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mister manager
05-03-2007, 10:54 AM
Hey first journal here on WBB so here goes some background information.
Im 6'2 215 and 23 years old. I've been lifting for almost a year but my diet has not been on track during this time. I am hoping to get a steady clean diet going and cut to about 190 and decide where to go from there.

My current maxes are:

Bench Press: I rep 65 pound dumbells and I don't know what I would max barbell bench
Deadlift: 345
Squat: 225

the routine I run is as follows:
Day 1: back/shoulders
Day 2: legs/abs
Day 3: arms/chest
back to day 1

today was legs and abs and this was my workout:

Squats
135 x 7
185 x 4,4,3

Hyper Extensions
+45 x 8,8,8

Calf Raises
400 x 8,8,8

Lunges
35s x 5 each leg, 5 each leg

Knee Raises
8,8,8

I was going to do some SLDLs and decline crunches but didnt want to wait for the equipment for the SLDLs and there were people in the room with the decline bench and I am a self conscious about doing excersises that I am not sure I am doing correctly

offhegoes03
05-04-2007, 04:57 PM
looking good man, good luck with the journal. It really helps keep the motivation up.

mister manager
05-05-2007, 12:04 PM
todays workout chest and arms

Flat DB Bench
45 x 8,8
65 x 5,5,5

Bicep Curls
40 x 6,5,4

Assisted Dips (yup im fat/weak)
-30 x 7,5,5

Incline DB Bench
50 x 7,6,6

Coke
05-05-2007, 01:07 PM
Got a decent amount of size already judging by your stats...wish you well as you raise up further.

mister manager
05-06-2007, 08:29 AM
thanks for the comments guys

i just thought id lay out my diet plan here. its going to start on friday hopefully since i dont get paid till then.

i work nights so that explains the weird eating and sleeping times.

5pm 1/2 cup quick rolled oats, 2 tbsp natty peanut butter, almonds

5:45pm workout

7pm boneless skinless chicken breast, small grapefruit

8pm run

9pm banana, carrots

10pm work (ugh)

12am brown rice and lentils

2am spinach salad with cucumber, brocoli and olive oil

4am almonds

7am go to sleep

mister manager
05-07-2007, 01:38 PM
today was back/shoulders
i decided against doing deadlifts today because ive had a scab on my shin for a very long time and everytime i deadlift it opens up. so before i do deadlifts again ive decided to buy some track pants and maybe some bandages.

Assisted Wide Grip Pullups
-90 x 7,7,5,5

One Arm BORs
60 x 5,5,5,5

DB Seated Shoulder Press
40x 7,7,5

Shrugs
80 x 8,8

Fun_to_Run
05-09-2007, 10:45 AM
sounds like you're doing a lot and should see results quickly...

i noticed you're 23 (which tends to be the partying age) are you a heavy drinker as beer can seriously cause weight gain..

mister manager
05-10-2007, 12:19 PM
todays workout

Squats
135 x 7
145x 5,4,4

Machine Calf Raises
400 x 8,8,8

SLDLs
135 x 8
225 x 4 (These didn't feel right so I stopped)

Hyper Extensions
+45 x 8,8,8

Knee Raises
8,8,8

I also went for a run before the gym as well as a run yesterday.

Ive decided to run a marathon September 30th in Toronto. Thats only 5 months away and I am terrible at running, but I am going to try.
Diet starts tommorow.

offhegoes03
05-10-2007, 09:58 PM
looking good man, good luck with training for the marathon.. that's always a hell of an accomplishment just to finish.

Coke
05-12-2007, 06:54 PM
Nice work on the legs and abs sets man.

mister manager
05-13-2007, 01:53 PM
yesterday workout (going by memory so some numbers might be off)

Flat DB Bench
40 x 8,9 (these were going to be 50s but someone had put the 40s in the 50 spot)
70 x 5,4,4 NEW PR

DB Bicep Curl
40 x 6,6,4,4

Dips
6,4,4

Flys
30 x 8 (too much weight havent done these in a while and didnt know where i was at. may have only been 6 reps i cant remmeber)
22.5 x 8,8 (i really dont know if this is the right amount of sets either haha)

not sure if im going to workout today since its already 4 o clock and the gym closes at 7.

thanks for the comments guys they really are appreciated
22.5

offhegoes03
05-13-2007, 02:02 PM
nice job on the chest work.. do you usually bring a notebook with you to the gym? I get a really small spiral notebook (index card sized) and write out my workouts so that I can look back in that while I'm in the gym and need to know what weight I should go with.

mister manager
05-13-2007, 10:53 PM
yeah i havent been bringing a notepad i was thinking about it before though
probably a good idea if im going to be tracking my numbers in here

Coke
05-14-2007, 06:15 AM
Seeing you rise up on your DB bench and curls is sweet, keep it up.

mister manager
05-16-2007, 03:25 PM
made it back to the gym after a few days off.
actually went to the gym on Monday but couldnt find a parking spot in their parking lot so i just left

DB seated shoulder press
40 x 7,7,6,6

Deadlifts
135 x 6
225 x 5
315 x 2
365 Miss

was going for a 20 pound PR with the 365 but it wasnt even close. which is alright i guess.

One Arm BORs
60 x 5,5,5,5

Wide Grip Assisted Pullups
-80 x 6,4,4

DB Shrugs
90 x 7,5

Also ran for a bit on the treadmill. Its been a while since I have been on a treadmill and it took some getting used to. I plan on using it more though as it gives me a way to measure distance and time.

Coke
05-17-2007, 05:48 AM
Good effort overall man.

offhegoes03
05-17-2007, 01:34 PM
solid DL's man, too bad on the PR miss though.. I never could get used to treadmills, I like the real thing too much. If you need a way to measure distance, check out this site: http://www.gmap-pedometer.com/
I found it on the crossfit forums and it allows you to map out runs along roads. Really useful tool and you can use a watch to time yourself.

mister manager
05-19-2007, 09:55 AM
offhegoes - the thing i dont like about treadmills right now is im constantly worrying that i am going to fall off its like theres a tv right in front of me but i cant watch it cause im constantly looking at my feet to make sure im within the treadmil haha

leg work from Thursday
decided to go light on the legs as i had planned to run after the workout. then near the end of the workout decided not to run haha. also forgot to do abs so i did some crunches on Friday after my run.

Squats
135 x 7,7,5,5

Machine Calf Raises
360 x 7,7,7

Hyper Extensions
+35 x 8,8,8 (could have been sets of 7 not completely sure)

thats it. probably good that i forgot the abs as they were killing me. probably from the day befores back work.

mister manager
06-01-2007, 06:00 AM
so im still alive.

got to the gym yesterday for the first time in a while.

i started playing this video game Oblivion for my 360.... yeah that game can take up alot of your time.


so yesterdays workout
Flat Bench

50 x 8,8
60 x 6,5,4

Bicep Curls
40 x 6,5,4

Dips
4,4,2

then i decided to go home
first workout in a while and i left early haha

alright im heading to the gym and gonna do a hopefully longish run