abar's "Get stronger" journal

abarlament · 15-Dec-02, 07:31 PM

I dunno, maybe I just want to make a journal.

Anyways, I'll just post my workout numbers here, see if I get a few responses, just to make me feel important lol.

First workout will be tommorow: Traps/Shoulders/Back.

abarlament · 17-Dec-02, 06:44 AM

Monday
Traps/Shoulders/Back/Bic

The Lifting Portion

Shrugs: 185 lbs./6,6,6
(On the deadlift bar, I love shrugs they always feel good)

Inv.Incl.Flys: 20 lbs./ 6,6

Assisted.Chins: 6,6 (I can't do chins myself, they felt alrigt though)

Row: 200lbs./ 8,8,8 (ack! They didn't have enough weight!)

Mil.Press: 100 lbs./ 6,6,5 (WHEW! These were beastly, I coulnd't do my last rep, so I guess I failed, woohoo!)

Back.Raises: 45 lbs./ 6,6,6 (These ALWAYS bust my chops, and I more than doubled the weight I use since last week, only a 20 last week. After I do these I'm always wobbly for a few minutes!)

Bic.Hammers: 30 lbs./ 8,8,8 (My wrist hurt, so I coulnd't do my normal TriBis, but I could hammer alright because I don't turn my wrist. We'll see how it feels next week...)

The Feeding Portion

Well, here's what I remember (I forgot to write everything down, I'm not used to this healthy eating routine bah!)

6:00 a slice of turkey
7:15 bowl of Honey Bunches of Oats
11:50 two pieces of French Bread Pizza, two pieces of cake (whoops!)
Post Workout - around 4:50 Carnation Instant Breakfast
c. 5:30 Taco Bell: Fiesta Burrito and Double Decker (I can't help myself, IM ADDICTED AAGGGGHHHH)
c. 6:00Took my Cell-Tech when I got home from the mall
9:00 another bowl of Honey Bunches

Lee J B · 17-Dec-02, 07:50 AM

You might do well to sort more protein out in your days, and lessen the carbs such as french bread pizza, also do you mean by postworkout, a shake and breakfast or just the breakfast, because if the latta is the case then depending on what the breakfast contains insofar as macronutrient ratio's you may want to drop that and just have a shake straight after.

abarlament · 17-Dec-02, 05:03 PM

First off, I thought carbs were good for you? Like they give you energy and stuff (Unless you are doing the CKD diet).

Also, I am confused about "shake and breakfast", all I do is bring one of the packets of powder of Carnation Instant Breakfast and I drink it in the locker room after I lift, and when I get home I drink a Cell Tech cocktail.

Lee J B · 17-Dec-02, 05:08 PM

Ahh right, all I was saying about the post-workout situation was I was just wondering if it was a protein drink that you mixed so I could workout if you were getting that protein in, how come you dont take your cell-tech immediatly after? A struggle to mix on site? And carbs are good for you in moderation, they do give you energy but excess carbs will be stored as fat, and as you will probably take in more carbs than you need each day it will be ahrd to break into this fat store to burn it... if you see what I mean, the majority of my carbs are taken post-workout to replenish my muscles. Just a thought bro.

abarlament · 17-Dec-02, 05:15 PM

Ahh, maybe you could give me a ballpark of how many carbs I should eat a day (lifting days, and NON-lifting days)? I am about 5'11", 215 (lineman).

I was thinking about doing Fudo's CKD diet, but I don't know how I'd get into a gym on Tues. because I don't know if my parents will pay for a YMCA fee when I'd only go Mondays and Saturdays (well, maybe more, you know for raquetball or something haha.

Lee J B · 17-Dec-02, 05:22 PM

Your gonna want to aim for about 40% of total intake to be carbs on a bulk, and 35% for a bulk non-lift day.

abarlament · 18-Dec-02, 06:03 PM

Wednesday
Legs

The Lifting Portion

Squat: 195/6 205/6,6 Moved up a bit in weight from last week, when I only did 155, I think I could do more though, I was probably thinking about deadlifts next haha. +15 lbs

Dead: 170/6,6 Whew, these KILLED, I was definatly using enough weight here haha. I got a huge burn in the hammies from squats and these, enough that I skipped SLDLs heh.

Leaper: 185/8 195/6,6 These never give me a burn, I'll probably just stack on the weight next week.+100

Leg.Press.Calf.Raises: 4 45s/8,8,8 I am not sure I was doing these right, maybe someone could give me some tips, I just turned the foot-board thing around so it was angled down, and tried to use my calves as much as I could, but I have a lot of weight on and it didn't give me a burn, eithe next week I'll add mre weight, or do 6 sets of Leapers

One.Legged.Calf.Raises: 60/66,66,66 These were fine, just gonna add more weight+20

The Feeding Portion

7:15 2 eggs, scrambled, and 4 pieces butter toast, about 5 or 6 pieces with jelly on em.
11:47 I had a beautiful lunch today (the goods are bomb at my school): turkey, mashed potatoes, corn, 2 brownies, and two pints of choc. milk (I always have at least 2 pints, sometimes more if someone doesn't want theirs)
5:05 my workout ended about 4:30 or so, and I had 2 eggs, scrambled, and 4 pieces of butter toast, a piece of Domino's pizza, and a glass of skim milk.
next meal at about 6:30-7:00 havn't eaten dinner yet, but mom says it's chicken, rice, applesauce.

Next workout Friday: Chest/Tris

**cursor** · 18-Dec-02, 07:04 PM

Lee said:
Your gonna want to aim for about 40% of total intake to be carbs on a bulk, and 35% for a bulk non-lift day.

So how might that balance out with protein and fat, Lee? It sure seems to me that in BOTH cases (lift & non-lift days) one should be consuming a larger percentage of carbohydrates (at least if you are assuming a bulking phase).

abarlament · 18-Dec-02, 09:36 PM

Ok something I was thinking about. I am a bi-sport athlete (I'm also the catcher on teh baseball team), of course, extra bulk isn't needed for baseball, so, during this basketball season, I want to lose a bit of weight (cut, I think you call it), then, after baseball season (I don't lift much then, it's either practice or a game every singl day lol), I'll bulk, so I have that extra weight to lose during 2-a-days lol. Whatcha think?

Lee J B · 19-Dec-02, 02:42 AM

Well what works for me on a bulk is a 3800cal diet with the ratio 50/40/10 p/c/f

**cursor** · 19-Dec-02, 12:31 PM

Here's a small tidbit from a book that I have in my library entitled, Rock Hard! Supernutrition for Bodybuilders, by Robert Kennedy:

In the past, weight trainers desiring fast results have relied upon protein overloading to build muscles. Some individuals were taking in excess of 300 grams of protein daily in order to grow muscles fater. Today we look upon this practice of the sixties as an error. Bodybuilders today get better rusults by increasing protein consumption only slightly above average requirements while dramatically increasing their consumption of complex carbohydrates.

abarlament · 21-Dec-02, 12:08 PM

Friday
Chest

The Lifting Portion

Decline: 60/6,6,6 Felt alright, gonna move up in weight (I guess I'm just beastly

(jk of course, it just means I'm not doing the weight I should be haha)+10 next week

Bench: 205/6,6,5 Sweet, I did it to failure, feeling good about this one. +10 next week

Incline: 135/6 145/6 150/6 These never seem to get me a burn, probably not using enough weight. +10, making it 160 next week

Negatives: 205/6,6 215/6 These are sweet every time, but I'll use more weight next week+10 or 20 next week, depending on how I'm feeling

The Feeding Portion

I forget exactly what I ate, and when but it was something like this

7:15 bowl of Honey Bunches, a few pieces of jelly toast
12:40 or so, lunch was delayed It was pizza day today, I had 2 pieces and a Dr. Pepper. I also took home a box (We had extras), and ate a few at home, after workout.)
the rest of the day I FORGET!!! heh

Other Fun Stuff Portion

Me and my lifting buddies made up a bombeta game, you take a 25 pound weight, and you spin it on its side, and you have to keep it spinning with your feet. Man we must've played it for like 30 mins at least, I have the bruises on my feet to prove it!!! (gotta invest in some heavy duty steel toed boots lol)

abarlament · 21-Dec-02, 12:11 PM

I have a quesiton for both ofyou, how do you know whether the carbs are complex or not? Does it say somewhere on that Nutritional Table on the side of the box or what?

abarlament · 25-Dec-02, 06:45 PM

I am wondering if anyone can help me with a diet for weekdays. I lift M W and F, but of course, school goes on all week! I figure I can eat about 5-7 times a day. 7:15 (big breakfast) I usually eat eggs, toast, and milk - 10:10 (small) Whatever I can grab out of my locker - 11:47 (big lunch) I usually eat whatever the school serves, but if you guys can give me some ideas I should probably bring my own (to eat healthier) - 1:15 (small) another small meal in between classes at the locker - 3:00 (dunno, small? big?) this is before lfting (I lift right after school). Should i eat big? Eat protein, carbs? W o r k o u t - around 5:00 (?) after lifting, again, waht should i eat? - dinner around 6:00 or 7:00 (big) i eat whatever my mom makes, its usually good tho.