PDA

View Full Version : First Journal.



Ahmar
12-12-2002, 04:27 PM
Weight: 70 kg
Height: ~182 cm



EXERCISE
-----------------------------------------------------

Day 1: Back/Biceps

Pull Up 3 sets 10 reps
Deadlift 4 sets 8 6 4 4 reps
Bent-Over Row 4 sets 10 8 6 6 reps
Barbell Curl 4 sets 10 8 6 6 reps
Dumbbell Curl 3 sets 6 reps
20 mins Cardio.


Day 2: Shoulders/Abs

Lateral raise 4 sets 8 6 5 4 reps
Dumbbell Overhead Press 3 sets 12 10 8 reps
Dumbell Shrug 4 sets 10 reps
Bent-Over Lateral Raise 4 sets 12 10 8 8 reps
Crunches 3 sets 15 15 15 reps
Oblique Crunches 3 sets 15 15 15 reps
20 min Cardio.


Day 3: Cardio 40 min


Day 4: Quads/Hamstrings/Abs

Leg Extension 4 sets 15 12 10 10 reps
Squat 4 sets 12 10 8 8 reps
Leg Press 3 sets 15 12 10 reps
Stiff-Legged Deadlift 3 sets 12 10 10 reps
Leg Curl 4 sets 15 12 10 10 reps
Calf Raise 3 sets 12 10 8 reps
Cable Crunch 3 sets 15 12 10 reps


Day 5: Chest/Triceps

Pec-Deck Flye 3 sets 12 10 10 reps
Bench Press 4(3) sets 10 8 6 6 reps
Incline Bench Press 3(4) sets 10 8 6 6 reps
Dip 3 sets 10 reps
Close Grip Bench Press 3 sets 10 8 8 reps
Cable-Press Down 4 sets 12 10 8 8 reps
20 min Cardio.


Day 6: Rest

Day 7: Rest

Daily Protein Intake Goal: 150 g
Daily Carb Intake Goal: 450 g

Ahmar
12-12-2002, 04:46 PM
Thursday, December 12th 2002

11 am - breakfast 2 eggs(12 g protein)
2 pm - Burger at work, ~30g protein. 1/4 l milk.

4.20 pm - Burger at work, ~27 g protein.

2 g creatine in water while working out.

Shoulders/Abs

Lateral Raises: 10 8 8 x 7kg

Dumbell Overhead Press: 10 8 8 x 14kg

Dumbell Shrug: 10 X 26 kg, 10 10 X 28kg

Bent-Over Lateral Raise: 10 10 8 8 6 x 6kg

Crunch: 3 sets till fatigue ~17-20 reps per set.

Oblique Crunch: 3 sets till fatigue ~15 reps per set.

7.45 pm- 42 g protein post workout, 50 g carbs, 3 tablets Dextrose.

10 pm - Big serving brown rice, with beef and potatoes(~40g protein, 127g carbs). 1 banana (25 g carbs).

protein: ~150 g Carbs: ~200 g

Cant wait to get my MRP in the mail so I can keep the carbs intake up.

Signing out at midnight. Need sleep.

beastin v6
12-12-2002, 04:49 PM
What are your goals? how is your diet like (normally)? What supplements (if any) are you taking?

Ahmar
12-12-2002, 04:59 PM
Originally posted by beastin v6
What are your goals? how is your diet like (normally)? What supplements (if any) are you taking?


Right now my goals are to simply gain mass.

Ive never really had a strict diet, altho I try and stay away from too much fat and sugar.

Just really got serious about training now thats all, which is why I started this log. I was gonna start one at home, but stumbled upon these forums and decided to journal my training here instead.

Im using creatine and protein/MRP shakes basically. Nothing else.

Ill prolly go into fatloss phase once i gain a good amount of muscle. Getting ripped shouldnt be a problem tho due to my high metabolism.

Any feedback on my training routines or carb/protein intake goals are welcome.

bradley
12-12-2002, 05:18 PM
I would just take the creatine along with my post-workout shake instead of drinking it during training. Also I would be careful about overtraining your delts/triceps as you only have 1 day in between shoulder and chest/triceps. I would probably switch day 4 and day 5.

Ahmar
12-12-2002, 06:03 PM
Thats funny that you mention that, the original workout was like you described, I switched them tho, thinking 1 day would be enough. I wanted more days between my Abs training thats why.

I think Ill change it back, you're prolly right about the overtraining.
Thanks for the advice.

Ahmar
12-13-2002, 06:26 PM
Friday 13th Dec 2002

10.00 am: 1 egg - 6g protein

4 burgers at work during the day: ~110g protein

evening: 5 beers and 2 shots!

before sleep: 1 MRP, 42g protein, 49g carbs

still need more carbs. Will start tomorrow since MRP powder arrived.

Ahmar
12-15-2002, 08:13 AM
Saturday Dec 14th 2002

9 am : MRP shake + 1 egg (48g protein, 50g carbs)

4 pm: MRP shake, burger (~70g protein, 50g carbs)

8 pm: MRP shake, burger(~70 g protein, 50g carbs)

10.30 pm: MRP shake (42g protein, 50g carbs)

11-02: 3 beers.

Total: 230g protein, 200g carbs.

Ahmar
12-15-2002, 11:13 PM
Sunday December 15th 2002

No training today.

Only eating stuff, drinking lots of protein/MRP shakes and thinking about life and women.

Hope my sprained ancle heals up soon.

Ahmar
12-16-2002, 08:24 PM
Monday December 16th 2002

9 am: 1 egg, 1 weightgainer shake

12 am: 1 MRP, 5g creatine

3 pm: 1 MRP

4.30pm: 1 protein bar

5 pm: workout: I scrapped my own routine and started the WBB routine 1

Chin ups: 3x10 reps
Flye: 3 sets of 35, 45, 55 kg last 2 sets to failure around 8 reps.
One arm Dumbbell Rows: 15x18 kg, 12x22 kg, 10-12x24 kg
Flat Bench Dumbbell Press: 12x16kg, 10x18kg, 10x18kg
Overhead Pull Down: 15x45kg, 12x55kg, 10x55kg
Incline Bench Press: 12x32,5kg, 10x42,5 kg, 6-8x42,5kg
Seated Wide Grip Row: 10x35kg, 8x40kg, 6x40kg
Cable Cross-Over: 3 sets of 10 reps at 20kg.(had to cheat)

7 pm: protein shake, 5g creatine, 2 grilled chicken sandwiches.

10.30 pm: 1 MRP, 1 double cheeseburger.

1 am: 2 glasses of OJ

3 am: 1 MRP, beans with some bread.

Total: ~150g protein, 200g carbs

I think im counting a fair amount less carbs and protein than Im actually getting. Weight scale in a few days should let me know if im right.

Other than that, had a good evening. Went to a couple of cafes with a friend and some people from work came as well. This girl Ive been trying to hit it off with showed up too, she seems to have some kind of hate for me judging by her looks ;p.

I dont think she likes the way Ive been such a bastard with the women at work lately...

Kinda wanna talk to her about it, but I dont think she deserves the attention. Wanna think about other positive things instead such as self improvement.

Delphi
12-18-2002, 04:32 PM
Your routine looks solid. Good luck with it.

Ahmar
12-19-2002, 04:46 PM
Thanks for the positive comment Delphi

I missed leg day cuz of work tho ;[

Sometimes its hard to balance socializing/BBing.

Been eating lots of stuff past 2 days, altho today..

Thursday 19th December 2002

I only got around 2000 k calories approx.
need to get up above 3 k.

Tomorrow Ill have to legs, then shoulders and arms saturday.

Today I used that suntan spray bodypaint. Kinda fun, altho it was hard to get the back by myself :p

Will be fun to see how it looks in the morning..
Need to start reading this book about memory-training asap. I have a ****ty memory...

Another day another chance.
Gotta keep on track!!!

Delphi
12-22-2002, 10:53 PM
Ya, I was going to read that book too, but I can't remember where I set it down at. ;)

Ahmar
12-24-2002, 06:40 AM
haha,

Been sick since saturday.. Really sucks..

I hate being sick.. Im basically coughing my lungs out at this point..

Gonna be off work for 3 days due to xmas. oh.. Merry Xmas everyone!

Hope Im better by then.. gotta maintain while I dont train tho.

Anyone know a good way to lose this cough? ;[

Maybe I should go buy some cough sirup.. or whatever its called.

Ahmar
12-28-2002, 08:52 AM
Friday 27th December 2002

Did Shoulders, Triceps, Biceps.

3 min warm up since I was already warm from walking so much..

Shoulders:
Overhead Dumbbell Shoulder Press: 3 sets, last two to failure using progessive overload.. 10x12 kg 8x14kg 6x14kg

One Arm Lateral Raises: 3 sets of approx. 8 reps with 9kg dumbbells

Lying Rear Lateral Raise:
3 sets approx. 8-10 reps last 2 sets to failure with 8 kg dumbbells.

I can feel im using heavier weights than my last routine which is good.

Tricips:

Overhead Dumbbell Extension.
3 sets approx. 8-10 reps last 2 sets to failure with 8kg dumbbells.

Cable Pushdown:
3 sets approx. 6-8 reps last 2 sets to failure at 20 kg weight

Biceps:

Hammer Curl: 3 sets. 8, 6, 4 reps with 14kg dumbbells

Barbell Curl: 3 sets 8, 6, 4 reps to failure with 20kg barbell.

Cant believe the intensity of my biceps and shoulders today. Incredible pump trying to fight against gravity at peak contraction as I couldnt lift the weight up higher but kept it steady instead of simply stopping. Felt like my muscle was about to pop!

Nice workout, will definately give good gains. I need to find a good way to do french press and triceps benchpress without a spotter or maybe just ask someone at the gym I guess.. hard to do those exercises alone.

Ate lots that day, about 2-3 shakes and a couple of high protein and carb burgers.. some saturated fat in there too tho..

Ahmar
12-29-2002, 05:33 PM
Sunday December 29th

Back:

Seated Row: 16x88lb, 12x99lb, 8x120lb (to fatigue)

Chin Ups: 30 reps in done in 5 sets.

Bent Over Rows: 10x44lb, 8x57lb. 6x57lb

Front Pull Down: 12x100lb, 10x110lb, 6x132lb(forced last 2)

Chest:

Flye: 14x88lb, 10x100lb, 8x110lb

Decline Bench Press: 3 sets approx. 10x95lb, last set was to fatigue.

Dumbbell Press: 3 sets 10x40lb, last set to fatigue.


Dumbbell Press was difficult due to being last in the routine. Not sure if I should have done 3 more sets of a different exercise but body just wouldnt go for it.

Had a burger before the work out.

Post workout: Had a protein shake and some chicken and rice with some icecream afterwards, Hope ill gain some weight from this!

4 hours later, Im eating chicken and some bean and green peppers!

Back workout went well today, but I think Chest routine could have been more intense.