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SykoBMW
11-20-2006, 02:47 PM
Decided to finally make a journal to track progress. Current goal is to get down to 10-12% BF then do a clean bulk. Today is the first real day I've gotten back into things since I finally got a new Y membership and it wasn't a great workout since it has been about a month since I have working out 5-6days a week and I have definitely gotten weaker. Here are my progess pics http://www.wannabebigforums.com/showthread.php?t=87788
Anyways, now to the workout
Chest Workout with some arms at the end.

DB Bench
3x8 80 lbs

DB Incline
1x8 65
1x8 70

Machine Fly's
1x8 80
1x8 100
1x8 120

Forget what this one is called. A machine you put weights on each side, sit on the seat with handles even with shoulders and then push it out. Anyone? Anyone? Bueller? (Muscles became very tired at this point, guessing it's since I hadn't done chest, or anything regularly for a month.)
1x8 90
1x6 180

Dips (Ended chest after this, usually goes 1x8 Bodyweight, 1x8 +35 lbs, 1x8 +55 lbs)
1x4 BW :(

Behind Back Curl (Dunno what to call this either, roll the Olympic bar with your fingers behind your back up and down)
1x12 65
1x10 85
1x8 105
1x8 85

Rotate DB in Hand (No clue on name here either, just kinda twist the DB in your hands)
3x 30 seconds 35 lbs

I ended after that, just trying to get back into things again, I figure in a week or two I'll be back into things full swing.

Food so far today:
Breakfast/Lunch (Woke up at like 11am...)
Bowl of Frosted Mini Wheats w/whole milk
3 oz Pot Roast

Post workout meal
1 Can Tuna
16 oz Whole Milk


That's all for now, any suggestions on how to make this better would be appreciated since I've never stuck with a journal. I'll do my Fitday a bit later.

superjew18
11-20-2006, 02:51 PM
my suggestion would just be to eat more...what time did you lift?

keep you routine looking like that...dont do much more than 3-4 workouts per muscle group to prevent overtraining.

SykoBMW
11-20-2006, 02:53 PM
my suggestion would just be to eat more...what time did you lift?

keep you routine looking like that...dont do much more than 3-4 workouts per muscle group to prevent overtraining.

I just got back from lifting maybe 30 minutes ago. So I ate the cereal at ~11:30, some pot roast at ~12 and then the Tuna and Milk ~4:35

superjew18
11-20-2006, 03:03 PM
you should eat 15-20g protein around every 2 hrs...this keeps your muscles fed and you metabolism moving.

SykoBMW
11-20-2006, 03:13 PM
you should eat 15-20g protein around every 2 hrs...this keeps your muscles fed and you metabolism moving.

I've been wondering how often I should eat, thanks.:burger:

SykoBMW
11-21-2006, 03:47 PM
Today was kind of a Hodgepodge.

Preacher Curls
3x8 75 lbs

Skull Crushers
1x8 75 lbs
1x8 85 lbs
1x8 95 lbs

Decline Crunches
1x8
1x12 +25 lbs
2x15

Side Bends
1x12 45 lbs
1x12 55 lbs
1x12 65 lbs

Leg Press (I have bad knees so I haven't done squats or anything leg related in nearly a year, and let me tell you, my legs have gotten even weaker than I had thought. Buying a belt tomorrow and starting squats next leg day)
1x8 180
2x8 270

Calf Raisers
3x8 135