All right, let's try this. Dave's journal!

August 22, 2009

Day 6

What I ate

9:00 am
1 bowl oatmeat cereal with nonfat milk


2:00 pm
2 grilled steaks with bread and hot sauce
8:00 pm
2 soy burgers.

Reducing today's calories because my requirements aren't great for the day. I didn't work out.

Couldn't work out because my legs and buttocks were (are) too sore from thursday, still. I lunged like I wasn't going to anymore and I'm still feeling it. Now, I'm off to the movies with this girl (if there's a story there's always a girl) and eat nothing :S I'll try to HIIT tomorrow. For real.

Also, I wanted to say that this IS really motivating, and I'm looking forward to monday, when I begin my full body routine!
 
August 23, 2009 - 1 day late

Day 7

What I ate

Close to 1800 calories / high carb day

What I did

Absolutely nothing
 
August 24, 2009

Day 8

What I ate

8:00 am
~120 gr chicken breast on 2 pieces of white bread

2:00 pm
~120 gr chicken breast with lettuce + onion + tomato + carrot salad
3/4 a banana shake (the other 1/4 died during a fight I had with my blender :( )

5:00 pm
1 portion salty peanuts

9:00 pm
32 gr whey protein on milk
1 ham + cheese + smoked bacon sandwich
probably will have a small apple later

What I did

Started my total body training, calibration day with mixed results:

10 minute warm up: running progressively faster until the 10km/h threshold.

Military press with 8lb DBs
3x7 (not tired or close to failure after this)

Inclined bench pressing
1x10 with bar weight
1x7 with bar + 10 lb
1x7 with bar + 20 lb
1x7 with bar + 25 lb (not tired or close to failure after this)

Chin-ups
1x5 body weight
2x5 with 10lb assistance
1x5 with 20lb assistance

Calves raising
3x10 holding 2 20lb DBs

Good-Morning
3x7 with little bar weight (I'm guessing 10kg)

Biceps curl with 10lb DBs
1x8
1x7
1x6
1x5

Squats (on Smith machine) (yeah baby!!!)
1x10 bar weight
3x8 bar + 10lb (playing it safe, sore legs after this)

All right, so today was just calibration, so I think I underdid it a bit. At least that is how I feel right now. Up until the good-mornings I was respecting that 60sec resting rule, but after that I just couldn't - the gym was packed and I had to queue up.

I could definitely feel my heart pumping hard for the first 2 or 3 sets, then it progressively went down.

All in all the squats and chin-ups gave me trouble, every other set I still have to find the ideal weight I should be lifting. But hey, I'm not using machines anymore so I guess I'm off to a good start with my fat-burning needs.

I could really use some input and feedback on the exercises I have chosen for the first 2 weeks. On my off days (tuesday, thursday, saturday) I will replace the cardio that I used to do everyday with HIIT.

General satisfaction level of my workout: 5/10. I feel like I under-trained, like I said. :(
 
Last edited:
August 25, 2009

Day 8

What I ate

9:00 am
2 whole eggs, scrambled
1 can of tuna, 95gr

2:00 pm
1 cans of tuna w/pasta sauce
1 cup of whole grain rice

5:00 pm
1 portion sugar-free chocolate (70 calories, but shouldn't have :( )
25 gr coconut meat

9:00 pm
1 soy burger w/mushrooms
1 small apple

I really need some education on how to spread protein throughout the day.
And a stronger mindset to avoid those chocolaty temptations. I think I'm gonna have to shell out some moolah and buy some more whey, to bake some low-carb protein snacks.

What I did

Some kind of HIIT: 19 minutes divided into:

9 minutes of the following intervals:

1:00 70% perceived intensity
0:30 90% perceived intensity
rinse and repeat

9 minutes of the following intervals:

1:00 60% perceived intensity
0:30 80% perceived intensity
rinse and repeat

I woke up, and much to my surprise my shoulders and biceps were sore, as were my quads. So workout yesterday wasn't as crummy as I thought! (I know soreness doesn't indicate performance, but I believe I did correctly calibrate some of my exercises)

At noon I got right into business. Damn, harder than I thought, these HIITs!!!

Prior to starting the exercise I was scared, don't really know why. Fear of new things, of not meeting my own expectations, who knows? I shook it off and started. After the first 9 minutes I experienced some difficulty to keep up my own pace and began to slow down.

After I finished I was gasping for air and I was near the 180 bpm border. It took me a while to catch my breath, and a considerably longer while to get my heart down to under 60 bpm, which I think is the goal behind HIIT. So overall I am kind of disappointed that I only dedicated 20 minutes of my day to work out, but I understand that my body needs a break after yesterday's full body workout.

OK I'm done taking wild guesses, if any of what I've written is wrong I would appreciate corrections, after all they are necessary to fulfill my goals.

General satisfaction level of my workout: 8/10. Short but effective, I hope.
 
Last edited:
davidmhz said:
I could really use some input and feedback on the exercises I have chosen for the first 2 weeks.
Click to expand...

I would add squats and ditch the calf work. I'm a heavy guy and my calves are huge, they develop easily so keep that in mind. Focus on what you want/need. But squats are good for everything you are trying to do.
 
I'm squatting on the Smith machine, did I not add that?

I'll check immediately. Thanks

EDIT: I'm squatting baby! It's up there at the very end. Reps OK?

NoLoveLost: Absolutely :D especially with this new workout I'm trying out, I have a feeling I'm gonna be sore for quite a long time, lol.
 
Last edited:
davidmhz said:
I'm squatting on the Smith machine, did I not add that?

I'll check immediately. Thanks

EDIT: I'm squatting baby! It's up there at the very end. Reps OK?

NoLoveLost: Absolutely :D especially with this new workout I'm trying out, I have a feeling I'm gonna be sore for quite a long time, lol.
Click to expand...

lol, sorry...I did read that too....I've been skiping around in these posts and got lost is all. Great job
 
August 26, 2009

Day 9

What I have eaten

9:00 am
4 slices of smoked turkey ham
1 banana shake

11:30
1 serving salty peanuts

1:00 pm
1 breaded veal steak

3:30 pm
25 gr whey protein diluted on milk

Later on I plan to have a bowl of lentils, I can't know for sure when this will be, it'll be when I get hungry and I won't be home to type that in. I got a little gig as an extra in a pepsi commercial (not too fancy but whey money is coming!!! :D)

What I did

10 minute warm up: elliptical, started at 15 resistance, every 30 seconds +2 resistance.

Military press with 10lb DBs
4x8

Inclined bench pressing
2x8 bar + 10 lb
2x8 bar + 20 lb (near failure)

Assisted Chin-ups
1x8 1 plate assist
2x8 2 plate assist
1x7 2 plate assist (failure)

Good-Morning
4x8 with meduim bar weight

Seated from cable row (was waiting for the smith machine to free up)
1x8 25lb
1x8 30lb

Calf raise (on Smith machine)
4x8 with bar + 10lb

Squats (on Smith machine)
4x8 bar + 10lb

Biceps curl with 8lb DBs
4x8

Shoulder press machine, 20lbs
1xfailure

I FELT F'N AWESOME. I didn't want/need a caffeine boost, I kicked ass, my form was spot on on most reps of most exercises, my shoulders are sore and so are my legs and biceps. On my last squat set I was screaming while getting up, and some people at the gym stopped and encouraged me to get up and finish my damn squatting so I did, and it felt awesome.

I maintained a 0:45 - 1:10 resting time, so I had a pretty elevated (~100-120) heart rate throughout the whole thing.

General satisfaction level of my workout: 10/10.

Kinda worried that I might not get enough sleep because of that pepsi thing though, because it might carry on till 2 or 3 in the morning. Wish me luck!
 
davidmhz said:
I FELT F'N AWESOME. I didn't want/need a caffeine boost, I kicked ass, my form was spot on on most reps of most exercises, my shoulders are sore and so are my legs and biceps. On my last squat set I was screaming while getting up, and some people at the gym stopped and encouraged me to get up and finish my damn squatting so I did, and it felt awesome.
Click to expand...

WAY TO GO DUDE!!!! Nice work!

and good luck!
 
Really good work!

I weaned myself off soda to diet soda years ago and have worked my way to carbonated water. I find I just liked the carbonation mostly. I still treat myself to some diet soda on weekends or going out to eat.

You might want to work large movements first in your routine i.e. Squats first
 
August 27/28/29, 2009

Day 10

I ate around 2000 calories, not at all protein balanced, IIRC.

I was so tired after the commercial (that went on till 5am) that I needed to sit the day out.

Day 11

I ate about 2000 protein-balanced calories.

Workout:

10 minute warm up

Squats (on Smith machine)
3x15 bar + 20lb

Calf raise (on Smith machine)
3x15 + 50lb (damn this was hard)

Inclined bench pressing
2x15 bar + 20 lb (near failure in the end)

Assisted Chin-ups
1x15 3 plates
1x13 3 plates (failure)

Good-Morning
3x15 with meduim bar weight

Military press with 10lb DBs
2x15 (difficult!)

Biceps curl with 7.5lb DBs
3x15

Great workout, IMO.

After that, in the night, I had like 4 beers with my peers. So, damn.

Day 12

Ate as if I was going to the gym that day, but did nothing. :(
 
I need to build up some mental strength ASAP.

I have to stop craving for candies if I want to accomplish my goal, I'm sick and tired of postponing my goal and forgetting my motivation.

Who said a lifestyle turnaround was easy? :(

Have you got any advice for me? How do I remain motivated even when it's toughest?
 
August 31, 2009.

Day 14

What I ate:

Morning:
3 slices of turkey breast ham, sliced and diced :p

Lunch:
2 Pork Chops (~120gr lean meat, I cut all fat off)
1/3 cup white rice
lettuce+onion+tomato salad

Mid-afternoon:
Another pork chop (OMG I'm sorry but they were soooo good!)
A little coconut meat

Post workout:
~22gr whey protein + water

Dinner:
1/2 lb burger (Before going to the movies, filled me up for MANY MANY hours)

What I did

10 minutes low to mid intensity elliptical (warm-up)

Inclined bench press
1x10 @ bar weight (45 right?, dunno)
1x8 @ bar+20lb
3x8 @ bar+25 lb (near failure in the end)

Assisted pullup
3x8 @ 2 plates assist (SOOOOOOOOOO near failure, haha)

Good-morning
3x8 @ med bar + 5lb (sort of comfortable)

Military Press
3x8 @ 10lb DBs

Squats
1x12 @ bar+20lb
2x8 @ bar+20lb

Calf Raise
3x15 @ bar+50lb (hurt quite a bit in the end)

Alternating biceps curl
1x8 @ 10 lb DBs
1x8 @ 12 lb DBs
1x5 @ 12 lb DBs (failure)
1x5 @ 10 lb DBs

Forearm wrist rolling
3xF @ 5lb cable machine

Felt great, 40s to 60s rest between each exercise.

Still need a lot of work on my biceps, forearms and lat.dorsi, I'm having big trouble with those pullups. Other than that, my first squat set was 12 reps long because the local trainer was helping me with my form, which was a bit off. I got it right from that point on.

I should post some pics or something to check my progress.

Satisfaction level with my WO: 9/10

:D
 
davidmhz said:
Felt great, 40s to 60s rest between each exercise.

Still need a lot of work on my biceps, forearms and lat.dorsi, I'm having big trouble with those pullups. Other than that, my first squat set was 12 reps long because the local trainer was helping me with my form, which was a bit off. I got it right from that point on.

I should post some pics or something to check my progress.

Satisfaction level with my WO: 9/10

:D
Click to expand...

Just keep going and keep trying you'll get there! :action8:
 
Sept 01, 2009

Day 15

What I ate

Morning:
1 can of tuna
2 eggs, whole, scrambled

Pre-lunch:
1 banana shake (1 banana, 8oz nonfat milk, 1 spoon vanilla ex, cinnammon, 2 ice cubes)

Lunch:
1 Breaded veal steak
1.5 cup Garbanzo beans, boiled w/salt.

Pre-WO
Can't remember, IIRC 1 or 2 turkey breast ham slices
1 X-LARGE cup of coffee, sweetened w/Splenda, a bit of nonfat milk

Post-WO (8pm)
1 serving whey protein (I'm out of Vanilla flavor, THANK GOD, it was getting old)
1 Breaded veal steak

11pm-3am
5 beers (My best friend's B-day)

What I did

Someone once said: "The best program is not necessarily HIIT, fat burning zone cardio or interval, it's the one you stick to". I couldn't see myself committing to HIIT (not yet anyway) so I figured I'd shift stuff around.

Treadmill
03 min -> 5 km/h (walking at a fast pace)
02 min -> 7 km/h (mild jogging)
05 min -> 10 km/h
05 min -> 10.5 km/h
05 min -> 11 km/h
03 min -> 11.5 km/h
03 min -> 10.5 km/h
05 min -> cool down

I felt good, tired of course, but good. Sweaty, up-beat, took me a while to batch my breath again. 10/10 cardio, IMHO.

Starting today, september 2, I'm going to try and spend a month without a drop of alcohol. Why? It's a setback for me and my goal, and, quite frankly, cause I can, damn.
 
September 02, 2009

Day 16

What I ate:

Morning:
2 slices of smoked turkey ham
1 bowl of Special K cereal, w/nonfat milk

Lunch:
~100 gr lean chicken meat
1/3 cup rice
lettuce+tomato+onion salad

Mid-afternoon:
1 slice of smoked turkey ham

Post workout:
~26gr whey protein + water (This one's got carbs, it's not just protein)
1 (yet another) Breaded veal steak
30 gr turkey breast ham
2 slices of white bread

I was sooooooooooooooooo close to having a large size candy bar today! I had it in my hand, and then I thought: if I can drop alcohol, I can surely drop chocolate. I felt bad in that moment, but right now I'm really proud. :)

What I did

10 minutes low to mid intensity running
2 minutes of high intensity running (14+ km/h pace)

Inclined bench press
3x10 @ bar+25 lb (kind of close to failure)

Squats
3x10 @ bar+10 lb (damn this hurts)

Calf Raise
3x15 @ bar+50lb

Assisted pullup
3x10 @ 2.5 plates assist (SOOOOOOOOOO near failure)

Military Press
3x10 @ 10lb DBs

Alternating biceps curl
1x10 @ 10 lb DBs (felt it was too much)
2x10 @ 8 lb DBs

Good-morning
3x8 @ med bar + 5lb (sort of comfortable)

40s to 60s rest between each exercise.

I felt super motivated today. Before going to the gym I was past a caffeine peak, I was hitting a low actually, I thought I was gonna suck today, but I didn't, I kicked ass!

I looked into the mirror today and I am noticing some improvement on my delts and traps. Nothing to be too excited about, yet.

Something I don't quite get: I'm sore after exercise, but the morning after I'm not anymore. Is my body getting used to these exercises? Already? :s

Satisfaction level with my WO: 10/10. Kicking ass and lovin' it!!!
 
davidmhz said:
Day 16
Something I don't quite get: I'm sore after exercise, but the morning after I'm not anymore. Is my body getting used to these exercises? Already? :s

Satisfaction level with my WO: 10/10. Kicking ass and lovin' it!!!
Click to expand...

Great job kicking ass, keep it up!
 
September 03, 2009

Day 17

What I ate

Morning:
1 can of tuna
2 eggs, whole, scrambled

Lunch:
130 grams of stewed beef
1 cup white rice
lettuce+tomato+onion salad

Pre-WO
1 large cup of coffee, sweetened w/Splenda, a bit of nonfat milk

30 minutes post-WO (3:40pm)
1 serving whey protein + 8oz nonfat milk

10pm
One BBQ-Chicken burger.

What I did

Cardio day

Elliptical

03 min -> warm up

30 minutes of this:
2:00 minutes resistance 35 (08~10 cal/min)
1:30 minutes resistance 55 (12~13 cal/min)
0:30 minutes resistance 55 (16~17 cal/min) (The closest to sprinting I could do)

repeat many many times.

03 min -> cool down

I ended up tired as hell, sweating heavily for 20-30 minutes after having stopped, and breathing heavily for a while too. Went to a football game at 7pm and did not have beer, despite my friends offering it for free, so, yay!

But I did have a chicken burger, haha. It was big, but not horribly unhealthy.
 
Last edited:
Thanks you for your encouragement callaway! It is much appreciated and it keeps me going strong.

It's cool to have that accountability and it's motivating to write down everything here. I have increased my BB and DB weight in every exercise and I feel nice.
 
You must log in or register to reply here.
Back
Top