Childish Energy » Jay’s Workout Log http://childishenergy.com Burn Fat, Build Lean Muscle, And Regain the Energy You Had As A Child! Thu, 23 Jul 2009 04:04:31 +0000 en hourly 1 http://wordpress.org/?v=3.0 Weight Loss Workout Log – Day 23 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-23-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-23-of-my-2nd-90-day-cycle/#comments Wed, 19 Nov 2008 00:34:49 +0000 jfgrissom http://www.childishenergy.com/?p=453 So Tuesday (day 23 of my weight loss program) was an absolutely awesome day in the gym.

Me and my good friend Don had a killer workout this morning.

I started with:

20 minutes on the heavy bag

3 sets of 12 reps on flat dumbells at 90 pounds, 110 pounds, and 130 pounds.

After that Don showed up and we did a great bicept and abdominal workout.

I did the following:

5 sets on the straight bar.

  • 1 set of 12 at 45 pounds.
  • 1 set of 8 at 65 pounds.
  • 1 set of 6 at 75 pounds.
  • 1 set of 6 at 65 pounds.
  • 1 set of 12 at 45 pounds.

4 sets on dumbbell curls.

  • 1 set of 12 at 25 pounds.
  • 1 set of 12 at 30 pounds.
  • 1 set of 10 at 35 pounds.
  • 1 set of 6 at 35 pounds.

4 sets on the straight bar lat pull down.

  • 1 set of 12 at 95 pounds.
  • 1 set of 12 at 110 pounds.
  • 1 set of 10 at 120 pounds.
  • 1 set of 8 at 130 pounds.

Then we did some killer ab work…

I did 2 set of 6 leg raise to hip lunges on an inclined ab workout bench… it was hard… really hard… so now I know I need more (a lot more) ab work to really get my weight loss routine moving.

]]> http://childishenergy.com/weight-loss-workout-log-day-23-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 22 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-22-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-22-of-my-2nd-90-day-cycle/#comments Tue, 18 Nov 2008 05:07:05 +0000 jfgrissom http://www.childishenergy.com/?p=448 Doh! I woke up super late… and missed my normal workout window. Because I’m trying to lose fat, and I promised myself I would do something every day I had a workout planned I just had a super quick workout.

I literally had 20 minutes of spare time in the morning so I did something to get my motor going in the morning.

I just put my running outfit on and ran out my door and around my neighborhood as fast as I could. I burned out in about 8 minutes… but it got my blood flowing and my wind up.

I don’t think I can count this as a workout but it certainly revved me up for the day…

I did keep my normal routine together after that though. I at on schedule, drank water on schedule and generally did everything I would normally throughout my day.

]]> http://childishenergy.com/weight-loss-workout-log-day-22-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 21 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-21-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-21-of-my-2nd-90-day-cycle/#comments Tue, 18 Nov 2008 05:01:44 +0000 jfgrissom http://www.childishenergy.com/?p=446 While working my weight loss program on Sunday I met a guy named Ron at the gym working the heavy bags.

We pounded the bags and kept the cardio up to a level where we could talk.

It was kind of fun meeting someone who had been in the arts as long as I have been (21 years at this point with about 16 that were really active)… we talked about old fighters like Joe Lewis, Benny “The Jet” Urquidez, Bill “Super-foot” Wallace.

While we hit the bag we also talked about the commercial success of guys like Billy Blanks (of Tae Bo fame) and of point fighters that used to compete against him years ago.

Over-all it was a pretty light workout but I got 200 round kicks in for the session and about 40 total minutes of constant bag work striking at about 60% of my maximum power… not bad for a light day.

]]> http://childishenergy.com/weight-loss-workout-log-day-21-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 20 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-20-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-20-of-my-2nd-90-day-cycle/#comments Tue, 18 Nov 2008 04:55:16 +0000 jfgrissom http://www.childishenergy.com/?p=444 Saturday… day 20 of my plan to lose fat included sleeping in… hehe… ah… Another loaf day… My legs are a little sore from running on Friday.

My body fat has gone down 1% since I started this 20 days ago… not too shabby… I’ve also lost about 2 inches around my waste and about 4 pounds.

Remember to track your progress.

]]> http://childishenergy.com/weight-loss-workout-log-day-20-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 19 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-19-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-19-of-my-2nd-90-day-cycle/#comments Tue, 18 Nov 2008 04:52:00 +0000 jfgrissom http://www.childishenergy.com/?p=442 On Friday to lose weight and try to kick up my fat loss I worked perticularly hard on my cardio by running for an hour and spent 15 minutes in the sauna. (I felt a little sick doing this, BTW)

After an hour of running and 15 minutes in the sauna I just felt spent… it was really going to be hard to continue my day working after this… I might have over done it.

But I refueled my body by increasing my carb intake first thing with a bowl of oatmeal a protein shake with about 20 grams of protein and then I took a 30 minute powernap.

Talk about spending the rest of your day on fire… This was the right thing to do to re-energize my glycogen levels after the cardio and sauna burned it all out of my system.

I powered through the rest of my day after that… following my regular water, caffeine, meal, supplements schedule.

Man I’m feeling amazing every day.

]]> http://childishenergy.com/weight-loss-workout-log-day-19-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 18 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-18-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-18-of-my-2nd-90-day-cycle/#comments Tue, 18 Nov 2008 04:44:02 +0000 jfgrissom http://www.childishenergy.com/?p=439 On Thursday my workout was 40 minutes of cardio on the stationary bike. I’m really trying hard to lose fat rather than muscle so the weight will always come off slower…

Until I got to the gym and got my body moving I felt particularly weak.

Once I got my blood flowing and my wind up I could really feel the difference in my attitude and my outlook for the day.

I had a big meal for dinner on Wednesday (my wife is a great cook) so I felt really slow in the morning.

My weight after 18 days has dropped about 3 pounds… which doesn’t seem so amazing but my body shape is changing… and I feel awesome so I am happy with my progress so far.

]]> http://childishenergy.com/weight-loss-workout-log-day-18-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 17 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-17-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-17-of-my-2nd-90-day-cycle/#comments Thu, 13 Nov 2008 13:00:20 +0000 jfgrissom http://www.childishenergy.com/?p=384 Resting… Ah rest day…

I understand to lose weight you have rest but here is the one thing I don’ t like about my rest days.

My sinuses are nothing like they were 30 pounds ago but my and my head feel a bit stuffy when I don’t workout.

If I don’t workout, for most of the day, I feel like something is missing.

I found that doing some deep breathing (even without a workout) really helps to change your mood and force your sinuses to open up.

I literally did 10 minutes of deep breathing exercise in the car on the way to work. I figured nobody could see me and it did wonders to oxygenate my system.

By the time I got to work my head was clearer, my sinuses were a little more open (not like they are with a workout but still better than nothing.)

So in the end my day felt energized even though I didn’t hit the gym… I certainly think I would have felt better if I had hit the gym but rest is critical to losing fat.

]]> http://childishenergy.com/weight-loss-workout-log-day-17-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 16 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-16-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-16-of-my-2nd-90-day-cycle/#comments Thu, 13 Nov 2008 12:57:46 +0000 jfgrissom http://www.childishenergy.com/?p=382 I’m at a point where I have lost all the water weight and my body fat is dropping. I’m still losing inches and body fat but not necessarily losing a lot of weight any more. After my first cycle I’m looking better and feeling better too.

Working my bicepts for a short run on Sunday left my bicept workout pretty weak on Tuesday.

I hit the following but forgot to log the reps and sets (I went as long as I could but I was really weak for the entire workout. I felt great but just didn’t have any strength.):

10 minutes of High intensity running.

Seated incline curls.

Roman Chair curls.

Roman chair machine.

Standing curl bar.

Over all it was a pretty good morning workout. It felt good… but my bicept workout was very weak. I am hoping it was because I did a little bicept workout on Sunday and just hadn’t recovered.

]]> http://childishenergy.com/weight-loss-workout-log-day-16-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 15 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-15-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-15-of-my-2nd-90-day-cycle/#comments Mon, 10 Nov 2008 15:11:37 +0000 jfgrissom http://www.childishenergy.com/?p=370 I woke up before my alarm went off this morning for my weight loss routine. That is a good sign that my body is getting into a normal routine. Considering that my alarm goes off at 4:35 AM I think this is pretty good.

I felt like a machine today in the gym. My energy levels are through the roof right now and it has been about an hour since I finished my workout!

I’m getting ready to grab a protein shake and my vitamins then head out to work.

Today’s workout:
20 Minutes high intensity on the Elliptical Machine

Squat rack machine 12 reps 180 pounds, 10 reps 270 pounds, 8 reps 360, 24 reps 90 pounds
Glut machine 4 sets of 12 (I can never remember what this is called but you basically bending over at your hips with your but pointing up in the air… feels kind of vulnerable but the glut and lower back workout is great.)
Dumbbell Dead Lifts 12 reps 90 pounds, 10 reps 110 pounds, 8 reps 130, 24 reps at 50 pounds.

That pretty much burned me out this morning.

I hit 10 minutes in the sauna and I was headed home to prepare for work.

]]> http://childishenergy.com/weight-loss-workout-log-day-15-of-my-2nd-90-day-cycle/feed/ 0 Weight Loss Workout Log – Day 14 of my 2nd 90 day Cycle. http://childishenergy.com/weight-loss-workout-log-day-14-of-my-2nd-90-day-cycle/ http://childishenergy.com/weight-loss-workout-log-day-14-of-my-2nd-90-day-cycle/#comments Mon, 10 Nov 2008 02:10:37 +0000 jfgrissom http://www.childishenergy.com/?p=343 Sunday is usally a day to rest but I work up feeling so good today I HAD to get into the gym.

It looks like last weeks workout and weight loss antics did a fine job and I have recovered nicely.

I hit the gym today and felt amazing.

I did 40 minutes on the heavy bag.

10 Minutes on the Eliptical machine.

And I did a quick bicept workout. I have perticularly week bicepts for my size so today was a little shocker for my back an bicept workout on Tuesday.

The bicept workout:

12 Reps at 40 pounds

10 Reps at 50 pounds

6 Reps at 50 pounds (I meant to do 8 but the sugar in my system was burned out by my bag work. This kind of burning and failure is good)

6 Reps at 30 pounds

6 Reps at 24 pounds

65 pounds held at the peak of my flex for 60 seconds (Your arms end up shaped like the letter “L”).

I ran out of steam on this but I don’t feel like I’m going to be perticularly sore. This is a good point to think about. If you do too much cardio you won’t have enough glycogen in your system to push very hard on the weight unless you put it back in before you lift.

Erick and I used to do a full hour of cardio and then take 20 minutes to refuel and then hit the weights. If you have the time this is great but lately time is tighter.

Keep the sugar/glycogen thing in mind when you are doing cardio and thinking about lifting.

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