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    Discussion in 'Over Age 35' started by alomjabpd, Feb 24, 2012.

    1. alomjabpd

      alomjabpd Well-Known Member

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      Height: 5' 10"

      From this thread (http://forum.bodybuilding.com/showth...hp?t=141347531), I decided to start a journal. I don't really need a place to log stuff, I have all of that. I wanted to put my stuff up here publicly, to get some feedback.

      I really struggle with my diet and I have this stupid fear of getting fat again. That all ends now.

      Here's the short story of what the above thread was about.

      I have spent years eating at a deficit in an attempt to get really lean. I was going nowhere. I wasn't getting any stronger (duh) and my fat loss would always stall out, regardless of severely undereating. There was a time where I was only eating 1000 calories per day a few years ago and it was pretty much a lose/lose situation.

      As of 11/4/2011, I had spent roughly 6 weeks eating 1600 calories a day, and I was completely stuck at 187 lbs.

      Thanks to the advice of several people here, I decided to eat more. Every 2 weeks, I added 200 calories.

      On 12/16/2011 I got up to 2400 calories/day and 198 lbs. To me, that felt like a truckload of food every day. I decided to ride out the holidays and hang out there for some time and see what happens.

      Here are the results of my weekly weigh-ins, post holidays.

      Date: 1/6/2012
      Intake: 2400 calories
      Weight: 197.80 lbs
      Neck: 15.75" (MyoTape circumference measurement)
      Waist: 36.25" (MyoTape circumference measurement)
      Suprailiac: 11.00mm (SlimGuide Caliper measurement)
      Chest: 8.50mm (SlimGuide Caliper measurement)
      Abdomen: 17.00mm (SlimGuide Caliper measurement)
      Thigh: 7.00mm (SlimGuide Caliper measurement)

      Now that you know the units and where the numbers come from, I'll leave that out to avoid clutter.


      Date: 1/13/2012
      Intake: 2400
      Weight: 198.00
      Neck: 15.50
      Waist: 36.50
      Suprailiac: 11.00
      Chest: 8.00
      Abdomen: 17.00
      Thigh: 7.00

      Date: 1/20/2012
      Intake: 2400
      Weight: 197.40
      Neck: 15.25
      Waist: 36.25
      Suprailiac: 11.00
      Chest: 9.00
      Abdomen: 16.00
      Thigh: 6.00

      Date: 1/27/2012
      Intake: 2400
      Weight: 198.00
      Neck: 15.50
      Waist: 36.25
      Suprailiac: 10.50
      Chest: 8.50
      Abdomen: 15.50
      Thigh: 7.00

      Date: 2/3/2012
      Intake: 2400
      Weight: 198.60
      Neck: 15.50
      Waist: 36.25
      Suprailiac: 9.00
      Chest: 8.50
      Abdomen: 16.50
      Thigh: 6.00

      My measurements seem pretty stable at 2400. I feel more energetic and my lifts are getting stronger. Now it's time to try more food!

      Date: 2/10/2012
      Intake: 2600
      Weight: 198.40
      Neck: 15.50
      Waist: 36.25
      Suprailiac: 11.50
      Chest: 8.00
      Abdomen: 15.00
      Thigh: 7.00

      Date: 2/17/2012
      Intake: 2600
      Weight: 198.60
      Neck: 15.50
      Waist: 36.50
      Suprailiac: 10.00
      Chest: 9.00
      Abdomen: 15.50
      Thigh: 7.00

      Date: 2/24/2012
      Intake: 2600
      Weight: 197.60
      Neck: 15.50
      Waist: 36.25
      Suprailiac: 11.00
      Chest: 8.50
      Abdomen: 15.50
      Thigh: 7.00

      What's going on here? Eat more and lose weight? Is this working? Maybe! I'm going to stay at 2600 for 2 more weeks and see what happens.

      Training schedule:

      Monday - Chest/Biceps
      BB Bench: 4x6
      BB Incline Bench: 4x6
      DB Fly: 3x10
      Chinup: 3xFailure
      EZ Bar Curl: 3x10
      DB Curl: 3x10
      Concentration Curl: 3x10

      Tuesday - Legs
      Squat: 3x5
      Front Squat: 3x6
      Good Morning: 3x10
      Leg Press: 3x8
      BB Lunge: 3x10
      Calf Raise: 5x10

      Wednesday - Active Recovery
      usually some light cardio for 20-25 minutes

      Thursday - Shoulders/Triceps
      BB Press: 4x6
      Close Grip Bench: 4x6
      DB Press: 3x8
      BB Upright Row: 3x8
      Lateral Raise: 3x10
      Dip: 3x10
      Rope Pushdown: 3x10
      DB Tricep Extension: 3x10

      Friday - Back
      Deadlift: 3x5
      Pullup: 3xFailure
      Pendlay Row: 3x6
      Pulldown: 3x8
      Seated Row: 3x8
      DB Row: 3x8

      Saturday - Cardio
      Winter: HIIT (because indoor cardio sucks and I want it overwith ASAP)
      Summer: Mountain Bike Ride
       
    2. baletki

      baletki Well-Known Member

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      jdtemple's Journal

      Time for some macros. At 2600 calories per day, here are my targets:

      Cals: 2,600.00
      Pro: 198.00-247.50
      Fat: 69.30-89.10
      Carb: 202.03-296.08

      A typical day looks like this:

      Cals: 2597
      Pro: 229.6
      Fat: 91.2
      Carb: 218.1
       
    3. baletki

      baletki Well-Known Member

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      jdtemple's Journal

      Progress photos up until this point can be seen here:

      https://picasaweb.google.com/jesse.t...CLX-x9fzu4LofQ

      I won't go through the hassle of embedding all of the photos. I may embed future photos in this thread.

      If you go in there and look, you can clearly see weeks and weeks of photos with very little change. Saying I'm frustrated is putting it lightly.
       
    4. casse

      casse Well-Known Member

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      jdtemple's Journal

      Last edited by jdtemple; Today at 11:15 AM.
       
    5. herunder88

      herunder88 Well-Known Member

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      jdtemple's Journal

      Here's a dump from GymBuddy up until yesterday. 1/16/2012 was when I made the move to the new split I talked about above. I have been sick recently, and that accounts for some of the partial days and skipped days.

      Gym Buddy Set Report

      All Workouts and All Exercises

      1/16/12 BB Bench in Mon: Chest/Biceps
      4:27:51 PM 45 x 10
      4:27:55 PM 135 x 10
      4:28:05 PM 175 x 6
      4:30:59 PM 195 x 6
      4:33:11 PM 195 x 6
      4:35:40 PM 195 x 6

      1/16/12 BB Incline Bench in Mon: Chest/Biceps
      4:39:18 PM 185 x 6
      4:41:23 PM 185 x 6
      4:44:23 PM 185 x 6

      1/16/12 DB Fly in Mon: Chest/Biceps
      4:47:17 PM 50 x 10
      4:48:48 PM 50 x 10
      4:50:46 PM 50 x 10

      1/16/12 Chinup in Mon: Chest/Biceps
      4:52:08 PM 0 x 9
      4:54:24 PM 0 x 7
      4:56:34 PM 0 x 6

      1/16/12 EZ Bar Curl in Mon: Chest/Biceps
      4:59:21 PM 80 x 10
      5:01:13 PM 80 x 10
      5:03:25 PM 80 x 10

      1/16/12 DB Curl in Mon: Chest/Biceps
      5:06:21 PM 60 x 10
      5:08:16 PM 60 x 10
      5:10:12 PM 60 x 10

      1/17/12 Squat in Tue: Legs
      4:31:21 PM 0 x 10
      4:31:24 PM 45 x 10
      4:33:07 PM 135 x 8
      4:34:57 PM 185 x 6
      4:37:09 PM 225 x 6
      4:39:31 PM 255 x 5
      4:42:29 PM 275 x 5
      4:45:19 PM 275 x 5
      4:48:35 PM 275 x 5

      1/17/12 Front Squat in Tue: Legs
      4:53:41 PM 115 x 6
      4:55:31 PM 115 x 6
      4:57:26 PM 115 x 6

      1/17/12 Good Morning in Tue: Legs
      5:00:46 PM 110 x 10
      5:02:30 PM 110 x 10
      5:05:17 PM 110 x 10

      1/17/12 Leg Press in Tue: Legs
      5:08:01 PM 360 x 8
      5:10:04 PM 360 x 8
      5:11:50 PM 360 x 8

      1/17/12 BB Lunge in Tue: Legs
      5:14:26 PM 95 x 10
      5:16:47 PM 95 x 10
      5:19:35 PM 95 x 10

      1/17/12 Calf Raise in Tue: Legs
      5:22:02 PM 450 x 10
      5:23:45 PM 450 x 10
      5:25:04 PM 450 x 10
      5:26:48 PM 450 x 10
      5:28:39 PM 450 x 10

      1/19/12 BB Press in Thur: Shoulders/Triceps
      12:16:39 PM 45 x 15
      12:18:21 PM 75 x 10
      12:22:34 PM 100 x 6
      12:25:18 PM 120 x 6
      12:27:12 PM 120 x 6
      12:29:15 PM 120 x 6
      12:31:10 PM 120 x 6

      1/19/12 Close Grip Bench in Thur: Shoulders/Triceps
      12:34:09 PM 95 x 8
      12:36:08 PM 125 x 8
      12:38:13 PM 155 x 6
      12:39:39 PM 155 x 6
      12:41:27 PM 155 x 6
      12:42:59 PM 155 x 6

      1/19/12 DB Press in Thur: Shoulders/Triceps
      12:46:15 PM 90 x 8
      12:48:01 PM 90 x 8
      12:49:45 PM 90 x 7

      1/19/12 BB Upright Row in Thur: Shoulders/Triceps
      12:51:05 PM 45 x 10
      12:52:55 PM 65 x 8
      12:55:37 PM 65 x 8
      12:56:58 PM 65 x 8

      1/19/12 Lateral Raise in Thur: Shoulders/Triceps
      12:58:45 PM 30 x 10
      1:00:06 PM 30 x 10
      1:01:38 PM 30 x 10

      1/19/12 Dip in Thur: Shoulders/Triceps
      1:04:03 PM 0 x 10
      1:05:16 PM 0 x 10
      1:06:37 PM 0 x 10

      1/19/12 Rope Pushdown in Thur: Shoulders/Triceps
      1:08:25 PM 50 x 10
      1:09:52 PM 50 x 10
      1:11:34 PM 50 x 10

      1/19/12 DB Tricep Extension in Thur: Shoulders/Triceps
      1:13:48 PM 20 x 10
      1:15:26 PM 20 x 10
      1:17:23 PM 20 x 10

      1/20/12 Deadlift in Fri: Back
      4:34:12 PM 225 x 8
      4:36:21 PM 275 x 5
      4:38:51 PM 315 x 5
      4:41:34 PM 335 x 5
      4:44:41 PM 355 x 5
      4:47:53 PM 355 x 4
      4:50:14 PM 355 x 4

      1/20/12 Pullup in Fri: Back
      4:54:58 PM 0 x 6
      4:57:19 PM 0 x 6
      4:59:50 PM 0 x 5

      1/20/12 BB Row in Fri: Back
      5:02:44 PM 115 x 6
      5:04:36 PM 115 x 6
      5:06:23 PM 115 x 6

      1/20/12 Pulldown in Fri: Back
      5:10:31 PM 90 x 8
      5:11:27 PM 90 x 8
      5:12:47 PM 90 x 8

      1/20/12 Seated Row in Fri: Back
      5:14:47 PM 90 x 8
      5:15:57 PM 90 x 8
      5:17:16 PM 90 x 8

      1/20/12 DB Row in Fri: Back
      5:21:07 PM 70 x 8
      5:22:34 PM 70 x 8
      5:24:13 PM 70 x 8

      Weigh In:
      Date: 1/20/2012
      Intake: 2400
      Weight: 197.40
      Neck: 15.25
      Waist: 36.25
      Suprailiac: 11.00
      Chest: 9.00
      Abdomen: 16.00
      Thigh: 6.00

      Pic:

      [​IMG]
       
    6. Capone

      Capone Well-Known Member

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      jdtemple's Journal

      Last edited by jdtemple; Today at 11:23 AM.
       
    7. parnassto

      parnassto Well-Known Member

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      jdtemple's Journal

      1/23/12 BB Bench in Mon: Chest/Biceps
      4:29:30 PM 45 x 20
      4:31:45 PM 135 x 10
      4:32:43 PM 175 x 6
      4:35:28 PM 195 x 6
      4:37:51 PM 195 x 6
      4:40:44 PM 195 x 6
      4:43:20 PM 195 x 5

      1/23/12 BB Incline Bench in Mon: Chest/Biceps
      4:46:59 PM 185 x 6
      4:49:38 PM 175 x 6
      4:52:30 PM 160 x 6
      4:54:34 PM 160 x 6

      1/23/12 DB Fly in Mon: Chest/Biceps
      4:57:21 PM 60 x 10
      4:59:36 PM 60 x 10
      5:01:52 PM 60 x 10

      1/23/12 Chinup in Mon: Chest/Biceps
      5:03:42 PM 0 x 9
      5:05:42 PM 0 x 8
      5:07:51 PM 0 x 6

      1/23/12 EZ Bar Curl in Mon: Chest/Biceps
      5:10:34 PM 85 x 10
      5:12:23 PM 85 x 8
      5:14:06 PM 85 x 8

      1/23/12 DB Curl in Mon: Chest/Biceps
      5:18:28 PM 70 x 10
      5:20:16 PM 70 x 10
      5:22:10 PM 70 x 8

      1/23/12 Concentration Curl in Mon: Chest/Biceps
      5:23:53 PM 15 x 10
      5:25:00 PM 15 x 10
      5:26:51 PM 15 x 10

      1/24/12 Squat in Tue: Legs
      4:25:08 PM 0 x 10
      4:26:35 PM 45 x 10
      4:28:24 PM 135 x 8
      4:30:10 PM 185 x 6
      4:32:29 PM 225 x 6
      4:34:49 PM 260 x 5
      4:38:25 PM 280 x 5
      4:40:48 PM 280 x 5
      4:43:33 PM 280 x 5

      1/24/12 Front Squat in Tue: Legs
      4:47:10 PM 120 x 6
      4:49:24 PM 120 x 6
      4:51:59 PM 120 x 6

      1/24/12 Good Morning in Tue: Legs
      4:54:03 PM 115 x 10
      4:56:02 PM 115 x 10
      4:57:41 PM 115 x 10

      1/24/12 Leg Press in Tue: Legs
      5:00:03 PM 365 x 8
      5:02:35 PM 365 x 8
      5:05:18 PM 365 x 8

      1/24/12 BB Lunge in Tue: Legs
      5:08:29 PM 100 x 10
      5:11:45 PM 100 x 10
      5:14:17 PM 100 x 10

      1/24/12 Calf Raise in Tue: Legs
      5:17:09 PM 455 x 10
      5:19:00 PM 455 x 10
      5:20:37 PM 455 x 10
      5:22:29 PM 455 x 10
      5:24:19 PM 455 x 10

      1/26/12 BB Press in Thur: Shoulders/Triceps
      4:28:18 PM 45 x 10
      4:30:19 PM 80 x 8
      4:33:32 PM 105 x 8
      4:35:08 PM 125 x 6
      4:36:36 PM 125 x 6
      4:38:14 PM 125 x 6
      4:39:51 PM 125 x 6

      1/26/12 Close Grip Bench in Thur: Shoulders/Triceps
      4:42:37 PM 105 x 10
      4:45:52 PM 135 x 6
      4:47:41 PM 160 x 6
      4:49:08 PM 160 x 6
      4:51:05 PM 160 x 6
      4:53:05 PM 160 x 6

      1/26/12 DB Press in Thur: Shoulders/Triceps
      4:54:59 PM 90 x 8
      4:56:39 PM 90 x 8
      4:58:40 PM 90 x 8

      1/26/12 BB Upright Row in Thur: Shoulders/Triceps
      5:00:26 PM 50 x 10
      5:02:02 PM 70 x 8
      5:03:18 PM 70 x 8
      5:04:34 PM 70 x 8

      1/26/12 Lateral Raise in Thur: Shoulders/Triceps
      5:06:52 PM 40 x 10
      5:08:44 PM 40 x 9
      5:10:34 PM 40 x 10

      1/26/12 Dip in Thur: Shoulders/Triceps
      5:12:23 PM 5 x 10
      5:14:22 PM 5 x 10
      5:16:04 PM 5 x 10

      1/26/12 Skull Crusher in Thur: Shoulders/Triceps
      5:19:35 PM 70 x 10

      1/26/12 Rope Pushdown in Thur: Shoulders/Triceps
      5:22:03 PM 55 x 10
      5:23:48 PM 55 x 10
      5:25:38 PM 55 x 8

      1/26/12 DB Tricep Extension in Thur: Shoulders/Triceps
      5:27:11 PM 40 x 10
      5:28:32 PM 40 x 10
      5:30:14 PM 40 x 10

      1/27/12 Deadlift in Fri: Back
      4:32:41 PM 225 x 8
      4:35:10 PM 275 x 5
      4:39:00 PM 315 x 5
      4:42:04 PM 335 x 5
      4:45:52 PM 355 x 5
      4:49:34 PM 355 x 5
      4:52:54 PM 355 x 4

      1/27/12 Pullup in Fri: Back
      4:59:40 PM 0 x 6
      5:01:08 PM 0 x 6
      5:03:56 PM 0 x 6

      1/27/12 BB Row in Fri: Back
      5:06:31 PM 120 x 6
      5:08:20 PM 120 x 6
      5:09:46 PM 120 x 6

      1/27/12 Pulldown in Fri: Back
      5:15:07 PM 95 x 8
      5:16:41 PM 95 x 8
      5:18:09 PM 95 x 8

      1/27/12 Seated Row in Fri: Back
      5:20:00 PM 95 x 8
      5:21:24 PM 95 x 8
      5:22:34 PM 95 x 8

      1/27/12 DB Row in Fri: Back
      5:27:19 PM 75 x 8
      5:28:58 PM 75 x 8
      5:31:26 PM 75 x 8

      Date: 1/27/2012
      Intake: 2400
      Weight: 198.00
      Neck: 15.50
      Waist: 36.25
      Suprailiac: 10.50
      Chest: 8.50
      Abdomen: 15.50
      Thigh: 7.00

      Pic:

      [​IMG]
       
    8. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

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      jdtemple's Journal

      Last edited by jdtemple; Today at 11:23 AM.
       
    9. jailynn24hb

      jailynn24hb Well-Known Member

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      jdtemple's Journal

      Gym Buddy Set Report

      All Workouts and All Exercises

      1/30/12 BB Bench in Mon: Chest/Biceps
      4:24:23 PM 45 x 20
      4:25:54 PM 135 x 10
      4:28:21 PM 175 x 6
      4:30:18 PM 195 x 6
      4:32:30 PM 195 x 6
      4:35:14 PM 195 x 6
      4:37:20 PM 195 x 5

      1/30/12 BB Incline Bench in Mon: Chest/Biceps
      4:42:11 PM 170 x 6
      4:44:00 PM 170 x 6
      4:46:12 PM 170 x 6
      4:48:21 PM 170 x 6

      1/30/12 DB Fly in Mon: Chest/Biceps
      4:51:33 PM 70 x 10
      4:53:45 PM 70 x 9
      4:56:00 PM 70 x 9

      1/30/12 Chinup in Mon: Chest/Biceps
      4:58:33 PM 0 x 9
      5:00:32 PM 0 x 8
      5:02:53 PM 0 x 6

      1/30/12 EZ Bar Curl in Mon: Chest/Biceps
      5:06:12 PM 85 x 10
      5:07:59 PM 85 x 9
      5:09:56 PM 85 x 9

      1/30/12 DB Curl in Mon: Chest/Biceps
      5:12:51 PM 70 x 10
      5:14:26 PM 70 x 10
      5:16:15 PM 70 x 9

      1/30/12 Concentration Curl in Mon: Chest/Biceps
      5:18:26 PM 20 x 10
      5:20:04 PM 20 x 10
      5:29:00 PM 20 x 8

      1/31/12 Squat in Tue: Legs
      5:00:35 PM 0 x 10
      5:00:36 PM 45 x 10
      5:04:33 PM 135 x 8
      5:06:48 PM 185 x 6
      5:09:31 PM 225 x 6
      5:12:25 PM 265 x 5
      5:16:17 PM 285 x 5
      5:19:56 PM 285 x 5
      5:23:19 PM 285 x 4

      1/31/12 Front Squat in Tue: Legs
      5:28:47 PM 125 x 6
      5:31:31 PM 125 x 6
      5:34:08 PM 125 x 6

      1/31/12 Good Morning in Tue: Legs
      5:36:35 PM 120 x 10
      5:40:14 PM 120 x 10
      5:42:27 PM 120 x 10

      1/31/12 Leg Press in Tue: Legs
      5:44:31 PM 370 x 8
      5:46:50 PM 370 x 8
      5:50:00 PM 370 x 8

      1/31/12 BB Lunge in Tue: Legs
      5:53:39 PM 105 x 10
      5:56:15 PM 105 x 10
      5:59:42 PM 105 x 10

      1/31/12 Calf Raise in Tue: Legs
      6:03:15 PM 460 x 10
      6:06:42 PM 460 x 10
      6:09:00 PM 460 x 10
      6:11:03 PM 460 x 10
      6:12:56 PM 460 x 10

      2/2/12 BB Press in Thur: Shoulders/Triceps
      4:23:27 PM 45 x 15
      4:24:55 PM 65 x 8
      4:26:38 PM 95 x 8
      4:28:57 PM 110 x 6
      4:31:30 PM 130 x 6
      4:33:43 PM 130 x 6
      4:35:35 PM 130 x 6
      4:37:34 PM 130 x 5

      2/2/12 Close Grip Bench in Thur: Shoulders/Triceps
      4:41:12 PM 120 x 10
      4:43:41 PM 145 x 6
      4:45:27 PM 165 x 6
      4:47:30 PM 165 x 6
      4:49:20 PM 165 x 6
      4:51:20 PM 165 x 6

      2/2/12 DB Press in Thur: Shoulders/Triceps
      4:54:48 PM 100 x 8
      4:56:48 PM 100 x 8
      4:59:00 PM 100 x 7

      2/2/12 BB Upright Row in Thur: Shoulders/Triceps
      5:01:04 PM 55 x 10
      5:02:55 PM 75 x 8
      5:04:13 PM 75 x 8
      5:05:49 PM 75 x 7

      2/2/12 Lateral Raise in Thur: Shoulders/Triceps
      5:07:44 PM 40 x 10
      5:09:34 PM 40 x 10
      5:11:17 PM 40 x 9

      2/2/12 Dip in Thur: Shoulders/Triceps
      5:13:44 PM 7.5 x 10
      5:15:36 PM 7.5 x 10
      5:16:46 PM 7.5 x 10

      2/2/12 Rope Pushdown in Thur: Shoulders/Triceps
      5:19:03 PM 55 x 10
      5:20:21 PM 55 x 10
      5:21:40 PM 55 x 9

      2/2/12 DB Tricep Extension in Thur: Shoulders/Triceps
      5:23:20 PM 45 x 10
      5:24:22 PM 45 x 10
      5:25:33 PM 45 x 10

      2/3/12 Deadlift in Fri: Back
      4:34:58 PM 225 x 8
      4:36:48 PM 275 x 5
      4:39:34 PM 315 x 5
      4:42:47 PM 335 x 5
      4:46:28 PM 355 x 5
      4:49:39 PM 355 x 5
      4:53:09 PM 355 x 5

      2/3/12 Pullup in Fri: Back
      4:58:15 PM 0 x 6
      5:00:07 PM 0 x 6
      5:02:19 PM 0 x 6

      2/3/12 Pendlay Row in Fri: Back
      5:07:12 PM 95 x 6
      5:08:12 PM 95 x 6
      5:09:10 PM 95 x 6

      2/3/12 Pulldown in Fri: Back
      5:12:46 PM 100 x 8
      5:13:56 PM 100 x 8
      5:15:45 PM 100 x 8

      2/3/12 Seated Row in Fri: Back
      5:17:43 PM 100 x 8
      5:19:09 PM 100 x 8
      5:20:54 PM 100 x 8

      2/3/12 DB Row in Fri: Back
      5:24:10 PM 80 x 8
      5:26:26 PM 80 x 8
      5:28:18 PM 80 x 8

      Date: 2/3/2012
      Intake: 2400
      Weight: 198.60
      Neck: 15.50
      Waist: 36.25
      Suprailiac: 9.00
      Chest: 8.50
      Abdomen: 16.50
      Thigh: 6.00

      Weight seems to have stabilized. Time to eat more!

      Pic:

      [​IMG]
       
    10. jailynn24hb

      jailynn24hb Well-Known Member

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      jdtemple's Journal

      Last edited by jdtemple; Today at 11:22 AM.
       

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