Thaiclinch's weightloss log

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    Thaiclinch's weightloss log


    Okay I started this post in the weight loss forums before I realised that there was a forum area specificaly for workout logs so I will post my past listings and future posts here. Any info criticism is appreciated.

    Okay,
    My name is Adam and I have only been here for about a month. Im trying to drop weight and lean up, Im about 260-265lbs right now Im 6'1", and I train 6-10 times a week between strength training and cardio. My BF is about 22%.

    My supplements Im on are:

    Whey Isolate 3-5 times a day
    Anabolic Pump (AP) 1x3 a day
    Damage control (DCP) 3x3 a day
    L-glutamine 4g w/ every protein shake
    Multi Vitamins (Daily vits) 1x2 a day
    Omega-3 fatty acids (Super EPA) 2X2 a day

    I keep track of my diet on FitDay - Free Weight Loss and Diet Journal
    And I keep track of all of my exercises via a HRT monitor on polarpersonaltrainer.com

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    FitDay.com - Diet and Fitness journal for Thaiclinch

    This is the link to my fitday, its only about 4-5 days in I think, My cheat days are Mon. and Thurs. Those are also the days that I dont train. By cheating I mean I allow my self one cheat meal and I can have a few drinks..Like vodka water or a light beer.

    Now this is my workout log from 2-13, until 2-18

    2-13-07
    Morning 32 min. HIIT cardio on empty stomach, 353 Calories burned, Max HRT 170BPM, AVG hrt 150bpm

    3pm Lift, Arms, Bi's Tri's Abs. 52min. Calories burned 379, MAX Hrt. 148 Avg Hrt 116bpm.

    Evening Cardio 1hr 7min 780 Calories burned, Max Hrt 159bpm,
    Avg Hrt 145.

    2-14-07
    AM HIIT CARDIO empty stomach 340 Calories burned, Max Hrt 172 Avg Hrt 137.

    3pm Lift Legs Shoulders, 1hr 13min. 368 Calories Burned, Max Hrt 141 avg Hrt 97bpm.

    2-15-07 Rest Day, went snowboarding.

    2-16-07

    3pm Lift Chest and Back . 238 Calories Burned, Max Hrt 131 Avg Hrt 107

    Evening Cardio 38min Calories Burned 375 Max Hrt 145 Avg Hrt 131

    2-17-07
    Morning Lift 45min. Calories Burned 258 Max Hrt 135 Avg Hrt 104.

    Evening Cardio 45min 454 Calories burned, MAX Hrt, 158 Avg Hrt 134.

    2-18-07 Still need to update my HRT monitor to see what my totals were.
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    So I have been staying on my regular lifting and cardio rutine, w/ some added rock climbing "bouldering" and my Jujitsu and occasional snowboarding, for the last 2 weeks, all of my lifts are as heavy as I can go to get 3x15 on everything. I took my measurements last Friday and my chest "diaphram" area directly below the pec measured at 42", and today 1 week later I measured in at 43" both measurements were taken cold and no food ad roughly same time of day. So far thats about the only signifigant change that I have seen, even though Im feeling more energized and I feel like Im getting more tone, no loss in waist either, however I gained 1/4" inch in my Right forearm...And it was more than likely from all the reverse curls and rock climbing, "Not that I was bored and lonely."
    Ill post my workouts for the week on Sunday.
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    Training for week feb 19th thru feb 25th

    19th Mon. Rest day

    20th Tue. Standing Cable press 3x15 w/60 #5
    Standing cable rows 3x15 w/60 #5 Move to 70#'s
    Cable incline press 3x15 w/80
    Lat pulldowns 3x15 w/120 2nd to last notch

    21st Wen. Single arm Bicep curl 3x15 w/ 60
    Single arm tri pushdown 3x15 w/80
    Single arm Reverse curl 3x15 w/60
    Single arm tri pulldown 3x15 w/60
    Oblique Crunch 3x20 w/ 100
    Straight Crunch 3x20 w/150

    36min Morning Cardio on ellip. empty stomach

    22nd Thur. No lifting or cardio, all Recreation day,
    2pm Rock Climbing
    730pm Jits training

    23rd Fri. Legs and shoulders
    Leg extension- 4x15 w/ 70 Went up 1set try for 80lbs
    Ham curl- 3x15 w/70 +10lbs
    Front Delt raises 3x15 w/40
    Side Delt raises 3x15 w/30
    Oblique Cable Crunch 3x20 w/150 +50lbs
    Straight Crunch 3x20 w/150

    24th Sat.Standing Cable press 3x15 w/60 on one leg
    Standing cross over cable rows 3x15 w/70
    Cable incline press 3x15 w/90 moved up 10lbs used to be 80lbs tough step up.
    Lat pulldowns 3x15 w/120 2nd to last notch, forearms burned, I think I still havent recovered from rock climbing.
    Abs..Trunk rotation standing w/ cable across body 3x15w/70
    Abs..Elbow to opposite knee 3x20 w/140

    48 Min Cardio session in morning empty stomach.

    25th Sun. Off

    Total # of exercises through week= 7
    Total Calories burned for week= 3522
    Total Time of exercise for week = 7hrs 3min
    Total calorie intake for the week= 12,094
    Avg. Calories burned weekly w/out exercise= 31,906
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    Work out log from Feb 26-March 4th

    2-26-07
    45 Min morning cardio empty stomach
    4th.) Single arm Bicep curl 3x15 w/ 60
    3rd.) Single arm tri pushdown 3x15 w/80
    2nd.)Single arm Reverse curl 3x15 w/60 DID EVERYTHING IN REVERSE
    1st. )Single arm tri pulldown 3x15 w/60
    Standing Cable press 3x15 w/60 on one leg
    Oblique Crunch w/150
    Straight Crunch w/150

    2-27-07 Off day, Lots of equipment deliveries, did Jujitsu at 9pm.

    2-28-07
    40 Min morning cardio empty stomach
    Legs and shoulders
    Leg extension- 4x15 w/ 80 moved up 10lbs
    Ham curl- 3x15 w/70 +10lbs
    Leg press w/ calf raise 3x15 w/280
    Front Delt raises 3x15 w/40
    Side Delt raises 3x15 w/30
    Abs..Trunk rotation standing w/ cable across body 3x15w/70
    Abs..Elbow to opposite knee 3x20 w/140

    3-1-07 Off day, rested ate what I wanted Did 9pm jujitsu

    3-2-07
    44 Min morning cardio empty stomach

    I needed yesterday off I was feeling very drained and unmotivated
    I woke up today and did 45min cardio on ellip, very high intensity and felt like 110%.

    Standing Cable press 3x15 w/60 on one leg
    Standing cross over cable rows 3x15 w/80 +10lbs
    Cable incline press 3x15 w/90 this was hard last week and almost easy today.
    Lat pulldowns 3x15 w/120 2nd to last notch
    Oblique Cable Crunch 3x20 w/150
    Straight Crunch 3x20 w/150

    3-3-07
    25 Min morning cardio empty stomach

    Measurements Cold
    Chest 42 1/2" Below nipples - 1/2"
    Waist at belly button 43 1/4" + 1/4"
    Left bicep cold flex 18" +1/4"
    Left forearm cold flex 14 3/4" +1/4"
    Right Bicep Cold flex 17 1/2"+1/4"
    Right forearm cold flex 14 1/2" Same
    Left Thigh Cold flex 26 1/4"
    Right thigh Cold flex 26 1/4"

    Exercise (#) 8
    Duration (hh:mm) 06:09
    Calories (cal) 3442
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