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  1. #1
    kireol's Avatar
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    Clen log and summer log

    I've seen some pretty good results so far. I decided to start keeping a log here of my training.


    here's a pic of me 1 month into training as a basis to start from.
    Attached Thumbnails Attached Thumbnails Clen log and summer log-front1.jpg  

  2. #2
    kireol's Avatar
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    Saturday March 24th

    Shoulders Day

    Front lifts
    25X12
    30X10
    35X8
    35X7

    Rear shoulder extensions
    25X10
    30X8
    30X8
    30X8

    Seated Military bench on a smith
    215X15
    265X8
    265X8
    265X7

    rotator cuff extension (inside)
    15X10
    15X10
    15X10
    15X10

    Crossed Cable lifts
    20X15
    20X15
    20X15
    20X15

  3. #3
    kireol's Avatar
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    Sunday March 25th

    Walked 2 miles. time 36 minutes

  4. #4
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    Monday
    3/26/7

    walked/jogged 2 miles. 32 minutes. mostly walked due to shin splints. took 1 minute break 1/2 way through to stretch shins.

  5. #5
    kireol's Avatar
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    1 month pic update
    Attached Thumbnails Attached Thumbnails Clen log and summer log-front2.jpg  

  6. #6
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    1.5 month pic. Lighting drowns out definition, however you can see noticeable differences in my love handles between pics 1,2 and 3
    Attached Thumbnails Attached Thumbnails Clen log and summer log-front3.jpg  

  7. #7
    kireol's Avatar
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    Monday
    3/26/7

    pounded out another 3.25 miles tonight.


    Total running/walking for the day = 5 miles

  8. #8
    kireol's Avatar
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    Tuesday 3/27/7

    Chest

    Incline bell press
    55X15
    85X10
    85X9
    95X5

    Flat bar bench
    135X15
    225X10
    225X5

    Shoulder hurt. quit there.


    Went home, ran 2 miles

  9. #9
    kireol's Avatar
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    wednesday 3/28/7

    Bis/tris

    Alternating curls with curl in
    30X 13
    35X10
    40X10
    40X9

    Concentrated hammer curls
    30X10
    30X12
    35X10
    35X8

    Cable curls with robe
    60X15
    70X15
    90X10
    90X10

    laying down alternating skull crushers with DBs
    30X10
    35X10
    35X8
    35X7

    Seated behind the head tri press with DB
    55X15
    85X10
    85X10
    95X6

    Cable press downs
    60X15
    60X15
    70X14
    80X10

    seated and weighted cable crunches
    80X10
    80X10
    80X10
    80X10

    Ran 1 mile

  10. #10
    kireol's Avatar
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    Thursday. off day.

    Update on Body Fat %


    using Jackson/Pollock 7 Caliper Method

    January 10th - 23.6% body fat.


    Thursday March 30th - 17.8% body fat


    wooooot!

  11. #11
    kireol's Avatar
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    Friday.

    Jogged 2 miles

  12. #12
    kireol's Avatar
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    Sunday.


    Jogged 1 mile

  13. #13
    kireol's Avatar
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    Monday jogged 2 miles. 25 minutes.

  14. #14
    kireol's Avatar
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    Tuesday. Worked shoulders at the gym


    came home. ran a record time for me on 3 miles.

  15. #15
    kireol's Avatar
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    oh ya, time for 3 miles was 28 minutes.

  16. #16
    kireol's Avatar
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    body fat down to 16.5%.

    here's the new pic and a 4 picture slideshow.

    love handles are going away. abs are coming in!
    Attached Thumbnails Attached Thumbnails Clen log and summer log-front4.jpg   Clen log and summer log-front-timeline.gif  

  17. #17
    whynot960 is offline Associate Member
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    great job man. are you just taking clen and working out?

  18. #18
    kireol's Avatar
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    thanks. yup, clen and working out. and tanning heh.

  19. #19
    whynot960 is offline Associate Member
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    what is your diet like. Are you taking the clen from lion the spray? anymore weight loss. thanks
    mike

  20. #20
    kireol's Avatar
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    been on vacation. Will update soon. I got some local clen . my friend got the lion. we're both having the same effects so I'd say they're both good. I'll list my diet and stuff this week.

  21. #21
    kireol's Avatar
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    stopped smoking cigarettes while in tampa. ran 2 miles in 20 minutes flat tonight and feel great still.


    ran 1 mile on the treadmill at the gym too. so 3 miles today.

    Did a super light chest routine. this week will be light on everything but cardio because I was a bad boy and didnt do anything while in tampa but sleep, drag race, and get some sun. On the plus side, I'm all smiles lately. Maybe sometimes we have to let our brain rest too


    Chest tonight was just decline smith X 4 sets maxed at 225
    and flat at 225 X 4 sets.

  22. #22
    kireol's Avatar
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    Since I'm currently trying harder to lose fat than to gain mass, I went to walmart and got a Polar FS1 heart rate monitor to make sure my heart is in the proper range for weight loss.

    I walked 2 miles with my fiance. Heart rate was at 102 average for 42 minutes.



    Then I jogged myself for 2 miles. Time was 21:18 and average heart rate was 140.

  23. #23
    kireol's Avatar
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    wow, did i make a mistake!!!!!!!!

    I dont know if anyone reads this log much. I'm not sure anyone here agrees with the heart rate zone training methods out there. But i OVER RAN tonight based off of my heart rate.

    Let me explain.

    I'm 36 years old. my theoretical max heart rate is roughly 184 BPM.
    140(what I ran tonight) / 184 = 76%. This is an aerobic state. This means I was burning Carbs and protein more than fat!!!!!

    *********** I NEED to slow my jog pace down and have my heart rate between 110 and 129.

    I'll slow down my jog speed tomorrow and increase the time, weather permitting.

  24. #24
    iouri is offline New Member
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    Thanks for posting: I'm reading this with interest.
    Can you also tell how much clen you're taking and how are side effects?

  25. #25
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    Quote Originally Posted by kireol
    wow, did i make a mistake!!!!!!!!

    I dont know if anyone reads this log much. I'm not sure anyone here agrees with the heart rate zone training methods out there. But i OVER RAN tonight based off of my heart rate.

    Let me explain.

    I'm 36 years old. my theoretical max heart rate is roughly 184 BPM.
    140(what I ran tonight) / 184 = 76%. This is an aerobic state. This means I was burning Carbs and protein more than fat!!!!!

    *********** I NEED to slow my jog pace down and have my heart rate between 110 and 129.

    I'll slow down my jog speed tomorrow and increase the time, weather permitting.
    I wouldn't worry about it - just run at the pace you feel comfortable.

  26. #26
    kireol's Avatar
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    thanks guys.

    FYI. I've been taking 40 mcg for 2 weeks on then 2 weeks off for drug half life reasons. side effects have been 1) people asking me have i been tanning which i have, but you get more flushed with it. 2)jittery hands

  27. #27
    kireol's Avatar
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    this morning i ran 23:45 minutes at 118 HR

  28. #28
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    OK so since I've been back from vacation, i've been slacking. Most of this is mental. I have to pick it up. some of it is schedule. I'm trying to sell my house, plan a wedding, work, etc. My energy levels are great. so time to step it up!

  29. #29
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    Today I ran 1.85 miles.

    I added 2 blocks into my jog today. I plan on running all week long. The next few weeks I will add time to my jog now that shin splints have stopped.


    What worked on getting rid of shin splints for me is 2 things. 1) stretching the calf muscle (seems backwards but it worked for me) and 2)Walking 10-15 minutes before the jog.

    Time: 21:47
    average heart rate: 141

    Felt good today. todays weather: 68 degrees. 28% hum. wind 9mph. great day



    BTW: If anyone is interested in checking how far they walk/run, use this web site. it uses google maps. just point and click a path and it will calc the distance. very cool

    http://www.usatf.org/routes/map/

  30. #30
    kireol's Avatar
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    1.85 miles ran in the morning.

    22:38 @ 135 BPM HR
    weather - nice. 57 degrees. 9mph wind. 38 humidity

  31. #31
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    Ran 1.85 miles

    Time: 21:00 With avg HR of 135 bpm

    52 degrees. wind 7mph. 71% humidity.

    felt a bit cold out this morn first 1/2 of the run. after that I was warmed up and it felt ok.

  32. #32
    whynot960 is offline Associate Member
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    Any new pics? how much weight have you lost so far

  33. #33
    kireol's Avatar
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    thanks for reminding me, i used my fat calipers yesterday.

    5/1/2007
    body fat 16.65
    weight down to 194.3

    body fat continues to drop. weights dropping too. pics to come next week. I'll try to get my normal food up here within a week. going running right now

  34. #34
    kireol's Avatar
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    Distance 1.85
    Time: 21:19
    HR: 141 BPM

    weather. 52 deg. win 8 mph hum 82%


    When I post my diet, yer gonna laugh. it's not strict or good by any means. but i've been consistently shedding fat and not missing any food.

  35. #35
    kireol's Avatar
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    ok time for my diet

    I realize that one big mistake I make is my diet. and a big problem there is not planning ahead. I eat what's avaiable and quick and cheap and try to pick healthy in that list

    breakfast.
    my one consistant meal. always rice crispies. always with 2% milk. always with equal sweetener as I haved a sweet tooth.

    morning snack. either a pure protein shake, a nature valley granola bar, a cliff bar, or somd energy bar. washed down with 1-2 8oz cups of coffee

    lunch
    this is my hardest meal for me as I'm usually at work.
    if I run homke for lunch or its a weekend I try to have a PBJ or salami and colby jack on brownberry multi grain or double fiber bread. if at work ill have any one of the following. 2 little ceasars cheese slices. thia curry rice. chicken pita. spicy italian subway 6 inch on honey oat.

    dinner.
    my girl likes to eat out a lot and we're fortunate to be able to do it every day but we try not to for health reasons. big conflict there.
    if we eat out its a diner which I have an egg breakfast or a healthy chix pot pie. thai curry chix. or mexican. real mexican I mean.

    post dinner snack
    usually a clif bar or something along those lines
    maybe some white cheddar popcorn or some multigrain crackers. ON protein shakes on lifting days

    like I said not that great of a diet. but it works for me. shredding fat. gaining muscle. losing weight. I calculted my intake one week. it was between 1200 and 1900 calories a day. so light cals + protein + cardio + clen = me reaching my goals

    ps I typed this from my cell phone so sorry for any typos

  36. #36
    kireol's Avatar
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    dinner at home

    if we do cook at home its usually
    grilled cheese/soup
    filet mignon fron costco
    green beens
    bbq chix on the grill
    burgers on the grill
    trying to eat fish. yuck
    chix salad sand
    hot dogs bbqd
    uncle bens 90 sec rice
    fajita chix with chix sauce green peppers onion
    chix shish kebab
    sweet sour chix with sauce and chix

  37. #37
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    fair play to you quitting the smokes,it will improve youre cardio tenfold,you should really plan out youre meals a little better to make sure youre getting the proper amounts of protein carbs etc in every meal, best of luck and keep up the good work,it cant be easy with planning a wedding and such

  38. #38
    kireol's Avatar
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    went to kentucky last week/end for drag racing with my brother.

  39. #39
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    Jogged 2.9 miles tonight with an avg HR of 142 in 0:34:56

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