HOU059's Workout Journal

[hou059]

Ahhhhhhhh yes, time for me to join the rest of the world and post my workout journal. It's been two weeks since I made my change and I have already lost 4 lbs. I can see a difference in my stomach and arms so far. Please throw me any kind of feedback negative or positive; even suggestions, thanks to all who read and respond! I stated that I am two weeks into my change but my first post will be from the 21st of February. It took me a while to get my calorie intakes down on workout days and none workout days.

Saturday Feb. 21,2004

Breakfast
1 cup oatmeal
3/4 cup cereal, 1 cup skim milk
2 slice wheat toast
1 cup orange juice

*Workout*

Post workout
whey protein/skim milk
3.5 oz potato slice

Lunch
grilled chick sand. (whataburger)
no cheese, no mayo

Snack
1 serv. Mixed nuts

Dinner
baked salmon
spinach
whey protein/skim milk
totals cal:2246 c282,p212,f54

Workout went like this

Bench
185lbs. 1 set 8 reps
225lbs. 1 set 8 reps
235lbs. 1 set 6 reps
255lbs. 1 rep
185lbs. 1 set 8 reps

This was kind of a max day for me; I wanted to confirm I still the strength to throw up 250lbs. I hadn't benched higher than 230lbs. since last summer. I have no spotter so that's why I never try, but today I felt like a winner baby!!!

Incline Bench
175lbs. 1 set 10 reps
205lbs. 1 set 8 reps
225lbs. 1 set 6 reps
175lbs. 1 set 8 reps

Hammer Strength Decline Press
140lbs. 1 set 10 reps
180lbs. 1 set 8 reps
230lbs. 1 set 6 reps

Cable rope overhead triceps extension
70lbs. 1 set 12 reps
80lbs. 2 set 8 reps
70lbs. 1 set 12 reps

My triceps were burning like crazy!

Triceps Pushdowns
70lbs. 1 set 8 reps
60lbs. 1 set 10 reps
70lbs. 1 set 10 reps

Cable crunches
100 lbs. 3 sets 15 reps

After my workout I did 20 minutes of cardio.

[hou059]

Sunday Feb 22, 2004

Back and Biceps
Overhead Cable Curls-3 sets 8 reps

Preacher Curls-3 sets 8 reps

Drag Curls-3 sets 6 reps

High Row-3 sets 8 reps

Lat Pull down-3 sets 8 reps

Seated High Row-3 sets 8 reps

Seated Row-3 sets 8 reps

Cable Crunches-3 sets 15 reps

20 minutes of cardio

Monday Feb 23, 2004
*off day*
here is what I ate

breakfast
1.5 cups cereal/skim milk 302 cal,48c,4p,6f
snack
1 cup oatmeal 300 cal,54c,10p,6f
small apple 55 cal,16c,0p,0f
lunch
8oz. lean ground beef 260cal,0c,24p,4f
4oz.chick breast 100cal,0c,23p, 2f
3/4 cup brown rice 140cal,32c,3p,1f
snack
small orange 65cal,16c,1p,0f
granola bars180cal,30c,5p,7f
dinner
12 inch Rst.Chik Breast Sub 660cal,94c,48p,10f
totals: 2062 calories 290 carbs 118 protein 36 fat
I had way too many carbs today.

[atherjen]

Hey! Best of luck with your goals! and congrads on the progress already! sounds like your doing things right for yourself
if your loosing weight on that diet I wont make suggestions yet

did you train biceps before back sunday?

[hou059]

Originally Posted by atherjen

Hey! Best of luck with your goals! and congrads on the progress already! sounds like your doing things right for yourself
if your loosing weight on that diet I wont make suggestions yet

did you train biceps before back sunday?

Thanks! Yes I did, I found that if I do, then my arms wont be as fatigued. Since most of the back excercises work the biceps as a secondary target ya know? About the suggestions, the thing is I read other people journals and they eat the same thing for breakfast and mid-day meal and I don't, so my calorie intakes are never the same. Is that bad? I just don't want things to become too routine or boring!

[wm009]

Breakfast
1 cup oatmeal
3/4 cup cereal, 1 cup skim milk
2 slice wheat toast
1 cup orange juice

Where's the protein for breakfast?

[hou059]

Originally Posted by wm009

Where's the protein for breakfast?

Yeah I know, that day I didn't have any protein. I usually drink 2 cups of my protein shake. It's not like that everyday though I do however have trouble getting enough protein for breakfast, besides my shake I really don't have another source for protein. Any suggestions?

[hou059]

Tuesday Feb. 24, 2004

Breakfast
2 pancakes cal 270,12c,10p,12fat
2 eggs cal 87,0c,10p,5fat
2 cup whey/protein shake cal 131,15c,18p,1fat
1 cup o.j cal 110,27c,2p,0fat

snack
3oz. tuna fish (dry) cal 90,0c.19p,2fat
navel orange cal 69,18c,1p,0fat

lunch
I went to wings-n-more. It was an apreciation type of lunch. A couple of supervisors took us out for lunch. I guess I got a lot of protein in that but the fat intake, I am guessing was way too much. I enjoyed whole-heartedly because this was the last time I will be eating there for a while!!!

meal 4
1 cup oat meal cal 300, 54c,10p,6fat
*workout*
post workout
2cup whey protein shake (same as above)
1.5 serv. mixed nuts cal 255,8c,9p,22fat

Dinner
4oz. lean ground beef cal 130, 0c,12p,2fat
4 oz. chiken breast cal 100,0c,23p,1.5fat
1.5 serv. spinach cal 45,4.5c,3p,0fat
1 serv. brown rice cal 140,32c,3p,1fat

Bench Press
185/8
(2)225/6
185/8

Incline Bench
135/8
(2)165/5
135/8

Seated Chest Press
(2)180/12
(2)165/10
(2)150/8
(2)135/6
(2)120/4
180/8

Cable Rope Over Head Tricep Extension
(2) 70/8
(2) 50/8

Tricep Pushdown
70/15
70/10
70/8

I only did 13 minute sof cardio today. I ran up and down Mount Kilamanjaro! That was the name of the drill I did on the pre-core machine. It was pretty cool, worked up quite a sweat. I think I will increase by 2 minutes each time I go to the gym until I am doing 30 minutes. Slowly but surely! I think overall it was a good workout and good day, besides the wings-n-things!

[sillyme]

Great job. Looks like your eating well and working hard. I wish that I could be so regimented in my eating. .

[hou059]

Originally Posted by sillyme

Great job. Looks like your eating well and working hard. I wish that I could be so regimented in my eating. .

It's tough sillyme, I used to eat Buffalo wings all the time and try to fool myself by thinking since it was chicken I was eating, then it must be good for me! Sooooooo much fat is in those things! I haven't had many problems with binging so far but sometimes when I am home playing my PS2 or watching a movie I start to crave certain things like candy; LEMONHEADS in particular. It was almost second nature for me to reach down and grab a hand full of those things while playing Madden, it's almost second nature to eat popcorn or eat some sort of snack while watching a movie ya know. Just got to get tough and strict with yourself at times. If you want to change the way you eat and build a better body bad enough, then you will; no excuses! That's what I tell myself! I just start thinking how far eating those things would set me back. I think of all the people who post they’re before pics on this forum and to see how far they have come. Especially Cursor's pics, man what a turn around! Those pictures alone inspire me even more to accomplish what I have set out to do! There are so many people here who have either been in your shoes or are in your shoes, there is always some one to help you out on this forum. I love this place!

[hou059]

Wednesday Feb.25,2004
Breakfast
1 pancake-cal 135,6c,5p,6fat
2oz. Smoked sausage (healthy choice)-cal 80,6c,7p,2.5fat
1-cup protein/whey shake-cal 108.5,8.5c,16p,1fat
Meal 2
1 serv. Mixed nuts-cal170,5c,6p,15fat
whey/protein-cal120,5c,20p,2fat
Lunch
4oz. Chicken breast-cal100,0c,23p,1.5fat
1 serv. Brown rice-cal 140, 32c,3p,1fat
8oz. Tuna fish-cal 307, 3c,24p,8fat
Meal 4
1 cup oatmeal-cal 300,54c,10p,6fat
*WORKOUT*
Post-workout
1-cup whey/protein shake-same as above
Small apple-cal 55, 16c,0p,0fat
Dinner
2 eggs-cal140,0c,12p,9fat
2 sandwiches-cal305,50c,28p,4fat

Workout was pretty good today. I think I finally found my leg routine! I might need to increase weight though, I did not have the jello legs afterwards like I wanted but still got a hell-good burn!
*10 minute warm up on Life Fitness Cross Trainer*
Leg Extension
5 sets/8 reps/120lbs. I got a good burn!
Leg Curls
5sets/5reps/80lbs. This is definitely my weak spot. On the first set I tried to get eight but could not get past seven, so I lowered my reps to five. I’ll start off with a lightweight next time and try to get 8 reps per set in. My glutes and hammy’s were feeling pretty good!
Standing Calve Raises
5sets/8reps/135lbs
Angled leg Press (I don’t know if this is the proper name but I was positioned with my head over heals instead of heels over head)
5sets/8reps/175lbs. I might need to go higher in weight here!
Seated Calve Raises
5sets/8reps/110lbs. I like these a lot better than the standing ones; I get more of a burn because there is more focus on the calves!
Flat Leg Press
5sets/8reps/150lbs.
*13 minutes on stationary bike; random hill workout*
All in all, I liked my workout, I felt really good throughout and afterwards!

[Jroc]

Originally Posted by hou059

Yeah I know, that day I didn't have any protein. I usually drink 2 cups of my protein shake. It's not like that everyday though I do however have trouble getting enough protein for breakfast, besides my shake I really don't have another source for protein. Any suggestions?

You ready to wretch? Well Im not, and here is what I'm drinking...
I had the same problem. I wanted something light, easy to eat, with good protein/carbs and green tea. My friend told me about green tea, and since, I have been having a cup every morning. I kinda contocted this recipe from peicing together ideas:

4 tbsp dried instant oatmeal --> 100% rolled oats of course - cook that (1 min in the micro)
1 cup green tea -(1 minute in the micro)
1 tbsp all natural peanut butter
1 25g scoop chocolate protein -> by optimum nutrition

mix that with a hand mixer and drink'er down!
YUM YUM
it actually tastes alright.. kinda like oatmeal chocolate chip cookies would take if you put them ingreen tea and liqiufied them!

Oh, and I suck at nutrition and everything revolving around it, so I don't konw if this is healthy or not, I just assume it is, but it gives me lots of energy. And it seems to be fairly balanced protein/carb wise!

Hope this helps.

[hou059]

Originally Posted by Jroc

You ready to wretch? Well Im not, and here is what I'm drinking...
I had the same problem. I wanted something light, easy to eat, with good protein/carbs and green tea. My friend told me about green tea, and since, I have been having a cup every morning. I kinda contocted this recipe from peicing together ideas:

4 tbsp dried instant oatmeal --> 100% rolled oats of course - cook that (1 min in the micro)
1 cup green tea -(1 minute in the micro)
1 tbsp all natural peanut butter
1 25g scoop chocolate protein -> by optimum nutrition

mix that with a hand mixer and drink'er down!
YUM YUM
it actually tastes alright.. kinda like oatmeal chocolate chip cookies would take if you put them ingreen tea and liqiufied them!

Oh, and I suck at nutrition and everything revolving around it, so I don't konw if this is healthy or not, I just assume it is, but it gives me lots of energy. And it seems to be fairly balanced protein/carb wise!

Hope this helps.

Sounds pretty healthy dude, looks like a good balance of carbs/protein/and healthy fats! I'll try it dude. Appreciate the suggestion! Hey is Optumum Nutrition the best way to go?

[Jroc]

Originally Posted by hou059

Sounds pretty healthy dude, looks like a good balance of carbs/protein/and healthy fats! I'll try it dude. Appreciate the suggestion! Hey is Optumum Nutrition the best way to go?

I would say so. I find that for the price, it is great protein and tastes really good. There is a thread somewhere on this forum that some site is selling 3 5 pounders for $55? or something like that. Great deal either way, but a lot of people give it the thumbs up!

[hou059]

Thursday Feb. 26, 2004

Breakfast
2eggwhite/1 yolk
1 cup protein/whey shake

meal 2
8oz. chicken breast
8oz. animal crackers

meal 3
8oz. chicken breast
spinach
1 serv. mixed nuts

meal 4
1 cup oatmeal

meal 5
steak meat
pinto beans

Today was pretty bad because one I didn't workout and two my dinner was thrown together at the last minute. I got Linkin Park tickets last minute so i just ate what was a around since I knew I probably wouldn't be eating anything else for the rest of the night. I shared a beer with my brother and step-mom at the show, kinda proud of myself that I didn't over do the alcohol!

Friday Feb. 27, 2004
The whole day was bad, I tried to eat the best I could but I woke up so late (8:30 a.m.) so I didn't make breakfast, I didn't have time to pack my lunch or anything. I did manage to eat a chicken breast sub; no mayo, no cheese on wheat bread from subway though!


Saturday Feb. 28, 2004
Breakfast
2-whole wheat pancakes
2 eggs
1 cup oatmeal/splenda
*workout*
13 minutes of cardio(treadmill; hill workout)
Bench Press
1/8/185lbs.
1/8/225lbs.
1/1/255lbs.
1/1/275lbs.
1/8/225lbs,
1/8/185lbs.

Incline Bench Press
5/8/165lbs.

Peck Deck
5/8/120lbs.

Over-head Cable Tricep Ext.
5/8/70lbs.

Tricep Pushdowns
5/8/75lbs.

12 minutes of cardio(stationary bike;random hill workout)

meal 2
whey/shake
banana
handful raw peanuts

lunch
4 chicken tenders baked in tobasco sauce (pretty good)
7 oz. baked potato slices, dipped in eggwhites

meal 5
two turkey sandwiches on wheat toast(mustard)
cucumber slices w/lemon juice and salt


Sunday Feb.29, 2004

Breakfast
3eggwhites/one yolk with 2oz. smoked sausage(healthy choice) and chopped mushroom

*workout*
13 minutes of cardio(treadmill hill workout)
Cable Curls
5/8/90lbs.

Over head Cable Curls
5/8/45lbs.(each cable)

Seated cable curls
5/8/30lbs.(each cable)

Drag Curls
5/8/45lbs.

Cable Pulldowns of Some-sort
(this is hard to explain, but I stand between the pulley's the same way I do when doing the over head Cable curls. I bring my arms in so that my elbows are touching my rib cage and my arms in the shape of a "w". I do not know what these are called and I can't find the site where i picked this excersice up from!)
5/8/90/lbs.

Wide grip Lat Pulldown
5/8/120lbs.

Iso Laterall Low rows
5/8/160lbs.
13 minutes of cardio(staionary bike; hill workout)

Meal 2
Small Angel Food Smoothie from Smoothie King/1 scoop of whey

Meal 3
small grilled chicken salad/fat free ranch and 1 piece of white bread

Meal 4
12 oz. baked chicken breast
1 serv. yellow corn

Meal 5
2egg omelette w/smoked sausage and mushrooms

Notes:
The 275lbs on the bench press is a personal best, I was very pleased with my workouts over the weekend. I also was pleased when I weighed in Saturday afternoon at 191lbs. Pretty good progress I think!

[hou059]

Monday March 1, 2004

Breakfast

2-egg omelet
w/20z. Smoked sausage,
Chopped mushrooms
1 cup whey protein shake
2 slices wheat toast
Snack
10 oz. Watermelon
1 lg. Apple
Lunch
12in. Roasted Chicken Breast Sub
Diet Pepsi
Snack
2 granola bars
Meal 5
20oz. Angel Food Smoothie w/whey
Dinner
1 serv. Grilled shrimp
5 grilled chicken breast tenders
4oz. Lean ground beef
Meal 7
2 cups of banana /o.j. Shake


Tuesday March 2, 2004
Breakfast
3 egg white omelet w/chopped mushrooms
2 slices wheat toast
1-cup banana, o.j. Shake
Snack
8oz. Watermelon
½ lg. apple
Meal 3
Whey protein/8oz. Cold water
1 serv. Mixed nuts

Lunch
6 inch Grille Chicken Sub
Snack
2 piece of beef jerky
Meal 6
1-cup oatmeal
*workout*
Post-Workout
Protein whey w/skim milk and banana
Dinner
4 chick tender skinless/boneless
8oz. Lean ground beef
1 can spinach

My workout was awesome.

18 minutes on EFX Precore (cross training workout)

Leg Extension
5/8/120

Standing Calve Raises
5/8/135

Horizantle Leg Press
5/8/175

Seated Leg Curls
5/8/105

Angled Leg Press
5/8/175

10 minutes on EFX Precor

Crunches
4sets 20reps

All in all I would say I had a good workout. The cables were being used throughout the whole night so I had to substitute the cable crunches with regular crunches.