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Arith's Workout and Diet Journal
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04-14-2004, 01:58 PM
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#1 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Arith's Workout and Diet Journal
Hi guys. Im new here and i have been keeping a journal over on another website. I havent gotten much feedback on it (except for a select group of people, most of whom now post here) over there so i am going to try posting here. Here is the journal so far:
Arith's Journal A quick over-view. I am 29 years old, 5'10 and 215lbs. I use to work out steadily but havent done so in a long while. I bought some fitness equipement earlier in the year and began steadily working out on March 1st of this year. To show you my progress in a nutshell im going to post my workout's from March 1st and then this past week to show my strength increase so far. Here are the measurements i took on March 1st when i first started w/this program: Chest: 44" Waiste: 39.5" Forearms 12.5" Upper Arm: 15" Thigh: 23.5" Calf: 16" Height: 5'10.5 Weight:224lbs BF%:21.7 I havent taken any new measurements yet but my weight has dropped to 216lbs, not sure about BF%. Here is a comparison of some of my workouts so you can see my progress: March 01, 2004 Chest/Shoulders/Tris Flat Bench Press Warmup 135X15 175 X 10 205 X 4 Failure 205 X 3 Failure 215 X 1 Failure Incline Bench Press 165 X 8 165 X 6 Failure 175 X 3 Failure Upright Rows (Pully) 90 X 8 90 X 6 Failure 100 X 4 Failure Superset of side and front raises 30lbs X 8 for 2 supersets Close Grip Bench Press 135 X 10 155 X 8 155 X 6 Rope Pushdowns Dropset from 70lbs to 20lbs ----------------------------------------------------------------------------------- April 13, 2004 Chest/Shoulders/Tris Bench Press 135 X 10 255 X 2 (personal record and i did it twice ) 235 X 4 235 X 3 235 X 2 Incline Bench Press 205 X 4 205 X 3 185 X 6 Military Press 145 X 8 145 X 5 145 X 4 Pressdowns 90 X 10 100 X 7 100 X 6 -------------------------------------------------------- March 03, 2004 Back/Bi Deadlifts 135 X 15 185 X 10 225 X 5 F 225 X 4 F 225 X 3 F Pulldowns 120 X 10 130 X 6 F 140 X 4 F Pully Rows 140 X 10 150 X 6 160 X 4 Bar Curls 85 X 10 85 X 10 85 X 8 F Standing Dumbell Curls 35 X 6 for 2 sets to Failure ---------------------------------------------------------------- April 8, 2004 Back/Biceps Deadlifts 135 X 10 225 X 10 375 X fail 325 X almost 245 X 4 245 X 5 Pulldowns 140 X 7 140 X 5 150 X 2 Closegrip Pulldowns 140 X 8 140 X 6 150 X 4 Seated Rows 170 X 5 170 X 5 170 X 4 Curls 95 X 6 for 3 sets ------------------------------------------------------- March 06, 2004 Legs Squats 135 X 15 225 X 10 255 X 8 F 275 X 4 F 275 X 2 F 275 X 7 F Lunges 70 X 8 70 X 8 Calf Raises (Smith) 135 X 30 F 185 X 20 F 185 X 17 F ------------------------------------------------------------- April 09, 2004 Legs Squats 135 X 15 245 X 10 275 X 8 300 X 5 300 X 5 Leg Extensions 90 X 10 110 X 8 130 X 5 130 X 4 Calf Raises 185 X 20 225 X 10 225 X 10 --------------------------------------------------------------- So far, since March 1st ive lost 8 pounds and my strength has gone up a good deal. Im pretty happy with that and really enjoy working out. Starting on Tuesday of next week i am beginning courses in Mixed Martial Arts so that will be my cardio. My goals are to keep gaining strength and to loose bodyfat. Any and all comments are greatly appreciated. Thanks! |
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04-14-2004, 02:13 PM
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#2 |
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Registered User
Join Date: Dec 2003
Location: North Carolina
Posts: 2,134
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Welcome
 Good Luck!  |
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http://stephlg.proboards44.com/index.cgi#general
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04-14-2004, 03:06 PM
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#3 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Workout/April 13, 2004
Chest/Shoulders/Tris Bench Press 135 X 10 255 X 2 (personal record and i did it twice ) 235 X 4 235 X 3 235 X 2 Incline Bench Press 205 X 4 205 X 3 185 X 6 Military Press 145 X 8 145 X 5 145 X 4 Pressdowns 90 X 10 100 X 7 100 X 6 -------------------------------------------------------- Today was a great workout strength-wise. I tried for a personal best at 255 and managed to do it twice. Overall my strength in the benchpress has increased quite a bit since last week and since i began this program over a month ago. My max has gone up 30lbs. I also increased weight in incline bench. Military press was the same as before, i think my shoulders were cashed. Pressdowns increased also. A lot of strength gain this week, pretty happy about that Diet's been off, need to go grocery shopping soon.... |
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04-14-2004, 06:01 PM
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#4 |
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Obsessed
Elite Member
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Nice to see you made it over Arith!
 I'll be checking your journal regularly. Strength is really coming along man, nice work. Your lifts look noticeably better from a few months back when I used to see them on DF. Keep it up. |
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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04-14-2004, 06:13 PM
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#5 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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Hey Arith. Good to see you hear, I think you'll like it here much better.
Lifts are all looking great ! |
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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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04-15-2004, 12:19 AM
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#6 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Hi jen and Monstar
Im hoping this board is better then DF. I enjoy DF but i just dont seem to get much feedback since you guys left. No one else there seemed to care about my progress. Im hoping to get more feedback here. Since im realitively new to this i know i sure can use it..... |
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04-15-2004, 12:46 AM
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#7 |
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Senior Member
Elite Member
Join Date: Jan 2004
Posts: 1,574
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Welcome ARITH Good Luck!! You'll love it here at this board!!
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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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04-15-2004, 07:06 AM
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#8 |
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SP's Finest
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Yaaaaaaaaa buddy, Good to see you over here man, lifts are lookin awesome, making a lot of good progress. 275 x 7 on squats??? Lookin' really good. You're gonna be a beast in no time.
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JGRIFF'S Road to Rock-Diesel
"Forgiveness is between them and God. It's my job to arrange the meeting..." Bench: 305 Squat: 345 Dead: 465 |
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04-15-2004, 10:02 PM
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#9 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Well, today was suppose to be my back and biceps day but my schedual got messed up because i had to move chest to tuesday. Since thursday is usually my cardio day i skipped my back/bi day in order to get back on track. Make sense?
Anyways, today ihad my first martial arts training session. I just joined a gym a fellow police officer runs that trains people in Mixed Martial Arts. I dont have experience in martial arts but i do have wrestling experience, both folk and freestyle. Tonight was great. This class has only 6 people and i was able to have one on one time with an instructor the whole night. He taught me some basic boxing, mainly throwing the jab and cross and doing the monkey, which is a form of blocking. We also wrestled for quite a while and im dead tired. The session lasted 2 hours and it was a great form of cardio. My heart was racing and i was covered in sweat. I plan on weight lifting monday, wensday and friday and do MMA on tuesday and thursday as a form of cardio. Tomorrow is back day |
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04-15-2004, 10:14 PM
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#11 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Hi Cate
Thanks for the welcome. I see your getting married soon, congrats. You actually in the city or in the burbs? |
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04-15-2004, 10:21 PM
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#12 |
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Registered User
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In the city....our wedding/reception are in Lincoln Park. Where are you???
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*********************************************
Getting married to my best friend June 11, 2004  To look my best on MY DAY 
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04-15-2004, 11:55 PM
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#14 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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I grew up on the south side, right off of the Skyway on the Eastside. My parents still live there. I work in Elgin.....
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04-19-2004, 06:29 PM
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#15 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Monday April 19, 2004
Chest/Shoulders/Triceps Bench Press 135 X 10 255 X 2 235 X 4 235 X 3 225 X 5 Incline Bench Press 185 X 7 205 X 4 205 X 3 Flys 40 dumbells X 8 for 3 sets Military Press 145 X 6 145 X 5 145 X 5 Pushdowns 100 X 8 100 X 8 100 X 7 ---------------------------------------------------------------- Overall a pretty good workout. I had to take some time off last week, that mixed martial arts training kicked my ass. I didnt want to overtrain and i felt spent all weekend. That will definetly get me into better shape. Anyways, today i did ok. I was able to do more reps on several set in bench press and i added 3 sets of flys based on Prince's recomendation. My shoulders were cashed after all the benches but i still managed to do decent lifts for them. My diet has been off lately but ive managed to maintain my wait. I need to take in more water though, ive been bad about it recenlty. Tomorrow is Mixed Martial Arts training, im looking forward to it |
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04-19-2004, 06:50 PM
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#16 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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Hey Arith! workout looks great!
sounds like a busy time with the martial arts too! |
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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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04-20-2004, 10:23 PM
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#17 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Tuesday April 20, 2004
Today was Mixed Martial Arts training. Man, what a hard workout, probably one of the best ive had in years. You could wring my shirt out after we were done. We did footwork and combo drills and then fighting from the clinch and then 45min of wrestling. Ove of the guys was getting ready for a vale tudo match this weekend so he stayed on the mat and everyone else rotated in to fight him. Great workout.... |
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04-22-2004, 10:25 PM
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#18 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Wensday was an off day....
Thursday April 22, 2004 Today was mixed martial arts training. We went for 2 hours mostly doing live wrestling the entire time. One of the guys is fighting on Saturday so he stayed on the mat and everyone else rotated in. It was a great workout. Im sore, tired and cranky |
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04-25-2004, 11:30 AM
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#19 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Hi guys. Well, its been one month since i posted my before picture. My wife took a back shot for comparison and then the battery ran out on the digital camera
. I just wanted to post both pictures and see if there is a difference. Any comments would be greatly appreciated.Back Shot from March 12, 2004  Back Shot from April 25, 2004  |
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04-25-2004, 02:10 PM
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#20 |
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Obsessed
Elite Member
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Wow man, great progress for just one month! Definite increase in your delt development and back definition, etc. Keep up the hard work!
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Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles |
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04-26-2004, 06:09 PM
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#21 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Monday 04/26/04
I missed all my workouts last week except for mondays. I began training in Mixed Martial Arts and its kicking my ass. The training sessions are brutal and ive been incredibly sore. I took it a bit easy last week so that i dont hurt myself. Im going to try to get back on schedual this week and do all my workouts. Also, my diets been a bit off. I need to get that in order also. Workout Chest/Shoulders/Tri Bench Press 135 X 15 255 X 3 PR 235 X 5 PR 235 X 3 235 X 4 235 X 2 Incline Bench Press 205 X 4 205 X 4 205 X 3 Flys 40lb dumbells x 8 reps for 3 sets Military Press 145 X 6 145 X 5 145 X 5 Pressdowns 100 X 8 100 X 8 80 X 5 ----------------------------------------- Real good workout. I set personal records in bench today doing 255 3 times and 235 5 times. Ive yet to do a one rep max so i have no clue what that may be. Im thinking about 275 or so. I had to lower the weight on my last set of pressdowns because my tris were cashed. |
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04-27-2004, 07:48 AM
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#22 |
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SP's Finest
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Damn bro, workout is looking AWESOME, 235 x 5? 255 x 3!? I was wondering about your 1 rpm myself. I'd say around 270-275, give it a shot!
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JGRIFF'S Road to Rock-Diesel
"Forgiveness is between them and God. It's my job to arrange the meeting..." Bench: 305 Squat: 345 Dead: 465 |
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04-30-2004, 11:59 AM
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#23 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Thursday April 29, 2004
Back/Bi Pulldowns 140 X 8 140 X 6 150 X 4 150 X 3 Closegrip 150 X 6 150 X 6 150 X 5 Seated Rows 160 X 8 160 X 7 160 X 4 Dumbell Curls 40 DB X 8 for 3 sets --------------------------------------------------- Well, today was suppose to be Mixed Martial Arts training and i went at 8pm and sat around for 20 min until i found out it was cancled. Kind of threw off my whole schedual but i did come home and do back. Wasnt very motivated today but i did the best i could. Overall it was a decent workout and hopefully i cant stay on track... |
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05-03-2004, 06:11 PM
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#24 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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May 02, 2004
Workout Chest/Shoulders/Tri BenchPress 135 X 15 225 X 4 275 X 1 275 X 1 245 X 2 225 X 5 135 X 10 (Slow Down/Fast Up) Incline Bench 185 X 8 205 X 2 185 X 6 Military Press 135 X 8 135 X 8 135 X 8 Upright Rows (Wide Grip) 135 X 8 135 X 7 135 X 6 Bench Dips 10 X Bodyweight 8 X BW +25lbs for 2 sets Pushdowns 100 X 8 X 2 sets 100-60 drop set --------------------------------------------------- Progress March 17, 2004 May 02, 2004 Chest 44.5 inches 46.4 inches Upper Arm 15.0 inches 15.6 inches forearm 12.5 inches 13.01 inches --------------------------------------------------- Good workout today. I maxed out on the bench press and hit 275lbs. It went up easy so i did it again. I also added a set of light weight at the end and went slow on the way down and fast on the way up. My MMA instructor told me it would help my quickness, well see . I also added a few exercises (upright rows and bench dips) and had a pretty intense workout. Good day.Last edited by Arith : 05-03-2004 at 06:41 PM. |
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05-03-2004, 06:40 PM
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#25 |
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DS
Join Date: Dec 2003
Location: MS
Posts: 5,757
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Hey Arith, you made some EXCELLENT progress from March-April!
that back pic looks great! increasements elsewhere are super too! great work on the PR on bench today!!  something I might suggest- not so many reps on your warmup set. on your last back day- I might also suggest that you aim to have at least 1 compound movement in there.. i.e deads or bent over bb rows (either 90 deg. or yates style). |
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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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05-03-2004, 06:47 PM
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#26 |
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Registered User
Join Date: May 2003
Location: Just outside Chicago IL, USA
Posts: 47
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Hi Jen, thanks for the input
. How many reps should i shoot for on the warmup set? Also, i did 225 a few times before i did 275 because i didnt want to make a 145 jump in weight, i figured it would feel real heavy coming of the rack. Ill have to reincorporate deads into my back day. That martial arts training has been killing me and i was real sore in the legs and back, i was also having a bad day. I wanted to work out but just wast in the mood for high intensity. I guess ill have to push through it. Thanks |
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