just chillin'

jstar · 09-08-2004, 08:59 PM

Quote:

Originally Posted by Jill

Yaaaaaaaa

on the no calzones!! I probably would have ate em!

Keep up the hard work and you'll be at your goals in no time!

Thanks Jill

Everyday I am tested - yesterday it was calzones; today it was cake. You should have seen this cake. Tons of frosting and oreos on on the cake. Egads these people are trying to get us all fat

jstar · 09-08-2004, 09:17 PM

9/7

M1: 1/2 cup oats, 1/2 cup eggwhites, 1 scoop protein
M2: whey shake
M3: 2 terriyaki chicken breasts, peppers
M4: 1/2 cup oats, 1 scoop protein
M5: 2 ezekiel rolls, 2 slices ff cheese
*gym*
M6:2 lc pitas(they are all gone now so i will refrain from buying more), 2 ezekiel rolls, 2 slices ff cheese

1916 244C 187P 33F

Training: Back, Calves and Cardio
Assisted Pull-ups 12xL14 6xL10 6xL10 6xL10
Seated Cable Rows 12x40 9x50 9x50
One Arm Rows 8x30 8x30 8x30
Standing DB Calf Raises 12x30 12x30 12x30 --too easy, need to go up
Seated Calf Raises 12x70 12x80 12x80 --80 was tough, felt good
Cardio= 30 minutes elliptical in basement--worked up a GOOD sweat

Comments=

Diet:
It is still a challenge for me to cut down on all the bread (ezekiel, low carb pitas, etc.) but I will eventually. Now that I have started back to work and have more consistency in my day my meals 1-4 or 5 will all be balanced at least. That is because I prepare them that way at home then take them to work. I have no choice but to eat what I brought (or the calzones

)
But at home at night I really like carbs before bed. Maybe it is just a habit but I will get more strict with myself as I go along. For now it is baby steps....

Workout:
I really want to keep my back workouts as heavy as possible. I really want to go for strength and get stronger with the pull-ups...Jill inspired me

The gym is starting to get busy at night again; a sure sign summer is almost over! Oh well, soon I will have 2 gyms I can go to

I might even try to rearrange my workouts so that I can do some cardio or lifting during my lunch break and finish up after work. Yippee!!!

jstar · 09-08-2004, 09:33 PM

9/8

M1: 1/2 cup oats, 1/2 cup eggwhites, 1 scoop protein
M2: 2 terriyaki chicken breasts, 4.25 oz potato
M3: Labrada low carb shake (not as good as I thought it would be

)
M4: 2 ezkl. rolls, 2 ff cheese, 1 slice mg ezkl bread, 2 BJ energy bars....

1768 234.5C 158P 23.7F

Workout = none

Comments:
I missed my mid-morning meal since I was in training. Usually we get a break mid-morning but it was pouring rain and traffic was bad; everyone in my department was 1/2 hr late so everything we had on schedule was pushed back. They had me scheduled for lunch from 1-2 but I talked them into letting me go from 12-1 instead...I was hungry darn it!

I should have brought some more food with me to eat for a snack besides a shake because when I got home from work I was ravenous! (see M4). I was actually saying to myself "don't go to the gym, stay in and binge." Then Dave called and invited me over to watch t.v. right after that thought popped in my head--
So I went over his apartment and we hung out and watched tv, I came home logged in here and now I am going to bed in a few minutes. At least I stopped myself I guess

I still missed my cardio session I had scheduled for tonight which means I will be doing it Saturday now to make my goal of 5 sessions a week.

jstar · 09-10-2004, 07:03 AM

9/9

Much better today (for me at least

)

M1: 1/2 cup oats, 1 egg, 1 scoop protein
M2: 2 terriyaki chicken breasts, 3 oz potato
M3: small whey protein shake
M4: 1/3 cup oats (1 hr later)
M5: 1 ezekiel roll, 2 ff cheese, 1 oz tuna (prewo)
*gym*
M6: 1 ezekiel roll, 3 oz tuna, carrots, pickles (pwo)
M7: 1 ezekiel roll - toasted w/ Smart Squeeze (aka "fake butter")

Totals: 1661 C P F

Training: Chest, Biceps, Abs & Cardio

Incline DB BP
Flat DB Flyes
Pec Deck
Ez bar BB curls
Alt. Incline DB curls
reverse cable curls
cable crunches 12x80 12x100 12x120
reverse crunches 12 12 12
30 min cardio elliptical - 422 cals - was sweaty soooooo much! great cardio session!

Comments: In comparison to my last chest/bi workout my strength has gone up considerably!

Finally I was able to push past doing 7-8 reps with the 25's on inclines and I hit 10 reps. Also the 20's on the flyes seemed light where last week I was getting 8-10..yay!

Oh, I saw this guy from h.s. at my gym. I see him all the time. So we started talking about our h.s. reunion because we both received invitations this week. He says he thinks alot of people are not sure if they are going but are leaning towards going. That is how we both felt too. I really didn't have a lot of friends in h.s. and the only one I still talk to now is my best friend. I know she is going so I probably will too. Heck, why not? It is in town, it will be a fun night and if not we can always ditch out and hit the clubs

Anyways it is the day before Thanksgiving so --- added motivation to stay on track with my goals and lose this flab!

PS - running late for work. i will fill in the blanks on my diet and training above when i get home! tonight's workout = 30 cardio

jstar · 09-11-2004, 10:29 AM

9/9

Much better today (for me at least )

M1: 1/2 cup oats, 1 egg, 1 scoop protein
M2: 2 terriyaki chicken breasts, 3 oz potato
M3: small whey protein shake
M4: 1/3 cup oats (1 hr later)
M5: 1 ezekiel roll, 2 ff cheese, 1 oz tuna (prewo)
*gym*
M6: 1 ezekiel roll, 3 oz tuna, carrots, pickles (pwo)
M7: 1 ezekiel roll - toasted w/ Smart Squeeze (aka "fake butter")

Totals: 1661 205.5C 158.75P 28.5F

Training: Chest, Biceps, Abs & Cardio

Incline DB BP 12x20 10x25 9x25 9x25
Flat DB Flyes 12x20 12x20 12x20
Pec Deck 12x40 12x40 12x40
Ez bar BB curls 12x30 12x30 12x30 (form was not perfect!)
Alt. Incline DB curls 12x15 12x15 12x15 (form was not good on last few rps)
reverse cable curls 12x30 12x30 12x30
cable crunches 12x80 12x100 12x120
reverse crunches 12 12 12
30 min cardio elliptical - 422 cals - was sweaty soooooo much! great cardio session!

Comments: In comparison to my last chest/bi workout my strength has gone up considerably! Finally I was able to push past doing 7-8 reps with the 25's on inclines and I hit 10 reps. Also the 20's on the flyes seemed light where last week I was getting 8-10..yay! **note: need to go up next time on db flyes, pec deck, & rev curls..stay with 30 on bb curls and 15's on alt. curls because my form needs some work.

Oh, I saw this guy from h.s. at my gym. I see him all the time. So we started talking about our h.s. reunion because we both received invitations this week. He says he thinks alot of people are not sure if they are going but are leaning towards going. That is how we both felt too. I really didn't have a lot of friends in h.s. and the only one I still talk to now is my best friend. I know she is going so I probably will too. Heck, why not? It is in town, it will be a fun night and if not we can always ditch out and hit the clubs Anyways it is the day before Thanksgiving so --- added motivation to stay on track with my goals and lose this flab!

jstar · 09-11-2004, 10:31 AM

Sorry for the double post above, I thought I could delete the first one but I guess not.

jstar · 09-11-2004, 10:39 AM

9/10

Friday

M1: 1/2 cup oats, 1/2 cup eggbeaters, 1 scoop protein
M2: 2 terriyaki chicken breasts, 3 oz potato
M3: 1 ezekiel roll, 1 slice ff cheese
M4: 1 ezekiel roll, 1 TBL PB, 2 slices raisin ezekiel bread
M5: this was bad, i know: 1 ezekiel roll, 4 ez. bread (whole grain), 4 slices ezekiel bread (raisin), 1/2 cup oatie-type cereal (no sugar..got from health food store)

2160 347.5C 140.25P 30.5F

Workout:
30 min cardio - elliptical 412 calories...another sweaty session!

Note=
My goal is to eat, on average, 1800 50%C 30%P 20%F for the week. I calculated that if I throw in a 1500 cal day and eat 1800 the rest of the week I will meet my goal. This goal is for the month of September and may change next month - it all depends on how I am progressing. Next time I weigh in and take measurements is 9/15...bodyfat analysis will be done at the end of the month.

Jill · 09-11-2004, 10:42 AM

Quote:

Originally Posted by jstar

M5: this was bad, i know: 1 ezekiel roll, 4 ez. bread (whole grain), 4 slices ezekiel bread (raisin), 1/2 cup oatie-type cereal (no sugar..got from health food store)

Atleast you know it was bad....

jstar · 09-11-2004, 11:02 AM

Approximate Timefram for my goals:

September 04 - December 04:
Fat loss
Achieve 12% bodyfat or be within 3% of my competition condition
Monthly bodyfat checks to see where I need to change things.

January 05 - April 05:
Alternating muscle gain and fat loss stages.
During the muscle gain stages my weight training will be more of a power/strength routine and my diet will be structured so that I am steadily gaining weight in small increments. Cardio will be cut back to maintenance levels (I am thinking 3x30 but we'll see when I get there).
During the fat loss stages I will be using a standard hypertrophy routine and my diet will be cleaner with a slightly different macronutrient profile (probably reduce starchy carbs in favor of more protein and veggies). Not a huge change mind you but a slight one, say 5% less carbs and 5% more protein; or taking starchy carbs out of 1-2 meals. Again, to early to tell, but it may or may not happen depending on my progress.
I intend to use January as a muscle-building phase, followed by a one week cutting phase the first week of February. Then I will go back to muscle-building for 3-4 wks, fat loss 1-2 weeks, etc. As March approaches the mass phases will get shorter and the fat loss phases will get longer.

I am working on my plans for 2005. So far I know that my first show will be 4/16 and I will be competing in my 2nd show of the year 2 weeks later on 4/30. More to come.

jstar · 09-12-2004, 12:50 PM

9/11
M1: 1/2 cup oats, 1/ cup ew, 1 scoop protein
M2: 2 ezkl. bread, 1 ff cheese
**gym**
M3: PWO - 1 cup oats, 1 scoop protein, 1/2 cup ew, 2 tsp glutamine
M4: 2 terriyaki chx breasts, 2 ezkl bread, 1 ff cheese
M5: 1/2 scoop protein, 1/4 cup oats
M6: 4 ezkl. bread, 1 ff cheese

1915 265C 159P 29.5F

TRAINING:

Cable Thrusts (squats) 12x30 12x30 12x40 10x40
Plié DB Squats 20x10 15x15 15x20
Flat Back Deadlifts 15x25 12x30 12x30
Reverse Lunges 10x10 10x10 10x10 (no step)
Bench Step Ups 10 per leg- no weight, 10x8 10x8
30 minutes elliptical 412 calories

Here is a link to the above glute training program I did today.
http://www.planetmuscle.com/articles...004/index.html

click on "Booty Call: Hard in 39 Days

At first I didn't think it was so hardcore but now (the day after) I am kind of sore in the gluteus maximus

so it was a decent workout. Since it was my first time doing some of these exercises I went a bit lighter. Not sure how that I am going to keep this as my regular routine but I did find a new move I like: the plié db squats

In the link the article refers to them as "Bottom Blasters" I also like bent-leg deadlifts for the glutes too!

If anyone else tries out the routine please post in here if you liked it or not.

Jill · 09-12-2004, 01:11 PM

Tell us what you have learnt about post workout nutrition please.

Protein seems a little low 159??

Im thinking 2 chicken breasts would be close to 50-60gs...do you weigh them????????

jstar · 09-12-2004, 01:33 PM

http://www.bodymusclejournal.com/vol05/bmjvol5pg7.html

Starting tomorrow, 9/13 for 4-6 weeks. I did this routine last year for a few weeks and I want to give it another go. For too long I have been using different versions of basically the same routine (just changing the bodypart pairings and the days). I haven't really done any training outside of the 8-12 rep range and I have neglected DLs, BB Squats and BB Bench Presses for far too long. I want to get back to heavier training to get stronger and to shock my body with something different. I am looking forward to doing chins, dips and bb bench presses again.

Here is a summary of this program:

MON
BB Squats: 10, 6 (warm-ups) (constant wt.) rest 1M
Rack DLs: 10 (warm-up) then 3 x max (aim for 10 reps) rest 2M
BB Bent Over Rows: 10,6 (warm-ups) then 3 x 6-8 rest 2M

TUES
BB Bench Presses: 10,6 (warm-ups) then 6 x 6 rest 2M
Seated Presses: 4 x 5-7 (constant wt.) rest 3M
Dips: 8 (warm-up), 8, 5-6, 5-6, max (add wt. to all sets) rest 2M

THURS
Leg Presses: 10@50% 1RM*, 2x10@75% 1RM, 20@red. wt. by 10%
Deadlifts: 10@50% 1RM, max@75% 1RM, max@90% 1RM rest 2M
Chins: 8 (warm-up), 8, 5-6, 5-6, max rest 3M

FRI
Incline Presses: 10,6 (warm-ups) then 6 x 6 rest 2M
Standing Presses: 4 x 5-7 (constant wt.) rest 3M
Dips: 3 x max rest 2M

Along with this I will be doing cardio. Right now I am doing cardio 5 days a week at 30 minutes, usually Mon-Fri.

Diet is still averaging 1800 calories P/C/F = 30/50/20.

I will keep this regimen until month's end, after my next BF% test.

jstar · 09-12-2004, 01:44 PM

Quote:

Originally Posted by Jill

Tell us what you have learnt about post workout nutrition please.

Protein seems a little low 159??

Im thinking 2 chicken breasts would be close to 50-60gs...do you weigh them????????

I've just been reading John Berardi's articles on his site (also on bodybuilding.com). The jist of it is that we need to take in take in protein/carbs right after working out in order to get from our catabolic state to a state of recovery and anabolism. Not that I didn't know that already but ya know some people :cough: Bill Phillips BFL:cough: tell us that after cardio we should not eat for an hour so that we continue to burn fat which is BS cuz all we end up doing by postponing eating after a workout is causing our muscles to further breakdown. There is a lot of good info too on his site.

Here are a couple of links, he can explain it better than I ever could

:

http://www.johnberardi.com/articles/...n/puzzle_1.htm

http://www.johnberardi.com/articles/...n/puzzle_2.htm

I double-checked and yes, 159 is correct. I do weigh and measure everything these days but the chx I eat are prepackaged Tyson Terriyaki chicken breasts. One breast has 120 cals 7C 16P 3.5F so 2 would only be 32.

jstar · 09-13-2004, 07:55 PM

9/12
I ate way too many carbs and calories yesterday.

The good news is that they were all clean. In fact I haven't eaten any "bad" foods at all since I started journaling here again. I just need to work on balance and nutrient timing, I have food selection down pretty well it seems. So as I move into week 3 that will be my focus

Yesterday: 2465 cal...don't have my notebook in front of me so can't post the macros but something like: 400+C 180P 30F....

No workout - Day off

Jill · 09-13-2004, 07:58 PM

Just call it a carb up.

Id post it if I were you.... I find if I dont post, I eat worse and continue to. Its a mind thing just for me.

Just dont beat yourself up, and get back on track ASAP! I really enjoy reading your journal BTW.

jstar · 09-13-2004, 08:09 PM

9/13
M1: 2 scoops protein
M2: 2 honey mustard chx
M3: protein shake
M4: salad, 2 oz tuna
*gym*
M5: 2 scoops protein, glutamine
M6: 2 terriyaki chx

1210 50C 177P 33F

Training:
It felt sooooo darn good to do this workout. I love it

BB Squat:
10x45
8x65
6 sets of: 7x85

Rack DL:
10x65
10x85
9x95
8x95

BB Bent Row:
10x45
7x55
8x65
8x65
8x65

cardio = 30 min elliptical 417 calories

Comments:
I didn't have a watch on (I never do) and I couldn't see the clock so I estimated my rest periods the best I could. I guess I will need to buy a cheapo watch at Walmart next time I go. Remember they use to give them away as a prize in the kids cereals? ah...the good ol' days! Now they give them DVDs

jstar · 09-13-2004, 08:14 PM

Quote:

Originally Posted by Jill

Just call it a carb up.

Id post it if I were you.... I find if I dont post, I eat worse and continue to. Its a mind thing just for me.

Just dont beat yourself up, and get back on track ASAP! I really enjoy reading your journal BTW.

thanks! I love reading yours too!

I am just too lazy to get my nb is all. I have it all in there. I ate a loaf (or clse to a loaf) of ezekiel raisin bread and some multigrain ezekiel...lotsa oats, some PB, some lc pitas. You are right though, from now on I will post it all. I just seem to graze all day some days..with no real meals. Doesn't matter I am back on track already and nothing is gonna stop me.

Jill · 09-13-2004, 08:43 PM

Quote:

Originally Posted by jstar

1210 50C 177P 33F

Punishment....

jstar · 09-14-2004, 06:40 AM

Quote:

Originally Posted by Jill

Punishment....

Yep! And it continues today too!

To make my weekly average of 1800cal 225C I needed to make yesterday and today low carb days (ie 50g). Wednesday will be back to "normal" whatever that is

jstar · 09-15-2004, 07:31 PM

9/14
M1: 2 scoops protein
M2: 2 honey mustard chx breasts
M3: 1/3 cup oats, 1 TBL PB, SF cocoa

M4: 2 honey mustard chx breasts
*cardio*
M5: 6 lc pitas, 1 ezkl. bread, 1 ff cheese

1775 140C 208.3P 46.5F

cardio=
30 min elliptical

jstar · 09-15-2004, 07:45 PM

9/15
M1: 1/2 cup oats, 1 scoop protein, 1/2 cup ew
M2: 1.5 scoop PVL whey
M3: 2 ezekiel bread, 1 terriyaki chx breast
M4: 8 ezekiel raisin bread, 3 lc pitas, 2 ff cheese
*workout*
M5: PWO:1/2 cup oats, 1 scoop protein, glutamine

1932.5 269C 138P 18.5F

BB Bench Press:
10x45
6x50
7x55
5x65
7x60
7x60
7x60
7x60

MTS Shoulder Press:
8x80
6x90
6x90
6x90

Dips:
10x77
8x101
7x107
6x113
4x125

30 elliptical

Paynne · 09-15-2004, 08:03 PM

Lookin good Jstar. The ezekiel bread looks interesting. Do you order it online, or get it locally?

Jill · 09-15-2004, 08:43 PM

Quote:

Originally Posted by jstar

M5: 6 lc pitas, 1 ezkl. bread, 1 ff cheese

[/color]

Jill · 09-15-2004, 08:44 PM

Quote:

Originally Posted by jstar

M4: 8 ezekiel raisin bread, 3 lc pitas, 2 ff cheese

These sound more like binges to me. Be careful please.

09-08-2004, 09:17 PM	#32
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/7 M1: 1/2 cup oats, 1/2 cup eggwhites, 1 scoop protein M2: whey shake M3: 2 terriyaki chicken breasts, peppers M4: 1/2 cup oats, 1 scoop protein M5: 2 ezekiel rolls, 2 slices ff cheese gym M6:2 lc pitas(they are all gone now so i will refrain from buying more), 2 ezekiel rolls, 2 slices ff cheese 1916 244C 187P 33F Training: Back, Calves and Cardio Assisted Pull-ups 12xL14 6xL10 6xL10 6xL10 Seated Cable Rows 12x40 9x50 9x50 One Arm Rows 8x30 8x30 8x30 Standing DB Calf Raises 12x30 12x30 12x30 --too easy, need to go up Seated Calf Raises 12x70 12x80 12x80 --80 was tough, felt good Cardio= 30 minutes elliptical in basement--worked up a GOOD sweat Comments= Diet: It is still a challenge for me to cut down on all the bread (ezekiel, low carb pitas, etc.) but I will eventually. Now that I have started back to work and have more consistency in my day my meals 1-4 or 5 will all be balanced at least. That is because I prepare them that way at home then take them to work. I have no choice but to eat what I brought (or the calzones ) But at home at night I really like carbs before bed. Maybe it is just a habit but I will get more strict with myself as I go along. For now it is baby steps.... Workout: I really want to keep my back workouts as heavy as possible. I really want to go for strength and get stronger with the pull-ups...Jill inspired me The gym is starting to get busy at night again; a sure sign summer is almost over! Oh well, soon I will have 2 gyms I can go to I might even try to rearrange my workouts so that I can do some cardio or lifting during my lunch break and finish up after work. Yippee!!!
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-08-2004, 09:33 PM	#33
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/8 M1: 1/2 cup oats, 1/2 cup eggwhites, 1 scoop protein M2: 2 terriyaki chicken breasts, 4.25 oz potato M3: Labrada low carb shake (not as good as I thought it would be ) M4: 2 ezkl. rolls, 2 ff cheese, 1 slice mg ezkl bread, 2 BJ energy bars.... 1768 234.5C 158P 23.7F Workout = none Comments: I missed my mid-morning meal since I was in training. Usually we get a break mid-morning but it was pouring rain and traffic was bad; everyone in my department was 1/2 hr late so everything we had on schedule was pushed back. They had me scheduled for lunch from 1-2 but I talked them into letting me go from 12-1 instead...I was hungry darn it! I should have brought some more food with me to eat for a snack besides a shake because when I got home from work I was ravenous! (see M4). I was actually saying to myself "don't go to the gym, stay in and binge." Then Dave called and invited me over to watch t.v. right after that thought popped in my head-- So I went over his apartment and we hung out and watched tv, I came home logged in here and now I am going to bed in a few minutes. At least I stopped myself I guess I still missed my cardio session I had scheduled for tonight which means I will be doing it Saturday now to make my goal of 5 sessions a week.
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-10-2004, 07:03 AM	#34
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/9 Much better today (for me at least ) M1: 1/2 cup oats, 1 egg, 1 scoop protein M2: 2 terriyaki chicken breasts, 3 oz potato M3: small whey protein shake M4: 1/3 cup oats (1 hr later) M5: 1 ezekiel roll, 2 ff cheese, 1 oz tuna (prewo) gym M6: 1 ezekiel roll, 3 oz tuna, carrots, pickles (pwo) M7: 1 ezekiel roll - toasted w/ Smart Squeeze (aka "fake butter") Totals: 1661 C P F Training: Chest, Biceps, Abs & Cardio Incline DB BP Flat DB Flyes Pec Deck Ez bar BB curls Alt. Incline DB curls reverse cable curls cable crunches 12x80 12x100 12x120 reverse crunches 12 12 12 30 min cardio elliptical - 422 cals - was sweaty soooooo much! great cardio session! Comments: In comparison to my last chest/bi workout my strength has gone up considerably! Finally I was able to push past doing 7-8 reps with the 25's on inclines and I hit 10 reps. Also the 20's on the flyes seemed light where last week I was getting 8-10..yay! Oh, I saw this guy from h.s. at my gym. I see him all the time. So we started talking about our h.s. reunion because we both received invitations this week. He says he thinks alot of people are not sure if they are going but are leaning towards going. That is how we both felt too. I really didn't have a lot of friends in h.s. and the only one I still talk to now is my best friend. I know she is going so I probably will too. Heck, why not? It is in town, it will be a fun night and if not we can always ditch out and hit the clubs Anyways it is the day before Thanksgiving so --- added motivation to stay on track with my goals and lose this flab! PS - running late for work. i will fill in the blanks on my diet and training above when i get home! tonight's workout = 30 cardio
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-11-2004, 10:29 AM	#35
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/9 Much better today (for me at least ) M1: 1/2 cup oats, 1 egg, 1 scoop protein M2: 2 terriyaki chicken breasts, 3 oz potato M3: small whey protein shake M4: 1/3 cup oats (1 hr later) M5: 1 ezekiel roll, 2 ff cheese, 1 oz tuna (prewo) gym M6: 1 ezekiel roll, 3 oz tuna, carrots, pickles (pwo) M7: 1 ezekiel roll - toasted w/ Smart Squeeze (aka "fake butter") Totals: 1661 205.5C 158.75P 28.5F Training: Chest, Biceps, Abs & Cardio Incline DB BP 12x20 10x25 9x25 9x25 Flat DB Flyes 12x20 12x20 12x20 Pec Deck 12x40 12x40 12x40 Ez bar BB curls 12x30 12x30 12x30 (form was not perfect!) Alt. Incline DB curls 12x15 12x15 12x15 (form was not good on last few rps) reverse cable curls 12x30 12x30 12x30 cable crunches 12x80 12x100 12x120 reverse crunches 12 12 12 30 min cardio elliptical - 422 cals - was sweaty soooooo much! great cardio session! Comments: In comparison to my last chest/bi workout my strength has gone up considerably! Finally I was able to push past doing 7-8 reps with the 25's on inclines and I hit 10 reps. Also the 20's on the flyes seemed light where last week I was getting 8-10..yay! **note: need to go up next time on db flyes, pec deck, & rev curls..stay with 30 on bb curls and 15's on alt. curls because my form needs some work. Oh, I saw this guy from h.s. at my gym. I see him all the time. So we started talking about our h.s. reunion because we both received invitations this week. He says he thinks alot of people are not sure if they are going but are leaning towards going. That is how we both felt too. I really didn't have a lot of friends in h.s. and the only one I still talk to now is my best friend. I know she is going so I probably will too. Heck, why not? It is in town, it will be a fun night and if not we can always ditch out and hit the clubs Anyways it is the day before Thanksgiving so --- added motivation to stay on track with my goals and lose this flab!
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-11-2004, 10:31 AM	#36
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Sorry for the double post above, I thought I could delete the first one but I guess not.
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-11-2004, 10:39 AM	#37
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/10 Friday M1: 1/2 cup oats, 1/2 cup eggbeaters, 1 scoop protein M2: 2 terriyaki chicken breasts, 3 oz potato M3: 1 ezekiel roll, 1 slice ff cheese M4: 1 ezekiel roll, 1 TBL PB, 2 slices raisin ezekiel bread M5: this was bad, i know: 1 ezekiel roll, 4 ez. bread (whole grain), 4 slices ezekiel bread (raisin), 1/2 cup oatie-type cereal (no sugar..got from health food store) 2160 347.5C 140.25P 30.5F Workout: 30 min cardio - elliptical 412 calories...another sweaty session! Note= My goal is to eat, on average, 1800 50%C 30%P 20%F for the week. I calculated that if I throw in a 1500 cal day and eat 1800 the rest of the week I will meet my goal. This goal is for the month of September and may change next month - it all depends on how I am progressing. Next time I weigh in and take measurements is 9/15...bodyfat analysis will be done at the end of the month.
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-11-2004, 11:02 AM	#39
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	Approximate Timefram for my goals: September 04 - December 04: Fat loss Achieve 12% bodyfat or be within 3% of my competition condition Monthly bodyfat checks to see where I need to change things. January 05 - April 05: Alternating muscle gain and fat loss stages. During the muscle gain stages my weight training will be more of a power/strength routine and my diet will be structured so that I am steadily gaining weight in small increments. Cardio will be cut back to maintenance levels (I am thinking 3x30 but we'll see when I get there). During the fat loss stages I will be using a standard hypertrophy routine and my diet will be cleaner with a slightly different macronutrient profile (probably reduce starchy carbs in favor of more protein and veggies). Not a huge change mind you but a slight one, say 5% less carbs and 5% more protein; or taking starchy carbs out of 1-2 meals. Again, to early to tell, but it may or may not happen depending on my progress. I intend to use January as a muscle-building phase, followed by a one week cutting phase the first week of February. Then I will go back to muscle-building for 3-4 wks, fat loss 1-2 weeks, etc. As March approaches the mass phases will get shorter and the fat loss phases will get longer. I am working on my plans for 2005. So far I know that my first show will be 4/16 and I will be competing in my 2nd show of the year 2 weeks later on 4/30. More to come.
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-12-2004, 12:50 PM	#40
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/11 M1: 1/2 cup oats, 1/ cup ew, 1 scoop protein M2: 2 ezkl. bread, 1 ff cheese gym M3: PWO - 1 cup oats, 1 scoop protein, 1/2 cup ew, 2 tsp glutamine M4: 2 terriyaki chx breasts, 2 ezkl bread, 1 ff cheese M5: 1/2 scoop protein, 1/4 cup oats M6: 4 ezkl. bread, 1 ff cheese 1915 265C 159P 29.5F TRAINING: Cable Thrusts (squats) 12x30 12x30 12x40 10x40 Plié DB Squats 20x10 15x15 15x20 Flat Back Deadlifts 15x25 12x30 12x30 Reverse Lunges 10x10 10x10 10x10 (no step) Bench Step Ups 10 per leg- no weight, 10x8 10x8 30 minutes elliptical 412 calories Here is a link to the above glute training program I did today. http://www.planetmuscle.com/articles...004/index.html click on "Booty Call: Hard in 39 Days At first I didn't think it was so hardcore but now (the day after) I am kind of sore in the gluteus maximus so it was a decent workout. Since it was my first time doing some of these exercises I went a bit lighter. Not sure how that I am going to keep this as my regular routine but I did find a new move I like: the plié db squats In the link the article refers to them as "Bottom Blasters" I also like bent-leg deadlifts for the glutes too! If anyone else tries out the routine please post in here if you liked it or not.
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-12-2004, 01:11 PM	#41
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Tell us what you have learnt about post workout nutrition please. Protein seems a little low 159?? Im thinking 2 chicken breasts would be close to 50-60gs...do you weigh them????????

09-12-2004, 01:33 PM	#42
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	New Split http://www.bodymusclejournal.com/vol05/bmjvol5pg7.html Starting tomorrow, 9/13 for 4-6 weeks. I did this routine last year for a few weeks and I want to give it another go. For too long I have been using different versions of basically the same routine (just changing the bodypart pairings and the days). I haven't really done any training outside of the 8-12 rep range and I have neglected DLs, BB Squats and BB Bench Presses for far too long. I want to get back to heavier training to get stronger and to shock my body with something different. I am looking forward to doing chins, dips and bb bench presses again. Here is a summary of this program: MON BB Squats: 10, 6 (warm-ups) (constant wt.) rest 1M Rack DLs: 10 (warm-up) then 3 x max (aim for 10 reps) rest 2M BB Bent Over Rows: 10,6 (warm-ups) then 3 x 6-8 rest 2M TUES BB Bench Presses: 10,6 (warm-ups) then 6 x 6 rest 2M Seated Presses: 4 x 5-7 (constant wt.) rest 3M Dips: 8 (warm-up), 8, 5-6, 5-6, max (add wt. to all sets) rest 2M THURS Leg Presses: 10@50% 1RM, 2x10@75% 1RM, 20@red. wt. by 10% Deadlifts: 10@50% 1RM, max@75% 1RM, max@90% 1RM rest 2M Chins: 8 (warm-up), 8, 5-6, 5-6, max rest 3M FRI Incline Presses: 10,6 (warm-ups) then 6 x 6 rest 2M Standing Presses: 4 x 5-7 (constant wt.) rest 3M Dips: 3 x max rest 2M Along with this I will be doing cardio. Right now I am doing cardio 5 days a week at 30 minutes, usually Mon-Fri. Diet is still averaging 1800 calories P/C/F = 30/50/20. I will keep this regimen until month's end, after my next BF% test. Last edited by jstar : 09-12-2004 at 01:49 PM.*
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-13-2004, 07:55 PM	#44
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/12 I ate way too many carbs and calories yesterday. The good news is that they were all clean. In fact I haven't eaten any "bad" foods at all since I started journaling here again. I just need to work on balance and nutrient timing, I have food selection down pretty well it seems. So as I move into week 3 that will be my focus Yesterday: 2465 cal...don't have my notebook in front of me so can't post the macros but something like: 400+C 180P 30F.... No workout - Day off
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-13-2004, 07:58 PM	#45
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Just call it a carb up. Id post it if I were you.... I find if I dont post, I eat worse and continue to. Its a mind thing just for me. Just dont beat yourself up, and get back on track ASAP! I really enjoy reading your journal BTW.

09-13-2004, 08:09 PM	#46
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/13 M1: 2 scoops protein M2: 2 honey mustard chx M3: protein shake M4: salad, 2 oz tuna gym M5: 2 scoops protein, glutamine M6: 2 terriyaki chx 1210 50C 177P 33F Training: It felt sooooo darn good to do this workout. I love it BB Squat: 10x45 8x65 6 sets of: 7x85 Rack DL: 10x65 10x85 9x95 8x95 BB Bent Row: 10x45 7x55 8x65 8x65 8x65 cardio = 30 min elliptical 417 calories Comments: I didn't have a watch on (I never do) and I couldn't see the clock so I estimated my rest periods the best I could. I guess I will need to buy a cheapo watch at Walmart next time I go. Remember they use to give them away as a prize in the kids cereals? ah...the good ol' days! Now they give them DVDs
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-15-2004, 07:31 PM	#50
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/14 M1: 2 scoops protein M2: 2 honey mustard chx breasts M3: 1/3 cup oats, 1 TBL PB, SF cocoa M4: 2 honey mustard chx breasts cardio M5: 6 lc pitas, 1 ezkl. bread, 1 ff cheese 1775 140C 208.3P 46.5F cardio= 30 min elliptical
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-15-2004, 07:45 PM	#51
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: 5	9/15 M1: 1/2 cup oats, 1 scoop protein, 1/2 cup ew M2: 1.5 scoop PVL whey M3: 2 ezekiel bread, 1 terriyaki chx breast M4: 8 ezekiel raisin bread, 3 lc pitas, 2 ff cheese workout M5: PWO:1/2 cup oats, 1 scoop protein, glutamine 1932.5 269C 138P 18.5F BB Bench Press: 10x45 6x50 7x55 5x65 7x60 7x60 7x60 7x60 MTS Shoulder Press: 8x80 6x90 6x90 6x90 Dips: 10x77 8x101 7x107 6x113 4x125 30 elliptical
	"I've failed over and over and over again in my life and that is why I succeed." Michael Jordan

09-15-2004, 08:03 PM	#52
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Lookin good Jstar. The ezekiel bread looks interesting. Do you order it online, or get it locally?

09-16-2004, 06:58 AM	#55
jstar Registered User Join Date: May 2002 Location: MA Posts: 1,332 Photos: