Forward Progression

[grant]

I'm beginning this fitness journal not only for recording my training for the day but also to record my diet and how I feel and look for the day in order to better facilitate progress in building a better me.



Today I'm planning on cardio although this might shift into something different when I enter the gym. Although I find that I'm fairly consistent with my training (I always fit in a workout or two for each body part each week), I'm finding that this isn't consistent enough. I need to work on recording my workouts so that I know where I need work and where I'm making progress. It is my hope that this journal might necessitate this.

 

[aggies1ut]

I've seen you progress from a lurker to posting mostly in the diet/nutrition and recipe forums. What are you goals and stats? Oh ya, lol, and good luck.

 

[grant]

August 1, 2005 Workout

Today after work...

50 min. fun run, haven't had a good run in a long time. Weekend carb-load?

Supplemented with 4 oz. Redline about an 1 and 1/2 hrs. before actual workout began.

Followed with a little whey-blueberries.

Low carb tortilla with crab salad

Not sure about tomorrow, going to be 95--might go the gym just so I don't have to be in my hot little apartment, but really need a day off after the weekend and today's bout.

Last stats: Maybe a month or two old---

Height: 5' 10"
Weight: 138--thinking upwards to 140 now
Bodyfat % 3.9--think this has increased to about 5%

Goals:

To increase upper body mass, chest-
Futher define/develop abdominals
Maintain low bodyfat %
Increase/maintain cardio endurance (although I realize this might seem a little counter productive to increasing overall mass)

May have a casein shake later before bed to reduce the crazy catabolism that's going to occur within the next couple of days from all 'dat crazzzy cardio I just did.

 

[aggies1ut]

Wow, you have an extrodinarily low bf% and low body weight for your height. Have you ever considered bulking? How old are you, if you don't mind me asking?

 

[grant]

August 2, 2005

Abs class today, no joke--, Kristin (instructor) showed up instead of the male instructor who usually teaches Tuesday night (which isn't my regular night anyway) but read he was ACSM certified and wanted to ask about his studying, the test, etc.

She had us doing something new (to me) twisty lowering things--argh, wasn't too happy--muscle simply wouldn't function like that so far into the class. Next time...

I really do enjoy the class even though it's a total ass kicker but if it wasn't I probably wouldn't enjoy it as much as I do. 10 min. cooldown on elliptical, another piece of cardio equipment I haven't utilized in quite awhile.

Was markedly hungry today, I knew I was going to be. Differences included lack of healthy fat in breafast and a lowered protein intake. I'm definitely thinking that at least the inclusion of a healthy fat whether it's pb or flax or something is required to encourage satiey throughout the day, otherwise I go crazy.(ier).

Tomorrow (off??) probably not as I know I probably won't be making it to the gym on Thurs. evening, I've always wanted to try and workout in the morning though. Going to have to start soon though with the advent of my graduate studies. Goin out for some celery I think, need to walk about a bit.

Supped with 2 oz. redline with fairly good results today. This was 2 oz. less than yesterday, hope I'm not kept awake for 1/2 the night. Other supps included Endurus Runners Serum and Glucophage XR.

 

[grant]

August 3, 2005

Tired and cranky today due to not being able to sleep last night...any guesses as to why??

Today I decided to drag myself to the gym, even though I was tired and really need a day off, (going to be tom. anyway as I have an appt.).

Bis.

Standing bi curl
Standing hammer curl
Concentration curl
Hammersmith Seat Bicep curl--first time with this, enjoyed it.

Sometimes it surprises me how much weight I can throw around, maybe sacrificing form a little bit sometimes is worth it.

Glad I'm trying to accomplish more.

Hope I can sleep tonight. Supplements same as yesterday.

 

[grant]

August 4, 2005

Today I will be taking the day off from the gym planning on incredible weekend barrage though as well as Friday evening workout. Think I'm going to buy myself a bottle of wine tonight though... hard time relaxing of late.

Following a new routine that I found recently in a magazine, (yes I do follow some of those routines in magazines), although I modifiying it slightly to, I would also like to incorporate at least 2 chest days in a weeks worth of workouts as it's really the body part that I want to develop the most, although my abs are a very close second.

Dumbbell bench
Close-grip bench press
Wide-grip bench press
Incline dumbbell press
Dips
Pec-deck/cable flye depending on which machine is available--maybe include low-pulley here instead of straight across the chest
Skull-crushers
Tricep rope pressdown or some variation thereof heartpump love these btw)

Also decided to lock myself out of my apt this morning, first time in many years, I hope it doesn't end up costing $$$, $$$ I don't have.

Received my ACSM book---

 

[grant]

August 5, 2005

Didn't have a the best workout today, was tired even though I supplemented with about 4 oz of Redline beforehand and adqueate carb intake before workout. Lunch was low-carb though, sure this might have had something to do with it. Didn't follow above workout as I didn't bring my sheet, gym busy but managed to hit everything and ended up going pretty heavy on the last couple of sets that I did.

Incline barbell
DB Bench press
Chest press machine
Incline chest press machine
Low pulley

workout ended up being about an hr, cooled down with 5 min. on stationary bike.

Ended up drinking and eating...too much turned into an oatmeal binge session.

 

[grant]

August 6, 2005

Today I skipped my abs class and just did a lot of cardio, didn't want to give up a good HR and wasn't feeling all that well anyway.

25. min elliptical
45 min. stairclimber
30 min. bike

Watch said 72% of target HR avg. and I think I maxed @ about 82-85% for a total of 1002 total kcal burned. Not bad for an hr and 40 min.

Fucking oatmeal god I hate drinking, tired now. Chest sore...

 

[grant]

August 7, 2005

Today was an OK day, looked great after my cardio workout, everything really came together well diet wise on Saturday. Sunday however, I was in a shitty mood again. Back workout turned out pretty well as I'm posting this the day after and am pretty sore.

Didn't write down what I did or weight but noticed while I was working out that I'm working more toward failure, lifting heavier

Trying to remember what I did...

Wide grip chins 4 sets 6-8 reps turned out pretty good
Close grip pulldown 4 sets 12-6 reps
Wide grip pulldowns
Incline rows
Seated rows
Seated row (machine)

Cooldown on Elliptical 10 min.

Diet ended up sucking last night--what the fuck, I need to eat more during the day so I don't over do it at night

 

[grant]

August 8, 2005

OK, today I decided to work legs, workout consisted of two exercises, yes 2!!

EZ bar deads, not sure I like these, form is just too weird for me, strain in lower back, no weight, then 10 lbs but felt the pump after my 4 sets

Lunges, THESE ALWAYS FUCKING KILL ME, but I like them. A little tough on the knees though worked with 30 db through entire 4 sets. Couldn't do anymore. Didn't want to kill myself.

Decided to cooldown with 10 min. run. Felt pretty good.

Asked one of the trainers whose ASCM certified about the certification process and the exam, seems I should take the 3 day CPT course, instead of the 1 day.

 

[grant]

August 9-10

Off both days--incredibly tired, wouldn't have taken Wed. off but had to go and test drive some cars in the suburbs. Tired, god I want to give up drinking altogether, didn't get home until about 9:00.

 

[grant]

August 11, 2005

Abs class went OK, still need to develop those transverse muscles however I beggining to think that it's my lower back that I need to be working on in addition to my abs. Had energy after class so I decided to work shoulders, had a pretty good workout and then 10 min. cooldown. Ate a lot last night (again). Ugh, 3000 cals again.

Abs class

Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Shrug
Dumbbell Rear Lateral Raise
Standing Front Plate Raise

Cooldown 10 min.

 

[grant]

August 17, 2005

Sorry sorry sorry, been ridiculously busy at work and at home. Training over the weekend was good, had a good cardio day on Sat., Friday I had a really good chest day. Sun. I did a light bit of arms/back, Monday and Tues. I had off. But back in the saddle today. Not sure what I'm going to devote this workout to but I'm really inclined to do chest. GAINING A LOT OF FAT. Having some real issues with binge eating lately. Not sure what do with myself. Need to really exercise some self control. Balancing out my carb intake throughout the day I'm sure would help. Limiting this mega fiber meals as a substitute for some kind of carb I'm sure will help to.

 

[grant]

August 17, 2005

Felt really good to be back in the gym.

Performed mainly chest but also decided to go kinda full body after the last two nights of carb up

Incline barbell bench press (even though I hate the stupid barbell)
Dumbbell bench press
Squats OK
Standing barbell bicep curl/Dumbbell hammer curl OK
Seated machine press
Seated machine high pull -- felt really good

I may have incorporated something else here and there but I think for the most part this was the workout. God, I really need to sit down and work something solid out with regard to a workout instead of just eye balling in every single time. I know that I need to change my workout as it has been awhile since I implemented some major change. At the very least I'm thinking about changing my sets and reps to 3 and 10 respecively. However, I have been working heavier which has been great although my back is bothering me a bit these days. Not sure why, think it may be my posture though. Also reworking the diet to incorporate more complex carbohydrate throughout the day so I don't end up going crazy and binging like I have been. I think this might elevate the fat gain issue and also make for some good gains. BALANCE. It would be nice.

The order for the day then is a redesign of the workout plan, to include either a change in sets/reps, and concentrate regime of exercises split between days or develop some sort of full body routine.

Sun: Chest
Mon: OFF
Tue: Triceps/Biceps
Wed: Chest
Thu: Abs
Fri: Shoulders/Legs
Sat: Cardio?/Back

All workouts will have a ten min. cooldown period
3 sets 10 reps 1 min. rest although I've been having a good results with increasing my weight/lower reps and slightly increasing my rest times between sets

 

[grant]

Back

Wide grip chins 4 sets x bw or Pull down to front 3 x
DB Bent over rows 3 x
Supine row 4 x
Seated wide grip rows
Cable seated row

Chest

Incline bench press or DB incline press
DB bench press
Machine chest press
Dips
Decline db press
Low pulley flye
Pullovers

Triceps

Close grip bench press
Skull Crushers
Tricep cable pressdown
Overhead db extensions (perhaps seated with greater amt of weight)

Biceps

Preacher curls
Hammer curls
Bicep cable curl

Shoulders

Dumbbell lat. raise
Dumbbell front raise
Arnolds or db shoulder presses

Legs

Squats
Lunges
Deads

 

[grant]

August 18, 2005

OK Abs class today was fairly good although tough. Getting through some of the last sets but still very hard. Showing some improvement.

Abs class

10 min. treadmill cooldown

Diet last night was good, worked out something completely new yesterday which I think might help me to lose some of the recent fat gain and retain some the recent muscle gain.

Today I begin my 3 day ACSM workshop hope it's worth the $$$.

 

[grant]

August 20, 2005

Had today off from gym due cPT training

 

[grant]

August 20, 2005

Excellent workout, decided to work back along with shoulders.

Included Free Motion machines, amazing.

 

[grant]

August 21, 2005

Another really good workout. Very satisfied today with soreness level today, although I think I may have eaten a bit too much yesterday night after workout. Would've liked to have let it go after sushi but of course I didn't. Damn, learning though.​

​

Chest​

Incline Barbell Chest Press​

Dumbbell Chest Press​

Machine Chest Press​

High Pulley Chest Flye​

Dips​

​

Cardio​

40 min. HIIT​

5 min. cool down on treadmill​

​

Damn I love cardio. I wish it wasn't so detrimental to my overall growth. I think the Lipo 6 has been working well satisfied with the results thus far. No headaches like last time.​

Had bodyfat measured yesterday by very liberal pinching and experienced cPT, 5.2% @ 146 lbs. Recalculating diet, can't believe I require all those calories and CARBS. It would be nice to get some good growth in though instead of chugging along like I have been. Should probably take tonight off but I think I'll probably be working out due to all the food I did eat yesterday night. It wouldn't have been so bad I guess if I had consumed more earlier in the day. I have this weird habit of indulging once, which I think is fine. But then when I wake up, and yes I do wake up several times, I fix myself the same thing, and then again when I wake up about an hour later. Not good. Not getting enough overall calories from carbs or I think fat. ​

​

Upper body is very sore, especially chest and back from Sat. and Sun. Should probably do some low impact cardio tonight to burn off some of that fucking glycogen that's floating around my body. Hopefully reducing protein, diet soda, and water intake will reduce bloating overall.​

 

[grant]

August 23, 2005

Binged last night--not good. Didn't consume enough during day. Started early though, 650 some odd grams of carbohydrate, plus wine probably didn't help. When I do buy the wine usually on a Monday or Tuesday I usually end up bingeing--gee one probably has something to do with other!

Woke up early this morning and:

Cardio:

30 min. steady state on elliptical
5 min. cooldown

 

[grant]

August 24, 2005

Worst day of my life??? Quite possibly. Didn't sleep at all last night and dragged myself to work. It was truly awful. Didn't think the day would ever end. Went home and crashed for a couple of hours then woke and made myself some zucchini pancakes, yummy, then went back to bed. Good thing though, made myself some whole wheat honey bread, finally turned out good, must have been the super small loaves I was making before.

ABSOLUTELY NO WORKOUT. MUTHAFUCKA.

 

[grant]

August 25, 2005

Woke up early this morning and went to the gym to do some steady state cardio on the elliptical. Not bad for my beginning stint of morning work. Super annoying guy on elliptical again this morning . Whatever, they're his joints.


Anyway. Really want to get an i-Pod mini in in order to really get into that workout zone. Find the gym music is all too often super quiet or just plain boring. Maybe next pay period. Can't wait for abs class tonight Might be doing some shoulder work as well. Possibly arms. Sushi tonight?? I don't know that bread turned out really good last night and I do need to save some $$ for that i-Pod. Also would like to get me VO2 max tested.

As of last weekend:
RHR: 49
Bodyfat: 5.3%
Weight: (in lbs) 146

I have increased both lean tissue as well as overall body fat. I would nice if I could further develop some muscle tissue while increasing my overall calories to build that muscle tissue while making sure that I do at times when this isn't going to lead to fat gain, all the while reducing or keeping the same overall body fat.

Cardio

33 min. steady state elliptical ??
429 calories
45% from fat
HR
Max 167
Avg 142

 

[grant]

Workout Routine

Triceps

Reverse Pushdowns
Dumbbell Tricep Extensions
Seated Dumbbell Tricep Extensions

Biceps

Reverse Curls
Preacher Curls
Hammer Curls

Shoulders
Lateral Raises
Bent-over Lateral Raises
Upright Rows
One-Dumbbell Front Raises
Pec Deck Rear Delt Laterals

 

[grant]

August 26, 2005

Got to this gym this morning! Yeaaaaaaaaah.

Focused on the arms, probably could have used a bit more caffeine as I didn't really feel that dynamic about the workout. Irritated that I didn't take my tri workout that I had built yesterday although I did end up hitting most of the exercises that I had planned on.

All sets are 3-4 sets 4-8 reps and with 1-2 sets with 12-14 warm ups reps

Triceps

Dumbbell Triceps Extensions (Worked very heavy with these could barely get the last set up, worked w/partials)
Reverse Pushdowns (I liked these however note keep elbows stationary at sides)
One-Arm Reverse Pushdowns (1 set only)
Tricep Dips Nice burn


Biceps
Barbell Curls
Preacher Curls (Usually utilize the EZ-Bar for these however decided that I would try the free EZ, mistake, was too heavy, form off)
Hammer Curls

Cardio
Ran home from gym

 

[grant]

August 25, 2005 II

Later that day...

Abs went well, although she had us doing these side oblique thingies , just couldn't do 'em. The pilates pulls went really well though , just keep on getting better and better at those, yea!!!

After abs, I did decide to continue the workout at worked shoulders and upper back

Shoulders

Bent-over Lateral Raises
One-Dumbbell Front Raises
Upright Rows
Machine Shoulder Press
Pec Deck Rear Delt Laterals

Cardio:

Walked home for cooldown

 

[grant]

August 27, 2005

Excellent workout, was worried that I wasn't going to make it to the gym today as I had about a million things to do all over the city.

Finally did make and had an excellent chest workout which included some new exercises.

I also ran afterwards and had a fabulous run.

Chest

Incline Dumbbell Press
Barbell Bench Press
Hammer Strength Iso-Lateral Super Incline Press
Lifetime Fitness Chest Press
Cable Crossover

Cardio

51 min.
687 cal.
40% fat
HR
Max 173
Avg 151

 

[grant]

August 28, 2005

Today I was incredibly tired, probably in overtraining mode. To top it off my allergies were really bothering me.

Thought I would have a day of cardio but my legs were sore from yesterday's run and I just didn't have the energy I thought I might, so I shifted my workout to a back routine. So irritated with my diet again, seems I just get up and will eat stuff in the middle of the night. Grrr. I hate doing that, I never used to, I don't know where the hell my discipline went, I guess I think I have carte blanche or something when it comes to diet and I don't . I need to front load my caloric intake more and just discipline myself not to over indulge at night, stick to my carefully worked out diet.

Back

Assisted Chin ups
Supine Rows
Bent Rows
One-Arm Dumbbell Rows
Hammer Strength Iso-Lateral Pulldowns
Reverse Pec Deck Flyes

 

[grant]

August 29, 2005

Surpised myself today and instead of taking a day off (due to allergies and the need to actually take a day off from the gym) I went to the gym and had a pretty good leg workout. I usually don't work legs as they're probably my best overall body part development wise.

All exercises included 4-5 sets with 15-4 reps

Legs

Hack Squat
Squats
Deadlifts
Seated Machine Hip Adductors
Seat Machine Hip Abductors
DB Lunges

Cardio

10 min. cool down on elliptical

 

[* Legion *]

Grant, is nobody responding to your journal? Good stuff here! I am going to definately keep up with this. Keep pumping!