Mike's Journal
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Mike's Journal - 3/5/2005 6:45:20 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
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Well now that its coming down to spring training for football i thought it would be good to write down my "adventures of the gym" on this website. Ill give you some background before i go on with this journal.
WEIGHT:253
HEIGHT:6'2-i just found out i grew in the nurses office first period woot!
BENCH:275.5 at max, usually 235 every monday, i only like to find out my max every 2 weeks, because my shoulders cant always take the weight every monday.
SQUAT:305 every time i do legs, but the highest ive ever done was 3 weeks ago i put up 352.5 which was great for me.
I have very strong triceps, but i dont focus on biceps, becuase i am a lineman and i need to push not pull. But i still do biceps every saturday with my triceps, just less focused on.
I have a well balanced diet, ill give you a regular day: how about what i had last Thursday?
MORNING:cream of wheat(regular) with 2 cups of cheerios. 2 cups of water and one cup of orange juice.
MID MORNING:2 apples and a pear. A glass of water, and one orange juice(only 4 oz though)
LUNCH:Grilled chicken sandwich with honey wheat bread, a salad w/ no dressing(worst salad of my life!) and 12 oz of nestea.
AFTER WORKOUT:protein shake(cytogainer- rocky road by cytosport) and half a pb sandwich on wheat bread.
DINNER:Chicken with brown rice(great with no trans fat butter!) and a cup of snow peas.
BEFORE BED: protein shake with apple and grapes.
PS:during workout i usually have 3 20oz glasses of water. I am thinking of taking a gallon of water around with me everywhere, but its a pain to have in school, i like to bring 20oz bottles. But i am always filling them up, which is a pain as well.
Alright i just have another post for my saturday workout im a few hours. Be good, and keep working hard.
-Mike
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RE: Mike's Journal - 3/5/2005 7:07:23 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
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FIRST DAY, FIRST WEEK
well it is now 10 o'clock in the morning of March 5, 2005. On Saturday i usually work out at 12, but this morning i had a doctors appointment at 8:15 til 8:45, after that i went straight to the gym to work on my arms.
WORKOUT:
preacher curl: 3x-8 reps 115
dumbells:(standing)- 4x-12 25's with each hand.
dumbells:(sitting)-3x-8 30 with each hand.
Forearms pull-up:4x-10, 20's with each arm.
tricep pull-down:65lbs 2x-10, 70lbs 3x-8, 85 lbs 2x-4 PS this is with 2 HANDS.
tricep pull-down:ONE HAND: 45 2x-12, 50 4x-8
tricep bench: 3x-10 125lbs
ABS: crunches, leg lifts, ab pushdown with 50 lbs restitance, it was a short ab day only lasting 17 minutes.
Cardio: 10 mins treadmill, 5 minutes bike.
WORKOUT LASTING: 52 total minutes.
i didnt have a big, nice breakfast because i had to fast because i was getting blood done at the doctor. So she told me before i worked-out to have carb countdown, which i can get at CVS before i workout.
So thats what i did, it has 100 calories, 17 from fat, 1g sugar, 17g protein, 4g carbs, and 30% calcium with 75%vitamin A. Oh and also 27% vitamin c. So it was a good, healthy little lowfat yogurt smoothie before the gym.
When i got home alittle bit ago, i had 1 egg white one a wheat muffin. And a protein shake with 1 apple and 6 ice cubes, and a teaspoon of pb, all natural from mrs. greens not that fake store sh*t.
LUNCH:Tuna sandwich on wheat bread.
AFTERNOON SNACK:Salad with raisins in it.
DINNER: Salmon with yams and whole grain rolls.
No dessert for me tonight, im stuffed and its only 8:30pm
WATER INTAKE TODAY:4.7 liters.
-Mike
< Message edited by Bigmike77 -- 3/5/2005 5:29:52 PM >
(in reply to Bigmike77)
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RE: Mike's Journal - 3/5/2005 8:03:00 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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O YES!, i wanted to post a regular week at the gym, sorry i forgot.
Monday:CHEST
Tuesday:BACK
Wednesday:LEGS
Thursday:SHOULDERS
Friday:OFF
Saturday:ARMS
Sunday:OFF
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/5/2005 8:11:02 AM
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andy
Posts: 1432
Joined: 8/21/2004
From: Ohio
Status: offline
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why you check your max every monday ?
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
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RE: Mike's Journal - 3/5/2005 11:31:18 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
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I would, but my shoulders cant take all that weight ever week, because a year ago i dislocated my right shoulder 2 times.
-Mike
(in reply to andy)
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RE: Mike's Journal - 3/5/2005 11:36:49 AM
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andy
Posts: 1432
Joined: 8/21/2004
From: Ohio
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no im saying why would you check it every week. I never heard of someone check it that often. Most often I have ever heard of is once a month. I do it once every 2 months, its not good to check your max so often.
_____________________________
We should live our lives as though Christ was coming this afternoon. - Jimmy Carter
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RE: Mike's Journal - 3/5/2005 5:25:29 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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ooo, my bad, umm i dont really know why i do it so often, but when i started working out, my friends dad who works at my gym told me to check it every 2-3 weeks. And i just stuck with it, i dunno maybe i do need to push it back to about 3-5 weeks. Thanks for the help.
-Mike
(in reply to andy)
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RE: Mike's Journal - 3/6/2005 8:59:52 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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SECOND DAY, FIRST WEEK
I woke up at about 945 today and made an egg white omlete with honey wheat wedge. I went to the gym and did all cardio and abs today. Usually i take off friday and sunday, but i wanted to do some running today.
ABS:75 crunches, 50 leg lifts, 50 weighted crunches, and 70 weighted twists on a ball.
CARDIO: 15 minute stairstepper, 10 minute running on treadmill with 7.o speed, 5.8 incline, and 20 minutes on elliptical.
WHOLE WORKOUT:1 HOUR, 3 MINUTES.
EATING PLAN
BREAKFAST: egg white omlete on honey wheat wedge, apple and grapes. 3 glasses of 16 oz water.
LUNCH:(right now)- tuna on spicy wheat wrap. Iced tea. Salad with 2 tablespoons of italian dressing.
PS.this is my 2nd week of cutting and i have lost 2 pounds. Now 253, when started at 255.
MID-AFTERNOON: Oatmeal with apple and banana mixed in it.-protein shake with grapes and 6 ice cubes.
DINNER:I will have-chicken burger grilled(george foreman) and creamy corn and pea-pods.
DESSERT:4 cups of kettle pop corn-94% fat free.
-Mike
< Message edited by Bigmike77 -- 3/6/2005 1:58:05 PM >
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RE: Mike's Journal - 3/7/2005 2:48:00 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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THIRD DAY, FIRST WEEK
Well hello everybody i just got back from the gym, and this is a great time too update.
START:4:22PM
END:5:31PM
CHEST TODAY!
Bench: warmup-1 set, 30 reps, 0lbs
145:12reps
165-12 reps
185-10 reps
215-2 sets of 8 reps
235-6 reps
250-4 reps
Incline press-free weight
45's-10 reps
55's-8 reps
65-6 reps
80-4 reps
100-2 reps
Chest press-free weights
55's- 10 reps
70's-8 reps
85-6 reps
110-2 reps
Flys-cables
90-2 sets of 10
110-1 set of 8
Flys-free weights
60-10 reps
80-8 reps
90-6 reps
no abs or cardio.
My diet was great today.
MORNING:Oatmeal with banana cut up into it.
MID-MORNING:Protein shake in water with no ice.
LUNCH:Salad, and tuna sandwich on honey wheat roll.
MID-AFTERNOON:Protein shake in milk, apples and peanut butter, with 6 ice cubes.
DINNER:Pork chops, with rice pilaf and snow peas.
no dessert.
Thats all for now.
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/8/2005 1:55:57 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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FOURTH DAY, FIRST WEEK
Today was a back day, i started at 3:36pm, and ended at 4:38pm
LAT PULLDOWN-STRAIGHT BAR
100 pounds-20 times(warm-up)
140 pounds- 2 sets of 6-10 reps
150 pounds-3 sets of 6-8
CURVED BAR
150 pounds-2 sets of 8-9
165 pounds-2 sets of 6-8
180-2 sets of 3-4
LAT PULLUP
145-2 sets of 5 reps
160-1 set of 6 reps
180-1 set of 2-4 reps
MIDDLE BACK PULLUP
200-1 set of 10 ten reps
215-1 set of 8 reps
235.5-1 set of 4 reps
MIDDLE BACK PUSHUP
no weight-5 sets of 15reps
LAT ROW:
145- 2 sets of 10 reps
185-3 sets of 4-8 reps
no abs today
15 minutes of low speed, high incline on the treadmill.
my diet today was good.
I had 4 liters of water throught the day, more tonight(probably half a liter)
MORNING: cherrios in low fat milk.-3 cups of cheerios.
MIDMORNING:protein shake with water, and no ice.
LUNCH:Tuna and snow peas on a white bread roll.
MIDAFTERNOON: protein shake with 6 ice cubes and 30 grapes, and one tablespoon of pb.
Dinner: Hamburger with 2 slices onion and 2 slices tomatoe. No dessert.
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/9/2005 4:25:27 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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FIFTH DAY, FIRST WEEK
LEGS
START:4:02pm
SQUAT:
200 pounds-1 set of 12 reps
250-1 set of 8 reps
275-1 set of 6 reps
315-1 set of 4 reps
LEG PRESS
350-2 sets of 8 reps.
480-1 set of 6 reps
520-2 sets of 4 reps
580-1 set of 4 reps
CALF-RAISE
210-2 sets of 7
250-3 sets of 5
280-1 sets of 4
LEG EXTENSION
200-2 sets of 10 reps
225-3 sets of 8 reps
END-5:13PM
DIET TODAY
Morning: 2 egg whites, 3 pieces of wheat bread. And one apple.
Lunch:protein shake, with apple. Tuna on wheat pita bread. 2 tablespoons of mayo on it.
After workout: Protein shake with grapes, pb, apple and 8 ice cubes.
Dinner: Piece of medium rare steak, 1 cup rice pilaf, and 2 cups of creamy corn.
Dessert: strawberry smoothie.
3 1/4 liters of water, and one vitamin E/C pill(s)
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/10/2005 2:50:15 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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SIXTH DAY, FIRST WEEK
Today was shoulders today.-START:4:03pm
STANDING MILITARY PRESS:
110-1 set of 8-10 reps
125-2 sets of 6-8 reps
145-2 sets of 4-6 reps
160-1 set of 2 reps
MILITARY DB PRESS
40's-1 set of 8 reps
55's-2 sets of 6 reps
60'2 sets of 5 reps
SHOULDER LIFT:
70's-1 set of 10 reps
80's-3 sets of 6 reps
ABS
75 leg lifts
50 crunches
25 weighted crunch(10 pounds)
30 leg-ups
15 weighted leg-ups(20 pounds)
CARDIO
17 minutes bike
15 minute walking on high incline treadmill
END:5:18pm
DIET:
I need to lose 2 pounds, so i went on the OJ diet. Im going to do it today, and tomorrow and see what happens. I dunno if its going to work, by why not try it.
-Mike
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RE: Mike's Journal - 3/11/2005 7:52:26 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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SEVENTH DAY, FIRST WEEK
today was a very slow day. I did alittle bit of cardio and my triceps only.
TRICEP BENCH
135-2 sets of 8
155-3 sets of 5-6
PULLDOWN
65-2 sets of 6 reps
70-1 set of 4 reps
80-1 set of 2-3
27 minutes of treadmill
13 minutes bike.
The diet today:
MORNING: 2 egg whites, on a honey wheat roll. And a bowl of cheerios with no-fat milk.
MIDMORNING:protein shake with water.
LUNCH: salad, no dressing, american cheese on whole grain roll.
MIDAFTERNOON:protein shake with milk, 8 ice cubes, pb, and an apple and 1/2.
DINNER: Pork chops with rice pilaf.
DESSERT:3 cups of honey nut cheerios.
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/12/2005 7:58:08 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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FIRST DAY, SECOND WEEK
OFF-DAY
Today is an off-day, and i really needed it. Last night was crazy, so im luckly i dont workout today.
Im putting my diet in now, because i wont be home til tomorrow around 2pm, so i wont be able to get to my computer.
BREAKFAST:4 egg whites on a 2 whole grain bagels.
MIDMORNING: 2 cups of honey nut cheerios in skim milk.
LUNCH:Tuna fish with 2 tablespoons lite mayo, on a wheat pita bread.
MIDAFTERNOON:2 apples, and a salad.
DINNER:2 cups of pasta, with grilled chicken.
DESSERT: apple pieces, banana pieces, honeydew pieces, and pear pieces mixed together in low fat, high protein berry smoothie. Made with skim milk, alot more calories than i would have but w.e ill run it off.
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/13/2005 2:27:44 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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SECOND DAY, SECOND WEEK
Today i woke up with a nice 101.3 temp. So i did not go to the gym today. What i did do, was i ran outside with 2 sweatshirts, and 3 pairs of sweatpants. I was trying to sweat the cold out. Which i did hear worked. So i ran uphill and downhill for 1 hour in the morning, and 1 hour at 2:15PM. My meal plan today is now:
BREAKFAST: Whole wheat bagel, and 2 egg whites. 2 glasses of orange juice, and one packet on banana oatmeal.
MIDMORNING: 2 glasses oj, and one pear.
LUNCH: One packet of cup-soup(chicken noodle), and half a tuna fish sandwich.
MIDAFTERNOON: packet of soup, same as lunch, with an orange.
DINNER : Grilled chicken tossed in egg noodles.
DESSERT: 2 cups of jello.-cherry flavored.
(in reply to Bigmike77)
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RE: Mike's Journal - 3/14/2005 4:47:08 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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THIRD DAY, SECOND WEEK
CHEST- today was a chest day, i worked it very well.
BENCH:
0 pounds, 1 set of 20 reps
175 pounds, 1 set of 10
185, 1 set of 8
205 pounsd 2 sets of 4-5
225-1 set of 4
230-1 set of 2.
DB BENCH:
55 pounds, 1 set of 10
65- 1 set of 8
75- 1 set of 6
DB FLYS:
40 pounds, 2 set of 8
50 2 sets of 6-7
ISO CHEST-DUMBELL
50 2 sets of 6
60, 2 sets of 4.
NO ABS, 27 minutes treadmill.
DIET TODAY
BREAKFAST: cup of low fat yogurt, banana flavored. 1/2 cup of honey nut cheerios.
MID MORNING: Half of a honey wheat wrap, with tuna and lettuce.
LUNCH: other half of the wrap, and a salad.
MID AFTERNOON: protein shake with water, 7 ice cubes, and a tablespoon of peanut butter.
DINNER: Piece of chicken with 1/2 rice pilaf and 2 cups of snow peas.
DESSERT:1 packet of walnut oatmeal.
-Mike
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RE: Mike's Journal - 3/16/2005 2:39:08 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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FIFTH DAY, SECOND WEEK
I am still alittle sick, but alot better since my doctor has given me some antibotic, that has helped alot. I decided to go to the gym since i went to schoo l today and i was feeling up too it.
BACK:
LAT PULLDOWN:150 3 sets of 6
160 1 set of 6 reps
170 2 sets of 4 reps
MIDDLE BACK PUSHUP
5 sets of 25
that was it, it was a very VERY light day.
I also did 50 minutes running on the treadmill.
DIET TODAY
BREAKFAST:
4 egg whites, and 2 cups of green grapes.
MIDMORNING: protein shake with water and banana mixed in 4 ice cubes.
LUNCH: tuna sandwich on honey wheat roll.
And 2 cups of salad.
MIDAFTERNOON: Protein shake in skim milk, withan apple cut up into it, 8 ice cubes.
DINNER: Grilled chicken on whole grain roll.
DESSERT:nothing
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/17/2005 6:31:44 PM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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SIXTH DAY, SECOND WEEK
happy saint patricks day!
Today i did cardio and abs at the gym only because i sort of had 6 beers at lunch today. So i needed to burn off the calories, and other stuff.
ABS:
50 crunches
75 weighted crunches
100 leg lifts
25 weighted leg lifts
CARDIO
25 minutes treadmill
20 minutes bike
10 minutes jumping rope
DIET TODAY:
BREAKFAST: 3 egg whites with an apple.
MIDMORNING: nothing, forgot my protein shake at home, so i couldnt have one before 3rd period.
LUNCH: grilled chicken on whole grain bagel.
MIDAFTERNOON: protein shake with 6 ice cubes and water.
DINNER: Tuna with egg noodles.
DESSERT:Protein shake with skim milk and tablespoon peanut butter.
-Mike
(in reply to Bigmike77)
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RE: Mike's Journal - 3/18/2005 11:02:07 AM
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Bigmike77
Posts: 693
Joined: 1/27/2005
Status: offline
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SEVENTH DAY, SECOND WEEK
Just got home from the gym, burning off the many calories of beer from the amazing saint patricks day party of my friend will's house. Its the only day i can be Irish and get away with it. I mean i was holding around with an irish flag with my friend Mark, who is Italian as well and nobody cared. So i did shoulders today, it was a bad week at the gym in a count of that I had an ear infection for most of it.
SHOULDERS
STANDING MILITARY PRESS:
145- 2 sets of 8
155-2 sets of 4-5
165-1 set of 3 reps
SHOULDER LIFT :
80 pounds- 2 sets of 6 reps
90- 1 set of 5
105-2 sets of 3-4
MILITARY DUMBBELL PRESS:
35's-0 2 sets of 6
45-1 set of 5
55- 2 sets o 3-4 reps
no abs
CARDIO: 20 minutes walking on treadmill.
DIET TODAY:
BREAKFAST: 1 waffle with 2/3 teaspoon of butter and 2 tablespoon of maple syrup, and one pear and 1/2 banana.
MIDMORNING: nothing
LUNCH: 2 cups of chicken noodle soup with 1/2 cups of corn and 1 cup snow peas.
MIDAFTERNOON: protein shake with 2 tablespoons pb and 9 ice cubes.
DINNER: Tuna steaks with 1 cup of pasta.
DESSERT: 3 cups of kettle corn.
Im going to see the ring 2 with some friends tonight, hope its good cause it now costs $9.50, to go to a movie. I remember 3 weeks ago it was only 8 dollars.
-Mike
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