I’m currently on Day Seven of my VDiet. I have been tracking my T-Page on FA, but have decided to move my journal to this site.
Below is a recap of my first week:
I slowly eased into the diet by replacing one to two meals a day with a shake. Monday was my first full day on the diet and all is going well. At times I have to psych myself up in the morning to keep it going but soon as I pop the HOT-ROX my mood totally changes. There has to be some mood enhancements in that supp.
I decided to follow the suggested workouts with only a couple modifications. Instead of reverse lunge I’m doing reverse lunge with twist and doing single leg romanian deads with dumbbells instead of regular romanian deads with dumbbells. I’ve only been working out steadily for a year so I’m doing the beginners workout.
Some people have been complaining that these workouts are hard to be down in a commercial gym. I set my self up with all my equipment first and then do my sets. I’ve noticed a lot more people in the gym during my regular times lately and suspect this is because most have off from work. I haven’t had a problem yet. I expect there to be another surge in January. I’ll have to see how my workouts go with the new years resolution gym goers.
Boy, brutal workout. I started to feel my back round on the last set of conventional deads so I had to stop, reset before each lift. I really don’t want to drop my weight on this (I love lifting my bw), but if my form suffers again next week I will.
Wed - Workout went well.
Monday Weight: 156
Thursday: 149 Pretty sure H20 , but hoping to continue to lose a least 2 pounds a week.
Friday, I am having my first meal and can not wait! Steak, yam, and some form of greens.
The hardest thing for me is that I got george foreman grill for Xmas and can’t wait to use it. This week I’m going out for my meal with a friend, maybe next week I’ll use the grill cause I don’t think I can wait 23 more days!
posted 01/02/2009 at 12:47PM
Its Friday and that means my solid meal
Thought I would post my workouts that I completed for the week.
All workouts have a fast tempo. I warm up with a 25lb plate b4 each workout by doing squat to overhead swings, twists, and I raise the plate up to my chin. Then do a few body weight squats and while in the low position move around to open up the hips. Finish warm up with a few lunges.
Monday: Sipped on Surge during
Progression each week add a circuit
A1 Pulldowns palms facing me 4x
100,/4 110/4, 110/4, 110/4, 110/4
155/4, 155/4, 155/4, 155/4, 155/4 As mentioned earlier, may drop the weight if my form suffers again.
A3 Decline Bench Press
25 each hand/4, 25/4, 25/4, 25/4, 25/4
Side Planks 30 seconds each side
Wednesday: Forgot Surge in car.
Progression knock off 5 seconds rest
35 seconds Rest
Repeat 4 times
A1 Standing Dumbbell Shoulder Press
20 each hand/6, 20/6, 20/6, 20/6
A2 Alternating reverse lunge with twist (Official WO, reverse lunge)
10 pound plate/6, 10/6, 10/6, 10/6
A3 One arm dumbbell rows, May switch to one point row next week
25 each hand/6, 30/6, 30/6, 30/6
B1 Overhead triceps extension dumbbell
15/6, 17.5/6, 17.5/6, 17.5/6
B2 Standing Hammer curls palms facing in. I focused on keeping my elbows glued to my side. This exercise is awkward when doing it correctly because my hips get in the way when I go all the way down.
15 each hand/6, 15/6, 15/6, 15/6
B3 BW Squat Focused on squeezing my glutes for 3 seconds when in the top position
15/6, 15/6, 15/6, 15/6
2 sets of planks 45 seconds
When I finished NROL4W I was up to 2 minutes. The progression here is 10 seconds each week. I may bump this up to 20 seconds.
NEPA: 30 minutes
Friday: Sipped on Surge Progression add an additional rep
Rest 30 seconds. Repeat 3 times
A1 One legged Romanian Dumbbell deadlifts (Official workout calls for Romanian Dumbbell deadlifts)
25 each hand/8,25/8, 25/8
A2 Pushups using bench 30 degrees
8, 8, 8 Will start on floor next week then finish at 30 degree if needed
A3 Widegrip pulldowns
90/8, 90/8, 85/8 Had to drop weight because form was suffering. My legs started to jump up and down during this exercise like crazy. Last time my leg jumped like that was when I was a dancer and it only happened after I finished dancing.
B1 YTWL (Official WO calls for dumbbell side raises)
7.5 each hand/8, 7.5/8, 7.5/8, 7.5/8
B2 Bent over row
20 each hand/8, 20/8, 20/8
B3 V-Sit Up and Russian twist (Official WO called for reverse crunch)
20 seconds V-Sit followed by 60 russian twists (30 each side) , 3X
NEPA: 20 minutes
V-Diet Day 5 Meal
posted 01/02/2009 at 07:09PM
After I posted the last entry I calculated how many calories my meal for today would take on Fitday. I decided to skip my mid afternoon shake to allow more room for my meal. This evening I will have a 1 scope shake.
Well, I was planning on going out to eat. Actually went to the Steakhouse and met my friend who was steadily talking on the cell phone so I left. Went across the street to Whole Foods and got me a six ounce filet, a petite sweet potato, salad greens, and broccoli. Got to use my George Foreman grill earlier that I expected and I haven’t tasted anything so good! I was so excited to eat solid food, I finished my steak before my broccoli and sweet potato was finished cooking. I made sure to wait twenty minutes before deciding rather or not to eat more. I had just the right amount of food!
When making my son’s dinner I caught myself about to nibble on his steamed broccoli. All this week I wasn’t even tempted to eat his food, but after I had mine today I wanted some .
Hopefully this temptation will go away once I start on my shakes again. Which will be in about an hour.
VDiet Day 6
posted 01/03/2009 at 07:19PM
Today was a true test of my will power. I had to bowl today and I was surrounded by snack bar food and candy. Also alcohol but that didn’t tempt me since I am not one that bowls and drinks. My league started at 11:30 and since its 5 man team, we didn’t finish till 3:00. Thats bowling through two of my “meals”. I brought my 11:30 shake with me to the alley and my pills. I underestimated how hungry I would get. The third game completely dragged on and I could not wait to get home to have my birdseed shake! I took my fiber tabs around 1:30 but my mind started to get cloudy towards the end of the third game. It also had an impact on my driving. I felt I was all over the road. I’m glad I finished my game strong though and my team won all three games Next week, I’m bringing two shakes with my fiber tabs.
I was invited to a get together tonight: cards and drinks. I’m going to have to skip that tonight because I want to make sure I stay focused. I may be able to handle a get together like that in a couple weeks.
Can’t believe six days already!