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Svyatogor
09-14-2003, 09:13 PM
I've been contemplating about starting this thread for a few months but have not had the time nor desire to do so. However, I strongly feel that in order for me to progress and accomplish my goals, something like this has to exist to keep me going.

This said, I am 23 years old, 6'2, 205 pounds, 12-15% bf. Have been lifting for about 5 years with good gains, especially in chest and shoulders. But I would really like to get bigger and see what limits I can push my body to.

Short-term goals

I'd like to get to 220 by New Year's, hopefully without too much fat, while gaining strength, and of course, keep updating my journal on the daily basis:).

Training

I train 4 days a week:
Monday: Chest/Back
Wednesday: Legs
Thursday: Shoulders
Friday: Biceps/Triceps

Cardio

Tuesday, Saturday, and Sunday

What's next?

Starting tomorrow (Monday), I will begin posting my workouts and nutrition. Suggestions, advice or any other type of comments are always welcome, particularly on the latter one, as I am still learning how much/when to eat.

rookiebldr
09-14-2003, 09:18 PM
Svyatogor,

Good luck on your journal and your quest to be huge. It's tough to gain muscle and no fat but I understand staying with a clean bulk and monitoring your calories will get you there. Count those calories and lift some monster weight. I'll be interesting in seeing how you do.

-TIM-
09-14-2003, 09:50 PM
What's measured...can be improved upon. GL bro.

MrWebb78
09-14-2003, 09:52 PM
must be a fan of at the gates

RG570
09-14-2003, 10:11 PM
\m/

Svyatogor
09-15-2003, 02:57 PM
Originally posted by MrWebb78
must be a fan of at the gates

if you mean, At the Gates, the band, they're my favorite band of all time:D

rookiebldr, Tim, and RG570, thanks guys! Your input is much appreciated. I am going to the gym within the next hour or so, will post the workout/nutrition after I come back...

Svyatogor
09-15-2003, 07:15 PM
I had class today from 8 AM until 4 PM and came home dead tired, but lifting is mandatory...

Chest

Flat Bench warm up (135x10), 205x8, 215x6, 215x4
Incline chest machine : 110x10, 120x7, 130x6
10-degree chest (a bit unlike your regular machine): 60x10, 70x6, 80x6

Back

Wide Grip Pull-ups: body weight x10, x7, x5

Close Grip Pull-ups : body weight x10, x8

Lat Pull-downs: 80x10, 100x7, 110x6

Sitting Rows: 80x15 (too light), 140x10, 140x8

Food

I overslept this morning, so for breakfast only had 3 eggs and a can of peaches with no syrup.
lunch: 2 grilled chicken breasts with frozen veggies
after I got home: can of tuna, some nuts, 2 oranges...LIFT
After workout:protein shake, 2 and 1/2 scoops of whey + no fat milk
dinner: half a pound of chicken with coleslaw, no mayo, just olive oil, +10 shrimp
after dinner: will likely have some more fruit (another orange) and some FF cottage cheese before I go to bed. Thats about it for now...

rookiebldr
09-15-2003, 08:23 PM
Nice to see the weights you're putting up. Well done on the flat bench and pullups.

You might want to try add some carbs post workout as well. It's one of the few times you really are looking for an insulin spike and that occurs with the carbs. Simple carbs are best.

Svyatogor
09-15-2003, 09:10 PM
Originally posted by rookiebldr
Nice to see the weights you're putting up. Well done on the flat bench and pullups.

You might want to try add some carbs post workout as well. It's one of the few times you really are looking for an insulin spike and that occurs with the carbs. Simple carbs are best.

rookiebldr, thanks man. I'll make sure to stop at my grocery store tomorrow and buy some candy a la sweet trats or Skittles for that insluin boost:)

RG570
09-16-2003, 12:03 AM
hey, I'm pretty sure smarties ot sweet tarts are basically pure dextrose, which is the highest GI carb and exactly what you would want post workout. And they're yummy.

rookiebldr
09-16-2003, 12:21 AM
:nod:

rookiebldr
09-25-2003, 10:01 PM
bump, so you can find it now. ;)

Svyatogor
09-26-2003, 09:05 PM
I've been so busy with school, that I could barely find time to even check my email:cry:. But anyway, it is Friday, and today was Biceps/Triceps day.

Biceps
Standing dumbell curls: 35x10 (warmp-up), 50x8, 50x6, 50x5

Sitting dumbell curls, isolation: 35x8, 40x6, 40x5

Standing curls on a Nautlius machine with an ez bar: 120x8, 130x8, 140x6

Sitting, preacher curls: 60x8, 70x6, 60x6

Triceps

Rope Pressdowns: 140x10, 160x8, 160x7

Isolation pressdowns: 40x10, 50x8 (felt too heavy), 40x8

Over the head rope excercise (not sure the name): 80x10, 90x10, 100x10

Thats it for the workout today. The diet has been so so. Not great, but not total crap - no junk food or anything like that, but simply not enough food. Gotta do better. 'Till next time...

rookiebldr
09-26-2003, 09:14 PM
\m/


Curl Jockey!