Well Ive Decide to Start a Journal. I started one in the past, and well i kinda stopped. This time im going to Lock down on this and report back every day. Right now im sort of doing a mini bulk, then cutting back down. i will get pictures up as soon as somoeone from my family gets back (they all went on a camping trip and im home alone cause of work). Lets start with todays Workout:
Warm Up:10x95, 10x115
Strenght Sets: 8x135, 7x155, 5x 165
DB Bench:8x60, 8x70, 4x80
Dips: 10xBW, 10xBW+25
Tricep Pushdowns: 10x130, 8x150
SkullCrushers: 2 x 8 x 75
Cable Crunches: 20 x 110, 20 x 120
Hanging Leg Lifts: 2 x 20
Was pretty ****ty as we have no food left in the hosue. Tomorrow is Grocery SHopping:
3: Protien Shake
Im going to start a diet similar to this but with less protien and more carbs tomorrow:
1: 1 cup Oats with 1 scoop whey in oatmeal
Cals: 390 P: 33gs C:54gs F: 6
2: 6 Chicken and some sort of veggie, usually green beans
Cals: 409 P: 33gs C: 14 F:24
3: 2 Slices Wheat Bread with 5 slices Lunch Meat, Lettuce, Tomatos
Cals: 200 P:15gs C: 28g F:2g
4: 1 tins of tuna cut up on to a salad with tomatos
Cals: 187 P: 40 C: 1 F: 0
5: Same as 2
Cals: 409 P: 33g C: 14g F: 24
6: 1.5 Cups Cottage Cheese, Apple, 2 tbsp ANPB
Cals: 479 P:43g C:37 F: 16g
Cals: 323 P: 52g C: 25g F: 2
Something Similar to that but im goign to find a way to drop protien down to about 200 and get carbs up to about 220. Any suggestions suggest away! Also one more thing. Im coming off of a 1800 cal cutting diet... thats why the cals are kinda low. Ill bump them up as i go....
Last edited by Mademan118; 06-22-2004 at 12:03 AM.
Good luck with things
yea i know the diet has been a little ****ty but my mom left for the commisary this morning and i asked for 5 bags of chicken. Should last me awhile. Without my chicken i have no idea what to do! Also im going to workout in 45 minutes. ill report back after work as im going to workout then im going to work!
Dead Lifts: 8 x 135, 8 x 185, 8 x 225
Lat Pull Downs: 2 x 10 x 190, 2 x 8 x 210
Seated Row Machine thing (kinda like a seated cable row exect its a machine type thing idk hard to explain): 2 x 8 x 225, 1 x 4 x 275
V-Bar Pull Downs: 2 x 8 x 200
Barbell Curls: 1 x 12 x 45, 1 x 10 x 65, 2 x 8 x 75
Alternating DB Curls: 2 x 10 x 40, 1 x 8 x 45
meal 1: Oat meall
Meal 2: Sandwich
meal 3: 10 ounces Chicken salad
Meal 4: Opticen.
Again ****ty diet today. Groceries are in time to start waking up early and doing everything right. Tomorrow is shoulders.
Last edited by Mademan118; 06-22-2004 at 11:07 PM.
today i took off from workin out. Im giong to workout tomorrow though, shoulders. Diet was pretty much what was posted up above. Keepin it clean! Well later i will post more later. Also i notice a slight pain in my back on my right side near the top of my shoulder. Dont know what it is but its bothering me.
Last edited by Mademan118; 06-24-2004 at 10:49 AM.
Alright Todays workout was a 2 in 1. My gym is going to be closed tomorrow and i didnt watn to miss my leg workout. So i did Legs + Shoulders today, and it was a great workout! Here it is
Squats: 20x 135, 225 x 8, 255x 3, 185x 10*
SLDL: 155 x 10, 175 x 8
Lunges (DB): 35 x 40 foot walk, 40 x 40 feet*
Leg Curl: 8 x 110, 4 x 140
Leg Extension: 10 x 140, 8 x 160
DB Shoulder press: 10 x 40, 8 x 50, 6 x 60
Front Lat Raises (DB): 2 x 8 x 30, 1 x 6 x 35
Side Lat Raises (DB): 2 x 8 x 20, 1 x 6 x 25
Rear Delt (dont knwo what its called but i did it with DB): 2 x 30 x 8, 8 x 35
Shrugs (DB): 10 x 80, 8 x 85, 6 x 85
Upright Rows: 8 x 75, 6 x 95
For squats i was really surprised i could do that much weight. Ive been battling a knee injuries for the past year which has kept me out of the squat rack. I probably shouldnt go so heavy but ill jus deal with it.
For lunges i walked about halfway across the room which is about 40 feet.
I Didnt like the idea of doing both of these workouts on the same day as i left out calves and abs again. I could barely walk after my leg workout (i did it after shoulders). So im going to do it later on today i think.
1: 1 cup oats with 1 scoop Protien, some Raisins
2: Post Workout Shake: 2 scoops whey, 10gs glut.
Last edited by Mademan118; 06-24-2004 at 10:50 AM.
Nice workout :evillaugh
my legs are killing me right now. I could barely walk after and when i went to work later on that day it was brutal. Now this morning i have to cut the grass and my ass hurts pretty damn bad.Originally Posted by Spartan936
No workout gym closed for some reason.
meal1: Oatmeal and raisens with 1 scoop PP
Last edited by Mademan118; 06-25-2004 at 11:12 AM.
What kind of gym closes so randomly? Those @#%!$!!! Did those squats really make your ass sore? lol. That's a goal of mine, to get a squatters butt.
lol yes it was those squats. Believe me it hurts to sit down and take a ****. I hate sleeping down stairs cause i have wlak UP the stairs which is painful. haha its the school gym. I dont have a gym membership cause its free to workout at school. but i dont mind. but yea i dont know this is the worst case of soreness ive ever had. I went super heavy when i havent done squats in MONTHS! im just glad i still have the strenght in my legs.
had tuna fish sandwich and opticen on the way.
Last edited by Mademan118; 06-25-2004 at 01:11 PM.
lolOriginally Posted by Mademan118
Nice squat weight!
haha yea next week im goin for 275 for 6. 255 for 3 was hard but i was jus limiting myself as its been awhile and i can think i can definitely go 275 for 6
yesterday and today 6/26 and 6/27. no workouts. rest time now. Jus eatting clean and healthy. Will report back monday after chest workout.
Incline Bench: 135x10, 145x6, 155 x 3 (down from last week dont knwo why)
DB Bench: 70x8, 80x6, 85x5
Dips: 2 x BW x 10
Skull Crushers: 2 x 10 x 65
Tricep Cable Press Down: 2 x 8 x 150
then some ab work.
Squats: 20 x 135, 8 x 225, 4 x 275*, 10 x 185
SLDL: 10x 155, 8 x 185
Lunges: 40lb DB 40 feet x 2 sets
Leg Extensions: 10 x 140, 8 x 160
Leg Curls: 10 x 130, 6 x 150
Did some more ab work. Overall a really good workout. Happy with the 275 for squat.
Congrats on the squatting and the workout in general
If the bar aint bending your just pretending!!!!
thanks today is a late workout and im just going to do forearms calves and abs. tomorrow is shoulders.
didnt even workout today. Football coach wa sbein a dick and as soon as i got there he was drillin me on why i should play football and the potential i have. I told him to **** off and leave me alone and i left the gym. I honestly want to play football so bad, but not for a school like this. But im trying to get serious about working out, then having to worry about football and **** which here is a pointless sport for me to jus sit and ride the bench my senior year when i can go to any other school and start
Last edited by Mademan118; 06-30-2004 at 08:27 PM.
*sobs* beatiful man. Nice.
im goin in the morning where its usually just me and this other kid that i work out with. We always challenge ourselves cause have a spot and its great. Plus there arent any coachs there ot pester us or anything.
*******NEW SECTION OF JOURNAL. ALL THIS INFO IS AFTER A SUMMER BERAK FROM EVERYTHING!******
okay well im back guys. Summer time after that last post i stopped working ou and my diet went ot ****. I ended up getting kicked out of the gym the entire summer but now im back in my school gym. Ive been workin out for the past 2 months with some pretty good gains. Here is my new stats:
Weight 176-181 depends on water weight but between there
BF: Im guessing around 12-14%. I can see 4 pack abs just relaxing and breathing no 6-pack
Diet: Prety ****ty diet to be honest. Im cleaning it up though here is what i ate today:
Meal 1: 1/2 cup oatmeal, 1/4 cup milk, pinch of cinnamon. 7 am
Meal 2: Huge salad with tomatos boiled eggs, ham, and carrots. Little bit of ranch, 11:35
Meal 3: Opticen Shake 3:30
Meal 4: Spaghettie and 1 huge piece of bread 6:30
Meal 5: in a little bit 1 cup cottage cheese 8:30-9
Meal 6: I dont know yet.
Like i said not the best. I am goign to throw a pbj sandwich between meals 1 and 2 but im in school and it is extremely hard to eat during the class periods and pass ways. But im working on it and today i had alot of carbs, tomorrow and for the future im sticking to chicken.
Supplements: Right now just Opticen. Im to broke to even afford protien so i jus take opticen at the end of my school day. As soon as i get my debts takin care of i will be purchasing ON whey and CEE
Todays Workout: Back n Biceps n Abs
Deadlifts: 135x6, 185x6, 225x6, 315x6<-- PR right there.
Lat Pulldown: 220x4, 200x6, 200x6
Pull Ups: 3x6
V-bar pulldowns: 180x8, 190x8
BB Curls: 65x6, 75x6, 95x4
Incline DB Curls: 30x6, 40x6
Hanging Leg Lifts: 3x10
Cable Crunches: 150x3x10
Thats all for todays workout. Pretty good. I usually have less lat pulldown in there but i broke the machine that i use for my rows last week. The handle snapped off while i was lifting so its pretty lame. But im goign to bent over rows soon.
Like i said im back into and strogner then ever. Im goign to clean up my diet alot more and i cant decide if i want bulk, maintain, or cut. I hate gaining weight and having that chubby look, but i want to get bigger. I will think about this one. So please Comment and post some feedback to my thread!
Last edited by Mademan118; 11-08-2004 at 11:08 PM.
Incline Bench Press: 135x6, 155x6, 165x6, 185x4
DB Press: 70x6, 80x6, 85x5
Dips: BWx6, BW+25x6
SKullcrushers: 65x3x6 supersetted with Close grip press 3x6
Tricep pulldowns: 150x6, 160x6
Pretty good work, had a good pump in my chest. My lifts are going up just about everyweek so lets see where i am at next week. Also im starting to notice stretch marks in the middle of my chest, if they arent i dont know what it is then.