02/21/08 BW (lbs): 177.4
02/21/08 Diet (will update as day progresses)
Meal 1:
5oz chicken breast
4oz broccoli
Shake:
1 orange
1 well over riped banana
1 cup egg beaters
Meal 2 (training):
Sipped on during training:
20g waxy maize starch
10g egg white protein powder
20g BCAA’s
Post workout shake:
50g waxy maize starch
20g egg white protein powder
10g BCAA’s
Meal 3:
8oz cooked skinless chicken breast
7oz green beans
20g olive oil
Meal 4:
8oz cooked skinless chicken breast
7oz green beans
20g olive oil
02/21/08 training
Day 4 (20 second rest between sets, 90 seconds between exercises)
Squats
12
(45 second rest, increase weight)
10
wt used: 205/245, 205/245, 205/245
Single leg Leg Extensions
12
wt used: 120, 120, 120
Leg Curls
12
wt used: 150, 150, 150
Bench Press
15
12
wt used: 155/165, 155/165, 155/155
Lat Pull down
15
12
wt used: 120/135, 120/135, 120/120
Bicep curls
15
wt used: 85, 85, 75
Lying Triceps Extension
15
wt used: 70, 70, 70
Seated DB Shoulder Press
12
(20 second rest)
10
wt used: 65/55, 65/55, 60/55
Seated Calf Raise (6 second negative)
25
(20 second rest, increase weight)
12
wt used: 45+25, 45, 45
Incline situps
25
(30 second rest)
20
wt used: 45lb plate above head/20lb DB on chest repeated 3 times
Treadmill
4 minutes @ 7.0mph at 2.5 incline
REPEAT CYCLE 3 TIMES
Training notes:
This workout no doubt did me in. My chest and lats were already sore from hitting them yesterday so hitting them today wasn’t easy.
[quote]Jakebambeeno wrote:
02/21/08 training
Day 4 (20 second rest between sets, 90 seconds between exercises)
Squats
12
(45 second rest, increase weight)
10
wt used: 205/245, 205/245, 205/245
Single leg Leg Extensions ----->>>>> Try using Lunges or ballistic lunges.
12
wt used: 120, 120, 120
Leg Curls ---->>>>> Learn Romanian Deadlifts
12
wt used: 150, 150, 150
Bench Press
15
12
wt used: 155/165, 155/165, 155/155
---->>>>>Where are the Deadlifts ???
Lat Pull down ??? Go to search for cts article “keep your chin up” LEarn to do them. If you MUST use lat pulldown using it with your fingers turned TOWARDS you not away to bring in your biceps.
15
12
wt used: 120/135, 120/135, 120/120
Bicep curls ---- Again learn how to do chins, work your biceps more.
15
wt used: 85, 85, 75
Lying Triceps Extension ---- Instead of these use Dips but keep elbows by your side to emphasize the triceps… or else do close grip benching…
15
wt used: 70, 70, 70
Seated DB Shoulder Press ----- Do a STANDING BARbell Shoulder Press
(expends more energy, and works your abs and lower back for you)
12
(20 second rest)
10
wt used: 65/55, 65/55, 60/55
Seated Calf Raise (6 second negative)
this only works 1/3 of your entire calf region… if you have a leg press machine alternate between the two.
25
(20 second rest, increase weight)
12
wt used: 45+25, 45, 45
Incline situps — Learn to do chins, deadlifts, and rdls and you wont need
ANY ab excercise.
25
(30 second rest)
20
wt used: 45lb plate above head/20lb DB on chest repeated 3 times
Treadmill ---- What is this meant to do ???
When finished workout do jumping jacks till you get sick, increase by a minute every day.
4 minutes @ 7.0mph at 2.5 incline
REPEAT CYCLE 3 TIMES
Training notes:
This workout no doubt did me in. My chest and lats were already sore from hitting them yesterday so hitting them today wasn’t easy.[/quote]
Em you seriously need to start doing more compound excercises and WAY less machine excercises.
You want to BURN energy, deadlifts are the No 1 muscle recruiter bar ol’s
And stop doing curls for your hams, your quads must be FAR over powering your quads, you will have to fix it. And when your hams get stronger, your squat will rocket.
If you want a program ill make you one but if not DO LESS MACHINES !
lol, don’t yell at me. It is not my program.
[quote]Jakebambeeno wrote:
lol, don’t yell at me. It is not my program.[/quote]
I'd be insulted by this if I were the guy who wrote out the program that you're currently on. You obviously don't want to be associated with taking credit for said program. Almost like you think it's a waste of time, dumb, silly, etc. Don't deny this either.
You could have explained that it's a pre/cycle wkout tailored to get your fat ass in shape first. But then you like to dodge accountability, this we know. When someone takes the time to listen to someone like you, and help you, you could at least stick up for them, instead of throwin them under the bus like a dousche.
Good luck World.
Please don’t jump to assumptions…
I just really don’t want to be yelled at anymore. As a matter of fact, I am enjoying this program.
Oh, and you’re right, I should have stood up for myself about the program. But… that guy (corkonian) doesn’t read any of my responses anyway, so what is the point?
[quote]Jakebambeeno wrote:
lol, don’t yell at me. It is not my program.[/quote]
uh oh um somebodys gettin fucked
[quote]Jakebambeeno wrote:
Please don’t jump to assumptions…
I just really don’t want to be yelled at anymore. As a matter of fact, I am enjoying this program.
Oh, and you’re right, I should have stood up for myself about the program. But… that guy (corkonian) doesn’t read any of my responses anyway, so what is the point?[/quote]
Ok, besides stickin up for, or "explaining" the current workout, you should have taken what Cork said that was a positive or constructive, and agnowledged that, and asked about it, or incorporated an idea or portion of said idea into the current schedule.
Stay on track, just take it for what it's worth.
TBN
Yeah, Jake there’s not going to be anymore of that bullshit.
And corkonian, let’s see your dumb ass come up with something to get him in shape? I haven’t seen shit but personal attacks from you. At least have some maturity and come up with something of your own.
I know damn well this is going to work for jake. I’m not getting any credit for it now and I don’t expect to. I also don’t expect to get any credit for it when he’s at a SOLID 195 post-cycle.
I’m just making sure he doesn’t kill himself.
Any questions or personal attacks can be directed towards me since I’m running this show. And lastly, jake I’m doing a damn lot for you, grow a pair.
Thanks Tone.
World
[quote]InTheZone wrote:
Jakebambeeno wrote:
lol, don’t yell at me. It is not my program.
I'd be insulted by this if I were the guy who wrote out the program that you're currently on. You obviously don't want to be associated with taking credit for said program. Almost like you think it's a waste of time, dumb, silly, etc. Don't deny this either.
You could have explained that it's a pre/cycle wkout tailored to get your fat ass in shape first. But then you like to dodge accountability, this we know. When someone takes the time to listen to someone like you, and help you, you could at least stick up for them, instead of throwin them under the bus like a dousche.
Good luck World.[/quote]
I didn’t get any feeling that he was throwing anyone under a bus, besides World is well able to stand up for himself as my inbox will testify 
I get where he is coming from, 280 odd responses most giving out, poor guy must be sick of it, so ill be man enough to apoligise if i jumped the gun a bit.
I have every faith in Worlds ability to get you in shape, and have said as much to him via PM.
Apoligies if i caused any aggro, was not intended or wanted.
Cheers
Also World i send the program as promised.
And I deleted it as well.
Thanks for wasting my time and yours.
World
[quote]Corkonian wrote:
InTheZone wrote:
Jakebambeeno wrote:
lol, don’t yell at me. It is not my program.
I'd be insulted by this if I were the guy who wrote out the program that you're currently on. You obviously don't want to be associated with taking credit for said program. Almost like you think it's a waste of time, dumb, silly, etc. Don't deny this either.
You could have explained that it's a pre/cycle wkout tailored to get your fat ass in shape first. But then you like to dodge accountability, this we know. When someone takes the time to listen to someone like you, and help you, you could at least stick up for them, instead of throwin them under the bus like a dousche.
Good luck World.
I didn’t get any feeling that he was throwing anyone under a bus, besides World is well able to stand up for himself as my inbox will testify
I get where he is coming from, 280 odd responses most giving out, poor guy must be sick of it, so ill be man enough to apoligise if i jumped the gun a bit.
I have every faith in Worlds ability to get you in shape, and have said as much to him via PM.
Apoligies if i caused any aggro, was not intended or wanted.
Cheers
[/quote]
Ha, haaaa.. well yeah you're right about him sticking up for himself sure. But again, it's just about respect, and lack thereof, all over this thread. And I stick by what I said. Saying "lol", and "don't yell at me, it's not my program", definitely qualifies as throwing his helper under the bus, it's just a figure of speech, and while it didn't harm worl, or accomplish much, besides a laugh for Jake at Worlds' expense, it wasn't too cool if you ask me. From the bullshit that was rampant in the early stages of this thread, to where it's at least structured now, and going in a really good direction, I think the "trainer" deserved more respect than the cavalier attitude shown him.
Call me crazy, but I'll stick with what I said.
I in no way meant what I said to come a crossed as being disrespectful. I understand how it could easily be interpreted as this, but, like i said, it wasn’t my intention. I just found the whole thing humorous because for the longest time corkonian was giving me shit, and for once, he couldn’t blame me. That is all.
[quote]Jakebambeeno wrote:
I in no way meant what I said to come a crossed as being disrespectful. I understand how it could easily be interpreted as this, but, like i said, it wasn’t my intention. I just found the whole thing humorous because for the longest time corkonian was giving me shit, and for once, he couldn’t blame me. That is all.[/quote]
Yeah, still it was kind of penile.
LOL.
02/22/08 training
(30 second rest between exercises, 3 minute rest between cycles)
10 minute warm-up on treadmill
Bicep curls
12
wt used: 75, 75, 70, 70
Skull Crushers
12
wt used: 65, 65, 65, 60
Side Lateral Raise
12
wt used: 15, 15, 15, 15
Treadmill
5.5 minutes @ 7.5 mph at 1.0 incline
REPEAT CYCLE 4 TIMES
Workout notes:
I missed this session, so I had to make up for it. Anyways, it was probably a bad idea because I was sorer than shit today. But, it had to be done, so I did it anyway.
One thing I keep noticing are my biceps are stronger than my triceps. Since the triceps are 2/3 of your upper arm, i should probably be the other way around. Anyways, this will more than likely improve in time.
02/23/08 training
None.
Cardio:
30 minutes elliptical
10 minute walk
Notes for today:
I felt it would be smart to take a day off. Not because I felt like being lazy, but because my body was pretty beat up still. I will resume training tomorrow. As for my weight, I think my scale is not accurate because it keeps giving me different readings. If I average the values, it come out to be me bing around 176 lbs.
02/24/08 training
Cardio:
30 minutes elliptical
10 minute walk
Day 1 (45 second rest between exercises, 5 minute rest between cycles)
Foam rolling and dynamic effort stretches
Squats (done with safety squat bar)
20
(30 second rest, increase weight)
12
wt used: 185/235, 185/235, 185/235 (3 cycles)
Stationary lunges (done with safety squat bar)
15 on each leg
wt used: 85, 85, 85
Single leg leg Extensions
12
wt used: 105, 105, 105
Seated Calf Raises (6 second negative)
20
wt used: 45, 45, 45
(rest 15 seconds, increase weight)
10
Elliptical
4.5 minutes @ 145-160 heart rate (done mostly at 155)
REPEAT CYCLE 3 TIMES
02/25/08 weight (lbs): 173.4
I can’t wait to start getting stronger and getting bigger. I FEEL LIKE I AM A SMALL AND WEAK SOB! Well, I am, and I was before (except maybe hen I was around 230lbs), but I feel it more-so than ever now.
I made myself a list of everything I want to accomplish before I start my cycle. I want everything to be perfect when I get started.