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Submit2006
04-12-2003, 08:53 PM
Well, here we go... a little background information:

23 years old
5'7"
158 lbs
32" waist
BF: Not sure... top 2 abs show (unflexed), but I have a ring of fat around my stomach that won't go away.

Goals: Climb Mt. Rainier in August, run NYC Marathon in November, bench 200*8 by September.

Fitness: Currently running 15-25 miles per week, but holding back for lifting. I figure I'll keep the mileage low until later in the summer, when I'll start "cutting" in time for the marathon.

Lifting: I started WBB #1 about 6 weeks ago and I've been following it (pretty much) to the letter. Sometimes I vary the sets/reps/exercise if I feel like I'm not making progress on a certain muscle group. For example, I've been doing descending sets on bb curl and bench press every other week and I switch between incline/bent over row and a couple other things.

Supplements: Not too big on supplementation, but I do a scoop of whey protein per day, 5g of creatine on lifting days, and a multivitamin. I also take a coffee in the morning and tea in the early afternoon.

Diet: Lots of lean protein, pretty low fat, moderate carbs (more when I run more).
A typical day:
8:00AM: Oatmeal and raisins + 1/2 scoop of protein powder, cup of coffee
11:00AM: Granola bar and juice
2:00PM: Turkey sandwich on wheat w/ sprouts, lettuce, tomato, mayo, and mustard, cup of green tea
6:00PM Rice w/ stir-fried vegetables and fish/tofu
10:00PM Protein shake, maybe some pretzels and cottage cheese (often glass of red wine or beer)


This week:

Sunday: 3 mile run

Monday:

Arms/Shoulders
Military Press: 115*8,7
DB shoulder press: 45s*7,6
DB Lat Raises: 30s*8,8
Close-grip Bench: 115*8, 125*8
Tri Extension: 50+bar (not sure, maybe 45) *6,6
BB Curl: 85*7, 85*4, 75*4, 65*3 (last 3 w/o rest
Crunchs: 25*4

Tuesday: 5 mile run

Wed: Rest

Thursday: 5 mile run (morning)

Chest/Back
Bench Press: 165*8,7
DB Incline Press: 60s*8,8
Dips: BW+25*8,8
Pullups: BW*8(PR), 5 (damn)
Trap bar D/L: Bar+140*8,8
Incline Row: 90*8,8
Shrugs: Trap bar+90*10

Friday:

Legs (had to catch up from slacking on the routine throughout the week)
Squats: 45*6, 135*8, 225*8, 315*6 (PR, but my form was off)
Hack Squats: 185*8,8
Romanian Chair: BW+45*8,8
Leg Curl: 110*8,7
Standing Calf Raise: 225*8,8,8,8
Decline situp: BW+35*8,8
Decline static hold: BW+35*3 (ouch)

Does it look okay?

Submit2006
04-13-2003, 03:29 PM
Saturday:

I've got to do better on the weekends.

Fantastic sleep last night (~11 hrs)

12:00 PM: 2 eggs, 2 pieces of toast w/ 100% fruit spread, coffee
3:00 PM: Turkey sandwich on ciabatta roll w/ sprouts, mayo, must
8:00 PM: 1 cup of black bean soup w/ 1/2 cup of rice, cottage cheese, 1 cup of orange juice
11:00 PM: Pretzels & 1 oz cheese

No exercise, had a few drinks, terrible sleep (1-3:30, 5-9:00)

Sunday:

Well, this was going to be my "refeed"--went out for Chinese food, but I didn't totally pig out. Will probably do a 5 mile run this afternoon; I've resolved to run 20 miles this week despite some tenderness in my achilles tendon and DOMS in the abs. Arms/shoulders tomorrow.

Submit2006
04-14-2003, 03:38 PM
Sunday:

Well, yesterday was terrible. I didn't end up running and I rounded off my diet with a Costco hot dog. The only bright point was that I slept about 9 hrs last night.

Monday:

New week, back on track.

8:00AM: 1/2 c oatmeal w/ 1/2 c 1% milk and 1/2 scoop of protein powder
11:30AM: Turkey sandwich on cracked wheat w/ mayo, mustard, and a ton of mixed greens
2:00PM: 2 c nonfat milk, 1 Nature Valley granola bar, 1 apple

I also ran 9 miles or so this morning, feeling great.

5:30PM (pre-workout): Orange juice w/ 5g creatine, handful of pretzels

Arms/Shoulders: (no spotter today so I played it a little safer)

Military Press: 105*8,6
DB shoulder press: 40s*8,8
DB Lat Raises: 30s*8,8
Close-grip Bench: 115*8, 120*8
Tri Extension: 40+bar*8, 45+bar*8
BB Curl: 40+bar*8, 50+bar*8, 60+bar*6, 65+bar*2
Hammer Curl: 30*10

6:30PM: 2 servings of spinach/ricotta ravioli w/ marinara sauce and mixed green salad w/ balsamic vinegarette, protein shake (1 scoop of Optimum whey)

Still feeling pretty hungry (probably because I did a lot today), but I'm off to meet some friends for drinks, so I'm sure I'll get my calories in.

Submit2006
04-16-2003, 12:07 AM
Tuesday:

8:00AM: Oatmeal w/ protein powder and milk
2:00PM: Turkey sandwich w/ tomato, sprouts, mayo, must; banana; pretzels
7:00PM: Went to a Brazilian grill, ate quite a bit (and variety) of meats, salads, bread, etc.

No exercise today (still recovering from yesterday) and my diet was okay, although it was more of a 3 meal thing than the 5-6 I've been shooting for. I'll try to get some running in tomorrow (thinking about 5 miles), chest/back on Thursday.

Franjipani
04-16-2003, 03:26 AM
Originally posted by Submit2006
6:00PM Rice w/ stir-fried vegetables and fish/tofu


Yummo:D

Good luck with your goals and for starting your journal:thumbup:

Submit2006
04-16-2003, 09:38 PM
Wednesday:

Not bad. Didn't get too much sleep last night (6-7 hrs maybe), but I felt okay.

Hill work for running this evening, maybe 4 miles total with 4 STEEP 1/4 mile hills at a sprint. Killer workout--my abs were cramping up at the end though, which might be the creatine or just exertion.

7:00AM: Oatmeal w/ protein powder and milk; coffee
11:30AM: Turkey sandwich on flour-free bread w/ greens, tomato, sprouts, may, must, pickle
2:00PM: Black bean soup; banana; 1.5 doughnuts (I know, I know)
5:30PM: Toast w/ preserves, 1/2 c of cottage cheese
8:00PM: Pasta w/ tuna and tomato sauce; mixed green salad w/ olive oil and balsamic vin.

I'll probably try to hit a scoop of whey at 10:00PM.

Submit2006
04-17-2003, 10:37 PM
Thursday:

Great sleep (almost 9 hrs), but a busy day. Diet was pretty much like the one above, with another meal of leftover pasta thrown in. I need to keep my calories up if I run like this anyway.

Chest/Back
Bench Press: 165*8,7; drop set to 135*5
DB Incline Press: 60s*8,8
Dips: BW+25*8,8
Fly Machine: 100*6,6 (as slow as possible)
Pullups: BW*7, 6
Trap bar D/L: Bar+200*8,8
Incline Row: 90*8, 115*6
DB Shrugs: 65*12

I know the fly machine is bull****, but my chest isn't growing as much as my shoulders/arms so it's starting to look a little funny. I was careful to bring the bar to my chest benching today and dip as low as possible, but if anyone has a suggestion for an exercise to add to really isolate the chest I'd like to hear it.

Submit2006
04-19-2003, 12:23 PM
Friday:

Diet was okay---usual breakfast, lunch, and snack, but I ate quite a bit in the afternoon (pre-workout) and went out to dinner/drinks, so it was probably a pretty high calorie day overall. Sleep was fine.

I've really been working on my form this week, so no more 315 squats.

Legs
Squats: 135*8, 225*8, 295*8, 225*8 (went as deep as possible)
Hack Squats: 205*8, 225*4
Romanian Chair: BW+45*8,8
Leg Curl: 110*9,8
Standing Calf Raise: 275*10, 10
Seated Calf Raise: 90*10, 125*10
Decline situp: BW+35*10, 10
Decline static hold: BW+35*3 (ouch)

Submit2006
04-19-2003, 06:48 PM
Saturday:

Decent sleep last night (8hrs).

13 mile run, bringing this week up to about 26, but man I'm tired. Got home and downed a cup of oatmeal w/ protein powder and milk, a bunch of raisins and some orange juice to replace the carbs. Will probably do Arms/Shoulders tomorrow.

Submit2006
04-20-2003, 09:05 PM
Sunday:

Diet was okay, except for big Easter dinner, but that can't really be avoided. Okay sleep, but I was really wiped out by the run yesterday.

Arms/Shoulders:
Military Press: 110*7,7
DB shoulder press: 45s*8,7
Close-grip Bench: 115*8, 125*8
Tri Extension: 50+bar*8, 50+bar*8
BB Curl: 90*6, 90*6, 75*5, 65*4 (drop set)
Hammer Curl: 30*7

Submit2006
04-22-2003, 03:44 PM
Monday:

Rest day. Diet was decent but I was starving all day so I ate a little more than usual. A blueberry muffin and quite a few pretzels in addition to my usualy diet. My sleep is going great--always sound, 8-9 hours.

Tuesday:

5 mile run in the morning @ approx. 8 min. miles. Need to track my diet a little better after some indulgences over the last few days.

8:30AM: PB&J on flour-free bread, 2c coffee
12:00PM: Powerbar Protein Plus (290 kcal, 22g protein, 5g fat, 38g carbs)
2:00PM: Fish burrito w/ rice, beans, cabbage, peppers, salsa, a little sour cream

(goals for tonight)
5:30PM: Snack of pretzels and cottage cheese
7:30PM: Sushi dinner
10:30PM: Protein shake

Back/Chest tomorrow!

Submit2006
04-24-2003, 09:52 AM
Wednesday:

Diet has definitely been off the past couple days. Went out last night--kind of a disaster in terms of diet (lots of calories and a couple cheeseburgers) and sleep (although I took most of the day off)--but I needed to blow off a little steam.

Anyway, Chest/Back today wasn't bad. I decided to add the MM "Blast your Bench" routine to be WBB routine, so I bench 2*/week now and add some auxiliary exercises here and there.

Bench Press: 165*6, 170*5, 175*4
DB Incline Press: 65s*7,6
Dips: BW+35*8,8
Pullups: BW+10*6, 6
Trap bar D/L: Bar+180*8, +230*2, +270 (F)
Incline Row: Lever+125*6,5
Shrugs: 70s*10
Decline Static Holds: BW+40*5,5
DB Flyes: 35s*10

GhettoSmurf
04-24-2003, 11:27 AM
Originally posted by Submit2006
Wednesday:

Diet has definitely been off the past couple days. Went out last night--kind of a disaster in terms of diet (lots of calories and a couple cheeseburgers) and sleep (although I took most of the day off)--but I needed to blow off a little steam.



dont worry about it bro. happens to everyone at times. i mean, ya only live once yanno? so enjoy yourself a bit :)

Submit2006
04-24-2003, 11:13 PM
Word. I love reading these journals, but some peoples' commitment is just way beyond what I think I can muster sometimes. If I'm drunk at 3:00AM on a Tuesday night and I want to eat 3 cheeseburgers, I'm gonna eat 3 cheeseburgers.

Anyway...

Thursday:

Spotter's away for the weekend, so it's legs again right after chest/back. This seems okay for me, but I thought I was going to collaps on the way home from the gym today--could've just been the workout.

Squats: 45*8, 135*8, 225*8, 275*4, 325*4, 225*8 (I love my squats)
Hack Squats: 185*8,8 (I hate my hack squats)
Romanian Chair: BW+45*8,8
Seated Leg Curl: 120*8,8
Standing Calf Raise: 275*10,10
Seated Calf Raise: Lever+125*10,10

Submit2006
04-26-2003, 12:24 PM
Friday:

Pretty bad sleep Thursday night. Had my usual breakfast and snacked here and there, then tried to run 15 miles. I really hit a wall after about 12 though and ended up run/walking home--it took like 2 hrs 20 minutes or something, so I felt pretty sh**ty about that. Gotta be more careful about food/sleep/water (didn't drink any the first 12 miles, then I found a drinking fountain) before the long runs.

Submit2006
04-28-2003, 06:46 PM
Saturday:

Still wiped out from the long run. Out to breakfast for eggs & hashbrowns, then a huge family dinner. Had to rest.


Sunday:

Huge family breakfast, but I didn't eat too much. Grilled some 16 oz steaks and vegetables with a little bread for dinner.... I guess this weekend was tough in terms of diet in general. 5 mile run @ slow pace.


Monday:

Diet was back on, but I've got another 8 oz. of steak to finish sometime soon. 5 mile run in the AM, arms/shoulders/heavy bench tonight.

aka23
04-28-2003, 07:47 PM
Originally posted by Submit2006
Pretty bad sleep Thursday night. Had my usual breakfast and snacked here and there, then tried to run 15 miles. I really hit a wall after about 12 though and ended up run/walking home--it took like 2 hrs 20 minutes or something, so I felt pretty sh**ty about that. Gotta be more careful about food/sleep/water (didn't drink any the first 12 miles, then I found a drinking fountain) before the long runs.

12 miles is quite a distance. I used to do long runs like that. I always carried a bottle of water like the type cyclists use, and would sip that along the way. I cannot imagine running for such a long period without drinking anything.

"Hitting the wall" or "bonking" is often associated with running out of glycogen. This can be avoided by diet, proper training, and sometimes sipping a carb drink or eating a small snack along the way. You can do a search on either of these terms for more info.

Good luck with your goals. They are impressive.

GhettoSmurf
04-28-2003, 07:56 PM
have you ever thought of trying HIIT cardio instead of running such long distances?

Submit2006
04-28-2003, 09:20 PM
Yeah, I'm definitely going to be more careful next time I go long. I was far from home and I didn't bring ANYTHING, so I think that was a big part of the problem. I can't stand carrying a bottle, so I'm thinking about picking up one of those belt/water bottle holders and some carb gels. I finished the 15 w/ walking and a break, but I'm still a little discouraged about the 11 additional miles I'll need to do to finish a marathon.

As for HIIT, I've done something like it in the past (mostly on rowing machines--250m all out, 250m pace for 7-8000 meters). It's awesome for fat burning, but I'm really set on finishing a marathon while I still have time in my life to train for one (I start professional school in the fall and it looks like 80+ hr weeks from there on out).

Anyway, thanks for the responses. Here was my workout tonight:

Arms/Shoulders:

Bench Press (to keep up w/ the MM2K program): 175*3, 190*2, 210*Neg
Military Press: 110*8,7
DB shoulder press: 45s*7,5
DB Lat Raises: 30s*8,8
Close-grip Bench: 125*8, 125*6
Tri Extension: 50+bar*8, 50+bar*8
BB Curl: 90*6, 90*5 drop 75*5 drop 65*5 (F)
Hammer Curl: 30*10

GhettoSmurf
04-29-2003, 04:57 AM
o ok, yeah that makes sense then lol. (my fault)

Submit2006
05-02-2003, 01:13 PM
All right, I just finished midterms so I have more time now. Made it to the gym last night, despite too much to do, but besides that I haven't done anything since Monday. Diet was pretty on this week too--pretty much exactly what I described as my typical diet every day, but dinner/partying tonight to celebrate will definitely screw that up.

Thursday:

Bench Press: 160*6, 170*5, 170*5, 180*4, 180*4
DB Incline Press: 60s*8,8 (tired from all that benching)
Dips: BW+45*8,6
Pullups: BW*8, 7
Trap bar D/L: Bar+180*8, +200*6
Incline Row: Lever+125*5, +90*8
Shrugs: 80s*10
Fly Machine: 80*5, 90*5, 100*5 (no rest); 130*N

I continue to look for ways to improve my chest. I think this bench program + some random chest exercises is working okay, so I'll give it another couple of weeks.

Submit2006
05-04-2003, 06:07 PM
Diet has been decent, although I went a little crazy after midterms ended. Bascially just one night of huge steak & seafood dinner, binge drinking, early egg/hashbrown breakfast. Lentils and brown rice for dinner yesterday to make up for it.

SUNDAY AM:

Arms/Shoulders:

Bench Press: 180*3, 180*3, 195*2, 195*2, 215*Neg
Military Press: 110*9, 115*7 (finally stepping up)
DB shoulder press: 50s*8,8 (big progress)
DB Lat Raises: 20s*8,8 (kicked it down for better ROM)
Close-grip Bench: 135*8, 135*8 (finally did the plates)
Tri Extension: 50+bar*8, 50+bar*8 (worked on ROM)
BB Curl: 90*7, 90*5 drop 75*5 drop 65*5 (F) (only exercise that didn't improve today)


SUNDAY PM:

Legs:

Squats: 45*8, 135*8, 245*8, 315*7, 245*8
Hack Squats: 205*8,6
Romanian Chair: BW+45*8,8
Seated Leg Curl: 120*8, 130*8
Standing Calf Raise: 275*10,10
Seated Calf Raise: Lever+125*10, 135*10
Decline Static Holds: 45*5, 3
Crunches: 25, 25
Side crunches: 20

I'm feeling pretty worn out now--probably time for a nap.

Submit2006
05-08-2003, 10:31 AM
Doing okay this week. Good on the diet, but big dinners continue to be a problem--still, I'm getting lots of protein and since I'm more concerned about bulking these days, I'm not keeping strict count of my calories or anything. 5 mile runs on Tuesday and Wednesday, but I need to rededicate myself to running a little (missed a long run last weekend).

Wednesday (Chest & Back):

Bench Press: 175*6, 175*3, 175*5, 185*6 (passed the failure test to increase 1RM to 210)
DB Incline Press: 65s*8,8 (tired from all that benching)
Dips: BW+35*8,8 (really worked on form)
Wide-grip Pullups: BW*8, 7
Trap bar D/L: Bar+200*8, +220*5
Incline Row: Lever+125*5, +90*8
Shrugs: 75s*10
Cable Crossover: 30s*8,8

Submit2006
05-11-2003, 03:24 PM
Saturday:

Legs:

Squats: 45*8, 135*8, 245*8, 315*8, 225*12
Hack Squats: 225*6,5
SLDL: 155*8,10
Seated Leg Curl: 130*6, 120*8
Standing Calf Raise: 275*10,10
Seated Calf Raise: Lever+135*10, 135*10


Sunday:

Arms/Shoulders:

Bench Press: 190*3, 190*3, 205*2, 205*2, 225*Neg
DB shoulder press: 55s*8,8
DB Lat Raises: 20s*8,8
Close-grip Bench: 135*8, 140*8
Tri Extension: 50+bar*8, 50+bar*8
BB Curl: 50+bar*8, 50+bar*8
Hammer Curls: 35s*10