Day 321
B- 6 oz ff yogurt with Fiber One cereal
L-Left over battered cod fillet, grilled veggies
D- lg amount of steak 16 oz? yellow rice (2 servings), broccoli rabe, slice of challah bread. 2 Milano cookies
Late night - 2 bowls of Crispex cereal with ff milk, handful of walnuts
Exercise:
Strength Training with personal trainer:
(Right leg only) leg press 70# 12 ea.
(Left leg only) leg press 70 # 12 ea.
(Right leg only) standing leg curl 30# 12 ea.
(Left leg only) standing leg curl 30 # 12 ea.
Hammer Strength iso pull downs 140# 12 ea.
Hammer Strength iso chest press 110# 12 ea.
Dumbells :
Shrugs (42.5 lbs) (started on 2nd circuit) 12 ea.
Alternating front raises (17.5 lbs) 12 each arm
Standing Kickbacks (17.5 lbs) 12 ea.
Curls (17.5 lbs) 12 each arm
Knee raises on Roman Chair (don't go all the way down with knees and keep pelvis tilted forward) (circuits 1-4): 20, 20, 20, 25
Repeated above circuit 3 more times for a total of 4 go-arounds.
L-Left over battered cod fillet, grilled veggies
D- lg amount of steak 16 oz? yellow rice (2 servings), broccoli rabe, slice of challah bread. 2 Milano cookies
Late night - 2 bowls of Crispex cereal with ff milk, handful of walnuts
Exercise:
Strength Training with personal trainer:
(Right leg only) leg press 70# 12 ea.
(Left leg only) leg press 70 # 12 ea.
(Right leg only) standing leg curl 30# 12 ea.
(Left leg only) standing leg curl 30 # 12 ea.
Hammer Strength iso pull downs 140# 12 ea.
Hammer Strength iso chest press 110# 12 ea.
Dumbells :
Shrugs (42.5 lbs) (started on 2nd circuit) 12 ea.
Alternating front raises (17.5 lbs) 12 each arm
Standing Kickbacks (17.5 lbs) 12 ea.
Curls (17.5 lbs) 12 each arm
Knee raises on Roman Chair (don't go all the way down with knees and keep pelvis tilted forward) (circuits 1-4): 20, 20, 20, 25
Repeated above circuit 3 more times for a total of 4 go-arounds.
Posted: Tue - February 15, 2005 at 08:01 AM
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Stats
Me: 40 yr. old male
Height: 5'7"
Goal Weight: 170 lbs.
Heaviest: 260 lbs. April 1, 2003
Made it to: 207lbs. July 3, 2003
My Scale starts "malfunctioning": October 2003
Re-start Weight: 245 lbs., April 1, 2004
4/1/04 245 lbs.
4/8/04 235 lbs. -10 lbs.
4/16/04 228 lbs. - 7 lbs.
4/23/04 228.5 lbs. + .5 lbs.
4/30/04 224.5 lbs. - 4 lbs.
5/06/04 222.5 lbs. - 2 lbs.
5/07/04 225 lbs. +2.5 lbs.
5/12/04 217.5 lbs. -7.5 lbs.
5/21/04 217.5 lbs. 0 lbs.
6/01/04 212.5 lbs. - 5 lbs.
6/05/04 210 lbs. -2.5 lbs.
6/14/04 208.5 lbs. -1.5 lbs.
6/20/04 205 lbs. - 3.5 lbs.
6/27/04 201.5 lbs. -3.5 lbs.
7/04/04 200 lbs. -1.5 lbs.
7/11/04 200 lbs. 0 lbs.
7/17/04 195 lbs. -5 lbs.
8/1/04 197.5 lbs. +2.5 lbs.
8/7/04 191.5 lbs -6 lbs.
8/14/04 191.5 lbs. 0 lbs.
8/21/04 195 lbs. +3.5 lbs.
8/28/04 199.5 lbs. +4.5 lbs.
9/04/04 200 lbs. +.5 lbs.
9/11/04 195.5 lbs. -4.5 lbs.
9/18/04 195.0 lbs. -.5 lbs.
9/25/04 201.5 lbs. +6.5 lbs.
10/1/04 197.5 lbs. -4 lbs.
10/8/04 200 lbs. +2.5 lbs.
10/19/04 205 lbs. +2.5 lbs
10/22/04 200 lbs. -5 lbs.
10/25/04 208 lbs. 8 lbs. (Jack Daniel's BBQ Weekend)
10/30/04 207.5 lbs. -1.5 lbs.
11/01/04 207.5 lbs. 0 lbs.
11/06/04 210 lbs. +2.5 lbs.
11/10/04 205 lbs. -5 lbs.
11/13/04 207.5 lbs. -2.5 lbs.
11/15/04 205 lbs. +2.5 lbs.
11/20/04 209 lbs. +4.5 lbs.
11/27/04 209.5 lbs. +.5 lbs.
11/30/04 212.5 lbs. +3 lbs. (Bad eating weekend)
12/06/04 207.5 lbs. -5 lbs. (95% on plan, no bad eats after dinner, exercise)
12/13/04 205 lbs. -2.5 lbs.
12/20/04 208.5 lbs. +3.5 lbs. (some water retention involved?:was 205 yesterday afternoon)
12/27/04 210 lbs. +1.5 lbs. (Ate all weekend- Christmas Eve food fest -no weekend exercise)
01/03/04 207.5 lbs. -2.5 lbs. (Ate all weekend again, but had more good days with good workouts)
01/10/04 206 lbs. -1.5 lbs.
1/31/04 208 lbs. weighed on a "doctor's" scale at gym and Y; my scale at home is about 3-5 lbs. light. I will go by the gym scale til I get a new one.
Most Lost on The Last Diet: 53.5 lbs. 8/7/04 (65 lbs. since March 2003)
Height: 5'7"
Goal Weight: 170 lbs.
Heaviest: 260 lbs. April 1, 2003
Made it to: 207lbs. July 3, 2003
My Scale starts "malfunctioning": October 2003
Re-start Weight: 245 lbs., April 1, 2004
4/1/04 245 lbs.
4/8/04 235 lbs. -10 lbs.
4/16/04 228 lbs. - 7 lbs.
4/23/04 228.5 lbs. + .5 lbs.
4/30/04 224.5 lbs. - 4 lbs.
5/06/04 222.5 lbs. - 2 lbs.
5/07/04 225 lbs. +2.5 lbs.
5/12/04 217.5 lbs. -7.5 lbs.
5/21/04 217.5 lbs. 0 lbs.
6/01/04 212.5 lbs. - 5 lbs.
6/05/04 210 lbs. -2.5 lbs.
6/14/04 208.5 lbs. -1.5 lbs.
6/20/04 205 lbs. - 3.5 lbs.
6/27/04 201.5 lbs. -3.5 lbs.
7/04/04 200 lbs. -1.5 lbs.
7/11/04 200 lbs. 0 lbs.
7/17/04 195 lbs. -5 lbs.
8/1/04 197.5 lbs. +2.5 lbs.
8/7/04 191.5 lbs -6 lbs.
8/14/04 191.5 lbs. 0 lbs.
8/21/04 195 lbs. +3.5 lbs.
8/28/04 199.5 lbs. +4.5 lbs.
9/04/04 200 lbs. +.5 lbs.
9/11/04 195.5 lbs. -4.5 lbs.
9/18/04 195.0 lbs. -.5 lbs.
9/25/04 201.5 lbs. +6.5 lbs.
10/1/04 197.5 lbs. -4 lbs.
10/8/04 200 lbs. +2.5 lbs.
10/19/04 205 lbs. +2.5 lbs
10/22/04 200 lbs. -5 lbs.
10/25/04 208 lbs. 8 lbs. (Jack Daniel's BBQ Weekend)
10/30/04 207.5 lbs. -1.5 lbs.
11/01/04 207.5 lbs. 0 lbs.
11/06/04 210 lbs. +2.5 lbs.
11/10/04 205 lbs. -5 lbs.
11/13/04 207.5 lbs. -2.5 lbs.
11/15/04 205 lbs. +2.5 lbs.
11/20/04 209 lbs. +4.5 lbs.
11/27/04 209.5 lbs. +.5 lbs.
11/30/04 212.5 lbs. +3 lbs. (Bad eating weekend)
12/06/04 207.5 lbs. -5 lbs. (95% on plan, no bad eats after dinner, exercise)
12/13/04 205 lbs. -2.5 lbs.
12/20/04 208.5 lbs. +3.5 lbs. (some water retention involved?:was 205 yesterday afternoon)
12/27/04 210 lbs. +1.5 lbs. (Ate all weekend- Christmas Eve food fest -no weekend exercise)
01/03/04 207.5 lbs. -2.5 lbs. (Ate all weekend again, but had more good days with good workouts)
01/10/04 206 lbs. -1.5 lbs.
1/31/04 208 lbs. weighed on a "doctor's" scale at gym and Y; my scale at home is about 3-5 lbs. light. I will go by the gym scale til I get a new one.
Most Lost on The Last Diet: 53.5 lbs. 8/7/04 (65 lbs. since March 2003)
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Published On: Feb 16, 2005 08:03 AM
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Published On: Feb 16, 2005 08:03 AM