Heath's Journal

[heathj]

Lifting:

Today was Chest/Triceps day. It went pretty well, except I did it really fast. I think next week or the week after I am going to do the negative training, that Chris Mason mentioned. I did the whole workout in about 50 minutes, which is fast, so maybe I should take some more time doing my lifts.

Diet:

So far so good, first day of my diet and I think it has gone pretty well. So far I have had about 10 glasses of water and 1 fruit shake that consisted of 1 orange, 1 banana and 1 apple. It tasted really good. I have one meal left and that is at 9:00 pm. Hopefully tomorrow will go just as good.

[heathj]

Lifting:

Today was Back/Shoulders. Workout went for about 50 minutes. I took my bicep curls down to 40 lbs. from 45 lbs. and concentrated more on correct form, which I think was much more effective.

Diet:

At first the multigrain bagels didn't taste too good, now I am getting more used to them and they really fill me up, so I am gonna stick with them. The fruit shake today tasted great, and I am continue having them, because they taste great and are very good for me. One more meal left at 9:00 pm.

Since I didn't show diet and training schedule, I will now...


--Training schedule just revised--


Day 1: Chest/Triceps/Forearms

Chest:

1. Flat dumbbell bench press, 3 sets x 10, 10, 8
2. Flat dumbbell flies, 3 sets x 10, 10, 8
3. Flat barbell bench press, 3 sets x 10, 10, 8

Triceps:

1. Decline close grip bench press, 3 sets x 10, 10, 8
2. Triceps lat pushdowns, 3 sets x 10, 10, 8
3. Dumbbell tricep extensions, 3 sets x 10, 10, 8

Forearms:

1. Forearm curls, 1 set x 45
2. Reverse curls, 1 set x 45


Day 2: Back/Biceps/Abs


Back:

1. SLDL, 3 sets x 10, 10, 8
2. EZ-Curl bent-over rows, 3 sets x 10, 10, 8
3. Front lat pulldowns, 3 sets x 10, 10, 8
4. Hyperextensions, 1 set x 45

Biceps:

1. Standing dumbbell curls, 3 sets x 10, 10, 8
2. Incline dumbbell curls, 3 sets x 10, 10, 8
3. Standing alternating hammer curls, 3 sets, 10, 10, 8

Abs:

1. Knee tucks, 1 set x 45
2. Crunches, 1 set x 45
3. Dumbbell side bends, 1 set x 45
4. Bicycle Crunches, 1 set x 45
5. Incline Situps, 1 set x 45


Day 3: Rest


Day 4: Chest/Shoulders/Forearms


Chest:

1. Flat dumbbell bench press, 3 sets x 10, 10, 8
2. Flat dumbbell flies, 3 sets x 10, 10, 8
3. Flat barbell bench press, 3 sets x 10, 10, 8

Shoulders:

1. Lateral Dumbbell Raises, 3 sets x 10, 10, 8
2. Rear Dumbbell Raises, 3 sets x 10, 10, 8
3. Standing dumbbell shrugs, 3 sets x 10, 10, 8

Forearms:

1. Forearm curls, 1 set x 45
2. Reverse curls, 1 set x 45


Day 5: Legs/Back/Abs


Quads:

1. Lunges, 3 sets x 12, 10, 8
2. Leg extensions, 3 sets x 12, 10, 8

Hamstrings:

1. SLDL, 3 sets x 10, 10, 8
2. Lying leg curls, 3 sets x 10, 10, 8

Calves:

1. Standing dumbbell calf raises, 3 sets x 15, 12, 10
2. Seated barbell calf raises, 3 sets x 15, 12, 10

Back:

1. Back lat pulldowns, 3 sets x 10, 10, 8
2. Hyperextensions, 1 set x 45

Abs:

1. Knee tucks, 1 set x 45
2. Crunches, 1 set x 45
3. Dumbbell side bends, 1 set x 45
4. Bicycle Crunches, 1 set x 45
5. Incline Situps, 1 set x 45


Days 6 and 7: Rest


Diet:


Meal 1 - 6:40 am

1 multigrain bagel
1 multivitamin
1 cup of oatmeal
1 tbsp brown sugar
16 ounces of water


Meal 2 - 10:40 am

1/2 can of tuna
2 12 grain bread
1 multigrain bagel
2 tbsp mayo
1 banana
16 ounces of water


Meal 3 - 2:00 pm
MRP Bar


Train: 2:30 pm - 3:30 pm
32 ounces of water


Meal 4 - 4:00 pm

3 over-easy whole eggs
2 12 grain bread
1 fruit shake
16 ounces of water


Meal 5 - 6:00 pm

1 chicken breast
1 chef's salad
2 tbsp ranch dressing
16 ounces of water


Meal 6 - 9:00 pm

2 cups of pears
2 tbsp peanut butter
2 12 grain bread
16 ounces of water

[heathj]

Lifting:

Rest Day


Diet:

Got down 3 liters of water, not bad. Meal 5 was 30 minutes late, but other then that, fine for diet.

[heathj]

Lifting:

I was sick today and stayed home from school, but I was a little better by 2:30 and felt like lifting. It went good except for the fact it was 40 degrees out and freezing as hell, because I work out in my garage.

Upped bb bench reps by 5 lbs. to 145 x 10,10,8

Goal for 3/22:

Up bench reps to 150
Up curl reps to 45 (perfect form).


Diet:

Breakfast was about 3 hours late, since I woke up at 9:00 am, so I ate Meal 1 at about 9:30 and Meal 2 was only 20 minutes late at 11:00 am. All other meals were good and I wasn't really hungry in between meals. Meal 5 was very good, the chicken was excellent. Have drinken 3 liters of water and one more meal left at 9:00 pm.


Edit: From now on, each week my custom user text will show a goal of mine.

[heathj]

I think everyday I post a message it says the day ahead because I am PST...anyway...

Lifting:

Today was Legs/Abs Day. Was hard, like always, lunges were very hard on my thighs, which was good.


Diet:

Missed meal 4 because I was talking too my friend and didn't notice the time; at least I didn't get hungry. On meal 5 I did not get to eat chicken, even though I ate some for meal 3, because I'm not supposed to eat meat on Friday's during lent, but I accidentally ate some anyway. Got 3 liters of water down today.

Goals for 2/23: Find protein substitute for chicken.

[heathj]

Rest Day today...Today was all screwed up.

Lifting:

Rest


Diet:

Diet was all screwed up...was gone from the house all day and I was late for breakfast. The only meals I had that were on time and regular meals were Meals 2 and 3. Other then that, it was all screwed up, and I had pizza! Ack!

Goal for 2/24: Make a weekend meal plan.

[heathj]

Lifting:

Rest Day


Diet:

Need new diet for weekends since I wake up late and all. So I will work on that for next week. Today I at least had some chicken and pasta.

[heathj]

Reached my goal a few days early. Today I repped 150 x 10,10,8...I am gonna start posting how many pounds I do on each of my lifts, like Maddog does


Lifting:

Chest/Triceps/Forearms - Monday 3/19/01

flat db bench press: 110 x 10,10,8
flat db flies: 50 x 10,10,8
flat bb bench press: 150 x 10,10,8
decline close-grip bench press: 95 x 10,10,8
Tricep lat pushdown: 75 x 10,10,8
EZ-Curl Tricep Extensions: 45 x 10,10,8 (Need to increase)
Forearm curls: 3 x 45
Reverse forearm curls: 3 x 45


Diet:

Woke up late, so had Meal 1 late, skipped Meal 2, but the rest of my meals were on time. Have drinken around 2.5 liters of water today and still have one meal left, so I should get in 3 liters total today.


Goal for 3/26/01: Increase decline close-grip bench press up to 105 lbs.

[heathj]

Lifting:

Back/Biceps/Abs - Tuesday 3/20/01

SLDL: 125 x 10,10,8
Bent over rows: 105 x 10,10,8
Front lateral pulldowns: 90 x 10,10,8
DB bicep curls: 40 x 10,10,8
Incline bicep curls: 25 x 10,10,8
Hammer curls: 25 x 10,10,8


Diet:

Diet was good. Drank 4 liters of water.


Goal for 3/27/01: Bicep curls 45 lbs.

[heathj]

Computer broke, so I'm back to posting, except I'm grounded for the next 3 days, but I think I can sneak on. Now, time to catch up for you all to see what I've been doing


Lifting:

Rest - Wednesday 3/21/01


Diet:

Good, got 3.5 liters of water

[heathj]

Lifting:

Chest/Shoulders/Forearms - Thursday 3/22/01

Flat dumbbell bench press, 110 x 10, 10, 8
Flat dumbbell flies, 50 x 10, 10, 8
Flat barbell bench press, 150 x 10, 10, 8
Lateral Dumbbell Raises, 20 x 10, 10, 8
Rear Dumbbell Raises, 15 x 10, 10, 8
Standing dumbbell shrugs, 120 x 10, 10, 8
Forearm curls, 3 x 45
Reverse curls, 3 x 45


Diet:

Good, drank about 3 liters.

[heathj]

Lifting:

Legs/Back/Abs - Friday 3/23/01

Lunges, 140 x 12, 10, 8
Leg extensions, 140 x 12, 10, 8
SLDL, 125 x 10, 10, 8
Lying leg curls, 90 x 10, 10, 8
Standing dumbbell calf raises, 150 x 15, 12, 10
Seated barbell calf raises, 45 x 15, 12, 10
Back lat pulldowns, 90 x 10, 10, 8
Hyperextensions, 1 set x 45

Also, I was bored about 5 hours later and felt like maxing out, also because my friend was there to spot. I went for 185 (my body weight). Got it with ease, so I tried for 205, which I tried last year. Had it halfway and didn't get it so I just went to see how many times I could rep my own body weight. I got 185 x 4.5. Monday, which is next bench day, since my friend will be there to spot me, I'll be doing some hard training and going 175 x 10,10,8 - If I can do that We'll see.

Diet:

Not too shabby. 3 liters of water.

Goal for 4/2/01: Rep 175 x 10,10,8

[heathj]

Lifting:

Rest - 3/24/01


Diet:

No chicken, not much fruit and one bagel. Bad diet day. About 3 liters of water down.

[heathj]

Lifting:

Rest - 3/25/01


Diet:

No fruit, one bagel, no chicken. Bad diet day again. About 2 liters of water. Still haven't got my diet plan revised for the weekend yet


Goal: Get diet plan revised for weekends.

[heathj]

Lifting:

Chest/Triceps/Forearms - 3/26/01


Flat dumbbell bench press, 100 x 10, 10, 8
Flat dumbbell flies, 40 x 10, 10, 8
Flat barbell bench press, 165 x 10, 175 x 8, 175 x 5
Decline close grip bench press, 115 x 10, 10, 8
Triceps cable pushdowns, 120 x 10, 10, 8
Dumbbell tricep extensions, 50 x 10, 10, 8
Forearm curls, 3 x 45
Reverse curls, 3 x 45


Diet:

Forgot to bring my lunch with bagel, fruit and tuna. Ate a hamburger and fries at school. Terrible thing to do, but I was hungry. Got home at 5 after workout and had protein bar (22g protein), a protein shake (34g) and my eggs. So far about 1 liter of water, which is bad, but I'm working on 1.5 and hopefully I'll have about 2.5 by the end of the day.

[heathj]

Lifting:

Back/Biceps/Abs - 3/27/01

SLDL, 185 x 10, 10, 8
EZ-Curl bent-over rows, 135 x 10, 10, 8
Front lat pulldowns, 120 x 10, 10, 8
Hyperextensions, 1 set x 45
Standing dumbbell curls, 80 x 10, 10, 8
Incline dumbbell curls, 50 x 10, 10, 8
Standing alternating hammer curls, 60 x 10, 10, 8
Knee tucks, 1 set x 45
Crunches, 1 set x 45
Dumbbell side bends, 1 set x 45
Bicycle Crunches, 1 set x 45
Incline Situps, 1 set x 45

I am very very sore from Monday and today combined. I think I had two great workouts in a row and I am paying for it, with barely being able to do anything with my arms It's the good sore though, heh... Sweatin' hard at the gym.


Diet:

Food fine. Water, bad. Have drinken 1.5 liters today. Got 3 meals left. That would add another 1.5, so maybe I'll finish with 3 or 3.5 liters by the end of the day which isn't bad. Now, it's almost 4:00 pm and time for eggs!

[heathj]

Lifting:

Rest - 3/28/01

Starting on Wednesday's I will be doing cardio. So today I did 70 x 35, 70 x 35, 70 x 35 on the power runner and burned ~200-300 cals on the bike machine.


Diet:

Good, bought some more food today. Also bought 78 servings of whey protein that has 20g protein in each serving. Have drinken 2.5 liters of water. Starting tomorrow I will be mixing 2 cups of milk w/ 2 scoops of whey protein for a total of 56g protein per drink. I will do this once a day every day. It is the chocolate kind..it tastes just like chocolate milk and has lots of protein. I would suggest it I bought it at Vitamin World.


Goal for 4/2/01: BB Bench 185 x 8

[heathj]

Lifting:

3/29/01 - Chest/Shoulders/Forearms

Flat dumbbell bench press, 100 x 10, 10, 8
Flat dumbbell flies, 40 x 10, 10, 8
Flat barbell bench press, 135 x 6, 185 x 7, 205 x 2
Lateral Dumbbell Raises, 30 x 10, 10, 8
Rear Dumbbell Raises, 24 x 10, 10, 8
Standing dumbbell shrugs, 120 x 10, 10, 8
Forearm curls, 1 set x 45
Reverse curls, 1 set x 45


Diet:

Hit all meals, so it was good. About 2.5 liters of water.

[Cackerot69]

Drink some more water.

[heathj]

Water schmater I used to drink like 1 liter per day, so I'm doing good I think. Slowly I will drink more.

Lifting:


Legs/Back/Abs - 3/30/01

Squats, 135 x 10, 205 x 10, 205 x 8
Leg extensions, 120 x 12, 10, 8
SLDL, 185 x 10, 10, 8
Lying leg curls, 100 x 10, 10, 8
Standing dumbbell calf raises, 135 x 15, 12, 10
Seated barbell calf raises, 70 x 15, 12, 10
Back lat pulldowns, 120 x 10, 10, 8
Hyperextensions, 1 set x 45
Knee tucks, 1 set x 45
Crunches, 1 set x 45
Dumbbell side bends, 1 set x 45
Bicycle Crunches, 1 set x 45
Incline Situps, 1 set x 45


Diet:

Going good so far, except ate Meal 1 and Meal 2 late. About to eat Meal 4...and I haven't been doing Meal 3 lately, because I haven't had any MRP Bars to eat. Oh well, 5 meals is still good enough for me. Gonna go have my eggs, milk and protein powder. Which is gonna be about 74g protein for Meal 4. 1.5 liters of water so far.

[heathj]

Lifting:

Rest - 3/30/01


Diet:

Made a new weekend diet finally. Sort of like my other diet, but a few different items and at different times.

Meal 1 - 10:00 am

1 multigrain bagel
1 multivitamin
1 cup of oatmeal
1 tbsp brown sugar
16 ounces of water


Meal 2 - 1:00 pm

1 can chili
1 multigrain bagel
1 banana
16 ounces of water


Meal 3 - 4:00 pm

3 over-easy whole eggs
2 12 grain bread
1 fruit shake
2 cups milk
2 scoops protein


Meal 4 - 7:00 pm

1 chicken breast
1 chef's salad
2 tbsp ranch dressing
16 ounces of water


Meal 5 - 9:00 pm

2 cups of pears
2 tbsp peanut butter
2 12 grain bread
16 ounces of water


Today was ok, had lots of food with fat and calories in it. Had some of a chocolate race car..didn't like that. From now on I'll try to stay away from chocolate, at least too much. Bleh..hopefully next weekend I can stick to this diet


Goals: 225 X 1 FOR BENCH ON 4/2/01!!!!

[heathj]

Lifting:

Rest - 4/1/01


Diet:

Made my new weekend diet plan yesterday, but didn't start it today. Not my fault though! We don't have any chili and had company over for dinner and my mom had to make something special. I still had some chicken and my 56g protein drink. So I at least had around 80-100g protein today. Like 6 1/2 hours of sleep due to Daylight whatever day. It's 8 and I've drinken around 2 liters of water.

<---- Check out my new avatar Sexah!


Goals: 4/2/01 - GONNA MAKE MY 225 X 1 BENCH!!!

Also, Hulk, Term and I are starting a competition Saturday and we're gonna record our 6 rep lifts for dead, squat and bench. Monday I'm doing a one rep max for my own knowledge...here is my weekly lifting plan. My goals for them are:


Monday 4/2/01: Bench - 225 x 1

Tuesday 4/3/01: Dead - 265 x 6

Wednesday 4/4/01: Cardio

Thursday 4/5/01: Bench - 190 x 6

Friday 4/6/01: Squat - 225 x 6


Those are goals...I may make them, I may not, but I sure as hell hope I do. Right now I only do SLDL and that's at 185 x 10,10,8. Last week I had 185 x 7 for bench, so I'm hoping I can get 190 x 6. Also on Friday, first time squatting in a while, I had 135 x 10, 205 x 10,8...So I'm hoping I can get 225 x 6. I'll post back at the end of each day with my results. Also on Saturday I will post my whole week goals and see which or all I completed.

[heathj]

Lifting:

Chest/Biceps/Forearms - 4/2/01

Well, didn't make 225!! I had my right side up all the way and the left side up 3/4th of the way, but I was sliding to the left where the weight was down farther and couldn't make it. I was mad; I could've easily made 215. So I know I can do that, but I'll just have to try 225 another day. I didn't feel great today either.


Diet:

Had first meal fine, forgot to make second meal, so I had some chicken and rice at school. Now I'm going to Meal 4, even though it's Meal 3, since I never eat MRP Bars. Drinken 1.5 liters of water.


Goals:

Monday 4/2/01: Bench - 225 x 1 - FAILED

Tuesday 4/3/01: Dead - 265 x 6

Wednesday 4/4/01: Cardio

Thursday 4/5/01: Bench - 190 x 6

Friday 4/6/01: Squat - 225 x 6


EDIT: F*cking a..did biceps instead of triceps today, heh...oh well, good change I guess to learn that chest/triceps are a better combo for me then chest/biceps We all fux0r up one time or another.

[Maddog]

Thanks for the feedback Heathj. It looks like you just missed two plates. Really close. Next time you work chest I have no doubt you'll get it. Keep working hard. I'll be watching.

[heathj]

Thanks...this Thursday I'm going for 190 x 6, so I'm not trying for my 225. But next Monday I'll go for 225 x 1 again!! Sure hope I can make it

Also, this is kind of interrupting my day by day, but..I just felt like I should post my diet values..I just calculated them out...I need to make a new diet and buy some new chicken with less fat

Daily Totals:

Carbs - 267g
Protein - 168g
Fat - 93g
Calories - 2400

Thought I had more calories, less fat and more protein, but I guess I don't..the website I checked lied! The chicken my mom has been buying has way too much fat and not enough protein...I think it's baked, so once I start buying new chicken, my fat should go down about 15 and protein should go up to about 180 or so. Need to up my calories possibly to 3000 or so.