Mon Jan 12, 2004
I've decided to try a new routine for my back. It's a six week program and it's supposed to help me develop a strong V-Taper...
Workout 1 was today.... The next 5 back workouts will all be different from this one...
Anyway, here is what I did today: Back workout 1 of 6
Bent Over Barbell Rows utilizing drop sets:
Link
Set One:
Total barbell weight 115 lbs x 6 reps
Total barbell weight 105 lbs x 6 reps
Total barbell weight 95 lbs x 6 reps
Total barbell weight 85 lbs x 6 reps
Set Two:
Total barbell weight 105 lbs x 6 reps
Total barbell weight 95 lbs x 6 reps
Total barbell weight 85 lbs x 6 reps
Total barbell weight 75 lbs x 6 reps
Set Three:
Total barbell weight 95 lbs x 6 reps
Total barbell weight 85 lbs x 6 reps
Total barbell weight 75 lbs x 6 reps
Total barbell weight 65 lbs x 6 reps
Set Four:
Total barbell weight 85 lbs x 6 reps
Total barbell weight 75 lbs x 6 reps
Total barbell weight 65 lbs x 6 reps
Total barbell weight 45 lbs x 6 reps
T-bar Dead lifts using upward pyramid:
Link
Set One:
T-Bar weight 45 lbs x 10 reps
T-Bar weight 55 lbs x 8 reps
T-Bar weight 65 lbs x 6 reps
Set Two:
T-Bar weight 45 lbs x 10 reps
T-Bar weight 55 lbs x 8 reps
T-Bar weight 65 lbs x 6 reps
Set Three:
T-Bar weight 45 lbs x 10 reps
T-Bar weight 55 lbs x 8 reps
T-Bar weight 65 lbs x 6 reps
Incline Bench Isolation Rows Using Drop sets:
Link
Set One:
Dumbell weight 20 lbs x 10 reps
Dumbell weight 12.5 lbs x 6 reps
Set Two:
Dumbell weight 25 lbs x 8 reps
Dumbell weight 12.5 lbs x 6 reps
Set Three:
Dumbell weight 25 lbs x 8 reps
Dumbell weight 12.5 lbs x 6 reps
Wide-Grip Lat Pulldowns Using Static strip sets "to fry the outer lats!"
Link
Set One:
75 lbs x 10 reps
60 lbs x 10 reps
45 lbs x 10 reps
35 lbs x 10 reps
Set Two:
75 lbs x 8 reps
60 lbs x 8 reps
45 lbs x 8 reps
35 lbs x 8 reps
Set Three:
75 lbs x 6 reps
60 lbs x 6 reps
45 lbs x 6 reps
35 lbs x 6 reps
As for my diet, I kept it rather clean. My photo shoot is postponed until the end of the months so I decided to stick with my bulk. I went on www.fitday.com just out of curiosity to see what my caloric intake was....
Here is the breakdown:
Fat: 59 grams / 29% (fat came mostly from almonds, udo's oil & salmon)
Carbs: 168 grams / 38%
Protein: 166 grams / 36%
My diet was as follows:
Meal 1 - Oatmeal with almonds; 6 egg whites
Meal 2 - 1/2 Matix Shake (20 p, 20 c, 2 f); 1/2 scoop whey protein + 1
tablespoon udo's oil = mixed in H2O
Meal 3 - 6 eggwhites; 1/2 sweet potatoe; 1/2 cup green beans
Meal 4 - 4 oz smoked salmon; 1/2 sweet potato; 1/2 cup green beans
Worked out between 5 & 6 p.m.
Meal 5 - post workout shake (25 grams dextrose; 25 grams protein; 5 grams
L-Glutamine)
Meal 6 - 6 egg whites, 1 medium whole egg; 1/2 cup baked beans; 1 cup broccoli
I cheated with 4 oz of red wine with meal 6.... wine is included in my calorie breakdown above...
I'm going to experiment with ZMA today since I'm having problems falling asleep and as per my research ZMA is supposed to help remedy the problem. Hope my $35 investment is worth it...
Tue Jan 13, 2004
I got into a minor car accident tonight. On top of it all it's -25 degrees C outside... The accident was actually my fault. I backed into the back of someone else's car. I was sure the other driver was going to be really rude if only for making her get out of the car in this awful weather, but instead she was really calm and composed, which made me feel even worse than I already did... I've been working every weekend for the last month in my attempt to make some cash for the supplements and all the things I will need for FAME and instead I will be spending the cash to fix this ladies' car... Oh well, at least no one is hurt, so I guess I should be looking at the
situation in a positive light instead of worrying about spending my hard earned cash... At least I am healthy enough to go back to work tmrw. and start over... Not sure why I'm writing this here, but at least now that I've vented I feel better...
My diet today was excellent...
Meal 1 - 2 servings of oatmeal with 1 oz almonds; 1 serving of "greens" supplement and 1/2 scoop whey protein in water
Meal 2 - 1/2 serving matrix shake with whey protein (30 grams prot, 20 grams carbs) and 1 tablespoon flax oil
Meal 3 - 1 med. sweet potatoe with ketchup (4-5 tablespoons); 4 oz smoked salmon; 1 cup broccoli
Meal 4 - 1.5 serving whey protein, 1 spoon udo's oil
Meal 5 - turkey breast slices on a small whole wheat bun
Meal 6 - 6 eggwhites; 2 medium eggs;
My body is very stiff from my back workout yesterday and my Sunday leg workout (STILL) so I opted for some cardio instead... Did 15 minutes incline walk on the treadmill pumping 5 lb dumbells in each hand and then ran at 6.2 mph for the remaining 15 minutes...
Sat Jan 17, 2004
I've decided to really focus on my bulk over the next month and a half. Initially I was planning to hire a pro to help me with my bulk, but the financial consequences of my fender bender are much higher than I anticipated and professional help is not something I can afford right now.
Having said that, I'm doing the next best thing - utilizing training and dieting resources offered for free by those who are in the position to do so. I've done a lot of research in my attempt to find a perfect routine and I think I've found one. Over the next several weeks I will be eliminating a
lot of cardio from my routine and pay extra attention to the intensity of my weight lifting.... I will talk more about my new routine over the next few days, in the meantime here is what I did today as my first workout towards this bulking blitz of mine. Body parts trained today - Quads, Hamstrings, Calves, Abs
10 minutes warm up on a stationery bike
Barbell Squats
Set 1) Total barbell weight - 175 lbs x 12 reps superseted with 10 sissy squats
Set 2) Total barbell weight - 185 lbs x 10 reps superseted with 8 sissy squats
Set 3) Total barbell weight - 185 lbs x 8 reps superseted with 8 sissy squats
Dumbell Lounges (one Leg at a time)
Set 1) 40 lb dumbells - 12 reps
Set 2) 40 lb dumbells - 10 reps
Set 3) 40 lb dumbells - 8 reps
Set 4) 45 lb dumbells - 6 reps
Lying Leg Curls
Set 1) Double Drop Set - 6 reps at 80 lbs immediately followed by 10 reps at
60 lbs immediately followed by 12 reps at 40 lbs (no relaxing between sets!)
Set 2) Single Drop set - 8 reps at 90 lbs immediately followed by 12 reps at
60 lbs (no relaxing between those two sets)
Reverse Calf Rises - 4 sets of 30 reps using body weight
Standing Calf Rises
10 reps at 135 lbs immediately followed by 10 reps at 95 lbs immediately followed by 10 reps at 75 lbs (no relaxing between sets!)
Set 2) Single Drop set - 10 reps at 155 lbs immediately followed by 8 reps at 115 lbs (no relaxing between those two sets)
Swiss Ball Crunches - 4 sets of 12
Vertical Bench Leg Rises - 4 sets of 15
:My diet today was as follows:
Meal 1 - 8:00 - 2 cups oatmeal with 20 almonds, 1 scoop whey protein in 1 cup of skim milk; 2 cups coffee
Meal 2 - 11:00 - 1.5 scoops whey protein in water, 1 spoon unsalted sunflower seeds
workout between 12:30 - 1:30
Meal 3 - 1:30 - post workout shake (40 grams protein, 30 grams dextrose, 5 grams L-Glutamine)
Meal 4 - 3:00 - multigrain bagel with 100 grams FF turkey breast and 1 slice Havarti cheese
Meal 5 - 6:00 a bag of popcorn at the movies
Meal 6 - 8:00 - 2 tablespoons of Peanut Butter with 3 whole wheat crackers and 8 egg whites
My diet was not the greatest today because I was on the run all day....
I really should have had some greens in a couple of my meals, or at least in meal 4 or 5....
Meal 5 was a complete disaster - all carbs and no protein!!!! (BIG NO NO)
Meal 6 I could have done without the crackers and PB....
I hope no one is using my today's diet as a guideline because it is not the greatest one other than the fact that I kept my meals consistent... I'm just writing everything down because honesty is part of the deal here and I know once I post this I will be embarrassed enough to get back on track a.s.a.p.
Sun Jan 18, 2004
Big part of my new workout routine will involve a shocking method called stripping. Before anyone jumps into any conclusions regarding my idea of stripping let me just say that the kind of stripping I'm talking about has absolutely nothing to do with anything practiced outside the gym walls... Not that I would judge anyone for their personal stripping methods, I'm just
saying that my method is completely different. It involves stripping the weights down while performing various exercises without actually stopping the exercise. If anyone is curious to find out more about this method, just go to Nicole McGrath's entry dated Jan. 18 where she offers a detailed description.
Today I was forced to go to work and I did not have time to go to the gym. In fact, it was supposed to be my day off anyway following my leg massacre yesterday. So I'm enjoying the break before my chest/shoulder/tris storm tomorrow.
My diet was rather good today:
Meal 1) - 1.5 cup cooked oatmeal; 1 scoop whey protein in skim milk, 15 almonds; multivitamin
*From now on I will no longer have any almonds in my oatmeal because as a fat source they slow the digestion following several hours of fasting (sleeping). I will still incorporate them in my meals while on the bulk, but not in meal number one.
Meal 2) - 1 scoop whey protein in water with 1 tblsp UDO's oil
Meal 3) - 1 cup plain rice; 2 cups mixed green vegetables; 6 oz chxn breast (cooked as stir fry in 1/2 cup sweet & sour sauce)
Meal 4) - 1 cup 1% cottage cheese; 2 tablespoons peanut butter
Meal 5) - 1 scoop whey protein in water;
ZMA; multivitamin
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