Clen log and summer log

[kireol]

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.

[kireol]

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

[kireol]

Sunday March 25th

Walked 2 miles. time 36 minutes

[kireol]

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.

[kireol]

1 month pic update

[kireol]

1.5 month pic. Lighting drowns out definition, however you can see noticeable differences in my love handles between pics 1,2 and 3

[kireol]

Monday
3/26/7

pounded out another 3.25 miles tonight.


Total running/walking for the day = 5 miles

[kireol]

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

[kireol]

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

[kireol]

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!

[kireol]

Friday.

Jogged 2 miles

[kireol]

Sunday.


Jogged 1 mile

[kireol]

Monday jogged 2 miles. 25 minutes.

[kireol]

Tuesday. Worked shoulders at the gym


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

[kireol]

oh ya, time for 3 miles was 28 minutes.

[kireol]

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!

[whynot960]

great job man. are you just taking clen and working out?

[kireol]

thanks. yup, clen and working out. and tanning heh.

[whynot960]

what is your diet like. Are you taking the clen from lion the spray? anymore weight loss. thanks
mike

[kireol]

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.

[kireol]

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.

[kireol]

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.

[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.

[iouri]

Thanks for posting: I'm reading this with interest.
Can you also tell how much clen you're taking and how are side effects?

[pedro01]

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.

[kireol]

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

[kireol]

this morning i ran 23:45 minutes at 118 HR

[kireol]

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!

[kireol]

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/

[kireol]

1.85 miles ran in the morning.

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

[kireol]

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.

[whynot960]

Any new pics? how much weight have you lost so far

[kireol]

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

[kireol]

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.

[kireol]

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

[kireol]

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

[celticd]

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

[kireol]

went to kentucky last week/end for drag racing with my brother.

[kireol]

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