Matt's 30 Days Log

Azanmi · 29-Dec-04, 09:17 AM

Day 1
Hoping to reignite the old metabolism and build a significant amount of lean mass along the way!

Looking for any advice as well. I am 5'10" 190lbs. I have great genes and have always been able to build quickly... Unfortunately that has contributed to my laziness along the way. I have NEVER been able to successfully cut. 1 1/2 months ago I started to lift again and I've gained 5-8lbs of muscle that I would like to add to but I want to primarily focus on cutting.

I'll also chronicle my eating so anyone with an opinion and a keyboard can tell me what the heck I'm doing wrong.

Maybe if I get couragous enough I'll post a before picture... hmm... not real sure about that.

Workout:
10 min Streching
15 minutes Treadmill Fast
15 minutes Ellipse Fast

Standing ab twists with barbell
Full crunches
Half crunches
Inverted crunches
lower back raises???
Oblique lifts with 10lb weight on lower back support??

Hmm... I've never had to think of a name for some of the exercises I do. Did any of that make sense?

Food/Sups:
Morning:
2 Fruit/Grain bars
16oz water w/10mg Creatine.

**Lady C** · 29-Dec-04, 10:49 AM

Quote:

Originally Posted by Azanmi

Morning:
2 Fruit/Grain bars
16oz water w/10mg Creatine.

I wouldn't call that a meal - where is the protein? Those bars aren't as healthy as you might think. What are the first three ingredients? I'll bet sugar (or some form of) is one of them.

Azanmi · 29-Dec-04, 11:05 AM

Hey now, it was early. I figured all the absorption points were filled with the Creatine for at least an hour, then I can have my first protein shake.... and you're probably right about the bars, I should just stick to oatmeal or something like it.

For lunch I'm having 2 lean turkey sandwiches with mustard, lettuce, chedder and tomato. Also, 1 liter of water

2 pm: protein shake

Azanmi · 30-Dec-04, 01:28 PM

Day 2
Ok so my wife MADE ME go to the store and get brownies last night and then she shoved three of them down my throat! Ok seriously though, I had a great 1/2 rotisserie chicken and salad last night and then ...the brownies!

Today is rest day. The day before yesterday was my first workout after a week off and I tried some new stuff... I'm still sore! I'm drinking 2 liters of water per day and at least one protein shake per day but I'm taking a long time to recover. I don't feel like I streched myself either.

Food Today:
2 eggs, sausage and crecent roll
Small Coffee

Steak Fajitas
Corn chips w/ salsa (bloated from that one)

Protein shake in Half hour.

A typical (I do vary method to curb muscle memory) workout for the past 2 mos. or so has been:
Mon,Wed,Fri
Circuit Train w/ 30 min light cardio

Body Weight Dips:
1 x 12
1 x 8
1 x 6
1 x 4

DB Press
1 x 10 60lbs
1 x 8 60lbs
1 x 4 50lbs

Incline Hammer Strength
1 x 5 180
2 x 10 140

DB Iso curls on 45 Deg. Bench
1 x 12 35lb
2 x 10 35lb
1 x 8 35lb

DB Preacher Curls
1 x 10 25lb
1 x 6 25lb
1 x 6 20lb
1 x 4 20lb

Leg Press
1 x 10 270
1 x 8 270
1 x 6 270

Cables
2 x 10 50lb
1 x 8 50lb

2 hand Tricep Cables
1 x 12 90lb
1 x 8 100lb
2 x 10 80lb

Cable Skull Crushers with rope
2 x 10 90
1 x 8 90

Hammer Strength Rows
2 x 12 90
1 x 10 90

Ab routine

Tuesday
30 min heavy cardio
Ab routine

Azanmi · 31-Dec-04, 02:50 PM

Day 3

After reading some of the discussion here about HOW Creatine actually helps you achieve results, I decided to try to bump up the weight.

Dips (Bodyweight)
2x10
1x8

Hanging Leglifts
2x20 front
2x20 obliques

Decline Hammer Strength
1x10 180
1x3 230*
1x3 250*
1x3 270*

Pullups (Embarrased)
2x5 Close w/palms out
1x5 Close w/palms side

Lat Pull-Down (Wide Grip)
3x10 135

Lower back extension (Holding 10lb Plate)
1x13
2x10

Oblique Extensions (Holding 10lb Plate)
1x12 Each Side

45deg. Iso DB Curl
2x5 40 (Burned out biceps on lat pull downs and pullups)
2x8 30
2x12 20

DB Preacher
2x3 30
2x8 20

Hammer Row
3x10 90

Tricep cable
2x10 80
1x15 60

Tricep Cable Skull (w/rope)
2x10 90

Leg Press
1x10 250
2x8 250

* I've never actually done more than 180 on the decline Hammer! Especially after 3 sets of dips! I COMPLETELY surprised myself.

abarlament · 31-Dec-04, 03:02 PM

Hey man, try adding some weight to those dips. I never did dips before, now I've moved on passed bw to +50x5. They feel great, real strength exercise.

Azanmi · 31-Dec-04, 03:07 PM

I'm kinda scared to!

2 months ago I couldn't do more than 1 set of 3 bodyweight dips, it's hard to imagine actually being able to add weight.... By the way, exactly how do you add weight? Do you strap it on somehow? :confused:

Thanks for the suggestion.

Azanmi · 31-Dec-04, 03:21 PM

K so I realized that part of my problem is sticking with a goal/direction.
I am going to continue to focus on building for at least the remainder of the thirty days, then if I'm satisfied with the gains I'll start a cutting program. At that time I am gonna need lots of advice for a budget-wise cutting program. Hopefully some of the Body Building/Show veterans out there can help me out.

Happy New Year!
Party Responsibly!

abarlament · 31-Dec-04, 03:23 PM

HAH! Scared? Man I used to not even be ABLE to do dips before I went to college, then I came back and just started DOING THEM. That's it, had to build up to them. Pushups and Dips are the same basic thing: chest/triceps doing the work, core holding you steady.

What I do to strap the weight on is use a "head strap" (yea, my schools gym is old school), through a plates hole, then i loop it around a standard weight belt and situate it between my legs and start dipping. Basically anything you can put through the hole ot the plate and then put a belt through will be fine.

SurfinAmy · 02-Jan-05, 09:43 AM

Quote:

Originally Posted by Azanmi

Day 3

* I've never actually done more than 180 on the decline Hammer! Especially after 3 sets of dips! I COMPLETELY surprised myself.

Kewl Azanmi, feels great, huh

:
Maybe you can get your wife to work out with you, it should improve your results & I bet there won't be brownie temptations if you guys do it together!
-Amy

Azanmi · 02-Jan-05, 09:10 PM

Day 4

Rest! Had a great New Year and (Ate a few too many goodies). I hope to make this a great start to the new year. Eating right is definately going to be my biggest challenge! I really like visiting this forum, there is a lot of great advice from people who seem to have a lot of experience and know what they're doing.

Feeling strong and healthy, 'bout ready to kick it into overdrive!

:

Azanmi · 02-Jan-05, 09:30 PM

Day 5
It's Sunday so I didn't see as big a "New Years Resolution" crowd as I'd expected.
Sundays are going to be just focusing on a particular part or group.

Today: Ahhms (Did ya catch the Arnold accent... did ya?)

45deg. Iso DB Curl
1x8 40
3x6 40

DB Preacher
2x5 30
3x8 20

Standing Curl Bar (Very slow lift and return)
2x8 70
2x5 70 (Even slower.. lots o' burn)

Hammer Curls (Is that the right term?)
4x12 20

Tricep cable (Single arm)
1x10 40
2x10 60

Tricep cable
3x10 80

Tricep Cable Skull (w/rope)
1x5 100
2x10 90

I always find time for abs:

Hanging Leglifts
2x20 front
2x20 obliques

Chrunch Machine
2x25 10

I hope to focus on a different group each Sunday, I'm just really concerned about keeping it fresh,

gcs118 · 03-Jan-05, 07:47 AM

Work the triceps using some freeweights too, not just all cables. Weighted dips and skull crushers are nice

:

SurfinAmy · 03-Jan-05, 09:42 AM

Quote:

Originally Posted by Azanmi

I always find time for abs:

I don't........

-Amy

Azanmi · 04-Jan-05, 09:39 AM

Day 6

Spent the day at home watching my 2 year old and 3 month old boys.

I can tell my metabloism is going up, I feel like I need to eat every 2-3 hours!

Matt's 30 Days Log

Protein

Confessional

Day 3

Weighted Dips

To Cut or Build?

Aiight!!

Day 5

Monday, Day 6