PDA

View Full Version : Lox In A Box



Lox
04-06-2002, 11:03 PM
Current Date: April 06, 2002

well I just started this stuff and I figured an online journal might help me keep track of everything better so here it is.

Started: March 13/02
Age: 20
Weight: 164.5lbs


***__Goals__***


1. Weigh 180lbs
2. Bigger Arms
3. Figure out a way to make my right calf equal or atleast close to the size of my left calf.

More to come later but those are my main ones at the moment.


***__Exercises__***


Currently I'm doing a full body routine ever 2 days. Overtraining?? not sure yet. But anyways this is what I did today.

(Note: Not really sure of the weights I should use as of yet but I figure by starting to keep track that'll fall into place fairly quickly.)

Seated Calf Extentions: 90lbsx12 (2 sets)
Leg Press: 160lbsx12 (2 sets)
Leg Curls: 80lbsx15 , 80lbsx10
Leg Extensions: 60lbsx15, 80lbsx12
Lat Pulldown: 60lbsx15, 80lbsx9
Row: 50lbsx12, 80lbsx2
Fly: 25lbsx12 (2 sets)
DB Bench Press: 15lbsx20, 20lbsx12, 20lbsx7
Shoulder Press: 40lbsx15, 50lbsx6
Tricep Press: 90lbsx15, 140lbsx12, 160lbsx6
DB Curl: 15lbsx15, 20lbsx8, 20lbsx4
Concentration Curls: 20lbsx12, 20lbsx10


***__Diet__***


This is something I have yet to look at. But I'm gonna get used to the exercises and other stuff before I start thinking about my diet.

MonStar1023
04-06-2002, 11:04 PM
Good luck man, I would recommend splitting up your bodyparts into specific days. Like chest/delts/triceps on one day, etc. :D:D

MS

Lox
04-06-2002, 11:04 PM
Oh and feel free to comment, ridicule, etc. I'm here to learn. I want to learn. Any help woould be appreciated.

Lox
04-06-2002, 11:06 PM
Yeah I plan on breaking everything up around the end of April sometime. I'm a weak lil guy and I thought just getting used to the stuff first before I go hard out and injure something right off the bat was my best option. Might switch over earlier if something or somebody changes my mind. we'll see.

MonStar1023
04-06-2002, 11:07 PM
By the way Lox since youre trying to gain around 15 lbs. I would maybe take your bodyweight x 15 and take in that many calories per day, making sure you get 1g of protein per pound of bodyweight, and the rest coming from clean carb sources and healthy fats. If you dont gain .5-1 lbs. per week with 15 x your bodyweight, increase your calories by 400-500 a day and see how that goes. If you gain more than a few pounds per week its probably a little fat so decrease your calories a tad. You taking any supplements? :):)

MS

Lox
04-06-2002, 11:12 PM
I honestly don't really follow.. I haven't been paying attention to my diet or anything to do with diet.

If I'm 165lbs that means I should take 2475 Cals and 165g of protien. right??

then the rest of what??


Oh.. and I'll get measurements as soon as I steal the little card with all of them on it at my gym.

MonStar1023
04-06-2002, 11:16 PM
I would say on a daily basis roughly shoot for something along the lines of 2500-3000 calories, 165-190g protein, 350-400g carbs, 70-80g fat. Lean protein sources like quality whey protein powder, MRPs, turkey breast, chicken breasts, lean beef/steak, etc. Complex carbs like potatoes, brown rice, oatmeal, etc. Healthy fats like peanut butter and flax seed oil. Postworkout I would suggest simple sugars like Gatorade and some whey protein. :):)

MS

Lox
04-06-2002, 11:19 PM
ah ok that makes sense... will have to look into whey protien, flax seed oil and that sorta stuff I guess. Thanks :):)

MonStar1023
04-06-2002, 11:34 PM
Alright dude good luck! :thumbup::thumbup:

MS

Lox
04-06-2002, 11:39 PM
Thanks.. lots of work to do but I'll get there eventually.

Lox
04-08-2002, 08:16 PM
Current Date: April 8, 2002


***__Sleep__***


Very little sleep last night.. 3 hours.. but ended up having a 4 hour 'nap'.


***__Food__***


Lots of Crap..


***__Overall__***


Biceps are still sore from last workout. Still contemplating whether or not I should go to the gym. Might be time to switch over to a split instead of this full body crap that the so-called 'Personal Trainer' at my gym told me. In a nutshell my day hasn't been very good.

Probably gonna force myself to go in an hour and a half or so. We'll see.

Lox
04-09-2002, 10:16 AM
Current Date: April 8, 2002

Leg Day

I feel my legs are probably my best body part... parts.. kinda sad, but I'm working on it.


***__Exercises__***


Calf Raises: 70lbsx10, 90lbsx10, 90lbsx10, 70lbsx10
Leg Presses: 180lbsx12, 220lbsx10, 240lbsx9, 260lbsx6
Leg Extensions: 60lbsx15, 80lbsx12, 90lbsx10, 100lbsx9
Leg Curls: 80lbsx12, 90lbsx9, 100lbsx7, 110lbsx2

Rotary Twist: 15lbsx15, 20lbsx10, 25lbsx12, 30lbsx8
Lower Back Extensions: BWx12, +25lbsx6, +25lbsx5, +25lbsx4

5 minutes on Cross trainer at end.


***__Overall__***


All in all it felt pretty good. Nice being able to concentrate on a single body part instead of the full body crap. First day of a split routine and I already like it. Now I just need to figure out a solid routine.

Lox
04-10-2002, 08:21 PM
Current Date: April 10, 2002


***__Sleep__***


Think I got a whole 4 and a half hours sleep last night.. and another 4 hour nap during the day.. Blah. Gotta start going to bed earlier.


***__Food__***


Crap... I need to eat way more food than I do if I hope to hit 180lbs. Say breakfast for example. I'm not a fan of breakfast foods but I have to eat something in the morning.

So Far Today:

2:15pm: Chicken BLT Salad from Wendy's
6:10pm: Bacon And Potatoes



***__Overall__***


No soreness at all from my leg workout on Monday. I know everybody says that soreness doesn't mean anything towards progression but for some reason I feel like the workout was a waste. Guess I go heavier next time. Off to the gym in an hour or so.

Lox
04-11-2002, 01:04 AM
Current Date: April 10, 2002

Chest\Back Day

Felt up to going to the gym. My upperbody was well rested so I went.


***__Exercises__***


Cardio(To Help Warm Up): 5 minutes
Fly: 35lbsx13, 35lbsx9, 35lbsx6
Lat Pulldown: 70lbsx15, 80lbsx9, 70lbsx8
High Row: 90lbsx10, 110lbsx8
Dips: BWx6
Pushups: BWx12

(Note: Need to work on grip and forearm strength.)


***__Overall__***


In To Words: bull droppings

In More Than 2 Word:

Was all pumped to go to the gym so I go. Its pouring out but its all good cause the gym is indoors. Maybe not the safest drive but whatever. So I get there and I'm in my car and I can't find my lock for the lockers... so I take my sweatshirt and crap off and proceed to lock my car door and run inside... Inside I go to do warm up cardio and I'm half way through running and I think.. I don't have a lock so I should have keys on me but I don't hear any jingling. Its only then it clues in on me that I locked my keys in my car. So I TRY to get into lifting weights and focus and stuff but I can't.. Hard to focus when you don't know how your getting home.. Good thing I have buddies. The End.

Oh and I forgot to mention my water bottle was locked in the car.

Shocker
04-11-2002, 01:21 AM
that's why they call you Lox

Lox
04-13-2002, 04:00 PM
Current Date: April 12, 2002

Shoulder\Tricep\Bicep Day

Felt Good. Made sure to take my keys with me when I got outta my car.


***__Exercises__***


Bench Press: 90lbsx12, 140lbsx4, 110lbsx5
Tricep Press: 140lbsx10, 160lbsx11, 180lbsx6
DB Bench Press: 15lbsx12, 20lbsx12, 35lbsx10
DB Curl: 35lbsx2, 20lbsx10, 20lbsx8
Dips: BWx8, BWx5, BWx5, BWx4, BWx3
Lateral Raise: 30lbsx15, 50lbsx5, 40lbsx7
Shoulder Press: 30lbsx10, 40lbsx7
Arm Curl: 40lbsx12, 50lbsx7, 60lbsx3


***__Overall__***


Was an alright workout... my muscles felt pumped but I did too much running around. Need to make an actual routine and stick with it if I hope to get anywhere I guess. First Time doing barbell bench and lateral raise so I was still trying to get a good weight on them. will try again next time.. Shoulder Press I can't get into... feels like my shoulder is gonna pop out whenever I try to do them.

Oh Well.. always next workout.

Gonna sit down now and draw something up.

Lox
04-14-2002, 05:16 PM
Current Date: April 12, 2002

Day Off

Think I'm getting sick. Sore throat, stuffy nose, headache. Didn't drink last night so its not just cause of a hangover or anything but oh well.

Shoulders, Biceps, Triceps and Pecs are sore today. feels kinda nice. Should be ready to do chest and back by wednesday. Leg day tomorrow... and I really need to draw up an actual routine and maybe put more than a day between chest and back and shoulders, tris, bis.

Lox
04-16-2002, 01:24 AM
Current Date: April 15, 2002

Weight As Of 11:06pm today: 169lbs

Leg Day

Gym is awesome for leg day.. not much special machines but nobody uses them. Everybody and I mean everybody is doing cardio or working on their upper body. lol. Kinda entertaining.


***__Exercises__***


Calf Raises: 80lbsx12, 105lbsx12, 130lbsx12
Leg Presses: 260lbsx12, 280lbsx12, 300lbsx4
Leg Curls: 100lbsx8, 110lbsx7, 120lbsx6
Leg Extensions: 100lbsx10, 110lbsx9, 120lbsx8

5 minutes on Cross trainer.

Squats: 50lbsx10, 100lbsx5


***__Overall__***


Felt pretty good today... well if you over look that my left nostril is clogged and is creating yellow boogers, while my right nostril works fine and is making normal boogers. But other than that.. I felt good. Had my weekend off and now I'm back at it.

Always start leg day with calf raises in an attempt to make them the same size. 2 inches difference looks retarded. No offense to retards.

Leg Presses were good. Was gonna make 300lbs my goal to work up too. well guess what. There goes that brilliant idea. Already can do 300lbs. 350lbs it is then. Almost fell down after though. Legs wanted to do their own thing. Trembling and twitching. lol.

Leg Curls seem alright. could probably do more but the backs of my knees get sore.

Leg Extensions were fine. Nothing special.

Was gonna stop so I did a little cross trainer to end things off. 5 minutes.

Decided I'd try squats for the first time.. felt a little awkward but was actually easier to balance while doing them than I thought. Went kinda light but the 100lbs + the bar hurt my neck and shoulders a tad. maybe I was doing them wrong.. *shrugs*

Lox
04-17-2002, 12:49 AM
Current Date: April 16, 2002

Chest\Back Day

Decided to bump my chest\back day up a day and do it the day after legs. Maybe not the best idea but it gives more times for my arms and shoulders to rest because they were becoming sore from my chest back day and 1 day of rest wasn't enough. but anyways....


***__Exercises__***


Lat Pulldown: 100lbsx10, 120lbsx6, 130lbsx3, 130lbsx3
Chest Press: 132lbsx12, 156lbsx7, 168lbsx3, 168lbsx3
Row: 80lbsx12, 100lbsx4, 90lbsx3
Fly: 35lbsx10, 45lbsx5, 35lbsx3, 25lbsx5
Shrugs: 90lbsx11, 140lbsx6, 140lbsx7
Bench Press: +20lbsx12, +50lbsx8, +70lbsx3
High Row: 110lbsx12, 140lbsx8, 160lbsx4

(Note: STILL Need to work on grip and forearm strength.)


***__Overall__***


It wasn't bad. Dunno if my body was really up to it, but well see what happens in the future.

Machine Rows suck donkey dong. And if you aren't sure. thats a bad thing. Gonna stop doing them and do bent over barbell rows or something of the like.

High Rows... those I like.

Everything else is just normal. Trying to lower reps and increase weight for all exercises as I beleive this may be better for both strength and size.

Good thing nobody reads my journal or else they might start ragging on me for stupidity :p

Anyways.. thats it. Goodnight.

Lox
04-23-2002, 11:07 PM
Current Date: April 22, 2002

Leg Day


***__Exercises__***


Leg Presses: 180lbsx15, 270lbsx8, 340lbsx4, 360lbsx2
Calf Raises: 90lbsx15, 125lbsx10, 150lbsx10, 175lbsx6
Leg Extensions: 120lbsx12, 140lbsx6, 150lbsx4, 160lbsx2
Lunges: 90lbsx8
Squat: 50lbsx12, 100lbsx8, 130lbsx4, 130lbsx4


***__Overall__***


Felt good. Got that twitching thing in my leg when I tried to stand still between sets. kinda cool... really annoying though. Nobody at my gym ever uses the leg stuff. I've seen people do the seated calf raise thing. but thats about it.

ericg
04-24-2002, 09:09 AM
The squats feel more comfortable this time??

Lox
05-01-2002, 07:57 PM
Yeah squats did feel more comfortable. Still can't put much weight on them though. Soon though.. Very soon.

Also haven't gone to the gym for a week or so. Gonna make myself go tonight though. Biceps, Triceps and Shoulders today.

Lox
05-04-2002, 09:52 PM
Current Date: May 2, 2002

Shoulder\Tricep\Bicep Day


***__Exercises__***


DB Curl: 20lbsx12, 30lbsx4, 25lbsx8, 30lbsx4
Tricep Press: 140lbsx12, 160lbsx8, 180lbsx5, 210lbsx3
Dips: BWx10, BWx6, BWx6, BWx5
Hammer Curls: 20lbsx12, 25lbsx10, 25lbsx8, 30lbsx1
Tricep Pushdown:40lbsx12, 50lbsx5, 50lbsx6, 60lbsx3, 60lbsx1 Neg
Lateral Raise: 40lbsx12, 50lbsx8, 60lbsx6, 70lbsx1
DB Shoulder Press: 25lbsx8, 35lbsx3



***__Overall__***


Was an alright workout. Thats all.

Victor
05-04-2002, 10:08 PM
Originally posted by Lox

Lateral Raise: 40lbsx12, 50lbsx8, 60lbsx6, 70lbsx1
DB Shoulder Press: 25lbsx8, 35lbsx3



Hi Lox, just wondering, the weight you stated in Lateral Raise, do you combine the weight of both Dumbbells together or do you count as one DB each?

Also, judging from the weight you can lateral raise, you most likely can afford to Shoulder Press more, why don't you do the compound movement first?

Keep on going...

Lox
05-05-2002, 07:38 PM
Actually the lateral raise I used a machine... *gag* so thats the total. And the shoulder presses.. whenever I do them I get a popping kinda noise in my shoulder so I'm kinda leery to do them with more weight. *shrugs* Looking for more shoulder exercises I can do instead if I don't figure out whats wrong.

Lox
12-11-2002, 12:29 PM
Well Its been a crappy few months... lost my license, stopped working out cause I had no way of getting to the gym when I wanted to go. I'm poor. Its Christmas, blah. Gonna try to get my crap back in order so here we go...... Attempt Number 2... Anyways........


I'll be going back to a three day split. Preferably Monday, Wednesday, Friday. But the problem is that I'd like to do legs on Friday so I don't have to worry about trying to work and stuff with sore legs, but that would but the other stuff too close together for proper recovery time. We'll see though. As of now my routine is gonna be.... as follows.....

Monday - Chest\Back Day

Bench Press - Alternate between Barbell and dumbell weekly.
Lat Pull
Dips - Leaning Forward to put emphasis on Chest
Chins
DB Fly
High Row(Machine)
DB Rows

Tuesday - Off (Cardio if up to it)

Wednesday - Shoulder\Bicep\Tricep

DB Curl
Tricep Press(Machine)
Dips - As vertical as possible to stress Triceps
Hammer Curls
Lateral Raises
Shoulder Press
Shrugs

Thursday - Off (Cardio if up to it)

Friday - Legs

Squat
Leg Extensions
Calf Raises
Leg Press
Lunges

Taking sets to failure with exception of warmup set. 1-2 minutes rest between sets. 1 warm up set for roughly 12-15 reps then 3 sets of increasing weight

Still trying to get a good idea as to what sort of routine I'm gonna do. Probably a couple full body routines to get back into the swing of things before I go full out.