(Bowflex)
Back
Wide grip pulldown
100x20 120x14 140x12

Narrow palim in pull down
140x14 160x14 180x14

Rows
160x16 180x14 200x10

Bent over Rear delt row
100x10 140x10 160x8 (not full motion... bowflex gets heavier towards bottom... this sucks)

Shoulders
side lateral raises
10x20 15x14 20x8

Upright x over delt rows
80x18 100x15 120x14 160x10

feels goodim gonna turn up intensity next workout again

short of skipping brekfast yesterday ithink i did pretty good. but i only got 1796 calories in yesterday i spaced them out so hopefully it was enough to prevent some catabolism

Today is arms day! my back has no sort of soreness whatso ever... i wonder if im hitting it intensley enough... the numbers would indicate that i can go up in more weight, so i will do so next workout. gonna give it to my arms today

300lbs

While initially slightly dissapointed i didnt make it out of the threes today it is a sacrifice im willing to make. im pretty sure that i have gained a MINIMUM of .1 lbs of muscle so thats what kept me out of the 290's i can wait a couple of days. its coming.

patience grasshopper.. you'll get there

I agree. Be patient, you are working out a lot! Your diet foodwise looks great. I think if you are strength training, you tend to gain a bit in the beginning(musclemass), but lose faster days ahead..So keep up the good work! I notice you also mentioned negative calorie food. I have posted something about that a few days ago about catabolic foods, but no one ever responded.. Do you count those calories towards your intake? For now i am, and i can eat around 500 neg cals a day, that would mean i am eating only 900 calories a day. Not sure if i should increase my regular calories or not. What do you think??
~JO~

There is articles both ways as to wether or not it truly does create a negative calorie effect and well ive decided to count them as intake just in case... using fitday digestion is already calculated into your calorie uses per day... besides... i figure at the very least if they truly do have a negative caloric effect its like a bonus side effect.

Crazy -

My impression on the whole "negative calorie" business is that digestion is already accounted for in your BMR - and that while celery and such foods may have negative calories, it's not much.

From Snopes.com "Yet as enticing as all this [negative calories] sounds, the dietary bankroll built by this approach would be very small, probably amounting to no more than a few dozen calories a day. In a world where it takes 3500 calories to work off a pound of fat feasting on celery would only make the mearest difference."

I'm curious as to what you are eating for 500 negative calories in a day.

ARMS
On bowflex

Standing curls
35x15 40x11 45x10 50x6*

Sitting curls
35x15 40x15 45x12 50x11**

Tri pressdowns (bar)***
100x16 110x12 120x7 130x6

Tri pressdowns (handle)***
40z16 45x12 50x12 55x10


*cumalitive 50 not the 50 rod theres a difference)
** sitting shortens the range of motion on the rod translating to less resistance
*** lower pulleys adjusted so that resistance starts lower enabeling me to get it start position which is still upper chest level

Overall my arm workout felt good i think it was a decent intensity although i dont think i was using optimum weight... will adjust again next workout

yep... the digestion reason is exactly why i count em, but even the way shes doing it she's still losing

ok my knee feels a little better today... i dont have that weird kind of pop that i had yesterday. I think i should give it another day before i do cardio that might cause it further stress. the biggest problem is that my job puts a toll on my knee everyday it never goods a good solid day of rest.

so my abs had to pay the price. its not very likely that i will be seeing them in the near future but they are still there and that is still total muscle accumulation that i can benefit from.

Abs
on bowflex
Resisted crunch
100x20 100x20 120x16 140x15 160x8

resisted trunk rotation x ea side
50x12 55x14 60x12

Thats what i was assuming also, and was adding them towards my calorie intake, but have been curious about how that works..

I have been eating a lot of veggies and fruits from the catabolic food list which adds up to 500 cals a day..celery isnt the only veggie with neg.calories. I eat apples, oranges, strawberries, carrots, on a daily basis now
From the list i have, those are considered neg. calorie food.

So i ordered a scale yesterday so i can be a little more accurate... mostly for the sake of my during work consumption of peanuts, last night i had a chickenbreast for dinner with a baked potato
calories eaten 2446 burned 3106

My knee feels good today i think today i'll do some cardio because its my off day for Strength Training.

My lats are a little sensitive today.. i think they finally got the message that im serious! heh

Happy to hear your knees are feeling better! HOw long have you been working out now?

Just wanted to post that looks like you've got a system you really like and its working for you. Have you tried Salmon? I like it much better than Tuna or tilapia. Or try the Whey Protein with some strawberries and skim milk. that's really good too!