here we go on this

justinR · 10-16-2003, 09:19 AM

Well I am relatively new to this, but I think the journal is a great idea, so I will do my best. I will be posting some pics in the next couple of days.

You might also notice that I don’t use free weights other then dumbbells and a curl bar, although I do use a smith machine. The reason why is that I use the gym that is available to me for free at work. ( which is also twenty feet from my desk

) I work for a large company ( Kraft Foods ) at the corporate head quarters. The reason they don’t have a free weight bench is do to insurance reasons. ( although the trainers are pushing to get one )

justinR · 10-16-2003, 09:21 AM

Well here are yesterdays since I’m starting today and have a pretty good idea on what happened yesterday. Also I forgot my sack lunch on the table at home yesterday so the meals are the best I could do with what I had at work.

10/15/03

4:45 Meal 1 – ½ cup Fiber One – 3 boiled egg whites
6:00 workout

weight – 220.01

Wednesday Shoulders
Shoulder Press (Warm up) 1X15 2X10 (machine 6)
Dumbell Lateral Raise – 3X10 20 lbs each arm
Dumbell Front Raise –3X10 20 lbs each arm
(Leg press machine) shrug – 3X10 (machine 14)
Dumbell Reverse Front Raise – 3X10 20 lbs each arm
(Smith machine) Shrug – 3X10 275 lbs
Cardio
Treadmill 5 min warm up at 4.1 mph 30 min jog with a interval of 2 min at 3% incline at 4.1 mph and a flat jog at 6.2 mph 5 min cool down at 4.1 jog and cool down equal 3 miles

8:45 Meal 2 – 1 banana Whey protein shake 2 scopes 42g protein
12:00 Meal 3 – 6 oz turkey ½ cup wild rice ½ cup peas
2:30 Meal 4 – Whey protein shake 2 scopes 42g protein
5:00 Meal 5 – 6 oz chicken 1 ½ cup of green beans with 1 ½ Tbspn olive oil

justinR · 10-16-2003, 09:24 AM

10/16/03

4:45 Meal 1 – 6 boiled egg whites
6:00 workout

weight 219.6

Thursday legs
Leg Press 3X10 (machine 14)
Leg Extension 3X10 (machine 8)
Seated Leg Curl 3X10 (machine 8)
Hip Abduction 3X10 (machine 12)
Hip Adduction 3X10 (machine 18)
Cardio
Bike 15 min
Basketball 30 min

8:45 Meal 2 – 1 banana Whey protein shake 2 scopes 42g protein
11:40 Meal 3 – ½ cup of brown rice ½ cub broccoli 3 oz of cod Tbsp olive oil
2:40 Meal 4 – 1 tuna ( 3 oz ) salad sandwich on whole wheat bread ( 14 grams of carbs 4 grams of fiber in the bread )
5:20 Meal 5 – 6 oz chicken 1 cup of green beans with 1 Tbspn olive oil

justinR · 10-17-2003, 08:44 AM

10/16/03

4:45 Meal 1 – ½ cup Fiber One – 3 boiled egg whites
6:00 workout

Weight – 218.6 ( I’m going to keep a close eye on this, 1 pound in one day is to fast, although it might just be water weight )

Today I felt strong and more energetic I think the new diet is really helping me out

Friday’s Arms – I’m trying to shock my arms this week
Dumbbell Curls – 1X15 at 25 lbs (warm up)
Preacher Curl/ Hammer Curl superset
Preacher curl – 3X5 65 lbs
Hammer curl Negatives 6 sec – 3X5 25 each dumbbell
Tricep Extension – 1X10 at 40 lbs 1X6 at 50 lbs 1X3 ½ at 60 lbs
Dumbbell Curls – 1X10 at 25 lbs 1X6 at 30 lbs 1X2 ½ at 40 lbs
Kick Backs – 1X10 at 20 1X8 at 25 1X5 at 30
Over head cable pull ( I don’t know what you call this )/Tricep Push Down superset
Cable Pull 2X10 1X5 (machine 10)
Pull Down 2X10 1X6 (machine 10)
Cardio
45 min full court basketball ( fun but effective )

9:00 Meal 2 – 1 banana Whey protein shake 2 scopes 42g protein
11:30 Meal 3 – ½ cup of brown rice ½ cub broccoli 3 oz of cod 1 Tbsp olive oil
2:00 Meal 4 – 1 tuna ( 3 oz ) salad sandwich on whole wheat bread ( 14 grams of carbs 4 grams of fiber )

justinR · 10-20-2003, 12:12 PM

I am by all means still on my diet and work out program but as of late I will not be able to keep this up to date. As of Friday me wife informed me the we will be getting a divorce so I think me time and energy is needed there.

naturalguy · 10-20-2003, 12:16 PM

Quote:

Originally posted by justinR
I am by all means still on my diet and work out program but as of late I will not be able to keep this up to date. As of Friday me wife informed me the we will be getting a divorce so I think me time and energy is needed there.

Wow man, sorry to here that. My wife and I got separated earlier this year, I actually found that I concentrated on my diet and training better, I guess to "escape" the situation.

We actually decided to work things out. It turns out that 7 months living apart was good for us. You might get to work things out to. Take a step back, give her some space to think, it may turn around.

Hang in there.

10-16-2003, 09:19 AM	#1
justinR Registered User Join Date: Oct 2003 Location: Kenosha Posts: 14	here we go on this Well I am relatively new to this, but I think the journal is a great idea, so I will do my best. I will be posting some pics in the next couple of days. You might also notice that I don’t use free weights other then dumbbells and a curl bar, although I do use a smith machine. The reason why is that I use the gym that is available to me for free at work. ( which is also twenty feet from my desk ) I work for a large company ( Kraft Foods ) at the corporate head quarters. The reason they don’t have a free weight bench is do to insurance reasons. ( although the trainers are pushing to get one ) Last edited by justinR : 10-16-2003 at 09:47 AM.

10-16-2003, 09:21 AM	#2
justinR Registered User Join Date: Oct 2003 Location: Kenosha Posts: 14	Well here are yesterdays since I’m starting today and have a pretty good idea on what happened yesterday. Also I forgot my sack lunch on the table at home yesterday so the meals are the best I could do with what I had at work. 10/15/03 4:45 Meal 1 – ½ cup Fiber One – 3 boiled egg whites 6:00 workout weight – 220.01 Wednesday Shoulders Shoulder Press (Warm up) 1X15 2X10 (machine 6) Dumbell Lateral Raise – 3X10 20 lbs each arm Dumbell Front Raise –3X10 20 lbs each arm (Leg press machine) shrug – 3X10 (machine 14) Dumbell Reverse Front Raise – 3X10 20 lbs each arm (Smith machine) Shrug – 3X10 275 lbs Cardio Treadmill 5 min warm up at 4.1 mph 30 min jog with a interval of 2 min at 3% incline at 4.1 mph and a flat jog at 6.2 mph 5 min cool down at 4.1 jog and cool down equal 3 miles 8:45 Meal 2 – 1 banana Whey protein shake 2 scopes 42g protein 12:00 Meal 3 – 6 oz turkey ½ cup wild rice ½ cup peas 2:30 Meal 4 – Whey protein shake 2 scopes 42g protein 5:00 Meal 5 – 6 oz chicken 1 ½ cup of green beans with 1 ½ Tbspn olive oil Last edited by justinR : 10-16-2003 at 04:25 PM.

10-16-2003, 09:24 AM	#3
justinR Registered User Join Date: Oct 2003 Location: Kenosha Posts: 14	10/16/03 4:45 Meal 1 – 6 boiled egg whites 6:00 workout weight 219.6 Thursday legs Leg Press 3X10 (machine 14) Leg Extension 3X10 (machine 8) Seated Leg Curl 3X10 (machine 8) Hip Abduction 3X10 (machine 12) Hip Adduction 3X10 (machine 18) Cardio Bike 15 min Basketball 30 min 8:45 Meal 2 – 1 banana Whey protein shake 2 scopes 42g protein 11:40 Meal 3 – ½ cup of brown rice ½ cub broccoli 3 oz of cod Tbsp olive oil 2:40 Meal 4 – 1 tuna ( 3 oz ) salad sandwich on whole wheat bread ( 14 grams of carbs 4 grams of fiber in the bread ) 5:20 Meal 5 – 6 oz chicken 1 cup of green beans with 1 Tbspn olive oil Last edited by justinR : 10-16-2003 at 04:27 PM.

10-17-2003, 08:44 AM	#4
justinR Registered User Join Date: Oct 2003 Location: Kenosha Posts: 14	10/16/2003 10/16/03 4:45 Meal 1 – ½ cup Fiber One – 3 boiled egg whites 6:00 workout Weight – 218.6 ( I’m going to keep a close eye on this, 1 pound in one day is to fast, although it might just be water weight ) Today I felt strong and more energetic I think the new diet is really helping me out Friday’s Arms – I’m trying to shock my arms this week Dumbbell Curls – 1X15 at 25 lbs (warm up) Preacher Curl/ Hammer Curl superset Preacher curl – 3X5 65 lbs Hammer curl Negatives 6 sec – 3X5 25 each dumbbell Tricep Extension – 1X10 at 40 lbs 1X6 at 50 lbs 1X3 ½ at 60 lbs Dumbbell Curls – 1X10 at 25 lbs 1X6 at 30 lbs 1X2 ½ at 40 lbs Kick Backs – 1X10 at 20 1X8 at 25 1X5 at 30 Over head cable pull ( I don’t know what you call this )/Tricep Push Down superset Cable Pull 2X10 1X5 (machine 10) Pull Down 2X10 1X6 (machine 10) Cardio 45 min full court basketball ( fun but effective ) 9:00 Meal 2 – 1 banana Whey protein shake 2 scopes 42g protein 11:30 Meal 3 – ½ cup of brown rice ½ cub broccoli 3 oz of cod 1 Tbsp olive oil 2:00 Meal 4 – 1 tuna ( 3 oz ) salad sandwich on whole wheat bread ( 14 grams of carbs 4 grams of fiber ) Last edited by justinR : 10-17-2003 at 01:09 PM.

10-20-2003, 12:12 PM	#5
justinR Registered User Join Date: Oct 2003 Location: Kenosha Posts: 14	we will have to do this anouther time I am by all means still on my diet and work out program but as of late I will not be able to keep this up to date. As of Friday me wife informed me the we will be getting a divorce so I think me time and energy is needed there.

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