gsteclipse97 training/diet log

Discussion in 'Training Logs' started by gsteclipse97, Mar 6, 2005.

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  1. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    sun 3/6/05
    weight 221

    10am
    2 eggs, 4 egg whites scrambled
    1/2 cup shredded wheat, half banana, 6oz non fat milk

    1pm
    1 cup brocolli

    3pm
    2 chicken breasts, salad

    5pm
    leg day
    squats
    135x15
    225x10
    225x10
    275x8
    275x8

    leg curls
    180x10x4

    sumo deads
    135x8
    225x8x3

    leg extensions
    130x10x3

    seated calf raises
    180x12x4

    40 min elliptical

    6:30ish
    20oz gatorade and bcaas

    7:00
    2 scoops whey

    9:00
    seafood assortment and a salad, 15 fish oil caps

    11:30-12
    2 scoops mpi
     
    Last edited: Mar 7, 2005
  2. gsteclipse97

    gsteclipse97 New Member

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    3/7/05
    off
     
  3. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/8/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    chest and tris

    flat bb bench
    185x10x4
    incline bb bench
    145x10x3
    flat db bench
    65x10x3
    incline db bench
    55x10x3
    dips 10x3

    skullcrushers
    90x10x3
    rope pressdowns
    80x10x4
    overhead tricep press
    80x10x4

    40 min cardio
     
    Last edited: Mar 12, 2005
  4. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/9/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    back and bis

    bentover bb rows 185x10x4
    cable rows 180x10x3
    cable pulldowns 170x10x3
    tbar rows 155x10x3
    hyper extensions 90x8x3
    db curls 30x10x4
    bb curls 80x10x3
    hammer curl 30x10x4

    40 min cardio
     
  5. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/10/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    shoulders and abs

    side raises 30x10x3
    rear raises 30x10x3
    front raises 30x10x3
    db press 55x10x3
    bb shrugs 185x10x4

    weighted leg lifts
    cable crunches

    40 min cardio
     
  6. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/11/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    off day
     
  7. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/12/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    off day
     
  8. gsteclipse97

    gsteclipse97 New Member

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    down to around 219-220 and my waist has shrunk about an inch
     
  9. niXon

    niXon OT Supporter

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    Good job man keep it up :cool:
     
  10. gsteclipse97

    gsteclipse97 New Member

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    thanks man
     
  11. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/13/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    off day
     
  12. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/14/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    legs

    squats 235x10x5
    leg press 450x10x3
    leg curl 180x10x4
    leg extension 180x10x4
    seated calf raises 180x12x4

    40 min cardio
     
  13. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/15/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    chest and tris

    db incline 60x10x4
    db flat 60x10x3
    bb flat 175x10x3
    dips 10x3
    db flys 35x10x4

    elbows out extensions(i think thats what they are called) 40x8x4
    cable rope pushdown 85x10x4
    overhand pushdown 100x10x4
    underhand pushdown 90x10x4
    dips 10x3

    30 min cardio
     
  14. gsteclipse97

    gsteclipse97 New Member

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    3/16/05

    weight this morning 219

    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk

    20 min cardio, didnt have time to do complete workout, will be making it up sat
     
    Last edited: Mar 17, 2005
  15. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/17/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    1/2 cups brown basmati rice
    1 cup brocolli flowerets

    2 chicken breast
    salad, fruit, or veggie

    1 can of tuna
    1 cup brocolli flowerets

    1 chicken breast, 1 slice of pizza(it smelt too damn good)
    1 cup brocolli flowerets
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    back and bis

    deadlifts 225x8 275x6x2 315x4
    bent over bb rows 155x10x4
    cable rows 170x10x4
    rotary lat machine 205x10x3
    standing lat pullovers 100x10x3
    db curls 30x8x4
    bb curls 70x10x4
    curl bar curls 65x10x3

    36 min cardio
     
    Last edited: Mar 19, 2005
  16. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/18/05
    bagel
    2 scoops whey
    8oz non-fat milk
    1 tbsp Udos Choice Oil

    90 cal yogurt cup

    2 chicken breast
    salad, fruit, or veggie

    1 chicken breast

    1 chicken breast
    salad
    15 fish oil caps

    2 scoops whey
    3-5 grams CEE

    20oz gatorade

    2 scoops whey
    8oz non-fat milk
    1 serving BCAA

    i need to go fuckin grocery shopping

    shoulders

    rear db raises 35x10x3, 35x8x1
    side db raises 30x10x4
    front db raises 30x10x2, 25x10x2
    seated military press 105x8x3
    cable upright rows 100x10x3
    bb shrugs 185x10x3, 155x10x1

    30 min cardio
     
    Last edited: Mar 19, 2005
  17. gsteclipse97

    gsteclipse97 New Member

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    Location:
    East Bay Area, CA
    3/19/05
    weight 218

    3 eggs 3 egg whites, 3 pieces turkey sausage

    2 scoops whey 8 oz milk

    natty almond butter sandwich on wheat

    beef jerky

    2 sccops whey 8 oz milk

    horrible day no food must go to the store today

    abs and 35 min cardio
     
    Last edited: Mar 20, 2005
  18. gsteclipse97

    gsteclipse97 New Member

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    3/20/05

    WooHoo!!!! weight - 217/218 waist 36.5in, was around 38.5 or so on 3/6

    dont remember my exact diet for this day, i wasnt feeling to great. i think i probably ate around 2200 cals and 220 grams protein.

    legs

    squats 225x10, 245x8x3
    leg press 450x10x3, 450x8
    leg curl 180x10x4
    leg extension 195x10x3, 195x8
    seated calf 135x10x5

    30 min cardio
     
    Last edited: Mar 21, 2005
  19. prech

    prech New Member

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    awesome, 3-4 lbs lost hopefully were all fat :)
     
  20. Sgt. Ownage

    Sgt. Ownage you gon' be just fiiiine

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    pics of any kind?
     
  21. gsteclipse97

    gsteclipse97 New Member

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    yes it definatley is. im happy with the progress so far, hopefully couple more weeks and i will see some nice mid section definition
     
  22. gsteclipse97

    gsteclipse97 New Member

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    i will take some with my cell phone in a bit, and i think i still have one from a few months ago to compare.
     
  23. gsteclipse97

    gsteclipse97 New Member

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    taken a few minutes ago
    weight 217-218
    waist 36.5
    rest of the measurements i havent taken lately

    [​IMG]
    [​IMG]
     
  24. jonno

    jonno New Member

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  25. gsteclipse97

    gsteclipse97 New Member

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    3/21/05
    1/4 cup dry stell cut oats
    2 scoops whey
    8oz non-fat milk

    chest and tris

    bb bench 135x10, 185x8x3
    bb incline 115x10x2, 95x10x2
    dips 8x4
    underhand cable cross 50x10x3
    db flys 35x10x4
    skullcrushers 70x10x4
    seated tricep press 60x8x4
    rope pushdown 100x10x3
    underhand pushdowns 80x10x3
    dips 10x4
     
    Last edited: Mar 22, 2005
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