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08-18-2006, 01:45 AM
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So far so good-Phi Sig Phi's Weight loss journal
Well end of week 2 on my fat loss diet. I lost another 3 pounds this week. I'm pretty excited about it. I'll start posting my routine here soon and posting pics!
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08-18-2006, 02:30 AM
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08-19-2006, 07:22 AM
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Saturday August 19 Week 3 Day 1
Chest/Back Fat Loss Workout ^#=either the weight or the set went up by the number indicated Supersets #A and #B not rest b/w exercises, 1 rest between sets. 1A) DB Flat Press (3x6) 90/9^1, 90/7^1, 90/5 1B) BB Bent-Over Row (3x8) 165^5/10, 165^5/8, 165^5/7 2A) DB Triple Press (3x6) 60(6/6/6), 60(6/5^1/4), 60(6/4/4) 2B) 1 Arm DB Row (3x6) 90^5/6, 90^5/6, 90^5/6 3A) Deadlift (3x20) 140^5/20, 140^5/20, 140^5/20 **For those who dont know what a triple press is, you put a bench at 1 step below 90 degrees, do your reps, drop it down half way, do your reps, and then drop it down to 0 degrees and do your reps without any breaks in between. NOTES: I think I am going to raise the weight of my DB Flat press, Bent over rows and my deadlift next week. The BB exercises are easy to determine, but DB are harder to determine b/c they raise by a total of 10 pounds. What do you Guys things? Supposed to do HIIT 3Min Warm up 30 sec 9/10 sprint 30 sec 3/10 fast walk 6 intervals 3 min cool down 2nd time in 3 days, my calves started to cramp up. It was just during my warm up too??? I think if i would have taken one more step I would have been on the ground? I cant understand whats going on?? Immediately afterwards, drank Mesotech. I know theres better stuff I could make myself, but I'm stuck in the desert so its easier and much more convenient. Last edited by PhiSigPhi; 08-19-2006 at 07:27 AM.
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08-20-2006, 06:59 AM
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Sunday August 20 Week 3 Day 2
Body weight warm up. 2 sets of: Y Squats (10) Diagnol Lunges (10 per side) Inverted rows (10) Push ups (10) Full Body Circuit Training for Fat Loss Kind of like a cardio day but with light weights and body weight Barbell Complex 3 Sets of 4 exercises in a row with no breaks b/w exercises. 1 minute break b/w sets. All exercises are done to 8 reps. 85 pounds was used Split squats (8 per side) Good Mornings Bent over rows Deadlifts Bodyweight Circuit 3 circuits of 5 exercises with no breaks b/w exercises. 1 minute break b/w sets Jumping Jacks (60) Spiderman Push ups (8 per side) Siff Squats (25) Waiters Bow (15) Burpees (10) Pretty tired out. This workout really wears me out. Takes about a half hour. About 20 minutes later, I drank a Mesotech shake with water. Still boring here. Havent worked in 2 weeks b/c we have no students still. If you were wondering why I am constantly on the board, thats why! 
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08-21-2006, 07:35 AM
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Monday August 21 Week 3 Day 3
Legs/Abs ^#=either the weight or the set went up by the number indicated Supersets #A and #B not rest b/w exercises, 1 rest between sets. Warm up Set of 2 sets of 6 reps on Split Squat Smith Machine 1A)Smith Machine Split Squat (3x8) 155^10/8, 155^10/8, 155^10/8 1B) Exercise Bull Crunch (3x15) 15, 15, 15 2A)Bulgarian Split Squat (3x8 per side) 25/8, 25/8, 25/8 2B) DB Romanian Deadlift (3x8) 85/8, 85/8, 85/8 Bodyweight Circuit 3 circuits of 4 exercises with no breaks b/w exercises. 1 minute break b/w sets Y Squats (20) Diagnol Lunges (10 per side) Inverted Row (10) Jumping jacks (60) My heart rate went over 180 during the circuits so thats really good! I hardly felt tired from the cardio anywayz. My legs were spent by the third set. I could barely finish the diagnol lunges! I had great energy today in the gym dispite it being leg day? I hate leg day with a passion! Time is still going by extremely slow here in Iraq, but thats what happens when theres not a damn thing to do!
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08-22-2006, 07:07 AM
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Tuesday August 22 Week 3 Day 4
Cardio Day Today was a cardio day, and I decided to take it outside. They dont have treadmills in the gym I'm in, just bikes and an eliptical, not to mention i have a physical training test in a month, so I took my HIIT to the road. Temperature-Above 100 degrees My HIIT consisted of 3 minute warm up 6 intervals of: ......1 minute full sprint ......90 seconds active "rest" 3 minute cool down Well I did 4 intervals. Reason being, my mouth was as parched as the desert I was running in. I should have planted a bottle of water on the road I run on. This is the first time I've ran in this heat, so live and learn. My legs kind of hurt from my leg day yesterday, but thats understandable. I was also very bored this morning, so I decided to weigh in. Down another 1 and half pounds since Friday so that puts me at 186.5. I hope to be near 185 by this Friday! Best part is my strength continues to increase so thats great! It means I'm eating right and enough. 
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08-22-2006, 10:51 AM
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Another one on there you'll probably have questions about is the spiderman push up. Thats hard! You do a push up and on that same time you bring one of your knees up to your hand and then back to the starting position and you alternate sides. Its rough lol Last edited by PhiSigPhi; 08-22-2006 at 10:53 AM.
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08-23-2006, 06:56 AM
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Wednesday August 23 Week 3 Day 5
Tri/Bi/Shoulder(Chest/Back) Fat Loss Workout ^#=either the weight or the set went up by the number indicated Supersets #A and #B not rest b/w exercises, 1 rest between sets. 1A) DB Push Press (3x5) 65/5, 65/5, 65/4^1 1B) 1 Leg Ball Jack Knife (3x10 per side) 10,10, 10 2A) Close Grip DB Press (3x8) 75/8, 75/8, 75/7 2B) BB Split Squat (3x8) 135^10/8, 135^10/8, 135^10/8 3A) Pull Up (Max) 11, 6^1, 4^1 3B) Dips (Max) 13, 7, 6^1 Cardio Supposed to do HIIT 3Min Warm up 30 sec 9/10 sprint 30 sec 3/10 fast walk 6 intervals 3 min cool down Didnt do it though. I wasn't feeling very good. Dehydrated and kind of tired. I did improve on a lot of my workout too. I am beginning to think the Hydroxycut is effecting my hydration. I drink a gallon and a half to two gallons a water a day, but I piss like 20 times a day. I think maybe I will cut my hydroxycut in half. What do yo guys think? Anyone have this happen to them before?
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08-23-2006, 07:05 AM
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Looks good.. Hydroxycut.. never tried it. Do you find its working? I had tried the xenadrine NRG 8 hour a while back, but made me too jittery... I also felt a bit dehydrated at times with it.... I drink alot of water too... not 2 gallons, but close. I am still going to the little girls room from yesterday's water.....
Good luck love!!! 
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08-24-2006, 10:48 PM
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Friday Agust 25 Week 3 Day 7
Well yesterday was an optional cardio day for me, and I decided not to do any b/c my shins were hurting and I was kind of tired. Today is my official day off for the week. My usual weight in. On Wednesday morning, I weighed in at 186.5, a pound and half lighter than last Friday. Since Friday is my offical weigh in day, I weighed in this morning as usual. And to my surpise, I weighed F*ing 188 again. Back to what I weighed last Friday. Now, I have still lost weight compared to when I started 3 weeks ago, there is no doubt there, and I do not have a way to test BF%, and its just to difficult really to compare 1 week photos. Lets just say I'm quite disapointed. It could be just a weight fluctuation, so I am going to weigh myself again tomorrow morning and Sunday morning. If they differ by a lot, then its just a fluctuation, if not, then I'M PISSED  My goal while I was here was to get down to at least almost seeing my abs. I have 5-6 more weeks. I'll have pics up next week and you guys can be the judge of whether I can do it or not. Thanks for listening to my Rant! -Zach
__________________
If you really want something you'll find a way to get it, if not you'll find an excuse
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08-26-2006, 06:55 AM
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Saturday August 25 Week 4 Day 1
Chest/Back Fat Loss Workout ^#=either the weight or the set went up by the number indicated Supersets #A and #B not rest b/w exercises, 1 rest between sets. 1A) DB Flat Press (3x6) 95^5/6, 95^5/5, 95^5/4 1B) BB Bent-Over Row (3x8) 165/8, 165/7, 165/5 ^^^ did worse on hte bent over rows but I also only had access to a 3/4" bar so that could be why? I think those bars weigh more and are definitely harder to hold 2A) DB Triple Press (3x6) 60(6/6/6), 60(6/6^1/6^2), 60(6/4/4) 2B) 1 Arm DB Row (3x6) 95^5/6, 95^5/6, 95^5/5 3A) Deadlift (3x20) 145^5/20, 145^5/20, 145^5/20 **For those who dont know what a triple press is, you put a bench at 1 step below 90 degrees, do your reps, drop it down half way, do your reps, and then drop it down to 0 degrees and do your reps without any breaks in between. HIIT 3Min Warm up 30 sec 9/10 sprint 30 sec 3/10 fast walk 6 intervals 3 min cool down NOTES: I feel absolutely exhausted after my workout today. I upped my intensity on my HIIT so I'm pretty fried. I cant wait until my PWO Shake kicks in to give me back some energy. Other than that, I cant believe I am pressing 95lb dumbells!
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If you really want something you'll find a way to get it, if not you'll find an excuse
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08-26-2006, 08:31 AM
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Well its hard to tell.... The beginning of may i was doing 3 sets of 8 with 70 lb DB's?? so about 5lbs a month when you start getting into the heavier weights?? You could probably do it in a year to a year and a half depending on your training and your nutrition. Basically every other month I switch b/w DB Flat press and BB flat press....I am going to be doing 3 sets of 8 for BB starting next week so I am interested and seeing if that weight went up at all?
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If you really want something you'll find a way to get it, if not you'll find an excuse
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08-26-2006, 08:55 AM
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LoL
Thats hard to tell again b/c the type of BP usually changes. For instance, 1 month I'll do DB Flat press 3x8, next month I'll close grip BB 3x10, next month DB flat press 3x6, next month BB 3x6, etc. So last month I did BB Flat press at 3x6 ended up at 215-220 around there. I'll be doing BB Flat press again, but its going to be 3x8 this time...but If all goes well I should still be at 215-220 or even 225??? I'll let you know next week  .
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If you really want something you'll find a way to get it, if not you'll find an excuse
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