I might as well start a journal....seems like its the thing to do in sections like this. :p

Like I said in the other thread, leg day today.

Stationary Bike to warmup, get the blood flowing, 10 min, around medium intensity, mixed in with some all out sprints at times.

Leg Extensions - 3 sets/12 reps 60/70/80 lbs respectively.

Leg Press - 3 sets/12 reps 100/100/150 lbs respectively.

Tabatha Squats - 3 sets/20 reps

Calf Extensions - 3 sets/20 reps.

Stairs - 3 sets/10/10/20 reps. Man I was shot after those. Basically I run up a flight of about 20 stairs, two at a time, as fast as I can. Turn around, come down one step at a time as fast as possible, turn around and repeat without stopping.

Suicides - 3 sets, 5 lines to run too, touched each line 10 times for each set.

Box Jumps - 2 sets with the first stair(I use stairs to jump up), 10 reps each time. 3 more sets with the second stair, 20 reps each time.

Mix in various plymetric exercises that I gotta do for hockey.

Now, I do pushups on my leg day because I simply do not have the energy on the other day of my split routine to mix in pushups with everything else. So far I haven't noticed any lag in lifting what I want on the other day.

Pushups - 30, 22, 22, 20, 27 = 121 pushups.

I have limited equipment, nothing to squat with properly, so I try to mix in body weight exercises with the equipment I have.

Tomorrow is a day off, back at it Monday.

I think I'll take along a notepad and write everything down. I'm sure I forgot something that I did today.

All in all, workout took 55 min.

No idea how many calories I burned; looking at buying a PolarF11 to help me determine that.

First post, so I could post my goals.

Get down to 190 lbs, 8-10% BF.

218-220 lbs right now. 21% BF. (I think).

Also, I want to, hopefully by summer, be able to bench press 350 lbs.

Hit 300 lbs last week before I switched everything up.

Really sore today, glad for the day off.

Sheesh! I would be sore too, after a workout like tha!

I highly recommend the Polar F11 HR monitor. It will really open your eyes as to how many calories you are actualy burning. For me, the figures have almost doubled. The machines aren't nearly as accurate as you think and when it comes to actual weight training guessing just doesn't cut it.

Good luck on your journey to reach the 350 lb bench. I dont think I've lifted 350 of ANYTHING in my lifetime :eek:

Holy crap ~ killer workout! :eek: If you add 50 pounds to your benchpress by summer, I will follow whatever lifting plan you do.

And here I thought I wasn't doing enough. :p

I'm not 'exactly' sure how the bench press will go; by all accounts it'll be a tough one to get to 350 lbs by summer, but I want to try.

I'm 19, and people tell me I have this 'hormone' thing that gives me a distinct advantage over someone much older.

So you never know. :tu:

I'll have to get up early tomorrow to get my upper body workout done; I'm traveling for work all day, same run as the one on Friday, and I don't feel like coming home after supper and trying to find the energy to go workout.

I highly recommend the Polar F11 HR monitor. It will really open your eyes as to how many calories you are actualy burning. For me, the figures have almost doubled. The machines aren't nearly as accurate as you think and when it comes to actual weight training guessing just doesn't cut it.


I'd be highly ecstatic if someone could give me a rough estimate on how many calories I 'might' be burning.

The way I see it, in order to keep up with a properly structured diet, I 'need' to know how many calories I'm burning.

I have noticed that my body refuses to drop weight - water or no water retainment, I haven't lost a pound in the past 2 months. My BF% has dropped though, which is why I really don't care that much right now, but my end goal of 190 lbs is still important to me.

Once I get the heart monitor, I'll be able to properly access my diet/workout and make 100% sure of everything.

One question about it though, could I wear it all day and see how many calories I burn in 24 hours?


Good luck on your journey to reach the 350 lb bench. I dont think I've lifted 350 of ANYTHING in my lifetime :eek:

Thanks! :)

So much for getting up early to workout.

Not a morning person, thats for sure.

Waiting for my mp3 player to charge up so that it lasts at least a hour, then I'm off to work my arms.

Done, and I took notes, so here goes. :tucool:

January 7, 2008.

Warmup - 7 min, resistance band, dynamic stretching.

Bench Press - 6 reps - 200 lbs, 7 reps - 220 lbs, 2 sets, 3 reps - 240 lbs. Notice that I was only able to lift 80% of my maximum, which is 300 lbs. But, this was my first hard bench press after doing high reps, light load for more than a week, so I'm perfectly happy with being able to lift 240 on the first day. Remember, it is still 80% of my max, and the so-called requirement is that you lift 85% plus to gain muscle/strength. I think for the first day of the week, 80% is perfectly alright.

Deadlift - 3 sets - 15, 20, 20 reps, all at 85 lbs. I only have that much weight to lift right now for the deadlift. So until I get a new bar, and some weights, 85 lbs is what it'll be.

Military Press - 10 reps - 100 lbs, 6 reps - 120 lbs, 3 reps - 140 lbs.

Behind Neck Press - 10 reps - 50 lbs, 10 reps - 70 lbs, 4 reps - 90 lbs.

Clean and Jerk - 3 reps, 4 reps, 3 reps, 2 reps - all at 85 lbs. Same bar and weights that I use for the deadlift.

Tricep Pushdown - 15 reps - 100 lbs, 6 reps - 150 lbs BUT HAD BAD FORM, 10 reps - 120 lbs. Need to work on form; tendency to not hold elbows in tightly enough so my abs and back end up helping push down.

Dorsi Bar Pulldown - 12 reps - 70 lbs, 10 reps - 100 lbs, 6 reps - 150 lbs.

I do situps in between every set, or something like that. 35, 20, 20, 20, 25 = 120 situps.

3 - 1/2 minutes static stretching at the end.

Workout time = 1 hour and 15 minutes. A bit longer than I was hoping for, but I desperately needed my rest in between each set of reps, so the time was extended a lot by that.

Muscle Groups Worked.

I'm going to do this the first time to try and make sure I'm working every single muscle group. Let me know if you notice that I'm missing out on a specific group. I'm going to list everything I worked today as primary and secondary. I'm sure everyone understands what I mean by that.

Primary - Abs, Pectorals, Deltoids, Front Deltoids, Triceps, Latissimus Dorsi, Lower Back, Front Thigh

Secondary - Triceps, Other Deltoids, Forearms, Biceps, Deltoids, Upper Pectorals, Upper Back, Hamstring

Notice that muscle groups such as the hamstring are mentioned, even though its an upper body day. I can't really do much about it, as the information I found in regards to muscle groups worked by doing the deadlift mentioned hamstrings.

Missed - Trapezius, but maybe not, as the information I found in regards to doing the clean and jerk mentioned that 'traps' are being worked. So I assume that meant Trapezius.

Did I miss any important ones?

Now, what I need to do on Wednesday.

Lateral Pulldown, and different rows. I do believe I can accomplish both with the equipment I have, so I'll try to incorporate them into my workout. It might add more time, but so be it.

All in all a pretty good day considering I basically had no nutritious food to eat all day. So with a better diet on Wednesday, I should do even better.

Whew. :tu:

Jan 8, 2008

Warmup - 6 min of plymetric exercises, dynamic stretching, 5 min MIIT stationary bike = 11 min total.

Calf Extensions - 30, 20, 20, 20 = 90

Box Jumps - 30 - 1st step, 20 - 2nd step, 25 - 2nd step, 5 - 3rd step. I'm getting better. Love the explosive power!

Leg Extensions - 15 reps - 50 lbs, 15 reps - 70 lbs, 10 reps - 90 lbs. Start with 75 lbs on Thursday.

Suicides - 3 sets - 20 lines touched each time. And then I died. ;)

Stairs - 15, 12, 10. And then I died a second time. :nod:

Tabatha Squats - 25, 30, 25 - 80. Going for 100 next time.

Leg Press - 15 reps - 100 lbs, 10 reps - 150 lbs, 7 reps - 200 lbs. Start with 175 lbs on Thursday.

Static Stretching - 5 min

Total workout time = 1:05:30

Jan 9, 2008

Warmup - dynamic stretching, resistance band for shoulder work = 5 min. Should increase to 10 next time.

Bench Press - 8reps - 220 lbs, 5 reps - 230 lbs

Deadlift - 16, 15, 14 - 85 lbs.

Situps - 25, 25, 20, 15, 15 = 100.

Military Press - 10 reps - 50 lbs, 6 reps - 70 lbs, 5 reps - 100 lbs.

Behind Neck Press - 6 reps - 50 lbs, 7 reps - 50 lbs, 3 reps 70 lbs.

Clean and Jerk - 2, 1, 1 - 85 lbs.

Dorsi Bar Pulldown - 12 reps - 100 lbs, 10 reps - 120 lbs, 4 reps - 150 lbs.

Lateral Pulldown - 12reps - 100 lbs, 10 reps - 120 lbs, 9 reps - 150 lbs.

Upright Rowing - 10 reps - 20 lbs, starting out, add more weight, 10 reps - 40 lbs, 10 reps - 40 lbs.

Pushups - 25, 17, 17, 15, 25 = 99.

Total time = 1:04:00

Jan 10, 2008

Warmup - 5 min plymetric exercises, dynamic stretching, 5 min stationary bike MIIT.

Calf Extensions - 30, 30, 20, 20 = 100

Box Jumps - 30 - 1st step, 25 - 2nd step, 20 - 2nd step, 5 - 3rd step

Leg Extensions - 10 reps - 70 lbs, 12reps - 80 lbs, 10 reps - 80 lbs.

Suicides - 20, 20, 20

Leg Press - 15 reps - 170 lbs, 12 reps - 180 lbs, 12 reps - 200 lbs.

Tabatha Squats - 30, 30, 20, 20 = 100.

Stairs - 15, 16, 12

Squat Jumps - 10.

Total time = 1:07:25

Probably take out the squat jumps. Just how much do they help explosive power?

All in all I feel absolutely fabulous. Making incredible gains; I see the difference just about everywhere.

Not as sore today as I was on Tuesday. Normal I guess.

Looking to build more endurance that muscle with my leg work. I believe part of becoming 190 is going to be trimming a bit of muscle off of my legs. Something that I am comfortable with.

Jan 11, 2008

Warmup - 10 min

Bench Press - 6x200#, 5x230#, 5x250#

Dead Lift - 10, 12, 13, 10, 10, 10x85#

Clean and Jerk 3, 2, 1, 1x85#

Military Press - 12x50#, 12x70#, 6x90#

Bicep Curl - 1 handed - 10x20#, 10x20#, 10x30#

Lateral Pulldown - 10x150#x3

Dorsi Bar Pulldown - 20x50#, 15x90#, 20x90#

Behind Neck - 10x50#x2, 6x70#

Rowing - 10x40#, 6x60#, 7x60#

Situps - 25, 25, 20, 20, 20

Pushups - 27, 19, 19, 15, 30

Total time = 1:13:50

Took a day off.

Had to do some chores around the house....basically ate what I wanted all day long....and now I feel great.

My weigh scale is still pissing me off though....245 lbs?

I'm still trying to figure out how the hell I can be so heavy.

Doctor said if I cut 40 more lbs off I'll be down to 5% BF.

Geez.

Its almost depressing.

I eat clean, as clean as I possibly can for almost a month....incorporate a FULL weight workout into my schedule, started doing MORE cardio, become MORE active....all in the effort to lose weight, yet I end up shooting up to 248 lbs the past 4 weeks.

WTF is wrong with me?

Can I possibly be building THAT much muscle? Generally, all the my clothes fit well....which proves to me that I'm not as 'fat' as I was back when I started all this...but why the hell am I gaining weight? I'm supposed to be cutting for christ sake.

Could I be carb sensitive? Thats the one thing I rely heavily upon because of hockey. Without my carbs....I'm dead halfway through the game.

I was freakin 225 lbs 6 weeks ago. Now....248. I will assume that some of that is water....so set me back to 240-245. Still, thats almost 15 lb gain in a little more than a month.

I don't want to get heavier...I want to be lighter in order to become faster.

Frick.

Oh, 30 min HARD fking cardio.

:bang:

I guess one other option that I have is to eat 100% clean.

So here it goes....absolutely NO junk food, NO fast food, NO food with high sodium...NOTHING.

I'll post here one day at a time as I go for 3 months....no junk food.

April 13, 2008 here I come.

Lets see if that helps.

Plus, I'm heading down Ontario way to see some friends for a couple days later this week....and usually all we do is sit around, talk, eat - mostly junk food....but this time I'm staying away from it.

Geez. :flex:

So far so good.

Not that it should be a problem, but I did have the tendency to eat a small amount of junk food at times.

In theory, it probably shouldn't be hurting me.

Measured my BF% with the doctor today, he said 22%...my measurements at home are saying 25%.

So 22-25%.

Doctor is probably right though.

Not bad...if I trim off 10%....man I'm looking to be in good shape.

180 lbs of lean body mass. WOOT! :bb:

Lean body mass wouldn't equal muscle though, would it?

Because I'm sure as hell not burning 9,000 calories per day just by having 180 lbs of muscle.

Assuming that one lb of muscle burns 50 calories.

So how would I figure out how many calories 180 lbs of fat free mass would burn per day?

I found this...

A study of elite athlete (some admitted steroid users and some not) combined with an analysis of 20 Mr. America contest winners from the 1939-1959 pre-steroid era, determined that a fat free mass index of 25 is pretty much an upper limit for someone who does not use steroids. A fat free mass of 19 is the average for males.

According to my test...I'm at 25.

Upper limit? :confused:

Jan 14, 2008.

Warmup - 6 min varied stretching.

Lateral Pulldown - 20x90#, 12x120#, 10x150#

Bicep Curl - 20x20#, 10x20#, 10x30#

Deadlift - 10, 10, 12, 13, 10, 10, 10, 13, 12 = 100

Clean and Jerk - 4, 3

Situps - 20x5

Behind Neck - 6x50#x3

Bench Press - 4x230#, 6x220#, 4x240#

Dorsi Bar Pulldown - 15x90#, 10x120#, 6x150#

Rowing - 15x30#, 10x50#, 10x50#

Military Press - 6x80#x2, 6x50#

Pushups - 30, 22, 22, 20, 20, 30 = 144

1:13:00

Noticing that each workout seems to get 'easier'....not in terms of lifting, but in terms of not feeling dead by the time I'm done. Would that be because I'm not doing enough? Possibly...

Pushups are getting better, man, I never dreamed of ever being able to crank out 144 in between all my other workouts. Obvious that my muscle endurance is getting better. 2 weeks ago I could barely do 50 on the same day as my upper body workouts.

Deadlift is improving too....I know I have limited weight, so I'm stuck with doing lots of sets. Its working though.

Military Press is still the hardest to do....my muscles feel absolutely taxed when I'm done. Don't know why.

Oh, traveling all day tomorrow....but I still gotta work most of the night today.

At least I got someone to drive me. :madpimp:

Hopefully I can get some sleep in....usually I'm wide awake when on the road.

Won't be back till Thursday night. Possibly going to take Friday off...depending on how tired I am.

Didn't touch any junk food for today....hopefully I can keep it up for the rest of the week. :tu:

Down to 243....so my water weight is moving back and forth.

Hard to drink lots while on the road....especially if there is no rest area for 4 hour stretches at at time.

I did very well though....no junk food, tried to always take something healthy.

tired...so no workout today.

back with an upper body day tomorrow.

noticing more definition and growth on my arms.

chest as well.

Sick today....hell of a trip, so I was really tired.

Couldn't even get out of bed today....tried too around 10, fell right back down.

Not a big deal....hopefully I'll feel better tomorrow.

Felt a little bit better today...enough to get in 32 min of gym time.

Various exercises....basically went through my leg day, 10 reps of each, low weight....slowly but surely.

Trying to sweat out this bug...whatever it is.

Hope you feel better soon! :nod:

Hope you feel better soon! :nod:

Me too.

I feel a lot better now....hopefully I'll get some solid sleep tonight. Having a lot of restless nights lately.

I'm looking at buying ZMA....hopefully that will help me.

Jan 21, 2008

Warmup - 5 min

Bench Press - 5x200#, 6x200#, 5x220#

Bicep Curl - 10x40#, 15x40#, 10x40#

Deadlift - 15, 15, 10, 10, 15, 10, 10, 15

Pushups - 20, 30, 20, 20, 20

Military Press - 10x70#, 7x90#, 6x100#

Behind Neck - 8x70#, 10x70#, 7x70#

Dorsi Bar Pulldown - 8x100#, 10x100#, 6x110#

Lateral Pulldown - 8x150#, 6x170#, 8x170#

Rowing - 15x50#, 10x50#, 10x70#

Situps - 20x4, 30

Total Time - 1:10:00

Notes - Military Press is amazingly taxing on the shoulders, but VERY satisfying to do. Even moreso than then bench press.

Amazing how not doing pushups for a week....you lose some of your endurance. I had to force out the last 20.

Jan 22, 2008

Didn't keep a journal today, so everything is from memory.

5 min warmup

30 min on the treadmill

20 sets of stairs

25 box jumps

25 leg extensions - 70#

25 calf extensions

5 min cooldown

55 min total.

Might have forgot something....not sure though.

Jan 23, 2008

Warmup - 5 min

Lateral Pulldown - 10x170#, 6x180#x2

Bicep Curl - 15x40#, 12x40#, 10x50#

Pushups - 30, 30, 20, 10

Deadlift - 10x5x85#

Dorsi Bar Pulldown - 10x100#, 15x100#, 12x120#

Behind Neck - 6x70#x2, 8x70#

Bench Press - 6x200#, 4x210#, 5x220#

Rowing - 10x60#x2, 8x80#

Military Press - 10x70#, 60x80#, 6x90#

Total time - 1:05:00

Really feel my triceps....sore as hell right now.

Need to pick up a protein shake ASAP.....possibly not getting enough protein right now with the strange and hectic schedule.

Strange week.

Had friends suddenly call and tell me they're coming, so I couldn't workout the past 3 days.

Funny how your body craves it once you're into the routine where you workout basically every day, or at least every second day.

30 min on the treadmill

10 min running stairs and doing various plymetric exercises.

Hopefully back to my normal schedule tomorrow.

Military Press - 12x70#, 10x80#, 4x100#

Bench Press - 4x200#, 4x210#, 5x210#

Behind Neck - 6x70#, 10x70#, 6x80#

Lateral Pulldown - 15x100#, 12x110#, 12x150#

Dorsi Bar Pulldown - 15x100#, 12x110#, 10x110#

Pushups - 25, 20, 20, 20, 20

Situps - 15, 15, 20, 20, 20, 10

Deadlift - 50x85#....10x of course

Rowing - 10x40#, 10x60#, 10x60#

Bicep Curl - 15x50#x2, 10x60#

Started taking ZMA 4 days ago....it is helping with my sleep as I feel more refreshed waking up. Due to work, I'm usually up till 3 in the morning, up again at 6, then back to bed till noon. Gets me around 7-8 hours of sleep.

I should start weighing myself too....I was 240 a couple days ago......not exactly where I wanted to be(hoping for 220 by now)...but considering that my clothes fit better than ever before, I won't complain. Should add that my bf% isn't going up either....hopefully we can drop if another few points by the end of February.

If I were in the position where work would allow me to plan meals better....and eat right 100% of the time, I'm sure I would have lost more weight by now. As things are...best thing I can do is stay away from junk food as much as possible.

Having trouble with the bench press as well. I might start a different workout schedule....with rest days during the week, and not on Sunday. Work more on specific muscle groups.

Only thing holding me back is equipment...or lack of rather.

I'll look into it.

Well, to bump this thread....and reading through the first 2 pages, I wonder what the hell I was trying to prove.

I didn't even squat. :cry:

Oh well....

Doing the 5x5 program now, more or less....modified the way I like it.

Squat is currently at 360#

Bench Press at 320#

Deadlift at 300#

I squat twice a week, heavy....so I don't have much time to do the deadlift. So, it gets pushed off until next year. I know lots of people might not like that, but squats are more important to me right now. That'll explain why my deadlift is 60# less. I haven't been doing it for over 2 months now.

I am trying to incorporate the upright row, bent over row, etc, etc....to offset the bench press.

We'll see.

HIIT is fun. Jump squats are killer, especially if you jump onto a 36'' platform. Modified version of the box jump I guess.

Squat day again yesterday....

8x200#, 8x250#, 5x300#, 4x4x360#, 2x15x250#, 2x18x200(IIRC).

Did some Good Mornings too for the first time. I've been having some tightness in my lower back, and they seem to help.

Today, some HIIT and the Bike and Treadmill.

I should take an off-day tomorrow. I had to force myself more than usual today, and didn't have the energy I usually have.

Another squat day today.

4x5x360# this time around. Otherwise, same routine as before, just increase the endurance squats by 1 rep each.

Starting to do Good Mornings regularly, and did Lunges for the first time today. They were harder than I thought. :confused:

Gotta clean up my diet though. Because of the way I've been lifting lately, I've gotten away with eating too much junk food.

:spank:

Bench Press - 4x5x320#....on top of the warmup and endurance stuff I did.

Tried some dumbbell flys for the first time....not bad, I'll probably keep doing them. Dips and Push Press as well.

Felt much, MUCH better today than I did yesterday. Stupid weekends always set me back a few days.

:confused:

Changed things up again....doing the deadlifts again.

3x4x270#.

I could more, but I haven't done them in 2 months now, so no need to hurt myself rushing back into them.

Did some weighted Supine Rows too......lay on the floor with a bar an arm length above you, elevate your feet on a chair or something, and pull yourself up. Killer back upper back workout.

I'm pretty sore right now.....to be expected after the change in routine I guess. Doing stuff that I haven't done in a while, and some stuff that I've never done.

Did some jump squats too, and some HIIT on the threadmill. I need to get a PolarF11 so I can properly keep track of my cardio. Now I'm only guessing.

dang ur really strong!! :tucool::tucool:

what bodyweight are you at?

keep up the hard work. i bet ur deadlift is going to go up like mad now that ur back to it. especially with the squat/bench numbers you have. :bow:

dang ur really strong!! :tucool::tucool:

what bodyweight are you at?

keep up the hard work. i bet ur deadlift is going to go up like mad now that ur back to it. especially with the squat/bench numbers you have. :bow:

225lbs.

I hit 'advanced' in the squat/bench press catagory over at Exrx. My deadlift is far from good though.

Thanks though. :tu:

Squat day again today...

5x5x360#

Time to increase. Next week probably.

Interesting to note....I keep track of all the minutes I work out each day.....total for October was '1088' min. Average of 35 min per day.

Not too bad. :tu:

And another squat day today.....

4x4x370#

Horrible, horrible day. I had to FORCE myself through every exercise.

:bang:

4x4x270 on the deadlifts today.

Taking time....I have back issues that I have to deal with at the same time.

4x4x320 on the Bench Press today.

Did some Thrusters, and power press as well.

HIIT too, as it wasn't a leg day.