Time to get the ass in gear

[heathj]

Tuesday - 6/26/01

Training


Triceps:

Lying Triceps Extensions (45 x 6, 50 x 9, 12, 15)
Tricep Pushdowns (120 x 6, 150 x 9, 12, 15)


Biceps:

Standing BB Curls (30 x 6, 35 x 9, 12, 15)
Hammer Curls (30 x 6, 9, 12, 15)

Forearms:

Forearm Curls (3 x 45)
Forearm Ext (3 x 45)

Quads:

Squats (135 x 6, 185 x 6, 195 x 6) - No belt (gonna build up midsection)
Leg Extensions (100 x 6, 9, 12)

Hamstrings:

Leg Curls (70 x 6, 50 x 9, 12)

Calves:

Seated Calf Raises (100 x 30)
Standing Calf Raises (220 x 30)

Ab Do-Er

15 min.

Cardio

Running 4 miles at 10 pm. (will do this in 9 hours)


Diet

Going quite well the last two days. Water today is 2 liters. I hope to finish out with 5, but most likely will get 4. Other then that, spot on. I think I need to add a 6th meal in though. So I hope to have my meal times at.

1. 7:30 am
2. 9:30 am - Post Training
3. 12 pm
4. 2 pm
5. 5 pm
6. 8 pm

Something along those lines.

Anyone have any ideas on my last meal? It will be before bedtime. Also I bought some meal replacements today that I will use when I have to go to work and cannot eat my regular meals. Each packet is 38g protein/ 19g carbs / 4g fat. So it's pretty close to what those two meals equate too.

[heathj]

Friday - 6/29/01

Training


Triceps:

Lying Triceps Extensions (50 x 6, 60 x 9, 12, 15)
Tricep Pushdowns (120 x 6, 150 x 9, 12, 15)


Biceps:

Standing BB Curls (35 x 6, 9, 12, 15)
Hammer Curls (30 x 6, 9, 12, 15)

Forearms:

Forearm Curls (3 x 45)
Forearm Ext (3 x 45)

Quads:

Squats (215 x 6, 185 x 9, 155 x 12)
Leg Extensions (100 x 6, 9, 12)

Hamstrings:

Leg Curls (50 x 6, 9, 12)

Calves:

Seated Calf Raises (120 x 30)
Standing Calf Raises (220 x 30)

Went good....the squats were hard as hell though...very, very tiring. No belt again. Seems to be harder doing it without a belt. I hope to build up my midsection some more.

Diet

Going good...water is low still though, maybe 3 liters. I will finish the day off with about 4 liters. I work later so I can't eat my chicken or eggs. But I will probably eat 5.5 ounces of chicken during work or so. I have no clue how many grams or even how much protein or whatever that is. But it's chicken and it's a lot, so... :) Also, I had like two small ass cookies today, like one inch in diameter, so they probably added like 1g fat, if that. I am on the second day of Hydroxycut and I think I can already tell a slight difference. I can start to see a 4-pack more now and I like this. Now just gotta work on getting rid of the fat covering the lower 4 abs. When I was running the other night I thought an 8 pack would explode out of my stomach, but nope ;) I will keep taking 6 hydroxycut pills per day and will post my results of bf% droppage per week and how many pounds I lose per week.

[heathj]

Weekend off...

Goals
For every lift I currently do

Current Lifts: 7-1-01


Flat BB Bench - 155 x 10, 10, 8
Incline DB Bench - 50 x 10, 10, 8
Deadlifts - 285 x 6, 6, 6
Pullups - 16 x 1
Seated Rows - 100 x 6, 9, 12
Seated DB Shoulder Press - 70 x 6, 9, 12
Upright Rows - 115 x 6, 9, 12
BB Shrugs - 160 x 6, 9, 12
Lateral Raises - 20 x 6, 9, 12
Lying Triceps Extensions - 60 x 10, 8, 6
Tricep Pushdowns - 150 x 10, 8, 6
Standing BB Curls - 35 x 10, 8, 6
Hammer Curls - 30 x 10, 8, 6
Forearm Curls - 3 x 45
Forearm Ext - 3 x 45
Squats - 215 x 6, 185 x 9, 155 x 12
Leg Extensions - 100 x 6, 9, 12
Leg Curls - 50 x 6, 9, 12
Seated Calf Raises - 120 x 30
Standing Calf Raises - 220 x 30


Lift Goals: 9-1-01


Flat BB Bench - 175 x 10, 10, 8
Incline DB Bench - 60 x 10, 10, 8
Deadlifts - 335 x 6, 6, 6
Pullups - 10 x 1 (weighted with 45 lbs.)
Seated Rows - 120 x 6, 9, 12
Seated DB Shoulder Press - 90 x 6, 9, 12
Upright Rows - 135 x 6, 9, 12
BB Shrugs - 185 x 6, 9, 12
Lateral Raises - 25 x 6, 9, 12
Lying Triceps Extensions - 70 x 10, 8, 6
Tricep Pushdowns - 150 x 10, 8, 6
Standing BB Curls - 45 x 10, 8, 6
Hammer Curls - 40 x 10, 8, 6
Forearm Curls - 3 x 45
Forearm Ext - 3 x 45
Squats - 250 x 6, 225 x 9, 205 x 12
Leg Extensions - 130 x 6, 9, 12
Leg Curls - 80 x 6, 9, 12
Seated Calf Raises - 160 x 30
Standing Calf Raises - 265 x 30



And...

Stats

7-1-01

6'
185 lbs.
32" waist
15" arms
43" chest
25" thighs
17" calves
13" forearms
~15% Bodyfat



Goals by 9-1-01

6'1"
175 lbs.
31" waist
15" arms
44" chest
25" thighs
17" calves
14" forearms
10% bodyfat

[heathj]

Monday - 7/2/01

Training


Chest:

Flat BB Bench (165 x 10, 10, 8)
Incline DB Bench (50 x 10, 10, 8)

Back:

Deadlifts ( 155 x 6, 205 x 6, 235 x 6) No Belt..Going for form
Pullups (Wide Grip - 6, Mid Grip - 6, Close Grip-6)
Seated Rows (150 x 6, 120 x 9, 100 x 6)

Delts:

Seated DB Shoulder Press (70 x 6, 9, 12)
Upright Rows (115 x 6, 9, 95 x 12)

Traps:

BB Shrugs (155 x 6, 175 x 9, 155 x 12)
Lateral Raises (20 x 6, 9, 15 x 12)


Diet

Diet's going good I guess. I still need to add another meal in though. I seem to be losing weight, but not losing much bodyfat and not losing the gut over the bottom 4 abs. Makes me mad, but hopefully over time the damn fat will go away.

[Sayiajin Prince]

Originally posted by heathj
Monday - 7/2/01

Training



Delts:

Seated DB Shoulder Press (70 x 6, 9, 12)
Upright Rows (115 x 6, 9, 95 x 12)



when u says 70 w/ dumbells do u mean 35+35?:confused:

dont mean to interupt, keep up the good work

[heathj]

Yes :) Sometimes I'll do it on a machine and sometimes with DB's....so it was really 70 lbs. on the machine...still f-ing hard though ;)

[Mystic Eric]

Originally posted by heathj
Weekend off...

Goals
For every lift I currently do

Current Lifts: 7-1-01


Flat BB Bench - 155 x 10, 10, 8
Incline DB Bench - 50 x 10, 10, 8
Deadlifts - 285 x 6, 6, 6
Pullups - 16 x 1
Seated Rows - 100 x 6, 9, 12
Seated DB Shoulder Press - 70 x 6, 9, 12
Upright Rows - 115 x 6, 9, 12
BB Shrugs - 160 x 6, 9, 12
Lateral Raises - 20 x 6, 9, 12
Lying Triceps Extensions - 60 x 10, 8, 6
Tricep Pushdowns - 150 x 10, 8, 6
Standing BB Curls - 35 x 10, 8, 6
Hammer Curls - 30 x 10, 8, 6
Forearm Curls - 3 x 45
Forearm Ext - 3 x 45
Squats - 215 x 6, 185 x 9, 155 x 12
Leg Extensions - 100 x 6, 9, 12
Leg Curls - 50 x 6, 9, 12
Seated Calf Raises - 120 x 30
Standing Calf Raises - 220 x 30




heath, i don't wanna interupt your journal, but in our little competition, you posted these lifts as your final lifts:
06-16-2001 12:31 PM

heathj
Santa's Little Helper


Registered: Mar 2001
Location: North Bend, WA
Posts: 531
ONLINE
Alright weaklings...competition is over! Post your highest rep maxes and your highest 6 rep maxes during the competition. Mine are as follows:

Bench: 205 x 5 and 200 x 6 (Increase of 15 pounds)

Deadlift: 350 x 6 (Increase of 85 pounds)

Squat: 295 x 6 (Increase of 30 pounds)



Report this post to a moderator

so i just wanted to know, how come about a month ago, you could deadlift 350 for 6, bench 205 for 5, and squat 295 for 6, but now your current lifts are
squat 215 for 6, bench 155 for 5, and dead only 295 for dead only 285 for 6? looks like someone has been telling some fibs...

;) tuttut

[Cackerot69]

Busted ;)

Term is still a little frizzy haired asian, though.

[Mystic Eric]

Originally posted by Cackerot69
Busted ;)

Term is still a little frizzy haired asian, though.

rah rah rah :)

[Maki Riddington]

Sorry heathj.

Bugger off little boy. **points his finger at Cackerot!**

[Anthony]

LMAO!

[Alex.V]

You're planning on growing an inch in height?

[Chris Rodgers]

This is fuggin funny shiat!!!

[heathj]

Term...I took 3 ****ing weeks off weightlifting..that's why my lifts went down. Also, if you aren't dumb or blind or something. Notice how on those lifts they are 3 sets and on our competition we only did one? Ok, now I have proven you are a dumbass. Plus, maybe I can only do 15 x 10, 10, 8, but I could do 500000 x 6? Who cares, I didn't lie and plus you never posted your final results and stop ****ing up my journal people. *smack.

[Cackerot69]

Maki = Angry drunken asian.

[Mystic Eric]

Originally posted by heathj
Term...I took 3 ****ing weeks off weightlifting..that's why my lifts went down. Also, if you aren't dumb or blind or something. Notice how on those lifts they are 3 sets and on our competition we only did one? Ok, now I have proven you are a dumbass. Plus, maybe I can only do 15 x 10, 10, 8, but I could do 500000 x 6? Who cares, I didn't lie and plus you never posted your final results and stop ****ing up my journal people. *smack.

dude, chill out! no harm intended. just making sure :)

[heathj]

and why didn't you ever post your results?

[Mystic Eric]

'cause is sucked :)

[heathj]

Thursday - 7/5/01

I am so f-ing tired today I couldn't finish the whole workout.

Training


Chest:

Flat BB Bench (165 x 10, 7, 8)
Incline DB Bench (45 x 10, 10, 8)

Back:

Deadlifts ( 165 x 6, 205 x 6, 245 x 6) No Belt..Going for form

Delts:

Seated DB Shoulder Press -Attempted, but I felt a sharp pain in my left shoulder, so only did one rep.

****ty ass workout today. Short as hell too since I couldn't do everything. I need to start getting to bed around 11 pm or so. None of this 1 am ****.


Diet

Been lacking the last 2 days, but I'm gonna pick it up again and I haven't been losing any fat from what I see so I am quite ****ed. I lowered my cals by 1400 and I don't lose any fat? I don't get it. I was thinking of adding another meal or 2, but I have no clue what to add. I thought about adding another can of tuna + bread and another chicken breast, but that would take my calories up to around 2700 and that's too high. I am thinking of just sticking to 5 meals and starving myself. Oh well...any suggestions?

[heathj]

New Cardio on the way from help of reading a HIIT article and from PowerManDL.

---------------

Cardio - 4 times per week

Interval Running @ 30 seconds run/ 30 seconds walk

Up running 2 minutes per week.

First week -

Sprint 30 seconds
Walk 30 seconds
Sprint 30 seconds
Walk 30 seconds
Sprint 30 seconds
Walk 30 seconds
Sprint 30 seconds
Walk 30 seconds
Sprint 30 seconds
Walk 30 seconds

Second Week -

Add:

Sprint 30 seconds
Walk 30 seconds
Sprint 30 seconds
Walk 30 seconds

Third Week -

Etc...


Will be performed every other day.

[heathj]

Monday - 7/9/01

Training


Chest:

Incline DB Bench (50 x 10, 10, 8)
Flat BB Bench (165 x 10, 9, 7)

Back:

Deadlifts ( 165 x 6, 215 x 6, 255 x 6)
Pullups (Wide Grip - 10, Mid Grip - 9, Close Grip - 7)
Seated Rows (150 x 6, 120 x 9, 100 x 12)

Delts:

Seated DB Shoulder Press (70 x 6, 9, 12)
Upright Rows (65 x 6, 9, 12)

Traps:

BB Shrugs (135 x 6, 185 x 9, 12)
Lateral Raises (20 x 6, 15 x 9, 12)

I did my HIIT Cardio today and damn was it hard, but well worth it. I could feel the fat burning off, haha. I am going to be doing this every other day. So about 4 times per week. Hopefully it will help me get cut quicker.

Diet

Going good today. Perfect actually. I think I may have to stick with 5 meals as a base and add another meal during the course of that day that isn't scheduled, because some days 5 is enough (depending on when I wake up) and sometimes it isn't.

[ericg]

But what does your diet consist of?? I am assuming it is ISO. Just wondering what you are eating. Good luck man.

:cool:

ericg

[heathj]

DIET

Meal 1

1 Cup Oats - 6g fat/ 54g carbs/ 10g protein/ 310 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 84 cals
2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 48 cals
1 Whole Egg - 4g fat/ 1 g carbs/ 12g protein/ 88 cals

Cals: 530
Fat: 10g
Carbs: 69g
Protein: 41g

Meal 2

1 Can Albacore Tuna - 1g fat/ 0g carbs/ 37.5g protein/ 175 cals
1 Tbsp. Mayo - 3g fat/ 2g carbs/ 0g protein/ 35 cals
4 12 grain bread - 8g fat/ 48g carbs/ 16g protein/ 440 cals

Cals: 650
Fat: 12g
Carbs: 50g
Protein: 53.5g

Meal 3 -

2 Scoops Whey - 0g fat/ 6g carbs/ 40g protein/ 200 cals
2 cups milk - 0g fat/ 24g carbs/ 18g protein/ 160 cals

Cals: 360
Fat: 0g
Carbs: 30g
Protein: 58g


Meal 4 -

142g Chicken Breast - 2.5g fat/ 0g carbs/ 31g protein/ 146.5 cals
1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

Cals: 330
Fat: 2.5g
Carbs: 15g
Protein: 60g

Meal 5 -

2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 48 cals
1 Whole Egg - 4g fat/ 1g carbs/ 6g protein/ 60 cals
1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

Cals: 288
Fat: 4g
Carbs: 18g
Protein: 45g



TOTALS:

Cals: 2158
Fat: 28.5g
Carbs: 182g
Protein: 257.5g

[heathj]

Tuesday - 7/10/01

Training


Triceps:

Lying Triceps Extensions (50 x 6, 60 x 9, 12)
Tricep Pushdowns (120 x 6, 150 x 9, 12)


Biceps:

Standing BB Curls (35 x 6, 40 x 9, 12)
Hammer Curls (30 x 6, 35 x 9, 12)

Forearms:

Forearm Curls (3 x 45)
Forearm Ext (3 x 45)

Quads:

Squats (225 x 6, 205 x 9, 185 x 12)
Leg Extensions (150 x 6, 120 x 9, 12)

Hamstrings:

Leg Curls (70 x 6, 60 x 9, 12)

Calves:

Seated Calf Raises (120 x 30)
Standing Calf Raises (220 x 30)

Diet

Going good I guess. Cooked chicken today and after it was cooked it looked like crap, so I didn't eat it. Replaced it with some raisin bran, haha..Good replacement huh? ;)

[heathj]

Thursday - 7/12/01

Training

No spotter today so I might have been able to get those last reps in with a spotter, but I did not want to chance it without one.


Chest:

Flat BB Bench (165 x 10, 9, 7)
Incline DB Bench (50 x 10, 9, 8)

Back:

Deadlifts (165 x 6, 225 x 6, 255 x 6)
Pullups (Weighed w/ 25 lbs. x 7, 5, 7)
Seated Rows (150 x 6, 120 x 9, 100 x 12)

Delts:

Dead Tired by this point -Flex Machine Shoulder Press (50 x 6, 9, 12)
Upright Rows (65 x 6, 9, 12)

Traps:

BB Shrugs (135 x 6, 185 x 9, 12)
Lateral Raises (20 x 6, 9, 15 x 12)


Diet

Still going good. We got some hard boiled eggs in the fridge and if I miss a meal or something, I have a few of those. I think I may start making 5 or so per day just to have as an extra snack for protein. Also they're easy to just eat the egg white.

[heathj]

Monday - 7/16/01

Training


Chest:

Flat BB Bench (185 x 3, 3, 5) - Changing bench up a bit. --I got bored about 12 hours after my first workout so I went back and did 185 x 6. :) Almost back to my old strength--
Incline DB Bench (50 x 10, 50 x 10, 60 x 4) - Ditto.

Back:

Deadlifts ( 165 x 6, 225 x 6, 255 x 6) No Belt..Going for form
Pullups (Weighed: 25 lbs. x 5, 45 lbs. x 3, 25 lbs. x 4)
Seated Rows (150 x 6, 120 x 9, 100 x 12)

Delts:

Flex Machine Shoulder Press (70 x 6, 75 x 9, 12)

Traps:

BB Shrugs (155 x 6, 205 x 9, 205 x 12)
Lateral Raises (20 x 6, 9, 12)


Diet

Pretty damn ****ty. I still had two scoops of protein, may have two more. But I had some McDonald's french fries which are full of fat and three Otis Spunkmeyer cookies which have 8g fat each. I didn't each much though today, so I still might've been low cals except for the fries.

[heathj]

Tuesday - 7/17/01

Training


Triceps:

Lying Triceps Extensions (50 x 6, 60 x 6, 6, 12)
Tricep Pushdowns (120 x 6, 150 x 6, 6, 12)

Biceps:

Standing BB Curls (35 x 6, 40 x 6, 6, 12)
Hammer Curls (30 x 6, 35 x 6, 6, 12)

Forearms:

Forearm Curls (3 x 45)
Forearm Ext (3 x 45)

Quads:

Squats (245 x 6, 265 x 9, 225 x 12)
Leg Extensions (150 x 6, 120 x 9, 12)

Hamstrings:

Leg Curls (70 x 6, 9, 12)

Calves:

Seated Calf Raises (160 x 30)
Standing Calf Raises (220 x 30)


Diet

Still bad, but I am working on it. I still am making good gains even though it's not perfect. I have decided I am not gonna fully cut, but not bulk. Kind of what Icergrrl was talking about in her journal. A mini-cut. Then in October a huge ass bulk. I am gonna try to put on 30 pounds without going over 18% bf or so. I wanna get up to about 210 lbs. and then cut down to about 190-195 @ 10% bf by June. I will most likely be doing Keto and there is a possibility of clen, but I am not sure yet. I will see when the time comes.

[heathj]

Wednesday - 7/18/01

Training

Rest Day


Diet

Haha.....it's sad really how bad it's gotten. I haven't started eating donuts or anything, but...today I ate 1 pound of trail mix and that was pretty much all besides 3/4 of a sub. So let's see..food for the day:

2 eggs
1 pound trailmix
8" of a ham+turkey+roast beef sub sandwich

[IceRgrrl]

I think you need to add some pasta sauce to your diet...the kind that goes with spaghetti :p

[Franco]

Originally posted by heathj
1 pound trailmix
[/B]

Your eating god damn hamster food, hEATHY

[heathj]

I know, but trailmix is good! Anyway, today...I am gonna start eating good again!

[heathj]

Thursday - 7/19/01

Training


Chest:

Flat BB Bench (185 x 6, 6, 5)
Incline DB Bench (50 x 10, 60 x 5, 5)

Back:

Deadlifts (185 x 6, 225 x 6, 285 x 6)
Pullups (Weighted: 25 lbs. x 7, 25 lbs. x 5, 25 lbs. x 5)
Seated Rows (150 x 6, 150 x 9, 130 x 12)

Delts:

Flex Machine Shoulder Press (70 x 6, 9, 12)
Upright Rows (65 x 6, 9, 12)

Traps:

BB Shrugs (185 x 6, 225 x 9, 12)
Lateral Raises (20 x 6, 9, 12)


Diet

Going alright, didn't have any oatmeal though.

[heathj]

Friday - 7/20/01

Training


Triceps:

Lying Triceps Extensions (50 x 6, 60 x 6, 80 x 6, 60 x 12)
Tricep Pushdowns (120 x 6, 150 x 6, 6, 12)

Biceps:

Standing BB Curls (35 x 6, 40 x 6, 6, 35 x 12)
Hammer Curls (30 x 6, 35 x 6, 6, 30 x 12)

Forearms:

Forearm Curls (3 x 45)
Forearm Ext (3 x 45)

Quads:

Squats (275 x 6, 265 x 9, 225 x 12)
Leg Extensions (150 x 6, 120 x 9, 12)

Hamstrings:

Leg Curls (70 x 6, 9, 12)

Calves:

Seated Calf Raises (160 x 30)
Standing Calf Raises (245 x 30)


Diet

Ate lots of coffee cake today :) Mmm.... tuttut

[heathj]

Monday - 7/23/01

Training

Chest:

Flat BB Bench (185 x 6, 6, 6)
Incline DB Bench (50 x 10, 60 x 5, 4)

Back:

Deadlifts (185 x 6, 245 x 6, 295 x 6)
Pullups (Weighted: 25 lbs. x 7, 25 lbs. x 7, 25 lbs. x 7)
Seated Rows (150 x 6, 140 x 9, 130 x 12)

Delts:

Flex Machine Shoulder Press (70 x 6, 9, 12)
Upright Rows (75 x 6, 9, 12)

Traps:

BB Shrugs (205 x 6, 225 x 9, 12)
Lateral Raises (20 x 6, 9, 12)

Diet

I am not sticking directly to my diet I have now. I am sort of starting my bulking cycle, but not going all out yet. So it's kind of a mini-bulk until tennis is over, then I'm doing full bulk.

[heathj]

Tuesday - 7/24/01

Training


Triceps:

Lying Triceps Extensions (50 x 6, 60 x 6, 80 x 6, 12)
Tricep Pushdowns (120 x 6, 150 x 6, 6, 12)

Biceps:

Standing BB Curls (35 x 6, 40 x 6, 45 x 6, 35 x 12)
Hammer Curls (30 x 6, 35 x 6, 40 x 6, 30 x 12)

Forearms:

Forearm Curls (3 x 45)
Forearm Ext (3 x 45)

Quads:

Squats (280 x 6, 270 x 9, 250 x 12) - Legs are fried after squats.
Leg Extensions (150 x 6, 120 x 9, 100 x 12)

Hamstrings:

Leg Curls (50 x 6, 9, 12)

Calves:

Seated Calf Raises (160 x 30)
Standing Calf Raises (245 x 30)

Diet

What diet? :) I am still on my plan of mini-bulking. Still considering of taking hydroxycut when September rolls around though.