Wiz's gazetta

[Wizard]

OK.Here's my journal.

I start this morning by posting my training schedule.
Later on I will post my diet.

Training

Last month I switched to high reps with less weight(I still use the same weight as I used before when I train my legs).
I rest for about 30-60 sec between each set.

I split my workouts to 3 per 6 days.Day 1:workout 1,Day 2:rest,Day 3:workout 2,Day 4:rest,Day 5:workout 3,Day 6:rest

They last max 45min each because after that time cortisol secretion will inhibit GH output and limit gains,
producing a catabolic state.Who wants it?

Well,this is the split:

Workout 1.Chest/back

Workout 2.Shoulders/Biceps/Triceps

Workout 3.Legs/Abs

Here are the exercises I perform in each workout.I'll be posting the progress after each workout.(if possible)
-----------------
In Workout 1 I perform:

Chest:
Flat bench press (4x12)
Rotational dumbbell press (3x15)
Machine decline presses (3x15)
Machine incline presses (3x15)
Pec deck flyes (3x15)

Back:
Deadlifts (4x12)
Standing t-Bar row (2x15)
Seated rows (3x12)

----------------------

Workout 2:

Shoulders:
Dumbbell Press (3x12)
Standing military press (3x12)

Biceps:
Barbell curls (3x12)
Inclined curls (3x12)
Stand-up curls (EZ bar,4x12)

Triceps:
Cable press downs (3x15)
Dumbbell triceps extensions (3x12)

---------------------

Workout 3:

Legs:
Squats (4x12)
Leg press (3x12)
Leg extensions (3x15)
Calf raise,seated (3x15)
Calf raise,standed (3x15)

Abs:
Failure crunches
Roman chair lifts (2x20)
Leg lifts (2x20)
--------------------------------------------------------------------------------

[Wizard]

Well I forgot to mention that after completing this 6 day plan of workout/rest days,in Day 7 (Sunday) I go to the gym and perform a full body circuit training,consisting of 2-3 sets of 15-20 reps.It lasts about 40-50min.
Then I have a carb feast during the rest of the day.I will post more info about it after posting my diet.

[YatesNightBlade]

Why so much work for chest and so little for back when back is a larger muscle group ??

Same goes for Tris and Bics ???

[Tryska]

is this another chigs inspired journal??

[Wizard]

Originally posted by Tryska
is this another chigs inspired journal??

Back is my best upper bodypart.My chest isn't weak,but comparing it to my back,it needs more work.

Then,I play tennis 2-3 times per week,so my tris get overtrained too easy and I don't wanna put more pressure on them.

[The_Chicken_Daddy]

damn that's a lot of sets.

Ok, the questions

1. why have you upped the reps?
2. what are your gains like on this routine so far?
3. how long have you been on this routine for?
4. no chins?
5. why two different presses for delts?
6. if people do chest and back in same session, why do they always do chest first?
7. squats?

that's all...for now.

[Wizard]

Originally posted by The_Chicken_Daddy
damn that's a lot of sets.

Ok, the questions

1. why have you upped the reps?
In the begining I did it for motivation as I was tired of my old routine and wanted to try something different.Then,when I tried it,I liked it and I decided to continue using it.
2. what are your gains like on this routine so far?
No more than 1,5lbs of muscle but that's because I'm playing football (soccer) about 3-5 days per week and tennis 2-3 times per week,so it's very difficult to calculate precisely my caloric needs every day.I'm sure that I'm eating less than what I should.I have achieved a more vascular look though but this may be a result of the many anaerobic activities I perform through the week.My bf has gone down to 8,7% from 9,5 before starting.
3. how long have you been on this routine for?
For ~25 days.
4. no chins?
I sometimes include them to the routine.That's when I'm not tired after performing all the other sets.I don't like 'em so much I include them basicaly when I'm doing the circuit training
5. why two different presses for delts?
Because I get high!... Well,I want to overload them and hit them by different angles to achieve a more impressive look.Not sure if this works yet.I may change it if I don't notice any results after 2 weeks.
6. if people do chest and back in same session, why do they always do chest first?
I don't know,but I always do chest first!Without a specific reason.
7. squats?
Squats.. Why not?

that's all...for now.

[The_Chicken_Daddy]

why no squats?

[Wizard]

Huh?
I include squats in my routine.U didn't notice it.. I do 4sets x12reps

[The_Chicken_Daddy]

Last edited by Wizard on 11-15-2001 at 11:05 AM

squats weren't in before.

Don't try and dup me tuttut

[Wizard]

They were!
Are you :alcoholic ?

[Wizard]

Here's the proof:
Your first message here was posted @ 11-15-2001 04:51 PM
while the last time I edited it was @ 11-15-2001 11.05 AM...

:evillaugh

[Wizard]

Diet
Weekdays

(When I don't workout(Tuesday,Thursday) I drop the postworkout and just have some low fat cottage cheese and 1 teaspoon flaxseed or an egg.)

*Breakfast
Meal 1 (8:00am)
2 eggs
1 tbsp flaxseed oil
2 scoops of protein blend(egg/milk/whey)

P:50
C:-
F:30
Cals:470

Then I have spanish/english lessons from 9:00-11:00am
There's a big gap between meals 1 and 2 but:1.The first meal is slowly digested providing me long lasting energy and 2.:I don't want to combine fats/carbs,even the carbs in meal 2 are very low glycemic.

*Meal 2 (12:00 am)
2 no fat yogurts(organic) with barley
1 medium apple
2 egg whites

P:40
C:50
F:-
Cals:360

Then I go and play soccer or tennis from 14:00pm till 15:30-16:00
During the games I usually drink an isotonic drink(isostar) which contains

P:-
C:20
F:-
Cals:80

*Meal 3 (16:30 pm)

Chicken or turkey in salsa (homemade,without sugars)
Cauliflower or broccoli or spinach
A small bowl of oatmeal

P:50
C:30
F:5
Cals:370

*Preworkout
*Meal 4 (19:00 pm)

1cup of low fat/low sodium cottage cheese with some barley
1scoop of protein blend (egg/milk/whey)

P:50
C:20
F:5
Cals:330

I workout from ~19:45 till 20:30

*Postworkout (20:45 p.m)
*Meal 5

2 scoops of whey
1 bowl of oatmeal (stolen idea from Chigs before stealing the idea I was eating a small sweet potato)
1 scoop of protein blend (egg/milk/whey)
P:60
C:40
F:5
Cals:450

*Meal 6 (23:00)
Lean beef
Salad with 1tbsp olive oil

P:50
C:10
F:20
Cals:420

(This is my last meal of the day.I usually sleep from 1:00a.m-8:00a.m.)

Totals
P:300 (48%)
C:170 (28%)
F:65 (24%)
Cals:~2470 (they can't be exactly 2470,but with a +- 50cals)

When I don't workout,my cals are setted @ ~2320cals.
----------------------------

I don't gain weight in this diet but well,that's ok as I managed to lower my bf from 9,5 to 8,7 it's ok.Preserving mucle mass is a more important issue for me,so I plan sticking to it.(I'm 160-165lbs now)
---------------------------
On Saturday,my off day (no workout,soccer,tennis) I don't eat junk.I just eat primaly protein and EFA's but I don't count my cals.It's for mental reasons The only cheating I may do is having an alcohoolic drink when I go to the club with my gf or with my m8s. :alcoholic
---------------------------
On Sunday,I perform a circuit training in the gym and then I eat a diet consisting of 70%carbs/15%protein/15%fat and 20-30% above maintainance.I'll be posting some details every Sunday.
---------------------------

I'll also post what supps I take later on.

[Marcel]

Great! This is cool Wizard...keep it up!

[Wizard]

Diet:Perfect.The only problem is that I think I'm getting less calories than needed.Soccer burns a hell lot of cals.Anyway..
Supps:Ok (I'll post 'em later)

*I played soccer for ~2 hours from 14:00-16:00
(like pushing myself to get overtrained)
and went to the gym for workout (legs/abs) 19:30-20:10

Here's what I did:

Training

Legs:

Squats (4x12) 2 sets/130lbs-2sets/205lbs
Leg press (3x12) 3 sets of 180lbs
Leg extensions (3x15) didn't do it (I was very tired from playing soccer)
Calf raise,seated (3x15) 3 sets of 245lbs
Calf raise,standed (3x15) 3 sets of 285lbs

Abs:

Failure crunches ok
Roman chair lifts (2x20) ok
Leg lifts (2x20) ok
--------------------------------------------------------------------------------

[Wizard]

Supplements

• Multivitamin,extra potent: 2x/day
• Calcium+VitD: 2x600mg-200IU/day
• ALA: 300mg/day postworkout
• Magnesium+VitB6: 1x150mg-16mg/day
• Potassium: 3-4x99mg/day
• Caffeine: 1x200mg/day preworkout
• Food enzymes: 6x/day (Papain:4.17mg-Amylase:10mg-Lipase:5.56mg-Bromelain:5mg-BetaineHCL:100mg-Peppermint oil:0.25mg)
• Creatine: 1x2g./day postworkout
• GABBA: 1x5g/day 20min before bedtime

[Wizard]

Rest day.
No counting cals day (eventhough I don't go overboard.. just let my mind relax)

Went to my gf's house.. I had 3 slices of pizza hut
but it was a special occasion
I also didn't eat any carbs today apart from the pizza,so it's ok.

It was a nice day..

Tomorow I'll do a full body workout and I'll eat 70%carbs..
Another nice day is waiting to meet up with me

[Wizard]

Did my circuit training in the morning.It lasted approx. 50min
Had over 400grams of carbs. I ate cereal with milk,oatmeal,sweet potatoes,some 0%fat/sugar ice cream and some toasts.

It was just another beautiful day..

[Franco]

Forza Wizard!!!

[Wizard]

Viva FAngel!
Ringraziarlo molto per il suo sostegno!
(or somethin' like this *lol*)

[Wizard]

I played soccer for two hours today.
My diet was almost perfect.I had some more protein.About 330g totally.

My training session was good although I was tired (again).

Chest:
Flat bench press (4x12) 2sets @ 150lbs/2 sets @ 180lbs
Rotational dumbbell press (3x15) skipped it
Machine decline presses (3x15) 3sets @ 60lbs
Machine incline presses (3x15) 3sets @ 60lbs
Pec deck flyes (3x15) 3sets @ 130lbs

Back:
Deadlifts (4x12) 2sets @ 120/2sets @ 90lbs
Standing t-Bar row (2x15) 2sets @ 130lbs
Seated rows (3x12) 3sets @ 100lbs

[Wizard]

Rest day.(no weight training)
Had an 90min tennis training session from 14:00 to 15:30

I added some carbs in my diet (an apple) and some calories as well because I noticed weight loss.I went from 163lbs to 158lbs in (less than) a week I'm sure that some of it is water weight and some fat but a loss of 7lbs in a week includes surely some muscle loss.I'm also sure that if I 've lost any muscle,it's mostly from my legs.(too much running)At least I seem to be very vascular..
Anyway..
My protein is superhigh,and the fats adequate,so I thought that the best thing I could do was to add some carbs since I play soccer and tennis for hours..

[The_Chicken_Daddy]

why do you play so many sports so frequently? any other reason other than enjoyment?


does this not affect your lifts?

[Wizard]

I play so many sports because I get.. you know.
Well,I do it only for enjoyment.

The truth is that I usually feel tired after the first 30mins @ the gym and that's why I sometimes skip some lifts
Then,I do high reps so I can't tell you if my lifts have gone down but I can definitaly tell you that I can't bench or squat as much as I could in July..

Anyway,while I'm under this training program (high reps) it'doesn't matter if my strenght has droped.

[Marcel]

You da' man Wiz keep it up. How old are you Wiz?