Page 1 of 2 12 LastLast
Results 1 to 25 of 43

Thread: the doc's journal

  1. #1
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    This is one of the greatest ideas I've seen and with the software running this board you can tell how many people are interested in these posts. Inspired by all the others, I'm gonna keep a journal too. I started out again after 8 years of anti-fitness (smoking and drinking), but i never minded a challenging hike, and had no car for the first 4 so I had to walk everywhere. This kept me in reasonable shape though. However, when i entered my current situation i deteriorated to fast food and easy driving everywhere. I crested out about 205 lb @ 5'11". It was either time to buy some new wider waist pants or do something about it as my gut was really starting to grow! Well I quit smoking two years and 5 days ago and started to exercise (thanks to the inspiration of my woman!!). Started lifting in april 2000 from the bottom pretty much.

    Goals: I will lift to be the strongest, healthiest person I can. I want to reach my bodies full natural potential. By natural I will not take anything that is not already present in food in some form (creatine is debatable but i'm using). By posting all my exercise and diet I hope others here can help me achieve these goals!

    lifted back today

    warmup
    bent over rows 135x8, 155x6, 155x4
    biang. lat pulldown (fancy but great lat machine) (185x6)x2
    biang. rows (230x6)x3
    deads 135x8 (warmup) 205x7, 225x6, 255x3 (really pooped out here!)
    dumbbell shrugs 95x6

    weighed self-189(18%) down from 205 (22%) I use a tanita scale so i dont trust the absolute value but i am trusting the change in bf as I try to weigh myself under very similar conditions at the same time of day.

    Diet today was ok today-meetings got in way but walnuts helped!. carb down 1.25 gal
    130 g protein, 195 g fat, 27 g carb= 2400 cals!! right on!

    Could up the protein with a casein shake- i will so make it 155 g protein and 2500 cals

    supps 20 g glute (3 doses)
    5 g creatine

    sleep 9-10 hrs



    [Edited by the doc on 01-22-2001 at 09:58 PM]

  2. #2
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Today was an off day-for rest and growth. Meals were ok and pretty much the same as yesterday minus the post workout shakes so about 2200 cals (carbs little high@36 g). supps-glut 5,5,10(bed). Feeling great and starting to see some outline on my back and chest. Lunch was different today as i had a working lunch at a very nice resteraunt. I was able to make a great chef's salad with some nice whole provolone and some nice looking turkey breast from the deli bar. added a small piece each of salmon, chicken, and pork tenderloin and i'll call it a great meal! I took two spoonfuls of frozen yougurt and a small piece of a cookie- oh it was so good- (so i stole two and keeping them for carb load tomorrow eve). I can't wait for carb day tomorrow. Gonna have a nice low fat pizza on a good crust. aiming for 120 g at meal 1 and another 80 -100 at meal two!
    those deads from yesterday still have me cringing...

  3. #3
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    carb load day! ate eggs and oil for breakfast- pecans and pentapro for lunch-whey isolate/glut/creatine post workout. Turkey soup lastly. Tonight i am gonna eat a low fat pizza (120g carbs) and 1 cup of brown rice (64 g carb). and a couple cookies! I'll take 7g more creatine just before these meals to take advantage of the insulin spike.

    training warmup (bike 5)
    db flat bench 70x6, 80x3, 75x6
    incline 70x5- couldn't get 'em up even- guy spotted me and i got about 3 good reps-is this from carb depletion?
    dips 6x2 (failure)
    OH press 85x6 105x5
    arnolds 40x5 (seemed to finish ok-maybe just need to lower weight for incline or do it first)
    50 min
    felt totally trashed in the upper body

    CARBS!

  4. #4
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Still tight and sore from chest and back days (i don't really remember being this sore from back day-must be 'dem deads!) but feel great and good energy!
    Today was a rough one at work. Didn't get to sleep till @4am and got up at 930. Meals went ok, but everything was behind schedule. Day meals were same (-protein shakes)-glut in morning and before sleepy tonight. looks like i finished with about 30 g carb today and plenty o protein(175 g). Will have a casein shake tonight

    Gonna sleep good tonight. Hitting the squat rack in mid morning so i gotta get up early!

  5. #5
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Well today was a mixed day...
    meals- usual, on time soup at 530 have some steak salad tonight! supps glute 5 g morn, 8 g pw and 7g creatine w/ whey.

    was plenty strong today but l knee was bothering me on squats. Did 135 no problem deep for 6. Once i put 185 on and they were really bearing weight, it hurt at the bottom and on the way up-front behind knee cap. tried lesser weight-still hurt-move to leg press 450 x 7 500 x 6 and 570x2 (darn) -no knee pain...
    sldl 135 deepx7, 225 x6
    db lunge (60s x5)x2 no knee pain

    45 min shot bball for 15 and then joined a game for 45 min -so i exeeded my workout limit but it was fun and i played well. whey and glut immediately following and meal after 75 min...

  6. #6
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Looks like i've had the flu now for several days- At least a week now. Not training. Diet ok though. Taking glutamine and multi's. May train tonight depending on energy level.

  7. #7
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Feeling much better today. Will Start training again today with back later today after a week off for illness.
    Feeling strong and hopeing for a strong back day!
    Diet good. Relaxed carb limits slightly on sat, sun, mon trying to enjoy my trip even though i was sick. Ski'd well and intensely the last two days

    Resumed no carbs (<20 g) on tues, wed, and today). Eggs and oil for breakfast, mmmmm! will load carbs on friday night!!

    [Edited by the doc on 02-08-2001 at 08:50 AM]

  8. #8
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Diet and meals good.
    eggs and oil
    chickn soup
    preworkout protein
    postworkout whey isolate, glutamine, and creatine
    can o tuna and 2 servings walnuts
    2 chick'n breasts, 1 heart of romain, 1 serving cheese, vinagar and oil dressing
    some lite meal before bed (not sure yet)

    training (great day)
    5 min row machine (felt really good today)
    chins 2x5-6 (palms facing each other alternated with)
    2x3-4 (palms facing away-used to be able to do 0-1)
    deads 135 x8 warmup
    185 x6
    (255 x 5-4) x2 failure at end!
    biangular rows 180 x7
    210 x7 (palm down)
    230 x 7(facing each other)
    240 x 4
    shrugs (225 x 5) x2

    time 70 min- went long cause i was helping out a kid learnd some deads and instilling him with the Wannabebig workout ethic!

    supps 35 g glute (4x)
    20 g creatine (4x)

    added a b complex, vit e, and 1.5 g (3x) vit C to my ordinary multi (naturemade) take most (cept xtra vit c) before workout w/ shake. ****ed real real yellow during workout (b-complex)

    Man i am really feeling those deads already in my back and butt-HELL YEA ! Didn't really get a pump but back feels effectively worked especially dead lift areas!

  9. #9
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Fri Diet and meals good.
    eggs and oil
    can o tuna and 2 servings walnuts
    seafood stew
    crackers and roasted garlic
    steak, (1 ser), asparagus and a half a loaf of bread (dessert-low fat ice cream and bread pudding mmmm!)

    supps 35 g glute (4x)
    20 g creatine (4x will do this on every carb load day)

    added a b complex, vit e, and 1.5 g (3x) vit C to my ordinary multi (naturemade) take most (cept xtra vit c) before workout w/ shake. ****ed real real yellow during workout (b-complex)

    Man i am still really feeling those deads already in my back and butt-HELL YEA ! Whole back has some soreness now.

    training today later (sat)

  10. #10
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Diet and meals ok today-slept in so schedule thorwn off

    protein shake
    eggs and oil
    preworkout protein
    postworkout whey isolate, glutamine, and creatine
    seafood stew
    Steak and veggies

    some lite meal before bed (not sure yet)

    training (great day)
    warm up
    5 min bike (felt really good today)
    db flat bench 40x10, 50x6, 65x4

    work sets
    db flat bench 75x5, x5, x4
    incline 65x6, x5-
    dips 8, 7 (failure)
    military (OH) press 115x6, x5
    arnolds 45x5, x4
    v-bar tri pulldowns 160x7
    50 min
    felt totally trashed in the upper body


    time 50 min-

    water-good 4L thus far

    supps 35 g glute (4x)
    20 g creatine (4x)

    multi (morning)
    b complex, vit e, and 1.0 g vit C w/ preworkout shake. Good energy
    butt still sore-chest feels effectively worked. moving up in some exercises!!!

    need to get flax oil (bumping up cals!), straps, and a dip belt

  11. #11
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    got flax oil-taste is less than what i expected, but oh well!
    time to start NHE bb program soon-tomorrow w/ 2x100+ carb meals pasta+ sauce followed by brown rice!

    I'll be ready after those damn squats tomorrow!
    chin muscles, chest, and triceps good and sore today

    Diet and meals ok today- needed more meals!
    eggs/cheese and flax
    can o' albacore and flax
    seafood stew + cheese
    fish fillet and veggies +cheese

    some lite meal or pro shake before bed (not sure yet)

    sleep-great!8 + 2 hr

    water-good

    supps 15g glute (3)
    10 g creatine (2)

    goal-meal every 2.5-3 hrs this week!





    [Edited by the doc on 02-11-2001 at 09:46 PM]

  12. #12
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Diet and meals ok today-good sleep last night

    eggs and flax ( 3 servings oil)
    can o tuna and nuts
    preworkout protein
    postworkout whey isolate, glutamine, and creatine
    8 oz ahi from last night + flax
    CARB LOAD
    6 pm pasta w sauce (220g)!
    830 pm terriyaki brown rice!
    goal 300 g of pure starch! (and a little ice cream)


    training (great day)
    warm up
    5 min bike (felt really good today)
    squat 45 x 12, 95 x8, 135 x6

    work sets
    squats 185x6, 205x 5, x4
    leg press 500x5, x4
    SLDL 225 x6, x5
    db lunges (2x40 lbs) x8, x6

    50 min
    Its important to note that i wore my sketchers instead of sneakers and knee did not hurt one bit today. Concentrating on squatting form-using heels
    could not walk up or down stairs afterwards!

    water-good 3L thus far

    supps 35 g glute (4x)
    20 g creatine (4x (loading today))

    usual vitamin/mineral supps




    [Edited by the doc on 02-12-2001 at 07:05 PM]

  13. #13
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Loaded 400 g carb yesterday. Gained 8 lbs. overnight. Wow! I should sell that pasta as a supp! Feel good today, but a little full. Legs real sore-ouch! Felling good though...

    Resting today. Going out to celebrate tonight w/ the group, I was very strict on carbs today so i can celebrate reasonably! I was very hungry today though all day!

    Meals
    eggs and cheese -flax
    can o albacore- walnuts (2)
    chicken breast w/ cheese
    jerkey and nuts
    chicken breast w/ cheese
    going out...

  14. #14
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Diet and meals good but short day as a slept for 12 hrs. felt good though. Observing strict carb limits due to luxurious dining last night...

    eggs/cheese and flax
    preworkout protein
    postworkout whey isolate, glutamine, and creatine
    2 small chick'n breasts w/ mozz and tom sauce, 1 heart of romain, 1 serving cheese, vinagar and oil dressing

    some lite meal before bed (not sure yet)

    training (great day)
    5 min row machine upbeat pace

    chins x4, x5, 4(palms facing)
    x4, x5 (palms facing away)

    deads 135 x8 warmup
    205 x8
    255 x 4
    265 x4, x4 (could've done more but lost grip-need straps!)


    biangular rows 180 x7 (palm down)
    230 x6
    250 x4

    250 x 4, x4 (palm facing each other)
    shrugs (225 x 4) x2 -lost grip here!

    time 65 min- rested during those dead sets

    supps 25 g glute (3x)
    7 g creatine (2 x)
    water good 4L +

    multi and vit C

    felt like i could've done better w/ some straps ! Overall though a good day...

    Goal-improve diet!

    [Edited by the doc on 02-14-2001 at 10:36 PM]

  15. #15
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Resting today. Been getting good sleep. Much more soreness in back area today, hams still sore. Must get straps! Tomorrow-Chest day.
    Enjoying the every other day routine split...

    Meals Ok but still not getting that extra meal i want!
    eggs and cheese -flax
    can o albacore- walnuts (2)
    chicken breast w/ cheese
    Snack nuts (2)
    Fish w/ lots of snow peas and green beans
    prot. shake w/ flax

    Water- good

    usual off day supps taken

    Prep'd lunch for next week- chicken, veges and barley soup
    perfect for NHE bb. 45 g protein, 15g carb (+4 fiber), and 25g fat (mostly monounsat.)~450cals

    goal tomorrow- chart cals

  16. #16
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    eggs and flax oil
    postworkout shake (=whey isolate, creat., glut.) + a few walnuts
    chicken n' barley
    (CARB LOAD)
    creatine
    whole wheat pasta + low fat ice cream(180g carb)
    creatine
    regular pasta and fat free yougurt (240 g)


    training
    warm up
    5 jump rope
    db flat bench 40x10, 55x8, 65x4

    work sets
    db flat bench 75x3, x3, 70x6 (boo!)
    incline 60x6, 65x3, x5-
    dips 8, 7 (failure)
    military (OH) press 115x4, x4
    arnolds 45x4, x4, 40 x4
    v-bar tri pulldowns 160x7

    65 min
    good workout-some sets seemed a little weak- damn diet and missed meal. Missed preworkout meal and i could really tell. Damnit! Must not miss meals and vits. at all cost!


    time 65 min-

    water-good 4L

    supps 25 g glute (4x)
    20 g creatine (4x)

    vits and mins - missed b-complex today. took after workout.

  17. #17
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Resting today. Been getting good sleep-2 hr nap today. Sore in tri's and somewhat in pecs.

    Meals Ok but still not getting that extra meal i want!
    eggs and cheese -flax
    chicken and barlety
    chicken breast and gr. beans
    Snack nuts (2) + some sweets at b-day party- (stayed under 60g)
    prot. shake w/ flax

    Water- ok

    usual off day supps taken
    glut-20g
    creat.-2g


    goal tomorrow- chart cals and squat full and well

  18. #18
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Diet and meals ok today-good sleep last night

    eggs/cheese and flax ( 3 servings oil)
    chicken and barley
    preworkout shake
    postworkout shake
    flounder and gr.beans
    cottage cheese and flax



    training (great day)
    warm up
    5 min bike
    squat 45 x 10, 95 x8, 135 x6


    work sets
    squats 185x6, 195x 5, x5, x4 (failed out halfway up and dropped down to the safety bar and then crawled out!)
    These were full deep squats to just where my hams would touch my calves- concentrated on form

    SLDL 225 x6, x6 (trying to go as deep as possible)
    db lunges (2x45 lbs) x8, x7 -failed
    calves-stair and incline press

    55 min
    Its important to note that i wore my sketchers instead of sneakers and knee did not hurt one bit today.

    man my lower back, ass, and legs are killing me. I could barely walk out of the gym today!

    water-good 3.5 L thus far and drank about 1.5 l during workout!

    supps 35 g glute (4x)
    7 g creatine (2+5)

    usual vitamin/mineral supps were taken.
    Last edited by the doc; 02-18-2001 at 09:11 PM.

  19. #19
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Resting today. good sleep last night 10hrs-legs are very weak today but ok.

    Meals Ok-carb loading tonight
    eggs and cheese -flax
    chicken and barlety
    albacore and walnuts

    whole wheat pasta (180 g) w soy sauce and froz yougurt (60 g)

    brown rice and soy (180 g)

    Water- ok

    loading day creatine 5+5+5

    glut-(8+8)g



    goal tomorrow- Deads-need straps tonight!
    Last edited by the doc; 02-19-2001 at 04:30 PM.

  20. #20
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    eggs/cheese (2 servings oil)
    preworkout shake/ walnuts (1.5 serving)
    postworkout shake
    chicken and barley
    flounder and gr.beans
    cottage cheese and flax

    i'm sleeping more (11 h last night). and i ate every 2-3 hrs=6 meals=goal

    training (good day)
    5 min row machine upbeat pace

    chins x4, x4, 3(palms facing)
    x4, x4,x3 (palms facing away)

    deads 135 x8 warmup
    205 x6
    255 x 6
    265 x4, x4, x4 (could've done more but lost grip again-need straps!)


    biangular rows 200 x6 (palm down)
    250 x3, x3
    240 x4 ($hit)

    240 x 5, x5 (palm facing each other)
    shrugs (135 x 12) x2 very slow reps. couldn't grab normal 225 bb

    time 65 min- rested during those dead sets

    supps glute (5+5+10+5)
    7 g creatine (2+5 x)
    water good 7-8L today (1.5 during workout)
    usual vit and mins.

    Quite sore tonight-especially dead areas and lats and just whole body in general

  21. #21
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    Resting today. good sleep last night 10hrs-back and waist quite sore today. Took a 2 hr nap today.
    Had some trouble bending due to soreness. Legs seems to have recovered almost fully.

    Meals Ok today but i'm feeling the need for some variation

    eggs salsa/ cheese -flax
    chicken and barlety
    Chicken breast and cottage cheese
    albacore and walnuts
    Chicken and gr beans/ flax
    casein/whey shake

    Getting psyched for some chest/shoulders tomorrow!



    weigh in tomorrow-

  22. #22
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    eggs and flax oil
    preworkout shake
    postworkout shake + walnuts
    chicKen and barley
    cottage cheese
    steak, brat, and gr. breans


    training
    warm up
    bike for 5
    db flat bench 40x8, 50x6, 65x4

    work sets
    db flat bench 70x6, 75x4, x4 (added a rep!)
    incline 60x8, 65x5
    dips 8, 6 (failure)
    military (OH) press 115x5, x4
    arnolds 45x5, x4
    v-bar tri pulldowns 160x8,x6

    55 min
    good workout-

    weigh in 184(19%)glycogen depleted-fully hydrated

    water-good 7L (drank 2 l during workout- damn!)

    supps glute (5+5+10+5)
    7 g creatine (2+5 x)

    vits and mins - missed b-complex today.
    Last edited by the doc; 02-22-2001 at 09:06 PM.

  23. #23
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    for friday 2-23-01

    Resting today. good sleep last night 10hrs-chest sore today but ok.

    Meals Ok-carb loading tonight
    eggs and cheese, brat
    chicken and barlety
    pp shake

    1 box of pasta w/ tom sauce- fro. yougurt (360 g)
    1 pkg corn + frozen yougurt (140 g)

    Water- ok

    loading day creatine 5+5+5

    glut-(8+8)g



    goal tomorrow tearing up the squat rack! Good form!! Full deep squats!!

  24. #24
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    For sat 2-24

    Diet and meals ok today-good sleep last night despite situation

    eggs/cheese and flax
    chicken and barley
    preworkout shake
    postworkout shake
    chickn breast w/ gr beans
    cottage cheese and flax



    training (great day)
    warm up
    5 min bike
    squat 45 x 12, 95 x10, 135 x8 (Upped reps here 2-4)



    work sets
    full deep squats 185x6, 195x 6, x6, x6 (failed)
    - concentrated on form
    leg press 450 x5, x5
    SLDL 225 x6, x6

    db lunges (2x45 lbs) x6, x6 -failed
    calves-stair x20 and incline press 2 x(8x8)

    65 min
    man my body is killing me. I could barely walk out of the gym today! Those deep squats feel good but they really are intense.

    water-good -6-7 L ; 2 l during workout

    supps 24 g glute (4+6+10+4)
    7 g creatine (2+5)

    usual vitamin/mineral supps were taken.

  25. #25
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    for sun 2-25

    Got good rest- 9 hrs + 2 hr nap today

    very sore in ass and legs

    Diet and meals ok today-good sleep last night

    eggs/cheese and flax
    chicken breast, gr beans
    cott. cheese
    Roast beef and gr.beans
    roast beef (1/2) w/mozz. and gr. beans

    glut (8x3) water good-5 L

    usual vitamin/mineral supps were taken.

Similar Threads

  1. Protein Intake is so Overrated
    By TiGeR AK in forum Diet and Nutrition
    Replies: 57
    Last Post: 02-03-2005, 12:03 PM
  2. My Journal: "The Summer of Gettin' Jacked..."
    By OiBoy in forum Member Online Journals
    Replies: 6
    Last Post: 07-16-2002, 07:45 PM
  3. MonStar1023 NHE + HST Journal
    By MonStar1023 in forum Member Online Journals
    Replies: 225
    Last Post: 03-09-2002, 08:28 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •