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ES-22
06-11-2002, 11:02 PM
ES-22 Journal

ES-22
06-11-2002, 11:04 PM
:help: I am just starting out and I am in need of alot of help!

ES-22
06-11-2002, 11:06 PM
I am 5'8.5 I weighed 198 lbs in Jan. I now weigh 154lbs. Ive been working out pretty regularly. As far as diet goes I try to eat good foods, but when I do cheat I eat a moderate amount.

ES-22
06-12-2002, 06:04 AM
I started taking Hydroxycut in Jan. to help with fat loss. Now Ive switched over to Xenadrine EFX Ive heard its a little safer.


Ive also just started taking Mega Glutamine but I cant find anything that says if I should take it daily or just on work out days and Ive also read to take anywhere from 2-14 grams a day. Ive been taking 5g everyday workout days and off days included, I dont know if thats enough.:help: :newbie:

rookiebldr
06-12-2002, 08:59 AM
ES-22

Well done on your goals thus far. As for the Glutamine. The following article in the archive section should help answer some questions. Wannabebig Supplement Guide to Glutamine (http://www.wannabebig.com/article.php?articleid=43)

Good luck on your journal.

ES-22
06-12-2002, 10:34 AM
Measurements as of the first of May:

Weight:154
Chest:36.25"
Waist:32"
Arms:13"
Calf:14.5"
Thigh:20.25"

ES-22
06-19-2002, 09:56 AM
Finally got time to lift...Ive been working 60-70 hrs a week for the last month. Here is my Bi/Back routine.


Latpull down:100x10 100x10 110x7
Front row:100x10 100x10 100x9
DB Shrugs:70sx12 (3 sets)
Preacher EZ Curls:85x9 75X10 (2 sets)
Db Curls:35x10 35x8 30x10

ES-22
08-06-2002, 09:11 AM
Chest/Tri day:

Incline DB- 40x12 45x12 50x10 55x10
Incline DB Fly-30x12 35x12 35x10 40x10
Seated Press(Machine)-160x4 140x5 110x10 90x10

I did more sets than usual on my chest and my tri's got tired.


EZ Nosebreakers-85x10 75x10
Pushdown-110x8 110x10 120x5

I stopped taking the Xenadrine so I stopped losing weight, I havent really been too serious about my diet lately.

Weight-151#

ericg
08-06-2002, 09:21 AM
Nice work man, glad to see you finally started a journal.

This site is packed full of helpful info, I am sure you will learn a lot from it.

What are your current goals? Long term and short term??

ES-22
08-06-2002, 09:36 AM
My goals are to lose Bodyfat gain muscle and strength. I want to be more cut or ripped than bulky. Ive lost a good amount of fat now so Im going to concentrate on gaining muscle and getting stronger.

ES-22
08-08-2002, 10:01 AM
Back/Bi routine:

Lat Pulldown(cable) 80x12 100x10 110x8 110x5
Front Row(cable) 80x12 90x10 100x8 110x8
Pullups(facing grip) 12 8 6
DB Shrugs 60sx12 65sx12 70sx10
EZ Preacher Curls 85x5 75x10 75x10 75x8
DB Standing Curls 40sx3 35sx5 30sx10 30sx8

Weight-150#

ES-22
08-08-2002, 09:55 PM
I had my measurements taken today:

Chest-38"
Arms-13.5"
Waist-30.5"
Thigh-21"
Calf-14"
Weight-150#

rookiebldr
08-08-2002, 10:26 PM
Well done on the measurements for 3 months. Weight is a little lower with almost all measurements increasing. :thumbup:

ericg
08-09-2002, 06:59 AM
Nice work man, make sure you get enough protein throughout the day.

You take any bars or protein rich foods with you too work?

ES-22
08-09-2002, 10:40 AM
Thanks guys for the support. I havent been drinking any protein shakes for a month or so and I havent found a bar yet that is any good, I'm open for suggestions if anyone knows of one that is good tasting. I usually have a can of tuna right after my workout and 1 1/2 hrs. later I usually have some chicken and cottage cheese.


Shoulder/Legs today:


Shoulder Press(HS)-100x12 150x10 170x4 150x8
DB Shoulder Press-40sx12 45sx9 50sx5 40sx10
Front DB Raises-20sx10 20sx10 25sx8
Upright Row(Cable)90x10 100x10 110x8
Seated Leg Press-200x10 315x10 340x8
Plate Loaded Leg Curl-50x10 60x10 70x8
Smith Calf Raises-195x12 265x10 265x10

Weight-150#

ericg
08-09-2002, 10:55 AM
you gonna eventually add squats to legs?

As you get stronger, i could see a potential core strength problem, ie. weak spinal erectors, general lower back area, obliques, hip flexors, abs, and so on. Make sure you do some ab/oblique work (add weight if needed), and you may want to think about Dead Lifts as well as squats.

ES-22
08-13-2002, 09:58 AM
Chest/Tri

Incline Db-45sx12 50sx10 55sx10 50sx8
Seated Press(HS)-170x8 170x7 150x9 100x15
DB Fly- 35sx10 35sx10 35sx10
EZ Nosebreakers-85x10 85x5 75x10
ClosegripBP-95x10 95x10
Pushdown(cable)-110x10 110x10 120x7

Weight 150#

ES-22
08-15-2002, 11:03 AM
Back/Bi

I felt a little tired today, may be the heat. I left my lifting record at home so I wasnt quite sure about last weeks numbers.


Pullups-12 10 7
Lat Pull Down(Cable)-100x10 100x8 110x6
Seated Row(Cable)-90x10 100x8 100x8
EZ Preacher Curls-85x6 75x10 75x10
Standing DB Curls-35sx10 35sx8 35sx6 30sx7
DB Shrugs-65x12 65x12 70x10

Weight-148.5#

ericg
08-15-2002, 11:27 AM
Originally posted by ES-22
Back/Bi

I felt a little tired today, may be the heat. I left my lifting record at home so I wasnt quite sure about last weeks numbers.


Pullups-12 10 7
Lat Pull Down(Cable)-100x10 100x8 110x6
Seated Row(Cable)-90x10 100x8 100x8
EZ Preacher Curls-85x6 75x10 75x10
Standing DB Curls-35sx10 35sx8 35sx6 30sx7
DB Shrugs-65x12 65x12 70x10

Weight-148.5#

Nice work man, looks good.....

I like how you did the chins (pullups) first this time. you should keep it that way. Also, I think you should add a set in, and take one out of you cable pulldowns. Dont worry if you only get 5 reps or so on the last set of chins, leave the ego at home!!

Nice work on the preachers!!

You may be working the biceps a bit much, but see how progression goes and adapt from there.

USE BIGGER DBs on those shrugs!! i think you would be fine with a set with the 70s and then hit the 75s-80s.

ES-22
08-16-2002, 10:18 AM
Legs/Shoulders:

Again I forgot my record so I flew by the seat of my pants.


Leg Press-200x10 315x8 340x8
Plate Loaded Kneeling Leg Curl-55x10 75x8 85x8
Calf Raises(Smith)-195x12 265x12 275x10
Shoulder Press(HS)-100x12 150x10 160x5
DB Shoulder Press-50x7 45x9 45x7
DB Front Raises-20sx10 20sx10 20sx10
Upright Row(cable)-90x12 100x10 100x10

Weight-149#

ES-22
08-16-2002, 10:31 AM
Ive been thinking about starting some squats, probably using the Smith machine due to the fact Im as coordinated as a one legged blind girl. Hey big E my pu$$y hands can barely sustain the weight Im using now on my Shrugs, my hands give out before my traps do, any suggestions for this?

ericg
08-16-2002, 10:39 AM
Glad to see that YOU WILL start doing some squats....some people hate the smith, but it is better than no squats at all, once you feel more comfortable you can work your way out of the smith, or not. bottom line, SQUAT

About the grip thing, use some chalk if the Y has some. I would say use straps, but i wouldnt want them to become a crutch. So just stick with it I guess, the grip will get better over time. If you are really concerned about your grip you could do some static holds in the rack or on a smith. Just load the fuken bar up and hold it (like at the top of a dead lift) until you cant hold it any longer.