07/31/10

DAY 26: 159.2lbs

07/30/10

DAY 25: 157lbs

3 sets of dips 6,7,8
3 sets of preacher curls 8,7,6
3 sets of closegrip chin ups 4,3,2
3 sets of closegrip bench 8,8,7
3 sets of t bar 8,6,4
2 sets of inclined bench 6,6

60 mins of cardio

refeed meal:
2 plates of spaghetti
2 pieces of bread
2 ice cream sandwiches
gg

07/29/10

DAY 24: 157.6lbs

4 sets of squats 3,4,5,6
3 sets of reverse leg curls 8,7,7
4 sets of leg raises 8x


60mins of cardio
feel really, really depleted.

07/28/10

DAY 23: 158.2lbs

4 sets of deadlifts
4 sets of t bar
4 sets of pulldowns

40min cardio.

07/27/10

DAY 22: 158.2lbs

07/26/10

DAY 21: 159.2lbs

5 sets of dumbbell military press 8,7,6,6,5
5 sets of frontal squats 6,5,5,5,4

40 mins of cardio.

07/25/10

DAY 20: 158.8lbs

07/24/10

DAY 19: 162lbs

07/23/10

DAY 18: 158.6lbs

Workout:
4 sets of dips 8,7,6,6
4 sets of preacher curls 8,7,5,5
2 sets of chin ups 5,4
4 sets of decline bench 6,6,6,6
4 sets of T bar 3,3,3,3
4 sets pull down 8,7,6,5
2 sets of machine chest press 7,7

Had a cheat meal today

07/21/10

DAY 16: 158.8lbs

07/20/10

DAY 15: 158.8lbs

I had to study at school, so couldn't eat for about 6 hours.

07/19/10

Happy 1 year!

DAY 14: 160.6lbs

4 sets dumb bell press 8,7,6,6
4 sets frontal squats 5,5,5,4
2 sets inclined press 7,7

30mins cardio

felt weak today

07/18/10

DAY 13: 161.2lb que?!

07/17/10

DAY 12: 161lb
blah

07/16/10

DAY 11: 161lbs

dips 4x8
chin ups 5,4,3,2
close grip bench 4x3
bench 1x4
pull downs 120 4x5
heavy tbar 45 2x6

30mins cardio

07/15/10

DAY 10: 161lbs

5 sets of squats 45s: 4,4,4 35s 6,6
Reverse leg curls 80 8,8,8,8
Leg raises 120 8,8,8,6

20 mins cardio

07/14/10

DAY 9: 161.4lbs

pull downs 120 4x6
deadlift 55s 3x6
rows 25s 3x6-8

20 mins of walking.

07/13/10

DAY 8: 161.8lbs

20mins of cardio

07/12/10

DAY 7: 161.2lbs

Had a workout. Did shoulders & legs:
dumb bell military press 45s 6,6,6,6
front squats: 25s 4,4,4,4
overheads 25s 6,4

-Felt very weak, today, with no energy. Extremely hungry, today.

07/11/10

DAY 6: 162.2lbs

i had to eat out at denny's today. I ate the grilled chicken, with 3 slices of tomatoes; and a few bites of coleslaw. I ate everything else according to plan.

07/10/10

DAY 5: 162.8lbs

07/09/10

DAY 4: 163.6lbs

07/08/10

DAY 3: 164.2lbs

still not doing any form of workout/cardio, yet.

07/07/10

DAY 2: 164.6lbs

07/06/10

DAY 1: 167lbs

I caught a cold, so I took time off. I won't go off the diet, again. This will be the last phase--which will take approximately 12 weeks to drop 20lbs+.

Diet Outline for the next 8 weeks:

Meal 1: Protein shake + 1oz nuts
Meal 2: Protein shake +1oz nuts or peanut butter
Meal 3: Protein shake + 1oz nuts
Meal 4: 50z chicken breast + 1tbsp macadamia nut oil
Meal 5 :4 eggs + .5 scoop of protein shake
Meal 6: 1/2 cup of cottage cheese