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03-Jul-04, 03:24 AM
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#46
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Thursday July 1st, 2004
BACK DAY:
LAT PULL DOWNS:
Heavy Sets:
150 X 6 3 sets
SEATED CABLE ROWS:
150 X 6 3 sets
HYPER EXTENSIONS:
Heavy Sets: 12 reps with 15 pound weight (highest weight they have )
DUMBBELL ROWS:
Heavy Sets:
70 X 6 3 sets
Same ol sets as usual. I tried to make an awesome range of motion on all of these to get that full feel out of it. Maybe next week I will increase...who knows.
Protein Total: 241 grams
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03-Jul-04, 03:45 AM
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#47
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Friday July 2nd, 2004
CHEST DAY:
FLAT BENCH PRESS:
Warm up Sets:
95 X 10
115 X 10
Heavy Sets:
175 X 6
175 X 5 (6)
175 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )
INCLINE BARBELL PRESS:
Heavy Sets:
135 X 6 3 sets
FLAT DUMBBELL PRESS:
Warm up Sets:
35 X 10
Heavy Sets:
60 X 6 2 sets
Yay! Increased 10 pounds on incline barbell press. Here's a little story for ya...6 weeks ago when I never had done incline bench press in my life I saw this pretty built guy doing the same flat bench weight as me. I then saw him move on over to the incline bench and saw him do 135 pounds (2 plates) so I thought "Hey, I must be able to do that too". So I asked him if it was easier/harder than decline and he said it was harder. He told me to give it a try and the weight violently fell to my legs (almost lost my nuts). I then tried 115 and couldnt do it...then I tried 105....couldnt do it. Sigh...... BUT! Now I am doing 135 pounds 3X6  .
Today also marks the day of my new diet. I've just been doing this lately for months:
BREAKFAST: Muffin bar for breakfast
BACK FROM WORK: Granola Bar
AFTER WORKOUT LUNCH: 2 chicken breast 1/2 cup rice 5-6ish pm
1 dose creatine, 2 scoops whey protein (50g)
SNACK: Granola Bar
2 scoops whey protein (50g)
DINNER: 2 chicken breast 1/2 cup rice at 10ish pm
SNACK: Granola Bar
LATE NIGHT SNACK: Granola Bar
Well, it may seem like I was eating 6 times a day but I really wasnt. I was basically just having 2 big meals a day. I now changed my diet to this:
BREAKFAST: Bowl of Cereal with fat free milk (10:15 AM)
1 scoop whey protein (25g)
OFF TO WORK (11:00 AM)
BACK FROM WORK: 5mg Creatine (1 dose) (4:30 PM)
1 scoop whey protein (25g)
OFF TO GYM (5:00 PM)
BACK FROM GYM (6:00 PM)
SUPPLEMENTING: 5mg Creatine (1 dose) (6:15 PM)
2 scoop whey protein (50g)
AFTER WORKOUT MEAL #1: 1 chicken breast (6:30 PM)
1/4th cup rice
Barbecue Sauce with Rice/Chicken
AFTER WORKOUT MEAL #2: 1 chicken breast (7:30 PM)
1/4th cup rice
Barbecue Sauce with Rice/Chicken
AFTER WORKOUT MEAL #3: 1 chicken breast (8:30 PM)
1/4th cup rice
Barbecue Sauce with Rice/Chicken
AFTER WORKOUT MEAL #4: 1 chicken breast (9:30 PM)
1/4th cup rice
Barbecue Sauce with Rice/Chicken
LATE NIGHT SNACK: Granola Bar (12:00 PM-1:00 AM)
CALORIES: 2620g
FAT: 28.5g
PROTEIN: 241g
CARBS: 348g
WATER: 1 and 3/4th gallon
MAX-OT WEIGHTLIFTING: Mon-Fri
MAX-OT CARDIO: Sat-Sun
Well, that is the complete new plan I plan to carry out. What is everyones thoughts? The only thing I hate about this plan is the high amount of carbs. I'm trying to lose fat and gain muscle at the same time and alot of carbs scare me. I hit the weights 5 times a week and do cardio 2 times a week. Do you all think I will lose fat and gain muscle with this plan as it is? |
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07-Jul-04, 04:47 PM
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#48
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Saturday July 3rd, 2004
Was supposed to do good ol working out this day but I slept in and missed Max-OT Cardio....strike one.
Protein Total: 170 grams
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07-Jul-04, 04:48 PM
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#49
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Sunday July 4th, 2004
Hey guess what!? Lazy ass Houston Huffman OU gym was closed this day and MONDAY!!! WHEEE! Lazy bastards....
Protein Total: 170 grams
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07-Jul-04, 04:49 PM
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#50
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Monday July 5th, 2004
As mentionted before I couldnt do my leg day because stupid ass Houston Huffman was closed. Boy does that steam me....I should switch gyms but this gym is free to me since I'm a student.
Protein Total: 200 grams
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07-Jul-04, 04:53 PM
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#51
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Tuesday July 6th, 2004
ARMS DAY:
STRAIGHT BAR CURLS:
Heavy Sets:
80 X 6 3 Sets
HAMMER CURLS:
Heavy Sets:
45 X 6 3 sets
CABLE PUSH-DOWNS:
Heavy Sets:
160 X 6 3 sets
LYING TRICEP EXTENSIONS:
Heavy Sets:
60 X 6 3 sets
BARBELL WRIST CURLS:
Heavy Sets:
70 X 6 3 sets
Alrighty tighty, I waited and waited and waited and finally increased in my straight bar curl. I also increased in my cable push downs. I tried to go ahead and increase in my skull crusher/lying tricep extension exercise but it was just too much. Overall it was a pretty good day aside from the fact that I had to rush my workout because my friend was waiting on my ride to go home. He followed me around to each exercise throwing in comments like "Are you doing that right?" and so on. Anyway, Wednsday is Shoulder/Trap day...I am trying the good ol 110 pounds for military press, wish me luck.
Protein Total: 170 grams |
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08-Jul-04, 11:12 PM
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#52
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Wednsday July 7th, 2004
SHOULDERS/TRAPS
MILITARY BARBELL PRESS:
Warm-up:
20 X 10
Heavy sets:
110 X 6
110 X 5
110 X 5
SEATED DUMBBELL PRESS:
Warm-up:
20 X 10
Heavy Sets:
50 X 6 3 sets
STANDING SIDE LATERAL DUMBBELL RAISES:
Warm-up:
10 X 10
Heavy Sets:
30 X 6
BARBELL SHRUGS:
Heavy Sets:
75 X 6 3 sets
UPRIGHT ROWS:
Warm-up:
30 X 10
Heavy Sets:
80 X 6 3 Sets
BAM! Increased in every weight outside of dumbbell shrugs . I promised I would and I did . I'd have to say that my biggest increase weight wise would be on shoulders/traps . Anyway, going to be awhile before I increase again.
Protein Total: 220 grams
Last edited by Sephiroth; 08-Aug-04 at 12:21 AM.
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08-Jul-04, 11:17 PM
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#53
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Thursday July 8th, 2004
BACK DAY:
LAT PULL DOWNS:
Heavy Sets:
160 X 6 3 sets
SEATED CABLE ROWS:
160 X 6 3 sets
HYPER EXTENSIONS:
Heavy Sets: 12 reps with 15 pound weight (highest weight they have ) X 3
DUMBBELL ROWS:
Heavy Sets:
70 X 6 3 sets
PULL-UPS:
3X6 With own body weight
Decided to toss pull-ups in the equation. I really need to start doing deadlifts but it is just so hard to do with these nazis not letting you move weight around. At least I finally increased my weight on back day...sometimes I think I've made 0 progress with my back.
Protein Total: 250 grams |
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18-Jul-04, 11:58 PM
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#54
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Friday July 9th, 2004
CHEST DAY:
FLAT BENCH PRESS:
Warm up Sets:
95 X 10
115 X 10
Heavy Sets:
175 X 6
175 X 5 (6)
175 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )
INCLINE BARBELL PRESS:
Heavy Sets:
135 X 6
135 X 5 (6)
135 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )
FLAT DUMBBELL PRESS:
Warm up Sets:
35 X 10
Heavy Sets:
60 X 6 2 sets
Same ol bs on chest day...why wont I increase..WHY.
Protein Total: 220 grams
Last edited by Sephiroth; 08-Aug-04 at 12:26 AM.
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19-Jul-04, 12:00 AM
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#55
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Monday July 12th, 2004
Legs day:
LEG PRESS:
Warm up
135 X 10
Heavy Sets
315 X 6 3 sets
SEATED CALF RAISES:
Warm up:
135 X 10
Heavy Sets:
225 X 6 3 sets
SQUATS:
Warm up:
135 X 10
225 X 8
Heavy Sets:
365 X 6 3 sets
Well, nice 10 pound increase on squat...let's get 400 by the end of summer eh?
Protein Total: 220 grams
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19-Jul-04, 12:03 AM
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#56
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Tuesday July 13th, 2004
ARMS DAY:
STRAIGHT BAR CURLS:
Heavy Sets:
80 X 6 3 Sets
HAMMER CURLS:
Heavy Sets:
45 X 6 3 sets
CABLE PUSH-DOWNS:
Heavy Sets:
160 X 6 3 sets
LYING TRICEP EXTENSIONS:
Heavy Sets:
60 X 6 3 sets
BARBELL WRIST CURLS:
Heavy Sets:
70 X 6 3 sets
21's:
30 pounds
Decided to throw 21's in the mix. It may sound silly but I'm determined to beat this one guy at work in arm wrestling and I have till august 4th . I could do 35 pounds with the 21's but that would be reaching.
Protein Total: 220 grams |
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19-Jul-04, 12:04 AM
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#57
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Wednsday July 14th, 2004
SHOULDERS/TRAPS
MILITARY BARBELL PRESS:
Warm-up:
20 X 10
Heavy sets:
110 X 6
110 X 5
110 X 5
SEATED DUMBBELL PRESS:
Warm-up:
20 X 10
Heavy Sets:
50 X 6 3 sets
STANDING SIDE LATERAL DUMBBELL RAISES:
Warm-up:
10 X 10
Heavy Sets:
30 X 6
BARBELL SHRUGS:
Heavy Sets:
75 X 6 3 sets
UPRIGHT ROWS:
Warm-up:
30 X 10
Heavy Sets:
80 X 6 3 Sets
No increase here, ah well, gotta take it week by week.
Protein Total: 250 grams
Last edited by Sephiroth; 08-Aug-04 at 12:23 AM.
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19-Jul-04, 12:05 AM
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#58
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Thursday July 15th, 2004
BACK DAY:
LAT PULL DOWNS:
Heavy Sets:
160 X 6 3 sets
SEATED CABLE ROWS:
160 X 6 3 sets
HYPER EXTENSIONS:
Heavy Sets: 12 reps with 15 pound weight (highest weight they have ) X 3
DUMBBELL ROWS:
Heavy Sets:
70 X 6 3 sets
PULL-UPS:
3X6 With own body weight
No increase here, added pull-ups to the mix because of the compound movement.
Protein Total: 220 grams |
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19-Jul-04, 12:06 AM
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#59
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Friday July 16th, 2004
CHEST DAY:
FLAT BENCH PRESS:
Warm up Sets:
95 X 10
115 X 10
Heavy Sets:
175 X 6
175 X 5 (6)
175 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )
INCLINE BARBELL PRESS:
Heavy Sets:
135 X 6 3 sets
FLAT DUMBBELL PRESS:
Warm up Sets:
35 X 10
Heavy Sets:
65 X 6 2 sets
Increase on the good ol flat dumbbell press but it is starting to really tear into my shoulder.
Protein Total: 250 grams |
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19-Jul-04, 12:06 AM
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#60
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Saturday July 17th, 2004
No Max-OT Cardio, ah well, I'm really burnt out from bench day.
Protein Total: 50 grams
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Tags
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