ZenMonkey
08-02-2007, 01:33 PM
Alright, it's due time that i start a journal. As of today I am
5'10
191lbs
11-12%BF
mesomorphic
Basically began this life in a speedo and goggles. I was born to swim, and being a swimmer I have big shoulders and pretty good endurance. I was about.... 3 hundedths of a second away from swimming on an oylmpic level and before I raced again blew my shoulder out. I turned to weight lifting and have been in and out of it for about the past 2 years and now back in it, permanently since about Janurary.
Bench- repping 185-195
Squat- repping 235
Dead- 365
I have transistioined from the 5x5 strength program to something more hypertrophy oriented (with chest in mind)
I am doing somethine along the lines of this- 4x8
Mon-
Bench
Incline DB Bench
Squat
Wed-
DL
Pullover
Curl
Fri-
Incline BB Bench
OH Press
Bent over 1 arm row
Pullup
In a few movements I have downsized the weight to up the full range of muscle contraction and concentration. Squats and Deads remain balls to the wall heavy. I do cardio from time to time, because I enjoy it (blame it on the swimming) which varies from boxing to HIIT to ultimate frizbee. My diet is one of bulking sorts and.... I will track more diet at a later date...lazy. It goes something like this on an average day at home
Breakfast- Oatmeal w/ whey, PB, raisin, flax seed, pecans,bananna (maybe 650 cals)
Preworkout- 2x 210 cal protien bar
Post workout- depending if I feel frisky either a protein shake-~450 cals or...my bulk shake-whey, muscle milk, milk, oats, cottage cheese, yogurt, PB
Lunch- grilled chicken sandwich with all the fixxings(on some big pieces of 7grain goodness)(maybe 400 cals)
Snack- PB&J, Carrots, broccoli, 400cal
Dinner- Spaghetti, meatball (3) tomatoe sauce - 300-400cal
Prebed- protein shake 450
About 2800 -3100 calories
+ gallon of water + creatine mono + cheapo multivitamin + fish oil (buy tomorrow)
My short and long term goals include
get bigger(to 235) then get leaner (end at 220 10% bf), run faster than a speeding bullet, be more powerful than a locomotive, leap over tall buildings in a single bound, move quicker, have more and agility,and who can forget lazer vision?
I am already over half way through my new routine this week and will post the numbers later, but won't be able to exxagerate on the situation very well. Ladies and gentlemen, thank you in advance.
5'10
191lbs
11-12%BF
mesomorphic
Basically began this life in a speedo and goggles. I was born to swim, and being a swimmer I have big shoulders and pretty good endurance. I was about.... 3 hundedths of a second away from swimming on an oylmpic level and before I raced again blew my shoulder out. I turned to weight lifting and have been in and out of it for about the past 2 years and now back in it, permanently since about Janurary.
Bench- repping 185-195
Squat- repping 235
Dead- 365
I have transistioined from the 5x5 strength program to something more hypertrophy oriented (with chest in mind)
I am doing somethine along the lines of this- 4x8
Mon-
Bench
Incline DB Bench
Squat
Wed-
DL
Pullover
Curl
Fri-
Incline BB Bench
OH Press
Bent over 1 arm row
Pullup
In a few movements I have downsized the weight to up the full range of muscle contraction and concentration. Squats and Deads remain balls to the wall heavy. I do cardio from time to time, because I enjoy it (blame it on the swimming) which varies from boxing to HIIT to ultimate frizbee. My diet is one of bulking sorts and.... I will track more diet at a later date...lazy. It goes something like this on an average day at home
Breakfast- Oatmeal w/ whey, PB, raisin, flax seed, pecans,bananna (maybe 650 cals)
Preworkout- 2x 210 cal protien bar
Post workout- depending if I feel frisky either a protein shake-~450 cals or...my bulk shake-whey, muscle milk, milk, oats, cottage cheese, yogurt, PB
Lunch- grilled chicken sandwich with all the fixxings(on some big pieces of 7grain goodness)(maybe 400 cals)
Snack- PB&J, Carrots, broccoli, 400cal
Dinner- Spaghetti, meatball (3) tomatoe sauce - 300-400cal
Prebed- protein shake 450
About 2800 -3100 calories
+ gallon of water + creatine mono + cheapo multivitamin + fish oil (buy tomorrow)
My short and long term goals include
get bigger(to 235) then get leaner (end at 220 10% bf), run faster than a speeding bullet, be more powerful than a locomotive, leap over tall buildings in a single bound, move quicker, have more and agility,and who can forget lazer vision?
I am already over half way through my new routine this week and will post the numbers later, but won't be able to exxagerate on the situation very well. Ladies and gentlemen, thank you in advance.