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Joycough Needs to Slim Down For his Wedding Journal

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  1. #1
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    Joycough Needs to Slim Down For his Wedding Journal

    I'm Scared to do this because I've always been about building muscle and power and now I want to lose and keep off roughly 30-40 Poundsish.
    Stats
    220 Lbs
    5'8"
    Measurements (cold)
    Shoulder span = 54"
    Chest = 46"
    Right Arm = 17
    Left Arm = 16 3/4
    Waist = 40 1/2
    Hips = 44"
    Right Leg = 28
    Left Leg = 28 1/2
    Right Calf

  2. #2
    Super Hero
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    Monday Jan. 12, '04

    Pilates 20 Min. (7:30)

    Breakfast (8:15)
    Triflex (glucosamine, chondroitin, MSM)
    MultiVitamin
    Vit. C
    Vit. E
    4 Egg whites (hard Boiled)
    1 whole egg (hard Boiled)
    1 slice 60% brown bread
    1 Tbs Rasberry Jam
    1 Glass of Skim Milk
    1 Glass of Water

    Lunch(11:45)
    1/2 plate of taco's and cheese with tomato's (I have to eat caff food, sorry i forgot to mention)
    2 servings of mixed veggies
    1 tsp of Ranch
    2 glasses of Skim Milk

    Snack (1:45)
    1 Tbs Peanut butter
    1 snack package of cheese and crackers

    Workout (2:00) Chest and Back (I kinda took most of the Christmas break off so I'm a little rusty but not too bad)

    Cable Row superset with Bench Press
    11 x 6 (30 sec. rest) 155 x 10 (30 sec), 14 x 6 (30 sec) 165 x 10, 16 x 6 (30 sec) 175 x 8

    (1 minute rest)

    Bent over Row superset with Incline DB Bench
    135 x 6 (30 sec) 50 x 10 (30 sec), 135 x 6 (30 sec) 60 x 9 (30 sec), 135 x 6 (30 sec) 60 x 7

    (1 minute rest) I'm sure by now you get the resting pattern

    Reverse Flye superset Flye
    30 x 8 25 x 12, 30 x 8 25 x 12, 30 x 8 25 x 12

    Lat Pulldown superset overhead press
    10 x 6/ 105 x 10, 12 x 6/ 105 x 8, 14 x 6/ 95 x 8
    (starting to get tired)

    Straight arm pulldown superset Front cable row
    4 x 8/ 2 x 10, 5 x 8/ 1 x 12, 5 x 8/ (I used a bar for this last set because our cable machine is too awkward) 45 x 10

    5 Minute cool down on the bike

    Snack (3:15)
    Protein bar (15 g protein)

    Supper (5:30)
    4 Pieces of skinless chicken BBQ'd
    2 servings of Veggies
    1 glass of Skim Milk
    1/2 glass of peach juice

    Snack (8:00)
    Light Popcorn

    Bedtime (12:00)
    ZMA

    Last edited by joycough; 01-12-2004 at 06:17 PM.

  3. #3
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    I forgot to mention that I eat at a caff and do the best I can by getting baked food instead of deep fried, eating salads and veggies, and bagged lunches.

    I also work out in the school gym, which also is at times limited. But I ususally only use free weights anyway.

  4. #4
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    Tuesday 13

    Breakfast (9:30) Kinda lazy this morning and slept in

    Nature Valley (2 bars Maple Harvest)
    1 glass of V8 Banana Strawberry
    MultiVitamin
    Triflex
    Vit. E
    Vit. C

    Lunch (12:00)
    1.5 Turkey sandwiches with lettuce and ranch
    2 servings of veggies
    1 apple juice box
    1 package of cheese and crackers
    1 orange

    snack (1:45)
    1 Tbs Peanut butter
    1 banana

    Workout (4:00)

    Cardio Treadmill
    5 Minute warm-up
    1 minute run, 2 minute recover (20 minutes total)
    5 minutes cool down

    Stretch

    Crunch (30 sec rest) Back extension (1 min rest), crunch/ Back Extension, crunch/ Back Extention

    Leg raises/supermans, leg raises/supermans, leg raises/supermans

    Oblique Crunch on Back extension (one set per side)

    -Cardio today was really hard at first after the fist 10 minutes I just wanted to give up but I pushed through and after only a couple more minutes I hit a second wind and felt great. Glad I pushed myself today.

    I would like to get a heart rate monitor for when I run...What do you think?? are they worth it? I tried to count and multiply while running today but that didn't work today so well (guess my poor math skills don't help much...lol).

    Supper (5:30)
    Last edited by joycough; 01-13-2004 at 05:26 PM.

  5. #5
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    Tuesday Supper and snack

    Supper (5:30)
    2 buns
    2 tsp of ranch
    2 tsp of
    Roast Beef
    2 servings of cheese
    1 serving of Veggies
    2 Glasses of Skim Milk
    2 Milk Ice Dixie Cups

    Snack (8:00)
    1 Cheese and Crackers pack
    1 Milk Ice Dixie Cups

  6. #6
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    Wednesday 14

    No Pilates this morning, I gotta start going to bed earlier!!!

    Breakfast (8:15)
    4 egg whites (Hard Boiled)
    1 whole egg (HB)
    1 slice of 12 grain bread
    1 tsp of Rasberry Jam
    1 Glass of Milk
    1 Glass of water

    Snack (10:15)
    MultiVitamin
    Triflex
    Vit. C
    Vit. E
    1 orange
    1 Glass of water

    *I do drink more water than listed

    Lunch (11:45)
    2 corsants
    3 slices of peppered turkey
    2 tbs egg salad
    1 serving of lettuce
    1 serving of tomato
    2 tsp of ranch
    1 package mustard
    1/2 bowl of chicken rice soup
    1 package of crackers
    2 glasses of Skim Milk
    *Too many breads try to cut down

    Workout (2:05) Arms (you get my resting scheme by now )

    5 minute warm-up on treadmill

    Incline Curl superset Tricep Dip
    30 x 8/B x 12, 30 x 8/ B x 12, 35 x 8/B x 12

    BB Curl superset Pressdown
    85 x 6/5 x 10, 85 x 6/ 7 x 10, 85 x 6/7 x 10

    Preacher Curl superset Skullcrusher
    80 x 8/80 x 10, 90 x 6/90 x 8, 90 x 5/ 90 x 8

    Some forearm work 3 sets of wrist curls and reverse wrist curls

    5 minute Cool down

    Snack (3:15)
    Protein Bar (15 g Protein)

    Supper (5:30)

    1.5 slices of lazanna
    2 servings of veggies
    1 dessert thingy
    2 glasses of Skim Milk

    Snack (8:00)
    crackers (1 serving)
    Last edited by joycough; 01-14-2004 at 06:53 PM.

  7. #7
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    comments

    Today went pretty well with the exception of being tired!!!
    Only big complaint is all the idiots in the gym who take up space. They just sit and talk or stand there doing everything wrong and it looks scary. Today the gym was packed with a bunch of people who didn't now their arse from a hole in the ground.
    Other than that pretty good day over all. Especailly since I finally got my book in the mail...so yeah.

  8. #8
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    I am a runner and know people that use the heart rate monitors. They feel that they are an asset if you are wanting to stay in a specific zone. I want the Timex GPS system

    I hear you on the new year's people at the gym. The regulars where I go are also getting testy with the newbies. I just keep reminding myself that they will be gone in a few weeks
    Completed:
    Indianapolis Mini Marathon 2004 and 2005
    Valparaiso Mini Marathon 2006
    Chicago Marathon 2004 and 2006

    www.myspace.com/fitness_runner

  9. #9
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    Re: Hammerlynn

    Yeah I hear ya. This happens every dang year and every dang year I get mad. I don't mind the one's that are acctually trying or are asking for help when they don't know, but the one's who just sit there and talk and then complain that they worked so hard or the one's who are doing everything wrong and too stubborn to ask for help are the one's who make me the most mad. To me they just waste space which our gym here has very little of.

    Thank you for the reply to heart monitor question. I would like one because I would think it would be benificial but I'm not sure if it would be worth the cost.

  10. #10
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    Thursday 15th

    *went to bed earlier last night, slept in again... I think I forgot how much doing school work and workingout wears a person out!

    Breakfast (8:45)
    1 Apple
    3 Tbs Light Crunchy Peanut Butter
    Triflex
    Multivitamin
    Vit. C
    Vit. E
    1 Glass of V8 Banana Strawberry

    *Yeah I'm kinda having a fat day today

    Lunch (12:10)
    2 Grilled Cheese sandwiches on brown bread
    1 bowl of Tomato soup
    2 servings of veggies
    2 glasses of Skim Milk

    Workout (2:15)
    Went for a walk

    Supper (5:00)
    Subway Chicken Bacon Ranch wrap with lettuce and tomatoes
    Med. Slurpee

    Snack (8:00)
    Chips

    Last edited by joycough; 01-15-2004 at 08:55 PM.

  11. #11
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    Day's Final Thoughts

    Today really tired and kinda having a fat day. Other than that nothing really to talk about.

  12. #12
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    absence explaination

    Yeah so our computer internet connection here at school was kinda screwy for a while. So I'll Pick up tomorrow (Monday) again

  13. #13
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    Weekly Evaluation

    1) too many carbs and bad foods
    -need to watch what I eat more and think of the consequences
    2) Really tired this week
    -get to bed earlier
    3)not enough cardio
    -get off your ass and do it
    4)not taking protein supp.
    -Quite being lazy and take it

  14. #14
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    Week 2 Monday 19th

    Breakfast (8:15)
    2.5 Egg Whites (HB)
    .5 Whole Egg (HB)
    .5 12 Grain Toast
    .5 Tsp Strawberry Jam
    1 Glass of Milk
    1 Glass of Water

    Snack (10:15)

    multiVitamin
    TriFlex
    Vit. C
    Vit. E
    1 Glass V8

    Lunch (12:00)
    2 Hot Dogs (better than the aternative)
    2 servings of veggies
    2 Tbs of Ranch
    4 Tbs of Cottage Cheese
    1 Peach
    2 Glasses of Milk

    Workout (2:00) Back and Chest

    Warmup Treadmill
    1minute walk, 2 minute run, 2 minute walk

    Bench superset Cable Row
    185x6/12x10, 205x6/12x10, 215x5/12x10

    Incline Db superset BB Row
    65x6/135x10, 70x6/135x10, 70x5/135x10

    Flye superset Reverse Flye
    25x10/12, 25x10/12, 25x10/12

    Shoulder Press superset Pulldowns
    115x6/12x10, 115x6/12x10, 115x6/12x10

    Front Lateral Raises superset Straight Arm Pulldown
    15x12/5x12, 15x12/5x12, 15x12/4x12

    Cardio Bike (20 Minutes) * I went hard on the cardio today no pussy rests when it was a lighter setting i just peddled harder

    Supper (6:00)
    *went out for supper with the boys
    1/2 basket of Onion Rings
    15 Honey Garlic Wings
    2 Glasses of Pepsi

    Last edited by joycough; 01-19-2004 at 08:17 PM.

  15. #15
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    DAy's thoughts

    With the exception of supper Today was a pretty good day overall for my goals. I know I should have had more meals but because I knew I was going out tonight I only had 3 to make up for it.

    Overall happy with today espcially with the cardio because I was only going to do a 5 minute cool down but ended up doing a hard 20 minutes

  16. #16
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    Tuesday 20th

    Breakfast (8:00)
    3 whole eggs scrambled
    1 slice white toast (no frickin' brown or whole wheat bread)
    3 slices of bacon (I always try to get most of the grease with my napkins)
    1/2 orange
    1 glass of Skim Milk
    1 Glass of water

    Workout #1 (9:30) Abs and lower back

    Back Extensions superset Crunches

    Supermans superset hanging leg raises

    Reverse Back Extensions superset Decline Oblique Twists

    Snack (10:15)
    1 Tbs Peanut butter
    MultiVitamin
    Triflex
    Vit E.
    Vit. C

    Lunch (12:00)
    3 pieces of Crispy Light Chicken
    some beef
    2 servings of veggies
    3 Tbs Ranch
    2 Glasses of Skim Milk

    Workout #2 (3:00)
    1 hour on the bike using the preset fat burning mode
    20 minutes on the bike then 1 minute to get water and then 20 minutes and 1 minute and the final 20 minutes then done

    Supper (6:00)
    12 inch Seafood and Crab Sub with Lettuce and Tomato
    Large Slurpee

    Snack (8:00)
    Beef Jerky
    Last edited by joycough; 01-20-2004 at 08:35 PM.

  17. #17
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    Day's Thoughts

    Still need to snack more and have less during 3 main meals
    Cardio was supprisingly fun today
    Overall feel good about todays accomplishments

  18. #18
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    Wednesday 21st

    Breakfast (8:15)
    3 Egg Whites (HB)
    1 Whole Egg (HB)
    1 12grain Toast
    1 Tsp Rasberry Jam
    .5 Glass of 2% Milk (no Skim availible this morning)
    1 glass of Water

    Lunch (11:45)
    2 slices 12 grain bread
    4 slices of peppered fowl product
    4 slices of thin pepperoni
    Lettuce
    Pickles
    Tomato
    1 Tsp Ranch
    2 Glasses of Skim Milk

    Workout (2:00) Arms

    5 Minute Warmup on Bike

    Dips superset seated Curl
    45 x 10/30x10, 45x8/30x10, 45x10/35x8

    Pressdown superset BB Curl
    7x8/75x10, 9x6/80x10, 9x6/80x8

    Skullcrusher superset Preacher Curl
    100x6/70x10, 90x6/80x9, 90x6/80x8

    Forearm Work (reverse superset wrist curls)

    20 Minutes of hard cardio on Bike

    Snack (3:30)
    44 g Protein Shake with water and Glutamine
    Multivitamin
    Triflex
    Vit. C
    Vit. E

    Supper (5:30)
    1 seseme seed bun
    4 slices of turkey
    Alphalpha sprouts
    1 Tsp of Ranch
    2 servings of veggies
    2 cookies

    Snack (8:00)
    Popcorn (light)

    Bedtime (10:30)
    ZMA
    Last edited by joycough; 01-21-2004 at 06:18 PM.

  19. #19
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    Day's Thoughts

    Cardio seems to be getting easier and more fun although I'm still sweating my ass off.

    I'm happy that I'm picking up the Cardio more and more. Next week I'll try for 30 minutes instead of 20 but that's all I have time for because I have to get back and shower before my next class.

    I also want to have at least a extra protein shake a day and Glutamine as well and ZMA at night. and Try and cut down on the sweets (for some reason this week the caff has been giving us lots of goodies...Say no Mike say no! )

  20. #20
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    Thursday 22nd

    *note* I'm impressed that I've been able to keep a journal going for this long!

    Breakfast (8:00)
    1 Apple
    3 Tbs Light Crunchy Peanut butter

    Snack (10:00)
    10 almonds

    Lunch (12:00)
    1 Egg White (HB)
    2 Tbs chopped chicken with some sort of mix
    1 serving of Salad
    2 servings of mixed veggies with Raisins, bacon bits, sunflower seeds and somekinda sauce
    5 Tbs of Cottage Cheese
    1 serving of Fruit
    2 Glasses of Skim Milk

    Workout (3:00)
    Warm-up skipping rope (kinda fooling around) 10 minutes
    Jump Rope (hard fast don't give up) 3 minutes
    Stretch Forearms 1 minute
    Jump Rope (HArd fast don't give up)3 minutes
    Stretch Calves 1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Stretch Hamstrings1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Prepare for next level and stretch all 5 minutes
    Jump Rope (hard fast don't give up) 3 minutes
    Crunches 1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Supermans 1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Crunches 1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Supermans 1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Crunches 1 minute
    Jump Rope (hard fast don't give up) 3 minutes
    Cool down with mild Cardio and stretching 7 minutes

    Snack (4:30)
    Protein Shake (44 grams)
    5 g of Glutamine

    Supper (6:00)
    1 piece of BBQ Chicken
    2 Servings of Veggies
    1 Tsp Ranch
    1 Glass of Skim Milk
    9 Pieces of 7-11 Chicken Wings (Cheap wing night shitty night at the caff)
    1 Med. Slurpee (so my weakness)

    Snack (8:15)
    2 pieces of Beef Jerkey

    Bed (11:00)
    ZMA
    Last edited by joycough; 01-22-2004 at 08:19 PM.

  21. #21
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    Day's Thoughts

    I need to eat smaller meals. I feel I eat too much at one time.

    *Really happy with Cardio today, I hurt my big toe though next Thursday I have to try and not land on my toe too much

  22. #22
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    Friday 23rd

    Breakfast (8:15)
    3 Egg Whites (HB)
    1 Whole Egg (HB)
    1 12 grain Toast
    1 Tsp Rasberry Jam
    1 Glass of Skim Milk
    1 Glass of Water

    *Remember to eat less in meals and snack a little more...Good Breakfast #'s I feel...Any comments?

  23. #23
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    now just duplicate those type of #'s 5/6 more times throughout the day and you'll be good.
    Now rollin' with the Raider

  24. #24
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    Response to naturaltan

    Thanks, I think I'm starting to understand a little better what I should eat only problem is I have to eat at the schools Caff and I find my eating gets progressively worse as the day goes on. Any thoughts on what I can do to correct it?

  25. #25
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    Snack (10:30)
    1/4 cup of Almonds
    1 Glass of V8 Splash
    Multivitamin
    Triflex
    Vit. C
    Vit. E

    Lunch (12:00)
    2 Baked (*ahem* battered) Chicken Burgers (No Bun just meat)
    3 Servings of Veggies
    4 Tbs of Cottage Cheese
    1 Peach
    1 Tbs of Ranch (Caff food sucks and Ranch makes it better but I know it's not good for me... Any suggestions?)
    2 Glasses of Skim Milk

    Workout (2:00) Legs

    Cardio 5Minutes on Bike Warmup

    Knee-Ups superset Squat
    10/225x10, 10/275x8, 10/275x6

    Lunge
    30lbs Db's x 8, 50x5, 50x5

    Leg Curl
    8x8, 9x6, 9x6

    Calf Raise
    344x15, 444x12, 500x10

    20 Minutes on Bike Hardcore

    Supper (5:00)
    1 Chicken Bacon Ranch Wrap (from Subway)
    1 Seafood Wrap (subway)
    2 servings of Lettuce
    1 Medium Slurpee (DANG THIS IS SO MY WEAKNESS)

    *It's -20 C here and I go for a slurpee I can't help it they are so damn good
    Last edited by joycough; 01-23-2004 at 06:13 PM.

  26. #26
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    When is the wedding??

  27. #27
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    August 21st

  28. #28
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    Week's Thoughts

    Pretty Good over all

    Really Happy with all the Cardio I've been doing. Now I want to increase the Cardio on Weights days to 30 Minutes.

    Still Need to work on diet!!!

  29. #29
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    Monday 26th

    *it is gong to take a lot of will power to walk to the gym today it's -35 C with windchill and getting colder!

    Breakfast (8:15)
    4 Egg Whites (HB)
    1 60% whole Wheat Toast
    1 Tsp Rasberry jam
    1 Glass of Water
    1 Glass of Skim Milk

    Snack (10:20)
    1/4 cup of Almonds
    1 Glass of Water
    Multivitamin
    TriFlex
    Vit. C
    Vit. E

    Lunch (11:45)
    4 Slices of White Bread
    4 Slices of Deli Turkey Meat
    3 Servings of Veggies
    1Tbs of Mayo
    1 juice box of Apple Juice
    1 cranberry granola Bar

    *Now it's fricking -45'C with Wind...Damnit Will Power Mike Will Power
    Last edited by joycough; 01-26-2004 at 12:07 PM.

  30. #30
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    Monday 26th (second 1/2)

    Workout (2:00) Back and Chest

    5 Minute Warm-Up on Bike

    Cable Row Superset Bench Press
    14x6/165x10, 16x6/175x10, 18x6/185x9

    T-Bar Row Superset Dips
    3(plates)x6/BWx10, 3x6/BWx8, 3x6/BWx7

    Reverse Incline Flye Superset Incline Flye
    30x6/30x10, 30x6/30x10, 30x6/30x10

    Pulldown Superset Standing Military Press
    12x6/95x10, 14x6/95x9, 15x6/95x9

    Straight-Arm Pulldowns Superset Front Lateral Raises (DB)
    6x6/20x8, 6x6/20x8, 5x6/15x10

    Some Trap Work (Shrugs)

    *Gym too busy to do Cardio all Machines taken I'll Do Cardio Tonight

    Snack (3:30)
    44g Protein (Shake)
    10 Ounces Soy Milk
    5g Glutamine

    Supper (6:00)
    3/4 of a package of Kraft Dinner
    Soy Milk and butter
    2 Chicken Hotdogs

    Workout #2
    Cardio Latin Dance Video (I feel so ashamed )

    Snack (8:30)
    1 Can of Tuna

    BedTime
    ZMA
    Last edited by joycough; 01-26-2004 at 06:18 PM.

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