Re-evalutating weights

I feel like I have jumped up to far on my weights, or going to heavy. I need to do my exercises with proper form, for them to be effective, but I have been using such heavy weights, that my form has not been good, so I am checking out my weights I am using, and going lighter on some, so that my form is good. Anyways here are my workout stats for back, biceps, and trapz:

Back

Bent Over Bar Rows

10 easy reps- 45 lbs
6 slightly heavier reps- 85 lbs
3 heavier reps- 130 lbs
4-6 heavy reps to failure- 170 lbs- 4 reps- they weren't complete reps
4-6 heavy reps to failure- 160 lbs- 4 good reps

One Arm Dumbell Rows

3 heavier reps- 60 lbs
4-6 heavy reps to failure- 80 lbs- 10 reps
4-6 heavy reps to failure- 100 lbs- 5 reps

Bicep

Standing Curved Bar Bicep Curls

10 easy reps- 20 lbs
6 slightly heavier reps- 40 lbs
3 heavier reps- 55 lbs
4-5 heavy reps to failure- 75 lbs- 11 reps
4-5 heavy reps to failure- 90 lbs- 7 reps

Alternate Dumbell Bicep Curls

3 heavier reps- 30 lbs
4-5 heavy reps to failure- 35 lbs- 7 reps
4-5 heavy reps to failure- 40 lbs- 4 reps

Trapz

Shoulder Shrugs

130 lbs- 20 reps- Not proper workout, but oh well, was trying to get anything I could in without going over time.

Best In Health,

Cuyler Callahan

Crappy Workout

My workout sucked today. I realized something. If I want to increase my squat, I'm going to have to get a stronger back, or switch to a different type of squat. I can probably go higher in weight on my squat, but doing so will put my back at a great risk. So I think I might try zurcher squats.They look a bit easier on the back. Who knows though. Same thing for my deadlift. A friend told me to try a belt, so I might look into that. As for my shoulder press, I went way down. I think it could be because of a bit of a flue. My boss had really sore shoulders, and mine felt quite sore today as well. Maybe that effected it. I'm not sure. I guess I'll see next week.

Anyways, here are my stats for today.

Legs

Hack Squat

10 easy reps- 65 lbs
6 slightly heavier reps- 130 lbs
3 heavier reps- 195 lbs
4-6 heavy reps to failure- 260lbs- 6 reps- had bad form. I could damage my back.
4-6 heavy reps to failure- 220lbs- 7 reps. I could have done way more, but I didn't want to over work my muscles. I'll read more up on it and see what I can do to get more weight on, without breaking my back.

Deadlift

3 heavier reps- 165 lbs
4-6 reps to failure- 220lbs- 8 reps- Could have done way more. Am trying to protect my back. I'll read up on this one as well as see what I can do to get more weight on without damaging my back.
4-6 reps to failure- Felt my back was taking to much, so I skipped this one.

Shoulders

Shoulder Press
10 easy reps- 40 lbs
6 slightly heavier reps- 70 lbs
3 heavier reps- 100 lbs
4-6 reps to failure- 135lbs- 2 reps. Don't understand. I had this done at 6 reps last time.
4-6 reps to failure- 110 lbs- 7 reps. Now it was to light. I think the sore shoulders from whatever bug I have at the moment caused this. Hopefully it'll be better next week.

Abs

Skipped Abs. Was out of time. Don't want to be counterproductive by releasing catabolic hormones.

Best in Health and Fitness

Cuyler Callahan

Regular Weekly Update: Third Week

Well things seem to be going pretty good. I haven't posted my stats for the last two workouts, because I have been busy, so I'll post them here, and you can view a bigger profile on my body space site.

So for:

Back, Biceps, Trapz

Back

Bent Over Bar Rows

10 easy reps- 60 lbs
6 slightly heavier reps- 100 lbs
3 heavier reps- 120 lbs
4-6 heavy reps to failure- 165 lbs- 5 reps
4-6 heavy reps to failure- 170 lbs- 5 reps

One Arm Dumbell Rows Right Arm

3 heavier reps- 65 lbs
4-6 heavy reps to failure- 100 lbs- 8 reps- to light
4-6 heavy reps to failure- 110 lbs- 5 reps

Left Arm

3 heavier reps- 65 lbs
4-6 heavy reps to failure- 100 lbs- 8 reps- to light
4-6 heavy reps to failure- 110 lbs- 5 reps

Biceps

Standing Curved Bar Bicep Curls

10 easy reps- 50 lbs
6 slightly heavier reps- 60 lbs
3 heavier reps- 70 lbs
4-6 heavy reps to failure- 90 lbs 5 reps
4-6 heavy reps to failure- 90 lbs- 6 reps

Trapz

Ran out of time.

Chest, Triceps, Forearm

Chest

Flat Bench Press

10 easy reps- 110 lbs
6 slightly heavier reps- 130 lbs
3 heavier reps- 180 lbs
4-6 heavy reps to failure- 190lbs- 7 reps- to light
4-6 heavy reps to failure- 200 lbs- 4 reps

Inclined Bench Press

3 heavier reps- 110 lbs
4-6 heavy reps to failure- 130 lbs- 4 reps
4-6 heavy reps to failure- 130 lbs- 4 reps

Triceps

Narrow Grip Bench Press

10 easy reps- 90 lbs
6 slightly heavier reps- 110 lbs
3 heavier reps- 130 lbs
4-6 heavy reps to failure- 160 lbs- 5 reps
4-6 heavy reps to failure- 165 lbs- 6 reps

Forearm

Running out of time. Had to go milk cows.

Well, that is my update on my stats. I think I might adjust my workout schedule a bit. Maybe do two exercises per muscle group I workout. Cause I don't think one exercise is very much for even the small groups. I mean, they do help. But I believe that I can get better results with two exercises. I don't think one exercise tears enough muscle fibers to establish as much muscle growth as I could be experiencing. So I might alter my schedule a bit.

Well, as for my weekly update, Here is my progress pictures

Weight- 245 lbs
Bodyfat- Over 35%


Weight- 242.2 lbs
Bodyfat: 31%

Weight- 237.2 lbs
Bodyfat- 19.5 %
Lean Body Weight- 190.95 lbs
Fat Weight- 46.25 lbs

Weight: 237.4 lbs
Body Fat: 17.1%
Lean Body Weight:195.86 lbs
Fat Weight: 41. 54 lbs

Yay gained 5 lbs of muscle, lost 5 lbs of fat.

I think things are going pretty good. Lost fat, gained muscle. Just as it should be. I'll probably be posting a new workout pretty soon. It'll pretty much be the same, just a few changes.

Best in Health,

Cuyler Callahan

Workout Day Today!!!!!

Well, I think everything went pretty well today.

Today was workout day. I worked the shoulders, abs, and legs.

So here are my stats for the day:

Legs

Hack Squats

10 easy reps- 130 lbs
6 slightly heavier reps- 140 lbs
3 heavier reps- 180 lbs
4-6 heavy reps to failure- 240 lbs- 6 reps
4-6 heavy reps to failure- 260 lbs- 4 reps

Deadlifts

3 heavier reps- 180 lbs
4-6 heavy reps to failure- 260 lbs- 4 reps
4-6 heavy reps to failure- 260 l bs- 6 reps

Shoulder

Shoulder Press

10 easy reps- 110 lbs
6 slightly heavier reps- 115 lbs
3 heavier reps- 120lbs

Now the above for the shoulder press is what should have been happening. Those being my warm up weights. Though I had a problem. I did my warm up weights, but I was thinking, wow these are pretty heavy, why are they so heavy. I forgot to calculate my bar, which is my extra 40 lbs. So the weights above I did do, but they are to heavy, cause I thought my first weight was only 70 lbs, but after calculating the bar, I realized it was 110 lbs, and the same with the others. For my 3 heavier reps I actually did four reps. I tired my shoulders out to fast, so I couldn't even get close to doing my failure reps, so I used my heavier reps set as my failure reps. I hope this will still benefit me for next week.

Abs

I did one set of 15 crunches with body weight. One set of 15 crunches with 100 lbs on me. Next I did two sets of leg raises to 15. I had a good idea for adding extra weight while doing my crunches. I could use a barbell, or my curved bicep curl bar, and lay it on my chest, using a pillow so it doesn't hurt. Because the bar is so small, I should still be able to perform my crunches without an awkward plate restricting me, and I should be able to get on more weight. I will try it for next time.

Well, I need to go to bed.

Best in Health,

Cuyler Callahan

Two Week Progress Update

It's Sunday, so I have new progress stats and pictures. I said that I wouldn't post stats in one of my last posts. Well, that is true, for my two week progress update. I won't post all my stats, just some I think are important. When I'm doing my daily exercise posts, I'll post that days new stats, for that workout. I just won't do a full collaboration of all my stats on my weekly progress report, accept for the important ones. Remember, you can follow the link on the side to my bodyspace to view any of my other stats.
Now the last few days have been busy, so I haven't been able to post my exercise stats for those days, so I'll do that here, because I have some time now. But it won't always be like this.


So to start off, previous exercise reports.

Back, Biceps, and Traps

Back

Bent Over Bar Rows

10 easy reps- 50 lbs
6 slightly heavier reps- 90 lbs
3 heavier reps- 100 lbs
4-6 reps to failure- 160 lbs- 5 reps
4-6 reps to failure- 150 lbs- 4 reps

One Arm Dumbell Rows Right

3 heavier reps- 60 lbs
4-6 reps to failure- 110 lbs-4 reps
4-6 reps to failure- 100 lbs- 5 reps

One Arm Dumbell Rows Left

3 heavier reps- 60 lbs
4-6 reps to failure- 100 lbs 4 reps
4-6 reps to failure- 100 lbs 6 reps

Biceps

Standing Barbell Bicep Curls

10 easy reps- 50 lbs
6 slightly heavier reps- 60 lbs
3 heavier reps- 80 lbs
4-6 reps to failure- 90 lbs- 4 reps
4-6 reps to failure- 90 lbs- 6 reps-

Traps

Didn't work traps. I ran out of time.

I did better slightly on the biceps, and greatly on the barbell rows.


Chest, Triceps, and Forearms

Chest

Flat Bench Press

10 easy reps- 120 lbs
6 slightly heavier reps- 140 lbs
3 heavier reps- 185 lbs
4-6 heavy reps to failure- 200 lbs- 3 reps
4-6 heavy reps to failure- 195 lbs- 1 rep

I did really bad on the flat bench press. I fell greatly. Everything else has gone up, but my bench went down. I think the reason is I didn't have a good night sleep due to an xbox party, and I ate lots of junk food that night. I emailed Shawn Lebrun about it, so I'll see what he has to say about it, but I believe that is the reason. I guess I'll see how things workout next week.

Incline Bench Press

I skipped this one due to time- I had to go milk some beefers and work on unflooding the barn.

Triceps

Flat Bench Press Narrow Grip

10 easy reps- 90 lbs
6 slightly heavier reps- 110 lbs
3 heavier reps- 130 lbs
4-6 heavy reps to failure- 160 lbs- 4 reps
4-6 heavy reps to failure- 160 lbs- 6 reps

Forearms

Once again, short on time, skipped these today. I sure hope skipping a little on this workout won't be to bad, considering I wasn't doing good anyways.

Well, other then that, I have been doing good on my jogging. I can run a lot farther then I have been now.

As for my weekly update.

Here are my progress pictures. I have decided I would do my pictures a bit different then I said. Instead of going first picture, then the last three pictures. I will stagger the pictures out evenly in quarters of the time I have been working out. Doesn't matter now, only have three sets anyways right now. Just thought it would be good for you guys to know.

Here are the pictures:

Weight- 245 lbs
Bodyfat- Over 35%

Weight- 242.2 lbs
Bodyfat: 31%

Weight- 237.2 lbs
Bodyfat- 19.5 %
Lean Body Weight- 190.95 lbs
Fat Weight- 46.25 lbs

Thats about it. If you want more stats, remember to go to my body space which is linked on the side.


Best in Health,

Cuyler Callahan

Ran today..... ate tons of bad food... argg

Okay, I ran today. I actually was able to run outside, cause it was warmer. I ran quite a bit farther then I usually do, I was so happy, but I countered all that hard work and effort with a slushy, to much lunch, and a milkshake from mcdonalds, or mcfat...... so ya, that run didn't do much, but keep the fat off. I think I might start running everyday, probably get up in the morning and go for morning runs outside before I eat breakfast. The only problem is the cold weather. I talked to some people on forums about it, and they said running outside in the cold shouldn't be a problem. But I always cough after I run outside when it's cold, but maybe that will go away, so I think I'll start running outside, and if it's cold out, I'll wear some extra layers to keep warm. If I notice I start getting sick, then i'll stop the outside running in the cold. But of course, this all depends if I want to get up at 5:00 am or 6:00 am. I suppose I'll see how I'm feeling in the mornings. Apparently running in the morning and before you eat, is the best time to run. I was just going to run three times a week, but if I run everyday, it'll burn more fat. It won't be as good for building muscle, but after I get to were I want to be, then I'll slow the running down, and work more steadily on the muscle, and see how that is, provided I can get myself to wake up early in the mornings. I would run during the day, but work kinda gets in the way of that. Oh well, I'll do what I have to do, if all else fails, I'll still run my three times a week, so I'll still be getting progress, the running everyday, though, is extra progress.

Well, got to go,

Best in Health,

Cuyler Callahan

I'm so sick of counting calories.......

I'm not going to count calories after today. I did count them, then I didn't, then I started again yesterday. I have tonights calories though, so this will be the last day. I just don't have the time to count them every night. I get home from work, and all I do is my workout, then I spend the rest of the night counting the calories. I have other things to do, and counting calories is wasting my time. I will just have to go back to self will and eat healthy, and eat good per portions. It will be hard, but I lost weight in the last four months, and I wasn't counting calories there, just watching how much I eat, so I'll do it again. I just don't have the time to do it always. I'll eat healthy, and I'll do my workouts. That will be about all I can do for that. I'll just have to eat smaller meals. I would have to anyways, cause even with counting calories I'm still eating way to much.

Here is todays calorie count, and it is the last:

8:30 am

fruit blend- 407 cals
Total- 407 cals

10:00 am

1 pepperoni stick- 160 cals
Total- 160 cals

2:00 pm

4 pieces whole wheat, commercial, bread- 90 cal ea.
1 tbls- raspberry jam- 50 cal
1 tbls- honey- 60 cal
Total 570 cals

4:15 pm

2 small potatoes- 107 cal ea.
1 cup carrots, cooked- 27 cals
5 ounce roast beef- 245 cals
1 cup juice- 55 cals
1/4 cup gravy- 26 cals
1 scoop butterscotch ice cream- 150 cal
Total- 717 cals

8:00 pm

1 bran muffin- 375 cals
1 bowl salad- 298 cals
2 cups commercial juice- 150 cals
1 slice ham- 46 cal
2 slices whole wheat, made from recipe, bread- 128 ea.
1 tbls margarine- 20 cals
Total- 1140 cals

Daily Total- 2994 cals. Not that bad, but still not good. Oh well, I'm not counting calories anymore. I'll just eat healthy. If I find my body fat percentage starts going up, and I start gaining weight, that isn't lean body weight, then I'll have to change something in my eating habits, but I can't count calories, takes to much time. From now on you'll just get my exercise reports.

Todays exercise report:

It was workout day, so I workout the legs, abs, and shoulders.

Legs

Hack Squats

10 easy reps- 110 lbs
6 slightly heavier reps- 130 lbs
3 heavier reps- 160 lbs
4-6 reps to failure- 220 lbs- 5 reps
4-6 reps to failure- 250 lbs- 5 reps
I think I could have put more weight on still. Something to think about for next week. It is a jump from the 200 lbs though.

Deadlifts

3 heavier reps- 160 lbs
4-6 reps to failure- 220 lbs- 4 reps
4-6 reps to failure- 220 lbs- 6 reps- to light I am sure.

Abs

Weighted Crunches

I need to do something way different for the ab exercises. I can't get enough weight on my chest, and if I do put enough on there, it crushes me, and it's awkward. I can't do weighted crunches until I figure out how to get weight on me to do them. I just did two sets of 15 crunches.

Weighted Leg Lifts

I like this one, I did 15 reps with the legs, and it really gets the Abs burning.

All in all, the ab workout wasn't very successful. I need to get enough resistance on there to stimulate muscle growth. I am going to look into some machines, or if not that, build my own. I have an idea for a pully system that will put resistance on my abs, or my legs for leg lifts.

Shoulders

Shoulder Press

10 easy reps- 60 lbs
6 slightly heavier reps- 75 lbs
3 heavier reps- 110 lbs
4-6 reps to failure- 130 lbs- 5 reps
4-6 reps to failure- 135 lbs- 3 reps- to heavy, should have stuck with 130 lbs.

I did increase in my shoulder press which is good.


Well, I think that is about it for the night,

Best in Health,

Cuyler Callahan

Today was first cardio day of week two.

So today I did cardio. A good twenty minutes of sweat drenching, heart raising, intensely intense, okay I won't dramitize it, cardio.


I am going to start watching calories today.

Here is today's eating:

8:30 am

4 pieces, made from recipe, french toast- 150 cals
1/4 cup, made from recipe, fake maple syrup- 209 cals
2 tbls margarine- 128 cal total
Total- 937 cals

9:45 am

1 apple- 65 cals
Total- 65 cals

1:20 pm

1 tbls butter- 100 cals
1 tbls peanut butter- 100 cals
1 tbls raspberry jam, commercial- 56 cals
2 slices whole wheat, commercial, bread- 90 cals ea.
1 apple- 65 cals
1/2 orange- 43 cals
Total- 544 cals

5:30

3 cups Chef Boyardee beef ravioli in tomato and meet sauce- 250 cals ea.
2 whole wheat, commercial, rolls- 74 cals ea.
1 cup whole farm milk- 230 cals
Total- 554 cals

8:30

2 pieces of pizza toppings on pita bread-807 cals total
4 cups, fruit juice mix, commercial- 240 cals total
Total-1047 cals

Daily Total- 3147 cals

It was another day that I ate way more then I needed. I was getting it under control, then I stopped watching the calories, and now here I am, going back up. Maybe tomorrow will be different.

I have been reading on cheat days. I never knew it was a good thing to cheat and have a day where you eat whatever, but according to the articles, the cheat days are good, cause they startle the digestive system after you have been eating well, and increase the metabolic rate. I don't think I would have a entire cheat day, but maybe cheat meals every once in a while like if I go to the movies with friends, or eat out with friends. Never though, just because I feel like it a home. Or at least I will try not too.

Anyways, it's getting late, and I need to work at 10:00 again tomorrow, so I should go to bed.

Best in Health,

Cuyler Callahan

My Weekly Progress Update

Well,

Today is Sunday. I don't do any workouts on Sunday. It is my day of rest. But today is the day I can tell you all the new stats and so on. I decided to save myself a lot of work. I will post my progress pictures up, but instead of writing down all my stats, I will refer you to my bodyspace at bodybuilding.com. I will post the link up on the side of the blog, and you guys can use it to go and look at my profile on bodybuilding.com. That way I don't have to type so much information. As I learn to use my bodyspace, I might be able to use it for other things as well. I also have a blog of sorts at my bodyspace, but I like the one I have here lots better. That one I will probably post in, but if I do, it'll just be a copy of whats in here. That way people at bodybuilding.com can see what I'm doing and help me out a bit. It's not as nice, the blog there, so if you want a nice clean layout, I suggest you stick with this one. This'll have more on it anyways, when it comes to posts. My stats are the only things you can go to look at on at my bodyspace. They also show you graphs and stuff, and I'll have progress pictures there as well.

Well, here is todays progress pictures:


Before- February 25 2007
Weight 242.2 lbs


So Far- March 4th 2007
Weight 241.6 lbs Body Fat 31 %

Won't notice much change, but there is a change. I think I'll start counting Calories again tomorrow. I do a way nicer job if I can keep what I eat organized. So you might see calories posted up again.

Well, I need to go to bed, boss wants to do some farm work catch-up, so I'm going at 10:00 am again for most days of the week, accept Wednesday- which i have off.

Best In Health,

Cuyler Callahan

First Day On Chest and Triceps

Hey all,

Well, lets just say yesterday was a eating disaster. It was all going good, then I took my cousin to a movie, and we bought tons of junk food, lol. Oh well. My friend Ethan, and my Mom, said to stop watching how many calories I eat, and just to focus on eating healthy food. I don't know exactly how I feel on this. I suppose I will just watch what I eat, and make sure I don't eat lots when I do eat. But if I feel that things get out of hand with it, I'm going back to watching my calories. So for a while there may be no calorie report. Today was workout day, so I worked out the chest and the triceps. I was also suppose to do the fore-arms, but my 45 minutes was way up, and I workout the fore-arms anyways with my exercises. They are a muscle I leave to the end, and if I have time, I'll work them out, and if not, then it's not much of a deal.

Here is how todays workout went:


Chest

Flat Bench Press

10 Easy Reps- 110 lbs
6 Slightly Heavier Reps- 130 lbs
3 Heavier Reps- 180 lbs
4-6 Reps to Failure- 200 lbs- 4 reps
4-6 Reps to Failure- 200 lbs- I only managed 3 reps on this one though.

Incline Bench Press

3 Heavier Reps- 110 lbs
4-6 Reps to Failure- 130 lbs- 4 reps
4-6 Reps to Failure- 130 lbs- 6 reps


Triceps

Flat Bench Press Narrow Grip

10 Easy Reps- 90 lbs
6 Slightly Heavier Reps- 110 lbs
3 Heavier Reps- 130 lbs
4-6 Heavy Reps to Failure- 160 lbs- 4 reps
4-6 Heavy Reps to Failure- 160 lbs- 4 reps


As for nutrition,

Well, won't log it for a bit. If I think I need to, just to help keep myself in line, then I will, so keep watching the blog, maybe you'll see it again.

Best in Health,

Cuyler Callahan

First Day on Bicep, Back, Traps

Got home from work and did my workout. It was very effective. The bent over bar rows really worked the back. The standing bar curls made my arms feel like they went through a good workout. My only problem is with the traps. Like the abs, the traps are a hard muscle to workout effectively. I put so much weight on the bars I was hardly able to lift it up to do my shrugs. Once I did get it up, and did my shrugs, I did them really easily. It is something I'll email Shawn LeBrun about.

Here is a list of my workout, and what I did for weights:

Back
Bent Over Bar Rows
10 easy reps-50 lbs
6 slightly heavier reps- 70 lbs
3 heavier reps- 100 lbs
4-6 heavy reps to failure- 170 lbs- This was too much weight
4-6 heavy reps to failure- 140 lbs- This was not enough.

One Arm Dumbell Rows
3 heavier reps-50 lbs
4-6 heavy reps to failure- 90 lbs
4-6 heavy reps to failure- 90 lbs

Biceps
Standing Barbell Curls
10 easy reps- 40 lbs
6 slightly heavier reps- 50 lbs
3 heavier reps- 70 lbs
4-6 heavy reps to failure- 90 lbs
4-6 heavy reps to failure- 90 lbs

Traps
Barbell Shrugs
Oops, looking now, I forgot to log my weights.
I can give you my max weight I lifted, but only cause I couldn't actually lift that much weight up to the shrug position. It definitely wasn't enough for my shrug to reach 4-6 reps until failure.
Max: 260 lbs, and I couldn't fit another weight on my bar. I could up the plates used, but then I wouldn't be able to lift the thing to the shrug position. Oh well, I'll figure it out, not like I need massive traps anyways.

My nutrition went as follows today


5:00 am

4 Pieces whole wheat, made from recipe, toasted, bread slices- 128 cal ea.
2 Tbls Peanut Butter- 100 cal ea.
2 Tbls Raspberry Jam- 56 cal ea.
1 package of hot apple cider- 83 cal ea.
Total- 907 cal.

10:00 am

6 cups of homemade fruit mix- 54 cal ea.
Total- 324 cal.

12:30 pm

2 Pieces whole wheat, made from recipe, bread slices- 128 cal ea.
2 Tbls Peanut Butter- 100 cal ea.
2 Tbls Raspberry Jam- 56 cal ea.
2 Cups Popcorn- 55 cal ea.
Total- 623 cal

2:30 pm

1 Salted Tomato Slices- 38 cal
Total- 38 cal

4:00 pm

1 Apple- 65 cal
1 Banana- 105 cal
Total- 170 cal

8:00 pm

1 1/2 cup Rice- 359 cal total
1 1/2 cup Veggie Stir Fry- 154 cal total
3 Stuffed Mushrooms- 25 cal total
Total- 538

11:00 pm

1 Apple- 65 cal

Daily Total- 2665 cal

Well, it was better then yesterday. Probably my best day considering it was all healthy food I ate and no junk food.

Well, thats about all so far for today.

Best in Health,

Cuyler Callahan

Didn't post yesterday.... Was way to tired

Ya, had to get up early in the morning next day to milk cows, so I went to bed early, and only got in four meals. Yesterday was cardio day. I don't think I'll be able to do HIIT Cardio on the treadmill. The treadmill always stops and so I end up having to do regular cardio. I still do it intensely, but it is boring cause it takes longer, and ya, no change really in pace, so it wasn't to fun. But oh well.

My eating schedule was a little different. I went to bed early, so I only got in four meals. And my mom is having us try a program where we can't eat meat or dairy products. I don't know how I feel about it, cause I need protein for my muscles to grow, but she says the veggies and fruit provide the protein. Whatever, I'll try it out, and if I like the results I'll stick with it, if not, I'll go back onto my own program. And I'm not cutting meat totally out of my diet, once this six week test is over, I will start incorporating a little meat back in.

My eating schedule went as follows:

Wednesday
Breakfast 9:30 am

3 Cups of spinach/fruit blend- 30 cals ea.
2 Pieces of whole wheat, buttered, made from recipe, toasted, bread slices- 136 cals ea.
Total- 362

Lunch 1:00 pm

4 Pieces whole wheat commercial bread, toasted- 90 cal ea. I made a mistake on this in my last posts, so my calorie counts won't be as high as I listed. Still high, but not as high as I had. I put 190 cals before. It is only 90 cals.
2 Tbls Peanut Butter- 100 cals ea.
2 Tbls Raspberry Jam- 50 cals ea.
Total- 660 cals

Supper 4:00 pm

2 Cups potato/carrot mix, mashed- 114 cals ea.
2 Tbls ketchup, Heinz- 20 cal ea.
6 Stalks, broccoli, cooked- 63 cal per stalk
Total- 874 cal

After Supper Meal 8:30 pm

1 Cup potatoes, hash browns, home made- 413 cal
2 Cup cream of broccoli soup, home made- 130 cal ea.
2 slices whole wheat bread, made from recipe- 128 cal ea.
Total- 929 cal

During the day I drank about 8 cups of spinach/fruit blend- 30 cals ea.
Total- 240 cals

Daily Total- 3065 cals

Way better then yesterday, but still 865 calories over my max needed to create a good calorie deficit, which is 2200 calories. Oh well, I'll be working on it. Hopefully in a week or two I'll have it all under control.

Maybe today will be better.

Best in health,

Cuyler Callahan

Well, today was my first weight training day. Yesterday was cardio, today was weight training my legs, shoulders, and abs. I was training a lot longer then my 30-45 min I should have. The reason being is I am finding the weights I should be lifting, so it was a lot of trial and error. Hopefully my next training day of my legs, shoulders, and abs, I should be able to get in and out of training within 30-45 minutes.

The weights I trained at for my failure reps where:

Legs
Hack Squats: 200 lbs
Deadlift: 200 lbs

Shoulder:
Shoulder Press: 130 lbs- this was two much weight. I could only do 3 reps. Hopefully by next training session of my shoulders I'll be able to lift it at least 4 times.

Abs
Weighted Crunches: 100 lbs. I need more weight then this. Probably 150 lbs, or 200 lbs, it just hurts my chest with that much weight sitting on it.

Weighted Leg Lift: Body weight. It is pretty hard, never realized how hard it was.




My eating schedule, I think was an improvement, well kinda I suppose. It was all going good, got home, and my siblings tempted me with homemade ice cream, then my dad made popcorn, so I had some of that.


My eating schedule is as follows:


Breakfast-9:00 am

2 eggs- 90 cals ea.
2 whole wheat, made from recipe, toasted, slices- 128 ea.
little sprinkled cheese- 20 cals
2 slices sandwich meat, roast beef- 11 cals ea.
Total Cals- 478 cals

Lunch- 12:00 pm

1 cup whole fresh farm milk- 230 cals
4 slice of boughten whole wheat bread-190 cals ea.
1 orange- 85 cal
little bag nacho chips- 139 cals
1 tbls mayonnaise- 103 cals
2 processed cheese slices- 40 cal ea.
2 slices sandwich meat-42 cal ea.
Total Cals- 1481 cals- I gotta cut back on lunch.

Supper- 4:30 pm

2 cups mixed potatoes and carrots- 228 cals total
1 low fat sausage- 60 cals
1 cup whole fresh farm milk- 230 cals
4 tbls gravy- 22 cals ea.
Total- 606 cals

After Supper Meal- 8:00 pm

2 nutri-grain bars- 150 cals ea.
Total- 300 cals

Late night meal- 11:00 pm

1 1/2 cup homemade chocolate ice cream- 143 cals per 1/2 cup
Crap load of popcorn- Estimate- 700!!!! cals
1 can gingerale- 140 cals
Total-1269 cals

Daily Total- 4134 cals

Wow, that was a bad nutrition day. I really need to watch my food more. If I'm going to lose fat, I need to create a calorie deficit, and thats not going to happen if I end up eating double what I need. Maybe tomorrow I'll do better. I have HIIT Cardio Tomorrow. I wish I could find some sort of breath mask that would let me run outside in the winter, cause the treadmills a pain in the but, especially when it comes to HIIT cardio.

Well, I need to go to bed, we are jackhammering again tomorrow at 10:00 am. Oh goody, my bones are already starting to rattle at the thought of it. I'm glad I don't do jackhammering as an everyday job.

Best in Health,

Cuyler Callahan

My first day went alright.... kinda.

Well, my first day on my program started out real good. I had a good sized breakfast with little calories. I left for work with two nutri bars in my pocket for my in between meals snacks. But little did I know, I wouldn't be able to eat them, for lack of time. My boss and I jackhammered through cement the whole day, and I had no time to stop and eat them. Then for lunch, my boss made some soup, and we ate bread and soup. Though I ate two much. That alone is what probably made me go over the calories I needed to make a good calorie deficit.

The days calorie intake wasn't bad, but it wasn't good either. Aside from that, it was Cardio day, so I started off on the treadmill, ready to try the new HIIT Cardio I had discovered on BodyBuilding.Com. It was all good. I warmed up to my normal running speed, then started my thirty second sprint after my four minute warm up. I was almost at thirty when the treadmill just stopped. I soon found out there is a pressure pin that pops out if two much pressure is put on the treadmill. I guess a guy my size running as fast as the treadmill will let me will make the pin pop out. So I tried again, but this time with duct tape over the pin. I got about three thirty second sprint, thirty second slow, sessions in, about half of what I need, when the pin managed to pop out again. So, because my legs where warmed up real good, and I would have probably gotten cramps if I stopped to bend down and fix the pin, I just started hopping on the treadmill. Eventually the pin went back in and I started up my sessions. Took me a little bit doing this, but I can tell you HIIT cardio is really effective. In a short 12 mins, I worked up enough sweat to match my 20 min runs. It is really effective. And it isn't boring at all. I like it, just goto get the treadmill to like it as well.


I'll post what I ate, along with the calories I ate, and the exercise I did:


Eating Schedule for Monday, Febuary 26th, 2007.

I wasn't able to get in the minimum 5 meals do to work.


Breakfast- 9:30

1 egg- 90 cal
2 toasted whole wheat bread slices made from recipe- 128 cal ea.
Total Cal intake: 346 cals

Lunch- 2:30- the bad one

1 bowl of veggie soup- 240 cal
4 pieces boughten whole wheat bread- 190 ea
2 table spoons nutella- 100 cal total
2 cups whole farm milk- 230 ea
Total Cal intake: 1330 cals- ouch

Supper-4:30- milking cows at time

2 nutrigrain bars- 150 cal ea
Total 300 cals

After Supper meal- 8:00

1 chocolate milk- 170 cal
1 ham, turkey, sandwich- 290 cals
total: 460 cals

Snack- 10:00

1 piece of cheese cake- 240 cals

I need 2400 cals to keep my body where it is with out work, or doing anything
Because I work, and am fairly active, I need 2600 calories to keep my body where it is.
I need 2200 cals a day, to effectively keep my body active, while letting it burn off fat.


My daily intake was 2676 calories.

It wasn't bad, but it was 76 calories over my max. So ya, I did do cardio which burned it off lower, but I didn't loose much calories, therefore, it wasn't a very effective day.

My exercise consisted of 12-15 mins HIIT cardio, which was very interesting considering my treadmill doesn't think so.

So that was my first day of my program, I'm sure the jackhammer burned off something, lol, I actually need to go and do it again.

Best in Health,

Cuyler Callahan

Okay. I wanted to post some pictures on the sides, so you guys could just look at the side and see my before and current progress pictures. But for some reason it wasn't working, and by going to help it said I had to do a bunch of stuff, so I'm doing it a bit different. Every week or so I'll try to post my before picture, and my current progress picture, as well as the pictures from my last two posts, that way you can see four pictures of my progress. They'll go like this: Before, two weeks ago, one week ago, current. Of course For the first week you'll get what I look like now- my before picture. Then you'll get my new picture and before picture second week. Third week you'll get three pictures, and fourth week is when you'll start getting more pictures. I sure hope this helps to keep me going. As well I will post stats like me current weight, my measurements, and my exercise improvements like weight on the bench, and other exercises like squats, and stuff. But that will come.

So far, my workout looks like this:

Cuyler's Body Building Workout

It is very important that you pick a heavy enough weight so that you reach muscle failure between the 4-6 rep range. Warm up with 10 easy reps. Then do a slightly heavier set for 6 reps. An even heavier set for 3 reps. Then two heavy sets where muscles reach failure between 4-6 reps. Do this for each exercise. If a muscle needs two exercises, don't do the first two warm up sets on the second exercise. Just the heavier set, then the two heavy ones that reach muscle failure.

Abs should be done with one easy warm-up set of 10 reps, then a heavy set where muscle failure is reached with in 10-15 reps. Do this for both the first and second exercise.

Large Muscles Need Two Exercises
Small Muscles Need One Exercise

For Example:
Chest Two Exercises
Triceps One Exercise

Pick Effective Compound Exercises

HIIT Cardio lasts 12 mins.
Body Building lasts between 30 and 45 mins

Day One: HIIT Cardio,

Day Two: Legs 2, Abs 2, Shoulders 1- exercise last

Day Three: HIIT Cardio,

Day Four: Back 2, Biceps 1, Traps 1- exercise last

Day Five: HIIT Cardio,

Day Six: Chest 2, Triceps 1, Forearms 1- exercise last

Day Seven: Rest

Every Morning and Night Do Push-ups To Failure.

I think it is pretty good. I did some studying and adapted Shawn Lebrun's fitness program to fit my needs and my equipment. This workout will work with any exercises that are compound, and allow you to meet muscle failure. I also need to watch my calories. If I stick to about 400 calories a meal, that will be enough to create a sufficient calorie deficit to help me burn fat. As I lose weight, I also need to start taking less calories. I need to try and eat protein and complex carbs. And I need to drink lots of water. I think this program will work great.

Well here is my first progress picture. I sure hope I can clean up the mess soon. I do remind you this is after I already lost 40 lbs and gained muscle, it already is a significant improvement.

I way 242.4 lbs in this picture. My waste is at 36 inches. I can bench 230 lbs.

Well, it is late, and another key part to fitness is a good rest. And I need to jackhammer a 18 foot trench through a hard cement floor tomorrow starting at 10:00, so ya, I need some sleep.

All the best in health and fitness,

Cuyler

This is my first post on this blog. I have been working out before I started this blog, but I never had a clear routine to follow. I am now working on one, and hope to start it on Monday. From working out before, I lost 40 lbs and dropped two pant sizes. I started at 280, now I am down to 240. I hope once I get my routine started, I will be able to drastically speed things up. I also have purchased an olympic style bench press which I hope will help speed things up as well. Like I said, my first post. I hope to have some progress pictures up soon. Hope people don't mind me in shorts, haha, alas body building forces us big people out, at least once people see what I look like, it will help me keep going so I can look better. Won't want people to be around when they see what I look like under my shirt. But I love body building, since starting. I think I'll do it the rest of my life.

Best in health,

Cuyler Callahan