Toast
Member
- Joined
- Feb 4, 2021
Got the idea from Master weight loss log.
I like being able to see the weeks progress on one post rather then individual days in a physical journal. I think visually seeing what ive done every week will help me stay accountable with my workouts
i think ima fill in ahead of time so I can plan what I want to do on certain days as well.
Sunday 4/18/2021
Couch to 10k Run week 4 run 3
5min warmup walk - 3 min jog - 90sec walk - 5 min jog - 2.5 min walk - 3 min jog - 90sec walk - 5 min jog - 5 min cooldown walk
Ran with my buddy and I was able to keep a conversation while running for most of the time. Feels good to have decent enough cardio to be able to talk and run.
My friend is currently in the Police Academy, and has been running like 5 times a week. For the last min of the 5 min jog we upped the pace and I was out running him for a bit. He said once I picked up the speed he couldn't keep up, but towards the end of the 1min I slowed down. Feels good to know my cardio is on par with his. Also the new running shoes I got are amazing. My feet feel lighter and bouncier while wearing them. Brooks Ghost 13 for anyone wondering. Amazing shoe so far.
Did week 3 day 2 of the 100 pushup Challenge
20-25-15-15-30 = 105 pushups total
This was fairly challenging towards the end. The first 3 sets went well, but the last 30 pushups were tough and I really pushed myself to get from 25 to 30 pushups at the end for that little bit of extra gains.
Really like the progression of this program. It makes doing a lot of pushups easy so far. Didn't ever really think I would be able to do 105 pushups in a single session. Usually I would do like 20/20/20 and be gassed. But this makes it doable.
Monday 4/19/2021
Workout: 2:10pm-3:45pm
3 min Jump rope
Deadlift - 135x2 - 155x10 - 185x5 - 205x5 - 255x5 - 255x5 - 260x5
Military Press - 65x10 - 95x8 - 105x8 - 105x8
Landmine Row - 45x12 - 90x12 - 100x12 - 100x12
Dumbell Fly - 15x12 - 20x12 - 20x12
Skull Crusher 45x12 (Elbows didn't feel great)
Tricep Extension 35x12 - 45x12
Tibialis Raises - 10x12 - 15x12 - 15x12
Crunches 40 - 40 - 40
Deadlift felt fine. Might have to think about getting a new belt since the one I bought doesn't fit since I've lost so much weight. Good and bad problem.
Skull crushers didn't feel great. very uncomfortable on the elbows which is unusual for this exercise for me. Might have just been too heavy
Morning Weight - Forgot to step on scale. Probably close to 185
Calories Count - 1087 not on purpose, just forgot to eat a larger lunch then I normally eat
Tuesday 4/20/2021
Morning Weight - 184.5
Night Time weight - 186.2
Food Log:
Breakfast - French Toast - 316 cal
Lunch - Banana Protein Shake - 415 cal
Dinner - Chipotle Burrito Bowl - 635 cal
Snack - Hand full of tortilla chips - 50 cal?
Oat milk for coffee - 45 cal
Atomic Fire Ball - 50cal
Total for the day - 1481
Don't really feel hungry at all at the end of the day.
Week 5 Couch to 10k Day 1 - 350 calories burnt - 2.4 miles ran total - 30.44 min total
5min warmup walk - 5min jog - 3min walk - 5min jog - 3min walk - 5min jog - 5min cooldown walk
Run was fine, Legs felt decent. Fuckin windy as fuck though
Week 4 day 1 of 100 pushup Program
21 - 25 - 21 - 21 - 35 = 123 total - 60 second rest between sets
Fuckkkk this day was tough. last 50 pushups were tough. Probably didn't help that I had some chest workout yesterday. Or that it was post run with no food. Got it done tho.
Total Steps for the day - 24,871 - 12.68 miles - 2798 calories burnt apparently. Doesn't really feel like it though, but idk
Wednesday 4/21/2021
Morning Weight - 183.6
Night time Weight - 185.6
Food Log:
Breakfast - Cinnamon Oatmeal - 423 cal
Lunch - Salmon Teriyaki Poke - 522 cal
Dinner - Mocha Protein Shake - 415 cal
Snacks - cookies - 120 cal
- Peanut butter Caramel Protein Ice cream - 260( Walden farms 0 calorie Carmel syrup is
)
Total For the day - 1740 cal
Workout start time 8:00pm - finish 9:15pm
ATG Split Squat - BWx10 - BWx10 - 20x10
Incline Barbell Press - 65x10 - 95x10 - 105x10 - 105x10
Bent Over Row - 95x12 - 115x12 - 115x12
Face Pull - 25x12 - 35x12 - 45x12
Russian Twist - 25x20 - 25x20 - 25x20
Seated Good Morning - 10x10 - 10x10 - 15x10
Seated Butter fly Stretch
Hamstring Stretch
Total Steps for the Day - 8919 steps - 4.31 miles - 380 calories
Thursday 4/22/2021
Morning Weight - 183.6
Night time Weight - 185.4
Food Log:
Breakfast - Beef Chow Mein - 685 cal
Lunch - Mocha Protein Shake - 415 cal
Dinner - Ikes Sandwich - 460 cal
Snacks - Apple caramel lollipop 60 cal
Total For the day - 1620 cal
Couch to 10k Week 5 Day 2 - 337.4 calories burnt - 2.3 miles - 31 min total
5min warmup walk - 8min jog (~3/4mile) - 5min walk - 8min jog (~3/4mile) - 5 min cool down walk
Generally I have left hip flexor tightness and popping, but I think the stretching yesterday helped. Hips felt pretty good and open. Going to have to continue stretching.
Duck walk up the hill to my house
.1mile 69ft in elevation change
This was probably harder then the whole run. Also probably looked really funny while dying walking up the hill lol
Week 4 Day 2 of 100 Pushup Program
25 - 29 - 25 - 25 - 36 = 140 total
Total Steps for the day - 8785 - 4.82 miles - 539 calories
Friday 4/23/2021
Morning Weight - 183.6
Night Weight - 185.7
Rest Day
Food Log:
Breakfast - French Toast - 316 cal
Lunch - Mocha Protein Shake - 415 cal
Dinner - Butter chicken and Garlic Naan ~ 658 Cal
Total For the day - 1389
Again, I ate too little :/
Total steps for the day - 3295 - 1,58 miles - 150 calories
Gotta actively increase steps on days I sit down at work all the time, or do some cardio or sumthin
Saturday 4/24/2021
Morning weight - 184.6
Night Weight -186.5
Planning to do 30 min of Stationary bike - 350cal?
Sherriff Deputy Physical Test - Passed!!!
100 Pushup Challenge week 4
29-33-29-29-40
Food Log:
Breakfast - Chocolate Oatmeal - 460 cal
Lunch - Rice Crackers and Beef Chowmein - 271 cal
Dinner - Dim sum - hard to calculate, probably 1000cal
Snacks - Peanut brittle - 150 Cal
- Caramel rice crackers -150 cal
cookies 250 cal
Total For the day - 2188
Let my diet slip because I was celebrating passing this stage of the Sherriff test. One day wont throw a wrench in the plan.
Weeks end Reflection
Average morning Weight 183.98
I feel happy with my physical activity. I either worked out or ran every day of the week besides the rest day. I probably could have done some "active rest" on the rest day. Like 30 min on the stationary bike. Not really a huge impact though. Weights went up during the week in the gym so that's nice. I don't think i was pushing to failure on some lifts so there's still some room to grow and find my max weight per exercise
Diet stayed pretty tight the whole week, and the scale reflected it i think. Dipped into the 183lbs which is nice. So ~1lb lost this week which is fine. initially I wanted to lose 5 lbs this month but my diet was thrown off because of my vacation. Now I'm more trying to stay consistent with weight loss rather then pushing my body to meet deadlines. A steady 1 or 2 lbs per week is fine with me. Ill get to where i want eventually.
I like being able to see the weeks progress on one post rather then individual days in a physical journal. I think visually seeing what ive done every week will help me stay accountable with my workouts
i think ima fill in ahead of time so I can plan what I want to do on certain days as well.
Sunday 4/18/2021
Couch to 10k Run week 4 run 3
5min warmup walk - 3 min jog - 90sec walk - 5 min jog - 2.5 min walk - 3 min jog - 90sec walk - 5 min jog - 5 min cooldown walk
Ran with my buddy and I was able to keep a conversation while running for most of the time. Feels good to have decent enough cardio to be able to talk and run.
My friend is currently in the Police Academy, and has been running like 5 times a week. For the last min of the 5 min jog we upped the pace and I was out running him for a bit. He said once I picked up the speed he couldn't keep up, but towards the end of the 1min I slowed down. Feels good to know my cardio is on par with his. Also the new running shoes I got are amazing. My feet feel lighter and bouncier while wearing them. Brooks Ghost 13 for anyone wondering. Amazing shoe so far.
Did week 3 day 2 of the 100 pushup Challenge
20-25-15-15-30 = 105 pushups total
This was fairly challenging towards the end. The first 3 sets went well, but the last 30 pushups were tough and I really pushed myself to get from 25 to 30 pushups at the end for that little bit of extra gains.
Really like the progression of this program. It makes doing a lot of pushups easy so far. Didn't ever really think I would be able to do 105 pushups in a single session. Usually I would do like 20/20/20 and be gassed. But this makes it doable.
Monday 4/19/2021
Workout: 2:10pm-3:45pm
3 min Jump rope
Deadlift - 135x2 - 155x10 - 185x5 - 205x5 - 255x5 - 255x5 - 260x5
Military Press - 65x10 - 95x8 - 105x8 - 105x8
Landmine Row - 45x12 - 90x12 - 100x12 - 100x12
Dumbell Fly - 15x12 - 20x12 - 20x12
Skull Crusher 45x12 (Elbows didn't feel great)
Tricep Extension 35x12 - 45x12
Tibialis Raises - 10x12 - 15x12 - 15x12
Crunches 40 - 40 - 40
Deadlift felt fine. Might have to think about getting a new belt since the one I bought doesn't fit since I've lost so much weight. Good and bad problem.
Skull crushers didn't feel great. very uncomfortable on the elbows which is unusual for this exercise for me. Might have just been too heavy
Morning Weight - Forgot to step on scale. Probably close to 185
Calories Count - 1087 not on purpose, just forgot to eat a larger lunch then I normally eat
Tuesday 4/20/2021
Morning Weight - 184.5
Night Time weight - 186.2
Food Log:
Breakfast - French Toast - 316 cal
Lunch - Banana Protein Shake - 415 cal
Dinner - Chipotle Burrito Bowl - 635 cal
Snack - Hand full of tortilla chips - 50 cal?
Oat milk for coffee - 45 cal
Atomic Fire Ball - 50cal
Total for the day - 1481
Don't really feel hungry at all at the end of the day.
Week 5 Couch to 10k Day 1 - 350 calories burnt - 2.4 miles ran total - 30.44 min total
5min warmup walk - 5min jog - 3min walk - 5min jog - 3min walk - 5min jog - 5min cooldown walk
Run was fine, Legs felt decent. Fuckin windy as fuck though
Week 4 day 1 of 100 pushup Program
21 - 25 - 21 - 21 - 35 = 123 total - 60 second rest between sets
Fuckkkk this day was tough. last 50 pushups were tough. Probably didn't help that I had some chest workout yesterday. Or that it was post run with no food. Got it done tho.
Total Steps for the day - 24,871 - 12.68 miles - 2798 calories burnt apparently. Doesn't really feel like it though, but idk
Wednesday 4/21/2021
Morning Weight - 183.6
Night time Weight - 185.6
Food Log:
Breakfast - Cinnamon Oatmeal - 423 cal
Lunch - Salmon Teriyaki Poke - 522 cal
Dinner - Mocha Protein Shake - 415 cal
Snacks - cookies - 120 cal
- Peanut butter Caramel Protein Ice cream - 260( Walden farms 0 calorie Carmel syrup is
)Total For the day - 1740 cal
Workout start time 8:00pm - finish 9:15pm
ATG Split Squat - BWx10 - BWx10 - 20x10
Incline Barbell Press - 65x10 - 95x10 - 105x10 - 105x10
Bent Over Row - 95x12 - 115x12 - 115x12
Face Pull - 25x12 - 35x12 - 45x12
Russian Twist - 25x20 - 25x20 - 25x20
Seated Good Morning - 10x10 - 10x10 - 15x10
Seated Butter fly Stretch
Hamstring Stretch
Total Steps for the Day - 8919 steps - 4.31 miles - 380 calories
Thursday 4/22/2021
Morning Weight - 183.6
Night time Weight - 185.4
Food Log:
Breakfast - Beef Chow Mein - 685 cal
Lunch - Mocha Protein Shake - 415 cal
Dinner - Ikes Sandwich - 460 cal
Snacks - Apple caramel lollipop 60 cal
Total For the day - 1620 cal
Couch to 10k Week 5 Day 2 - 337.4 calories burnt - 2.3 miles - 31 min total
5min warmup walk - 8min jog (~3/4mile) - 5min walk - 8min jog (~3/4mile) - 5 min cool down walk
Generally I have left hip flexor tightness and popping, but I think the stretching yesterday helped. Hips felt pretty good and open. Going to have to continue stretching.
Duck walk up the hill to my house
.1mile 69ft in elevation change
This was probably harder then the whole run. Also probably looked really funny while dying walking up the hill lol
Week 4 Day 2 of 100 Pushup Program
25 - 29 - 25 - 25 - 36 = 140 total
Total Steps for the day - 8785 - 4.82 miles - 539 calories
Friday 4/23/2021
Morning Weight - 183.6
Night Weight - 185.7
Rest Day
Food Log:
Breakfast - French Toast - 316 cal
Lunch - Mocha Protein Shake - 415 cal
Dinner - Butter chicken and Garlic Naan ~ 658 Cal
Total For the day - 1389
Again, I ate too little :/
Total steps for the day - 3295 - 1,58 miles - 150 calories
Gotta actively increase steps on days I sit down at work all the time, or do some cardio or sumthin
Saturday 4/24/2021
Morning weight - 184.6
Night Weight -186.5
Planning to do 30 min of Stationary bike - 350cal?
Sherriff Deputy Physical Test - Passed!!!
100 Pushup Challenge week 4
29-33-29-29-40
Food Log:
Breakfast - Chocolate Oatmeal - 460 cal
Lunch - Rice Crackers and Beef Chowmein - 271 cal
Dinner - Dim sum - hard to calculate, probably 1000cal
Snacks - Peanut brittle - 150 Cal
- Caramel rice crackers -150 cal
cookies 250 cal
Total For the day - 2188
Let my diet slip because I was celebrating passing this stage of the Sherriff test. One day wont throw a wrench in the plan.
Weeks end Reflection
Average morning Weight 183.98
I feel happy with my physical activity. I either worked out or ran every day of the week besides the rest day. I probably could have done some "active rest" on the rest day. Like 30 min on the stationary bike. Not really a huge impact though. Weights went up during the week in the gym so that's nice. I don't think i was pushing to failure on some lifts so there's still some room to grow and find my max weight per exercise
Diet stayed pretty tight the whole week, and the scale reflected it i think. Dipped into the 183lbs which is nice. So ~1lb lost this week which is fine. initially I wanted to lose 5 lbs this month but my diet was thrown off because of my vacation. Now I'm more trying to stay consistent with weight loss rather then pushing my body to meet deadlines. A steady 1 or 2 lbs per week is fine with me. Ill get to where i want eventually.
