Matt's new journal

[Only13]

Ok my last journal was basicaly me asking questions so this one will be better. Here we go.

Today. I lifted with my olod routine for the last time. I wasnt going to start my new one until school but I am so bored with this one I need to.

Today in the gym

Leg Presses: 3x10x175
3x10x175
3x10x195

Calf Presses (only toes on the leg press board):
3x10x175
3x10x175
3x10x195

Seated rows (machine):
3x10x40
3x10x40
3x10x45

Lat Pulldown: 3x10x75
3x10x75
3x10x75

Incline Chest Press:
3x10x25
3x10x25
3x10x30

DB Bench Press: 3x10x20
3x10x22.5
3x10x25

Tricep Push down:
3x10x35
3x10x35
3x10x40

Seated Bicep Curls: 3x10x30
3x10x30
3x10x30

Assisted chin ups: 20

Seated crunch machine: 3x10x40
3x10x45
3x10x45


YEa so the weight sucks



My diet for today is Breakfast:

Whey Shake- 121cals. 16g/8g/1g
10 Shelled peanuts- 58cals. 2g/2g/5g
Apple- 74cals. 0g/19g/0g
Plum- 36cals. 1g/9g/0g
Toast with fruit butter- 95cals. 4g/10g/1g

Total: 394cals.


WORKOUT


2nd Meal:

Whey Shake- 121cals. 16g/8g/1g
3 Slices of Turkey 2 slices of Low Carb Bread- 182cals. 21g/20g/3g
Cucumber- 34cals. 2g/7g/0g
Banana- 109cals. 1g/28g/1g

Total: 446cals.


Lunch:

Whole Wheat Pasta- 193cals. 8g/38g/2g
Pepper- 40cals. 1g/10g/0g


Total: 233cals.


4th Meal:

Two 97% Fat free hotdogs- 100cals. 6g/2g/1.5g
2 celery stalks- 13cals. 1g/3g/0g
10 shelled peanuts- 58cals. 2g/2g/5g
Soy Crisps- 70cals. 5g/9g/1g
Yogurt Shake- 80cals. 5g/15g/0g

Total: 321cals.

Diner:

2 Skinless/Boneless Chicken Breasts- 183cals. 43g/0g/2g
2 Carrots- 52cals. 1g/12/0g
1 Red/Green Pepper- 40cals. 1g/10g/0g
2 Celery Stalks- 13cals. 1g/3g/0g

Total: 278cals.

[Only13]

This is what Im starting on thursday:


Chest/Shoulders/Triceps
3 sets flat barbell bench press
3 sets incline dumbbell press
3 sets shoulder press
3 sets military press
3 sets skull crushers
3 sets assisted dips
3 sets press downs


Legs/Back/Biceps
3 sets squats
3 sets leg press
3 sets leg extensions
3 sets calf raises
3 sets dead lifts
3 sets one arm dumbbell rows (bent over on bench)
3 sets lat pull downs (wide grip to front of face)
3 sets seated rows


Its a 2 day split that ive had some help making

I think its good. All critcizems are needed

[rrouleau]

Is there a reason of why you are on a 2-day split?

[Andrea]

Your diet looks good. Great to see you starting another journal. :

[Only13]

Originally Posted by rrouleau

Is there a reason of why you are on a 2-day split?

Ok this might sound weird but its more so I dont feel guilty. With a 3 day split I dont seem like I can work my muscles enough but with a 2 day split its a little bit more work but i dont feel guilty

[Only13]

Great quote by the way :

[rrouleau]

Originally Posted by Only13

Great quote by the way :

Thanks bro......

Do you only work out twice a week though? If it works for you and you are reaching your goals then that is great! For me it just wouldnt work for me. It works betta for me to have things all through the week. It keeps me more honest with my diet and everything else. But thats me though haha! Keep up the hard work!!!!

[Only13]

Originally Posted by rrouleau

Thanks bro......

Do you only work out twice a week though? If it works for you and you are reaching your goals then that is great! For me it just wouldnt work for me. It works betta for me to have things all through the week. It keeps me more honest with my diet and everything else. But thats me though haha! Keep up the hard work!!!!

woops i didnt make myself clear on this


Example:

WEEK ONE

Monday- Split Section 1
Tuesday- Cardio
Wedsney- Split Section 2
Thursday- Cardio
Friday- Split Section 1
Saturday- Cardio
Sunday- Rest

WEEK TWO

Monday- Split Section 2
Tuesday- Cardio
Wedsney- Split Section 1
Thursday- Cardio
Friday- Split Section 2
Saturday- Cardio
Sunday- Rest

[rrouleau]

OK crystal clear now....haha.

[Only13]

Today went 2.07 miles on an Olliptical trainer and burned 250cals

[Only13]

Im making a shake

6 frozen strawberries
a cup of OJ
1/2 cup of flavored yogurt
1/2 cup cottage cheese

It is 2 f/ 50 c/ 24 p, or 5% fat, 63% carbs, and 32% protein.


For me this will be a pre workout shake :

[Only13]

Day 1 (15 sets)
3 sets flat barbell bench press
3 sets incline dumbbell press
3 sets DB shoulder press
2 sets skull crushers
2 sets assisted dips
2 sets press downs

Day 2 (15 sets)
3 sets squats (light on heavy dead days/heavy on light dead days)
3 sets calf raises
3 sets dead lifts (light on heavy dead days/heavy on light dead days)
2 sets BB or DB rows
2 sets lat pull downs
2 sets DB curls

Klinger helped me make this one. Looks good to me. I'll give it a shot tomarrow

[Only13]

Ok im about to leave to try out the routine :

[Only13]

Whew damn Im beat. I love the new routine. It is muchharder but in a good way:


First Incline BEnch press DB
22.5x10
22.5x10
25x8 (PR)

Those were tough. I definity felt it in the pec. minor


Regualr bench bb
(weight includes bb)
55x10
55x10
65x4

Damn that last set was impossible. My arms were shaking so much it was crazy

Assisted dips

10x50lbs counter weight
8x40lbs counter weight

Press downs

35x10
40x10
45x6

I was only supposed to do 2 sets but I still had some left in me

Skull crushers db

30x10
30x10
40x5

Wow my arms havbe nbever shaken so much before but the werent to hard



I didnt do shoulder presses because my arms were dead so Ill do them first next time. To make up for no shoulder press I did 2 sets of 10 assisted pullups

[Only13]

Wow Im sore. Today I tried a Precor machine for cardio but i didnt really like it