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TripleFat Goose
12-30-2002, 02:02 PM
I want to start off the new year right and I wanna improve on my body as a start.

First, I won't smoke no more cigarettes or eat no more fast food or sodas, only once every 2 weeks.

Second, I will clean up my diet by only eating, chicken, steak, fish, brown rice, sweet potatoes, veggies, oats and a couple more foods.

My bodyfat is around 18bf% and I'm about 188, I lost about 5 pounds in the last 2 weeks from getting in the gym, good

NateDogg
12-30-2002, 03:55 PM
Bro, small steps and you will stay more consistent. If you can drop everything cold turkey and commence a healthy lifestyle, then more power to you. Just remember, consistency is what will get you, and keep you healthy.

Good start beginning a journal though! :thumbup:
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:spam:

bradley
12-30-2002, 05:16 PM
Good luck with the new goals and journal. Best of luck.

TripleFat Goose
01-01-2003, 06:17 AM
Forgot to add this in.

Dec 30 - Legs

Sled 45 degree leg press

180 x 10
180 x 13
200 x 10
200 x 12

Sled Lying Leg Press

90 x 10
140 x 7
140 x 9
140 x 7

Super Leg Extensions

90 x 7
90 x 10
100 x 10
100 x 8


Super Leg Curl

80 x 10
100 x 6
90 x 5
80 x 6

Welp, pretty good leg workout, I skipped calves tonight. My legs are still feeling the affects of the workout. Good training day, looking forward to chest on Thursday.

MonStar
01-01-2003, 11:50 AM
Nice leg session Goose. Whats the difference between super leg ext. and regular? Just wondering. Good luck with your goals man.

TripleFat Goose
01-01-2003, 09:36 PM
I don't know the name of the excerises yet - LOL

TripleFat Goose
01-09-2003, 10:53 AM
Bodyfat - 15.9%, I expectd somewhere in the high 18's but I guess all that running is paying off, this is the lowest I've been in years, I'm glad.

Mik
01-09-2003, 11:21 AM
Good luck with your goals Goose! Keep hitting the gym.

TripleFat Goose
01-12-2003, 08:51 PM
1/12/03 - Shoulders, 2 hours of cardio.

Standing military press
8x25 - 7x25 - 5x25 - 3x25

Military press - forgot

And I forgot the rest of the excercises.

But I feel great!!!!!

TripleFat Goose
01-16-2003, 01:47 PM
1/16/03

I incorporated a new routine, something a bit more dedicating than the 3 day split.

Day 1. Legs
Day 2. Chest
Day 3. Back
Day 4. Shoulders
Day 5. Arms

I'm going to see my gains from this routine, giving it three months.

With that being said:

Legs

Machine Assisted Squat
90x10, 130x10, 180x6, 180x4

Machine Assisted Standing Squats
90x13, 90x10, 140x8, 140x6

Machine Assisted Leg Extensions
90x8, 90x8, 100x6, 100x6

Leg Curls
75x6, 60x9, 60x8

Didn't do calves, keep on forgetting. I will try to throw in some tonight.

Side Note
Diets have been okay, been cheating a bit, I need to get more will power at this. Been running for a hour a day and I feel a bit lighter and feel alot faster. Will go weight myself tonight at the gym.

TripleFat Goose
01-17-2003, 01:41 PM
1/16/03

Chest
Flat Chest BB
50x9, 50x7, 60x6, 65x4

Machine Assisted Upper Chest
90x7, 100x8, 100x6

Cable Crossovers
50x6, 50x10, 60x6, 60x3

Decent work out, nothing to fancy.