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Thread: An attempt at a Journal

  1. #1
    confused by simplicity bradley's Avatar
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    An attempt at a Journal

    Well I have been hanging around on the boards for a few months and decided to give a go at keeping a journal. Hopefully this will help in my workouts and I am open for any advice. I am going to try and keep up with my sets/reps and diet. I am still working on getting a new routine down and I have been trying different ones to see if I can find one I like. Right now I am thinking about doing un upper body/lower body split.

    I am 6'4 208 lbs. and not sure about the bf%. I am trying to eat a little below maintenance because I feel I need to shed a few pounds before trying to put on any more mass. I started this about 3 weeks ago at a bw of 215.

    11/24/02

    dumb bench:
    1x12 (60)
    2x10 (70)
    3x5 (80)

    dumb incline
    1x10 (60)
    2x6 (65)

    dumb fly
    1x12 (45)
    2x8 (50)

    shoulder press
    (hammer strength)
    1x7 (140)
    2x5 (150)

    lateral raise
    1x12 (15)
    2x12 (20)
    3x10 (25)

    cable row
    1x12 (140)
    2x10 (160)
    3x6 (180)

    dumb row.
    1x12 (80)
    2x6 (90)

    rear delt machine
    1x12 (80)
    2x9 (90)

    My diet usually looks something like this:

    Meal 1 (pre-workout)
    2 scoops whey in water
    2 pieces ww toast

    post-workout
    1 scoop whey
    3/4 cup of weight gainer
    (comes out to about 23g prot/80 carbs/2g fat)

    Meal 2
    12 egg whites
    2 yolks
    1/2 cup oats
    3 fish oil caps

    Meal 3
    4 oz turkey or can of tuna
    1 piece ww toast
    green beans
    5 fish oil caps

    Meal 4
    8 oz ground beef (8% fat)
    1/2 cup oats
    canned tomatoes (no salt added)
    2 fish oil caps

    Meal 5
    1 cup brown rice
    protien bar

    Meal 6
    10 oz chicken
    salad
    steamed veggies

    Please feel free to add criticism or advice.

  2. #2
    Player Hater PowerManDL's Avatar
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    Where do you lift at bradley? I'm at the Powerhouse down in Pelham, right off 119.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  3. #3
    Energizer Bunnie
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    Great job starting a new journal
    "Happiness is not an accident. Nor is it something you wish for. Happiness is something you design." Jim Rohn

    A Work In Progress....II

    DailyDiet

  4. #4
    confused by simplicity bradley's Avatar
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    Originally posted by PowerManDL
    Where do you lift at bradley? I'm at the Powerhouse down in Pelham, right off 119.
    I live in Cullman actually and I lift here at a local gym, called Sportsfit.

  5. #5
    confused by simplicity bradley's Avatar
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    Originally posted by Franjipani
    Great job starting a new journal
    Thanks, hopefully I will keep it up to date. Never been good at keeping a journal but I am on the boards all the time so that should make it easier.

  6. #6
    confused by simplicity bradley's Avatar
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    11/25/02

    Leg Press
    1x 12 (260)*
    2x12 (350)*
    3x12 (530)
    4x5 (620)
    5x9 (580)
    *warm up sets

    Smith Squats
    1x10 (180)
    2x7 (200)
    3x12 (160)

    leg extensions
    1x10 (18)
    2x10 (17)
    3x10 (16)
    4x10 (15)

    leg curl
    1x12 (8)
    2x12 (9)
    3x7 (10)
    4x7 (10)
    5x6 (10)

    seated calf raise
    1x15 (100)
    2x10 (135)
    3x7 (145)

    I have been performing smith squats ever since I had surgery on my left knee. The regular back squat seems to aggravate it.

    Diet has gone as scheduled so far. Got about 6.5 hours sleep last night but took a nap after training this morning for about an hour.

  7. #7
    confused by simplicity bradley's Avatar
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    11/26/02

    Went into the gym and did some cardio this morning on an empty stomach. Ended up doing 35 minutes on the ellipticle trainer and then 25 minutes on the treadmill and at light/moderate intensity. Looking forward to having a good workout tomorrow morning. Tomorrow I am planning on doing chest/shoulders/tris.

    Until then.

  8. #8
    confused by simplicity bradley's Avatar
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    11/27/02

    Well today was push day.

    dumb. bench
    1x12 (50)
    2x6 (80)
    3x6 (80)
    4x2 (90)

    dumb. incline bench
    1x12 (60)
    2x 8 (65)
    3x4 (70)

    dumb. flyes
    1x11 (50)
    2x6 (55)

    shoulder press
    (machine)
    1x9 (9)
    2x7 (10)

    lateral raises
    1x12 (20)
    2x12 (25)
    3x8 (30)

    skulls
    1x12 (70)
    2x8 (80)

    Diet went as planned yesterday and looking forward to a pull day on Friday. Going to be taking it easy Thursday which is not a bad thing. Until then.

  9. #9
    WBB OG Silverback's Avatar
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    Sup man, glad to see you've started your journal, youve got some good strength which i was unaware of and your diet is neat which i was aware of!

    Just a Q though you did the same workout in the space of 3 days, recouperation is vital in this game ma boy, if your doing something different then granted but if not could you explain to me the reasoning behind it?

    Keep that strength up man
    B-R
    The only limits are the one's you place on yourself...

  10. #10
    confused by simplicity bradley's Avatar
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    Originally posted by Big-Ron

    Just a Q though you did the same workout in the space of 3 days, recouperation is vital in this game ma boy, if your doing something different then granted but if not could you explain to me the reasoning behind it?
    Yeah you are right I did more of an upper body workout Sunday and then came back wednesday and did a push workout. I was playing with the idea of doing an upper body lower body split performing each workout twice a week. One of the days being higher volume lower weight and the second workout of the week being lower volume higher weight. As you said this is probably not enough rest between workouts so I think I am going to stay with a push/pull/legs splt and maybe do a brief arm workout on the 4th training day. Any recommendations are appreciated. Tomorrow is back day which means deadlifts, which are my favorite exercise. Thanks for the post B-R and look forward to some more advice.

  11. #11
    Player Hater PowerManDL's Avatar
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    Bradley.....your original suggestion of upper/lower twice a week is what I do. It works just fine if you want to keep with it.

    I see no problem with what you're doing.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

    assgrabbers are never subtile, they will grabb ass whereever they go,public or not, I know the type, because I am one. - Rock

  12. #12
    WBB OG Silverback's Avatar
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    High/Low Volume would be okay but for the body to effectively supercompensate then you would need longer rest periods between workouts. Though a low volume day has been said to actually help supercompensation work.

    cheers for the explanation.

    B-R
    The only limits are the one's you place on yourself...

  13. #13
    confused by simplicity bradley's Avatar
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    11/29/02

    Well today was a pull day. All in all I think it went well

    Deadlift
    1x12 (135)
    2x12 (225)
    3x5 (315)
    4x1 (405)
    5x12 (225)

    BB Rows
    1x12 (155)
    2x8 (175)

    T-Rows
    1x12 (100)
    2x8 (125)
    3x5 (135)

    One Arm Dumb. Rows
    1x10 (90)
    2x5 (100)

    machine pullovers
    1x10 (11)
    2x6 (12)

    incline curls
    1x12 (25)
    2x6 (30)

    preacher curls
    1x6 (70)

    My biceps got a good workout from performing the back exercises but still did a few isolation exercises for the biceps. Diet has gone as planned and I was pretty happy overall with the workout today. Thanks for the input Powerman and Big Ron. I think I am going to do a lighter upperbody workout on Sunday. I will keep you posted.

  14. #14
    WBB OG Silverback's Avatar
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    Sweet 405 dead man, super strength shown there, whats your PR?

    Your BB rows are also minted, keep up the good work, your strength is definately a strong point, keep working at it bradly.

    B-R
    The only limits are the one's you place on yourself...

  15. #15
    confused by simplicity bradley's Avatar
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    Originally posted by Big-Ron
    Sweet 405 dead man, super strength shown there, whats your PR?

    Your BB rows are also minted, keep up the good work, your strength is definately a strong point, keep working at it bradly.

    B-R
    Thanks for the kind words. My PB in DL is 415x1 and I am have never tried for a 1 RM with BB rows.

  16. #16
    confused by simplicity bradley's Avatar
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    11/30/02

    Well no lifting today but I did get a bored so I went in a did some cardio. Diet has gone as planned, and I figure I am getting in around 3000 kcals which should be sufficient for a slow weight loss. I have been going down about a pound a week so hopefully everything will stay on track. Planning on watching a little football tonight and take it easy.

  17. #17
    WBB OG Silverback's Avatar
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    Originally posted by bradley
    11/30/02

    Well no lifting today but I did get a bored so I went in a did some cardio. Diet has gone as planned, and I figure I am getting in around 3000 kcals which should be sufficient for a slow weight loss. I have been going down about a pound a week so hopefully everything will stay on track. Planning on watching a little football tonight and take it easy.
    you lucky boy, i bulk on what you cut! so you can imagine what my cuts must be like. Which football team do you support? i usually follow the Steelers, aint seen them for a bit though, due to the fact that they show it late night on Sky whereas it used to be on in the day time.

    B-R
    The only limits are the one's you place on yourself...

  18. #18
    confused by simplicity bradley's Avatar
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    Originally posted by Big-Ron


    you lucky boy, i bulk on what you cut! so you can imagine what my cuts must be like. Which football team do you support? i usually follow the Steelers, aint seen them for a bit though, due to the fact that they show it late night on Sky whereas it used to be on in the day time.

    B-R
    I really like the Atlanta Falcons and New Orleans Saints, I guess the main reason I support them is because they are the closest teams to my hometown. College football is my favorite to watch and my favorite team is Auburn by far. Do you get to watch much college football?

    Read your post about the fight at the bar. Seems that happens at every bar at some point in the night. Just remember to watch your back and keep an eye out for flying beer bottles

  19. #19
    WBB OG Silverback's Avatar
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    lol, flying beer bottles their the worst. The NFL is my fave but the college football isn't shown in the uk, although we have done some research into it at uni. Some of the sides are mega business, with staduims of 10,000+ at college level, in the uk college sport is much, much, much more toned down (shame really)

    later bradly, keep us updated with all events in training, and good luck.

    B-R
    The only limits are the one's you place on yourself...

  20. #20
    confused by simplicity bradley's Avatar
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    Big Ron-
    Yeah I usually go to a lot of the Auburn games and usually the attendance is somewhere around 80,000+. Big business and big fun here in the south.

  21. #21
    confused by simplicity bradley's Avatar
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    12/1/02

    This was an upper body day and none of the sets were taken to failure. Tried to concentrate on slow controlled movements and get a good feel for each exercise.

    BB bench
    1X12 (135)
    2x11 (145)
    3x7 (155)

    BB Incline
    1x10 (135)
    2x8 (145)

    dumb. flyes
    1x12 (40)
    2x12 (40)

    Shoulder press
    (hammer strength)
    1x12 (90)
    2x12 (100)

    lateral raise dumb.
    1x12 (20)
    2x12 (20)

    cable row
    1x12 (130)
    2x12 (140)

    pulldowns
    (close gip)
    1x12 (130)
    2x12 (140)

    rear delt machine
    1x12 (70)
    2x12 (70)

    tri pushdown
    1x12 (110)
    2x12 (120)

    alternating dumb. curl
    1x12 (25)
    2x12 (25)

  22. #22
    confused by simplicity bradley's Avatar
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    12/2/02

    Lower Body

    Leg Press *first 2 sets were warm up
    1x12 (260)
    2x12 (350)
    3x12 (530)
    4x3 (620)
    5x2(620)x8(530)x10(440)--drop set with 20 reps total

    smith squats
    1x12 (160)
    2x8 (200)
    3x2(210)x10(160)--drop set

    leg extensions
    1x8(20)--stack
    2x6(20)
    3x10 (16)
    4x10 (16)

    lying leg curl
    1x12 (8)
    2x11 (9)
    3x7 (10)
    4x6 (10)

    seated calf raise
    1x15 (100)
    2x10 (145)
    3x15 (100)
    4x15 (100)

    All in all a decent workout. Took about an hour to complete, and diet has gone as scheduled so far.

  23. #23
    One crazy MOFO/Mail man
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    OOooo. Some nice leg strength there =). Keep up the good work.
    w00t

  24. #24
    Feed me weird things. fuzz's Avatar
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    Originally posted by bradley
    [B]12/2/02
    smith squats
    1x12 (160)
    2x8 (200)
    3x2(210)x10(160)--drop set
    Just outta curiousity, how come you do smith squats instead of normal ones?

  25. #25
    confused by simplicity bradley's Avatar
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    Ever since I had knee surgery about a year ago I have been doing smith squats. I can still do the normal ones, but the next day my knee feels a lot more stiff than with the smith squats. I guess I am just paranoid about re-injuring it again.

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