here is my highway to a lean 180

[wmiller]

My New Years Resolution was to start eating a low fat or low carb diet, do 30 min cardio sessions three days a week, and lift three days a week and become a lean 180lbs. I have already been a procrastinator, because I didn't start my diet until the fourth. I didn't go to the gym until the fourth. Heck, I didn't start this journal until today.

I was sick the first week of the month with a bad cold. So, I don't feel bad about getting started a couple of days late. BTW - I decided to do a low fat diet. Here's the first four days of my journal in one post.

____________________________________________________

Friday January 4, 2001
Weight 210lbs

Although I still felt week this day from my cold, I still managed to make it to the gym. I knew I had to get started soon. I figured I would just train easy today. Everything felt pretty heavy and I felt like I had no energy.

Dumbell Press
45 x 10
50 x 7

Front Dumbell Raises
15 x 10
20 x 10

SideRaises
15 x 10
20 x 10

Decline scull crushers
55 x 10
65 x 10

Incline Dumbell curls
30 x 10
35 x 10

Cardio
2 miles / 20min

____________________________________________________

Saturday January 5, 2001
Weight 206lbs

Cardio
3 miles / 30min

Today, the cold seems to be almost gone, but I still felt pretty week. Three miles was definately tough. My diet was ace.

____________________________________________________

Sunday January 6, 2001
Weight 204lbs

Cardio
3miles / 30min

Today I felt pretty good, although my legs felt kinda rubbery from the days earlier run. It seems that I have lost a lot of my water weight, so now I can get chugging on losing this gut. My diet was ace again today.

____________________________________________________

Monday January 7, 2001
Weight 205lbs

Today I started a new job, so I got up a little earlier than I was used to. I feel pretty good today. I only had one meal when I was at work (because it was my first day), but I still managed to squeeze six good meals in for the whole day. Today is chest and back day.

Flat bench
155 x 10
175 x 10
195 x 7

Wow did this feel heavy. Probably because of the time I lost during the holidays and being sick in the beginning of the year.

Incline dumbell Press
45 x 10
50 x 10

My arms were really rubbery by the last three reps of the last set. Hopefully it will feel better next Monday.

Chins
0 x 4
0 x 4

I think my back is really week, and needs a lot of work. I hope to be doing ten each set by the end of March.

Flat dumbell flys
25 x 10
30 x 10

Pull Downs
130 x 10
160 x 8

Decline dumbell press
40 x 10

My arms are really feeling week/rubbery at this point so I only managed one set.

Seated cable rows

120 x 10
135 x 8

I think I did pretty good for this being my first chest and back day for a few weeks. Next time hopefully I can add a couple of more sets.

Tonight is a cardio night. Depends on how I feel depends on how much I do. I will probably just do 3miles / 30min.


I am open to any constructive criticism, so fire away.

[ericg]

are u my twin??

[wmiller]

Don't think so....why?

[ericg]

how tall are u? lifts seem bout the same.....and i am at 210 also

[wmiller]

I am a hair short of 5' 10"

[wmiller]

January 8, 2002
Weight 205lbs

I got to the gym late last night. It was one of those nights that the wife wanted to go and she worked til 8 and the gym closed at 9... So, I ended up getting on the treadmill at 8:36. I wanted to still do my normal 3 miles but I only managed to get 2.5 miles in by 9. What made me mad was I asked the guy if I could buy an exta four minutes so I could finish. "No Way, I have to be back in here at 5:15," he said. What a dick. Like four minutes is going to make or break his schedule, ya know?

Cardio
2.5 miles / 24min

[YatesNightBlade]

What a tosser

[wmiller]

January 9, 2002

I took the day off. I really felt tired when I went home, and unmotivated. I figured instead of having a lowsy work out, I would take the day off, and go tomorrow on my scheduled rest day. Tonight, is leg day. Woo Hoo Squats!!!

[wmiller]

January 10, 2002
Weight 207lbs

Squats
135 x 10
155 x 10
175 x 10

These felt ok, but I probably could have used more weight. My gym doesn't have a squat rack and I hate using the smith machine for squats. It doesn't seem like I can keep correct form at the bottom using the smith machine. So, what I do is pile weight on a bar on a bench and slide underneath of it and stand up. Then I stradle the bench until I am back far enough to clear it.

Sled
155 x 10
175 x 10
195 x 10

Leg Curls
90 x 10
100 x 10
110 x 10

Leg Extensions
70 x 10
80 x 10
90 x 10

Calf Raises
255 x 20
275 x 15

I felt pretty good today, but I think my legs are pretty week compared to the rest of my body. Of course this could be because I was always a slacker working my legs. No more being a slacker. My diet was good. I had a craving for a baked potato with my two chicken breasts last night, so I made a potato and put some of that fat free sour creme on there. I don't know how healthy the sour creme was for me, but it tasted good.

[ericg]

Must suck trying to get uder the bar for your squats . Ever try using DB's to squat with?? If your gym has some heavy ones (like 100's +) and your grip is up to par, give em a shot. Keep it up man and have a great weekend!

[wmiller]

It does suck. I feel like everyone in the gym is looking at me thinking, "what the fook is this guy doing?" I have never tried DB squats, but now that you mention it, I might try it. It does sound a lot safer. Good luck on your leg day tomorrow.

[wmiller]

January 11, 2002
Day off

____________________________________________________

January 12, 2002
Weight 206lbs

Seated Dumbell Press
40 x 10
40 x 10
45 x 7

Lateral Raises
15 x 10
20 x 9

Front Raises
15 x 8
15 x 10

Decline Skull Crushers
65 x 10
65 x 10

Incline Dumbell Curl
30 x 10
30 x 10

Dips
0 x 12
0 x 12

Hammer Curls
20 x 10
30 x 10
35 x 10

____________________________________________________

January 13, 2002

Cardio
2 miles / 20min

My legs were still pretty sore from doing squats on Thursday so I only managed 2 miles

[wmiller]

January 14, 2002
Weight 208lbs

***Lost two pounds this week. Hopefully I can continue with this pace and be 206lbs next Monday***

Flat bench
155 x 10
175 x 10
195 x 7

*** No gains from last week***

Incline dumbell Press
45 x 10
50 x 10

***Again, no gains from last week***

Flat dumbell flys
25 x 10
30 x 11

***Gained one rep on the last set from last week***

Pull Downs
130 x 10
160 x 10

***Gained two reps on the last set from last week***

Decline dumbell press
50 x 10
50 x 11

*** Added five pounds to the first set and did one extra rep on the last set***


Seated cable rows
120 x 10
135 x 10

***Gained two reps on the last set from last week***