After lurking on here for a while, I’ve decided to begin my own training log:
First, I’ve lifted regularly for two years with varying programming, diet and goals. I have lost approximately 25 lbs, inches off of my waist and have gained a lot in my lifts. However, I have recently committed to a bodybuilding competition in July 2011 and I will archive my efforts here. I have exactly one year to get in the best shape that I am able…it’s time to commit or fail.
Beginning stats:
26, male, height: 5’9, weight: ~226 lbs.
Ballpark lifts: Bench-160, DL-265, Squat-235.
Current Program: I do not have a particular program set in stone, but I usually lift every other day and do an hour of cardio every other day on a six on, one off schedule (I rest Sunday). I also sleep at least eight hours nightly. Diet is a change that I have only recently addressed.
Mon- Dumbbell flat bench, incline hammer strength, decline hammer strength, machine flies.
Tues- 60 minutes elliptical
Wed- Dead lift, upright rows, lat pull-down, weighted back extensions, ez-bar curls, hammer curls, hammer strength curls.
Thurs- 60 minutes cardio, elliptical
Fri- Leg press, ham curl, quad extension, leg press calf raises.
Sat- military press, machine reverse flies, high angle incline bench, lateral raise, 45 minutes cardio
Sun- Rest.
-Typical Diet-
Brkfst- PWO supplement (NO Xplode or Nanovapor), 40g protein shake or bar post work out.
Snack- 40g protein shake or bar.
Lunch- Chicken breast, 1 cup brown rice, mixed veges.
Dinner- steak or chicken breast, mixed veges.
-Supplements-
GNC Sport Vitamin, NanoVapor, Animal M-stack
I have decided to post this journal in search of advice, information and accountability. I am open to constructive, informed feedback and questions. Otherwise, pics will follow this post.
Thanks in advance!
