The Silver Jeans Predicament (Training Journal)

[BarBelle]

My favorite jeans don't fit properly! [img]/forum/images/graemlins/mad.gif[/img]

I know this is a lame excuse for starting a training journal (****, I'm so vain!). But this morning was a rather rude awakening when I tried to put them on. Serves me right 'cause I've been eating crap and been very lazy with my workouts. [img]/forum/images/graemlins/blush.gif[/img][img]/forum/images/graemlins/crazy.gif[/img] So I'm here to change all that! Tighten up my diet (aka I can't use chocolate as a "meal" [img]/forum/images/graemlins/shocked.gif[/img]) and find the drive that's been missing in my workouts as of late.

Short term goals:
* Clean up my eating habits (more fibrous veggies, fewer "dirty" carbs)
* Stick to my workout schedule
* Learn to supplement properly

Long term goals:
* develop healthy patterns so I **never** have a "silver jeans predicament" again! [img]/forum/images/graemlins/smirk.gif[/img]


Workout - March 08, 2004
Delts, Biceps-Triceps

Warmup: Shoulder Press: 2x12x15kg

Shoulder Press: 12x25kg; 4x10x30kg
Lat Raise SS Cable Up. Row: 3x10x6kg / 3x12x12.5kg
Front Raise (cable): 3x8x5kg + 6x6.25kg

Cable Curl SS Pressdowns: 4x10x12.5kg + 10x7.5kg / 4x10x17.5kg + 5x10kg static hold & flex (OUCH!! [img]/forum/images/graemlins/frown.gif[/img] )
DB Ext SS Rev Curl: 10x12kg; 3x10x14kg / 10x5kg; 3x10x7kg

Incline DB (drop): 2x (6x10kg + 6x8kg + 8x6kg)
Machine Dips (drop): 2x (8x40kg + 10x25kg)


I'll post my diet later today ...

[Tuf]

Sweet journal title! LOL

Good luck. [img]/forum/images/graemlins/smile.gif[/img]

[Debbie9999]

Welcome and I am looking foward to reading about your success.

You are so funny. Of course chocolate is not a meal! That's because it is a vegetable!

[BarBelle]

Hi Tuf and Debbie [img]/forum/images/graemlins/laugh.gif[/img] ... thanks for stopping by! Sigh ... don't tempt me on the chocolate thingie (considering it as a vegetable got me into this mess!! [img]/forum/images/graemlins/frown.gif[/img] )

So here's a breakdown of my diet/supplements for today. Gosh, it seems like a lot of pills! I take one of those little plastic vitamin/mineral packages, so that's where all the extra stuff comes from. I'm pretty sure it needs tweaking, but I'm not sure how badly ... [img]/forum/images/graemlins/confused.gif[/img]



Meal 1:
2 oz oats
1.5 oz lean bacon (I'm doing a refridgerator purge)
4 eggwhites + 1 med egg
<font color="red"> 5g glutamine, 200mcg chromium </font>

Meal 2: (pre-workout)
1 small banana
<font color="red"> 1000mg VitC, Mega B-50, 400mg Vit E </font>

Meal 3: (post-workout)
1.5 serving protien
1.5 scoops Gatorade
<font color="red"> 5g Creatine, 5g glutamine, vanadyl sulfate, amino, antioxidant </font>

Meal 4:
1c black rice (It looks kinda like wild rice ... I bought it at the Indonesian grocery store)
6 med spears asparagus
1 can tuna
1 Tbsp olive oil

Meal 5:
60 ml karnemelk (the refridgerator purge continues ...)
50g Rijkgevuld Muesli

Meal 6:
1 chicken breast
1 big handful spinach
1 cup green beans
1/2 Tbsp olive oil

Meal 7:
1/2 cup (approx) lo-fat quark
50g Rijkgevuld muesli


So my fitday totals look something like this:

Total Calories: 2043
Fat: 43g (20%) Carbs: 220g (41%) Protein: 195g (39%)

[BarBelle]

Workout - March 9th, 2004
Back &amp; Abs

DB Rows: (Warmup: 2x12x14kg) 4x10x20kg

Seated Cable Rows SS Rev Grip Pulldowns:
10x32.5kg; 3x10x35kg / 4x10x40kg

Tbar Rows (w/ bb): 3x10x25kg + big bar (I don't know how heavy this is ... [img]/forum/images/graemlins/confused.gif[/img])

BB drop: 2x(8x35kg)+(10x25kg)

Cable Crunches: 3x12x22.5kg
Crunches (legs raised): 3x30
Leg Raises: 3x20

A good workout overall, but my forearms were really weak today. Grip strength definitely caused problems since my hands were giving out before my back was done. Will have to change my split ...

[BarBelle]

Here's the diet for today:

Meal 1:
2 oz oats
1 oz lean bacon (all done! [img]/forum/images/graemlins/grin.gif[/img])
1.5 oz chicken breast
4 eggwhites + 1 med egg
5g glutamine, 200mcg chromium

Meal 2: (pre-workout)
40g Rijkgevulde muesli
100 ml karnemelk
1000mg VitC, Mega B-50, 400mg Vit E

Meal 3: (post-workout)
2 serving protien
1.5 scoops Gatorade
5g Creatine, 5g glutamine, vanadyl sulfate, amino, antioxidant

Meal 4:
Grilled chicken breast
2 cups lettuce
1 small baked potato

Meal 5:
40g Rijkgevuld muesli
1 cup low-fat quark

Meal 6:
4 oz salmon filet, grilled
1 big handful spinach
1 cup carrots
2/3 Tbsp olive oil

Meal 7:
1 serving whey
1 Tbsp olive oil


So my fitday totals look something like this:

Total Calories: 2048
Fat: 52g (24%) Carbs: 182g (34%) Protein: 211g (43%)

A little better, methinks, but I should stop eating that muesli. [img]/forum/images/graemlins/crazy.gif[/img]

[BarBelle]

Hmph! Men ... [img]/forum/images/graemlins/mad.gif[/img]

My bf wanted to know what I was doing with FitDay.com, so I explained it to him. He says I don't need to lose weight, I just need to buy bigger jeans. Y-chromosome logic ... go figure. [img]/forum/images/graemlins/confused.gif[/img]

Anyhow, cardio/off day today. Tomorrow is legs.

[Debbie9999]

First, in my gym the BIG barbell is 45 pounds.

Second, tell BF that you prefer the healthy lifestyle so that you can be stronger than him.

[BarBelle]

Debbie - Yep, you were right, the big bar is 20kg (45lbs). In my old gym the bars ranged between 35 and 45 lbs. Now I've got a new gym (well, "fitness center" really) and have no clue what each bar weighs. I actually took my DL bar over to the scale today just to make sure. One of the personal trainers saw me doing it and just about fell over he was laughing so hard. [img]/forum/images/graemlins/frown.gif[/img]

Personally, I fail to see the humour in the situation (and I think it's pretty bad form for a pt too! [img]/forum/images/graemlins/mad.gif[/img])


Workout - March 11th, 2004
Legs

Leg curls SS Hamstring stretches
(warmup: 15x15kg; 15x20kg)
15x27.5kg + 8x32.5kg + 8x25kg
12x30kg + 6x32.5kg + 6x27.5kg
10x30kg + 5x35kg + 5x32.5kg
=&gt; 1 minute ham stretches after each "set"

Rom DL SS Hyperextentions
8x35kg*; 8x45kg*; 7x50kg* / 3x12x10kg
* not including bar weight

Leg Extensions: (I hate these!! [img]/forum/images/graemlins/frown.gif[/img] )
15x20kg + 8x25kg + 8x22.5kg
12x22.5kg + 6x27.5kg + 6x32.5kg
10x25kg + 5x32.5kg + 5x37.5kg
10x7.5kg Left leg only

Horizontal Leg Press SS 1 min Quad stretch
12x60kg
3x10x90kg

Inc Leg Press:
2x10x130kg
3x8x150kg + 20x70kg

Rotary Calf
6x12x30kg

Seated Calf
6x15x30kg

All in all, a darn good leg day. I could barely walk out of the gym my legs were shaking so badly. Did I mention how much I hate leg extensions? [img]/forum/images/graemlins/smirk.gif[/img]

[BarBelle]

March 11th, 2004 - Diet

Meal 1: Protein pancakes
(3 eggwhites, 1 oz oatmeal, 20g muesli, 1 serving protein, 100ml karnemelk and a little bit of baking powder)
Chromium, glutamine

(pre-workout supplements)

Meal 2: (post-workout)
1.5 scoops gatorade
2 servings protein
post workout supplements
creatine, glutamine

Meal 3:
1 cup black rice
1 chicken breast
1.5 cups spinach
2 tsp walnut oil

Meal 4:
150g low fat quark
1 tbsp peanut butter

Meal 5:
1.5 tbsp peanut butter
1 chicken breast
1 cup green beans

Fitday totals:
Calories: 1774
Fat: 45g (24%)
Carbs: 135g (28%)
Protein: 207g (48%)


A little low on calories today ... the last few days I feel like I've been run over by a truck. But I'm attributing that to my workouts (which have been much more intense).

I'm knackered! Time to catch some zzz's