Casanova's Journal

[casanova88]

Hey everyone - well i've decided to start my journal here now! i'm in a bulking phase presently and am doing very well with very low reps and high weight.

i'll post more about me later, and i'll start with diet info tomorrow, but here's today's tricep work out:

seated french cur (or is it press?)l
1x12 @ 55
1x7 @ 75
1x5 @ 80
1x4 @ 80

close grip benchp
1x4 @ 135 (poor form, but the bar was crappy it did affect me today)
2x5 @ 130 (nice sets. real intense, great workout here)

straight bar decline skulls
1x3 @ 60 (boy did my left tri feel weak here)
1x3 @ 55 (ok, my tris were kinda fried at this point, no need to push it, i had a great workout)

intensity was definately up today - i cant wait til tomorrow!

[mustang GT]

Yo, good tricep workout. Best of luck!

[casanova88]

ok today's back/shoulder workout really was pretty uninspiring. first, i had to workout at this place called the summit, which is this soccer-mom type fitness center. to give you an idea of the place, its half treadmills, and they dont even have a free weight bench. just a smith machine and cage.

anyway, i couldnt do deads or rack pulls, and my shoulders were too shaky. the whole place threw me off - it was horrible. it destroys me mentally every time (its only been twice so not too bad). well here's what i recall:

bent over db rows
1x12 @ 40
3x4 @ 60

lat pull-downs
1x12 @ 90
1x4 @ 120 (think i had some bicep work in there, so i lowered weight)
2x4 @ 110

that was enough, i just needed to move on to my shoulders

db shoulder press
1x12 @ 25
1x6 @ 40

bb shoulder press
ok this bar was not standard as far as i can tell. didnt feel like i was using a 45 or 55 pound bar...i dunno...movin on
2x5 @ ~90-100

lateral raises
ok at least these went well
3x4-6 @ 10

[casanova88]

ok time for the diet:

1
16 oz skim milk
2.5 oz tuna (or thereabouts)
4 oz OJ
1 piece whole wheat bread
2 tbsp nat pb
1/2 multivitamin
1 B complex
800 mcg biotin

2
16 oz skim milk
2 tbsp nat pb
large turkey sandwich:
2 pieces whole wheat bread
1 piece provolone
enough turkey

3
3/4 can tuna
2 pieces whole wheat bread
800mcg biotin

hour later:
whole wheat bread + honey
2.5g creatine

postworkout:
22g whey protein
40g sugar
2.5g creatine
2.

[casanova88]

today is an off day, and between today and tomorrow i may or may not cheat. sometimes i do sometimes i dont, it just all depends

1
16 oz skim milk
8 oz OJ
2 whole eggs
1 piece whole wheat bread + nat pb
1/2 multi-vitamin
800mcg biotin
1 B complex

[casanova88]

2
16 oz skim milk
large turkey sandwich w/ 1 slice provolone
3 tbsp nat pb

i've really got to start drinking that green tea again, its just such an inconvenience. it seems to take up so much time which is strange considering its such a simple task.

[MonStar]

Journal is looking good man, keep up the hard work! Really detailed, etc. Nice job.

[casanova88]

Hey MonStar thanks for stopping in. these journals are really great. i used no not remember what weight i used the week before, and i'd have to guess the first set or two (this was a long time ago). they really help track your progress

[casanova88]

3
3/4 can tuna
nat pb and a banana on 2 pieces whole wheat bread
1 cup green tea
800mcg biotin

4
16 oz skim milk
lg turkey sandwich w/ 1 slice provolone
3 tbsp nat pb
1/2 multi-vitamin
1 B complex
600mg calcium (pill)

[casanova88]

my biceps are sore from that back workout - that hasnt happened before, but then again that whole working at the summit thing really threw me. i will probably hold off on the bicep workout i normally do on monday, and give my biceps some rest. it couldnt hurt.

here's my normal split:
1 - chest/bi
2 - legs
3 - rest
4 - triceps
5 - back/shoulders
6 - rest
7 - rest

[casanova88]

1
3 whole jumbo eggs
8 oz OJ
1 piece whole wheat bread + nat pb

2
4.5 oz chicken breast
nat pb and banana on whole wheat bread
1/2 multi-vit
800mcg biotin
1 B complex

[casanova88]

preworkout:
30g sugar from powerade
2.5 g creatine

chest/bi day:
Ok i felt pretty strong today. i started using dumbbells by holding them so that the inner ends converge and the outer diverge - as oppose to being parallel. i dont know this for whatever reason feels better to me. i find i use more of my chest (it feels like) than truely parallel. anyway here it is:

flat db press:
1x7 @ 50 (yea this was short but i hate warmups on chest days)
2x5 @ 65
1x4 @ 65

incline db press:
1x6 @ 50
1x5 @ 50
1x4 @ 50

decline bb press:
2x5 @ 145
1x4 or 5 @ 150

my biceps were sore from my friday back day (long story, bad workout big time) so i decided to hold off on biceps. however i forgot and did one set. it felt really weak though, this reminded me that i need to stop.

i did:

standing bicep ez-curls
1x3 @ 75

postworkout:
22g whey protein
45g sugar from powerade
2.5g creatine

[casanova88]

3
tuna
bread + tiny bit nat pb
1/2 multi-vit

[casanova88]

1
16 oz skim milk
leftover tuna
1 piece whole wheat

pre-workout:
30 sugar from powerade
2.5g creatine

i really like this method. i think creatine delivered better this way. i felt noticably stronger yesterday and today

leg day
Box Squat:
1x1 @185
1x4 @ 225 - waaaay too easy
1x2 @ 250 - bad form, better lower weight
1x3 @ 235 - nice form, felt good
1x2 @ 235 - nice, kinda had a mental block here, should have done more

Leg Press:
1x12 @ 310
1x7 @ 330
1x5 @ 350
1x3 @ 370

SLDL:
1x5 @ 145 - too easy
1x7 @ 165 - still kinda light
1x3 @ 185 - nice, grip not the best, i will use this weight next week

Calf raises:
1x25 @ 270
i only had time for this one set, so i did what i could. more weight and more sets next time

post-workout shake
50g sugar from powerade
2.5 g creatine

2 - post-workout meal
Tuna
1 piece whole wheat bread + tiny bit nat pb
800mcg biotin
1 B complex
1/2 multi-vit

[MsFit]

You look familiar. Your program is looking good.