Weight loss journey log

[LifeGoalsAhead]

I am making this post to hold myself accountable. I have made a few posts but I am wanting to condense it down to one location.

My Goals:
Post daily to hold myself accountable whether it's the machines I used or how I am feeling if I don't work out.
Lose at least 150lbs. I am going to try to aim for 200lbs.
Gain muscle to try and offset some of the lose skin I know I will have to eventually face.
Eat a healthier diet rather than fast food almost every day.
plan for the future and stop only living in the "now"

I look forward to what is to come in this next chapter of my life and to make sure I document my successes and failures.

Note: I tend to go to the gym anywhere around 11:30pm to 2am. I like working out late at night.

[LifeGoalsAhead]

I spent 5 days with a personal trainer before my logs start.

At my gym there are machines I have never used before. I asked the trainer to help me learn the machines and the proper techniques for each one, so that when I was alone I could properly workout without hurting myself or damaging myself.

[LifeGoalsAhead]

Day 1:
5 minutes of stretching
6:29 minutes of rowing - 1017 meters
20 minutes on the cycle at level 4
20 minutes on the treadmill on incline level 2, speed at level 3.5mph to 4mph
5 minutes on the treadmill cool down. Speed was at 2.5mph
10 minutes of free weights
5 minutes of stretching out again

(can be found in forums, I'm just trying to go to one location instead of multiple)

[LifeGoalsAhead]

Day 2:
5 minutes of stretching
20 minutes of treadmill with incline level at 3.5, speed ranging from 3-3.5 mph.
5 minutes cool down on treadmill at 2mph.
20 minutes of treadmill on fat burn mode, incline level ranged between 1-4, speed ranged 3-4 mph.
5 minutes cool down on treadmill at 2mph.
10 minutes on training biceps and shoulders
5 minutes of stretching

[LifeGoalsAhead]

Day 3:
20 minutes of cycling
5 minutes cool down on the cycle
3 sets of 10 at 50lbs triceps extension
3 sets of 10 at 50lbs arm curl
3 sets of 10 at 50lbs chest press
3 sets of 10 at 50lbs rear delt / fly

[LifeGoalsAhead]

Day 4:
I spent 30 minutes stretching. I was feeling very sore from the past several days of working out and from work. I didn't want to add anymore stress to my body so I decided to take a rest day. I am feeling better and plan to do my next workout after work.

[LifeGoalsAhead]

Day 5:
Note: For when I do "2 sets" of each weight group I did it as following, I started at xxxlbs ascended, did a set at my top weight did another before going back down. Thus 2 sets were done for each weight.
- 5 minutes stretching
- 20 minutes treadmill incline level 4 speed 3mph - 3.5mph
- 5 minute cool down on treadmill at 2mph
- Triceps extension 2 sets of 10 for 30lbs, 40lbs and 50lbs
- Arm curls 2 sets of 10 for 30lbs, 40lbs and 50lbs
- Chess press 2 sets of 10 for 25lbs, 40lbs and 50lbs
- Rear Delts 2 sets of 10 for 25lbs, 40lbs, 50lbs and 70lbs
- Shoulder press 2 sets of 10 for 20lbs, 30lbs and 40lbs
- 5 minutes rowing on resistance level 10. 1 minute on 30 seconds break
- 15 minutes treadmill incline level 4 speed 3mph
- 5 minutes treadmill incline level 6 speed 3mph
- 5 minutes cooldown on treadmill speed 2mph
- 10 minutes stretching

[LifeGoalsAhead]

Day 6:
- 5 minutes stretching
- 20 minutes cycling at level 6
- 20 minutes treadmill fat burning mode incline range levels 1-4 speed 3.5mph - 4mph
- 5 minute cooldown on treadmill speed at 2mph
- 20 minutes treadmill at incline level 3 speed 3mph
- 5 minutes cool down on treadmill at 2mph
- 5 minutes rowing on resistance level 10. 1 minute on 30 seconds break
- 5 minutes of stretching

[LifeGoalsAhead]

Day 7:
Rest day. I was too exhausted with the past 2 days of workout plus work that when I got home from work I was only able to shower and eat dinner before quickly falling asleep. I was frustrated with myself though that I didn't post daily on here which is what I want to do. Rather than upload it every few days. But I can slowly adjust to that.

Today marks day 8 as I am typing days "5-7". I plan to do a semi intense workout but instead of focusing on legs or upper body I am going to try my best to do legs and upper body. I feel quite rested up from yesterday. I will not push myself too hard since I am still getting used to all of this, but definitely day 5 got the best of me. I will try my best to type day 8 up late tonight once I get my workout done. Otherwise I will post it when I wake up.

[LifeGoalsAhead]

Day 8:
Today's workout defiantly kicked my ass and I spent the longest in the gym than I have ever before. I focused on both my upper body and legs.
- 5 minutes stretching
- 20 minutes of cycling at level 4
- 10 minutes of rowing at resistance 8. 2 minutes on, 1 minute off.
- Leg press 4 sets of 15 at 130lbs
- leg extension 4 sets of 15 at 30lbs
- leg curl 4 sets of 15 at 30lbs
- arm curls 3 sets of 10 at 40lbs
- Chest press 3 sets of 10 at 40lbs
- Rear delts 3 sets of 10 at 70lbs
- Shoulder press 3 sets of 10 at 40lbs
- 20 minutes of treadmill at incline level 3, speed 3mph
- 5 minute cool down on treadmill at speed 2mph
- 10 minutes of stretching

[LifeGoalsAhead]

Today is day 9, as I post day 8. I am feeling better but I am still a bit sore. I am not looking forward towards today due to my work schedule. This whole weekend my shift is in the early morning mid afternoon, while I am used to working mid afternoon to late evening. I was able to adjust my sleeping schedule but my body is definitely not happy about it. Thankfully I have 1 more day of this after today before my schedule goes back to normal.

[LifeGoalsAhead]

Day 10:
Work schedule was changed and completely ruined my sleep cycle. I did a 30 minute walk around the town. Didn't do to much due to how tired I was from going in early.

[LifeGoalsAhead]

Day 11:
Had another early shift thus throwing my sleeping cycle off. Things go back to normal for the next few weeks. Came home, took a nap then went to the gym.

I spent 1 hour on the cycle.
20 minutes on the cycle resistance level 3
20 minutes on the cycle on "fat burn" mode
20 minutes on the cycle on " continuous watts"

Note: Today is day 12, posting for both day 11 and 10.