Anti-bonk's OBF Contest Log- *A Shocking Transformation In Progress*

[anti-bonk]

http://i252.photobucket.com/albums/hh27/bonknomore/LightningOBFlogheader.jpg


INTRO:
This is my log for the "OBF" 2010 Spectacular Spring transformation contest. I have joined a few contests in the past and had some measurable results but always seem to rollercoaster back and forth in between contests. It is my intent to transform myself over the next 16 weeks in a major way with the end goal being this time to maintain all of my results. My current physique is not what it should be, but comparing myself to the condition I was in many years ago (over 300 lbs) I am determined to get back up whenever knocked down and to keep gong in the right direction to acheive a complete and final transformation.

CURRENT CONDITION:
My beginning pics which will be posted in the contest thread show me at a weight of 267.6 lbs on March 4, 2010.

MY GOALS:
-to reach a goal weight of 225 lbs
-to put on noticable muscle definition
-to stay faithful to a well defined plan for the next 16 weeks even when I don't feel like it
-to be an encouragment when encouragment is needed

MY PLAN:
-stick to a quality nutritional 5/6 meal a day plan
-incrementally increased weight lifting routine
-maintain wide variety of cardio: biking, cardio machines, volleyball, jump rope
-do stretch exercises everyday
-get enough sleep
-devote time in prayer and meditation everyday

"I now have only good days and great days." -Lance Armstrong

[wannaBcop]

Looks like you've got everything setup. Now you just have to follow up on it! I too am in the contest and hope to take my pics this evening and have them up as well. I'll be sure to keep an eye on your log and give some encouragement along the way!

[anti-bonk]

Looks like you've got everything setup. Now you just have to follow up on it! I too am in the contest and hope to take my pics this evening and have them up as well. I'll be sure to keep an eye on your log and give some encouragement along the way!

Thanks! It looks like we have very similar stats. Stay determined and get those pics up. 16 weeks is a long way off- just think of how much changing can take place.

.....

I just got out with my buddies this morning for our first bike ride of the season. They didn't tell me his choice today included a 3 1/2 miles up hill. I was whining like a baby the whole way but I did it. Then on the way home I stopped for some grapes and ate half the bag til I got home.

[mrkdrt]

Good luck in the contest!

[wannaBcop]

I wish we had similar stats! Those are a couple months old. I'll update tonight when I take my pics and weigh in. Last I checked I was around 292 UGGGGGHHHHHHH!

[anti-bonk]

Good luck in the contest!

Thanks! Gonna give it my best!




I wish we had similar stats! Those are a couple months old. I'll update tonight when I take my pics and weigh in. Last I checked I was around 292 UGGGGGHHHHHHH!

Don't let it get into your head. Ignore the current stats and just systematically attack them.

[wannaBcop]

Yeah I know, it's hard to believe that I'm so close to 300lbs!

[anti-bonk]

Cardio:
Went on first bike ride of season. It was a road ride of about 9.5 miles with 3.5 of that being hills that I was just not in shape for yet.


Nutrition:
Meal 1 - 2 eggs, 2 sl non fat cheese, 8 olives
Meal 2 - 2 energy gel pacs (during bike ride), grapes
Meal 3 - 2 slices whole wheat bread, turkey w/ mustard
Meal 4 - banana, cherries, protein powder
Meal 5 - brocolli, 2 sl n.f. cheese, turkey
Meal 6 - protein bar

Workout:Back
DB Rows- 4sets 10X20 warm up, 10X25, 10X30, 10X35, 10X40
Lat Pull Down- 10X7plate, 10X7p, 10X8p, 10X9p, 10X10p
Back Ext- 25X110, 25X110, 25X130, 25X150


Comments:
Did alot of stretching before and after because really tight and sore from bike ride earlier. Normally my back workout is more extensive but just whipped from first ride of season. Body is gonna take some acclimating this week.

Overall, for the first real day of the competition I feel really good. Tired but good.

[kudostojen]

love your banner.

Good luck

[anti-bonk]

love your banner.

Good luck

Thanks so much. Good luck reaching your goals!

[annaputilo]

Pics are going up in the other thread as soon as image shack cooperates This is going to be good.

[anti-bonk]

Pics are going up in the other thread as soon as image shack cooperates This is going to be good.

I believe you have the wrong thread.

But thanks for letting me know. :)

[anti-bonk]

Cardio:
30 min ex bike
then did some stretching -maybe 20 to 30 min

Nutrition:
Meal 1 - 2 eggs, 2sl n.f. cheese, 8 olives
Meal 2 - (missed because unable to get break at work)
Meal 3 - chicken vegetable chili
Meal 4 - 4 figs
Meal 5 - brocolli, 2 sl n.f. cheese, turkey
Meal 6 - protein bar, carrots, cranberries


Workout:Biceps
Preacher curls- 20X45, 20X45, 20X45, 10X65, 10X65, 10X75
Concentration curls- 10X20, 10X20, 10X20, 10X25
Hammer curls- 10X20, 10X20, 10X20, 10X25
Reverse preacher curls- 10X45, 10X45, 10X45, 10X45


Comments:
Feeling pretty great actually. Except a few times I am feeling a little weak from detoxing all the junk food out of my bloodstream. Otherwise pretty good.

[anti-bonk]

Cardio:
Final night of volleyball league


Nutrition:
Meal 1 - oatmeal
Meal 2 - (missed meal)
Meal 3 - chicken and veggie chili
Meal 4 - (missed meal again)
Meal 5 - tuna, 2 sl ww bread, carrots, raisins, 3 dates
Meal 6 - 1 sl ww bread tuna


Workout:
Final night of volleyball league


Comments:
Still feeling good. Actually felt my stomach growling at work today. It is the first time in about 8 months since I havn't eaten long enough to feel hungry. That's not necessarially a good thing with my diet plan but it does remind me how badly I've been over eating.

[wannaBcop]

Just stopping by to check up on you. Looks like you need to get a little more food intake but good job and keep up the good work!

[anti-bonk]

Cardio:
stretching- then 15 min treadmill, 15 min ex bike


Nutrition:
Meal 1 - oatmeal
Meal 2 - carrots, raisins
Meal 3 - chicken and veggie chili
Meal 4 - grapes
Meal 5 - pasta ***ioli (that's funny- the website must be censoring the pasta dish name because it has 3 letters in it that spell a vulgar word)
Meal 6 - mix of banana, pempkin seeds, flax seeds, raisins, natty pb


Workout: Triceps
Tricep ext- 20x20 3 sets, 10x25, 10x30, 10x35, 5x40, 5x40, 5x40
Skull crushers- 10x45, 10x65, 10x65, 10x65
cable pushdowns- 10x25, 10x30, 10x35, 10x42, 10x50
rev cable pushdown- 10x30, 10x35, 10x42, 10x50


Comments:
All I can say is my digestion has certainly demonstrated the benefits of eating a high fiber diet. :)

[anti-bonk]

Just stopping by to check up on you. Looks like you need to get a little more food intake but good job and keep up the good work!

Thanks for stopping by. Yeh, some days at work it is hard to get time to take a break. I took carrots today but it is hard to eat them while working becasuse you can't easily do it in front of customers.

[wannaBcop]

Sure you can. Just stick them in your pocket and take a "bathroom" break and gobble them down. Kinda silly like you're trying to hide something, but you'll get your nutrients that way.

[anti-bonk]

Sure you can. Just stick them in your pocket and take a "bathroom" break and gobble them down. Kinda silly like you're trying to hide something, but you'll get your nutrients that way.

Yeh, I've been trying to be sneaky like that. Some days bathroom breaks are just that because you don't want to leave your co-workers stranded while you take your time. Some days are just too fast paced, so I have to sneak in the "break" meals in between customers.

[anti-bonk]

Also, I think I will plan on doing weigh-ins on a Thursday since it is my normal day off. Last Thursday when I took my beginning pic I was 267.6 lbs. This morning I am 262 lbs. So that is 5.7 lbs of water weight and maybe cleaning out my system to get it on track for normal digestion. My goal for next weigh in will is 3 more lbs to make 259 lbs.

[anti-bonk]

Cardio:
20 min treadmill
stretching


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese, olives
Meal 2 - raisins, banana, nat pb
Meal 3 - shrimp
Meal 4 - nat pb, almonds, raisins
Meal 5 - shrimp, 1 baked yam
Meal 6 - protein bar, nat pb, 3 figs, 5 dates


Workout:Chest
Flat Bench- 10x135, 10x135, 10x 155, 10x155, 10x155
Incl bench- 10x135, 10x105, 10x105, 10x105
Flies- 10x25, 10x30, 10x35, 10x35
DB bench- 10x30, 10x35, 10x35, 10x40
Incl flies- 10x20, 10x25, 10x25, 10x25


Comments:
Another very good day! Just excited to be in proper frame of mind again. Havn't felt like this in a few months- so just enjoying it right now.

[wannaBcop]

Mmmm shrimp! Do you get it from the fresh section or the frozen stuff. Congrats on the weight loss so far!

[anti-bonk]

Mmmm shrimp! Do you get it from the fresh section or the frozen stuff. Congrats on the weight loss so far!

Frozen. Quick and easy when summer grilling time comes.
And thanks- but it is just water weight at this point.

[anti-bonk]

Cardio:
30 min ex bike
stretching


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 - carrots, cranberries
Meal 3 - chicken and veggie chili
Meal 4 - grapes
Meal 5 - 1 baked yam, 2 sl ww bread, talapia
Meal 6 - 2 sl ww bread, natty pb


Workout:Shoulders
Shoulder shrug- 25x50, 25x55, 25x55, 25x60, 25x70, 25x75, 25x80
Side lat raise- 10x20, 10x20, 10x20, 10x25
front lat raise- 10x20, 10x20, 10x20, 10x25


Comments:
I think I'm gonna be sore tomorrow. I may end up with a tension headache if the shoulders get tense. Gonna pop some advil.

[anti-bonk]

Cardio:
No cardio- gym closes early and raining outside
stretching


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 - figs
Meal 3 - chicken and veggie chili
Meal 4 - natty pb, banana, pumpkin seeds, almond
Meal 5 - 2 sl ww bread, talapia
Meal 6 - dates


Workout:Legs
Adductors- 25x110, 25x130, 25x130, 25x150
Abductors- 25x110, 25x130, 25x130, 25x150
Leg Curl- 10x90, 10x110, 10x110, 10x130
Leg Ext- 10x90, 10x110, 10x110, 10x130
Calf raise- 25x110, 25x130, 25x130, 25x150


Comments:
Went to gym immediately after work since gym closes early. Got quick leg workout in and literally started to fall asleep on gym equipment- so went home and laid down and watched tv. Just getting up now to log.

[jaguarhockey29]

Good luck with your best contest yet! Hope you reach all of your goals!

[anti-bonk]

Good luck with your best contest yet! Hope you reach all of your goals!

Thanks!

[anti-bonk]

Cardio:
30 min ex bike, 30 min treadmill
stretching


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 - 1/2 subway sub
Meal 3 - 1/2 subway sub
Meal 4 - natty pb, flax seeds, dates
Meal 5 - 1/2 subway sub, 1 yam
Meal 6 - banana, natty pb


Workout:Back
Lat pulldown- 10x7p,10x8p, 10x9p, 10x10p, 5x11p, 3x12p, 15x8p, 15x7p
Seated rows- 10x80, 10x95, 10x110, 10x125, 7x140
Back ext- 25x110, 25x110, 25x125, 10x140
DB Rows- 10x20, 10x25, 10x30, 10x35, 10x40, 10x40



Comments:Need a good night's sleep.

[anti-bonk]

Cardio:
Night off for dart league.


Nutrition:
Meal 1 - oatmeal
Meal 2 - missed- this time due to early lunch and no AM break
Meal 3 - Chicken and veggie chili
Meal 4 - carrots
Meal 5 - shrimp, 1 yam, natty pb, dates
Meal 6 - sport beans (vitamin jelly beans)


Workout:None
Last night for dart league.


Comments:Last night for Dart league.

[anti-bonk]

Cardio:
No cardio again tonight. Work shift ran late.


Nutrition:
Meal 1 - 2 eggs, tomato, onion, 2 sl nf cheese
Meal 2 - granola bar
Meal 3 - Chicken and veggie chili
Meal 4 - natty pb, pumpkin seeds
Meal 5 - shrimp, scallops
Meal 6 - natty pb, banana


Workout:Biceps
all out preacher curls-
20x45, 20x45, 20x45, 10x65, 10x65, 10x75, 10x75, 6x85, 8x85, 4x85, 3x85, 10x65, 10x65, 7x65


Comments:
I think I need to completely eliminate natural peanut butter from the diet. I can't comtrol the portions and it is way too high in calories to do that.

[cawiau]

good job so far!




Comments:
I think I need to completely eliminate natural peanut butter from the diet. I can't comtrol the portions and it is way too high in calories to do that.

Why can't you control the calories?

[anti-bonk]

good job so far!



Why can't you control the calories?

Thanks!

I can't just stop at one serving of PB. If I have a little I automatically have too much and the PB calories add up quickly.

[anti-bonk]

Cardio:
No cardio again- late night at work.
stretching


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 - missed- busy at work
Meal 3 - chicken and veggie chili
Meal 4 - granola bar
Meal 5 - 2 chicken tenderloin, asparagus wth parm chees
Meal 6 - cottage cheese, cherries


Workout: Triceps
Tricep ext- 10x20, 10x25, 10x30, 10x35, 10x40, 10x25, 10x25
Skull crushers- 20x35, 10x45, 10x45, 10x55, 10x65, 10x65, 10x55, 10x55
cable pushdowns- 10x25, 10x30, 10x35, 10x42, 10x50, 10x57, 1065, 5x72



Comments:
Feel really good. I have been weighing myself at the gym at night for the past week. I want to stop doing that and just weigh at home once a week. But between last night and tonight the gym scale says I mysteriously dropped 3.5 lbs all of a sudden. I hope tomorrow morning it is just as positive.

[anti-bonk]

Also, I think I will plan on doing weigh-ins on a Thursday since it is my normal day off...

My goal for next weigh in will is 3 more lbs to make 259 lbs.

Todays weigh-in was 259.4- just missed goal by 4/10 lb.

Goal for next week- 256

[anti-bonk]

Cardio:
45 min ex bike
stretching


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 - cottage cheese cherries
Meal 3 - chicken, asparagus, parm cheese
Meal 4 - cottage cheese, cherries
Meal 5 - 2 chicken tenderloin, asparagus wth parm chees
Meal 6 - protein bar, olives, pickles


Workout:
No workout.


Comments:
Still feel good today. Except for the part where I was in a dentist chair for 2 hours. Otherwise it was a good day.

[anti-bonk]

Cardio:
wallyball night- 3 hours


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 - nothing- no morning break
Meal 3 - chicken and veggie chili
Meal 4 - granola bar
Meal 5 - tunafish, protein bar
Meal 6 - cottage cheese, cherries


Workout:
Wallyball night - 3 hours


Comments:Good day.

[cawiau]

Good job on the nutrition side this week, keep up the good work!


I can't just stop at one serving of PB. If I have a little I automatically have too much and the PB calories add up quickly.

I understand:p


Goal for next week- 256

Best of luck reaching your goals next week!

[anti-bonk]

Good job on the nutrition side this week, keep up the good work!
Best of luck reaching your goals next week!

Thanks again!

[anti-bonk]

Cardio:
No cardio


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 - nothing- no morning break
Meal 3 - chicken and veggie chili
Meal 4 - 4 figs
Meal 5 - tunafish, cottage cheese, cherries
Meal 6 - tuna, sport vitamin beans


Workout:Shoulders
Shrugs- 25x50, 25x50, 25x55, 25x55, 25x60, 25x60, 25x65, 25x65
Side lat- 10x20, 10x20, 10x20, 10x20, 10x25, 10x25
Front lat- 10x20, 10x20, 10x20, 10x20, 10x25, 10x25


Comments:
A good day except the gym closing early on Saturday and til I get out of work I only have about an hour in the gym.

[anti-bonk]

Cardio:
1 1/2 hr bike ride


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 - nothing- was bike riding
Meal 3 - roast beef sandwich
Meal 4 - tortilla chips, hummus, apple
Meal 5 - chicken, cottage cheese, cherries
Meal 6 - olives, pickles, protein bar


Workout:Back
seated rows- 10x95, 10x95, 10x110, 10x110, 10x125, 10x125, 10x140
lat pull down- 20x7P, 10x8P, 10x9P, 10x10P


Comments:
Workout was pathetic.

[anti-bonk]

Cardio:
none


Nutrition:
Meal 1 - oatmeal
Meal 2 - nothing
Meal 3 - chicken and veggie chili
Meal 4 - 2 figs
Meal 5 - tuna, olives
Meal 6 - banana, flax seed, protein bar


Workout:Chest
Flat bench-10x135, 10x135, 10x155, 10x155, 5x175, 5x175, 7x175
Incl bench- 10x115, 10x115, 10x115, 10x115
Incl Flies- 10x25, 10x25, 10x25, 10x25, 10x30
DB flat bench- 10x30, 10x30, 10x30, 8x35, 10x30
flat flies- 10x30, 10x30, 10x30, 8x35, 10x30
DB incl bench- 10x30, 10x30, 10x30, 10x30


Comments:
Bad day. Good workout. Okay diet.

[anti-bonk]

Cardio:
40 min ex bike
stretching


Nutrition:
Meal 1 - oatmeal
Meal 2 - nothing
Meal 3 - chicken and veggie chili
Meal 4 - granola bar
Meal 5 - tuna, olives, pickle
Meal 6 - banana


Workout:Legs
Adductors- 25x110, 25x130, 25x130, 25x150
Abductors- 25x110, 25x130, 25x130, 25x150
Leg Curl- 10x90, 10x110, 10x130, 10x150
Leg Ext- 10x90, 10x110, 10x130, 10x150
Calf raise- 25x110, 25x130, 25x130, 25x150


Comments:
Feel really good. Was really tired at work today but still went to the gym.

[anti-bonk]

Cardio:
30 min ex bike
15 min treadmill


Nutrition:
Meal 1 - tuna
Meal 2 - nothing
Meal 3 - tuna, olives, pickles
Meal 4 - granola bar
Meal 5 - chicken, 3 eggs, 2 sl ham, 2 slice nf cheese
Meal 6 - banana, pumpkin seeds


Workout:
No workout



Comments:
Tomorrow is weigh-in.

[anti-bonk]

Goal for Thursday weigh-in: 256

Today's weigh-in: 256.8

Total weight loss since March 4th: 10.8

Goal for next week: 254

[anti-bonk]

Cardio:
no cardio
stretcing


Nutrition:
Meal 1 - (slept in late)
Meal 2 - Cream chipped beef, hashbrowns, bacon (cheat meal)
Meal 3 - tuna, tomatos
Meal 4 - protein bar, raisins
Meal 5 - tuna, olives, pickles
Meal 6 - cottage cheese, cherries


Workout:Biceps
Preacher curls- 20x45, 20x45, 20x45, 10x65, 10x65, 10x75, 10x85, 4x90, 10x65
Rev preacher curls- 10x45, 10x45, 10x55, 10x55
Concentration curls- 10x20, 10x20, 10x20, 10x20
Hammer curls- 10x20, 10x20, 10x20, 10x20


Comments:
Had a cheat meal today. Took mom out for breakfast.

[anti-bonk]

Cardio:
no cardio
stretcing


Nutrition:
Meal 1 - oatmeal
Meal 2 - nothing
Meal 3 - chicken and veggie chili
Meal 4 - granola bar
Meal 5 - scallops, talapia, asparagus
Meal 6 - cottage cheese, cherries


Workout:
Began a tricep workout and stopped after tricep extensions.



Comments:
Very long day at work. Went to gym anyway and decided I needed some rest more than a workout tonight.

[wada]

Goal for Thursday weigh-in: 256

Today's weigh-in: 256.8

Total weight loss since March 4th: 10.8

Goal for next week: 254

10 lbs in a few weeks...thats insane!!! I loose bout 1-2 lbs on avg per week. Great job...but be careful not to loose too much too fast ..or muscle will follow =)

[cawiau]

Awesome job on the weight loss bro;)

[anti-bonk]

10 lbs in a few weeks...thats insane!!! I loose bout 1-2 lbs on avg per week. Great job...but be careful not to loose too much too fast ..or muscle will follow =)

Thanks!
and
Yeh, not too worried cause it is mostly water weight. For the rest of the contest I will be happy with 2 to 2.5 lbs per week.


Awesome job on the weight loss bro;)

Thanks again! Great compliment coming from you.
Now if I can keep it off when I lose it this time. That is the trick.

[anti-bonk]

Cardio:
no cardio
stretcing


Nutrition:
Meal 1 - oatmeal
Meal 2 - nothing
Meal 3 - chicken and veggie chili
Meal 4 - granola bar
Meal 5 - tuna, asparagus
Meal 6 - cottage cheese, cherries, sugar free pecan chocolates


Workout:Triceps
Tri ext DB- 20x20, 10x25, 10x30, 10x35, 10x40
Tri pull down- 20x25, 20x30, 20x35, 10x42, 10x50, 10x57, 10x65
Tri press- 20x90, 10x110, 10x130, 10x150, 10x170



Comments:
Finished the workout I started yesterday. Short because gym closes early on Saturday and not much time after getting done with work.

[anti-bonk]

Cardio:
1 hour ex bike
jump rope 300x
stretcing


Nutrition:
Meal 1 - 3 eggs, nf cheese, onions
Meal 2 - sugar free pecan chocolates
Meal 3 - (nothing- late meal 1 and 2)
Meal 4 - protein bar
Meal 5 - tuna steak, asparagus w parm cheese
Meal 6 - strawberries, banana


Workout:Back
Lat Pull down- 10x7p, 10x8p, 10x9p, 10x10p, 8x11p, 4x12p, 10x10p, 10x8p, 10x8p
Seated Row- 10x80, 10x95, 10x110, 10x125, 15x140
Back ext- 25x110, 25x130, 25x150, 25x170



Comments:
Boring day.

[anti-bonk]

Cardio:
No cardio


Nutrition:
Meal 1 - oatmeal
Meal 2 - nothing- no morning break
Meal 3 - chicken and veggie chili
Meal 4 - wheat crackers (not the healthy kind- junk food kind)
Meal 5 - talapia, asparagus, parm cheese
Meal 6 - cottage cheese, cherries


Workout:Shoulders
Shrugs- 25x50, 25x55, 25x60, 25x65, 25x70, 25x75
Side lat- 10x20, 10x20, 10x25, 10x25
Front lat- 10x20, 10x20, 10x25, 10x25


Comments:
Putting in long days. Just enough time to get to gym for workout but no cardio.

[anti-bonk]

Cardio:
only 10 min ex bike
stretching


Nutrition:
Meal 1 - oatmeal
Meal 2 - nothing
Meal 3 - chicken and veggie chili
Meal 4 - granola bar
Meal 5 - tuna, olives, pickle
Meal 6 - protein bar, raisins


Workout:Legs
Adductors- 25x110, 25x110, 25x130, 25x150, 25x150
Abductors- 25x110, 25x110, 25x130, 25x150, 25x150
Leg Curl- 10x110, 10x110, 10x130, 10x150
Leg Ext- 10x110, 10x130, 10x130, 10x150
Calf raise- 25x110, 25x130, 25x110, 25x130


Comments:
Stood the test today when they had pizza at work- along with doughnuts and candy bars. Now let's see if it pays off on the scale next weigh-in.

[anti-bonk]

Cardio:
30 min ex bike



Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 - protein bar
Meal 3 - chicken and veggie chili
Meal 4 - tortilla chips, salsa
Meal 5 - talapia, cottage cheese, cherries
Meal 6 - 2 sl nf cheese



Workout:
No workout. OT at work



Comments:
Once again they ordered lunch for us at work because it was an intense day. Everybody got sandwiches. I stuck with my chicken and veggie chili. Tomorrow is weigh-in.

[anti-bonk]

Last Thursday's weigh-in: 256.4
Goal for this Todays weigh-in: 254

Today's weigh-in: 253.8

Total weight loss since March 4th: 13.8

Goal for next week: 251

[anti-bonk]

Cardio:
no cardio



Nutrition:
Meal 1 -
Meal 2 - tuna, tomato, olives
Meal 3 - protein bar
Meal 4 - ham sandwich, tortilla chips
Meal 5 - tuna
Meal 6 - cottage cheese, cherries



Workout: Chest
Flat bench- 10x135, 10x135, 10x135, 10x135, 10x135, 10x135, 10x135


Comments:
Went in for more OT today. After getting home late went to gym but cut workout short. I think I need rest more than a workout.

[anti-bonk]

Cardio:
no cardio



Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 - nothing
Meal 3 - chicken and veggie chili
Meal 4 - protein bar
Meal 5 - berries, pastry
Meal 6 - tuna, tomato



Workout:
No workout



Comments:
More OT today and had a family thing right after work. They only had fruit and pastries there so I had the least evil pastry for supper.

[anti-bonk]

Cardio:
no cardio



Nutrition:
Meal 1 - oatmeal
Meal 2 - chips (I know bad but very hungry at work)
Meal 3 - chicken and veggie chili
Meal 4 - cottage cheese, cherries
Meal 5 - talapia
Meal 6 - banana



Workout:Chest
Just did a dozen sets of DB flies and DB presses



Comments:
Another lomg day at work and the gym closes early on Saturdays. So I just finished up the short chest workout I had the other night.

[cawiau]

Happy Easter bro and congrats on the weight loss so far!

[kudostojen]

just stopping by to see how things are going. Looking good.

[anti-bonk]

Happy Easter bro and congrats on the weight loss so far!


just stopping by to see how things are going. Looking good.

Thanks for the support guys! And I hope you had a happy Easter too.

This is the first day I didn't keep good track of everything. The holiday got away with me. I did get to the gym for a decent biceps workout this morning. Actually a really good workout but I can't find the paper I kept track of the reps on. Also the diet wasn't perfect- I did have one candy bar. But after a medium size supper I felt horribly full and that is a good indication my stomach is shrinking.

So back to the normal routine tomorrow.

[anti-bonk]

Cardio:
No cardio again- late night at work.
stretching


Nutrition:
Meal 1 - raisin bran
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 -
Meal 5 - ham, tortilla chips
Meal 6 - cottage cheese, cherries, raisin bran


Workout: Triceps
Tricep ext- 20x20, 10x20, 10x25, 10x30, 10x35, 10x40, 5x45, 5x45
Cable pushdowns- 20x25, 10x30, 10x35, 10x42, 10x50, 10x57, 10x65, 10x42



Comments:
Considering how tired I was from work, it was a real good workout. I think I need to get to bed early tonight. Not happy with my diet today, but I am thinking about tweeking it some starting tomorrow.

[anti-bonk]

Cardio:
20 min ex bike
stretching


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 -
Meal 5 - tuna, olives, pickles
Meal 6 - raisin bran, strawberries


Workout: Back
Lat pulldown- 10x7p, 10x8p, 10x9p, 10x10p
Lat pulldown narrow- 10x7p, 10x8p, 10x9p, 10x10p
Seated db rows- 10x80, 10x95, 10x110, 10x125
Lat pulldown- 15x8p, 15x8p, 10x8p, 10x8p
Back ext- 25x110, 25x130, 25x150, 25x170



Comments:
Concerned that the weight gain from the holiday meal has not come off yet. Weigh-in is Thursday and I think I may have sabotaged it with this past weekend. This was the first day in a week or so I didn't work too late so I got a pretty decent workout in tonight. Feel good about it. But the diet really needs some tweeking.

[anti-bonk]

Thursday is my ususal weigh-in day, but I am not going to weigh-in today. I know with the Easter pig-out and also last night I got side tracked (BIG supper and 2 beers with a buddy while shooting pool) I just feel heavy this morning. Also this morning is my regularly scheduled cheat meal- taking dad out for breakfast. So in the interest of my own sanity I am not weighing in today.

[anti-bonk]

Cardio:
50 min ex bike


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 - banana
Meal 5 - subway ham and cheese, 1/2 small bag chips
Meal 6 - protein bar


Workout: Shoulders
DB Shrugs- 25X50, 25x50, 25x55, 25x55
Side lat raise- 10x20, 10x20, 10x25, 10x25, 10x25, 10x25, 10x25, 10x25
Front lat raise- 10x20, 10x20, 10x25, 10x25, 10x25



Comments:
Feel good about my performance today. Last two days were not 100%. I feel like I'm back on track.

[anti-bonk]

Cardio:
30 min ex bike
Got about 30 min cardio in before gym closed. Got out of work late and gym closes early on a Saturday


Nutrition:
Meal 1 - 3 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 - banana
Meal 5 - roast beef sandwich, chips
Meal 6 - cottage cheese, cherries, sm portion tuna


Workout:
No workout. Gym closes early



Comments:
After work and getting to gym for real quick cardio- I then had to help my dad with something and could not get home for nutritious meal. Stuck on the road and settled for roast beef sandwich. Really did NOT want to but was getting too d@mn hungry to hold out another 2 hours til I would get home.

[anti-bonk]

Cardio:
3 hours of mountainbiking.
Not really 3 hours with all the rest stops cause it was the first trail ride of the summer and I am very out of shape for cardio. Ended up throwing up my breakfast on the trail.


Nutrition:
Meal 1 - 2 eggs, 3 sl nf cheese
Meal 2 - *on the trail*
Meal 3 - tuna, 2 sl sourdough bread
Meal 4 - banana, raisins
Meal 5 - cottage cheese, cherries
Meal 6 - protein bar


Workout:Biceps
Preacher curls- 10x40, 10x45, 20x45, 10x65, 10x65, 10x75, 10x75, 10x80, 7x80
Rev grip Pr curls- 10x45, 15x45, 15x45, 15x45


Comments:
Felt really worn out after first trail ride today. Slept for an hour or two after getting home. Feel really good about biking season starting again.

[anti-bonk]

Cardio:
15 min ex bike


Nutrition:
Meal 1 - oatmeal
Meal 2 - granola bar
Meal 3 - chicken and veggie chili
Meal 4 - crackers
Meal 5 - tuna, 2 sl sourdough bread, 3 sl nf cheese
Meal 6 - milk, cottage cheese


Workout: Chest
Flat bench- 10x135, 10x135, 10x155, 10x155, 10x155, 10x165, 10x165
Flat db flies- 20x25, 20x30, 20x35, 20x40


Comments:
Feeling good. Except for some digestion problems (4 days and counting) which I am now beginning to think it is the excessive amounts of tuna I have been eating.

[cawiau]

keep at it bro and sorry to hear about the digestion issue:(

[anti-bonk]

keep at it bro and sorry to hear about the digestion issue:(

Thanks! And the problem is worse today so I didn't get any workout in and the diet was off today. Not really off but I didn't stick to my normal routine cause I think I am officially getting sick. So no workout and no logging info today- I just came home and went to bed.

[anti-bonk]

Today is my official weigh-in day. I feel bad weighing in today because I don't know how accurate it is. I was sick this week- but especially sick the last two days. Came home yesterday from work at 10am and slept til 7pm/ got up and was finally able to eat/ went back to bed around 11:30pm and got up this morning at 8am. So I don't know how accurate my weight is right now. But...

Thursday weigh-in is 250.4

(Last week was 253.8)


Goal for next Thursday: 248

[cawiau]

Dropping the weight quite nicely ;)

[anti-bonk]

Dropping the weight quite nicely ;)


Thanks- but I really need to get more strict. Since Easter and since this sickness I have been off and on track.

Did not track diet today.

Workout:Triceps
Tri ext- 10x20, 10x20, 10x20, 10x20 warm up
10x25, 10x25, 10x30, 10x30, 10x35, 10x35, 10x40, 5x40

[anti-bonk]

Cardio:
No cardio


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 - peanut bar
Meal 5 - potatoes, onion, carrots, ham slice
Meal 6 - raisin bran, soy milk, protein powder, banana, apple


Workout: Shoulders
Side lat raise- 10x20, 10x20, 15x20, 15x20, 10x20, 10x20, 10x20
Front lat raise- 10x20, 10x20, 15x20, 15x20, 10x20, 10x20, 10x20
Shoulder shrugs- 25x60, 25x60, 25x60, 25x60



Comments:
I think I am back to normal now after a week long sickness.

[anti-bonk]

Cardio:
Mountainbike ride- pushed it up most of the nastiest hills. Totally not in good enough shape yet.


Nutrition:
Meal 1 - oatmeal
Meal 2 -
Meal 3 -
Meal 4 - Chinese buffet after bike ride (need I say more)
Meal 5 -
Meal 6 - raisin bran


Workout: Back
Lat Pulldown- 10x7p, 15x8p, 10x9p, 10x10p, 5x11p, 5x12p, 10x9p, 10x9p, 10x9p



Comments:
Mountainbike ride was hard for the second one of the year. Normally I am in better shape than this by this time in April. Just don't like riding in the cold.

[anti-bonk]

Cardio:
None. Worked late again.


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - Chicken and veggie chili, chips
Meal 4 - crackers
Meal 5 - tuna, tomatoe
Meal 6 - raisin bran


Workout: Chest
Flat bench- 10x135, 10x135, 10x135, 10x155, 10x155, 10x165, 10x165, 10x165



Comments:
Working late has really been putting a cramp in alot of my workouts. I need to re-evaluate my diet and workout routine anyway. So I plan on doing that for the next few days while a friend is visiting from out of state. That will still give me 9 weeks til contest end.

[anti-bonk]

Cardio:
20 min ex bike


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - Chicken and veggie chili, chips
Meal 4 - crackers
Meal 5 - ham, asparagus, corn
Meal 6 - raisin bran, peanut bar


Workout: Biceps
Preacher curl- 20x45, 20x45, 20x45, 10x55, 10x65, 10x75, 10x85, 6x85, 5x85, 3x85, 10x65, 10x65
Hammer curls- 10x20, 10x20, 10x20, 10x20, 10x20, 10x20
(interlaced with isometrics)


Comments:
Will be taking a few days off- friend from out of state visiting and I doubt I will have any time to get to gym. Probably get a mountainbike ride in on weekend- but otherwise- Start fresh on Monday. Will sit down this weekend and evaluate progress so far and try to revamp my entire routine over weekend.

[anti-bonk]

Cardio:
No cardio


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 - sm bowl fresh fruit
Meal 5 - 3 eggs, 2 sl nf cheese, 1 1/2 bagel
Meal 6 -


Workout: Shoulders
Side lat raise- 10x20, 10x20, 10x20, 10x20, 10x25, 10x25
Front lat raise- 10x20, 10x20, 10x20, 10x20, 10x25, 10x25
Shoulder shrugs- 25x50, 25x55, 25x60, 25x65



Comments:
Had a few days off from routine as a friend from out of state was visiting. Took road trip last night to drop him off at his brothers and got in kind of late so I need to get some sleep tonight. Getting back to it now.

[anti-bonk]

With today being the halfway point of the OBF contest and the past few weeks being less than perfect commitment- I feel the need to recommit to goals for the final 8 weeks.

My Goals For The Final 8 Weeks


1. Drop from 253 lbs to 229 lbs.

2. Do 5000 situps.

3. Mountainbike commute to work.

4. No more cheat meals.

[anti-bonk]

Cardio:
No cardio (see comments)


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 - chips
Meal 5 - ham, brocolli, carrots, 2 sl nf cheese
Meal 6 - protein powder, milk


Workout: Chest
Flat bench- 10x135, 10x135, 10x155, 10x155, 10x175, 7x175, 9x175
Flat flies- 10x25, 10x30, 20x35, 20x35


Comments:
Had every intention on starting bike commute to work today, but on top of not getting much sleep last night it was down pouring rain when I got up. Normally I will still bike to work in the rain, but I am living in a different area then I was last summer and need to find a good route and didn't want to do that in a downpour. Also worked 2 hours OT tonight so did not get a very good workout in tonight either.

[anti-bonk]

Cardio:
No cardio


Nutrition:
Meal 1 - 2 eggs, 2 sl nf cheese
Meal 2 -
Meal 3 - chicken and veggie chili
Meal 4 - chips
Meal 5 - talapia, brocolli, carrots, 2 sl nf cheese
Meal 6 - protein powder, milk, banana


Workout: Triceps
Tri ext- 20x20, 20x20, 10x25, 10x25, 10x30, 10x30, 10x35, 10x40, 5x45
Tri pulldown- 20x25, 10x30, 10x35, 10x42, 10x50, 10x57, 7x65, 20x50



8 week situp tally: 50

Comments:
Feel better today. Seeing some increases in lifting. Heading to bed for early wake for bike commute tomorrow.

[anti-bonk]

Cardio:
Bike commute to work
10 min ex bike


Nutrition:
Meal 1 - oatmeal
Meal 2 -
Meal 3 - chicken and veggie chili, banana
Meal 4 - chips
Meal 5 - tuna salad, gr. leaf lettuce
Meal 6 - protein powder, milk


Workout: Biceps
Preacher curl- 20x45, 20x45, 10x55, 10x65, 10x75, 9x85, 8x85, 5x85, 10x65, 10x65
Hammer curls- 10x20, 10x20, 10x20, 10x20, 10x20, 10x20, 10x20, 10x20



8 week situp tally: 50

Comments:
Did the bike ride to work today. Legs a little shaky at work today but it feels really good to be back into commuting.

[anti-bonk]

Cardio:
trail ride and hill practice


Nutrition:
Meal 1 - tuna salad
Meal 2 - protein shake
Meal 3 - talapia
Meal 4 - energy gel
Meal 5 - gr. leaf lettuce, crab cake, mashed potatos, broccoli
Meal 6 - sugar free cherry pie


Workout:
No workout



8 week situp tally: 125

Comments:
Day off was spent doing yardwork and laundry. Got a decent trailride in and picked a technical hill to train on. I've had trouble with this section of hill before because it is steep and has alot of roots so I just kept doing it til I got a little bit farther than on past rides.

[anti-bonk]

Ever since that bike ride Thursday and getting limited sleep the following night I am now officially sick. I have the day off so I hope to make up for what I've missed inspite of being less than %100..

[anti-bonk]

Still sick today. Went into work to make sure we had coverage in the morning. But once the later shift people arrived I came home early to try and sleep this off. Going to lay on sofa now and will probably not get any real workout in again today.

[anti-bonk]

Again today- went into work and lasted til noon before packing it in and coming home still sick. Laid around house most of day. Feeling a little better tonight and went to gym and got a very light workout in. Going to hit the sack early tonight and hopefully have my strength back tomorrow when I get up.

[anti-bonk]

Woke up this morning and I think I snapped the sick spell. But also got my appetite back with a vengeance and spent the day eating like a wolf just to get my strength back. Well- back to it tomorrow.

[anti-bonk]

Cardio:
none


Nutrition:
Meal 1 - 2 eggs, 2 sl n.f. cheese
Meal 2 -
Meal 3 - chicken, tomato, onion, tortilla
Meal 4 - protein shake
Meal 5 - n.f. cottage cheese, cherries, blueberries
Meal 6 - chips, salsa


Workout: Chest
Flat bench- 10x135, 10x135, 10x155, 10x155, 10x155
Flat flies- 20x25, 20x30, 20x35, 20x40



Comments:
Still not %100. Got very weak workout in- still not fully recovered- muscles not achy but not fully recovered either.

[anti-bonk]

Went for a 3 hour trail ride today. My legs are killing me. My knee is a little tight. Went to the gym to get a workout in anyway but spent my time stretching my legs and trying to massage the lactic acid out of them. Did some ab work but said screw it and just came home. I'm done.

[anti-bonk]

Cardio:
none


Nutrition:
Meal 1 - 2 eggs, 2 sl n.f. cheese
Meal 2 -
Meal 3 - chicken and quinuoa chili
Meal 4 - tortilla chips, salsa
Meal 5 - tortilla, lettuce, tomato, chicken, parm cheese
Meal 6 - lf cottage cheese, cherries, raspberries


Workout: Back
Lat PD- 20x7p, 20x7p, 15x8p, 15x8p, 10x9p, 10x9p, 10x10p
Back Ext- 25x90, 25x110, 25x130, 25x150
Bent row- 20x25, 10x30, 10x30, 10x35, 10x35



Comments:
Starting to feel like my strength is coming back. Still have congestion in chest and sinuses but feeling much better.

[GettingfitAgain]

Cardio:
none


Nutrition:
Meal 1 - 2 eggs, 2 sl n.f. cheese
Meal 2 -
Meal 3 - chicken and quinuoa chili
Meal 4 - tortilla chips, salsa
Meal 5 - tortilla, lettuce, tomato, chicken, parm cheese
Meal 6 - lf cottage cheese, cherries, raspberries


Workout: Back
Lat PD- 20x7p, 20x7p, 15x8p, 15x8p, 10x9p, 10x9p, 10x10p
Back Ext- 25x90, 25x110, 25x130, 25x150
Bent row- 20x25, 10x30, 10x30, 10x35, 10x35



Comments:
Starting to feel like my strength is coming back. Still have congestion in chest and sinuses but feeling much better.

Feel better man, I had a nasty chest/sinus cold at the very start of this contest. Lasted a week but I kept pushing thru the workouts which oddly during the workouts I felt great, helped open my sinuses up.

[anti-bonk]

Feel better man, I had a nasty chest/sinus cold at the very start of this contest. Lasted a week but I kept pushing thru the workouts which oddly during the workouts I felt great, helped open my sinuses up.

Yeh thanks! This past weekend when I went for a mountainbike ride it was amazing how it helped open up the sinuses (that's the non-gross way to put it). The worst of it is over I believe.

[anti-bonk]

Cardio:
I so desperately want to start commuting to work but it is still to cold in the morning and I'm not risking prolonging my chest cold.


Nutrition:
Meal 1 - 2 eggs, 2 sl n.f. cheese
Meal 2 -
Meal 3 - chicken and quinuoa chili
Meal 4 - tortilla chips, salsa
Meal 5 - tortilla, lettuce, tomato, chicken, parm cheese
Meal 6 - more tortilla chips and dip (not healthy dip either- bad high calorie dip)


Workout: Triceps
Tri ext- 20x20, 20x20, 20x20, 10x25, 10x25, 10x30, 10x30, 10x35, 10x35, 10x40
Pull down- 10x30, 10x35, 10x42, 10x50, 7x57, 10x42



Comments:
Strength steadily coming back.

[anti-bonk]

Cardio:
none


Nutrition:
Meal 1 - 2 eggs, 2 sl n.f. cheese
Meal 2 -
Meal 3 - chicken and quinuoa chili
Meal 4 - granola bar
Meal 5 - bagel, ham slice, tortilla chips, salsa
Meal 6 - 2 sl ww bread, raisins


Workout: Shoulders
Side lat raise-10x25, 10x25, 10x25, 10x25, 10x25, 10x25
Front lat raise- 10x25, 10x25, 10x25, 10x25, 10x25, 10x25
Shoulder shrugs- 25x55, 25x55, 25x60, 25x60, 25x65, 25x65


Comments:
Feeling good.

[MsTropix]

Repped and rated your thread. Funny man, lol.

[Leprechauns1021]

Subbed. Good luck with the contest! Hopefully you get back to 100% soon.

[anti-bonk]

Subbed. Good luck with the contest! Hopefully you get back to 100% soon.


Sorry - this is a previous log from spring. Have yet to start a new one.

Thanks though.

[Leprechauns1021]

Sorry - this is a previous log from spring. Have yet to start a new one.

Thanks though.
LOL of course. Should have looked at the dates :p Let me know if you start another