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- Sep 25, 2007
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Hey guys, decided I'd give a log a try...let me know if I make any glaring errors in format...or in workouts for that matter, cuz hey...I'm no groundhog expert...:redface:
Weight on Oct 3rd 2010: 260 pounds
first goal 240 by Nov 1: made this goal on Oct 29th, then celebrated over the weekend (both my success and my beloved cornhuskers
g.d. halloween candy!) and gained some back lol...still down though thats the important thing
second goal 220 by Jan 1 2011
means: weights, cardio, walking my dog, diet and supplements...basically stop being a pussy and do the work lol
Monday Nov 1 first day back after a long weekend, and could tell, gassed early.
Jack3d pre workout drink
ten minute warmup on eliptical machine and stretch
Lift (left out some lifts, didn't write it down, will be more diligent remembering)
incline bench 10,8,6 x 185,205,215
lat pulldown 10,8,6 x 145,160,175
cable tricep extension: 10,8,6 @ 140,155,170
Hang Cleans 3 x 10 @ 110
cable shoulder raises: 10,8,6 @ 20, 20, 30
cable fly's 10,8,6 @ 85,85,100
seated rows: 10,8,6 @ cant remember weight
cable resistance ab crunches: 3x15 @ 170
cardio
20 minutes on the stair machine/eliptical thing...don't know what the machine's called but its like bounding or running on sand...kicks my ass...
10 minutes on an indoor track alternating laps between sprinting and walking.
walked a few laps for cool down and stretched.
post wo protein shake (ON whey, delicious strawberry, tastes amazing)
now I will go to sleep for a few hours as I work at 10 pm. when I wake up I'll eat a chicken breast and whatever veggies we have close, and take a Zinc supplement, mulit-viatamin and some fish oil.
will eat another chicken breast and veggies while at work, then try to choke down an ON Casein shake when i get home before bed...(anyone know a way to make those so they aren't so thick I have to chew them first? lol
anyways, first crack, it was harder to remember stuff than I figured it would be, but feedback is welcome and will post back tomorrow.
Thanks guys
Dobe
Weight on Oct 3rd 2010: 260 pounds
first goal 240 by Nov 1: made this goal on Oct 29th, then celebrated over the weekend (both my success and my beloved cornhuskers
g.d. halloween candy!) and gained some back lol...still down though thats the important thingsecond goal 220 by Jan 1 2011
means: weights, cardio, walking my dog, diet and supplements...basically stop being a pussy and do the work lol
Monday Nov 1 first day back after a long weekend, and could tell, gassed early.
Jack3d pre workout drink
ten minute warmup on eliptical machine and stretch
Lift (left out some lifts, didn't write it down, will be more diligent remembering)
incline bench 10,8,6 x 185,205,215
lat pulldown 10,8,6 x 145,160,175
cable tricep extension: 10,8,6 @ 140,155,170
Hang Cleans 3 x 10 @ 110
cable shoulder raises: 10,8,6 @ 20, 20, 30
cable fly's 10,8,6 @ 85,85,100
seated rows: 10,8,6 @ cant remember weight
cable resistance ab crunches: 3x15 @ 170
cardio
20 minutes on the stair machine/eliptical thing...don't know what the machine's called but its like bounding or running on sand...kicks my ass...
10 minutes on an indoor track alternating laps between sprinting and walking.
walked a few laps for cool down and stretched.
post wo protein shake (ON whey, delicious strawberry, tastes amazing)
now I will go to sleep for a few hours as I work at 10 pm. when I wake up I'll eat a chicken breast and whatever veggies we have close, and take a Zinc supplement, mulit-viatamin and some fish oil.
will eat another chicken breast and veggies while at work, then try to choke down an ON Casein shake when i get home before bed...(anyone know a way to make those so they aren't so thick I have to chew them first? lol
anyways, first crack, it was harder to remember stuff than I figured it would be, but feedback is welcome and will post back tomorrow.
Thanks guys
Dobe
