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Trex74newnewnew

trex74

trex74

whatev
Platinum
Well its time for a new log.. I got srsly derailed over the winter, and a lot of things have changed in my life- for the better!!! I'm in a new gym which is basic at best-but sooooo convenient-it's connected to my building at work. So I have been going every day at lunch time, which is great.
I am considering going before work too, but it would mean getting up at 5 again, so I'm not exactly champing at the bit for that ;)
I started getting back into eating better-no more cafeteria hospital food!
Basically no more red meat, and no sweets or starchy treats.
Breakfast: two eggs and 1/2 cup oatmeal
Snack: protein shake
Lunch: Fish or chicken with brown rice, black beans and a vegetable
Dinner:Fish or chicken with brown rice/sweet potato/black beans and salad with EVOO or vegetables
I have an orange or an apple sometimes if I get snacky
I am having a hell of a lot of Sriracha sauce or sambal oelek on everything these days too-I just have cravings for hot sauce


My new workout is back to basics:

Mon- Chest, shoulder and tris
DB bench press, flys
OH press, arnold press, side lateral raises, bent over lateral raises, skullcrushers, tri pushdowns
Tues- Back and Bis
DB DLs, seated rows, lat pulldowns, incline bi curls, hammer curls
Wed- Cardio and abs
Thursday-Cardio and abs
Friday- Legs- DB SLDLs, lying leg curls, lunges, leg press, DB squats
Sat and Sun R&R

really the only thing new is the fact my gym doesn't have a squat rack (i know, i know) or barbells, just DBs and machines, cardio equipment and a pool. It's so convenient though.

I've been every day this week, sp that's great.
 
Sounds like things are getting back to "normal". That's GREAT!
Keep making progress everyday. Both of you.
This made me smile. Have a great weekend! :)
 
Having a "normal" routine almost saved my life. I need structure and my body started falling apart from being pulled in different directions.
Glad to see you are happy. That is the key to life!
 
trex74 said:
Well its time for a new log.. I got srsly derailed over the winter, and a lot of things have changed in my life- for the better!!! I'm in a new gym which is basic at best-but sooooo convenient-it's connected to my building at work. So I have been going every day at lunch time, which is great.
I am considering going before work too, but it would mean getting up at 5 again, so I'm not exactly champing at the bit for that ;)
I started getting back into eating better-no more cafeteria hospital food!
Basically no more red meat, and no sweets or starchy treats.
Breakfast: two eggs and 1/2 cup oatmeal
Snack: protein shake
Lunch: Fish or chicken with brown rice, black beans and a vegetable
Dinner:Fish or chicken with brown rice/sweet potato/black beans and salad with EVOO or vegetables
I have an orange or an apple sometimes if I get snacky
I am having a hell of a lot of Sriracha sauce or sambal oelek on everything these days too-I just have cravings for hot sauce


My new workout is back to basics:

Mon- Chest, shoulder and tris
DB bench press, flys
OH press, arnold press, side lateral raises, bent over lateral raises, skullcrushers, tri pushdowns
Tues- Back and Bis
DB DLs, seated rows, lat pulldowns, incline bi curls, hammer curls
Wed- Cardio and abs
Thursday-Cardio and abs
Friday- Legs- DB SLDLs, lying leg curls, lunges, leg press, DB squats
Sat and Sun R&R

really the only thing new is the fact my gym doesn't have a squat rack (i know, i know) or barbells, just DBs and machines, cardio equipment and a pool. It's so convenient though.

I've been every day this week, sp that's great.
Click to expand...

Hey I missed you, Trex. (and I hope you know by now I don't talk BS). It's really good to see you back. :) And I dig that back to basics philosophy!

Reading your back routine just reminded me that I "discovered" a new exercise I absolutely love. Reverse grip (underhand) bent rows. WOW. I might suggest you try them once instead of the seated row and see watcha think.
 
Thanks guys!
Maybe it's the spring, maybe its whatever, but i am feeling great ;)
30 min cardio today at lunch, and came in on Saturday to do Chest/Shoulder/Tris and 20 min cardio.
I decided to stay after work on my weight training days so I'm not rushing it. Cardio is fine for lunch though.
I made this cod recipe last night with some frozen cod fillets, and my husband said it was the best fish he ever had. So I'll share.
It's a Rachel Ray recipe, but I tweaked it a little (didn't add sugar, used dried bay leaves instead of fresh, used plain green peppers instead of cubanelles, and didn't have a fresh lemon to zest, so I used orange zest and a drop of lemon juice-oh, and didn't use anchovies).
It was really good though.
Rachael Ray's Official Website :: Lemon-Garlic Fish with Sweet 'n Sour Pepper Sauce
 
Back and Bis

I didn't try those underhanded rows today RW, but I will soon :)

seated low cable rows
lat pull downs
hyperextensions

cable preacher curls
db hammer curls
 
Yesterday was cardio- I signed up for a Law Day Fun Run, so I am working it on the treadmill. 5 minute warm up fast walk, 20 minutes jog, 5 minutes cooldown.
Oh yeah, also am starting beach volleyball the second week of May, so I am motivated to start doing some plyo etc.
 
Am trying something different for 6 weeks- 3 times /week doing a full body workout, and running the other two days (to train for the fun run.) I also get two 30 min power walks in morning and night (doggy!)
Here's the workout plan, it's a Poliquin one so that's why I'm trying it. The idea is for the first week: Workout 1 on Monday and Friday, Workout 2 on Wednesday.
Alternating each week for 6 weeks.
Anyway, the change up seems to be working so far because I have some DOMS where before I had none :) It is a little higher volume than I usually do in terms of reps, but it's good to push myself.
The only modifications I have made are using regular DBs, as my gym doesn't have thick ones, and db deadlifts instead of trap bar for the same reason.

Workout 1
A-1. Walking Lunge, Thick DB, 3 x 8-12, 30X0, rest 45 seconds
A-2. Bench Press, 30-Degree Incline, Thick DB, Pronating Grip, 3 x 15-20, 20X0, rest 45 seconds
A-3. Pulldown Machine, Straight Handle, Wide Neutral Grip, 3 x 10-12, 30X0, rest 45 seconds
A-4. Atlantis Lying Leg Curl, Feet Outward, Plantar Flexed, 12,10,8, 30X0, rest 45 seconds
B-1. Pressdown, Prone Incline, Std EZ Bar, Narrow Pronated Grip, 3 x 12-20, 30X0, rest 45 seconds
B-2. 45-Degree Incline Curl, Thick DB, Neutral Grip, 3 x 12-20, 30X0, rest 45 seconds
B-3. Atlantis Arching Leg Press, Feet in Low Duck Stance, 3 x 12-20, 30X0, rest 45 seconds
B-4. Machine Row, Seated, Low, Neutral Grip, 3 x 15-20, 20X0, rest 45 seconds

Workout 2
A-1. Trap Bar Deadlift, Floor, Low Handles, 3 x 10-12, 30X0, rest 45 seconds
A-2. Atlantis Lat Pulldown, 3 x 10-12, 3012, rest 45 seconds
A-3. Triceps Extension, 45-Degree, Incline, Thick DB, Pronating Grip, 3 x 15-20, 30X0, rest 45 seconds
A-4. Seated L-Lateral Raise, Thick DB, 3 x 12-20, 30X0, rest 45 seconds
B-1. Front Step-Up, Thick DB, Low, 4 x 12-20, 30X0, rest 45 seconds
B-2. Atlantis, Seated Pulley Arm Curl, 4 x 15-20, 30X0, rest 45 seconds
B-3. Atlantis Leg Curl, Plantar Flexed, Neutral, 3 x 10-12, 30X0, rest 45 seconds
B-4. Bent-Over Lateral Raise, Thick DB, 4 x 12-20, 30X0, rest 45 seconds
 
Island_Girl said:
Hi Trex!!! Looks like all is going well!
Click to expand...

Yeah, things are great!!
I have come to the conclusion that I need to work on my posture though- when I stand normally, my back is pretty flat, and it has an unpleasant shape to it- I can see where my, uh, I guess it would be the rear middle part of the iliac crest, the bones stick out there all lumpy bumpy, but when I do kind of a pelvic tilt it looks better, and more pleasant to look at. I may need to get a doctor to look for me, because I was told I had a mild scoliosis when I was 13, and it just looks weird to me. I am also really longwaisted, so it is really noticeable.
 
Yesterday I did the full body workout, and am aiming on increasing my reps to the higher end of the range.
Today I walked for 5 min, ran for 25, then walked for another 5.
I had a tomato red face- it is kinda embarassing it's SO RED!
Ah well.
 
Hi Trex, it's great to see everything is going well for you... and it's good to see your new log and that you can focus on training again.. I look forward to reading it
 
Nice to see you and read your log :)


Brad.
 
trex74 said:
Yesterday I did the full body workout, and am aiming on increasing my reps to the higher end of the range.
Today I walked for 5 min, ran for 25, then walked for another 5.
I had a tomato red face- it is kinda embarassing it's SO RED!
Ah well.
Click to expand...

Sounds great. You're obviously working hard. Keep it up.
Embarassing would be not breaking a sweat!
 
Friday I had to go run some errands so I did some cardio over the weekend- went for a 30 min run and felt great afterwards. Nice to get outside :)
Today it's back to the workout-and I'm looking forward to it.
I am seeing some changes already- I seem to change very quickly for some reason! My legs have some great definition, can see a real definition on the upper outer thighs.
It's just the behind the ham fat that is stubborn, that and the hip fat and a bit of lower umbilical fold fat.
But I guess I get pickier the further i go, so it is a real work in progress still. I am happy with the way I look, but I just like to aim higher and higher the more I do it.
I am turning over the idea of training for a 10 k after the fun run, and after that, maybe a half marathon, and who knows maybe I'll even make it to a full marathon some day. We'll see how it affects my body. i really don't want a gross stringy look, I get a bit too lean up top anyway, especially in the chest and clavicle region, even right now you can see ribs on my chest which is a real fugly look I know, but it is taking time to put muscle there, and my skin is quite thin there too. :(
 
Treadmill easy run for 30 min today. Could have gone longer, but I only get an hour lunch, and I still had to shower and eat.
 
trex74 said:
Yesterday was cardio- I signed up for a Law Day Fun Run, so I am working it on the treadmill. 5 minute warm up fast walk, 20 minutes jog, 5 minutes cooldown.
Oh yeah, also am starting beach volleyball the second week of May, so I am motivated to start doing some plyo etc.
Click to expand...

I was thinking of doing the same thing...but with the kiddo, getting out of the house is SO EXPENSIVE already. :) I'm still thinking...
 
Well I did the workout again today:

Db bench incline
lat pulldown straight bar neutral grip
incline curl neutral grip
walking lunges with 10 lb dbs
leg curl feet outward, plantar flexed
tri push down
seated row
leg press low duck stance

Meh, not really feeling it today. I put the work in though.
My butt hurts already.
 
Uh, so I've had about 16 hershey's kisses so far today thanks to the workplace easter basket situated along my direct path whenever I have to walk anywhere.
Not only that, but I forgot my chiccken and brown rice lunch and my bank card at home, so i only had enough change in my purse to buy a bagel and swiss cheese. Great, more fat and carbs.
So far, today is a complete cock up as far as diet is concerned!
:worried:
I'll try and hold it together tonight, I think all the food in the house is safe food ;)
 
OK, back to the log!
I got sick from Good Friday to Easter Monday, but got back in the game after that.
I ran my 5 K and had a time of 31:20.
My new goal is to run a half-marathon Sept. 18, 2011, so my training goals have shifted somewhat, but i am still going to the gym 3 x week to strength train. Pretty much the same stuff, but doing a split now on body parts, the usual stuff no surprises there, Chest Shoulder Tris, Legs, Back and Bis- am going to be upping the protein to save muscle mass. Not carbing it up either, I don't really see a need. Have been undereating a touch lately, but am trying to get more quality nutrients lately-actually even bought collard greens.
I have 3 weeks of pre schedule training, and am running for these three weeks:
Sun: 5 k
Tues: 3 K
Thurs: 3K
Saturday: 3K

After starts the real schedule:
 
So today was Legs
Walking lunges
Lying leg curls
Leg extensions
Leg Press
Bodyweight squats- yaya I know but there's no BBs in my stupid gym
DB SLDLs
 
Ran in the morning yesterday- 3 K

Today was Back/Bis

Lat pull downs
seated cable rows
hammer curls
db bi curls
Looking for ward to my Sunday 5 k, think I am going to leave the dog at home for this one.

Tonight I'm going to go see my nephew play hockey
Sunday is my bday- yes there will be cake ;)
 
Trex...I like the log! Good to see you back up and at it. I'm excited for your half marathon. I have thought about doing a 10 k (which, for me, would be huge). I'm cheering you on girl! :)
 
caligirl85 said:
Trex...I like the log! Good to see you back up and at it. I'm excited for your half marathon. I have thought about doing a 10 k (which, for me, would be huge). I'm cheering you on girl! :)
Click to expand...

10 k IS huge, that is a great goal. I would have done a 10 k but the run I want to do (Army Run) doen't offer that distance.
 
Birthday was good, cake was good.
Did a 3k run on Sat and a 5 k on Sun.
This week is an easy week still but it will start to ramp up next week.
This week:
Sun 5k
Mon- off
Tues- 3 k am, chest shoulder tris pm
Wed-Legs
Thursday-3 k
Friday- Back, Bis
Sat- 3 k

But next wk:
Sun 6 k
Mon off
Tues 4 k, chest shoulder tris
Wed- 3 k- Legs
Thursday 3 k
Friday-Back Bis
sat 3 k
 
Happy Birthday Trex one day late!! I hope you had a wonderful day! You deserve it!! :)
 
Did 3 k run outside this morning- what a gorgeous day.
I had some lingering moodiness from the last couple days, but I made myself "leave it on the road"
Going to the gym at lunch today too.
 
trex74 said:
Did 3 k run outside this morning- what a gorgeous day.
I had some lingering moodiness from the last couple days, but I made myself "leave it on the road"
Going to the gym at lunch today too.
Click to expand...

Great job Trex! You are inspiring me to jog more. How are the bugs? We've had 2 decent days and the mosquitos are already out! lol
 
No need, mozzies are alway a cause for complaint, there is not a nice thing to say about them, except if they bite someone you don't like, then it's ok
 
caligirl85 said:
Great job Trex! You are inspiring me to jog more. How are the bugs? We've had 2 decent days and the mosquitos are already out! lol
Click to expand...

I haven't seen any yet...they don't follow you while you jog do they? If they do, I'll just get some Off or something. I have a deep appreciation for full on strength bug spray, and I kinda like the smell- weird?
 
RachelM said:
No need, mozzies are alway a cause for complaint, there is not a nice thing to say about them, except if they bite someone you don't like, then it's ok
Click to expand...
ha ha ha
true
now blackflies, those are something else, they should be exterminated
 
Killed it yesterday in the gym
incline db bench press
flat db bench press
arnold press
lateral raise
bent over rear lateral raise
skullcrushers
tri pushdown

Today it's legs
going to do
lunges (3 x 15 each leg)
slds (forgot)
lying leg curl (8, 8, 6, 6,)
squats 3 x 15
leg extension 3 x 10

think I am going to warm up with some new dynamic stretches I learned

OK IM BACK FROM THE GYM:
I did everything but the sldls (I forgot)
added in some calf raises 3 x 20
leg press 3 x 10
and
donkey kick glute thingies with a squeeze at the top 3 x 10
 
Last edited:
trex74 said:
I haven't seen any yet...they don't follow you while you jog do they? If they do, I'll just get some Off or something. I have a deep appreciation for full on strength bug spray, and I kinda like the smell- weird?
Click to expand...

lol I like the smell of bug spray until the end of summer...then the smell of it makes me gag and stings my nose.
 
Today was back and bis

DB DLs 4x15
superset seated rows and lat pulldowns 3 x 10 of each
incline db curls
hammer curls

I did some dynamic stretches on my legs again just for fun
the standing leg lifts and donkey kick glute thingy
 
Today is my rest day
Sat I did 3 K
Sun I did 6 K- 40:27
 
Happy to post that my beach volleyball team starts kicking butt this Wednesday!!!
Forecast: cold and rainy- but whatev
 
Today

A.M.- 4 K run outside with doggy

P.M. - Chest/Shoulders/Tris

db bench press
incline bench
arnold press
front lateral raise
lateral raise
bent over rear lateral raise
db skullcrushers- think my elbow tendons are getting a bit inflamed on one side
tri pushdowns
 
AM- 3 K run outside with doggy- it's humid today and I was a bit overdressed so I got a bit hot


I'm starting volleyball tonight, so i am switching my Legs day to Thursday instead of Wednesday so i have more bounce
 
trex74 said:
AM- 3 K run outside with doggy- it's humid today and I was a bit overdressed so I got a bit hot


I'm starting volleyball tonight, so i am switching my Legs day to Thursday instead of Wednesday so i have more bounce
Click to expand...

Good luck with volleyball! I love that sport!! Your gonna kick butt!! :)
 
3K run in A.M.
lunchtime: I did legs, but added in some other stuff because it looks like I have to miss my back and bi workout tomorrow- I have a lunchtime staff meeting that involves pizza, and lets just say it may be mandatory, but even if it wasn't I'd probably still go for the pizza ;)

Legs:
walking lunges
db squats
db sldls
lying leg curl
leg press
donkey kick glute thingies

tossed in a lat pull down/ seated row superset
and did some standing db bicep curls
 
oh ya the beach volleyball was fun, but not an intense workout by any means, I think I can go back to Legs on wednesdays.
 
3 K yesterday
6 K today, pushed it and beat last weeks time by 3 1/2 min
 
AM: 3 K- was supposed to be 4, but didn't look at my schedule. Will have to do 4 tomorrow to make up for it. No big deal
PM:

flat db bench
shrugs
lateral raise
front raise
bent over rear lateral raise
machine shoulder press
tri pushdown
 
AM 4 K run, and volleyball tonight!!!!!!!
 
trex74 said:
oh ya the beach volleyball was fun, but not an intense workout by any means, I think I can go back to Legs on wednesdays.
Click to expand...

sadly, i was a little sore after softball last week. not used to running full out and throwing a ball... or maybe just getting old.

have fun at volleyball!
 
BBR100 said:
sadly, i was a little sore after softball last week. not used to running full out and throwing a ball... or maybe just getting old.

have fun at volleyball!
Click to expand...

Nah, it'll get better. I don't subscribe to the age defense unless you are 75 +
You're not, are you? :evil:

In other news, i just learned how to throw a baseball. lol I'm up to about twenty feet now ;)
 
weekend runs
sat 3 K
sun 7 K
 
dointhemost said:
Just stopping by to see how you are doing:)And great job on the runs on the weekend
Click to expand...

Thanks!
Sunday was the first day I really believed I'm going to kick ass in the half marathon! I felt sooo good.
 
Oh ya 4 K this morning
 
I don't think I'm going to post on here anymore.
I was just trying to help someone, and apparently it came across disrespectful.
I don't really have time for drama, so I'll just leave this forum.
Sayonara.
 
Noooooooooo!
Trex, don't leave!!! for every one you may offend you're probably helping 50 others.
don't let a bs misunderstanding affect you.
OK it's proly for selfish reasons. You're intelligent, articulate, helpful and funny.
I'll miss you too much! Don't leave!
 
WTF Trex... Don't leave!! You've helped me a lot as well, both actively and just passively, don't let the comments of one person ruin all of the good work you've done.. BBR100, who ever you are, you are right!!
 
Ah I guess i flew off the handle. Thankg guys, I appreciate your kind words. I thin ki 'll just focus more on myself and less on others for the time being.
 
trex74 said:
I don't think I'm going to post on here anymore.
I was just trying to help someone, and apparently it came across disrespectful.
I don't really have time for drama, so I'll just leave this forum.
Sayonara.
Click to expand...

I changed my mind. Sorry for the misunderstanding.
 
trex74 said:
Ah I guess i flew off the handle. Thankg guys, I appreciate your kind words. I thin ki 'll just focus more on myself and less on others for the time being.
Click to expand...


I've enjoyed reading your posts Trex, you are very knowledgeable..
Thanks or the K, I tried sending u a pm but couldn't :)
 
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