Riverdragon

I have been lifting weights for almost 2 years now and trying to eat right as well. Actually, for the past month I have been keeping a pretty strict diet, but I want to really focus and reach some goals that I have in mind. Or if I need to say it like they tell you to in the Burn the Fat book, I am focused and I am reaching my goals.

My work out is as follows:

Tuesday - Legs & Abs
Thurs - Shoulders/Back
Sat - Chest/Arms

I was doing cardio 4 mornings a week but I dropped that after reading that I could accomplish my goals without it. Still not sure about that though.

Here are my stats:

33 yrs old
6'2
215 lbs
38" waist (yeah that's where I store my fat!)
about 20% body fat

I want to be at 15% bf in 2-3 months and eventually get to 10% then I will be happy. For the time being anyway.

Tonight is shoulders & back. Tomorrow I will post my diet and workout.

supertech

Good luck to ya Riverdragon

Riverdragon

Thanks. I'll need it!

naturaltan

it's all about the diet.
many get caught up on the numbers. In fact, a lovely here at IM I was just chatting with brought up a great point - 10% bf on one person may not look the same as another ... just something to remember. If you're not competing, I'd say use the bf and scale sparingly ... guage by what YOU see in the mirror. There are several here who may help with your diet but don't expect them to tell you what and when to eat. There are many stickies that they will suggest you read if you haven't read them, it would be worth your while to do so to get a feel for what you should be doing. The mods can then guide you.

Good luck!

just kick'in it in the ole Charger

Riverdragon

I spent the last month or so reading the stickies and reading other people's journals & I am halfway throught he Burn the Fat book. I would appreciate some pointers and maybe some help in learning what I am doing wrong along my path.

I use the mirror mainly to chart my progress but sometimes it is hard to see it when you look at yourself everyday. But there are times that I can really tell somethings have changed in the past couple of years. I just use the body fat % as a means to help me see some progress. I already have in my mind what I want my body to look like.

gwcaton

You are on your way to success ! Good luck !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Riverdragon

Thursday's food

Meal 1
3 eggs
3 pcs wheat bread
1 tblspn lite mayo

Meal 2
2 scoops Nectar in water

Meal 3
Totally turkey wrap from Tropical Smoothie
(no cheese, no ranch)

Meal 4
2 scoops Nectar in water

<workout>

Meal 5
93% lean beef patty
1 cup rice (cooked)
1 cup green beans

I don't know how many calories this is. Will do some research on Calorieking.com.

Thursdays workout:

Shoulders

DB shoulder press - 3 x 8 (110 lbs) 1 x 12 (90 lbs)
Bent arm laterals - 3 x 8 (60 lbs)
Seated rear laterals - 2 x 8 (40 lbs)
Shrugs - 2 x 8 (270 lbs) 1 x 12 (180 lbs)
Upright row - 3 x 6 (100 lbs)

Back

Front pulldown - 1 x 12 (130 lbs) 1 x 10 (150 lbs) 1 x 8 (160 lbs)
Seated row - 1 x 12 (150 lbs) 2 x 8 (160 lbs)
Seated high row - 3 x 8 (150 lbs)

I was really looking forward to Saturday's chest & arms workout (my fave cause the gym is not so full), but my wife's family is having their annual family reunion that day
Looks like I'll be hittin the gym on Sunday.

bullkion

I would be sure to get your cardio in there also.

Riverdragon

Yeah I am thinking about going back to the cardio in the mornings. Just 30 mins on the treadmill.

Sapphire

Hey there River Dragon!

Glad to see you started a journal!!! What is this nectar you mention?

Good luck Hun!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

ncgirl21

Hey! Good Job starting your journal!! Good Luck with Everything

http://stephlg.proboards44.com/index.cgi#general

Riverdragon

http://www.bodybuilding.com/store/syn/nectar.html

Good stuff! I don't do well with milk products, so this stuff is perfect. Tastes like kool-aid.

Thanks for the luck ladies.

Rich46yo

Take your bathroom scale and toss it in the garbage. And best of luck...............Rich

Riverdragon

No way, I paid $12 for thing!

Riverdragon

This weekend was kind of sloppy as far as my diet goes.
Had a family reunion to attend Saturday. Good ole southern cooking got the best of me. I think everything was fried. I didn't pig out though so I considered it a "cheat day"

Worked chest and arms on Sunday.

DB flat bench - 1 x 12 (110 lbs) 1 x 10 (120 lbs) 1 x 8 (130 lbs)
DB incline - 2 x 8 (120 lbs)
DB flat bench fly - 1 x 12 (70 lbs) 1 x 8 (80 lbs)
Cable crossovers - 3 x 8 (not sure about the weight)

Front cable pushdowns - 3 x 10 (80 lbs)
Cable bicep curls - 3 x 8 (heavy, not sure on weight)
DB curls - 1 x 10 (70 lbs) 2 x 8 (80 lbs)

Kind of a fast workout. I'll make up for it next weekend.

Oh yeah, I also did 2 sets of chin-ups.

Sapphire

Yeah I hear ya about sloppy weekend dieting!

WO looks good!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

Riverdragon

I guess I am going to just post my meals on the days that I work out. I don't always get a chance to post everyday, but my meals pretty much stay the same.

Tuesday's meals:

1. 1 whole egg, 3 egg whites.

2. 2 scoops protein powder

3. grilled chicken, lettuce, tomato lite ranch, low carb tortilla

4. same as 2

5. 12" turkey breast sub on wheat, lettuce, tomato, lite mayo, olives

6. same as 2

workout: legs & abs

Leg press - 1 x 12 (360 lbs) 1 x 10 (450 lbs) 1 x 8 (540 lbs)
Seated calf raise - 3 x 12 (170 lbs)
Leg extension - 1 x 12 (150 lbs) 1 x 10 (170 lbs) 1 x 8 (180 lbs)
Leg curl - 2 x 10 (110 lbs)
Calves on the sled machine - 3 x 10 (360 lbs)

Crunches - 4 x 30

Next workout is Thursday, shoulders & back.

Sapphire

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

Rich46yo

River I like a good raw salad every day too. Mostly raw broccoli,spinach, and carrots with some lemon juice spritzed over it...................take care............Rich

Riverdragon

Thursdays diet:

1. 3 scrambled eggs, 2 pieces wheat bread, 1 tblspn lite mayo
2. 2 scoops protein powder
3. Chicken breast, green beans, salad
4. same as 2
5. 1/2 rotisserie (sp) chicken, corn, turnip greens

Workout: Shoulders & Back

DB Shoulder press - 1 x 12 (70 lbs) 1 x 10 (90 lbs) 2 x 8 (100 lbs)
Upright rows 3 x 6 (100 lbs)
DB Side laterals 3 x 10 (50 lbs)
DB Front Laterals 2 x 8 (60 lbs)

Front pulldowns 4 sets of 8 heavy (don't know the weight on those machines)
Rows 3 x 8 heavy
Bent over rows 3 x 8 (160 lbs)

Looking forward to Saturday's chest routine. I felt some growth after last week.

gwcaton

I know you're not getting any younger but where ya been for the last month ? LOL

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005