Go Hard or Go Home

[Persistant1]

03/23/10- Tuesday

AM WORKOUT
Barbell Rows:
45x12
135x5
155x5
165x5
175x5
185x5

Dumbbell Hammer Curls:
20'sx10
40'sx8
60'sx6
20'sx10

Lat Pull Downs:
100x10
140x8
180x6
100x10

Machine Curls:
25x10
25x10
50x8
75x6
25x10

PM Cardio

Treadmill:
2.5mph 5 minutes
3.0mph 5 minutes
3.5mph 5 minutes
4.5mph 5 minutes
2.5mph 5 minutes
3.0mph 5 minutes
3.5mph 5 minutes
4.5mph 5 minutes
2.5mph 5 minutes Total of 45 minutes

Meal1:
Sausage egg and cheese croissant, chocolate milk, and mt. dew
Meal2:
2 vanilla yogurts and bottle water
Meal3:
Tuna sandwich, chocolate milk, and hershey bar
Meal4:
46 grams (2 scoops) pure protein mixed with bottle of water
Meal5:
Ham and Cheese sandwich, tomato, mayo, and olive oil. Glass of orange juice
Meal6:
Wendys Fish sandwich, medium fries, medium coke ---- treat

[Persistant1]

Wednesday, 03/24/10
AM WORKOUT
BenchPress:
45x12 - no rest
135x8 - 1 min rest
185x5 - 2 min rest
225x5 - 3 min rest
275x5 - 4 min rest
315x4 - 1 min rest (could have done 5 but on 4 I struggled more than I'd like and this was the first time I've done 315 in a while considering I've lost quite a bit of weight so I didn't push my luck. I think if I feel good enough I'll go for 315x5 next time, I should get it though.)
close grip bench down set: 185x10

Cambered Curl Bar Skull Crushers:
65x10 - 2 min rest
85x8 - 2 min rest
105x6 - 1 min rest
65x10

Dumbbell Bench Press:
60'sx10 - 2 min rest
80'sx8 - 2 min rest
100'sx6 - 1 min rest
60'sx10

Dumbbell Overhead Tricep Press:
40x12 - no rest
60x10 - 2 min rest
80x8 - 2 min rest
100x6 - 30 second rest
60x10

PM CARDIO
Treadmill:
2.5mph 5 min
3.0mph 5 min
3.5mph 5 min
4.5mph 5 min
2.5mph 5 min
3.0mph 5 min
3.5mph 5 min
4.5mph 5 min
2.5mph 5 min cool down
(total 45 minutes)


MEAL1:
2 breakfast burritos and chocolate milk
MEAL2:
46 grams of pure protein and bottle of water mixed in glass
MEAL3:
6" Chicken Teriyaki Sub, and an orange juice.
MEAL4:
small coke and hershey bar while playing pool (they have nothing to eat there)
MEAL5:
Ham and Cheese sandwich, tomato, mayo, olive oil, and milk
MEAL6:
cookies and milk.

[stitch]

nice journal title. very creative.

[Persistant1]

nice journal title. very creative.

Thanks. It's a pretty general phrase.

I changed it for you, I'm sure you were referring to having the same journal title. I assure you it was coincidental.

[Persistant1]

Thursday, 03/25/10-

Tired as hell. Worked this morning, never thought it was going to end. I haven't gone heavy like this in a long while. So sore. Can't wait till next week to do it again .

MEAL1:
PLAIN BAGEL WITH CREAM CHEESE AND GLASS OF ORANGE JUICE
MEAL2:
SMALL CAN OF MT. DEW, BANANA, VANILLA YOGURT, AND BOTTLED WATER
MEAL3:
HAM, CHEESE, MAYO, TOMATO, AND OLIVE OIL SANDWICH, MILK, AND FEW COOKIES
MEAL4:
FEW COOKIES AND SOME MILK
--- HAD SOME LIGHT APPLE JUICE A LITTLE LATER

Over all today I was super tired as I usually am on Thursdays. Tomorrow is an easier day at work, and I do squats after work. I should be super sore again, first time doing 5x5 on squats as well in quite a long time. Should be happy to end it with 315x5. Not gonna push it too hard just yet on anything with the 5x5 especially since I'm trying to lean down substantially. Another note to self is I need to watch my good foods vs bad foods a little more. I need to cut out the 7 11 chocolate milks, and higher fat quantity foods. I've cleaned my diet out quite a bit though as it is. I'd eventually like to go all clean foods. I ran out of cookies so that wont show up too much in my diet for a while till I give in and decide to buy some more. If its not in my house I usually don't eat it. I give into the most tempting convenient foods in my house. So D-day is grocery day for me. If I can resist the urge to buy it I wont eat it. I think if I set up a system where every wednesday and sunday I can do 1 fast food meal for both of those days I might stick with it and be more consistent with clean foods. This way I can see a light at the end of the tunnel and I know I'll live to see another fast food day I know not many people probably read my journal. This is more for me than it is for anyone else. I think in order to get the best results I need to focus on what I'm doing and not what everyone else is doing. Everything can potentially work for someone, you just have to try and figure out what it is. If you have so many ideas being thrown at you its really hard to filter out all that and stick with what you got going. I don't mind constructive criticism though. So if anyone would like to add or put their 2 cents in. I'm willing to take reasonable things in consideration.

[stitch]

Thanks. It's a pretty general phrase.

I changed it for you, I'm sure you were referring to having the same journal title. I assure you it was coincidental.

I don't think you can change a thread title, but I see what you have up at the top of the original post. I like it.

[Persistant1]

Friday - 03/26/10

AM Workout
BarbellSquat:
45x10
135x5
135x5
185x5
225x5
275x5
315x5
close stance - 185x10

Standing Ledge Calve Raises:
x12
x12
x12

Deadlift:
135x5
135x5
225x5
225x5
315x5


PM Workout

Treadmill:
2.5mph 5 min
3.0mph 5 min
3.5mph 5 min
4.5mph 5 min
2.5mph 5 min
3.0mph 5 min
3.5mph 5 min
4.5mph 5 min
2.5mph 5 min
(total 45 minutes)

MEAL1:
Plain Bagel with cream cheese, Glass of orange juice
MEAL2:
small can of mt. dew, banana, 2 vanilla yogurts, bottle water (ate all of MEAL2 over a 7 hour span at work)
MEAL3:
small 7 or 8" sub with ham and cheese, mayo, tomato, and olive oil, and a glass of milk
MEAL4:
46 grams of protein mixed with bottle of water after workout
MEAL5:
2 microwavable chicken breasts and glass of orange juice
MEAL6:
Medium Chocolate frosty from Wendys

[Persistant1]

I think I caught onto something in an earlier post when I said if I treat myself to fast food one meal on wednesday, and one meal on sunday. I'll be more apt to stick to a stricter diet seeing the light at the end of the tunnel. I'll of course try to be health conscious and I wont go over board. I'll stick to either a meal number or something like fish fillet or something. Stick to medium size drinks and fries ect...
Really looking forward to staying on track for once and see some real changes.

[Persistant1]

Saturday - 03/27/10

Meal1:
Plain Bagel with cream cheese, Glass of orange juice
Meal2:
small can of mt. dew, half of a banana, 2 vanilla yogurts, and half a bottle of water.
Meal3:
CHEAT MEAL: Checkers, medium coke and fry.
Meal4:
Few pieces of cheese, and sausage, and half a coke
Meal5:
3/4 of filet mignon and bottle of water
Meal6:
brownies and soda (they didn't have milk at the party)

[Persistant1]

Sunday - 03/28/10

Meal1:
Plain bagel with cream cheese, and glass of orange juice.
Meal2:
5 jalapeno poppers and glass of milk
Meal3:
soda and hershey chocolate bar (at bar playing pool they don't serve good food)
Meal4:
3 mixed drinks at the bar
Meal5:
Wendys fast food. (Drank a little much so I had to get some food to drowned the alcohol a little bit)
Meal6:
Cup of orange juice (so I feel better at work tomorrow, and I didn't want to eat a large meal because of the mixed drinks and wendys that I ate.)

I think I might change my fast food days to Saturday and Sunday. Keep it in the weekends. Monday is a new day and I'm looking forward to getting back into the gym come Tuesday.

[Persistant1]

Monday - 03/29/10
Meal1:
Plain bagel with cream cheese, glass of orange juice
Meal2:
small can of mt. dew, 2 vanilla yogurts, and banana (all over the course of 8 hrs of work)
Meal3:
6" sub, ham and cheese, tomato, mayo and olive oil, and milk
Meal4:
Grilled Cheese sandwich and glass of milk.

Went to sleep early so no snacks.

[Persistant1]

Tuesday - 03/30/10

Meal1:
Plain bagel with cream cheese, glass of orange juice.
Meal2:
mt. dew, and 6 small donuts
Meal3:
2 vanilla yogurts, and some of my bottled water.
Meal4:
Tuna sandwich, 1% chocolate milk, and hershey bar
Meal5:
46 grams of 'pure protein' mixed with water
Meal6:
Ham and Cheese sandwich, mayo, and olive oil, glass of milk
also had a medium frosty after cardio


AM WORKOUT
BarbellRows:
45x12
140x5
155x5
165x5
175x5
185x5
140x8

StandingCamberedBarCurls:
35x10
65x10
65x10
35x10

Latpulldowns:
100x10
140x10
140x10
100x10

DumbbellHammerCurls:
25'sx10
40'sx10
40'sx10
25'sx10

PM CARDIO:
Treadmill: 45 minutes
2.5mph 5min
3.0mph 5min
3.5mph 5min
4.5mph 5min
2.5mph 5min
3.0mph 5min
3.5mph 5min
4.5mph 5min
2.5mph 5min

[Persistant1]

Meal1:
Wednesday - 03/31/10

2 Breakfast burritos, and 2% milk
Meal2:
46 grams of 'Pure Protein' and bottle of water mixed.
Meal3:
6" chicken terriyaki sub and blue powerade
Meal4:
Hershey bar at the pool hall and coke
Meal5:
2 Chicken breasts and glass of milk.
Meal6:
Cinnamon Roll and glass of milk

AM WORKOUT
BenchPress:
45x12
135x8
140x5
185x5
225x5
275x5
315x5
185x10 close grip

Cambered Bar Skull Crushers:
65x10
85x10
85x10
65x10

DumbbellBenchPress:
40'sx10
60'sx10
60'sx10
40'sx10

DumbbellFrenchPress:
40x10
60x10
60x10
40x10

Played some high concentrating serious pool for 3.5 hours had a big headache.
I think I burned quite a few calories playing pool, probably about 500 or so, so I think its fairly equivalent. Friday I assure you I'll be certain to do both weights and cardio on the same day.

[Persistant1]

Thursday - 04/01/10

Well I hit 293.5 today, but only after a long days of work and long nap. Still less than I've been in years. Today was a pretty intense day of work. It was probably the hardest day I've had in a while.

MEAL1:
sausage egg and cheese croissant, chocolate milk, and mt dew
MEAL2:
2 vanilla yogurts, and some water
MEAL3:
a small thing of ice cream I got from work had about 800 calories total in it
MEAL4:
chicken salad on cracked whole wheat, 1% chocolate milk, and hershey bar
MEAL5:
had a glass of milk before I went back to bed

[Mark!]

Nice journal. I'd say the diet needs to be cleaned up, but if you're losing, whatever works.

[Persistant1]

Nice journal. I'd say the diet needs to be cleaned up, but if you're losing, whatever works.

I burn a lot of calories from my full time manual labor job.
I'm not eatting anything particular in excess.