ok enough f---ing around: training log

[Yarg!]

Well, I have been out of action for 2.5 months cuz of laziness and school exams, but that shit ends now.. Summer is just around the bend and its now or never to bulk/tone up (and martial arts is starting soon). Its time to kill that shit, and if i keep a log i know it can definately help with a little problem I have called "motivation".. OK, lets do this shit:

Current weight 170lbs, (God.. I suck)
5'8.5-9ish
Diet Goal: -5 percent BF, get six pack again, 40 %protein, 40 carbs % , 20 % fats, get Eva Langoria to feel up my abs, 10lbs of muscle?

Monday (May 1st): START

Basic schedule
6AM:Get up
7AM-8 Get ready for work
9-4 Work

Breakfast:

Oatmeal
1 scoop protein shake + strawberrie, bananas, handful of nuts


Lunch:

Roast beef Sandwich, Pudding, a fruit of sorts
Cup of OJ

Dinner:

Pasta/salad/baked chicken/ whatever high protein low fat stuff I feel like cooking/ rice, orange juice, etc

Read
Sleep


Gym Routines:

Pre Workout Meal:
Bag of nuts
Vector Energy Bar

Warmup routine for all three weight training days
15 minutes stretch
2x8 pullups
2x15 knuckle pushups
20 minutes on punching bag after weight lifting
(Abs will get worked during Martial Arts)

Chest Day

Bench Press BB 5x3 (Current 165 3x8, 205 1RM- Goal by June 225 1RM)
Incline DB press 3x12
Flies 3x12-15
Triceps: 5x3 CloseGrip Bench
Skullcrushers 3x12
Pulldowns 1x12-15
Protein Shake
Water, water, water

Backday


Sumo Deadlifts 5x3 (205?)
BB Rows 3x10-12
Pulldowns 2x12-15
SLDL 2x15
Shrugs 3x12
BB curl 5x3
Preacher curls 3x12
Hammer Curls 2x12
Various Rear Delt stuff

Leg Day

10, 8 Squats, 5x3
Lunges 3x12
Leg Extensions 3x12
Military Press 5x3 (140lbs)
Front Raises 2x12
Arnold Press 2x12
Side laterals 3x12

Monday
Morning Jog (7-8KM)
Martial Arts in evening
No weight training

Tuesday
Morning run: 3km Sprints
No martial arts
Chest day

Wednesday

No jogg
Martial Arts
No weights

Thursday

Morning run: 7-8KMS
Martial Arts
No weights

Friday
Morning sprints: 3KMs
Weights: Back/Biceps

Saturday
Off
Off MA
Off Weights

Sunday
Morning run: 4kms (Hills, hills and more hills)
Weights Leg Day


Before and after pictures coming soon. Hopefully this routine can incorporate muscle growth and fat burning + stamina all at once.

END DATE: July 1st, 2005

 

[d3track]

hope it goes well
off the bat though, looks like you need more food

 

[Yarg!]

Hmm... I know I will get atleast my body weight or higher in protein grams, but since I'm burning up calories like crazy, I think I can stuff a few slices of pizza during lunch without screwing up the balance too much.

 

[d3track]

i only see the three meals, thats gonna be a lil hard to get 170g protien in those three, IMHO

 

[Yarg!]

You're very right. Man, I work at a warehouse so breaks are few and far between, but Ill try to squeeze in some cheese sandwiches, salades, etc. What do you recommend for light meals?

 

[majutsu]

Good luck! I agree on the food thing. Cold chicken in tupperware is good, and sandwiches are always good for in between snacks.

 

[caseygabriel]

In a pinch tuna and hard boiled eggs work for me. Good Luck!

 

[d3track]

You're very right. Man, I work at a warehouse so breaks are few and far between, but Ill try to squeeze in some cheese sandwiches, salades, etc. What do you recommend for light meals?

yeah
if can take a couple five minute braks to throw down a sandwhich and thing of milk, that will help alot
beef jerky is a nice quikie, although high in sodium

 

[swordfish151]

Not enough food chier..especially if you want to gain muscle...if you only have minutes for a break try dowing a protein shake

 

[Yarg!]

Update: paycheques FINALLY cleared so now I finally have money to pay for this shit. Gonna sign up for MA today, and hit the gym for some chest day..and maybe jogg a bit. Then its shopping time!

 

[Sub-Zero]

dude you arnt eating anything...

between those meals try and get food in, if ur at work bring a batman lunchbox and bring like anpb sandwhiches, bags of almonds, and the other stuff mentioned like tuna, eggs, beef jerky to have between those meals

 

[Yarg!]

oh yeah for sure man.. im gonna do some major shopping tmr..and i'm buying new protein.

 

[FreakMonster]

Man your never going to get down to 5% with that diet. You need to be eating 6 times a day. When your body goes without any food for more than 4 hours your blood sugar levels start dropping and you start gaining fat and losing muscle. I'm assuming you eat dinner at 7:00? Well if you don't eat again until 7:00 the next morning your body has gone without any food for 12 HOURS? Imagine how much muscle your losing and how much fat your gaining during those 12 hrs. You body is in a total catabolic state and your blood sugar levels are way down. What happens when you get up in the morning and eat a big breakfast after 12 hours your blood sugar levels shoot straight up once again gaining more fat. So essentially your blood sugar levels day in and day out are going up and down like a roller coaster. You need to stabilize those levels out more by eating every 3 to 4 hours.

 

[BlondBomber]

You're very right. Man, I work at a warehouse so breaks are few and far between, but Ill try to squeeze in some cheese sandwiches, salades, etc. What do you recommend for light meals?

I used to work in an electrical warehouse, so I know how you feel/are coming from.
Is it possible for you to find other employment?
I ask because I had to come to terms with the fact that working in a warehouse is not compatible with any serious attempts at weight lifting.
Having a sore back or legs when I was trying to shelve 100 lbs reels of wire was not cutting it.
I don't know your situation, so it's just a suggestion.

 

[Yarg!]

Yeah i know what u mean man.. but i have some ways to over come this: proper sleep, cardio in the mornings, and a hearty breakfast.
this was my meal today:

cereal, protein shake - 30 Grams
4 hrs later, lunch: chicken, rice, veggies, jello and energy drink: 30 grams
3 hrs later, baegel, cheese, protein bar - 20 grams
dinner- hamburger, milk, veggies - 35 grams

total 115 grams.. not bad cuz i didnt gym it or martial arts it today. tmr .. there shall be more! *raises finger in the air*

tmr meal plan: cereal, protein shake, banana
lunch: chicken salad
meal: turkey , cheese sandwich
dinner; burger , maybe protein shake?

150+