Nine week journal

[yellowmoomba]

32 Male

INFO as of 7/21/03

Weight: 185
Height: 5'10"
BF: 15%

Chest: 42
Waist: 34
Arms: 16
Thighs: 24
Calves: 15


GOALS (in 9 weeks)


Weight: 180
Height: 5'10"
BF: 10%

Chest: 43
Waist: 32
Arms: 17
Thighs: 25
Calves: 15


Training Split:

Sunday off
Monday Chest/Tris + Football practice (1 hour)
Tuesday Basketball game (45 minutes)
Wednesday Back/bis + 20 minutes of pickup basketball
Thursday Legs + 20 minutes of pickup basketball
Friday Shoulders/Traps
Saturday Off or cardio


Monday 7/21/03

6:30
Opt. Nut. Shake w/ H20
Coffee
Mega man muti-vit

8:00
6 Crackers w/ Low-Fat Peanut Butter
20 oz water

10:00 (1/2 plate of)
Brocolli, Carrots, Green Pepper, Onions, Radishs, Feta Cheese,
1 scoop of sunflower seeds and low fat cottage cheese and low fat itailan dressing
20 oz water
5Mg Glutamine

11:30 (1/2 plate of)
Brocolli, Carrots, Green Pepper, Onions, Radishs, Feta Cheese,
1 scoop of sunflower seeds and low fat cottage cheese and low fat itailan dressing
20 oz Water
5Mg Glutamine

1:30
Sandwich with 6 oz of ham, lettuce, tomato, onion, mustard
20 oz water

3:00
Detour Bar
5MG Creatine

4:15
Protein Shake w/ water

4:30 Basketball for 1 hour

5:30 Chest / Tris

Incline DB 90 x 8, 7, 6
Flat DB 90 x 6, 5
Pullover 60 x 12, 12
Incline Fly 60 x 8, 8

Overhead tricep press 3 sets
Single push down 40 x 8, 8
Dips 10, 8

7:30
2 Lean Burgers (no bun)
1 cup potato salad
20 oz water

9:00 Hot Tub
10:00 Bed

----------------------------------

7/22/03

7:30
Opt. Nut. Shake w/ H20
Coffee
Mega man muti-vit

10:00
Oatmeal w/ Extra sweetener

11:00
Low fat salami sandwich on Wheat w/ mustard
20 oz water

12:30
Grilled Burger (w/ tomatos, lettuce, onion, ketchup)
potato salad
20 oz water
Glutamine 5 mg

3:00
4 egg whites w/ Hot Sauce
1 piece wheat bread
20 oz water

5:00
Detour Bar

7:00
1 can Tuna
4 egg whites
20 oz water
Creatine 5 MG


9:30 Basketball game


11:30 Bed
20 oz water
Glutamine 5 mg

 

[yellowmoomba]

7/23/03

Still a little sore from my Chest/tri workout on Monday . I have a couple new bruises from my basketball game last night. Didn't get much sleep but here goes....

6:30am
Opt. Nut. Shake w/ H20
Coffee
Mega man muti-vit

8:00
Oatmeal w/ Extra sweetener
Detour Bar

10:00
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

12:30
5 oz Turkey (w/ lettuce, mustard on wheat)
20 oz water
Glutamine 5 mg

3:00pm
5 mg Creatine
20 oz water

4:00
Powerbar

5:00
20 minutes of Basketball

Back/Bi's

Weighted (20lbs) Wide grip Pullups 3 x 10, 9, 8
Weighted (20lbs) chinups 2 x 10, 10
Close grip (palms facing each other) pullup 2 x 8, 8
Hammer machine Low Row 2 - 230 x 6, 6
Single row machine 2 - 100 x 7, 7
Wide grip row machine 2 - 140 x 6, 6

EZ bar curl 3 - 95 x 6, 6, 5
Seated curl 3 - 35 x 8, 7, 7
Single Preacher 2 - 30 x 5,5

Abs
Hanging leg raises 3 - 20, 20 ,20
Ab pull downs 3 - 140 x 15, 15, 15

8:00
Steak Sub
20 oz water
Glutamine 5 mg


10 Bed

 

[Jodi]

Welcome and Good Luck

 

[yellowmoomba]

Hey Thanks Jodi !!

You (and some others) are pretty strict on your diet....

I keep telling myself every day -

ABS ARE MADE (OR LOST) IN THE KITCHEN!!

Eating healthly is definately the hardest part of training for me.

 

[Julie7Ulie]

 

[yellowmoomba]

Hi Julie!

 

[yellowmoomba]

Day 4

6:30 Protein Shake w/ Muti-vitamins

8:00 Oatmeal w/raisins
Glutamine 5mg

11:00
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

1:00
2 hamburger patties w/mustard & ketchup
4 oz noodles

2:00
Protein Bar 20g protein
Protein Shake 20g protein

4:00
Creatine 5mg

4:30
Legs
Squat 225 x12, 275x8, 315x3, 225x12
SLDL 185 x12, 12, 11
Hacksquat 180 x 12, 12, 12
Lunge 50 x 15 per leg (3 sets)
calf raises 180 x 15, 15, 15

6:00
Creatine 5mg
Protein Shake 25g protein

8:00 Dinner ??

 

[yellowmoomba]

Day 4

6:30 Protein Shake w/ Muti-vitamins

8:00 Oatmeal w/raisins
Glutamine 5mg

11:00
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

1:00
2 hamburger patties w/mustard & ketchup
4 oz noodles

2:00
Protein Bar 20g protein
Protein Shake 20g protein

4:00
Creatine 5mg

4:30
Legs
Squat 225 x12, 275x8, 315x3, 225x12
SLDL 185 x12, 12, 11
Hacksquat 180 x 12, 12, 12
Lunge 50 x 15 per leg (3 sets)
calf raises 180 x 15, 15, 15

6:00
Creatine 5mg
Protein Shake 25g protein

8:00 Dinner ??

 

[yellowmoomba]

8:00
LF PButter and 2 slices of wheat bread
Coffee
12 oz Skim Milk

11:00
Shoulders/Trap/Abs

DB Seated press 75 x 6,6,6
Barbell Shrugs 315 x 6,6,6
Front Raises 30 x 6,6,6
Upright row 115 x 6,6,6
Side raises 25 x 6,6,6
Reverse Pec Dec 135 x 6,6,6

Swiss Ball crunches (w/ 10lb weight) 15, 15, 15
Leg Raises 12, 12, 12
Trunk Pull downs 150 x 15, 15, 15

Protein Shake with Strawberry/Banana
5 Mg Creatine

1:00PM
4 oz Low Fat Salami on 2 slices of wheat
handful of nuts
20 oz water

3:00
12 oz Beef w/ hot sauce
20 oz Water

5:00
10 oz Chicken
1 Green Apple
20 oz Water

7:30
Cheese PIIIIIIIIIIIIIIIZZA!!!!!!!!!!
Salad
Glass of Red Wine

Looking forward to 2 days off. Might swim tomorrow or rec volleyball. Monday starts "8-10 rep week" but it will be cut short for our House Boating trip to Lake Cumberland, KY. There goes the diet and training!!!!

 

[DaMayor]

Originally posted by yellowmoomba

ABS ARE MADE (OR LOST) IN THE KITCHEN!!

Hey, YM, Welcome!

I like your more realistic adaptation of the Ab Saying. We tend to forget about the "or lost" part!

Looks like good work, man! Good Luck!

 

[Julie7Ulie]

Originally posted by yellowmoomba
7:30
Cheese PIIIIIIIIIIIIIIIZZA!!!!!!!!!!
Salad
Glass of Red Wine

yuuuummmm.....


jerk. (jk)

 

[yellowmoomba]

After a crazy weekend of eating and drinking bad foods - it's Monday. Back to the gym and "regulated" diet. I started this 9 week journal/diet one week ago. Training Monday - Friday and taking the weekend off. This will be the first time (in the last 14 years) that I don't plan on exercising during the weekend besides a casual bike ride or swimming around in the lake.

Saturday and Sunday's Diet were bad.

On to Monday -

My legs finally feel better (from my Thursday workout). My traps are a little sore still from my "heavy week". This is my "8-10 rep week". This weeks workout will be modified since we are heading down to Lake Cumberland, KY house boating starting Wednesday. Today will be a chest/tris/shoulders/traps workout with football practice later in the night, basketball game tomorrow night, and Wednesday will be legs/back/bis.

 

[Stacey]

HELLO! Welcome To Im!!!

 

[yellowmoomba]

HI Stacey

Everyone here seems so friendly and much more knowledgable than other sites that I've been on.

 

[yellowmoomba]

Monday's Workout 7/28/03

Since I have to hit all the muscles in two days...

Weighed in at 187.

Chest
DB Press 85 x 10,7
Inc DB Press 85 x 5,5
Incline Fly 60 x 9,8
Dips 18, 12

Tris
Overhead cable press 120 x 11,9,8
Single push down 40 x 10,10,8

Traps
Shrugs 275 x 10,9,10
Reverse Cable Cross 120 x 10,8,8

Shoulders
Seat DB Press 65 x 10,7,7
Front Raise 25 x 10,11,10

Abs
Swiss Ball weighted Crunch (10lbs) 15,15
Trunk Curls 150 x 15,15,15

Football Practice 1 hour

I felt weak today. Probably because of a poor diet and lack of sleep over the weekend. Tonight's exercise is basketball and tomorrows is
Legs, Back and Bi's then it's off for vacation.

7:00
2 slices of wheat bread with PB
Coffee

8:30
Oatmeal w/ Raisins
20 oz water
5mg Glutamine

10:00
16 oz Grilled Chicken

12:00
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

2:00
Green Apple

3:30
Detour Bar
5 mg Creatine

4:30 Workout

6:00 Shake

6:30 Football Practice

8:00
1 can of tuna w/ pickels
1 low fat salami sandwich on wheat
5 mg Glutamine
5 mg Creatine

 

[Stacey]

Originally posted by yellowmoomba
HI Stacey

Everyone here seems so friendly and much more knowledgable than other sites that I've been on.

Hi!! I love this site!! Its much better than the one I came from a lonnnnnnng time ago!! I have made some great friends and Everyone helps out sooo much!! We look out for each other!

I'm glad you found us!

 

[yellowmoomba]

Journaling here really makes me watch what I eat. I have already cut out most of the fast food (I love Taco Bell for some reason). Also I didn't realize SKIM milk had all that sugar! Damn - I love milk. I was drinking 24ozs of low fat chocolate milk for breakfast (100g of Sugar)

Now it's Oatmeal, water, and eggs or a protein shake.

 

[yellowmoomba]

7:00
Oatmeal w/ Extra
Coffee
5 mg Glutamine

10:00
Detour Bar
20 oz Water

11:00
Vegetable Beef soup 16 oz
20 oz Water

1:00PM
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

3:00
Protein Bar /w Peanut Butter

4:30
Creatine

4:30
Workout Legs/Back (10 rep day)

Wide Pullups 10, 10 ,10
Close Grip Pull up 10, 10
Hammer Strength Low Row 180 x 10, 10, 10
Wide Grip Row 90 x 10, 10

Squat 135 x10, 185 x 10, 225 x 10, 225 x 10, 225 x 10
SLDL 135 x 10, 10, 10

(light workout day since I have a basketball game in three hours)

5:30
Protein Shake

6:00
6" Turkey sub

7:30
Basketball Game (30 minutes of cardio)

9:00
6" Turkey sub
5 Mg Creatine
5 Mg Glutamine
20 oz water

10:30 Bed

Going on vacation so I'll be back on Monday

 

[yellowmoomba]

Back from vacation. Way to many drinks and sugar filled food not to mention burgers, nachos, chips, and a donut. The exercise was limited to wakeboarding and swimming.

This week I'm going to do a modified version of Gopro's Shock week.

Chest and Tris tonight then football practice.

Meals today:

10:00
Detour Bar
Coffee
5 Mg Glutamine

11:30
8 oz Chicken Breast

4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

1:00
8 oz Chicken w/ mustard
3 Mg Glutamine

3:30
Creatine (then off to the gym)

Superset day

Chest

Incline Press/Cable Cross 3 set
Incline Fly/Dips 3 sets
Dropset on machine bench 3 sets

Triceps

Pushdown/CG press 2 sets
Reverse Pushdown/Overhead Press 2 sets
Dropset Weighted Dips 2 sets
Skull Crusher/pushup 2 sets

Abs
Knee raises 3 sets
Trunk pull downs 3 sets

Football practice

Dinner ??? TBD

 

[yellowmoomba]

Superset day August 4th 2003

Chest

Incline Press/Cable Cross
85 x 8 /70 x 6
85 x 5 /60 x 8
85 x 5 /60 x 7

Incline Fly/Dips
55 x 8 / 8
55 x 8 / 8
55 x 8 / 8

Dropset on Hammer Strength Bench
190 x4 / 140 x 4 / 90 x 6
190 x3 / 140 x 3 / 90 x 6
190 x3 / 140 x 3 / 90 x 6

Triceps

CG Press/Overhead press
135 x 4 / 8
135 x 4 / 6
135 x 4 / 6

Pushdown/reverse Pushdown
40 x 8 / 40 x 8
40 x 6 / 40 x 5

Negative Bench (hold for 8 seconds)/CG pushup
5 / 2
5 / 2

Overhead Cable Press
140 x 12
150 x 11

Abs
Trunk pull downs
150 x 15
150 x 15
150 x 15

5Mg Creatine

Football practice
6:30 - 8PM

8:30 Dinner
Chicken
Bamboo Shoots
Water chessnuts
Sweet and Spicy Sauce
40 oz water

Great workout today.
Weighed in at 188


Tonight is Basketball

 

[yellowmoomba]

Tuesday Meals 8/5/03

(I ran out of my protein powder but it should be here tomorrow)

#1 7am
Oatmeal/ blueberries
coffee

#2 9:30
5Mg glutamine
Oatmeal w/ Blackberries
20 oz Water

#3 10:30
Vegetable Beef Soup
20 oz water

#4 12:00
4 oz Brocolli
3oz Carrots
3 oz Cucumber
2 oz Radish
1 cup Cottage cheese
1 scoop sunflower seed
low fat dressing
20 oz water

#5 1:30
Detour Bar

#6 3:00
Green Apple w/ PB

#7 5:30
Low Fat Salami on Wheat w/ lettuce
1 cucumber
1 handful of baked doritos
16 oz Skim Milk

Creatine 8:30
20 oz Water

Basketball Game 9:30
40 oz Water

#8 11:00pm
16oz Skim Milk

Looks like I need a protein shake with Meal 1 and 2.

Today is Back/Traps/Bi's

 

[CJB]

I'd definately throw protien in with meal 1. Also, with the pre-bedtime snack, maybe blend some cottage cheese in with the milk and tube it. It'll work for you while you're sleeping.

 

[naturaltan]

Where did you go for vacation?

 

[yellowmoomba]

CJB - Good idea I just bought two big containers of Cottage Cheese. I'm looking forward to a big steak dinner tonight!!

NT - I went down to Lake Cumberland, KY. It's an annual trip with my a bunch of friends. We rent a house boat and bring a ski boat and some jet ski along with our own alcohol and food (since it's a dry county). The boats are load with A/C, a 15 person hot tub, full kitchen and sleeping for 16 people. We wakeboard, ski, float in the water and just chill. No cell phones work out there so you can't be bothered. Check out www.statedock.com for more info on the boats. We get the 750. One night we usually have "theme night" were everyone dresses up for kinda like a costume party. Some of the themes were 70's disco night, Pirates, Giligians Island, hilly billy night, and Hawaiian night. I high recommend it (since I've gone 8 times). It's a very fun and inexpensive long weekend (usually about $300/person which includes all costs).

I'm sure a bunch of people have gone houseboating on the board. I actually ran into someone from my gym down there last weekend when we were loading up the boats (small world!!)


YM

 

[yellowmoomba]

Here's a pic from the Giligians Island theme night....

 

[naturaltan]

We've wanted to go houseboating but can't find a group of people that would be fun to hang with for a weekend or more. It looks like a fun crowd as everyone is dressing up and taking part of the party.

 

[yellowmoomba]

houseboating

We have the same 8 people that go every year then we usually pick up a few randoms........The hardest part is organizing everyones schedule and keep them commited to going. Every year at least 2-4 people backout so we have a waiting list . Although this year we only had 12 go but it was just as fun as the year we had two boats and 29 people. Houseboating has become pretty popular

 

[yellowmoomba]

8/6/03 Back/Traps/Bi's

30 minutes of basketball (5 on 5)

Superset (BACK)

DB Pullover 70 x 12 | WG Pullup 12
DB Pullover 70 x 12 | WG Pullup 12
DB Pullover 70 x 12 | WG Pullup 7

Bentover Row 135 x 10 | Single Arm pulldown 70 x 8
Bentover Row 135 x 10 | Single Arm pulldown 70 x 8
Bentover Row 135 x 8 | Single Arm pulldown 70 x 7

Stiffarm Pulldown 125 x 10 | Chin Pulldown 145 x 12
Stiffarm Pulldown 125 x 10 | Chin Pulldown 145 x 12

Superset (TRAPS)

Shrugs 315 x 6 | Side Raise 25 x 8 ( 3 sets)
Upright Row 85 x 8 | Reverse Pec Deck 105 x 10 (3 sets)

Superset (BICEPS)

Preacher 65 x 8 | Standing EZ bar 65 x 8
Preacher 65 x 5 | Standing EZ bar 65 x 8
Preacher 65 x 5 | Standing EZ bar 65 x 5

Single Arm Cable Reverse Curls 40 x 8 | Single Arm Cable 40 x 8
Single Arm Cable Reverse Curls 40 x 8 | Single Arm Cable 40 x 8

ABS
Hanging Knee Raises 3 sets of 15

I have to say that I was drenched with sweat after this workout. I keep my breaks to 75 seconds between sets. I'm still a little sore from Monday's Chest/Tri workout but I feel good. I weighted in at 192 pre workout. I see some improvements in the mirror. Eventhougth I cheated with some pizza today writing everything down really helps avoid the "junk food"

Meals for the day:

#1 7:00
Oatmeal w/ Raseberry
16 oz Skim Milk
Coffee

#2 10:00
1 bowl Chicken noodle soup
20 oz water

#3 11:30
2 slices of veggie pizza
40 oz water

#4 1:00
2 more pieces of cheese pizza (opps!)
20 oz water

#5 2:30
1 1/2 cup of low fat cottage cheese w/ spoon of sunflower seed

#6 4:30
Creatine before workout
Protein shake after workout
Creatine after workout

#7 8:00
14 oz Lean Red meat
5 peorgies with low fat sour cream
20 oz water

 

[yellowmoomba]

8/7/03 Thursday

7:30
Oatmeal w/ Blackberries
20 oz Skim Milk
Coffee
20 oz Water

10
6 wheat crackers w/ PB
20 oz water

11:30
2 cans of tuna w/low fat mayo and celery

1:30
2 hamburger patties
4 oz Brocilli

2:30
Veggies (green peppers, cucumbers, carrots)
1/2 cup Cottage Cheese

4:30
5 mg Creatine
Workout

6:30
5 mg Creatine
25 g Protein Shake

8:00
4 oz lowfat Salami Sandwich on Wheat w/ mustard
Hot peppers (4)
40 g Protein Shake with water
20 oz water


9:30
25 g Protein Shake with skim milk

Superset Legs Day

Basketball 20 minutes of 5 on 5

superset
Squat/leg extentions
225 x 8 | 200 x 8
225 x 8 | 250 x 8
225 x 8 | 250 x 8

superset
Hacksquat/Leg Press
180 x 8 | 360 x 8
180 x 8 | 360 x 8

superset
Deadlift/SLDL
135 x 10 | 135 x 10
135 x 10 | 135 x 8
135 x 10 | 135 x 8

Dropset lunge 90 / 50
8 x 8
8 x 8

Seated Calf raises
45 x 15 (3 sets)

Abs
Trunk pulldowns
150 x 15 (3 sets)

Swiss ball Crunch (w/ 10 lbs)
10/12/12

Well this was another cardio type workout. I was drenched in sweat. My heart rate was definately racing. Friday's workout will be Shoulders and maybe a 20 minute jog around the neighborhood.

Saturday is the last big bash of the summer. It's a huge pool party. I think this is the 15 year of the party!

Opps - I forgot about 8/16 which is the Woodward Cruise. Not sure if many of you guys know about it but many of the classics cars from around the country come into town and cruise Woodward Avenue. It's supposed to be a one day party but it's turned into a week long event and this year it coinsides with the State Fair. It's definately fun to see the old hot rods and people watch. The woodward cruise usually draws a MILLION people on Saturday.

Ok - back to work!!

 

[CJB]

Damn brutal superset combos. You catch your breath yet?