Whammy's training log

Discussion in 'Training Logs' started by whammy, Jul 18, 2005.

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  1. whammy

    whammy Hard work often pays off after time, but laziness OT Supporter

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    I am 5'9 220lbs. I would guess my bf % is around 25-30. My goal is to be around 200lbs with a bf % of 15. I've lifted weights before but have never really given the dedication weightlifting deserves. The reason I am doing this is procrastination has finally caught up with me. I have plantar fascitis, back pains (which are partially due to a car wreck) and maybe diabetes. Hopefully losing weight will help these conditions. Starting out I'm going to workout on Saturday and Sunday. Saturday I will work out the upper body and Sunday I will workout the lower body. Monday through Friday I will do cardio.
     
    Last edited: Jul 19, 2005
  2. whammy

    whammy Hard work often pays off after time, but laziness OT Supporter

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    Breakfast

    Special K Cereal
    8oz Dairy Ease Whole Milk
    2 Eggs
    2 Slices of Wheat Bread
    2 Slices of Oscar Mayer Turkey Breast

    600 Calories
    21g Fat 32%
    61g Carbs 42%
    39g Protein 27%

    Protein Shake

    2 Servings of Gatorade
    1 Serving of Substance WPI
    5 Servings of Omega 3 pills

    310 Calories
    10g Fat 30%
    31g Carbs 41%
    22g Protein 29%

    Lunch

    4 Servings of Wheat Bread
    2 Chicken patties
    3 Omega 3 pills

    540 Calories
    18g Fat 32%
    52g Carbs 40%
    36g Protein 28%

    Protein Shake

    2 Servings of Gatorade
    1 Serving of Substance WPI
    5 Servings of Omega 3 pills

    310 Calories
    10g Fat 30%
    31g Carbs 41%
    22g Protein 29%

    Dinner

    2 Servings of Brown Rice
    2 Servings of Broccoli
    2 Servings of Chicken Tenderloins
    2 Servings of Pizza Blend Cheese

    792 Calories
    26g Fat 29%
    94g Carbs 44%
    54g Protein 27%
     
    Last edited: Jul 25, 2005
  3. whammy

    whammy Hard work often pays off after time, but laziness OT Supporter

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    Leg Press 2 3 4 x8
    Leg Curl (Setting H2) 45 50 60 x8
    Leg Ext. 105 120 135 x8
    Calf Raises 2 3 4 5 x8
    Stability Ball Curlups 20

    Next week go up in weight to find a weight that will cause failure.
     
  4. whammy

    whammy Hard work often pays off after time, but laziness OT Supporter

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    I worked from 8am to 9pm. I was able to play basketball for thirty minutes though. I received my shipment of Substance WPI and Omega 3 pills today. This will allow me to make protein shakes without having to worry about refrigerating it. This will better my chances of eating right :hs:
     
  5. whammy

    whammy Hard work often pays off after time, but laziness OT Supporter

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    Saturday

    DB Bench 65lbs 3x8 Move up in weight
    Seated Row 130 140 150 3x8 Move up in weight
    Bent Over Row 55 60 60 3x8 Stay with 60
    Incline Bench 30 40 50 3x8 Instead of doing the twist to a fly keep the DBs straight.Try moving up to 55.
    Shoulder Press 30 35 40 3x8 Move up
    Lat Pulldown 120 130 140 Move up
    Tri Ext 50 60 70 Move up
     
  6. whammy

    whammy Hard work often pays off after time, but laziness OT Supporter

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    Sunday

    I didn't get to go to the gym today. I had to do some repairs at one of my dad's rental houses and by the time I got done the gym was close. My dad did get me a $300 Dewalt drill for work so that helped ease the pain :hs:
     
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