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eatdirt40
07-18-2003, 11:40 PM
This is my real first time im going to start a real lifting program so i decided that i was going to make a journal and record all my info for each day so i could mark my progress and get help/and advice from people.

Some info about me

height- 5'9
Weight-157
bf%- Not accurate but about 15-20 %
Age-16

I had surgery just about 10 months ago on my right elbow so i have been gettin it into shape the last few months and my lifts are really weak now from the surgery.

Max lifts as of now- 7/24

BB bench press 125 2 Rpm
Dead lifts- 170 1 Rpm
BB bicep Curls- 60 5 Rpm

Im looking forward to uping my lifts because i havent workoed out in about a year since surgery..... but i have to go slow in risk of another injury.

Goals: For 3 months

BB bench: 170 1 Rpm
Dead Lift- 220
BB bicep curls- 80 5 Rpm

Weight- 175
Bf- 10-15%

Wu36
07-19-2003, 10:37 AM
Steve, just look around the diet/nutrition journal someone will hook you up. Good luck. :spam:

aka23
07-19-2003, 11:57 AM
Originally posted by eatdirt40
can anyone help me on a diet that would help me bulk up but not get me fat.

Gaining weight is mostly a function of calorie balance. The slower you gain weight, the less likely you are to gain fat. However, decreasing the rate of weight gain may slow the rate of muscle gain. I would recommend eating enough calories that you gain under 1lb per week, since it is unlikely for a natural, amateur bodybuilder to gain more than 1lb of muscle per week. Fitday.com is a good resource to track calorie balance.

The rest of the diet is not does not need to be as compicated as some make it out to be. Make sure to get adequate protein (1g per lb should be more than adequate), enough carbs to fuel your workouts and promote anabolism, and enough fats to supply essential fatty acids. Try to stick to clean, natural foods and eat a variety of food groups to get sufficient micronutrients (vitamins, minerals, phytochemicals, enzymes, etc.) and avoid a number of possible negative effects. Also be sure to eat a meal containing adequate protein and carbs immediately following your workout. One diet that I advocate is Lyle Mcdonald's baseline diet for bodybuilders, which is described at http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-01.htm and http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-02.htm

ryan1117
07-19-2003, 01:11 PM
Originally posted by aka23


Gaining weight is mostly a function of calorie balance. The slower you gain weight, the less likely you are to gain fat. However, decreasing the rate of weight gain may slow the rate of muscle gain. I would recommend eating enough calories that you gain under 1lb per week, since it is unlikely for a natural, amateur bodybuilder to gain more than 1lb of muscle per week. Fitday.com is a good resource to track calorie balance.

The rest of the diet is not does not need to be as compicated as some make it out to be. Make sure to get adequate protein (1g per lb should be more than adequate), enough carbs to fuel your workouts and promote anabolism, and enough fats to supply essential fatty acids. Try to stick to clean, natural foods and eat a variety of food groups to get sufficient micronutrients (vitamins, minerals, phytochemicals, enzymes, etc.) and avoid a number of possible negative effects. Also be sure to eat a meal containing adequate protein and carbs immediately following your workout. One diet that I advocate is Lyle Mcdonald's baseline diet for bodybuilders, which is described at http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-01.htm and http://www.thinkmuscle.com/articles/mcdonald/baseline-diet-02.htm
That pretty much sums up my thoughts. I know some people may say to eat everything in your sight, but I'd agree that 1 pound per week is the absolute maximum you would want to gain naturally.

eatdirt40
07-19-2003, 04:48 PM
thanx a lot aka23, my plan is to stay off all the fatty foods and put good foods into my body at all times, im planing to have a lot of protein shakes, oatmeal, pastas, and proteins but in the range of my calories per day.

I hurt my leg so im only doing upper body :(

tommorow is my workout day so ill post my workout, and tonight ill post my meals i ate today and everything, thx for the help so far

eatdirt40
07-19-2003, 08:38 PM
Monday's Training Log

i slep 10 hours last night

DIET:

Meal 1: tuna fish sandwich w/ fat free bread
Meal 2:protein shake w/ 1% milk
Meal 3:Large bowl of spagetti w/ tomato sauce, also 2 meatballs
Meal 4:Medium bowl of go lean crunch cerial wit 1% milk
Meal 5: 3 scrambled eggs w/ 2 slices of Fat free toast
Meal 6: Large bowl of Oatmeal w/ 1% milk
Meal 7: Protein shake w/ 1% milk

2300-2400 calories.
55-60 fats.
300 carbs.
160 protein.

Tommrow is my workout so im looking forward to it, ill post my workout tommrow

ne feedbacks on my first day ide apreciate it thx

pruneman
07-19-2003, 09:24 PM
nice journal man! My only suggestion for the diet is to get better sources of fat. I would suggest using skim milk instead of 1%. Milk fat is bad fat. don't be afraid of fats...they are good for you. Things like fish (salmon), nuts, peanut butter, and olive oil are good sources of healthy fats. good luck on the workouts and keep on postin!

eatdirt40
07-20-2003, 08:24 PM
Tuesday's Training Log

I slept 11.5 hours last night

Diet:
Meal 1: 1 1/2 cups of pasta w/ 1 cup of tomato sauce + 1 meatball
Meal 2: Peanut Butter Sandwich
Meal 3: 4 ounces of Bonessless and skinless chicken
After workout: Protein Shake W/ water
Meal 4: 2 cups of pasta w/ 1 cup of tomato sauce + 1 meatball, small piece of steak
Snack 1: 1 cup of go lean crunch cereal w/ 1% milk
Snack 2: Large Bowl of Oatmeal
Snack 3: Peanut Butter Sandwich

Total Daily Intake:

Calories:2300-2400
Fats:53
Carbahydrates:277
Protein:138


Lifting: Upper Body

Flat Bench 14*95, 9*100, 5*110

Military Press 10*45, 10*45

Lat raises 10*12, 10*12

Tricep Kickback 15*12, 15*12

Tricep Kickback w/ pully 25 times fast 2 sets

Over Head Tricep Extention 10*12, 10*12

Dead Lifts 10*95, 10*95

Bent-over row 10*45, 10*45

Reverse Bicep Curls 10*45

Bench Press Bar Curls 10*45, 8*50

BB Curls 10*22.5. 10*22.5

Shoulder Shrugs 25*22.5, 25*22.5 in each hand

Crunches:3 sets of crunches 10 11b. in arm

Todays Workout Went ok but i think i could have workout harder, i needed to do more abs but i was tired as hell, i think i might need to change my lifting routine and spread the workout a little so theres not so much to do in one day.. ne suggestions would be great.

eatdirt40
07-21-2003, 10:09 AM
i also snacked on a large bowl of grapes last night :(

RuLess
07-21-2003, 10:11 AM
btw bro dont put milk into your protein shake.. not good

your diet is lookin good tho

pz

clvmike19
07-21-2003, 10:16 AM
Hope that leg heals FAST. Legs are key to building muscles all over the body

eatdirt40
07-21-2003, 11:25 AM
My routine works like this and i wanted some feedback on it and if ther should b some adjustments

day 1 - upper body
day 2- rest
day 3-lower body
day 4- cardio
day5-upperbody
day 6-rest or cardio
day 7-rest or cardio

clvmike19
07-21-2003, 11:33 AM
cut down the cardio if you want to gain weight faster.

My split goes like this:

Day1-Legs
Day2-Rest
Day3-Arms
Day4-Rest
Day5-Chest
Day6-Rest
Day7-Back

I usually goto the gym a do situps or play raquetball on the off days.
Rest

eatdirt40
07-21-2003, 11:39 AM
ok thx clvmike19 i guess ill cut the cardio and do abs

aka23
07-21-2003, 12:45 PM
I doubt that the cardio will significantly interfere with your gains so long as you eat enough to gain weight at your desired rate and do the cardio in the desired manner (avoid overtraining the legs, do not do cardio in the morning on an empty stomach, etc.). Some studies that support this conclusion are listed below:

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=2312468&dopt=Abstract
"Concurrent S(trength) and E(ndurance) training did not interfere with S(trength) or E(ndurance) development in comparison to S(trength) or E(ndurance) training alone."

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=7752872&dopt=Abstract
"S(trength) and C(combined) groups demonstrated similar increases (P < 0.0167) in 1RM squat (23% and 22%) and bench press (18% for both groups), in maximal isometric knee extension torque (12% and 7%), in maximal vertical jump (6% and 9%), and in fat-free mass (3% and 5%)."

You can also find studies in which the two significantly interfered with each other, but such studies almsot always involve doing both strength and endurance training on the same day, and often in the same workout; so they are probably not appropriate to compare to your proposed schedule.

I think doing cardio is particularly important for someone who is training for a sport like yourself. In baseball, both cardiovascular fitness and strength can be beneficial. Furthermore cardio helps minimize subcutaneous fat gains and has numerous other health benefits.

eatdirt40
07-21-2003, 10:35 PM
*Correction* - i put Tuesdays training log yesterday, and I meant Sundays training log sorry...I forgot what day it was.

Monday Training Log

I slept 8 hours last night

Diet:

Meal1- Tuna Sandwich/ w 2 slices of Low fat Bread/ low fat Mayo in tuna.
Meal2- Turkey, cheese on Roll.
Meal3- 4 pieces of breaded chicken.
Meal 4-Detour Protein Bar.
Meal 5- 3 cups of Pasta W/ Tomato Sauce/ w 2 meatballs.
Meal 6- 2 eggs on Fat free English muffin.
Snack 1- Grapes.
Snack 2-Whey Protein Shake.
Snack 3-2 yougurts/ handful of pretsles

Total Daily Intake:

Calories: 2900-3000
Fats: 52
Carbohydrates: 280
Protein: 180

My right knee is still hurting so im going to have to skip another leg workout so ill be doing my next workout on Wednesday for my upper body.

Cardio- Bike riding for 30 minutes

I have one question, lately at night my stomach has been really tied up and iv have been having stomach aches and pain, does anyone know why all of sudden my stomach might be hurting, is it because my bodies trying to adjust to the diet and all the new proteins and good foods going into my bodyÖ if anyone can tell me I would appreciate it thanks.

clvmike19
07-22-2003, 09:46 AM
My stomach kills me all the time. Just ignore it :D It may be the increased food that you have to get used to.

eatdirt40
07-22-2003, 09:01 PM
Tuesday's Training Log

I slept 10.5 hours last night

Diet:

Meal 1- 2 eggs on Low fat English muffin whey protein shake w/ skim milk
Meal 2- large bowl of rice, 1 cup of green beans, 1 medium potato
Meal 3- 2-3 cups of spaghetti w/ Tomato Sauce / handful of nuts
Meal 4- 4 eggs/bowl of oatmeal w/ skim milk
Snack 1- English Muffin w/ Peanut Butter
Snack 2- Whey protein shake w/ skim milk

Total Daily Intake:

Calories: 2600-2700
Fats: 37
Carbohydrates: 325
Protein: 190


Cardio- None did ABS today

3 sets of each

Weight crunches- 10*15

Seated Leg raises- 0*15 (only 2 sets)

Seated no weight Crunches- 0* 40 (only 1 set) no weight

Bicycle crunch- 0* 20 seconds (only 1 set) no weight

Comments- nothing special happened today I just need some help on some abdominal workouts°K so any suggestions would be great.

Also can anyone tell me how my diets going, do I need to cut down on any thing like protein, calories, fats or carbs, and comments would be good.

Also I think I°¶m going to start doing leg workouts now because my right knee seems to be almost better! Éļ


TOMMOROW IS UPPERBODY IM PUMPED UP!

°ß Anything worth having, is worth fighting for"

eatdirt40
07-24-2003, 01:29 AM
Wednsday's Training Log

I slept 9 hours last night

Diet:

Meal1- Whey Protein Shake w/ skim milk, Fat free yogurt
Meal2- Whey Protein Shake w/ skim milk, Bag of white rice/
Meal3- 6 slices of Fat free bread w/ 2 slices of cheese
Meal4- 4 cups of spaghetti w/ 1-2 cups of tomato sauce w/ 2 meatballs
Snack1- Nature Valley Oat°¶s And Honey Cereal Bar
Snack- 1 piece of Fat free Bread w/ peanut butter

Total Daily Intake:

Calories: 2800-2900
Fats: 45-50
Carbohydrates: 380
Protein: 167


Cardio- jogged for 10 minutes, bike riding for 20 minutes

Lifting-

Flat Bench Press- 135x 1, 110x5, 105x4, 105x4 (improved Max from 125 to 135)

Dead Lift- 115x6, 135x7, 155x5, 170x1 (improved)

Military Press- 45x10, 45x10 (maintained)

Standing Military Press- 45x10 (maintained)

Bent over- row- 55x10, 65x6 (improved)

Lat raises- 12x10, 12x 10 (maintained)

Tricep Kickback- 20x6, 12x10 (improved)

Tricep Extension over the head- 20x12, 20x12 (maintained)

Tricep Kickback w/ pulley- 25 reps (maintained)

Short grip Bench press- 65x10, 80x10, 95x3 (maintained)

BB bicep curl- 45x10, 55x9, 60x 4, 60x3 (improved)

Standing Bicep Curl w/ DB- 22.5x10, 22.5x10 (maintained)

Shoulder Shrugs- 22.5x10, 22.5x10 (maintained)

Concentration Curls- 22.5x7


Comments- my leg has gotten better so after tomorrow°¶s rest day I will start lifting with my legs again YEAH! Éļ I felt today was a great workout I maintained all my lifts and I improved on a few lifts too. I feel that my strict diet I have been keeping is what made the difference and gave me the extra boost on some lifts°K things are looking good now! hope for more improvements

New Lifting Routine Now that my legs better.

Day1- Upperbody
Day2- Abs
Day3- Lower Body
Day4-Abs
Day-5 Upper Body
Day6- Abs
Day7-rest

eatdirt40
07-25-2003, 05:59 PM
Thursdays Training Log

I slept 7 hours last night

Diet:


Meal 1- 1 cup of Cheerios w/ skim milk/ oats n peanut butter cereal bar
Meal 2- 4 slices of fat free bread w/ 3 eggs
Meal 3- Half bag of white rice
Meal 4- 1 cup of Go lean crunch cereal w/ skim milk
Meal 5- 1.5 cups of pasta w// Ĺ cup of pasta sauce
Meal 6- 4 eggs w/ 4 slices of fat free bread
Snack 1- Whey Protein shake w/ skim milk
Snack 2- Peanut butter sandwich
Snack 3- Fat free yogurt
Snack 4- 2 scoops of whey protein w/ skim milk


Total Daily Intake:

Calories: 2500-2600
Fats: 61
Carbohydrates: 340
Protein: 214


Cardio- None did ABS today

3 sets of each

Weight crunches- 25*15

Seated Leg raises- 0*15 (only 2 sets)

Leg rises- 0*15

Lying side- 0*25 (2 sets)

Comments- nothing special happened today I just need some help on some abdominal workoutsÖ so any suggestions would be great.

Also can anyone tell me how my diets going, do I need to cut down on any thing like protein, calories, fats or carbs, and comments would be good.

Tomorrow is my leg workout!

eatdirt40
07-26-2003, 01:21 AM
Fridayís Training Log

I slept 7 hours last night

Diet:

Meal 1- 3 eggs/ 2 slices of fat free toast/ glass of skim milk
Meal 2- Small bad of skittles, protein bar
Meal 3- Ĺ bag of white rice, few handfuls of chiliís tortilla chips
Meal 4- 6Ē inch turkey grinder w/ turkey, provolone cheese, and some Mayo
Snack 1- 2 scoops of Whey Protein w/ skim milk
Snack 2- 1 cup chicken broth/ 1 cup of go lean crunch cereal w/ skim milk
Snack 3- large handful of fat free pretzels/ yogurt


Total Daily Intake:

Calories: 2900- 3000
Fats: 50-55
Carbohydrates: 375-390
Protein: 150


Cardio- None

Comments- not a good day on the diet and didnít decide to do my legs today lifting because I didnít think they were ready, Iím going to give them another few days to heal. Iím feeling progress in my upper body though, I feel that Iím getting stronger. Tomorrow Iím going to be on my diet a lot betters, because Iím going to Rhode Island in 2 days and wont be back until the 1st so I wont be able to post my days until I come back, and yes theirs a fitness room at the hotel Iím staying at in RI so I will be able to workout!

Next Week Goals: Maxiís

Bench Press: 140x1

Dead Lift: 180 x 1

BB bicep Curls: 70x3

Some diet goals I have is to cut down on the carbs and get more essential fats into my diet, I also want to try to find some good supplements to take that would help me bulk up!


Weight Progress:

7/19 lasts weeks Weight: 155

7/26 This Week Weight: 156

10/19 Goal Weight: 165

GOOD PROGRESS SO FAR! I just need to find the calories range I should stay in, Iím still EXPIEREMENTING!

pruneman
07-26-2003, 06:37 AM
hey dirt!
just thought i'd check back in on your journal. Your workouts are looking good. I agree that you need some more good fats in your diet and maybe some more protein. Also might try to throw in a cup of FF cottage cheese before bed...It contains cesein protein which is slowly digested, so your muscles will have some protein all night.
I wouldn't worry about supplements...I'm currently bulking up and my only supplements are whey and a multi-vit/mineral.
Good luck bro!

eatdirt40
07-26-2003, 05:11 PM
im going on vaction to Rhode island until the 1st ,so i wont have any way to post to training logs. so when i come back on the 1st or 2nd i will post everything, im going to try to really hard to stay on my diet somewhat but even if i cheat a little i will stay on my diet the rest of the day. also at my hotel theres a gym so i will be able to lift while on vacation.

eatdirt40
07-26-2003, 09:39 PM
friday's training log

Meal 1- chickin terrike w/ 2 cups of white rice
Meal 2- protein shake w/ skim milk
Meal 3- 4 eggs w/ 4 slices of toast
Meal 4- A lot of tortilla chips w/ bowl of icecream!!
Meal 5- 2 scoops of Whey Protein w/ 2% milk

Daily Intake:

Calories: 3200-3300
fats:80-88
carbs:280-300
Protein:120


Comment- not a good day snacked a little the past few days, i have to get back on track for rhode island

Slept over brees house that night so i didnt have much selection for my diet but i still love her

Coke
07-27-2003, 08:25 AM
:spam:

Good luck with everything...

eatdirt40
07-29-2003, 10:07 PM
i just got back today and its tuesday, saturday i had an ok day on my diet, sunday was not good and monday was horrible b/c i was on vacatation and was limited to my food selection and also there was no gym so i did abs and push ups on monday night, but now im home and i will be back on track

eatdirt40
07-30-2003, 12:59 PM
well today is back to my workouts and diet so im excited, im going to go downstairs now to my home gym and do upperbody

clvmike19
07-30-2003, 01:22 PM
Hows it coming man? Able to do legs yet?

eatdirt40
07-30-2003, 04:08 PM
im going to start doin legs this week..... my legs starting to feel good jus a little sore.. :( but ill get threw it

eatdirt40
07-30-2003, 08:59 PM
Wednesdayís Training Log

I slept 9 hours last night

Diet:

Meal1- 2 pieces of fat free toast w/ 2 eggs, ĺ cup of Cheerios w/ Ĺ cup of skim milk
Meal2- Post workout Whey protein shake w/ water, 1 bag of white rice w/ a tab of butter
Meal3- Wheat Bagel w/ 1 egg
Meal4- 4 eggs w/ Wheat Bagel + 1 cup of skim milk
Meal 5- 2 slices of fat free toast w/ 2 eggs + 2 scoops of whey Protein w/ 1 cup of skim milk

Total Daily Intake:

Calories: 2500-2600
Fats: 45
Carbohydrates: 299
Protein: 185


Cardio- none

Lifting-

Flat Bench Press- 95x12, 105x12, 115x4, 140x1 (Improved Max from 135 to 140)

Dead Lift- 95x10, 135x8, 155x6, 175x2 (Improved Max from 170x1 to 175x2)

Bent over- row-60x10, 70x6 (Improved from 65x6 to 70x6)

Tricep Kickback- 12x15 (maintained)

Tricep Extension over the head- 20x15, 22.5x15 (Improved from 20x10 to 22.5x15)

Tricep Kickback w/ pulley- 25 times each hand (maintained)

Short grip Bench press- 70x10 warm-up, 95x6, 105x3 (Improved from 95x3 to 105x3)





Comments- it was a very good workout today I felt, I improved in almost every lift and it was great, I was really proud of myself by improving my bench press Max from 135 to 140. Every week now Iím progress in mostly all my lifts and I feel that Iím getting good gains. I thought that my 3 days on vacation and my bad diet was going to effect me but I guess it didnít so that was good. My lifting routine had too much to do in each day so Iím starting a different routine now ill post it belowÖ any comments or advice about it I would appreciate it.

Day 1- chest, tryís, back
Day 2- rest, abs + Cardio

Day 3-Biceps, forearms, wrists, legs (when legs are better)

Day 4-rest+ abs + Cardio optional

Day 5- Shoulders

Day 6-rest + abs

Day 7- Rest

If anyone has any comments it would be great or any other suggestions.

I need to go to the gym and get my weight checked and my body fat so I can start checking my weight and body fat progress. Also Iím going to get some measurements on my main muscle groups to see if Iím improving in size.

eatdirt40
07-30-2003, 09:16 PM
Measurments of 7/30

Left Bicep 12 1/2"

Right Bicep 13"

Calves Both 15"

Chest 36"

Left forearm 10 3/4"

Right forearm 10 3/4

Waist 32"

Neck 14 1/4

eatdirt40
08-01-2003, 11:38 AM
Thursday°¶s Training Log

I slept 3 hours last night, went on finishing trip real early

Diet:

Meal1- Half of small Bagel w/ Cream Cheese, 1 cup Cheerios w/ 1 cup of skim milk
Meal2- Wheat Bagel w/ 2 eggs, 1 scoop of Whey protein w/ Skim Milk
Meal3- 2 cups of Buttered Noodles
Meal4- Grilled cheese w/ 2 slices of cheese + a few Peanuts
Meal 5- Ice Cream Sunday w/ Carmel, peanut butter cups, vanilla ice-cream Éľ I was pressured into it lol
Meal 6- Wheat Bagel w/ No calorie spray butter

Total Daily Intake:

Calories: 3300-3400
Fats: 65-80
Carbohydrates: 340-360
Protein: 118-125


Cardio- Rode bike, walked a little

Lifting- Rest

Comments- Didn°¶t like the fact that I ate ice cream at night but I was with my friends so i had to.

eatdirt40
08-01-2003, 04:09 PM
Just went to the gym today and got my body fat checked it was 19%, i was a little dissapointed with that i was expecting around 15-17% but its ok im going to work really hard to decrease my bf%.

A goal i have is to get my bf% down to 15%-16% by september 1.

eatdirt40
08-01-2003, 09:22 PM
Friday's Training Log

I slept 6 hours last night

Diet:

Meal1- 2 slices of fat free bread w/ 2 eggs, 1 scoop of whey w/ skim milk
Meal2- ĺ bag of white w/ chicken flavoring
Meal3- 12í white sub bread from subway w/ 1 cup of tuna w/ Mayo in it + 4 slices of American cheese
Meal4- 3 eggs w/ 4 slices of toast
Meal 5- Peanut Butter Sandwich w/ 2 Low calories and Fat free Italian Ice
Meal 6- 1 cup of oatmeal w/ 1 cup of skim milk + 4 slives of toast w/ 2 eggs + 1 slice of american cheese

Total Daily Intake:

Calories: 3000-3100
Fats: 62
Carbohydrates: 325
Protein: 182


Cardio- None

Lifting- Biceps + forearms + wrists +abs


Reverse Wrist Curl- 35x10, 45x5

Shoulder Shrugs- 70x25, 80x20, 90x10

BB Bicep Curls- 65x4, 55x10, 60x6

One- Arm Bicep Curls- Both Arms- 22.5x10, Right- 27.5x2, Left- 27.5x4

Concentration Curls- Left Arm-22.5x9, Right Arm- 22.5x7

Wrist Curls- 22.5 x10, 22.5x10

Forward Wrist Curls- 8x10

Side Way Wrist Flips- 8x10



Comments- today was a good day, I had a good diet and I improved on some of my lifts also.


Also what are some things i could do to cut down on my body fat but still gain muscle??? any replys i would appreciate

eatdirt40
08-02-2003, 11:12 PM
Saturdayís Training Log

I slept 10 hours last night

Diet:

Meal1- 1 bowl of total cereal w/ 1 cup of skim milk + yogurt
Meal2- 3 eggs, 4 slices of toast, 2 slices of cheese
Meal3- 3 Ĺ slices of toast w/ 2 slices of turkey, 2 slices of cheese, 1 tbs. of peanut butter + Mayo, Ĺ cup of low fat Alfredo w/ yogurt
Meal4- 2 cups of pasta w/ 1 cup of pasta sauce
Meal 5- wheat bagel w/ 2 eggs w/ cheese + Whey Protein Shake w/ skim milk
Meal 6- 2 scoops of Whey Protein w/ skim milk, 3 slices of bread with 2 tbs. of peanut butter

Total Daily Intake:

Calories: 3000
Fats: 81
Carbohydrates: 400
Protein: 197

Cardio- rode bike 3 miles

Lifting- Abs

Seated Crunches- 3 sets x 40

Weighted Crunches- 3 sets x 25llb. X 15

Leg lifts- 2 sets x 20

Lying side- 2 sets x 25

Bicycle crunches- 1 set x 75


Comments- today was a pretty good day, I was very good with my diet and I had a pretty good abs workout at my house. I was a little concerned with my Cardio, so I decided to ride 3 miles on my bike at a good speed to improve my endurance and stamina. Also I heard on the board that doing Cardio on off days helps repair muscle tissuesÖ is this true? Well Iím going to bed now tomorrow is my shoulders day.

eatdirt40
08-03-2003, 10:56 PM
Sundayís Training Log

I slept 9 hours last night,

Diet:

Meal1- Wheat Bagel w/ 3 eggs
Meal2- Oatmeal / brown sugar + 1 cup of skim milk, 2 slices of bread w/ tbsp. of peanut butter + whey Protein shake w/ water
Meal3- Wheat bagel w/ 2 eggs + 1 slice of American Cheese
Meal4- 6Ē subway sub w/ turkey, 1 slice of American Cheese w/ a tab of Mayo
Meal 5- Handful of nuts, 1 bag of white rice w/ a tab of butter
Meal 6- 2 slices of bread w/ 2 tbsp. of peanut butter, 1 egg w/ 2 slices of bread w/ slice of american cheese

Total Daily Intake:

Calories: 2930-3000
Fats: 94
Carbohydrates: 355
Protein: 170

Cardio- None

Lifting- Shoulders

Military Press- 65x10, 75x7, 80x5

Front Lat Raises- 14x10, 14x10, 12x12

Lateral Raises- 14x6 (hurt my left wrist a little)

DB Military Press- 24x10, 29x10, 22.5x10 (very slow)

Side Way Lat Raises- 122x8

Rotator Cuff exercises w/ pulley- 4-5 sets of shoulder exercises




Comments- the workout felt pretty good, I got a pretty good sweat. My left wrist was bothering me a little I donít know why, it may be from a previous injury I had a month or so ago that hasnít fully healed yet, my left wrist still doesnít feel 100% coordinated so that may have led to the injury. My next two days are rest days and there to give my muscles some time to grow. But next week I may not follow this same split lifting routine, I may go back to the Upperbody all one day twice a week routine if you followed my journal you will know what that is. Today I felt good about my military press b/c I fixed my machine so I was able to do seated military press and it felt good. Iím still improving on my lifts and Iím getting stronger.

Fenway
08-03-2003, 11:13 PM
seems like your on the right track bro....keep it up !!!!!!!

eatdirt40
08-04-2003, 02:06 PM
Thanx Fenway!!!! im working real hard

eatdirt40
08-04-2003, 08:35 PM
Starting monday im going to be doing intervals of HIIT any advice??????????

:spam:

eatdirt40
08-04-2003, 09:17 PM
Fridayís Training Log

I slept 9 hours last night

Diet:

Meal 1- Wheat Bagel w/ 2 eggs, Post Workout Shake 1 scoop w/ water
Meal 2- 1 cup of corn, 1 cup of skim milk w/ go lean crunch cereal + 1 bag of white rice
Meal 3- wheat bagel w 2 eggs + 1 slice of American Cheese + 4 slices of bread w. 3 slices of American cheese
Meal 4- Bowl of Oatmeal w/ 1 cup of skim milk + handful of peanuts
Meal 5- 2 slices of toast w/ 2 eggs + 1 slice of American cheese
Meal 6- Bowl of Oatmeal w/ handful of peanuts

Total Daily Intake:
Calories: 3010-3100
Fats: 84
Carbohydrates: 408
Protein: 195


Cardio- jogged 1.5 miles

Comments- The job was pretty tough Iím a little out of shape, I ran 8 months straight last year and got and good shape and lose 30 pounds but now I started lifting and gave up running so Iím going to try to get some stamina back. Today I had a pretty good diet and I feel really good, tomorrow I have to wake up early at 8:45 for doctors appointment to get my splint off my fingerÖ oh yap if new one new I have been lifting for about 2months with my splint on haha Iím real smart, but hey got to do what I got to do, it seems my body is prone to injuries. Starting HIIT tomorrow.

Supplements- 3 Total EFA

XoXbAbyGiRl23
08-04-2003, 09:56 PM
u are making great progress and ur body is lookin HOTT i should know sexie..good job boo :hump: keep up the hard work! :)

eatdirt40
08-04-2003, 10:04 PM
thx baby your my girl for life

eatdirt40
08-05-2003, 10:46 AM
Tuesday's Training Log

Diet: (Day in progress)

Meal 1- 3 eggs w/ 1 slice of sausage and 4 slices of bread w/ butter ( ate at dennies )
Meal 2- soup w/ noodles + handul of Saltines, smirnoff (just 1)
Meal 3- 3 cups of pinapple, 2 cups of spagetti w/ tomato sauce
Meal 4- Small bowl of greenbeans, corn on the cob, wheat bagel w/ 2 eggs + slice of american cheese
Meal 5- P.B sandwich
Meal 6- 2 scoops of Whey Protein w/ 1 cup of skim milk

Lifting- Rest

Cardio- None ( legs are sore from run yesterday)

Supplements- 1 Total EFA


Total Daily Intake:

Calories:3300-3400
Fats:82
Carbs:376
Protein:157

Comments- today i did not have a strict diet, but not too bad, but i guarntee tommrow i wil be right back on track, because tommorow is my workout day.

eatdirt40
08-06-2003, 11:22 AM
Wednsays Training log

I slept 9 hours last night

Meal 1- 2 eggs w/ 2 slices of toast + slice of american cheese w/ cup of skim milk
Meal 2- Bowl of white rice w/ butter + post workout Whey protein shake
Meal 3- 12" subway w/ turkey +2 slices of cheese + mayo
Meal 4- fries w/ 3 stips of chicken fingers + cherry icee+ few nachos and cheese ( was at six flags all day)
Meal 5- bag of white rice w/ whey protein shake w/ skim milk

Lifting- chest+back

Flat bench- 110x8, 115x5,110x4 ( improved)

Low Incline DB press- 29x12, 34x8 ( could have done more not enought wait at my house for DB)

Dead Lift- 135x8, 155x7

Bent-over Barbell-row- 65x10, 80x10, 90x6

Shoulder Shrugs- 95x10

Cardio- a lot of walking and going up stairs at six flags

Total Daily Intake-

Calories- 3400-3500
Fats- 60
Carbs- 366
Protein- 140

Comments- very disapointed by my diet today but it wont hurt me. Today's workout was great my arms felt real strong and all my lifts improved... im still getting progress with my overloading technique and it feels awsome... looking forward to a better diet and more good workouts.

eatdirt40
08-07-2003, 09:30 AM
im feeling really sore from yesterdays workout!! it feels good

eatdirt40
08-07-2003, 05:50 PM
Thurday's Training log

I slept 9 hours last night

Diet:

Meal 1- Bowl of oatmeal w/ skim milk + yogurt
Meal 2- 3 eggs w/ wheat bagel + 1 slice of american cheese
Meal 3- 2 eggs w/ wheat bagel, handful of peanuts
Meal 4- 1 bag of rice w/ chicken terriki + sauce
Meal 5- 2 slices of bread w/ tbsp. of P.B, Oatmeal w/ skim milk
Meal 6- Handful of peanuts + sun flower seeds, wheat bagel w/ 2 eggs + slice of american cheese

Total Daily Intake:

Calores:3400-3500
Fats: 86
Carbs: 411
Protein: 162

Cardio- HIIT

3 min--warmup

2 min--jog

Interval 1--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 2--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 3--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 4--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 5--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 6--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 7--30 sec 9.7 sprint/ 1 min 5.0 jog
Interval 8--30 sec 9.7 sprint/ 1 min 5.0 jog

5 min--Cooldown-Walk

Lifting- Rest + Abs

Crunches w/ 25llb- (4)x25x15

Supplements- 1 Total EFA, 1 MultiVitamin

Comments- i upped my calories another 500 to try to see if i can acually gain some weight.... my diet looked pretty good today, im going to start throwing some more vegi's, meats and fruits in my diet.. but overall not a bad day. Tommrow im doing legs, its the first time in over a month since hurting my knee im gunna take it light.

eatdirt40
08-08-2003, 09:16 PM
Fridays Training Log

I slept 11 hours last night

Diet:

Meal 1- Wheat Bagel/ 2 eggs/ 1 slice of american cheese/
Meal 2- 2 cups of White Rice/ 2 slices of bread/ 1 tbsp. of P.B/ 1 oatmeal/ 1 cup of skim milk
Meal 3- 2 bread/ 2 egg
Meal 4- 3 cups of white rice/ 2 strips of chickin terriki
Meal 5- Post workout Whey protein shake w/ water/ handful of salted Peanuts/ Fat free Vanilla Yogurt
Meal 6- 3 eggs/ wheat bagel/ slice of american cheese/ 1 cup skim milk

Total Daily Intake:

Calories:3400-3500
Fats: 80
Carbs:451
Protein:172

Lifting: legs

Squats- 95x10, 115x10, 135x8

Leg Extention- 90x20, 115x15, 140x8

1 legged- calf raises w/ DB- 34x15

Standing- calf raises- 68x30, 68x30

Leg Curl- 65x9

Comments- Today was a pretty good day , i didnt feel like doing my legs tonight but i did it anyways.. this was the first time doin legs in about a month i think. I did squats too and that was a first in a while, they felt good i bet i will be sore tommorow lol. today the diet was pretty good and im going to the gym pretty soon to check my weight.

eatdirt40
08-09-2003, 11:40 AM
8/1 Last weeks weight-158

8/9 This weeks weight-159

eatdirt40
08-09-2003, 05:29 PM
UPDATED GOALS:

8/9 weight- 159

9/9 weight- 163

8/9 bench press- 115x5, 140x1

9/9 bench press- 120x5, 150x1

8/9 Deadlift- 155x7,175x2

9/9 Deadlift0 175x7, 220x2

8/9 Barbell Curls- 60x6, 65x4

9/9 Barbell Curls- 70x6, 75x4

Squat- 145x8

Squat- 175x8

8/1 Body Fat%- 18.7-19.3%

9/9 Body Fat%- 17-18%

eatdirt40
08-09-2003, 05:59 PM
Saturday's Training Log

Diet:

Meal 1- Wheat Bagel/ 3 eggs/ 1 slice of american cheese/ 1 cup of skim milk/ small piece of Fat free weight watchers pinapple cake
Meal 2- 2 cups of white rice w/ chickin terriki w/ sauce
Meal 3- Whey Protein Shake w/ skim milk, 1 slice of bread/ 1 tsp. of peanut butter/ strawberry yogurt/ handful of peanuts/ small piece of fat free pinapple pie
Meal 4- Wheat Bagel/ slice of american cheese/ 4 eggs/ fat free icee
Meal 5-Protein Shake w/ skim milk, 2 pieces of bread w/ peanut butter

Total Daily Intake:

Calories- 3400-3500
Fats- 78
Carbs- 316
Protein- 187


Lifting- Rest+ abs

Decline Weighted Crunch- 25x15, 25x15, 25x15, 10x15

Roman chair- 1x20



Supplements- 3 EFA, 1 Multivitamin


Comments-Today was a pretty good day, i had a good diet and kept my carbs down pretty good today. Also im proud of my weigh in today i gained a pound from last week which was my goal. Today i did abs at the gym for a little while and i had a pretty good burn. I was going to do some HIIT today but my legs were just too sore so instead i decided to take about a 10-15 minute bike ride. I posted some of my new goals on my journal because i wanted some strict goals to shoot for and get some more motaviation towards some objectives.

eatdirt40
08-10-2003, 06:03 PM
can any one possibly tell me how im doin or if im on track it seems everyone died and no one responds or writes anything in my journal any more?

eatdirt40
08-11-2003, 09:35 PM
Sunday's Training Log

Diet:

Meal 1- 1 cup of pasta/ w Velvida Cheese
Meal 2- Post Workout Whey Protein Shake w/ water/ 1 cup of pasta/ w velvida cheese + 3 strips of chicken
Meal 3- 14 oz. of lemonade, 3 eggs, 2 english muffins
Meal 4- 8 oz. of steak w/ bag of white rice w/ butter/ go lean crunch cereal/ 1 cup of skim milk
Meal 5- 3 eggs/ wheat bagel/ slice of american cheese/ cup of skim milk/ fat free icee

Total Daily Intake:

Calories- 3400-3500
fats- 100
carbs- 454
protein- 193

Lifting- Shoulders, biceps, triceps, forearms


Standing Military Press- 45x10, 55x9, 65x6 (improved)

Seated Dumbell Press- 34x6, 34x6 (improved)

Front raises- 14x10, 19x10, 22.5x6 (improved)

Close Grip Bench- 95x7, 105x6 (improved)

French Press- 14x12, 19x8, 22.5x5

Barbell Curls- 24x9, 24x10

Hammer Curls- 24x10, 24x8

BB bicep Curls- 65x4, 60x8 (improved)

Wrist Curls- 24x10

Did some shoulder exercises w/ pully ( 5-6 sets)


Comments- had a great workout today, it lasted about an hour and a half so i had to eat some carbs about in hour into the workout to get some energy back. Overall i had a pretty decent day with my diet and overall workout.

eatdirt40
08-11-2003, 11:04 PM
Mondays Training Log

Diet:

meal 1- Wheat Bagel/ 2 eggs/ cheese
Meal 2- 2 bags of rice/ chicken terriki ( extra chicken)
Meal 3- 1 icee, 2 cups of pasta, 1 cup of pasta sauce/ 1 meatball
Meal 4- protein shake w/ skim milk, wheat bagel/ 2 eggs/ cheese
Meal 5- 4 slices of bread/ 2 tbsp. of P.B


Total Daily Intake:

Calories- 3400-3500
Fats- 92
Carbs- 397
Protein- 160

Lifting- none

Comments- today was a pretty good day on the diet, i should have done some cardio but i was just too damn busy and tired. Today my triceps were very sore from last workout and it feels good.

Supplements- 1 multivitamin, 2 EFA


Cardio- none

eatdirt40
08-13-2003, 01:28 AM
Tuesday's Training Log

Diet:

Meal 1- 2 eggs/ wheat bagel/ slice of american cheese/ cup of skim milk
Meal 2- Whey protein shake w/ skim milk
Meal 3- bag of white rice + few pieces of steak and ketchup
Meal 4- cup of orange juice/ 1 1/2 bags of rice w/ chicken terriki
Meal 5- 2 eggs/ 2 slices of wheat bread/ slice of american cheese
Meal 6- 2 slices of wheat bread/ 1 tbsp. of P.B/ whey protein shake w/ skim milk, 1 drink, 1 icee, 1/2 tbsp. of P.B

Total Daily Intake:

Calories- 3400-3500
Fats- 72
Carbs- 403
Protein- 193

Lifting- None

Cardio-
*jogged 10 minutes
*10-12 intervals of variations of sprints
* rode bike 1 mile
* 7-8 intervals of jump rope ( 20 sec intervals)

Comments- Today was a pretty good day on the diet but i could improve, i did a lot of cardio today and was too warn out to do abs, im still sore in my triceps from the last workout so i took some glutamine todat to help the soreness. But so far im progressing good.

Supplements- 3 EFA, 1 multivitamin, 2 scoops of glutamine

McBain
08-13-2003, 01:34 AM
Originally posted by eatdirt40
can any one possibly tell me how im doin or if im on track it seems everyone died and no one responds or writes anything in my journal any more?


YOU ARE DOING GREAT OLD FELLA!

diet is in pretty good order from what i can tell at least its organised and sounds like you are enjoying training and thats also very important

:thumbup:

Dedicated
08-13-2003, 10:46 AM
Just read through your entire journal, well briefly heh. It's interesting because we are the same height I think, except I'm a little heavier than you, 170.5lbs as of today and I lift a little heavier than you do. You eat 2x what I eat though(Im trying to reduce bodyfat severely and its working heh). I usually average between 1100 - 1600 calories and 150g of protein per day. If you keep your diet the same you will continue to make GREAT muscle gains, keep kicking ass.

Edit- I'll check your journal often, interesting cause we are so close in height/weight, keep updating it! Here (http://www.wannabebigforums.com/showthread.php?s=&threadid=35122) is my journal incase you're interested, my main goal is to maintain muscle and drop the fat, but I'm getting stronger, slowly but it's happening.

eatdirt40
08-13-2003, 02:40 PM
thanx dedicated i will keep in tact with your journal too and give u advice and tips if needed, yea im trying to slowely gain weight and keep the fat to a minumin, im trying to gain 1 pound a week, in a few months im thinking of cuttin and seeing my muscles show then bulk again and cut..... so far im doing good so far i think


Todays side notes.... since i have been staying up till 4 or 5 oclock every night i have been very tired and really sleepy and my last workout today showed signs of suffering, when i started bench pressing my 115 i was only able to do it 4 times and it was very dificult when last week i did 5 and also i was so tired and my muscles wree still sore from last workout and i wasnt able to lift as much i think, so from now on i thin im going to try to go to bed by 2 and slowely workout my way down to adjust for getting up real early for when school starts.

Today i did abs and im thinking of doing legs today instead of upper body.

eatdirt40
08-13-2003, 07:10 PM
Wednsays' Training Log

Diet:

Meal 1- 2 eggs/ 2 slices of wheat bread/ 1 cup skim /1 cup of go lean crunch cereal/1 slice of american cheese
Meal 2- bag of white rice/ whey protein w/ water/ 1/2 cup of orange juice/ tsp. of butter
Meal 3- 1 1/2 bags of rice w/ chicken terriki and extra sauce
Meal 4- 3 eggs/ wheat bagel/ cheese
Meal 5- 3 eggs/ wheat bagel/ cheese

Total Daily Intake:

Calories- 3400-3500
Fats- 87
Carbs- 399
Protein- 159

Lifting- Post Poned Workout from shortage in sleep and rest and soreness, but i did abs

4 sets of weighted crunches- 25x20

Cardio- None

Supplements- 1 multivitamin, 3 EFA, 1 scoop of glutamine

eatdirt40
08-14-2003, 01:38 PM
Thursday's Training Log

Diet:

Meal 1- 3 eggs/ wheat bagel/ cheese
Meal 2- Protein Shake w/ water/ Bag of white rice/ butter
Meal 3- 10 oz steak/ 3/4 corn on the cob/ 3 large pieces of italian bread with butter
Meal 4- 3 eggs/ wheat bagel/ cheese/ 2 cups of milk
Meal 5- 4 slices of wheat bread/ 2 tbsp. of P.B/ Fat free icee

Total Daily Intake:

Calories- 3500-3600
Fats- 86
Carbs- 388
Protein- 165

Supplements- 1 multivitamin, 2 EFA

Cardio- 10 min swimming back and forth of pool

Lifting- chest + back

Flat Bench Press- 115x4.5, 110x2, 75x20

Low Incline DB press- 22.5x25

Deadlift- 135x12, 155x9, 175x1

Bent-over row- 85x10, 95x10, 105x7

Shoulder Shrugs- 115x10

Comments- My upperbody ( not including back) has been feeling very exahausted and maybe a possible sign of overtraining but ill see how if feels next workout. Today i couldnt do as much as usual on my bench but my back looks like its improving. Todays diet was pretty good i had some good meats and a decent amount of fats and proteins for the day, not a bad day at all.

eatdirt40
08-15-2003, 10:44 PM
For the last 5 nights ive slept 8-9 hours

Friday's Training Log

Diet:

Meal 1- 3 eggs/ wheat bagel/ cheese
Meal 2- Boston Market- country fried chicken, mash p. Gravy
Meal 3- Fat free Icee/ wheat bagel/ 3 egg/ cheese
Meal 4- ChickenTerriki/ 1 1/2 bags of rice
Meal 5- Whey Protein shake w/ skim milk/ 2 slices of wheat bread w/ 1 tbsp. of P.B
Meal 6- wheat bagel w/ spray butter, icee, 2 cups of pinapple

Total Daily Intake:

Calories-3500
Fats- 112
Carbs- 435
Protein-172

Lifting- None

Cardio- None

Supplements- 1 multivitamin

Comments- Today was a pretty good day on the diet, my lower back, upper back, neck, and pecs and shoulders were all verysore today it felt good cause it means i stimulated some muscle growth. Tommrow is my weigh in so im hoping to gain a pound.

eatdirt40
08-16-2003, 03:03 PM
Saturdays' Training Log

7/26- 157
8/1- 158
8/9- 159
8/16- 160



Diet:

Meal 1- 3 eggs/ wheat bagel/ cheese
Meal 2- Post workout shake w/ water, piece of pinapple cake, 2 icee
Meal 3- 8 oz of steak, 1 corn on the cob, large bag of rice, tbsp. of butter, ketchup
Meal 4- bowl of grape nuts cereal w/ skim, 1 icee, piece of pinapple cake
Meal 5- Large drink
Meal 6- Wheat bagel/ 3 egggs/ cheese

Total Daily Intake:

Calories-
Fats-
Carbs-
Protein-

Supplements- 1 multivitamin, 2 EFA

Lifting- Legs

Squat- 135x8 (didnt do any other squats had no spotter)

Leg extention- 90x25, 125x16, 160x8

SLDL- 95x10, 115x8, 125x6

One legged Calf Raises- 22.5x10 ( 22.5 in both arms)

Rotator cuff exercises for baseball ( 6-8 sets w/ pully and 5llb. D.B)

Standing Calf Raises- 22.5 both hands x 40 ( 2 sets)



Cardio- rode bike for 10 minutes

Comments- Today the diet was not real good, i has a large drink that did not benifit my diet and is not good for working out. Also i had a lot of icees and thats extra carbs i dont need in my system, well tommrow im going to try a lot harder to get back on track with my diet, also my legs workout was pretty good i wish i could have done squats but i didnt have anyone to spot me and i didnt feel comftable. My hamstrings are so sore from deadlifts and it feels good.

eatdirt40
08-17-2003, 05:02 PM
Sunday's Training Log

Diet:

Meal 1- Wheat bagel/ 3 eggs/ cheese
Meal 2- Large bowl of rice + 5 oz. of chicken w/ ketchup + butter, glass of skim milk
Meal 3- wheat bagel/ 3 eggs/ cheese/ glass of skim milk
Meal 4- piece of pinapple cake/ icee
Meal 5- 2 slices of wheat bread w/ tbsp. of P.B/ 1 cup of go lean crunch cereal w/ cup of skim milk
Meal 6- 2 cups of grape nut cereal w/ 2 cups of skim milk

Totaly Daily Intake:

Calories-
Fats-
Carbs-
Protein-

Cardio- rode bike 1 mile

Lifting- Abs + Rotator cuff exercises

Weighted Crunches- 25llb.x 4 x 20

Rotator cuff exercises with pully + DB ( 6-8 sets)

Supplements- 3 EFA, 1 multivitamin

Comments-

eatdirt40
08-19-2003, 01:27 PM
Monday's Training Log

Diet:

Meal 1- wheat bagel/ 3 eggs/ cheese
Meal 2- 1 1/2 cups of pasta/ sauce/ whey shake w/ water
Meal 3- wheat bagel/ 3 eggs/ cheese/ milk
Meal 4- go lean crunch cereal w/ skim milk
Meal 5- 3 eggs/ wheat bagel/ cheese
Meal 6- 3 eggs/ wheat bagel/ cheese/ icee/ yogurt

Totaly Daily Intake:

Calories- 3400-3500
Fats- 93
Carbs- 437
Protein- 235

Supplements- 1 multivitamin, 2 EFA

Cardio - None

Lifting - Shoulders, biceps, triceps, forarms

Comments -

eatdirt40
08-19-2003, 08:14 PM
Tuesday Training log

Diet: 3500 calories

Cardio- none

Lifting- Shoulders, Triceps, biceps, forearms

Military Press- 45x10, 65x7, 65x8

BB Bicep Curls- 45x10, 65x7, 65x8

Close Grip Bench Press- 95x10, 110x6

Newspaper Roll-up w/ 5llb- 2 roll ups and 2 roll downs

Front Raises- Altering hands 20x9

Lateral Raises- Not altering 12x8

Barbell Curls- Altering Hands 24x10, 29x6

Reverse Curls- 45x10

French Press- 22.5 in both handsx8, 22.5 both hands x 8

Comments- was a very good intense workout

Hammer Curls- 29x6

Static Holds- 35llb. Dumbbell- held on finger tips for 15 sec

Static Hold wrist curls in air x 20 sec

eatdirt40
08-20-2003, 02:39 PM
Wednsday Training Log

Diet:

Meal 1- 2 slices of wheat bread/ 1tbsp. of P.B, cheerios w/ skim milk
Meal 2-wheat bagel/ 3 eggs/ cheese/ skim milk
Meal 3- 3 go- gurts yogurts w/ 2 cheese burgers w/ ketchup/ corn
Meal 4- Bowl of white rice w/ butter
Meal 5- wheat bagel/ 3 eggs/ cheese/ whey protein shake w/ skim milk

Total Daily Intake:

Calories- 35000-3600
Fats- 88
Carbs- 368
Protein- 176

Supplements- 2 EFA, 1 multivitamin

Cardio- Rode bike 4 miles

Lifting- -Rest

Comments- Today was a pretty good day the diet was okay but i got a lot of cardio in today.

eatdirt40
08-21-2003, 12:30 PM
Thursday's Training Log

Diet:

Meal 1- wheat bagel/ 3 eggs/ cheese
Meal 2- Whey protein w/ water/ bowl of white rice w/water/ 1/2 slice of pinapple cake
Meal 3- Bowl of rice w/ chicken Terriki
Meal 4- 4 oz. of steak w/ ketchup
Meal 5- 3 eggs/ wheat bagel/ cheese
Meal 6- Buttered Noodless w/ 2 slices of wheat bread w/ 1 tbsp. of P.B/ 1 icee

Total Daily Intake:

Calories- 3500-3600
Fats- 96
Carbs- 419
Protein- 154

Supplements- 3 EFA, 1 multivitamin

Cardio-

Lifting- Chest + back

Flat Bench Press- 115x6, 120x5, 125x2

Deadlift- 95x10, 135x10, 165x6, 185x1, 160x5

Bent-over row- 95x10, 110x5, 110x5

Shoulder Shrugs- 110x10


Comments- The workout was ok, i need to find another exercise to work the chest, i was going to do low incline but my bench press is messed up and i cant do it. But overall i worked the back real good and i was gettin pretty tired at the end of the workout but i went threw it. I think i needed to get my intensity up more i wasnt really into the workout, but i improved on my bench press and improved my max on my deadlift. My diet was not too good i need to cut down on fat a little more and eat a little less calories and cut down on carbs and get some more protein in the diet tommrow.

eatdirt40
08-22-2003, 09:23 PM
Friday's Training Log

Diet:

Meal 1- Wheat Bagel/ 3 eggs/ cheese
Meal 2- Large bowl of white rice w/ butter, 4 slices of wheat bread w/ 2 slices of cheese
Meal 3- Chickan fijan/ hamberger roll/ cheese/ fries/ ketchup
Meal 4- 2 cups of pasta/ pasta sauce/ a few small meatballs
Meal 5- wheat bagel/ 3 eggs/ cheese
Meal 6- Protein shake w/ skim milk

Total Daily Intake:

Calories-3400-3600
Fats- 93
Carbs- 435
Protein- 160

Supplements- 1 multivitamin, 2 EFA

Lifting- rest

Cardio- None

Comments- The diet was ok i have been eating a little bit more this week than before but i guess ill have to see if the extra calories forced me to gian any extra weight hope not. Well tommrow is my leg day.

Dedicated
08-23-2003, 01:13 PM
Are the bent over rows you do with a barbell? If so how far do you bring them up, like to below your chest? Also do you feel it in your lats real good when you do it?

The reason I ask is cause I do these also but I just wish I could feel it work the lats more than what I'm feeling now. I might add another lat exercise hmm.

eatdirt40
08-23-2003, 08:35 PM
i bring them up a little higher than the belly buttin and it workds the lats real good

eatdirt40
08-23-2003, 08:44 PM
Saturday's Training Log

Date/ Time I weighted In/ Acual Weight


8/2- 1:00-158

8/9- 1:00-159

8/16- 1:00-Last Weeks Weight- 160

8/23- 2:00-This Weeks Weight- 165 ( Prolly just extra food in stomach b/c i ate really late last time and also maybe because i never went to the bathroom before.

Next Weeks Goal Weight- 165- 166

Long Time Goals- 10/1- 170

Diet:

Meal 1- Wheat Bagel/ 3 eggs/ cheese
Meal 2- Whey protein w/ water, 2 cups mash potatoes, 3 pieces of boneless chicken w/ bb sauce, 1 corn on the cob.
Meal 3- Bowl of White Rice w/ butter
Meal 4- Bowl of Corn Flake cereal w/ skim milk/ 1cup O.J
Meal 5- Wheat Bagel/ 3 eggs/ cheese/ Whey Protein Shake w/ skim milk
Meal 6- 2 Slices of wheat bread/ 1 tbsp. of P.B/ icee/ handful of chips

Total Daily Intake:

Calories- 3500
Fats- 80
Carbs- 380
Protein- 186

Supplements- 15g of creatine, 2 EFA, 1 multivitamin

Lifting- Legs

Squat- 95x10, 135x8, 135x8 ( no-spotter)

SLDL- 75x10, 115x9, 135x8, 140x6

Leg Extention- 90x15, 110x12, 125x10, 135x6

Standing Calf Raises- 22.5 BH x 50, 65x30 OB, 80x30, 22.5 BHx30

Weighted Crunches- 25x25, 25x25, 30x25, 35x25

Rotator Cuff Exercises- W/ pully + W/ DB ( 6-8 Sets)


Cardio- None

Comments- Today was a pretty good workout and the diet was o.k to expect for having some chips at night but not everyone's perfect. I had gained 5 pounds This week so im trying to cut down a little.

eatdirt40
08-24-2003, 06:22 PM
Sunday's Training Log

Diet:

Meal 1- 2 slices of Wheat Bread/ 2 eggs/ cheese/ gatorade in practice
Meal 2- 2 cups of pasta/ pasta sauce/ 2 small meatballs
Meal 3- 4 pieces of chicken w/ BBS, 1 corn on the cob, bowl of white rice w/ butter
Meal 4- Protein Shake w/ milk, 1 cup of grape nuts cereal, 2 slices of wheat bread w/ 1 tbsp. of P.B
Meal 5-1 cup of O.J/ 2 eggs/ wheat bagel/ cheese


Total Daily Intake:

Calories- 3200-3300
Fats- 62
Carbs- 412
Protein- 160

Supplements- 15 g of Creatine, 3 EFA, 1 multivitamin

Cardio- None

Lifting- None

**Baseball Update**- Today was the first day that fall baseball started, we got to sign up and meet the coaches. First i took some bp in the cage then shagged some fly balls, next i went and played shortstop and we did infield/outsfield and i did very well in the field. then we practiced suicide squezzes and i did good. Then lastly we had a scrimmage and i went 2-2 with a Double in the right field gap, single up the middle, and i got pegged in the stomach which left a nice big mark :) lol. im feeling a lot stronger from my 2 months of lifting and i feel more comftable at bat and i feel i can hit the ball harder. So far looking good

Comments- Today was a pretty good day, i did a lot of lawn work for my father and made 30 dollars and it was some tough manual labor my legs are back got a good workout from it alright. Also i took some pics of me today and ill try to get them up online ASAP, the diet was not that bad today at all.

eatdirt40
08-25-2003, 07:39 PM
Monday's Training Log

Diet:

Meal 1- Wheat Bagel/ 2 eggs/ cheese
Meal 2- 1/2 cup of O.J, Large bowl rice w/ butter, Whey protein drink w/ water
Meal 3- 2 Large bowls of Rice, Chicken Terriki
Meal 4- 3 eggs/ wheat bagel/ cheese
Meal 5- 2 slices of wheat bread w/ 1 tbsp. of P.B/ Whey protein Shake w/ skim milk


Total Daily Intake:

Calories- 3300- 3500
Fats- 80
Carbs- 400
Protein- 167


Supplements- 1 multivitamin, 2 EFA, 15 g of creatine

Lifting- Shoulders, triceps, biceps, forearms

Military Press- 70x7, 70x7

BB Bicep Curls- 70x6, 70x6

Close Grip Bench Press- 115x6, 115x5

News Paper Roll up- 10 11b. x 1 1/2 up and downs x 2 sets

Front Raises- 20x10 altering hands

Lateral Raises- 12x9 not altering

DB curls- 29x6 altering hands, 22.5 not altering

French Press- 22.5x7, 22.5x9

Hammer Curls- 29x7 altering hands

Static Holds with finger tips on BB- 35llb. x 20 sec

Reverse Curl- 45x11

Wrist Curls- 22.5x15

Reverse Wrist Curls- 8x15

Walking Hands out wrist curls x failure

Cardio- None


Baseball Update**- None today

Comments- Todays diet was pretty good, also my workout was very good also. my legs are still sore from yesterday's lawn work and my leg workout a few days back. School starts Wednsday :( but i gotta go lol. nothing else special really happened today.

Dedicated
08-26-2003, 01:39 PM
Just wanted to say thanks for the advice with the bent rows man, you were right. I got such a GOOD workout this morning, and was able to add 20lbs to the bar, I was bringing the bar way to high up before lol. I could really feel it work the back:)

eatdirt40
08-26-2003, 03:37 PM
yeah no problem that wat happened to me before i was bringing the bar so high that it didnt work my back and it was working more of my shoulders i guess once i changed and started bringing the bar lower my upper back was sore as hell man.... well good to hear from you.. ttyl

eatdirt40
08-27-2003, 04:36 AM
Tuesday's Training Log

Diet:

Meal 1- Protein shake w/ milk
Meal 2- 2 slices of wheat bread w/ cheese
Meal 3- chicken terriki/ large bowl of rice
Meal 4- wheat bagel/ 3 eggs/ cheese/ protein shake w/ milk/ 1 cup of orange juice

Total Daily Intake:

Calories- 2000- 2500
Fats-62
Carbs-225
Protein- 133

Supplements- 1 multivitamin, 15 g of creatine Loading phase is over

Cardio- None

Baseball upate- None

Lifting- None

Comments- Today was the first school night so i had to get to bed early and i didnt have the time to eat enough foods but now that im on track ill have time to eat more. Had to wake up at 6 in the morning the next day. but overall def didnt eat enough food well tommrow will be a great day i guarntee with the diet.

eatdirt40
08-27-2003, 07:27 PM
I slept 8 hours last night

Wednsday's Training Log

Diet:

Meal 1- 2 eggs/ wheat bagel/ cheese
Meal 2- white roll/ turkey/ cheese
Meal 3- cup of skim milk/ wheat bagel/ 3 eggs/ cheese/ gatorade
Meal 4- Protein shake w/ skim milk/ bag of white rice w/butter/ 3 pieces of BBQ White Chicken
Meal 5- 4 slices of wheat bread/ 2 slices of cheese/ 1 cup of orange juice/ 1 icee

Total Daily Intake:

Calories- 3300-3500
Fats-75
Carbs- 370
Protein- 185

Supplements-1 multivitamin, 5 g of creatine

Cardio- Baseball

Lifting- None

Baseball Update** - Today in practice we took batting practice in cage and i was creaming it. I did pretty well in the field too when we were taking infield practice for a while but my shoulder was very sore and has a little stiffness in it. Also we took some pop flies in the outfield and it felt weird and i had a tough time juding them but i caught them all, And we had a scrimmage and i went 1-2 with an rbi and a stolen base. Tommorow is the first day im going back to lifitng at my local gym with my friend cant wait.

Comments- Today was a good day on the diet and a good day at school. Even no all my classes are with weird nerdy kids but thats ok ill get good grades in school. i got all my nutrisional needs today and i feel good about it.

eatdirt40
08-28-2003, 02:24 PM
Thursday's Training Log

I slept 8 hours last night

Diet:

Meal 1- 2 eggs/ wheat bagel/ cheese
Meal 2-Nutri- grain cereal bar w/ Powerade
Meal 3- Whey Protein shake w/ water
Meal 4- 2 cups of pasta/ pasta sauce/ 3 small meatballs
Meal 5-Buttered Noodles/ 15 saltine crackers/icee/ fat free pudding with whipped cream
Meal 6- Protein shake w/ milk

Total Daily Intake:

Calories- 2500-2600
Fats- 55
Carbs- 350
Protein- 140

Supplements- 1 multivitamin, 5 g of creatine

Cardio- None

Lifting- Chest / Back

Flat Bench Press- 110x12, 115x7, 110x8

Pec Deck- 70x12, 80x10, 80x12

Dead Lift- 135x12, 140x12, 150x12

Lat Pulldown- 90x12, 100x10, 100x13

Chin ups- 4, 3

T Bar Rows with machine- 45x12

Bench Over Row w/ BB- 95x9

One Arm- DB Row- 30x12, 35x10

Comments- Today's workout was great my whole back and chest got an extreme workout today, today was the first day i started workout out again at the gym and it was very good. All of my lifts had improved from last week and it feels good.

eatdirt40
08-30-2003, 04:21 PM
Friday's Training Log

Diet:

Meal 1- 1 cup of skim milk, whey protein shake
Meal 2- White roll/ turkey/ cheese/ skim milk
Meal 3- 2 bags of rice/ butter/ 2 cups of skim milk
Meal 4- bowl of soup, 15 saltines/ yogurt/ icee
Meal 5- nachos, melted cheese/ 3 icecream sandwhiches :burger:


Total Daily Intake:

Calories-3700-3800
Fats- 90
Carbs- 500 WOW!!!!!
Protein- 145

Supplements- 1 multivitamin, 5 g of creatine

Cardio- Rode Bike for 15 minutes

Lifting- None

Comments- Today's Diet was really bad at the end of the night i am very disapointed with myself but i kept within my calorie range in a reasonable manner for a cheat day. Tommrow will be a better day!!

Baseball update**- Sunday is the first game

eatdirt40
08-30-2003, 04:31 PM
Saturday's Training Log

Diet:

Meal 1- Protein Bar, Protein shake w/ water
Meal 2- Cheese Rice/ 2 tbsp. butter
Meal 3- 1 1/2 bags of rice/ chicken terriki
Meal 4- 1/2 bag of cheese rice
Meal 5- a few handfuls of fat free chips, 2 slices of wheat bread with 1 tbsp. of P.B/ icee
Meal 6- Wheat bagel/ 3 eggs/ cheese

Total Daily Intake:

Calories-
Fats-
Carbs-
Protein-

Supplements- 1 multivitamin, 5 g of creatine

Cardio-

Lifting- Legs ( Light Workout b/c baseball game tommrow)

Squats- 95x10, 135x9

SLDL- 95x10

Leg Curl- 50x12

Leg extention- 60x20, 90x15

Leg Press- 165x 10

Calf Raises- 75x20, 75x20, 75x20

Last Weeks weight: 165
This Weeks weight: 162

7/30 bf%- 19.3
8/30 bf%- 19.2

Last months Weight- 158
This months Weight- 162

Comments- I have a baseball game tommrow so i decided to do a light workout so i could keep my legs in shape because i know if i did a tough workout i wouldnt even be able to run the next day.

eatdirt40
08-31-2003, 09:07 PM
Sunday's Training Log

Diet:

Meal 1- 2 Poppy Sead Bagels w/ 4 eggs/ 2 cheese
Meal 2- 2 1/2 cups of pasta/ pasta sauce/ 3 meatballs
Meal 3- 1 powerade/ Whey Protein Shake w/ skim milk
Meal 4- Wheat bagel/ 3 eggs/ cheese/ 2 icee
Meal 5- 1 cup of grape nut flake cereal w/ skim milk
Meal 6- 2 slices of wheat bread/ 1 tbsp. of P.B/ yogurt

Total Daily Intake:

Calories-3400-3500
Fats- 83
Carbs- 425
Protein- 164

Supplements- 1 multivitamin, 5 g of creatine

Cardio- None

Lifting- None

Baseball Update**- Today was lost to south windsor 8-0, 1 went 1-3. I was lead- off hitter today and i led of the game with a line drive to the right field gap for a single off of pat dougan. My second at bat i grounded out to third base. And my last a bat i hit a hard ground ball to second base and grounded out. In the field i caught a little blooper and fielded a ground ball. My shoulder was KILLING me so bad, it had a hard ache sore in my rotator cuff and it was affecting my throws. When i got home a few hours lately i iced my arm for 15 minutes on my rotator cuff. My coach told me im going to be designated hitter next game so that will be good.

eatdirt40
09-01-2003, 03:02 PM
Last night i slept 10.5 hours

Monday's Training Log

Diet:

Meal 1- wheat bagel/3 eggs/ cheese
Meal 2- 4 cups of pasta w/ cheese
Meal 3- icee/ 2 pieces of bbq chicken/ 2 cups of mash potatoes
Meal 4- 1 cup of grape nut cereal w/ skim milk
Meal 5-cereal bar, 2 slices of wheat bread/ 2 eggs
Meal 6-

Total Daily Intake:

Calories-
Fats-
Carbs-
Protein-

Supplements- 1 multivitamin, 5 g of creatine

Lifting- Workout Postponed b/c right shoulder is in pain from yesterdays game

Cardio-

Baseball Update**- My right arm shoulder is still hurting me, im skipping me workout and postponing it to tommrow. No baseball today.
Comments-

aka23
09-01-2003, 04:00 PM
I am sorry to hear about your shoulder. If the pain persists, you might want to contact your doctor. Some basic information about rotator cuff injuries in throwing sports can be found at http://www.semisportmed.com/Newslett/Sept98/09-98-P1.htm , http://www.postgradmed.com/issues/1998/07_98/pn_cuff.htm , and http://www.emedicine.com/aaem/topic382.htm . It is good that the coach is noticing your hitting skills.

eatdirt40
09-01-2003, 05:05 PM
thx aka23 it had some good information im going to go ice it nows i appreciate the help

eatdirt40
09-03-2003, 01:16 PM
Hey everyone im leaving this message board and moving on to somewhere else to post my journal c ya