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Old 10-21-2004, 05:44 PM
gamgirl20 gamgirl20 is offline
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<font color="green"> </font> Alright, Im back and with a vengence. No longer will I sit around and let myself get FATTER and so out of shape Im ashamed to be seen. Im making a change once and for all if it kills me! I know today is Thursday but the sooner the better in my book! I coulda started Monday but yeah I wanted to start today so there! I am going to TRY and following the 13 weeks to fatburning both the diet and the workout... I know I will need some fine turning along the way but I know with hard work, determination, and support from everyone I can do this! MUAH!

Heres how things look thus far today:


Meal 1: 1 scoop whey protein mixed w/ H2O
1/2 c. oats w/ cinnamon sprinkled for flavor
1 bottle of H2O Vit. C supplement

Meal 2 (post workout): 1/2 scoop whey protein mixed w H2O
1 6 oz. grilled chicken breast
2 cups green beans
1 bottle of H2O

Workout: Quads/hamstrings/calves

Leg Press: feet low & together 1x12x90
1x10x100
1x8x110

feet high & apart 1x12x100
1x10x110
1x8x120

feet med., apart, toes out 1x12x100
1x10x110
1x8x120

Squats: 1x12x55
1x10x60
1x8x65

Calf Press: 1x12x90
1x10x100
1x8x120

Calf Raise: 1x12x120
1x10x130
1x8x140

Cardio: Walked @ 4.0mph 30 min.
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Old 10-22-2004, 10:36 AM
getnbgr getnbgr is offline
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Default Re: Erica\'s Journal

Nice start to the journal... Try some stiff legged dead lifts for the hams and glutes when you get a chance... you'll love them. SLDLs [img]/forum/images/graemlins/grin.gif[/img]
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  #3  
Old 10-22-2004, 11:22 AM
gamgirl20 gamgirl20 is offline
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Thanks I appreciate that! See is people like you who are gonna totally help me out!
  #4  
Old 10-22-2004, 12:12 PM
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Default Re: Erica\'s Journal

Good Luck Erica! Keep up the good work! [img]/forum/images/graemlins/grin.gif[/img]
  #5  
Old 10-22-2004, 11:21 PM
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well my meals today were sucky...

meal1: 3/4 c. oatmeal
then i binged/purged.... i cant help it-im trying to get over this slowly

meal ?: chicken fingers, roll, & half baked potato at bennigans (UGH terrible!)

workout was good though:

Chest/Back/shoulders/traps

decline bench press: 1x12x55
1x10x60
1x8x65

incline bench press: 1x8x45
1x6x50
1x4x55

flatbed dumbell press: 1x12x10
1x10x12.5
1x8x15

wide grip pulldowns: 1x12x40
1x10x50
1x8x60

close grip pulldowns: 1x12x30
1x10x40
1x8x50

bent over rows: 1x12x10
1x10x12.5
1x8x15

cardio: walked @4.0 mph for 30 min.
  #6  
Old 10-23-2004, 04:22 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: Erica\'s Journal

Welcome to the journal forum Erica. It's awesome to have you girl. Way to get started on the right foot. I wish you the best of luck and if you ever need a hand don't be a stranger.
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Old 10-23-2004, 05:45 PM
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Thanks so much!! I think working out will be good... its just the eating issues I need to slowly work on... last nite after my post I totally ate ice cream, left over beef stroganoff, and some candy.... This is rough [img]/forum/images/graemlins/frown.gif[/img] Today did well though.... I just ate a chicken breast...hopefully Ill continue to keep it clean! Ill post my work out later after Im done! Thanks again to everyones support!
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Old 10-24-2004, 01:05 AM
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The diet is the hardest aspect for most athletes to grasp a hold of and hold on to. I know you can do it, but take everything one step at a time. If you slip up do not beat yourself up over it. I like to say that "life happens." Yes, that may be hypocritical coming from me, but I have been at the dieting game for years now and understand that it is the most mentally frustrating part to adhere to. Not everybody is so strict with themselves that they do not cheat for months at a time. In a way that is most likely not healthy, well at least from a sanity standpoint. But if you want it in your heart bad enough no goals are out of reach and we are all here to assist you in your trek to the finished outcome. Together we can all get by.
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Old 10-24-2004, 01:49 PM
getnbgr getnbgr is offline
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Hey I posted this in my journal as well to answer your question. Walking is a good form of cardio but for a low impact cardio workout where you can raise your heart rate up to 65% of your maximum heart rate I would suggest an elliptical machine or a stationary bicycle. 65% of mhr is a good fat/calorie burning zone. 220 - (your age) = mhr. Multiply that by .65 to get 65 percent. Heart rate is in beats per minute. To measure it while you are doing cardio take your pulse and count for 10 seconds and multiply by 6. It's a little rough way of doing it but as long as you're around 65% of your mhr your doing good. Again walking is good to but you'll want to take it a couple of miles and it has more impact on the joints. If you're not used to cardio you might have to work up to it. Good luck and let me know if you have any questions. [img]/forum/images/graemlins/cool.gif[/img]
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Definition of Pain: Weakness leaving the body
Stay Clean

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********** getnbgr's Training Journal **********
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