View Full Version : Justin's Journal

12-14-2004, 07:23 PM
I've been lurking around here for the past few weeks trying to pickup some knowledge that will help me reach my goals, but I have a few questions that I haven't found an answer for yet.

Basically, I've been hitting the gym every morning (mon. - fri.) since the beginning of October. My routine has been 35mins. cardio (usually elliptical or treadmill) followed by legs or arms on alternating days.

My routines have not been very structured, but on leg days, I try to do calf raises and squats, and throw in some dips/chinups.

seated calf raises = 1 x 12 @ 90 / 1 x 12 @ 115 / 1 x 12 @ 135
squats = 1 x 10 @ 140 / 1 x 10 @ 180 / 1 x 12 @ 200

On arm days, I usually do some press downs, hammer curls, preacher curls (machine), and press downs with the rope attachment, and sometimes some flyes (machine).

curls = 1 x 10 @ 60 / 1 x 10 @ 70 / 1 x 10 @ 90
press downs = 1 x 10 @ 35 / 1 x 10 @ 40 / 1 x 10 @ 45
hammer curls = 1 x 10 @ 25 / 1 x 10 @ 30 / 1 x 10 @ 35

On weekends, I always do something different than the rest of the week - usually 5 - 8 miles on my bike.

I've been trying to eat as clean as possible as well, but I'm afraid I don't have alot of direction here either - usually I end up with alot of water, a couple oatmeal squares, an apple or two, turkey or tuna on wheat sandwiches, lots of broccoli, chicken, and other vegetables.

I haven't weighed myself since October (330), but I can see huge differences already. Mostly, I can see a big difference in my tris/bis, my endurance is way up, and there is some obvious weight loss.

My first question is that my progress seems to be slowing. What can I do to make sure it doesn't? I'm not afraid of spending time at the gym, or trying new things, but I'm just not sure which way to go from here.

Long Term - weight down to 230 - 245
Short Term - Lose 30 lbs by March '05

My main concern is weight loss, but I feel that lifting weights is a needed aspect towards that goal.

Any suggestions/comments will be received with an very open mind.


12-14-2004, 07:49 PM
Hi Justin, welcome to WBB journalland. Good luck with your journal. :strong:

12-15-2004, 04:21 AM
hey justin! welcome to WBB:)

12-15-2004, 04:40 AM

Cardio = 35mins/604kcal Elliptical
seated calf raises = 10 @ 95 / 10 @ 130 / 10 @ 150
squats = 10 @ 140 / 10 @ 180 / 8 @ 210
dips = 20 (200 lbs. assist.)
wide grip chin ups = 15
med. parallel grip chin ups = 20

12-16-2004, 04:36 AM
Cardio=35 mins Elliptical
Pressdowns - 10 @ 50 / 10 @ 60 / 10 @ 70
Curls - 10 @ 70 / 10 @ 80 / 10 / 9 @ 90
10 dips / 10 pullups

12-17-2004, 11:08 AM
Today is my birthday
Cardio = 35 mins. Elliptical
That's all...

12-17-2004, 11:48 AM
happy bday justin:)

12-17-2004, 12:12 PM
happy bday

Double D
12-17-2004, 01:15 PM
My first question is that my progress seems to be slowing. What can I do to make sure it doesn't? I'm not afraid of spending time at the gym, or trying new things, but I'm just not sure which way to go from here.

Hey, seems like you're doin a lot of the right things, good diet and exercise. The best way to make sure you dont plateau is to keep changing things up. Dont stay with the same routine for too long, or your body will get used to it.
You are right, weightlifting is a great way to help lose weight, the more muscle you gain the more your metabolism speeds up and the more weight you lose. I would suggest is to do your weight training first in your routine, because you will not be as tired then, plus you will have used all your carbs for energy to lift, and can burn more fat during cardio. Another thing related to change is try and make small but constant increases each time you go to the gym, this will add up overtime.

Good luck with the weight loss.

12-20-2004, 07:35 PM
Thanks for everyone's replies and comments!!

8 mile ride @ Bear Creek Park

35 mins. Elliptical - woke up late

I'll definitely try switching up cardio and lifting for a few weeks.


12-21-2004, 05:45 PM
Bench Dips - 40
Single Arm Extensions - 15lbs x 20 per arm
Close Grip Bench Press - 12 @ 50 / 12 @ 70 / 12 @ 80
Twisting Kickbacks - 20 per arm @ 15lbs

35 mins Elliptical

I did weights before cardio today and I barely made it! It made the cardio part of my workout much more challenging. I honestly almost gave up three times!

I did notice that my heart rate was much higher for cardio - normally I maintain about 130 bpm during cardio. But at the same intensity as normal, my heart rate was 147 - 150 for the whole workout.

12-22-2004, 05:01 PM
35 mins. Elliptical

12-23-2004, 04:22 PM
wussed out...did nothing

12-24-2004, 11:23 AM
Rode 3 miles on the Ho Chi Minh trail near downtown Houston. This is by far the most challenging trail I've ridden on so far. 8 miles on paved doesn't hold a candle to the 3 miles I rode on this trail.

12-26-2004, 04:45 PM

Rode 4 miles out at Terry Hershey today before my loose handlebars made us turn back. That made 8 miles there, plus I rode home from my buddy Randy's house for another 2 - so 10 miles today.

The last 4 - 5 days I have been eating horribly. But tomorrow I am going to re-dedicate myself to reach my goals by march.

12-28-2004, 03:55 AM
35 mins. Elliptical
Arms -
Hammer Curls - 10 @ 15lbs / 10 @ 25lbs / 10 @ 30lbs
Machine Flyes - 10 @ 60lbs / 10 @ 80lbs / 10 @ 100lbs
Pullups - 10 @ -200lbs
Parallel chinups - 10 @ -200lbs
Dips - 10 @ -200lbs

Hard work outside all day at work today - unloading a trailer, baling cardboard, etc.

6:30 -
Breakfast Square
Coffee (w/ splenda)
11:30 -
Turkey on health nut wheat
1.5 oz. baked doritos
1.5 oz. honey mustard pretzels
40 oz. water
5:00pm -
Cinnamon raisin breakfast square
7:00pm -
Lean Cuisine Grilled Chicken Tuscan
1.5 oz. honey mustard pretzels
8:30pm -
health smart ice cream bar (0fat/no sugar/70 cals)

Although I didn't feel hungry at all today, I don't think I'm consuming more than 1800 calories or so. I've read multiple times that I probably should be eating more, but this is about standard from day to day for me. I don't want to increase my calorie intake too much, but I want to make sure that I'm eating what I need.

01-26-2005, 07:00 PM
Even though I haven't posted for awhile, I've been doing my best to stay straight. The last few weeks have been crazy at work, but I'm finally getting back into the gym on a regular basis and cleaning up what I've been eating.

I was able to get on a scale today at work and I was blown away to find that my current weight is 287. I haven't weighed myself since October, and then I weighed 325 or so. My initial weight last April/May was 347 when I started following weight watchers with a few coworkers.

So, I've lost 60 pounds since last May. I never thought I could do that, but these last few months have made the difference. I don't know what my goal is, but I'm going to set it at 220 for now and see what happens. I don't plan on weighing myself again for awhile, since I think watching measurements is much more effective. But, I have to say, today was definitely encouraging.