Taylor's Fitness Journey

gladstone taylor's fitness blog. i'm a noob my self so i'm not sure how much tips you gonna get from me but take from my training / progress reports what you will.

[trainingtaylor]

#status update

I'm currently 198.4lb in weight 16% accountable to body fat. I do a bit of running here and there, Actively do boxing but little to no weight training at all anymore. 

That changed yesterday February 17, 2015 was the first day in about a year since I've lifted. It was a fairly basic routine only focused on chest and arms. Based how my shoulder feels I think i may have pinched something either that or not lifting in so long has made me a pansy. See the routine below.

taylor2nd tracked Workout A for 808 pts Feb 17, 2015 Running (treadmill) 00:12:00 | 1.3 mi 118 Boxing 00:05:00 | just for fun 16 Dumbbell Bench Press 50 lb x 13 reps 65 55 lb x 10 reps 67 60 lb x 6 reps 65 Incline Dumbbell Bench Press 35 lb x 10 reps 51 40 lb x 10 reps 55 45 lb x 10 reps 58 Decline Dumbbell Bench Press 25 lb x 12 reps 34 30 lb x 12 reps 35 35 lb x 12 reps 36 Dumbbell Flyes 15 lb x 10 reps 17 20 lb x 10 reps 17 25 lb x 6 reps 16 Dumbbell Bicep Curl 20 lb x 10 reps 26 25 lb x 10 reps 27 30 lb x 10 reps 28 Alternate Hammer Dumbbell Curl 20 lb x 10 reps 17 25 lb x 6 reps 16 Barbell Curl 32 lb x 10 reps 14 42 lb x 10 reps 15 52 lb x 6 reps 15

[hqfitnessworkout]

Check my blog for more ;), Ab Challenge.

[trainingtaylor]

I was lucky enough to get the fitbit flex within launch week as intended. I was able to procure the last unit at a best buy in florida purchased in store as they weren't selling it online. After that I cancelled my amazon pre-order which obviously wasn't shipping anytime soon.. The only thing that was unfortunate is the color (slate just isn't great) I already purchased the set of extra bands though hopefully that ships soon.

Setup the Fitbit

Setup is pretty straight forward. the fitbit doesn't come with a manual or anything. just a little piece of paper that sends you to the fitbit website to download and setup the desktop software (for mac or windows).

setup up is as simple as charging the unit with the supplied usb cable plugging in the supplied usb wireless dongle and then walking through the steps in the fitbit desktop client.

After that your good to go activity / sleep tracking. 

How it "Fits" in to my lifestyle.

So daily it track my steps and calories burned. it syncs with myfitnesspal which is kinda epic (so now i have my diet tracking displayed on my fitbit dashboard). it also integrates with endomondo sports tracker which I use to track my running and that is also pushed to my fitbit dash which is really cool.

Flip through the images n check the captions to get an idea of whats what.

Overall I'm happy with the purchase, and I'm definitely glad I held out and didn't just buy the Jawbone up. ultimately though I think the Amiigo will be the best wearable tracker that'll come out this year. I may just end up picking that up as well. the major thing i like about it is the ability to tell what i'm doing. squats, running, curls etc.. and to track the reps for the different exercise. imagine that being linked to open graph and pushing the data to fitocracy at the end of the workout.. sounds like fitness tracking nirvana to me.

[trainingtaylor]

Still Stacking Plates >:-)

Last weekend I was busier than usual so my blogging suffered, heres a quick and dirty update brought to your courtesy of one of fitocracy's newer features :) 

as you can see I landed 2 new Personal Records the barbell dead lift at 245lb's or 4 reps which I actually just beat about an hour ago at 245lb for 5reps :)

and the cross body hammer dumbbell curl at 45lb for 3 reps which I'll try to beat tomorrow on chest and arms day.

[trainingtaylor]

This is definitely gonna be an addition to my fitness gadget bag. Anyone that knows me knows I'm big on fitness gadgets and have spent a pretty penny on a couple apples and hardware. Its a good addiction to fuel when it pushes more visible results.. I tend ton work harder when in acquire a new training toy :D I impatiently await the fit bit flex it'll be what retires the scoche mytrek from my arm

[trainingtaylor]

Today brings me to the end of the second week post vacation training. Introduced a new element into my training regimen, Kickboxing :) and bwoy do I like the challenge. 

Tuesday i did Legs which was a trippp!!!! had a break through with leg press

Leg Press:

285 lb x 12 reps (+37 pts)

375 lb x 12 reps (+51 pts)

500 lb x 7 reps (+71 pts)

570 lb x 1 reps (+44 pts) * i bit of a bit more than i could chew here*

520 lb x 3 reps (+55 pts) * dropped wieghts and did another set to supplement the failed 570lb*

I've started paying my Barbell Deadlifts attention again here's a small video of my last set which was 225lb for 10reps 

After legs I did 35 Minutes of Kickboxing basically an intro, the footwork and jabs my shoulders hated me the following morning 

Wednesday was Shoulders and Back

This was exceptionally hard, shoulders were wasted from kickboxing the day before.

Thursday was Chest and Arms

Wanted to get in some more kickboxing for the week after chest and arms but sadly I was out of time :(. Will try doing kick boxing twice a week from now on.

Scale Says

Weight - 198lb

Body Fat - 16%

Water Weight - 57%

Check in for my next update next weekend. Which will start to include muscle measurements (forearm, biceps, tricepts, quads, calves, chest, waist and hips)

[trainingtaylor]

Another week of Gym has elapsed. its post vacation, I had 1 week completely off did a few push ups and abs here n there but thats about it. so I came back and i hit the gym pretty hard. especially because the guilt of some of the crap I ate while on vacay exhibit A the Cinnabon.

Anyway I returned I hit every where real hard and I ensured I didn't drop weights to a lighter load to compensate for the week, it was hard but i pushed through on all three days Legs, Shoulders and Back then finally Chest and Arms respectively. I was unable to do a run this weekend as I was out of town working for the entire weekend however a perk was part of the assignment was working out at the gym at the location feature i was doing (how perfect right.. :D ). Anyway Here are the links for the work out details for last week

Legs

A small excerpt from the leg routine that i'm proud of is 

Leg Press:

265 lb x 20 reps (+38 pts)

355 lb x 12 reps (+47 pts)

445 lb x 6 reps (+56 pts)

480 lb x 4 reps (+55 pts) *New Personal Best*

and

Barbell Deadlift:

135 lb x 15 reps (+82 pts)

155 lb x 12 reps (+91 pts)

175 lb x 10 reps (+101 pts)

195 lb x 8 reps (+112 pts) *New Personal Best* though i'm almost shore i've been in the 200lb realm before

Shoulders and Back

Chest and Arms

For the Training over the weekend, there was a walk, maybe 1.5km then some treadmill running, then warm up with some clean and press's, and then some

incline bench presses

lat pull downs

one arm dumbbell rows 

it was a fairly short and light workout though. but it was better than nothing :)

Shout out to my cousin and fellow fitocrat Niasym, My sister and Bro in law for keeping me looking Fly in the gym :D hehe dont gotta look all tattered while getting ripped lol. 

[trainingtaylor]

Chest and Arms Punishment Completed

Tonight's muscle group was the chest and the arms I lifted heavier than last week if i remember correctly i was running off memory as I was i'm in the middle of changing cellphones so no fitocracy app to check performance history today -_- it felt challenging though and i pushed for the 4 sets for each work out.. the only one that beat me was close grip barbell curls on the fourth set i couldn't lift the bar for even one rep * embarrassed face* but its all in the name of progress maybe next two weeks i can.

See Gymlog below or check fitocracy directly. If your not a member and your serious about your fitness and health I urge you to become one, its a great community its great for tracking your routine and it does put a fun spin on training with the quests and point based system.

Push-Up:

30 reps (+45 pts)

16 reps (+24 pts)

Incline Dumbbell Bench Press:

60 lb x 12 reps (+74 pts)

65 lb x 10 reps (+77 pts)

70 lb x 6 reps (+74 pts)

75 lb x 5 reps (+74 pts)

Dumbbell Bench Press:

60 lb x 12 reps (+72 pts)

65 lb x 12 reps (+77 pts)

70 lb x 10 reps (+80 pts)

75 lb x 6 reps (+77 pts)

Bent-Arm Dumbbell Pullover:

70 lb x 12 reps (+25 pts)

75 lb x 10 reps (+26 pts)

80 lb x 10 reps (+26 pts)

95 lb x 5 reps (+25 pts)

Machine Chest Fly (Pec Deck):

170 lb x 13 reps (+25 pts)

180 lb x 12 reps (+27 pts)

190 lb x 8 reps (+27 pts)

200 lb x 10 reps (+30 pts)

Triceps Pushdown - V-Bar Attachment:

80 lb x 10 reps (+13 pts)

90 lb x 7 reps (+13 pts)

100 lb x 4 reps (+11 pts)

110 lb x 3 reps (+11 pts)

Lying Barbell Triceps Extension ("Skullcrusher"):

32 lb x 12 reps (+9 pts)

42 lb x 12 reps (+10 pts)

52 lb x 8 reps (+10 pts)

62 lb x 5 reps (+10 pts)

Preacher Curl:

82 lb x 10 reps (+20 pts)

102 lb x 10 reps (+23 pts)

122 lb x 6 reps (+24 pts)

142 lb x 3 reps (+20 pts)

Close-Grip Standing Barbell Curl:

65 lb x 12 reps (+18 pts)

75 lb x 7 reps (+18 pts)

85 lb x 3 reps (+14 pts)

Dips - Chest Version:

10 reps (+51 pts)

10 reps (+51 pts)

6 reps (+28 pts)

5 reps (+22 pts)

[musclehouse]

[blasian-anarchist-deactivated20]

>TfwYourTheOnlyOneOutOfYourFriendsThatLift

[trainingtaylor]

Shoulders and Back Gymlog

Yesterday the back and shoulders were punished thoroughly did some abs as well the shoulders escaped a bit of work because of time constraints. Four sets per exercise really takes a toll on me it seems but i powered through and looking forward to attempting it tonight on my chest and arms routine.

Here's my Gymlog for shoulders and back yesterday

Push-Up:

30 reps (+45 pts)

V-Up:

52 reps (+36 pts)

20 reps (+14 pts)

Weighted Crunch:

10 lb x 23 reps (+32 pts)

10 lb x 20 reps (+26 pts)

Side Plank Lifts:

16 reps (+32 pts)

18 reps (+36 pts)

Crunch:

10 reps (+5 pts)

10 reps (+5 pts)

Plank:

60 sec (+21 pts)

Side Plank:

60 sec (+42 pts)

Flat Straight Leg Raise:

15 reps (+5 pts)

Just a little morning awesomeness to get the blood moving.

Pull-Up:

7 reps (+68 pts)

5 reps (+53 pts)

4 reps (+45 pts)

3 reps (+36 pts)

Wide-Grip Pull-Up:

5 reps (+33 pts)

3 reps (+17 pts)

1 reps (+4 pts)

2 reps (+10 pts)

Chin-Up:

6 reps (+53 pts)

4 reps (+39 pts)

3 reps (+31 pts)

4 reps (+39 pts)

Wide-Grip Lat Pulldown:

100 lb x 12 reps (+31 pts)

110 lb x 12 reps (+33 pts)

120 lb x 10 reps (+35 pts)

130 lb x 8 reps (+36 pts)

Close-Grip Front Lat Pulldown:

100 lb x 12 reps (+15 pts)

110 lb x 10 reps (+16 pts)

120 lb x 8 reps (+16 pts)

130 lb x 6 reps (+16 pts)

Wide-Grip Pulldown Behind The Neck:

100 lb x 10 reps (+30 pts)

110 lb x 8 reps (+31 pts)

120 lb x 6 reps (+31 pts)

130 lb x 5 reps (+31 pts)

Isolateral Plate Loaded Row:

150 lb x 10 reps (+49 pts)

160 lb x 8 reps (+51 pts)

170 lb x 6 reps (+51 pts)

180 lb x 6 reps (+54 pts)

150 lb x 8 reps (+47 pts)

160 lb x 6 reps (+47 pts)

170 lb x 6 reps (+51 pts)

180 lb x 5 reps (+51 pts)

Arnold Dumbbell Press:

50 lb x 10 reps (+46 pts)

55 lb x 7 reps (+44 pts)

60 lb x 6 reps (+44 pts)

Front Plate Raise:

25 lb x 10 reps (+9 pts)

35 lb x 10 reps (+9 pts)

and the gym instructor started to close up. todays assignments had me on the road longer than i expected got to the gym almost 2hrs late.

One-Arm Dumbbell Row:

55 lb x 12 reps (+44 pts)

60 lb x 12 reps (+45 pts)

65 lb x 10 reps (+46 pts)

70 lb x 6 reps (+43 pts)

view it on fitocracy

as you can see in the interest of time I cut Arnold press short at 3 sets and front plate raise at 30 and those two exercises were the only thing i got in for shoulders sadly :(.

[trainingtaylor]

Running

Last weeks sundays run, its a lot smaller than my usual sunday run  but in the interest of time i had to do a modified route. The run was fine, i was able to complete it in a reasonable time and pace on the 3rd km i had a terrible time due to the one break i took after the first 2km, tried to made up for it on the latter part of the 3rk and the 4k I dont think the final time was that bad will try to cut it down next week sunday for sure.

Legs and a little core

The muscle groups that got punished today were the quadriceps, hamstrings, calf, glutes; the glues and lower back to a lower extent. I've also moved back to doing 4 sets per exercise and it feels awesome :). Here's the Gymlog for today brought to you as always by fitocracy :)

Body Weight Squat:

30 reps (+19 pts)

Barbell Squat:

155 lb x 12 reps (+91 pts)

175 lb x 12 reps (+104 pts)

195 lb x 10 reps (+116 pts) - 1RM: 118 kg - 1RM: 118 kg - 1RM: 118 kg - 1RM: 118 kg- 1RM: 118 kg - 1RM: 118 kg - 1RM: 118 kg - 1RM: 118 kg

205 lb x 5 reps (+105 pts) - 1RM: 105 kg - 1RM: 105 kg - 1RM: 105 kg - 1RM: 105 kg - 1RM: 105 kg - 1RM: 105 kg - 1RM: 105 kg - 1RM: 105 kg

Dumbbell Lunges:

50 lb x 12 reps (+81 pts)

55 lb x 10 reps (+81 pts) - 1RM: 33 kg - 1RM: 33 kg - 1RM: 33 kg - 1RM: 33 kg - 1RM: 33 kg - 1RM: 33 kg - 1RM: 33 kg - 1RM: 33 kg

60 lb x 8 reps (+81 pts) - 1RM: 34 kg - 1RM: 34 kg - 1RM: 34 kg - 1RM: 34 kg - 1RM: 34 kg - 1RM: 34 kg - 1RM: 34 kg - 1RM: 34 kg

65 lb x 4 reps (+67 pts) - 1RM: 32 kg - 1RM: 32 kg - 1RM: 32 kg - 1RM: 32 kg - 1RM: 32 kg - 1RM: 32 kg - 1RM: 32 kg - 1RM: 32 kg

Leg Extensions:

70 lb x 12 reps (+12 pts)

80 lb x 10 reps (+13 pts) - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg

90 lb x 8 reps (+13 pts) - 1RM: 51 kg - 1RM: 51 kg - 1RM: 51 kg - 1RM: 51 kg - 1RM: 51 kg - 1RM: 51 kg - 1RM: 51 kg - 1RM: 51 kg

100 lb x 4 reps (+11 pts) - 1RM: 50 kg - 1RM: 50 kg - 1RM: 50 kg - 1RM: 50 kg - 1RM: 50 kg - 1RM: 50 kg - 1RM: 50 kg - 1RM: 50 kg

Standing Leg Curl:

10 lb x 13 reps (+8 pts)

20 lb x 13 reps (+9 pts)

30 lb x 10 reps (+9 pts) - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg

40 lb x 5 reps (+8 pts) - 1RM: 20 kg - 1RM: 20 kg - 1RM: 20 kg - 1RM: 20 kg - 1RM: 20 kg - 1RM: 20 kg - 1RM: 20 kg - 1RM: 20 kg

Leg Press:

70 lb x 12 reps (+18 pts)

160 lb x 13 reps (+25 pts)

180 lb x 7 reps (+24 pts) - 1RM: 98 kg - 1RM: 98 kg - 1RM: 98 kg - 1RM: 98 kg - 1RM: 98 kg - 1RM: 98 kg - 1RM: 98 kg - 1RM: 98 kg

200 lb x 5 reps (+23 pts) - 1RM: 102 kg - 1RM: 102 kg - 1RM: 102 kg - 1RM: 102 kg - 1RM: 102 kg - 1RM: 102 kg - 1RM: 102 kg - 1RM: 102 kg

Trying out the new machine on set one.

Calf Press On The Leg Press Machine:

170 lb x 30 reps (+9 pts)

180 lb x 30 reps (+9 pts)

190 lb x 30 reps (+10 pts)

200 lb x 25 reps (+10 pts)

Weighted Hyperextension:

15 lb x 15 reps (+9 pts)

20 lb x 15 reps (+9 pts)

25 lb x 12 reps (+9 pts)

30 lb x 10 reps (+9 pts) - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg - 1RM: 18 kg

Hanging Straight Leg Raise:

12 reps (+5 pts)

12 reps (+5 pts)

12 reps (+5 pts)

12 reps (+5 pts)

Next week i'm gonna switch things up a bit not sure how just yet though, drop sets maybe or something to that effect, gotta start confusing the body again, its becoming way to used to my routine.

[trainingtaylor]

The Daily Diet, Whats it like

honestly its not extremely rigid like i did in 2011. I still consume a bit of processed sugar here n there (chai tea late, etc) but not on a daily basis maybe once a week. Also my macro's aren't rigid to the grams of carbs protein etc.

Meal 1 - Breakfast - Sandwich typically tuna, egg sometimes both (tuna omelette) Wheat bread, tomato, lettuce, onion maybe some cheese (maybe) with unsweetened tea.

Meal 2 - Morning Snack - Almonds about 12 - 24 and a cup of tea (unsweetened)

Meal 3 - Lunch - 1 piece of Chicken Breast, Sweet potato (2 pieces), vegetables (steamed or raw) and unsweetened tea

Meal 4 - Afternoon snack - Almonds about 12 - 24 a cup of unsweetened tea maybe coconut water 30 minutes after.

Meal 5 - After gym / Dinner - 1 piece chicken breast + Protein Shake

and thats the final meal after than I'll snack on almonds / peanuts and drink water.

on the weekends I'll live a little like i said earlier, chia tea latte, a slice or 2 of pizza but not as a regular thing its like a treat so to speak.

[trainingtaylor]

The chest and the arms was the focus of today. Sadly the latter didn’t get worked much 3 sets of v bar push downs is all that time allowed me :( . despite that though the triceps are coming along nicely :). There is still work to be done.

The gym log for today maybe seen below | http://ftcy.me/QKBpBJ

Incline Dumbbell Bench Press:

60 lb x 12 reps (+74 pts)

65 lb x 12 reps (+79 pts)

70 lb x 6 reps (+74 pts) - 1RM: 37 kg - 1RM: 37 kg - 1RM: 37 kg - 1RM: 37 kg - 1RM: 37 kg - 1RM: 37 kg - 1RM: 37 kg

Dumbbell Bench Press:

60 lb x 12 reps (+72 pts)

65 lb x 12 reps (+77 pts)

70 lb x 7 reps (+75 pts) - 1RM: 38 kg - 1RM: 38 kg - 1RM: 38 kg - 1RM: 38 kg - 1RM: 38 kg - 1RM: 38 kg - 1RM: 38 kg

Bent-Arm Dumbbell Pullover:

65 lb x 12 reps (+24 pts)

70 lb x 12 reps (+25 pts)

75 lb x 12 reps (+26 pts)

Machine Chest Fly (Pec Deck):

170 lb x 12 reps (+25 pts)

180 lb x 8 reps (+25 pts) - 1RM: 101 kg - 1RM: 101 kg - 1RM: 101 kg - 1RM: 101 kg - 1RM: 101 kg - 1RM: 101 kg - 1RM: 101 kg

190 lb x 5 reps (+23 pts) - 1RM: 97 kg - 1RM: 97 kg - 1RM: 97 kg - 1RM: 97 kg - 1RM: 97 kg - 1RM: 97 kg - 1RM: 97 kg

Triceps Pushdown:

60 lb x 12 reps (+12 pts)

70 lb x 10 reps (+12 pts) - 1RM: 42 kg - 1RM: 42 kg - 1RM: 42 kg - 1RM: 42 kg - 1RM: 42 kg - 1RM: 42 kg - 1RM: 42 kg

80 lb x 7 reps (+12 pts) - 1RM: 44 kg - 1RM: 44 kg - 1RM: 44 kg - 1RM: 44 kg - 1RM: 44 kg - 1RM: 44 kg - 1RM: 44 kg

That's all the time i had :(

[trainingtaylor]

Went Beast in the Bitch on the shoulders and back!!!!

today was shoulders n back and i added a bit of abs in the mix here's the gym log from fitocracy.

I know some people think its tedious to log your routine but trust me you need to be doing this and fitocracy makes it easy and then the feedback from the community is that added awesome sauce that makes it perfect.

taylor2nd Tracked a Workout for 1,869 pts Today

Pull-Up:

7 reps (+68 pts)

3 reps (+36 pts)

3 reps (+36 pts)

3 reps (+36 pts)

3 reps (+36 pts)

Wide-Grip Pull-Up:

8 reps (+62 pts)

6 reps (+42 pts)

4 reps (+25 pts)

Chin-Up:

5 reps (+32 pts)

4 reps (+24 pts)

2 reps (+9 pts)

One-Arm Dumbbell Row:

50 lb x 12 reps (+42 pts)

55 lb x 12 reps (+44 pts)

60 lb x 12 reps (+45 pts)

Wide-Grip Lat Pulldown:

90 lb x 12 reps (+29 pts)

100 lb x 12 reps (+31 pts)

110 lb x 12 reps (+33 pts)

Close-Grip Front Lat Pulldown:

90 lb x 12 reps (+14 pts)

100 lb x 12 reps (+15 pts)

110 lb x 12 reps (+16 pts)

Wide-Grip Pulldown Behind The Neck:

90 lb x 12 reps (+29 pts)

100 lb x 12 reps (+31 pts)

110 lb x 9 reps (+32 pts) - 1RM: 64 kg - 1RM: 64 kg - 1RM: 64 kg - 1RM: 64 kg - 1RM: 64 kg - 1RM: 64 kg - 1RM: 64 kg

Isolateral Plate Loaded Row:

130 lb x 10 reps (+43 pts) - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg

140 lb x 8 reps (+44 pts) - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg

150 lb x 8 reps (+47 pts) - 1RM: 84 kg - 1RM: 84 kg - 1RM: 84 kg - 1RM: 84 kg - 1RM: 84 kg - 1RM: 84 kg - 1RM: 84 kg

130 lb x 8 reps (+41 pts) - 1RM: 73 kg - 1RM: 73 kg - 1RM: 73 kg - 1RM: 73 kg - 1RM: 73 kg - 1RM: 73 kg - 1RM: 73 kg

140 lb x 8 reps (+44 pts) - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg - 1RM: 79 kg

150 lb x 7 reps (+46 pts) - 1RM: 82 kg - 1RM: 82 kg - 1RM: 82 kg - 1RM: 82 kg - 1RM: 82 kg - 1RM: 82 kg - 1RM: 82 kg

Machine Shoulder (Military) Press:

80 lb x 13 reps (+25 pts)

90 lb x 12 reps (+26 pts)

100 lb x 8 reps (+26 pts) - 1RM: 56 kg - 1RM: 56 kg - 1RM: 56 kg - 1RM: 56 kg - 1RM: 56 kg - 1RM: 56 kg - 1RM: 56 kg

Arnold Dumbbell Press:

40 lb x 8 reps (+41 pts) - 1RM: 22 kg - 1RM: 22 kg - 1RM: 22 kg - 1RM: 22 kg - 1RM: 22 kg - 1RM: 22 kg - 1RM: 22 kg

45 lb x 6 reps (+40 pts) - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg

50 lb x 5 reps (+39 pts) - 1RM: 26 kg - 1RM: 26 kg - 1RM: 26 kg - 1RM: 26 kg - 1RM: 26 kg - 1RM: 26 kg - 1RM: 26 kg

Dumbbell Side Lateral Raise:

12 lb x 12 reps (+34 pts)

15 lb x 10 reps (+34 pts) - 1RM: 9 kg - 1RM: 9 kg - 1RM: 9 kg - 1RM: 9 kg - 1RM: 9 kg- 1RM: 9 kg - 1RM: 9 kg

20 lb x 5 reps (+30 pts) - 1RM: 10 kg - 1RM: 10 kg - 1RM: 10 kg - 1RM: 10 kg - 1RM: 10 kg - 1RM: 10 kg - 1RM: 10 kg

Front Plate Raise:

25 lb x 15 reps (+9 pts)

35 lb x 10 reps (+9 pts) - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg

45 lb x 8 reps (+10 pts) - 1RM: 25 kg - 1RM: 25 kg - 1RM: 25 kg - 1RM: 25 kg - 1RM: 25 kg - 1RM: 25 kg - 1RM: 25 kg

Dumbbell Shrug:

70 lb x 12 reps (+25 pts)

75 lb x 10 reps (+26 pts) - 1RM: 45 kg - 1RM: 45 kg - 1RM: 45 kg - 1RM: 45 kg - 1RM: 45 kg - 1RM: 45 kg - 1RM: 45 kg

80 lb x 10 reps (+26 pts) - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg - 1RM: 48 kg

Reverse Flyes:

30 lb x 12 reps (+17 pts)

35 lb x 10 reps (+17 pts) - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg - 1RM: 21 kg

40 lb x 10 reps (+18 pts) - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg - 1RM: 24 kg

V-Up:

52 reps (+36 pts)

27 reps (+18 pts)

Weighted Crunch:

16 lb x 25 reps (+40 pts)

16 lb x 20 reps (+29 pts)

6 lb x 18 reps (+21 pts)

6 lb x 10 reps (+7 pts) - 1RM: 4 kg - 1RM: 4 kg - 1RM: 4 kg - 1RM: 4 kg - 1RM: 4 kg - 1RM: 4 kg - 1RM: 4 kg

Side Plank Lifts:

20 reps (+40 pts)

18 reps (+36 pts)

Side Plank:

60 sec (+42 pts)

Plank:

60 sec (+21 pts)

Oblique Crunch:

10 reps (+5 pts)

10 reps (+5 pts)

Flat Straight Leg Raise:

15 reps (+5 pts)

Hanging Straight Leg Raise:

10 reps (+5 pts)

12 reps (+5 pts)

10 reps (+5 pts)

Weighted Oblique Crunch:

50 lb x 20 reps (+20 pts)

60 lb x 20 reps (+22 pts)

70 lb x 20 reps (+23 pts)

[trainingtaylor]

New Equipment at the gym, Post 5k workout, diet and then some

The 5k Run

Training has been back on track since january following a almost 3 month break in the latter part of 2012. the first 2 weeks were the worst felt like I never worked out a day in my life. I haven't started running yet either and i kicked off my running season with the sigma 5k run. what would have been smart was going for a run just to feel my body out buutt i didn't. so sigma got the better of me and i did the race in 37minutes which is ridiculous in comparison to my previous 5k times. The plan going forward is to resume my weekend running training with friday saturday and sunday as my run days with my training parter if she can manage to do all three days.

New Equipment at the Gym

The gym got a bunch a new stuff which is good cause i've been toying with the idea of changing gyms because we all max out and get stuck n then regress because of lack of weights etc.

We finally got a dipstation, a hyperextension bench, a new squat cage with a safety handle so one can really go all out when squatting even if there's no spotter available. 

Diet

Been Cleaning up the diet again, really getting back into high gear with eating clean and smart. with the options available to me. Intermittent fasting comes later though some days due to my work schedule i cant help but to do IF. Snacking is the route to the Fall of many. I've ensured that I've got relatively healthy snacks, Granola bars, Almonds etc. need to get some sunflower seeds  and cashews as well will pick em up in the 2lb bags and make my own trail mix n separate em in individual zip-locks for serving sizes to keep the caloric intake at the level it should be.

Supplements 

I'm almost completely devoid of sups at the moment. I've only got creatine, i'm out of whey, i'm out of beef liver concentrate, i'm out of glutamine, L-Arginine my body knows it and it reminds me all the time :( Gotta fix this soon. Contemplating trying Animal Pak just haven't made the decision as yet. May also work a bit of Moringa in the mix again like i did last year.

I leave you with yesterdays routine brought to you by fitocracy (sign up if you already ahvent')

Body Weight Squat:

30 reps (+19 pts)

Barbell Squat:

155 lb x 12 reps (+91 pts)

175 lb x 12 reps (+104 pts)

195 lb x 8 reps (+112 pts)

Dumbbell Lunges:

50 lb x 12 reps (+81 pts)

55 lb x 12 reps (+83 pts)

60 lb x 8 reps (+81 pts)

Leg Extensions:

70 lb x 12 reps (+12 pts)

80 lb x 10 reps (+13 pts)

90 lb x 6 reps (+12 pts)

Leg Press:

140.5 lb x 12 reps (+23 pts)

150.5 lb x 12 reps (+24 pts)

160.5 lb x 10 reps (+24 pts)

Standing Leg Curl:

10 lb x 15 reps (+8 pts)

20 lb x 10 reps (+8 pts)

30 lb x 7 reps (+9 pts)

Calf Press On The Leg Press Machine:

160 lb x 30 reps (+8 pts)

170 lb x 30 reps (+9 pts)

180 lb x 30 reps (+9 pts)

Hyperextension:

15 reps (+5 pts)

Weighted Hyperextension:

10 lb x 15 reps (+8 pts)

15 lb x 15 reps (+9 pts)

20 lb x 15 reps (+9 pts)

Hanging Straight Leg Raise:

12 reps (+5 pts)

12 reps (+5 pts)

12 reps (+5 pts)

[trainingtaylor]

End of semi Haitus

So as you've realized I've been quiet, both here and on fitocracy. Work has been very demanding in the past few weeks but finally things are returning to some sort of normalcy. Today was my first day back at my usual routine albeit a little lighter than usual to account for the semi hiatus. Did shoulders and back it was good. A bit challenging but definitely felt good. Tomorrow is legs, may the squat gods give me strength.

[trainingtaylor]

Deadlift.... dead joints... ergo Cardio week

Last week I dead lifted over 300lbs on legs day, The weight was manageable the problem was while my muscles were ready but joints weren't ready for that kind of weight. The following day my shoulders joints were in agony picking up and putting down dumbbells were Terrible, I had to modify my entire routine as a result .

As recommended by my friends at the gym and my trainer I'm taking a week off from lifting. They said I should do nothing at all I figured why not take the time to shred away more fat. So the mission this week is cardio and core training should be lots of fun .