David's Journal

[SvDave]

Alright time to start one, keep me motivated. I am doing the WBB 1 routine, so hopefully my progress will help show other newbs how this routine works. My meal plan goes as this, and I usually try to lift at around 4pm, and run 3 times a week. I have a police test coming up, so I must stick to routine, and sacrifice much with friends. I am only going to allow my self two late nights a week, so I can get my rest. Working at 7am makes it hard to get a full eight hours, specially knowing your roommates are out having fun, but in a few months it will have paid off.

My stats
170lbs
5'9
Goals-
Get to 180, minimizing fat weight.
Increase bench from 170lbs.
Push my self on every workout.
Stay true to my goals, and what is important to me.
And get that job as an officer.
Here is the meal plan:
6am-2 pieces of whole wheat, but will change to multi grain on next loaf. With PB of course. Glass of skim milk.
9am(break time at work)-Dry healthy low sugar cereal with skim milk.
10 30am-Protein shake, with apple
12pm(lunch break)-Protein meat(usually chicken breast),potato,veggies, and an apple
2 30pm-protein shake
5 30pm-Protein meat, rice, veggie
7pm-This is my favorite snack, Low fat cottage cheese, tuna, and tomato.
9pm-If still hungry, soy nuts.
10 30pm-try and fall asleep.
Drink lots of water through out the day. 2 gallons hopefully.

[SvDave]

Overall today was a pretty worthless day. I had a good lunch though. 2 burgers with no bun, just mustard, peas and mushrooms, with a potato. I woke up at noon however do to a long drinking night. Friends grad party, had to go.
For dinner I probably shouldn't but I am going to have a chicken breast with noodles over it. I know the carbs this late not so good but i am craving it.

Chest And Back
Flat Barbell Bench Press : 2 x 6-8 reps
6x130
4x140
7x130
I am capable of more, but with out a spotter no need in risking it.
Low Incline Dumbbell Press : 2 x 6-8 reps
8x40 x 2
Dips : 2 x 6-8 reps


Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
I don't have the right bar at home for proper deadlifts, or enough weight.
Barbell Rows : 2 x 6-8 reps
120x6
100x8
120x6
Shrugs : 1 x 10 reps
50x10
60x8

[SvDave]

Woke up with a bit of a headache, only got six hours of sleep. Ate to my plan however, then had to go to ER to get stitches in my thumb....I am still going to lift, f it.

Note to self: Drink more water.

[SvDave]

Lifting wasn't too bad with the stitches. Skipped breakfast, as I slept in. For lunch has a steak and brocoli.

No knee bent dead lifts-2x8
Hack Squat-2x8
Weighted lunges 50 pounds on each DB.

I have to work over dinner, so I am going to get some subway.

Notes:
Pickup some cottage cheese
soy nuts
green peppers
radish
more chicken
salad
more steemed veggies

[SvDave]

Chest And Back
Flat Barbell Bench Press : 2 x 6-8 reps 140
Low Incline Dumbbell Press : 2 x 6-8 reps 40
Dips : 2 x 6-8 reps

Back

Chin ups : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps 90—do more next week
Shrugs : 1 x 10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 5 : Shoulders, Triceps and Biceps

Shoulders

Military Press in Rack : 2 x 6-8 reps 180
Seated Dumbbell Press : 2 x 6-8 reps 40
Standing Lateral Raises : 2 x 10 reps 20 next do 30

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps 100
French Press : 2 x 6-8 reps 60

Biceps :

Barbell Curls : 2 x 6-8 reps 80
Hammer Curls : 1 x 6-8 reps 40


After eating tons that last two days, today I had cottage cheese, brown rice, 2 salmon fillets and veggies.