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Thread: Joe's Rippetoe journal

  1. #1
    Trying to learn! JUrb15's Avatar
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    Joe's Rippetoe journal

    Hello, I am not sure what I am doing in the weight room at the moment so im going back to learn what I never learned to start with....the basics. Been lifting for about a year now, saw some gains early on when I was at a higher body mass but I wanted to cut down and now im not gaining im sort of maintaining/getting worse so I though this would be a good way to turn that around

    Stats:
    Height: 6' 1"
    Weight: 155 (as of 12/15/2007)
    BF: 3.2-5.2% (as of 12/15/2007)<< according to my local hospital skinfold

    they said about 5-10% lighter so....
    STARTING:
    5RM for
    Squat = 175
    Bench Press = 150
    DeadLift TBA on mon
    Military TBA on wed
    BB Row TBA on wed

    Goals: Gain 5lbs on lean mass over this winter break and begin to see improvements in all compound lifts. Overall i would like to gain a total of around 15lbs by May with a BF of 8-10%.

    Workout A
    3 x 5 Squat
    3 x 5 Bench Press
    1 x 5 Dead Lift
    3 x 15 Abs
    2x8 Dips

    Workout B
    3 x 5 Squat
    3 x 5 Military
    3 x 5 Row
    3x 15 Abs
    2x8 chins

    Workouts go MWF-MWF, A-B-A-B-A-B

    Fri: 3 x 8 BB Curl (in addidtion to whichever workout falls on that friday adding it to either workout A or workout B

    Cardio: Tuesday, Thurs, Saturday along with side bends two days a week and addidtion ab training if I feel the need too.

    Support and Suggestions will be awesome PLZ keep me motivated I have a problem sticking with routines!!!

    Its gonna be hard but im gonna try to eat my 3000 calories 40/40/20 as of recent ive only been getting prolly 2200-2400 and that needs to go up suggestions for that will help too. Thanks MUCH!!!
    Last edited by JUrb15; 12-20-2007 at 09:19 PM.

  2. #2
    Read the Stickies! whiteman90909's Avatar
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    That defiantly looks like a good routine to start with, though I wouldn't add an entire day for bis. If you really want to do them, throw them on at the end of Workout A.

    I'm not sure that your bodyfat measurement is right, in fact, I'm almost certain its not. I think you'd be about dead with 3% bf.

    Your goal is very attainable, I think you'll be able to hit it by Feb or so. Just cram in all the food you can, and you'll be golden.

  3. #3
    Trying to learn! JUrb15's Avatar
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    its not adding the entire day for BI's the workout schedule goes
    Mon: A Wed:B Fri: A (biceps after) sry i guess i didnt explain it well.
    i thot since i put the title as rippetoe ppl would understand :-)
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  4. #4
    NOOOOOOOOOB
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    you will easily be 170 @ 8-10% bf by may.(in my un-educated opinion)

  5. #5
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    12-16-2007

    So since I did no type of physical activity what so ever on saturday I figured i'd go in for a light cardio and abs day before beginning SS this up coming monday. I've been running twice a week for the past few weeks so im pretty sure a light day of cardio wont effect me on my lifts tomorrow.

    Ab Workout
    Side Bends (with dumbbell each side)
    1x15x50
    1x15x55
    1x15x60
    1x15x65
    3x15x70
    Haning Leg Tucks
    3x15xBW (getting pretty ez gonna try to find some ankle weights to add on)
    Weight Crunk Machine
    1x20x80
    1x20x100
    3x20x120 (will prolly use the next one up for my 15RM to start with on days i do abs)

    Cardio: 20-25minutes around that....Stationary Bike(random hills at 1-14intensity) followed by 1/2mile of sprint jogs and then like a 2min cool down brisk walk.

    Monday should be fun hopefully i wont try to over do it!
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  6. #6
    Trying to learn! JUrb15's Avatar
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    12-17-2007 Day 1!!!

    So before I go into the lifts, I must say for a workout that only took me 45mins compared to my old workouts that took me hour and a half or longer I must say this one is much more effective and I actually broke a sweat which was difficult to do for me (for reasons im not sure) while performing my old workouts. So, so far so good.

    Squats:
    1x5xbar
    1x5x135
    1x5x145
    3x5x165 (thought my form was pretty good, i always used the pad for my shoulders before so thats gonna be swore for sure since I am no longer doing that)

    Bench Press
    1x5xbar
    1x5x95
    1x5x135
    3x5x140 (Man my bench is a little lower than i thought it would be considering this weight felt pretty heavy but i still rep'd it out)

    Deadlift
    1x5xbar
    1x5x135
    1x5x155
    3x5x160 << I F'd up lol i kinda got caught up in the 3 sets thing and accidentally did 3 sets but the weight was good and I need the pratice for form on my DL's so I guess thats the positive side. Knees are skinned, OUCH!

    Dips (used the machine at the workout center since the non-assisted was broken!?)
    1x8x45
    1x8x60
    1x8x90
    2x8x105 (this was pretty good weight didnt wanna over do it on the first day tho)

    Abs:
    1x140x15
    1x140x13 (dont think i rested long enough
    1x120x15(dropped the weight just to keep good form since i was concerned about the last set)

    All in all the workout seemed good, when i start adding more weight i might have to take longer rest periods tho, today i used around a 90second rest period with a stop watch it seemed to work ok but we will see in the future.

    I will post daily intake/diet later on tonight.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  7. #7
    Trying to learn! JUrb15's Avatar
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    12-17-2007

    12-17-2007 Morning Weight: 153.6
    Breakfast:
    ¾ cup egg white (100 calories, 20g of protein)
    2 regular eggs (140 calories, 9g of fat, 12g of protein)
    2 ½ cups of kix (220 calories, 2g of fat, 50carbohydrates, 2 protein)
    ½ cup milk (45 calories, 7 carbohydrates, 4 protein)
    TOTAL: 505 calories, 11g of fat, 57 carbohydrates, 38g of protein

    PWO Shake: 130 calories, 2 carbohydrates, 30g of protein.
    TOTAL: 130 calories, 2 carbohydrates, 30g of protein


    Lunch: Turkey Burger
    1 can of tuna (150 calories, 1.5g of fat, 25g of protein)
    1 Jumbo Egg (90 calories, 5g of fat, 8g of protein)
    2 slices of Turkey Bacon (70 calories, 6g of fat, 2 protein)
    1 tbsp of FF miracle whip (15 calories, 3 carbohydrates
    1 Slice FF cheese (25 calories, 3 carbohydrates, 4 protein)
    1 FF whole wheat Pita (150 calories, 31 carbohydrates, 5 protein)
    ¼ cup of egg sub (30 calories, 1 carbohydrates, 6 protein)
    1 apple (90 calories, 22 carbohydrates)
    TOTAL: 620 calories, 12.5 g of fat, 60 carbohydrates, 50 protein

    Mid-Afternoon Meal
    6-inch double meat sweat onion chicken teriyaki wheat sub
    TOTAL: 480 calories, 7 g of fat, 65g of carbohydrates, 43g of protein

    Dinner:
    2 Chicken Breasts (260 calories, 3g of fat, 58g of protein)
    1 can of mixed veggies (80 calories, 16g carbohydrates, 4g of protein)
    2 tbsp of peanut butter (170 calories, 11g of fat, 8 carbohydrates, 10g of protein
    1 banana (125 calories 30 carbohydrates)
    2 tbsp FF ranch (50 calories, 11 carbohydrates)
    TOTAL: 675calories 14g of fat, 65 carbohydrates, 72g of protein

    Late Night/Before Bed Meal
    1 Scoop whey protein (130 calories, 2 carbohydrates, 30g of protein
    1 cup of skim milk (90 calories, 13 carbohydrates, 9g of protein)
    1 tsp of vanilla extract ***
    1 tbsp of natty pb (85 calories, 5.5g of fat, 4 carbohydrates, 5g of protein
    Ice cubes
    TOTAL: 305 calories, 5.5g of fat 19carbohydrates, 44g of protein

    Daily Total: 2715 calories, 50g of fat, 268g of carbohydrates, 277g of protein

    40/40/20 not bad i guess...I wanna drop some of that protein though and sub it with carbs I didnt realized till I added it up just now that I had so much...I wanna go more towards a 50/30/20 range....

    Good News also with a clean eat day...my 3rd semester of college is over and my grades were released today...3.7gpa for the semester! (5 A's and a B+) needless to say I was pleased along with my parents as well.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  8. #8
    Read the Stickies! whiteman90909's Avatar
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    Can you gain with that many calories? If you can, it looks good. And nice job on the grades... its hard keeping up with lifting and school

  9. #9
    Trying to learn! JUrb15's Avatar
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    im starting with around 2800 for the first week and if i dont see ne scale gains, i'll up it to around 3000 and do a week at that and up it again if needed.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  10. #10
    Trying to learn! JUrb15's Avatar
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    12-18-2007

    Today is the "off" day from lifting according to ripptoes but it says I can do some cardio if I wanted to so I went to the gym for 45mins. Pretty much took it easy because my legs are def. not in shape for squatting 3 days so i really just wanted to keep them loose. I did 25mins at 10 intensity (goes to 20) on a stationary bike followed by 10-15mins of stretching and called it a day...
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  11. #11
    Trying to learn! JUrb15's Avatar
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    12-18-2007

    Nutrition
    Breakfast:
    2 packets of oatmeal (240 calories, 4g of fat, 48g of carbohydrates 8g of protein)
    3/4 cup of egg whites (100 calories, 20g of protein)
    1 Jumbo egg (90 calories, 5g of fat, 8g of protein)
    1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
    2 Clementine (70 calories, 17 carbohydrates)
    ½ cup of FF cottage cheese (80 calories, 5 carbohydrates, 14g of protein)
    TOTAL: 605 calories 9g of fat, 73 carbohydrates, 54g of protein

    Lunch:
    2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein
    2 slices of bread (70 calories, 1g of fat, 17 carbohydrates, 5g of protein)
    1 banana (125 calories, 30 carbohydrates)
    2 tbsp of jelly (20 calories, 10 carbs)
    3/4 cup of egg whites (100 calories, 20g of protein)
    TOTAL: 485 calories, 12g of fat, 65 carbohydrates, 35g of protein)

    Mid-Afternoon Meal
    2 packets of Oatmeal (240 calories, 5g of fat, 44 carbohydrates, 8g of protein)
    ½ cup of egg white sub (75 calories, 15g of protein)
    ¼ cup of milk (25 calories, 3g carbohydrates, 2g protein)
    1 apple (90calores 22 carbohydrates)
    TOTAL: 430 calories, 5g of fat, 69 carbohydrates, 25g of protein

    Second Mid-Afternoon Meal
    2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
    6 slices of turkey (150 calories, 24g of protein)
    1 slice of healthy cheese (25 calories, 3 carbs, 4g of protein)
    1 tbsp of FF miracle whip (15 calories, 3 carbs)
    TOTAL: 370 calories, 3g of fat, 40 carbohydrates, 36g of protein

    Dinner
    Chicken Primavera from TGIF (Not 100% sure, based on what they gave me)
    TOTAL: they said APPROX 550 calories, 14g of fat, 80 carbs, 25 protein

    Before bed shake
    1 scoop cookies n cream whey (120 calories, 1g of fat, 4 carbohydrates, 24g of p)
    1 cup of milk (90 calories, 13 carbohydrates, 9g of protein)
    Ice cubes blended
    TOTAL: 210 calories, 1g of fat, 17 carbohydrates, 33g of protein

    Daily Total: 2650 calories, 44g of fat, 344g of carbohydrates, 208 grams of protein

    All in all was good didnt really cheat on anything at all except for maybe that TGIF dinner but i didnt even eat all of it...
    Last edited by JUrb15; 12-18-2007 at 08:29 PM.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  12. #12
    Trying to learn! JUrb15's Avatar
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    12-19-2007

    Todays workout was pretty intense on my part I think since I was angry entering the gym so i felt like I gave it my full effort while trying to to over do it. The reason why I was "angry" (more disappointed than angry) was I went on a date with my X last night and we hadnt seen each other in 4 months but I guess she is kinda seeing some other dude now....sigh* lol...o well

    Squats
    1x5xbar
    1x5x95
    1x5x135
    1x5x155
    3x5x170 (+5)

    Military Press
    1x5xbar
    1x5x55
    1x5x65
    3x5x70 (didnt want to over do it on the first day these felt good)

    Row
    1x5xbar
    1x5x65
    4x5x95 (this weight did felt good, worked lighter and kept my form good, need pratice dont really do alot of rows usually)

    Pullups
    1x6xBW
    2x5xBW

    Abs
    1x15x80
    1x15x100
    3x15x120

    Pretty good workout fueled by anger :-D
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  13. #13
    Trying to learn! JUrb15's Avatar
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    12-19-2007

    Breakfast:
    2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
    1 1/2 cup of egg whites (200 calories, 40g of protein)
    2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein)
    2 tbsp FF cream cheese (40 calories, 6 carbohydrates, 4g of protein)
    1 slice of healthy cheese (25 calories, 3 carbs, 4g of protein)
    TOTAL: 615 calories, 14g of fat, 51 carbohydrates, 66g of protein

    Lunch:
    1 cup Oatmeal (300 calories, 6g of fat, 54 carbohydrates 10g of protein)
    1 scoop of whey protein (120calories, 1g of fat, 4 carbohydrates, 24 g of protein)
    ¾ cup of egg whites (100 calories, 20g of protein)
    ½ a banana (75 calories, 15 carbohydrates)
    TOTAL: 595 calories 6g of fat, 73 carbohydrates, 54g of protein

    PWO Shake
    1 scoop of whey protein (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
    TOTAL: 120 calories, 1g of fat, 4 carbohydrates, 24g of protein

    Mid-Afternoon Meal:
    4 slices of bread (140 calories, 2g of fat, 34g of carbohydrates, 10g of protein)
    8 slices of turkey (200 calories, 32g of protein)
    2 slices of cheese (50 calories, 6 carbohydrates, 8g of protein)
    2 tbsp of FF Miracle Whip (30 calories, 6g of carbohydrates)
    TOTAL: 420 calories, 2g of fat, 46 carbohydrates, 50g of protein

    Dinner
    Brown Rice (170 calories, 4.5g of fat, 28 carbohydrates, 3g of protein)
    1 can of veggies (80 calories, 15 carbohydrates, 2 g of protein)
    Tuna (175 calories, 1.5g of fat, 12 carbohydrates 27g of protein)
    1 apple (90 calories, 22 carbohydrates)
    TOTAL: 515 calories, 6g of fat, 77 carbohydrates, 32g of protein)

    Before Bed:
    2 Cups of Skim Milk (180 calories, 26 carbohydrates, 18g of protein)
    1 scoop whey (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
    Ice Cubes crushed
    TOTAL: 300 calories, 1g of fat, 30 carbohydrates, 42g of protein)

    Daily Total: 2565 calories, 30g of fat, 281 carbohydrates, 268g of protein

    Pretty clean day I took in really around 2800 calories, my mom had her hospital party tonight and I grazed a little not much but I was proud I didn’t pig out since there was such good food to be eaten.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  14. #14
    Trying to learn! JUrb15's Avatar
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    12-20-2007

    Thought I'd go to some obliques today since im so bored at home. Im actually getting a job at the local gym so when im not lifting i'll prolly still be there lol!
    Workout:
    Side Obliques Side Bends with Dumbbell
    1x55x15
    1x60x15
    1x65x15
    1x70x15
    3x75x15 (5+)

    Hanging leg tucks
    3x18xBW
    I upped the reps from 15 to 18 next time ill do like 21 until i can find some ankle weights then i'll go back to sets of 15.

    10mins cool down on stationary bike

    Might go back later if i get bored and sit on a bike or play some basketball for a bit...
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  15. #15
    still dislikes Art Atwood Hatred's Avatar
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    I have ZERO idea what Rippedtoes even is.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  16. #16
    Trying to learn! JUrb15's Avatar
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    Its a 3 day a week full body workout based on workout to workout progress using warm up sets and 3 set of 5 reps using your 5 rep max mostly compound lifts with little to no emphasis on isolation movements. Targeted for beginners/inter. lifters who want to put on muscle mass.

    So I didnt go back to the gym but I did run laps around my neighborhood and set a new PR for my 2mile @ 11mins and 51seconds.....its damn cold out tho!
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  17. #17
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    12-20-2007

    Breakfast:
    18 tbsp of egg white (150 calories, 30g of protein)
    2 slices of wheat bread (70 calories, 1g of fat, 17g of carbohydrates, 5g of protein)
    2 tbsp of cream cheese (40 calories, 6 carbohydrates, and 4g of protein)
    1 slice of cheese (25 calories, 3 carbohydrates, 4 protein)
    1 banana (125 calories, 32 carbohydrates)
    4 slices of turkey bacon (140 calories, 12g of fat, 8g of protein)
    TOTAL: 550 calories, 13g of fat, 58g of carbohydrates, 51g of protein

    Lunch:
    2 slices of deli rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
    2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein
    2 tbsp of jelly (20 calories, 10 carbohydrates)
    ½ cup cottage cheese (80 calories, 5 carbohydrates, 14g of protein)
    TOTAL: 450 calories, 14g of fat, 57 carbohydrates, 32g of protein)

    Mid-After Noon Meal:
    Chicken and Veggie Soup (220 calories, 5g of fat, 28 carbs, 14 protein)
    2 slices of wheat bread (70 calories, 1g of fat, 17g of carbohydrates, 5g of protein)
    1 slice of cheese (25 calories, 3 carbohydrates, 4 protein)
    4 slices of turkey (100 calories, 16g of protein)
    1 tbsp of FF MW (15 calories, 3 carbs)
    1 Apple (90 calories 22 carbohydrates)
    TOTAL: 520 calories, 6g of fat, 73 carbohydrates, 39g of protein)

    Dinner:
    2 Hamburger (320 calories, 16g of fat, 44g of protein)
    2 slices of wheat bread (70 calories, 1g of fat, 17g of carbohydrates, 5g of protein)
    1 slice of cheese (25 calories, 3 carbohydrates, 4 protein)
    1 tbsp of FF MW (15 calories, 3 carbs)
    1 tbsp Mustard (****)
    2 Clementine (70 calories, 17 carbohydrates)
    Ice-Burg Lettuce (***)
    2 tbsp of FF Ranch (50 calories, 11 carbs)
    10 grapes (35 calories, 8 carbohydrates)
    TOTAL: 585 calories, 17g of fat, 59 carbohydrates, 53g of protein

    Late Night Snack
    Wheat bread (70 calories, 1g of fat, 14 carbohydrates 3g of protein)
    ¾ cup of egg whites (100 calories, 4g of carbs, 20g of protein)
    2 tbsp natty pb (170 calories, 11g of fat, 8g carbohydrates, 10g of protein)
    1 apple (90 calories 22 carbohydrates)
    TOTAL: 430 calories, 12g of fat, 48g of carbohydrates, 33g of protein)

    Daily Total: 2535 calories, 62g of fat, 295g of carbohydrates, 208g of protein

    Clean eating all day, didnt eat as much as i wanted to could have prolly fit another meal in there but that last late night snack was pushing it, I had that around 10:15ish
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  18. #18
    Trying to learn! JUrb15's Avatar
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    12-21-2007

    3rd workout of the first week, I got my workout in pretty early since I was at the wellness center already to get my drug test/employee stuff done so I can start work there next week.

    THE WORKOUT:
    Squats
    1x5x13, 51x5x145, 1x5x155, 1x5x165, 3x5x175 (+5)

    Bench Press
    1x5x95, 1x5x105, 1x5x115, 1x5x125, 1x5x135, 3x5x145 (+5)
    Had a spotter for the last set he mighta taken off a lil bit but as far as i could tell he was just resting his hands under the bar, not pushing up

    Deadlift
    1x5x135, 1x5x145, 1x5x155, 1x5x165, 1x5x175 (+15)
    Pretty easy still, had some of the older guys in there tell me my form was good and that it was nice to see someone doing deadlifts

    Bi-ceps
    1x8xbar, 1x8x55, 2x8x65

    Dips
    1x90x8, 1x105x8, 2x120x8 (+15)
    Its a machine since the dont have the non-assisted dip rack fixed yet...idk how you can even break one???

    Abs
    1x15x100
    3x18x120 (the machine hops from 120-140 so im just gonna slowly up the reps and move to 140 when i feel it is time too)
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  19. #19
    still dislikes Art Atwood Hatred's Avatar
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    Thank you for summarzing that for me..
    Makes perfect sense.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  20. #20
    Trying to learn! JUrb15's Avatar
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    12-21-2007

    Breakfast:
    18 tbsp of egg white (150 calories, 8g of carbohydrates, and 30g of protein)
    2 cups of cherrios (200 calories, 4g of fat, 40 carbohydrates, 6g of protein)
    ½ cup of skim milk (45 calories, 7 carbohydrates, 5g of protein)
    2 Healthy Cheese (50 calories, 6 carbs, 8 protein)
    TOTAL: 445 calories, 4g of fat, 61g of carbohydrates, 49g of protein)

    PWO Shake: 120 calories, 1g of fat, 4g of carbohydrates, 24g of protein

    Lunch:
    Turkey Sandwich
    Roasted Chicken Noodle Soup and Veggies
    TOTAL: 400 calories, 6.5g of fat, 55 carbohydrates, 32g of protein)

    Mid-Afternoon Meal:
    3 packets of oatmeal (360 calories, 7.5g of fat, 66g of carbohydrates, 12g of pro)
    1 scoop of whey protein (120 calories, 1g of fat, 4 carbohydrates, 24g of protein)
    TOTAL: 480 calories, 8.5g of fat, 70 carbohydrates, 36g of protein)

    Dinner:
    2 chicken breasts (260 calories, 3g of fat, 58g of protein)
    1 cup of brown rice (170 calories, 4.5g of fat, 28 carbohydrates, 3g of protein)
    1 Jumbo Egg (90 calories, 5g of fat, 8g of protein)
    1 Banana (125 calories, 30g of carbohydrates)
    TOTAL: 645 calories, 12.6g of fat, 58g of carbohydrates, 69g of protein

    Late Night Meal
    2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
    2 tbsp of peanut butter (170 calories, 11g of fat, 8 carbohydrates, 10g of protein
    1 can of tuna (150 calories, 1.5g of fat, 25g of protein)
    tbsp mustard(***)
    TOTAL: 500 calories, 15.5g of fat, 42g of carbohydrates, 43g of protein

    Daily Total: 2590 calories, 48g of fat, 290 carbohydrates, 253g of protein
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  21. #21
    Trying to learn! JUrb15's Avatar
    Join Date
    Dec 2007
    Location
    Michigan
    Posts
    6

    12-22-2007

    Weighed in this morning for the first time in a week and a half and i was 156 (+2.4) thats gaining a lil more than I wanted to over that short period of time, im gonna check the scales again tommorrow morning just to make sure and then make necessary changes to my caloric intake :-D
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  22. #22
    NOOOOOOOOOB
    Join Date
    Oct 2007
    Location
    Central NJ
    Posts
    76
    going to watch this journal, very good diet lockdown and i am loving rippetoe's so far, just started squatting and dl'ing because pulled a muscle in my knee

  23. #23
    Trying to learn! JUrb15's Avatar
    Join Date
    Dec 2007
    Location
    Michigan
    Posts
    6

    12-22-2007

    Breakfast:
    18 tbsp of egg white (150 calories, 4g of carbohydrates, and 30g of protein)
    2 Slices of Deli Rye (180calories, 3g of fat, 34 carbohydrates, 8g of protein)
    1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
    4 tbsp of FF cream cheese (60 calories, 2 carbs, 8g of protein)
    1 Orange (65 calories, 16 carbohydrates)
    TOTAL: 480 calories, 3g of fat, 56 carbohydrates, 50g of protein

    Lunch:
    1 can of tuna (150 calories, 1.5g of fat, 25g of protein)
    2 Jumbo Eggs (180 calories, 10g of fat, 16g of protein)
    1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
    20 grapes (70 calories, 18 carbohydrates)
    1 Apple (90 calories, 22 carbohydrates)
    TOTAL: 515 calories, 11.5g of fat, 43g of carbohydrates, 45g of protein

    Pre-Workout Snack:
    1 banana (125 calories, 32 carbohydrates)
    TOTAL: 125 calories, 32 carbohydrates

    Dinner:
    1 can of green beans (70 calories, 14g of carbohydrates, 4g of protein)
    2 chicken breasts (260 calories, 3g of fat, 58g of protein)
    1 cup of rice (170 calories, 4.5g of fat, 28 carbohydrates, 3g of protein)
    1 apple (90 calories, 22 carbohydrates)
    TOTAL: 590 calories, 7.5g of fat, 64g of carbohydrates, 65g of protein

    Before Bed
    1 Scoop of Pro Complex Whey Protein (130 calories, 1 carbohydrate, 30g of protein)
    TOTAL: 130 calories, 1 carbohydrate, 30g of protein

    Daily Total: 1840 calories, 22g of fat, 225 carbohydrates, 190g of protein


    Wow...I wasnt gonna eat as much today since i woke up at noon and i knew it would be hard to fit six meals in today but I was wayyyyy under my intake needs, not good. As far as physical activity goes, I played about an hour of basketball with some buddies and did various sit-ups/ab workout at my house while watching television.
    Last edited by JUrb15; 12-22-2007 at 11:21 PM.
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

  24. #24
    Read the Stickies! whiteman90909's Avatar
    Join Date
    Jan 2006
    Location
    NORTHERN Virginia
    Posts
    1,381
    Throw some PB in that shake before bed and you'll get an easy extra couple hundred calories. That 12/21 workout looks brutal... bench, squat, and DL all in one day? Nice work though man.

  25. #25
    Trying to learn! JUrb15's Avatar
    Join Date
    Dec 2007
    Location
    Michigan
    Posts
    6

    12-23-2007

    Woke up this morning and played some basketball that was basically my activity for the day. I also had my cheat meal of the week which is pretty much the same thing every week...sat or sun morning depending on if my parents can drag me out to breakfast I always get two huge ass blueberry buckwheat pancakes with no-sugar syrup...soooooo good lol....

    Breakfast:
    18 tbsp of egg white (150 calories, 4g of carbohydrates, and 30g of protein)
    3 cups of cherrios (300 calories, 6g of fat, 60 carbohydrates, 8g of protein)
    ? cup of skim milk (45 calories, 7 carbohydrates, 4g of protein)
    1 Healthy Cheese (25 calories, 3 carbs, 4 protein)
    TOTAL: 520 calories, 6g of fat, 74g of carbohydrates, 46g of protein

    PWO Lunch:
    Two 10inch Buckwheat Blueberry Pancakes
    ? cup sugar free syrup
    TOTAL: Unknown (cheat meal for the week) 750 +/- 50 calories.

    Mid-Afternoon Meal
    2 Chicken Breasts (260 calories, 3g of fat, 58g of protein)
    12 apricot slices (150 calories, 36 carbohydrates, 2g of protein)
    1 pair (105 calories, 27 carbohydrates)
    TOTAL: 515 calories, 3g of fat, 63 carbohydrates 60g of protein

    Dinner:
    2 slices of Deli Rye (180 calories, 3g of fat, 34 carbohydrates, 18g of pro)
    1 can of tuna (150 calories 1.5g of fat, 25g of protein)
    2 slices of Turkey Bacon (70 calories, 6g of fat, 4g of protein)
    1 Healthy Cheese (25 calories, 3 carbs, 4g of protein
    1 tbsp FF MW (15 calories, 3 carbohydrates)
    TOTAL: 440 calories, 10.5g of fat, 40 carbohydrates, 51g of protein


    Before Bed:
    1 can of tuna (150 calories 1.5g of fat, 25g of protein)
    TOTAL: 150 calories, 1.5g of fat, 25g of protein

    Daily Total (Without Cheat Meal):
    1625 calories, 21g of fat, 177g of carbohydrates, 182g of protein

    Hopefully with all this crappy weather we had tonight the gym will still be open tomorrow morning so i can liftttttt!!!!
    Journal: http://www.wannabebigforums.com/show...76#post1843176
    Start: 154lbs 5% BF, Big 3 totals 575ish~
    Goals: 170lbs 8-10% BF, Big 3 total 850 by May 11th 2008

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