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Thread: The Oh So Skilled Chronicles

  1. #1
    Tha A Skillz's Avatar
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    The Oh So Skilled Chronicles

    Jan 1st

    The Stats

    Age: 17
    Height: 5'9
    Weight: 162
    Arms: 14"
    Calves: 15.5"
    Quads: 22.5"
    Waist: 32.5"
    Chest/Back (Underarm): 41"
    Chest/Back (Overarm): 46.5"
    Forearms: 11"
    Neck: 14.5"

    Bodyfat %: 12-15%

    i'll drop my maxes once i go today, to try to max out on sum stuff

    Goals

    to bulk up, gain a few lbs, while maintainin same body fat percentage...will post up the routine later....goal is to get up to 170-175 lbs

    Skillz
    Last edited by Skillz; 01-01-2003 at 03:04 PM.

  2. #2
    confused by simplicity bradley's Avatar
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    Good luck with the journal.

  3. #3
    Fighting Genetics AdamGberg's Avatar
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    i might even start a journal to ring in the new year...good luck
    "Don't take life too serious, you'll never get out alive."-Van Wilder

  4. #4
    Tha A Skillz's Avatar
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    thanks....i was supposed to max out today on bench, squat, n deadlift so by next year i can see my maxes in everythin...i guess i'll do it tomorrow...i start workin out on monday
    Skillz

  5. #5
    Tha A Skillz's Avatar
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    the board was down monday so i'm a post up then n today in same thread

    well, tryna start the new year wit a good work out...my schedule is monday (quads, hams, calves), wednesday (chest, shoulders, tris), and friday (back, abs, bis)...monday went to my friend slim's house....gotta good look at the weights ( i might start workin out there)

    didnt get a chance to record the weight n reps becuz i was just doin this week for a "get back into workin out" type of week, for next week when i start up my routine

    monday just did:
    3 sets of squats
    3 sets of leg extensions
    2 sets of hack squats
    3 sets of stiff legged deadlifts
    3 sets of leg curls
    2 sets of dumbbell calve raises
    2 sets of seated calve raises

    ate a bowl of cereal for breakfast
    ate a chicken sandwich, fries, had a milk at lunch
    i cant really remember wat i ate later in taht day lol

    today, i ate a bowl of cereal for breakfast...chicken sandwich, apple, milk, and fries at lunch...ate a couple cold cut sandwiches when i got home....gonna eat an apple or a banana a lil before i go work out
    today i just plan to do
    3 sets of bench
    3 sets of incline dumbbell bench
    2 sets of dumbbell cross overs
    2 sets of military press
    2 sets of either shrug/laterals or upright row/press
    2 sets of rows to neck
    2 sets of lyin tricep extensions
    2 sets of bench dips

    after every work out, i usually eat a spoonful of peanut butter n down a glass or 2 of milk
    Skillz

  6. #6
    Tha A Skillz's Avatar
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    last nite, ate my pb n milk after the work out...went home, had sum salad, chicken, nn sum rice n sum steak pieces.....

    ....tomorrow, i plan doin

    3 sets of deadlifts
    3 sets of pullups
    2 sets of dumbbell rows
    2 sets of weighted sit ups
    2 sets of side bends
    2 set of reverse crunches
    2 sets of dumbbell curls
    2 sets of concentration or preacher curls

    i cant wait till next week, when i start loggin up n recordin more indepth, i just usin this week to get warmed up for the real deal...new cycle startin, new work out partner, new work out station...new everythin
    Skillz

  7. #7
    Tha A Skillz's Avatar
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    ate a bowl of cereal for breakfast....cheeseburger, fries, and a milk at lunch......beef macaroni when i got home....plan to do back, abs, n bis today
    Skillz

  8. #8
    Tha A Skillz's Avatar
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    official start of work out day

    meal 1: bowl of cereal
    meal 2: an apple, chicken sandwich, french fries, and a milk
    meal 3: cold cut sandwiches (bread, turkey cold cut slices, tomatoes, lettuce, mayo)

    this is my current routine for now

    Day 1 (Quads, Hams, Calves):
    Squats: 6-8 reps x 3 sets (2-3 min rest)
    Leg Extensions: 8-10 reps x 3 sets (1-2 min rest)
    Hack Squats: 4-6 reps x 2 sets (1-2 min rest)
    Stiff Legged Deadlifts: 6-8 reps x 3 sets (2-3 min rest)
    Leg Curls: 8-10 reps x 3 sets (1-2 min rest)
    Dumbbell Calve Raises: 8-10 reps x 2 sets (1-2 min rest)
    Seated Calve Raises: 6-8 reps x 2 sets (1-2 min rest)

    Day 2 (Chest, Shoulders, Tris):
    Bench: 6-8 reps x 3 sets (2-3 min rest)
    Incline Dumbbell Bench: 6-8 reps x 3 sets (1-2 min rest)
    Dumbbell Crossovers: 8-10 reps x 2 sets (1-2 min rest)
    Military Press: 6-8 reps x 2 sets (2-3 min rest)
    Upright Row/Press: 4-6 reps x 2 sets (1-2 min rest)
    Rows To Neck: 6-8 reps x 2 sets (1-2 min rest)
    Lying Tricep Extensions: 6-8 reps x 2 sets (1-2 min rest)
    Bench Dips: Max reps x 2 sets (1-2 min rest)

    Day 3 (Back, Abs, Biceps):
    Deadlifts: 6-8 reps x 3 sets (2-3 min rest)
    Pullups: Max reps x 3 sets (1-2 min rest)
    Dumbbell Rows: 4-6 reps x 2 sets (1-2 min rest)
    Weighted Sit ups: 8-10 reps x 2 sets (2-3 min rest)
    Side Bends: 6-8 reps x 2 sets (1-2 min rest)
    Reverse Crunches: Max reps x 2 sets (1-2 min rest)
    Dumbbell Curls: 6-8 reps x 2 sets (1-2 min rest)
    Preacher (Or Concentration) Curls: 8-10 reps x 2 sets (1-2 min rest)


    today is day 1 obviously
    Skillz

  9. #9
    Tha A Skillz's Avatar
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    ate a banana before the work out

    Squats: 225 x 6, 225 x 6, 215 x 6
    Leg Extensions: 125 x 10, 145 x 10, 145 x 10
    Hack Squats: 185 x 5, 185 x 4
    Stiff Legged Deadlifts: 205 x 5, 205 x 6, 205 x 5
    Leg Curls: 75 x 10, 85 x 10, 95 x 9
    Dumbbell Calve Raises: 60 x 12, 60 x 10
    Seated Calve Raises: 215 x 6 , 215 x 7


    meal 4: not really a meal, but ate a couple chocolates n downed sum milk right after the work out (usually eat str8 peanut butter n milk, but ran out of pb so i just ate sum choco filled wit pb, n ate that)
    meal 5: ate a few tuna sandwiches wit mayo, celery n wheat bread

    rest day tomorrow
    Skillz
    Last edited by Skillz; 01-15-2003 at 11:23 PM.

  10. #10
    Tha A Skillz's Avatar
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    today is day 2..gone do chest, shoulders n triceps

    meal 1: bowl of cereal
    meal 2: a few turkey n chicken cold cut sandwiches, wit lettuce, mayo, slice of cheese, tomatoes....wit a glass of milk

    might grab an apple later
    Skillz

  11. #11
    Tha A Skillz's Avatar
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    ate an apple

    meal 3: oranges and yogurt
    meal 4: had sum mozarella cheese pieces n milk right after the work out
    meal 5: had a bowl of pasta wit cheese n sauce

    Bench: 185 x 5, 185 x 5, 175 x 6
    Incline Dumbbell Bench: 50 x 4, 40 x 6, 40 x 7
    Dumbbell Crossovers: 20 x 8, 20 x 8
    Military Press: 115 x 3, 105 x 5
    Upright Row/Press: 65 x 3, 55 x 4
    Rows To Neck: 75 x 7, 75 x 6
    Lying Tricep Extensions: 55 x 7, 55 x 7
    Bench Dips: 20, 13 x 2 sets

    Skillz

  12. #12
    Tha A Skillz's Avatar
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    today is back, biceps n abs day (day 3)

    meal 1: bowl of cereal
    meal 2: a large dish of rice, steak pieces and green beans

    Skillz

  13. #13
    Tha A Skillz's Avatar
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    meal 3: well not a real meal lol, had a twinkie and a glass of milk (fri n sat is the only days i eat any junk food, i'm sorry but i just cant deprive mysself fully lol, plus i'm not worried bout losin fat as of now)
    meal 4: well not exactly a meal either, just a post work out tyep of thing, another glass of milk n sum chocolate cake
    meal 5: a couple of cold cut sandwiches, wit turkey cold cuts, cheese, lettuce, tomatoes n french bread

    i might grab a bowl of cerreal or 2 before bed or sumthin, or an apple or an orange

    Deadlifts: 245 x 6, 245 x 4, 225 x 6
    Barbell Rows: 175 x 6, 165 x 6, 155 x 6
    Pullups: 7, 5 x 2 sets
    Situps: 50 x 9, 50 x 8
    Side Bends: 60 x 7, 60 x 6
    Reverse Crunches: 13, 12 x 2 sets
    Dumbbell Curls: 40 x 6, 40 x 6
    Concentration Curls: 25 x 9, 25 x 7

    finally weekend hits, first week of this new log done wit already
    Skillz

  14. #14
    Tha A Skillz's Avatar
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    week 2 of the work out, day 1, quads ham n calves, yesterday

    meal 1: egg sandwich, orange/mango juice
    meal 2: banana, milk
    meal 3: 3 burgers, fries, onion rings, and orange/mango juice

    ate an apple before work out

    Squats: 225 x 6, 225 x 7, 225 x 6
    Leg Extensions: 150 x 10, 150 x 10, 150 x 10
    Hack Squats: 185 x 7, 185 x 5
    Stiff Legged Deadlifts: 205 x 7, 205 x 5, 205 x 5
    Leg Curls: 100 x 6, 80 x 10, 75 x 9
    Dumbbell Calve Raises: 70 x 11, 70 x 10
    Seated Calve Raises: 225 x 7, 225 x 8


    meal 4: post work out, piece of mozzarella cheese and glass of milk
    meal 5: tuna fish sandwiches wit mayo n celery

    Skillz

  15. #15
    confused by simplicity bradley's Avatar
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    Have you thought about smarties candy post workout? They contain dextrose and maltodextrin which would be beneficial in aiding in glycogen replenishment. Then about 30 minutes later drink a big glass of milk to get in some protein. Just a thought. Workouts looking good.

  16. #16
    Tha A Skillz's Avatar
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    thanks...i dont kno, u kno supplements n all that, i never get into it just cuz i personally dont hav the cash to order n all so i just take wat i can get

    meal 1: bowl of cereal
    meal 2: chicken sandwich, milk, and fries
    meal 3: homemade cheese pizza, few slices

    gotta go to the dentist...will work out when i come back
    Skillz

  17. #17
    Tha A Skillz's Avatar
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    ate a spoonful of peanut butter and a banana prior to work out

    meal 4: just a post work out, couple of chocolate candies filled wit peanut butter n a glass of milk
    meal 5: cold cut sandwiches, wit turkey slices, bread, tomatoes, mayo, lettuce

    Bench: 185 x 6, 180 x 5, 175 x 5
    Incline Dumbbell Bench: 50 x 7, 50 x 5, 40 x 8
    Dumbbell Crossovers: 20 x 8, 20 x 8
    Military Press: 105 x 5, 95 x 6
    Upright Row Press: 65 x 3, 55 x 4
    Rows To Neck: 75 x 10, 85 x 10
    Lying Tricep Extensions: 65 x 6, 65 x 7
    Bench Dips: 20, 13 x 2 sets

    Skillz

  18. #18
    Tha A Skillz's Avatar
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    meal 1: bowl of cereal
    meal 2: chicken sandwich, fries, milk
    meal 3: homemade cheese pizza, a few slices

    might eat an apple or sumthin before work out
    Skillz

  19. #19
    Tha A Skillz's Avatar
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    meal 4: ate an banana wit milk before work out
    meal 5: piece of choco cake n sum milk
    meal 5: tuna sandwiches (a couple wit wheat bread, and mayo n tuna n celery...a couple wit white bread)

    Deadlifts: 255 x 7, 255 x 4, 245 x 4
    Barbell Rows: 175 x 6, 165 x 6, 165 x 6
    Pullups: 9, 7 x 2 sets
    Situps: 50 x 10, 50 x 10
    Side Bends: 60 x 8, 70 x 7
    Reverse Crunches: 17, 14 x 2 sets
    Dumbbell Curls: 40 x 6, 40 x 7
    Concentration Curls: 25 x 10, 35 x 4

    Skillz

  20. #20
    Tha A Skillz's Avatar
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    meal 1: bowl of cereal
    meal 2: usually eat lunch at school, but didnt today...ate when i got home, a few cold cut sandwiches (wit turkey slices, tomatoes, mayo, lettuce)

    might get sumthin to eat before i go work out
    Skillz

  21. #21
    Tha A Skillz's Avatar
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    meal 3: a bowl of cereal, an apple
    meal 4: beef jerky, a piece of monterey cheese and glass of milk post work out
    meal 5: mac n cheese

    Squats: 225 x 7, 225 x 8, did sum form practice, i'm gonna start on that, for sum reason ever since i've been into workin out again my form n weight on this has really dropped significantly
    Leg Extensions: 145 x 10, 145 x 10, 145 x 10
    Hack Squats: 185 x 8, 195 x 7
    Stiff Legged Deadlifts: 205 x 7, 215 x 6, 205 x 6
    Leg Curls: 90 x 10, 100 x 9, 100 x 10
    Dumbbell Calve Raises: 70 x 12, 80 x 12
    Seated Calve Raises: 215 x 8, 225 x 8

    Skillz

  22. #22
    Tha A Skillz's Avatar
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    horrible work out day lol

    meal 1: bowl of cereal
    meal 2: chicken sandwich, fries, milk
    meal 3: rice and chicken
    meal 4: banana and milk
    meal 5: post work out slim jim, milk and piece of monterey
    meal 6: cold cut sandwiches

    Bench: 185 x 6, 180 x 5, 175 x 6
    Incline Dumbbell Bench: 50 x 8, 40 x 4, 50 x 4
    Dumbbell Crossovers: 20 x 10, 20 x 8
    Military Press: 105 x 4, 95 x 7
    Upright Row/Press: 65 x 4, 55 x 4
    Rows To Neck: 95 x 9, 95 x 8
    Lying Tricep Extensions: 65 x 6, 65 x 7
    Bench Dips: 20, 14 x 2 sets

    its just not a good week this week

    Skillz

  23. #23
    Tha A Skillz's Avatar
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    lets hope today aint a bad day

    didnt get to eat today at the old foothill high , sux eh

    meal 1: bowl of cereal
    meal 2: beef macaroni

    Skillz

  24. #24
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    meal 3: spoon of pb and glass of milk, apple pie tart
    meal 4: post work out slim jim, glass of milk n spoon of pb
    meal 5: cold cut sandwiches (turkey slices, lettuce, bread, tomatoes, mayo)

    Deadlifts: 265 x 4, 255 x 4, 235 x 8
    Barbell Rows: 175 x 7, 175 x 7, 175 x 6
    Pullups: 10, 8 x 2 sets
    Situps: 50 x 9, 50 x 10
    Side Bends: 70 x 8, 80 x 7
    Reverse Crunches: 20, 14 x 2 sets
    Dumbbell Curls: 40 x 7, 40 x 6
    Concentration Curls: 30 x 8, 30 x 6

    Skillz

  25. #25
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    weighed in today on Feb 1st, as soon as i woke up (n took a piss lol), weighed in at 165
    Skillz

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