Tuna Fish Journal

Tuna Fish · 21-Feb-03, 03:02 PM

Hi All-

Thanks for looking at my journal! I will start by posting back-entries and stats (from my logbook) from the point when I first joined the DiscussFitness.com website.

But first, a little background on the theory behind my current workout: Strength is the key, and mass will follow!!!

Exercises utilized will be, for the most part, basic compound movements, and the basic workout is centered around some form of bench presses, squats, and deadlifts. I have included a second exercise for most body parts as well. Alternate exercises will be utilized if my workout partner/spotter is not available. For example, if I do not have a spotter for squats, I will deadlift instead. If no spotter for BB bench press, I will do DB decline presses instead, and so on. I am including some aerobic exercise as well, but only in limited quantities, and only if I feel energetic enough on my OFF days. Aerobic work performed will be 20 minutes of interval-style cardio on a stationary bike.

My current goal focuses on squats (goal: 315# for 10 reps), and all other work is considered seconday at this point. After I have reached my squat goal, I will concentrate on bench press (goal: 225# x 10 reps). When that has been accomplished, I will focus on deadlifts (goal: 315 x 10 reps). I will slowly add in other exercises along the way, and drop others as necessary, in order to maximize recuperation.
Typical workouts will include a light cardio warmup (apx 5 minutes) and then weight work. With weights, I use a pyramid format, increasing weight up to a single heavy work set in each exercise. This usually means 2-4 warmup sets, then 1 work set at maximum effort.
Rep cadence: Slow and controlled descent, and explosive, yet controlled lift phase. Form is my utmost concern, as I have suffered many sports injuries (not related to weightlifting), and I do not wish to aggravate them. Reps are strict, no cheating (my ego is nonexistent at this point, anyway. It was crushed long ago!!).

I will continue to use this particular workout until my progress stalls, or I hit my goals in each core exercise- whichever comes first.

During this particualr workout cycle, bodyfat is not my main concern. I don't want to get TOO FAT, for obvious reasons, so that's my rationale for the light cardio on off days (and to keep my cardiovascular system in shape and ready for the next cycle, which will likely include cicuit training).

***Note*** You may notice some of my poundages are fairly low. This relates to my old injuries- After 2 years of rehabbing, I decided to start from scratch (bar only) on my poundages, and concentrate on form and the mind/muscle connection. I have been very happy with my progress along these lines, and the poundages will increase over time. I add only a small amount of weight (usually 5#) at each workout, and go for 8-10 reps. I have it all planned out, and it remains to be seen how well my plan will work!!!

Supplementation: Whey protein, Multi-vitamin, Vitamin C, Vitamin E, Fish oil.

Workout 1: Pecs, Delts

Pecs
BB Flat Bench Press (alternate: DB Decline Press)
DB Incline Press

Delts
DB Press
Lateral

Workout 2: Back, Biceps

Back
BB Bent-Over Row
Pull-ups

Biceps
BB Curl (straight bar)
DB Concentration Curl

Workout 3: Quads, Hams, Calves

Squat
Stiff-Leg Deadlift
BB Calf Raise (BB on shoulders)

(or alternate workout)
BB Lunge
Deadlift
DB Calf Raise

Workout days are followed by at least 1 day off from weight training, but I am willing to take additional days off between weight workouts if necessary in order to recuperate fully.

Tuna Fish · 21-Feb-03, 03:07 PM

Stats as of 01/16/03...

Date: 1/16/03

Me: 5' 10" tall, 210#

Neck- 16.5"
Biceps- 15.5"
Calves- 16.5"
Chest- 46"
Waist- 37"
Quads- 25"

BF%- apx 19% (ouch!)= 39.9# (start)
Lean- 170.1#

***Note*** I have just started using bodyfat calipers, so I'm not sure how accurate my BF measurements are. Will just keep pinching in the same area each time.

Tuna Fish · 21-Feb-03, 03:09 PM

Workouts from 01/12/03 to 02/21/03....

----------------------

01/12/03

Chest, Shoulders

BB Bench Press
65 x 10
85 x 10
115 x 10
155 x 8 (form suffered)

BB Incline Press
65 x 10
85 x 10
115 x 10

DB Press
22.5 x 10
32.5 x 7

Lateral
8 x 10
8 x 10

---------------------

01/13/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

01/15/03

Back, Biceps

BB Row
65 x 10
85 x 10
120 x 8

Pullup
BW x 5 (2,2,1 broken set)

Barbell Curl
65 x 8
70 x 8

Concentration Curl
27.5 x 8
27.5 x 5

------------------------

01/17/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

01/18/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

01/20/03

Quads, Hamstrings, Calves (No Spotter, Alternate Workout)

BB Lunge
35 x 10 per side
45 x 10
55 x 10

Deadlift
65 x 10
135 x 10
165 x 8

DB Calf Raise
27.5 x 10
27.5 x 10

------------------------

01/22/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

01/23/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

01/25/03

Chest, Shoulders (No Spotter, Alternate Workout)

Incline DB Press
22.5 x 10
32.5 x 10
42.5 x 10

Decline DB Press
42.5 x 10
52.5 x 8

DB Press
22.5 x 10
32.5 x 10

Lateral
15 x 10
15 x 10

--------------------------

01/27/03

Back, Biceps

BB Row
65 x 10
85 x 10
125 x 10 (6,4 broken set)

Pullup
BW x 6 (3,2,1 broken set)

BB Curl
70 x 10
75 x 7

Concentration Curl
27.5 x 7
27.5 x 6

--------------------------

01/30/03

Quads, Hamstrings, Calves

Squat
65 x 10
115 x 10
165 x 10
255 x 8
185 x 10 (wide stance for adductors)

Stiff-leg Deadlift
115 x 10
135 x 10
170 x 8

BB Calf Raise
170 x 10
170 x 10

----------------------------

01/31/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/02/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/03/03

Chest, Shoulders (No Spotter, Alternate Workout)

BB Bench Press
(Easy Warmup sets)
65 x 10
85 x 10
115 x 10
135 x 10

DB Incline Press
37.5 x 10
47.5 x 10

DB Decline Press
47.5 x 10
52.5 x 7

DB Press
27.5 x 8
32.5 x 8

Lateral
17.5 x 8
17.5 x 5

---------------------------

02/05/03

Back, Biceps

BB Row
65 x 10
85 x 10
125 x 10

Pullup
BW x 6 (4,2 broken set)

BB Curl
75 x 8
75 x 6

Concentration Curl
27.5 x 8
27.5 x 6 (difficult!)

----------------------------

02/06/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/07/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/08/03

Quads, Hamstrings, Calves

Squat
65 x 10
115 x 10
165 x 10
265 x 10
195 x 10 (wide stance for adductors)

Stiff-leg Deadlift
115 x 10
135 x 10
175 x 8

DB Calf Raise
32.5 x 10
32.5 x 8

---------------------------

02/10/03

Chest, Shoulders (No Spotter, Alternate Workout)

BB Bench Press
65 x 10
85 x 10
115 x 10
145 x 10 (Reduced weight- now form is excellent! Felt great!)

Incline DB Press
42.5 x 10
52.5 x 9

DB Press
32.5 x 10
37.5 x 8

Lateral
17.5 x 10
17.5 x 10

---------------------------

02/11/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/12/03

Back, Biceps

BB Row
65 x 10
85 x 10
130 x 6

Pullup
BW x 7 (3,3,1 broken set)

BB Curl
75 x 8
75 x 7

Concentration Curl
27.5 x 10
27.5 x 8

----------------------------

02/13/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/14/03

Quads, Hamstrings, Calves (No Spotter, Alternate Workout)

Lunge
15 x 10
40 x 10
50 x 10
60 x 10

Deadlift
75 x 10
145 x 10
175 x 10

***ADDED NEW EXERCISE***
Overhead Squat
45 x 15
(Each of the last 3 reps included 8 (4-5") pressouts for the serratus)
(KILLER EXERCISE!!!)

DB Calf Raise
32.5 x 10
32.5 x 10

---------------------------

02/16/03

Cardio, Interval
20 minutes (4 peak phases)

----------------------------

02/17/03

Chest, Shoulders

BB Bench Press
65 x 10
85 x 10
115 x 10
150 x 10 (great form, felt excellent!)

Incline DB Press
47.5 x 10
57.5 x 10 (great form, felt excellent, slight struggle at end of set.)

DB Press
37.5 x 10
42.5 x 6 (tough!)

Lateral
22.5 x 8
22.5 x 7 (tough!)

---------------------------

02/19/03

Back, Biceps

BB Row
65 x 10
85 x 10
130 x 8

Pullup
BW x 8 (4,2,2 broken set)

BB Curl
75 x 10
80 x 7

Concentration Curl
32.5 x 7
32.5 x 7

---------------------------

02/21/03

Cardio, Interval
20 minutes (4 peak phases)

---------------------------

Tuna Fish · 21-Feb-03, 03:12 PM

Stats as of 02/21/03....

Date: 02/21/03

Me: 5' 10" tall, 213#

Neck- 16.5
Biceps- 16
Calves- 17
Chest- 46
Waist- 37
Quads- 25.25

BF%- apx 17% = 36.21# (-3.69#)
Lean- 176.79# (+6.69#)

My BF is down a little, and lean weight is up a bit. (most excellent

)

Tuna Fish · 22-Feb-03, 04:29 PM

02/22/03

Quads, Hamstrings, Calves

Squat
65 x 10
115 x 10
165 x 10
225 x 5
275 x 10

Stiff-leg Deadlift
115 x 10
135 x 10
180 x 10

DB Calf Raise
37.5 x 8/side
37.5 x 8/side

Overhead Squat
45 x 10
55 x 10 (reps 8,9,10 included 10 (4-5") pressouts)

Tuna Fish · 23-Feb-03, 12:22 PM

02/23/03

Cardio, Interval
20 minutes (4 peak phases)

Tuna Fish · 24-Feb-03, 08:35 PM

02/24/03

Chest, Shoulders

BB Bench Press
65 x 10
85 x 10
115 x 10
155 x 10

DB Incline Press
52.5 x 10
62.5 x 7

DB Shoulder Press
37.5 x 8
42.5 x 8

Lateral
22.5 x 9
22.5 x 8