Workout Updates
It has been a while since I have posted a workout update. I am still plugging away at it 4-5 times a week. I have been getting good results from just keeping at it. Over the past four months I have been making changes here and there but nothing too drastic. Adding in the squats have really made a difference for me. Just recently I started to add in more HIIT routines as well. When it gets warm enough to run outside I will pick it up on the track and get in some stadium stairs. The one thing that has been kind of odd for me…
… is that I have not gained any weight. Or lost any for that matter. I have lost a lot of fat for sure. I have not had a fat test in a while but last time I checked I lost almost 8 pounds. But I have packed that much on in muscle so all is good. I am a pretty solid 196 at 6 foot 1 inches tall. I used to want to get down into the low 190′s but I have given up on and now just workign out and letting my weight work itself out on it own. I want to get more muscle, less fat and stronger in the process. If I get down to the low 190′s then great. If I get up to over 200 I am fine with that as long as I keep the fat down and get stronger. Getting the amount of protein I need to do that is pretty tough. Protein drinks, bars, tuna, eggs. It is a lot of work for sure! Eventually I am going to get to the point where I can’t really lose much more fat and I hope to get over the fence on gaining weight. When that will be I am not sure.
I am still doing a 2 day routine with a day or two rest between. I usually do Mon. and Tues. Rest Wednesday. Then Thurs. and Friday and rest the weekend of get in some cross training. So here is what my workout consists of right now.
Day One:
Warm up 3 sets of 100 jump ropes.
Squats
45×20
115×15
135×10
155×4
135×5
135×7
SLDL
135×10
155×5
175×5
195×3
195×3
195×3
SS
Curls, BB
5×10 70#
Tri, Rope Overhead Ext.
5×10 47.5
Calfs, Smith
135×25
185×15
185×15
185×15
185×15
Day Two:
HIIT Run:
1 lap jog
1 lap sprint
1 lap jog
1 lap sprint
1 lap jog
1 lap sprint
1 lap jog
1 lap sprint
1 lap jog
1 lap sprint
SuperSet
Bench, DB
50×10
60×10
70×10
60×10
60×10
Abs, Ext.
3×30
SuperSet
Press, DB
3×10 22.5
Press, behind head BB
50×10
50×8
40×10
SuperSet
Low Row
3×10 115#
Dips
8,8,9
Cable, One Arm Fly/Cross
3×10 40#
SuperSet
Shrugs
3×10 135#
Upright Rows
3×10 55#
On the bench I flip flop between dumb bells (DB) and barbells (BB) every few weeks. On my squats I have been doing deep squats for a few weeks now. It took me a while to get comfortable doing them but I am happy to say I am full speed ahead on them. Doing full and deep squats has really been an eye opener for me. I also swap in various curl and tri lifts every other workout.
So I continue to drive on just waiting for spring to get here. I will start riding my bike to the gym each night as soon as it is warm enough. I will have to design a HIIT workout around that. I am almost exactly 3.2 kilometers from the gym so it will be a great warm up and cool down for me.
Well, I am off to eat a protein bar and a big glass of water. Yummie!
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About Husar
Blogging geek Dad that loves to do long runs, ride his bikes, partake in frosty beverages, listen to live music, watch movies, hike high into the mountains, and hang out with his family doing any of the above. Oh, and write code late into the wee hours of the morning. 
Great to hear Ed. Keep it up. Thanks again for getting me turned onto your first workout. We need to hookup sometime there and do the leg routine.
yeah the diet part is very mental. You’ve really got your schedule going on though so good job on all your hard work!
How is the marathon running coming?
well, I’m easing back into my workout routine since I took some time off. Winter=BLAH. But it’s coming along..I always hate having to start slow.
I’m just trying to get my body used to moving like that again.
Good job Ed. I agree with the weight thing, too many people are weight driven as far as their workout goes, and I think that’s not the right approach. 195lbs at 15%BF is a heck of a lot better physically and mentally than 185lbs at 24%BF. Plus when the body fat gets really down there, you can gain weight either way pretty quickly usually. Of course, it’s much easier to give in a couple times and not keep with the diet and you’ve just lost a LOT of work. I think the diet is the hardest thing for me, getting those 6 eating times a day, and enough protein is very time consuming and hard to do! I’ve been doing my workouts in the mornings, and if I don’t get that snack in before bed, it makes a huge difference in my energy for that morning workout!
Keep up the good work, and diet, and try to change up your exercises every week somehow so your body doesn’t get used to the same thing….the gains won’t be there.
Good job man!
What protein bars and powder/drink is everyone liking (if that’s possible! HA)
I’ve been using EAS Chocolate Protein powder (Costco) mixing with white skim milk (and 2-4oz of skim choc milk if I have it) and it’s the best I’ve tried so far. I went through two cases of Muscle Milk before that, but those don’t taste near as good to me.
The other must have for me is a Blender Bottle, which you can find locally at GNC, they work great for mixing powder drinks!
Here is the powder I drink. I only mix it with water and use the vanilla flavor. This stuff is really good. Both taste and ingredients are tops. I wouldn’t drink anything else. http://www.davedraper.com/fitness_products/product/SBB.html
For the bars I am eating the CLIF Builder’s (20g Protein). I got them on sale at 18 bars for $12 a few weeks ago at Sam’s. Not sure if I can find that good of deal again or now. Check them out on the CLIF site. http://www.clifbar.com/
I’m going to have to check that powder out for sure if you’re liking the Vanilla AND mixing it with water! Have you tried the Chocolate? How many are you drinking a day (workout and non workout/cardio days)?