Ok I need a place to track what I'm eating and lifting. I need to eat alot. And alot to you prolly isn't alot to me. My metabloism is crap. Seriously. It sucks. I'm going to try to figure out how many calories I need. I'm going to ask my weight lifting prof to test my BF with some calipers and I'll bring my scale back to school with me next week.

Here's my workout plan:

Monday:
Bench                   4X5
Leg press/ squat     4X5
Curls                     4X5

Wensday:
Bench                   4X5
Deadlift                 4X5
Overhead press      4X5
Upright Rows          4X5
Pull downs             4X5
Curls                     4X5

Thrusday:
Squat/ Leg press     4X5
Leg Curls                4X5


I'm currently not dead lifting or squating. I hurt my back cheering and it kills to do either. I'm afraid I seriously hurt it because its not all the way better yet. I think I'm going to have to invest in a good weight belt. I'm trying to improve my overall strength for cheerleading. Bench really isn't that important outside of my triceps. Shoulder, triceps, back strength and leg explosion are the keys to stunting.


9-26-2007

8am
Workout
Bench press             4X5 175lbs
overhead press         4X5 95lbs
Concentration Curls   4X5 35lbs
Pulldowns                3X5 225lbs

Felt good. Felt strong. Forgot upright rows.


9am
breakfest
1 cup scrambled eggs
1 english muffin
1tbsp pnut butter
12oz skim milk
_____________
Totals
_____________
Calories: 675
Protien : 29
Carbs   : 40


11:30am
Lunch#1
Ham and Cheese sandwich
________
Totals
________
Calories: 400
Protien : 24
Carbs   : 30


2pm
Lunch#2
Hamburger and bun.
Salad with eggs.
__________
Totals
__________
Calories: 400
Protien : 30
Carbs   : 40


6pm
Dinner#1
2Xhamburger
Salad with eggs
__________
Totals
__________
Calories: 700
Protien : 50
Carbs   : 50
(I was doing homework and forgot to eat. when I realized I hadn't eaten I was starving)

8:30pm
Dinner#2
Sandwich.
________
Totals
________
Calories: 400
Protien : 24
Carbs   : 30

Soon
Dinner#3

So I've been staring down the fact that at the end of the calandar year I will be getting a job. I need to apply at as many fire departments as I can. And I need to pass all of the physical requirment tests thrown at me. I mean I could probably pass them now. I could gut it out and get it done. But I want to excell. Stand out and make sure that I knock them off their feet with my conditioning and interviewing.

The tests (as I understand them) include:
Aptitude test.
Physical test.
And an interview.

The interview is the most important, but if I kill the others in the test, which I assume I will the majority of applicants have never had a single fire class. I have had several. I will kill 90% with my interview with some prep interview work and a general idea of what to say at any question that comes up I will murder dudes. And if I murder 90%+ with my physicality I'll be able to write my ticket anywhere I want (within reason).

So with all that in mind I need cardio. I need to knock off fat, I'm not really that worried about that, but with cardio I assume it will happen. If I'm 400lbs but I can run a 4:30 mile nobody will care that I'm massive. But I need to get in great shape.

I figure HIIT will do the trick. once I get started I think I'll be able to master it in under a months time. So I'll give it a shot after I work out everyday and see what happens.

ORIGINAL: chrisshepherd



Here's my workout plan:

Monday:
Bench                   4X5
Leg press/ squat     4X5
Curls                     4X5

Wensday:
Bench                   4X5
Deadlift                 4X5
Overhead press      4X5
Upright Rows          4X5
Pull downs             4X5
Curls                     4X5

Thrusday:
Squat/ Leg press     4X5
Leg Curls                4X5

 
 
I donno man that routine looks like it could use some work.. I mean your only doing bench to work your chest.. Doing it three times a week is fine since its a compound lift anyways,  I have noticed my bench going way high doing it three times a week..   But if your going to work your chest one day then work your chest man..  Your not putting in enough effort with this :
 
8am
Workout
Bench press             4X5 175lbs <-- okay good..
overhead press         4X5 95lbs <-- I guess okay...
Concentration Curls   4X5 35lbs <-- WHY?
Pulldowns                3X5 225lbs <-- Okay so now were working back?  Why were you to scared to hit the chest harder? 
 
"this looks like my old mans routine..it worked for about 1 month... but then he ended up getting no where at all a whole year ignored me then gave up"
 
 
I just think you need to focus a bit more on one area then scattering it up so much... I mean your chest is not getting worked very hard with just bench.. where are the cable flys?  Where are the incline dumbells?  what about the dips? 
 
 
I also don't see any lateral movements for shoulders just over head press's....  
 
 
 
Monday:
Bench                   4X5
Flys                      3 x 10 <-- focus on form not the weight
dips / or decline      3 x 10
Curls                     4X5

Wensday:
Bench                   4X5
Overhead press      4X5
Upright Rows          4X5
Lateral raises front   3 x 10 <-- focus on form not weight
Lateral raises side    3 x 10

Thrusday:
Deadlift                 4X5
Squat/ Leg press     4X5
Leg Curls                4X5
calves                    3 x 15
lat pulls                  4 x 5
dumbell Rows           3 x 10 <-- focus on form
 
 
There we go!! Much better!    no need for curls twice a week man not when your getting a proper back work out.  You can squat 2 x a week if you wish though.. I improvised your training put more focus on the muscle groups the days that your working them.

I can see why if my focus were to get bigger why I'd need more chest work but My main goal is to gain strength for cheerleading. I never lay on my back and push a girl up. So I wasn't really focused on anything other than cheering. But heck I'll give it a shot I mean its not going to hurt anything.

as far as the why on the curls. I want to get stronger. Getting bigger isn't my main goal. But Like I said I'll start adding in those next week but this week I'm gonna finish up my last workout and then get to it.

oh I see.. cheerleaders should not be much of a problem after increasing overall body strength.. Shit I can actually do a double bi pose with my girlfriend sitting on my left bicep and she weighs 120lbs "No joke I can take a picture of it for you lol".. I don't think those girls weigh that much do they? 100 - 140lbs? You should be alright :)


can't wait to see your progress! I did not entirely change your routine around just a few little things.

Yeah the lifting is easy. I could lift a girl into anything. Its the throwing thats tough. if I want to do any advanced stunting I need to get about 30% stronger than what I am now.