Dave' s Online Journal
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Dave' s Online Journal - 7/18/2003 2:42:34 PM
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blockhead79
Posts: 42
Joined: 6/25/2003
Status: offline
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DAVE' S JOURNAL
Ok... well i have been at this for about 3 months now and figured i would start keeping a little better track of whats going on.
Height: 5 ft 8"
Weight: 172 lb
Age: 24 yrs
Goal: 180 lb by August 2003.
Training:
i am going to use a 3 day split. I am going to do 4 sets increasing weight by 5 each set 12,10,8,6.
Back/Biceps
day 1 - wide grip pull downs, seated rows, shrugs, barbell curls (using the ez curl bar) hammer curls, and bent over rows (using the ez curl bar)
legs/shoulders
day 2 - leg press, leg extension, leg curl, standing calf raise, seated dumbell press, side laterals.
chest/triceps/forarms
day 3- bench press, incline dumbell press, pushdowns, overhead dumbell extension, wrist curls, reverse wrist curls.
i usually work out at night since i work in the day and sometimes have college at night... so i hit the gym around 7 or as late as 8:30. I am going to start running when i get off of work... about 2 miles... i found someone to run with i hope so we will see how often this last. For cardio right now i just do 20 min on the crosstrainer before i work out.
for my diet:
breakfast - 4 harboiled eggs (whites only) 2 eggbeaters scrambled and oatmeal.
mid morning - nitro tech bar (somtimes this is a mid afternoon and i just have lunch early)
lunch - turkey sandwich on whole wheat bread, apple, beef jerky and sometimes pretzels or a pudding cup (fat free)
home from work - can of tuna
dinner - what wife makes... usually chicken with veggies or stir fry
after work out - cell tech and nitro tech.
that is how it usually looks sometimes some varibles like on my days off i sleep in so i dont get that big of a breakfast. Also the nitro tech bars are kinda $$ so i might be trying to find another mid morning snack. I have totally cut all soda out of my diet. (which is awsome since i used to drink at least 3 a day) I do go out for pizza sometimes or eat out. ( me and my wife are in italy.. gotta try the food sometimes).
Well i am thinking about switching to max ot not sure yet... that means i gotta convince my wife to do it to and start going to the gym 5 days a week. Well thats all for now... i will start posting more as i get more info.. any input on the work out or nutrtion would be great. I know i posted most of this same information before just change a couple things. Thanks again for all the motivation and input guys and girls.
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RE: Dave' s Online Journal - 7/20/2003 1:29:58 PM
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blockhead79
Posts: 42
Joined: 6/25/2003
Status: offline
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7/20
Nutrition:
breakfast - instand oatmeal with brownsugar and a spoon full of peanutbutter.
mid morning - nitro tech bar
lunch - turkey sandwich on whole wheat bread apple and yogurt
mid afternoon- can of tuna and some whole wheat crackers, also a couple fig newtons (4)
dinner - healthy choice dinner... chicken and corn and potatos.
muti - vitamain in the morning, cell tech after work out with nitro tech.
Cardio:
3:30 - ran after work - 1.5 miles, walked 1.3 miles.
Workout:
7:00 - legs/shoulders
Leg press - 135x12, 225x8, 315x6, 335x5
squats - 115x12, 135x10, 165x8, 185x6
standing calf raises - 75x12, 90x10, 110x8, 120x6
military press - 45x12, 65x8, 75x6, 85x6
arnold presses - 15x12, 20x10, 25x8, 30x6
crunches - 60
side bends - 70x12, 70x12, 70x12
7/22
Nutrition:
protein shake
foot long turkey breast at subway, sprite, and cookie
yogurt
halubit steak, brown rice
protien shake cell tech
workout:
hammer curls - 20x12, 25x10, 30x8, 35x6
lat pull downs - 45x12, 60x10, 75x8, 90x6
barbell curls - 45x12, 55x10, 60x8, 65x6
barbell bent over rows - 45x12, 65x10, 85x8, 90x6
shrugs- 30x12, 35x10, 40x8, 45x6
seated rows - 45x12, 65x10, 80x8
pullups - 10 half ass ones.. need to work on them
70 crunches
side bends - 90x12, 100x12, 100x8
knee raises - 2 sets of 20
also did a 10 min warmup session on the cross trainer.
7/23
day off still played about 2 hours of basketball
nutrition:
4 hardboiled eggs minus yolks, eggbeaters, oatmeal
turkey sandwich on whole wheat, yogurt, apple peanut butter crackers
can of tuna
2 peanut butter and jelly sandwiches
protien shake and cell tech
< Message edited by blockhead79 -- 7/24/2003 8:08:39 AM >
(in reply to blockhead79)
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