finally being active

[superspud]

Alright so i've been lurking and a plat member for almost a year and havn't done anything on here and i'm getting back into lifting after not doig anything for almost a year. and correct diet starting on monday

Trex and Yohb DF to help get rid of some excess i have floating around.

GNC creatine monohydrate - 20g/day

oh yeah and a boatload of water. :-/

heres the schedule starting monday.

abs every other day.. still havn't decided on this yet. and cardio goig to try for everyday

this workout is a copy of leflers he was kind enough to explain to tme.

4 sets rotating 3-6 reps and 6-12 reps each week?

mon: chest & tri
tue: back & bi
wed: legs
thurs: delts
fri: off
sat: repeat

I'm 20, 5'8 and around 160ish BF's around probalby.. 14%.. wrestled in high school and senior year i was 8% but alot can change since then

Looking for help as always and in 2 months i'll post before and after. right now my cam makes things look wayyy embarrsing.

 

[superspud]

2/23

got trex today took it around 6. got a headache around 7.. i took it with some chicken and grape juice. lift at 8... had a headache since 8.. and its 9 now.

run down.
monday was a chest day not really arms
dec dumbell bench
140x10 4 sets

inc dumbell bench
110 x 10 4 sets

flat dumbell bench
120 x 10 4 sets

pec dec
105 x 10 4 sets (yes i know i'm a pussy)

leg lifts w/ 15lb weight
15x4

50x 2 sets of crunches


cardio for 10 mins (yes again not alot i know)

 

[superspud]

2/24

8:30amish
woke up make 3 scrambled eggs and had some grape juice and took 1 trex to start the day.

had a couple mini bluebarry muffins in the office.. tiny little suckers pretty good not sure on the carb/fat or anything

~12-1ish
lunch time.. had a couple pickle spears, and a sandwitch ham.. and munster cheese on wheat bread.. and some honey mustard.. weird but good.
since i didn't feel anything at all from the trex this morning i decided to give two a shot and see what happens.

wasn't hungry at all at 5pm when i left the office

7:15ish time.. mixed some creatine monohydrate with just water.. drank it up. had a snack.. some string cheese and a thing of dannon light fit carb control strawberry yogert

8:20.. got to the gym.

Baaaack day.

first time ever doing dead lifts
135x10 4 sets

pull ups.. been ages
3x8.. struggled on the last couple

seated row machine thing.. each arm depended.. can't remember name..stupid brain fart
160x10 4 sets

lat pull down
120x10
105x10 3 sets

cardio.. 15 mins.. started out walking for 2 mins.. then started to run.. ran at 5.. then hit 6.... after a minute checked my heart rate.. 186?! wtf slowed down to 4.5 2 mins later.. check heart rate on machine.. 164? slowed down to a jog at 4.. high 150's till the end

i'm not a pro on trex but i didn't think keeping my heart rate around high 180's for 10-15 mins is too healthy :-/ input help?

now off for a chicken brest, salad with light dressing and some milk

 

[superspud]

5/25

great sleep. went to bed early around 11:30 and woke myself up around 7am.

breakfest.. kinda slacked this morning.. 2 bowls of certial w/ 2% milk and 2 glasses of V8 splash.. tropical? took one trex and off to work with 15g of creatine in a waterbottle to drink on the way in.

12-1ish.. lunch time
had a can of soup, and a can of chicken breast.. and some more v8splash.. poped 2 trex..

seriously i'm not noticing any effects on trex. day 3 of trex too.

got home around 7. had 10g of creatine some yogert lifted at 8.

leg day.

squats..
140x10 x 4

calf raises
90x10 x 4

leg curls
80x10 x 4

leg extensions
80x10x4.. yes i have chicken legs right now :-/

abs.

50x2 situps.

abs--leg extensions?

20lb dumbell x 10 x2
same but failed on 8

now for more chicken and bed.

 

[superspud]

rest day.. backs way sore :-/

 

[superspud]

2-27..

m1t and 4ad came in.. took a dose and then skiipped my work out.. went to see a AHL hockey game. oops.

 

[superspud]

2/28

breakfest

2 eggs
2% milk with rice crispy cereal
2 things of trex
10mg of m1t
2 squirts of 4ad

snack.. protien bar

lunch time
hot dog
some chips and salsa
2x more things of trex

didn't eat anything till 6 or so.. came home.. grab a canned chicken breast ate it.. 30 mins later went and lifted

work out was good.. but felt like shit during the whole thing. probably due to not eating eough through out the day.


now 8ish and time for food.