benman's yeah-baby journel

[benman2002]

ok i am starting a my new workout routine this week i will do this for 7 weeks

5'9", 175lbs

dont know my body mesurements but will add those when i get them

5 days a week i will be running a mile in the morning when i first get up at 530am--when i get home from work i will be going to the gym around 6pm

3 days a week i will do sprinting/plyometrics because flagfootball season starts in about 2 months

my split will be like this:
M;sprint/ply
T: Back; calvs
W: tri; sprint/ply
R: bi; quads
F: shoulders; sprint/ply

[cursor]

Best of luck with your new program!

[benman2002]

last nights workout....

flat bench
10x125
10x140
10x155
10x175
10x185

incline bench
8x135
6x155
6x175

incline dumbell flys
8x30
6x40
6x45

standing cable flys (pushing down to get lower chest)
8x35
6x45
6x55


about an hour after the gym got with my qb and ran routes and stuff for about 30 mins. (not very intense)

nutrition info from yesterday...
not good at all....i was feeling sick to my stomach most of the day so i didnt eat as much as normal
calories fat pro carbs
1452 65 115 140

if anyone can please give me advice on nutrition info i would appreciate it....i know i need my calorie and protien intake much higher but i have no idea how much fat and carbs i should get

[cursor]

Your caloric intake is simply too low. My recommendation would be for you to bump it to about 2400 calories (to start). Constantly evaluate how your body responds to that stimulus (and adjust accordingly). I'm certain that you'll see increased strength gains.

200g protein, 250g carbohydrates, 67g (un)fat = 2400 calories

For an example of a meal plan that illustrates quality food combinations and tasty meals, consider reading through this thread that contains a 2000-calorie layout.

[benman2002]

yesterday

Bicepts:

standing dumbell curl:
10x25
8x35
6x45

standing barbell curl:
8x60
8x80
6x90

cable ez bar curl
8x45
6x60
6x70

hammer dumbell curl
8x30
6x40

quads:

squats(done parrellel to the floor)
10x135
10x175
6x190
4x225

nutrition:
cal.-2350 fat-110 pro-163 carbs 180

having trouble with nutrition stuff...ive never kept track before...this weekend i will be going to the store to get better food

[benman2002]

worked over yesterday...didnt go to the gym afterwards......today i will do back and tri...i am not going to count my nutrition info untill next week...this weekend i am going to the grocery store to get me some real food

[Trias]

You'll get the hang of it benman, it just takes time and effort. Once you know it it gets much easier.

[benman2002]

lastnights workout

forgot my notebook thingy to record weights...i remembered some

back:
pullups 3 sets of 8

rows

lat pulldown

the thing where you put knee& hand on bench and pull like a row w/ the wieght--what is that called????

tri:
close grip bench
12x95
8x135
5x155

overhead tricep press????--what is that called
10x55
8x65
8x75

pushdown
10x60
8x75
8x80

dips 2 sets of 20 stressing good form

[benman2002]

ok i went to the grocery store and got healthy food this weekend....i will start back counting nutrition info.....

here is my measurements:

5'9"

174lbs

waist-33
chest-42 1/2
bicept-14 1/2
forarm-11 3/4
thigh-23
calf-15

ill measure again after my 7 week program

[benman2002]

mondays workout:

bench: 135x10, 155x8, 175x8, 190x8, 205x5

decline cable flys: 3x8@40lbs

incline bench: 135x5, 145x5, 155x4

incline flys: 8x35, 6x45, 6x45

great workout--my chest was blasted


2216.9 cal/187.3pro/285.7carbs/64.6fat

how does that look???? should i try and up my protien just a little and cut back on carbs just a little??

[benman2002]

tuesday:

nurtrition:
2216.9cal, 187.3pro, 285.7cal, 64.6fat...


i really need to remember to bring a notebook to copy what weight i use:
i remembered some
squats 10x135, 8x175, 6x205, 6x215
leg extension 3sets

ezbar curl
straitbar cabel curl
hammercurl
reverse grip curl(french press????) 10x40, 8x50

today(wednesday) is my birthday. i refuse to eat good...i might not go to the gym...we will see...well im off to the barbque house for lunch.....shame on me

[benman2002]

ok i did work out wed...
closegrip bench
overhead barbell press
pressdowns
nose breakers
calf raises

thursday
pullups
lat pull
rows
leg curls
stiff leg deadlift

i am still finding it quite hard to keep my calories/pro/carbs/fat like they should be....plus my food ran out alot quicker than i thought it would...off to grocery store this weekend again this time i will get more food so im not scrapping in the end of the week

[benman2002]

today did shoulders and some back.....went to the store and got mucho foodo....boy i hope i can stay on track with all this food stuff....my workouts are very intense though

weighed 176 on the scale today