Cannonfury's 2020 Log

[CrimsonTide2006]

I am 100% mentally ready to attain my goals of getting into better shape & have a healthy body, mind, and soul.

 

Each day I will log my food, drink,total calories, & exercise. 

 

Starting stats

Age: 33

Height: 5'1

Weight: 188 lbs

Waist: 47 inches

Body fat %: 45%

 

[CrimsonTide2006]

Food

1 cup baked beans 130 cal.
spaghetti(with meat sauce) 667 cal.
1 pita bread; 200 cal.

white rice: 406 cal.

dannon yogurt: 140 cal.

40 oz water

Total calories: 1543

 

Exercise

15 minutes walking.. cold outside today so I walked inside my house.

5 minutes box steps

[CrimsonTide2006]

Food

6 oz grilled chicken, 385 cal
green beans 80 cal
salad(w/olive oil & apple cider vinegar) 130 cal
pita bread turkey sandwich (light mayo & mustard) 280 cal
16 oz water
16 oz 2% milk 120 cal

 

total: 995 calories

 

Exercise

20 minutes walking

[CrimsonTide2006]

Food

Quaker Oatmeal 80 cal
orange chicken 490 cal.
teriyaki chicken  340 cal.
lo mein noodles 520
fried rice 520
turkey sandwich w/pita bread 280 cal.
20 oz %2 milk 120
32 oz water

total: 2350

 

wow.. Chinese food has so many calories 

[CrimsonTide2006]

salmon patties (2) 220 cal.
rice o roni 310
pinto beans 84 cal
corn 21 cal.
32 oz 2% milk 240
Turkey sandwich (mayo, mustard) 110 (regular bread)

 

985 calories

I got a water but for some reason it tasted so bad so I did not drink it.

[CrimsonTide2006]

Monday June 1st

 

Food

Lunch

Cheeseburger & 8 french fries, 12 oz water

 

Dinner

Rice, yogurt, with creamed corn, 16 oz water

 

12 oz 2% milk

 

Exercise

20 minutes walking

[ZachPSU]

Never too late to get back on it green ranger, do you have any specific goals in mind?

[CrimsonTide2006]

7 minutes ago, ZachPSU said:

Never too late to get back on it green ranger, do you have any specific goals in mind?

 

I'm hoping to lose 25-30 lbs of fat over the summer. My current body fat % is 45% o.o

[ZachPSU]

Your current weight still around 188?  25-30 seems like alot for that starting point, but if you definte end of summer as like end of august/early september, should be do-able!

[CrimsonTide2006]

1 minute ago, ZachPSU said:

Your current weight still around 188?  25-30 seems like alot for that starting point, but if you definte end of summer as like end of august/early september, should be do-able!

 

Yes, I was thinking around that time.

[CrimsonTide2006]

Food

 

Breakfast
Quaker Oats oatmeal

16 oz 2% milk

 

Lunch

Grilled chicken sandwich with a baked potato

16 oz water

 

Dinner

Rice o' roni

Boiled canned green beans

Boiled canned corn

16 oz 2% milk

 

Exercise

This morning I did some stretches from my neck, arms, and legs. I also did glute bridges & a plank

 

Today I walked 10 minutes

 

I also did box steps; 50 for each leg, which took 5 minutes.

[CrimsonTide2006]

Food

Cheeseburger & fries, grilled onions, tomato, & green peppers. 16 oz 2% milk

 

Beef, broccoli, and rice

16 oz water

 

16 oz 2% milk

 

Exercise

 

I did 2 sets of 50 box steps per leg. So 100 steps total

 

This workout took me about 40 minutes. I rested one minute between each set. I finished a whole 3 sets before moving to the next exercise. I waited a minute between each exercise too. My arms feel like jello right now. 10 lb dumbbell for the dumbbell ones except the side raises, those were 5 lb.

Dumbbell press  3x10
Dumbbell row   3x20
Dumbbell side raises   3x12
Knee push ups   3x10
Dumbbell curl    3x8

 

Going to restructure my workout though so that I am doing one muscle group at a time.

 

Rained all day so no walk.

[ZachPSU]

Nice work. If youre into dumbbells look up the Arnold Press. Its a great exercise for shoulder stability and endurance. With the numbers youre using right now Id definitely try it with the 5s next time if you want to add it in. 

[CrimsonTide2006]

Food

Chicken sandwich with fries

20 oz water

 

Baked chicken with rice & pinto beans

 

20 oz water

 

16 oz 2% milk

 

Exercise

 

 

Planks 3x5, 10 seconds each plank

 

Glute Bridges 3x5, 8 seconds each glute bridge

[CrimsonTide2006]

June 5th

 

Food

Cheeseburger & fries

 

Grilled chicken sandwich with a baked potato

 

Rice & yogurt, with pinto beans

 

20 oz sweet tea

30 oz water

20 oz 2 % milk

 

Exercise

 

Floor dumbbell press (2- 10 lb dumbbells) 5x12. I did not even mean to do 5 sets, just happened. Meant to do 3.

Knee Push ups 2x10. I went for the 3rd set, did 4 but was unable to do anymore.

single dumbbell deadlift 3x12. I did it like this guy Deadlift that ok?

dumbbell row 3x12 (each side)

[ZachPSU]

On 6/6/2020 at 1:52 AM, Cannonfury said:

I did not even mean to do 5 sets, just happened. Meant to do 3.

 

Love that when you lose count or zone for a moment and then realize what happened.  Good indicator you can increase the resistance on that one for next time.

On 6/6/2020 at 1:52 AM, Cannonfury said:

single dumbbell deadlift 3x12. I did it like this guy Deadlift that ok?

 

Yeah, that works, I know when I do that variation of DLs, my knees track forward over my toes, for me the feeling of the bar with my hands spread wider helps.  But if it felt good for you, and you were in good position, go for it!  Works everything almost the same way.

[CrimsonTide2006]

Saturday & Sunday are off days, back to it Monday!

[CrimsonTide2006]

Food

Fried chicken sandwich with fries

20 oz sweet tea (family owned restaurant, we brew the tea ourselves)

 

20 oz milk

 

20 oz water

 

Rice, squash, & corn, with  yogurt

 

 

Exercise
50 box steps each leg

 

dumbbell curls 3x10

hammer head curls 3x10

 

I attempted to do triceps overhead but my arms are too short 😕 lol

I attempted to do dumbbell skull crushers but felt really uncomfortable with bringing the dumbbells towards my face at an angle where the weights act like they are going to slide off..so I only managed to do 4.

[ZachPSU]

16 hours ago, Cannonfury said:

attempted to do triceps overhead but my arms are too short 😕 lol

I attempted to do dumbbell skull crushers but felt really uncomfortable with bringing the dumbbells towards my face at an angle where the weights act like they are going to slide off..so I only managed to do 4.

 

Should be able to do the tricep overhead extensions -- I'm guessing you're talking about doing them with both hands on one dumbbell.  If limited range is available and you can't get it behind your head and press it up, you could try them seated, or with just one arm at a time (stabilizing the active elbow with the arm not working during the set) -- or, just do Dips or something on a bench/chair/whatever.

 

And the DB skullcrushers -- skullcrushers aggravate the hell out of my distal triceps tendon, but if you slide your hands to the base of the DB/handle it shouldn't slide much?  I usually do them with an ez-curl bar personally.

[CrimsonTide2006]

For Tue.

 

Food

Grilled chicken sandwich

 

Baked chicken, potatoes, tomatoes, and onions

 

2 slices pizza

 

20 oz 2% milk

 

20 oz sweet tea

 

20 oz water

 

 

Exercise

DB side raises 3x12

Shoulder press 3x8

Front raise 3x15  (5 lb dumbbells)

Shoulder shrug 3x10

 

[CrimsonTide2006]

Thursday

 

Food

Cheeseburger with fries, 20 oz sweet tea

 

1 honey bun with 16 oz 2% milk

 

20 oz sweet tea

 

Rice with squash & pinto beans

 

16 oz 2% milk

 

Exercise

DB bench press 3x12

DB dead-lift 3x15

DB rows 3x12

Knee push ups 3x8

[CrimsonTide2006]

I worked out friday, weekend was rest days. I didn't exercise today since I did a lot of errands but will post food later

[CrimsonTide2006]

I messed up with posting and being lazy. I think it's because I have not worn my cpap for like a week. I may do the 5 week challenge.,if so I'll post a link in my sig.

[fitnessgurl]

On 6/17/2020 at 1:44 PM, Cannonfury said:

I messed up with posting and being lazy. I think it's because I have not worn my cpap for like a week. I may do the 5 week challenge.,if so I'll post a link in my sig.

Don't give up!

[CrimsonTide2006]

Ok going to post here tonight, not going to do the 5 week thread because this is more ongoing and I wont have to make a new thread...etc each challenge.