WBB Contest - Journal - Road to 10%

[AJ_11]

Date:April 04 03 - Day 01

Stats:
6'
188 - measured this morning - Goal (don't care about dropping weight, just fat)

16% -measured 2 weeks ago - Goal 10%

Training:

Back/Biceps/Traps
Power Cleans - 45X10 | 95X10 (warmup)
Deadlifts - 225X5 | 275X5 | 315X5 | 315X3 | 315X3 | 405X3(PB)
Pullups:100X10 | 140X5 | 120X8
BB Rows:135X5 | 135X6
Shrugs: 95X8 | 100X5 | 100X5
Hammers: 30 X 7
Concentration Curls: 25X10 | 25X8

Comments For Training:Too many excercises, need to work on a new program.

Nutrition - Cals | Fat | Carbs | Fibre | Protein
M1:Pre workout - 329 | 21 | 1 | 0 | 32 - Steak, Egg, Salmon Cap
M2: During Workout - 300 | 2 |50 | 1 | 22 - Malto/Dext Whey Drink
M3: Post Training - 270 | 4 | 33 | 4 | 26 - BB Pancakes
M5: 589 | 48 | 0 | 0 | 37 - Steak, Olive oil, fish oil, Multi
M6: 405 | 25 | 4 | 1 | 39 - 2Eggs, Olive Oil, Chicken Slice, Cuc
M7: 364| 19 | 12 | 8 | 43 - Whey, Flax, Almonds
M7: 257| 11 | 7 | 0 | 33 - Fish, Cottage Cheese

Totals: Cals:2514 | Fat:140 | Carbs: 112 | Fibre: 15 | Protein: 242
Comments About Nutrition:Up Post meal carb intake

Overall Comments: Man this journal to a long time to set up. I don't care I want to track everything, thats untill I get lazy. Main this is a pain in the butt. Too much math.

[Big & Tall]

ooh, I get to be the first!

:spam:

Good luck with the journal, and hittinig 10%. Doesn't really seem like you have that many exercises, though. Looks like a decent back & bi day to me.

[AJ_11]

Thanx for the spam. Not sure but it did only last an hour, but I tend to jump from excercise to excercise. Rest is minimal. I do focus on other parts kinda like circuit training.

[bradley]

Good luck with the new journal AJ. How many grams of fish oil are you taking in each day?

EDIT: Nice work on the deads man.

[Skillz]

good luck with the new work out journal man! like Bradley said, nice deads!

also , its nice to see you have some power cleans, those can realy loosen up your back for a good set of deadds

Skillz

[AJ_11]

Originally posted by bradley
Good luck with the new journal AJ. How many grams of fish oil are you taking in each day?

EDIT: Nice work on the deads man.

Thanx, I really didn't think that I would be able to do it. I started actually incorporating my my workout shake during my workouts not and I think that led to some extra energy. Then about 30 min later I take my second carb And Protein meal, Mainly Oatmeal & Cottage cheese 30 min after workout.

I am going to try to take at least a tablespoon of the Cod liver oil, then I bought some flax powder, and I also have some salmon oil caps. I eat fish too so I think overall I take in about 6grams a day of o-3.

Thanks for checking this journal out. Its preety detailed but I may cut it down a bit as far as breakdown goes as time is an issue.

[AJ_11]

Originally posted by Skillz
good luck with the new work out journal man! like Bradley said, nice deads!

also , its nice to see you have some power cleans, those can realy loosen up your back for a good set of deadds

Skillz

I know its the first time I attempted them, still working on form but I think that I am going to use it as DL warmup.

Thanks for the spam

[bradley]

http://www.mercola.com/2002/mar/13/omega3_fats.htm

Thought you might want to read Dr. Mercola's recommendations at the bottom of the article. I found it kind of interesting.