• United States United States
  • Male
  • 41 years old
  • Joined: 2003/05/22
  • United States United States
  • Male
  • 41 years old
  • Joined: 2003/05/22

FLog entries

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  • back, arms supersets, stability, killer treadmill - 11/19

    i pushed myself harder today than i feel like i have in a while, which was good. i'm trying to put on mass in my upper body because my legs are growing out of control and i'm just not keeping up with my top half enough. plus, i'm going to lose mas...
    by: howdiekat on: 2008/11/19
  • legs, stability - 11/12

    i'm trying to get to the gym more than twice a week right now, but it's a little difficult. working on that....did legs today. box squats: 10 x 95, 8 x 105, 6 x 110, 6 x 110 bb lunges: 10 x 75, 8 x 75, 2 x 6 x 75 standing calf raises: ...
    by: howdiekat on: 2008/11/12
  • arms supersets and more, 11/7

    seated db curls: 10 x 15s, 10 x 15s, 6 x 20s, 6 x 20s superset with standing db curls: 10 x 20s, 8 x 20s, 6 x 20s, 6 x 20s lying db curls: 10 x 12.5s, 8 x 12.5s, 6 x 12.5s, 6 x 12.5s superset with bb wrist curls: 4 x 10 x 30 superset w...
    by: howdiekat on: 2008/11/07
  • back, medicine ball/stability work - 11/5

    deadlifts: 10 x 115, 8 x 135, 6 x 145, 5 x 150 neutral-grip pulldowns: 10 x 75, 8 x 75, 6 x 95, 6 x 95 underhand bb rows: 10 x 45, 8 x 55, 6 x 60, 6 x 60 side tosses against the wall: 3 x 10 x 10-lb ball overhead throws w/broad jum...
    by: howdiekat on: 2008/11/05
  • chest, shoulders & stability - 10/28

    i forgot to log my leg workout last week. clearly, i'm moving at a snail's pace getting back into workout mode, but i'm getting there. for legs i did squats, extensions, sldls and seated calf presses. i actually fell asleep doing stability work th...
    by: howdiekat on: 2008/10/29
  • finally got my first post-ike workout

    along with knocking out my power for more than a week, blowing over a bunch of trees and tainting the city of houston's water supply, ike also had a devastating effect on my gym schedule. combined with the hectic nature of covering an nfl team, i ...
    by: howdiekat on: 2008/10/17
  • back from out of town...legs, stability - 9/6

    i went out of town and didn't work out while i was gone. i needed a mental break from my life schedule. power cleans: 6 x 75, 6 x 80, 4 x 85, 2 x 90 box squats: (pretty light, legs tired after cleans) 10 x 65, 8 x 75, 6 x 85, 6 x 105 ca...
    by: howdiekat on: 2008/09/06
  • legs, light stability - 8/22

    yay for leg days. squats: 10 x 115, 8 x 120, 6 x 125, 6 x 135 bb lunges: 10 x 55, 8 x 60, 6 x 65, 6 x 75 single-leg calf raises: 3 x 15 seated calf raises: 3 x 15 x 70 reverse dead bugs: 2 x 10 planks: 10 x 10 sec hold b...
    by: howdiekat on: 2008/08/22
  • arms, shoulder rehab, plyos - 8/21

    standing ez bar curls: 10 x 55, 8 x 55, 6 x 60, 6 x 60 db hammer curls: 10 x 20s, 8 x 20s, 6 x 22.5s, 6 x 22.5s seated machine dips: 10 x 75, 8 x 90, 6 x 105, 6 x 105 cable pushdowns: 10 x 80, 8 x 90, 6 x 100, 6 x 100 internal/exte...
    by: howdiekat on: 2008/08/21
  • back and stability, 8/20

    i was back in the gym today and i did cleans for the first time. they'll be replacing deadlifts as my favorite lift in no time at all. i started with low reps because i'd never done cleans before. i thought getting up to 75 was pretty good for ...
    by: howdiekat on: 2008/08/20
  • break about to end

    i took a week off to rest after 8 weeks of training. i'm going to change things up a little as far as reps go for the next two months, but i'll continue to do medicine ball, plyometric, and stability work similar to what i'm doing now. i'm als...
    by: howdiekat on: 2008/08/18
  • arms, shoulder rehab, stability - 8/8

    here's a delayed entry. texans preseason is in full swing and i'm lucky to have time to go to the gym. logging it is another story. i'm increasing my shoulder rehab to 3x/week because it is so jacked up. doc's recommendation. surgery is around ...
    by: howdiekat on: 2008/08/10
  • legs - 8/7

    squats: 10 x 100, 10 x 105, 10 x 115 walking db lunges: 3 x 10 x 20s step-ups on 3-foot platform: 3 x 10 seated calf extensions: 3 x 15 x 100 side tosses against the wall (surprising hamstring burn): 3 x 10 x 10 each side back ...
    by: howdiekat on: 2008/08/07
  • chest, shoulders & stability - 8/5

    lately i've been frustrated with my chest days because the tear in my labrum makes it really difficult (read: painful) to bench, so i think i might have to eliminate it altogether. i just don't feel like i'm working hard enough. anyway, here's tod...
    by: howdiekat on: 2008/08/05
  • back and medicine ball - 8/1

    prior to my workout today i walked to the grocery store and carried a 2.5-gallon container of water home. it's 1/2 a mile each way. i also biked to the gym as usual. db deadlifts: 2 x 12 x 50s each hand hammer lat rows: 12 x 78, 2 x 12 x 8...
    by: howdiekat on: 2008/08/01
  • arms and stability, 7/31

    i took the morning off from texans training camp to get some stuff done, including another workout. yesss. standing bb curls: 3 x 12 x 40 seated db curls on stability ball: 3 x 12 x 12.5s (last set done with balance pad under feet) reve...
    by: howdiekat on: 2008/07/31
  • legs, stability, miles and miles of bike riding - 7/30

    today, to avoid being told i can't get on the train with my bike, i rode four stops ahead to where most people get off and it's not crowded anymore. it's four stops ahead of where i usually get on, and only three stops away from where i get off. i...
    by: howdiekat on: 2008/07/30
  • chest, shoulders & stability; body fat checkup - 7/24

    today i rode my bike to the gym in the leftovers from hurricane dolly. i had to ask for multiple towels when i checked in, which they laughingly obliged. i also had my body fat done today just to see where it was. i honestly thought it was goin...
    by: howdiekat on: 2008/07/24
  • arms, medicine ball supersets

    another tough day. spiking my insulin as i write this. superset 1 standing bb bicep curls w/green band: 12 x 30, 10 x 30, 10 x 30 with standing bb bicep curls w/no band: 12 x 30, 10 x 30, 10 x 30 superset 2 db kickbacks w/green band: ...
    by: howdiekat on: 2008/07/23
  • back and medicine ball, and i am a biking fool - 7/22

    life without a car goes on and my weekly bike-riding tally is up to about 50 miles. i know that's not a lot compared to some of the serious cyclists out there, but i am not a serious cyclist. i ride my bike to work, to run errands and other variou...
    by: howdiekat on: 2008/07/22
  • legs, stability - 6/16

    yay for leg days! heel-raised squats: 12 x 95, 10 x 105, 2 x 8 x 110 bb lunges: 12 x 65, 2 x 10 x 55 sl deadlifts: 3 x 12 x 70 standing calf raises: 3 x 12 x 105 stability reverse dead bugs: 3 x 10 leg raises w/4-lb medi...
    by: howdiekat on: 2008/07/16
  • pre-workout notes

    just some random training thoughts... i used to absolutely hate leg days. i would think of ways and excuses to skip them. squats were my worst enemy and lunges killed my knees. not anymore. now i can't wait for leg days. since the end of ...
    by: howdiekat on: 2008/07/16
  • chest & shoulders supersets, stability, plyos - 7/13

    superset 1 static db bench: 3 x 12 x 25s with single-arm lateral db raises w/green band: 3 x 12 x 5s superset 2 static db incline bench: 3 x 12 x 25s with db shrugs w/green band: 3 x 12 x 25s incline db flyes: 3 x 12 x 12.5s (done...
    by: howdiekat on: 2008/07/13
  • back, calves, stability & medicine ball, 7/11

    rode my bike to and from the gym. since i haven't written the distance before, it's 1.3 miles each way. back lat rows: 12 x 58, 12 x 68, 12 x 78 straight-arm cable pushdowns: 3 x 12 x 60 neutral-grip pulldowns: 12 x 60, 2 x 12 x 75 ...
    by: howdiekat on: 2008/07/11
  • arm supersets and stability, 7/10

    i rode my bike everywhere today because my car is completely dead for good. i google mapped it and it came out to roughly 15 miles. i did not do cardio at the gym superset 1 standing db curls: 3 x 12 x 17.5s with skull crushers: 3 x 12 x 45...
    by: howdiekat on: 2008/07/11
  • back to this journal, i suppose

    i've been posting all my workouts on the beta site, but i think i'm the only one who's been over there in the past month, so i guess i'm back over here. i've got a few weeks worth of workout journals over there if anyone would like to see what i'v...
    by: howdiekat on: 2008/07/06
  • blah

    i am more exhausted than i have been in my entire life. the alarm went off at 6 a.m. and i don't even remember pressing snooze 8 times before turning it off. i was dead to the world, thus missing my workout. i'll get it in tomorrow. in the mean ti...
    by: howdiekat on: 2007/10/08
  • back, biceps and triceps workout - 10/5/07

    got the rest of my body parts in today, minus the legs. i did ride the bike though, so i'll give myself a pass. i haven't played tennis in 2 weeks, yet the knee does not feel any better. time to call the doc. back: db rows 4 x 12 x 35 mach...
    by: howdiekat on: 2007/10/05
  • back to the gym: chest and shoulder workout - 10/4/07

    when i got home from nyc, my car was dead. dead, dead, dead. i couldn't get to the gym until today (thursday.) and i was so flustered all day that i'm just now logging my workout. it's been a weird week. db incline press superset with seated l...
    by: howdiekat on: 2007/10/04
  • super combination workout - 9/26/07

    ok yesterday i had a lot to do to get ready for my trip and didn't make it to the gym. way to celebrate losing 14 lbs. so today i made up as much as i could. i didn't do legs because i still have a lot of knee pain, and don't want to hurt myself t...
    by: howdiekat on: 2007/09/26
  • i did it

    i weighed in this morning and i am down to 180. that means it's likely that i will be below that mark in 7-to-10 days if i keep at my current pace. doing legs and shoulders later today. will post workout when i'm done.
    by: howdiekat on: 2007/09/25
  • chest workout - 9/24/07

    i repeated the chest waveloading this week because i did it wrong last week. i overslept again and skipped my cardio. i am really, really exhausted, probably because i spent 12½ hours covering the texans yesterday. bb bench press: 6 x 5...
    by: howdiekat on: 2007/09/24
  • arms workout - 9/21/07

    i severely miscalculated the time when i needed to start working out today, therefore no cardio. however, i have been stricken with something akin to food poisoning for the past 30 hours and didn't really feel like doing it anyway. i am dehydratio...
    by: howdiekat on: 2007/09/21
  • shoulders & back workout - 9/20/07

    i was going to do wave-loaded deadlifts today but i am still really sore from tuesday. my right knee is really achy and i think it would've compromised my form and my safety to do them. i did supersets again instead. seated db press superset w...
    by: howdiekat on: 2007/09/20
  • leg workout - 9/18/07

    tried to get waveloading right this time ... made more sense. smith squats: 6 x 65 1 x 135 6 x 65 1 x 135 rest... 6 x 65 1 x 135 6 x 65 1 x 135 straight-leg deadlifts 6 x 95 1 x 145 6 x 95 1 x 145 rest... 6 x 95 1 x 145 6 x ...
    by: howdiekat on: 2007/09/18
  • chest workout - 9/17/07

    i think i'm doing waveloading incorrectly. i've read quite a bit about it, but something isn't clicking about what a "set" actually is. this is what i did today, machine flyes were regular sets. suggestions / input / guidance is appreciated. bb...
    by: howdiekat on: 2007/09/17
  • arms workout - 9/14/07

    a good day overall. i feel great, which i attribute partly to the fact that i got a haircut today and don't feel like i have a cat sitting on my head anymore. i have heavy hair. biceps... standing bb curls superset with db curls on stability ...
    by: howdiekat on: 2007/09/14
  • shoulders/back workout - 9/13/07

    db presses superset with seated lateral raises (both on stability ball) dbp: 12 x 15s / slr: 12 x 5s dbp: 10 x 15s / slr: 10 x 5s dbp: 8 x 20s / slr: 8 x 5s dbp: 8 x 20s / slr: 8 x 5s bent-over laterals superset with underhand bb row b-...
    by: howdiekat on: 2007/09/13
  • leg workout, 9/11/07

    leg supersets today. i feel like a baby deer. single leg presses superset w/db squats: slp: 12 x 150 / dbsq: 12 x 25s slp: 10 x 100 / dbsq: 10 x 25s slp: 8 x 100 / dbsq: 8 x 25s slp: 8 x 100 / dbsq: 8 x 25s lying hamstring curls supers...
    by: howdiekat on: 2007/09/11
  • chest workout - 9/10/07

    first of all, i am having a bittersweet monday morning because the eagles lost :( but the texans kicked kansas city's ass. :) go texans. on to the workout... started my 4-weeks of trying to shock my muscles today. one-arm hammer incline pre...
    by: howdiekat on: 2007/09/10
  • week 8 update ... i haven't stopped, just got busy

    i'm into the last week of my ft program, and the results have continuted to be favorable. i have been a little depressed, but it hasn't thrown off my schedule. i think part of my depression stems from not being able to run ... but i DID run today ...
    by: howdiekat on: 2007/09/03
  • more developments

    i've put on a couple of pounds since my last weight update, but i have more definition than i have in a really long time and my stomach definitely looks smaller. i blame the weight gain on two things: 1) i can't run every day because of my ten...
    by: howdiekat on: 2007/08/26
  • random pre-update notes

    • a month ago i bought a pair of pants with the anticipation that i'd fit into them soon. friday, i fit into them, and looked fantastic according to sources other than myself. • the pain in my shin (which is really high) is actually p...
    by: howdiekat on: 2007/08/19
  • wrapping up week 5

    i didn't get to do my week 5 weigh-in until this morning, but i was very pleased. i'm down to 182, which made me smile. i'm only 7 lbs. away from my target weight for phase 1, which is looking more and more realistic. i feel a lot stronger now...
    by: howdiekat on: 2007/08/14
  • wrapping up week 4

    i had a hard time getting back to my eating schedule this week. it was pretty busy and cooking didn't really fit into my scheudle. i didn't stray too far off the plan though, which was favorable. i'm still not eating enough, but i've started snack...
    by: howdiekat on: 2007/08/05
  • program finished

    well, i finished my 8-week FT program today without missing a workout. add to that the week before when i was doing whatever i felt like doing and that's working out 4 times a week for 9 weeks without missing once. i know that's pretty routine for...
    by: howdiekat on: 2007/09/07
  • early weigh-in update

    so remember when i swore the plateau in my weight loss was from water? i wasn't lying. minus the water retention, i am 185. that's 9 pounds in 3 weeks, and i've eaten some really horrible things in the last 7 days (i.e. hot dogs, deep dish pizza, ...
    by: howdiekat on: 2007/07/30
  • ....wrapping up week 3

    i managed to stay on my split schedule despite being on vacation. the diet suffered, but i didn't gain any weight. in fact, i probably lost weight, but i'm retaining water right now so who knows. lifting has been going well ... i don't feel as...
    by: howdiekat on: 2007/07/28
  • wrapping up week 2

    preface: for those of you who weren't aware, i have gained 35 lbs in the past year, primarily because of stress. my cortisol levels are through the roof, thus the only place i've gained a considerable amount of weight is in my stomach. my eating h...
    by: howdiekat on: 2007/07/22
  • back, biceps, triceps

    • back deadlifts: 10 x 135, 8 x 145, 2 x 6 x 150 neutral-grip pulldowns: 10 x 60, 8 x 70, 6 x 80, 6 x 90 one-arm db rows: 10 x 30, 8 x 30, 2 x 6 x 30 • biceps/triceps supersets seated db curls: 2 x 10 x 15, 2 x 8 x 15 ...
    by: howdiekat on: 2006/03/08
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