Helen's journal

[Arvense]

Hm, I've been bad, very bad...

Well, here is my problem, I started eating A LOT after wrestling was over, so now it is hard to get rid of that habit, but I should try. Summer is comming and being fat is just yucky and uncomfortable...

So here we go:
Starting tomorrow, 03/29/04 I will keep my diet for 16 weeks with the net loss of 16 pounds and hopefully 8% of bodyfat.

I think I should post my food for tomorrow:
Breakfast 7:00am:
3/4 cup oatmeal, flax seed , multivitamin
Snack:
1/2 chicken sandwich
Lunch 12:00pm:
Tuna sandwich: 2pc of bread, 3 oz tuna
Snack (hopefully) 3:00pm:
Baby carrots
Dinner 6:00pm:
Mixed vegetables 2 cups, 6 oz fish

Water goal: 1 galon

Oh, yeah, I have track and field practice after school (I'm a thrower)....maybe some weight training later in the evening if I have time.

I have no idea how many calories is that...but hopefully it's not more than 1800, cause it's my goal

[Arvense]

Arms/Chest:
Barbell Bench press (5 sets x 10-15 reps MAX 25lb(each side))
Shoulder press (3 sets x 15 reps 12,15,17lb)
Side lateral raise (3 sets x 15 reps 7.5, 10, 10lb)
Front two-dumbbell raise (3 sets x 15 reps 7.5, 10, 10lb)
Barbell Curl (3 sets x 15 reps 30, 45, 50lb)
Triceps Extension w/ rope (3 sets x 15 reps 35, 45, 50lb)
Palms-up Barbell Wrist Curl (3 sets x 15 reps 20lb)

Back:
Seated cable row(3 sets x 15 reps 40, 50, 60lb)
Hyperextensions (3 sets x 15 reps)
Superman (3 sets x 20 reps)
Underhand cable pulldown (3 sets x 15 reps 60, 70lb)
Wide grip lat pulldown (3 sets x 15 reps 60, 70lb)
Standing Barbell/ Dumbbell Upright Row 30, 40lb)

Abs: (all 2-3sets x 15-20)
Air bike
Alternate heel touchers
Cross body crunch
Crunch-hands overhead
Decline crunch/ oblique
Decline reverse crunch
Dumbbell side bend
Exercise ball pull-in
Jackknife sit-up
Oblique Crunches on the floor
Plate twist (10lb)
Sit-ups

Legs:
Seated leg extension (5 sets x 15 reps Max 115lb)
Leg press (5 sets x 15 reps Max 250lb)
Lying leg curls (3 sets x 15 reps 30lb)
Seated calf raises (3 sets x 15 reps 45-60lb)
Hack squat (3 sets x 15 reps)
Thigh abductor/adductor (3 sets x 15 reps Max 190lb)
Straight leg deadlift (3 sets x 15 reps (Olympic w/ 15 lb each side))

[Arvense]

I'm in the middle of changing routine right now, because I've had mine for almost a year, so I guess it's already time to shock my muscles a bit more, give them time to grow. Ultimately I want more lean mass, but at this point it is just easier not to know how much I weigh and how much fat I have...cause it causes a lot of stress for me, hence eating more :((sigh). So I've been thinking of starting nnw life towards a better, happier me. I want to have a control of how I look and feel and not be ashamed of being the persom I'm.

A little about me: I'm 5'8'' and about 160lb right now. Last time I checked I've been about 23% bodyfat, but it has been long before Christmas and New Years...and of course wrestling season...so, not knowing is kind of fun and it is a new experience for me...plus I'm happier person not knowing and not watching every single pound gain that causes a bad mood and a headache. I'm also 17, which is bad, cause many people I know are skinny and not into bodybuilding at all :(
Hm, what else to say.... I love working out at night, around 7-9:30pm....and riding a bike summer mornings, swim in the pool and play volleyball on the beach...meditate and do yoga, heavylift ...and kick guys **** in wrestling:)

[Arvense]

hehe, I started going to the bathroom a lot, b/c of water....but it is actually good, I don't feel trirsty anymore.
Diet was ok, yesterday, no cheating!!!.... Today is the new day,s o I'm stating it all over again. Feel fine.

Practice was so bad yesterday, all we did was running .5 mile :(...and a couple of throws. I suppose today I'll go to the gym to workout more, if I have time