RRVB's Journal
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RRVB's Journal - 1/14/2004 11:56:53 AM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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After sitting back and reading it's time for me to jump in and get serious.
STATS
Age 31
Height 6'2
Weight 272
GOALS
Bring weight down to 230 by end of July 2004
Gain strength and endurance
Am going to Fire Fighter Training at end of July and need to be in shape.
I'm going to post my training and a Fitday link for diet.
SUPP
Whey Protein
Creatine
Flax oil
L-Glut
Multi Vit
Normal Day
5 am - take mulit,flax,l-glut
6 am - work out , right after whey and creatine
8-8:30 - breakfast
10:30 - snack
12:30 - lunch
3:00 - snack
6:00 - dinner
****Need ideas for night snacks ****
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RE: RRVB's Journal - 1/14/2004 12:08:04 PM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Ya I have been thinking about a shake at around 9 pm. I go to bed 11-midnight and find the time between dinner and bed time I get the munchies....so I'll throw down a shake and see if it helps. Thanks
(in reply to RRVB)
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RE: RRVB's Journal - 1/14/2004 1:14:17 PM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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This week has been pretty good.
Monday
Chest/ calf / forearms and did 20 min cardio walk @ 3.8 at a 10 incline for 10 min decreased incline to 3 and ran @ 6mph for 5 min, then back up to 10 @ 3.8 mph. Felt pretty good with the work out. Felt a little tired in the afternoon. Didn't eat enough.
Tuesday Didn't get to the gym but had a good day eating
Wednesday
Shoulders and Traps and 15 min cardio
Another good day in the gym. Felt really good and kept the intensity up. Not tired today...feel sore from Mondays work out, but its a good sore. Need to increase my time and intensity with cardio.
I'm going to take some measurements tonight and post them tomorrow. May even post some before pictures..but we'll see. Need to get the measurements for sure so I have a base.
I'm thinking of adding some scrambled egg whites (4) and even a couple yolks to my diet first thing in the morning before the gym.
http://www.fitday.com/WebFit/PublicJournals.html?Owner=RRVB
(in reply to RRVB)
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RE: RRVB's Journal - 1/19/2004 8:03:03 AM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Well the weekend was crappy..as far as eating goes. Started friday with the 11 hour drive I had. Slept late saturday and didn't eat well...same for sunday. So today I'm off to a good start. I usually eat good all week but the weekends are my down fall. I love cooking breakfast for the kids on the weekend..eggs,bacon hashbrowns. And god toast peanut butter and jam is my weakness. Ah well can't beat myself up too much just get back on the horse and go again. Today is legs and bi's...didn't make it to the gym this morning so I'll take an extra 1/2 hour at lunch and get it in.
(in reply to RRVB)
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RE: RRVB's Journal - 1/19/2004 3:42:01 PM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Had a good work out this afternoon, need to be more intense and push myself a bit more.
5 min warm up on the bike
#1
4 Sets
EZ Reverse curl 25 lbs per 6x
Neutral DB curl 25 lbs 6x
EZ bar curl 25 lbs per 8x
#2
3 sets
DB curls 35 lbs-25 lbs-20 lbs for 5-3-2 reps
#3
3 sets
Hack Squat 45 lbs per for 10 reps ***add 10 lbs more next time
Tiger Runner 90 lbs for 20 reps *** add 20 lbs more next time
#4
3 sets
Hammer leg curl 90 lbs for 6 ***add 25 lbs next time
Deadlifts 45 lbs per for 10 *** add 10 lbs per next time
(in reply to RRVB)
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RE: RRVB's Journal - 1/21/2004 3:39:01 PM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Chest/calf/ forearms today
#1
3 sets
Pec Flye Machine #15 8 reps
Hammer Incline 70 lbs per 6 reps
#2
3 sets
Incline bench cable 30 lbs per 8 reps
pec Deck #6 6 reps (wish they had lbs on the weights)
#3
3 sets
Decline bench 45 lbs per 7 reps
Hammer press 45 lbs per 5 reps
#4
3 sets
Seated calf 92.5 lbs 20 reps
Rope wrist twist 10 lbs 3 x up/down
#5
3 sets
Standing calf 110 lbs 10 reps
BB wrsit curl 40 lbs 20 reps
15 min on treadmill @ 3.8 m/hr @ 10% incline
Feel pretty good today eating is going well and not tired today. Need to get up earlier to get something in my system before the gym although probably not bad to workout on a empty stomach when I'm trying to loose weight.
(in reply to RRVB)
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RE: RRVB's Journal - 2/4/2004 10:40:56 AM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Tues 3
Legs/ Bis
#1 4sets
Rev EZ curl 6rep @20lbs per
DB nuetral 6rep @ 25 lbs per
Ez Bar Curl 8rep @ 25 lbs per
#2 3 sets
DB curl (palm Up) 5- 3- 2 reps
30-25-20 lbs per
Didn't have time for legs. But don't feel too bad about it as legs are my one strong point. Hit the bike for 10 min and back to work.
(in reply to RRVB)
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RE: RRVB's Journal - 2/4/2004 11:11:11 AM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Wed 4
Chest/Forearm/calf
#1 3 sets
Pec flye Machine 8 @ #15
Hammer Incline 6 @ 70 per
#2 3sets
Incline bench cable fly 8 @ #3
Pec Deck 6 @ #6
#3 3sets
Decline Bench 7 @45 per
Hammer Press 5 @ 45 per
#4 3 sets
Seated calf 20 @150 lbs
Rope Twist up 6 up and down @ 5lbs
#5 3sets
Standing Calf 10 @ stack
BB wrist curl 20 @ 50lbs
Treadmill 3.8 mph @ 10% incline for 8 min
Run @ 6 mph @ 2% for 4 min
Still not enough time for a good cardio work out. But a little is better than none. I need to make it to the gym by 6 so I can get a good 20 mins of cardio in with the weights.
Did my BMR and I should be eating around 3000-3300 cal per day. So I need to bump up my eating about 500-600 cals. Now at that intake and with my workouts and cardio I should be dropping about 2 lbs a week. I've really been frustrated lately because my wieght is not going away..although my cardio has been lacking. I do feel stronger and I think I have put on some muscle. But that is not my goal right now. Need to cut then bulk.
I think for more cals I'll go with 2 cups of brown rice w/ my cup mixed veggies and 1.5 chicken breast for lunch. Probably add a peice of fruit to breakfast as well. My protein intake has been good at about 260 g or so. I think not eating enough has been affecting my mood as well as being tired all the time. I'll see how tomorrow goes.
RRVB
(in reply to RRVB)
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RE: RRVB's Journal - 2/5/2004 3:05:06 PM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Thur Jan 5/04
Shoulder/ Traps Day
If anyone is reading this and wonders how I do my sets..I hit all the things in order then rest for 1 min or so then rotate through again. So in # 1 I go Rear delt then right to DB seated then DB V-out then rest for 1min and hit them again for 3 more sets. Hope that makes sense and any opinons or comments are always welcome.
#1 4 Sets
Rear delt machine 8 @ #14
DB Seated Press 8 @ 35 lbs per
DB v-out press 6 @ 25 lbs per
#2 3sets
DB L-lat raises 8 @ 25 lbs per
DB lat raises 6 @ 20 lbs per
#3 3sets
Machine Shrugs 8 @ 265 lbs
Seated row w/ high roll 8 @ #10
#4 3sets
Upright BB row 7 @ 85 lbs
DB shrugs 7 @ 80 lbs per
Felt pretty weak today. Had a hard time with some of the weight that was easier before. Did a ab workout last night, might be why I was dragging this morning. Still need to eat more and get more cals in. Not too sore today from yesterdays chest/forearm/ calf day, might feel it tomorrow but muscles do feel tired. Feel guilty when I miss a cardio...struggle with which I should do...miss the weights or skip the cardio and I tend to opt for hitting the weights. Weigh-in and measurements tomorrow.
(in reply to RRVB)
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RE: RRVB's Journal - 2/5/2004 3:38:53 PM
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axgar
Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline
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Hey RRVB. I didn't see many Shoulder / Trap days in your journal but I believe you are doing Giantsets for your shoulders. I'm no expert but here are some clarifying questions: 1) how long have you utilized this type of routine? 2) how much quality sleep are you getting? 3) how many pounds per week are you losing? 4) what is your stress level during the day (H/M/L)? Each can impact your energy level duing your workout. Keep the Faith!!
(in reply to RRVB)
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RE: RRVB's Journal - 2/6/2004 8:54:18 AM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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First I'll hit on axgar's questions: 1. I've been doing this routine for about 2 months now. 2. Sleep is one place I know I could improve on average about 6 hrs a night. 3. Weight loss per week is a tough one I started week 1 at 274 lbs and as of week 8 I'm at about 267 lbs. But my cardio has been lacking. Stress level at work is M-L right now. Thanks for the encouragement.
Mda:
What I am doing is:
#1 Rear delt Machine 8 reps @ #14 (no weight markings) Then I go right to DB Press for 8 reps @ 35 lbs then right to DB V-out for 6 reps @ 25 lbs. Then I rest for a minute or so then go again. I do this for 4 sets then I rest for about 2-3 minutes then move onto #2 and so on. Hope this clears it up a bit
Rob
(in reply to axgar)
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RE: RRVB's Journal - 2/28/2004 9:48:22 PM
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RRVB
Posts: 31
Joined: 11/26/2003
From: Alberta Canada
Status: offline
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Haven't posted in a while. First the kids get sick and the I get sick and it has been a terrible few weeks. Diet and gym have taken a back seat to family life. So things are back to normal this weekend so I will be back on track for Monday. Been looking around town for some body fat calipers so I can try and get a better idea of what I'm at. I think I need to focus on the body fat, because I've been frustrated the past little while because the weight has not been coming off. But I do notice more muscle mass. I know I have the build and genetics to pack on some quality mass, but I do need to drop the fat. Cardio 3x a week for about 25 min. Need to eat the 3000 cals a day and stick to it. I really like this site, I check in every day just to see whats new. The wealth of information is great and growing as every week passes. Thanks guys I'll keep you posted.
Rob
(in reply to RRVB)
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Printable Version
. Last week was terrible for getting to the gym and this weekend was crappy for eating..darn Super Bowl. Was a good game anyway. Time to re-focus and get back on track. Legs and Bis today.. going to the gym at noon. I need to drink more water too I've noticed lately that I've let that slip. 
