***DP's Workout Log***

[dpatterson]

Well, I have just completed my Leviathan Log over in the Sups Forum and have become addicted to this place so I am going to start a Workout Log over here.

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Brief History:

Jan 2007

• 290lbs
• 30% BF

Jun 2007 (Pre Sup Log)

• 258lbs (-32lbs)
• 25% BF (-5% BF)

August 2007 (Post Sup Log)

• 249lbs (-41lbs)
• 21.8% (-8.2% BF)

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Short-Term Goals:

• Obtain Body Weight of 245 by August 31st
• Obtain Body Fat % of 20% by August 31st

Long-Term Goals:

• Obtain Goal Weight of 230lbs
• Obtain Goal Body Fat of 12%
• Increase Stamina and Overall Conditioning

Current Supplements:

• Morning:
  • 1 Scoop On Whey Protein
  • 2 Scoops Purple Wraath - Every Other Day
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)

• Afternoon:
  • 1 Omega 3 (Fish Oil)
  • 1 Scoop On Whey Protein (Post Workout)

Cardio WorkOut:

• Fasted Cardio (6am) - 2.3 Miles Every other Day
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• HIIT Cardio - Treadmill or Elliptical - 20 Minutes
  • Warm up for 3 Minutes
  • Full Sprint for 1 Minute
  • Walk for 2 Minutes
• Racquetball (Post Workout) - 30 to 60 Minutes
• Swimming
• Walking (7pm) - 2.3 Miles Pushing Double Stroller

Weight Training Schedule:

• Monday & Thursday: Chest / Triceps
  • Incline
  • Bench
  • Decline
  • Cable Flys
  • Skullcrushers
  • Tricep Pushdown
  • Tricep Pulldown (Ropes)
  • Tricep Pulldown (Wide Under Grip)

• Tuesday & Fridays: Shoulders/Legs
  • Overhead Press
  • Front Raises
  • Lateral Raises
  • Rear Delt Raises
  • Incline Leg Press
  • Leg Curl
  • Leg Extension
  • Squats

• 
  [*]Wednesday: Biceps / Back / Abs
  • Upright Row
  • Seated Row
  • T-Bar
  • Hammer Curls
  • Concentration Curls
  • Cable Curls

Heart Rate Monitoring: Via Traix C8
Target Heart Rate as calculated from Target Heart Rate Calculator

I put myself in the Higher than Average Exercise category.

• Resting Heart Rate: 53 bpm
• Low End Target Heart Rate: 133 bpm
• High End Target Heart Rate: 171 bpm
• Max Heart Rate to Date: 179 bpm

Diet: Cals/2500 Fat/80 Carbs/200 Protein/275+

• Breakfast - 6am
  • 1C Protein Shake + Fat Free Milk
  • 1C Fiber One Cereal + Fat Free Milk
  • 1 Serv Go Lean Whole Wheat Oatmeal
• Meal #1 - 10am
  • Chicken, Tuna, or Turkey
  • Apple or Banana
  • Natty PB or Natty Almond Butter
• Lunch - 1pm
  • Chicken, Turkey, Lean Beef
  • Green Beans, Mixed Veggies, Broccoli, Zucchini
• Meal #2 - 3:30pm
  • Chicken, Turkey, Tuna
  • Apple, Banana, Cottage Cheese
• Meal #3 - Post Workout
  • Protein Shake + Fat Free Milk
• Dinner - 7pm
  • Chicken, Lean Beef, Turkey, Fish
  • Any Green Veggies
  • Sweet Potato
• Meal #4 - 10pm
  • Cottage Cheese or Natty PB/Almond

So it begins again...

DP

DP's Leviathan Fat Loss Log

 

[dpatterson]

Day 1 - DP's Workout Log

Started out this morning with a 2.3 Mile Walk/Run Fasted Cardio. I am going to be doing this every other day. Did not have alot of time to be in the Gym today so we played 3 Games of Racquetball. So I guess you can say today was a Cardio Day.

Questions:
Cell Mass: What has everyone found to be the best way to dose creatine?

Purple Wraath: What has everyone found to be the best way to dose BCAA's? Currently, I am using them (24g) Pre/During/Post Fasted Cardio. Should I spread this amount out throughout the day?

Short-Term Goals:
Obtain Body Weight of 245 by August 31st
Obtain Body Fat % of 20% by August 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

WorkOut: 08/10/2007

• Fasted Cardio - 2.3 Miles (27:50 Minutes)
• Racquetball - 3 Games to 15 (60 Minutes)

Supplements:

• Morning:
  • Protein Shake
  • BCAA's
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)

• Afternoon:
  • Protein Shake
  • 1 Omega 3 (Fish Oil)

Diet:

• Breakfast - 6am
  • 1C Protein Shake + Fat Free Milk
  • 1C Fiber One Cereal + Fat Free Milk
• Meal #1 - 10am
  • 5.5oz Tuna
  • Small Apple
• Lunch - 1pm
  • Chinese Food... I know where does that fit on the diet?
• Meal #2 - 3:30pm
  • None
• Meal #3 - Post Workout
  • Protein Shake + Fat Free Milk
• Dinner - 7pm
  • 8oz Chicken Breast
  • 1/2C Corn
  • 1C Green Beans
• Meal #4 - 10pm
  • 1/2C Cottage Cheese

 

[mfbb]

looks good man...what kind of volume are u doing for the lifts? i ask because it seems as if doing that many exercises per muscle twice a week with a high volume would def be overtraining

 

[dpatterson]

I have been doing moderate weight usually to 10 reps each. Main focus has been on fat loss but looking to change it up and really push the weights.

Generally my Current Routine:

Weight Training Schedule:

• Monday & Thursday: Chest / Triceps
  • Incline - 65/70/75x10
  • Bench - 70/75/80x10
  • Decline - 70/70/75x10
  • Cable Flys - 50/60/60x10
  • Skullcrushers - 35/40/45x10
  • Tricep Pushdown - 50/60/60x20
  • Tricep Pulldown (Ropes) - 50/50/60x20
  • Tricep Pulldown (Wide Under Grip) - 50/50/60x20

• Tuesday & Fridays: Shoulders/Legs
  • Overhead Press - 135/145/155x10
  • Front Raises - 25/25/30x10
  • Lateral Raises - 25/25/30x10
  • Rear Delt Raises - 25/25/30x10
  • Incline Leg Press - 360/450/540x10
  • Leg Curl - 120/130/140x10
  • Leg Extension - 120/140/160x10
  • Squats - 135/135/225x10

• 
  [*]Wednesday: Biceps / Back / Abs
  • Upright Row - 50/55/65x10
  • Seated Row - 130/140/150x10
  • Hammer Curls - 45/50/55x10
  • Concentration Curls - 45/45/50x10
  • Cable Curls - 80/90/100x10

 

[dpatterson]

Did my Fasted Cardio again this morning. Actually came in 51 secs faster than last time. I am finding that I am having to run more and more each time.

Questions:
Cell Mass: What has everyone found to be the best way to dose creatine?

Short-Term Goals:
Obtain Body Weight of 245 by August 31st
Obtain Body Fat % of 20% by August 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

WorkOut: 08/13/2007

• Fasted Cardio - 2.3 Miles (26:59 Minutes (-00:51))
  • Walk first 1/2 Mile
  • Run until BPM > 171
  • Walk until BPM < 133
• Racquetball - 3 Games to 15 (60 Minutes)

Weight Training Schedule:

• Monday: Chest / Triceps
  • Incline
  • Bench
  • Decline
  • Cable Flys
  • Skullcrushers
  • Tricep Pushdown
  • Tricep Pulldown (Ropes)
  • Tricep Pulldown (Wide Under Grip)

Supplements:

• Morning:
  • Protein Shake
  • BCAA's
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)

• Afternoon:
  • Protein Shake
  • 1 Omega 3 (Fish Oil)

Diet:

• Breakfast - 6am
  • 1C Protein Shake + Fat Free Milk
  • 1C Fiber One Cereal + Fat Free Milk
• Meal #1 - 10am
  • 5.5oz Tuna
  • 1C Cottage Cheese
• Lunch - 1pm
  • 6" Turkey and Ham on Whole Wheat
• Meal #2 - 3:30pm
  • Apple + Peanut Butter
  • Fish Oil
• Meal #3 - Post Workout
  • Protein Shake + Fat Free Milk
• Dinner - 7pm
• Meal #4 - 10pm
  • 1/2C Cottage Cheese

 

[dpatterson]

Day 4 - DP's WorkOut Log

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​

-- BIG NEWS!!! --​

I was selected as one of five ABM members to be Sponsored in the Palo Alto Labs Body Transformation Contest.​

​

​

This Contest spans over 4 different forums so there will be lots of Competition.

============================================================
​

Weighted in this morning at my Lowest Weight so Far ***248.4lbs*** Still pushing to reach my Goal of 245 by the end of the month


Questions:

Cell Mass: What has everyone found to be the best way to dose creatine?

Short-Term Goals:
Obtain Body Weight of 245 by August 31st
Obtain Body Fat % of 20% by August 31st

Long-Term Goals:
Obtain Goal Weight of 230lbs
Obtain Goal Body Fat of 12%
Increase Stamina and Overall Conditioning

WorkOut: 08/14/2007

• Fasted Cardio - Off Day
• Racquetball - 4 Games to 15 (75 Minutes)

Weight Training Schedule:

• Tuesday: Shoulders/Legs
  • Overhead Press
  • Front Raises
  • Lateral Raises
  • Rear Delt Raises
  • Incline Leg Press
  • Leg Curl
  • Leg Extension
  • Squats

Supplements:

• Morning:
  • Protein Shake
  • BCAA's
  • Daily Vitamin Pack
  • 1 Omega 3 (Fish Oil)

• Afternoon:
  • Protein Shake
  • 1 Omega 3 (Fish Oil)

Diet:

• Breakfast - 6am
  • 1C Protein Shake + Fat Free Milk
  • 1C Fiber One Cereal + Fat Free Milk
  • 1 Serv - Oatmeal
• Meal #1 - 10am
  • Apple + Peanut Butter
• Lunch - 1pm
  • 8oz Grilled Chicken
  • 1C Mixed Veggies
  • 3 Slices Cantalope
• Meal #2 - 3:30pm
  • 5.5oz Tuna
  • Fish Oil
• Meal #3 - Post Workout
  • Protein Shake + Fat Free Milk
• Dinner - 7pm
  • 6oz Broiled Chicken
  • 1C Mixed Veggies
  • 1C Cottage Cheese
• Meal #4 - 10pm