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Thread: Time to get focused!!

  1. #1
    Wannabebig Member
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    Time to get focused!!

    This is a great forum, joined wbb last week and I love the concept of this online journal.

    I'm a 31 year old male, 5'6'' 172lbs had my body fat checked a couple weeks ago at 18% ( I think thats a pretty conservative estimate, the PT who tested me did not seem too confident in the calipers or the equations)

    I plan on using this journal to keep track of my diet, and to monitor weight training to make sure that I continually push the poundages up, I think alot of us continue to use the same weights year after year and wonder why we're not growing!

    Here's my plan: Weight training four days a week.
    Clean diet, high protein, moderate carbs, low fat.
    Supplement with Omega 3's, creatine, glutamine.
    30-45 min cardio, 4 days a week.


    I would like to get my weight down to 155lbs, see a little bit of abs, and then start a bulking cycle at that point .

    With a clean diet, hard training , a clean life style (no more drinking, smoking, etc..) tons of water and a great attitude, this should take just couple of months.
    Last edited by Vegasbound03; 12-20-2002 at 06:30 AM.

  2. #2
    "Tuna Boy" NateDogg's Avatar
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    Sounds like a plan...post your routine so we can check it out.



    I love that little guy... *sheds a single tear*
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  3. #3
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    HERE IS MY BASIC STARTING WORKOUT

    although excercise selection and order will probly change often.

    Monday: CHEST: Bench press
    Incline dumbell press
    Machine fly (will check brand)
    Cable crossovers

    ABS: 3 sets of 20 crunches

    CARDIO: 30 min reclining bike

    Tuesday: Quads & BI'S


    Squats
    Leg extentions
    Lunges

    barbell curls
    alternating dumbell curls
    preature curls
    concentratin curls

    ABS: 3 sets leg raises
    Cardio will always be 30-45 bike

    Wednes day: REST


    Thursday: Shoulders and TRi's

    STANDING military press
    upright rows
    side dumbell laterals
    rear delt machine

    pushdowns (rope)
    dumbell extention over head (what are these called)
    narrow grip bench completly isolating tri's

    Abs: 3 sets oblique crunches

    Friday: Back, hamstrings, calves

    Deadlifts
    pulldows to front with underhand grip
    bent over barbell rows
    barbell shruggs
    back extention

    leg curls
    standing leg curls
    stiff leg deads


    SATURDAY AND SUNDAY: REST, REST , REST, PLAY videogames, watch football (Broncos are on there way back) eat, and learn tons of info on this board and others!!

    I know this is a lot of volume, but with more rest , super diet, supplementation, I think my body will love the shock !!

    Will go into more detail on reps/sets on a daily basis!
    Thanks for reading!
    Last edited by Vegasbound03; 12-16-2002 at 12:25 PM.

  4. #4
    "Tuna Boy" NateDogg's Avatar
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    Any back work? Hamstring work? Tricep work (not that it is necessary considering the involvement in chest work)? That looks like a lot of stuff for chest and bi's...not much else?
    Last edited by NateDogg; 12-16-2002 at 12:03 PM.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  5. #5
    Wannabebig Member
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    I'm at work (lots of distractions) Keep hiting enter , I'll get it all in there.
    Last edited by Vegasbound03; 12-20-2002 at 06:31 AM.

  6. #6
    "Tuna Boy" NateDogg's Avatar
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    Lol, ok... I believe I have been to New Bedford, it would not have been for quite some time though.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  7. #7
    confused by simplicity bradley's Avatar
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    Congrats on the journal.



    Couldn't help myself.

  8. #8
    Party of "No." Tryska's Avatar
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    ermm...2 lifts for your legs, and 4 for biceps?

    no squats?

    welcome to the boards anyway. i'm still gonna poke ya with my poking stick, cuz i'm not sure about you just yet.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  9. #9
    Senior Member
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    Best of luck to ya!

  10. #10
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    Tryska, tha squats are in there?? I'm trying to bring my bi's up, and they seem to take a little more volume for me to get a good work out , so I'm going to throw in 4 exercises for them.



    Beastin V6, thanks man, I've been following your journal as well!
    That baconV6 comment was funny as hell!

  11. #11
    Party of "No." Tryska's Avatar
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    oh thank god. i was gonna pitch a fit.

    what are your rep ranges? and how come the strange split?
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  12. #12
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    MONDAY'S WORKOUT &DIET

    Day one!
    Workout:12/16/12
    Time: 4:30pm
    Weight: 175lbs


    CHEST:
    BENCH PRESS:
    135X15
    185X6
    185X5
    185X5

    INCLINE DUMBELL PRESS:
    60X7
    60X7
    60X6(Will bump these up when I can complete 10 good repsx3)

    MACHINE FLY:
    100X10
    100X10
    100X10 (WILL BUMP THESE UP)

    CABLE CROSSOVERS:
    48X10
    48X10
    48X10 (brand new machine uses cords?? felt heavy& good)

    ABS: Crunches 20x3
    CARDIO: 30 MIN RECLINING BIKE


    DIET:
    Did not have a chance to pick up supplements so diet pretty much sucked.

    Slim fast drink
    Slim fast peanut bar

    Diet coke 32oz
    Grilled chicken fajita
    32oz 1% milk
    Bagelw/ cream cheese
    bannana

    Orange julies (12 oz)

    1/2 gallon water:

    1960 calories (est) 80 grams protein (will buy protein supps today 80 grms is a joke)
    Last edited by Vegasbound03; 12-17-2002 at 05:13 PM.

  13. #13
    Party of "No." Tryska's Avatar
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    yeah..good idea. you def need more protein, less sugar in your diet.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  14. #14
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    Day 2
    Diet:

    Bannana
    Apple
    Steak sandwch
    12 oz 1%milk
    4 flax seed oil caplets
    4 fish oil caplets
    1 grm vit C

    Peanut butter&jelly sandwith
    40grm whey protein shake
    17 gram protein bar
    1/2 gallon water
    32 oz diet coke

    2oz beef gerky
    40grm whey protein shake
    PB&J Sandwitch
    1/2 gallon water

    Totals: Calories 2300, Protein 166 grms

    Diet was better today, but still needs lots of work.

    Will work on cutting out PB&J, and add more lean chicken, steak, eggs.

    I also need to add some good carbs like brown rice, sweet potatoes, oatmeal.
    Last edited by Vegasbound03; 12-18-2002 at 09:48 AM.

  15. #15
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    Originally posted by Tryska
    yeah..good idea. you def need more protein, less sugar in your diet.
    Agree. Up that protein to atleast 160-180 grams.

  16. #16
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    Picked up some Chocolate Whey today, will start taking 3 shakes per day /w 1%milk, fruit , & creatine when I get it..

  17. #17
    shot a man in reno Mik's Avatar
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    Hey vegas, just checked in. Good luck with the journal.

  18. #18
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    Thanks Mic! It seems to be helping already, ya don't want to cheat on your diet or miss a workout when you have to log it in later, it's only my 2nd day but I'm enjoying having this journal!

  19. #19
    Wannabebigger Member seance69ca's Avatar
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    Welcome to the boards and congrats on all your new beginnings

    You've checked out MY BIG JOURNAL so I thought I'd check yours out too. We're like almost the same height & weight & age...kewl.

    You seem to be off to a good start...lots of enthusiasm. Good.

    It's good that you anticipate what we on the boards will tell you about with your diet....

    To effectively reach your goals, you will need MORE and BETTER sources of lean protein. PB&J sandwiches aren't the worst thing to eat, but they could be even better with ww bread, natural (organic) pb and sugar-free (or low) jam. I'm not a soda pop fan so I can't endorse their use...water is best for me. Wet carbs, too will do good for you as will complex carbs from yams, potatoes, brown rice & oatmeal.....

    But you knew we'd say so cuz you know some stuff about nutrition, right?

    Best wishes to you.
    Circumcision builds character. If you can survive getting the end of your dick cut off, you can survive anything. -- Dan Savage

    Stats
    Height: 5'7" l Weight: 170lbs l BF 12% l Shoulders: 50" l Chest: 42" l Biceps: 14.75" l Waist: 33" l Glutes: 39" l Thighs: 25 l Calves: 16.25"

  20. #20
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    Day 3
    Work out: Quads/biceps

    Diet:

    20grms whey protein
    1/2 gallon water

    20grm protein myoplex ready drink
    PB&j sandwich

    30 gram whey protein drink
    4 caplets flax seed
    4 caps fish oil
    1G vit C
    1/2 gallon water
    1 slice cheese
    1 cup milk
    Big Mack Combo Supersized
    2 oz dried fruid and nuts

    140 grams protein
    2900 calories, too many but I worked out hard and have an early workout tomorrow so I'm not worried about it.


    Quads:

    Squat; 135x15
    185x8
    205x6
    225x3
    135x12
    Leg extention; 125x10
    125x10
    125x10 (will bump these)

    Lunges: 40x10
    40x10
    40x10

    Biceps;

    DB alternating curls; 30x10
    30x10
    30x10 (will bumb these up)

    Preacher curls; 45x10
    Close grip 45x10
    45x10(bump up next time)

    Concentration curls 20x10
    20x10
    20x10 ( bump up)




    Abs; 3x25 leg extentions

    Cardio:30 min reclining bike(will up to 35min w/more intensity, and also throw in running and treadmill)
    Last edited by Vegasbound03; 12-19-2002 at 08:31 AM.

  21. #21
    confused by simplicity bradley's Avatar
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    Originally posted by Vegasbound03
    Day 3
    Work out: Quads/biceps

    Diet so far today:

    20grms whey protein
    1/2 gallon water

    20grm protein myoplex ready drink
    Might want to add in some carbs with the first meal because I believe that most of the whey when consumed by itself will be oxidized and used for energy due to low glucose levels in the morning.

  22. #22
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    Thanks Bradley , your right, I need to get to the store, I usually add some fruit, potatoes or oatmeal. I just have not felt as good this morning with just the protein, thats a real good point about the oxidation, I was not aware of that but it def makes sense!!

  23. #23
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    Day 4
    Delts&Tri's
    Workout time:11:30

    Diet Today:

    30grm whey protein drink
    4 flax
    4 fishoil
    1G Vit C
    Small bowl Cheerios

    20grm pro Myoplex drink post workout
    Peanut butter sandwich
    small serving oatmeal

    Hot Tamales Candy
    30 grm whey protein drink

    3 slices BBQ chicken pizza
    salad w/ ranch
    3 flax
    3 fish oil caps
    1 gallon water throughout day

    Weights will be Light as I get reaquanted with excercises

    Training: 5 minute warm up on bike.

    Delts:

    Standing military press:
    65x15
    85x10
    95x6
    95x7

    Side laterals:
    20x10
    20x10
    20x10 (will bump these up)

    Upright rows:
    45x10
    45x10
    45x10 (will up these)

    Rear delt machine;
    64x10
    76x10
    88x10 (bump up)

    Triceps:


    Rope pushdowns:
    85x10
    95x10
    105x10 (will up these)

    Overhead dumbell extention:
    35x10
    35x10
    35x10 ( up these next time)

    Skull Crushers:
    45x10
    45x10
    45x10 (up these next time)

    Tricep extention (machine)
    50x12
    60x10
    60x10( will move up)

    Cardio:

    32 Minutes reclining bike
    Last edited by Vegasbound03; 12-20-2002 at 06:33 AM.

  24. #24
    P o S e R kAiXuan's Avatar
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    vegas baby, vegas
    -deFenDeRs oF thE unDerRateD

    If it doesnt make dollars, then it doesnt make sense

    I never knew how skinny I was untill I started gaining a little weight

  25. #25
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    Day 5
    Rest Day:

    DIET:

    20gm Whey protein drink
    3 pancakes
    3 fish oil
    3 flax seed caps
    500mg C

    2 McDonalds Hambergers
    20gm Whey protein drink w/ 1/2 bananna

    5gm creatine w/ grape juice
    Smothie
    Big plate spagetti w/meat
    3 fish oil
    3 flaxseed caps
    500 mg C

    30 gram Whey/milk+1/2 bannana+
    5gm creatine

    1/2 gallon water.
    Last edited by Vegasbound03; 12-20-2002 at 07:29 PM.

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