My training journal and photo food diary.

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I have begun updating this in my bodyspace but will now start with this journal. This journal will represent the same thing in my bodyspace but just in a forum. So here it goes. I am documenting my food intake with photos and posting links, along with nutrional information, exercises and weight/reps. I am recording my own data as long as data with the owner of my gym. As soon as I get those measurements I will post.

I am follwing Lee Labradas suggested 12 week workout. I am placing heavy emphasis on form which apparently I have been lacking because I was putting up much heavier weights.

1.4.11

Link to food photo diary below. - Can;t post link until I have 30 posts. Proceed to my bodyblog to get link.

Here is my routine for today along w/ weights lifted.

Warm Up
Bent Over Dumbbell Row - 15 lbs per side x12, x12, x9
Under Hand Pull Up - x8, 130 lbs assisted x8, 150 lbs assisted x7
Standing Barbell Curl - 15 lbs per side x10, x8, x7
Alternate Dumbbell Curls - 15 lbs x 20, x 20 x 25

Cardio: I am a bit confused on the plan I got from the Lee LaBrada program. There are minute gaps between suggested difficulty. I don't if I am supposed to go easy for 1 minute? So today I did the following and will increase based on performace. Increasing next time to 2 minutes. I did the following in one minute increments.

Level 1
Level 4
Level 8
Level 4
Level 8
Level 1
Level 4

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See BodyBlog for food photo journal for 1.5.11.


Workout for 1.5.11

Warm Up

Bench - 35x12 per side, 35x12, 35x18

Incline Flys - 25x12, 25x12, 25x10

Seated Dumbbell Press - 25x8, 20x10, 15x5

Dumbbell Side Laterals - 10x12, 10x12, 10x13

Tricep Extension - 10x12, 10x10, 10x18

Bench Dips - 10, 10, 8

See BodyBlog for food photo journal for 1.5.11
*Please note that lunch is not included. I forgot to take the pictures. It was Chicken W/ Frozen Vegetables and Teriaky Sauce. Same as earlier in the week.

Workout today was intervals on the elliptical and as follows.

5 Minute warm up.

2 Minutes - 1

2 Minutes - 4

2 Minutes - 8

2 Minutes - 4

2 Minutes - 8

2 Minutes - 4

2 Minutes - 8

2 Minutes - 4

2 Minutes - 1

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As I said previously in my BodyBlog I will be recording my own data along with the data taken at my gym just two get two constants. Below are the results from my gym's evaluation. These were taken on 1.2.11. Note the weight is significantly different. Obviously went up due to a little boozing, however I will be continuing to use my scale for weekly weigh ins just just because I have been using the same scale for about a year and would like to maintain consistency. Note the BMI. I have a feeling the scale that was used just took my height and weight into account, even though it was supposed to measure my body composition as well. According to BMI I am obese, that has been the case for years. I don't really like the BMI but its what I have right now so I am going to use it. I would really like someone to use calipers for measurements.

Name: William Reed
DOB: October 29th, 1985
Age: 25
Weight: 179.6
Height: 5’ 5”
Resting HR: 68

Body Fat: 30%
Viseral 12%
BMI: 30%
Skeletal Muscle %: 35.3%

Measurements:
Waist: 37 inches (WTH Ratio = 0.94 = Moderately High Risk)
Hips: 35 inches
Biceps: 14 inches
Calf: 15.25 inches
Chest: 42 inches
Shoulders: 27 inches
Cardiovascular/Aerobic Endurance:
101 = Heart Rate (after 3 minutes Step-Test) = Average (100 – 105)
Muscular Strength/Endurance:
44 = Push-Ups = Average (35 – 44)
Bent-Knee Curl-Up Test:
54 = Good
Grip Test:
Right Hand: 38.0kg
Left Hand: 43.8kg
Equals 81.8kg = Poor

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See Body Blog for food photo link.

Please note once again I forgot to take my lunch picture. It was another tuna pancake just like earlier in the week. I need to remember to take lunch pictures so that my journal doesn't get questioned on honest or accuracy.

No gym today. Was at work till 1am.

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No gym (now) yesterday.

See bodyblog for link to food diary.

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See BodyBlog for link to food photo journal.

My routine today was as follows.

Warm Up

Squats - 25lbs Each Side x 10, x10, x15

Dumbbell Lunges - 15x20, x20, x14

Leg Curls - 50x12, x12, x14

Straight Leg Dumbbell Deadlift - 25 each side x10, x10, x8

Seated Calf Raise - 50x12, x12, x40

Standing Calf Raise - 25 each side x10, x10, x14

Crunches - x12, x12, x27

Lying Leg Raises x12, x12, x9

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See BodyBlog for food photo journal.

Workout today was as follows

Warm Up

Underhand Pull Up - 150lbs assisted weight x10, x10, x8

Bent Over Dumbbell Row - 20lbs x12, x12, x13

Hyperextension - 10lbs x10, x6, x5

Concentration Curls - 20lbs x24, x24, x18

Preacher Curls - 10lbs x 10, x7, x5

Cardio

Stationary Bike - 2 minute intervals

Hard, Medium, Easy, Medium, Hard, Medium, Hard, Medium, Hard, Medium, Easy

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1.11.11

See BodyBlog for link to food photo journal.

No workout today.

1.12.11

Link to food photo journal below. Forgot lunch again. It was chicken and vegetables. Starting to really aggravate me. Didn't eat nearly enough today. Didnt realize I only had 3 meals. Very unusual.

See BodyBlog for link to food photo journal.

Workout today was a follows.

Cardio - Elliptical - 2 minute intervals.

Level 1, 4, 8, 4, 8, 4, 12, 4, 1

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why are you lifting so little weight

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See BodyBlog for food photo journal.

My workout today was as follows.

Warm Up

Incline Bench Press - 35lbs each side x12, x12, x10

Fly Machine - 100lbs x10, x7, x7

Dumbbell Side Laterals - 15lbs x12, x10, x9

Seated Dumbbell Press - 20lbs x10, x10, x9

Tricep Pushdown - 50lbs x10, x10, x8

Skull Crushers - 15lbs per side x5

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why are you lifting so little weight

I am lifting so little weight because I am really focusing on form. Throughout even the last 2 weeks I have realized that my form could not have been great before because I was able to up way more weight. With this program doing less weight and performing 2 sets of 10-12 and 1 set to failure with much better form I feel as if the muscles I am exercising are under constant pressure and I feel like I am getting a much more solid contraction and lift from each exercise. Trust me I feel like a (fill in whatever blank you can think of) for actually posting that I am doing such little weight however I feel like it is working, and I wanted to try something different. If I can perform this exercises with perfect form and gradually increase the weight then when I am back to lifting large I feel like I will get much better results and more solid muscle.

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See Bodyblog for link to photo food journal.

No gym today.

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See BodyBlog for link to photo food journal. Missing from the album are the following, about 6 more beers, 2 egg mcmuffins, 2 hash browns, 1 turkey and roast beef sandwich, a home made slider, and a tuna pancake. I didn't do well documenting this weekend because I was traveling. No gym either day.

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See Bodyblog for link to food photo journal.

Workout today was as follows.

Warm Up

Leg Press - 135lbs per side x10, x10, x10

Leg Extension - 90lbs x10, x10, x8

Seated Leg Curls - 55lbs x12, x12, x13

Power Dead Lift - 30lbs per side x12, x12, x7

Seated Calf Raise - 70lbs x12, x12, x31

Standing Calf Raise - 30lbs per side x12, x12, x18

Ab Crunch Machine - 25lbs x12, x12, x13

Hanging Leg Raises - x12, x10, x7

Cardio

Two minute intervals on eliptical

Level 1, 4, 8, 4, 8, 4, 8, 4, 1

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See Bodyblog to photo food journal.

Workout today was as follows.

Cardio

5 minutes warm up.

2 minute intervals - Level 1, 4, 8, 4, 8, 4, 8, 4, 1

5 Minute cool down.

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See BodyBlog for link to photo food journal. (halfway until 30!!!)

Note missing from these photos are a roast beef slider (250-300 calories) and a post workout protein shake.

Workout today was as follows

Warm Up

One arm dumbbell row - 20lbs x24, x24, x28

Underhand Pull down - 70lbs x12, x12, x9

Deadlift - 30lbs per side x10,x10, x7

Alternate Dumbbell curls - 25lbs per side x20, x15, x16

Standing Barbell Curl - 20lbs per side x6, x4

Cardio - Same two minute intervals as last cardio session.

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1.20.11

See bodyblog for like to food photo journal.

No gym today.

1.21.11

See bodyblog for like to food photo journal.. *Note: Missing from the album is lunch which was chicken and vegetables with teriaky sauce (same as every week). No dinner.


No gym today.

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See bodyblog for food photo journal.

Workout today (1.22.11) was as follows.

Bench - 40lbs each side x12, x12, x10

Dumbbell Incline Flys - 30 lbs x12, x6, x6

Dumbbell Bent Over Side Laterals - 15lbs x 10, x10, x 14

Seated Dumbbell Press - 25lbs x 10, x 10, x 7

Dips - x10. x6. x5

Overhead One Arm Dumbbell Extensions (triceps) - 15lbs x20, x14, x14.

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See BodyBlog for link to food photo journal. Please note missing from this album are my pre workout shake (Jack3ed, Flavorless Protein, and water), and two protein shakes.

Workout today was as follows: Note yesterdays workout included warm up and normal 2 minute intervals on the eliptical after weight training.

Squats - 30lbs each side x 10, x10, x10

Lunges - 20 lbs x20, x20, x16

Seated Leg Curls - 60lbs x12, x12, x8

Power Deadlift - 35lbs each side x10, x10, x9

Seated Calf Raise - 80lbs x12, x12, x14

Standing Calf Raise - 35lbs per side x12, x12, x13

Crunches - x12, x12, x13

Hanging Leg Raise - x10, x8, x5

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1.25.11

I will not be posting my food photo journal today. I wanted to bring up something different. I will update tomorrow w/ missing days.

I have had a very mentally tough week. And oddly enough the thing that made me feel good was the gym. When pushing myself with weights or cardio, it was literally the only thing that took this weeks issues off my mind. I could concentrate on something else unintentionally and didn't realize I hadn't been heavy with problem stricken thoughts until the workout was over. I literally could not have done anything better for myself. I never thought I'd be that guy that uses the gym to let off steam, thought that was always a little much, but, at least for this week, it was the core of me not being mentally miserable and just awful.

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1.24 1.25, 1.26

A crucial part of this post is the fact that due to reasons out of my control my diet has been almost non existent this week. That will answer most questions with the food photo journal for the past 3 days. The only thing missing from this album is occasional protein shake and 1/2 cup of oatmeal. Link at BodyBlog.


1.24.11

No Workout Today

1.25.11

Cardio - Standard 2 minute intervals with 5 minute warm up and cool down.

1.26.11

Workout today was as follows.

Warm Up

Bent Over Dumbbell Row - 25lbs x12, x12, x11

Underhand Pull Up - x6, 130lbs x9, x5

Hyperextension - 20lbs x10, x7, x8

Concentration Curls - 25lbs x20, x11, x10

Standing Barbell Curls - 60lbs total x12, x10, x9

10 Minutes of cardio.

I had planned to change my cardio to three minute intervals. I think the lack of intake this week contributed to me not being able to complete my cardio. My body was telling me it wasn't a good idea. I had to listen.

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1.31.11

I am not going to back track the missing days as because of financial reasons I was forced to basically bring my metabolism to a screaching halt. But I am back on track and going to continue to update. Really trying to be a weekly winner. Updated measurements to come on Saturday.

Link to food photo Journal in BodyBlog - No workout today.

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2.1.11

See BodyBlog for photo food journal link. No gym today. (accidentally, didn't manage my time correctly.) But thinking that 2 days off may be good for me.

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2.2 - 2.5

No gym this week. Decided to deload. Back hitting the grind tomorrow. I got my measurements taken today, There is definite progress. I will post my stats when I get them back from my gym. See bodyblog for links for each food journal for each day. Decided it would be better to post all at once since there was no workout information. I am adding 20 minutes of running at the end of each lifting day if cardio isn't already present. Need to break through plateu.

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See BodbyBlog for link to photo food journal. (30 is close). Deload is over. Hit the gym, great workout. Ready to rock. Good to be back. Please note missing from the below album are pre/post workout shakes, and lunch, turkey w/ cous cous, recipe posted earlier.


Workout Today is as follows

Warm Up - 10 minutes level 5 treadmill, Lungs x10 per leg, glute groin push ups x10, x10 each leg, x10, jump rope x200, reverse lunges, hyperextensions, air squats.

Leg Press - 140lbs each side x10, x10, x9.

Leg Extension - 95lbs x 12, x10, x9.

Seated Leg Curl - 65lbs x12, x12, x11.

Power Deadlift - 40lbs per side x10, x10, x9.

Seated Calf Raise - 45lbs per side x12, x12 x20

Calf Press On Leg Press - 140lbs per side x12, x12, x11.

Crunches - x20, x15, x12.

Lying Leg Raises - x10, x10, x12.

Cardio - 20 minutes level 5 on treadmill.

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Link to photo food journal in BodyBlog. Note missing from this album is pre and post workout shake.


Workout today was as follow

Warm Up

Bent Over Dumbbell Rows - 30lbs x10, x10, x11

Underhand Pull Downs - 75lbs x 10, x10, x9

Deadlift - 35lbs each side x10, x10, x8

Alternate Dumbbell Curls - 30lbs x17, x13, x14

Preacher Curls 10lbs each side x10, x5, x6

Cardio - 3 minute intervals Level 1, 4, 8, 4, 8, 4, 8, 4, 1

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2.14.11

Link to food photo journal at bodyblog. Please note I was at a wedding from Friday - Saturday and did not document, nor work out. It was definitly not considered within my diet. Also today is going to be the first day I begin to experiment with intermittent fasting. Schedule as of now is 16 hour fast per day, eating hours 2pm-10pm.

Workout today was as follows: Please with amount of exercise and completion of entire program however I don't think I was putting up enough weight. Also added one warm up set to each exercise with approx. 25% - 30% of predicted weight.

Warm Up

Incline Bench - 40lbs each side x10, x9, x6

Peck Machine - 105lbs x10, x8, x6

Bent Over Side Laterals - 20lbs x10, x10, x11(surprised)

Seated Dumbbell Press - 35lbs x6, x4, x4

Bench Dips - x12, x8, x10

Overhead Dumbbell Tricep Extension - 20lbs x 14, x11, x10.

Cardio - 20 minutes on treadmill - Level 5.5 - Approx 1.83 miles.

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Link to photo food journal at BodyBlog.


Workout today was as follows

Cardio

3 minute intervals On Eliptical - Level 1,5,10,5,10,5,10,5,1

20 minutes on treadmill level 5.5

Totaling Approx. 413 calories.

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Link to photo food journal at BodyBlog (almost at 30 so we don't have to play this game anymore.)


Workout today was as follows

Warm Up

Leg Press - 150lbs each side x10, x10, x9

Leg extensions - 100lbs x10, x10, x9.

Seated Leg Curl - 70lbs x12, x12, x10

Power deadlift - 45 each side x10, x10, x9.

Calf Press On Leg Press - 150 each side x10, x10, x13

Crunches - x12, x12, x12, x11

Lying Leg Raises - x12, x10, x7

Cardio - 20 minutes on treadmill level 5.5. Approx 200 calories.

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Documented the weekend but don't feel like catching up tonight. Link to photo food journal at BodyBlog (last time, finally at 30 posts.)



Workout today was as follows. Please note in addition to a warm up set I also added a cool down set to all my weight exercises approx 25-30% of lifting weight.

Warmup

Dumbbell Bench - 50lbs each hand x10, x10, x7

Dumbbell Flys - 30lbs each side x10, x10, x8

Dumbbell Side Laterals - 25lbs per hand x7, x6, x5

Machine Shoulder Press - 60lbs x12, x12, x12

Tricep Pushdown - 60lbs x12, x12, x12

Barbell Skull Crushers - 10lbs each side x10, x6, x7

Treadmill - 20 minutes level 6.0 approx. 2 miles.