A LIfter's Iron Log...

[ghettostudmuffin]

Saturday, June 11

Well I had a 40lbs concrete block dropped on my thigh from about 5 feet up at work on Tuesday morning. It hit my thigh with it's edge. I had a nice swollen line where it hit my thigh. but I'm a savage and I wasn't hurt. Played it smart though and didn't do any legs. No fallen block is gonna hold me down!!!

Hammer Wide Chest 300x6, couldn't lock out 7th

Seated Barbell Behind Neck Press 105x6, 85x6, 65x7

Cable Triceps Pulldown 100x15, 80x10, 60x10

That was all I did.

My new workout split coming up is gonna look like this:

chest/back
shoulders/arms
legs/lowback
REST
repeat

I'll change exercises each time doing only 1 exercise for 3 sets per bodypart.

Gonna concentrate on smooth even eccentric and explosive concentric. Not worrying about the weight as much on most exercises and really trying to feel it more in the target muscle. Also working on going high rep on most exercises (8-15). Although I'm staying low rep and heavy weight with deads and squats.

 

[ghettostudmuffin]

After reviewing my summer cardio work I have decided that the split I was thinking of probably won't work well for my needs.

Also, this higher rep training isn't doing JACK for my strength or muscle size, both of which I am not gonna lose.

NEW PLAN:

WEIGHTS-

Day 1:

Bench/Hammer Wide/Bench/DB bench-repeat Alternate 5x5 and 3x3
Barbell Full Squat/Leg Press-Alternate 5x5 and 3x3, 1x10-15
Barbell Row/Cable Row/DB row/Hammer Low-row-repeat 5x5 and 3x3
Leg Curl 3x5-8

Day 2:

Barbell Press/Hammer Press/Seated DB/Hammer-repeat 5x5 and 3x3
Barbell Deadlift and DB stiff-legged Deadlift-Alternate 1x5 and 1x3
Weighted Chinup/CAble Pulldown/Hammer High-Row 5x5 and 3x3

Day 3:

Weighted Dip 5x5 and 3x3
Barbell Curl/Seated DB Curl/Preacher Curl 5x5 and 3x3
Cable Pushdown/ Seated One Dumbell Ext./Throatcrushers 5x5 and 3x3
Glute/Ham Raise 3x5

CARDIO-

Day 1
Sprints 10yds up to 100 yds, sprint, walk back sprint 10 yds more etc., Build up to sprinting and jogging back over time

Day 2
Swimming-1 hour, mild to medium

Day 3
Fartleks 2 Laps

REPEAT DAY 1

This PLUS tanning should have me looking good by the end of the summer

 

[ChinkNasty]

by the end of summer? dontcha wanna look good while the summa lasts brotha

 

[ghettostudmuffin]

Well summer is just sorta starting now and it's gonna take a couple months to get looking pretty good lol.

Wednesday, June 15

Standing Barbell Press warmups to 135x5

Barbell Deadlift-280x6

Hammer Behind Neck Pulldown 210x10, 180x8, 160x9

Good Workout.

Well I think I'm gonna hit the 'ol bodybuilding 3x8-12 method for chest, back and arms, but stick to 1x5 and 3x3 for shoulders, low back and legs.

 

[ghettostudmuffin]

Sunday, June 19th

Swam 1.5 hours

Monday, June 20th

Barbell Bench 190x7, 155x10, 135x8-9, limited rest between sets

Barbell Full Squat 135x2, 155x1, 185x1, 205x1

DB Row 50x12, 60x10, 70x8

Seated Leg Curl 60x15, 70x12, 80x10

Bodyweight 208lbs

A buddy of mine in the gym said he noticed I've lost alot of weight which was cool confirmation on what I already knew. 24 pounds to be exact!

 

[ghettostudmuffin]

Tuesday, June 21st

Ran .5 miles on treadmill at 7.4 minute mile speed

Wednesday, June 22nd

Seated Dumbell PRess 55's x7, 42.5's x8, 32.5's x7

Dumbell Stiff-Legged Deadlift 110's x6

Curl-grip Cable Pull-down 180x8-9, 150 x7-8, 130x7-8

Thursday, June 23rd

Ran 10-40 yard sprints

Friday, June 24th

REST

Saturday, June 25th

 

[ghettostudmuffin]

July 24th

Well I haven't posted in my journal for awhile because I haven't felt like it.

Since I started my job it's been almost 6 months and I've lost 32-37lbs depending on which scale I use in the gym. I'm 195-200lbs and BF% is 20% after doing the 4 point caliper method.

My goal is to get to around 10% BF and I would like to get to that at around 175lbs. Based off my calculations that is VERY possible because I would only have to gain about 1 pound of muscle and the rest would be lost fat.

This is the diet I've been using. It's NOT perfect. Actually far from it, BUT it works for me and is something that I can stick to.

Monday-Friday

Meal 1
2 scoop whey protein + 8-10 ounces 2% milk

Meal 2
2 scoop whey protein in water

Meal 3
2 scoop whey protein in water

meal 4
1200 calorie limit, generally either Taco Del Mar beef super burrito and coke, Ivar's 4 piece fish and chips and medium pepsi, Arby's Big Montana roast beef sammich and medium pepsi, or Sahara personal pepperoni, olive and mushroom pizza and pepsi

meal 5
2 scoop whey protein in water

Weekends-Same protocol, but meal 4 can be from anywhere and does not have a calorie limit.

Meal 4 is what keeps me sane and happy. Daily weekday calorie total=2350 which is about perfect for me considering 195x12=2340. Weekends total probably 2500-2750. Generally a real restaurant type meal.

Protein 220-250 grams per day

Carbohydrate guestimate=75-175 grams per day

fat=50-75 grams?

Meal 4 is eaten after my workout.

Like I said, not an ideal diet by a long-shot, but I don't claim to be a bodybuilder and there's no way in hell I could maintain a totally strict diet. I also have little patience for food preparation.

It's a matter of calories in vs. calories out and happy taste buds.

I'm also taking Sci-Fit Thermogen 2 EFX fat burner once in the morning Mon-Fri as well as a quality multiple vitamin/mineral twice a day.

My exercise schedule is as follows:

Monday
Indoor rock climbing=1-1.5 hours
Exercise bike=20 minutes at 75% of max BPM=150bpm

Tuesday
Chest/back=30-45minutes
track sprints 10x40yds MAX effort

Wednesday
REST

Thursday
Leg Day=30-45minutes
Treadmill=20 minutes at 4mph and 5 incline

Friday
Indoor rock climbing=1-1.5 hours
Exercise bike=20 minutes at 75% of max BPM

saturday
Shoulders, triceps, traps=45minutes to 1 hour
Track sprints=sprint ladder-1x10 up to 1x100 MAX effort

Sunday
REST

SO, lots of activity, calorie reduction and thermogenic equals pretty damn good fat-burning.

GOALS=Bodyweight 175lbs at 10% BF, waist 32-34

 

[ghettostudmuffin]

July 25th, 2005

Indoor rock climbing (bouldering)

1 hour, finally beat a underhanging V3 I've been working on for a month, technique is improving and I've gotten some valuable tips

After the climbing I did a very basic campus board set, match, 1 hold up right arm, match, 1 hold up left arm for 5 rungs up and 4 rungs down

Then did 9 perfect pullups on a grip pullup board

Then did 30 minutes moderate cardio on exercise bike


Campus Board Training
Will campus for 1 set working 2 different styles (strength and power) before main bouldering workout on Friday(explosive, matching up) when hands maximally rested and after bouldering workout on monday(strength, laddering) when hands adequately rested

1 set pullups at the very end of each workout always

Goals for campus board: match up every other rung explosively to top and then down again and climb up alternating arms every other rung up and down while locking lower arm in full flex while raising other arm again.

Be climbing V5's and possibly V6's routinely within 1 year

 

[ghettostudmuffin]

8-13-05

Current bodyweight is 185lbs. BF% is 18.4.

I lost 4.5 pounds last week which is too much. I am upping my calories to around 2700 per day, and decreasing my cardio to 2 sprint workouts per week and one 30 minute cardio session at 80% max heart rate.

Current workout regimen:
day 1-rock climbing 1.5 hours
day 2-weights and track sprints 1.5 hours
day 3-rock climbing 1.5 hours
day 4-weights and incline treadmill cardio 1.5 hours
day 5-rock climbing 1.5 hours
day 6-weights and track sprints 1.5 hours

for a weekly total of 9 hours intensive exercise not including my very physical job.

Current diet:

meal 1
1/2 cup oatmeal 150
1 cup strawberries 50
1 cup lowfat milk 110
11 egg whites, 1 whole 260

meal 2
1 scoop protein 125
1 tbsp Barlean's Lignan Flax oil 110

meal 3
2 slice Ezekiel bread 180
1 can tuna guy's tuna 350
1 navel orange 100

meal 4
1 scoop protein 125
1 tbsp lignan flax oil 110

meal 5
1 bottle juice 275
2 scoop protein 250

meal 6
1.5 cups lowfat cottage cheese 300
1 apple 100
1 tbsp fish oil 80

Daily caloric total 2675
carbs 200
fats 60
protein 250

This is a decent jump from 2300-2400 calories a day that I've been eating the last 2 weeks, but I figure if I lost 4.5 pounds last week and 3-3.5 pounds the week before then I am burning like 4000 calories or more per day. I work a very active landscaping job plus exercise for 1.5 hours every night except Sunday where I take a needed rest day. I figure I should "slowly" lose weight on this caloric total, but since my macronutrients are excellent I figure this amount of calories is not excessive considering my occupation.

My waist is down from 41" to a current 35.75" upon waking.

 

[ghettostudmuffin]

8-21-05
5:00 PM
Going to workout in a few. Will check weight and bodyfat %.

Current diet:

Breakfast
1/2 cup oatmeal
1 cup lowfat milk
1 cup berries
10 egg whites, 2 whole
1 tbsp brown sugar


Snack
1 cup vanilla yogurt
1 tbsp L-glutamine
1 tsp flax oil

Lunch
2 slice multi-grain bread
1 can tuna
1 orange

Snack
2 slice multi-grain bread
1 tbsp almond butter
1 tbsp jam
1 tbsp L-glutamine
1 scoop protein powder

Post-workout
2 scoop protein powder
1 glass juice

Dinner
1 chicken breast
4 oz pasta
2-3 tbsp BBQ sauce
1 tsp fish oil

Snack
1 cup lowfat cottage cheese
1 apple

Daily total

Calories=3800

protein=265
carbs=370-390
fats=75

Actually I'm eating quite alot, although because of the food it is it doesn't feel like it.

Seem to be still leaning out. If I bulk a little off this amount of food then that's ok because I lost alot of muscle dieting too fast and too strict considering my previous size and the very physical job I do.