Roo's 28 week challenge

[KangarooNokona]

Today went food I guess. Didn't stray to far from my diet but also wasn't able to get an ample amount of meals in either. I packed light but traffic was pretty bad so wasn't too well prepared. The buffet was ok. I stuck to the steamed shrimp, a cluster of crab legs (no butter), 2 slices of lean roast beef (no fat), couple filets of baked catfish, and 2 steamed pork buns. Had no alcohol and stuck with water. All in all I believe I fell under my macros for the day but not counting tonight as clean and going to start goal #1 back over tomorrow.

 

[KangarooNokona]

7/21/13

Well today was tough. I didn't cheat but deff didn't get the amount of food I needed. We fell behind on the way home and I got stuck eating Waffle House and then nothing for 3-4 hours. I did eat chicken, eggs, and tomatos so I didn't fall off. Asked for dry eggs (no butter) and no grease on griddle for chicken. Tomorrow is a new day and plan on starting goal #1 again (even though I didn't cheat I didn't feel comfortable enough to consider Saturday night "clean" with the amount I took in.

EXERCISE
Cardio: 20 minutes (stair master)
Superset:
Leg Extensions: 60, 90, 110
3 sets to failure in 20 full and partial reps
Seated Leg Curl: 60, 90, 110
3 sets to failure in 12-15 reps
Superset:
Hack Squat: 200, 220, 240, 260
4 sets to failure in 50 reps
Standing Leg Curl: 60, 70, 80, 90 (used one leg on seated curl machine till last set I used both for 30 reps)
4 sets to failure in 18-20 reps
Cardio: 30 minutes (15 on elliptical, 15 on bike)

 

[KangarooNokona]

7/22/13

EXERCISE
Cardio: 20 minutes stair master
Twists: 150 reps per side

Flat Dumbbell Press: 30, 50, 70, 90
2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps

Straight Arm Pullovers: 40, 50, 60
1 warm-up set of 8-10 reps, 2 sets to failure 10-12 reps

Incline Flyes: 40, 50, 30 (12, 12, 20)
2 sets to failure 10-12 reps, 1 drop set to failure

Overhead Tricep Extensions: 110, 100, 90 (15, 15, 7)
1 sets to failure 12-15 reps, 2 drop sets to failure

Dips: body, body, 25 lb plate (15, 15, 12)
3 sets to failure 12-15 reps

Superset:
Lying Dumbbell Extensions: 12, 20, 25 (12, 12, 10)
3 sets to failure 10-12 reps
Narrow Pushups: (10, 8, 10)
3 sets to failure
Bench Dips: (15, 15, 15)
3 sets to failure 12-15 reps

Cardio: 15 minute elliptical/15 minute stationary bike
Twists: 150 reps per side (used piece of PVC)

 

[KangarooNokona]

7/23/13

I went to the gym down the road to check out their equipment since mine really doesn't have the weights (for lat pull downs) on back days. I'm not feeling the pull I should due to lack of weight so the $3 a week for one day won't hurt if I'm getting what I need!

EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps (used PVC pipe)
Reverse Grip Pulldown: 160, 190, 190, 190
1 warm-up set of 10-12 reps, 3 sets to failure in 10-12 reps
Lat Pulldown: 190, 190, 190 (doesn't feel like 190 and couldn't go higher so I really concentrated on the squeeze.)
3 sets to failure in 12-15 reps
Dumbbell Row: 40, 60, 70 (17, 17, 15)
3 sets to failure in 15-17 reps
Close Grip Pullups With Legs Elevated: 5, 5, 5 (these were tough and I wanted to do as many as possible without a break)
3 sets to failure in 10-12 reps
Alternating Dumbbell Curls: 12, 30, 35, 40 (10, 14, 14, 14)
1 warm-up set of 8-10 reps, 3 sets to failure in 12-14 reps
Preacher Dumbbell Curls: 12, 20, 30, 35 (10, 14, 14, 13)
1 warm-up set of 8-10 reps, 3 sets to failure in 12-14 reps
Spider curls: 45, 55, 65
3 sets to failure in 15-20 reps
Cardio: 30 minute stationary bike
Abs: decline medicine ball twists

 

[mihklo]

Which app do you use for the food?

 

[KangarooNokona]

Which app do you use for the food?

Livestong. I compared the numbers they had and the numbers on labels and besides fresh fruit and veggies its pretty much spot on.

 

[mihklo]

Awesome. Thanks

 

[KangarooNokona]

7/24/13

Today was good. Got a break from weights but did make it to the gym for an hour and did some cardio. My wife had a package of pita chips and my sense for crunch was killing me. Wasn't much but it deff helped my feelings and was after my cardio.

20 minute stair master and 30 minute stationary bike

 

[KangarooNokona]

7/25/13

Well yesterday was bad on the diet as far as getting all my meals in. Had a orientation for my new job and then went to go hit balls and when I got home fell right to sleep. Had good amount of meals up till bout 6 (had a smoothie, subtract 20 carbs etc cuz I used Splenda but the chart on the website doesn't give me that option. I could only choose the big boy).

 

[KangarooNokona]

7/26/13

Today was good but dinner sucked. Was stuck going out to eat for a birthday and really didn't have much to choose from. We ate about an hour after my post workout shake so decided to eat a plain baked potato (no sweet potato or rice blend options) for my carbs instead of butter cooked veggies. Fish was also pretty horrible but I strayed from danger!

EXERCISE
Cardio: 20 minutes elliptical
Medicine ball decline Twists: used yoga ball
8 sets of 20 per side
Superset:
Dumbbell Side Raises: 25, 30, 35
3 sets to failure in 15-17 reps
Front Dumbbell Raises: 25, 30, 35
3 sets to failure in 15-17 reps
Machine Shoulder Press: 55, 85, 95, 100(15)
1 warm-up set of 8-10 reps 3 sets to failure in 15-17 reps
Rear Delt Raises: 8, 8, 10, 10, 15, 15, 20
7 sets to failure in 12-15 reps
Standing Calf Raises: body on all 6 (concentrated on squeezing at the top since I don't have a standing machine)
1 warm-up set of 8-10 reps, 5 sets to failure in 20 reps
Sit-Ups: body, 25, 25
3 sets to failure
Cardio: 30 minutes stationary bike
Twists: 1 set of 150 reps (skipped due to lack of time)

 

[KangarooNokona]

7/26/13

Today was good but dinner sucked. Was stuck going out to eat for a birthday and really didn't have much to choose from. We ate about an hour after my post workout shake so decided to eat a plain baked potato (no sweet potato or rice blend options) for my carbs instead of butter cooked veggies. Fish was also pretty horrible but I strayed from danger!

EXERCISE
Cardio: 20 minutes elliptical
Medicine ball decline Twists: used yoga ball
8 sets of 20 per side
Superset:
Dumbbell Side Raises: 25, 30, 35
3 sets to failure in 15-17 reps
Front Dumbbell Raises: 25, 30, 35
3 sets to failure in 15-17 reps
Machine Shoulder Press: 55, 85, 95, 100(15)
1 warm-up set of 8-10 reps 3 sets to failure in 15-17 reps
Rear Delt Raises: 8, 8, 10, 10, 15, 15, 20
7 sets to failure in 12-15 reps
Standing Calf Raises: body on all 6 (concentrated on squeezing at the top since I don't have a standing machine)
1 warm-up set of 8-10 reps, 5 sets to failure in 20 reps
Sit-Ups: body, 25, 25
3 sets to failure
Cardio: 30 minutes stationary bike
Twists: 1 set of 150 reps (skipped due to lack of time)

 

[KangarooNokona]

7/27/13

Played a 7 game tournament. Didn't get a chance to log any food that day because my phone broke and will add to it tomorrow.

 

[KangarooNokona]

7/28/13

Well today really sucked! I took down about two gallons of water Saturday but really think my electros are running low. I've had nothing but water as far as liquid besides milk for the past four weeks and it caugHt up to me in the gym. About half way through my workout I got a nasty cramp. Tried to stretch for about 10 minutes but it was still lingering so I had to call it quits.
Tomorrow I'm going to take in some Gatorade to try to replenish some.

EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Leg Extensions: 45, 70, 50
2 warm-up sets of 8-10 reps 1 drop set of 100 total reps
Leg Press: 160, 180, 220, 240, 280
2 warm-up sets of 8-10 reps 3 rest-pause sets of 30 reps
Standing Hamstring Curls: 45, 75, 85, 95
1 warm-up set of 8-10 reps
3 sets of 20 reps
(Didn't finish rest of workout)
Hack Squats:
2 warm-up sets of 8-10 reps
3 rest-pause sets of 30 reps
Cardio: 20 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

7/28/13

Well today really sucked! I took down about two gallons of water Saturday but really think my electros are running low. I've had nothing but water as far as liquid besides milk for the past four weeks and it caugHt up to me in the gym. About half way through my workout I got a nasty cramp. Tried to stretch for about 10 minutes but it was still lingering so I had to call it quits.
Tomorrow I'm going to take in some Gatorade to try to replenish some.

EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Leg Extensions: 45, 70, 50
2 warm-up sets of 8-10 reps 1 drop set of 100 total reps
Leg Press: 160, 180, 220, 240, 280
2 warm-up sets of 8-10 reps 3 rest-pause sets of 30 reps
Standing Hamstring Curls: 45, 75, 85, 95
1 warm-up set of 8-10 reps
3 sets of 20 reps
(Didn't finish rest of workout)
Hack Squats:
2 warm-up sets of 8-10 reps
3 rest-pause sets of 30 reps
Cardio: 20 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

7/29/13

Past two days have been rough. Haven't felt like eating and sleeping in a little hasn't helped either. I have been waking up about 8:30 and hitting the gym. Well take a shake and down it about half way through and then eat when I get home, but not really feeling like eating. I'm trying to down food but at the end of the day the kcals sent there. I'm going to try and pick it up this next week. As of Sunday I will hit 5 weeks. I will update all my info Sunday morning.

EXERCISE
Cardio: 20 minutes elliptical
Twists: 1 set of 150 reps
Reverse Grip Hammer Pulldowns: 120, 170, 190, 190
2 warm up sets of 8-10 reps 3 sets of 10-12 reps
Bent Over Barbell Rows: 45, 95, 115, 135
1 warm up set of 8-10 reps 3 sets of 10-12 reps
Single-Arm Rows: 30, 60, 70, 90
1 warm up set of 8-10 reps 2 sets of 10-12 reps
Reverse Grip Pulldowns: (laid on back and did a reverse grip barbell pull-up)
3 sets of 10-12 reps
***didn't pay attention and just did 4 drop sets instead of 4 sets of 3 drop sets*****
Preacher Curls: (did barbell curls instead) 45, 115, 105, 85, 65
1 warm up set of 8-10 reps 4 triple drop sets of 12, 12, 12, reps
EZ Bar Curls: 85, 75, 65, 55
4 triple drop sets of 12, 12, 12, reps
Cardio: 20 minutes (skipped since I am playing a double header tonight)
Twists: 1 set of 150 reps

 

[KangarooNokona]

7/30/13

EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Side Lateral Raise: 15, 15, 20 (12+16), 25 (12+16), 30 (12+14)
2 warm-up sets of 8-10 reps 3 sets 10-12 plus partial reps to failure
Shoulder Press: 40, 70, 60, 50
1 warm-up set of 8-10 reps, 3 drop sets of 10
Rear Delt Raise: 15 lb dumbbell
1 set of 12 reps 20 partial reps
Cardio: 30 minutes bike
Twists: 1 set of 150 reps

 

[KangarooNokona]

7/31/13

EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Pec Deck: 40, 60; 110(8) 100(4); 120(6) 110(4) 100(2); 120(7) 110(3) 100(2)
2 warm-up sets of 8-10 reps 3 triple drop sets of 12, 12, 12 reps
Machine Press: 215(6) 200 (3) 185(3); 210(6) 195(3) 180(2); 225(6) 215(2) 210 (2)
3 triple drop sets of 12, 12, 12 reps
Incline Dumbbell Flyes: 50(8) 40(4); 50(8) 40(3) 30(1); 60(6) 50(3) 40(3)
3 triple drop sets of 12, 12, 12 reps
Cardio: 30 minutes bike
Decline ball twists (5 sets of 15 reps per side)

 

[KangarooNokona]

8/1/1013

Wasn't able to upload livestrong today so my meals aren't gonna be shown. I did do 45 minutes of cardio when I got off work. 20 minutes on stair master and 25 on bike.

 

[KangarooNokona]

8/2/13


EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Superset
Leg Press: 165, 205, 230, 190, 210, 230, 230
3 sets of 85 reps, 20 reps with feet at bottom of plate, 20 reps after moving feet 1 inch up, 20 reps after moving feet 1 inch up, 25 reps after moving feet to top of plate

Squats: 95, 115, 135
3 sets of 20 reps

Leg Extensions: (150, 135, 120) (175, 170, 165) (195, 190, 185) (55)
3 triple drop sets of 12-15 reps 1 burnout set with partial reps
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/2/13

EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Superset
Leg Press: 165, 205, 230, 190, 210, 230, 230
3 sets of 85 reps, 20 reps with feet at bottom of plate, 20 reps after moving feet 1 inch up, 20 reps after moving feet 1 inch up, 25 reps after moving feet to top of plate

Squats: 95, 115, 135
3 sets of 20 reps

Leg Extensions: (150, 135, 120) (175, 170, 165) (195, 190, 185) (55)
3 triple drop sets of 12-15 reps 1 burnout set with partial reps
Cardio: 30 minutes
Twists: 1 set of 150 reps

 

[KangarooNokona]

8/3/13

Played softball all day, 5 total games

 

[KangarooNokona]

8/4/13

Cardio: 20 minutes
Twists: 1 set of 150 reps
V-Handle Cable Extensions: 80, 170, 180, 190
1 warm up set 3 triple drop sets of 15, 15, 15 reps
Close Grip Bench Press: 135, 185, (225, 205, 185) all 3 drop sets
2 warm up sets 3 triple drop sets of 12, 12, 12 reps
Overhead Rope Extensions: 60, 60, 120, 140, 160
2 warm up sets 3 triple drop sets of 10, 10, 10 reps
Standing Calf Raises: 90 (all 7 sets)
7 sets of 20 reps
Weighted Sit-Ups w twists: body, 25, 25, 25
1 warm up set 3 sets of 10-12 reps
Lying Leg Raises: 2 sets of 15-17 reps
Cardio: 30 minutes
Twist: 60 reps per side

 

[KangarooNokona]

8/5/13

Much needed day of rest. The past 2 weeks I have really pushed myself and done something everyday and really felt its what I needed for my body.

 

[KangarooNokona]

8/5/13

Much needed day of rest. The past 2 weeks I have really pushed myself and done something everyday and really felt its what I needed for my body.

 

[KangarooNokona]

8/6/13

Did 50 minuted of cardio. 20 min intervals on stairmaster and 30 min intervals on bike.

 

[KangarooNokona]

8/7/13

Great day in the gym. Took a little longer than I wanted, 2.5 hours, but the scenery from the pool was too much to pass up

EXERCISE
Cardio: 20 minutes
Twists: 1 set of 150 reps per side
Dumbbell Shoulder Press: 20, 40, 60(12), 70(12), 80(10)
2 warm up sets 3 sets of 10 reps
Smith Machine Shoulder Press Behind The Neck: 95, 115, 95 (don't have a smith so did free weight behind neck military and concentrated on the squeeze)
1 set of 8 reps 1 drop set of 8, 10 reps
Seated Side Lateral Raises: 35, 30, 25, 20
4 drop sets of 10, 10 reps
Smith Machine Shrugs: 135, 185, 185, 185
1 warm up set 3 sets of 18-20 reps
Machine Rear Raises: 7 sets at 20 (15x full range/10x partial)
7 sets of 15 reps and partial reps until failure
Cardio: 30 minutes
Twists: 1 set of 150 reps per side

 

[KangarooNokona]

8/8/13

EXERCISE
Cardio: 20 minutes
Twists: 1 set of 150 reps
Flat Dumbbell Press: 20, 50, 80, 90
2 warm up sets 2 sets of 6-8 reps
Incline Dumbbell Press: 30, 50, 70, 90, 90, 70, 60
2 warm up sets, 2 sets of 6-8 reps, 1 triple drop set of 10, 10, 10 reps
cable Flyes: 30, 60, 120, 110, 100
2 warm up sets 3 drop sets of 8, 8 reps
Tricep Pushdown Rope: 60, 110, 190, 170, 140
2 warm up sets 3 drop sets of 10-12 reps
Overhead Tricep Extensions: 60, 80, 110, 90, 70
2 warm up sets 3 drop sets of 10-12 reps
Smith Machine Close Grip Bench Press: 135, 185, 185, 135 (12 regular, 9 partial)
2 warm up sets, 2 sets of 12 reps, 1 set of 12 reps and partial reps until failure
Cardio: 30 minutes

 

[KangarooNokona]

8/9/13

EXERCISE
Cardio: 20 minutes
Twists: 1 set of 150 reps
Giant Set:
Chins ups (used assist machine and squeezed really hard): 90 lb assist x 3 sets x 16 reps
3 sets of 16-20 reps
Behind The Neck Pulldowns: 170, 180, 190
3 sets of 6-10 reps
Cable Rows: 85, 100, 115
3 drop sets of 8-10 reps
Superset:
Bent Over Row: 135, 135, 135
3 sets of 12 reps
Hyperextensions: 165, 205, 225
3 drop sets of 12
Superset:
Alternating Dumbbell Curls: 30, 35, 40
1 set of 20 reps 2 sets of 8 reps
Crossover Curls: 60, 50, 40
3 drop sets of 8
Lying Bicep Curls: 80, 60, 40
3 drop sets of 20,
Weighted Sit-Ups: 25 lb plate
3 sets of 10-15 reps
Cardio: 30 minutes

 

[grubd]

Behind the neck pulldowns are old school, haven't witnessed those in years. It's funny like that 40 years ago everyone would ask you how much you could press, now it is how much you can bench.

 

[KangarooNokona]

Behind the neck pulldowns are old school, haven't witnessed those in years. It's funny like that 40 years ago everyone would ask you how much you could press, now it is how much you can bench.

Lol ya I'm fairly young and saw those I was like wtf does those anymore. Didn't feel it in my lats as much as I wanted so I did front with a slight lean back and did 2 extra squeeze sets to the front.