starting a new log v. want to lose the weight of a small chinese man

Discussion in 'Training Logs' started by spankaveli, Feb 17, 2007.

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  1. spankaveli

    spankaveli OT Supporter

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    trying to get down to about 180-200 depending on where i am physically at that point.

    I started 1-20 at 339.4.
    As of today 2-17 I'm at 327.0

    My workout as given by the PT that I just started working with is:
    monday
    (all 3x15)
    straight bench
    incline bench
    straight fly
    incline fly
    side lateral
    wide bar curl
    narrow wide curl
    dumbell curl
    hammer curl

    tuesday
    cardio - 45min elliptical

    wednesday
    (all 4x15)
    leg press
    leg curl
    leg extension
    calves

    thursday
    cardio - 45min elliptical

    friday
    (all 3x15)
    lateral pull wide
    seated row narrow
    lateral pull narrow
    seated row wide
    back fly
    shoulder press
    tricep extension

    Diet consists of a whey protien shake upon wakeup, breakfast (eggs, wheat toast, some fruit), a snack, lunc (chicken, usually with onions/bellpeppers, maybe brown rice), another snack and then some form of chicken or seafood for dinner.

    Whey protien shake 1 hr before workout and then again immediately after workout.

    My main goal is obviously weight loss so strength training is secondary. I'll be posting my weight loss logs here and possibly the weight portion eventually. :o
     
  2. spankaveli

    spankaveli OT Supporter

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  3. spankaveli

    spankaveli OT Supporter

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  4. spankaveli

    spankaveli OT Supporter

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  5. spankaveli

    spankaveli OT Supporter

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  6. Canuckistan

    Canuckistan New Member

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    keep at it man
     
  7. spankaveli

    spankaveli OT Supporter

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    313 as of a few days ago :o
     
  8. Elfling

    Elfling New Member

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    Post up yer diet and workouts! :wiggle: keep it up.
     
  9. spankaveli

    spankaveli OT Supporter

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    :o

    Diet:

    Whey Protein when I wake up
    4 egg whites and either wheat toast or strawberries

    60 or 10 cal jello pack for snack and another protien shake

    lunch is either salmon, sirloin or chicken breast with either broccoli and 2% cheese or onions & bellpeppers.

    60 or 10 cal jello pack for snack

    dinner is the same as lunch

    also taking a protien shake 1 hour before workout and immediately after workout.
    i've completely cut soda and fast food out. water only. :o


    workoug is:

    Monday:
    Straight Bench (3x15)
    Incline Bench (3x15)
    Straight Fly (3x15)
    Incline Fly (3x15)
    Side Lateral (3x15)
    Wide Curl (3x15)
    Narrow Curl (3x15)
    Dumbell Curl (3x15)
    Hammer Curl (3x15)

    Tuesday:
    45 minutes cardio (mostly elliptical but bike or treadmill if i get winded)

    Tuesday:
    Leg Press (4x15)
    Leg Curl (4x15)
    Leg Extension (4x15)
    Calves (4x15)
    Hip Adductors (4x15)
    Hip Abductors (4x15)

    Thursday
    Cardio (same as tuesday)

    Friday:
    Lateral Pull Wide (3x15)
    Lateral Pull Narrow (3x15)
    Seated Row Wide (3x15)
    Seated Row Narrow (3x15)
    Back Fly (3x15)
    Shoulder Press (3x15)
    Triceps 3 x (3x15)

    I think that's all :o
     
  10. spankaveli

    spankaveli OT Supporter

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  11. Elfling

    Elfling New Member

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    Looking good :cool: keep it up.
     
  12. spankaveli

    spankaveli OT Supporter

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    308.8

    138.8 to go :o
     
    Last edited: Mar 30, 2007
  13. PissWater

    PissWater New Member

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    Thats badass man. Keep it up.
     
  14. spankaveli

    spankaveli OT Supporter

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    thanks :bigok:
     
  15. deuceforty

    deuceforty between rupture and rapture

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    curious, why do you do 3x15?
     
  16. spankaveli

    spankaveli OT Supporter

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    I'm just doing what the trainer tells me. I trust him. :dunno:
     
  17. spankaveli

    spankaveli OT Supporter

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  18. Memor

    Memor Active Member

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    solid progress on the weight loss, keep it up :)
     
  19. ccrooks

    ccrooks New Member

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    holy shit, really?
     
  20. spankaveli

    spankaveli OT Supporter

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    305.8

    i weighted myself after workout yesterday so i had an assload of water in me :o
     
  21. spankaveli

    spankaveli OT Supporter

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    id like to get to 170 but if i'm happy with myself at any point under 200 ill probably go to maintenance
     
  22. CaliforniaPlaya

    CaliforniaPlaya New Member

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    Wow! Go you!!!!

    You've lost 34 pounds in the two minutes its taken me to read this!!! :bigthumb:
     
  23. spankaveli

    spankaveli OT Supporter

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    that's how i roll
     
  24. spankaveli

    spankaveli OT Supporter

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    i can't believe i said weighted :rofl: weighed :o
     
  25. CaliforniaPlaya

    CaliforniaPlaya New Member

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    Thats how u roll!!! :rofl:
     
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