Rapid's Journal
 

Hello everyone,

I came here six years ago looking for the information I needed to get what I desired but for some reason I just quit. Anyways, I'm back and this time I mean to do what I set out to do.

Im 5'9 and weigh in at 190 LBS. I'm looking to get to 160-165 LBS and a good physique. So weight loss and weight lifting is where Im going with it!

I will be following the 13 week Fat burning program that ABC has and I have read it and seems like the way to go. I will be beginning tomorrow and will let you know of the results and as well what I ate.

Sounds good. I'm 5'10" and about 190 lbs, so it'll be cool to see what you look like at 165. Good luck!

Well, I couldn't really help myself. So I decided to get a small jump on things for tomorrow!

Cardio:Walking/ Running
Machine Used: Treadmill
Incline: 2.5 ( for a small amount of time )
Time: 30 min
Speed: from 2.5 MPH to 7.0 MPH

Hanging Knee Tucks
1x12
2x10
1x8

Some of the exercises mentioned in the guide I will not be able to due to the lack of a gym in my area and a lack of equipment. So I will be substituting some of the exercises for something similar or as close as possible for the same muscle.

Day 1 Chest, Back, Shoulder and Traps

I tried to follow it as much as possible but some equipment is not available to I had to use chairs as a bench and pull up bar for one or two exercises.

Chest exercises

Decline Dumbbell Bench Press ( 40 LBS )
1x12
1x10
1x12

Medium Grip Pull Up ( Bodyweight )
1x8
1x6
1x8

Incline Bench Press (40 lbs )
1x12
1x10
1x8

Close Grip Pull Up (bodyweight)
1x10
1x8
1x10

Flat Dumbbell press ( 40 lbs )
1x10
1x8
1x6

Bent Over Row (40 Lbs )
1x12
1x15
1x15

Non Peak Dumbbell Fly ( 40 lbs )
1x8
1x6
1x8

Bent Arm Pull Over (30 lbs )
1x12
1x10
1x10

Shoulders

Side Laterals ( 30 Lbs )
1x12

Front Raise (30 lbs )
1x12

Seated Rear Delt Raise (30 lbs )
1x12

Traps

Shrugs w/ dumbbells
1x15
1x20
1x25

Meal one (2:30 pm) ( I woke up late )
Protein shake ( Pre workout )
1 scoop of whey, 1/2 cup raw oats, and water
Cal:290 Fat: 5 Carbs: 30 Protein: 31

Meal 2 ( Post work out ) (6:00 pm )
Same as meal 1

Meal 3
Turkey Burger w/ 2 slices of wheat bread ( 6:41 pm )
Cal:270 Fat:17 Carbs:20 Protein: 20

Meal 4
Same as meal 3 ( 10:18 pm )

Meal 5
Egg whites and brown rice
Cal N/A Fat N/A Carbs: N/A Protein: N/A ( I didnt know for the egg whites )

Today was Biceps, Triceps, and Forearms.

Bicep Curls
2x12x20
1x10x20
1x8x20
1x30 secx20

Behind The Back Dips
2x12x190
1x10x190
1x8x190
1x45 secx190

One Arm Preacher Curls
2x12x20
1x10x20
1x8x20

One Arm Dumbbell Extension
2x12x15
1x10x15
1x8x15

Incline Dumbbell Curl
2x12x20
1x10x20
1x8x20

Triceps Cable Press Down ( I just mimiced the movement )
2x20x20
1x10x20
1x8x20

Reverse Wrist Curls
1x20x10
1x15x10
1x12x10

Wrist Curls
1x20x10
1x15x10
1x12x10

Pre Work-Out
Protein shake 2 scoops and 1 cup milk ( I waited a while )
Cal:400 Fat:9 : Carbs:18 : Protein: 60

Post work out
Protein shake with 2 scoops, 1/2 cup oats and water
Cal:420 Fat:7 Carbs:33 Protein:57

Meal 3 ( 2 hours later )
Turkey Burger, 2 Slices wheat bread.
Cal: 270 : Fat: 14 Carbs: 20 Protein: 24

Meal 4
4 eggs ( 3 of them egg whites ) 1 tortilla ( needed to make caloric intake)
Cal:470 Fat: 22.5 Carbs: 37 Protein: 30

Hey guys, Sorry I haven't posted updates. I had some pain in my leg that wouldn't let me do much so I didn't continue with the leg workout or the cardio part.

Anyways, I will update later!