Journal Entries

[SAM AUS]

I'd like to begin journal entries here, to help me reach my fitness goal, and to keep track of my progress.. I am 30.. F.. have been lifting for 3 years.. I want to achieve PEAK physical condition.. I am not preparing for a comp.. I just want to look lean, cut & well defined by Christmas..

Meal 1 3 eggs, scrambled
Meal 2 1/2 protein bar, beans
Meal 3 2 egg whites, protein shake
Meal 4 1/2 protein bar, apple
Meal 5 tuna, pasta, broccoli, beans
Meal 6 protein shake, 1/2 protein bar
Meal 7 handful sultanas, soybeans, protein shake

Cardio: -

ABS: 300 crunches 100 reverse crunches
50 hanging reverse crunches 50 oblique twists
CALVES: donkey calf raises 100kg 10 reps 4 sets
seated calf raises 55kg 10 reps 4 sets
BICEPS: arm blaster curl 10kg 12, 10, 8, 6
EZ preacher curl 10kg 12, 10, 10, 8
3 part curls 4.6kg 5's
concentration curls 4.6kg 12 reps 3 sets
TRICEPS: seated tricep press 10kg 12, 10, 10
lying tricep exten.. 10kg 10, 8,6
SHOULDERS: behind neck press 10kg 12, 10, 10
arnold press 4.6kg 8, 6, 6
bent over lat raise 4.6kg 10, 8, 8

Note: I am easing my way back into a routine, my goal is to increase my strength over time, to devote more time each day to stretching, for increased flexibility, and to eat as clean as i can..

[SAM AUS]

Meal 1 1/2 protein bar
Meal 2 protein pancakes
Meal 3 protein shake 1/2 protein bar
Meal 4 turkey breast
Meal 5 2 protein pancakes
Meal 6 1/2 protein bar, turkey breast

Cardio: 30 minute run

GLUTES: QUADS:
cable leg lift (behind) 15kg to failure
cable leg lift ( side) 15kg to failure
hyper extension (glute squeeze) 12 reps 4 sets
plie squats 13kg 12 reps 4 sets
leg press 40 kg 50 reps 4 sets
lunges 10kg 15 reps 4 sets
squats (feet wide) 10kg 15 reps 4 sets
squats (feet wide) - 25 reps 2 sets
LOWER BACK:
hyper extensions 12 reps 4 sets
deadlift 15kg 12 reps 4 sets
romanian deadlift 15kg 12 reps 4 sets

[BPP]

Everything looks pretty good I'd just cut down on the number of reps you do with crunches. It would build abs better to do them like any other bodypart, use more weight resistance and less reps. Otherwise your building more endurance than muscle.
:)

[Nicole]

I would add a lot of veggies. Green, fibrous veggies are best. I would also add some flax oil, olive oil, or other healthy oil or else you will burn out on that diet. Trust me. Been there, done that!

Otherwise, looks good!

[SAM AUS]

I appreciate & welcome your advice, thanx.

Meal 1 protein pancakes
Meal 2 apple, cottage cheese
Meal 3 chicken, broccoli, snow peas, brown rice
Meal 4 " "
Meal 5 protein shake
Meal 6 6 egg white, green pepper, mushroom omelete

Rest Day

Meal 1 2 full eggs 3 egg whites scrambled
Meal 2 pasta, tuna, brocolli
Meal 3 chicken breast, sweet potato, beans
Meal 4 chicken breast, sweet potato, beans
Meal 5 protein shake

Stretching 20 minutes

Rest Day

Note: I haven't been drinking enough water. I started taking flaxseed capsules today.

[SAM AUS]

Yikes!! short stint in hospital, interrupted my goals... back on track today.. I'll post the day's activities when i've accomplished them..

[BPP]

eek...hospitals aren't good...eevrything ok?

[SAM AUS]

I'll take that advice now about more veges, I think I burned out big time.. Ready to get back to it. Easing my way back in.. Any advice is most welcome.

[Hibiscus09]

Meal 1 1/2 protein bar
Meal 2 protein pancakes
Meal 3 protein shake 1/2 protein bar
Meal 4 turkey breast
Meal 5 2 protein pancakes
Meal 6 1/2 protein bar, turkey breast


Ditto on the vegetables. Why don't you throw in some oatmeal in the morning? It will give you more energy for lifting and running. Also, I drink approx. a gallon of water a day. You have to drink a lot of water if you're taking in that much protein. The only food you have listed here is turkey breast. The rest is protein something. You should try some real food. I try to get as much from real food as I can with an occasional protein shake.

[SAM AUS]

October 28th

Meal 1 Protein pancackes (oatmeal, bran, wheatgerm,
tofu, cottage cheese, 8 egg whites)
Meal 2 1/4 chicken
Meal 3 roast pumpkin, 1/4 chicken
Meal 4 apple, fish
Meal 5 apple
Meal 6 1/4 chicken, beans, broccoli


Cardio: side crunches 7:21 minutes
skipping 10 minutes highest HRT 174

Stretching: 10 minutes --> chest


CHEST
Barbell flat bench press 20kg 12 reps 3 sets
Barbell incline bench press 20kg 12 reps 3 sets
dumbbell incline bench press 10kg 12, 10, 8
straight arm pullovers 10kg 12 reps 3 sets

TRICEPS
lying tricep extensions 10kg 10, 8, 6, 4
dumbbell kickbacks 4.6kg 8 reps 3 sets

[SAM AUS]

October 28th

Meal 1 Protein pancackes (oatmeal, bran, wheatgerm,
tofu, cottage cheese, 8 egg whites)
Meal 2 1/4 chicken
Meal 3 roast pumpkin, 1/4 chicken
Meal 4 apple, fish
Meal 5 apple
Meal 6 1/4 chicken, beans, broccoli


Cardio: side crunches 7:21 minutes
skipping 10 minutes highest HRT 174

Stretching: 10 minutes --> chest


CHEST
Barbell flat bench press 20kg 12 reps 3 sets
Barbell incline bench press 20kg 12 reps 3 sets
dumbbell incline bench press 10kg 12, 10, 8
straight arm pullovers 10kg 12 reps 3 sets

TRICEPS
lying tricep extensions 10kg 10, 8, 6, 4
dumbbell kickbacks 4.6kg 8 reps 3 sets

----------------------------------------------------------------------------
October 29th

Meal 1 protein pancakes
Meal 2 protein pancakes
Meal 3 chicken, lettuce, tomato, avacado, snow peas
Meal 4 steak, corn, broccoli, beans, mushrooms
Meal 5 fish, lettuce, tomato, 2 egg whites, avacado

NO TRAINING

--------------------------------------------------------------------------
30th October

Meal 1 protein pancakes
Meal 2 rice crackers, liver pate
Meal 3 steak, lettuce, tomato, avacado
Meal 4 fish, lettuce, tomato, avacado
Meal 5 mango
Meal 6 tuna
Meal 7 tuna milo

Cardio: none
Stretching: 20 minutes legs

LEGS

lunges 20kg 15 reps 4 sets
Leg Extensions 20kg 15 reps 4 sets
Leg curls 20kg 15 reps 4 sets
Calf raises 20kg 15 reps 12 sets

[Amanda]

Is this the Samantha from Monica's board??

A note on the oils, if you're wanting to supplement, we can get Udo's oil over here now. In Sydney, it's available in the refigerated section at GNC. It's a bit expensive, but it's got omega 3-6 & 9 in the correct ratios. Saves mucking around.

Your weights are looking great! You're nice & strong!

[SAM AUS]

Yes it's me neighbour.. *waves* ty

[SAM AUS]

I take flaxseed capsules, the taste of the oil makes me want to puke..

[Roxie]

Originally posted by SAM AUS
I take flaxseed capsules, the taste of the oil makes me want to puke.. Barleans is a real good flax that I can tolerate all by itself...Not sure if you can get it where you live though..

[Amanda]

Try taking it with your meals too. That will sometimes help.

[SAM AUS]

October 31st

Meal 1 protein pancakes
Meal 2 apple
Meal 3 apple
Meal 4 rice, salad
Meal 4 tuna, salad
Meal 5 tuna, salad

Cardio : 40 minute run

NO TRAINING

I haven't heard of Barleans... something for me to interrogate my health food shop about.. :)

[SAM AUS]

November 1st

Meal 1 protein pancakes
Meal 2 protein pancakes
Meal 3 apple
Meal 4 fish, broccoli, beans
Meal 5 fish, lettuce, tomato, avacado, mushrooms
Meal 6 tuna, lettuce, tomato, onion

Stretching 20 minutes

NO TRAINING

Still sore from my leg day, taking it easy, will train tomorrow.

[SAM AUS]

November 2nd

Meal 1 protein pancakes (oatmeal, bran, wheatgerm, cottage
cheese, tofu, 8 egg whites)
Meal 2 protein pancakes
Meal 3 chicken, lettuce, tomato, snow peas, avacado, green pep
Meal 4 2x protein pancakes
Meal 5 tuna, lettuce, tomato, snow peas, onion

Cardio: none

Stretching: 20 minutes

BACK
Bent over barbell rows 30kg 12, 10, 8, 6
t-bar rows 30kg 12, 10, 8, 6
bent over dumbbell rows 10kg 12, 10, 8, 6
goodmornings 20kg 12, 10, 8, 6
Hyper extensions 5kg 12, 10, 8, 6

[SAM AUS]

November 3rd

Meal 1 protein pancakes
Meal 2 apple
Meal 3 fish, lettuce, tomato, green pepper, mushroom, onion, avacado
Meal 4 Tuna, sweet potato, beans
Meal 5 steak, broccoli, beans

Cardio: 40 minute run

Stretching: 20 minutes

NO TRAINING

November 4th

Meal 1 brown rice, soy milk, cooked apples, cinnamon
Meal 2 as above
Meal 3 tuna, lettuce, tomato
Meal 4 tuna mayonaise
Meal 5 banana

Cardio: none

Stretching: 10 minutes

ABS
ab crunches 25 reps 7 sets
reverse ab crunches 25 reps 4 sets

*getting slack, have to kick my own butt*

[SAM AUS]

November 5th

Meal 1 protein pancakes
Meal 2 protein pancakes
Meal 3 egg white, protein pancake
Meal 4 chicken, lettuce, mushrooms
Meal 5 tuna
Meal 6 apple
Meal 7 celery, green beens, carrot, cabbage
banana
Meal 8 steak, lettuce, tomato, avacado, mushrooms

Cardio: skipping 20m

Stretching: 10 minutes

SHOULDERS
dumbbell press 10kg 12, 10, 8, 6
military press 10kg 12 reps 4 sets
behind neck press 10kg 12, 10, 10, 10
dumbbell shrugs 20kg 12 reps 4 sets
leaning forward lat raises 10kg 8 reps 4 sets

push ups 12 reps 3 sets

Supplements: multi, extra B, extra c, flaxseed oil, glutamine, creatine, dhea..

[SAM AUS]

November 6th

Meal 1 banana, protein pancakes
Meal 2 protein pancakes
Meal 3 tuna, lettuce, tomato, avacado, mushrooms
Meal 4 chicken, lettuce, tomato, avacado, mushrooms
Meal 5 chicken *as above*

Cardio: none

Stretching: 15 minutes

ABS
hanging leg raises 10 reps 10 sets
ab crunches 25 reps 4 sets

[Amanda]

Your food is looking good with the extra veggies Sam! Try & eat more fruit though. Aim for at least 2 pieces a day.

10 sets of hanging leg raises! Ouch!

[Amanda]

I've started my new healthy eating plan, & I'm documenting my sad little life at http://www.livejournal.com/users/loki469/
If you're bored, or want to know what I'm up to check it out.

[SAM AUS]

great journal Amanda :)


take two... let me try again..

19th November

Meal 1 protein shake 3 egg white omelete
Meal 2 apple
Meal 3 rice cakes
Meal 4 chicken breast, mushrooms
Meal 5 protein shake

cardio: 15 minutes skipping
45 minute run

LEGS

leg curls 20kg 15 reps 4 sets
leg extensions 20kg 15 reps 4 sets
rear leg lift 10 kg 15 reps 4 sets

[*Roxiee*]

Sam...Are those Monica's Protein Pancakes? YUMMY :D :D :D

[Amanda]

Sam, I now have pics, courtesy of my new digital camera! Go here http://www.geocities.com/c669242/My_photos.html

[SAM AUS]

Tuesday 7th January

Meal 1 oatmeal, wheatgerm, bran
Meal 2 vegetables, lentils
Meal 3 tuna, mayonaise
Meal 4 vegetables, lenils
Meal 5 protein shake

LEGS

straight leg lift 5kg 20 reps 4 sets
leg lift behind 5kg 20reps 4 sets
leg curls 20kg 15 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:*~*:..:*~*:._.:*~*:._.:* ~*:._.:

Wednesday 8th January

Meal 1 protein pancakes
Meal 2 vegetables lentils
Meal 3 steak, salad
Meal 4 vegetables lentils
Meal 5 protein shake

Cardio: 45 minute run

Stretching: 15 minutes

.:*~*:._.:*~*:._.:*~*:._.:*~*:..:*~*:._.:*~*:._.:* ~*:._.:

Thursday 9th January

Meal 1 Rice cream
Meal 2 vegetables, lentils
Meal 3 protein shake
Meal 4 apple
Meal 5 tuna, mayonaise
Meal 5 vegetables, lentils
Meal 6 2 egg whites

Cardio: 40 minute run

Stretching: 20 minutes

CHEST / BACK

flat bench press 25 kg 10, 8, 6, 4
dumbbell flat bench press 9.4kg 10, 8, 6, 6
dumbbell fly's 9.4kg 10, 8, 6
straight arm pullovers 9.4kg 12, 10, 10
bent over barbell rows 40kg 6 reps 3 sets
one arm dumbbell rows 10kg 12, 10, 8
deadlifts 40kg 12, 10, 8

.:*~*:._.:*~*:._.:*~*:._.:*~*:..:*~*:._.:*~*:._.:* ~*:._.:

[SAM AUS]

Friday 10th January

M1 oatmeal, wheatgerm, bran
M2 protein shake
M3 spinach, brocolli, onion, carrot, lentils
M4 3oz chicken
M5 spinach, brocolli, onion, carrot, lentils
M6 protein shake
M7 2 egg whites

fat 15%
Carbohydrates 44%
Protein 41%

Cardio: none
Stretching: 15minutes

Arms / Shoulders

standing barbell curls 10 kg 12, 10, 8,
preacher curls 10kg 12, 10, 8
concentration curls 4.6kg 12, 10, 8
seated tricep press 10kg 10, 8, 8
lying tricep extension 10kg 10, 8, 6
behind the kneck press 10kg 12, 10, 8
bent over lateral raises 4.6kg 12, 10, 8
upright rows 10kg 12, 10, 8

[SAM AUS]

M1 oatmeal, wheatgerm, bran
M2 3 egg white omelette 1/2 tomato
M3 spinach, broccoli, carrot, onion, lentils
M4 protein shake with low fat soy milk
M5 30oz tuna, 3 egg whites, 1/2 tomato (omelette)
M6 10oz tuna

fat 18% 20g
protein 46% 119g
Carbohydrates 37% 110g

Stretching: 15 minutes

Cardio: 8 minute warm up run

ABS

ab crunches on body ball 25 reps 4 sets
bicycle crunches 25 reps 4 sets
side crunches 25 reps 4 sets
reverse crunches 25 reps 3 sets

[SAM AUS]

Sunday 12th January

M1 oatmeal, wheatgerm, bran
M2 3oz steak, 1oz broccoli
M3 100g cottage cheese, 1 medium apple
M4 4.5oz steak 1oz broccoli
M5 protein shake (low fat soy milk)
M6 3oz tuna

fat 27%
protein 50%
carbohydrates 23% calories 1108

Stretching: 10 minutes

Cardio: 30 minutes swimming, 45 minutes rowing

No weights today

[SAM AUS]

Monday 13th January

M1 Oatmeal, wheatgerm, bran
M2 protein shake
M3 spinach, broccoli, carrot, onion, lentils
M4 1/2 cup rice, soy milk, 2 egg whites
M5 30oz tuna
M6 2oz steak
M7 1 egg white

fat 14%
carbohydrates 40%
protein 46% calories 1110

stretching: 10 minutes

no cardio

LEGS

Leg curls 11.6kg 15 reps 4 sets
leg extensions 16.6kg 15 reps 4 sets
straight leg dead lift 40kg 12, 10, 10, 8
squats 10kg 15 reps 5 sets
squats - 15 reps 5 sets
plie squats 14.6kg 12 reps 2 sets

[SAM AUS]

Tuesday 14th January

M1 protein pancakes
M2 3oz peanuts
M3 6oz chicken, 1 cup broccoli
M4 3oz chicken
M5 3oz tuna

fat 29%
carbohydrates 20%
protein 51% calories 670

Stretching 15 minutes

no cardio
no weights, this turned into an unplanned rest day. My legs are very sore from Monday. My meals were not enough today, my calories are too low, I didn't eat enough.

[SAM AUS]

Wednesday 15th January

M1 1oz bacon, 1 egg, 1 protein shake
M2 3oz tuna
M3 spinach, broccoli

blahhhhhhhhhhhh I feel really sick
extra vitamin c

plenty of water

day off

.:*~*:._.:*~*:._.:*~*:._.:*~*:._.:*~*:..:*~*:._.:* ~*:.

Thursday 16th January

Not feeling 100% today either, feels like i'm coming down with something, i'll just record my eating and stretching untill I feel better.

M1 2 eggs, 1 apple
M2 apple, protein shake
M3 5oz prawns, lettuce, tomato, avacado, shallots
M5 broccoli, spinach
M6 4oz prawns, lettuce, shallots

stretching 30 minutes

lots of resting.

.:*~*:._.:*~*:._.:*~*:._.:*~*:._.:*~*:..:*~*:._.:* ~*:.

Friday 17th January

M1 2 eggs, bacon, protein shake
M2 apple
M3 shrimp, lettuce, spring onion, thingytail sauce
M4 macadamia nuts, protein shake
M5 tuna salad

stretching 30 minutes

cardio 45 minute run

CHEST / BACK

push ups 12 reps 4 sets
dips 12 reps 4 sets
flat bench press 20kg 12, 10, 8, 6
barbell row 20kg 12, 10, 8, 6
t bar row 40kg 8 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._ .:*~*:.

[SAM AUS]

Saturday 18th January

M1 bacon, 2 eggs
M2 apple
M3 oatmeal
M4 1 cup steamed vegetables 4oz chicken breast
M5 protein shake
M6 large salad

stretching: 20m

cardio: 45 minute run

.:*~*:._.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._. :*~*:.

Sunday 19th January

M1 1/2 canteloupe, oatmeal
M2 protein shake
M3 4oz steak 1 cup broccoli & beans stir fried in 1 teaspoon
olive oil
M4 protein shake
M5 4oz shrimp, 1 tsp cocktail sauce

stretching: 15minutes

no cardio

SHOULDERS

behind neck press 20kg 8 reps 4 sets
military press 20kg 8 reps 4 sets
lateral raise 8kg 8 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._. :*~*:.

Monday 20th January

M1 fruit salad, 2 egg omelet
M2 apple, handful peanuts
M3 steak, 1 cup broccoli & beans stir fried in olive oil
M4 steak, 1 cup broccoli & beans stir fried in olive oil
M5 2 egg omelet, 1 cup broccoli & beans steamed
M6 protein shake (soy milk)

stretching: 30minutes :) getting a little more flexible

no cardio

BICEPS

dumbell raise 8kg 10 reps 4 sets
preacher dumbbell raise 8kg 10 reps 4 sets
EZ curl 20kg 5 reps 3 sets

.:*~*:._.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._. :*~*

[SAM AUS]

.:*~*:._.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._. :*~*:._.:*~*:.

Tuesday 21st January

M1 2 eggs .5 cup oatmeal
M2 apple, cottage cheese
M3 1 cup vegetables, 3 oz chicken
M4 1 cup vegetables, 3 oz chicken
M5 protein shake
M6 cottage cheese

Stretching: 30minutes

Cardio: 45 minute run

LEGS

lunges 14.6kg 15 reps 4 sets
leg curls 20kg 15 reps 4 sets
leg ext. 20kg 15 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._. :*~*:._.:*~*:.

[SAM AUS]

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

Wednesday 22nd January

M1 1/2 cup oatmeal 2 eggs
M2 3oz chicken 1 cup broccoli
M3 1/2 cup cottage cheese
M4 2oz shrimp
M5 dried mango
M6 2oz shrimp
M7 3oz steak, 1 cup broccoli, 1/2 cup beans, 2 white 1 yolk

Cardio: skipping 10 minutes

Stretching: 20 minutes

CHEST

push ups 15 reps 4 sets
incline bench press 25kg 8 reps 4 sets
dips 15 reps 4 sets
ab crunches 25 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

Thursday 23rd January

M1 1 cup oatmeal, 1 tblsp bran, 1tblspn wheatgerm
M2 1 egg 3 white omelet
M3 3oz steak, sweet potato
M4 3oz steak, 1 cup brocolli
M5 protein shake

Cardio: swimming 20m

stretching: 10m

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

Friday 24th January

M1 protein shake
M2 3oz fish, 1 cup broccoli
M3 3oz fish, 1 cup broccoli
M4 mango
M5 protein shake
M6 biscuits

Cardio: none

Stretching: 45m

ABS

ab crunches 4 sets 25 reps
leg tucks 4 sets 15 reps 'ouch'
bicycle 4 sets 25 reps (50 each side then rest)

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

Saturday 25th January

M1 scrambled eggs, spring onions, tomato (2eggs 2 whites)
M2 protein shake
M3 3 oz fish, 1 cup broccoli, 1 tblsp olive oil
M4 protein shake
M5 tuna, lettuce, spring onion, tomato, spinach
M6 3oz steak, lettuce, spring onion, tomato, spinach

Cardio: 30 minute run before M1

Stretching: 10m

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

[SAM AUS]

Sunday 26th January

M1 Protein pancakes
M2 3oz fish, 1 cup broccoli + beans
M3 3oz steak, 1 cup broccoli + beans
M4 100g low fat cottage cheese, 1 medium apple,
cinnamon, equal
M5 4oz steak 1/2 cup lettuce 1 small tomato

fat 20g 21%
Protein 126g 59%
carb 54g 20%

calories 906

Cardio: none

Stretching: 15 m

BACK

Chin ups.. (not my strong point) I am only managing 1 at a time, so over the day, one here and there... = 12

.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._.:*~*:._. .:*~*:._.:*~*

Monday 27th January

M1 2oz fish, broccoli
M2 mango, rice
M3 2oz fish, broccoli
M4 steak, rice, tomato
M5 protein shake

Cardio: skipping 10m

Stretching: 15m

ABS/CALVES

ab crunches 25 reps 4 sets
bicycle 25 reps 3 sets
calf raise 20kg 25 reps 3 sets
toes out 20kg 25 reps 3 sets

hyper extension (glute squeeze) 20 reps 3 sets


I can't believe my back still hurts and I only managed 12 chin ups Sunday. My diet today needed more focus. (not enough food) Skipping is really good for my calves, they are extremely sore one day soon, i'll get back into that bikini

[SAM AUS]

.:*~*:._.:*~*:._.:*~*:._.:*~*:..:*~*:._.:*~*:._.:* ~*:._.:

Tuesday 28th January

M1 bacon, 2 eggs
M2 bacon, 2 eggs
M3 tuna salad
M4 protein shake
M5 3 apricots
M6 steak, salad

Cardio: none

Stretching: 15m

LEGS

weighted leg raise 5kg 20 reps 3 sets
" " to side 5kg 10 reps 3 sets
" " behind 5kg 20 reps 3 sets
leg curl 15kg 20 reps 3 sets

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

Wednesday 29th January

M1 protein bar
M2 100g rice
M3 handful cherries
M4 2oz chicken, 1/2 cup fried mushrooms in olive oil
1/2 cup cherry tomatos
M5 handful cashew nuts
M6 100g cottage cheese

Cardio: 12 m skipping

Stretching: 5 minutes

NO TRAINING TODAY

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

M1 fruit salad juice
M2 chicken, lettuce, tomato, onion, chicken, corn wrap
M3 100g low fat cottage cheese
M4 snow peas
M5 bacon, 2 eggs, 1/2 cup cherry tomatos
M6 3 egg whites

UGGG! not a good food day today either.. I must set soome time aside a day early and prepare my food, it seems to be the only way to make sure i have measured everything and im confidently moving toward my goal.

Cardio: skipping 12 m

Stretching: 15 m

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

[SAM AUS]

Friday 31st January

M1 dandelion tea
M2 peach
M3 egg white
M4 1/2 banana
M5 4oz chicken
M6 2 egg whites

This was not a good effort with food today, trust me i'll get better

Cardio: 12 minutes skipping (great for my calves)

Stretching: 15m

SHOULDERS

standing lateral raises 7.4kg 8 reps 4 sets
dumbell press 7.4kg 12, 10, 8, 8
front dumbbell raise 7.4kg 8 reps 3 sets
dumbbell shrugs 10kg 15 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

[Hibiscus09]

Sam, that looks like about 500 calories, if that. Is that for your entire day?! You really need to eat more food. Why don't you at least try combining a protein & carb at each meal?

[SAM AUS]

Yes hibiscus, your right, there was no Fuel factor, to my diet, I had no energy & struggled to get as far as I did, on as little fuel as I had all week. My food has been my weak point recently. I have developed more focus here. I can't reach my goals without the right fuel. I've set aside some time daily to plan my meals, perhaps i'll have a better week. Thanx for your comments, i post my log for that reason. If I can see my own obstacles or not, it helps when others point them out.

.:*~*:._.:*~*:._.:*~*:._.:*~*:.:*~*:._.:*~*:._.:*~ *:._.:*~*:

Saturday 1st February

M1 protein pancakes
M2 apple 100g cottage cheese
M3 oatmeal 2 egg whites
M4 broccoli, 3oz chicken
M4 turkey, lettuce, tomato, onion, snow peas
M5 protein shake
M6 2oz turkey

Cardio: rowing 30m

Stretching: 5m

ABS

ab crunches 25 reps 8 sets
leg tucks 15 reps 4 sets
hanging leg raise 12 reps 4 sets
straight leg raise 12 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._.:*~*:.:*~*:._.:*~*:._.:*~ *:._.

I was happier with my food today. I had more energy. I think happier is the word to sum up my day

[Hibiscus09]

That's looking better. :) I was hoping I didn't offend you -- I think one of the biggest mistakes I've made along the way is when I don't eat enough. How do you make your protein pancakes?

[SAM AUS]

Hibiscus, i appreciate constructive critisism, always, never any offence taken. It helps me to either kick my own butt into gear, or learn something I didn't know, thanx for taking the time to read my log.

Protein pancakes
4-6 Egg whites
1/4 cup low fat cottage cheese
3 ounces Extra firm low fat tofu
1/2 cup oatmeal

[Hibiscus09]

Thanks -- that sounds good. I'll give them a try! :)

[SAM AUS]

Sunday 2nd February

M1 protein pancakes 1 banana
M2 rice, peas, beans, onion, green pepper, 1 egg
M3 protein shake
M4 apple 100g cottage cheese
M5 fish, sweet potato
M6 2oz turkey

Cardio: 40 minute run 10 m skipping

Stretching: 20minutes

BACK

chin ups 13
barbell rows 40kg 8 reps 3 sets
dumbbell rows 15kg 12, 10, 8, 6

[SAM AUS]

Monday 3rd February

M1 1/2 cup oatmeal, 2 egg whites
M2 1 apple 100g low fat cottage cheese
M3 1/2 cup rice 3oz chicken snow peas
M4 4oz fish
M5 protein shake
M6 2oz turkey

Stretching: 20 minutes

Cardio: 1 minute sprint 2 minutes power walk 20minutes

CHEST

push ups 12 reps 4 sets
flat bench press 24kg 12 reps 4 sets
incline bench press 24kg 12 reps 4sets
dips 12 reps 4 sets

ab crunches 25 reps 6 sets

.:*~*:._.:*~*:._.:*~*:._.:.:*~*:._.:*~*:._.:*~*:._ .:

I have had a lot more energy these past couple of days. I'm more impressed with my diet.

[SAM AUS]

Tuesday 4th February

M1 protein shake
M2 protein bar
M3 30z dried apricots
M4 3oz chicken, broccoli, 1 tblsp almonds
M5 3egg white 1 egg omelette

Cardio: skipping 5 minutes

Stretching: 10 minutes

LEGS
squats 20kg 20 reps 4 sets
deadlifts 20kg 15 reps 4 sets
calf raise 20kg 15 reps 4 sets

.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._.:*~*:._.

Wednesday 5th February

Complete day off, no logging of any sins recharging batteries.

.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._.:*~*:._.

Thursday 6th February

M1 Protein shake, 1 cup oatmeal 1 scoop protein powder
M2 protein shake
M4 4oz chicken, lettuce, tomato, onion, corn bread
M5 1 cup oatmeal with scoop protein
M6 4 oz chicken, beans

Cardio: none

Stretching: none

BACK
chin ups 25
barbell rows 20kg 12, 10, 8, 8

.:*~*:._.:*~*:._.:*~*:._..:*~*:._.:*~*:._.:*~*:._. .:

Friday 7th February

M1 1 cup oatmeal, 1 scoop protein powder
M2 1 egg 2 whites, 6 cherry tomatos 3oz cottage cheese
M3 3oz chicken, sweet potato
M4 4oz steak
M5 protein shake
M6 3oz chicken

Cardio: skipping 13 minutes

Stretching: 10 minutes

CHEST
flat bench press 29kg 8, 6 20kg 8, 8
incline bench press 19kg 8 reps 3 sets
push ups 12 reps 4 sets
ABS
ball crunches 25 reps 8 reps

[SAM AUS]

Saturday 8th February

M1 4oz steak
M2 protein shake
M3 musashi fruit n nut bar
M4 1 cup rice
M5 3 salmon patties topped with fried mushrooms

protein 157g 48%
carbohydrates 88g 26%
fat 39g 26%
calories 1332

Stretching: 30 minutes

Cardio: 5 minutes skipping

NO WEIGHTS

Salmon Pattie: 300g salmon
2 egg whites
.5 cup oatmeal
1 onion
each pattie : protein 11g carbs 2g fat 2g

[TrishB]

Sam....just reading through your thread. You have a great progam going. :)
How has your progress towards goals been?

Keep up the great work!

[SAM AUS]

Thanx Trish, I have been happy with my progress, when I started I was at 138lb and my goal 120lb. I started out anxiously, lowering my carb intake. The weight was falling off, which made it hard to include carbs and do things properly. Now I have included more carbs in my diet, Im feeling more positive & seeing more muscle development. I feel like i'm on track now. I'm currently at 132lb.

[TrishB]

That is great Sam....Slow and steady progress is the best way.
You are doing great!