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G-B
02-10-2002, 03:03 PM
I decided that my training has really been lacking lately, so what better to get me motivated than to post my own journal and keep it updated.

These pics were taken with in the last month, and just show how fat I really have gotten.

I have been clean for about 6-7 months now and have gone from a good 210-215 down to 190, give or take a few pounds.

My goals right now are to lean up quite a bit. I had a BF% test done (calipers) and it came out to be 16%. I believe it is actually a little higher than that right now. Once I get down to around 12% I will then focus on putting on a few pounds of quality muscle.

Right now my eating habbits could be a lot better than what they are. I only eat 2-4 times a day, depending on what I am doing that day. With my work and school schedule it is hard to find time to eat, and when I do find time to eat usually it isnt too healthy. My water intake isnt all that great either. I only drink about 3 glasses of water a day. I have 1 protein shake post-training that I mix with 12oz of 2% milk, and 4 scoops of Designer Protein.

I am also training only 4 times a week right now.
Mon- Chest and bi's
Tues- Legs and calves
Thurs- Back and tri's
Sat- Shoulders and trap

Currently I am not doing cardio at all. With in the next 3-4 weeks I will start running on the treadmill 3 times a week for 20 minutes. Start out slow at first and then gradually increase the time I spend on the treadmill.

Any suggestions or comments are welcome.

MWB
02-10-2002, 03:11 PM
I have to plan my meals around work and school too. Here's a suggestion, get a big thermus, through like 4-6 scoops of protein in it, fill it up with water and through in some ice cubes to keep it cold. Carry this around with you and whenever you get a chance take a few big gulps out of it. Not the most scientific way to do it, but at least you'll be getting some protein every 2 hours or so. It wont go bad as long as it stays cold.

beercan
02-10-2002, 04:04 PM
Nice quads and arms bro

chris mason
02-10-2002, 04:40 PM
Yes, big arms and quads. How tall are you? Your bodyfat doesn't look all that high.

G-B
02-10-2002, 04:51 PM
I am a whopping 5'5". And the camera looks as thought it took a few pounds off of me. The caliper test said 16% but I believe it to me a little higher.

Severed Ties
02-10-2002, 09:18 PM
Bro I didn't know you were a midget too.

Glad to see your getting everything together, quads and arms look good, for some reason I honestly remember your tat being different.

ST

YatesNightBlade
02-11-2002, 05:33 AM
I'm in the same boat GB. I've been clean coming upto 6 months. I too have dropped a few pounds. Consitant diet and your goals'll be a doddle. good luck man.

ericg
02-11-2002, 06:36 AM
your looking f'n thick man @ 5'5" you got an awesome amount of muscle on ya. great job, and good luck cutting

G-B
02-11-2002, 02:07 PM
Did not train today. Did chest and bi's last friday, my schedule got kinda screwed up.

Slept a whopping 9 hours last night, waking up every now and then and turning and tossing.

Meal 1 - DP shake (4 scoops) mixed with 15oz 2% milk

Meal 2 - 2 chicken tacos, 2 cups of brown rice, and a cup of refried beans

Meal 3 - Isopure protein bar and 12oz water

Meal 4 - 2 chicken breasts mixed with 4 egg whites, 1 cup brown rice and topped with salsa, a glass of Dr Pepper (that wont help eh?)

Meal 5 - Large serving of mashed potatos, 2 large slices of meat loaf

Meal 6 - Isopure protein bar, 30 mins later DP shake (2 scoops) mixed with 12oz 2% milk

heathj
02-11-2002, 02:53 PM
Yo fatty, get yo ass in gear. Looking good though...I wish I looked that huge at 195...but then again, I'm 7" taller :p Good luck man!

beercan
02-12-2002, 05:39 AM
Buy diet dr.pepper you assface.

The_Chicken_Daddy
02-12-2002, 05:58 AM
Originally posted by G-B


Slept a whopping 9 hours last night, waking up every now and then and turning and tossing.



Do you not find yourself getting stuck to the sheets with too much of this?...

YatesNightBlade
02-12-2002, 07:25 AM
lmao

MonStar1023
02-12-2002, 07:48 AM
G-B-
Good luck bro. Your legs and arms look like the could be huge once you fully develop them. Theyre huge now! Keep it up.

:thumbup::thumbup:

G-B
02-12-2002, 07:57 PM
8 hours of sleep last night. It is really hard to find time to eat on the days I have class.

Meal 1 - 4 scrambled eggs, 1 slice of toast, 1 glass of Sunny D (need them carbs, lol)

Meal 2 - 1 Isopure protein bar, 18oz water.

Meal 3 - 1 large chicken breast, 5 egg whites, 1-1/2 cups of brown rice, little bit of salsa.

Meal 4 - DP shake (4 scoops) mixed with 12oz 2% milk. Post training shake.

Meal 5 - 1 large chicken breast, 3 egg whites, 1/2 cup brown rice, little bit of salsa.


Leg Day

Squats:
- 2 sets of 10 with 135
- 1 set of 10 with 225
- 2 sets of 6 with 315

Squat Hack:
3 sets of 8 with 6 plates
1 set of 12 with 4 plates

Leg Extensions:
- 3 sets of 8 with 200 (dunno what weight that is, damn machine...lbs or what?)

Tonight I was too lazy to do any calf work.

YatesNightBlade
02-13-2002, 02:33 AM
tuttut If I was a short dude (no offence) I'd get my calves hewge.

beercan
02-13-2002, 05:35 AM
Originally posted by G-B



Leg Extensions:
- 3 sets of 8 with 200 (dunno what weight that is, damn machine...lbs or what?)

.

LOL, I'm gonna go out on a limb here and say that you're prolly not using 200 kilo's for leg extension....200 lbs is impressive tho, especially after squatting 315 then using 6 plates for hack squat....them quads show it man...

?- why no direct hamstring work? Do you do deads with back?

G-B
02-13-2002, 09:12 PM
About 8 hours of sleep last night. Today was an off day.

Meal 1 - 16oz coffee from Circle K (good meal eh?)

Meal 2 - Chicken burrito, chicken taco, pepsi (I am addicted to soda)

Meal 3 - Isopure protein bar

Meal 4 - 1/2 chicken breast, 1 cup brown rice, 2 egg whites, little bit of salsa

Meal 5 - Isopure protein bar

YatesNightBlade
02-14-2002, 02:31 AM
Why don't you drink diet soda GB ???

G-B
02-14-2002, 08:59 PM
Because diet soda taste like ass....not that I would know what ass taste like

Today sucked ass....so I dont have $hit to say

YatesNightBlade
02-15-2002, 03:01 AM
I like it.


er ... diet soda I mean ..... not ass.

G-B
02-15-2002, 07:50 PM
7 hours of sleep last night.

Meal 1 - Coffee and Isopure protein bar

Meal 2 - Ham sandwich on white bread, some chips, Dr pepper (damn soda!)

Meal 3 - Turkey sandwich on seven grain bread, 16oz water

Meal 4 - Chicken breast

Meal 5 - DP shake (2 scoops) with 12oz 2% milk

Meal 6 - 1/2 chicken breast mixed with 1 cup brown rice


Shoulders

DB presses:
- 2 sets of 20 with 30's

Military presses:-
- 4 sets of 8 with 185

DB Lateral raises:
- 3 sets of 8 with 30's

DB Front raises:
- 3 sets of 8 with 30's

Shrugs:
- 3 sets of 10 with 275

Seated calf raises:
- 3 sets of 12 with 90

The_Chicken_Daddy
02-16-2002, 04:07 AM
That's an impressive military man :thumbup:

G-B
02-18-2002, 09:14 PM
Saturday I dont remember what I ate....

Sunday I dont remember what I ate either...but did work out

Chest
Bench:
- 2 sets of 12 with 135
- 2 sets of 8 with 225
- 2 sets of 6 with 265

DB Incline:
- 4 sets of 8 with 90's

Flies:
- 3 sets of 8 with 45's

Biceps
Preacher curl:
- 4 sets of 8 with 90

One armed DB preachers:
- 2 sets of 8 with 30

Standing DB curls:
- 3 sets of 12 with 40's
- 2 sets to failure with 25's

G-B
02-19-2002, 04:56 PM
Legs
Squats:
- 2 sets of 10 with 135
- 1 set of 10 with 225
- 2 sets of 6 with 315

Leg Press:
- 3 sets of 6-8 with 11 plates on each side

Leg Extensions:
- 2 sets of 8 with 200

Seated calf raises:
- 3 sets of 12 with 80

G-B
02-20-2002, 08:48 PM
Today was an off day...and thank god cause I felt like crap

G-B
02-21-2002, 02:47 PM
Back
Wide grip pull ups:
- 3 sets of 10

Lat pull downs:
- 3 sets of 8 with 200
- 1 set of 10 with 170

Iso rows:
- 3 sets of 8 with 3 - 45's on each side

T-bar rows:
- 3 sets of 6 with 3 - 45's

Triceps
one arm push downs:
- 3 sets of 15 with 50

Skull crushers:
- 3 sets of 6 with 45's on the ez curl bar

Pushdowns:
- 2 sets of 10 with 180
- 2 sets of 8 with 200

Rope pushdowns (dunno if thats what you call them?):
- 3 sets of 6 with 70

One arm tricep extensions:
- 2 sets of 7 with a 25lb DB

G-B
02-24-2002, 01:00 PM
Chest and Bi's today....pathetically weak work out

Chest
Bench:
- 2 sets of 10 with 135
- 3 sets of 6 with 225
- 1 set of 6 with 275

Hammer strength incline:
- 3 sets of 8 with 3 plates on each side

Flyes:
- 3 sets of 8 with 200

Biceps
DB curls:
- 3 sets of 10 with 45's

Preacher curls:
- 3 sets of 8 with 2 plates (hammer strength)

One arm preachers:
- 3 sets of 6 with a 35lb DB

Standing DB curls:
- 2 drop sets of 8 (35's, and then 20's)

Tryska
02-24-2002, 02:48 PM
hey gb? how come you've chose a back/tri, chest/bi split?

G-B
02-24-2002, 03:16 PM
Well when I first started working out, thats what my partner made me do was a push/pull split.

I just feel it works good for me so thats why I use a push/pull split

Tryska
02-24-2002, 03:18 PM
i see. i wasn't making a judgement..just curious. i've tried it before, but it wound up affecting my compounds, (i think i did back/tri first) when i went to bench because my tris weren't fully revoered yet. was wondering if there was a spcific reason behind it or whatever.

G-B
02-28-2002, 07:29 PM
Tuesday did legs. Had to lower the weights a little bit as I took two friends to the gym with me and showed them how things work...

Legs
Leg press:
- 2 sets of 12 with 8 plates per side
- 2 sets of 8 with 11 plates per side

Hack squat:
- 4 sets of 8 with 6 plates

Leg extensions:
- 3 sets of 8 with 160

Seated calf raises:
- 3 sets of 15 with 2 plates



Tonight I hit the gym and did back and triceps

Back
Wide grip pull ups:
- 2 sets of 10

Hammer strength high rows:
- 4 sets of 8 with 4 plates per side

Hammer strength iso rows:
- 4 sets of 8 with 3 plates per side

Seated cable rows:
- 3 sets of 8 with 200

Triceps
One arm pushdowns:
- 3 sets of 10 with 50 (warm up)

Skull crushers:
- 4 sets of 8 with 45's on the ez curl bar

Pushdowns:
- 3 sets of 8 with 200

Rope push downs:
- 3 sets of 8 with 70