Acegators daily journal

[acegator]

Male
5'9
25 yrs old
22% Body fat
169lbs --- started at 198 <-- I'm steadily beating my fat self up
Goal: Lose remaining fat and tone up what I got (adding muscle can come later)

Very bad eatting day. (church function .) could'nt eat when I wanted or what I wanted. All my weight training is being done on a weider crossbow, I have only been lifting 5 days now so I am still getting used to everything. I plan on added free weights to my routine in a few months but for now the crossbow is gonna have to do.


7:45 -- 16 oz water
8:00 -- Treadmill 4.2 MPH for 30 minutes

8:30 -- eat

1:00 -- eat

2:00 -- Weights
Arms
3x10 French Press
3x10 Concentration Curls
3x10 Hammer Curls
3x10 Lying tricepts pushdown
3x10 Reverse Curl
3x10 Single Arm Pushdown
3x10 Standing biceps curl
3x10 Tricepts kickback
3x10 Tricepts pushdown with lat bar.

Abs:
3x10 Abdominal Crunch
3X10 reverse ab crunch

3:30 Treadmill 4.2 MPH for 30 minutes


5:00 -- eat

Totals
1784 Calories 181p 137c 055f

To see what I ate today just go here:
http://www.fitday.com/WebFit/PublicJ...Owner=acegator


I want to do 6 meals a day and I am currently working on that plan right now.

[acegator]

Had a so so day, still getting used to this crossbow. I am very very weak due to the fact I went so many months without encorporating weight training into my weight loss program. . I am starting out with lots of reps at low weights, mainly because i'm weak and I just want to get used to lifting, get the technique down, also if i go any higher i'm shaking like crazy.

Shoulder Extension 3x10 @50lbs
Rear Deltoid Row 3x10 @90lbs
Reverse Fly 3x10 @50lbs
Shoulder Press 3x10 @50lbs
In Fly Rotation 3x10 @130lbs
Shoulder Shrugs 3x10 @130lbs
Standing Shoulder Raise 3x10 @50lbs
Lateral Raise 3x10 @40lbs

Treadmill: 4.1mph for 30 minutes


Total: 1567 Calories see journal
129p 030f 213C

[Spydermn]

Sounds like at that rate you won't be able to say "my fat self" too long. Was checking out your food diary. Don't know if I can drink milk again after reading Fit-Day's description - "Milk, cow's, fluid, 1% fat". It's prbly just me but cow's fluid just doesn't sound appetizing.

[acegator]

I had a decent day. I am still not getting in 6 meals , i only made it to 5 today. Will keep working on it.

Today Leg/Ab day
3x25 Legpress @240lbs
3x10 standing leg curls @180lbs
3x10 Seated leg extension @180lbs
3x10 Squats @240lbs
3x10 Standing Calf Raise @180lbs
3x10 Seated Leg curl @180lbs

3x10 Resistant Reverse Crunch
3x10 Seated ab crunch
3x15 Abdominal Crunch
3x10 Oblique crunch

Cardio:
30 minutes treadmill at 4.2mph


Total Calories today: 1864.3
159.5p 178.3c 20.3f

[acegator]

Weighed in today at 167 lost 2 lbs this week it has taken me 9 weeks to lose 30lbs. I guess that is'nt to bad. , I want to level off pretty soon, I was kinda expecting to level off this week since I upped my Calories all week, ranges from 1500-1800. . I am enjoying lifting so far.


Weight Loss So Far:
11/03/03 167.4 lbs -2.0 lbs -30.6 lbs
10/29/03 169.4 lbs -4.2 lbs -28.6 lbs
10/22/03 173.6 lbs -3.2 lbs -24.4 lbs
10/15/03 176.8 lbs -1.2 lbs -21.2 lbs
10/08/03 178.0 lbs -4.0 lbs -20.0 lbs
10/01/03 182.0 lbs -3.0 lbs -16.0 lbs
09/24/03 185.0 lbs -3.0 lbs -13.0 lbs
09/17/03 188.0 lbs -6.0 lbs -10.0 lbs
09/10/03 194.0 lbs -4.0 lbs -4.0 lbs
09/03/03 198.0 lbs -- 0.0 lbs

Waist =35" - Was 39" when started

Arm/Chest Night I had planned to rest but I need a stress reliever.
3X10 French Press @30lbs
3X10 Concentration Curls @110lbs
3X10 Hammer Curls @90lbs
3X10 Lying tricepts pushdown @90lbs
3X10 Reverse Curl @90lbs
3X10 Single Arm Pushdown @170lbs
3X10 Standing biceps curl @90lbs
3X10 Tricepts kickback @170lbs
3X10 Chest Fly @90lbs
3X10 Chest Press @90lbs super tired when I got here
3X10 Tricepts pushdown lat bar @80lbs


Treadmill 4.2mph with burst up to 4.7 for 30 minutes.


127.0 p 212.3c 18.0f = 1519.2 calories

[acegator]

10X6 Bent over Row @150LBS
10X6 Lat Pull-Down @170lbs
10X6 Lower back extensionv @210lbs
10X6 Seated One Arm Row @210lbs
10X6 Reverse Grip Pull Down @170lbs
10X6 Seated Row @210lbs
10X6 Stiff Arm Pulldown @90lbs
10X6 Wide Grip Lat-Pulldown @170lbs
10X6 Scapular Retraction @170lbs

128.5p 206.3c 26.5f = 1577.7 Calories

Going out of town this sunday for business so I am going to keep punishing myself until then. I will not have access to any exercise equipment for 2 weeks..Blah

[acegator]

only one more night and I'll be stuck in a friggin motel for 2 weeks.. arg..

Legs:
3x25 Legpress @240lbs
3x10 standing leg curls @180lbs
3x10 Seated leg extension @180lbs
3x10 Squats @240lbs
3x10 Standing Calf Raise @180lbs
3x10 Seated Calf Raise @180lbs
3x10 Seated Leg curl @180lbs


Treadmill 4.7 mph for 30 minutes.

[acegator]

In the "INN" tonight. God who knew New Hamshire had so many inns?. jeeesH!.. anyways I have spotted a gym 2 miles from here, 8$ for visitors to get in. .. so i'll be here 18 days maybe I can make it atleast 4 nights to the gym. :0 my spirits are picking up.

Exercise:
nothing , spent day on airplane

[acegator]

Post Trip Stats: down 2 lbs to 165lbs <-- I have not idea how I did'nt gain weight, I ate huge steaks every nights, pizza for lunch etc.. I did keep my habit of drinking only water and alot of it!!. Well I did'nt get to journal, but I did get to go to a local gym a couple of times. Got up this morning and started routine again. Another thing I am pumped about: Was 22%BF now I am at 18% BF not to bad considering I have only lost 2 lbs in 3 weeks, of course I changed my CARDIO from 30 minutes of treadmill at a medium intensity to more of a HIIT type workout at 20 minutes..I am a firm believer of HIIT now.

7:30 A.M
Weights
3X10 French Press @30lbs
3X10 Concentration Curls @110lbs
3X10 Hammer Curls @90lbs
3X10 Lying tricepts pushdown @90lbs
3X10 Reverse Curl @90lbs
3X10 Standing biceps curl @90lbs
3X10 Tricepts kickback @170lbs
3X10 Chest Fly @90lbs
3X10 Chest Press @90lbs

8:15 A.M
Cardio for 20 minutes, reduced the amount of time I am doing cardio from 30 to 20 minutes. I upped the intensity of the workout though, I can barely stand up when I am finished.

[acegator]

Ok I've been very lazy. have'nt posted in a while.. although I have'nt missed my workouts. Got on scales today.. still maintaining my weight.. wohoo.. will get a new body fat measurement this week. I am starting to hate this Crossbow.. what a waste of money, so far here are the cons i have found:

1. Endcaps wear horribly -- duct taped them.
2. Squat really sucks.. well it's virtually non existant. I have started using the belt to do squats on the thing but it is very awkward. I saw a website where people are drilling holes in their cement etc.. to re engineer this thing to have an effecient sqat.. unfortunately I dont' want to drill holes in my concrete.
3. Standing leg raises suck.. the leg extension is so wobbily on this thing you can't get the best lift... nothing like the machine at the gym..
4. Leg press really sucks. It puts more stress on your back than your legs. Don't get me wrong I get a burn but nothing compared to a leg press machine at the gym.

I'm going to sell this thing .. right now i'm looking at some of the weider home gyms.. some look pretty sweet.. also going to buy a dumbell rack.



Weights:
3x6 Shoulder Press (Lng. Handles)
3x6 Overhead Latt Pull (Lat Bar)
3x6 Upwright Row (Lat Bar)
3x6 Rear Deltoid Row
3x6 Shoulder Shrugs
3x6 Seated Row
3x6 lateral raises

HIIT:
16 Minutes. Jog 30 seconds at 5.9 then sprint 8.0 for 30 seconds. One minute cooldown walk afterwards.

[acegator]

Alrighty, went out and bought some more free weights. I just bought some dumbells and a ex-curl bar.

Purchased:
Dumbells:
2 X 25
2 X 30
2 X 35
2 X 40
they were out of 45's
2 X 50

EZ-CURL bar
4 X 10 lb plates
6 X 5 lb plates
6 X 2/12 lb plates

also had to dumbell bars that came with the plates. I don't plan on really using them.

[acegator]

First Max-OT session. .. i was supposed to do legs but I did legs last night,plus I am anxious to get started on free weights.

2x6 EZ-Bar Curls @65lbs
2x6 Alt. Dumbbell Curls @30lbs
1x6 Lat Bar Cable Curls @40lbs
2x6 Lying Tricept Ext (EZ-Bar) @45lbs
2x6 Tricep Cable Press Downs @115lbs
1x6 Dumbbell Kick-Backs @25lbs
2x8 Wrist Curls EZ-Curl Bar @65lbs
1x8 Dumbbell Wrist Curls @25lbs
2x15 Leg Lifts @n/a
2x10 Weighted Cable Crunches @n/a
1x10 Crunches Weighted @n/a

Notes:
**Alt Dumbell Curls: Should go up to 35lbs
**Lying Tricept Ext -- work on form
**Dumbbell Kick-backs -- work on form
**Wrist Curls EZ-Curl Bar -- these hurt.. need straight bar

[acegator]

Shoulders/Traps
3x6 Ez-Bar Military Press @75lbs
2x6 Dumbell Press @30lbs
2x8 Dumbell Side Laterals @30lbs
2x6 Ez-Bar Shrugs @75lbs
2x6 Upright Row (Dumbells) @30lbs

12 Minutes HIIT

Notes:
**Dumbel Press: work on form.
**Dumbell Side Laterals: work on form. Exrx shows the guy bent over with knees bent.. while doing these I straighten my back.
**Ez-Bar Shrugs: Go up to 85lbs
**Upright Row: work on form. I truely suck at these.

I feel I could go up on alot of these but my form truely stinks right now.

**another note: order the AccuFitness FatTrack II Digital Body Fat Caliper w/ Free MyoTape that cursor mentioned in cursors corner.. can't wait to get it in.

[acegator]

Last Night:
Leg/Ab day
3x25 Legpress @240lbs
3x10 standing leg curls @180lbs
3x10 Seated leg extension @180lbs
3x10 Squats @240lbs
3x10 Standing Calf Raise @180lbs
3x10 Seated Leg curl @180lbs
3x6 dumbell lunges

12 minutes HIIT.

[acegator]

TUESDAY
ARMS AND ABS
2x6 EZ-Bar Curls @65lbs
2x6 Alt. Dumbbell Curls @35lbs
1x6 Lat Bar Cable Curls @40lbs
2x6 Lying Tricept Ext (EZ-Bar) @45lbs
2x6 Tricep Cable Press Downs @115lbs
1x6 Dumbbell Kick-Backs @25lbs
2x8 Wrist Curls EZ-Curl Bar @65lbs
1x8 Dumbbell Wrist Curls @25lbs
2x15 Leg Lifts @n/a
2x10 Weighted Cable Crunches @n/a
1x10 Crunches Weighted @n/a