My first journal - Page 5

Acuarius69 · 24-Jun-04, 04:17 AM

June 24th

workout--legs and abs

db stationary lunges--10xbw (warm up) 10x15, 12x15, 12x15, 10x20
db squats--10x20, 10x20, 11x20
stiff deads-- 10x70, 10x70, 10x70, 7x70(felt a weird pain in my left thigh, so stopped)
plate loaded squat press-- 10x210, 8x230, 7x230, 6x230 (these felt great!)
prone leg curl (hams)-- 10x70, 10x70, 7x80, 7x80
seated calf raise-- 10x75, 10x75, 10x75

cardio--10 min. rowing machine
20 min. brisk walk (treadmill)

I feel today my hamstrings and bootie got a great workout.

Acuarius69 · 24-Jun-04, 04:26 AM

June 24th

I also did some abs work:
crunches 2x15
leg raises 2x12
reverse crunches 2x15

meal 1-- 2 ww toasts, 1 egg, 1 veggie salad, 1oz chicken breast, coffee
meal 2-- coffee, 1 spoon goat milk, a few peanuts
meal 3-- 2 egg whites, 1/2 cup lowfat milk, 2 oil fish c.coffee
meal 4-- protein shake
meal 5-- chicken breast and veggies salad, 1 egg white, 1 oil fish c.

Acuarius69 · 25-Jun-04, 02:10 AM

june 25th --shoulder and biceps

DB press-- 10x12 (warm up), 20x8, 20x8, 20x8, 25x6
BB Military press-- 35x8, 35x8, 35x8,40x5
Lat raises-- 10x6, 10x6, 10x6, 10x7 (last rep was a killer)
upright rows-- 35x8, 35x7, 35x8, 40x5
cable curls-- 20x10, 30x9, 40x6, 40x6
hammer curls-- 10x10, 15x8, 15x7, 15x7

cardio-- 20 min. HITT (stairmaster), 5 min. cool down
I also spend 15 min. in the sauna

:

I feel great after this workout, totally exhausted, but reenergized,

I am kind of complicated, ha ha.
I will post meals tonight.

SurfinAmy · 25-Jun-04, 10:41 AM

Quote:

Originally Posted by Acuarius69

June 24th
meal 2-- coffee, 1 spoon goat milk, a few peanuts

See now? I'm still here

What are you doing drinking goat milk???? hehehe. When I was a kid I lived at a ranch for a while, we drank nothing but unpasteurized goat milk, later, I couldn't stand the stuff from the store....(not so now)
Where the heck did you find goat milk??
-Amy

Acuarius69 · 25-Jun-04, 11:10 AM

Quote:

Originally Posted by SurfinAmy

See now? I'm still here

What are you doing drinking goat milk???? hehehe. When I was a kid I lived at a ranch for a while, we drank nothing but unpasteurized goat milk, later, I couldn't stand the stuff from the store....(not so now)
Where the heck did you find goat milk??
-Amy

Imported from New Zealand. I hated it until a few weeks ago

Acuarius69 · 26-Jun-04, 08:43 PM

June 26th

cardio--40 min. interval run

meal 1-- 2 ww toasts, 1 egg, 1oz chicken breast, 1 veggie salad, 1 coffee
meal 2-- 1/2 can tuna, 2 oz fruit (litchees)
meal 3-- turkey sandwich (lettuce, tomatoes and one slice of swiss cheese as fillings),coffee
meal 4-- 1 oz. mangoe, 1/2 cup lowfat milk
meal 5-- 1 small can of tuna, salad (raw carrots, lettuce and tomatoes, olive oil and vinegar)

Acuarius69 · 28-Jun-04, 02:01 AM

June 27th-- rest

June 28th-- chest and triceps

incline db flies-- 15x10,15x10,15x10,20x5
incline db press-- 20x6, 20x8, 20x8, 20x8
chest press machine-- 25x12, 35x10, 45x10, 55x4
tricep press (cable)-- 40x7,40x7,40x7
seated dip-- 21kgx12, 35kgx10, 35kgx10, 42kgx42
pushups-- 1x8, 1x6, 1x7

cardio-- 30 min. stairmaster (intervals)

meal 1-- 2ww toasts, 1 egg, 1 veggie salad, 1 oz chicken breast, 1 coffee
meal 2-- 1/2 cup oatmeal, 1 spoon goat milk powder, splenda
meal 3-- protein shake (postworkout)
meal 4-- 1 cup skim milk, peanuts, coffee
meal 5-- steamed green veggies, 1 whole egg, 1 egg white, 3 fish oil c.

**Lady C** · 28-Jun-04, 08:23 AM

Quote:

Originally Posted by Acuarius69

meal 1-- 2ww toasts, 1 egg, 1 veggie salad, 1 oz chicken breast, 1 coffee
meal 2-- 1/2 cup oatmeal, 1 spoon goat milk powder, splenda
meal 3-- protein shake (postworkout)
meal 4-- 1 cup skim milk, peanuts, coffee
meal 5-- steamed green veggies, 1 whole egg, 1 egg white, 3 fish oil c.

Post workout (meal 4) should be you biggest meal of the day (calorically speaking). Swithch meal 4 & 5 around. How many calories are you targeting? This does not look like enough.

Acuarius69 · 29-Jun-04, 02:03 AM

june 29th--back

pulldowns-- 70x12, 80x8, 80x8, 80x8
bentover rows-- 55x10,55x10,55x10
rear delt row machine-- 3 platesx10, 4x9, 2x4(+5lb)x7 --don't know 1 plate weight, will ask next time

db rows-- 20x10, 25x8, 25x8, 30x6
back extensions-- 2 x bw+10lb x 10

cardio-- 30min. stairmaster (intervals)

meal 1-- 2ww. toasts, 1 egg, 1oz. chicken breast, 1 veggie salad, coffee
meal 2-- protein shake (postworkout)
meal 3-- 2 egg whites, veggie and green papaya salad, 1/2 cup oatmeal
meal 4-- 3oz. steamed fish, 1oz.tofu and boiled green veggies
snack-- some peanuts and tea

Acuarius69 · 30-Jun-04, 07:37 AM

june 30th

cardio-- 50 min. run
10 min. stretch

meal 1-- 1 egg, 1oz. chicken breast, veggie salad, 2ww toasts, coffee
meal 2-- 1sc whey protein, 1c skim milk, 1/2 c oatmeal
meal 3-- 1/2 c oatmeal, 1 sp. goat milk, splenda
meal 4-- 4oz. broiled lamb chops, steamed greens

**Lady C** · 30-Jun-04, 08:09 AM

That looks better. How are things going for you? Are you seeing some results?

Acuarius69 · 30-Jun-04, 09:28 AM

Hi Lady C, so glad you stopped by my journal. Thanx for the advice, but sometimes it is so difficult to get foods near my workplace and specially the right ones... I should try to prepare more meals at home. Well, I am learning to eat better, please keep on coming to give some input.
This friday I will weight and check my bf to see if there have been any changes during this month. But, I feel tighter and my clothes fit much better, some are even looking really big (some that I bought a couple of months ago). Also a lot of people say I look much thinner. So I am expecting some improvement, but not a very big weight lost.

**Lady C** · 30-Jun-04, 04:35 PM

Don't worry about what the scale says. This is a real tough concept for women to swallow. What only matters is, how much bodyfat you have and do you like the results!

Acuarius69 · 01-Jul-04, 02:12 AM

july 1st-- legs and abs
I forgot my diary at home. So I didn't write down the weights I used today in some exercises

.

hack squat-- 5 sets
leg press-- 4 sets
stationary lunges-- 2x15x12
abductor-- 3 sets
adductor-- 3 sets
prone leg curl-- 3x70x10
seated calf raise-- 3x45x10

some abs work-- crunches, obliques, and more crunches

cardio-- 25 min. stairmaster (level 9) Usually I don't do cardio on legs day, but I felt I didn't work my legs heavy enough, so I did the killer stairs

meal 1-- 1 egg, veggie sald, 1oz chicken breast, 2 ww toasts, coffee
meal 2-- 1/2 c glutinous rice with peanut powder and a lil of sugar (yummy!)
meal 3-- protein shake (postworkout)
meal 4-- 1/2 c oats, peanuts, 1 sp goat milk
meal 5-- chicken veggie sald, 1 egg white
I will update tonight.

Acuarius69 · 01-Jul-04, 02:24 AM

I just had my weight and bf measured today.
five month ago, I was 132 pounds, 34%bf
one month ago, I was 122 pounds, with a 28%bf
today I am 120 pounds, and 25,5% bf
the lowest measures were registered at my abs and back... my triceps are lacking behind. hey, but I am happy with my results. I will take pics to see if I can see the differences, he he, I am excited or what? This gives more motivation.
I also discovered that I am 5'4'' and not 5'3'' he he. I din't grow, I just was using the wrong conversion table

ps. the second pic was taken one month ago at28% bf
the first one taken by myself, at 25,5% bf (there is still a long way to go)