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Blake's Profile Page

Discussion in 'Fitness Journals' started by sabinblake, Dec 6, 2004.

  1. sabinblake

    sabinblake Well-Known Member

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    So I've decided to do it. Here is a brief outline of me...I'm 28 years old - 5'11 - 190 lbs. Not new to fitness but new to a transformation style of living. I've attempted weightlifting for many years with varying degrees of success. I've yet to achieve to body I've dreamed of. I found this website over the weekend and was very inspired by John's transformation. At first I was skeptical but I believe its possible with hard work. The goals I've set are pretty realistic and attainable. I want to lose 10 lbs (fat of course) while maintaining my overall weight give or take a few pounds. The biggest challanges will be a diverse diet (on the road), cardio first thing in the morning and documentation of meals and nutritional value. I am very excited about the prospect of having the "beach body" that I've always wanted and admired so much. So thanks again John for giving me and other this opportunity and LET'S ROCK!!!!! :tu:
     
  2. sabinblake

    sabinblake Well-Known Member

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    So Day 1 is officially over...overall it was a good. I woke up at 8:30 a.m. I took Nyquill last night before bed because I felt something coming on. I had a pretty scratchy throat so I immeadiatly started downing water. Pretty soon I was coughing and hacking and was able to bring some of the Yellow Monsters from down deep. Sorry if I'm grossing some of you out...but you wanted a "real" life journal. So anyway...here is my daily food journal & Workout Journal.

    9:00 -
    3 whole egg omletes with chopped onion
    1 slice of whole wheat toast
    1 tablespoon of Cherry Peach Salsa
    1 Bottle Purified Water

    12:30
    1/2 cup fat free cottage cheese
    7 peach slices in lite syrup
    1 Bottle Purified Water

    14:30 -
    2 oz. spicy herb tuna w/chopped onions, 1/2 tbls. horseradish sauce, pickle relish
    2 flour tortillia
    5 almonds
    1 Bottle Purified Water

    19:30 -
    1 - Cell Tech
    1 Nitro Tech Vanalla

    20:30
    1 - Swiss Cheese & Ham Stuffed Turkey Breast
    1/2 cup - roasted potatos
    10 asparagus stalks w/lemon juice
    1 bottle water

    I also went to the gym tonight...it was chest and tricep night. Here is my workout journal.

    Chest
    3 sets of 12 reps Flat Bench Press @ 90 lbs. (I know I'm weak)
    3 sets of 12 reps Incline Bench Press @ 70 lbs.
    3 sets of 9 7 6 reps Decline Bench PRess @ 40 lbs.
    3 sets of 12 reps Cable Crossover @ 55 lbs.

    Triceps
    3 sets of 10 reps French Tricep Press @ 20 lbs.
    3 sets of 12 reps Tricep Kickbacks @ 20 lbs.
    3 sets of 12 reps Cable Pressdowns @ 85 lbs.

    ABS
    3 sets of 25 20 15 Ball Crunchs
     
  3. sabinblake

    sabinblake Well-Known Member

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    BTW Here are my Stats & Daily intake for Day 1

    BF 14%
    Chest - 40.5
    Waist - 35.5 (even though I wear a 33 in almost every brand)
    Hip - 39
    Bicep - 14.5
    Thigh - 21.5
    Calf - 15.75

    Today I consumed a grand total (drum roll please)

    FAT - 38.5 grams (need less) :(

    Protein - 95 grams (need more) :)

    Calories - 1070 (???? not sure here) :rolleyes:
     
  4. sabinblake

    sabinblake Well-Known Member

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    :whistle: Day 2 - Today was a mixed day. It started quite well...I got up extra early 5:15 and went to do cardio. I ran 3.12 miles in 29:37 while burning 427 calories. It was great I really really really wanted to stop at 20 mins but I persisted and thought of my 12 week transformation and MADE myself run the entire distance. My food intake was fine until late afternoon when PJ decided to go to the movies with a friend from work so that meant I had to make other dinner plans. I should have stayed home and got caught up on work or perhaps work on my GMAT prep...but instead I decided to go with Gregory shopping on Walnut then to dinner at Legends North Shore then back to our house for wine :(

    Here is my food guide:

    7:00
    3 egg omelet w/chopped onion
    1 Nitro Tech Vanilla shake

    10:00
    1 Balance Bar
    1 Bottle Water

    14:00
    2 oz tuna, relish, horshradish, onion
    2 slices toast
    1 can of tomato soup

    18:00
    1/4 cup cottage cheese
    3 slices peaches

    20:00
    1/2 order Brushetta
    Green Salad w/vingarette dressing
    5 lamb rack chops (yum)
    1 portion garlic smashed potatos
    Snapped sugar peas

    I feel bad about the dinner out because although it was not too bad it was not what I planned. So in the future I will have to guard for that type of behavior. I have to make sure if random events interrupt my plans that I have a backup for the original plan. So I will give my work out an A- and my food a C-.
     
  5. sabinblake

    sabinblake Well-Known Member

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    Day 3 - Lots better today. I woke up at about 7:10 this morning and got 3 sets of 25 push-ups in first thing. It was a good day over all...there was a little hiccup in the middle of the day when I had lunch at the mall but all in all I have a fairly clean eating day and a GREAT workout at the gym. Here are the details...

    Food:

    8:00 - 1 NitroTech Vanilla Shake

    12:30 - General Tso's chicken and Steamed Rice. 1 Bottle water

    15:00 - 1/2 cup cottage cheese w/sliced peaches.

    20:30 - 1/2 cup Beef Tips, sweet potato and pasta.

    21:30 NitroTech Shake

    82 grams of Protein :(
    Workout

    10 mins on bike burned 76 calories.

    3 sets of 12 Bent over Rows @ 45 lbs.
    3 sets of 12 12 9 Seated Rows @ 115 lbs.
    3 sets of 15 12 10 Standing Barbell Curls @ 20 30 40
    4 sets of 12 10 8 Dumbell Curls @ 30 lbs.
    3 sets of 8 6 Concentration curls @ 25 lbs.

    3 sets of 25 Ball Crunches
     
  6. sabinblake

    sabinblake Well-Known Member

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    Day 4 - Cardio Day

    Got up by the grace of PJ and went to the gym for my empty stomach cardio. It was hard again - since I've been congested its hard to keep up the run but I persist and finished the run. Today I did 3.12 miles in 29.40 burning 464 calories.

    Food -

    7:30 -
    1 - Cell Tech
    1 - Nitro Tech

    10:30 -
    Balance Bar

    12:30 -
    Tuna Sandwich w/ relish, horseradish
    chips and salsa

    17:30-
    cottage cheese & peaches

    19:00-
    chicken parm, pasta and water


    Gotta Go - Apprentice is on!!!!!
     
  7. sabinblake

    sabinblake Well-Known Member

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    Day 5

    Ok - my workouts keep getting better...tonight was AMAZING!!! It was shoulders and legs. I'll just give you the basics because I have guests in my living room waiting for me to eat!!!

    9 mins - running (.93 miles)

    Arnold Press - 4 sets of 12 reps - 30 lbs.
    See Saw - 4 sets of 5 reps - 25 lbs.
    Shurgs - 4 sets of 12 reps - 90 lbs.

    Squats - 3 sets of 12 reps - 90 lbs.
    Extensions - 3 sets of 12 reps - 100 lbs.
    Curls - 3 sets of 12 reps - 115 lbs.
    Calf raises - 3 sets of 25 reps - 90 lbs.

    Ball Crunches - 3 sets of 25 reps
    Side Raises - 3 sets of 15

    Food

    Nitro

    Lobster

    Cottage Cheese

    Pork Loin
     
    #7 sabinblake, Dec 10, 2004
    Last edited: Dec 12, 2004
  8. furches

    furches Well-Known Member

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    Whoa! :spaz: Definitely need more calories man! You don't need to starve yourself to lose weight. :eat: I'm currently getting 2000-2200 per day and I'm still losing weight.

    Best of luck. There are a lot of knowledgeable folks in here.
     
  9. sabinblake

    sabinblake Well-Known Member

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    I agree totally - I'm actually looking to get more calories but don't want the fat of course. I'm eating about 6 times a day (all good stuff high protein and low in fat) I run for my cardio (5 K every other day for 3 days per week). I usually average around 1200 - 1600 calories. I feel great...not too tired or anything. I just get full quick. I drink nothing but water all day long. I will try and up my intake...perhaps to around 2000 per day. I just don't know where to get those extra calories without adding weight.
     
  10. sabinblake

    sabinblake Well-Known Member

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    Day 6 (posted on Day 7)

    Empty tummy cardio was great today -

    28.50 min
    3.12 miles
    480 calories burned

    3 sets of 25 big ball crunches

    I average 6.5 mph My ultimate goal is to run it in 20 mins. So I will set a goal to run it in 25 mins by the end of Jan 2005.

    Food
    After my workout I had a heartier breakfast.

    10:30
    2 eggs, 2 slices of toast
    2 scoops of NitroTech w/skim milk
    2 scoops of Cell Tech w/ water

    13:30
    1 balance bar
    2 bottles of water

    14:30
    McDonalds Premium Grilled chicken cobb salad w/PN Cobb Dressing
    2 bottles water

    19:30
    1 8 oz steak (Yumm Yumm)
    1 med baby spinich salad
    1.5 cup of corn
    1 bottle water

    23:00
    10 - raw shrimp with cocktail sauce
    1 bottle water

    :)
     
    #10 sabinblake, Dec 12, 2004
    Last edited: Dec 12, 2004
  11. sabinblake

    sabinblake Well-Known Member

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    Day 7 (Dec 12)

    Rest Day

    Food -

    Pretty good eating today...Kashi Go Lean (1 cup plus 1/2 cup of honey nut Cheerios for flavor)

    Ham and Cheese sandwich for lunch

    2 Balance Bars with water.

    Dinner @ Cozamel...10 grilled shrimp w/rice and veggies.
     
  12. sabinblake

    sabinblake Well-Known Member

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    Day 8 - Week 2 - Dec 13

    Workout

    3 sets of 25 moring pushups

    Chest
    2 sets of 12 reps Flat Bench Press @ 90 lbs.
    1 set of 12 reps Flat Bench @ 100 lbs.
    3 sets of 12 reps Incline Bench Press @ 70 lbs.
    3 sets of 12 reps Decline Bench PRess @ 30 lbs.
    3 sets of 12 reps Cable Crossover @ 55 lbs.

    Triceps
    3 sets of 10 reps French Tricep Press @ 25 lbs.
    3 sets of 12 reps Tricep Kickbacks @ 25 lbs.
    3 sets of 12 reps Cable Pressdowns @ 85 lbs.

    ABS

    3 sets of 25 Ball Crunches

    3 sets of 12 side raises

    :claplow:

    Food Intake

    2 AM Scoops of Nitro tech (40 grams of protein)

    1 Balance bar with bottle of water

    1 cup of cottage cheese w/peaches

    1/2 package of tuna salad with horseradish

    2 chocolate pecan and cashew sandie

    2 small spinich and grilled chicken salad
     
    #12 sabinblake, Dec 14, 2004
    Last edited: Dec 14, 2004
  13. sabinblake

    sabinblake Well-Known Member

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    Day 9 - Week 2

    Cardio Day

    I could not do aan early morning run because of my work day. So I decided to do it later in the day. When I got to the gym I discovered that the MiniIpod was not charged and I could not use it. I was heartbroken...I totally rely on that piece of gym equipment to help me get through the workout. I almost didn't do my 3.12 tonight. I debated back and forth and back and forth. I finally decided to go ahead and that I had to motivate myself. So I started....and wanted to stop after the first few minutes, But then the phrase came into my head..."it won't kill you...you'd pass out first". Then I started to concentrate and get through the run. About half way through I decided that I was going to finish no questions asked. So I stuck it out...28.56 later...I had achieved my goal.

    Food

    KAshi Lean 1 cup

    Wendy's - grilled chicken baked potato chili

    Balance Bar

    chicken tacos.
     
  14. sabinblake

    sabinblake Well-Known Member

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    Day 10 (Week 2 Day 3)

    10 mins on bike burned 94 calories.

    3 sets of 12 Bent over Rows @ 45 lbs.
    3 sets of 12 Seated Rows @ 115 lbs.
    3 sets of 15 12 10 Standing Barbell Curls @ 20 30 50
    3 sets of 12 10 8 Dumbell Curls @ 30 lbs.
    3 sets of 12 Concentration curls @ 20 lbs.

    3 sets of 25 Ball Crunches

    3 sets of 12 side raises

    Food

    1 cup Kashi Go Lean
    1 cup milk

    1 balance bar
    1 bottle water

    1 cup cottage cheese & fruit

    1 Cell tech & 2 scoops of Nitro tech

    CHINESE FOOD (General Tso's Chicken, egg roll pork fried rice) :drool:
     
    #14 sabinblake, Dec 15, 2004
    Last edited: Dec 16, 2004
  15. JMR

    JMR Well-Known Member

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    Let me get this straight. You did 12 sets for chest... 9 sets for tri's.. 6 sets for back and then 9 sets for bi's... Your priorities are out of whack. Gotta fix that. You're gonna end up a mess. 12-16 sets for back and chest are acceptable. 6 sets for bi's and tri's would more inline with that number. Your back is actually a larger muscle group than your chest and neglecting it will hurt you badly in the future... possibly leading to serious shoulder problems.
     
  16. sabinblake

    sabinblake Well-Known Member

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    JMR - thanks for the feedback. Back exercises have never been my favorite...the two that I do are the only ones I really like. Can you suggest perhaps a couple more that I can incorporate to give me some growth? Thanks again for the post.
     
  17. sabinblake

    sabinblake Well-Known Member

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    Day 11 (Week 2)

    Empty Stomach Cardio

    Opppssss....I did it again. A great cardio session. AGain felt like dying but chose to finish my 3.12 miles. This morning however I did it in a bit faster time. I averaged 6.7 mph. and finished in 28.56 - best time in 2 years. I burned a total 485 calories.

    Also did 3 sets of Big Ball crunches and 3 sets of 12 side raises (for the love handles) Does anyone know any other exercises for this area?

    Now its time to eat...I have to be good today because we have a holiday pool party tonight there's gonna be some drinking :D

    Food Intake

    1 cup Kashi Go Lean - Fat 1g - Protien 13 g - Calories 140
    1 Cell Tech (2 scoops) Calories 300
    2 Nitro Tech - Fat 3g - Protien 40g - Calories 200
    2 cups of skip milk - Protien 18g - Calories 180

    Chinese food for lunch (had to finishe it off)

    Christmas party food ( :rolleyes: )
    6 Wings
    6 Raw Shrimp
    1 Pig in a blanket
    6 Nachos
    2 Bread rolls



    Have a great day everyone and good luck!!!! :gl:
     
    #17 sabinblake, Dec 16, 2004
    Last edited: Dec 16, 2004
  18. JMR

    JMR Well-Known Member

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    You need a vertical pull such as pullups or lat pulldowns if you can't do pullups and deadlifts are the bomb. No problem!

     
  19. sabinblake

    sabinblake Well-Known Member

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    I will add them...I guess the reason I haven't been doing them is because I can only do a few but I guess that means I need to do more to build up my strength. I can only do 4 pull-ups - would love to do more but fade after 4 or 5. Also I keep bumping my head...can never get the rythym. Thanks again for the suggestions.

    :tu:
     
  20. JMR

    JMR Well-Known Member

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    If you're bumping your head then you're doing 'em wrong. You need an arch in your back. Initiate the pull by retracting your scapula. Same for lat pulldowns which would be better for you since you can't do many pullups right now. You should start off with the pull ups. Do a few sets of 4 and then go to pulldowns for a few sets with a weight that you can handle for 6-10 reps. :gl:
     

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