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Unread 01-21-2014, 08:45 AM   #76
AKABOB
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I had been doing the same routine for the past three weeks so the trainer swapped most of it up on me last night.

Keeping some of the old exercises, but added quite a few. My butt is dragging this morning and my shoulders feel like it was the first day.

1) 10 min on bike
2) dumbbell bench press
3) barbell military press
4) incline dumbbell press
5) Lat pull down superset with a thing where I have plates on one end of a barbell and I straddle it and pull it up to the boys (I don't know what it is called)
6) "lawn mower pull". one knee on a bench leaned forward, pulling a dumbbell up beside the chest?
7) sitting on an incline. dumbells hanging straight down. curl to 90 degrees and twist wrist twice. (sounded easy, but I wore out quick on this)
8 & 9) then two different tricep exercises
10) finished with 10 more on the bike.

all of these were 3 sets of 10

I officially weigh in next week. I have been weighing myself on a scale at home and this month should be better than the last.
I am getting used to the diet. I truly miss beer and burgers, but I feel better. I was drinking beer or whiskey every night, but that has moved to a glass of wine after diner and water all day. Sometimes juice for breakfast, but mostly just water.

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Unread 01-21-2014, 08:51 AM   #77
tyvanwie
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5 is t-bar row and 6 is just a dumbbell row.

Sounds like a solid program so far and you're seeing results.

Eventually, you may not even want junk food. I used to always eat chips and drink soda with every meal, now I'm lucky if I have 1 soda a week because it just doesn't appeal to me anymore. Same thing with chips.

Good job boB
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Unread 01-21-2014, 10:06 AM   #78
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Sounds like a workout for sure.

Keeping at this stuff is a mind game, for sure.
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Unread 01-27-2014, 08:15 AM   #79
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As you may know, I went to the doctor a couple of weeks ago. He did some blood work on me. As you also may know, I got rooked into buying some test booster from the folks a Total Nutrition. In October was the last time I had blood work and the doc checked for Test. The numbers were at 420. He said it was a little low so he checked it again a couple of weeks ago. It is now at 244. (normal range is 250-1100) I threw away the crap from TN and the doc prescribed Axiron.

Anyone familiar with this stuff?


I have done some reading and the only thing that scares me is keeping it away from the wife and kids. Don't want the 7 year old with tits and the wife with a beard. It is a transdermal "juice".
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Unread 01-27-2014, 08:16 AM   #80
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Also, I have a weigh in tonight.

Can't wait to see results.
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Unread 01-27-2014, 08:39 AM   #81
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I've heard of it, but don't know anything about it.

Good luck at the weigh in.
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Unread 01-27-2014, 08:31 PM   #82
AKABOB
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First measurements on Nov. 25
Weight - 352
Belly - 58"
Body fat % - 38.2

Second measurement Jan 3rd
Weight - 343
Belly - 57"
Body fat % - 37.0

Third measurement today Jan. 27
Weight - 335
Belly - 54 1/2"
Body fat - 34.2
He took arm measurement for first time today. 19"
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Unread 01-27-2014, 08:36 PM   #83
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I would think that as hard as I am working and eating right that my weight would be dropping quicker but it is still in the 1-2 lbs per week so I am happy with it. But even more happy with the belly and ecstatic about the bf%.
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Unread 01-27-2014, 08:37 PM   #84
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You're also putting on muscle, remember. So your weight won't be as drastic of a change as body fat will be. That's great progress, though.
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Unread 01-27-2014, 09:41 PM   #85
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Fantastic job, man. Keep at it!
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Unread 01-27-2014, 11:18 PM   #86
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Much respect, Bob .

You can do it !
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Unread 01-29-2014, 04:48 PM   #87
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Quote:
Originally Posted by AKABOB View Post
First measurements on Nov. 25
Weight - 352
Belly - 58"
Body fat % - 38.2

Second measurement Jan 3rd
Weight - 343
Belly - 57"
Body fat % - 37.0

Third measurement today Jan. 27
Weight - 335
Belly - 54 1/2"
Body fat - 34.2
He took arm measurement for first time today. 19"
That's quite an improvement. How do you feel?
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Unread 01-29-2014, 06:36 PM   #88
phitmein
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how many belt notches have you gone down now Bob ?

4 ?
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Unread 01-30-2014, 07:45 AM   #89
AKABOB
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Quote:
Originally Posted by phitmein View Post
how many belt notches have you gone down now bob ?

4 ?
3
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Unread 01-30-2014, 03:37 PM   #90
AKABOB
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Quote:
Originally Posted by Anticanman View Post
That's quite an improvement. How do you feel?
I feel good. I definitely have more energy throughout the day. The wife is a lot happier that I am doing something. Just one problem. My knee is killing me. I had surgery 20 years ago on it. Tore three ligaments and two tendons. It wasn't ortho, but rather cut me open and tie fishing line to hold everything together surgery. It has bothered me off and on the last twenty, but nothing like here recently. Could be due to all the weight. Doctor thinks I have some cartilage floating around, but needs an MRI. I really don't want to do anything about it right now, because the addiction isn't fully set in and I don't want a reason to take a break from working out. But, my lower body exercises consist only of exercise bike riding. Can't do squats, tried leg extensions and not crazy about that. Hell, I have a hard time with the stairs at the gym. (they have an elevator, but I don't want to be that guy, fat guy skipping the steps) I don't know of any good leg exercises that don't involve a knee.
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