Chiz's journal

[Chiznarles]

Comments/Critiques are welcome.

I figure I might as well start a journal since this forum is a good place to keep tabs on my progress.

Male Age 24, 5'10"

Current stats:
170lbs @ 17%BF
Chest 42", Waist 32.8", Arm 14", Forearm 11"
Leg 21", Calf 15"

GOAL:
165lbs @ 12%BF
Chest 43", Waist 30", the rest??

Working out 3 to 4 times a week.
Chest/Tri
Back/Bi
Legs/Shoulders

Abs on all days

Minimal Cardio

[Chiznarles]

These are my estimated starting reps from memory. I'm starting off light initially.

DB = Dumbbells (so DB 55 would be two 55lbs dumbbells)

Incline DB 55 x 6
Flat DB 70 x 6
Decline DB 60 x 6
Skull crushers 65lbs x 10

GOAL: DB 100 x 8 (for flat)

Lat pulldown 160 x 4
Row 140 x 6
Bicep 55 x 8

GOAL: Lat pulldown 200 x 8

Leg Hack Machine 90 x 8
Full Squat 95 x 8
Shoulders 90 x 8
Calf raises 90 x 12

GOAL: Full Squat 225 x 8

My legs are extremely weak. I think its partly genetic. When I used to do squats I never went as far down as I'm going now.. so I can't do that much weight. Right now I'm trying to go down so that my hamstrings are parallel to the ground.

Todays food:
Meal 1: Muscle milk (2 scoops) w/ 2 cups of milk + creatine
Snack: Cranberry Trail Mix
Meal 3: Ham sandwich on wheat w/ avocado slice
Meal 4: Turkey Sandwich on wheat w/ avocado slice
Meal 5:
Meal 6:

[Chiznarles]

Sat 5/3:
Lat: 170 x 4
Row: 160 x 4
Preacher Curl Bicep: 75 x 6


I just picked up some more vitamins (finally) and some Flax Seed oil for my omega-3 fats.

Daily Vitamins, etc:
1 Centrum Performance
1 Stress B-Complex
2 Oxygen Plus Anti-Oxidants
1 Flax Seed Oil Gelcap
4 x 900mg Glutamine
2 x 5g Creatine Monohydrate

[Chiznarles]

Took some Ripped Fuel I had for the first time in a year.. i think it gave me an extra boost of energy.. in fact maybe too much.. its almsot 2 am and i'm wide awake.

Today I made good gains. Lifted really hard!

Squat 165 x 8 reps
Calf raises 140 x 4 reps
Shoulder dumbbells 50 lbs x 8 reps
Shoulder raises (in front) 25lbs x 4 reps


kinda screwed up my diet today cuz it was my friends bday.. so we went to Aculpulco. No worries.. seemed to give me alot of energy.

[Chiznarles]

5/6: Started working on forearms for the first time! I realized i've been neglecting them. But all the work on the forearms today made me not able to put up as much on the biceps.

Lat Pulldown 180 x 4
Seated Row 170 x 4
Hammer Curls 25 x 6
Wrist Curls 40 x 4
Holding DB Walk 45 x 25 steps
Preacher Curl Bicep 65 x 6

Decline Leg Raises 12reps x 4 sets


I started noticing that my posture really sucks. Especially my upper back/shoulders region. I'm gonna take some ppls advice and work on that area with alot of reps and light weight. And try walking around with a book onto of my head. (Actually sitting with a book on my head is working pretty well too)

[Chiznarles]

5/7:

Wasn't feeling too great.. i dont know why, so I wasn't able to put up what I wanted.

Flat bench: 225 x 1
Decline bench: 225 x 1 (i did 4 reps last week)
Incline DB: 65 x 6
Cable crossover: 65 x 6

Tricep overhead pull: 140 x 4

Hanging leg raises: 30 reps + 10 bent leg
Hyperextension + 25lbs: 20 reps

[Chiznarles]

5/8
I'm extremely sore from working out so hard this week that I just did cardio and abs.

Treadmill: HIIT 15 minutes
Row machine: 5 minutes
Abs: 30 reps x 4 sets situps

[Chiznarles]

went to the beach and ran for 30 minutes on saturday..

5/12 Monday

Weight up to 170.6 lbs, bulk target 175-180 lbs.

Decline DB 70 x 6
Flat DB 80 x 6
Incline BB 155 x 4
Cable 55 x 8

Tricep pull-down 70x8

Hanging leg lift 20 rep
Abs lying leg lifts 20 rep x 2 sets
Exercise ball crunches 25 rep
Bridge 1 min x 3 set

[Chiznarles]

5/13 Tuesday

Leg press 240 x 6
Squat 175 x 6
Calf raises 105 x 12

shoulder db raises (side) 15lbs x 12 rep, 3 sets

situps and crunches 80 reps

[Chiznarles]

Went to LA Fitness w/ my friend in westwood.. I dont really like their facilities. The weights on the machines are numbered weird.

Lat Pulldowns 13 ?? x 5 reps (I'm not sure what 13 is equivalent to but it seems its almost my weight)
Seated Row 100# x 8
Preacher Curl 85lbs ?? x 6
Dumbbell Curl 35lbs x 5

[Chiznarles]

Back to my regular gym, 24-hour sport in Santa Monica.

Shoulders DB 50lbs x 6reps
Standing front shoulder raise DB 27.5 x 5reps
Forearms DB 25lbs x 30reps

Pullups (Facing grip) 10 reps, 10 reps, 6 reps, 10 reps.

I bought Optimum Nutrition Strawberry Flavor and its HORRIBLE! Tastes like medicine and kinda makes me wanna gag.

I gotta find a better protien shake. GNC Chocolate is not bad, but really expensive. Anyone have any recommendations?

[Chiznarles]

Sunday 5/18:

Flat Bench DB 80lbs x 8
Incline DB 65lbs x 7
Dips 8 reps x 4 sets
Skullcrushers + close grip bench 75lbs x 8rep

Hanging leg raise 30, 25, 20

[Chiznarles]

5/19 Monday:

Worked out w/ my friend Tim, trying to get him to come more often with me so I have someone to go with. Its more fun to have someone to talk to in between sets, and to spot you.

Squat 205 x 4
Calf Raise 120 x 8
Shrugs DB 75 lbs x 8
Forearm DB 45lbs x 8

Lying Leg Raises 20, 20, 20

Just bought a 5lb. tub of Optimum Nutrition Double Rich Chocolate ($33.99 @ Vitamin Barn) and it tastes much better than the Strawberry Pro Complex. I think the GNC Brand chocolate is still better tho, but too expensive ($25 for 2.5lbs).

[Chiznarles]

5/22 Thursday

Took a break because I am sick. I took a day off protien and creatine also. I think I lost weight.

Lat Pulldowns 170 x 5
DB Row 45 x 8
Seated Row 150 x 6
Reverse ISO flys 80 x 6

Preacher curls BB 85lbs x 5

Hyperextensions 20, 15 (25lbs), 15 (25lbs)

[Spinster]

hehe, I love it when my buddies buy the optimum strawberry, it always ends up sitting on top of my refrigerator no one likes the stuff except me I'm convinced!

Anyways, it looks like you are making some gains on your legs. I have the same problems, I was born with chicken legs and knees that don't want to cooperate with me in my desire to grow legs. It's a little embarrasing benching 2x what I can squat but I'm working on it nevertheless.

Quick question for you, maybe I'm missing it somewhere but are you only doing one set of the listed number of reps? If so why?