HOU059's Workout Journal - Page 2

hou059 · 04-Mar-04, 09:46 AM

Wednesday March 3, 2004

Breakfast½ bowl oatmeal=300 cal,6f, 54c,10p
Protein whey shake=295 cal, 1g fat, 41g carbs, 31g prot.
Snack
8oz. Watermelon**46cal,0f,12c,1prot.
1 biscuit
Lunch
12 inch grilled chicken sub**660cal,10f, 94c, 48p
Snack
Granola bars**180cal, 6f, 30c, 5p
Diet Coke
*Workout*
Post-workout
Protein whey shake/banana**295cal, 1f, 41c, 31prot.
Dinner
4 chicken tender; skinless boneless**100cal, 5f, 0c, 22prot.
8oz. Lean ground beef w/low carb bbq sauce**260cal, 4f, 1.5c, 24 prot.
1 cucumber sliced w/lemon juice and salt**61cal,0f.14c.2prot.

Workout
15 minutes EFX Precor (my legs were still sore from my previous workout)

Bench Press
3/8/185
2/6/225
Incline Bench Press
5/5/165
Iso Lateral Chest Press
5/8/200
Over Head Rope Tricep Ext.
5/8/70
cable crunches
5/15/100
Tricep Cable Rope Ext.
3/8/70
13 minutes cardio

** notes** I ran for over two miles today, actually closer to three. I was so unhappy with my workout I felt I had to make it up through my cardio.
I felt sluggish today, didn't feel sharp like I usually do

. I was hoping to get more on the incline bench but once I completed my first set I didn't think i would ciomplete the next four at 165lbs. Maybe I shouldn't work chest so close together? Thoughts please!

hou059 · 10-Mar-04, 11:48 AM

Well Thursday,Friday's and Mondays are my off days that's why i don't have a workout posted for those days. Saturday I worked biceps and back and Sunday I worked legs. I tweaked my hamstring while squatting...it has definetly been awhile. I am maintaining my diet and I am very proud of myself for doing so. So far I have lost 12 lbs. and I am currently at 188lbs. It doesn't sound liek much but it is really showing! My goal is to be at 170lbs. preferably by May. I think 18 pounds in 2months is a reasonable goal!

Tuesday's Workout

11 minutes cardio
Bench Press
5/5/205
Incline Bench
5/5/185
Iso Lateral Decline Press
5/6/230
Tricep Pushdown
5/8/75
Over Head Cable Ext.
5/8/70
Kneeling Cable Crunches
5/15/100

13 minutes cardio

hou059 · 12-Mar-04, 12:24 PM

Thursday March 11, 2004

15 minutes of Cardio

Preacher Curls
5/8/80

Cable Drag Curls
5/8/60

Over Head Cable Curls
5/8/40lbs. each cable

Cable Lat Workout
5/8/90

Iso Lateral Low Rows
5/8/160

Wide Grip Lat Pulldown
5/8/120 (need to go heavier)

Dumbell Shrugs
2/12/65lb. dumb-bells

Cable Crunches
2/15/100
3/12/120

15 minutes cardio

atherjen · 13-Mar-04, 07:57 AM

Congrads on the 12lbs loss thus far!!
18lbs in 2 months is a lil much to aim for, but nevertheless take it slow, and best of luck!

AnnaD - TX · 13-Mar-04, 10:30 PM

yes, congrats on the loss! Keep it up!

hou059 · 15-Mar-04, 10:54 AM

Quote:

Originally Posted by atherjen

Congrads on the 12lbs loss thus far!!
18lbs in 2 months is a lil much to aim for, but nevertheless take it slow, and best of luck!

is it? Well I will take it slow. I am progressing and as long as I keep it up I'll be happy. Thanks for reading my journal.

hou059 · 15-Mar-04, 11:20 AM

Quote:

Originally Posted by AnnaD - TX

yes, congrats on the loss! Keep it up!

Oh I will Anna, thanks for the reply. I only got to work out once this weekend.

hou059 · 24-Mar-04, 10:10 AM

I haven't really been posting much, work gets in my way of posting my workouts and since I have no computer at home it's especially hard to post what I did over the weekend since I have to post for Friday, Sat and Sun. I'll try my best to keep this updated, so far I have lost 15lbs. of what I hope is fat and currently weigh 185 lbs. My strength is still up there and yesterday i repped 205 on the incline bench and as will as 270lbs. on the decline press. I kind of came up with a new routine for my self and I like someone to tell me if it's safe. I start off with a fairly decent amount of weight and go for 10 reps, then increase the weight by ten pounds or whatever the weight increments are(they sometimes vary) and go 8 reps, increase again and rep for 6 reps. I go slow so that I feel the burn. Then my last set is for 24 reps with a very light weight, still slow in control. I did this for my lateral raises and tricep pushdown yesterday and got such a good burn from this. My diet is going well and have been avoiding the junk crap aside for a few M&M's here and there. but compared to eating a whole bag like I used to, that's pretty good!
I have been eating pasta alot lately, 3oz. or so mixed with one cup of sauce and either 8oz. ground beef or 8oz. chicken breast. It's a good combonation of protein and carbs and low in fat. 397 calorie, 33.5g protein, 41g carbs and 11g fat. My fat itake has been the mid to low twenties, I try not to exceed 30 g of fat a day. Comments Please!

atherjen · 24-Mar-04, 03:20 PM

Sounds like some great workouts!
why are you keeping your fat intake so low? are you including any EFA's in your diet?

hou059 · 24-Mar-04, 04:40 PM

Quote:

Originally Posted by atherjen

Sounds like some great workouts!
why are you keeping your fat intake so low? are you including any EFA's in your diet?

Thanks Jen, you rock!

: EFA's? I don't know what those are Jen. Is that a bad thing to keep my fat intake that low?