Ch0r's Muscle Making Journal - Page 2

**Ch0r** · 20-Aug-04, 07:02 PM

Day 9

6:30am
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea

9:30pm
100% Wheat Bread - 1 ea
Peanut Butter - 2Tbsp.

11:30pm
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz
Banana - 6"

2:30pm
Oatmeal - 8oz
2% Milk - 12oz

Workout: 4pm

A - chest & shoulders

Bench - 3 x 5 - 105lbs ...these were tough for me...got a long way to go
chest flye, dumbbell (lying) - 4x7 - 20lbs
shoulder press, dumbbell (seated) - 4x7 - 15lbs
shoulder raise, dumbbell (standing) - 4x9 - 5lbs....1st time wanted to get ROM
shoulder reverse flye, dumbbell (lying) - ....skipped these today b/c I didn't see anything in the gym to do these with...maybe switch with another excercise next time?

5:15
PW-Shake: Straw/Ban/App

7:30pm
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz
Brocolli - 8oz

10:30pm
Brocolli - 8oz
Cottage cheese - 8oz

Totals: 31.0%p 47.1%c 22.0%f, 2583 cals, 37 fiber

Klinger · 20-Aug-04, 08:35 PM

Quote:

Originally Posted by Ch0r

Bench - 3 x 5 - 105lbs ...these were tough for me...got a long way to go
chest flye, dumbbell (lying) - 4x7 - 20lbs
shoulder press, dumbbell (seated) - 4x7 - 15lbs
shoulder raise, dumbbell (standing) - 4x9 - 5lbs....1st time wanted to get ROM
shoulder reverse flye, dumbbell (lying) - ....skipped these today b/c I didn't see anything in the gym to do these with...maybe switch with another excercise next time?

Looks good. Don't worry about the bench - it takes time and you got plenty.

:

It's smart to go light and get that form down.

I'm not a big fan of the reverse flye, either, but there aren't a lot of exercises out there that hit that part of the delt as well as that movement does.

Any reason you're doing a 4-set routine for everything? Just curious.

**Ch0r** · 20-Aug-04, 08:41 PM

This is what my routine is based off of. The sets rotate...3 sets for week one..4 sets for week two....5 sets for week 3.... then it starts over. I'll certainly take any suggestions you have though about sets and reps.

Andrea · 20-Aug-04, 09:00 PM

Ch0r, Good to see you started a journal. Your diet looks great. If you stick with it, I bet you'll reach your goals in no time. Best of luck to you.

**Ch0r** · 20-Aug-04, 09:08 PM

Hey Andrea, thanks for the comments! I want to add some changes in my diet, just to change things up a little. I really wanna start making my own bread, but I can't get the bread to rise no matter what.

Andrea · 20-Aug-04, 09:19 PM

Do you have a breadmaker? I had one and my bread wasn't rising. Come to find out, there was something wrong with it so I exchanged it for a different brand.

:

**Ch0r** · 20-Aug-04, 09:26 PM

Nope, just add yeast! I asked my bread-making expert grandma and she couldn't figure it out either! The bread's really good, just it's like 2" high!

**Ch0r** · 22-Aug-04, 11:22 AM

Day 10

...and into the double digits!

10am
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea

11:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Tuna - 6oz

1:30pm
Lion's Choice RB - 1 ea 26p, 32c, 13f.....decent FF

^^^Local roast beef place...

5pm
Lean Pockets - H&C - 1ea
Lean Pockets - H&C - 1ea
Vitamin D Milk - 16oz

...at work again...these were on sale and seemed decent.

9pm
Watermelon - 10oz
Chicken - 6oz

12pm
1% Milk - 8oz
100% Wheat Bread - 1 ea

d a i l y t o t a l s 32.2%p - 42.6%c - 25.2%f -- 23g fiber -- 2432 cals

I guess this is my cheat day...but not really! It's still pretty good I think.

**Ch0r** · 22-Aug-04, 10:37 PM

Day 11

10pm
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea

1:30pm
Grilled Chicken Caeser Bowl

4:30pm
100% Wheat Bread - 1 ea
Chicken - 6oz
100% Wheat Bread - 1 ea
Banana - 7oz

6:30pm
100% Wheat Bread - 1 ea
2% Milk - 8oz
Southwest Chicken - 3oz
Green Beans - 5oz

Workout: 7:30pm

B - back, traps & triceps

lat pull-down, cable (seated)..........4x7...105lbs
back row, cable (seated)...............4x7...105lbs
triceps extension, dumbbell (lying)...4x7.....20lbs
triceps press, zbar (lying)..............4x7.....bar
traps shrug (standing)..................4x7......105lbs
Weighed Ab Crunchs....................3x10......30lbs

9pm
Orange Juice - 8oz
Orange Juice - 8oz
Cranberry Juice - 8oz
Whey - 1 sc

d a i l y t o t a l s
32.1%p - 52.5%c - 15.4%f -- 2104 cals -- 25g fiber

**Ch0r** · 23-Aug-04, 04:40 PM

Day 12

...I think I noticed some improvement in the mirror this morning....???

6:30am
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea

9:20am
100% Wheat Bread - 1 ea
Peanut Butter - 2Tbsp.

11:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz

2:30pm
Chicken - 6oz
2% Milk - 8oz
Carrots - 6oz

**Ch0r** · 25-Aug-04, 08:00 PM

Day 13

......Ready to see some improvements!

6:30am
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea

9am
100% Wheat Bread - 1 ea
Peanut Butter - 2Tbsp.

11:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz
Popcorn - 1cu
Popcorn - 1cu

2:30pm
Oatmeal - 4oz
1% Milk - 8oz
1% Milk - 4oz
Oatmeal - 4oz

Workout: 4pm

C - quadriceps, hamstrings, biceps & calves

All 4x7.

quadriceps squat, barbell (standing) - 135lbs
hamstrings deadlift, barbell (standing, stiff-leg) - 105lbs
biceps curl, zbar (standing) - 10lbs
biceps curl, alternating dumbbell (seated) - 20lbs
calf raise, barbell - 135lbs

4:30pm
PW-Shake: Straw/Ban/App

7pm
2 oz cucumbers
Italian Chicken - 3oz
2 boiled eggs

d a i l y t o t a l s
29.9%p 45.1%c 25.0%f

Andrea · 26-Aug-04, 07:57 AM

Looks good.

What kind of popcorn and have you tried fat free milk?

**Ch0r** · 26-Aug-04, 02:59 PM

Orville Redenbocker Kernals...I use 3 tbspn olive oil with it too. I really need to get an air-popper. Popcorn has: 1cu = 4.2f, 3.6c, 1p, 1.2 fiber....but that's 100% fat from olive oil. I've read fat-free milk doesn't have the benefits of a milk with more fat in it. 1/2% is fine with me for now. Thanks for stopping by! If I didn't have so much to do for school I'd love to read more peoples journals, but it's hard enough keeping mine up to date.

**Ch0r** · 29-Aug-04, 10:33 AM

Day 14

....the end of week numero dos!

6:30am
100% Wheat Bread - 1 ea
Oatmeal - 4oz
1% Milk - 8oz
Egg - 1
Egg White - 3
100% Wheat Bread - 1 ea
Apple - 6oz

9am
100% Wheat Bread - 1 ea
Peanut Butter - 2Tbsp.

11:30am
100% Wheat Bread - 1 ea
100% Wheat Bread - 1 ea
Italian Chicken - 3oz
Popcorn - 1cu
Popcorn - 1cu
Apple - 6oz

2:30pm
100% Wheat Bread - 1 ea
1% Milk - 8oz
100% Wheat Bread - 1 ea
Tuna - 6oz

6pm
Cottage Cheese - 1cu
Green Beans - 4oz

d a i l y t o t a l s

33.1%p - 40.5%c - 26.4%f -- 1945 cals -- 36g fiber

**Ch0r** · 29-Aug-04, 10:36 AM

Day 15 & Day 16

These were somewhat cheat days. I didn't go all out, but definately wasn't want I normally eat. 15 I went on college tours and since I didn't prepare there wasn't time to eat. 16 was just really busy too. Tomorrow I'll get back on track...not too much damage done!