My Weight Loss Journal! ~ For Motivation ~

[UAHGorgix]

Hello!

The name is Paul, a 19 year old (Almost the big 20!).

I currently weigh 173.4lbs and I am 6 feet tall. I am on a 2000kcal diet taking Lipo6X and using 32g of Whey Protein.

So I thought this would be a great way to keep myself going and to have some more people motivate me along my journey over the next few months as I attempt to completely transform my body. I am not all fat, but just generally around my lower and upper torso I have some unwanted fat. I DO have some fat that protrudes outward from my chest which looks to be going down slightly and conforming to my muscle building however it is still an eye sore and the main reason I am becoming healthy.

My goal is to be able to take off my shirt or even wear a T-Shirt without having to wear a tight undershirt to conceal this problem of mine. If anything, I would just like to lose the chest fat.

So. Lets do this!

Today I did:

Chest:

Assisted Dumbbell Presses - 2 Sets - 10 Reps - 160lbs / 2 Sets - 10 Reps - 140lbs
Pec Decks - 2 Sets - 8 Reps - 70lbs / 2 Sets - 8 Reps - 60lbs
Assisted Incline Fly - 4 Sets - 10 Reps - 25lbs (Each Arm)
Flat Bench Dumbbell Presses - 1 Set - 8 Reps - 80lbs / 2 Sets - 10 Reps - 70lbs/ 1 Set - 10 Reps - 60lbs
Incline Dumbbell Presses - 3 Sets - 10 Reps - 70 lbs / 1 Set - 10 Reps - 60lbs

Tricep:

Assisted Seated Arm Extensions - 2 Sets - 10 Reps - 50lbs / 2 Sets - 10 Reps - 27.5lbs
Standing Tricep Pulldowns (V-Bar) - 1 Set - 10 Reps - 35lbs/ 3 Sets - 10 Reps - 30lbs
Machine Dips - 1 Set - 10 Reps - 100lbs / 1 Set - 10 Reps - 90lbs / 2 Sets - 10 Reps - 80lbs

Calves:

Seated Calf Raises - 4 Sets - 10 Reps - 50lbs
45 Degree Leg Press Calf Raises - 4 Sets - 10 Reps - 270lbs
Standing Calf Raises - 4 Sets - 10 Reps - 270lbs

Im not a super strong guy, I think my max Bench Press is like 170-180lbs. I have never really worked out for a long period of time. In High School I lost about 50lbs my Senior year but then didn't workout consistently for about 2.5 years.

Like I said I would really like to lose this unwanted chest fat and have a nice toned/flat chest, either works with me, but Id prefer muscle.

Note: Im sure I can lift more than the numbers posted, but I don't have a workout partner and there is always risk I could hurt myself. My gym is small and nobody is generally around to spot and if people are around it is older people on the treds.

Tomorrow is Legs/Hamstrings/Abs!

[UAHGorgix]

7/12 - Bad day!

Didn't get to do my leg workout at all! All I could fit in after a day of disaster was my Ab workout which takes like 45 minutes.

Morning Weigh In: 174.2lbs
Bedtime Weigh In: 175.8lbs

[UAHGorgix]

Morning Weigh In: 174.4lbs
Bedtime Weigh In: 174.2lbs

Hello!

So I got to do my legs and ab workout today at the gym! Hooray! Killer 2 hour workout:

Legs:

Lying Machine Squats (Got a bad neck, cant use bar alone) - 2 Sets - 10 Reps - 220lbs / 2 Sets - 10 Reps - 260lbs
Leg Presses - 2 Sets - 10 Reps - 180lbs / 1 Set - 10 Reps - 140 lbs / 1 Set - 10 Reps - 90lbs
Leg Extensions - 1 Set - 10 Reps - 130lbs / 1 Set - 10 Reps - 120lbs / 2 Sets - 10 Reps 110lbs
Lying Leg Curls - 1 Set - 10 Reps - 100lbs / 1 Set - 10 Reps - 90lbs / 2 Sets - 10 Reps - 70lbs
Hip Adduction - 1 Set - 10 Reps - 60lbs / 3 Sets - 10 Reps - 70lbs
Hip Abduction - 4 Sets - 10 Reps - 80lbs

Abs:

25x Decline Crunches (No Weights)
Weight added Crunches - 4 Sets - 10 Reps - 25lbs
Standing Knees to Chest - 2 Sets - 12 Reps
Hanging Oblique Crunches - 2 Sets - 12 Reps
6 Inches - 2 Sets - 4 Minutes

Feeling good. But I am gonna be sore all day cause I walk around at work. Oh well! More calorie burning and I am getting paid for it!

[UAHGorgix]

Morning Weigh In: 174.4lbs
Bedtime Weigh In: 175.0lbs

Not a great day! Had to halve my workout cause my GF wanted to see a movie!

Shoulders: (People whored the upright bench...couldn't do any presses!)

Front Lateral Raises - 2 Sets - 10 Reps - 35lbs / 2 Sets - 10 reps - 30lbs
Side Lateral Raises - 1 Set - 10 Reps - 20lbs / 3 Sets - 10 Reps - 15lbs

Biceps:

Seated Spyder Curls - 2 Sets - 10 Reps - 60lbs / 2 Sets - 10 Reps - 50lbs
Alternating Bicep Curls - 2 Sets - 10 Reps - 20lbs / 1 Set - 10 Reps - 25lbs / 1 Set - 8 Reps - 20lbs
Barbell Curls - 2 Sets - 10 Reps - 45lbs
Two Arm Cable Curls - 2 Sets - 10 Reps - 25lbs

[UAHGorgix]

Morning Weigh In: 175.0lbs
Bedtime Weigh In: 176.8lbs

Great Day! (Except my weight keeps going up and not down!)

Back:

Front Pulldowns - 1 Set - 10 Reps - 130lbs/120lbs/110lbs/100lbs
Rear Pulldowns - 4 Sets - 10 Reps - 80lbs
Front Rows - 4 Sets - 10 Reps - 110lbs
Close Grip Pulldowns - 1 Set - 10 Reps - 100lbs / 3 Sets - 10 Reps - 80lbs
Lawn Mowers - 2 Sets - 10 Reps - 50lbs / 2 Sets - 10 Reps - 55lbs
Barbell Rows - 1 Set - 10 Reps - 60lbs / 3 Sets - 10 Reps - 70lbs
Straight Leg Deadlifts - 2 Sets - 10 Reps - 135lbs
Seated 45 Degree Back Flies - 2 Sets - 10 Reps - 20lbs / 2 Sets - 10 Reps - 25lbs
T-Bar Rows - 1 Set - 10 Reps - 90lbs/80lbs/70lbs/45lbs
Back Extensions - 1 Set - 10 Reps - No Weight / 3 Sets - 10 Reps - 25lbs

Forearms:

Behind-the-Back Curls - 1 Set - 10 Reps - 45lbs/95lbs/115lbs/65lbs
Seated Leg Rest Curls - 1 Set - 40 Reps - 45lbs
Inner Thigh Curls - 1 Set - 20 Reps - 25lbs (Each Arm)
Standing Reversed Front Curls (For the front of Forearms) - 1 Set - 40 Reps - 45lbs

Abs:

Hanging Knees to Chest (On standalone Tricep Dip rack) - 2 Sets - 30 Reps
Flat Bench Bent Knee Curls - 2 Sets - 20 Reps
Weighted Crunches - 4 Sets - 10 Reps - 25 lbs

Dated Weigh In tomorrow in the morning. Lets hope for below 173.4!!!

[exreds]

If your goal is fat loss shouldn't you be posting your diet instead of your workouts?

Just asking...

Good luck on your goals though.

[Cjg93]

Nice journal, good luck.

[UAHGorgix]

If your goal is fat loss shouldn't you be posting your diet instead of your workouts?

Just asking...

Good luck on your goals though.

Well I am eating less than 2000cal a day. Lots of Water with about 3 500cal meals a day and then maybe a snack in between. So I guess I could start posting but this is really just to make sure I workout and to see if my numbers go up.

[UAHGorgix]

Morning Weigh In: 175.2lbs
Bedtime Weigh In: 179.8lbs (Dunno how I ate like 1300cals today!)

Great day! Fun day at work with a ton of sweat and then the gym plus the new Harry Potter! (Done...sad...but finally!)

Chest:

Assisted Dumbbell Presses (Inclined) - 2 Sets - 10 Reps - 180lbs total / 1 Set - 10 Reps - 160lbs total / 1 Set - 10 Reps - 90lbs total
Pec Decks - 1 Set - 10 Reps - 50lbs / 3 Sets - 10 Reps - 30lbs (I have a bad shoulder, these hurt)
Pushups (With bars) - 2 Sets - 10 Reps (Chest 1" off ground)
Pushups (With bars; Raised Leg, alternated each set) - 2 Sets - 10 Reps (Chest 1" off ground)
Inclined Dumbbell Presses - 1 Set - 10 Reps - 35lbs / 2 Sets - 10 Reps - 25lbs / 1 Set - 10 Reps - 20lbs
Flat Bench Dumbbell Presses - 4 Sets - 10 Reps - 35lbs
Cable Cross-Overs - 2 Sets - 10 Reps - 100lbs total / 2 Sets - 10 Reps - 80lbs total

Triceps:

Standing Tricep Pulldowns (V-Bars) - 4 Sets - 10 Reps - 35lbs
Assisted Tricep Extensions - 1 Set - 10 Reps - 50lbs / 3 Sets - 10 Reps - 37.5lbs
Machine Dips - 1 Set - 10 Reps - 100lbs / 3 Sets - 10 Reps - 80lbs
Tricep Kickbacks - 2 Sets - 10 Reps - 40lbs total

Calves:

Seated Calf Raises - 4 Sets - 10 Reps - 35lbs
45 Degree Leg Press Calf Raises - 4 Sets - 10 Reps - 270lbs

Abs:

Hanging Oblique Crunches - 1 Set - 25 Reps
40x Decline Crunches
Weighted Oblique Raises - 2 Sets - 10 Reps - 35lbs


Caloric Intake (What I ate!):

Morning - Glass of Orange Juice, NutriGrain Bar, Greek Yogurt (1 Cup)
Afternoon - 1.5 Glasses of 36g Protein Shake, 2 Bottles of Water
Night - 3 Glasses of Raspberry Lemonade, Whiskey River BBQ Chicken Sandwich w/ side of Fries (From Red Robin), 1 20oz Diet Coke.

All in all its more than likely way less than 1800cals!

There we go, feeling fit, weights going up. Need to work on putting certain workouts in front of others. Maximize results. Im gonna keep it up though!

[UAHGorgix]

Hey!

The last 2 days I have had to miss workouts due to time constraints. But I am back in the rhythm of things.

Morning Weigh In: 174.8lbs
Bedtime Weigh In: 175.4lbs

Legs:

Leg Presses - 2 Sets - 10 Reps - 180lbs / 2 Sets - 10 Reps - 160lbs
Calf Machine Squats - 3 Sets - 10 Reps - 320lbs / 1 Set - 10 Reps - 270lbs
Leg Extensions - 1 Set - 10 Reps - 130lbs / 2 Sets - 10 Reps - 120lbs / 1 Set - 10 Reps - 110lbs
ISO Leg Extensions (2 Inner Leg, 2 Outer Leg) - 4 Sets - 10 Reps - 25lbs
Hip Adduction - 3 Sets - 10 Reps - 70lbs / 1 Set - 10 Reps - 60lbs
Hip Abduction - 2 Sets - 10 Reps - 90lbs / 2 Sets - 10 Reps - 80lbs

Cut the day short cause I was getting back into the grove of working out. So I will definitely be getting back into the every day routine!

[UAHGorgix]

Hey there!

Morning Weigh In: 174.2lbs
Bedtime Weigh In: 175.8lbs

Shoulders: (Weights are for each arm)

Seated Shoulder Dumbbell Press: 2 Sets - 10 Reps - 35lbs / 1 Set - 10 Reps - 30lbs / 1 Set - 10 Reps - 25lbs
Seated Deep Swimmer's Press: 2 Sets - 8 Reps - 25lbs / 2 Sets - 10 Reps - 20lbs
Front Lateral Raises: 3 Sets - 10 Reps - 40lbs / 1 Set - 10 Reps - 30lbs
Side Lateral Raises: 4 Sets - 10 Reps - 20lbs
Shoulder Shrugs (Upper Neck; Barbell): 2 Sets - 10 Reps - 205lbs / 2 Sets - 10 Reps - 135lbs
Lat Shrugs (Dumbbells): 2 Sets - 10 Reps - 65lbs
Cowbell Raises: 4 Sets - 10 Reps - 55lbs

Biceps: (Weights are for each arm)

Alternating Bicep Curls (Each arm gets 10 reps for 1 set): 2 Sets - 25lbs / 2 Sets - 20lbs
Seated Bicep Curls (EZCurl Bar): 2 Sets - 10 Reps - 50lbs / 2 Sets - 10 Reps - 25lbs
Hammer Curls (Both Arms; One Dumbbell): 3 Sets - 10 Reps - 40lbs
Hammer Curls (Both Arms; Two Dumbbells): 3 Sets - 10 Reps - 15lbs

Calves:

Seated Calf Raises: 4 Sets - 10 Reps - 70lbs
Leg Press Calf Raises: 3 Sets - 20 Reps - 270lbs

Abs:

25x In and Outs
2x 25 Second Forward Bicycles
2x 15 Second 10 Inches
Floor Knees to Chest (Individual Legs): 2 Sets - 10 Reps

So I was sore and tired from my leg workout the day before and when I got to Abs I was pooped and thirsty.

On a side note, I weighed in at 172.4lbs before I went to dinner around 6! Lowest I have been in about 2 years!

[UAHGorgix]

Hey there!

A few days behind because I got sick. But here is a fun fact! On Sunday morning I weighed 172lbs flat!

Fridays Workout:

Back:

Front Lat Pulldowns: 1 Set - 10 Reps - 160lbs / 3 Sets - 10 Reps - 140lbs
Rear Pulldowns: 1 Set - 10 Reps - 100lbs / 3 Sets - 10 Reps - 90lbs
Close Grip Pulldowns: 1 Set - 10 Reps - 110lbs / 3 Sets - 10 Reps - 100lbs
Assisted Wide Grip Pullups: 4 Sets - 10 Reps - 85lbs
Lawn Mowers: 2 Sets - 10 Reps - 55lbs (Each Arm)
Barbell Rows: 1 Set - 10 Reps - 60lbs / 3 Sets - 10 Reps - 70lbs
Seated Upright Rows: 1 Set - 10 Reps - 130lbs / 3 Sets - 10 Reps - 110lbs
Back Extensions: 1 Set - 10 Reps - No Weight / 3 Sets - 10 Reps - 35lbs

Then I did an assortment of Ab workouts but I have forgotten what I did because at that point I was running on fumes.