Noah's Journal

[noahfor123]

This is my second journal. I started the last one almost four years ago, when I was 18, and didn't get very far with it. I could have continued to use that one, but I felt like having a fresh start. I hope that isn't a problem. I'm now 5'8, 160lbs, and 22 years old. I've been training for the past five months and I'm about to try and get a little more serious. I don't have any long term goals. I just want to get bigger and stronger every week. Here is my diet and routine:

Diet:

Monday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds, .5 cups chick peas

5: 30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:30 p.m: ½ pound ground beef, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cup oats



Tuesday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

1 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

3: 45 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

5:15 p.m: .5 oz almonds, 5 oz green beans, .5 cups oats

9: 00 p.m: 1 chicken breast, 5 oz. spinach, 6 fish oils, 5 oz. peas

11: 30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cup oats


Wednesday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds,


5:00 p.m: 1 scoop whey, 1 banana, .5 cup oats

5:15 p.m: Workout

6:15 p.m: 40g dextrose, 1 scoop whey

7:15 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

9:15 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds,



Thursday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

1 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

3: 45 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

5:15 p.m: 1 scoop whey, 1 banana, .5 cup oats

5:30 p.m: Workout

6:30 p.m: 40g dextrose, 1 scoop whey

7:30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

9:30 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


Friday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds, .5 cups chick peas

5: 30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:30 p.m: ½ pound ground beef, 5 oz. spinach, 5 oz. green beans, 6 fish oils

11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cups oats


Saturday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cup chick peas, .5 oz almonds, 5 oz. broccoli

2:30 p.m: 1 cup oats, 1 scoop whey, 1 banana

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

5:00 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


Sunday:

10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

12 p.m: 4 egg whites, 1 whole egg, .5 cup chick peas, .5 oz almonds, 5 oz. broccoli

2:30 p.m: 1 cup oats, 1 scoop whey, 1 banana

3:00 p.m: workout

4:00 p.m: 1 scoop whey, dextrose

5:00 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils

~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


Workout:

Week 1: 3x12
Week 2: 3x10
Week 3: 3x8
Week 4: 4x6
Week 5: 5x5
Week 6: 6x4

Wednesday:
- Deadlift
- Front Squat
- Good Morning
- Abs

Thursday:
- Bench Press
- Pull Down
- Military Press
- Bent-over Row

Saturday:
- Squats
- SLDL
- Hyperextension
- Abs

Saturday:
- DB Incline Bench
- Cable Row
- DB Shoulder
- Pull-Up

The workout is by fortifiediron. I changed up some excercises, though. The diet is like 3100 calories on "on" days, and 2800 on "off" days. The ratio is pretty close to 33:33:33. All the days are pretty much the same, just scheduled differently due to my classes, so if you read all the days, and I don't think anyone will, then that sucks. I'm starting all this tomorrow.

[noahfor123]

Here are some pics. I'm grabbing my crotch in the one. That's why it's all blacked out. I have no idea why I was doing it.

[noahfor123]

Today:

Squat:
155 x 12, 10

SLDL:
185 x 12, 12

Hyperextension:
35 x 12, 12, 12

I didn't finish the squats or deadlifts because I got nauseous. I'm pretty much out of shape, and I have no muscular endurance. I'm used to the 6-8 rep range. Plus, I smoke. I'm trying to quit, starting today. Or, I'm a pussy.

I'm not going to start reducing the reps until I feel good about what I can do in this rep range.

[noahfor123]

1/8

Incline Dumbbell Press:
47.5s x 12, 8, 5

Assited Pull Ups:
-80lbs x 12, 10, 6

Dumbbell Shoulder Press:
35 x 12, 5, 5

Cable Row:
110 x 12, 8, 5

[Bob]

Good frame to work with Noah...
Good Luck on the smoking.. it kills your gains... and endurance as you have seen.. LOL..

[noahfor123]

Good frame to work with Noah...
Good Luck on the smoking.. it kills your gains... and endurance as you have seen.. LOL..

Thanks. I haven't smoked since Saturday, and I only smoked one that day.

Anyway:

Deadlifts:
195 x 12, 12, 12

Front Squats:
125 x 8, 8, 8

Good Mornings:
125 x 12, 12, 12

When I do good mornings I bend my knees alot, almost to parallel I'd say. Is this a problem?

[noahfor123]

Bench Press:
115 x 12, 12, 7

Bent-over Row:
95 x 12, 12, 12

Standing Military Press:
65 x 12, 12, 8

Pulldowns:
"7" x 12, 12, 9

I am having a very hard time sleeping for some reason, and it seems like it started when I started this diet/routine/quitting smoking. I sweat and breathe really heavily. This even happens when I'm not trying to go to sleep. I just feel like crap, which seems is strange since all that stuff is "healthy."

[noahfor123]

Squats:
155 x 12, 12, 12

SLDL
185 x 12, 12, 12

Didn't do hypers because I felt like the squats and sldl had hit my back/PC sufficiently.

Still haven't smoked. If I can get through tonight it will have been a week.

[noahfor123]

Incline Dumbbell Press:
47.5s x 12, 12, 9

Assited Pull Ups:
-80lbs x 12, 12, 12

Dumbbell Shoulder Press:
35 x 12, 12, 8

Cable Row:
110 x 12, 11, 10

[noahfor123]

Deadlift:
210 x 10, 10, 10

Front Squat:
125 x 10, 10, 10

Good Morning:
130 x 10, 10, 10

[noahfor123]

Bench Press:
120 x 10, 10, 8

Bent-over Row:
100 x 10, 10, 10

Standing Military Press:
70 x 10, 10, 10

Pulldowns:
"8" x 10, 10, 10

[noahfor123]

Squats:
160 x 10, 10, 10

SLDL:
195 x 10, 10, 10

[noahfor123]

Incline Dumbbell Press:
50s x 10, 10, 9

Assited Pull Ups:
-70lbs x 10, 10, 10

Dumbbell Shoulder Press:
37.5 x 10, 8, 6

Cable Row:
120 x 10, 8, 8

Two weeks no cigarettes.

[noahfor123]

Deadlift:
225 x 8, 8, 8

Front Squats:
135 x 8, 8, 8

Good Mornings:
135 x 8, 8, 8

Everything seemed pretty easy today. I probably could have gone heavier on everything.

The squat rack I was using is right in the middle of the designated shoulder raise area. It's not official, but it is where everyone does their 20 sets of shoulder raises. It's cool because I'm standing there with bloody shins, while everyone is flapping their butterfly wings. I know I'm not strong or big or anything. It's still funny.

[f=ma]

this journal needs a little love

nice progression bro.. youre already up 30lbs on deads and 5lbs on bench. keep it up

[noahfor123]

Thanks.

I've been lowering the reps each week so I wouldn't really consider the raise in weight as progress.

[noahfor123]

Bench Press:
125 x 8, 8, 8

Bent-over Row:
110 x 8, 8, 8

Standing Military Press:
80 x 8, 8, 8

Pulldowns:
"9" x 8, 8, 8

I cheated on the pulldowns on the later reps of the second and thrid sets.

Today I was in a computer science class and the dude sitting in front of me was looking at this site. What are the chances?

[noahfor123]

Squats:
175 x 8, 8, 8

SLDL:
205 x 8, 8, 8

Is this short of a workout going to do anything? Should I be doing more? How am I doing so far?

[f=ma]

yeah looks good to me. you dont need a million exercises or sets to progress.. just make sure youre adding about 5lbs at a time each time you get to your goal weight..

eg, "when i get 185 for 6 reps, i will add 5lbs"

and just do that for all relevant exercises

[noahfor123]

Thanks.

I forgot to add that today makes three weeks without a cigarette.

Today's recommended band is Wintersun. If you are into black/death/power/war/viking/folk metal then check them out.

[noahfor123]

Incline Dumbbell Press:
55s x 8, 8, 8

Assited Pull Ups:
-60lbs x 8, 8, 8

Dumbbell Shoulder Press:
42.5 x 8, 8, 6

Cable Row:
130 x 8, 8, 6

[noahfor123]

Deadlift:
245 x 6, 6, 6, 6

Front Squats:
145 x 6, 6, 6, 6

Good Mornings:
145 x 6, 6, 6, 6

DB Shrugs:
65s x 8, 8

If I'm doing deaadlifts and I let go of the weight to reset my grip does that ruin the set because it takes all the tension off my body?

[noahfor123]

Bench Press:
135 x 6, 6, 6, 6

Bent-over Row:
120 x 6, 6, 6, 6

Standing Military Press:
90 x 6, 6, 6, 6

Pulldowns:
"9.5" x 6, 6, 6, 6

[kartwheel]

i want to wish you good luck in your starting over. i can relate. i haven't seriously been on the weights since oct. of 04. i planned to join the military and went and talked to a recruiter that month. he said they would take me if i could drop my weight. at the time i was 219 lbs at about 10% body fat. they wanted me under 198 lbs. so i dropped the weight & stopped working out. got out of basic in july 05 at 174lbs. just now being able to get back in the gym, and i plan on starting my journal again soon.

whatever you do, don't stop lifting. find a way to maintain your motivation & dedication

[noahfor123]

Thanks. Good luck to you too.