I'm Trying

Here is my measurements for this week...

Weight 186 (188 last week)
Body Fat 14.6% (same)
Neck 16 5/8" (16 9/16 last week)
Chest 42 1/4" (down from 42 1/2")
Waist 36" (36 1/2" last week)
Waist around naval 37 1/4" (37 1/2" last week)
Forearm 11 11/16" (11 9/16" last week)
Bicep 15" (down from 15 1/16 last week)
Thigh 23 1/2 (down from 24" last week)
Calf 15" (same)

I don't know if I'm losing fat in other places or muscle since I was sick and still trying to get over it now. Well hopefully it was fat. Well its time to eat. Will post Workout later!!
Thanks for looking!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

looks like you are making some good progress!!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

Height?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

I'm Trying

5'11". Just Double checked.
Thanks!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

I'm Trying

Thanks Jen!! I've been doing pretty good thus far watching what I eat and haven't really been doing cardio. I consider work my cardio being a Heavy Equipment Mechanic so I'm always on the go for 8 hours. I know soon I'll have to start if I wanna drop into the single digits in body fat %. I want to get down to about 6 to 8 % then I look to bulk up with muscle but we'll see how this goes.
Thanks Again!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

I'm Trying

2-2-04
Here is yesterday's workout. Sorry didn't get to post it last night ....
I did Chest and Tri's...

Flat Barbell Bench
135X10
165X8
165X8
170X7

Incline Barbell Press
115X10
130X8
135X8
140X7.5 (got half way up on the eighth rep and couldn't go anymore)

Incline Flyes
30X12
30X12
30X12
40X10

Bench Dips(with 10lb Plate)
10X15
10X15
10X15

Rope Tricep Pull Down
30X10
35X8
35X8
40x8

This week I need to figure a new workout schedule because I've been doing this one now for almost 4 weeks and figure its time to switch it up a little. If anyone has any recommendations please let me know.
Thanks for looking!! Please feel free to critique!!


P.S. Still working on getting progress pics.

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

PreMier

Please list your split. I see what your doing, but too lazy to figure out whats what on what days. Also I dont think that 4 weeks is long enough, before you change a split. Thats just me though. I usually go 12-16 weeks See what Atherjen thinks about it.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

I'm Trying

Here is my workout for 2-3-04...
Shoulders/Traps/Abs

Seated Barbell Front Press
95x10
110x8
115x8
120x7

Seated Dumbell Press
30x10
30x10
30x10
40x10

Overhead LAteral Raises
15x10
15x10
15x10
20x8

Barbell Shrugs
145x10
145x10
150x8
150x8

Dumbell Shrugs
30x10
40x8
40x8
40x10

Leg Raises
3 Sets 15

Rope Ab Crunch
50x15
50x15
50x15

Workout was good. I think I found a way to outsmart Fitday.com in the sense to break down each meal instead of it being bunched all together. Please click on the link below and let me know how you think my diet is doing.
Thanks for looking!!
Please Critique!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

I'm Trying

Here is my workout for 2-6-04...

I only did half a workout yesterday due to time restrictions. I did just arms. Today I'll be working on my back. My diet sucked yesterday. It was a cheat day but didn't eat near enough protein that I should be. I went to a Sacramento Kings game yesterday (which they lost! ) and ate a small Quizno's sandwhich before the game and had an order of Garlic fries after half time. Well I won't be eating like that way for awhile!! Well here is my workout...

E-Z Bar Preacher Curls
65x10
65x8
65x8
70x8

Seated Dumbell Curls
25x8
25x8
30x8
30x8

Hammer Curls
25x8
25x8
30x8
30x8

Reverse Wrist Curl
45x30
45x30

Barbell Wrist Curls
45x30
45x30

Am I doing anything wrong on my structure of my workouts??? Please let me know. I need all the help I can get.
Thanks for looking. Please feel free to critique!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

I'm Trying

Right now I just averaged out my Calories, Fat, Carb and protein intake for the pst month. Here is what I came up with...

Calories 2309
Fat 22%
Carbs 24%
Protein 54%

Is that bad?? Do I need to change anything?? My goal is to get in the single digits in body fat and then start bulking up with alot of muscle after hitting that goal.
Thanks Y'all

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

do you find that your fat loss is steady? if so then leave it be for now. If not then I could make a few suggestions.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

I'm Trying

Please make me some suggestions!
I need all the help I can get please Jen!
Thanks!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

I'm Trying

Here is my workout for 2-7-04...
Yesterday I had a modified workout from my norm. Usually back is same day as arms but do to time restraints on friday I split the day in two.

Rows
85X10
95x8
105x8
115x8

Pull Downs to Front
80x10
85x10
90x10
90x10

Good Mornings
100x10
105x10
115x10
120x10

Please feel free to critique my workout please and let me know if I need to change anything.
Thanks Alot!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

well I wont make any suggestions if you fat loss is steady... are you still loosing?
how do you feel?

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

I'm Trying

I feel like I've leveled off now. There are days I have a little lack of energy/ fuel in the tank. Any suggestions you can give me I would greatly appriciate it!!

P.S. Any recommendations on my workout program???

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

perhaps it is time to try carb cycling then. if your energy is lagging then you defintly need some higher carb days thrown in there. there are different ways to go about replinshing glycogen stores but Twin Peaks carb cycling diet might be a choice for you. defintly helps to keep one sane with the high carb day. I think it would give your metabolism a boost and change from the pace that its at now. just a suggestion, if it doesnt spark your interest I can suggest other methods.

as for your workouts.
on your delt day I think that you need to include 1 more exercise, preferably for rear delts.

when you say rows, what kind of rows?
I also think that you need another large movement on leg day.. either leg press or SL deads.
can u post your current split for me.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

I'm Trying

What do you mean by split?? What would you recommend for rear delts?? Unfortunatly I can't do leg presses since I workout at home. I have a squat rack, upper and lower pulley system and an assortment of dumbells.
I've thought about carb cycling but my problem is the no carb day on what to eat. Do you have any suggestions to that? Also I don't believe TP has listed in his articles about carb limits on the high and low days.
Thanks alot for your help!!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

by split I mean.. like
day 1- chest/tris
day 2-
day 3-
etc.

ok now leg press is fine. then include stiff legged deads in there instead.

no carb days are easy! check back to my comp journal for ideas. I listed the days(dont look at the high and low days... that was a variation that my coach gave me for contest dieting. but the no carb days are alike). basically get in your protein over 5-6 meals. aim for at leasy 1g/lb bodyweight, although I suggest 1.5g/lb. 2 meals should be higher fat meals.. added fat sources or fattier protein sources. and then lots of fiberous veggies. in at least 3 meals, although I say you can do all 6 if you wanted. works for me. I never get too hungry on these days at all.

High carb day is unlimted amount of carbs for 4/6 meals...meaning eat until you are satisfied. no need to measure out protions or worry about how many grams of carbs your getting. the rest is your protein requirments and fats/
low carb days are 1g/lb bodyweight split into 3 meals/6. so if you weight 186 then each of those meals would include 62g carbs. also in that alotment in your have a small peice of fruit(half an apple or 1/2c berries). the fructose helps to keep liver glycogen full and your body in a "fed" state. again on low carb day leave protein and fats the same. so in this since carbs are being cycled High, Low, No and then repeat. calories are manipulated and keeps the body guessing and dropping fat... also helps to keep energy levels up.
if you go to Avant Labs forums theres a great article on it.

again, just an idea. if you think that will be too difficult there are other ways of dieting.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

I'm Trying

But here is the problem I was thinking about today. By doing this I won't be really gaining muscle mass probably just maintaining what I have. But at the same time I want to lose the fat. I want both but I don't think both can happen at the same time can it??
Thanks!!

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

it is VERY difficult to try to loose bodyfat and gain muscle at the same time. VERY(unless there is the use of AS....and thats not a suggestion either!!!)
you could take advantage of the high carbs days and centralize those around your lagging bodyparts... eating more than norm.. might spark some growth, but with being in a calorie deficit the other days when your body is repairing I would have to question the ability to potentialy gain any LBM.
Basically Id suggest picking one goal at a time.. safest and easiest way around it

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

Yup. Cant get HUGE without getting a little fat. Sucks, but oh well..

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

I'm Trying

If I do a clean bulk I shouldn't gain too much fat correct??

The beatings will continue until morale improves!!

Personal Goal: I WILL be playing "C" tournament ball next year!!!

Training Moderator @softballfans

My New Journal!!!!

Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

Bests:
Bench:? | Squat: ? | Deads: ?
Goals:
Bench: 235 | Squat: 250 | Deadlift: 300

atherjen

correct IT. If you keep it clean and follow it consistantly you should be fine

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

PreMier

Well, I am bulking pretty clean. I have gained a bit of weight with no noticable fat so far... But its a bit early to tell.

EDIT: damn she posts fast...

P-side Inc.

&qu