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AstronautJones
01-11-2003, 05:26 PM
Well, I've finally caved and decided to keep track of my diet and training regimen. Hopefully this will give some folks an idea of what my routine is like, and in turn I can get some feedback as well.

I suppose I should start with some of my stats: 6'2'', 228 lbs, 17'' biceps, 12'' forearm. This is all I have measured so far. As far as lift stats, I'm not concerned with how much I can bench, squat, dead, etc. I'm primarily concerned with what I look like. I'm sure from time to time though I will share what my 1RM is on particular lifts.

This can be considered an introduction, I suppose. My next post will include my diet among other things. :D

Franjipani
01-11-2003, 06:44 PM
"Hungry & Fearless"......grrrrrrrr love the title;).

Congrats on starting your journal & good luck with your goals:thumbup:

AstronautJones
01-12-2003, 02:02 AM
January 12, 2003

Today was a good day, even though it was, for the most part, an off day, with the exception of some ab work.

My eating schedule was exactly as I planned, and is as follows:

Meal 1: Fuel Plex MRP w/2 cups Vit. D milk
Meal 2: 1 scoop Serious Mass w/5g creatine
Meal 3: 1 cup rice, 2 chicken breasts, 1 cup of yogurt, 1 cup of milk
Meal 4: 2 cups wild rice & chicken soup, bagel, 1 cup yogurt
Meal 5: 1 cup rice, 1 can of tuna, 1 cup of milk, 2 scoops of whey
Meal 6: 2 scoops Serious Mass with whole milk

I am very strict on making sure that I get in at least 600 cals per meal, and eat every 2-3 hours.

I also consumed 8g of fish oil (8 caps, 3 after meal 3, 3 after meal 5, and 2 before bed), 1 multivitamin (after meal 3), and 250mg magnesium about 20 mins prior to bedtime.

I think it is noteworthy to say that every time after I take my multi I get sort of a heartburn type of pain in addition to stomach pains. I take Men's One-a-Day, and am thinking about switching to something like Mega Men. We'll see though.

My ab work today went well. It looked something like this:

Rope pulldowns: 3 x 15
Thera Crunch (machine): 4 x 15
Decline Sit-ups: 3 x 10

It's 1 AM now, so I'm hoping pretty sure I'll be able to get in at least 8 hours of sleep.

bradley
01-12-2003, 05:31 AM
Glad to see you started a journal and good luck with it.

Oh yeah, almost forgot:spam:

AstronautJones
01-12-2003, 11:48 PM
January 12, 2003

Today was an off day. I hate off days. I'm always so eager to get into the gym.

As for my diet today, well it sucked for the most part. Not because of what I was eating, but how often. I don't know, I suppose it was just one of those days. I only got in 5 of my 6 meals today, which isn't that bad I suppose, but still isn't up to par.

I'm getting stoked for tomorrow's chest/tri/shoulder workout.

I also think it's worthy to note that I did manage to get in my supplements for the day, including my 8g fish oil, 5g creatine, and lastly 250mg magnesium before bed.

AstronautJones
01-14-2003, 12:52 AM
January 13, 2003

I arrived at the gym around 10:30am or so. I had been looking forward to chest/tri/shoulder day since last week. This is definitely one of my favorite workouts.

Today I took some ECA prior to my workout (it was a drink) and sipped it during my workout as well. Having not drank coffee, or any caffeine containing beverages for several months, and this being my first time trying ECA, I immediately noticed my lack of tolerance to this stuff. Let me tell you, this stuff is potent. I could only get through about 3/4 of the bottle. It did wonders for my workout, however. I felt this was a pretty intense workout. It looked like this:

Chest

Bench Press- 6 x 10

Pec Dec Flyes- 5 x 12

Decline Press- 4 x 10

Triceps
Overhead cable extensions- 3 x 10 (first half of superset)
Cable pushdown w/rope- 3 x 10 (second half of superset)

Seated EZ bar tricep extension- 3 x 10 (first half of superset)
Seated Dumbbell tricep extension- 3 x 10 (second half)

shoulders

Standing Military Press w/barbell- 3 x 10

Behind the neck shoulder press- 4 x 10

I felt today my diet was definitely on track:

M1- Scoop of Serious Mass w/whole milk
M2- Bagel, banana, 3 fish oil caps
M3- Scoop of Serious Mass w/creatine (post workout)
M4- Promax Bar, 2 servings spaghetti, 2 cups milk, multivitamin, 2 scoops of whey.
M5- 1 cup of rice, 2 chicken breasts, 1 cup milk, 3 fish oil caps, 1 scoop of whey.
M6- 2 scoops of Serious Mass w/whole milk (could also be called meals 6 & 7, because this is 1600+ cals), 2 fish oil caps, 250mg magnesium.

Also noteworthy is the fact that I got 8 hours of restful sleep last night, and hope to do the same tonight. :D

AstronautJones
01-14-2003, 06:17 PM
Wow, I must say that yesterday's workout was very effective. I am so sore in my chest, tri's, and shoulders. I think this could be partially due to the extra energy I had from the ECA. I love that stuff!

AstronautJones
01-16-2003, 01:05 AM
January 14, 2003

Today was leg day. In my opinion it was very effective, and nothing short of intense.

Leg Press- 5 x 10-12

Seated Ham curl- 4 x 12

Leg extension- 5 x 10-12

Standing Calf raises- 4x12-15

Seated calf raises- 5x12-15

Laying Ham curl- 4x10-12

I absolutely destroyed my legs on this workout. It was great. I am very sore from yesterday's chest/tri/shoulder workout.

My diet was good today as well. Here's what it looked like:

M1- 1 scoop Serious Mass w/5g creatine
M2- 1 cup rice, 1 can tuna, 3 fish oil, 1 multivitamin
M3- 1 scoop Serious Mass w/milk
M4- 2 servings spaghetti (we had lots of left overs), slice of Sourdough bread, 2 cups milk, 2 scoops whey
Snack- Promax bar, banana
M5- 2-3 cups rice, 3 oz. chicken
M6- 1 scoop Serious Mass w/milk

AstronautJones
01-16-2003, 01:10 AM
January 15, 2003

Today was an off day. My chest is still very sore, along with my shoulders. The soreness in my tri's is starting to dissipate. My legs are very sore as well. Especially my calves. Woot! I love it!

I'm thinking for tomorrow's back/bicep workout I'm going to take some ECA prior to my workout, for the added energy. I love that stuff, it adds so much intensity to my workout.

I'm also thinking that the time to start cutting is getting closer. I've been bulking for about 6 months straight now. I think it's time to get rid of some of this fat.

My diet today was decent.

AstronautJones
01-17-2003, 07:50 PM
January 16, 2003

Back and bicep day. I always look forward to this day all week. I love bicep day. Anyway, it was a very productive day IMO, and equally intense. Prior to my workout I consumed some ECA (in the form of a drink). It consisted of 25mg Ephedra, 200mg caffeine, 200mg white willow bark. . . yada yada. . .I'm curious if liquid form would be any less potent than pill form. Regardless, it kicked my ass into gear.

Back

T-bar rows- 5x12

Leverage machine rows- 4x12

Shrugs-2x15 (first exercise of giant set)
Upright rows-2x15 (second '' '' '')
DB rows-2x8-10 (third)

Biceps

DB preacher curls- 4x10 (first of superset)
Reverse grip preacher curls w/EZ curl bar-4x10 (second of superset)

Standing alternate DB curls-1x10

Standing one arm preacher curls-1x10

Cable curls- 3x10

Diet today was relatively good. I didn't write it down, so I have no idea exactly what it consisted of. It was pretty good though.

I am thinking in the following week I am going to prep for slowly decreases cals, to begin my cut. I haven't decided exactly how I'm going to go about this, regarding the ECA, cardio, and diet. Anyone reading, suggestions are appreciated. I don't have enough replies in my journal anyway, where's everyone at?

bradley
01-18-2003, 07:50 AM
As far as diet goes you might want to decrease cals slowly over a couple of weeks until you get to the calorie level you want. See what kind of weight loss you get and then add in cardio and then save the ECA for later on in the cut. In other words just change one variable at a time and see what works the best.

I would think an ECA in the form of a drink would work faster than the pill form (due to not having to breakdown the capsule). Just a thought.

AstronautJones
01-18-2003, 02:19 PM
Yes, my plan was to do just that: decrease cals by about 200 every 3 days until I get just under maintenance. But then I got to thinking why not just eat the same as I am now, and throw in the ECA stack? Then later on the cardio, and if need be decrease cals. In other words, it would be just what you said, except in a different order.

Any thoughts?

bradley
01-18-2003, 04:28 PM
Yeah, I think it would work but creating a caloric deficit with cardio would be more of a challenge than dropping cals IMO. That is why most people drop cals first then add in cardio. Give it a shot and post the results. Nothing wrong with a little experimentation.

You could drop cals to maintenance and then do cardio which might be a little easier. Just some thoughts.

AstronautJones
01-18-2003, 05:07 PM
Originally posted by bradley
You could drop cals to maintenance and then do cardio which might be a little easier. Just some thoughts.

Yeah I think I'll do that. Either way, I'll definitely be posting my results.

AstronautJones
01-18-2003, 07:44 PM
January 17, 2003

Today was a planned off day, but sometimes it's hard for me to stay away from the gym. Plus, I needed/wanted to do some ab work.

It wasn't anything too special but was effective:

Rope crunches- 3x15

Hanging leg raises- 3x10

Machine crunches- 3x15

After this I did some light cardio for about 10 mins. Probably something I shouldn't have done right at the moment, but I felt I should have been there longer. I don't think it will hurt anything.

bradley
01-19-2003, 04:43 AM
Originally posted by AstronautJones
January 17, 2003

Today was a planned off day, but sometimes it's hard for me to stay away from the gym

Yeah I know exactly how you feel. A little cardio never hurt anything.:)

AstronautJones
01-21-2003, 07:11 PM
January 20, 2003

Bah I've gotten all screwed up with this downtime etc. So I'll just start with my workout on Monday. It was chest day! Woot!

Chest:

Smith Machine Bench Press- 4x8-12 (yes that says Smith Machine :hide: )

Incline Cable Flyes- 4x12

Barbell Decline Press- 4x8-10

Triceps

Standing Overhead cable extensions w/rope- 3x10-12
Cable Extensions-3x10 (Supersets with Overhead cable extension)

Seated tricep extension w/EZ curl bar- 3x12
Single DB extension- 3x12
Double DB extension- 2x12 (all three exercises were done as giant sets)

Shoulders

Standing Barbell Militarty Press- 4x10-12

Behind the neck shoulder press-4x8-12

Overall I think this was a pretty intense workout, although it certainly didn't feel like it at the time. I noticed it didn't take as much weight to get a good pump going. I think this could be because I stopped taking creatine last Thursday.

I also took some ECA prior to my workout in the form of ABB Speed Stack. Great stuff IMO.

Oh by the way, in preparation for my upcoming cut I ordered some supplements on Saturday:

-3 tubs Muscle Milk
-Optimum Nutrition Glutamine
-Xenadrine RFA-1

This stuff should be here Jan. 24, during which time I will officially begin my cut. As of now, I am just tampering my caloric intake, and eating a little more cleanly.

AstronautJones
01-21-2003, 10:37 PM
January 21, 2003

Leg day. I knew if I didn't give 110% my whole week would be ruined. I consumed some ECA prior to my workout. I also did something a little different. I split up my workout. I did half in the morning, and the other half in the evening.

9:00am
Leg Press- 360x12, 360x12, 410x12, 410x12

Lying hamstring curl- 90x12, 100x12, 100x10, 100x10

Seated Leg curl- 180x10, 180x12, 180x10, 185x10

7:00pm

Squats- 115x12, 165x12, 165x10, 145x10 (full squats)

Leg Extension- 130x12, 150x12, 150x12, 170x10, 170x10

Seated calf raises- 135x28, 170x20, 170x20, 170x20, 170x20

Standing calf raises- 280x15, 280x15, 280x15, 280x15

Therma Crunch (crunch machine) 25x15, 35x15, 35x15

I think of all exercises, my squats could use the most work. I'd like to get those numbers up. The reason for the split was because I only got 5.5 hours of sleep last night, and I was SO tired during the former part of my workout. I seriously thought I was going to pass out after leg presses. The latter workout was very good.

Diet is steady for the most part. I am still taking Serious Mass, because I haven't fully began cutting. I am merely decreasing caloric intake, as I stated in some of my previous entries.

AstronautJones
01-21-2003, 10:52 PM
Forgot to add that even though yesterdays chest/tri/shoulder workout didn't feel like I had the extra boost, I am still pretty sore today in all three areas. It just didn't take as much weight for me to get to failure.

I am pleased with this. I was afraid maybe my triceps workout wasn't intense enough, but apparently it was because I'm really feeling it today. :)

bradley
01-22-2003, 05:52 AM
Originally posted by AstronautJones
I am pleased with this. I was afraid maybe my triceps workout wasn't intense enough, but apparently it was because I'm really feeling it today. :)

I would decrease the number of sets for tricpes (I think I counted 14 total). I would go with maybe 6 intense sets at the most because you are getting a lot of tricep work with your pressing movements. I would also go with shoulder exercises before tricep exercises because if your triceps are fatigued it could adversely affect the weight you use on shoulder presses. Journal looks good and I feel your pain in dealing with squats.

AstronautJones
01-22-2003, 01:38 PM
Thanks for the tip, I'll definitely try that. As for the triceps, after doing 3 supersets it just didn't feel like I was getting enough of a pump. So I decided to add in a few giant sets.

I'll also start doing shoulders before tri's. I did notice, especially this week, that my military presses were somewhat more difficult. This was probably because my tri's were absolutely shot.

Anyway, thanks for the tips.

AstronautJones
01-23-2003, 06:33 PM
January 22, 2003

Off day. I hate off days. Although I suppose they are good for concentrating on diet only. Speaking of which, diet has been on target for the most part. I haven't gotten strict just yet with my diet, because as I've stated earlier I'm waiting until this coming Monday to 'officially' begin my cut.

Other than that, not much else to say. Looking forward to tomorrow's back/bi workout.

AstronautJones
01-25-2003, 02:11 AM
January 24, 2003

Back/Bicep day. Gotta love it. Dammit I've got to say that I didn't really have the intensity that I usually do in my workouts. I don't know, but I'm still thinking it's because I stopped taking creatine. Usually I can tell immediately how sore I'm going to be the next day. Now it's like I have no idea. I'm always afraid I won't be sore enough. Anyway, my workout looked like this:

Back

Pullups-3x10-12

T-bar rows- 90x12, 115x12, 115x12, 115x12

High Rows- 180x12, 200x12, 200x12, 200x12, 200x12

Shrugs (supersetted w/upright rows)- 57x15, 57x15, 57x15, 57x15

Upright rows- 60x12, 60x12, 60x12, 60x12

Biceps

Preacher Hammer Curls-27x10, 27x10, 27x10

Seated alternate DB curls- 27x10, 27x10, 27x10

Cable curls-80x12, 100x12, 100x12, 100x10

In all this workout turned out to be really actually pretty good, although it didn't feel like it while I was doing it. I think my mind is just playing tricks on me, because I haven't been taking creatine. *shrug*

AstronautJones
01-25-2003, 02:17 AM
January 24, 2003

Scheduled off day, however as usual I went to the gym anyway to do some ab work. Can't have too much ab work. Btw, my order of supplements came today! Woot! Three tubs of Muscle Milk, 120 caps of Xenadrine, and a bottle of Glutamine! :D :D

Abs

Rope crunches- 180x15, 185x12, 185x12

Thera Crunch machine- 35x15, 40x15, 40x15

Hanging leg raises- 3 sets of 12

Turns out yesterdays back/bi workout was pretty effective. My lats are pretty sore, as are my biceps. Although my biceps aren't quite as sore as I'd like them to be. Still sore nonetheless though. Today's workout went well.

AstronautJones
02-03-2003, 06:52 PM
February 3, 2003

Chest day. I fell off the wagon on keeping up on my journal after being sick and all. I did get all of my workouts in last week though. Today's workout went well, I got my bodyfat tested today. It was 16.3% at 225.5 lbs. Not too bad for a bulk.

Chest

Bench Press- 155x10, 185x10, 175x10, 175x10

Lateral Wide Chest (leverage)- 250x12, 250x10, 250x10, 270x10

Pec Deck Flyes- 130x12, 140x10, 140x10, 130x10

Shoulders

Standing BB Military press- 45x12, 65x12, 65x10, 65x10\

Rear Delt Machine- 110x12, 120x12, 120x12, 130x12

Triceps

Standing Cable Tri Extensions w/rope- 3x10
Rope pulldowns- 3x10 (supersetted w/^^^)

DB extensions- 50x12, 50x12, 50x12, 50x12

Tricep Extension Target Machine- 70x12, 70x12, 70x12, 50x10

Supplements I took were 2 Xenadrine (1 morning, 1 afternoon), quite a few Optimum whey shakes, glutamine, Muscle Milk (before bed), Mega Men multi's, Flaxseed oil (liquid), ZMA (before bed).

AstronautJones
02-05-2003, 01:25 AM
January 4, 2003

Off day. Not much to post here. Diet was good, I'm managing to eat very clean, low carb/high protein. I'm beginning to realize that dieting sucks.

I have noticed that I've lost a LOT of water weight since stopping creatine, and especially since being sick with the flu. I'm beginning to see more vascularity because of it. :D