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baseball4747
03-07-2004, 03:14 PM
I just made this journal to help motivate myself and so i can see the improvements i make over time.

I'm 19 years old, and wiegh in at 214. I'm trying to cut some pounds of my stomach and continue to get stronger.


My workout is going a little something like this:
Monday, Wednesday, Friday morning
Elliptical for 30 minutes going about 3 mph on level 8.
Bike for 40 minutes going around 18-22 mph on level 8.
Walk for 10 minutes at 3 mph for a cool down.
I burn around 900 calories doing this.

Monday and Wednesday afternoon
Inclined bench
135x15
185x10
205x6
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs

Flat bench
135x15
185x10
225x6
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs

Declined bench
135x15
160x10
165x6
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs

Dumbell bench
I do as many as i can keeping good form at 45 pounds on each side. usually around 15-18.
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs

Straight bar triceps pushdowns
150x12
160x10
160x8
100x15
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs

Rope pushdowns
120x12
130x10
140x6
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs

One handed tricep pulldowns
20x15(both arms)
20x15(both arms)
20X15(both arms)
40 crunches on the ab roller
30 crunches on the wieghted ab machine for lower abs
Walk for 20 minutes at 3 mph

My meal plan currently is 2 chicken breasts( 340 calories 82 grams of protien) for breakfast, a 200 calorie 25 gram protien bar around 11 am, and then 2 chicken breast(340 calories 82 grams of protien) for lunch around 5:00 in the evening i have a protien shake that has 310 calories 60 grams of protien along with a 9 oz box of vegetables that is about 100 calories with no sauce. Currently I'm taking exendrine and i'm about to start taking CLA as soon as it comes in.


I will type up my tuesday thursday workout soon. I would appreciate it if you could give me any comments on my workout that is above and what you think i should change to help me have better results. Thank You in advance.

Please help me one what to eat it seems like im not eating a balanced diet and i probably should change that i dont know much about this type of stuff so all help would be aprreciated.

pruneman
03-07-2004, 03:50 PM
welcome to WBB and good luck :spam:

baseball4747
03-07-2004, 05:28 PM
My tuesday thursday workout goes like this:
Morning
30 minutes eliptical burn about 500 calories

Afternoon
10 minutes walking at 3 mph
lat pulldowns
100x15
130x10
140x8
150x6
30 crunches on the ab roller machine
40 crunches on the lower ab machine

Reverse lat pulldown
110x15
150x8
160x6
30 crunches on the ab roller machine
40 crunches on the lower ab machine

wieghted row
140x15
200x8
230x6
30 crunches on the ab roller machine
40 crunches on the lower ab machine

Straight bar bicep curl
80x10
80x10
60x10
50x10
30 crunches on the ab roller machine
40 crunches on the lower ab machine

Easy bar bicep curl
80x8
80x8
60x6
50x6
30 crunches on the ab roller machine
40 crunches on the lower ab machine

dumbell curls
burnout with 25 pounds with each arm
30 crunches on the ab roller machine
40 crunches on the lower ab machine

5 minutes bike at 17-22 mph
10 minutes walking to cool down at 3 mph

I will do my legs workout next time i have a chance hopefully someone can give me some tips to help get better results.

Lesnar_Rocks
03-08-2004, 09:01 AM
^ and you posted this in my journal because?......

baseball4747
03-08-2004, 01:31 PM
i dont think i posted it in your journal this is in my journal.

Saint Patrick
03-08-2004, 03:02 PM
What does your leg routine look like?

baseball4747
03-08-2004, 05:32 PM
My leg routine is pretty short since im doing a lot of eliptical and running out side of the gym but here it is:

I start off doing the eliptical for 10 minutes just to get loose
leg press
360x15
450x10
540x8
540x8
then i burn out on 450

leg extensions (i do this light since i hear it was bad for your knees)
110x12
110x12
110x12

hamstring curls
110x12
110x12
110x12

calf pushes on the leg press machine
540x30
540x30
540x30

i finish all of this off with lunges with 30 pounds in each hand i walk up and down the entire gym till i can barely walk usually.

Then i ride the bike at about 15 mphs for 8-10 minutes and then walk for 10 minutes at 2.5 mph just to cool down.
I do my stretching routine after all of this.


There you go if you know of anything that might be good to add to this please tell me cause im always trying to find new things that i like. Thanks

baseball4747
03-08-2004, 05:45 PM
Today i got 225 on flat bench eight times instead of six and then i did another one but got a lot of assitance from the guy who was spotting me.

baseball4747
03-09-2004, 06:47 PM
Today i felt really bad doing back and bi's but i was still doing the normal wieght everything wasnt there for some reason. I also Lost 4 pounds yesterday but gained 2 back today i dont understand that at all.

PizDoff
03-09-2004, 08:16 PM
Hey man! Welcome!
Tell us something about yourself!!!

What's your favourite sport!?!?!?

baseball4747
03-09-2004, 08:41 PM
Well my favorite sport is baseball. I'm trying to lose the about 20 pounds for baseball to be in better shape for next season. But right now im not really doing to well at it. I dont really know much about lifting wieghts and all of the calories and stuff and im trying to find answers so i can reach my goal.

So if anyone knows anything that will help me reach my goal of losing the wieght i would be very thankful for the help. Thanks

PizDoff
03-10-2004, 02:28 AM
Well my favorite sport is baseball.

:bash: :rolleyes:



Try www.fitday.com to track your calories.
And the search function on these forums concerning weight loss.

baseball4747
03-11-2004, 05:45 PM
yesterday i ran out of time to post on here but i did work out and did the normal wieght that i usually do. Today i did normal but felt very good. Im not losing any wieght according to the scale and i dont understand why i have cut back cardio some to only 400 calories a day and im eating 2100 calories. It just doesnt make sense to me.