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Double D
11-17-2004, 01:03 AM
This past school year I came back after cutting all summer and my buddy who did the opposite made my summer feel like a waste, as i lost 15 ibs, and he gained at least that.
Im starting this journal hoping that it helps to keep me on track and committed to my routine. As well it would be nice to get some tips on how i can improve. Currently I'm about 5, 10" 187ibs. No idea what my body fat is, but i dont feel messy. I am in the bulk phase, and i am hopin to get up to 205 by the end of the school year in april. I just came of an 8 week bulk in which i gained 8-10 ibs. I just took a week off and im ready to get back into it. I have designed a new program for this cycle, cutting my training back to 4 days of lifting opposed to 5. Here it is:

Day 1: Back/Rear Delts/Traps
Day 2: Chest/Abs
Day 3: Cardio
Day 4: Shoulders/Arms
Day 5: Legs/Abs
Day 6: OFF
Day 7: Cardio/Abs

On training Days i will be planning on eating 3700 to 3800 calories, with about 30% protein, 50% carbs, 20% fat. In the past i seem to gain too much fat when bulking, so i am tryin to limit the carb intake. If i have to increase cals at all it will be in protein and fat, not carbs. Im also gonna be doin cardio 3 days a week. I really like the HIIT cardio, but I am thinkin that maybe doin that 3 times a week plus all the workouts doesnt allow my body to recover. Maybe soemone has the answer?????

So here is the first post. Im already on the 2nd day of the week. So i did the chest workout today.

Inc DB Press 4 sets x 6 reps
Hs machine press 2 sets x 6reps, 1 set x 8-10reps
Inc DB Fly 2 sets x 8-10
Pec Dec fly 1 set x failure, hopefully 10-12 reps

And the meals look like this:

meal 1:1 cup oatmeal, 1 banana, 1 apple, 2 eggs, 6egg whites, cheese
meal 2:proetin shake, bagel
meal 3:1/2 cup rice(uncooked) about 1-1.5 cooked, 1 can tuna, and 1/4 cup almonds
meal4:pre workout: bagel, protein shake with creatine/glutamine
meal 5:post workout 1 scoop whey, weight gainer
meal 6: 6 soft beef tacos from taco bell

The taco bell meal wasnt planned, but it still should keep my cals under 4000, since i eliminated the 7th meal i had planned.

Vido
11-17-2004, 01:11 AM
Good luck. You're going to need it :D.

TheSicilian
11-17-2004, 01:21 AM
hahah good luck mayn, this should be interesting.

Mystic Eric
11-17-2004, 02:07 AM
Hey http://messenger.msn.com/MMM2004-08-11_11.52/Resource/emoticons/77_77.gif, why so many exercises?

Double D
11-18-2004, 03:06 PM
oops, forgot to make a post yesterday, so i will do it today.
yesterday, i took a planned day off, and just did half an hour on the bike of cardio. Ate solid until last night
meal 1:2 eggs, 4 egg whites, cheese, banana, 1 cup oatmeal, apple
meal 2: protein shake, bagel
meal 3: tuna, 1.5 cups rice, carrot sticks
meal 4: protein shake, bagel
meal 5: roast beef, 3/4 cup rice, salad
then it want downhill here, when i made the decision to go out :alcoholic
drank 3/4 of a mickey of Gin, mixed with diet 7-up (cant have too many cals from the added pop now can we), and a few beer. Was a poor night, so we tried to make up for it by fillin our faces. i had a quarter pounder, and a mckchicken, then it was off to denny's for a chicken burger meal. Hey, at least im gettin my protein :strong:

Woke up feelin not so hot today, and havent eaten since. Dont paln on goin anywhere near the gym, unless a miracle happens.

Double D
11-19-2004, 12:51 AM
Well, today was a complete waste of time. If i was sticking to my original plan i should have lifted today, but that didnt happen thanks to last night. I am pretty amazed that i made it to the gym at all today. I had a descent cardio session today considering. Did HIIT on the stepper

8-30 sec intervals
2 intervals, 1 minute on, 30 seconds rest.

My diet today was piss poor. I was too lazy to make any descent food but i didnt eat anything high in fat so my cals shouldnt be high although i didnt count today.
meal 1: protein bar
meal 2: 1 can chunky soup
meal 3: 2eggs, 4 egg whites, cheese
meal 4: bbq steak sub from subway (delicious)
meal 5: shake
meal 6: 1/2 cup dry cc, 1/2 cup wet cc, 1/4 cup almonds.

Tomorrow is gonna be a BIG day. Shoulders and Arms. I think im gonna try and go twice, lift in one session, and do cardio and abs in teh other. Probably lift in the am, cardio in the pm.

Vido
11-19-2004, 12:58 AM
That was a good cardio session all things considered. After last night's debacle, we needed it.

Mystic Eric
11-19-2004, 12:58 AM
Hey http://messenger.msn.com/MMM2004-08-11_11.52/Resource/emoticons/77_77.gif, why so many exercises?

Double D
11-19-2004, 01:10 AM
Hey http://messenger.msn.com/MMM2004-08-11_11.52/Resource/emoticons/77_77.gif, why so many exercises?

I only did 4 exercises in that workout, and i dont consider that to be a lot when im only working one muscle group. It would be different if i was working multiple bodyparts. Doing more exercises also helps to hit the muscle from different angles, opposed to doing more sets, on 1 or 2 exercises. Almost all the workouts i see people doing they at minimum 3, but most of the time they do more when working one bodypart in a session.

Double D
11-19-2004, 10:39 PM
BIIIG workout today. Had to make up for takin yesterday off. I did shoulder, arms and abs.
workout:
Shoulders
BB military press
warmup: 95 x 10
working sets: 115 4 sets x 6
Arnold press: 4 x 6, 40 x 8
1 arm lateral raises: 2 sets 25 x 10, 1 set 20x12
Biceps
Standing DB Curl: 2 sets 40 x 6, 2 sets 35 x 10
BB preacher curl: 3 sets 65 x 10, 10, 8
Low cable curls: 2 sets 90 x 12
Triceps
CG Bench press: 2 sets 135 x 6,2 sets 115 x 8
2 arm ovehead ext: 3sets 60 x 10, 65 x 10, 10
1 arm cable pulldowns: 2 sets 45 x 12, 11
Abs
Decline bench leg raise: 3 sets 15, 15, 12
Decline bench weighted crunch: 40, 5 sets, 5 reps
inc oblique crunch body: x 25, 3 sets
[U]Cardio[U]
HIIT on the stepper
5 minutes on level 10
10 30 second intervals
5 minute cool down

Comments:this workout was way too long.I didnt plan on it but i was feeling amazingly good so i just kept on goin. Wanted to make up for a bad day yesterday, plus i felt pretty messy so i needed to throw some cardio in the mix. This was the first time i have done this workout, so im still gettin the feel for the amount of weight i can handle. none of the lifts were really challenging, so there is room to increase in the coming workouts. The arm workout however did give me a great pump.

Diet
meal 1:2 eggs, 4 egg whites, cheese, orange juice, 1 cup oatmeal, apple
meal 2: protein shake, bagel
meal 3: roasted chicken sub from subway
meal 4 pre workout: protein shake, bagel
meal 5: post workout shake
meal 6: roast beef, 3/4 cup rice, brokley
meal 7: 1 cub cry cc cheese, 1/4 cup almonds
Total cals 3,923

Vido
11-19-2004, 11:24 PM
That's the worst spelling of "brocoli" I've ever seen :D.

Solid day all around, both diet and training, keep it up!

Double D
11-21-2004, 12:45 AM
Todays Workout: Legs/Calves

Front Squats:
2 warm-up sets
4 working sets x 6 reps
Leg Press:
2 sets 5 pps x 6
1 set 4 pps + 25ibs x 8
Walking Lunges:
2 sets 55 x 10
Leg Ext/Lying Leg curl superset:
2 sets 120 x 10
Standing calf raise:
260 x 15
280 x 12
300 x 10
280 x 12

Diet:
meal 1:2 eggs, 4 egg whites, cheese, banana, 1 cup oatmeal, apple
meal 2: protein shake, bagel
meal 3: 1.5 cups brown rice, 1 can tuna, salad
meal 4 pre workout: protein shake, bagel, with creatine/glutamine
meal 5: post workout shake, weight gain powder, whey powder, creating, glutamine
meal 6: salmon, 3/4 cup rice, cauliflower
meal 7: 1 cub dry cc cheese, 1/4 cup almonds
Total cals 3,903

Comments: This was the first time i had ever done front squats, and it was okward as hell. Despite the light weight i had on, which i didnt post cuz it was so embarrasing, the hardest part was keeping the bar on my shoulders. Didnt do much to gettin my legs tired at all, but hopefully i will get the hang of them soon and increase the weight. This session was also short and sweet taking less than an hour. Diet was in check all day, and i even past up the opportunity to go drinking. :clap:

Vido
11-21-2004, 07:38 AM
I told you those front squats were awkward as hell. Personally I don't understand the point of them because if you have to expend so much energy just to balance the damn bar, then you're clearly not stressing your legs as much as you could be on other leg exercises. (Btw, thank god you didn't have that front squat competition last week...that would have been quite embarassing :) )

Good job on the diet. What's with the avoiding egg yolks though? 2 whole eggs per day? You're not hitting 230 eating like that.

Double D
11-21-2004, 11:05 PM
Good job on the diet. What's with the avoiding egg yolks though? 2 whole eggs per day? You're not hitting 230 eating like that.

haha, theres no real logic to avoiding egg yolks. im just tryin to keep my fat to no more than 20% of my diet, and thats just how i seem to have balanced it out. In past bulks i have gotten fat, and ya that may be due more to eating carbs than fat, but im tryin to keep everything in control. When i decide to add additional cals though it will be in fat, and protein so yolks may come back in.

JSully
11-21-2004, 11:23 PM
Good luck on the front squats! I wanna see the weight :D Nice on the diet too! I'll keep posted for your road to 200.

Double D
11-23-2004, 01:07 AM
Good luck on the front squats! I wanna see the weight :D Nice on the diet too! I'll keep posted for your road to 200.

Thanks for the encouragement. As for the weight, i will post it for the next workout. Hopefully it will increase a bit now that im used to the movement a bit more.

Double D
11-23-2004, 01:22 AM
WeeK 2 started today.
Had a great workout despite not getttin a good sleep and bein up early. Man i love these corner rows. Feels soo good on the back. Was able to inc the weights in all workouts today.

Workout:BAck/Rear Delts/Traps
DB Row:
85 4 sets x 6
Wide Grip Chin-up:
Body + 10, 2 sets x 6
Corner Rows:
130, set 1 x 10, set 2 x 8, set 3 x 8
Close Grip Pulldown:
145, 2 sets x 12
Inc Bench Rear Delt Raise:
25 x 10, 30 x 10, 30 x 10
DB shrugs:
110 3 sets x 10
Upright row:
80 x 12, 2 sets

Meals:
meal 1:2 eggs, 4 egg whites, cheese, banana, 1 cup oatmeal, apple
meal 2: protein shake, bagel
meal 3: 1.5 cups brown rice, 1 can tuna,
meal 4: protein shake, bagel
meal 5: 3/4 cup rice, 200g chicken, veggies
meal 6: pre workout: protein shake, banana, creatine/glutamine
meal 7: post workout shake, weight gain powder, whey powder, creatine, glutamine
meal 8: salmon,broccoli

Total cals 3984

Tomorrow is chest day :strong:

Vido
11-23-2004, 02:25 AM
Solid work today. I told you corner rows are an amazing exercise :).

Double D
11-24-2004, 01:02 AM
Week 2: Today Chest

Chest workout
Inc DB press:
75 4 sets x 6
HS Machine Press:
80/side 2 sets x 6, 70/side x 10
Inc Db Fly:
45 x 12
50 x 9
45 x 10
DB fly
45 x 10
35 x 12
Abs
dec leg raise 3 sets, 15/15/12
dec db crunch 5 sets x 5
inc oblique crunch 3 sets body x 25

Diet
meal 1: 2 eggs, 4 egg whites, cheese, banana, 1 cup oatmeal, apple
meal 2: protein shake, bagel
meal 3: 1.5 cups brown rice, 1 can tuna,
meal 4: protein shake, bagel, creatine/glutamine
meal 5: post workout shake: weight gainer, whey creatine, glutamine
meal 6: 200g sirloin steak, salad, 3/4 rice
meal 7: 1 cup cc cheese, 1/4 cup almonds

Todays workout was really good. All business!!!!
Probably should have done HIIT today, but i am gonna do cardio tomorrow for sure, and i was tired after the workout and startin to get hungry so i called it a day.
Tomorrow, Day off from lifting, cardio for sure though.

Vido
11-24-2004, 01:20 AM
Looked like a good session today. I wasn't really paying attention though, too focused on my own workout.

Diet looks great again. You know you can't keep this up for long. Taco Bell anyone? :D

Double D
11-25-2004, 10:30 AM
WEEK 2:
Shoulders/Arms today. Yahoo!!!

Shoulders
BB military press
warmup: 95 x 10
working sets: 120 4 sets x 6
Arnold press: 4 x 6, 45 x 8
1 arm lateral raises: 2 sets 30 x 10/8, 1 set 25x12
Biceps
Standing DB Curl: 2 sets 40 x 6, 2 sets 35 x 10
BB preacher curl: 3 sets 70 x 10, 10, 8
Low cable curls: 2 sets 95 x 12
Triceps
CG Bench press: 2 sets 140 x 6,2 sets 115 x 8
2 arm ovehead ext: 3sets 70 x 10,
1 arm cable pulldowns: 2 sets 50 x 12, 11

Diet:
meal 1: 2 eggs, 4 egg whites, cheese, banana, 1 cup oatmeal, apple
meal 2: post workout shake: weight gainer, whey creatine, glutamine
meal 3: 1.5 cups brown rice, 1 can tuna,
meal 4: protein shake, bagel, creatine/glutamine
:mad: After this i really cant say, im making this posting in advance and im drinkin tonight, so im guessin its not gonna be quality foods. After this party no more drinkin till new years!!!!This is screwin my diet and gains BIG time.

On a positive note Pretty pumped about this workout, should be a good one!!!

Vido
11-25-2004, 11:11 AM
I can guarantee your diet won't consist of "quality foods"...I'll make sure of it :D

Double D
11-29-2004, 03:26 AM
Well Vido, that was an understatement. HAHA.
Thursday night i drank excessive amounts, the compunded it by eating even more excessivley, with a hot dog, and 2 meals plus pie and ice cream at Dennys.

Friday i starved myself for most of the day until i caved to temptation.
Meal 1: chicken wrap on ferrry
meal 2: 6 eggs
meal 3: shake
meal 4: medium sized pizza from pizza hut. But i got chicken adn beef so it had lots of protein.
meal 5: 4 rolo ice cream bars
Cardio 10 3o sec HIIT intercals, 2 1 minute HIIT intervals

Saturday i continued to starve, except i didnt follow with a binge.
meal 1: 3 eggs, 3 whites
meal 2: shake
meal 3: tuna(1 can) salad with ff dressing
meal 4:1 cup cc, 1/4 cup almonds

Double D
11-29-2004, 03:32 AM
Week 2:
today i was back on track

Workout: Legs
Front Squats: 195, 3 sets x 6, 1 set x 12
Leg press: 6 plates, 2 sets x 6, 1 set x 8
Leg curl/leg ext superset: 135 3 sets 10, 8, 8
walking lunges: 60, s sets x 10
Standing calf raise: 300 x 12, 320 x 12, 340 x 12

This was a great workout considering i am lacking sleep. I still havent made up for thursday night yet in my sleep due to work. I also wasnt considering doing legs, but thanks to my buddy convincing me i toughed it out and im glad i did. Those front squats were way better this time around. And i can add more weight to most those and leg press for next week. Diet also got back on track to normal eating.

meal 1: 2 eggs, 4 whites, cheese, banana, apple, 1 cup oatmeal
meal 2: protein shake, bagel
meal 3: toasted steak subway
meal 4: bagel, shake
meal 5: post workout, weight gainer, whey, glutamine, creatine
meal 6: roasted chicken sub
meal 7: cc, and almonds

JSully
11-29-2004, 07:12 AM
tuttut

:alcoholic

Nice HIIT friday!

Vido
11-29-2004, 03:01 PM
tuttut

:alcoholic

He's my buddy, what do you expect? :D

Vido
11-29-2004, 03:03 PM
Good workout yesterday there Double D, but I wasn't aware you were training for a marathon :confused:.

Double D
11-30-2004, 12:36 AM
today was a day off from lifting, as i only had 3 hours of sleep last night thanks to my illiterate group members in one of my classes.
meal 1: 2 eggs, 4 whites, cheese, banana, apple, 1 cup oatmeal
meal 2: protein shake, bagel
meal 3: 1.5 cups brown rice, 1 can tuna
meal 4: bagel, shake, with creatine/glutamine
meal 5: roasted chicken sub, 6 inch
meal 6: shake with creatine/glutamine
meal 7: cc, and almonds

Did some cardio today, 20 minutes on the stepper, just moderate intensity. I was a little stiff after the leg workout so i didnt want to push it.

Who the hell am I? Clay Henzie. Eatin at subway way too much these days. Its probably not bad for me, and at least i get lots of veggies when i go there, but its probably got lots of sodium in it.
Another thing, i seem to be eating the same damn thing day in and day out. I need to add some variation into this. Anyone got any suggestions for healthy foods, no TACO BELL for me.

Vido
11-30-2004, 12:43 AM
That cardio session was pretty weak, but I'll cut you some slack after the 3 hours of sleep.

Diet was good, although if you didn't comment on all the Subway I was about to :). The sodium's not THAT big a deal, it's not like you're prepping for a contest or anything...the only thing I don't like about Subway is you really don't know how many calories your sub is. You can guess based on the generic numbers they give you on those charts they have, but who knows if the person working there puts on 10 calories worth of bbq sauce or 100.

The only suggestion I have for your diet is to start eating salads. When I a) have money and b) am not so damn lazy, I eat salads all the time. Chicken, tuna, whatever and then a couple tbsp of olive oil and vinegar with lettuce, peppers, onions, cucumbers, etc. You don't get much healthier than that, and it tastes damn good too.

Double D
11-30-2004, 12:41 PM
BIG workout today. Finally got more than 5 hours of sleep in last night so im recharged and ready to go. Back today is gonna take a beating, as this is week 3 and I should be able to start thrownin some descent weights around.

Heres the most ridiculous thing i've ever heard. My Buddy tells me "Im hittin it Harrrrrrrrrrrrrd tonight, just to keep tolerance up, New Years is gonna be BIG. Gotta prep myself, gonna drink a 26 a week. You know how we do"

That is HARRRRRRRRRRRD!!! drinkin just so you dont lose the ability to do so.

Shouldnt be a suprise that this is one of Vido's best friends, hahaha. :alcoholic

Vido
11-30-2004, 02:33 PM
Sometimes you wouldn't know this a bodybuilding board :D.

Double D
12-01-2004, 12:33 AM
Week 3:

Todays workout was pretty good, not amazing but i was pretty tired before. Class put me to sleep. There was not much motivation in the gym today, so i had to make own.

Workout:
DB Row: 2 sets 90x6, 1 set 95 x 6, 100 x 6
At this point i put on some Jay-Z, "the Bluepreint" and suprisingly that got me jacked. starting with 90 seemed way to ridiculous so i started upping it.
Wide Grip Chins: 2 sets 20 x 6
This was pretty challenging, and there was still no motivation in the gym so i put in 2Pac, "all eyez on me" he never lets me down.
Corner Rows:
135 x 10, 135 x 8, 135 x 8
was pumped for these rows, and with the combo of 2pac and someone that walked into the gym i was ready to go. This was tough, but felt so good. Love this movement.
Close Grip Pulldown:
150 x 10, 150 x 8, 130 x 12
For some reason i was extremely weak on this, i think the corner rows tired me out
Inc rear delt raise:
3 sets 30 x 10
HS Shrugs:
4 plates/ side 3 sets x 10
Upright row:
2 sets 90 x 10
1 set 80 x 12

Diet:
meal 1: 2 eggs, 4 whites, cheese, banana, apple, 1 cup oatmeal
meal 2: protein shake, bagel
meal 3: 1.5 cups brown rice, 200 g chicken breast
meal 4: bagel, shake, creatin/glutamine
meal 5: PW 2 scoops whey, 2 scoops gatorade powder, creating/glutamine
meal 6: 200g pork loin, 3/4 cup rice, cauliflower
meal 7: cc, and almonds

Today was a pretty good day all around. Finally caught up on sleep. Also avoided tuna and subway for the first time in a while.

Vido
12-01-2004, 12:41 AM
At this point i put on some Jay-Z, "the Bluepreint" and suprisingly that got me jacked.

Yup, that IS surprising.


This was pretty challenging, and there was still no motivation in the gym so i put in 2Pac, "all eyez on me" he never lets me down.

That's better.


and someone that walked into the gym i was ready to go.

You have no chance ;).


Diet:
meal 1: 2 eggs, 4 whites, cheese, banana, apple, 1 cup oatmeal
meal 2: protein shake, bagel
meal 3: 1.5 cups brown rice, 200 g chicken breast
meal 4: bagel, shake, creatin/glutamine
meal 5: PW 2 scoops whey, 2 scoops gatorade powder, creating/glutamine
meal 6: 200g pork loin, 3/4 cup rice, cauliflower
meal 7: cc, and almonds

Start posting the cals for your diet.

Double D
12-01-2004, 12:52 AM
Start posting the cals for your diet.

3998 cals, 34.36% protein 43.89% carbs 21.75%fat

Vido
12-01-2004, 01:14 AM
That's pretty solid, but I think you could work on upping the healthy fats. You have fat from almonds (decent source), egg yolks (decent source), and pork (bad source), with the rest of your fat being trace from all the carb and protein-based foods. I think that, especially as you said you're weary of having carbs too high, you should work towards a more isocaloric diet by throwing in a bunch more healthy fats (mostly from various oils) and lowering the carbs a bit.

I don't worry about a breakdown, but here's the way I structure my diet. I'm not saying my way is the best, or even that you should follow it, but it works for me and is something to consider, given that we have similar somatotypes.

1) Calories: Set your goal here...4000 for you I assume?
2) Protein: at least 1g/lb bodyweight...when I'm up over 4000 cals/day I hit this number with ease and usually far surpass it.
3) Fat: try to get about 100g of "healthy" fats, and then any other fat is trace
4) Carbs: whatever cals I have left to fill come from carb sources

So, what it comes down to is that carbs have the least priority, which goes against convention I suppose. If, however, I feel like I'm getting too few based on this diet, I'll throw a little carb-up in there once in a while.

Double D
12-02-2004, 01:31 AM
Vido, that is good diet advice. May want to consider doin that, especially on days that I dont wokrout when i dont need carbs. I have been thinking about ways to add in fish oils to my diet, and this may be a great way. When you say you aim for at least 1g/ib of protein, you mean from direct protein sources like chicken or steak, and dont worry about from indirrect sources?

Double D
12-02-2004, 01:45 AM
Today was a descent day. Was up early so i knew id be tired, therefore i decided to postpone my chest workout till tomorrow when im rested.
I did go do some HIIT cardio.

10 30 second intervals, and 1 one minute interval

Diet:
Diet:
meal 1: 2 eggs, 4 whites,banana, apple, 1 cup oatmeal
meal 2: protein shake, bagel, creating/glutamine
meal 3: 1.5 cups brown rice, 200 g chicken breast
meal 4: bagel, shake, creatin/glutamine
meal 5: 200g pork loin, 3/4 cup rice, cauliflower
meal 6: protein bar
meal 7: cc, and almonds
3352 cals

Vido
12-02-2004, 01:46 AM
When you say you aim for at least 1g/ib of protein, you mean from direct protein sources like chicken or steak, and dont worry about from indirrect sources?

Correct. That's why I never post my macronutrient breakdown in my journal...because I don't know what it actually is. I'm only counting protein from direct sources, same with fat and carbs, although ALL calories are included. It's kind of confusing to other people because no one else does it that way, so I don't even bother trying to explain.

Double D
12-02-2004, 01:49 AM
Correct. That's why I never post my macronutrient breakdown in my journal...because I don't know what it actually is. I'm only counting protein from direct sources, same with fat and carbs, although ALL calories are included. It's kind of confusing to other people because no one else does it that way, so I don't even bother trying to explain.

Actually seems easier to me, since you just have to worry about getting a minimum amount of protein and fat, then the rest just takes care of itself. Much easier than plannin meals to include certain ratios, mind you my guidelines arent too strict.

Double D
12-02-2004, 04:16 PM
just got hoome from the gym and this chest workout was AMAZING!!!!!! I was finally feelin well rested after a solid 10 hours of sleep. If I was gettin graded on this workout this would be an A+. Forgot my discman today, but you know your intensity is high when they are playin Usher and you still manage to have a great set.

Week 3: Chest
Workout:
Inc DB Press:4 sets 80 x 6
-This was amazing, i thought it would be tough to get this up for all 4 sets but i did it, and didnt even need assistance from the guy spotting me.
HS Press: 2 sets 85/side x 6, 1 set 70 x 10(failure)
Inc DB fly: 2 sets 50 x 8, 1 set 40 x 12(failure)
Pec Dec Fly: 1 set 125 x 12, 1 set 135 x 12(failure)

Meal Plan:
meal 1: 2 eggs, 4 whites, cheese, banana, apple, 1 cup oatmeal
meal 2: 500 ml gatorade during workout
meal 3: PW shake, 2 sco0ps weight gain, 1 scoop whey, creatine/glutamine
meal 3: 1.5 cups brown rice, 1 can tuna
meal 4: bagel, shake, with creatine/glutamine
meal 5: 200g steak,salad, 3/4 cup brown rice
meal 6: shake, bagel,creatine/glutamine
meal 7: cc, and almonds


Added the Gatorade into the mix today because i was workin out just after breakfast and i was worried about bein weak. Might start doin this all the time as this workout was great, could be the gatorade!!! The only drawback is i felt too full to do HIIT after this workout because of that, but oh well, i didnt really have time either. I did it yesterday, and will do some cardio tomorrow to make up for it.

Mystic Eric
12-03-2004, 12:05 AM
Wow you two are like kindred spirits eh? Anything one does, the other follows. Perhaps Vido's yearning for a soul mate will be soon fullfilled?

Double D
12-05-2004, 03:13 PM
Week 3:
Workout shoulders/Arms

Seated Military Press: 125, 4 sets x 6
Arnold press: 50 2 sets x 6
standing 1 arm lateral raise: 30 s sets x 10, 251 set x 12
CG Press: 155, 2 sets x 6, 145 2 sets x 8
DB curl: 45 2 sets x 6, 40 2 sets x 8
Low cable curl: 120 3 sets x 12
1 arm pulldown: 50 3 sets 12,12,10

This was a great workout, was feelin strong.Got a good pump in the arms, and the strength is comin along nicely in all lifts.

Diet:
meal 1: 2 eggs, 4 whites, cheese, banana, apple, 1 cup oatmeal
meal 2: 500 ml gatorade during workout
meal 3: PW shake, 2 sco0ps weight gain, 1 scoop whey, creatine/glutamine
meal 3: 1.5 cups brown rice, 200g shrimp
meal 4: bagel, shake, with creatine/glutamine
meal 5: went out for dinner: seafood apetixer/turkey dinner with all the usual fixins
meal 6: 10 gin and 7's/1 porn star shooter
meal 7: 10 chicken mcnuggets(white meat)with bbq sauce

This wasnt a good night at all. Wish i would have stuck to my original plan of not drinkin at all. But i didnt overdo anthing, or eat that much bad food so i dont feel to bad today. Gonna do some cardio today and all i have eaten iso far is 3 eggs/3 whites

Vido
12-05-2004, 03:29 PM
Good workout. Pathetic job of drinking, that's not anything I can be proud of :D.

Mystic Eric
12-05-2004, 03:35 PM
DD, man, I heard that you were upset at my comments. Come on buddy, we're all friends here so I hope there's no hard feelings. I mean, we all need heros right? And who's to judge you just because you sit home at night playing Enrique Igelsias' "Hero" and imagining/hoping that Vido is singing to you:

http://messenger.msn.com/MMM2004-11-10_11.23/Resource/emoticons/note.gif
I can be your hero baby.
I can kiss away the pain.
And I will stand by you forever.
You can take my breath away.
You can take my breath away. http://messenger.msn.com/MMM2004-11-10_11.23/Resource/emoticons/note.gif

Double D
12-05-2004, 03:48 PM
HAHA, thats what i do every night. How come you know all the words to that song??????????

Mystic Eric
12-05-2004, 03:51 PM
HAHA, thats what i do every night. How come you know all the words to that song??????????

Remember that time when we were drinking, shot a song in Vido's dorm room and you pulled out your mix CD to put it into Vido's computer? Well remember how song 1 was that Hero song and everyone just LOST it on you for being gay? I guess it kinda stuck in my head.

Manveet
12-05-2004, 04:55 PM
DD, man, I heard that you were upset at my comments. Come on buddy, we're all friends here so I hope there's no hard feelings. I mean, we all need heros right? And who's to judge you just because you sit home at night playing Enrique Igelsias' "Hero" and imagining/hoping that Vido is singing to you:

http://messenger.msn.com/MMM2004-11-10_11.23/Resource/emoticons/note.gif
I can be your hero baby.
I can kiss away the pain.
And I will stand by you forever.
You can take my breath away.
You can take my breath away. http://messenger.msn.com/MMM2004-11-10_11.23/Resource/emoticons/note.gif



LMAO:D

JSully
12-05-2004, 06:40 PM
:spam:

Nice workouts, good diet, solid! Keep it up!

Double D
12-07-2004, 12:54 AM
yesterday:

was at home this weekend so i couldnt workout.
i knew my mom was cookin a feast for dinner so i starved in the morning, then binged at night.

meal 1: 3 eggs, 3 whites, 3 fish oil caps
meal 2: protein shake, creatine/glutamine
meal 4: chips
meal 5: steak, baked potato, brockley with cheese sauce
meal 6: 3 pieces of cake

suprisinngly after all that i woke up this am and didnt look bloated at all. No complainin, i expected to look like a balloon.

Double D
12-07-2004, 01:03 AM
Today:

WEEK 4:
meal 1: 3 eggs, 3 whites
meal 2: chineese restaurant: parents took me out for lunch but i ordered the healthiest thing i could see, chicken and rice, with garlic sauce.
meal 3: shake, bagel
meal 4: shake, bagel, creatine, glutamine
workout
meal 5: shake: 2 scopps whey, 2 scoops gatorade
meal 6: salad with prawns
meal 7: cottage cheese, almonds

Workout:Back
db row: 100 4 sets x 6
wide grip chins: body + 20 2 sets x 6
corner rows: 135 3 sets x 10
cg pulldown: 155, 2 sets x 10, 8, 1 set 140 x 12
inc rear lat raise: 35 x 8, 30 x 10, 30 x 10
hs shrugs: 4 plates + 25 3 sets x 10
upright row: 90 2 sets x 10

Cardio: HIIT
10 30 sec intervals, 2 1 min intervals

Thoughts: was at home for most of the day, and didnt bother countn cals so u have no idea. Will get back into it tomorrow. BUt i ate pretty healthy today, so im sure it is within my limit.
Tomorrow Chest :strong:

JSully
12-07-2004, 01:24 AM
Tsk tsk on the diet, but I can't talk much. hehe....

Nice back work. Pimp rows & shrugs.. real nice. Awesome HIIT work too! Good job man!

Double D
12-08-2004, 01:11 AM
WEEK 4:
Chest
Workout:
Inc DB Press: 85 4 sets, 6/6/5/5
HS press: 2 sets 90 x 5, 1 set 70 x 10
INC DB Fly: 2 sets 50 x 10/8, 1 set 40 x 12
Pec Dec fly: 135 x 12, 2 sets

Diet:
meal 1: 2 eggs, 4 whites, cheese, 1 cup oatmeal, banana, 3 fish oil caps
meal 2: shake, bagel, creatine/glutamine
meal 3: During workout-Gatorade
meal 4: shake, 2 scops whey, 2 scoops gatorade, creatine, glutamine
meal 5: 1.5 cup rice, 200g chicken, 1/4 cup almonds
meal 6: 200g salmon, bagel, salad w ff dresing
meal 7: cottage cheese, almonds

Calories:3965

Thoughts:
Today was another good workout. Was pretty pumped hittin the 85 ib db's today. It wasnt that bad, but its gonna be tough to keep inc the weight. Next week i hope i can get the 85's for 4 sets of 6, then after that try the 90's which i may have to stick with for a while. The rest of the workout today i was kinda weak, probably having somethin to do with goin to failure on the last 3 sets of db presses.

Double D
12-09-2004, 02:11 AM
WEEK 4:

Day off from lifting

Cardio HIIT: 12 30 sec intervals

Diet:
meal 1: 2 eggs, 4 whites, cheese, 1 cup oatmeal, banana, 3 fish oil caps
meal 2: shake, bagel, creatine/glutamine
meal 3: 1.5 cup rice, tuna , 1/4 cup almonds
meal 4: shake, 2 scopps whey, 1/4 cup almonds
meal 5: 200g chicken, salad, 1tbsp olive oil, ff dressing
meal 6: cottage cheese, 1/4 cup almonds, 3 fish oil caps

Total Cals:3300
Pro Carb Fat
285.90 277.35 111.80

took the fat up higher than usual today, and ate less carbs, since i wasnt lifting. Felt full all day despite not havin carbs. might be my new diet for days i dont lift, since i doubt i need so many carbs, but still want to keep cals up there. Today may have been a little low 600 below my usual, but i dunno, didnt really burn much today. I ate almonds way too much today, ahah, whiuch is why i bought soem olive oil and im gonna eat that once in a while instead of relying on almonds so much.

Double D
12-10-2004, 01:48 PM
Week 4:

LEGS
Front Squats:2 sets 225 x 5, 2 sets 195 x 6
Leg Press: 2 sets 6 plates + 25 x 6, 2 sets 6 plates x 10/12
Leg Ext/Curl superset: 1 set 130 x 10/140 x 10
Walking Lunges: 1 set 70 x 12

ABS: 3 sets dec bench rev crunch, 3 sets cable crunch
Diet:
meal 1: 2 eggs, 4 whites, cheese, 1 cup oatmeal, banana, 3 fish oil caps
meal 2: shake, bagel
meal 3: 1.5 cup rice, chicken, 1/4 cup almonds
meal 4: shake, 1 scoop whey, bagel, creatine/glutamine
meal 5: during workout 1 scoop = 33g of gatorade carbs
meal 6: post workout 2 scoops whey, 2 scoops gatorade creatine/glutamine
meal 7: 2oog ground beef, 1 cup tomato sauce, pasta
meal 6: cottage cheese, 1/4 cup almonds, 3 fish oil caps
Calories:4250

Thoughts: That caloric intake was pretty damn high for me, considering i usually take in less than 4000, but oh well i have been craving spaghetti and it was delicious. The leg workout was good, but I hate front squats. I dont feel like my legs get that much of a workout as the toughest part is keeping the bar in place. I may start doing it second with higher reps after leg press since i cant do it with heavy weights like i can back squats. i also felt sick throughout the end of this workout, i had some poor meal planning and crammed in 4 meals within 4 hours. not a good idea.

Double D
12-11-2004, 11:03 AM
WEEK 4:

Shoulders/Arms (Poor Performance :mad: )


Military Press:130 4 sets 6/6/5/5
Arnold Press: 2 sets 55 x 4, 50 x 6 Side Lateral Raises: 2 sets 30 x 10, 1 set 25 x 12
Close Grip Press:2 sets 160 x 5/6, 2 sets 140 x 8/8
Standing Db Curl: 2 sets 50 x 6/5, 2 sets 4 x 8
Low Cable Curl: 1 set 125 x 12, 2 sets 130 x 12 x 10
1 Arm cable pulldown: 3 sets 50 x 12/12/10

Diet:
meal 1: 2 eggs, 4 whites, cheese, 1 cup oatmeal, banana, 3 fish oil caps
meal 2: shake, bagel
meal 3: 2oog ground beef, 2 cups tomato sauce, pasta
meal 4: shake, 1 scoop whey, bagel, creatine/glutamine
meal 5: during workout 1 scoop = 33g of gatorade carbs
meal 6: post workout: weight gainer, creatine/glutamine
At this point the total calories was at 3750->too high considering i still had 2 meals planned
meal 7: 6 cookies
meal 8: medium pizza, well most of it anyway, left a couple pieces behind
meal 9: 2 more cookies, rolo ice cream bar
Calories:Unknown beststimated at 10, 000

Well, this was a pretty poor day in all regards. Workout sucked for some reason, just couldn't get into it no matter what I did. Even blastin 2Pac didnt work this time, and thats a first. My back has been hurting for some reason so im gonna blame it on that. To make matters worse on my first set of CG press i didnt have a spotter and I dropped the weight on myself. :bash: Good thing it was light enough that it wasnt tought to get off. Theres no greater feeling in the world than dropping a weight on yourself during a workout. My diet sucked as well. I was full after that spaghetti that I had for lunch then my buddy convinced me into gettin pizza and cookies. Really not a good decision since I wasnt even craving anythign and I still felt full from the spaghetti. :withstupi

Double D
12-13-2004, 11:26 AM
Too Busy studying and working and studying to make a post this weekend, so ille do it now. I basically went low cal both days with the diet being being very similar to make op for Fridays Binge. I think this worked good as i feel pretty lean this morning.
Saturday:
meal 1: 3 eggs, 3 whites
meal 2: shake-2 scoops whey
meal 3: 200g chicken, salad
meal 4: shake, 21 scoops whey
meal 5: 1 cup cc
Total Cals=1200
Sunday:
meal 1: 3 eggs, 3 whites
meal 2: shake-2 scoops whey
meal 3: 200g meatloaf, salad
meal 4: shake, 2 scoops whey
meal 5: 200g chicken, brockley, 1/4 cup almonds
meal 6: 1 cup cc
Total Cals = 1900

Vido
12-13-2004, 01:15 PM
At this point the total calories was at 3750->too high considering i still had 2 meals planned
meal 7: 6 cookies
meal 8: medium pizza, well most of it anyway, left a couple pieces behind
meal 9: 2 more cookies, rolo ice cream bar
Calories:Unknown beststimated at 10, 000


You should have said "worstimated" because that estimate is pathetic. I think 7000 would be closer to being right, "maybe" you pushed 7500...don't flatter yourself :p.

Double D
12-14-2004, 01:18 AM
Today:

WEEK 5:
meal 1: 3 eggs, 3 whites, cereal(vector), milk, 3 fish oil caps
meal 2: bagel, shake
meal 3: 150g chicken and rice91.5 cup), 1/4 cup almonds
meal 4: gatorade during workout
meal 5: shake: 1 scopps whey, weight gainer, creatine/glutamine
meal 6: salad, 200g meatloaf, rice(1.5 cup)
meal 7: cottage cheese, almonds, 3 fish oil caps

Total Calories: 3964

Workout:Back
db row: 105 4 sets x 6
wide grip chins: body + 20 2 sets x 6
corner rows: 140 3 sets x 10,8,8
cg pulldown: 155, 2 sets x 10, 8,

Cardio: HIIT
13 30 sec intervals

Thoughts: descent workout, and good cardio session. Those Corner rows are pretty light, i think im too tired after the db rows and chins to do them heavy, maybe i should start doin them in the begining.

Double D
12-15-2004, 01:36 PM
WEEK 5:

Chest:
Inc DB Press: 4 sets 90ibs x 4/4/4/3
HS Press: 2 sets 90/side x 6/5, 1 set 70 x 10
Inc DB Fly: 3 sets 50 x 10/10/9
Pec Dec FLy: 2 sets 145 x 12/12

Cardio: 13 30 second HIIT Intervals on stepper

This was a pretty good workout. Went right after my exam, the second of the day and was feelin pretty out of it at first. After the warm up though it started to get into it. Threw up the 90's for the first time in a long time which was nice, although now im not gonna be able to progress for a while as it was pretty hard, but oh well only a few more weeks of this program. The cardio wasnt planned, but since i was up so early today i needed to eat more meals than usual so calories were a little high, so i decided to combat that problem with some cardio to burn more.

Diet:
meal 1: 2 eggs, 4 whites, 1 cup oatmeal, banana, apple, 3 fish oil caps
meal 2: bagel, shake
meal 3: 1 can tuna, salad, pasta, 1/4 cup almonds
meal 4: bagel, shake
meal 5: pre workout: weight gainer, 1 scoop whey, creatine/glutamine
meal 6: gatorade during workout
meal 5: Post Workout shake: 1 scopps whey, weight gainer, creatine/glutamine
meal 6: 200g meatloaf, brokley, 3 fish oil caps
meal 7: cottage cheese, almonds

Total cals:4468

Mystic Eric
12-15-2004, 05:25 PM
This journal is amazing. Aside from the sexual tension exchanges with you and Vido, I've never seen so many consecutive updates by the owner of the journal without others on the board making comments.

Double D
12-17-2004, 01:02 PM
Week 5: Legs

Leg Press: 6 paltes + 35 4 sets x 6
Front Squats: 1 set 185 x 10
Leg Ext: 3 sets 140 x 10, 145 x 10, 150 x 8
Leg Curl: 140 x 8, 140 x 8, 130 x 8
Walking Lunges: 1 set 70 x 12
Standing claf raises: 4 sets 300 x 15, 320 x12, 340 x 10, 320 x 12

Diet:
meal 1: 2 eggs, 4 whites, 1 cup oatmeal, banana, apple, 3 fish oil caps
meal 2: bagel, shake
meal 3: 200 g chicken, 1.5 cups rice, 1/4 cup almonds
meal 4: bagel, shake, creatine/glutamine
meal 5: gatorade during workout
meal 6: Post Workout shake: 1 scopps whey, weight gainer, creatine/glutamine
meal 7: 200g sirloin steak, brokley, 3 fish oil caps
meal 7: cottage cheese,

Total Cals: 3900

Thoughts: I really wasnt feeling good going into this workout. Had been studying all day and was pretty tired, so needless to say i basically just went through the motions, but at least I went. :clap: Decided to start with leg press, as i can add more heavy weight to that than I can with Front Squats. im still not decided yet if i will do them secondary in my workout or not, I kinda hate them.

lilmase1153
12-17-2004, 01:33 PM
nice strength there double D.. and i assume your talkin about front squats right? well if you are those are pretty valuable although not well liked.. great for quads

Manveet
12-17-2004, 02:19 PM
This journal is amazing. Aside from the sexual tension exchanges with you and Vido, I've never seen so many consecutive updates by the owner of the journal without others on the board making comments.

Pfft, I still think that record either belongs to me, or Blitzforce, lol.

Double D
12-18-2004, 12:36 PM
Lil Mase: ya, i was talkin about front squats, and thanks for the support.
Manveet: hahah, Good to hear I dont own the record

Week 5: Shoulders

BB Military Press: 4 sets 135 x 6
Arnold Press: 1 set 55 x 5, 50 x 6
1 arm lateral raise: 2 sets 35 x 10, 1 set 30 x 12
Rear dlet raise: 2 sets 35 x 8, 1 set 30 x 10
Hs Shrugs: 5 plates 3 sets x 10
Upright Row: 2 sets 90 x 10/8

Diet:
meal 1: 2 eggs, 4 whites, 1 cup oatmeal, banana, apple, 3 fish oil caps
meal 2: bagel, shake
meal 3: 1 can tuna, 1.5 cups rice, 1/4 cup almonds
meal 4: bagel, shake, creatine/glutamine
meal 5: gatorade during workout
meal 6: Post Workout shake: 1 scopps whey, weight gainer, creatine/glutamine
meal 7: 200g chicken, salad, 1 tbsp olive oil
meal 7: cottage cheese, 3 fish oil caps

Total Cals: 3960

Thoughts: Finally had a good workout today. Maybe its cuz it was due to exams bein over. Anyway im not gonna complain.

lilmase1153
12-18-2004, 12:58 PM
strong w/o today doubleD.. those delts look like got pretty torn up..