Rek's log

Rek · 03-15-2002, 09:42 PM

I have a log in a book, I think I will start to transfer it to here.
First few posts will be all looking back....
hopefully I see changes over time....

Rek · 03-15-2002, 10:02 PM

Sept 2001
height 5'7 -doubt that will change

weight: 180 lbs
age: 27

stomach: 37 inches

hated the summer, didn't want to take my shirt off because I had a "beer belly".

decided that was enough, need change.
When I was in high school I worked out and made some gains, decided it was time to start again.

Rek · 03-15-2002, 10:14 PM

setup a workout program based on what I did in high school.

Chest and tri
-flat bb
-incline bb
-decline bb
-flat db
-decline fly
-incline db
-rope pull downs
-straight bar pull down
-vbar pull down

back and bi forearm
-lat pull downs
-wide row
-db row
-seated cable row
-ez-curl bar
-db curl
-cable curl
-forearm curls

shoulder traps abs
-over head lifts
-front lifts
-side lifts
-shrugs
-crunches
-leg raises

legs.
-extentions
-lunges
-sled press
-seated calf raises

Rek · 03-15-2002, 10:15 PM

wow...
can you say overtraining on chest day ??

Rek · 03-15-2002, 10:16 PM

after a couple of weeks I added cardio.
I started doing eliptical machine.
20-30 min after each workout (4 times a week).

Rek · 03-15-2002, 10:19 PM

october 2001
turned 28
starting to feel healthier.
doing more research.

started to eat cleaner (was eating better already, but not totally clean).

start to eat chicken more, tuna sandwiches, egg white sandwich (too much bread!!) etc etc..

Rek · 03-15-2002, 10:25 PM

changed my routine after reading an article.
ended up being way too much.

Back and bi day:
2 set of:
wide pull up, med pull up, med chin, close chin
3 sets each:
lat pull down
close grip seated cable pull
standing wide grip ez-bar
inclined sitting dumbells
bent over row
cable curls
one arm concintration curls

Chest tri day:
3 sets each:
bench press
decline press
incline dumbell press
flat bench flys
Barbell Lying Triceps Extension
cable push down with V bar
dips on side of bench
one arm push downs

Rek · 03-15-2002, 10:28 PM

Nov - joined ironmag forums.
learned alot

my shoulder started to hurt.
noticed it durring dips and incline db.

pain was on left side only, decided I was over training.
cut some stuff out of my routine on chest day.

Rek · 03-15-2002, 10:30 PM

Weight:
167 lost 13 lbs !!!!!!!

read about negative effects of cardio and how weight training can be enough.

decided to cut out cardio to see what happens.

Rek · 03-15-2002, 10:32 PM

Dec still

Diet, still in deficit, lowered the carbs upped the protein:
getting 1500-1800 cals perday 170g of protein.
low carbs and low fat.

Rek · 03-15-2002, 10:34 PM

January
shoulder still hurts in the gym, not out of it, but hurts alot in the gym

Started to do rotator cuff exercises and cut out all shoulder isolation moves.

Rek · 03-15-2002, 10:44 PM

3 weeks pass.
routine is now:
monday back traps
-chins
-wide row
-db row
-deadlifts
-shrugs

tuesday chest shoulders
-flat bb
-incline db
-dips (parallel bars)
-front lifts
-side lifts
-rear flys

wed-rest

thurs bicep tricep forearm
-ez-curl
-tri db ext
-rev ez-bar
-vbar press down
-incline db curl
-str bar press down
-forearm bb curl

friday legs
-squats
-seated calf raise
-ham curls
-standing calf raise
-straight leg deads

usually my legs are shaking by this point

Rek · 03-15-2002, 10:46 PM

Feb
weight is now 160 lbs yay!!
never had a peak on my bicep before, but I do now

look way better than I did before.
BUT I still have a belly.... not as big, now 34 inches (lost 37) but there is flab.

try harder I guess.

added cardio back in.
30 min 3 times a week.

Rek · 03-15-2002, 10:47 PM

march
shoulder still hurts a little, mostly durring dips.
removing tham from my routine, started decline db instead.

Rek · 03-15-2002, 10:52 PM

march still.

my weight is stuck.
diet is good, but when you only weight 160 and you eat 1500-1800 cals per day you can't go any lower.

only way I can see to loose the last of my gut is to bulk first, then cut.

Rek · 03-15-2002, 10:54 PM

So FINALLY we are at today !!!!

I am going to increase my cals to 2000 per day.

170 g pro, 50% of rest for carbs and 50% for fat.

a week from now I will up to 2300 then 2600 etc etc for a few weeks.

once I gain some lbs I will try cutting again.

Rek · 03-15-2002, 11:07 PM

still stuck at 160 btw...

MY 2000 cal diet:
bfast:
cup oatmeal with 30 g protein powder

snack:
1 cup cottage cheese 0.125 cup peanuts

lunch:
100 g lean turkey meat, 2 slice 12 grain bread
1/2 cup beef jerky

snack
1 cup cottage cheese 0.125 cup peanuts

post workout
1 cup OJ i scoop protein

supper:
chicken breast, rice or pita bread.

snack:
1/2 cup beef jerky

Rek · 03-15-2002, 11:08 PM

I will now start to post daily updates...well at least weekly.

Do people actually read these??
if you do, feel free to post comments.

I would be interested in seeing what you think about me starting a bulk phase right now, before my gut is completely gone.

Tanks.

Rek · 04-05-2002, 07:14 AM

I love the 3 day split, it rocks.
I have managed to gain between 1-2 lbs.

gaining isn't as scary anymore, at first I was worried that if i upped my cals, i would explode as a fat ass, but so far no explosion!!!

Rek · 04-05-2002, 07:15 AM

just notice it has been 20 days sice my last post, 1-2 lbs in 20 day is a little low, i'll up the cals.

03-15-2002, 09:42 PM	#1
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	Rek's log I have a log in a book, I think I will start to transfer it to here. First few posts will be all looking back.... hopefully I see changes over time....

03-15-2002, 10:02 PM	#2
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	7 months ago Sept 2001 height 5'7 -doubt that will change weight: 180 lbs age: 27 stomach: 37 inches hated the summer, didn't want to take my shirt off because I had a "beer belly". decided that was enough, need change. When I was in high school I worked out and made some gains, decided it was time to start again.

03-15-2002, 10:14 PM	#3
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	7 months ago cont'd setup a workout program based on what I did in high school. Chest and tri -flat bb -incline bb -decline bb -flat db -decline fly -incline db -rope pull downs -straight bar pull down -vbar pull down back and bi forearm -lat pull downs -wide row -db row -seated cable row -ez-curl bar -db curl -cable curl -forearm curls shoulder traps abs -over head lifts -front lifts -side lifts -shrugs -crunches -leg raises legs. -extentions -lunges -sled press -seated calf raises

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03-15-2002, 10:15 PM	#4
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	wow... can you say overtraining on chest day ??

03-15-2002, 10:16 PM	#5
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	after a couple of weeks I added cardio. I started doing eliptical machine. 20-30 min after each workout (4 times a week).

03-15-2002, 10:19 PM	#6
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	october 2001 turned 28 starting to feel healthier. doing more research. started to eat cleaner (was eating better already, but not totally clean). start to eat chicken more, tuna sandwiches, egg white sandwich (too much bread!!) etc etc..

03-15-2002, 10:25 PM	#7
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	changed my routine after reading an article. ended up being way too much. Back and bi day: 2 set of: wide pull up, med pull up, med chin, close chin 3 sets each: lat pull down close grip seated cable pull standing wide grip ez-bar inclined sitting dumbells bent over row cable curls one arm concintration curls Chest tri day: 3 sets each: bench press decline press incline dumbell press flat bench flys Barbell Lying Triceps Extension cable push down with V bar dips on side of bench one arm push downs

03-15-2002, 10:28 PM	#8
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	Nov - joined ironmag forums. learned alot my shoulder started to hurt. noticed it durring dips and incline db. pain was on left side only, decided I was over training. cut some stuff out of my routine on chest day.

03-15-2002, 10:30 PM	#9
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	Weight: 167 lost 13 lbs !!!!!!! read about negative effects of cardio and how weight training can be enough. decided to cut out cardio to see what happens.

03-15-2002, 10:32 PM	#10
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	Dec still Diet, still in deficit, lowered the carbs upped the protein: getting 1500-1800 cals perday 170g of protein. low carbs and low fat.

03-15-2002, 10:34 PM	#11
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	January shoulder still hurts in the gym, not out of it, but hurts alot in the gym Started to do rotator cuff exercises and cut out all shoulder isolation moves.

03-15-2002, 10:44 PM	#12
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	3 weeks pass. routine is now: monday back traps -chins -wide row -db row -deadlifts -shrugs tuesday chest shoulders -flat bb -incline db -dips (parallel bars) -front lifts -side lifts -rear flys wed-rest thurs bicep tricep forearm -ez-curl -tri db ext -rev ez-bar -vbar press down -incline db curl -str bar press down -forearm bb curl friday legs -squats -seated calf raise -ham curls -standing calf raise -straight leg deads usually my legs are shaking by this point

03-15-2002, 10:46 PM	#13
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	Feb weight is now 160 lbs yay!! never had a peak on my bicep before, but I do now look way better than I did before. BUT I still have a belly.... not as big, now 34 inches (lost 37) but there is flab. try harder I guess. added cardio back in. 30 min 3 times a week.

03-15-2002, 10:47 PM	#14
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	march shoulder still hurts a little, mostly durring dips. removing tham from my routine, started decline db instead.

03-15-2002, 10:52 PM	#15
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	march still. my weight is stuck. diet is good, but when you only weight 160 and you eat 1500-1800 cals per day you can't go any lower. only way I can see to loose the last of my gut is to bulk first, then cut.

03-15-2002, 10:54 PM	#16
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	So FINALLY we are at today !!!! I am going to increase my cals to 2000 per day. 170 g pro, 50% of rest for carbs and 50% for fat. a week from now I will up to 2300 then 2600 etc etc for a few weeks. once I gain some lbs I will try cutting again.

03-15-2002, 11:07 PM	#17
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	still stuck at 160 btw... MY 2000 cal diet: bfast: cup oatmeal with 30 g protein powder snack: 1 cup cottage cheese 0.125 cup peanuts lunch: 100 g lean turkey meat, 2 slice 12 grain bread 1/2 cup beef jerky snack 1 cup cottage cheese 0.125 cup peanuts post workout 1 cup OJ i scoop protein supper: chicken breast, rice or pita bread. snack: 1/2 cup beef jerky

03-15-2002, 11:08 PM	#18
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	I will now start to post daily updates...well at least weekly. Do people actually read these?? if you do, feel free to post comments. I would be interested in seeing what you think about me starting a bulk phase right now, before my gut is completely gone. Tanks.

04-05-2002, 07:14 AM	#19
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	I love the 3 day split, it rocks. I have managed to gain between 1-2 lbs. gaining isn't as scary anymore, at first I was worried that if i upped my cals, i would explode as a fat ass, but so far no explosion!!!

04-05-2002, 07:15 AM	#20
Rek Registered User Join Date: Nov 2001 Location: Canada Posts: 30	just notice it has been 20 days sice my last post, 1-2 lbs in 20 day is a little low, i'll up the cals.