Get lean!

Monday 28th Febraury 2011

Up for school this morning at around 7.20

Had 2 weetabix with skimmed milk,cup of tea and just before i went outside for the bus(which didnt come) i hd 4 almonds

Breaktime was at 11.07 and i had one slice of granary bread with slight spread of peanut butter

At lunch 1.40 i had 2 slices of granary bread with peanut butter on that

When i got home at around 4.45 i had 2 chicken fillets and wholegrain rice along with 1 slice of bread

done some jobs,listened to some good music then i had 1 slice of wholewheat bread and done my treadmill and weights

i am after my workout now and will cook my post workout meal in 1 hour which will consist of lots of chicken 2 potato bread slices and 2 slices of turkey bacon

then when i got to bed to watch a film i will have a 230cal noodle snack that is delishcious, and a cup of tea


Exercise

Happy today because i have upped my jogging speed by 0.5 mph,i used to do this maybe once every 2 or 3 months but this time i have been jogging 6.5 mph for more that 7 months and i am far too used to it now,for HIIT i will still use 6.5 as the jogging speed but when i do just 20 min jogs i am currently using 7.0mph and it was good,ANYWAYS

treadmill for 20 mins @ 7 mph

Bench press
32 x 10
32 x 6
30 x 10
30 x 10

chest press
40lbs x 10
40lbs x 10
30lbs x 10
30lbs x 10

incline press ups
x 10

barbell curl
17 x 10
17 x 10
17 x 10

laying tricep extension
7.5 x 10
7.5 x 10
7.5 x 10

dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10
7.5 x 10

dumbell flys
7.5 x 10(each arm was a 7.5kg dumbell)
7.5 x 10
7.5 x 10

pec dec
30lbs x 10
30lbs x 10
30lbs x 10

Good workout and plenty of food,good day!
 
Wednesday 2nd March 2011

Breakfast was 2 weetabix and skimmed milk

break time was a butri grain bar

lunch time it was brown bread turkey sandwich

when i got home i had 2 slices of toasted potato bread with coffee

dinner was 2 chicken fillets and wholegrain rice

then i just had 1 slice of potato bread and a slice of shitty brown bread

think thats it for today unless i have like oats and milk before bed!

Exercise

Ran for 10 minutes at 6.5mph and then i went up to 7mph for the next ten,then a 2 and a half minute cooldown,done legs yesterday so im resting today and tomorrow is back on the weights,i am very shortly going to be starting p90x and i cannot wait to have something to put some effort in because school is not my forté and i love me some training,cant wait to disipline myself throughout p90x just to prove some shit to myself and that

peace!
 
Thursday 3rd march 2011

Breakfast:2 weetabix and skimmed milk

break:nutri grain bar

lunch:brown multiseed roll with chicken

dinner was 2 chicken fillets ,wholegrain rice and veg

2 bowls of muesli

2 cups of coffee,4 alonds,3 slices turkey bacon,2 slices brown bread


Exercise

workout felt great today

went out and warmed up then

Bench press(flat)
30 x 10
30 x 10
30 x 10
32.5 x 10
32.5 x 10
32.5 x 6

bench press(decline)
27 x 10
27 x 10
27 x 10

Bench press(incline)
27 x 10
27 x 10
27 x 9

dumbell flies
7.5 x 10(each arm)
7.5 x 10
7.5 x 10

chest press
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10

standing dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10
7.5 x 10
7.5 x 10

laying tricep extension
7.5 x 10
7.5 x 10
7.5 x 10

overhead tricep pull over
40lbs x 10
40lbs x 10
40 lbs x 8

preacher barbell curls
15 x 10
15 x 10
15 x 10

preacher dumbell curls
7.5 x 10(each arm)
7.5 x 10
7.5 x 10

dips
x 10
x 10
x 10

Run on treadmill after for 10 mins at 7mph but couldnt go anymore because i was getting serious pain around where my apendix is but the weight felt great i was on great form with the bench pressing,far better than before and with everything else,was trembling after it
 
Sunday 6th march 2011

Breakfast:1 weetabix and muesli with skimmed milk

when i got back from church i had 2 slices of wholemeal bread with beans and peanut butter

dinner was 2 chicken fillets and brown rice

2 more bowls of muesli and oats with milk

done my weights and had more oats and muesli and also,tin of tuna in brine with 1 chicken fillet and 1 slice of bread


Exercise

10 minutes @ 6.5mph straight into another ten @7mph

Squats
20kg x 10
20 x 10
20 x 10
20 x 10
20 x 10

lat pull down
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10

leg curl
45lbx x 10
45lbs x 10
45lbs x 10

bent over barbell row
15 x 10
15 x 10
15 x 10

reverse grip
15 x 10
15 x 10
15 x 10

was feeling pretty shitty on todays workout after the cardio my legs werent fit for lunges and good mornings etc so i left off there and tomorrow is another day,with better clean eating too because i had visitors this weekend!
 
Hey Dylan,

You're doing a great job sticking with your plan! That sucks that the bus didn't come the other day! When I was in university, often 4 or 5 buses would go by completely jam packed! I lived about a 60 mins walk away from school, so I pretty much had no choice but to miss class!

If you're finding that you're legs are tired, try doing your cardio after strength training, especially if you're going to work legs that day.

Keep it up!
 
PLBFitness said:
Hey Dylan,

You're doing a great job sticking with your plan! That sucks that the bus didn't come the other day! When I was in university, often 4 or 5 buses would go by completely jam packed! I lived about a 60 mins walk away from school, so I pretty much had no choice but to miss class!

If you're finding that you're legs are tired, try doing your cardio after strength training, especially if you're going to work legs that day.

Keep it up!
Click to expand...

Thanks again man,60 minutes! yeah man its very understandable to havto miss class because of that situation,wasnt your fault!

speaking of busses and not arriving,the bus drove straight by me this morning again,which was good because i had the whole day to workout and relax,which i did,today was very good eating and a very good workout and still have 4 hours left to watch films and read,its good stuff,and also i have started doing what you suggested man,doing the cardio after and if i take it easier the days i do legs,i still get a good calorie burn whilst also working the legs

will post my log later tonight when i am finished eating,peace!
 
Monday 7th March 2011

Breakfast was 2 weetabix and skimmed milk went out for the bus,he drove on,i came back inside and got a very good sleep until 1pm

i then had a tin of tuna in brine with 2 slices of bread for lunch when i woke

i then hoped on the treadmill and done my run

drank some water done a good few jobs and had another tin of tuna before my workout

i then done weights and 90 mins after workout finished i had dinner of 2 chicken fillets,pasta and 2 spoons of curry

i just finished a film and will go to bed and watch another shortly with a bowl of oats and muesli,with a low fat noodle snack and cup of coffee

feeling good today and eating well things are going good!

Exercise

10 mins @6.5mph and then 10 mins @7mph

Bench flat
30 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10
32.5 x 10

Bench decline
25 x 10
25 x 10
25 x 10

bench incline
25 x 10
25 x 10
25 x 10

chest press
45lbs x 10
45lbs x 10
45lbs x 10

dumbell flys
7.5 x 10(each arm)
7.5 x 10
7.5 x 10

laying tricep extension
7.5 x 10
7.5 x 10
7.5 x 10

cable tricep bar work
30lbs x 10
30lbs x 10
30lbs x 10

reverse grip tricep cable
30lbs x 10
30lbs x 10
30lbs x 10


Felt good today,bench pressing was solid and i am enjoying the flat and decline alot,its good work and there seems to be an improvement in my chest in comparison to a few months back!
 
Wednesday 9th of March

Had a day off school today because of some parent-teacher meetings so had a good day

Breakfast was oats weetabix and milk accompanied by a cup of coffee

snack later on was wholemeal pita with peanut butter

few more cups of coffee before i had dinner at around 6 o clock,today is a fast day in my religion so no meats,i had tuna and wholegrain rice with 1 slice wholemeal bread

for snacks i have more coffee a slice of oat bar that i made and also half a pita with peanut butter again

I am writing now and i have finished eating for today i am still full and was satisfied throughout the day

Exercise

Treadmill for 20 mins
(10 mins @ 6.5mph and then 10 mins @ 7mph)

Went outside and took it easy

Squats
17.5 x 10
17.5 x 10
17.5 x 10

Good Mornings
17.5 x 10
17.5 x 10
17.5 x 10

seated leg curl
55lbs x 10
55lbs x 10
55lbs x 10

Done a good few jobs around the house and quite a bit of skateboarding so i was working the legs a fair bit today but still taking it easy,felt good and relaxed as ever and happy with the weight aswell!
 
I remember your Newcomer post on here and how excited and driven you seemed back then (Well not sure how long ago it was LOL). It's good to see you are keeping up the same energy! You're doin awesome man.
 
Daybehavior said:
I remember your Newcomer post on here and how excited and driven you seemed back then (Well not sure how long ago it was LOL). It's good to see you are keeping up the same energy! You're doin awesome man.
Click to expand...

Lol thanks man it was around december of last year,yeah man just like keepin the foods clean enough and getting my daily exercise good for the mind aswell as the body Thanks again!
 
Thursday 10th march
Breakfast was 2 weetabix and milk....as usual

had nothing at break time,when i went into school i was told there was a mission fast but i already had my breakfast and didnt collect any money so i said,meh,another time

lunchtime i had a multiseed roll with 2 types of turkey and roast beef,shit was delicious.

Hometime i had like a load of my oatmeal cake thing i made,wasnt too bad for me

then for dinner had mixed plain pasta both white and wholewheat with 2 chicken fillets

had tea and more oatcake and thats all she wrote for today men and women :D

Exercise

Injured my shoulder this week,i do not know how,last night it was sore but thought nothing of it,a cramp or something,woke up this morning anf could hardly get my shirt on,it was that bad,it remained bad for all the day but eased off on the pain this evening alot,but still sore so i didnt do weights seeing as i did legs yesterday and want them to repair and not do 2 days in a row,i could have done abs but i was real tired this evening and stuck to the cardio

Treadmill:10 mins 6.5mph then 5 mins walk @4.5mph and then another ten mins @6.5mph

i had a good sweat going and enjoyed it,i am going to try loose just 2 pounds within the next week days,im not too worried about how fast of it i even loose them atall but i would enjoy it and seeing as i gave up some stuff for lent(we give up something for 40 days and nights) like cereal before bed,they should come off easily enough,still happy today and felt good and thats the main thing,peace everybody :)
 
Friday 11th March

For breakfast this morning i had 2 weetabix with milk and a coffee with 1 sugar and milk

had a chewing gum during the first few classes of school and that made me feel like i was hungry anyways because of all the chewing and no food actually going into me so anyways i went over to the shop at breaktime and got a nutri grain bar

at lunchtime,since i had the nutrigrain bar i didnt take sandwich filler,i just had the plain multiseed roll and throughout the day i was rationing a bottle of lucozade sport out but finished it at lunch

When i got home i didnt feel like eating too much so i had one of my john west tuna light meals,it was less than 250 calories,soon after i had that i had 1 weetabix and oats with milk

I had my sleep and when i got up had a tin of weightwatchers spaghetti which wasnt too bad and only 194 cals for the whole tin

I then did my cardio and had a cup of coffee,

Just now i had a BIG bowl of oats and 1 weetabix with alot of milk and since i plan on staying up late tonight and being active quite a bot tomorrow,i will probably have another snack or bowl of oats or something


Exercise

Stuck to just the cardio today as after my sleep it was pretty late and my shoulder still isnt back to normality yet and dont want to further hurt myself my doing weights with it like that so anyways

Treadmill for 10 mins running @6.5mph and then 5 mins walk @4.5mph and then back into a run for 10 mins @6.5mph and then a 4 minute cooldown walk

I think it totaled something like 333calories burned on the machine anyways

Anyways i felt alright today,not too happy with my weight,its down from yesterday but i am currently heavier than i was this time last month and cant wait to start p90x whenever my friend recieves his pull-up bar and then we are goin to get rolling and i always do better in school and in life in general when im looisng weight or feel im doing something productive so it will be good to have a challenge and a goal to concentrate on yet again so i am staying positive for that.also its friday evening the very start of the weekend and i am going to stay up and watch some films and boardwalk empire and i hope everyone reading enjoys their weekend too,Peace!
 
Saturday 12th March

Got up today at 11.20 and chilled out until 12.30 then had my breakfast of oats and milk with cup of coffee

at around 1.50 i had 2 thin slices of guinness wholemeal bread and cup of tea

i then went for a walk

when i got back i had a medium brown roll and a john west tuna light lunch(less than 250cal)

i relaxed and stuff and had more guinness bread

I then done my stuff on the treadmill

chilled again,another slice of guinness bread and cup of coffee

Just now i finished my dinner which was 2 low fat chicken fillets,wholegrain rice,beans and about 10 oven roasted chips

It is possible i am going to a party tonight and will maybe,have one pint of guinness and possibly some food at my friends house after and if i dont go i will probably have a bowl of oats and milk or possibly some tuna,not too sure but i have done my major eating and only plan one more meal so i decided id log in while i have time

Exercise

Went for a medium paced walk for 2.2 miles or thereabouts

Treadmill i went for a 20 min jog @ 6.5mph

I ate a good amount of food today but think im neutral sort of because of the running and walking,and i plan to maybe walk around quite a bit more before the day is over
Peace!
 
Sunday march 13th

Breakfast:Oats,raisin oats and more cereal w/skimmed milk

Dinner:chicken curry and rice at my uncles house

Snack:john west tuna snack(202cals)

Snack:2 slice potato bread with some chicken

pre-run:small bowl of raisin oat and more cereal

post-run:banana and coffee

Last snack will probably be some tuna possibly or maybe a brown bread roll

Exercise

Went for a medium paced walk for 2 miles in between my john west snack and potato bread

when i returned i done about 20 minutes skateboarding then proceeded to do a sorry excuse of a workout
said it was sunday il take it easy until tomorrow so i did

Barbell preacher curls
17.5 x 10
17.5 x 10
17.5 x 10

tricep extension
7.5 x 10
7.5 x 10
7.5 x 10

overhead tricep bar extension
45lbs x 10
45lbs x 10
45lbs x 10

dumbell curls
7.5 x 10
7.5 x 10
7.5 x 10


Done some High intensity interval training this evening
was doing 2 minuts jogging @6.5mph and then running @9mph but after 12 mins i had a cramp from running very soon after a snack so instead of joggin in between sprints i walked @4.5 mph

was still a good session and today wasnt so bad atall,granted i ate alot of food and that chicken curry at my uncles was probably packed in fat and that but i have a new week starting tomorrow and im ready to go and maybe lose 2 pounds and maintain when i get there, hope everyone had a good weekend
Peace!
 
Hey Dylan, you're still doing great! One suggestion I would make... I would do max 2 exercises per muscle group on a particular day. I'm definitely no expert in bodybuilding-type workouts, but I think that any more than that is a bit of overkill. It is, however, good to mix up the exercises you do for a particular muscle group. For example, on one chest day only do flat bench press and decline chest press, then the next chest day do dumbbell chest press and incline chest press.

What's your current plan overall? How many days per week are you lifting vs cardio, how many days per week do you train each muscle group, etc.?
 
PLBFitness said:
Hey Dylan, you're still doing great! One suggestion I would make... I would do max 2 exercises per muscle group on a particular day. I'm definitely no expert in bodybuilding-type workouts, but I think that any more than that is a bit of overkill. It is, however, good to mix up the exercises you do for a particular muscle group. For example, on one chest day only do flat bench press and decline chest press, then the next chest day do dumbbell chest press and incline chest press.

What's your current plan overall? How many days per week are you lifting vs cardio, how many days per week do you train each muscle group, etc.?
Click to expand...

That is good advice and you are right,should maybe concentrate on high reps instead of high range of exercises

Currently working with a 6 day workout plan and i do cardio 6 or 7 days a week but it means i get to burn off that extra food im scoffing down!

I do biceps,triceps,chest and delts three times a week
legs twice a week
abs once

It seems to be going good at the moment for me man,i see some results with my weight lifting in the past few months! Thanks once again for your helpful input
 
Hey Dylan,

I just read through your diary and your workouts sound great! Great job! Your meals sound pretty good too but I agree with PBLFitness, you should try experimenting with fruits and veggies, I see that you have a fruit once in a while, maybe dry some sliced fresh fruit (berries, bananas) in your morning cereal or bringing some cut up veggies for your breaks like carrots or celery sticks. I didn't like very many fruits or veggies until I started forcing myself to try different ones and now I love most of them. Both are great for when you feel like you need a night time snack as well. Good luck with P90X, I tried it for about 2 weeks and it kicks your ass and you'll love it!

Great job so far!
 
Janvier said:
Hey Dylan,

I just read through your diary and your workouts sound great! Great job! Your meals sound pretty good too but I agree with PBLFitness, you should try experimenting with fruits and veggies, I see that you have a fruit once in a while, maybe dry some sliced fresh fruit (berries, bananas) in your morning cereal or bringing some cut up veggies for your breaks like carrots or celery sticks. I didn't like very many fruits or veggies until I started forcing myself to try different ones and now I love most of them. Both are great for when you feel like you need a night time snack as well. Good luck with P90X, I tried it for about 2 weeks and it kicks your ass and you'll love it!

Great job so far!
Click to expand...

Thanks for the compliments and advice,I admit i dont eat alot of fruit and veggies, i dont get alot of veggies due to when i come home from school no one else is home and i have chores to carry out and just throwing a ready pack of wholegrain rice in the microwave along with chicken in oven is easy yo just cook up fast and effiecient,i really should eat some more but i just never seem to do so, the story with fruit is usually by the time i notice its there , the bananas are gone off etc. i shouldnt be making excuses, i know i am in the wrong on my greens and fruits side of thing, Il try get some more from now on, fruit definatly the veggies might be scarce in the house for a week or so because i will be going away but i will try work some more in!
 
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