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Thread: here is my highway to a lean 180

  1. #1
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    here is my highway to a lean 180

    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.

  2. #2
    King Nothing ericg's Avatar
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    are u my twin??
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  3. #3
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    Don't think so....why?

  4. #4
    King Nothing ericg's Avatar
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    how tall are u? lifts seem bout the same.....and i am at 210 also
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  5. #5
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    I am a hair short of 5' 10"

  6. #6
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    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

  7. #7
    Porn Star YatesNightBlade's Avatar
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    What a tosser
    * * * * * * * * *
    Yates

    hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society


    'Over thinking, over analyzing separates the body from the mind'

  8. #8
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    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!!!

  9. #9
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    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.

  10. #10
    King Nothing ericg's Avatar
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    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!
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  11. #11
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    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.

  12. #12
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    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

  13. #13
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    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***
    Last edited by wmiller; 01-15-2002 at 07:08 AM.

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