RJ's Diary
- Thread starter RJAZ520
- Start date
crazy4beadz
New member
Woohoo RJ! Another pound! wtg!! better it comes off slow than too fast IMO.. great job 
RJAZ520
New member
Decided to not weigh myself today. just dont want to get in the habit of doing it everyday... dont know why i just don't As long as im strict on my calorie intake, and monitor everything accurately I'll be fine, and weigh myself noce or twice a week.
Todays workout
10 min warm and stretch
Full squat (free weights)
Bx5 BX5 BX5 BX5 BX5
moved up to the bar no problems doing so... will continue to take it slow and steady. felt good. i did have a couple of episodes of slight knee pain just doing my normal around the house stuff... but the good news was it wasnt squat related! and its still a pain scale of 1 on a 1-10
Bench Press (on Bowflex)
260x5 260x5 260x5 260x4 260x3 260x3
Boy it got a little heavy towards the end added another set of three to get my full amount of work.
Seated cable rows (seperate handles, on bowflex)
240x5 240x5 240x5 240x5 240x5
Weight is about right... had to use effort to complete set
Abs
resisted crunch
200x5 200x5 200x5 200x5 200x4
couldnt get last rep out on last set... very intense, probably my most intense effor of the work out. which means i have room to step up on the others
Resisted Trunk Rotation
70x5 70x5 70x5
good weight, good effort
10 min cool down and stretch out
1 min rest between all sets
slightly longer during excercise change
110 mins
336 calories
Todays workout
10 min warm and stretch
Full squat (free weights)
Bx5 BX5 BX5 BX5 BX5
moved up to the bar no problems doing so... will continue to take it slow and steady. felt good. i did have a couple of episodes of slight knee pain just doing my normal around the house stuff... but the good news was it wasnt squat related! and its still a pain scale of 1 on a 1-10
Bench Press (on Bowflex)
260x5 260x5 260x5 260x4 260x3 260x3
Boy it got a little heavy towards the end added another set of three to get my full amount of work.
Seated cable rows (seperate handles, on bowflex)
240x5 240x5 240x5 240x5 240x5
Weight is about right... had to use effort to complete set
Abs
resisted crunch
200x5 200x5 200x5 200x5 200x4
couldnt get last rep out on last set... very intense, probably my most intense effor of the work out. which means i have room to step up on the others
Resisted Trunk Rotation
70x5 70x5 70x5
good weight, good effort
10 min cool down and stretch out
1 min rest between all sets
slightly longer during excercise change
110 mins
336 calories
Happychubette
Banned
Rj
Thanks for stopping by my diary. There's a lot of good stuff in your diary. And you've done great since you came here. Keep up the good work.
Thanks for stopping by my diary. There's a lot of good stuff in your diary. And you've done great since you came here. Keep up the good work.
RJAZ520
New member
Little achy from yesterday, but man it feels great, its a good pain. well today is my HIIT day! im stoked, slept in today, gotta eat breakfast still. for today i think im going to have 2 servings of oatmeal and a protein shake with strawberries and bannana, that should get me through my workout.
RJAZ520
New member
Hiit
10 min warm up and stretch
5 reps of HIIT on Gazelle (+1)
30 sec bursts
1 min rest time
I kinda felt a little fizzle out towards the end of the last two, but still pushed myself, i dont think i did as good as last week, probably the lack of sleep i had last night
10 min cooldown stretch
34 mins
256 cals
max hr 90%
avg 61%
10 min warm up and stretch
5 reps of HIIT on Gazelle (+1)
30 sec bursts
1 min rest time
I kinda felt a little fizzle out towards the end of the last two, but still pushed myself, i dont think i did as good as last week, probably the lack of sleep i had last night
10 min cooldown stretch
34 mins
256 cals
max hr 90%
avg 61%
RJAZ520
New member
My first Cheat day
Well tommorrow will be my 2nd week on a diet, and time for a cheat day. We will be having dinner at Olive Garden (italian chain restaurant for the out of US people) I'm looking forward to going there as a new person.
In the past I would have maybe 6-8 breadsticks there (absolutely delicious) i did find some nutritional information on those. 140 calories each! thats 840- 1120 in just sides! I didnt have much luck finding the nutrional info on the other stuff i like so i'll just have to use generics i guess.
I usually get the tour of italy which is small portions of Lasanga, Fettuccin alfredo, and parmesean chicken.
I'm gonna take it easy on the breadsticks, drink iced tea, and try to fill up on salad. Bring some leftovers home to the pup... im sure she'll like that.
Well tommorrow will be my 2nd week on a diet, and time for a cheat day. We will be having dinner at Olive Garden (italian chain restaurant for the out of US people) I'm looking forward to going there as a new person.
In the past I would have maybe 6-8 breadsticks there (absolutely delicious) i did find some nutritional information on those. 140 calories each! thats 840- 1120 in just sides! I didnt have much luck finding the nutrional info on the other stuff i like so i'll just have to use generics i guess.
I usually get the tour of italy which is small portions of Lasanga, Fettuccin alfredo, and parmesean chicken.
I'm gonna take it easy on the breadsticks, drink iced tea, and try to fill up on salad. Bring some leftovers home to the pup... im sure she'll like that.
crazy4beadz
New member
Stopping in to say hello Looks like you are doing great..Heres a website i found with some nutritional facts from olive garden..They have many foods listed, but then not all of them..
Enjoy your cheat day! Have a good one..
Looks like you are doing great..Heres a website i found with some nutritional facts from olive garden..They have many foods listed, but then not all of them..Enjoy your cheat day! Have a good one..
RJAZ520
New member
Ok so last night was my first cheat day, i have stayed in deficit for 2 weeks and one day, and decided to go out to one of my favorite restaurants, olive garden.
A little intimidated at first, but i armed my self with knowledge, with a little help i located the nutition information and planned ahead,
I reduced my portions of food today to allow for a calorie splurge, knew approx how much calories i would intake and hope for the best.
Kinda went a little crazy on the breadsticks, i had 4 (at 140 calories a piece!), but i drank tea instead of soda or alcohol, used sweet and low instead of sugar
the entire meal worked out to be 1090 calories, not including the salad.
that left me with a defecit of calories approx 609 calories. this may vary a little, with the cheese, and salad, but not by more than 600 calories. which means i most likely still had a deficit of some sort!
Very happy!
A little intimidated at first, but i armed my self with knowledge, with a little help i located the nutition information and planned ahead,
I reduced my portions of food today to allow for a calorie splurge, knew approx how much calories i would intake and hope for the best.
Kinda went a little crazy on the breadsticks, i had 4 (at 140 calories a piece!), but i drank tea instead of soda or alcohol, used sweet and low instead of sugar
the entire meal worked out to be 1090 calories, not including the salad.
that left me with a defecit of calories approx 609 calories. this may vary a little, with the cheese, and salad, but not by more than 600 calories. which means i most likely still had a deficit of some sort!
Very happy!
Risty
New member
MMM, Olive Garden. Boy oh boy, that's my fav restaurant. Thank goodness there's not one here or I'd be broke and about 600 pounds! The nearest one is like 5 hours away or so. When I have gone there, I'd pig out on the breadsticks, soup and salad, and then when my meal came (I'd always get the tour of italy) and when that came I'd be too full to eat it so I'd take one bite out of each of the three things on the plate and then get it packaged, lol.
Ok, enough about Olive Garden! I had my own feast of sorts last night at my bf's mom's house. I just counted out the calories and for dinner and dessert I guess I had about 1200 cals! Which is so bad! And then of course she gave us left overs along with 2 boxes of mint chocolates and bags of chips! So, I'm gonna try my hardest to avoid those things, but it's hard when they're in your own house.
Anyways, I'm proud of how well you did at olive garden! That's an awesome job of watching what you eat, keep it going!
Ok, enough about Olive Garden! I had my own feast of sorts last night at my bf's mom's house. I just counted out the calories and for dinner and dessert I guess I had about 1200 cals! Which is so bad! And then of course she gave us left overs along with 2 boxes of mint chocolates and bags of chips!
So, I'm gonna try my hardest to avoid those things, but it's hard when they're in your own house.Anyways, I'm proud of how well you did at olive garden! That's an awesome job of watching what you eat, keep it going!
RJAZ520
New member
Strength Training
Squat
10x5 10x5 10x5 10x5 10x5
Progression in weight no problem, no knee issues at all still gonna take it slow.
Bench (bowflex)
(260x5 260x5 260x5)2 (260x5 260x5)3
Row (bowflex individual handles)
(240x5 240x5)1 (240x5 240x5 240x5)2
Abs
Crunch (resisted on bowflex)
(200x5)1 (200x5 200x5 200x5)2 (200x5)3
Trunk rotation(resisted on bowflex)
(70x5 70x5 70x5)1
stats
1h
384 calories
avg hr 56%
peak 75%
didnt get a chance to squeeze my cardio in. my grandparents came back from vacation and we went out to dinner for my grandma birthday. i tried to resist i did.
Squat
10x5 10x5 10x5 10x5 10x5
Progression in weight no problem, no knee issues at all
still gonna take it slow. Bench (bowflex)
(260x5 260x5 260x5)2 (260x5 260x5)3
Row (bowflex individual handles)
(240x5 240x5)1 (240x5 240x5 240x5)2
Abs
Crunch (resisted on bowflex)
(200x5)1 (200x5 200x5 200x5)2 (200x5)3
Trunk rotation(resisted on bowflex)
(70x5 70x5 70x5)1
stats
1h
384 calories
avg hr 56%
peak 75%
didnt get a chance to squeeze my cardio in. my grandparents came back from vacation and we went out to dinner for my grandma birthday. i tried to resist i did.
RJAZ520
New member
You dirty little cheater!
Well we went to TGI fridays for my grandma birthday dinner, luckily they havea new portion controlled menu! BONUS! i didnt even know. i had dragonfire chicken which is supposed to be like 500 calories. i didnt finish the rice it just wasnt that great. the chicken was good, however it truly was dragon fire. very spicy!
Of course i had a small scoop of the birthday icecream and a spoonfull or two of the apple pie.
according to my estimation i think i was dead on with my maintenance. escaped by the seat of my pants again! at least i think. but at the very least it twas not a total disaster
Well we went to TGI fridays for my grandma birthday dinner, luckily they havea new portion controlled menu! BONUS! i didnt even know. i had dragonfire chicken which is supposed to be like 500 calories. i didnt finish the rice it just wasnt that great. the chicken was good, however it truly was dragon fire. very spicy!
Of course i had a small scoop of the birthday icecream and a spoonfull or two of the apple pie.
according to my estimation i think i was dead on with my maintenance. escaped by the seat of my pants again! at least i think. but at the very least it twas not a total disaster