[TheBest-Host]

SYNOPSIS: So I had my IST Saturday, but I was not going to let that get in the way of my FAVORITE day of the week. My cheat day Saturday. I woke up at 6 and prepared Ultra Breakfast. Ultra Breakfast consisted of:
-6 eggs
-3 sausage patties
-3 chocolate chip pancakes
-2 pieces of toast
-1 bowl of rice crispies
-1 Banana

Needles to say, Ultra Breakfast = MAJOR success. From there I went to the RS and we left for Baton Rouge to complete the IST. Scores can be found underneath this. After the IST they gave us:
-Subway sandwiches
-Doritos
-Powerade

Which I annihilated rather quickly. We eventually got done, and then stopped in at taco Bell on our way back to Alexandria. My Taco Bell meal consisted of:
-2 5 layer burritos minus sour cream
-1 steak quesidilla

It was oh so delicious, but didn't last very long at all haha. When I got home I started crunching on some m&ms. so delicious. When I finally found it time to eat another actual meal, I went to the ice cream store called splurge I got:
-14 ounces of ice cream
-Toppings such as: Gummy bears, Oreos, Brownies, Chocolate Fudge, Sprinkles, Butterfinger, and Gummy Worms.

It may have been the most delicious thing I have ever eaten. After that, my friends mom ordered 3 large meatlover's pizza from papa John's. I ate:
-Half of one large meatlover's pizza.

After I was finished with that, it was about 9 PM and I thought my stomach may burst. But I didn't call it quits. I just thought, "Hey I will let this settle a bit then go back to the kitchen for one last adventure." As I finally gathered up the strength to get my fatass off the floor, I went to the kitchen of my buddy's house and found the gem. THE SMORES. Unfortunately, I couldn't finish strong, as I made:
-One smore

It was over from there. I had to call it quits. I went into my friend's room, started watching TV and fell asleep. An absolutely WONDERFUL cheat day. Didn't count calories. Don't actually care. I satisfied myself

IST RESULTS FEB 12, 2011
Old Results
Pull-ups: 10
Crunches: 75
Run Time: 10:59

New Results
Pull-ups: 12
Crunches: 79
Run Time: 10:16

About: Well I improved in all aspects, but I wasn't exactly happy. I was very happy with the run, I improved by almost 45 seconds and came in 4th out of about 60 other poolees. I was disappointed with the pull-ups. I got 12, he didn't count 2 of them because I didn't go down all the way, but still an improvement. I got 4 more crunches than my last official IST. Not too happy about that, I got 81 the other day during PT. We have another pool function this Saturday. This week I will not be in a weight room, but rather doing speedwork, distance training, pull-ups, and ab work.

Up Next:
-Speed work, Pull-ups, Ab Work.

[swwatch]

This Past Week
On Saturday I set the bar at 26 miles for the week. I took Saturday off instead of Sunday because I overslept and missed PT, so I made it up on Sunday.

GOAL: 26 MILES
Sunday: 6.5 miles
2 separate runs
-3 miles (outside)
-3.5 miles (treadmill)
Monday: 3 miles
1 run
-treadmill
Tuesday: 2.25 miles
1 run
-1.5 mile, 1 800, 1 400, 4 100s
Wednesday: 5 miles
PT
-Indian Runs
-Sprints
-Cadences
Thursday: 5 miles
1 run
-Slow Jog
-Cadences

Goal: 21.75 out of 26 miles complete; 83.7% complete

[DouseAuthott]

Dropping 10 LBS - The Marine Corps Way


Height: 5'7"
Weight: 180 lbs
BodyFat: 13.3%
1.5 mile: 10:30
Pull-ups: 13
Crunches(2 min): 77
About: I am 18, live in Louisiana, and need to do something with my life. I went to college at Southeastern Louisiana University for 1 semester, and found that I didn't feel like getting myself into debt pursuing a career that I wasn't even sure that I wanted. I decided that I will join the marines as a reserve, let them pay for my college, and in the meantime, find what I want to do with my life. I PT every Wednesday and Saturday with the Corps and run every day. I have to drop my weight down to 175 before I can ship to boot camp, but I figure if I get to 175 it will be difficult to stay there, so I am attempting to cut to 170. I have always been a force in the weight room, but this bodyweight stuff is a lot harder than free weights. I have been improving a lot though every time I drop weight I feel my body getting stronger.
Supplements:

I will be posting weight and pics pics every Friday. I have a cheat meal every Saturday(vary sometimes) as well. Nothing huge, but something to kill my cravings for the week. Sunday is my off day(varies) for exercise. Daily recap, every day with calories consumed and exercises performed.

GOALS by Feb 20th
Weight: 170 lbs
BodyFat: 11%
1.5 mile: 09:50
Pull-ups: 16
Crunches(2 min): 90


Starting Pics; 01-28-11

[JanetMorris]

Saturday, January 29 2011

Basic Info
Day: Saturday
Time: 9:00 AM CST
Distance: Circuit Training
About: Started out flipping a 200 lb tire a little less than 400 meters. Me and another guy flipped it about 75 yards, and then everyone else joined in after they finished their tasks. We stopped flipping a little more than halfway through and everyone carried it. We then started our circuit training. We were required to complete four rounds of:
-Station 1: Tire Flip/Punching Bag carry
One person carries the 175 lb punching bag about 15 yards while the other person flips the tire 15 yards. The two people then switch and go back.
-Station 2: Ammo Can Simulation
Two 40 pound dumbbells are pressed overhead 30 consecutive times.
-Station 3: Pull-ups
Ten military style pull ups are performed.
-Station 4: Box Jump
15 Box jumps on a 2.5 foot wooden box.
-Station 5: Squats
Two weight bars, one 45 pounds, one 65 pounds. Each person does 15 squats with one bar. The bars are alternated between the two as rounds are completed.
Feeling: Absolutely wasted. It was most of the groups second time doung it, but it wa smy first. everyone told me it was going to suck, but I didn't believe them. They were right..



Diet
Meal 1: Banana
Calories: 105
Fat: 0g
Protein: 1g
Carbs: 27g
Meal 2: Banana, Eggs, Ham
Calories: 360
Fat: 14.5g
Protein: 28g
Carbs: 30g
Meal 3: 2 Hamburger Patties
Calories: 480
Fat: 40g
Protein: 38g
Carbs: 4g
Meal 4: Chicken, Carrots
Calories: 180
Fat: 0.5g
Protein: 23g
Carbs: 7g
Meal 5: grapes/strawberries
Calories: 100
Fat: 0g
Protein: 1.5g
Carbs: 26g
TOTAL:
Calories: 1225
Fat: 55g
Protein: 91.5g
Carbs: 110g

Progress:
26.25 miles out of 26 miles; [color=green]101% COMPLETE[/green]

Up Next:
Not sure..
Either a good 5-7 mile run Sunday or Monday.

[doogiehoussi]

Sunday, January 30 2011

Feeling: I woke up and my legs felt fine, which is odd because the majority of the workout yesterday was working out my legs. I was, and still am SUPER sore in my forearms and biceps. basically both my arms are sore and I feel it whenever I do anything. Other than soreness in my arms I feel wonderful.
Plan: Eat, watch The Office, play NCAA, check up on some basketball scores, and now I am watching the pro bowl. Pretty boring day, but I'm not really looking to do anything too exciting. Tomorrow should be a bit more exciting, though.
Setting the Bar: I set the bar at 26 miles last week, and I got there by Friday. I'm gonna up it this week to 30, which is an average of 5 miles a day. I SHOULD be able to get it, depending on what we do for PT on Wednesday. if we don't run then it's gonna be a bit more difficult. But I am staying optimistic.

And now an option for my Wednesday cheat meal...



Diet
Meal 1: 2 Hamburger Patties
Calories:480
Carbs:4g
Protien:38g
Fat:40g
Meal 2: Banana, Frozen Chicken Breast, Carrot
Calories:265
Carbs:28g
Protien:35g
Fat:0.5g
Meal 3: Chicken, Veggies
Calories:470
Carbs:7g
Protien:33g
Fat:33g
TOTAL
Calories:1215
Carbs:39g
Protien:116g
Fat:73.5

Progress:
0 miles out of 30 miles; 0% complete

Up Next:
5-7 Mile Run with some fellow poolees Monday.

[aaaaaaaabbbby]

Friday, January 28 2011

Basic Info
Day: Friday
Time: 5:45 PM CST
Distance: 4.5 miles
About: Mapped out a 4.5 miles run on MAPMYRUN.COM around a neighborhood. Started out jogging until I got to about 1.1 miles. from there I did Indian runs for about 3/4 of a mile. I was by myself, so I had to imagine people in front of me. I probably looked pretty silly, but oh well. I went from Indian runs to the same pace jog until i got to around 2.3 miles. From there I stopped and ran 4 sprints, approximately 200 meters each. I took a break just long enough to catch my wind in between each sprint. Once I was finished with the last one I began jogging until I got to a little past the 4 mile mark. Once there, I lunged 3 sets of 50 meters. I then ran 2 more sprints about 100 meters each. From there I jogged until I was about 100 meters from my ending point and sprinted to the finish.
Feeling: Very good feeling. I find myself catching my breath a lot faster after sprints and my endurance has went way up. Hopefully I keep getting better.



Diet
Meal 1: Banana, Frozen Chicken Quarter, Broccoli and Carrots
Calories:340
Carbs:28g
Protien:19g
Fat:17g
Meal 2: Orange, Frozen Chicken Breast, Carrots
Calories:370g
Carbs:28g
Protien:24g
Fat:0.5g
Meal 3: 2 Hamburger Patties
Calories:480
Carbs:4g
Protien:38g
Fat:40g
TOTAL
Calories:1190
Carbs:60g
Protien:81g
Fat:57.5g

Progress:
26.25 miles out of 26 miles; 101% COMPLETE

Up Next:
PT with the Corps Saturday

[jokilewqs]

Monday, January 31 2011

Basic Info
Day: Monday
Time: 8:00 AM CST
Distance: 5.58 miles
About: Just a nice paced jog around the neighborhood with a couple other future marines. Ran 3 miles, stopped and walked, Ran a mile and a half, stopped and walked, and finished up with a mile and some indian runs at the end. We covered a total of 6.19 miles, but only 5.58 was ran.
Feeling: Very humid due to rain the night before, so I had a hard time catching my breath at times.


Scenery around where we ran

Diet
Meal 1: Banana
Calories: 105
Fat: 0g
Protein: 1g
Carbs: 27g
Meal 2: Banana, Eggs, Ham
Calories: 360
Fat: 14.5g
Protein: 28g
Carbs: 30g
Meal 3: Chicken, Carrots
Calories: 180
Fat: 0.5g
Protein: 23g
Carbs: 7g
Meal 4: Chicken, Veggies
Calories:470
Carbs: 7g
Protien: 33g
Fat: 33g
Meal 5: Bacon and Green Beans
Calories: 260
Fat: 21g
Protein: 13g
Carbs: 4g
TOTAL:
Calories: 1375
Fat: 69g
Protein: 98g
Carbs: 76g

Progress:
5.58 miles out of 30 miles; 18.6% COMPLETE

Up Next:
Gonna work on my mile and a half tomorrow. I'll throw in some 800's and other sprints along with it.

[Guloqkcm]

Tuesday, February 1 2011

Basic Info
Day: Tuesday
Time: 9:00 AM CST & 6:00 PM CST
Distance:
9 AM - 1.5 miles
6 PM - 2.25 miles + Chest & Tricep workout
About:
9 AM - Woke up at 8:30 took an oxyelite and met some future marines at Alexandria Senior High school track to get a time on our mile and a half. I set the timer on my ipod, but forgot to lock it, so it hit against my leg and stopped on 3:11 so we didn't have an exact time. The time was probably around late ten minutes, but who knows. We get an offical time Saturday.
6 PM - Went to anytime to get a workout in. Started out with 4.4 miles on the stationary bike as a warm up and then started. My workout went like this:

DB Bench: 3x8, 2xFailure
Set 1 - 45 lb DBs
Set 2 - 55 lb DBs
Set 3 - 65 lb DBs
Set 1 F - 75 lb DBs(13 reps)
Set 2 F - 80 lb DBs(8 reps)

Incline DB Fly: 2x12
Set 1 - 20 lb DBs
Set 2 - 20 lb DBs

Straight-arm Pullover: 2x10
Set 1 - 35 lb DB
Set 2 - 40 lb DB

Rope Tricep Pull-down: 3x12
Set 1 - 50 lbs
Set 2 - 50 lbs
Set 3 - 50 lbs

Skullcrushers: 3x10
Set 1 - 55 lbs
Set 2 - 55 lbs
Set 3 - 55 lbs

DB Overhead Extension: 3x10
Set 1 - 60 lb DB
Set 2 - 60 lb DB
Set 3 - 60 lb DB

After the actual workout I hopped on a treadmill and ran 2.25 miles.
Feeling:
9 AM - It was drizzling and still fairly early so I felt a little groggy. Ran a decent speed, though, and didn't feel all that winded.
6 PM - Felt great on the DB Bench. The last set really killed me but I finished the rest of the workout strong. Rope pulldowns were really tough, I may decrease weight a little bit. Running on the treadmill was really easy compared to how it normally is.


I LOVE TACO BELL

Diet
Extra: So after working out we went to the recruiting station, sat around and BSed for a while and then decided to eat. They convined me to take my cheat meal today, and after thinking about it, it made a lot of sense. I had just ran, I was gonna run later in the day, and I would be lighter for when I ran our IST on staurday. So I headed over to Burger King with them.

Meal 1: Apple
Calories: 77
Fat: 0g
Protein: 0g
Carbs: 21g
Meal 2: Whooper Jr., Double Cheesburger, Hershies Sunday Pie, Large Fry
Calories: 1550
Fat: 82g
Protein: 58g
Carbs: 156g
Meal 3: 5 Layer Burrito, Soft taco
Calories: 770
Fat: 31g
Protein: 91g
Carbs: 30g
Meal 4: 2 Hamburger Patties, Cup of Strawberries
Calories:530
Carbs: 16g
Protien: 39g
Fat: 40g
TOTAL:
Calories: 2927
Fat: 153g
Protein: 188g
Carbs: 223g

Not out of this world. Still in a calorie deficit....so I'm good.

Progress:
9.33 miles out of 30 miles; 31.1% COMPLETE

Up Next:
PT with the corps

[Scfdglkn]

Wednesday, February 2 2011

Basic Info
Day: Wednesday
Time: 9:30 PM
Distance: 3 miles
About: Note: MY NEW ASICS CAME IN!

So the gunnery sergeant came in today for the first time and didn't really know what all we could handle, so he decided it would be bets to just do some pull up exercises and some ab work. So we did that, but honestly that was about as beneficial as doing nothing. Except the pull-up part may help us in the long run. I decided to run on my own after.

I did 3 miles in this blistering cold weather haha. I got a new personal best time on it. 20:43. Not stellar I know, but much improved from my old 21:30 time. So I guess I'm good.
Feeling: Felt great all-around. I started off really fast on the run and I thought that was gonna be a problem, but I guess not. I guess I can keep the same pace if I set my mind to it.


Such a sad day...

Diet
Meal 1: Eggs, Turkey, Apple
Calories: 355
Fat: 30.5g
Protein: 8g
Carbs: 24g
Meal 2: Turkey Sandwich
Calories: 195
Fat: 2.5g
Protein: 12g
Carbs: 26g
Meal 3: Skinless Chicken Breast, Green Beans
Calories: 300
Fat: 7.2g
Protein: 57.8g,
Carbs: 4g
Meal 4: Grapes
Calories:100
Fat: 0g
Protein: 1g
Carbs: 27g
TOTAL:
Calories: 950
Fat: 40.2g
Protein: 76.8g
Carbs: 81g


Progress:
12.33 miles out of 30 miles; 41.1% COMPLETE

Up Next:
4 Mile run tomorrow with my boy Russell

[ptolerezort]

Thursday, February 3 2011

Basic Info
Day: Thursday
Time: 4:30 PM
Distance: 4.09 miles + Back and Bicep
About: Did 1 mile on the treadmill before starting the back and Bis workout. This was my workout:


Reverse Grip Lat Pull: 4x8
Set 1 - 70 lbs
Set 2 - 100 lbs
Set 3 - 100 lbs
Set 4 - 115 lbs

BB Rows: 3x8
Set 1 - 95 lbs
Set 2 - 95 lbs
Set 3 - 115 lbs

Straight-arm Pulldown: 3x6
Set 1 - 35 lbs
Set 2 - 35 lbs
Set 3 - 35 lbs

Alternating DB Curls: 3x10
Set 1 - 35 lb DBs
Set 2 - 35 lb DBs
Set 3 - 35 lb DBs

EZ-Curls: 2x15
Set 1 - 50 lbs
Set 2 - 50 lbs

3 mile Run on treadmill afterwards
Feeling: The warm up cardio really got me going, a great warm up. I had two other exercises to do, but they didn't have the machines and I didn't feel like improvising so I left them off. I don't care much about biceps anyway, to be honest. Lifts were a little low, but like I said I don't give a **** about my biceps. Wish I could have gotten more on the rows, but it has been a little over a year since I've done them. 3 mile run on the treadmill toasted me. I was wearing 2 layers of clothes so maybe that had something to do with it? Maybe, but probably just a bad day haha.

Diet
Meal 1: Eggs, Sausages, Banana
Calories: 520
Fat: 32.5g
Protein: 27g
Carbs: 23g
Meal 2: Carrots, Grapes, Banana
Calories: 220
Fat: 0g
Protein: 3g
Carbs: 57g
Meal 3: Skinless Chicken Breast, Carrots
Calories: 300
Fat: 7.2g
Protein: 57.8g
Carbs: 7g
Meal 4: Carrots
Calories:35
Fat: 0g
Protein: 1g
Carbs: 8g
TOTAL:
Calories: 1075
Fat: 39.7g
Protein: 88.8g
Carbs: 95g


Progress:
16.42 miles out of 30 miles; 54.73% COMPLETE

Up Next:
Shoulder day tomorrow. Gonna take it easy on the runs. We have IST Saturday and I want fresh legs for that.

[grattperret]

PROGRESS PICS AND WEIGHT

WEIGHT
Last Weight: 180 lbs
New Weight: 174.8 lbs

PICS
01-28-11:


02-03-11


SYNOPSIS:
I feel pretty satisfied with those results for a week. 5.2 pounds loss, and I can see a bit of a difference.

[LesLattis]

Friday, February 4 2011

Basic Info
Day: Friday
Time: 4:30 PM
Distance: 3 Miles and Shoulders/Abs/Calves
About: Did 1 mile on the treadmill before starting the Shoulder, Abs, and Calves workout. This was my workout:


Military Press: 5x6
Set 1 - 115 lbs
Set 2 - 115 lbs
Set 3 - 115 lbs
Set 4 - 115 lbs
Set 5 - 115 lbs

Side Raises: 3x12
Set 1 - 20 lb DBs
Set 2 - 20 lb DBs
Set 3 - 20 lb DBs

BB Upright Rows: 3x10
Set 1 - 75 lbs
Set 2 - 75 lbs
Set 3 - 75 lbs

SUPERSETWeighted Sit-ups/Seated Calve Raises: 3x15
Set 1 - 20 lbs/70 lbs
Set 2 - 20 lbs/70 lbs
Set 3 - 20 lbs/70 lbs

Standing BB Calf Raises: 3x15
Set 1 - 225 lbs
Set 2 - 225 lbs
Set 3 - 225 lbs

Hanging Leg Raises: 2x25
BODYWEIGHT

2 mile Run on treadmill afterward
Feeling: Warm up was pretty good, kinda felt a little off for some reason. Not sure why. The workout was a good one, I'm a little low on my lifts, but I'm not worried about weight right now as much as I am burning calories. I took it easy on the 2 miles after the workout. We have IST tomorrow and I want to have fresh legs. A pretty good workout, nothing special.

Diet
Meal 1: Eggs, Sausages, Banana
Calories: 520
Fat: 32.5g
Protein: 27g
Carbs: 23g
Meal 2: Banana, Ham
Calories: 145
Fat: 1g
Protein: 10g
Carbs: 27g
Meal 3: Skinless Chicken Breast, Broccoli
Calories: 295
Fat: 7.2g
Protein: 58.8g
Carbs: 4g
Meal 4: Carrots
Calories:35
Fat: 0g
Protein: 1g
Carbs: 8g
TOTAL:
Calories: 995
Fat: 40.7g
Protein: 96.8g
Carbs: 62g


Progress:
19.42 miles out of 30 miles; 64.74% COMPLETE

Up Next:
IST!!!
Goals:
Pullups - 13
Situps - 80
1.5 Mile - 9:45

[boanuatiguali]

Saturday, February 5 2011

Feeling: Great, fit, in shape. I feel very great all-around not sore at all.
Plan: I woke up and actually expected to do an IST today, but it got canceled. I was super bummed, thus making me feel like ****. It was at this time that i relaxed I only got 5 hours of sleep last night, and was going to relax today. Know what else? I was gonna take my cheat day today. You know why? Because it only makes sense. Here are the reasons that it is much wiser to take the cheat meal on Saturday than any other day.

-Technically, it is the last day of the week. Why not finish strong?

-I will be lighter and rid of more waste on Wednesday and Saturday on the days that PT actually counts.

-I will look better in my Friday progress pics because I have been eating healthy for a week.

-It is more convenient than any other day, because people socialize on Saturday's, normally in restaurants.

-Because it is the day after I weigh in, and if I have made progress I think I deserve a treat. Most people will call me soft-willed, but eh, whatever. I need a cheat day and it hasn't slowed my progress yet.

But yeah other than that, today I went to our local park with a friend and chilled. It was fun. College basketball for the rest of the night, probably.
Setting the Bar: I set the bar at 30 last week and didn't even come close. So I am going to lower it once more and hope to see my goal reached. I will set it at 24. I will be running Sunday, Monday, Tuesday, Thursday, and Friday for sure. I'm gonna try to run most on Sunday, Monday, Tuesday, and Thursday more than anything so hopefully I can get it done.



SYNOPSIS: Woke up and ate a hardy breakfast because I thought we were going to do IST. After I found out we weren't and decided to cheat I had what I have been craving for a while. A caniac from raising Canes. Got the nutrition down below. Other meal was some ramen noodles and god ole' PB. I know not really much of a cheat, but it's one of my favorite all-time that i can't eat due to how loaded with carbs it is. Oh yeah, cheat day will always be on Saturday now.


An oldie But a goodie; PB(TOP LEFT) and Ramen(TOP RIGHT) come together to form a delicious meal(BOTTOM)

Diet
Meal 1: Eggs, Sausages, Banana
Calories: 590
Fat: 36.5g
Protein: 35g
Carbs: 23g
Meal 2: Caniac
Calories:1206
Fat: 63.96g
Protein: 49.35g
Meal 3: Ramen Noodles, PB Sandwich
Calories: 690
Fat: 39g
Protein: 28g
Carbs: 68g
Meal 4: Skinless Chicken Breast, Carrots
Calories: 300
Fat: 7.2g
Protein: 58.8g
Carbs: 7g
TOTAL:
Calories: 2786
Fat: 146.7
Protein: 171.5
Carbs: 222.03

Progress:
0 miles out of 24 miles; 0% complete

Up Next:
LEG day tomorrow as well as a 4 mile jog. Should be a ton of fun.

[Bromikka]

Sunday, February 6 2011

Basic Info
Day: Sunday
Time: 10:30 AM CST & 3:30 PM CST
Distance:
10:30 - 4.37 miles
3:30 - 2 miles on Tradmill + Leg Workout
About:
10:30 - Very nice run in the morning. Just a little over 4 miles. Not too slow, not too fat. Just right.
3:30 - Treadmill was nothing but a cardiovascular warm-up, so it just got my heart rate up. This was my leg workout:

SUPERSETLeg Extensions/Ham Curls: 2x30/2x20
Set 1 - 40/55
Set 2 - 55/70

SUPERSETBB Lunges/Lying Leg Curls: 3x20/3x20
Set 1 - 95/65
Set 2 - 95/65
Set 3 - 95/65

Leg press: 3x50
Set 1 - 90
Set 2 - 90
Set 3 - 90

SUPERSETLeg Extensions/Ham Curls: 2x30/2x20
Set 1 - 55/70
Set 2 - 55/70
Feeling:
10:30 - Very nice run and feeling afterwards. Not all that winded, even with a fast run toward the last .1 miles. Felt very much needed, to be honest.
3:30 - Legs very exasperated at the end of the workout. Cardio cool down was a bit difficult, but not too bad. Good feeling after the workout overall..


GREEN AND YELLOW GREEN AND YELLOW GREEN AND YELLO

Diet
Meal 1: Eggs, Sausage, Banana
Calories: 535
Fat: 32.5g
Protein: 27g
Carbs: 30g
Meal 2: Frozen Grilled Chicken, Apple
Calories: 187
Fat: 1.5g
Protein: 24g
Carbs: 22g
Meal 3: Peanuts, Banana, Ham
Calories: 300
Fat: 13g
Protein: 16g
Carbs: 35g
Meal 4: Chicken Breast, Crinkle-Cut Carrots
Calories:297
Carbs: 7g
Protien: 53g
Fat: 7g
Meal 5: Chicken Breast, Carrots
Calories:297
Carbs: 7g
Protien: 53g
Fat: 7g
TOTAL:
Calories: 1616
Fat: 61g
Protein: 173g
Carbs: 101g

Progress:
6.37 miles out of 24 miles; 18.6% COMPLETE

Up Next:
Chest and Tris tomorrow along with a nice 3 mile run. I may time myself, I'm not sure.

[JohnfAclambrJA]

Monday, February 7 2011

Basic Info
Day: Monday
Time: 1:30 PM CST & 5:30 PM CST
Distance:
1:30 - Chest and Tri Workout
5:30 - 3 Mile Jog
About:
1:30 - Pretty decent chest workout. Went like this:

DB Bench: 2x8, 2x6
Set 1 - 55 lb DBs
Set 2 - 65 lb DBs
Set 3 - 75 lb DBs
Set 4 - 85 lb DBs

Flat Bench Flyes: 4x8
Set 1 - 20 lb DBs
Set 2 - 35 lb DBs
Set 3 - 35 lb DBs
Set 4 - 35 lb DBs

Pec Dec: 3x10
Set 1 - 85 lbs
Set 2 - 85 lbs
Set 3 - 85 lbs

Rope Pushdowns: 3x12
Set 1 - 35 lbs
Set 2 - 42.5 lbs
Set 3 - 42.5 lbs

Tricep Extension: 3x10
Set 1 - 60 lbs
Set 2 - 60 lbs
Set 3 - 60 lbs

SUPERSET Skullchrushers/Pushups: 2x10/2x15
Set 1 - 60 lbs/BW
Set 2 - 60 lbs/BW

5:30 - Just a nice easy jog, probably around 25 minutes. Didn't really time myself, just went off how many songs played, which was about 8.
Feeling
1:30 - Just a normal chest and tri workout, nothing spectacular. had a pump, but I always get a pump during those workouts.
3:30 - Legs were sore, though, but I stopped feeling them about a quarter of the way through haha. Good run, nice sunny afternoon scenery.


Had to do it haha

Diet
Meal 1: Eggs, Sausage, Banana
Calories: 535
Fat: 32.5g
Protein: 27g
Carbs: 30g
Meal 2: Frozen Grilled Chicken, Apple
Calories: 187
Fat: 1.5g
Protein: 24g
Carbs: 22g
Meal 3: Grapes, Ham
Calories: 145
Fat: 1g
Protein: 10g
Carbs: 27g
Meal 4: Frozen Grilled Chicken(2), Broccoli
Calories:255
Fat: 3g
Protien: 50g
Carbs: 6g
TOTAL:
Calories: 1122
Fat: 38g
Protein: 111g
Carbs: 85g

Progress:
9.37 miles out of 24 miles; 39.04% COMPLETE

Up Next:
Speed work on a track, probably totaling around 4 miles. Shoulder workout later in the afternoon

[Xzmwskxn]

Damn good work man! Lookin good! Very nice thread too. I like the work you put into this.

[reawnvam]

Damn good work man! Lookin good! Very nice thread too. I like the work you put into this.

Thanks brah yeah I got a jounral over at BB.com so i just thought I would share it here as well.

[orillaVar]

That's a lot of running... Impressive =]

[comprar-espana]

have you talked about your calorie intake with anybody that is knowledgeable?

It looks like you are not eating enough.

Which can hinder the weight loss as funny as that seems.

And you can break down and get sick too

Been there and done that ages ago

[FetMiddle]

have you talked about your calorie intake with anybody that is knowledgeable?

It looks like you are not eating enough.

Which can hinder the weight loss as funny as that seems.

And you can break down and get sick too

Been there and done that ages ago

I'm eating fine I've researched it quite a bit. I was actually thinking the same thing starting out, but I have felt very energetic, as well as rejuvenated every day. Most things I ready say adapt to what your body can handle and so far I haven't shown any signs of weakness, dizziness, or loss of energy.

Thanks for the comments!

That's a lot of running... Impressive =] Thanks! yeah I gotta run to lose that weight. Longest is 7 miles.