Black Hole's Journal
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Black Hole's Journal - 7/3/2006 9:23:38 AM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
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I have been having a lot of trouble this year as far as cutting and getting into shape. I was doing great about a year ago but after being diagnosed with epilepsy in October I quickly gained all my weight back and have had lots of trouble getting back to where I was. My doctor told me that one of the medications I was taking most likley playing a big part in that, and about a month ago was taken off of it since it didnt help with the epilepsy. I recently organized my training as I have been taking a lifting journal with me to the gym, and have noticed my strenght increasing just by tracking my daily workouts. Due to that, I figured it would help me to keep an online journal so I can keep track of everything. Most of the time my diet is pretty good, but this weekend I let myself go because of the holiday. Today Im getting back into my regular routine and being more consistant with my diet.
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RE: Black Hole's Journal - 7/3/2006 9:43:10 AM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
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My weekly workout is as follows:
Mon: Chest
Tue Back
Wed: Legs/abs
Thr: Shoulders
Fri: Biceps/Triceps
Sat: Abs/Calfs
Sun: Rest
For the past year I didnt have a very strict workout plan so I want focus on that a bit more. I was bouncing around every few weeks with the number of reps and sets, along with the weight I was using every few weeks so I think that played a part in my minimal gains. Now I am doing about 5 sets for the main excercises (Bench, Deadlifts, Shoulder Press etc.) and 3 sets for the lower level excercises. I am also doing 6-8 reps per set.
Cardio:
I generally do between 20 to 40 minutes of cardio after my workouts except after my leg workouts as I can barely walk when Im done. About 90% of the time my cardio is done on an eliptical machine, so I want to mix that up a bit as well. I dont like running or getting on the treadmill but I am going to add that in a bit more atleast 1 or 2 days a week.
< Message edited by Black_Hole22 -- 7/3/2006 9:45:02 AM >
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RE: Black Hole's Journal - 7/5/2006 11:03:12 AM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
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Now that the 4th is over with, Im going to focus on my diet and try to make the most important part of my training. Last year I was going for around 2000-2500 cals per day, but I plan on raising that a bit. I was afraid to raise it in the past as I thought there was no way I would lose weight/fat eating more. In the past I would pretty much plan out my meals almost a day in advance and that helped me a lot. I usually eat dinner late at night within an hour or two before bed so I will try eating my last meal a bit earlier. I also need to make my calories per meal more consistant. Almost every other 'meal' I eat is really just a snack (an apple, shake, half a sandwich etc.). I think its pretty safe to say that my diet is whats holding me back. For the most part my meals are pretty healthy, but not consistant as far as the number per day along with the amount of calories. One of my biggest problems is eating out. I usually go out to dinner once or twice a week (Friday and/or Saturday) and will sometimes eat and drink a bit more than I should. Im am currently cutting down on my drinking so that will have an impact. Lastly I need to be cosistant with posting in my journal. It will help me focus more and give me more motivation along with staying on track.
< Message edited by Black_Hole22 -- 7/5/2006 11:05:28 AM >
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RE: Black Hole's Journal - 7/11/2006 8:00:29 AM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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This past week was pretty good. Tracking my weights and reps in a training journal has helped me greatly. Just by tracking my workouts, I am doing more weight on most excercises than I have ever done, so I know in time my strength will go up a lot. Durring the week my diet has been really good, but its not so great on the weekends. Its obvious I need to focus on my weekend diet more than anything. I think a big factor in this is I normally dont workout on the weekends. After working out, I feel good and dont really have any desire to eat unhealthy foods. I think I am going to change my workouts a bit so I am doing at the very least some cardio on Saturdays and Sundays. Also I need to try and get back into working out my legs. For almost the past 2 months, my left knee has been hurting really bad any time I put any type of pressure on it. The weird thing is it feels fine when I do deadlifts, and Im using more weight than I have ever done the past few weeks. Tomorrow I am going to try a light leg workout and see how that goes. If it is still hurting, I think Im going to the doctor to get it checked out. Also I have not really been in the mood to work my abs lately for some reason, so I need to get back into doing that.
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RE: Black Hole's Journal - 7/16/2006 1:01:36 PM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
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I did pretty good this weekend as far as my diet. In the past, I nomally weighed about 3-4 lbs higher than where I was at this morning. So its obvious I need to focus on the weekends and when I go out to eat. Also, I went on a 65 mile bike ride yesterday so Im sure that made an impact. Since I want to add workouts on the weekend, Im going to try and go for a long bike ride every Saturday or Sunday. I used to workout in the mornings and I felt that helped me, so I might start going to the gym before school instead of after. Im also not spending as much time at the gym as I was in the past. I dont want to be there all day, but lately I have only been going for about an hour, which cuts into my cardio time. Im going to plan on staying about 20-30 minutes longer so I will have no problem getting a full cardio workout in..
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RE: Black Hole's Journal - 7/20/2006 12:15:19 PM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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I have been doing pretty much the same workout for the past month or so, so I think its time to switch it up a bit. I like the number of reps I am doing as my strenght has gone up a lot, but know I need to work in different excercises.
My general workout:
Chest:
Flat Barbell Bench
Incline Dumbell Press
Pec-Dec Machine
Incline Cable Flyes
Back:
Deadlifts
Lat Pull Down
Dumbell Rows
Reverse Flyes
Legs:
Leg Extensions
Leg Curls
Dumbell Step Ups
Calf Raises
(I do these excercises because my knee is still hurting a bit)
Shoulders:
Dumbell Presses
Side Raises
Neutral Grip Front Raises
Shrugs
Arms:
Bi's
Dumbell Preacher Curls
Hammer Curls
Barbell Curls
Tri's
Close Grip Bench
Overhead Extensions
Single Arm Pushdowns
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RE: Black Hole's Journal - 7/24/2006 1:02:58 PM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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While I have been keeping track of my workouts and eating, I realized that I have not set any specific goals to reach for other that "lose fat and get into shape". So I figured I could help myself by writing out some goals to reach which will gradually help me "lose fat and get into shape".
July 24, 2006
227lbs
Weekly Goals:
- Lose at least 1lb of fat every week. I have not really been keeping track of my weight so I will add that to my daily workout log.
- Continue getting at least 5 workouts in a week, and continue tracking my workouts and include my cardio time/cals/excercise.
- Be more consistant in tracking my daily consumed cals, while focusing on the weekend as to not waste the time spent durring the week.
July 24, 2007
- Reach 185 while increasing my cardio endurance and increasing/maintaining my strength.
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RE: Black Hole's Journal - 7/24/2006 1:08:44 PM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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Today is also my first day of switching up my routine. I will continue the 6-8 reps per set, but change up the excercises that I have been doing for a while. I will not be going to the gym till later, but I think my routine will look something like this tonight.
Chest:
Incline Barbell Bench - 5 sets
Neutral Grip Dumbell Press - 3 sets
Decline Dumbell Press - 3 sets
Incline Flyes - 3 sets
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RE: Black Hole's Journal - 7/26/2006 12:24:12 PM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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Monday I switched up my chest workout but I did cable crossovers and wide grip bench instead of decline press and incline flyes. My chest is sore for the first time in about a month or so, and getting through my workout was tough so I think it will be a good plan for the next month or so. I dont remember the last time I did incline bench (with a barbell) so I had to use pretty light weight. I know that will be good for me if I can stick to that, and gradually increase my weight.
Yesterday was my back workout and didnt change it up as much as I wanted to. A big reason for that was due to the fact that I only did two excercises because I was about to die after deadlifts. I like doing my 'main' excercises (deadlifts, bench, squats etc.) for each muscle first so that I have more energy to do them, but I might try doing one of my exercises before deadlifts so I can get a full workout in.
Today is my leg workout. Im not sure how its going to go since Ive barely worked my legs in the past two months due to my knee. I am going to try squats with some light weight and go from there.
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RE: Black Hole's Journal - 7/28/2006 10:03:57 AM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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My leg routine went pretty good. I did leg presses instead of squats because I knew I could do more weight with my knee still hurting, but not as bad as before. Its good to know that I will be able to work my legs now. My weaker legs played the biggest part of struggling with deadlifts. My leg routine.
Legs
Leg Press - 5 sets (8 -10 reps)
Dumbell Step ups - 3 sets
Leg Extensions - 3 sets
- supersetted with
Leg Curls - 3 sets
Calf presses - 5 sets
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RE: Black Hole's Journal - 8/1/2006 7:44:54 AM
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Black_Hole22
Posts: 153
Joined: 3/7/2005
Status: offline
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As things have been going great, I ran into a big problem yesterday. Jumping down from the bed of a truck without shoes or socks on, my foot got caught on something and pretty much sliced the entire bottom of my foot open. I can barely walk so I know lifting/cardio will be out of the question for this week, if not more. That means I really need to focus that much more on my diet so the time of doesnt make much of an impact.
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