d0nut's no more donuts workout journal!

[d0nut]

Yeah I love krispy kreme, but no more donuts for d0nut here...

Been having a hard time keeping track of what I've been doing in the weight room lately, and this approach seems very helpful for some... hopefully some constructive criticism/positive feedback will help me too!

For the last couple years I've been working out just for overall fitness/recreation, but now its time to put on some mass and strength. As a college student its waaay too difficult for me to keep a consistent and healthy diet (so I'm not gonna keep track of that ), but i'm trying!

Me: 20 yrs/old, 5' 10" 175lbs mostly ectomorph

My current workout (workout: sets x reps):

Monday: Chest
-Flat: 3x8 1x6 (or so)
-Incline: 3x8 1x6
-Decline: 3x8 1x6
-Incline dumbell flies: 3x10
-Bent Forward Cable Crossovers: 3x8
-Straight-Arm Pull Over: 3x8
(Of these I vary the benches in its order and if its dumbell or barbell presses)

Wednesday: Backs/Shoulders
-Chinups (behind the neck): however many sets it takes me to do 35 total
-Close grip chins (double handle): 3x8
-One arm rows: 3x8
-Dumbell presses: 3x8 1x6
-Bent over dumbell laterals: 3x8
-Up-right rows: 3x8

Friday: Arms
-Preacher Curls: 3x8 1x6
-Incline dumbell curls: 3x8
-Skull-crushers: 4x8
-One-arm reverse cable pressdown: 3x8
-21s: 2x21
-Wrist curls: 3x8

Saturday: Legs
-Leg press: 4x8
-Leg extensions: 4x8
-Leg curls: 4x8
-Standing calf raises: 4x8

(Abs are worked in an aerobics class whenever I can make it)


So thats how it looks right now, and how its been for the past few weeks... this summer I'm hoping to get some cardiovascular in... I'll be posting the actual weight/reps I do as the days pass... any questions/comments are welcome!!

-d0nut!

[gregc]

I can see how being in college and stuff, it can be kinda hard to watch calories. But you can definitely make sure the food you're eating is healthy and not fast-food garbage...

Fast-food will only hurt your gains, and with the 3000-3200 cals you should be eating every day to slowly bulk (you don't want to try to "bulk" too fast and eat too much or else you will just become fat), make sure you get these cals by eating lots of good, healthy food...and not by chowing down the burgers and french fries.

[d0nut]

Originally Posted by gregc

make sure you get these cals by eating lots of good, healthy food...and not by chowing down the burgers and french fries.

no worries there, I cant afford the burgers and fries around here

I'm definitely tryin to get the healthy cals in though, if not through regular meals then I usually drink some Ensure... problem is keeping track of how much I get in... food isn't always readily available and I dont have all that much time to find any...

any tips out there regarding counting cals? (particularly for irregular eating habits)

[arbit]

Mmmmmm donuts !!!!

[Firehawk]

I can eat donuts like tic tacs if im bingin lol...im sooooooooo bad!!!

[gregc]

Well, there are plenty of sites on the Internet that tell you how many calories are in foods...like how many calories are in a breast of chicken, an egg, 2 strips of bacon, etc. Here are some links:

http://www.annecollins.com/calories/

http://www.diet-i.com/calorie_chart/

It's just a matter of estimating how many calories are in each of your meals...and just eating as cleanly and healthy as possible. There are also some Calorie Counting books (that also have more specific information--like how many carbs/protein are in each food). But you should be able to get a pretty good idea of what you should be eating by looking at some calorie charts. Good luck...

[d0nut]

gregc - thanks for the links! thats just the kind of info I need to help me get on my way to watching my diet...

so today was back/shoulders... was feeling good so I added a couple exercises:

-Chin ups
took about 7 sets to do a total of 35 at my weight

-Close grip chins (double handle):
90lbs x 8
100 x 8
110 x 8

-One arm rows:
30x8
40x8
50x8

-Machine Pullover
70x8
80x8
80x8

-Dumbell presses: 3x8 1x6
45x8
50x8
55x8
60x6 (spot on 5 and 6)

-Bent over dumbell laterals:
22.5x8
25x8
27.5x8

-One-arm cable raises
30x8
20x8
20x8

-Cable Up-right rows:
80x8
90x8
100x8

[arbit]

Holy crap d0nut, do u train at RSF?

[d0nut]

Originally Posted by arbit

Holy crap d0nut, do u train at RSF?

lol yeah!! you go to berk as well??

me: 3rd year in poli sci, econ, and business (dont ask why)

[arbit]

Hee hee, yes, small world.
I'm a grad student in EECS.

[d0nut]

oooo... graduate eecs, hardcore! small world indeed... i'd tell you to look out for a 5' 10" asian guy with decent build around 3 or 4pm... but thats about 75% of the people there

[arbit]

3-4 pm, thats a busy time I think. Dont they close the weight room annex for classes till 8?
Do u live in a dorm or apt?

[d0nut]

its not too busy... the annex is open at random hours... when i go its usually open so you never really have to wait for anything...

i'm living in an apartment right now... college/channing... too bad i gotta move, gonna miss the close walk to school =\

[arbit]

Since u live in an apt, healthy food shood be no problem, we're lucky to have Berkeley Bowl/Trader Joes, and buses which go directly to them.

[d0nut]

its friiiday!

Arms:
-Preacher Curls:
65lbsx8
75x8
85x6
85x4

-Incline dumbell curls:
25x8
25x8
30x6

-Skull-crushers:
55x8
65x8
75x8
85x8

Tricep extensions (two-hands):
60x8
70x8
70x8

-One-arm reverse cable pressdown:
40x8
40x8
40x8

-21s (cable with bar):
60lbs, 2 sets

-Wrist curls (standing):
45x8
65x8
85x8

all in all a good day... felt good in the weight room (cept for the heat) and was able to do most of what I expected