Well I’m at the halfway point of my no drinking for 2 months goal so I decided to take a few days off from the diet. Lets just say it got ugly: 2 pizza’s with cheesy bread, a countless number of chocolate covered almonds, ribs, and eggrolls. I’m back on track and ready to clean up even more! 1 month to go.
Hendy
Reading the recipe you wouldn’t think this would taste very good but they’re actually not half bad, I threw peanut butter on top of them but if you can find some sugar free syrup they’d probably taste even better. Make sure you spray the pan with something that’ll take away the stick.
1/2 cup oats
1/2 cup Fat Free Cottage Cheese
4-5 egg whites
1 scoop protein powder (vanilla)
Well it’s safe to say my shoulder is fucked again so I’m going to take a week off from it. This weeks agenda is core, legs and cardio. I ran 2 miles today and had a pretty intense leg work out, tomorrow will be a hard core work out and a solid run after that. Switching between those exercises for the week so I can give my upper body a full recovery.
My diet is going pretty well, I had a cheat meal yesterday which was a half of a Calabria pepperoni/mushroom pizza. So worth it. Other than that its been super strict…
I’m pretty bored with my life lately. Socially unsatisfied -don’t know how many more nights I can play DD. I need some sort of sober entertainment aside from movies and video games. Needless to say I can’t wait for this stupid season to be overwith so I can start cycling and jogging outside again.
That’s all I got for now, check back later.
Hendy
I did a body fat test at goodlife fitness today and these are the results I got.
So I went to the gym not really knowing what I was going to do… this is what I left with (Not sure on proper names for each exercise so for those unknown I just picked a name I felt suited the exercise)
135 On Flat Bench 12 Reps
225 On Flat Bench 8 Reps
245 On Flat Bench 4 Reps
135 On Flat Bench Rep Out (14 I think)
10 wide set push ups in between each set
50 Pound Dumbbell Incline Bench 10 Reps
70 Pound Dumbbell Incline Bench 8 Reps
70 Pound Dumbbell Incline Bench 8 Reps
135 On Decline Bench 12 Reps
205 On Decline Bench 8 Reps
205 On Decline Bench 8 Reps
135 On Decline Bench Rep Out (9ish?… tired)
Close Grip Chin Ups 12 Reps
Close Grip Chin Ups 8 Reps
Wide Grip Chin Ups 4 Reps (Weak sauce)
A trainer came up to me and asked me if I be his test subject for a machine circuit so for that I did:
12 reps each 1 set each, not sure on the weights, used the 2 second lift 4 second down rule on each set and the weight was meant to be a struggle on the last 2 reps… I hope that makes sense.
Single arm pull downs
2 Variations of Back rows
Decline Press
Incline Press
Tricep Press
Tricep Curls
Bicep Curls
For my core work out, luckily I had a partner so I got a good one in.
Cable Twists 3 sets 12 reps 50 pounds
Leg Throws 3 sets 20 reps
Core Dips 7 Reps each side 2 sets
Super Set (2 Sets)
Weighted Jack Knifes 10 Reps 6 Pound Ball
Full Crunches with medicine ball between knee’s 10 reps
20 Russian Twists
Twist Crunches… I don’t really know what they’re called, Left elbow to right knee crossed legged somehow… chaotic to explain. Anyways I did 20 each side
Planks/Bridges 1:00 Minute Each
1 Set Front
1 Set Left Side
1 Set Right side
Ran 1 Mile in like 8 Minutes
Thats all… not a bad work out if I say so myself.
Weighing 251.8… hydroxycut is still questionable though, I give my diet any credit for the lost weight. That being said I still have lots of work to do. My shoulder has been acting up a bit lately but hasn’t affected my work outs. Haven’t touched an ounce of alcohol since new years and I don’t miss it one bit. I have been working my core a hell of a lot harder lately mainly because I have had recent sightings of the mythical six pack. In the upcoming weeks my goals are to get at least two leg work outs a week, pick up the pace with my cardio a bit, and kill the abdomen!
On a side note I’m reading a book called “The Abs Diet” by David Zinczenko(Editor-in-Chief of Men’s Health Magazine). It has a lot of useful information that I have been applying to my lifestyle. The only beef I have with the book is that it gets pretty repetitive but none the less it’s a good read for anyone looking to clean up their diet and get some real results from the gym. Check it out. That’s all I got for now.
12 Days into blogging my new lifestyle and work outs so I figured I’d do a bit of a reflection. I’m currently weighing 255.6 lbs so I have definitely gotten some results. I’m working out 6 days a week on average for about 2.5 hours. Cycling between upper body and lower body work outs and running 2 miles before and after every workout, excluding leg days. I started using the bottle of Hydroxycut I had sitting on my desk and feel absolutely no difference in my body, no added energy, no increase/decrease in hunger, nothing at all. Any progress made with my weight loss has definitely been from the drastic change in diet from December.
In the past 12 days I have had one cheat meal which was a medium taco pizza from Niakwa Pizza. Other than that my diet is pretty strict.
Breakfast:
Muscle Milk protein shake, VegeGreen’s mixed with half 100% cranberry juice and half water. Oatmeal unflavored and a fruit of my choice.
Midway to Lunch Snack:
Carrots, celery or a fruit, to keep something in my stomach and my mind off of the cravings.
Lunch:
Chicken breast cut up on whole grain bread with a bit of low calorie ranch, an orange and 1/3 cup of almonds.
Midway to Dinner/Pre-Workout Snack:
Usually just a protein bar, I don’t like to have a lot in my stomach before I work out.
Dinner:
Dinner has changed from day to day, stir fry, pickerel, soup and salad, chicken, rice and green beans, salmon on toast etc.
If i need to eat anything else before I go to sleep it’s usually fat free vanilla yogurt mixed with craisins(cranberry raisins). I consider that my desert or treat, delicious and healthy.
I am eating enough throughout the day that I don’t ever feel hungry and I strive to ensure that I never feel full. I also drink a stupid amount of water right now which is really inconveniencing my days because I have to take a bathroom breaks every half hour.
As far as entertainment goes I have been pretty bored. On weekends I spend time playing video games or doing anything I can to avoid the bar scene or social situations that involve drinking. During the week is not so much an issue because I am usually pretty tired from work/work outs.
My workouts are pretty high intensity, I mix between heavy lifts with low reps and light lifts with high reps. I take very little rest time and try to target every muscle in my body. When I lift I counter my work outs ex. chest followed by a back exercise, bi’s followed by tri’s, quads followed by hammy’s etc. Obviously seperating upper and lower body from day to day. I try to get a pull movement for every push movement and vice versa. As far as core work outs go, I do them mostly everyday. My workouts include bridges(front and sides), full crunches, half crunches, russian twists, leg throws, and iron cross. I work my core until exhaustion usually and complete my work out with a 2 mile run.
That’s all I got for you right now. I’ll keep you posted in later days.
I gotta say this playlist is a bit more ruthless, definitely gets in my head while I’m working out. It give’s me some sort of attitude at the gym haha, I turn into a very unfriendly person but I also get such a good work out. Check it out, comment your thoughts.
1. Lil Wayne – Tha Mobb
2. Lil Wayne – BM J.R.
3. Lil Wayne – I’m Me
4. T.I. – Hurt
5. Jay-Z – U Don’t Know (Remix)
6. Lloyd Banks – I’m So Fly
7. Ludacris – MVP
8. Smif-N-Wessun – Let’s Get It On
9. Lil Jon & The Eastside Boys – Da Blow
10. Three Six Mafia – Bin Laden Weed
11. Twista – Kill Us All
12. Young Jeezy – Get Allot
13. The Roots – Rising Down
14. 50 Cent – The Realest Killa
15. Andre Nickatina & Equipto – Da Spitz
16. Big L – Street Struck
17. Big L – Put It On
“You don’t see that somethin is wrong earth’s spinnin out of control, everything’s for sale even our souls, somebody get god on the phone.” – Rising Down
I got bored of my current work out routine so I decided I might as well try the Hydroxycut bottle I have sitting on my desk. I gotta say I feel no different from yesterday or the day before…. Maybe it takes a few days to get started but I have noticed no difference. My work out was a bit less productive because I didn’t mix it with Super Pump, felt the two would be too much for my heart to handle. I’ll keep you posted with results and side effects as days go on.
