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heathj
06-08-2003, 05:23 AM
I am creating a new journal after about 45 months with my other one. I just turned nineteen the other day and figure it is time to move on in my life and weightlifting career. I have goals and these next few years I am gonna work my ass off in the gym and get those goals. My first goal is to be down to about 190 @ 7% bodyfat by August 14, or earlier, if possible. I want to become more flexible, stronger and have more quickness. I want to be fast, and a very fit 190. From there I am going to bulk until about March or April. If I do reach my goal of 7% bodyfat, when I bulk I will try not to allow myself get over 12%. I will be drinking lots of beer next year, but eating as clean as I can and just go on a mad bulk. Next summer I want to be somewhere around 200-210 @ 8% bodyfat. That would be my second goal. Third goal is to be hopefully 230 @ 8% bodyfat by the time I hit 21. I don't know if it's gonna be possible, but I'm gonna try for it. I have some strength goals in my signature. I'm hoping that my hip comes back to full force, right now it's about 90 precent. Right now I am 199.5 @ 11% bodyfat. This will give me 9 weeks to lose about 10 pounds and 4% bodyfat...I think I can do it. Here is my diet and my latest workouts, which format I am following...and some skinfold measurements:

Diet - 20mg yohimbine hcl

meal 1 - protein bar, 1g cod liver oil
meal 2 - turkey sandwich w/ 1/2 cup of cottage cheese
meal 3 - turkey sandwich w/ one tbsp peanut butter
postworkout - 40g protein, 5g creatine, 8g glutamine (75g dextrose possibly)
meal 4 - 1 can of tuna w/ one tbsp peanut butter
meal 5 - protein bar, 2g cod liver oil
meal 6 - 4 eggs w/ one cup of cottage cheese
and about 4-5 liters of water per day.

Workout

Monday
Chest: (changing)
Flat BB Bench - 3 sets x 8, 10, 10
Incline DB Bench - 80 x 6, 100 x 4 ass.
Incline DB Flyes - 45 x 8, 8

Triceps:
BB Close Grip Bench - 135 x 6, 185 x 4, 4 + 1 ass.
Dips - +35 x 6, +60 x 6, +70 x 5

Abs:
Weighted Side Bends - +25 x 10, 10
Leg Raises - 2 x 20

Wednesday
Back:
Deadlift - 133 x 6, 221 x 6, 271 x 6, 313 x 6
BB Rows - 133 x 8, 203 x 6,183 x 8
Pullups - +35 x 8, +45 x 7, BW x 10

Biceps:
Preacher Curl - 75 x 8, 125 x 8, 145 x 3 + 1 ass.
Standing DB Curls - 50 x 6, 40 x 8
Concentration Curls - 30 x 8, 25 x 8
Standing BB Curls - 80 x 6 + 2 ass.

Friday
Legs:
Squats(stance) - 135 x 6(wide), 225 x 6(wide), 275 x 3, 315 x 6
Leg Press - 270 x 6, 450 x 6, 540 x 6
Single Leg Extensions - 100 x 8, 110 x 8, 120 x 8
Single Leg Curls - 70 x 8, 80 x 8, 90 x 8

Shoulders:
DB Shoulder Press - 60 x 6, 80 x 6, 60 x 10
Bent Over DB Lateral Raises - 30 x 10, 35 x 10
Standing DB Front Raises - 30 x 10, 35 x 10
DB Shrugs - 95 x 12, 105 x 12, 120 x 12

Pec - 5mm
Ab - 19mm
Thigh - 8mm
Tricep - 7mm
Bicep - 3mm
Subscapular - 16mm
Suprailiac - 6mm
Axilla - 12mm
Bodyfat: 11%

Well, heres to the next two years of my life. 68 days left on cut.

Remember, as my good friend Ben Franklin once said

"Beer is proof that God loves us and wants us to be happy."

Enjoy life guys. Peace.

rookiebldr
06-08-2003, 06:25 AM
Happy Birthday, Heath. Nineteen eh, you're legal in Canada to drink now.

Those are pretty solid goals and it looks like you're doing fine getting to your first one. Good luck on the subsequent ones.

heathj
06-08-2003, 09:25 PM
Diet today was...not too great. Went out in the sun for a while and got lots of color. Also went to Church today, which I hadn't been to in about a year, other than Easter and Christmas. Anyway, tomorrow perfect diet starts again! w00t.

Frozenmoses
06-08-2003, 09:41 PM
Good luck on this, heath. I'm in the same boat as you, lots of beer to be consumed, yet lots of bodybuilding goals to accomplish. Let's keep eachother motivated.

Narcissus
06-08-2003, 09:45 PM
good luck with the goals heath. just stay dedicated and you'll find your goals are much easier to attain.

heathj
06-08-2003, 09:54 PM
Thanks guys. I plan on staying as dedicated as I've ever been, so these are going to happen. Can't wait until mid-august to see where I'm really at.

heathj
06-09-2003, 12:38 AM
Got this picture taken tonight...199 @ 11%...Terrible quality photo, but whatever, you get the picture.

Budiak
06-09-2003, 02:19 AM
You're looking bigger than I thought you were.

Remember, God loves you, but he wont burn fat like ECA.

Saint Patrick
06-09-2003, 02:32 AM
Originally posted by heathj
Got this picture taken tonight...199 @ 11%...Terrible quality photo, but whatever, you get the picture.

Good luck w/ teh new journal Heath.


Are you SURE you're 11% bf in that pic?

IceRgrrl
06-09-2003, 06:18 AM
Congratulations on reaching this auspicious age and the reflection/introspection that has come along with it :) It sounds like you know where you want to go and how to get there...great goals!

BennettBoy
06-09-2003, 07:53 AM
Good luck on your goals.

heathj
06-09-2003, 08:43 AM
Yes I'm positive, Patrick. Just is a bad quality photo. I am actually quite vascular also, you just can't tell at all in that picture. Next one I'll post is in August...

galileo
06-09-2003, 09:02 AM
Liar!

Mik
06-09-2003, 10:44 AM
Good luck Heath!

rookiebldr
06-09-2003, 11:02 AM
Originally posted by Budiak
You're looking bigger than I thought you were.


:withstupi Keep up the good work, Heath.

heathj
06-09-2003, 11:25 AM
Bud: Thanks for the compliment...but how big did you think I was?
Ice: Thanks! :D I haven't seen ya around in a while...your welcome to drop by always in the new journal ;)
Craig: Thanks foo...I wish I looked like you!
gal: Die!
Mik: Thanks foo.
rookie: Thanks d00d.

Chest/triceps today.

heathj
06-09-2003, 03:34 PM
Monday, June 9, 2003

Training -

Chest:
Flat BB Bench (middle finger on rings) - 135 x 8, 205 x 10, 10, 4 (last set - ring finger on rings)
Incline DB Bench - 80 x 6, 95 x 3 + 2 ass., 80 x 6 (as far down as possible)
Incline DB Flyes - 45 x 8, 8

Triceps:
BB Close Grip Bench - 135 x 6, 185 x 5, 4
Dips - +45 x 6, +70 x 5

Bunch of weighted ab work...

Not sure about cardio...maybe bicycling or something outside.


Diet - 20mg yohimbine hcl (10mg so far)

meal 1 - protein bar
postworkout - 40g protein, 5g creatine, 8g glutamine
meals left -
meal 2 - turkey sandwich w/ 1/2 cup cottage cheese
meal 3 - turkey sandwich w/ 1 tbsp peanut butter
meal 4 - protein bar
meal 5 - can of tuna
meal 6 - ~4 eggs w/ 1 cup cottage cheese

Had history 103 final today from 8-10am. I wrote 9 pages for the essay...ouch, what a bitch. Anthro 353 final tomorrow from 8-10am (another essay final) and Econ 206 on Thursday. Yay.

66 days left.

pruneman
06-09-2003, 08:14 PM
Nice goals man...keep up the good work!

And good luck on the finals BTW

heathj
06-10-2003, 06:42 PM
Ack...3rd final over. One more left.

Last night the FBI came and arrested some kid on my dorm floor. I guess he was hacking and trying to get explosives (c4) and was going to attempt to blow up the Coast Guard station up in Bellingham and something else. Hardcore sh*t. I didn't really know him, he was real quiet. They are charging him with terrorism. King 5 came to the school today and 2 of my friends were on tv ;)

Anyway, crazy sh*t!

heathj
06-11-2003, 03:13 AM
Diet=perfect +10 beers & top ramen.

:D

Mystic Eric
06-11-2003, 03:15 AM
Originally posted by heathj
Ack...3rd final over. One more left.

Last night the FBI came and arrested some kid on my dorm floor. I guess he was hacking and trying to get explosives (c4) and was going to attempt to blow up the Coast Guard station up in Bellingham and something else. Hardcore sh*t. I didn't really know him, he was real quiet. They are charging him with terrorism. King 5 came to the school today and 2 of my friends were on tv ;)

Anyway, crazy sh*t!

Just wondering, what's his ethnic background, and do they know why he was planning on doing that stuff?

Coke
06-11-2003, 05:27 AM
Best wishes for you in all your new goals! :)

heathj
06-11-2003, 01:12 PM
ethnic background? Caucasian. Motiv? I don't think they have one yet.

heathj
06-11-2003, 04:35 PM
Wednesday, June 11, 2003

Training -

Back:
Deadlift - 133 x 6, 221 x 6, 271 x 3, 319 x 6
BB Rows - 133 x 8, 183 x 8, 193 x 8
Pullups - +45 x 6, +70 x 3 negatives, bw x 10

Biceps:
Preacher Curl - 75 x 8, 125 x 6, 145 x 4 + 2 ass.
Standing DB Curls - 50 x 8, 55 x 2 + 1 ass.
Concentration Curls - 30 x 8, 35 x 8
Standing BB Curls - 95 x 4 + 3 ass.

Ouch...feels awesome. Biceps are getting way more cut and veins are coming out :D


Diet - 20mg yohimbine hcl

meal 1 - protein bar, 1g cod liver oil
meal 2 - turkey sandwich w/ 1/2 cup cottage cheese
postworkout - 40g protein, 5g creatine, 8g glutamine
meals left -
meal 3 - turkey sandwich
meal 4 - protein bar, 2g cod liver oil
meal 5 - 1 can tuna w/ 1 tbsp peanut butter
meal 6 - ~4 eggs w/ 1 cup cottage cheese

10 hours sleep.
2.5 liters drank so far.
Last final tomorrow, going home either Thursday or Friday. Gotta find a gym for summer!

64 more days!! Ack!

heathj
06-12-2003, 03:08 PM
FINALS ARE OVER!!!!!

Next two days or so I'm going on a drinking binge.

heathj
06-13-2003, 04:55 AM
whoo igot ****ed up...and otmorrowalso. schoolb eingo veris awesome!!!

man,m y spacebaris****edup

RG570
06-13-2003, 04:58 AM
i think the space bar is fine.....

maybe your thumbs got cut off and you haven't noticed it yet.

heathj
06-13-2003, 12:30 PM
Hahaha...no my spacebar is actually f*cked...I gotta hit it real hard for it to work.

Mik
06-13-2003, 12:34 PM
Originally posted by heathj
FINALS ARE OVER!!!!!

Next two days or so I'm going on a drinking binge.

:alcoholic

the doc
06-13-2003, 12:36 PM
:spam:

Bam Bam
06-13-2003, 12:55 PM
good work heath you look pretty lean and you got that thingunder the hips that gurls dig

how did you like clen??

heathj
06-13-2003, 02:24 PM
Clen=ace. I am definitely buying much more when I cut, not just 8 days worth!

Thanks guys :D Mik..I am getting fiznucked up tonight...just for you ;)

heathj
06-23-2003, 02:47 PM
Monday, June 23, 2003

Training -

Chest:
Flat BB Bench (middle finger on rings) - 133 x 8, 205 x 6, 6, 6, 177 x 8 (wide as hizell)
Incline DB Bench - 27kg x 8, 34kg x 8, 8
Incline DB Flyes - 18kg x 8, 8, 8

Triceps:
BB Close Grip Bench - 133 x 6, 155 x 6, 172 x 5
Dips - +44 x 6, +66 x 5, +77 x 4


Cardio...possibly a mile run.


Diet - 20mg yohimbine hcl (10mg so far)

meal 1 - protein bar + 4 cookies, 8 oz. milk :mad:
postworkout - 40g protein, 5g creatine, 8g glutamine
meals left -
meal 2 - turkey sandwich w/ 1/2 cup cottage cheese
meal 3 - turkey sandwich w/ 1 tbsp peanut butter
meal 4 - protein bar
meal 5 - can of tuna
meal 6 - ~4 eggs w/ 1 cup cottage cheese

Last two weeks diet has been **** and last week I didn't work out. Monday I painted for 10 hours straight so I had no time, same with Tuesday. Wednesday I had no car so no way to get to the gym, Thursday I painted for about 6 more hours, so no time. Friday I got my wisdom teeth out so workout was a no go on Friday also. Been drinking quite a lot and eating whatever the f*ck I want lately. I have gained some weight back, but it doesn't appear to be any fat at all. Am still vascular and still got my good ol' four pack ;) Going back on diet today although those cookies and milk...I smacked myself for that. I will have no spotter for workouts this week either so I will be lowering weights on certain things. Contemplating to drop bb bench and switch to flat db bench, not sure though. Still not sure of what my job will be. I made about $700 for those 3 days of painting. Gonna buy a cell phone and deposit the rest in the bank. Any wizay, now I gotta find a gym to go too. The local one I went too today was $6 per time :eek: Or $44/month!! 24 Hour Fitness and Bally's are cheaper than that, so I gotta figure this shiat out. Anyway, peazy.

52 days left. (Although I just lost myself about 12)

karkid
06-23-2003, 05:04 PM
my gym is only $20 a month, i dont think i'd be in a gym if it cost that much

heathj
07-03-2003, 05:12 PM
Wednesday, July 3, 2003

Training -

Back:
Deadlift - 133 x 6, 221 x 6, 271 x 3, 331 x 6
BB Rows - 133 x 8, 177 x 8, 199 x 8
Pullups - +33 x 6, +55 x 6, bw x 10(widegrip)

Biceps:
Standing DB Curls - 44 x 6, 50.6 x 6, 35 x 10
Concentration Curls - 30 x 10, 10
Standing BB Curls - 80 x 6, 57 x 10


Diet -

What diet?


Got a job doing landscaping. Waking up at 5am m-f to work from 6am-2pm. Very tiring. Been laying down bark the last few days and it makes me very sore. Then I workout and I am just completely dead. Oh well, that's life. Back is still slowly getting stronger. I am proud of my back and it's recovery.

Peace.

Frozenmoses
07-03-2003, 05:36 PM
Strength is looking good, heath. I had a job doing construction for my dad a few years back. Manual labor is a bitch, but it makes you a man.

heathj
07-29-2003, 03:21 PM
Well workouts haven't been 100% consistent. Mainly the workouts I am missing is my leg workouts. After working outside in 90 degree weather for 8 hours a day and getting 5-6 hours of sleep a night, I am sometimes just way too tired. My hip has been acting up just a bit lately because I have not been doing my stretches much. Squat weight was back up to about 320 x 6 and deads were back up to 340 x 6...but I think I am going to drop squats down to 225 and deads down to 315.

I have been thinking about doing a cycle. I acquired a bunch of dbol and deca from one of my friends for free, so I am thinking about putting those two in for a cycle. Any suggestions/ideas?

Well, yeah..sorry I haven't been posting much, I never do during summer anyway, but I have been real busy. My house lease starts August 1st and I am going to be moving some stuff up this weekend. I am also going to Whistler August 8th, 8th and 10th....man I can't wait. I love it up there and I am going to get fiznucked up! boo ya.

peace.

JHolmes145
08-08-2003, 02:19 PM
good job so far FOO get that pressing strength up SUCKA