View Full Version : Mike's Journal...March 16,2005...TIME TO GET BUFF!!!!

03-16-2005, 12:09 PM
What's up guys..yes it is time for me to start getting critiqued and torn apart...feel free to sh*t on me..haha....Ive been in the gym on and off for two years with no real dedication, but as of today I begin a voyage to building the new me...I am 20 years old (21 next month) I have a decent build from what my friends tell me its a good pallete for building a nice body...I am just getting back in the gym after at least six months off, but like i said..any prior experience might as well be thrown out as I was never guided in the right direction and barely guided at all..... .I apologize if this journal is sloppy at first, but as you can see I'm a newbie....

Current Stats: Age 20
Height 5'11
Weight 203lbs
BF % n/a
Measurments to come soon

Breakfast @ 0930hrs: 6 egg whites
2 glasses of water
2 slices of wheat bread

Gym @ 1045hrs: Chest and Triceps

Hammer strength bench: 180x10reps

Incline DB Press: 55x8
55x6 (failure)

No idea what the machine is called..but works lower chest from sitting upright..ummm...help if you can please..sorry...

260x05 (failure)

Cable Cross Overs (once again im a failure at providing proper info, i'll be back to fix this later)


Triceps: Tricep Push Down w/ rope x 3 (>???)
Curved Bar Push Downs x 3 (6plates)
French Curl on machine x 3 (60lbs)

Abs: Decline Crunches 12x3
Leg lifts 15x3
Sit-ups 25x2
20 minutes of Cardio on tread.

Post Work-Out Meal @ 1230hrs
One Scoop of protein (22g), 1 banana, Blended w/ 8oz if skim milk.
2 glasses of water

I need an opinion on lunch as i finished late at the gym at had my protein shake immediately after. Should I be eating along with that? I work a rotating schedule and will be ending approx this time 5 days every three weeks..(more on that later)

Any feedback, advice, etc would be appreciated...Like I said, I am pretty much a newbie and am starting fresh. Particullary advice on my journal and routine, diet..well i guess thats everything haha...thanks guys..looking foward to your replies.... :thumbup:

Dinner @ 2000hrs..sorry 8..... tuna w/ light mayo and a few slices of turkey...4 glasses of water.....

late dinner because of a busy day at work...will also enjoy a protein bar (32g!) ---52g / carbs = ( at about 1030

1130pm: I figure I have just ended my days intake at about 1850cal w/ 150 or so grams of protein ...not too shabby on the protein for such low cals...

03-17-2005, 11:08 PM
Woke up today @ 0830.

Breakfast was 4 egg whites, 2 slices of wheat bread and a glass of water, one w/ creatine.

Gym @ 1030 - Back - Biceps

Pull downs 3x10
Rev Pull downs 3x10 (last set 8, failure)
Seated Rows 3x10 great last set
Lat Pull Down 3x8
Bent Over Rows 3x7

2 sets - curlsx10 - 5sec rest hammercurls x 10
preacher curls (machine) 3x10
reverse curls - 3x10

Cardio - Intense 20 minutes on treadmill ( i fell off during my walking warm-up during the first two minutes....mighty embarassing that was.)

**Lunch / Post Work Out Meal** 1230

1 Can of Tuna
2 slices of wheat bread
2 TBSP Light Mayonaise
1/4 Serving Banana Peppers (MMMMMMM)
Protein Shake w/ 8oz Skim Milk
1/2 gallon of water

Snack 430 - 1 Protein Bar (detour)
1 qt water

dinner @ 700pm
6 Slices of Buffalo Chicken
2 Slices Wheat Bread
1/4 Serving Banana Peppers
1 Orange
2qts of water

Second snack 1145pm
Two slices wheat bread
Four slices buffallo chicken
1/8 serving banana peppers
Two Pieces of Manicotti (microwaved)
2 pts of water - Multi Vitamin

Ideally I would have liked to have eaten less today (i.e. my 1145pm "snack") typically i dont like to eat late or right before bed, but after a stressful day it was either a healthy snack or a cigarette, and im not a super model so....i went the way of the meal. My water intake was great, had to be at least 2 gallons total on the day. My body feels great. I feel solid and am confident in myself to progress and reach my goals. Looking foward to working my legs, shoulders, and traps tomorrow morning during an early session.....

03-18-2005, 12:02 AM
Heh, talking about lower and upper chest will make you tons of friends here.
Welcome to journal land.

03-18-2005, 08:53 AM
Diet seems a bit lacking. Might want to increase calories and macronutrients.


03-18-2005, 11:14 AM
Diet seems a bit lacking. Might want to increase calories and macronutrients.


thanks for the welcome guys.... Chest is my favorite day = )

Any suggestions... It's hard as hell for me to maintain a steady diet as I work a rotating schedule (wk 1 - 7a-3p / wk 2 - 3p-11p / wk 3 - 11p-7a)...six weekends on and six weekends off....I am also behind a desk where I can't really leave to often other than my 45 minute break. I've been monitoring the nutrition and diet forums for suggestions, but have been a bit lacking so far. I also don't know if i mentioned im not just a newbie to the forums but to training as well..my knowledge is pretty much limited to what you have seen in my journal so far....=( maybe ill throw a post up regarding my scheduling problems

03-18-2005, 11:47 PM
Woke up late @ 0945..left for gym at 950, no breakfast, bad bad idea.

Shoulders, Legs, Traps

Legs - Presses 3x10
1x12 (failure)
Extensions 3x10
Standing Calf Raises 3x12

Shoulders, Traps

Seated Military Press - 3x8 (last set to failure (6))
Machine Shrugs - 4x8
Front Raises - 3x10

Abs - Angled Crunches 3 second hold at top 3x15
Knee Raises - 2x15

No Cardio

Post Workout Meal/Lunch

1 scoop of protein w/ 8oz skim milk
4 slices turkey
1/4 serving pickled peppers

Snack - 430 1 protein bar and 1qt of water

Dinner - 730
Grilled Chicken Salad - Fat Free Italian Dressing (1 full skinless boneless chickin breast)
1 skinless/boneless chicken breast
2 servings of apple sauce
1 plum
2 qts of water

Today's gym visit was dissapointing but that could not be avoided due to me oversleeping and appointments....crap....no cardio and the diet was lacking...
After work meal:

1 package Ramen Noodles
2 slices of wheat bread
2 egg whites
1 serving frozen yogurt
2 glasses of water

Overall today wasn't the greates....might try and make a quick session in the a.m. tomorrow before work and at least get some cardio in......Long week/day just glad its over....Sunday night i will be making a more defined meal plan....remember to squeeze in more cals!!!

03-19-2005, 02:24 AM
Good luck with everything! :spam:

03-22-2005, 12:12 AM
Sleep - approx 7 hours, tired and grogy, casual in mood

No breakfast again! I had to take pops for a Dr Appt and was runnin late, i know i know,....

1130hrs: IHOP!!! Celebration for something...i cheat so bad....Eggs Benedict, 1 1/2 cups coffee, i glass OJ...

Gym @ 130pm


- Hammer Strength Bench - 3x8 (warm up 90, 1-180,2-190,3-190)
- Incline DB Press - 3x8 (1-55,2-55(help of spot on 7-8,3-50)
- Hammer Strenght Upright- 3x8 (1-160,2-160,3-145(to failure)
- Peck Deck - 3x10 (1-80,2-70,3-70)
- Cable Cross Overs - 3x10 (1-4plates/side,2-4plates/side,3-4plates-side) wasnt happy w/ form on set 2, feel like i cheated a bit


- Straigh Bar Push Downs - 3x8 (1-6plates,2-7plates,3-7plates)
- Seated HS Push Downns - 3x10 (1-160,2-180,3-180 (Struggled on 6-7-8 on last set, not sure if i finished correctly, remember to finish all the way through next time)
- French Curls - 3x8 (1-70,2-80,3-80)


- Decline Crunches - 3sec hold at top 1x12 1x6 - went to failure on the second set, a bit sore, dont know why.....
- Knee Lifts - 1x12,1x13
- Sit Ups - 1x10

Cardio - 1 mile on treadmill, 12:30 pace, 5 minutes @ 5.0

PW Meal -

Muscle Milk (out of my PW protein) 2 servings
1 Can of Tuna
2 TBSP of Light Mayo
2 Slices of WWB

Dinner: 730pm
8oz Chicken Breast (Bone n Skin, skin not eaten)
Salad w/ fat free rasberry vinegarette dressing

--2 Miller Lites-- :alcoholic

Snack 1130pm -
1 Muscle Milk Shake w/ 8oz skim milk
2 Slices of WWB
4 Slices of Smoked Turkey
1/8 serving banana peppers

Overall for the day:

Weight 202lbs
Protein intake: 230g
Carbs: 225g
Fat: 99g
Calories: 2897

Todays workout was great, just pissed I didn't have any real breakfast. Overall happy w/ the diet except for the beers i stupidly drank! =( Im so weak! I will start a new cycle of creatine tomorrow.

Remember to keep a check on my tricep...my left tricep feels a bit weird, noticed around dinner time, kind of feels like an air bubble is in my muscles, best description....no idea why or where that came from......

03-23-2005, 03:45 AM
Busy Day...at work now...figured Id make a quick entry

For 03/22/2005.....

Breakfast - 1 Bowl of Raisin Brain, No Milk
Two Glasses of Water
2 Egg Whites

Gym @ 1100am


Back -

Lat Pull Downs 3x8
Rev Pull Downs 3x8
Seated Rows 3x10
Back Extensions 3x8


Superset of Curls/HammerCurls - 3x 15+15
Reverse Curls 3x12
Preacher Curls 5x8 (Missed on two sets, had to make up)

Abs - Typical Day

Cardio - 20 minutes 1.75miles

Lunch - P/W

3 scoops whey - 40g
Two Slices WWB
1 Can Tuna
2 TBSP BBQ Sauce

Snack 1 - 2 scoop whey protein - 32g
1 Banana

Dinner - Cent Cut of Salmon
Baby Carrots
Rice Pilaf

Snack 2 - 1 scoops casein - 20g

Snack 3 - 2 scoops whey 32g
1 banana

On midnights now, probably will go to sleep about 8a.m. and wake up at 2ish and hit up the gym right away....see ya tomorrow

03-23-2005, 05:31 PM
Here are some measurments. Not sure how perfect they are because I haven't been taught the proper ways yet, but I used what I could off of the WBB Boards to help.....

Height: 5'11"
Weight: 202lbs

Neck: 17 1/8
Shoulders: 19 7/8
Chest: 44 2/8 (18 1/2)
Arms: (r)15 2/8 (L)15 1/8
Forearms: 12 2/8 (both)
Waist: 39 6/8
Hips: 40 1/2
Thighs: 27 2/8 (both)
Calves: (r)15 6/8 (L)15 5/8

Can anyone critique these? This is a complete beginning for me keep in mind. Also if anything seems out of whack, please say so. Thanks......I should have pics up later tonight or tomorrow.

03-23-2005, 11:01 PM
Woke up @ 115pm, which gave me about 5.5hr of sleep. Must have been good sleep because I woke up very refreshed and not a bit tired. I think my diet and new lifestyle is contributing to my new found energy :strong:

Breakfast @ 120pm

2 Slices WWB
2 Egg whites (cooked)
1 Banana
Yogurt, non-fat

Gym @ 200pm

Legs, Shoulders, Traps


Leg Extensions - Warm up 70x8; 100x8; 100x8; 110x8
Leg Presses - 270x8; 360x8; 360x8 (great sets)
Leg Curls - 100x8; 110x8; 110x8
Standing Calve Raises - 250x10; 275x10; 300x10 (could have gone higher)


Machine Shrugs - 120x8; 130x8; 130x8 (second set was real good, held perfect at the top and kept great form)
Military Press (m)- 110x8; 120x8; 120x8 (struggled on last set)


Crunches w/ 3 second pause at top - 1x15, 1x8 (failure on second)
Leg Lifts - 1x15, 1x14 (second made 15 but not a completely solid rep)

Post Workout/Lunch
1 serving mega whey (40g)
1 Banana
8oz Apple Juice, 5mg creatine monohydrate

London Broil - 8 slices
1 Yam - ate half the skin
1 helping asparagus

Edit: Forgot to put in my nap from 8pm to 9pm. :thumbup:

2 slices WWB
1 serving Natural Peanut Butter
2 slices of London Broil

1 scoop casein whey (20g)

I will have jello and plum as a snack on my shift tonight. Overall a good day, it's too bad I had to cut my gym session short. I took my measurments, see last post, and will take my current/before pictures tomorrow after the gym.

Calories: 2073
Protein: 166 (need more!!!)
Carbs: 261

Will have more meals tomorrow and up the intake all around, busy day unfortunately barely had time for the meals I did have......

03-25-2005, 12:14 AM
Good day today...

6 hours of sleep

2 egg whites
2 slices wwb
1 non fat yogurt
1 glass of Orange Juice

Gym @ 230pm



HS Bench - Warm Up 90x12
Incline DB - 55x8
Upright Press - 260x8
Cable CrossOvers - 3plates each side x 10
4 plates " " " " x 08
4 plates " " " " x 08
Cable Pull-Ups - 3plates each side x 08
2plates " " " " x 08
2plates " " " " x 08


Rope Pull Downs - 60x8
French Curls - 60x8
Straight Bar Push Downs - 5 plates x 8
5 plates x 8

(didn't finish last set on push downs because the pain in the left tricep (right above the elbow) returned)


Sit - Ups 2x10 1x6
Leg Lifts 2x15


20 minutes on treadmill, 184 calories burned, 1.64 miles - mixture of walking and running

Post Workout Meal / Lunch
3 Scoops Mega Whey (40g)
6 slices of turkey
2 slices of wwb
2 pickle slices
2 glasses of Apple juice

2 bowls chicken soup
2 glasses - orange tea
5mg Creatine

Snack 1
4-5 slices of london broil

Snack 2
4 servings sugar free jello

edit: weighed in at the gym today, 202lbs :thumbup:

03-25-2005, 10:09 AM
Cut out the jello, for starters.

Read the sticky in the nutrition forum on "What a bodybuilder eats".

Volume seems a bit high on chest day... Impressive tho.

Do you do deadlifts?


03-27-2005, 09:37 AM
Looks like you're keeping consistent with the diet and lifting. Nicely done.

Just took a look at the measurements. I usually measure my shoulders all the way around my body with the arms at my side. So the number comes up higher than the chest...hopefully.

Keep up the good work, Mike.