Cruel Intentions Journal (cgrame)

C

cgrame

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Today I went to the gym and got my BMI measured. When I got the results I was sad. I do realise that it is mainly my fault. I havent been dieting exactly the way that I should and even though I have been going to the gym "a lot" I have mainly been doing the things that I want to do and not the things I should be doing.

My name: Chris
Age: 22
Height: 5' 9"
Weight: 222
BF %: 23.7
BMI: 32.8
Time invested: 4 months

These are my pictures from July (3 months into working out)





These are my pictures from August (4 months into working out)





What I've been doing is isolated excersizes, very little cardio and eating a moderate diet. I also quit smoking 4 months ago.

What I would like to do is find a full body routine, pick up my cardio and get a stricter (planned out) diet.

My goal right now is to lose weight, i'd really like to loose some before halloween (around 10 lbs). I would like to be able to fit in a size 32 jeans again (currently 36/38).

Things I need to do:

1. find a full body routine that helps to lose weight.
2. increase cardio to 3 1/2 - 4 1/2 hours a week.
3. make a diet plan.

Chillen helped me figure out that I should be eating 2300 calories on my non-workout days and 2800 calories on the days that I do workout.
 
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Good luck, stand strong and make it happen. :)
 
Here are my two cents:

For weight training, check out The New Rules of Lifting. I have done strictly ompound workouts since reading that.

For cardio motivation, sign up for a 5k run or a metric century (100 km) bike ride (if you have a bike) or, even better, a sprint triathlon before the end of the year. That will motivate you to work the cardio and lose the weight before then.
 
Seems like you are keen on weight loss but are not burning the fat quick enough.

Firstly dont be disheartened.

Secondly change your routine. The type of training that you have mentioned is training that I have used on a number of my clients and you can take it directly from my site. The good thing about it is that it will give you the cardio effect but will also ensure that you dont lose and actually develop your muscle shape and tone.

Check it out on

Let me know if you have any questions as I would be more than happy to help out.
 
Squats: 135 x 12, 155 x 12, 175 x 10
Chest (upper): 135 x 12, 155 x 12, 175 x 9
Walking lunges: 40 x 12, 40 x 12, 40 x 8 (each leg)
Rows: 135 x 12, 135 x 12, 135 x 12
Tricep pulldowns: 45 x 12, 60 x 12, 70 x 12
Woodchops: 60 x 12, 60 x 12, 60 x 12 (each side)
after each set did 1 minute planks
External rotations: 20 x 10, 20 x 10, 20 x 10 (each side)
 
NoLoveLost; said:
Welcome to the world of journaling! Have at it!
Click to expand...

thank you very much!

I was going to do cardio yesterday but I had just went from NY to Pennsylvania and I was only on 3 hours of sleep.

So today I'm going to go for a long walk with my cousins dogs.

I'm going to try and get a guest pass to my cousins gym so I dont miss a day of my routine.

This little 3 day trip is throwing me off already ugh!
 
cgrame said:
thank you very much!

I was going to do cardio yesterday but I had just went from NY to Pennsylvania and I was only on 3 hours of sleep.

So today I'm going to go for a long walk with my cousins dogs.

I'm going to try and get a guest pass to my cousins gym so I dont miss a day of my routine.

This little 3 day trip is throwing me off already ugh!
Click to expand...

Never let a little "interference" stop you! We all have things that crop up, but that doesn't mean, we can't keep it going. Things like this will happen, that's just life.......

Just get back in there and........... get 'er done! :D
 
Chest (bench press): 135 x 12, 185 x 11, 225 x 6
Chin ups: 3 sets of 12 with 85lbs assistance
Leg extensions (single leg): 3 sets of 12 @ 60 (couldn't do step ups like my routine demands cause i didn't have the equipment at my cousins gym.)
Military press: 95 x 12, 95 x 10, 95 x 6
Rows: 25 x 12, 35 x 10, 35 x 7
Abs: 10 crunches then 30 second side planks (each side) 3 sets
Arnold Press: 25 x 9, 25 x 7, 25 x 5
 
I got a little bit of cardio in today by playing catch with my little cousin in Pennsylvania. the truth is tho if the ball got too far away from me i made him go get it :violent: but i did sweat a lot.

this whole trip has been a bust as far as eating goes. it really is almost effortless to eat ****ty. when I go back to NY tomorrow I will develop a nutrition plan. I already sent a PM to a member who really knows his stuff to help me get started.
 
Deadlifts: 115x12, 135 x 12, 155 x 8
Chest (decline bench): 135 x 12, 155 x 12, 175 x 9 [could have went heavier but didn't have a spot.]
Walking Lunges: 20 x 12, 20 x 12, 20 x 10
Rows: 95 x 12, 105 x 12, 115 x 12
Bicep (2 arm cable curls): 30 x 12, 40 x 12, 50 x 10
Abs:
60 x 12 Wood chops each side
30 sec plank
(body felt exhausted so had to change it up)
Crunches + Yoga ball + Cable: 20 x 10 x 3
External Rotations: 20 x 12, 20 x 12, 20 x 10
 
I actually did this yesterday but left my journal in my gym bag so posting today

Also started tracking my food progress with FitDay +

Squats: 145 x 10, 165 x 10, 185 x 8
Chest (upper): 145 x 10. 145 x 9, 145 x 7
Walking lunges: 40 x 12, 40 x 10, 40 x 9
Rows: 95 x 12. 115 x 12, 125 x 12
Tricep pulldowns (w/ towel): 40 x 12 x 3
Woodchops: 60 x 12, 60 x 12, 60 x 12 (each side)
Crunches: 15 x 3
External rotations: 20 x 11, 20 x 11, 20 x 11 (each side)
 
NBS 4life said:
Hey mate, I have just had a read of your journal. Have you thought about doing High Intensity Interval Training for your cardio?
Click to expand...

Hmm do you think that would be good for me NBS? The person who originally started helping me set everything up was Chillen but he hasnt spoken to me in quit a while. It's something I'm definitely interested in though
 
Pretty ****ty workout today. I have excuses but even I don't feel like hearing them. Let's just say it was 1 thing after the other.

Chest (regular bench): 145 x 12. 195 x 10, 225 x 5, 225 x 3
(very upset with these numbers)
Chin ups: 80 assist x 11, 80 x 10, 80 x 7
(same with these)
Step ups: wore long shorts which really messed me up, didn't do these
Military Press: 95 x 12, 95 x 10, 95 x 7
Rows (cables): 120 x 12 x 3
Core: 12 x 40 x 3 crunches with cables + yoga ball, 30 sec side planks each side x 3
Arnold Press: 20 x 10, 20 x 7, didn't do the last set

I think the reason this workout sucked was because I ate to long before I actually worked out.
 
Looks like you did pretty good to me!:beerchug:

You did upper chest yesterday? and reg. today? pluss tris yesterday and rows. Are you giving yourself enough rest?

Think about it.:angry3:

Rest, then BLAST your workouts!
 
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JohnnySolo said:
Looks like you did pretty good to me!:beerchug:

You did upper chest yesterday? and reg. today? pluss tris yesterday and rows. Are you giving yourself enough rest?

Think about it.:angry3:

Rest, then BLAST your workouts!
Click to expand...

lol yeah bro I had done them the day before yesterday but left my book in my car so i never got to post it up.

check the post it says

"I actually did this yesterday but left my journal in my gym bag so posting today" :xmas:
 
So i tried HIIT today for the first time ( sort of )

Elliptical - Random - Level 5 (warm up) - Level 10 (HIIT state)

10 Min Warm up

20 Sec HIIT
1 Min Slow

20 Sec HIIT
1 Min Slow

20 Sec HIIT
1 Min Slow

20 Sec HIIT
1 Min Slow

20 Sec HIIT
1 Min Slow

5 Min Cooldown

****t I already got a headache
 
drank last night, feel like i should account for the liquor =(

2 bud lights
1 shot of vodka
6 gin + tonics

got my workout tonight after Halloween 2 or the Gamer, will report back then
 
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