Nick Palmer's Workout Journal

[NickPalmer]

Hello,

My name is Nick Palmer, and I decided to keep a workout journal to help keep me motivated, and let you all see what I am doing.

To start I will give you a brief overview of me. I am 17 years old, and I am a senior in high school. I workout nearly everyday. I have a weight training class in school, and I am also part of my schools power lifting club. I play baseball, and I am obsessed with cars.

Now, for my physical goals. I am fairly strong for my size and age. My biggest goal is to lose the extra fat that I dont need. I am currently 5'9", 183lbs, and have 15.9 % body fat. I have been as low as 167lbs, and 11% body fat, but I started bulking up for power lifting in around the end of september. My goal is to get my weight down to 170lbs and my body fat down to between 7-8% without losing strength. To do this I will be changing my current workout program, start running regularly, and diet right.

Now, here is my workout program for the next few months.
Monday - Chest / Bicep
Tuesday - Legs / Abs(actual workout w/ weights)
Wednesday - Back / Tricep
Thursday - Chest
Friday - Shoulders / Bicep
*I will do an ab workout everyday, but not with weights

My running schedule will look like this:
Monday - 2 mile Jog
Tuedsay - Off Day because of leg workout
Wednesday - 50 meter sprints (10)
Thursday - 2 mile jog
Friday - 800 Meter sprints (3)

I have power lifting competitions on most saturdays, and sunday I have baseball practice, so I wont have an actual workout or running schedule for those days.

My diet will be a basic layout of 5 meals a day, every 3 hours, Im not going to eat the exact same thing everyday, that gets too boring, but I will list a few of the things that I will be eating.
I would like to note that I got the idea for this meal plan from another member of this site, thanks Cursor
1st meal - Egg whites (4)
- Toast (1 slice)
- Oatmeal (1/2 cup, or 1 packet)
- Some type of fruit
2nd meal - Milkshake
*Milk
*Yogurt
*Bananas
*Strawberries
(optional Myoplex, or creatine powder)
3rd meal - Sandwich ect.
- Bread
- Some type of meat
- Some type of cheese
- Lettuce
- Mustard / Miracle Whip
- Milk
- Juice
4th Meal - Tuna Something
- 1 can of tuna fish, drained
- Miracle whip
- Lettuce
- Some type of vegetable
5th Meal - Dinner
- One serving of Meat
- Vegetable
- Milk
- Rice / Potato

Things that I will stay away from are Ice Cream, Fast Food, Chips, Candy, Pop, Coffee, Unnatural Juices, Cake / Pie, Grease, Pizza, Cookies.

I will post as often as I can with as much info as I can. I hope what I am doing will help some of you out there.

[NickPalmer]

I just thought that I would make another post just to organize my stats. I will try to get measurements as soon as possible as well as a picture.

Age: 17
Height: 5'9"
Weight: 183
Body Fat: 15.9%

[Tuna Fish]

Wassup Nick-

Nice to meet you, your max lifts look really good- especially for 17 years old.

Now about that 4th meal, maybe you could try, ummm.....another type of fish... too many people on this board have a "tuna meal" thing going on, and that makes me a little, shall we say.. nervous

Tuna Fish

[NickPalmer]

Weight at 9:00am = 179

Yesterday I stuck to my diet exactly as written. I did 45 minutes of cardio yesterday, and did not lift weights because I had a power lifting meet today and didnt want to be tired for it.

Ok, so I measured a whole bunch of my body parts last night, and here they are:

Waist: 32
Stomach: 33
Hips: 40
Chest: 42
Shoulders: 50
Bicep: 15.5
Neck: 16
Thigh: 23
Calf: 15.5

Ill be back tomorrow with a new report, and ill get another body fat reading monday.

[NickPalmer]

I went ice fishing yesterday, but I stuck to my diet pretty well even though I had lots of temptations. Although I had Walleye instead of tuna

Weight: 179

[Lee J B]

your 17 ? .......................................

Squat - 405
Deadlift - 435


................... say what !? are you kidding ? you must have legs like tree trunks....

[NickPalmer]

Yes, my legs are like tree trunks. Im gonna try to get some pics up here soon so that I can sho ya what Im working on and stuff. Also, those are competition style lifts (parallel squats and straight bar deadlift) so I wasnt cheating (box squats or hex bar deadlift). I have a state qualifier next weekend, so I will post my lift results for you all to see.

[NickPalmer]

1st Meal: 4 Egg Whites
Fruit and Outs Granola Bar
Glass of Milk
2nd Meal: Shake (Milk, yogurt, ovaltine, banana)
3rd Meal: (At Grandmas House)
Piece of chicken
Salad
Pasta
Meatball (1)
Italian Sausage (1)
Cocktail shrimp (6-7)
Very Full at this point, largest meal that Ive had in quite a while
Busy driving the rest of the day, no other food

Weight at 6:30am: 179

Im in school right now, Ill post my body fat when I get home, my weight training class is last hour.

Today I start running, but Ive been thinking about the order that I was gonna do it, and I thin kthat Im gonna switch it around a lil bit:
Mon - 50 meter sprints (10)
Tues - Day Off
Wed - 2 Mile Jog
Thur - 800 meter sprints (3)
Fri - 2 mile jog
This way I wont have to do a sprint workout the day after I do legs. The distance will be better.

I will also post my workout later on.

[NickPalmer]

Sorry guys, both my gym teachers were gone today, so I didnt have access to a body fat analyzer. I will however show you my workout for today.

Chest:

Bench Pyramid
Warm-Up =135 x 10
(1)155 x 10 (6)205 x 3
(2)175 x 8 (7)185 x 5
(3)195 x 5 (8)165 x 8
(4)215 x 3 (9)145 x 10
(5)230 x 1

Transition Bench: I use an adjustable squat rack to position the barbell right below the point in the bench press where you transfer between using your chest to your triceps. This way you have no momentum going into the transition and you have to use all muscle.
185 x 5
225 x 5
225 x 5

Dumbell Fly's Machine Fly's
30 x 10 70 x 10
40 x 10 115 x 10
45 x 10 115 x 10

Incline Press
30 x 10
45 x 10
50 x 10
55 x 10 (Could have done more, will up weights next time)

I didnt do biceps today because I was pressed for time and I wanted to kill my chest. Ill just hit it hard on Friday.

[NickPalmer]

Also did my sprints 50 yd sprints x 10

[NickPalmer]

Weight: 178
Body Fat %: 14.5

Todays workout:

Squats: 135 x 10
185 x 10
225 x 10
275 x 8
315 x 3 (was supposed to be 5, but I was dying)

Calf Raises: 180 x 20
270 x 15
270 x 15
270 x 10
180 x 20

Leg Extension: 85 x 10
100 x 8
130 x 5
160 x 3
190 x 1
160 x 3
130 x 5
100 x 8
85 x 10

Side Bends (for obliques): 10 x 40lb DB (each side)
10 x 45 || ||
10 x 55 || ||

Crunches: 2 sets of 50, pausing after each ten reps for 10 seconds.

Leg lifts: 2 sets of 20 in between sets of crunches.

[NickPalmer]

Morning Weight: 178

Todays workout:

Close Grip Bench:
125 x 10
135 x 8
155 x 6
175 x 4
185 x 2

Skull Crushers:
4 sets = 65 x 10

Pulldowns:
75 x 10
80 x 10
90 x 10
100 x 10

Rows:
70 x 10
90 x 10
90 x 10

Lat Pulldowns:
3 sets 120 x 10

Bent over flys (dumbells):
20 x 10
25 x 10
30 x 10

[NickPalmer]

Did not run yesterday, I was so sore from my leg workout that I could barely walk up stairs.

[ebon00]

Considering the workload you put your legs through I'm not at all suprised. I'm no fan of extensive work on the leg extension and you do 9 sets and a single no less!! What do you do for hamstrings though? You haven't listed any workout that deals with them yet. Dealifts with your PR weight will work them but you might be undertraining part of your posterior chain that way. I also think you'd be better off moving yor triceps to after your back workout (which is curiously short comparted to your quad workout) since they assist in those movements.

[NickPalmer]

Thanks for the criticism. About the hamstrings, I normally do lunges, but after the leg extensions I could hardley move, so I decided to save those for a rainy day. I can see why you would say to train triceps after back, it makes sense. I just always tried to hit my tris as hard as hard as I can. Ill give it a try, I have a friend over, so Ill post again later on with todays workout, which was kinda short because I couldnt stay after school, and my class got interrupted.