JamesMC workout journal

[JamesMC]

well this is my third attempt at trying to keep a journal and im going to do my best to keep it up..

Today for breakfast i had 200grams of lowfat yogurt and a apple, 250ml of V8 and 150ml of skim milk
for a snake I had a spinach and cucumber salad with a bit of low fat greek with feta and oregano dressing and some grapes
lunch i had a sesami bagel with turkey cuccumber and spinach, one side had a small amount of miracle whip
after work i had a turkey sandwich with some miracle whip
then i worked out
after my workout I had a fruit salad and 4 bean salad bought from the grocery store( the 4 bean salad tasted kinda sugary so im guessing the dressing isnt that good for me)
then for a snake before bed i had another apple

I think i had too much fruit

for my workout

I did chest, shoulders and biceps

for chest i did

3 sets of barbell press at 50lbs, first two sets i did 10 reps then i did 8-9 last set
then i did barbell flys at 30lbs, first two sets i did reps then i think 8 last set
then i did incline barbell press at 25lbs first set i did 10, second 9 and last 7

for shoulders I started with seated barbell shoulder press at 25lbs, did 10 first two sets then 8 last
after that i did machine shoulder press at 60lbs, first set i did 10, second one i did 8 and 3rd 7
then i did standing lateral raise at 10lbs, first set i did 10, last two were 8 i think

for biceps i did seated barbell preacher curl at 20lbs, i rotated each bicep first two sets i did 10 reps and 3rd i did 9
then i did seated dumbell preacher curl at 30lbs plus the bar, first two sets i did 10 and last was 7-8

after that I did 35mins on the elliptical trainer, i did 4miles kept my heart rate above 150

my goal is to gain muscle, tone up and loose fat around my body how does my diet and workout look so far?

thanks

[JamesMC]

yesterday i didnt workout because i was too tired from work..pretty much all day at work i was digging and wheel barreling so i got a pretty good workout anyways

for breakfast i had 200grams of low fat yogurt and an apple
snack i had some pasta salad
lunch i had a bagel with turkey and some grapes
then i had another apple for a snack
after work i had some more pasta salad
and then i had a small plate of chinese food
I also had about 250ml of skim milk and 250ml of V8

I felt bad eating the chinese food but my mom ordered so i felt obligated
also i will not be eating pasta salad anymore..just had to finnish off what was made

[JamesMC]

today i had work

for food I had yogurt and an apple for breakfast
I had a apple for a snack
lunch was a chicken sandwich and some left over mashed potatoes
i kinda skiped dinner...
then had a fruit salad from 711 and a bowl of vector cereal with skim milk

i also worked out and it was the first day i have worked out my legs in a while

I started wit leg press at 200lbs, did 3 sets of 10..
then i did leg curls at 35lbs i think, did 3 set of 10
then i did leg extensions 3 sets at 60lbs

next time i do legs im going to add squats and lunges and probably do more weight on the machines

after legs I did chest, biceps and shoulders again

this time for chest and biceps i alternated exercies

first i did dumbell chest press 50lbs each, first two sets i did 10 and third i did 9
then i singe arm preacher curl at 20lbs, alternated arms doing 3 sets each at 10 reps, finnished all the reps so will be moving a 25lb weight next time
then i did flys at 30lbs, first set i did 10 then 9 the second two
then i did barbell preacher curl with 30lbs of weight on the bar(i dont know how much the bar weighs) I did 3 sets at 10 reps
then i did incline chest press, it was my first time doing it with a barbell instead of dumbells, i only put 20lbs of weight on it, so it was 60lbs, i did 3 sets at 10 reps, next time i will do more weight but i was just being carefull cause i didnt have a spot and wasnt sure how much i could do..i will probably add 5-10lbs next time
then for shoulders i started with seating shoulder press with dumbells, i did 3 sets at 30lbs each. first set i did 10 reps, second i did 7 and third i did 9
then standing lateral raise, i did 3 sets at 10lbs each and finnished all 10 reps..

after the workout i went on the elliptical trainer for 30mins and kept heart rate around 150

I also weighed myself and im a pount or two lighter then i was last week!! i feel pretty happy about that..i feel changes in my body and i just want to step up the workouts and work harder on my diet!

[JamesMC]

yesterday i was kinda tired and got to the gym late so i didnt have a full workout

I started with incline dumbell chest press at 35lbs each, first two sets were 10 reps, 3rd was 9
then did dumbell preacher curl at 25lbs, first two sets did 10 third was 9 with both arms
then did dumbell chest press at 50lbs, first set was 10 reps then, second 7 and third was 6
then did barbell preacher curl at 35lbs, did two sets at 10 and 8-9 reps third set,
then did seated chest press at first set at 100lbs, did 1o reps, second two sets at 120lbs and did 1o reps

after that i did 30mins on the elliptical trainer