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Thread: Mike's Journal...March 16,2005...TIME TO GET BUFF!!!!

  1. #1
    WANNABEBIG!!!! remo's Avatar
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    Mike's Journal...TIME TO GET BUFF!!!!

    What's up guys..yes it is time for me to start getting critiqued and torn apart...feel free to sh*t on me..haha....Ive been in the gym on and off for two years with no real dedication, but as of today I begin a voyage to building the new me...I am 20 years old (21 next month) I have a decent build from what my friends tell me its a good pallete for building a nice body...I am just getting back in the gym after at least six months off, but like i said..any prior experience might as well be thrown out as I was never guided in the right direction and barely guided at all..... .I apologize if this journal is sloppy at first, but as you can see I'm a newbie....

    Current Stats: Age 20
    Height 5'11
    Weight 203lbs
    BF % n/a
    Measurments to come soon

    Breakfast @ 0930hrs: 6 egg whites
    2 glasses of water
    2 slices of wheat bread

    Gym @ 1045hrs: Chest and Triceps

    Hammer strength bench: 180x10reps
    185x09reps
    190x07reps(failure)
    185x08reps
    180x09reps(failure)

    Incline DB Press: 55x8
    55X8
    55x6 (failure)

    No idea what the machine is called..but works lower chest from sitting upright..ummm...help if you can please..sorry...

    220x10
    240x08
    250x07
    260x05 (failure)

    Cable Cross Overs (once again im a failure at providing proper info, i'll be back to fix this later)

    3platesx10
    4platesx10
    5platesx09(failure)

    Triceps: Tricep Push Down w/ rope x 3 (>???)
    Curved Bar Push Downs x 3 (6plates)
    French Curl on machine x 3 (60lbs)

    Abs: Decline Crunches 12x3
    Leg lifts 15x3
    Sit-ups 25x2
    20 minutes of Cardio on tread.

    Post Work-Out Meal @ 1230hrs
    One Scoop of protein (22g), 1 banana, Blended w/ 8oz if skim milk.
    2 glasses of water

    I need an opinion on lunch as i finished late at the gym at had my protein shake immediately after. Should I be eating along with that? I work a rotating schedule and will be ending approx this time 5 days every three weeks..(more on that later)

    Any feedback, advice, etc would be appreciated...Like I said, I am pretty much a newbie and am starting fresh. Particullary advice on my journal and routine, diet..well i guess thats everything haha...thanks guys..looking foward to your replies....

    Dinner @ 2000hrs..sorry 8..... tuna w/ light mayo and a few slices of turkey...4 glasses of water.....

    late dinner because of a busy day at work...will also enjoy a protein bar (32g!) ---52g / carbs = ( at about 1030

    1130pm: I figure I have just ended my days intake at about 1850cal w/ 150 or so grams of protein ...not too shabby on the protein for such low cals...
    Last edited by remo; 03-16-2005 at 09:28 PM.

  2. #2
    WANNABEBIG!!!! remo's Avatar
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    March 17th 2005

    Woke up today @ 0830.

    Breakfast was 4 egg whites, 2 slices of wheat bread and a glass of water, one w/ creatine.

    Gym @ 1030 - Back - Biceps

    Pull downs 3x10
    Rev Pull downs 3x10 (last set 8, failure)
    Seated Rows 3x10 great last set
    Lat Pull Down 3x8
    Bent Over Rows 3x7

    Bi's
    2 sets - curlsx10 - 5sec rest hammercurls x 10
    preacher curls (machine) 3x10
    reverse curls - 3x10

    Cardio - Intense 20 minutes on treadmill ( i fell off during my walking warm-up during the first two minutes....mighty embarassing that was.)

    **Lunch / Post Work Out Meal** 1230

    1 Can of Tuna
    2 slices of wheat bread
    2 TBSP Light Mayonaise
    1/4 Serving Banana Peppers (MMMMMMM)
    Protein Shake w/ 8oz Skim Milk
    1/2 gallon of water

    Snack 430 - 1 Protein Bar (detour)
    1 qt water

    dinner @ 700pm
    6 Slices of Buffalo Chicken
    2 Slices Wheat Bread
    1/4 Serving Banana Peppers
    1 Orange
    2qts of water


    Second snack 1145pm
    Two slices wheat bread
    Four slices buffallo chicken
    1/8 serving banana peppers
    Two Pieces of Manicotti (microwaved)
    2 pts of water - Multi Vitamin

    Ideally I would have liked to have eaten less today (i.e. my 1145pm "snack") typically i dont like to eat late or right before bed, but after a stressful day it was either a healthy snack or a cigarette, and im not a super model so....i went the way of the meal. My water intake was great, had to be at least 2 gallons total on the day. My body feels great. I feel solid and am confident in myself to progress and reach my goals. Looking foward to working my legs, shoulders, and traps tomorrow morning during an early session.....
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  3. #3
    Mostly healed up! PizDoff's Avatar
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    Heh, talking about lower and upper chest will make you tons of friends here.
    Welcome to journal land.

  4. #4
    Professional hobbit Focused70's Avatar
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    Diet seems a bit lacking. Might want to increase calories and macronutrients.

    Stash
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  5. #5
    WANNABEBIG!!!! remo's Avatar
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    Quote Originally Posted by SobaAddict70
    Diet seems a bit lacking. Might want to increase calories and macronutrients.

    Stash
    thanks for the welcome guys.... Chest is my favorite day = )

    Any suggestions... It's hard as hell for me to maintain a steady diet as I work a rotating schedule (wk 1 - 7a-3p / wk 2 - 3p-11p / wk 3 - 11p-7a)...six weekends on and six weekends off....I am also behind a desk where I can't really leave to often other than my 45 minute break. I've been monitoring the nutrition and diet forums for suggestions, but have been a bit lacking so far. I also don't know if i mentioned im not just a newbie to the forums but to training as well..my knowledge is pretty much limited to what you have seen in my journal so far....=( maybe ill throw a post up regarding my scheduling problems
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  6. #6
    WANNABEBIG!!!! remo's Avatar
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    Woke up late @ 0945..left for gym at 950, no breakfast, bad bad idea.

    Shoulders, Legs, Traps

    Legs - Presses 3x10
    1x12 (failure)
    Extensions 3x10
    Standing Calf Raises 3x12

    Shoulders, Traps

    Seated Military Press - 3x8 (last set to failure (6))
    Machine Shrugs - 4x8
    Front Raises - 3x10

    Abs - Angled Crunches 3 second hold at top 3x15
    Knee Raises - 2x15

    No Cardio

    Post Workout Meal/Lunch

    1 scoop of protein w/ 8oz skim milk
    4 slices turkey
    1/4 serving pickled peppers


    Snack - 430 1 protein bar and 1qt of water

    Dinner - 730
    Grilled Chicken Salad - Fat Free Italian Dressing (1 full skinless boneless chickin breast)
    1 skinless/boneless chicken breast
    2 servings of apple sauce
    1 plum
    2 qts of water

    Today's gym visit was dissapointing but that could not be avoided due to me oversleeping and appointments....crap....no cardio and the diet was lacking...
    After work meal:

    1 package Ramen Noodles
    2 slices of wheat bread
    2 egg whites
    1 serving frozen yogurt
    2 glasses of water


    Overall today wasn't the greates....might try and make a quick session in the a.m. tomorrow before work and at least get some cardio in......Long week/day just glad its over....Sunday night i will be making a more defined meal plan....remember to squeeze in more cals!!!
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  7. #7
    Canucks Fan Hockey66's Avatar
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    Good luck with everything!
    Age: 18
    Height: 5'10
    Weight: 205

  8. #8
    WANNABEBIG!!!! remo's Avatar
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    March 21, 2005

    Sleep - approx 7 hours, tired and grogy, casual in mood

    No breakfast again! I had to take pops for a Dr Appt and was runnin late, i know i know,....

    1130hrs: IHOP!!! Celebration for something...i cheat so bad....Eggs Benedict, 1 1/2 cups coffee, i glass OJ...

    Gym @ 130pm

    Chest/Tri's

    - Hammer Strength Bench - 3x8 (warm up 90, 1-180,2-190,3-190)
    - Incline DB Press - 3x8 (1-55,2-55(help of spot on 7-8,3-50)
    - Hammer Strenght Upright- 3x8 (1-160,2-160,3-145(to failure)
    - Peck Deck - 3x10 (1-80,2-70,3-70)
    - Cable Cross Overs - 3x10 (1-4plates/side,2-4plates/side,3-4plates-side) wasnt happy w/ form on set 2, feel like i cheated a bit

    Tris

    - Straigh Bar Push Downs - 3x8 (1-6plates,2-7plates,3-7plates)
    - Seated HS Push Downns - 3x10 (1-160,2-180,3-180 (Struggled on 6-7-8 on last set, not sure if i finished correctly, remember to finish all the way through next time)
    - French Curls - 3x8 (1-70,2-80,3-80)

    Abs

    - Decline Crunches - 3sec hold at top 1x12 1x6 - went to failure on the second set, a bit sore, dont know why.....
    - Knee Lifts - 1x12,1x13
    - Sit Ups - 1x10

    Cardio - 1 mile on treadmill, 12:30 pace, 5 minutes @ 5.0

    PW Meal -

    Muscle Milk (out of my PW protein) 2 servings
    1 Can of Tuna
    2 TBSP of Light Mayo
    2 Slices of WWB
    Water


    Dinner: 730pm
    8oz Chicken Breast (Bone n Skin, skin not eaten)
    Salad w/ fat free rasberry vinegarette dressing
    Water

    --2 Miller Lites-- :alcoholic

    Snack 1130pm -
    1 Muscle Milk Shake w/ 8oz skim milk
    2 Slices of WWB
    4 Slices of Smoked Turkey
    1/8 serving banana peppers

    Overall for the day:

    Weight 202lbs
    Protein intake: 230g
    Carbs: 225g
    Fat: 99g
    Calories: 2897

    Todays workout was great, just pissed I didn't have any real breakfast. Overall happy w/ the diet except for the beers i stupidly drank! =( Im so weak! I will start a new cycle of creatine tomorrow.

    Remember to keep a check on my tricep...my left tricep feels a bit weird, noticed around dinner time, kind of feels like an air bubble is in my muscles, best description....no idea why or where that came from......
    Last edited by remo; 03-22-2005 at 08:26 AM.
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  9. #9
    WANNABEBIG!!!! remo's Avatar
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    Busy Day...at work now...figured Id make a quick entry

    For 03/22/2005.....

    Breakfast - 1 Bowl of Raisin Brain, No Milk
    Two Glasses of Water
    2 Egg Whites

    Gym @ 1100am

    Back/Bis

    Back -

    Lat Pull Downs 3x8
    Rev Pull Downs 3x8
    Seated Rows 3x10
    Back Extensions 3x8

    Bi's

    Superset of Curls/HammerCurls - 3x 15+15
    Reverse Curls 3x12
    Preacher Curls 5x8 (Missed on two sets, had to make up)

    Abs - Typical Day

    Cardio - 20 minutes 1.75miles

    Lunch - P/W

    3 scoops whey - 40g
    Two Slices WWB
    1 Can Tuna
    2 TBSP BBQ Sauce

    Snack 1 - 2 scoop whey protein - 32g
    1 Banana

    Dinner - Cent Cut of Salmon
    Baby Carrots
    Rice Pilaf

    Snack 2 - 1 scoops casein - 20g

    Snack 3 - 2 scoops whey 32g
    1 banana

    On midnights now, probably will go to sleep about 8a.m. and wake up at 2ish and hit up the gym right away....see ya tomorrow
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  10. #10
    WANNABEBIG!!!! remo's Avatar
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    Measurments - 03/23/2005

    Here are some measurments. Not sure how perfect they are because I haven't been taught the proper ways yet, but I used what I could off of the WBB Boards to help.....

    03/23/05
    Height: 5'11"
    Weight: 202lbs

    Neck: 17 1/8
    Shoulders: 19 7/8
    Chest: 44 2/8 (18 1/2)
    Arms: (r)15 2/8 (L)15 1/8
    Forearms: 12 2/8 (both)
    Waist: 39 6/8
    Hips: 40 1/2
    Thighs: 27 2/8 (both)
    Calves: (r)15 6/8 (L)15 5/8

    Can anyone critique these? This is a complete beginning for me keep in mind. Also if anything seems out of whack, please say so. Thanks......I should have pics up later tonight or tomorrow.
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  11. #11
    WANNABEBIG!!!! remo's Avatar
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    Woke up @ 115pm, which gave me about 5.5hr of sleep. Must have been good sleep because I woke up very refreshed and not a bit tired. I think my diet and new lifestyle is contributing to my new found energy

    Breakfast @ 120pm

    2 Slices WWB
    2 Egg whites (cooked)
    1 Banana
    Yogurt, non-fat
    Water

    Gym @ 200pm

    Legs, Shoulders, Traps

    --Legs--

    Leg Extensions - Warm up 70x8; 100x8; 100x8; 110x8
    Leg Presses - 270x8; 360x8; 360x8 (great sets)
    Leg Curls - 100x8; 110x8; 110x8
    Standing Calve Raises - 250x10; 275x10; 300x10 (could have gone higher)

    --Shoulders/Traps--

    Machine Shrugs - 120x8; 130x8; 130x8 (second set was real good, held perfect at the top and kept great form)
    Military Press (m)- 110x8; 120x8; 120x8 (struggled on last set)

    Abs

    Crunches w/ 3 second pause at top - 1x15, 1x8 (failure on second)
    Leg Lifts - 1x15, 1x14 (second made 15 but not a completely solid rep)

    Post Workout/Lunch
    1 serving mega whey (40g)
    1 Banana
    8oz Apple Juice, 5mg creatine monohydrate

    Dinner
    London Broil - 8 slices
    1 Yam - ate half the skin
    1 helping asparagus
    Water

    Edit: Forgot to put in my nap from 8pm to 9pm.

    Snack
    2 slices WWB
    1 serving Natural Peanut Butter
    2 slices of London Broil

    1130pm
    1 scoop casein whey (20g)
    Strawberry

    I will have jello and plum as a snack on my shift tonight. Overall a good day, it's too bad I had to cut my gym session short. I took my measurments, see last post, and will take my current/before pictures tomorrow after the gym.

    Calories: 2073
    Protein: 166 (need more!!!)
    Carbs: 261

    Will have more meals tomorrow and up the intake all around, busy day unfortunately barely had time for the meals I did have......
    Last edited by remo; 03-23-2005 at 10:59 PM.
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  12. #12
    WANNABEBIG!!!! remo's Avatar
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    Good day today...

    6 hours of sleep

    Breakfast:
    2 egg whites
    2 slices wwb
    1 non fat yogurt
    1 glass of Orange Juice

    Gym @ 230pm

    Chest/Tris

    --Chest--

    HS Bench - Warm Up 90x12
    180x10
    190x8
    190x8
    Incline DB - 55x8
    45x8
    50x8
    Upright Press - 260x8
    270x8
    270x8
    Cable CrossOvers - 3plates each side x 10
    4 plates " " " " x 08
    4 plates " " " " x 08
    Cable Pull-Ups - 3plates each side x 08
    2plates " " " " x 08
    2plates " " " " x 08

    --Triceps--

    Rope Pull Downs - 60x8
    70x8
    70x8
    French Curls - 60x8
    70x8
    70x8
    Straight Bar Push Downs - 5 plates x 8
    5 plates x 8

    (didn't finish last set on push downs because the pain in the left tricep (right above the elbow) returned)

    --Abs--

    Sit - Ups 2x10 1x6
    Leg Lifts 2x15

    Cardio

    20 minutes on treadmill, 184 calories burned, 1.64 miles - mixture of walking and running

    Post Workout Meal / Lunch
    3 Scoops Mega Whey (40g)
    6 slices of turkey
    2 slices of wwb
    2 pickle slices
    2 glasses of Apple juice


    Dinner
    2 bowls chicken soup
    2 glasses - orange tea
    5mg Creatine

    Snack 1
    4-5 slices of london broil

    Snack 2
    Banana
    Plum
    4 servings sugar free jello

    edit: weighed in at the gym today, 202lbs
    Last edited by remo; 03-24-2005 at 11:15 PM.
    I'll stand for nothing less or never stand again


    Age: 20
    Height: 5'11"
    Weight: 202lbs

    Maxes and Measurments will be here soon
    Remo's Journal

  13. #13
    Professional hobbit Focused70's Avatar
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    Cut out the jello, for starters.

    Read the sticky in the nutrition forum on "What a bodybuilder eats".

    Volume seems a bit high on chest day... Impressive tho.

    Do you do deadlifts?

    Stash
    me: so this is the "pump" you speak of
    me: I could never figure out what people were talking about
    Relentless: like an all over body hardon, yeah


    Food log

    The Focused Chronicles

  14. #14
    Super Mastah Mod rookiebldr's Avatar
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    Looks like you're keeping consistent with the diet and lifting. Nicely done.

    Just took a look at the measurements. I usually measure my shoulders all the way around my body with the arms at my side. So the number comes up higher than the chest...hopefully.

    Keep up the good work, Mike.

    Me /pwn1ng by Xian Rookie's journal Rookie's Picture Thread

    Damn right you will be! We don't mess around down here. Liquor and Steel, that's what we're all about -Casey

    ROFL, oh man - I usually wait until I'm on the freeway to do that. What an idiot! -teufy doing what he does best.

    You aren't strong enough or pretty enough to train in the evenings with us...better stick to noon workouts with the rest of the geriatrics. - pup

    Yeah. I'm a dork. - Teufy

    Better yet, "why should anyone's interpretation of divinity govern modern society?" - Twilo

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