Dan's Workout Journal

Atticus · Post by **Atticus** » Wed May 27, 2009 9:44 pm

So I finally decided to make a work-out journal. I guess it'll help me keep track of what I'm doing, and help me motivate myself. Feel free to help me out, or give me any advice.

goal this summer is to lose body fat and get toned. Since I'm happy with size, I need to trim down the figure. This is me now, and hopefully later on down the road I can post a new picture and see progress.

This is what intake was today:

9:30AM - 2 Eggs and 1 Cup of Life Cinnamon Cereal (Whole Grain)

[Workout 10:30AM - 11:30AM]

11:45AM - Protein Shake

2:00PM - Yogurt (I should of added more here, but I was at work and had no time)

4:30PM - Roast Beef Sandwich (cooked at home roast beef) with Provolone Cheese on Whole Grain Bread.

8:00PM - 1 Cup Whole Grain Rice with 1 Shake n' Bake Chicken Breast

8:30PM - 1/2 Reduced Fat Peanut Butter Sandwich on Whole Grain

10:00PM - I had two chicken nuggets when I walked into the door.

Water was the only beverage for today.

workout..

5 Min Lvl 5 Elliptical Interval (one pyramid -- .5 miles)
Declined Dumbbell Press 40lbs -- 15 rep, 15 rep, 9 rep
Pull-Ups -- 10, 7, 5
Rows 80lbs -- 15, 10, 6
Dips -- 15, 13, 9
Seated Bar Curls -- 10rep (15lbs each side), 2x 15 rep (10lbs each side)
Dumbbell Shrugs 65lbs -- 3x 15 rep
Fore Arm Lifts (both sides) 25lbs -- 3x 15 rep
Lat Pulldowns 90lbs -- 3x 15 rep
Back Raises -- 15 rep
6in Sit Ups -- 15, 10, 5
Angle Seated Calf Raises 240lbs -- 3x 15rep

Current Weight after Workout: 172.4

At the end of workout session I started to get really fatigued. I'm going to guess it was that I didn't get enough nutrition in the morning. Nor did I prepare and eat any pasta the night before. Also that I wasn't really taking long breaks either. I was in the "keep it moving" attitude today. I didn't do many sit-ups because I was so fatigued. Some of the rep numbers may look weird, it's because I couldn't do anymore. For some reason, today I felt like I was being wore down by something.

RK19 · Post by **RK19** » Thu May 28, 2009 2:21 am

you definately need to eat more your basically only having a few eggs and some cereal from when you get up till afternoon, thats why your fatigued. eat every 3 hours protein and veg with every meal(except first two where you can have fruit if you wanted)

Atticus · Post by **Atticus** » Thu May 28, 2009 9:22 am

RK19 wrote:you definately need to eat more your basically only having a few eggs and some cereal from when you get up till afternoon, thats why your fatigued. eat every 3 hours protein and veg with every meal(except first two where you can have fruit if you wanted)

Thanks. I couldn't really move any more food into day since I had to go to work and stuff was going on. Definitely gotta that.

Atticus · Post by **Atticus** » Thu May 28, 2009 11:03 am

So today was run day. I haven't gotten very far into it (only been up 2.5 hours) but I'm going to work in an hour and then to the club after. So I won't have time. Plus this is just about the extent of day anyway.

This morning I woke up at about 10:00AM. I ate two eggs and about 1 cup of Life Cereal again at about 10:20AM. I should add more, but I don't want to over-eat before I train. I started to run at 11:15AM.

I know from the distance from house to a field of a school near by is 1.25miles. I started running, faster than normal pace and I kind of died out about .5 - .75mi into it. So I walked, took a drink, then started running later on. But then I died out again. So I decided to do sprints. I'd sprint usually from 1/2 block to the end of the block. "I'll start at that mailbox, and sprint to the road" type deal. I did that until I reached the field. Then I did that the whole way back.

I blame lack of success this run on the fact that I didn't let food digest long enough and also I wasn't hydrated at all. It's real hard to keep training good (at least to me) when you work PM shift. But it'll only affect me for the rest of this week. Since next week I'm on AM shift, off two weeks, then I start the police academy (which is all morning shift) for six months.

But I am happy with one thing.. the amount of sweat that poured out of me. I don't sweat very easily. When I sweat you know I'm busting butt as hard as I can. I almost couldn't get shirt off it was so drenched in sweat. It may be disgusting, but to me it shows progress.

Perhaps if I keep all this up, I may be able to lose that stupid body fat I have. I can only hope.

swanso5 · Post by **swanso5** » Fri May 29, 2009 1:38 am

Since I'm happy with size, I need to trim down the figure

how about trimming those eyebrows too?

Atticus · Post by **Atticus** » Fri May 29, 2009 9:42 am

swanso5 wrote:
Since I'm happy with size, I need to trim down the figure
how about trimming those eyebrows too?

Hahah I am. I'm getting them waxed here in a week (or possibly a few days). You need to let them grow in a little bit before you get it done. It'll save me worrying about it for a while.

Yes. I said wax them.

swanso5 · Post by **swanso5** » Sat May 30, 2009 1:17 am

i wasn't serious but i think you are

Atticus · Post by **Atticus** » Sat May 30, 2009 1:33 am

Yep. Getting them waxed tomorrow actually. It needs to be done or it's going to get me in trouble.

Boss Man · Post by **Boss Man** » Sat May 30, 2009 1:06 pm

Ehh, how? could you get into trouble for having slightly chunky eyebrows?

oscarmadison · Post by **oscarmadison** » Sat May 30, 2009 3:51 pm

Eye Brow Police Academy will not tolerate giant caterpillar brows.

The EBPA has a strict code and violators will be plucked from the ranks early

Atticus · Post by **Atticus** » Sun May 31, 2009 12:58 am

They strongly suggest you clean up yourself. It could get me in trouble, and I'm told it will.

Atticus · Post by **Atticus** » Wed Jun 03, 2009 3:41 pm

So! Update. I've been slacking lately in updating this, and slacking in general. But from switching shifts, getting stuff ready for the academy, I just haven't had time. Plus with foot injury. Geeze.

But today was a day. I went to work, ate while I was there (horribly, didn't really watch what I was eating. I'll be fixing it). I made sure to drink plenty of water, even though I didn't drink nearly as much I usually do. Usually at work I drink at least 6 bottles of water.. but today I drank 3, maybe 4.

When I got home I decided to run. I got new shoes and I wanted to test'm out. Since everyone has been telling me how amazing Asics are, I gave'm a shot. Oh and I bought Under Amour socks. They were worth it at least.

The shoes worked well. I ran 1.25mi (mapquest.com says 1.38, but I round down). I ran at a slow pace, or a job rather. Not too bad. Then after that I walked back. While walking back every so far I'd stop and do 25 push-ups. I got to 3rd set which I -barely- pumped out the last 3. I'll work on that.

But overall I did good. I felt like I could of ate better to give me more energy, and I could of drank much more water. But feet feel fine right now, but hey it's still early to tell. On the walk back however I did start to feel a burning/pulling feeling in right foot arch. Probably since it's not familiar with being used a lot, so I'm giving it some time.

I run on Friday. We'll see how things work out then.

Oh, and I did get eyebrows waxed. Just cleaned up a bit.