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Vegasbound03
12-16-2002, 11:16 AM
This is a great forum, joined wbb last week and I love the concept of this online journal.

I'm a 31 year old male, 5'6'' 172lbs had my body fat checked a couple weeks ago at 18% ( I think thats a pretty conservative estimate, the PT who tested me did not seem too confident in the calipers or the equations)

I plan on using this journal to keep track of my diet, and to monitor weight training to make sure that I continually push the poundages up, I think alot of us continue to use the same weights year after year and wonder why we're not growing!

Here's my plan: Weight training four days a week.
Clean diet, high protein, moderate carbs, low fat.
Supplement with Omega 3's, creatine, glutamine.
30-45 min cardio, 4 days a week.


I would like to get my weight down to 155lbs, see a little bit of abs, and then start a bulking cycle at that point .

With a clean diet, hard training , a clean life style (no more drinking, smoking, etc..) tons of water and a great attitude, this should take just couple of months.

NateDogg
12-16-2002, 11:46 AM
Sounds like a plan...post your routine so we can check it out.

:spam:

I love that little guy... *sheds a single tear*

Vegasbound03
12-16-2002, 11:58 AM
although excercise selection and order will probly change often.

Monday: CHEST: Bench press
Incline dumbell press
Machine fly (will check brand)
Cable crossovers

ABS: 3 sets of 20 crunches

CARDIO: 30 min reclining bike

Tuesday: Quads & BI'S


Squats
Leg extentions
Lunges

barbell curls
alternating dumbell curls
preature curls
concentratin curls

ABS: 3 sets leg raises
Cardio will always be 30-45 bike

Wednes day: REST


Thursday: Shoulders and TRi's

STANDING military press
upright rows
side dumbell laterals
rear delt machine

pushdowns (rope)
dumbell extention over head (what are these called)
narrow grip bench completly isolating tri's

Abs: 3 sets oblique crunches

Friday: Back, hamstrings, calves

Deadlifts
pulldows to front with underhand grip
bent over barbell rows
barbell shruggs
back extention

leg curls
standing leg curls
stiff leg deads


SATURDAY AND SUNDAY: REST, REST , REST, PLAY videogames, watch football (Broncos are on there way back) eat, and learn tons of info on this board and others!!

I know this is a lot of volume, but with more rest , super diet, supplementation, I think my body will love the shock !!

Will go into more detail on reps/sets on a daily basis!
Thanks for reading!

NateDogg
12-16-2002, 12:00 PM
Any back work? Hamstring work? Tricep work (not that it is necessary considering the involvement in chest work)? That looks like a lot of stuff for chest and bi's...not much else?

Vegasbound03
12-16-2002, 12:08 PM
I'm at work (lots of distractions) Keep hiting enter , I'll get it all in there.

NateDogg
12-16-2002, 12:11 PM
Lol, ok... I believe I have been to New Bedford, it would not have been for quite some time though.

bradley
12-16-2002, 02:28 PM
Congrats on the journal.

:spam:

Couldn't help myself.

Tryska
12-16-2002, 03:15 PM
ermm...2 lifts for your legs, and 4 for biceps?

no squats?

welcome to the boards anyway. i'm still gonna poke ya with my poking stick, cuz i'm not sure about you just yet. :windup:

beastin v6
12-16-2002, 03:18 PM
Best of luck to ya!

Vegasbound03
12-16-2002, 03:51 PM
Tryska, tha squats are in there?? I'm trying to bring my bi's up, and they seem to take a little more volume for me to get a good work out , so I'm going to throw in 4 exercises for them.



Beastin V6, thanks man, I've been following your journal as well!
That baconV6 comment was funny as hell!

Tryska
12-16-2002, 03:56 PM
oh thank god. i was gonna pitch a fit.

what are your rep ranges? and how come the strange split?

Vegasbound03
12-17-2002, 10:04 AM
Day one!
Workout:12/16/12
Time: 4:30pm
Weight: 175lbs


CHEST:
BENCH PRESS:
135X15
185X6
185X5
185X5

INCLINE DUMBELL PRESS:
60X7
60X7
60X6(Will bump these up when I can complete 10 good repsx3)

MACHINE FLY:
100X10
100X10
100X10 (WILL BUMP THESE UP)

CABLE CROSSOVERS:
48X10
48X10
48X10 (brand new machine uses cords?? felt heavy& good)

ABS: Crunches 20x3
CARDIO: 30 MIN RECLINING BIKE


DIET:
Did not have a chance to pick up supplements so diet pretty much sucked.

Slim fast drink
Slim fast peanut bar

Diet coke 32oz
Grilled chicken fajita
32oz 1% milk
Bagelw/ cream cheese
bannana

Orange julies (12 oz)

1/2 gallon water:

1960 calories (est) 80 grams protein (will buy protein supps today 80 grms is a joke)

Tryska
12-17-2002, 10:06 AM
yeah..good idea. you def need more protein, less sugar in your diet.

Vegasbound03
12-17-2002, 05:06 PM
Day 2
Diet:

Bannana
Apple
Steak sandwch
12 oz 1%milk
4 flax seed oil caplets
4 fish oil caplets
1 grm vit C

Peanut butter&jelly sandwith
40grm whey protein shake
17 gram protein bar
1/2 gallon water
32 oz diet coke

2oz beef gerky
40grm whey protein shake
PB&J Sandwitch
1/2 gallon water

Totals: Calories 2300, Protein 166 grms

Diet was better today, but still needs lots of work.

Will work on cutting out PB&J, and add more lean chicken, steak, eggs.

I also need to add some good carbs like brown rice, sweet potatoes, oatmeal.

beastin v6
12-17-2002, 05:18 PM
Originally posted by Tryska
yeah..good idea. you def need more protein, less sugar in your diet.
Agree. Up that protein to atleast 160-180 grams.

Vegasbound03
12-17-2002, 05:27 PM
Picked up some Chocolate Whey today, will start taking 3 shakes per day /w 1%milk, fruit , & creatine when I get it..

Mik
12-17-2002, 08:26 PM
Hey vegas, just checked in. Good luck with the journal.

Vegasbound03
12-17-2002, 08:32 PM
Thanks Mic! It seems to be helping already, ya don't want to cheat on your diet or miss a workout when you have to log it in later, it's only my 2nd day but I'm enjoying having this journal!

seance69ca
12-18-2002, 02:13 AM
Welcome to the boards and congrats on all your new beginnings :thumbup:

You've checked out MY BIG JOURNAL so I thought I'd check yours out too. We're like almost the same height & weight & age...kewl.

You seem to be off to a good start...lots of enthusiasm. Good.

It's good that you anticipate what we on the boards will tell you about with your diet....

To effectively reach your goals, you will need MORE and BETTER sources of lean protein. PB&J sandwiches aren't the worst thing to eat, but they could be even better with ww bread, natural (organic) pb and sugar-free (or low) jam. I'm not a soda pop fan so I can't endorse their use...water is best for me. Wet carbs, too will do good for you as will complex carbs from yams, potatoes, brown rice & oatmeal.....

But you knew we'd say so cuz you know some stuff about nutrition, right? ;)

Best wishes to you.

Vegasbound03
12-18-2002, 01:59 PM
Day 3
Work out: Quads/biceps

Diet:

20grms whey protein
1/2 gallon water

20grm protein myoplex ready drink
PB&j sandwich

30 gram whey protein drink
4 caplets flax seed
4 caps fish oil
1G vit C
1/2 gallon water
1 slice cheese
1 cup milk
Big Mack Combo Supersized
2 oz dried fruid and nuts

140 grams protein
2900 calories, too many but I worked out hard and have an early workout tomorrow so I'm not worried about it.


Quads:

Squat; 135x15
185x8
205x6
225x3
135x12
Leg extention; 125x10
125x10
125x10 (will bump these)

Lunges: 40x10
40x10
40x10

Biceps;

DB alternating curls; 30x10
30x10
30x10 (will bumb these up)

Preacher curls; 45x10
Close grip 45x10
45x10(bump up next time)

Concentration curls 20x10
20x10
20x10 ( bump up)




Abs; 3x25 leg extentions

Cardio:30 min reclining bike(will up to 35min w/more intensity, and also throw in running and treadmill)

bradley
12-18-2002, 02:48 PM
Originally posted by Vegasbound03
Day 3
Work out: Quads/biceps

Diet so far today:

20grms whey protein
1/2 gallon water

20grm protein myoplex ready drink

Might want to add in some carbs with the first meal because I believe that most of the whey when consumed by itself will be oxidized and used for energy due to low glucose levels in the morning.

Vegasbound03
12-18-2002, 03:22 PM
Thanks Bradley , your right, I need to get to the store, I usually add some fruit, potatoes or oatmeal. I just have not felt as good this morning with just the protein, thats a real good point about the oxidation, I was not aware of that but it def makes sense!!

Vegasbound03
12-19-2002, 11:19 PM
Day 4
Delts&Tri's
Workout time:11:30

Diet Today:

30grm whey protein drink
4 flax
4 fishoil
1G Vit C
Small bowl Cheerios

20grm pro Myoplex drink post workout
Peanut butter sandwich
small serving oatmeal

Hot Tamales Candy
30 grm whey protein drink

3 slices BBQ chicken pizza
salad w/ ranch
3 flax
3 fish oil caps
1 gallon water throughout day

Weights will be Light as I get reaquanted with excercises

Training: 5 minute warm up on bike.

Delts:

Standing military press:
65x15
85x10
95x6
95x7

Side laterals:
20x10
20x10
20x10 (will bump these up)

Upright rows:
45x10
45x10
45x10 (will up these)

Rear delt machine;
64x10
76x10
88x10 (bump up)

Triceps:


Rope pushdowns:
85x10
95x10
105x10 (will up these)

Overhead dumbell extention:
35x10
35x10
35x10 ( up these next time)

Skull Crushers:
45x10
45x10
45x10 (up these next time)

Tricep extention (machine)
50x12
60x10
60x10( will move up)

Cardio:

32 Minutes reclining bike

kAiXuan
12-19-2002, 11:30 PM
vegas baby, vegas

Vegasbound03
12-20-2002, 07:25 PM
Day 5
Rest Day:

DIET:

20gm Whey protein drink
3 pancakes
3 fish oil
3 flax seed caps
500mg C

2 McDonalds Hambergers
20gm Whey protein drink w/ 1/2 bananna

5gm creatine w/ grape juice
Smothie
Big plate spagetti w/meat
3 fish oil
3 flaxseed caps
500 mg C

30 gram Whey/milk+1/2 bannana+
5gm creatine

1/2 gallon water.

Vegasbound03
12-22-2002, 12:27 PM
Day Six:
Diet:

30grm protein shake w/ milk, bannana, 5gm creatine.


Medium Steak
2 oz brown rice
small serving corn

30grm protein shake w/ milk, bannana , 5gm creatine
3 sugar cookies

1/2 gallon water.
16 oz milk

Vegasbound03
12-23-2002, 10:47 AM
Day seven:
Family X-Mas party today, so Big cheat day...

20grm whey w/ 1%milk, bannana+5g creatine.

2 slices ham
cheesey potatoes
2 slice bread

5 Beers (ouch!)

20 gram whey w/milk, bannana +5grm creatine
10 liters water
10 Hershey Kisses
10 caramels
2 piece fudge

No workout today, 3rd off day in a row so I will be ready to hit the weights hard tomorrow.

At the end of week one I feel good about my progress!

I feel stronger and more energenic. Although my diet was not as clean as it could have been this week, it was much better then in the past.

My weight has not changed much, but I FEEL much better and I can tell my body composition is starting to change.

This upcoming week I will focus on upping my protein intake, as well as consuming MORE good carbs.

PROGRESSIVE WEIGHT TRAINING IS THE NAME OF THE GAME, so I will push myself to add weight or reps to each excersise.

That should not be a problem since I started so light on most sets last week during week one of training.

Vegasbound03
12-23-2002, 11:24 PM
Day eight:
Workout:Chest, abs,cardio
Weight: 173 lbs


Bench Press
135x15
185x6
205x2x
225x1
135x15

Incline Dumbell Presses:
60x10
60x8
60x7

Cable Crossovers:
60x8
60x8
60x8

Machine Fly's:
112x10
112x10
112x10

Abs: Crunches 3x20

Cardio: 30 Minutes Reclining Bike

Diet:

23grams whey W/ 1%milk, bannana +5g Creatine

Large Steak
brown rice
2 pieces wheat bread

Starbuck Frapachinno
23g whey w/ 1% milk, bannana+ 5g Creatine
1/2 gallon water

Vegasbound03
12-26-2002, 03:34 PM
Day 11
Thursday, Dec 26th

Took the last two days off for the Holidays, My diet was pretty bad. I'll get back on track this week

Workout: Quads, Back, Bi's, abs, cardio


Quads:

Squats:
135x15
185x10
225x3
225x3
135x15

Leg Extentions:
137x10
137x10
137x10 (will bumb the weight up)

Dumbell Lunges:
30x6
30x6
30x6

Back:
Deadlift
135x10
135x10
135x10 (just started deadlifts, will bumb the weight up in the upcoming weeks)

Lat pulldowns to the front:
96x10
108x10
108x10

Cybex back Machine (Will replace these with BB rows next week)
125x10
137x10
149x10 (not sure the weights on these)

Biceps:

Alternating DB curls:
35x6
35x6
35x6 (will bumb these up at ten good reps)

Preacher curls: Narrow grip
55x10
55x10
55x10

Consentration curls:
22.5x8
22.5x8
22.5x8

Abs: crunches 3x20
Cardio: 32 Minutes reclining bike
Hot tub, steam, sauna (1 hour) great for recuparation.

Vegasbound03
12-27-2002, 02:45 PM
Day 12
Friday, December 27
Workout: Delts, Tri's,Traps,calfs,abs,cardio
Delts:

Standing Military Press
65x15
95x10
105x6
105x6 (will bump these at 10 good reps)

Upright rows:
65x10
65x10
65x10 ( will up these)

Side Laterals:
22.5 x10
22.5x 10
22.5x10

Machine rear delts:
100x10
100x10
100x10

Triceps:

Pushdowns:
96x15
108x10
108x10

Cable Kickbacks:
36x8
36x8 (slow)

DB overhead extention:
40x12
40x12
40x12 (Will bump the weight on these)

Scull Crushers:
55x12
55x12
55x12 (WILL BUMP THESE!!)

Traps:
BB Shrugs:
135x10
135x10
135x10


Calfs:
standing calf raises:
135x10
135x10
135x10 ( will up these)

Abs:
Oblique crunches 3x20
Cardio: 30 min bike

Tryska
12-27-2002, 02:56 PM
bump the weight on the skulls too, while you're at it.

nice workout, btw.

Vegasbound03
12-28-2002, 10:46 AM
Thanks! I will up those skulls to 65lbs next time.