Another week and a new diet. SWEETNESS

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  1. just wanted to thank you all for the trying a bit of everything i can take for the advice and applying it to my diet and workout..and greatly will take anymore suggestions for u all..So have a great day

  2. Believe to Achieve, set the goals high to strive, and push hard to succeed. Self Motivation is my cheerleader in the corner all the way. GO hard or GO home!!!

  3. Just curious but do you sleep?? haha i notice your updates are always at 4a.m.?? hahah I sure hope you get close to 8hrs because its very difficult for your body to properly repair itself with out sleep. . .
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime

  4. I dont go out during the week ya im in bad around 1030 or 11 every night..up by 430 for gym time...Love waking up to a great start..Makes me 10 times more having a feeling i would never see you in a gym that early LOL.

  5. your guess there is correct. . .Sleep is a wonderful thing!! 8+ hrs over this way. . try it sometime. . your body will love you any updates??
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime

  6. i got to add in my last two days of work outs..but otherwise no not really..hate low carb days..bla bla bla..but i will get to intering my workout after my study chem..let me tell you so much FUN..

  7. and ps sleep is not always an option for some of so busy ...its not even funny
    but morning workouts get me moving and feeling great

  8. subbed
    looks like a great log!

  9. Well thank you for all you all out there that read this first of All!!!..
    Ok been a bit bad this week, since it was my ladies (my bestie of all times) bday ..i had some of my bday cake. It was really good and actually not all so bad for you if anyone is interasted I will totally tell you how I made it..but basically low fat browining spread thin, baked in pizza pan, Strawberry Cream chesse fat free of course..strawberries, kiwi and good it was a hit!!!. So happy bday kristi and Mr. Aaelael.

    Ok Now on to business..

    My log for the past week. Basically sticking to the diet except that day and the day after..high carb..nothing too bad..but I have been back on track.

    Wednesday 7/7 -HIgh Carb
    Cardio 35 mintues eliptical, 10 min. tread mile warmup
    -Side Oblique w/dumbell 45lbs 20 reps 4 sets
    -Lying leg rotations w/10 stright up 10 each direction 4 reps
    -bench knee tucks 30 reps 4 sets
    -captians chair 24 reps 4 sets
    -mts side oblique twist 120lbs 1 set 15 reps
    110lbs 3 sets 15 reps

    Thursday 7/8 Low Carb
    Cardio-treadmile 30 min-high/low impact intervals 1-3. Eliptical 15 mint
    chest and tris
    -overhead tri extensions 30lbs 10 reps 4 sets
    -bench dips 15 reps 4 sets
    -Inclined bench press w/dumbells 25lbs 10 reps 4 sets
    -bench press 80lbs 8 reps 4 sets
    -skull crushers 30lbs 8 reps 2 sets
    20lbs 8 reps 2 sets
    -pectoral reverse flys 70lbs 10 reps 4 sets

    Friday 7/9-low carb
    Cardio-Treadmile 10min warm up 35 mintues eliptical
    -pliet squats w dumbell 55lbs 20 reps 4 sets
    -dead lifts 40lbs bar+40lbs weights 12 reps 4 sets
    -leg press 140 lbs 15 reps 4 sets
    -qlute kicks 30 reps 4 sets

    Saturday 7/10-high carb--BDAY OPPS
    10 mile rollerblade

    Sunday 7/11-HIgh CARB

    Monday TODaY 7/12-Low CARB
    Cardio-Treadmile 30 mintues high/low intervals, Eliptical 15 mintues
    -side dumbell obliques 40lbs, 20 reps, 4 sets
    -Leg roationtion w stright legs 10 reps each way 4 sets
    -bench knee tuck 30 reps 4 sets
    -side torsal twist 110lbs 15 reps 4 sets
    -Captian Chairs 24 reps 4 sets
    -vups on half BB 20 reps 3 sets
    -side twist w 10lbs weight ball on half BB 30 reps 3 sets.

    Ok..i have to say i have been feel weaker, NOt sure why..but i do weigh in tomarrow..hopefully some results but i did miss up with my diet this weekend. That means if there is nothing im not supprised. Im sure my bit of weakness has to do with the fact of lack of sleep. I have a hard time sleeping in even when I can but I have a new suppliment to try this week. REally excited and will see what it can do for me!!!! I will keep you posted its in the mail. I guess as I say its time to get back at it..Go Hard or GO more slacking.

  10. i cant see how you can say that workout week is slacking. it would kill me. nice lifts!
    do you log your exact diet, something like would love to see that.
    good luck w/ weigh in.

  11. Damn weight in Im up 142, but I cheated so go figure. Just work harder this week and cant wait to try my new supplements..i need a boost.

  12. Thank you for the Birthday wishes bday is tomorrow hahah. . .looks like your work outs are going quit nicely. . .You know i will ask if anyone that is following along knows the body fat calculation scheme. . for i do not. . and or a website that jessta would be able to go to?? hmmm 2lb flux. . .very interesting. . once the new supplements come in lets acess the diet run it for 3wks and if we see no change its time to go to plan b
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime

  13. it may be lean gains.
    post up your exact macros and diet plan please
    how about a full supplement listing

  14. I have it at the begining of this log..but ill repost ..and no supplements just viatmins and fish oil currently I cycled thru the supress C.

    Diet High.doc

    diet Low.doc

    Name:  June 1 010.JPG
Views: 67
Size:  75.9 KBI

  15. Started Oxylight on sunday

  16. Another week, another chance to dominate the gym LOL..anyway i will get my log up hopefully tonight or tomarrow..Lots to do, Class all day. Anyway thanks again for all you all you read this and keep me motived and give me advice. Advice I saw is like free money take it, use it or not its up to you, but dont devalue it.

  17. Ok here we go: another week down and here is what went down!!

    7/13-Tueday-Low Carb
    Cardio: Treadmill:10 Min Warm up Eliptical 35 mintue intervals
    Chest and Triceps
    -overhead tricep extensions 30lbs 10 reps 4 sets
    -INclined bench press w dumbells 25lbs 10 reps 4 sets
    -Tricep cable pulls 25lbs 10 reps 4 sets
    -Bench press flat 80lbs 10 reps 4 sets
    -pectoral fly 70lbs 12 reps 4 sets
    - Dips(70lbs assist) 10 reps 3 sets
    -Pull ups(70lbs assist) 10 reps 3 sets

    7/14 Wednesday-High Carb
    Cardio: Treadmill 30 mintues intervals, Eliptical 15 mintues
    Back and Biceps
    -mid chest dumbell curls 25lbs 10reps 4 sets
    -stright dumbell raises 25 lbs 10reps 4 sets
    -2 arm bent over dumbell row 25lbs 10 reps 4 sets
    -Cable Curl 25lbs 10 reps 2 sets
    30lbs 10 reps 2 sets
    -HIgh Row 60 lbs 12 reps 4 sets
    -pulldowns 75lbs 10 reps 4 sets
    -detoild reverse flys 45lbs 10 reps 4 sets

    Thursday 7-15-Low Carb
    Cardio -Treadmill 10 mintue warmup, Eliptical 35 mintue intervals
    -Pliet Squats w dumbell 55lbs 20 sets 4 reps
    -Glute kicks 30 reps 4 sets
    -Dead lifts 80lbs 15 reps 4 sets
    -Leg Press 140lbs 15 reps 4 sets( I was weak by this point)
    -Squats on half BB(balance ball) w/10lb weight w/overhead press 30 reps
    3 sets

    Friday-7/16 Day off--took a cheat day I felt all this hard work i earned ONe

    Saturday-7/17 HIgh carb
    Cardio ONly 10 mile rollerblade in one hr

    -3 week cycle Take two a day one in the moring, one in the evening
    -Highly recommanded by friends that say it works will-so lets see
    -high carb
    Cardio-treadmill 30 mintue intervals, Eliptical 15 mintues
    -side oblique 40lbs 20 reps 4 sets
    -leg rotations and stright ups: Reps 10 eacy way and 10 stright 4 sets
    -Bench knee tucks 30 reps 4 sets
    -Captians Chair 25 lbs 4 sets
    -and my workout buddy was we finished the day with that..LOL was not happy and ready for more. Choose those people well or they flake on you!!!

    MOnday-Low Carb -Oxylightpro(super thermogenci)
    cardio-Treadmill 10 mintue warm up, Eliptical 30 mintue intervals

    !!!!New program i tried becuase i found someone welling to come in at 5am in the morning to the Gym-Thank you Lance-Pushed heavy since i had a spotter!!!

    Chest and Triceps
    -Flat Bench w dumbells: 25lbs 10 reps 1 set
    30lbs 10 reps 2 sets
    35lbs 5reps 1 set
    30lbs 8reps 1 set(down set)
    -Declined Bench press(NEW to me): 10lbs w/bar 10 reps 1 set
    20lbs w/bar 10reps 2 sets
    30lbs w/bar 10 reps 1 set
    -Pull up assisted(55lbs-Less finally): 8 Reps 3 sets
    -superset w bench dips: 10 reps 3 sets

  18. Im down to follow along. Lets see what u can do.

  19. Well today was my weight in Still 140lbs. But this week as i said I started the Oxylight hopefully it will help move something on that damn scale or at least when I do my bodyfat in a week or so it will show some results. LETS HOPE or I really will hit the wall with fusteration.

  20. I small update with the oxylight. My vasculinty is crazy since ive been using it..and my energy in the morning has increased intensily. Once I get moving take my oxylight pro and get to they gym, I just want to go. I have had some great gym time these week due to it. So far an A+++++++++

  21. slacking again. I promise to have my past weeks log up today as soon as i get a chance. I Got really excited becuase today I signed up for my first charity run and its a tough One. 6 Miles military style(climping, crawling and it all)thru the mudd. Heck YES
    ..Im raising money any donations any size would be great. If you would like to donate send me a personal message and ill get you an address and where to write a check too, or direct deposit i can write them a check either way, I promise to get the money to them. Here is a link if it lets me post it

  22. Ok here is a link where you can directly donate, in my name so i can run. I need 200.00 to partake.

  23. Ok update past weeks progress. Plus I had to switch up the diet a bit(veggie for brown rice on both meals, NO MORE Brown Rice ).and still going strong on the OXYLIGHTPRO...super great LOVING IT. LOST 2 lbs in 5 days..YES Finally..and if your reading this please if you have 5 dollars donate to my MS mudd run fund. I need 100 dollars to run a 6 mile muddy military still course. the direct link is I say if you have 5 dollars for starbucks..or redbull, or whatever you have everyday, have one day without to help a good cause and plus its a tax right off. Just print prof of your donation and come tax session write it off.

    OK NOW on to Business

    Tuesday 7/20-low carb
    Cardio: treadmill 30 mintues, Eliptical 15 mintues
    -side oblique dumbells 40lbs 20reps 4 sets
    -side oblique twist 25lbs 15 reps 2 sets
    30lbs 15reps 2 sets
    -mts. ab crunch 40lbs 15 reps 4 sets
    -captians chair 25 reps 4 sets
    -v ups 20reps 3 sets SUPERSET w
    -side twist on Half BB 12lbs weight ball 30 reps 3 sets

    Wednesday 7/21 HighCARB
    Cardio-Treadmill 10min warmup, Eliptical 35min
    back and bis
    -mid chest dumbell curls 25lbs 10reps 4 sets
    -stright dumbell raises 25lbs 10reps 4 sets
    -cable bicep curls 25lbs 10 reps 2 sets
    30lbs 10 reps 2 sets
    -detoild reverse flys 40lbs 12reps 3 sets
    45lbs 10reps 3 sets
    -fixed pulldowns 70lbs 15reps 1 set
    75lbs 10reps 2 sets
    80lbs 10reps 1 set
    -assisted pullups (65lbs) 5 reps 3 sets

    Thursday 7/22-Lowcarb
    Cardio-stairs intervals 20min, eliptical 25 mint
    -plait squats 55lbs 20 reps, 4 sets
    -glut kicks 30 reps 4 sets
    -dead lifts 40lbs w/bar 15reps 4 sets
    -leg press 140lbs 15reps 4 sets
    -squats on half BB w/10lb weight ball and arm extentions 30reps 3 sets

    Firday 7/23-OFF CHEAT DAY

    Saturday 7/24-10 mile Rollerblade high carb

    Sunday 7/25-10mile rollerblade worked 13.5hrs..that -low carb-start 10 hr fast(i stop eating at 6pm no later then 7 if schedule conflicts)

    Monday 7/26-Low carb
    Cardio-tread 30min, eliptical 15 mintues
    Chest and Tris
    -inclined bench press w dumbells 30lbs 10 reps 3 sets
    25lbs 10reps 1 set
    -superset w Tri Extenions-30lbs 10 reps 3 sets
    25lbs 10 reps 1 set
    -declined bench press-50lbs 10reps 4sets
    -cable chest pulls 25lbs 10reps 4 sets

    Tuesday 7/27 Low carb -WEIGH IN 138!!!!
    cardio-treadmill 10min warmup, elipitcal 35min
    Back and bis
    -bench rows-30lbs 10reps 3 sets
    25lbs 12 reps 1 set
    -superset w/dumbell bicep curls 20lbs 10reps 4 sets
    -pulldowns 55lbs 12 reps 1 set, 65lbs 10reps 1set, 70lbs 8reps 1 set, 75lbs 6reps 1 set
    -superset w, ab/tri standing pulldowns-25lbs 4 sets
    -rows 60lbs 10reps 4 sets.

  24. Ok. dumb computer just errased my updates. Anyway 2 weeks ago I found out thru an MRI that I have a broken carpal bone in my lower left palm of my hand. The doc said i have to have a caste placed on it and so ya I am now in a caste. The break happened 6 months ago in a atv accident but was never spotted in the basic Xrays. So it sucks, cuz i was doing so good with my weight lifting routine and cant wait to get back to it, but for now im only cardio and the gym major boardum...bla bla bla. So sorry to all who were reading this ..but in about 6 weeks i maybe be back ..if my bone stimulater treatment and caste works..other wise surgery and another 6 weeks in a im hoping for the best and not that. Tell trying to stay motivated by eating less carbs ..more eggs whites and at least getting out to they gym and not feelign sorry for myself. Its hard..but go hard or go home.

  25. sorry to hear about your MRI, but way to stick with the diet and the gym!

  26. Sorry to hear about your recent news. . . .your time will come. . .
    Your Competitive Advantage
    Lift Smart, Lift Hard, Lift For a Lifetime


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