The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: First Journal.

  1. #1
    Wannabe Hero
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    First Journal.

    Weight: 70 kg
    Height: ~182 cm



    EXERCISE
    -----------------------------------------------------

    Day 1: Back/Biceps

    Pull Up 3 sets 10 reps
    Deadlift 4 sets 8 6 4 4 reps
    Bent-Over Row 4 sets 10 8 6 6 reps
    Barbell Curl 4 sets 10 8 6 6 reps
    Dumbbell Curl 3 sets 6 reps
    20 mins Cardio.


    Day 2: Shoulders/Abs

    Lateral raise 4 sets 8 6 5 4 reps
    Dumbbell Overhead Press 3 sets 12 10 8 reps
    Dumbell Shrug 4 sets 10 reps
    Bent-Over Lateral Raise 4 sets 12 10 8 8 reps
    Crunches 3 sets 15 15 15 reps
    Oblique Crunches 3 sets 15 15 15 reps
    20 min Cardio.


    Day 3: Cardio 40 min


    Day 4: Quads/Hamstrings/Abs

    Leg Extension 4 sets 15 12 10 10 reps
    Squat 4 sets 12 10 8 8 reps
    Leg Press 3 sets 15 12 10 reps
    Stiff-Legged Deadlift 3 sets 12 10 10 reps
    Leg Curl 4 sets 15 12 10 10 reps
    Calf Raise 3 sets 12 10 8 reps
    Cable Crunch 3 sets 15 12 10 reps


    Day 5: Chest/Triceps

    Pec-Deck Flye 3 sets 12 10 10 reps
    Bench Press 4(3) sets 10 8 6 6 reps
    Incline Bench Press 3(4) sets 10 8 6 6 reps
    Dip 3 sets 10 reps
    Close Grip Bench Press 3 sets 10 8 8 reps
    Cable-Press Down 4 sets 12 10 8 8 reps
    20 min Cardio.


    Day 6: Rest

    Day 7: Rest

    Daily Protein Intake Goal: 150 g
    Daily Carb Intake Goal: 450 g
    Last edited by Ahmar; 12-12-2002 at 06:05 PM.

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  3. #2
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    Thursday, December 12th 2002

    11 am - breakfast 2 eggs(12 g protein)
    2 pm - Burger at work, ~30g protein. 1/4 l milk.

    4.20 pm - Burger at work, ~27 g protein.

    2 g creatine in water while working out.

    Shoulders/Abs

    Lateral Raises: 10 8 8 x 7kg

    Dumbell Overhead Press: 10 8 8 x 14kg

    Dumbell Shrug: 10 X 26 kg, 10 10 X 28kg

    Bent-Over Lateral Raise: 10 10 8 8 6 x 6kg

    Crunch: 3 sets till fatigue ~17-20 reps per set.

    Oblique Crunch: 3 sets till fatigue ~15 reps per set.

    7.45 pm- 42 g protein post workout, 50 g carbs, 3 tablets Dextrose.

    10 pm - Big serving brown rice, with beef and potatoes(~40g protein, 127g carbs). 1 banana (25 g carbs).

    protein: ~150 g Carbs: ~200 g

    Cant wait to get my MRP in the mail so I can keep the carbs intake up.

    Signing out at midnight. Need sleep.
    Last edited by Ahmar; 12-12-2002 at 04:52 PM.

  4. #3
    Senior Member
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    What are your goals? how is your diet like (normally)? What supplements (if any) are you taking?

  5. #4
    Wannabe Hero
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    Originally posted by beastin v6
    What are your goals? how is your diet like (normally)? What supplements (if any) are you taking?

    Right now my goals are to simply gain mass.

    Ive never really had a strict diet, altho I try and stay away from too much fat and sugar.

    Just really got serious about training now thats all, which is why I started this log. I was gonna start one at home, but stumbled upon these forums and decided to journal my training here instead.

    Im using creatine and protein/MRP shakes basically. Nothing else.

    Ill prolly go into fatloss phase once i gain a good amount of muscle. Getting ripped shouldnt be a problem tho due to my high metabolism.

    Any feedback on my training routines or carb/protein intake goals are welcome.

  6. #5
    confused by simplicity bradley's Avatar
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    I would just take the creatine along with my post-workout shake instead of drinking it during training. Also I would be careful about overtraining your delts/triceps as you only have 1 day in between shoulder and chest/triceps. I would probably switch day 4 and day 5.

  7. #6
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    Thats funny that you mention that, the original workout was like you described, I switched them tho, thinking 1 day would be enough. I wanted more days between my Abs training thats why.

    I think Ill change it back, you're prolly right about the overtraining.
    Thanks for the advice.
    Last edited by Ahmar; 12-12-2002 at 06:05 PM.

  8. #7
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    Friday 13th Dec 2002

    10.00 am: 1 egg - 6g protein

    4 burgers at work during the day: ~110g protein

    evening: 5 beers and 2 shots!

    before sleep: 1 MRP, 42g protein, 49g carbs

    still need more carbs. Will start tomorrow since MRP powder arrived.

  9. #8
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    Saturday Dec 14th 2002

    9 am : MRP shake + 1 egg (48g protein, 50g carbs)

    4 pm: MRP shake, burger (~70g protein, 50g carbs)

    8 pm: MRP shake, burger(~70 g protein, 50g carbs)

    10.30 pm: MRP shake (42g protein, 50g carbs)

    11-02: 3 beers.

    Total: 230g protein, 200g carbs.
    Last edited by Ahmar; 12-16-2002 at 08:12 PM.

  10. #9
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    Sunday December 15th 2002

    No training today.

    Only eating stuff, drinking lots of protein/MRP shakes and thinking about life and women.

    Hope my sprained ancle heals up soon.
    Last edited by Ahmar; 12-16-2002 at 08:13 PM.

  11. #10
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    Monday December 16th 2002

    9 am: 1 egg, 1 weightgainer shake

    12 am: 1 MRP, 5g creatine

    3 pm: 1 MRP

    4.30pm: 1 protein bar

    5 pm: workout: I scrapped my own routine and started the WBB routine 1

    Chin ups: 3x10 reps
    Flye: 3 sets of 35, 45, 55 kg last 2 sets to failure around 8 reps.
    One arm Dumbbell Rows: 15x18 kg, 12x22 kg, 10-12x24 kg
    Flat Bench Dumbbell Press: 12x16kg, 10x18kg, 10x18kg
    Overhead Pull Down: 15x45kg, 12x55kg, 10x55kg
    Incline Bench Press: 12x32,5kg, 10x42,5 kg, 6-8x42,5kg
    Seated Wide Grip Row: 10x35kg, 8x40kg, 6x40kg
    Cable Cross-Over: 3 sets of 10 reps at 20kg.(had to cheat)

    7 pm: protein shake, 5g creatine, 2 grilled chicken sandwiches.

    10.30 pm: 1 MRP, 1 double cheeseburger.

    1 am: 2 glasses of OJ

    3 am: 1 MRP, beans with some bread.

    Total: ~150g protein, 200g carbs

    I think im counting a fair amount less carbs and protein than Im actually getting. Weight scale in a few days should let me know if im right.

    Other than that, had a good evening. Went to a couple of cafes with a friend and some people from work came as well. This girl Ive been trying to hit it off with showed up too, she seems to have some kind of hate for me judging by her looks ;p.

    I dont think she likes the way Ive been such a bastard with the women at work lately...

    Kinda wanna talk to her about it, but I dont think she deserves the attention. Wanna think about other positive things instead such as self improvement.
    Last edited by Ahmar; 12-16-2002 at 08:36 PM.

  12. #11
    . Delphi's Avatar
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    Your routine looks solid. Good luck with it.

  13. #12
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    Thanks for the positive comment Delphi

    I missed leg day cuz of work tho ;[

    Sometimes its hard to balance socializing/BBing.

    Been eating lots of stuff past 2 days, altho today..

    Thursday 19th December 2002

    I only got around 2000 k calories approx.
    need to get up above 3 k.

    Tomorrow Ill have to legs, then shoulders and arms saturday.

    Today I used that suntan spray bodypaint. Kinda fun, altho it was hard to get the back by myself

    Will be fun to see how it looks in the morning..
    Need to start reading this book about memory-training asap. I have a ****ty memory...

    Another day another chance.
    Gotta keep on track!!!

  14. #13
    . Delphi's Avatar
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    Ya, I was going to read that book too, but I can't remember where I set it down at.

  15. #14
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    haha,

    Been sick since saturday.. Really sucks..

    I hate being sick.. Im basically coughing my lungs out at this point..

    Gonna be off work for 3 days due to xmas. oh.. Merry Xmas everyone!

    Hope Im better by then.. gotta maintain while I dont train tho.

    Anyone know a good way to lose this cough? ;[

    Maybe I should go buy some cough sirup.. or whatever its called.
    Last edited by Ahmar; 12-24-2002 at 06:40 AM.

  16. #15
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    Friday 27th December 2002

    Did Shoulders, Triceps, Biceps.

    3 min warm up since I was already warm from walking so much..

    Shoulders:
    Overhead Dumbbell Shoulder Press: 3 sets, last two to failure using progessive overload.. 10x12 kg 8x14kg 6x14kg

    One Arm Lateral Raises: 3 sets of approx. 8 reps with 9kg dumbbells

    Lying Rear Lateral Raise:
    3 sets approx. 8-10 reps last 2 sets to failure with 8 kg dumbbells.

    I can feel im using heavier weights than my last routine which is good.

    Tricips:

    Overhead Dumbbell Extension.
    3 sets approx. 8-10 reps last 2 sets to failure with 8kg dumbbells.

    Cable Pushdown:
    3 sets approx. 6-8 reps last 2 sets to failure at 20 kg weight

    Biceps:

    Hammer Curl: 3 sets. 8, 6, 4 reps with 14kg dumbbells

    Barbell Curl: 3 sets 8, 6, 4 reps to failure with 20kg barbell.

    Cant believe the intensity of my biceps and shoulders today. Incredible pump trying to fight against gravity at peak contraction as I couldnt lift the weight up higher but kept it steady instead of simply stopping. Felt like my muscle was about to pop!

    Nice workout, will definately give good gains. I need to find a good way to do french press and triceps benchpress without a spotter or maybe just ask someone at the gym I guess.. hard to do those exercises alone.

    Ate lots that day, about 2-3 shakes and a couple of high protein and carb burgers.. some saturated fat in there too tho..
    Last edited by Ahmar; 12-28-2002 at 08:53 AM.

  17. #16
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    Sunday December 29th

    Back:

    Seated Row: 16x88lb, 12x99lb, 8x120lb (to fatigue)

    Chin Ups: 30 reps in done in 5 sets.

    Bent Over Rows: 10x44lb, 8x57lb. 6x57lb

    Front Pull Down: 12x100lb, 10x110lb, 6x132lb(forced last 2)

    Chest:

    Flye: 14x88lb, 10x100lb, 8x110lb

    Decline Bench Press: 3 sets approx. 10x95lb, last set was to fatigue.

    Dumbbell Press: 3 sets 10x40lb, last set to fatigue.


    Dumbbell Press was difficult due to being last in the routine. Not sure if I should have done 3 more sets of a different exercise but body just wouldnt go for it.

    Had a burger before the work out.

    Post workout: Had a protein shake and some chicken and rice with some icecream afterwards, Hope ill gain some weight from this!

    4 hours later, Im eating chicken and some bean and green peppers!

    Back workout went well today, but I think Chest routine could have been more intense.

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