Full Body Transformation Log

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    Meal plan i will be following.

    Meal 1

    10 egg whites
    1 cup oatmeal with teaspoon of cinnamon
    1 banana
    16 oz of water
    2 OEP
    1 Alpha T2
    2 Need 2 Slin

    Meal 2

    Meal replacement drink
    16 oz of water
    1 tablespoon of honey
    1/2 cup of raisins
    2 EFA lean gold with Tonalin CLA

    Meal 3

    8oz of either lean sirloin steak, Venison, or chicken
    1 cup brown rice
    1 large serving of garden salad
    2 Alpha T2
    1 OEP
    2 Need2Slin
    16 oz of water

    Meal 4

    Meal replacement drink

    or

    4 oz Chicken, Mahi Mahi fish, or Orange Roughy
    1/2 sweet potato
    2 EFA lean gold with Tonalin CLA
    16 oz of water

    Meal 5

    4 oz Orange Roughy, or chicken
    2 scoops of Whey Protein
    2 scoops of BCAA
    16 oz of water
    2 Need2Slin
    1 pack of ISS Vitamins

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    Very nice...looks like you have everything planned out perfectly
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    Well i found my challenge for now. Wasn't filling super strong today just kinda felt blah. As i started to work out i just put on some weight not thinking about how much it actually was. Pushed up 3 times on the incline bench press and was like what the hell this feels heavier than normal. So i stopped and counted the how much was on there. Well i had 210 lbs on there. I just barely hit 200 lbs as my normal workout weight last week.
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    Quote Originally Posted by Onlychevy6 View Post
    Well i found my challenge for now. Wasn't filling super strong today just kinda felt blah. As i started to work out i just put on some weight not thinking about how much it actually was. Pushed up 3 times on the incline bench press and was like what the hell this feels heavier than normal. So i stopped and counted the how much was on there. Well i had 210 lbs on there. I just barely hit 200 lbs as my normal workout weight last week.
    That's got to bring a smile - unexpected and pleasant surprise

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    Yes Ma'am it was nice surprise. I don't take any pre-workout supplements. I have tried it a couple of times in the past. But not normally. With the supps that i am currently taking. I think i am going to try some of the non-stim genomyx protocol.
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    Quote Originally Posted by Onlychevy6 View Post
    Yes Ma'am it was nice surprise. I don't take any pre-workout supplements. I have tried it a couple of times in the past. But not normally. With the supps that i am currently taking. I think i am going to try some of the non-stim genomyx protocol.
    Whether you use preworkout products or not is really irrelevant, since it's not the product that is going to give you progress (although with the right nutrition and training it can help with progress), and too many people rely on products for results, when, as you have personally learned, it is generally pretty much everything BUT the products that contribute the MOST towards one's results.

    ~Rosie~
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    So week one is down and ended this past Sunday. I lost 2 lbs. Week two has began and as of this morning i have already lost another 3lbs. and i still have the rest of the day as well as week to go.
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    Keep pushin it hard
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    As of today i am 4 lbs away from breaking into the 250's. Hopefully come Sunday there might be a chance i can break into the 50's. If not all is good. Really enjoying the supplements i am on right now. And the diet well like i have said before i still need to get used to it. Adding the extra calories and taking these supps. Make it sort of tough but manageable. In the beginning it was tough. But all is good.
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    Quote Originally Posted by Onlychevy6 View Post
    As of today i am 4 lbs away from breaking into the 250's. Hopefully come Sunday there might be a chance i can break into the 50's. If not all is good. Really enjoying the supplements i am on right now. And the diet well like i have said before i still need to get used to it. Adding the extra calories and taking these supps. Make it sort of tough but manageable. In the beginning it was tough. But all is good.
    Excellent! If you don't make it this week, then by the end of next week for sure! You'll get there, bud. Just keep going and be consistent - you have come so far already; be proud of yourself for that!

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    Thanks rosie. That is how I look at it. It is nice when people you havent seen in a while say what the heck happened. You look bigger but smaller. It is nice to say I have lost about 40 lbs of fat and gained 10 lbs of muscle.
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    Quote Originally Posted by Onlychevy6 View Post
    Thanks rosie. That is how I look at it. It is nice when people you havent seen in a while say what the heck happened. You look bigger but smaller. It is nice to say I have lost about 40 lbs of fat and gained 10 lbs of muscle.
    No worries And absolutely!
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    Update. Well this past week has ended. I didnt hit what I was looking for, but that is just me with high expectations. Started the week at 268. As of this morning fresh out of bed after the morning tinkle I was 263.6. I was pushing to break into the 250s for the first time in years. So my new goal for this week is to hit the mid to low 50s.

    I am so thankful for all the responses and encouragement by all of you.

    Thanks
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    Keep up the good work.

    I would personally recommend that you pay more attention to waist size than scale weight. Even though you have a lot of weight to lose to reach your goal you would be surprised how much muscle you put on without even realising it. I remember working with a male who was very overweight and he was amazed that his weight stayed static despite dropping inches off the waist. To start with he was concerned his weight wasn't moving until he was in the slimmest jeans he had worn in years and had arms that made his friends envious!

    I am not saying weight loss won't occur, it obviously will but weight loss isn't always fat loss. Keep as much muscle as possible.
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    So true. My scale weight has been up and down. But the inches have been dropping consistant. Thats why I post up measurements. And the clothes are fitting much better. I am wearing things I havent wore in a couple of years.
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    Quote Originally Posted by Onlychevy6 View Post
    Update. Well this past week has ended. I didnt hit what I was looking for, but that is just me with high expectations. Started the week at 268. As of this morning fresh out of bed after the morning tinkle I was 263.6. I was pushing to break into the 250s for the first time in years. So my new goal for this week is to hit the mid to low 50s.

    I am so thankful for all the responses and encouragement by all of you.

    Thanks
    It's still progress, so you should be pleased with it - just remember that the longer you take to reach your goal, the more likely you are to maintain or better it!

    Always


    Quote Originally Posted by Onlychevy6 View Post
    So true. My scale weight has been up and down. But the inches have been dropping consistant. Thats why I post up measurements. And the clothes are fitting much better. I am wearing things I havent wore in a couple of years.
    Exactly - scale weight is not everything; in fact, it's IRrelevant really, IMO. The mirror, girths, and how your clothes fit and feel are far better indicators of what is going on re body composition than scale weight.

    You're doing great!

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    Thursday 6-2-11

    Cardio H.I.I.T. 15 Minutes

    Incline Barbell Press
    1 set 15 reps 200 lbs
    1 set 8 reps 210lbs
    1 set absolute failure 210 lbs 8 times

    Dumbbell Bench Press
    1 set 15 reps 65lbs
    1 set 8 reps 65 lbs
    1 set absolute failure 65 lbs 6 times

    Dumbbell Fly
    1 set 15 reps 35 lbs
    1 set absolute failure 35 lbs 10 times

    Dips
    1 set absolute failure 150 lbs 15 times

    Friday 6-3-11

    Wide grip Pull Down Front
    3 set 10 reps (Or as many as possible) 120lbs 30 times

    Barbell Bent Over Row
    1 set 12 reps 190 lbs
    1 set 8 reps 190lbs
    1 set absolute failure 190 lbs 8 times

    Seated Cable Row
    1 set 15 reps 150 lbs
    1 set absolute failure 150 lbs 8 times

    Saturday 6-4-11
    Cardio 35-40 minutes moderate pace Speed/Minutes 5.5/35

    Abs Lying Crunch
    2 sets of 20

    Hanging Leg Raise
    3 set of 25

    Lying Side Crunch
    3 set 15 each side

    Machine Crunch with Weight 1 set of 10 120lbs

    Sunday 6-5-11

    Barbell Press Front
    1 set 15 reps 160 lbs
    1 set 8 reps 160 lbs
    1 set absolute failure 160 lbs 8 times

    Barbell Shrug
    1 set 15 reps 190 lbs
    1 set 8 reps 190 lbs
    1 set absolute failure 190lbs 8 times

    Dumbbell Side Lateral
    1 set 15 reps 25 lbs
    1 set 8 reps 25 lbs
    1 set absolute failure 25 lbs 8 times

    Dumbbell Rear Lateral
    1 set 15 reps 30 lbs
    1 set absolute failure 30 lbs 10 times

    Monday 6-6-11

    Cardio H.I.I.T 15 Minutes

    Bicep & Triceps Standing Barbell Curl
    1 set 15 reps 60 lbs
    1 set 8 reps 60 lbs
    1 set absolute failure 60lbs 8 times

    Preacher Curl
    1 set 15 reps 60 lbs
    1 set absolute failure 60 lbs 10 times

    Incline Dumbbell Curl
    1 set absolute failure 35 lbs 15 times

    Lying Tricep with EZ curl bar
    1 set 20 reps 80 lbs
    1 set 8 reps 80 lbs
    1 set absolute failure 80 lbs 8 times

    Tricep Pushdowns Using straight bar
    1 set 15 reps 100 lbs
    1 set absolute failure 100 lbs 8 times

    Tricep Pushdowns Using Rope
    1 set absolute failure 120 lbs 12 times

    Tuesday Off 6-7-11
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    Wednesday 6-8-11

    Tonight's workout

    Legs

    Squats

    1set of 20 450 lbs
    1set of 8 540 lbs (Personal Best)
    1 set absolute failure 540 lbs 8 times

    Leg Press

    1 set of 15 720 lbs (Personal Best since knee surgery)

    Leg Extensions

    1 set absolute failure 120 lbs 15 times

    Lying Leg Curl

    1 set absolute failure 80lbs 15 times

    Seated Calf Raises

    1 set of 20 80 lbs
    1 set of 15 80 lbs
    1 set of absolute failure 80 lbs 8 times


    Needs less to say as i was finishing up my legs i started to cramp in my calves and damn i wanted to puke. Great Workout.
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    Incredible job on the TWO Personal Bests! You have a LOT to be proud of, and much, much more by the time you are finished your journey to where you want to be!

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    Nice goin man!
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    Just for clarification the squats were on the machine not barbell.
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    So yesterday was ab work and cardio via 1/2 acre of yard work for my daughter 9th bday party. Took my normal dosage of products. Can I say this you sweat you arse off when it is 95+ degrees out side and you have a big yard to mow and weed eat. Then have boxes and boxes of steff to put away in the shed going up and down the ladder. Sheesh.
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    i think starting Monday i will add some bcaa to my diet. I have only been taking it after my evening workouts. Well I think i am going to take some with my morning breakfast then again about 30 minutes prior to my work out and then again 30 minutes or so afterwards.
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    awesome job my friend... keep it up!
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    Thanks nj2
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    6-15-11

    Shoulder Front Press

    1 set of 15 160 lbs
    1 set of 8 160 lbs
    1 set of absolute failure 160 lbs 8 times

    Barbell Shrugs

    1 set of 15 270 lbs (Personal Best)
    1 set of 8 270 lbs
    1 set absolute failure 270 lbs 8 times

    Dumbbell Side Lateral

    1 set of 15 45 lbs
    1 set of 8 45 lbs
    1 set of absolute failure 45 lbs 6 times

    Dumbbell Rear Lateral

    1 set of 15 45 lbs
    1 set absolute failure 45 lbs 12 times
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    ok so my arms feel like the are going to explode. Did my entire arm workout with stopping to rest. I must say it actually felt really good. Then did some cardio afterwards.

    6-16-11

    Standing Barbell Curl

    1 set of 15 60 lbs
    1 set of 8 60 lbs
    1 set absolute failure 60 lbs 8 times

    Preacher Curl

    1 set of 15 60 lbs
    1 set absolute failure 60 lbs 15 times

    Incline Dumbbell Curl

    1 set absolute failure 30 lbs 20 times each arm

    Lying Tricep with EZ curl Bar


    1 set of 20 80 lbs
    1 set of 8 80 lbs
    1 set absolute failure 80 lbs 8 times

    Tricep Pushdowns Using Straight Bar

    1 set of 15 80 lbs
    1 set absolute failure 80 lbs 15 times

    Tricep Over Head Extensions using Rope

    1 set absolute failure 140 lbs 12 times
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    Some nice workouts there Jeff!!
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    6-18-11

    Leg day

    Machine Squats
    1 set of 15 540 lbs
    1 set of 8 540 lbs
    1 set of absolute failure 540 lbs 8 times

    Leg Press

    1 set of 15 720 lbs

    Leg Extensions

    1 set of 15 145 lbs

    Lying Leg Curl

    1 set of 12 100 lbs

    Stiff Legged Dead Lifts


    1 set of 15 290 lbs


    Seated Calf Raises

    1 set of 20 120 lbs
    1 set of 15 120 lbs


    And yes i chunked up water after all was done outside.... YUCK..
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    so the last few days have been crazy. Had some friends and family get evacuated from there homes due to a massive fire. It is now only 9 miles from my house. We need some rain really bad. Today was an off day, Yesterday was abs. And this weekend was when stuff hit the fan.
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    Quote Originally Posted by Onlychevy6 View Post
    so the last few days have been crazy. Had some friends and family get evacuated from there homes due to a massive fire. It is now only 9 miles from my house. We need some rain really bad. Today was an off day, Yesterday was abs. And this weekend was when stuff hit the fan.
    Yeh those fires have been bad in some areas. Its pretty messed up and I feel for anybody going through that. Its actually the opposite of that here. We've had more rain than we can handle. Hope you guys get some soon...
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    I hope your family and home are ok...life can be so unfair. Completely out of your control
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    Thank you both rick and natty. Family and friends are doing fine at this moment. No one knows yet if there homes were destroyed yet. We finally got some rain last night so hopefully it will help the situation.
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    6-22-11

    15 min. of H.I.I.T. Cardio in the am

    Incline Barbell Press

    1 set 15 200 lbs
    1 set of 8 200 lbs
    1 set of absolute failure 200 lbs 8 times

    Dumbbell Bench Press

    1 set of 15 70 lbs
    1 set of 8 70 lbs
    1 set absolute failure 70 lbs 8 times

    Dumbbell Flys

    1 set of 15 80lbs
    1 set of absolute failure 80 lbs 12 times

    Dips

    1 set of absolute failure 120lbs 15 times


    45 minutes of Moderate Pace Cardio after workout


    This trend will continue for the next 5 days to see how far i can push my self.
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    Keep up the good work!
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    Nice chest workout Chevy!! Numbers look good!!
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    6-23-11

    Wide Grip Pull Downs

    3 sets of 10 120 lbs

    Nautilus Mid Row Machine

    1 set of 12 175 lbs
    1 set of 8 175 lbs
    1 set absolute failure 175 lbs

    Precor Seated Cable Row FT332 Machine

    1 set of 15 60 lbs each arm
    1 set of absolute failure 60 lbs each arm



    40 minutes of medium pace cardio
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    6-24-11

    45 minutes of cardio followed by abs tonight.

    Tested my body fat. Of course it was done right after my work out so might not be completely accurate. I am now at 27.5% and my scale weight after the workout was 264.2 so that means after i should be in the morning around 260-262. Once I dry out over night.
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    6-25-11

    Used all machines today and workout was in fasted state.


    Seated Shoulder Press

    1 set of 15 185 lbs
    1 set of 8 185 lbs
    1 set of absolute failure 185 lbs 6 times

    Side Laterals

    1 set of 15 110 lbs
    1 set of 8 110 lbs
    1 set of absolute failure 85 lbs

    Seated Rear Delts

    1 set of 15 80lbs
    1 set of 8 80 lbs
    1 set absolute failure 80 lbs 8 times

    Shrugs machine

    1 set of 15 270 lbs
    1 set of 8 270 lbs
    1 set absolute failure 270 lbs

    30 minutes of cardio
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    6-27-11

    15 Minutes of H.I.I.T Cardio after workout

    Standing Barbell Curl

    1 set of 15 60 lbs
    1 set of 8 60 lbs
    1 set absolute failure 60 lbs 8 times

    Preacher Curl

    1 set of 15 70 lbs
    1 set of absolute failure 70 lbs 12 times

    Standing Cable Curl

    1 set of absolute failure 40 lbs 20 times each arm

    Tricep extension machine


    1 set of 20 90 lbs
    1 set of 12 90 lbs
    1 set of absolute failure 90 lbs 12 times

    Tricep Pushdowns with Straight Bar


    1 set of 15 80 lbs
    1 set of absolute failure 80 lbs 15 times

    Tricep Overhead extensions


    1 set of absolute failure 120 lbs 15 times
  •   

      
     

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