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