View Full Version : Wakeboarderdave's Journey, plan by Michael Elias

04-11-2007, 05:31 PM
I'm starting an online journal in hopes that it will keep me more motivated to follow my plan to keep people updated on my progress.

I began my plan on 3/26 and have had trouble following. Hopefully this journal will aid in me reaching my goals.

My start weight today was 227 lbs.

My task for today was to work on my back, abs and cardio. I added some things in for personal choice. They are some things that I can really feel after working out.

I started by doing(each exercise is three sets with 8-10 reps):
Wide Grip Pulldowns - 100 lbs
Reverse Grip Pulldowns - 100 lbs
Behind Neck Wide Grip Pulldowns - 100 lbs

Barbell Rows - 115 lbs

One Arm Dumbell Rows - 55 lbs

Hyper-extensions: 3 sets of 15 with a 35 lbs of weight (added this in)

ABS (4 sets of 20 each set is done back to back, switching between exercises.):
Decline sit-ups
Dumbell side bend with 40 lbs of weight

30 minutes cardio(30 minutes with a mix of run and walk at incline of 1.5)
- 2 miles and a over 300 plus calories.

As far as eating this is a light day. I wasn't scheduled to lift today, but the weather sucked balls yesterday and I didn't feel like walking to the gym in the cold and rain.

04-11-2007, 05:32 PM
I am going to get measurement's and post some pictures this weekend.

The reason I chose Elias' program was because I am in college and didn't have the time to figure this out on my own quickly. Also I have no prior knowledge of eating healthy and a good workout plan.

04-11-2007, 05:38 PM
Alright Dave...Glad you started a journal.

Looking forward to your posts! :cool:

Sent you a PM.

The Director
04-11-2007, 08:08 PM
Good choice, Michael is a great trainer, good planner, and a good man. He'll set you up, and teach you a thing or two on the way.

You've made a good decision. Best of luck.

04-12-2007, 07:42 PM
Today's workout went really well. The body part's I worked were abs, legs and cardio again.

On today's menu was the usual chicken. I decided to try and spice it up by marinating it with Italian dressing for most of the day. Was probably some of the best chicken I have had in a while.

The starting weight for today was 227.

04-13-2007, 03:31 AM
Glad your chicken tasted good...and had a good leg workout!

04-13-2007, 08:32 PM
Today's arm workout went well. Went to take a nap a couple hours after being done and I could barely push myself up.

Today was a scheduled cheat day and I went to subway and had the foot long BMT. Starting next week I am sticking to my diet and not cheating at all during the week and eating the right meal on Friday's!

Today's weight this morning was 224. I know tomorrow is going to go up because I had a big dinner.

04-13-2007, 08:37 PM
hey good luck man

04-13-2007, 09:04 PM
good luck and I look forward to reading your journal in the future!

04-13-2007, 10:16 PM
Is there anything else other's would like me to put in here? Michael wants me to keep it limited on what all I put up since he uses his services as a business. If all goes well I am looking to take a whole year plan and getting my little brother on as well. He plays football and I think it could really help him out a lot.

04-13-2007, 10:53 PM
Just out of curiosity, how many cals are you taking in on this plan?

04-14-2007, 05:34 AM
Today's arm workout went well. Went to take a nap a couple hours after being done and I could barely push myself up.

Today was a scheduled cheat day and I went to subway and had the foot long BMT. Starting next week I am sticking to my diet and not cheating at all during the week and eating the right meal on Friday's!
I had that once on arm day. I got home and went for a bike ride. I barely could hold myself up because my triceps were so tired from the w/o. I had to stop after a couple of miles and decide if I should turn around and go home.

BMT's are good. I haven't had one in a while.

04-14-2007, 07:11 AM
tuberacer49, I take in anywhere from about 2050 calories up to 2600 a day.

04-14-2007, 07:26 AM
I forgot to add in my post that I sent you a PM.

04-14-2007, 07:45 AM
Today and tomorrow are both light days. No working out and not much food. Certainly a change from what I used to do in the past. The weekends were the time when I ate the most food, usually fast food or pizza. Scrambled eggs for breakfast today and for my first time making them they were damn good. Muscle Pancakes tomorrow, that should be an adventure.

04-15-2007, 11:43 AM
Weight in this morning was 223! Haven't been under 225 for two days in a row for a while. Hopefully it's the same or lower tomorrow.

04-17-2007, 04:21 PM
The training this week has been going ok. The weight is hovering around 224, but going up during the day as expected. Lifting today sucked. I felt light headed from the moment I started, but finished anyway. When I was done I was going to do my usual 30 minutes of cardio, but all the treadmills filled up within five minutes of me getting done with the abs. So I left. I still don't feel all that great, kinda light headed. Tomorrow is a day off and a low cal day.

04-24-2007, 12:55 PM
3/25 - 226
4/24 - 222

Back 3/25

Back 4/24

Front 3/25

Front 4/24

04-24-2007, 01:04 PM
Side 3/25

Side 4/24

04-24-2007, 01:08 PM
If someone could give me an estimate of my BF% as well that would be great.

04-24-2007, 01:49 PM
Looks like you are making progress Dave. Must be eating your chicken! ;) :D

I am not a good BF% guess-ti-mator, so I will leave that to others.

Keep up the good work. I didn't check, but did you update your measurements in your BodySpace? Did you put measurements in when you started?

04-24-2007, 03:22 PM
No I never had anything to measure with or took the time/remembered to get anything. Wish I would have though, so I could see if there was any progress than in the pictures.