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STM
04-08-2003, 04:35 PM
Well here goes my first journal...

Current Stats as of Today

5'10"
217lbs
BF 3 point caliper - 11.22840456
BF 7 point caliper - 10.2332
Average - 10.73%


Calculations done online at : http://www.rustyiron.net/bodyfat.htm

I hope those are accurate..but if not oh well, just going by the decrease in skinfolds.

I am currently dieting trying to get to around 7-8%. Been dieting for over 6 weeks so far, started around 227lbs.

Diet:

The first portion of my diet consisted of low carbs <75, this is what I consider low, protein around 400g/day, and fats making up the rest for roughly 3000-3100 calories. Did this for about 5 weeks. Strength always seemed to be going down, and no pumps. So i went to a 50p/30c/20f ratio. This seems to be working alot better for me, in fact lifts are going back up, where before they were going down, and the pumps are back.

Lets see, not much in the way of supplements, EFAs, Whey protein (tons), multivitamins. I am clean now, no juice for over 4 years.

Heres what I ate the other day. The 'cookies' is protein powder by the way. :) Listing is protein, carbs, fats, calories.

2 scoop Cookies 48.00 8 4.00 260
1c milk 8 11 2.6 102

175g chick breast 54.285 0 6.2475 288.75
1/2cup Basmati 2.10 22.00 0.22 102.50
2tbsp barbq ? ? ? ?

3sc Whey Mint 63.00 12.00 9.00 360.00
1c milk 8 11 2.6 102

175g chick breast 54.285 0 6.2475 288.75
2 tbsp mustard 1.20 2.40 0.90 18.80


175g chick breast 54.285 0 6.2475 288.75
1c Broccoli 2 3.7 0.2 19.8

1 Lean Matrix 20.00 20 4 195
1c milk 8 11 2.6 102

2rice cake 1.1 9 0.3 44
1 tbsp udos 0 0 15 135
3sc Whey Mint 63.00 12.00 9.00 360.00

387.26 122.10 69.16 2,667.35
58% 18% 23%

I know milk sucks for dieting but I love the ****, and I am seeing good progress so it stays in until I plateau on the diet. then it comes out!

Training:

I am following my own little bastardized program of lifting. I get bored easy, so I am mixing things up every week. Last week consisted of utilizing strip sets in the following fashion.

Each exercise was done with one MAX set of 5-8 reps, then I dropped weight, no rest, then did another set max reps, dropped weight again, then max reps...all exercises went like this except where noted.

Please note I usually train at home (power rack, bench, heavy dbs), but sometimes go for a 'drop in' to a gym. Like on this back day.

Day 1 -
Lunges -
Back Squats
SLDLs
GMs - 2 work sets (done normal fashion)
Standing DB Calves

Day 2 - Off

Day 3
Slight Incline Press
Flat Flyes
Stand Press
1 Arm Laterals
EZ Tricep Extensions

Day 4 - Off

Day 5 -
Close grip pulldowns
Hammer machine (ah, the one that you pulldown from in front of you??, sort of a row/pulldown combo) done one hand at a time
Bentrows - 2 Work sets (Normal)
Shrugs -
Rack Deadlifts from below knee - 2 work sets (Normal)
Preacher Curl
Rev Curl str bar - These i do more rest pause, I do as many as possible, then let my arms hang in front of me and do maybe 10 wrist curls..ah, hmm..how do i explain this...i curl my hands towards my thighs and up...ah **** it hard to say..works though. R/P for 2 sets total.

Thats it for that week.

I am going to try and put up entries every couple of days. This week coming up I am training using pre-exhaustion/superset techniques....see told you i get bored.

PeterParker
04-11-2003, 04:15 AM
good luck with your journal STM,, you gonna post pics during your journal.

STM
04-11-2003, 10:00 AM
Ah, I will put up some pics in 4 weeks or so. I have some before pics alre

April 9

Training: This week I am doing preexhaustion/supersets. First set listed is IMMEDIATELY followed by the second..no rest.

2 cycles to failure
DB Lunges - worksets done with 65lb dbs in each hand for 10ish reps.
Front Squats - 15x135

2 cycles to failure
DB Still leg deadlifts - 15x65lb dbs
Good mornings - 5x135, these killed me after preexhausting with SLDLs.

LifeCycle exercise bike(Level 12 1 min) - 2 cycles to failure
ATF Squats SLooww Reps - 13ishx185...alright this was buggered. my lungs were pumping after the lifecycle 'sprint' and MAN did these squats pump up my legs...okay, not HEAVY at all but hey something different....the 2nd set was disgusting....you should try this someday it really killed my quads (well pumped them up, if I grow is another story)

Thats it. Today my legs are still nice and sore, especially in the teardrop (lunges/front squats). This workout was really taxing on the cardio...heartrate was in the 170s after the supersets.

My eating schedule for April 09 sucked....so many shakes didnt have anything cooked for the day and it was month end (I am an accountant..dont laugh!)

April 09 Wed Protein Carbs Fat Cals

1.5c milk 12 16.5 3.9 153
1 Lean body 42.00 12 2.00 230

After Workout:
1 gatorade 0 33 0 133
1c milk 8 11 2.6 102
3sc Whey Mint 63.00 12.00 9.00 360.00
1/2cStrawberries 0.45 10.9 0 38

200g chick breast 62.04 0 7.14 330
1/2cup Basmati 2.10 22.00 0.22 102.50

1 Lean Matrix 20.00 20 4 195
1c milk 8 11 2.6 102

3sc Whey Mint 63.00 12.00 9.00 360.00
1c milk 8 11 2.6 102
2rice cake 1.1 9 0.3 44
175g chick breast 54.285 0 6.2475 288.75

1c milk 8 11 2.6 102
2 scoop Cookies 48.00 8 4.00 260
2 scoop Cookies 48.00 8 4.00 260
1c milk 8 11 2.6 102
455.98 218.40 62.81 3,264.25

Man that looks like crap. Need more solid food. Anyhow Things are going well...more veins popping out, strength is stable so far. Last night I had a nice cheat...a box of that Crunch and Munch caramel popcorn crap. Calories were like 900 for the box.

Today is my chest/shoulders/tris day....will post up the workout.

Think of this next time you are thinking about cutting short your next set of squats.

Being able to exercise till you are blasted is a blessing, just think if Christopher Reeves could go do a set of squats...would he be bitching about the burning in his legs? Dont ****ing think so....

BCC
04-11-2003, 06:14 PM
Hey man, nice journal. Welcome to the site. Good luck getting to 7-8 percent, you're close already.

P.S. ATF squats = Ace.

MonStar
04-12-2003, 07:05 AM
Training is looking good STM. Good luck achieving your goals man.

Ironman8
04-12-2003, 09:29 AM
Looking awesome. Good luck :thumbup:

STM
04-13-2003, 09:27 AM
April 11th

Training: Still doing pre-exhaust/supersets this week. All worksets done to positive failure.

Chest/Shoulds/Tris

Incline Flyes: 5x85,9x65
Incline Press: 1x265, 1x225 (doing the flyes first to failure absolutely killed all my strength..but great pump!)

DB Pullovers: 5x65, 8x85
DB Presses: 5x65, 2x85 (Same thing here, no strength left but what does a muscle know?)

Side Laterals: 5x30, 8x40
Stand Press: 5x95, 5x135

Rear Laterals: 15x30, 13x30
Upright Rows: 12x95, 4x135

Bench Dips: 15x1plate, 10x2plates
SkullCrushers: 10x75, 7x105

Thats it. Never done this type of thing before. The isolation movement is preformed first, followed immediately by the other exercise. It was exteremly humbling as the weights were very low in comparison to my usual. The next day everything was nice and sore. I also believe this type of training SHOULD help me up cut up a bit, as the minimal rest keeps my heart rate elevated.

My diet on April 11th. Once again too many shakes! I have cooked up a bunch o meat and frozen them now, so the shakes will come down some in the coming days.

April 11 Friday Protein Carbs Fat Cals

1 Lean Matrix 20.00 20 4 195
1c milk 8 11 2.6 102
1 Lean Matrix 20.00 20 4 195
1c milk 8 11 2.6 102
1c milk 8 11 2.6 102

1 gatorade 0 33 0 133
1c milk 8 11 2.6 102
3sc Whey Mint 63.00 12.00 9.00 360.00
1/2cStrawberries 0.45 10.9 0 38

6 oz steak 51.63 0 10.54 316
1c milk 8 11 2.6 102
2 scoop Cookies 48.00 8 4.00 260

3sc Whey Mint 63.00 12.00 9.00 360.00
2rice cake 1.1 9 0.3 44
6 oz steak 51.63 0 10.54 316
1c Broccoli 2 3.7 0.2 19.8
2rice cake 1.1 9 0.3 44
3sc Whey Mint 63.00 12.00 9.00 360.00
2rice cake 1.1 9 0.3 44
426.01 213.60 74.18 3,194.80

Calories up a little too high. I try to keep them around 3000/day on workout days, and 2800ish on nonworkout days.

I am not taking any fat burners, or supplements other than glucosomine(spelling?), and some of that "Greens" powder stuff. Previously, back in my juice days (some 5 years ago now, and at 250lbs) I had some heart palpitations etc that put me off on the stimulants/juice. So now I am training ala natural style. The temptation to go back on the juice is kind of overwhelming once you have been to 250ish and 12-14%bf. Used to incline 405 for reps...so it is hard for me. Also having two friends that are doing the canadians this year..****..wheres my needles.

STM
04-13-2003, 09:29 AM
Oh, thanks for the feedback. Nice knowing people are watching this,thus adding to my "motivation" to stay on track.

STM
04-16-2003, 08:00 PM
Whoops,

Forgot about this...least I didnt skip my training/diet. Only the WBB journal :)

April 13 - At a gym

Back/Bis/Calves

Did not take pen/paper...only thing of note was 3 sets of rack deads, from knees @ 5plates/side for 4-7 reps.

Training was excellent at the gym. Extra variety goes a long way sometimes. Nice to do pulldowns instead of chins as well.

Diet April 13th

April 13 Sunday Protein Carbs Fat Cals


1c milk 8 11 2.6 102
2 scoop Cookies 48.00 8 4.00 260
1tblsp butter 0.1 0 11.25 101.5
2tbsp syrup 0 26.8 0 104
5 4.5" pancake 7.55 63.2 5 332.05
1 gatorade 0 33 0 133
3sc Whey Mint 63.00 12.00 9.00 360.00
1 Lean Matrix 20.00 20 4 195
2 scoop Cookies 48.00 8 4.00 260

175g chick breast 54.285 0 6.2475 288.75

3sc Whey Mint 63.00 12.00 9.00 360.00
2cups salad
175g chick breast 54.285 0 6.2475 288.75

366.22 194 61.345 2785.05


Hahah...went to a pancake house for breakfast. Does not happen to often. Estimated the calories for breakfast.

Slacker on the diet though....oops.

STM
04-16-2003, 08:02 PM
April 14

No training today, just cardio 30 mins morning and 30 mins before bed.

Diet:

April 14 Monday Protein Carbs Fat Cals
1cup ground beef 30.15 - 22.52 331.00
1cup ground beef 30.15 - 22.52 331.00
175g chick breast 54.285 0 6.2475 288.75
Loire Sauce 1tbsp 0.1 0.65 5.5 54.5
Loire Sauce 1tbsp 0.1 0.65 5.5 54.5

3sc Whey Mint 63.00 12.00 9.00 360.00
1 tbsp udos 0 0 15 135
1tbsp GREENS - - - -

175g chick breast 54.285 0 6.2475 288.75
Loire Sauce 1tbsp 0.1 0.65 5.5 54.5

175g chick breast 54.285 0 6.2475 288.75
Loire Sauce 1tbsp 0.1 0.65 5.5 54.5
1c Broccoli 2 3.7 0.2 19.8

3sc Whey Mint 63.00 12.00 9.00 360.00

351.56 30.30 118.98 2,621.05
54% 5% 41%

Low carbs today only 30.3 grams or so. That Loire sauce is from Superstore and is chock full of fat..yummy!!

STM
04-16-2003, 08:11 PM
ho hum...no training again today.

April 15th

Cardio= ZERO. My knees have been given me **** again. So one day off of cardio + Naprosyn should = :) for leg day.

Diet:

April 15 Tuesday Protein Carbs Fat Cals

6 oz steak 51.63 - 10.54 316.00

175g chick breast 54.285 0 6.2475 288.75
Loire Sauce 1tbsp 0.1 0.65 5.5 54.5

6 oz steak 51.63 - 10.54 316.00

2scoops SWP pro 62 8 2 306
protein bar 30 2 8 290

6 oz steak 51.63 - 10.54 316.00

2scoops SWP pro 62 8 2 306

1scoops SWP pro 31 4 1 153
1c Broccoli 2 3.7 0.2 19.8
396.28 26.35 56.57 2,366.05
67% 4% 22%

Okay bloody chicken is killing me. I lost it and hit the butcher for some sirloins...yummy! My order from SND came through as well. SWP protein is rather tasty (root beer)

Today was also my fat measurement day. Did it in the morning (less water then!). Measurements follow.

Chest 4
Abdomen 12.3
Thigh 20 (bloody thigh UP a point or so?)
SubScap 9.25
Triceps 5.66
MidAxillary 5.66
Suprailiac 9.33

This, according to the site I listed in post one results in:
3point = 11.2192445
7point = 9.875269822
Average = 10.54725716
Weight=216

This is down from 10.73% last week. Kind of slow I figure. So it must have been that pancake day.:)

Bloody cardio has to go up...but I am looking leaner in the mirror. Just getting impatient!!!!!

STM
04-16-2003, 08:22 PM
April 16 th

Training: Legs(sore knees=more naprosyn!)

Front squats: 5x5 @ 135 (yeah light weight i know)
Rev Lunges (bar): 2x10 @ 135
SLDLs:5x295
Bunch of ab work consisting of me wedging my feet under the squat safety bars and doing situps on my bench (sort of a roman chair type situp, hard to explain), side bends with 65lb DBs, leg raises etc.

My knees are brutal. Think I may go out and buy a treadmill this week, and get rid of my lifecycle.

I am going to try and stick out this 5x5 stuff. As I am somehow always making up excuses why not to do my most hated exercises (front squats, deadlifts). So not anymore.

Diet:

April 16 Wed Protein Carbs Fat Cals

Full lean matrix 40.00 40 8 390
1.5c milk 12 16.5 3.9 153
1c milk 8 11 2.6 102
1 gatorade 0 33 0 133
1 Lean body 42.00 12 2.00 230
1 Cream of wheat 2.50 22.00 0.30 98.00
1c milk 8 11 2.6 102

1 Cream of wheat 2.50 22.00 0.30 98.00
Full lean matrix 40.00 40 8 390
1.5c milk 12 16.5 3.9 153
6 oz steak 51.63 - 10.54 316.00
80g of chicken 24.82 - 2.86 132.00
1c Broccoli 2 3.7 0.2 19.8
2scoops SWP pro 62 8 2 306
1c milk 8 11 2.6 102

2scoops SWP pro 62 8 2 306
377.45 254.70 51.80 3,030.80

Yeah look at that milk in there eh? I figure it comes down to calories in vs calories out.

Anyhow now i am up to date! Wow.

Never posted my measurements before so here they are:

Upper Thigh 27.000
Seated 90 Calf 17.25
Upper Arm 18.00
Forearm 14.1

Hehe...love excel. What a nerd/accountant I am. Anyone want to talk about pivot tables :).