veni vidi vici (mt44’s log)

[mightyT44]

Start it off right

Stats:
Age: 18 (in 6 days but w/e)
Height: 5’7.5
Weight: 145lbs
Bf%: 17-19% range (I only have the electronic hand-held one at the gym to use, and those are kinda…well…shitty. But better then nothing)

Basics:
My split
Sunday- Chest /Tris
Monday- Back /Bis, Dynamic ab work
Tuesday- Chest and Tris
Wednesday- HEAVY Leg and ab
Thursday- Chest/Tris/Bis
Friday- Legs/Back/Shoulders, dynamic ab work
Saturday- FREEEE
Cardio:
Sunday- HIIT on treadmill (20 min 2 mi cycle)
Monday- 45 minute Biking (moderate --> vigorous)
Tuesday- Incline work (45 min)
Wednesday- 45 minute Biking (moderate --> vigorous)
Thursday- HIIT on treadmill (20min 2 mi cycle)
Friday- Incline work (45 min)
Saturday FREEEEEE

Nutrition: agua + Carb Cycling via www.fitday.com

Aight, so here’s the story. I’ve been hitting the gym for about a year, and I’m heading off to college this month. I figure why not take a preemptive strike against the Freshman 15?? I’m here to learn how to turn intensity into results so feel free to offer advice, critique, give feedback (positive or critical- just as long as it is proactive). I am ready to be educated!

I have a few goals in mind for where I want to be by December 25th:
Now: 17-19% --> Bf% 13
Now: 8 --> Mile time <7:00
Now (for 8 reps full squat) 185 --> Squat Max (for 8): 200<
Now: 35 Push up max --> (1 minute) >50
*test 1st day back from every de-load (6th week)
Doable?? yup, i do think so.

I have the tendency to over work… 220 minutes a week of cardio is otherwise known as the fast track to going catabolic. However, all my previous sports training has brain washed me into the whole (as my field hockey coach used to lovingly tell us as we ran centuries on the bleachers in 100 degree heat) “pain is your bodies way of telling you you’re doing a good job!” Well, actually he used the word “puking” instead of “pain” but same diff. No complaints, I live for that burn. No such thing as overtraining- just under eating and under sleeping (yea, I'm gonna have to work on those too).

INTRO COMPLETE (whew)

8/2/06
Heavy legs/shoulders/abs
10min elliptical warm up
W-up set: 5/135 -->Full squat 8/165 8/175 8/185, 3 for 195!!!!!!
Straight Leg DLs: 8/105 8/115 8/135
45 degree lunges: 16/10s 16/25s 16/25s
Hamstring curls (single leg): 16/40 16/50 16/60
Leg extensions: 8/90 8/100 10/120

Shoulders 4 ways (all sets for 8 reps)
[Lateral Raise (12lbs) Front raises (12) Narrow grip shoulder press (15) standing reverse flys (8)]x3
* Reps and weight change w/ form

ABS!! Superset it all!!! [hanging legs, cable crunch, penguin, taps] 1 min repeat x3
Hanging Leg raises 6 6 6
Cable crunches 8/90 8/100 8/110
Penguins 10/45 10/45 10/45
Side taps w/ feet raised 20/8 20/8 20/8

7:30 45min spinning class

STRETCH!!!!

Nutrition for the day: high day
Kcal 2,200
P-200g, C-265g, F30g
7am- 1/2c oat bran w/ 2tsp brown sugar and 2cups kashi golean crunch (mmm) w/ 1c skim milk (2 trex, 2 Green tea, 3 RLA, 1 multi, 1 Dandelion root extract)
10:15ish- 4oz skinless chicken breast w/ 1c squash and potato (1 RLA
12:30pm- 4oz chicken w/ ½ c potato, french bread roll, and pb cookie (1 trex, 2 G-tea, 1 Dandelion extract, 1 RLA)
3pm- 4oz chicken w/ 1/2c edamame and ½ c potato (1 RLA)
5pm- pre/post workout iso-agb + grape fruit ([1 scoop + ¼ c juice] x2)
9pm- 1c kashi

Fitday breakdown:
Kcal- 2128
Protein-166g
Carbs (fiber)- 282g (39)
Fat -51g

I’ll get some pics up soon…ah, joy and rapture

 

[SgtSlaughter]

lol... quality right there.

You must have been reading here

WTG Girl... good stuff.

2,200 calories for 145lbs... glad that's your high day cuz I was going to say.. "WHOA, seems high."

Just to let you know if you didn't already... ALOT, well ok... ALL the women here on EF keep their logs in the women's forum. Not saying you can't have it here... just pointing it out if you haven't looked over there yet because they're a friggin' wealth of information there for females.

Otherwise... best wishes and we'll be lookin' out for ya

 

[alex2678]

Good luck with the log and achieving your goals.

And great job on the full squat!!!

 

[*Bunny*]

I moved this over to Women's for MT44 so we can help her & support her.

I figured here she'd get more attention & information from all you ladies.

Good Luck!

Hope you keep this log going. Best of luck with your goals

 

[mightyT44]

8/4/2006

Food
Low day 1600kcal, 190gProtein, 30gCarbs (simple/complex), 80gFat

1-½ c cottage cheese, 1/4c oat bran w/ 2tbsp ANPB (sooo good) [2 GreenT, 1 trex, 1 multi, 1 RLA, 1 dandelion root]
1.5- small apple
2-¾ c chicken salad w/ lettuce and tomato
3-1 4oz (raw) extra lean beef patty w/ ½ c brussel sprouts and ½ c edamame [ 2 dandelion root, 3 GreenT]
4-½ c edamame, 1 scoop iso-agb
5-pre/post workout iso-agb (1 scoop + ¼ c grapefruit juice)x2 [2 RLA]
6- Lettuce and celery (didn’t budget calories well and that sucks)
water- 2G

which breaks down tooo-->
kcal 1574
Protein 152g
Carbs (High GI) 89 (27)
Fat 73g

Today the sweat will be from…
Legs/abs usually shoulders too, but I worked em real well yesterday w/ my fabulous trainer so they are screamin at me today i dig it
*= super set

(Reps/weight)

Ze Legs
--warm up: full squat 1x5@135
45 degree leg press- 8/230 8/320 8/410
*Diagonal Lunge- 16/10 16/25 16/25
*Hamstring Curl (single): 8/40 8/50 8/60
**Calf raises- 12/200 12/250 12/300

** Probably finish higher than this

Abdominals
*Knee Lifts: (incline roman chair) 30 40 50
*Woodshops: (middle, side, side) 30/8 30/8 30/8
(Ab superset I totally jacked from “the shadow project”) 1min bicycles and swim kicks x3

Incline work:
3.5 @10% for 5
4@12% for 10
4.5@15% for 5
4@12% for 10
STRETCH (the above MUST be done in 1.5 hours...shiit)

Then run out the door to doctor’s appt!!!
Looking forward to sleeping in tomorrow, and then going to the pool- the paleness has got to end, daamn.

 

[scorpiogirl]

Welcome to EF, MT44!

NICE first post!!!!

 

[*Bunny*]

(Ab superset I totally jacked from “the shadow project”) 1min bicycles and swim kicks x3

Those really do make ya wanna right?! lol

Nice job on the training mT44!

 

[mightyT44]

Yesterday was supposed to be a rest day...buuuuut; I had the option to train with my kick ass trainer so I took it! Sue me

Anyhow
Decent eating today...I didn't pay too much attention to it but I give myself a 7/10 for timing
Low day --> kcal 1600
190gP, 80gF, 30gC

-9:30am 1/4 c oat bran w/ 2tbsp ANPB, 1 whole egg + 4 egg whites scrambled
-post workout (2pm) 2 scoops isoagb + .2 c grapefruit juice
& deli turkey meat
3:45- 1/2 c edamame w/ 1/2c cottage cheese
5pm- hearts of palm
7:3o pm 1 c green beans w/ portabellas & ~10oz chicken / hella ton of hot red pepper
water- 1 gallon and 10 c

breakin it down to--> 1601 kcal, 174gP, 73gF, 69gC (High GI= ~25g)

I felt cute in my bikini today! Which made being ravenous a bit more bearable (<--me wanting to eat anything that didn't move fast enough)

Training: DA MONSTA SETS- Chest/Bis/Core

4 sets of 3 exercises back to back with a rest after one set is done (reps/weight)

1. Incline DB chest press 12/20 12/20 12/25 12/30
EZ bar front/back 12/15 12/20 12/25 12/25
Toe touches 8/0 10/0 12/0 12/0

2. Incline Flys 12/15 12/20 12/20 12/20
Supinated curls (feet on wall) 12/10 12/15 12/15 12/20
Knee crunches 15/0 15/5 15/5 15/5

3. DB Pullover 12/20 12/20 12/25 12/25
45 degree concentration curls 8/15 8/20 8/20 8/15
Plank knee-ins jump w/ press 12 12 12 12

4. Cable chest flys (downward) w/ seal claps 8/20 8/25 8/30 8/30
Alt. cable woodchops 16/35 16/40 16/45 16/45 (I loved the pull I got from these...I didn't want to stop doing them)
Temple touches 12/20 12/25 12/25 12/20
(done in 51 minutes!!)
STRREETTCH

Aight today: 8/6

medium
1800kcal, 115gC, 200gP, 60gF

- 10am 1/2c oatbran w/ 2tbsp ANPB & 4 egg whites + 1 egg scrambled
- 2pm 3z turkey with tomatoes and 3/4 c yams
-4pm 4oz extra lean beef meat patty
- 7:30pm - marinaded octopus and sushi
water- ~1 gallon
Today: kcal=1532 Protein=144g Carbs/fiber (High GI)=128g/14g (84g) Fat=53g
Not too bad, depending on how long i stay up I might throw in a scoop or two of iso-agb to get the protein up

What I would have normally done today would be chest/tris & cardio. But thanks to some fabulous delayed soreness (my tush hurt when i sat down) and amazing sales at the mall. No training today. No me gusta

2 more weeks till college- WOOOOOO and tough-ass adrenal gland poundage tomorrow! Can ya dig it?

 

[treilin]

Just dropping in to say and looking forward to reading your log. Pretty impressive for a first log and who is also only 18!!!! Looks like you have been reading up a bit.

 

[The Shadow]

(Ab superset I totally jacked from “the shadow project”) 1min bicycles and swim kicks x3

.

LOL