new journal

headhawg7 · 07-Jul-03, 12:09 PM

--------creating New Format------------

7/2/2003 Workout Routine

Db Chest Press 3 Sets 36lbs
Db Bent Over Row 3 Sets 60lbs
Db Calf Raise 3 Sets 36lbs
Db Shoulder Press 3 Sets 36lbs
Db Lunge 3 Sets 30lbs
Db Byceps Curl 3 Sets 26lbs

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7/3/2003 Cardio Day
2551 Daily Cal

12 Olympic Laps 45 Minutes
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7/4/2003 Workout Day
2600 Daily Cal

Db Chest Press 3 Sets 36lbs
Db Calf Raise 3 Sets 30lbs-lowered Weight To Imprvove Form
Db Shoulder Press 3 Sets 36lbs
Db Byceps Curl 3 Sets 26lbs
Db Bent Over Row 3 Sets 60lbs
Db Lunge 3 Sets 30lbs

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7/5/2003 Cardio Day
2550 Daily Cal

12 Olympic Laps Improved Time To 25 Minutes

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7/6/2003 Workout Day Weighed In Morning 217.5 Lbs
2461 Daily Cal

Db Chest Press 3 Sets 36lbs
Db Calf Raise 3 Sets 30lbs
Db Shoulder Press 3 Sets 36lbs
Db Byceps Curl 3 Sets 26lbs
Db Bent Over Row 3 Sets 60lbs
Db Lunge 3 Sets 30lbs

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7/7/2003 Rest Day
2480 Daily Cal With No Simple Carbs, Only Comples Carbs.

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7/8/2003 Rest Day Same As Previous Day
2480 Daily Cal

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7/9/2003 Workout day
2507 Daily cal

Db Chest Press 3 sets 17 reps 36lbs
Db Calf Raise 3 sets 15 reps 30lbs
Db Shoulder Press 3 sets 12 reps 36lbs
Db byceps Curl 3 sets 12 reps 26lbs
Db Bent Over Row 3 sets 12 reps 60lbs
Db Lunge 3 sets 12 reps 30lbs(in each arm)

Ran out of weights to raise Chest Press so I maxed at 17 reps. Will raise on Sunday. Going to raise Calf Raise to 36lbs Friday, form has improved.
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7/10/2003 Cardio Day
2568 Daily Cal

Might need to have Cursor review this or someone just as capable.

Pre-cardio meal 5:45
1 cup oatmeal
60p/216c/54f=330cal
1.5 sc whey
132/12/27=171cal
Total 192/228/81=501 cal

Swam 12 olympic laps from 6:35-6:55 as hard as I could.

Slowly drank (still full from pre-cardio meal) cardio shake from 7:05-8:20 consisted of:
2 sc whey
176p/16c/36f=228cal
1.5 bananas
6/150/0=156cal
1 orange
0/68/0=68cal
1 yogurt no fat sweetened with splenda
24/52/0=76cal
Total 206p/286c/36f= 528cal

10:00 Protein & fat meal before bed
7 oz grilled salmon
147/0/206.5=353.5cal

Time gap after pre-cardio meal to post cardio meal real short. Time gap from post cardio meal to last meal of day short also. Need to find out if this is ok.
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7/11/2003 WORKOUT DAY
2545 Daily cal

Db Chest Press 3 sets 17 reps 36lbs(forgot to get those extra weights)
Db Calf Raise 3 sets 13 reps 36lbs
Db Shoulder Press 3 sets 12 reps 36lbs
Db Byceps 3 sets 12 reps 26 lbs (left arm still week, can't raise weight)
Db Row 3 sets 12 reps 60 lbs
Db Lunge 3 sets 12 reps 30 lbs in each arm (damn these are tyring)

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7/12/2003 CARDIO DAY
2497.5 Daily cal

Swam 12 olympic laps 20 minutes

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7/13/2003 WORKOUT DAY
2700Daily cal (screwed up a little here)

Workout routine same as 7/11/2003 ( and yes forgot to get those damned extra weights, my left arm still trying to catch up with my right arm doing the byceps curl).

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7/14/2003
Rest Day (took Jocks advice on this date to drop carb & raise protein but Cursor suggested to try to even them out some more and maybe drop the fat a little but this day was already planned out & will not see Cursors advice taken into account until tomorrow).

p/c/f
meal 1
1/2 cup egg whites
2 cups milf no fat
2 cups fiberone
1 sc. whey
240/256/54=550cal

meal 2
1 can tuna
2 tbl no fat miracle whip
2 slices stone ground bread(grant's farm)
1 cup pinto beans
210/192/49.5=451.5cal

meal 3
2 cups salad(iceburg)
1 tbl oil
1 can tuna
1 cup pinto beans
182/91.2/157=430cal

meal 4
1/2 cup oatmeal
8 oz milk no fat
1 sc. whey
150/160/45=355

meal 5
2 slices stone ground wheat
7 oz. grilled chicken
206/80/32=318

Meal 6
6 oz grilled chicken
1.5tbl canola oil (drank straight)
156/0/206.5=353.5

Daily split 1135p/779c/544= 2458 cal
--------------------------------------------

7/15/2003 REST DAY
Going to adjust split per Cursor

p/c/f
meal 1
1/2 cup egg whites
2 cups milk
2 cups fiberone
1/2 sc. whey
196/252/45=493cal

meal 2
1 can tuna
2tbl no fat miracle whip
2 slices stone ground wheat
1 cup pinto beans

meal3
2 cups salad
1 tbl olive oil
1 can tuna
1 cup pinto beans

meal4
1 cup oatmeal
8oz milk no fat

meal 5
4 slices stone ground wheat
3 oz. chicken

meal 6
6 oz chicken
1.5 tbl canola oil

Daily split 954p/957c/544.5f=2455cal
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7/16/2003 Workout day

meal 1
1/2 cup egg whites
2 cups no fat milk
1 cup fiberone
1/2 scoop whey

meal 2
1 can tuna
2tbl mayo
2 sl. bread
1/2 cup pinto beans

meal 3
2 cups salad
1 tbl olive oil
1/2 can tuna
1/2 cup pinto beans

meal 4 pre workout
1 cup oatmeal
1.5 sc. whey
192/228/87=501cal

meal 5 post workout
33g whey
99g dextrose
132/404/27=563 cal

meal 6
6oz chicken
1.5 tbl. canola oil

Daily split 955p/1043.2c/556.5f=2554.7 cal
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**cursor** · 14-Jul-03, 01:40 PM

Does this represent your latest input? (it's dated July 7th)

headhawg7 · 14-Jul-03, 04:20 PM

Quote:

Originally Posted by cursor

Does this represent your latest input? (it's dated July 7th)

No, I have stuff to enter that is more current. I might be able to do today, maybe tomorrow. Thanks for looking.

DaRkAnGel · 14-Jul-03, 04:54 PM

Quote:

Originally Posted by headhawg7

No, I have stuff to enter that is more current. I might be able to do today, maybe tomorrow. Thanks for looking.

how old r u headhawg?

headhawg7 · 15-Jul-03, 09:14 AM

Quote:

Originally Posted by Darkangel5

how old r u headhawg?

Just turned 27. July 1 1976, almost a bi-centinial baby. Why do you ask?

DaRkAnGel · 15-Jul-03, 12:09 PM

Quote:

Originally Posted by headhawg7

Just turned 27. July 1 1976, almost a bi-centinial baby. Why do you ask?

Sorry, i misinterpreted your data i didnt see that you were doing everything with dumbbells and i was all woah thats like no weight at all.

headhawg7 · 15-Jul-03, 12:20 PM

Quote:

Originally Posted by Darkangel5

Sorry, i misinterpreted your data i didnt see that you were doing everything with dumbbells and i was all woah thats like no weight at all.

LOL, its still pretty weak. I think its going to take me a while to build it up where it needs to be, especially for my left arm to catch up to my right arm. Left arm is slowing my right arm down. I thought you were hitting on me. Just so you know, I don't mind

DaRkAnGel · 15-Jul-03, 03:02 PM

Quote:

Originally Posted by headhawg7

LOL, its still pretty weak. I think its going to take me a while to build it up where it needs to be, especially for my left arm to catch up to my right arm. Left arm is slowing my right arm down. I thought you were hitting on me. Just so you know, I don't mind

LOl im a guy so that would kind of question my sexuality haha. And just for your info, NO I WILL NOT MAKE OUT WITH YOU, QUIT ASKIN! lol gl getting the weights up

, you'll get there eventually.

headhawg7 · 15-Jul-03, 04:58 PM

Quote:

Originally Posted by Darkangel5

LOl im a guy so that would kind of question my sexuality haha. And just for your info, NO I WILL NOT MAKE OUT WITH YOU, QUIT ASKIN! lol gl getting the weights up

, you'll get there eventually.

LOL. I thought you were a chick. DAMN!!!! Got my hopes up.

**cursor** · 16-Jul-03, 04:59 PM

The adjustments look pretty good. Keep an eye on how the body responds!

headhawg7 · 17-Jul-03, 11:05 AM

Quote:

Originally Posted by cursor

The adjustments look pretty good. Keep an eye on how the body responds!

Ok, thanks Cursor.

headhawg7 · 21-Jul-03, 05:57 PM

7/17/2003 CARDIO DAY

meal 1:
1/2 cup egg whites
2 cups milk no fat
2 cups fiberone cereal
1 slice bread ezekiel
1/2 sc. whey
208p/292c/54f=554cal

meal 2:
1 can tuna
2 tbl no fat miracle whip
2 sl. ezekiel bread
1 cup blackeye peas
192/224/40.5=458.5cal

meal 3:
2 cups lettuce
1 tbl olive oil
1/2 can tuna
1/2 cup black eye peas
1 slice bread ezekiel

meal 4: pre cardio
1 sc. whey
88/8/18=114cal

CARDIO

meal 5: post cardio
1 sc. whey
88/8/18=114cal

meal 6:
1/2 sc. whey
1 cup oatmeal
192/228/87=501cal

meal 7:
7oz baked salmon
147/0/206.5=353.5cal
--------------------
1042p/903.2c/590f=2535.2 cal

1st day I tried HIIT and damn near killed me. I sprinted 100yards jogged back and tried to sprint back 100yards and just about passed out then I walked back and then jogged at 50% 100 yards and walked back and repeated for 5 minutes.
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7/18/2003 WORKOUT DAY

meal 1:
1/2 cup egg
2 cups milk no fat
2 cups fiberone cereal
1 sl. bread ezekiel
1/2 sc. whey
208p/292c/54f=554cal

meal 2:
1 can tuna
2 tbl no fat miracle whip
2 sl. bread ezekiel
154/104/40.5=298.5

meal 3:
2 cups lettuce
1 tbl olive oil
1 can tuna
1/2 cup beans
158.8/47.2/148=354cal

meal 4: pre workout
1 1/2 sc whey
1 cup oatmeal
192/228/87=501cal

meal 5: post workout
33g whey
99g dextrose
132/396/27=555cal

meal 6:
7 oz grilled baked salmon
147/0/206.5=353.5cal
---------------------
991.8p/1023.2c/563f=2578cal

WORKOUT ROUTINE
same as previous workout day
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7/19/2003 CARDIO SAY
same as previous cardio day

cardio routine:
jogged 60-70% maximum effort 100 yards and walked back and repeated for 5 minutes

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7/20/2003 WORKOUT DAY(did not workout today)
meal 1:
1 cup egg whites
2 cups milk
2 cups fiberone

meal 2:
1 eas carb control shake

meal 3:
2 cups lettuce
1 tbl olive oil
7 oz grilled chicken

meal 4:
1 cup oatmeal
2 cups milk no fat

meal 5:
7 oz salmon
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7/21/2003 REST DAY
meal 1:
1 cup egg whites
1 cup milk
2 cups fiberone cereal
1 sl bread ezekiel

meal 2:
2 slices bread ezekiel
2 tbl no fat mayo
7 oz grilled chicken

meal 3:
1 cup oatmeal

meal 4:
1 eas carb control shake

meal 5:
not sure about what I had here forgot to write it down
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7/22/2003 REST DAY(screwed up here was stuck on site service all day)

meal 1: 8:00 am
1 cup egg whites
2 cups fiberone cereal
1 cup milk

meal 2: 6:30 pm
8 oz baked chicken
2 sclices bread ezekiel
2 tbl no fat miracle whip
1 can green beans

meal 3: 8:30 pm
8 oz grilled chicken

meal 4: 10:45 pm
7 oz salmon
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7/23/2003 WORKOUT DAY DROPPING CAL. TO AROUND 2200 TO SEE IF I CAN LOSE FAT A LITTLE FASTER

meal 1:
1 cup egg whites
1 slice bread ezekiel
1 cup iberone cereal
1 cup milk no fat
160p/188c/20f=368 cal

meal 2:
1 cup oatmeal
40/184/54=278 cal

meal 3:
2 cups lettuce
1 tbl olive oil
5 oz grilled chicken
1/2 cup beans
159/47.2/126=332.2

meal 4: pre workout
3/4 cup oatmeal
1.5 sc. whey
162/152/72=386

meal 5: post workout
2.5 sc whey
70g dextrose
200/280/45=525 cal

meal 6:
7 oz salmon
147/0/206.5=353.5 cal

868p/891.2c/478.5f=2237.7 cal

workout routine same as last time
----------------------------------------------

headhawg7 · 05-Aug-03, 03:31 PM

7/24/2003 CARDIO DAY

meal 1:
1/2 cup egg
3 sl bread ezekiel
1 cup fiberone cereal
1 cup no fat milk
144p/276c/24f=444cal

meal 2:
1/2 can tuna
2 tbl no fat miracle whip
3 sl bread ezekiel
141/218/56=415cal

meal 3:
2 cups lettuce
1 tbl olive oil
2 cups beans
100/179.2/164=443.2 cal

meal 4: pre cardio
1 sc whey

meal 5: post cardio
1 sc. whey

meal 6:
1 sc. whey
1 cup oatmeal
128/192/72=352

meal 7:
9 oz grilled chicken
1 tb canola oil
234/0/137=371cal

879/877.2/480=2236.2 cal

cardio routine: jog 60-70% 100yards and walk back. repeated for 10 minutes.
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7/25/2003 WORKOUT DAY

meal 1:
1 cup egg whites
1 sl bread ezekiel
1 cup fiberone cereal
1 cup no fat milk
160/188/20=368cal

meal 2:
1 cup oatmeal
40/184/54=278 cal

meal 3:
2 cups lettuce
1 tbl olive oil
5 oz chicken
1/2 cup beans
159/47.2/126=332.2

meal 4

re workout
3/4 cup oatmeal
1 can tuna
160/138/54.5=352.5cal

meal 5: post workout
80g dextrose
1 1/2 can tuna
195/320/11=526 cal

meal 6:
7 oz salmon
147/0/206.5=353.5

861/877.2/472=2210.2 cal

workout routine: traps & shoulders
db shrugs 2 sets 10 reps 50lbs
bb shrugs 4 sets 12 reps 100lbs
bb upright rows 2 sets 6 reps 80lbs;10reps 80lbs
db side laterals 2 sets 16reps 6lbs; 12 reps 6lbs
db hammer military press 3 sets 10 reps 40lbs; 6 reps 40lbs;5 reps 40lbs
bb reverse shrug 3 sets 7 reps 90lbs;15 reps 90lbs;9 reps 110lbs

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7/26/2003 CARDIO DAY(did landscaping most of day)

most meals from here on out are identical to previous rest/cardio/workout days. Only exception are cheat days here and there, once a week or week and a half maybe, and I now have a bunch of whey so no more tuna in pre & post exercise meals. Only going to update when I make changes to diet or changes to exercise plan.
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DID NOT WORK OUT OR DO CARDIO FOR REST OF JULY AND FIRST OF AUGUST CUZ SORE MUSCLES AND BEEN BUSY DOING A BUNCH OF CRAP.
HAD SOME CHEAT MEALS MAYBE 4 IN THAT TIME PERIOD WITH FOODS THAT AREN'T TOO BAD. PLAYED A LITTLE BBALL IN THERE AND LANDSCAPING.

8/5/2003 REST DAY