Weak of 12.18.2023
December 26, 2023
**Note: weight x reps x sets
This is meant to be sort of a log to keep me more accountable. It is also meant as a community if someone is struggling on their weight loss journey, they can see my struggles and successes and hopefully feel motivated.
I don’t know what happened last week, I just did not really record what I ate and then I was just lost trying to remember and fill this out. It wasn’t even a bad week. I weighed myself on Friday last week and I was at 319 lbs. That is 21 lbs lost. This made me feel great. I also know I definitely lost more fat than this, since my waist is visibly smaller. I know I am gaining muscle since I am weightlifting for exercise, so I am not as worried about the number as I am how I am looking and feeling.
12.18.2023 Monday
Food
Breakfast – Starbucks Strawberry Acai Lemonade and breakfast burrito
Lunch – Leftover shrimp curry and vegetables with rice and a cheese and meat snack pack
Dinner – Salad and bean taquitos
Gym with Trainer (Arms) – dumbbell bicep curl, barbell bicep curl, cable triceps pushdown, triceps machine, and barbell skull crushers
12.19.2023 Tuesday
Food
Breakfast – Starbucks Strawberry Acai Lemonade and breakfast burrito
Lunch – Leftover veggies and rice with 2 veggie chicken patties
Dinner – Charcuterie board
Rest Day
12.20.2023 Wednesday
Food
Breakfast – Starbucks Strawberry Acai Lemonade and breakfast burrito
Lunch – Olive Garden soup, salad, and breadsticks
Dinner – pigs in a blanket and smores
Home workout (PUSH)
Dumbbell chest press – 20x10x3
Dumbbell Incline chest press – 15x10x3
Dumbbell chest flys – 10x10x3
Dumbbell shoulder press – 20x10x3
Lateral raises – 10x10x3
12.21.2023 Thursday
Food
Breakfast – Starbucks Strawberry Acai Lemonade and breakfast burrito
Lunch – Tacos
Dinner – McDonalds
Trainer canceled session
12.22.2023 Friday
Food
Breakfast – 2 cinnamon rolls and 2 chicken patties
Lunch – Tacos and Starbucks Strawberry Acai Lemonade
Dinner – McDonalds after all day dealing with a problem
Home Workout (LEGS glute focused)
Superset
Lying abductions bodyweightx15x3
Kickbacks bodyweightx10x3
Dumbbell glute Bridges 20x15x3
Dumbbell split squats 10x10x3 (I’m working more on not falling without something to hold onto than weights. This should help my ab strength and balance.)
Kettlebell sumo squats 50x10x3
12.23.2023 Saturday
Food
Breakfast – eggs, biscuit, Hashbrown, and monster
Starbucks
Lunch – Chicken caesar wrap and wheat thins
Dinner – Chinese buffet (my mom wanted that for Christmas)
Rest Day
12.24.2023 Sunday
Food
Breakfast – eggs, biscuit, Hashbrown, and monster
Lunch – Chicken caesar wrap and wheat thins
Dinner –
Gym (PULL)
Cable row – 35x15x3
Machine rear delt fly – 40x15x3
Machine single arm row – 20x10x3
Cable lat pulldown – 85x15x3
Machine back extension – 70x10x3
Bodyweight lower back – bodyweightx10x3