Ironwill's workout log

[fitoverforty]

here's a few:
fat free: sugar free:

[ironwill]

here's a few:
fat free: sugar free:

oh...I thinky, me might likey. Thanks for the info! Now where do they hide the fat-free, calorie-free, sugar-free candy.... Guess I'm stretching it a bit.

[feelin-great]

here's a few:
fat free: sugar free:

They also have these in generic versions where you can get twice as much for the same price and you can't even tell the difference. That's what I do

[ironwill]

Sweet...next time Momma goes shopping, I'm going to have her go looking. April 1 "cut" starts, so gotta be prepared.

[ironwill]

Thurs. 3-18-10

Today I ate, but not in order:

3 cups Kashi Go-lean
3 cups fat-free milk
2 slices wheat toast with tsp jam
2 hard-boiled eggs with black pepper
1 small slice of leftover bacon pizza.....
2/3 cup of sweets
5 cups of coffee
4 tbsp. sugar total in coffee
2 packets of splenda, as thats what they have here at work, need to put some Stevia in lunch box.
Roughly 12 tbsp. creamer in coffee (maybe a bit less, but too much either way)
95% lean ground beef burger on wheat bun, tomato, lettuce, and ketchup
3 oz. Sliced turkey breast
4" pita bread with turkey, and mustard, tomato, and lettuce
1 Nectarine
2/3 cup of unsalted, dry-roasted peanuts
60 oz. water

Think thats about it.

[ironwill]

Ahhhh.....which thing am I trying to avoid the most the fat, or the sugar in the creamer? Do they have a fat/suger-free one, or am just wanting it all....

[feelin-great]

Ahhhh.....which thing am I trying to avoid the most the fat, or the sugar in the creamer? Do they have a fat/suger-free one, or am just wanting it all....

I get the Flavorite brand Light Coffee Creamer - it has 10 calories per teaspoon (one serving) and it has no fat and no sugar. I would assume there is one in the Coffee Mate brand as well, or any other generic brand available.

[Boss Man]

I know someone who didn't realise what Coffee Mate was one time he tried it and ate it neat out of the packet, then complained about the powdery taste

He felt like a Donkey when he was told how it was meant to be consumed .

[ironwill]

I know someone who didn't realise what Coffee Mate was one time he tried it and ate it neat out of the packet, then complained about the powdery taste

He felt like a Donkey when he was told how it was meant to be consumed .

lol.......that sounds like a pretty dry experience......

[ironwill]

Ahhhh.....which thing am I trying to avoid the most the fat, or the sugar in the creamer? Do they have a fat/suger-free one, or am just wanting it all....

I get the Flavorite brand Light Coffee Creamer - it has 10 calories per teaspoon (one serving) and it has no fat and no sugar. I would assume there is one in the Coffee Mate brand as well, or any other generic brand available.

I mentioned it to Barbie last night, and she said she would look around at what's available when she goes shopping.

Out of the shower last night took a bicep measurement, over 15-5/8, almost 15-3/4 oh man a growth spurt (I hope) last posted measurement was 15-1/2.......

[Boss Man]

I know someone who didn't realise what Coffee Mate was one time he tried it and ate it neat out of the packet, then complained about the powdery taste

He felt like a Donkey when he was told how it was meant to be consumed .

lol.......that sounds like a pretty dry experience......

Could have been worse, it could have gotten moist in his Mouth, and then just stayed there like some sort of paste, that wouldn't swallow properly. Don't think that happened.

Read about someone on the internet once, who chugged some protein powder out of the scoop, it expanded with the moisture and he nearly choked.

[ironwill]

Could have been worse, it could have gotten moist in his Mouth, and then just stayed there like some sort of paste, that wouldn't swallow properly. Don't think that happened.

Read about someone on the internet once, who chugged some protein powder out of the scoop, it expanded with the moisture and he nearly choked.

Yikes.....that would be a heck of a way to cash out. Amazing some of the bizarre things that happen. What did we all do before the internet......

[ironwill]

Time to get this caught up, no I haven't been slacking......

Sat. 3-13-10

Squat (to parallel)--12x45, 12x75, 135/10,8,7

DB Lunges--6x60

Step-ups--10x60

DB Side Laterals--8lb/10,12,12

DB Shoulder Press--30lb. DB's/10,10,10

Important VB game tomorrow, so went pretty easy, as it's one I REALLY want to win. If I lift to 100%, I won't be able to jump and spike the ball.


Sun. 3-14-10

VB game....beat them in 4 games. I was jumping high and swinging hard, so life was good. That will upset the standings a bit......


Mon. 3-15-10

Flat Bench--15x45, 12x95, 10x135, 5x185 (20 sec. rest between reps, to the pins) 135/12,12,10

Incline Bench--115/10,10,9

Triceps Pushdown--55/15,13,8,7

DB Seated behind head tri ext.--30lb./17 (too light)

Skullkrushers to close grip bench (these were fun for a burn and helacious pump)--35lbs. 15reps skull/10 reps close grip bench, 15/12, 10/10


Tues. 3-16-10

Deads--12x135, 10x185, 255/ 8,7,6

T-bar row--12x90, 12x115, 3x145 **Ping in lower back, so I stopped**

One-arm DB row--30/12,12,12

Lower back did not like the t-bar rows after doing the deads, 3 rep felt a ping, all done. Went to DB rows as the body is supported by the non-working arm, and little stress on the lower back.


Diet for fri. 3-19-10

2 cups Kashi Go-lean
2 cups fat-free milk
2 slices wheat toast with tsp jam
2 hard-boiled eggs with black pepper
1 Banana
Deli sliced chicken sammich on 4" whole wheat pita bread, lettuce. tomato, and mustard
FF Yogurt
2/3 cup of sweets
5 cups of coffee
4 tbsp. sugar total in coffee
2 packets of splenda
Roughly 12 tbsp. creamer in coffee (maybe a bit less, but too much either way)
95% lean ground beef burger on wheat bun, tomato, lettuce, and ketchup
2/3 cup of unsalted, dry-roasted peanuts
42 oz. water
3 handful of Cheez-its crackers

Think thats about it.

[ironwill]

Sat. 3-20-10

Back Squat (to 90 degrees)--12x45, 12x95, 135/15,13,12,10,12

Step up's holding two 30lb. DB--12,12,12

Side laterals with 8lb. DB--15,15,15

DB Shoulder Press with 30lb/12,10,7

The two sets I went to 15 and 13 reps, and oh did it burn the last couple of reps. I don't usually go this high. The lest set of step-ups were torture, legs did not want to do it. Great pump. The side laterals were light weight, but burned the last few, and when I got to the end of the presses delts were spent.

3 cups Kashi Go-lean
3 cups fat-free milk
2 slices wheat toast with tsp jam
2 hard-boiled eggs with black pepper
1 Banana
FF Yogurt
2 handfuls of sweets
4 cups of coffee
4 tbsp. sugar total in coffee
Roughly 12 tbsp. creamer in coffee (maybe a bit less, but too much either way)
95% lean ground beef burger on wheat bun, tomato, lettuce, and ketchup
I/2 Wheat Bagel with 1 tbsp. cream cheese
42 oz. water
Chicken/Broccoli/rice thing with orange flavoring Probably 6oz. chicken
Protein shake--post workout
60 oz. water
Light Butter pocorn--during our movie...

Think thats about it.

[ironwill]

Mon. 3-22-10

Medium grip Flat Bench--15x45, 12x95, 135/12,8,8,8

Incline BB Bench--115/10,9

Incline DB Bench--30x25, 15x25

Incline DB Fly's--8x30

Triceps Extention's--50/20,14,7

Medium grip dropped numbers and torqued tri's too much, though chest had a good pump.

Tues. 3-23-10

Seated Close Grip Row--12x50, 12x90, 140/12,11,12,10

RDL's--12x45, 12x95, 135/12,12,12,12

BB Curl--12x45, 65/12,10,6

Put upper back first due to ping in lower back last time. Then just did RDL's as instead of deads. Took out the t-bar row as well. Back felt great, no ping.....

Diet--Wife had some "Stevia Plus" in the cupboard, so I whipped it out. I did notice the package was tattered, and faded, but didn't think much of it. Started loading up coffee...ahhh wow this stuff is quite bitter, so I kept adding til I had four packets in, and it didn't improve. Well, does this stuff go bad over time? Upon asking she said it had been sitting for a few years. So we picked up a trial of Truvia last night, and will try it today, along with.......wait for it........yup fat-free creamer. Thanks to the ladies for that info....