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My W/O Journal...
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01-24-2004, 07:50 PM
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#1 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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My W/O Journal...
BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Well I started this journal on another site so I'm gonna cut and paste because no one is offering me any tips so I gonna try here...
Well I'm Starting a new program and changing up my diet and lifting schedule. Mine is unique since I work Graveyard so my sleep schedule is wack. I'll list meals, supplements, program for the day and weight. I would like advise if anything looks wrong that I'm doing. I just started lifting weights for the first time seriously since high school (I'm 27 now) back in November . THANKS!!  |
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01-24-2004, 07:51 PM
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#2 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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now here is my measurements... (taken 1-13-04)
5'11.5" height 190lbs-(started out 225 in October '03) about 17% Body Fat (started about 30% in Oct. '03) 16.5" neck 36" Waist (hips) 38" Waist (around Naval) 15" Bicep 11" Forearm 7" wrist 9" ankle 15"calf 25" thigh Here is the workout... (Legs) 20min Boxing Heavy bag and jumping rope. Seated Leg Ext. 100X10 100X10 110X10 110X10 Squats- 185X8 185X8 205X6 205X6 Leg Curls- 70X10 70X10 75X10 75X10 Calf Raises 205X15 205X15 205X15 205X15 Ab Crunches 3 sets of 15 Leg Raises 3 sets of 15 All these exercises I pushed myself hard all were max reps for me except Leg Curls. Everything was good to form and I feel pretty sore now, and I'll see how sore I am when I wake up. *Please note* I don't go to a gym I workout in my garage (have squat rack and lat pulley system upper and lower) but I know soon I'll have to join one so I'm not dumping tons of money into barbells and sh!t like that. Please critique Thanks!! |
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01-24-2004, 07:52 PM
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#3 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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/13/04...
15 min Jump rope, 10 min incline walk @ 3.5 speed Chest and Triceps... Flat Bench 115X10 145X8 155X8 160X6 Incline Bench 115X8 120X8 125X8 Incline Flyes 30X10 30X10 30X10 30X10 Triceps Dips 3 sets of 15 Skull Crushers 50X8 50X8 50X8 50X8 Tricep Rope Pull Down 30X8 30X8 30X8 30X8 Workout was good, but my right arm is killing me when I woke up this morning. I don't know if it was due to the workout or if I slept on it wrong last night. I've been iceing it off and on today. Luckly today is my set day off for lifting and I'll be continueing tomorrow. Please feel free to critique my workout. Thanks!!! |
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01-24-2004, 07:53 PM
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#4 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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1/13/04...
15 min Jump rope, 10 min incline walk @ 3.5 speed Chest and Triceps... Flat Bench 115X10 145X8 155X8 160X6 Incline Bench 115X8 120X8 125X8 Incline Flyes 30X10 30X10 30X10 30X10 Triceps Dips 3 sets of 15 Skull Crushers 50X8 50X8 50X8 50X8 Tricep Rope Pull Down 30X8 30X8 30X8 30X8 Workout was good, but my right arm is killing me when I woke up this morning. I don't know if it was due to the workout or if I slept on it wrong last night. I've been iceing it off and on today. Luckly today is my set day off for lifting and I'll be continueing tomorrow. Please feel free to critique my workout. Thanks!!! |
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01-24-2004, 07:54 PM
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#5 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Workout 1/16/04...
20 min of Cardio Had Great pump and workout yesterday evening, except the last set of forward wrist curls where that set just failed completely! Well here it is. E-Z Bar Standing Curls 65X8 WU 65X10 65X10 75X6 Seated Dumbell Curls 20X10 WU 25X8 25X8 30X8 Hammer Curls 25X8 WU 25X8 25X8 30X6 Reverse Wrist Curls 45X40 45X40 Forward Wrist Curls 45X40 45X20 (Muscle Failure) Feel free to Critique |
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01-24-2004, 07:55 PM
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#6 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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1-19-04 Workout day...
Today when I started my squats I realized that my form SUCKED!!! Thus I lowered my weight I was squating and rushing through other routines without proper form/technique. Thus I need to do this proper if not I'll never make any gains and I need to fet patience. Just like the saying goes "Rome wasn't built in a day". 15 min on Heavy Bag alternating 3 min on 1 min off. 5 min jumping rope. Squats 115X8 (Warm Up) 185X8 (Form SUCKED!) 135X8 145X8 Leg Extensions 100X10 100X10 105X10 110X12 Leg Curls 70X10 75X10 75X10 75X10 Calf Raises (with Dumbell in hand off cinder block Alternating legs) 30X15 30X15 40X15 40X15 I did everything properly and my legs felt heavier then heck and a good sore. Nearly lost my previous meals too since my training was also pretty intense. Well hopefully this helps me get on the road to growth and cutting fat. Please feel free to critique!! |
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01-24-2004, 07:56 PM
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#7 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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My measurements for week starting 1-19-04...
Forgot to post these before my workout post...
Weight 190 (still the same ) Body Fat 17% (still the same ) Waist Around Hips 36.5" (.5" bigger ) Waist Around Naval 38.5" (.5" bigger ) Neck 16.5" (same) Chest 42.5" (same) Bicep 15 1/16" (1/16" Bigger ) Forearm 11.5" (1/2" bigger ) Thigh 24" (1" smaller ) Calf 15" (same) Ankle 9.25" (1/4" Bigger ) I don't know what the deal is Maybe someone can offer advice?? Thanks!! |
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01-24-2004, 07:56 PM
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#8 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Good workout but didn't do any cardio
Today I worked out chest and Triceps.... Flat Bench Press (Barbell) 125X10 (WU) 150X8 160X8 165X8 Incline Dumbell Press 40X10 40X10 40X10 40x10 Incline Flyes 30X10 30X10 30X10 30X10 Dips 3 Sets of 15 Sitting French Press 45X8 45X8 55X8 55X8 Tricep Rope Pull Down 20X8 30X8 35X8 35X7 Woke up this morning a little sore in the chest and deltoid area, and my calfs are still a little sore from Monday. Thanks and please critique!!! |
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01-24-2004, 07:58 PM
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#9 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Here is my workouts for 1-22-04 and 1-23-04...
Shoulders/Traps and ABS Seated Barbell Front Presses 75X10 100X8 110X8 120X8 Seated Dumbell Press 25X10 30X8 30X8 40X8 Overhead LAt Raises 15X10 20X6 15X8 15X8 Barbell Shrugs 130X10 130X10 135X8 140X8 Dumbell Shrugs 30X10 30X10 40X8 40X8 Leg Raises 3 Sets 15 Oil Wells 2 Sets of 15 W/ 20lb DB 1-23-04 Rows 95X8 100X8 100X8 105X8 Pull Downs To Front (supersetted with EZ Curls) 70X10 80X10 85X10 85X8 Goodmornings 90X10 100X10 110X10 EZ Bar Standing Curls 65X10 70X8 70X8 70X8 Seated Dumbell Curls 25X10 25X8 30X7 30X7 Hammer Curls 25X8 25X8 25X8 30X8 Barbell Wrist Curl 45X30 45X30 Reverse Wrist Curl 45X30 45X30 Workouts were good. When I checked my weight this morning I dropped 2lbs from the last time I weighed my self and I had 5 pieces of combo pizza last night!!  Thanks Please critique |
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01-24-2004, 08:22 PM
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#10 |
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Back to reality
Join Date: Sep 2003
Location: Re-Motivated
Posts: 5,861
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You could post you diet too! Weights look good! Congrats on the inital weight loss. Are you male or female?
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01-25-2004, 12:51 AM
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#11 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Male 27 years old. My diet should now be linked in my sig.
Thanks!! |
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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 |
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01-25-2004, 05:57 AM
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#12 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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Training looks great!
Best of luck with your goals!  |
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01-25-2004, 03:50 PM
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#13 |
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Elite Member
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For legs, a very large muscle group, you do a total of about 16 sets for quads, hamstrings, plus the calves. For back, also a large muscle group, I see 4 rows, 4 pulldowns, and 3 GMs, for a total of 11. Yet for one very small muscle group, biceps, you do 12 sets. Why?
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01-25-2004, 07:43 PM
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#14 | |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Quote:
Thanks!!  |
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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 |
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01-25-2004, 07:45 PM
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#15 | |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Quote:
What would you recommend?? Thanks!! |
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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 |
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01-26-2004, 08:26 PM
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#16 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Well my diet and workout schedule is going to suck these next couple of days. Like I've stated before I work graveyard shift so I had to do some rearranging this week due to tomorrow. I have to go to a class at 7:30am in the morning and I don't have to go to work tonight.
But to actually go to sleep like a normal person tonight I only got about 4 1/2 hours today and had no energy to do my normal workout (Legs and Abs). My leg day will move to Wed (my normal off day), Tomorrow will be my off day since I'll be in class all day and go home and sleep til I have to go to work that night, and did chest and Tri's today. Here is my measurements I took today cold when I first woke up... Weight- 188lbs (190 last week) Body Fat- 14.6% (17% last week) Neck-16 9/16" (16.5" last week) Chest- 42.5 (same as last week) Waist around waist- 36.5" (same as last) Waist around Naval- 37.5" (38.5 last week) Forearm- 11 9/16" (11.5" last week) Bicep-15 1/16" (same) Thigh-24" (Same) Calf-15" (same) |
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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 |
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01-26-2004, 08:35 PM
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#17 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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1/26/04....
Today's Workout 1/26/04
Chest and Tri's Flat Barbell Press- 135X10 (WU) 155X8 165X8 170X6 Incline Barbell Press- 115X10 125X8 130X8 135X8 Incline Flyes- 35X12 35X12 35X12 35X12 Bench Dips- 3 Sets of 15 Skull Crushers- 40X8} Started to run out of gas... 40X8 40X8 40X8 Rope Tricep Pull Down- 30X8 30X8 30X8 35X8 This was a personal best for repping on Flat and Incline Barbell Bench (didn't use a spotter either) but this is also pretty sad for a 27yo male. I'm making pretty good gains for these last 3 to 3.5 months. Please critique and Thanks for looking!! |
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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 |
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01-26-2004, 09:01 PM
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#18 |
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Lookin' for abs !
Elite Member
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I T ,
what are oil wells ? keep up thegood work . Gary |
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My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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01-26-2004, 09:05 PM
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#19 | |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Quote:
Thanks for writting and looking!!! |
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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 |
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01-26-2004, 09:18 PM
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#20 |
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Lookin' for abs !
Elite Member
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I T,
thanks. I can see why the name oil wells would be a good desrciption. I know them as dumbell side bends . Not as colorful as oil wells. gary |
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My Last Journal Before The One You're Reading Now
Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005 |
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01-28-2004, 09:19 PM
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#21 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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1-28-04
1-28-04...
I'm kinda sick today  I think I hit the peak of this but I still managed to work out. I didn't have enough to do legs today so I did shoulders/Traps and a little abs. Well here is my workout...Seated Barbell Front Presses 85x8 105x8 115x8 120x8 Seated Dumbell Press 30x10 30x10 30x10 40x10 Overhead Lateral Raises 15x8 15x8 15x8 20x8 Barbell Shrugs 135x8 135x8 140x8 145x8 Dumbell Shrugs 30x10 40x8 40x8 40x10 Oil Wells 3 sets of 15 w/ 20lb DB I felt like crud after workout but after my postworkout shake I'm feeling alot better!! Quick question... My post workout shake has 688 calories, 7 grams of fat, 66 grams of carbs, and 89 grams protein. Is that too much?? Please feel free to critique. Also for my diet check the link for my diet journal. Thanks!!! |
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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 |
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01-28-2004, 09:22 PM
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#22 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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P.S. Hopefully I'll have progress pics here soon and hopefully someone can look and verify my pics to guess my body fat to make sure I'm right.
Thanks again!! |
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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 |
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01-29-2004, 04:50 AM
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#23 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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Nice workout IT!
Cant wait to see progress pics!yes your post workout shake has WAY too much protein. aim for 0.4g/kg bodyweight. |
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" 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 |
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01-29-2004, 09:04 PM
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#24 | |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Quote:
About how many grams of carbs should be in it?? What do you recommend as a post workout shake?? Thanks!!! |
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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 |
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01-29-2004, 10:40 PM
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#25 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Didn't workout today still sick. I ended up sleeping 10 hours when I went to bed. Hopefully this helps me out so I can workout Fri and Sat.
Thanks!! |
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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 |
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01-30-2004, 06:48 AM
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