What I've Been Up To -- Five-Hour Workout!

Ahhh, it was great, five hours at the gym, probably a whole half
hour's worth of rest in-between sets, here's what I did:

machine ab crunches: 145-lbs. @ 50x1, 30x1, 25x1, 15x3, 11x3, 8x3
cardio: LifeFitness elliptical, level 15 out of 20 (20 is hardest) @
40 minutes
machine ab crunches: 145-lbs. @ 50x1, 30x1, 25x1, 15x3, 11x3, 8x3

bench: 225-lbs. @ 11x1; 245-lbs. @ 5x1, 4x1, 3x1; 265-lbs. @ 2x2; 275-
lbs. @ 2x2
machine military press: 135-lbs @ 11x1, 8x2, 5x2
t-bar rows: 135-lbs. @ 11x1, 8x1; 125-lbs. @ 8x1; 115-lbs. @ 8x1; 90-
lbs. @ 8x2, 5x2

machine ab crunches: 145-lbs. @ 50x1, 30x1, 25x1, 15x3, 11x3, 8x3
cardio: Precor treadmill, "glute-2 level" @ 40 minutes
machine ab crunches: 145-lbs. @ 50x1, 30x1, 25x1, 15x3, 11x3, 8x3


Altogether, I probably had half an hour's worth of rest in-between
sets, but I usually I would stretch out or walk to get water. I lost
ten pounds!! Gained about five back after dinner, and just now I'm
back at 235 lbs., which is progress, considering that I started the
year at 245! I'm bouncing between 230 and 235 now (just started like
last week)...for all my dieting and aerobics, I'm still only losing a
pound a week, oddly enough, considering that I keep myself to
1,800-2,200 calories a day...is my body simply cannibalizing muscle
and keeping hands-off the fat? Maybe, maybe...while I'm still lifting
about as much as I ever did, I do seem to have a harder time doing
so...but it doesn't appear to be something serious, as if much of my
strength had been sapped away....

Anyway, that's what I do on Sundays. The other two days I work out is
no more than three hours each (with, again, like half an hour's worth
of rest in-between sets).

I'm giving myself until this time next year to return to my "fighting
weight" of ~185-lbs. I intend to be benching 315-lbs. again some time
this summer. I'm talking two or more sets of five to three reps each,
with correct form. I really believe this is possible despite the
pound-a-week calorie deficit! Should be interesting to see what
happens....

On Feb 12, 5:30 pm, "Prisoner at War" <prisoner_at_....RemoveThis@yahoo.com>
wrote:

>
> I'm giving myself until this time next year to return to my "fighting
> weight" of ~185-lbs. I intend to be benching 315-lbs. again some time
> this summer. I'm talking two or more sets of five to three reps each,
> with correct form. I really believe this is possible despite the
> pound-a-week calorie deficit! Should be interesting to see what
> happens....

Great. Report back next year with another epistle.