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