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D-Mac's Basement Gym Log

A little bit about me If you haven't been to my journal:

Quote:

Originally Posted by D-Mac

Hi everybody ! my name is dave and i'm a "Carb-A-Holic" <grin> I have never been very good at keeping track of personal adventures but i have a new vigor for correcting the bad habits of many years of self abuse. I AM a ticking time bomb when it comes to my health. I am 42 years old, married to a wonderful woman and mother of my 6 children. I weigh 293 lbs (296 yesterday) and have a family history of adult onset diabetes. last week my 68 yr old father had a medium grade heart attack and this past monday i sat for hours as they harvested 7 arteries to bypass the blocked ones in his chest. well that was the wake up call i needed! i have done the Atkins before and lost 62 lbs but lost alot of muscle.then i did Body for Life and gained muscle but lost the battle with eating. so this is it ! my goal is a 97 lb loss by my birthday next year (apr.23) that is a reachable goal of 1.96 lbs/per week. it is still a little heavy for my height (6') but my plan to combine the eating skills learned on Atkins with the workout routines of Body for Life will result in a larger me because of muscle and not flab. ALL the help you ALL can give me is welcome and with the Lords help i will stay the course .....my life depends on it.

I just re-measured myself for this log and found some measurements I logged last time i started this dated 2/24/03 and the changes are encouraging me.here are my current stats:

Quote:

HEIGHT: 6'
WEIGHT: 258.6
BP: 128/87
PULSE: 66
NECK: 17 3/4
CHEST: 48 1/2
STOMACH: 48
WAIST: 44
HIPS: 46
RT. THIGH: 28 1/2
RT. CALF: 18 1/2
RT. BICEP: 17
RT. FOREARM: 14 1/2

O.K. I am going to have to play around with this layout a bit to see how it works easiest for updating later.

I am going to ease into this at first so i don't re-injure my shoulder(rotator cuff)I stretched it pretty bad 5 yrs ago and have not been doing the therapy I am supposed to be doing every day (I know, I know...shame on me ) so here we go ..........

Quote:

TRAINING CYCLE
Day #1-UPPER BODY WEIGHT
Day #2-40 MINUTE AEROBICS A.M.
Day #3-LOWER BODY WEIGHT
Day #4-40 MINUTE AEROBICS A.M.
Day #5-UPPER BODY WEIGHT
Day #6-40 MINUTE AEROBICS A.M.
Day #7-LOWER BODY WEIGHT

Quote:

8-23-04
CHEST
CHEST PRESS/CHEST FLYS
SHOULDERS
SHOULDER PRESS/LATERAL RAISE
BACK
BENT OVER ROW/LOWER BACK EXT
TRICEPS
TRICEP KICK BACK/TRICEP PUSH DOWN
BICEPS
LYING BICEP CURL/HAMMER CURL

Whoo hoo! There is no stopping you now!!!!!! Good for you Dave!!!!!!

Way to go, Dave.

Here's a link for ya..

http://www.bodybuilding.com/fun/defendis11.htm

Pretty good site too. :thup:

Best of luck. And cheers!

30 minute A.M. Run today

Quote:

Todays Weight: 260 lb + 1.4

40 minute run this morning but didn't get a distance (forgot my pedometer) I will check it next run. I must have done O.K. though because I took the dog to yank me up the hills :lol: and he was winded when we got back.Atkins #3, DL-Phenylalanine and L-Arginine with a cup of coffee +1 tsp cream. and that my friends is breakfast and cardio this morning. I feel like I could do so much more this morning ....I will do some reps with the light dumbells in the car.

Quote:

Drive to work:
12 lb dumbell 100 reps each arm

Trying to squeeze all the "down time" I can think of into exercise time and driving is major down time for me 4 times a day. every other day (or every day if I don't push too hard) I should be able to work on the biceps in the car.I tossed one of my dumbells on the floor of the back seat and I crank up the radio to get pumped. A couple of weird looks from other motorists when they see me pumping Iron while driving but hey .....It's all about DOING IT so I don't care hee hee hee

Dang! I am getting tired just watching you!!!!!

Keep rocking it sweetie!!!!

Quote:

Originally Posted by bellybuton

Dang! I am getting tired just watching you!!!!!

Keep rocking it sweetie!!!!

Get your butt over to my basement for a real work out !!! C'mon it is the torture chamber !! Daves house of pain !!
my shins are killing me and my shoulder is killing me and i'm really tired from getting up to run at 4:30 this morning but......
HA ! Who cares !!! I'm getting skinny & healthy!!! woo hoo !!!:hyper: :hyper: :spin: :hyper: :hyper: :daze: :hyper: :hyper: :wiggle:

Quote:

Todays Weight: 261 lb + 1

Just gonna post the weight and not comment on which way its moving :lol: . I know I'm doing what I should and in a month it will be way down the other way.

Quote:

Day #3-LOWER BODY WEIGHT
Lower Body and Abs Training
Quads/Hamstrings/Calves/Abdominals

Quote:

8-25-04
QUADS
SEATED LEG EXTENSION/LEG ADDUCTION
HAMSTRINGS
LEG PRESS/BACK LEG EXTENSION
CALVES
STANDING LEG CURL/CALF RAISE
ABS
AB TWIST/SEATED AB CRUNCH

Quote:

Day #4-40 MINUTE AEROBICS A.M.

A little sore after walking the park with the Family then lower weights and A.M. run this morning. Treated myself to some organic mint/thyme soak for the claw foot tub last night.Ahhhhhhhhhh..............:agree:

Ahhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh!!!

Quote:

Day #5-UPPER BODY WEIGHT

Quote:

8-27-04</FONT></B></FONT></FONT>
CHEST
CHEST PRESS/CHEST FLYS
SHOULDERS
SHOULDER PRESS/LATERAL RAISE
BACK
BENT OVER ROW/LOWER BACK EXT
TRICEPS
TRICEP KICK BACK/TRICEP PUSH DOWN
BICEPS
LYING BICEP CURL/HAMMER CURL

Quote:

100 reps 20# dumbbell in car each arm

Quote:

8-28-04
Day #6-40 MINUTE AEROBICS A.M.

Quote:

5 mile walk at zoo today

Hey baby! You almost have a whole week in!!!!!! Thats the way to do it!!!!!

Keep it up!!!!!

Quote:

Day #7-LOWER BODY WEIGHT

Quote:

8-29-04
Forgot my success journal so i will have to post exercises later today