TOPIC: Training Log

Hello everyone,

I plan on going to either Vegas or Florida this summer, and I want to lose 56 lbs before I do.

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So I've been working out since Sunday. My starting weight is 266lbs, and I want to hit 210. I use to be 210ish, but after some a few bad years personally, I gained 60 lbs. Since I've finally gotten everything in my personal life straightened out, I thought it was time to really focus on myself and accomplish a few worth-wild goals I have, starting with fitness. I spent my 20s on my career, and now that I own a business and am making money I want to focus of other things. (I'm 31 btw.)

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Sunday: I did 20 minutes of cardio (ran. 4.5 miles).

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Monday: I did a back/chest/tri workout.

Incline press: 100lbs x 10/ 100lbs x 10
Rows: 120lbs x 8/ 120lbs x 8
Fly machine: 90lbs x 9/ 90lbs x 9 (I could really feel this exercise.)
Inner grip pull down: 115lbs x 8/ 115lbs x 7
Decline press: 140lbs x 12 reps/ 160lbs x 8 reps
Tri-down machine: 80lbs x 10/ 80 lbs x 10 reps
Tri-cep rope machine: 30lbs x 7/ 30lbs x 8
Weighted crunches: 50lbs x 12/ 65lbs x 12 reps

Breakfast: Protein shake.
Lunch: Roast beef sandwich
Dinner: 5 pieces of grilled chicken.
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Tuesday (day 3): 20 minutes of cardio (4.5 miles.)

Breakfast: N/A
Lunch: Chicken breast and a potato.
Dinner: Bowl of tuna.

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Wednesday (day 4): Leg day

Standing calf: 180lbs x 9 reps/ 180lbs x 9 reps
Hamstring Curl: 80lbs x 10 reps/ 80lbs x 9 reps
Adductor machine: 160lbs x 10/ 160 lbs x 10
Leg press: 500lbs x 10 reps/ 500lbs x 10 reps
Leg extensions: 135lbs x 10 reps/ 135lbs x 8 reps
Hanging leg raises: 8 reps/ 6 reps

Breakfast: Protein shake
Lunch: Chicken and a potato (I'm going to be sick of chicken really quick.)
Dinner: Ribs/ no sauce.

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Thursday (Day 5): 20 minutes of cardio (4.6 miles)

Breakfast: N/A
Lunch: Pasta and Chicken (I was bad today. I had a business lunch with a customer, and didn't order healthy.)
Dinner: N/A

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I'm going to end this post with some pics (Got to stay accountable.)

Welcome to the forum man!

I think these are some doable goals, but it'll be tough. You've got around 5 months. You'll need to lose around 2.5lbs a week if you want to accomplish that. That's 10 lbs a month.

Just curious how you're tracking your cardio? 4.5 miles in 20 minutes is extremely fast. I can't even do that, and I consider myself a very good runner. Just be careful that you're tracking everything because as you start to cut weight and plateau, you'll want to increase cardio and if you don't have an accurate measurement of your cardio now, it'll be hard to increase it.

Lastly, are you tracking calories? This will be the most effective way for you to cut weight. Start high with calories, assess weight loss and adjust from there. Post in here and we can help with any and all questions!

Very doable. A few years ago I lost 77 lbs in roughly 9 months ( I wrote about it here ). That worked out to be just over 1kg (2lbs) a week.

If you really want this, you'll make it happen.

Hi Guys!

Dash and Killer.

regarding Cardio, The machine I use has a distance number that tells you how far you've gone in 20 minutes. I usually hit 4.5 distance gone by the end of the 20 minutes. I don't really know if it is miles, meters, or something else. In my hard book, I just wrote 4.5 miles, but I really don't know how they track the distance.

Regarding Calories, I'm still working on that aspect (I've some calories written down in my book.) I'll be honest, I travel a lot for work (I'll be out of state for 5-10 day stretches) so diet is going to be the hardest for me. I'm trying to get a little chart of my favorite meals all figured out and printed so I can be like: I'm going have x today, that is x calories.

Regarding the goal, I might not lose 56 lbs in 5 months, but I needed something to aim for. I'll just attack this best I can, and at the end of 5 month I'll re-adjust my goals. (I mean, if I say, lose 30 lbs in 5 months, that still would have been an improvement.)

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Thanks for the support guys!

You can always get a small kitchen scale to bring with. Salads are good at restaurants and try to bring some healthy-ish snacks with you.

amzn.to/2MUtHkc

Since you now have money, why not consider hiring a trainer? I wouldn't even dream about training without one these days. It helps not only to have someone you're accountable to, but also because they will know more about diet and training than I ever could. The fat loss goal is totally doable. I lost 100lbs in 7 months this one time, although it kinda sucked.

Terminator wrote: Since you now have money, why not consider hiring a trainer? I wouldn't even dream about training without one these days. It helps not only to have someone you're accountable to, but also because they will know more about diet and training than I ever could. The fat loss goal is totally doable. I lost 100lbs in 7 months this one time, although it kinda sucked.

Hello Terminator,

That is not a bad idea, in fact, I think I've like 30+ sessions I can use on the personal trainer at my gym that are stored away. I'll be at the gym tomorrow and Sunday morning for some Cardio so I'll take a look at the different trainers. If anything, if they just helped me perfect the exercises so I get I the most out of them, that would be a major step.

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Day 6: Delt, bicep, and traps.

Side raise: 110 x 10 reps/ 110lbs x 9 reps.
Front raise (with a 2h dumb bell): 30lbs x 10 reps/ 30lbs x 8 reps.
Shoulder press: 105 lbs x 10 reps/ 105 lbs x 10 reps.
Overhead press: 110 lbs x 8 reps/ 110 x 7 reps.
Curls: 95 lbs x 7 reps/ 95lbs x 6 reps. (I felt that these were too much weight.)
Reverse butterfly: 75lbs x 8 reps/ 75lbs x 7 reps
2-handed cable traps: 57.5lbs x 9/ 57.5 lbs x 8
Incline Ab crunches: 8reps/ 5 reps.

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Breakfast: Protein shake.
Lunch: Ribs, no sauce.
Dinner: N/A

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Two more things:

1. I'm not super big into supplements, but I do take a multi-vitamin (Really, I'm after high doses of Vitamin-D), Fish-oil, and an iron supplement. (If there are any supplements you think I should be taking, I'm all ears.)

2. I'll be getting my little food chart figured out over the next week. I want to have like 20 different meals figured out (mainly so I have some variety in what I eat, but still make sure it is healthy and nutrient rich.) The biggest thing I'm really trying to avoid is sugar, that shit is in everything. (That is why I eat ribs with no BBQ sauce)

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Ok, sounds like you're serious.

Agree with Terminator - hire a personal trainer. I've got a coach (for weightlifting) and he's made a massive difference to my motivation and consistency. You're basically "outsourcing personal responsibility" and paying someone else to keep you accountable. When you first start, tell your trainer "If I ever complain, or tell you I don't want to be here, or tell you I'm tired and want to go easy, I need you to yell at me and absolutely kick my ass."

Day 7: 20 minutes of Cardio and did 4.7 distance (Watts? Miles? Meters? I don't know what the machine is tracking.)

Breakfast: Eggs & Bacon
Lunch: N/A
Dinner: Bowl of Tuna.

P.E # 1 (This is not a goal, just something I do for fun. Maybe after I lose all the weight, I'll make P.E my next major goal in life.)

50 ball stretches + 20 minutes of Bathmate (Got to 17 on the Bathmate Scale)

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Sunday, day 8: (Weigh in Day!)

Weight: 261 lbs (-5 lbs!) Woot. Though I am imagine some of this was water weight.

Did 20 minutes of Cardio, got to 4.3 on distance. (I was exhausted this morning.)

Breakfast: Eggs and Gyro.
Lunch: Herb crusted chicken and Asparagus
Dinner: Protein Shake

P.E # 2: 50 ball stretches + 20 minutes with Bathmate (16.8 )

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Other notes:

After reading some GLL posts, I ordered a ECA stack. www.gll-getalife.com/all-about-ephedrine...c3VwcGxlbWVudHMnIl0=

I talked to the person in charge of the personal trainers at my gym, and they are going to look for someone who fits my schedule (I prefer early morning, like 5. A.M for working out.)

Going to get some BCAA tomorrow after work.

Also, I'm going to try to get the whole calorie/macro counting down this week so next week I can start counting calories/macros on a everyday basis.

You ran 4.5 miles in 20 mins??

wait.. wut?

deltsbrah wrote: You ran 4.5 miles in 20 mins??

wait.. wut?

Hello Delt, if you read my response to Dash, you'll see that I really don't know what the machine is tracking (it doesn't say): All the machine says is "distance." Since I'm U.S based, I'm assuming (though I could be wrong) that it is feet/miles related. I'm just going to roll with it until someone at the gym can explain to me what exactly the machine is tracking. (Which might be tonight.)
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I got a E-mail this morning, and I'm going to meet a personal trainer tonight at the gym at 8:30.

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Things are going good.

Lots of stuff to log about, but let's get the basics out of the way.

Monday: I rested.

Breakfast: N/A
Lunch: Two large eggs and a serving of Bacon.
Dinner: Protein Shake.

Note: I'm not trying to starve myself, I just generally wasn't hungry Monday.

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Tuesday: Chest/Back/Tri workout.

Incline press: 100lbs x 10 reps/ 100lbs x 11 reps (+1 rep improvement).
Row: 120 lbs x 8 reps/ 120 lbs x 9 reps (+ 1 rep improvement)
Fly machine: 90 lbs x 10 reps/ 90lbs x 9 reps (+ 1 rep improvement)
Inner grip pull down: 115lbs x 9 reps/ 115lbs x 8 reps (+ 2 rep improvement)
Decline Press: 160lbs x 8 reps/ 160lbs x 8 reps (Both sets were at 160lbs this week vs. 140/160.)
Wide grip pull down: 115 lbs x 9 reps/ 115 lbs x 6 reps (+ 2 rep improvement)
Tri extension: 80lbs x 11 reps/ 80 lbs x 10 reps (+ 1 rep improvement)
Tri-cep rope: 30lbs x 9 reps/ 30lbs x 9 reps (+3 rep improvement)
Weight Ab crunch: 65lbs x 12 reps/ 65lbs x 12 reps (+ 2 rep improvement and both sets were done at 65lbs.)

Breakfast: N/A
Lunch: Chicken + fries (I was bad )
Dinner: protein Shake.

P.E # 3: 20 minutes of Bathmate (got to 16.9 on the bathmate scale)

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Other notes

1. So, things didn't go well with the Personal trainer. In 2014 I bought a package of personal trainer sessions. I didn't use all of them and had some left over (a lot actually). So Monday, when I got to the gym, I had to talk to the person in charge of the personal trainers; dude was ass. He said I couldn't use my old sessions up (which I've already paid for) until I bought new training sessions (A year's worth).

I told him no. I'm not going to spend $5200.00 (I'd have to pay $100 a week) so I can have access to training sessions I already purchased. We ended on a sour note, and I went home (without working out.)

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2. Not to get into too much detail, but I did some shaving in the down below regions, and the bathmate works 100% better. I mean, like night and day better.

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I have to go out of town for a few days for work. I should be back Friday. I'm going to hit the gym tomorrow morning before I leave.