((EDIT: Before/After pics page 10))
Background:
Well this is my second log, my first only lasted a few weeks before I threw in the towel. Should be easier to stay motivated now that I dont have 48 hours of work each week. I am finally serious about pushing my body to its physical peak and now is the perfect timing…
I plan to order study books to become a NSCA CPT, then eventaully obtain their CSCS credential aswell and one day start my own business. When that time comes, I would really like to look like I know what im talking about.
Nutrition:
-High protein(chicken/steak/fish/shrimp/turkey)
-fruits first 1/2 of day
-vegetables second 1/2 of day
-Low carb (except for breakfast)
-lots of healthy fat from milled flax and fish oil
aprox 2k cal a day
(as a FFB: 5’9 250 2 years ago, am frightful to push cals up)
training: I lift 3days on 1 day off, cardio is low to none
my split looks something like this:
day1:legs
day2:back
day3:chest/arms
day4:off
repeat
(will post my routines as I complete them and am open to
any criticism)
Supplements:
Whey
creatine
BETA-7
fish oil
multi
vit c/e
(my casein protein/bcaa/ZMA/Pre wo mix) should be arriving in the next few days)
Stats:
Height:5’9"
Weigh:197
Age:20
Lifts:Dont have any 1 rm number but this should give ideal
Squat:306x5(Working on getting ATG but still not there)
deadlift:326x5
bench:180x5 cries
Goals:
Focus on putting on as much muscle as possible untill end of april, then possibly do the V-Diet so i can look lean for the beach this summer. By mid summer I’d like to squat 375 deadlift 425 and bench 250. (hopfully these goals are attainable) Will add in plyometrics down the road in my pursuit to dunk, once my strength gets up some. Not to many 5’9 white guys dunking but i’d like to be one of them.
Gona post my Leg routine I did yesteday then gona hit the back heavy.
PS: Im doing this to help me stay on the right track, if anyone happens to follow this log then great if not it’ll go on.
2/21(leg day)
start time-10:45am
end time-11:45am
warmed up
Squats: 214lb-6 306lb-5/5/5/5 258lb-8
leg extensions: 125lb- 12/12/12
hamstring curls: 100lb-8/8/8
reverse lungs: 120lb-6/6/6/6
walking lunges: 50lb 25/25/25 (25 lb plate in each hand)
1leg calf raises 25lb 22/22/22 (burn out on last rep of last set)
Overhead squat 70lb 10
pre -Whey shake
during-g2 gatorade
Post-whey+strawberries/banana shake
Back/Shoulder Day (2/22)
start time 3:40pm
end time 4:40pm
warmed up
pull up bw 7/6/6/5
deadlift 214lb-8 306lb-5 326lb-5/5/5/4
shrugs 190lb-12/12/11
1 hand db row 70lb 12/10/10
rear delt flies(bent over)12 lb DB’s 15/12/12
behind neck press 90lb 12/10/8
lateral raise 12 lb DB’s 10
front raises 12 lb DB’s 15/12
pre-whey+5g creatine mixed in with G2 gatorade
during- 1/2 of G2
post-whey+5g creatine+skim milk+pineapple+banana blended smoothie+ vit C/E
Good workout, definitly felt it in the shoulders. Those front raises and lateral raises with whopping 12lb db’s kicked my ass.
Anyone round T-Nation supplement with r-ala? Or anyone have any opinions on it? Looks like it could have a healthy bang for its buck. Any input would be appreciated.
Diet looks something this for today (23’rd)
8:45-2 omega3 eggs 1/2 cup egg white + mushrooms
2stripsbacon
tropical fruit smoothie ( unsweetend fruit)
10:30 apple
11:45- 14 oz steak
spinach+spring mix salad+ff blue cheese dressing
big glass of milk
1:45- pre wo whey shake
2:45 post wo whey shake
6pm smoked chicken salad, salad
also take 3 serving of fish oil throughout the day
I’ll probobly drink some muscle milk about 9 and be asleep by 10.(wanted to eat a little bit more today but nothing was looking good, going grocery shopping tommorow)
Chest/Arms day 02/23
weight:197lb
start time-2:00pm
end time- 2:40pm
a1 chin up bw 8/7/6/5
a2 dip bw 12/10/10/8
wide bench 170lb 6/6/5/4
curls 70lb 12/10/10
military press 100lb 8/8/6
max push ups… bw 20 =(
tricep kickbacks 12lb 12/12/12
Overall I felt very weak this work out. I took some Spike (pills) before i lifted trying to get that energy but it never happened. Think im going to drop the tricep kickbacks next week and add in some chest flies instead. I wish my bench would catch up to my other lifts.
pre-whey +5g creatine
during- 1/2 g2
post- 1/2 g2+whey+pineapple+strawberries+5g creatine
PS: I’ll be posting some picks with in a few days hopfully so maybe i could get some advice on what to hit harder.
Off day (02/24)
todays off day so just taking it easy. Going to go grocery shopping and maybe take a walk with the gf later.
Pic of what dinner looked like tonight, broiled chicken/bell pepper/onion kabobs. With fresh homemade salsa and 1/2 a slice of my gf’s homemade bread that i drizzled some olive oil on and put under the broiler for a few minutes
Before I lift legs, its my least favorite day. When im done lifting them it is my favorite day. Nothing better than knowing my squat work is completed for a few days atleast. Gona go hit up a protein shake and start lifting round 2pm, will post later with how it went.
PS. I weighed in at 195 yesterday, (3 lbs down in 24 hours)
so I carb’d up yesterday and had some bread and extra glasses of milk yesterday. Worked well, back up to 199 this morning. All carb’d up looking to get a nice pump and hit my legs hard like always.
Leg day 02/25
weight 199
start time 2:20
end time: 3:20
squat 215lb-5 258lb-5 288lb-2* 278lb 5/5/5
leg ext 120lb- 12/12/12
lunges 120lb- 8/8/8
hamstring curls 100lb- 10/8/8
walking lunges 50lb- 25/25/25
1 leg calf raises 25lb- 23/22/22 felt insane burn
wide speed squauts 120lb- 20/20
- Squats today my focus was to really get my ATG… turns out my whole body was almost on the ground when i went down deep on my second rep started up… and dropped to a knee. ( have decided im not going over 278 until I lift at a gym or get a safer way to squat at home.
Pre w/o-whey+5g creatine
during- g2
post- whey+blueberries+strawberries+banana+5g creatine
I really like adding in those speed squats at the end except when I tried to go down a flight of stairs after lifting and almost tumbled down them my legs were so weak.
Lunch today
Broiled shrimp with dijon mustard+olive oil+blackened old bay
mixed veggies
spinach salad with almonds and a tbsp light italian dressing
Back day (02/26)
weight:196.5
start time- 2:55
end time- 3:50
pull up bw 8/7/6/4
deadlift 214lb 5 286lb 3* 326lb 5/5/5/5 *grip slipped(switch to over under for 326)
bent rows 140lb 8/8/8
bent over delt flies 12lb db’s 15/12/12
behind neck press 90lb 12/12/8
lateral raises 12 lb db’s 10
front raises 12 lb db’s 15/12
pre: whey+creatine+blueberries
during: g2
post: whey+creatine+blueberries+milled flax
felt good today…Deads went up with ease untill the last set. Going to just work on getting reps up on deadlift since I cant fit anymore weights on the bar. Ill buy some heavier weights when i see something good/cheap on craigslist or I have “extra” money… hahaha
Doing the pull ups today reminded me of the navy seal challenge i attempted and failed HARD at the state fair last year. Think the goal was 30pull ups on seal challenge, i got 11 but that was counting my horrible form on last 2. I plan on completing that challenge next year.
HARD WORK = RESULTS
(uploaded current back pic as avatar) I have whole set of pics from one month ago, I will post those as before pics to go with my after pics right before I start to cut.
Any tips or different exercises I could use to hit my lats more? I have a pull up bar but its the doorway kind so my hands cant get that wide, other than that I have a bb/bench and limited db weights.
My Spike Shooters arrived last night… havent tried the quila lime flavor yet and am excited. Nothing better than downing a full can of Spike. Also got my bcaa that i can take when i train and my zma for before bed.
I plan to drop my pre w/o protein shake and add a casein shake before bed.
chest/arm day (02/27)
weight: 194 I geuss im scared to eat too much food cuz this keeps dropping.
start time-11:30am
end time -12:15
a1chin up bw 10/8/close grip-5
a2dip bw 15/11/8
no rest between a1/a2
wide bench 180lb 5/5/5/5/5
curls 80lb 10/8/4(2)partial reps
military press 120lb 6/6lost all strength
push press 120 6/6
max push ups bw 28
under hand rows 120lb 10/10/8
pre- took creatine drink 15 mins pre and 3gbcaa’s right when i started to lift
during- g2
post- whey+blueberries+5g creatine
Felt strong untill last rep of second set of military press. Felt really dranied after that bumpin up cals some today Im trying to build muscle and ive lost 6lbs in 2days yikes(I think most of it was water weight since ive been stricter on the carbs lately)
HARD WORK = RESULTS
well after lifting my chest/arms earlier today im pretty tired, gona lotion up and throw the underarmor on and take a nap… still tryn to get rid of this damn loose skin from my weight loss. 70 lbs in 2 months is not good for the skin.
HARD WORK = RESULTS
off day (02/28)
Today in my routine id usually do nothing but i was spoting my girlfriend today while she lifted and i couldnt help but do a little. Did some light weight complexes.
And for dinner tonight, Beef pinwheel with red pepper/provolone cheese/spinach and side dish of carrots and green beans
Leg day (02/29)…that just looks weird
weight 196.5
start time-12:30
end time - 1:22
squats 214lb 5 258lb 5 278lb 5/5/5/5
leg ext. 125lb 12/12/12
a1)split squat 120lb 8/8/8
a2)leg curls 94lb 10/10/10
b1) walking lunges 50lb 25/25/25
b2)1 leg calf raises 25lb 25/23/20
wide speed squats 120lb 25
Decent day lifting, had tons of energy today, probobly something todo with my pre W/o drink and the fact i had some good carbs for lunch. All my squats were ATG and I was dripping by the time i finished the last set of them.
Pre wo: Cold fusion(30 min before) 3g BCAA right at start
during:g2
post:Whey+creatine+blueberries+chai (also added in some anabolic O.D., wouldnt normally waste money like this but i got it for cheap online and their marketing attracted me. Supposed to force nutrients into the muscles and make them grow,also got creatine other than that there is about 15 other things that i doubt do much of anything… I dunno its been about 45 mins since i took it post wo and aint noticed to much different… im still tried.
Made the most delicious shake last night, is as follows:
1scoop muscle milk(vanilla Metabolic Drive would be delicious im sure)
1tbsp natural PB
2heaping tbsps pumpkin
1 cup ff milk
1cup water
cinnamon to taste
Combine all ingredients and blend =)
I topped mine with 1 tbsp of SF cool whip and sprinkled cinnamon ontop for some restraunt feel at home.
Woke up early(for me) 6:30 and weighed myself at 197.5 (after my morning pee of course). Looking in the mirror It looks like i have lost some fat but my weight is still up, thats always nice to see. I also need to figure out what my next training program will look like. I’ve been on this rotation for almost 6 weeks and feel like i need a few days off in a while and would like to try something a bit different.
Sipping on a Spike Shooter right now, gona lift in the morning for a change, maybe I can get a nap in then before my girlfriend gets home. Will post what the lifting looked like today… am feeling good hope to improve in everylift.