12 weeks; 1 week at a time

[the_rus]

Here is my little journal; I have no time to make it detail.
Basically, GOAL: to loose ~50 pounds in 12 weeks.

starting weight: 248

DAY 1

Ran (30 min) or 2 miles
DB: 4 x (20 x 10)

Crunches: 4 x 20

off~

[McIrish]

Hey rus, welcome to the forums. What is your diet like? Do you have any other lifting plans in addition to running (say 'yes,' please).

[ArchAngel777]

Great to have you here! Consider doing some weight lifting if possible. Otherwise, I recomend doing some HIIT cardio every other session.

You have a big goal and I don't want to discourage you one bit. However, even if you only lost 30 pounds in that 12 weeks, that is still very awesome weight loss.

[Fenrir]

Wow keeping it nice and easy aye! ;)

[the_rus]

Oh, I wont be descouraged heh; I did this before and it worked. Just was lazy for the past year. Eating no diet, just healthy; no fat food, bad fat etc. And since its lent, I'm giving up any sort of bad fat like the stuff that I usually ate.

Yes lifting other weights too; just unimportant to list, from my point of view. THe important stuff to me are benching, db, and crunches.

Thanks for the HIIT, I looked at it and I found out that I actually do it on my own lol.

DAY 2 TODAY

Will try for the same as yesterday,
but 5x20 crunches.

I'll see tomorrow~ out.

edit:
BP: 100 x 10 100 x 5

[the_rus]

Day 3
Off

[the_rus]

DAY 4
Ran (30 min) / 2.18 miles

Before I did BP on a machine, and I could do it without a sweat. Free weight BP is so much more intensive, and I will do it everytime.

BP: 90 x 5 90 x 3

DB: 1 x (20 x 10) [Arms hurt after BP]

Crunches: 6 x 20

[the_rus]

Day 5
OFF

[f=ma]

50lbs in 12 weeks is a big goal.. over 4lbs/fat per week

good luck bro

[the_rus]

DAY 6
I did the usual;

with 7x 20 crunches

[the_rus]

DAY 7
THE USUAL
ran 2.42 miles
7 x 20 crunches
BP: 120 x 5 120 x 5

random: tomorow is weight in~

[Stumprrp]

good luck man its hard but worth it, i also reccomend you add some other movements like squats and deads.

[the_rus]

WEEK 2 DAY 1
Cardio progress .... ran for 20 min; walked for ~15 for a total of 2.4 miles
Squats killed me today; since it was my first try.
Squats: 135 x 5 135 x 5
Crunches: 10 x 20

weight: 244-46 the weight was jumping; so its a slow process. Oh well, still better then nothing!

Note to self, need to work on deadlifts, and workouts for my back!

[the_rus]

week 2 day 2
I felt like crap today; so I still pushed my self.
ran 20 min, walked for 15 total of 35 min. 2.4 miles
6 x 20 crunches
db: 20 x 10 x 2

Note: It feels like crap when a girl blows you off~ random

[the_rus]

week 2 day 3
had a blister on my foot; and it hurt alot.
However I still did everything, ignoring the major pain.

Ran: 20 min, walked 15 -> 35 min, 2.4 miles
Squat: 165 x 3; 135 x 5 135 x 5
Since i had a friend there we benched together;
BP: 100 x 2; 90 x 5 [excluding the weight of the bar, i didnt know how much it weight]

overall: pushed myself, good job~
Note: need to buy protein shake as friend suggested

[the_rus]

week 2 day 4 (yesterday)
blister -> hurts

ran: 20 min, walked 15 -> 35 min, 2.47 miles
Didn't do anything else because my legs are killing me; very painful.

Week 2 Day 5
OFF

~~~ If i only knew which shoes cause my problem; I got 2 pair of shoes on the same day and now its oh oh. My feet........ hurt. gah

[the_rus]

Week 2 Day 6 [monday will be my upper body day]
Blister -> still hurts

ran: 20 min, walked 15 -> 35 min, 2.4 miles

db: 20 x 10; 20 x 10; 20 x 10; 20 x 10
bp: 120 x 5; 120 x 2; 100 x 5

had to bounce after all of this; and friend was there so I had a bum day~

note: need to pay a parking ticket :(

[the_rus]

week 2 day 7 (cardio day)
ran: 20 min, walked 15 -> 35 min, 2.47 miles

[the_rus]

week 3 day 1
Horrible day today~ my weight stayed the same for a week! Oh well, better luck next week.
Weight: ~246

Walk/ran: 35 min, 2.4 miles
tried deadlifts with a bad outcome
leg press: 150 x 5 150 x 5 150 x 5
and lat press or pulldown forgot what its called.

note:~work harder

[the_rus]

week 3 day 2
legs are still killing me.

ran: 20 min, walked 15 -> 2.44 miles

BP: 160 x 2
crunches 10 x 4
tried leg press...... 158 x 12

note: ~ work on making a complete routine.

[the_rus]

week 4 day 3........ still alive;

weight: 244 on one scale; 239 on the other.......... im going with 244 since it looks more realistic.

[the_rus]

month 2 week 1 day 3........ still alive.

weight: 235;

[the_rus]

Month2/ Week2/ Day 3

weight: 235;

Note: hurt my self doing squats I think... or deadlifts and no more for a while. Damn weight, go down you bastard.
Other then that... good stuff.
Real life... Motivation Found.
Workout... Motivation Found.
Love life... Need motivation.

Anyways. Peace.

[the_rus]

Month2/ Week3/ Day 3

Note: Bad week. Very bad.

[clawhammer_33]

Is there a reason why you want to lose 50 lbs in 12 weeks?

[the_rus]

Is there a reason why you want to lose 50 lbs in 12 weeks?
Oh yes, a very good one too. But I dont feel like sharing.

Weight in yesterday...

228 lbs. :evillaugh

[cphafner]

you don't mention your diet in this journal, it is far more important for weight loss than cardio. Good luck.

[the_rus]

you don't mention your diet in this journal, it is far more important for weight loss than cardio. Good luck.
oh I know... but i eat like everyone else... tuna, bread, yougurt, fruits, vegetables, rice, meat, chicken, etc.

It's just been posted everywhere, and well... whats the point; I know my diet is good and everything, so its important to me.

thanks.

ps. i dont just do cardio, i lift mon, wed, and fri or saturday depending on what I do on those days.

but its just more of a journal to myself, and remind me of my bumpy road.

[the_rus]

Month3/ Week1/ Day 3

weight. 223. getting there :P