Bob's Corner....

[Bobby]

Wow, fitday has changed quite a bit. I went to plug in my foods eaten and it looks pretty good.

Looks like I'll have for today:
283.7 grams of fat
12.9 carbs
240.9 protein
for a total of 3619 calories

That gives me a 1017 calorie deficeit.

Fitday is funny! It says on there I should weigh 174 pounds for my height

[ll__raine__ll]

[COLOR="RoyalBlue"]yep it takes a bit of getting use to that new format. i'm still not liking it.

and it keeps telling my i'm obese! i flick my fu finger at that one.

[/COLOR]

[Bobby]

You know, I'm happy for the people making the suggested weight, if it's a realistic healthy goal. Last time I inducted I lost and got down to 250 pounds. I may have been able to lose another 15-20 tops. When I went and had a dexa scan done they told me I had alean body mass of 214 pounds. Add 10% for body fat to that and that would make me a very lean 235 pounds. 174 isn't going to happen if I can help it. Maybe when I'm closer to 70 years old.


My diet is pretty much the same as yesterdays.

[ll__raine__ll]

yep

[COLOR=RoyalBlue]i think most people pretty much know that BMI is a crock. i guess it's a bit of a guide but not to be taken too seriously eh.

how you going today? [/COLOR]

[Bobby]

Originally Posted by ll__raine__ll

[COLOR=RoyalBlue]
how you going today? [/COLOR]

I'm doing ok, I slept for 7 1/2 hours, ate eggs w/cheese for breakfast. I also already ate hamburger patties. So all I have left to eat is some egg salad. I haven't been drinking much water the past two nights at work so I'm going to try and get in a couple of liters tonight.

I AM going to workout now, so I'll post later what I did tonight.

[Bobby]

I'll call this Wednesday's workout A of the Pull/Push/Leg workout. What I've done of it so far anyway....

Front Cable Pulldowns W/U 115x12 115x6 160x4 W/S 160x6x6x6

DB Upright Rows 60'sx6 too heavy 50'sx10x10x10

BB Bentover Rows 185x6x6x6 next time try 225

BB Shrugs 185x10x10x10

DB Rear Lat Raises 30'sx6x6x6 next time 35's, I'll work my way u slow on these.

Dog demanded I take her out for a pee. After that I made a protein shake for afters and resumed workout.

EZ Bar Curls 70x6x6x6 next time 90
Then I hit a brick wall or something...
Concentration curls 40x1 nope too heavy, 35x2 nope too heavy 30x2 1/2 !?!

Ok I'll take a break and come back and finsh this workout later I guess. I thought it was a bit long and the longest of the 3 workouts. I may trim it back a few exercises.

[Bobby]

Well I looked up the program I used to use and I think I'm doing waaaaay too many sets and reps.The Pull/Push/Leg routine is from the exrx site. I guess they want less weight and more reps then what I'm thinking. The other plan I used to do was the Mav OT five days a week one or two body parts per day and took weekends off. They also have a three day plan, I think I'll give it a try instead. This is the three day plan....

These sets and reps don't include the warm up.
Workout A: Back, Biceps and Forearms

Cable Pull Downs 2sets 4 to 6 reps
Close Grip Pull Downs (using a V-Bar) 2 sets 4 to 6 reps
Bent Over Rows 2 sets 4 to 6 reps
Alternate Dumbbell Curls 2 sets 4 to 6 reps
Straight Bar Curls 2 sets 4 to 6 reps
Barbell Wrist Curls 1 set 8 to 10 reps
Dumbbell Wrist Curls 1 set 8 to 10 reps

Workout B: Chest, Shoulders and Triceps

Flat Barbell Bench Press 3 sets 4 to 6 reps
Incline Dumbbell Press 2 sets 4 to 6 reps
DB Flies 1 set 4 to 6 reps (I'll do these until I can do dips again)
Straight Bar Military Press (In front) 2 sets 4 to 6 reps
Dumbbell Side Laterals 2 sets 6 to 8 reps
Barbell Shrugs 1 set 4 to 6 reps
Lying Tricep Press 2 sets 4 to 6reps
Tricep Cable Press Downs 2 sets 4 to 6 reps

Workout C: Legs, Calves and Abs

Squats 3 sets 4 to 6 reps
Front Squats 2 sets 4 to 6 reps (I'll do these instead of leg press)
Stiff Leg Dead Lift 2 sets 6 reps
Standing Calf Raise 2 sets 6 to 8 reps
Single leg Calf Raises 1 set 6 to 8 reps (I'll do these instead of 45 degree leg press, cause I don't have one)
Weighted Cable Crunches 2 sets 10 to 12 reps
Incline Crunches (weighted) 2 sets 8 to 10 reps

That looks alot better.

[ll__raine__ll]

wow

[COLOR=RoyalBlue]that looks like one hell of a workout.

puts my efforts to shame!


[/COLOR]

[Bobby]

Your efforts have been more than mine, at least you have been consistant.

And I agree, I'm thinking it was too much starting out again. Maybe when I get in better shape I'll be able to do alot more. But I think the new plan should work out pretty well.

I have some plans and goals for next year that I really want to see happen. I'm not getting any younger, so if I want to play for a while I better get in some decent shape. The cool thing is I've seen some guys that are 5-10 years older than me doing the stuff I want to do. So theres hope

[ll__raine__ll]

yep
[COLOR=RoyalBlue]
i have been reasonably consistent this past week. i hope i keep it up.

it's good you've got a goal and plan. of course none of us are getting any younger and that's something it doesn't hurt to keep in mind eh. [/COLOR]

[Bobby]

Well I woke up about 2pm had my usual breakfast of eggs/cheese and bacon and sat around watching tv for about 3 hours. Finally got off my lazy butt around 5pm took a shower and went to town to get a few things. When I got home I push mowed for a little over an hour. Ate a couple burgers and took my vitamins and fish oil.

So far today I've had about 2 1/2 liters of water.

[Bobby]

I went to chat a couple of time just now. There was someone there and when I say hi they don't say anything back. I even waited a bit in case they were getting something to drink, but nothing, just total silence

ETA: I noticed that I have 40 posts and over 200 views. If you extra readers want to say Hi or something that's cool.

[dusk]

Hi.

[Bobby]

Originally Posted by dusk

Hi.

Well it's about time you got back around here!! I was about to send you a message girl.

[dusk]

I was ashamed of my pizza transgression.

[dusk]

Originally Posted by Bobby41

You know, I'm happy for the people making the suggested weight, if it's a realistic healthy goal. Last time I inducted I lost and got down to 250 pounds. I may have been able to lose another 15-20 tops. When I went and had a dexa scan done they told me I had alean body mass of 214 pounds. Add 10% for body fat to that and that would make me a very lean 235 pounds. 174 isn't going to happen if I can help it. Maybe when I'm closer to 70 years old.


My diet is pretty much the same as yesterdays.

I just had a dexa scan done, but I'm thinking it wasn't the same as the one you had done. They only scanned my spine from about my belly button down to my hips and then my left hip joint. How on earth can they tell how much BF you have with such a little scan? How was yours done? (BTW, I get my results either Friday or sometime next week.)

[Bobby]

Originally Posted by dusk

I was ashamed of my pizza transgression.

There's no shame in it, own it and move on, that's how we make progress.

How's that saying go? You never really fail, until you quit trying. Or something like that

[Bobby]

Originally Posted by dusk

I just had a dexa scan done, but I'm thinking it wasn't the same as the one you had done. They only scanned my spine from about my belly button down to my hips and then my left hip joint. How on earth can they tell how much BF you have with such a little scan? How was yours done? (BTW, I get my results either Friday or sometime next week.)

Mine was more involved, they scanned me from head to toes. I think they even had to scan my right side then my left. They also scanned each of my arms. I went in telling them I was there for the body mass as well as the bone density. I did this outside of my medical plan, I paid for it out of pocket and made the appointment at a University in Wichita.

Did you go to a University hospital to get it done?

[dusk]

That's the difference. I tried to call the hospital to get it done, but I got disconnected. Instead of calling back, I called around to other places. One place told me it would cost me $300 out of pocket and that they needed an order from a doctor and would NOT do a scan without one, so I called my doctor and got the order. I was shocked when they told me they would only scan a little bit of my body because I THOUGHT I remembered you telling me they scanned you head to toe to get your BF.

Maybe, when I get into my swimming some more (and feel like I'm progressing with my nutrition), I'll call the university and see what they have to say about cost and BF measurements.

[Bobby]

Originally Posted by dusk

Maybe, when I get into my swimming some more (and feel like I'm progressing with my nutrition), I'll call the university and see what they have to say about cost and BF measurements.

Sounds like a good idea! I had to search around alot to find the one I went to. Then someone at work suggested I try the KU next time, it's alot closer for sure. I still haven't checked with them but I'll do it when I'm closer to goal.

[dusk]

I'll call around to the universities next time and see what I can find out. Thanks.

[Bobby]

Good idea D.

I'm a bit sore already tonight. I think I'll lift again in a little while to get the blood moving.

[dusk]

Ahhhh . . . The DOMS! I'm sure I'll be experiencing this tomorrow.

[Bobby]

I bet you do

Are you working tomorrow?

[dusk]

Yep.

[Bobby]

OK lets call this Thursday's workout, because that's the day I started it

Workout B Chest, Shoulders and Triceps
Flat Bench Press W/U 95x12, 95x10, 95x6 135x3 185x1 W/S 185x6 205x6x6 My bench press has always been weak Next Time do 215 for all 3 work sets

Incline DB Bench Press 60x6 70x6 NT 70's for both sets

DB Flies 50x6 NT use 60s

DB overhead Press (not enuff room for the military press in basement) 70x4 60x5 NT use 60s for both sets

DB Side Lateral Raises 30x8x8 NT use 35's

Shrugs (did them last night)

Lying Tricep Presses 110x5 NT do BTN presses (it sux trying to get set up on this exercise by yourself, the girls aren't here to hand off to me)

Tricep Cable Pushdowns 90x6x6 Stay with this for a while, no point straining anything just yet.

Not a bad workout

[Bobby]

Went to fit day and plugged in my numbers.

2487 cals eaten/ 5668 burned = negative 3181 calories, that's too low.

5.5 Carbs

208 protein

That's not counting the protein shake I'm about to drink. I should have eaten more, I just don't feel like it.

[Bobby]

I stopped by the Dr's office on my way to town, I weighed 339. That's a seven pound loss in three weeks. I was hoping it would be better but it's not too bad. I've not had a bowl movement in a couple of days, so I'm sure that something to do with it. Sorry if TMI

Anyway, hopefully by the end of the year I'll be below 300.

For breakfast I had 1/2 pound cheese burger with 5 pickles, half a slice of onion and a slice of tomato. I also had some cottage cheese with it 1/2 a cup? coffee to drink.

No time to workout, I need to get some sleep for work tonight.

[dusk]

Wonderful about the weight loss! Not so wonderful about the "other thing."

[Bobby]

Thanks, yeah I got to thinking, that's a little over 2 pounds a week so it's all good. Since I'm lifting again it may come off a little faster, we'll see.