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Exercise and Diet -- Toolman

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  • Exercise and Diet -- Toolman

    Well, I thought since I changed up my workout this past week now is a good time to start my thread on my exercise program and diet.

    I moved my workouts to the morning, more for work purposes than anything but so far I am liking it.

    Routine

    My current routine is going to look like this:

    Mon - Back and Biceps, Cardio
    Tues - Shoulders, Cardio
    Wed - Legs, Cardio
    Thurs - Chest and Triceps, Cardio
    Fri - Abs, Cardio

    Weight lifting/resistance training will average about 30-40 minutes (sometimes more, sometimes less).

    Cardio training will last 20-25 minutes, except on leg day maybe 12-15

    Diet

    My diet will resemble this:

    Calories: between 2300 - 2800

    During the weekdays typical menu will be as follows:

    Meal 1 (6:30 am) - 1/4 raw oatmeal with pure maple syrup and dash of salt and 2 egg whites/1 yoke cheese omelet

    Meal 2 (9:30 am) - 1.5 cups of spoon sized shredded wheat or toasted rice cereal (both less that 2 grams sugar) with fruit (either banana or berries or both)

    Meal 3 (12:30 pm) - Some type of meat, usually grilled at home, perhaps mixed in a salad or with a veggie serving.

    Meal 4 (3:00 pm) - Serving of raw veggies and some ranch dressing for dipping

    Meal 5 (6:30 pm) - Some type of meat and salad or veggie serving

    For snacks if needed natural peanut butter, Hershey's low carb bite size chocolate with almonds.

    Usually take in about 2-4 liters of bottled water a day.

    Just began a new cycle of creatine supplementation.

    Weekends are alot looser but still try to keep the carbs somewhat low and stay away from alot of processed breads, sugars and such as that.

    Stats

    Height - 6'
    Weight - 190 lbs (give or take)
    BFP - I think its more than likely between 12-14. I can currently see the top two abs and the next two are coming in. Last two, well, we'll see
    My goal is to get the top 4 extremely visible and the bottom two somewhat visible.
    Last edited by Toolman; Jun 13th 2005, 03:31 PM.
    WDJD - what DID Jesus do

    He died on a cross for our sin and rose from the dead,
    securing, for all who believe, eternal life and forgiveness of sin

    Toolman

  • #2
    Monday - May 9, 2005

    Back

    Lever Incline Row - 4 Sets of 10 reps - 45 pound upto 75 pound

    Supersetted the above with Dumbell bent over rows - 4 sets of 10-7 reps - 60 pound dumbbell

    Close grip chins - 3 sets of 5 each (body weight only)

    Biceps

    Dumbbell curls - 4 sets of 20 reps - 25 pound dumbbells

    Back and Bis are a bit difficult, especially bis, because of a small injury in the left bicep area. I have been letting it heal by doing no bicep work for about a month and am now beginning slow rehab on it with light curls.
    We'll see how it feels over the next few weeks.

    Cardio

    Lifefitness elliptical - 20 minutes
    First 5 minutes at a moderate pace
    Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.
    Sweating profusely during and after

    Diet

    On target
    Last edited by Toolman; May 12th 2005, 02:34 AM.
    WDJD - what DID Jesus do

    He died on a cross for our sin and rose from the dead,
    securing, for all who believe, eternal life and forgiveness of sin

    Toolman

    Comment


    • #3
      Tuesday - May 10, 2005

      Shoulders

      Barbell shoulder press - 4 Sets of 10-8 reps - 25 pound plates on first set (95 lbs), 35's for the next 3 (115 lbs)

      Dumbbell shoulder press - 4 sets of 10-7 reps - 55s, 50s, 50s, 45s in that order

      Barbell upright rows - 4 sets of 10-8 each - 70 on 1st and 80 for the next 3

      Dumbbell lateral raise - 4 sets of 10-8 each - 30s

      Dumbbell front lateral raise - 3 sets of 10-8 each arm - 20s

      Cardio

      Lifefitness elliptical - 22 minutes
      First 5 minutes at a moderate pace
      Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

      Diet

      On target
      WDJD - what DID Jesus do

      He died on a cross for our sin and rose from the dead,
      securing, for all who believe, eternal life and forgiveness of sin

      Toolman

      Comment


      • #4
        Wednesday- May 11, 2005

        Legs

        Squats - 4 Sets of 10-7 reps - 225, 245, 275, 300

        Leg extensions - 4 sets of 12-10 each - 160,180,180,160

        Lying leg curl - 3 sets of 15-10 reps - 160,180,160,140

        Cardio
        Lifefitness elliptical - 15 minutes
        First 5 minutes at a moderate pace
        Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

        Diet

        Had a cheat with 3/4 of a Mr. GoodBar (oh the chocolate addiction )
        WDJD - what DID Jesus do

        He died on a cross for our sin and rose from the dead,
        securing, for all who believe, eternal life and forgiveness of sin

        Toolman

        Comment


        • #5
          Awesome work! Keep it up, brother.

          Comment


          • #6
            Thursday- May 12, 2005

            Chest

            Barbell bench press - 4 Sets of 10-4 reps - 185, 225, 225, 225, 185

            (I haven't done barbell bench press in over a year, I have been doing incline dumbbell press for chest, but felt it was time for a switch. I will increase both weight and reps on this exercise over the next couple of months).

            Dumbbell fly - 4 sets of 10-8 each - 45s

            Triceps

            Lying triceps extension - 4 Sets of 12-7 reps - 95, 95, 85, 75

            Superset extensions with the following:
            Close grip bench - When I go to failure on a set of extensions I immediately do a set of close grip bench with the same bar usually getting about 7 reps

            I then do a set of Dips (body weight only) to failure averaging between 10-5 reps.

            Cardio
            Lifefitness elliptical - 20 minutes
            First 5 minutes at a moderate pace
            Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

            Diet

            On target
            Last edited by Toolman; May 13th 2005, 04:39 PM.
            WDJD - what DID Jesus do

            He died on a cross for our sin and rose from the dead,
            securing, for all who believe, eternal life and forgiveness of sin

            Toolman

            Comment


            • #7
              You're a monster. Seriously, that is not human. You need to exorcise, not exercise.... :O

              From your stats, you're about my size and weight... whimper... Definitely not the same shape, though.

              So... I have to go run for an hour now, since I feel guilty about those four cookies I ate today.
              One Lord, One Faith, One Baptism, One God and Father over us all.

              Comment


              • #8
                Originally posted by Steve M
                You're a monster. Seriously, that is not human. You need to exorcise, not exercise.... :O

                From your stats, you're about my size and weight... whimper... Definitely not the same shape, though.

                So... I have to go run for an hour now, since I feel guilty about those four cookies I ate today.
                LOL... been doing this for 20 years now so I better have some progress.

                I'll take some of those cookies too! (Especially if they are chocolate chip or Oreo )
                WDJD - what DID Jesus do

                He died on a cross for our sin and rose from the dead,
                securing, for all who believe, eternal life and forgiveness of sin

                Toolman

                Comment


                • #9
                  Chocolate chip, ginger, peanut butter, and no-bake oatmeal fudge!! All in one day.
                  One Lord, One Faith, One Baptism, One God and Father over us all.

                  Comment


                  • #10
                    Friday- May 13, 2005

                    Abs

                    For abs I am doing a combination of exercises over a 20 minute period:

                    Crunches (bodyweight only), Leg raises, Twisting crunches, and Roman chair crunches.

                    I usually do about a minute of each exercise and then switch to the next one for the duration of the time.

                    Cardio
                    Lifefitness elliptical - 20 minutes
                    First 5 minutes at a moderate pace
                    Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

                    Diet

                    Not bad during day. Nighttime was a bit more loose, but that was planned for.
                    Last edited by Toolman; May 16th 2005, 03:54 PM.
                    WDJD - what DID Jesus do

                    He died on a cross for our sin and rose from the dead,
                    securing, for all who believe, eternal life and forgiveness of sin

                    Toolman

                    Comment


                    • #11
                      Originally posted by Steve M
                      Chocolate chip, ginger, peanut butter, and no-bake oatmeal fudge!! All in one day.
                      WDJD - what DID Jesus do

                      He died on a cross for our sin and rose from the dead,
                      securing, for all who believe, eternal life and forgiveness of sin

                      Toolman

                      Comment


                      • #12
                        Monday - May 16, 2005

                        Back

                        Lever Incline Row - 4 Sets of 10 reps - 45 pound up to 75 pound

                        Supersetted the above with Dumbell bent over rows - 4 sets of 10-7 reps - 65 pound dumbbell

                        Close grip chins - 4 sets of 5-8 each (body weight only)

                        Biceps

                        Dumbbell curls - 4 sets of 20 reps - 25 pound dumbbells

                        Bicep is feeling pretty good. Still feel some twinges of pain now and then but I think this routine is working out well.

                        Cardio

                        Lifefitness elliptical - 20 minutes
                        First 5 minutes at a moderate pace
                        Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

                        Diet

                        On target
                        Last edited by Toolman; May 17th 2005, 02:44 PM.
                        WDJD - what DID Jesus do

                        He died on a cross for our sin and rose from the dead,
                        securing, for all who believe, eternal life and forgiveness of sin

                        Toolman

                        Comment


                        • #13
                          Tuesday - May 17, 2005

                          Shoulders

                          Barbell shoulder press - 4 Sets of 10-8 reps - 25 pound plates on first set (95 lbs), 35 next (115 lbs), 45 next (135 lbs), 35 next (115 lbs)

                          Dumbbell shoulder press - 4 sets of 10-7 reps - 50s

                          Barbell upright rows - 4 sets of 10-8 each - 70 lbs

                          Dumbbell lateral raise - 4 sets of 10-8 each - 30s

                          Dumbbell front lateral raise - 3 sets of 10-8 each arm - 20s

                          Cardio

                          Lifefitness elliptical - 20 minutes
                          First 5 minutes at a moderate pace
                          Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

                          Diet

                          On target
                          Last edited by Toolman; May 18th 2005, 03:38 PM.
                          WDJD - what DID Jesus do

                          He died on a cross for our sin and rose from the dead,
                          securing, for all who believe, eternal life and forgiveness of sin

                          Toolman

                          Comment


                          • #14
                            Wednesday- May 18, 2005

                            Chest

                            Barbell bench press - 5 Sets of 10-4 reps - 185, 225, 225, 225, 185

                            Dumbbell fly - 4 sets of 10-8 each - 40s

                            Triceps

                            Lying triceps extension - 4 Sets of 12-7 reps - 95, 95, 95, 85

                            Superset extensions with the following:
                            Close grip bench - When I go to failure on a set of extensions I immediately do a set of close grip bench with the same bar usually getting about 7 reps

                            I then do a set of Dips (body weight only) to failure averaging between 10-5 reps.

                            Cardio
                            Lifefitness elliptical - 20 minutes
                            First 5 minutes at a moderate pace
                            Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 20 minutes.

                            Diet

                            On target - carbs real low today
                            Last edited by Toolman; May 19th 2005, 03:45 PM.
                            WDJD - what DID Jesus do

                            He died on a cross for our sin and rose from the dead,
                            securing, for all who believe, eternal life and forgiveness of sin

                            Toolman

                            Comment


                            • #15
                              Thursday- May 19, 2005

                              Abs

                              For abs I am doing a combination of exercises over a 20 minute period:

                              Crunches (bodyweight only), Leg raises, Twisting crunches, and Roman chair crunches.

                              20 minutes today. Added a new exercise of lying leg raises while gripping a swiss ball between the feet. Tears the lower abs up!

                              Cardio
                              Lifefitness elliptical - 17 minutes
                              First 3 minutes at a moderate pace
                              Then "all out" for 1 minute, moderate/slow pace for 1 minute, alternating between the 2 for the duration of the 17 minutes.

                              Diet
                              WDJD - what DID Jesus do

                              He died on a cross for our sin and rose from the dead,
                              securing, for all who believe, eternal life and forgiveness of sin

                              Toolman

                              Comment

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