35 (all the bars were extremely smooth at this gym so I could not get a proper grip)
315 x 5___2:23
315 x 5___4:31
315 x 1___6:26

Bent Over Rows
135 x 10___9:53
155 x 8___11:37
155 x 7___13:24
135 x 8___15:44
135 x 9___16:51

Bent Over Rows Dumbbells
100 x 7___19:25
100 x 8___21:38
90 x 8___24:33
90 x 10___27:10
90 x 8___29:14

Pull Downs Wide Grip
? couldn’t read the numbers
? x 12___31:48
? x 7___33:29
? x 7___35:21

Seated Rows Close Grip
165 x 7___37:55
165 x 8___39:55
165 x 7___41:22

Entire workout lasted for 41 minutes with an average heart rate of 135 beats per minute and a high heart rate of 167 beats per minute. I burned 495 calories during the workout.

Ironman_1964
07-26-2004, 02:46 AM
July 22, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14.
Average heart rate 160 beats per minute and a high heart rate of 167 beats per minute. Burned 481 calories at a body weight of 198 pounds

Arms
Close Grip Bench
205 x 9___:29
225 x 3___1:54 (hand too close together)
225 x 5___3:43
205 x 6___5:26
185 x 8___7:17

Single Arm Extensions
25 x 15___10:08
30 x 10___11:52
30 x 9___13:25
30 x 10___15:16
30 x 7___16:56

Standing Dumbbell Curls
35 x 11___18:21
40 x 11___20:50
45 x 9___23:08
45 x 8___25:38
40 x 8___27:42

Standing Barbell Curls
85 x 11___31:49
85 x 8___33:14
85 x 8___35:03
85 x 7___37:12

Entire workout lasted for 37 minutes with an average heart rate of 137 beats per minute and a high heart rate of 167 beats per minute. I burned 457 calories during the workout.

Ironman_1964
07-26-2004, 02:53 AM
July 23, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 32 minutes on level 14.
Average heart rate 161 beats per minute and a high heart rate of 170 beats per minute. Burned 523 calories at a body weight of 198 pounds

Chest
Flat Bench
225 x 12___:30
225 x 8___1:54
225 x 7___3:28
225 x 5___5:08

Incline Bench Dumbbells
80 x 9___7:47
80 x 8___10:15
80 x 8___12:37
80 x 7___14:51

Flat Bench Dumbbells
75 x 10___19:25
75 x 9___21:56
75 x 7___24:34
75 x 8___27:37

Incline Fly’s
55 x 13___31:00
55 x 9___32:54
55 x 10___34:54
55 x 9___36:54

Entire workout lasted for 36 minutes with an average heart rate of 132 beats per minute and a high heart rate of 165 beats per minute. I burned 427 calories during the workout.

Ironman_1964
07-26-2004, 02:55 AM
July 24, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes on level 14.
Average heart rate 165 beats per minute and a high heart rate of 177 beats per minute. Burned 597 calories at a body weight of 198 pounds

Ironman_1964
07-26-2004, 02:56 AM
July 25, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes on level 14.
Average heart rate 169 beats per minute and a high heart rate of 179 beats per minute. Burned 625 calories at a body weight of 198 pounds

Ironman_1964
07-28-2004, 10:28 PM
July 26, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes 15 minutes level 14 and 15 minutes level 15.
Average heart rate 161 beats per minute and a high heart rate of 173 beats per minute. Burned 493 calories at a body weight of 198 pounds

Shoulders
Seated Press
60 x 15___:41
65 x 10___2:18
65 x 8___3:48
55 x 12___5:17
50 x 10___6:49

Upright Rows
85 x 10___9:31
85 x 10___11:04
85 x 11___12:34
85 x 7___14:01
85 x 9___15:32

Shrugs
225 x 10___17:56
225 x 9___19:30
225 x 9___21:02
225 x 8___22:30

Lateral Side Raises
25 x 13___25:33
25 x 9___27:05
25 x 11__ 28:39
20 x 12___29:59
20 x 11___31:22

Rear Deltoid Fly’s
25 x 10___32:52
20 x 13___34:27
20 x 8___36:02
15 x 11___37:18

Entire workout lasted for 37 minutes with an average heart rate of 140 beats per minute and a high heart rate of 165 beats per minute. I burned 476 calories during the workout.

Ironman_1964
07-28-2004, 10:44 PM
July 27, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes, 2.5 minutes level 14 and 33.5 minutes level 15.
Average heart rate 157 beats per minute and a high heart rate of 170 beats per minute. Burned 550 calories at a body weight of 190 pounds

Legs
225 x 4___:25
225 x 4___2:07
225 x 4___3:50
205 x 5___6:02
205 x 4___7:53
185 x 6___9:49

Leg Press
380 x 9___15:33
380 x 9___17:23
380 x 8___19:20
380 x 8__21:18

Leg Extensions
135 x 8___24:35
120 x 9___26:12
120 x 8___27:34
105 x 10___29:01
105 x 10___30:31

Leg Curls
60 x 10___32:20
70 x 12___39:00
70 x 9___35:34
60 x 8___37:20
60 x 9___38:57

Calf Raises
135 x 10___40:32
225 x 10___42:23
225 x 9___43:53
225 x 8___45:38
225 x 7___47:02



Entire workout lasted for 47 minutes with an average heart rate of 120 beats per minute and a high heart rate of 157 beats per minute. I burned 456 calories during the workout.

Ironman_1964
07-29-2004, 01:15 PM
July 28, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 15.
Average heart rate 161 beats per minute and a high heart rate of 169 beats per minute. Burned 487 calories at a body weight of 190 pounds

Arms
Standing Curls
105 x 9___:35
95 x 8___2:11
85 x 8___3:43
75 x 8___5:24
65 x 9___6:54

Standing Dumbbell Curls
35 x 11___9:35
40 x 9___11:19
40 x 7___13:07
30 x 10___14:51
30 x 10___16:46

Close Grip Bench
185 x 11___19:32
205 x 8___22:12
205 x 8___24:35
205 x 6___27:12

Single Arm Extensions
25 x 15___29:57
30 x 11___31:56
30 x 10___33:56
30 x 10___36:17
30 x 9___38:25

Workout lasted for 38 minutes with an average heart rate of 135 beats per minute and a high heart rate of 162 beats per minute. I burned 459 calories during the workout.

Ironman_1964
07-29-2004, 07:54 PM
July 29, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 15.
Average heart rate 161 beats per minute and a high heart rate of 171 beats per minute. Burned 490 calories at a body weight of 190 pounds

Back
Deadlifts
225 x 8___Warmup
315 x 9___:33
315 x 2___2:17 (strained back during this set)
Improper grip on the bar causing my back to twist during the upward movement of the exercise.

I tired to continue with bent over rows with dumbbells however; I was experiencing serve back pain and had to stop at the 8 minute mark. I did not complete any reps with the bent over rows with dumbbells.

Workout lasted for 8 minutes with an average heart rate of 130 beats per minute and a high heart rate of 175 beats per minute. I burned 91 calories during the workout.

Ironman_1964
08-01-2004, 09:46 AM
July 31, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 15.
Average heart rate 151 beats per minute and a high heart rate of 162 beats per minute. Burned 436 calories at a body weight of 190 pounds

Chest
Flat Bench
225 x 12___:32
225 x 10___2:28
225 x 8___4:34
225 x 6___6:38
225 x 4___8:27

Incline Dumbbells
75 x 12___11:34
75 x 12___13:57
75 x 12___16:55
75 x 10___19:41
75 x 11___22:17

Flat Bench Dumbbell Press
70 x 10___24:49
70 x 11___27:17
70 x 9___30:06
70 x 9___32:48

Flat Bench Fly’s
60 x 10___35:22
60 x 9___38:02
60 x 9___40:26
60 x 8___42:58

Workout lasted for 42 minutes with an average heart rate of 119 beats per minute and a high heart rate of 151 beats per minute. I burned 407 calories during the workout.


This is my first workout after straining my back a few days ago, I still have some pain in my lower back.

Ironman_1964
08-01-2004, 09:30 PM
August 1, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 15.
Average heart rate 148 beats per minute and a high heart rate of 158 beats per minute. Burned 422 calories at a body weight of 190 pounds

Arms (PM)
Close Grip Bench Press
185 x 12___:30
205 x 9___2:05
225 x 6___3:48
205 x 8___5:43
205 x 6___7:26

Single Arm Extensions
25 x 15___10:15
30 x 10___12:09
30 x 9___14:00

Pull Downs with Rope
110 x 12___15:48
110 x 10___17:11
110 x 10___18:33

Standing Dumbbell Curls
35 x 11___20:44
45 x 9___22:48
50 x 6___24:42
40 x 8___26:40

Standing Barbell Curl
70 x 12___28:51
90 x 7___30:45
100 x 5___32:51
70 x 10___34:21
70 x 6___36:11

Workout lasted for 36 minutes with an average heart rate of 117 beats per minute and a high heart rate of 153 beats per minute. I burned 339 calories during the workout.

Ironman_1964
08-06-2004, 11:57 AM
August 6, 2004

First day back in the Kingdom of Saudi Arabia after a 21 day vacation. I had three connecting flights and subsequently my luggage was lost along with my heart rate monitor and two pairs of running shoes. My total travel time was close to 40 hours with either delayed connections or missed connections. Even with the extended travel time, I still completed my daily routine of two workouts. Below are the results.


August 6, 2004
Cardio (PM)
Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes on level 15, I would guess my average heart rate was close to 163 beats per minutes for 35 minutes.


Weights (PM)
Back
My lower back is still sore from last week when I strained it by doing improper Deadlifts.

Bent Over Rows
135 x 10___:25
155 x 9___1:59
155 x 8___3:19
135 x 9___4:46
135 x 9___6:16

Bent Over Rows Barbells
80 x 15___8:24
90 x 10___10:26
90 x 12___12:49
90 x 11___15:06
90 x 11___17:16

Cybex Plate Loaded Rows
90 x 10___19:59
100 x 9___21:35
100 x 9___23:20
100 x 8___24:48
90 x 8___26:11

Wide Grip Pull Downs
100 x 10___29:24
100 x 9___30:40
100 x 9___32:14
100 x 7___33:27





Meals
Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Dry Roasted Peanuts (56 grams)
Protein 16 grams
Fat 28 grams
Carbohydrates 12 grams
Calories 320

Beef Top Sirloin (200grams)
Protein 61 grams
Fat 11 grams
Calories 366

ryuage
08-06-2004, 12:35 PM
40 hour total flight time, ouch!

Ironman_1964
08-07-2004, 08:01 AM
40 hour total flight time, ouch!

Total flight time was 16 hours, the remaining time was waiting.

Ironman_1964
08-07-2004, 09:18 AM
August 7, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
I still have not received my heart rate monitor however; the training continues. If I had to guess my average heart rate for today’s training, I would guess close to 168 beat per minute for 35 minutes. Overall, I had a great workout.


Weights
Arms
Close Grip Bench Press
225 x 10___:29
225 x 6___1:55
205 x 8___3:21
205 x 6___4:47
185 x 7___6:14

Single Arm Extensions
25 x 11___7:53
25 x 11___9:23
25 x 11___11:01

Pull Downs with Bar
130 x 15___13:00
140 x 15___14:26
150 x 12___15:44

Standing Barbell Curls
125 x 4___18:32
105 x 8___19:50
85 x 10___21:17
65 x 11___23:36

Dumbbell Curls
30 x 10___24:25
35 x 10___26:10
40 x 7___27:31
30 x 8___29:02
25 x 9___30:34

ryuage
08-07-2004, 09:56 AM
why not just take your pulse at varied times during your workout to get an estimate?

Ironman_1964
08-07-2004, 11:51 AM
why not just take your pulse at varied times during your workout to get an estimate?

Thanks, I will try tomorrow.

Ironman_1964
08-07-2004, 10:03 PM
August 8, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 15.

5 minutes / heart rate 166
10 minutes / heart rate 172
15 minutes / heart rate 174
20 minutes / heart rate 176
25 minutes / heart rate 178
30 minutes / heart rate 179

Ironman_1964
08-08-2004, 02:19 PM
August 8, 2004
Weight
Legs
Squats (ATF)
205 x 6___:29
205 x 6___2:19
185 x 6___4:17
185 x 5___6:03
185 x 5___7:45
135 x 7___9:19
135 x 7___10:52

Leg Press
400 x 8___13:42
400 x 9___15:25
400 x 8___17:00
400 x 8___18:54
400 x 8___20:49

Leg Extensions
170 x 9___23:26
150 x 9___24:45
150 x 9___26:05
150 x 9___27:27

Straight Leg Deadlifts
185 x 7___31:22
185 x 7___33:14
185 x 6___35:14
185 x 7___37:00

Overall a decent workout; I was concerned with the pain in my lower back from last week’s Deadlift workout however; did not experience any type of discomfort.



Meals
Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270


Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Dry Roasted Peanuts (28 grams)
Protein 8 grams
Fat 14 grams
Carbohydrates 6 grams
Calories 160

Chicken Breast 200 grams
Protein 46 grams
Fat 2.48 grams
Carbohydrates 0 grams
Calories 220

1apple
White Tuna
Protein 75 grams
Fat 5 grams
Carbohydrates 0
Calories 350

Light Mayonnaise
Fat 5 grams
Carbohydrates 1 gram
Calories 50

Cottage Cheese 200 grams
Protein 24 grams
Fat 9 grams
Carbohydrates 5 grams?
Calories 206

Ironman_1964
08-08-2004, 10:08 PM
August 9, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
30 minutes total.
1-7 minutes level 15
8-20 minutes level 14
21-30 minutes level 13

I finally received my “loss” luggage from my trip to the states and thankfully, all my belonging was intact, along with my Heart Rate Monitor.

Workout lasted for 30 minutes with an average heart rate of 175 beats per minute and a high heart rate of 185 beats per minute. I burned 554 calories during the workout at a body weight of 187 pounds.

Ironman_1964
08-09-2004, 01:22 PM
August 9, 2004
Weights
Shoulders
Seated Dumbbell Press
65 x 15___:37
75 x 8___1:57
75 x 6___3:24
65 x 8___5:00
55 x 8___6:28

Shrugs
225 x 11___8:57
225 x 10___10:21
225 x 11___11:44
245 x 8___17:08
245 x 9___19:25

Upright Rows
95 x 10___16:50
95 x 9___18:14
85 x 10___19:41
85 x 9___21:07
85 x 10___22:39

Lateral Side Raises
25 x 10___24:32
25 x 9___25:50
20 x 11___27:23
20 x 11___29:08
20 x 12___30:38

Rear Deltoid Fly’s
25 x 10___32:31
25 x 9___33:57
20 x 11___35:26
20 x 8___36:54


Entire workout lasted for 36 minutes with an average heart rate of 144 beats per minute and a high heart rate of 167 beats per minute. I burned 470 calories during the workout.


Meals
Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3 grams
Carbohydrates 23 grams
Calories 270

Chicken Breast 150 grams
Protein 46 grams
Fat 5 grams
Carbohydrates 0 grams
Calories 248

Brown Rice
Protein 3 grams
Fat 5 grams
Carbohydrates 29 grams
Calories 140

White Tuna
Protein 75 grams
Fat 5 grams
Carbohydrates 0
Calories 350

Light Mayonnaise
Fat 5 grams
Carbohydrates 1 gram
Calories 50

3 apples

Cottage Cheese 200 grams
Protein 24 grams
Fat 9 grams
Carbohydrates 5 grams?
Calories 206

Ironman_1964
08-10-2004, 01:16 PM
August 10, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 14.
Average heart rate 162 beats per minute and a high heart rate of 175 beats per minute. Burned 474 calories at a body weight of 187 pounds


Weights (PM)
Chest
Flat Bench
225 x 17___:37
245 x 7___2:02
245 x 4___3:25
225 x 6___4:55
225 x 4___6:13

Incline Dumbbells
85 x 8___8:57
85 x 8___11:04
75 x 8___12:31
75 x 9___14:37
75 x 8___16:50

Flat Bench Dumbbells
65 x 8___19;04
65 x 8___20:53
65 x 8___22:50
65 x 8___24:56

Incline Fly’s
55 x 13___27:12
55 x 11___29:26
55 x 10___31:22
55 x 9___33:18


Workout lasted for 33 minutes with an average heart rate of 143 beats per minute and a high heart rate of 166 beats per minute. I burned 423 calories during the workout.


Meals
Myoplex
Protein 42 grams
Fat 3grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3 grams
Carbohydrates 23 grams
Calories 270

Chicken Breast 150 grams
Protein 46 grams
Fat 5 grams
Carbohydrates 0 grams
Calories 248

Brown Rice
Protein 3 grams
Fat 5 grams
Carbohydrates 29 grams
Calories 140

White Tuna
Protein 75 grams
Fat 5 grams
Carbohydrates 0
Calories 350

Light Mayonnaise
Fat 5 grams
Carbohydrates 1 gram
Calories 50

2 apples

Cottage Cheese 200 grams
Protein 24 grams
Fat 9 grams
Carbohydrates 5 grams by difference?
Calories 206

cashew nuts, raw 25 grams
Protein 4.55
Fat 10.96
Carbohydrates 7.55 grams by difference?
Calories 138

Pure Protein Bar “Revolution”
Protein 32 grams
Fat 9 grams
Carbohydrate 26

Protein 269 grams
Fat 55 grams
Carbohydrates 114 grams

Ironman_1964
08-11-2004, 01:00 PM
August 11, 2004
Cardio (AM)
Swam for 38 minutes with an average heart rate of 131 beats per minute and a high heart rate of 153 beats per minute, burned 412 calories.


Weights (PM)
Back
I injured my back a few weeks ago and I wanted to track my process by conducting a light back workout. Overall, my back is getting stronger; I did not experience any type of discomfort.

Deadlifts
225 x 10 (warm up)
315 x 9___:37
315 x 7___2:27
315 x 6___4:36
315 x 5___6:41

Bent Over Rows Barbells
135 x 9___10:16
155 x 9___12:20
155 x 8___14:14
155 x 8___16:15

Pull Downs with Small Bar
120 x 7___19:08
100 x 11___20:39
100 x 10___22:20
90 x 9___23:35
90 x 8___24:41

Bent Over Rows Dumbbells
80 x 11___27:58
80 x 10___30:00
80 x 10___32:48


Workout lasted for 32minutes with an average heart rate of 136 beats per minute and a high heart rate of 175 beats per minute. I burned 391 calories during the workout.

Meals
Myoplex
Protein 42 grams
Fat 3 grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3 grams
Carbohydrates 23 grams
Calories 270

Myoplex
Protein 42 grams
Fat 3 grams
Carbohydrates 23 grams
Calories 270

Chicken Breast 150 grams
Protein 46 grams
Fat 5 grams
Carbohydrates 0 grams
Calories 248

Brown Rice
Protein 3 grams
Fat 5 grams
Carbohydrates 29 grams
Calories 140

White Tuna
Protein 75 grams
Fat 5 grams
Carbohydrates 0
Calories 350

Light Mayonnaise
Fat 5 grams
Carbohydrates 1 gram
Calories 50

Cottage Cheese 200 grams
Protein 24 grams
Fat 9 grams
Carbohydrates 5 grams by difference?
Calories 206

1 apple

Cashew nuts, raw 50 grams
Protein 9
Fat 22 grams
Carbohydrates 15 grams by difference?
Calories 276

Protein 279 grams
Fat 57 grams
Carbohydrates 119 grams

Ironman_1964
08-12-2004, 02:11 PM
August 12, 2004
Cardio (AM)

Lifefitness 9500 Elliptical Trainer
Trained for 35 minutes on level 15.
Average heart rate 161 beats per minute and a high heart rate of 174 beats per minute. Burned 543 calories at a body weight of 187 pounds

Weights (PM)
Arms
Close Grip Bench Press
225 x 9___:28
225 x 6___1:50
205 x 7___3:12
205 x 5___4:32
185 x 6___5:56

Over Head Extensions
75 x 14___8:37
75 x 11___10:12
75 x 9___11:51
75 x 8___13:31

Standing Curls
125 x 5___15:57
105 x 8___17:20
85 x 11___18:53
65 x 11___20:23
65 x 7___21:44

Standing Dumbbell Curls
30 x 10___23:43
40 x 7___25:28
35 x 8___27:23
35 x 8___29:30
30 x 8___30:57

Workout lasted for 30 minutes with an average heart rate of 140 beats per minute and a high heart rate of 164 beats per minute. I burned 381 calories during the workout.




Meals
Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 200 grams / Protein 62 grams / Fat 7 grams / Carbs 0 grams / Calories 330

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

2 apples

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cashew nuts, raw 25 grams / Protein 4.55 / Fat 10.96 / Carbohydrates 7.55 grams by difference / Calories 138


Protein 252 grams
Fat 47 grams
Carbohydrates 88 grams
Total Calories 1754

Ironman_1964
08-13-2004, 12:47 PM
August 13, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14.
Average heart rate 164 beats per minute and a high heart rate of 171 beats per minute. Burned 622 calories at a body weight of 187 pounds

Weights (PM)
Rest Day


Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

1 apples

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cashew nuts, raw 50 grams / Protein 9 / Fat 21 / Carbohydrates 15 grams by difference / Calories 276


Protein 261 grams
Fat 88 grams
Carbohydrates 123 grams
Total Calories 1988

Ironman_1964
08-14-2004, 12:49 PM
August 14, 2004

Weights (PM)
Legs
Squats Butt to the floor
I felt weak during today’s leg workout.
185 x 6___:29
185 x 5___2:05
205 x 5___3:44
225 x 4___5:51
185 x 5___7:38
135 x 9___9:21
135 x 8___10:47

Leg Press
390 x 10___13:04
480 x 9___15:06
480 x 8___17:14
480 x 7___18:59
380 x 11___20:49

Leg Extensions
160 x 10___23:47
160 x 9___25:12
140 x 11___26:38
140 x 11___28:23

Stiff Leg Deadlifts
205 x 9___32:13
205 x 9___34:222
205 x 10__36:28
205 x 9___38:19
205 x 6___39:47

Good Mornings
45 x 10___41:59
65 x 10___42:43
85 x 10___45:39
85 x 7___47:45


Workout lasted for 47 minutes with an average heart rate of 130 beats per minute and a high heart rate of 166 beats per minute. I burned 500 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 200 grams / Protein 62 grams / Fat 7 grams / Carbs 0 grams / Calories 330

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 60 grams / Fat 5 grams / Carbohydrates 0
Calories 350

1 apples

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cashew nuts, raw 50 grams / Protein 9 / Fat 21 / Carbohydrates 15 grams by difference / Calories 276


Protein 284 grams
Fat 59 grams
Carbohydrates 118 grams
Total Calories 2112

Ironman_1964
08-15-2004, 01:17 PM
August 15, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes.
1-22 minutes level 14
23-40 minutes level 15
Average heart rate 158 beats per minute and a high heart rate of 176 beats per minute. Burned 584 calories at a body weight of 187 pounds

Heart rate monitor did not record the first 4 minutes of the exercise.

Weights (PM)
Shoulders
Standing Military Press
155 x 5___:28
145 x 6___1:57
115 x 10___3:38
115 x 8___5:09
85 x 9___6:39

Shrugs
225 x 11___8:31
225 x 11___9:54
225 x 8___11:18
225 x 9___12:41
225 x 9___14:11

Upright Rows
105 x 10___16:41
105 x 8___18:19
85 x 10___19:56
85 x 11___21;26
85 x 10___22:56

Lateral Side Raises
25 x 11___25:14
25 x 10___26:49
20 x 11___28:23
20 x 11___29:53
20 x 11___31: 50

Rear Deltoid Fly’s
25 x 10___32:51
20 x 10___34:07
20 x 10___35:33
20 x 9___37:13


Workout lasted for 47 minutes with an average heart rate of 130 beats per minute and a high heart rate of 166 beats per minute. I burned 500 calories during the workout.

Meals
Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 200 grams / Protein 62 grams / Fat 7 grams / Carbs 0 grams / Calories 330

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 60 grams / Fat 5 grams / Carbohydrates 0
Calories 350

1 apples

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cashew nuts, raw 50 grams / Protein 9 / Fat 21 / Carbohydrates 15 grams by difference / Calories 276

Almonds 50 grams / protein 10 grams / Fat 25 grams / Carbohydrates 9 / calories 289

Protein 293 grams
Fat 84 grams
Carbohydrates 127 grams
Total Calories 2401

Ironman_1964
08-16-2004, 12:55 PM
August 16, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14.
Average heart rate 161 beats per minute and a high heart rate of 177 beats per minute. Burned 602 calories at a body weight of 187 pounds


Weights (PM)
Arms
Close Grip Bench Press
235 x 8___:28
225 x 7___1:57
225 x 5___3:20
205 x 6___4:45
205 x 5___6:06

Standing Extensions
75 x 15___8:44
85 x 11___10:17
95 x 8___11:55
85 x 8___13:26
75 x 9___14:59

Standing Barbell Curl
125 x 5___17:00
105 x 9___18:55
105 x 6___20:15
85 x 9___21:45
85 x 6___22:58

Dumbbell Curls
40 x 8___25:11
40 x 7___26:56
35 x 8___28:45
35 x 9___30:36
35 x 10___32:28



Workout lasted for 32 minutes with an average heart rate of 140 beats per minute and a high heart rate of 166 beats per minute. I burned 382 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 60 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

2 apples

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Almonds 50 grams / protein 10 grams / Fat 25 grams / Carbohydrates 9 / calories 289

Protein 269 grams
Fat 63 grams
Carbohydrates 113 grams
Total Calories 2093

Ironman_1964
08-17-2004, 12:30 PM
August 17, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14.
Average heart rate 164 beats per minute and a high heart rate of 174 beats per minute. Burned 620 calories at a body weight of 187 pounds.

Weights (PM)
Back
Deadlift
225 x 10 warm up
315 x 8___:28
315 x 6___2:30
315 x 7___4:36
315 x 4___6:23

Standing Press Behind Neck
135 x 9___9:36
135 x 10___11:38
135 x 7___13:32
135 x 6___15:32

Bent Over Rows
155 x 11___17:44
175 x 7___19:31
155 x 8___21:18
155 x 8___22:57

Bent Over Rows Dumbbells
90 x 10___26:15
90 x 10___28:13
90 x 10___30:39
90 x 10___33:05


Workout lasted for 33 minutes with an average heart rate of 141 beats per minute and a high heart rate of 168 beats per minute. I burned 396 calories during the workout.

Meals
Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 60 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

2 apples

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Protein 278 grams
Fat 76 grams
Carbohydrates 144 grams
Total Calories 2214

Ironman_1964
08-18-2004, 05:52 PM
August 18, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14.
Average heart rate 159 beats per minute and a high heart rate of 173beats per minute in addition burned 585 calories at a body weight of 187 pounds.

Weights (PM)
Flat Bench Press
250 x 8___:28
235 x 8___1:56
225 x 7___3:16
225 x 6___4:41

Flat Bench Dumbbell Press
75 x 9___6:42
75 x 7___8:10
65 x 10___10:06
65 x 9___11:41
65 x 7___13:22

Incline Dumbbell Press
80 x 7___15:17
80 x 8___17:08
80 x 7___19:00
80 x 7___20:50`

Incline Fly’s
65 x 11___23:27
65 x 10___25:24
65 x 8___27:35
65 x 9___30:01



Workout lasted for 30 minutes with an average heart rate of 13 beats per minute and a high heart rate of 165 beats per minute. I burned 352 calories during the workout.

Meals
Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 200 grams / Protein 62 grams / Fat 7 grams / Carbs 0 grams / Calories 330

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Carrots 170 grams / Protein 1 gram / Fat 0 / Carbohydrates 14 grams / calories 60

Almonds 25 grams / Protein 5 grams / Fat 12 grams / Carbohydrates 4 grams / Calories 144

Protein 336 grams
Fat 100 grams
Carbohydrates 138 grams
Total Calories 2566

Ironman_1964
08-19-2004, 03:14 PM
August 19 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 13
Average heart rate 154 beats per minute and a high heart rate of 160 beats per minute in addition burned 416 calories at a body weight of 187 pounds.


Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Chicken Breast 200 grams / Protein 62 grams / Fat 7 grams / Carbs 0 grams / Calories 330

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Almonds 50 grams / protein 10 grams / Fat 25 grams / Carbohydrates 9 / calories 289

BIG C
08-19-2004, 05:38 PM
Nice workouts!

Awesome flat bench and close grip bench!!

How close are your hands on the close grip bench?

Keep up the good work!

Ironman_1964
08-19-2004, 09:41 PM
Nice workouts!

Awesome flat bench and close grip bench!!

How close are your hands on the close grip bench?

Keep up the good work!

I use the standard Olympic Bar. I place my middle finger, where the groove portion and the smooth portion meet. In addition, I use a control descent when performing this exercise. Thanks for posting.

Ðragons
08-20-2004, 03:11 AM
heyyy, looking good on the cardio, and then u have the audacity to go and lift a big weight :p respect.

Cris

Ironman_1964
08-20-2004, 12:24 PM
heyyy, looking good on the cardio, and then u have the audacity to go and lift a big weight :p respect.

Cris

Thanks for the compliment

Ironman_1964
08-20-2004, 12:27 PM
August 20, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes.
1-5 minutes level 14
6-40 minutes level 15
Average heart rate 161 beats per minute and a high heart rate of 173 beats per minute in addition burned 602 calories at a body weight of 187 pounds.

Weight Lifting (PM)
Legs
Squats (butt to the floor)
185 x 9___:33
205 x 5___2:16
185 x 6___4:03
155 x 10___6:08
135 x 12___7:58
135 x 9___9:42

Leg Press
400 x 11___13:17
450 x 9___15:24
450 x 8___17:27
380 x 13___19:39
380 x 11___21:21

Leg Extensions
160 x 9___25:48
140 x 11___27:08
140 x 9___28:28
120 x 12___29:57

Stiff Leg Deadlifts
205 x 6___33:43
205 x 8___35:57
205 x 5___37:40
205 x 6___39:31

Good Mornings
85 x 8___44:22
85 x 10___46:22
85 x 8___49:03
85 x 9___50:39


Workout lasted for 50 minutes with an average heart rate of 131 beats per minute and a high heart rate of 167 beats per minute. I burned 536 calories during the workout.


Meals
MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 200 grams / Protein 62 grams / Fat 7 grams / Carbs 0 grams / Calories 330

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206



Protein 248 grams
Fat 72 grams
Carbohydrates 71 grams
Total Calories 1956

Ironman_1964
08-21-2004, 05:08 PM
August 21, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15. Heart Monitor did not record for 5:30 minutes.
Average heart rate 154 beats per minute and a high heart rate of 170 beats per minute in addition burned 551 calories at a body weight of 187 pounds.

Weight Lifting (PM)
Calf Raises (not timed)
Standing
225 x 12
225 x 12
225 x 9
225 x 9

Seated Calf Raises
70 x 9
70 x 10
70 x 8
70 x 12

Shoulders
Seated Dumbbell Press
65 x 15___:43
65 x 10___2:17
55 x 9___3:48
55 x 10___5:23
55 x 8___6:51

Shrugs
225 x 12___9:44
225 x 12___11:15
225 x 8___12:38
225 x 6___14:06
225 x 7___15:25

Upright Rows
85 x 12___17:49
105 x 10___19:31
105 x 8___21:22
85 x 9___22:54

Standing Military Press
135 x 6___25:40
135 x 4___27:04
135 x 5___28:42

Lateral Raises Fly’s
20 x 13___30:46
20 x 14___33:09
20 x 14___35:09
20 x 12___36:46

Rear Deltoid Fly’s
25 x 6___38:15
20 x 11___39:42
20 x 7___40:52
15 x 9___42:08



Workout lasted for 42 minutes with an average heart rate of 130 beats per minute and a high heart rate of 160 beats per minute. I burned 439 calories during the workout.



Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320


Protein 287 grams
Fat 117 grams
Carbohydrates 105 grams
Total Calories 2534

Ironman_1964
08-22-2004, 01:38 PM
August 22, 2004

Back
Deadlift
225 x 10 (warm up)
315 x 8___:35
315 x 4___2:36
315 x 7___4:38
315 x 5___7:06

Bent Over Rows Barbell
135 x 12___10:43
155 x 9___12:51
155 x 7___14:47
135 x 9___16:37
135 x 9___18:13

Close Grip Pull Downs
115 x 9___20:15
100 x 14___22:37
100 x 11___24:28
100 x 10___25:57

Pull Ups Body Weight
5 x 27:55

Bent Over Rows Dumbbells
90 x 10___31:15
90 x 10___33:40
90 x 10___36:20
90 x 8___38:12

Workout lasted for 38 minutes with an average heart rate of 135 beats per minute and a high heart rate of 170 beats per minute. I burned 425 calories during the workout.



Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by
difference? / Calories 206

Beef Sirloin 150 grams / Protein 44 / Fat 13 grams / Carbohydrates 0 / Calories 309

Ðragons
08-22-2004, 01:40 PM
hey how do u do your workout heart rate is it something u have to buy?

Ironman_1964
08-23-2004, 09:54 AM
hey how do u do your workout heart rate is it something u have to buy?

I use a Polar Heart Monitor 720i (purchased in the PX) for both my Cardio sessions and weight lifting sessions however; for the Cardio sessions, the emphasis is heart rate and weight lifting session the emphasis is placed on the muscle.

Ironman_1964
08-23-2004, 01:49 PM
August 23, 2004


Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14. Average heart rate 159 beats per minute and a high heart rate of 172 beats per minute in addition burned 602 calories at a body weight of 187 pounds.

Weights (PM)
Arms
Standing Curls
125 x 6___:30
115 x 5___1:55
105 x 7___3:34
85 x 10___5:09
85 x 7___6:30
65 x 12___8:07

Dumbbell Curls
40 x 9___10:19
40 x 9___12:11
50 x 4 ½ ___13:54
40 x 8___15:49
40 x 6___17:49

Close Grip Bench Press
235 x 8___22:55
235 x 5___24:54
225 x 6___26:40
205 x 4___28:19
205 x 6___30:19

Two Arm Extensions
75 x 15___33:42
85 x 11___35:42
85 x 8___37:36

Pull Downs
130 x 10___39:24
150 x 12___40:23
150 x 12___41:41


Workout lasted for 41 minutes with an average heart rate of 129 beats per minute and a high heart rate of 166 beats per minute. I burned 429 calories during the workout.



Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by
difference? / Calories 206

Cashew nuts, raw 50 grams / Protein 9 / Fat 21 / Carbohydrates 15 grams by difference / Calories 276



Protein 307 grams
Fat 119 grams
Carbohydrates 108

Ironman_1964
08-24-2004, 12:08 PM
August 24, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14. Average heart rate 156 beats per minute and a high heart rate of 170 beats per minute in addition burned 565 calories at a body weight of 187 pounds.


Chest
Flat Bench
275 x 4___:20
245 x 8___2:04
225 x 9___3:32
225 x 6___4:52

Incline Dumbbell
100 x 8___8:22
90 x 7___10:00
90 x 6___11:59
80 x 8___13:45
80 x 8___15:30

Flat Bench Dumbbell
75 x 8___18:10
75 x 8___20:30
75 x 9___23:33
75 x 7___25:20

Incline Fly’s
75 x 9___28:24
75 x 7___30:17
75 x 6___32:23

Dips
11___35:17
8___36:46

Workout lasted for 36 minutes with an average heart rate of 137 beats per minute and a high heart rate of 166 beats per minute. I burned 424 calories during the workout.



Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270



Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Tuna / Protein 40 grams / Fat 21 grams / Carbs 0 grams / calories 385


Protein 330 grams
Fat 138 grams
Carbohydrates 110 grams
Calories 2919

Ðragons
08-24-2004, 03:29 PM
I use a Polar Heart Monitor 720i (purchased in the PX) for both my Cardio sessions and weight lifting sessions however; for the Cardio sessions, the emphasis is heart rate and weight lifting session the emphasis is placed on the muscle.

where can i buy these? id be interested to know what i do during a workout sess.

+ u got a big shrug lift there my man

Ironman_1964
08-25-2004, 01:03 PM
where can i buy these? id be interested to know what i do during a workout sess.

+ u got a big shrug lift there my man

You can always try eBay for a great deal, just type in Polar Heart Rate Monitor in the search bar. Good Luck

Ironman_1964
08-26-2004, 01:13 PM
August 26, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14. Average heart rate 157 beats per minute and a high heart rate of 170 beats per minute in addition burned 582 calories at a body weight of 187 pounds.


Weights (PM)
Calf
Standing Calf Raises
225 x 11
275 x 10
275 x 8
245 x 8
225 x 9

Seated Calf Raises
70 x 10
70 x 9
70 x 9
55 x 12
55 x 10

Wide Grip Pull Up
7
5
3


Meals


Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

ryuage
08-26-2004, 04:13 PM
diet, cardio, and lifting looking good iron!

Ironman_1964
08-27-2004, 10:21 AM
diet, cardio, and lifting looking good iron!

Thanks, I’m trying to stay consistent.

Ironman_1964
08-27-2004, 12:35 PM
August 27, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes.
1-20 minutes level 14
21-40 minutes level 15
Average heart rate 159 beats per minute and a high heart rate of 169 beats per minute in addition burned 586 calories at a body weight of 187 pounds.


Weights (PM)
Rest Day

Meals


Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Olive Oil 1 table spoon / Fat 14 grams / Calories 120

Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320


Protein 287 grams
Fat 131 grams
Carbohydrates 105 grams
Calories 2354

Ironman_1964
08-28-2004, 12:18 PM
August 28, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes.
1-20 minutes level 14
21-40 minutes level 15
Average heart rate 155 beats per minute and a high heart rate of 169 beats per minute in addition burned 565 calories at a body weight of 187 pounds.


Weights (PM)
Deadlifts
225 x 10 warm up
315 x 9___:35
365 x 3___2:55
335 x 5___5:07
315 x 7___7:53

Bent Over Rows
135 x 12___11:10
155 x 8___13:13
155 x 7___15:05
135 x 8___16:54
135 x 8___18:37

Press Behind Back
135 x 9___21:02
135 x 8___22:57
135 x 6___25:24

Bent Over Rows
100 x 9___29:20
100 x 7___31:29
80 x 12___34:22
80 x 12___36:52

Workout lasted for 36 minutes with an average heart rate of 134 beats per minute and a high heart rate of 174 beats per minute. I burned 398 calories during the workout.


Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Almonds 50 grams / Protein 10 grams / Fats 25grams / Carbohydrates 9 grams / Calories 289

BIG C
08-28-2004, 06:48 PM
Nice weight on those deads.

Ironman_1964
08-29-2004, 11:35 AM
Nice weight on those deads.

Thanks, I started doing Deadlifts 18 months ago and can really tell the difference in my overall muscle development.

Ironman_1964
08-30-2004, 04:57 PM
August 29, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes.
1-20 minutes level 14
21-40 minutes level 15
Average heart rate 160 beats per minute and a high heart rate of 169 beats per minute in addition burned 565 calories at a body weight of 187 pounds.


Weights (PM)
Flat Bench
250 x 9___:29
235 x 8___2:09
225 x 7___3:36
225 x 5___5:01

Incline Dumbbell
90 x 10___9:01
90 x 7___11:07
80 x 9___13:18
80 x 8___15:28
80 x 6___17:35

Flat Bench Press Dumbbell
75 x 9___20:20
65 x 9___22:20
65 x 7___24:18
65 x 8___26:33

Close Grip Bench Press
205 x 1___30:30
185 x 5___32:18
Initially I wanted to work triceps after chest however I did not have enough strength to work triceps.

Dips
11___34:18
11___36:27
10___38:48
8___40:08

Workout lasted for 40 minutes with an average heart rate of 131 beats per minute and a high heart rate of 164 beats per minute. I burned 425 calories during the workout.


Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Ironman_1964
08-30-2004, 05:21 PM
August 30, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15.
Average heart rate 158 beats per minute and a high heart rate of 168 beats per minute in addition burned 583 calories at a body weight of 187 pounds.


Weights (PM)
Shoulders
Standing Military Press
155 x 7___:30
135 x 9___2:06
135 x 5___3:32
105 x 9___5:07
105 x 6___6:35
85 x 9___8:14

Upright Rows
105 x 7___10:14
105 x 8___11:44
85 x 10___13:21
85 x 9___14:55
85 x 9___16:24

Shrugs
225 x 11___18:35
225 x 10___20:09
245 x 9___21:34
245 x 8___22:59
225 x 8___24:24

Lateral Sides Raises
25 x 13___27:02
25 x 11___28:37
25 x 10___30:09
25 x 9___31:35

Rear Deltoid Fly’s
25 x 6___33:09
20 x 9___35:00
20 x 8___36:23
15 x 8___37:53
15 x 8___39:23

Seated Dumbbell Press
55 x 9___40:08

Workout lasted for 40 minutes with an average heart rate of 134 beats per minute and a high heart rate of 165 beats per minute. I burned 445 calories during the workout.


Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Ironman_1964
09-01-2004, 06:20 AM
August 31, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15.
Average heart rate 158 beats per minute and a high heart rate of 170 beats per minute in addition burned 578 calories at a body weight of 187 pounds.


Weights (PM)
Arms
Close Grip Bench Press
225 x 9___:30
225 x 5___1:50
205 x 8___3:15
205 x 6___4:43
185 x 6___5:55

Pull Downs w/bar
130 x 15___7:46
150 x 13___9:21
150 x 12___11:01
150 x 10___12:28
140 x 10___13:52

Barbell Curls
125 x 5___16:22
105 x 9___17:54
85 x 10___19:35
85 x 6___20:55
65 x 6___22:09

Curls Cambered Bar
75 x 11___24:43
85 x 7___26:17
85 x 9___28:21

Dumbbell Curls
35 x 9___30:07
45 x 5___32:13

Reverse Curls
45 x 11___33:58
55 x 10___35:20
55 x 8___36:49

Workout lasted for 36 minutes with an average heart rate of 135 beats per minute and a high heart rate of 166 beats per minute. I burned 446 calories during the workout.

Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

ryuage
09-01-2004, 12:00 PM
strong arm session, good stuff.

Ironman_1964
09-01-2004, 01:49 PM
strong arm session, good stuff.

Thanks,
My number one priority is to increase the weight on my squats

Ironman_1964
09-02-2004, 12:58 PM
September 1, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15.
Average heart rate 161 beats per minute and a high heart rate of 173 beats per minute in addition burned 602 calories at a body weight of 187 pounds.


Weights (PM)
Legs
Squats
225 x 5___:30
225 x 4___2:04
205 x 5___3:44
205 x 6___5:38
205 x 5___7:27
185 x 6___9:13
185 x 5___10:39

Leg Press
360 x 10___16:33
450 x 9___18:50
450 x 8___20:57
450 x 7___23:02
360 x 11___24:43
360 x 8___26:18

Leg Extensions
170 x 9___29:06
160 x 9___30:27
150 x 9___32:01

Stiff Leg Deadlifts
205 x 8___36:08
205 x 8___38:11
205 x 7___40:01
205 x 6___42:03

Good Morning Exercises
85 x 10___46:26
85 x 10___48:21
85 x 9___50:16
85 x 6___52:12

Workout lasted for 52 minutes with an average heart rate of 122 beats per minute and a high heart rate of 157 beats per minute. I burned 488 calories during the workout.


Meals

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260

MET-RX / Protein 42 grams / Fat 3 grams / Carbohydrates 18 grams / Calories 260


Chicken Breast 150 grams / Protein 46 grams / Fat 5 grams / Carbs 0 grams / Calories 248

Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Almonds 75grams / Protein 15grams / Fats 37grams / Carbohydrates 14 grams

Ironman_1964
09-02-2004, 01:12 PM
September 2, 2004

Weights (PM)
Calves
Standing Calf Raises
225 x 12
275 x 9
275 x 7
245 x 8
245 x 6
225 x 8

Seated Calf Raises
45 x 12
70 x 10
70 x 10
70 x 9
70 x 11


Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270


White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

White Tuna / Protein 75 grams / Fat 5 grams / Carbohydrates 0
Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates 19 grams / Calories 578

Ironman_1964
09-03-2004, 01:28 PM
September 3, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 14.
Average heart rate 164 beats per minute and a high heart rate of 175 beats per minute in addition burned 625 calories at a body weight of 187 pounds.


Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270


White Tuna / Protein 75 grams / Fat 5 grams /Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50

White Tuna / Protein 75 grams / Fat 5 grams /Calories 350
Light Mayonnaise / Fat 5 grams / Carbohydrates 1 gram /
Calories 50


Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates

Ironman_1964
09-04-2004, 12:24 PM
September 4, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 42 minutes on level 14.
Average heart rate 160 beats per minute and a high heart rate of 171 beats per minute in addition burned 626 calories at a body weight of 187 pounds.

Weights (PM)
Deadlifts
225 x 10 warm up
315 x 10___:37
375 x 3___4:03
345 x 5___6:50
325 x 5___9:34

Bent Over Rows
135 x 11___12:59
155 x 9___14:56
155 x 8___16:48
145 x 8___18:46

Wide Grip Behind the Back Press
135 x 9___21:39
135 x 9___22:37
135 x 6___25:29

Pull Downs w/ small bar and wide bar
120 x 11___29:08 small bar
115 x 8___30:58
100 x 11___32:58
100 x 9___34:42

Bent Over Rows
90 x 10___37:58
90 x 10___39:59
90 x 7___42:27

Workout lasted for 42 minutes with an average heart rate of 139 beats per minute and a high heart rate of 176 beats per minute. I burned 495 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270


White Tuna / Protein 75 grams / Fat 5 grams /Calories 350
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 16 / Fats 28 grams / Carbohydrates 12 grams / calories 320

Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates 19 grams / Calories 578

Carrots 170 grams / Protein 1 gram / Fat 0 / Carbohydrates 14 grams / calories 60

Ironman_1964
09-17-2004, 09:30 AM
September 5, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 42 minutes on level 14.
Average heart rate 153 beats per minute and a high heart rate of 165 beats per minute in addition burned 601 calories at a body weight of 187 pounds.

Weights (PM)
Flat Bench
250 x 10___:34
225 x 10___2:09
225 x 7___3:39
225 x 7___4:52

Incline Dumbbells
85 x 8___7:17
75 x 8___8:58
75 x 11___11:28
75 x 9___13:49
75 x 7___16:25

Flat Bench Dumbbells
60 x 10___19:02
60 x 10___21:15
60 x 9___23:17
60 x 9___25:21

Flat Bench Fly’s
50 x 13___27:34
50 x 13___29:45
50 x 10___31:51
50 x 11___34:43

Dips
10___37:06
10___38:28
8___38:28

Workout lasted for 38 minutes with an average heart rate of 129 beats per minute and a high heart rate of 161 beats per minute. I burned 4095 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270


White Tuna / Protein 75 grams / Fat 5 grams /Calories 350
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

White Tuna / Protein 75 grams / Fat 5 grams /Calories 350


Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206

Cottage Cheese 200 grams / Protein 24 grams / Fat 9 grams / Carbohydrates 5 grams by difference? / Calories 206


Dry Roasted Peanuts 56 grams / Protein 24 / Fats 42 grams / Carbohydrates 18 grams / calories 480

Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates 19 grams / Calories 578

Chicken Breast 75 grams / Protein 23 grams / 2 grams / Carbohydrates 0 / Calories 124

1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

Ironman_1964
09-17-2004, 09:31 AM
September 6, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 42 minutes on level 14.
Average heart rate 154 beats per minute and a high heart rate of 163 beats per minute in addition burned 624 calories at a body weight of 187 pounds.

Weights (PM)
Shoulders
Seated Dumbbell Press
70 x 15___:40
70 x 9___2:12
60 x 9___3:41
60 x 7___5:08
50 x 9___8:31

Shrugs
225 x 11___10:38
275 x 8___12:13
275 x 8___13:41
245 x 9___15:17
245 x 8___16:52

Upright Rows
105 x 8___19:09
105 x 8___20:37
85 x 12___22:07
85 x 12___23:58
85 x 9___25:25

Straight Arm Extensions
15 x 10___28:45
15 x 8___30:20
10 x 12___33:05
10 x 12___34:32

Rear Deltoid Fly’s
20 x 12___36:02
20 x 10___37:41
20 x 7___39:07

Workout lasted for 39 minutes with an average heart rate of 130 beats per minute and a high heart rate of 161 beats per minute. I burned 406 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270


White Tuna / Protein 75 grams / Fat 5 grams /Calories 350
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140


Dry Roasted Peanuts 56 grams / Protein 24 / Fats 42 grams / Carbohydrates 18 grams / calories 320

Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates 19 grams / Calories 578


Chicken Breast 75 grams / Protein 23 grams / 2 grams / Carbohydrates 0 / Calories 124

Chicken Breast 150 grams / 47 grams / 5 grams / Calories 248

1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

Ironman_1964
09-25-2004, 10:14 AM
September 7, 2004

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 43 minutes on level 14.
Average heart rate 154 beats per minute and a high heart rate of 171 beats per minute in addition burned 601 calories at a body weight of 187 pounds.

Weights (PM)
Arms
Close Grip Bench Press
235 x 7___:27
225 x 7___1:53
205 x 8___3:27
185 x 7___4:51
185 x 6___6:15

Pull Downs with straight bar
130 x 14___8:43
130 x 10___10:10
120 x 12___11:30
120 x 12:58

Standing Curls
85 x 15___14:39
105 x 7___16:44
85 x 10___18:17
85 x 8___19:58
65 x 11___21:37

Dumbbell Curls
40 x 9___24:38
50 x 5___26:36
35 x 10___28:37
35 x 9___31:04
35 x 9___32:44

Reverse Curls
55 x 10___34:41
55 x 9___35:59
55 x 8___37:28
55 x 9___38:51
55 x 7___40:32

Workout lasted for 40 minutes with an average heart rate of 124 beats per minute and a high heart rate of 155 beats per minute. I burned 386 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270


White Tuna / Protein 75 grams / Fat 5 grams /Calories 350
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140


Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates 19 grams / Calories 578

Dry Roasted Peanuts 56 grams / Protein 24 / Fats 42 grams / Carbohydrates 18 grams / calories 320

Chicken Breast 150 grams / 47 grams / 5 grams / Calories 248
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140


1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130

Ironman_1964
09-25-2004, 10:15 AM
September 8, 2004

Cardio (AM)
None

Weights (PM)
Legs
Squats (butt to the floor)
225 x 5___:27
225 x 6___2:23
205 x 6___4:27
205 x 5___6:19
185 x 6___8:15
185 x 7___9:57
185 x 5___11:29

Leg Press
360 x 12___15:58
360 x 10___17:53
450 x 8___20:01
450 x 9___21:43
540 x 6___24:16

Stiff Leg Deadlifts
205 x 8___29:59
205 x 9___32:18
205 x 8___34:14
205 x 8___36:20
205 x 5___38:57

Good Mornings
95 x 9___42:13
95 x 9___44:08
95 x 7___45:59

Leg Extensions
170 x 6___47:16
150 x 7___49:02
150 x 7___50:50

Workout lasted for 50 minutes with an average heart rate of 125 beats per minute and a high heart rate of 161 beats per minute. I burned 491 calories during the workout.

Meals

Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270
1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130


Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270
1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130


Myoplex / Protein 42 grams / Fat 3grams / Carbohydrates 23 grams / Calories 270
1 table spoon Flax Seed Oil / Fat 14 grams / Calories 130



White Tuna / Protein 75 grams / Fat 5 grams /Calories 350


Almonds 100grams / Protein 21grams / Fats 50grams / Carbohydrates 19 grams / Calories 578

Dry Roasted Peanuts 56 grams / Protein 24 / Fats 42 grams / Carbohydrates 18 grams / calories 320

Chicken Breast 150 grams / 47 grams / 5 grams / Calories 248
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

Chicken Breast 150 grams / 47 grams / 5 grams / Calories 248
Brown Rice / Protein 3 grams / Fat 5 grams / Carbohydrates 29 grams /
Calories 140

Ironman_1964
10-09-2004, 12:10 PM
October 9, 2004

I have not been posting in awhile however I have continued with my weight lifting and been making steady progress.

Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 41 minutes on level 15 with an average heart rate of 151 beats per minute and a high heart rate of 159 beats per minute. I burned 545 calories throughout the entire workout.

Workout
Super Sets
Deadlifts 315 x 10
Bench Press 250 x 8___1:04

Deadlifts 315 x 8
Bench Press 235 x 10___4:01

Deadlifts 315 x 7
Bench Press 235 x 8___7:05

Deadlifts 315 x 7
Bench Press 225 x 8___10:05

Press Behind Neck Standing
135 x 8___16:38
135 x 8___18:33
135 x 7___20:50
135 x 7___22:50

Bent Over Rows
135 x 10___24:45
135 x 10___27:04
155 x 7___29:23
155 x 5___31:36
135 x 8___34:09

Pull Ups Wide Grip
6___37:27
6___39:34
4 ½ ___41:23

Workout lasted for 41 minutes with an average heart rate of 135 beats per minute and a high heart rate of 187* beats per minute. I burned 455 calories during the workout.

*could be wrong.




Meals

October 9, 2004 Protein/ Carbohydrates/ Fat
Myoplex 42 23 3 270
Flax Seed Oil 0 0 14 130
Almonds 100 grams 21 19 50 578
Chicken Breast 200 grams 62 0 7 330
Brown Rice 85 grams 2 20 5 95
Nitro Tech 40 6 3 220
Raw Cashew 75 grams 13 22 32 415
Pure Protein Bar 32 26 6 280
Tuna 75 0 5 350
Light Mayo 50
Prunes 1 24 0 100
288/ 140/ 125/ 2818 Totals

BIG C
10-09-2004, 12:23 PM
Good job on bench and deads Bro! Man thats got to be an exausting workout of Chest/ Back.

Do you do those in a super-set fashion? With no rest?

Ironman_1964
10-09-2004, 10:18 PM
Good job on bench and deads Bro! Man thats got to be an exausting workout of Chest/ Back.

Do you do those in a super-set fashion? With no rest?

Yes, just enough rest to walk over and perform the exercise.

Ironman_1964
11-01-2004, 05:07 AM
November 1, 2004
Cardio (AM)
Lifefitness Treadmill
Ran for 30 minutes at 6.5mph
Average heart rate 156 beats per minute and a high heart rate of 170 beats per minute in addition burned 414 calories at a body weight of 183 pounds.

Ironman_1964
11-02-2004, 05:05 AM
November 2, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 41 minutes on level 14.
Average heart rate 153 beats per minute and a high heart rate of 169 beats per minute in addition burned 551 calories at a body weight of 183 pounds.

Ironman_1964
11-03-2004, 04:23 AM
November 3, 2004
Cardio (AM)
Lifefitness Treadmill
Ran for 30 minutes.
20 minutes at 7.0 mph
7 minutes at 6.5 mph
3 minutes at 7.0 mph


*Average heart rate 152 beats per minute and a high heart rate of 181 beats per minute in addition burned 394 calories at a body weight of 183 pounds.


*I had an inaccurate heart rate reading; skewing the overall heart rate average for today’s run.

ryuage
11-03-2004, 05:02 AM
you stil cutting ironman?

Ironman_1964
11-03-2004, 11:30 PM
you stil cutting ironman?
I wouldn’t say cutting; trying to stay lean.

Ironman_1964
11-05-2004, 12:49 AM
November 5, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15.
Average heart rate 151 beats per minute and a high heart rate of 160 beats per minute in addition burned 522 calories at a body weight of 183 pounds.

Ironman_1964
11-06-2004, 12:53 AM
November 6, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15.
Average heart rate 153 beats per minute and a high heart rate of 165 beats per minute in addition burned 534 calories at a body weight of 183 pounds.

Ironman_1964
11-07-2004, 06:01 AM
November 7, 2004
Cardio (AM)
Lifefitness Treadmill
Ran for 30 minutes.
22 minutes at 7.0 mph
8 minutes at 6.5 mph
Average heart rate 161 beats per minute and a high heart rate of 174 beats per minute in addition burned 447 calories at a body weight of 183 pounds.

Ironman_1964
11-08-2004, 12:08 AM
November 8, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 40 minutes on level 15.
Average heart rate 149 beats per minute and a high heart rate of 160 beats per minute in addition burned 514 calories at a body weight of 183 pounds.

Ironman_1964
11-09-2004, 11:22 AM
Army Pyhsical Fitness Test
Today I had to participate in my semiannual physical fitness test and didn’t do to bad, considering the majority of my cardiovascular activity consisted of the Elliptical Trainer. According to Army height and weight standards I’m allowed to weigh 170 pounds at 66 inches without a tape test however; my current body weight is 181 pounds which is 11 pounds over my authorize weight. I passed the tape test but I still need to find out the percentage of body fat.

Physical Fitness Test (Army)
Push Ups / 80 in 2 minutes
Sit Ups / 67 in 2 minutes
2 Mile Run 15:26
Weight 181 pounds
Age 40

Ironman_1964
11-15-2004, 02:19 AM
November 15, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 45 minutes on level 15.
Average heart rate 154 beats per minute and a high heart rate of 166 beats per minute in addition burned 619 calories at a body weight of 185 pounds.

Ironman_1964
11-16-2004, 12:09 AM
November 16, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 42 minutes on level 15.
Average heart rate 158 beats per minute and a high heart rate of 172 beats per minute in addition burned 602 calories at a body weight of 182 pounds.

Ironman_1964
11-17-2004, 02:34 AM
November 17, 2004
Cardio (AM)
Treadmill
Ran for 30 minutes.
1-23 minutes 7.0mph
24-30 minutes 6.5mph
Average heart rate 172 beats per minute and a high heart rate of 184 beats per minute in addition burned 492 calories at a body weight of 181 pounds.

Ironman_1964
11-18-2004, 12:59 AM
November 18, 2004
Cardio (AM)
Lifefitness 9500 Elliptical Trainer
Trained for 30 minutes on level 15.
Average heart rate 165 beats per minute and a high heart rate of 175 beats per minute in addition, burned 457 calories at a body weight of 181 pounds.

My goal for today’s workout was 40 minutes with an expenditure of 600 calories however at the 30 minute mark I had a severe headache, so I stopped.

Ironman_1964
12-31-2004, 12:05 PM
December 31, 2004
Cardio (AM)
Treadmill
Trained for 25 minutes at 6.5mph
Average heart rate 169 beats per minute and a high heart rate of 180 beats per minute in addition, burned 407 calories at a body weight of 183 pounds.

ryuage
01-01-2005, 07:19 AM
glad to see you are still around iron, you disappeared for a hot minute.

Ironman_1964
01-23-2005, 04:08 PM
glad to see you are still around iron, you disappeared for a hot minute.

I’m still working out however; I have not been posting.

Ironman_1964
01-23-2005, 04:09 PM
January 22, 2005
Cardio (AM)
Treadmill
Trained for 25 minutes at 6.5mph
Average heart rate 164 beats per minute and a high heart rate of 177 beats per minute in addition, burned 383 calories at a body weight of 184 pounds.

Ironman_1964
01-23-2005, 04:10 PM
January 22, 2005


Weights (PM)
Chest
Flat Bench Barbell
255 x 7___:31
225 x 9___1:59
205 x 7___3:24
205 x 7___5:02

DB Incline Bench
80 x 10___8:02
80 x 8___9:57
65 x10___11:45
65 x 8___14:07

Flat Bench DB
60 x 9___16:27
60 x 9___18:27
60 x 10__20:23
60 x 6___22:36

Dips
11 x ___24:29
9 x___25:34
8 x ___27:10

DB Fly’s Flat Bench
50 x 10___30:08

Workout lasted for 30 minutes with an average heart rate of 135 beats per minute and a high heart rate of 166 beats per minute. I burned 325 calories during the workout.

Ironman_1964
01-23-2005, 04:11 PM
January 23, 2005
Weights (PM)
Deadlifts
225_x_9 warm up
325 x 6___:37
325 x 7___2:50
325 x 5___4:58
325 x 4___7:08

Wide Grip Behind the Back Press
135 x 8___11:38
115 x 10__13:49
115 x 7___15:35
95 x 10___17:27
95 x 10___19:10

Pull Ups Wide Grip
7 x ___21:38
5 x ___23:06
4 x ___24:45

Bent Over Rows DB
90 x 11___27:33
90 x 9___29:41
75 x 12__32:47

Workout lasted for 32 minutes with an average heart rate of 141 beats per minute and a high heart rate of 171 beats per minute. I burned 385 calories during the workout.