**************Bikeral Training and Diet Log************************

[bikeral]

Happy birthday, keep up the good work.

Hey Mr. Louaghos. Thanks. Good to see new members stopping by..

[bikeral]

happy bday bikeral! looks like you been tearing it up!

Thanks RC. I was actually thinking about ya while I was doing my 16oz curls this weekend.

[bikeral]

Hey al u had a bday and i didnt know.. Happy late bday! Also my feet often tingle and get numb on elliptical.. Towards the end of each session.. What i do is lift each foot up off the pedal starting from the bottom of each pedal stroke just for a split second and i do this for maybe 30secs and the tingling/numbness will subside.. Sometimes i have to do this a few times per workout

Thanks for the B-Day wishes. 47 and don't look a day over 46.
I'll have to try that trick on the elliptical.

[JohnnnyBlazzze]

Dude looking good in you AVI. Weekend was real bad. Will be afraid to weigh myself. Only thing to do now is get back at it.

Appreciate it brotha, hey, at least your getting back on the horse, that's all that matters.

Plus I think you're obligated to a weekend of fun, you've been bustin your a$s.

[bikeral]

Appreciate it brotha, hey, at least your getting back on the horse, that's all that matters.

Plus I think you're obligated to a weekend of fun, you've been bustin your a$s.

Yep, nothing else to do now but stay on diet and train hard.

[bikeral]

Day 75 Monday PM
Chest/bi
4 sets incline lever press
4 sets decline press
4 sets flys
6 sets barbell curl
3 sets preacher curl

[RaginCajun]

Thanks RC. I was actually thinking about ya while I was doing my 16oz curls this weekend.

i think i saw your avi this weekend, but it was in the form of female!

[bikeral]

i think i saw your avi this weekend, but it was in the form of female!

Probably, the artist does a lot of she devil stuff.

[bikeral]

Day 75 Monday (yesterday) Cals/Macros
Cals 1529/P178/C132/F27

[bikeral]

Day 76 Tuesday AM Cardio
60 Mins Incline treadmill

[bikeral]

Day 76 Tuesday PM Legs
4 sets squats 20 reps
4 sets v-squats 20 reps
4 sets kneeling leg curl 20 reps
20 mins LIC

[bikeral]

Day 76 Tuesday Cals/Macros
Cals 2206/P230/C194/F43

[bikeral]

Day 77 Wednesday AM Cardio
60 Mins Incline treadmill

[Back In Black]

Feeling better on the cardio Al?

[bikeral]

Yes I think the lazy week last week plus the B-day weekend binge put me back on track. Unfortunately it will take another week probably to be back to my lowest weight of 203lbs. I weighed in at 207 today.
I plan to do 1 interval session a week maybe Friday and try that for a few weeks and add from there until I get to 3/week.

Thanks for asking.

[--->>405<<---]

Ive been not feeling it on the cardio myself al a first for me ..

[bikeral]

Hope it works out for ya fast. Not being able to do cardio at full force plus my birthday cheats really set me back...

[JohnnnyBlazzze]

Yes I think the lazy week last week plus the B-day weekend binge put me back on track. Unfortunately it will take another week probably to be back to my lowest weight of 203lbs. I weighed in at 207 today.
I plan to do 1 interval session a week maybe Friday and try that for a few weeks and add from there until I get to 3/week.

Thanks for asking.

Well Al that would put you at 25lbs total loss since you started. From what I remember that was your main goal from the start eh? Time for some new goals and you havn't even hit the 90 day mark. Congrats.

[bikeral]

^^That would put me back to 25lbs loss but still have a way to get down to 12%BF which is my real goal. Thanks though, I kinda wish I didn't plan this vacation next week since I am back on a roll with diet/training and vacation always throws me off. Thinking maybe try to be strict on diet first week and do as much cardio as possible and then maybe go off the second week with diet but try to stay on cardio... Plans like this change fast when you are on the beach and there are bars and good food everywhere...

[JohnnnyBlazzze]

^^That would put me back to 25lbs loss but still have a way to get down to 12%BF which is my real goal. Thanks though, I kinda wish I didn't plan this vacation next week since I am back on a roll with diet/training and vacation always throws me off. Thinking maybe try to be strict on diet first week and do as much cardio as possible and then maybe go off the second week with diet but try to stay on cardio... Plans like this change fast when you are on the beach and there are bars and good food everywhere...

Hahaha the temptations are all around you lol. If you can as hard as you can before vacation then just jump back on it after vacation I think you have no reason to be discouraged. Just because you're going on vacation doesn't meen it's the end of staying healthy and training.

[bikeral]

Yea no big. Just like sticking with it while things are going well. At worst I'll gain a few pounds and get back at it when I get back.

[bikeral]

Day 77 Wednesday PM Cardio
30 Mins elliptical
15 Mins Incline treadmill

[bikeral]

Day 77 Wednesday Cals/Macros
Cals 2239/P235/C198/F49

[bikeral]

Day 78 AM Cardio
60 Mins Incline treadmill

[GirlyGymRat]

^^^ no numb feet for me on the incline treadmill, but I do hang onto the upper panel...which is technically "cheating". speaking of cheat meals....sounds like u had a nice break from the "routine"!

[Ishallnocheatmyself]

damn, looks like i need to up the cardio to get results like this, good work!

[bikeral]

^^^ no numb feet for me on the incline treadmill, but I do hang onto the upper panel...which is technically "cheating". speaking of cheat meals....sounds like u had a nice break from the "routine"!

Incline treadmill is my weight loss rock. When I was 282lbs and could not run a PT at the gym suggested doing it and it has worked very well for me. The only drawback is that I do spend a lot of time doing it. Definitively the break put me back on track.
Hope all is well for you. Thanks for stopping by.

[bikeral]

damn, looks like i need to up the cardio to get results like this, good work!

Like everything else must see what works for you. The last 25lbs were almost easy for me but I stuck on pretty strict diet and a lot of 2x a day workouts which eventually drove me to the ground.
Some guys get great results doing much less. Thanks for stopping by.

[bikeral]

Day 78 PM Yesterday
Got stuck really late at work and did not get to go to gym. Now I will need to make it up Saturday.

[bikeral]

Day 79 Friday
Well got stuck at work last night and I had an early meeting this morning at work so i missed another cardio session. Not happy.
Plan to make it up tonight and tomorrow.

[bikeral]

Day 79 Friday
Work meetings all day really screwed my diet today. They served breakfast and lunch and I was hoping they would have eggs and maybe even oatmeal for breakfast but it was just danish, yogurt, fruit, and granola. WTF?? So I had yogurt and granola which I know is bad but I was stuck there all day. Should have taken my cooler bag. Lunch was much better salmon and salad. Anyway no reason to post macros today because I have no idea... Got off late again but made it to gym had a good back workout followed by 30 mins Incline treadmill.

[JohnnnyBlazzze]

Sounds like some rough couple o days there al. I would have caused a scene if i was left with those crappy breakfast choices, somebody would be hurt.....the granola guy......

Have a good weekend!

[bikeral]

^^Thanks, work is a real inconvenience some times.

[bikeral]

Day 80 Saturday AM cardio
60 mins Incline treadmill

[bikeral]

Day 80 Saturday PM workout Shoulders/Tri
4 sets shoulder press
4 sets upright row
4 sets bent over row
4 sets reverse flys
5 sets cable pushdown
4 sets over head cable extension
15 mins jog 4.5 mph
10 sets intervals 11mph/3mph
20 mins incline treadmill

[GirlyGymRat]

I've had a tuff week also, with working double shifts 3 times in one week andno time for workouts. U are back in the routine now, so good for ya!

[bikeral]

I've had a tuff week also, with working double shifts 3 times in one week andno time for workouts. U are back in the routine now, so good for ya!

GGR, Work is really getting in the way of my fun. Hope this week is better for you.

[bikeral]

Day 81 Sunday Yesterday
Took the day off and did not count calories. Had protein pancakes for breakfast and ate out for lunch.

[bikeral]

Day 82 Monday
Skipped AM cardio cause I was too lazy to get out of bed...
Plan Chest/Bi tonight and maybe some PWO cardio/intervals

[bikeral]

Day 82 Monday PM Chest/Bi
10 Min warmup elliptical
4 sets incline smith bench
4 sets flat smith bench
4 sets wide dips
5 sets dumbbell curls
4 sets ezbar preacher curls
12 mins flat treadmill 5MPH
Strech
10 Mins Intervals 11MPH/3MPH
20 Mins Incline treadmill