Tex's Time to Step it Into High Gear Journal

txlftngrl · 03-17-2009, 10:07 PM

Howdy! Im Brit and Im starting a new journal because I failed miserably the last time I attempted this...and I need to be held accountable for my actions(or lack of sometimes...). With that behind me now...

Goals:

To transform my body into something great

To be more specific...

Weight: 204(As of this afternoon)---->160 ish or so
Body fat: 27 or so(not real sure)-----> less than 20
Squat:Working on balance issue right now----->bodyweight
Deads: 65 lb----->bodyweight
Bench: 55 lbs(i kno...sad)---->100 lbs or so(idk just more than 55!)
Also-to be able to run a mile in less than 9 mins and to be faster in general.

Background
As I said Im 20 years old, a pre nursing student in college. I struggle with my weight alot, but I lost alot when I was in high school from hardly eating and being in athletic and basketball. It all came back...and then some. I'm trying my damndest to get rid of it now! A few women in my family struggle with eating disorders, and I think I nearly did too, so I want to set a good example and show how much we benifit from being healthier.

Routine
I've been doing a push/pull/legs routine for a couple months and I really like it, but Im probaly going to change it up a bit now. As for cardio...my goal is 3 days a week but I struggle with this alot. In fact, I hardly ever do cardio, but Im going to start. Now!

NutritionThis is where I struggle the most...in fact my diet complely goes out the window on the weekend, no matter how much I set my mind to it, I just screw it up. I feel like this is whats holding me back from losing body fat, so I need lost of help here. I use dailyplate.com so Ill post daily macros, food, and some pics every day.

Kay I think that is all...so Lets do this!

tex

txlftngrl · 03-17-2009, 10:21 PM

I did chest and tris yesterday and this is what it looked like...

[center][b]Incline Bench[b/]
45x10
55x8x4
55x10

Flat DB Bench
17.5 lbs x10x4

Tricep KickBacks
12.5x10x4

Tricep Extension
17.5x12x2
20x10x2

Tricep Push Down
27.5x10x4

No cardio

And I did legs today...

Lunges
20lbs x10-12x2
30x12

Smith Squat
65x12
75x10x3

Split Squat
bwx8

bwx8
supersetted / Sumo squat
15 lb x 6

bwx8
15x 8

bwx8
15x8

bwx10
15x10

Hamstring Curl
80x10x4

Leg Extension
70x10x4

Unilateral Leg Press
115x8x4
Note: To heavy! Must decrease weight

Smith Calf Press
85x16
85x20x3

All together happy with legs today. Was going to stair master it for some cardio, but was tired and had to get out of there for work. Hate doing smith for squats, but Im really workin on some balance issue Im having. Didnt count macros today or yesterday

but will start tommorow. will also post pics this week.

twinnett · 03-18-2009, 04:34 AM

Hi there!!! I too struggle the most with diet..like you, lost a lot of weight from not eating much and now it's all back! Good luck to you!

txlftngrl · 03-18-2009, 04:11 PM

Straight Legged Deads
55x12
65x10x3
75x10x2

Lat Pull Down
55x10x4

Hyperextensions
25x12-16x4

BB Rows
40x10x4

BB Curl
30x12x4

Cardio
.25 mile warm up 1.75 miles running/walking intervals(alternating the straightaways) on track=2 miles=40ish mins

Note: Yay cardo! This is about the first time I have ran outside in probly 6 or so months, and it feels so good! I missed it. Goodbye treadmill! A bit of cardio does ease up DOMs from legs the previous day before

txlftngrl · 03-18-2009, 04:12 PM

Quote:

Originally Posted by twinnett

Hi there!!! I too struggle the most with diet..like you, lost a lot of weight from not eating much and now it's all back! Good luck to you!

Hi! Yes its a curse I tell you. Ahh well, better to lose it the healthy way I suppose and keep it off for good! good luck to you

tex

txlftngrl · 03-18-2009, 08:46 PM

Nutrition
cals/protein/carbs/fat
1893/166/155/70

Oat Pancake w/ sugarfree syrup
tuna pattie on ww eng muffin
sugar free pudding
pwo shake-banana-choc scivation whey-1% milk
chicken, stirfry veggies with 2 tbs olive oil and a bit of soy sauce
cottage cheese, natty pb, and choc whey

Note: 2000 cals is my goal with 40/20/20 macro breakdown and I was closer then I thought when I added the olive oil I forgot last night.

txlftngrl · 03-19-2009, 04:06 PM

Cardio

.25 mile warmup. 1.75 mile intervals of run/walk (straightaways)

Notes: Yay cardio. That is all.

txlftngrl · 03-19-2009, 10:13 PM

Nutrition
2018/163/161/84

Turkey/Red Bell Pepper/Tomatoe cheese Omelette
banana
Tuna pattie on ww eng muffin
Turkey and cheese on 1/2 ww eng muffin
chicken breast, sweet potatoe fries w/ 2 tbs olive oil and french cut green beans
cc pb and choc whey

Notes: Good nutrition today, I think. Not enough protein but hit my cals a bit better today. That is all

txlftngrl · 03-20-2009, 10:01 PM

Upright Rows

40x10
40x8x3

Overhead Shoulder Press
15x10x4

Front BB Raise
20x10x4

Reverse Flys Against Incline
7.5x8x2
10x6x2

DB Pull Over
15x12
15x10
17.5x10
17.5x12

Lateral Raise
10x8x4

txlftngrl · 03-20-2009, 10:19 PM

Nutrition
1596/147/141/52

Oatmeal Pancake
Banana Choc Whey Shake PWO
Tuna Pattie on WW Eng Muffin n French Green Beans
8 oz tilapia w/ Broccoli Vegetable Stirfry 2 tbs Olive Oil
Borden String Cheees

Notes: Not enough calories today

No cardio either, better luck tommorow.

carbonmade78 · 03-23-2009, 04:49 PM

Heya girlie.

Just wanted to pop in and say howdy to a fellow Texan.

Good luck with your goals! Nutrition is always the hardest part to get down.

txlftngrl · 03-23-2009, 05:00 PM

Incline Bench Press
45x10
55x8
55x7
55x8

Close Grip Bench
45x10x4

Flat DB Bench
17.5x10x2
superset w/ DB Flys
10x8
17.5x8

10x8
17.7

10x8

Skullcrushers
20x10x4

Side Tricep Bend
12.5x6x4

Notes: Am I ever going to move up on incline bench?!!! Arghhh! Got to the track today for my cardio fix...and it starts raining. Went to take a quick nap to wait for the sunshine and slept too long.

Boo.

txlftngrl · 03-23-2009, 05:01 PM

Quote:

Originally Posted by carbonmade78

Heya girlie.

Just wanted to pop in and say howdy to a fellow Texan.

Good luck with your goals! Nutrition is always the hardest part to get down.

Howdy! Yes m'am it is, funny how we can be so motivated to hit the weights and get up at the crack of dawn to run...but not motivated on the nutrition front all the time!

Thanks for stoppin by

tex

txlftngrl · 03-23-2009, 08:56 PM

Nutrition
2024/201/115/86

Egg turkey cheese scramble
PWO banana whey and milk
Tuna pattie on ww eng muffin
couple slices turkey deli meat
Chicken breast w/ au jus, stir fried veggies in olive oil

Notes: Confession time. I did not stick to my diet this weekend, flew out the window like it usually does. Lived off lean pockets, pretzels, cashews and a meatball sub from subway. On the plus side, I think I came in under calories but that's neither here nore there. Ok on breakdown today, never thought I would have so few carbs. Thats it

txlftngrl · 03-24-2009, 01:24 PM

Unilateral Leg Press
115x8x2
115x10x2

Hamstring Curl
65x8x4

Smith Squat
65x8
75x8
85x8

Squat
45x8
55x8
65x8

Split Squat
bwx8x3
7.5x8(7)
7.5x8

Step Ups
bwx8
superset w/ Plie Squat
15x6

bwx8(10)
15x6

bwx8(10)
15x6

bwx10(9)
15x8

Smith Calf Raises
85x16
85x18x3

Notes: None, really.

txlftngrl · 03-24-2009, 09:27 PM

Nutrition
2021/175/147/85
Oatmeal pancakes
Natural Almonds
Whey Post workout
Tuna Pattie on ww eng muffin
Tilapia with veggies stir fried in olive oil
cc pb and whey

Notes: Pretty spot on today I think. Yay me!

txlftngrl · 03-25-2009, 04:44 PM

Hyperextensions
25x12x4

BB Rows
40x10x2
40x12x2

Lat Pull Down(mid grip)
55x10
70x8x3

DB Rows
15x8
17.5x8
20x8x2

DB Curls
17.5x8x2
20x8x2

Cardio
.25 mile warmup/1.5 mile intervals/.25 mile cool down

Notes: Did not get to do deads today

. Will do them with shoulders on Friday I suppose. Maintainence people in my way.

txlftngrl · 03-25-2009, 08:56 PM

Nutrition
2080/191/148/81

Egg turkey cheese scramble
Post workout shake
Tuna pattie on ww eng muffin
Turkey deli meat
Chicken breast sweet potatoe green beans n olive oil
Cc pb n whey

Notes: I think I did pretty good today. Not feeling well but I survived

txlftngrl · 03-27-2009, 06:53 PM

Nutrition
1753/131/201/49

Oatmeal Pancakes
Tuna pattie on ww eng muffin
Pumpkin Bread from Starbucks
Tall Passionfruit Tea from Starbucks
Turkey cheese on 1/2 ww eng muffin
3 egg turkey cheese scarmble

Notes: Have had a really bad cold the last few days. Macros are kind of screwed up and did not even count today, nor did I work out. Hopefully I will be back on track tommorow

txlftngrl · 03-31-2009, 03:41 PM

Been really sick the last four or five days, kinda serious upper respiratory infection so trainging has been off the table. Havent kept up with macros either

Will be back on track either tommorow or next day.

txlftngrl · 04-04-2009, 07:50 PM

Cardio
2.5 miles-30(ish) mins

Notes: First cardio workout in a week in a half! First workout period in a week in a half...sad! Admittedly, I suck at this journal thing. No wonder I failed last time. This will get better and more interesting

. Have not hit macros in a coupla days either(rd: week and a half!). Will start tommorow!

txlftngrl · 04-06-2009, 06:34 PM

Flat BB Bench
45x12
55x10
55x8x4

Upright Rows
30x8
superset w/ Overhead BB Pess
30x8

whole superset x 4

Incline DB Bench
17.5x10
17.5x8
17.5x8
17.5x10

Incline Skull Crushers
20x12x4

Tricep Kickbacks
12.5x7
12.5x8x3

Notes: Really wanted to do cardio today. Came home after weights, decided to take hour nap before run...and was out for nearly 3 hours and it was too late for run

. Glad to be back in the gym. Sucks being sick

txlftngrl · 04-06-2009, 10:31 PM

Nutrition
2049/175/159/80

Egg turkey n cheese on ww eng muffin
Tuna on ww eng muffin
Whey post workout
Three graham crackers
Chicken n veggies stirfried
CC PB n whey

Notes: Pretty good for first day back hitting the macros-I think. Thinking about trying carb cycling to see how well I do with it, but need to study up on it some more.

txlftngrl · 04-07-2009, 01:57 PM

Squats
45x12
55x10
65x8x2
75x4
75x6

Reverse Lunges
bwx8x2
bw(10 lbs right side)x8
bwx8

Split Squats
bwx8x4

Unilateral Leg Press
70x8x4

Leg Extension
60x8x4

Seated Calf Press
80x18x4

Notes: First time I have been able to do reverse lunges completely! yay me

!

carbonmade78 · 04-07-2009, 04:58 PM

Congrats on the reverse lunges!

I hate those suckers - but they work!

Kee13 · 04-07-2009, 08:30 PM

Hi TX, you have some impressive workouts. Keep up the good work!

txlftngrl · 04-07-2009, 11:41 PM

Nutrition
2079/175/189/75

Oatmeal Pancakes
2 graham crackers
Post workout whey banana n milk
Tuna on ww english muffin
2 graham crackers
Tilapia w/ stir fried veggies in olive oil
CC Pb n whey

[/b] Notes:[/b] Macros were good today I think. More fat less carbs perhaps?

txlftngrl · 04-07-2009, 11:44 PM

Quote:

Originally Posted by carbonmade78

Congrats on the reverse lunges!

I hate those suckers - but they work!

Hi! Thanks! yea they do suck, lunges suck in general-guess thats why they work!

Quote:

Originally Posted by Kee13

Hi TX, you have some impressive workouts. Keep up the good work!

Howdy fellow Texan! Impressive? I dont kno bout that, but thanks for compliment!

thanks for stoppin by ladies

tex

txlftngrl · 04-08-2009, 05:29 PM

Weight: 202

Hypers
25x12
25x14
25x12x2

BB Rows
40x10x4

Lat Pull Down
55x8x4

Hammers
17.5x10
20x8x3

Deads
55x10
65x10x2
75x8x2
75x10

BB Curls
30x10
40x8x3

DB Rows
17.5x8
20x8x3

DB Pullover
17.5x10
20x10x3

Cardio
2 miles/ straightaways intervals

Notes: Good workout today, I felt. Lil DOMs from legs yesterday, but felt good to run it out of them!

txlftngrl · 04-08-2009, 09:45 PM

Nutrition
2103/176/169/85

Oatmeal Pancakes
Tuna on ww english muffin
Post workout whey banana n milk
Chicken au ju w/ mushroom and half sweet potato w/ olive oil
CC pb n whey

Notes: Hit macros pretty close today I think. Had to get fat free cc (as opposed to 1% I think) at store cuz its all they had, and I am trying to force it down as I type. Major difference in taste!