Fitski's Weight Loss Journal
- Thread starter fitski
- Start date
Thursday
Elliptical Trainer 1 hour 30 mins
Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1 litre of water
125ml of 2% Milk
Snack
Orange Myoplex Lite
250ml of water
500ml bottled water
Lunch
2 x Italian Chick Breasts
1 cup spring medley salad
20ml of honey french dressing
Snack
Chocolate Myoplex
250ml of 2% milk
Upper Body Workout
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs
Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs
Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs
Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs
Snack
1 litre of water
Supper
6oz of Round steak BBQed
2 cups of garden salad
1 litre of water
20 large strawberries
2 medium kiwi's
Elliptical Trainer 1.5 hours - 3 x 30 min preprogrammed workouts.
Snack
Green apple
1.5 litres of water
Elliptical Trainer 1 hour 30 mins
Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1 litre of water
125ml of 2% Milk
Snack
Orange Myoplex Lite
250ml of water
500ml bottled water
Lunch
2 x Italian Chick Breasts
1 cup spring medley salad
20ml of honey french dressing
Snack
Chocolate Myoplex
250ml of 2% milk
Upper Body Workout
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs
Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs
Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs
Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs
Snack
1 litre of water
Supper
6oz of Round steak BBQed
2 cups of garden salad
1 litre of water
20 large strawberries
2 medium kiwi's
Elliptical Trainer 1.5 hours - 3 x 30 min preprogrammed workouts.
Snack
Green apple
1.5 litres of water
Friday
Elliptical - 1 hour - 2 x 30 min preprogrammed workout.
Breakfast
1 cup Special K - Carb Fit cereal
1 cup 2% milk
1 litre of water
Snack
1 litre of water
Vanilla Myoplex
250ml of 2% milk
1/2 orange blended in shake
Lunch
Chicken Ceaser Salad
1.5 litres of water
Snack
500ml of water
Orange Myoplex Lite
250ml of water
Elliptical Trainer - 1.5 hours - 3 x 30 min IFIT Fat Burn Programs
Supper
6oz of breaded lake perch
1 baked potato - plain
2 cups of garden salad
20ml of Italian Dressing
2 sminoff ice's
1 litre of water
Snack
1.5 litres of water
Elliptical - 1 hour - 2 x 30 min preprogrammed workout.
Breakfast
1 cup Special K - Carb Fit cereal
1 cup 2% milk
1 litre of water
Snack
1 litre of water
Vanilla Myoplex
250ml of 2% milk
1/2 orange blended in shake
Lunch
Chicken Ceaser Salad
1.5 litres of water
Snack
500ml of water
Orange Myoplex Lite
250ml of water
Elliptical Trainer - 1.5 hours - 3 x 30 min IFIT Fat Burn Programs
Supper
6oz of breaded lake perch
1 baked potato - plain
2 cups of garden salad
20ml of Italian Dressing
2 sminoff ice's
1 litre of water
Snack
1.5 litres of water
Morning - Elliptical Trainer 1.5 hours ( Fat Burn Program )
1 Cup Special K Carb Fit Cereal
3/4 Cup of 2% Milk
One A Day Multi Vitamin
1 Liter of Water
Morning Snack - Myoplex Lite Chocolate / 250ml of 2% Milk
Lunch - Chicken Ceaser Salad
- 15ml of Keg Ceaser Sauce
- 2 x Italian Chicken Breasts
- 1 1/2 cups of romain lettuce
- 2 teaspoons of parmesean cheese
- 500ml of water
Afternoon Snack - Mypolex Lite Strawberry / 250ml of 2% Milk
Elliptical Trainer 1 hour 30 mins
- 750ml of water.
Supper - Buffalo Chicken Wing Wrap
- 1 cup of Italian Salad
- 15ml of Italian Dressing
- Dinner Roll - Plain
- 750ml of water
- 25 Sweet Cherries
1 Cup Special K Carb Fit Cereal
3/4 Cup of 2% Milk
One A Day Multi Vitamin
1 Liter of Water
Morning Snack - Myoplex Lite Chocolate / 250ml of 2% Milk
Lunch - Chicken Ceaser Salad
- 15ml of Keg Ceaser Sauce
- 2 x Italian Chicken Breasts
- 1 1/2 cups of romain lettuce
- 2 teaspoons of parmesean cheese
- 500ml of water
Afternoon Snack - Mypolex Lite Strawberry / 250ml of 2% Milk
Elliptical Trainer 1 hour 30 mins
- 750ml of water.
Supper - Buffalo Chicken Wing Wrap
- 1 cup of Italian Salad
- 15ml of Italian Dressing
- Dinner Roll - Plain
- 750ml of water
- 25 Sweet Cherries
Sunday - Usually a day off, but oh well!
Elliptical - 1 hour 20 mins
Breakfast
1 litre of water
green apple
2 cups of sliced cantelope
20 strawberries
Snack
Vanilla Myoplex
250ml of 2% Milk
Lunch
2 x Italian Chicken Breasts
2 cups of Italian Salad
25ml of Honey French Dressing
1 litre of water
Snack
1.5 litres of water
green apple
Upper Body Workout
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs
Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs
Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs
Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs
Snack
1 litre of water
Supper
6oz of Round steak BBQed
1 1/2 cups of Ceaser Salad
25ml of ceaser sauce
2 pieces of bacon
Snack
2 whole kiwis
1.5 litres of water
Eliiptical - 1 hour
Elliptical - 1 hour 20 mins
Breakfast
1 litre of water
green apple
2 cups of sliced cantelope
20 strawberries
Snack
Vanilla Myoplex
250ml of 2% Milk
Lunch
2 x Italian Chicken Breasts
2 cups of Italian Salad
25ml of Honey French Dressing
1 litre of water
Snack
1.5 litres of water
green apple
Upper Body Workout
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs
Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs
Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs
Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs
Snack
1 litre of water
Supper
6oz of Round steak BBQed
1 1/2 cups of Ceaser Salad
25ml of ceaser sauce
2 pieces of bacon
Snack
2 whole kiwis
1.5 litres of water
Eliiptical - 1 hour
Monday - Vacation Week!!
Elliptical - 1 hour
Breakfast
1.5 litres of water
green apple
Snack
1 litre of water
Lunch
Chicken Ceaser Salad
500ml of water
Snack
2 Peaches
1 litre of water
Supper
4 homemade hard tacos
20 ml of taco sauce
2oz of cheddar cheese
1 litre of water
Snack
2 homemade rice crispie squares
1 litre of water.
Elliptical - 1 hour
Breakfast
1.5 litres of water
green apple
Snack
1 litre of water
Lunch
Chicken Ceaser Salad
500ml of water
Snack
2 Peaches
1 litre of water
Supper
4 homemade hard tacos
20 ml of taco sauce
2oz of cheddar cheese
1 litre of water
Snack
2 homemade rice crispie squares
1 litre of water.
Hiya Lisa, thanks!! nope no relaxing for me!! I'm helping my girlfriend move her salon across the street!! kinda didnt expect this at all so hopefully i can stick with my normal routine. So my weight lifting this week is gonna be running across the street moving stuff between the two shops. Hahaha what a vacation huh???
Tuesday
Elliptical Trainer 1 hour 20 mins
Breakfast
Green Apple
250ml of 2% Milk
1 litre of water
one a day multi vitamin
Snack
Strawberry Myoplex
250ml of 2% Milk
Lunch
1.5 cups of garden salad
20ml of honey french dressing
2 Italian Chicken Breasts
1.5 litres of water
Snack
1 litre of water
Supper
1/4 roasted chicken breast
baked potato plain
2 cups of spring salad
20ml of honey french dressing
1 litre of water
Snack
3 cups of sliced watermellon
1 litre of water
Tuesday
Elliptical Trainer 1 hour 20 mins
Breakfast
Green Apple
250ml of 2% Milk
1 litre of water
one a day multi vitamin
Snack
Strawberry Myoplex
250ml of 2% Milk
Lunch
1.5 cups of garden salad
20ml of honey french dressing
2 Italian Chicken Breasts
1.5 litres of water
Snack
1 litre of water
Supper
1/4 roasted chicken breast
baked potato plain
2 cups of spring salad
20ml of honey french dressing
1 litre of water
Snack
3 cups of sliced watermellon
1 litre of water
Wednesday - More moving stuff into the new store.
Elliptical Trainer 1 hour 20 mins
Breakfast
1.5 litres of water
green apple
multi vitamin
Snack
Strawberrry Myoplex
250ml of 2% Milk
Upper Body workout
Dumbell Bench Press - 12 reps x 50lbs
Dumbell Bench Press - 10 reps x 60lbs
Dumbell Bench Press - 8 reps x 70lbs
Dumbell Bench Press - 6 reps x 80lbs
Dumbell Bench Press - 12 reps x 80lbs
Dumbell Bench Press - 12 reps x 90lbs
Side Lateral Raises - 12 reps x 10lbs ( Each Arm )
Side Lateral Raises- 10 reps x 15lbs
Side Lateral Raises- 8 reps x 20lbs
Side Lateral Raises - 6 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Seated Presses - 12 reps x 15lbs ( Each Arm )
Seated Presses - 10 reps x 20lbs
Seated Presses - 8 reps x 25lbs
Seated Presses - 6 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Alternate Dumbell Curls (each arm) - 12 reps x 20lbs
Alternate Dumbell Curls (each arm) - 10 reps x 30lbs
Alternate Dumbell Curls (each arm) - 8 reps x 35lbs
Alternate Dumbell Curls (each arm) - 6 reps x 40lbs
Alternate Dumbell Curls (each arm) - 12 reps x 40lbs
Alternate Dumbell Curls (each arm) - 10 reps x 40lbs
Lunch
1 can of Tuna
1 1/2 cups of garden salad
1.5 lires of water
25ml of honey french dressing
small box of raspberries ( ate them all)
Snack
1.5 litres of water
Supper
1 Bronto Burger Homemade - 6oz
Hambruger Bun
Cheese Slice
1 litre of water
Elliptical Trainer 1 hour
Snack
1 handfull of movie popcorn
2 litres of water
Elliptical Trainer 1 hour 20 mins
Breakfast
1.5 litres of water
green apple
multi vitamin
Snack
Strawberrry Myoplex
250ml of 2% Milk
Upper Body workout
Dumbell Bench Press - 12 reps x 50lbs
Dumbell Bench Press - 10 reps x 60lbs
Dumbell Bench Press - 8 reps x 70lbs
Dumbell Bench Press - 6 reps x 80lbs
Dumbell Bench Press - 12 reps x 80lbs
Dumbell Bench Press - 12 reps x 90lbs
Side Lateral Raises - 12 reps x 10lbs ( Each Arm )
Side Lateral Raises- 10 reps x 15lbs
Side Lateral Raises- 8 reps x 20lbs
Side Lateral Raises - 6 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Seated Presses - 12 reps x 15lbs ( Each Arm )
Seated Presses - 10 reps x 20lbs
Seated Presses - 8 reps x 25lbs
Seated Presses - 6 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Alternate Dumbell Curls (each arm) - 12 reps x 20lbs
Alternate Dumbell Curls (each arm) - 10 reps x 30lbs
Alternate Dumbell Curls (each arm) - 8 reps x 35lbs
Alternate Dumbell Curls (each arm) - 6 reps x 40lbs
Alternate Dumbell Curls (each arm) - 12 reps x 40lbs
Alternate Dumbell Curls (each arm) - 10 reps x 40lbs
Lunch
1 can of Tuna
1 1/2 cups of garden salad
1.5 lires of water
25ml of honey french dressing
small box of raspberries ( ate them all)
Snack
1.5 litres of water
Supper
1 Bronto Burger Homemade - 6oz
Hambruger Bun
Cheese Slice
1 litre of water
Elliptical Trainer 1 hour
Snack
1 handfull of movie popcorn
2 litres of water
Thursday
Morning - Elliptical Trainer 3 x 30min Programs
Breakfast - 1 cup special K carb fit cereal
3/4 cups of 2% milk
one a day multi vitamin
Snack - Peach
500ml of water
Lunch - 1 1/2 cups of garden salad
1 can of flaked tuna
1/2 english cucumber
750ml of water
20 large strawberries
Snack - Vanilla Myoplex
Lower Body Workout
Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs
Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Supper - 750ml of water
4oz BBQ'ed T-Bone Steak
2 cups of Italian Salad
15ml of Honey French Dressing
Baked Potato - Plain
20 Raspberries
10 strawberries
Elliptical Trainer 1 hour 20 mins
Snack - 2 cups of lite microwave popcorn
750ml of water
Morning - Elliptical Trainer 3 x 30min Programs
Breakfast - 1 cup special K carb fit cereal
3/4 cups of 2% milk
one a day multi vitamin
Snack - Peach
500ml of water
Lunch - 1 1/2 cups of garden salad
1 can of flaked tuna
1/2 english cucumber
750ml of water
20 large strawberries
Snack - Vanilla Myoplex
Lower Body Workout
Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs
Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Supper - 750ml of water
4oz BBQ'ed T-Bone Steak
2 cups of Italian Salad
15ml of Honey French Dressing
Baked Potato - Plain
20 Raspberries
10 strawberries
Elliptical Trainer 1 hour 20 mins
Snack - 2 cups of lite microwave popcorn
750ml of water
Friday - Went out and bought a bunch of new clothes since pretty much everything is way, way too big now, even stuff I got a month ago. Since the start I went from size 44 pants to size 35 today and they arent tight at all, XXL shirt to a Large, and even lost a shoe size 12 - 11.
Morning - Elliptical Trainer 3 x 30min Programs
Breakfast - 1 cup special K carb fit cereal
3/4 cups of 2% milk
one a day multi vitamin
1.5 litres of water
Snack - Myolpex Lite - Vanilla
1/2 of an orange in shake
Lunch - BBQ'ed Cheeseburger with Bun
1 litre of water
1 cup of garden salad
15ml of honey french dressing
Snack - Peach
1 litre of water
Supper - 4oz of fried Lake Perch
Baked Potato - Plain
2 cups of Italian Salad
1.5 litres of of Water
2 Smirnoff Ice's
Lime Jello
Elliptical Trainer 1 hour 20 mins
Snack
Peach
1 litre of water
Morning - Elliptical Trainer 3 x 30min Programs
Breakfast - 1 cup special K carb fit cereal
3/4 cups of 2% milk
one a day multi vitamin
1.5 litres of water
Snack - Myolpex Lite - Vanilla
1/2 of an orange in shake
Lunch - BBQ'ed Cheeseburger with Bun
1 litre of water
1 cup of garden salad
15ml of honey french dressing
Snack - Peach
1 litre of water
Supper - 4oz of fried Lake Perch
Baked Potato - Plain
2 cups of Italian Salad
1.5 litres of of Water
2 Smirnoff Ice's
Lime Jello
Elliptical Trainer 1 hour 20 mins
Snack
Peach
1 litre of water
Last edited:
Saturday
Walked the dog 4 times around the subdivsion - 4km
Elliptical Trainer 1 hour 20 mins
Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1.5 litre of water
125ml of 2% Milk
Snack
Chocolate Myoplex
250ml of 2% milk
Upper Body workout
Dumbell Bench Press - 12 reps x 50lbs
Dumbell Bench Press - 10 reps x 60lbs
Dumbell Bench Press - 8 reps x 70lbs
Dumbell Bench Press - 6 reps x 80lbs
Dumbell Bench Press - 12 reps x 80lbs
Dumbell Bench Press - 12 reps x 90lbs
Side Lateral Raises - 12 reps x 10lbs ( Each Arm )
Side Lateral Raises- 10 reps x 15lbs
Side Lateral Raises- 8 reps x 20lbs
Side Lateral Raises - 6 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Seated Presses - 12 reps x 15lbs ( Each Arm )
Seated Presses - 10 reps x 20lbs
Seated Presses - 8 reps x 25lbs
Seated Presses - 6 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Alternate Dumbell Curls (each arm) - 12 reps x 20lbs
Alternate Dumbell Curls (each arm) - 10 reps x 30lbs
Alternate Dumbell Curls (each arm) - 8 reps x 35lbs
Alternate Dumbell Curls (each arm) - 6 reps x 40lbs
Alternate Dumbell Curls (each arm) - 12 reps x 40lbs
Alternate Dumbell Curls (each arm) - 10 reps x 40lbs
Lunch
1.5 cups of garden salad
20ml of honey french dressing
2 Italian Chicken Breasts
1.5 litres of water
Snack
Vanilla Myoplex
250ml of 2% milk
Supper
6oz of Round steak BBQed
2 cups of garden salad
1 litre of water
baked potato
Elliptical Trainer 1 hour 30 mins
Walked the dog around the subdivsion 5 times = 5km
Snack
1.5 litres of water
Walked the dog 4 times around the subdivsion - 4km
Elliptical Trainer 1 hour 20 mins
Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1.5 litre of water
125ml of 2% Milk
Snack
Chocolate Myoplex
250ml of 2% milk
Upper Body workout
Dumbell Bench Press - 12 reps x 50lbs
Dumbell Bench Press - 10 reps x 60lbs
Dumbell Bench Press - 8 reps x 70lbs
Dumbell Bench Press - 6 reps x 80lbs
Dumbell Bench Press - 12 reps x 80lbs
Dumbell Bench Press - 12 reps x 90lbs
Side Lateral Raises - 12 reps x 10lbs ( Each Arm )
Side Lateral Raises- 10 reps x 15lbs
Side Lateral Raises- 8 reps x 20lbs
Side Lateral Raises - 6 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Side Lateral Raises - 12 reps x 25lbs
Seated Presses - 12 reps x 15lbs ( Each Arm )
Seated Presses - 10 reps x 20lbs
Seated Presses - 8 reps x 25lbs
Seated Presses - 6 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Seated Presses - 12 reps x 30lbs
Alternate Dumbell Curls (each arm) - 12 reps x 20lbs
Alternate Dumbell Curls (each arm) - 10 reps x 30lbs
Alternate Dumbell Curls (each arm) - 8 reps x 35lbs
Alternate Dumbell Curls (each arm) - 6 reps x 40lbs
Alternate Dumbell Curls (each arm) - 12 reps x 40lbs
Alternate Dumbell Curls (each arm) - 10 reps x 40lbs
Lunch
1.5 cups of garden salad
20ml of honey french dressing
2 Italian Chicken Breasts
1.5 litres of water
Snack
Vanilla Myoplex
250ml of 2% milk
Supper
6oz of Round steak BBQed
2 cups of garden salad
1 litre of water
baked potato
Elliptical Trainer 1 hour 30 mins
Walked the dog around the subdivsion 5 times = 5km
Snack
1.5 litres of water
Sunday -
Walked the dog around the subdivsion 5 times = 5km
Elliptical Trainer 1 hour
Breakfast
1.5 litres of water
1 cup of mellon
3 pieces of bacon
Snack
1.5 litres of water
green apple
Lunch
2 x Italian Chicken Breasts
2 cups of garden salad
1.5 litres of water
20ml of honey french dressing
Elliptical Trainer 1 hour 30 mins
Snack
1.5 litres of water
Supper
Chicken Ceaser Salad
3 x Italian Chicken Breasts
20ml of ceaser sauce
3 pieces of bacon
Snack
strawberry myoplex
250ml of 2% milk
Walked the dog around the subdivsion 4 times = 4km
Walked the dog around the subdivsion 5 times = 5km
Elliptical Trainer 1 hour
Breakfast
1.5 litres of water
1 cup of mellon
3 pieces of bacon
Snack
1.5 litres of water
green apple
Lunch
2 x Italian Chicken Breasts
2 cups of garden salad
1.5 litres of water
20ml of honey french dressing
Elliptical Trainer 1 hour 30 mins
Snack
1.5 litres of water
Supper
Chicken Ceaser Salad
3 x Italian Chicken Breasts
20ml of ceaser sauce
3 pieces of bacon
Snack
strawberry myoplex
250ml of 2% milk
Walked the dog around the subdivsion 4 times = 4km
Hiya Paula and Lisa
Thank you both very much for the kind words, I really appericate that!! It really helps when have alot of people supporting you, Luckily I have that so its been alot easier than it would have been if no one was keeping me going.
Well with that said, its going to be extremely tough to maintain what I've doing because I changed positions in my job and no more cushy 7am - 2:30pm work week either have to work another hour longer and have to be up at 4:30 in the morning every other week! So my morning workouts are going to be really less frequent. Haha and I moved into the worst part of the office, the non stop snackers!!! anything you want they have it bowls on their desks, I advoided it all week and it looks directly at me so its so far so good.
Well time to update this journal
Monday
Elliptical Trainer 1 Hour 20 Mins
Breakfast
Instant Oatmeal - Apples & Cinnamon
1.25 litres of water
Snack
Orange Myoplex
250ml of water
Lunch
Buffalo Chicken Wing Wrap
1 1/2 cups of Italian Salad
15ml of Italian Dressing
2 garlic breadsticks
750ml of water
1 smirnoff ice
Snack
Green Apple
750ml of water
Lower Body Workout
Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs
Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Supper
Grilled Chicken Salad
2 smirnoff ice's
750ml of water
sugar free lime jello
baked potato - small packet of butter
Evening
Elliptical Trainer 1 hour 30 mins
Snacks
Peach
Green Apple
1.5 litres of water
Thank you both very much for the kind words, I really appericate that!! It really helps when have alot of people supporting you, Luckily I have that so its been alot easier than it would have been if no one was keeping me going.
Well with that said, its going to be extremely tough to maintain what I've doing because I changed positions in my job and no more cushy 7am - 2:30pm work week either have to work another hour longer and have to be up at 4:30 in the morning every other week! So my morning workouts are going to be really less frequent. Haha and I moved into the worst part of the office, the non stop snackers!!! anything you want they have it bowls on their desks, I advoided it all week and it looks directly at me so its so far so good.
Well time to update this journal
Monday
Elliptical Trainer 1 Hour 20 Mins
Breakfast
Instant Oatmeal - Apples & Cinnamon
1.25 litres of water
Snack
Orange Myoplex
250ml of water
Lunch
Buffalo Chicken Wing Wrap
1 1/2 cups of Italian Salad
15ml of Italian Dressing
2 garlic breadsticks
750ml of water
1 smirnoff ice
Snack
Green Apple
750ml of water
Lower Body Workout
Dumbbell Lunges 12 x 20lbs ( Each Leg)
Dumbbell Lunges 10 x 25lbs
Dumbbell Lunges 8 x 30lbs
Dumbbell Lunges 6 x 35lbs
Dumbbell Lunges 12 x 35lbs
Dumbbell Lunges 12 x 35lbs
Stiff Leg Dead Lift 12 x 40lbs
Stiff Leg Dead Lift 10 x 50lbs
Stiff Leg Dead Lift 8 x 60lbs
Stiff Leg Dead Lift 6 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Stiff Leg Dead Lift 12 x 70lbs
Dumbbell Side Bends 12 x 20lbs ( Each Arm / Side )
Dumbbell Side Bends 10 x 25lbs
Dumbbell Side Bends 8 x 30lbs
Dumbbell Side Bends 6 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Side Bends 12 x 35lbs
Dumbbell Calf Raises 12 x 20lbs
Dumbbell Calf Raises 10 x 25lbs
Dumbbell Calf Raises 8 x 30lbs
Dumbbell Calf Raises 6 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Dumbbell Calf Raises 12 x 35lbs
Supper
Grilled Chicken Salad
2 smirnoff ice's
750ml of water
sugar free lime jello
baked potato - small packet of butter
Evening
Elliptical Trainer 1 hour 30 mins
Snacks
Peach
Green Apple
1.5 litres of water
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Wednesday
Morning - Elliptical Trainer 1 Hour 30 Mins
Breakfast - 1 cup special K carb fit cereal
3/4 cups of 2% milk
one a day multi vitamin
Snack - Myolpex Lite - Vanilla
1/2 of an orange in shake
Lunch - BBQ'ed Cheeseburger with Bun
750ml of water
1 cup of garden salad
15ml of honey french dressing
Snack - Peach
750ml of water
2 litres
Supper
6oz of fried Lake Perch
Baked Potato - Plain
2 cups of Italian Salad
750ml of Water
2 Smirnoff Ice's
Lime Jello
Snacks
Peach
750ml of water
1.5 litres of water
Morning - Elliptical Trainer 1 Hour 30 Mins
Breakfast - 1 cup special K carb fit cereal
3/4 cups of 2% milk
one a day multi vitamin
Snack - Myolpex Lite - Vanilla
1/2 of an orange in shake
Lunch - BBQ'ed Cheeseburger with Bun
750ml of water
1 cup of garden salad
15ml of honey french dressing
Snack - Peach
750ml of water
2 litres
Supper
6oz of fried Lake Perch
Baked Potato - Plain
2 cups of Italian Salad
750ml of Water
2 Smirnoff Ice's
Lime Jello
Snacks
Peach
750ml of water
1.5 litres of water
Thursday
Elliptical Trainer 1 hour
Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1 litre of water
125ml of 2% Milk
Snack
Orange Myoplex Lite
250ml of water
500ml bottled water
Lunch
2 x Italian Chick Breasts
2 cups spring medley salad
20ml of honey french dressing
1.5 litres of water
Snack
Chocolate Myoplex
250ml of 2% milk
Upper Body Workout
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs
Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs
Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs
Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs
Snack
1 litre of water
Supper
8oz of Top Sirloin steak
2 cups of garden salad
1.5 litres of water
20ml of honey french dressing
Elliptical Trainer 1 hour 30 mins
Snack
2 x Green apples
1.5 litres of water
Elliptical Trainer 1 hour
Breakfast
Instant Oatmeal - Maple & Brown Sugar Flavour
1 litre of water
125ml of 2% Milk
Snack
Orange Myoplex Lite
250ml of water
500ml bottled water
Lunch
2 x Italian Chick Breasts
2 cups spring medley salad
20ml of honey french dressing
1.5 litres of water
Snack
Chocolate Myoplex
250ml of 2% milk
Upper Body Workout
Dumbbell Bench Press 12 x 30lbs
Dumbbell Bench Press 10 x 40lbs
Dumbbell Bench Press 8 x 50lbs
Dumbbell Bench Press 6 x 60lbs
Dumbbell Bench Press 12 x 70lbs
Dumbbell Bench Press 12 x 80lbs
Dumbbell One Arm Row 12 x 20lbs (Each Arm)
Dumbbell One Arm Row 10 x 250lbs
Dumbbell One Arm Row 8 x 30lbs
Dumbbell One Arm Row 6 x 35lbs
Dumbbell One Arm Row 12 x 40lbs
Dumbbell One Arm Row 12 x 40lbs
Triceps Extension 12 x 20lbs (Each Arm)
Triceps Extension 10 x 25lbs
Triceps Extension 8 x 30lbs
Triceps Extension 6 x 35lbs
Triceps Extension 12 x 40lbs
Triceps Extension 12 x 40lbs
Seated Dumbbell Press 12 x 15lbs (Each Arm)
Seated Dumbbell Press 10 x 20lbs
Seated Dumbbell Press 8 x 25lbs
Seated Dumbbell Press 6 x 30lbs
Seated Dumbbell Press 12 x 35lbs
Seated Dumbbell Press 12 x 40lbs
Concentration Curls 12 x 20lbs (Each Arm)
Concentration Curls 10 x 25lbs
Concentration Curls 8 x 30lbs
Concentration Curls 6 x 35lbs
Concentration Curls 12 x 40lbs
Concentration Curls 12 x 40lbs
Snack
1 litre of water
Supper
8oz of Top Sirloin steak
2 cups of garden salad
1.5 litres of water
20ml of honey french dressing
Elliptical Trainer 1 hour 30 mins
Snack
2 x Green apples
1.5 litres of water
Friday - went in even earlier today and worked OT in the morning, haha I gotta pay for that bowflex some how! So I couldnt do my morning workout, Went out for dinner and drinks with friends afterwards, took the day off from working out. I have to plan my workouts now and change somethings around.
Totally forgot my dog walking hours
Monday
Morning 4 laps = 4KM
Evening 5 laps = 5KM
Tuesday
Evening 5 laps = 5KM
Wednesday
Sorry Maddie ( my dogs name)
Thursday
Evening 5 laps = 5KM
Friday
Sorry, I will walk her tail off on the weekend!
Totally forgot my dog walking hours
Monday
Morning 4 laps = 4KM
Evening 5 laps = 5KM
Tuesday
Evening 5 laps = 5KM
Wednesday
Sorry Maddie ( my dogs name)
Thursday
Evening 5 laps = 5KM
Friday
Sorry, I will walk her tail off on the weekend!