Abbrevi8tor's "Long Lasting" Journal

Abbrevi8tor · 09-02-2006, 01:33 AM

Welcome to all that visit my boring little journal.

I suspect this will not be much of a muscle builder for atleast 5 weeks, more of trying to keep what I have. I'm trying to diet down to probably about 180-190 and then from there build myself back up. I need and want to get serious about the dieting this time, so I will not quit until I reach my desired weight. I am starting this diet tomorrow, which is when I'll be writing down my beginning weight and measurements.

The diet is called "The Fat Smash" diet and, for anyone that may watch Celebrity Fit Club on VH1, is the diet that they use on that show. There are 5different phases starting with the first phase called "Detox", which last about 9 days.

Any way, I'll keep an updated log on the diet as well as my training. If I don't forget, I'll right down the stuff I eat in a days time, which will be 4 - 6 meals.

I'll post my training routine in a bit.

Abbrevi8tor · 09-02-2006, 02:20 AM

Code:

Monday:
Squat
Incline Press
Pull-up

Wednesday:
Standing Calf
BB Curls
Lying Tri. Ext.
BTN Shoulder Press
Back Ext.
Abs
Grip Work

Friday:
Sumo Deads
Flat Press
BB Row

Code:

Squats will be warm-ups then --------> 1 set of 20 reps.
Everthing else on Mon. & Fri.  ------> 2 sets, 8 reps
Everything on Wed.  -----------------> 2 sets, 10 reps

Grip work will be static holds for 30sec. a set for 2 sets.

**davtown** · 09-02-2006, 03:30 AM

Welcome to the site, glad to see you're keeping a log. I'll keep up with this... quick question, what's your previous training history/background?

**DarkFalcon** · 09-02-2006, 04:38 AM

Welcome to IronMass Abbrevi8tor! Glad you decided to start a log. Best of luck with the Fat Smash diet.

Abbrevi8tor · 09-02-2006, 02:44 PM

Quote:

Originally Posted by davtown

Welcome to the site, glad to see you're keeping a log. I'll keep up with this... quick question, what's your previous training history/background?

I have been lifting for around 6 years. In that time I have tried DC, HST, 5 x 5, 3 x 3, Westside, and H.I.T. All are good and have their place in a person's training. I think my biggest mistake over the years is not being consistent. I seem to lose focus and grow tired of certain routines quickly. Not that I didn't give those routines I mentioned earlier a fair run, I just don't stick to things that work, instead I change and try something different. My diet in all those years was never very solid. I just made sure to eat every 3 or 4 hours, with some kind of protein being the focus of each meal. Now though, I'm focused on losing what fat I have and worry about strength and size later, trying to keep as much muscle mass as I have, although that may be tough on this particular diet. Regardless, I'm sticking to it, I'll worry about the rest later.

Quote:

Originally Posted by DarkFalcon

Welcome to IronMass Abbrevi8tor! Glad you decided to start a log. Best of luck with the Fat Smash diet.

I just need some motivation to keep this journal going. I have a habit of starting a journal and never finishing.

Thanks for stopping by DarkFalcon and davtown.

Abbrevi8tor · 09-02-2006, 02:53 PM

Code:

Weight:   211
Waist:    38.75
Chest:    46.25
Neck:     17
Biceps:   L.  17.25  /  R.  17.25
Forearms: L.  13.75  /  R.  13.75
Calves:   L.  16  /  R.  16.25
Thighs:   L.  26  /  R.  26.5

All weights and measurements will be taken again after my 9 day detox period.
These measurements were taken this morning at 7:30, after morning bathroom expenditure and taken with no cloths. It has also been 2 days since I hit the gym, so no pump in any measurements should skew the results.

Abbrevi8tor · 09-03-2006, 04:57 PM

Code:

Sunday:
Squat
Incline Press
Pull-up

Tuesday:
Standing Calf
BB Curls
Lying Tri. Ext.
BTN Shoulder Press
Back Ext.
Abs
Grip Work

Thursday:
Sumo Deads
Flat Press
BB Row

Code:

Squats will be warm-ups then --------> 1 set of 20 reps.
Everthing else on Sun. & Thur.  -----> 2 sets, 8 reps
Everything on Wed.  -----------------> 2 sets, 10 reps

Grip work will be static holds for 30sec. a set for 2 sets.

I've decided to switch the days. This works a little better with my schedule.

Abbrevi8tor · 09-03-2006, 05:09 PM

Code:

Squats:   135 x 10
          185 x 5
          230 x 20

BB Incline Press:   95 x 10
                   145 x 10
                   175 x  8
                   175 x  8

Pull-Ups:    BW x 8, 5, 6

RC work & Stretching.

I also listed the warm-up sets on Squats and Incline Press. Just writing down 230 x 20 didn't look like much, although it felt like a lot

09-02-2006, 01:33 AM	#1
Abbrevi8tor New Member Join Date: Sep 2006 Location: I'm Lost Posts: 7 Recipes: 0 Rep Power: 0	Abbrevi8tor's "Long Lasting" Journal Welcome to all that visit my boring little journal. I suspect this will not be much of a muscle builder for atleast 5 weeks, more of trying to keep what I have. I'm trying to diet down to probably about 180-190 and then from there build myself back up. I need and want to get serious about the dieting this time, so I will not quit until I reach my desired weight. I am starting this diet tomorrow, which is when I'll be writing down my beginning weight and measurements. The diet is called "The Fat Smash" diet and, for anyone that may watch Celebrity Fit Club on VH1, is the diet that they use on that show. There are 5different phases starting with the first phase called "Detox", which last about 9 days. Any way, I'll keep an updated log on the diet as well as my training. If I don't forget, I'll right down the stuff I eat in a days time, which will be 4 - 6 meals. I'll post my training routine in a bit. Last edited by Abbrevi8tor : 09-02-2006 at 02:00 AM.

09-02-2006, 03:30 AM	#3
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 128	Welcome to the site, glad to see you're keeping a log. I'll keep up with this... quick question, what's your previous training history/background? __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

09-02-2006, 02:53 PM	#6
Abbrevi8tor New Member Join Date: Sep 2006 Location: I'm Lost Posts: 7 Recipes: 0 Rep Power: 0	Sept. 2, 2006 ----- Beginning Measurements Code: Weight: 211 Waist: 38.75 Chest: 46.25 Neck: 17 Biceps: L. 17.25 / R. 17.25 Forearms: L. 13.75 / R. 13.75 Calves: L. 16 / R. 16.25 Thighs: L. 26 / R. 26.5 All weights and measurements will be taken again after my 9 day detox period. These measurements were taken this morning at 7:30, after morning bathroom expenditure and taken with no cloths. It has also been 2 days since I hit the gym, so no pump in any measurements should skew the results.

09-03-2006, 05:09 PM	#8
Abbrevi8tor New Member Join Date: Sep 2006 Location: I'm Lost Posts: 7 Recipes: 0 Rep Power: 0	Sunday, September 3, 2006 Code: Squats: 135 x 10 185 x 5 230 x 20 BB Incline Press: 95 x 10 145 x 10 175 x 8 175 x 8 Pull-Ups: BW x 8, 5, 6 RC work & Stretching. I also listed the warm-up sets on Squats and Incline Press. Just writing down 230 x 20 didn't look like much, although it felt like a lot

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09-02-2006, 04:38 AM	#4
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Welcome to IronMass Abbrevi8tor! Glad you decided to start a log. Best of luck with the Fat Smash diet.