19 week journey to my 21st Birthday

[Ghend]

Currently at ~208 right now. Looking to drop down to the 160 range for my 21st birthday on august 21, 19 weeks from april 10th.

Biggest thing I have to stop is binging and going to fast food places.

Week will look like this -

S - Cardio
M - Chest/Back
T - Cardio
W - Arms (Bi/tri)
T - Cardio
F - Legs / Shoulder
S Cardio / possibly shoulders too

[Ghend]

Sunday - Cardio was on elliptical for 35mins, 30mins hard and 5 min cooldown. Burned about 400 calories.

Had a decent diet this day, then after a movie I went and got mcdonalds.

Monday -

Bench Press - 115 lbs R 15, S 4 / Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 25 lbs R 15, S 4 / Back fly - 10lbs R 15, S 4

Incline Fly - 20 lbs R 15, S 4 / Deadlift 135lbs R 10, S 2

Went out to get mcdonalds today...doesn't feel good...

[Ghend]

Tues - Cardio 30mins on elliptical.

Wed -

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 10 lbs R 15, S 4 / BB Skullcrushers - 30 lbs R 15, S 4

****ing killed that day, everything felt great.

Thrus - 20 min on elliptical

Fri - Squat - 135 lbs R 15, S 4 / Leg Curl R 15, S 3 / Leg Pres 160 - R 15, S 2

[20gtstang02]

Sunday - Cardio was on elliptical for 35mins, 30mins hard and 5 min cooldown. Burned about 400 calories.

Had a decent diet this day, then after a movie I went and got mcdonalds.

Monday -

Bench Press - 115 lbs R 15, S 4 / Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 25 lbs R 15, S 4 / Back fly - 10lbs R 15, S 4

Incline Fly - 20 lbs R 15, S 4 / Deadlift 135lbs R 10, S 2

Went out to get mcdonalds today...doesn't feel good...

If it doesn't feel good to go to mcdonalds why go? Its a mind game. I learned u work harder outside the gym most of the time. Getting meals ready n packing them and all.

[Ghend]

Day 7 / Saturday - Pretty much a binge fest, and a rest day.

Week 2 - Day 1 Sunday - Another rest day. Didn't count calories today but didn't eat too much that day.

Day 2 - Monday - 2,184 calories today, had Macdonalds, but worked it into my calorie count.

Bench Press - 115 lbs R 15, S 4 / Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 25 lbs R 15, S 4 / Back fly - 10lbs R 15, S 4

Incline Fly - 20 lbs R 15, S 4 / Deadlift 135lbs R 10, S 3

Chest/triceps don't feel as sore as they did last week, and up'd my deadlifts one set.

Cardio - was on the eplitical for 25mins burned off around 250 calories. Went for a 15 - 20 min run outside even though it was kinda ****ty.

If it doesn't feel good to go to mcdonalds why go? Its a mind game. I learned u work harder outside the gym most of the time. Getting meals ready n packing them and all.

Ya I usually have all my meals pre-cooked. Its mostly habit/addiction that drives it that I'm trying to weed out of my system.

[Ghend]

Day 3 - Calories 2,984. Cardio - Ran for 20mins at lunch then 15mins before bed. Also did 30 mins on eplitical for 30mins burning around 330.

Day 4 - 2,089

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 10 lbs R 15, S 4 / BB Skullcrushers - 30 lbs R 15, S 4

Eplitical for 30mins afterwards burning around 330.

Day 5 - 3,356 calories, drank this night. No workout

Day 6 - Eat out but Didn't count calories or have a workout today.

Day 7 - Cheat day again.

[Ghend]

Day 1 - ****ty diet and rested all day. Weighed in at 214.

Day 2 - Calories - 2,007

Bench Press - 115 lbs R 15, S 4 / Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 25 lbs R 15, S 4 / Back fly - 10lbs R 15, S 4

Incline Fly - 20 lbs R 15, S 4 / Deadlift 135lbs R 10, S 4

Upping my deadlift weight next week.

Cardio - Elliptical for 30mins, burned off about 340 calories.

Day 3 - Calories - 2,078.

Cardio - Elliptical for 30mins, burned off about 400 calories.

[Ghend]

Had no power since thrusday afternoon so couldn't update or do anything.

Day 4 - Calories - 2,215

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 15 lbs R 15, S 4 / BB Skullcrushers - 40 lbs R 15, S 4

Day 5 - Calories - 2,773 ( pretty much for the next few days)

Cardio - Elliptical for 30mins, burned off about 400 calories.

Day 6 - Calories - 2,773

Leg day - this one hurt, and still has my calfs hurting today.

Squat - 135 lbs R 15, S 4 / Leg Ext - 70lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Calf Raises - 185lbs R 15, S 4

Cardio - 10mins, burned 100 calories. Was way too wiped to do anymore.

Day 7 - Calories - unknown, went to a buddies for the fight, drank a bit and had some ****ty foods :S.

Shoulders/traps - Upwright row - 55lbs BB, R 15, S 4 / Deltoid raise - 10 lb DB, R 15, S 4
DB Shrugs - 40 lb, R 15, S 4.

Deltoid raises were difficult after the upwright rows.

Cardio - Elliptical for 30mins, burned off about 300 calories. This was also not very easy after a leg day.

Weighed in on Friday April 29th, at 208.8. Not bad for eating mcdonalds for 3 days.

[Ghend]

Day 1 - Didn't eat much, didn't get home from my friends til late. No exercise.

Day 2 - 1,721 calories Again no exercise, Felt lazy.

Day 3 - 2,183 calories - chest/back day.

Bench Press - 115 lbs R 15, S 4 / Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 25 lbs R 15, S 4 / Deadlift 155lbs R 10, S 4

The deadlifts almost killed me, was ready to puke/pass out. Up'd the weight 20 lbs from last week and kept the reps/sets the same. Will keep everything the same next week.

Cardio - Elliptical for 30mins, burned off about 300 calories.

Day 4 - 2,085 calories.

Cardio - Elliptical for 30mins, burned off about 360 calories.

Day 5 - Cheat day 4,186 calories (might have to edit that later)

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 15 lbs R 15, S 4 / BB Skullcrushers - 30 lbs R 15, S 4

Cardio - Elliptical for 15mins, burned off about 150 calories.

Everything is too easy now. After 4 weeks of the same thing its time to change things up next week.

Predicting the calorie count for the week to be 13088 out of a maintence of 22491 calories for the week. Deficit of about 9403 calories about 3 pounds should be lost. Weighed in at 208.8 on monday, 207.4 yesterday on wednesday. 7 pound loss from the start of week 3.

Hope to be under 200lbs/91kgs before I have 90s left, so week 7. My goal is 3 pounds a week, will get me to about 160 lbs then it will be pretty hard from there.

[Ghend]

Day 6 - Calories - 1,998 | Legs day

Squat - 145 lbs R 15, S 4 / Leg Ext - 60lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Calf Raises - 185lbs R 15, S 4

Up'd squat weight by 10lbs, didn't feel that much harder. Forgot to reset the weight on leg ext, and went down 10lbs by mistake. Other then that legs left fine afterwards, not as sore as last week.

Cardio - Elliptical - Very light 30mins burned ~280 calories.

Day 7 - Calories - 2,091

Cardio / Shoulders / Traps

Shoulders/traps - Upwright row - 55lbs BB, R 15, S 4 / Deltoid raise - 10 lb DB, R 15, S 4
DB Shrugs - 40 lb, R 15, S 4.

Cardio - Elliptical - 30mins burned 300 calories.

[Ghend]

Cheat day - Decided I'll take pics with 90 days left and take pics every 30 days.

Calories - ~4500. Weighed in at - 207.4. Still want to be down to around 200 in 2 weeks.

Today is cardio -

Cardio - Elliptical - 30mins burned 300 calories.

[Ghend]

Day 2 - 2,170 calories.

DB flat press - 45lbs R 15, S 4 / Lat pulldown - 90 lbs. R 15, S 4
DB Delcine - 35 lbs R 15, S 4 / DB Row - 45 lbs. R 15, S 4
Cable Fly - 20 kg R 15, S 2. 15kg R 15, S 2 / Low Row 70 lbs. R 15, S 4
Decline Fly - 15 lbs R 15, S 4 / Deadlift 155lbs R 10, S 4.

Cardio - Elliptical - 30mins burned 300 calories.

Holy **** I was dead when I got to deadlifts but still managed to get every rep out.

Day 3 - 2,135 calories

Cardio - Elliptical - 30mins burned 400 calories.
- Ran 2.6 km/1.5miles.

Day 4 - 4,595 calories

DB curls - 20lbs R 15, S 4 / Two Arm Ext 40lbs R 15, S 4
Hammer Curls - 20lbs R 15, S 4 / DB kickbacks - 15lbs R 15, S 4.
Crossbody hammer curls - 20lbs R 15, S 4 / One arm pulldowns - 20lbs R 15, S 4.

Cardio - Elliptical - 30mins burned 300 calories.
- Ran 2.6 km/1.5miles.

Started running, hopefully I'll get up to 5km before the end of May. I love to eat and cardio , so hopefully as I increase cardio weightloss will keep steady even if i keep the same calories.

Was stupid and cheated yesterday, so I've dropped calories to around 1500 for the next few days.

[Ghend]

Day 5 - Calories - 1,358

Cardio - Elliptical - 35mins burned 400 calories.
- Ran 2.6 km/1.5miles.

Day 6 - Calories 2,126

Squat - 145 lbs R 15, S 4 / Leg Ext - 60lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Calf Raises - 185lbs R 15, S 4

Cardio - Elliptical - 30mins burned 340 calories.
- Ran 2.6 km/1.5miles.

Lower back was a bit sore but still did every rep.

Day 7 - Calories - 2,098

Shoulders/traps - Upwright row - 55lbs BB, R 15, S 4 / Deltoid raise - 10 lb DB, R 15, S 4
DB Shrugs - 40 lb, R 15, S 4.

Cardio - Elliptical - 30mins burned 340 calories.

[Ghend]

Day 1 - Calories - Cheat day 5,000

Cardio - Elliptical - 35mins burned 430 calories.

Day 2 - Calories - 2,226

DB flat press - 45lbs R 15, S 4 / Lat pulldown - 90 lbs. R 15, S 4
DB Delcine - 35 lbs R 15, S 4 / DB Row - 40 lbs. R 15, S 4
Cable Fly - 15kg R 15, S 4 / Low Row 70 lbs. R 15, S 4
Decline Fly - 15 lbs R 15, S 4 / Deadlift 165lbs R 8, 5, 5

Cardio - Elliptical - 30mins burned 400 calories.

Tried to keep the breaks short and that tired me out quickly.

Weighed in at 206. Not a huge weight loss but still better then nothing.

[Ghend]

Day 3 - Calories - 2,344

Cardio - Elliptical - 35mins burned 430 calories.

Day 4 - Calories - 3,434

DB curls - 20lbs R 15, S 4 / Two Arm Ext 40lbs R 15, S 4
Hammer Curls - 20lbs R 15, S 4 / DB kickbacks - 15lbs R 15, S 4.
Crossbody hammer curls - 20lbs R 15, S 4 / One arm pulldowns - 20lbs R 15, S 4.

Cardio - Elliptical - 30mins burned 300 calories.

Day 5 - Calories - 2,115

Cardio - Elliptical - 35mins burned 430 calories.

Day 6 - Calories - cheat day/didn't count

Squat - 155 lbs R 15, S 4 / Leg Ext - 60lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Calf Raises - 185lbs R 15, S 4

Day 7 - Calories - cheat day/didn't count

No gym.

[Ghend]

Day 1 - Cheat day

Cardio - Elliptical - 35mins burned 430 calories.

Day 2 - Calories - 1,807

DB flat press - 45lbs R 15, S 4 / Lat pulldown - 90 lbs. R 15, S 4
DB Delcine - 35 lbs R 15, S 4 / DB Row - 40 lbs. R 15, S 4
Cable Fly - 15kg R 15, S 4 / Low Row 70 lbs. R 15, S 4
Decline Fly - 15 lbs R 15, S 4 / Deadlift 165lbs R 10, 8, 5, 3

Cardio - Elliptical - 35mins burned 380 calories.

Deadlifts went up alot today, was really happy about that. Dropping calories to 1700 - 1800. Taking fish oil and some more fibre supps on top of mutli.

[SkinnyDip]

Day 3 - Calories - 2,344

Cardio - Elliptical - 35mins burned 430 calories.

Day 4 - Calories - 3,434

DB curls - 20lbs R 15, S 4 / Two Arm Ext 40lbs R 15, S 4
Hammer Curls - 20lbs R 15, S 4 / DB kickbacks - 15lbs R 15, S 4.
Crossbody hammer curls - 20lbs R 15, S 4 / One arm pulldowns - 20lbs R 15, S 4.

Cardio - Elliptical - 30mins burned 300 calories.

Day 5 - Calories - 2,115

Cardio - Elliptical - 35mins burned 430 calories.

Day 6 - Calories - cheat day/didn't count

Squat - 155 lbs R 15, S 4 / Leg Ext - 60lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Calf Raises - 185lbs R 15, S 4

Day 7 - Calories - cheat day/didn't count

No gym.

Did you ever think about cutting the cheat days? You're at two a week and not showing significant weight loss. Not trying to bust balls, just want you to achieve your goals and it seems as the constant cheats are a hindering your potential losses.

[Ghend]

Did you ever think about cutting the cheat days? You're at two a week and not showing significant weight loss. Not trying to bust balls, just want you to achieve your goals and it seems as the constant cheats are a hindering your potential losses.

Ya, that has been what is blocking progress. Dropping it to one a week, wednesday will be the cheat day. Unless I'm not feeling having a cheat day that week.

Had a cheat day on wednesday, only reason I did was had nothing at home that was precooked. Started a new job and only thing i had to eat was at 6am then at 11 and nothing til I got home around 5pm. But thats a weak excuse, and am going to also start cutting how much I binge on a cheat day.

[Ghend]

Day 3 - Calories - 1,793

Biked to the gym which is 5.2km away from the gym, took about 15 - 20mins to get there: ~ 213 calories burned one way = ~400

then
Cardio - Elliptical - 35mins burned 430 calories.
than went home rested for a minute and went out for a 2.5km run

Day 4 - Calories - 3,853

Worked 8 hours, mostly on my feet walking around. No gym, was wiped.

Day 5 - Calories - 1,713

DB curls - 20lbs R 15, S 4 / Two Arm Ext 40lbs R 15, S 4
Hammer Curls - 20lbs R 15, S 4 / DB kickbacks - 15lbs R 15, S 4.
Crossbody hammer curls - 20lbs R 15, S 4 / One arm pulldowns - 20lbs R 15, S 4.

Cardio - Elliptical - 30mins burned 380 calories.

[Ghend]

Day 6 - Calories - 1,799

Squat - 155 lbs R 15, S 4 / Leg Ext - 70lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Lunges - B/W R 15, S 2 / Calf Raises - 185lbs R 15, S 4

Cardio - Elliptical - 30mins burned 340 calories.

Day 7 - Calories - 1,826

Shoulders/traps - Upwright row - 55lbs BB, R 15, S 4 / Deltoid raise - 10 lb DB, R 15, S 4 /
DB Shrugs - 40 lb, R 15, S 4.

Cardio - Elliptical - 30mins burned 380 calories.

So for week 8, day 1 will be cheat day and am going to eating fruit/snacks every couple hours at work, especially before I leave. And making sure I have something pre-cooked before hand.

Weighed in at 205 today, last week was 209 ( mostly water weight).

12 weeks to go. 84 days!

[Ghend]

Day 1 - Calories - 4,177 (cheat day)

Cardio - Elliptical - 30mins burned 390 calories.

Day 2 - Calories - 1,820

DB flat press - 45lbs R 15, S 4 / Lat pulldown - 90 lbs. R 15, S 4
DB Delcine - 35 lbs R 15, S 4 / DB Row - 40 lbs. R 15, S 4
Cable Fly - 15kg R 15, S 4 / Low Row 70 lbs. R 15, S 4
Decline Fly - 15 lbs R 15, S 4 / Deadlift 165lbs R 10, 10, 8, 5

Cardio - Elliptical - 30mins burned 330 calories.

Feeling this workout today, chest hurts with almost every movement. Lats started getting sore around 5 pm (the day after).

Day 3 - Calories - 1,801

Biked to the gym which is 5.2km away from the gym, took about 15 - 20mins to get there: ~ 213 calories burned one way = ~400
Cardio - Elliptical - 30mins burned 390 calories.

Tomorrow is when I usually get cravings, might have a mini cheat (like 200 calorie chocolate bar). But will see.

Monday, worked 8 hours at a library doing maintence ( 7 am - 4 pm), with an hour lunch. Tuesday 7 hours with a patient transfer company ( 6:30 am - 1:45 pm) no lunch break. Tomorrow back at the library for 7 am - 4 pm.

[Ghend]

Day 4 - Calories - 2,408.

There was pizza on the counter when I came home from work, starving and tired I had a few slices and had a candy bar during the day .

DB curls - 20lbs R 15, S 4 / Two Arm Ext 40lbs R 15, S 4
Hammer Curls - 20lbs R 15, S 4 / DB kickbacks - 15lbs R 15, S 4.
Crossbody hammer curls - 20lbs R 15, S 4 / One arm pulldowns - 20lbs R 15, S 4.

Cardio - Elliptical - 30mins burned 340 calories
Biked to the gym ~40mins burned ~ 400 calories.

Day 5 - Calories - 1,733

Cardio - Elliptical - 30mins burned 430 calories
Biked to the gym ~40mins burned ~ 400 calories.

Day 6 - Calories - 1,972

Squat - 155 lbs R 15, S 4 / Leg Ext - 70lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Lunges - B/W R 15, S 2 / Calf Raises - 185lbs R 15, S 4

Cardio - Elliptical - 30mins burned 340 calories.

Day 7 - Calories - ~4k (Cheat day)


Cardio - Elliptical - 30mins burned 450 calories.

Decided to have cheat day on saturday instead of sunday because of game/fights on tv tonight and just wanted to eat whatever today.

Weigh'd in today. 202.4 down from 205.6 last week (techincally 6 days ago). Loss of 3.2 lbs

So that makes 209 (when pictures were taken with 13 weeks left) - 205.6 - 202.4. So far two weeks into the 13 weeks, down 6.6 pounds so far.

[Ghend]

Day 1 - Calories - 1,800

Cardio - Elliptical - 30mins burned 450 calories.

Day 2 - Calories - 1,838

Bench Press - 125 lbs R 15, S 4 / Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 15 lbs R 15, S 4 / BB Row - 50lbs R 15, S 4

Incline Fly - 20 lbs R 15, S 4 / Deadlift 165lbs R 10, 10, 8, 6

Cardio - Elliptical - 30mins burned 330 calories.

Day 3 - Calories - 1,822

Cardio - Elliptical - 30mins burned 450 calories.

Day 4 - Calories - 1,857

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 15 lbs R 15, S 4 / BB Skullcrushers - 40 lbs R 15, S 4

Cardio - Elliptical - 30mins burned 330 calories.

Day 5 - Calories - 2,222

Cardio - Elliptical - 30mins burned 450 calories.

Day 6 - Calories - 1,997

Squat - 165 lbs R 15, S 4 / Leg Ext - 70lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4 / Lunges - B/W R 15, S 2 / Calf Raises - 185lbs R 15, S 4

Cardio - Elliptical - 30mins burned 340 calories.

Tomorrow is a cheat day.

[Ghend]

Very emotional week for me, been going through a lot in the last 6 - 8 months.. Broke down on wednesday and talked to my mother about it. Main thing is I haven't been sleeping that much.

Mostly thoughts of suicide, and believing no one out there cares about me. Trying to put it all behind me and be more open to my family.

Diet did no suffer due to these feelings but I have really been looking forward to this cheat day. And will weigh myself once I wake up.

Working 6 days this week. 8hrs/12hrs/8hrs/9hrs/4hrs/6hrs (could be little less or more haven't done it yet.) ~ 45 hours this week between both jobs! Shall be a good pay cheque.

[Ghend]

Week 9 - Day 7

Day 7 - ~4500 calories.

Weighed in at 199.2 this day. 3.2 lb loss from the previous week.

Week 10
Day 1 - 1300 calories

Day 2 - 1,763

Bench Press - 125 lbs R 15, S 3, R 10/ Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 15 lbs R 15, S 4 / BB Row - 50lbs R 15, S 4

Incline Fly - 20 lbs R 15, S 4 / Deadlift 165lbs R 10, 10, 10

Day 3 - 1,748

Day 4 - 1,860

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 15 lbs R 15, S 4 / BB Skullcrushers - 40 lbs R 15, S 4

Day 5 - 1,532

Day 6 - 4500

Squat - 165 lbs R 15, S 4 / Leg Ext - 70lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4

No lunges or calf raises, was to beat from the whole week and struggled to get

Weghed in on day 6 at 196lbs, again down 3.2lbs. Motivation is starting drift, lower back is hurting like a fuc.ker from day 5 at work.

Treating day 7 as a cheat day as well then back to things on sunday. And sunday is going to be my first full rest day, going to just be lazy, may go for a light jog though.

Edit - pictures next week. I'll throw up ones from 89 days out then some from 57 days out.

[Ghend]

Day 1 - 1,874

Day 2 - 1,774

Bench Press - 125 lbs R 15, S 3, R 10/ Row - 90 lbs R 15, S 4

DB incline press - 35 lbs R 15, S 4 / Goodmornings - 30 lbs R 15, S 4

DB fly - 15 lbs R 15, S 4 / BB Row - 50lbs R 15, S 4

Day 3 - 1,868

Day 4 - ~2,000

BB Bi Curls - 40 lbs R 15, S 4 / 1 Arm Ext - 20 lbs R 15, S 4
Cable Curl - 65 lbs R 15, S 4 / Tricep Pulldown - 80 lbs R 15, S 4
Incline Bi Curl - 15 lbs R 15, S 4 / BB Skullcrushers - 40 lbs R 15, S 4
Day 5 - 2,022

Rest Day.

Did cardio every day, just didn't post it. Day 5 I weighed in at 194.4, only a 1.6 lb loss, but still something. I've gotta get better at updating this.

[Ghend]

Day 6 - 3,080 calories

Leg Ext - 70lbs R 15, S 4 / Leg Curl - 70lbs R 15, S 4

Leg Pres 160 - R 15, S 4 / Calf Press - 140 lbs R 15, S 4

Day 7 - 2,002 Calories.

[Ghend]

Week 12 was a sh!tfest, didn't really eat well and workouts weren't the best.... Not going back to look over it. Didn't weigh in... still around 194

[Ghend]

Day 1 - Calories 1,403

Ran 3miles this day, about 400 calorie burn.

Day 2 - Calories - 1,859

Biked to the gym in the head, ~400 calorie burn.

DB flat press - 45lbs R 15, S 4 / Deadlift 145lbs 10 R warmup, 165lbs 10, 10, 5 Reps
DB Delcine - 35 lbs R 15, S 4 / Lat pulldown - 90 lbs. R 15, S 4
Cable Fly - 40lbs R 15, S 4 / DB Row - 40 lbs. R 15, S 4
Decline Fly - 15 lbs R 15, S 4 / Low Row 60 lbs. R 15, S 3

[Ghend]

Haven't updated in a while, fuk. Down to 190, 19 pounds in 7 weeks, not that fuking bad!

Last night I had the best chest/back workout I've had in weeks! Was pumped to do it and excited to do it. Did cardio at the end and was just burnt the **** out after that.

Diet has been **** for the last 4 days, going to challange myself to have no cheats for 12 days, should be interesting.