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JIG
03-08-2004, 04:44 PM
Week 1 Day 1
chest/back
db press
25x12, 30x12, 35x10
incl bb press
70x10, x9, x8

bb row
50x12, x9, x8
db row
35x12, 12


Total: 3040
Fat: 110 994 34%
Sat: 33 298 10%
Poly: 20 179 6%
Mono: 49 444 15%
Carbs: 290 1022 35%
Fiber: 34 0 0%
Protein: 231 923 31%
Alcohol: 0 0 0%

been out of the gym since Oct 03....weight weak...diet good

JIG
03-08-2004, 04:46 PM
forgot stats 5' 10" 156# 17% bf

Dedicated
03-08-2004, 04:48 PM
Goodluck, why only 8 weeks just curious.

JIG
03-09-2004, 04:08 PM
Dedicated- I went with 8 weeks cause its simple and possible for me to keep a good diet (clean) and my worksouts consistant....testing myself with a short term goal... I hope to make good gains....then taking results to better reach a long time goal....

JIG
03-09-2004, 08:22 PM
week 1 day 2
off day....did some abs

diet good but need more food....was short of 3000 cal

Total: 2729
Fat: 119 1074 41%
Sat: 35 316 12%
Poly: 20 179 7%
Mono: 55 498 19%
Carbs: 254 889 34%
Fiber: 32 0 0%
Protein: 171 683 26%
Alcohol: 0 0 0%

JIG
03-10-2004, 07:41 PM
week 1 day 3
squat
70x8, x10, x8
db sldl
35x9, x8, x10
calf raises
70x20, x20

weights are low ...have not hit legs since last year....need a starting point bad thing is I'm sore

Calories Eaten Today
source grams cals %total
Total: 2766
Fat: 65 582 22%
Sat: 22 197 7%
Poly: 11 102 4%
Mono: 25 225 8%
Carbs: 351 1301 49%
Fiber: 26 0 0%
Protein: 197 789 30%
Alcohol: 0 0 0%

again need more food and water...

JIG
03-11-2004, 04:20 PM
week 1 day 4

off day but did some abs.....leg lifts and crunches

Total: 2902
Fat: 94 847 31%
Sat: 24 213 8%
Poly: 19 168 6%
Mono: 42 375 14%
Carbs: 288 1068 39%
Fiber: 21 0 0%
Protein: 202 807 30%
Alcohol: 0 0 0%

better today.....abs still hurt from tuesday

JIG
03-13-2004, 07:37 AM
bi/tri/shoulder
bb curl
st/bar x12, bar+20 x8, x7

db-cc curls
20x7, x7

skulls
st/bar x7, x7

db mil press
30 x6

my abs were killing me the entire workout....I was amazed on how ones abs are in every exercise....diet was going good until I ate 6 slices of pizza

Total: 2966
Fat: 110 989 34%
Sat: 29 260 9%
Poly: 22 196 7%
Mono: 51 457 16%
Carbs: 291 1128 39%
Fiber: 9 0 0%
Protein: 187 749 26%
Alcohol: 0 0 0%

JIG
03-14-2004, 08:11 AM
week 1 day 6

Total: 2071
Fat: 89 797 39%
Sat: 28 251 12%
Poly: 11 101 5%
Mono: 26 231 11%
Carbs: 212 806 40%
Fiber: 11 0 0%
Protein: 106 425 21%
Alcohol: 0 0 0%

not even close to 3000 cal....ate all day.....mostly snacks.....damn Stars lost

JIG
03-15-2004, 07:31 PM
Total: 2265
Fat: 102 920 41%
Sat: 28 255 11%
Poly: 15 139 6%
Mono: 35 318 14%
Carbs: 243 898 40%
Fiber: 19 0 0%
Protein: 103 413 19%
Alcohol: 0 0 0%

weekend is over ....work tomorrow...could have ate more....but it was clean ...no fast food

JIG
03-15-2004, 08:09 PM
week 2 day 1 157# (+1) 17% (same)

chest/back
db press
35 x12, 40 x8, x8
incl bb press (smith)
70 x6, x8, x8
1st set was right after last set of db press not enough rest
bent over row
bar+55 x8, x9, x6
db rows
40 x11, x13, x11
well go heavier next week

was glad to gain 1 lb in my frist week....need to eat more

Total: 2588
Fat: 66 593 24%
Sat: 28 253 10%
Poly: 4 34 1%
Mono: 16 141 6%
Carbs: 274 1034 42%
Fiber: 15 0 0%
Protein: 203 814 33%
Alcohol: 0 0 0%

JIG
03-16-2004, 06:34 PM
week 2 day 2

rest day did some mild abs ...not a good day food wise....need more food

had a salad for lunch....I think I'm closer to 2000 will have a shake or afew pbj before bed...got to go Stars vs Sharks....go stars

Total: 1863
Fat: 66 596 35%
Sat: 28 248 14%
Poly: 6 56 3%
Mono: 22 194 11%
Carbs: 154 570 33%
Fiber: 12 0 0%
Protein: 138 552 32%
Alcohol: 0 0 0%

Jiin10
03-16-2004, 10:12 PM
Welcome JIG, wish you luck with your workouts! everything looking good so far just keep at it!

JIG
03-17-2004, 04:28 PM
week 2 day 3

legs
squats
70 x 10, 80 x 8, 90 x 6
db sldl
40 x 10 x 10, x10
smith calf raise
90 x 20, 20

was a better day food wise...need to drink more water today

jiin10 thanks

Calories Eaten Today
source grams cals %total
Total: 2579
Fat: 54 483 20%
Sat: 18 159 7%
Poly: 14 122 5%
Mono: 13 120 5%
Carbs: 300 1133 46%
Fiber: 17 0 0%
Protein: 206 823 34%
Alcohol: 0 0 0%

JIG
03-18-2004, 04:33 PM
week 2 day 4

not a good day for my diet....need more food....will try have a late meal before bed

Calories Eaten Today
source grams cals %total
Total: 1893
Fat: 48 429 24%
Sat: 14 125 7%
Poly: 8 73 4%
Mono: 17 152 9%
Carbs: 242 881 50%
Fiber: 22 0 0%
Protein: 117 466 26%
Alcohol: 0 0 0%

JIG
03-20-2004, 07:34 AM
week 2 day 5

was not a good day worked a 12 hr day starting a 3am....got home and took a nap before wife and kids came home.....

work none....will try and hit some arms and shoulders Saturday

most of may calories came from the 3 burgers I ate....2 were to hold me over till dinner...when I had another larger buger.....I think my total numbers are lower than what I ate....

Calories Eaten Today
source grams cals %total
Total: 2395
Fat: 115 1039 45%
Sat: 49 439 19%
Poly: 14 130 6%
Mono: 42 380 16%
Carbs: 232 823 36%
Fiber: 26 0 0%
Protein: 110 441 19%
Alcohol: 0 0 0%

ryuage
03-20-2004, 09:48 AM
12 hour day wow.... what kinda work do you do

rookiebldr
03-20-2004, 11:55 AM
Keep up the consistancy, you're do great so far. The short term goal of 8 weeks is a great idea. I frequently break my routines into 8 or 12 weeks stints too. Really helps move things along since I know I'll be changing it after the 8 weeks are up.

JIG
03-21-2004, 09:05 AM
week 2 day 6

tried to workout arms and shoulder while baby-sitting....notting to write about ....went to the city today...which means more fastfood....Arby's roastbeef.....diet was not good....calories high ....fat high....protein low

Calories Eaten Today
source grams cals %total
Total: 3274
Fat: 181 1628 51%
Sat: 68 609 19%
Poly: 26 236 7%
Mono: 74 668 21%
Carbs: 289 1051 33%
Fiber: 26 0 0%
Protein: 127 507 16%
Alcohol: 0 0 0%

JIG
03-21-2004, 09:13 AM
[B] ryuage,

I work for an aerospace company....office job (aircrafts logbooks) for 75 a/c...easy job but when I work 12 hrs my brains are fried....

[B] rookie

my 8 week journal is more for training myself to keep up with diet and w/o.....after this I'm thinking about a 4 week bulk .....with HIT

ryuage
03-21-2004, 10:17 AM
so im taking it that this diet is for a cut? Im on a bulking diet right now and incorporate HIIT 2x a week.

JIG
03-21-2004, 01:18 PM
ryuage, cut no.....not sure if I would call this a bulk....yes I'm trying to gain a lb a week....so yes I'm trying to bulk with out knowing it..... :scratch: also I said HIT not HIIT.....I don't do any kind of cardio....

JIG
03-22-2004, 07:47 PM
week 2 day 7

would say more like 2000 cals dinner sux...

Calories Eaten Today
source grams cals %total
Total: 1595
Fat: 89 805 52%
Sat: 30 274 18%
Poly: 14 122 8%
Mono: 37 332 21%
Carbs: 107 403 26%
Fiber: 6 0 0%
Protein: 89 354 23%
Alcohol: 0 0 0%

JIG
03-22-2004, 08:15 PM
week 3 day 1 157.5 (+.5) 17% bf same

chest
db press
40x10, 45x8, 45x6
inc press
75x9, x7, x6
pec dec
70x11, x11
good day good workout.....good diet....have been up 2.5 lb with same bf

Calories Eaten Today
source grams cals %total
Total: 2590
Fat: 93 841 33%
Sat: 41 370 15%
Poly: 8 73 3%
Mono: 19 168 7%
Carbs: 303 1079 43%
Fiber: 33 0 0%
Protein: 148 591 24%
Alcohol: 0 0 0%

JIG
03-23-2004, 08:15 PM
week 3 day 2
bb bent over rows
70x1, 60x6, 55x6 55x7
tried 70 and felt my back was sore
db rows
45x8, 45x8
back still sore
pull down
70x9
pull down close grip palms facing me
70x9

my back was sore ....day 2 has been my rest day but I decided to change things up....
Calories Eaten Today
source grams cals %total

Total: 2338
Fat: 86 774 34%
Sat: 37 333 14%
Poly: 14 130 6%
Mono: 27 243 11%
Carbs: 241 898 39%
Fiber: 16 0 0%
Protein: 159 636 28%
Alcohol: 0 0 0%

JIG
03-24-2004, 06:28 PM
week 3 day 3

off day

Calories Eaten Today
source grams cals %total
Total: 2588
Fat: 137 1237 49%
Sat: 53 477 19%
Poly: 14 130 5%
Mono: 58 519 20%
Carbs: 136 473 19%
Fiber: 18 0 0%
Protein: 210 839 33%
Alcohol: 0 0 0%

JIG
03-25-2004, 07:02 PM
week 3 day 4

squat
80x10, 90x9, 100x7
leg curls
20x7, x7
calf raise on smith mach
120x20, x20
knees where sore....could be form on squats, need to figure out a better workout for calf.

need to eat more....been to busy at work....to take a break to snack more

Calories Eaten Today
source grams cals %total
Total: 2335
Fat: 137 1235 53%
Sat: 36 326 14%
Poly: 23 204 9%
Mono: 68 616 27%
Carbs: 110 340 15%
Fiber: 25 0 0%
Protein: 184 734 32%
Alcohol: 0 0 0%

JIG
03-26-2004, 08:24 PM
week 3 day 5

bb curls str bar
bar+20x10, x10 +25x6
db curls
25x8, x6, x7
str bar skulls
barx8, x8, x6
pulldowns reverse grip
30x6, x9
pulldown reg grip
30x12

I didn't write down what I ate today....and I'm to tired to think.....was closer to 2400....will try and hit shoulders tomorrow

Calories Eaten Today
source grams cals %total
Total: 1952
Fat: 84 760 40%
Sat: 21 186 10%
Poly: 19 174 9%
Mono: 38 341 18%
Carbs: 183 636 33%
Fiber: 24 0 0%
Protein: 130 519 27%
Alcohol: 0 0 0%

JIG
03-28-2004, 02:07 PM
week 3 day 6

did yard work all day....well 5 hrs worth didn't have any snacks.....

Calories Eaten Today
source grams cals %total
Total: 2044
Fat: 100 902 45%
Sat: 50 454 23%
Poly: 6 58 3%
Mono: 37 332 17%
Carbs: 142 534 27%
Fiber: 8 0 0%
Protein: 140 561 28%
Alcohol: 0 0 0%

JIG
03-28-2004, 08:37 PM
week 3 day 7

more yard work....

Calories Eaten Today
source grams cals %total
Total: 2729
Fat: 140 1264 47%
Sat: 60 539 20%
Poly: 12 110 4%
Mono: 31 279 10%
Carbs: 198 746 28%
Fiber: 11 0 0%
Protein: 167 668 25%
Alcohol: 0 0 0%

JIG
03-29-2004, 06:57 PM
week 4 day 1 160# 18% bf

I think my weight/bf was up due to the chips and rum and cokes (2) yesterday (did not log it in fitday....)

chest
db pess
45 x6, x6, x6
incl press
80 x7, x6, x8
pec dec
80 x11, x8, x7

going to eat a pb&j later

Calories Eaten Today
source grams cals %total
Total: 1904
Fat: 85 764 41%
Sat: 24 216 12%
Poly: 14 124 7%
Mono: 40 360 19%
Carbs: 153 528 28%
Fiber: 22 0 0%
Protein: 142 569 31%

JIG
03-30-2004, 06:45 PM
week 4 day 2
back
bent over rows
60 x7, x7, x7
db rows
45 x8, x8, x8
pulldowns close reverse grip
80 x10, x10

started creatine to help with sorness....hope it helps...

Calories Eaten Today
source grams cals %total
Total: 2660
Fat: 118 1066 41%
Sat: 42 381 15%
Poly: 20 176 7%
Mono: 48 431 17%
Carbs: 247 879 34%
Fiber: 27 0 0%
Protein: 162 649 25%

JIG
04-04-2004, 12:21 PM
week 4 day 3-7
did squats on day 3 not much of a workout ...had my son workout with me and I did more coaching than workingout ....did not workout the rest of the week....do to planning my son 1st b'day party Saturday

diet is way off I don't know what happend ...was eating everything Wed- we had a hotdog fund raiser then dinner was fried chicken...thur - was fastfood...Friday was pizza then saturday was hotdogs and hamburgers plus chips and dips...etc....

tomorrow is a new week....

JIG
04-05-2004, 08:07 PM
week 5 day 1

bench press
70x8, 80x8, 85x6, 90x6, 95x3
slight incl db press
45x7, x7, x6

wanted to do more ...I just didn't have today

oatmeal
chichen n veggie stirfry over rice
baked fish with mac n cheese & g/beans
maybe a shake before bed

diet was way off....work is stressing me out...I asked for overtime but was denied....bastards....I got them back when...I told my manager he was on hold until nightcheck ....pist him off....hehehe

JIG
04-06-2004, 08:21 PM
week 5 day 2
back
smith mach bent over rows
70x10, 80x8 90x7
pulldowns
90x7, x7, x7
db rows
45x15

lats were sore b4 I started workingout today...not sure why...I did chest yesterday....I like the smith machine rows...pulldowns were a bit difficult cause I don't have a way to scure myself down....no knee pad thingy...db rows were to light ...

diet still off and I've been to busy to log it in fitday
oatmeal
pineapple
chicken with veggie over rice
can of tuna
oatmeal bar
chicken, corn, cheese, red jalepeno wrapped with a corn tortilla
ice cream
whey shake w/creatine

in that order

JIG
04-07-2004, 08:05 PM
week 5 day 3

today was a leg day...decided to try some new exercises....

front squat
50x8, x8, x10
I did a deeper squat felt good
db sldl
45x10, x10, x10

seated calf lifts
I could not find a comfortable way of doing them...going to get some padding from work...and build a step for calf

food:
oatmeal
natty/honey with w/grain bread
can pineapple
chicken with corn & cheese some jalepeno
tuna with w/grain bread
p.o. whey shake
chicken breast with french fries (baked not fried)
something before bed...maybe pbj

JIG
04-09-2004, 08:30 PM
week 5 day 4
rest day diet not good...not enough food

week 5 day 5
did some arms today not much to write about....I was taking care of my son (3 yrs old) ....didn't have time to take notes

mil press
rope pulldowns
cable curls

this friend of mine was buying my lunch today and she bailed out...I had no money....settled for my snack 2 pbj sandwich....

I'll make it up on Easter Sunday....steaks....

JIG
04-12-2004, 07:58 PM
week 5 days 6&7
rest days....
diet was good ....eat to much on Sunday....had 2 margarita'a Saturday night

JIG
04-12-2004, 08:06 PM
week 6 day 1 163# & 18% bf

bench press
90x3, 85x4, 85x10, 95x6
1st set hurt my wrist & 2nd set phone rang

incl bench press
95x5, x6, x5

flies
25x7, x8, x7

diet...need more food...
oatmeal
almonds
turkey sandwich
po whey with creatine
chicken breast, potato augratin, g/beans
watergate salad...mmmm

JIG
04-14-2004, 08:37 PM
week 6 day 2.....
was a travel day ...had to drive my old man to San Antonio ....diet was crap eat 3 cheese burgers today

week 6 day 3
busted the back of my hand today ....hurt when I picked up a 5lb plate...will do something tomorrow....

JIG
04-15-2004, 09:29 PM
week 6 day 4
shoulders
mil press
50x5, 50x11, 60x7, 60x6
1st set I got a phone call

front raises
15x10, x10
side lateral raise
15x10, x11

my hand still hurts....I could barely grip anything....also started getting the signs of a cold coming....sore throat and slight cough....the weekends almost here....

diet...not good need food....had popeye's for dinner....mmmm

JIG
04-18-2004, 06:51 AM
week 6 day 5
bb curls
bar+25 x 8, x8, x7

db curls
25x 6, x8, x8

close grip bench (new)
60x10, 70x11, 90x5

rope pulldowns
40x6, x6, x7

no food in the house...need food....the wife and I are on a stand off ....neither want to get groceries....will flip a coin later....I hope I win cause I have a big list....

JIG
04-19-2004, 07:52 PM
week 7 day 1 161.5# 19% bf
bent over rows (smith)
warmup....90x10 100x7, 100x7, 105x6

pull downs
90x9, 100x8, 100x7, 105x4

db rows
60x6, x7, x7

really need a better diet

ReturnedFire
04-19-2004, 09:22 PM
keep it up dude :thumbup::)

what's your height btw?

JIG
04-20-2004, 08:35 PM
Jotosuds-I'm 5'10"....thanks for dropping by....

week 7 day 2
bench press
warmup......90x5, x6, x5, x5, x5

pec dec
105x9, 115x6, 115x5, 105x6

still under the weather...had a hard time breathing....

diet was better today
oatmeal with whole milk and banana
New York city bagel.....dam was that good....a coworkers hubby just came back from NY
canned pineapple
dry peanuts
baked fish with some pasta
yogurt
po shake
pasta with veggie sauce and ground venison....

JIG
04-21-2004, 08:58 PM
week 7 day 3

nothing to report....wife came home early....baby was sick ...went to see the doc....I could not work out today....

I missed my after noon snack....I was starving on the way home....we stopped for a beer (not me carpool buddies) I got 2 burritos and a diet coke....dinner was a large cheese pizza...

will do legs tomorrow

JIG
04-23-2004, 09:02 PM
week 7 day 5

I tried to lunges...but my dog would not move out of my way....

squats....
90x9, 100x7, 105x6, x6, x6

I got a phone call after my 3rd set (work) took to long....got cold, my knees were in pain....had to stop

still under the weather....will skip tomorrow...try and do arms Saturday

JIG
04-26-2004, 08:46 PM
week 8 day 1
163.5 19%bf
slight incl bench press
90x8, 95x8, 100x6, 105x4, 110x3

db press
45x8, x8 x6, x5

2 sets of push up to max

I weighted my 45....1 was 42 and the other was 52.5 :omg: same brand Marcy. I knew something was wrong....but not this bad

JIG
05-01-2004, 09:50 AM
week 8 has not been good....diet was off and was not able to workout after day 1.....
day 2 I had to pick up my boys at the sitter
day 3 worked late
day 4 had to mow the grass(plus all the other stuff that goes with yard work) after work
day 5 had a terrible day at work and had a beer with carpool buddies

today is day 6...I plan on doing some arms today and tomorrow legs

I need to spend more time tracking diet(I don't have time for both fitday and a journel)...I may not be back for a few weeks...I might post some progress reports....

JIG
05-03-2004, 05:02 PM
week 9 day 1
chest
incl bench press 5 sets
db press 4 sets
pec dec 4 sets

diet was alot better today I might have more to eat before bed...I have a shake in these totals...might add a pbj

Calories Eaten Today
source grams cals %total
Total: 2988
Fat: 117 1057 36%
Sat: 54 487 17%
Poly: 11 103 3%
Mono: 40 362 12%
Carbs: 206 773 26%
Fiber: 13 0 0%
Protein: 280 1119 38%
Alcohol: 0 0 0%

JIG
05-03-2004, 05:04 PM
a.m. weight 164 19% bf

JIG
05-04-2004, 08:28 PM
week 9 day 2
back
low pulley rows
hi pulley pulldowns
db rows

Calories Eaten Today
source grams cals %total
Total: 2472
Fat: 81 731 30%
Sat: 27 247 10%
Poly: 18 158 7%
Mono: 25 227 9%
Carbs: 309 1135 47%
Fiber: 25 0 0%
Protein: 139 555 23%
Alcohol: 0 0 0%