Hello all. I have been on and off this website, like my gym goals, for the last couple of years. But now I really want to get serious and start building some muscle, and i think creating an online journal and getting help/advice from everyone is just what i need to get this fire going. My goals are to build muscle and get big, but keep my running speed. I am in the military and need my two mile time to stay where it is, currently at 13:10. I am 6 foot and weight 211 lbs, have dropped quite a bit from 230 a year ago due to poor nutrition and lack of gym time. I want to fix my workouts and my nutrition, so i will be constantly updating this journal with both sets of info. PLEASE give any advice that any of you may have. I have thick skin and can take a "hey idiot, your doing it wrong", as long as you can follow it up with some good advice. I thank all those that lend a hand in advance.
Today I worked on biceps.
Hammer curls 4 sets of 8-10 reps
preacher curls 4 sets of 8-10 reps
concentration curls 4 sets of 8-10 reps
ez curl bar curls 4 sets of 8-10 reps
finished it off with 2 sets of cable curls, 2 sets of 8-10 reps
Felt good, total workout took about 40 minutes. I take 1 minute rest in between sets, and 2.5 minutes rest between exercises. Now its time to watch some FOOTBALL!!!!
Yesterdays nutrition breakdown. Ate a total of 2553 calories through the day. 64g fat, 310g carbs, and 196g protein. Need to get my calories closer to the 3000 mark in order to put on muscle.
Oh, and by the way, is there anyone who knows if there is a mobile app for Wannabebig.com?
Today my bi's are sore, which is good news to me.
Did Triceps today
Overhead extensions 3 sets 10 reps, 6 reps, 5 reps
skullcrushers 4 sets of 8-10 reps
Dips 3 sets of 8-10 reps
--Would of added one more exercise, but ran out of time and had to be back at class.
Back to wannabebig after a little stint. Classes got long and tough. Did not lay off the gym too much, but did lose a lot of personal time to get online and send updates. Classes are over now, Thank the Lord, and I am back to pursuing my goals of beefing up.
Today I did Shoulders, and ran a little 35 minute jog for my cardio
Smith machine bar raises 4 sets of 6-10 reps
Machine shoulder raises 4 sets of 8 reps
Cable shoulder raises 5 sets of 8-10 reps
Shoulder shrugs on the smith machine 4 sets of 8 reps
Felt good, felt great. Afterwards I ate a PB and honey sandwich, and did a little 35 minute jog on one of the little trails in town.
This morning I did a little inside crossfit "kinda" workout. It was 25 degrees outside, so i decided to keep it indoors at the local anytime fitness. Here is the workout i performed, lasted aprox 55 minutes....
1 mile run on treadmill
4 sets of ab exercise (ab pulldowns)
2 miles on the bike
4 sets of ab machine crunch
1.5 miles on the treadmill
4 sets of full crunches on the floor
----Felt great, my abs are def smoked right now. Going back to do a chest workout in the afternoon...
Chest workout today
regular bench 4 sets, 6-10 reps
incline hammer bench 4 sets 6-10 reps
cable flys 4 sets 8-10 reps
machine flys 3 sets 8-10 reps
Felt good, felt great.... Got a stinking 150.00 dollar speeding ticket on my way to the gym, so i may of had a little extra motivation to throw the weight around. Overall, it was a good workout. This was the first workout i did at the new gym on base, pretty excited about it. Tomorrow i have movers coming to deliver some stuff, so i gotta be up pretty early to get my cardio and workout in together in the am.
Early Bicep workout today
Hammer curls 4 sets of 8 reps
preacher curl with EZ curl bar 4 sets of 6-10 reps
incline seated curls 4 sets of 7-10 reps
cable curl 2 sets of 8 reps
--Chest was still a little sore this morning. There was also an annoying guy singing along with his IPOD out loud! Hate that crap....
had a pretty decent cardio session this morning.
2x 50 meter sprints
2x 100 meter sprints
2x 150 meter sprints
3 mile run
Felt pretty good. It was cold, but i was bundled up pretty good. planning on hitting the triceps this afternoon in the gym....
close hand bench 4 sets
skullcrushers 4 sets
tricep press machine 4 sets
tricep pressdowns 4 sets
feeling pretty smoked....