SouthernIce's Training Journal--gettin outta the "200 lb" club!--comments welcome - ABCbodybuilding

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  #1  
Old 08-10-2004, 12:46 AM
SouthernIcedTea SouthernIcedTea is offline
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Default SouthernIce\'s Training Journal--gettin outta the \"200 lb\" club!--comments welcome

well i finally get back in the gym hard core tomorrow. My program is currently in my locker so i'll bring it home and type it up so ya'll get an idea of what im doing. It IS a killer work out. . . i'll say in advance. . but i enjoy it . and it works. . here is a basic outline

Week 1 Mon-sat
monbicep/tricep & chest/back(all high def)+30 minutes avg intensity cardio.
tues-shoulders/abs (high def)+ HIIT cardio (Track 3 miles)
wed-hams/quads/calves + 30 min averge intensity cardio
thur-40 min HIIT (Gym: elyptical/bike/treadmill)+ abs
fri-chest/back(shock) & bicep tricep(high def)+ 30 avg Int. cardio
sat-shoulders(shock)/abs + HIIT cardio (Track 3 miles)

week 2
mon-quad/Ham (shock)+ 30 min's avg. int. cardio
tues-calves(shock)+ abs & 30 min HIIT
wed-chest/back (high def) & bicep/tricep(shock)+30 min avg. int. cardio
thur-Shoulder/abs ( high def)& HIIT cardio (Track 3 miles)
fri-quad/ham (light) & heavy width emphasis + 30 min avg. cardio
sat-calves/abs & 30 min HIIT



-
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

  #2  
Old 08-10-2004, 12:54 AM
SG4Life SG4Life is offline
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Default Re: A Southern Iced Training Journal--gettin outta the \"200 lb\" club!

try to switch the cardio to another day

redo the split, you will cause your body to overtrain

your body needs rest
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  #3  
Old 08-10-2004, 01:06 AM
SouthernIcedTea SouthernIcedTea is offline
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Default Re: A Southern Iced Training Journal--gettin outta the \"200 lb\" club!

which cardio should i move? I do Track hiits after upperbody, cause my legs have rested by then, and i do gym HIITs after leg day on machines like the bike and elyptical so there is less shock on the legs.

the light cardio.. is more of a cool down. . i dont put much effor in them.. but just keep my body moving for a while to burn more fat
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

  #4  
Old 08-11-2004, 11:03 AM
SouthernIcedTea SouthernIcedTea is offline
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Default TUESDAY 8-10-04--CARDIO DAY w/ SHOULDER/ABS

NOTE: I rate my intensity on a scale of 1-10 (10 being the most difficult where i could not possibly push further or failure)

In addition, my sets are paired up with two muscle groups so that i go from one exercise immediately into the other with less that 15 seconds in the switch from say abs to shoulder. . . or on a different day. . chest to back.

Then there is no more than 30 seconds between sets, a minute if it absolutely cant be helped (like settingup a mach.)

Since i am focused on losing fat, the goal is to keep my heart rate up as i lift thus, turning weight lifting into cardio also. Here is what i did yesterday

WARM UP
Elyptical (20 min lv. 5)

Set 1--3x20
ABS Medicine ball crunches, 1LB BALL-- (arms and legs come up together, &amp; go down toghether passing the ball hand to feet with each crunch)
SHOULDERSbent over lat raises--10lb. dmbls.

Set 2--3x15
ABS 3pt. raise leg crunches (when feet and legs go down they must touch a point on left, then middle, then right to be 1 rep. So 15 reps is technically 45)
SHOULDERSup right rows. 30 lb

Set 3--4sets-
ABSv-up on flat bench x20
SHOULDERSseated barble shoulder press (45lb. bar)x15

Cardio
bike for 4 intervals of 5 min:
set 1--(level per min 1,2,1,2,1--then, rest 1 min)*levels on the bike (not exersion)
set 2--(1,2,3,2,1--levels on bike, then rest 1 min)
set 3--(2,3,4,3,2, then rest)
set 4--(2,3,3,4,4, then rest)
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

  #5  
Old 08-11-2004, 11:20 AM
SouthernIcedTea SouthernIcedTea is offline
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Join Date: Jul 2004
Posts: 92
Default WEDNESDAY 8-11-04--LEG DAY (high def focus)

Here is the plan for today, I won't get to it till after work, so it'll be 11:30 or midnight before i get in the gym.
<font color="red"> I made it to the gym at 1am. I almost didn't make it. See, I packed my gym bag before work cause i could save about 15 miles if i dont stop by the house before going. But, I forgot my sneakers. Once I got home, I started getting comfortable. Then my gym partner called and said she wasnt going. Though I told her I would stay home and work out on Sunday (my usual off day), I immediately started feeling guilty. As if i can't work out alone. . . so i went. . and i feel so much better now [img]/forum/images/graemlins/laugh.gif[/img] yeaaahhh </font>
WARM UP
20 minute elyptical (intensity level 5)
5 min on bicycle (int. level 5--helps my knees warm up)
10 min. stretch
*remember when i list 2 exercise in a pair under one set, that means i go from 15 reps of one immediatly into 15 reps of the next, before i can rest and only then is the set complete!

set 1 3x15 each exercise <font color="red"> complete! </font>
QUADleg extentions--60 lb
HAM lying leg curl--45 lb

set 2 3x? <font color="red"> done! </font>
QUAD30's on 3pt. leg press--90 lb (10 rep top, 10 rep middle, 10 at bottom of foot placement platform)
HAM Dead lift--45 lb bar 3x15

set 3 3x15 <font color="red"> done! </font>
QUAD sissy squats
HAM lying dmbl curl--15 dmbls <font color="red">wow these hurt</font>

set 4 for 3 sets
3 pt. smith machine squat--10 legs together, 10 shoulder width apart, 10 wide leg <font color="red">my knee started feeling weird half way through this, so i moved over to a hack squat--i dont know why the hack squat doesnt bother my kneww </font>

cooldown
15 minutes on elyptical
10 min stretch

<font color="red">Thought for the day: It's not about losing weight. It's not about looking good! It's about gaining energy, increasing strength, renewing health, learning to plan, following through on commitments--especially to one's self. When you the workouts and meals in advance, and challenge yourself to follow throught with the plan and maybe exceed the goal. . . youn gain self-respect, self-awarness, self-trust, self-esteem. . . suddenly you find are in control of more aspects in your life than you thought! </font>
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

  #6  
Old 08-12-2004, 02:17 AM
SouthernIcedTea SouthernIcedTea is offline
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Join Date: Jul 2004
Posts: 92
Default THURSDAY--CARDIO HIIT & CALVES/ABS

Here is the plan for today. I should make it to the gym by 11 am.
<font color="green">11:24am. . . I should be in the gym by now. I live in S. Georgia and we are currently under a flood/tornado watch. I'm thinking of just waiting till after work again. Though cardio is best done in the morning. . . or so I think. I hate when i start shifting my schedule around, because I even when think I have a good reason, part of me feels like im just looking for excuses to not roll outta bed. Anyway, floods and tornadoe are serious enough things, to wait out. . . so i'll get to packing the gym bag for tonight</font>
Warm-up
elyptical 10 min
incline treadmill walk (10 incline) 10 min
stretch 10 min

SET 1--3 X 25
CALVES standing calve raise
ABS seated resistance crunch--70 lb

SET 2--3 X 25
CALVESDonkey calve raise-100 lb
ABSlying mach. crunch 40 lb

SET 3--3 X 25
CALVESseated calf raise-35 lb
ABSleg raises

CARDIO HIIT
1. 5 minutes warm up lvl 1 on bike
2. 5 minutes on treadmill (minute 1=4.0mph/lvl 5, m2=4.5mph/lvl 6, m3=5.0mph/lvl 7, m4=4.5mph/lvl 7, m5=4.0/lvl 6
3. 5 minutes on bike--lvl 1,2,3,2,1.
4. 5 minutes on treadmill (m1=5.0/lvl 7, m2=4.5mph/lvl 6, m3=4.0mph/lvl 6, m4=4.5mph/lvl 7, m5=5.0mph/lvl 8
5. 5 minutes on bike--lvl 2,3,4,3,2
6. 5 minutes treadmill (m1-2=5.0mph, m3-4=4.5mph, m5-6=4.0mph
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

  #7  
Old 08-13-2004, 11:06 AM
SouthernIcedTea SouthernIcedTea is offline
SouthernIcedTea should change his/her status!
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Join Date: Jul 2004
Posts: 92
Default Re: FRIDAY--UPPER BODY (CHEST/BACK SHOCK) & BICEPS/TRICEPS (LIGHT)

WARM UP
Elyptical and 3lb weights (20 minutes)
Stretch (10 minutes)

CHEST &amp; BACK
Set 1--4x15
CHEST: Swiss ball dumblell flys ______lbs
CHEST: Swiss ball dumbbell press_______lbs

Set 2—4x15
BACK: Bent over reversgrip rows ______lbs
BACK: Close grip pull down_______lbs

Set 3--3x15
CHEST: Incline barbell press ______lbs
BACK: One arm bent over dumbbell row_______lbs

Set 4--3x15
CHEST: Weight assisted Dips
BACK: Weight assisted pull ups

CHEST/BACK COMBO—PUSH UPS! 4 X 20 (SLOW &amp; CONTROLLED)

BICEPS &amp; TRICEPS &amp; SHOULDERS (LIGHT WORK)
Set 1--4x15
BICEPS: Cable Curls ______lbs
TRICEPS: Cable pull down______lbs
SHOULDERS: Cable pull up _______ lbs

2—4x15
BICEPS: 3 grip barbell curls ______lbs
TRICEPS: Lying overhead extensions_______lbs
SHOULDERS: Backward flys _______ lbs
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

  #8  
Old 08-13-2004, 11:16 AM
noodlejr noodlejr is offline
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Posts: 1,955
Default Re: FRIDAY--UPPER BODY (CHEST/BACK SHOCK) & BICEPS/TRICEPS (LIGHT)

nice start on the journal.....however, i have a few comments, basically re-emphasizing SG4Life's comments.

Your work ethic is much admired, but you are not going to benefit from that much cardio. you are gonna plateau like nobody's business doing cardio every single day. you will also be burnin up your muscle along with the fat, which is definitely detrimental to your long term goals.you have seen great success so far, but you can optimize this!

post workout nutrition is absolutely vital, and following a good, clean diet will greatly enhance your experience.

my advice is to entirely revise your split and only do cardio on the days you don't lift. a good split would be 4 days of lifting and 3 days of cardio.

if you absolutely must do cardio and weight training on the same day, allow at least 6-8 hours between the two.

also, how is your diet. i can only assume that you are cutting at the moment due to your massive amounts of cardio and reading through your various posts. read through some of the nutrition information, especially the hard core cutting diets and workouts, which will give you some ideas. post your diet for critique, and we will be happy to help you with it.

keep your journal going, and good luck with your goals.
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  #9  
Old 08-15-2004, 02:32 AM
WatchTheHands WatchTheHands is offline
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Join Date: Feb 2004
Location: Long Island, NY
Posts: 1,616
Default Re: FRIDAY--UPPER BODY (CHEST/BACK SHOCK) & BICEPS/TRICEPS (LIGHT)

Hi there SouthernIcedTea. Just popping in to take a peek, as well as reiterate and expound upon what's been said...

For me and others here, your split would be straight up nuts, but I take it you are going primarily for fat burning, and similar splits have worked for many others before. I don't see any problem with how you've arranged your muscle groups, but as was stated, you will need to cut down some cardio. In a perfect scenario, you would follow up your weightlifting (which damages muscles fibers), with a replenishing PWO shake, a hot shower, and then the post workout meal and relaxation; not to mention a good nights sleep. By following up your workout with CARDIO every time, you will keep your body in a catabolic state, which will essentially negate any efforts you've made with weightlifting. I know how it can be when you are trying to lose weight, how you feel you should constantly be doing something, but often enough that will hold you back.

I see no problem with doing cardio and lifting on the same day, but as Noodle pointed out, you should space them out by 6-8 hours. This will keep you out of the aforementioned prolonged catabolic state, thereby sparing your muscle AND burning more fat. Remember, weightlifting alone will raise your basal metabolic rate for hours afterward, but following up with cardio will only burn muscle. If you space them out enough you will surely see better gains.

Try cutting cardio sessions down to 3 times a week for now, and see how it goes. If you can, do them early in the morning, consuming only a whey shake before hand. For me, medium intensity, long duration cardio has always worked better for fat burning, so you may want to try to stick to that; the choice is yours. But whatever you do, space out the lifting and cardio; this is imperative. After a few months, if you still want to cut more and your gains have slowed, you may try adding one more cardio session a week.

Finally, as was mentioned you may want to post your diet. We all want to help you achieve your goals, and diet is the cornerstone of any physique you'd want to attain. A few minor changes could make all the difference.

Good luck with everything, and I'll be by again. Take care!
[img]/forum/images/graemlins/smile.gif[/img]
__________________
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  #10  
Old 08-15-2004, 05:03 AM
SouthernIcedTea SouthernIcedTea is offline
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Join Date: Jul 2004
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Default Re: FRIDAY--UPPER BODY (CHEST/BACK SHOCK) & BICEPS/TRICEPS (LIGHT)

thanks for the advice--noodle and Watch. You are correct. Right now I know i have almost 160 lbs of lean body mass. I know that under this is muscle that im carrying around. . . right now im not focused on building muscle but peeling off the fat to reveal what i have.

I know its important to maintain what i have, and yet, im sooo anxious to burn more and more fat. I will go back to cardio 3 times a week. considering that way my weightlifting is set up, that's like cardio too.

Also, soon i will post a meal plan. I need to sit down and do some meal planning. That's the hardest part for me
__________________
<font color="red">BODY FOR LIFE-(a foundation)</font>--IF YOU DONT WORK ON IT FOR LIFE--THEN DID YOU REALLY DO IT? It's a journey where success is measured by what you gain, not by what you lose. . .It's not about weight loss. . .Its about gaining enery, increasing strenth, renewing health AND decreasing body fat. . .its about gaining muscle, gaining self respect, self-awareness, . . self trust. . .self esteem. Gaining control of your life!"
<font color="red">MY REASONS</font>live healthier, feel better physically, mentally, emotionally, learn to be proactive (plan) instead of reactive, build endurance, a *stronger back*, organize better, a clearer mind, more energy, lose fat, better fitting clothes, self trust-- learning to fullfil promises to my self, for good habits to pass on to my family & children (when i have them). . most of all--inspire others and SHOW THEM--IT CAN BE DONE!
<font color="red">CURRENT STATS</font>
Female/Height:5ft.3in Weight:218 Body fat: 32% Neck:15in Chest: 48in Biceps: 16in Waist: 40in Hips: 46in Upper thigh: 26in Calves:16in
<font color="green">"I can do all things through Christ which strengtheneth me."--Philippians 4:13
"Now faith is the substance of things hoped for, the evidence of things not seen."-- Hebrews 11:1
</font>

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