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FoxTrot
12-16-2004, 12:18 PM
Well here goes. I'm starting this online journal as another way to keep track of what I'm doing and to keep me motivated. Feel free to critique my diet and/or routine, bitch me out, or give me a kick in the ass when I need it.

I am 22 years old, 6'2" tall, and I weight ~190lbs (maybe a few lbs more). I'm skinny and looking to pack on some size. My weak points as of right now would have to be my arms (biceps, triceps, and especially forearms) and my right leg (broke my femur a few years ago, had a rod and 2 screws taken out last June, and it is still not fully recovered and is still weaker than my left leg.

So here goes:

It is 12:11pm right now. I woke up around 8 or 9am and ate 4 scrambled eggs with cheese and salsa along with 4 pieces of buttered toast. At about 11:30 I ate a can of tuna. Just swallowed a multivitamin and am about to drink a glass of creatine (5g) and then go work my legs.

This will be the first day lifting this week for me. I skipped Monday and Tuesday (wed is an off day). Why did I skip? Stayed up all night Sunday due to cramming for finals and I took a lot of caffein pills. Had 2 finals from 7:40am-12pm and then one at 6:40pm-8:30pm. Felt dead afterward and my stomache was cramping horribly. Still, I feel like a little punk for not lifting on M and T and that I should have still made myself. At least those were my 3 last finals and now I don't really have anything to come between me and my lifting for about a month.

I'll be back with another post of my leg workout after I'm done.

http://www.wannabebigforums.com/showthread.php?t=56690

There's my intro which has a little more background info that I didn't list in here for anyone who cares.

FoxTrot
12-16-2004, 01:33 PM
Just got done doing legs, here's what I did:

Squats:
-155lbs, 3 sets by 8 reps
*Going to start out with 165lbs next week. I'm embarrased about how little I'm squatting, especially compared to how much I used to be able to. This is all I can really handle right now while maintaining good form though due to my previous leg injury. I'm going to slowly work my way up in weight as best as I can while maintaining perfect form for squats. Maintaining my form is pretty important to me.

Calf Raises with Squat Bar:
-155lbs, 4 sets by 12 reps
*Going to use what I squat with next week, same as I did this week. I'm not sure if I should do more weight or not. Something to look into/research.

Seated Leg Extensions w/ machine using plates:
-105lbs first 2 sets, 8 reps.
-110 lbs last set, 8 reps.
*Going to Increase weight to 115lbs to start next week.

Leg Curs w/ machine using plates, laying flat on stomache:
-105lbs first set, 8 reps
-110lbs last two sets, 6 reps each
*Last two sets were hard as hell to squeeze out 6 reps. Same weight to start next week.


Now It's time for a double serving of protein (40g), another 5g of creatine, a shower, and then off to the driving range to hit some balls.

FoxTrot
12-16-2004, 02:13 PM
1:50pm - Drank 40g of protein, 5g of creatine, ate two slices of peperoni pizza, and a chicken pot pie. I feel very bloated. Now it's time for shower then driving range.

Stephen Riddington
12-16-2004, 03:34 PM
First of all, welcome to the boards.

You shouldn't be embarrassed about the lack of weight, you're lifting now compared to previous sessions. As you said in your intro, you were in a pretty serious accident, which can contribute to the loss of strength. Don't let it get to you, just work on it, and eventually it'll all come back. There are some people on this board, that are walking in your shoes as of this moment.

Wanna get big??? one simple word... EAT!!!!! :D

PS: Nice to know there's another hockey fan on this board. Sucks about the NHL, bunch of greedy hogs. :)

AdmiralDan
12-16-2004, 03:43 PM
i agree with canadian homer that you need to eat if you want to get big. though i would stay away from the pizza unless it is the only possible way for you to get calories

ectx
12-16-2004, 03:50 PM
Good luck with your goals and kudos for your persistence. Welcome to the Journal Forum.


and here's your requisite :spam:

FoxTrot
12-16-2004, 05:06 PM
Thanks for the welcoming and kind words guys. I know I should stay away from pizza but it was there in the fridge and I really need to go grocery shopping. That was my last can of tuna I ate earlier too :eek:

Well, right now its 5:04pm and I'm eating a big ham and cheese sandwhich.
*Edit: + 1 apple to that meal.

I know the key to getting big is eating A LOT. I'm trying to eat a lot more than I normally do. It's hard but Im working on it.

ryuage
12-16-2004, 05:53 PM
pizza yummy

FoxTrot
12-16-2004, 07:47 PM
Alright, another diet update.

7pm, Ate a small portion of cheese ravioli, a small piece of steak, piece of garlic bread, a small bowl of salad, and drank another 40g of protein.

PizDoff
12-16-2004, 08:06 PM
6'2" 190lbs is considered skinny?!?!?

FoxTrot
12-16-2004, 09:48 PM
6'2" 190lbs is considered skinny?!?!?

Yea, lol, for me anyways.

It's mainly my arms that are "skinny" I suppose. I dunno, I've always had some self image issues

Anyways, another diet update.

9:42, going to drink another 40g of protein and eat a bananna, then read a little and go to sleep. This 3rd double serving of protein today is because I know I still haven't taken in nearly enough protein today nor have I taken in enough calories most likely.

Counting only the eggs, protein shakes, and tuna... that puts me at ~176g of protein. I didn't keep track of the nutritional information from everything else I ate today. I really have to start writing all that down again... protein, calories, carbs, fats, all the important stuff. I kept a journal like that for a little while. It really slaps you in the face when you keep track of everything and have it all on paper staring back at you.

Oh yea, I went grocery shopping a little bit ago, picked up some flax seed oil capsules while I was there due to some information I read on here.

fen2zla
12-16-2004, 10:07 PM
Good luck with the journal and the training.

-TIM-
12-16-2004, 10:37 PM
6'2" 190lbs is considered skinny?!?!?

I would like to see some pictures. I think this is a good size for someone who is 6'2". He should have a good shape if his BF% is low. I've been as much as 195 lbs at 6'3" and I received comments every day on my build.

PizDoff
12-16-2004, 11:12 PM
I was thinking he'd be someone that thinks his arms and chest are too small......
Me? I just care about my glutes! :D

FoxTrot
12-17-2004, 10:22 AM
10am - Woke up afer going to bed at midnight. 1 Multivitamin down the tube.

10:20am - made myself a tuna sammich 36.5g protein

FoxTrot
12-17-2004, 11:36 AM
11:40 - Time for a Ham, Beef, and Cheese sandwhich, 28.7g of protein.
Also, 1 tangerine

FoxTrot
12-17-2004, 01:13 PM
1:10pm - drinking 40g of protein. In a little bit I'm going to drink 5g of creatine then lift. It's arm day, so Biceps, Triceps, and Shoulders.

Ok I'm gonna take your advice and just make updates to one post instead of making multiple posts each day

3:00pm - Lifted, Arm Day, Drank my 5g of creatine beforehand

Dumbell Curls:
-40lbs 7 reps all 3 sets
*Going to use the same weight next week and work on hitting 8 reps

Dumbell Hammer Curls:
-40lbs 8 reps
-40lbs 7 reps
-40lbs 6 reps
*Same as above

French Curls (with a dumbell):
-65lbs 8 reps all 3 sets
*Looks like I'll bump it up to 70lbs next week

Cable Pushdowns:
-90lbs 8 reps
-100lbs 8 reps
-110lbs 6 reps
*Going to start with 110lbs next week and work on upping the reps

Standing Dumbell Shoulder Press:
-40lbs 6 reps all 3 sets
*I don't know if it is better to do these sitting or not but I can say that they are a lot tougher standing.

Lateral Dumbell Raises:
-20lbs 8 reps
-25lbs 6 reps last two sets
*25lbs to start next week

4:01pm - Going to eat a can of tuna and drink another 5g of creatine
Tuna - 32.5g Protein

5:33pm - Eating two peanut butter and honey sandwhiches - 22g protein

7:32pm - 40g of Protein going down the hatch.

7:55pm - Chicken Burrito - 35g protein

10:50pm - Can of Tuna and a flax seed oil capsule - 32.5g protein

Bed time

Stephen Riddington
12-17-2004, 02:21 PM
10 hours sleep??? :eek: I can barely sleep more than 8 myself, even if I tried.

As for the updates, update the starting post for the day, so you don't have to create multiple posts. It'll help us follow your day easier, just a suggestion. :)

getfit
12-17-2004, 02:24 PM
10 hrs HOLY **** 6 HRS FOR ME is paradise but then again i'm a freak LOL!;)

FoxTrot
12-18-2004, 11:12 AM
Saturday December 18'th, 2004

11:00am - Woke up after going to bed at ~12:30am, maybe a little later than that, had trouble falling asleep.

11:10am - Left over chicken burrito for breakfast - 35g Protein

12:15pm - Tuna Sandwhich - 36.5g Protein

12:54pm - 20g Protein shake, the last of it. Hopefully the nitrean and opticen I ordered a couple days ago will come soon! :D

3:30pm - Sausage, cheese, and crackers - 20-30g Protein, if not more.

3:50pm - Beef, Ham, and Cheese Sandwhich, drank 5g of Creatine, and took a flax seed oil pill - 28.7g Protein

5:30pm - Protein Bar on the way to the Suns game - 32g Protein

9:30pm - Protein bar on the way home from the game - 32g Protein

11:58pm - Can of tuna and time for bed - 32.5g Protein

*I refrained from drinking at the game which I'm proud of, was pretty tempting but I didn't give in :D

AdmiralDan
12-18-2004, 06:14 PM
i know you are trying to bulk and everyone says that you should eat eat eat, but i think it would be better for you to make nutritious meals rather than eating whatever every hour when you're hungry. other than that, it looks like things are going pretty good. got any pictures so we can see how "skinny" you are?

FoxTrot
12-18-2004, 10:43 PM
i know you are trying to bulk and everyone says that you should eat eat eat, but i think it would be better for you to make nutritious meals rather than eating whatever every hour when you're hungry. other than that, it looks like things are going pretty good. got any pictures so we can see how "skinny" you are?

Yea I should probably structure my diet better. I'll see about getting some pictures up soon.

Alke
12-18-2004, 11:15 PM
hey, good to see new faces around...

uhm, I agree with admiralDan.

It is a lot cheaper to eat real food than to eat protein bars and shakes.

bars and shakes are supplememnts, so focus on real food untill your calorie intake starts to go into higher numbers.

doesnt look like a lot of carbs in their that day, eat more carbs. As an athlete, carbs will keep you getting big and give you the fuel you need to lift bigger weights. try to keep your carbs consistant every day within your calorie needs.

vary the types of proteins you get daily, eat eggs, tuna, chcken, ground beef, turkey and milk. if you focus on food then grab a shake or bar you will have ealsily accomplished your protein needs.

another good source of protein, eat cottage cheese every night before you go to bed.

eat a higher glicemic carb post workout, eat lower glicemic carbs the rest of the day, get plenty of them, dont be stingy with carbs = your trying to get big.

as long as you gain 1-2 pounds a week it wont be fat your gaining(well, some of it, but its relative cause your getting bigger), most people bulk too fast and that is when you get fat. stay focused on 1-2 pounds a week.

If you have a high metabolsim (like me) then you may have to eat more food than someone else to gain that 1-2 pounds a week. when I am bulking, I may have to eat 5000+ cal;ores a day to gain 2 pounds a week, someone else who eats like I do may gain 10 pounds in that same week and get fat. So dont compare yourself to others in that respect...your calorie needs are yours alone.

Keep getting plenty of sleep if you can. 9-10 hours a night is AWESOME!!! during my last two years lifting I was getting 10 hours a night and it shows. sleep is VERY important.

oh yeah, welcome to the boards! props on coming back from all those injuries!

FoxTrot
12-19-2004, 12:10 AM
Hey Alke,

I was thinking earlier myself how I need to take in more carbs. Hell, the tuna I'm eating right now boasts 0g Total Carbs :(. What kind of foods would you recommend eating to up my carb intake?

As far as the protein bars go, this is only the second time in my life I've ever eaten the things. I knew I needed something since I was going out and I didn't want to get any fast food while out so I just decided to pick a couple up while I was filling up with gas at the gas station. My goal is to usually to drink at least two double servings of Protein a day though. I understand what you mean about taking in real foods instead. I don't know about the cottage cheese, however. I've hated that stuff all my life lol. Maybe it's because I've only ever really had it a couple times way back in elementary school. Could have just been crappy cottage cheese possibly. Maybe I'll pick some up and try it out again.

Last but not least, thanks for the welcome :cool:

Alke
12-19-2004, 12:24 PM
mix fruit in the cottage cheese, changes the tastse COMPLETELY. I cant stand cotage cheese either and use strawberries.

cool, I hear ya on the bars, better than fast food in a pinch yep

carbs = oatmeal, beans, yams, potatoes, protein pasta (find at health food store,)

New England Brown Bread for bread (if cant find that make sure the bread you buy is heavy, and has no processed, blended or enriched flour/wheat...get the heaviest bread with least ingrediants for lower glicemic carbs..)

bagels work for in a pinch and cheap, just know they are higher glicemic and you should eat them post workout.

FoxTrot
12-19-2004, 12:39 PM
Sunday December 19'th, 2004

12:20am - Woke up after going to bed at ~2am. I need to fall asleep a couple hours earlier and get up a few hours earlier. Anyhow, ate a HUGE bowl of oatmeal when I woke up. Also took my daily MV and Flaxseed. - ?

2:50pm - Chicken Burrito (last one of these for a while lol) and yogurt - 40g Protein

5:00pm - Two Peanut Butter Sandwiches - 22g Protein

7:40pm - Steak, Broccoli, tater tots - ?

8:20pm - Bananna - ?

9:20pm - Tuna Sandwich - 40.5g Protein

Diet Total: Over 102.5g Protein

FoxTrot
12-20-2004, 10:15 AM
Monday, December 20'th, 2004

Hooray for chest day!

9:00am - Woke up after going to bed at ~1:30am. Going to work on eating a lot more today, especially compared to yesterday.

9:40am - 4 Eggs, 2 Slices of Bread, 1 Orange - 32g Protein

12:00pm - Tuna Sandwich - 40.5g Protein

3:00pm - 5g Creatine - 75g Carbs 300 Calories
beef, ham, and cheese sandwich - 32.7g Protein

3:30pm - Chest Day

Incline Dumbell Bench:
-60lbs 8 reps
-60lbs 8 reps
-65lbs 6 reps
*65lbs again next week.

Flat Dumbell Bench:
-65lbs 6 reps all 3 sets
*65lbs again next week.

Gotta find a way to do chest dips (lift at home). Maybe I'll do decline bench instead. I cut out Incline and Flat DB Flys today. Maybe I'll combine chest and back day next week.

5:05pm - 5g Creatine - 75g Carbs 300 Calories
Tuna Sandwich - 40.5g Protein

11:00pm - 3/4 of a plate of hamburger helper with 1.15lb ground beef - ? (~105g Protein I think)

Diet Total: 250.7g Protein

FoxTrot
12-21-2004, 11:34 AM
Tuesday, December 21'st, 2004

Back/Ab Day

11:00am - Woke up after going to bed at 1am, daily MV and flaxseed

11:30am - Tuna Sandwich - 40.5g Protein 50g Carbs 410 Calories

12:15pm - 4 Eggs and 2 slices of bread - 28g Protein 28g Carbs 420 Calories

4:09pm - Tuna Sandwich - 40.5g Protein 50g Carbs 410 Calories
Breakfast drink - 5g Protein 27g Carbs 220 Calories

7:15pm - Two Hotdogs and Mac n CHeeeeese - ? ? ?

10:16pm - Two Peanut Butter and Honey Sandwiches - 20g Protein 42g Carbs 530 Calories

10:48pm - 5g Creatine - 75g Carbs 300 Calories

11:00pm - Chipotle Burrito with steak, black beans, rice, etc... - ? ? ?

11:30pm - Back and Abs

Cable Pull Down:
-200lbs 8 reps
-200lbs 7 reps
-200lbs 7 reps
*Same weight next week, going to try and push out 8 reps on all sets

Dumbell Low Rows:
-60lbs 8 reps all 3 sets
*65lbs next week

Crunches:
-4x20
*4x25 next week.

I need another back exercise, not exactly sure on what to add into my routine. Guess I have time to think before next week.

12:32am - 5g Creatine - 75g Carbs 300 Calories
Tuna Sandwich - 36.5g Protein 30g Carbs 310 Calories

Diet Total: Over 170.5g Protein, Over 377g Carbs, & Over 2900 Calories

Stephen Riddington
12-21-2004, 02:00 PM
Looking good. Is there a reason why you cut out the flys??? Need maybe one or two more exercises to your chest session. The flys would be a good addition.

FoxTrot
12-21-2004, 04:13 PM
Looking good. Is there a reason why you cut out the flys??? Need maybe one or two more exercises to your chest session. The flys would be a good addition.

Maybe I'll add them back in then. I cut them out because I was doing them for my "inner chest", so I cut them out after some readin up on here about how you can't isolate your inner chest.

FoxTrot
12-22-2004, 03:16 PM
Wednesday, December 22, 2004

Off Day

12:45pm - Woke up after going to bed at ~4am. Daily MV and Flaxseed

3:15pm - Two slices of toast and 4 eggs - 28g Protein 30g Carbs 440 Calories

6:45pm - 3 Eggs - 18g Protein ~0 Carbs 210 Calories
Ham, Beef, and Cheese Sandwich - 28.7g Protein Over 30g Carbs Over 380 Calories
5g Creatine - 75g Carbs 300 Calories

9:43pm - Two Peanut Butter and Honey Sanwiches - 20g Protein 78g Carbs 660 Calories

10:40 - Arbys Beef n Chedder - 22g Protein 44g Carbs 440 Calories
Arbys Chicken Bacon n' Swiss - 31g Protein 49g Carbs 550 Calories

Time for bed to get my schedule back on track. Leg day tomorrow!

Diet Total: 119.7g Protein, 306g Carbs, & Over 2770 Calories

FoxTrot
12-23-2004, 01:03 PM
Thursday, December 23'rd, 2004

Leg Day!

11:30am - Woke up after going to bed at 12:30am. Daily MV and Flaxseed

11:45am - Two Peanut Butter and Honey Sanwiches - 20g Protein 78g Carbs 660 Calories

1:00pm - Opticen - 52g Protein 25g Carbs 323 Calories

7:25pmp - 6 Eggs - 36g Protein ~0g Carbs 420 Calories

8:20pm - Basket of Plain White chicken strips at Native New Yorker - ? ? ?

11:15pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean - 76g Protein 24g Carbs 460 Calories

11:30pm - Legs

Squats:
-165lbs, 3 sets by 8 reps (up 10lbs from last week)
*Going to start out with 165lbs next week and move up if it feels right and my leg feels good.

Calf Raises with Squat Bar:
-165lbs, 4 sets by 15 reps (up 10lbs and 3 reps each set from last week)
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-115lbs 8 reps all 3 sets (Up 5 lbs from last week)
*120lbs next week

Leg Curs w/ machine using plates, laying flat on stomache:
-110lbs 7 reps all 3 sets (Up 5lbs on the first set and up one rep on each of the last two sets)
*Same weight next week, going for 8 reps

12:45am - 5g Creatine - 75g Carbs 300 Calories
Nitrean - 76g Protein 24g Carbs 460 Calories

Bed

Diet Totals: Over 260g Protein, Over 301g Carbs, & Over 2923 Calories

FoxTrot
12-24-2004, 06:28 PM
Friday, December 24'th, 2004

Arm Day

11:45am Woke up after bed at 1:30am, daily MV and Flaxseed

12:30pm Opticen (counting milk) - 84g Protein 73g Carbs 803 Calories

3:00p Ham, Beef, and Cheese Sandwhich - 28.7g Protein Over 30g Carbs Over 380 Calories

7:00pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean - 76g Protein 24g Carbs 460 Calories

7:50 - Arms

Dumbell Curls:
-40lbs 8 reps (+1 rep from last week)
-40lbs 7 reps last two sets
*Going to use the same weight next week and work on hitting 8 reps

Dumbell Hammer Curls:
-40lbs 8 reps
-40lbs 8 reps (+1 rep from last week)
-40lbs 6 reps
*Same as above

French Curls (with a dumbell):
-70lbs 6 reps all 3 sets (+5lbs from last week)
*Gotta work on hitting 8 reps

Cable Pushdowns:
-110lbs 6 reps (+20lbs from last week)
-110lbs 7 reps (+10lbs from last week)
-110lbs 7 reps (+1 rep from last week)
*Need to hit 8 reps all sets

Standing Dumbell Shoulder Press:
-40lbs 7 reps first two sets (+1 rep for each set from last week)
-40lbs 6 reps
*Same as above

Lateral Dumbell Raises:
-25lbs 7 reps (+5lbs from last week)
-25lbs 7 reps (+1 rep from last week)
-25lbs 6 reps
*Same as above

9:05pm - 5g Creatine - 75g Carbs 300 Calories
Manacotti, Slice of Bread, & Salad - ? ? ?

Diet Totals: Over 188.7g Protein, Over 277g Carbs, & Over 2243 Calories

FoxTrot
12-25-2004, 01:02 PM
Saturday, December 25'th, 2004

Off Day

9:40am Woke up after bed at ~1:00am. Daily MV and Flaxseed[/B]

5:00pm - Xmas Dinner, Tons of food, ate a lot of bbq ribs.

9:20pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean - 76g Protein 24g Carbs 460 Calories

New Weight: As of before Xmas dinner, 200lbs

FoxTrot
12-26-2004, 07:51 PM
Sunday, December 26'th, 2004

Off Day

1:40pm - Woke up after bed at 4:30am - Daily MV and Flaxseed

7:30pm - Two Strawberry Poptarts - ?g Protein ?g Carbs ? Calories

7:50pm - Two Peanut Butter and Honey Sanwiches - 32g Protein 138g Carbs 1020 Calories

10:30pm - 5g Creatine - 75g Carbs 300 Calories

Diet Totals: Over 32g Protein, Over 213g Carbs, & Over 1320 Calories

FoxTrot
12-27-2004, 05:32 PM
Monday, December 27'th, 2004

Chest Day!

10:00am - Woke up after going to bed at ~4am. Not as much sleep as I usually get but at least I got up earlier today. Maybe I'll get my schedule straightened back out soon. Daily MV and Flaxseed.

12:30pm - Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

5:40pm - Tuna Sandwich - 42.5g Protein 44g Carbs 390 Calories

7:30pm - Out to eat, Salad, Bread, Garlic Bread, Steak, and Spaghetti

11:00pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

11:30pm - Chest Day!

Incline Dumbell Bench:
-65lbs 6 reps (+5lbs from last week)
-65lbs 6 reps (+5lbs from last week)
-65lbs 6 reps
*65lbs again next week.

Incline Dumbell Flys:
-35lbs 8 reps all 3 sets
*same weight next week to perfect form

Flat Dumbell Bench:
-65lbs 7 reps all 3 sets (+1 rep on each set from last week)
*65lbs again next week.

12:50 - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Diet Totals: Over 278.5g Protein, Over 267g Carbs, & Over 2713 Calories
Bed

FoxTrot
12-28-2004, 02:51 PM
Tuesday, December 28'th, 2004

Back/Ab Day

9:00am - Woke up after going to bed at ~2am

12:30pm - 6 Eggs, Peanutt Butter Sandwich, Saussage, and grapes - Over 40g Protein ? ?

3:45pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

4:15pm - Back and Abs

Cable Pull Down:
-200lbs 8 reps
-200lbs 8 reps (+1 rep from last week)
-200lbs 8 reps (+1 rep from last week)
*205lbs to start next week

Dumbell Low Rows:
-65lbs 6 reps all 3 sets (+5lbs on each set from last week
*65lbs next week

Crunches:
-4x25
*4x25 next week.


5:00pm - 5g Creatine - 75g Carbs 300 Calories

11:58pm - Nitrean - 76g Protein 24g Carbs 460 Calories

Diet Totals: Over 192g Protein, Over 198g Carbs, & Over 1520 Calories

fen2zla
12-28-2004, 06:36 PM
I need another back exercise, not exactly sure on what to add into my routine.

I would add in some deadlift's.

Edit: I tried looking at your routine, but it was all over the place. Care to write it down in one post? That way, if you like, others can help you out with some change's if need be.

FoxTrot
12-29-2004, 12:04 AM
I would add in some deadlift's.

Edit: I tried looking at your routine, but it was all over the place. Care to write it down in one post? That way, if you like, others can help you out with some change's if need be.

Hey, here is the routine I'm going with right now

Monday - Chest Day
Incline DB Press
Incline DB Flys
Flat DB Press

Tuesday - Back & Ab Day
Cable Pull Downs
DB Rows
4 sets of Crunches

Wednesday - Off Day

Thursday - Leg Day
Squats
Calf raise with squat bar
Leg Extensions
Leg Curls

Friday - Arm & Shoulder Day
DB Curls
DB Hammer Curls
Cable Pushdowns
French Curls
DB Shoulder Press
DB Lateral Raises

Saturday & Sunday - Off Days

All my lifts are done 3 sets, with 6-8 reps, with the exceptions of my Calf Raises and Crunches. Both of those are done 4 sets.

FoxTrot
12-29-2004, 06:40 PM
Wednesday, December 29'th, 2004

Off Day

12:45pm - Woke up after bed at ~2:30am, daily MV and Flaxseed.

2:00pm - Tuna Sandwich - 42.5g Protein 44g Carbs 390 Calories
Peanutt Butter Sandwich - 12g Protein 34g Carbs 350 Calories

6:45pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

9:00pm - 6" Spicy Italian from Subway - ? ? ?

12:00am - Another Double Serving of Nitrean - 76g Protein 24g Carbs 460 Calories

Diet Totals: Over 206.5g Protein, Over 201g Carbs, & Over 1960 Calories

Time for bed. Goal for tomorrow is to wake up at 8am and have a decent breakfast get my diet on track starting tomorrow.

fen2zla
12-29-2004, 11:32 PM
IMO I would change the routine, but if it's working for you then stick with it.


2:00pm - Tuna Sandwich - 42.5g Protein 44g Carbs 390 Calories
Peanutt Butter Sandwich - 12g Protein 34g Carbs 350 Calories

6:45pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Also, is that all you eat?

FoxTrot
12-29-2004, 11:45 PM
IMO I would change the routine, but if it's working for you then stick with it.



Also, is that all you eat?

What would you recommend on changing with the routine? I think I'm going to take your advice and add in Deadlifts on Back day. I had a totally different routine than what I'm doing now before I started this one a few weeks ago.

As for my eating habits... they have been screwy lately. A large part of that is due to the hollidays and being busy. I need to plan out an actual plan of what I'm going to eat each day and when to help me out in this department too. The schedule I've been keeping (when I go to bed and wake up) the past couple weeks hasn't helped me much either. At least I've been getting a lot of sleep though.

Still, I'm gaining weight and seem to be doing so steadily. I imagine I'll see a lot better improvements once I get my diet nailed down. I was pretty surprised when I weighed in at 200lbs on Christmas. My highest weight before all of my injurries was 180lbs and with the exception of my leg I'm stronger than I was then too. I actually dropped down to ~140lbs when all that happened. I'm not as strong as I was before my surgery last summer to remove my rod and pins, however, and I weighed a little less then.

On another note, I have more clearly defined my goals for myself over the past few days. I decided I'm going to keep trying to bulk and increase my caloric/protein intake until ~mid March. I'm also really going to try and get my leg back up to where it should be and needs to be. At that time I'm going to really assess my progress and make a decision to keep on bulking for longer or possibly switch to a maintnance/cutting phase for a brief period of time before bulking more.

fen2zla
12-30-2004, 12:09 AM
What would you recommend on changing with the routine? I think I'm going to take your advice and add in Deadlifts on Back day.

That's a good idea to incorporate deadlift's. Why not try something like:

Day 1.
Chest/Triceps

Day 2.
Off.

Day 3.
Legs/Shoulder's

Day 4.
Off.

Day 5.
Back/Biceps

Day 6 & 7 Off.

If you get your diet in order you should make great gain's.

FoxTrot
12-30-2004, 10:22 AM
Thursday, December 30'th, 2004

Leg Day

10:00am - Woke up after bed at ~2am. Didn't get up at 8 like I wanted.
6 Eggs - 36g Protein 0g Carbs 420g Calories
1 Slice of Bread - 4g Protein 22g Carbs 120 Calories

12:00pm - 6" Spicy Italian Sub from Subway

3:15pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

3:30pm - Leg Day

Squats:
-165lbs 8 reps
-175lbs 8 sets for the last two sets (+10lbs from last week)
*175lbs to start next week

Calf Raises with Squat Bar:
-175lbs, 4 sets by 12 reps (+10lbs from last week)
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-120lbs 8 reps all 3 sets (+5lbs from last week)
*125lbs next week

Leg Curs w/ machine using plates, laying flat on stomache:
-110lbs 8 reps first two sets (+1 rep each set)
-110lbs 7 reps
*Same weight next week, going for 8 reps on all sets

5:30pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

9:00pm - Regular Arbys Roast Beef - 21g Protein 34g Carbs 320 Calories

Diet Totals: Over 213g Protein, Over 254g Carbs, & Over 2380 Calories

FoxTrot
12-30-2004, 11:04 AM
That's a good idea to incorporate deadlift's. Why not try something like:

Day 1.
Chest/Triceps

Day 2.
Off.

Day 3.
Legs/Shoulder's

Day 4.
Off.

Day 5.
Back/Biceps

Day 6 & 7 Off.

If you get your diet in order you should make great gain's.

I used to use a routine similar to what you listed a while ago. I'm confused about what is better to do and why though. Why would it be better to work complementary muscle groups together than opposing muscle groups or vice versa?

I've done both types of routines before and one other that was totally different than both.

Thanks for your help and advice so far!

ryuage
12-31-2004, 07:43 AM
damn fox your numbers are jumping up fast... great job.

FoxTrot
12-31-2004, 02:54 PM
Friday, December 31'st, 2004

Arm Day

1:30pm - Woke up, Daily MV and Flaxseed. I feel horrible right now. Maybe it's due to being so busy yesterday and then staying out with friends from ~7pm-1am. At least I didn't drink. It's probably been about two months now since I have.

2:15pm - Tuna Sandwich - 47.5g Protein 44g Carbs 470 Calories

6:30pm - Two Ham and Cheese Sandwiches - 45g Protein 89g Carbs 790 Calories

9:15pm - Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

10:45pm - 5g Creatine - 75g Carbs 300 Calories

11:20pm - Arm Day

Dumbell Curls:
-40lbs 8 reps
-40lbs 8 reps (+1 rep from last week)
-40lbs 8 reps (+1 rep from last week)
*Going to use the same weight next week then move up

Dumbell Hammer Curls:
-40lbs 8 reps
-40lbs 8 reps
-40lbs 8 reps (+2 reps from last week)
*Same as above

French Curls (with a dumbell):
-70lbs 7 reps all 3 sets (+1 rep on each set from last week)
*Gotta work on hitting 8 reps

Cable Pushdowns:
-110lbs 8 reps (+2 reps from last week)
-110lbs 8 reps (+1 rep from last week)
-110lbs 8 reps (+1 rep from last week)
*Same weight next week, then moving up

Standing Dumbell Shoulder Press:
-40lbs 8 reps first two sets (+1 rep for each set from last week)
-40lbs 6 reps
*Need to hit 8 reps on all sets. These KILLED today.

Lateral Dumbell Raises:
-25lbs 7 reps
-25lbs 7 reps
-25lbs 7 reps (+1 rep from last week)
*Need to hit 8 reps

I totally didn't feel like lifting tonight but I made myself. Besides being depressed all day, one of the reasons I stayed home tonight instead of going out for New Years Eve was because I hadn't lifted yet and knew if I went out I wouldn't be able to today.

12:50am - 5g Creatine - 75g Carbs 300 Calories

1:30am - Chicken and Tortilini - ? ? ?

2:00am - Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

Diet Totatls: - Over 260.5g Protein, Over 429g Carbs, & Over 3466 Calories

FoxTrot
01-01-2005, 12:50 AM
damn fox your numbers are jumping up fast... great job.

Thanks bro. I'm doing my best to stay motivated and hang in there so hopefully I'll keep going up.

fen2zla
01-01-2005, 02:24 AM
I used to use a routine similar to what you listed a while ago. I'm confused about what is better to do and why though. Why would it be better to work complementary muscle groups together than opposing muscle groups or vice versa?

Both idea's work. It's a personal choice, so do what work's for you, and when thing's start to stagnate switch thing's up.

Just keep lifting hard, eating right, and getting enough rest and you are bound to grow. Keep up the good work in 2005!

FoxTrot
01-01-2005, 05:39 PM
Saturday, January 1'st, 2005

11:45am - Woke up after bed at ~3am. Daily MV and Flaxseed

2:15pm - Two Hot Pockets - 22g Protein 82g Carbs 720 Calories

5:40pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

7:15pm - Steak and Potato - ? ? ?

Diet Totals: - Over 98g Protein, Over 181g Carbs, & Over 1480 Calories

FoxTrot
01-02-2005, 08:53 PM
Sunday, January 2'nd, 2005

Off Day

3:00pm - Woke up, Daily MV and Flaxseed

3:30 - One and One half ham and cheese sandwiches - ? ? ?

8:00 - Spaghetti and Meatballs, grean beans, and two slices of bread ? ? ?

9:30pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Diet Totals: - Over 76g Protein, Over 99g Carbs, & Over 760 Calories

FoxTrot
01-03-2005, 05:04 PM
Monday, December 3'rd, 2004

Chest Day

3:00pm - Woke up, daily mv and flaxseed

4:30pm - Two Poptarts - 4g Protein 76g Carbs 400 Calories

5:00pm - Ham and Cheese Sandwich - 27g Protein 45g Carbs 410 Calories

8:00pm - Tacos, Corn, Three Bean Salad thing, Rice - ? ? ?

9:45pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

11:00pm - Chest Day!

Incline Dumbell Bench:
-65lbs 8 reps (+2 reps from last week)
-65lbs 7 reps (+1 rep from last week)
-65lbs 7 reps (+1 rep from last week)
*65lbs again next week.

Incline Dumbell Flys:
-35lbs 8 reps all 3 sets
*40lbs next week

Flat Dumbell Bench:
-65lbs 8 reps all 3 sets (+1 rep on each set from last week)
*65lbs again next week, will move it up after I hit 8 reps on all my incline sets

12:15am - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories
1 Pear - ? ? ?

Diet Totals: - Over 183g Protein, Over 319g Carbs, & Over 2330 Calories

FoxTrot
01-04-2005, 02:45 PM
Tuesday, January 4'th, 2005

Back Day

1:30pm - Woke up, Daily MV and Flaxseed

2:45pm - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories

5:00pm - Ham and Cheese Sandwich - 27g Protein 45g Carbs 410 Calories

8:00pm - Pork Roast, Peas, and Tortilini - ? ? ?

10:00pm - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories

11:00pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

11:30pm - Back and Abs

Cable Pull Down:
-205lbs 8 reps all 3 sets (+5lbs on each set from last week)
*210lbs next week

Dumbell Low Rows:
-65lbs 7 reps all 3 sets (+1 rep on each set from last week)
*65lbs next week

Crunches:
-4x25
*4x30 next week.

*Adding in deadlifts next week

1:00am - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Diet Totals: - Over 260g Protein, Over 331g Carbs, & Over 2670 Calories

FoxTrot
01-05-2005, 03:34 PM
Wednesday, January 5'th, 2005

Off Day

3:00pm - Woke up after bed at ~4am. I really need to get my schedule back on track. I also need to get myself out of bed. I'll wake up at a decent time but just can't make myself get up and I end up falling back asleep for a while. Anyways, Daily MV and Flaxseed.

3:30pm - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories

5:00pm - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories

6:30pm - Sloppy Joes, Taquitos, Green beans.

10:00pm - 5g Creatine - 75g Carbs 300 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

1:00am - Two Peanut Butter Sandwiches - 32g Protein 100g Carbs 860 Calories
1 Apple - ? ? ?

Diet Totals: Over 189g Protein, Over 287g Carbs, & Over 2360 Calories

FoxTrot
01-06-2005, 03:58 PM
Thursday, January 6'th, 2005

Leg Day

3:00pm - Woke up after bed at ~4am. Daily MV and Flaxseed.

4:00pm - 5g Creatine - 75g Carbs 300 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

6:15pm - Leg Day

Squats:
-175lbs 8 reps (+10lbs from last week)
-175lbs 8 reps
-185lbs 8 reps (+10lbs from last week)
*185lbs to start next week

Calf Raises with Squat Bar:
-185lbs, 4 sets by 15 reps (+10lbs from last week)
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-125lbs 8 reps all 3 sets (+5lbs from last week for each set)
*130lbs next week

Leg Curs w/ machine using plates, laying flat on stomache:
-110lbs 8 reps
-110lbs 8 reps
-110lbs 8 reps (+1 rep from last week)
*115lbs next week

7:20pm - 5g Creatine - 75g Carbs 300 Calories
Chicken Grilled Stuft Burrito from Taco Bell - 35g Protein 76g Carbs 680 Calories

10:30pm - Chicken Grilled Stuft Burrito from Taco Bell - 35g Protein 76g Carbs 680 Calories

11:30pm - Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

Diet Totals: - 238g Protein, 448g Carbs, & 3566 Calories

FoxTrot
01-07-2005, 03:39 PM
Friday, January 7'th, 2005

Arm & Shoulder Day!

11:45am - Woke up after bed some time early in the morning. Laid in bed for a while not able to fall asleep. Daily MV and Flaxseed.

12:30pm - Chicken Grilled Stuft Burrito from Taco Bell - 35g Protein 76g Carbs 680 Calories

4:00pm - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories

6:15pm - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories
Gatorade - 28g Carbs 100 Calories

7:30pm - A little bit of Tombstone Pizza... - ? ? ?

10:20pm - 5g Creatine mixed with Gatorade - 28g Carbs 100 Calories (Ran out of Cell-tech, now using at large nutrition creatine)
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

11:30pm - Arm Day!

Dumbell Curls:
-40lbs 8 reps
-40lbs 8 reps
-40lbs 8 reps
*45lbs next week

Dumbell Hammer Curls:
-40lbs 8 reps
-40lbs 8 reps
-40lbs 8 reps
*Same as above

French Curls (with a dumbell):
-70lbs 8 reps all 3 sets (+1 rep on each set from last week)
*70lbs again next week then moving up to 75lbs

Cable Pushdowns:
-110lbs 8 reps
-110lbs 8 reps
-110lbs 8 reps
*115lbs next week

Standing Dumbell Shoulder Press:
-40lbs 8 reps
-40lbs 8 reps
-40lbs 7 reps (+1 rep from last week)
*Need to hit 8 reps on all sets.

Lateral Dumbell Raises:
-25lbs 8 reps (+1 rep from last week)
-25lbs 8 reps (+1 rep from last week)
-25lbs 8 reps (+1 rep from last week)
*Probably going to use the same weight on these for another two weeks.

1:30am - 5g Creatine mixed with Gatorade - 28g Carbs 100 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

2:30am - Tuna Sandwich - 40.5g Protein 44g Carbs 370 Calories

Diet Totals: Over 308.5g Protein, Over 340g Carbs, & Over 3010 Calories

FoxTrot
01-08-2005, 01:56 AM
Just a quick question for anyone who reads this. Should I up my sets for each lift to 4 or keep doing 3 sets for each lift?

FoxTrot
01-08-2005, 02:59 PM
Saturday, January 8'th, 2005

Off Day

11:45am - Woke up. Daily MV and Flaxseed

2:45pm - 5 Eggs - 30g Protein 0g Carbs 350 Calories

8:00pm - Full rack of bbq ribs & 7 California Rolls - ? ? ?

10:00pm-1:00am - 1 Long Island and 2 Long Beaches

2:00am - Gatorade - 28g Carbs 100 Calories

Diet Totals: Over 30g Protein, Over 28g Carbs, & Over 450 Calories
*dang

fen2zla
01-08-2005, 08:25 PM
Just a quick question for anyone who reads this. Should I up my sets for each lift to 4 or keep doing 3 sets for each lift?

It's a personal choice. Are you getting good result's from 3 set's? If so I would recommend sticking to 3.

Maybe you could do 4 set's on thing's like deadlift, squat's and bench. What I have done in the past is if I was feeling good and felt like doing an extra set of say deadlift's, I would put on a bit more weight than what I had used for the last set, and try to get 3 or 4 (assuming I was doing ~8 rep's on the other set's) good quality rep's in, with good form. I have no scientific research to say it would make me stronger or bigger or anything though! It was probably a waste of time, but it felt good :) Just don't go putting on so much weight that your form suffer's and you injure yourself.

FoxTrot
01-10-2005, 11:52 AM
Sunday, January 9'th, 2005

11:45am - Woke Up, Daily MV and Flaxseed

8:00pm - Chicken, Tater Tots, Two slices of buttered bread, and kiwi - ? ? ?

2:00am - 5g Creatine in 16oz gatorade - 28g Carbs 100 Calories

Diet Totals - Over 0g Protein, Over 28g Carbs, & Over 100 Calories

FoxTrot
01-10-2005, 11:56 AM
Monday, January 10'th, 2005

9:30am - Woke up, daily MV and Flaxseed

10:30am - Bunch of leg exercises w/ 5lb ankle weight and some stretches. I don't really know how or when to add these into my routine but I really need to do them to get my leg built up again, especially my hip where I was cut into.

11:30am - 16oz Green Tea - 38g Carbs 100 Calories

8:00pm - Chicken/Cheese Enchiladas, Broccoli, Buttered Bread - ? ? ?

11:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Nitrean w/milk - 76g Protein 24g Carbs 460 Calories

1:00am - Chest Day

Incline Dumbell Bench:
-65lbs 8 reps
-65lbs 8 reps (+1 rep from last week)
-65lbs 8 reps (+1 rep from last week)
*70lbs next week

*Decided that I was only going to do Incline today due to starting to get a cold, being exhausted, and having a headache. 70lbs next week on incline and flat bench

1:20am - 5g Creatine in 16oz gatorade - 28g Carbs 100 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Diet Totals - Over 152g Protein, Over 104g Carbs, & Over 1120 Calories

FoxTrot
01-11-2005, 05:41 PM
Tuesday, January 11'th, 2005

Back Day

4:00pm - Woke up, Daily MV and Flaxseed
16oz Green Tea - 36g Carbs 100 Calories

5:00pm - Turkey and Cheese Sandwich - ? ? ?

8:00pm - Couple slices of pizza and a couple wings - ? ? ?

11:30pm - 5g Creatine in 16oz gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

12:30am - Back and Abs

Cable Pull Down:
-210lbs 8 (+5lbs from last week)
-210lbs 8 (+5lbs from last week)
-210lbs 6 (+5lbs from last week)
*210lbs next week

SLDL's:
-135lbs 6 reps all 3 sets
*Same weight next time

Dumbell Low Rows:
-65lbs 8 reps all 3 sets (+1 rep on each set from last week)
*65lbs next week

Crunches:
-4x30
*4x35 next week.

*felt horrible still but stuck it out and lifted

1:30am - 5g Creatine in 16oz Green Tea - 36g Carbs 140 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

Diet Totals - Over 168g Protein, Over 246g Carbs, and Over 1946 Calories

FoxTrot
01-12-2005, 02:54 PM
Wednesday, December 12'th, 2005

Off Day

8:00am - Daily MV and Flaxseed
Turkey and Cheese Sandwich - ? ? ?
Banana - ? ? ?
Orange - ? ? ?

12:00pm - Two Poptarts

3:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

8:00pm - Chicken Enchiladas, peas, chicken, and a slice of buttered bread - ? ? ?

Diet Totals - Over 84g Protein, Over 101g Carbs, and over 903 Calories

FoxTrot
01-13-2005, 04:07 PM
Thursday, January 13'th, 2005

Leg Day

2:00pm - Daily MV and Flaxseed

3:45pm - 5g Creatine in 16oz gatorade - 28g Carbs 100 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

4:25pm - Ham and Cheese Sandwich - 27g Protein 53g Carbs 460 Calories

6:20pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

8:30pm - Chicken, Green Beans, Corn - ? ? ?
16oz Gatorade - 28g Carbs 100 Calories

10:30pm - Two Strawberry Poptarts - 4g Protein 76g Carbs 400 Calories

11:30pm - Leg Day!

Squats:
-185lbs 8 reps (+10lbs from last week)
-185lbs 6 reps (+10lbs from last week)
-185lbs 6 reps
*185lbs again next week

Calf Raises with Squat Bar:
-185lbs, 4 sets by 15 reps
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-130lbs 8 reps all 3 sets (+5lbs from last week for each set)
*130lbs next week again before moving up

Leg Curs w/ machine using plates, laying flat on stomache:
-115lbs 6 reps all 3 sets (+5lbs from last week)
*115lbs next week, working on upping the reps

1:00am - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

Diet Totals - Over 231.5g Protein, Over 360g Carbs, & Over 2958 Calories

FoxTrot
01-14-2005, 02:06 PM
Friday, January 14'th, 2005

Arm Day!

1:30pm - Daily MV and Flaxseed

3:00pm - Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

4:30pm - Driving Range

6:30pm - Subway Spicy Italian 1' long - ? ? ?

8:00pm - Groupper (however you spell it, the fish) - ? ? ?

1:45am - 5g Creatine in Water - poop
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

2:45am - Arm Day!

Dumbell Curls:
-45lbs 6 reps (+5lbs)
-45lbs 6 reps (+5lbs)
-45lbs 6 reps (+5lbs)
*45lbs again next week

Dumbell Hammer Curls:
-45lbs 6 reps (+5lbs)
-45lbs 6 reps (+5lbs)
-45lbs 6 reps (+5lbs)
*Same as above

French Curls (with a dumbell):
-70lbs 8 reps all 3 sets
*75lbs next week

Cable Pushdowns:
-115lbs 6 reps (+5lbs)
-115lbs 6 reps (+5lbs)
-115lbs 6 reps (+5lbs)
*115lbs again next week

Standing Dumbell Shoulder Press:
-40lbs 8 reps
-40lbs 8 reps
-40lbs 8 reps (+1 rep from last week)
*40lbs again next week then moving up

Lateral Dumbell Raises:
-25lbs 8 reps
-25lbs 8 reps
-25lbs 8 reps
*Same weight next week

4:00am - 5g Creatine in water
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Diet Totals - Over 236g Protein, Over 121g Carbs, & Over 1723 Calories

FoxTrot
01-17-2005, 08:53 PM
Saturday, January 15'th, 2005

1:30pm - Bowl of Oatmeal - ? ? ?

3:00pm - Tukery and Cheese Sandwich - ? ? ?

8:00pm - Sushi - ? ? ?

Diet Totals - ? ? ?

FoxTrot
01-17-2005, 08:54 PM
Sunday, January 16'th, 2005

Off Day

9:00pm - Two Tacos, Peas, Corn

fen2zla
01-17-2005, 11:20 PM
I notice question mark's after a lot of the food's you are eating. Check out www.fitday.com and enter in your food's and get a better C/P/F and calorie breakdown. It take's awhile to enter in the custom food's, but when you do that it's nice and simple and fast, and no more question mark's. :)

FoxTrot
01-18-2005, 03:14 AM
Monday, January 17'th, 2005

Chest Day

5:00pm - Two Hotpockets - ? ? ?

8:00pm - Four Hotdogs, Grean Beans, Fries - ? ? ?

3:14am - 5g Creatine in Water
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

3:40am - Chest Day

Incline Dumbell Bench:
-70lbs 6 reps all 3 sets (+5lbs on each set)
*70lbs again next week.

Incline Dumbell Flys:
-35lbs 8 reps all 3 sets
*did 35's again one more time, 40's next week.

Flat Dumbell Bench:
-70lbs 6 reps all 3 sets (+5lbs on each set)
*70lbs again next week.

Diet Totals - Over 76g Protein, Over 24g Carbs & Over 460 Calories

FoxTrot
01-18-2005, 11:32 PM
Tuesday, January 18'th, 2005

Back??? and Ab Day

9:00am - Woke up, Daily MV and Flaxseed

7:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

8:30pm - Cube Steak, Two Muffins, Tortilini - ? ? ?

11:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

Back Day? - Tweaked something in my back somehow, not going to risk screwing something up. I know all too well how much it sucks having injurries (lifting related or other). Abs are still a go though:

-4x35 Crunches
*4x40 next week

FoxTrot
01-18-2005, 11:35 PM
Thanks for looking out fen2zla, I appreciate it. I'm checking out that site you linked for me right now. It will deffinately be nice to fill in the holes in my diet recordings.

Speaking of my diet, I really need to crack down and get on top of it. I'm not going to make any excuses or try to reason why I haven't been up to par with it. It needs to be on track, period.

FoxTrot
01-19-2005, 03:15 PM
Wednesday, January 19'th, 2005

Off Day

8:00am - Woke up, Daily MV and Flaxseed

12:30pm - Turkey and Cheese Sandwich - ? ? ?

2:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories

5:45pm - Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

FoxTrot
01-20-2005, 05:07 PM
Thursday, January 20'th, 2005

Leg Day

4:45pm - Sub Sandwich

5:00pm - Daily MV and Flaxseed

8:00pm - Another half of a Sub

11:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

12:00am - Blowing off legs, not gonna lie about it. Depressed as hell.

FoxTrot
01-22-2005, 03:52 PM
Friday, January 21'st, 2005

Arm Day

:( - didn't really eat much today or lift due to various reasons

FoxTrot
01-22-2005, 03:53 PM
Saturday, January 22'nd, 2005

1:30pm - Eggs, Bacon, and English Muffins

4:00pm - Daily MV and Flaxseed
Two Hot Pockets

fen2zla
01-22-2005, 08:21 PM
Friday, January 21'st, 2005

Arm Day

:( - didn't really eat much today or lift due to various reasons

Don't worry about it too much. Just keep lifting hard and you will see result's. One day off isn't going to hurt.

FoxTrot
01-23-2005, 08:11 PM
Sunday, January 23'rd, 2005

Off Day

1:30pm - Eggs and Two slices of toast

4:00pm - Turker and Cheese Sandwich

8:00pm - Tater Tots, 1 & 1/2 hamburgers, and a pickle

12:00am - 5g Creatine mixed in Nitrean w/ milk - 76g Protein 24g Carbs 460 Calories

FoxTrot
01-24-2005, 12:58 PM
Monday, January 24'th, 2005

CHEST DAY

8:00am - Daily MV and Flaxseed

1:00pm - 5g Creatine in Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

3:15pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

5:10pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

8:45pm - Chicken Grilled Stuft Burrito from Taco Bell - 35g Protein 76g Carbs 680 Calories
Soft Taco - 10g Protein 21g Carbs 210 Calories

10:45pm - CHEST DAY!!!!!!!!

Incline Dumbell Bench:
-70lbs 7 reps (+1 rep)
-70lbs 6 reps
-70lbs 6 reps
*70lbs again next week.

Incline Dumbell Flys:
-40lbs 6 reps all 3 sets (+5lbs on each set)
*40's again next week.

Flat Dumbell Bench:
-70lbs 7 reps (+1 rep)
-70lbs 7 reps (+1 rep)
-70lbs 6 reps
*70lbs again next week.

11:50pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

Diet Totals - 294g Protein, 371g Carbs, & 3666 Calories

fen2zla
01-24-2005, 10:34 PM
Monday, January 24'th, 2005

CHEST DAY

8:00am - Daily MV and Flaxseed

1:00pm - 5g Creatine in Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

3:15pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

5:10pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

8:45pm - Chicken Grilled Stuft Burrito from Taco Bell - 35g Protein 76g Carbs 680 Calories
Soft Taco - 10g Protein 21g Carbs 210 Calories


What happened to breakfast?!

FoxTrot
01-24-2005, 11:50 PM
What happened to breakfast?!

school :(
i'm trying to make up for it though

FoxTrot
01-25-2005, 11:23 AM
Tuesday, January 25'th, 2005

Back Day! (and ab)

10:45am - Daily MV and Flaxseed
Breakfast Bar - 2g Protein 27g Carbs 140 Calories
20oz Gatorade - 35g Carbs 125 Calories

1:00pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

4:00pm - 2 Hot Pockets - 22g Protein 82g Carbs 720 Calories
5g Creatine in 20oz Gatorade - 35g Carbs 125 Calories

8:30pm - Lasagna - ~18.25g Protein 45.21g Carbs ~350 Calories
Grean Beans - ~2g Protein ~7.85g Carbs ~34.1 Calories
Slice of Bread - 4g Protein 25g Carbs 130 Calories

10:30pm - Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

11:30pm - Back and Abs

Cable Pull Down:
-210lbs 8
-210lbs 8
-210lbs 8 (+2 reps)
*220lbs next week

SLDL's:
-135lbs 6 reps
-135lbs 7 reps (+1 rep)
-135lbs 6 reps
*Same weight next time

Dumbell Low Rows:
-65lbs 8 reps all 3 sets
*65lbs next week

Crunches:
-4x40 (+5 reps each set)
*4x45 next week.

Reverse Crunches:
-4x20
*4x25 next week

2:00am - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

Diet Totals - 256.75g Protein, 481.06g Carbs, & 3865.1 Calories

FoxTrot
01-26-2005, 10:23 AM
Wednesday, January 26'th, 2005

Off Day

8:30am - Daily MV and Flaxseed
Breakfast Bar - 2g Protein 27g Carbs 140 Calories

2:30pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories
5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories

7:00pm - Yogurt - 5g Protein 19g Carbs 100 Calories

8:30pm - Chicken, Peas and Corn, Bread, Mashed Potatos - ? ? ?

Diet Totals - Over 47.5g Protein, Over 124g Carbs, & Over 875 Calories

FoxTrot
01-27-2005, 12:20 PM
Thursday, January 27'th, 2005

Leg Day

12:20pm - Daily MV and Flaxseed

2:30pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories

4:20pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

9:00pm - Two Enchiladas -
Corn -
Bread -
16oz Gatorade - 28g Carbs 100 Calories

10:00pm - LEG DAY MOFO!

Squats:
-185lbs 8 reps
-185lbs 8 reps (+2 reps)
-185lbs 8 reps (+2 reps)
*185lbs again next week to ensure good form, then up to 195! ALMOST BACK UP IN THE 200's!!!!!! YEA

Calf Raises with Squat Bar:
-185lbs, 4 sets by 15 reps
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-130lbs 8 reps all 3 sets
*135lbs next week

Leg Curs w/ machine using plates, laying flat on stomache:
-115lbs 8 reps (+2 reps)
-115lbs 7 reps (+1 rep)
-115lbs 6 reps
*115lbs next week, working on upping the reps

I'm feeling good. I even have a slight cold and lifted through it. I love lifting. I've been noticing some good gains lately too. Strength and size. I'm going to make a progress/goal update later. My diet still needs a lot of work. Some days I think I do pretty well but on other's it's like wtf... still, i'm making gains, just makes me feel even more motivated to get my diet down cuz then the gains can only get even better!!

11:10pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

FoxTrot
01-31-2005, 06:52 AM
Friday, January 28'th, 2005

Arm Day

6:45pm - Burger - 37g Protein 39g Carbs 330 Calories
Fries - 7g Protein 54g Carbs 125 Calories

Diet Totals - 44g Protein, 93g Carbs, & 455 Calories

*Didn't lift or eat much today :bang:

FoxTrot
01-31-2005, 06:53 AM
Saturday, January 29'th, 2005

Off Day

1:00pm - 1 and 1/2 Ham and Cheese Sandwich

7:00pm - Chilli and Bread

:bang:

FoxTrot
01-31-2005, 06:55 AM
Sunday, January 30'th, 2005

Off Day

1:30pm - Oatmeal

3:30pm - 1 and 1/2 Ham and Cheese Sandwhich

9:00pm - Tuna Sandwich - 40.5g Protein 50g Carbs 535 Calories
5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories

Diet Totals - Over 40.5g Protein, Over 78g Carbs, & Over 635 Calories

:bang:

FoxTrot
01-31-2005, 06:56 AM
Monday, January 31'st, 2005

Chest Day

6:45am - Daily MV and Flaxseed
5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ Milk - 84g Protein 73g Carbs 803 Calories

11:30am - Tuna Sandwich - 42.5g Protein, 38g Carbs, 350 Calories

2:00pm - Breakfast Bar -

9:30pm - Foot Long Spicy Italian (Subway) -

*not lifting tonight, started out and my energy just isn't there. Stayed up all night last night so I guess that would explain it. I figure it probably isn't the best thing to do lifting on 0 hrs of sleep. Pissed about it

fen2zla
01-31-2005, 09:11 AM
Diet Totals - 44g Protein, 93g Carbs, & 455 Calories

*Didn't lift or eat much today :bang:

You can say that again!
Only 455 calories? That should be breakfast, not your daily total!
Anyways don't get discouraged. You need to get into a rhythm, it makes things alot easier.

FoxTrot
02-01-2005, 12:59 PM
Tuesday, Februrary 1'st, 2005

Back & Ab Day

12:45pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories
Daily MV and Flaxseed

1:30pm - Back and Abs

Cable Pull Down:
-220lbs 6 reps (+10lbs each set)
*220lbs again next week

SLDL's:
-135lbs 7 reps (+1 rep)
-135lbs 7 reps
-135lbs 7 reps (+1 rep)
*Same weight next time

Dumbell Low Rows:
-65lbs 8 reps all 3 sets
*65lbs next week

Forearm dumbell walks:
-65lbs

Crunches:
-4x45 (+5 reps each set)
*4x50 next week.

Reverse Crunches:
-4x25
*4x30 next week

4:50pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

9:00pm - Tortilla Chicken Soup
2 dozen Buffalo Wings

FoxTrot
02-03-2005, 11:28 AM
Wednesday, February 2'nd, 2005

Off Day

1:00pm Two Turkey and Cheese Sandwiches

FoxTrot
02-03-2005, 11:29 AM
Thursday, February 3'rd, 2005

Leg Day

11:30am - Daily MV and Flaxseed

1:00pm - Two Hot Pockets

5:00pm - Tuna Sandwich

8:00pm - Two BLT's
Broccoli
Carrots

9:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk -

10:00pm - Leg Day

Squats:
-185lbs 8 reps
-185lbs 8 reps
-185lbs 8 reps
*195lbs next week!

Calf Raises with Squat Bar:
-185lbs, 4 sets by 15 reps
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-135lbs 8 reps all 3 sets (+5lbs each set)
*135lbs next week again

Leg Curs w/ machine using plates, laying flat on stomache:
-115lbs 8 reps
-115lbs 7 reps
-115lbs 6 reps
*115lbs next week, working on upping the reps


Threw up while resting after my 2nd squat set... about 2-4oz of liquid. I think it was because I was so full/bloated more than anything else. Looked mostly like water.

PizDoff
02-03-2005, 11:34 AM
Don't seem to be seeing too many green and coloured veggies in there.
For breakfast, keep trying to grab a granola bar or something in ya to get more cals.
Try to get sleeping regular, it will really help with getting meals regularly as well.

Keep up the hard work.

FoxTrot
02-04-2005, 04:13 PM
Friday, February 4'th, 2005

Arm & Shoulder Day!

1:30pm - Foot Long Spicy Italian from Subway

5:00pm - 5g Creatine in 16oz Gatorade
Opticen w/ milk

5:10pm - Arm Day!

Dumbell Curls:
-45lbs 6 reps
-45lbs 6 reps
-45lbs 6 reps
*45lbs again next week

Dumbell Hammer Curls:
-45lbs 6 reps
-45lbs 6 reps
-45lbs 6 reps
*Same as above

French Curls (with a dumbell):
-70lbs 8 reps all 3 sets
*75lbs next week

Cable Pushdowns:
-115lbs 6 reps
-115lbs 6 reps
-115lbs 6 reps
*115lbs again next week

Standing Dumbell Shoulder Press:
-40lbs 8 reps

Had to cut lifting short. Going to try and do my other two shoulder press sets later along with 3 sets of lateral raises

12:30am - Hamburger and Fries

FoxTrot
02-06-2005, 01:43 PM
Saturday, February 5'th, 2005

Off Day

3:00pm - Yogurt

6:00pm - Steak, Buffalo Wings, Spinach & Artichoke dip

2:00am - Yogurt

FoxTrot
02-06-2005, 01:44 PM
Sunday, Feburary 6'th, 2005

Off Day

1:30pm - Two Corndogs & an Orange

4:45pm - 6 miniburgers - 45g Protein 69g Carbs 930 Calories

7:00pm - Meat and Cheese Sub Sandwhich and Mac & Cheese

FoxTrot
02-07-2005, 08:36 AM
Monday, February 7'th, 2005

Chest Day

8:30am - Daily MV and Flaxseed
Breakfast Bar - 2g Protein 27g Carbs 140 Calories

12:00pm - Huge fricken Sub

1:00pm - 16oz Gatorade - 28g Carbs 100 Calories

9:00pm - 10 Buffalo Chicken Strips
Two Slices of Bread - 10g Protein 38g Carbs 200 Calories
16oz Gatorade - 28g Carbs 100 Calories

11:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk -

*Skipped lifting tonight. The cold I have had for the past few weeks has gotten progressively worse. I think I may have strep throat. Going to the doctor on Tuesday at 1:15pm.

FoxTrot
02-08-2005, 11:06 AM
Tuesday, February 8'th, 2005

Back and Ab Day

9:30am - Daily MV and Flaxseed
Breakfast Bar

4:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk -

7:30pm - Teriyaki Chicken and Sushi -

*No lifting today, decided to hold off until i kick the rest of my congestion and strep throat

FoxTrot
02-10-2005, 10:52 AM
Wednesday, February 9'th, 2005

Off Day

2:00pm - Sicilian Pizza and bread

8:00pm - Hamburger Helper and Bread

FoxTrot
02-10-2005, 10:53 AM
Thursday, February 10'th, 2005

Leg Day

11:00am - Daily MV and Flaxseed
Breakfast Bar -

3:00pm - 6 mini burgers

7:00pm - Two Hamburgers, Hotdog, and rice

FoxTrot
02-11-2005, 11:13 PM
Friday, February 11'th, 2005

Arm Day

12:00pm - Breakfast Bar, Two Hot Pockets, Daily MV and Flaxseed

4:00pm - Chips and Salsa

8:00pm - Chipotle Steak Burrito

FoxTrot
02-12-2005, 02:23 PM
Saturday, February 12'th, 2005

Off Day

2:15pm - Two Cherry Poptarts - 4g Protein 76g Carbs 400 Calories
Daily MV and Flaxseed

2:30pm - Two Hot Pockets - 26g Protein 69g Carbs 710 Calories

5:20pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

9:30pm - Bruschetta, Chicken Quesadilla, pork, Fries - ?

FoxTrot
02-13-2005, 01:01 PM
Sunday, February 13'th, 2005

Off Day

1:00pm - Daily MV and Flaxseed
V8 Drink - 6g Protein 40g Carbs 180 Calories

*Strep and congestion is finally going away, going to plan on chest day tomorrow!

2:00pm - Two Ham and Cheese Wraps - ?

4:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

7:00pm - Little bit of unbuttered popcorn - ?

9:45pm - Cheddar Cheese, Spinach, and Artichoke Fondue with apple, bread, chips, and diff veggies - ?
California Salad - ?
Lobster Tail, Filet Mignon, Tiger Shrimp, Chicken Breast, Teriyako Sirloin, and some other steak type thing - ?
Strawberries, Bananas, Marshmellows, and a small piece of cheesecake in chocolate fondue.

FoxTrot
02-14-2005, 05:31 PM
Monday, February 14'th, 2005

Chest Day

8:30am - Daily MV and Flaxseed

11:45am - Balance Bar - 15g Protein 22g Carbs 210 Calories

3:30pm - Cliff Bar - 12g Protein 40g Carbs 250 Calories

5:15pm - Quaker Oats Fruit Crunch Bar - 2g Protein 31g Carbs 160 Calories

5:30pm - Snickers Marathon Bar - 14g Protein 18g Carbs 160 Calories

8:45pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Enchiladas, Rice, Beans, and Corn - ?

9:00pm - Chest Day!

Incline Dumbell Bench:
-70lbs 6 reps
-70lbs 6 reps
-70lbs 6 reps
*70lbs again next week.

Incline Dumbell Flys:
-40lbs 6 reps all 3 sets
*40's again next week.

Flat Dumbell Bench:
-70lbs 6 reps
-70lbs 6 reps
-70lbs 6 reps
*70lbs again next week.

*Only slept a couple hours last night and had a nap for maybe 2 and 1/2 hrs today. Pissed off, stressed out, mad, tired, depressed, but I still lifted. Lifting felt good, was hard but felt good. Exerting some energy and aggression in a positive way might have made me feel a little better.

9:55pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

FoxTrot
02-15-2005, 05:37 PM
Tuesday, February 15'th, 2005

Back and Ab Day

1:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

5:30pm - Lunchable - 16g Protein 66g Carbs 450 Calories

8:00pm - Steak, Potatos, Green Beans - ?

8:55pm - Back and Abs

Cable Pull Down:
-220lbs 7 reps (+1 rep each set)
*220lbs again next week

SLDL's:
-135lbs 7 reps
-135lbs 7 reps
-135lbs 7 reps
*Same weight next time

Dumbell Low Rows:
-65lbs 8 reps all 3 sets
*65lbs again next week then 70's

Forearm dumbell walks:
-65lbs

Crunches:
-4x50 (+5 reps each set)
*4x50 next week.

Reverse Crunches:
-4x30
*4x35 next week

10:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

FoxTrot
02-17-2005, 10:01 AM
Wednesday, February 16'th, 2005

Off Day

8:30am - Daily MV and Flaxseed
Blance Bar - ?

5:30pm - Pan Asian Noodles (with beef) - ?
Bunch of sushi - ?

FoxTrot
02-17-2005, 10:02 AM
Thursday, February 17'th, 2005

Leg Day

9:30am - Daily MV and Flaxseed

10:00am - Subway Spicy Italian - ?

7:55pm - Cliff Bar - 10g Protein 44g Carbs 250 Calories
Soy Nuts - 38.5g Protein 31.5g Carbs 455 Calories
5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories

8:30pm - Little bit of Chicken, Rice, and Beans

9:30pm - Leg Day

Squats:
-195lbs 6 reps (+10lbs each set)
*195lbs again next week!

Calf Raises with Squat Bar:
-195lbs, 4 sets by 15 reps
*Squat weight will be used next week, again.

Seated Leg Extensions w/ machine using plates:
-135lbs 8 reps all 3 sets
*140lbs next week

Leg Curs w/ machine using plates, laying flat on stomache:
-115lbs 8 reps
-115lbs 8 reps (+1 rep)
-115lbs 6 reps
*115lbs next week, working on upping the reps

11:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

FoxTrot
02-18-2005, 05:00 PM
Friday, February 18'th, 2005

Arm Day

3:00pm - Philly Cheese Steak Sandwhich - ?

5:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories
Daily MV and Flaxseed

5:15pm - Arm Day!

Dumbell Curls:
-45lbs 6 reps
-45lbs 6 reps
-45lbs 6 reps
*45lbs again next week

Dumbell Hammer Curls:
-45lbs 6 reps
-45lbs 6 reps
-45lbs 6 reps
*Same as above

French Curls (with a dumbell):
-75lbs 6 reps all 3 sets (+5lbs each set)
*75lbs again next week

Cable Pushdowns:
-115lbs 8 reps (+2 reps)
-115lbs 8 reps (+2 reps)
-115lbs 8 reps (+2 reps)
*115lbs again next week

Standing Dumbell Shoulder Press:
-40lbs 8 reps
-40lbs 8 reps
-40lbs 8 reps
*same weight next week

Lateral Dumbell Raises:
-25lbs 8 reps
-25lbs 8 reps
*same weight next week

5:50pm - 5g Creatine

12:00am - Steak and Cheese Omlet - ?
Whole grain and oat pancakes - ?
Two Scrambled Eggs - ?

FoxTrot
02-19-2005, 02:42 PM
Saturday, February 19'th, 2005

Off Day

2:30pm - Daily MV and Flaxseed

7:30pm - Two Grilled Chicken Burritos

FoxTrot
02-21-2005, 01:47 PM
Sunday, February 20'th, 2005

Off Day

11:00am - Grilled Chicken Burrito
Daily MV and Flaxseed

8:30pm - Steak, Corn, Mac n Cheese

11:00pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories

FoxTrot
02-21-2005, 01:48 PM
Monday, February 21'st, 2005

Chest Day

12:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories
Daily MV and FLaxseed

1:45pm - Chest Day!

Incline Dumbell Bench:
-70lbs 6 reps
-70lbs 6 reps
-70lbs 6 reps
*70lbs again next week.

Incline Dumbell Flys:
-40lbs 8 reps all 3 sets (+2 reps each set)
*40's again next week.

Flat Dumbell Bench:
-70lbs 8 reps (+2 reps)
-70lbs 7 reps (+1 reps)
-70lbs 7 reps (+1 reps)
*70lbs again next week.

3:15pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

7:00pm - 10 Buffalo Wings, 1/2lb Burger, 1/2lb Wong

FoxTrot
02-22-2005, 09:05 AM
Tuesday, February 22'nd, 2005

Back and Abs

9:00am - Daily MV and Flaxseed

1:00pm - Two Hotpockets -

7:30pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories

8:00pm - Back and Abs

Cable Pull Down:
-220lbs 8 reps (+1 rep each set)
*220lbs again next week then moving up to 230

SLDL's:
-135lbs 7 reps
-135lbs 7 reps
-135lbs 7 reps
*Same weight next time

Dumbell Low Rows:
-65lbs 8 reps all 3 sets
*70's next week

Forearm dumbell walks:
-65lbs

Reverse Crunches:
-4x35
-4x20
*need to hit 4x35, stopped tonight cuz my chest started burning (in my throat) and I feel like I'm going to throw up

*Going to switch off each week for abs now. Crunches one week, Reverse the next week, then back to regular...

9:20pm - 5g Creatine in 16oz Gatorade - 28g Carbs 100 Calories
Opticen w/ milk - 84g Protein 73g Carbs 803 Calories