147 lbs and going where?

[sponge]

After posting a couple of times and asking a few questions, I've decided to start this journal. I have messed around in the gym for about 2 months doing mostly cardio and have decided to try and get some size, definition and overall strength. I realize now that I need to cut back on the cardio and start hitting the weights harder. I'm in the gym about 4-5 times a week but again it's been mostly cardio so I'm not sure of all the names of the exercises or the different names of the machines.

I'm 5' 8" - 5' 9" and currently am about 147 lbs. Typical diet is...
meal 1--2 slices toast with pb, 1-2 hb eggs including yolks
meal 2--protein bar with about 15 grams protein
meal 3--8-12 inch sandwich with either ham & turkey, or just turkey with no mayo and no oil
meal 4--4-6 oz. whey protein drink and 1 hb egg
meal 5--big dinner usually includes chicken, fish, pork and then some sort of rice/potato usually with some vegetables

Again, that is typical during the work week but weekends will not be as disciplined.

Last night was a fairly decent run on the treadmill. 39 total minutes with 12 of them being for warm up and cool down. The remaining time spent doing 6.5 mph up to 8 mph total of 3.41 miles.

By the way, any comments are gladly taken and feel free to peek all you want. I will try to stay on top of this journal.

[sponge]

After doing some reading, on here and other sites, I tried 4 new exercises tonight. Over all everything went well but I would have changed up the order in which I did the routine. The squatting area was occupied so it ended up being the last of my 3 leg exercises instead of being the 1st (like I wanted). The squatting came from reading numerous posts (very articulate) about the importance of this exercise and I now understand why. WoW I started with the legs because my understanding is to work the larger muscles first. So here's what it was...

Not sure if it's right but I am listing weight x reps
Also listing exercises in order performed

10 minute warmup on glider (very light)
Leg Ext Machine
45 x 10
80 x 10
90 x 10
105 x 10
Latter reps were really burning on every set

Hack Machine---NEW TO ME
90 x 10
110 x 10
130 x 8
Didn't feel comfortable enough trying to get more
out of the last set, was starting to get pretty tight

Squat---NEW TO ME
75 x 10
95 x 10
105 x 10
What an exercise! I believe I had good form, I didn't
feel any pain or stuff moving in wrong directions. I
probably could do more weight but was feeling pretty
spent by the time I started my first set. I grabbed a
spotter for the last set and did need help for the last
two reps.

Dumbell Shoulder Press---NEW TO ME
15 x 10
20 x 10
20 x 10
Really felt the isolation of the shoulder. Have used
machines in the past but this was a noticeable difference.

Lateral Raise---NEW TO ME
15 x 10
20 x 10
20 x 10
Probably went too heavy on this. I think form was
suffering a little and was failing towards the top,
especially towards the latter reps

Lateral Raise Machine
50 x 10
50 x 10
70 x 5
Last exercise of the night, feeling pretty spent and failing
towards the top of reps 7-10 and then maybe two real
clean reps @ 70

Weighted Crunch
70 x 15
70 x 15

Really feel good about the new exercises and will make
them a regular part of the next several weeks. Again, here
is a rough draft of what I've been doing within the last
few weeks...
Sunday Morn--Stairmaster (actual moving steps) 30 minutes
at an average level of 7 (abs)

Mon evening---Chest and Triceps (abs)

Tues evening---Back and Biceps (abs)

Wed evening---Run average of 3.3 miles in about 38 minutes
including warm up and cool down

Thurs evening---Legs and Shoulders (abs)

Trying initially, to be as descriptive as possible in order
to receive some quality feedback.

[sponge]

It's about 12 hours after the new leg workout and I definately feel it. I don't feel sore but I do feel tight. When trying to lift heel up towards butt, it is pretty tight and fatigued. Normal, I hope ?

I think it will be good to keep legs on Thursday since I rest until Sunday.

[sponge]

Ok, I feel it today. Yesterday, legs were just tight and fatigued, this morning trying to sit=soreness. If this sore tomorrow morning, I'll probably skip stairmaster, don't see where it would benefit me.

And,,,, note to self,,, find scrabble game and use the word "whilst" on the kids for a triple word score

I will rack up points whilst using all of my letters.

[sponge]

Decided against taking on the stairmonster this morning. Still mildly sore (nothing major) but more importantly the more I read it looks like I might still be doing too much cardio.

If anyone is looking, is two fairly rigorous cardio sessions per week too much if one is trying to add size, strenghth and overall definition? Hmmmm

[Podium Kreatin]

what're ur goals? u seem to do both cardio and lifting. imo, u either choose the "seasonal goals": getting bigger, or getting leaner/improve cardio. u can't do both (according to some research, and first hadn experience) in the same season (which is about few months, varies). if u do both, u get half the benefits of each(50%benefits from lifts + 50% from cardio= 100% net), but if u do them separate, u get twice teh benefits (100% lifting + 100 cardio= 200% net)

imo, if u want strength, and add size u should just lift heavy w/o the cardio (not yet)

[sponge]

New week, some new exercises...
In order performed

7 minute warmup on glider

Bench Press
85 x 10
105 x 10
115 x 8
115 x 7
Weak on benching but no spotter so a little conservative

Bench Flys---NEW TO ME
10 x 30
10 x 35
10 x 35
Will incorporate this into chest/tricep night

Iso Lateral Decline---Thats what it says on it
140 x 8
140 x 7
140 x 5 1/2
A little braver on the machine and felt it was good to
end the chest on my max weight, please keep weakling
comments to a minimum

Two Arm Pullover---NEW TO ME
25 x 10
30 x 10
30 x 10
Sitting on a inclined bench.
Some possible poor form on this. Shoulders seemed to
hurt before I could see what kinda weight I could handle.

Standing Tricep Kickback
15 x 10
10 x 10
10 x 10
For me, this really seems to isolate the triceps, have been
doing these for a while. Felt like form was lacking at 15lbs.

Tricep Press/Dip Machine
135 x 10
165 x 10
195 x 7

Crunches
30 x 2 sets

Leg Raises
15 x 1

Overall, felt pretty good

[sponge]

Originally posted by Podium Kreatin
u can't do both (according to some research, and first hadn experience) in the same season (which is about few months, varies). if u do both, u get half the benefits of each(50%benefits from lifts + 50% from cardio= 100% net), but if u do them separate, u get twice teh benefits (100% lifting + 100 cardio= 200% net)

Wow, if that is the case, I might have to reconsider any cardio at this time. By chance, do you have a link or a name of a book where you found that info? Thanks for the comment.

[Podium Kreatin]

hm... i don't remember the link, but i remember where i got this. www.ast-ss.com, it's in the q&a section, they update that about everyday, so u might wanan try the search. if u don't find it, post a q on this forum, cuz a lot of ppl agree that cardio is not good for muscle buiding, and is actually bad even when u wanna lose weight

[sponge]

Typical diet with the exception of having two portabello burgers for dinner, pretty good.

Standing Preacher Curl
45 x 10
55 x 10 (2 sets)
65 x 6
Struggling with 65 after 4 reps

Alternating Dumbell Curls (Standing)
20 x 10
25 x 8 (2 sets)
After about 5 reps on the 2nd set of 25 left forearm was failing causing poor form on the last few reps

Reverse Barbell Curl---NEW TO ME
20 x 10
30 x 6 (2 sets)
Poor form on last few reps, forearms were history

2 sets of 30 crunches

Low Row
70 x 10
100 x 9
100 x 7
100 x 6
Pretty good form throughout

Lat Pulldown
90 x 10
70 x 30 (weighted crunch)
110 x 8
90 x 15 (weighted crunch)
110 x 8
90 x 15 (weighted crunch)

Went back and forth without rest from weighted crunches to lat pulldown. Overall pretty groovy

[sponge]

Tonight was stairmonster

25 minutes on level 8

weighted crunches
70 x 15 (3 sets)

Will probably step on the scale tomorrow,
been about a week or so.

[sponge]

Forgot to weigh last night, arghh.

7 minute glider warm-up.

Leg Extention
45 x 10
90 x 10
100 x 10
110 x 10

Squats on "Smith Machine"---NEW TO ME
115 x 10
135 x 10
165 x 10
This machine is guided so that you can't go forwards or
backwards and I was told it was called a Smith Machine.
Anyway, I felt comfortable with the amount of weight but
the supposed proper positioning felt awkward, kinda hurt
my hips.

Squats
95 x 10
115 x 8
Stopped after 2 sets, hips were were starting to smart.

DB Shoulder Press
15 x 10
20 x 10 (2 sets)
Felt better than last week. Better form, I believe.

Lateral Raise
15 x 10 (3 sets)
Read notes from last week and kept weight at 15 lbs.
I believe it was more productive at the lighter weight
because of better form and range of motion.

Rotary Shoulder Machine
60 x 10
60 x 9
60 x 7
By this time shoulders were giving out. I shortened the
rest time in between sets and tried to make them fail.

Sit-Ups
40 (1 set)
Leg Raises
15 (1 set)

Still feeling my way around the squats but understand
the importance of doing them. Legs not as tight as last
week but eliminated the "hack machine". Was told that
it tends to cause injuries (don't need that).

Side note, drinking about 1 gallon of water per day and
getting about 7 hours of sleep.

[sponge]

147 lbs and staying put for now. Been about a week since I weighed and hanging around at the same weight. Good day today, had a gym buddy and was able to try some new stuff.

7 minute glider warmup
In order performed

Bench
75 x 10
115 x 8 or 9 (3 sets)

Skull Crushers---NEW TO ME
30 x 10
40 x 10 (2 sets)
Felt good and will use it on tricep night for the next few weeks.

Decline DB Press---NEW TO ME
35 x 9
40 x 9
45 x 9
Nice change-up to my normal chest routine

Dip Machine
150 x 8
180 x 8
195 x 8

Incline DB Press
35 x 9 (3 sets)

Close Grip BP---NEW TO ME
65 x 8 (2 sets)
75 x 8
Will use this as a staple on tricep nights. Been told and read that this should be a core exercise for triceps.

Weighted Crunch
70 x 20 (3 sets)

Diet---Movie Popcorn and Movie Size M & M's---Arghhh! Where is the TUMS?

[mds_79]

Good luck on the strength training! Just keep at it and gains will come! Kinda like that movie..."if you build it, he will come"

[sponge]

mds, thanks for the nice words. I don't seem to be short on motivation but this is all pretty new. So, it's a continual learning process for me and trying to sift through all of the different information can be a little confusing. I think that I'm heading in the right direction. Time will tell

[sponge]

Last night was back and bicep night. It feels
like it was productive, a little sore in key spots.

Preacher Curl (Sitting)
45 x 10
55 x 9
65 x 5

Front Row---NEW TO ME
65 x 10
95 x 8
105 x 7
Probably should have stayed @ 95. I think form was off
@ 105 but I still liked the exercise. Hope I'm doing it right.

Incline DB Curl---NEW TO ME
15 x 8
20 x 8
20 x 6
This really felt like I was isolating the biceps. I will add this
for a while.

Lat Pulldown
110 x 8
110 x 9
120 x 7

BB Curl
40 x 8
50 x 7
50 x 5
Biceps were toast by the time I got here.

Low Row
90 x 9 (2 sets)
100 x 7
Same thing, back was worn out.

1 set of 40 sit-ups
2 sets of 10---incline leg raises

[sponge]

Tonight was treadmonster.
Total of 36 minutes and 32 seconds.

6 minute warmup

25:32 running mostly @ 6.5 - 7 mph

5 minute cooldown

Total of 3.49 miles

Weighted Crunch
90 x 20
90 x 15 (2 sets)
110 x 4

Couple of Pics Coming Soon

[sponge]

Lets see if this pic works...

[sponge]

Legs...

[sponge]

Tonight in order...

7 minute glider warmup

Squat
95 x 10
115 x 8
125 x 8
Added 10 lbs to last set and seemed to do
ok with it. Will take it nice and slow with these

DB Shoulder Press (Standing)
15 x 10
20 x 8
20 x 8

Lateral Raise
20 x 6
20 x 7
20 x 7
Previously, I had a little trouble with form @ 20 lbs
but tonight the weight felt good. Thought I'd do
less reps but keep them clean.

Rotary Shoulder
70 x 8 (3 sets)
I'll have to double check journal but I believe that
this is the strongest I've felt on shoulder night. Any
improvements are welcomed

Leg Extension
90 x 9
100 x 9
100 x 9
Seemed a little tougher tonight but I think it is due
to squatting first

Plate Loaded Squat Press---NEW TO ME
90 x 10
160 x 10
190 x 10 (2 sets)
This is a new one but felt good and will probably
continue to use it for the next several weeks.

1 set of 50 crunches

[sponge]

5 minute warmup on glider

Bench
120 x 6 (3 sets)
trying to get the weight up a little.

Decline DB Press
40 x 9
45 x 8 (2 sets)

Incline DB Press
35 x 9 (2 sets)
40 x 7

Skull Crushers
40 x 10 (3 sets)

Close Grip BP
65 x 10
75 x 9
80 x 9

Cable Pulldown
50 x 10 (3 sets)

Finished with tricep kickbacks @ 10 & 5 lbs. until I
couldn't lift my arms anymore, felt productive.

Overall, I took lots less rest in between exercises
and sets and I think it was more productive.

[Zalxder]

i see what you eat and i compare it with what i eat, you eat about half as much as me litterally, if you dont mind putting on some fat (which can be burned off relatively easily in a week or so) then double you diet, seriously, you can do an hour of vigorous cardio on a bike machine at your gyma day for a week with a diet of 2000 cal a day and go to 6-12 % bf. at least i did...actually looking at your pics you just lack intensity, diet isnt everything in my opinion diet is what backs up your intensity, intensity is everything lift harder more, and add weight on every excersize, gains are inevitable

[Zalxder]

your not lifting enough, and use free weights, your intensity, no offense, is like a girls, look at body builders, how much do they bench? and what do they look like?

[sponge]

Zolar, you comments are welcomed. I don't mind starting slow on my weights and trying to build up but I'm not going to risk injury in a new endeavor like this. I don't have a regular gym buddy to really test my max weights and like you said, free weight exercises are the only way to go. Again, I'm less than 2 months into trying to gain some size, strength and definition so keep checking back and hopefully there will be some gains on my routine. And by the way, I have no history at all in this field. Thanks

[Jane]

Everyone has to start somewhere.

Keep up the consistent work.