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Post by Vikingjoe93 on Jan 21, 2006 22:03:23 GMT -5
Well i joined a brand new national fitness 2 weeks ago and have been doing cardio and weight lifting since i joined. So to make a long story short i'm in it for the long haul ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png)
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Post by Vikingjoe93 on Jan 21, 2006 22:04:33 GMT -5
I'm going to start a journal monday so if anyone wants to give me any info in the weeks to come please do so.
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Post by Tim Wescott on Jan 21, 2006 22:13:56 GMT -5
All right Joe............good to have you back with us,and great to see that you are re-committing!!
Train hard!
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Post by Vikingjoe93 on Jan 23, 2006 21:44:07 GMT -5
Monday 1-23-2006 4:oo am 3 oatmeal pancakes 6:30 breyer's yogurt(1 serving) 9:00 20 grams whey protein 3/4 cup of sweet potato's 1 cup skim milk 12:00 4oz chicken breast 1 cup of broccoli 3:00 20 grams of whey protein 1 cup of skim milk 3:30 flat bench dumb bell presses 15x 30 12x 45 10x 55 8x 65 6x 70 decline bench press(someone was using the incline at this time) 10x135 8x 145 8x 155 incline bench press 10x155 8x165 8x 170 6x 155 machine flyes 12x130 10x 130 8x 130 crunches(using decline bench0 4 sets of 12 21 minutes of cardio on the treadmill for a distance of 1.65 miles 5:30 4oz chicken 3oz sweet potato 7:30 4oz eye of round steak 4oz red potato's 10:00 bed time ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by Vikingjoe93 on Jan 23, 2006 21:44:48 GMT -5
Oh yeah, my weight this morning was 223 lbs.
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Post by Vikingjoe93 on Jan 24, 2006 20:26:25 GMT -5
1-24-2006 tuesday 4:00 3 oatmeal pancakes 7:00 breyer's yogurt(1 serving) 1oz of peanuts 9:00 40 grams of whey protein 8oz skim milk 3oz sweet potato 12:00 4oz chicken breast 4oz red potato's 1 cup of broccoli 3:00 20 grams of whey protein 8oz skim milk 3:30 back workout lat pulldowns 15x60 12x50 10x70 8x70 Machine rows 12x90 10x100 8x110 6x120 hammer strenght machine rows 12x70 10x70 8x80 6x90 machine hyperextensions 12x130 12x170 12x190 10x230 hyperextensions (using a hyper bench0 12 x body weight 12x25 with bodyweight 10x45 " " " " " 10x50 " " " " cable shrugs 12x70 10x90 8x100 8x110 dumb bell shrugs 12x55 10x60 8x65 6x70 5:30 5oz bbq chicken breast 1 cup of red potato's 1/8th cup of sunflower seeds in salad with 1/8th cup of fat free cheese 8:30 not decided yet ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
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Post by Vikingjoe93 on Jan 25, 2006 19:33:02 GMT -5
1-25-2006 wednesday
4:00 am 3 oatmeal pancakes
6:30 light yogurt, 1oz peanuts
9:00 40 grams of whey protein 8oz skim milk 1 cup red potato's
12:00 4oz chicken breast 1 cup of red potato's 1 cup of broccoli
3:00 20 grams of whey protein 8oz skim milk
3:30 30 minutes of cardio on treadmill for a distance of 2.5 miles, also did 4 sets of crunches on decline bench
5:30 5oz bbq chicken 1 and a half cup of broccoli 2 servings of baked chips with salsa
8:30 6 egg whites, 1 yolk 2 slices wheat toast
no weights today
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Post by TNA on Jan 25, 2006 19:39:33 GMT -5
Looks great Joe, keep going brother!! ;D
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Post by RUBICON19 on Jan 26, 2006 8:51:52 GMT -5
Keep it up!!! #d010#
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Post by Vikingjoe93 on Jan 26, 2006 21:27:54 GMT -5
1-26-2006 thursday
4:00 3 oatmeal pancakes
6:30 4oz bbq chicken breast 1 cup sweet potatoes 1 cup of cauliflower
9:00 40 grams of whey protein 8oz skim milk
12:00 5oz chicken breast 1 cup of broccoli 1 cup ofred potatoes 1 multivitamin, vitamin c, vitamin e and 1 flaxseed pill
3:00 40 grams of whey protien in water
3:30 workout machine laterals after 3 sets of warm up reps with dumbells 15x30 12x40 10x60 8x70
machine shoulder presses 10x70 10x75 8x80 8x90
dumb bell overhead presses 12x30 10x35 8x40 6x50
rope press downs 12x30 10x35 8x40 6x45
machine pushdowns 12x110 10x130 8x150 10x170
dumb bell curls 15x20 12x25 10x30 8x35
hammer str. machine curls 12x20 10x30 8x35 6x40
walked/jogged on treadmill for 20 minutes
5:00 5oz chicken breast 1 cup of red potatoes 1 cup of broccoli
8:30 can of tuna and 1 egg white
if i have my numbers right my intake is:
cal. 2,222 32 fat 176 carbs 280 protein
Tim i'll work that milk out completely this week, gallon is nearly gone and take your advice on the treadmill starting next week. Leg day tomorrow so no cardio anyways.
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Post by Vikingjoe93 on Jan 26, 2006 21:28:46 GMT -5
Thanks for the encourgement guys, one of these days maybe i'll post pictures of my progress. ;D
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Post by Vikingjoe93 on Jan 27, 2006 21:14:30 GMT -5
1-27-2006 friday
4:00am 3 oatmeal pancakes
missed my 6:30 meal due to unloading a truck at work
9:00 can of tuna with 1 egg white 1 cup of red potates 1 cup of broccoli
12:00 5oz chicken breast 1 cup of broccoli 1 cup of red potatoes
3:00 40 grams of whey protein in water
3:30 leg day
5 minutes on the bike
leg extensions 15x50 12x70 10x110 8x130 8x150
hack squat 12x180 10x230 8x270 6x320
leg press 10x270 8x360 8x450 6x540
seated leg curl machine 12x60 12x80 10x120 8x140 6x160
dumbell deadlifts 12x50 10x60 8x70 8x80
seated calf raises 12x90 12x110 12x120
standing calf raises i did these first then the seated raises 12x50 12x60 12x65
cool down on treadmill for 10 minutes
5:00 5 oz chicken breast 1 serving of baked tortila chips 1 serving of salsa
8:30 3 oatmeal pancakes(nothing else to eat at the time) 10x65
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Post by Vikingjoe93 on Jan 30, 2006 21:16:08 GMT -5
1-31-06 monday
4:00 am 2 egg and oatmeal pancakes
6:30 4oz chicken breast 1 cup of broccoli
9:00 40 grams of whey protein
12:00 5 oz chicken breast 1 cup of sweet potatoes 1 cup of broccoli
3:00 40 grams of whey protein
workout chest/abs
flat bench dumb bell presses 15x40 12x50 10x60 8x70 6x80
incline barbell presses 10x135 8x145 8x145 6x135
machine flyes 12x90 10x110 9x120 15x100
crunches supersetted with leg raises did 4 sets to failure
35 minutes of cardio on treadmill walk/jog combination
5:00 4oz chicken breast 1 banana
7:00 40z chicken breast 1 cup of red p[oataoes 1 cup of broccoli
9:30 bectime
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Post by Vikingjoe93 on Jan 31, 2006 20:21:45 GMT -5
1-31-2006 tuesday
4:00am 2 oatmeal/egg pancakes 1 tbsp of peanut butter(natural0
6:30 4oz white chicken breast 1 cup of red potatoes 1 cup of broccoli
9:00 40 grams of whey protin in water
12:00 4oz chicken breast 1 cup of sweet potatoes 1 cup of broccoli
3:00 can of tuna(in water)
3:45 workout
lat pulldowns 15x65 12x70 10x100 8x120 6x140
machine rows 10x110 8x130 8x140 6x150
hammer str. pulldowns 10x75 8x85 8x90 6x95
hyperextension(bench0 12x bodyweight 12x 25lbs 12x50lbs 10x50lbs
lower back machine 12x210 10x250 12x270 20x290
dumbell shrugs 12x40 12x55 10x55 8x55
cable shrugs 12x70 10x90 8x100
6:00 5oz chicken breast 1 cup of red potatoes 1 cup of broccoli
8:30 6 egg whites, 1 yolk 1 slice of wheat bread
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Post by RUBICON19 on Feb 1, 2006 7:50:31 GMT -5
Looks like you are rally rolling along here.
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Post by Intensity on Feb 2, 2006 9:02:57 GMT -5
Constancy in the diet, constancy in the training! It Looks good Joe! Keep going!
Mo
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Post by Vikingjoe93 on Feb 2, 2006 9:42:01 GMT -5
2-1-06 wednesday
3:30 3 oatmeal pancakes
6:30 6 egg whites, 1 yolk 1 cup of sweet potatoes
9:00 40 grams of whey protein in water 1/2 cup of sweet potatoes
12:00 5oz chicken breast 1 cup of broccoli 1 cup of red potatoes
3:00 40 grams of whey protein in water
3:45 quads calves
leg extensions 15x 60 12x80 10x140 8x150 8x160
leg press 10x450 8x 500 8x590 6x630
hack squat 10x235 8x270 8x320 6x360
machine squats 15x210 12x215
seated calf raises 15x90 12x100 8x100 10x100
standing calf raises 12x50 12x55 12x65 12x65
6:30 5oz chicken breast 1 cup of red potatoes 1 cup of broccoli
9:00 i packet of instant oatmeal 20 grams of whey protein 1 tbsp of peanut butter
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Post by Vikingjoe93 on Feb 2, 2006 9:42:41 GMT -5
I have to do something MO, i'm fat ;D
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Post by Intensity on Feb 2, 2006 10:31:58 GMT -5
I have to do something MO, i'm fat ;D If you keep doing this, i think you wont be fat for long Joe! Good job!
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Post by Tim Wescott on Feb 2, 2006 11:17:44 GMT -5
Diet`s looking good Joe.watch those late night carbs ,and don`t hate me for reminding you !!
#bbravosmiley8hh#
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