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MD2000
05-18-2003, 08:51 PM
I've finally decided to make a journal, this way..not only will I be able to keep track of my progress but I'll get a chance to see if I'm doing everything right. I'm a beginner so there's a lot of stuff I still have to learn..and I can't lift a lot. But hopefully with time I will improve.

Just some info. before I begin..
Age: 17
Weight: 155-160
Body Fat: Around 15%

So let's get to it..

Part I: Exercise Routine

Day 1 : Chest and Back
Chest
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps
Dips : 2 x 6-8 reps

Back
Chin ups : 2 x 6-8 reps
Dead Lift: 2 x 6-8 reps
Bent-Over Dumbell Row: 2 x 6-8 reps
Shrugs : 2 x 6-8 reps

Day 2 : OFF
Cardio:
30 minutes at 132 heart rate

Abs:
Inclined Leg Raises: 4 X 15-20
Crunches: 4 x 10-15 reps

Day 3 : Legs
Lying Leg Press : 2 x 6-8 reps
Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts: 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF
Cardio:
30 minutes

Abs:
Incline Twisting Sit-Up: 4 X 15-20

Day 5 : Shoulders, Triceps and Biceps
Shoulders
Military Press in Rack : 2 x 6-8 reps
Seated Dumbbell Press : 2 x 6-8 reps
Standing Lateral Raises : 2 x 10 reps

Triceps:
Cable Push Down: 2 x 6-8 reps
Narrow-Grip Bench Press: 2 x 6-8 reps
French Press: 1 x 6-8

Biceps:
Barbell Curls : 2 x 6-8 reps
Hammer Curls : 1 x 6-8 reps
Dumbell Curls : 1 x 6-8

Day 6 : OFF
Cardio:
30 minutes

Abs:
Weighted Leg Raises: 4 X 15-20
Crunches: 4 x 10-15 reps

Day 7 : OFF
Cardio:
30 minutes

Part 2: Dieting Routine
Protein Intake Goal: 160 x 1.25 = 200g
Carbohydrate Intake Goal: 160 x .75 = 120g
Fat Intake Goal: 160 x .30 = 48g
Calorie Intake Goal: 160 x 10 = 1800

Breakfast:
2 Egg Whites: | 7g P | 0g C | 0g F | 32 Cals |
Fiber 1 Cereal: | 2g P | 24g C | 1g F | 61.5 Cals |
< Cup Skim Milk: | 4g P | 5.5g C | 0g F | 43 Cals |
Total: | 13g P | 30.5g C | 5.5g F | 136.5 Cals |

Snack:
Cup of Nuts: | 6g P | 9g C | 10g F | 150 Cals |
Total: | 6g P | 9g C | 10g F | 150 Cals |

Lunch:
Tuna or Chicken: | 30g P | 0g C | 0g F | 150-220 Cals |
Piece of Bread: | 8g P | 32g C | 2g F | 160 Cals |
Fat Free Mayo: | 0g P | 4g C | 0g F | 12 Cals |
2 Egg Whites: | 7g P | 0g C | 0g F | 32 Cals |
Total: | 45g P | 36g C | 2g F | 400 Cals |

Snack:
Myoplex Low Car Protein Shake: | 50g P | 9g C | 6g F | 290 Cals |
Total: | 50g P | 9g C | 6g F | 290 Cals |

Dinner:
Ceasar Salad: | 5g P | 15g C | 11g F | 110 Cals |
Chicken: | 30g P | 0g C | 10g F | 220 Cals |
Bread: | 8g P | 32g C | 2g F | 160 Cals |
| 5g P | 20g C | 0g F | 90 Cals
1 Cup Skim Milk: | 8g P | 11g C | 0g F | 86 Cals |
Fruit : | 0g P | 30g C | 0g F | 80 Cals |
Total: | 47g P | 76g C | 21g F | 586 Cals |

Snack:
Myoplex Low Car Protein Shake: | 50g P | 9g C | 6g | 290 Cals |
Total: | 50g P | 9g C | 6g F | 290 Cals |

Current Total: | 211g P | 180g C | 51g F | 1853 Cals |
-----------------------------------

I will be back tomorrow with day 1 weights and stuff..

cphafner
05-18-2003, 09:05 PM
good luck with your journal. What are your goals?

MD2000
05-18-2003, 09:11 PM
Reduce my body fat to around 10% or less..and just make improvements in size. I'm really tiny..my biceps are just around 10.5-11 inches..I wanna gain muscle mass..lose body fat.

wibble
05-18-2003, 09:49 PM
Good luck with it! Your journal is looking nice and neat too, easy to read. :thumbup:

cphafner
05-19-2003, 03:42 AM
if you're goal is to gain mass, you're going to have to up those calories and accept some fat gain

midee1
05-19-2003, 05:05 AM
:withstupi

Gotta get over worrying about a litte fat at your size. Go on a mad bulk and worry about cutting later.:D

GhettoSmurf
05-19-2003, 05:16 AM
i agree on the eat more. its the only way to grow. plus your still young, just try to keep it as clean as possible (easier said then done), and you shouldnt notice to much fat. maybe even none! :D

MD2000
05-19-2003, 01:10 PM
To be honest with you..I've been fat my whole life. I was always the kid that people made fun of and called tubby..and finally now I've lost some weight in the last 1-2 years..

I wanna cut for now..just to be able to lose my fat and see that I am actually able to see that I can do this.

I'm one of those people that has to see some progress to feel like they're really doing something. If I just eat and get fat..I definitly won't feel good..if I see that this cut worked successfully..I'll definitly go and bulk. But first I wanna see if I can do this..

Thanks for the tips though..I'll be off to workout in an hour..:)

Mik
05-19-2003, 01:12 PM
Good luck with your goals MD2000.

MD2000
05-19-2003, 04:11 PM
Ok..first day..remember..I'm not an experienced lifter..so be kind..:)

Day 1 : Chest and Back
Chest
Flat Barbell Bench Press: 145 lbs on both sets. The first set I did 6 (with help on the last one..on the 2nd second I did 7 and needed help on the last 3)
Low Incline Dumbbell Press: 40 lbs [first set..8 reps]; 45 lbs. [second set..also 8 reps]
Dips : 40 lbs. [on both sets except on the 2nd I did 7 reps and in the first I did 8]

Back
Chin ups : 40 lbs [first set, 8 reps]; 20 lbs [2nd set, 8 reps..assisted on last one]
Dead Lift: 135 lbs [first set, 8 reps]; 155 lbs [2nd set, 8 reps]
Bent-Over Dumbell Row: 30 lbs [first set, 8 reps]; 40 lbs [2nd set, 8 reps]
Shrugs : 40 lbs [first set, 8 reps]; 45 lbs [2nd set, 8 reps]
---------------
btw..how should I hold the bar during dead lifts..I lose my grip while holding it..

wibble
05-19-2003, 10:51 PM
Nice workout! :)


btw..how should I hold the bar during dead lifts..I lose my grip while holding it..

Personally I hold the bar with an overhand grip which is ok for me because I don't lose my grip (yet ;)). But if you find you have some trouble, try a mixed grip with one hand under, and one over. You might find it easier this way as one hand sort of holds the weight while the other supports it.

clvmike19
05-19-2003, 10:56 PM
If you really want to gain Id move those cals up to bodyweight x20. I do that then try to get 500 or more.....

MD2000
05-21-2003, 05:50 PM
Lying Leg Press: first set-155 lbs..second set-175 lbs. (8 reps each)
Hack Squats: first set-180 lbs..second set-200 lbs. (8 reps)
Leg Curls : first set-120 lbs..second set-130 lbs.
Straight Legged Deadlifts: first set-135 lbs..second set 155 lbs.
Sitting Calve Raises : first set-115 lbs..second-125..third..135 lbs..fourth-155 lbs..

I also did sit-ups since i didn't have the chance to do em yesterday. Inclined crunches (3x20) and Hanging Leg Raises (2x20 & 1x15)

MD2000
05-22-2003, 04:16 PM
Cardio Day Today!

I tried out the Hiit method for the first time and I was impressed..I haven't sweat that much in a cardio work out in awhile..I warmed up for 10 minutes followed by 20 sec sprints/10 sec. cool downs for 10 minutes. I was tired..

I also worked on obliques with 3x15 Alternating Flat Crunches and 2x15 just going side to side with 10 lb. weights.

MD2000
05-24-2003, 05:14 PM
My favorite day of the week..:)

Shoulders
Military Press in Rack: 125 lbs..2x6
Seated Dumbbell Press : 40 lbs..2x6
Standing Lateral Raises : 25 lbs..2x6

Triceps:
Cable Push Down: 60 lbs..2x8
Narrow-Grip Bench Press: 85 lbs..(1x8)..115 lbs..(1x6)
Tricep Extension: 45 lbs..(2x8)

Biceps:
Barbell Curls : 75 lbs (1x8)..95 lbs(1x8)
Hammer Curls : 30 lbs (1x8)
Dumbell Curls : 30 lbs (1x8)

MD2000
05-24-2003, 05:15 PM
Did the Hiit cardio method again..

10 minute warm-up..then for 10 minutes..20 second sprints followed by 10 seconds cool down..

Also did Crunches (4x15) and lying leg raises (4x15)

MD2000
05-27-2003, 07:12 PM
Monday's Workout..

Chest
Flat Barbell Bench Press: 145 lbs [1x8]; 155 [1x8]
Low Incline Dumbbell Press: 40 lbs [1x8] 45 lbs. [1x8]
Dips : 40 lbs. [2x8]

Back
Chin ups : 40 lbs [2x8]
Dead Lift: 135 lbs [1x8]; 155 lbs [1x8]
Bent-Over Dumbell Row: 35 lbs [1x8]]; 45 lbs [1x8]
Shrugs : 40 lbs [1x8]; 45 lbs [1x8]

MD2000
05-27-2003, 07:13 PM
Tueday (May 27th)

The Hiit method has been working great for me..once again..10 minute warm-up..followed by 20 sec sprints/10 sec cool down..

Stomache:
Crunches [4x15]
Inclined Leg Raises [4x15]

Scott S
05-28-2003, 02:13 PM
Good job on the HIIT there! If I only took 10sec rest periods, I'd be puking in no time... I tried five minutes of it last night, and I did 10 sec sprints with 30 sec rest, and that was tough enough!

MD2000
05-28-2003, 08:27 PM
Thanks..:)..it is tough..by the time I'm done..I don't wanna do anything..just sit and try to breathe..

Wednesday (May 28, 2003):

Lying Leg Press: 175 lbs (2x8)
Hack Squats: 180 lbs (1x8); 200 lbs. (1x8)
Leg Curls :120 lbs (1x8); 130 lbs. (1x8)
Straight Legged Deadlifts: 135 lbs. (1x8); 155 (1x8)
Sitting Calve Raises : 115 lbs (1x8); 125(1x8); 135 lbs(1x8); 155 lbs(1x8)

GhettoSmurf
05-29-2003, 04:31 AM
nice leg day. have you ever thought about doing regualr squats?

MD2000
05-30-2003, 09:58 PM
The only problem with squats is that there is only one squat rack and there is usually a long line on it. Instead of waiting all that time..I just go and do the hacks instead..

Today..May 30th 2003

Shoulders
Military Press in Rack: 125 lbs [2x8]
Seated Dumbbell Press : 40 lbs [1x8] and 45 lbs [1x8]
Standing Lateral Raises : 25 lbs [2x8]

Triceps:
Tricep Extension: 50 lbs. [1x8] and 45 lbs. [1x8]
Skull Crusher (w/ Dumbells): 15 lbs on each hand..(2x8)

Biceps:
Barbell Curls : 75 lbs (1x8)..85 lbs(1x8)
Hammer Curls : 30 lbs (1x8)
Dumbell Curls : 30 lbs (1x8)

MD2000
06-01-2003, 06:11 PM
Yesterday..
Hiit Cardio - 10 min. warm-up then 10 mins. of 20 sec sprints/10 sec cool down

Abs - Inclined Leg Raises (4x10) and Crunches (4x10)

Today..
Hiit Cardio - Same as yesterday..

I don't think I'll ever be able to increase the time or speed in the hiit..i'm about to collapse as it is.

MD2000
06-03-2003, 02:27 PM
Monday, June 2nd
Chest
Flat Barbell Bench Press: 145 lbs (2x6)
Low Incline Dumbbell Press : 45 lbs (2x8)
Decline Dumbell Press: 45 lbs (2x6) - JUST ADDED!
Dips: 40 lbs. (2x8)

Back
Chin ups : 50 lbs (2x8)
Dead Lift: 155 lbs (2x8)
Bent-Over Dumbell Row: 45 lbs (1x8); 50 lbs (1x8)
Shrugs: 45 lbs (1x10)

Bout to go do some cardio soon..:)

MD2000
06-07-2003, 10:36 AM
Missed a couple days..

Tuesday:
Hiit Cardio Routine (same as usual)
Abs

Wedneday:
Lying Leg Press: 175 lbs (2x8)
Hack Squats: 200 lbs (1x8); 210 lbs. (1x8)
Leg Curls: 120 lbs (1x8); 130 lbs. (1x8)
Straight Legged Deadlifts: 155 (2x8)
Sitting Calve Raises : 115 lbs (1x8); 125(1x8); 135 lbs(1x8); 155 lbs(1x8)

Thursday:
I had an enormous headache so I only jogged for 20 minutes and did some oblique work

Friday
Shoulders
Military Press in Rack: 125 lbs [2x8]
Seated Dumbbell Press : 40 lbs [1x8] and 45 lbs [1x8]
Standing Lateral Raises : 25 lbs [2x8]

Triceps:
Tricep Extension: 50 lbs. [1x8] and 45 lbs. [1x8]
Skull Crusher (w/ Dumbells): 15 lbs (1x8) 20 lbs (1x6)

Biceps:
Barbell Curls : 75 lbs (1x8)..85 lbs(1x6)
Hammer Curls : 30 lbs (1x8)
Dumbell Curls : 30 lbs (1x8)