eskimo515

After a lot of resistance (mostly in my own brain that I would be a dork if I created a journal), I have decided to start my very own journal. Why, because after reading the journals of a few people, J'Bo, Jodi, TxDeb, and 666 in particular, I thought it might help to have the watchful eyes of the IM on me to make sure I dont blow it. So here it goes:

STATS:
Where I was:
5'9"
230 lbs
25%

(I got as low as 165 lbs and realized that I started looking like an Ethiopian!!)

NOW:
5'9"
185 lbs
15% BF

SHORT TERM GOAL:
5'11" (as if)
175 lbs
10-12% BF

DREAM:
6'2" (hey, I'm dreaming)
200 lbs.
10% BF

I'm not looking to be the biggest dog in the yard, or even the most cut up, but I do want to look like I get busy in the gym, instead of being Joe Slacker. Ultimately, I do not feel like I have far to go and I am in no rush to get there. My goal is to lose the weight very slowly, hopefully retaining my hard earned size.

LIFE:

WORK: I work in the marketing department of the NBA (very stressful)
HOME: Married almost seven years to a fantastic chick who is my best friend, best workout partner and fiercest rival.
SOCIAL LIFE: We do not have a lot of friends, but the ones we do have we are very close to. Lots of movies/dinners and hanging out at home. (My wife went to culinary school for a while and is an amazing cook so she is very popular and dinners at my house happen quite frequently.) Now that there is a smoking ban in NYC-thank the lord-we hope to visit a lot of places that we could not have in the past. My wife is superallergic to smoke.
MALE BB MODEL: Shawn Ray (I wish I could say Gunter, but he is such a freak I could never aspire to be him
FEMALE BB MODEL: Jenny Worth and Adela Garcia Friedmansky

Now to the real stuff...

FOOD:
I eat like five-six times a day. I do not count out my food (dont have the patience) to the letter but I know what satisfied feels like (instead of the stuffed sausage feeling). I am a big fan of my George Foreman Grill and every sunday I make a stash of chicken/steak to take to work). I also get food from leftovers that my wife makes. Our goal is to never feel deprived. Just because you eat healthy doesnt mean you have to eat crap food. Of course, there are lot of things that we stay away from:

Meal times look like this (this is my food for today:

Meal One: 5:30am (preworkout - a sandwich with peanut butter -sometimes yogurt)
Meal Two: 9:00-10:00am (50-60g protein shake with 1 cup of oatmeal. I start drinking my shake as soon as I leave the gym, around 9:00am. Then I have my oatmeal when I get to the office - Sometimes I will have a bagel-ohmigod, I'm going to hell
Meal Three: 1:00pm (I was starving by then but I got stuck in a meeting) 7oz Chicken breast with 2 cups of salad (baby spinich, avocado, asparagus, onions, tomatoes, sunflower seeds and raisins)
Meal Four: 4:00pm (not sure yet) - probably round eye steak sandwich on a whole wheat pita with some pistachios (I often have a protein shake with an apple here)
Meal Five: 6:30pm - often on my way home from work, I will make a 40g protein shake for the train ride home, especially if I know that dinner will be on the later side. Doesnt happen every day.
Meal Five/Six: 7:30-8:30pm - whatever my wife cooks - whatever she makes I know it is going to be balanced and superhealthy (although she makes too many good carbs)
Meal Seven: 10:30-11:00pm - my wife has to have dessert every night and I join her. If I didnt have my shake as meal five (which means I ate dinner early) I will have it here with some lowfat graham crackers or snackwell's vanilla creme cookies. I also have a lot of sugarfree Jello.

On the weekends, food plan is out the window, with an dramatic increase in carbs. (umm, whole wheat pancakes)

WORKOUT:
Weights: Anna and I work out five days a week with a five day split. I usually do two body parts per day (either through supersets or by adding in a smaller BP). This weeks plan looks something like this (although I change it constantly.) I usually go M-F with the weekends off, but sometimes we go (T-S, because we really love a spin class on Sat).

TUE: Back/Bis
WED: Chest/Fores
THU: Legs (everything)
FRI: Shoulders/Traps (cardio)
SAT: Tris (cardio)

I also do abs three times a week with Anna after our workout. I do cardio three times a week, spin classes on Monday and Friday (or Saturday) and a third cardio session, either on the treadmill or elliptical.

Whew that was a lot of crap. I wanted to leave nothing to the imagination, but hopefully that explain my whole life. I will post today's workout separately. I look forward to the analysis.

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

TUESDAY'S 5/20/03 WORKOUT: BACK/BIS

4 Sets of Pullups
Lat Pulldown-parallell grip
Set One: 11 reps-100 lbs
Set Two: 10 reps-120lbs
Set Three: 7 reps-150 lbs
Set 4/5: 4/6 reps-180/100

Cable Bentover Fly
Set One: 12 reps-20 lbs
Set Two: 9 reps-25lbs
Set Three: 8reps-30 lbs
Set 4/5/ 4/4 reps- 35/20 lbs

4 Sets of Chinups
Cable Row-close grip
Set One: 10 reps-120 lbs
Set Two: 7 reps-140 lbs
Set Three: 6reps-160 lbs
Set 4/5: 4/7 reps-170/100 lbs (drops)

Lying Row-Icarian
Set One: 8 reps-90 lbs
Set Two: 7 reps-100 lbs
Set Three: 5 reps-120 lbs
Set 4/5/6: 5/6/8 reps- 120/90/45 lbs (drops)

Stiff-Legged Deads-barbell
Set One: 10 reps-150 lbs
Set Two: 7 reps-160 lbs
Set Three: 6 reps-170 lbs
Set Four: 4reps-180lbs

Standing Hammer Curl
Set One: 8 reps-40lbs
Set Two: 6 reps-45lbs
Set Three: 5 reps-45lbs
Set Four: 4 reps-45lbs

Standing Bicep Curl-v-bar
Set One: 12 reps-60lbs
Set Two:11 reps-70lbs
Set Three: 7 reps-80lbs
Set Four: 5 reps-90lbs

Cable Bicep Curl-single
Set One:9 reps-80lbs-ea.
Set Two: 5 reps-85lbs
Set Three:5reps-90lbs-

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

05/21/03-CHEST/FORES

General Feeling: big back session yesterday had back impact on chest today. Should have done legs.

POST-WEIGHTS

Flat Barbell Press
Set One: 15 reps-135lbs
Set Two: 5 reps-225lbs
Set Three: 5 reps-225lbs
Set Four: 2 reps-245 lbs
Set Five: 7 reps-185 lbs

Cable Crossover
Set One: 10reps-150 lbs
Set Two: 11 reps-160lbs
Set Three: 9 reps-170lbs
Set Four:9 reps-170lbs

Incline Dumbbell Press
Set One: 8 reps-60lbs
Set Two: 9 reps-70lbs
Set Three: 7 reps-80lbs
Set Four: 4 reps-85lbs
-almost had a bad accident on third set. Could lift 90 on fourth but 85 is still up 5lbs

Incline Dumbbell Fly
Set One: 12 reps-35lbs
Set Two: 8 reps-40lbs
Set Three: 8 reps-45lbs
Set Four: 5 reps-50lbs

Dumbbell Forearm Raise
Set One: 12 reps-35 lbs
Set Two: 10 reps-40 lbs
Set Three: 8reps-45 lbs
Set Four: 2 reps-50 lbs

Dumbbell Forearm twists-dual
Set One: 8 reps-25 lbs
Set Two: 8 reps-25 lbs
Set Three: 8 reps-25 lbs
Set Four: 8 reps-35 lbs

Forearm Dumbbell Curl-back
Set One: 8 reps-25 lbs
Set Two: 8 reps-25 lbs
Set Three: 8reps-25 lbs
Set Four: 7 reps-25 lbs

Dumbbell Pullover
Set One: 12 reps-50lbs
Set Two: 11 reps-60lbs
Set Three: 10 reps-70lbs
Set Four: 4 reps-80lbs-

Decline Barbell Press
Set One:13 reps-135 lbs
Set Two: 11 reps-135lbs
Set Three: 9 reps-135lbs-
-no strength left

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

J'Bo

Damn i was hoping for some Vin nudies...
Have a good one babe.

....and thats my $.02

eskimo515

Sorry to disappoint. I through that in there especially for your Vin Diesel maniacs!

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

dvlmn666

Dude your gonna need 5 inch heals in order to get to 6'2" hahaha, so gonna have to work on balance and coordination. j/k

hmmm can I move in, your wife sounds like an awesome cook.

good luck, your goals are totally attainable. We'll all be watching.

oh yeah by the way, awesome Road Warriors quote.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

dvlmn666

how long are your workouts for? Have you ever tried keeping the same routine for 4-6 weeks? When I was in San Jose my training partner always wanted to do something different every week and then when I moved I went to a consistent routine with a change up every 4-8 weeks. And have been getting better results.

After looking at the volume your doing each workout, this is just a suggestion:

Chest
Legs
Back
Shoulders
Arms

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

TXDeb

darn... and I thought it was another thread for me to post more vin piccies in!!!!

Looks like lots of reading already... sounds like you've got your shit laid out for you...

good luck and thanks for the mention!

~You laugh because I'm different... I laugh because you are all the same~

eskimo515

My workouts are usually 1:15-1:30 for chest, back and legs and 1:00 for shoulders and arms. I dont change the actual exercises, but I usually change the order from week to week. As for the split, I have enjoyed doing back/chest or chest/back, but I know I would be able to kill them both better by breaking them up with legs. I will commit to that next week.

As for the height, I am doomed to being average! Damn!

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

dvlmn666

it would be good to post your plan as well. I noticed a few things like in the above like the Stiff Legged Deads on back day, but they are a leg exercise for the hamstrings.

nobody is average, height isn't a big deal. It's all atitude and how you handle yourself that makes ya different from everybody else.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

eskimo515

DV, When you say "post your plan," do you mean my overall workout plan? If so, I will do so.

As for the stiffies, when I started doing deads, I only did regular ones. Someone at my gym told me I should mix in stiff legged one as well so I rotate between the two.

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

I didnt think I was going to be hungry for my 4:00 feeding, but by 4:10, I was starving like marvin. I had to finish a project so I didnt each until 5:00. But I had a handfulf of baked pita chips and 1/4 cup of cherries to past the time.

Meal 4#: 4:30pm - homemade microwave pizza with round eye steak, 1/4 cup carrots 3 tbsp tomato sauce and 2 oz of veggie mozzarella on a pita. 1/4 cup of pistachios

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

dvlmn666

Regular ones are awesome for the back, but the stiff legged ones are for your hamstrings. They maybe said that because you feel it in your lower back as well, so they were having you do the SLDL to strengthen that.

Yep your overall workout plan, that way you'll get input from everybody. I can tell you work hard and push yourself. But we might be able to cut a few exercises and have ya go harder on others to get a more efficient workout that helps ya grow at the same time.

"When I use the word intensity I mean the ability to continue past and through the pain barrier where your mind pleads to stop and in fact convinces your body that you have hit failure, but you push through. How far you push through that barrier is the level of intensity with which you train." -- Twin Peak

eskimo515

WORKOUT PLAN (i gotta stop these long posts)
I basically stick to a 4 set routine, starting with a light first set 15 reps and moving up in each set so that my final sets are 5-7 reps (15/10/8/5). Sometimes I will do 3 sets each, and hit the Bp from a lot different angles.
20-25 sets for back, chest and legs 12-16 sets for shoulders, arms from the following exercises. A star* means I do usually every exercise

CHEST
*Flat Press-(barbells or dumbells)
Decline Press-(barbells or dumbells)
*Incline Press-(barbells or dumbells)
Flat Fly-(dumbells)
Decline Fly (dumbells)
Incline Fly-(dumbells)
Cable Crossover
Single Cable Crossover-short motion
Cable Pullup
Pectoral Fly-machine
Vertical Chest Press-machine (sometimes, if I am feeling lazy)
Push-ups
Standing Lat Pulldown

BACK
*Sets of Chinups/Pullups
*Lat Pulldown-parallell grip
Bent Row-Straight-Bar-(dumbbells)
Cable Bentover Fly
Cable Row-close grip
Lying Row-Icarian
Stiff-Legged Deads-(barbell or dumbbell)
Rear Delt


SHOULDERS/TRAPS
*Shoulder Press-(barbells or dumbells)
Front Raise-(barbells or dumbells)
*Upright Row-(barbells or dumbells)
*Dumbbell Side Raise-Leaning
Scapular Retraction-Dumbell
*Dumbbell Shrug
Barbell Shrug-front
Barbell Shrug-back
-I usually do two out of three of the shrugs

LEGS
*Squat-(smith or barbell)
-I will often due 5 sets of squats
Hack Squat
Leg Press
-I usually do one or the other
Leg Extension
Seated Leg Curl
Stationary Lunge-Four step w/weight bar
Seated Calf Press-hammer
Standing Calf Press
-I do one of these per session

TRIS
Close Grip Bench Press
Overhead Tricep Dumbbell Press-single
Leaning Cable Pullaway-overhead
Sets of Dips
Cable Pressdown-overhead
Seated Skullcrusher-v-bar

BIS
Standing Hammer Curl
Standing Bicep Curl-v-bar
Cable Bicep Curl-single
Preacher Curl (barbells or dumbells)
Machine Curls
Seated Concentration Curls
Incline Bench Curls

FORES
Dumbbell Forearm Raise
Dumbbell Forearm twists-dual
Forearm Dumbbell Curl-back
Reverse V-bar Curl
Cable Forearm Curl

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

TXDeb

Sheesh dude... your workouts are wearing me out just reading them! I cant imagine how much they are killing you!

As for the height thing (didnt notice that earlier skimming over all the text) Ive got some clear 7" heels Ill send ya... can ya fit into a ladies 9? There's nothing wrong with EXCEEDING that 6'2" dream ya know

~You laugh because I'm different... I laugh because you are all the same~

katie64

Me too Deb....hehehe ...........Great Journal Eskimo.............I'll get lots of info from here..............where's Anna can't wait to see more and follow your progress.........

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

eskimo515

Meal Five 8:30pm-We got take out from the Pump, which is a great BB restaurant (no oil, butter, no fat-all delicious) in New York City. All the big dogs and fitness chicks go there when they are in town (and there pix are on the walls). Since the NOC is next weekend, I'll be hanging around to sneak a peek.
6oz steak burger, 1/2 cup spinich, tomatoes, onions, peppers. Yummy.

10:30pm-scoop of B&J Cherry Garcia FroYo (a bad vice), a graham cracker

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

Katie, Anna comes and go on the board, but she is still a little scared to post. I'm working on it. I will PM you her e-mail address so you can contact her directly.

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

Meal One: 5:30am-woke up very hungry.
11g protein, 1/2 cup yogurt

Workout:05/21/03-LEGS/ABS

General Feeling: shorter than normal leg day. But still have "shit in shorts" feeling. will do calves tomorrow

ACCOMPLISHED
(sets) reps-lbs
Barbell Squat
(1)12-230 (2)12-270 (3)7-360 (4)4-380

3 sets of Hamstring/Glute Lifts (on back extension rack) 15/15/12/
-these suck. Ass is burning.

Leg Press
(1)11-450 (2)10-540 (3)8-630

Seated Leg Curl (heavy set/drop down)
(1) 8/7-210/105 (2) 8/7-210/105 (3)5/7-210/105 (4) 4/7-240/105

Leg Extension (heavy set/drop down)
(1) 9/7-225/120 (2) 8/6-225/105 (3) 6/4-240/135

Meal Two: 9:00-9:30am
50g whey 1 cup oatmeal (I just started eating oatmeal a few months ago and I've been eating the sugary premade crap (raisins and spice, etc). Anna has been trying to get me to eat the plain and add my condiments (raisins and cinnamon). I did that the first time today and it wasnt bad. I could be healed of my sugary oatmeal addiction. Amen.

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

Meal Three: 12:30-1:00pm
Not the best food strategy. Got caught up in a project that I could not shake and had to snack at my desk and run into a meeting. At least the meeting had food:
1 banana
1/4 cup of grapes
1/4 cup pistachios
6oz turkey breast (sandwich meat)
plate of Salad
12oz of shake (leftover from this morning)
Olive Oil

Meal Four: 5:00pm (way too late-was starving by now)
6oz chicken breast
2 cups Leftover Salad
Sunflower seeds

Meal Five: 9:30pm (way too late again and didnt do well on fat intake)
6oz flank steak
Salad
1/4 cup brown rice
1/2 cupf sugarfree jello (yummy)

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

MAY 23: Food
Woke up really hungry again. Maybe I am getting to the point where I will need to have a snack in the middle of the night (which would suck cuz I need my beauty sleep)
M1: 5:30am
PB&J Sandwich

M2: 9:15-10:00am (got to work really hungry.)
50g whey shake
1 cup oatmeal
1/4 cup regular raisins
Cinnamon

Still trying to get the hang of my ideal oatmeal pairing. Also, one of favorite all time foods is cherries and I found some Rainier ones at local food vendor. I am going to try and wait until my next meal, but I may not be able to resist. Yummy!

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

M3: 1:00pm (was hungry :30 minutes before I ate)
8oz steak
1/2 spinich
Olive Oil (gotta buy some flax and whipped cream)
Tomatoes
1/4 lb of cherries

Within an hour of finishing, I was really hungry. Probably will not be able to make it to 4:00pm.

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

Food has not been good today. I think I am letting stress of work get to me. I just ate a bag of pita chips. I love them and they are pretty low in carbs and fat (which is why I love them) but I have never eaten a bag in a sitting, and after I ate. Not good!

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi

eskimo515

So I slacked off big time on my diary but I am going to try and get back at it. My workouts this week:

05/24/03-BACK/CALVES

General Feeling: strange workout day today. got to the gym super early to take a spin class and realized that Jamie was still teaching. so arranged it to come back for his class. This week will be 50% weights and 15-20 reps and compound sets

MID-WEIGHTS
45 minutes Spin Class
-super hot and sweaty

Bentover Row-v-bar
(1)20-75 (2)20-75 (3)20-75(4)18-85
Lat Pulldown-wide grip
(1)20-90 (2)17-90 (3)19-90 (4)20-105

Lying Row-Icarian
(1)18-45 (2)15-45 (3)17-55 (4)15-55
Front Lat Pulldown-hammer
(1)16-90 (2)18-90 (3)16-110 (4)11-110

Seated Calf Press-hammer
(1)15-90 (2)16-90 (3)16-100 (4)16-100

Calf Press-on seated leg press
(1)20-80 (2)18-140 (3)19-240

3 Sets of Pullups

Regular Deadlift
(1)15-135 (2)12-135 (3)10-155

05/27/03-CHEST

General Feeling: arms got pumped too quickly. Have to watch form

POST-WEIGHTS

Flat Barbell Press
(1)19-135 (2)15-135 (3)15-155 (4)18-155
Flat Bench Dumbbell Fly
(1)17-25 (2)17-25 (3)17-25(4)-15-30

Decline Barbell Press
(1)15-135 (2)15-135 (3)13-155 (4)12-155 (5)12-135

Dumbbell Pushups

Incline Dumbbell Press
(1)17-90 (2)12-135 (3)13-155 (4)12-155 (5)12-135

Incline Dumbbell Fly
(1)17-25 (2)16-25 (3)17-25(4)-15-30

05/28/03-LEGS/BIS

General Feeling: continuing light weights. Had issues with knees and lower back

ACCOMPLISHED
MID-WEIGHTS

Barbell Squat
(1) 20-180 (2)20-180 (3)18-230 (4)18-230

Bicep Curls-weight bar
(1) 20-50 (2)19-50 (3)18-60 (4)17-60

4 sets of Hamstring/Glute Lifts (on flat bench) 15/10/17/19
-gotta be careful not to overextend and put pressure on low back .

Cable Bicep Curls-dual
(1)16-120 (2)15-120 (3)14-120 (4)13-120

Leg Press
(1)10-360 (2)7-270
i had to stop. lower back is messed up in this pos. today

Hack Squat
(1)16-180 (2)15-180 (3)14-180 (4)16-180

Preacher Curls-machine
(1)20-50 (2)17-70 (3)18-70 (4)16-70

Leg Extension
(1)18-135 (2)16-135 (3)15-135 (4)18-135

Seated Leg Curl
(1)18-120 (2)14-120 (3)12-120

Because I'm not on an Atkins Diet nor would I ever do one. I'm a BB not a dieter! - Jodi